Daily check-in: Something catchy that rhymes with January!
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Workout A
Squats 5x5 at 90 lbs
Bench 5x5 at 70 lbs
Rows 5x5 at 70 lbs
Still really sore from ab work on Monday.0 -
Workout B
The dreaded OHL killed me.
Squats 5x5 at 45kg
OHP 5x2, 4x1, 2x2 at 25
Deadlift 1x5 at 50kg0 -
I have looked up burpees before and there seems to be a wide range of what people consider a complete burpee. Mrs Voelkel, Krok, what do you guys do?0
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Cardio Day
One hour on the treadmill, 15 minutes of which was jogging. Not in a row, I split it up but managed to do a whole 10 minutes the first section, which is the longest I've jogged at one time. Making progress. May get to do that 5k in June. *plots*0 -
I have looked up burpees before and there seems to be a wide range of what people consider a complete burpee. Mrs Voelkel, Krok, what do you guys do?
My burpees go like this.
Jump up
squat down
put hands on floor
kick your feet back into plank
push up
jump up
one burpee.
There are several varieties that I will be playing with this year, man makers, hell raisers, double push-up, there's so many.
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I have looked up burpees before and there seems to be a wide range of what people consider a complete burpee. Mrs Voelkel, Krok, what do you guys do?
Pretty much the same as mrsvoelkel. squat down, drop to push-up, jump back up and then hop (the height of the hop gets smaller as I get tired, obviously xD)
I also came up with my own version which I call a Krasher. They're rather similar to a manmaker, but actually add a little oomph (to be done with dumbbells or kettlebells, one in each hand)
- squat down
- drop to plank
- renegade push-up on each side
- cross body knee tuck on each side
- jump back up
- end with a double snatch (or a tuck jump if doing BW)
I once did a workout of like 25 of those and was completely toast and it took over 15 minutes! lol (was a couple years back, though. There's a youtube video on my channel, I might dig out the link xD).
I've been meaning to try burpouts (burpees + sitouts) for a while now, too.0 -
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Today was deadlifts and I hit a PR! I think I could've done one more rep, but I was so excited that I hit 4 reps that I started giggling and lost it.
Deadlifts
5@150lbs
3@170lbs
4@190lbs
190!!! Excuse me while I do my happy dance!!
Accessories:
Squats - 12, 14, 12@125lbs
Bent over 1arm rows - 3x10@35lbs
Leg lifts - 3x15
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I also came up with my own version which I call a Krasher. They're rather similar to a manmaker, but actually add a little oomph (to be done with dumbbells or kettlebells, one in each hand)
- squat down
- drop to plank
- renegade push-up on each side
- cross body knee tuck on each side
- jump back up
- end with a double snatch (or a tuck jump if doing BW)
I once did a workout of like 25 of those and was completely toast and it took over 15 minutes! lol (was a couple years back, though. There's a youtube video on my channel, I might dig out the link xD).
I've been meaning to try burpouts (burpees + sitouts) for a while now, too.
Does anyone else still read Krok's stuff and just think "Holy *kitten* she's insane!" (and awesome, obviously!)?0 -
I also came up with my own version which I call a Krasher. They're rather similar to a manmaker, but actually add a little oomph (to be done with dumbbells or kettlebells, one in each hand)
- squat down
- drop to plank
- renegade push-up on each side
- cross body knee tuck on each side
- jump back up
- end with a double snatch (or a tuck jump if doing BW)
I once did a workout of like 25 of those and was completely toast and it took over 15 minutes! lol (was a couple years back, though. There's a youtube video on my channel, I might dig out the link xD).
I've been meaning to try burpouts (burpees + sitouts) for a while now, too.
Does anyone else still read Krok's stuff and just think "Holy *kitten* she's insane!" (and awesome, obviously!)?
Yes
I can barely do a Jillian Michael's DVD 0 -
I also came up with my own version which I call a Krasher. They're rather similar to a manmaker, but actually add a little oomph (to be done with dumbbells or kettlebells, one in each hand)
- squat down
- drop to plank
- renegade push-up on each side
- cross body knee tuck on each side
- jump back up
- end with a double snatch (or a tuck jump if doing BW)
I once did a workout of like 25 of those and was completely toast and it took over 15 minutes! lol (was a couple years back, though. There's a youtube video on my channel, I might dig out the link xD).
I've been meaning to try burpouts (burpees + sitouts) for a while now, too.
Does anyone else still read Krok's stuff and just think "Holy *kitten* she's insane!" (and awesome, obviously!)?
I read it and think I have no idea what the eff she is taking about :P0 -
Workout A today
Squat 185 lbs 5x5
Bench 90 lbs 5/5/5/5/4 tried for the 5th rep and had to get my fiancée to lift the bar off of me (saved me from the roll of shame)
Row 85 lbs 5x5 these felt really good for once. I am really trying to focus on pinching my back together rather than lifting the barbell up and it seemed to work.
I have also started a week long attempted at IF'ing. My goal is to only eat between 11 and 7 but I had a meeting at 11 so I ate "breakfast" at 10:30. I hope a week is long enough to adjust to it because I do like the ability to have larger meals/eat more in the afternoon.0 -
I read it and think I have no idea what the eff she is taking about :P
i generally suck pretty loudly at visualizations, so sometimes i read the names of some of the stuff that she does and my brain makes one feeble attempt and gives up. aside from that, i frequently feel like i need me a brisk lie-down after just reading some of the things that she's done.
with that said, i feel a bit of a schmuck even saying that, because i know how much it upsets me to get elected into that spot in any community where nobody has anything 'real' to say about anything that i do, because everyone just kind of takes one quick loud step backwards from whatever it is. no matter how positively the feedback's intended, i know all my own emotional circuits usually hear is 'you're all on your own.'
i know krok's not me so perhaps i should zip it, but i don't know a lonelier feeling, myself. so i just thought i'd, y'know, throw it out there. she's so generous about helping everyone else out with anything that they might need to know. i wish i did know more than i do so i could say something more than just wow all the time.
/feeling all introspective and philosophizey this wednesday.
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@Canadian -- You're so rad. And so right.
@Krok -- It wasn't my intention to call out your workouts as weird or unintelligible. I'm really sorry if it came across that way. I actually often google your acronyms and exercises, which is why I'm in total awe. The stuff you do would likely kill me dead, even if I did them EHOTH (every hour on the hour) instead of EMOTM (every minute on the minute) like you do. (Yup, googled those a while back!)
My sincere apologies if I've made you feel anything less than spectacular. I hope you know I'm one of your biggest, most grateful fans.
ALL THE Xs AND Os!
C.0 -
i didn't lift today. made a wise and unregretted decision to come home at a civilized hour and spend a whole evening being domestic. as in, making a real dinner.
however. i'm still working on my shoulder project up against the wall with a small rubber ball, and when i was done there was nobody left in the building today, so i got down on the floor intending to do a few planks and . . .
i did two pushups. *beam*0 -
Does anyone else still read Krok's stuff and just think "Holy *kitten* she's insane!" (and awesome, obviously!)?
Absolutely (in a very good way)!
Burpees and mountain climbers are exercises I love to hate. Still can't do them correctly. They require a degree of hip flexiblity that I currently do not have but working on it...:-)0 -
@Canadian -- You're so rad. And so right.
@Krok -- It wasn't my intention to call out your workouts as weird or unintelligible. I'm really sorry if it came across that way. I actually often google your acronyms and exercises, which is why I'm in total awe. The stuff you do would likely kill me dead, even if I did them EHOTH (every hour on the hour) instead of EMOTM (every minute on the minute) like you do. (Yup, googled those a while back!)
My sincere apologies if I've made you feel anything less than spectacular. I hope you know I'm one of your biggest, most grateful fans.
ALL THE Xs AND Os!
C.
To both you and canadian (and everyone else): No worries here! I'm a little on the outskirts, not doing SL or even 5/3/1 anymore, but I do like hanging around for the ambiance, and hey, if I can inspire just 1 of you to look up one of the more out there exercises that I do, my job here is done =D (but if you ever need a description, feel free to ask ^^)
Although I do miss having jstout reporting in. She and I were both a similar level of crazy. lol!
And hey, the EMOTM stuff is actually really fun and pretty clever. I really like those kind of set-ups! Don't knock it til you try it! (And give yourself some credit! It's not as tough as it might sound since you can adjust the load/exercise progression to your level!)
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How did you get into HIIT, Krok? Did you just try it and really like it? I've tried it a handful of times and it's a great workout but I have a hard time motivating myself to give it 100%. I could probably do well in a group led session but on my own, I end up a beached walrus.
I'm going to praise EMOTM, too. Helped me break my OHP plateau and I think I'm going to start using it for other movements. And EHOTH make me think of "Local on the 8s" weather.0
boooo
