AMRAP (As Many Reps as Possible)
[Demonstration videos will be below]
5 Min
5 Burpees (mine were modified)
5 OH Squats (overhead squats)
TOTAL: 5 Burpees/4 OH Squats
3 Min Rest
Row for calories 3Min
TOTAL: 47 Cal
3 Min Rest
5min
10 Dips
5 Hang Power Snatch
TOTAL: 5 Dip/4 HPS
I'm still feeling like I could do a bit more weight...but I'm more concerned about form, still. I'm going to start taking the Olympic lifting class they're offering, as it's a smaller class, Mike said, and the focus is on form, not on time.
I'm noticing fast improvements, too; I can almost do several un-modified push-ups, for one. When I did the sit-ups, my feet weren't popping up off the floor as I came up, and I was almost able to do a full chin-up on my own (I had to have assistance for the rest.)
I'm really looking forward to when I've got the form down and I can start focusing on weight, and when I can also go faster. Then when I can do what they call an "Rx" (prescribed) weight/workout, which means you're doing the CrossFit recommended weight and so on.
VIDEOS:
Overhead Squat:
Hang Power Snatch:
Burpee:
(Later, what he's doing is a burpee + a muscle-up)
Saturday, June 25, 2011
Friday, June 24, 2011
WOD 24JUN11
WARM UP
Chin up pyramid 1-7-1
MAIN
7 x 7
(7reps 7rounds)
Box jumps 24/30
Push up hands free
(You go all the way down to your chest, then remove your hands, then push back up)
Sit ups
Hang power clean 75/115 (I did 30; I could have done an extra 10 pounds, I think)
Pull ups dead hang (jumping for me -- jump up, lower yourself slowly)
Dips
Wall ball
TIME: 25:37
Note to Self: Use a mat on your modified push-ups...you keep making the bruise on your left kneecap worse! :-)
Chin up pyramid 1-7-1
MAIN
7 x 7
(7reps 7rounds)
Box jumps 24/30
Push up hands free
(You go all the way down to your chest, then remove your hands, then push back up)
Sit ups
Hang power clean 75/115 (I did 30; I could have done an extra 10 pounds, I think)
Pull ups dead hang (jumping for me -- jump up, lower yourself slowly)
Dips
Wall ball
TIME: 25:37
Note to Self: Use a mat on your modified push-ups...you keep making the bruise on your left kneecap worse! :-)
Tuesday, June 21, 2011
WOD 21JUN11/22JUN11
WARM UP
Skill = Jerk [split]
I didn't split as shown in the video; I just jumped slightly as I pushed up. I'll work on the split later. That way I can focus on learning form for one thing at a time.
Strength = OH Press
3x3 @ 85%
MAIN
20 box jumps 24/30
15 KB sw 53/70
10 Back squat 65/95-----85/115
5 Jerks 65/95----85/115
3 rounds for time
I used a fairly light weight as I'm still working on form (I still feel like I could have done about ten pounds more, though). 18lb kettlebell.
OH = Overhead Press:
Back Squat:
Kettlebell Swing:
Stepped up on 20" box. I was a tad uncertain of my coordination at 5:45 in the morning.
TIME: 7:34
Hooyah! I'm down 4lbs since starting CrossFit!
WOD 22JUN11:
Yoga, one hour
Skill = Jerk [split]
I didn't split as shown in the video; I just jumped slightly as I pushed up. I'll work on the split later. That way I can focus on learning form for one thing at a time.
Strength = OH Press
3x3 @ 85%
MAIN
20 box jumps 24/30
15 KB sw 53/70
10 Back squat 65/95-----85/115
5 Jerks 65/95----85/115
3 rounds for time
I used a fairly light weight as I'm still working on form (I still feel like I could have done about ten pounds more, though). 18lb kettlebell.
OH = Overhead Press:
Back Squat:
Kettlebell Swing:
Stepped up on 20" box. I was a tad uncertain of my coordination at 5:45 in the morning.
TIME: 7:34
Hooyah! I'm down 4lbs since starting CrossFit!
WOD 22JUN11:
Yoga, one hour
Saturday, June 18, 2011
WODs for 16JUN11/18JUN11
18JUN11
WARM UP
MAIN
DOUBLE DATE
Annie and Nicole….Good times!
[There are several CF workouts named after people. Many of them are for men who have died in
service; mostly military, a few police, SWAT and firemen.]
Annie
50-40-30-20-10
DUs
[This is where you jumprope, passing the rope under your feet twice before landing; I hadn't
touched a jumprope since I don't know when, so I had to do singles; Mike said for those of us
doing that, it was 3:1, so the progression was 150-120-90-60-30. Yes, I did them all. I think I left
my right calf muscle somewhere in the gym, though my left was also sore by the next afternoon!.]
Abmat sit ups
[An Abmat is something you put at the small of your back for the situp; it works you harder, but it
also takes the stress off your lower back, making it easier -- at least it feels easier to me.]
50-40-30-20-10
What you do for the workout above, is the DUs/singles, then you do the situps, then the next number of jumps, then situps, and so on.
Time: 16:07 Max was 20.
Nicole
400m run
Max rep pull-ups
[I did jumping pull-ups, where you jump to the height of your collar bone, then lower yourself
down into a semi-crouching position, hands still on the bars. I used an 18" stool. My deltoids
weren't as sore the next day as I expected.]
(So you do the pull-ups, run, pull-ups, run....)
20 min AMRAP (As Many Reps As Possible); Mike had those of us doing jumping pull-ups do a max of 25 each time, but I felt like I could do more.)
Score is total # of pull-ups
400m is once around the building where the gym is (well, "gym" is more like a big storage space with equipment. It's about as bare as you can get. I love it). I did fine the first time, though I discovered I chose a direction opposite from everyone else. Ha.
Second time around I started thinking, Gee, where is everyone this time? Did I get that much out of sync? Then, Man -- I don't remember it feeling this far last time -- !
Not that I felt strained...just time-wise it felt farther. Then I rounded the corner of the building and realized I'd gone around both buildings for a total of 700m that time. As I approached the gym door again, Mike was outside, looking thoroughly amused, and serenaded me with the old Sesame Street song, "One of these things is not like the other / One of these things, doesn't belong...!"
Har har. :-)
I asked if I got extra credit for that and he said no; I asked if that made up for not doing the double-unders...nope. Heehee.
For the last two 400m I chose to row. My left knee felt a touch persnickety. Years ago, I had minor surgery on it and I still think they left a barometer in it, as I can really feel the change in weather sometimes.
My total number of jumping pull-ups was 100.
17JUN11
Rest day; I was pooped.
18JUN11
Warm up
MAIN
“ Bear Complex”
5 rounds of
Clean
Front squat
OH press
Back squat
OH press
Touch down and go
This is 1 rep, 7 reps is 1 round
Women's start weight is 65
Men's is 95
Increase weight each round to max successful round
You may rest anywhere except with bar on ground during each round
I'm still working on form, so Mike had me do a slightly different version of a clean, which is this:
I couldn't get the form down right on that today, so Mike had me do this, instead:
So the movement was to do the thruster, squat, come up and press into the overhead press (as shown in the second video), then lower the bar so it sits on your shoulders (picture someone carrying a pole with water buckets on each end), squat, come up and into a thrust, then lower.
That was considered one rep. So you do all that seven times for one round. Then you pause, add weight and start over.
The weights given above are for people in primo shape; little neophytes like me start at less. I started with 40 and got up to a whopping 45 (Hooyah!). :-D
I probably could have done more, but Mike wanted me to focus more on form, which is more important right now than weight.
I also discovered I deadlifted 10 more pounds than I thought on Monday; I thought the bar I took from a corner were the 35lb ones, but I found out they were the 45lb ones. No wonder I felt like Quasimodo all the next day and much of the following -- !
I'm getting there!
One other thing I love about CrossFit, other than the results and the fun, is that I'm meeting some really great, nice, fun people (Mike and Christine, the owners are awesome, too), and what's even "awesomer" (if that's a word) is that it's also a place where I can say, "Well, F&$%!" or "Holy SH$%!" with an "outside voice".
Or any tantalizing, tasty combination of words that might make the heartiest and gruffest of Merchant Marines blush.
Something you can't do at a standard gym. :-)
Well, I have, but usually under my breath. At least I think it was that soft; sometimes, with the music in my ears I'll hear myself say, "Well #$%&!" and then think, Oops! Did I just say that out loud? And, if so, at what volume?!
So far, I've never found anyone looking at me afterwards, so that's a good sign.
Oh, I did place an order for a jumprope and an Abmat to use on my own; as Mike said, the 3:1 ratio (CrossFit standard is 10:1 -- yikes!) is a good incentive to learn how to do the double-unders. Yes. Yes, it is...!
WARM UP
MAIN
DOUBLE DATE
Annie and Nicole….Good times!
[There are several CF workouts named after people. Many of them are for men who have died in
service; mostly military, a few police, SWAT and firemen.]
Annie
50-40-30-20-10
DUs
[This is where you jumprope, passing the rope under your feet twice before landing; I hadn't
touched a jumprope since I don't know when, so I had to do singles; Mike said for those of us
doing that, it was 3:1, so the progression was 150-120-90-60-30. Yes, I did them all. I think I left
my right calf muscle somewhere in the gym, though my left was also sore by the next afternoon!.]
Abmat sit ups
[An Abmat is something you put at the small of your back for the situp; it works you harder, but it
also takes the stress off your lower back, making it easier -- at least it feels easier to me.]
50-40-30-20-10
What you do for the workout above, is the DUs/singles, then you do the situps, then the next number of jumps, then situps, and so on.
Time: 16:07 Max was 20.
Nicole
400m run
Max rep pull-ups
[I did jumping pull-ups, where you jump to the height of your collar bone, then lower yourself
down into a semi-crouching position, hands still on the bars. I used an 18" stool. My deltoids
weren't as sore the next day as I expected.]
(So you do the pull-ups, run, pull-ups, run....)
20 min AMRAP (As Many Reps As Possible); Mike had those of us doing jumping pull-ups do a max of 25 each time, but I felt like I could do more.)
Score is total # of pull-ups
400m is once around the building where the gym is (well, "gym" is more like a big storage space with equipment. It's about as bare as you can get. I love it). I did fine the first time, though I discovered I chose a direction opposite from everyone else. Ha.
Second time around I started thinking, Gee, where is everyone this time? Did I get that much out of sync? Then, Man -- I don't remember it feeling this far last time -- !
Not that I felt strained...just time-wise it felt farther. Then I rounded the corner of the building and realized I'd gone around both buildings for a total of 700m that time. As I approached the gym door again, Mike was outside, looking thoroughly amused, and serenaded me with the old Sesame Street song, "One of these things is not like the other / One of these things, doesn't belong...!"
Har har. :-)
I asked if I got extra credit for that and he said no; I asked if that made up for not doing the double-unders...nope. Heehee.
For the last two 400m I chose to row. My left knee felt a touch persnickety. Years ago, I had minor surgery on it and I still think they left a barometer in it, as I can really feel the change in weather sometimes.
My total number of jumping pull-ups was 100.
17JUN11
Rest day; I was pooped.
18JUN11
Warm up
MAIN
“ Bear Complex”
5 rounds of
Clean
Front squat
OH press
Back squat
OH press
Touch down and go
This is 1 rep, 7 reps is 1 round
Women's start weight is 65
Men's is 95
Increase weight each round to max successful round
You may rest anywhere except with bar on ground during each round
I'm still working on form, so Mike had me do a slightly different version of a clean, which is this:
I couldn't get the form down right on that today, so Mike had me do this, instead:
So the movement was to do the thruster, squat, come up and press into the overhead press (as shown in the second video), then lower the bar so it sits on your shoulders (picture someone carrying a pole with water buckets on each end), squat, come up and into a thrust, then lower.
That was considered one rep. So you do all that seven times for one round. Then you pause, add weight and start over.
The weights given above are for people in primo shape; little neophytes like me start at less. I started with 40 and got up to a whopping 45 (Hooyah!). :-D
I probably could have done more, but Mike wanted me to focus more on form, which is more important right now than weight.
I also discovered I deadlifted 10 more pounds than I thought on Monday; I thought the bar I took from a corner were the 35lb ones, but I found out they were the 45lb ones. No wonder I felt like Quasimodo all the next day and much of the following -- !
I'm getting there!
One other thing I love about CrossFit, other than the results and the fun, is that I'm meeting some really great, nice, fun people (Mike and Christine, the owners are awesome, too), and what's even "awesomer" (if that's a word) is that it's also a place where I can say, "Well, F&$%!" or "Holy SH$%!" with an "outside voice".
Or any tantalizing, tasty combination of words that might make the heartiest and gruffest of Merchant Marines blush.
Something you can't do at a standard gym. :-)
Well, I have, but usually under my breath. At least I think it was that soft; sometimes, with the music in my ears I'll hear myself say, "Well #$%&!" and then think, Oops! Did I just say that out loud? And, if so, at what volume?!
So far, I've never found anyone looking at me afterwards, so that's a good sign.
Oh, I did place an order for a jumprope and an Abmat to use on my own; as Mike said, the 3:1 ratio (CrossFit standard is 10:1 -- yikes!) is a good incentive to learn how to do the double-unders. Yes. Yes, it is...!
Wednesday, June 15, 2011
WOD 14JUN11 / 15JUN11
Yesterday's WOD consisted of my coming home, showering, having dinner and crashing into sleep on my couch around 7:30, iPhone clutched in my hands as I checked Facebook. I managed to pause the episode of Pushing Daisies streaming through Netflix and my PS3, but when I woke up (well, raised my eyelids to confront a state of grogginess) around 8:15 , I couldn't even keep them up long enough to finish the last ten minutes. I kept nodding off and sort of half-dreaming/half-hallucinating about what I could hear.
I also spent that day lurching around the office and my home like Quasimoto (though I can say I'm a heck of a lot prettier) due to the incredible sore back I had from the workout the day before. To that, I do have to say w00t! because it means I'm breaking through that nasty plateau I was in. I guess in Military-ese that would be Booyah, Hooyah, Oo-rah or Hooah depending on your branch. I can't recall having one in the Air Force. :-)
Anyhoo. That was my workout yesterday: managing to bathe and feed myself before I crashed into sleep consisting of weird dreams. I woke up at one point thinking it had been hours of sleep, but it had only been about ninety minutes. I did sleep very well, but I'm guessing the muscle relaxant and melatonin I took had something to do with that. And the dreams.
I woke up to a less-sore back, and repeated my efforts yesterday of sitting against a heating pad on low, then stretching when I stood to do something. Which I could barely do yesterday...though I did manage to use my trusty rolling pin over my back to work over the sorest spots. Handy things, rolling pins. I rarely never bake, and if I do it's cookies and nothing that requires rolling out dough (it got left behind by my brother when he lived with me for awhile), but it works nicely as a massage implement.
I (briefly) considered going to a class tonight, but when I did I felt my back leap out of me and scamper out the door leaving a trail of barking sounds akin to a yelping dog running away in sheer terror. So I opted out and did an hour or so of yoga instead.
In the immortal words of Judge Harry T. Stone's father on Night Court, I'm feeling MUCH better now.
I also spent that day lurching around the office and my home like Quasimoto (though I can say I'm a heck of a lot prettier) due to the incredible sore back I had from the workout the day before. To that, I do have to say w00t! because it means I'm breaking through that nasty plateau I was in. I guess in Military-ese that would be Booyah, Hooyah, Oo-rah or Hooah depending on your branch. I can't recall having one in the Air Force. :-)
Anyhoo. That was my workout yesterday: managing to bathe and feed myself before I crashed into sleep consisting of weird dreams. I woke up at one point thinking it had been hours of sleep, but it had only been about ninety minutes. I did sleep very well, but I'm guessing the muscle relaxant and melatonin I took had something to do with that. And the dreams.
I woke up to a less-sore back, and repeated my efforts yesterday of sitting against a heating pad on low, then stretching when I stood to do something. Which I could barely do yesterday...though I did manage to use my trusty rolling pin over my back to work over the sorest spots. Handy things, rolling pins. I rarely never bake, and if I do it's cookies and nothing that requires rolling out dough (it got left behind by my brother when he lived with me for awhile), but it works nicely as a massage implement.
I (briefly) considered going to a class tonight, but when I did I felt my back leap out of me and scamper out the door leaving a trail of barking sounds akin to a yelping dog running away in sheer terror. So I opted out and did an hour or so of yoga instead.
In the immortal words of Judge Harry T. Stone's father on Night Court, I'm feeling MUCH better now.
Monday, June 13, 2011
WOD 13JUN11
So...I over-extended myself a touch on Saturday.
I left the gym that day feeling good, like I'd gotten a decent workout, but not like I'd done too much. But as the next couple of hours wobbled on, I started feeling it. Now, in any other moment, I'd have taken it easy on my terrace with a book or my laptop, but it was the afternoon of the Fruit Beer Beerfest.
I thought my legs hadn't gotten much done, given all I did was some squats with a 16lb medicine ball and some swings with it. But they began to ache as my hour of departure left, and I could really feel them as I drove over to my brother's house, then as we walked...then as we stood around -- in the sun. I did get to sit down in the shade at some point; it wasn't terribly hot, but it was a heck of a lot warmer than it has been, so it caught us all off-guard. I did smartly wear shorts. Most people were in jeans.
I didn't have a lot of beer -- maybe the equivalent of a pint or two over a few hours, and I did have a lo of water before and after, but I apparently was still really dehydrated. All I did was suck down Gatorade-laced water on Sunday (I fell asleep on my couch the night before on Saturday at about 7:40), and that's where I stayed all the next day.
I'm still on the tired side, but not exhausted. (Really, really weird dreams last night).
My mother thought I ought to go down to the wharf where the Navy ships for the Rose Festival are docked and do some competition that happens every year with the SEALs that come. It would be fun, but I think that's something that's a few more CrossFit workouts away. :-)
Anyhoo. Today's:
WARM UP -- Wall balls with partners, 800m run
Stretch
MAIN
1-10 ring dips/dips
10-1 Dead lift
[What this means is you do 10 dips, then 1 deadlift, then 9 dips and 2 deadlifts -- and so on, making it so you do a total of 11 each set].
My deadlift weight was 85. I feel like I could have done a touch more...which means it was just right. (My hamstrings are saying something different, however....)
12 min time limit
My time: 9:57
Scale so you can finish in time and keep working through the entire WOD…if you stop for more than a few seconds you are not getting the proper response to the WOD…I want you going hard the whole time, little to no breaks
I did have to stop and catch my breath a couple of times, but not too much.
Then
Squat snatch progression/drills
Build to max
[I had to substitute rowing as I was really pooped by then; still a bit on the tired side from Saturday].
And, in the immortal words of the Professor on Futurama: Good news, everyone! I've lost 3 lbs since I've started all this.
w00t!
I left the gym that day feeling good, like I'd gotten a decent workout, but not like I'd done too much. But as the next couple of hours wobbled on, I started feeling it. Now, in any other moment, I'd have taken it easy on my terrace with a book or my laptop, but it was the afternoon of the Fruit Beer Beerfest.
I thought my legs hadn't gotten much done, given all I did was some squats with a 16lb medicine ball and some swings with it. But they began to ache as my hour of departure left, and I could really feel them as I drove over to my brother's house, then as we walked...then as we stood around -- in the sun. I did get to sit down in the shade at some point; it wasn't terribly hot, but it was a heck of a lot warmer than it has been, so it caught us all off-guard. I did smartly wear shorts. Most people were in jeans.
I didn't have a lot of beer -- maybe the equivalent of a pint or two over a few hours, and I did have a lo of water before and after, but I apparently was still really dehydrated. All I did was suck down Gatorade-laced water on Sunday (I fell asleep on my couch the night before on Saturday at about 7:40), and that's where I stayed all the next day.
I'm still on the tired side, but not exhausted. (Really, really weird dreams last night).
My mother thought I ought to go down to the wharf where the Navy ships for the Rose Festival are docked and do some competition that happens every year with the SEALs that come. It would be fun, but I think that's something that's a few more CrossFit workouts away. :-)
Anyhoo. Today's:
WARM UP -- Wall balls with partners, 800m run
Stretch
MAIN
1-10 ring dips/dips
10-1 Dead lift
[What this means is you do 10 dips, then 1 deadlift, then 9 dips and 2 deadlifts -- and so on, making it so you do a total of 11 each set].
My deadlift weight was 85. I feel like I could have done a touch more...which means it was just right. (My hamstrings are saying something different, however....)
12 min time limit
My time: 9:57
Scale so you can finish in time and keep working through the entire WOD…if you stop for more than a few seconds you are not getting the proper response to the WOD…I want you going hard the whole time, little to no breaks
I did have to stop and catch my breath a couple of times, but not too much.
Then
Squat snatch progression/drills
Build to max
[I had to substitute rowing as I was really pooped by then; still a bit on the tired side from Saturday].
And, in the immortal words of the Professor on Futurama: Good news, everyone! I've lost 3 lbs since I've started all this.
w00t!
Saturday, June 11, 2011
WOD 11JUN11
Warm-Up
25 Squats w/16 lb medicine ball (no access to kettlebells)
25 Swings w/16 lb medicine ball
Stretch
400m Run
Complete as many rounds in 20 minutes as you can of:
12 Push-ups
12 Dips
12 Chin-ups
12 Sit-ups
35 lb push-press, 9 reps
5 rounds in 19:23, 2 1-minute rests between two rounds.
Push-ups: modified
Dips/Chin-ups: gravitron, set to 90 (w00t! Before -- just last week -- it was on 110 or 100!)
I'm getting there. I need to do something focused on legs tomorrow. Or maybe I'll do another round of yoga. We'll see.
I know that in the last several years, yoga's become a big part of a lot of fitness routines. I used to think it was just fancy stretching, and then I started taking classes at my gym and had a big eye-opener. I reached a growing edge there, as she only does so much since it isn't a studio with levels of learning you can do.
I then came across some DVDs by a yogini named Shiva Rea, and she's awesome. Her DVDs are cool because you can either do preset routines, or you can create your own. And they're all "grow-with-me" DVDs, as she has moves that are for beginners, intermediate and advanced students. I have to get a new one of one of them, though, as my Playstation refuses to read it, even though my Mac does.
Even though I know yoga has become far more widely-accepted in all levels of fitness, I was still amused when I looked at the SEALFit.com site at their class schedules, and one day (the first one for an academy set of classes) was something to the effect of:
25 Squats w/16 lb medicine ball (no access to kettlebells)
25 Swings w/16 lb medicine ball
Stretch
400m Run
Complete as many rounds in 20 minutes as you can of:
12 Push-ups
12 Dips
12 Chin-ups
12 Sit-ups
35 lb push-press, 9 reps
5 rounds in 19:23, 2 1-minute rests between two rounds.
Push-ups: modified
Dips/Chin-ups: gravitron, set to 90 (w00t! Before -- just last week -- it was on 110 or 100!)
I'm getting there. I need to do something focused on legs tomorrow. Or maybe I'll do another round of yoga. We'll see.
I know that in the last several years, yoga's become a big part of a lot of fitness routines. I used to think it was just fancy stretching, and then I started taking classes at my gym and had a big eye-opener. I reached a growing edge there, as she only does so much since it isn't a studio with levels of learning you can do.
I then came across some DVDs by a yogini named Shiva Rea, and she's awesome. Her DVDs are cool because you can either do preset routines, or you can create your own. And they're all "grow-with-me" DVDs, as she has moves that are for beginners, intermediate and advanced students. I have to get a new one of one of them, though, as my Playstation refuses to read it, even though my Mac does.
Even though I know yoga has become far more widely-accepted in all levels of fitness, I was still amused when I looked at the SEALFit.com site at their class schedules, and one day (the first one for an academy set of classes) was something to the effect of:
Orientation
Macho stuff
Manly stuff
Hard stuff
Running
Yoga
Their classes are based on Hell Week (though with more sleep, I'm guessing) as I had this picture in my head of a bunch of dudes in Downward Dog with their butts in the air or Warrior Pose, or standing in the graceful Mountan Pose looking serenely out at the rolling ocean. Heehee.
The CrossFit gym I go to wants to put in a yoga class, too, because it does so much for you -- strength training, core training, flexibility.
I've read in some places that if you do yoga you should NEVER EVER NEVER EVER even come within 50 feet of any kind of weights...but I think that's a big load of steaming poo. I get better results from my gym stuff when I do it, and better results from yoga with my gym stuff. Plus yoga really helps with strengthening your c ore -- where I'm the weakest, I think.
Well, now I'm off to get cleaned up and ready for a fruit beer brewfest. I nice way to eradicate all my hard work this morning, don't you think?
WOD 10JUN11
I had every intention of getting up and going to a CrossFit class, except this is the "conversation" I had with my body.
Me: Yes! It looks like fun. Plus I'm up and I have a feeling I'll be groggier if I sleep for another hour and a half.
Body: Uuunnggggg....
Me: Oh, come on. You can do it!
Body: Uhhhhhhnnnnnnggggguhhhh................
Me: Look! You get to climb ropes. Remember? You've been looking forward to a workout with that, and remember how much fun it was at basic?
Body: Meh.
Me: Come on....!
Body: Dude, if you go, you're going to crap out. If not in the middle of it, in the middle of the day. You're still tired.
Me: But –
Body. No.
Me: Fine. I'll look and see if there's one later. No – the afternoon classes have been cancelled because Mike's going to regionals.
Body: So?
Me: But it'll be fun!
Body: Muhhh....I don't want to make the effort of cooking breakfast to take. Then cleaning up at the office. Just. Not. Feeling it.
Me: Oh, come on. YOU CAN DOOOOOOOOO EEEEEEEEEEEEET!
Body: FUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUU
Me: Well, okay. Fine. But since I'm awake, and it's too late to go back to sleep, how about yoga.
Body: [Thinking].
Me: Well?
Body: [Thinking some more].
Me: Hello? Yoga? It's nice out (though at that moment, I then got a whiff of someone's cigarette smoke wafting through my open terrace door; I have one in my bedroom and one in the living room).
Body: Mmmmmrrph...well.........maybe. Me: Come on. I'll make some coffee? Get you going? It'll be fun.
Body: That's what you said about the ropes.
Me: Yoga. Come on.
Body: [Thinking again]. *sigh*. Well...........Okay. I can do that.
So I did 90 minutes of yoga and felt a lot better. Still on the tired side. I know I just have to be more mindful of both sleep and nutrition as my body is working so much harder than it was. Stooopid plateaus. :-)
I'm already seeing really awesome results with all of this. I love that I've found my growing edge, and that when the workouts are done I'm left feeling like I've both done a lot, but could also do more.
Me: Yes! It looks like fun. Plus I'm up and I have a feeling I'll be groggier if I sleep for another hour and a half.
Body: Uuunnggggg....
Me: Oh, come on. You can do it!
Body: Uhhhhhhnnnnnnggggguhhhh................
Me: Look! You get to climb ropes. Remember? You've been looking forward to a workout with that, and remember how much fun it was at basic?
Body: Meh.
Me: Come on....!
Body: Dude, if you go, you're going to crap out. If not in the middle of it, in the middle of the day. You're still tired.
Me: But –
Body. No.
Me: Fine. I'll look and see if there's one later. No – the afternoon classes have been cancelled because Mike's going to regionals.
Body: So?
Me: But it'll be fun!
Body: Muhhh....I don't want to make the effort of cooking breakfast to take. Then cleaning up at the office. Just. Not. Feeling it.
Me: Oh, come on. YOU CAN DOOOOOOOOO EEEEEEEEEEEEET!
Body: FUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUU
Me: Well, okay. Fine. But since I'm awake, and it's too late to go back to sleep, how about yoga.
Body: [Thinking].
Me: Well?
Body: [Thinking some more].
Me: Hello? Yoga? It's nice out (though at that moment, I then got a whiff of someone's cigarette smoke wafting through my open terrace door; I have one in my bedroom and one in the living room).
Body: Mmmmmrrph...well.........maybe. Me: Come on. I'll make some coffee? Get you going? It'll be fun.
Body: That's what you said about the ropes.
Me: Yoga. Come on.
Body: [Thinking again]. *sigh*. Well...........Okay. I can do that.
So I did 90 minutes of yoga and felt a lot better. Still on the tired side. I know I just have to be more mindful of both sleep and nutrition as my body is working so much harder than it was. Stooopid plateaus. :-)
I'm already seeing really awesome results with all of this. I love that I've found my growing edge, and that when the workouts are done I'm left feeling like I've both done a lot, but could also do more.
Wednesday, June 8, 2011
WOD 8JUN11
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
I did, once again, use the gravitron, set at 110; however, I think I really needed to have it at 100 with a 5lb weight on it or on the pad. I'm getting there!
Time: 25:17
End: .5 mi "rog"
Stretching.
Not bad time, I think, given I was exhausted yesterday from having gotten about 4 hours of (crappy) sleep due to causing my iPhone to die and fighting to bring it back to life. (Note to everyone who reads this: if you forget your armband, just let the music go, my people. Do not tuck your iPhone or whatever between your sports bra and your skin. You will kill it.)
This fiasco caused my 6:00 alarm to not come on and, instead, cause the alarm app to grasp for the only other one in its list: 4:45 am. This was after falling asleep maybe around midnight after an hour of the doze-START AWAKE-doze-START AWAKE tango. I always feel more washed out the day after something like that.
Okay, okay, stomach -- I'll feed you. Sheesh. Quit complaining.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
I did, once again, use the gravitron, set at 110; however, I think I really needed to have it at 100 with a 5lb weight on it or on the pad. I'm getting there!
Time: 25:17
End: .5 mi "rog"
Stretching.
Not bad time, I think, given I was exhausted yesterday from having gotten about 4 hours of (crappy) sleep due to causing my iPhone to die and fighting to bring it back to life. (Note to everyone who reads this: if you forget your armband, just let the music go, my people. Do not tuck your iPhone or whatever between your sports bra and your skin. You will kill it.)
This fiasco caused my 6:00 alarm to not come on and, instead, cause the alarm app to grasp for the only other one in its list: 4:45 am. This was after falling asleep maybe around midnight after an hour of the doze-START AWAKE-doze-START AWAKE tango. I always feel more washed out the day after something like that.
Okay, okay, stomach -- I'll feed you. Sheesh. Quit complaining.
Monday, June 6, 2011
WOD 6JUN11
If I don't go to the CrossFit gym, I look at the WOD and see if I can replicate it at Bally; not only could I not replicate today's, I didn't understand half the lingo. :-)
So I culled through the archives at www.crossfit.com and found one I could do:
10 Rounds of each for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats
(I'll call this "Part 1)
I then added, afterwards, a 500m row for time (Part 2), as well as a 1 mile run (Part 3) for time.
I still can't do a pull-up using my own weight yet, so I have to use the gravitron doohickey at Bally. Since the CrossFit dip is done on rings and not only are there none at Bally, I couldn't do more than about one or two of those. The www.crossfit.com website says to substitute three paralell bar dips for every one "regular" dip, but that's a bit far-fetched for me at the moment. Someday, soon.
At the moment, I weigh about 150, so I set the gravitron at 110 for the pull-ups (100 was too much, though 110 was a bit too light. I didn't think until later to put a 5lb weight on the pad) and 100 for the dips (same thing there, too; 100 was too light, 90 was too much).
For those who don't know what a gravitron does, it supports you. So if you weigh 150, and you set it at 110, that means you're lifting 40 lbs.
Part 1: 24:32
Part 2: 2:19
Part 3: 10:14
TOTAL TIME: 37:50
I'm getting there. Right now I hear a shower, veggies, chicken and a beer calling me :-) (Hey -- I've read beer helps with recovery! And it's a microbrew! They have nutrients and probiotics!)
-- H
So I culled through the archives at www.crossfit.com and found one I could do:
10 Rounds of each for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats
(I'll call this "Part 1)
I then added, afterwards, a 500m row for time (Part 2), as well as a 1 mile run (Part 3) for time.
I still can't do a pull-up using my own weight yet, so I have to use the gravitron doohickey at Bally. Since the CrossFit dip is done on rings and not only are there none at Bally, I couldn't do more than about one or two of those. The www.crossfit.com website says to substitute three paralell bar dips for every one "regular" dip, but that's a bit far-fetched for me at the moment. Someday, soon.
At the moment, I weigh about 150, so I set the gravitron at 110 for the pull-ups (100 was too much, though 110 was a bit too light. I didn't think until later to put a 5lb weight on the pad) and 100 for the dips (same thing there, too; 100 was too light, 90 was too much).
For those who don't know what a gravitron does, it supports you. So if you weigh 150, and you set it at 110, that means you're lifting 40 lbs.
Part 1: 24:32
Part 2: 2:19
Part 3: 10:14
TOTAL TIME: 37:50
I'm getting there. Right now I hear a shower, veggies, chicken and a beer calling me :-) (Hey -- I've read beer helps with recovery! And it's a microbrew! They have nutrients and probiotics!)
-- H
Saturday, June 4, 2011
Is It Nap/Ice Cream Time Yet?
I finished today's WOD in 16:14, which is pretty good. Originally I was going to the 9 am class, but I woke up at 5:20, wide awake, and went to the 7:45 one.
20 Cal Row
30 Burpees
40 Dumbell-to-Ground (or some title like that; you squat down, touch the dumbells to the ground, stand, reach to the sky)
50 Legs-to-Bar -- meaning you hang and bend so your toes touch the bar you dangle from (you fold at the waist so that your toes touch it)
100' Lunge
150' Sprint
(I'm having to go by memory because, haha, the WOD he posted online was NOT the one Mike gave to us. He looked rather pleased by his deviousness, I will say.)
However, I think I shorted myself 5-6 burpees; I lost count around 15-ish, and then had to pause, then lost count again around 20-21. However, I misread the board and did 50 dumbells; I used 10 lbs as 15 lbs felt too heavy, but 10 felt too light. I should have looked for 12.
The Legs-to-Bar I had to just dangle and do knee crunches, with a couple of breaks in-between. I used a 15lb disk for the lunging; when holding it above my head it felt heavy (I had to rest it on my head for a bit), but for the actual lunging, it felt a touch too light.
Ah, growing edges.
Then I sprinted, finishing. I misunderstood the coach and I thought he said we had to do it all through again. I asked, and he said no, laughing. I was willing to do it, since that was why I was there, but at the same time I thought:
AAAAAaaaahhhhheeeeeeeoooooogghhhhhhh....
16:14, even with it being intense, didn't feel like enough, so when I came home I "rogged" 2.50 miles in a little over 22 minutes (I say "rogged" as I wasn't quite jogging, but neither was I running...it was somewhere in-between). I did this on the hill profile on a treadmill downstairs in the little exercise room. I'm not quite an outdoor runner...yet. For one thing it's hilly around here (yeah, yeah -- I know. All the better...but I know the difference between masochism and pushing myself! :-) ) Next time I'll try "random", which seems to better mimic outdoors.
Then, for another 20ish minutes I alternated between walking at 2.5 mph for 1.5 min, give or take, and
sprinting:
8 mph
(walk)
9mph
(walk)
9.5mph
(walk)
10mph
(walk)
10.5mph
(walk)
9mph
(walk)
I tried to go for minute, and did so up until about 10mph where it ended up being about 30-40 seconds. I capped out at about 15-20 seconds and had zero wind after that.
But the last 9 mph sprint was for about 30 seconds.
Then I came upstairs, had Second Breakfast, as the Hobbits do, showered, picked up the apartment, played some Boggle on my iPhone, watched some TV and...zonked out for about an hour.
I've done something every day since Monday, which is rare for me, as it usually leads towards sheer mental and physical exhaustion...but so far I'm okay. I'm considering taking a full day off tomorrow, but I might do something really easy.
GAH!
I get the "smoking only outside" rule for the apartments here, but I always have at least two smoking inhabitants near me. So that means, on a day like today when it's nice, their stinky stench of second-hand smoke comes wafting into my apartment -- like right now. It's even more bothersome in the morning when I'm doing yoga and they get up to have that necessary first smoke of the day. I just do not get sucking in something that's the equivalent of putting your mouth around the exhaust pipe of a car. It's their lungs, of course, so they can do whatever they want. I just shouldn't have to join in.
There's a dude who lived (or still does) below me who also smokes weed. And the thing is -- it's cheap weed. I've never smoked it, but if I I can tell it's cheap and crappy, then it's cheap and crappy. Dude needs to up his allotment for the stuff and get a quarter bag instead of a dime bag, especially if I'm going to have to smell it, too.
Anyway.
I'm tired, but it's a good kind of tired.
My plan is to schlep myself to the grocery store to get some salmon and fresh veggies to eat raw. Then I'm going to bed early. Just please let me sleep in past 5:20, body. It's the freaking weekend!
-- H
20 Cal Row
30 Burpees
40 Dumbell-to-Ground (or some title like that; you squat down, touch the dumbells to the ground, stand, reach to the sky)
50 Legs-to-Bar -- meaning you hang and bend so your toes touch the bar you dangle from (you fold at the waist so that your toes touch it)
100' Lunge
150' Sprint
(I'm having to go by memory because, haha, the WOD he posted online was NOT the one Mike gave to us. He looked rather pleased by his deviousness, I will say.)
However, I think I shorted myself 5-6 burpees; I lost count around 15-ish, and then had to pause, then lost count again around 20-21. However, I misread the board and did 50 dumbells; I used 10 lbs as 15 lbs felt too heavy, but 10 felt too light. I should have looked for 12.
The Legs-to-Bar I had to just dangle and do knee crunches, with a couple of breaks in-between. I used a 15lb disk for the lunging; when holding it above my head it felt heavy (I had to rest it on my head for a bit), but for the actual lunging, it felt a touch too light.
Ah, growing edges.
Then I sprinted, finishing. I misunderstood the coach and I thought he said we had to do it all through again. I asked, and he said no, laughing. I was willing to do it, since that was why I was there, but at the same time I thought:
AAAAAaaaahhhhheeeeeeeoooooogghhhhhhh....
16:14, even with it being intense, didn't feel like enough, so when I came home I "rogged" 2.50 miles in a little over 22 minutes (I say "rogged" as I wasn't quite jogging, but neither was I running...it was somewhere in-between). I did this on the hill profile on a treadmill downstairs in the little exercise room. I'm not quite an outdoor runner...yet. For one thing it's hilly around here (yeah, yeah -- I know. All the better...but I know the difference between masochism and pushing myself! :-) ) Next time I'll try "random", which seems to better mimic outdoors.
Then, for another 20ish minutes I alternated between walking at 2.5 mph for 1.5 min, give or take, and
sprinting:
8 mph
(walk)
9mph
(walk)
9.5mph
(walk)
10mph
(walk)
10.5mph
(walk)
9mph
(walk)
I tried to go for minute, and did so up until about 10mph where it ended up being about 30-40 seconds. I capped out at about 15-20 seconds and had zero wind after that.
But the last 9 mph sprint was for about 30 seconds.
Then I came upstairs, had Second Breakfast, as the Hobbits do, showered, picked up the apartment, played some Boggle on my iPhone, watched some TV and...zonked out for about an hour.
I've done something every day since Monday, which is rare for me, as it usually leads towards sheer mental and physical exhaustion...but so far I'm okay. I'm considering taking a full day off tomorrow, but I might do something really easy.
GAH!
I get the "smoking only outside" rule for the apartments here, but I always have at least two smoking inhabitants near me. So that means, on a day like today when it's nice, their stinky stench of second-hand smoke comes wafting into my apartment -- like right now. It's even more bothersome in the morning when I'm doing yoga and they get up to have that necessary first smoke of the day. I just do not get sucking in something that's the equivalent of putting your mouth around the exhaust pipe of a car. It's their lungs, of course, so they can do whatever they want. I just shouldn't have to join in.
There's a dude who lived (or still does) below me who also smokes weed. And the thing is -- it's cheap weed. I've never smoked it, but if I I can tell it's cheap and crappy, then it's cheap and crappy. Dude needs to up his allotment for the stuff and get a quarter bag instead of a dime bag, especially if I'm going to have to smell it, too.
Anyway.
I'm tired, but it's a good kind of tired.
My plan is to schlep myself to the grocery store to get some salmon and fresh veggies to eat raw. Then I'm going to bed early. Just please let me sleep in past 5:20, body. It's the freaking weekend!
-- H
Thursday, June 2, 2011
My Calves are Mooing
I was convinced by a co-worker yesterday to go to the gym with her and take a "Boot Camp" class at lunchtime. It was awesome, if not an enormously high intensity-driven class. Oy! But I had a lot of fun, and they apparently have Boot Camp-only packages, but the girl at the front desk quoted me $199 for ten.
Um, no. I had a blast, though.
My colleague said she believed I was quoted an incorrect price, and that the next time we were there and the owner was free, she would talk to him and see if I could get a better deal. The girl at the front desk suggested I spend $99 a month to have access to the gym and unlimited Boot Camp classes, but that was also a resounding "no". I don't need to belong to three gyms, and if it is $199, that's more expensive than CrossFit packages. I also already have a membership at Bally Total Fitness, which is about $17 a month.
Besides -- I don't want unlimited Boot Camp classes, just something to do once a week or so in addition to CrossFit, yoga and my regular gym. I can't imagine doing that Boot Camp all the time, anyway.
I do want to take a couple more CrossFit classes a week, but the issue for me was that they're usually from 6:00pm-7:00pm. Sorta late, which also means I'd have to hang around the office for 45 minutes after we close at 5. No, thanks. They have early morning classes, which I wouldn't mind factoring in -- the only issue was the showering.
Um, no. I had a blast, though.
My colleague said she believed I was quoted an incorrect price, and that the next time we were there and the owner was free, she would talk to him and see if I could get a better deal. The girl at the front desk suggested I spend $99 a month to have access to the gym and unlimited Boot Camp classes, but that was also a resounding "no". I don't need to belong to three gyms, and if it is $199, that's more expensive than CrossFit packages. I also already have a membership at Bally Total Fitness, which is about $17 a month.
Besides -- I don't want unlimited Boot Camp classes, just something to do once a week or so in addition to CrossFit, yoga and my regular gym. I can't imagine doing that Boot Camp all the time, anyway.
I do want to take a couple more CrossFit classes a week, but the issue for me was that they're usually from 6:00pm-7:00pm. Sorta late, which also means I'd have to hang around the office for 45 minutes after we close at 5. No, thanks. They have early morning classes, which I wouldn't mind factoring in -- the only issue was the showering.
We have a shower room at work for women, but it got turned into a storage room. It still is, and there's books in there, but in thick, cardboard boxes. I just asked the office manager if I could go ahead and use the shower, even though, several years ago, we women all signed a sheet saying we wouldn't use it. She said it should be fine. So I just cleaned it up. Mostly just dust, but whomever it was who used it last (there was a female employee who used it fairly often before it got renovated into the storage facility) never cleaned out the drain, so It was all thick with her long hair.
Barf.
/shudder
When my hair was long, I didn't even like pulling out my own hair from the drain. Gave me heebie jeebies on par with cockroaches. I used about three paper towels layered together to clean the one here.
I do love a long, hot shower (don't we all?), but I can reserve those for home, and just use the one here once or twice a week so that I'm not sitting at my desk feeling slimy all day. Yeah, I could drive up to the Bally gym that's up the road, but it's not the most convenient solution. And I can just use some old rubber flip flops for shower shoes while in there as well.
So that's solved. It just means I have to bring breakfast with me. The class is from 5:45am-6:45, which means I'll be able to get everything done in time to start work at 8:00 am.
I really hope I can get a better deal on the Boot Camp classes; I'd do 20 for $199, but not 10. That's way too much, considering CrossFit is $128.50 for 10. We'll see! I can say that while I was challenged by "The Murph" on Monday, the Boot Camp class thoroughly spanked me. Awesome.
Moo. Ow. Mooooo.
So speaketh my calves. I just hope they don't have a cow, man.
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