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.

A lovely day + time machine treat at the end

Happy 2/14!

I am tempted to make my own emhsieh's vday wod consisting of arithmetic-variations of 2/14 exercises. A 2x14 circuit perhaps? Or 2 miles in < 14 minutes? :P etc.

A weekend wrap-up: blizzard. rugby. food.

I kept thinking while shoveling about how I would blog about it
"AMRAP shovel right-arm dominant 30sec on 30 off"
"EMOM toss ~15# snow as far as possible"
"3 rounds: 20 left-arm dominant scoops, 20 right-arm dominant scoops, rest 1min"
"squat shovel, single leg shovel, deadlift shovel, snow thrusters..."
you get the idea :)

2/13 workout: Boyles
roll, knee exercises, dynamic warmup + calisthenics
quick circuit:
3 x 5 2-legged hurdles, double hop in between and stick last landing
2 x 5 each leg wall ball on the ground, staggered stance, explode out w hips and arms

lift:
3x5 snatches (55) form!!!
2x10 toe-touch-to squat (12# ball)
2x12 in-line lift (15-18R)

3 x 5-6-5 bench (100#) WOOOOOO! almost to my life goal of 3x8x100!!!
3 x 5-5-7 RFE split squats (70, 80, 80)
2 x 30sec R-L-R TRX arm stretch

3x12 TRX rows
3x8 DB SLDL (22.5)
2x30sec standing anti-rotation holds (16-16.5R))

Sled pulling. 15m up, 15m back x 4 (180 x 3, 225 x 1)

I did it I posted!! Sorry I haven't kept track of food. I will say, my mom made delicious tilapia the other day. mmmm

In addition, I always think of "Song for the Sues" that wePloi wrote for Suno and Sudo on valentine's day 2009.

No privac-ay
This Valentine's Day
If you lose your jobs
You know that Brown's a blast
She can coach the fowards 
And you can coach the backs
...
We don't hate 
Don't have to play it straight
Our head coach is the gayest of the gays
...
We don't hate 
Don't have to play it straight
Annalisa is the gayest of the gays

because I don't want to do work right now

2/12/2013

Workout:
5x 3 position snatch at 75#  My form is still not good for the pull from the floor. Must drill it.

Row 2k

8:05

Let me say that was hard. I did not stand for a long time after.  So sad I didn't get sub 8:00.


Food:
Toast with peanutbutter
Coffee
Trailmix
Coffee
Trailmix
Leftover blackbeans and spinach
Delicious currry chickpeas, rice, 1 chicken sausage, and a little bit of roasted broccoli
1 small piece of ridiculous rum cake

2/13/2013

Workout:
Basketball

Food:

2 eggs and toast for bfast
coffee
banana
turkey sandwich, carrots, coffee
trail mix
TBD for dinner, probably left over chickpeas and more chicken sausage