And we all gonna die in the blizzard... don't worry--- it's supposed to be over by 1:00PM saturday and our underwear run isn't until 2:30-- we're fine!
02/06/2013
Workout:
Basketball (such a good game, we almost won!!)
Food:
Toast with peanut butter
Coffee
Trail mix
Coffee
Turkey Sandwich, carrots, clementine
Coffee
Trail mix
10 wings with jerk bbq sauce
2 delicious Founders beers- one Stout, one Porter
A few spoonfuls of chunky monkey
02/07/2013
Workout:
20 minutes to work on split jerks--- I'm still really hit or miss on these guys.. not consistent at all
Grace:
30 Clean and Jerks for time @ 95#
4:15 Rx
The fastest time for girls rx before I did it was 5:20-- but the best female athlete (former gymnast) at our gym was in the class with me an finished at 4:00 even... :( Just gotta get stronger.
Food:
Toast with avocado
Earl grey tea
Trail mix
Coffee (with cream)
Turkey Sandwich, better trailmix, clementine, coffee
2 chicken breast (in balsamic, brown sugar, siracha marinade), lots of spinach cooked in sesame oil, salt and pepper
Some more chunky monkey
Friday, February 8, 2013
Wednesday, February 6, 2013
Sorry schmanna! Welcome back C!
I'm sorry I didn't get to see you Annalisa :/ ...at least we're both still in one piece and have no additional broken bones or metal plates.
In short:
Last Wednesday 1/30 Boyles
Last Thursday 1/31 A circuit from the BWRFC archives
Saturday 2/2 pickup bball
Monday 2/4 Boyles
Tuesday 2/5 Bike Sprints
Wednesday 2/6 (today) Boyles
1/30 Boyles lifting portion (don't remember my weights anymore):
3 x 5 snatch
2 x 10 toe touch to squat w med ball
2 x 10 standing lift
--
3 x 6 bench
3 x 6 rear-foot elevated split squat
2 x 20sec lat band stretch
--
3 x 10 TRX row
3 x 8 SLDL
2 x 12 dynamic push pull
--
Sprints suicides: 30-20-10m
1/31
5min jog outside in the cold
Some jumps like frog jumps
--
3 rounds (15:45)
30 air squats
25 kettlebell swings (25# DB)
10 push ups
20 burpees
15 star jumps
--
1 mile <10min (HR 170)
13min abs
2/4 Boyles lift:
3 x 3 cleans (95-100-105)
2 x 12 sumo curl pressout (12kg)
2 x 12 in-line chop
--
3 x 5-5-18 Trap bar deadlift (160, 165, 170) <--170x18 was ridic.
3 x 3 chin ups
3 x 10 leg lowers R-L-R
--
3 x 8 standing 1 arm DB press (22.5DB)
3 x 6 single leg squats (15#)
2 x 30sec standing anti-rotation holds
--
8 x sled pulls (280# x 30m)
--
wanted to see if I can deadlift 240lbs. I can! :)
2/5 Bike sprints
warmup 10min > 100rpm
--
10 on 10 off x 8
15 on 15 off x 8
20 on 20 off x 4
30 on 15 off x 8
--
cooldown
AND as of monday
weight before workouts ~143
weight after workouts ~142
THIS WOULD BE AWESOME if I were still trying to gain weight for rugby!!!! :) hahaha must be all the superbowl food.
In short:
Last Wednesday 1/30 Boyles
Last Thursday 1/31 A circuit from the BWRFC archives
Saturday 2/2 pickup bball
Monday 2/4 Boyles
Tuesday 2/5 Bike Sprints
Wednesday 2/6 (today) Boyles
1/30 Boyles lifting portion (don't remember my weights anymore):
3 x 5 snatch
2 x 10 toe touch to squat w med ball
2 x 10 standing lift
--
3 x 6 bench
3 x 6 rear-foot elevated split squat
2 x 20sec lat band stretch
--
3 x 10 TRX row
3 x 8 SLDL
2 x 12 dynamic push pull
--
Sprints suicides: 30-20-10m
1/31
5min jog outside in the cold
Some jumps like frog jumps
--
3 rounds (15:45)
30 air squats
25 kettlebell swings (25# DB)
10 push ups
20 burpees
15 star jumps
--
1 mile <10min (HR 170)
13min abs
2/4 Boyles lift:
3 x 3 cleans (95-100-105)
2 x 12 sumo curl pressout (12kg)
2 x 12 in-line chop
--
3 x 5-5-18 Trap bar deadlift (160, 165, 170) <--170x18 was ridic.
3 x 3 chin ups
3 x 10 leg lowers R-L-R
--
3 x 8 standing 1 arm DB press (22.5DB)
3 x 6 single leg squats (15#)
2 x 30sec standing anti-rotation holds
--
8 x sled pulls (280# x 30m)
--
wanted to see if I can deadlift 240lbs. I can! :)
2/5 Bike sprints
warmup 10min > 100rpm
--
10 on 10 off x 8
15 on 15 off x 8
20 on 20 off x 4
30 on 15 off x 8
--
cooldown
AND as of monday
weight before workouts ~143
weight after workouts ~142
THIS WOULD BE AWESOME if I were still trying to gain weight for rugby!!!! :) hahaha must be all the superbowl food.
Hi frands,
So the sensation of having a bear sitting on my chest has subsided somewhat, and I'm getting back to it.
On Monday, I went swimming. I can see improvement, because despite my shot lungs, I am swimming farther than I was at the beginning of the month.
On Tuesday, I went to the Mande class at Brown. Before I joined rugby, I danced with the company, so it was good to go back and be in that space. We were doing a very difficult (in both technique and impact) dance, one that gave me hell when I was in the company, but I did pretty well. I was teaching with the TAs and it felt really good. I'll be going back next week.
I'm hoping I get to play basketball this week, if my schedule and body allows.
So the sensation of having a bear sitting on my chest has subsided somewhat, and I'm getting back to it.
On Monday, I went swimming. I can see improvement, because despite my shot lungs, I am swimming farther than I was at the beginning of the month.
On Tuesday, I went to the Mande class at Brown. Before I joined rugby, I danced with the company, so it was good to go back and be in that space. We were doing a very difficult (in both technique and impact) dance, one that gave me hell when I was in the company, but I did pretty well. I was teaching with the TAs and it felt really good. I'll be going back next week.
I'm hoping I get to play basketball this week, if my schedule and body allows.
Tuesday, February 5, 2013
So I didn't get to see you
but this is what I was talking about for improving your snatch.
2/1/2013--
No workout because crazy day and bus to Boston
Food:
Toast
Coffee
Huge chicken sandwich and sweet potato fries with my team at lunch
Subway sandwich for dinner
2/2/2013
2 mile run up a big hill and down
2 mile walk in the woods
Food:
Toast
1 cup oatmeal with raisins
3 eggs of an omelette with mushrooms
Beer while watching rugby
2 small chicken enchiladas with rice and beans
lots of fancy cheese and crackers
delicious lamb stew, salad, bread, and APPLE PIE with ice cream
2/3/2013
Workout:
Shopping with T + parentals at REI
Food:
HUGE brunch t with 2 fried eggs, 2 pieces of toast, sausage pattie, hash browns, and 2 johnny cakes with bananas
Coffee
Bhan mi bbq beef sandwich
Bacon, lettuce and ketchup sandwich, a few mouthfulls of tuna salad
2/4/2013
Workout:
Wendlers:
Highbar Back squat
5 x 40%
5 x 50%
3 x 60 %
---
5 x 65 %
5 x 75 %
5+ x 85 %
Got to 9 at my max out at 85% of 90% of 1RM = 155
200 # Back squat here I come
3 Rounds for time:
Row 20m
15 burpees
10 Hang power cleans @ 95#
11:18
Food:
Olive toast
coffee
sausage egg and cheese
trail mix
turkey sandwich
trail mix
4 tacos with black beans, onions, green peppers, spinach, mushrooms, cheese, and a little bit of salsa
2/5/2013
Workout:
Every :75 for 7 rounds:
High hang snatch, hang snatch (above the knee), full snatch @ 65# -- got a new form issue identified in that I'm bending my knees to early and not loading the hammies correctly-- so went light to sort that out-- with mixed success
Diane:
21-15-9
Deadlift @155#
HSPU
6:54 but scaled the HSPU to be deficit (25#plate) from the box for about 29 of them, then straight from the box
The good news is the deadlift is as easy as bouncing the plates.
Food:
Coffee, 2 eggs in corn tortillas
Coffee
Trail Mix
Chewy Granola bar (these things are pure corn syrup, but they're chillin in my office for the taking and when you're hungry and don't want to spend $$....)
Turkey sandwich, carrots
Clementine
Trail Mix
Sushi and green tea
Popcorn (Saw a screening of Invisible War.. Mai- have you heard of this documentary??)
2/1/2013--
No workout because crazy day and bus to Boston
Food:
Toast
Coffee
Huge chicken sandwich and sweet potato fries with my team at lunch
Subway sandwich for dinner
2/2/2013
2 mile run up a big hill and down
2 mile walk in the woods
Food:
Toast
1 cup oatmeal with raisins
3 eggs of an omelette with mushrooms
Beer while watching rugby
2 small chicken enchiladas with rice and beans
lots of fancy cheese and crackers
delicious lamb stew, salad, bread, and APPLE PIE with ice cream
2/3/2013
Workout:
Shopping with T + parentals at REI
Food:
HUGE brunch t with 2 fried eggs, 2 pieces of toast, sausage pattie, hash browns, and 2 johnny cakes with bananas
Coffee
Bhan mi bbq beef sandwich
Bacon, lettuce and ketchup sandwich, a few mouthfulls of tuna salad
2/4/2013
Workout:
Wendlers:
Highbar Back squat
5 x 40%
5 x 50%
3 x 60 %
---
5 x 65 %
5 x 75 %
5+ x 85 %
Got to 9 at my max out at 85% of 90% of 1RM = 155
200 # Back squat here I come
3 Rounds for time:
Row 20m
15 burpees
10 Hang power cleans @ 95#
11:18
Food:
Olive toast
coffee
sausage egg and cheese
trail mix
turkey sandwich
trail mix
4 tacos with black beans, onions, green peppers, spinach, mushrooms, cheese, and a little bit of salsa
2/5/2013
Workout:
Every :75 for 7 rounds:
High hang snatch, hang snatch (above the knee), full snatch @ 65# -- got a new form issue identified in that I'm bending my knees to early and not loading the hammies correctly-- so went light to sort that out-- with mixed success
Diane:
21-15-9
Deadlift @155#
HSPU
6:54 but scaled the HSPU to be deficit (25#plate) from the box for about 29 of them, then straight from the box
The good news is the deadlift is as easy as bouncing the plates.
Food:
Coffee, 2 eggs in corn tortillas
Coffee
Trail Mix
Chewy Granola bar (these things are pure corn syrup, but they're chillin in my office for the taking and when you're hungry and don't want to spend $$....)
Turkey sandwich, carrots
Clementine
Trail Mix
Sushi and green tea
Popcorn (Saw a screening of Invisible War.. Mai- have you heard of this documentary??)
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