Posts tagged bootcamp

Ring row workout

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After my weekend of parties and outings – I am 1lb up. I am not stressing — I was conscious of my treats and was expecting more weight gain.   I’m sore from Gold’s gym yesterday and I am beginning to feel like I did months back when I needed a break. My body is tired and when that happens I find myself wishing the workout was over before I even get started. That’s not a good sign. Next week, boot camp is off so I may take it easy and workout 3x instead of my usual 5x.

warmup
rockette kicks
forward lunges
tabatas

corex2
scissor kicks
side plank push ups (both sides)
back extensions (alt sides)
25 push ups

WOD
15,12,9,6,3
hang clean press 65lb
150 jump rope
burpees
15,12,9,6,3
push press squat 65lb
30 ring rows

Strong, Amazing Women

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Here is a pic of some of the most amazing ladies in my life — my 545a boot camp friends. When you look at this picture – notice that we are all different — different sizes, shapes, backgrounds, careers — all coming together to live fit and healthy.
Next year – we should see you in the group too!

Holiday Potluck

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What a super fun night last nite for the 2nd annual Boot Camp Potluck for the holidays! Here are some pics from the evening:

O’dark Thirty workout

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We got snow yesterday — about 2in but in true Northern VA fashion, school was let out 2 hours early and we have a 2 hour delay this AM.  Growing up in Northern NJ — I swear school was never canceled for snow.  I don’t know if they delay and cancel now because of insurance and risk issues — people will sue over anything now a days. Honestly.

The pic to the left is the sunrise as I drove home this morning. See the beautiful things you get to see when you are up at o’dark thirty!

warmup 2m
double under practice
tuck jumps

corex2
6inches
figure 8s
ladders
40 push ups
general stretching

WOD x2
155lb Roman Dead Lifts
Hamstring Curls 20lb KB
75lb hang cleans
45lb KB Swings
Handstands (Climbing up the wall)

PT Station
ground press 75lbs
20lb Figure 8s KBs
box jumps
Finished in 5mins today — which was 10s improvement over last week!

Have I mentioned how cold it is workout?

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I thought for sure we would not be running outside today — it was like 20′ outside, there is a chance of snow, and ice on the ground. I am not a wuss but cold is cold — and running outside is not my idea of fun when it’s that cold. But — we did indeed run outside for 900m. I had bought this really cool Nike hat recently and based on all this outside running we have been doing, it was the best purchase yet! It fits snugly around my ears and is a thick material that is warm and has a pony tail holder! I have appreciated it each time we have run outside lately — I highly recommend it if you do any sort of outside activity.

warmup
back lunges
high knees
straight leg dead lifts

corex2
platoons
hip thrusters
6in flutters
general stretching
50 push-ups

WOD
5min stations – AMRAP
rope waves (1m left arm, 1m right arm, 1min both arms, 1m left, 1m right)
Assisted pull-ups
20lb db step ups (switch legs half point)

450m run x2 <– Yeah, it was brutal

SDHP 65lbs

Blustery Workout

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So it’s single digit temps with the wind chill factor added in and let me tell you the word to describe today is Blustery!

I haven’t talked about paleo eating in a few days — I am sure you all missed it! I am still going strong with my new approach to eating — wheat is no longer the dominant food group in my diet and I can’t tell you enough how much better I feel! I no longer feel sluggish, am no longer ravenous, or fatigued.  It’s like a miracle drug without the drug — I am not crazy about it though – it’s just not a staple for me but if I have a bit of french bread during dinner or an Indian meal with cream and a samosa — I am ok. I am not saying that I feel that great after wards but that’s the price you pay.

warmup
checkpoints
lunge jumps
frankensteins

corex2
partner ball toss 14lb
6in bridge 14lb dynamax
general stretching
partner high five push-ups

WOD
15,12,9,6,3
hang clean press 65lb
150 jump rope
burpees
15,12,9,6,3
push press squat 65lb
30 ring rows

I finished today in under 30min — I think it was around 27:XX but I was so spent that I could be off a bit. This workout really worked your arms and shoulders and when it was over –  they felt like limp noodles. That’s how you know it’s a good workout –HA!

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I know it sounds insane but I get excited to get up on Mondays and head to Plumbline. Seeing all my pals and bonding over what we all did during the weekend is one of the best parts of Monday.  During our weekly weigh in – we get a chance to catch up and share stories of our what the scale will say and why!

I have asthma — and when it’s super cold outside and you have to run outside – it really knocks you around. They say you should try to breathe through your nose to warm up the air before it hits your lungs but I just can’t get enough air in through my nose, so I end up having my lungs feel the burn and seize up. I have improved so much since I started working out but there are days when it feels like someone is sitting on my chest — combine that with an intense workout, where your HR gets up there — well you can imagine how challenging that can be!

warmupx2
rockette kicks
forward lunges
tabatas

corex2
scissor kicks
side plank push-ups
alternate side back extensions
general stretching
25 push-ups

WOD
15,12,9,6,3 15min limit
65lb split jerk
20lb kb swings (50 constant)

15,12,9,6,3 15min limit

back squats 65lb
box jumps x2
200m run OUTSIDE!

PLSG Potluck 2009

The next few weeks will pose some challenges for many of us  — Holiday cookie exchanges, parties, edible gifts — you name it.  I have 2 this week alone! My advice is to enjoy yourself but do it with moderation and be aware of what you are eating. I am not one of those people that is black & white. Go out and enjoy yourself – tis the season! But – with that try to be aware of how you feel afterwards. I bet you will notice a sluggish-ness and overall feeling of discomfort. Being able to identify that helps me personally with making the right choices during the everyday living —

Group Training with Box Jumps

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Friday is here! I can’t believe how fast time is flying — it’s December 10!! How can that be?? Remember when we were in grade school and time seemed to stand still — when will winter break get here? when will spring break get here? when will 3p get here while sitting in class? Had I known then what I know now — I would have appreciated the lack of awareness that comes with youth.

Today was group training and it was just 4 of us — which made for a nice, intimate training session —

warmup 2m
double under practice
tuck jumps

corex2
6inches
figure 8s
ladders
40 push ups
general stretching

WOD x2
145lb Roman Dead Lifts
Hamstring Curls 20lb KB
75lb hang cleans
45lb KB Swings
Handstands (Climbing up the wall)

PT Station
20,15,10
ground press 75lbs
20lb Figure 8s
box jumps

Last week I finished the PT station in 5:50m. This week it was like 5:09m! With some practice, I am finally getting the box jumps down and jumping in quick succession. Before, I jumped – landed. Jump – land and then something that Michael said to me during the summer clicked. I was focusing on the landing and not the jump! So I changed my focus and now with some practice, I can jump, reset, jump, reset. So I am not doing a full landing and have to reset, I am resetting while I land so that I just jump again. Like a bunny hop over and over again.  It really gets your HR fired up and it’s more efficient than just doing it the other way!

I found this Crossfit video – and the jump I am talking about is referenced as a Jump up and down —

Baby, it’s cold outside for a 1/2m run

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Yes that says 20′ F outside and yes it was 530A — 2 combos that are just not that ideal when you enter the training building to find out you are indeed running 1/2m outside as part of the workout. I have yet to see someone leave once they find out but I am sure that there are many that consider it!

warmupx2
tuck jumps
back lunges
high knees
straight leg dead lifts

corex2
platoons
hip thrusters
6in flutters
general stretching
50 push-ups

WOD
50′s
135lb deadlifts
20lb db push press
20lb power clean

50’s
wall ball squats
1/2m run
wall ball squats

Cold Blast of Air Workout

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An informal photo shoot in November!

There is something down right mean about making a group of women run outside when its below 30′ at 545A. Sometimes I think our trainer gets some joy out of making us suffer thru the workouts– but probably not – he has to get up at that time too.

warmup
checkpoints
lunge jumps
frankensteins

corex2
partner ball toss 14lb
6in bridge 14lb dynamax
general stretching
partner high five push-ups

WOD
15,12,9,6,3 15min limit
65lb split jerk
20lb kb swings (50 constant)

15,12,9,6,3 15min limit
back squats 65lb
box jumps x2
200m run OUTSIDE!

I finished both circuits in just under 15m which was a marked improvement over last week! It was not only cold but there was a cold blast of air that greeted us all when we headed out the door to do the 200m run. When it’s that cold outside, 200m seems alot longer than it is. There were patches of ice on the way too which added a level of excitement! ha!

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