November 23, 2015

My eating wasn't awesome this past weekend, I ate out and wasn't mindful of grease or anything. I'm sure it's mental, but maybe not. I feel puffier event after one weekend of that. I wonder if oil can make that much of a difference?

Workout today was OK, I already miss running, but the bike will have to do:)


Bike
Warm up
90s push
1 min base
1 min all out
30s recovery
2 min push
1 min base
30s all out
30s recovery
2.5 min push
1 min base
30s all out
30s recovery
3 min push
1 min base
30s all out
30s recovery
1 min all out
1 min recovery
1 min all out
Recovery


Row warm up
2 min push row
1 min base
1 min all out row
1 min recovery


Floor
10 each TRX upright row, normal row
8 slight squat, into press 20lbers
12 sit ups with weight, straight up into air
(x3)


24 Russian twists with medicine ball
8 power jacks with medicine ball
(x8)


3 min plank


Party on!

November 20, 2015

Last night I made mini butternut squash pizzas, and they were pretty good! Would have been great with cheese...but hey, I do what I can. I have kalua pork cooking at home right now! Yum yum.


My shins are f'd again. And I'm really sad. But I'm going to just deal with it. I'm going to take off until the New Year, and bike instead. Then if I run again and it hurts again, I will go in again. I'm also going to get compression socks to try once I start running again. Today it for sure hurt while I was running. Not as bad as that first really painful run, but I know if I keep going it will get to that point. Really painful to the touch in that one spot on the outside of bone. I could feel it on the floor a bit too. It was basically just screaming at me to stop.


Workout today:


Tread
Warm up
2 min push at 2%
1 min base
1 min push at 4%
1 min base
2 min base at 6%
1 min all out at 8%
90s recovery
1 min push
1 min all out
recovery


Floor
16 alternating step ups with 15lbers
15 tricep kickbacks
100/200/300m row
(x3)


Tread
1 min base
1 min push
1 min all out
90s recovery
3 min push
1 min all out
90s recovery
1 min push
30s all out
1 min recovery
30s push
1 min all out


Floor
8 TRX parallel squat row, back parallel to floor
12 TRX horizontal bicep curls
20 push up jacks
20 plank bird dog
(x3)


Party on!!!

November 19, 2015

For some reason I had the darndest time trying to remember what I did for a workout yesterday. I do know that my shin started hurting. So that sucks. Here's kind of what the workout was...?


Tread
Warm up
2 min push
1 min base
2 min push
1 min base
1 min push
1 min all out
Recovery


Floor
Row warm up
10 squat + Arnold curl
10 TRX 'I's
40 Mountain climbers
200m row
(x3)


Tread
Base
2 min push
1 min base
2 min push
1 min base
45s push
45s all out
Recovery


Floor
10 hands on medicine ball push ups
5 burpees on medicine ball without push up
150m row
(x3)


Tread
Base
2 min push
1 min base
2 min push
30s base
30s push
30s all out
Recovery


Floor
10 TRX squat down, pull up onto toes
10 TRX bicep curl
(x4)


Party on!

November 18, 2015

My shins didn't hurt again today, day 3 of running, however I did notice that there is a sharp pain when I press on my inner shin bone, where it hurt before. It's clearly a defined spot, like if I push my finger right above no pain, if I push my finger right on the spot it's exact pain, and then move my finder down a finger no pain. But I won't worry about it too much until it hurts when I run. I should probably ice it though. I'll do that after I finish this post!


Whole30 dinner last night was steak (we have to learn how to cook steak better...) and onions and greenbeans. I bought mushrooms the night before, and when I opened them to cook. They smelled like fish. Um no thank you. I was pissed.


Workout today:
Warm up
2 min push
1 min base
2 min push
1 min base
1 min all out
90s recovery
1 min base at 7%
1 min base
90s base at 6%
1 min base
2 min base at 5%
1 min base
2.5 min base at 4%
90s base
2 min push
1 min base
1 min all out
recovery


Floor
10 each side wood chop with medicine ball, kneeling on Bosu
20 alternating supermans laying on bosu
12 bosu burpees
(x3)


1500m row for time (THIS SUCKS. I hate rowvember...I think I got 5:49)
(x1)
20 each side plank shoulder tap
25 sit up with medicine ball (10lb)
(x4)


Party on!

November 17, 2015

Whole30 has mostly been easy because work is so busy, I barely have any minutes to even scarf down my food. I haven't had much fruit either during the week, which is good because the weekends sometimes I overindulge. Like Sunday when we went to the Wolves game and I had dem dried mango slices. NOM NOM.


Dinner this night was chicken and zucchini sautéed in ghee.


Workout Tuesday was great, my legs didn't hurt which was awesome. As my second day back to running, it was def harder than the first. Clearly I lost some endurance based on my heart rate. I was very high orange for my pushes and instantly in red for all outs. But it feels good.


Workout:
Tread
Warm up
2 min push
1 min base
2 min push
1 min base
2 min push
1 min all out
90s recovery
2 min push
1 min base
90s push
1 min base
90s push
1 min all out
90s recovery
3 min push
1 min base
1 min push
1 min all out


Floor
20/16/14/12
Lunge and rotate with medicine ball
Static squat + press with medicine call (stay in squat)
Toe touches with medicine ball
(x4)


15 TRX push ups
15 dead lifts, 20lbers
15 in and out scooter on feet
(x5 or 6)


12 squat and press (15lbers)
12 standing chest flys
12 double crunches
(x3)


Party on!

November 16, 2015

I ran today, I ran today!!! And it felt so good! Also, I haven't lost endurance, thank you bike! I thought it would be different enough that running would be hard. But I actually had to force myself not to increase speed, I naturally wanted to go faster. My heart rate was still decently high, but my body wanted more. yay! But I want to be careful with mileage since I don't want my shins to come back any time soon. I had a tiny twinge on the left upper shin lately, but I'm not really worried about it. It started when I was biking anyway, so it's not running related.




Uff, I'm so excited.


Whole30 is going swimmingly. The cabin trip I went on this past weekend was so successful since I meal prepped so much. I had a huge bag of cut veggies and homemade ranch, and it was also a huge hit with all the other people too. I did a huge corporate no no today for lunch though, I brought caulimash AND shrimp. So smelly I bet, oops.



Workout today was great:
Treadmill
Warm up
2 min push (6.5 speed)
1 min base (5.5 speed)
3 min push
1 min base
90s push
30s base
1 min all out (9/9.5 speed)
Recovery


Floor
500m row
10 body squat
400m row
20 body squat
300m row
30 body squat
200m row
40 body squat


Tread
3 min push
1 min base
2 min push at 3%
1 min base
2 min push at 5%
1 min base
All out at 7%
Recovery


Floor
6/8/10/12 reps
Hammer curl (15lbs)
Plank press, each side (15lbs)
V up with weight


Tread
2 min push
1 min base
90s push
1 min base
45s all out
30s recovery


Floor
10 TRX legs bent pull up
10 pop jack
(x2.5)


Abs
10 side in and out
20 alternating toe touch
16 full sit ups
(x3)


Party on!

November 13, 2015

I was telling J last night, that Whole30 just seems so easy this round, I feel like I'm doing it wrong. I think it's just all in the food prep though. It gives me joy to be prepared. I will have to make sure to keep this up next week, have meal ideas ready to go. I want to just make pork again haha, but that might be excessive ;)


Knee was fine again today, hurray! I even did a standing pigeon stretch (carefully of course) and it was OK!


Workout today:
Bike warm up
3 min push
1 min base
2.5 min push
1 min base
2 min push
30s all out
30s recovery


Floor
500m row
40 Russian twists with 10lb medicine ball
30 TRX chest press
20 TRX pull ups
10 power jacks with medicine ball
(x2.5)


Bike
3 min push
1 min base
2.5 min push
1 min base
2 min push
30s all out
30s recovery


Floor
300m row
15 squat + jump
15 Arnold curl + press
15 TRX tricep supermans
(x2.5)


Start at 1, add 1 rep each time
Squat
Push up
V up
(made it to 6)


Party on!