May 29, 2022

Daily score: 6 (tired)

Workout:

Winging, 1:15, 250 cals, average HR 115

It was howling wind this day and so fun!  I’m making progress every time I go.  It’s a great workout too,  super sore upper back and some core the next day.  

May 28, 2022

Daily score: 7

Workout:

#5
Gymnastic bodies:
- Front lever (10s vertical negatives 5x5)

2,2,2,2,2

+
A. Rear foot elevated DB split squat; 6-8x3/side; rest 90 sec

20x7x3

B1. Bench press; 6-8x3; rest 90 sec

95x8

100x6

100x8

B2. Supinated grip weighted eccentric only pull ups @51A1; 4-6x3; rest 90 sec

20x6

26x4

26x4

C. Push press; 6-8x3; rest 2 min

85x8

90x8

95x8

D. DB death march; 20 steps x3; rest 2 min
https://www.youtube.com/watch?v=NMIx-S_8VEY
* heavier load than last time on all movements

25’s x20 x3

Well rounded sore the next day and the wind is blowing so we’re gonna head out to wing foil again.  Loving these workouts and how balanced they feel.  Really focused on integrity on the front lever.  Gonna go super slow and be sure I’m not straining my back at all.  Everything else went great.  Love the death March, definite ham/glute soreness next day.  Thanks! 

May 27, 2022

 Daily score: 8

Workout:

Wind wing foiling, 2 hours, 300 cals

Feeling like I’m making progress.  Was able to stay upwind today.  Upper body sore the next day but not as bad as last time.  Will do a gym workout today :).  Oh, and our trap bar is here, Marc has been using it a lot and loves it.  Thanks!

May 25, 2022

Daily score: 8

Workout:

Mountain biking

2.5 hours

900 cals

Avg HR 138

So good to get out on the bike.  I felt so strong and even breathing wise I felt good.  Technically I did some of my best riding too.  I think riding horses has made me a much more confident mountain biker.  It’s just less intimidating…so much closer to the ground.  I also think my perception of ‘work’ while doing exercise (or anything) has changed.  We ‘work’ on the farm now everyday…so our baseline effort is higher.  We’ll see if this feeling holds up.  But it was a great ride and good to feel confident and strong.  Thanks!

May 23, 2022

 Daily score: 8

Workout:

Winging (like windsurfing but holding the sail)

2.5 hours

450 cals, avg HR 115

This is a new thing we are getting into.  It’s so fun and also hilarious because I’m such a beginner and I struggle a ton.  By the end of the session I could barely hang onto the wing.  Super sore torso/upper back the next day.  Love it though!  Put it on your to-do list.

May 22, 2022

Daily score: 7

Workout:

#4
Gymnastic bodies:
- Handstand (FS straddle)

2-1-4-1-2

+
A1. Sandbag carry; 50 feet x4; rest 1 min

100x50x4

A2. Two arm OH DB carries; 50 feet x4; rest 1 min

35x50x3

40x50x1

B1. Heavy farmers carry; 100 feet unbroken x4; rest 1 min

Handles plus 140 x2

Plus 160 x2

B2. Sandbag bear hug walking lunges; 20 alt'ing steps x4; rest 1 min

70 x20 x4

C. Barbell hip thrusts; build to a 3 rep max

215

Felt so good to get a solid workout in.  Felt strong.  Been so many days I forget any details other than I really enjoyed it!  Thanks!

May 19, 2022

Daily score: 8

Workout:

#3
Gymnastic bodies:
- Manna

:19, :18, :15, :13, :13

(L-sit)

+
A1. Heels elevated goblet squat @5050; 6-8x3; rest 90 sec

20x8

26x8x2

A2. Single leg hip thrusts; 12-15x3/side; rest 90 sec

20x15/side x3

+
15 min amrap:
10 push ups
10 ring rows
10 air squats
10 Goblet hold good mornings @35#

7 rounds plus 10+10+10+5

Finally getting back to life as we know it.  Bella had her baby around 5a on Monday and we were hard at working to get her to nurse until halfway through Tuesday.  Finally they are doing well and we can sleep and get back to life.  Such an amazing experience.  Felt so good to get back in the gym.  Back is still tight but moving fine.  The goblet good mornings were a new feeling and definitely a good teacher for bracing the low back well.  Thanks!

May 15, 2022

Daily score: 6 (lots of sleep loss from watching the Bella cam)

Workout:

#1
Ski erg 10 min easy

98 cals

+
EMOM 21 min
1- Ski erg sprint 20 seconds @100% speed
2- bike @moderate continuous pace 1 min
3- bike @easy pace 1 min

6 cals every ski sprint 

152 cals bike

+
Ski erg 10 min easy

99 cals

Perfect combo.  Harder than it looks.  Love going hard on the ski erg.  Great way to get out stress.  Thanks!

May 14, 2022

Daily score: 6 (just tired from poor sleep, quads a bit sore)

Workout:

#2
Gymnastic bodies:
- Front lever

I did HS instead: 1.5, 1,1,3,2.5

+
A. Rear foot elevated DB split squat; 6-8x3/side; rest 90 sec

15’s x8/side x3

B1. Bench press; 6-8x3; rest 90 sec

85x8

90x8

95x6

B2. Supinated grip weighted eccentric only pull ups @51A1; 4-6x3; rest 90 sec

10x6

15x6

20x5

C. Push press; 6-8x3; rest 2 min

75x8

80x8

85x8

D. DB death march; 20 steps x3; rest 2 min
https://www.youtube.com/watch?v=NMIx-S_8VEY

15’s, 20’s, 20’s

Well rounded sore the next day.  Bella’s values and look all changed toward less likely to deliver so we got a whole night of sleep!  Feel amazing next day.  A bit of well rounded soreness.  I did HS instead of FL just because I was anxious that might irritate my back again.  Just gonna give it another week.  HS felt good. Was fun to push press again.  And I love the feeling of the death March, just feels good for me.  Thanks!

May 13, 2022

Daily score: 6 (low on sleep)

Workout:

#2
30 min amrap:
10 burpees
Row 500m
10 toes to bar
bike 20 cals
10 box jumps 20" (step down)
ski erg 500m

3 rounds plus 2 burpees

Writing this the next day which makes 4 nights of splitting shifts watching the horse cameras.  Everything/one says she should deliver soon.  Exhausted.  The luxury of sleeping an entire night is getting to be an obsession.  Anyhow, I chose this workout yesterday morning because I felt getting my HR up would feel good and wake me up, and it did.  Felt great.  Legs a bit sore today.  Not sure if I’ll have any energy to workout or not.  Going with the flow and just trying to keep the lights on at this point.  Thanks!

May 12, 2022

Daily score: 7 (so tired from watching Bella all night waiting for her to deliver, which she has not)

Workout:

Strength
#1
Gymnastic bodies:
- Handstand

1.5, 1, 2.5, 2.5, 2.5

+
A1. Sandbag carry; 50 feet x3; rest 1 min

100# x50 x3

A2. Two arm OH DB carries; 50 feet x3; rest 1 min

35#/hand x50 x3

B1. Heavy farmers carry; 100 feet unbroken x3; rest 1 min

Handles plus 140# x100 x3

B2. Sandbag bear hug walking lunges; 20 alt'ing steps x3; rest 1 min

70# x20 x3

C. Barbell hip thrusts; build to a 5 rep max

195 

I cannot be more grateful to be back moving!  Woohoo!  Writing this the next day and feeling great.  Telling my body a bunch of ‘thank you’s’ too.  It’s been a stressful few days.  Everyone who is a resource to us regarding this horse breeding has been telling us she’ll deliver eminently and nothing has happened.  I’ve had to call off work and watch the cameras on her at night.  Still nothing.  So it was really good to be able to workout and feel like I did something.  Kicking to a HS was a little scary but also confidence building.  Surprised how heavy 35’s felt in the OH carry, I feel like I used to do 50’s no problem.  Mostly, I felt it in the stability of the right shoulder.  Fun moving the sand bags.  I’m gonna weight them later today and maybe get another size for more options.  Farmer carry made me feel strong and not ‘broken’!  Yay!  All good.  Thanks!

May 2, 2022

Daily score: 5 (back not great)

Workout:

#7
Gymnastic bodies:
- Handstand (5r FS straddle)

1-1-3-1-1

- Front lever (5r x5 vert negatives)

Done

- Manna (:30 L-sit x5)

:18,:17,:15,:15,:12

+
A. Snatch grip behind the neck strict press; 10-12x4; rest 90 sec

50x12

50x12

50x12

50x10

B1. Ring push ups; 20 reps x3; rest 1 min

12/8

12/8

8/6/6

B2. Tall kneeling DB strict press; 20 reps x3; rest 1 min

15’s ub

15’s ub

15’s 12/8

C1. Laying DB tricep extensions; 24-30x2; rest 1 min

10’s x30

10’s x26

C2. seated DB bicep curls; 25-30x2; rest 1 min

8’s x25

8’s x26

+
ski erg 15 min easy cool down

Bike, 120 cals

I made a few alterations I thought would help my back but was incorrect.  None of this seemed super terrible at the time but pretty messed up low back the next day.  I actually thought this workout went well.  Alas.  Thanks!