I’ve heard of people tracking how far they run/walk on a map to see your distance this year. That’s cool if you run to Brazil or something but at my rate I’d spend a month just trying to get out of my neighborhood. Still, I like the idea so I was excited to find something similar on Yes.fit.
This is a site for virtual races. You sign up for race, pay your entry fee, and then do it on your own time. There are short races that you could do on one day up to races hundreds of miles long. That’s what I’m going to do.
I’m doing the Tortoise Creep. It is 155 miles long. The route is in Thailand. As you enter your workouts you get moved along on your map. You can even go to streetview to see where you are running.
You can have a fitness tracker upload your info but I’m entering my data manually. I’m only counting actual workout miles. Miles I walk for other reasons don’t count in my race. Let’s see how long it takes me to earn my medal.
I haven’t done a Reader’s Workout post in forever. I’m pretty happy with my fitness routine right now though so I thought I’d update.
I signed up for Strong by Bret. This is a monthly service that gives you 3 – 4 weightlifting workouts for a month. You do the same workout each week but increase the weight each time. If you want more there are optional additional workouts based on your goals:
You can pick additional full workout if you want to work out your whole body more days (rest days are recommended though)
You can add on a supplemental glute workout to your workout days or your off days
If powerlifting is your goal there are additional strength-building workouts
I’ve just been doing the main workouts. I keep meaning to do the supplemental glute workouts on off days but I forget.
I love, love, love this program. It is exactly what I’ve been looking for. It is all weight lifting. No explicit cardio but I’m dripping sweat when I’m done.
I’m just starting my third month now. I haven’t lost any weight but I have made strength gains. There is a big emphasis on pull ups. I use the machine in the gym that lets you offset your body weight on pull ups. When I started I was only lifting 45 lbs for a few reps. Now I’m doing 55 lbs for sets of 5. It is still super wimpy but it is better. I can see changes in my shoulder muscles.
The other nice thing about this is that it is planned with women in mind. Most weightlifting plans have women as an afterthought.
The husband and I did the Biking Spree at our local MetroParks. We had to ride 5 of the designated trails. It is designed to get people out and exploring all the Parks. These were all simple paved trails. It turned into a saga. I bought a pretty pink bike. Long painful story short – it was horrible.
This was a bike that should have been bought by someone who rides only on level roads in Florida on the way to the library to get a basket full of books. Despite having enough gears and only riding on fairly level ground, it was the hardest bike to ride I’ve ever met. It would just stop if faced with a hill. Not a mountain. A long, slow incline was tough. I’d be in first gear and pedaling for all I was worth and all of a sudden I wouldn’t be able to move the pedals anymore. I took it back to the store and am having them try to sell it. If I wasn’t anti-littering I would have left it on the side of a trail. At least I wouldn’t have had to push it while walking back to the car.
I realized that when I got rid of that bike that I only had one ride left to finish the program. I took the husband’s bike out and did the longest ride I had done so far in program. It was no problem at all. That proved to me that it was the bike and not me that was making the rest of the rides so freaking miserable.
I’ve never been able to do arm balances in yoga. Teachers are always like, “It isn’t about strength. It is just balance.” while I crash on the floor.
I signed up for access to a video series teaching handstands and arm balances. There is a series of daily short practices to build skill. I failed video number 3. I need to work on my skill in that one before moving on. I know I have the strength to hold handstands against a wall once I get into them. Getting upside down is hard for me. This video series also works on fear of falling and fear of getting upside down. We’ll see how I am able to progress.
What I’ve Learned While Watching the Weightlifters at the Olympics
I’m a Superheavyweight woman
If I lost enough weight to be down to my imaginary mental ideal weight and then lost a little bit more, I might still be a superheavyweight. Women’s weightlifting categories start at 48 kg (103 lbs) and end at 75+ kg (165 lbs). They need more categories. In the 75+ category the competitors were between 89 kg and 141 kg.
On the other end of the scale, the 48 kg women lifting 100 kg was seriously impressive.
I don’t have a proper support staff for my lifting
These guys have people who hit their muscles before they lift. I have never wanted anyone to hit me before I lift but maybe that’s why I can’t lift as much as these women. I ran this theory past the husband. He doesn’t want any one to hit him either, it turns out. He didn’t even volunteer to hit me before my lifts.
They get smelling salts after lifts
I’ve never been close to passing out after lifting. Obviously, I’m not working hard enough. Slacker.
I haven’t been showing proper respect
A lot of the Asian lifters bowed to the judges before the lift. I’m more impressed by the people who bowed to the weights or to the woman who dropped to her knees and hugged the plates after a good lift. I’ve never hugged the plates. Obviously, I haven’t been friendly enough.
I love the announcer
There is a female British commentator for the weightlifting and I love her. I have no idea who she is. They have never introduced themselves. They are never on camera. The NBC website lists a team of Americans who are supposedly announcing weightlifting but that isn’t who is actually on.
So, how have my workouts been going? Pretty good. I’m definitely lifting more often now that we have a closer gym. I’m still working on my meal plans from Meal Mentor. I’m usually making 2 or 3 of the meals a week. I miss a lot of meals it turns out. I don’t eat much after my late days at work because I get home about an hour before I go to bed. Usually I just have some fruit or something then. The last time I weighed myself I was down a few pounds though. I think having the meal plan is making me more aware of what I’m eating.
Yeah, I know, it has been a long time since I’ve done one of these. That’s because I’ve been a slacker.
It started in March at the time of the husband’s cancer surgery and recovery. He wasn’t going to the gym so I stayed home with him. Lately, work has been wearing me out. I’ve been known to go to sleep at 7:30.
I’m trying to get back on track though. Walking 8 miles a day on vacation helped.
We ended up joining a second gym that is really close to the house. We are keeping the membership at the far away one with the pool but this new one is so close to the house and it is open 24 hours so there are no excuses. It is set up as a weightlifting gym so you don’t have to wait to get to the one squat rack, for example. That’s nice.
I’ve been twice so far. On the first day I eased back into squats and lunges. I’m definitely weaker than I like. On the second day I worked on push presses.
Except I didn’t do quite that much weight.
I added in lateral raises and curls and tricep work too. There is a track that I walk on to add in some cardio.
I’ve also been watching the Crossfit Games all weekend. I don’t do Crossfit anymore but I still love the crazy. I’m adding a bunch of the female individual athletes on Instagram for inspiration.
I also signed up for Happy Herbivore’s Meal Mentor plan. It is a vegan meal plan where you get the recipes for healthy lunch and dinners. I hope it will help with cutting calories for weight loss. I like her cookbooks and the recipes on the meal plan look simple and good.
For a while the husband and I have been talking about getting an infrared sauna. He was interested in the supposed health benefits. I just want to be warm. I’m a cold person who takes hot baths every night to warm up so I’m not freezing in bed. Anything else that makes me warm sounds good to me. If there are any health benefits, I’ll count that as a bonus.
Here’s what infrared saunas supposedly do:
burn up to 600 calories per 30-60 minute session
sweat out toxins
clear skin
enhance immune response
The science behind any of this is sketchy at best.
There are also different types of infrared saunas. I think of them as the expensive ones and the cheap ones. I had a hard time deciding what to get. If you look for info on the internet you find out that the expensive ones have less radiation given off, are made of better materials, don’t get hot to the touch on the backrests, etc. But guess what? All of that is written by the manufacturers of the expensive saunas. Is it real? I can’t tell. What settled it for me was that if I got an expensive one, I would need to rewire my sewing room to put in a new type of plug. A cheap one would plug into my existing wiring. It was also cheaper so if I ended up not using it, it wasn’t as big of a financial loss.
I ended up getting this one. It is a Dynamic 2 person sauna. It will only hold 2 people if you really, really like each other. I really, really like the husband but I don’t plan on being in this at the same time as him because I don’t want to be that up close and personal to a nasty sweaty person.
That brings me to another of my concerns. I don’t sweat in saunas.
I use the sauna in the gym after swimming and showering to dry off. The husband thinks it is gross because he sweats in saunas. I don’t. Never have. Apparently, this is a thing.
The sauna came in a big box. I was able to put it all together myself. There was a lot of cussing about how much easier this would have been if it came with directions. I had watched a video about putting together a sauna before I bought one so I had a general idea. I got it together in about an hour. I don’t think the panels are completely square because I can’t latch all the latches on it at the same time. (I was warned about this on the Why to Choose an Expensive Sauna websites.) I did work up a sweat kicking and cussing out this aspect of sauna building. After I got all the panels out and together I found some directions at the bottom of the box. They came in handy to getting the wiring all together. I basically got the whole thing together on my own and only forgot one piece of the floor that I had to go back and add after I thought I had it all together.
I made sure I got one with an mp3 adapter. I can listen to audiobooks while I’m in the sauna! I also bought optional backrests. The back of the sauna does get hot to the touch so the backrests help avoid touching it.
I plug it in and turn it on about 20 minutes before I want to use it. It seems to heat up quickly from room temperature to 115 degrees. Then it has a really hard time going higher. It is supposed to go to 140 but I’ve never seen it get over 130.
It does feel strange to sit in this box and look out a big glass window. It confused Freckles. She followed me downstairs because I was eating left over pizza for breakfast. First, I wouldn’t let her in the box with me. Then I sat there and ate pizza in front of her while she stood and stared at me through the window.
So how is the sweating going?
The first time I was in for 30 minutes. I got a little damp on my hairline. The second time my hair was slightly damp too. That night I woke up in bed dripping sweat. I was quite annoyed that I could sweat in my own bed but not in a sauna. On my third time I took some advice from a website on this issue and rubbed my arms and legs while in the sauna. I got a little bit damp on my shoulders and arms. You can’t see any sweat but if you touch my skin you can feel a little. I guess I’m making progress.
I do enjoy it. I wish I had a bigger one so I could lie down but that’s just me being lazy.
I was on vacation last week and so there were no formal workouts but I had to pop in to show off these numbers.
January 15 – airport day – 6569 steps – not so good
January 16 – convention starts but no exhibit hall – 8093
January 17 – exhibit hall opens at convention – 12,770
January 18 – more exhibits – 10,727
January 19 – the whole convention thing is getting old -9741
January 20 – Animal Kingdom – 16,905
January 21 – Universal (Harry Potter world!) – 21,771
January 22 – lazy day visiting relatives – 5755
Now I’m back to normal life and probably won’t see those numbers for a while.
I’ve also realized that the floors climbed setting on my Fitbit is completely imaginary. There was a big escalator at the convention place. It was three floors long. One day it was not working and I walked up it with lots of other people. People were acting like it was a death march because with the crowd you couldn’t stop without getting run over. There is no break between floors on an escalator. Fitbit floors climbed reading – zero. I turned off that setting.
It wasn’t a great walking week because it suddenly got really cold. Freckles flat out refused to go for a walk with me yesterday.
I did go to the gym on Sunday. I walked two miles and interspersed lunges and Bulgarian split squats every 1/4 mile. I usually go to the gym at least twice a week but some changes in my work hours means that for right now I only have Sundays off.
I am doing a better job of warming up before lower body work since I found a routine that is working for me. Before when I was doing a lot of squats and lunges I was having problems the next day with pain in the front of the hip. I knew I needed to stretch more but it took a while to find a routine that helped. Now I incorporate this into my warm up at the gym.
Walk 1/4 mile
3 sets of low lunges – I start with left leg forward and right knee on ground. Reach forward to put hands on ground on right side of left leg. At this point I am usually super stiff. I don’t hold this long, only a couple of seconds, because you don’t want to hold a static stretch on cold muscles. I switch legs quickly.
Walk 1/4 mile
3 sets of lunges – I do the same stretch but this time I can get considerably lower. Try to go to forearms on the ground if possible. Sometimes at this point, I’m still too tight for that. Again, I don’t push this stretch much. Move smoothly and quickly from leg to leg.
Walk 1/4 mile
More lunges. I also start adding in pigeon pose if I feel warmed up now. From the lunge with your left foot forward, move your left foot to the right and lay your left shin down on the mat perpendicular to your body. Fold your body over the leg. I do this a few times on each leg. I also hold a low squat for a few seconds two or three times.
Walk 1/4 mile
Overhead squats. My gym has a few 15 lb bars laying around. I hold those overhead and squat. When I was doing cross fit we used PVC pipes and I’ve used a broom at home.
Now I’m ready to either walk longer or to start doing squats without hurting myself and I have a mile of cardio done.
I haven’t done one of these forever basically because I’ve been slacking. I haven’t been doing any formal workouts at all. Trying to get back to form now.
I’ve been doing more walking in the morning because I’ve been having to walk Freckles. She decided a few weeks ago that it would just be easier on everyone if she didn’t go outside to go to the bathroom anymore. She could just go downstairs in the sewing room. It wasn’t cold outside. She didn’t care if we were home or not. She wasn’t acting like she was doing anything bad. She honestly seemed to think that she had had a brilliant insight and was shocked that we weren’t agreeing.
So, under the principle that a tired dog is a well behaved dog, we instituted morning and evening walks. Usually we just let her out in the backyard to run around. I do mornings. We go from 0.5 miles to 1.5 miles depending on weather. This seems to have solved the problem.
Saturday
I swam some laps. I haven’t done that in a few months. On the third length my arms pointed this fact out to me. I ended up doing 10 laps (500 meters) alternating 25 m breaststroke and 25 m backstroke.
Monday
Walked about 1.5 miles at the gym. I lose track of the laps all the time. Mixed in walking lunges and some body weight Bulgarian split squats.
I got a new Fitbit. I had the Zip which is the smallest one. I really liked it but it has a battery instead of plugging in to recharge. Every time the battery dies, it is a real problem to change the battery. Actually, you can change the battery but it might not work. It isn’t just me. This is a known problem. I’ve gotten a few free replacements from Fitbit because of it. This time I went into my first battery change and it seemed to work. I was thrilled. I put it on and looked at it a little later and it said 170 steps. That seemed a little light but I wasn’t sure. I looked a few hours later.
It read 3 steps (not 3 steps more- 3 steps total for the day) and I’d lost 3 hours on the clock.
I was done. I bought a new FitBit One which plugs in to charge like the older Fitbits did.
I’m going to be going to a conference in a few weeks and I always rack up major steps there. I was actually feeling a bit odd at the idea of going without a pedometer. If you walk a lot and it isn’t monitored, does it even count?
I don’t run. I have no desire to ever run a marathon. But, I’ve been a race spectator since birth. My father was a cross country coach until I was five. Some of my earliest memories are cheering on the sidelines for runners.
This weekend the Akron Marathon passed through my neighborhood. I went out to watch. Here are some tips for how to make the most of your marathon viewing experience if you know nothing about racing.
Know Where You Are on the Course
You can usually look up the course on the race’s website. The course of this marathon changed this year. My viewing spot was right next to the 25 kilometer (15 mile) point.
Know When to Get There
Elite runners cover the 26.2 miles in a little over 2 hours depending on the course. If you know the start time and where you are going to be sitting you can judge when to get there. I showed up at mile 15 about an hour after the race started.
At this race they had a car with the race clock on top of it, right ahead of the front runners. This is when they got to me. At this race they also have cyclists with signs riding next to the front runner in each division – men’s, women’s, master’s men (over 40), master’s women, male relay team, female relay team, and mixed relay team so you know who is winning at the time. It is sort of mean though. The runners look miserable and the cyclists are coasting alongside them looking at the crowd and the scenery. I’d be tempted to knock them over.
Make Some Noise
When I left my house and started walking to the marathon route, I thought that my neighborhood had hired a band for the race. It turns out that I was hearing the music from the finish line that was 5 miles away as the crow flies. I bet all the people trying to sleep in on a Saturday morning were thrilled about that but it is encouraging for the runners. This isn’t golf. You are encouraged to clap and yell and ring cowbells (honestly) when runners are passing you. Some races have the runners’ first name large on the bibs so spectators can see them and yell personalized encouragement. Making signs and waving them is good too.
Stay for the Regular People
It can be great to see the elite runners passing by.
Actual flying runners!
But the majority of people in a race are not running to win. Their reward is just finishing. They need the encouragement more than anyone. Sometimes with these runners who get to see costumes and funny shirts and signs and all kinds of entertainment.
Every time I make big dietary changes I get convinced that I’m going to starve.
Spoiler alert – It hasn’t happened yet.
Since focusing on a gluten-free vegan diet, I’ve been feeling like a need to keep a supply of appropriate junk food close at hand. It doesn’t make sense. I never did that before. But now I have to have gluten free pretzels in the car at all time. Gluten free pretzels taste like regular pretzels that were burnt and have gone stale. They are strangely addictive anyway. I think I like to have something crunchy.
Earth Balance makes vegan white cheddar popcorn. Not going to lie – the thought of never eating white cheddar popcorn again made me very sad and was the worst part of thinking about veganism. I appreciate Earth Balance for trying but the problem with most fake cheese products is that they are made by people who don’t remember what cheese tastes like. This is ok but tastes like garlic and not cheese. Their cheese puffs are better. Still not cheesy but they get delightfully stale like I like my puffs.
You would think that this embrace of junk food would be a bad thing. Since I started this diet at the end of April, I’ve lost 11 lbs. That weight I couldn’t seem to lose when I was trying and now it is melting off while I eat pretzels. Life is not fair.
I haven’t even been working out all that much. I haven’t been lifting at all. My fitbit zip died after the trip to England. I talked to customer support at Fitbit to try to fix it and they ended up sending me a new one so I’m back on track with that.
I need to get back in the swing of things and see how much weight I can lose if I am actually exercising and not eating my body weight in pretzels each week.
Can you tell what days I was sightseeing on vacation?
Our high was over 20,000 steps and our low was 11,000. That’s 6-9 miles a day. I’m surprised it was that little.
Then I got home and my fitbit died. I feel naked without it. I changed the battery before the trip because it said it was running low and then it drained in less than two weeks. I guess this is an issue with this style so I’ll try to get it fixed.
I did lose 5 pounds on the trip from all the walking. We also didn’t eat much. When I go on vacation with the husband he plans his day around where we are going to eat lunch and dinner. My mother is the kind of person who eats a yogurt for breakfast and then when we next eat at 3 PM says, “Well, I’m full for the rest of the day.”
All the walking did end up making me really stiff though. I had to do some yoga focusing on hip openers about halfway through the trip. I couldn’t even get into the poses I was so unflexible at that point but getting close helped enough that I wasn’t in pain anymore.
Diet update – I’m supposed to be an a gluten-free vegan diet with no soy. That was hard on vacation. I could generally have vegan or gluten-free. Now that I’m home I’m back on the wagon and I’m trying to remember to take my supplements but I’m horrible about that. I didn’t feel horrible before so it hard to tell if I feel better. I haven’t had any reflux at all and no allergy symptoms but those weren’t consistent enough problems to be able to say that the diet change made them go away. My hands don’t hurt as much either.
Sauna – We are looking seriously into getting an infrared sauna at home. Does anyone have any experience with these? The husband has all kinds of pain issues and I just like to be warm.
I was a slacker the week before and didn’t work out at all. I was sick the first part of the week and when I was feeling good enough to work out again I pulled a muscle in my shoulder just by turning around. Must be getting delicate in my old age!
Tuesday
Black Fire workout on Daily Burn – Weighted Tabata
There are 8 rounds of each move with 20 seconds of work and 10 seconds of rest.
Push press – 15# weights from shoulders to overhead. My lowest rep was 5.
Dumb bell swings – Lowest rep was 10
Bent over rows – Lowest rep was 10
Thrusters – squat then push weights overhead. I did 5 each round.
2 minutes of burpees with a step over a small box in between each – I did 15 on round 1, 15 on round 2, and 11 on round 3.
2 minutes of bench dips – Ouch. I did 25 on round 1 and 30 on the next two rounds
2 minutes of sit ups – I did 25 on rounds 1 and 2 and 23 on round 3.
Friday
This was a repeat of the Bodyweight Tabata workout I did last week. It was 8 rounds of 20 seconds of work and 10 seconds of rest for each of the four movements.
Air squats – I did 13 on my lowest round. My quads still hurt from doing this video last week. I think I tweaked something doing these today. I need to roll that quad before it totally cramps up.
Hand release push ups – I pushed hard and got 7 each time today instead of the 5 I did last week.
Step over a box – I did 20 this time instead of 15
Burpees – 4 instead of 3.
I didn’t do any other workouts this weekend and then Monday was warm. It was the first day over freezing in about a month. I went for a walk with Freckles and then for another walk without her. I did about 4 miles.
It is still super cold here. All of my websites that I use to give me workouts are based in warmer places and they keep telling me that I should “Run 400m”. Yeah, it is below freezing and the road is a sheet of ice. I’m not running anywhere.
I finally decided to do something I’ve been thinking about. I signed up for the free month trial of Daily Burn in order to do Black Fire. Black Fire is a workout series done by Bob Harper that is basically CrossFit workouts. There is a different one each day for 2 months. (I’m not missing the conflict between 1 free month of the website and a 2 month program.)
I can do it inside in my basement mostly with equipment I have. I don’t have a box for box jumps but I may be able to rig something.
I did the first workout on Sunday. It was a tabata workout. I did 8 rounds of 20 seconds of work and 10 seconds of rest. There were four moves – air squats, hand release push ups, stepping over a box, and burpees. You do all 8 rounds of each move before moving onto the next. It was tough. I still hate burpees! You score your lowest round. Mine was 14 for the squats, 5 for the push ups, 15 for the step overs (I had a punching bag on its side), and 3 for burpees for a total of 37. Someday this workout will show up again and you try to get better numbers.
Monday
I did the ABC 1 workout. It stands for agility, balance, core. It is an all bodyweight workout. We did 5 rounds of each move with 30 seconds of work and 15 seconds of rest.
X-squats – Squat then stand up and touch opposite knee to elbow. Switch knees on next squat. My lowest score was 10.
Surfer get ups – These are basically burpees but you land with one foot forward like standing on a surfboard. Alternate forward legs. My lowest score was 5.
Fence jumps – Jump sideways over a yoga mat. My lowest score was 7.
Diamond push ups – Index fingers and thumbs together to make a diamond. These have to be on your toes to count. My lowest score was 5.
I’m still sore from Sunday so squats were hard. I just looked at my fitbit dashboard. It says I’ve had 1 active minute today. Meanwhile, I’m shaking and sweating and climbing the stairs out of my basement was hard.
I’m also doing the 100,000 steps Challenge from Happy Herbivore in March. This was a total math fail for me. I thought that it was a challenge to go over 10,000 every day and then I did the math and realized that you only have to do over 3226 steps a day to finish it.
I have been such a slug lately. I think the weather has me in hibernation mode. That’s my only excuse.
On Friday I got myself to the gym and did 2.5 miles on the track. I also worked on bench press using a Smith machine. That is my worst lift by far.
On Sunday it warmed up to 32 F. so Freckles and I went for a walk.
I’m taking an online course that incorporates some energy work. One of the things that we are supposed to do everyday is the Five Tibetan Rites. We started doing 7 of each exercise and are adding three each week until you get to a maximum of 21.
2486 steps – I am at our slower clinic on Wednesdays this month so I don’t walk around as much.
Thursday
5130 steps
Friday
8156 steps
That includes my workout for the day. I did a two mile walk on the track.
Saturday
7653 steps – I did 2 miles on the track and threw in about 50 walking lunges in the middle.
3 sets of 5 reps of incline bench press at 35 lbs. I have a horrible bench press. I’m going to work on this at the gym with the Smith Machines that won’t let me crush myself if I can’t lift the weight. The incline bench was already set up (Can you say lazy?) so I did some light reps since I haven’t done any bench work for a long time.
2 sets of 5 back squats at 65 lbs working on full range of motion.
Sunday
We had a little bit of a thaw today. It was in the 40s so Freckles and I headed out for a walk. We did about 2.5 miles.
I ended up with 10,034 steps. Yes, I paced the last 800 steps!
That includes my workout for the day. It was a 1 mile walk and then a clean sequence and another mile walk.
3 cleans at 55 lbs
3 cleans at 65 lbs
3 cleans at 75 lbs
1 clean at 85 lbs
..and then I couldn’t do 95. I’m actually pleasantly surprised. 95 was always my problem when I was actively doing CrossFit. I got it once I think. 85 lbs felt easy so I’m glad I haven’t lost much strength.
Saturday
5057 steps
Sunday
I decided to take Freckles for a walk to the mailbox. It was pretty cold and the round trip to the community mailbox is about 1 mile. We started out with her in her coat but her feet got too cold and she started to limp. I took her back and made her put on her new boots. She hates them. But once she got the hang of it she discovered how much fun it could be. I think she considers herself invincible now! She was bounding through drifts and moving really fast. She slipped some because she was trying to go too fast.
I intended to do a workout but I pushed it off until Monday and just shoveled my driveway twice. That’s not that much work because I have a shovel that is made to push the snow but towards the end I was running out of places to put snow on the side of my driveway and had to lift the shovel more than normal. Each time I did the driveway it gave me 1000 steps.
7163 steps and 3.09 miles
Monday
I got my workout in by 7:15 AM. It is my version of a Snoridge Crossfit WOD using what I have at home.
25 walking lunges – I did these slow as a combination stretch and warm up.
20 lat pulldowns
50 stair step ups – I step up onto the second stair and then step down. Alternate feet.
20 tuck jumps – These were supposed to be double unders but I have to go outside to jump rope and outside is all ice.
25 dips – It was supposed to be off rings which is super hard. I did it off a bench.
20 knees to elbow – I don’t have a bar to hang from so I did them laying down.
30 dumb bell swings with 20 lbs
30 sit ups
20 dumbbell hang cleans – These are so much harder than using one bar. Each hand tries to go off in a separate direction.
30 Good Mornings – I did these as a cool down. I used a broom across my upper back and then you bend forward at the hips until you have a flat back and straight legs. It is a good back and hamstring stretch.
Even though I had already worked out that morning, we went to the gym and did another 2 miles on the track.
11,009 steps
Friday
I headed to Orlando this morning and went to three of the Disney parks. That got me some miles.
24,428. 10.54 miles
Saturday
Just walking around convention centers makes my totals higher than normal without trying.
7234 3.51 miles
Sunday
The vendor exhibit halls opened. I wandered the aisles and ended up with 10,010 steps. Full disclosure, I paced in my hotel room from bathroom to kitchen a few times to get that last 100 steps to go over 10,000. I want my fitbit to be proud of me.
I also have lists saved of body weight workouts for when I’m traveling. I was pretty stiff and tired so I did one that incorporated mobility and wasn’t too stressful.
I did 10 rounds of:
30 second handstand holds
30 second low squat holds
Before you think I’m tough, know that I can’t do a handstand. I can’t even kick into a handstand against a wall. So what do I do?
I started, because I was really stiff, with my hands on the floor and my knees on the edge of the bed. That opens the shoulders and still requires some strength. After I limbered up, I moved to standing with my back to a wall, putting my hands on the floor, and walking my feet up the wall. I took them about halfway up the wall.
Monday
10,048 steps – Yes, I did pace for the last 600 steps.
It is freezing here this week so walks with Freckles have been postponed. She is most unhappy with me.
Wednesday
4,130 steps
Lat pull downs and sit ups – 20 of each. Being lazy. Need to focus on workouts.
Thursday
3,924 steps
Friday
10,068 steps
Did 2 miles at the gym and then put myself over 10,000 steps going to the cafeteria of the hospital from the ER and back. It is a long way. I’ve spent enough time with my husband in the ER and hospitalized there that I was craving some of the food. They have a good cafeteria. Just an ER visit this time.
Saturday
6,250 steps
Crazy busy Saturday at work. I walk more in 4 hours on a Saturday than 7 hours during the week.
Sunday
8,028 steps
Walked 2 miles at the gym. Did three sets of 5 back squats with full range of motion. Weights were 65 lbs, 80 lbs, and 65 lbs for the sets.
Monday
5,837 steps
Shoveling the driveway gets the step count up in the morning. I had a mile in before the car was out of the driveway.
Tuesday
Morning workout:
Warm up based on sun salutations. I start with inhaling and sweeping arms overhead and then exhaling to prayer hands. I do this about 10-15 times until I feel heat starting to build in my body and my back warming up. Then I move on to arms overhead and then exhale to forward bend. I repeat that until my hamstrings start to stretch. Then I add in the rest of the sun salutation and whatever other yoga poses I need to get limbered up before lifting. I don’t hold anything for a long time in a warm up. I just move pose to pose.
I did 21 reps then 15 reps then 9 reps of:
Goblet squats – I held a 25 lb dumb bell in front of my chest with both hands and squatted. On the last round with 9 reps I held each one in the full low squat position for about 10 seconds to work on flexibility.
Box jumps – I can’t jump off both feet at once. I was a total crossfit failure at this. I can (after way too much work) jump up on the bottom step of my stairs from a flat start. That’s embarrassing but quite an accomplishment.
Lat pull downs – someday I’m going to build up to be able to do a pull up. Then I can die. I might die of the shock.
I like to walk to loosen up the legs after squat work. I also hold gentle low squats and stretch quads and hamstrings.
