Monday, November 11, 2013

WOD - November 9, 10 & 11, 2013

Hi friends! :)

I can't believe I haven't posted a workout in so many days!! Slacker much?  So here we go - on to the info - straight and to the point!

November 9

I did a great new (to me!) Bender video.  It's called the Full Body Fitness Makeover!  And it was definitely a great overall total body workout!  It was originally published in early January but I'm so glad that Melissa re-posted it last week!  It was only about 15 minutes long and by the end I was exhausted in a great way!  The 'high side-plank reach throughs' had my obliques really working!  And it all starts with my favorite and yours....high knees! :)

November 10

I went to a great Orange Theory class Sunday morning.  After about a 5-7 minute jog to warm-up the class was structured as follows:

7 minutes on the treadmill & then 7 minutes split between the weight room and rowing machine.....and this circuit was completed 3 times, with a different routine/workouts for every set.  I probably ran almost 3 miles in total.  And the last circuit in the weight room was a killer so I have to share it.....

8 sets of: 4 mountain climbers + 4 froggers 
400 meter row
30 plank hip twists

I got through one full round and then 4 sets of the mountain climbers + froggers....My shoulders were crying after this one - CRAZY!!

November 11

We were at the park this morning.....it was GORGEOUS out!  My hubby, the kids & I were having a blast - we were flying the kite, playing catch, practicing baseball, just running around and then the kids played on the playground!  I took a few minutes to myself and did 10 sets of 15 second sprints (each sprint was about 225 feet ~ 0.04 miles).  

Sounds ridiculously easy, right?  It only took me a total of 2 1/2 minutes and I went 0.41 miles!! But my hamstrings and quads were dead!  I'm glad I stopped when I did....I totally could've pulled a hamstring they were getting so tight!



Then when I got home I did some work on my pull-up bar.  And by "work" I mean A LOT of just hangin' around! 

I still can't do a pull-up (or a chin-up or an anything-up for that matter!), but my husband suggested I practice practice and do some "negative" reps - meaning I jumped myself into the pull-up or chin-up position - held there for a few seconds - and then slowly lowered myself down.  Trying to build up my strength!  I'm pretty sore already so I guess I did something!

That was followed by 50 push-ups (on my knees) and I was done! :)

Hope you all had a nice weekend full of wonderful WODs!  Or are you saving those great workouts for this week??  Fill me in!!