Puerto Vallarta

I know i haven{t blogged in forever. I{m now in puerto vallarta with my roommate/best friend vacationing. we got here yesterday night. unfortunately not in time to see the city before the sun went down, but i{m not complaing. please ignore the weird symbols, mexican keyboard is different than american keyboard and i{m not going to make the effort to figure it out. i only paid for an hour of time.

so anyways, we are having an awesome time. sat on the beach, had some drinks, soaked up some sun, maybe a little too much, and it is only our first day. i would post more pictures, but that takes way too much time. just want to let you know we are safe and sound, having the time of our lives. miss you all at home, and i{m pretty sure you should be jealous of us in our 80 degreee wather. love you.yes we have our own mini bar, refilled every two days...i think this is trouble....fridge refilled every two dayscristina at the michael jackson show drinking a mexican fly...(note to self, does not taste good, do not order again) cristina after working, then flying and not sleeping, not too bad...we are on vacation, we can{t complain that much.

mmmmm....now we are talking....didn{t i forget to mention unlimited....(again, not going to take the effort to flip the pictures the right way, limited time here, so just deal)

yep....that is what we are hanging out in....jealous, i think so

loving the sun....this is paradise

beach babe

classic

the fountain at our resort...i{ll post a better picture later

Fight Gone Bad

Fight Gone Bad really wasn't that bad. It was fun to help coach everyone through the classes. The energy that everyone had really helped when it was my turn up to bat. There were a few points during the workout when I thought I might die and could no longer pick up the bar/ball, but my partner Kate and Nate/Tina/Melissa/Dev/Aaron/Nadine were all very helpful in pushing me, instead of listening to the voices inside my head that were telling me I was crazy. Because of that I think I made a great improvement from the previous time. I also think it helped that I started on the push press, which is a great exercise for me. That is where I made some huge gains from the last time. I went from 247 to 272, which is 3 reps shy of my 6th month goal to do 275. I don't know if this is a good thing or a bad thing because now it means that I actually have to do it again to see if I can hit 275....Hmmm..

WOD
Fight Gone Bad

Round 1 Round 2: Round 3:
PP: 33 26 20
Row: 14 11 10
Wall Ball: 20 16 13
SDHP: 19 15 15
Box Jump: 25 18 17

I think I went out too hard at the push press. Cause my numbers dwindled quickly. I guess I will have to figure out ways to strategize this better. Until next time.

Friday WOD

Didn't really do much, just wasn't feeling it. It has been one of those weeks. I think i did some med ball cleans and stopped at the 50 lb because it felt very heavy.

The NATINA

Warmup
25lb kb
8 halo
10 goblet squat
5 windmill

Skill
Push press 2 warmup rounds then
5x3
65/80/95/105/115x2 (I just can't do that last rep)

WOD
Everyone loves the NATINA

Row 250m
20 Ball Slams- 16 lb
Run to end of driveway and back
Rest 3:00 min
3 rounds

2:06/2:10/2:22

I thought I couldn't walk there for awhile there at the end. My legs hurt so much. But I guess my running has improved significantly from the last time we did this workout, so that is good.

Tuesday WOD

Warmup
15 pass thrus
10 OHS
75 jump rope

Skill
4 rounds
Pullups- 1 dead hang, 4 kipping/10 kipping/5 kipping/8 kipping (my hands hurt really bad from Saturday's max pull ups)
10 leg curls
5 snatch each arm- 25/25/35/35

WOD
4 rounds
40/20

renegade lunge- 25
heavy jump rope
double kb clean- 25
plank
shuttle run

I was not feeling the workout. Somewhat surly and tired. I think I was still recovering from snowboarding this weekend.

Monday WOD

Warmup
3 rounds

10-halo
10-goblet squat
10- H2h swing
5- 1 arm clean and press
5- spiderman

Skill

Front squat- 2 warmup rounds, then
3-3-3-1-1-1
65/80/95/110/115/125

PR again, pretty excited about that. I'm curious to see what next week will be like.

WOD
How many rounds in 15 minutes?

10- push ups
10- flip, catch & squat
10- box jumps
35lb kb the first round, and then i went down to the 25lb kb. I was so tired from snowboarding I could barely move.

8 rounds, just 3 box jumps shy of 9. Oh well.

Sunday WOD

One of my favorite WOD's

Ride chairlift up mountain

Snowboard down hill

How many rounds in 6 hrs?

I think we did 8-12. I lost count.

Warmup-
Kettlebell complex- All I remember is how hard the half squats were

Skill
Max pullup
1 arm overhead squat

I did not think I was going to get very many pullups today. I just wasn't feeling it. I suprised myself and got 23 kipping pullups. I only needed 2 more to hit my goal that I made for the new year, but when I tried to go for 24 my hands slipped off the bar. I have to work on my grip a little more. Either, I am still very happy.

WOD- Partner style

50 med ball situp passes- 14lb
100 wall ball- 14 lb
200 db snatch- 20 lb
run 2 laps
8x bear crawls
200 jumping pull ups
100 kb sdhp- 25lb
50 atomic pushups

Melissa was my partner and it was great because we paced and encouraged each other. I guess it helps when two trainers are partnered together.

25:08

Jackie improvement

So I'm kind of excited about this next fact...I found my old Jackie time from 8/27 and it was 11:11. I improved by 2:11 this time around on Monday. I was pretty happy about that. Yay for improvements.

Friday WOD

So instead of having a play day like most i decided to subject myself to the fantastic fifty torture. Although it ended up not being that bad and I actually really liked it. Those workouts are great.

Warmup
15 pass thrus
10 Overhead squats
75 jump rope

WOD
Row 1000m
50- pushups
50- 2 hand swings- 35lb
50- jumping pullups
50- situps
50- med ball cleans- 20 lb
50- snatch each arm, 25 lb (I didn't switch arms until I was done with the first one. Apparently I could have, but I guess I just like making things more difficult.)
50- ball slams-16 lb
50- ring rows- I did 3 straight leg and couldn't go any further, so the rest were table top
250- jump rope

31:52

Thursday's WOD

Warmup

Band walk (who misses the old gym with its shorter distance for the band walk? I certainly do)
Monster Walk
Lunge walk
Skip
Big Skip
Bear crawl
Alligator (still gotta work on that one)


Skill

Push Press
2 warmup sets, then 5x3- 65/80/90/105/115x2- I grazed my chin/face on the last try and I think that just threw me off. I gave it two more tries, but wasn't able to get the bar up. I was still pretty happy.

Pullups- 1 dead hang, 4 negatives/1 dead hang, 4 negatives/1 dead hang, 4 negatives/8 kipping

WOD

Run 2 laps
then 30-20-10
DB deadlift- 20lb
DB Push Press- 20lb
run 2 laps

9:03

Rest Day

Apparently I missed out on a very tough workout. Sometimes sleep is more important.

No need for kettlebells...

http://www.telegraph.co.uk/health/dietandfitness/4303781/Gym-has-human-dumbbells-to-help-customers-exercise.html

Thanks for courtney for the link. Pretty funny. Interesting concept. Hey, I should sell it to 24 hr fitness. Think of all the jobs it would provide for people to be the "weight."

A different take on the tabata

First off, late to the workout because people do not know how to drive in the snow. People, it is half an inch, stop freaking out.

Warmup
2x
Windmills- 5, 20 lb
1 arm overhead squat- 5, 20 lb
75 jump ropes

Skill
Snatch- 5, 25lb
Jacknife- 12
Tgu- 1 each side (didn't get through much skill because I was late)

WOD
30/30

Rope snap
Burpees
2-hand swings- 35 lb
5 meter sprints

We did six rounds staying at the same station. It was different, but I liked this new version. Although, the sprints at the end was very hard. Thanks to Tina for putting herself through a couple of sets of sprints with me to push me.

Monday's Workout

First off, I'm the crazy lady who likes snowboarding so much that I went up to the mountain with Katie after working 8hrs. It was worth it though cause the snow was alright. We went for about 2.5 hrs and then headed back home because I was supposed to work that night. Luckily I got comped, so then I decided to go the gym because a little bird or birds informed me that we were doing a benchmark workout. As much as benchmark workouts can suck, I like them cause they give me an idea of my increase it fitness. Plus, it was Jackie, and Jackie is geared towards me (aka no running involved).

Warmup
3x- 20 lb kb
10- Halos
10- goblet squats
15- swings

Skill
Front squat
2 warmup sets of 5, then 5 sets of 3- 65/85/95/105/120
5- spiderman

I had a PR on the front squat which is exciting for me. Katie told me that I had good form and good depth, which is exciting for me.

WOD

Jackie
Row 100m
50 thrusters- 33lb
30 pullups
9:00

I'm not exactly sure what my previous time was. I'll have to go back and research it, but I know for sure it was over 10 minutes. So i'm happy with taking at least a minute off my time.

Saturday's WOD

Gotta love the Saturday partner workouts.

Warmup
Ladder drills
Med ball passes- 10 lb with Katie

Skill
Pullups- 2 dead hang in a row, then 3 negatives/2 dead hang, then 5 kipping/8 kipping
1 legged squat- tried pistol, but fell over, then squat to box all three rounds

WOD
Row 1000m
Box jump- 100; 20 in box, 2 rounds, step up step down, 3 rounds jump up, step down
Ring Rows- 100
Walking Swings- 8 trips- 25lb
Med Ball Situp- 100- 12 lb
Run around building x2

20:11

Friday's WOD- Deadlift roomate x3

So I was pretty tired from this last week of working out that i didn't really feel like doing much. I warmed up and then did 3 sets of db hang squat clean- 25, 30, 35. I then tried the hang squat clean with the barbell- 53, 73, 73. I don't really like the barbell version, it is just kind of awkward. I prefer the db version. I think it is more difficult to stabilize each arm.

Later in the day I helped with the 530 class. Cristina had a brilliant idea to try and deadlift me. She was able to do it. It was hilarious. Then, I tried to deadlift her and was able to do it x3. I guess we have a new workout on our hands. I guess next part will be clean and press roommate x3. That will be something to work up to.

Double D's

I was introduced to a new exercise today at the gym. Melissa called it the dot game, I like to call it the dot drill, hence the title of this post (for those who have their minds in the gutter). Anyways, I would explain it, but I don't know if i can describe it appropriately, so you will just have to go to the gym and learn for yourself. It's fun, but also very cardio/taxing at the same time and involves some agility. It reminds me of ladder drills and I love the ladder drills. So anyways this Double D exercise may be in competition with the Double B exercise.

Warmup
2 rounds
5 Windmills- 20
5 overhead squat with kettlebell- 20
Farmers walk- 35

Skill
Push Press 5x5- 65/75/85/100/110 x4
Cross chop to halo- 10

WOD
How many rounds in 15 mins?
5- L 1 arm swing
5- R 1 arm wing
5- L arm snatch
5- R arm snatch
10- pushups
12 rounds with 25lb kb

Once again the pushups were my demise.

Grind It...

Today was the core grind. They are taxing because they take so long. I got paired with the tough kids tonight, abs Sally, Mark, Joe, Orion and Grayson. No slacking off for me.

Warmup
3x- 25lb
halo-10
around the body-10
goblet squat- 10
h2h swing-10

Set A- 4 times
12 Deadlift- 75/95/115/115
Row 250- averaged under 1:45 for 3, then mid 1:50's

My legs were burning at the end of this.

Set B- 4 rounds
10 Wall Ball- 14
10 Knees to elbows

Set C-
Power wheel
10 leg curls

I officially suck at the power wheel. I guess that is just an area I need to improve on.

Good workout tonight. I think I might try and go running tomorrow. We will see how that goes.

Tuesday's WOD

It was nice to move today. I was feeling sore from yesterday, those darn med ball cleans. I felt pretty good today. Dev and I fed off each other's energy. I pushed her to do the 40 lb weight vest pull ups and she pushed me during the WOD. It was great. Sean certainly had me using my ab muscles today during the battling rope station. He was making some "interesting" noises. I wasn't sure what was going on behind me. Anyways, good workout today, tabatas are fun. I like recreate's take on the tabata.

Skill

4 rounds

Snatch- 25/35/20k/20k

I wasn't sure if I should try going up, but I did and they felt good. I didn't feel like my arm was going to give out. Yay for progress.

Dips- 2 real, 3 band/1 real, 4 band/5 band/5 band

Weighted pull ups- 5/5 with 20lb/5 with 30lb/4 with 40lb

WOD

Started out at froghop/bear crawl station because of Devon's suggestion. Very good suggestion Devon. I had to stop at one point because my hip flexors started cramping.

Battling ropes

SDHP- 35lb

Jumping Pull ups

Who knows what tomorrow will bring?