WOD: July 31, 2011 (Ending July with a BANG edition)
  • 10K Bike in 11:47
  • 2.5 mile walk/run in 28:48 (Pace = 11:31)
  • 15K Bike in 18:05

Total miles: 18 + 1.4 mile commute to/from rec = 19.4

Thoughts: So, my biking was awesome today! Set a new PR for both 10K and 25K. I was planning on running/walking 5 miles, but my knees did not cooperate with the treadmill, so hopped off and back on to the bike. At least I met my miles goal! :]

Running off to the movies with my family to see Cowboys and Aliens. EXCITED MUCH.

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WOD: July 24, 2011 (Otherwise known as ALI KICKS ASS edition!)
  • Walking (treadmill):
    • 0:05:00 || 0.34 mi (+17 pts)
    • Warmup
  • Barbell Squat:
    • 65 lbs x 20 (+42 pts)
    • 75 lbs x 20 (+48 pts)
    • 100 lbs x 8 (+49 pts)
    • 100 lbs x 8 (+49 pts)
    • 105 lbs x 6 (+49 pts)
  • Barbell Deadlift:
    • 105 lbs x 4 (+46 pts)
    • 105 lbs x 4 (+46 pts)
    • 105 lbs x 4 (+46 pts)
    • 110 lbs x 4 (+48 pts)
    • 110 lbs x 4 (+48 pts)
  • Cycling (stationary):
    • 0:31:48 || 25 km (+1172 pts)
  • Crunch:
    • 50 (+32 pts)
    • 50 (+32 pts)
  • Oblique Crunch:
    • 30 (+19 pts)
    • 30 (+19 pts)
    • 30 (+19 pts)
    • 30 (+19 pts)
  • Vertical Leg Crunch:
    • 30 (+17 pts)
    • 30 (+17 pts)
  • Bicycle (abs):
    • 20 (+10 pts)
    • 20 (+10 pts)
    • 20 (+10 pts)
    • 20 (+10 pts)
  • Reverse Crunch:
    • 25 (+42 pts)
    • 25 (+42 pts)
  • Russian Twist:
    • 30 (+19 pts)
    • 30 (+19 pts)
    • 30 (+19 pts)
    • 30 (+19 pts)
  • Running:
    • 0:00:24.8 || 100 m (+5 pts)
    • 0:00:24.6 || 100 m (+5 pts)
    • 0:00:24.9 || 100 m (+5 pts)
    • 0:00:24.1 || 100 m (+5 pts)
    • 0:00:23.1 || 100 m (+5 pts)
    • Sprint drills. I hope this logs correctly. Splits are: 24.8, 24.6, 24.9, 24.1, 23.1
  • Walking:
    • 0:06:00 || 600 m (+17 pts)
    • 6 separate 100m recovery walks between my sprints.

Yeah. I ran 100m in 23.1 seconds. Also smashed my previous 25K bike time. I am feeling pretty damn awesome right now.

Also: widowmakers? THEY ARE CALLED WIDOWMAKERS FOR A REASON. Dang.

I am going to feel all of this tomorrow.

Time to nom like there is no tomorrow and get dressed up to visit with family. Might hoop a little bit tonight, if I feel up to it. :]

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WOD: July 15, 2011 (yesterday)
  • Leg Press:
    • 220 lbs x 8 (+43 pts)
    • 240 lbs x 8 (+47 pts)
    • 245 lbs x 6 (+45 pts)
  • Seated Leg Curl:
    • 105 lbs x 6 (+16 pts)
    • 105 lbs x 6 (+16 pts)
    • 105 lbs x 6 (+16 pts)
  • Leg Extensions:
    • 115 lbs x 8 (+18 pts)
    • 115 lbs x 8 (+18 pts)
    • 115 lbs x 8 (+18 pts)
  • Weighted Hyperextension:
    • 130 lbs x 8 (+21 pts)
    • 130 lbs x 8 (+21 pts)
    • 130 lbs x 8 (+21 pts)
  • Standing Calf Raises:
    • 90 lbs x 20 (+19 pts)
    • 110 lbs x 10 (+19 pts)
    • 120 lbs x 6 (+18 pts)
  • Barbell Squat:
    • 100 lbs x 8 (+49 pts)
    • 100 lbs x 8 (+49 pts)
    • 100 lbs x 8 (+49 pts)
  • Barbell Deadlift:
    • 110 lbs x 3 (+47 pts)
    • 110 lbs x 3 (+47 pts)
    • 110 lbs x 3 (+47 pts)
  • Body Weight Lunge:
    • 60 (+97 pts)
    • 30 each side
  • Decline Crunch:
    • 12 (+9 pts)
    • 12 (+9 pts)
  • Hanging Leg Raise:
    • 10 (+6 pts)
    • 10 (+6 pts)
  • Reverse Crunch:
    • 25 (+42 pts)
    • 25 (+42 pts)
  • Bicycle (abs):
    • 30 (+15 pts)
    • 30 (+15 pts)
    • 15 each side twice
  • Russian Twist:
    • 30 (+19 pts)
    • 30 (+19 pts)
    • 30 (+19 pts)
    • 30 (+19 pts)
    • 30 each side twice
  • Cycling (stationary):
    • 00:31:55 || 15.5 mi (+526 pts)
  • Elliptical Trainer:
    • 4 minutes (+22 pts)
    • 0.5 mile
  • Walking (treadmill):
    • 00:15:00 || 1.0 mi (+40 pts)
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WOD: July 13, 2011

Walk to gym
Pilates (50 Minutes)
Zumba (50 Minutes)

Total burn: 715 calories

My ankle was tweaking bad after Zumba, hence the ice bath. Definitely feeling better, but I need some ibuprofen and a night with Make It or Break It on Netflix. Yeah, I am hopelessly addicted. But I’d much rather watch REAL gymnastics.

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Wow.

We lost 0-9. I was the only player not to sub out. 40 minutes of indoor soccer = 40 minute of straight sprinting. I played up or mid the entire game, and had a few good steals. Next game, I will definitely play more aggressive - I was pretty intimidated at first because we were playing the second best team in the division, so I didn’t play like I normally do. Also, I have only ever played outdoor soccer, which is just a totally different game.

Surprisingly, I am not beating myself up too much about the loss. Paul recorded most of the game, so I am going to review tomorrow for next week’s game. I can only play better. And my teammate (who recruited me) called me on the way home to tell me I played well for my first game.

All in all, I’d say success. :) Enjoyed a protein smoothie and green tea (and insane amounts of water!) as a treat after the game. I burned 1000 calories according to my HRM, so I don’t care that the smoothie isn’t the healthiest.

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WOD: July 11, 2011 (#2)/New Name

Zumba (60 minutes)

15 minute Walk to the gym (rode with a friend back)

Yeahhhhhhhhhhhhh. :]

—————————————————-

So, as you can see, my new (and final!) name is alirunsfromzombies. I think it is very me. :]

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WOD: July 11, 2011 (#1)/Name Change
  • Warm-up: Mini-trampoline for 5 minutes
  • Plank Rows:
    • 15 lbs x 6 x 3 
    • Had to log this differently on Fitocracy.
  • Pull-Up:
    • 1.0 reps (+4 pts)
    • 1.0 reps (+4 pts)
    • 1.0 reps (+4 pts)
    • Yeah, I could only do one at a time. But this is the first time I have done even one without assistance!
  • Standing Dumbbell Shoulder Press:
    • 15 lbs x 8 (+12 pts)
    • 15 lbs x 8 (+12 pts)
    • 15 lbs x 8 (+12 pts)
  • Dumbbell Bicep Curl:
    • 15 lbs x 6 (+7 pts)
    • 15 lbs x 8 (+7 pts)
    • 15 lbs x 8 (+7 pts)
  • Dumbbell Flyes:
    • 15 lbs x 8 (+6 pts)
    • 15 lbs x 8 (+6 pts)
    • 15 lbs x 8 (+6 pts)
  • Dumbbell 1-Arm Triceps Extension:
    • 15 lbs x 6 (+6 pts)
    • 15 lbs x 6 (+6 pts)
    • 15 lbs x 6 (+6 pts)
    • On each arm.
  • Standing Dumbbell Upright Row:
    • 15 lbs x 8 (+7 pts)
    • 15 lbs x 8 (+7 pts)
    • 15 lbs x 8 (+7 pts)
  • Push-Up:
    • 10 (+6 pts)
    • 10 (+6 pts)
    • 20 (+13 pts)
  • Hanging Knee Raise:
    • 10 (+6 pts)
    • 10 (+6 pts)
    • 10 (+6 pts)
  • Oblique Crunch:
    • 30 (+19 pts)
    • 30 (+19 pts)
  • Reverse Crunch:
    • 25 (+42 pts)
    • 25 (+42 pts)
  • Bicycle (abs):
    • 30 (+15 pts)
    • 30 (+15 pts)
  • Russian Twist:
    • 10 (+6 pts)
    • 10 (+6 pts)
    • With a 15lb weight.

Yeah! WOD #1 complete. Did all of this at home with my mini-trampoline, over-the-door pull-up bar, and new weights. Going to Zumba class tonight, maybe run a 5K, and end the night with a little WiiFit. :] Oh yeah! And I am dying my hair tonight, so expect pictures.

__________________________________________

In regards to the name change - I am going to think about it for the rest of the afternoon, and decide later tonight what the new name will be. Kelsey is right - I don’t want to pick one that I don’t want to keep. I don’t want to change it again after today.

The ones I am considering are:

alirunsfromzombies

aliconquerstheworld

alimakesachange

Any other suggestions or opinions would be appreciated! :]

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My WOD for today might just have to be cleaning and WiiFit Plus.

I am SO sore from yesterday’s upper body massacre. And my legs are sore from the 20K bike ride (stationary) from yesterday. I really want to take my new shoes for an outdoor run, but it is so hot. Maybe tonight? A midnight run might be really fun, and it would give my body the rest of the day to relax

We’ll see. I am trying really hard not to push my body by over-exercising. I tend to do too much, and my body ends up hurt, which is no bueno. :/

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The Last Seven Days of Fitness (July 1-July 7)

Friday, July 1: Upper body (8 exercises x 3 sets) + Abs (5 exercises x 3 sets)

Saturday, July 2: Squatz + Bike (15K @ 19:35) + C25K W1D1 (2 mi@ 21:00)

Sunday July 3: Bike (20K @ 25:16) + C25K W1D2 (2.28 mi @ 27:00)

Monday, July 4: Bike (20K @ 24:07) + Run (1.33 mi @ 15:00)

Tuesday, July 5: 50 crunches + 30 Oblique crunches + 10 Leg raises + AM yoga + long walk (active rest day)

Wednesday, July 6: (AM) Lower body (4 exercises x 3 sets) + Bike (10 mi @ 21:00); (PM) Lower body (4 exercises x 3 sets) + Zumba (50 min)

Thursday, July 7: Short distance walking; rest day

Total miles: 55

___________________

Whoa baby! That was an intense week. Going on at it even harder this coming week - upper body + bike ride + C25K W1D3 today after work, tomorrow I start week 2 of C25K + bike ride, and so on it goes. Ready for it! :]

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WOD: July 6, 2011 (#1)
  • Leg Press:
    • 230 lbs x 8 (+45 pts)
    • 235 lbs x 8 (+46 pts)
    • 240 lbs x 6 (+44 pts)
  • Seated Leg Curl:
    • 105 lbs x 6 (+16 pts)
    • 105 lbs x 6 (+16 pts)
    • 105 lbs x 6 (+16 pts)
  • Leg Extensions:
    • 110 lbs x 8 (+18 pts)
    • 110 lbs x 8 (+18 pts)
    • 115 lbs x 6 (+17 pts)
  • Standing Calf Raises:
    • 90 lbs x 20 (+19 pts)
    • 90 lbs x 20 (+19 pts)
    • 110 lbs x 8 (+18 pts)
  • Cycling (stationary):
    • 00:21:00 || 10.0 mi (+340 pts)

Copied from Fitocracy. All of this was done before 7:30. :D

Planning on running a 5K tonight (outside if the photoshoot runs late) and, if I have enough time before the rec closes, finishing my lower body workout.

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WOD: July 5, 2011 (Part 1)
  • 50 regular crunches
  • 30 oblique crunches
  • 10 leg raises
  • 2 sun salutations

Best way to start out the day. :]

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WOD: July 4, 2011
  • 20K Bike Ride - 24:07 (-1m9s from July 3)
  • Treadmill Run - 15 minutes, 1.33 mi
  • Sprints - 4 x 100m (27s, 25.1s, 24.4s, 24.3s)

Even though my average pace was slower on the treadmill than yesterday, I ran faster and for longer periods of time, so I still think it’s a win. :]

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WOD: July 3, 2011

Two workouts = done!

  1. Walk to gym (0.7 mi)
  2. Stationary Bike = 20K in 25:16 (15K in 18:56, which is -39s from yesterday)
  3. C25K, W1D2 = 2.28 mi in 27:00, Avg Pace = 10:51 (which makes me think that yesterday’s run was not a full 2 miles)
  4. Handstand practice (striving for a one-hander!)
  5. Walk to gym (0.7 mi)

You know what’s awesome? I ran a total of a mile in 8:34! :D Sure, it was broken up into eight pieces, but hey, it’s something!

I decided to run on the treadmill to work on my pacing (I tend to be pretty inconsistent). Each one minute run was set at 7 mph - and I dominated that thing. Each walk was set at 4.2 mph. I think I did pretty good. :]

Also, this happened:

Sweaty back = commitment.

Finally:

Thigh gap is starting to come back. Sign #2 that I am losing fat, even if I am not losing weight (though I don’t know - I haven’t weighed in since Tuesday).

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Squaturday = Success!

Squats

  • 85 x 8 x 2
  • 90 x 6 x 1 (NEW PR!)

Crunchs

  • 25 x 1

Plank

  • 1 minute x 1

Bird Dogs

  • 5e x 1

Cardio

  • Run: C25K W1D1 2 miles in 21 minutes
  • Stationary Bike (Spin): 15K in 19m35s

Success! I only got to run because I got some support bands for my knees. They were already tweaking just walking around Walmart (:/), so they saved my run today.

I started C25K again, not because I can’t run a 5K, but because I want to focus on building a consistent, faster pace. So far, I think it’s working! That’s a faster pace than I had previously been running (somewhere around ~11:40 last week).

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WOD: July 1, 2011

Getting off to a good start for the month!

  • Barbell Bench Press:
    • 55 lbs x 8 
    • 65 lbs x 6 
    • 65 lbs x 6 
  • Standing Dumbbell Shoulder Press:
    • 15 lbs x 8 
    • 20 lbs x 6 
    • 20 lbs x 6 
  • Standing Dumbbell Upright Row:
    • 15 lbs x 8 
    • 20 lbs x 6 
    • 20 lbs x 6 
  • Dumbbell Bicep Curl:
    • 15 lbs x 6 
    • 15 lbs x 8 
    • 15 lbs x 8
  • Dumbbell 1-Arm Triceps Extension:
    • 10 lbs x 8 
    • 10 lbs x 8 
    • 10 lbs x 8 
  • Lat Pulldown:
    • 75 lbs x 6 
    • 75 lbs x 6 
    • 75 lbs x 8 
  • Pull-Up:
    • 90 lbs assistance x 6 
    • 90 lbs assistance x 6
    • 80 lbs assistance x 3 
  • Push-Up:
    • 10 x 2
    • 15 x 1
  • Russian Twist:
    • 30 x 1
  • Reverse Crunch:
    • 25 x 2
  • Bicycle (abs):
    • 15e x 2
  • Decline Crunch:
    • 10 x 1
  • Hanging Leg Raise:
    • 12 x 2

I am going to be sore tomorrow. But the best kind! Hoping to get a run in - my knee was tweaking again today, so I stopped after about 1/4 of a mile. Lame. :/

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