April 2013 Movement Thread

[Choose2BWell]

Welcome!

The crazy month of March is behind us and April is here. It's time to move; let's eat some greens, drink some healthy juice and get moving!

Whether you are 100% raw, vegan, or just starting out, being active will further improve your overall well being.

The intent of this thread is to inspire you to move; don't worry about what you can't do, but focus on what you can.

it doesn't matter if you walk a 1/4 mile, run 10 miles, P90X, Insanity, Zumba; it's about getting out and making a positive change in your life. By making that change you then will have a better attitude which will effect your daily activities and you will be better able to care for those who matter most. If you are sitting in the sidelines, get on board No one will judge you, just get involved! Set the example, Enjoy the journey! GET SOME!

[queenbee]

Happy April! Finally feeling more like spring around here -warmer temps, sun shining... hurray!

Today:
3x12 bench press @ 15#
3x12 shoulder press @ 10#
3x12 bent over row @ 12#
3x12 tricep ext @ 5#
3x8 DB curl @ 15#
3x12 push-ups (on knees)

3-mile run

Hope everyone has a great day!

[Choose2BWell]

Good evening,

The WX was great during lunch, so I walked 2 mi.

When I got home I warmed up, stretched and used the foam roller, warm up was

1000 single unders 5 min

Workout:
5x200m
5x400m

Cool down: Ab Ripper X

Alternated between 200 and 400, rested 60 sec after the 200 and 90 after the 400. Felt good relaxed and worked on stride. Get some.

The secret of getting ahead is getting started.– Mark Twain

[Gianni]

Hello everybody,

Last night I jogged for 35 minutes (10:00 pace) and walked about 45 minutes afterwards. It was a good workout, and I'm feeling a bit tired today. This evening I just briskly walked the dog a ½ mile to the supermarket, bought a 5kg bag of sugar for the missus, and walked ½ mile back home, walking the dog and carrying the sugar.

@Choose2BWell - I've got one more training run on my schedule to complete, then I'm planning on doing your speed work recommendations. Do you do yours on a track?

[Gianni]

Hello everybody,

Last night I jogged for 35 minutes (10:00 pace) and walked about 45 minutes afterwards. It was a good workout, and I'm feeling a bit tired today. This evening I just briskly walked the dog a ½ mile to the supermarket, bought a 5kg bag of sugar for the missus, and walked ½ mile back home, walking the dog and carrying the sugar.

@Choose2BWell - I've got one more training run on my schedule to complete, then I'm planning on doing your speed work recommendations. Do you do yours on a track?

[Choose2BWell]

Good evening,

Gianni, I use the track on occasion , otherwise I measured 100, 200, 400 and 600m On The road in front of our home (which is a 1/2 mi loop) with very little traffic. I just warm up and go.

Today I walked 2 mi during lunch, at home I warmed up and ran:
2x200m
3x800

Cool down was 300 single unders. Since my shoulders and back are not 100% I will be laying off the weights for a few weeks, so I can heal. So I will be on my bike, running, stretching and yoga along with mid section work. Get some!



“The point of CF is to get better at life. Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

[queenbee]

Hello -

@ Gianni - good luck with the speed drills!
@ C2BW - I need to do yoga as well - I used to do it regularly and I've let it go. I'd like to at least fit it in 2x/week...

Didn't get a chance to check in yesterday - I did strength training and a 30-min spurt on the stair stepper. Today I did a TRX workout for 50 minutes... Feeling a bit "bleh" as I have a whopping sinus infection and I can really tell how tired it's making me during my workouts!

Have a great day!

[Choose2BWell]

Good evening,

My wife sent me a text with a picture of a flyer advertising Kettlebell training on Wed evenings on the base gym, so much for taking a break.. Got to class and worked for 40 min on:

2 arm swings
1 arm alternating swings
goblet squats
Figure 8
Snatch
Press
And a few other drills

Great workout, Worked up a great sweat. I guess I will be doing this on Wed. Get some


“You will never leave where you are, until you decide where you’d rather be.” ~Dexter Yager

[queenbee]

This morning was great -

3x12 chair dips
3x8 DB lateral raises @ 7.5#
3x12 Tri pull downs @ 22.5#
3x12 cable biceps @ 17.5#
... plus another exercise but I don't have my notebook and for the life of me I can't remember!

The s/r training was followed by a 1200m swim.

Cheers!

[Gianni]

Hello everybody,

This morning I jogged 20 minutes at a light pace (11:10), then 5 minutes at a moderate pace, 10 minutes at a light pace, and 3 minutes at a fast pace. Overall it was 3.5 miles in 38 minutes - the same distance as Monday night's run, but 3 minutes slower.

I felt good this morning, but when I started my jog, I could tell I didn't have the energy that I had the other night. I thought about cutting it short and trying to do the exercise later tonight, but I told myself just to jog the 20 minutes and play it by ear. After 20 minutes I felt okay so I kept going. It was a pretty good workout for me in any case, but really I guess I had not fully recovered from Monday night.

[Choose2BWell]

Good evening,

Today my warmup was 15 min In spinning class then I did:

2x200m (warmup)
3x400m
1x520m
2x400m
1x200m
1x400m
1x200m
1x400m

Good cardio today, the more I ran the looser and faster i got. Loosen up with the foam roller between runs helps. Get some

Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself ~ Rumi



1

[queenbee]

Hello all,

This morning I bonked on my HIIT running. Did 2 intervals and just couldn't bring it. I think my swim the day before (not being used to swimming) combined with the whopping sinus infection I have just zapped my energy. I'm not as hungry with it so probably not eating enough... sigh. I still managed to get in a workout by doing an S/R circuit. Kept the reps light as I was so beat. And I'm going to try some cardio this evening while my girls are in volleyball - probably not HIIT, though. :)

This morning:
3 x 8 lunges 12.5#
3 progressive deadlift (8, 10, 12 rep) 40#
3 x 12 leg press 90#
3 x 12 seated calf raise 50#
3 x 8 DB shrugs 20#
3 x 12 incline crunch 5#
3 x 15 back extension

[Gianni]

Hi everybody,

Today, I'm still feeling it from yesterday. So I just walked the dog in the morning and evening about 1.5 miles each time.

@queenbee - you're putting in some hard workouts so be sure to get your rest in between.

@Choose2BWell - Looks like a good workout. I'd imagine you would already have had good cardio from your cross fitness training.

[Choose2BWell]

Good evening,

WX was awesome, so I warmed up and took my kettlebells to the track.
6 rounds of:
5 pull-ups
10 2 arm KB swing
10 KB cleans
10 1 arm KB swing (passing to other hand)
5 ea. side Halo around waist
10 Figure eight between legs
10 Figure 8 to a hold ( great Ab work)
5 KB cleans to overhead press

Ouch! Wt for 1st 3 rounds was 20, 25, 35#; 2nd 3 rounds wt was 15, 20, 25#. Ouch
Cool down 200m jog Get Some!

Gianni, cross fit does help my cardio, it feels good to be able to push myself, You don't have to run as much when you do metabolic conditioning a few times a week.


Keep away from people who try to belittle your ambition; small people tend to always do that, but the really great make you feel that you to can become great.

[Choose2BWell]

Good evening,

WX was awesome, so I warmed up and took my kettlebells to the track.

6 rounds of:

5 pull-ups
10 2 arm KB swing
10 KB cleans
10 1 arm KB swing (passing to other hand)
5 ea. side Halo around waist
10 Figure eight between legs
10 Figure 8 to a hold ( great Ab work)
5 KB cleans to overhead press

Ouch! Wt for 1st 3 rounds was 20, 25, 35#; 2nd 3 rounds wt was 15, 20, 25#.
Cool down 200m jog Get Some!

Gianni, cross fit does help my cardio, it feels good to be able to push myself, You don't have to run as much when you do metabolic conditioning a few times a week.


Keep away from people who try to belittle your ambition; small people tend to always do that, but the really great make you feel that you to can become great. Unknown