Lots of running, little lifting TO Lots of lifting, little running!

[mom2sethc]

Hello,

Wednesday's workout:

Warm Up - usual plyo, lunges, bear crawls, from jumps, etc

3 sets:
wheelbarrows
chin ups w/ 20 lb chain - 6
KB swings - 15


4 sets:
Bench press 8, 7, 6, 5
1x8 - 55 lbs
1x7 - 65 lbs
1x6 - 70 lbs
1x5 - 70 lbs

fat grip db rows - 12 each side


4 sets:
band pull downs for triceps - AMRAP
KB bicep curl - 12

7 min AMRAP:
Burpees - 8
KB clean, squat and press - 6

Only 2 workouts this week as we are leaving tomorrow am to watch our son race the 10k in the conference meet! I'll have to do something in my home gym on Sunday.

[Paichka]

Looks like a fun workout! I hope you have a great time at the meet and good luck to your son!

[mom2sethc]

Hello,

Thanks Paichki!

Since Wednesday, I haven't been able to get to the gym, but back to it tonight!
On Thursday I went to see Beauty and the Beast (pic attached below of my dinner that night! hee hee!).
Friday we left for DePauw U in Greencastle IN. My son ran the 10k at the NCAC conference meet. His coach felt that he had a chance to score, even though he has never raced a 10k before! He ran great!!! He finished in 8th place, snagging the last scoring position!!! He ran the 10k in 33:33, a 5:23 pace. He also earned his varsity letter in track with this race! As a freshman he has earned his letter in both cross country and track! pic attached of him during his race below. (he is bib #4).

Last nights BA meal was delicious!!! It was beef pitas and a side of roasted broc****!

[Cardioconvert]

Hiya!

I can literally smell that popcorn from my office!

Fantastic for your son - what an amazing time for a 10k and earning a varsity letter no less! Huge mom pride there I am sure!!!

Keep up the great workouts as it has been awesome to read along!

CC

[thehobbes]

Great workouts happening in here! Congrats to your son, such an accomplishment to get a Varsity letter in both already.

[Paichka]

I loved Beauty and the Beast -- took my oldest daughter for a birthday party, and then saw it again during downtime when I was in pre-deployment training.

Your son is crazy fast, that's amazing!

[mom2sethc]

Hello!

Paichka - I loved it too! I went solo as my hubby was on a business trip. I so enjoyed the movie and my popcorn dinner!!! hee hee!

Thanks for the comments about my son! I am so proud of him! He is doing so well, he just finished his freshman year in college and comes home this weekend!!!!
I will add that I forced him in middle school to run cross country! I made him practice before the season began by running 1 -2 miles around our neighborhood. He hated it!!!! hee hee!!! I told him that he WILL do cc for 1 season, if after that he hates it, he can quit. He went to the 1st practice and has loved it ever since!


Mondays workout:

Warm Up - usual plyo, lunges, bear crawls, frog hogs, etc

3 Sets:
sand bag clean and squats - 5
Renegade rows - 8
Hollow rock hold - 30 seconds

4 sets:
box squats:
1x6 85 lbs
1x6 95 lbs
1x6 105 lbs
1x6 105 lbs (woohoo! this is my pr weight! Time to try for 110 next week!)

ring rows - 12
KB clean and press - 8

3 sets:
1 arm deadlift w/ heavy kb - 8 each side
band pull aparts - 25

3 sets:
Sled push
farmers carry
Sledgehammer 20 (fun!!)

OK...I will admit that last nights BA dinner does NOT look appealing, but it really was yummy!!!! It is a taiwanese chicken dish. The chicken is topped with a soy sauce made with chili pepper and sugar. Served over rice, which is topped with cooked cabbage and fried scallots.

[mom2sethc]

Hello,


Wednesday's workout:

Warm Up - usual plyo, lunges, bear crawls, from jumps, etc

3 sets:
wheelbarrows
chin ups w/ 20 lb chain - 7
KB swings - 15


4 sets:
Bench press 8, 7, 6, 5
1x8 - 60 lbs
1x7 - 65 lbs
1x6 - 70 lbs
1x5 - 75 lbs (this is a pr for this weight and this many reps!)

fat grip db rows - 12 each side


4 sets:
band pull downs for triceps - AMRAP
KB bicep curl - 12

7 min AMRAP:
Burpees - 8
KB clean, squat and press - 6

after my workout hubby and I went for a ride on our motorcycle! Trying to grab the last bit of nice weather before the rain and cooler air hits! We stopped for dinner at our local fav mexican place.

I am heading to the gym tonight for my 3rd workout this week since we will be gone Friday and Saturday. It's time to bring my baby home from college for the summer!!!! So hard to believe that his freshman year is complete, it has gone so fast!
He has a final track meet tomorrow at his college. I made gator cut out cookies for the team, I have to frost them tonight, so I will post a pic tomorrow!

Our most recent BA meal was cod and a potato, cabbage, almond, etc hash, it was delish!

[mom2sethc]

Hello,

busy weekend for me! I did my Sat workout on Thurs so that I did not miss 3 workouts last week. We left early Friday for Meadville PA. I managed to squeeze in a 4 mile run before we left on Friday.
We spent all day Friday at a track meet, then went out to dinner with other parents. It was a really nice time!
On Sat we packed up our son and brought him home for the summer!!! woohoo!!! So happy to have him home! Now for him to get a part time job to find out what working for a living is all about!

Thursday's workout below:


3 Sets:
KB rack and farmers carry (1 racked, 1 farmers)
KB rack backward lunge - 6 each side
Pushups ARMAP
Pullups AMRAP

4 Sets:
Deadlifts:
1x125 x 5
1x135 x 5
1x140 x 5
1x145 x 5 (pr for set of 4, and from the floor, I've done 155 from a 3 inch platform, I have to add that this weight felt good, and I did not even have my belt. Coach said my pr set looks as good as my warm up sets! woohoo!)

skull crushers - 12
band pull workout - 20
Sand bag pulls - across gym

Our most recent BA meal was salmon and a kale and potato hash. Followed by our "welcome home" dinner of salmon, filet, roasted broc**** and potato.
Also a pic below of the gator cookies I made for the team.

[thehobbes]

Great job on the DL progress!

On Sat we packed up our son and brought him home for the summer!!! woohoo!!! So happy to have him home! Now for him to get a part time job to find out what working for a living is all about!

Bah ha ha, now his summers will be meaningless like it is for the rest of us.

[mom2sethc]

Hello,

Hobbes - when we told him he had to get a job, he said he didn't want to work on Sat/Sun, I asked him why, he said...you and dad don't! lol!!! I've worked plenty of weekends and holidays before I paid my dues baby!! hee hee!!

DL's are my favorite! 145 did not feel hard this past week! I can't wait to get over 150 fairly consistently! My back squat is much slower.

Monday's workout:

Warm Up - usual stuff!

4 sets:
Heavy KB swings - 15
1 arm push ups (1 arm on floor, 1 arm on KB elevated a tad) - 10
Sand Bag shoulder cleans - 8
Ring row tricep extensions - 15 (I feel these today!!!)

4 sets:
Pause Squats 3-2-0
1x5 - 75 lbs
1x5 - 80 lbs
1x5 - 80 lbs
1x10 - 85 lbs (no pause on this set)

band pull aparts - 35
jump squats - 6

3 sets:
Sled pull (using arm over arm pull)
Sled pull (using both arms)
1 arm heavy KB farmers carry (tough on my obliques!)
Plate arm raises - 10

My birthday was yesterday so we went out to dinner, where I indulged in a martini! When we got home, I indulged in oreo ice cream cake! YUMMY and I don't feel a bit bad about it!!!

I did manage to get myself out of bed this morning at 5:45 for 4 miles with our running group! Maybe I felt a "little" bad about my indulging!

[mom2sethc]

Hello,

Wednesday's workout:

Warm up - normal stuff!

3 sets:
Chin Ups w/ 20 lb chain AMRAPS (I can do 7 with the chain each set, these are not dead hang, my feet rest on a bench. I can do a few dead hang chin ups now, but only 1-3)
Double overhead KB carry
Side Planks

4 sets:
Bench Press Ladder
1 x 8 at 65
1 x 7 at 65
1 x 6 at 70
1 x 5 at 70

Double KB rows - 12
Sled Push (sled w/ 95 lbs added)
Sled Pull (sled w/ 95 lbs added)

3 sets:
Band pull aparts - 30
Band pull ups - 30

3 sets:
Battle rope sprint - 30 seconds
sand bag should throws - 6 each side
sand bag backward lunges - 6 each side

Last BA meal was a roasted chicken with sides of cous cous made with celery and tomotoe paste, and rice with mint and zuccini. Yummy!!!

[mom2sethc]

Hello,

Let's see if I can remember what I did since Wed's workout!

Friday - ran 4 miles in the am with our running group

Sat - gym day - deadlift day!!!

Warm up - normal stuff!

4 sets:
push ups AMRAP
ring rows 12
1 arm db clean and press 6, 5, 3, 1 (20 lbs to 30 lb)


4 sets:
Deadlifts
1x5 - 125 lbs
1x5 - 135 lbs
1x5 - 140 lbs
1x5 - 145 lbs (145 for reps of 5 is not feeling too hard anymore! I feel a pr coming up soon!!!)


3 sets:
1/4 mile run
10 burpees
bear crawl
hollow hold 60 seconds

Afterwards we went to a BMW motorcycle club meeting. After our son started college, we went out and bought a motorcycle! We used to ride before he was born, then stopped for 19 years. Now, back at it again! We're looking forward to going on rides with others and even some trips.

Sunday - ran 4 miles in my hood

Monday - ran 3 miles this am with the local running group, I also have a gym day today, it is back squat day!

Pics attached: BA meals: catfish with a cabbage slaw, roasted pork with a potato hash and some roasted sweet potato fries. Both meals yummy and son-approved! Actually my son has been helping me cook the BA meals! It's been really nice!!!

Also pic attached of me sporting some muscle growth! I turned 55 last week and I can't stress enough how important it is to keep active throughout your lifetime. Whatever the sport, I've been a runner since age 24, it has kept my weight down and my metabolism strong. Not to mention the cardiovascular benefits. The weight training has given me the muscles I am beginning to proudly show off!!!! Bring on the tank tops! my bat wing arms are gone!!!!

[mom2sethc]

Hello,

Tuesday was a run day for me again, 4 miles with my local running group.

Monday's workout:

Warm Up - usual stuff!

4 sets:
Heavy KB swings - 15
1 arm push ups (1 arm on floor, 1 arm on KB elevated a tad) - 10
Sand Bag shoulder cleans - 8
Ring row tricep extensions - 15

4 sets:
Pause Squats 3-2-0
1x5 - 85 lbs
1x5 - 95 lbs
1x5 - 100 lbs (woohoo! my pr so far is 105, but that is not for pause squats, happy to hit 100 today for pause squats!)
1x10 - 85 lbs (no pause on this set)

band pull aparts - 35
jump squats - 6

3 sets:
Sled pull (using arm over arm pull)
Sled pull (using both arms)
1 arm heavy KB farmers carry (tough on my obliques!)
Plate arm raises - 10

most recent BA meal was lemongrass burgers with a pickled carrot slaw, I roasted some broc**** too! yummy!!!!

[mom2sethc]

Hello,

yesterday was a rest day! This am I ran 3 miles. Tonight is bench press day at the gym.
Looking forward to the holiday weekend, even though it will be a wet one!

[mom2sethc]

Hello!

got up again this am at 5:30 and ran 3 miles with our local running group! I've been getting back to some consistency with my running, woohoo! I'l get a few longer runs in this weekend.

I want to improve the amount of unmodified chin ups that I can do, coach says the best way is to do a chin up or as many as I can every time I walk by the chin up bar in my home. Since mine is in the basement, I do have to make a point of going down there, but still..I plan to go down every day and do my chin ups! We'll since what kind of numbers I can get to! Starting today!!


Wednesday's workout:

Warm up - normal stuff!

3 sets:
Chin Ups w/ 20 lb chain AMRAPS (coach now making me do 1-2 full chin ups per set, then switch to modified, did 3 full chins yesterday!)
Double overhead KB carry
Side Planks

4 sets:
Bench Press Ladder
1 x 8 at 65
1 x 7 at 70
1 x 6 at 70
1 x 5 at 70

Double KB rows w 26 lb each - 12
gorilla sand bag crawls

3 sets:
Band pull aparts - 30
Band pull ups - 30

3 sets:
Battle rope sprint - 30 seconds
sand bag should throws - 6 each side
sand bag backward lunges - 6 each side

Last nights BA meal may look a little odd, but it sure was good!!! It is squid ink black pasta with shrimp and sugar snap peas. I also roasted some cauliflower since the BA meals are being shared with the 3 of us now that my son is home for the summer!

[Fiction2Fitness]

Wow. Took me a while to catch up. You are often on the go and keeping busy. Nice work and looks like you're doing great. The food all sounds interesting too. Might have to remember to check back more often. Memes and food pictures, they are what draw people in it seems. ;-)

[mom2sethc]

Hello,

Since my last workout post on Wednesday, I've ran the following:

Thursday - 3 miles
Friday - 4 miles
Sunday - 5.4 miles
Monday - 5.4 miles

I've also been working on my chin ups at home. I did 4 on Saturday, and 5 on Monday! The plan is to do them every day, just to see what I can accomplish!

Saturdays workout:


Warm up - normal stuff!

4 sets:
push ups AMRAP
ring rows 12
1 arm db clean and press 6, 5, 3, 1 (20 lbs to 35 lb)


4 sets:
Deadlifts
1x5 - 125 lbs
1x5 - 135 lbs
1x5 - 145 lbs
1x5 - 145 lbs
1x3 - 150 lbs (PR for me!!! This was an extra set so I did not go for 5, but I know that I could have done it! woohoo!!!)


3 sets:
1/4 mile run
10 burpees
bear crawl
hollow hold 60 seconds

One of our recent BA meals was beef bratwurst with a potato and carrot hash, and a cabbage slaw. I also roasted some broc****. Yummy!!!

[mom2sethc]

Hello,

Tuesday was a run day - 4 miles

Wednesday work out below:

Warm Up - usual stuff!

3 sets:
KB swing heavy - 10
Halos - 8 each direction
Chin Ups w/ 20 lb chain AMRAPs - 7-9 per set for me now (I did 5 singles at home on Tuesday!)

4 sets:
DB bench press ladder - 8,7.6.4, 2 - used 20 lbs to 30 lb db's
keg carry
sled push/pull

3 sets:
row holds - 30 seconds
ring rows - 12

1 mile run for time - I ran 8:xx (not sure of exact seconds, but around an 8:30 mile, not bad for running this after the above workout!)

Since I missed my back squat workout this week, I'll work on those tonight, along with my single chin ups!

last night's BA meal I did not get a pic of, it was beef meatballs served over rice with asparagus (since I am not a big rice fan, I substituted pasta!)

[mom2sethc]

Hello!

Today was a run day, I ran 3 miles this am with our local running group. We are called the rats, full name is canal rats.
My son is back in training for his next cc season! He has a weight training program twice per week over the summer. I get to be his coach for this program! I love the time I get to spend with him training together over the summer!
Since I had to miss 1 of my gym classes this week I plan to work on my chin ups tonight and also play around with a 1 rep max text on my back squat! I'm curious to see what I can do for a 1 rep test, my back squat does not move up very quickly. I don't know if I'm just not strong enough, or if it is simply fear. I'd like to get to a body weight back squat. My current pr for reps is 105. I weigh 125, so not an unreasonable goal.

[adriannec]

One thing that I do with max testing is to split things up so that you aren't fatigued. For example, this week I'll warm up and do 4-6 rep max testing on squats. I'll aim to do it in about 3 sets so that I get to that weight where I can't do more than 4-6 reps in a set before failure. Then I use that to estimate my one rep max.

The following week I'll warm up and then do a first set with about 90% of my 1RM to test it out, and then hit my estimated max on the 2nd if the first set felt OK. I might add 5-10 lbs on the 3rd set IF the second felt good. Of course I don't do this every two weeks, but that's how I approach my max testing.

I found that if I just go and try to test out my 1RM that it was off since by the final set I was tired. This made my true max lower. Estimating it one week and testing it out the next took some of the fatigue out.

[mom2sethc]

Hello,

I've got some updating to do!

Sat gym day:

Warm up - normal stuff!

4 sets:
push ups AMRAP
ring rows 12
1 arm db clean and press 6, 5, 3, 1 (20 lbs to 30 lb)


4 sets:
Deadlifts
1x5 - 125 lbs
1x5 - 125 lbs
1x5 - 130 lbs
1x5 - 135 lbs


3 sets:
1/4 mile run
10 burpees
bear crawl
hollow hold 60 seconds

Sunday - run day! 6 mile trail run with my relay race team mates! (I am doing a 100 mile relay trail race in July with 7 other women. It is a trail race so I am starting to get trail miles in now!)

Monday's workout:

3 sets:
KB Snatch press - 10
renegade rows - 10
Farmers carry

4 sets:
Pause Squats 3-2-0
1x5 - 75 lbs
1x5 - 85 lbs
1x5 - 85 lbs
1x10 - 80 lbs

band pull aparts - 30
band good am's - 30

3 sets:
KB row, clean, press - 6
burpees - 8
baby bear crawls




adriannec - thanks for the info! I used a formula for my 1 rep max test from online, You input what you can lift for a 5 rep set, then it calculates what your 1 rep max "could" be, then you warm up with percentages of that number, for example: the program estimated that my 1 rep max would be 115. so my warm up was:

30% for 8 reps
40% for 6 reps
50% for 4 reps
60% for 2 reps
70% for 1 rep
80% for 1 rep

Then: 3 attenpts:
90-94% for 1 rep
96-100% for 1 rep
100-104% for 1 rep

I worked up to a 1 rep of 110. I also did 6 chin ups!!

[mom2sethc]

Hello,

Wednesday workout:

Warm Up - usual stuff!

3 sets:
KB swing heavy - 10
Halos - 8 each direction
Chin Ups w/ 20 lb chain AMRAPs - 7-9 per set for me now (I am now starting on the bar and doing as many full chin's as I can before I move to the bench assisted.)

4 sets:
DB bench press ladder - 8,7.6.4, 2 - used 20 lbs to 30 lb db's
keg carry (65 lb keg for 2 sets, 72 lb atlas stone for 2 sets)
sled push/pull

3 sets:
row holds - 30 seconds
ring rows - 12

1 mile run for time - I ran 8:30 today! Hoping this stays in our Wed workout, if not, I might just add it each week on my own. I'd like to see how much faster I can go!


I've attached a pic taken from my gym workout yesterday, it is an imprint of my shirt after doing the row holds. Yes, I am a big time sweater!!! hee hee! Anyway, the image is backwards as I was on my stomach, but it reflects RATS, my running group! I just thought it was pretty cool that it imprinted so had to take a snap.

Also attached a recent BA meal, it was chicken with a rhubarb butter sauce, asparagus and roasted fingerling potatoes, YUMMY!!!!!

[mom2sethc]

Hello,

TGIF!!!! woohoo!!! I got up early this am and ran 3 miles with the Rats (local running group)! We had a big crowd today.
As I was driving down our road heading in to work, I was graced by the presence of a beautiful red fox! I've seen him from time to time in the same area, so he must be living nearby. So pretty!!!

Tomorrow is both a run and lift day for me! I will most likely run to the gym (workout is at 7 am and exactly 2.5 miles from my home), workout, and then run home! I don't want to run much later as it is going to be a hot one in NE Ohio! This old lady and hot humid running do NOT go together well!


Last night for dinner our yummy BA meal was beef steak (we grilled it outside instead of the skillet as the directions called for), served over boston bibb lettuce with sushi rice, and green beans and a Thai sauce! Oh my!!!! It was as good, if not better than it looks!

[mom2sethc]

Hello,

What a beautiful weekend we had in NE Ohio!!! Wow! Let's see what I did with my time!

Sat - I ran 2.5 miles to the gym (I needed to get some miles in, and it was going to be too hot later).

warm up - usual plyo stuff (and my 2.5 mile run!)

4 sets:
chin ups AMRAP - 7 w/ 20 lb chain
push ups - 5 full for each set
squat jumps - 10
Double KB overhead carry

4 sets:
deadlifts:
1x 105 lbs
1x 125 lbs
1x 135 lbs
1x 135 lbs

plank rows w/ band - 10 each side

3 sets: 20.15.10 w/ 2 burpees EMOTM:
KB tater squats
inch worms

Then I finished my workout with a 2.5 mile run home!!!

So within 2 hours I got my gym workout done plus a 5 mile run! woohoo!

Then we spent the rest of the afternoon riding on our motorcycle!!!

Sunday - started the day with a 9 mile run, early so I could beat the heat. Then again, spend the rest of the day on the motorcycle!!!!

Fun weekend!

I made my son dinner when he got home from work on Sunday, it was a BA meal, salmon cakes with roasted potatoes. He said the salmon cakes were awesome!!!!

[mom2sethc]

Hello,

Instead of going to the gym yesterday (will go today), I worked out in the basement with my son. He has a twice per week strength program that he does for cross country. So, I get to be his "coach" during the summer! It's pretty cool.
Anyway, while he did his program, I did a leg workout:

warm up

3 sets:
pistol squats - 9 each leg
stability wall bridge - 18
lunges - 9 each leg
single leg glute bridge - 9 each leg

Then I finished it off with 10 chin ups!! woohoo!! I'd like to be able to do a pull up, so I'll start working on that next.

Last nights BA was delish! It was a "peruvian" (whatever that means!) chicken served over jasmine rice with onion, squash, and almonds. The chicken was seasoned with peru spices, the rice was roasted to make it crunchy, it was one of those dishes that I did not think I would like, but actually loved!

[mom2sethc]

Hello,

It was a hot one yesterday! Our gym does not have air conditioning, just fans. But it is opened up to the outside and we do some of our work outside. Still...hot sweaty workout yesterday!!!

Tuesday's workout:

Warm Up - usual plyos, bear crawls, lunges, etc

4 sets:
DB single arm clean press - 5,4,3,2,1 (worked up to a 30 lb db)
rows - 15
1 arm farmers carry


4 sets:
Back squats:
1x5 - 95 lbs
1x5 - 95 lbs
1x5 - 95 lbs
1x10 - 75 lbs

Slam balls - 8
Side planks - 45 seconds/side


3 sets:
Sled pulls
turkish get ups - 4
Burpees - 15

Back to the gym tonight for bench press day!!!

[mom2sethc]

Hello,

yesterday was brutal hot at the gym! It was a big workout day as well.

Wednesday workout:

Warm up - usual plyos, bear crawls, frog hops, lunges, skips, etc

4 sets:
battle ropes - 30 seconds
KB swings - 15
backwards lunge w/ KB - 5 each side


4 sets:
Bench Press
1x5 - 65 lbs
1x5 - 70 lbs
1x5 - 70 lbs
1x3 - 75 lbs
1x10 - 60 lbs

Alt arm KB rows - 20
KB Cleans - 6


3 sets:
KB row holds - 30 seconds
kit kats - 30 seconds (lay on stomach, hold 2 light weights and hold arms in forward position for 2 rounds of 15 seconds and hold arms out to the side for 2 rounds of 15 seconds). These sound easy, but are very tough!


6 min AMRAP
burpees - 15
goblet squats w/ KB - 10
butterfly sit ups 30

My clothes could have been wrung out after this workout!!!!

Last nights BA meal was catfish with a curry potato, carrot, garlic, stew? I didn't eat the catfish, left it for my hubby and son. I ate the stew though. It was good, not one of my favorites, but good.


I managed to get my bum out of bed this am and run 3 miles in my hood! It is simply too humid for me to even think about doing it this evening! I'm also getting a full body massage this evening, so I am looking forward to that!!!

[mom2sethc]

Hello,

I had an awesome massage last night! My muscles in my neck and upper back/shoulders are really tight. I've had 3 massages in the last 2 months all focusing on this area! I don't feel any soreness anymore, but when they dig into my body, I feel it!!!

Today was a run day, 3 quick miles with our local running group. I ended up running with a dude that wouldn't let me drop off pace. grrr...but at the same time, nice as he kept me going at a decent pace!

Tonight I will work out in our basement gym while my husband does his workout. Last night while my son was working out I played around with pull ups, just to see what I can do. I can do 10 chin ups, but that is not consecutive, I'll do 1, then wait a few seconds, then do another. I need to work on stringing a few of them together. Anyway, I want to be able to do a pull up. I tried last night and got my face to the bar but couldn't quite get over it! I'll try again tonight!!

Tomorrow my hubby and I are doing a race called Urban Challenge. You work as a team and run, bike, paddle, etc across the city gathering clues and info. Kind of like The Amazing Race on tv! It looks like a blast, we are doing the race with another couple. They say it takes the average team 4-5 hours to complete. You end up running 8-10 miles, biking 12, and not sure about the paddling part! It will be 90 degrees tomorrow, so I will be looking forward to the wet part of the race!!!

[mom2sethc]

Hello,

On Sat my hubby and I did an adventure race in Wooster Ohio! It consisted of 32 miles of running and biking, combined with tons of obstacles. It was very similar to The Amazing Race if you've ever seen it. Anyway...it was a 90+ degree day, so that didn't help. The roads around Wooster are HILLY! both for running and biking! What we accomplished on that day can only be called INSANE! It was more than I expected, and longer and harder than it has been in the last 7 years. Anyway...8:28 later, we finished! We were also not the last few teams! We finished in clock time of 8:28, but because of challenge penalties, we lost 60 minutes from our time. We finished 27 out of 39 teams. I can't begin to cover everything that we did, but I'll mention a few...rock walls, monkey bars, carry sandbags up stadium steps, tire flips, zip line, cartwheels, jump off a high dive, kayak across a lake puling partner in tire, climb 12' wall, march with tuba, dips, step ups, etc etc etc!!!!!!!! Total exhaustion for the rest of the weekend!!!!!!

Monday's workout:

Warm up - usual plyos, lunges, bear crawls, etc

4 sets:
DB single arm clean press - 5,4,3,2,1 (worked up to a 30 lb db)
rows - 15
1 arm farmers carry


4 sets: Back squats:
1x5 - 95 lbs
1x5 - 95 lbs
1x5 - 100 lbs
1x3 - 100 lbs (i did 1 extra set of 3 for more work at this weight, I wanted to be sure they were clean good depth squats)
1x10 - 85 lbs

Slam balls - 8
Side Planks - 45 seconds per side


3 sets:
sled pull
Turkish get ups - 4 (hate these! I am not coordinated enough to do these right!)
Burpees - 15


pics below of recent BA meals and a pic from the adventure race.