weigh in wednesday. 25 may 11.

another weigh in wednesday......

looks like today i'm at 153 lbs.

this is where i was (wwaayyy) back in november...... before the back slide.

so, i'm pretty pumped. and i feel good. i can tell...... from 160# to 153#..... i look better. clothes fit better.

and as my dear robbo commented last week (when i was bummed for being "stuck" at 155#), there's more to it than just the numbers on the scale.........

we have been working out for the last 6 weeks, my workouts have already shown progress. so, a little weight loss and gained strength.... that's gotta say something. right?

after primal con, we decided to start working out again & what better plan than to follow the primal blueprint fitness plan.

it covers the 5 essential primal movements...
1.push up
2. pull up
3. squat
4. overhead press
5. plank

the week after primal con, we did the primal blueprint "ken korg's self assessment test"

here's how i did.......

push ups....... full "real" push ups. 11.
pull ups ..... no pull up bar...... but, i know i can't do any unassisted.
squats ...... 40 full squats.
overhead press ...... dive bombers. better start with just jack knife press.
plank..... forearm/feet plank. 62 seconds.

if you follow the primal blueprint plan, based on your assessment it gives you a starting place for your new training program. we've used this workout for 4 weeks for our heavy lift day.

here is what i did today. for the workout, you do 2 rounds of these 5 elements.

push ups....... knee pushups. 30.
pull ups....... we have been substituting kettlebells rows ..... until a suitable pullup station is constructed.
rows ...... 35 lb kettlebells. 12 rows.
squats ..... bench squat (or in my case, today was ball squat). 50.
overhead press...... first time to try jack knife press. one set of 20. second set i did elevated jack knife press. 20.
plank ...... hand/feet plank. 90 sec. ugh. so hard. this is the only core workout anybody ever needs.
side plank.......... forearm/feet. 45 sec.

about 2 min rest between sets. total workout ~ 30 min. once a week.

hand/feet plank pose.

in the four weeks, today was my first day to advance to jack knife press (from elevated jack knife) and first time to do side plank on forearms (from hand/feet side plank). pretty good progress. :)

the past 6 weeks, we have also been doing sprints once a week............ following the beginner sprint training plan from primal blueprint fitness. and the rest of the week... slow move & / or play...... lots of frisbee. walk. ride our bikes. slack line.

slack line.

playing frisbee at the park.

we even did stand up paddling for the first time about a week ago!! awesome!! :) wish i could go everyday............

stand up paddle boarding on lake grapevine.

what did you do this week?? anything new?

happy wednesday,
coley

oh it's been so long

electra bicycle and yoga friends., originally uploaded by *** coleyB ***.

and i have so much to tell you................

i'll work backwards........... vibram boy (v.b.) and i signed up for primal con 2011. it's april 15-17 in southern cali! woot! we are totally pumped about this.............. we haven't been before, but we are sure it's going to be great.

anybody out there with words of wisdom to share?

next, we committed to the primal challenge on mark's daily apple that started last week. we have been primal about 6 months, but this offers the opportunity for some accountability and challenging. :) but, like my blogging, i have not posted nearly as often as i had intended.


i live in my own land of dream and whimsy and picture myself posting everyday witty, encouraging posts....... here, on my own blog, and on mark's daily apple, and else where....... sharing my own meals and workouts and encouragement and success stories........... but life gets in the way, and it's hard to find time. and i'm not really that witty in person. and i don't have much of a success story........yet.

but, alas, i'm trying. and change has begun!!! inside and outside.

so, back to blogging...........

and, i did a lovely yoga retreat weekend!! 2 hours of baptiste (hot vinyasa flow) friday night. a 90 min bicycle ride saturday morning. another 2 hour baptiste session. lunch. then, a 2 hour yin yoga (deep stretch).






it was so lovely. quaint little downtown about 30 min from home in an old 100 year old building's loft space. friday night was a candlelight class!! the bike ride was through the town park and lake. the whole retreat was so nice.

then, as a side note, we had a downtown open house. we had so much fun. saw lots of people we knew. had dinner with wonderful people. and........ i won a 2 night stay at a bed and breakfast. woot!

i played in a pool sunday afternoon.

and, we worked out this morning. v.b. got the garage all fixed up for our workout area. nice!

today we did:
5 kettlebell snatches
5 kettlebell swings
10 burpees
...... 5 rounds. for time.




fun!! so, there we are. first garage workout........... 6am. first real work out in a. lloonnggggg. time.






not a flattering pic....... remember 6am. no makeup. bad posture. feeling very vulnerable.....


i also did yoga tonight, although that wasn't really on our plan. we do plan to do yoga tuesdays and thursdays. sprints on fridays and heavy lifting on saturdays. tentative plan of course. :) but, it feels good to have a schedule.

and, last but not least, i wanted to share that we also signed up for some of those mud run obstacle course races. our first one is this sunday. 5k. mud. obstacles. the jailbreak run. i'm nervous, but i know it will be fun. we are also doing the warrior dash in november!!! ohmigosh..............what have i gotten myself into!?!?!




i'd love to hear from you..........have you been to primal con? are you doing the primal challenge? have you done mud runs before??

happy monday!!!!
vibram girl.