Tuesday, March 2, 2010

Love It! From my Friends at Punk Rope

I'm totally reposting from the Punk Rope newsletter!

Today's CrossFit workout is the following: 25 Squats, 25 Push-ups, 25 Pull-ups, 25 Sit-ups, 50 Squats, 50 Push-ups, 50 Pull-ups, 50 Sit-ups, 75 Squats, 75 Push-ups, 75 Pull-ups, 75 Sit-ups. Ready, set, go!

Now I have great respect for CrossFit and I'm all for folks getting in better shape, but seriously people. To me, the above workout spells injury with a capital I, even for the super fit. Your Punk Rope alternative, which is borrowed from our 1960s class is below. If nothing else, it's a lot sexier.

Drill: The StripperSong: The Stripper by David Rose from Tease: The Beat of Burlesque (1:53)

How to do it: The drill alternates basic squats, plie squats, and squat pulses (with hip shakes). Wear something that makes you feel GOOD about yourself.
:00-:10 Basic squat
:10-:41 Alternate basic squats with plie squats (feet turned out, hips externally rotated)
:42-:56 Pulse in a basic squat and toss your hips side to side as you desire
:57-1:15 Alternate basic and plie squats as above
1:16-1:32 Pulse in a plie squat and hippy shake as above
1:33-end Alternate squats as above.

To increase the intensity: add external resistance, such as a dumbbell, body bar, or barbell, or have one of your CrossFit friends jump on your back.

Tuesday, February 23, 2010

Keepin it moving

Working on getting the winter weight off! I stopped running, )outdoors got yucky and crazy for me and I can't focus on a treadmill to save my life).... Then I fell into the not doing as much cardio as I should've been.

But just as I'm pushing my gals to get out there and ready for the back on the water in April, I'm pushing myself too.

Got in a decent 30 minutes on the Elliptical last night and an easy weight workout, I was still a bit sore from my weekend.

Tonight will be rowing machine! Back to weights tomorrow!

Come on spring!!

Monday, February 22, 2010

Shout out to Yoga!

Ok, so... JED513, convinced me to join her for yoga classes which are awesome. JED513 went away for a couple weeks so I did the sessions on my own. Phylinda my instructor, focused big time on my "problem areas", and wow! My hips are moving better and I'm noticing better flexibility and better control of my hips!

Rock on!! :)

Weekend Warrior

My foundation aka core, had a beating this weekend! I went snowboarding on Saturday with Sadielicious. We started out on the magic carpet hill together, that's my speed. This was my 3rd time out on a snowboard. Then I went in to get a snack as I was bordering Hangry... and i had a private lesson scheduled for 1 pm.. So snack time it was for me.

Sadielicious went up to the big girl hill. I met my instructor Kent. Nice guy, a little older, I guess since I'm not chippie any more I get the little older instructor... We went up the lift for the beginner slop. I fell off the lift... but remembered to duck! We made it halfway down the hill, with me falling every 2 feet or so... I'm sitting in the snow and Kent asks me if I'm left handed.. Well, I do everything except write left handed. He asked if I minded if he made an adjustment to my bindings. pulled out my right boot, he set me for riding duck. I stood up and went half way down the hill, then because I've gone faster and farther than ever, I got a little anxious and bailed... but wow what a difference.. so I learned that I ride goofy.. kind of fitting eh?

Back to the top fall off the lift yet again. This time I made it 2 inches farther off the lift before I fell... worked on falling leaf, and turns. Did tons better riding goofy! Just need to work on getting my toes and heels to work independent of each other!

Sunday, alarm goes off at 7:30.. ugh.. up and at em! Headed to Wawa, for coffee and protein plate (I've no food in my house at the moment). Headed to Singular Strength for aerials with JED513. Goal is to get at least 3 moves on rope. I have a love/hate relationship with rope. I love it for the condition aspects of it, and those who are really good at ropes look great.

I hate rope, because I struggle with it. My knees and their weird hyper-extensiveness, coupled with my weird hip issues from the knees equals, knees are not fans of holding my weight...

But that's part of the challenge and fun of putting together a rope routine, right!?

After that I conditioned and I added on to my conditioning, the catchers hang, JED513 pull-up... I may have to add a weighted back pack to JED513! But I did get a round of applause! HA! My new show, lifting people/things from catchers?

But between the two days of using my core for most things, I'm a wee bit sore today! All good though.

Thursday, February 18, 2010

Focus on Foundation

This week I've been focusing on building up/back my foundation.

Between life and work, it had been 4 weeks away from Aerials. Ouch. My feet took forever to build up "toughness" and now they are all ripped up again. Not to mention I felt like an absolute beginner again! It amazes me how hard we work to make progress and how fast it diminshes. But it should come back fairly quickly.

I'm working on a rope routine. Why? Because rope is incredibly hard for me and my whacked out knees. Bring on the challenge!

So, after aerials on sunday (and did I mention I feel boarderline of cold?). Monday I hit the gym. Felt great but it was a hard 30 mins of cardio for me. Need to focus! I think I just get board but - also felt tired on Monday.

Tuesday, wowzers, I am away of my core! Between aerials and the core workout I did on Monday. Good thing it was Yoga day! Getting noticibly more flexible! Yay! And closer to an awesome handstand.

Wednesday, still working on my foundation so I hit my bike trainer while watching highlights from the Olympics. Still trying to master the trainer!

Today. Hitting the gym again. Working to keep on target for spring and boats back on the water and a kickass rope routine!

Monday, February 15, 2010

Btw, did "weights" yesterday, so today was just cardio and core work. Now off to get more Zicam and watch the snow fall!
Wow, that was a hard 30min of cardio, but I LOVE the arc runner! Trying to fight off this cold that's been trying to move in since Friday

Sunday, February 14, 2010

4 weeks away from aerials, wow I really felt like a beginner again. AND I lost most of the toughness on the tops of my feet owie. But ALL very awesome.

Tuesday, February 9, 2010

No Snow here!

So I'm still in Phoenix missing the 2nd of the big snows! There could potentially be close to 4 feet of snow piled up! Geesh.

It's 64 here today. Expecting some rain showers tomorrow.

So I'm missing out on the shoveling and sledding workouts! But I have been pretty good about getting to the gym here. Except now that the attendees have arrived and my days start at 5:30 AM... The gym sadly starts to take a back burner.

I also have been in charge of tracking all the training materials coming in for this meeting. So I'm getting the workout of 250 boxes! Not all at once but split over the last couple days. I'm feeling it today. My rotator-cuff in my right shoulder is not happy. I've an old injury to that shoulder that acts up now and again. Apparently it's now or again for it.

I'm loving the warmer weather, and the sunrises.

Friday, February 5, 2010

Working Out while on the road

So, I think the key to me getting out of the winter blues... getting out of the winter!

I'm here in Phoenix, for part two of my work travels. It's sunny and mid 50's here. I got up early, of course I'm also a couple hours ahead and my body thinks it's east coast time still.

My original plan was to do the 4.2 mile trail into the mountain. But at 6:30 AM it was still pitch dark and last night while I was sitting on my balcony, I heard coyotes. So, I figured it would be best to not run the risks. Coyotes, and unfamiliar ground....

Went to the fitness center instead... well after about 15 minutes or so of wandering through the resort to find it! I did an awesome elliptical workout. I'll post it separately. It's a 26 minute routine and it burns it up! Perfect amount of time for those who don't have tons of time. I did some crunches on the ball and side twists and over head lat pullovers. Finished it up with some yoga/stretching by the pool. Turned off my Ipod to stretch, was awesome, the birds were singing, the smell of the grass and the desert in the morning. Soooo good.

Hoping to make it part two tomorrow morning! And I'm determined to that trail before I leave next week.

Stay tuned!

Thursday, January 28, 2010

I've started my 2 1/2 week work trip. I'm determined to eat well! Today's take out lunch, veggie quiche, packed with spinach! Resistance band is packed too!

Tuesday, January 19, 2010

Updates will start again soon! Work is interfering with gym time! Posts coming soon.

Tuesday, January 5, 2010

Row, row your erg gently down... Yeah.. Right, row the heck out of it! :) Paddles up! Cardio the cold temps away!

Monday, January 4

Workout at the Y tonight. Of course all the "resolutioners" are there now, so the gym is a little more crowded than usual. Which is all good!

I was excited to see people coming to workout together. There was a Mom and Daughter duo, daughter was a tween, and Mom did an awesome job keeping her engaged and encouraged. There was a Dad and Son duo, the Son was a teenager, I'd say probably 14ish, but tall and lanky, which often makes it harder for boys to feel confident when working out, but he was showing his dad up on the machines. And dad was loving every moment of it, you could see his pride and love. It was great! Then there was the couple a woman and guy probably about my age. She was keeping her fit bo' in line and moving!! Rock on girlie!!

So! It's a new year! And a new month.... That means.. New weights/resistance program. So far I think this one is my favorite combo. I like them all, but some strike me as more fun :)

Keep rocking it out! We're now getting close to spring!! (Although the wind chill would like us to think otherwise)

Saturday, January 2

SDs Rock!! Thanks for the fun workout gang! It was great to laugh AND work together this morning.

Don't fret about testing this coming Saturday. If everyone tries their best, and you are true to working out, and truly try your best you'll do fine. Look at this first one as a Practice run. You'll have a second chance in March as well you can pull aside one of us coachly types and test at any time.

The team USA Time Trials were and will always be the most nerve wracking thing I've ever did. I could have the plan perfectly laid out in my head and as soon as I got in that OC, I was "what the heck am I doing!", but I mentally focused and pushed forward. This past summer even though I was only there to cheer on folks, I still had sweaty palms.

After our workout, I taught my Punk Rope class. I had 2 people. This is a new class for the Y, but look out gals.. They were PFP!! and because there was only 2 people in the class they worked that much harder than if it were a full class, there's more rest time when there are more people.

Paddles Up! Rock on SDs!!