Posts tagged plumbline

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!

Wakeup Workout

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This Monday is a cold chilly one! I was happy there was no outside component to the workout. I am back down the 2lbs I gained from Thanksgiving feasting – so that was welcome news this morning, knowing that I lost control with those Almond shortbread cookies that I devoured! I made sure yesterday that I really stuck to a Paleo focused eating approach and felt so much better.

A good workout is always a great way to start off the day and wake you up. As tired as I am when I crawl out of bed — I know that when I am done at Plumbline, I will feel strong and ready to start the day.

warmupx2
rockette kicks
forward lunges
tabatas

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

A change in this workout – Michael lowered the ring rows from 50 to 30 which helped a lot. Space is very limited at Plumbline Training so last week we all were waiting on equipment because 50 ring rows takes a long time to complete. And add in the soreness that I felt from yesterday’s snatch session — can you say Fun!??

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

Power Snatch Practice Session

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One of my friends made one of my favorite cookies on Friday night and sent me home with some — big mistake! One bite and it’s like a drug — it turned into probably 6 and maybe even more cookies in the span of 5 minutes. I couldn’t help myself. That was basically my lunch yesterday — and in the spirit of sharing honestly, I was sick this morning because of it.  Having been gluten free with the exception of a bite or 2 here or there for about almost 2 months — my stomach was not prepared nor happy about the gluten assault I thrust upon it.  And it let me know — eating those cookies was so not worth the revenge the next day.

A special Plumbline Training essentials class on Power Snatch technique was on tap for my mid morning workout today —

It’s an advanced move and I have been struggling with it for a while. We started off practicing different stages and forms of snatch with a wood dowel, then progressed to a 15lb barbell, and ended with a 45lb barbell.  We did a good ole snatch, hang clean snatch, and finally power snatch. My shoulders and legs are aching from holding the position for extended periods of time trying to get used to the feeling of it –and at one point Michael had us close our eyes and squat into it so we could remember and feel the movement.  We progressed over the course of 45 mins —

PT station
15 min time limit
15,12,9
power snatch 45lb
push ups x2
Shoulder Shrug 45lb
Straddle hop squat x2
Finish time: 12:54 (I think!)

Plumbline Turkey Trot 5K Group

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Plumbline Training - Thanksgiving 2010

Friday workout

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Morning Everyone. It’s cold out there so bundle up. Today was group training — 5 of us doing some conditioning/muscle development work. It was challenging and fun and a brand new routine —

warmup 2m
double under practice

corex2
6inches
figure 8s
ladders
30 pushups
general stretching

WOD x2
135lb Roman Dead Lifts
Hamstring Curls 20lb KB
75lb hang cleans
35lb KB Swings
Handstands (Climbing up the wall)

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

I finished in 5:50m. This past weekend I really focused on my box jumps and trying to do more of a bunny hop instead of landing and rejumping each time. It’s a more efficient way to jump and with practice I have definitely improved and can finish faster and get my HR up!!

Post Evening Out workout

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Hannukah Bush

Yesterday I was in all day meetings and then headed out for a work dinner – got home around 1030p. Long but very productive day.  Working in this online world is great however it’s rare that I get to meet outside vendors. It’s really nice to be able to meet with them and then have dinner and really get to know who they are. Many of our vendors/partners are NY based and it reminds me of home. I miss New Yorker/New Jersey people. There is something about them that just well is familiar. I had a great time – had some yummy food and even had dessert. Again, living healthy and fit means having limits and knowing it’s OK to loosen the reigns when it makes sense.  I still got up at 5A this morning and headed to Plumbline….

warmupx2
back lunges
high knees
straight leg dead lifts

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

Workout was broken up into 2 mini sessions again – I liked the breaking up part, but the 2nd workout for my group only took us about 8min, which left another 7m to wait around — I would prefer to have another station to do or something. When I mentioned this to Mikey, he said that if that’s how I felt then I wasn’t pushing myself hard enough. I don’t agree and know I was not the only one who felt that way. It’s freezing outside and the 1/2m run was tough — the cold air in and out of your lungs, and it made your body feel like it weighed so much more than it does. I honestly don’t think I could run any faster without hurting myself. But, I’m not a trainer I gues….

WOD
50’s
155lb deadlifts
20lb db push press
20lb power clean

50’s
wall ball squats
1/2m run

Mini Camp Workout

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Someone recently asked me why do I keep posting my workouts and talking about all the focus it takes to live healthy and fit — i think personally it’s good to have a record of the work I have done and track my progress but it’s also for anyone that follows me -you know that they are not alone in their journey. You can be confident that I am up at the crack of dawn working on my fitness and it’s working. I am not some superhero or have extra help that allows me to do this –Me and the 20 other women that get up alongside of me to head to Plumbline are normal everyday people just like you – full time parents, full time jobs, stress, illness, successes, challenges you name it — it’s a choice, commitment and awareness of how important being fit and healthy is to them and to those around them. And the benefits of leading this life present themselves in so many unexpected ways — that’s one of the best parts!

I chose to get up today at 5a even though when that alarm went off, I thought no way can it be time yet — but it was. Today’s Plumbline boot camp was inside which was good — it wasn’t as cold as yesterday but it was rainy. It was a twist to the normal inside workout – and I loved it! Mikey split it into 2 mini workouts and split up the groups. Space is limited at Plumbline Training – so you definitely need a space management degree!  Each workout had a time limit of 15 mins and then we switched —

warmup
checkpoints
forward lunges
frankensteins
pushups

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

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

I didn’t finish either session in the 30 min time limit– but it was a great workout for me. I really like the mini camp approach better than AMRAP 3-5 min sessions. Something about knowing there is a max rep to complete helps me get through the workout-or at least gives me the illusion of helping me….

Freeze your butt off workout

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Stac!, Me, & Cheryl 'Jersey'

Super cold morning – sub 30′ outside.  I want to acknowledge how sweet my husband is for allowing my car to be in the garage last night so that I didn’t have to scrape the frost/ice off the windshield and get the shock of the cold air when I first went outside. Little did I know that one of the stations was us running 900m — Brrrr! Off to Plumbline Training, hi ho hi ho….

The week of being off my routine has me 2lbs up — The plan is to refocus and get back on track starting today. You have to have a plan…back to work, back to routine, back in business!

warmupx2
rockette kicks
forward lunges
tabatas

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

5m stations
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
SDHP 65lbs

Thanksgiving Recovery Workout

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Yes, I did indeed keep my appointment with Group training today at 545A. Just because there is no work today does not mean your body gets a day off. Turkey day was my day to let my guard down in regards to what I ate. I enjoy eating pumpkin pie and turkey with all the trimmings — and life is about enjoying as long as you keep your focus. Today – I will be back on the wagon with what I eat.

Today’s group was an odd one and I am not sure I thought it was worth it. I go there to work up a sweat, build muscle and get stress out. Mikey tried something new — we spent the majority of the workout doing what he called MAX Rep.

Warmup
2m jump rope

Corex2
Hip rockets
Planks with 10lb plate (aka TORTURE)
General Stretching
40 push-ups

MAX Rep:
back squat – 140, 165, 185lb max
hang clean squat – 95lbs max – I had a lot of issues with this one. I seem to pull up too early and don’t get under the bar. Then when I realize it, I tend to get into my head and think about it and then once I start thinking about it, well, then it gets too complicated and I might as well stop. As I have mentioned — I have coordination issues and have had to work hard to learn how to lift and work on my form.

But did you notice the 185lb max Back Squat?? How awesome is that – seriously.

PT Station
20,15,10 w/ 25lb vest
box jumps
push-ups
tabatas

Time: 5:59

Turkey Trottin’ for Thanksgiving

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Happy Thanksgiving Everyone! What a great year – we all have so much to be thankful for. For me, I am so appreciative of good health for my family, friends and myself.  As I have said before — you don’t realize how valuable good health is until you are faced with a situation where you don’t have it.  Take some time today to think about all the great things going on in your life. Too often we focus on the stress and hard times and lose sight of what is really important in our lives…

I woke up early and headed out to a 5K Turkey Trot with the Plumbline Crew.  Mikey the trainer invited us all to register for this race instead of the usual boot camp and then he added a few ‘extras’ during the race so it was not a just a 5K run. So here’s how it went:

Start 5K
Start race area: 200 jump ropes
1st Stop sign/Gate: 50 Lunge Jumps
1st Building: 25 Checkpoint Push-ups
Last Railing: 25 Dummy Burpees (you jump over the rail after each burpee)
Finish Line: 200 jump ropes
Finish 5K

Kimmy and I after the Race

What I loved about switching the 5k up was seeing the people stop and stare at us. Some cheered us on, others just looked in bewilderment. Doing these ‘stations’ shows people you don’t have to do just a run of the mill 5K — there are ways to take advantage of people’s strengths. If you don’t like to run, you can still do a 5K and add in other ‘stations’ to help you get through it. It was a damp and chilly morning which made the extra ‘stations’ that more fun — yeah right!

As we ran, I made sure to encourage the younger kids I saw. I saw lots of young girls running and wanted to make sure they got some acknowledgment. I wish I was into doing these sorts of things when I was growing up. I think its awesome and and inspiring to see a younger generation embracing healthy living!!

Michael Thrash, Kimmy and I

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