Vacation Week

We haven't posted much this week because we have been on vacation. Well, vacation from our jobs but not vacation from working out. We are still in the process of going through the tacfit routines which is 2 days of work then two days of rest (which we have been filling with Sonnon's recovery work and some kettlebell training).

Besides our tacfit this week, here is a picture of what we have been up to....

Tact fit rest day 1: Clark did a modified version of the Gym Jones work out "Get in Line."

10 Kettlebell Rope Drags (72 pounds of kettlebells tied to the end of a rope. You begin at the end of the rope, drag them to you and then grab the end of the rope, sprint until it is stretched out and do it again) .

10 Wall Balls at 25 pounds

15 kettlebell highpulls at 53 pounds each hand

20 ball slams at 25 pounds

20 sumo deadlift high pulls at 88 pounds (two 44 pound bells)

20 burpees


Do all of the above for 5 rounds



Michelle has been recovering from an "injury" this week. She managed to pull a muscle in her foot and has had to do as much stuff OFF her feet for the week. She ended up doing a workout called Easy Ab Day:

3 Rounds of each of the following 30 second rounds. During the 30 seconds of rest you must do 5 push ups and get set for your next exercise.

30 seconds of GHD (glute hamstring developers...since we don't have a GHD machine, she did them off the back of our tractor tire that we use for flipping).

30 seconds of rest w/push ups

30 seconds of hanging knee tuck

30 seconds of rest w/ push ups

30 seconds of KTE (knees to elbows)

30 seconds of rest w/ push ups

30 seconds of static plank/push up hold on rings

30 seconds of rest w/ push ups

30 seconds of right side plank hold

30 seconds of rest with push ups

30 seconds of sit ups

30 seconds of rest with push ups

30 seconds of left side plank hold

30 seconds of rest with push ups

30 seconds of sit ups

30 seconds of rest with push ups

30 seconds of Russian Twists

30 seconds of rest with push ups


Tacfit rest day 2: Clark used the bar bell at 60 pounds to row for 30 minutes. Michelle did 45 pounds to row for the same time.

Tacfit Pictures

It's another day and another workout. We have managed to get on a different tacfit schedule which worked out great for the blog. Clark was on Mission 3, Level B (Grunt Level), cycle 2 out of 7 low intensity day. Michelle was on a tacfit recovery day working an alternate workout at medium intensity.

Michelle's WOD:
Warm up:
5 one legged deadlifts on the right leg with two 25# kettlebells
5 one legged deadlifts on the left leg with two 25# kettlebells
30 seconds of rest

4 rounds

Workout:
Sumo Deadlift High Pulls with 55 pounds
Glute Hamstring Developers

7 rounds with reps reducing by 3 reps each round for 21-18-15-12-9-6-3


Since Michelle wasn't working a timed workout, she was able to get some great shots of Clark during his tacfit routine today. Enjoy

Back to the Basics

It was another gymnastics day for our daughter which means another parking lot workout for us. It was also a tacfit recovery day. It was supposed to be a "no intensity" day...but that wouldn't go along with the madness that we bring, would it??? We loaded the kettlebells in the car and tackled Maxwell's Double routine during the last hour of gym. It has been a few months since we hit this one and we could tell! It was a tail kicker today.

We learned a lesson today that you may all want to keep in mind as the summer is upon us. Working out in the parkinglot meant working out on asphalt. We didn't work out until 7:00 pm which mean that it had all day to absorb the wonderful Florida sunshine. The heat that it sent back up to us made us feel like we were working out in a sauna. We both went through TWO 24 ounce bottles of water during the workout because of the heat...and that barely kept us hydrated! I think we may have to move our workouts to the park for the summer so we can work out in the grass under a tree. LOL!

For those of you who don't remember the Maxwell Double Routine it is 5 rounds of the following:
30 Seconds of Double Squats
30 Seconds of rest
30 Seconds of Clean and Push Press
30 seconds of rest
30 seconds of Thrusters
30 seconds of rest
30 seconds of Front Squats
30 seconds of rest
30 seconds of Renegade Rows
1 minute rest

Be careful working out in this heat...it will catch up with you before you know it!