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??)
Thursday, January 31, 2013
When I see you on Sat I'll show you the snatch stuff
Hiii Em-
I just covered the most important info, but it doesn't hurt to re-iterate: RUGBY THIS WEEKEND!!!!!!!!
Remember what channel your BBC America is on comcast--- we may want to go to a place that isn't filled with former-prop drunk dudes.
Additionally:
I just covered the most important info, but it doesn't hurt to re-iterate: RUGBY THIS WEEKEND!!!!!!!!
Remember what channel your BBC America is on comcast--- we may want to go to a place that isn't filled with former-prop drunk dudes.
Additionally:
That was from my workout today.
1/29
Workout: 20 min to find 5 RM of Back squat:
175 # --> this means my 1 RM should be 200#, but it's not :(
yet
For time:
20 Handstand pushups (scaled on a box)
30 pull-ups
40 KB swings 16kg
45 sit-ups
50 burpees
10: 14
Food:
Toast
Coffee
Trail mix
Turkey Sandwich and carrots sticks
Trail mix
Leftover Chili with leftover ground turkey and Mac and cheese
Some small bit of ice-cream
1/30
Workout:
Basketball with the guys
So sore from KB swings
Food:
Eggs and toast, coffee
coffee
trail mix, coffee
Turkey sandwich, carrot sticks (at like 11)
trail mix, coffee
coffee
Piles of spinach and green beens with bacon (don't judge)
I gotta hydrate more and dehydrate less
1/31
Workout:
"Cindy"
20 min AMRAP:
5 pull-ups
10 push ups
15 air squats
I did 20 rounds 4 pull-ups. I beat the next highest girl on day by 2 whole rounds.
And sacrificed being able to shower without pain for it.
Food:
Avocado on toast
coffee
sausage, egg, and cheese on a role
coffee
trail mix
turkey sandwich, carrot sticks, trail mix
coffee
trail mix
3 eggs scrambled with fancy cheese and salsa on top, 1/4 pound of bacon, 2 pieces of toast
Work has been intense= I inadvertently consume more coffee because I need to take breaks and go directly to the coffee machine by habit
Need to work on that
Tuesday, January 29, 2013
Two is Company
Yay! Hi Annalisa!
Yesterday before you called, I went to Boyles! It was a good day for small improvements :) Some new PRs:
Trap Bar Deadlifts: 155#
Chin-ups: 4-in-a-row! (pretty much all the way down haha)
Cleans: 105#
Yay!
warmup:
roll out, knee resistance band exercises, planks,
leg swings, dyn stretch, skips, etc.
warmup circuit:
3x 6 each leg 1-legged lateral hurdle jumps, stick landing
2x 10 each side wall ball lateral throws with step
2x 5 each leg medicine ball overhead throws with step
lift:
3x 3 cleans (95-100-105)
2x 8 sumo squat curl pressout (8-12 kg)
2x 8 standing in-line chop (20R)
3x 6-8-6 trap bar DL (145, 150, 155#)
3x 4 chin ups (4 real ones!, 1 real + 6 with help, 1 real + 4 with help)
2x 10 leg lowers R-L-R
2x 8 standing 1 arm DB press (20x10 whoops, 22.5, 22.5#)
3x 6 single leg squats (5s, 7.5s, 7.5# DBs)
2x 25sec standing anti-rotation (20R)
conditioning:
8x 30sec on 15 off slideboards
catch my breath, or as Kerri might say, "crawl home with twitchy legs" - status
Food was a heap of pasta with cabbage, mushrooms, home-sprouted bean sprouts, tomatoes, celery.
With baked chicken marinated in spices and soysauce.
A bunch of pickled cucumbers - a Mrs. Hsieh special :)
and Grapefruit
Today my head hurt too much so I came home instead of going to the gym :/ I was so ready to workout too! but trying to be safe about head explosions so no running today!
Yesterday before you called, I went to Boyles! It was a good day for small improvements :) Some new PRs:
Trap Bar Deadlifts: 155#
Chin-ups: 4-in-a-row! (pretty much all the way down haha)
Cleans: 105#
Yay!
warmup:
roll out, knee resistance band exercises, planks,
leg swings, dyn stretch, skips, etc.
warmup circuit:
3x 6 each leg 1-legged lateral hurdle jumps, stick landing
2x 10 each side wall ball lateral throws with step
2x 5 each leg medicine ball overhead throws with step
lift:
3x 3 cleans (95-100-105)
2x 8 sumo squat curl pressout (8-12 kg)
2x 8 standing in-line chop (20R)
3x 6-8-6 trap bar DL (145, 150, 155#)
3x 4 chin ups (4 real ones!, 1 real + 6 with help, 1 real + 4 with help)
2x 10 leg lowers R-L-R
2x 8 standing 1 arm DB press (20x10 whoops, 22.5, 22.5#)
3x 6 single leg squats (5s, 7.5s, 7.5# DBs)
2x 25sec standing anti-rotation (20R)
conditioning:
8x 30sec on 15 off slideboards
catch my breath, or as Kerri might say, "crawl home with twitchy legs" - status
Food was a heap of pasta with cabbage, mushrooms, home-sprouted bean sprouts, tomatoes, celery.
With baked chicken marinated in spices and soysauce.
A bunch of pickled cucumbers - a Mrs. Hsieh special :)
and Grapefruit
Today my head hurt too much so I came home instead of going to the gym :/ I was so ready to workout too! but trying to be safe about head explosions so no running today!
Monday, January 28, 2013
Emhsieh I am here with you
1/25-1/28
I really have to get back on this train. It's so good for helping me make myself eat more and better.
1/25
Workout: 1 RM front squat: 165 # (10# PR woot!!)
But couldn't do the training because the classes were running over and I was there on my lunch break and had a 1:00 meeting :(
Then I coached for 2 hours at night and let me tell you: yelling is a workout
Foods:
toast probably for breakfast
coffee
trail mix
turkey sandwich and carrots
stir-fry with a bajillion green things and ground turkey
1/26
Nada on the workout
Eggs with cheese and mushrooms and toast
coffee
pretzels and humus (only a little left) sugared almonds and turkey sandwich
1/3 blueberry donut
coffee
BOATLOAD OF FOOOD FOR DINNER, including: FATTIEST MAC AND CHEESE EVER, chili, and GreenBeans, and chocolate chip cookies, wine, and a plethora (3) of beer consumed over 2 games of settlers
1/27
1 hour of fun soccer
coffee
Eggs, cheese, toast and avocado
2 sausage and leftover mac and cheese
chili, toast
1/28
Workout:
1 clean as heavy as possible every 30 sec for 7 min
@ 115#
8 min AMRAP:
7 Deadlifts @ 155#
35 double-unders
3 and 19 du
Food:
2 egg tacos
coffee
trailmix guy
turkey sandwich and carrot sticks, coffee
mini-granola bar
2 tacos
mac and cheese for night snack
I really have to get back on this train. It's so good for helping me make myself eat more and better.
1/25
Workout: 1 RM front squat: 165 # (10# PR woot!!)
But couldn't do the training because the classes were running over and I was there on my lunch break and had a 1:00 meeting :(
Then I coached for 2 hours at night and let me tell you: yelling is a workout
Foods:
toast probably for breakfast
coffee
trail mix
turkey sandwich and carrots
stir-fry with a bajillion green things and ground turkey
1/26
Nada on the workout
Eggs with cheese and mushrooms and toast
coffee
pretzels and humus (only a little left) sugared almonds and turkey sandwich
1/3 blueberry donut
coffee
BOATLOAD OF FOOOD FOR DINNER, including: FATTIEST MAC AND CHEESE EVER, chili, and GreenBeans, and chocolate chip cookies, wine, and a plethora (3) of beer consumed over 2 games of settlers
1/27
1 hour of fun soccer
coffee
Eggs, cheese, toast and avocado
2 sausage and leftover mac and cheese
chili, toast
1/28
Workout:
1 clean as heavy as possible every 30 sec for 7 min
@ 115#
8 min AMRAP:
7 Deadlifts @ 155#
35 double-unders
3 and 19 du
Food:
2 egg tacos
coffee
trailmix guy
turkey sandwich and carrot sticks, coffee
mini-granola bar
2 tacos
mac and cheese for night snack
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