Building up your V02 max

I began climbing the staircases primarily to gain strength in my legs. Building up my v02 max was just a plus. I didn’t realize how effective climbing the stairs would be until I started running again.

Before, when I used to run the slightest incline, my calves would immediately tense up and my lungs would hurt. It’d feel like a cramp, only in my lungs, and was awful I’d end up breathing so heavily that I’d have to slow down significantly in order to regain control of my legs and breathing.

Now, running what I consider to be fairly steep hills doesn’t phase me at all. At the end of a 10km jog (which takes me roughly an 1hr), I find myself not even needing any recovery time. It almost makes me feel invincible!
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Most recently,

I went from climbing the stairs 5x (sets) = 3,620 steps, to 7X (sets)= 4,564 steps.
Instead of recovering once I reach the top, I’ve trained my body to recover as I go down the stairs, which saves a lot of time.

Tomorrow, the goal is to tackle 9X (sets) = 5,868 steps

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These little accomplishments have given me a great deal of confidence, in both my ability as well as my body

Tough Mudder Training- Developing Those Leg Muscles

The most brutal part of last years tough mudder was climbing the slopes multiple times. In order to prepare for it (the best one can anyways…) we decided to start climbing the stairs again. Although it’s a weak simulation of what to really expect, it’s an excellent way to build your V02 max and develop some serious strength in your calves and quads.

Going up the stairs = 326 steps one way
326 X 2 = 652 (one set, up & down)

We started off with 5 sets.

The goal is to continue to increase the sets, decrease rest periods and climb the stairs more quickly.

Girl put in work!

I’ve been eating much cleaner, smaller, frequent meals throughout the day while maintaining my regular workouts.
Although the changes in my body are subtle, I feel great none-the-less! I’ve discovered that my body now has a difficult time digesting foods like Wendy’s, and eating anything high in carbs for dinner also makes me feel incredibly sluggish. The best part about the changes in my meals is that I don’t feel bloated anymore!! yayy

On another note, I’ve got exactly 1 month before my doing my second tough mudder. Time to beef up my training!

Finally got the parachute!!!

I knew that sprinting against the wind would be tough..
but sprinting against the wind with the resistance of the parachute left me with a burning sensation in my lungs as I tried to stabilize my breathing (it didn’t help that it was incredibly cold outside either). It was a feeling I hadn’t experienced in a long time. I felt so defeated and exhausted by the end, I just wanted to curl up into a ball.

Even so, having finally tried this, I’m pretty excited to be able to incorporate it into my workouts! The amount I struggled today proved that I’d gotten pretty weak and slow over the winter…it’s time to step it up now

20lbs heavier and many years later…

I can still fit into my old jeans from highschool

…and I love my body now, more than I ever have!

Incorporating strength training and weights into my workouts has done my body a great deal of justice!

Intensive Ab Workout

→ leg raises-centre (targets lower abs) x10 reps
→ leg raises-left (targets lower abs + obliques) x10 reps
→ leg raises-right (targets lower abs + obliques) x10 reps
*do 2 sets of these exercises (making it a total of 60 reps)
→ jack knives (targets core) x50 reps
→ russian twist (targets core + obliques) x30 reps
→ kettleball raise (targets core) x 30 reps
→ alternate 10 crunches (targets upper abs) + 10 bicycle crunches (targets core)
*do 3 sets of these exercises (making it a total of 60 reps)

Complete a total of 3 sets (this includes leg raises right down to the bicycle crunches)

Minimize taking breaks between the exercises unless absolutely necessary. When your abs starts to feel tense and painful, DO NOT STOP. The pain is an indication that your exercise is becoming effective. Before you know it, you’ll have a much stronger core, and will be able to double your reps pretty easily.

ALSO! Remember, doing straight ab exercises will not necessarily get you noticeable abs! Eat clean, and incorporate weights and cardio into your workouts as well!

BTW! Just wanted to share my sexy new trainers with you guys! <3 <3

Toe Touches

This is definitely one of my favourite crossfit exercises!
It’s a really effective way to build your forearms, and target your core + quads

My form is still a working progress.
I find it incredibly difficult to hold my stance when my feet hit the bar (when doing multiple reps)
In any case, some of you may be able to do this with ease!
Remember! The slower you do it, the more challenging and effective it becomes.

Workout Songs Cont’d

Some songs I’ve recently added to my ipod

-Rihanna ft. David Guetta, Right Now
-Kanye West, Big Sean, Pusha T & 2 Chainz (RL Grime & Salvage Remix), Mercy
-Mackelmore & Ryan Lewis ft. Ray Dalton, Can’t Hold Us
-T.I, Go Get It
-A$AP Rocky ft. 2 Chainz, Fuckin Problem
-The Cataracs, Cantaloupe
-The Cataracs, Synthesizer
-The Cataracs, Roll the Dice
-Hardwell, Call me a Spaceman
-Junior Caldera ft. Natalie Kills & Far East Movement, Lights Out
-Jason Derulo, Breathing
-Nicki Minaj, Vava Voom
-Nicki Minaj ft. 2 Chainz, Beez in the Trap
-Steve Aoki, I’m in the House
-Usher, Little Freak
-2 Chainz ft. Drake, No Lie
-Childish Gambino, Sunrise

Enjoy, and happy workout!

Overhead Squats

Part of my strength training workout;

max reps per min

Strength Training WOD

**MAX REPS FOR EVERY EXERCISE**
1 min on, 1-2 mins off

Exercises:
1). Wide Grip Pull ups X17
2). Close Grip Pull ups x14
3). Alternating Push ups (left + right side = 1 rep) X5
4). 21′s (bi-cep curl 7reps x3 variations) x2 [see below for exercise description]
5). Side to side Push ups x15
6). Diamond Pushups x22
7). Overhead Squats (15kg) x21
8). Military Press (15kg) X15
9). Weighted Squats (25kg) x14
10). Weighted Lunges (10kg) X19
11). Clean & Press 15kg X13

BONUS:
1). 21′s
2). Side-to-side pushups
3). Jump Squats
4). Overhead Squats
5). Lunges

EXERCISE DESCRIPTIONS
21′s:
A). 7 curls from 0-90 degrees
B). 7 curls from 90-180 degrees
C). 7 regular curls (o-180 degrees)

Military Press:
Standing barbell shoulder press

Alternating Pushups
A). Wide pushups
B). Military Pushups
C). Diamond Pushups