15 goblet squats
15 ring rows
15 burpees
5 rounds: FAST
Huh. Something brand new added onto burpees. And he puts FAST on there? I think not.
Goblet squats: hold a kettlebell at chest level and do a squat. Not as easy as it sounds, trust me. The smallest kettlebell we have is 53 pounds. I did the first two rounds with the kb and then switched to a 40 pound dumbbell, thinking it would be easier/lighter. The kb is MUCH easier to hold than the db is during those squats. Next time, I'll just suck it up and do the kb :P
Burpees slow me down. They always have and I have a feeling they always will.
Saturday, May 26, 2012
Thursday, May 24, 2012
Tuesday May 22 - Day 295
20 minutes AMRAP
10 calories on bike
12 box jumps
15 push ups
5 rounds + 10 calories on bike
10 calories on bike
12 box jumps
15 push ups
5 rounds + 10 calories on bike
Monday, May 21, 2012
Monday May 21 - Day 294
5 stair runs
20 burpees
50 sit ups
20 calories on bike
3 rounds
What I actually did:
4 stair runs
15 burpees
50 sit ups
20 calories on bike
3 rounds
Cutting back by one stair run per round did NOT help. I thought I was going to hyperventilate a few times, but I didn't and I held it together.
20 burpees
50 sit ups
20 calories on bike
3 rounds
What I actually did:
4 stair runs
15 burpees
50 sit ups
20 calories on bike
3 rounds
Cutting back by one stair run per round did NOT help. I thought I was going to hyperventilate a few times, but I didn't and I held it together.
Friday, May 18, 2012
Friday May 18, Day 293
20 minute AMRAP
20 squats
20 push ups
20 ring rows
4 rounds + 20 squats and 17 push ups
I found I had to rest a lot during the push ups and ring rows. My arms were shaking something fierce and currently feel like wet noodles. Awesome!
20 squats
20 push ups
20 ring rows
4 rounds + 20 squats and 17 push ups
I found I had to rest a lot during the push ups and ring rows. My arms were shaking something fierce and currently feel like wet noodles. Awesome!
Wednesday, May 16, 2012
Wednesday May 16 - Day 292
3 stair runs w/20# db
20 box jumps (20 inch box)
10 burpees
5 rounds
then
100 laying leg raises (for time)
What I actually did:
2 stair runs w/25# db (we don't have 20 pound dumbbells)
20 box jumps
10 burpees
5 rounds
100 laying leg raises - this one was weird. Had to lay on my back in front of one of the poles that holds the pull up bars and put my hands on the pole about a foot above my head and then lay my legs out straight and raise them up until my toes touch the pole.
Of course, I timed both portions of this disgusting POS workout. The first time will go to me with my grave. It wasn't super bad, but it was horrible anyway. The leg raises were pretty easy and I did that in 9:40.
20 box jumps (20 inch box)
10 burpees
5 rounds
then
100 laying leg raises (for time)
What I actually did:
2 stair runs w/25# db (we don't have 20 pound dumbbells)
20 box jumps
10 burpees
5 rounds
100 laying leg raises - this one was weird. Had to lay on my back in front of one of the poles that holds the pull up bars and put my hands on the pole about a foot above my head and then lay my legs out straight and raise them up until my toes touch the pole.
Of course, I timed both portions of this disgusting POS workout. The first time will go to me with my grave. It wasn't super bad, but it was horrible anyway. The leg raises were pretty easy and I did that in 9:40.
How much weight have you lost?
So I was standing there, talking with The Trainer and another firefighter. We were talking about working out and I had just asked the Trainer to put something on the board for me for the day.
The other firefighter was making excuses, as we all do at one point or another, about not working out and not finding the time, etc. I informed her that I made a commitment when I started this. I force myself to do it on some days, but most days it's just an automatic thing for me to do. It's become a habit and a part of my life. I schedule my social life around my workouts.
The Trainer then looked at me and said "How much weight have you lost?" So I immediately (and proudly) said, "30 pounds, 2 dress sizes and I'm on my way to a 3rd size. I started at 196 pounds, size 14. I am now 165 pounds and size 10 and those are baggy on me. Best thing I've ever decided to do for myself besides move away from Las Vegas."
And THAT is my success story for the day. Now if I could just quit smoking, I'd be golden. Oh well. Even with my smoking, I'm still down there every day giving it my all.
Happy Wednesday.
The other firefighter was making excuses, as we all do at one point or another, about not working out and not finding the time, etc. I informed her that I made a commitment when I started this. I force myself to do it on some days, but most days it's just an automatic thing for me to do. It's become a habit and a part of my life. I schedule my social life around my workouts.
The Trainer then looked at me and said "How much weight have you lost?" So I immediately (and proudly) said, "30 pounds, 2 dress sizes and I'm on my way to a 3rd size. I started at 196 pounds, size 14. I am now 165 pounds and size 10 and those are baggy on me. Best thing I've ever decided to do for myself besides move away from Las Vegas."
And THAT is my success story for the day. Now if I could just quit smoking, I'd be golden. Oh well. Even with my smoking, I'm still down there every day giving it my all.
Happy Wednesday.
Tuesday, May 15 - Day 291
50 calories on bike
50 butterfly sit ups
50 squats
50 push ups
50 db push press
2 rounds
I ended up switching around the squats and push ups. During the first round, I did it exactly how he gave it to me and found that trying to do push presses after push ups was a no go for me. I could hardly feel my arms after the push ups. So I did the push ups before the squats in the 2nd round and did much better with the presses.
50 butterfly sit ups
50 squats
50 push ups
50 db push press
2 rounds
I ended up switching around the squats and push ups. During the first round, I did it exactly how he gave it to me and found that trying to do push presses after push ups was a no go for me. I could hardly feel my arms after the push ups. So I did the push ups before the squats in the 2nd round and did much better with the presses.
Friday, May 11, 2012
Friday May 11 - Day 290
I never got anything from him today, so I made up something myself.
15 minute AMRAP
10 box jumps
10 sit ups
10 push press (35# barbell)
I did a full 5 rounds. I half assed it and I could have done more, I think.
15 minute AMRAP
10 box jumps
10 sit ups
10 push press (35# barbell)
I did a full 5 rounds. I half assed it and I could have done more, I think.
Thursday, May 10, 2012
Thursday May 10 - Day 289
5 stair runs
then
15 minute AMRAP
5 jumping pull ups
10 push ups
15 squats
20 butterfly sit ups
then
5 stair runs
Yeah.
then
15 minute AMRAP
5 jumping pull ups
10 push ups
15 squats
20 butterfly sit ups
then
5 stair runs
Yeah.
Wednesday, May 9, 2012
Wednesday May 9 - Day 288
10 deadlifts (135#)
10 burpees
5 pull ups (with resistance band)
5 rounds
Holy crap! The dl's just about killed my back, but I did them. The pull ups? Once I got it down, I did them all and it felt GREAT to finally do a pull up that was not a jumping pull up! YAY!
10 burpees
5 pull ups (with resistance band)
5 rounds
Holy crap! The dl's just about killed my back, but I did them. The pull ups? Once I got it down, I did them all and it felt GREAT to finally do a pull up that was not a jumping pull up! YAY!
Monday, May 7, 2012
Monday May 7 - Day 287
5 stair runs
3 rounds:
10 db thrusters
12 knee ups
15 box jumps (20" box)
and then
5 stair runs
Ummm Yeah. I ended up doing only 3 stair runs for the second set of stair runs. This was a painful workout. Painful.
3 rounds:
10 db thrusters
12 knee ups
15 box jumps (20" box)
and then
5 stair runs
Ummm Yeah. I ended up doing only 3 stair runs for the second set of stair runs. This was a painful workout. Painful.
Saturday, May 5, 2012
Friday May 4th - Day 286
50 calories on bike
20 burpees
10 box jumps
10 pullups
3 rounds
I scaled the pull ups to jumping pull ups since I can't do a straight out pull up yet. I'm getting there though!
20 burpees
10 box jumps
10 pullups
3 rounds
I scaled the pull ups to jumping pull ups since I can't do a straight out pull up yet. I'm getting there though!
Wednesday, May 2, 2012
Tuesday May 1 Day 284 & Wednesday May 2 Day 285
Tuesday was an interesting day for me. He told me to try this one workout that he had up on the board. It involved heavy lifting and bench presses. Without a spotter. Uh huh. Really?!?
1 minute each of :
back squat (155#)
bench press (135#)
box jumps (24")
toes thru rings
pull ups
REST
3 rounds
Ummm right. I scaled down the back squats to 55# - and fell forward several times. I moved onto the bench press and tried to scale that, but could not adjust the weight on the bar and then could not lift the bar off the holder thing to get a new bar. I got mad. I mean, really mad. I don't lift heavy unless I'm doing deadlifts. He knows this. WTF!? Oh well. I left and did not finish this POS.
Wednesday was better. It actually involved exercises I KNOW I can do and they were well within my abilities!
5 deadlifts (95#)
10 burpees
30 lunges
15 minute AMRAP
I did 4 full rounds + 5 dl and 10 burpees.
1 minute each of :
back squat (155#)
bench press (135#)
box jumps (24")
toes thru rings
pull ups
REST
3 rounds
Ummm right. I scaled down the back squats to 55# - and fell forward several times. I moved onto the bench press and tried to scale that, but could not adjust the weight on the bar and then could not lift the bar off the holder thing to get a new bar. I got mad. I mean, really mad. I don't lift heavy unless I'm doing deadlifts. He knows this. WTF!? Oh well. I left and did not finish this POS.
Wednesday was better. It actually involved exercises I KNOW I can do and they were well within my abilities!
5 deadlifts (95#)
10 burpees
30 lunges
15 minute AMRAP
I did 4 full rounds + 5 dl and 10 burpees.
Subscribe to:
Posts (Atom)