The last year has been one of change for Lisa and I. Our life has definitely evolved to the point where we are focused solely on each other, our kids (Maverick, Ace and our newest addition the amazing Rosie! We are so lucky that she was brought into our lives!) and our future. We are both working hard on devoting as much time as we can to each of our long-term goals in life. We both now find ourselves wanting to spend our weekends at home, focused on those things---and I gotta tell you, I LOVE IT! Every weekend we are able to accomplish so much and at the same get enough time in to do NOTHING at all! As seen in the picture above. I love my family!
On Warped Beauty Standards, and Embracing The Buff
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Monday, Dec 20th
For 10 minutes, alternate between sets of 7 moderately difficult ring rows (with solid mechanics) and 12 Hip Extensions at controlled speed. If you start to breath heavily, slow it down
rest 5 minutes
+
Run 400m @ 1:40-1:45 pace (I want effort to be lower than last week, skill work to be higher)
rest 3 minutes x 2
work on landing position during run, try to let your foot drop down underneath you instead of reaching out in front
rest 5 minutes
+
20" Box Jumps: 1 jump + step down every 5 seconds for three minutes
(this time I want you to jump on top of box, rest up there, and practice hopping down and rebounding back on top of the box)
Results
Part I
Not that it felt bad last week, but if felt a lot better today. The ring rows were very solid and I did not fatigue as fast. The Hip exts. felt amazing to be honest. Not only were they stronger,but there was absolutely ZERO pain! I think I did about 6 rotations.
Part II
Not a whole lot say about this. I did this in the rain today and got pretty wet! The pace was easy and I did not get to winded. I think it is about time to film myself running as I would like a visual of myself. If I can picture what I am doing wrong or right, I have always found that I am able to find success quicker.
I also need a new pair of shoes. My innovates are starting to wear in a few places. They are fine at this point, but I could use another pair to take some of the pressure of these. I am also developing a hole on the left side where my little toe is. I think this is caused by the fact that these shoes were always a little big, about a half size.
Part III
This was good for me today. Overall box jumps have always been a weakness for me. If its a wod with 10 or less jumps I really never had a problem, but in wods where there was 10+ or something like fight gone bad I would tend to struggle. I definitely think that this is something that I can improve at, as I think its just as much as physical for me.
As for todays workout, the scheme was good for me. I found that the rebound back up began to improve about halfway thru. In fact at the end of the 3 minutes I kind of felt like I wanted to keep going! That said, I know I need to take it easy on these as it is something that could either begin to bother me or hurt me so my progression should be slow on these. Really looking forward to the rest of the week!!!!
