Foxy Fusionistas - October! :)

Fit_mommy

Fit_mommy

Cathlete
Fly by for now with this morning's work out::

15 Lunge with knee up R
10 Body Saw
15 Lunge with knee up L
10 Double leg disc mountain climbers
wash rinse repeat then...
15 Lunge with knee up R
15 Lunge with knee up L
and finally...
last but certainly not least...
Z-Ropes # 2

:D:eek::D:eek:

BBL for personals!:cool:
 
Oh my goodness, it is October already. Where is the time going? I'm secretly excited that it's fall. It's my favorite time of the year!! :)

Well, i'm going to do something bad today. Do NOT tell my husband! ;) I'm going to go to Crossfit after work. I've felt like a lethargic slug all week and i've got to move. I'm going to avoid any exercise that irritates my hip flexors (squats, burpees, mountain climbers, etc.) and modify the workout as needed. I think i'm going to take next week off from Crossfit and enjoy my new Cathe workouts (except the lower body ones, gotta still rest those hip flexors!). :) I can't wait to give them a shot!!! I'm also going to start running a bit more because i've got a true 5K coming up in three weeks.

Wendy: Thanks for getting us started for the new month! Great job with this morning's workout!! What is Z-Ropes again? I'm guessing it involves jumping rope? ;) OH! Question for you Ms. PT. :p Do you have any idea where I could buy a band to assist me with pull-ups? I don't think my Cathe bands are sturdy enough. I'd like to do assisted pull-ups at home with the band.

Wiggie: Hope you're having a great week!
 
Hi! I'm back! :) TGIF!!!! :D

Here you go Katie:: Assisted Pull Up and Push Up Bands
No worries, your secret is safe with me! ;) I don't take rest weeks. I can't! It'd drive me nuts! Totally not worth it! :eek: The only time I take more then 2-3 days off in a row is if I'm sick and just can't work out. Otherwise I HAVE to do SOMETHING! :eek: Maybe rest weeks are good for my body but they are NOT good for mind! Or my family when they have to deal with my non-exercising cranky-azz self! :rolleyes: Yes, Z-Ropes are work outs in the Z-Gym...they all include jump rope intervalled with various other exercises. So far the two I have done have been tough! I love them! :)

Hi Wiggie!!!:D
 
Hi Guys!!;)

I didn't workout Wednesday, my good friend treated me another friend to pedicures. So we hung out for awhile & I got home too late to exercise. Thursday's workout was RockOut KnockOut + 100 swings, Friday's was X10 Cardio Blast & Fat Burning Circuit. I've heard some complaints, but I've loved all I've tried so far. Saturday's was Pro from System of Sleek(Michael Olajide 45 min). I think I'm going to try Great Glutes today, not sure yet.:rolleyes:

Katie: I see the rest week was rough on you.:p Like Wendy I don't take rest weeks, but I would if I was nursing injuries. I hope the rest helped. I won't tell DH about the CrossFit class if you promise to be careful.:) I wish we had local races like you guys, you are making me want to try one.

Wendy: Thanks for starting October, I had intended to do so & kept adding to September.:eek: Great workouts!! I have the Zropes dvd & really enjoy it. I just wish she would have added music.:mad: I mean how hard would it have been! The music on the menu page would have been fine. In fact, when I look at what she's doing, I go back to the menu page & do it to that.:p

Hope you Ladies had a great weekend!! :)
 
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Hey Girls. :)

Hope you had a great weekend!

Y'day's work out was Combat Power HiiT and today I did ZWow #78 and I threw in my own intervals of core work (5 intervals to be exact). This is the Zwow work out break down:

ZWOW # 78 Pyramid Breakdown:
*1 Burpee, then 10 weighted squats...2 burpees, then 10 weighted squats, 3 burpees..then till we get to 10 Burpees!
  • 1-10 Burpees
  • 10 Weighted Squats
*Go down the Pyramid, starting with 10 Flying Jump lunges, then 9 Burpees. 10 Flying Jump Lunges, then 8 burpees, and so on till we get to 1 burpee.
  • 10-1 Burpees
  • 10 Alternating Flying Jump Lunges
So what I did was 10 split stance chops R, 10 spit stance chops L, 10 one arm ren rows R, 10 ren arm rows L and last but not least 10 kneeling SB forward rolls BEFORE I started the Z-wow. Then half way through the burpee/squat segment I repeated the same core work. Then when the burpee/squat segment was over I did only the chop R and L. Half way through the burpee/jump lunges I did only the ren rows R and L and finally when Z-wow was finished I did the kneeling SB forward rolls! It was brutal! :eek:

Wiggie:: Nice work outs as always! Oh how nice getting pedis with your girlfriends! My boss at the law firm was actually doing the same thing this weekend! How funny! I got a mani this afternoon but no pedi and I didn't have anyone with me. BOOH. Sorry Z didn't put music on her dvds. Why not just play your own? :)
 
Happy Monday (I think, lol). :)

Went to Cross Fit on Friday and enjoyed an excellent workout! We started with 50 jumping jacks (+ stretches), then did 5x5 Good Mornings (sets 1 & 2 - 35 pounds, sets 3 & 4 -55# and set 5 - 65#), and finished off with a drop set WOD that went like this:

60 calories row (took me about 5 minutes to burn 60 calories rowing)
50 kettlebell swings (25#)
40 toes to bar (still can't do these so I did knee raises hanging from a bar)
30 box jumps (20 inch box)
20 push press (35#)
10 burpees

By the time I got to the burpees I was huffing and puffing. ;) And, my hamstrings are still sore from the Good Mornings, so i'm happy!

Saturday I did Party Rocking Step #1 and LOVED IT!!! Oh my goodness. Crazy complex choreography, crazy fun! I didn't preview the workout (yes I know, bad Katie) so I had to watch each move once or twice but after that I was able to pick it up fine (except for Combo 5, I didn't really get that one until the very last run through). I guess easily picking up complex choreography is my exercise super power. :D:p My complaint is there is a little too much turning (I started to get dizzy!) but I can easily modify that.

Sunday I did Party Rocking Step #2. I enjoyed it, but didn't love it as much. In the interest of full disclosure, I wasn't feeling 100% yesterday so that is probably coloring my opinion of the workout. I also added on the ab segment from Lean Legs and Abs. Two thumbs up!

Finally, this morning I did Pyramid Upper Body + 1 mile run.

Wendy: Good grief woman are you able to move today!?!? That was one heck of a workout yesterday!! You never cease to amaze me. Great job with Combat Power HiiT, too. That one is NOT easy by any means! Thanks for the heads up re: the bands. I'm going to check out that website today during lunch. I don't dread pull-ups when I can use a band. :D Yeah, an entire week off doing absolutely nothing was brutal. I love taking active recovery weeks, but true rest weeks...never again!! ;)

Wiggie: Awww a pedi sounds lovely! And a night out with friends even better. I'm glad you had a good time! What did you think about Rockout Knockout and X10?? I'm doing X10 later this week and i've previewed Rockout Knockout; it looks awesome! I promise i'll be careful. :) I'm avoiding Cross Fit again this week just to make sure my hip flexors are truly healed. They are already feeling much better after that awful week off. ;)
 
Hello Ladies. :)

No work out for me this morning. The bed was far too comfy to get out of so damn early! :p

So I am likely working every night this week at the studio except for Friday and I am also slated to work Saturday morning! If that's the case, then he is busy and the busier he is the better it is for me! WOO HOO! :D

Katie:: Wow, you worked your tail off this weekend! Great string of work outs, woman! :D So I think I read on FB that you are going to join CF as a regular member after your current groupon is used up? I thought the 60 CALORIE rows was a typo. I didn't realize it was right until I finally read the rest of the explanation. I just kept reading "60 calorie row" over and over trying to figure it out! LOL :p Rowing is hard work! It's kind of depressing that it even took 5 mins to burn 60 calories coz that's not many calories! :rolleyes: Yes, I can move today :p though I do admit that I am a bit sore and that is a GOOD thing as you know. ;)

Wiggie:: HI!:)
 
Good morning!

Today I gave X10 a go. It was fun! I did the X49 premix which included the step, low impact, and cardio blast segments. I was surprised to see several strength/lifting moves in the segments. I was hoping it would be strictly cardio. Oh well! That's just a personal preference, of course. I modifed a few of the strength moves because my upper body is rather sore from yesterday. I also had to modify a few things towards the end because my hip flexors were starting to hurt. For example, burpees irritate the hf, so I did air jacks instead (which don't hurt the hf). Still, I was pleased with the workout!

Wendy: Reading your post from yesterday has got me thinking about my bed. I would love to curl in bed for another hour or two. I'm sleeeepy this morning. I think it's adjusting back to early morning workouts after a week of snoozing! :p You've got a busy week ahead! Make sure you get plenty of rest. You're still working at the law firm too, right? I don't know how you do it woman! Yes, I think i'm going to be a regular Cross Fitter (is that really a word? LOL) starting next week BUT regular for me is 3x a week. They have an unlimited plan for $99 a month, but you have to sign a 1 year contract and pay the entire amount in advance. I'm not quite ready to make that commitment yet.:p Plus I like doing my own thing the other 3 days. It adds variety and gives me a chance to make sure i'm properly working all my muscle groups.
 
Hi Girls. :)

This morning's work out went as follows::

2 rounds x 10 reps each of::
Kneeling Alt Side Reach
Plank Pulls
SB forward roll in push up position

Then...

Z-WOW # 79 which looks like this::

ZWOW # 79: Breakdown

15 Minute AMRAP of:
  • 20 Single-Leg Elevated Lunges (each leg)
  • 20 Elevated Plank Step-downs (alternate each leg)
  • 10 Leap Jumps
I was running out of time so I ended up doing 2 rounds in 10 minutes. If I had started just a wee bit earlier I could've squeezed in a third round for the full 15! :rolleyes:

Katie:: Yup, law firm too! Sometimes IDK how I do it either, trust me!!!:eek::confused: But it's what I have to do if I ever want to be able to get into training full time so I'm doing it! :) So what membership will you be getting with CrossFit if not the unlimited one? 3x per week sounds like a smart plan. Glad you are loving it! I am loving my bed a bit too much these past couple of weeks! Even when I get to bed early and sleep well I STILL don't want to get up in the morning! :confused: I have been letting myself sleep in far too often lately! :mad:
 
Hey Girlfriends!!:p

Monday's workout was Party Rockin Step #1 I enjoyed it so much I did if twice!:D Really fun the moves were complex, but still easy to catch on to. So far I've loved every new Cathe I've tried. Tuesday's was High Reps Upper Body Premix chased by KBKB Double Kettlebell Cardio Challenge. I am really enjoying kettlebells, maybe because I like trying new things.

Wendy: If I worked as much as you I wouldn't want to get out of bed either!:p You are amazing! Great workouts, you have tons of energy, I need to be eating whatever you're eating. Did you get the new Cathes? I know you got Xtrain, I figured you may have skipped on this one. I didn't get Xtrain, Cathe is coming out with new dvds so fast I can't keep up.:rolleyes:

Katie: So you're making CrossFit a way of life, WTG!! The workout you described sounds insane!:eek: I am very impressed. :) Have you noticed any changes since you started CrossFit? Any changes in strength, stamina, muscle tone, weight or inches? Just curious.
 
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Hi Girls! :)

This morning's work out was Z-Wow #85 which went something like this::

15 min AMRAP of:

(10) 3 jump lunges into pistol squat (I subbed in a single leg squat here)
(1) feet elevated inverted 3 rep shoulder press to 30 sec hold plank.
(10) Leg press to reverse lunge (5 per side)
(10) One Arm Tricep Dips (5 per side)

I was able to complete 3 full rounds plus 7 additional reps of the first exercise in the time allowed. OUCHIES! ;)

Wiggie:: Nope, I didn't order any of the new dvds. TBH, I have pretty much lost interest in Cathe's stuff. She's great at what she does but I think I'm just "over it" after doing it so much for so long.... I rarely use what I have of hers so I'm not buying more...:rolleyes: In fact, one day I intend to start selling most of it if the loss of interest continues. Glad you are loving them though! :D

BBL!:cool:
 
Wendy: IKWYM, I have some older dvds of hers that I love & still do, & then others not so much. In fact, I've sold about twenty or so on Amazon.:D I've only done about four of the new set & liked them a lot, especially FlexTrain & Party Rockin Step #1.
 
Hello. :)

I took a rest day yesterday. I didn't sleep well the night before and was awfully tired. This morning I did 35/40 minutes of Cathe's Greatest Hits workout plus core. I really enjoyed the Greatest Hits DVD!! Even only doing my short premix I was sweating like crazy. I'm pleased with this one!

Wiggie: I really like Party Rocking Step #1, too! It might be my fav from the new series. I can't believe you did it twice!! You go girl! ;) I haven't tried Flex Train yet. Looking forward to that one. I haven't noticed many changes since starting Crossfit. I am better at jumping rope and my running stamina has improved slightly (still have a long way to go there). I also think my clothes are fitting ever so slightly better, but just slightly.

Wendy: Great job with Z-Wow #85!! I love AMRAP workouts. Are the Z workouts you are doing the ones on her Z-Gym? You have to pay for those, correct? I'm really wanting to try some of her stuff. I'll be getting the 3x a week Cross Fit plan. It costs $85/month, which is still a lot for me but worth it, I hope. :p;)
 
Fly by with my work out...Personals will have to wait til later b/c I had to go shopping on my lunch break!

This morning I did ZWow (I think it's..) #87. All lower body body weight exercises. 10 reps of 10 exercises x 3 rounds. I did 4 rounds just for fun! ;)

Jumping lunges
Squats
Tuck Jumps
Lateral Jumping Lunges
Single Leg Squats (Should be a pistol but IDTS!:p)
Single Leg Bridges
Plank to Bird Dogs
Pendulums
Forward n Backward Lunges
Single Leg Squat to Rear Kick (or something like that)

Not necessarily in the proper order but I think all of the exercises are correct. For the single leg ones you do 5 on each leg. It was harder then it sounds! Good stuff! :D

BBL!:cool:
 
Good morning!!;)

No workout for me Wednesday, I went to Bible Study. Thursday's workout was Lean Legs & Abs + the bonus barre section. Another winner, I give it 2 thumbs up!!:p The floor work with the firewalker band nearly did me in!!:eek: I saw some complaints because there was some upper body work included, to me that's a plus.

Katie: Always happy to hear you took a rest day.:p I haven't tried Greatest Hits yet, thanks for the review. Congrats on the "slight" improvements, always exciting!!:)

Wendy: Fantastic workouts as usual!! For some reason I love pendulums, definitely a fave of mine.:D
 
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Hi Girls. :)

No work for me today! WOOT! :D

I am working 2 group sessions at the studio later but that's more fun then work. ;)

Saturday was a rest day. I just didn't have time between working in the morning and then going to a party from early afternoon to evening...It was an outdoor party and the weather did not cooperate. It was COLD! I was NOT happy! :(

Y'day's work out was a 15 min mixed bag weight circuit before DS' game and then Z Shred #8 later on before dinner - KILLER! :eek:

Today will be Z Wow #49. Looks like another KILLER! :eek::eek: It's on you tube if you wanna take a look-see and do it with me! ;)

Oh, I ordered my first Horizontal Conditioning dvd the other day....Bootcamp! I think I might die!:eek:

Wiggie:: I think some people just are not happy if they aren't complaining about something. :rolleyes: Great work outs! :)
 
Um...so yeah...KILLER doesn't even do ZWow #49 justice! O.M.G.!!!!:eek: I modified it to make it a wee bit easier and it STILL killed me!:eek::eek::eek: Go to you tube NOW and check it out! I dare ya! I bet you start sweating just watching it!;)
 
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Hi ladies. :)

I went to Cross Fit Friday after work. Following a nice warm-up, we did 10 rounds of the following: 300 meter row, 1 minute plank hold. Next we did 5x5 hamstring/butt/low back lift (I used between 25# and 35#). Finally, we did 6 1/4 mile sprints. Overall, good stuff.

Saturday I did 2 rounds of Tabatacise followed by a mish-mosh of exercises from Great Glutes and Lean Legs & Abs. I was pleased with what I saw from the new workouts. And I was pleased to be work my lower body. :) I've had a hard time finding lower body exercises I can do that don't bother my hamstrings.

Sunday I did 35 minutes of Party Rocking Step #1 followed by the shoulder, calves, and abs from 4DS: LIS.

Yesterday (Monday) I went to Cross Fit. We started with a 400 meter jog + stretches followed by 1 x 10 snatch (I used a 35# barbell but omitted the squat) and 5 rounds of: 10 hanging cleans (45# barbell), 10 dips, 25 air squats. I went shallow on the air squats to protect my hip flexors. After I got home I went on a 1 mile easy jog with my puppy dog.

This morning I did 75% of 4DS: Bootcamp. I'm really tired this morning and just wasn't feeling the cardio, so I did all of the bis/tris weight work but only maybe 1/3 of the cardio. Oh well. At least I did something!

Wendy: I previewed Z-Wow #49. "WOW" is the word for sure. :p I seriously considered doing it this morning but decided not to because I would have to modify quite a bit to protect my hip flexors. But, once i'm fully healed i'm going to tackle that sucker. I look forward to the challenge. Please say a few words at my funeral if I don't survive. :p;) Sorry to hear the weather did not cooperate on Saturday for your party. I went to Keeneland (horse racing) Saturday afternoon and it was way too WARM. Almost got sunburned, lol! Did your back-to-back group sessions go okay last night?

Wiggie: Great job with Lean Legs & Abs. I've only done 1 segment from that one, but enjoyed it. I look forward to giving it a thorough chance soon. I love using my firewalker band. That was my favorite part. :p Have you tried Great Glutes yet?? The pizza presses never end, so be prepared!! How was your weekend?
 
Hey ladies.

Just a fly by with my work out for now...zwow #58. Only had time for 2 out of 3 rounds and that was plenty! Another hard one that I had to do with DOMS! 8-0

BBL! :)
 
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