O hey there!

Chuggin' along.

I've still got this nasty chest cold thing, but I'm not letting it hold me back, if i can help it.

Last Thursday and today, I went to dance class. We're doing a dance called Kote-ba, which involves a lot of jumping and being light on the feet, as well as squatting and being low to the ground, so it's a really great workout. I'll be going back on Thurs.

I had to be re-evaluated at PT because I was AWOL for like 2 months because I'm so freaking tired of being in therapy. He says I'm doing really well though, and I only have to come once/week now. Thank goodness.

Over the weekend, I went swimming with my boifrand because he's learning how to swim and has to practice outside of class. This weekend, we're gonna swim and go to the gym, because he wants to learn how to lift and stuff.

ALSO, I'm sooperjuiced because he might play rugby in the fall. I'm so fuckin excited. He'd be a perfect hooker, with his lil stocky self. He has a number of friends on the team at Smith (including Meesh's cousin who thinks she's the coolest person ever) and they're all really encouraging him to join the team.

So yeah, good things all around :D

Sprint to the finish!

It's the second to last week at Boyles! I'm really gonna miss it, but probably won't sign up again because it's expensive (although way cheaper than xfit gyms) and hard to fit in the schedule.

Monday 3/4
(the only day of the year that is a command. "March Forth!" - said the researcher testing my brain for 8 hrs yesterday)

warmup:

10 min rolling + resistance band knee exercises

leg swings + lunges + sldl stretches 

dynamic warm up & calisthenics 

warmup circuit:

3 x 6 each single leg lateral hurdle jumps, stick the landing

2 x 5 each leg wall ball side throws with lateral jump back

2 x 5 each leg med ball overhead throws with step

lift:

3 x 3 cleans (100, 105, 110#)

2 x 10 dynamic in-line chop (30-32 R)

2 x 10 abs rolling on ball

-

3 x 6-10-6 trap bar deadlift (185x6, 185x10, 190x6)

3 x 4 pull-ups (3+1wHelp, 3+2wHelp, 1+1+1+1)

-

3 x 10-10-21 pushups

3 x 6 single leg squats (15#)

2 x 10 cable overhead pressout (18.5-19R)

conditioning:

slideboards: 30sec on, 15sec off

dinner and lunch today: love my mom!

Black bean cha sau pork, chinese cabbage w bokchoy w carrots, taro w  soybeans corn celery and five-spice tofu,  pickled da-tou-cai, avocado, oranges, mixed rice w sweet potatoes. I'm spoiled.

Kilimanjaro inspired

Monday 2/25 - Boyles
Tuesday 2/26 - ridiculous biking
Wednesday 2/27 - Boyles

I'm kind of sad that Boyles is ending in 2 weeks - I've never made so much strength improvement in just a few months! But at least I will get home before 9 on Mondays and Wednesdays! Considering signing up for the spring session though haha... I don't want to believe that this is the strongest I'll ever be in my life!

2/25
warmup, dynamic stretching, jumps, calisthenics, skips, etc. + some circuit w hurdles & wall balls
-
3x5 cleans 100#
3x8 dynamic in-line chop
2x8 ab roller
-
3x8 trap bar DL 185#
3x5 pull-ups (2-1-1 without help, the rest in the set w smallest resistance band)
-
3x8 DB shoulder press (i forget weight)
3x6 single leg squats (15#)
2x12 cables press to overhead

2/26
Today all the cardio was taken so I decided to warmup on the bike. Then my coworker Joe who was next to me said "why don't you do Hill Plus? Mine had a Kilimanjaro option" so I thought sure why not? I'll try it. Since my abs were ridiculously strained and in pain from doing the ab roller incorrectly, I decided I'd continue to bike after a 10min warmup. Then I told a guy I'd bike 10 miles so that was that - I had to do it. Maintaining over 100 rpm.

Luckily I only realized 18 minutes in that I was deceived  It was NOT a "hill workout" - it was 60 sec intervals of low and super high resistance!! GAHHH.

I thought if I biked faster during the hard section it would be over sooner. I was wrong.
No matter how much harder I biked it was still 60sec long. silly Emhsieh.

I have never been so sweaty in my life except when I truly did high intensity interval biking that one other time at the OMAC. So I did that for 40minutes (passed 10miles around 30).

Pics below.

2/27

warmup, dynamic stretching, jumps, calisthenics, skips, etc. + some circuit w hurdles & medicine + wall balls
-
3x5 snatches 45-50-55 (i lied in that comment on your post, I've only snatched 55lbs woops)
2x8 single leg step in-line cable lift (1 leg on a tall step, lift cable while exploding off that leg in 1 motion)
2x8 spiderman shoulder stretch guy
-
3x12 bench WITH CHAINS (so cool!!! so many fun toys at this gym!) 30# chains + 2.5s each side
3x8-10-8 RFE split squat 70-70-80#
-
3x8 TRX row
3xTurf (120m?) farmers carry 60-70-70#
3x8 DB lateral lunge 30-35-35#
-
slideboards 30sec on 15sec off
collapse

Back to Tuesday 2/26
Some stats: 10+ miles > 100rpm
HR 186
Last mile 2:43
sooooo sweaty (one of those times where i MUST wipe the equipment afterwards)
Ridiculous wedgie at the end.

So after that accidental ridiculous my quads are still sore from 2 days ago bike workout, of course took some pictures of how sweaty I was

water sprouting from my forearm

Back sweat. Meta! you can see
 me taking a pic of me taking a pic of me taking a pic of........
 sweating through my shorts

...and naturally it progressed once again to a flexing photo...

but I did that thing where you split it up into panels so it
doesn't look as weird and self absorbed as 1 whole pic
 of me standing and flexing in the mirror hahahah

Must survive until springtime

Emhsieh- I love your "casual friday afternoon workout."  Why is it that all I want to do on a friday afternoon is workout?

Wed 2/20

Wendlers Wave 2 Press:

Worked off of 100#s:

3+@90% = 90#s... Did 5! (woot shoulders!!!)

Workout:

3 RfT:
9 muscle-ups
7 snatches @ 85% of 1rm (90 #s)

Sub for 9 muscle-ups: 27 pullups and 27 ringdips

20 min time cap - got to 13 ring dips and 7 pullups on the 3rd round... was snatching 20 #s more than anyone else in the class because they were being pansies. Also have to get a muscle-up soon.

Didn't get to do basketball though, because I was running late and missed the window to get into the Y with the group. :(!!!!!

Food:
Leftover curry for lunch
Massive Ham and cheese omelet with toast for dinner

Thursday 2/21

Every 30 on the 30 for 5 rounds: 2 tall cleans @ 55#
Every 30 on the 30 for 5 rounds: 2 tall cleasns @ 45#

Workout:

30 KBS 24kg
30 Wallballs 14#
30 chest 2 bar pull-ups
20 KBS 24kg
20 Wallballs 14 #
20 chest 2 bars pull-ups

13:04<-- this workout destroyed me, I have not been that tanked in a while. Legit had to lie on the floor for a few minutes while the room spun

Food:
Ham sandwich for lunch
Steamed broccoli and 3 turkey sausages for dinner

2/22

Wendlers Wave 3 Back Squat

Working off of 170# 1RM backsquat, because I didn't look it up... :( I think it's higher.
1+@95% = 145# = 9 --> 200# backsquat here I come!!

Workout:

12 min AMRAP:
10 box jumps 24 inches
8 burpees
6 Chest to bar pullups
4 toes to bar
2 Deadlifts @ 225#s

Did 4 rounds + 4 pull-ups = Beat the girl at the gym who went to regionals last year by a whole round+ !!

Food:
Delicious thai duck soup for lunch with my buddy Scott
1/2 ham sandwich and 5 blackbean and veggie tacos for dinner

2/23

Coached at the gym from 9:30am-3pm.  Spent about 45 min from 11:00-12:00 doing handstand skill work... getting to the place where I can get 6-7 steps of a walk forward in and 6-7 steps of a walk backwards, sometimes at the same time, usually not

Food:
2 eggs and 2 toast
no lunch (whoops)
Cashews + pear + banana + almond hershey's kisses
Sweet potatoes and bacon for dinner
Ginger-pear pie and more almond hershey's kisses

A new love for...

Sprint Biking!

I used to reeeeeally dislike sprint biking, to the point of "I'd rather doing 10 X-drills and 10 death flops!!" level of aversion. But now that I think about it, maybe it's because I only ever sprint biked when I was injured.

Now that I'll probably never feel that kind of rugby pain ever again or be plagued with minor/major injuries and bruises all the time, sprint biking isn't so bad! A casual Friday afternoon made-up-on-the-spot workout:

I'm gonna name it the "Arwen"

Stationary bicycling:
10min casual warmup
8 x 10 sec on 10 sec off
8 x 20 sec on 20 sec off
8 x 30 sec on 30 sec off
HR ~ 174
5min casual cooldown

Core:
10 minute abs + 10 good push ups before each round:
     10 push ups, 60 sec front plank
     10 push ups, 60 sec sit ups
     10 push ups, 60 sec side crunches
     10 push ups, 60 sec side crunches
     10 push ups, 60 sec scissors
     10 push ups, 60 sec bicycles
     10 push ups, 60 sec side plank
     10 push ups, 60 sec side plank
     10 push ups, 60 sec russian twist w med ball
     10 push ups, 60 sec leg lifts

Home:
Chin-up every time I pass through bathroom doorway

public school vacation week!!!

Hi Annalisa, sorry I haven't posted recently. You're not alone on here! I still checked the blog every day. I wonder if there are other friends out there who check and don't post like I've been doing... if you're out there just holler!

Girls gotta play!
.
.
.

SO, the reason I haven't posted is because I haven't worked out in a week. :O :O :O :O

One. Week. !!!!!
How can you even be sure that I'm the real EmHsieh?? :O

(Well, technically, since last Friday. Last Thursday I ran 3 miles and yesterday I went to the gym. But 2 << 5+. Feels like 0! the limit as 2 approaches much much less than 5+ is zero.) I hope I've stressed the amount of non-workouts I've done in the past week. It's shocking. and a welcome rest.

And I feel pretty much no guilt at all because
1. The gym I go to is closed this week because of February Vacation for public schools (hence the title of the post)
2. It's my dad's last week in this country and we've been hanging out w family
3. It's cold when it snows.
4. I don't play rugby anymore
5. I installed a pull-up bar in my bathroom doorframe and the price to pass is 1 chinup. super effective. It's like the bar is say "YOU. SHALL NOT. PASS. Unless you do a chin up"

Now for yesterday's workout: (1 mile, 3 super sets of 3 things, 13min abs)
3x5-4-2 cleans (105# )
3x10 toe-touch-to-squat (12.5#)
3x8 cables in-line chop (60#) <-- I know what "20R" is roughly now because the office gym has real poundage weights!

3x6 deadlifts w bar (175#) <-- my form is not so good without a trapbar.
3x3 chinups <--WOOO improvement! life best!
2x8 R-L-R leg lowers w resistance band

3x8 standing 1 arm DB press (25#)
3x6 single leg squat (16#)
2x30sec standing anti-rotation cable hold (40#) <-- real weight! instead of the other gym's "R" units.

"Sam Annalisa, I'm glad you're with me."
-Frodo Emhsieh

Bahahahah! Emhsieh your memory is amazing

I had forgotten all about that song.

Incredible!  Our friends are geniuses.

HAPPY BELATED VALENTINES DAY EMHSIEH!!!

2/14
1 RM clean and jerk - went to 125#, not sure at all the PR I'm chasing there... I should stop being lazy and look it up

"Jackie"
for Time:
Row 1000m
50 Thrusters @35#
30 Pullups

7:47 - I killed it

Food:
normal + cheap chinese for dinner x 2- one before drinking with thal's soccer friends and one after

2/15

Wendlers Bench Press wave two
w/ 3+ @ 90#s-- did 15--> which confirms my belief that my bench press 1 RM is artificially low because my form sucks

12 min AMRAP:
20 KB overhead lunges Rt arm
15 pullups
20 KB overhead lunges left arm
15 toes2bar

2 + 47--> beat the next highest girl by 23--- but I did it on my lunch break, so someone in the evening could've beat it

2/16

Ran around in my underwear for .02 sec
Tested my old-lady self in the day-drinking category

Food: Beirkraft for dinner!!!!

2/17

Recovery
Dim-sum and Adria's chinese new year feast!!!

2/18

Exercised the brain
Thalia made curry with coconut milk for dinner and I make delicious brick cookies!!!

2/19

Went to the gym to do shoulder work this morning because it was angry from all the flexing I did during the underwear run

Now my head feels like it will explode, so no real gym today.

I had leftover curry for lunch and will probably have that, chickpeas and ice cream for dinner.

Annalisa out.