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!

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

600 meter run
15 SSDLHP

15 KB Swings

600 meter run
10 SSDLHP

10 KB Swings

600 meter run
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.

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...

• 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:??

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..

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.

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

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."

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 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;

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.

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.

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

Squatting Heavy

Monday, November 17;

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)

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

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.

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

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

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+

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!

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:??

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! :)

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.

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!

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...

• 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: 35:58

Roll 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.