**FOXY FUSIONISTAS JANUARY 2014!!**

Good morning!

Yesterday's CrossFit workout started with jumping jacks, pass throughs, and mobility exercises. After that we did 7x1 of snatch pulls - adding weight on each round. The point was to practice the "pull" part of the snatch. Finally, the WOD was - 1000 meters rowing; 30 deadlifts; 20 front squats; 30 deadlifts; 1000 meters rowing. Good but not a killer.

This morning I did a 30 minute run altering 2 minutes of running at 8 miles per hour (which is very fast for me) with 3 minutes of walking. It was hard!! After that I did 80 pushups and 80 sit-ups alternating between the pushups and situps.

Wendy: Yikes, be careful driving in the snow!! At least you can use that snow to your advantage to sneak in your workout after work. :) We got some bad weather in my neck of the woods this morning, too. Luckily, I didn't have any problems getting to work. Getting home might be another story. :confused:
 
Yesterday's work out (well actually last NIGHT's by the time I got around to it!) was Barbell Complex #15::

5 reps of each exercise.
Rest up to 1 min after each round.
Repeat up to 5x.
I did it 4x...
Deadlifts, High Pulls, Front Squats, Push Presses, Back Squats, Burpees.

Then....

8@20/20 of running mountain climbers on gliders, alt prisoner lunges, repeat climber, prisoner squats, wash rinse repeat pattern.

and

8@15/15 of plank to push up and one arm swings.
 
Good morning!! :cool:

Monday's workout was Jump & Sculpt(Aerobox), well just the Jump actually:p, 1/2 of Shape it Up & X41 later. Tuesday's was The Pyramids Bonus Combo, which I enjoyed. It was the pyramid up from both.

Katie: Minus 20? I can't even imagine that!!:confused: Congrats on your 3.78 run!! That 4.0 will be a piece of cake!! Hey in fact, go ahead & have that piece of cake, you've earned it!!:D:p

Wendy: So how was the storm? Did you only work 1/2 day?
 
Rest day for me today!

Wiggie:: Nice job on your work outs. We probably got about 10 inches of snow. Some parts of the state got almost 16!!! I worked until 11:45 y'day morning. They let everyone leave at 2:00. Today is not a snow day so I am in the office. I could have taken a day and not come in but the roads didn't look bad on the traffic reports so I just went in a bit late instead. It was fine.

Katie:: How was your ride home last night? What is a pass through?
 
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This morning I did the 16th out of 17 barbell complexes!!!...:D

Front Squats (5 reps)
Deadlifts (5)
Rows (5)
SB roll outs (5)
Push ups (5)
Sit outs per side (5)
then 4, then 3, then 2, then 1
45 secs rest
then 1, then 2, then 3, then 4 then 5 reps of everything!
 
Good morning!

Yesterday's CrossFit workout was an easy one. A quick warm-up plus stretches. After that, we did 3x5 dips with a 5 second hold at the top after each rep and 3x5 bench presses (75#). The WOD consisted of 4 rounds of: 10 GHD situps; 15 hip thrusts (45#); 20 second hollow rock hold (HATE these); and 25 band pulls. I thought about doing something else after CrossFit, but it was already 6:00 pm and I was tired and hungry and just ready to go home! :)

Wendy: Excellent workouts the past few days!! A pass through is a shoulder mobility exercise using a PVC pipe. I tried to post a link to a youtube video, but because youtube is blocked on my work computer the link kept screwing up. Anyway, it's one of my favorite mobility exercises. It really makes my shoulders feel good! The drive home Tuesday was fine (thank goodness). Thanks for asking! :) A few slick spots here and there, but nothing major. The biggest thing is the cold. It's a balmy 10 degrees here today. :(:(

Wiggie: Great job getting in your workouts this week! Has work been a little easier on you? The pyramid combo is a goodie!! :) I've eaten so much cake lately I fear I might turn into a cake. ;):p Here's hoping Sunday's 4 miler turns out to be a piece of cake. It would be even better if they served cake at the end. :D I wanted to get in one more run before Sunday, but it doesn't look like that's going to happen. It's just too cold to run outside right now! Luckily, Sunday is supposed to be in the low 40s. Yippee!!
 
TGIF!!

Today is my rest day! :) I thought about making tomorrow my rest day since I have that race on Sunday, but my bed was so warm and cozy I couldn't convince myself to get up this morning. Oh wel! :D

Wendy: Oops, sorry I missed your post yesterday!! So are you almost done with all the barbell complexes?? Wow, that's impressive! Generally, how long does it take you to do one of those workouts? They always look so time efficient...getting so much done without having to workout an hour or more! I don't know if I've become more lazy lately or just more time-aware, but I hate doing hour+ workouts!!! Most of my workouts (even at CrossFit) are an hour or less.
 
Hello Ladies!! ;)

Wednesday's workout was KBKB Absolute Abs & Thursday's workout was an exercise class after work that was a part of our Going Well Campaign for the county. It was extremely easy & boring. When they demonstrated push ups I had to show them up, couldn't help it.:eek::rolleyes::p

Wendy: I'm very glad you stayed safe during the storm. Great job on the Barbell Complexes, very impressive!:cool:

Katie Wow, CrossFit was Easy?:confused: I didn't know you could use those two words in the same sentence!!:p:D Very glad Tuesday's ride home was uneventful. Enjoy your rest day, take one tomorrow too. You'll make up for it Sunday when you beat your best time during your race!! The power of positive thinking!! :) Good luck!!
 
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Hi Girls!

It's Friday night and it couldn't come fast enough for this girl! My (day) job has been a nightmare as of late so I NEED my weekends! Thankfully they are coming around really fast probably b/c I am crazy busy!

Today my final Barbell Complex work out was this::

3 sets of 5 min AMRAPs doing the following exercises @ 3 reps each::

Reverse lunges (reps are per leg so 6 total)
Push Presses
Dead Lifts
Weighted Burpees

So I did these exercises non stop for 5 mins then rested for 1 min. I repeated this pattern 3 times and ended up completing ALMOST 11 full rounds of the exercises by the time I finished the final AMRAP set! Loved it! :D

Katie - this was a 17 min work out and it kicked my azz! How can you beat that!? :) I used a 40# barbell. I've used between 30 and 50# for all of the complexes. 30 & 35# were my most common weight choices though. I rarely work out for upwards of 30 mins these days. An hour long work out on a regular basis is a thing of the past for me. I do them, but only on occassion. So I just checked out pass throughs on youtube. It made me cringe b/c it looks like it would hurt!!:eek: I guess if it hurts though that either you are doing it wrong or you need to seriously work on shoulder mobility, huh? :rolleyes:

Wiggie - Nice going showing up the instructors of that exercise program you participated in! :)
 
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Hi ladies!

Saturday I did Intensity + abs. Sunday I went on a 4 mile run (41 minutes) + yoga at my Crossfit gym. I'm feeling a little hypocritical considering I was just saying to Wendy on Friday that I don't do hour+ workouts anymore and both workouts this weekend were over an hour. Oops! :)

Sunday's 4-mile race got postponed until February 9th due to weather. I was very annoyed because, while Saturday it was snowy and nasty Sunday (the day of the race) was gorgeous, sunny, and 50 degrees - perfect running weather. :mad::mad::mad:

Wiggie: Great job showing the participants in the group work class what you're made of!!!! It's always nice to demonstrate your fitness. I think the Going Well Campaign is a great idea, even if the group class was a little on the easy side. I wish companies/government agencies in Kentucky did more of that. Goodness knows most citizens of this state could use a little exercise!

Wendy: How's the document rehabilitation job going? It sounds a little crazy. :confused: You poor thing! Hopefully it won't last much longer. So now that you've finished the Barbell Complex series, what are you going to do next? Did you ever cave and purchase P90x3?
 
Hi Girls.

I haven't worked out since Friday, hence my lack of posts since then though it doesn't appear I missed anything! LOL

Hoping to get back on track tmrw with a new rotation!

Katie:: I opted out of coming into work this past weekend. I was just too dang busy. Maybe this upcoming weekend I will come in. :rolleyes: Nope, haven't caved on P90X3 but everything I read about it makes me want it more and more! :confused: I know I will get it eventually...just trying to hold out as long as I can!:) They do yoga at CF Boxes??? :eek:

BBL!:cool:
 
Hi Ladies!!

Friday was an unplanned rest day & Saturday My church had a Girls Day out to celebrate the first lady's birthday. We went to a mall in NC & ate at the CheeseCake factory, so no workout again.:eek: Sunday I did Meso 2 disc 1 of STS. I don't know what I'll do today:confused: We have a winter advisory from Tuesday until Thursday, you know snow is a big deal in SC.:rolleyes: I'll be bringing some extra uniforms in case I have to stay.:mad:
Thanks re the pushups!:D

Wendy: Very interested in what you plan to do next.;) Let me know if you cave on P90X3, that will be all the excuse I need.:p

Katie: Great workouts Girlie!! I still prefer to workout an hour, I guess old habits die hard. :)
 
Hello again!!:rolleyes:

I decided to go with Meso 2 disc 2 Legs. I'm thinking about doing the entire Mesocycle, we'll see.;)
 
Good Morning Girls.:)

Getting ready to start my TT rotation this morning! CAN.NOT.WAIT! :D

Wiggie:: It's a fact that I will cave on P90X3. Just not sure when!:p

BBL!:cool:
 
Hi gals!

Here's yesterday's CrossFit workout:

Warm-up:3 Rounds:
5 kips
10 spidy
10 stripper
10 pass through

Snatch Warm Up

shoulder distraction/pigeon

Skill:Squat Snatches (EMOMx5) - 2 Squat Snatches


WOD: Alternating:
50-40-30-20-10 Wall Balls (20/14)
25-20-15-10-5 Toes-To-Bar

Wendy: No worries about taking the weekend off from work and working out. You always push yourself so hard; you deserve a break!! What's your TT rotation?? Now i'm getting excited for you, and I don't even know what the rotation consists of yet, LOL! :eek::p;) Yup, my CF box offers yoga. It's taught by the mom of one of the coaches. It was a nice mix of yoga and Pilates. My goal is attend 2x/month. Gotta work on that flexibility! And heaven knows my core can use all the help it can get. :eek::)

Wiggie: Great job with your STS workouts! You get that mesocycle and kick its butt!! ;):p Sounds like you had an awesome weekend! I love the Cheesecake factory...now i'm craving cheesecake and it's not even 10:00 am. :rolleyes: Be careful if you have to be out and about in this crazy weather. No snow in my neck of the woods, but it is COLD (-12 with the wind chill this morning). Yuck!
 
Ok so I finally started my TT rotation this morning and what a work out is was! Holy cow!
It started with a 12 minute body weight circuit. Do all rounds of one exercise before moving on to the next::
4@10/20 of jumping jacks
4@10/20 of close grip push ups
8@10/20 of squats...
4@10/20 of walking mountain climbers
4@10/20 of prisoner lunges

Then...4 min leg muscle miracle::
20 sec of punisher squats/10 sec of squat hold x 2 rounds
1 min of switch lunges per side
20 sec of punisher squats/10 sec of squat hold x 2 rounds

And finally...6 min six pack::
6@10/20 of full burpees alternated with x-body mountain climbers
6@10/20 of punisher squat with hold as active rest alternated with spider push ups :D
 
Katie:: I'm sure your work out was fantastic but my gosh I didn't understand a word of it! Kips, spidy, stripper, what, huh??? :confused: You CF'ers must speak a different language! LOL TT(Turbulence Training) is all bodyweight training done 3x per week or every other day. Based on today's work out I'd say it's gonna be a good rotation!:eek::D

Wiggie:: To do Meso 2 or not to do Meso 2!? That is the question! What is your answer? :) Have I mentioned lately how badly I want P90X3?? :eek::p
 
Good morning!

Here's yesterday's CrossFit workout:

Warm Up: 3 Rounds of:
3 muscle cleans
3 front squat
3 push press
3 good morning

partner band distraction (lower body stretching)/front rack (shoulder stretch)

Skill:3 Position Pausing Squat Clean (65#)
7x1 (climbing)
pause for 2 seconds at each position

WOD:
5 RFT (rounds for time):
10 power cleans (65#)
10 burpees

This morning I did approximately 35 minutes of Tracey's Cardio Kickbox Challenge. After that, I did the intermediate intensity drills + abs from KPC, and finished with a foam roller stretch.

Wendy: Wow, what a workout!! Your TT rotation is going to rock! I need to look into that as a possible workout routine I can do in Ukraine (because it is all bodyweight exercises). Is it an app? or a website? You're right!! CrossFit does have its own language. It took me weeks to learn the lingo. I'll try to make it more understandable. Sorry about that!
 
Good morning Ladies!

It's 11:15am Wednesday & I've been at work since 7am Tuesday. I'll probably leave around 2. As I've said before snow is a big deal in SC & we had to hang around just in case we were needed.

Wendy: Turbulence Training sounds tough!! I like body weight exercises. P90X3 does look good, I want it too! :)For right now I think I will do Meso 2, but knowing me that could change at any time!!:eek: :D

Katie: I have to agree with Wendy re your workout.:p -12 wind chill?:eek: I guess I shouldn't complain. Be careful with your CrossFit workouts, they've been getting a lot of bad press lately.
 
Hello Ladies. :)

Calling today a rest day. I was up late last night cooking more food for the week and studying my NASM materials. I am also super sore. That's enough of a reason for me these days!

Katie:: Here's the link to the TT workouts I have. There are no dvds. It's online videos you can watch/follow along with and the rotations are also written down in online manuals that you can print out if you want.
Homepage 2 | Home Workout Revolution
They are pretty pricey right now but I got them when they were on sale for $27.00. If you keep checking the price I bet it will drop again. :)
I believe there are also other TT sets available besides this one. If you Google Turbulence Training there is a wealth of information out there!

Wiggie:: Enjoy meso 2! That was my fave of the STS mesos. :)
 
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