**FOXY FUSIONISTAS JANUARY 2014!!**

Good Afternoon Ladies and TGIF for sure!:D

This morning I was even shorter on time then usual :rolleyes: so I did the bare minimum of rounds even though I could have and wanted to do more. Often times 3 rounds has been enough but on this one, it really wasn't. Figures! :mad:

The work out was #8 of the Barbell Challenge Complexes and it's called "A Lil' of Everything (Reps and Rounds)"

6 reps of each exercise x 3-5 rounds. I did only 3 rounds....

Push press w/tricep ext
Dead Lift
Ab Roll Out (Stability Ball)
Close grip bench press
Bent over row
Front Squat

Wiggie:: Wow, I am impressed that you got in any work outs at all with that work schedule of yours! Good job!

Katie:: Rowing is such an awesome full body exercise! It's exhausting though! Kinda like swimming IMO! Running never came naturally to me either and I ended up running an 18 mile race before I stopped with aspirations for a full marathon so don't give up! I still might get my marathon one day! I just need the time to train!!!!!
 
Hello Ladies!!;)

Friday's workout was Pro from Aerobox. I haven't worked out today yet, I have DGD & she isn't feeling well.:(

Katie: You are doing great with your runs, you are going to rock that 4 miler!!:cool: Running doesn't come easy for me either, this is my first time giving it a serious try. I'm hoping all the jumping rope will help me.:rolleyes: Going to the UK sounds exciting & scary, IYKWIM.;) I know everything will go as planned. :) I am very impressed with your CrossFit workouts, Waay out of my league.

Wendy: Those BBC workouts look crazy hard!!:eek: I feel like a slacker!!:D:p I was trying to think of which dvds I have that would come close. I don't think I have any!!:p

Enjoy your weekend!!:)
 
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Checkin' in with the weekend work outs.

Yesterday was the 9th barbell complex. As it turns out I didn't do it exactly as written b/c I didn't watch the video first :eek:...oh well....it was still a great work out and in fact, I do believe that MY version was harder!!!:p Here's what I did...

5 single leg deadlifts on the right
5 bicep curls
5 reverse lunges on the right
5 single leg deadlifts on the left
5 bicep curls
5 reverse lunges on the left
10 bent over rows
10 close grip bench press
10 body saws
I did 4 rounds with a 1 minute rest period between each round.

Today I did Z-Gym Power Yoga #2 (about 12 mins long) and about 25 mins of Kundalini Bootcamp yoga. I'm attempting to get yoga back into my program on some sort of regular basis...
 
Hello there!!;)

Saturday's workout was BodyFit 360 by Michelle Dozois. It's a blend of yoga, pilates & dance. Sunday's was Fire 45, then later KBKB Amazing arms . Hope you're having a mahvelous weekend dahlings!!:)
 
Hi ladies!

Sorry I failed to check-in yesterday. It was one of those crazy insane days. As I promised, I went on a 2.5 mile run with my sister on Friday evening. Saturday was my rest day. Sunday I went on a 3.1 mile run and I did it under 30 minutes (barely - my time was 29:59, lol)!!! :eek::eek::eek: It's been my goal to run a 5k under 30 minutes; to bad it wasn't an actual race.

Yesterday morning I did stretch max 1 and 7 minutes of abs. I just felt like I needed a little extra stretching. After work I went to Crossfit. After the warmup we did 2 snatches every minute on the minute for 7 minutes. The point was to go slow and work on form. I only used a 25# barbell. After that, we did 6x2 front squats (75#) with a 3 second pause at the bottom. Finally, the WOD was a 30/20/10 of: Power snatches + Handstand push-ups. The power snatch omits the squat at the end, so I increased my weight to 35#. I actually got a compliment from one of the coaches, so I was very pleased. I've struggled with snatch from the beginning and i'm just now starting to really get it right.

This morning I went on another run. It was overall just a bad workout. I forgot my running vest, so I had to run in my jacket, which was fine except I was burning hot half way through. I run in a loop so on my way back around I stopped at my car and took off a layer of shirts, my hat, and my gloves. I felt better running but the wind hurt my ears and now I've got an earache. What else happened...my dog was acting like a psycho and I about tripped over him a few times (I really need a running leash). It was dark outside and I didn't see a huge puddle of water until I was already in it so my feet were soaking wet for 98% of the run. Oh, and I was running at a snail's pace so it made me late getting ready and, in turn, late to work. The good news - I ran 3.16 miles which is my farthest distance to date. I think I need a nap.

Wiggie: Nice job with your workouts this weekend. "Amazing arms" is a great name for a workout!! That BodyFit 360 workout sounds awesome! I would check it out, but I fear I might like it and want to buy it, and we're on money lockdown at the moment. :) Were you able to rest and catch up on a little sleep this weekend after your marathon work week? I hate to hear that your DGD was sick. Is she feeling better?

Wendy: Girl I was just thinking the exact same thing!! I need to start re-incorporating yoga, too. It really does make me feel better. I do not know what the original 9th barbell complex consisted of, but the version you did looks awesome! I'm so impressed that you ran 18 miles!!!! I don't know if I can walk 18 miles. :p;) I agree that it's hard to find time to train. And, I find running to be so hard on my lower body. I don't think i'll ever be a serious runner, but i'm enjoying it for now. :)
 
Good morning!!:cool:

Monday's workout was Ballistic Backside, I'm not feeling that great, I guess I caught what DGD had.:rolleyes: She seemed to be feeling better when she left Sunday.

Katie:Good job hanging in there with your run despite all the obstacles.:confused::p 3.1 in under 30 minutes,
awesome!! I need to start doing more yoga also. I liked BodyFit, it amazes me how sweaty I get doing yoga style workouts.

Wendy: 18 miles!!:eek: That's amazing!! If I can run at least half of my 10K I'll be happy.:eek:
 
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Hey Ladies,

Nothing to report. :( I was up from 3 til 5am so when it was time to get up at 5:30-6:00 I wasn't moving....

Tonight I am working and then I have a short meeting and need to go get my son from the bowling alley where he goes with DH when I work on Tuesday nights. Even if I thought I might have the energy to do something when I get home, it's going to be after 8pm by the time I started...UGH. Forget it. :rolleyes: I'll probably do some studying if anything...

I am starting to cave on P90X3...ugh...I didn't want to want this program but now I think that I do! :mad: I have to wait though. I can not not not buy it until after I am done with studying for the programming portion of NASM b/c I am supposed to create and do my own workout program so I can't be distracted!!!!!:eek:

BBIAB with personals!:cool:
 
Katie:: Your description of your run was pretty funny but I am sorry it wasn't a good one. How frustrating. What's a runner's leash?? Thank you -my 18 mile race was my big running finale before I quit. It wasn't planned like that but that's just the way things worked out. Trust me, I didn't ever think I could run that far either but I did! You can do whatever you put your mind to (and body!)! Believe you can do it and you will! :) ITA - yoga makes me feel better too!

Wiggie:: There is such a wonderful new world of work outs waiting for you beyond that dvd curtain that you live behind! Get out of there and try some!:D Glad DGD is feeling better! Thanks re the run and the same goes for you - you can do it if you believe you can and put your mind to it!
 
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Good morning!

No workout for me yet today, but I've got a Crossfit class planned for after work.

Wendy: Were you able to sleep better last night? I can't imagine your frustration not being able to sleep for several hours in the middle of the night. I've heard mixed reviews re: P90x3. I'll let you buy it first, and then I can get your honest opinion re: the program. :D Yeah, yesterday's running fiasco is kinda funny. It wasn't funny at the time, but it is now looking back. :rolleyes::p Here's an idea of what a running leash looks like: Amazon.com: Stunt Puppy Stunt Runner Hands-Free Dog Leash, Blue: Pet Supplies It's basically a hands free (it ties around your waist) and it keeps the dog by your side. As much as I've tried, by dog still wants to wander in front of me, which causes me to bump into him/trip.

Wiggie: Oh no!!! I hope you're feeling better today!! Being sick is not fun. Way to go getting in your workout on Monday despite feeling crummy. That is dedication!! Since it sounds like all three of us want to start incorporating more yoga, we should plan a yoga "group" class one day soon!! It will help us stick with our goal and be accountable. I know I often plan to do yoga but then substitute out other workouts (mainly cardio) or skip it all together.
 
Hello Ladies. :)

Got better sleep last night, thank goodness!

This morning's work out was BB complex #10 and it goes like this:

1 rep of each of the following:
Front Squat
Push Press
Reverse Lunge (each leg)
Dead Lift
High Pull

Perform that sequence 10x
Rest 30 secs to 1 min
Perform that sequence 8x
Rest, 6x, Rest, 4x, Rest, 2x and DONE!

I totally over-estimated the weight I could handle when I started this work out so I had to drop the weight after the first round of 10 reps. :eek:

Then I finished up with one round of this:
8@15r/20w
one arm swings
prisoner lunges
one arm swings
x-body mountain climbers

I was FRIED!:eek::D

Katie:: Oh that leash looks cool but ya still need a dog that walks on a leash well to make it work or she'll be draggin' ya! :p Enjoy CF tonight!:)
 
Today's work out was the following Barbell Challenge Complex::

A ladder of 10-8-6-4-2 reps of each of the following exercises in circuit fashion with minimal rest between rounds....There was an option to go back up the ladder as well but I didn't have time for that.

Rows
Push Ups
Dead Lifts
Front Squats
Ab Roll Outs
Weighted Burpees

BBL!:cool:
 
Morning ladies!!

I actually started writing my check-in post several times yesterday, but kept getting interrupted. Next thing I knew it was quitting time! :rolleyes: Today is my rest day, so no workout.

Yesterday's CrossFit workout was a shortie but a goodie. We started with high knees and butt kicks. After that, we did 3 rounds of: 3 cleans; 3 front squats; 3 push presses; and 10 franks. Next, we did 5x5 of squat cleans (#55) with approx. 30 second rest between each round. Finally, the WOD was a 21/15/9 of squat thrusters + chest-2-bar pullups. My shoulders are soooo sore this morning! Yowza!

I can't remember the beginning of Wednesday's CrossFit workout...but the second part consisted of 3x20 close-grip presses (#55) and 6x2 bench presses (#66/#75 - I should have gone heavier). Finally, the WOD was 21/18/15/12/9/6/3 of kettle bell swings (#26) and sit-ups.

Wendy: Cheers for better sleep!! It makes all the difference. I'm such a grumpy witch when I don't get enough sleep. Great job with your workouts!! You've been on a barbell complex challenge kick. I find myself over-estimating my weight sometimes too. I figure I get a little cardio boost when i'm running to change my weight, so it's all good. :D:p You're right about needing a dog that walks properly even on a runner's leash. The nice thing about the RL is that it keeps the dog to your side. My dog has a tendency to run in front of me which causes me to step on the back of his legs or trip. Silly dog! He loves running with me though so I can't just leave him behind. :eek::rolleyes::p
 
Happy Saturday! :)

Today was the re-grand opening of my CrossFit box (it moved to a bigger building a few weeks ago). The WOD was dedicated to the wife of a member (Mendy) who was recently diagnosed with stage 3 breast cancer. There were probably 100+ people at the event from all different CrossFit gyms. It was both insane and inspiring. Anyway, the WOD was a team workout (4 people per team, 4 teams working in each round). My team went in the 4th round. Here's the workout:

1200M total row (team members switched every 13 pulls)

3 rounds of:*

40 box jumps
40 KB swings

*each team divided into two pairs and each pair had to complete all reps and all rounds. I worked with my sister so each round I did 20 box jumps and 20 KB swings. Make sense?

Power Clean accumulating 1,213# - each member had to individually get to 1,213 pounds. I used a 55# barbell, so I had to do 22 reps to equal 1,213 pounds (55 x 22 = 1210, which was close enough).

3 rounds of:*
120 jump ropes
40 pull-ups

*again, divided into pairs and each pair had to complete all reps and rounds.

1200M total row (same rules apply).

They put a 30 minute time limit on each round. My team got all the way to the last set of rowing and got approximately 400 meters before we ran out of time. I was sooo proud of my team!! They really rocked it!

All the numbers in the workout had meaning related to Wendy. For example, Mendy was diagnosed on 12/13, which is why we did 1,213# total for the power clean and switched every 13 reps on the rows. Mendy was diagnosed with stage 3 breast cancer, which is why we did 3 rounds of the various exercises. Mendy is 40 years old, which is why we did 40 reps. You get the idea. :)

Hope you gals are having a great weekend!!
 
Hi Girls. :)

Friday was an unplanned rest day. I got up in time but couldn't find the butt glue remover when coffee time was over. :rolleyes:

Today was a whirlwind...8-10am was work at the PT Studio, then home for a quick snack and it was nap time. Up at noon for lunch and cleaning the house. Then I worked on my NASM stuff, worked out, showered and here I am about to go to 5pm Mass!

Today's work out was Barbell Challenge Complex # 12::

8 reps of each exercise. Do circuit continuously for 4 mins (AMRAP) then rest for 1 min and repeat. Do this 4 times.

Pull Ups
Burpee Hanging Leg Raise (did burpee to bent knee raise on body press)
Front Squat
Dead Lift
Prone Windshield Wiper (tried it. didn't like it. subbed in walking x-body mountain climbers)

As it turns out I pretty much did 1 round of all exercises every 4 minutes.

I just peeked at the next Barbell Complex. It looks brutal!:eek:

So all hell has broken loose at my f/t job. Something happened with the server and we lost 6 months of data that can not be restored. For me and my boss that means re-entering it all. :eek: Hello overtime on Saturday and Sundays until it's complete! The extra money will be nice but I really don't have much free time as it is. Now I'm going to have even less until this is done. :confused:

Ok, time to skedaddle. Back later or tmrw for personals!:cool:
 
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Hi Guys!!:cool:

I apologize for my absence, work has been crazy!! We have a new inventory system being implemented so we had to restock all the ambulances.:eek: Couple that with not feeling 100 percent & it makes for an exhausting week. I even worked a few hours today.:( When I got home Friday I went straight to bed, so no workout. The rest of the week went as follows:

Tuesday: Zcut 6 Pack Abs & KBKB Perfect Butt

Wed: Pump Extreme

Thur: Flex Train

Sat: nothing yet

I noticed that you Ladies have been hitting it extremly hard. I'll try to keep up next week.:)

Wendy: You're probably right about the dvd thing, but I can't help it.:eek: Working out from a piece of paper just bores me to death!! Sorry about your sleepless night, something similar happened to me Thursday:mad:, makes for a terrible work day. Lost 6 months of data!! I don't envy you at all, I like some OT but not that much!! Very coincidental that you mentioned P90X3, I've been eyeing that myself.;) I will not get it anytime soon though. I'm still getting some sales on Amazon, if it picks up maybe I'll bite.

Katie: I think a virtual yoga class is a great idea, I'm in!! Very impressed with the CrossFit dedicated to Mendy, such a great cause!!
 
Today I did Barbell Complex #13::

7 reps of each exercise x 7 rounds with up to 2 mins rest between each round.
Pull Ups (Inverted rows)
Dead Lift
Front Squat
Push Press with Overhead Tricep Extension
Alternating Reverse Lunge (7 per side = 14 total)
Weighted Burpee
Ab Roll Outs (used SB not BB)
 
Hi there!!;)

No workout for me Saturday, Sunday's workout was JNL's Bicep Builder. It's been really cold lately, I didn't leave the house at all today. I'm very glad to be feeling better since I'm off tomorrow for the holiday. Are you guys off too? If I do anything else today I'll be back.:rolleyes: Enjoy what's left of the weekend!!
 
Good Morning Ladies!:)


Barbell Complex #14 is done!

"Make that a Combo"

AMRAP style for 20 mins with 30s-1min rest between sets...8 of each exercise...alternating using a barbell for a round then dumb bells for the next round...wash rinse repeat....

Bent Over Rows
Front Squats
High Pulls
Weighted Burpees
Reverse Lunges each side
Push ups on BB or DBS

BBL!:cool:
 
Hi ladies!!

Yesterday's workout was a 3.78 mile run, my farthest run to date. I'm feeling a little more confident re: this 4 mile run on Sunday! :eek: I've got a CrossFit class planned later today. I don't have to go to work today (MLK Holiday) but I'm working from home. If I feel like it I might sneak in a little yoga this afternoon.

Wendy: Great job with your workouts this past weekend! You've been so consistent lately. "butt glue remover when coffee time was over" - I often have this problem on the weekends. :eek::eek::eek: It describes me perfectly! ;) What a crazy busy Saturday you had this past weekend. Yikes! I can't believe what happened at your office. That's horrible! And what a headache for you and your boss. :confused: Good luck with all that.

Wiggie: I'm glad you're feeling better! All that work on top of feeling less than 100% I'm sure made for a miserable week. What are you up to today? I'm also off work, but I'm working from home for a few hours. Trying to save time for when I'll be off for the adoption. :) The cold here is finally starting to go away. Well, it's better at least. There were a few days last week that the wind chill made it feel like -20. Miserable!! Now 30 degrees or higher feels sorta warm. :)
 
Hey Ladies. :D

I had intended on doing some yoga this morning but I was up for a while in the middle of the night so I slept later then usual. :( Not the end of the world though because we are due for big snow so I'll be leaving work early which means I can get my work out in later! :)

Katie:: Awesome job with your runs, girl! Keep up the progress! I can always find the butt glue remover on weekends but it's mainly out of necessity between work on Saturday morning and Church on Sunday morning.

Wiggie:: Hope you enjoyed your day off and got in some good work outs in that time! I had to go to work but in all likely hood today will only be a half day b/c of a big snow storm that's coming our way!!!

Gotta get ready for work now. BBL!:cool:
 
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