DAMAGE CONTROL - OCTOBER

[Poochy]

I get to start a new thread .. WOW .. that is a first!!! (unless I missed it)

Happy OCTOBER - cant belive it is OCTOBER .. this year has flown by!!

I GOT MY NEW WORKOUTS >> WOOHOOOOO!!!!! Now I am hoping that my body will cooperate and allow me do them!!!! I may attemp a short one today .. either a 10X or a premix .. dont think I am up to a full out CATHE yet!!!

Wendy - yup that is the type complainer that is just annoying .. and disruptive - I would try verbal corrections - and if she is disrupting the whole flow of the class .. then I would have a private talk w/her!!

Hello to DI!!!!

OK .. FIRST of the month - you know that always means INSANITY here at the work asylum!!! gotta jet have a great one ..

 

[Poochy]

WED

HELLO - ladies - ok .. I started OCT thread and you dissapear .. Wendy I think you posted in SEPT thread ..

--- I managed Flextrain ystdy .. AWESOME WORKOUT .. fun fun fun ..this will be my GO TO workout just like Cathe said .. it is total body workout .. but my arms are FRIED - DOMS: shoulders and tris are the worse .. and the core .> EEEEEEOOOOUUUUCCCCH!!!!! LOVED THIS WORKOUT!!!

today I am hoping to do Lean Legs and abs - I may not get all of it I am on a tight schedule w/DH on long hours ...

well there is a storm headed into the Gulf .. predicted to be a Hurricane .. and DH is where he cant take off .. ugh .. hope house and boat will be ok!!!

Hello to all .. will check in later to see if anyone found OCT yet!!!

 

[Fit_mommy]

Hello Girls.

IDK if I posted my work out for y'day and I'm too lazy to go look on the other thread so I'll just repost it....

Y'day was an abbreviated version of a client's studio weight work out and half of Z-Shred #7.

Today was Z-Ropes # 1.

Tmrw remains to be seen depending on how late I sleep.

BBL!

 

[Poochy]

THURS

Where are Di n Lori???

OK - Lean Legs and ABs another AWESOME workout - i swear it was like I was taking MY class from ME (although I dont think I ever looked like Cathe.. lol) .. it was exactly what I used to teach .. even the standing chair stuff and floor work -- exactly!! brought back some great memories .. DOMS: STILL shoulders and tris and core from Flextrain .. now into my hips and inner hammies!

Going to try one of the X10 today i hope .. it is insane in here and we are shorthanded .. so hope i can balance and get out of here ..

Wendy - great workout - BTW - LOVE the blonde hair ... AND the pigtails . ...you looked like a little girl in that picture!!!

Hello to our long lost buddies ..

ok . gotta go .. havea great one ..

 

[rmrmr]

Hi Ladies,

I'm still around....just super busy with work. My weight was the same as last week, still at 15#'s and another 15# to get to goal. I'm just going to stick with it for however long it takes.

Still following the HM training program...getting closer. This Sunday calls for a 9 mile run...T/W/TH are 5Miles/3Miles/5Miles....then the following Sunday calls for 10 miles. The HM is on the 20th. My left knee is really bothering hurting at times, and I'm positive it is IT Band syndrome...same as before. I've been doing my PT for it but it is still acting up. I'm sure once I stop running it will heal up on it's own.

My new discs arrived today. Tomorrow is a weight day so....hmmmm...decisions...decisions. I'll pick one out shortly.

Laura-sorry to leave you hanging. The step w/o's look really fun, but those will have to wait for now. I think I'll preview some of the video clips. Has anyone looked to see if she posted an October rotation using the new discs?

Wendy-I like the blond too...and the pig tails. You are doing awesome with your workouts. I popped onto the BR site and that made me want to go back to doing some of those too. So many workouts/so little time.

bbl

 

[Fit_mommy]

Fly by for now with this morning's work out::

15 Lunge with knee up R
10 Body Saw
15 Lunge with knee up L
10 Double leg disc mountain climbers
wash rinse repeat then...
15 Lunge with knee up R
15 Lunge with knee up L
and finally...
last but certainly not least...
Z-Ropes # 2



BBL for personals!

 

[Poochy]

TGIF ..

Hello Ladies!!!

Welcome back Di - you do love us!!!

So I did 10X - Fatburner ystdy - FUN FUN FUN - it was VERY similar to T-25 .. i LOVE that she added weights in it!! I AM LOVING THESE NEW WORKOUTS!!!

Today will prbly be my rest day - DH still on long hours and tonight is date night .. so want to get on home clean up a bit and get supper started .. we are limited on time!!

TMRW: FLEXTRAIN .. just in time to get sore all over again!

DI - start with FLEXTRAIN .. unless you want straight cardio ... it was FUN FUN FUN .. and it made me SO SORE!!! lots of compound movements .. it is a TOTAL body workout!! HOpe you knee gets better!

Wendy ... another great workout I see!!

OK .. I am on counter again .. it is FRIDAY 4th of the month .. and we have an approaching tropical storm heading straight to us FUN!!! better get .. have a good one!

 

[rmrmr]

Hi Ladies,

No soreness this morning from FlexTrain. Oh well, I thought for sure my shoulders would be sore. This morning I did X10....the whole thing...it is awesome! Mostly circuits of cardio & weights all the way through. I finished it up with the abs section of Lean Legs & Abs and then previewed some of the main workout while I did my own ab work.

Trying to psych myself up for a 9 mile run tomorrow. The last half mile of my 8 mile run was pretty tough. I have my route mapped out though and will just do the best I can.

Laura-so far I like what I've been able to see of the new workouts too!

Wendy-are you still enjoying coming up with your own w/o's...or do you ever miss just following along?

Time to get busy on my weekend chores..yuck...and shopping at kohls!

bbl

 

[Fit_mommy]

Hey Girls.

Hope you had a great weekend!

Y'day's work out was Combat Power HiiT and today I did ZWow #78 and I threw in my own intervals of core work (5 intervals to be exact). This is the Zwow work out break down:

ZWOW # 78 Pyramid Breakdown:
*1 Burpee, then 10 weighted squats...2 burpees, then 10 weighted squats, 3 burpees..then till we get to 10 Burpees!

• 1-10 Burpees
• 10 Weighted Squats

*Go down the Pyramid, starting with 10 Flying Jump lunges, then 9 Burpees. 10 Flying Jump Lunges, then 8 burpees, and so on till we get to 1 burpee.

• 10-1 Burpees
• 10 Alternating Flying Jump Lunges

So what I did was 10 split stance chops R, 10 spit stance chops L, 10 one arm ren rows R, 10 ren arm rows L and last but not least 10 kneeling SB forward rolls BEFORE I started the Z-wow. Then half way through the burpee/squat segment I repeated the same core work. Then when the burpee/squat segment was over I did only the chop R and L. Half way through the burpee/jump lunges I did only the ren rows R and L and finally when Z-wow was finished I did the kneeling SB forward rolls! It was brutal!

Laura:: So how was date night? Glad you are loving the new work outs!

Diana:: I haven't been making up much of my own stuff at all lately. Most of what I am doing is at least part of a studio work out. Tonight's core add on to Z-wow is the first thing I came up with on my own in weeks! I've been enjoying Z and the studio stuff so much I haven't felt the need to create my own but I will again at some point! I promise! So how'd the 9 miler go? Your race is inching closer! Are you excited?

 

[Fit_mommy]

Hi Ladies.

No work out for me this morning. I decided to sleep in instead.

I am working at the studio every night this week except Friday (they are closed by noon that day) and then on Saturday morning! That means he is busy! This is great for me! The busier he gets, the closer I get to going full time! It's still going to take a while but it's nice to see the pace picking up a bit already!

I had a nice weekend. It was fun but busy and went by too fast as usual.

So my son's football team is kicking arse! They've won the last three games in a row! They are playing soooo well! My son is playing SOOOOO well! I am one proud mom and am actually enjoying watching the games which I thought would NEVER happen!

BBL!

 

[Fit_mommy]

Hi Girls.

This morning's work out went as follows::

2 rounds x 10 reps each of::
Kneeling Alt Slide Reach
Plank Pulls
SB forward roll in push up position

Then...

Z-WOW # 79 which looks like this::

ZWOW # 79: Breakdown


15 Minute AMRAP of:

• 20 Single-Leg Elevated Lunges (each leg)
• 20 Elevated Plank Step-downs (alternate each leg)
• 10 Leap Jumps

I was running out of time so I ended up doing 2 rounds in 10 minutes. If I had started just a wee bit earlier I could've squeezed in a third round for the full 15!

 

[rmrmr]

Hi Ladies,

Sorry to leave you hanging Wendy.

Actually I did better on the 9 mile run than I did on the 8 mile. The last half mile of the 8 mile run was really tough....like in I wanted to stop...but pushed through. The 9 mile run seemed to be just fine....long...but I never felt like I wasn't going to be able to finish. Then my weight was up a tad which was a little disappointing...really...after I ran 9 miles. Oh well. It was nice to just have a 5 mile run to do this morning. Tomorrow calls for 3 miles, but I think I'm going to give Rock Out/Knock Out a try instead and give my knee a break.

Wendy-The Zwow #78 looks super tough. We do those types of things in my Holiday Meltdown and Spring Fitness Challenge classes. Oh my, I can't believe you let yourself sleep in one day! This is exactly the reason I don't pre-determine my rest days...they just fall when necessary. Congrats to Joey and his team!!!!! I too find sports much more interesting when my kid(s) are playing. Jerod's team isn't doing very good this year, and he isn't seeing much playing time. Only a few more weeks to go. That's awesome that the Training Studio is picking up more clients. Have you decided when you will start working on your next certification, is it ACE???

Hi to Laura & Lori!

bbl

 

[Fit_mommy]

Hi Girls!

This morning's work out was Z-Wow #85 which went something like this::

15 min AMRAP of:

(10) 3 jump lunges into pistol squat (I subbed in a single leg squat here)
(1) feet elevated inverted 3 rep shoulder press to 30 sec hold plank.
(10) Leg press to reverse lunge (5 per side)
(10) One Arm Tricep Dips (5 per side)

I was able to complete 3 full rounds plus 7 additional reps of the first exercise in the time allowed. OUCHIES!

So ever since I started adding Z back into my work out routine I have watched my mid-section begin to return to it's former "svelt" self!!! The scale is not moving much and I'm not nearly as small overall as I used to be but I am definitely starting to feel the love for my mid-section again! My legs still don't seem to be responding but hopefully they will soon! Fingers crossed!

Diana:: So many factors can play into what will make a run good or bad as well as what will make the scale move. Don't try to over-analyze either-I know-easier said then done! But you are doing great with your work outs, your running, WW, etc! You should be damn proud, girl!
Thanks re DS and his football team. The sport still scares me but he is loving it and I am happy about that. Sorry it's not going as well for your DS. Is he getting discouraged?
I am going to order the supplies and begin studying for my next certification right after the first of the new year coz life around that time is usually quiet. Well, socially anyway. Not sure how work will be but I'll deal. At least when I am NOT at work I should have more time to study. I am getting NASM certified b/c my boss considers it to be one of the best ones out there. He was NASM certified before he got his masters degree in exercise science. He's not a fan of ACE for whatever reason...

 

[Poochy]

WED - hump day!

Hey Ladies ..

sorry I have been out w/meetings! ugh .. playing catch up - Friday was X10 hi/low GREAT workout loved it - SAT was Flextrain in full - SUN was the dreaded Glute workout in full .. and it INALIATED MY ARSE!!! omg .. going to have huge dread factor ... in fact I think I could have stopped 1/2 thru and my butt would have been suffiently worked out .. it is total lower body workout IMO tho!! MON - i did a short run - and it was a struggle - I think just from the soreness from the glute workout .. and no rest days .. and i need new shoes .... soooo ystdy after a long day .. kinda boring meeting day .. i took a REST DAY .. went home and was able to take my babies for a ride - do my training w/Brutus .. some yard stuff and get supper on .. etc .. was good!!

Wendy - great workouts as usual - congrats on the slimmer midsection .. mine will never be slim due to my love of CABS .. my one bad guilty pleasure of a vice!!

Di - your slight weight gain could be increased blood flow from the longer run ... 9 miles .. geesh I dont think I would make it .. I would fall out! I am gonna get back to my running - gonna have to work back up to it tho!

Hello to long lost Lori ..

OK .. so I got my new shoes in .. they stopped making my favorite running shoes .. I got a similar pair .. looking at them I dont think they are gonna be like my old ones .. I HATE THAT .. but they are light ... I may go for a run .. but I really need to do T25 today and do a run tmrw ... then Cathe FRI ..

have a great one..

 

[Fit_mommy]

Fly by with my work out...Personals will have to wait til later b/c I had to go shopping on my lunch break!

This morning I did ZWow (I think it's..) #87. All lower body body weight exercises. 10 reps of 10 exercises x 3 rounds. I did 4 rounds just for fun!

Jumping lunges
Squats
Tuck Jumps
Lateral Jumping Lunges
Single Leg Squats (Should be a pistol but IDTS!)
Single Leg Bridges
Plank to Bird Dogs
Pendulums
Forward n Backward Lunges
Single Leg Squat to Rear Kick (or something like that)

Not necessarily in the proper order but I think all of the exercises are correct. For the single leg ones you do 5 on each leg. It was harder then it sounds! Good stuff!

BBL!

 

[Poochy]

THURS

Hello Ladies ..

Ystdy - I did T25 core cardio - love that workout! SOOO NEED NEW SHOES .. i have worn mine out - got my new ones in and trying them tonight .. I was gonna go for a run .. but I am not feeling it ... so I am gonna do t25 TB rppd circuit - and try to rush home to ride my babies before the ever setting sun fades!!

today is the ONE YEAR anniversary of my baby Buster's death - miss him so badly!!!!

All my besties are going to the Luke Bryan concert tonight - I declined to stay at home and make sure my DH had supper - poor thing is STILL on long hours .. almost 3 weeks w/o a single day off and 12 - 14 hour work day!! I couldnt very well say - sorry babe going out partying .. .. oh well .. there will be other concerts!! I know they are gonna have a blast tho!!! they go GAGA over Bryan .. I have to admit .. I just dont get it .. not really ... .. but i KNOW i am in the minority!!

Wendy - no that workout looks AWESOME!!!! hey .. let me ask you .. they are now teaching crossfit to kids here ... there was a post on fb .. of a 5th grader (her mthr posted) - and they were talking about them doing drop squats and working 30 min on squats to get her to go deeper and heavier .. I WAS SHOCKED .. this IMHO is CRAP .. and could possibly permanently damage this kids knees- joints - and bones .. ??? .. what is your take on it???

hello to DI!!!

OK .. better run .. have a great one!

 

[Fit_mommy]

ZWOW # 15 Time Challenge | ZuzanaLight.com - YouTube .....DONE! But I changed it up a bit!

 

[Poochy]

TGIF

Hello Ladies ..

YSTDY: I did T25 rpd circuit - and w/new shoes .. THAT ARE NO WAY LIKE MY FAVORITE >> GGGGRRRRRRR .. anyway .. I was coming up from floor and my big toe nail caught on leather upper of shoe and it PULLED MY TOENAIL UP .. EEEEEOOOOOUUUUCCCCH .. yes ... I was in PAIN .. thank GOD it didnt pull it off .. IDK how that happend .. that is why I like my toenails cut short .. but my DH likes them longer.. no more!!!! It is STILL freaking hurting .. #%!#$%!@#$%#$%#$%

Today is rest day - and DATE night .. WOOT WOOT!!!!

the girls had awesome time - and got up close and personal w/Luke Bryan .. they were right next to stage ..

Wendy .. another nice workout ... how is the whinning client going??? has she stopped complaining???

Hello to Di and Lori ..

ok .. we are busy gotta run .. have a great one!

 

[Fit_mommy]

Laura....Crossfit for kids?? REALLY!?! OMG! NO WAY! NOT a good idea people! UGH! LOL re "the whining client". I haven't seen her again. I don't see her often which makes the whining even more irritating coz I think "what gives you the right when you hardly ever even show up!?!"

 

[rmrmr]

Hi ladies,

I swear posted earlier...not sure what happened.

Knee pain is preventing me from running. Babying it with rest(from running), ice, compression & elevation. I do have 10 mile run on tap for Sunday. Hoping I can do it.

Today I did BS Bi's/Tri's and HIIT DWP.

Laura-I like my toenails short too, especially with running. Jealous...I'm a huge fan of Luke Bryan!!! Hugs re: Buster.

Wendy-I'll have to take a look at Zuzka's stuff. I did see that Cathe posted an October rotation that looks pretty good.

gotta run...bbl