CFOT: Exorcised!

Saturday, March 30

I was thrilled to have a solid group of Crossfitters hit the Exorcist Stairs this morning. A group of 8 went through the workout despite a good morning chill and some sightseers. I'd like more people to join me for my weekend jaunt on the stairs. Shoot me an email or mention it to me in class. I'm always happy to have company. I'll probably start going regularly on Saturday's with the CFOT Sunday switch. The invitation stands for anyone who is interested.

Today's workout was all bodyweight oriented. A nice mix of pullups, pushups and situps. The run up the stairs is a huge leg burner and then a nice run around the blog to freshen up the legs. According to Elizabeth, "the first two rounds were horrible." Everything after that was just easy! ;)

Way to go guys! I'll post pictures as soon as I can.

Warmup:
1 round of cals
leg stretches

Workout:
AMRAP in 30 minutes
6 pullups
12 pushups
18 situps (Pat, thanks for the cardboard idea! Brilliant!)
1 run up the stairs
1 run around the block

I didn't get everyone's total, but Jack finished with a blazing 8.5 rounds! Post your total if you want to.

Cooldown/Warmup:
Coffee at Saxby's!

The three G's: Glutes, Gams & Glutes

Wednesday, March 26

Moments before writing this I reached over and scratched my left arm. I felt something there I haven't felt in ages. It's the same thing I feel when I hug my grandmother or give my mom a pat on the arm. It's that same soft skin I have been rebelling against for the past 5 years. The skin on my upper arm is soft like a cupcake (without icing, because with the icing it would just be messy). I'm preparing myself for the impending pain of wearing short sleeves with soft arms this spring. It was so cool last summer watching my arms as they tightened up and eventually had a nice little ripple. Unfortunately, that's not so much the same story this year.

I'm okay with that though, and I'll tell you why. It's because I am in the midst of developing legs as tough as rocks. Do you remember the rockbiter in the movie, The Never Ending Story? I'm just like that guy. Except I'm not gray like limestone, and I have better teeth. It's like I'm eating rocks and they are going right to my calves and thighs. It's kind of cool to see my legs shaping up the same way my arms did. Take a look at Wednesday's workout and you'll get a good idea why...

Workout:

3 Rounds (2 minutes rest between rounds)

AMRAP in 2:00 Minutes

Squatting Box Jumps: 20/21/22

30 sec rest

Side Shuffles: 40/45/50

30 sec rest

Situps: 38/40/45

30 sec rest

Jumping Deck Squats: 25/26/30

Total Reps: 402

This workout encouraged short bursts of intense output with a good amount of rest inbetween. This allowed us to really work on explosive movements.

The Exorcist Stairs Meets CFOT

Saturday's Crossfit workout will be on the Exorcist stairs in Georgetown! Jerry and I have come up with a nice little workout for everyone. It can easily be scaled (like all Crossfit workouts!).

I'll keep the details of the workout hush-hush until Saturday morning, but I will pass along directions.

The stairs are in Georgetown right next to the Georgetown Car Barn at 3600 M. St. If you are crossing the Key Bridge from Rosslyn, Virginia into Georgetown the stairs will be on your left hand side. Take a left off of the Key Bridge and then take a right after the Car Barn. You'll see the terribly overpriced gas station. Turn there! There is parking available, but space is limited (maybe 10 cars).

Stacey had mentioned carpooling from Jungles, so talk to her if you are coming from Old Town.

Call me if you have any questions.
(515) 554-1406

The Exorcist Stairs
36th and M Streets, NW Washington, DC 20008
http://www.washingtonpost.com/wp-srv/style/images/blatty/stairsphoto.jpg

It's the Simple Things

Tuesday, March 25;

Sometimes it's just the simple things in life that can make you happy. A "good job" from a fellow Crossfitter. A new shower curtain (I just hung my new one up). A cup of coffee in the morning. Putting a one pound weight in my left hand. Eating dinenr with friends. Moving to a bigger and better located desk at work. These are all just a few things that have put a big smile on my face this week. What a way to be.

Workout:
5 Rounds
600 meter run
30 weighted situps with ab mat
30 Iron Mikes

Total: 26:50

Steps and Ladders

Sunday, March 23;

A brilliant Easter Day! I'm sorry. I'm watching Atonement and the british vernacular is rubbing off on me. I figured I should hit the stairs since I won't be in teh blue room tomorrow. I also thought it was a little ironic... hitting the exorcist stairs on Easter Sunday. It's like a big F-you to the devil or something!

It was a wicked little workout. It made me think about the seven deadly sins and how much the stairs represents them. Not all of them, but a good amount.

Sloth: This one's pretty obvious. If you haven't been to the steps, a workout there consists of people either working out on the steps, taking pictures of the steps or those who make one go up the steps and consider that their workout for the day. If only everyone knew how good it feels to complete a killer workout!
Envy: Everyone wishes they knew what is was like to complete a killer workout.
Gluttony: Yes, people walk up the steps while smoking cigarettes. I guess that's better than those who refuse to go up the stairs all together.
Wrath: This is a sin of my own. I have to admit this workout is a great way to get rid of some anger.
Pride: This one's mine as well. How can I not be proud? What an accomplishment!
Lust: What can I say? Some hot guys do those stairs. Unfortunately, all of them were enjoying Easter eggs and ham today.

I couldn't really think of one for greed, but I figure 6 out of 7 is pretty good. Call me a sinner!

Warmup:
1 round of cals
lots and lots of calf and leg stretching

Workout:
Part 1
"Steps and Ladders"
10 Rounds for time
1st flight of stairs and down
2nd flight of stairs and down
3rd flight of stairs and down
Total: 23:57
The stairs consist of 75 steps. There are 25 steps in each flight.

Part 2
50, 40, 30, 20
Right arm Kettle Bell Swings 35lb KB
20, 30, 40, 50
Situps
Total: 13:14

Get into the Groove

Saturday, March 22;

I apologize for the 1980's Madonna reference, but I couldn't resist. How appropo? Nearly two full weeks away from the blue room and this girl makes a return. Jerry and I have worked out a deal where I tell him when I'll be in and he'll come up with a shoulder friendly routine. Sweet right? You'd think... but I find myself huffing and swearing so much more with my specialized workouts. The words of encouragement are enough to drown out my complaining.

Funny thing about complaining.. I was watching Sunday Morning today and there was a piece about complaining. There's a church in Kansas City, MO that has created a "complaint free zone" and they are marketing it! (Gotta love capitalism) The goal is to go 21 days without complaining. They have these purple bracelets, which are similar to the Live Strong bracelets. Every time you complain you move the bracelet from one arm to the other. The church actually mails out the bracelet across the world. The goal is to have 1% of the world's poplution sporting the purple arm band. The thought is if that many people are cutting back on the complaints then there would be a significant decline in negativity.

There are books and websites to go along with the "No Complaints" mission.. Check it out.
http://ccunitykc.org/

Warmup:
4 rounds of...
30 secs hollow rocks
30 secs superman
30 secs side shuffles
30 secs shoulder warmup exercise

Workout:
Part 1:
2 mins max reps
3 mat box jumps with 10lb weight vest
Total: 50 (timing was a little off on this one, but a good shock to the system)

1 min rest

Part 2:
2 mins max reps
Situps with 10lb weight vest on ab mat
Total: 51

1 min rest

Part 3:
2 mins max reps
4 mat box jump (no weight vest)
Total: 25

1 min rest

Part 4:
2 mins max reps
Situps on ab mat
Total: 54

Part 5:
Deck Squat Ladder
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (Right & Left leg)
Total time: 11:40

Diet Coke update: Diet Coke free for 4 weeks and 4 days. I do have to admit that I went to Gino's to get a Philly Cheesesteak. I ordered a root beer. God strike me down!

Some Legs and Lunges II

Sunday, March 16;

Warmup:
lots of stretching...calves, squat stretch, hamstrings.. ahhh

Workout:
10 Rounds of...
1 time up and down the steps
10 jumping lunges (each leg)
10 squats

Total time: 23:02

This is the second time I've done this workout. I did it with Keturah about a month ago. I shaved :30 seconds off of my time, which I'm thrilled about. Especially because my legs are on fire. I think I may try out an elliptical machine (gasp!) if there is one in the hotel. My old trainer and I used to do interval training on the elliptical. We'd focus on keeping my heart rate up between 170 - 180 for 30 seconds or so. I need to give my legs some time to recoup. I'm having trouble walking.

Anyway.. Pittsburgh is beautiful. Gotta love the Steel City! Let me know if anyone wants some momentos from PA.

A Little Leg Action

Saturday, March 15 (also known as.. my niece's birthday!)

Warmup:
2 rounds
side shuffle left & right
high skip

Workout:
3 mile run

Short run today.. my legs were still sore from Friday's workout. I just wanted to get some running in, because I knew I'd be having birthday cake and brownies.

I also wanted to talk a little bit about my shoulder. It's still pretty painful despite a week or so of rehab and physical therapy. I've really been working on my posture. Keeping my shoulders back and trying to use my lower trapezious to move my arms. I'm also trying to improve the strength in between my upper shoulder blades. My physical therapists says I need to pay more attention to these smaller muscles to strengthen them. It's the strangest feeling to be Crossfit sore in my back and along my shoulder blades eventhough I haven't done any lifting with my arms or back in weeks. I'll probably try to make an appointment with a massage therapist this week to work out some of my tight muscles.

I do wish I was seeing more improvement with my amount of pain. I have been faithfully icing and doing my little shoulder exercises. I may look into some accupuncture or maybe even ... gasp ... some yoga! Oh god, I never thought I'd be one of those barefoot mat ladies. I wonder if all that focus and breathing will help me reduce some of the tension in the shoulder.

On a positive note... I have been Diet Coke free for 3 weeks and 6 days!!!

The Hinterlands

Friday, March 14;

It's great to be back eventhough it's just for one day! I have missed everyone so much over the past week or so, and it's so great to get such a wonderful welcome back.
Jerry said he would have prepared workouts for me that will be very "shoulder friendly". It means a lot to come in and have my very own WOD. It's also great to have everyone else who is doing a different workout still cheering me on. What a wonderful group of people.. already that's enough sap from me, but I really wanted to say how much I appreciate all of the support.

Warmup:
Shoulder stretches
10x2 shoulder rolls
10x2 L arm flys w/ thumb up
10x2 L arm non weighted rows
10xs L arm straight back
1 round of cals

Workout:
"The Hinterlands"

3 Rounds of:
800 meter run
50 Squat
50 Situp

Total: 27:23

This will be a benchmark workout. I couldn't believe how out of shape I feel. I've gone on a few runs since I took my 1 week hiatus from Crossfit, but today made it apparent that running isn't enough to maintain strength and stamina. Today was the first time in a long, long time that I felt like throwing up. Maybe it's all that coffee I drink before working out, or maybe it's the softness trying to get out of my system! Regardless, it felt great to get in a good, sweaty workout.

I'll update you on the shoulder progress over the weekend. It's really interesting actually. Also, I'll be gone all next week on business. So, see you next Saturday!

Saturday Fun Run

Saturday, March 8;

Sorry I missed class today. I really wanted to come in, but I had to go to work. We spent the weekend taping interviews with student winners of our annual video documentary competition. The interviews will air throughout the month of April. I'm actually doing four of the interviews, so you'll be able to see me all clean and fresh and in C-SPAN's newsroom. I'll let you know when they are airing, so you can tune in. I know you are all dying for the juicy interview with some 13 year old kid from Ohio!

Warmup:
Running stretches
20 Bootstrappers
1 round of cals

Workout:
6.5 mile run (the 30 mile winds and rain added a little extra resistance, so I left my weight vest at home)
Interspersed 25 yard sprints throughout

I forget how much I love to put on my headphones and run for an hour or so. This particular path runs right near my house. My usual trek is a 4 mile run. I was feeling soft, so I kept going a little longer than usual. The path runs right down four mile run in Arlington. The additional 2.5 miles was really beautiful. It goes through this creek that runs behind my house that I never knew existed. I'll do some more exploring back there next time.

We all can agree that running can get a little pedantic, so I added in some sprints. I'd sprint between telephone poles. It really got my heart going and pushed my harder than I would generally keep my run. Loved it!

I could have kept going a little longer, but I felt my shoulder starting to tighten up. I think the back and forth movement pulls on it a little. Throughout the run I focused on keeping my back upright and my shoulder blades pinched together to fight against my habitual slouch. I found that it worked for about an hour, but after that the pain crept in. Maybe I'll limit the runs to just 5 miles and see if the pain comes in again.

Finally Some Answers!

Friday, March 7;

Thank goodness! Finally, I have some answers to my questions and some solutions. I went to my first physical therapist session this morning. The first thing she said when she saw me was that I have poor posture. It's totally true. My shoulders slouch in when I'm resting, so the thing I need to work on is keeping my shoulders back and stop my slouching.

She also gave me some good exercises to do to strengthen my lower trapezoid (the area right around my left shoulder blade). At this point I'm just using gravity as the "pressure" against my movement. It's really incredible to see how quickly my left shoulder fatigues with non-weighted exercises.

Also, she noted how "warm" my shoulder is. She then told me what I've already known, but have not done. I have to ice my shoulder. Three times a day for 15 minutes.

Finally, give it a break!! No pullups, nothing. I'm at the point where I'm not going to be doing arm work. She said my muscles are very inflammed and the way to fix it is ice and rest. I know.. I've been fighting this completely but I will probably be MIA for a bit. Cutting back on days at Crossfit. Increasing my running and purely cardio exercising. We'll try it for a bit and see how it goes.

What a Difference a Day Makes

Thursday, March 6;

Warmup
3 rounds
10 sandbag getups (15lbs)
20 jumping pullups

I bailed on the workout today. I got through two rounds, but my shoulder was killing me even with the substitutions. I can't tell you how much is sucks to be able to join in one day and then be on the sidelines the next. The word is frustration, but I know I only can blame myself. I'm the one who can get my shoulder better. It has a lot to do with forcing myself to stop.
Physical therapy starts tomorrow.
Two weeks and two days without Diet Coke!

I feel Like I'm Flying

Wednesday, March 5;

I felt so "on" today, and it feels freaking great!

Warmup:
Snatch work w/ PVC pipe & 35lb bar (that was too heavy for my shoulder)

Workout:
21, 18, 15, 12, 9, 6, 3

Chins
KB swing 35lb
Squats
Situps

Total: 16:07

I felt how weak I've gotten since I've taken my hiatus from pullups. It's not my grip that's an issue, it's the loss of strength in my lats. It's a guarantee that I'll feel the pain in my back tomorrow. It felt spectacular to be back in the mix. I love working in with my Crossfit buddies.

Twenty Something

Tuesday, March 4;

Warmup:
3 rounds of deadlifts
95lbs x10, 95lbs x10, 115lbs x10

Workout:
1/2 Mile Run
1,000 Meter Row
20 Deadlifts 135lbs
20 Jumping Lunges (each leg)
20 Bench Dips (subbed in for ring dips)
20 Pullups
20 Jumping Deck Squat Slamballs

Total time: 22:50

The dips shaved off a ton of my time, so I'd tack on a minute or more for a real time.
I FEEL GREAT! I'm thrilled that the dizzy feeling is gone. Getting some sleep and getting better.

A Dizzy Doozy

Monday, March 3;

I was really, really good to get back into the blue room and get a good workout. I am still fighting through some residual sickness. I have some left over hacking and some dizzyness when I get tired.

Warmup:
Barbell cleans
15lbs x10
75lbs x10

Workout:
7 Strict Right arm Presses 25lbs
14 Squats
7 Ring rows
14 Squats

Total: 10 Rounds

I met my goal of 10 rounds, but I really wanted to hit that. I think my workout was significantly easier than everyone elses. I desperately wish I could join in on the fun!

Sweating the Sick Out

Sunday, March 2;

I really wanted to get in a nice solid workout at my own pace. I wanted to take it slow but still get my heart going. I headed to my good old standby... the stairs!

Warmup:
Running stretches
1 Round of cals

Workout:
10 rounds of stairs (not for time)
3 mile run around Georgetown along the canal and back to the steps
50 Right arm KB snatches for fun (36lbs)

I'm still feeling sick and weezy but better than last week. I have a doctors appointment for this latest ailment tomorrow. Physical therapy starts on Friday.

Diet Coke Free Day 12

I Need to Spit

Saturday, March 1;

Two months and 10 days before the cert and I'm gassed after the first round of Fight Gone Bad. I've been out of commission for a full week. I have not lifted a dumbell or done a pullups... nothing. I think my system was more than shocked when it began doing today's workout.

Warmup:
stretches on my own
time at each station learning standards of movement

Workout:
"Fight Gone Bad"
3 rounds of:
1 minute row
1 minute wall ball
1 minute barbell sumo deadlift high pulls
1 minute boxjumps
1 minute Right arm pushpress
1 minute rest

Total: 262

My chest is still weezy after this thing. I felt it the exhaustion hit in after the second round of rows. The spit welled up in my mouth and my lungs started burning. It was hopeless from the beginning. The last time I did FGB my total reps was 297.5 (that subbing in Thrusters and Pullups for Wall Ball and Row). I think my shoulder plays a part and being sick doesn't exactly help either. It was great to see some of the other Crossfitters really step up. Stacy and Chriss put up some unbelievable numbers! Together they make up earth, wind, water AND fire! Also kudos to Keturah, Cara and Kara for pushing through. I know this was Kara's first official FGB and she threw out some numbers to be very proud of. All around it was a great showing for CFOT at the new CF affiliate in Loudon. It's great to expand the NOVA CF family!

Diet Coke FREE Day 11