Oooh. Made myself sore.

Today: 10 min on treadmill (legs were SORE!!!)

Circuit of shoulder presses with dumbbells, pushups, lat pull downs, divebomber pushups and a half-mile run on the treadmill. Then after all that I did there sets of body rows on a bar and some rotational shoulder things with 3 lb dumbbells.

Yesterday: 10 minute warm up on the treadmill, then circuits of treadmill, back squats, stability ball curls, and dumbbell deadlifts. I tried to do low rep sets of heavy weight. So 120 to 140 with the squats, 2x70 lb for the deadlifts. Then at the end I did some lunges with 2x30 lbs. I also threw in a couple sets of front squats holding the 24 kg KB.

Sunday: No workout, but I did go shooting for several hours.

Saturday: Off

Friday: 1 mile warm up on an indoor track. Then alternating sets of lat pull downs and weighted pushups. I think I did a ton of those and that was it.

End of vacation!

Hey tuff chicks! I'm glad we are posting again. I haven't been nearly as active as before, and I don't have a new hot sh** job to blame for it either. Basically, I've just had a really depressing winter, with a lot of related job stress, and oh yeah, did I mention, I was really depressed! Anyway, I'm doing better, more sunshine, and working out again and trying not to get down on myself for loss of fitness. Mostly, my workouts have involved running and jumprope. Yesterday, I went for an easy run of about 4 miles. I had to walk part of the time, which was o.k. I don't mean to be too negative. I was in an aerial dance show that went really well and took up a lot of my time, late nights etc. So, in spite of being / feeling heavier and slower, I'm still able to pull my sorry carcass up onto the ropes. Tomorrow, I'll try a pyramid workout and I'll be sure to share an update of how it goes. Be strong, or at least, be beautiful!

Run through the neighborhood

I did another run through the neighborhood tonight for about 32 to 33 minutes. Its a 3 mile route with some decent hills. I guess my overall pace was pretty slow, but I was feeling pretty tired too.

Tried the "boot camp" class

So I tried the 5 am bootcamp class. It was OK. Not spectacular, but not bad. We started by running laps around the room. Then we did a bunch of ab exercises - don't remember what all of them are. Then we did this thing where we did a pushup, then we got up on our knees and did a empty-handed shoulder press and then a wave, kind of like the arm action in a jumping jack. Then two pushups, two presses, two waves, etc. all the way up to ten. We then did a timed circuit workout of box jumps, pull-overs (lying on your back, with straight arms, pull a KB from over your head to your hip and back up - didn't think it was a very useful exercise), curls with KBs (very disappointed in the use of KBs by this point), tricep pushups on a med ball, v-ups holding a bar, and exercise bike. 30 sec at each station the first round and 60 seconds the second round. We ran laps again and when the instructor said "down" we did pushups and when he said "back" we did flutter kicks. Then we did a prison countdown of the pushup/press/wave from 10 to 1 on one side of the room, v-ups with a bar on the other side of the room (except 10 each set - no prison count down) and running in between.

So yeah, it was OK. I was happy with the amount of pushups incorporated, but disappointed in the use of the KB's.

Not sure if I'll go back to that class again or not. There's a local Krav Maga school that is offering free classes in May, so I'll try that. Then there's a new crossfit group starting up soon, so I might check them out.

Tired and busy

Saturday was the last time I worked out...tried a gym recommended by a coworker. They have a big open room with lots of toys in there, including rings, plyo boxes, and LIFELINE KBs!!!

I did a 10 minute warm up on the treadmill, then 5 times through a circuit of:
10 body rows
10 box jumps
10 stability ball hamstring curls
agility ladder down and back

Then I did twice through of:
10 touchbacks
10 tucks
20 bicycle crunches
10 pushups
10 leg levers

Too busy and tired Sun/Mon/and today, but planning to get up early and try the 5 am bootcamp class at that gym...we'll see how it is...

playground

Usually on my way home, I think up a workout. I know, I don't give it much planning, but its better than nothing. Other days, I can't get a plan made (brain gets fried by the end of 15 hours, for example). Those days, I do whatever comes to mind.

Yesterday: 50 reps of each
burpees
skaters
pushups
russian twists
cable punch
mountain climbers
swimmers
situps

Then 2 minutes of plank (not in a row).

As an aside, the weather here has been delightful. Today: Mid 70's and enough breeze to be comfortable. I'm pretty sure the weather here is among the best in the country overall. It still does not make me miss WI any less though!! Guns, you said in an earlier post that it was the start of spring there . . . its been spring here for about a month. I have worked out outdoors much more often than I ever did in WI. The neighbors only stare a little when I'm throwing Dballs around and sprinting up and down the lawn :)

Long Week

I've been working out inside the last couple days because its been rainy out, and its nice to workout at the office around my coworkers sometimes.

Today: 1o minute warm up on the treadmill

5 rounds of:
10 90-degree assisted chins
10 thrusters (squat and overhead press) with 2x25lb dumbbells
10 pushups
30 situps
0.3 miles on treadmill

Yesterday (quick workout b/c I had limited time)
10 min on treadmill
3 rounds of:
25 pushups
10 lat pulldowns
10 min on treadmill

Wednesday:
35 minute run through my neighborhood

Name Change

Goin2thegunshow changed her name to Tough Chick :)

Prison!

Spring is FINALLY here!

Yesterday I biked for an hour outside, yay

Today I did a 7-1 Prison Workout of Push-ups, 90 deg asst chins, Frt Squats, and Power Wheel Leg Curls.

Also did a 20,15,10, 5 of Power Wheel Rollouts and then 10 Alt. Pauses.

Then rode exercise bike for 20 minutes with 10 minutes of Indian Clubs for cool down.

It was a 4 star workout that was fun, felt good and I was done in an hour!

oh, the irony

I was just sweating through a workout (which I'm feeling today big-time) and I thought that I'd love to share. I was going to email it, but then K-smash sent out that email telling us the blog was back alive!

Anyhow, yesterday was clean-squat-presses (pyramid-style):
30 reps with 20#
20 reps with 40#
10 reps with 60#
(lie on floor panting for several minutes)
10 reps with 60#
20 reps with 40#
30 reps with 20#

The light reps gave me a chance to do faster sets. The 20# was a perfect warmup/cooldown. I did no other warmup and felt great. The heavier sets really hurt!

Now, to bring you up to speed on my (lack of) condition:
still working 80hrs/wk average. last week logged 100hours at work. phew! So I do not workout every day, and sometimes all I do is a little light jog, or walk/jog combo. Depends on my energy level, etc. I rarely spend more than 30-45 minutes on a workout. My core strength and balance need mucho help. You would not recognize my weakling self . . . its sad really, but I try not to think about how far I've fallen.

Run in the sun

Saturday: warm up on the treadmill (it was SNOWING outside! Grrr!)
Several sets of lat pull-downs and weighted pushups, back and forth. Then barbell cleans with 95 lbs. A little more running at the end.

Sunday: Ran about a mile to warm up, then several sets of squats and deadlifts, and topped off by weighted situps on an incline.

Today: about 4 miles with two of my coworkers on a nice, hilly, urban course.

My most important goal right now: I need to nail pullups. I NEED to nail my pullups. I am SOOOO close.

Be strong, and be safe!

Catching Up

Yuppers - we're back!!

So I worked out today. I think I am going to be sooooo sore tomorrow! I warmed up with a run on the treadmill because it was pretty crappy weather outside. Then I did several sets of lat pull-downs, weighted pushups, and shoulder presses with dumbbells.

Thursday I did sets of running, regular pushups, KB snatches, KB swings.

Earlier this week DH and I went running twice.

Now that I'm out of training and back in the real world, I definitely want to try and keep myself motivated to train hard, so this should help. Be strong!

Tough Chicks are Back!

Hey Everyone!

I just talked to K-Smash and it inspired me to write a post and start blogging again!

I injured my shoulder last summer and had to tone down my training a bit!

I am doing the AIDS ride this summer and have been training for that. Saturday I went for a bike ride and yesterday I did an easy 5x5 with the 16ks. Bent over rows and presses. I also went for a long walk.

I have been swinging Indian Clubs to rehab my shoulder and I really like them!

Okay, more later!