Week 5

Sunday Oct. 28 - 9,114 steps

Saturday Oct. 27 - Day Off (4,005 steps)

Friday Oct. 26 - 8,570 steps

Thursday Oct. 25 -crossfit: 10 front squat,10 push press,10 thrust,2 step up,2 ring row,2 burpies
                                           8 front squat, 8 push press, 8 thrust, 4 step up, 4 ring row, 4 burpies
                                           6  front squat, 6 push press, 6 thrust, 6 step up, 6 ring row, 6 burpies
                                           4 front squat, 4 push press, 4 thrust, 8 step up, 8 ring row, 8 burpies
                                          2 front squat,2 push press,2 thrust,10 step up,10 ring row,10 burpies

Wednesday Oct. 24 - swam 100+ (I lost count a couple times) laps in an approx 25yd pool

Tuesday Oct. 23 - crossfit:  7 minutes ball slam/wall ball toss (1/1, 2/2....11/11)
                              7 minutes step-ups/ push-ups (1/1, 2/2.....8/8)
                              7 minutes Russian twist w/weight/lunges (1/1, 2/2....8/8)
                          - rode bike 3 miles
                          - 45 min elliptical/walking

Monday Oct. 22 - crossfit: jump rope 50x, 20 dumbell press, jump rope 50x, 20 dumbell push
                            jump rope 50x, 20 deadlifts, jump rope 50x, 20 squat dumbell press (x2)
                          - rode bike 3 miles
                          - 30 min elliptical

Week 4

Sunday 10.21 - day off
                      - 5,568 steps

Saturday 10.20 - 13,031 steps

Friday 10.19 - crossfit: carry 10lb medicine ball 1/4 mile, 30 walking lunges, carry 10lbMB
                                    up/ down 5 flights of stairs, 15 walking lunges, carry 10lbMB 1/4 mile
                                    15 walking lunges

Thursday 10.18 - crossfit: 15 parallel jumps over PVC pipe
                                        15 (each arm) squat lift & press with kettle bell
                                         300m row
                                         repeat 5x (approx 27min)

Wednesday 10.17 - swam 80 laps
                             - biked 3 miles
                             - 30 min elliptical
                             - walked a mile

Tuesday 10.16 - crossfit: 5 burpies, 10 pushups, 15 situps, 20 squats with PVC pipe
                           waiter carry with 25 lb dumbell, farmer carry with 53 lb kettle bells
                           repeated 5 times! then walked a mile
                        - rode bike 3 miles
                        - 50 min on elliptical

Monday 10.15 - crossfit: 21 ball slam, 21 wall ball, 15 ball slam
                                        15 wall ball, 9 ball slam, 9 wall ball
                                        18 step-up, 18 kettle bell swing, 12 step-up
                                        12 kettle bell swing, 6 step-up, 6 kettle bell swing
                          - rode bike 3 miles
                          - 55 min on elliptical

Lacing

I found a post on different ways to tie running shoes depending on your foot type!

Check it out HERE

Week 3

Sunday 10.14 - walked 5040 steps
                      - right shin still hurting

Saturday 10.13 - cleaned house/ ran errands for 12 hours

Friday 10.12 - walked 15,265 steps
                     - right shin hurting mucho - taking it easy

Thursday 10.11 - walked 17,294 steps

Wednesday 10.10 - swam 90 laps ( approx 1 hr.)


Tuesday 10.9 - crossfit: 40 walking lunges hold weight overhead, 30 box step-ups & 15 burpies
                                     120 jumps(rope), 40 sit-ups, 90 jumps, 30 sit-ups,
                                      60 jumps, 20 situps, 30 jumps, 10 sit-ups
                     - biked 5 miles
                     - 50 min elliptical



Monday 10.8 - crossfit: jog 80m in between kettle bell swings (10,9,8.....3,2,1)
                                     100m row sprint (2x)
                     - biked 3 miles
                     - 60 min elliptical

Week 2

Sunday 10.7 - Run Forrest Run 5k
                     - additional walking approx 7 miles total


Saturday 10.6 - pushed mom around the mall and errands around town


Friday 10.5 - 30 min crossfit: 250m rowing then 10 pushups (10x)
                   - biked 3 miles
                   - 55 min elliptical approx 4 miles


Thursday 10.4 - day off

Wednesday 10.3 - swim 70 laps in approx 52 min.


Tuesday 10.2 - 20 min crossfit: 8 burpies, 5 push-ups, 6 burpies, 10 dumbell press, 4 burpies,
                                               15 sit-ups, 2 burpies, 20 kettle bell swings (x4)
                      - biked 3 miles
                      - 57 min elliptical


Monday 10.1 - 30 min crossfit: wall ball x40, x30, x20, x10
                                                alternated with rowing maching 1000m, 750m, 500m, 250m
                      - biked 3 miles
                      - 45 min elliptical

Week 1

Sunday 9.30 - day off


Saturday 9.29 - 45 min swim (64 laps: 22 free, 22 breast, 20 back)
                      - bike 3 miles
                      - 40 min elliptical


Friday 9.28 - 20 min crossfit: pickup/press kettle bell 5x each arm, kettle bell swing 15x,
                                             kettle bell chin 15x, 'axman' 8x each side and 5 burpies on the min.
                  - right arm: muscle tightness has eased up a bit and can almost touch shoulder


Thursday 9.27 - 40 min crossfit: jog 1/4 mile, 21 ring rows, 7 bar squats, 14 air squats (x3)
                        - right arm: still can't touch fingertips to shoulder but getting closer

Wednesday 9.26 - 45 min swim @ 24 hr fitness
                          - right arm: can't touch fingertips to shoulder

Tuesday 9.25 - 30 min crossfit: ball slam, push-up, kettle bell swings, shoulder press
                      - biked 3 miles
                      - 30 min elliptical


Monday 9.24 - day off