Say Hello To Good Times Trade Up For The Fast Ride

WOD: NROLFW S:2, W:A4

• Running (treadmill):
  • 0:07:00 || 0.5 mi (+21 pts)
  • 0:15:00 || 1 mi (+45 pts)
  • .5 mile warm up and then 1.0 mile cool down.
• Push Press:
  • 40 lb x 10 reps (+40 pts)
  • 40 lb x 10 reps (+40 pts)
  • 40 lb x 5 reps (+34 pts)
  • Combined with front squat
• Front Barbell Squat:
  • 40 lb x 10 reps (+53 pts)
  • 40 lb x 10 reps (+53 pts)
  • 40 lb x 7 reps (+50 pts)
  • Combined with push press.
• Kneeling Push-Up:
  • 10 reps (+6 pts)
  • 10 reps (+6 pts)
• Dumbbell Lunges:
  • 25 lb x 10 reps (+43 pts)
  • 25 lb x 10 reps (+43 pts)
  • Rear foot elevated.
• Bent Over Two-Dumbbell Row:
  • 20 lb x 10 reps (+52 pts)
  • 20 lb x 10 reps (+52 pts)
  • These were one-point two-dumbbell rows.
• Woodchoppers:
  • 40 lb x 10 reps (+26 pts)
  • 40 lb x 10 reps (+26 pts)
• Plank:
  • 60 sec (+27 pts)
  • 60 sec (+27 pts)
• Dumbbell Step Ups:
  • 20 lb x 10 reps (+23 pts)
  • 20 lb x 10 reps (+23 pts)

Total Fitocracy Points: 690

YESTERDAY WOD: NROLFW S:2, W:A2

• Push Press:
  • 30 lb x 10 reps (+37 pts)
  • 40 lb x 10 reps (+40 pts)
  • 30 lb x 10 reps (+37 pts)
  • These were combined with front squads.
• Front Barbell Squat:
  • 30 lb x 10 reps (+49 pts)
  • 40 lb x 10 reps (+53 pts)
  • 30 lb x 10 reps (+49 pts)
  • These were combined with the push presses.
• Dumbbell Step Ups:
  • 20 lb x 10 reps (+23 pts)
  • 20 lb x 10 reps (+23 pts)
• Bent Over Two-Dumbbell Row:
  • 15 lb x 10 reps (+50 pts)
  • 15 lb x 10 reps (+50 pts)
  • These were one point, two dumbbell rows.
• Dumbbell Lunges:
  • 20 lb x 10 reps (+42 pts)
  • 20 lb x 10 reps (+42 pts)
  • Rear foot was elevated.
• Push-Up:
  • 10 reps (+19 pts)
  • 10 reps (+19 pts)
  • Girl pushups.
• Plank:
  • 60 sec (+27 pts)
  • 60 sec (+27 pts)
• Running (treadmill):
  • 0:05:00  || 0.5 mi (+33 pts)
  • 0:05:00  || 0.5 mi (+33 pts)
  • Warm up and cool down.
• Woodchoppers:
  • 40 lb x 10 reps (+26 pts)
  • 40 lb x 10 reps (+26 pts)

Total Fitocracy Points: 705

I ALWAYS FEEL AWKWARD

saying “my ass hurts” the day after I’ve done squats/lunges at the gym.  LOL

WOD: NROLFW S:1, W:B9

I tacked on an extra workout of both A and B for stage 1 of New Rules of Lifting for Women since things slacked a little bit around the holidays.  Tomorrow I get to start stage 2. Yay!

• Running (treadmill):
  • 0:10:00 || 1 mi (+77 pts)
  • 0:10:00 || 1 mi (+77 pts)
  • Warm Up and Cool Down
• Barbell Deadlift:
  • 85 lb x 8 reps (+55 pts)
  • 85 lb x 8 reps (+55 pts)
  • 85 lb x 6 reps (+53 pts)
• Standing Dumbbell Shoulder Press:
  • 12.5 lb x 10 reps (+19 pts)
  • 12.5 lb x 10 reps (+19 pts)
  • 12.5 lb x 10 reps (+19 pts)
• Wide-Grip Lat Pulldown:
  • 70 lb x 10 reps (+24 pts)
  • 80 lb x 10 reps (+27 pts)
  • 80 lb x 10 reps (+27 pts)
• Exercise Ball Crunch:
  • 10 reps (+7 pts)
  • 10 reps (+7 pts)
  • 10 reps (+7 pts)
• Barbell Lunges:
  • 36 lb x 10 reps (+18 pts)
  • 36 lb x 10 reps (+18 pts)
  • 36 lb x 10 reps (+18 pts)

Total Fitocracy Points: 527 :)

WOD: NROLFW S:1, W:B6

I joined a new gym this past week… it is a small, independently owned one and it is FANTASTIC.  Anyways, here is my WOD:

• Barbell Deadlift:
  • 90 lb x 10 reps (+62 pts)
  • 90 lb x 10 reps (+62 pts)
  • 90 lb x 10 reps (+62 pts)
• Standing Dumbbell Shoulder Press:
  • 12.5 lb x 10 reps (+19 pts)
  • 12.5 lb x 10 reps (+19 pts)
  • 12.5 lb x 10 reps (+19 pts)
• Wide-Grip Lat Pulldown:
  • 70 lb x 10 reps (+24 pts)
  • 70 lb x 10 reps (+24 pts)
  • 70 lb x 10 reps (+24 pts)
• Dumbbell Lunges:
  • 25 lb x 10 reps (+15 pts)
• Exercise Ball Crunch:
  • 20 reps (+15 pts)
  • 20 reps (+15 pts)
  • 20 reps (+15 pts)
• Barbell Lunges:
  • 30 lb x 10 reps (+9 pts)
  • 36 lb x 10 reps (+11 pts)
• Running (treadmill):
  • 0:18:00 || 1.5 mi (+99 pts)

Total Fitocracy Points: 494

$1,000,000.00 and WOD: NROLFW S:1, W:B4

That is how I feel right now.  I felt like crap Tuesday and Wednesday, woke up this morning still feeling like crap, stayed home all day today, slept like 16+ hours and then woke up feeling like a million bucks.

I was feeling pretty antsy after my second nap, so I decided to complete my NROLFW S:1, W:B4.  This means I am now half way through stage 1!

• Barbell Deadlift:
  • 80 lb x 12 reps (+58 pts)
  • 80 lb x 12 reps (+58 pts)
• Standing Dumbbell Shoulder Press:
  • 12.5 lb x 12 reps (+20 pts)
  • 12.5 lb x 12 reps (+20 pts)
• Wide-Grip Lat Pulldown:
  • 65 lb x 12 reps (+23 pts)
  • 70 lb x 12 reps (+25 pts)
• Dumbbell Lunges:
  • 25 lb x 12 reps (+16 pts)
  • 25 lb x 12 reps (+16 pts)
• Exercise Ball Crunch:
  • 20 reps (+15 pts)
  • 20 reps (+15 pts)
• Stair Machine:
  • 0:06:22 (+40 pts)
  • Warm-Up

Fitocracy Points: 306

WOD: NROLFW S:1, W:B3

• Rowing (machine):
  • 0:05:00 || 800 m (+50 pts)
• Barbell Deadlift:
  • 60 lb x 12 reps (+43 pts)
  • 70 lb x 12 reps (+50 pts)
• Standing Dumbbell Shoulder Press:
  • 10 lb x 12 reps (+16 pts)
  • 10 lb x 12 reps (+16 pts)
• Wide-Grip Lat Pulldown:
  • 65 lb x 12 reps (+23 pts)
  • 65 lb x 12 reps (+23 pts)
• Dumbbell Lunges:
  • 12.5 lb x 15 reps (+8 pts)
  • 12.5 lb x 15 reps (+8 pts)
• Exercise Ball Crunch:
  • 20 reps (+15 pts)
  • 20 reps (+15 pts)

Total Fitocracy points: 267

WOD

Warm up:

• Row Machine - 800m
• Stairmaster - 5min, 30sec

NROLFW S:1, W:B2

• Deadlift - 50lb x 15, 60lb x 15
• Alternating sets of:
• Standing Dumbbell Shoulderpress - 10lb x 15, 10lb x 15
• Wide Grip Lat Pull Down - 60lb x 15, 60lb x 15
• Alternating sets of:
• Dumbbell Lunges - 12.5lb x 15ea, 12.5lb x 15ea
• Exercise Ball Crunches - BW x 20, BW x 20

Cool Down:

• Dreadmill - 1 mile, 10 minutes

Fitocracy Points: 368!