Foxy Fusionistas - November! :)

Hi girls!

I don't have much to report on the workout front. Friday was my rest day. Saturday I did Patrick's Lean Hot Body. and I didn't workout yesterday (Sunday) or this morning due to a stomach bug. I thought about going to Crossfit after work today, but I still feel really weak and have barely eaten in two days, so I think it's best to take another rest day (I did drag myself to work...somehow).

Wendy: Thanks for keeping our thread going over the weekend. ;) We'd be lost around here without you. :) You've been cranking out some kick-butt workouts lately. Great job!!!!!! I hear ya on the forced rest day. Frustrating!!! Any reason why you couldn't sleep last night? I hate insomnia. Okay, I must admit...my money is on you NOT finishing MCT before moving on to your new program. :D:p It's so hard when you have a new workout system just staring at you, begging to be popped into the DVD player. Maybe you could do a few workouts from the new system here and there until you finish MCT.

Wiggie: Oh dear. I'm so sorry to hear your DH's appointment did not go as well as expected. I'm praying for both of you. If there's anything at all I can do to help please do not hesitate to ask. I'm sure a casserole would survive the mail (hopefully). :) Even with all the stress in your life you still managed to do some awesome workouts. You're amazing!!
 
Here's what I did this morning, Ladies....:eek::eek::eek:

The Covet Workout : @LovingFit.com

This routine is divided into 3 parts. All 3 parts are High Intensity Interval Training. Before each part there is a set of weighted jump lunges with an overhead press. So you will complete 3 rounds of these bad boys by the end of your workout.

Part one
  • Weighted Jump Lunges with Overhead Press – 20 reps ( each jump counts as one rep ) - I changed this to 10 rear lunges with single DB contralateral shoulder press per leg. No jumping.
Interval Training Part

Set your timer
1
for 2 intervals, 7 seconds ( rest interval ) and 38 seconds ( max effort interval ) for the total of 6 rounds. There is only one exercise and you will switch sides every interval.

  • Weighted Diagonal Squat Lunge - I did split stance squats.
Part 2
  • One more set of Jump Lunges – 20 reps - I changed this to 10 rear lunges with single DB contralateral shoulder press per leg. No jumping.
Interval Training Part

Your timer
1
stays the same. There are 2 exercises and you will go through them for the total of 3 rounds each.

  • Jump Over Push-Up - I skipped a lot of the push ups and mostly just did the jump overs.
  • S&M Push -Off
Part 3
  • One more set of Jump Lunges – 20 reps - I changed this to 10 rear lunges with single DB contralateral shoulder press per leg. No jumping.
Interval Training Part

Your timer
1
stays the same. There is only one but very grilling exercise and you will repeat it for the total of – you guest it
icon_smile.gif
6 rounds.

  • Surfer Burpee aka Surfee ( I thought it was a very cool name for that exercise )
 
Hola Chicas!!:):p

My workouts:
Friday- Aerobox Box & Jump(45 min)
Saturday- STS Total Body
Sunday- Fight Night(from Tapout XT)
Monday- Asylum Athletic Assessment
Tuesday- Party Rockin Step#1

Katie: Thanks for your kind words, they mean a lot.:) Are you feeling any better? Stomach bugs are definitely no fun, please give yourself time to recover. And you went to work feeling so crappy? That's dedication!! Boy that casserole sounds good!! I doubt it would survive the mail, especially since it's been so warm, though I appreciate the offer.

Hi Wendy!!
 
Hump Day!! :)

Yesterday I went to Crossfit and did the following: (1) 50 jumping jacks + stretches; (2) 10 rounds of 60 jump ropes (resting for a few seconds between each round); and (3) 1 round of - 60 burpees; 30 overhead squats (15# bar - I HATE these!!!!); 30 pull-ups; and 30 full-body dips. Overall I felt like I got an excellent cardio workout.

This morning I did the week 1, day 1 (W1D1) workout from my FBI Prep Trainer app. The workout went like this: (1) 5 rounds of 10 jumping jacks and 10 pushups; (2) 1.5 mile run, which I did in 16 minutes (average of 10:19 minute mile); (3) push-up/abs superset - 40 pushups, 80 abs (focused on upper abs), 30 pushups, 60 abs (focused on lower abs), 20 pushups, 40 abs(focused on obliques), 10 pushups, 20 abs (more obliques); and (4) 1:00 minute plank. I was supposed to do another 1.5 mile easy jog, but ran out of time. Oops! :D

Wendy: Your workout yesterday went on and on and on. I didn't think it was ever going to end! I bet you were thinking the same thing when you were in the middle of it. :p Way to rock it, girlie! I LOVE the name "Surfee". I kind of want to get a t-shirt with that on it, LOL!

Wiggie: What a fun mix of workouts! You are the queen of changing it up. :) I didn't know you had Asylum! How was it??? I've thought about getting either Asylum or Insanity, but figure I have enough workout DVDs for the moment. ;) Yes, i'm feeling much better. Thank you! :) Sunday was the worst by far, but it still took me until yesterday afternoon to really feel 100%. I agree that stomach bugs suck!
 
Hey Ladies! :)

This morning after a long warm up that included TGU's, Storks, Single Leg Squats and Kneeling SB Roll Outs, I did Max Capacity Trainer Week 4 Day 11 which looked like this::

16@10/50 of Diamond Push ups, Wall Squats, Side Tri Rise, Mountain Climbers.

Tmrw's plan is a little HC and some mix and match app fun. :D

Katie:: Holy Moly both the CF and the FBI app work outs sound crazy intense! :eek: Awesome job!!!!! :D You know you need to tell me the exact name of that app coz I need to check it out now! :) LOL re: the surfee tshirt. :p

Wiggie:: OOOOhhhh, have fun with Asylum! Hehehe! {insert evil grin here!} Sorry to hear that DH's dr's visit wasn't all you had hoped it would be. Prayers and get well wishes heading his way! Great work outs! :)

BBL!:cool:
 
Hello Ladies. :)

I recently received the November edition of my HC 101's so I had to give it a shot. I intervalled it with my own weight work. Here's what it looked like (keep in mind it's still only PART of the HC work out!:eek:)::

HC Body Weight Only Renegade Rows on both sides (she uses a body bar)
10 KB single leg squats and 10 KB storks on right side
HC T-Push ups
10 KB single leg squats and 10 KB storks on left side
HC Pikes and Plank spiderman knee ins on both sides
3 TGU's on right side
HC Plank Kick Outs on both side and Side to Side Lunges with Body Bar on right side
3 TGU's on left side
HC Side to Side Lunges with Body Bar on left side

and then I finished up with the CTP app kettlebell swing tabata that I did the other day! :eek::D:eek::D

BBL!:cool:
 
Hello beauties!

Here's yesterday's CrossFit workout:

50 butt kicks + 50 high knees + stretches

7x2 snatch (15# bar) - I'm FINALLY getting better at snatches. Progress! :)

2x10 back squats (85#) - my bum and thighs are sore this morning. Success!

WOD: 21/15/9 - handstand pushups + chest to bar + 400 meter run after each round.

I really enjoyed this workout. Because I took a rest day on Monday, i'm foregoing my usual Friday rest and going to Crossfit today at 5:00 pm. I'll BBL to report the workout!

Wendy: Sorry to leave you hanging yesterday. My bad dude. ;) Side note - I taught my 3 year old nephew to say that (my bad dude) and it's hilarious. Oh my goodness I HATE diamond pushups!!! Hate them...because I suck at them. LOL! ;) Great job!! Geez that HC workout sounds hard. Thanks to you, I've decided to my HC workout tomorrow (I think I have volume 1?). If I die, please send a kind note to my funeral. :D The app I have is Stew Smith's FBI Prep Workout. It's not free..I think I paid $10. I bought it when I was preparing to train for the FBI PT test. Unfortunately, there is still a hiring freeze, so that application process is going nowhere, but I figure I might as well use the app! I'm going to do another workout from the app on Sunday.
 
Hello there!!;)

Wednesday's workout was KBKB Amazing Arms + swings & Thursday's workout was JNL Upper Body Transformer + 100 swings.

Katie: Good job on CrossFit as usual!;) I will have to google some of those moves to see if I can find a video, I'm not familiar with a lot of them:eek:. I wish I could hear your nephew say "my bad dude", I bet it's adorable & hilarious!!:D I looked at HC Vol 1yesterday & decided to do something that I was familiar with. I bet that FBI app is hard!:eek: I think diamond pushups are harder than tricep pushups!!:confused:


Wendy: Sorry to leave you hanging Girlie :eek:, I'll try to do better. I guess you say you've heard that before, but I really mean it this time.:p:):D I finally read those looong workouts you've been doing:eek:. I don't know how you do it! I plan to do Asylum this weekend.:confused: As for the prayers, thanks & keep them coming!!
 
Last edited:
Hey Ladies. :)

TGIF! WOOT WOOT! :D

So I revisited this one this morning and it kicked my azz just as hard as it did the first time! :eek:

The Covet Workout : @LovingFit.com

This routine is divided into 3 parts. All 3 parts are High Intensity Interval Training. Before each part there is a set of weighted jump lunges with an overhead press. So you will complete 3 rounds of these bad boys by the end of your workout.

Part one
  • Weighted Jump Lunges with Overhead Press – 20 reps ( each jump counts as one rep ) - I changed this to 10 rear lunges with single DB contralateral shoulder press per leg. No jumping.
Interval Training Part

Set your timer
1
for 2 intervals, 7 seconds ( rest interval ) and 38 seconds ( max effort interval ) for the total of 6 rounds. There is only one exercise and you will switch sides every interval.
  • Weighted Diagonal Squat Lunge - I did split stance squats.
Part 2
  • One more set of Jump Lunges – 20 reps - I changed this to 10 rear lunges with single DB contralateral shoulder press per leg. No jumping.
Interval Training Part

Your timer
1
stays the same. There are 2 exercises and you will go through them for the total of 3 rounds each.
  • Jump Over Push-Up - I skipped a lot of the push ups and mostly just did the jump overs.
  • S&M Push -Off
Part 3
  • One more set of Jump Lunges – 20 reps - I changed this to 10 rear lunges with single DB contralateral shoulder press per leg. No jumping.
Interval Training Part

Your timer
1
stays the same. There is only one but very grilling exercise and you will repeat it for the total of – you guest it
icon_smile.gif
6 rounds.
  • Surfer Burpee aka Surfee ( I thought it was a very cool name for that exercise )
Katie:: Hey, why do you call me dude? Do I LOOK like a dude to you!?!?! :eek::p;):D:p LOL I hate diamond push ups too but I am much better at them then I used to be! I hadn't done any in ages until the other day. I was rather impressed with myself!;) I will be looking up that app as soon as I am done with this post. Thanks! :) Great work out you did and I can't believe you are going to work out on a Friday! If I wasn't sitting down, I'd have fallen! :D:p

Wiggie:: My work outs may appear long in writing but they don't usually take any more then 30 mins! Love it! :) I see you are still swingin'! Good girl!;) So you will give Asylum a go this weekend? Good luck! :eek: Just kidding....I THINK! :p LOL
 
Ok girls, I am starting to get a complex over here. :/

So yday was a rest day. I just kinda ran out of time to workout. :(

Today I did Zgym power yoga #1 and MCT wk 4 day 12 (16@10/50 of 180 degree squat jumps, in and outs, jump kicks and dive bombers).

BBL
 
Good morning!!

I went to CrossFit on Friday and had a short, but sweet, workout. After the warm-up, I did 3 rounds of 30 box jumps (20 inch box) + 7 minutes of wall balls with 5 deadlifts (85#) on the minute. I think I did 80+ wall balls. I probably could have gone heavier on the deadlifts but wall balls wind me.

Saturday I did Horizontal Conditioning Volume 1. Yowza!! I'd forgotten how hard that one is. I had to modify maybe 1/3 of the moves, but that's okay. Something to work up to. :)

Sunday I did FBI Prep W1D4:

*5 minutes warm-up

*10 rounds of: (i) 10 jumping jacks + (ii) 10 pushups

*10 rounds of (i) 10 jumping jacks + (ii) 10 air squats

*3 rounds of (i) max pullups (I substituted various shoulder exercises because I didn't want to find/put up my pullup bar); (ii) max pushups (I only counted full, toes pushups and did 20, 20, 13); (iii) 10 regular pulldowns (I used my band); (iv) 10 wide pulldowns (I substituted 12 reps each side of one-arm rows, changing the hand position each time); (v) 10 reverse pulldowns (I substituted 12 reps of pullovers); and (vi) 1:00 minute sit-ups (I did arms across my chest and did approx. 25-26 situps each time).

Finally, this morning I did ZWow 94 - 4 rounds of 10 tuck jumps; 20 strict mountain climbers; 10 side-to-side pushups; 5 one-leg squats; and 20 side jump lunges. After that I did 10 minutes of abs, went on a 10 minute walk with my dog, and followed up with about 1/2 of Power Yoga 2. I planned to do all over Power Yoga 2, but the stupid video kept freezing up, so then I just ended up standing there. Eventually, I ran out of time. Not thrilled with this morning's performance. Oh well!

Wendy: Great job with your workouts this weekend! I wouldn't worry about your unexpected rest day. Sometimes life just gets in the way. What did you think of Z's Power Yoga #1? I enjoyed what I did of Power Yoga #2. I wish there was some way for me to stream the entire video before I played it so it wouldn't freeze up all the time. I was so frustrated this morning! I going to try to be better about checking in on the weekends. I don't have a computer at home right now, just my Ipad which is a pain to type on. BUT, i'll try to at least post my workouts and then save personals for Mondays when i'm back in the office. Don't want to leave you hanging anymore!

Wiggie: Excellent workouts last week! Swings are tough! I didn't realize how hard they really are until I started doing them at CrossFit. Have you done HC Volume #1 yet? It's hard! I found it's hardest at the beginning, and then gets a little easier (just my opinion of course). I can't wait to hear your thoughts on it!
 
Hello. :)

So this morning I did HC Nov 101 for 20 mins according to my watch but it probably really was less because I had to take extra breaks. :p I didn't finish it but I got through a lot of it! It was all I had time for and then I did a KB swing Tabata to finish it (and MYSELF!) off! TOUGH WORK OUT! :eek::eek::eek:

Katie:: Nice work outs!!! I enjoyed Power Yoga #1 but man am I stiff! :eek: Speaking of which, I don't have any issues with z work outs freezing up on me. That's weird. Sorry you are having trouble but it could be b/c you are playing them on your ipad actually. IDT her videos are set up to play properly through anything but PCs right now. At least that's what I have heard....I AM however having that issue with the TT program I bought. Tried to preview a work out this weekend and it kept freezing up on me. :mad: I emailed customer service about it though and they responded right away. I have to download something (it's free) and then the videos should play right. I'll do that while I'm home tmrw/wed. :)

Hi Wiggie!!!
 
Hey Ladies. :)

So I revisited this one this morning again and it kicked my azz just as hard as it did the first and second times! :eek:

Fit_mommy said:
The Covet Workout : @LovingFit.com

This routine is divided into 3 parts. All 3 parts are High Intensity Interval Training. Before each part there is a set of weighted jump lunges with an overhead press. So you will complete 3 rounds of these bad boys by the end of your workout.



Part one
  • Weighted Jump Lunges with Overhead Press – 20 reps ( each jump counts as one rep ) - I changed this to 10 rear lunges with single DB contralateral shoulder press per leg. No jumping.
Interval Training Part



Set your timer
1
for 2 intervals, 7 seconds ( rest interval ) and 38 seconds ( max effort interval ) for the total of 6 rounds. There is only one exercise and you will switch sides every interval.
  • Weighted Diagonal Squat Lunge - I did split stance squats.
Part 2
  • One more set of Jump Lunges – 20 reps - I changed this to 10 rear lunges with single DB contralateral shoulder press per leg. No jumping.
Interval Training Part



Your timer
1
stays the same. There are 2 exercises and you will go through them for the total of 3 rounds each.
  • Jump Over Push-Up - I skipped a lot of the push ups and mostly just did the jump overs.
  • S&M Push -Off
Part 3
  • One more set of Jump Lunges – 20 reps - I changed this to 10 rear lunges with single DB contralateral shoulder press per leg. No jumping.
Interval Training Part



Your timer
1
stays the same. There is only one but very grilling exercise and you will repeat it for the total of – you guest it
icon_smile.gif
6 rounds.
  • Surfer Burpee aka Surfee ( I thought it was a very cool name for that exercise )
Click to expand...
BBL :cool:
 
Happy (Almost) Thanksgiving!

I'm looking forward to stuffing my face tomorrow, drinking bourbon, and watching football. A little piece of heaven. :) Yesterday's Crossfit workout was all cardio. We started with a long warmup, then did 2 minutes of jumping rope, rested 1 minute, and another 2 minutes of jumping rope. I think I did a few double unders..but i'm not quite sure, LOL! After that, we did 4 rounds of: 400 meter run, 12 pull-ups, 12 dips, and 80 jump ropes. It wouldn't have been so bad except we were running outside in the snow and sleet. Each time when I get back from running my black shirt was white. And man was it cooold.

I've got another Crossfit session today after work so i'll stop back by tonight or tomorrow morning to give you the scoop.

Wendy: Excellent workouts!!! You've been so consistent lately. Well, you're always consistent really, lol! :) I'm also really stiff! I always feel more stiff in the colder/winter months. I guess it's time to incorporate more yoga. Unfortunately my home laptop recently died, so the only thing I have to play the ZWow workouts on is my Ipad or Iphone. Maybe i'll cancel my subscription until I get another laptop. I can handle the freezing up when I know the exercises..I just keep working even though the video has frozen..but something like yoga I need to follow along. Oh well!
 
Happy Thanksgiving!!(almost):p

I must again apologize for my inconsistant posting:eek:, I was so busy cleaning & cooking. I had to do the yard & the house by myself.(for reasons I won't get into.) We are celebrating today, it was more convienient for my brother & DD. I am finished with everything & I am just waiting for them to show up. I meant to post last night but I was just too tired. My workouts went like this:
Friday: JNL Fusion Lower Body
Sat: Asylum Speed & Agility
Sun: Aerobox Pro
Mon: Asylum Strength
Tue: Slim Series Shape it up
Wed: Fire 45

Wendy: You sure fit alot into 30 minutes!! I think it would take me alot longer, assuming I could even handle those workouts!!:p I know that the HC 101 workouts are hard, but do you like them? I'm interested in your opinion, which I value highly. :) I am enjoying Asylum, they are fun & really make me feel like an athlete. I haven't done yoga in awhile & I really need it!!

Katie I am going to stuff my face in just a few minutes!!:p:) Those FBI workouts look crazy tough!!:eek: Sorry about your streaming woes & your latop, that sucks bigtime!!:mad: Mine died awhile ago So I bought a chromebook for $199. I don't use it for work or anything like that so it's fine for surfing the web. Have fun at CrossFit, btw how are those hip flexors? CrossFit in the snow? Now that's dedication!!:D
 
Last edited:
Today's work out was Week 5 Day 13 of my MCT app - 8@10/20 of each of the following exercises: jump squats, plank holds, jumping lunges and tricep dips then I did 5 mins of Turkish gets up. 2 per side then switch. No rest. OUCH! :)

Wiggie:: Great work outs this week! Hope you had a wonderful time celebrating with your family today. :) Yup, it's my goal to get it done in 30 mins or less these days! Awww you are sweet and yes I love the HC work outs regardless of the fact that she is crazy :p, and they slay me so bad that I can't finish one! :eek:

Katie:: Nice CF work out! That stinks that your laptop died. Have you asked Santa for a new one? :) Oh btw, I looked for that FBI app. I could only find one but it wasn't in English! Oh well! LOL
 
My Pre-Feast work out this morning was HC Nov 101 intervalled with 30 secs of KB Swings between exercises. I did a bit more of HC then I did last time! I think I might be gettin' close to actually FINISHING one of her work outs!!!!! That would be a fantastic Christmas present for me! :D

Happy Thanksgiving, Ladies!:)
 
Happy Thanksgiving!!!

I hope you both had a wonderful, relaxing, food-filled day! I, of course, stuffed my face and enjoyed every second of it. :D

I took a rest day today, my first in 9-10 days. And boy was it needed. I've got intense leg DOMS from yesterday's Crossfit workout. We started with 100 jumping jacks and stretches. Then we did 7x5 (7 sets, 5 reps) back squats. I used 85# and was starting to shake towards the end. I've lost a lot of my lower body strength lately because of my hip flexor injury. Finally, we did a 20 minute AMRAP of: (1). 5 power cleans (55#); (2). 10 toes-to-bar (I still can't quite do these, but I'm close); and (3). 15 wall balls (14# ball). I think I did 6-8 rounds (I didn't really count).

Wendy - Your post today cracked me up!! You're such a hoot. :) I'm so proud of you for getting in your pre-meal workout!!! You're dedicated to that HC workout aren't you? ;) Very cool.

Wiggle - how did your T-Dinner go last night? I hope you were able to catch up on rest today. I know hosting Thanksgiving dinner can be exhausting. Great job with your workouts! Keep up the great work, girlie! :)
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top