Friday, Funday

1/11/13
NOMS

1. Rice cake w/pb and j, coffee
2. sun chips to snack on, some diet coke
3. teriyaki fried rice
4. pepper tofu w/bell peppers on salad
5. some animal crackers and almonds
6. 2 ciders, 3 coronas and game night at Lorena's, lol

 Lots of work today, lots of play.

 1/12/2012
Benefit concert tonight for The Institute
more play
in the meanwhile,
a million things to do for work before Monday.
UH MILLION.
GED class starts up Monday.
Stressed.

Deadlift Day

1/11/2013

Work from home friday meant I had plenty of time to mentally prep for this and it was a success!!! PR by 15 pounds!!!!!!!

The workout:

20 min to establish a 1RM Deadlift:
265# Wooo the next milestone is 2x body weight so ~284 Maybe by the end of feb?!?

4 rounds for total working time:
8 hang squat clean to thruster 95#
12 burpees over bar
16 kettlebell swings 16kg

1:1 work to rest ratio ie, however long it took you to do the round, rest that long and then start your second round, only count the working time for your time on the workout

11:31 Rx

Food:
We had no bread in the house and who wants to eat eggs without bread, so I didn't get bfast until around 11:30 when I had time to run out and buy some:
Bfast: Coffee
2nd Bfast: 3 fried eggs, 2 pieces of toast, 3 pieces of bacon, 1/3 of an avacado
Lunch: 3 handfuls of cashews
Coffee (w/Katie East!)
Dinner: Portabella mushroom stuffed with spinach and cheese on top of a massive pile of pasta and veggie spaghetti sauce, 1 bottle left hand nitro stout
Dessert: A few spoonfuls chocolate fudge-brownie ice cream


And now its the freakin weekend, time to go be fools in the park.

bustin'

out of my shirts, pants, all clothes. I've been living in leggings because no 

• denim
• chinos
• cords

fit. To piggy back off EmHsieh's comment, I quickly hopped on the scale post workout and was 138lbs soaking wet (in sweat, dur). First time I've been under 140 in years. Under 140 and pop, lock, and dropping buttons. Unclear what I'll do once I start work next week. TG startups have no dress code #win

WORKOUT
21 18 15 12 9 of:

Sumo Deadlift High Pull, 65#
Ring Row
Kettlebell Swing, 35#

finished in a slow 18min. don't judge

FÜD
B: 2 eggs omelette avec chorizo, zuchinni, garlic, and thai sweet chili sauce
L: wasabi seared tuna steak with grilled zuchinni, (plus 1 bloody mary)
une black coffee
D: Stinkin Rose bowl (-) sour cream, (+) plantains, (plus 1 sangria)

I'm off this weekend! Off to chaperone the kinder at Byd's/Serevi 7s camp.
P

Rest Day

1/10/2013

Yesterday was an R&R day in the best way.

No workout.  No busy-ness after work. Just good old thinkin' time and good old stretching time.

Foods = Same as everyday this week, but I'll list 'em:
1.25 pieces toast with butta and avacado
Coffee, 2 handfuls of almonds
Trail mix packet, tea
1 Turkey sandwich, 1 cup left over fresh fruits
Trail mix packet #2
Trail mix packet #3
Tuna salad sandwich, left over tuna salad (one can's worth total), 1/2 glass Black IPA, 1 bottle left hand Nitro Stout (sooo delicious)
5 assorted hershey's mini bars
1/2 turkey sandwich

I don't know if you guys are journalers, but: www.penzu.com -- the set-up is hokey, but I like it. And reflective writing is good for the soul.

All rugby talk, no time for rugby walk

1/9/2013

NOMS

1. Total Raisin Bran Cereal
2. Burrito bowl (left overs from fajita makings)
3. Samples at whole foods (YUM ON THAT BOUGIE)
4. Teriyaki fried rice and pepper tofu sauteed w/ orange and green peppers
5. some bites of nonfat strawberry frozen yogurt

No workout :(- had meeting with ruggers after making dinner after work.

Had to prep for meeting with Provost of Diversity- Cariago-Lo.

1/10/2013

Had a meeting with Cariago-lo (Sydney, Saudi, Lucy, Lorena, and I) about diversity and athletics at Brown

1. Less then a handful of granola and Total Raisin Bran cereal and a cup of coffee
2. Teriyaki fried rice w/ chicken
3. Almond joy bar (Lorena thought I needed a treat, lol. Temptress.)
4. Chicken soup: Yesterday, I boiled a whole chicken in chicken broth, onions, ginger, basil leaves, some sugar, fish sauce, and pepper. It's like bastardized version of Pho. Sydney's sick, so Vietnamese chicken soup to the rescue.

Workout w/ Meeshie

1. 40 min hill interval bike
2. straight leg deadlift 3x10 95lb (start small)
3. GHS 3x10 w/ 25lb
4. overhead press 3x10 bar
5. 3 rounds, 10 reps, 10 ab exercises ( leg lifts, toe touches, knee to chest, bicycle, left, right, straight crunches, push ups)

owie hams

AND EMHSIEH!

You have GREAT IDEAS!

Notice that I've broadened the width of the blog, lol.

But I'm not very blog fancy.

Slowly but surely.

I really like the goal and gift idea too.

It sounds a lot like indiegogo, lol.

Let's talk more about it EM!

WELCOME TO THE FELLOWSHIP (AKA ALUMFITNESSFUNBOAT)

:)

no socks, no service

but TG I had socks, so service was ON like KONG

I was ill prepared in PVD today (no sneaks) but I donned the socks I had on hand (see below) and banged out a quick mini-(not)Murph in the 15 minutes I had before my shower, meetings, Boston.

WORKOUT (12 minutes)
50 pushups
100 situps
150 squats

FÜD (thus far)
2 eggs hardboiled
... more to come


lurve,
P

Being ridiculous in NY

Dear All Friends,

This year for Valentine's Day some of the (B)older Bears are going to be participating in the Cupid's Undie Run to raise money for the Children's Tumor Foundation. What better way to celebrate then to spend the day with people I love and spread that love around (and clearly any excuse to run around NYC in red underwear and sparkles is too good to pass up). Any support you could give to any of us would be greatly appreciated! Even if you can't donate please pass the word along. 

As a thank you'll get a picture of us at the finish line! 

Click HERE to donate. 

Additionally, if you are close by, you should consider joining the team and coming. We have places for you to sleep.

What Bux said

Slacker!

Regarding posting. Here are my actual workouts:

Monday: concussion headaches at the gym, lots of rolling out and resisting urges to workout before finally giving in to sitting this day out
Tuesday: 3 miles
Wednesday: Boyles

Specifically:
Roll out + resistance band stretches + dyn warmup

3x10 45degree lateral bounds w stuck landing
2x10 med ball overhead, snap hips and throw to ground

3x5 DB snatch (35#)
2x8 med ball toe-touch-to-squat (10#)
2x8 in-line life in lunge position (12R) who knows what 12"Resistance" means

3x8-7-6 Bench (95#)
3x8 RFE split squat  (60#)
3x20sec lat band stretch R-L-R

3x8 TRX row
3x8 SLDL (25#)
3x10 standing push-pull (14R)

7x 20pushes on a slide board + 30sec rest

Listen to LOTR on tape while driving home.

Joining the fellowship!

Hi everyone!

After some encouragement from Mai to (publicly) track/share my workouts... here I am!! Sorry I've been lazy/too busy to post until now.

Here's where I am in my 2013 workout adventures!

• Reached life goal of 141lbs -- officially overweight (BMI >25)!! with the help of New Years. But maintained it for a week of workouts!
• Working out at Boyles M/W nights since November with Beantowners on a sweet deal 
• Running/xfit T/TH/F, resting weekends

Seems to be a big xfit trend with friends on this blog haha. Here are some of my life fitness-related goals:

• 10 chinups in a row
• 60 pushups in a minute
• 3x10 Bench 100 lbs
• Do wway more xfit and distance running because my rugby playing days are over and I need to shed my strong desires of bulking up and having speed.
• BECOME AN INTERNATIONAL RUGBY REF AND GO TO THE OLYMPICS!!! 

Which brings me to THIS! which made me go omgomgomg i wanna do that!!! NZ=rugby+lotr=soooooooAwesome!

More thoughts:

• why is this blog body so skinny?
• I finally finished the 1st stage of a huge work project after months of crazy hr days and it felt like I just finished finals, or my last orgo lab. In my dazed state I decided to run 3 miles and did it under 30min woo! I think it's the first time I've run more than 1mi without stopping since that time ploeg made me run 6 pre-concussion, yay!
• I was thinking of motivation for reaching fitness goals and about how I'd reward myself if I reached on. Then I thought, maybe reward myself with trips to see friends in far places? But nahh who has that money? so INSTEAD, what if... picture a table w goals in 1 column, and names of friends in the other column. These are friends who'd volunteer to write a sweet congrats letter or send a congrats care package if you reach the goal? it's easy and cheap and I love my friends! this also made me think of integrating this to the alum connection site that's in the works (read: in thought planning stages) and how we can organize alum around this or integrate the blog into that community once it exists. Anyways I'm rambling. work madness has set in...

In conclusion:

I'm here! And I'm boiling/xfit/running hopefully 5days/week or 3on-1off. And my mom cooks awesome food tg.

chewed-up

1/09/2013

Workout:

Every :45 on the :45  for 8:
1 Power clean
1 Hang squat clean
1 Split Jerk
@105#

Every :30 on the :30 for 8
1 Power Snatch
1 Hang squat snatch
@75#

Then:
10 min AMRAP:
KB snatches @ 16kg (rx)

163

My right hand got torn in the last 20 sec all up near the thumb too. no fun showering

Then some basketball with a bunch of guys from a developmental disabilities program at the Y in the evening

Food:

1 toast with butter and avacado
Coffee, 2 handfuls of almonds
1/2 croissant and 1/2 cup of fresh fruit (melons and berries)
1 small packet trail mix
Ham and Cheese Sandwich
Another trail mix guy
2 eggs, 1 sausage and toast for dins, and some flat oatmeal stout

lovely workout

01/08/13

I am very lucky to have found myself in the position I am in where I pay $0 for access to the awesome space of my gym. Anthony, the guy who runs the gym, is a "fitness industry"-limited-world-view dude to boot, but he works really hard, is open-minded, and is always looking for things to improve. I have a mountain of respect for him and feel honored that he values my contribution to the box enough to give me the opportunities he has.

I coached with him during the 5:30, then did the 6:15 myself:

Workout:

Couplet of Benchpress, strict weighted pull-ups:
8 @ 70%, 5 @ 75%, 5 @ 75%, 3 @ 80%, 3 @ 80%

70%= 75#/unweighted, 75%=85#/15lb weighted, 80%=95#/15lb weighted

FT:
30 Wallballs 14#
9 chest to bar, palms to you pullups
9 HR pushups
50 split jumping squats alternating legs
20 Wallballs 14#
7 ctb, palms to you pullups
7 HR pushups
40 split jumping squats alternating legs
10 Wallballs 14#
5 ctb, palms to you pullups
5 hr pushups
30 split jumping squats alternating legs

8:54

And then after all of those pull ups, I almost got a muscle up.


Food:
1 piece toast with jam
2 handfuls almonds, coffee
1 small packet of tropical fruit trail mix, coffee
1 ham sandwich, 1 bag carrot sticks
Another trail mix guy, tea
Some Italian pasta with lots of ground beef in the sauce, sausage and a couple pork ribs on the side (dinner out with jen and her mom= who knows what I'm eating based on the name, but it tastes delicious and makes my muscles happy)

Needless to say, my butt is sore

Workache

1/8
NOMS

1. Special K w/  half banana
2. burrito bowl
3. apple, handful of granola
4. pulled pork mini sandwich, with some cole slaw, and two pieces of cali sushi (lady at work had free food- and I was like, ok, lol nom)
5. half an apple
6. Half a large Nam Yaa at Angkhor

Left work early yesterday with a major migraine.

And Sydney's dying of something she picked up from visiting her elderly grandparents.

That said,

we did not feel like cooking or doing anything.

So we ordered the medicine soup at Angkhor.

And it was worth it.

lol

Also

my calves are still on fire from that knee crap.

lol

this girl (READ: shoulders) is on fire

Sniper shot by CFNB. I'm hidden in the monotony #win

WORKOUT
Tabata Day! (20s on, 10s off x 8)

Landmine
Landmine Single arm press
Slam
Lumberjack squat
Landmine 1 arm snatch

FÜD
BF: black bean, chorizo hash with 2 OEasy eggs because that makes it breakfast
L: Stinkin' Rose burrito bowl, (-) sour cream, (+) plantains
D: popcorn and Django

well rested, but sluggish

1/7/2013

Finally felt non-zombie-like at work yesterday.

Well rested and I got to play my favorite game: "Lets talk org structure and being more effective"

Workout: 

EMOM for 5: 3 snatch first pulls @ 105#

EMOM for 5: 3 Pendlay Row @ 95, 105, 110, 115, 115#

EMOM for 5: 3 Split press @ 75#

Then:

Row 1000 m for time: 3:58 (about +5 of my goal :( )

Directly followed by:

30 UB two arm touch GHD sit-ups

Food:

Bfast:1 piece toast with jam, 1 glass OJ

Office Bfast: Coffee, 1 handful of almonds and 2 chocolate covered espresso beans

Snack: 1 small packet trail mix  of the dried tropical fruit variety (office-supplied munchies)

Snack 2: Small plate of fresh melons and berries (holler left-overs from important meetings)

Lunch: 1 Ham sandwich, 1 carrot carrotsticks

Snack 3: 1 awfully chemical-based bag of baked lays (office-supplied munchies, of the non-grandma variety)

Dinner: 2.5 rolls of sushi (of the easing the suffering of doing laundry tradition)

Lots of wallballs in the workout today... trying to pump myself up

No cookies...? D:

I'm feeling a bit hormonal
that tide should be coming soon.
That said-
I got mad munchies, but nothing particularly devilish and yummy to eat.
D:
It's hard being healthy when you're a lady with needs
hormonal, binge, food needs.
Balls.

Here's what today looked like:

NOMS:

1. Coffee,  Special K cereal and Skim Milk, banana
2. Munched on carrots, granola and an apple at work
3. Soy chorizo burrito for lunchietimes
4. snacked on half a rosemary lemon baked chicken breast before working out (w/sriracha plum sauce to dip)
5. FAJITAS: Chicken breasts, red, green, yellow peppers, brown rice, beans, light sour cream, salsa, half avocado, wrapped up in a wheat tortilla. I had two... ( But I saved the rest and the other half of the avocado for lunch this week! BURRITO BOWL WOOOO)
6. ALAS NO COOKIES... :( So I had cottage cheese and some Special K...and a hard boiled egg. Nothing further from cookies than this. But am satisfied. I jus has a SAHWEEETOOOTH

WORKOUT: WITH MEESHIE
Did a warm up on bike for half an hour with Hill intervals.
Did the knee workouts Schmanna suggested earlier cause my knees is hurting from basketball Saturday :(.

5 minute sitting squat (Meesh: "I hate this. Annalisa would do this.)-> rough equivalent of verbatim, lol. In a Schlooey voice of course.

3x10 single calf raises with 15 lbs each leg on a box
3x10 single leg jumps each leg
3x10 single leg squats on a box

3x10 Arm circuit
bench
seated rows
tricep pull downs
lat pull downs
shoulder press
shoulder shrugs

Schloo taught me some more knee rehab stuff so that'll be fun..jumps and shit. Blegh. But gotta do it.

It was a nice day.
:)

RIPPED

..my hands that is. 

and the smallest rips at that :) nbd



WORK OUT
I pulled my back last week with kettle bell swangs so today was my first off relaxers and on my feetles. Yes, I felt my days off. Yes, I wanted to vom.

20 min AMRAP (which meant I did 7x)
5 thrusts, 65# 
10 deadlifts, 65#
15 knees to elbs
25 double-unders

FÜD
Momma's fried rice with chicken, zucchini + 2 OEasy eggs because that makes it breakfast
Acorn Squash Paleo (plus cheese) Lasagna
4 clementines
3 Lindt's truffles

Epic

Had an epic poop tahday.
Lolz.
Cleaned out the whole system, feelin fresh eatin right!



NOMS:

1. Cottage cheese, granola topping, 1.5 scrambled eggs( Ratio of egg whites to yolks 1.5:1), Half honey crisp apple, non-homogenized peanut butter (via farmer's market), half banana
2. coffee, coffee, coffee (BLACK)
3. left over turkey, mushroom, ragu, no spaghetti.
4. orange juice, granola
5. leftover turkey, mushroom, ragu-w/spaghetti (made a lot friends, lol)
6. nonfat strawberry frozen yogurt
7. Avocado w/ salt and pepper

WORKOUT
didn't.
had a feeling funk so just watched a variety of tv via netflix, aziz ansazi, margaret cho, futurama, a documentary.
These things happen.

Weekends=relaxationsocialization

Hi all: after my winter break which included 7 unique destinations (some of which were travelled to more than once) in 10 days, (which included 3 worked days in NY) this kid was good for nothing but fun these two days

1/5/2013

Shoulders immobile from passing out so hard on them/ so many burpees in so few days

Workout:
Running around in the park throwing the football with Thal and a few other friends

Food:
Breakfast:
1/3 of an 8 egg spinach, mushroom and onion omelette, coffee (had a friend crash on the futon)
Farmers market snack:
1/2 coffee
Lunch:
1/2 everything bagel with jalapeño lox cream cheese
1/2 mushroom knish
Fun:
1/4 growler port Jeff oatmeal stout
1/4 growler Kentucky bourbon ale
3-4 pieces pickled celery/pickles
Dinner:
2-3 pieces homemade pizza
1/6 pastrami sub
Massive amounts of brownie
1/2 pint oatmeal stout
Fun#2:
3/4 pint josie wood's ale

1/6/2013

It was soooooo warm out today. I hope you all got some lovely sunshine on your faces.

Workout:
More running around with the football, walking 3+ miles around prospect park, other things

Breakfast:
1/2 an orange
1 piece of toast with lingonberry jam
Coffee
Snack:
Tangerine
Lunch:
2 fried eggs with bacon on a croissant, 1/2 a donut, coffee
Snack:
Brownie, handful of peanut m&m's
Dinner:
2 black bean, sweet potato and sausage tacos with cheese and salsa, 1/2 pint oatmeal stout

Sunday Funday!

Hi friendsies!
I forgotz that the OMAC (read: the Nellie) closes early schmerly on Sundays during break, so today at 5 I hustled my little buns over to do a quickity quick lil cross fit friend before they close at 6.
I ran into my buddy Lorin and we squatted
I did
3 x 10 @ 145#
then Lorin had to peace, so my roomie and I benched
3 x 10

then a small crossfit: (15 squat, 12 kettlebell swings, 9 tuck jumps, 6 burpies) x 7

and some small abs.

Wasn't the proudest of my Crossfit performance, but I will keep working on it. It was hard to do all by my lonesomeeeeee. :(

In other news, tomorrow is my first day in Spanish 3rd grade!!

Wish me luck. I shall be available to get buff anytime after 4 if anyone would like to join me. 

I miss you all!

Love,

Ploeg

Slacker

but only regarding posting, not exercising!

Friday: 

Cross-fit with friendie Sarah who is more in-shape than I am --> 
        15 squats

        12 sit-ups

        9 tuck jumps

        6 burpies

        3 tricep dips

x7

        and then basketball court sprints (can't remember how many we did but it made me nauseated)
       
Foodz:
- delicious Greek yogurt, 2 scrambled eggs
- cauliflower, peas, clam chowder
- craisins and almonds
- spicy tofu with green beens, lemon chicken, peas
- handful of sour patch kids (can't say no...)

Saturday: 

7.5 mile run with le puppy (both of us exhausted afterward)

Food: 
- cashews and raisins
- scrambled eggs and black beans
- trail mix and yogurt
- cheeseburger (no bun), carrots and hummus