Hit the Floor...

Literally may hit the floor:
25 Burpees
20 Push-ups
15 Plank Tuck Jumps
10 Weighted Squats ( holding 2-15lb dumbells)
5 Explosions
--X2--
25 Sit Ups
20 Crunches
15 Alternating Toe Touches (R/L =1)
10 Butt Ups
5 Ski Abs (R, middle, L=1)
---x2---

Have fun!

Workout 9/26

Alrighty.. yesterday it was "500".... today it's "50's"
Each set: both exercises 10 reps 5 times!

Push-Ups (basic, on your hands and toes) x10
Tricep Overhead Extensions with 15lb Kettlebell x10
----x5----
Two Way Raise  (start with hands hanging by your hips, raise them straight out to the sides, come back to neutral,straight out to the front=1)  5lb dumbbell x10
Jumping Jacks with Weights, 5lb dumbbell x10
----x5----
Hammer and Press, 8lb dumbbell x10
Burpees with a push-up x10
----x5----
Bicep Curls 8lb dumbbells x10
Hammer Curls 8lb dumbbells x10
----x5----
Basic Squat Holding a 25lb kettlebell at chest x10
Explosions Holding 25lb kettlebell at chest x10
----x5----
Frog Squat (toes out!) Holding a 25lb kettlebell arms straight down, shoulders back x10
Plyo Lunges x10
----x5----
Sit-Ups x10
Plank Twists (back and forth, right and left =1) x10
----x5----
Crunches x10
Alternating Toe Touches (right and left =1) x10
----x5----
Plank 1:00

Done!

500!

Went to Cross Fit for the first time Monday! WOW I'm so sore! Here's Marion's Monday workout:

*500*
20 push-ups
20 burpees
20 squats
20 explosions
20 sit-ups
---x5---
Take a 1 minute break after each set!

I'll post today's workout later! Good luck!

Gym 9.21

Kickoff to the weekend.... YIKES!

Stretch!
---
Clusters:  5 Pushups, 5 Planks Tuck Jumps, 20 Mountain Climbers = 1,  x5
Reverse Lunge with Kettle-bell Press, Right Leg Back, Right Arm Press 10lb KB x20
Reverse Lunge with Kettle-bell Press, Left Leg Back, Left Arm Press 10lb KB x20
Squat and Press with a Jump (add a jump on the third picture) 5lb Dumbbells, x20
---Repeat Twice---
Clock Lunges, (R-Front, R-Lateral, R-Back, L-Back, L-Lateral, L-Front = 1) 5 total revolutions
Plyo Lunges x20
Frog Squats with 15lb Kettle-bell x20
Tuck Jumps x20
Slow- Basic Squats x20
---Repeat Twice---
Bicep Curls 5lb Dumb bells x30
Monkey Curls (start with hands at sides, heads of weights facing front and back of room, drag your knuckles up your sides as you bend your elbows until your hands are as high as they can go, should be almost touching your armpit,-elbows should be poking straight out right and left- straighten arms back down your sides) 5lb Dumb bells x30
Rapid Fire 5lbs 1:00
---Repeat 3 times going through this as quick as you can---
Side Bends 10lb Dumb Bells x20
Woodchops 10lb Kettle Bell, Left to Right x20
Woodchops 10lb Kettle Bell, Right to Left x20
Squat and Reach 5lb Dumb Bell (Squat with weight in left hand at shoulder, stand and reach to your right) Right x20
Squat and Reach (Squat with weight in right hand at shoulder, stand and reach to your left)Left x20
Ski Abs x20
---Repeat Twice---
Basic Sit-Up x20
Bike, Bike, Hold 3 Seconds =1 x15
---Repeat Twice---
Plank with Right Leg Up :30, Left Leg Up :30, Basic Plank :30 (whole 1:30 without knees dropping)
---DONE!---
Have a good weekend!  :)

Gym 9/19

I wasn't feeling great during this workout, but it isn't too bad!

***Examples of some of the exercises are linked!  Just click on the names of the exercise!***

Stretch
---ABS:---
Bike-Bike-Butt-Up x15
Ab Twist x15
Sit-Ups x20
Crunches x30
---Repeat Twice---
Deep Squats (tap ankles) x30
Step up on Bench Right Leg x20
Step up on Bench Left Leg x20
Elevated Lunges Right Leg x15
Elevated Lunges Left Leg x15
Explosions x20
----Repeat Twice---
Fire Hydrants Right Leg x20
Fire Hydrants Left Leg x20
Straight Leg Glute Raises Right Leg x20
Straight leg Glute Raises Left Leg x20
Bent Knee Glute Raises Right Leg x20
Bent Knee Glute Raises Left Leg x20
Glute Jumps x20 (keep your hands stationary and jump feet over bench back and forth)
---Repeat Twice---
Burpee with a pushup x15
Bicep Curls 8lbs x20
Tricep Dips x20
Skaters 1:00
--- Repeat Twice---
Swoop Lunges (15lb kettlebell) x15
Kettle Bell swings (15lbs)
Plank 1:00
--Repeat once--

Hitting the gym!

I'm hitting the gym M,W,F in an attempt to help Marion with some weight training.  Essentially, I'm coming up with some workouts, trying them, tweaking them and then sending them on to her.  Here's our schedule:

M:  Weights/Plyos 1 Hour
T:  Cardio 30-45 Minutes
W:  Weights/Plyos 1 Hour
R:  Cardio 30-45 Minutes
F:  Weights/Plyos 1 Hour
S:  Yoga
Su: Break!

I'll post the workouts we do on here so you can check them out!


***Examples of some of the exercises are linked!  Just click on the names of the exercise!***

9.17---
STRETCH!
----
Push up with right hand elevated (on a ball or weight or step or something about 4-6 inches of the ground) x15
Push up with left hand elevated x15
Plank Shoulder Taps (in high plank, tap your right hand to your left shoulder, then your left hand to your right shoulder. Keep your hips parallel to the ground)
Low Plank Hold :30 seconds
Mountain Climb 1:00
Swiss Ball Curls x20 Roll the ball in and out
Swiss Ball Raises x20 feet flat on the ball, bent knee, raise your butt straight up to flatten your hips out and return butt to the ground
---Repeat Set Twice---
Bicep Curls 5lbs x20
Tricep Overhead with 15 lb Kettlebell x15

---Repeat set THREE times---
Squat and Press 5lb weights x30
Jumping Jacks with 5lb weights 1:00
Victory Lunge with 5lb weights x20 (alternating legs)
Jumping Jacks with 5lb weights 1:00
Lateral Lunge holding 15 lb Kettle Bell Right Leg x20
Lateral Lunge "" Left Leg x20
---Repeat Set Twice---
Rapid Fire with 5lb weights 1:00 (punch straight out in front of you)
Burpee's x15
Quick Squats x15
High Knees 1:00
---Repeat Set Twice---
Butt Ups x30
Alternating Toe Touches x30
Turtles x 20
Toe Taps x30
---Repeat Set Twice---
STRETCH!

Me and Mare:

It's a Forfeit..

So I'm writing to let you know that I will not be running this weekend.  I cannot tell you my frustration with this.  First of all I got the dates all mixed up, but that's no big deal I was still going to go... but then this happened:

I was running out of my cousin's house on Monday (in flip flops) and a loose tile on her porch gave way and the edge came crashing down on my foot.  I know it doesn't look bad, but I can't tie my shoelaces tight on top of it. Which in turn means I cannot run.  I know it doesn't look bad in the photo, but truthfully it's painful and I don't know if its fractured/bone bruise. or what, so I'm not going to risk it.

Talledega Half-Marathon in 2013 will be my victory lap for the 12th consecutive half.

I am disappointed that my first half will not be this weekend, but that doesn't mean my journey hasn't already began.  Appalachicola here I come!A little rest and barefoot exercise on the elliptical will get me back to where I need to be until I can tighten my laces!

I will say I have been training my dad for the past few weeks and he's lost 8lbs!  GO DAD!!!

Until next time...

Race Week- Talladega

I know I haven't been posting lately but I do have some funny stories to catch you up on later! I ran 3 yesterday, 5 today. Plan on running 7 Wednesday, 9 Thursday, 3 Friday and walk 2 Saturday. 13.1 Sunday!!!