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Post Election Day Workout

November 7, 2012

Even if I don’t post every day, I am probably still doing some type of early morning workout…even after staying up until 1:30 a.m. the day following election day.

Today I found my arms were not quite so sore from doing pull-ups last week (yes, it took about 4 days for most of the pain to subside) so I added some more into my WOD.  In the meantime, I’ve been pushing it hard on the elliptical and working on the core on my inversion table.

And yesterday I attempting “jumping the rope.”  Klutz!  But I did eek out about 40 or 50 while stumbling all over myself.

This morning was a “Russell” circuit.  3 reps.

  • 2 minutes on the incline trainer – 4mph @ 18 degrees incline
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  • 20 squatting presses with additional weight on the pilates machine
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  • 15 perfect pushups
  • 15 upside down sit-ups on the inversion table
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  • 7 jumping pull-ups
  • 20 lunges with 16lbs of weight
  • 20 “throwing the 10lb medicine ball” leg lifts
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Learning the Lingo

November 1, 2012

AMRAP – As Many Rounds As Possible

Cindy – Some bitch that created the pull-up, push-up, lunge combination.

So the WOD was:

Door-to-Door Run/Walk for time.  In the time it takes you to run or walk you will do As Many Rounds As Possible of “Cindy” or “AMRAP of Cindy” to put it in the correct lingo. “Cindy is:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

Then Run/Walk Door-to-Door (not sure what this means, but I modified it to mean “get on the incline trainer and work you butt off for two minutes”).

I have a sister named Cindy.  She’s quite nice, actually, so I’m pretty sure these weren’t named after her.

I also had an aerobics instructor named Cindy.  She was nice too, but we called her “Sarge” because she would certainly make you do something like this.

I turned it into a “Russell.” See below.

Being new to this, I had to modify a bit.  I did finally find the pull-up bar in the attic prior to starting.  It was tucked away in a far corner behind all the stacks of boxes (I hope we never have to move).  It is actually my daughter’s, the gymnast.  I haven’t done a pull-up since…well, I don’t know when.  Pulling up 210 lbs. is a challenge.  I had to “jump” up into the pull-up, but I did them!


Push-ups were done using the perfect push-up. 

Did I tell you I made another medicine ball last night?  This one was made with a mini basketball and turned out to be 10 pounds.  Perfect!  Didn’t use it today, though.


Lunges followed…being careful to stay on the mat and keep the carpeted floor around me dry.

I modified a little and turned these in to a “Russell.”  After the lunges I completed 2 minutes of 30 degree incline walking at 2.5 mph.


Following the two minutes, I got on the inversion table and did 10 upside-down sit-ups…and then hung for a little while to stretch the back joints out.


As they say in the hair washing industry:  Wash, rinse, repeat.  I kept this up for one episode of DVR’d Vampire Diaries, or about 45 minutes.  I think I got about 7 rounds in.  Enough for today.

Day 3…and I’m Sore!

October 31, 2012

It is now Wednesday, day 3 of my “new” work out regimen.  All I can say is my body is sore…in a good way.  I’m really feeling it in my pectoral muscles and my glutes.  

Here’s Joyce’s workout of the day from Tuesday.  I had to modify it quite a bit because

A.  I’m just starting
B.  I don’t have all my equipment yet

I basically did a lot of box jumps (or at least what I think are box jumps), kettle ball swings (with my normal weights), knees to elbows and some upside down sit-ups on the inversion table.  Of course, I didn’t forget some perfect push-ups as well.

Tuesday night I made a medicine ball.  I used a $6 rubber basketball (Wal-mart), some play sand and a couple of tire plugs.  Filled it up with a small funnel (already had from Harbor Freight) and plugged the two holes I made (one to let air escape) with tire plugs. 


I used it this morning, Wednesday, for slamming (on the grass outside) and wall throws (coming down to a sitting position after catching the ball).  Okay…10 or 15 of each were all I could stand for the first time.  Perhaps I made the ball too heavy?

This weekend I’ll see if I can get a chin-up bar in place.