Baby Diane: Deadlifts, Push-Ups

Baby Diane
21-15-9
Deadlifts (75 lbs)
Push-Ups

Notes:
* Crossfit Mom recommends doing the deadlifts with a kettlebell rather than as an Olympic lift. I need to find out why.
* I did the first 16 deadlifts without stopping, after which my hands were hurting because the bar was so cold. I think in warmer weather (and no limitation on my heart rate) I could have done all 21, but as the weight gets heavier, I need to find a way to increase my grip strength. Maybe more pull-ups?

Max Bench, Relay, Squats

* Warm-Up: 10 push-ups
* Max Bench: 75 pounds

* 50 squats

* Relay (2 rounds with 5 participants):
Run down driveway carrying 43 lb water jug
Sprint back
Carry second jug down, running
Run back with both jugs
5 kettlebells (40 lb cinder block)

Round 1: 5 min 9 sec
Round 2: 4 min 50 sec

* 50 squats

Notes:
* Joined by Michelle and Rachel today (and Elizabeth as always)
* Carrying the water jug is awkward with this belly

Deadlifts, Kettlebells, OH Box Squats, Push-Ups, Pull-Ups, Box Jumps, Push Presses

Round 1 (easier--as fast as possible)
20 deadlifts (37.5 lbs)
20 kettlebell swings (30 lb cinder block)
20 overhead box squats (broomstick)
20 push-ups (on wall)
20 pull-ups (double bands)
20 box jumps (low step)
20 push presses (10 pounds)

Round 2 (challenge)
20 deadlifts (37.5 lbs)
5 kettlebell swings (40 lb cinder block)
5 overhead box squats (37.5 lbs)
5 push-ups (real)
5 pull-ups (small blue band)
5 box jumps (high box)
20 push presses (37.5 pounds with barbell)

Run to end of block and back

Notes:
* Elizabeth deadlifted 95 pounds today (8 times!)
* I did 20 deadlifts at a lower weight because we do not have a third bar and I felt I should not deadlift 95 lbs right now due to the pregnancy. A 75 lb bar would have been appropriate
* I did 20 push presses with a barbell because we did not have DBs that were the right weight (we have up to 18.5 and then straight to 35 lbs. 18.5 would not have been a big challenge for me--I estimate 25-28 lbs would have been good for this exercise)
* Michelle joined us today

Rest Day

Weight Loss Yoga with Bob Harper

SL Deadlift, OH Box Squats, Push-ups

15-12-9-6-3

SL Deadlift (55 pounds)
OH Box Squats (32.5 pounds)

Followed by 8 rounds push-ups (10 sec work, 20 sec rest): 79
* Push-ups were on incline until I can do a full push-up on the ground

Notes:
* Need heavier weight for deadlift
* Ready for OH Squats without box

Farmer's Walk, Lunges, Pull-Ups

5 rounds

200m Farmer's Walk, 35 pound DB each arm
20 lunges
10 pull-ups

Time: 15:32

Deadlift, Push-ups, Box Jumps

15-12-9-6

Deadlift (55 pounds)
Push-ups (incline)
Box Jumps (big box)

Push Press, Single Step-Ups, OH Squats

3 rounds

15 push press (19 pound DBs)
15 single step-ups (10 pound DBs)
15 overhead squats (17.5 pound bar)

Time: 16:22

Baby Jake: Row, Squat, Push-ups, Pull-ups, Knees to Elbows

Baby Jake
250m row (35 pounds)
20 squats
250m row
20 push-ups
250m row
20 pull-ups (thin green band only--almost there!)
250m row
20 knees to elbows

Pull-ups, Push-ups, Kettlebell, Sumos, Abs

15 of each, as many rounds in 20 minutes:
Pull-ups (thick grey band only)
Push-ups (inclined on box)
Kettlebells (40 lb cinder block)
Sumo deadlifts (45 pounds)

3 rounds + 15 Sumos

8-minute ab workout

Elizabeth and I were joined by Jennie and Michelle today. Jennie threw up and we applauded her.

Rows, Knees to Elbows, Good Mornings

Begin and end with 500m row (30 pounds)

21-15-9
knees to elbows
Good Mornings (45 pounds)

Baby Joshie: DB squat snatches, pull-ups

Baby Joshie

3 rounds

15 DB squat snatches, right arm, 13.5 pounds
10 pull-ups, grey band only
15 DB squat snatches, left arm, 13.5 pounds
10 pull-ups, grey band only

Don't be deceived. This workout kicked my butt and my quads are still shaking.

Note: protein shakes with strawberries and milk are MUCH BETTER than protein shakes with bananas and water.

Pull-ups, Inclined Rows, Shoulder Presses

As many rounds as possible in 20 minutes:
10 pull-ups (using both bands)
10 inclined rows (27.5 pounds)
10 shoulder presses (13 pounds)

12 rounds in 19:45. Not bad for the day after Thanksgiving. And I didn't eat any pie last night either OR go back for seconds.

Yoga (Rest Day)

Thanksgiving!
Rest Day
Yoga 10 minutes
(My legs were killing me)

Deadlift, Sumo deadlift, Bicep curls

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Deadlift: 50 pounds
Sumo deadlift: 37.5 pounds

20 bicep curls: 37.5 pound bar

Exercise Class: Wall Sits, Pull-ups, Shoulder Press, Squats, Bicep Curls, Lunges, Push-Ups, Abs

Tuesday. Ward Workout Class
2 Circuits: 45 seconds on, 15 seconds rest
Wall Sits
Pull-ups with both bands
Shoulder presses 11 pounds
Squats
Bicep Curls 17.5 pound bar
Lunges to sidewalk and back

Push-ups: 8 rounds, 10 seconds on, 20 seconds rest

Ab Routine: 45 seconds on, 15 seconds rest
Plank
Sit-ups
Crunches
Leg Lifts
Bicycles
Boxers
Medicine Ball
Plank (1 full minute)

Burpees with Box Jumps, Squats, Kettlebell

# of rounds in 20 minutes:
10 burpees with box jumps
20 squats
15 kettlebells with 40 lb cinder block

3.5 rounds

Push-Ups, Sit-ups

5 rounds

20 pushups

20 situps

Time 10:24

Dips, Shoulder Presses, Bicep Curls

60 dips

60 shoulder presses using thinnest resistance band (purple)

60 biceps curls using thickest resistance band (blue)

Time 6:49

Wall Sits, Back Extensions, Lunges

5 rounds:

1 minute wall sits

15 back extensions

20 lunges per leg holding 10 lb dumbbells

Time: 17:17

* I modified my lunges by only going halfway and using cans of beans since there were no free weights.

Push-Ups, Abs

8 rounds: push-ups

10 seconds work, 20 seconds rest

Total: 79

8 minute abs

2 sprints

30 minute power walk

Still in Dubai :)

Step-Ups, Sumo Deadlifts, Pull-Ups, Abs

Today was a light day since I'm flying to Dubai this afternoon!

10, 8, 6, 4, 2

Step ups with 5 pound dumbells
Sumo deadlifts (45 pounds)
Pull-ups with 2.5 inch+1.75 inch elastics (black and green bands)

Ab Workout

Workout of the Day

I led the RS exercise group today.

Warm-up: 5 minute brisk walk

Cardio:
30 minute jog with following exercises intermittently:
* 10 jumping jacks (3 times)
* 10 burpees (3 times)
* jogging backwards (50 yards)
* 10 hill climbs, running up hill backwards
* 10 pushups
* sprints (3 times)
* bear crawl 2 times (50 yards each)
* step-ups (1 minute)

Stretch: 3 minutes

Strength:
Lunges (50 yards)
Dips: 20
Box Squats: 20
Shoulder Presses: 8 pounds, 20 reps
Wall Sits: 2 minutes
Shoulder Raises: 5 pounds, 20 reps up, 20 reps out

Abs: 45 seconds of each as fast as you can, 20 second rest

Plank, modified on knees and forearms
Sit-ups
Crunches
Leg lifts
Bicycles
Boxers
Medicine Ball
Plank, modified on knees and forearms

Workout of the Day

8 rounds: Push-ups (modified, girl)
10 seconds work, 20 seconds rest

Round 1: 11
Round 2: 1o
Round 3: 12
Round 4: 10
Round 5: 10
Round 6: 8
Round 7: 8
Round 8: 7

Total: 76 (+1 at the end to match Elizabeth's total. Pride is a great motivator)

8 rounds: Jumping pull-ups
10 seconds work, 20 second rest

Round 1: 13
Round 2: 14
Round 3: 14
Round 4: 13
Round 5: 14
Round 6: 11
Round 7: 11
Round 8: 13

Total: 103 (+ a recognition that Kegels after baby is not optional)

8 rounds: Core
45 seconds work, 15 second rest

Round 1: plank, on forearms, unmodified
Round 2: full situps--26
Round 3: crunches--53
Round 4: leg lifts--25
Round 5: bicycles--105 (need to reach further to work obliques fully)
Round 6: boxers--18
Round 7: medicine ball--80
Round 8: plank, on forearms, modified on knees

Workout of the Day

5 rounds

10 cleans
10 leg curls (10 pounds)
10 sit-ups

I can't seem to get my form right for the cleans. Bah.

Workout of the Day

3 rounds: 20, 15, 10

Bench press (45 pounds)
Tricep Pull-downs (25 pounds)
Dips
Shoulder presses (10 pounds each arm)

Time: 14min 18sec

Workout of the Day

3 rounds

Box squats with additional 10 pounds: 20, 15, 10
Lunges to street and back
Wall sits: 3min, 2min, 1min

Time: 24min 30sec

Followed up with 20 minute walk, stretching, and lots of leg shaking

Workout of the Day

Exercise group (5 attendees)

Circuit Training: 3 rounds (90 seconds, 75 seconds, 60 seconds) + 8 minutes of abs and 20 minute walk

Shoulder Presses (7.5 pounds each arm)
One-legged squats (some did step-ups)
Pull-ups
Straight leg deadlifts (45 pounds)
Bicep Curls (5 pounds each arm)
Wall Sits (89º or less)

Workout of the Day

200 rows (10 pounds)
50 sit-ups
30 push-ups
30 dumbbell jerks (5 pounds each arm)

100 rows
40 sit-ups
20 push-ups
20 dumbbell jerks

50 rows
30 sit-ups
15 push-ups
10 dumbbell jerks

Time: 24 minutes