Yesterday, Friday, I wanted to keep my workout kinda light. So after work, I threw on my t-shirt and shorts and headed down my basement. It was going to be a boxing day. This is how it went:
5 minutes jump rope
1 round shadow boxing
5 rounds heavy bag
1 round push-ups and crunches
Finish with a 2 mile run.
Altogether I worked out for about 50 minutes. Then I rewarded myself for all that work with a Victory Hop Devil. Love that beer.
Today I woke up early to watch the Chelsea FC v Arsenal match. Chelsea looked real good and won 2-1. Good match. Arsenal nearly leveled it a few times, but Cech saved the day. After the match I went into work for a little while and came home to work out. I decided to exercise with Zim. Here's the workout he wrote out:
Start with a 2 mile run
50 body squats
20 push-ups
2 minutes of plank
50 lunges
20 burpees
50 crunches
Repeat 2 more times = 3 rounds
1 mile run
Tough ass workout. Kicked my ass a bit, but we both got through it. Now to enjoy the rest of my Saturday!
Also congrats to Jon on his 5K. Smashed his time today!!! Team KASA!!!!
Saturday, September 29, 2012
Thursday, September 27, 2012
Thursday double workout
Today I woke up feeling a bit drained. The weather is a bit cooler, it's getting darker earlier, and it was a somewhat dreary day.
I bucked up and started an upper body workout, P90X chest and back. It's pretty much different push-ups and pull-ups split up in 4 exercises in 3 rounds. Then repeat. There's standard, military, diamond, decline, wide front and dive bomber push-ups. My favorite are the decline push-ups. I put my feet up on the 1st or 2nd step, and go into my push-up. The pull-ups consisted of wide front, reverse grip, chin-up, and closed grip. Throw in some dumb bells and that the workout.
I waited for an hour to go for my run coz I got super excited that my vanity license plate in the mail today. Yes, it might be Chelsea FC related. Plus Zim got home from work, so I talked to him a bit. Anyways...I headed to the park for a 5 plus mile run. Wasn't too bad out and the rain held off.
DONE.
Ate a big chef salad and headed to the boxing gym. Watched two 10+ year old kids spar. One of the kids is an absolute tank. Can take a punch, never panics, and just keeps coming forward throwing punches. He'll be real interesting to see in about 5 years if he stays with the program. Just needs to move those hands quicker.
Playlist: Talk Sport - Talk Radio
I bucked up and started an upper body workout, P90X chest and back. It's pretty much different push-ups and pull-ups split up in 4 exercises in 3 rounds. Then repeat. There's standard, military, diamond, decline, wide front and dive bomber push-ups. My favorite are the decline push-ups. I put my feet up on the 1st or 2nd step, and go into my push-up. The pull-ups consisted of wide front, reverse grip, chin-up, and closed grip. Throw in some dumb bells and that the workout.
I waited for an hour to go for my run coz I got super excited that my vanity license plate in the mail today. Yes, it might be Chelsea FC related. Plus Zim got home from work, so I talked to him a bit. Anyways...I headed to the park for a 5 plus mile run. Wasn't too bad out and the rain held off.
DONE.
Ate a big chef salad and headed to the boxing gym. Watched two 10+ year old kids spar. One of the kids is an absolute tank. Can take a punch, never panics, and just keeps coming forward throwing punches. He'll be real interesting to see in about 5 years if he stays with the program. Just needs to move those hands quicker.
Playlist: Talk Sport - Talk Radio
Wednesday, September 26, 2012
Tuesday & Wednesday
Tuesday I waited around all morning for an appointment at my house, for a guy that never showed up. A home appraisal that I needed done for tax reasons. He forgot about the appointment and rescheduled for later in the day. Grrr. Sulking angrily around the house and after watching entirely too many Roseanne episodes for my liking, I went for a trail run. I nice run. I ran about 5 and 1/2 miles in 47 minutes or so. Felt great. I listened to my Iphone Talk Sport radio ap. Good stuff. A mile left in my run I ran into a deer. Not literally. About 10 feet away. Pretty cool. Afterwards I did about 5 minutes of ab work. Finished up right before the Capital One Cup match of Chelsea FC v Wolves. Chelsea stomped Wolves 6-1.
Today, work was a bitch and a half. Lottery a**holes were in full effect. *Sigh* Anyways, after a good nap, I did the P90X DVD of legs and back which was about a half hour and I followed it up by less than a 2 mile run. Altogether about an hour and 15 minute workout. Kick ass.
Met up with Zim and my father for the Nationals v. Phillies game. Second to last game of the season. Took my dad to the Xfinity Live Center to eat at the Broad Street Bullies Pub. Good stuff! Beautiful night for a game, and the rain held off this close to the end. Too bad for the loss.
Playlist: Fiona Apple: The Idler Wheel... great album
Today, work was a bitch and a half. Lottery a**holes were in full effect. *Sigh* Anyways, after a good nap, I did the P90X DVD of legs and back which was about a half hour and I followed it up by less than a 2 mile run. Altogether about an hour and 15 minute workout. Kick ass.
Met up with Zim and my father for the Nationals v. Phillies game. Second to last game of the season. Took my dad to the Xfinity Live Center to eat at the Broad Street Bullies Pub. Good stuff! Beautiful night for a game, and the rain held off this close to the end. Too bad for the loss.
Playlist: Fiona Apple: The Idler Wheel... great album
Tuesday, September 25, 2012
Zombie Mud Run
Last Saturday morning Zim and I met up with Jon in Sinking Spring, PA for the Zombie Mud Run. Our heat was non-competitive at 10:30. With your registration package you get a flag/health belt. It has 3 Velcro flags that can be yanked off by zombies. If you finish the race with at least 1 flag, you have survived. If you don't you have died. Either way runners get medals at the end. You also can sign up as zombie and see how many "human" flags you can collect. Pretty cool.
There were a bunch of walls to climb, mud to crawl through, and zombies to avoid. It was much harder than I thought. When you have to sprint and spin past zombies, it takes the wind out of you. Plus there's strategy to think about. Keep with a decent size group or press your luck with a partner. Zim and I did both, and it worked for the majority of the race.
I thoroughly enjoyed the mud, but some of the obstacles where a bit dangerous. Just having wet hands and feet and having to climb big wooden ladders with a 3 foot gap in it makes me nervous. Especially with no one around supervising. Alot people just ran right by not even attempting. I guess I'm showing my age.
The zombies were all pretty fun. You had slow ones, guys crawling on the ground and ones that chase you. You had to watch out for zombies hiding and jumping out at you to take one of your flags. The outfits and make-up were great! Next year, I would rather be a zombie than a runner.
With about 5-10 minutes before we finished the race I lost all my flags. :( it's kinda disheartening. I just ran as a decoy so Zim could finish the race as a survivor. The second to last zombie in the race got his flag. That just sucked. We finished the race after 38 minutes.
Altogether it was a fun time! And you got a free beer! Woo!
There were a bunch of walls to climb, mud to crawl through, and zombies to avoid. It was much harder than I thought. When you have to sprint and spin past zombies, it takes the wind out of you. Plus there's strategy to think about. Keep with a decent size group or press your luck with a partner. Zim and I did both, and it worked for the majority of the race.
I thoroughly enjoyed the mud, but some of the obstacles where a bit dangerous. Just having wet hands and feet and having to climb big wooden ladders with a 3 foot gap in it makes me nervous. Especially with no one around supervising. Alot people just ran right by not even attempting. I guess I'm showing my age.
The zombies were all pretty fun. You had slow ones, guys crawling on the ground and ones that chase you. You had to watch out for zombies hiding and jumping out at you to take one of your flags. The outfits and make-up were great! Next year, I would rather be a zombie than a runner.
With about 5-10 minutes before we finished the race I lost all my flags. :( it's kinda disheartening. I just ran as a decoy so Zim could finish the race as a survivor. The second to last zombie in the race got his flag. That just sucked. We finished the race after 38 minutes.
Altogether it was a fun time! And you got a free beer! Woo!
Monday, September 17, 2012
Sunday Stroll
We drove home from the shore around 10am. We got home around 12. I went for a 4 and 1/2 mile trail run while listening to the Ravens v Eagles game. What an ugly game. At least the Eagles pulled it out. Was a beautiful day for a run in the woods.
Today I did shoulders, biceps, triceps for about a half hour. I ran a little over a mile after, then continued to do about 10 minutes of abs.
Word.
Playlist: Holograms: s/t
Today I did shoulders, biceps, triceps for about a half hour. I ran a little over a mile after, then continued to do about 10 minutes of abs.
Word.
Playlist: Holograms: s/t
Updates
Apologies for the lack of updates. Zim and I were supposed to fly to London for a week on 9/12. The day of our departure I was called informing me that our flight was delayed due to technical issues. I was giving 3 options: a cancellation and full refund, fly with another airline, or fly out sometime on Friday (no time given)
Seeing that airfare was close to a grand a person on other airlines for a flight out, and that close to half our vacation would be cancelled, we chose to cancel the trip. Sucked. We attempted to rebook and still problems occurred. *Sigh*
We did go to Ocean City, NJ for the weekend. I signed us both up for a 5K for Saturday called Run For the Art of It. Did GREAT! Zim got a medal for 1st in his age division at 21:14 and 8th overall. I got 2nd in my age group at 24:30. Not bad for 4 Sly Fix 113 IPAs the night before.
Seeing that airfare was close to a grand a person on other airlines for a flight out, and that close to half our vacation would be cancelled, we chose to cancel the trip. Sucked. We attempted to rebook and still problems occurred. *Sigh*
We did go to Ocean City, NJ for the weekend. I signed us both up for a 5K for Saturday called Run For the Art of It. Did GREAT! Zim got a medal for 1st in his age division at 21:14 and 8th overall. I got 2nd in my age group at 24:30. Not bad for 4 Sly Fix 113 IPAs the night before.
Tuesday, September 11, 2012
To the Gym!!!
A repeat of yesterday's beautiful weather, I REALLY wanted to go for a long run again. I decided to save my legs and knees a bit and head to my gym. I did about 35 minutes on the elliptical at a nice pace. I was coming in around an 8:15 mile. Next, lower body strength training. I used my usual 5-6 machines but in different order. I did skip the leg curls and extension machines. My quads are still pretty tight. I finished of with about 8 minutes of ab work.
DONE!!
Playlist: Sex Pistols: Don't Mind the Bollocks..., Sheryl Crow: Greatest Hits
DONE!!
Playlist: Sex Pistols: Don't Mind the Bollocks..., Sheryl Crow: Greatest Hits
Monday, September 10, 2012
Monday Monday
After a much needed rest from Saturday's killer workout, I took Sunday off. My legs were pretty spent. Today, my legs still sore, I awoke to a BEAUTIFUL Monday morning. 68 degrees and sunny at 9:30am. Legs still shaky I went for a 4.25 mile run. Sooo nice out. Such an enjoyable run. Took me a little over 35 minutes.
After I got home I started on a P90x inspired workout, shoulders, biceps, and triceps for about 25 minutes. I ended my workout with 100 twist/regular crunches and a handful of other ab exercises.
DONE!!!
Playlist: Animal Collective
After I got home I started on a P90x inspired workout, shoulders, biceps, and triceps for about 25 minutes. I ended my workout with 100 twist/regular crunches and a handful of other ab exercises.
DONE!!!
Playlist: Animal Collective
Saturday, September 8, 2012
Spartan!!!
While the Novia and Jon were in New Jersey running the 11 mile Super Spartan, Zim and I did the Workout Of The Day: The Spartan 1500.
Here's the Spartan 1500:
100 Burpees
100 Pull-ups
100 Box Jumps
100 Medicine Ball Squat Throws
100 Jumping Jacks
100 Brazilian Ab Twists
100 Body Squats
100 Side Kicks
100 Jumping Lunges
100 Biceps Curls (I used 5 lbs)
100 Tricep Overhead Extensions (5 lbs)
100 Frog Jumps
100 Push Ups
100 Squat Jumps
300 Crunches
An hour and a half later...DONE!!!
My legs are gonna feel it tomorrow.
As for the Super Spartan, Jon said it was 11 miles, double the Pennsylvania Sprint hill climbs, but some really nice trails to run. Also there's a 15 foot cliff jump into water and swimming involved. Jon came in a 3 and 1/2 hours. Crazy! I know Zim's kicking himself today for skipping the run today.
Playlist: Division of Laura Lee: Violence is Timeless; Das Not Compute
Here's the Spartan 1500:
100 Burpees
100 Pull-ups
100 Box Jumps
100 Medicine Ball Squat Throws
100 Jumping Jacks
100 Brazilian Ab Twists
100 Body Squats
100 Side Kicks
100 Jumping Lunges
100 Biceps Curls (I used 5 lbs)
100 Tricep Overhead Extensions (5 lbs)
100 Frog Jumps
100 Push Ups
100 Squat Jumps
300 Crunches
An hour and a half later...DONE!!!
My legs are gonna feel it tomorrow.
As for the Super Spartan, Jon said it was 11 miles, double the Pennsylvania Sprint hill climbs, but some really nice trails to run. Also there's a 15 foot cliff jump into water and swimming involved. Jon came in a 3 and 1/2 hours. Crazy! I know Zim's kicking himself today for skipping the run today.
Playlist: Division of Laura Lee: Violence is Timeless; Das Not Compute
Rest of the Week
Wednesday - P90X shoulders, biceps, triceps. Followed by a 2 mile run.
Thursday - 4.5 mile run. Started run with 30 burpees, ended it will 30 burpees. Humid out again.
Friday - Light workout:
5 minute jump rope
1 round shadow boxing
5 rounds heavy bag
End with 5 minutes of abs:
25 twist crunches
25 regular crunches
100 bicycle crunches
Repeat
DONE!!!
Thursday - 4.5 mile run. Started run with 30 burpees, ended it will 30 burpees. Humid out again.
Friday - Light workout:
5 minute jump rope
1 round shadow boxing
5 rounds heavy bag
End with 5 minutes of abs:
25 twist crunches
25 regular crunches
100 bicycle crunches
Repeat
DONE!!!
Tuesday, September 4, 2012
Tear It Up Tuesday
I woke up to on and off drizzle a little before 7am. I went into work at 8, and it the rain seemed to hold off. It was pretty humid out and the skies looked threatening all morning and continued into the afternoon. After work I came home, ate a Greek yogurt, and gave some time for my stomach digest by watching the news and the weather channel. They still called for pop up showers. I grabbed my Brooks sneakers and jumped into my Jeep to sneak in a run. As soon as I left my driveway it started to drizzle again. I said, "Screw it" and headed over to the park to get my run on. By the time I parked it was drizzling a little harder. I decided to save my Ipod from the rain and ran with no music. My first mile the skies opened up to a nice, actually refreshing shower. By mile 2 the rain had more or less subsided. I was just going to run 3 miles, but I pushed it to 4, coz I felt pretty good. By mile 3 the sun came out along with the humidity. It wasn't terrible, but it sure wasn't comfortable. I'm guessing I ran the 4 miles in about 35 minutes give or take. I didn't have the Ipod, so no timer.
After the run I headed down my basement for some boxing. I walked out my punches for a round, then beat up the heavybag for 4 rounds. I ended with abs:
25 twist crunches
25 crunches
250 bicycle crunches
Repeat 2 more times.
Done!
Good cardio workout!
Playlist: Blitz: The Best Of
Last week's post titles were all takes on The Smiths songs.
After the run I headed down my basement for some boxing. I walked out my punches for a round, then beat up the heavybag for 4 rounds. I ended with abs:
25 twist crunches
25 crunches
250 bicycle crunches
Repeat 2 more times.
Done!
Good cardio workout!
Playlist: Blitz: The Best Of
Last week's post titles were all takes on The Smiths songs.
Monday, September 3, 2012
This Charming Gal
This is the short version of my Labor Weekend workouts:
Friday: P90X Legs and back. I've never done that DVD workout. Pretty good. It was about an hour long and had some really good moves in it. You end up doing a boatload of pull-ups too.
Saturday: Valley Forge Park Run. I ran up and down Mount Joy and ran another extra mile or so on the pavement. Altogether, my ran was a little over 5 and 1/4 miles. Not too bad. My foot felt pretty good too. Still sore, but DEFINATELY much better. The boys ran Mount Joy twice. Nuts.
Playlist: Alkaline Trio: Shuffle
Monday/today: Gym day!!! The standard Monday. I was going to go for a long run but it's been pouring since Saturday. So it was off to the elliptical for me. I did 40 minutes at 10 resistance. Next upper body strength training, and finished with about 8 minutes of ab work.
Playlist: MGMT, Miike Snow
DONE!!
Supposed to rain here for the next few days, so I doubt I'll be getting a run in soon. Looks like another gym day tomorrow. Oh well.
Friday: P90X Legs and back. I've never done that DVD workout. Pretty good. It was about an hour long and had some really good moves in it. You end up doing a boatload of pull-ups too.
Saturday: Valley Forge Park Run. I ran up and down Mount Joy and ran another extra mile or so on the pavement. Altogether, my ran was a little over 5 and 1/4 miles. Not too bad. My foot felt pretty good too. Still sore, but DEFINATELY much better. The boys ran Mount Joy twice. Nuts.
Playlist: Alkaline Trio: Shuffle
Monday/today: Gym day!!! The standard Monday. I was going to go for a long run but it's been pouring since Saturday. So it was off to the elliptical for me. I did 40 minutes at 10 resistance. Next upper body strength training, and finished with about 8 minutes of ab work.
Playlist: MGMT, Miike Snow
DONE!!
Supposed to rain here for the next few days, so I doubt I'll be getting a run in soon. Looks like another gym day tomorrow. Oh well.
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