18 April 2011

gearing up for montana, week 8

got my new cleats last week. hope to start breaking them in this week! they are not as big as i hoped they would be; i have to fit ankle wrap inside along with socks, but...we'll see. i had hoped they would be the last cleats i'll ever have to buy.

monday 4/18

lunchtime: zumba! 45 minutes
dinner time: 2.7 mile run with 20 sprint intervals 27 minutes


tuesday 4/19

way too long field day. 17 hours of work. ugh.

wednesday 4/20

didn't go out. worked late again. ugh!

thursday 4/21

3x10
arm circles
hip circles
lateral walk with leg band
lunge walk
leg swings
jump rope 1 min.
lateral shuffle - racquetball court, long way

fly 5lb each hand 3x10
bicep 15lb each hand
3x10
bench 25lb bar 3x15
box jumps - med height box
3x10
tricep pulldown 37.5lb
3x10
row eagle 70lb
3x10
narrow pulldown 50lb 3x15
shrugs 30lb each hand 3x12
dead lift 30lb bar
3x10
calf raises 3x20

abs 3x25
crunch
flutter
bridge
bicycle
planks 3x30seconds


friday 4/22

16 April 2011

gearing up for rugby, week 7

i just found this post in my drafts.  guess i didn't write up what i did.  sigh.

mon 4/11

tue 4/12

wed 4/13

thur 4/14
lifted

fri 4/15
cramps :(

05 April 2011

gearing up for montana, week 6

it's still spring. it's still raining. luckily it just sort of sprinkled for my run monday.

mon 4/4
run 2 miles
sprint intervals
jumping jacks / star jumps
(example: run, sprint, star jumps, run, sprint, jumping jacks, run...)

probably ran a little less than 2 miles because i got some awful cramping and had to walk it out. annoyed!

tues 4/5
total body conditioning class
10 min cardio on step

3x16 each: 8 slow, 8 quicker
squats (toes out, w/weights on legs)
bicep curl 10lb w/leg lift for inner thigh (alternating sides)
tricep dips
goal post arms, raise up above head palms in
goal post arms, rotate arms down, palms forward
shoulder press 10lb each hand on bench
table one arm one leg out hold, pulse

bicycles
double leg lower sides
hold v legs up
bent knee to chest, other leg out

thurs 4/7
lifted

28 March 2011

getting ready for montana, week 5

today was not my best day at the gym. simply because once i realized women's basketball NCAA tournament was on, i was hooked. especially to see tennessee play notre dame. i wished with all my might that tennessee would lose...and they did! it was a great game! so, i was a bit distracted. i hope to be better the rest of the week.

mon 3/28
20 minutes cardio (while watching the game)
[the gym was packed and many free weights were off being used by people]

3x10
bicep curls 7.5lb each hand
upright row 7.5lb each hand
standing fly 5 lb each hand
wide grip lat pulldown 62.5lb
lunge walk w/5lb each hand
trunk twists
shrugs 25lb each hand
calf raises 3x20

[people were queued up at all the squatting stations and all the benches, and it was impossible to find enough space to do dead lifts or good mornings. my workout partner was going to show up, but bailed, leaving me there at 5:15 which is the worst]

abs:
regular situp
reverse crunch
regular crunch
double leg lowering
double leg raise to ceiling
bridge
bicycle

tomorrow i hope to get in some good cardio to make up for this somewhat pitiful day...

27 March 2011

getting ready for montana, week 4

mon 3/21
since my ipod deleted my workouts from previous days, i had to try to remember what the base workout was. unfortunately i didn't remember exactly right, and i think i overdid it a bit. ah well.

cardio 10 min
squats 85lb
low seated row 50lb
lunge walk w/medicine ball twist (1st time 8lb, 2nd time 16lb)
dumbell bench press 12.5lb each hand
skull crusher 15lb w/both hands
pullover 15lb w/both hands
box jumps 30
wide grip lat pulldown 60
upright row 20lb bar
deadlift 30lb bar
military press 25lb bar
shrugs 25lb each hand
flys 5lb each hand

abs 3x10
crunch
full situp
double leg lowering 1x10
legs up cross hand to toe
legs up heels to ceiling 1x10 (hip wasn't feeling right)
yoga ball hyperextensions
front penguins
back penguins


tues 3/22
run 1.75 miles to athletic fields

10 40-yard sprints from laying on the ground
sprint/sidestep the numbers

run .25 miles back to work with sprint bursts

wed 3/23
resting day

thur 3/24
cardio 10 min
10 each:
arm circles
trunk rotations
hip circles
jump rope (1 minute)
box drill (10 each direction)
lateral jumps
leg swings

pushups on yoga ball
lunge walk
seated row 50lb
squats 85lb
bicep curls 12.5lb each hand
step ups 3x10 per leg, 10lb each hand
flies 5lb each hand
low lateral walk 30 each direction
narrow lat pulldown 50
tricep overhead 30lb both hands

abs:
crunches
plank (3x20 sec)
flutter kick
reverse crunch
back penguins
bicycles
bridge 1min x 3

fri 3/25

run 1.75 miles to athletic fields

sprint 4 40-yd sprints
sprint 40-yd-sidestep 20yd-sprint 40yd-side step 20yd x 2
sprint 40-yd-10 star jumps-sprint 40 yd x 2

run .25 miles back to work with sprint bursts

TGIF!

sat 3/26
3 hour contra dance

14 March 2011

getting ready for montana, week 3

today was tough. i didn't get to sleep until midnight last night, and then had to get up at 630 to get to work by 9. it was a sleepy drive south. work all day was standard fare, thankfully, but interesting enough to keep my attention.


monday 3/14
strength without boundaries class
(i didn't bring my ipod to class this time, but i remember a lot of what we did)
jc bands = big rubber bands with handles
mini bands = small rubber bands you put around ankles/knees

cardio (walking jumping jacks butt kicks etc)
squats (variations with jc bands overhead or in front)
good mornings 15lb bar
resistance band dead 'lifts'

lunges (variations with jc bands overhead)
triceps (variations with jc bands)
biceps (variations with jc bands)
assorted hip exercises (sidestep, duck walk with arms overhead; hands and knees clamshell w/no band)
crazy situps w/arms and legs hovering at the same time (super hard)
bridges w/mini band (variations; i thought i was going to cry, my hamstrings were cramping)
superman series (variations, with mini band)
planks (variations)
other "suck in your belly button tight" exercises
something with hamstrings at the end

stretch

tuesday 3/15
rest

i wasn't feeling my best today, and it was pouring rain; not ideal for a run outside when one is not feeling their best. so, i just took it easy.

wednesday 3/16
strength without boundaries class
again, didn't have anything to write with - actually i started to but my ipod erased my file on me so i was pretty pissed and didn't attempt to write the rest out. here's what i remember:

warmup 5 minutes
lots of squats. lots. and squat jumps.
lots of lunges. lots. some people did jumping lunges, but i did not.
side to side single leg jumps
burpees
pushups
mountain climbers
hands and knees position - one arm one leg
plank holds 30 seconds x 4
up up down down pushups 30 seconds x 4
lots of bridges (with variations). lots. i was in serious burning pain. ow.
j-band sitting rows (with band around our feet)
j-band bicep curls (on our backs, band around our feet)
j-band somethings (on our backs, elbows out, pulling towards our shoulders)
core series - legs up, alternating hands / legs up, both hands at a time / legs up, holding in crunch position, single/double leg lowering / legs down and bent, crunches / crunch position with legs bent and raised off floor, etc.
superman series - upper only, lower only, one arm one leg, penguins

box jumps (medium box) 30
shrugs 25lb 3x10

thursday 3/17
happy st patricks day

2.6 miles
first 1.3 miles jog / stretch
second 1.25 miles spring-jog various distances
last 0.05 mile cool down

saturday 3/19
3 hour contra dance

07 March 2011

getting ready for montana, week 2

much to my surprise, i wasn't as sore over the weekend as i thought i was going to be. surprised me because i thought i worked pretty hard last week. maybe i'm stronger than i thought. either way, next time i get to do weights, i'll see if i can do more than i expect.

saturday 3/5
contra dance 2.5 hours

sunday is the lords day/day of rest.

monday 3/7
pre-class: 10 minutes on rowing machine

strength without boundaries class
5 minutes cardio (stepping, dynamic stretching in place)

bicep curl 8x8 10lb bar
upright row 8x8 10lb bar
tricep kickbacks 8x8 5lb each hand

lunges (w/10lb bar on shoulders) 8x8 with variations (slow down, slow up, pulses, etc)
squats (w/10lb bar on shoulders) 8x8 with variations (feet turned out, feet forward, slow, etc)
sidestep with band 8x8 with variations (singles, doubles, 4 each side, balance on one)

bridges 12x8 with variations (hold, pulse, legs out, etc)
bicycle 2x16 with variations (hold, slow, faster)
double leg lowering 2x12
reverse crunch 2x8
crunch 20
cross crunch 18 each side (36)
upright single leg lowering, foot turned out (for inner thigh) 16x3 for each leg (variations)

extra wide arms pushup 25
plank 30 seconds
up up down down elbow pushups 25
tricep pushup 8
plank 15 seconds
up up down down elbow pushups 20
regular pushups 12
plank 15 seconds
up up down down elbow pushups 10

upper body extensions 16
lower body extensions 16
opposite arm / opposite leg extensions 16
penguins 16

tricep lowering (behind head) 10lb 16x3
full extension fly 16
overhead shoulder press 5lb each hand 16
ski jumps 1 minute

stretch

tuesday 3/8
spinning class with laurie

wednesday 3/9
joe's weights workout + sprints

warmup - 1 minute each
arm circles
trunk rotations
hip circles
hip 8s
jump rope (no rope)
box jump x30 (smallest box because some other kids were hogging the medium one)
leg swings 20 each leg

weights: 3x10
dumbell bench 12.5lb each hand
inverted row (used squat stand and lowered to 10)
dumbell deadlift with overhead press 10lb each hand
flies 5lb each hand
narrow pulldown 50lb
reverse lunges w/lift
upright row 20lb bar
dumbell curls 12.5lb each hand
rope tricep pulldown 30lb
rope tricep pull over head 30lb
shrugs 20lb each hand

abs
3x10
full situp
full body crunch
hyperextensions (on ball)
supermans
knee up situps

cardio:
4 laps warmup
10 40-yard sprints, starting from ground
2 laps cooldown

stretch

thursday 3/10
cardio:
seattle 3 hour dance marathon
good thing i did this marathon, cause my legs were sore from yesterday's lifting/running

friday 3/11
cardio:
contra in the couve with sue baker and the retrospectacles

saturday 3/12
strength:
portland megaband
foot tapping
arm swinging

sunday 3/13
cardio:
9 hour dance; i didn't dance all of it. maybe 1/2 hour-40 minutes each hour.

03 March 2011

getting ready for montana, week 1

although i haven't booked my ticket yet, i am planning to attend the Montana Maggotfest Rugby Tournament with my old rugby team, the Minneapolis Menagerie. i haven't played rugby in about 3 years or so, and though i still feel like i understand the concepts of the game, my body is not ready for the abuse. so i decided to see if i could use the next 2 months to get strong enough to handle this tournament/weekend. if i can, i'll update this every day.

monday 2/28
strength class
6 laps of sprint straightaway / jog corners

tuesday 3/1
spinning class
11 laps (1 mile) - alternating laps of sprint / jog, and jog with stations at the corners.
stations = star jump, frankenstein walks, pushups, situps.

wednesday 3/2
strength class

thursday 3/3
spinning class
weight training
3x10 unless otherwise noted

Pulley wide grip row 60lb (found close grip machine later)
Squats 4 sets of 10 65lb
dumbbell incline bench press 10lb each hand
Lat pull downs with wide grip 50lb
dumbbell overhead shoulder press 10lb each hand
step-ups (short box)
dumbbell shrugs 15lb each hand

abs 20 reps each

1. full sit-up with feet supported if needed
2. full body crunches
3. side bends
4. hyperextension
5. superman
6. knee up sit-ups

friday 3/4
2 miles on the track (20 laps) sprint/jog intervals

- 2 warmup laps
- 1 lap sprint
- 2 laps sprint straight/jog curve
- 1 lap sprint straight + curve, jog straight + curve
- 2 laps sprint straight/jog curve
- 1 lap sprint
- 1 lap jog
- rest 1 minute
- repeat
- add 1 lap cooldown walk to close.

50 crunches
stretch

happy friday!