Wednesday, December 31;
Despite my preaching about forced relaxation, I have been able to get in a few LIGHT workouts.
I'm afraid of doing damage to the surgical area, so I haven't done any lifting with my upper extremities. I think It's better to be safe. One of my very wise blog readers suggested that I "think of it as investment" in the health of my shoulder. Great suggestion!
Tuesday, Dec. 23rd:
shoulder exercises
20 minute ride on recumbent bike
6 sets: Tabata squat holds
3 sets Leg raises - hold for 20 seconds
2 sets 20 weighted reverse ab crunches (I put weight between feet, put legs at 90 degree angle and slowly raise and lower my legs. Ouch!)
Monday, Dec. 29th:
shoulder exercises
20 minute ride on stationary bike
6 sets: Tabata squat holds
6 sets: Tabata leg raises ( I hold my legs a few inches from the ground for 20 seconds, rest 10 seconds)
Tuesday, Dec. 30th:
shoulder exercises
ladder squats in the blue room!!
start at 10 squats.. add 1 squat per minute until failure.
30 squats was my goal, which I achieved (along with a nice burn!)
That's 420 squats
I hate the feeling that I'm back in my old (pre-Crossfit) workout routine, but it is certainly better than nothing.
Wednesday, December 31, 2008
Lessons from the Checkout Line
Wednesday, December 31;
This sounds like it may be a post about about eating well, but it's not at all. It's a short allegory that I thought you may enjoy. I was in the checkout line at my favorite grocery store on Sunday. The line was quite long, so I was practicing a new skill that I'm trying to develop. It's called patience. An older woman with a bad wig pulled up behind me with her loaded shopping cart. She paused for a moment, went to look for a different line that wasn't as long, and then came back with a huff. I looked at her, smiled, and then said a new phrase that I have been repeating to myself, "we're practicing forced relaxation." She smiled and said she hadn't heard that before. I explained that was due to the fact that I had just made it up. She said she liked it, and I encouraged her to pass it along.
Now, I'm no maharishi, but I think this idea of "forced relaxation" could be a good thing. It happens when you have no option than to take it slow. Go easy. It's like waiting in a line at the grocery store. Sitting in bumper to bumper traffic. Being stuck on the Metro. Having an invasive surgery that keeps you out of the gym for months.
We have the opportunity to decide how we handle these situations. Do we get antsy and irritated? Do we take the opportunity to take a deep breath and relax? Do we make a to-do list? Do we squeeze our glutes for 10 sets of 10? It's up to you!
I choose to take the opportunity to take a breath and relax. I had done a lot in that day, and I thought it would be a great opportunity to "be easy on myself." Maybe I should say I took the opportunity to enjoy a little "forced relaxation."
This sounds like it may be a post about about eating well, but it's not at all. It's a short allegory that I thought you may enjoy. I was in the checkout line at my favorite grocery store on Sunday. The line was quite long, so I was practicing a new skill that I'm trying to develop. It's called patience. An older woman with a bad wig pulled up behind me with her loaded shopping cart. She paused for a moment, went to look for a different line that wasn't as long, and then came back with a huff. I looked at her, smiled, and then said a new phrase that I have been repeating to myself, "we're practicing forced relaxation." She smiled and said she hadn't heard that before. I explained that was due to the fact that I had just made it up. She said she liked it, and I encouraged her to pass it along.
Now, I'm no maharishi, but I think this idea of "forced relaxation" could be a good thing. It happens when you have no option than to take it slow. Go easy. It's like waiting in a line at the grocery store. Sitting in bumper to bumper traffic. Being stuck on the Metro. Having an invasive surgery that keeps you out of the gym for months.
We have the opportunity to decide how we handle these situations. Do we get antsy and irritated? Do we take the opportunity to take a deep breath and relax? Do we make a to-do list? Do we squeeze our glutes for 10 sets of 10? It's up to you!
I choose to take the opportunity to take a breath and relax. I had done a lot in that day, and I thought it would be a great opportunity to "be easy on myself." Maybe I should say I took the opportunity to enjoy a little "forced relaxation."
Monday, December 22, 2008
Thoughts on Recovery
Monday, December 22;
Usually, I'm a really crappy patient. I never listen to my doctors' advice. I always think I know what is best for me. This time I have been taking a different approach to recovery. Some might even call me a model patient (for now). I have been doing my at home exercises religiously every day. I have not been doing major workouts. In fact I have barely been working out at all. Honestly it is driving me crazy, but I think this may be a good approach for me in the long run. I've been eating poorly around the holidays, but I'm trying to give myself permission to enjoy the food and family without beating up on myself. Trust me. This is much easier said than done.
Back to the workouts. I have not been working out. I'm thinking that giving my body some serious rest and time to relax and even {gasp} get out of shape for a little bit may actually be a healthy option for me right now. I should be clear. When I say "out of shape" I mean allowing my body a month off from the gym. A month of rest and recovery. To most normal people a month out of the gym is nothing. It's the first month of having a baby or it's the month where the annual budget is do and everything is crazy at work. For me, a month outside of the gym is torture. It's agonizing. I feel gross and out of wack. I'm not thinking as clearly and I'm certainly not fitting into my pants as nicely.
When my mind starts going wacko, I remind myself of two very helpful pieces of advice.
1. "Be gentle on yourself."
A producer at C-SPAN suggested this before I took my temporary position during the election. Sometimes, things don't go as we would like them to. Sometimes we mess up or sometimes we have to admit that we are humans incapable of imperfection.
2. "It's just a small slice of the pie."
Jerry keeps telling me this. It's great advice, because it puts things into perspective. This may suck big time, but the sucking is temporary. Six months may sound like a long time, but in the grand scheme of things it's just a small slice of the pie. I have to remind myself that the things that are limiting me now are temporary. In a few months, I'll not only be back to where I was, but I'll be better.
Usually, I'm a really crappy patient. I never listen to my doctors' advice. I always think I know what is best for me. This time I have been taking a different approach to recovery. Some might even call me a model patient (for now). I have been doing my at home exercises religiously every day. I have not been doing major workouts. In fact I have barely been working out at all. Honestly it is driving me crazy, but I think this may be a good approach for me in the long run. I've been eating poorly around the holidays, but I'm trying to give myself permission to enjoy the food and family without beating up on myself. Trust me. This is much easier said than done.
Back to the workouts. I have not been working out. I'm thinking that giving my body some serious rest and time to relax and even {gasp} get out of shape for a little bit may actually be a healthy option for me right now. I should be clear. When I say "out of shape" I mean allowing my body a month off from the gym. A month of rest and recovery. To most normal people a month out of the gym is nothing. It's the first month of having a baby or it's the month where the annual budget is do and everything is crazy at work. For me, a month outside of the gym is torture. It's agonizing. I feel gross and out of wack. I'm not thinking as clearly and I'm certainly not fitting into my pants as nicely.
When my mind starts going wacko, I remind myself of two very helpful pieces of advice.
1. "Be gentle on yourself."
A producer at C-SPAN suggested this before I took my temporary position during the election. Sometimes, things don't go as we would like them to. Sometimes we mess up or sometimes we have to admit that we are humans incapable of imperfection.
2. "It's just a small slice of the pie."
Jerry keeps telling me this. It's great advice, because it puts things into perspective. This may suck big time, but the sucking is temporary. Six months may sound like a long time, but in the grand scheme of things it's just a small slice of the pie. I have to remind myself that the things that are limiting me now are temporary. In a few months, I'll not only be back to where I was, but I'll be better.
Friday, December 19, 2008
Bring That Funky Track Back
Friday, December 19;
Yes, everyone. I was thinking my daazy duk shape was taking a dizzying daazy drop. After various and assundry holiday parties, which all involve eating and drinking, I am feeling soft all around. In order to put my mind at peace, I thought I'd try to make my first official visit to a gym. The office gym is by no means well equipped, but it has a recumbent bike, treadmills and free weights.
Yes, everyone. I was thinking my daazy duk shape was taking a dizzying daazy drop. After various and assundry holiday parties, which all involve eating and drinking, I am feeling soft all around. In order to put my mind at peace, I thought I'd try to make my first official visit to a gym. The office gym is by no means well equipped, but it has a recumbent bike, treadmills and free weights.WOD (can I call this a WOD? I say no.)
30 minutes on recumbent bike (varied degrees of intensity)
10 minutes walking uphill (this felt really uncomfortable)
I tried a few seconds of work with free weights in my right hand, but it just didn't feel safe.
I ran this workout by my pt trainer. She said the walking on the treadmill is a no go. While I was working out I was trying to find something that would reproduce the increased heart rate that occurs with a Crossfit workout. I knew that the bike wasn't getting it. I may have been working on increasing muscle and toning, I wasn't burning fat. It was frustrating. The heart rate shot up when I got on the treadmill and started walking uphill at a steady pace.
My physical therapist said that I actually want to avoid that racing heart beat for a few more WEEKS! She said when the heart gets going and starts pumping blood it impedes the recovery process. Now that I'm writing this it doesn't quite make sense. Can anyone better explain? I'm going to check into this and check the legitimacy of this claim.
In the meantime, my back is freaking killing me. Imagine having a muscle cramp and then pretend that it is happening over the entire span of your back. No fun. I promise.
Thursday, December 18, 2008
Measuring Progress
Thursday, December 18;
Now that I am over two weeks out of surgery I've started moving my shoulder again (very minimally). It's so incredible how much the range of motion improves day by day. Like any good Crossfitter I like to make "measurable" improvement. Today, I decided to create a ruler for my cubicle where I can do my wall climbs. Right now, it's written in pencil on a metal divider. I'm thinking that I'll print out a paper ruler and tack it in my cube somehow. I know you can't see the mark but right now I'm at 20. My goal is to be at 23 by next week.
The wall climb is a seemingly simple exercise meant to help increase your range of motion. It's just like it sounds. You crawl your fingers up a wall as far as you can go, and then you hold it for 5 seconds and then you climb down the wall. Do it 10 times. Sounds simple... right? This is one of the most painful things I've ever done. This simple sucker brought me to tears on Monday. While we're talking progress.. I haven't teared up since!
I'm also starting to go crazy with the lack of exercise. No real workout since the beginning of December. That's 18 days without getting my heart rate up and keeping it high for more than 20 minutes. I'm thinking of going home, changing into workout wear and coming back to work to hit the recumbent bike for half an hour. My energy level is pretty good today. I'll keep you posted obviously.
I'm also starting to go crazy with the lack of exercise. No real workout since the beginning of December. That's 18 days without getting my heart rate up and keeping it high for more than 20 minutes. I'm thinking of going home, changing into workout wear and coming back to work to hit the recumbent bike for half an hour. My energy level is pretty good today. I'll keep you posted obviously.
Tuesday, December 16, 2008
The Gym for Geriatrics
Monday, December 15;
I have officially gone from working out with some of the toughest athletes I've met in my life to working up a sweat with the 80 and over crowd. My physical therapy is scheduled for the unofficial geriatric hour at Commonwealth Orthopedic. I was in for my first real session yesterday. Besides being one of the more painful things I've done in the past few weeks, it was a big shock. It was the first time I had really used my muscles to move my arm since surgery. My range of motion is unbelieveably limited.. maybe about a 65 degree angle to the front and a 40 degree angle to the side. I can't go backwards yet at all. I was so exhausted after physical therapy, I couldn'y even imagine staying late at work to workout. I'm hoping it won't always be this exhausting.
On a more positive note... the stiches are out! Here are pictures that were taken last night. The wounds had mostly healed, so they aren't as gross as I had hoped. Apologies!
I have officially gone from working out with some of the toughest athletes I've met in my life to working up a sweat with the 80 and over crowd. My physical therapy is scheduled for the unofficial geriatric hour at Commonwealth Orthopedic. I was in for my first real session yesterday. Besides being one of the more painful things I've done in the past few weeks, it was a big shock. It was the first time I had really used my muscles to move my arm since surgery. My range of motion is unbelieveably limited.. maybe about a 65 degree angle to the front and a 40 degree angle to the side. I can't go backwards yet at all. I was so exhausted after physical therapy, I couldn'y even imagine staying late at work to workout. I'm hoping it won't always be this exhausting.
On a more positive note... the stiches are out! Here are pictures that were taken last night. The wounds had mostly healed, so they aren't as gross as I had hoped. Apologies!I'll explain what you're looking at. The stitch tie us on the left with the big black dot. The incision is a vertical cut slightly to the right of that. Then the little indent to the right of that is where the stitch pulled the incision together. I only had 4 stitches, which is a third of the stitches I got when I rollerbladed into a parked car. That's a great story.. I should share it once I'm typing with two hands.
Sunday, December 14, 2008
A Night Out on the Town
Friday, December 12;
I did it. I had a friend come over and blow dry my hair and help me get dressed. Then I had Keturah pick me up and take me out to the CFOT happy hour. I stayed out until 11pm!
Check out Lt. Col. Dan and me. We both clean up well! Also, there's the first picture of my abduction pillow. It's not nearly as bad as I thought it might be.
Also, I should mention that I can do walking lunges. I did 100 up hill walking lunges. Pretty sweet.
Thursday, December 11, 2008
Shoulder Solidarity
Thursday, December 11;
This is an unexpected result os surgery. Apparently, shoulder problems and shoulder surgery are quite common. The arm brace attracts a lot of attention. Everywhere I go (and I haven't gone very far) I hear stories about other people and their shoulder problems or their family members or friends' problems. It's like a whole shoulder problem solidarity. It's kind of nice to hear all of their stories. It's like now I'm paying my dues for making so many people listen to me and all of my chatter over the past year. Bring on the stories. I have an open ear.
WOD
Squat practice (I can do squats! I'm so excited. I have to widen my stance because the brace throws off my balance. I'll have to do them very slowly, but I'm thrilled tey are not too painful.)
Some ab work (I can do a little bit of ab balancing a leg raises. Pretty pumpud about it!)
This is an unexpected result os surgery. Apparently, shoulder problems and shoulder surgery are quite common. The arm brace attracts a lot of attention. Everywhere I go (and I haven't gone very far) I hear stories about other people and their shoulder problems or their family members or friends' problems. It's like a whole shoulder problem solidarity. It's kind of nice to hear all of their stories. It's like now I'm paying my dues for making so many people listen to me and all of my chatter over the past year. Bring on the stories. I have an open ear.
WOD
Squat practice (I can do squats! I'm so excited. I have to widen my stance because the brace throws off my balance. I'll have to do them very slowly, but I'm thrilled tey are not too painful.)
Some ab work (I can do a little bit of ab balancing a leg raises. Pretty pumpud about it!)
Tuesday, December 9, 2008
The Atrophy Begins
Tuesday, December 9;
The recovery process has been going really well. I've been trying to do things more and more on my own. I've really been trying to take as little of my meds as possible. Those things made me pretty loopy and had some other nasty side effects, I'm down to taking them once every twelve hours. The pain is manageable (at least it's nothing compared to doing a sub-five minute Fran, right?).
I'm starting to miss my friends and general interaction with people other than my mom. I've even sunk to a new low... I'm sending out Christmas cards!
I start pyhsical therapy tomorrow. I'm looking forward to it. I'm shocked at how quickly I've lost muscle in my arm. It's crazy. I've never had surgry before, so I wasn't sure what to expect. My arm has pretty much been immobilized for nearly a week now. When I took off my brace I noticed how small my forarm was compared to the other. I have a little ball that I have started squeezin to keep those muscles working.
The recovery process has been going really well. I've been trying to do things more and more on my own. I've really been trying to take as little of my meds as possible. Those things made me pretty loopy and had some other nasty side effects, I'm down to taking them once every twelve hours. The pain is manageable (at least it's nothing compared to doing a sub-five minute Fran, right?).
I'm starting to miss my friends and general interaction with people other than my mom. I've even sunk to a new low... I'm sending out Christmas cards!
I start pyhsical therapy tomorrow. I'm looking forward to it. I'm shocked at how quickly I've lost muscle in my arm. It's crazy. I've never had surgry before, so I wasn't sure what to expect. My arm has pretty much been immobilized for nearly a week now. When I took off my brace I noticed how small my forarm was compared to the other. I have a little ball that I have started squeezin to keep those muscles working.
not my chest (I hope that's obvious)
All in all, the past week has had some rough moments, but it's been a nice break from my usually hectic days. I think I'll be able to get back into the blue room with a positive attitude some time in January. I can't wait too see everyone for the happy hour on Friday... get ready guys, I'm wearing sequence and I'll even blow dry my hair!
Monday, December 8, 2008
No Wonder I'm Drugged and Drowsy
Monday, December 8;
No wonder I've been feeling really out of it. This morning I was reading the label on my pain medication. I'm on Oxycodone. I realized that the label said I should be taking my pill once every six hours and not every 4 hours!!!! My mom has been unintentionally drugging me. Oh my! So we are cutting back on how often I take my pain meds. I'm also hoping to switch over to over the counter pain meds by the end of the week, because I'm really not functional on this stuff.
Other than that recovery is going well. I have taken my arm out of the sling and I have straightened my elbow. I still can't bend over or lay down. I have to squat down topick stuff up, and I'm still sleeping sitting up on the couch.
I hope all is well at CFOT and for all of my non-CFOT readers. Kick some serious butt for me!
No wonder I've been feeling really out of it. This morning I was reading the label on my pain medication. I'm on Oxycodone. I realized that the label said I should be taking my pill once every six hours and not every 4 hours!!!! My mom has been unintentionally drugging me. Oh my! So we are cutting back on how often I take my pain meds. I'm also hoping to switch over to over the counter pain meds by the end of the week, because I'm really not functional on this stuff.
Other than that recovery is going well. I have taken my arm out of the sling and I have straightened my elbow. I still can't bend over or lay down. I have to squat down topick stuff up, and I'm still sleeping sitting up on the couch.
I hope all is well at CFOT and for all of my non-CFOT readers. Kick some serious butt for me!
Saturday, December 6, 2008
Drugged and Drowsy
Saturday, December 6;
These posts are going to be pretty short because it takes me forever to type anything. I'm in some pretty serious discomfort. My arm is sitting in the abduction pillow. I have to admit it's a little smaller than I thought it would be.
The regular day-to-day life is pretty lame. I go back and forth between two positions. My mom and I have named them so it's easier for me to communicate. The first position (this is how I have been sleeping) is called "neutral." I sit on the couch with two pillows behind me and my feet propped up. The second position is called "front." I'm in front of the tv sitting in a chair.
I have developed a bond with a fleece blanket covered with snowmen. I've also taken to wearing tube tops, because they're easy to get on and off. It's bizarre, because if you ignore my brace, my hair, my socks, my glasses, my sweatpants... and basically everything else about me, you might just think I'm ready for a night out on the town.
Here's a story you may all get a kick out of.. so I'm sitting in the hospital with my doctor and the anesthesiologist. My doctor asked if I had any questions. I said I knew he was doing orthoscopic surgery, but I wanted to know if there was any chance that he may have to cut into my shoulder. He assured me that he would certainly not have to cut me open. To which I responded, "Damn, because I was really hoping to have a tough looking scare."
Both doctors laughed and said I would bare some marks from this surgery. This is a good thing. How much would it suck if I went through all of this and I didn't even have a tough looking scar to show for it.
WOD
Get out of brace
Take a shower
Change bandage
Get back into brace
Total: 20:54
These posts are going to be pretty short because it takes me forever to type anything. I'm in some pretty serious discomfort. My arm is sitting in the abduction pillow. I have to admit it's a little smaller than I thought it would be.
The regular day-to-day life is pretty lame. I go back and forth between two positions. My mom and I have named them so it's easier for me to communicate. The first position (this is how I have been sleeping) is called "neutral." I sit on the couch with two pillows behind me and my feet propped up. The second position is called "front." I'm in front of the tv sitting in a chair.
I have developed a bond with a fleece blanket covered with snowmen. I've also taken to wearing tube tops, because they're easy to get on and off. It's bizarre, because if you ignore my brace, my hair, my socks, my glasses, my sweatpants... and basically everything else about me, you might just think I'm ready for a night out on the town.
Here's a story you may all get a kick out of.. so I'm sitting in the hospital with my doctor and the anesthesiologist. My doctor asked if I had any questions. I said I knew he was doing orthoscopic surgery, but I wanted to know if there was any chance that he may have to cut into my shoulder. He assured me that he would certainly not have to cut me open. To which I responded, "Damn, because I was really hoping to have a tough looking scare."
Both doctors laughed and said I would bare some marks from this surgery. This is a good thing. How much would it suck if I went through all of this and I didn't even have a tough looking scar to show for it.
WOD
Get out of brace
Take a shower
Change bandage
Get back into brace
Total: 20:54
Wednesday, December 3, 2008
Shoulder Surgery
Wednesday, December 3
Done with surgery everything went just fine. Unfortunately, I will not have any major scars. I will be on drugs for the next few days.. good drugs. Thank you for all of your well wishes and thank you all for thinking of me.
Done with surgery everything went just fine. Unfortunately, I will not have any major scars. I will be on drugs for the next few days.. good drugs. Thank you for all of your well wishes and thank you all for thinking of me.
Tuesday, December 2, 2008
HAPPY BIRTHDAY!!!
Please join me in wishing our favorite Crossfit coach a
HAPPY BIRTHDAY!!
Congrats Jerry, may this year be the best so far.
Monday, December 1, 2008
My Last Workout
Sunday, November 30;
I guess it's fitting that the final day of November would be my final official CFOT workout for a bit. I expect I'll be in tomorrow to celebrate a VERY special birthday for one Crossfitter, but no working out for me.
Andrea put together a great little workout (it actually wasn't little at all, it could be better defined as "huge") while Jerry was off celebrating the holidays in New York. It was in celebration for another Crossfitter's birthday.. my newest Facebook friend.. Lt. Col. Dan and a very special anniversary. It was a good send off for me even though I had to sub out a few movements.
Take a look..
WOD:
AMRAP
1 muscleup (subbed out ring dips, then chair dips.. these hurt)
7 box jump burpees
7 pullups
5 Thrusters (subbed out front squats - 85lbs)
This was a group workout.. but it's kind of unclear what the final score was, but I was in pain which makes me happy.
I went for heavier front squats instead of a lighter Thruster. The Front squat at 85lbs felt really good. I really woked on keeping that upright position and I pushed me knees out really hard on the way up. It worked to limit the knee buckling. I was delighted to see some improvement here.
My legs will be getting a lot of workouts in the next few months, so I'm looking forward to getting them stronger.
I guess it's fitting that the final day of November would be my final official CFOT workout for a bit. I expect I'll be in tomorrow to celebrate a VERY special birthday for one Crossfitter, but no working out for me.
Andrea put together a great little workout (it actually wasn't little at all, it could be better defined as "huge") while Jerry was off celebrating the holidays in New York. It was in celebration for another Crossfitter's birthday.. my newest Facebook friend.. Lt. Col. Dan and a very special anniversary. It was a good send off for me even though I had to sub out a few movements.
Take a look..
WOD:
AMRAP
1 muscleup (subbed out ring dips, then chair dips.. these hurt)
7 box jump burpees
7 pullups
5 Thrusters (subbed out front squats - 85lbs)
This was a group workout.. but it's kind of unclear what the final score was, but I was in pain which makes me happy.
I went for heavier front squats instead of a lighter Thruster. The Front squat at 85lbs felt really good. I really woked on keeping that upright position and I pushed me knees out really hard on the way up. It worked to limit the knee buckling. I was delighted to see some improvement here.
My legs will be getting a lot of workouts in the next few months, so I'm looking forward to getting them stronger.
Saturday, November 29, 2008
Forget the Abmats .. Guys can Purchase thier six packs
Saturday, November 29;
Guess what ladies? It looks like we will soon be able to experience the dissappointment guys must feel when their lady friend removes her padded pushup bra. Yes, yes.. girls we have been doing this for ages. A little padding here.. a little suck-in back there and tah-dah.. we are the girl of their dreams (of course crossfit ladies never have to do this).
Now it's time for guys to get their revenge! It's an undershirt for men called the "Core Precision Undershirt" and it makes guys look like they have a six-pack (of course crossfit men would never need this).
So next time you notice joe six pack with a serious six pack you may want to take a second glance and even give him a pat down (can we do that?) before getting into anything serious. Of course, we would never date someone simply because they have a sick pack, so this whole post is ridiculous.
Also, can you tell that I have to write a 15 page paper and I'm procrastinating like no other?? Someone distract me!
Guess what ladies? It looks like we will soon be able to experience the dissappointment guys must feel when their lady friend removes her padded pushup bra. Yes, yes.. girls we have been doing this for ages. A little padding here.. a little suck-in back there and tah-dah.. we are the girl of their dreams (of course crossfit ladies never have to do this).
Now it's time for guys to get their revenge! It's an undershirt for men called the "Core Precision Undershirt" and it makes guys look like they have a six-pack (of course crossfit men would never need this).
So next time you notice joe six pack with a serious six pack you may want to take a second glance and even give him a pat down (can we do that?) before getting into anything serious. Of course, we would never date someone simply because they have a sick pack, so this whole post is ridiculous.Also, can you tell that I have to write a 15 page paper and I'm procrastinating like no other?? Someone distract me!
A New Move!!
Friday, November 28;
A day of rest was enough for me. I felt so disgusting after Thanksgiving. Remember all of those pointers I suggested on Wednesday. Well, I'm full of crap. Who eats salad on Thanksgiving?? My family has borsin cheese, pate, great wine and fried oysters as our appetizers. Load your plate with good veggies.. our family.. loads its good veggies with shalot infused butter. Eat slowly.. done.. our family talks so much it's hard to eat fast. Unless your running your mouth with a chunk of turkey tucked over in the side of your lip. I think I mentioned one other tip.. save room for dessert. I did follow through on that one. I saved room for the pumpkin trilogy my mom and I created as well as the home-made creamy, vanilla ice cream my cousin wipped up.
What was I thankful for this Thanksgiving?? Easy.. my family filled with crafty cooks!
Unfortunately, my abs and back side were not appearing so thankful. I had to put aside the whipped mashed potatos and whip my ass into shape. I had to be clever, because I was down on the bay with not much equipment to work with. I did have my always handy kettlebell and my running shoes. Not bad.. To make up for the light weight of the kettlebell (it's only 16kg/35lbs) I thought I'd add a little umpfh to a trusty old move. I call it the SUPER Sumo Deadlift High Pull.
I demo it in the pictures. You stand on the top step of some stairs and put the KB on the step below. This forces you into a really deep squat at the bottom. Same hip thrust to get the KB up to your chest. Boom. You have one SSDLHP! I made my mom take the pictures. She thought:
1) it's important to get the American flag in the background
2) her daughter is nutso
There are some positives and negatives with this movement. You HAVE to have perfect posture or you could really screw up your lower back. Also, you HAVE to keep your weight in your heels or you'll fall forward down the steps. Finally, it forces you to have a straight up and straight down motion.. no swinging the bell to the top. It was interesting. Try it some time.WOD:
600 meter run
25 SSDLHP
25 KB Swings
600 meter run
20 SSDLHP
20 KB Swings
20 KB Swings
600 meter run
15 SSDLHP
15 SSDLHP
15 KB Swings
600 meter run
10 SSDLHP
10 SSDLHP
10 KB Swings
600 meter run
5 SSDLHP
5 SSDLHP
5 KB Swings
Total: 23:58
I was happy with this time. I was hoping to get between 22 and 23 minutes, but I guess I'll take this for now.
Wednesday, November 26, 2008
Pick Your Poison a.k.a. Clean the Turkey
Wednesday, November 26;
I think working out before, after and during Thanksgiving justifies the unbelievable amount of gourging done on the festive holiday. Of course, we all hate that disgusting feeling we have after the meal is over. I found a good article in the Post with some obvious tips about avoiding that nasty, I-just-ate-a-load-of-bad-carbs feeling. I mean, I could tell you how to avoid it without the Washington Post byline...
I think working out before, after and during Thanksgiving justifies the unbelievable amount of gourging done on the festive holiday. Of course, we all hate that disgusting feeling we have after the meal is over. I found a good article in the Post with some obvious tips about avoiding that nasty, I-just-ate-a-load-of-bad-carbs feeling. I mean, I could tell you how to avoid it without the Washington Post byline...
- Start your meal with a salad
- Load your plate with greens and other veggies
- Eat slowly
- Avoid large amounts of complex carbs
- Save room for dessert!
These are all obvious.. also something I read yesterday. After your meal, go for a walk. It aids in digestion. Don't run though, because that will send blood pumping to your legs instead of your stomach. Huh, I thought that was interesting.
WOD
20 Med Ball Cleans - 20lb 20 Plyo Pushups 400 Meter Run 10 Over Head Squats - 45lb 20 Hang power cleans - 65lb 30 Pullups 400 Meter run 30 Push Press - 45lb 60 Squats 400 Meter run 75 Abmat Situps 15 Pullups
Time: 27:??
Tuesday, November 25, 2008
Good Mornings = Bad Morning
Monday, November 24:
I don't have much to say here except that my freaking shoulder was killing me with just about all of these exercises. I ended up subbing out a lot of the movements and shortening the workout to just 2 rounds. I think I'm turning into a softy.
WOD:
Three rounds for time (Only did 3 rounds)
21 Knees to elbows (subbed in 50 abmat situps)
21 Kettlebell swing - 35lb
21 Push-ups
21 Rope Pullups - (did first round, then subbed in jumping pullups)
21 Box jump
21 Good Mornings - 35lb
150 ft Walking Lunge
I didn't even get a time..
I don't have much to say here except that my freaking shoulder was killing me with just about all of these exercises. I ended up subbing out a lot of the movements and shortening the workout to just 2 rounds. I think I'm turning into a softy.
WOD:
Three rounds for time (Only did 3 rounds)
21 Knees to elbows (subbed in 50 abmat situps)
21 Kettlebell swing - 35lb
21 Push-ups
21 Rope Pullups - (did first round, then subbed in jumping pullups)
21 Box jump
21 Good Mornings - 35lb
150 ft Walking Lunge
I didn't even get a time..
Monday, November 24, 2008
Sunday Two-a-day
Sunday, November 23;
I figured since I didn't get sweaty during this morning's workout, I'd go ahead and do the 5k tonight. I haven't done this workout for about a year. I've run several miles at a time, but the 5k is such a short distance that you're forced to run faster than you would usually run.
I made it in 28:34
I could go into further detail, but really the word "ouch" encompasses what I'm feeling about this one.
I figured since I didn't get sweaty during this morning's workout, I'd go ahead and do the 5k tonight. I haven't done this workout for about a year. I've run several miles at a time, but the 5k is such a short distance that you're forced to run faster than you would usually run.
I made it in 28:34
I could go into further detail, but really the word "ouch" encompasses what I'm feeling about this one.
Sunday, November 23, 2008
Fast and Loose
Sunday, November 23;
This month is flying by and every day I think about my looming surgery. The fear has manifested itself in some strange ways. I have this impulse to hit a PR everyday. To be the fastest I've ever been, to do the most pullups I've ever done, to lift heavier than I've ever lifted.
I'm not quite sure if this is the best way for me to be operating (pardon the pun). I can't get past this feeling that if I don't do it now I may never be able to do it. There's not a sadness in this thought, it's more just like a subconsious statement of fact. It's weird. I know that I of course will be back and running at full steam in a few months. It's more of a desire to really push myself to the limit RIGHT NOW.
Today, we hit max clean and jerks. I have a history with this movement. Last February, I was lifting with the DC Barbell club and we were doing clean and jerks. It was me and a bunch of guys, so of course I had to show off my physical prowess. I got up to 95lbs, 100lbs.. I don't know if I did it or not, but I think I may have done 105lbs. The problem was that the jerk really does a number on my shoulder. Last February the shoulder slipped out when the bar was overhead with at least 100lbs on it. It's not exactly unstable when it slips out, so it's not like I can't control the bar. It just feels really "off". So I put the bar down and called it quits for the day. Shortly after, I called it quits on lifting my left arm for several months.
I've done clean and jerks since then and we hit them again today. I felt really solid up until I passed that 100lb threshold. I can clean the bar without a problem, but my mind starts running when it's on my shoulders and I breathe in that moment before the jerk. My mind goes to, "what happens if my shoulder slips out again?" A natural thought. This causes me to slow down the movement, so I can only get it partially up. I have to push it the rest of the way.
Really what I should have done today is hit 95lbs and then stayed there and worked on speed and efficiency of movement. Of course I didn't do that. I wanted to solidify my clean and jerk PR, so I pulled out an ugly as crap clean and jerk at 105lbs.
Awesome, way to go. {note sarcasm}
Warmup:
---------
PVC pipe work
---------
"stretch the shit out of my forarms"
---------
3 rounds of:
5 pullups
5 squat cleans w/ the dynomax ball
5 max vertical jumps (about 5 inches off the ground for me!)
5 Turkish getups (right and left)
---------
WOD
Clean and Jerk
1,1,1,1,1,1
85lb, 90lb, 95lb, 97lb, 100lb, 105lb
This month is flying by and every day I think about my looming surgery. The fear has manifested itself in some strange ways. I have this impulse to hit a PR everyday. To be the fastest I've ever been, to do the most pullups I've ever done, to lift heavier than I've ever lifted.
I'm not quite sure if this is the best way for me to be operating (pardon the pun). I can't get past this feeling that if I don't do it now I may never be able to do it. There's not a sadness in this thought, it's more just like a subconsious statement of fact. It's weird. I know that I of course will be back and running at full steam in a few months. It's more of a desire to really push myself to the limit RIGHT NOW.
Today, we hit max clean and jerks. I have a history with this movement. Last February, I was lifting with the DC Barbell club and we were doing clean and jerks. It was me and a bunch of guys, so of course I had to show off my physical prowess. I got up to 95lbs, 100lbs.. I don't know if I did it or not, but I think I may have done 105lbs. The problem was that the jerk really does a number on my shoulder. Last February the shoulder slipped out when the bar was overhead with at least 100lbs on it. It's not exactly unstable when it slips out, so it's not like I can't control the bar. It just feels really "off". So I put the bar down and called it quits for the day. Shortly after, I called it quits on lifting my left arm for several months.
I've done clean and jerks since then and we hit them again today. I felt really solid up until I passed that 100lb threshold. I can clean the bar without a problem, but my mind starts running when it's on my shoulders and I breathe in that moment before the jerk. My mind goes to, "what happens if my shoulder slips out again?" A natural thought. This causes me to slow down the movement, so I can only get it partially up. I have to push it the rest of the way.
Really what I should have done today is hit 95lbs and then stayed there and worked on speed and efficiency of movement. Of course I didn't do that. I wanted to solidify my clean and jerk PR, so I pulled out an ugly as crap clean and jerk at 105lbs.
Awesome, way to go. {note sarcasm}
Warmup:
---------
PVC pipe work
---------
"stretch the shit out of my forarms"
---------
3 rounds of:
5 pullups
5 squat cleans w/ the dynomax ball
5 max vertical jumps (about 5 inches off the ground for me!)
5 Turkish getups (right and left)
---------
WOD
Clean and Jerk
1,1,1,1,1,1
85lb, 90lb, 95lb, 97lb, 100lb, 105lb
Saturday, November 22, 2008
RUN CANCELLED
Saturday, November 22;
Today's run was cancelled due to the fact that I have to research my term paper which needs to be researched, outlined and written before surgery. (I'm a little freaked about this one, I have to tell you). I cancelled the 5k run in order to get some work done on my paper. Of course, while I'm taking notes I dumped an entire cup of coffee on my laptop, which has rendered it virtually useless. That meant I had to drive to work in order to continue my researching. On my way in I was listening to my favorite Saturday morning radio show. I hear that the English language has stooped to a new low. It is tantamount to Crossfit deciding to put bicep curls or bozu balls in the WOD. The Collins English Dictionary has now made space for the newest word, "meh." The American apathy has creeped into our vernacular and is now threatening a new kind of takeover. The next thing we know, there will be words like "dunno" or "yes-huh" finding their way onto the pages of your family's dictionary. Have any of you seen the movie Idiocracy?? I often feel like it is getting closer and closer to becoming reality.
Stay pure!
Also, do you want to know what I have to say about missing this morning's run??
"Meh."
Today's run was cancelled due to the fact that I have to research my term paper which needs to be researched, outlined and written before surgery. (I'm a little freaked about this one, I have to tell you). I cancelled the 5k run in order to get some work done on my paper. Of course, while I'm taking notes I dumped an entire cup of coffee on my laptop, which has rendered it virtually useless. That meant I had to drive to work in order to continue my researching. On my way in I was listening to my favorite Saturday morning radio show. I hear that the English language has stooped to a new low. It is tantamount to Crossfit deciding to put bicep curls or bozu balls in the WOD. The Collins English Dictionary has now made space for the newest word, "meh." The American apathy has creeped into our vernacular and is now threatening a new kind of takeover. The next thing we know, there will be words like "dunno" or "yes-huh" finding their way onto the pages of your family's dictionary. Have any of you seen the movie Idiocracy?? I often feel like it is getting closer and closer to becoming reality.
Stay pure!
Also, do you want to know what I have to say about missing this morning's run??
"Meh."
Friday, November 21, 2008
Mind Numbing
Friday, November 21;
I hated and loved today's workout. It was another running day. One thing I absolutely love about working out is that it's the one time in the day that gets my mind off of work, family, friends.. I think about nothing but the workout. It's so great to be so focused on nothing but the matter at hand. The rest of the day, my mind jumps from one issue to another. Getting tasks done, making decisions and solving problems. One of the greatest things about CFOT workouts is that I'm not doing any of this. I'm thinking about doing one more pullup, one full ROM pullup, proper form on my barbell movements (and getting my face out of the bar's path).
How bout this one.. "Crossfit Old town.. it's so good it's mind numbing"
WOD:
800 meter run
15 hang squat clean + Thruster
15 hang squat clean + Thruster
15 box jumps
15 burpees
My legs hurt from running.. no more running. Please! Well, maybe after I hit a possible 5k tomorrow.
Thursday, November 20, 2008
Thursday, November 20;
A flurry of emails and phone calls filled with comments and questions followed the last post. The most often asked question? "How much will you have to wear that thing?"
Contacted my Dr. today.. the answer.. "A month, but I can take it off when I need to shower." I don't know if it'll be inflated that whole time, but it will be strapped to my arm for four solid weeks. Don't worry, I'm sure I will be posting pictures (lots of embarrassing ones) on here. In the mean time.. watch this one and smile.
WOD
AMRAP in 25 minutes
400 meter run
Max pullups
I got in 5 full rounds and a run.
Max pullups:
23 (PR), 10, 15, 10, 13
Pumped about the PR! Wonder if I can hit 30 before surgery???? Worth a try. I'll try for it next week sometimes.
A flurry of emails and phone calls filled with comments and questions followed the last post. The most often asked question? "How much will you have to wear that thing?"
Contacted my Dr. today.. the answer.. "A month, but I can take it off when I need to shower." I don't know if it'll be inflated that whole time, but it will be strapped to my arm for four solid weeks. Don't worry, I'm sure I will be posting pictures (lots of embarrassing ones) on here. In the mean time.. watch this one and smile.
WOD
AMRAP in 25 minutes
400 meter run
Max pullups
I got in 5 full rounds and a run.
Max pullups:
23 (PR), 10, 15, 10, 13
Pumped about the PR! Wonder if I can hit 30 before surgery???? Worth a try. I'll try for it next week sometimes.
Wednesday, November 19, 2008
Don't You Dare Laugh
Wednesday, November 19;
Sometimes you just have to laugh at life. If you don't it'll just make you cry. This may be the most perfect example of this. I have put a slight embargo on talking about my shoulder on the blog, but I figured that I'd make an exception for this topic. I knew you'd all get a kick out of this one.
Spoke to one of my doctors' nurses today about some of the equipment I'll need to purchase for my surgery. I thought I'd just need a brace to keep my shoulder close to my body and then I'd be good to go. Oh no. G-d has a much better sense of humor than that. I guess they figure that while I'm in pain and incapacitated, they might as well go ahead and have people laugh at me too. Have you ever heard of an Abduction Pillow??? I hadn't. Well, I had heard that it may have been a possibility after the surgery, but I had no idea what that meant. Maybe that it was a pillow to put under my shoulder. No big deal. I sleep with one under there anyway.
Oh no, again G-d and his sense of humor comes in.. Check out this silly thing. Please ignore the model's unfortunate choice of clothing and the poor fit of the shorts around the crotch area. Instead, I'd like you to focus on the big, huge, sleepingbag-like item that is sitting on her hip. THAT IS THE ABDUCTION PILLOW!!!! Are you freaking for real???!!! Where the hell am I going to be able to go with that thing strapped on to me??
Please, for one moment imagine me with my big ulcer like growth trying to get on the metro with that. A crowded elevator? The chair in my office? My car? I'm having trouble visioning all of this. They might as well have told me that they were going to slap on some braces and make me wear head gear to school! FOR REAL??!! I thought I was done with the social pariah phase of my life when I graduated from High School. Oh no. G-d wasn't done having fun. I guess I'll just have to learn to have fun with it as well.
I am open for suggestions on the best way to decorate my abductioner... also, if you're lucky I may let you sign it.
Tuesday, November 18, 2008
Helen a Handbasket
Tuesday, November 18
Met one of the ladies today in sub 30 degree temperatures. I kept thinking about a good friend and an original Crossfit old towner who runs in this cold crap all the time with a 60-some pound ruck sack. I told myself "no whinning," and then I told myself "go faster."
What was interesting is that the cold wasn't the toughest thing to overcome in this workout. It's actually much more sneaky. It's the feeling that your forearms are ripping out of your body. The KB swings and pullups?? Argh!
Despite all of this incessant complaining I really like this lady, and I'm really happy with my time.
I didn't stop. No getting off the bar. No dropping the kettlebell. Rest later.
WOD
"Helen"
3 rounds
400 meter run
20 KB swings (35lb)
12 pullups
Total: 11:49
Met one of the ladies today in sub 30 degree temperatures. I kept thinking about a good friend and an original Crossfit old towner who runs in this cold crap all the time with a 60-some pound ruck sack. I told myself "no whinning," and then I told myself "go faster."
What was interesting is that the cold wasn't the toughest thing to overcome in this workout. It's actually much more sneaky. It's the feeling that your forearms are ripping out of your body. The KB swings and pullups?? Argh!
Despite all of this incessant complaining I really like this lady, and I'm really happy with my time.
I didn't stop. No getting off the bar. No dropping the kettlebell. Rest later.
WOD
"Helen"
3 rounds
400 meter run
20 KB swings (35lb)
12 pullups
Total: 11:49
Monday, November 17, 2008
Squatting Heavy
Monday, November 17;
Danny hit: 155lb, 185lb, 200lb x1 (guessing weighs about 135-140lb)
Karen hit: 115lb, 125lb, 135lb, 140lb (guessing weighs about 105-110lb)
I was wishing that my core was rock solid this morning. I think that would have been the key to my success today. A heavy, relatively high rep set of front squats. I'm truly amazed at some of the efforts. Danny and Karen.. Crazy crazy crazy. Both athletes are have a pretty low body weight and they both managed to lift well above their weight. It's one thing to do this with a back squat, but to do it with a front squat requires an unbelievably tight core and a straight up and down squat.
Danny hit: 155lb, 185lb, 200lb x1 (guessing weighs about 135-140lb)
Karen hit: 115lb, 125lb, 135lb, 140lb (guessing weighs about 105-110lb)
I didn't get too heavy (especially not compared to some of the other strong ladies) but I was really focusing on pushing my knees out on the way up from the squat.
The thought process was:
-Breath in before the squat
-Tighten core as much as possible
-Keep your trunk upright (I like to visualize myself in a box on the way down)
-Get into a full squat position
-Knees out on the way up
-Elbows and chest up on the way up
-Breath out and in
-Do it again, BETTER..
Workout:
3 sets of 5 rep front squat
105lb
115lb
120lbx2 (failed here and stopped for the day)
Friday, November 14, 2008
Another Woman Breaking Barriers
It's another reason why I love working at C-SPAN. A woman made history today and I bet many of you had no idea it happened. I wouldn't have known if I hadn't been watching. Everyone watched Hillary Clinton's historic bid for the Democratic nod for the Presidency. Many others watched as her fellow female torch bearer (despite standing on opposite sides of the political spectrum) Sarah Palin also tried to make history by being the first female vice president.
Well, today another woman made history without sending huge, yet deserved, waves through the country. Today General Ann Dunwoody became the first ever female four-star general in U.S. military history. She will assume command of the U.S. Army Materiel Command today.
During her promotion ceremony earlier this morning, she was accompanied by her husband, father and various family members. You can see the entire ceremony at www.c-span.org. It's obvious this woman is quite accomplished and another person that makes me proud of how far women have come!
On another note.. I'm feeling very "woman power" lately after reading some of Elizabeth Cady Stanton's writing. Ladies.. you must read!
The Countdown is On
Friday, November 14;
The Countdown is officially on. Now that I'm done with my temporary producer position, and I am back to my old job. I have very little to distract me from the surgery date. Also, my doctor's secretary called me earlier this week to move my surgery up a day. That means next week will be my last full week of Crossfit (since we are closing down for Thanksgiving). I have to admit that I am totally freaked out.
It's been good for me seeing Keturah around and in the mix. I'm hoping that I'll be able to do the same. The plan is to stop in at CFOT as much as I can. I'll be taking much of December off and then hitting the recumbent bike at our gym at work, so I can at least keep my legs moving. I'll just have to wait and see how much pain I'm in and how much I can move around. Does anyone who's been through this surgery before or knows someone who has have any suggestions?? I just want to make sure that I'm not doing too much, too soon.
My last day of Crossfitting will be Sunday, November 30th. I may come in on Monday the first and do a lower extremeties workout.. maybe I'll hit the Hinterlands one last time?? I'm taking Tuesday, December 2nd off. Wednesday, December 3rd is the big day. Ahhhhh
WOD:
5 Rounds
25 KB Swings (50lb)
400 Meter run
Total time: 20:18
Thursday, November 13, 2008
Quit Your Whining
Thursday, November 13;
I was not so much thrilled when I walked into the blue room and realized that it would be a ring workout day. Of all of the things I shouldn't do.. rings are the things I actually CAN'T do. The pain from doing a full ROM ring dip is unbelievable. I won't go much into it, but it feels like the muscles are being peeled from the bone on my left shoulder. I've tried doing ring dips and it usually puts me out of commission for about a week.
I figured instead of doing the prescribed jumping muscle-ups (this is what we sub in for those who can't do muscle-ups) I would do ring rows and ring dips with a decently thick band. I was being such a brat about it. The workout took me a while, because I wasn't really going quickly. I was focusing on full range of motion and perfect movements. Despite the technical focus, I still couldn't get over the fact that I wasn't doing the jumping muscle-up workout.
I was still fighting through the final round of ring dips and ring rows (40 of them). I left CFOT in a funk. Usually on my drive in to work I take the time to call my mom and then listen to C-SPAN radio. Today, I spent the time thinking to myself that I shouldn't be such a whiner!
I asked myself a few questions..
Q: Did you get a good workout?
A: Yes
Q: Are you sore in a good way?
A: Yes
Q: Will you be sore in a good way tomorrow?
A: Yes
Q: Did you do anything that would further injure you?
A: No
Q: Will you still have some sweet bruises from the rings tomorrow?
A: Yes! (I got a few good ones from a few muscle-up attempts at the beginning of class)
... and then I got over it.
WOD:
For time..
100 Squats
10 ring rows
10 ring dips (pink band)
75 Squats
20 ring rows
20 ring dips (pink band)
50 Squats
30 ring rows
30 ring dips (pink band)
25 Squats
40 ring rows
40 ring dips (pink band)
Time: 27:39
It's easy to be hard, but It's hard to be smart.
I was not so much thrilled when I walked into the blue room and realized that it would be a ring workout day. Of all of the things I shouldn't do.. rings are the things I actually CAN'T do. The pain from doing a full ROM ring dip is unbelievable. I won't go much into it, but it feels like the muscles are being peeled from the bone on my left shoulder. I've tried doing ring dips and it usually puts me out of commission for about a week.
I figured instead of doing the prescribed jumping muscle-ups (this is what we sub in for those who can't do muscle-ups) I would do ring rows and ring dips with a decently thick band. I was being such a brat about it. The workout took me a while, because I wasn't really going quickly. I was focusing on full range of motion and perfect movements. Despite the technical focus, I still couldn't get over the fact that I wasn't doing the jumping muscle-up workout.
I was still fighting through the final round of ring dips and ring rows (40 of them). I left CFOT in a funk. Usually on my drive in to work I take the time to call my mom and then listen to C-SPAN radio. Today, I spent the time thinking to myself that I shouldn't be such a whiner!
I asked myself a few questions..
Q: Did you get a good workout?
A: Yes
Q: Are you sore in a good way?
A: Yes
Q: Will you be sore in a good way tomorrow?
A: Yes
Q: Did you do anything that would further injure you?
A: No
Q: Will you still have some sweet bruises from the rings tomorrow?
A: Yes! (I got a few good ones from a few muscle-up attempts at the beginning of class)
... and then I got over it.
WOD:
For time..
100 Squats
10 ring rows
10 ring dips (pink band)
75 Squats
20 ring rows
20 ring dips (pink band)
50 Squats
30 ring rows
30 ring dips (pink band)
25 Squats
40 ring rows
40 ring dips (pink band)
Time: 27:39
It's easy to be hard, but It's hard to be smart.
Wednesday, November 12, 2008
Monster in the Making
Wednesday, November 12;
If you had told me that I would be doing a 5 round Fight Gone Bad today.. I may not have come in. In retrospect I'm happy I did. It was a great challenge, and my face has never felt so hot. Actually, adding two extra rounds on FGB changes the workout very much. It forces you to decrease the intensity.. there's not that "balls to the wall" final round, because the time the 5th round comes along.. your hypothetical balls (for the ladies) are all shriveled up and begging for you to stop so they can get some air. My goal for today's WOD was consistancy. Try to maintain repetitions at each station throughout the workout. I wasn't too shabby... my 5th round row was attrocious though!
I'd also like to say that there is only a 6 point disparity between the highest and lowest rounds, and my final round was my best. (Although, still not balls to the wall).
WOD:
Box Jump 26 17 29 15 20
Push Press 15 22 15 15 21
Row 9 9 11 7 6
Wall Ball 15 15 15 20 16
Sumo DL HP 22 25 22 22 30
Total: 439
I'd also like to point out that one of our newer CFOT members hit this workout today. He stopped at round 3 which is impressive because most stop after the second round. My favorite moment in the workout is one CFOT old timer turned to the fresh one during a set of Sumo DL HP's and said, "You're a Monster in the Making!" How true is that!!?? In between rep counts I was going through some of the CFOT old timers who were once newbies.. and now they have been reborn into CFOT MONSTERS!! So many of them, actually too many to name, because I'd inevitably leave someone out and that would suck for me and them.. but maybe that's our next shirt..
Crossfit Old Town
Monsters in the Making
If you had told me that I would be doing a 5 round Fight Gone Bad today.. I may not have come in. In retrospect I'm happy I did. It was a great challenge, and my face has never felt so hot. Actually, adding two extra rounds on FGB changes the workout very much. It forces you to decrease the intensity.. there's not that "balls to the wall" final round, because the time the 5th round comes along.. your hypothetical balls (for the ladies) are all shriveled up and begging for you to stop so they can get some air. My goal for today's WOD was consistancy. Try to maintain repetitions at each station throughout the workout. I wasn't too shabby... my 5th round row was attrocious though!
I'd also like to say that there is only a 6 point disparity between the highest and lowest rounds, and my final round was my best. (Although, still not balls to the wall).
WOD:
Box Jump 26 17 29 15 20
Push Press 15 22 15 15 21
Row 9 9 11 7 6
Wall Ball 15 15 15 20 16
Sumo DL HP 22 25 22 22 30
Total: 439
I'd also like to point out that one of our newer CFOT members hit this workout today. He stopped at round 3 which is impressive because most stop after the second round. My favorite moment in the workout is one CFOT old timer turned to the fresh one during a set of Sumo DL HP's and said, "You're a Monster in the Making!" How true is that!!?? In between rep counts I was going through some of the CFOT old timers who were once newbies.. and now they have been reborn into CFOT MONSTERS!! So many of them, actually too many to name, because I'd inevitably leave someone out and that would suck for me and them.. but maybe that's our next shirt..
Crossfit Old Town
Monsters in the Making
Monday, November 10, 2008
Functional Fitness
Monday, November 10;
I forgot to share a cute little conversation I had with a guy who was learning how to rock climb with me. This guy was obviously a gym rat. You know the kind... big barrel chest, big meaty arms, not much muscle definition and also lacking in other areas that don't have to do with fitness and physique.
He was asking people what they did to stay in shape. He had already shared that he worked out at a big box gym. He had also shared that he was a massage therapist (so obviously he knew about how the body works, right?). I decided I'd throw him my first little test. It's an easy yes or no answer that tells you a lot about someone who claims to be "in the know" about fitness. I asked if he had heard of Crossfit. He said he hadn't. There we go.. I knew what I was working with. I also imagined he had a two year subscription to Fitness Magazine and a massive jug of Creatine under his kitchen sink.
Of course, being the nice person that I sometimes pretend to be, I explained to him what Crossfit was. Constantly varied, high intensity, functional fitness. Right? Hoping that that would spark some bit of understanding. Obviously, I failed. He said.. "Like standing with two fee on a balance ball?" He then assured me that this was very difficult to do. I nodded politely and smiled while thinking, "Unless you are a clown in a circus act, at what point in your life do you need to stand and balance on something that offers absolutely no stability, and how exactly does practicing this skill help improve core strength and stability??" I swear I just nodded and smiled. It's best to be civil when in no Crossfit company.
We proceeded with our rock climbing lesson. Then later in the afternoon globo gym guy came up to me again. He assured me that he taught functional fitness with his clients at his gym. Then he brought out the four letters that many trainers use to instill a great amount of confidence in their clients. He says, "you know I'm NASM certified." Of course, inside I'm rolling my eyes and trying not to vomit in my mouth. Outside I'm nodding my head and trying to hide my irritation with this one. Looking back on it, I should have insisted he tried Crossfit.. just maybe not at CFOT. Sorry Jerry, I know business is business but I'm not sure if I could welcome this one into the blue room!
How's this for functional fitness...? Practicing your ability to efficiently pick up an object from the floor that nearly weighs as much as you do, and put it in a position above your waist so that this object may be carried or moved in some way.
Workout:
Hang Power Cleans (from the floor)
1, 1, 1, 1, 1, 1, 1
83lb, 93lb, 103lb, 108lb, 110lb, 113lb, 118lb
I forgot to share a cute little conversation I had with a guy who was learning how to rock climb with me. This guy was obviously a gym rat. You know the kind... big barrel chest, big meaty arms, not much muscle definition and also lacking in other areas that don't have to do with fitness and physique.
He was asking people what they did to stay in shape. He had already shared that he worked out at a big box gym. He had also shared that he was a massage therapist (so obviously he knew about how the body works, right?). I decided I'd throw him my first little test. It's an easy yes or no answer that tells you a lot about someone who claims to be "in the know" about fitness. I asked if he had heard of Crossfit. He said he hadn't. There we go.. I knew what I was working with. I also imagined he had a two year subscription to Fitness Magazine and a massive jug of Creatine under his kitchen sink.
Of course, being the nice person that I sometimes pretend to be, I explained to him what Crossfit was. Constantly varied, high intensity, functional fitness. Right? Hoping that that would spark some bit of understanding. Obviously, I failed. He said.. "Like standing with two fee on a balance ball?" He then assured me that this was very difficult to do. I nodded politely and smiled while thinking, "Unless you are a clown in a circus act, at what point in your life do you need to stand and balance on something that offers absolutely no stability, and how exactly does practicing this skill help improve core strength and stability??" I swear I just nodded and smiled. It's best to be civil when in no Crossfit company.
We proceeded with our rock climbing lesson. Then later in the afternoon globo gym guy came up to me again. He assured me that he taught functional fitness with his clients at his gym. Then he brought out the four letters that many trainers use to instill a great amount of confidence in their clients. He says, "you know I'm NASM certified." Of course, inside I'm rolling my eyes and trying not to vomit in my mouth. Outside I'm nodding my head and trying to hide my irritation with this one. Looking back on it, I should have insisted he tried Crossfit.. just maybe not at CFOT. Sorry Jerry, I know business is business but I'm not sure if I could welcome this one into the blue room!
How's this for functional fitness...? Practicing your ability to efficiently pick up an object from the floor that nearly weighs as much as you do, and put it in a position above your waist so that this object may be carried or moved in some way.
Workout:
Hang Power Cleans (from the floor)
1, 1, 1, 1, 1, 1, 1
83lb, 93lb, 103lb, 108lb, 110lb, 113lb, 118lb
Sunday, November 9, 2008
Crossfit and Climbing
Sunday, November 9;
I can now say for sure thatit is not a smart thing to do Crossfit and then go Rockclimbing right after. I know Crossfitters are crazy and they do crazy things, but there is something to be said for crazy and then just plain stupid. I think what I did today may qualify for one of those just plain stupid moments.
This morning's Crossift class was great. Some good old Sunday partner work. It's like our Sunday service and G-d is saying that no one should suffer alone. I'm for it! Andrea and I partnered up. It worked out nicely, because her strengths complement my weaknesses and vice versa.
Workout:
25 Burpees
400 meter run
50 Jumping Slam Balls (15lb)
400 meter run
75 KB swings (36lb)
400 meter run
400 meter tossing slamball
400 meter run
400 meter walking lunge
I feel like I may be missing something here. This workout was timed, but I have no idea what our time was. I do know that Gar the Lt. Col were able to eek out ahead of us at the very last minute. Lucky jerks!
Of course.. I wasn't done yet. I had already signed up to go rock climbing at the rock climbing place off of Eisenhower. It is a pretty sweet place. If you haven't gone, I strongly suggest checking it out. Just maybe not after a Crossfit workout. The first hour and a half or so was spent on showing us how to tie knots and how to properly belay. What you may not realize is that belaying actually kills your arms as much as climbing. All that tightening the rope and rope burning and such.
I loved that the girl I was climbing with was as competitive as I am. The two of us climbed first. She was pretty quick, so I figured I could do it without a problem. I pulled it off pretty well. The key to climbing is using your legs instead of your arms. You have to get your feet in a good position to propel your body upward. I made it to the top and then climbed a few more different routes on different walls. I was happy that our climbs weren't timed! I was able to take my time and think about where I was going and where I wanted to put my hands and feet. I was surprised how much I liked it and how much it scared me at the same time. A+
I loved that the girl I was climbing with was as competitive as I am. The two of us climbed first. She was pretty quick, so I figured I could do it without a problem. I pulled it off pretty well. The key to climbing is using your legs instead of your arms. You have to get your feet in a good position to propel your body upward. I made it to the top and then climbed a few more different routes on different walls. I was happy that our climbs weren't timed! I was able to take my time and think about where I was going and where I wanted to put my hands and feet. I was surprised how much I liked it and how much it scared me at the same time. A+
Also, I was really impressed at the skill and comfort level of the more experienced climbers. They didn't hesitate to hop up on the really tough courses and just freakin' monkey crawl up that damn wall. Really awesome. Another thing of note that I loved seeing. Some of the other climbers were doing kipping pullups on a pullup bar, and I spotted some kettlebells in a corner. All signs of a place that easily earns my approval!
Friday, November 7, 2008
Badger with No Buzz
Friday, November 7;
What a bad idea. I have my coffee pot set on an automatic timer, so it begins brewing right around 5:45. The smell wakes me up, and then actually drinking it wakes me up even more. Today the coffee pot brewed my coffee like usual, but for some reason the act of me actually pouring the coffee/cream/sweetener did not happen. I was really dragging ass while getting ready, so by the time I realized that I didn't have my coffee with me it was too late.
I figured I'd be fine, until I got in to CFOT and realized what the workout of the day entailed. Badger. Almost immediately I decided to sub out the pullups. My body still hasn't healed from the Election Day workout, and I am just generally exhausted from this week. I did KB High Pulls instead. It doesn't compare to pullups, but it was just fine to get my heart going.
This workout should take between 35-40 minutes. Today, it took me over 50 minutes!! I've never rested so much during a workout. I've always said, "if you're talking during a workout, you're not working hard enough." Well, today I wasn't just talking I was holding complete conversations. Shame on me. I'll be back on my game by Sunday and hopefully kicking ass.
Workout:
3 Rounds for time:
30 Hang Squat Cleans 65lb
30 Sumo DL Highpulls 45lb
800 meter run
53:??
Thursday, November 6, 2008
Our New Neighbor - Worth the Workout!
I couldn't help but notice this sweet new deal! So, our new digs on Royal St. have a wonderfully tasty neighbor. Check out this place, Lavendar Moon Cupcakery. It's located on 116 South Royal Street. Okay, so it's not exactly right next door. It's about half of a mile away (a short run). Our new home will be at 805 N. Royal St., but seriously did you check the place out? Vanilla Lemon Curd topped with raspberry & vanilla frosting, Mexican Chocolate pudding Buttermilk Chocolate cupcake, Chocolate lavelndar???!!! Okay, this may sound a little too sweet. It's certainly NOT on the Zone, but really I don't think I'd mind grabbing one after a sweaty workout. I'm for it!!!
Back to Normal
Thursday, November 6
Slept in again today in order to catch up on sleep after a long election day/day after election day. I'm feeling a little beaten down and certainly unable to get in a good workout. I'm glad I didn't go in yesterday because I was a walking zombie. I am a little better recovered today, but still not quite up to par.
I should be back in tomorrow morning for a solid workout. Then I'll be back to normal next week. I am taking Monday and Tuesday off of work and then I'll be back to my old job in the Education Department and regular workout schedule and class. Everything will remain normal at least until December 4th! :)
Slept in again today in order to catch up on sleep after a long election day/day after election day. I'm feeling a little beaten down and certainly unable to get in a good workout. I'm glad I didn't go in yesterday because I was a walking zombie. I am a little better recovered today, but still not quite up to par.
I should be back in tomorrow morning for a solid workout. Then I'll be back to normal next week. I am taking Monday and Tuesday off of work and then I'll be back to my old job in the Education Department and regular workout schedule and class. Everything will remain normal at least until December 4th! :)
Tuesday, November 4, 2008
Election Day!
Tuesday, November 4
I slept in this morning because I'll be at work late into the night/early into the morning hours. I was hoping to get to CFOT at some point this morning, but it was just smarter for me to sleep in. After a hearty breakfast and a quick cast of the ballot this morning, I decided to hit an oldy but goody. I headed out to the exorcist stairs and put together a little workout in honor of democracy and the electoral college. The magic number today is 270. Right? Senators McCain and Obama need 270 electoral college points to win. So, I figured I had to do 270 reps for today's workout.. Stupidly.. here's what I put together..
Workout:
9 Rounds for time
10 pullups
10 pushups
10 air squats
1 lap up and down the stairs
Total: 39:11
We all know my math is challenged, so I hope this ads up to 270. 30 x 9 = 270. I'm pretty sure that's right. Regardless, by round 6 I was really, really hating myself and the electoral college! It's one thing to do 10 pullups in the blue room on the swinging bar. It's something completely different to do 10 pullups on a big, fat bar that is outside in the rain. It is really easy to kip yourself off of that stupid bar. Another thing I was really surprised about was how easy the pushups were. I had no problem banging those out. Very smooth! As you can tell by my time, this workout took forever. I can justify my time though. I figure it was in honor of James Madison. He believed in a system of checks and balances that would slow down the work of the government. That's just what I gave him!! A very slow workout that was done with a lot of thought and absolutely no compromise.
I slept in this morning because I'll be at work late into the night/early into the morning hours. I was hoping to get to CFOT at some point this morning, but it was just smarter for me to sleep in. After a hearty breakfast and a quick cast of the ballot this morning, I decided to hit an oldy but goody. I headed out to the exorcist stairs and put together a little workout in honor of democracy and the electoral college. The magic number today is 270. Right? Senators McCain and Obama need 270 electoral college points to win. So, I figured I had to do 270 reps for today's workout.. Stupidly.. here's what I put together..
Workout:
9 Rounds for time
10 pullups
10 pushups
10 air squats
1 lap up and down the stairs
Total: 39:11
We all know my math is challenged, so I hope this ads up to 270. 30 x 9 = 270. I'm pretty sure that's right. Regardless, by round 6 I was really, really hating myself and the electoral college! It's one thing to do 10 pullups in the blue room on the swinging bar. It's something completely different to do 10 pullups on a big, fat bar that is outside in the rain. It is really easy to kip yourself off of that stupid bar. Another thing I was really surprised about was how easy the pushups were. I had no problem banging those out. Very smooth! As you can tell by my time, this workout took forever. I can justify my time though. I figure it was in honor of James Madison. He believed in a system of checks and balances that would slow down the work of the government. That's just what I gave him!! A very slow workout that was done with a lot of thought and absolutely no compromise.
Monday, November 3, 2008
Raising the Bar
Monday, November 3;
Today was a nice little barbell workout. I was surprised at how quickly I was able to get through this one although my hands are pretty beat up. I really love these workouts, because I'm totally into the barbell movement. I especially love the workouts that don't require explosive movements overhead (jerk, snatch).
Workout:
10 Rounds for time
5 Thrusters
7 Hang Power cleans
9 Sumo Deadlift Highpulls
Time: 20:17
Like I said my hands were pretty beat up with this one. Thankfully no tears, but I do have a pretty nasty blister on my middle finger. The Sumo Deadlifts also did a nice little number on my shins despite taping them up. The tape didn't hold too well with the sweat. I was really happy with my time, and the movements felt great. I'd do this one again!
Saturday, November 1, 2008
Adrienne's Version of "Rest Later"
Friday, October 31;
A busy week.. culminating in one really crazy 30 hour period. It's my version of "Rest Later" I guess. I'll just do the list. It starts Thursday evening at 5pm...
A busy week.. culminating in one really crazy 30 hour period. It's my version of "Rest Later" I guess. I'll just do the list. It starts Thursday evening at 5pm...
- Get home from work and begin making 2 batches (about 100) cupcakes for Halloween. They are chocolate with orange frosting and vanilla with chocolate frosting.
- Once that was done I began making my chocolate covered apples (40 of them). They were orange made out of white chocolate and black ones made out of dark chocolate with spooky faces.. like little pumpkins and ghosts.
- Went to bed at 11:30pm
- Woke up early to pack away all of the sweets.
- Went to Crossfit at 6:15am
- Did a quick 30 min. workout (this was a good one)
- Got to work and passed out all of the apples so they would be waiting on everyone's desks when they got in.
- Took a shower. (I get dressed at work)
- Got to work and began processing the last of our state race debates. C-SPAN has been airing all of the debates from competitive House/Senate/Governor races. I'm on a two person team, who is doing that. My partner was on the Road for work, so I had to wrap up the last of the debates before Election Day.
- Got home around 7pm
- Got Thai food with a friend.
- Ate dinner and then continued work on my Halloween costume (that I'm wearing for a Halloween party tonight). I'm going as Poison Ivy, and the costume requires a HUGE amount of sewing. Pictures are incoming.
Workout:
"Roll of the Dice"
5 Rounds for time
400 meter run .. then roll the dice
Total: 35:58Roll the dice options were: KB High Pulls, KB Swings, Box Jumps, Abmat Situps, Burpees & Wall Ball. My rolls were not exceptionally memorable or difficult. Except for the round where I rolled 50 box jumps. But I can't lie. I love box jumps!
Also, I'd like to give a shot out to my workout brother, Danny who did this entire workout without shoes... even the five runs outside! As I was running I thought that the barefoot run doesn't really pay off, because your feet are in so much pain and so raw from the run. It would actually save time if you stopped to put your shoes on. That's just my two cents. Danny never listens to me anyway.Wednesday, October 29, 2008
"Uncle!"
Wednesday, October 29;
Last night, I actually fell asleep wishing I could have my surgery very soon. I've been in a lot of pain this wee. It's required me to sleep with pillows under my arm to prevent me from sleeping on my left side. It's been stiff and really awful. I've actually gotten to the point where I'm sick of myself, because I can't stop talking about it. I wonder how can you all stand to hear about it, when I'm sick to death of it.
Today, we did a little interval training. It would have been fine, but it involved pullups and pushups (both movements that tend to hurt a lot). We started with the row, which for the first time since February actually hurt me as well. Ugh! So much whining!
I thought it would be a good idea to call this one after the first set. It would have been stupid to push it. When I got in to work this morning, I called my doctor to find out what he suggested in terms of my workout. He said, "you can still workout, just nothing crazy." The problem with that is, I consider much of what we do at CFOT "crazy." I couldn't ask a follow up question to that because he just returned my call and left a message. He said, "as long as I don't do anything crazy I should be fine."
I'm bummed because I was hoping to get in a final Fran pre-surgery. Now I don't know if that will happen. I looked up at the board the other day and realized my old Fran time was no longer there! [note stabbing pain through heart]. Sigh.. It's been nearly a year since I hit the workout as prescribed. [long audible sigh]
Workout:
For time:
500 meter row
40 squats
30 abmat situps
20 pushups (from knees)
10 pullups
Total- First Round: 5:34
Last night, I actually fell asleep wishing I could have my surgery very soon. I've been in a lot of pain this wee. It's required me to sleep with pillows under my arm to prevent me from sleeping on my left side. It's been stiff and really awful. I've actually gotten to the point where I'm sick of myself, because I can't stop talking about it. I wonder how can you all stand to hear about it, when I'm sick to death of it.
Today, we did a little interval training. It would have been fine, but it involved pullups and pushups (both movements that tend to hurt a lot). We started with the row, which for the first time since February actually hurt me as well. Ugh! So much whining!
I thought it would be a good idea to call this one after the first set. It would have been stupid to push it. When I got in to work this morning, I called my doctor to find out what he suggested in terms of my workout. He said, "you can still workout, just nothing crazy." The problem with that is, I consider much of what we do at CFOT "crazy." I couldn't ask a follow up question to that because he just returned my call and left a message. He said, "as long as I don't do anything crazy I should be fine."
I'm bummed because I was hoping to get in a final Fran pre-surgery. Now I don't know if that will happen. I looked up at the board the other day and realized my old Fran time was no longer there! [note stabbing pain through heart]. Sigh.. It's been nearly a year since I hit the workout as prescribed. [long audible sigh]
Workout:
For time:
500 meter row
40 squats
30 abmat situps
20 pushups (from knees)
10 pullups
Total- First Round: 5:34
Tuesday, October 28, 2008
One Armed Pullups
October 27, 2008
In honor of Stuart's birthday Jerry decided to do another ladder workout. It's like he's making us crawl one more ring up the ladder. Does that even make sense?? I'm doing 14 things right now, and I'm not focusing very well on this entry.
Today, was nasty and it just took FOREVER!!! It also involved 105 pullups. I realized by the end of the workout I was basically using my right arm to do the pullup and the left arm just for a little bit of help. It's kind of bizarre. I lean all the way over to my right shoulder. I hadn't noticed myself doing this until today. Maybe I can continue working on my pseudo one arm pullup and in a months time, I'll be in a brace and able to do a one arm pullup! That would be pretty hard core.
I must tip my hat to Karen and Matt. Karen has been out for the past few weeks taking care of her baby. She came in today. She not only did prescribed weight (85lb front squats) but also finished first. Matt, who is always pushing to be the first finisher, ended closely after. He was slowed down because he had torn chunks out of both hands doing pullups. Both are incredibly impressive athletes!
Workout:
Front Squat Pullup Box Jumps
10 15 20
9 14 19
8 13 18
7 12 17
6 11 16
5 10 15
4 9 14
3 8 13
2 7 12
1 6 11
Total: 34:29
Literally, this one took FOREVER. Also, I don't know if anyone else gets this, but there is one movement that we do that will without a doubt leave me sore for a few days. Box Jumps.. Box Jumps always get me. I think it doesn't help that I always wear heels at work, but the box jumps always hurt my calves. It's a good hurt, but a hurt nonetheless!
In honor of Stuart's birthday Jerry decided to do another ladder workout. It's like he's making us crawl one more ring up the ladder. Does that even make sense?? I'm doing 14 things right now, and I'm not focusing very well on this entry.
Today, was nasty and it just took FOREVER!!! It also involved 105 pullups. I realized by the end of the workout I was basically using my right arm to do the pullup and the left arm just for a little bit of help. It's kind of bizarre. I lean all the way over to my right shoulder. I hadn't noticed myself doing this until today. Maybe I can continue working on my pseudo one arm pullup and in a months time, I'll be in a brace and able to do a one arm pullup! That would be pretty hard core.
I must tip my hat to Karen and Matt. Karen has been out for the past few weeks taking care of her baby. She came in today. She not only did prescribed weight (85lb front squats) but also finished first. Matt, who is always pushing to be the first finisher, ended closely after. He was slowed down because he had torn chunks out of both hands doing pullups. Both are incredibly impressive athletes!
Workout:
Front Squat Pullup Box Jumps
10 15 20
9 14 19
8 13 18
7 12 17
6 11 16
5 10 15
4 9 14
3 8 13
2 7 12
1 6 11
Total: 34:29
Literally, this one took FOREVER. Also, I don't know if anyone else gets this, but there is one movement that we do that will without a doubt leave me sore for a few days. Box Jumps.. Box Jumps always get me. I think it doesn't help that I always wear heels at work, but the box jumps always hurt my calves. It's a good hurt, but a hurt nonetheless!
Sunday, October 26, 2008
A Brief Respite from Work
Sunday, October 26;
What better than to get away from the stress of school work and work than a good old CF Oldtown workout?? It was an early morning so I could get in a good workout, and then I could head out and start writing my big old paper that is due tomorrow.
On the menu for today's workout was the barbell Jerk. a favorite speed movement with the barbell. I like this movement because it's fast, and it's overhead, but it doesn't tear my shoulder apart like the snatch does. Intermingled with the barbell work was a little bit of a gut kicker.. prescribed was knees to elbows.. can't do those.. so I busted gut with a little bit of abmat work.
Workout:
5 Rounds for time
10 Push Jerks (65lb)
40 abmat situps
Time: 13:59
With the Jerk Jerry talked about the dip and push under the bar. Before today he taught the dip and drive.. but when he described it as a dip and push, it really makes since that you have to throw yourself under the bar. Take a look at the video.. Jerry and Andrea really do a great job of showing this as a really efficient movement.
What better than to get away from the stress of school work and work than a good old CF Oldtown workout?? It was an early morning so I could get in a good workout, and then I could head out and start writing my big old paper that is due tomorrow.
On the menu for today's workout was the barbell Jerk. a favorite speed movement with the barbell. I like this movement because it's fast, and it's overhead, but it doesn't tear my shoulder apart like the snatch does. Intermingled with the barbell work was a little bit of a gut kicker.. prescribed was knees to elbows.. can't do those.. so I busted gut with a little bit of abmat work.
Workout:
5 Rounds for time
10 Push Jerks (65lb)
40 abmat situps
Time: 13:59
With the Jerk Jerry talked about the dip and push under the bar. Before today he taught the dip and drive.. but when he described it as a dip and push, it really makes since that you have to throw yourself under the bar. Take a look at the video.. Jerry and Andrea really do a great job of showing this as a really efficient movement.
Saturday, October 25, 2008
Screw the Snatch
Friday, October 24;
Sometimes I'm so inappropriate! I've been waiting for weeks to use that one, and today was the perfect opportunity. Today's WOD called for snatches... lots of snatches. I won't do them because they are really painful for me. I figured what better substitute for the snatch than the clean? I didn't realize how greuling it would be to do 15 cleans at 85lbs for 5 rounds. Ouch! After the second round I'd set rep goals to get through them more quickly. So, 8 cleans from the floor in a row, then finish of with the last 7. That seemed to work out well.
Sometimes I'm so inappropriate! I've been waiting for weeks to use that one, and today was the perfect opportunity. Today's WOD called for snatches... lots of snatches. I won't do them because they are really painful for me. I figured what better substitute for the snatch than the clean? I didn't realize how greuling it would be to do 15 cleans at 85lbs for 5 rounds. Ouch! After the second round I'd set rep goals to get through them more quickly. So, 8 cleans from the floor in a row, then finish of with the last 7. That seemed to work out well.
These are not my toes!
Unfortunately, it was another running day. I forgot to cut my toenails. See.. the lady who does my pedicures likes to keep them a little longer than I'd like. They look cute, but they freaking kill when I'm running. I noticed it yesterday with the runs, but I forgot to trim them down for today's workout. Whoops, my mistake. I suffered for it. I ran this whole workout with curled toes. Trust me, it's not fun!
Workout:
5 Rounds for time:
400 meter run
15 cleans from the floor - 85lb
12 ring dips - blue band (these things kill, even with a band... where has all my strength gone?)
Total: 31:49
Freaky Fran
Thursday, October 23;
Today's workout was Fran with some running. Not much to say about this one.. other than I don't understand why it's so hard for me to figure out the runs. I thought we were supposed to do both buildings (1,000 meter run) of the top of this workout. I should pay more attention. The workout called for an 800 meter run. Oh well, I'll chalk it up to getting stronger, better, faster...
Workout:
For Time:
1,000 meter run (prescribed was 800)
21 Thrusters 65lb
21 Pullups
400 meter run
15 Thrusters 65lb
15 Pullups
800 meter run
9 Thrusters 65lb
9 Pullups
Total: 24:17
Wish I could have done pro thruster weight, which was 75lbs. I'd rather be safe on that one and stick to 65 overhead.
Wednesday, October 22, 2008
Oversleeping and an Operation
Wednesday, October 22;
Rolled over this morning.. saw that my clock said 5:40.. rolled out of bed, shaved my legs (I have to make sure they're silky smooth for my fellow crossfitters), brushed my teeth, put up my hair.. then realized it was brighter outside than it should be. Took a second glance at the clock.. damn. It was 6:40! I missed class. Argh. It's been ages since I did this. I guess my body needed the sleep.
I got into work and my doctor's office called me. His assistant asked if I wanted to set surgery, so I just did it. I've been trying to figure out what would be the best time. How could I best plan for it? How would it have the least impact on my life? Then I've realized there's never a "good" time to be immobilized. So.. the big day is December 4th. I was hoping for an earlier date, but it seems my doctor is such a superstar that he is booked until then. So for now... my big day is in December.
I'll see you all for an ass kicking tomorrow. :)
Rolled over this morning.. saw that my clock said 5:40.. rolled out of bed, shaved my legs (I have to make sure they're silky smooth for my fellow crossfitters), brushed my teeth, put up my hair.. then realized it was brighter outside than it should be. Took a second glance at the clock.. damn. It was 6:40! I missed class. Argh. It's been ages since I did this. I guess my body needed the sleep.
I got into work and my doctor's office called me. His assistant asked if I wanted to set surgery, so I just did it. I've been trying to figure out what would be the best time. How could I best plan for it? How would it have the least impact on my life? Then I've realized there's never a "good" time to be immobilized. So.. the big day is December 4th. I was hoping for an earlier date, but it seems my doctor is such a superstar that he is booked until then. So for now... my big day is in December.
I'll see you all for an ass kicking tomorrow. :)
Tuesday, October 21, 2008
You Jerk!
Tuesday, October 21;
I know. It's so bad, but I couldn't come up with anything really great. So, there.. I did it. I was a little about this workout. A doozy for my shoulder. Heavy and overhead.. two things I'm not crazy about, but I kept checking myself throughout. I'm trying to give myself permission to stop if I feel uncomfortable or when I'm in pain. I haven't quite done it yet, but I'd like to think that I'm being more responsible by trying to put my stubborness aside... so the workout??
Workout:
"Grace"
30 Cleans & Jerks - 85lbs
Total: 7:46?? (This could be totally wrong, I'll check once Jerry posts...)
I didn't clean from the floor. The initial pull takes my shoulder right out of place.. or at least it has done so in the past. Eww.. better to avoid that!
I know. It's so bad, but I couldn't come up with anything really great. So, there.. I did it. I was a little about this workout. A doozy for my shoulder. Heavy and overhead.. two things I'm not crazy about, but I kept checking myself throughout. I'm trying to give myself permission to stop if I feel uncomfortable or when I'm in pain. I haven't quite done it yet, but I'd like to think that I'm being more responsible by trying to put my stubborness aside... so the workout??
Workout:
"Grace"
30 Cleans & Jerks - 85lbs
Total: 7:46?? (This could be totally wrong, I'll check once Jerry posts...)
I didn't clean from the floor. The initial pull takes my shoulder right out of place.. or at least it has done so in the past. Eww.. better to avoid that!
Nice little finisher:
team work (it has some scary name like "ice lungs".. I don't know.. but I was sucking air.
3 rounds for time
1 rows 250 meters while the other holds 2 kettlebells (35lb) in rack position, then switch positions.
(Each person rows 3 times)
Elise and I got about: 7:??
I wasn't exactly awake this morning.. There should be a good picture on its way of this one..
Saturday, October 18, 2008
My Doctor said I'm LOOSE!
Friday, October 17;
I went in for my second opinion yesterday. I really liked the guy that I saw. He was referred to me by a friend of my boss'. It turns out that he is the orthopedic surgeon for The Capitols and the Redskins. I guess if he's good enough for them...
I went in for my second opinion yesterday. I really liked the guy that I saw. He was referred to me by a friend of my boss'. It turns out that he is the orthopedic surgeon for The Capitols and the Redskins. I guess if he's good enough for them...
He spent a lot of time moving my shoulder around and getting a feel for what was causing my pain. He found that I am not only slipping out from the front of my shoulder, but also from the back (that's not good). He was comparing me to a guy that had been in just before me. The guy had a sudden injury to his shoulder and it had been torn. The doc said that guy was lucky because it was easier to fix his problem that it will be to fix mine. According to the doc, it's more difficult to fix people experiencing the pain that I'm experiencing because it's much more difficult to pinpoint where the specific problem is.
He looked at my MRI and said it looks like there's a tear in my labrum, which will need to be fixed. He also said that he'll tighten up the loose, smaller muscles that keep my shoulder in place (I've heard this before). Unlike my other doctor he seemed pretty confident that I should get the surgery. At this point it's pretty much a done deal. I also think that I'll be having the second doctor work on my shoulder. I was really impressed with him... especially when he gave me his personal cell phone number. Don't get too excited ladies... I know how great would that be shoulder surgery and a date.. but he's married with a child. Even if that's not a deal breaker for him, it certainly is for me. But honestly, he gave me his number so I could call and ask any questions.
Here's the guy who's going to make me solid and strong...
He says it'll be about 6 months of recovery with about 6 weeks in a sling. The success of the surgery is between 85-90%. I'm not thrilled with those numbers, but I don't really see much of a choice at this point.
Workout:
partition as needed..
50 pullups
40 KB Swings
30 Box jumps
1000 meter run
40 pullups
40 pullups
30 KB Swings
50 Box jumps
1000 meter run (nearly threw up here)
30 pullups
50 KB swings
40 Box jumps
Time: 43:46.. I think this was my time.. I'll correct if it's wrong...
Since my doctor's appointment was at 8:30, I had to roll out of bed at 4:45 to get to the 5:30am class. I think I crossed the threshold into crazy. I figured, I'd really want to stress my shoulder so I could remember how painful it is so I could tell the doc. That makes sense doesn't it?? Anyway, 120 pullups did the trick.. by the third round it was feeling sufficiently loose in the socket. SWEET!
Thursday, October 16, 2008
Nasty Girls - the PG-13 Version
Thursday, October 16;
Wishing a happy birthday to Elise!! Congrats to my fellow Libra. Today we did Nasty Girls, but of course since I can't actually do muscle ups I did a wonderfully modified version. Most people did jumping muscle ups, but those actually make my shoulder muscles feel like it's tearing off of the bone. Pretty painful. I ended up just doing jumping ring dips. Kind of lame, I know, but I'd rather do that than injure my shoulder more.
Workout:
"Nasty Girls" (the easy version)
50 air squats
14 jumping ring dips
10 power cleans (85lbs)
I definitely skimped on my first set of air squats. I will do 50 squats tonight when I get home to make up for my poor showing. I've been feeling like I haven't been giving it my all lately. I've noticed that my times aren't where I think they should be.
I have put on a few pounds with the stress of work and class. That may be part of the problem. Regardless, I'm not happy about it. I want to push harder and faster. Is it possible to find perfection while pushing yourself??
Wishing a happy birthday to Elise!! Congrats to my fellow Libra. Today we did Nasty Girls, but of course since I can't actually do muscle ups I did a wonderfully modified version. Most people did jumping muscle ups, but those actually make my shoulder muscles feel like it's tearing off of the bone. Pretty painful. I ended up just doing jumping ring dips. Kind of lame, I know, but I'd rather do that than injure my shoulder more.
Workout:
"Nasty Girls" (the easy version)
50 air squats
14 jumping ring dips
10 power cleans (85lbs)
I definitely skimped on my first set of air squats. I will do 50 squats tonight when I get home to make up for my poor showing. I've been feeling like I haven't been giving it my all lately. I've noticed that my times aren't where I think they should be.
I have put on a few pounds with the stress of work and class. That may be part of the problem. Regardless, I'm not happy about it. I want to push harder and faster. Is it possible to find perfection while pushing yourself??
Wednesday, October 15, 2008
Jon Gilson Weighs in on Makimbo
Thought I'd continue to follow this "issue." Also, this is why I think I seriously heart Jon Gilson.
also.. I can't believe I just used the word "heart" as a verb.
Despite my lameness, you should read Gilson's article "99 Ways to Die". He makes many good points. Gilson runs Again Faster in Boston, MA. Quite possibly the funniest man ever.
also.. why am I using so many quotation marks.
also.. I can't believe I just used the word "heart" as a verb.
Despite my lameness, you should read Gilson's article "99 Ways to Die". He makes many good points. Gilson runs Again Faster in Boston, MA. Quite possibly the funniest man ever.
also.. why am I using so many quotation marks.
Birthday Workout
Tuesday, October 14;
I loved and hated this workout all at the same time. I've posted the video of it below. Of course it wouldn't be a birthday if I wasn't critical of myself. Some notes on the workout. I still have that same problem with the front squat. I lead out of the bottom with my butt instead of with my torso. I know I have the strength to get rid of that butt pop, but when I get tired I go right back to my good old bad habit. Also, once my pushups started burning, I wasn't consistantly going all the way down to the floor. I think there's actually a point in the video where I say, "I wish I had a bigger rack." Hmm.. that would solve so many problems! :) Just kidding!
Take a look...
Workout:
10,9, 8, 7, 6, 5, 4, 3, 2, 1
Front Squats (75lbs)
2 Pushup Burpees (aka "the Lou Burpee")
Time: 13:11
50, 40, 30, 20, 10
Jumping lunges
Abmat Situps
Time: 13:??
I loved and hated this workout all at the same time. I've posted the video of it below. Of course it wouldn't be a birthday if I wasn't critical of myself. Some notes on the workout. I still have that same problem with the front squat. I lead out of the bottom with my butt instead of with my torso. I know I have the strength to get rid of that butt pop, but when I get tired I go right back to my good old bad habit. Also, once my pushups started burning, I wasn't consistantly going all the way down to the floor. I think there's actually a point in the video where I say, "I wish I had a bigger rack." Hmm.. that would solve so many problems! :) Just kidding!
Take a look...
Workout:
10,9, 8, 7, 6, 5, 4, 3, 2, 1
Front Squats (75lbs)
2 Pushup Burpees (aka "the Lou Burpee")
Time: 13:11
50, 40, 30, 20, 10
Jumping lunges
Abmat Situps
Time: 13:??
Monday, October 13, 2008
The last workout as a 26 year old!!!
Monday, October 13;
When I workout with Mel and Stacey.. especially when there is running involved.. I always wonder what in the heck has happened to me and why am I going so slow. Then I realize that I'm doing just fine compared to everyone else.. it's just that Mel and Stacey are CRAZY strong performers!!!
I liked today's little chipper workout. Pullups, box jumps, kettlebells and running. It doesn't get much better!
Oh wait.. yes it does!! I hit a pullup PR (on my last day of being 26).
The workout calls for 20 pullups off the top. I was feeling really fresh, so I thought I'd go for 20 in a row. I got that. Then I realized that if I kept going, I would hit a PR, so I did it! 21 pullups. I think I could have done more, but I had to get on to the rest of the workout. Yay pullup PR!!!
Workout
20 pullup
30 Box jumps
40 KB High Pulls (50lbs)
1000 meter run
50 jumping slamballs (15lbs)
1000 meter run
40 KB High Pulls
30 Box Jumps
20 pullup
Total: 26:36
I forgot to do 10 jumping slamballs, so I had to go back after teh second run and finish them up.
When I workout with Mel and Stacey.. especially when there is running involved.. I always wonder what in the heck has happened to me and why am I going so slow. Then I realize that I'm doing just fine compared to everyone else.. it's just that Mel and Stacey are CRAZY strong performers!!!
I liked today's little chipper workout. Pullups, box jumps, kettlebells and running. It doesn't get much better!
Oh wait.. yes it does!! I hit a pullup PR (on my last day of being 26).
The workout calls for 20 pullups off the top. I was feeling really fresh, so I thought I'd go for 20 in a row. I got that. Then I realized that if I kept going, I would hit a PR, so I did it! 21 pullups. I think I could have done more, but I had to get on to the rest of the workout. Yay pullup PR!!!
Workout
20 pullup
30 Box jumps
40 KB High Pulls (50lbs)
1000 meter run
50 jumping slamballs (15lbs)
1000 meter run
40 KB High Pulls
30 Box Jumps
20 pullup
Total: 26:36
I forgot to do 10 jumping slamballs, so I had to go back after teh second run and finish them up.
Thursday, October 9, 2008
Makimba.. What Ever Happened to Personal Responsibility?
Associated PressPublished: October 9, 2008
MANASSAS, Va. (AP) - A former Navy information systems technician has been awarded $300,000 after suing a Manassas gym over an exercise program he says left him permanently disabled.Twenty-nine-year-old Makimba Mimms of Bristow says the CrossFit workout he did in 2005 caused him to urinate blood and his legs to swell.Mimms sued Manassas World Gym, where he did the workout; Ruthless Training Concepts, a CrossFit affiliate at the time; and a Ruthless employee who administered the workout. A Prince William County jury found all three defendants liable Wednesday.The CrossFit program is popular in law enforcement and military circles but has been criticized as dangerous. It involves timed, high-intensity strength training with little or no rest or water between sets.
MANASSAS, Va. (AP) - A former Navy information systems technician has been awarded $300,000 after suing a Manassas gym over an exercise program he says left him permanently disabled.Twenty-nine-year-old Makimba Mimms of Bristow says the CrossFit workout he did in 2005 caused him to urinate blood and his legs to swell.Mimms sued Manassas World Gym, where he did the workout; Ruthless Training Concepts, a CrossFit affiliate at the time; and a Ruthless employee who administered the workout. A Prince William County jury found all three defendants liable Wednesday.The CrossFit program is popular in law enforcement and military circles but has been criticized as dangerous. It involves timed, high-intensity strength training with little or no rest or water between sets.
Clean and Jerk
Thursday, October 9;
Oh, oh.. I was so excited to see this workout up on the board today. I'm thrilled. Jerry has started to go back to his old metcon workouts on MWF & barbell workouts on Tues & Thurs. These used to be my favorite classes to go to. I love the barbell lifts, eventhough I can't do them as well or as heavy as I used to.
I'm also not as confident in the overhead position as I used to be. I feel great with the clean, but I get nervous putting up heavy weight overhead, especially with a fast movement like a jerk.
Jerry said, take this one slow and smart. I worked on walking the line of pushing myself while at the same time staying safe.
Workout:
Clean & Jerk
1,1,1,1,1,1,1, 1, 1
63, 73, 73, 83, 88, 93, 93, 98
Oh, oh.. I was so excited to see this workout up on the board today. I'm thrilled. Jerry has started to go back to his old metcon workouts on MWF & barbell workouts on Tues & Thurs. These used to be my favorite classes to go to. I love the barbell lifts, eventhough I can't do them as well or as heavy as I used to.
I'm also not as confident in the overhead position as I used to be. I feel great with the clean, but I get nervous putting up heavy weight overhead, especially with a fast movement like a jerk.
Jerry said, take this one slow and smart. I worked on walking the line of pushing myself while at the same time staying safe.
Workout:
Clean & Jerk
1,1,1,1,1,1,1, 1, 1
63, 73, 73, 83, 88, 93, 93, 98
Tuesday, October 7, 2008
Crossfit Total-ly Sucked
Tuesday, October 7;
I am still in so much pain from Sunday, and Monday's workout finished off my legs.. which meant I had nothing left for the Crossfit (2/3) Total today.
We started with the push press then went on to Deadlifts, but skipped the back squat because we don't have racks.. ahhh.. one day.. we'll have racks and it'll be beautiful!
Before today I have been able to do strict presses without much pain, but Sunday's workout really aggravated my shoulder. It was back to feeling weak and a little out of place. It just doesn't feel very secure when it's like this. I knew I wouldn't be able to go very hard, because on top of my shoulder pain, my back muscles were totally spent. Can you do a strict press using solely your abs?? If so, I may have been able to hit this one.
Deadlift was a partial effort.. pretty sad, but I was at a point where I just didn't care that much.
Workout:
Strict Press: 72lb
Deadlift: 165lb (I could have gone at least to 170lb, but I was just done here)
Also, please read the article I posted earlier today. Sometimes I ask myself, whatever happened to personal responsibility??? If you're feeling like crap say, "hey, I'm feeling like crap." Then say to yourself, "self, maybe I should stop and get some water, before I continue this workout."
You guys have to read it!
I am still in so much pain from Sunday, and Monday's workout finished off my legs.. which meant I had nothing left for the Crossfit (2/3) Total today.
We started with the push press then went on to Deadlifts, but skipped the back squat because we don't have racks.. ahhh.. one day.. we'll have racks and it'll be beautiful!
Before today I have been able to do strict presses without much pain, but Sunday's workout really aggravated my shoulder. It was back to feeling weak and a little out of place. It just doesn't feel very secure when it's like this. I knew I wouldn't be able to go very hard, because on top of my shoulder pain, my back muscles were totally spent. Can you do a strict press using solely your abs?? If so, I may have been able to hit this one.
Deadlift was a partial effort.. pretty sad, but I was at a point where I just didn't care that much.
Workout:
Strict Press: 72lb
Deadlift: 165lb (I could have gone at least to 170lb, but I was just done here)
Also, please read the article I posted earlier today. Sometimes I ask myself, whatever happened to personal responsibility??? If you're feeling like crap say, "hey, I'm feeling like crap." Then say to yourself, "self, maybe I should stop and get some water, before I continue this workout."
You guys have to read it!
Guy "Nearly Dies" from Crossfit
Read this article in the Post today... post comments below...
Gym's High-Intensity Workout Left Me Disabled, Man Testifies
Availability of Breaks, Water During 'CrossFit' Disputed at Trial
By Jonathan Mummolo and Christian DavenportWashington Post Staff Writers Tuesday, October 7, 2008; Page B03
A Virginia man says a controversial workout regimen embraced by many in the military, law enforcement and the general public has left him permanently disabled, and he is suing the Manassas gym and those who administered the exercise program.
Makimba Mimms of Bristow, a former Navy information systems technician first class, testified in a Prince William County courtroom yesterday that he underwent a workout that was part of the CrossFit program at the gym three years ago. The workout in which his quadriceps were repeatedly taxed without rest caused him to urinate blood and his legs to swell, he said.
Mimms, 29, was hospitalized for about a week, and his ability to stand for long periods, run and play sports is now limited, his attorneys said.
Click here for entire article.
Gym's High-Intensity Workout Left Me Disabled, Man Testifies
Availability of Breaks, Water During 'CrossFit' Disputed at Trial
By Jonathan Mummolo and Christian DavenportWashington Post Staff Writers Tuesday, October 7, 2008; Page B03
A Virginia man says a controversial workout regimen embraced by many in the military, law enforcement and the general public has left him permanently disabled, and he is suing the Manassas gym and those who administered the exercise program.
Makimba Mimms of Bristow, a former Navy information systems technician first class, testified in a Prince William County courtroom yesterday that he underwent a workout that was part of the CrossFit program at the gym three years ago. The workout in which his quadriceps were repeatedly taxed without rest caused him to urinate blood and his legs to swell, he said.
Mimms, 29, was hospitalized for about a week, and his ability to stand for long periods, run and play sports is now limited, his attorneys said.
Click here for entire article.
Monday, October 6, 2008
Who Thought a Minute Could be So Painful??
Monday, Oct. 6;
I love this workout! The last time I did this one I couldn't walk for days... DAYS!!
I did better this time than last time (only by one rep.. or one minute), but better is better.
Workout:
Pullup Ladder
1 pullup in the first minute, increase 1 rep per minute as long as possible
Total: 13
Weighted Jumping Squat Ladder
same thing as above with 25lb weight
Total: 22 - 18 in 23rd round
So, what happened to increase my reps. I decided after getting off the bar at a clean 13.. that I'd rather die trying. When I went to the jumping squats I hit 22 reps right at the minute buzzer. I wasn't sure I could make another round, but after laying on my back for a few moments I got back up! Thankfully, Jack joined in and together we banged out 18 reps. I'm happy I died trying!
I love this workout! The last time I did this one I couldn't walk for days... DAYS!!
I did better this time than last time (only by one rep.. or one minute), but better is better.
Workout:
Pullup Ladder
1 pullup in the first minute, increase 1 rep per minute as long as possible
Total: 13
Weighted Jumping Squat Ladder
same thing as above with 25lb weight
Total: 22 - 18 in 23rd round
So, what happened to increase my reps. I decided after getting off the bar at a clean 13.. that I'd rather die trying. When I went to the jumping squats I hit 22 reps right at the minute buzzer. I wasn't sure I could make another round, but after laying on my back for a few moments I got back up! Thankfully, Jack joined in and together we banged out 18 reps. I'm happy I died trying!
Sunday, October 5, 2008
Elizabeth
Sunday, October 5;
I knew going into today's workout it would be a challenge. I knew the 85lb cleans would be tough, but also the ring dips would be terrible. I haven't done much full body weight on the rings, so I knew doing nearly 50 of them would be tough for me. I didn't quite realize how tough. The first 21 hang power cleans weren't too terrible. Then I got to the ring dips and at most I could get 2 at a time and a struggled 2.
It took me forever to get throu2gh the first dips. When it takes me that long to fight through movements, it also gives my mind time to start thinking those negative thoughts. The "I can't, I shouldn't, I won't" get into my head and start eating away at me.
I can usually shake through that stuff, but it's tough when your muscle strength is going pretty quickly, and your mental strength is eating away on the opposite end at the same time. When both things (mental and physical strength) are gone, then there's not much you can do. I doubt I'll get through this workout for a long time, but Elizabeth and I will meet again.
Workout
"Elizabeth"
21-15-9
Hang Power Squat Cleans
Ring Dips
I got through...
21
4 Hang Power Squat Cleans before calling it
I knew going into today's workout it would be a challenge. I knew the 85lb cleans would be tough, but also the ring dips would be terrible. I haven't done much full body weight on the rings, so I knew doing nearly 50 of them would be tough for me. I didn't quite realize how tough. The first 21 hang power cleans weren't too terrible. Then I got to the ring dips and at most I could get 2 at a time and a struggled 2.
It took me forever to get throu2gh the first dips. When it takes me that long to fight through movements, it also gives my mind time to start thinking those negative thoughts. The "I can't, I shouldn't, I won't" get into my head and start eating away at me.
I can usually shake through that stuff, but it's tough when your muscle strength is going pretty quickly, and your mental strength is eating away on the opposite end at the same time. When both things (mental and physical strength) are gone, then there's not much you can do. I doubt I'll get through this workout for a long time, but Elizabeth and I will meet again.
Workout
"Elizabeth"
21-15-9
Hang Power Squat Cleans
Ring Dips
I got through...
21
4 Hang Power Squat Cleans before calling it
Tuesday, September 30, 2008
Strict, Push, Jerk
Tuesday, September 30;
800 meter run
21 strict press 55lb
800 meter run
21 Push press 55lb
800 meter run
21 Push Jerk 55lb
Total time: 19:15
800 meter run
21 strict press 55lb
800 meter run
21 Push press 55lb
800 meter run
21 Push Jerk 55lb
Total time: 19:15
Monday, September 29, 2008
Tabata Total
Monday, Sept. 29:
Today's workout was short and sweet. In total, it was a 16 minute workout.
Tabata Style (20 seconds on, 10 seconds off), 4 minutes at each station:
Pullups: 51
Pushups: 47
Situps: 102
Squats: 134
Total: 334
Today's 6:45 class was packed with beasts, the jui jistu guys pulled out the weight vests, Stuart pulled out the tape and Mel, Karen and I put on our "kick some ass" faces.
Today's workout was short and sweet. In total, it was a 16 minute workout.
Tabata Style (20 seconds on, 10 seconds off), 4 minutes at each station:
Pullups: 51
Pushups: 47
Situps: 102
Squats: 134
Total: 334
Today's 6:45 class was packed with beasts, the jui jistu guys pulled out the weight vests, Stuart pulled out the tape and Mel, Karen and I put on our "kick some ass" faces.
Sunday, September 28, 2008
Fight Gone Bad - For Real
Sunday, April 28;
Finally all of that hard work has paid off. I've been battling stupid Fight Gone Bad for over a year now. My goal has always been to break 300. It doesn't sound too far off. Last year my score was 297.5 (we were still doing pullups which created fractions of reps). This year I've done FGB a few times. I've always been a few points away from my goal. The worst attempt was over the winter. I had just gotten over a nasty sickness and my shoulder was doing really badly. I think I got about 260.
I woke up this morning and I no desire to do today's workout. Last year I had done a lot of fundraising and I was really intesnse about it. This year, I haven't had much time to dedicate to fundraising, but I have been making all of the FGB practices, so I knew I'd be pretty close to my goal.
Today, I decided to take a few new tactics. I asked my partner (Byron, who was a counting super star) to cout total reps, so I'd know how far away from my goal I was. Then I also took Stuart's advice into consideration. I scrapped the old tactic of setting goal reps for each station. That was stopping me from really pushing it in the first round. This time I was able to get well over 100 in my first round, which I've never done before. I got 40 reps in the box jumps right off the bat. That made a huge difference.
I knew going into the last roung that I only had to get 75 reps to make my goal. That meant 25 reps at box jumps, kb high pulls and push press. Then the reps at row and wall ball were just extra love. I knew I had made it by the time I got to my final station, but Byron was counting reps in the individual round. That put me at about 80 when I started push press. I thought my addition had been right, but I didn't want to risk it. I pushed through to get 20 more reps to nearly make 100 reps in my final round. I missed that by 1 or 2 reps.
That didn't matter though, because my final score was 328! Score! I not only met my goal but I killed it. I AM THRILLED!
A big thanks for all my FGB counting partners (Alyse, Gar & Byron). Thanks Stuart for suggesting that I get rid of my pacing strategy. I also brought back a little of Ray's encouragement from last year. The "pick it up and give me one rep" rule really helped this morning. Thanks Ray!
Finally all of that hard work has paid off. I've been battling stupid Fight Gone Bad for over a year now. My goal has always been to break 300. It doesn't sound too far off. Last year my score was 297.5 (we were still doing pullups which created fractions of reps). This year I've done FGB a few times. I've always been a few points away from my goal. The worst attempt was over the winter. I had just gotten over a nasty sickness and my shoulder was doing really badly. I think I got about 260.
I woke up this morning and I no desire to do today's workout. Last year I had done a lot of fundraising and I was really intesnse about it. This year, I haven't had much time to dedicate to fundraising, but I have been making all of the FGB practices, so I knew I'd be pretty close to my goal.
Today, I decided to take a few new tactics. I asked my partner (Byron, who was a counting super star) to cout total reps, so I'd know how far away from my goal I was. Then I also took Stuart's advice into consideration. I scrapped the old tactic of setting goal reps for each station. That was stopping me from really pushing it in the first round. This time I was able to get well over 100 in my first round, which I've never done before. I got 40 reps in the box jumps right off the bat. That made a huge difference.
I knew going into the last roung that I only had to get 75 reps to make my goal. That meant 25 reps at box jumps, kb high pulls and push press. Then the reps at row and wall ball were just extra love. I knew I had made it by the time I got to my final station, but Byron was counting reps in the individual round. That put me at about 80 when I started push press. I thought my addition had been right, but I didn't want to risk it. I pushed through to get 20 more reps to nearly make 100 reps in my final round. I missed that by 1 or 2 reps.
That didn't matter though, because my final score was 328! Score! I not only met my goal but I killed it. I AM THRILLED!
A big thanks for all my FGB counting partners (Alyse, Gar & Byron). Thanks Stuart for suggesting that I get rid of my pacing strategy. I also brought back a little of Ray's encouragement from last year. The "pick it up and give me one rep" rule really helped this morning. Thanks Ray!
