Workout : Getting Complicated

Okay, i will be posting less now that school is officially back in session.  The last two weeks my Coach has been back to work, not full time, but more and more, and now this Tuesday marks the beginning of real school for him, students and all...  So our workouts will be less, his workouts at the big gym will be happening more, but hopefully i will still get both workouts and clean food...  My goal is two posts a week - one workout and one fuel idea!

Our last workout i posted on fitocracy, and i honestly don't even know how to begin to title it.  But i will try to describe it.

First of all, squats (i just used the bar, which weighs 45 lbs).  Coach T is trying to get me to squat LOW - and lighter weight makes this easier for now, for me to learn the proper mechanics.

I did 20 low bar squats.

THEN,

barbell presses - i started with two barbells each weighing 15 lbs, but Coach moved me up to 20 lbs each.  I guess i am getting stronger.

I did "as many reps as i could" per set - four sets.

THEN,

a ladder - this time, ring pull ups and then to the mat for pushups - i did ten of each, then nine of each, then eight, 76,5,4,3,2 and finally a set of one and one.

I am really liking Fitocracy.com for the intangible encouragement.  I know it's basically like a robot telling you you're awesome (okay, it *is* a robot telling you you're awesome...) but somehow the random allotment of "points" that might push you to the next "level" seem to be a motivating factor for me...

And now, to get back to my workout!

Workout : Buns o' Steel

Coach T asked me what exercises i wanted to do.  As if i know!  That's why he's the coach.

But i told him i wanted buns of steel :) and he promises i will feel this workout tomorrow every time i sit down!

21-15-9

This means, three sets - the first will have 21 reps of each exercises
The second will have 15 of each exercise.  And the last set will have nine reps of each  exercise.

Coach T's exercises were:

~Ring pullups (video)

~hanging knees to elbows (KTE) (video)

~handstand pushups (video)

My exercises were:

~low bar squats (video)

~jumps (video)

~pushups (video)

Here's a website with info on ladies squatting that might encourage/help, too! (****warning**** bad language)

http://www.stumptuous.com/

Workout : Inspiration!

While we are still working out in our home gym, while the Olympics are on, we're finding inspiration watching people doing some of the same lifts we are doing.

Instead of only lifting the bar, these women can really lift! (And of course, the men are pretty good, too!)

Coach T recommends vegging out and watching - he thinks that by watching superior form and technique, we internalize better ways of lifting, and hopefully we can incorporate some of what we *see* into what we *do*.

Baby Octavia approves, as well!

Workout : Angie

This is an easy one!  Get going!  The only equipment you'll need is something to pull up on :) _ the rest is all you.  Break it into as many little sets as you need to, and add them up to one hundred of each exercise!

I'm splinting while i do the crunches- if you have a little pooch from having a baby - you may have diastasis recti- and shouldn't do traditional sit ups.

Instead, you need to splint (hold the sides of the muscle together) while doing a very very simple crunch (just lift head, not shoulders!)

(This website has great information with videos! including how to see if you have a diastasis.  Many pregnant women do get this, and it's fixable! )

And Teresa Tapp's "Putting Organs in Place" (she has generously put this in her "try Before You Buy" section of her website!)  maneuver works really well, not only before any ab work, but at random times during the day.  It works by just kind  of adjusting the organs that want to take advantage of a weak postpartum rectus abdominus muscle!

Workout : Coach T's Crossfit WOD

This workout has no real name, since Coach T made it up.  But, it got me 600 points on Fitocracy :) so it must be good! (my username is mamazee - if you wanna join me there, I'd love to hear from other moms or paleo friends :)...)

This is what we did:

Three rounds: as fast as you can!

Row 1000m 

(we have a C2 rower - but a rower is a great thing to have - it really is a whole body exercise!)

50 pushups

50 crunches 

(i did the Tupler variation, where you splint the diastasis recti)

Coach T and I took turns on the rower, and our little minions held baby O's hands and cooed at her so she would be happy...