Tuesday, November 16, 2010


Due to certain events, mostly me being dumb and a terrible planner, I fell off the dead lift wagon. More on that later, because I'm trying to get out the door! I need to do more. Not a lot, just more. So I stuck a quickie in today and it was just what I needed.

5 mins turkish get up, alternating arms after every rep. I used a light weight. Just to warm up and grease the groove.

15 secs single arm swing (L)
15 secs rest
15 secs single arm swing (R)
15 secs rest

repeat 15x. 15 mins total

Total workout? 20 mins. I have the time for that. Everyone has the time for that. It might seems like a pain in the ass to get started, but you'll never regret that you decided to work out. Just do it. Advise I plan to start using again

Tuesday, November 9, 2010

Deadlift Program, Week 1, Day 3

I did this on Friday, I swear! I just forgot to blog it. Yesterday's workout, though? Skipped it. Meant to do it today, but then remembered that I have a dentist appointment. Sometimes life gets in the way...excuses...

6 x 2 @ 80% (150 lbs)

I did this Friday morning. Heavy morning lifts? BLECH. Takes me forever to warm up. I think that and it being the 3rd day deadlifting that week made it kind of a bitch. My hands were killing me and I just sorta struggled. Probably also didnt help that I was in a rush to finish to leave to go out of town. Oi...back on track tomorrow.

Wednesday, November 3, 2010

Deadlift Program, Week 1, Day 2

6 x 3 @ 80% max (150 lbs)

After each set of 3, I did 5 pushups.

Deadlifts are funny things. If you do it EXACTLY right, it feels great. I can feel my muscles all working together, and it feels....STRONG. When the movement isn't exactly right, it feels like too much work. Not good work. Unnecessary work. It's taking me a while to get my groove back, but it's feeling better and better with each set.

A couple of the 3rd reps felt a bit heavy, but overall, they felt good! My hands and shins, though? Ouch! Feels good to be beating myself up again :)

Monday, November 1, 2010

Deadlift Program, Week 1, Day 1

Deadlift Program

Beginning Max: 185 lbs

6x2 @ 80% max (150 lbs)

After each set of 2, I did 2 pullups (another thing that needs some work for me). So far, so good. Lifting 80% for 2 reps is pretty manageable. I didn't do any other "auxiliary" exercises today, because I was in a rush to get home. Hoping to add a few more exercises here and there, but keeping the focus on the deadlifts.

Thursday, October 28, 2010


Once again, I'm totally and completely bored with working out. It mostly has to do with the fact that I've lost a TON of strength in my upper body (I think it stems from not getting adjusted after I got rear ended, and my neck being all whacked out), and just being sorta discouraged about that. Half of me wants to pout and continue to work out once a week. The other, smarter, half say to stop being such a pussy, sack up, and start putting work in. I can't just will my strength back.

The other day I decided to test my deadlift max. For funsies. Yeeeeeah....it's 60lbs less than it used to be. Holy crap! I looked around and decided to give this a try. It's 6 weeks, so I'm hoping and praying that I actually stick to it. I'm pretty sure I will. I have a set beginning max, a set program, and a set goal of what I want my max to climb back to. Well, sorta. I'm actually more interested in how much I'll gain from this particular program. That's the part that I love about working out. It's a+b=c. Beginning max+program=end max. It's a challenge and a game.

I'll substitute some other exercises, included kettlebells, in there, and we'll see how it goes! Hopefully I'll remember to keep track of it on here, too :)

Friday, September 24, 2010

Lunges and Jump Rope

Hey look! I finally did a non-repeat workout!

Yesterday was our company picnic thing, and they handed out really nice jump ropes. The kind that are made of the pieces of plastic all strung together. They're nice, because they don't tangle up. They WILL leave whip marks, though, if you hit yourself with them. I guess they were supposed to balance out the corndogs and Haagen Das ice cream they served at our health conscious company....

My apartment complex has a tennis court, so I did my workout there. I set up the jump rope in one corner (could do swings instead), along with my gymboss (set at 1 min manual intervals). SO. Lunge the length of the tennis court, about 20 lunges/yards, then 1 min of jump rope. Walk the perimeter back to the start. Repeat for a total of 10 rounds/laps. On rounds 4 and 8, I did side lunges, just to mix things up.

It was a LOT of lunges. Legs and butt are pretty sore.

After round 3, I began to question my sanity, but the last few laps actually got easier.

Thursday, August 19, 2010


I used to follow a SUPER popular kettlebell blog. Until, that is, the author said something about how people who aren't doing kettlebells are wasting their time. Do I love kettlebells? Absolutely. Do I whole heartedly believe in them? Totally.

This country is in the shitter, as far as health and fitness goes. In my opinion, people should find something active that they like, AND DO IT. Be it kettlebells, running, hiking, dancing, walking, whatever. Maybe it won't be as intense or beneficial as kettlebells, but in no way do I see it as a waste of time. ANYTHING is better than nothing.

On my lazy days, I'll just do a few sets of heavy turkish get ups. I know that I've worked just about every muscle in my body, even if it's for a short amount of time. Sometimes that's enough for me.

Moral of MY story: Get out there and do something. Anything.

Also-if it's less than 5 stories, TAKE THE STAIRS. Just do it.

WOD 8/19/10

Workouts have been weird. I've been in the mood to mindlessly sweat. Is that weird? Kettlebells require attention. Weightlifting requires attention. Briskly walking uphill on the treadmill for long periods of time with my nose shoved in a book doesn't really require attention. And it makes me sweat like a horse. Does not, however, make for good blog fodder!

3x5 windmills
3x5 goblet squat
3x5 double clean and press
3x5 double front squats

"Sunday swings":

3x40 alternating snatches

40=total reps, including the switch/swing. Also=10 snatches on each side.

Tuesday, August 10, 2010

WOD (Workout Of the Day) 8/10/10

I got today's workout here. Good ol' Crossfit. I can always count on it to make me almost barf.

As many rounds as possible in 20 mins (I did 4. Need to work on my pace):

-7 squats (95 lbs)
-10 total overhead walking lunges, R arm (hold weight straight overhead, I used 8 kg kb)
-7 burpees
-10 total overhead walking lunges, L arm (or vice versa, with which arm you do first)

I blew through the first round and about made myself puke. After each round I had to take a few deep breaths to get some air to my brain. With even nearly heavy squats, I should have paced myself better. Nothing worse than huffing and puffing trying to pressurize and squat. The burpees were a buzz kill, but not too bad.

Note: you could sub barbell squats with kettlebell front squats (probably 2 12's).

I can already feel it in my legs. Oooooh boy....

Friday, August 6, 2010

Double Quickie!!

No time for a lengthy workout, so I blew through a super quick one today.

hip mobility
2x5 goblet squats (similar to front squat)
2x5 ea renegade rows (pushup position over 2 kbs, row up one at a time)
2x5 dbl cleans (heavy)
5x20 alternating swings, about 30 secs rest between sets

One good thing about living in a second floor apartment is that it forces me to gently and slowly lower the kb during the renegade rows. When I get lazy, I usually let them fall a bit quickly. Havent done them in a while and forgot how much of an ass kicker they are!!

Friday, July 30, 2010


Meh, it was kind of a pish posh thrown together workout.

3x3 Turkish Get Ups (TGU)
5ea tactical lunge/10 swings x6
5ea press/5 walkout pushups x3
One round of good ol Tabata swings:
20 secs swing/10 secs rest x8

Tuesday, July 27, 2010

One bell. 25 mins. READY GO.

Another Crossfit Jersey Shore one! I LOVE that site. Sad that you have to pay for their daily workouts now, but they're so awesome that I certainly don't blame them.

The goal is to get 5 rounds in 25 mins, and finish your 5 rounds if you don't make the time. To be honest, I cant keep count past...ohh...2. So, yeah. I just go til my Gymboss beeps. Sidenote: bought the new camo Gymboss!! It's rad, but I think I think I liked my pink one more. Either way, it's the best watch around!

KB swings 5/5 (5 ea side, NOT alternating)
Pushups 10
KB Clean 5/5
KB push press 5/5
KB front squat 5/5
KB one arm row 5/5
Walkouts 5

Go heavy-ish. I would use a 16kg bell. For me, the best strategy is to just focus on the next exercise. Not the whole set. On pushups? Just focus on getting those 5 cleans in next. Don't think about how front squats are coming up and you hate those and you hate kettlebells and eff this is hard and you hate your life. Just those 5 cleans. Then those 5 push presses, etc.

Tip-When you start getting tired (there is a LOT of upper body in this), your swings are going to want to suffer. Don't let them. Keep your hips strong and really focus on keeping that shoulder pulled back into the socket. Don't let it get lazy and pull to the front.

Double Trouble

This one I stole from Brandon over at Kampbell Kettlebells. He was in the group that I assisted during my last RKC and he rocks. I will gladly admit that this workout SMASHED me last time. Which, of course, lands it on my favorites list. I need to play around with the weights a bit more, I think. Anyhoo...

Each exercise with 2 kbs of the same size (I used 12's. Those damn front squats were the death of me)

10 rounds

On the minute:
5 dbl swings
5 dbl clean and press
5 front squats
remaining time in that min: plank

Rest for 30 secs

Rinse and repeat 9 more times.

And try not to barf.

Enjoy the pain.

Savage Sunday

Back is a wee bit tweaked, so I'm taking it easy and am going to post a few favorites. I stole this one from Crossfit Jersey Shore (link to right) and it's my go-to when I'm being lazy and need a super fast, super ass kicking workout. My friend and I usually pull this one out on Sunday's (hence my super creative name for it), when we just want to sit around all day, but know that we need to get some work in.

As many rounds as possible (AMRAP) in 20 mins:

5 burpees (could sub squat jumps)
10 snatches on each side (I use a 12kb, she uses an 8)
15 mountain climbers on each side
20 swings (same size you snatch with, or one size up)

Simple enough, right? These AMRAP workouts are really as hard as you want to make it. If you really push yourself, you'll be in a heaving sweaty pile on the floor by the end. If you take it a bit slower (which sometimes is totally ok), it'll still work you, but not as much (uhh...obviously). And, really? 20 mins? Doesn't get much quicker than that.

Friday, July 23, 2010

Fight Gone Bad

I stole this little puppy from the Crossfit website, and tweaked it a little.

Burpee-1 min
Sumo deadlift high pull-1 min (could use bell or bar, I use bar)
Box jump-1 min
Push press-1 min
Swing-1 min

Go from one exercise to the next without stopping, doing each for one min (PACE YOURSELF. Or else you'll almost barf half way through the first set....ok that might just be me).

Rest for 1 min.

Repeat 2 more times, for 3 total rounds.

I set my Gymboss for 18 1-min rounds.

You can sub different exercises, as well, if you want.