Fitness Tuesday


This was a nasty cardio day. After warmups and strength work we had to do 4 rounds of:

  • 500 meter row
  • 75 double unders or 200 single jump ropes

Towards the end my arms and legs were no longer coordinated at all.


There was a strongman competition going on at my gym.  I didn’t participate but I went to watch.  While I was there I ended up being a judge.  That was fun!  I got to count reps and keep people aware of the time.

There were three events.  The first one had them doing a farmer’s carry (carry a barbell in each hand) across the gym then do 10 pull ups. Repeat farmer’s carry and do 8 pull ups.  Repeat, decreasing the pull ups until you do just 2 pull ups.  There was a 4 minute time cap.  The weight started for the scaled women’s division at 75 lbs in each hand and went up to 250 in each hand for the toughest men.

Event two was stone squats.  They had to hold an atlas stone on their shoulder and do as many squats as possible for 3 minutes.  Stone weights for each division were 75#, 95#, 115#, 150# and 175#.  I wanted to judge my trainer in this one so badly.  He tells me continuously that my squats aren’t low enough to count.  I was looking for some pay back!  LOL.

Round 3 was a yoke carry.  There was a contraption that they had to carry by crossing their arms in front of them and balancing the bar on their elbows.  Weights were added up to 265 lbs.  They had to carry it across the gym and back as much as possible in 90 seconds.  They got a point for every line they passed on the floor.  At the end of 90 seconds they stopped and immediately did as many burpees as possible for 60 seconds and then went right back into yoke carries for 90 seconds.  It was a killer.  People were averaging about 30 pts on the first carry and about 10 after the burpees.


I have to write this quickly because I think I’m going to lose the ability to move my arms soon.

We started out with a lot of plank variations in the warmup.  Holding one move for a while gives you the opportunity to ponder the fact that you are doing plank at 6 in the morning before the sun is even awake and that’s not good.  We followed that with push ups and squats and lunges.  Then we did a 1000 meter row.  The strength move was bent over rows.  I did 55 lbs.

The workout was a bear complex.  That means you take the bar from the ground to your shoulders then overhead then lower it behind your head onto your shoulders and squat.  Then push it overhead again and lower it in front of you to the start position.  The limiting factor on weight there is what you can push overhead.  I did 55 lbs.

The workout was:

  • 12 bear complex – To make it even more fun, once we started we weren’t allowed to let go of the bar.  If we needed to rest we had to do it with the bar on our shoulders.  I managed to smack myself in the head with the bar a few times going from behind my head to in front towards the end.
  • 20 jump touch burpees – That’s a regular burpee and then you jump up and touch a pull up bar.
  • 9 bear complex
  • 20 burpees
  • 6 bear complex
  • 20 burpees

They had us rest for 2 minutes after each set of burpees.  If they let you rest,  it is going to be bad.  I did it in 14 minutes not counting rests.

I signed up to do the 12 K Fitness Challenge that Sheila is running.  I’m going to do the advanced version which starts with a 5K and then adds a kilometer a month for a year.  I’m signed up for a 5K in a few weeks.  It is frigid cold here so I haven’t run in a while. I’m dealing with this lack of training by ignoring it and just telling myself that I can run/walk the 5K.

There is also a mini challenge:

Your February bonus challenge is to drop a habit this month that may not be the best for you.

I have a bad habit of stopping to get something to eat on the way to work.  I eat breakfast in the morning and then go to work around 10.  It is easy to stop for junk food.  I quit this habit during the Whole Life Challenge and then slid back into it.  I just need to get something healthy to have at home for a snack at that time.


  • Christine

    The Strongman Competition sounds CRAZY!

    I’m impressed with your 12 bear complexes with 55lbs on the bar! That’s a hefty weight for going overhead–I know first hand how hard that is! I think I usually do 25lbs (not counting the weight of the bar) but we do a lot of sets. Lower weight, higher reps, I guess. But still, I don’t know if I could do 12 at 55lbs overhead! Wow.

    By the way, I think holding a plank at 6 am is pretty darn awesome! I’m usually doing it before 7 am, myself. 😉

  • Molly

    Sorry I’m still stuck back on the 250 lbs in each hand for farmers carry. OW.

    My (lifelong) bad habit is picking my cuticles. Oh if only I could somehow cure that one, I do it without even thinking!

  • Crystal @ I Totally Paused

    I cringe when I read about the strongman competitions…all I can think is my poor back!

    I signed up for Sheila’s 12K challenge too. I’m currently on the regular level but I may change it later on. Sounds like a great way to train for your 5K! I have a hard time getting out when it’s really cold as well, I’m trying to be better but it’s going to take me awhile.

    That snacking thing is a hard one for me too. I work at home 3 days a week so I’m pretty good on those days, but the ones when I go into the office are rough. I often decide to stop for a coffee, and then get some awful snack while I’m there. I’ve got a ton of oatmeal in my desk drawer that I need to be better about eating.

  • Suzanne

    I’m scared to ask how many plank variations there are …. my trainer will likely find out about most of them and include them in my workouts 🙂
    Good luck on your 5k …. I’ve signed up for one at the end of April. It’s too cold and snowy to run outside here as well (NW Illinois) but I’ve been sort-of training on the treadmill at the gym.

    Have a good week!

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