We've moved!

I've moved this blog over to my regular blog that I have.  I'm tired of keeping them separate.  Working out is such a huge part of my life, I've decided to keep my stuff there.

If you want to read it, you can find me at The Soda Stand.

This blog will be deleted in a week or so.

Have a great day!

Thursday June 21 - Day 309

5 stair runs
10 box jumps
10 kb sdhp
10 burpees
3 rounds
then:
5 rounds of 1 minute plank holds

In the 3rd round, I missed a box jump and put my right hand out to catch myself.  Needless to say, the workout was over and I came home to ice it.

I'm glad I have wrist braces from my carpal tunnel and will brace it tonight as well.  Fun times.

Wednesday June 20 - Day 308

15 minute AMRAP

5 ring rows
10 push ups
15 squats

I did 9 rounds plus 5 ring rows.  My arms were shaking by the time I finished.

I think I could have pushed myself a little more, had I not stopped to sip my water a couple of times, I may have gotten 10 rounds, maybe 11.  Oh well :)

Tuesday June 19 Day 307

21-15-9
kb sumo deadlift high pull
burpees
GHD sit ups (WTF!?)
as fast as possible
then
100 butterfly sit ups for time

He's never given me GHD anything.  It's a torture device.  I've watched a few of them use it.  No one was there to help me with them so I tried it on my own and my throat closed with panic and tears and my entire body started shaking.  The fear of getting stuck or falling off and hurting myself was so strong, I could not do them.

So I did the workout without those GHD sit ups.

First part, I did in 10:33 and the butterfly sit ups I did in 4:23

Monday June 18 - Day 306

I skipped Friday since I had the day off.

3 stair runs
50 squats - touch butt on wall ball (super deep squats)
20 push ups
15 ring rows
5 rounds

I did only 4 rounds.  I had trouble breathing during this workout thanks to those freaking stairs!

Wednesday June 13 Day 304 & Thursday June 14 Day 305

Wednesday:

3 rounds of 10 banded pull ups - no time limit, do not time yourself, take your time with them.  Strength conditioning.

then:

15 minute AMRAP
10 Sumo Deadlift High Pull - 53# kettlebell
15 push ups
20 lunges

I actually enjoyed this workout.  Strange, but true.

Thursday:

5 rounds

10 db thrusters (20#)
15 burpees
20 butterfly sit ups
25 Russian twists

24:51.9

Tuesday June 12 Day 303

This is how our conversation went today (workout at the very end)

Me:  Send me something today?  Something that does NOT include plank holds.  kthx.

Him:  Why no plank holds?

Me:  Because my lower back hates us both and I whimper and wince almost every time I move.

Him:  pain or general soreness?

Me:  I think just general soreness

Him:  Cool.

Me:  o_O

(4 hours later)

Him:  Run 2 miles outside.

Me:  Are you fucking high?  *sigh*  How many blocks equals 2 miles and if I get a wild hair up my ass, I'll do it.

After telling me what radius to run and how many times for 2 miles:

Him:  You can go as slow as you want to, just don't walk.

Me:  Are you kidding me?  I won't promise I won't walk at all, but I will get the 2 miles in and will run most of it.  That's a lot of bone jarring pain you're giving me.  Think it'll be weird if I carry my mace and cell with me?

Him:  You'll be fine, most of them are still sleeping.

Yes, we were talking about the residents in the area.  Our firehouse is in a not so safe neighborhood.

I walked about a quarter mile of the entire 2 miles.  The rest?  I jogged it.  Yeah.  I did it.  It wasn't as hard as I thought it would be either.  Go figure.

Monday June 11 Day 302

I'm thinking of stopping the day count.  I mean, I've done over 300 (barely) CrossFit style workouts and I'm still going strong.  Unless, of course, he keeps giving me plank holds because I don't know if my back can take many more of those!  I'm sure there's a method to his madness and he's looking to strengthen my core area but damn they hurt!

3 minutes of plank holds
then...
15 minutes AMRAP
5 pull up attempts
10 push ups
15 squats
then...
3 minutes of plank holds

I did 4 full rounds and then 5 pull ups.  Not too bad after those freaking planks!  The first set of planks, I was able to hold myself for almost 50 seconds before starting to shake and having to drop a knee.  The second set, I was not as successful and I was dropping a knee quite often.

Friday June 8 - Day 301

5 rounds of:
15 ring rows
15 push ups
15 goblet squats (53# kb)

then:
5 minutes total of plank holds

Ugh.  It was horrible!  My arms are still hurting today.

Thursday June 7 - Day 300

Day 300!  Holy crap, how time flies when you're having fun!

15 minute AMRAP

10 v ups
10 sit ups
10 jump squats
10 burpees

I did 9 burpees short of a full 6 rounds.  Burpees make me want to puke.  Especially 50 of them in less than 15 minutes.

Wednesday June 6, Day 299

10 pull ups
20 push ups
30 box jumps
40 v-ups
50 squats
2 rounds
then
1 minute plank hold
3 rounds

I used the resistance band for the pull ups and still could hardly do them, but the Trainer told me to give it my best try so I did.  I struggled with those pull ups, but I did all 10 in each round.  I barely got my eyes and nose up above the bar!  I was just thrilled I could them at all.

As far as the plank holds go.  Well.  Apparently those are harder for me to do than the pull ups!  I struggled with these.  I know he's working on strengthening my back, but darnit those hurt!  About 12 seconds into the first minute, I start shaking really badly and my back starts screaming.  I dropped my knees a few times, but only let them sit on the ground for a second or two and then would go back into the plank.

Tuesday June 5 - Day 298

They were out training most of the afternoon so I had to make up my own workout

6 push press (20# db)
9 push ups
12 sit ups
15 minute AMRAP

I did 10 rounds + 6 push press.  My arms feel like jelly!

Monday June 4 - Day 297

I skipped an entire week.  The goblet squats from the last workout killed my back and knees, so I rested an entire week.  I paid for it.

2 stair runs
20 db thrusters (20#)
20 burpees
5 rounds
then
1 minute plank holds
3 rounds

I did only 3 full rounds of the first part and then did all 3 plank holds.  The stairs and the burpees in the same workout kick my ass alllll the time.  No matter how much I workout or rest, when he gives me those I get my butt kicked harshly.

Thursday May 24 - Day 296

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.

Tuesday May 22 - Day 295

20 minutes AMRAP

10 calories on bike
12 box jumps
15 push ups

5 rounds + 10 calories on bike

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.

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!

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.

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.

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.

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.

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.

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!

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.

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!

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.

Friday April 27 - Day 283

20 minute AMRAP

3 stair runs
12 thrusters (15# db each hand)
20 v ups

3 full rounds + 3 stair runs.

My lungs hurt from all those stairs!

Thursday April 26 - Day 282

The first question out of my mouth as he wrote this down was "are you mad at me or something?"  Holy crap.

2 stair runs

100 butterfly sit ups

2 stair runs

100 push ups

2 stair runs

100 squats

2 stair runs

It took me 30:52 but I finished it all.  It kicked my ass!

Tuesday April 24 - Day 281

10 db push press
20 squats
10 push ups
20 butterfly sit ups
10 ring rows
5 rounds
22:19

Just what the doctor ordered!  There wasn't too long of a recovery period, but it did kick my butt quite a bit.

Monday April 23 - Day 280

My motivation for working out has been flailing lately.  There's been a lot of stress in my life the last few weeks and instead of embracing what I know will help me through it, I've kind of isolated and avoided things.  I've forced myself to workout the few times that I have the last few weeks.  I made a promise to myself I'd change that this week.

10 burpees
20 v ups
30 Russian twists
40 squats
50 lunges
3 rounds

It was too terrible, but it kicked my ass accordingly.  Which is exactly what I needed.

Wednesday April 19 - Day 279

It seems Wednesdays are the days he goes easy on me....

20 squats
15 sit ups
10 push ups
10 rounds

It gave me a good workout, but it was fairly easy and I finished it in 13:08

Tuesday April 18 - Day 278

I forgot to post yesterday!  ooops!  Could be cause it was kind of ugly and I hated it!

25 calories on bike
100 squats
50 push ups
100 sit ups
50 ring rows
25 calories on bike

Monday April 16 Day 277

10 box jumps (20")
10 push ups
10 ring rows
10 sit ups
15 minute AMRAP

I did 5 + 30 reps (5 rounds + 10 box; 10 push; 10 ring)

Felt good.  Didn't quite get my butt kicked like I wanted to.  The guys were busy helping with something so the Trainer couldn't make one up for me.

Friday April 13 - Day 276

Had a pretty stressful week, so I'm kinda glad (in a twisted sort of way) that he only went easy on me one day this week.

2 stair runs
50 shoulder press
2 stair runs
50 jump squats
2 stair runs
50 v ups
2 stair runs
50 jump ropes

It looks worse on paper then when I was actually doing it.  I kinda like these kinds of workouts.  Kicks my butt, doesn't take forever to get it done and feel like I got a good workout.

Although my shoulders are not digging it the day after, I liked this workout.  I also tweaked my left ankle a bit and it's off and on sore since then.  Taking it easy this weekend.

Thursday April 12 - Day 275

I got distracted and forgot to post...

2 stair runs
25 calories on bike
30 Russian twists
5 rounds

Ouch.

Wednesday April 11 - Day 274

I almost forgot to post.

50 squats
50 lunges
50 push ups
50 sit ups
2 rounds

He went easy on me today.  Which I am not complaining about, trust me on that!  After the first two workouts of the week, today was awesome.

Tuesday April 10 - Day 273

The workout today made me want to cry.  And I almost threw up.  However, at the end of it?  I felt much more relaxed than when I started.  Mission accomplished.

2 stair runs
25 cal on bike
10 burpees
10 deadlifts
4 rounds

I used the kettlebell (70 pounds) for the deadlifts because I didn't know if the guys would be use the other bars for their workout or not and didn't know if I would get in their way.  The kb dead lifts seem to be harder, even though it's a lighter load.

Monday April 9 - Day 272

I was hoping he'd give me something to help alleviate the stress I've been experiencing since Thursday of last week.  You'll notice I missed Thursday and I was off Friday so I didn't workout.

20 wall balls (small one)
15 push ups
15 knee ups
20 ring rows
5 rounds FAST
time: 29:03

Yeah, that whole fast thing can bite me.  lol  I would have gone faster, but I noticed my hands kept going numb while I was hanging from the pull up bar doing the knee ups.  I asked him if this was normal and he said yes.

I was quite pleased he actually told me which wall ball to use today.  I told him that my face and I thank him for that.

This workout kicked my butt and it is just what I needed.  I went into the basement gym feeling tense and on edge.  I walked out exhausted and relaxed.  Exactly what I needed.  Looking forward to tomorrow's workout.  If I can lift my arms that is.

Wednesday April 4 - Day 271

I didn't hear from him on Wednesday, so I made something up:

10 jumping pull ups
10 ring rows
10 push ups
10 jump squats
7 rounds

I kicked my own butt!  I ended up skipping yesterday and today I was off work so I didn't work out.

Tuesday April 3 - Day 270

The Trainer got an earful.  He also teased me horribly for not being able to catch the 20# ball yesterday without using my face.  Nice.  Jerk-o!  Anyway, he had me laughing and then he gave me my torture:

30 walking OH lunges (10#)
20 burpees
10 cal on bike
5 rounds

Holy noodles, Batman!  Noodles.  That's exactly what I feel like, a big clump of wet noodles.  It kicked my ass!

Monday April 2 - Day 269

Oh Monday.  How I detest thee.

20 wall balls
30 v ups
50 jump ropes
5 rounds
time: 26:44

The first 6 minutes of this workout was spent trying to figure out how to throw a 20 pound ball that I couldn't catch with my right hand up onto the mark on the wall for wall ball shots.  *sigh*  I finally switched to the smaller 12 pound medicine ball.

Thursday March 29 - Day 268

50 sit ups
50 Russian twists
50 calories on bike
3 rounds
time: 33:03

Blech.  The bike slows me WAY down.  But I did all 3 rounds and all reps, so I'm pleased with how it turned out.  My main focus with these workouts is to finish them.  The time I really worry about how fast I'm getting it done is during the AMRAP workouts.  Those I find myself pushing and pushing to get more rounds in.

I've gone three days without smoking.  I'm pleased with this, but would really like a cigarette.  :P

Tuesday March 27 - Day 267

20 calories on bike
10 deadlifts (95#)
15 push ups
20 alt v ups - each side (total of 40)
30 overhead lunges (10# plate)
3 rounds
25:11:04

I almost puked.  It was a mixture of the workout kicking my ass and the fact I quit smoking so my tummy is upset from the nicotine withdrawals.

Monday March 26 - Day 266

Man o man.  I never heard from The Trainer today, so I did a workout he gave me back in February.  I did really bad with it.

5 push press (15# db)
7 box jumps (20" box)
10 sit ups
15 AMRAP

Today, I did 7 rounds plus 5 push press & 5 box jumps.  Back in February when I did this same exact workout, I did 10 full rounds plus 5 push press.  *sigh*  so disappointing.  I know what I need to do.

Wednesday March 21 - Day 265

I forgot to post this Wednesday because I got distracted by the fact I didn't do all that well with it.

2 stair runs
10 deadlifts (95#)
10 push ups
50 Russian twists
15 minute AMRAP

While I just love AMRAP workouts, they are a good guide on how I'm doing throughout this journey.  I sucked with this one.  I've done one similar to this and nailed it with like 4 rounds + some stairs.  Wednesday, I did almost 3 full rounds (I was 10 twists shy of 3 full).  It was horrible.

I really need to quit smoking again.  Time to set a quit date and stick it out (again).

Tuesday March 20 - Day 264

Happy First Day of Spring!  It was 86 degrees here today.  Quite warm, but very low humidity so it wasn't unbearable!

10 knees to elbows (first time!)
10 ring rows
10 push ups
10 jump lunges
7 rounds
time: 19:08:57

This absolutely kicked my butt!  My arms and shoulders are so unhappy with me right now.  However, I'm thrilled because I was actually able to do the knees to elbows!  It was the first time he's given me those and I figured they couldn't be much different than the knee ups he's had me do, right?  I was right!  Instead of just raising my knees, I brought them all the way up to my elbows while I was hanging from the pull up bar!  Exciting!

Monday March 19 - Day 263

I never heard back from the Trainer today, so I had to make something up myself.  I decided to do a timed workout (AMRAP) so that I'd get outta there fast, but still get my butt kicked.  No matter how many times I make stuff up myself, I never seem to kick my ass the way he does.

10 push ups
15 sit ups
20 squats
20 minute AMRAP

I did a full 10 rounds + 10 push ups.  If you remember that far back, this is the exact amount I got on this the last time I did it.  Which tells me I half assed it today.  I didn't make any progress whatsoever with it.  Pfft.

Wednesday, March 14 Day 261 and Thursday March 15 Day 262

I forgot to post yesterday.

Wednesday -
30 calories on bike
50 sit ups
50 v ups
50 Russian twists
3 rounds

Blech.  My abs still hurt!

Thursday -
50 lunges
40 squats
30 push press (bar - 35#)
20 push ups
10 ring rows
4 rounds

My shoulder started aching in the 2nd round so I cut out some of the push ups and push presses.  The last round was the hardest, so I skipped the push ups completely.  This one has my arms AND my legs feeling like they are wet, heavy noodles right now!

Tuesday March 13 - Day 260

2 stair runs
10 burpees
10 ring rows
10 jump lunges
20 min AMRAP

4 full rounds + one stair run.

Having stairs AND burpees in the same workout exhaust me.  I've struggled keeping my eyes open, that's for sure.

Thursday March 8 - Day 259

I don't need to keep repeating myself, but I love AMRAP workouts.  Seriously, I do.  Within a certain time frame, I am done.  15 minutes, 20 minutes, whatever amount of time he gives me.

12 box jumps
10 v ups
8 push press
15 minute AMRAP
5 rounds + 10 box jumps

I love knowing exactly how long my workout is going to take me.  I love knowing that at 15 minutes, when my alarm goes off on my phone, I am done for the day.  I also find that I push myself more during one of these workouts.  I love them.

Wednesday March 7 - Day 258

1 stair run
10 deadlift (used 70# kettlebell)
10 burpees
10 knee ups on pull up bar
5 rounds - FAST
2 minute rest between each round
time: 29:22

Okay.  I actually did NOT ignore the FAST portion of this workout today.  I decided to do it exactly how he gave it to me.  I love it when I can Rx a whole workout!

Also, I was going so fast in the 3rd and 4th rounds, I tripped at the top of the stairs during both rounds.  I didn't hurt myself, but it slowed me down for a split second.  Burpees slow me way down cause they don't make my shoulder happy at all.

Tuesday March 6 - Day 257

100 calories on bike
100 squats
100 ring rows
100 push ups
100 sit ups
100 calories on bike

Seriously?!  It hurt.  I broke up everything into two rounds, except the bike.  I did all 100 calories before and after the other crap.  I'm exhausted!

Monday March 5 - Day 256

I decided not to bug The Trainer for a workout today.  He had sent me something on Friday, so I did that one since I missed Friday.

10 ring rows
20 push ups
30 alt v ups
40 squats
4 rounds
time: 20:24

Time to go read A Dance with Dragons!

Thursday - March 1 - Day 255

Somewhere along the way last week, I forgot to post a workout.  I skipped Wednesday, but I don't remember why.  I also skipped Friday because of the severe storms rolling through.  I was more focused on watching the weather and which way it was headed.

However, Thursday, I worked out on the apparatus bay floor with the guys:

4 stair runs
20 burpees
10 db push press
3 rounds

It wasn't pretty, but I finished it.  And it was pretty cool working out on the bay floor instead of in the basement.

Tuesday February 28 - Day 254

Shoulder was feeling much better today....not burpee better, but better.

10 deadlifts (heavy)
20 push ups
30 v ups
5 rounds

Yuck, yuck and double yuck.  The "heavy" for the deadlifts was 95 for me.  I can't seem to build up the courage to go heavier yet.  I'm sure I will eventually.  We have some 10 pound plates I could add, to make it 115 or something.  Just haven't been brave enough!

Monday - February 27 - Day 253

I asked for him to go light on my shoulder, since it's been bugging me since those burpees on Thursday.  I didn't mention anything about my lower lung capacity cause of my sinus infection though.

3 stair runs
30 v ups
40 squats
50 Russian twists
3 rounds

I did this one pretty fast, I just wanted to be done and come home.

Thursday February 23 - Day 252

I couldn't do all of this.  But, I tried my hardest and I got my butt kicked anyway.

4 stair runs
30 calories on bike
30 v ups
30 Russian twists
20 burpees

I hate to admit it, I've been fighting it, but my right shoulder is not right.  It's acting funny and it hurts a lot throughout the day.  Burpees make it pop and act strange.  I cut out most of the burpees in this workout and I cut out some of the stairs.  My allergies/sinus problem I'm having makes it hard for me to breathe through my nose, or at all sometimes so I did what I could.

Wednesday February 22 - Day 251

I woke up feeling worse than yesterday.  My throat was dry and painful, my nose was all clogged up and I had started a bit of coughing.  I need to break down and get something to help dry up the sinuses.

I had a feeling he was going to kick my butt, simply because I'm not feeling well.  He doesn't know that I'm sick, I haven't told him.

2 stair runs
50 lunges
50 v ups
4 rounds

Uhhh yeah.  I forgot how to breathe cause of the stair runs, but I did it all - even with my cold.

Tuesday February 21 - Day 250

250 workouts ago, I did my first workout of:
1 stair run
15 squats
10 push ups (on knees)
20 lunges
15 sit ups
3 rounds

My how times have changed.  I recently told him I'd like to learn how to do a pull up.  So this means I need to strengthen my arms and upper body.  Ummm yikes.  For the last week, you'll notice I've had A LOT of things with arms in them.

2 stair runs
20 calories on bike
10 ring rows
20 jump squats
5 rounds

Ouch!  My arms were already sore from the push ups and jumping pull ups from yesterday.  Ugh.  I may not be able to wash my hair tomorrow.  Which will make me a little cranky that I have to turn my head upside down in the shower.  But I will wash my hair like that if I can't raise my arms.

I've noticed some marked improvement in the ring rows.  I used to have to almost stand up completely to complete them.  Now I'm at such an angle were I'm about halfway to the ground.  YAY!  I will work on those and will soon be able to lay straight (above the ground) on my back and pull myself up.  I figure I'll hit that milestone around the same time as I hit the regular (or butterfly form) pull up.

Monday, February 20 - Day 249

I had this weird feeling he would be giving me jump ropes today.  I don't know why.  He tends to give them to me on the shift I like the least.

10 jumping pull ups
20 push ups
30 squats
150 jump ropes
4 rounds

Seriously?! A total of 600 jump ropes....*sigh*  Do you want to know what a bunch of firefighters do when a woman does jump ropes around them?  They stop what they are doing and they stare.  They make it obvious they are staring too.  There is one shift where NOT ONE of them makes it obvious they are staring.  Today was NOT that shift.  Thankfully though, there were only two of them and one of them didn't do it at all that I saw and the other was distracted enough in his workout to not pay me any attention.

Thursday February 16 - Day 247 & Friday February 17 - Day 248

I skipped Wednesday cause I wasn't feeling well and I had to go work at the Goodwill until 9pm.  It was exhausting.

Thursday
10 stair runs
50 calories on bike
200 jump ropes
150 squats
100 v ups
75 shoulder press
50 push ups
25 ring rows

Seriously?!  I ended up NOT doing the shoulder presses because I had to go to Goodwill again.  It kicked my butt.

Friday
15 deadlifts (95#)
10 burpees
5 rounds
and then:
25 supermans
25 sit ups
30 Russian twists

I'm going to go die now.  Brutal.

Tuesday February 14 - Day 246

Every now and then, he goes kinda easy on me.  Even though what I consider "easy" may not be for the fitness beginner....

20 calories on bike
20 jump squats
20 push ups
20 ring rows
5 rounds

It had me sweating, and it didn't really kick my ass like I'm used to.  I'm not complaining!

Monday February 13 - Day 245

5 push press (15# push press)
7 box jumps (20" box)
10 sit ups

15 minute AMRAP.

We know how much I love AMRAP workouts!  I did 10 full rounds + 5 push press.

Friday, February 10 - Day 244

I did Zumba yesterday.  We did a full Zumba workout this time and I still didn't really get anything out of it.  I broke a sweat a few times and was not huffing and puffing when I was done.  I know what a good workout for me feels like and that was not it.  I'll be sticking to Crossfit from now on.

However, after today's punishment workout, I am doubting my abilities:

25 burpees
50 thrusters (35# barbell)
50 box jumps
25 burpees
50 v ups
50 jump squats
25 burpees
50 ring rows
50 push ups
25 burpees

During the 2nd set of burpees, I heard and felt my right shoulder (previously injured one) "pop"  It didn't hurt, but it sure didn't feel good.  I skipped the burpees for the rest of this workout.

I did 35 jump squats, ring rows and push ups.  I tried to do the last set of burpees, but the shoulder did not feel right so I stopped.  I'm icing it and will baby it this weekend.

Wednesday February 8 - Day 243

I don't even want to talk about this one.  I guess he was punishing me for NOT doing Crossfit stuff yesterday.  Or it could have been that I told him I didn't really get all that much of a workout from the Zumba.  I swear to God, if I don't learn to keep my mouth shut around this guy sometime soon, I'm gonna scream.

3 stair runs
25 calories on the bike
100 jump ropes
5 rounds

Nothing but cardio right there my friends.  I'm sleepy and just want to curl up in a ball somewhere!

I did, however, somehow luck out and no one was in the gym when I was doing the jump ropes.  I don't like doing those when there are a bunch of guys downstairs with me.  It just is weird.  My goodies jiggle and it makes me self conscious.  There are very few of them I feel 100% comfortable in front of and it's not today's platoon.

Today, we did Zumba....

I didn't do a Crossfit style workout today.  One of the ladies at work said she wanted to do Zumba with us, so we thought we'd give it a shot.  There were three of us in the conference room.

Today we just did the basics and learned some of the steps.  It was a 50 minute instructional dvd walking us through the steps and some of the dance moves.  I feel like I half assed a workout.

Tomorrow will be back to regular workouts and then Thursday we are going to do the 50 minutes "cardio party" and get into the Zumba thing.  I'll see how I feel after that.

After doing Crossfit style stuff for over a year, it felt weird not getting my butt kicked while doing something fitness related.

We'll see how long I last with that.

Monday February 6 - Day 242

I was sooooo ready for this workout today!  I had gone to Lexington for a conference over the weekend, so I missed Friday.  And of course, they had the MOST delicious chocolate cake at the dinner Saturday night.  I needed today to work that off!

100 jump ropes
25 calories on bike
15 burpees
10 dumbbell push press (15# each hand)
3 rounds

Not too bad, I suppose.  I did it in less than 26 minutes (not great) and it kicked my butt.  I was in a good mood when I left the firehouse so I'm thinking it did its job!

Thursday February 2 - Day 241

I have no words....

8 stair runs
25 calories on bike
100 push ups
100 squats
100 v ups
25 calories on bike
8 stair runs

I subbed a few things and changed it up a bit.  I did sit ups instead of v ups.  After the push ups, my shoulder did not like the whole stretching up and forward for the v ups so I subbed those.  I also broke the 100's into 3 or 4 different rounds so that I could make sure to get all 100 of each exercise in.  On the last 8 stair runs - I only ran 6.

Wednesday February 1 - Day 240

I was feeling a little sore in the arms from the push ups yesterday, but nothing major.  He sent me something around 2pm this afternoon.

10 deadlifts (95#)
10 db shoulder press (15# each hand)
10 lunges
10 ring rows
20 Russian twists
5 rounds

It took me 16:42.66 to do all 5 rounds.  Not to bad, I guess.  It sufficiently kicked my butt.

Tuesday January 31 - Day 239

He actually had me do what he had the other guys doing....which is rare, very rare.  They do mostly lifting heavy weights and I do mostly cardio and body weight stuff.

1 stair run
5 clapping push ups (I did regular push ups)
10 box jumps - 24" box (I did step ups on the 24" box)
15 v ups
20 squats

20 minute AMRAP

I did 5 full rounds plus one stair run.  I could have done better, but I had to pause and breathe and get water twice.  I recovered quite quickly, since it's stuff I'm used to doing.

The 24" box was new for me and he could see that I was intimidated by jumping up to it, so he had me do the step ups.  The push ups I actually did regular push ups for all rounds but the last round, I did them on my knees.  So that was 20 push ups - regular style!  SQUEEEEE!

Monday January 30 - Day 238

My first day back from my Florida trip and he punishes me for being gone for a week:

5 stair runs
30 calories on bike
20 push ups
30 sit ups
40 squats
3 rounds

It took me 40 minutes to do it, but I did about 90% of this.  I cut back on stairs and bike during the 3rd round and I cut down to 30 squats in the 3rd round as well.  I'm sure he'd kick my butt if he knew, but I did what I felt comfortable with.

I've hit a weight goal I had.  In July I set a goal I wanted to hit by February 1 and two days before that deadline, I am at that goal!  SQUEEEEEE!  I wanted to be below 170.  I am now sitting at 169.4.  I am so bloody excited I had to brag.  This puts me at a total of 27 pounds lost since I started this Crossfit style workout journey.

Monday January 23 - Day 237

When I asked for a workout, I told him "while I don't need the ass kicking I got yesterday, could you send me something?" ha ha I was so NOT willing to have my lungs fall out, ya know?

10 db thrusters (15# each hand)
15 push ups
25 v ups
4 rounds

Ahhh much better!

Off to Florida for the rest of the week for a conference, so I may not get a workout in until Monday of next week.  If I get a wild hair, I may use the gym there at the hotel.

Sunday January 22 - Day 236

I've been having a rough weekend, so I got a wild hair to go to the firehouse to use the gym and workout.  I asked the Trainer to make something up for me and he said he would.

When I got there, we chatted for a bit and then the guys kept telling me good luck on the workout and all that.  Great.  That means it's bad!

25 calories on bike
3 stair runs
10 deadlifts (95#)
10 burpees
lunges up and back (from mirror to mirror on each side of the gym - approximately 20 each way)
5 rounds

o___O  I'm dying.

In the middle of the 3rd round, I stopped and used my inhaler.  It also took me an hour and 5 minutes.  But I finished it all.

Exactly what I needed.

Friday January 20 - Day 235

I had a crappy day.  I needed this ass kicking.  I think.  Maybe.

10 rounds of:
1 stair run
20 squats
fast.

Y'all know what I do with the "fast" portion of these workouts.  I tend to ignore them. But I got this done in 25 minutes.  I'm exhausted!

Thursday January 19 - Day 234

I skipped yesterday because of those union meetings.  He threw me right back into it today

21-15-9

KB deadlifts
burpees

The Kettlebell we have is 70 pounds.  It sits closer to the ground than the barbell w/weights on it.  My back is hating both me and The Trainer right now.  It kicked my butt!

Thankfully, tomorrow is Friday!

Tuesday January 17 - Day 233

Skipped yesterday since it was a holiday.  Tomorrow is going to be iffy since I have to be to the union hall at 5pm for the meetings.  This is a thorn in my side, since I may have to workout on my lunch hour instead.  Pfft.

10 push ups
15 sit ups
20 squats
20 minute AMRAP

I did 10 full rounds + 10 push ups.  Not too bad.  Kicked my butt accordingly.

Friday January 13 Day 232

I told someone today that he was going to give me stairs.  I just get these gut feelings.  I was right.

25 calories on bike
2 stair runs
10 burpees
5 rounds

Seriously!  5 rounds?  Good Lord.  I did it.  And now I'm home for the 3 day weekend.

Thursday January 12 - Day 231

It wasn't too bad of a day.  I'm fighting off a sore throat, a cold and a cold sore.  The cold sore seemed to be the only thing that was working with me today.  I used Neosporin w/pain relief on it every couple hours and it's has shrunk in size by half.  This is promising.

I chose a color for my office at work and they painted today.  It turned a brownish mauve-y pink.  *sigh*  It made me a little crazy.  So my text to The Trainer included these exact words...."Please remember to send me something.  They are painting my office pink, I have a cold and I need my ass kicked.  kthx"

He did not disappoint -

10 calories on bike - super fast
10 deadlift (95#)
10 burpees
10 V ups
15 minute AMRAP

I did a total of 4 rounds + 10 cal and 10 dl.  Not too bad.  Kicked my ass in 15 minutes and I was home by 5:20p.m.

Wednesday January 11 - Day 230

I never heard from him so I snagged the one he gave me 12/23 -

15 minute AMRAP

5 shoulder press
10 squats
50 jump ropes

I used the pink girly barbell instead of dumbbells this time (35# compared to #15 each hand).

I did 8 full rounds plus 5 shoulder press.  Last time I did 25 jump ropes shy of 8 rounds.

I then did 50 sit ups for good measure.

Tuesday January 10 - Day 229

I knew he was going to give me a cardio heavy workout.  He saw me go downstairs once with my co-worker so I know he knows I'm smoking off and on, but he probably thinks I'm just smoking again fully.  It's okay.  I can handle it.

2 stair runs
25 calories on bike
50 lunges
50 V ups
4 rounds

I am now so sleepy I can hardly keep my eyes open.

Monday, January 9 - Day 228

I skipped Friday, due to having plans.  I also think I needed that extra day of rest after the last workout I did.  Ouch!

I was hoping for something quick today and not only did he send me a workout almost right away, but it was a quick one.  I love AMRAP workouts!

10 push ups
10 weighted step ups (15# each hand)
10 ring rows
20 minute AMRAP

I did 8 full rounds + 10 push ups; 10 step ups and 2 ring rows.

BAM!

Thursday January 5 - Day 227

I never heard from the Trainer.  And we all know how much I hate making up my own workouts.  I had no idea what to do, so I took what he had the guys do yesterday and today and mixed it up a bit.

This is what they did:
30/25/20/15/10/5
burpees
12 pull ups and 12 squats between each round
It was really gross looking....

This is what I did:
30/25/20/15/10/5
box jumps (20")
push press (35# barbell)
squats

I did not do the pull ups in between.

I think his insanity has rubbed off on me.  *sigh*

Wednesday January 4 - Day 226

I can probably stop counting the days.  But I kind of like being weird like that.  It reminds me how far I've come and how many workouts I've gotten in the last 390 days or so.  That's a lot of workouts.

50 squats
50 push ups
50 bench dips (read: tricep dips on the bench)
50 V ups
50 Russian twists
2 rounds

Good Lord, he's trying to kill my abs.  I'm sure of it.  Two days in a row of V ups and twists.  HATE them both.  But I do them all and I am better for it, I suppose.  HA!

Tuesday January 3 - Day 225

The first workout of 2012 was an interesting 30 minutes.  I'll let you know I did not finish it all there at the gym at work.  Someone in the gym with me was bathed in cologne and I started to have an asthma attack, so I left.  I finished it when I got home.

20 minute AMRAP
2 stair runs
10 db thrusters (15# each hand)
10 ring rows
I did 5 full rounds + 2 stair runs.
And then:
50 V ups
50 Russian twists
3 rounds

I did one full round at the gym at work and then left.  I finished the other two rounds here at home.