Foxy Fusionistas - December :)

Hello Party People!!:p

Monday's workout was Burn(Aerobox), Tuesday's workout was Slow & Heavy Legs/Biceps & Triceps. I really liked it, I remember it from FitTv days. Wednesday's was X49, I don't like ice breakers so I subbed some jumprope.

Wendy: Glad you enjoyed the conference, that was a looong day.:) I hope the pain in your shoulder subsides soon, not fun!:mad: Most of my shopping is done, how about you?DH is hanging in there, so sweet of you to ask!:) Great workouts!!

Katie: The weather here has been nasty too, & cold. You are very disciplined to go to bed at the same time every night. I intend to go early, but somehow I rarely go to bed before 11pm. I'm glad that box jump mishap injury was minor, be careful!
 
TGIF!!

Yesterday's CrossFit workout started with these jumping over and crawling under things. That didn't really make sense, did it? :D Well, let's just say I felt very army-ish. After that, we did slow snatch. The point was to practice form. So we began in the start position, then slowly moved the bar to our knees (paused 2 seconds), slowly moved the bar to the thighs (paused 2 seconds), slowly moved the bar to the pocket (paused 2 seconds), then took the bar all the way back to the floor and did a full snatch, trying to make sure we hit each of those spots. I did maybe 7-8 of those with a 25# barbell. I'm slowing increasing my snatch weight. :) Finally, the WOD was 4 rounds of: 50 air squats; 40 sit-ups; 30 pushups; and 20 pullups. My muscles were burning towards the end but I never got winded. Still, I was happy with the workout. :)

Wiggie: Your greeting yesterday made me LOL! :) Great job with your workouts this week. I don't do S&H often, but when I do I always enjoy it!! For me, it's a DOMS producing workout, and ya know I love me some DOMS! :D Really, it's not discipline that gets me to bed at the same time every night, it is me falling asleep on the couch! :eek::rolleyes: I feel like such a fuddle-dude going to be so early on the weekends, but i'm tired! :)

Wendy: Geez, that shoulder pain sounds awful. I'm sorry you are having to deal with that. I don't know how I remember my CF workouts either. I guess the terror just stays with me. :p;) Kidding, kidding. I'm really enjoying CrossFit right now. I might try to take advantage of the open gym time. I guess it depends on when it is. I don't work in the same town that I live/where the CrossFit box is located, so if the open gym time is during the day I won't be able to take advantage of it. Goodness knows I could use the extra practice, though!
 
Yesterday's workout::

This circuit 3x thru with no rest...
wearing blue fw band the whole time!:eek:

10 firewalkers
10 rear slide lunges left
10 rear slide lunges right
10 one arm kb swings left
10 one arm kb swings right
10 burpees (no p/u or jump up)

Today is YTBD but I am considering Asylum 2' lower body workout....:eek:

Nail aptmnt first tho!:)

I'll be back!:cool:
 
Hello!

Yesterday I went on a 1.84 mile run with my dog. If I had known I was that close to 2 miles I would have run a little longer. I ran a 9.44/mile pace, my fastest time yet!! :)

Today I did Flex Train. Good stuff! I started out strong but started fading during the last few segments (triceps, inner/outer thighs). I'm already feeling sore. Yay!! ;)

BBL for personals!
 
Good Morning Ladies.

I am pleasantly sore from yesterday's work out....

Bulgarian Split Squat (8 each side)
Chest press on SB @ deep incline, moderate incline, table top (6 per - right side only. I should have done something different on the left but I didn't. Oh well.)
KB one arm swings (10 left/10 right)
x3 rounds with 1 min rest btwn rounds

Goblet reverse lunge (10 each side)
1 arm db row (12 per side- amazingly enough my shoulder was OK on this one. It's not the same kind of row that was in the original work out though.)
Band chop right/Bottoms up kb squat left (15 each-left side was a stability exercise for the shoulder that happened to also work the core a bit.)
x3 rounds with 1 min rest btwn rounds

Pop Squats (10) (This was supposed to be a box jump or jump squat but I needed to keep my arms down so I changed it)
SB Hamstring Roll Ins (15) (This was supposed to be some crazy push up on the ball that my shoulder was not having it. Couldn't even manage a pain free non-crazy sb push up with the ball on my thighs. :( )
Skaters (30)
SB Knee roll Ins (12) ( This was originally a kneeling sb roll out that I couldn't do)
TB Extension (20 but with only right arm extending.)
Plank Hold (15 secs) (This was a body saw but the movement wasn't happening)
x3 rounds with 1 min rest btwn rounds

5 mins repeating following 2 exercises only resting when needed
10 one arm swings left then right (This was a burpee but y'day it wasn't happening)
30 prisoner jacks (this was regular jumping jacks but I had to take away the arms)

DONE!
(lots of weird changes made to original work out due to my current shoulder issue but I made it work)

Today may be a rest day. Lots to do!:cool:
 
Hola mi Amigas!!

No workout for me Thursday, I worked a 24, we are incredibly short staffed right now. I try to help out when I can. Friday I did Burn from Aerobox(twice), went back to work a 12hr (night)shift. Saturday I did KBKB Limitless Legs & later Pedal Power(timesaver). I haven't decided what I'll do today. I went to early morning(8am) service today.

Wendy: From the look of that workout, you should be sore:eek:!! Sorry to hear your shoulder is still giving you problems.:(


Katie: Good job on CrossFit & your run!! Jumping over & crawling under things, sounds like fun & sounds hard!!:confused: I love FlexTrain, in fact I love all the new Cathes!
 
I'm back!!:rolleyes:

I decided to do Asylum 2 Power Legs, guess who gave me the Idea?:p I also did Pedal Power(39 min timesaver). Hope you Ladies had a wonderful weekend!!:D
 
Hello! :)

Well, I wrote a nice long message, and then my computer froze up and I lost it. How annoying. Here's the short(er) version.

Yesterday I did Combat 45 + 10 extra minutes of punching with my 12 ounce boxing gloves + most of Combat Core Attack. My back and abs are sore!

This morning I went on a 2 mile run (19:58 minutes) + 100 hip thrusts + 100 scarecrows + a session with my foam roller.

Wiggie: Wow, that's a lot of work last week! That's so nice of you to help out. I know the people you help appreciate it, too. :) How are your legs feeling this morning? Like jelly, perhaps? :p;) You've been hitting them hard lately. I love leg days! :D:rolleyes::p I love FlexTrain, too! I agree that all of Cathe's new workouts are excellent. The same goes for most of XTrain. I am not a huge fan of the Low Impact Series (it's fine, but I don't reach for those workouts often), but the last two have rocked.

Wendy: Your Saturday workout looks awesome! Great job!!!! So smart of you to protect your shoulder, too. Did you have a nice, relaxing nail appointment? My nails need a little TLC something awful. I tend to neglect them. Oops!! :D Are you almost ready for Christmas?
 
This morning's work out is another adjusted version of the original b/c of my shoulder and I also completely left out one part by accident! :confused::eek:

One Arm DB Rows to 2 reps short of failure.
DB Squat and Press (8) - I didn't do the press on the left.
Rest 30 seconds and repeat 2 more times...

Goblet Switch Lunge (8/side)
Chest press Right (10)/ KB Bottoms Ups hold Left
Rest 30 seconds and repeat 2 more times

Pop Squats (10)
Elevated Renegade Row-body weight only (8/side)
Side to side hops (40)
Plank hold (30 secs)
Rest 1 minute and repeat 2 more times

Here is what the original FULL work out looks like. 3A and 3B are what I forgot to do::

1A) Chin-ups or Inverted Row or Strap Row (2 reps short of failure)
1B) DB Squat and Press (8)
Rest 30 seconds and repeat 2 more times
2A) Goblet Switch Lunge (8/side)
2B) DB Squeeze Press (10)
Rest 30 seconds and repeat 2 more times
3A) 1-Leg DB Romanian Deadlift (8/side)
3B) Stability Ball Stir-the-Pot or X-Body Mountain Climber (8/side)
Rest 30 seconds and repeat 2 more times
4A) Jump Squats (10)
4B) Renegade Row (8/side)
4C) Bench Vault (20/side)
4D) Pushup Plank (30 secs)
Rest 1 minute and repeat 2 more times
 
This morning's work out::

3 rounds of:
Single leg deadlifts (8/side)
X-Body Mountain Climbers (16)

3 rounds of:
Alternating goblet lateral lunges (10)
Goblet squats (5)
Goblet reverse lunges (5/side)
One arm swings (10/side)

8 reps to 1 rep ladder of:
Body weight walking lunges
Slow mountain climbers
 
Good Morning and Happy Hump Day!:p

I am taking a (forced) rest day today. I'm not totally happy about it but I need to be careful...at least for a while anyway....:rolleyes:

Katie:: So did you schedule yourself in for a mani/pedi yet? ;) If not, DO IT NOW! :) Great work outs! I am almost done Christmas shopping and need to start wrapping. HBU?

Wiggie:: WHOA! 24 hrs!? How do you manage that one??? :eek::eek::eek:

BBL!:cool:
 
Hi girls. No workout for me yesterday or today. :( I've got some sort of chest cold/congestion/crap. My husband is recovering from the flu, so at first I thought I got that from him, but I don't have a fever, chills, etc. Instead, i'm just coughing constantly and I feel like I have a weight sitting on my chest. :(:(:( Not cool. Using my WebMD degree (;)), I figure whatever I have is viral and i'm just going to have to wait it out. I may do a little something when I get home tonight - like yoga or a short weight-lifting session. Cardio is definitely out. I can barely breathe as it is. Anyway. Sorry for whining, but thanks for listening. :)

Wendy: Excellent workouts the past couple of days!! Is your shoulder feeling any better? Any idea what might be wrong with it? I finally got around to wrapping gifts this past weekend. It's not my favorite thing to do. I'm taking off the week between Christmas and New Years (well, it's really only like 3 working days) so I think i'll treat myself to a mani/pedi then. Goodness knows I need one! :D
 
Well Happy Hump Day to you!!!! :p

Monday's workout was Gym Style Chest & Triceps. My whole upper body has some doms! Especially my triceps, lats & lower abs. That was my first time doing it, it is definitely a keeper. Tuesday was an unplanned rest day, I met my cousin for dinner & got home late.:)

Katie: I really didn't notice but you're right, I have been hitting legs hard lately. I like working my legs too. That's a good thing since I have a classic pear shape. I wasn't crazy about the low Impact series either, in fact I sold all but 3 of them. Since you mentioned how great pull up bands are I bought one from Amazon, I can't wait to get it!!:D Take care of that cold Dr. Katie, don't let it get worse! It would be a shame to be sick for the holidays!:mad: I will be off from 12/24-12/29. I might take off 12/30 & 12/31, not sure yet.:rolleyes:

Wendy: I need to start wrapping gifts too. Can you believe that it's only a week away? I love Christmas, it just goes by too fast!:( My birthday is the day after, we are going out to dinner Saturday to celebrate with my family. :) How painful is your shoulder? If it continues to give you grief you might need to get it checked out. You have become an expert on modifying to protect it, good girl!! Re working 24, I don't do it very often, so it's not too bad. :rolleyes:

Merry Christmas!!:D
 
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This morning I did two 4 minute TT workouts....

First was for lower body:
20 sec bw squats then 10 squat hold x 2 rounds
1 min of forward/backward lunges on right
Repeat squat sequence...
Repeat lunge sequence on left

Second was an ab/core workout:
1 min of x-body slow mountain climbers
1 min of body saws (very limited ROM for me on this one)
1 min of hand walk outs
1 min of burpees (no push up)

I was supposed to do the third work out from the rotation I started but I didn't have enough time. :rolleyes: Hopefully tmrw morning though! Fingers crossed!

Saturday will likely be a rest day as I am working at the studio in the morning and then heading over to my mom's to meet my sister and her family for an early Christmas celebration. That being said, I'll be out of the house all day and quite unlikely to want to work out that evening when I finally get home.

Tomorrow we only work until about noon. The company Christmas party is being held tmrw and it starts at 1:00pm. Should be fun.
 
Katie:: My mom was just diagnosed with pneumonia so please be careful!!!! My shoulder is on again/off again but healing slowly. Knock on wood, it hasn't been bad for a few days now and the other day it was quite good in fact! I'm hoping a little more time, patience and being gentle with it will move the healing process along....I think it's just an overuse injury tbh.

Wiggie:: Hope dinner with your cousin was fun and worth a missed work out! ;) Trust me, I do plenty of things that I can say "I'd rather be working out right now" about! :rolleyes:
 
Happy Holidays!!

No workout for me Wednesday, we had our Christmas drop in at work. It was very nice. Thursday's workout was Gym Style Legs chased by Burn from Aerobox. GSL was hard!:eek: Loved it!!:)

Wendy: Sorry to hear about your Mom, I wish her a speedy recovery. Dinner was definitely worth it, we haven't gotten together in years. Happy to hear your shoulder is healing. You sure packed a lot into 8 minutes, good job!! Have fun at the party!!:)

Hi Katie!!
 
Hi girlies. TGIF!

Thank you both for your well wishes. I'm starting to feel better. I decided yesterday to try an easy workout, so I went with Push/Pull. I was able to complete the workout, but I took several long breaks and lightened my weight. Because i've got some sort of a chest cold/thing, I've been having a harder time than usual catching my breath. So, for example, the leg segment of Push/Pull really got my heart rate up, so I had to literally just sit for 2-3 minutes afterwards to get my breathe back. I feel better today, so i'm going to try a CrossFit class after work WITH extreme modifications and scaling, if necessary.

Wendy: Oh my goodness, i'm so sorry to hear about your mom! How is she doing? Pneumonia is crazy stuff. I'm happy to hear your shoulder is doing better. You're such a good modifier! Have fun at the company Christmas party today! Don't do anything I wouldn't do. :D:p;)

Wiggie: Great job with GS: chest/tris!! That one is so stinking hard. When I want a quick and dirty chest workout i'll just do the drop-set pushups from that DVD. It gets me every time! Actually, all the Gym Style workouts are hard. The floor section of GS Legs is killer. Let me know what you think of the pull-up band you got from Amazon. I'm hoping Santa brings me one to use at home. :D
 
Hello ladies!!

After discussing the LIS earlier this week with Wiggie, I decided to do Total Body Trisets: Upper Body this afternoon. Worked hard, enjoyed it greatly. :)

Hope you're enjoying your weekends! :D
 
Good morning!!

I just realized I forgot to report my Friday CrossFit workout. Oops! :) I can't recall the warmup...but of course it consisted of cardio and stretching. After that we did 5 minutes of jumping rope. I've been sucking at jumping rope lately and I think it's because I bought new running shoes and the rope catches on the bottom. How annoying! Anyway, after that we did a pyramid down using two exercises: deadlifts (85#) and burpee box jumps. We started with 10 reps, so we did 10 deadlifts and then 10 burpee box jumps. Then we did 9 of each, etc. all the way down to 1. I was DRIPPING sweat! It was such a fun workout. :D:D:D

Okay, I reported Saturday's workout. Yesterday I did Patrick's Kickbox Burn. It's a goodie. I had to modify slightly because there are a ton of knee lifts and my hip flexors have lost some of their conditioning. But other than that, I kept up! :) Finally, this morning I started with the warmup + cardio section from Athletic Training, then did Total Body Trisets Lower Body, and finished with a foam roller stretch. The workout only took 50 minutes total but I felt great at the end!

So I joined a group of CrossFit girls (and one guy) for their 2014 5K challenge (it's really only 5 of us). Two of the group did this challenge last year, and decided to repeat it this year (well, technically next year, but you know what I mean). ;) Of course they decided to start with a FOUR mile run. Guess I better warm-up my running shoes! :confused::eek:
 
Sorry for being MIA. Started getting since while celebrating Christmas early with my mom and sister on Saturday. By midnight I had a full blown fever and its been raging ever since. Got meds from doc yday morning but still feeling terrible. Hoping I turn the corner soon so my Christmas isn't ruined. My son is sick too. Same crap. :( Home from work today and probably won't train tonight either. Booh. Hope you ladies are doing well. I have barely been out of bed all day...
 
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