7 Ways to Increase Your Intensity

The 2 week marker was a big deal for weights when I played in college. We got new exercises, and I would be like "Thank God! I don't have to do step-ups anymore!!!!" (I hate step-ups). Besides being a great confidence booster, changing the workout every two weeks is crucial to avoid The Plateau. The Plateau is an evil place where you are working hard but go nowhere.

This is what happens with plateaus. Frustration, followed by quitting. [Image]

Increasing intensity is the key to avoiding this dreadful place. Usually this means increasing weight and variety of workouts. However, since my "gym" consists of a yoga mat, 5 lbs dumbbells, and the streets of DC, I have to get a bit creative.

Not So Fun Friday

"Never let your head hang down. Never give up and sit down and grieve. Find another way."-Satchel Paige

Talk about a rough day. I feel like it's a giant cosmic joke that Fridays are one of the hardest days of the week. The roomie kept me up all night talking on the phone, had an early job interview, a good friend with boy troubles, and now CROSSFIT??? What the heck was I thinking? My brain was probably doing one of these "rent money, rent money, want sexy bod, sexy bod, chocolate bar, wine...nap."

Exercise of the Day: Rocca Press

The Rocca Press

The Rocca Press is like a modified BW shoulder press. I couldn't find the exact muscle groups this works but if I had to guess, I'd say this is good in varying degrees for scaps, triceps, biceps, abs, back, and lats.

Check out the video to see it done but here are the basics:

Dreaming Big

"Failure is not fatal, but failure to change might be."  -John Wooden

I'm becoming more of a believer in yoga every time I do it. It mostly has to do with the fact I can touch my toes for the first time in probably over a year (I'm ridiculously inflexible).

This will be me one day. And by one day I mean HOW IS THIS POSSIBLE??? [Image]

Anyways, after my amazing yoga session, here's my workout for the day:

60 jump rope
10 burpees

Time to Crack the Whip

"Make sure your worst enemy doesn't live between your own two ears."-Laird Hamilton

If Hamilton can do this, I should be able to do a measly workout [Image]

Struggling to work up the enthusiasm to exercise. My mind is under the impression that I am "busy". Not sure what I think I have to get done today, because I'm pretty sure I've got nothing to do.

60 jump rope
20 jumping jacks
Back lunge w/ bicep curl (10/leg)
Hamstring kicks (10/leg)
Shoulder stability (2x45 sec/arm)
Suitcases (15)

Injury Prevention: Hips

I've got bad hips. Apparently it has something to do with the way I walk, or the way my skeleton is, or just because I'm weird. But apparently most people are in the same boat as I am.

Common Hip Injuries

As a victim of daily hip pain, I decided to do some quality self-diagnosis via the Internet. Here are some common ones. Disclaimer: if you're actually in pain, you should probably go see a doctor.

Taco Tuesday

"Always bear in mind that your own resolution to succeed is more important than any other one thing" -Abraham Lincoln

Confession, I really want some Mexican food, hence the title. The Californian in me is pushing to get out: if only I had the money or knew of a real Mexican restaurant to go to. Anyways, enough about food.

Had my 20 min yoga today. I suck at the "constructive rest pose" or whatever it's called at the end. I lay there thinking I could be doing dishes, or my laundry, or I really need to review ecology, instead of being meditative.

SO COOOLLLL!!!!

I love things like this!! Not normally an Under Armour fan but this pumps me up like nothing else. I literally feel like doing a million stadiums right now. Check out the video.

Happy Monday!

"Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle" -Christian D. Larson

Week 2 of this workout! This is about the time where I start to be like, "hmmm how badly to I want to be in shape, because I really don't want to work out." But time to suck it up and get things done.

Repeat 3X:
60 jump rope
10 burpees
Pushup to plank row (5 pushups)
Bicycle (20)

Ab-tastic Sunday

"Take care of your body. It's the only place you have to live." -Jim Rohn

Spending my Sunday with a nice little Grey's Anatomy marathon. Forgot how awesome the first couple seasons are!

"You're my person"-what a classic quote! [Image]

Anyhow, plan for the day! I like to kind of take it easy on the weekends, but have an inability to sit still, so I figure a nice little ab circuit will be a nice little activity.

Repeat 3x: