LT #109 - 5K Training

Speed Intervals between 5.4 and 7.4
A few two minute walks
4 miles in 40 minutes

LT Old Lady Upperbody - Try this

Change machine long bar push press from chest
Lunge lean ms tricep with 10 lbs
Overhead Ball throw to ground
And then tricep machine pull down rope

LT #108 - 30 Minute Workout

Warm up:
Run 400m
20 Good mornings
Samson Stretches

21 18 15 12 9 6
Walking Lunge
Pull-Ups
Sit-Ups

Always do 20 walking lunge. This is a good workout for when you want to hit key muscles but only have about 30 minutes.

5K Training @ LT

I want to die right now...that was soo hard. I ran slash walked 3.5 miles in 38 minutes. I was trying to reach the prescribed 4 miles but my knees couldn't handle the torture. Maybe tomorrow I'll work on some knee strengthening exercises.

Idea for next LT

1.75 miles
situps
pullups
back extension
pullups
dips
calf raises
knees to elbows
lunges

run row bike stairs eliptical

LT #107 - Cardio

Ran 2.7 miles in 25 minutes......was trying to get to 3 miles until knee started hurting :( next time. next time.

10/10/10 on ball
10 regular situps
10 pushups

next time:
situps on half ball
curl and overhead on half ball
pushups over the top of a ball
plank

LT #106 - Tabata something else and cardio

.5 miles run

Do each exercise for 2 minutes
30 pull ups
50 squats
45 push ups
40 sit-ups

.25 miles after each set for a total of 1 mile

Stretch

LT #105 CRT

This class was super hard and I am so sore.

C.ardio
R.esistance
T.raining

I must go next Saturday

LT #104 Upper Body "I am a 10"

Each exercise 10 reps
Decline pull ups
Overhead press with 25 lbs
Tricep extension with 25 lbs
Minute shoulder circles (30 seconds each direction)
Hanging leg lifts
V up curl ups
Pushups on ball
Tricep rope thing
Side bend 17.5 lbs
Situp on ball each direction

Burpees
At least 8-10 arm machines
10 incline for 2 minutes @ 5.8

My abs are really sore....but I wished my arms would be dead after all of this upper body work. I think adding more weight would be the answer. Until next time

LT #103 - Lower Body

Jog for 3 minutes to warm up

Lunges X30
Overhead Squats 30 lbs X15
Kb swings 12 lbs X30
Inner outer 70 lbs X30
10 incline for a minute at 5

Abs
On ball 10 10 10 10
Side bends with arm on ground and arm behind head X25
Plank for a minute
Stretch

Ideas for next time:
Plyometrics:
should watch Plyo-X
180 degree jumps
Jumping until knees get close to chest

abs:
hanging leg lifts
side bends
situps on incline bench

upper:
push ups then lift weight to shoulder
pushups with hands on bar
pushups with feet on ball
burpees with pushup and jump

go to sat/sun classes for more ideas and document

LT #102

1 mile run

Once through for time:
70 Burpees
60 Sit-ups
50 KB Swings (55/35)
40 Pull-ups
30 Tricep dips
20 Calf raises

LT #101 - Cardio

Ran 5k on treadmill

1.65 miles = 15:00 minutes
water break for 2 minutes
1.35 miles = 12:40 minutes

3 miles = 5k = 27:40 minutes = time to beat next time

LT #100 - Thirty Lower

10 minutes each
Run @ 6.7
Stair step @ 70
Pat machine @ 10&10

30 each
Box jumps
Inner outer @ 50&70
Squat thrust with 24lb bar
Calves regular/out/in x2
Kettle bell with machine 7.5 lbs
Abs

New Years Eve 2008

I have been scrapbooking all morning here is a New Year's party page.

Time to Scrapbook

So here is a new page that I made for Christmas 2008. Yep, that's right I am still scrapbooking 2008. I love doing this kind of stuff, I wish I had more time for it.

LT #8 - bozu curls/overhead press

Ran 1.6 miles - 16 minutes
Rowed 1000 meters - 6 minutes

2 sets:
20 bozu curls/overhead press
20 situps

LT#5 - rowing & CRT

Rowed for 10 minutes killer

CRT class after

LT #4 - Filthy 50

Ran 1.7 miles

Filthy 50

For time:
50 Box jump, 24 inch box (couldn't find box)
50 Jumping pull-ups (pull-ups with 70 lbs)
50 Kettlebell swings (20 lbs)
Walking Lunge, 50 steps
50 Knees to elbows (did regular situps)
50 Push press, 45 pounds (used 40 lbs, then 30 lbs)
50 Back extensions
50 Wall ball shots, 20 pound ball (no wall ball)
50 Burpees
50 Double unders (jump rope was too long, bought one at Dick's today)

took me about 3o minutes

LT #3 - Strike!

9:30 class was so intense. It was regular cardio kickboxing mixed with lots of squats and some shoulder work with the bar. I can't believe how hard it is to stay with it for an entire hour.

LT #2 - Tabata

Ran - 1.5 miles

Tabata - pull-ups, push-ups, sit-ups, squats

2 minutes of each