Monday, April 8, 2024

Spring Adventure

 For this Spring Break we ventured north to Tennessee, Kentucky and Ohio.

First stop:  the Lost Sea in Tennessee.  There was some trepidation at the thought of getting on a boat in a cave deep under a mountain, but, hey, what's an adventure without some tears?  We were all smiles by the time we exited the cave.


Our next stop was the Cumberland Gap, where we hiked a little and saw an amazing view of Kentucky, Tennessee and Virginia.  It started raining on us a little, which turned out to be par for the course for this trip and nothing we couldn't handle.  









Then we headed to Lexington for the night.  The rain that we encountered on the way ushered in a cold front that made the rest of our Spring trip feel more like a Winter adventure.  The next day we visited Ashland, the Henry Clay Estate and then headed for the Ark Encounter, where we were rained upon, nearly blown away and just generally frozen.  But it was still so neat to see the life-size replica.




Then we headed to our home for the next three nights - a small apartment on the other side of the river from Cincinnati.  Thursday morning, we embarked on a two-hour drive to Hocking Hills, Ohio, for some mesmerizing natural formations and hiking.  Because of the frigid temperatures, we made a pit stop at the Walmart to clear out their clearance bin of all their gloves and hats.  On our hike we encountered sleet, rain. mud, waterfalls, rock climbing, towering hemlock trees, massive boulders, and steep cliffs.  What was originally supposed to be a two-hour hike turned into three and a half hours (and seven miles!) because of the slow conditions.  Judson was in heaven!  Caleb, not so much.  He was pouting and hiking way ahead of the rest of us.  We may have lost Caleb along the way, but we found him after a few minutes frantic search (and with the help of some other friendly hikers).  I think we all learned an important lesson that day:  don't go so far ahead of the rest of the group that you can't turn back and see them and definitely stop when you reach any important crossroads.  I simultaneously wanted to berate him and give him a gigantic hug when we finally found him wondering in the (wrong) parking lot.  At the end of that day, we treated our muddy selves to some ice cream on the way back to the city and then Skyline chili in Cincinnati.  


















For our last day, we visited the Creation Museum (where it sleeted on us again!) and then went to a Cincinnati Reds game.  With all of our muddy, mismatched clothes, we closely resembled a pack of homeless people as we wondered around the museum and the city.  But we were warm(ish).  (Not pictured:  me wearing three shirts, a blue jean jacket, a toboggan, and one of Wren's shirts wrapped around my neck like a scarf with the hood over my head.  I was definitely the leader of the hobo pack.) 




Two things I learned for sure on this trip:  anywhere can be a fun adventure as long we're together and...it's never too cold for ice cream!



Easter Weekend 2024

 





Monday, March 4, 2024

March & April 2024

 

Week 1 (1-7): 10-12 reps x 6 minute AMRAP; Tabata HIIT

Week 2 (8-14): 8-10 reps x 3 sets; 30 second HIIT

Week 3 (15-21): 6-8 reps x 4 sets; no HIIT

Week 4 (22-end): 12-15 reps x 3 sets; 45/15 HIIT

Weeks 5-8: Same as above but in reverse order

Day 1:  AMRAP

(FP) 15 minutes (1st month)/20 minutes (2nd month):
1 hill sprint
10 push ups
100 jump rope
10 weighted step ups
10 plank jack up downs
20 air squats
20 kettlebell swings
4 dumbbell thrusters

Steady state cardio remaining time

(LP) Pilates

Day 2:  

banded lateral squat walk
skydivers
triceps dips

slider lateral lunge touch down (quick)
lat pull down
triceps push up

all fours banded lateral leg lift
reverse grip bent over row
reverse grip triceps press down

scissor legs (inner thigh)
angled press
forearm plank press up

HIIT:
mountain climbers
turkish get up right
plank jacks
turkish get up left
speed bag
v up roll to back extension

Day 3:

Sled push 

Ladder 1 (10-8-6-4-2):
goblet squat
woman maker
biceps curl

Ladder 2 (10-8-6-4-2):
walking lunges
box jumps
hammer curl

leg extension
close grip pull up

pistol squat (per side)
calf raises

Day 4:

HIIT:
battle ropes
full moon
medicine ball slam
BOSU reverse side plank
kettlebell swing
single arm slider

reverse grip lateral raise
reverse fly
wall squat with medicine ball squeeze

hand stand push up
reverse grip reverse fly
isometric head press

V lift
face pull

Day 5:

EMOM:
3 times through (15 minutes total)

    banded clamshell 10 per side
    high knees 20

    spider push up 10
    jump rope 20

    lying slider ham curl 10
    hackey sack 20

    curtsy lunges 10
    jumping jacks 20

    barbell overhead squat 10
    butt kicks 20

glute ham developer
banded donkey kickback
bosu single leg push up (alternating)

barbell bench press
toes to bar on bench
hip thrust

barbell deadlift
iron cross plank
snatch

Day 6:  AMRAP

(FP) 20 minutes (1st month)/25 minutes (2nd month):

dumbbell thruster 10
sled push 30/40 meters
renegade row 5 (each arm)
sled push 30/40 meters
dumbbell walking lunge 10 (each leg)
sled push 30/40 meters

(LP) long walk

Day 7: Eccentric Focus

Day 8-11:  Repeat Days 2-5

Sunday, February 25, 2024

Sunday Stroll

 Sundays are for strolling through the woods...












And stopping at your favorite ice cream place for some after-hike-refreshments.





Friday, January 19, 2024

Snow Seekers

 When the snow won't come to you, why not go to the snow?  That's what we did!  There had been a large snowfall a few hours north of us, so we hopped in the van and had a snow day (even if it was more icy than snowy)!

















Sunday, January 14, 2024

January & February 2024

Week 1 (1-7): 10-12 reps x 6 minute AMRAP; Tabata HIIT

Week 2 (8-14): 8-10 reps x 3 sets; 30 second HIIT

Week 3 (15-21): 6-8 reps x 4 sets; no HIIT

Week 4 (22-end): 12-15 reps x 3 sets; 45/15 HIIT

Weeks 5-8: Same as above but in reverse order

Day 1:  Test

Push Up Test (1 min.)

Run 1 mile for time

Plank Test (hold as long as possible)

Wall Sit (hold as long as possible)

Day 2:  

ball back extension w/ banded lat pull down
band shoulder rotation
frog pump hip lift

lat pull down
cable triceps press

banded lateral squat walk
shoulder press

V raise on glute machine (extend arms out like "V")
pretty gladiator

clam shell (per side)
triceps push up

wide grip row
lateral raise to front raise

face pull
angled triceps press down

bike/rowing machine/stair intervals

Day 3:

banded knee lift
glute bridge
squats
toe raises

glute builder machine
hack squat
seated calf raise

leg extension
glute machine
Roman chair straight leg lifts

Bulgarian split squat
single-leg glider mountain climbers
weighted V up

Day 4:

bar chest press
biceps curl
reverse fly

incline press
drag curl
rotator cuff rotation

machine chest fly
machine reverse fly (pinkies out)
close grip pull up

HIIT:
weighted roll back to get up
Russian twist
donkey kicks
side plank cross body crunch (right)
box jump
side plank cross body crunch (left)
burpees
hollow rock

Day 5:

leg sled back and forth 10x

ball supine glute leg lift
ball squeeze hip lift
kelltlbell swing

trap bar deadlift
plie squat leg lift
curtsy lunges (per side)

lying harm curl (or Nordic ham curl)
machine adductor

glider side lunge (per side)
slider ham curls

Day 6:

Eccentric Focus 10 reps per exercise (go through all exercises before repeating exercises; 3-4 sets)
Squat
Dumbbell Chest Press
Deadlift
Lat Pull Down
Hip Lift
Overhead triceps press
Biceps Curl

Steady State Cardio for remaining time

Day 7:

Pilates

Day 8-11: repeat days 2-5