Weekly Workouts June 15-21, Bees, Bags and a Giveaway!

Another good week in the books! The #TampaTrio and I were very busy. Ronin attended a week of CrossFit camp at CrossFit En Fuego, he was featured on the CrossFit Kids Facebook page because I shared a photo when he got his first band assisted pull-up,

 
It was a good week for him. And for me.
 
Sunday-HAPPY FATHER'S DAY!!! James decided he wanted to spend the day swimming in some cool water, so we headed up to Crystal River for a swim in the springs!

The kids and I had been here before, but this was James (and Matthew's) first time. They loved it. In fact, Matthew was a HUGE hit. All the kids in the water formed a huge line to get the chance to play fetch with Matty. We came home and James smoked some salmon. It was SO GOOD!!

Steps: 15,516

 
Monday-CrossFit. Ronin got to double dip on CrossFit this week. Every morning he went with me and did his CrossFit kids class, and then returned at Noon for his 3 1/2 hours of CrossFit camp. My workout on Monday included:
Backsquats: 6-8X2 @ 93% of 1 rep max. I did 3 sets at 95 pounds, and 3 sets at 100 pounds.
Our WOD was a 200m row, 30 thrusters, 300m row, 20 thrusters, 500m row, 10 thrusters. It was a good WOD. And then we hustled home, Ronin ate lunch, and then he went back to CEF, and I came home and mowed the lawn! Bonus workout! I also used my new APERA bag for the first time! I loved this bag!! I have the Performance Duffel Bag and it was awesome!!
Check out how pretty the bag is on the shelf!

You have to admit it, the bag looks nice!! And it hold a lot of my necessary CrossFit gear!

In this bag I have 2 Harbinger weight belts, 1 chalk ball,and a set of wrist straps and there is a TON of room left! There is even separate pockets for SHOES! I have my lifting shoes on order, so I'll have to come back and report how the bag keeps the stinky shoe smell away from everything else!
 
Apera Bags wants to give one of YOU a Sprint Pack. It's perfect for packing a few items for a trip to the gym, to the park, or wherever you go. Inside, there's a panel that divides the main compartment and keeps things organized in two separate areas. There's also a large zippered pocket on the front of the bag that gives you even more storage.

A large opening allows you to pack your stuff quickly, then cinched closed easily via the two shoulder straps. Two vented areas on each side of the lightweight bag allows interior contents to breathe. There's even a loop at the top of the bag so it can hang in your locker or wherever you need it to be.
 
One of the things that drew me to Apera Bags is that they DONATE one bag to a Special Olympics Athlete for every 3 bags that they sell. Having a special needs son, this means a lot to me.
 
If you don't win a bag from me, they are having a heck of a sale this month! Until July 31st, ALL bags are 20% OFF!  Also, any style of Blue bag, including the Performance Duffel, AND all of our Duffel Packs are 40% OFF.  It's a steal!!
 
And you can also get a second chance to win the Sprint Pack directly from Apera. All you have to do is sign up for their newsletter! So you have 2 chances to win!

Calories: 731+487=1218

Steps: 23,729

 
Tuesday-CrossFit Today we did a Hero WOD "Bradley." I hate that I have to modify hero WOD's but I'm injured so I do what I have to do.
My modified WOD was:
40 second airdyne sprint
10 ring rows
40 second airdyne sprint
10 burpees
10 rounds for time.
By the 6th round the burpees were making me VERY dizzy, and I thought I might pass out, so I further modified the WOD and did slam balls instead of burpees. I finished the WOD in 29:01 which was a very good time.
 
Calories: 651
Steps: 14,511
 
Wednesday-CrossFit I was really hoping for an active recovery WOD and I got my wish! 
We did single arm dumbbell press 6-8 reps per arm
250m HARD row (I did level 10)
banded tricep extensions 10-15 reps
30 second v-sit (modified from a hollow arch roll...rolling makes me dizzy)
 
It was a nice recovery!
 
Calories: 343
Steps: 16,512
 
Thursday-CrossFit I knew today would be front squat day. Our programming was for 6-8X3 @86%. So I did 95#. And then our WOD was a butt kicked. Again I had to modify. It was an 8 minute AMRAP of 5 double unders, 5 second L sit, 10 double unders, 5 second L sit, and each round you increased the double unders by 5. But I don't jump. Our head coach has had me modifying all jumping with slam balls, so that's what I did. O.M.G. I ended up doing a total of 120 slam balls using the 20# ball.
 
And then later that afternoon I went to see the ortho for my foot. When I keep saying "I'm injured" it's because of this foot and I have had enough. One of the ladies I WOD with got me in to her practice with a special VIP code. Turns out I have a case of severe acute Plantar Fasciitis. I'm wearing a night splint and a PF sleeve from Feetures. I'm also rolling it out on a frozen water bottle. It might heal in a few weeks, a few months, or never. But at least I have an answer.
 
Calories: 434
Steps: 17,326
 
Friday-CrossFit It's always make-up day on Friday, but since I didn't miss a day, I made up my own WOD. I called it "Jen 33" it was 33 reps of each of these movements:
33 deadlifts 85#
33 box steps
33 KB Swings 26#
33 hanging knee raises
33 situps
33 ring rows
33 thrusters 35#
33 wall balls 8#
33 slam balls
 
I didn't write down my finish time because my adorable son kept coming over and telling me he was thirsty. Dude, just get a drink already!
 
I also had some issues with my Polar synching up with my transmitter and it dropped my HR quite a few times. As bad as this workout was, I didn't actually die 8 or so times during it. 
 

It makes me wonder though how many other times during the week I lost my HR signal. Oh well. It's technology, it's not perfect, but I LOVE it when it works properly!

Calories: 472 (though I imagine it to be much closer to 600)

Steps: 17,373

Saturday-REST DAY!! A true REST DAY!! Ahhhh....so nice. The kids and I attended a special event at Whole Foods where we learned all about bees, and other than that...I rested. I iced my foot, I chilled out. I took the kids to the pool. L.A.Z.Y. and it felt good.

Steps: 11,586

 

My weekly totals were overall pretty good.

And I'm still on target to make 500,000 steps in June!! Smile

Okay...so what do you have to do to win the Apera bag?? Leave me a comment telling me what you'd use it for. That's it :)

How was your week?

Weekly Workouts May 18-May 24-Plus a review and giveaway!

It was a very busy week! I loved it. I am having some issues with my Loop synching up with my H7, so my calorie burn is way off. I *think* steps are tracked correctly, though. It's a battery issue, and I have issues with changing out the batteries. I can never get the back off. My Polar Peeps say a 2 Euro coin works perfect, so I'm on the hunt to track one down! Don't forget this is the last week to join the #20X31 challenge hosted by my friend Jen over at JVKom Chronicles!

Sunday-Blueberry picking!! It's a family tradition! This year we picked 10 pounds, and they lasted just a hair over 24 hours.

Steps: 13,344

Monday-CrossFit. Nice workout!! But I can't remember what we did other than back squats! But I burned a lot of calories!

Calories: 806

Steps: 15,810

 

Tuesday-CrossFit. We did a WOD called "Blackjack" 21 rounds each consisting of 21 reps with a combo of pushups and situps. It was a lot tougher than I thought it was going to be!

I came home from working out and took Matthew for a nice 2 mile walk. I also thought it would be a good idea to clean and scrub out my shower, but after 210 pushups, my arms started SCREAMING at me. But I finished!

I also wore my Fit Knix boy short athletic panties today. I L.O.V.E. them. They sent me a traditional pair to review a few months ago and I loved those too! I do like the fit of the boy short better than the traditional underwear, but I'm sure that's just user preference.

Calories: 948

Steps: 18,950

Wednesday-CrossFit. Wednesday is typically our strength day, and today was no different. We worked on strict pullups and I'm happy to say that I was able to go down one band width! My arms were BURNING after the WOD, but I felt strong! I wasn't able to get in a post-wod walk because I promised Ella I would meet her at the library for a school field trip, and this mama always tries to keep her promises, so that's exactly what I did!

Calories: 456

Steps: 12,111

Thursday-Indoor cycling. Thursday is typically my rest day, but I decided I needed some cardio in my life, so I joined my friend Hope for her 9:30am cycle class and she totally kicked my butt. After the second track when my heartrate was at 98% and Hope said "okay friends, warmup is now down" I knew I was in big trouble. But I made it. And I felt STRONG! I know I had more gear on the bike than I have ever had in the past, so that's a positive thing! My heartrate did recover quickly, it just got really high! I LOVE to cycle, but it bums me out that my Loop doesn't track "steps" through cycling or rowing.

Calories: 797

Steps: 10,324

Friday-CrossFit and 5K. In the morning I did Murph!! I modified the 1 mile run into a 2000m row, so my workout consisted of:

2000m row

100 pullups

200 pushups

300 squats

2000m row

I finished in 58:04 which is an improvement over last year when I scaled the run. I think I did maybe 600m or 800m for the run.

Later that evening the Tampa Trio and I joined CrossFit En Fuego for a 5K fun run! Ronin was so mad at me because I wanted him to hang out and walk with me and the girls, but he wanted to run. Thankfully some of my friends offered to run with Ronin. I knew he was in good hands, so the girls and I enjoyed our racewalk, and Ronin enjoyed his run.

Calories: Murph:1020+ 5K: 399= 1419

Steps: 19,420

Saturday- Color Me Rad 5K The kids and I headed out for a colorful fun run!

Calories: 373

Steps: 17,456

Weekly totals:

Steps: 107, 415 (wow...that's really low for me!!)

Calories burned through exercise: 4,100

 

Now for the giveaway....

Earlier this week I received a new scale.

Normally, I HATE the use of scales because they can cause someone to either have a horrible day, or a great day. I believe that we are so much more than a number on the scale, and that's part of what I loved about this scale, and why I agreed to review it.

This scale offers more than just weight. It is a multifunction scale which measures your body fat, water, weight, muscle, bone, bmi, and more!

I'll be honest...I haven't yet figured out how to change the settings from metric to imperial, but I'm working on it! I have been too lazy to convert all the kg readings into pounds, but I will soon....

Would you like to receive this scale, valued at over $50?? It's easy. Just enter the rafflecopter giveaway below.

a Rafflecopter giveaway

If you didn't win, you can order your own scale HERE.

Weekly Workouts May 11-May 17

Wow! What a week! And I mean that in a good way! We went out of town for my cousin's wedding on May 10th. We headed down to my hometown of Venice, Florida and the husband and I brought our bikes. We were hoping for the chance to be able to get in a ride on the Legacy Trail on Mother's Day, but honestly I wasn't sure if we were BOTH going to be able to do it. I knew James could do it, but with the #TampaTrio around, who could watch them? I didn't want to ask my mom since it was HER Mother's Day, too (my 3 are a lot of work), but it was my DAD that stepped up and said he'd LOVE to watch them! Surprised Really??? Awesome!! So without further ado, here is my week in workouts, and don't forget to join in on the #20X31 challenge, and link up with my friend Jen over at JVKom Chronicles!

 

Sunday-HAPPY MOTHER'S DAY!!  James and I cycled nearly 20 miles on the Legacy Trail. It was such a nice ride for both of us. We wanted to go further, but we had to get back to Tampa to pick up our dog from the kennel by 6pm, which meant we had to leave Venice no later than 4pm. We probably COULD have done the entire trail, but this was a nice, slow, easy ride for us. We stopped a lot since the trail has so many scenic spots to sit and watch the bay. It was a wonderful ride!! And my dad did GREAT with the kids!

Calories: I did not wear my heart rate monitor.

Steps: 14,859. Just steps. The Loop does not track movement on the bike as steps.

Monday-CrossFit. My knee has been bothering me again. Really badly. So even though I wanted to follow the squat program weight, I couldn't. Well, I could have, but I didn't want to take the chance of further injuring my knee. Fitness isn't about that for me. I also joined the 5pm class so that my kids could do the 5:30pm CrossFit kids class and I wouldn't have to make a double trip to the gym. But I've decided I'd rather make the double trip and be able to do MY workout at MY time.

After squats we did Cindy. I had to modify it because I needed to be closer to my kids since Ronin had an incident and I wanted him to be able to be close to me. So instead of doing pull-ups, I did ring rows which put me on the same side of the gym as the kids.

Cindy-Modified

“Cindy”
Complete a 20 minute AMRAP of:
– 5 ring rows
– 10 Push-ups
– 15 Squats

I made it 13 rounds.

Calories: 349

Steps: 17,987

Tuesday-CrossFit. We did 10-15 minutes of foam rolling, quad smashing and mobility work.

Then we did FOR TIME:

200m shuttle run (I did a one minute sprint on the Air Dyne)

40 double unders (I did med ball slams)

20 KB Swings (35 pounds)

But I didn't pay attention, and I did 5 rounds.

I am having big issues with my knee, so I had to modify the run and the double unders. No jumping or running for me.

And then I mowed my lawn.

Calories: WOD+ lawn=759

Steps: 23,394

Wednesday-CrossFit. We did power clean skill work and then built up to a heavy power clean. I am working REALLY HARD on my form, and FINALLY I got a triple extension caught on video!! I was so proud of that and that made me decide to stick with that weight (65#) for the WOD.

The WOD was a EMOM 12 minute. Even minute: 12 lateral bar burpees (or as many as you could complete in 45 seconds. I always made it to 8 burpees, and ODD minute: 1 power clean, and 1 power clean and jerk.

Then 75 weighted situps. I had to hussle through this WOD because I had ABC News coming out to my house at Noon to tape a segment.

Calories: 737

Steps: 13,183

Thursday: REST DAY!! I decided to take my Polar OWN test to check my fitness level.

I was pretty happy with the results. For my age, that puts me right in the high end of the "average" group. I'm only ONE point away from being in the next level, so that's a new goal!

Steps: 11,778

Friday-CrossFit. It was make-up day.

We did front squats, and again, I backed down the weight from my knee injury. And for the WOD I subbed box step-ups instead of lunges.

The WOD was FOR TIME, 50 box step ups, 40 shoulder to overhead (I did push press) 30 back squats, 20 tricep dips, and a 10 calorie row.

And then I finished it off with a 2 mile shakeout walk.

WOW!! That calorie burn was AWESOME!!

Calories: 1080

Steps: 22,657

Saturday: REST DAY!! We went blueberry picking and spent the afternoon at the pool. It was a GREAT day of rest!! Check out Haley and Ronin actually getting along VERY well at the pool. This picture makes my heart smile Smile

Steps: 12,023

 

Overall, it was a great week. I had some low numbers earlier in the week, but that was by choice since I had some outstanding commitments which didn't allow me to work out as long as I normally do. That's okay. Hopefully I'll be back to normal this week!

 

Total Weekly Steps: 115,872

 

And when I checked my weekly data from my Polar FT60, it was very happy with me :) I even earned a trophy!!

How was your week in workouts?? How did you get active?