Something outta nothing + a new arm burner
After a weird couple of days -sorry again for the server issues!- we’re back to blogging action 🙂 It was so strange to not be able to post, but I am so thankful to Cody and Ryan for their hard work to get the blog going again.
Every post for the rest of the summer:
we swam, we grilled, I had a glass of wine, the end. Just kidding… but not really 😉 Hope that’s ok?
So we did swim again yesterday, our dinner was baked instead of grilled (walking’ on the wiiiiild side)
I did have a glass of wine,
and also went to CrossFit for the third time. I went to the “lite” class again, and to my happy surprise, it was the exact same thing as the regular option. The only change was that I did ring rows instead of strict pull-ups -which I would have had to do anyway- and it KILLED me. Last time I left wanting more, but for my third class, I got more than enough.
The warmup:
10 Storkes
10 Frankensteins
10 slow burpees
10 push presses (no weight on the bar)
200m run
We did that twice, and then went into the WOD (Workout of the Day):
3 rounds
1 minute ring rows (or strict pullups)
1 minute burpees
1 minute rest
1 minute push press (weighted)
1 minute row
1 minute rest
We were doing the workout for reps, so we wrote down our reps for each round (for the row portion, 1 calorie counted as 1 rep) and tallied everything at the end. It was only 17 minutes, but it was an intense, fiery 17 minutes. For the last round, the coach was yelling to keep us pushing hard -he remembered all 14 of our names and would say things like “Great job Gina, keep moving!”- and for the last round, he said something that really clicked with me:
“Any energy you have left: burn it. You may feel like you have nothing left, but it’s amazing what you can get out of nothing.”
This really resonated with me because I’ve experienced it, in a variety of situations. There were so many times when Liv was a newborn that I thought I wouldn’t be able to survive another night. (It’s fully understandable that sleep deprivation is an interrogation technique.) But I did it, night after night, on hardly any sleep. A 17-minute CrossFit workout is a picnic compared to staying up all night, feeding and pumping 😉 (New mamas, hang in there. It gets so much easier, I promise.)
My arms are wicked sore from the workout, and I thought I’d share some of the gun show love with a new arm burner.
Please let me know if you give it a try!
Have a wonderful morning <3
xoxo
Gina
Stay tuned for a new family post this afternoon and a new dance cardio video in the am!
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Excited to try this arm burner! I’d LOVE some more definition in my arms before swimsuit season arrives. 🙂
The arm burner looks fantastic! That’s definitely my favorite thing to workout.
I just love the burn.
Now I’m so craving chips and salsa, that salsa looks incredibly fresh – the best.
There’s nothing like the feeling of a greta workout! Especially after, when you know you gave it your all :). Your dinner looks so good!
Do you marinate the veggies in the bag or just use it to toss them around in seasoning?
i marinate them in there, in the fridge. that way, i can prep everything while liv is eating lunch and quickly throw it in the over or on the grill before dinner
That arm burner looks great! Love it!
Is it too late to join the Summer Shape Up? I would love to try the workouts!
That salmon looks yummy! I love capers!
That salsa looks amazing!! And that arm workout sounds epic, will definitely be trying that!
Yummm there is nothing better than an outdoor meal, wine + swimming! Gotta love summer 🙂 Thanks for sharing this arm workout. I always feel like arm workouts are so effective and can really have an impact quickly!
What’s a storke?
And is there anything particularly special (besides the pain) about a slow burpee? Any form tips? Is there a push up?
I might try this today to get a little burn going on my day off. 🙂
I love the quote of keeping going. I know that I’ve definitely had moments where I thought I had nothing left, and then leave and am dissapointed I didn’t push myself just a little harder.
One time I was at a yoga class and the instructor said, “Your mind will tell you that you can’t do anymore, way before your body hits its limits”. I loved it and think of it whenever I start telling myself I can’t do something.
I am SO doing this arm burner tonight. Looks fab! Already did my active recovery yoga and it felt great to stretch things out.
I think I’ll throw the arm burner in after my next WO3. Did my first round of it today (blog was down the other day, so I did my own thing) and loved it! Also did your original barre burner and 20 min HIIT. Loving how fit I’m feeling these days!
Love the quote and the meal looks delicious!
Can’t wait for week 4 shape up!
I just looked at this like WHYYYY GINA??? Arm burner is right! I did this with small weights & I’m gonna work up. My arms definitely need more definition!
yeahhhhhhh 🙂
Splitting up wo3 and hiit today so i added the arm Burner onto wo3…..burner is right! Biceps at the end…ouch! Thanks Gina, the summer shape up has been great and incredibly motivating to work out on my own at home! I know wk 4s going to be killer/great too!
I need to try the arm burner workout! I have fallen into a routine during my pregnancy, and need to shake it up a bit! Thanks for sharing, as always.
“You may feel like you have nothing left, but it’s amazing what you can get out of nothing.” WHAT AN AMAZING REMINDER!!!! I am posting this on my bathroom mirror, fridge, computer, and anywhere else I frequent…this is something that I need to tell myself all day, every day.
I too am a first time mom (Baylie, 11.5mo). I work full time and my husband is always traveling for work (he left for a 2-week trip the day after we got home from the hospital with Baylie…talk about jumping into motherhood head first!!). There have been times when I didn’t know how I could make it through another HOUR. My husband often asks me how I do it (work all day, get home and care for Baylie, clean, sleep, wake up, repeat.), and I shrug and tell him “I just do it.”
As mothers, we surprise ourselves every day with our capabilities. Just when we think we can’t take another tantrum, or midnight waking, or food fight… it somehow becomes so natural to just do it.
Hey GIna!
I just did this after the tabata/strength circuit you did today (which i love! its one i come back to) since i just had leg day, and loved it! i have to admit though- i had to drop weights for the tricep pulses!
awesome!! those kill me too 🙂
OMG just did this workout…arms are shaking as I try to drink my water. lol. Difficult but so amazing!
haha i’m so glad you liked it!
also, thank you for sending the adorable pic with your zquicks!! i loved it!
lol yay! I got some weird looks from the husband when I was taking a picture of me holding shoes but thankfully he understands the awesomeness of the fitnessista. 🙂
Hey just wanted to let you know my wife was looking for a good arm workout and you gave her the perfect one. Thanks and great site!