Foxy Fusionistas - December :)

[Fit_mommy]

Hey Girls.

I was in AC since Thanksgiving night. Got home this afternoon. We lost but we had a good time!

On Friday I did MCT wk 5 day 14. Saturday was MCT wk 5 day 15. Then tonite before dinner I did CPT Turkish Delight #1 (2 get ups per side repeated for five mins. No rest.) followed by HC. I didn't do the swings this time but I got farther still into the HC work out! I'm sooo close to conquering this one, I can feel it in my core!

BBITAM!

 

[ricklyk1]

Good morning!

It's Monday and I am NOT happy to be back at work. Getting up this morning was hard.

Anyway, I've been hitting up CrossFit a lot lately. On Friday, we started with 3 rounds of....well, I can't remember exactly. I know each rounded included 10 burpees, 20 mountain climbers, and some stretches. After that we did 5 tabatas. Each tabata was 8 rounds, 20/10 (20 seconds work, 10 seconds rest). We stuck with the same exercise for each tabata. So the first tabata was rowing, which we did 8 times, 20/10. The second tabata was box jumps, the third situps, the fourth deadlifts (95#), and the fifth push press (45#).

Saturday was another CrossFit workout, and it was tough! First, 100 jumping jacks + stretches. After that, we did 3 rounds of: (1) 800 meter run; (2) 5 front squats (45#); (3) 200 meter run; (4) 11 pullups; (5) 400 meter run; and (6) 12 kettlebell swings (26#). The total running was approximately 2.5 miles. I was sucking wind!! Really the running is what made this hard.

Sunday I started with ZShred #25, which is a 15 minute AMRAP of:
•20 Low Jacks
•30 Weighted Step-Ups
•20 Back Lunge Kick-Ups
•10 High-Jumps
•20 Mountain Climbers

I completed 3.5 rounds. After that, I did ZWow 95, which is 3 rounds for time of:
•10 Pistol to 1-leg Burpee (I did one-leg squats instead of pistols)
•40 Alt. Crab Dance
•40 Mountain Climbers
•10 Back Lunge Kick-ups

My time was 14:33. I finished with 10 minutes of abs and a stretch.

Wendy: Thanks for getting us started this month. Glad you had a great time in AC!!! I bet it was nice to get away of the long break. You're core is going to be rock-hard thanks for HC. Your dedication to the workout is inspiring. I probably would have thrown it away by now.

 

[ricklyk1]

Hi girlies!

I've got two CrossFit workouts to report. Monday's workout consisted of the following:

1. Cardio warmup + stretches

2. 5x1 snatch (25#). The goal was to practice form. I finally increased my weight from 15#, so that made me happy.

3. 5x3 back squats (95#)

4. WOD - 200 jump ropes, 30 pull-ups, 30 body weight dips, 20 squat clean thrusters, 30 dips, 30 pull ups, 200 jump ropes

Overall, it wasn't too bad. Now tonight's workout was another story.

1. 50 mountain climbers+ stretches

2. 10x10 overhead squats (15#). I was tired by the end. Overhead squats are hard!!

3. 20 rounds, on the minute. Odd minute -15 burpees, even minute - 15 kettle bell swings (26#). Any part of the minute left was rest. Let's just say it took me the whole minute to do 15 burpees, and by the end I was down to 10 burpees each minute. I was usually able to finish the KB swings with approx 20 seconds to spare. I was gasping for air and literally dripping sweat. This was one of the few times I just sat on the floor gasping for air at the end of the workout. Mission accomplished.

Hope you both are having a fantastic week!!!!

 

[wiggie]

Just wanted to pop in & say hi!

Wendy, sorry you lost & glad you that you still managed to have a good time! Congrats on HC!

Katie, you are a beast, 30 pull ups! You are my hero!

I will report my workouts later, see you soon!

 

[wiggie]

My workouts went like this:

Thur: 20 minutes of Rebounding for the Health of It, 20 min is 2 of the workouts. That was chased by 2 of the workouts from the new firm workouts.
Fri: rest/unplanned
Sat: Peak Cardio Strength
Sun: Back to Core(Asylum)
Mon: Asylum Vertical Plyo(am) It's hard but I think Speed & Agility is harder.
Les Mills Pump Extreme(pm) I have some upper body doms from it.
Tue: Pedal Power-It amazes me how much I sweat when I do this one.

Saturday we went to my Aunt's house where I stuffed my face again. My dinner that Wednesday went off without a hitch. I got some great deals on some old Cathe dvds. I've always wanted Pyramid Lower & Upper Body, I also got Gym Styles & Slow & Heavy. I needed new fire walker bands & also the 6ft bands. I got all of that for 63.00. I started not to but the price was too good. I have done the Pyramids on FitTv in the past, & loved them. PUB always gave me doms, especially in the bicep, can't wait for that one !

 

[ricklyk1]

Good morning!

Today I did a Katie special () inspired by a Spartan WOD that focused on cardio and abs. I started with a 6-7 minute warm-up and 1.5 mile run. I had an issue with another dog that was loose, so my time was a little slower (10:39 pace). Stupid dog!! Of course I was running with my dog, who did not like the other dog barking and growling at us. It was a little scary. Oh well! We survived.

After the run I did 4 rounds of:
- 2 minutes tabata
- 1 minute abs (changed ab exercise each round)
- 1 minute stretch

Finally, I finished with 4 rounds of:
- 1 minute tabata
- 1 minute abs (again, I changed the ab exercise each round).

The workout took approximately 50 minutes total, and I was tired by the end, which is always a sign of a good workout.

Wiggie: Awww, you're too sweet. Now remember those pull-ups were band assisted and i'm using the heaviest band (i.e. the band that provides the MOST assistance). I'm still no where close to doing an unassisted pull-up. Yay for a fun, relaxing Thanksgiving. I'm glad you enjoyed the holidays. Wow, you got a lot of great Cathe stuff for an excellent price! PUB is one of my all-time favorites!!! The bicep section is insane; it's one of the few workouts that gives me bicep DOMS. Enjoy that one.

 

[Fit_mommy]

Hey Ladies.

I ended up taking 2 rest days in a row (Mon/Tues).
Not by choice though.
Today I got in a good Turbulence Training work out to make up for it! Short but intense!

It started with...

4x20/10 - jacks
4x20/10 - tricep push ups
8x20/10 - squats
4x20/10 - mountain climbers
4x20/10 - prisoner lunges

THEN went on to the
following single rep circuit done continuously for
5 mins (rest only when needed):

1 jumping lunge per side
1 squat thrust
1 burpee
1 lateral jump per side
1 Spider-Man climb per side

 

[Fit_mommy]

Katie:: Love your Spartan WOD inspired abs/cardio tabata! Hate that you had an issue with a loose dog. I am always very uneasy if I see a dog without an owner close behind it. People really need to be more responsible about making sure that their pets stay confined to their property! So you did 2 Z work outs in a row!? NICE! I have never even done that! Awesome job woman!

Wiggie:: Great work outs as of late! Glad you had a great face stuffing holiday. That, after all, is what what Thanksgiving is all about, right!? Enjoy your new Cathe work outs! Love a great deal!

 

[Fit_mommy]

This morning's work out::

CTP app Turkish Delite #1 (5 mins of get ups)

ZShred # 25 (15 min AMRAP of 20 low jacks, 30 weighted step ups, 20 rear lunge kick ups, 10 high jumps, 20 mountain climbers)

Turbo Training Combo Gauntlet Special Finisher (4x thru circuit of 8 burpees with spider push ups, 15 one arm kettlebell swings left, 8 burpees with X-body mountain climbers and 15 one arm kettlebell swings right)

PUKE FACTOR!!!!!!!!!!!!!!!!!!!

But it's done!

 

[ricklyk1]

Good morning!

Yesterday's CrossFit workout started with 50 high knees and 50 butt kicks. After that, we did 3 rounds of: 7 jump squats; 7 pushups; 7 stripper stretches; and 7 shoulder stretches. The WOD was the following for time: 50 wall balls; 30 walk-out pushups; 20 lateral box jumps (I stepped these - my brain could not figure out the lateral jump, lol); 40 front lunges (35#, alternating legs); 30 walk-out pushups; and 50 clean jerks (35# - I should have gone heavier, oops). It took me approximately 18 minutes to finish the WOD and I had sweat dripping in my eyes at the end. Overall, the workout was a little shorter than usual, but I liked it.

Wendy: 2 rest days in a row?? Is that a first for you? I'm also very uneasy around loose dogs. Plus my dog is very gentle and kind, so when he started growling and acting upset it made me even more nervous. But luckily everything turned out okay. Oh my goodness, that single rep circuit looks fun! I've never thought of doing something like that. Now I've got to give it a shot. Great job yesterday with your workout! I remember ZShred #25; it is a tough one!!

 

[Fit_mommy]

Hey Girls.

TGIF!!!!!!!!!!!!!!!!

I backed it way down for this morning's work out after y'day's near-death experience!

I did a long warm up with extra foam rolling and then 3 times through this non-weighted circuit::

SB Ball 10 sec Bridge hold
10 reverse lunges right leg
10 SB kneeling roll outs
10 reverse lunges left leg

Then I did one round of hand to hand kb swings with a lighter kb then usual....8@15/15

I am having some issues with my shoulders and my left hip as of late. Been going hard steadily for a while now. I think I need to scale it back a notch and let my body heal. I'm going to TRY to keep the really intense work outs down to 3x per week and fill in the other 3 days with lighter work outs and/or yoga.

Tmrw I am going to a seminar for my PT job. My boss is going to. I'm looking forward to it except for the fact that I have to be out of my house at 6am tmrw morning! It's an all day seminar that runs from 8-4 with an hour lunch break so I won't be home until dinner time! Long day with an hour's car ride to start and end it!

Katie:: Let me know how you like that one rep thing. I thought it was great. I bought that TT online work out program for $27.00 and am on a mailing list of theirs and the emails I get often have free work outs in them! I think that's where that work out came from. I had another freebie written down this morning to do until I changed my mind and went easier.
So does Crossfit only do one work out per day (aka the WOD) or do you have a choice of what to do when you go there?? Can you work out on your own or is everything guided by the trainers?

 

[wiggie]

Happy holidays Ladies!!

Wednesday's workout was Speed & Agility. I went to work Thursday at 7am & got off on Friday at 4pm, so needless to say I didn't workout. Friday's workout was Box & Jump(30 min), Saturday's workout was Pro(45 min) both from from Aerobox. Sundays was something I put together myself(inspired by Katie. 15 swings followed by 15 burpees(3 rounds),20 swings followed by 15 burpees(3 rounds), 20 swings followed by 15 burpees with push ups(2 rounds), then 50 swings, 50 plies, 25 lunges right & left & finally 25 deep squats.

Katie: Very glad that dog didn't attack you, scary! So the pull up bands work well? I saw one in Walmart but didn't buy it, maybe I should rethink that. Looks like CrossFit has become a way of life, way to go!!

Wendy:How was the conference? I love going to them, I always learn a lot & have lots of fun! How's that hip & shoulder? You have been hitting it extra hard lately, very wse of you to take it down a notch or two. I like the sound of a one rep circuit, I might have to give it a go.

 

[Fit_mommy]

Hi Ladies.

So Saturday was the Perform Better Seminar that I attended with my boss. Great day! No work out though - I was up at 4:30am. Out of the house at 6:00am in the cold rainy darkness. UGH. Did not get home until close to 5:30 that evening and was exhausted. I managed to cook dinner and had a couple of drinks while we watched our shows but my eyes were fighting to stay open before 11pm even hit!

Yesterday was Church, house cleaning, nap time , food shopping, cooking dinner and then finally a work out. I scaled it back A LOT to be kind to my shoulder and hip. Here's what I did::

5 mins of foam rolling and a short warm up.

10 mins of corrective exercise for the shoulders - kb halos, kb bottoms up squats, indian clubs....

10 mins of corrective exercise for lower body - sb bridge holds and light weight rear lunges...

10 mins of stretching and foam rolling.

I didn't even break a sweat but I sure felt it.

My shoulder felt pretty good post work out but I decided to ice it for a while while we watched tv after my work out b/c when my knee has bothered me in the past, icing definitely helped. After that I put icey hot on it. When I went to bed it felt good. Now? OMG it's killing me! It started hurting in the middle of the night. I'm guessing it's from however I had been sleeping. I put more icy hot on it and took advil when I got up. I'm hoping it helps.

BBL!

 

[ricklyk1]

Good morning!! It's Monday and i'm wishing I was back home in my bad. We had some nasty weather this weekend (LOTS of freezing rain, sleet, and a little snow) so I barely left my house all weekend. It was actually kind of nice.

I was a good little Cathlete/CrossFitter, though, and got in two workouts. Saturday I did M2W1 - Legs. My goal was hit my legs hard. Mission accomplished. I am sooo sore! I've really been missing intense leg days. I also tacked on 15 minutes of abs. Sunday I did 30 minutes of Rockout Knockout. I really like the workout, but it's just not intense enough for me. I was barely sweating after that 30 minutes. I guess I've just gotten used to short (20 minutes or less), extremely intense workouts. Anyway, after RK, I did most of Burn Sets. Cathe does 9 exercises + a burn set for each upper body part, and I cut it down to 6 exercises + the burn set for each body part. I still felt like I got an excellent upper body workout, and I've got DOMS this morning in my biceps and back. If you can't tell, I was in a heavy lifting mood this weekend. And I was missing my Cathe.

Wendy: I'm so proud of you for taking it easy on your shoulder and hip. You're an excellent role model. I'm sorry to hear it's hurting you now, though. I used to have the same problem with my hip flexors, and I know how frustrating it can be when the pain wakes you up at night. Can I tell you a secret? If i'm awake past 11 PM something is terribly wrong (or i'm hyped up on caffeine). I rarely stay up past 10:30, and that's even on weekends. What did you think of the conference you went to on Saturday? Was it helpful? The routine at CrossFit usually (95% of the time) is: (1) Cardio Warmup + stretches; (2) Skills - this is usually a lifting move - back squats, front squats, clean, clean and jerk, snatch, overhead squats, etc. The point of the skill is to work on your form and make sure you are doing the move properly and effectively; and (3) WOD - this varies in length and intensity. Often the WOD incorporates the skill we practiced that day. Some days the WOD is more cardio-based, and other days it is more strength-based. We don't get a choice on the skill or WOD. Right now, everything is guided by the coaches. But, at the end of this month the box (aka gym) is moving to a new building that is much bigger. Once that happens, the coaches are going to have "open gym time" when members can come and work on anything that they want.

Wiggie: I love your Katie-inspired workout! That's a whole heap of burpees. Yowza! Great job!!!!! Now I want to do burpees, lol! I can't believe I really just said that... Wow girl that was one heck of a long workday last week. I hope you were able to nap a little bit. I really like the pullup bands we use at CrossFit. I really want to buy one to use at home, but I just can't afford it right now with adoption stuff and Christmas. But i'm gonna get one soon!!

 

[ricklyk1]

Hello!

More nasty weather here in Kentucky. It took me over an hour to get to work (it usually takes me 35 minutes). Yuck.

Went to CrossFit yesterday after work. We started with 100 jumping jacks and several mobility exercises. The coaches got mobility certified over the weekend. I LOVED the mobility exercises; they really stretched out my hip flexors and made squats so much more comfortable. After that we did a 3 warm-up rounds (i.e. very light weight - I used a 15# bar) of: (1) 3 power cleans; (3) 3 front squats; (3) push press; and a crab walk. Next up: clean and jerks. 5 rounds of 2 power cleans and 2 jerks. I used a 55# barbell, which is an improvement for me. Finally, the WOD was 3 rounds for time of: 15 overhead squats (15# bar); 15 box jumps (20 inch box); 15 toes-to-bar (I touched the bar once, woohoo); and 15 push press (35#). I fell once during the box jumps and scrapped my shin. I then proceeded to kick the box, yell and it, and then finish my jumps. I wasn't going to let that box win.

Have you're having a wonderful week!!

 

[Fit_mommy]

Hey Ladies.

This morning's work out was all body weight lower body only....

Speed Squats: 10 sets of 20 reps w/10 sec rest between sets.
Squat Jumps: 4 sets of 8 reps w/20 sec rest between sets.
Walking Lunges: 100.
Single Leg Dead Lift/Stork: 50 per leg.
Reverse Lunges: 50 per leg.

This took me 30 minutes to complete. It is another free work out I got in my email box. I had to change it a bit due to my shoulder as there were some core movements in the original work out that I just can't do with my shoulder right now. Especially not shortly after waking up! It was another painful morning!

The good news, though is that my hip is feeling better at least...

BBL in a bit with personals.

 

[Fit_mommy]

This morning I did a 4 min lower body TT work out::

20 secs of "punisher squats" (body weight squats)
10 secs squat hold
20 secs of "punisher squats" (body weight squats)
10 secs squat hold
1 min of forward/backward bodyweight lunges on right side
1 min of forward/backward bodyweight lunges on left side
20 secs of "punisher squats" (body weight squats)
10 secs squat hold
20 secs of "punis...her squats" (body weight squats)
10 secs squat hold

Then I did this to finish the legs (5 mins)::

1 min of firewalkers w/a squat with green band (4 steps one way, 1 squat, repeat other way)
20 seconds rest to switch bands
1 min of firewalkers w/a squat with blue band
20 seconds rest to switch bands
1 min of firewalkers w/a squat with green band
20 seconds rest to switch bands
1 min of firewalkers w/a squat with blue band

 

[ricklyk1]

Hello!

Yesterday was an unplanned rest day. I hate when that happens!!

Today i'm going to CrossFit after work, so i'll report that workout tomorrow.

Tuesday I also went to CrossFit, but i'm having trouble remembering what we did, LOL! I know we started with 2 minutes of jumping rope and some other stuff (stretches/warm-up exercises). For some reason I can't remember the skill at all. And the WOD was: 25 burpees + 3 rounds of (i) 10 deadlifts (85#) and (ii) 100 jump ropes + another 25 burpees. Good stuff.

Wendy: You've been getting some nice free workouts lately! I need to start raiding your email inbox. Yay that your hip is feeling better! After those punishing leg workouts the past few days I bet you've got some serious DOMS going on. How is your shoulder feeling? Injuries are so frustrating. Do you think you pulled a muscle? or is the muscle just stiff? Either way, make sure to take extra good care of it!

 

[Fit_mommy]

Hey ladies. Here's what I did this morning::

3 tabatas. All 8@10/20:
#1- sliding reverse prisoner lunges and prisoner squats
#2- one arm swings -yes with good form/shldr stabilization I was easily able to do these pain free. Just kept weight on lighter side.
#3- firewalkers with blue band and burpees sans p/u and jump up but keeping band on ankles.

 

[Fit_mommy]

Katie:: Funny you should say that about LB DOMS because y'day my legs were quite "toasty" indeed! My shoulder has it's ups and downs. Y'day morning it was better then the 2 previous mornings but as the day wore on it got worse so the pain basically just flip-flopped which time of day I felt it more. IDK how you remember your CF work outs at all! They are constantly changing. I'd be so confused! Thanks for the CF work out run down. So are you going to take advantage of the "open gym" time once they get the bigger space? So you even go to bed at 1030 on weekends!? WOW! I'm in bed by 9:30 Sun-Thurs but on Fri/Sat nights I will stay up until about midnight-ish usually as long as we aren't getting an unusually early start the next morning.

Wiggie:: Nice workouts! The seminar on Saturday was interesting and fun. It was a long, exhausting day but it flew by! How's DH doing? Are you ready for the holidays? Get your shopping done?