If you’ve taken part in FMM then you know the rules. If you’re new, please take a moment to answer this week’s question on your own blog then add your link in the comments section here at: http://www.alltheweigh.com so we can all see your FMM questions and answers. Please invite your blog readers to add their links here too so everyone has to opportunity to be seen. The idea is to connect with other awesome bloggers so take a moment to post your own FMM post and comment on a couple of other posts. Now it’s time for this week’s topic!

1. Share something that you enjoy doing when you’re alone. I make some sounds that I’ve made since I was a little kid. It’s kind of a weird comfort thing and I don’t know how to describe them, except for it has something to do with pushing saliva up to the top of my mouth with my mouth shut. It makes little squeaky sounds. I only do it alone, my husband thinks it’s too weird.

2. What do you plan to eat next? I’m going to have a strawberry smoothie and a breakfast sandwich in the morning because I STILL DON’T HAVE A WORKING KITCHEN. (Getting tired of that, in case you can’t tell.) My breakfast is BIG before training workouts. I need it.

3. When did you first travel on a plane? Where did you go? I was 10 and we flew from Maine to Orlando, FL for a Disney World vacation.

4. Do you currently have a crush on someone? If so, share a few of the reasons why. Obviously I have a crush on my husband. Being away from each other does make our time together sweeter and more intense. My celebrity crush is Ian Somerhalder, see last week’s FMM. Although, I was watching recaps of the MTV Movie Awards and Tom Hiddleston was looking pretty nice.

5. List one thing that disgusts you that probably wouldn’t bother someone else. I’m fairly unflappable, being a science major and all. But eyes freak me out. I really hate it when people cross their eyes. Ugh.

6. If you could buy a new car tomorrow (and money was no object) what would you buy? Probably an Infinity G37. Man, that car can PURR.

Oops, I cut him out of the picture.

7. Who was the first person who broke your heart? Oh, gee. Well, there was this guy in college. Let’s call him “Rich”. I had a super crush, I *think* he liked something about me. We were on and off again, but the on part wasn’t really very on. He didn’t want me to be with anyone else and got really overbearing when I was interested in someone else when we were “off”. He’d meddle with the guy if paying attention to me again didn’t do the trick. He ended up leaving school, but I still carried a torch for him. The last time he was visiting he told his friends he was going to see me, but he never walked across the hall to my apartment. (Really.) For all of the on again off again crap, this was the one that hurt the worst. I don’t know why he did what he did. He definitely had mental health issues that extended far beyond his interaction with me. His friends, who really were not my biggest fans, even felt terrible. Flash forward to after college, a year or two, I randomly ended up at the same NYE party. After he got all territorial that I was talking to his brother, he ended up hooking up with another girl and I’m pretty sure they had sex withing 20 feet of me. (We all ended up sleeping on the floor.) That torch? Extinguished for good!

8. If you could spend the night with a celebrity tonight, who would it be? I’m a boring married person, but if we are getting creative, let’s go with Chris Pine. He looks like fun.

9. Are you a morning person or a night person? Definitely a night person. Mornings are okay. Probably afternoon is my worst time of day!

10. What’s your favorite board game? I have to say I’m a big fan of plain old fashioned Monopoly.

11. Can you play an instrument? If so, what do you play? I can’t play anything. I can bang out a couple of really simple things on the piano that only sound like anything at all to me. My piano teacher let me go. Really.

12. What is the last thing you ate? I had Chili’s potato skins with no bacon.

13. Do you wear a watch? Nope.

14. Do you go to church? No. I enjoy going with other people to theirs occasionally. My husband calls me a “religion tourist.” While I do find some services inspiring at times, I’m not a fan of organized religion in our society. I’m not a fan of old white dudes telling people what to do. If you have a strong belief system, that’s great, but practice it in how you live your life, not just Sunday morning. The great thing about all of us is we can have conversations with God all on our own, we don’t need a mediator.

15. Do you ever wish on stars? Yes, I do.

16. Have you ever been on a motorcycle? Yes, my dad had one and I’d ride with him sometimes. I don’t know if I’d be able to do it now as an adult! I’ve seen too many accidents.

17. What is the last thing you purchased? 3 little succulent plants for a little garden project I’m working on.

18. How big is your bed? Queen sized.

19. What size shoe do you wear? 8.5-9 usually. I’m a 9.5 in a running shoe.

20. What are you looking forward to most in the coming week? Going home, seeing my girlfriends and having a margarita, or a dozen.

Who’s watching the Boston Marathon either live, on TV or on your computer at work? I’m rooting for Kara and Shalane! I love watching marathons, and this is 1) motivating me for my 11 miler later and 2) motivating me and getting me pumped for NYC Marathon this fall =)

Are you running a marathon anytime soon?

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Tandem Jump

Like any BANM meetup in Palo Alto, the recent one was fun and action filled. We played tag, learned how to safely roll, jump and climb. In the spur of the moment we invented Tandem-MovNat. What is it you ask? Well, come to our next meet-up and find out.

One of ther things that I find truly amazing is how contagious MovNat is. Luis was showing us how to jump and within the shortest period of time, Moms and Dads in the playground next to us were showing their kids that they can jump, too. We get that a lot. People start balancing, jumping, climbing. It’s like you push a button and all of a sudden everyone remembers how fun these things were when they were kids.

Can you tell how much fun we had playing tag?

Think about the mentors you’ve had in your life. What makes them have such an impact? Is it the example they set by there actions? Is it their willingness to give time and energy to help you succeed? Is it their genuine interest and investment in your success? Now think about how you respond to others when they come to you with questions and when they look to you to be the example. What kind of mentor are you?

We are all equal parts mentor and mentee, seeking wisdom and knowledge from those who’ve come before us while impacting and influencing those coming up around us. These mentor/mentee relationships are not one-way streets either. Mentoring others has a profound impact on the mentor.

Take advantage of the people you have around you. You don’t need a formal arrangement to receive the gifts of wisdom, experience, and support. You simply need to seek it out and pay attention. Whether it’s related to work or play, relationships or hobbies, fitness or intellect, we can benefit in all areas of our lives from the lessons of good mentors. And as you’re learning from those who’ve come before you, guide those coming up behind you. Nothing solidifies a lesson like being that lesson for others.

#1

WARMUP

6min Jump Rope Sessions

2 Rounds of… 20 Jumping Jacks | 20 Mountain Climbers | 3 Pullups

WORKOUT

Part A: For 8min… EMOTM complete… 3 Thrusters (increase the weight each round as possible)

Part B: 4 x 8 Romanian Deadlift

NOTE: This is a new lift. Hold a weighted barbell or dumbbells at your waist while standing tall. Keeping your core tight and back flat, push your hips back with only a slight bend in your knees, lowering the weight against your legs. Go down as far as you can WHILE KEEPING YOUR BACK FLAT and then squeeze your hamstrings and glutes to stand tall again. See a demo video here.

Part C: 3 Rounds for Time of… 15 Kettlebell Swings | 15 Box Jumps with a Squat | 15 Pushups

#2

WARMUP

6min Jump Rope Sessions

2 Rounds of… 20 Jumping Jacks | 20 Mountain Climbers | 3 Pullups

WORKOUT

Part A: 3 Rounds of… 8 Bodyweight Rows | Rest 60sec | 10 Toes-to-Bar | Rest 60sec

Part B: 10min ARMAP of… 6/6  Single Arm Kettlebell Clean & Jerks | 6 Burpee Pullups

NOTE: Kettlebell Clean & Jerks are new. They start like a normal kettlebell swing, using our hips to propel the weight. This time we pull up close to our body, catching the weight on our chest, elbows in tight. Then dip at the hips and drip the weight overhead. See a demo video here.

#3

WARMUP

6min Jump Rope Sessions

2 Rounds of… 20 Jumping Jacks | 20 Mountain Climbers | 3 Pullups

WORKOUT

Part A: For Time… Run 800m | 50 Wall Balls | Run 800m

Part B: 3 Rounds of… 1min Plank | 15 Hanging Knee Raises | Rest 1min

Part C: 4 x 8 Back Extensions

#4

WARMUP

6min Jump Rope Sessions

2 Rounds of… 20 Jumping Jacks | 20 Mountain Climbers | 3 Pullups

WORKOUT

Part A: 3 x 8/8 Alternating Shoulder Press

NOTE: For this, use two dumbbells. Alternate pressing one at a time overhead for a total of 8 reps each arm. Core tight!

Part B: 5 Rounds for Time of… 50 Jump Rope High Knees | 10 Plank Up/Downs | 5 Pullups

Part C: 3 x 12/12 Weighted Side Raises

April Goal: I want to rock this dress. (Thanks to Teresa for picking it up for me a while back!)

How vain, I know. I may already rock it a little bit haha but I want to ROCK. IT. I told my husband that I want a nice dinner after each phase of the journey – dinner that requires reservations.

I want to add some definition to my arms and continue to slim my stomach. It’s going to be awesome and this dress will be ridiculous.

On Monday, I start the 3rd week of LiveFit and it’s going well. Today was the hardest day, we had plans to go to lunch with a friend. The plans fell through and we ended up at Seaworld. It was great food…haha…great food that is extremely bad for me. I didn’t pack my normal lunch and snacks because I thought we were going to lunch.

We ended up with BBQ chicken. It was actually well-prepared so I took the skin off and ate the chicken. The portions weren’t great (very small amount of chicken with a hefty serving of carbs – fries and a dinner roll to be exact). I was feeling nauseous because of the sun and lack of food and ended up drinking a (warm) protein shake which wasn’t that enjoyable and having a couple of fries. Not a big deal but I was sad to have to deter from the clean eating.

Back to it now…I even made these awesome Carrot Cake Protein Bars for my afternoon snack. Tomorrow night will be the first time that I prepare all of my meals for the entire week. Look for that post soon!

Monday was back to boot camp.  Love that darn class-lots of abs and squats!  Am I crazy?

Tuesday was my day off and I ran my long run in the morning.  I was scheduled to go 5 1/2 miles this week.  I have to say it was probably one of the best runs I’ve had in a while.  The temperature was very comfortable.  It was about 54 degrees with some sun and clouds and a little breezy.  I always have my best runs in the morning.   I tried to keep a steady pace and not be obsessed with my time and pace.  I just enjoyed the run.  I felt strong and never felt tired.   These are the runs I like the best.  I hate when I get caught up with worrying about my speed.  Long runs are not meant to be fast during training.  I took my usual route through the neighborhood to the local bike path.  It’s such a peaceful place to run.  I am so lucky to have it so close to where I live.

Wednesday- Back to boot camp.  More abs, circuit training and a little running and jump rope for cardio.  A nice mix!

Thursday-I usually have Thursday’s off but since we were anticipating a crazy day at work, I went in to help out.  I got home in the afternoon and was able to get a 3 mile training run in.  It was a rainy day and I was lucky that it held off  during my run.  I had a pretty good ave. pace of 10:01.  (Just where I am supposed to be.)  The wind was bit nippy and I was glad I was wearing gloves.

Friday-  I don’t usually have Fridays off but switched to work Thursday instead.  I slept in late (which I rarely ever do) and went to the gym at 11AM.  After a 7 minute warmup on the arc trainer, I worked arms/shoulders/back/chest and then worked legs and glutes.  Wrapped it up in 50 minutes.

Today I waited until the afternoon to work out.  I was waiting for it to warm up outside.  I was hoping for a little sunshine but it was having a tough time making an appearance today.  I just got back from a 3 mile run.  I would have to say it was the best run of the week.  I wore my New Balance Minimus shoes and they just felt so light on my feet.  (I haven’t been wearing them since I started running outside again.)  Once I got past the first 1.5 miles, I felt like I was floating.  I was focusing on my cadence and trying to keep my feet light on the ground.  I almost felt like I was dancing.  My best pace during the run ended up to be 5:25 which I have never done in my life!  Mile 3 was an ave. pace of 9:18.  My ave. pace over the 3 mile ended up to be 9:55 but if I can get back into that rhythm again when I run, I could really make some improvements in my time.  It was a great way to end the week!

Now it’s time to take a rest day tomorrow.

How was your week?  

My biggest struggle on this fitness journey has been toning my legs. They are strong and I work them daily, but they are toning at the pace of a tortoise who hasn’t had its coffee for the day.

With that being said April’s challenge is to run 5 miles a week. To some this may seem like nothing. Great for you! lol. But this girl doesn’t do much running, especially now that I crossfit everyday. Although running is a part of crossfit it’s not a major part and we don’t do it every day. I’m not terrible at running I just don’t do it regularly.

So there it is. No big “Oh My Gosh she’s gonna try that!!!” But it is a start and a goal I think I can reach if I put my mind to it.

I figure with my schedule giving myself a week to complete the miles is the best way to do the challenge. There is no way I will actually run daily, some days I may do 2 or 3 miles and others 1 mile. As long as at the end of the week I have totaled my 5 miles.

Today is Thursday and I have only done 1 mile for the week…..this tortoise better get her butt in gear!

Wish me luck!

For lunch and dinner, I’ve been eating 6 oz of lean meat – usually fish, chicken or turkey. Tonight, it was chicken – that I overcooked. The outside was charred. After a couple of failed attempts at eating it, I ended up cutting into it to eat the non-charred meat inside. I had brown rice (usually only a starch for breakfast and at dinner – oatmeal at bf and brown rice or beans, etc. at dinner). No starches after 7 pm or 3 hours before bed. Meanwhile, my husband had chicken cordon blue. Sometimes we eat the same thing, sometimes not. This makes it difficult but it’s worth it. Gabriel eats something different too. I think that eating healthy can be a deterrent for mommies because we are caring for the rest of the household and don’t want to have to cook two meals. So…my question is…do you want a fitter you thus having to make different food or do you want to settle for this? On another note, I was surprised to find the healthy things that Gabriel loves – rice and black beans, cooked carrots, asparagus.

Me and my brothers (Mike on the left and Mark on the right).

Me and the sisters (Michaela on the left, Whitney on the right)

Let’s start with the not so obvious (but, really, it is obvious). I’m adopted. This way, we can avoid the awkwardness later when you realize that I look nothing like my parents or my siblings (see photos to the left). It also explains the token white girl in the banner at the top of the site. That’s my sister, Whitney, on top of a Hummer with her best friend, Andrea. Andrea is Teresa’s sister. Teresa is my best friend since 15 years of age in Coach Polite’s PE class where we first met.

Where are you now?
Now, I know some of you see the pictures of me and Andrea and think, “You guys look great!” Well, we beg to differ. We know we can do better. I have been pretty skinny most of my life. The most I had ever weighed (before pregnancy) was 113 and that was after putting on 10 pounds of muscle thanks to my summer trainer, Chris Brooks. (Shout out!)

My boys, Jeremiah (left – 7 months old) and Gabriel (2 years old)

Fast forward to now, two boys later and (today) 118 pounds. That’s not bad in the grand scheme of things, but again, I can do better. After Gabriel, I was blessed to be able to train with Duane Drisdom (@driz_nation) and he kicked my butt. It was awesome. Then, we were blessed with Jeremiah and here we are. The weight came off much quicker with him but I’m still not where I want to be.

Where do I want to be?
I want to be fit. That’s not a number to me. It’s not 113 pounds or 104 or 118. It’s fit. I want to feel good in my skin. I took the pre-pregnancy me for granted! She wasn’t in great shape but she could fit into some pretty cute outfits and ROCK. THEM. OUT. But, I can do better than pre-pregnancy me. I can get into the best shape of my life. And…reminder…that’s not a number and it’s not a size. It’s a feeling and I’m not there yet. It’s going to be a lifelong journey. Welcome to it.

Why the blog?Well, as I said before, Andrea is my sister (Whitney’s) best friend and the sister of my best friend (Teresa). We were texting one day about something that angered me on Facebook (when it came to fitness…I was told not to go overboard on my new “diet”…*news flash* I’m not on a diet. I’m changing my life.), and we started chatting about blogging together to:

1. Keep us accountable.
2. Set goals and #1.
3. Share recipes and fitness tips and #1.
4. Laugh at this years from now and #1.

We are not experts. In fact, we are on totally different parts of this journey but we have one common goal – get in the best shape of our lives. We will be posting every two days and maybe even more. Andrea is a teacher and I have two kids…that’s pretty good, don’t you think?

Here are your health links for today:

• Homemade Maple Almond Granola (Iowa Girl Eats) – This looks delicious and so few ingredients! I also love her pictures, I wish I was better at making my pictures look that nice!
• Weekend Food Prep (Run to the Finish) – I need to actually do this. I always say I will but never do. #lazy
• Should I Be Drinking Protein Shakes? (Fit Sugar) – Great points about protein shakes. I used to drink them a lot but like natural sources of protein post workout now. Always try to look for protein powder with few ingredients!
• Easy Energy Bites (Blonde Ponytail) – You know, I’ve never tried making something with dates…where do I even find them?!

Do you have a homemade bar/bites recipe you use instead of buying them from the store?

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Sarcasm aside, there are a lot of people missing out on optimal gains because of their lack of mental focus during their workouts. No matter what your goals, in order to get better, you need to focus during your training sessions. Mental focus is vital for a successful workout. Ever hear of a game-face? Time to show it!

Now that’s a game face!

Fatigue: Ain’t nobody got time for that!

We’ve all heard of the term “fatigue”. At the muscular level, it refers to the inability to produce an expected force. There are two types of neuromuscular fatigue: Central fatigue and peripheral fatigue. We’ll be focusing on central fatigue.

Central fatigue encompasses the central nervous system (brain and spinal cord) and the peripheral nervous system (the motor neurons controlling your muscles). This means at any level within these two systems, something can go wrong to decrease muscular force production. To perform better, you need to take advantage of certain ways to minimize this type of fatigue.

Use your brain!

In terms of control, thoughts start at the brain and a message works it’s way down to the muscles. Your thought patterns can in fact affect your performance. Studies have shown that motivated individuals are able to recruit a much higher number of motor units*, which results in greater force production. This means a positive and confident attitude before a big lift or event can increase performance.

*A motor unit consists of a motor neuron and all the muscle fibers it innervates

Visualizing the movements you are about to perform actually primes the nervous system by activating the pathways to the muscle. When visualizing, you need to be in complete focus. Avoid all distractions and picture yourself going through the movement patterns of the exercise. Imagine the stresses of the weight and pushing through the movement with perfection. It is important to keep things realistic, so don’t make yourself out to be Hercules.

The fat tongue

A method to help with relaxation and focus during your visualization is to utilize a technique called the “fat tongue”. Dr. Stu McGill describes this technique as slightly tilting your head back and allowing your tongue to relax and fall to the back of your mouth. Combining this with proper breathing and your visualization exercises before a lift can make you feel more “pumped” and can improve results.

The music debate

 There have been a lot of studies focusing on the effect of music on performance. The evidence is pretty enticing, but you must always take everything with a grain of salt.

I’ve personally experienced a better mental drive with music. Believe me, there’s nothing I want to do more than get an intense workout in if Iron Maiden is blasting in the background. Music is shown to motivate individuals (although the music has to fit the individual). It has also been shown to act as a distraction to pain. Distractions help an individual continue to produce higher muscular forces as fatigue is decreased with lower levels of perceived pain.

Music can also act as a distraction to your focus and your workout itself. Sometimes individuals can get carried away listening to a favourite song. Remember the visualization process? It’s pretty difficult to get that optimal neural drive with poor focus and lack of visualization.

The effect of music varies with the situation. Listening to music during a conditioning session can definitely be beneficial, however it could be detrimental to performance if you are going for your squat PR. Try out different combinations to see how to get the best performance. My advice? Get amped with your favourite songs before your workout or during warm-up for that extra motivation. Once lifting time comes, turn off the noise and get in the zone!

We are all best friends

Aside from your own focus, verbal encouragement during your lift or event has also been shown to increase performance. So make sure to have good workout partners who will cheer you on. Verbal encouragement can act in the same way as music does, so make sure your partner isn’t yelling in your ear at the wrong time!

Next time you go to the gym, remember the little things that will allow for optimal performance. Work on that mental drive, visualize your movements, bring in a good workout partner and avoid useless distractions (leave your damned cell phones in your locker!!!). With time, you should see results. Who knows, maybe this is all you need to get passed that stubborn plateau!

How do you get focused for a workout or event? Leave a comment bellow!

References:

Ultimate Back Fitness and Performance 4^th Ed. by Dr. Stu McGill

http://www.t-nation.com/free_online_article/sports_body_training_performance/6_dirty_tricks_to_instantly_increase_muscle_and_boost_performance

http://www.livescience.com/28115-psychology-workout-music.html

Skipping is improving somewhat. Managed a total of 25 assisted pull ups (with elastic band). I also learnt the clean and the snatch. WOD wasn’t too traumatic, had to concentrate on the snatch form towards the end, but pretty happy as I’m just learning.

As always, it is body weight/no equipment needed…so no excuses! Repeat 3-5x through for a great cardio and strength workout!

In non-fitness news, I am up to Chapter Seven in my Professional Education Test Prep book.  That’s halfway!  I will probably be able to take the test the first week of May.  I am looking at May 3rd, but we will see how I am feeling near the end of the month.  I am not entirely sure how studying will work during the FCAT.  I know we cannot help the students, but I don’t know how much we are going to be required to be on our feet.  We shall see how this all plays out next week.  I have training for it this afternoon… so looking forward to that. 

I am looking forward to my first yoga class this weekend and not much else.  I have been super hectic the past couple of weekends and I think I need some time where I just have a day or two for myself without much travel.  I know throwing Insanity and gym trips in the mix won’t give me the 100% calm that most people hope for, but it is my kind of calm.  Insanity has actually be helping me to sleep better and crave better foods.  Even if I am tired when I start the workout, I finish feeling energized and ready for the next thing.  I wish that I had the desire and motivation to wake up and do it in the mornings, but I would be waking up way too early for my liking.  That might be something that I look into if I decide to do a second round during the summer. 

Speaking of summer, I honestly have no idea what I am going to do to take up the free time that I will be faced with.  I know that I have volunteering in mind, but that’s something I will probably only want to do three days a week.  I know I say that I am looking forward to doing nothing and still getting paid, but I also know that I am probably going to be bored within the first few weeks.  I guess that’s where swimming and other sports will come in.  I am hoping to move out on my own this summer, and the place that is on my apartment wish list has a volleyball court.  If that doesn’t work out, I will just be taking a lot of trips to the beach.  Nothing wrong with that!

That’s as much of an update as my brain can handle.  Insanity – Week One Update is coming on Thursday, so be looking for that.  Tomorrow might be nothing or it might be as random as today.

Later Days,

-Jenni.

*Insert healthier eating and workout habits.*

Less than a year later I’m a fitter, healthier me. Is fitter a word? Doesn’t matter I like it.

At this point in my journey I have been Crossfitting for about 5 months. Which any true Crossfitter knows means I’m slightly obsessed with everything Crossfit (and I’m not ashamed lol). Before Crossfit I did the Insanity program, before that I just did light running, and before that I was just lazy and out of shape.

Although I love working out, my true love is cooking. Now that I have learned how to eat cleanly, cooking healthy foods has become one of my favorite things. I love finding new recipes and creating them. Plus eating is a lot of fun too!

Blogging will be my way of tracking and sharing my progress, and a way to share some of the successes (and possibly failures) I have in the kitchen! And of course I get to do it all with my fabulous  Sister’s Best Friend.

I had an awesome track workout this weekend and am feeling good about my running right now. Which is why I thought this quote was relevant to how I’m feeling:

I’m working on being more committed to my goals…and every time I don’t feel like running or working out, I think of this quote. It’s one of my favorite motivational quotes! I want to be successful and achieve things I have in mind…but in order to do so I need to commit and want it bad enough.

Ask yourself today, how bad do you want it?

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Happy Easter Everyone! Move of the week: Eating clean and healthy!!!

Just because it’s a Holiday, doesn’t mean you have to make unhealthy choices in your diet today. A great tip, fill your plate with fruit and veggies before your “main course”… Chances are, you’ll eat less of the unhealthy items that may be served at the table. Here’s a snap shot of the items I’ll be filling up on today

Wishing you all many blessing in your journey to a healthier you! ♥

Fitness is a great way to test and improve our ability to endure. But it is in no way the only area of our lives where we need this ability. How much responsibility can you handle at home? How much progress can you make in your career? How much social pressure can you endure and still act on your beliefs and your values?

Our society is designed to eliminate discomfort and fear wherever possible, many times for good reason. But it becomes a negative when we go so far to avoid these things that we also eliminate the ability to do the hard work. We take shortcuts and we settle on everything from our health to our careers to our dreams and aspirations. All simply because we aren’t willing to handle a little bit of discomfort to reach out goals. The funny thing is, the fear and doubt and discomfort are themselves signs that we are doing something meaningful.

You don’t have to like suffering. You don’t have to eliminate fear and doubt. You just have to choose to push on and act anyway. And if you do, if you choose to be the one who does the work and embraces the effort, you will reach your goals and your dreams and you will feel the glory of success. Be that person. Be the one who grinds, the one who thrives, the one who really lives.

#1

WARMUP

2 Rounds of… 3 Walkout T-Pushups with Squat | 20 High Knees | 10 Jumping Jacks

WORKOUT

Part A: 10min Jump Rope Session (Mix it up as you jump rope for 10 min. Get creative!)

Part B: 4 Rounds of… 5 Leg Press or Squat | Rest 60sec | 8/8 Bent Over Row | Rest 60sec

Part C: 3 Rounds for Time of… 16 Alternating Lunge Jumps | 8 Push Press | 16 American Kettlebell Swings

#2

WARMUP

2 Rounds of… 3 Walkout T-Pushups with Squat | 20 High Knees | 10 Jumping Jacks

WORKOUT

Part A: 10min Jump Rope Session

Part B: 3 Rounds for Time of… Row 500m | 20 Med Ball Slams | 10 Plyo Pushups

Part C: 3 Rounds of… 8 Dumbbell Bench Press | Rest 60sec | 10 Reverse Situps | Rest 60sec

#3

WARMUP

2 Rounds of… 3 Walkout T-Pushups with Squat | 20 High Knees | 10 Jumping Jacks

WORKOUT

Part A: 10min Jump Rope Session

Part B: 4 x Max Pullups (Full 2-3min Rest)

Part C: For Time… Run 800m | 30 Bodyweight Rows | 30 Box Jumps | 30 Situps | Run 800m

#4

WARMUP

2 Rounds of… 3 Walkout T-Pushups with Squat | 20 High Knees | 10 Jumping Jacks

WORKOUT

Part A: 4 x 30s Handstand Hold OR 4 x Max Handstand Pushups

Part B: 8 Rounds of… 10yr Shuttle Run | 20 Plank Knee-to-Elbows | Rest 1-2min

Part C: 4 x 4 Dumbbell Shoulder Press

I decided to put myself through some torture today and do the 10 minutes US Secret Service Snatch test.  To avoid frying my grip, I did mostly sets of 5 then switched hands.  I used a 55 lb bell which is 2.2 lbs heavier than the standard bell.  It also has a thicker/smoother handle which takes its toll toward the end.

10 minutes performed 152 snatches.  I rested as necessary.  I haven’t done it in 18 months.  Last time, it was 151.  I believe I have 160 in me right now.  I just need to knock off one rest time.

In 10 minutes, as many sets of 6 burpees, 9 kettle bell swings (12kg my choice, they thought it was a bit heavy) and 12 body weight squats. I managed 6 sets, after exposing myself unceremoniously to the guys while taking my jumper off. The burpees practically killed me -I foresee a lot of these in my training from now on. I felt like I could do the KB swings all day and the squats needed a bit of thought given that they wanted a slightly different range of movement than I’m used to.

I had a premonition a couple of days ago that this first week of training would hurt. -it’s coming true. I might try incorporating this in to my workout this afternoon.

I’m still feeling a little battered and bruised from seeing the physio on Wednesday. So I thought I would avoid anything too strenuous on my calves (which are currently a greeny/yellow colour).

I can’t remember the last time I swam more than a length. Today I managed 20 lengths (with plenty) of breaks. Speed wasn’t great and it took a fair amount of determination to complete what I had set out to do. Feeling pleased with myself. Next time I hit the pool it will be at least 25 lengths with half the breaks!

I hope you all have a great weekend and remember to dream big!