WOD Tuesday, May 1, 2012

4.0 Miles walk/run 51:20

WOD Monday, April 30, 2012

3 Sets
Medicine ball swings
Medicine ball Squats
BOSU push-ups
Planks

3 Sets
DB OHP
Lunges
DB Swings

3 Sets
Lat Pull Down
Machine Chest Press



3.0 Mile Walk/Run 41:45

WOD Sunday, April 29, 2012

3 Sets
Medicine ball swings
Medicine ball Squats
BOSU push-ups
Planks

3 Sets
Thrusters
Push Press
BB Lunges
Bridges

3 Sets
Incline Bench Press
DB Bent Row
Planks


3 Sets
Facepulls
Pull Throughs

2 mile walk 4 MPH

Day Off

Taking the day off! After a long travel week and 4 days of blistering workouts in a row....the body needs a rest and there's a whole bunch of things that needed doing around around here.
Next week it's time to (Once Again) focus on the diet...ughhh..but it's something that needs attention..I'm thinking of some sort of a 30 day challenge. More circuit training & more bike riding........and more ideas.....

WOD Friday, April 27, 2012

4 Sets
1/4 mile run
Shoulder Press
Planks

3 Sets
Incline Bench Press
Air Squats
DB Bent Row

3 Sets
Cable Curl
Push-ups
Planks

WOD Thursday, April 26, 2012

3 Sets
Medicine ball swings
Medicine ball Squats
BOSU push-ups
Planks

3 Sets
Thrusters
Push Press
BB Lunges
Bridges
back Extensions

3 Sets
DB Snatch (right arm left arm)
Step Ups
DB Swings

3 Sets
DB cross overs
Planks
Air Squats
Lat Pull Down

WOD Wednesday, April 25, 2012

3 Sets
Medicine ball swings
Medicine ball Squats
BOSU push-ups
Planks

3 Sets
Step-Ups
DB Snatch
Push-Ups

3 Sets
Lunges
DB Crossovers
Air Squats

WOD

An on the road work out this evening..the hotels fitness room sucked so it was back to the room for a workout before dinner

3 Rounds
Jumping Jacks
Burpees
Mountain Climbers
Planks
Thrusters
High Kicks

3 Rounds
Push Up
Air Squats
Planks
Bridges

As I mentioned above there was dinner involved at the end of a long travel day.

Stopped in Columbia, SC for the night, my usual stop is the Carolina Wing house but this evening I tried something a bit different. I love "Pub" food and this place had the dark look as if you were in the U.K.....The beer selection is well rounded even though they were out of the Sam Adams Double Bock. Our waitress was a bit scattered but her service was excellent...Started with an order of Thai Curry Egg Rolls, different but very good and the main course was Turkey Green Apple & Brie sandwich with a side of Pub Chips. Well worth the trip and worth going back to. 

WOD

3 Sets
Medicine ball swings
Medicine ball Squats
BOSU push-ups
Planks

3 Sets
Thrusters
BB Lunges
Deadlift
Bridges

3 Sets
DB Snatch (right arm left arm)
Step Ups
Incline Push Ups

3 Sets
DB cross overs
Planks
Air Squats

40 Minutes

How To Wreck A Weeks Worth Of Work

After a weeks worth of training I found a really good way to wreck it......

It's called "Slutty Brownies" .....Don't shoot the messenger!

Here's all you need

• Roll of chocolate chip cookie dough
• Bag of Oreos
• Box of brownie mix and the ingredients needed to make it.
• Greased 9x13 pan

Grease a 9x13 pan and spread the cookie dough out in the bottom of the pan

Arrange the Oreos in nice neat rows on top of the cookie dough...I used 20 so there were still some left in the bag to snack on.

Mix the brownies as directed and add an extra Tablespoon of oil.

Bake for 350 for 45 minutes, let cool and then enjoy...throw a scoop of ice cream on top because it's the weekend.

I didn't totally wreak the weekend.....I cut these into bite size pieces, wrapped them in Aluminum foil and put my initials on each package.....I'm not sharing.

More Sweat

3 Sets
Medicine ball swings
Medicine ball Squats
BOSU push-ups
Planks

3 Sets
Thrusters
DB Lunges
Bridges

3 Sets
DB Snatch (right arm left arm)
DB Swings
DB Deadlift

3 Sets
DB Shoulder Press
Incline Push-Ups
Planks
DB cross overs

Got to the gym this morning and decided to continue to rest the back...in other words no running, no squats, no Olympic lifts...so I decided to do some circuit training stuff..get the heart rate and keep it there.  I love my Gym Boss and so does my dog that's why there's two teeth marks in the middle of the screen and Gym Boss has an app for the iPhone but since I'm so 2010 I still have an iPhone3 and that model is not supported...but I did find a great Interval Timer that gets the job done. So for sets of 30 seconds this is what I managed to eek out, and it did get the heart rate up.


3 Sets
Medicine ball swings
Medicine ball Squats
BOSU push-ups
Planks
 
3 Sets
DB Shoulder presses
DB Lunges
DB bent rows
Incline push-ups

3 Sets
DB Snatch (right arm left arm)
DB Swings
Goblet Squats
DB Deadlift

3 Sets
Step -ups
Planks
DB cross overs

Wordless Wednesday

Crazy Front Squat Technique