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I’m alive!

1 Sep

I don’t even know the last time I blogged. It’s been a HELLacious summer around here. I’ll spare you the details but briefly, in May, my grandfather died. Then in June, my MIL was diagnosed with stage 3 ovarian cancer. She had surgery in July and just started chemo treatments. So far, so good but cancer, man. That’s why my grandfather died. Then, last week, one of our cats died. 2 nights ago one of the black and white cats bit the shit out of my finger. I didn’t think anything of it at the time but the next morning, my finger was all swollen. $45 later, I had 2 shots, 2 antibiotics and a steroid. 

I applied for a full time job (didn’t get it) and a part time job (didn’t get it) and acquired another adjunct teaching job at another community college in the area. So I’m now teaching this:

Mondays: Humanities, Ancient and Medieval Philosophy, 2 yoga classes and a night Humanities class

Tuesdays: Eastern Studies and Intro to Philosophy; Group Power

Wednesdays: Humanities, Ancient and Medieval, 1 yoga and Bootcamp

Thursdays: Eastern and Intro; Bootcamp

Fridays: Power Yoga and Ancient and Medieval

I had to give up a few classes at the Y so I’m hoping (GOING) to add more running. Fall is almost here and I really miss a good run — I haven’t done much in ages mostly because I was teaching like 9 classes a week at the Y and my whole body hurt. I think that teaching more academic classes will be a good thing — my workouts can actually mean something and I will enjoy planning them again — I was seriously getting burnt out. 

I’ll try to stick around, share some workouts 🙂 IMG_4476 IMG_4524 IMG_4574 IMG_4605 in the meantime, here’s some photos of some fun things that we did during the summer IMG_4634 IMG_4655 IMG_4679 IMG_4720 IMG_4726 IMG_4729 IMG_4740 IMG_4748 IMG_4750 IMG_4765 IMG_4786

a week off …

29 Dec

last monday was the last time i taught a class – how weird! back at it tomorrow – Beginner Bootcamp & Tabata

Beginner Bootcamp:

warm up — jog, lunges, etc @5min

50/10

  • jacks
  • push ups
  • mt climbers
  • lunges
  • plank

rest

  • jump rope
  • curls
  • jump rope 1 leg
  • squats
  • side planks

rest

  • high knees
  • triceps
  • butt kicks
  • turbo lunges
  • rev plank leg lifts

rest

WAR song (?) –> I’m previewing 2 songs Wed so I thought I’d get in a little practice during class. It’s a kickboxing class all choreographed like Group Power. The good part of this is that it’s pre-planned. The bad part is that choreography does NOT come easily to me so it takes me forever to learn a new routine. Currently learning both WAR #5 and Jan ’14 Group Power. ack.

abs — possibly the WAR track as well.

stretch

I’m TOTALLY over growing out my hair. Going to call my girl tomorrow and hopefully get a cut this week. YES!

tabata: — chair, heavy db, mb

  1. jog / forward lunges / jog / side lunges
  2. db swings
  3. slow plank jacks push up/fast plank jacks
  4.  wall balls
  5. step up to OH press (chair) –> step up R, OH press L then switch next round
  6. knee tucks on chair / side plank hip lifts on chair

Bootcamp Tuesday

17 Dec

  • warm up: 30 sec ea: jog in place, high knees, lateral hops, butt kicks, jacks, x2 + stretch
  1. round 1 (45/15): holding db, tiny jump squat / prone on step, db between feet, hamstring curl –> 3x through
  2. round 2: 7 min AMRAP –> 20 lunges — db seal jacks — burpees — jump rope — rev lunge w/ pull — forward/back X squat — burpees  –> when time is up 1 min wall sit
  3. round 3: 10 box jumps – 10 db swings x3 + 45 sec ea
  4. round 4: 10 seconds of each, 4x: mt climbers, burpees, push ups, star jacks
  5. round 5: snatch (5 each arm) – 10 db pass through lunge
  6. round 6: repeat round 4

Finish: Isometric HELL –> 30 sec ea

  • plank – starfish – plank – starfish – table top or rev plank – prisoner squat hold – crescent lunge R/L – wall sit lat hold – lunge bicep hold – plank L arm to side/R – elbow side plank hip dips R/ – v sit – elbow L – plank – hover – swimmers – end with 2 min wall sit lat hold

shake it out– one final repeat of round 4 (?)

class tomorrow (wed) will likely be shorter – anyone got a good 45 min bootcamp type workout? i don’t want to cut the work part but there’s an overlap with the instructor of the next class — so i need some good 45 min that feel like an hour (or you’re glad it’s not) workouts! 🙂

Related articles

Beginner Bootcamp & Tabata

8 Dec

Funny story: guy has been coming to class for months. he asked last week or so if there were other morning classes [because there isn’t a HUGE schedule posted outside on the wall . . . ] so i directed him to the am bootcamp classes on T/R. he loved the class – fabulous BUT [i cannot even tell you how much this annoys me] he told a mutual friend that the T/R class he went to was SO MUCH HARDER and he never gets a workout like that in my class.

can we talk about something: what does BEGINNER bootcamp mean to you? to me, it means, “geared towards those just starting out or returning to exercise after an extended absence.” Therefore, all workouts are designed with that in mind. While there are participants who have been taking the class for a while, most fall into the definition above. I keep the instruction low impact while offering ways to modify up or down — my thought is that dude is not working as hard as he could be, for one thing, and also does not realize he’s in a beginner class.

anyway, it’s annoying.

But on to the workout:

monday:

warm up (blow me)

  • circuit 1 (whistle): push ups x12 – wall sits w/ bicep curls x12 – stability ball crunch x15
  • circuit 2 (gangnam style): db row x 15 – lunge w/ lat raise x10 – supermans x15
  • circuit 3 (good time): push ups x15 – squats x12 – plank x30s
  • circuit 4 (one more night): chest press on ball x10 – wedding move x12 – oblique crunch on ball x10
  • circuit 5 (as long as you love me): dips x10 – dead lifts x10 – criss cross x20
  • repeat circuit 1 (without you) & circuit 3 (idealistic) –>depending on time?

cool down/stretch  (hello)

Playlist: Screen shot 2013-12-08 at 4.17.45 PM

tabata: equipment needed: mat and step

  1. curtsey lunges to sumo squat R/L
  2. suicide plank with plank jack
  3. abs: toe touch / reach through
  4. plank jack burpees / plank pendulum
  5. pendulum lunge up and over step
  6. squat jumps / pop squats with hand tap to floor
Princess Tinkerbell Snowflake

Princess Tinkerbell Snowflake

Wednesday – my new fav site for workouts

3 Dec

After Monday’s burpee fest, I promised class that there would be no more burpees this week. LOL.

Y’all ever heard of GPP fitness? It’s pretty awesome — crossfit type workouts. did one sat and it was AWESOME! Going to adapt one for bootcamp tomorrow!

EMOM = every minute on the minute

basic warm up (jacks – squats – lunges – t push, etc)

Circuit 1:

  • 10 HEAVY db thrusters EMOM during this circuit — whatever we’re doing, every minute on the minute, stop and do 10 thrusters
  • 3 min prisoner squats with holds
  • 3 min plate switches
  • 1 min rest

Circuit 2: Shoulders – 2 rounds — on my count:

  •            20 front raises 15/20#
  •            20 upright row 15/20#
  •            20 OH press 15/20#

Circuit 3: Triceps – 2 rounds

  •             10 tricep push-ups
  •             20 skull crushers 15/20#
  •             20 OH tricep extension 15/20

Circuit 4: Abs  – 2 rounds

  •             20 situps
  •             20 R side ups — side plank hip ups
  •             20 L side ups
  •             20 Superman back ext’s

Circuit 5: Legs  -2 rounds

  •             20 BTB squats  — hold squat at bottom, below parallel, up on my count
  •             20 jump lunges
  •             20 alt single leg deadlift 15/20#

Finisher: repeat circuit 1 

Abs:

  • 20 v-ups
  • 20 side plank hip dips R
  • 20 side plank hip dips L
  • 20 superman back ext
  • 20 tap down crunches — bent knee toe taps + crunch
  • 20 sec bridges

Tuesday legs day

2 Dec

Bootcamp Tuesday will be a legs day. I’m thinking cardio Wed and upper body (biceps/triceps? shoulders/back?) Thurs

So — here’s the plan:

warm up: 30 sec or so each move x2

  • jacks – power jacks – squats- jump squats – alt lunges – plyo step ups

Circuit 1: 5 min

  • steps will be set up across the room in increasing height — no risers, 1 riser, 2 risers, 3 – 4 – 5 i think that might be all and then back down so 10 steps total. we’ll all start at one end and box jump across the room, slow lunge back. Drill continues for 5 min

Circuit 2: 5 min or as long as it takes to do 30 sec per step

  • everyone gets a step (if more than 10 ppl we’ll just have that many steps out) — 30 sec plyo step ups start with R leg/30 sec squats/repeat L leg — move a step and repeat — Drill continues for 5 min –> we’ll change it up, sometimes plyo step ups, sometimes box jumps, some squat to box jump, oh and my fav sit to squat jump along with split squats, etc

Circuit 3: upper body circuit –> with db – bicep curls 3 min vary

Abs: sit on step — knee in and outs 1 min

Circuit 4: repeater knees — go through each step so another 5 min

Circuit 5: upper body — triceps

Abs: plank for 1 min – side planks 30 sec/side

Circuit 6: 5 min –> jacks on floor – jacks on step 1 min switch lead leg after 30 sec. go through each step

Circuit 7: upper body — lat raises with band and flyes (cross band in front and pull back)

Abs: sit on step — russian twists

Circuit 8:

  • w/ medium db: 30 sec lunge R — 30 sec lunge L — 10 jump squats — repeat
  •  w/ plate — 30 sec wall sit — 30 sec squat to box jump — 10x jump lunges — repeat
  • 30 sec stomp R — 30 sec stomp L — 30 sec plate switches — repeat

***If there is still time ***

In groups of 3: (running group is timer)

plank                                      dolphin plank                                   squat hold

squats                                    alt warrior 3                                       turbo lunge

run out and back 2x          high knees out and back 2x            bear crawl out/crab walk back

abs and stretch and done!

Workouts this week and stuff

1 Dec

December y’all. 

Monday: Teach Beginner Bootcamp & Tabata

Tuesday: Teach Bootcamp

Wednesday: Teach Pilates & Bootcamp

Thursday: Teach Bootcamp

Friday: Probably off, maybe yoga

Sat: 1/2 Marathon that I have not trained for. It’s on the lower elevations of a trail but still. 13.1 is a long way. oops. Well, my time from last year is like 3 hours so I’m pretty sure I can at least beat that LOL.

Plan for Beginner Bootcamp:

basic warm up @3 min

  • 1 min plank feet on either med ball or stability ball
  • 10 push ups – alt arm mb or regular

repeat 4x

  • 8-12x stability ball one arm oh press
  • 15-20x chest flyes on the ball

repeat 4x

____________

Tabata

A lot of Beg Bc folks stay for Tabata so even though the workout is stepped up, all exercises can be modified. To modify this workout, switch burpees for another cardio move, e.g., jacks – mt climbers – jog in place, high knees, march in place, butt kicks, etc. Push ups can be done standing, chest press can be done without the bridge (and with lighter weight), squats can be a small movement, etc. You get the idea –

  1. burpees / v ups
  2. burpees with push up (advanced: jump down with ball, push up on floor, jump up with ball) / med ball push ups
  3. burpees flying squirrel (jump feet and hands off floor at same time) / bridge chest press 25#
  4. burpees with star jump /prisoner squats (advanced: below parallel)
  5. burpees lateral hop/ DB swing 25#
  6. planks/hovers at 10 sec rest

2 a day

19 Nov

Subbing am bootcamp in the morning. here’s what i have planned [going to see how it goes; i might do the same workout in the afternoon; might do stations]

here’s the playlist:

Playlist!

Playlist!

warm up: @10 – 15 min

  • jog perimeter of room.
  • lunge / squat –> in big circle, forward-side squat – back lunge repeat 10x then pulse.
  • repeat jog and then lunge/squat other leg.
  • high knees around room.
  • kicks –> big circle, walk in R/L/R/front kick, walk back, back kick repeat 4x, hold kicks: front L, back R 5x, then 10x hold front kick and extend leg 10x.
  • repeat high knees and kicks other leg

superset #1 45/15 — this will start around the time Blurred Lines starts

  • db deadlift — heavy #25
  • box jumps — with plate or db across chest
  • chest press — same heavy
  • repeat

 superset #2: 45/15

  • hover –> hold as long as possible, rest and repeat
  • alt lunges – med db #15
  • wall sit + bicep curl #10
  • repeat

Tabata weighted pop squats / sit down squat jumps [if this music starts before we’re done, we’ll start the Tabata – i’ve tried to time it but that always fails IRL]

superset #3: 45/15

  • OH press #15
  • db tri ext #15
  • wide squat hold 1 db #15
  • repeat

 superset #4: 

  • plank alt arm lift – 60 sec
  • flutter kicks – 30 sec
  • plank to failure –> 3 min, as long as you can, rest 15 sec, repeat

Tabata weighted pop squats sit down squat jumps

partner finisher [5-10 min dep on time]: one person is running other person does 10 reps then switch:

push ups, db squats with bicep curl, v sits, star jumps, tricep push ups, squat jumps, inchworms, db swings, burpees

abs: leg lowers — 1/2 back sit ups — hollow man — lay flat, bent knees, obliques — double leg extensions

I’ll plan to repeat the workout in the afternoon. If I do stations — it’ll be something like this: (1 min/station, repeat if time)

downdog push ups

one knee balance bicep curl to press

wall balls

barbell thrusters

db high pulls

partner burpee med balls

bridge chest press

wide arm push up to superman

goblet squat bicep curls

I feel like this is something my mother would say.

 

Countdown to Tuesday

12 Nov

Tuesday is a bootcamp day — I think I was going to do a long run tomorrow but #1 I’m exhausted (I know, it’s only Monday. Maybe it’s the time change but seriously by the time Harper is in bed, I’m ready to be in bed but unfort. that’s usually when my day starts. blah.) and it’s supposed to snow. Screen shot 2013-11-11 at 7.58.42 PM

don’t get me wrong — i love love love love love love love snow but harper had a cough all last week and i mainlined airborne and i have no desire to undo all that placebo work with a run in the snow. my body isn’t acclimated. evidently to anything. time changes, weather.

tomorrow afternoon is a bootcamp class – here’s what i’m thinking: countdowns + tabatas

warm up — jog, jacks, squats, etc

combo countdown 1 — 10 reps a. then 10 reps b., repeat with 9-9, 8-8, etc to 1

a. narrow squats + V raise

b. oblique lifts –> lie on one side, db between feet and lift upper and lower body

tabata jump rope (variations)

combo countdown 2

a. plie squats + oh tri
b. spider planks

tabata jacks (variations)

combo 3

a. calf raise + front/side raise

b. russian twists with db

tabata fast feet — mt climbers – jump lunges – jump squats

combo 4

a. plank butt-ups

b. bicep curls

tabata — up and overs & lateral burpees

 supersets:

db rows & decline db chest press – 15 reps of 3 alt sets –> use same weight for both

criss cross abs & roll ups – 8 reps of 3 alt sets –> use small balls

— Rest —

8 crunches + 8 crunch pulses x2

10 bent knee toe taps + 10 sec hollow man x2

update, because clearly i don’t have enough to do: this is a much more interesting version of everything: gizoogle.net

http://gizoogle.net/xfer.php?link=https://onlyhalfcrazy.wordpress.com/&sa=U&ei=v-uCUpbgGIrKhAf_v4GoDg&ved=0CBsQFjAB&usg=AFQjCNHWeiulaws8e9p-SbOZ2J87bV-DnA

eats and treats this week

27 Oct

halloween week!

on the schedule this week:

monday: teaching beginner bootcamp/tabata

tuesday: teaching bootcamp

wednesday: am short run + teaching pilates; pm teaching bootcamp

thursday: teaching am bootcamp (switched with another instructor)

friday: off to charlotte area

saturday: TOUGH MUDDER!!!!! EEK!!!!!

 

eats and treats:

monday: leftovers

tuesday: taco night

wednesday: pasta

thursday: TBD

weekend – out of town

There are reasons we use punctuation . . . .

There are reasons we use punctuation . . . .