Intervals

5 min warmup 4 3 min/1 min recovery intervals
5 min cool down
15 ea
Pull ups
Pushups
Bicycles
Super mans
Forward lunges

Run with Marisa

3 miles outside, and it was nice!

Interval training

On bike: 10 min warmup
4 3min on 1min off intervals
5 min cool down

I am dripping in sweat!

Weekly check in

Seems to be a habit....

No workout m t w.

Th 2.25 mi run-I ran out of time in the am because I am so slow.

Fri
20 min spin
15 pushups, bicycles, back extensions, and front lunges per side. I like this little quickie.

Up early on a Saturday, so I am going to head out for a 4 miler before everyone's day starts. Lots of plans today but need to take care of myself first!

Workout weekly summary

Tues run 400m and 35 lb dead lifts 3 rounds 12 min flat

Wed run 2 mi

Thurs off

Fri run 2 mi

Today bike 10 min warmup
15 pushups full
15 bicycles
15 back extensions
15 forward lunges

Signed up for a half marathon.

Well, my big girl clothes are getting snug, so I decided to sign up for a May half marathon. Yippee!

In good news, I have lost 2 lbs this week.

Sat 3 mi run 31 min

30 min spin today. I took Sunday off.

Lots of workout, not so much posting...oh well.

I've worked out every day this week.

Starting to take baby steps for eating too.

Flytools arrived today, pretty excited!

Today: 20 min spin

35 lb dead lifts 10 reps
50 single unders
3 rounds
Time:

Spin

30 min. Rapidly turning into a favorite workout bc I can surf the iPad while doing it and still drip sweat from the elbows!!

Spin spin

It feels so good to get on the bike, having developed a routine. 30 min today.

Time to start examining my eating habits, especially snacking. Baby steps in every part of my life to make positive permanent change.

Spin again!

Yestrday 2 x400 m 90 sec rest bw. Pace: 8:34, 8:34

4 x200 m 60 sec rest bw. Pace: 8:34, 8:04, 7:34, 7:34


Today 20 min spin. It's unfortunate how comfortable my bed is. However, I am still getting up and getting things done. Additionally grades are due today, and I have a few straggler papers that need to be graded and put in the grade book before work this morning.

On the bike again

Overslept on Monday.

Yesterday did some stretching.

25 min spin today.

Deadlift and pullups

5 rounds for time: 40 lb deadlifts 7 reps
7 pull ups

6:46

Feels good to do cross fit again!!

Spinning Saturday

I am on my bike before the rest of the family is up. Hooray me! I am going to grade some papers while on the bike to kill 2 birds with one stone. Already have the bed made and laundry rebooted, and will continue the rest of my routine when I am done working out for the day. I have been the happiest I've been in who knows how long....thank you fly lady for giving me my life back. I'm pretty sure working out consistently and having a job where I don't feel threatened also help!

Finally Friday

Dc2 Wednesday.
Yoga yesterday
20 min spin today

I mostly haven't had the equipment for cross fit this week. I am also suffering from the reality of a 5 am alarm, and have started hitting the snooze, which needs to stop because it is cutting into my work out time.

In positive news, I am doing well with my Flylady routines, and I find myself immensely happier because of them!! Last night was actually the first night I did not lay out clothes, but I mentally picked them out! Got to beat that perfection monster! Now, time for the weekend and making up some of these sleep hours.

Catch up

Sat and Sun off- out of town and busy.

Yesterday 3 mi run 31:06.

Today 27 min spin.

Dc2

Got up bait late, so 17 min of dance central 2 today.

Made it through the week following my routines!

Filthy Fifty...more like Trying Twenty

Puppies:
For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 12kg (24 lbs)
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds (24 lbs)
20 Back extensions
20 Wall ball shots, 10-16 pound ball (8 lb)
20 Burpees
20 Single unders

I subbed squat thrusts for burps, don't want to go out too hard, right shoulder was talking to me today. My weights in parentheses.

Time: 14:30.

Nate

5 min spin warm up.

Amramp

12 min

4 pull ups ( substitution)

4 pushups

20 lb dumbbell swing.

10 rounds plus 4 pull ups 4 pushups and 2 swings.

Dance Central 2

30 min

Ftrst day back to work, trying to keep up with all routines. I did it, but really need to focus on getting more sleep, which is Day 16 of flying, ironically enough. Setting lights out time at 9:50.

Pull up ladder

Number of pull ups each minute until you can't complete the amount of pull ups in a minute.

13 rounds = 13 minutes.

Kelly

3 rounds

400 m run
15 24 in box jumps
15 12 lb thrusters

17:07

FLYing day 15 starts making the bed every morning! Going to be tough with the dog wanting to sleep in!

Dance!

17 min of dance central for Xbox kinect!

Cindy

Amramp 12 min

3 jumping pullups
4 push ups
7 squats
14 rounds

Spin 8 min warm up
5 min cool down

Ricky

Amramp
15 min
10 pullups
5 deadlift dumbell squats
8 push press
8 rounds plus 10 pullups and 5 squats

5 min spin before and after.

So bad about blogging!

Today

Spin 15 min
Fran
21-15-9

12pm bar thrusters
Jumping pull ups

8:43

Spin 15 min


I did cf on thurs and kinect on sat. Nothing fri, was supposed to go to parents for Xmas celebration but kiddo got strep.

Yesterday I was lazy.

In FLYing news, been successful at am routines, struggling with nighttime routines. Spare bedroom is overwhelming but I am making progress, just trying to keep the things that I actually LOVE!! On day 11 today, need to write down inspirational quotes!