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where you two getting these foam rollers at?Comment
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I got mine at Dick's Sporting Goods......go ahead, insert joke here....LOL....you could actually get one cheaper on-line of course.Comment
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Shit is the bomb....similar to a deep tissue massage, feels good, yet painful....and you control the pain.Comment
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I got mine http://optp.com/index.cfm/pageid/243
...it is more like a deep tissue massage....
Not so much stretching*Christina*
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2 min jump rope warmup
DB Floor Press
1 x 5 @ 30's warmup
1 x 5 @ 45's
1 x 5 @ 50's
1 x 5 @ 55's
1 x 5 @ 60's
1 x 4 @ 60's GRRRRR missed rep 5
DB Bulgarian Split Squats
4 x 8 ea @ 30's
V-ups 3 x 15
DB Incline
1 x 8 @ 45's
2 x 10 @ 40's
SL Squat- Shoot the duck
2 x 6 ea
Weighted Crunches
3 x 12 @ 45 lbs
heavy chest work was good...didnt go heavy on legs at all, my back has been botherin me so i'm trying to be smart about it. meh.*Christina*Comment
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Spin w/ first group of swimmers
3 min warmup
2 min run
3 min med-hvy climb
1 min power surge on hill
1 min flat
2 min run
3 min med-hvy climb
1 min power surge on hill
1 min flat
1 min run
1:30 min med-hvy climb
:30 power surge on hill
2 min flat
50 jumps
cooldown
second group
25 min easy spin
Lift
Pullups
3 x 8
couple w/
Tucks 3 x 15
DB SA Row
1 x 8 @ 60's
1 x 8 @ 65's
1 x 8 @ 70's
coupled w/
Core Presses
2 x 10 ea @ 15
Reverse Hypers
3 x 10 @ 180
Cable Standing Abs
3 x 10 @ 100
Cable Straight arm pulldown
1 x 10 @ 100
1 x 12 @ 90*Christina*Comment
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Taught Spin
4 min warmup
2 min run
3 min hill
1 min power surge on the hill
1 min flat
1 min sprint
1 min run
x 6
2 min run
3 min hill
1 min power surge on the hill
1 min flat
1 min sprint
1 min run
x 6
2 min run
3 min hill
1 min power surge on the hill
1 min flat
75 jumps
cooldown
WOOT that was a whoop your butt workout!*Christina*Comment
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Stepmill
20 min
Fat Burner
Level 10- great sweat- felt good
stepped my rear on the scale for the first time since my show...143 ick. I dont feel nearly as bloated as I have been feeling, I guess my body is just still adjusting. Before I started my prep I was between 137-140, so I suppose i'm not that far off.*Christina*Comment
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Haven't updated in a while, things have been crazy busy at work trying to get all my summer programming done for my kids. So hopefully things will be a bit slower now
My lifting hasnt been so good, my neck has been giving me issues since last sunday. I got a massage today and I think im gonna see the chiro monday and hopefully that will fix everything, cuz I need to lift!
4/15
Spin 50 min with my kids, it would take too much thinking for me to remember what we did
4/16
off
4/17
Warmup
Hang Clean
4 x 3 @ 132
Power Squat
3 x 8 @ 150 + machine
Chinups
1 x 8
1 x 7
1 x 6
DB Neutral grip Shoulder press
3 x 8 @ 27.5
Glute Ham Raise
3 x 10
Rope Pushdowns
1 x 12 @ 70
2 x 12 @ 60
25 min spin
10 x 30 sec sprint/ 30 sec recovery
8 min hill
7 min running
didnt do the 2nd 25 min, I had another girl in that group so there were no bikes, but I lifted today so that makes me feel better!
Friday
20 min walk on treadmill
3. 8 @ 5.0 mph
Saturday quick lift before spin
Hammer Wide Chest
3 x 8 @ 70 lbs each side
Hammer Low Row
3 x 8 @ 60 ea side
DB Lateral Raise
2 x 10 @ 15's
Single arm reverse tricep ext
2 x 10 ea @ 40 lbs
Spin
20 min hills
20 min intervals
20 min flats
Monday
20 min Stepmill
Fatburner Level 10
Tuesday
30 min spin w/ my swimmers
Power Squat
3 x 8 @ 150
Single Leg Squat
2 x 8 ea
DB Walking Lunges
3 x 20 yds @ 25's
DB RDL
3 x 10 @ 50's
Thursday 4/ 24
10 min run @ 6-6.5
10 x 10 sec sprint @ 11.0 mph and 10% grade
5 min walk cooldown @ 3.0 mph
5 min on the stepper while I was talking to my athletes...
Friday 4/25
20 min stepmill
Fatburner level 10
10 min walk treadmill
4.0 mph/ 5.0 % grade
Abs
my traps are DEATH, ugh I jumped off of something yesterday when we were on a walk and my neck went back to the crazy pain I had tuesday/wednesday. Not being able to flex all the way down or look all the way to either side. UGH Slept ok, but woke up with it still hurting dangit
Went to teach spin which I was really excited about todays class....
then i get there and they have put new locks on the stereo and the number is no where to be found...I try to call my boss....no answer...gosh darnit
Finally find it in the aerobics book at the front desk GRRRRR so I get it opened...put my cd in, now it's time for class to start.
Get the music on get everyone going, I still have to get my mic on...well guess what THE FREAKING MIC DOESNT WORK, are you for real??? Try a different battery, nope not the battery the light comes on on the mic pack with both of my batteries. but, the light on the stereo wont come on. AWESOME, no MIC!
So now im leading them through stretches, while yelling and trying to put my spin shoes on because i've been dealing with all of this bull honky since I got there JEEZ.
Then I realize that I didnt fill my water bottles like I usually do after I get everything set up, so now I have 10 oz of water in my bottle for a 60 min spin where 38 min is CLIMBING! ARGH
Class goes well, I dont talk much because I have to turn the music down when I talk so people can hear me. My neck hurts like a son of a gun and I cant turn to look to either side of the spin room without pain.
4 min warmup
13 min hill climb
5 min flat
12:30 hill climb
4 min flat
12 min hill climb
4 min flat
6 min cooldown and stretch
just got a deep tissue massage and the neck is feeling a bit better, but still not great*Christina*Comment
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