So, it's been a couple of weeks since I posted my workouts. My ankle is finally starting to feel better! I purchased a copper compression sleeve for my ankle, and it did ease the pain a bit (<---amazon affiliate link). As soon as my ankle got better, the girls and I picked up another cold/sinus infection. There is always something! Because of this, my workouts have been a little less intense and I've taken a lot more rest days. Oh well. I'm trying to focus more on overall wellness and I'm not interested in overexerting myself when sick or injured! In other news, my twins weaned from breastfeeding last week. We made it to just under 18 months! They were down to one feeding per day and I'm pretty sure all 3 of us were ready. I know they loved it, but they were really good sports and went to bed just fine without it. It's such a bittersweet time. IMG_4124 The good news is (despite how tired I look in this 5 am pre-workout photo), I have SO much more energy since weaning. School is going to get more intense very soon and I was definitely struggling with my energy level. I'm glad to start to feel like "myself" again, despite the difficulty of this emotional milestone! The girls have also been playing together a TON. It's hilarious, wonderful, and awful - all at the same time. They really haven't cared for each other much and I always wished for them to play together... until now. It's like a three-ring circus in here! They are chasing each other, tackling each other, biting each other, hitting each other... I think you get the picture. There are some really sweet moments though, too. There are hugs, kisses, and yesterday Twin B was giving Twin A water when she was sick and then patted her on the head. IMG_4326 IMG_4319 I can't complain. It's really cute to see them interact and learn about each other every day. They are growing fast! Back to workouts :-) Sunday: 5/8 Found this on instagram, @Crossfit_wod_wide 6 rounds for time: 3 deadlifts, 155# 4 ring dips (assisted with band) 5 strict press (35#) 6 burpees I finished in 10:36 then: 4 x jump rope tabata (16 minute total) 1 x tabata KB swing 1 x tabata KB snatches 1 x tabata strict press (20#) Monday: 5/9 3 x 3 chin ups 3 x 10 bicep curls, 35# (total) 4, 3, 2 banded chin ups 3 x 15 bicep curls, 20# 3 x 10 tricep dips 3 x 10 skull crushers (20#) 3 x 10 OH tricep ext (10#) 3 x 10 triceps pull down Tuesday: 5/10 Off, not feeling well Wednesday: 5/11 "Me, Myself, and My Bar" - I think I found this workout on instagram, @Wodcrossfit For time, all with 45#: 100 push press 75 back squats 50 hang cleans 25 front squats I finished in 17:17. This one is WAY harder than it seems. My quads were sore for days, and the push press section was really difficult. Thursday: 5/12 3 sets of max pull ups 3 sets of max chin ups 3 sets of max neutral grip pull ups repeat above using band ^ for 3 sets 3 x 10 bicep curls with 45# bar Superset: 3 x 10 barbell bent over rows 45# 3 x 10 one armed rows 20# 3 x 8 bicep curls, 35# total 3 x 15 bicep curls, 20# 3 x 10 ring rows Friday: 5/13 off, busy day of appointments and errands Saturday: 5/14 Straight leg deadlift 4 x 10 at 95# 1 x 10 at 115# 3 x 5 at 125# 3 x 10 KB goblet squat 3 x 10 high step ups (30" box) superset: 3 x 12 one legged KB deadlift (each leg) 3 x 10 kickstand KB deadlift (see more info here) 3 x 1:00 glute bridge holds with 25# plate cash out: 100 walking lunges walked/jogged 2 miles Sunday: 5/15  off I hope you're having a great week! Let me know in the comments if you had any great workouts :-)

Hello there! I'm back to post my workouts this week. I had a pretty unplugged weekend, and it was really nice. The girls and I spent some time with family and I got a decent amount of schoolwork done. Saturday we went to my school for this agricultural fair, it was really cute! The girls were still a little young for it, but we got to see cows, chickens, sheep, etc. The university also has their own homemade ice cream facility, where they have no-sugar added vanilla. It's pretty much everything I've ever wanted in an ice cream. I wish it was a more common thing - most desserts are too sweet for me! The girls tried it and didn't really love it. Whose kids are they?? IMG_4143 ....At least they are cute in their little rain jackets! In other news, I twisted my ankle during a workout. I didn't even realize it was a problem until afterward when the side of it turned blue and I had some serious ligament pain. I've been icing/compressing/elevating and it's slowly starting to feel better. I already have some issues with my left ankle because I broke it 7 years ago, now my right is the problem. I ordered one of those copper compression sleeves to see if it will help. In the meantime, I'm going to avoid any leg/high impact workouts for at least the next week. It's really hard with this type of soft-tissue injury - on one hand, I'd like to get back to normal workouts ASAP... on the other, I don't want to make it worse and be out of commission for even longer. I'm just going to take this opportunity to focus on upper body strength and dial in my diet. Working out is a lifestyle thing for me and I'd rather not injure myself long-term!

lunges I feel like lunges will not be happening for a while :-/

On a happier note - I was able to get my hair done this week! Seriously, I know other moms understand how much of a treat it is to have time to take care of yourself. My hairdresser was really sweet and curled my hair. I think she knows that doesn't happen very often! LOL IMG_4123 Now onto the workouts! IMG_3993 Monday: 4/25 The "Bear Complex" but 7 rounds with 5 reps per round. (1 rep = hang clean, front squat, push press, back squat, push press) Weights posted below. 1: 45#, 2: 55#, 3: 65#, 4. 65#, 5. 65#, 6. 55#, 7. 55# triceps targeted circuit x 3 5 ring dips (with band) 10 skull crushers (20#) 10 OH triceps extension 10 triceps pull down Tuesday: 4/26 max pull ups x 3 max chin ups x 3 max push ups in one minute: I did 35! Tabata of each exercise: burpees jump rope KB swings (35#) jump squat forward and back Wednesday: 4/27 deadlifts - worked up to 7 x 5 at 165# Thursday: 4/28 repeated a workout from 12/29. 21-15-9 box jumps push ups old time: 5:35  new time: 3:34 (2 whole minutes improvement!!!!!) Complete each exercise for time, all with 65#: 30 snatches 30 clean and jerks 30 thrusters old time: 12:05  new time: 11:22 This is such a tough workout! It is absolutely killer on grip strength. You have to complete 30 of each before you can move on to the next 30, which I think makes it much harder than breaking it up however you want. I'm so proud of my time improvement in 4 months! Journaling my workouts has helped my mental game SO much. Now I have physical evidence that I'm improving! This is also where I twisted my ankle coming down from box jumps :-/ Friday: 4/29 off - ankle issues Saturday: 4/30 3 rounds of: 25 push ups 10 chest rows on rings 10 floor press (65#) 5 assisted ring dips 10 OH triceps ext (10#) 10 skull crushers (20#) 10 dips on box Sunday: 5/1 off Monday: 5/2 back workout: 3 x 3 pull ups (banded) 3 x 4 chin-ups (banded) 3 x 3 neutral grip pull ups (banded) 3 x 10 ring rows 3 x 10 underhand barbell rows (65#) 3 x 10 one armed bent over rows (20#) 3 x 5 one armed bent over rows (35#) 3 x 12 long bar rows (35# on bar) 5 x max dead hangs on pull up bar That's it for today! Does anyone have a good workout to try this week? Do anything fun this weekend? Any advice for recovering from injured ankles? 

(This post contains affiliate links - please see what that means here). Need some motivation for your Monday? IMG_2412 This was a really awesome, heart-pounding workout. I'm trying to get back in good cardio shape after struggling with virus after virus and my asthma this winter. It has not been easy, but I think I'm finally getting there! You'll need a pull-up bar, a kettlebell (I used 35#), a barbell and plates, and a box (mine is a homemade version of this), and an interval timer app (or this). I'm working on my pull-ups a lot, still using a band most of the time, but getting there! Warm up/Strength: 5 min EMOM of pull-ups - string together as many as you can each minute and then rest the remaining time. (My goal was 3-4 per minute) Workout:  Set your interval timer to go off every 2 minutes. You'll do this workout for time, and every 2 minutes stop what you're doing and perform 5 burpees. Getting this workout done fast = less burpees! 3 rounds for time: 10 deadlifts (125#) 10 goblet squats (I used 35# KB) 10 bicep curls (I used 35# KB) 10 step ups on box (each leg, I used 20" box) 10 bent over rows (5 each arm, I used 35# KB) + 5 burpees every 2 minutes.
  • I finished this workout in 13:39 and did 30 burpees.
Cool Down/Abs 3 x 1:00 planks   Let me know if you try it - or tell me about your workout!  

(This post contains affiliate links - please see what that means here). Today's workout was some quick and dirty cardio. I woke up at 5 to snow falling outside and definitely needed to get warm.  Since I usually try to get in a shower and few sips of coffee before the babies wake up, the timing of this one worked out nicely. This one is very cardio focused, as it is higher reps and lower weight. I'm trying to alternate days of heavy lifting and what I like to call "panic breathing" workouts. IMG_2359 Strength:   Worked on power snatches (see video of movement here) I warmed up with a few sets of ten with just the bar. I eventually worked up to 65# and did three sets. Snatches are something I don't like to go very heavy on. Any heavier than 65# right now, I'll end up with bad form. I'm happy to stay injury free, thank you very much! Workout: Use an interval timer app to program 6, two minute high intensity rounds with 1:30 rest in between. Each round is an AMRAP of:
  1. deep squats with 45# bar on back (could sub air squats)
  2. pull-ups*
  3. OH lunge with 25# plate
  4. burpees
  5. jump rope
  6. Sumo deadlift high pull (I used 35# KB)
Push yourself, because each round is short! *I will use a band or stool to help me get more reps. I'm still working on stringing my strict pull-ups together! Cool down: 3x30 russian twists with medicine ball or weight plate This workout only took me 45 minutes, definitely do-able if you're on a time crunch.