Posts tagged dumbbell

Today was a good day. :) And I PR’d my squat!

 foreversporty earned 1096 points for:

• Barbell Squat:
  • 125 lbs x 12 (+68 pts)
  • 145 lbs x 5 (+65 pts)Personal Record!
  • 130 lbs x 11 (+69 pts)
  • (PR)
• One-Arm Kettlebell Snatch:
  • 25 lbs x 20 (+18 pts)
  • 25 lbs x 20 (+18 pts)
  • (it was actually a dumbbell)
• Turkish Get-Up (dumbbell):
  • 30 lbs x 4 (+44 pts)Personal Record!
  • 25 lbs x 6 (+39 pts)
  • 25 lbs x 10 (+43 pts)
  • (had to switch from 30lbs to 25 lbs mid WOD. my wrist just wasn’t strong enough (i broke one of the lockers at the gym when the dumbbell fell shhhhhh….))
• Decline Push-Up:
  • 10 (+7 pts)
  • (boot camp)
• Wide Arm Push-Up:
  • 10 (+9 pts)
  • (boot camp)
• Body Weight Lunge:
  • 20 (+32 pts)
  • 20 (+32 pts)
  • 20 (+32 pts)
  • boot camp
• Dumbbell Squat:
  • 25 lbs x 30 (+39 pts)
  • boot camp
• Box Jumps:
  • 30.0 jumps || 26.0 in (+94 pts)
  • 30.0 jumps || 10.0 in (+35 pts)
  • boot camp
• Superman:
  • 120 seconds (+130 pts)
  • boot camp
• Plank:
  • 120 seconds (+54 pts)
  • boot camp
• Jump Rope:
  • 2 minutes (+12 pts)
  • boot camp
• Walking (outside):
  • 00:20:00 || 0.9 mi (+20 pts)
  • 00:20:00 || 0.9 mi (+20 pts)
  • 00:20:00 || 0.9 mi (+20 pts)
• Running (outside):
  • 00:09:26 || 1.31 mi (+196 pts)

I spent the weekend hanging out at a Lake with my parents, sister, and grandparents (and my dogs of course!) and had fun.

There was:

• kayaking
• swimming
• water frisbee
• eating
• running
• and even turkish get-ups at a Dick’s Sporting Goods Store <— Yup I saw a 30lb dumbbell and immediately wanted to turkish-get-up that sucker.  Got some strange looks from people but I just smiled.  :)

So today was awesome for a number of reasons:

1. One of my classes was canceled so I only had one class today
2. I had my sister do a workout I learned from crossfit and she really liked it
3. I had a nice 20 mile bike ride today in the gorgeous NC spring weather
4. I had a badass crossfit workout today that kicked my butt and I may not be able to move tomorrow 

The WOD was:

For time: 
40 single arm dumbbell snatches 
40 dumbbell facing burpees 
30 Turkish get-ups

I did all this with a 20lb dumbbell and it took me about 20 minutes 30 seconds.  

I had never don snatches or turkish get-ups before but the the instructors were very nice and demonstrated it for me and watched me carefully and would praise me for good form and critique me if my form needed some adjustment.  

The snatches felt easier as I went along but the turkish get-ups got harder and harder.  My left arm is weaker than my right arm and I could only do 2 reps on my left arm so I had to do 2 reps per arm and switch until I got to 30. 

Good stuff.  I’m beat!

By the Editors of Men’s Health

You sit plenty at your desk—don’t do the same at the gym. “Exercises that don’t involve sitting are great for burning fat and helping you become more athletic,” says Tony Gentilcore, C.S.C.S., co-owner of Cressey Performance, in Hudson, Massachusetts. This workout can keep you moving, train your muscles in multiple directions, and accelerate strength gains. Do this: Perform all four exercises as a circuit. Rest only afterward, for 60 to 90 seconds. Repeat until your 15 minutes are up.

1. In-Place Heidens Stand with your hips pushed back and knees slightly bent. Dip your knees slightly, and then explosively hop off your right leg, swinging your arms and moving to your left. Land on your left foot; stick the landing. Pause, and then reverse the movement to the right. Repeat for 30 seconds.

2. Dumbbell Goblet Squat With Pulse Hold a dumbbell vertically at chest level, using both hands to cup one end of the weight. Brace your abs and lower your body by pushing your hips back and bending your knees. Pause, and press the weight in front of you until your arms are fully extended. Bring it back to your chest and stand up. Do 8 to 10 reps.

3. Spiderman Pushup Assume a standard pushup position, your body aligned from ankles to head. As you lower your body toward the floor, lift your right foot, swing your right leg out sideways, and try to touch your knee to your elbow. Return to the starting position, and repeat with your left leg. Do 5 to 6 reps with each leg.

4. Bodysaw Place a towel on the floor, and assume a plank position with your feet on the towel. Brace your abs and squeeze your glutes, and then “push” yourself backward with your upper arms, with your feet sliding the towel. You’ll feel your core engage. Now return to the starting position. If your hips sag, you’ve pushed too far. Do 8 to 10 reps.

Snack at the Office

If you work out midday, recharge with at least 20 grams of protein and not much fat (because too much fat slows nutrient absorption). Nutritionist Alan Aragon, M.S., has some cubicle-friendly options.

* 2 to 3 ounces of beef jerky and a bowl of grapes

* Beef jerky has 9 grams of protein per ounce, and grapes (or any fruit) add carbohydrates, which can help prevent muscle breakdown.

* 1 cup cottage cheese with ¼ cup dried fruit

* A quarter cup of dried fruit packs more carbs than a full cup of sliced fresh fruit. Mix it with the cottage cheese for a total of nearly 30 grams of protein.

* 2 tall glasses of skim milk * You’ll take in more than 20 grams of protein in 24 ounces of milk. Chocolate milk works great too. You earned a treat.

* 1 cup Greek yogurt

* An 8-ounce serving packs 23 grams of protein and 9 grams of carbs without an ounce of fat. Add honey as a sweetener.

http://www.active.com/fitness/Articles/4-Exercises-to-Work-Off-the-Workday.htm?cmp=17-3-75