Monthly Archives: August 2011

Hello My Pretties!!

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Whoops…it’s been quite a while since I’ve posted. Ok, let’s see if I can catch everyone up to speed!

Monday 8/23
WOD Modified due to breathing
5 Rounds:
5 Front Squats (45#)
20 Weighted Step Ups (15# Kettlebell in each hand)

Tuesday 8/24
Strength:
Clean and Jerk
3(65#)x 3(75#) x 3(85#)

WOD:
100 Push Ups
200 Squats
OMG…are you kidding me?! I was sore for days afterward! The others had to run 200 meters every time they stopped/rested. I didn’t have to.

Wednesday 8/25
Skill:
Snatch

WOD:
3, 6, 9, 12, 15, 18, 21, etc
Push Press (55#)
Pull Ups (Green band)
Finished round 15 and 10 push press into the next round.
The push presses were tough. My arms were quite sore from the push ups the day before. My arms were very achy over the weekend from both WODs.

Monday 8/29
Skill:
Kipping Pull Ups

WOD:
5 Rounds
3 Cleans (65#)
20 Burpees (Modified to 10)
Finished in 12:13
I could definitely do more weight on the cleans. One of my problems is estimating the right weight for me.

Tuesday 8/30
Strength:
Front Squats
5(45#)x 5(65#)x 5(75#)x 5(85#)x 5(95#)

WOD:
Tabatas
Squats (10)
Push Ups (6)
Back Extensions (7)
Abmat Sit Ups (9)
Whew…those back extensions were vicious! Glad I did those before the sit ups though. I have a love/hate relationship with Tabatas. They relatively short but it really zaps you. I fell asleep on the way home! hahaha

 

Tomorrow is my 3rd dilation. I can’t wait to be able to breathe again! Last time they were able to increase my trachea by 200%. I hope they can do the same this time. If you have no clue what I’m talking about, you can read about it here. The nerves are starting to kick in and I have a feeling I may not get much sleep tonight. I have to be at the hospital at 7:30 tomorrow morning. Surgery is at 9 and I hope to be home by 12 to get some more sleep!

Endurance Testing

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We started doing our Benchmark tests yesterday and finished them up today with the endurance portion.  I thought we were going to do Deadlifts today, but nope…we didn’t. I was a little disappointed with that, but I’m sure it’s coming some other day.

Endurance Tests:

1 Minute Pull Ups (15, green band)
1 Minute Push Ups (26, on knees)
1 Minute Sit Ups (with abmat, 27)
1 Minute Squats (to med ball, 41)
20 Cal Row (56 Seconds)

We only had 5 people show up today. The past two days there had been 11 people, so I expected more. We started with the Row, which was very tiring. I’m glad I got sub 1 minute but will definitely try for better next time. I tried not to look at the cals so I wouldn’t focus on “almost done” and just try to push through the entire thing. It was great watching the others do it too. They were flying so fast a couple of them flew off the seat!

Next up was sit ups. My abs were sore from Monday’s workout so it was a painful minute!! Normally we do abmat sit ups with butterfly legs and using arms overhead. For this test we had to keep a regular sit up position (knees up) and hands behind our heads. Our elbows had to touch our knees for it to count. I’m glad Jennifer was my counter because I’m pretty sure I would have lost count! I’m happy with the fact that I didn’t stop once, even though I wanted to.

We went into pull ups after that. I used the green band because I just can’t get many with the blue band. The pull up didn’t count if your chin didn’t reach the bar. DOH! I definitely need to work on my kipping motion again.

Going from pull ups to push ups was tough. My arms were tired and burning. I didn’t do “normal” push ups (not on knees) because I wanted to keep good form. I get too “wormy” if I try to do too many plank push ups. For a push up to count you had to touch your chest to the ground and lock your arms out at the top. I rested 3 times for about a second each. My arms were burning too bad.

Last, we did body weight squats to a med ball. If your butt didn’t hit the ball and you didn’t lock your hips at the stand up then the squat didn’t count. I had to pause a couple of times; However, I was happy with my number.

All in all, it was a good day! Glad I get a weekend to recover because I’m already pretty sore! How was your day?

Benchmarking

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Today started day 1 of our benchmarking at CrossFit. On the roster:

Push Press (95#)

Power Clean (105#)

Back Squat (175#)

I started with Push Press. This was an experience! I tried to do my max with 105# but I couldn’t get my arms all the way straight. In fact, I was losing control of the weight and since it was going backward, I just plopped it down on my shoulders. Stupid? yes…Painful? A little bit….Everything was ok? yep. So, I dropped back down to 95# and maxed there. This was up 10# from last time, but not as much as I wanted. I wanted the 105#. My partner, Sunny, kicked ass! She is such an inspiration.

Next was the Back Squat. We don’t do back squats very often. In fact, the last time I did them that I can remember was when we maxed out the last time. I went up 20#, which was a 10% increase. I would have liked to have done at least 200#. Again, not what I wanted, but still happy with the increase.

Last we did the Power Clean. My max with the clean was 105# and that’s what I got again this time. I was pulling the bar high enough, I just couldn’t get myself to squat under it. It’s definitely a mental thing. My other issue is that I’m not very flexible in my arms so I have a difficult time getting my elbows up. If you can’t get your elbows up you won’t be able to support the higher weights!

All in all, I’m pleased with the increases but still a little let down. Tomorrow is the final day of benchmarking. I’m not sure what we’re doing but Shane said we were doing some other “moves” (I assume deadlift) and some body weight work (how many push ups in a minute type thing). I’m sore tonight and I imagine will be sore tomorrow. We’ll see!

It’s an “easy” day my a…

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Saturday I met the ladies at Town Market Square and got 3.75 miles in. I wore my new vibrams with the hopes that they’d help with blisters.

Nope….didn’t work. I felt them starting about 2 1/2 miles in. I’m a little bummed, but it may just be that I didn’t let my feet get use to them? I got blisters on the balls of both feet and on the heel of one. I’ll keep wearing them and see if maybe it gets better.

Today was supposed to be an easy day at CrossFit. While it looked pretty easy, it actually kicked my butt pretty good.

We started with 50 Double Unders/200 singles. I did the singles since I can’t do DUs. After about 25 of them I kept hitting my legs with the rope. Guess my rhythm was just off. So, I threw the jump rope to the side and just did it without the rope. As soon as we finished the 200 jumps we started our rounds.

WOD:
3 rounds
10 Pull Ups (green band)
20 Push Ups
30 Sit Ups
40 Squats
Rest for 1 minute
Finished 19:40

My pull ups were pretty good. The hardest for me today was the squats. My quads started burning pretty quick on. It wasn’t the hardest workout I’ve done, but it was still hard!  Tomorrow and Wednesday we’re supposed to be doing strength and body weight benchmark tests. While I normally try to go Monday, Tuesday and Thursday, I think I’ll go Monday, Tuesday and Wednesday.

Weigh in was Sunday…I’m back down to 199.7. Finally back down below 200…now, to keep going. Want to get below 196 and into the 180’s. 196 is the lowest I’ve gotten since starting crossfit.

 

There*s no knowing where we*re rowing

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Name the movie those song lyrics are from…ready? 3…2…1 GO!

Strength:
Weighted Push Ups
5(10#) x 5(15#) x 3(25#) x 3(35#) x 3(45#)

WOD:
4 Rounds
20 OH Squats (45#)
400 Meter Run (modified to 20 Cal Row)
Finished in 17:03

Today’s workout was tough, but good. OH squats are not my best squat but they went alright today. I still get quite wobbly after a bit. I need to figure out what I’m doing wrong there. Instead of running I was able to do the rowing machine. That worked great for me. I wasn’t so zapped from not being able to breathe after the run. The rowing was more difficult than I thought it would be though! I didn’t want to workout today, but I’m glad I went.

Cool Down:
Abmat Sit Up Tabatas (9)

Good day all around! Answer to the question above: Willy Wonka and the Chocolate Factory

Fight Gone Bad Redeux

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Yep yep!! It was Fight Gone Bad again. My score last time was 182. This time around my score was 164…so….that went down. However, I went up on weight on all of lifts.

Wallball 16#, up from 8#
Sumo Deadlift High Pull 45# up from 35#
Push Press 45# up from 35#
Box Jumps 20″ step ups up from 14″ step ups

Plus, add in the fact that it was boiling and I’m at my lowest breathing point (150 on the peak flow meter, lowest before last dilation too). So, I’m going to take it as an even move. We also have a rowing machine now!! Stoked about that.  Thankfully, I wasn’t as tired/drained today as I was Thursday.

Here’s the breakdown:

This weekend I bought some Vibram Five Fingers. It takes me about 30 minutes to put them on because my little toes never want to cooperate! I bought these because they supposedly help keep blisters from forming, if they fit correctly. I’ll give them a trial run on Saturday to see how they feel. Once I get them on they are actually pretty comfortable, yet odd looking! Yep…I went with pink…why not?

My eating has been very good this past week. Today was day 8 of no artificial sweeteners, sugar, grains or “white” foods. Mike is doing it with me this time, which seems to help me stick to it more. I don’t think he’s that big of a fan but he’s still hanging in there!

I’ve been happy with my food options available at the local HEB lately. So glad they’re starting to carry more nitrate free/free range/grass fed/organic foods!

Mmmmm….green beans, sausage and kraut!

Sunday was also weigh in day. When I weighed in after my vacation I was up to 206#. Eeek!! I weighed in yesterday at 201.4! Down 4.6#…in one week. Granted a lot of that was probably water weight from cutting out some of the foods, but I’m quite excited about it! We’ll see what this Sunday brings. I bought myself the Wow: Worship CD as a reward. This week if I reach my weight loss goal (1.5#) I get to buy a book!

How are you doing in your fitness journey?

Is it Friday yet?

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Started off the workout with a 400 meter sprint for time. It was friggen hot!! At least 100 degrees. I finished in 2:23. Last time, I finished in 2:12. I could have done better today if 1) it was cooler and 2) I could breathe normally.

WOD:
Tabatas
Push Press (45#)
GHD Sit Ups
Pull Ups (started green band went to black)
Wall Balls (12#)

Today was a tough day. I felt like I had absolutely no energy. My strength was poor as I could only get 3-4 push presses after a while. Pa.the.tic. I played with our new rower (squee!) for a little bit afterward but was too pooped to do much of anything. I have been eating clean for the past four days. I’m hoping once my body kicks back into fat burning gear my energy and strength will be better. I don’t like workouts where I feel like a failure!