Open Fitness Journal: January 15

My body knew that it was Thursday today…

It wasn’t really that sore, but I felt as though I was asleep all day.  Even with copious amounts of coffee I still couldn’t shake off the sleepies today.

I listened, which meant- active rest day for Mimi.

I took to the Assault bike to help me out and busted out a solid 45 minutes.

Active rest today included….

……….

150 calories Airdyne

8 minutes rest to complete: 150 weighted sit ups (30#)

150 calories Airdyne

……….

I know that my body is going to thank me tomorrow for #ThighDayFriday.  Feeling all too excited to be squatting heavy tomorrow and then even more weight next week!

Have you been listening to your body this week?  Training hard only works when balanced with adequate rest and recovery.

Need a little info on recovery?  Check out this awesome article on Whole9life.com…..

http://whole9life.com/2012/05/rest-vs-recovery/

Don’t have time to read the whole thing?

Here’s a few REALLY easy reminders to keep in that beautiful head of yours.

“A commitment to recovery may mean that you take ice baths sometimes.

It means that when all you want is pizza and a beer, you choose a nutritious meal instead.

It means that you put away the computer/TV/smartphone/video game and go the heck to sleep.

It means that you spend some intimate time with your foam roller, lacrosse ball, stick, ice pack, or other self-care tool/torture device.”

be true. be you. be strong.

xo-

mimi

Open Fitness Journal: January 8

Ha Ha Ha…. so….

this is what all of us Vermonters woke up to this morning….

I told myself, get out of bed, go get sweaty, and make yourself smile, realizing that it isn’t very often I get to experience below zero temperatures.

What’s the point of complaining about them and why are they such a bad thing?

They’re actually kind of fun because every time I go outside I get to dress like this…

“I can’t put my arms down!!!!!”

Isn’t this fun?  I mean, no other time in the course of the year do I get to wear a bazillion layers and be a walking monster of coziness.

The best way to counteract the cold is to sweat like crazy, don’t you think? GET UP AND GET MOVING and before you know it, Friday will be smacking on that cute butt.

Warm Up

1 mile Airdyne

Dynamic Stretch

3 x 1 minute hand stand hold

2 minute squat hold

Back Squat

15 minutes building to max reps at 150#

Front Squat

5 x 85#

5 x 95#

5 x 105#

5 x 2 @ 85% of 1RM

Clean Pulls from Blocks (above the knee)

Sets of three building to 115% of 1 RM squat clean

Skill Work

Pull Up Technique (Butterfly & Chest to Bar)

Hand Stand Walks

WOD

AMRAP 6

1 squat snatch (70#)

1 Rope Climb

10 Thrusters (70#)

10 DU

Rounds: 3

Open Fitness Journal: January 4

Weekends are for warriors and that is just what you are.

Keep being strong, wonderful, humans.

xo-

Warm Up

1 mile airdyne

5 x :30 sec hand stand hold with :15 sec rest between sets

dynamic stretching

2 minute weighted squat hold (35#)

Back Squat Cycle

15 minutes building to max reps at 145#

followed by

5 x 1 at 145#

Bench Press

1 RM test day

10# PR (what’s up Christmas gains?)

Skill Work

Pull Ups (Butterfly & Chest to Bar)

Max height box jump

Weighted GHD sit ups (10 x 10 @ 15#)

Hand Stand Walks

#ThankfulThursday

Today I am thankful for the sunrise that I had the privilege to watch over Bryce Canyon in September.

Today I am thankful for my bruised legs and callused.  They remind me that I am strong and inspire me to keep going. 

Today I am thankful for the Fall that I have spent in Portland, OR.

Today I am thankful for the Fall in Vermont that I am so lucky to come home to on Tuesday morning. 

Today I am thankful for my new friend the AirFit… okay I’m really reaching on this one but even when he pushes me close to tears I can’t help but love him for helping me to be #StrongerThanYesterday.