Tag Archives: OH Squats

Arms Are Overrated

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We started the night off with as many burpees as we could do in a 20 second time limit, rest for 10 seconds and repeat 3 times. Then we did OH squats where we were supposed to up the weight after each round. We did 3 reps for 5 rounds. I misunderstood and did the same weight for the first 4 rounds, then added 10 lbs (total of 45#) to the last round. Which, I’m embarrassed to say was probably the most I would be able to do but I would have liked to have tried. My partner wasn’t really a partner so I didn’t have a spotter anyway.

The WOD was 5 rounds of 40 sole to sole sit ups and 20 push presses. I started off ok on the sit ups. I was able to touch the wall each time. Then, I thought I could do 45#s on the push presses, but after I got about 4-5 into my 20 when I realized that I was not going to be able to do that much for 5 rounds. So, Shane got the 35# bar for me. I was very slow….in fact after the first round of sit ups my abs were trashed and I could only do crunches. I was struggling to get through my last round of push presses (I had done 12) when Shane said I could drop down to the PVC if we needed to. I told him we’d see. I had already down graded from a 45# bar to a 35# bar so I was not going to go down to the PVC!! I got it done in 19:58. Right now, my arms are trashed. I can barely lift them up to fix my hair!!

I came across a quote today that I really like and think applies to CrossFit. “We must embrace pain and burn it as fuel for our journey.” – Unknown

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WOD’s Goin’ On?

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You know…the hardest thing about blogging is coming up with the damn titles! Sometimes I just choose random titles but usually I try to make it relevant to the post itself. Take this one for instance…WOD…Workout of the Day. Since it was a CrossFit day, it fits. Clever huh? huh? yeah, ok, so it was a bad play on words. Anyway….moving on!

We started today’s CrossFit a tabata round of weighted sit-ups. Toward the end I was only able to go 1/2 way up. Shane asked us if we wanted to do abs before or after the WOD. He didn’t care, we were going to do them either way! Michelle and I both agreed it would be best to do them first because afterward we’d be too gassed to do them properly. Have I mentioned how much I don’t like sit-ups? Well…I don’t but they do work your core.

The WOD was 3 rounds of running 400 meters, 30 OH squats (I used the 35# bar), and 21 pull ups. Since I can’t do a pull up yet I just do jumping pull ups, which is still work. I’m a very slow runner. In fact, I’m more of a walker than a runner. Shane felt we should be able to finish in 15-16 minutes. Pppffftttt…right! The first run wasn’t too bad. The OH squats right after the run was a little tough because I was breathing so hard, which affected my hold on the bar overhead. The second run was quite a bit slower. It was a bit drizzly but felt pretty good because it was cool. When I was coming in from my second run Shane told me that I could modify the run if I needed to because he just wanted me to be able to finish the entire WOD. I just nodded my ok while thinking “Like hell I’m going to modify the run. I will finish the WOD. I will finish the WOD.” That became my mantra for the last round. I think I was more waddling than running that last round, but I finished the run and the entire WOD in 21:53. Needless to say I wasn’t close to his 15-16 minute estimate! None of us finished in less than 19 minutes. However, I’m proud of all of us. I think we have all improved. I know my first workout put me out of commission for a week. I was so tired afterward that I would have been happy for someone to carry me to my car and was sore for days! AND….that was only 5 rounds of 15 OH squats (I used a dow…so no weight) and a 100 meter run. It’s amazing what a different a month can make.

On the de-cluttering front, I am getting rid of an address book my old boss brought me back from her trip to Paris. I have all my contacts on my phone, which is backed up to my computer, so I don’t think I need it anymore. In the trash it went!

Update on my Grandfather: They moved him to an acute longterm hospital tonight. The nurse attached an EKG machine to him, then proceeded to push the cart away while he was still hooked up to it. I’m hoping that was just a mistake and not a sign of the care he’ll be getting. They are keeping him sedated because he isn’t “doing well” when he’s off sedation. Whatever that means. They told my Dad and Grandma that they will be trying to get him off the respirator over the next 5 days; However if they are not able to get him off the respirator then the family will need to make a decision on what to do. His kidneys are still only functioning at 40% as well. It has been such a roller coaster. I thought he might actually pull through this, being the stubborn old goat he is, but now I’m not sure. So, we play the waiting game again.

Star Trekkin’ Across the Universe…

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Happy Tuesday Folks!!

Today was a tiring day at CrossFit but not as tough as some of the previous classes have been. We started with some cleans (5 rounds of 3 with increasing weight, I got up to 55#s). Then we started our WOD. It’s as many rounds as you can do within a 20 minute time period. 5 Chest to Bars (however I had to do jumping pull ups…not much of a pull up!), 10 dips (again, these were tough), and 15 overhead squats with the 35# bar. Good news….That’s the most I’ve used in overhead squats, so I’m improving there!

I was drenched in sweat by the time it was over. Of course, it didn’t help that it was 78 degrees out there. I can’t imagine doing these workouts during the summer with 100 degree heat.

Hope y’all had a good workout today!

Why Did I Sign Up Again?

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Tonight was the hardest workout by far in Crossfit. We started with deadlifts, which I did with 95lbs. All the ladies did…we kick ass! lol…well, I did until the WOD. We had to run 200 meters, do 5 overhead squats, and 15 push ups…then repeat 8 times. There was a 27 minute time limit. I tried my best to finish in 27 minutes, but by the time I finished my 8th run it was 27:30. I went ahead and finished my overhead squats and push ups even though I didn’t make the time (finished 28:53). I’m hoping I didn’t hold up the next class but I have a feeling I did. As soon as I finished my workout I wanted to cry. I was tired and extremely frustrated. I wanted to finish before time ran out. I didn’t want a DNF.

I walked over to where Michelle and Alaina were talking with a guy from class. They asked how I was doing and I started tearing up. I didn’t actually have any tears fall…I was able to suck it up, but I wanted to. Then Michelle told me “it’s okay to cry. Sometimes you need to. After you work out that hard your emotions and hormones are high. Remember what the board said?” To which I wasn’t sure which saying she was referring to. “You’re part of the 10% that’s trying to get fit. Most people are at home right now watching tv.” Thank God for Michelle. She definitely helped me put it all back into perspective. I was still pissed and frustrated I didn’t make my time, but I was doing something good for my body…so even if it took me a little longer, what does that matter in the whole scheme of things?

So, right now I’m relaxing on the couch while watching Fantasia to relax and unwind while putting heat on my legs. Tomorrow is going to be another rough/sore day!

source: Fanpop

I Took the Fit Out of Crossfit!

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It all started when I agreed to try out a Crossfit class with some ladies from work. I watched one video and I have to admit it truly scared me. I walk on a normal basis and I have no doubt I could go out and walk a 5K tomorrow if need be, but I am a wimp when it comes to strength training. For better or worse, I’m a clutz and tend to try to use weight machines (if I do strength training) so I don’t drop the weights. So, the idea of putting free weights above my head wasn’t too enticing!

Michelle, Alaina, Jennifer and I showed up to DynamicFit full of curiosity. There were a few guys there and the trainer, Shane.

Everyone was so supportive and helpful. While I definitely felt out of my element, I didn’t feel judged. Shane put us through the warm-up and stretching. The first circuit consisted of a wall handstand. BWahahahaha…yeah, that so wasn’t happening for me. The girls and I were given some pvc stands and boxes to scale the workout to our abilities. My legs started shaking. We had to hold that for a minute, then move on to a squat for a minute, then a pull up hold for a minute, and an L lift (I think it was called) for…yep you got it, a minute. Then REPEAT! My legs were shaking so bad on the handstand and squats. Then I couldn’t hold a pull up to save my life so I just kept jumping and trying to hold the best I could. When it was over I thought I might get sick. Thankfully Michelle and I had a light lunch!

The next circuit was to hold a weight bar overhead (I just used the dow, or wooden bar, for today) and do 15 squats, then a sprint, and repeat 5 times total. I really enjoyed the squats. I felt strong in my movements, but as soon as I put the bar down to do my run my legs became jello and didn’t want to move. After about the 3rd sprint (which really turned out to be a fast walk) a muscle around my ankle started really bothering me. I guess I have weak ankle muscles…will need to work on that. I finished that set in 12 minutes 30 seconds. Not too bad, but not great either.

This was me after:

Shane kicked my ass. So, how did I like it? I didn’t like it at all during the class. Feelings of failure and embarrassment filled my head through the entire exercise. Everyone else was able to do so much more than me and here I was, someone who has been walking/running on a normal basis, and I couldn’t do the sprints. I decided I was NOT going to do this again. I don’t need to be humiliated like that.

Then….I got my wits back. No one was judging me there. No one was acting as though I didn’t belong. It was me that was judging myself. I should have been proud of myself. I completed a hard workout and I was still standing! What did I learn? I have strong, capable legs that are screaming to be sculpted. It is evident I’m not pushing myself as hard as I should be with my cardio. I am able to hang in there despite my tracheal stenosis. I didn’t just put my shoes away and stop trying to get healthier like some might. Last of all….I kept repeating the phrase on the gym wall and realized it’s true.

My husband asked me “Are you going to go back?” The honest answer is I don’t want to. However, I think I need to. I think it’s important to push myself out of my comfort zone if I truly want t make myself healthier. I am grateful for my body and the fact that I don’t have too many restrictions even at my size (225lbs). So, I should let it know that by treating it right!