Archive | April, 2013

Lets go for a run!

30 Apr

This is going to be good! 

Bootcamp:

Warm up then go for short walk/jog towards the bridge. Everyone will walk/run across the bridge with the goal being to get across – the first person to get across is the marker and for subsequent rounds wherever people are when first person gets to the end of bridge that’s where you’ll go. I hope that makes sense. We’ll go back across and at the bottom complete 100 reps then run again

Power Jacks Squats (or regular squats or some combo)

Push Ups – knees or toes or combo

Lunges – forward, reverse, side, jump

Sit Ups or Crunches

Then we’ll return to the Y for a cooldown/stretch

Namaste, y’all!

25 Apr

 

Hi there. I’ve not had a moment to update this old blog — last weekend I did a 2 day yoga certification. Prior to that I had to meet my sister (husband was working this past weekend so not available to watch Harper) so she could take Harper for the weekend. First time away for more than 1 night. She did great (and so did I!) – in fact, she didn’t even want to come home!

Monday I subbed for another instructor and no one showed up. Great. That meant only Beginner Bootcamp, Tabata & Bootcamp with a 4 hour trip in between to pick up Harper.

Tuesday was just Bootcamp though I did my friend Heather’s beginner yoga class in the am (it’s not difficult and I MUCH prefer a more athletic type yoga such as this one I just did at home. That said, I like Heather and I want to learn as much as I can about yoga and it’s the only class I can get to right now and it’s pretty hard to get things done at home – totally lucked out today. Guess the stars were just in line?).

Wed subbed again – Sculpt, Beginner Bootcamp & Pilates

And now we’re at Thursday — Bootcamp and Pilates. I’ll get to the workout in a minute 🙂

Friday subbing again — some kind of cardio class (I think it’s a step class but I’m not coordinated enough to teach step) and Pilates.

Sat & Sun are Summer Shape Up & Sat I am also leading a Healthy Kids 30 min Bootcamp and 30 min Pilates. Should be fun.

So the plan for Thursday:

After the warmup:

Circuit 1: 2 rounds 45/15

squat db swing/lunge twist r/lunge twist l/ deadlift to goalpost arms twist/side burpees/180 squat jumps

Circuit 2: outside. Shuttle run to Melrose. Suicides: 1/3, 2/3, all the way; all the way, 2/3, 1/3 then 6 sprints 1/3

Circuit 3: Repeat Circuit 1 2x

Finisher/Abs: 2 or 3 rounds

diagonal jack knife crunch (15/side) —  Lie flat on your back and bring one arm up and over towards the toes of the opposite foot (also raised).

supermans (30)

frog crunches (30)

swimmers (20/side)

 

3 a day

18 Apr

3 classes today! Glad yesterday was light.

Bootcamp #1: subbing b/c instructor broke her nose!
Starting with squat/push up ladder (10-1)
Upper body circuit 40/10 x 3
Hammer curls – tri ext – bicep curls – tri kickback – push up – shoulder press

Then run! There’s a new hill I wanna try out – thinking a set of 6 suicides

Back for more arms then butt & gut on stability ball – 10 reps ea 2-3 sets
Knee ins – plank feet on ball, knee to chest
Bridge ups
Plank roll outs – elbows on ball, roll forward & back
Standing knee ins
Leg lifts – ball btwn feet
Alt leg lifts feet on ball in plank
Straight leg pike

Bootcamp #2:
Same warm up
DB swings (20/30/40) alt w/ burpees (5/10/15)

Run! Stairs close by I think we will try 🙂
Walk up 2 at a time
Back down
20 dips
Up/down
20 push ups
Rep 5 rounds
Finish 10 sprints up

Same ab workout as earlier

Then a break and back for Pilates 🙂

20130418-083344.jpg

3 a day

18 Apr

3 classes today! Glad yesterday was light.

Bootcamp #1: subbing b/c instructor broke her nose!
Starting with squat/push up ladder (10-1)
Upper body circuit 40/10 x 3
Hammer curls – tri ext – bicep curls – tri kickback – push up – shoulder press

Then run! There’s a new hill I wanna try out – thinking a set of 6 suicides

Back for more arms then butt & gut on stability ball – 10 reps ea 2-3 sets
Knee ins – plank feet on ball, knee to chest
Bridge ups
Plank roll outs – elbows on ball, roll forward & back
Standing knee ins
Leg lifts – ball btwn feet
Alt leg lifts feet on ball in plank
Straight leg pike

Bootcamp #2:
Same warm up
DB swings (20/30/40) alt w/ burpees (5/10/15)

Run! Stairs close by I think we will try 🙂
Walk up 2 at a time
Back down
20 dips
Up/down
20 push ups
Rep 5 rounds
Finish 10 sprints up

Same ab workout as earlier

Then a break and back for Pilates 🙂

20130418-083344.jpg

Go Heavy Run Hard

16 Apr

I think today we need to work on strength . . . and then do burpees 😉

So here’s the plan after a brief warm up:

  • With Heavy BB, Squat to chair: 4 sets of 3-5 reps [for me this is 40lb]
  • Heavy Barbell Deadlifts: 4 sets of 3-5 reps
  • Moderate – Heavy Dumbbell Snatches: 3 sets each arm of 8-10 reps [for me this will be 12-15lb]
  • One Arm Moderate to HeavyDumbbell Press: 3 sets of 8-10 reps
  • Moderate DB Single Leg RDL: 3 sets each leg of 12-15 reps [for me 8-12lb]
  • Parallel Dips and Hovers  – 10-15 reps each — on chair

 

In Groups of 3: 

Body Rows  3 sets of 12-15 reps

No clue how long this will all take – I’d like to go out and run a loop after this. We shall see. I think I will run a loop after class if I don’t have time during class. Or maybe 15 min of running will be the finisher?

Finisher/Abs: 8 rounds with 10 sec between rounds

  • 3 burpees
  • 3 prisoner squats

For Boston.

Beginner Bootcamp/Tabata/Bootcamp

15 Apr

Monday. Monday. Monday. Love these classes but man I didn’t plan this schedule post race very well. Haven’t had a rest day since the 1/2 and I’m pretty tired. But still going. I get a rest day . . . next Friday?

This week:

Mon: BB/T/B

Tues: Bootcamp

Wed: Pilates (so this will be like active rest, right?)

Thurs: Bootcamp/Pilates

Fri: Subbing Pilates (ok another active rest day. yay!)

Then drive to meet my sister, hand off daughter and return for 2 day yoga certification. Mon back to retrieve daughter in between subbing 8am class/my regular monday/get back for afternoon bootcamp. No wonder i’m tired.

So tomorrow. Here’s the plan.

Beginner Bootcamp:

30/10 strength circuits x2 or 3 rounds dep on time

30 sec x2 no rest cardio circuits

  • 1. plie squat with hammer curl/bent over wide row
  • 2. jump rope/high knees
  • 3. squat to OH press/tricep kick back
  • 4. high knee/cross country
  • 5. stability ball hamstring curl/stability ball push up
  • 6. cross country/double in in out out squat jumps
  • 7. ball transfer/ball rotation

Tabata 20/10 each round (I’ve only done Beg BC and Tabata back to back for the last 2 weeks and most people have stayed so I’m going to try tomorrow just going right into it and count round 1 as warm up . . . we’ll see how it goes:

Bootcamp: 2 options — if we’re inside we’ll do cardio, if outside we’ll run up to 1 mile

warm up – stretches, light cardio

if it’s nice we’ll go outside:

  • 10 burpees/25 curb jumps/25 plank shoulder taps — run 1/4 mile
  • 10 burpee/50 jackknifes both sides/50 side plank knee tuck/run 1/2 mile
  • 10 burpees/25 curb jumps/25 plank shoulder taps/run 3/4 mile
  • 10 burpees/25 jack knife/50 side planks/run 1 mile

if we’re inside curb jumps = box jumps, plank shoulder taps = renegade rows and running = 2-10 min cardio [stairs, jacks, mt climbers, etc]

  • abs: crunch & reach/crunch L knee up 90 R straight, raise R leg up and back to start/plank alt leg lifts/plank wide knee to elbow

*UPDATED*

I think I have a first timer coming this afternoon as well as varying fitness levels – I’m going to save the workout above for a different day. Here’s the new plan:

Same warm up

Turkish Get Ups Ladder: Start with 1 rep each side and add on up to 4 per side (=10 total)

Taking it outside (I’m going to stay in the parking lot today) — complete all sprints before starting burpees. Depending on ability, sprints can be walks or jogs and burpees can be modified as well. I don’t know yet how I will time this and I might also give people a choice of where to run — there’s a small hill in the parking lot and there’s also flat.

Round 1 in 10 secs complete: 1 sprint + 1 burpee then rest for 0’10”
Round 2 in 20 secs complete: 2 sprints + 2 burpees then rest for 0’20”
Round 3 in 30 secs complete: 3 sprints + 3 burpees then rest for 0’30”
Round 4 in 40 secs complete: 4 sprints + 4 burpees then rest for 0’40”
Round 5 in 50 secs complete: 5 sprints + 5 burpees then rest for 0’50”
Round 6 in 60 secs complete 6 sprints + 6 burpees then rest for 0’60”
Round 7 in 70 secs complete: 7 sprints + 7 burpees then rest for 1’10”
Round 8 in 80 secs complete: 8 sprints + 8 burpees then rest for 1’20”
Round 9 in 90 secs complete: 9 sprints + 9 burpees then rest for 1’30”

We will then go back inside for some butt and gut work 🙂

alt lunges – jump lunges – pulse squats – jump squats – plies – plie jumps – glute bridge – glute bridge pulse – plank – side plank – starfish – rev crunch – 🙂

Summer Shape Up!

13 Apr

I’m co-teaching a class on Sat/Sun till the end of May with another instructor. It’s basically a bootcamp style class with an emphasis on abs/arms (and butt and gut). She’s running a race tomorrow so i’m on my own!

here’s the plan:

Warm up [all bodyweight]: good mornings – windmills [bent knee] – deadlift – inchworm – spider lunge – jacks – repeat

Circuit 1: Arms 35/10 x4

  • push ups to T plank – DB thrusters – dolphin planks – push up – high pull L – high pull R

Circuit 2: Cardio 7 min

  • A: Walk/run 2 laps (short track: 15 laps = 1 mile)
  • B: 10 pull ups/10 push ups repeat while runner finishes
  • switch until time ends

Circuit 3: Abs 35/10 x4

  • Clamp – wiper plank on elbows – sprinkler – triangle obliques with DB – side plank as top leg lifts then knee in L – repeat side plank R – jackknife

Cardio:

  • high knees 1 lap
  • butt kicks 1 lap
  • squat 10 reps jump squats 10 reps
  • jacks 10 reps plie squat 10 reps
  • lunges 1 lap
  • jacks 10 reps
  • squat hold 45 sec
  • jog 1 lap

Finisher (if time):

  • squats – plie squats – donkey kicks R/L – split jumps – lunge R/L – wall sit 45 sec Repeat

Why doesn’t that cat have feet?

Tabata Friday!

12 Apr

It’s Tabata day! I was thinking about doing an extra workout session after but honestly, I’m just plain exhausted. So 30 min of Tabata is all I got today! I think it’s a good one:

Each exercise is 20 sec work/10 sec rest:

  1. Warm up: jump rope – high knees – burpees – jacks repeat 1x
  2. burpees – mt climbers – tuck jump – split squat repeat 1x
  3. DB squat press – alt DB curls – OH Tri extDB Shoulder Press repeat 1x
  4. high knees – ice pickers (this is a wide leg jump squat and you alternate slamming hands toward ground) – burpees – power jacks repeat 1x
  5. one leg lunge and press – R/L alternate
  6. ABS: crossfit sit up (butterfly legs) – rev crunch – knee tucks – leg flutters repeat 1x

Honestly, now I don’t know if this is a good one or not. It looks crazy. #3 and 4 I will prob change when i get to class – combine them or something? and #5.

3. db squat press — ice pickers — db shoulder press — burpees

4. alt db curls — high knees — oh tri ext — power jacks

5. one leg lunge and press – jump lunges – other leg lunge and press – jump lunges — repeat 1x

yes. that sounds better.

 

 

 

XTERRA Power to the Tower 21k Recap

11 Apr

Thought I would do a brief recap on the 21k I did this past Sat. To start, let me say that I was TOTALLY unprepared to run that distance . . . and I knew that going in so I went with the mindset that I would run as much as I could and I would finish. Mission accomplished! 

I would love love love to do the race again next year . . . possibly even the 50k –> if I train and get the mileage in (though I must admit when I got to mile 14 I thought how on earth do people run more than this?!). If anyone else out there teaches fitness classes and runs long distances, I’d love tips! I find it hard to find both the motivation and the time not to mention the childcare . . . 

so the race. It was put on by Fleet Feet in Kingsport, TN. The store is owned by a great running guy (duh) and he started the race by playing the song Amazing Grace and then had a local preacher lead us in prayer. It took about 4 min too long — everyone was antsy to start running but beyond that it was just lovely — the guy praying said during the prayer something about how the Bible mentions multiple times running with patience and running our own race and he reminded us to run with that in mind. 

So I knew based on fitness level/running ability I was in it for the long haul and would take the course at an easy pace. First mile was flat and took about 11 min. Totally fine. Mile 2 we hit the first hill and EVERYONE was walking – I’ve never seen such a thing in a race! It was muddy and rocky and oh-so-steep. First aid station was at the top of the 1/4 mile hill (seemed longer, I must say!) but I was still ok at that point. It was probably more for the 5 milers. 

so Mile 3-7 were uneventful ish. Not too bad, walked a little, made some nameless friends, kept on going. Mile 7ish is when the hills. mountains started. through about mile i don’t know 11? lots of walking. ran when i could but this was not a push it race and i wanted to be able to actually get to the finish. around mile 5ish i think i was running with this girl and we stayed together pretty much the rest of the race. this was especially awesome when we got to mile 12. 

this was a trail race and while the course was marked there were arrows at one point that went in seemingly two directions on two different trails (they all have names — azalea, crescent, etc). we got to a point and it was hard to tell which way to go (and my hip flexors were super tight at this point. lack of time doing this distance. fail). so we chose option to the UPHILL. it didn’t seem quite right while we were going up but we followed the arrows.

got to a left turn and met a guy coming back down — turns out we were going the wrong way. like we were heading back UP the MOUNTAIN. For the record – not the only people who did this. 

I’m not totally unhappy or surprised with my 3+ hour time (ridiculous for a 1/2 I know but this was a TOUGH course under fully trained conditions). All in all, it was a 14.14 mile race and I’m very happy I did it and next year I’ll do it even better! You should do it too! 

PS The photos are at www.docophotography.com — the site asks people not to use photos for personal use per copyright so go to the site and check out the XTERRA Power to the Tower pics. They don’t fully do it justice but it’s a gorgeous course! 

my shorts don’t fit

11 Apr

i put on shorts today from last summer and they are tighter. i’m guessing it’s muscle as i haven’t put on any weight (scale wise) so i’m not as upset as i would be. it’s super annoying that my clothes don’t fit however.

so we’re gonna have to start to run more in bootcamp and i’ll have to do more on my own when i can (currently teaching about 9 classes a week so that’s a challenge – open to suggestions!)

it’s supposed to rain tomorrow so i’m going to plan for an indoor workout but will take it outside if the weather is nice.

 

 

 

 

 

Circuit 1: 7 exercises 7 reps 7 rounds with heavy barbell

1. Sumo Deadlifts
2. Bent Over Rows
3. Barbell Thrusters
4. Alternating Rev Lunge
5. Bench Press
6. Bicep Curls
7. Barbell Roll Outs

Circuit 2: Cardio 30/10 x3 Rounds

  1. Jacks
  2. Mt Climbers
  3. High Knees
  4. Plank Jacks
  5. Burpees

Circuit 3: with barbell:

biceps,triceps, oh press

Finisher: Max rounds in 7 min: 7 burpee box jumps/7 back squats [barbell]

Abs:

  1. Plate Around the World – Clockwise
  2. Plate Around the World – Counter-clockwise
  3. Knee Tucks
  4. Leg Flutters
  5. Russian Twists
  6. Alternating leg V-Ups
  7. V-Ups