Tag Archives: plank

A Short CrossFit Week

Standard

I normally try to go to CrossFit on Mondays, Tuesdays and Thursdays. This week I skipped the workout on Monday because my legs/hips were still sore from Sunday’s run/walk. It’s important to let your muscles recover, so I decided to take an extra day. While this week was short, CrossFit wise, the workouts were still brutal!

Tuesday 9/20

Strength:
Deadlifts
3(135#) x 3(185#) x 3(205#) x 3(215#)

WOD:‎
4 Rounds
400 Meter Run
12 Power Cleans (75#)
20 Kettlebell Swings (35# 1st round, 24# rest)
Finished in 25:23

Didn’t modify the run! Shane (my coach) is blown away by the fact that he can’t hear me wheezing anymore! Hope it stays that way for a while. My back was shot from doing the deadlifts before the WOD. My max on deadlifts is 235#, so I was happy with my weight! My time wasn’t very good, but given the fact that I run/walk a mile in about 16:30, it’s not that bad! This workout had me sore for a couple of days. In fact, my lower back is still a little sore today.

Strength:
Back Squat
3(75#) x 3(95#) x 3(105#) x 3(115#)
squat to 12″ box:
3(75#) x 3(95#) x 3(105#) x 3(105#)

WOD:
AMRAP 10 Mins
5 Push Press (75#)*** update, it was only 65#. Now I’m not so stoked.
10 Over Bar Burpees
4 Rounds and 5 Burpees into round 5

Cool Down:
Partner abs
10 rounds each of GHD Sit Ups. Partner holds plank while other person does sit ups.

Oh My Goodness…this was hard! We were supposed to do bear crawls but there were too many people/bars that we didn’t have room to do them, so we cut the time down some and added abs at the end. I was happy with my push press weight. My push press max is 95# so I was lifting about 80% of my max. ***UPDATE*** I dropped down to a 35# bar because the 45#s left had grips that tear your hands up. So, I actually only did 65#. The things I think of when in the shower. Afterword, my arms were hurting quite a bit. I was a little worried that maybe I had pulled something but I think it was just because this was the most I’ve used for push press in a WOD. They’re feeling better now! We’ll see how they are tomorrow.

Saturday brings on an 8 mile run/walk with the girls. According to my marathon training, I should be doing 3/2 intervals (running 3, walking 2 mins). Last week I did 1/1 for a mile then 2/1 the last 4 1/2 miles. So, this Saturday I will attempt to do the 3/2 and see how that goes!

Post 200 and Counting

Standard

Today is my 200th post! That’s pretty exciting. Granted, not all of my posts have been about losing weight but rather my goof ups and gaining weight. Today’s post isn’t too far from that mark. Saturday was supposed to be my long run/walk day but I wasn’t feeling it. So, I stayed home and read…all day.

Sunday came along and I read a little bit more (was getting to the end of my book) then made myself get dressed to go workout. I made a deal with myself. I would allow myself to read 1 chapter when I got to the park then 1 more when I finished my workout. Really, all I wanted to do was stay home and finish my book. However, the weather was gorgeous and I was so glad I made myself get out of the house. The walk was supposed to  have been 4 miles, which I thought I had made but in reality I only went 3.8 miles. I was ok with that though. Next Saturday is an 8 mile day…yikes! Since I determined that I wanted to be able to run a mile by the end of February, I decided to do some running at the beginning of my workout. Unfortunately, I didn’t have pockets except for the ones in my jacket that was tied around my waist. As I was trotting along, my stuff started falling out of my pockets. I guess that’s what you get when they’re bouncing along! So, I decided to get back to the walk and will continue running on the treadmill this next week and make sure my pants have pockets when I get to the park next time.

That’s all I have on the exercise front today. Now, let’s discuss food. Saturday my husband came back from the grocery store and dumped the bags off for me to put away. He seemed to be in a good mood as he chatted with me while I was unloading his purchases. All of a sudden he says “I got something for you. But it may make you mad.” Now…I don’t know about you but when I hear that I’m thinking maybe he got me something to help with my weight loss and he thinks I may get upset by interpreting it as him calling me fat. So, I smile and say “that’s sweet of you. I doubt I’ll get upset. What did you get?” At this point, Mike leaves the house to go out to the car. When he comes back he’s holding these:

Oh my…chocolate covered strawberries…mmmm…. Mike had this expectant look on his face which made me smile. He’s such a sweet man! I told him thank you picked up the smallest of the bunch. I offered one to Mike, which he took one of the bigger ones. We work well in that aspect!

I have to say, I was disappointed. It wasn’t that good. The chocolate kept crumbling off and the strawberry wasn’t very sweet. However, it was the thought that counted! AND…I was not upset with myself for eating one. I may be eating Paleo, but I’m still going to enjoy things from time to time. Mike took the last two to his parents on Sunday.

Then Sunday I had a somewhat bad food day. First, I didn’t eat all that much, good food that is. I had a grapefruit for breakfast and some beef jerky later in the day. I had to go by the mall to pick up some items and decided to allow myself one of the small double doozies from the Great Cookie Company. It was yummy! Again, I wasn’t going to be upset with myself over that. However, I should have passed it up since I had already had the strawberry the day before. When I got home Mike decided he wanted to go out for dinner. We ended going to Outback where I had a Paleo friendly meal, until dessert. We shared a slice of cheesecake. *sigh*

So, all three of those mishaps were enough to make me mentally slap myself. I don’t expect to have lost much this month because I’ve gone somewhat crazy on my “cheat” days, while I’ve gotten some control over that the damage has been done. I’m just hoping I haven’t gained weight at this point! I need to be strict and stick to my own rules. I only have 1 day a week where I can eat food that is not on my diet. None of this, small piece today and a small piece tomorrow. That leads to a big piece in the long run.

This morning, I decided to try my plant pose again. I ended up with 1 minute this time! Yeah baby…