run 5 miles on trail
rest.refuel
5 minutes warmup on stairmaster
legs with trainer
3 sets of 15 step on bench w/ 20# dumbbells (alternate legs each step)
4 sets of squats on smith rack 15-12-10-8 (25# each side to 45# each side)
3 sets of walk up and down stairs with 20# dumbbells
3 sets of 16 walking lunges with 20# barbell, turn to side and work obliques
5 sets of stepper for speed (too complicated to explain)
3 sets of squats against wall with large ball while holding 10# ball out straight, hold last rep for 10 seconds
3 sets of 25 jumping jacks plus 10 squats w/ 10# ball held out straight
3 sets of lunges for each leg using stepper
10 minutes stairmaster
Showing posts with label legs. Show all posts
Showing posts with label legs. Show all posts
Tuesday, April 13, 2010
Wednesday, April 7, 2010
i swear i can fly
10 minutes stairmaster
muscle group worked: legs
20 minutes stairmaster
10 minutes run on treadmill
i think i found a paramedic who will show me how to skateboard!
muscle group worked: legs
20 minutes stairmaster
10 minutes run on treadmill
i think i found a paramedic who will show me how to skateboard!
Wednesday, March 31, 2010
Monday, March 22, 2010
Saturday, March 20, 2010
power
42:00 run (~5 miles) on trail
10 minutes stairmaster
muscle group worked: triceps, abs, light legs (squats and walking lunges only)
10 minutes stairmaster
Even though I ran at the park, thus did little cardio at the gym, I still managed to spend almost 2 hours at the gym.
10 minutes stairmaster
muscle group worked: triceps, abs, light legs (squats and walking lunges only)
10 minutes stairmaster
Even though I ran at the park, thus did little cardio at the gym, I still managed to spend almost 2 hours at the gym.
Tuesday, March 16, 2010
quads
10 minutes stairmaster
muscle group worked: abs, legs
also did push ups, pull ups (mod), thrusters
I have a lot of chest congestion, so I was unable to do much cardio, though I still managed to work out for about 1:15.
muscle group worked: abs, legs
also did push ups, pull ups (mod), thrusters
I have a lot of chest congestion, so I was unable to do much cardio, though I still managed to work out for about 1:15.
Monday, March 15, 2010
Friday, March 12, 2010
blast from the past
10 minutes stairmaster
muscle group worked: back, legs, abs
getting stronger, but i am sick yet again (upper respiratory infection, sore throat, general malaise)
20 minutes stairmaster
by this point i had been in the gym 2:15, so i cut my cardio short
When I was 18 years old, so about 13 years ago, I met and dated this guy James* for several years, and James was emotionally, verbally, and physically abusive to me. James was a textbook narcissist (exaggerated sense of self-importance, preoccupation with fantasies of unlimited success/power/brilliance, believes he is special, requires excessive admiration, sense of entitlement, takes advangage of others, lacks empathy, is envious of others, and displays arrogant or haughty behavior). I was young and lacked any semblance of self-esteem whatsoever, and I fell for his charm at first. The relationship ended when we finally broke up and he began stalking me. I called the police, who confronted him, and thankfully I never heard from him again.
Until today.
You can read all about my encounter with James here.
muscle group worked: back, legs, abs
getting stronger, but i am sick yet again (upper respiratory infection, sore throat, general malaise)
20 minutes stairmaster
by this point i had been in the gym 2:15, so i cut my cardio short
When I was 18 years old, so about 13 years ago, I met and dated this guy James* for several years, and James was emotionally, verbally, and physically abusive to me. James was a textbook narcissist (exaggerated sense of self-importance, preoccupation with fantasies of unlimited success/power/brilliance, believes he is special, requires excessive admiration, sense of entitlement, takes advangage of others, lacks empathy, is envious of others, and displays arrogant or haughty behavior). I was young and lacked any semblance of self-esteem whatsoever, and I fell for his charm at first. The relationship ended when we finally broke up and he began stalking me. I called the police, who confronted him, and thankfully I never heard from him again.
Until today.
You can read all about my encounter with James here.
Monday, March 8, 2010
falling down
10 minutes stairmaster
Fran
21-15-9
thrusters (45#)
pull ups (modified)
time to complete: 3:19
personal best! beat my record by 21 seconds!
I didn't have to take a break at all. The first time I tried Fran, about 3 months ago, I could barely make it through just the first set. And that was using 35# for thrusters.
muscle group worked: biceps, legs
I did light legs to prevent extreme soreness on leg day.
thrusters as per above
50 squats 65#
200 walking lunges (no weight)
50 flights of stairs with 20# vest
10 flights of stairs with no vest
time to complete: ~24 minutes
10 minutes stairmaster
By this time, I had been at the gym for over two hours and was rapidly losing steam.
The lady at the front desk stopped me and asked if I was a fire fighter. She said she had heard that. Strange. She said her son is a fireman. I'm not a fire fighter, but I guess I am trying to save souls from going to hell, so that is sorta related.
A lot of people ask where I got my weight vest. Some guy asked me last night, and I had to once again say that it was a gift and I have no idea where to get them. Oh well, they probably couldn't handle it anyway.
Fran
21-15-9
thrusters (45#)
pull ups (modified)
time to complete: 3:19
personal best! beat my record by 21 seconds!
I didn't have to take a break at all. The first time I tried Fran, about 3 months ago, I could barely make it through just the first set. And that was using 35# for thrusters.
muscle group worked: biceps, legs
I did light legs to prevent extreme soreness on leg day.
thrusters as per above
50 squats 65#
200 walking lunges (no weight)
50 flights of stairs with 20# vest
10 flights of stairs with no vest
time to complete: ~24 minutes
10 minutes stairmaster
By this time, I had been at the gym for over two hours and was rapidly losing steam.
The lady at the front desk stopped me and asked if I was a fire fighter. She said she had heard that. Strange. She said her son is a fireman. I'm not a fire fighter, but I guess I am trying to save souls from going to hell, so that is sorta related.
A lot of people ask where I got my weight vest. Some guy asked me last night, and I had to once again say that it was a gift and I have no idea where to get them. Oh well, they probably couldn't handle it anyway.
Thursday, March 4, 2010
rocketship
10 minutes warm up on stairmaster
muscle group worked: legs
several sets of 200# on sled, squat 115#, walking lunges 25# in each hand
25 minutes stairmaster
20 minutes run on treadmill
muscle group worked: legs
several sets of 200# on sled, squat 115#, walking lunges 25# in each hand
25 minutes stairmaster
20 minutes run on treadmill
Thursday, February 25, 2010
delirium
10 minutes warm up on stairmaster
muscle group worked: legs
100 walking lunges with 25# in each hand
3 sets of 8 sled with 180#
couple sets of squats (barbell free weight) 105#
20 minutes stairmaster
20 minuts run on treadmill
muscle group worked: legs
100 walking lunges with 25# in each hand
3 sets of 8 sled with 180#
couple sets of squats (barbell free weight) 105#
20 minutes stairmaster
20 minuts run on treadmill
Saturday, February 20, 2010
reign
50 flights with 20# vest
50 flights without vest
time to complete: 38:56
muscle group worked: legs, abs
100 walking lunges with 25# in each hand (5 sets of 20)
4 sets of 8-10 hack squats with 2 45# plates on each side (180# plus starting weight which I believe is 45#)
50 flights without vest
time to complete: 38:56
muscle group worked: legs, abs
100 walking lunges with 25# in each hand (5 sets of 20)
4 sets of 8-10 hack squats with 2 45# plates on each side (180# plus starting weight which I believe is 45#)
Saturday, February 13, 2010
crush
Monique (reverse)
5 rounds of
20 sit ups
10 push ups
10 pull ups
10 thrusters (45#)
time to complete: 9:45
10 minutes stairmaster
19 minutes 50 flights of stairs with 20# vest
19 minutes run on treadmill
muscle group worked: legs
I also did assisted pull ups (a friend held my feet). I want to work on them so I am able to do real pull ups.
5 rounds of
20 sit ups
10 push ups
10 pull ups
10 thrusters (45#)
time to complete: 9:45
10 minutes stairmaster
19 minutes 50 flights of stairs with 20# vest
19 minutes run on treadmill
muscle group worked: legs
I also did assisted pull ups (a friend held my feet). I want to work on them so I am able to do real pull ups.
Saturday, February 6, 2010
in your head
Jalissa
5 rounds of
12 thrusters (35#)
20 box jumps (modified)
12 push ups
time to complete: 8:51
30 minutes Stairmaster
17:39 minutes 50 flights of stairs with no vest
muscle group worked: legs
5 rounds of
12 thrusters (35#)
20 box jumps (modified)
12 push ups
time to complete: 8:51
30 minutes Stairmaster
17:39 minutes 50 flights of stairs with no vest
muscle group worked: legs
Sunday, January 31, 2010
run
Jalissa
5 rounds of
12 thrusters (35#)
20 box jumps (modified)
12 push ups
time to complete: 9:07
30 minutes stairmaster
20 minutes run on treadmill
muscle group worked: legs
5 rounds of
12 thrusters (35#)
20 box jumps (modified)
12 push ups
time to complete: 9:07
30 minutes stairmaster
20 minutes run on treadmill
muscle group worked: legs
Sunday, January 24, 2010
antisocial
Jalissa
5 rounds of
12 thrusters (35#)
20 box jumps (modified)
12 push ups (regular)
time to complete: 8:38
My arms are getting stronger; I was able to complete 60 real push ups (above) without doing any girlie push ups. Thanks to my wonderful boyfriend who inspired me to get stronger on this exercise by telling me that modified push ups are for little girls. He always knows the right things to say to me.
30 minutes Stairmaster
50 flights of stairs
time to complete: 17:20
This time is not comparable to previous times, as I ran stairs at the newer gym, and they are slightly different than at the old gym.
muscle group worked: legs
5 rounds of
12 thrusters (35#)
20 box jumps (modified)
12 push ups (regular)
time to complete: 8:38
My arms are getting stronger; I was able to complete 60 real push ups (above) without doing any girlie push ups. Thanks to my wonderful boyfriend who inspired me to get stronger on this exercise by telling me that modified push ups are for little girls. He always knows the right things to say to me.
30 minutes Stairmaster
50 flights of stairs
time to complete: 17:20
This time is not comparable to previous times, as I ran stairs at the newer gym, and they are slightly different than at the old gym.
muscle group worked: legs
Sunday, January 17, 2010
show me your teeth
Fran
21 thrusters (45#)
21 pull ups (modified - on Smith rack)
15 thrusters (45#)
15 pull ups (modified)
9 thrusters (45#)
9 pull ups (modified)
time to complete: 3:40
10 minutes elliptical crosstrainer
20 minutes stairmaster
10 minutes run on treadmill
muscle group worked: legs, abs
21 thrusters (45#)
21 pull ups (modified - on Smith rack)
15 thrusters (45#)
15 pull ups (modified)
9 thrusters (45#)
9 pull ups (modified)
time to complete: 3:40
10 minutes elliptical crosstrainer
20 minutes stairmaster
10 minutes run on treadmill
muscle group worked: legs, abs
Monday, January 11, 2010
seventy five flights
No crossfit today.
20 minutes on the stairmaster
50 flights of stairs with 15# vest 18:33
25 flights with no vest 7:42
10 minute run (one mile)
muscle group worked: legs, abs
I am getting stronger. I was able to do 100 walking lunges with two 20# dumbbells.
20 minutes on the stairmaster
50 flights of stairs with 15# vest 18:33
25 flights with no vest 7:42
10 minute run (one mile)
muscle group worked: legs, abs
I am getting stronger. I was able to do 100 walking lunges with two 20# dumbbells.
Tuesday, January 5, 2010
and they said marianne
A random woman in the locker room told me she thought I was losing weight. Thanks, random lady!
Marianne
5 rounds of
run 400 m
15 thrusters (35#)
15 pull ups (modified)
time to complete: 21:51
I enjoyed this crossfit workout.
25 flights of stairs with 15 lb. weight vest
25 flights of stairs with no weight
time to complete: 17:59
muscle group worked: legs
Marianne
5 rounds of
run 400 m
15 thrusters (35#)
15 pull ups (modified)
time to complete: 21:51
I enjoyed this crossfit workout.
25 flights of stairs with 15 lb. weight vest
25 flights of stairs with no weight
time to complete: 17:59
muscle group worked: legs
Wednesday, December 30, 2009
my best angie dickinson
I have been working out about 2 hours a day for the past month or so. Prior to that, my workouts were 90-100 minutes long.
Angie
5 rounds of
20 pull ups (modified)
20 push ups (half regular, half modified)
20 sit ups
20 body squats
time to complete: 11:45
muscle group worked: legs
Angie
5 rounds of
20 pull ups (modified)
20 push ups (half regular, half modified)
20 sit ups
20 body squats
time to complete: 11:45
muscle group worked: legs
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