TGIF & Tabata Workout

Guys, it's been a hell of a week and I am thanking the heavens that it is Friday. Twenty more working days stand between me and summer vacation; I have never been more excited to be done with my 8-5.

I too am even more excited because this summer also marks a monumental occasion for Team Kemp - we become parents!Ok, that will include a lot less sleep for awhile, but still a time of celebration.

I speak often of my fondness for fitness. I not only enjoy the results that I have seen with putting in hours at the gym and eating clean, but working-out is also a social opportunity for me as well as a stress reliever! These are my two main reasons for being so bummed when the doctors recommended that I stop CrossFit. I know I will be back in the box, but it is days weeks like this one which make me yearn to be back with my fellow gym-rats!

In the meantime, I am sticking with my home resistance band workouts. Here is a little workout that I did yesterday after a very strenuous day! I hope you enjoy.

 

I believe traditional Tabata style workouts call for one to complete 20 seconds of work, with 10 seconds rest for 8 rounds. Well I knocked it up a few notches by making this a 30 secs work/10 secs rest type of workout, but only comprising of 5 sets instead of 8! 

You will still feel a burn in the shoulders & lower-body. You can thank me later!

I use the free Online Stopwatch app on my desktop computer, but you can use your phone clock setting just as well. 

Question of the Day: What do you do to decompress from a stressful day and/or week? (Please do not mention alcohol, lol.)

Post-Turkey Sweat Out

Yesterday morning we all got up early to partake in the annual Turkey Trot hosted by the Athens Running Club! Once we returned home, I jumped on the treadmill and walked another 3 miles while watching the Macy's Thanksgiving Day Parade. Although I am not a huge fan of walking, it was a nice break, and I am ready to pound out on the treadmill!

After eating my weight in food and probably quadruple in calories, I was ever so excited to do a home workout this afternoon. You see my gym is closed until Monday so for the next few days I will be inventing my own workouts and sharing them with you!

As you can see, this workout requires no equipment. Depending on where you live, you can even do this workout outside!

I did this workout for 6 rounds, and I am now ready for a nap!

Michelyn

Workouts in Review Week 3: Run Like A Girl Half Marathon

Sunday
8 Miles

Monday
Rest Day

Tuesday
4 Miles

Strength
3-3-2-2-1-1-1 Split Jerks
My Performance: 105lbs (first time)

4 Rounds (Cap @19mins)
1.5 Lap Farmer's Carry (@ 26lb kettle bells)
4 Wall Climbs
16 Double Unders
My Performance: 19:21

Wednesday
5 Miles

Partner WOD
40 plank-ups
50 wall balls
60 toe to bars
70 lunge jumps
4 Laps - Buddy Carry
70 lunge jumps
60 toe to bars
50 wall balls
40 plank-ups
Our Performance: 23:09

Thursday
I forgot to write down Thursday's WOD and performance. The WOD was "Rankel" but I can't remember my performance, overall.

AMRAP, 20 Mins
6 Deadlifts
7 Burpee pull-ups
10 Kettlebell swings
Run 200 meters
Friday
EMOM, 7 Mins
1 Hang Clean (@ 65 lbs - could have done more weight)
4 Hanging Hip Touches

7 Rounds:
7 Front Squat
7 Push Press
7 Box Jump Overs
My Performance: 7:44 with 35lbs

Saturday
3 Miles

"Cindy"
AMRAP, 20 Mins
5 Pull Ups
10 Push Ups
15 Squats
My Performance: 11 Rounds + 10 (3 band, although started with 2.5 & girl push-ups)

Michelyn

Workouts in Review Week 2: Run Like A Girl Half Marathon

Sunday
Rest Day

Monday
Labor Day Workout with Coach Kemp!

1 Min On with 20 Secs Rest:
Alt Db Chest Press
Lat Rows
Bicep Curls
Weighted Step-Ups
Bicycle Sprint
Plank
(Above 4 times)

Tuesday
3 Miles

Strength
EMOM 4 mins every 15 secs
2 TNG Power Clean @ 45lb

WOD
16 Min Cap
5 laps (running)
40 wall to ball @ 14lb
20 clapping push-ups
(Above Twice)
5 laps (running)

My Performance: 16. 2 1/5 (knee push-ups)

Wednesday
3 Miles

"Open" WOD
For Time
20 Box Jumps
15 Duble Unders
10 Burpess
5 Kip Pull-Ups
(ABove 3 Times)

My Performance: 14.20
So glad I started woking on my double-unders because we had them in Thursday's WOD. I have lots of things to improve on, but it was nice to feel somewhat competent for the next day's WOD)

Thursday

Strength
15 Mins
3-3-3-3 Deadlift

My Performance: 175! A PR. Well, everyday is personal record.

WOD
AMRAP Cap @ 12 Mins
10 Bd push-press
20 Walking lunges
40 Double-unders

My Performance: 2.30 (with 20lbs DB). I too was able to string 5 du's together a few times!

Friday
3 Miles

1 Min @ Each Station
Power Snatch
Burpees
Rowing Machine
Tire Flips
Knees to Elbow
Rest

My Performance: Completed 134. I lost count a few times, so I think this was an undercount of my true performance.

Saturday
"Open" WOD with Elizabeth (one of the OH Women's Soccer Coaches)

M&E Partner WOD
30 Cleans @ 65lbs
60 Kettle Bell Swings @26lbs
90 Rainbow @15lbs
1 Lap
(Above Twice)

Our Performance: Completed in 18.40

I really enjoyed my partner WOD with Elizabeth who is also kind of new to CF. She is a former professional and collegiate soccer player, so her level of athletic ability outweighs mine. It is still fun to have a workout partner, and someone to remind you to take it easy with running + crossfit endeavors!

Indeed my running has not been stellar. I did 8 miles today (Sunday), so that will be accounted for in Week 3 diary. I have no goals for the half in October. I expect it will be a pretty dismal performance, and I am ok with that. Sometimes, you just got to get out there and Go!

Michelyn

Workouts in Review Week 1: Run Like A Girl Half Marathon

Sunday
Rest Day

Monday
18 Min Cap
Curtis Ps (Clean, L lunge, R lunge, Push Press)
14 TTB (toes to bar)
400 meter run
(Above 4 times)
21 two-for-ones

My Performance: 18.19 (with 55 lbs for Curtis Ps)

Tuesday
5 Miles

Wednesday
3 Miles

10 Min cap
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups

My Performance: 10.11 (60lbs for thrusters & 5 band for pull-ups)

Thursday
4 Miles

For Time (21 Min Cap)
20 weighted sit ups
30 med ball cleans
40 burpee toss overs
50 Db snatches
60 pistols
70 kb swings

My Performance: 21.33

Friday

AMRAP: 25 min
"Falkel"
8 HSPU
8 Box Jumps
1 Rope Climb (8 RR)

My Performance: 11 (24R/20/p)

Saturday
7 Mile Run

Change of Plans, Rethinking My Training Plan & Listening to My Body

Happy Monday Folks! As the title indicates, there have been a few modifications and changes to my half marathon training and race! I have said before, but it never hurts to repeat myself - I am deplorable at taking rest days, stretching, and taking it easy overall in the workout department. Not that I have a six pack to show for all these efforts, one day!

Anywho, two weeks ago, before I went to Florida, I reluctantly agreed decided to push back my half marathon to the following weekend. Coach Kemp was not enthused about the thought of me traveling to West Virginia by myself when he was in Canada! I begrudgingly agreed that it was not the best of ideas, and then joyfully found a race the following weekend in Dublin, Ohio, the Emerald City Half Marathon.

I actually am pretty enthused to have my chauffeur and cheerleader there for me at the race! Thanks Coach for being such a sport!

Now I technically have 7 weeks to prepare for this race, well I had started training, but now my eyes are set on a different half; you get what I mean. This gave me an opportunity to reflect on my current training plan... Which, to be honest, has been a little challenging for me to handle.

I think there are a number of factors that are contributing to my burn-out in the running department. First, I started CrossFit, and I will be honest, the workouts kick my butt!! I will share this week's workouts in a few. Sure, I have been working-out for some time, but my body is needing some time to adjust to the new workouts.

Second, I am horrible at stretching before and after workouts. I mean HORRIBLE! Thank heavens CrossFit SEO includes warm-ups and stretches post workouts, because if not, this lady would keep it trekking which is no good. I am going to enforce 10 minutes of stretching and rolling daily!

Third, gosh I hate admitting #3, but I am not sure if I gave myself enough down time between my marathon and training for this subsequent half. I am going to take a major break after this half marathon. I have not even looked at any race calendars nor will I allow myself. I am planning to take a graduate course in the fall, which I am hoping ties over my antsy tendencies of not feeling busy enough.

I was able to get in five workouts this week, some in Tampa and the others here in Athens. On Monday morning I took yet another 6am BodFit class with my girlfriends from high school; I too had taken an early morning class on Wednesday with the crew. Wow, if I was living in Tampa, I would definitely incorporate BodFit into my normal routine. It is pure insanity, not the workout, for 1.5 hours! My girlfriends, Elizabeth and Candice have been going for like 5 years, and I completely see why they are hooked. Candice drives like 30+ mins just to get to the studio! Honestly, that workout too had me questioning my fitness level, what the heck gives lately!?!

Tuesday was a rest day, and then was followed by a 1 hour run around campus on Wednesday! Thursday-Saturday were CrossFit SEO workouts!!!

Thursday CrossFit WOD
EMOM (8 Mins)

• 1 snatch balance 
• 6 fish flops

My Performance: Using 35lbs dumbbell

3 ROUNDS For TIME

• Run 800 meters
• Farmers Carry (One Large Lap)

My Performance: 17 Mins 8 Secs using 20 lbs dumbbells in each hand (should have used 25)

Friday CrossFit WOD
5-10-15-15-10-5 (11 Mins)

• Med Ball Cleans
• Box Jump Overs
• Push Press

My Performance: 1125 [Did not do last round of 5 (15) +  and 10 push press = 25]
Used 14 lbs med ball
45' box jump

Saturday CrossFit WOD
Warrior WOD, Murph

• 1 mile run
• 100 pull-ups
• 200 push-ups
• 300 squats
• 1 mile run

My Performance: 43 mins 54 seconds

Mods: Black band for pull-ups & knee push-ups

Michelyn

June Goals & Workouts in Review (Half Marathon Edition)

Is it truly the month of June!?! It is, it is; and I am thoroughly pleased with the fun things in store for this busy month!

Am I the only crazy lady that loves a to-do list? I know many others do as well.You know with technology, many of us do not write on paper any longer. While in graduate school I used the old school day planner, only because I could then write a daily/weekly to-do list and highlight the things that I had accomplished! Kind of corny, I agree, but it felt very accomplishing to see my once white list turn yellow, purple, or pink! Back then, it was the small things. And well, I am not so sure if much has changed!

With a new month upon us, I figured it would be nice to develop a June To-Do List. I have found that sharing assists with accountability, so I am more likely to check these things off the list!

June 2014

Follow my weekly marathon plan: I mentioned in my previous post that I am planning to run the 2014 Parkersburg News Half Marathon in the middle of August. I developed my own, advanced half marathon training program, which can be found here.
Complete our engagement session album from PhotoBin: I, at times, can procrastinate like the worst of them. Making an engagement session photo album would follow under this category as well as....
Chose photos for our Wedding Album: My lovely photographers, BellowBlue Photography, (they are awesome!!!) provided all of the proofs to our wedding. It was my grand idea to arrange and make my own Wedding Photo Album. Well, almost two years later this lady has come to the conclusion that there are just some things that you must leave up to the professionals. I now just need to chose about 100 photos from the thousands taken to provide to Jon and Joan, simple right?!?!

Follow the eating philosophy learned through Renegade's 7 Week Challenge: I would not say that my "diet" has gone to complete shit, but it is getting close. This whole moving process can put a havoc on meal planning! I am BEYOND excited to return to my 5 meal eating regime very soon. I do still love my Quest Bars, especially Cookies & Cream, Chocolate Chip Cookie Dough, & White Chocolate Raspberry! If you have never heard of Quest bars, check out my review of all of their flavors, yum!
Unpack from the move: I think this one will be pretty simple! I do want to go through every single box though! While in Toledo, there were a few boxes that just had random things inside of them. I am hoping to unpack and organize EVERYTHING! 

Workouts in Review - Week 1 Parkersburg News & Sentinel Half Marathon Training

May 25 - 31

SUNDAY

 6 Miles

MONDAY

Renegade Strength 

TUESDAY

3 Miles + Renegade Metabolic

WEDNESDAY

3 Miles

THURSDAY

7 Miles

FRIDAY

35 min tempo

SATURDAY

Killer WOD with Coach Kemp, below!

This is a great partner workout! One person does the workout, above, while the other runs or sprints on a treadmill. We did each exercise/run for 1 minute. The person on the treadmill was able to monitor the time while the other person did the exercise! 

What a fun, intense workout we had! Coach Kemp was hilarious! He is a little out of shape, hehe and is currently layed out on the hotel bed. 

Hope you try it out, and let me know your thoughts! 

Michelyn

Question of the Day: Do you and your partner workout together?