blog Fitness Friday 2:23

Fitness Friday~ 2/23/18

Happy Fitness Friday! Hopefully your week has been great! Above is a fun workout that you can do from the comfort of your own home 🙂 My half marathon training started last week and so far it’s going really good! This is the first time that I have trained for the half marathon since I started Crossfit. Even though Crossfit doesn’t have a lot of running in it, it trains you to keep doing something even though it sucks. Running is the same way~ so I am excited to see if I am able to get a PR for the half!  Below you will find my workouts for the week & Click here to see my blog post about my personal weekly Fitness goals. 

Saturday:

3 rounds:

  • 50 Mountain Climbers
  • 25 Air squats or jump squats if you’re feeling ambitious
  • 15 Push-ups
  • 10 Burpees
Mountain Climbers
Jump squat

 

Then Abs~ 3 rounds:

  • 25 Situps
  • 30 second Plank
  • 50 Bicycles
Plank hold
Bicycles

200 Double Unders (this is something that I am doing daily in the month of February, it’s part of a challenge at CFL)

Sunday:

Run 3 miles

Monday:

Crossfit Lincoln Workout of the Day (WOD)

Definitions and helpful tips to “what the heck does that mean?”

  • EMOM= Every Minute On the Minute (the movement starts at the start of each minute)
  • TNG= Touch N Go (do each movement without resting- so in this case it is 2 in a row without a rest)
  • 2RM- 2 Rep Max (as heavy as you can SAFELY do twice)
  • AMRAP= As Many Reps AS Possible
  • The different weights listed below refer to scaling options with men’s weights on top and women’s on bottom. So the 225/185 would be doing the workout as “prescribed” 225# for men and 185# for women.

Strength.(I did 185#)
EMOM x 5
2 TNG Deadlifts – 85% of 2RM from last week

Conditioning.(I got 6 full rounds and got the 5 Deadlifts & 6 of the box jumps into the 7th round. I used 135# and did step ups instead of box jumps)
AMRAP 12
5 Deadlift 275/185 – 225/155 – 185/115
10 Box Jumps 24/20″
15 Wallballs 20/14 – 14/10

200 Double Unders (this is something that I am doing daily in the month of February, it’s part of a challenge at CFL)

Tuesday:

Ran 2 miles~had to go indoors which equaled 28 laps around the track. But it was only like 10 degrees and icy, so it was a better option 😉

Ab work~ 3 rounds:

  • 25 Sit-ups
  • 30 second Plank
  • 30 Russian Twists with a 12# medicine ball

200 Double Unders (this is something that I am doing daily in the month of February, it’s part of a challenge at CFL)

Wednesday:

Crossfit Lincoln WOD (Workout of the Day)

Definitions and helpful tips to “what the heck does that mean?”

  • AMRAP6= As Many Reps AS Possible in 6 minutes
  • The different weights listed below refer to scaling options with men’s weights on top and women’s on bottom. So the 135/95 would be doing the workout as “prescribed” 135# for men and 95# for women.

 

Conditioning. (I used 55# and in the first section got to 3 Toes To Bar and in the second section I got through 6 rounds and through the 7th round of pullups and 2 of the lunges)
AMRAP 6:
Row 750m/600m (750 meters on the rower for men and 600 meters on the rower for women)
30 Overhead Squats 135/95 – 105/75 – 85/55 Click here to see an Overhead Squat
Max Toes to Bar in remaining time Click here to see Toes To Bar

Rest 3:00

AMRAP 6:
6 Chest-to-bar Pullups (I did pullups) Click here to see a Chest to Bar 
12 Front Rack Reverse Lunges, 135/95- 105/75 – 85/55 Click here to see a front rack reverse lunge

200 Double Unders (this is something that I am doing daily in the month of February, it’s part of a challenge at CFL)

Thursday:

Run 2 miles~ I did something a little different and went out on the trail. We had quite a bit of snow overnight and it was beautiful! I actually saw a fox during my run which was amazing and terrifying at the same time. He was on the trail right in front of me and I froze, not sure if I should just keep running or wait until he passed. Also I had my music in like normal, but it didn’t sound right among so much nature, so most of my run I just ran in silence.  Just goes to show you that if you do something out of the norm, it brings you an unexpected experience.

Then I did some work on my Toes to Bar~ Doing EMOM (Every Minute on the Minute) for 10 minutes. 3 TTB at the start of each minute.

200 Double Unders (this is something that I am doing daily in the month of February, it’s part of a challenge at CFL)

Friday:

The Crossfit open is upon us which is super exciting!! If you don’t know what that is click here! For the next 5 weeks I am on a team with a friend and we will be doing team open workouts on Friday evenings. At our Crossfit gym it is called Friday night lights and is a fun event. You are assigned a judge and it’s fun to see everyone in competition mode! This first one we actually have something going on a Friday evening (a super cool experience that I will share more about next week) so we will be doing our open workout on Monday.  So we have a different workout for today:

Class Conditioning. (It took me 14:43 & it was awful)
5 Rounds:
Bike 1k
15 Burpees

200 Double Unders (this is something that I am doing daily in the month of February, it’s part of a challenge at CFL)

I love my gym- Crossfit Lincoln, when you are there you are part of a larger community. I hope you have a gym you love! If you ever want to know more about Crossfit Lincoln- just ask. They offer a FREE class every Saturday morning at 9am!! Click here for more details. 

Thanks for stopping by! What are your fitness goals for this year? Remember- Just take one day at a time!

Faith ♥

****Anything I talk about regarding fitness, comes from my own personal experience, please consult with a doctor or professional before starting an exercise routine!

***Some of the links in my posts contain affiliate links and I will receive a small commission if you make a purchase after clicking on my link. I pinky promise I will always give my honest opinion of any product and would never recommend something if I did not use it and love it!!

blog Fitness Friday 2:23

Fitness Friday 2/16/18

Happy Friday!! I had quite an adventure this past week & spent 4 glorious days basking in the sun in Mexico. It was amazing and probably the most leisurely & relaxing experience that I have ever had. I read 2 1/2 books & had some renewed and new experiences that were just good for the soul. Enjoy the workout above that you can do at home without any equipment! 

 Here are my workouts for the week!
Saturday & Sunday:

Double unders with a view 🙂

200 Double Unders (this is something that I am doing daily in the month of February, it’s part of a challenge at CFL)

Monday:

Travel Day

Tuesday:~ my training for the 1/2 officially started this week!  I found a 12 week program from peanutbutterrunner.com click here to see it

Ran 2 miles- it was sooo cold, so I opted to go to one of the gyms here that has an indoor track. It was 28 laps 🙂

200 Double Unders (this is something that I am doing daily in the month of February, it’s part of a challenge at CFL)

 

Wednesday:

Crossfit Lincoln Workout~

Definitions and what the heck is that help:

  • 2RM = 2 rep max which is the heaviest weight that you can do 2 times.
  • TNG= touch n go- so don’t drop the bar or rest in between the first and second rep
  • EMOM= Every Minute on the Minute (with Alternating EMOM you would go back and forth on the movements Min1, Back Squat, min 2 Floor Press, Min 3, Back Squats, Min 4 Floor Press, etc)

Strength.
A. 12 min to work up to a 2RM TNG Deadlift- click here to see a deadlift (I did 185#)

B. Alternating EMOM x 10 min
Min #1 – 10 Back Squats- click here to see a Back Squat
Min #2 – 10 Floor Press- click here to see a Floor Press
*Use sets 1&2 to build-up to working sets, use the final 3 sets as working sets

200 Double Unders (this is something that I am doing daily in the month of February, it’s part of a challenge at CFL)

Thursday:

Run 2.6 miles~ it was only supposed to be a 2 mile run, but I took a different path, ended up in some mud & going farther than I had planned, but it was kind of fun!!

200 Double Unders (this is something that I am doing daily in the month of February, it’s part of a challenge at CFL)

Friday:

Crossfit Lincoln Workout

Definitions and what the heck is that help:

Olympic Lifting.
Work up to a 1RM Hang Clean within 12 min (I got to 100#)

Conditioning. (this took me 11:53)
5 Rounds:
8 Hang Power Clean, 135/95 – 105/75 – 75/45 (I used 65#)
8 Alternating Front Rack Lunges, 135/95 – 105/75 – 75/45 (I used 65#)
4-8 Bar Muscle Ups OR 12 Horizontal Bar Rows (I did the Horizontal Bar Rows)
Rest :90

200 Double Unders (this is something that I am doing daily in the month of February, it’s part of a challenge at CFL)

I love my gym- Crossfit Lincoln, when you are there you are part of a larger community. I hope you have a gym you love! If you ever want to know more about Crossfit Lincoln- just ask. They offer a FREE class every Saturday morning at 9am!! Click here for more details. 

Thanks for stopping by! What are your fitness goals for this year? Remember- Just take one day at a time!

Faith ♥

****Any thing I talk about regarding fitness, comes from my own personal experience, please consult with a doctor or professional before starting an exercise routine!

***Some of the links in my posts contain affiliate links and I will receive a small commission if you make a purchase after clicking on my link. I pinky promise I will always give my honest opinion of any product and would never recommend something if I did not use it and love it!!

blog Fitness Friday 2:23

Fitness Friday~ 2/2/18

Happy Fitness Friday & Happy February!! It’s the month of LOVE & what better way to show YOURSELF love, than by helping it to be the healthiest it can be!!! As part of Fitness Friday I want to share a quick work out you can do from home & update my weekly workouts and track my goals!! Planning for a workout! Working out doesn’t just happen- for me they need to be written in my schedule.Each week when I write out my schedule I include workouts- that gives them a priority and a time to do them. Treat your workouts just like a meeting, or any other thing  you would make happen in your day.

Fitness Friday:

Fitness Goals from my vision board post here

Goals:
  1. 1/2 marathon (my training will officially start on February 12th)
  2. Improve at gymnastics movements (I did work on this Monday, see notes after the listed workout)
  3. Workout at least 5 times a week (YES)
  4. Yoga at least 1/week (I am modifying this a little by doing some yoga stretches before bed- see Wednesday Wellness post for details)
  5. Run 3/week (I got in 2 this week)
Saturday-
  • Total of 100 burpees & 1000 meter row
  • This sounds intimidating at first but I break it up into:
    • 10 rounds of  100 meter row and 10 burpees
Sunday-
  • Run 2 miles
Monday-

Crossfit workout at Crossfit Lincoln

Conditioning. (I used a 10# wallball & did Hand Release pushups. I made it to the round of 38 wall balls and then turned in into an AMRAP)
On a continous 21 min clock:
In 3:00 Complete
30 Wallballs, 20/14 – 14/10 – 10/6 (or reduced reps)
10/6 Ring Dips – H.R. Pushups (or reduced reps)
Rest the remainder

In 3:00 Complete
32 Wallballs
12/8 Ring Dips
Rest the remainder

In 3:00 Complete
34 Wallballs
14/10 Ring Dips
Rest the remainder

Etc…continue until failure…once unable to complete reps within 3 min window, continue for the remainder of the 21 min with an AMRAP of the rep scheme you failed on. For example, if you failed to complete 34 WBS + 14 ring dips within the time allotted, continue as an AMRAP for the remaining 12 minutes with 34 WBS and 14 ring dips. Score = total reps completed within the 3 min windows.

*** I stayed about 15 minutes after class & worked on my toes-to-bar, which is a gymnastics movement that is in my goals to improve on 🙂 They are getting better!! I can do them, I’ve just had trouble stringing them together so that’s what I am working on. I did an EMOM (Every Minute on the Minute) for 10 minutes~ as many T2B as I could string together. I was doing 3-4 every time.

Tuesday-

Crossfit workout at Crossfit Lincoln

Conditioning.
In teams of 2 for max cals: (AAB=Assault Air Bike)
EMOM x 25 min
Min #1: Person 1 – Max AAB for 50 seconds
Min #2: Person 2 – Max AAB for 40 seconds
Min #3: Person 1 – Max AAB for 30 seconds
Min #4: Person 2 – Max AAB for 20 seconds
Min #5: Person 1 – Max AAB for 10 seconds
Note – on Rounds 2 and 4 person 2 will begin

Wednesday-

REST DAY

Thursday-
  • Run for speed 1.5 miles

Friday-

Crossfit workout at Crossfit Lincoln

Olympic.
EMOM x 10 or until failure (I used #55 & made it the full 10 minutes- it was awful!!) 
1-2-3-4-5-6-7-8-9-10
TNG UB Power Clean & Jerk – 45-55% of 1RM C&J
*Perform 1 rep on Min #1, 2 reps on Min #2, etc…until failure or 10 min are complete

Conditioning.
AMRAP 15: (I used the 14# med ball and did double unders & was 35 double unders into the 4th round)
25 Medicine-ball cleans, 20/14 – 14/10
75 Double-unders – 150 Single-unders

I love my gym- Crossfit Lincoln, when you are there you are part of a larger community. I hope you have a gym you love! If you ever want to know more about Crossfit Lincoln- just ask. They offer a FREE class every Saturday morning at 9am!! Click here for more details. 

Thanks for stopping by! What are your fitness goals for this year? Remember- Just take one day at a time!

Faith ♥

****Any thing I talk about regarding fitness,   comes from my own personal experience, please consult with a doctor or professional before starting an exercise routine!

***Some of the links in my posts contain affiliate links and I will receive a small commission if you make a purchase after clicking on my link. I pinky promise I will always give my honest opinion of any product and would never recommend something if I did not use it and love it!!

blog Fitness Friday 2:23

Vision Board & my word for 2018

Have ya’ll ever heard of a vision board? A few years ago I hosted a girls night where we made vision boards- it was a fun way to spend the evening and making some goals.A vision board is basically giving you a visualization of your goals or hopes. It works best if you put it somewhere that you will see everyday.   My vision board needed some overhauling, so I took everything off of it and started fresh. Also I decided to do a “word for 2018”, I got this idea from another blog that I follow, called Moneysavingmom.com, she has great ideas on how to save money and posts about life in general. Here is her post on picking a “word for your year” After doing some soul searching on what I want this year, I came up with an overwhelming feeling that PEACE would be my word. So as I make my goals and think about choices that I want to make for the new year, they will all reflect back to PEACE. Doesn’t that sound peaceful 🙂

 

Here is how I assembled my board:

Blank slate- I found this cute cork board at Target, but you can even use a poster board! Here is a link to a similar one on Amazon. 

Assembling the parts- using paper designed for a scrapbook, similar to this linked here- (side note~ I have used this paper for multiple crafty projects or it is perfect for scrapbooking too)

The quote of the year! It is easy to be peaceful when everything is going “right”, but to remain peaceful when things are chaotic, that is real peace. Finding real peace is my number one goal for this year.

Daily goals- Here is where I write in the things that I want to make sure that I do DAILY. Big goals are great, but it is those things that we do on a daily basis that add up the most!!

Psalm 34:14

My kids and I (aka Tribe Squad) made some goals for us for the year.  We actually have a “Tribe Squad” vision board that is in the kitchen, but I also wanted to add the goals from that board on my own personal one also as a reminder.

A place for my blog goals- I would like to start a daily schedule, so this card with a spot for each day was perfect!!!

A place for my fitness goals for the year.

 

So there you have it, a vision board AND a word of the year! Do you have any fun ways that you are using to stick to your goals! I’d love to hear about them!! Thanks for stopping by!

Faith ♥

 

***Some of the links in my posts contain affiliate links and I will receive a small commission if you make a purchase after clicking on my link. I pinky promise I will always give my honest opinion of any product and would never recommend something if I did not use it and love it!!