Videos from Sandpiper Bay

This was a note I found that Caleb had written...

"We are going to have fun at Club Med."  How right he was!  Here are some fun videos from the Super Hero performance:

March 2020

Arms

3 x 8-10 & 60/40/20

standing curls

rope press down

reverse grip shoulder press

sprint on elliptical

rope hammer curl

overhead triceps press

lateral raise

mountain climbers

behind back curl

leaning rope press down

reverse fly

180 burpees

reverse grip barbell curl

kickbacks

front raise

plank jack

Legs

3 x 8-10

squats

deadlifts

calf raises

Smith machine single leg squats off step

lunges off step

calf raises (toes in)

cable glute squeeze

banded squat with knee raise

finisher - 30s each x 3

box jump

lying ham curl on ball

jump rope

weighted plie squat

Tabata

elliptical sprint/ hollow rock x 4

jump squat/rock the cradle x 4

burpee/weighted reach and tap x4

plie squat jump/pike x 4

finisher:  all exercises

Back & Chest

3 x 8-10

lat pull down

machine chest press

machine row

chest fly

reverse grip low cable row

incline press

high row

high cable cross over

lat pull over on ball

push ups

Abs & Glutes

45s x 3

Turkish get up

weighted glute raise

slider side to side burpees

glute press x 2 (each side)

roll ups

bear crawl

deadbug

saw

woodchop x 2

Club Med Sandpiper Bay

We just returned from what was probably our best family vacation yet to Club Med Sandpiper Bay in Port St. Lucie, Florida.  The drive there and back was not too terrible (Atlanta traffic notwithstanding), the weather was perfect (except for the rainy and breezy last day), and the kids had a blast.  Of course, it didn't hurt that they also participated in the Mini-Club a few hours each day.  It was a win-win:  they were able to play with other kids and do fun stuff like the trapeze, sports, splash pad, arts and crafts and such, while Mom and Dad were able to relax by the peaceful adult only pool for a few hours.  The kids even participated in a fun Super Hero Show, which was the main entertainment one evening.  Caleb bemused everyone as Batman, Wren was wonderful as Wonder Woman, and Judson was superb as Super Man.  One day we ventured off the resort and went to a local children's museum and Jensen Beach, where the waves were huge!  Back at the resort, they truly enjoyed all the trips to the buffet (where they all ate their weight in chicken nuggets and fries during the course of our stay and enormously enjoyed drinking from fancy glasses, of which we (Judson) only broke two), swimming, and playing at the beach.  We also discovered (due to out lack of having brought any bedtime books) that they are all enthralled by my made up stories at bedtime.  Though I do not consider myself to be any master storyteller by any stretch of the imagination, it was sweet to see their anticipation of the night's story and their rapt attention and wide eyes as I unfolded the plot.  We'll have to see if we can work that into our bedtime routine at home.  Or maybe it will just be a special vacation tradition...Either way, we made lots of memories, and it was a nice way to break up winter.  We're all looking forward to our next trip to Club Med!

"Mom, I'm just too cool for this banana."

February 2020

Chest & Biceps with intervals

30s each or to failure, AMRAP:

sprint on elliptical 

push up

barbell curl

sprint on elliptical

bench press

dumbbell curl

sprint on elliptical

bicep push up

drag curl

sprint on elliptical

svend press

rope hammer curl

Legs & Core

Romanian deadlift 8-12 reps x 3

tempo back squat 6-8 reps x 3

wall squat 45 s x 3

barbell hip thrusts 8-12 x 3

flying 30s x 6

front/back single leg hops and stick 6 (per leg) x 3

2 to 1 jump 5 (per leg) x 3

30s intervals x 3:

lateral cone freeze

scissor shaper

plank

crunch with swivel

thread the needle

oblique to vertical leg crunch

Back & Triceps

8-12 x 3

split-stance 1 arm band row

overhead rope press

shrugs

face pull

overhead triceps press

single arm band straight arm pull down

lat pulldown

triceps push up

wide row & rotation

reverse grip row

kickbacks

behind back raise & upright row

db row (palms face in)

band single arm tricpes press down

Run

23:43

Shoulders & Core

30/5 x 4

lateral Raise

mountain Climbers

V-sit

upright row

burpee to shoulder press

hollow rock

reverse fly (pinkies out)

plank up/downs

reverse crunch

plank knee to elbow

side plank

other side plank

You're Bacon Me Crazy

We do not eat bacon in our house.  Or I guess I should say we formerly did not eat bacon in our house.  This former vegetarian and current health nut cringes inside at just the thought of this, but my kids are addicted to bacon.  I'm not sure what all the grandparents laced their bacon with when they fed it to our children for breakfast when they have spent the night in the past, but it must have been something strong because the kids have been lobbying hard for me to buy them some bacon lately.  So I finally did, and they had it for breakfast today.  I am not exaggerating when I tell you that Caleb ate half of a package of bacon for breakfast this morning!

  And when you eat half a package of bacon and your tummy is happy, you do the Yummy Dance.

I was slightly concerned as he got on the bus that he would go into cardiac arrest at school today from arteries clogged with bacon grease.
Wren and Judson finished off the other half of the package of bacon.

And did Yummy Dances of their own.  
Throughout the morning, I was told things like, "This was the best breakfast I've ever had." and "Thank you!  Thank you! Thank you!" and "I love you, Mom!"  
Wow, this bacon thing must be truly magical.  I even tried a bite to see what all the hype was about, but no, I'm still a bacon-hater.  However, I will definitely remember the profound power that bacon holds over my kids and be sure to utilize it when I need it.  
At bedtime tonight, they were already begging to have it for breakfast tomorrow and every day thereafter...

January 2020

Monday - Tabata & Core 1

Tabata (20/10):  3 times through

speed skater

lunge jumps

mountain climbers

single leg jumps (right)

single leg jumps (left)

single leg burpee (right)

single leg burpee (left)

lateral high knees

Core 1:

30s each - 2-3 times through

scissor crunch

single arm slider

feet up Russian twist

side plank hip raise

rest

Tuesday - Glutes & Chest

push ups to failure

lying glute lift - 30

4 sets of each of the following super sets (w1: 6-8, w2: 8-10, w3: 10-12, w4: pyramid)

db chest press

goblet squat

incline squeeze press

split squat to single leg deadlift

chest fly

barbell glute press

low cable cross over

assisted p/u single leg press

Wednesday - Arms Circuit & Core 2

30s per exercise - 4-5 times through

close grip pull up

close grip db bench press

overhead press

side plank on bench (each side)

bicep curl

nose breakers

rotator cuff

dive bomber push up

reverse fly (pinkies out)

rest

Core 2: 30s each, 2-3 times through

plank jack leg lift

v-crunch & touch

twisting split leg crunch

side plank tuck

rest

Thursday - Legs & Back

w/u:  each move 30s, 2-3 times

bodyweight squat

Cossack squat

run 200 meters

4 sets of each of the following super sets 

db front squat - 10-12

banded ball roll in - 15

deadlift jump - 30s

pistol squat - 6-8

single leg knee drive - 10-12 

pop squat - 30s

drop landing (hold bottom 3-5 s) - 10

banded lateral squat walk - 20

sled push - 30s

Tabata:

broad jump

speed skater

box jump

single leg hop

x 6

Friday - Run/Sprints

run 3 miles/hill sprints/run 3 miles football field sprints

Family Photos 2019

Note to self:  never try to take family photos outside when it's 32 degrees and windy...unless you want them to look like this:

Kudos to our photographer for doing her best with these unhappy and chilly models.  I'm sure on a warmer day these would have been lovely.  She did let us take some additional photos of the kids on a day when it was warmer: