Elevated Training | Strength Training

Warm up/ Cardio

  • The boyfriend and I went for a hour and a half long walk with our two dogs in the woods of Rock Creek.

Strength

  • 5 rounds of 10 ground to overhead squats with a 10# medicine ball followed by 30 (r/l =1) oblique twists.

March 1st, 2014

Posted: March 2, 2014 in Training
Tags: , ,

Elevated Training | Run 

The boyfriend and I with the 2 dogs went for a run around the neighborhood for about 30+ minutes

Elevated Training | Strength Training

Warm up/ Cardio

  • 15 minute bicycle on the hill program.

Strength / Flexibility

  • I did some yoga type stretching for my back, legs, arms and stomach
  • Team workout of 5 rounds walking lunges with 15# weights in each hand, while the other person did a wall sit.
  • Then we did 3 rounds of ten reps on:
    • The glute machine (weighted donkey kick.
    • The leg curl machine
    • The leg extension machine

Elevated Training | Strength Training

Warm up/ Cardio

  • 20 minute interval training on an elliptical machine.  Sprinting on the intervals. I got my Heart Rate up to 178 bpm.

Strength / Flexibility

  • I did some yoga type stretching for my back, legs, arms and stomach
  • 5 rounds of squats on the 1/2 moon ball with 15# weights in each hand and 30 : (changing per round)  3 way sit ups, 30 sit ups with 13# ball, 30 bicycle kicks
  • 5 rounds of 10 24″ box jumps while the other person did 10 burpees.

Elevated Training | Strength Training

Warm up/ Cardio

  • 20 minute interval training on an elliptical machine.  Sprinting on the intervals. I got my Heart Rate up to 178 bpm.

Strength / Flexibility

  • I did some yoga type stretching for my back, legs, arms and stomach
  • 5 rounds of squats on the 1/2 moon ball with 15# weights in each hand and 10 push ups
  • 30 3 way sit ups, 30 sit ups with 13# ball, 30 bicycle kicks

February 23rd, 2014

Posted: February 26, 2014 in Training
Tags: , , , ,

Recreational Soccer | District Sports

  • 2 ) 35 minutes halves of division 1 recreational Soccer.
  • Co-ed

We played well although we lost again. Haha. The other team just played better and it didn’t hurt we were short a player.

Elevated Training | Strength Training

Warm up/ Cardio

  • 20 minute interval training on an elliptical machine.  Sprinting on the intervals. I got my Heart Rate up to 180 bpm.

Strength / Flexibility

  • I did some yoga type stretching for my back, legs, arms and stomach

WOD / I met up with a good friend for this one.  We made a scaled workout from the Crossfit workout.

  • Round 1
    • 5 shoulder press with 10#
    • 10 pistol squats
    • 15 push ups
  • Round 2
    • 10 shoulder press with 10#
    • 20 pistol squats
    • 30 push ups
  • Round 3
    • 15 shoulder press with 10#
    • 30 pistol squats
    • 45 push ups

We were really sore from all the push ups after this one!

  • Round 4
    • 10  shoulder press with 10#
    • 20 pistol squats
    • 30 push ups
  • Round 1
    • 5 shoulder press with 10#
    • 10 pistol squats
    • 15 push ups

Elevated Training | Strength Training

Warm up/ Cardio

  • 20 minute interval training on an elliptical machine.  Sprinting on the intervals. I got my Heart Rate up to 174 bpm.

Strength / Flexibility

  • I did some yoga type stretching for my back, legs, arms and stomach

WOD / I met up with a good friend and old training partner for this one AGAIN.

  • 7 minute amrap, 5 rows of sub 1:50 rate on row machine then 3 reps of 115# deadlift

I completed 5 rounds.

Elevated Training | Strength Training

Warm up/ Cardio

  • 20 minute interval training on an elliptical machine.  Sprinting on the intervals. I got my Heart Rate up to 180 bpm.

Strength / Flexibility

  • I did some yoga type stretching for my back, legs, arms and stomach

WOD / I met up with a good friend and old training partner for this one again.

  • 3 rounds of 2 min row with active recovery 2 min for reps.
    • R 1:  2 min row :28 calories / 2 min thrusters: 18
    • R 2:  2 min row :27 calories / 2 min power snatch: 17
    • R 3:  2 min row :27 calories / 2 min squat clean: 13
    • All with 45# bar.

Elevated Training | Strength Training

Warm up/ Cardio

  • 20 minute interval training on an elliptical machine.  Sprinting on the intervals. I got my Heart Rate up to 179 bpm.

Strength / Flexibility

  • I did some yoga type stretching for my back, legs, arms and stomach

WOD / I met up with a good friend and old training partner for this one.

  • 3 rounds of 2 min row with active recovery 2 min for reps.
    • R 1:  2 min row :28 calories / 2 min pull up: 15 with blue resistance band
    • R 2:  2 min row :27 calories / 2 min burpees: 32
    • R 3:  2 min row :27 calories / 2 min sit-ups: 62
  • My total score was 191.