Another No-Plans Workout, and a Short CrossFit-ish Circuit

I swear, although we haven’t been posting, Kara and I have stayed fairly regular with our workouts.  So we did the Turkey Trot, and it was pretty fun, and went well!  Kara had an awesome time — something under 28 minutes.  And I met my goal of NOT WALKING.  My time was just over 35 minutes.  I can’t believe it, but I’ve actually signed up for ANOTHER 5K in December.  This one is a Santa Run.  My goal is to finish in under 33 minutes — I think it’s doable for me.  I’m getting better at running — still not my favorite thing, but there’s a serious improvement.

This week, I have been to the gym twice (so far!), but with very little planning.  Work has been nuts, and I just never knew if I was going to make it or not.  I ended up forcing myself to go at the last minute, both Monday and Wednesday.

Monday was definitely a no-plans workout.  Here’s sort of what it looked like, as I wandered aimlessly around the gym:

  • 10 heavy hack squats on the machine (I never know how to tell the total weight for that machine, but I added 70 pounds to the base weight)
  • 15 calf raises with the same weight as the hack squats
  • 15 overhead kettlebell swings, 20 lbs
  • 15 kettlebell upright rows, 20 lbs
  • 10 kettlebell halos
  • 20 chest presses with dumbbells, 15lbs each hand, alternating arms, and holding the “resting” arm at 45 degrees (the lowest part of the movement)
  • jump rope, 50 jumps
  • 50 bridges for the booty
  • windshield wiper abs, 10 each side
  • jump rope, 50 jumps
  • 5 minute run (at 10-min-per-mile pace)
  • ab crunch machine (x15)
  • 10 bench presses, 45 lbs
  • 10 bench presses 55 lbs
  • jump rope, 50 jumps
  • bicep 21’s (7 bottom half of a curl, 7 top half of a curl, 7 full range of motion)
  • cable tricep extensions (30 lbs, 15 reps)
  • 10 heavy hack squats on the machine
  • 15 calf raises with the same weight as the hack squats

So, again, this is what happens when I don’t make a plan.  I hit most of the major muscle groups (missed my back), but things were all over the place.  It was low-pressure and fun though.  And I feel good about getting something accomplished.  I was sore the next day, so you can tell I didn’t wuss out!

——————————————————————————–

Yesterday, I had a bit more of a plan, inspired by a CrossFit-style workout that Fitnessista posted. And I say “inspired by” because I didn’t write it down (ugh!), because my brain was mush at the end of the day, and I just (effing) forgot.  So I kind of just did it from memory, and within my time limit (I went right back to work afterward).

I love this “Bear Complex,” thing.  I did 15 rounds, at a gentle pace.  I took breaks when I wanted to, and finished 15 rounds in about 7 minutes.  It’s a great set of lifts.  I’ll definitely use it again, especially since I feel comfortable with all of the moves.

So, as you can see in the video above, one round consists of: 1 power clean, 1 front squat, 1 push press, 1 back squat, and 1 push press. Fairly straightforward, but after 5 or so without stopping, my heart was thumping out of my chest.  Awesome. 🙂  I did the move with 45 lbs.

Then I did three rounds of the following circuit, again at a pace that felt challenging, but not crazy intense.

  • jump rope, 100 jumps
  • 15 kettlebell swings, 20 lbs
  • box jumps, 18 inches, 10 reps

Then I finished off with some bridges for the bootay (50 reps).  Trying to activate my glutes more effectively, which is really helping me to better support my back, lately!

What happens when you go to the gym without a plan?  Is it weird that I have to plan, or else things look totally disorganized?

-Amanda

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