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!
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.
One of the things I like about CrossFit is the fact that you get wrapped up in the workout. There is no room to think of anything other than the number of reps and rounds you’re doing. You may have some room to think about how much you’re hurting as well!
Tonight’s workout went well. The warm-up was “Death by 10 Meters”. Yes…it stood up to its name. You had to run 10 meters in intervals of 1 minute. In other words, you start off with 1 10 meter “sprint” in a minute. I walked it. Then, once that minute is up, you have to do 2 “sprints”, then 3, 4, 5, etc. You get the picture. The more sprints you have to do, the less rest time you had in between. I only got 11 sprints in then I missed the time limit and had to sit out while the rest of them finished up. The top person got 16 sprints in, I believe. So, let’s look at this a little bit. I did a total of 66 10 meter sprints. That’s not too terribly bad! The top guy did 136 sprints. He did fantastic.
After the warm-up, the WOD was another one of the flip flop rounds. So we had three rounds: 30 Squat Thrusters, 10 Dips; 20 Squat Thrusters, 20 Dips; 10 Squat Thrusters, 30 Dips. It was tough. Shane told me to use the heavy PVC pipe instead of the small bar. I was thinking “I can do the bar”…but I’m glad I had the PVC pipe toward the end of the workout. My dips don’t really resemble dips as I can’t get down very far. That doesn’t mean I didn’t feel the burn. I finished my set in 6:30 which was really a good time for me. Of course, I’m pretty sure that’s because I had the lighter bar. I went to wipe my bangs out of my eyes afterward and couldn’t raise my hand up to my forehead. My arm was too tired to cooperate! I will be feeling it tomorrow and Thursday. I had a box that I was supposed to hit (not sit on) when I did the squat part so I was getting low enough. I touched it through all of the first round and most of the second. I don’t know how many times I hit it the last round…I felt like I was low enough but I know I didn’t hit it every time.
I’ve really enjoyed working out with everyone I’ve met at this gym. They’ve all been friendly and supportive. I couldn’t ask for anything more.
Source: Dynamic Fit Web Site
Today’s crossfit workout was great! We had rounds of step ups (box jumps), push ups, then front squats. I had a 35# bar for the front squats, which seemed a little light to me and I think next time I’ll go up to the 45# bar. We did the 10-1 count down. So, for the first round you did 10 of each, then 9, then 8, etc…you get the picture. I finished in 10:50. This leads me to believe I may have miscounted somewhere and possibly skipped a round. For anyone that has been working out with me for the last 3 weeks, you know I’m usually the last person done with all of the exercises.
However, the more I think about it, the more I think I did it right but I’ll always have that doubt. I tried not to take too much time between reps. It seems harder to stop and start than to just push through (although sometimes you have to). We also learned how to do muscle ups today. That was tough, but fun. After the WOD was over we did 8 Tabata rounds of sit ups. That was just a little added torture for our benefit!
I hope everyone’s Christmas is full of surprises and joy!
Today was the first day of my 1/2 marathon training. I’m both excited and scared. Part of me thinks “What’s the worst that can happen? You get a DNF” and the other part thinks “Just don’t do it. You’re not ready for it yet”. I’m trying my best to stamp down the negative voice and focus on the fact that competing in a 1/2 marathon and giving it my best is more important than whether I finish or not (I have full plans on finishing though!).
I used the treadmill in our garage since we don’t have a good place to walk/run outside around here after dark. I’m following the Penguin’s plan which called for 8 rounds of walking 3 mins/running 1 min. Unfortunately, I started getting shin splints after the second round. I think the problem is my legs are used to walking/running outside than on a treadmill. So, after a few more days I’m hoping they’ll be gone. It went well other than the shin splints. I didn’t get too out of breath, so CrossFit must be doing some good in that department!
I also decided to do my measurements again. The last time I did my measurements was September 30th. While I didn’t weigh in today, I will be weighing in again (officially) on Christmas Day. However the last time I weighed in (last week….I wasn’t supposed to…whoops!) I was at 225. So, how did it break down?
Dates: 9/30 12/22
Bust: 43 42.75
Waist: 39.5 39
Hips: 49.5 49
Calf: 17.5 19.5 (not sure about this one)
Thigh: 28.5 28.5
Bicep: 14.8 15.25
Neck: 14.5 14.25
I’m not too upset or surprised by these numbers except for the calf and bicep measurements. The calf could be simply that I wasn’t measuring in the same spot or it could be I’ve gained muscle from my strength training, but 2 inches is a lot and I thought they were looking smaller!! I’ve lost a bit in almost every other spot. So, that’s good news. My diet has not been good so I wasn’t expecting a big change. However, after the holidays I’m going 100% paleo which I’m hoping will help peel some of this fat off.
Here are some pictures…the left is from Sept and the right from tonight. There’s not any differences really because I’m roughly the same size, plus a couple of pounds.
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!