2-3 mile hike
Rest day!!!
13 pull ups
100 push ups
Thursday, June 2, 2011
Sunday May 29th
14.5 mile run varied terrain....
..... sadly it was super humid, hot and sunny and my boy overheated so there were some walking intervals - never run at 3pm on a 90 degree sunny humid day!
4 x 25 push ups
total of 11 pull ups
..... sadly it was super humid, hot and sunny and my boy overheated so there were some walking intervals - never run at 3pm on a 90 degree sunny humid day!
4 x 25 push ups
total of 11 pull ups
Saturday May 28th
Mini Training session
2 loops with the stairs and calf raises (no lunges today)
one minute stations (about 10-15)
Some included: plank; box jumps; alt leg lift jumps; dips; one legged squats; one-legged bridge pulse; L-stands
4 sets of 25 push ups
4 pull ups
2 loops with the stairs and calf raises (no lunges today)
one minute stations (about 10-15)
Some included: plank; box jumps; alt leg lift jumps; dips; one legged squats; one-legged bridge pulse; L-stands
4 sets of 25 push ups
4 pull ups
Friday, May 27, 2011
Friday May 27th 2011
Spin ~ 55 mins
Squash ~ 45 mins
Spin ~ 50 mins
Lifting ~ 60 mins or so - heavy sets for the upper body (arms, shoulders, back and chest)
100 push ups
20 pull ups
Squash ~ 45 mins
Spin ~ 50 mins
Lifting ~ 60 mins or so - heavy sets for the upper body (arms, shoulders, back and chest)
100 push ups
20 pull ups
Thursday May 26th 2011
Swim - 1400 yds and 5 mins of treading water
Stadium Stairs and 1/2 mile run
4 mile run on the treadmill
3 mile run outside with 2 hills
105 push ups
19 pull ups
Stadium Stairs and 1/2 mile run
4 mile run on the treadmill
3 mile run outside with 2 hills
105 push ups
19 pull ups
Wednesday, May 25, 2011
May 25th 2011 Workouts
Spin ~ 55mins
squash 45 mins
weights - arms and shoulders - 2 - min intervals for 3 exercises per muscle group
some core and hand stand
Spin ~ 55 mins
Weights - Chest and back 2 min intervals for 3 exercises per muscle group
Core- back and abs ~ 10 mins
Through out the day - 100 push ups and 19 pull ups
squash 45 mins
weights - arms and shoulders - 2 - min intervals for 3 exercises per muscle group
some core and hand stand
Spin ~ 55 mins
Weights - Chest and back 2 min intervals for 3 exercises per muscle group
Core- back and abs ~ 10 mins
Through out the day - 100 push ups and 19 pull ups
Tuesday May 24th Workout
Swim 1100 yards
Stadium stairs plus 5 extra rows
Run 3 miles
TMT Training
Warm up loops with lunges, stairs, push ups and calf raises
AMRAPS- 7 minutes
AMRAP
sprints
front lunge kicks
side shuffle
AMRAP
Crab walk
Bear crawl
flutter kicks
tricep push ups
Stations: 1 - minute intervals
Plank with knee-in
one legged bridge hold
squat w/ leg raise
alt leg V-ups
side plank
superman
Side crunch with leg raise
something I am forgetting
Partner work:
Punching -jab, cross, upper cuts
squat ball toss
abs- crunches with med ball toss
wheel barrel
buddy pushups
Stadium stairs plus 5 extra rows
Run 3 miles
TMT Training
Warm up loops with lunges, stairs, push ups and calf raises
AMRAPS- 7 minutes
AMRAP
sprints
front lunge kicks
side shuffle
AMRAP
Crab walk
Bear crawl
flutter kicks
tricep push ups
Stations: 1 - minute intervals
Plank with knee-in
one legged bridge hold
squat w/ leg raise
alt leg V-ups
side plank
superman
Side crunch with leg raise
something I am forgetting
Partner work:
Punching -jab, cross, upper cuts
squat ball toss
abs- crunches with med ball toss
wheel barrel
buddy pushups
Tuesday, May 24, 2011
Monday May 23rd 2011 Workout
Spin ~ 60 mins
Run ~ 3.7 miles
*I am not writing it down but everyday I do 100 push ups and at least 14 pull ups since I have started the "300" challenge for this month ....100 push ups a day; 100 pull ups a week and 100 miles of running a month!
So far so good!
Run ~ 3.7 miles
*I am not writing it down but everyday I do 100 push ups and at least 14 pull ups since I have started the "300" challenge for this month ....100 push ups a day; 100 pull ups a week and 100 miles of running a month!
So far so good!
Friday, May 20, 2011
Thursday, May 19, 2011
Thursday May 19th WOD
Swim 1200 yards (50,50,100,300,400,300)
tread water 5 mins
2 sets of 25 push ups
1/2 mile warm-up run
stadium stairs
2 sets of 25 push ups
1 mile warm-up
4 x 400m with 400m recovery between each (totaling 2 miles)
1 1/2 mile easy run
hour lifting - endurance sets
2 one-minute intervals of 3 exercises per muscle group
25 push ups
through out the day:
19 pull ups
tread water 5 mins
2 sets of 25 push ups
1/2 mile warm-up run
stadium stairs
2 sets of 25 push ups
1 mile warm-up
4 x 400m with 400m recovery between each (totaling 2 miles)
1 1/2 mile easy run
hour lifting - endurance sets
2 one-minute intervals of 3 exercises per muscle group
25 push ups
through out the day:
19 pull ups
May 17th 2011 Slope training
I lifted for 30-45mins doing 3 sets of 12 reps with heavy weights per exercise and I did 2 exercises for chest, back, biceps, triceps and shoulders
Then training on the slope:
2 Warm up loops
Leg Blast: one minute each with 15 seconds rest between
Scissor kicks
Squats
Skate jumps
toe balance plie squat pulse
Burpees – with knee tuck jump
Skip jump
Box jumps
One-legged squats standing on a block
Inverted-V jumps
Lunge holds
Mountain climbers
Squat jacks
One-legged tree pose
Lunge-front kicks
Back leg lift
Core Routine: one minute intervals unless otherwise noted
weighted windmill
table top – pulse leg to sky
Dip kick ( crab walk with leg lifted)
15 push ups – one-legged with small arm pulses
30 flutterkicks
30 military sit ups
30 Alternating V-ups
30 three-legged dog knee-ins
10 down dog to up dogs
1 minute plank – move forward and back
1- minute single-leg bridge hold/pulse
Then training on the slope:
2 Warm up loops
Leg Blast: one minute each with 15 seconds rest between
Scissor kicks
Squats
Skate jumps
toe balance plie squat pulse
Burpees – with knee tuck jump
Skip jump
Box jumps
One-legged squats standing on a block
Inverted-V jumps
Lunge holds
Mountain climbers
Squat jacks
One-legged tree pose
Lunge-front kicks
Back leg lift
Core Routine: one minute intervals unless otherwise noted
weighted windmill
table top – pulse leg to sky
Dip kick ( crab walk with leg lifted)
15 push ups – one-legged with small arm pulses
30 flutterkicks
30 military sit ups
30 Alternating V-ups
30 three-legged dog knee-ins
10 down dog to up dogs
1 minute plank – move forward and back
1- minute single-leg bridge hold/pulse
Monday, May 16, 2011
Monday May 16th
squash ~ 45 min
speed/tempo run - 4 miles in 30 min with 0.25 mile cool down; 15 min on the elliptical
spin class ~ 50-60 min
speed/tempo run - 4 miles in 30 min with 0.25 mile cool down; 15 min on the elliptical
spin class ~ 50-60 min
May 15th Sunday training on the slope
2 warm up loops with stairs, push ups, lunges, calf raises etc....
Up and down the slope
20 side kick squats, 20 skate jumps, 20 scissor jumps
crab walk to the tree and back
squat walk/ hop to the sidewalk and back
lunges to the tree and back
up the slope and a loop around the slope
set of the following: butt kicks, high knees, side shuffles, grape vine, backwards run, skip jumps
10 burpees, 10 tricep push ups, 10 squat jacks, 20 bicycle, 30 plank knee-ins each side
Up and down the slope
20 side kick squats, 20 skate jumps, 20 scissor jumps
crab walk to the tree and back
squat walk/ hop to the sidewalk and back
lunges to the tree and back
up the slope and a loop around the slope
set of the following: butt kicks, high knees, side shuffles, grape vine, backwards run, skip jumps
10 burpees, 10 tricep push ups, 10 squat jacks, 20 bicycle, 30 plank knee-ins each side
May 12th workouts for the day
Swim 1200 yards
2 mile run
Stadium stairs
jog around campus and the track with 20# backpack
speed work - 2 x 400 & 2 x 200 (jog same distance as speed interval between each set)
jog/run - 2 miles
lifting - upper body; 2 minute interval sets, 3 exercises per muscle group
2 mile run
Stadium stairs
jog around campus and the track with 20# backpack
speed work - 2 x 400 & 2 x 200 (jog same distance as speed interval between each set)
jog/run - 2 miles
lifting - upper body; 2 minute interval sets, 3 exercises per muscle group
Tuesday, May 10, 2011
May 10th Workout & training
Ran a mile on the track
stadium stairs once plus 3 of the highest sets
half mile cool down
2 "warm up" loops before training with the Go ruck pack on
May 10th Training Routine
Warm up loops- i
1st- Indian runs, stairs (up2 down1)
2nd- walking lunges, indian runs, stairs (every other x2, jumping jack, one-leg hops, calf raises)
AMRAP (7 mins)
20 scissor jumps
Sprint to the tree and back
15 frog jumps
20 mountain climbers
5 tricep push ups
AMRAP (7 mins)
10 burpees
Sprint
15 ground jumps with 180 turn
Sprint
15 tuck jumps
grapevine
Core Work: 1 - min intervals unless otherwise marked
Alternating flutterkick with toes pointed out
Superman
Oblique twists or Bicycle
Plank with knee tucks
“100s” (pumps in boat pose)
One-legged bridge hold/pulse
Side planks- leg kicks or twist
Reverse crunch
Table top knee-ins
Plank - forearm to hands ( 3 mins )
Partner Work:
Med Ball toss squat
Punching- Jabs, crosses, upper-cuts, hooks
stadium stairs once plus 3 of the highest sets
half mile cool down
2 "warm up" loops before training with the Go ruck pack on
May 10th Training Routine
Warm up loops- i
1st- Indian runs, stairs (up2 down1)
2nd- walking lunges, indian runs, stairs (every other x2, jumping jack, one-leg hops, calf raises)
AMRAP (7 mins)
20 scissor jumps
Sprint to the tree and back
15 frog jumps
20 mountain climbers
5 tricep push ups
AMRAP (7 mins)
10 burpees
Sprint
15 ground jumps with 180 turn
Sprint
15 tuck jumps
grapevine
Core Work: 1 - min intervals unless otherwise marked
Alternating flutterkick with toes pointed out
Superman
Oblique twists or Bicycle
Plank with knee tucks
“100s” (pumps in boat pose)
One-legged bridge hold/pulse
Side planks- leg kicks or twist
Reverse crunch
Table top knee-ins
Plank - forearm to hands ( 3 mins )
Partner Work:
Med Ball toss squat
Punching- Jabs, crosses, upper-cuts, hooks
Monday, May 9, 2011
May 8th - Tough Mudder VT
An outstanding challenge up and down Mt Snow at least 5 times with many obstacles including freezing cold water!!!!!!!!!!!!!
Total of at least 10 miles !!!!!
Now I have a couple of weeks to recover before the next race !
Total of at least 10 miles !!!!!
Now I have a couple of weeks to recover before the next race !
Friday, April 29, 2011
Thursday April 28th- Taper begins!
Taught a spin class ~40mins
Wore the back pack about 8 hours at work
Wore the back pack about 8 hours at work
wednesday April 27th
Squash for 1 hour
Spin for an hour
Climbing for an hour - a great bouldering session!!!
Spin for an hour
Climbing for an hour - a great bouldering session!!!
Tuesday, April 26, 2011
April 26th Workouts of the Day
Morning - 40 min spin class (all terrain)
Lunch time - 30 mins stairs - Stadium stairs in the hot humid sunshine every other set of stairs do every other step
Evening- Tough Mudder Training....
Post-training - Yoga (1 hour)
Lunch time - 30 mins stairs - Stadium stairs in the hot humid sunshine every other set of stairs do every other step
Evening- Tough Mudder Training....
Post-training - Yoga (1 hour)
Monday, April 25, 2011
April 25th Workouts ~ Rest Day
7am - Squash 1 hour
12- Running class- 1/2 mile warm up ;2 mile tempo run; 1/2 mile cool down
730pm - Climbing/ Bouldering
12- Running class- 1/2 mile warm up ;2 mile tempo run; 1/2 mile cool down
730pm - Climbing/ Bouldering
April 24th Workout
Hill Run up 79W ~ 8.72 miles long (walk/run intervals)
----I was feeling awful and tired so struggled a lot with the non-stop 8 mile hill... so we did some walking intervals - I did wear 10 pound pack on my back
----I was feeling awful and tired so struggled a lot with the non-stop 8 mile hill... so we did some walking intervals - I did wear 10 pound pack on my back
April 23rd Workouts
10am - Spin ~ 1 hour (HILLS!!!!!)
12pm-2pm TMT workout - Warm up running back an forth then lots of lunges; Eater egg hunt; 30 x 1-minute stations working all the muscles
5pm- short hike
12pm-2pm TMT workout - Warm up running back an forth then lots of lunges; Eater egg hunt; 30 x 1-minute stations working all the muscles
5pm- short hike
Thursday, April 21, 2011
Wednesday, April 20, 2011
April 19th Workout
Taught spin in the morning (40 mins)
30 min elliptical - cardio
30 min lifting - bench press; back extension; pull ups; tricep rope extension; around the head shoulder circles; bicep curl
Snertz (abbreviated)
Warm up 1/2 mile
- 2 X 40yds grapevines at 50 % concentrating on quick feet
- 2 X 40yds slides at 50 % stay low, bend knees
- 2 X 40yds high knees at 50%
- 2 X 40yds butt kickers at 50%
- 2 X 40yds exaggerated skips at 50%
- 15-30 pushups 75-100 situps
- 4 X 15 ground jumps – sprint 40yds after 15 jumps (ground jumps - touch the ground and then jump as high as you can reaching for the sky, landing and repeating as fast as you can w/ no rest in between)
- 4 X 15 jump tucks – sprint 40yds after 15 jumps (jump tucks – jump as high as you can tucking your knees to your chest) - again no rest in between
- 15-30 pushups 75-100 situps
- 2 X 40yds lunge/twists (regular lunges however you twist your torso left and right at the bottom of each lunge – do not slam knees into ground – control with your quads – these will give you the power to keep pivoting and faking late in the day)
- 2 X 40 one-legged hops for distance. Use left leg for 20 yds, then right leg. Turn around and come back.
- 2 x 20 calf raises each leg
- 5 X 80yds explosions (run a 80 as fast as you can) - minimal rest between sprints
Cool down 1/4 mile
Yoga class - 1 hour with intense abs and stretches
30 min elliptical - cardio
30 min lifting - bench press; back extension; pull ups; tricep rope extension; around the head shoulder circles; bicep curl
Snertz (abbreviated)
Warm up 1/2 mile
- 2 X 40yds grapevines at 50 % concentrating on quick feet
- 2 X 40yds slides at 50 % stay low, bend knees
- 2 X 40yds high knees at 50%
- 2 X 40yds butt kickers at 50%
- 2 X 40yds exaggerated skips at 50%
- 15-30 pushups 75-100 situps
- 4 X 15 ground jumps – sprint 40yds after 15 jumps (ground jumps - touch the ground and then jump as high as you can reaching for the sky, landing and repeating as fast as you can w/ no rest in between)
- 4 X 15 jump tucks – sprint 40yds after 15 jumps (jump tucks – jump as high as you can tucking your knees to your chest) - again no rest in between
- 15-30 pushups 75-100 situps
- 2 X 40yds lunge/twists (regular lunges however you twist your torso left and right at the bottom of each lunge – do not slam knees into ground – control with your quads – these will give you the power to keep pivoting and faking late in the day)
- 2 X 40 one-legged hops for distance. Use left leg for 20 yds, then right leg. Turn around and come back.
- 2 x 20 calf raises each leg
- 5 X 80yds explosions (run a 80 as fast as you can) - minimal rest between sprints
Cool down 1/4 mile
Yoga class - 1 hour with intense abs and stretches
Monday, April 18, 2011
April 18th Workouts of the Day
7am- Squash 1 hour
12pm- Running: 1/2 mile warm up and cool down with 6x 0.14mile uphill sprints and 6 x 0.14mile downhill recovery jogs
530pm- (about 1 hour) Swim 50 kick, 50 pull, 50 free style; 20 push ups; tread water with 20 # bag on (5 X 1 min intervals); Swim 50, 4 x 100; 50 kick; 15 push ups with pack; tread 3 x 1 min interval with pack on & 3 min tread without pack
8pm- climb (30 min)
12pm- Running: 1/2 mile warm up and cool down with 6x 0.14mile uphill sprints and 6 x 0.14mile downhill recovery jogs
530pm- (about 1 hour) Swim 50 kick, 50 pull, 50 free style; 20 push ups; tread water with 20 # bag on (5 X 1 min intervals); Swim 50, 4 x 100; 50 kick; 15 push ups with pack; tread 3 x 1 min interval with pack on & 3 min tread without pack
8pm- climb (30 min)
Sunday, April 17, 2011
April 17th Training
Warm up loops ( the new version)
5 burpees - run up and down the slope
5 burpees - run backwards halfway up and back
10 push ups - run up and down the slope
10 psuh ips - run backwards halfway up and back
15 sit ups -run up and down the slope
15 sit ups - run backwards halfway up and back
20 squats - run up and down the slope
20 squats - run backwards halfway up and back
5 burpees - run up and down the slope
5 burpees - run backwards halfway up and back
3 minute AMRAP
20 squat leg lifts
15 situps
10 push ups
1-2-3-4-5-6-7-8-9-10 rep series
push up
bear crawl/crab walk
frog jumps
squat jack
1 minute intervals:
planks
table top
side plank
windmills
punching mitt
On my own :
Ran 45 mins
5 burpees - run up and down the slope
5 burpees - run backwards halfway up and back
10 push ups - run up and down the slope
10 psuh ips - run backwards halfway up and back
15 sit ups -run up and down the slope
15 sit ups - run backwards halfway up and back
20 squats - run up and down the slope
20 squats - run backwards halfway up and back
5 burpees - run up and down the slope
5 burpees - run backwards halfway up and back
3 minute AMRAP
20 squat leg lifts
15 situps
10 push ups
1-2-3-4-5-6-7-8-9-10 rep series
push up
bear crawl/crab walk
frog jumps
squat jack
1 minute intervals:
planks
table top
side plank
windmills
punching mitt
On my own :
Ran 45 mins
April 15th Workout
7am - squash for an hour
12 noon - spin for 55 mins
4pm - 45 min run
7pm - hike/walk for ~ 1 hour
12 noon - spin for 55 mins
4pm - 45 min run
7pm - hike/walk for ~ 1 hour
Thursday, April 14, 2011
April 14th
spin class - 40 mins
full body lifting (endurance 2 min intervals) - 1 hr
spin- 50 mins
yoga - 1 hr
full body lifting (endurance 2 min intervals) - 1 hr
spin- 50 mins
yoga - 1 hr
Tuesday, April 12, 2011
April 12th Training
I taught spin in the morning (40 mins)
Training on the Slope: (2 hours)
New Warm up loop routine
AMRAP - 7 minutes
sprint
burpees (5)
air squats (15)
mt climbers (15)
tricep push ups (5)
Circuit: 1 minute interval with 15 seconds rest between
1. Ball toss squat
2. windmill
3. Lunges with twist
4. plank - 1 legged
5. Cobra
6. army crawl with rope
7. wall sit
8.crab walk
9.clock push ups
10. one legged squats
11. table top one arm one leg
12. handstand hold on tree
13. Side plank- raise top leg
14. side lunges
15. plie squats on tip toes
1-minute rounds of:
Medicine ball sit-ups
punching station
AMRAP 5 minutes
10/leg Squat with one leg kicks
10 clapping push ups
10/leg NY lunges
Slope Run with stations on wall and pull ups
Training on the Slope: (2 hours)
New Warm up loop routine
AMRAP - 7 minutes
sprint
burpees (5)
air squats (15)
mt climbers (15)
tricep push ups (5)
Circuit: 1 minute interval with 15 seconds rest between
1. Ball toss squat
2. windmill
3. Lunges with twist
4. plank - 1 legged
5. Cobra
6. army crawl with rope
7. wall sit
8.crab walk
9.clock push ups
10. one legged squats
11. table top one arm one leg
12. handstand hold on tree
13. Side plank- raise top leg
14. side lunges
15. plie squats on tip toes
1-minute rounds of:
Medicine ball sit-ups
punching station
AMRAP 5 minutes
10/leg Squat with one leg kicks
10 clapping push ups
10/leg NY lunges
Slope Run with stations on wall and pull ups
Monday, April 11, 2011
April 11th workout
squash - 1 hour
running class - 3 miles
spin class 1 hour ( I taught it)
core work & hike
running class - 3 miles
spin class 1 hour ( I taught it)
core work & hike
Sunday, April 10, 2011
April 10th - Skunk cabbage Race
Half Marathon Race - 8:14min/mile pace
light massage/food/stretch/nap
light massage/food/stretch/nap
Thursday, April 7, 2011
April 7th workout
35 min spin class
30 min elliptical
30 min endurace lifting
45 min run outside
75 min yoga class
30 min elliptical
30 min endurace lifting
45 min run outside
75 min yoga class
Wednesday, April 6, 2011
April 6th workout
squash - 1hr
Run outside (hilly) - 8 miles
Spin - 50 mins (~19 miles)
Climb ~ 45 mins
Core and Push ups ~ 30 mins
Run outside (hilly) - 8 miles
Spin - 50 mins (~19 miles)
Climb ~ 45 mins
Core and Push ups ~ 30 mins
April 5th workout
Spin 40min - taught the class
elliptical 20min
Full body lifting with pullups and some core - 1hr 15 mins
spin class - 50 mins
elliptical 20min
Full body lifting with pullups and some core - 1hr 15 mins
spin class - 50 mins
April 4th workout
45 mins of squash
I took another rest day because my legs/body felt really tired and I was really stressed.
Climbed hard for 1 hour then did some core and handstands
I took another rest day because my legs/body felt really tired and I was really stressed.
Climbed hard for 1 hour then did some core and handstands
Monday, April 4, 2011
April 3rd Training on the Slope
The New Warm up loop ( refer to Tuesday's slope warm up)
6×3 min AMRAP of:
–Odd numbered AMRAP
5 Man-Makers
8 Dumbbell Thrusters
–Even numbered AMRAP
30M Run (15M shuttle)
20 Frog Jumps
10 Situps
1-2-3-4-5-6-7-8-9-10 reps of:
Push Ups
15M Bear Crawl/ crab walk
Walking Lunge Steps
Squat Jacks
7 min AMRAP:
Run 30M
Run 30M backwards
1 Push Up
The number of Push Ups increases by 1 after every completed round.
2 rounds of 60 seconds on / 30 seconds off of:
split squats (legs in different planes)
Punching (cross/jabs/hooks)
6×3 min AMRAP of:
–Odd numbered AMRAP
5 Man-Makers
8 Dumbbell Thrusters
–Even numbered AMRAP
30M Run (15M shuttle)
20 Frog Jumps
10 Situps
1-2-3-4-5-6-7-8-9-10 reps of:
Push Ups
15M Bear Crawl/ crab walk
Walking Lunge Steps
Squat Jacks
7 min AMRAP:
Run 30M
Run 30M backwards
1 Push Up
The number of Push Ups increases by 1 after every completed round.
2 rounds of 60 seconds on / 30 seconds off of:
split squats (legs in different planes)
Punching (cross/jabs/hooks)
April 2nd Workout
Rest day for the legs
Upper body lifting:
Bench press
decline bench press
Dead Lifts
Pull ups
Lat Pull down
Skull Crushers
Shoulder T's
Bicep curls and holds
Tricep pull down
Upper body lifting:
Bench press
decline bench press
Dead Lifts
Pull ups
Lat Pull down
Skull Crushers
Shoulder T's
Bicep curls and holds
Tricep pull down
April 1st Workout
Today I ran 6.75 miles ~ a hilly route in the rain/hail ...Then I climbed/bouldered for an hour and did some core exercises
Thursday, March 31, 2011
March 31st
Spin class I taught ~ 40 mins
Lifting - endurance lifting ...
2 minute nonstop intervals for each exercise and do 3 exercises per muscle group (chest, back, triceps, biceps, shoulders)
Also some leg work - squats; lunges; one-legged squats
Lifting - endurance lifting ...
2 minute nonstop intervals for each exercise and do 3 exercises per muscle group (chest, back, triceps, biceps, shoulders)
Also some leg work - squats; lunges; one-legged squats
Wednesday, March 30, 2011
March 29th
I taught a spin class in the morning
Training on the slope included a warm up and some Amraps
Warmup -
oneloop with stairs (up2 down 1)
2nd loop - lunges on the fisrt stretch; then Indian runs to the stairs -
1st stairs- up every other stair - do 2x
2nd stairs - jumping jacks up them and then down them
3rd stairs - one legged hops then push ups down
calf raises - 2 sets of 20 on each leg
AMRAP- crawls 7 Minutes
crab walk; inch worm; bear crawl; forearm toe crawl
3 sets of the following
run forward; double hop; high knee run; walking lunges; run backwards; grapevine
one minute stations
side plank
plank
table top
cobra
leg lifts
windmill
Training on the slope included a warm up and some Amraps
Warmup -
oneloop with stairs (up2 down 1)
2nd loop - lunges on the fisrt stretch; then Indian runs to the stairs -
1st stairs- up every other stair - do 2x
2nd stairs - jumping jacks up them and then down them
3rd stairs - one legged hops then push ups down
calf raises - 2 sets of 20 on each leg
AMRAP- crawls 7 Minutes
crab walk; inch worm; bear crawl; forearm toe crawl
3 sets of the following
run forward; double hop; high knee run; walking lunges; run backwards; grapevine
one minute stations
side plank
plank
table top
cobra
leg lifts
windmill
Monday, March 28, 2011
March 27th - slope training
Warm up loop twice with stairs
Stations: 1.5 minute intervals
Ball toss squat
Windmill (with weight)
grape vine
plank - 1 legged
Cobra
forearm-toe crawl
wall sit
side shuffle
crab walk
Abs- flutter kicks
table top (one arm, one leg )
Abs- bicycle
Side plank- raise top leg
punching - cross punches
Throw ball to the grown
lumberjacks with squat
Power Pushups:
10 one-armed clap pushups (with partner)
4 push up with one-leg kicks (2 each side)
10 clock pushups
4 spider pushups (2 each side)
10 pushups rows
5 burpees
10 regular pushups
100 sit ups - your choice
100 push ups - your choice
Stations: 1.5 minute intervals
Ball toss squat
Windmill (with weight)
grape vine
plank - 1 legged
Cobra
forearm-toe crawl
wall sit
side shuffle
crab walk
Abs- flutter kicks
table top (one arm, one leg )
Abs- bicycle
Side plank- raise top leg
punching - cross punches
Throw ball to the grown
lumberjacks with squat
Power Pushups:
10 one-armed clap pushups (with partner)
4 push up with one-leg kicks (2 each side)
10 clock pushups
4 spider pushups (2 each side)
10 pushups rows
5 burpees
10 regular pushups
100 sit ups - your choice
100 push ups - your choice
March 26th - rest day
Nothing but foam rolling for me today! Yikes my legs are sore from the past 2 days of heavy leg work!
Friday, March 25, 2011
March 25th - today's workout
40 minutes on the treadmilll at 9:40min/mile pace wearing a 20# backpack
20 minutes on the treadmill at 8:00min/mile pace without the backpack
15 minutes on the treadmill at 11:00min/mile pace with the 20# pack on
10 minutes on the stationary bike at 90RPM with backpack on
stretch for 30 minutes
20 minutes on the treadmill at 8:00min/mile pace without the backpack
15 minutes on the treadmill at 11:00min/mile pace with the 20# pack on
10 minutes on the stationary bike at 90RPM with backpack on
stretch for 30 minutes
March 24th Training on the Slope
2 Warm up loops with stairs (up 2 down 1 and down 2 up 1 )
*one stretch lunge walks
**I wore 15# backpack for the runs
AMRAP - 7 mins
sprint
star jumps (5)
air squats (15)
mt climbers (20)
scissor jumps (16)
AMRAP 7 minutes
Box Jump (8)
one-legged squats (10/leg)
skate jumps (20)
side lunges (10/side)
Do 3 rounds of:
45 seconds on / 15 seconds off of:
Squat Jacks
Oblique twists standing with weight in hands and arms out straight
Push Ups
Slope run with one minute of dips, incline push ups, one legged squats, knee pulls and then 2 sets of pull ups on the tree
Stations - 1 minute intervals
ball toss squat
windmill
plank (with toe taps)
table top
side plank (30 secs each side)
wall sits
tiptoe squat hold with heel taps
plie squats
ball toss squat again
*one stretch lunge walks
**I wore 15# backpack for the runs
AMRAP - 7 mins
sprint
star jumps (5)
air squats (15)
mt climbers (20)
scissor jumps (16)
AMRAP 7 minutes
Box Jump (8)
one-legged squats (10/leg)
skate jumps (20)
side lunges (10/side)
Do 3 rounds of:
45 seconds on / 15 seconds off of:
Squat Jacks
Oblique twists standing with weight in hands and arms out straight
Push Ups
Slope run with one minute of dips, incline push ups, one legged squats, knee pulls and then 2 sets of pull ups on the tree
Stations - 1 minute intervals
ball toss squat
windmill
plank (with toe taps)
table top
side plank (30 secs each side)
wall sits
tiptoe squat hold with heel taps
plie squats
ball toss squat again
Time to get Intense
Hi !
I feel awful I have not posted anything since October ... Yikes !
There are 5 weeks until my first of many races this season... Therefore it is time to step it up and get in shape!
We had our first outdoor training yesterday with snow on the ground - lets just say push ups weren't as much fun on ice cold ground ! It feels great to be back to training outside though! I am hoping to keep up the blog for the weeks leading up to the race - we shall see how well I do with this :)
I feel awful I have not posted anything since October ... Yikes !
There are 5 weeks until my first of many races this season... Therefore it is time to step it up and get in shape!
We had our first outdoor training yesterday with snow on the ground - lets just say push ups weren't as much fun on ice cold ground ! It feels great to be back to training outside though! I am hoping to keep up the blog for the weeks leading up to the race - we shall see how well I do with this :)
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