Row, Row, Row the boat....

Or machine. Whichever.
Monday:
400 rows on machine
50 wall balls 15lb
300 rows
50 box jumps 18inch
200 rows
1 min heavy bag punches
100 count jump rope
200 m backward on elliptical resistance @level4
50 box jump
300 m bw
50 wall balls 12lb
200 m bw

Tuesday: at work-
20 min on treadmill-4 min w/u, 12 min hill intervals 3.7 mph, 4 min jog 6 mph
CORE , 50 ea seated twist, toe touches w/ 10 lb plate and  50 seated knee tucks
20 pushups : surrenders x 10lb DBs x 2
15 tricep pulldown : 25 mtn climbers ea leg x 2
20 fast squats : 10 dumbbell chest press 25lb x 2

Wednesday-warm up on agility ladder
sprints and back pedals
4 warm up sprints 7.5 mph
5 sets of 15 sec work: 10 sec rest backpedal 4.5-5 mph  (2:05 ea set)
4 sets backpedal 15 sec forward 15 sec 4.5 mph: 9 mph (2:00 ea set)
3 cool down runs x 20 sec ea

Thursday- warm up on ladder
2 rounds:
tire flips x 15
plate push 40 yds x 25lb
heavy bag punch 1 min
plyo jumps x 20 x 105lb
jump rope 2 min
wall sit w/ 25 lb plate overhead 2 min  ( I had to do it in 30-40 sec intervals. it hurt)
chair push ups x 20

Thursday night workout at Faded Rose included a bottle of wine and Red Beans and Rice with Andouille. And then unexpected visitors.

Friday- no workout. I'm sure that's a shocker

Saturday- 2.5 hours of walk, jog and climb at Pinnacle Mountain. I've missed my outdoor gym and could tell I haven't done it enough lately.

See I have this kid...

 and she's smart. And pretty. And creative. And I probably tell her more often that she's irresponsible and isn't working hard enough instead of praising what she is. She attends a school that goes from 3 yr olds to 8th grade. Many of her classmates have been going to school together, with the whole grade no larger than 2 classes, since they were 3. Even though she only started school there in 5th grade, she feels like this school is her home. They are "graduating" next week. Earlier this year we were given the option of placing an ad in the back of this year's Yearbook to commemorate her transition into High School. I love this quote. And I love the pictures her Dad took of her and the ones he put together to try to show all her personalities. Even as a baby, she couldn't resist a good book. Especially one that played music. I think this ruined her for life and is the reason she can't do anything, including read, without music on.

If this moment in time is any indication,   she and her friends will grow up to be crazy, smart, wild, creative, freaky, fun, loving, compassionate adults. And some of them might even be able to do chores without being asked.  Amen.

The Fun Stuff

There were much more interesting events this week than workouts. Like a sports banquet that involved a slight disagreement over the length of a skirt. Which turned out to be pointless since apparently the parents of every single 14 year old girl on the planet had this same argument this week. And a piano recital. And more trail work. But that can wait until I have cleaned up pictures and video.

Mon: warm up was knee lifts, hip swings, walking lunges etc. to get ready for this-
50 reverse lunges 25 ea leg
50 split jumps
50 tractor tire flips with jumps (flip it, jump in the tire, jump out)
      managed 30 in the first set but at some point, several people were stuck on flips because it took the most time so we had to all take turns on one tire, yes that's right, me and the boys flippin the same tire
uphill run 20% incline 5mph 2 x 50 sec
50 tire flips (no jump)  did 20 in the first set
50 single leg press-25 ea leg, 75lb

run, flat, 8.5 mph x 50 sec    9 mph x 50 sec
     got 20 more tire flips + jumps in
50 plyo jumps x 90lb
finished tire flips x 30

Tues: warm up knee lifts, hip swings and jump rope
should have been a 5k run but used the rowing machine again instead of running on asphalt, fasciitis still an issue
500 rows, 20 push ups, 500 rows, 20 push ups, 250 rows, 20 pushups

Wed: warm up with CORE
3 rounds of 20 sec work: 10 sec rest for 4 min at each station (that equals an hour, I did the math :)  )
agility ladder with 4 long jumps at the end
plyo board jumps
plyo machine hops x 150lb
box jumps, 2 x 12 @24in, 1 x12 @18in, 1 x 12 @12in, 1 x 12 @ 8in...not timed, if you could do them fast, you could rest until the next round started
jump rope

 Plyo board- diamond shape on a wooden (think basketball court) platform with 1,2,3,4 in a cross. Each time we'd get a combo call like 1-2 or 1-2-4, and jump only on those numbers so it's front and back or side to side or side front back.  Plyo machine has you on your back with a weighted platform at your feet. for this one, the numbers like the plyo board are on this platform to. Lift the weight by straightening legs then hop between the numbers called. Not as easy as it sounds! I really liked this workout- I have terrible verticle so I need stuff like this.
 
skipped Thurs
Fri: warm up with CORE
4 rounds of
500 rows
30 kettlebell swings x 20lb
10 pullups (assisted with band)
30 full situps

Saturday was trail work, got about 2.5 hours in before I had to come home to get ready for the small one's piano recital.
Who knows what will happen today. Could be a bike ride, could be much needed yard work. Pretty sad that we've been working on trail so much that the "wilderness" looks better than our yard.

Workout Lite

Was not a heavy workout week.
Monday:
warm up :4 x 8 3 in 1's (hang clean, front squat, push press)  1 x 45lb, 1 x 55lb, 2 x 65lb
4 rounds of:
300 rows on rowing machine
hang snatch x 10 x 45lb
300 rows
turkish get ups x 6 ea arm x 10lb kettlebell (from standing down to lying on floor and back up all while holding a weight pointed up to the ceiling regardless of body position. Try it. Not as easy as it sounds)

Tuesday:
1 min weighted toe touches x 10lb
30 sec plank
1 min jump rope
30 sec plank
1 min wtd roman twists x 25lb ouch
30 sec plank
30 sec jump rope single leg, each leg
30 sec plank
1 min flutter kicks      and that was the warm up

6 rounds
200 meter run ( I ran 3 and did 3 x 200 rows on the rowing machine. Rowing is harder)
30 wall balls x 12lb
30 kettlebell swings x 20lb

Thursday:
warm up with a little core, not much
15 minutes of 10:10:15  lat pulldowns, push ups, sumo squats
45 sec run @ 8mph
10 push ups
run
10 lunges each leg
repeat all 4 again
3 x 30 sec @ 9mph

Saturday:
17 mile bike ride, flat but fast
Sunday:
6 mile bike ride with the small one, flat and slow but alternated Big Ring Ride with Spinning

Mother's Day Workout

This week there were a few workouts of the usual type but also a different sort of cardio. This week my heart has been given heavy pitter pattering while watching the kids and wondering "how did I end up here?".  Thump Thump, Thump Thump. I'm watching my baby grow up and become a young woman. Scary enough. I'm watching the boy I got as a bonus when I married my husband be more excited about his college experience than I've ever seen him before even though he's beginning his Junior year. He needed to make some changes and has been smart enough to make them happen.  And then there's the oldest. Oh my. She was a 15 year old who was already 6 feet tall and made me feel like a dwarf when I met her...I don't think she's gotten much taller but she continues to dwarf me in so many other ways. She sees what she wants and makes it happen. Not many people can do that.  She's officially a college graduate. With honors. And is getting married to another recently graduated honors student who shares my love of things dorky and science-like. She's adding to our often strange little family, in-laws who are incredibly fun and smart and make me laugh like few other people I know. Life is full of goodness.  And my insulating bubble that keeps the goodness in and the badness out, is still intact today. Amen.