cardio wod


WOD 3/24

Full body workout and 30 minutes on the stair climber. 355 calories burned.

Welp I actually stuck to 30 minutes of cardio today. Watching Daredevil on Netflix helped out a lot. It’s only way I don’t get bored. Still too cold to really do anything outside. I just want nice weather. But it’s supposed to rain/snow all weekend 😑Lord help me I might throw something if I don’t get some sunshine.


These 4 hobbies are the keys to healthier habits and positive lifestyle changes.

#crossfit #quotes #time #bodybuilding #quote #aesthetic #Getfit #meditate #geekabs #wod #polishmodel #motivation #blog #girlswhogym #strong #eatclean #diet #cardio #instagood #appbreeze


2017.05.01 💃🏋 Jazzercise Flip Fusion (Fancy-Pants Monday)

So, today was ‘fancy-pants’ Monday … meaning, don’t wear your normal black workout pants. Since gaining back so much weight, I honestly don’t feel comfortable in anything but black pants. I know it’s probably an illusion, but any pattern on my workout pants just makes me feel that much fatter.  Needless to say, I was dreading this. I mean, I didn’t HAVE  to participate, no one does, but as a class manager it’s kinda weird if I don’t. I was able to partially solve the problem with a long shirt which covered the belly bulge to some degree, at least.

I know, this is supposed to be about my workout, but … ugh. I’ve been working so hard to start my weight going back down and it’s just not working. It’ll drop a pound or two or even four, but then it will just jump right back up with no explanation, no change in eating or workouts. Sooooo fucking frustrated.  I want to be able to wear the closet of ‘fancy pants’ I have again … but most don’t fit anymore and I don’t feel comfortable in the ones that do fit.

Anyway, about the workout: the strength sections were really tough, but the cardio wasn’t so much, especially doing low impact. Some routines lend themselves to keeping your HR up with low impact and some just don’t – tonight’s really didn’t.  I don’t quite know what that huge dip  was a little ways in … I think fitibit must’ve lost contact or something, because that didn’t happen. Overall, I count it as a good workout, though, even without as much peak cardio as some days.


WOD 4/15

Legs and abs

I went running outside today. I couldn’t stomach the thought of running inside on a treadmill since the sun was actually out. The run went really well. It’s still pretty chilly in the morning but it wasn’t that bad. My ankle is still touchy but it seems to be doing well.

Lifting went pretty well too. I attempted standing calf raises but I didn’t go too crazy because I didn’t want to overdo it. But now I’m ridiculously tired.

@gerinurse @lil-miss-confidence @theotherstephencobert @strawberryfit @breakfastwiththesun @coffeeandfitblr @ienjoybeinghealthy @mystoryfortheaudienceoftheworld @hippieninjapunk @grandenoirceur


WOD 3/13

Shoulders, glutes, and abs. Did hiit for 15 minutes on the treadmill and did 6 minutes on the stationary bike.

I was a little tired today but I’m trying to up my cardio a bit since I do tend to neglect it. I also took a walk today too which was super nice because SUNSHINE STILL EXISTS. *kermit flails*

I also only have to work three days this week since I’m going to visit a friend this weekend and I’m super stoked. I’m not emotionally ready to go back to work 😂😂



WOD 4/12

Shoulders and abs and half hour running on the treadmill at 6mph.

My ankle is starting to bother me again and I have no idea why. If it continues I’m going to have to get it looked at but I hate going to the doctor.

The run was a little harder since I felt really heavy all day yesterday. A lot of it is because I’m running in very little sleep but sometimes I think my body thinks it still has the extra 45 pounds on it when it doesn’t anymore. But I got through it nonetheless.



WOD 5/15

Completed week 6 day 1 of C25K. I didn’t lift because my neck was really bothering me and I felt it was better to just let it rest.

However the run was pretty good. I did it on the trail this time which was a nice change of pace. My ankle is still bothering me so I’m not really sure what to do but I’m still hesitant to go to the doctor. I’ll just keep keeping an eye on it.


WOD- Cardio & Abs!

I always like to mix it up doing cardio because it is my LEAST favorite. Try the below for a sweaty & effective workout!

Elliptical Trainer- 2 miles (19 mins)

Bike- 2 miles (9 mins)

Rower- 1000 meters (under 5 mins)


40 Bicycles 

20 Weighted sit-ups on Bosu Ball

20 Weighted Toe Touches

20 Weighted Russian Twists on Bosu Ball

40 Hanging leg pulls ups

20 Hanging leg pull ups ALTERNATING sides

20 V ups

20 In & Outs on Bosu Ball 


Happy Sunday. These 3 full body exercises will get your heart rate up. Side note…this song was on repeat in high school 👌✌️❤️
1⃣Side skip rope slams
2⃣Roll back med ball chest pass
3⃣Dumbbell splitter clean
#fitness #fitspo #fitfam #fullbody #battleropes #medball #fitnotthin #wod #cardio #conditioning #nike #atribecalledquest #checktherime

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WOD 4/17

Chest and tris and half hour on the treadmill. I went to the gym with my friend today but I’ll be honest, my heart wasn’t in it. Said friend and I are currently going through a rough time and trying to repair our friendship so it’s been a really hard few months. I’m having a hard time trusting him and I’m not the most patient person ever. But we’re trying to work through it. I just hope it doesn’t blow up.

@gerinurse @strawberryfit @theotherstephencobert @mystoryfortheaudienceoftheworld @lil-miss-confidence @mastachefjordan @breakfastwiththesun @coffeeandfitblr @ienjoybeinghealthy @hippieninjapunk @grandenoirceur


I didn’t go to the gym today but I did work all day and I completed week 4 day 3 of C25K. I had a cross wind all the way home which sucked but at least it wasn’t so hot I was dying.

I also made it a whole week actually going and staying at work. Considering how my mental health has been that’s a goddamn miracle. But I’m very grateful for the weekend because I’m tired of being around so many people and having to pretend I’m okay. I just need a break.

I also have to go check on my friend’s dog since he’s at work and no one is at his house and he works all night on base. I’m so tired though and he lives on the darkest street imaginable. But I don’t mind doing it and I love the dog so it’s okay. Just soooo tired lol.



WOD 4/19

Back and abs and half hour on the treadmill. It’s really interesting how I burned more calories doing my 4 mile walk earlier today 4/22 but not nearly as much doing more work. But it was still a good workout day.

@gerinurse @lil-miss-confidence @theotherstephencobert @strawberryfit @mystoryfortheaudienceoftheworld @hippieninjapunk @grandenoirceur @breakfastwiththesun @ienjoybeinghealthy @coffeeandfitblr @mastachefjordan


WOD 4/23

Shoulders and biceps. I also ran outside today for a half an hour. I’m doing the C25K program again and I’m determined to finish it this time. I really need to strengthen my lungs. I redid week 3 day 3 again and will start week 4 tomorrow.

It was a really nice day outside this morning so I took advantage of it and then went to the gym after. I wish I could say that I’m in a good mental state right now but unfortunately I’m not and I’m basically faking my way through it. Part of why my eating was so bad although today I did pretty well. I just kind of feel hopeless at this point and like I don’t have control over anything and I hate it. I don’t know what to do to get my footing and bearings. I just want to sleep for days but my body refuses even to do that so the days just seem endless and I hate it. It just seems like nothing but unbearable pain and I’m not getting any relief. But I continue to try.

@gerinurse @lil-miss-confidence @theotherstephencobert @coffeeandfitblr @strawberryfit @ienjoybeinghealthy @mystoryfortheaudienceoftheworld @grandenoirceur @hippieninjapunk @mastachefjordan @breakfastwiththesun

Just keep rowing

Minutes into the warm-up you see that one lingering item: 500m row  (wait, I haven’t gotten to the workout yet?!). And mutter to yourself “I hate rowing,” “This never gets easier, or maybe you even dare to skip just that piece. Rowing, enjoyable or not, is a win-win. Not only do you strengthen and condition the upper and lower body, you also gain the benefit of a cardiovascular workout without wear and tear of the joints.

Muscles worked

  • Upper body: Back, abdominals, shoulders, pectorals, biceps, neck, hands, triceps, deltoids, lats.
  • Lower body: Thighs, calves, glutes, quads, hamstrings.

Think of the row as three functional movements: a leg press, a deadlift, and a row. Not only are the muscles groups in your upper and lower body worked but so is your cardiovascular system.

The anatomy of rowing

  1. Ready.  It’s all in the positioning—feet in the stirrups, knees tucked to your chest, and body positioned as close as possible to the flywheel.
  2. Get set.  Focus on form—hinge forward from the hips, position your neck so that you chin is up, and keep your shoulders tight and back flat. 
    As you fatigue… Keep focused on keeping your feet flat, chin up, and shoulders back.
  3. Go. A solid start will lead to a solid finish. Driving with your lower body, keep your feet planted on the footboards. As you push yourself back, wait to pull with your arms.
  4. Finish. With legs extended and knees straight, hinge back at the hips with a neutral spine. Keep your core tight, and pull the handle to your chest. 

Getting to know those numbers

Stroke rate. You know that number that looks something like 20 s/m. Or, the number of times you go back and forth each minute. Aim for holding a stroke rate between18-40spm.

  • So what? Ignoring the numbers on the rower creates a sporadic rhythm.
  • I still don’t get it… Think about it for a second, one minute you’re rowing at 19spm, then 36spm, and then 23spm. Would you walk like that? One small step. One big step. Then a jump, and a hop. That’s obviously not an efficient or logical approach.

Split times. Each time you pull you should see something like 2:12/500m. This time is a reflection of your stroke rate. If you move with the same force consistently your split time will remain consistent.

  • So what? This helps you keep pace.
  • I still don’t get it… Think of it like taking long strides for one min then short quick steps for the next. Doesn’t make sense right?

The Tens! Did it last year and blogged about it so I need to look up my time. I feel like it took me 29 or so minutes last year. It was hard. The planks were THE WORST. I need to get my cardio back on point because these girls are fast when they don’t have some heavy weights to slow them down. If I could get my speed up, I could dominate.

Worked on jumping rope for skills tonight. My singles are good now. However, the double unders are still not happening. I need to start working on them away from the gym.

this fucking guy, insanity workouts never cease to make me want to throwup everywhere.

friends weren’t feeling kickboxing tonight so i opted for a home workout which consisted of:

45 minutes of insanity max-interval-circuit 

50 front squats @60lbs (all that my silly barbell has at the moment)

50 bent rows @60lbs 

50 v-ups

*all done while my crazy cat wanted to attack & play.