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!
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.
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.
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.
That includes my workout for the day. I did a two mile walk on the track.
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.
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.
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
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.
I headed to Orlando this morning and went to three of the Disney parks. That got me some miles.
24,428. 10.54 miles
Just walking around convention centers makes my totals higher than normal without trying.
7234 3.51 miles
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.
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.
Lat pull downs and sit ups – 20 of each. Being lazy. Need to focus on workouts.
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.
Crazy busy Saturday at work. I walk more in 4 hours on a Saturday than 7 hours during the week.
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.
Shoveling the driveway gets the step count up in the morning. I had a mile in before the car was out of the driveway.
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.
I did a 1.5 mile walk with Freckles. Then I got my new Fitbit in the mail. I had an additional 4,629 steps.
Lazy day at the parents’ house. I did 1,854 steps with a mini workout of 3 rounds of 10 pushups, 10 lunges, and 10 squats.
I was back to work this day and it was very busy. I did 4,654 steps.
I went to the gym. I did a 2 mile walk and then did 3 sets of 5 back squats using the Smith machine so I could get full range of motion. Because I was increasing the depth I only did 65 lbs. Then I spent some time floating and stretching in the warm pool.
Total steps- 8,897
I put on my walking clothes in front of Freckles and then had to explain that I was going to the gym. I promised her a walk when I got back.
I did 2 miles on the track and then two sets of lat pulldowns and tricep pulldowns followed by some relaxing pool time.
Freckles got her walk too. We did about 1 mile.
I ended up with 10,395 steps.
It turned cold so there was no outside walking. I got 4,736 mostly at work. I have a coworker with a pedometer too so we are going to compete to see who is better at work.
I had Christmas Eve off so I decided to do a 12 Days of Christmas workout. This is a CrossFit tradition which is both insane and attractive to me. (Sadly, these things are not often mutually exclusive.)
I made my own based on a few I saw online.
Sumo High Dead Pull – squat, take the bar from the floor to the chin with your hands together in the center of the bar while standing up
Thrusters – bar under chin, squat, stand and push it overhead
Push Press – bar overhead
Hang clean – bar thighs to chin
Hang snatches – bar thighs to overhead
Pull ups – I was going to use the machine at the gym
It works like the song. You do one sumo dead pull then two thrusters and one sumo. Then three push presses, 2 thrusters, and 1 sumo, and so on. I was using a 55 lb bar. I warmed up with a mile walk.
The snatches killed me. I haven’t done a lot of overhead work lately and it showed. When I got to 7 and went to do the pull up, I couldn’t do anything even with the weight offset to the highest level. My arms were shaking. I got to dips but I knew I was beat. On paper it looks easy enough but I couldn’t do it. I’ll keep working on it though. I walked about 1/2 a mile to cool down then hit the pool and hot tub for a soak.
I went home and took advantage of the warm weather to walk 1.5 miles with Freckles. I didn’t even need a coat on Christmas Eve in Ohio.
Another 1.5 mile walk with Freckles. I would prefer to do my exercise walking alone because it is all stops and starts with her. Today was particularly bad. I told her to get herself together and walk. A bit later she started tilting her head to the right and shaking her head. I stopped walking and she kept walking in a circle with her head all lopsided until I told her that it was ok to just stop and take care of the itch. Once she gets focused on moving, she is all forward motion I guess.
Another 1.5 mile walk loop. I thought about sneaking out of the house but that dog is crafty. She was watching me. I was still wearing a sweater and skirt and boots when I noticed that she was eyeing me. She looked so hopeful. As soon as I came out of the room with sweats on, she didn’t let me out of her sight. When I put on a coat, she ran screaming and barking down to the basement door.
How does it work? Run/Walk at any location you want. You can use the treadmill, run outside, your own course, another race, or get your running group together (Group Discount). You can run the event any day before the race end date.
How it works – Total Mileage Program? Set your goal mileage for the month when you register. After you meet your goal update your “Actual” mileage. On the total mileage program medal, we put your name and “Actual” mileage on your medal.
I signed up for 20 miles. I based that on 2 miles every other day allowing for a few days of blizzards. I plan on walking this month. I hope to eventually find a way to not hurt myself if I up the speed.
I’m not sure that I’ll continue to sign up for the program each month because it costs money but they also have virtual races you can run.
I wasn’t feeling the best this day so I did my 30 squats for the Spartan Challenge only. I did 30 slow bodyweight squats.
30 thrusters – Holding the weight under your chin squat then stand up and press the weight overhead. I did 45 lbs.
Body weight squats
And then the weekend happened….
I was judging a trail ride in Florida and I remembered to do my squats on Friday night. This is a ride that is typically pretty boring. The terrain is flat so the horses aren’t stressed at all. I have a hard time finding anything to take points off the horses for. This year, wow. Saturday was unseasonably hot and humid. The horses all had winter hair. I’ve never had so many not finish a ride. There was other drama over the weekend too which is all my excuse for hitting my bed each night and falling into a coma for a few hours before getting up at 5 AM to start all over and forgetting my squats. I even forgot that I was forgetting my squats. So, bad on track from today.
20 modified bear complexes with a 45 lb bar – Bar at thighs, lift to under chin, squat, stand up and press bar overhead, lower bar behind head to shoulders, squat, stand up and press bar overhead, return to starting position
1.5 mile walk with Freckles
1.5 mile walk without Freckles (Don’t tell)
I’m starting 2 December fitness challenges.
I’m doing the Spartan Race’s 30 Days of Squats. You are supposed to sign up and they give you a squat routine to do each day. I’ve tried to sign up for their stuff before and somehow never manage to get the information they promise. I’m just going to do my own squat routines. Today I did 30 full range of motion bodyweight squats to work on mobility. I slowly squatted down until my butt was lower than my knees. I have very tight hamstrings so this is hard for me so I held on to a counter so I could do it without falling backwards. That way I could get the full range of motion. I held at the bottom for a few seconds each time and occasionally held up to 10 seconds.
The second challenge is Brooke: Not On A Diet’s Skinny Snowman. You earn points each week.
Lose or maintain weight each week – 15 pts.
Veggie serving with every meal – 5 pts per meal
3 fruit servings – 10 points per day
64 oz of water – 5 pts/day or over 64 oz of water 10 pts/day
Meatless Monday – 10 pts (I win!)
Complete weekly mini challenge – 25 pts
Log food – 10 pts/day
5 daily positives – 5 pts/day
Activity 5 pts/30 minutes max 50pts/week
This week’s mini challenge is to write out 3 goals.
I want to lose 5 lbs minimum.
I want no fast food breakfasts because I’m too lazy to make breakfast at home.
I want to make sure I have some sort of workout every day.
I’m already behind because I thought it started in 12/1 and it was really on 11/30.
I’ve been so lazy for the past month. It makes me feel awful! When we were in Nice we walked at least 5 miles a day and I lost 5 pounds even though I was eating pasta everyday.
I took Freckles for a 1.5 mile walk today. Then I did a HIITMama’s workout that looked like fun.
“With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 10 lbs
From 5:00-10:00 use 20 lbs
From 10:00-15:00 use 30 lbs
Continue adding 10 lb. every 5 minutes for as long as you are able.”
Start standing with weights at shoulder level. Squat. Stand up while pressing weights overhead.
I had my iPod running a stopwatch and Pandora on the iPad to entertain me. I figured my main problem with this workout was going to be boredom. I planned on switching the iPad to Netflix but then that ode to squat workouts, Baby Got Back, came on so I stayed with the music.
I planned to do the next HIITMamas workout but I was pretty stiff. I decided to go for a walk. Freckles decided she was coming too. Apparently this is our thing now. I tried to sneak out without her because it isn’t exactly a workout with her stopping and sniffing all the time. I’m not sure how she knew what I was up to but she was glued to my side and was not letting me out of the house without her. We did about 1.5 miles.
Little did I know when I typed that I was “pretty stiff” that it was only the beginning. On Wednesday my thighs and butt hurt. I spend most of the day getting up and down off the floor. I was pretty pathetic at it. My tech for the day had also done a heavy leg workout the day before. He was pathetic too. At least I didn’t groan when I got up and down.
On Thursday everything felt better except for my inner thighs which suddenly decided to hurt like crazy.
I have been going for 1.5-2 miles walks most every day. I’ve been doing some stretching daily to get my legs moving again.
I took Z to her first 5K on Saturday. I didn’t really mean to. I signed up because it was a costume-wearing opportunity. Then I realized that they had trick or treating so I decided to take her. But, I didn’t know what to do with her while I ran so I decided that she was doing the 5K too.
I was going to be a fairy but at the last minute I couldn’t find my wings so I went with witch.
Z was Merida from Brave.
We got there early to sign her up and this guy was running around sneaking up on people.
Z completely lost her mind. Oh the joys of an autistic kid who is not firmly tethered to reality and who I forgot to medicate! She ended up screaming and crying because he looked at her. I finally got her to shut up by threatening to take her picture and post it on Facebook. Yeah, if it was true terror that wouldn’t make you shut up so fast.
We got to the start and I explained that because we were going to walk that we would go to the back of the group and let the fast people be up front. She lost her mind. She started yelling that she was a fast person. I said that no, actually she wasn’t and besides I meant people like my dad who race all the time are at the front. She wasn’t having it. I told her that I was going to stay right behind her but if she got separated from me in the initial crowd that she should go to the side of the trail and wait. She said, “You’re right you’re going to be behind me because I’m faster than you.” I’m not opposed to some trash talking but this kid is nasty and out of touch with the reality that she is an overweight, out of shape couch potato. She truly believed that she was fastest person there.
The race starts and she takes off at a full sprint. She’s weaving through people like a maniac. I chase her down in time for her to drop the crown off her head and stop to pick it up and almost get mowed down by a herd of runners. I tell her to stop it because she’s got 3 miles to go and can’t keep this up. She takes off again. I catch up to her at about 1/4 mile where she slows down to breathe. I order her to walk. She does for a few steps and then runs again. At about 1/2 mile she stops and says, “I don’t feel so good.” No kidding, kid.
From there I had her run to landmarks and then walk. We also worked on pacing. She only had a full out sprint and a walk. I set a really slow jogging pace and had her keep up with me for sections.
There were people in costume on the trail.
Eventually we came up to the guy that she was terrified of previously. I told her that all she could do was run. She ran screaming.
It was a nice walk along the towpath of the old canal.
At 1 mile in the leaders were coming back. She started trash talking them. “Why do you have to run so fast? Why are you showing off?”
At 1.5 mile I heard her invoking my father like a deity, “Oh, Grandpa Ron, if you could only help us now!”
I decided she needed a goal so I pointed to some walkers a ways ahead of us and told her that our goal would be to pass them. I was not specific enough. When we passed them, she turned to them and said, “We’re beating you!” I told her that they now had permission to beat her right into the ground if they so desired. For our next people we decided to try to pass I told her that we were going to do it “without being a jerk” and made her repeat it several times.
When they passed us in return she wanted to run but was worn out. She made a big show of “allowing” them to pass her.
At one point she started complaining about me. “How is it even possible that you are faster than me?” I told her that I had longer legs, was in better shape, and worked out more. She didn’t like that explanation. I also told her that I was strolling and asked if she wanted to see me walk fast. She declined.
Soon we were back to the guy she was afraid of. He remembered her and was going to leave her alone but I told him to make her run. He took a step towards her and she screamed and ran.
Flying monkey guy and I stood back and watched her run shrieking down the trail and then high-fived.
I’m just glad we didn’t get chased by these guys.
That game always stressed me out.
We finished in 50 minutes which is my slowest 5K ever but it was good for her to get some exercise.
My goal for this week was to go for a 2.5 mile walk every day. I did that and sometimes managed to go for more. My hip is feeling good most of the time so I think I can get back into some normal workout routines soon.
I’ve also been doing the #sizedoesntmatter yoga challenge on Instagram. Here are a few of the photos.
I went to the gym and planned on doing some walking. I was still nursing the hip injury but it felt better when I was walking. So, I did around 2 miles of fast walking. It felt fine until I stopped. Then it was unhappy and was even madder the next day.
Took Freckles for a hike on a new trail. It was about 1.5 miles. We took it slow. I’m trying to let my hip heal this time but I’m impatient.
I also started doing the #sizedoesntmatter yoga challenge on Instagram. Every day there is a new pose to photograph yourself in. My main challenge isn’t the pose but the idea of posting pictures of myself. I hate pictures of myself. I’m @dvmheather on Instagram if you want to follow along or join the challenge.
I’m challenging myself this week to do the workout from HIITMamas every day. I woke up this morning to thunder and lightning and rain. Most of the workouts have some running in them so I figured I’d have to make something up but this one was all inside.
100 lunges (50 each leg)
100 push ups
100 sit ups
This kicked my butt. I got through 50 push ups (on my knees for doing this many) and my arms were giving out. I switched to sit ups and did 50 then alternated back and forth between push ups and sit ups until I finished. Squats are no problem for me once the sit ups were over. I did it in 29 minutes.
18 minutes of:
15 box jumps
12 push presses with 20 lbs
9 knees to elbows
I did 8 rounds and 5 extra box jumps. I’ve never been able to do box jumps. I can’t jump off of both feet at the same time. I decided to practice today on an itty bitty box jump. I used a step. I was able to jump off both feet most of the time.
I also followed a suggestion in the comments and did the knees to elbows on the floor instead of hanging.
Accepting a challenge is like mocking the gods. I started getting a cold on Tuesday but went on with my life. I never get sick. Friday was the day that the cold combined with hormones laid me flat out. Trying to breathe was my workout.
Saturday and Sunday
There are no HIITMamas workouts on weekends so I went for a 2.5 mile walk each day. To add to the fun somehow I hurt my hip on Saturday’s walk. I don’t know how. I didn’t fall down or anything. After I came home from the walk, my left hip hurts and tightens up whenever I sit for a while.
This workout is a quick one. I didn’t time it but it was less than 5 minutes. Do 21 reps then 15 reps then 9 reps of:
cleans – bar hip to shoulders. I used 45 lbs.
Because it was so short I was going to go for another walk but decided with the way my luck is going I’d either get struck by a falling tree or abducted by aliens.
It was a slow week for me. I’m not sure what happened.
3 rounds of:
15 push ups
15 sit ups
15 hip extensions
5 rounds of:
12 deadlifts – floor to hips
9 hang cleans – hip to shoulder
5 push presses – shoulder to overhead
This was a HIITMama’s workout and they said to do it with 20 lbs but I decided to do it with just a 45 lb bar. I think it is actually easier than trying to use 10 lb dumb bells on the deadlifts and cleans. I did it in 8:01.
To break out of my slump I’ve decided to challenge myself to do the daily HIITMama workout every day for the next week. If I don’t have the equipment to do something, I’ll have to make something up.