She's Back!

Sunday, July 19;

My week of self-imposed time off is over!! Thank freaking G-d. I seriously have been wanting to lift cars, because I've missed working out so badly. I did hit one workout in the blue room on Wednesday, but I felt so horrible about it. I was hurting and out of shape... working through some serious pain and cramping. I knew I wouldn't be able to come in to the blue room to join the usual Sunday morning workout, so I decided I'd hit up the park workout with Crossfit Potomac.

I was a little bummed to find out Jen (the co-owner, and my long time crossfit buddy, and partner in shoulder pain) wouldn't be there, but once I've made up my mind there's no changing it. They hold workouts really close to my house which is prett awesome. It's on an outdoor track at this high school. There was a pretty decent crowd. I always like to see how I stack up to athletes that I don't regularly workout with. I kind of know generally where I sit in the blue room Crossfit community, but it's always a good test of my ability when I have to go up against strangers. Often, it's really humbling.. also, often I love to see that the Crossfit mentality translates to its athletes no matter what affiliate they are with.

What I saw Saturday were some really eager Crossfitters, some hard core athletes and a lot of heart! I love it. Oh.. and I also came up with a much needed new t-shirt logo.. check it out on the right. -->

I was really excited to see my good, old buddy Pat show up during the warm-up (in classic Pat style.. and yes, his hair was a mess!)

For the workout we had to team up in groups of 4. I stayed close to my roots.. sticking with Pat. I knew together that we would be a force to be reckoned with! The guys standing next to us looked like some decent fire breathers so we welcomed them to creat a brutally, tough group of four.

Workout:

Group work: Complete as a group.. only one person doing an exercise at one time

400 meter run

400 squats

300 situps

200 pushups

100 dumbell swings

400 meter run

We started out going clockwise until a person failed at their exercise and then we rotated. This was a pretty efficient way to go about things. We also kept pretty decent track of our numbers.. another key to doing group work.

I knew I could bang out squats and swings, so I stuck to doing those and some situps as well. I contributed about 20 pushups.. They are definitely not my strength any longer, but I was happy that I was able to do full out pushups (not on my knees). My shoulder wasn't bothering me. I think I'll stick to doing full out pushups even if it slows me down. I have the ability to do them, so why not? Good to know.

Also, I should mention that our team was filled with fire breathers! We smoked through this workout in 14:03 (the first to finish!). You all know how I love that. I hope to hit more park workouts. I had a great time. Maybe next time Jenn will join!

Taking time off

Friday, July 11

I've been running myself ragged for a few months now (actually all of my life). I thought it would be the perfect time to give myself a break from life. I'll be out of Crossfit for a few days, and also taking a blog break too.

I'll leave with a good story. The other day I was in the middle of a blog update. I had decided to put up a picture of a large, lovely lady in a bikini. Just as I was going to upload it my boss came by my desk. There she was the large, lovely lady in the bikini staring right at my boss. I go to click on something else, but I click on the google image page with lots of large, lovely ladies in bikinis. Oh god! So I click on something else. I come to my blog page. Still not acceptable. Finally, I click on my work email account. Phew, finally I'm safe, but totally thrown off and unable to answer her question. Note to self... do not blog while boss is at work.

Expect a resumption of blogging sometime late next week or the week after. Please leave thoughts or comments if you feel so inclined!

There Are Always Other Muscles

Tuesday, July 8;

I wondered this morning as I hobbled out of bed and into the bathroom, "What will Jerry have us do this morning, because there are several muscles that I can't move after yesterday's workout?" Thankfully, I have relentless trust in Jerry and his wisdom. I know that Jerry will treat my sore, broken muscles with respect. Maybe it'll be a "light" day, I thought.. Ha! I should know better.

At least I was right on one account.. Jerry always respects the muscles, but he does it by giving the other "non-hurting" muscles in the body a good whooping. Thanks Jerry! What a guy!


Workup:
Workup to heavy 1 rep max deadlift
I don't remember the exact progression and reps, but this is what I can remember..
95lb x5, 115lb x5, 135lb x3, 155lb x 1, 175lb x1

Workup to heavy 3 rep max ring dips (this means if you've been using bands, go to weaker bands. If you are doing body weight dips, add weight)
I don't remember any of the progression here..
2 body weight ring dips (this is a post injury PR!!!!)

Workout:
AMRAP in 20 minutes:
15 weighted situps
12 pushups (on knees)
9 KB swings (45-55lbs!.. yay Kettlebells!)

8.66 rounds

Right now my body feels Awesome! Awesome in a not awesome way. My legs are all sore and cramped, my lats are on fire, my abs hurt a little, my quads now hurt, my shoulders are throbbing. Go Crossfit!

I'll tell you Ladder

Monday, July 7;

What a welcome back to the blue room. It was one of those workouts that don't seem so bad when you look at it, but that's the charm. Once your in the heat of the movement, you seriously want to die. DIE! The workout consisted of just two movements. Pullups and weighted jumping squats. Sounds easy, right?

Workout:
Pullup ladder: increase number of pullups done in one minute by one each minute.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12

I'm actually kind of proud of this number. Remember, I just got back on the pullup bar about a month ago. I was doing just 5 or 6 at a time back then. I can do 15 as a max now, but certainly not in this workout. It's deceiving. Very deceiving. The first few rounds are cake, but eventually your lats begin to tear. I was also having trouble getting my chin over the bar toward minutes 10, 11 & 12. This forced me to do more pullups, which means I was forced to waste energy. I think I could probably work up to higher numbers here. 14 or 15 would be a good goal.

Weighted Jumping Squats ladder: 20lb dumbbell
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21

Both exercises test endurance, but the jumping squats send that horrible burn through your legs. Once you get to minute 20 & 21, the rest time that you have is so limited (like a few seconds and then your back at it). I was kind of irritated at myself that I bailed at round 21. I wish I had pushed myself through to failure for this one. I could have gotten to 24 or 25 at least. That being said, I couldn't walk down the steps, or to my car, or from my car to work. I couldn't stand up in the shower and I'm having serious issues walking around in the 4 inch heels I packed for work. Sometimes, I think my real workout is walking around on my tiptoes all day after thrashing my legs in class. OUCH. I can't wait to feel the soreness tomorrow.

Things I did this weekend that I shouldn't have:
Ate French toast
Rode a motorcycle going about 95 mph to Philly
Drank Cream Soda
Had a Philly cheese steak (from Philly)
Ate a huge thing of ice cream with marshmellow goo
Ate pizza
Had two beers
Rode a motorcycle going about 95 mph home from Philly
and last but not least... had a sip of Diet Coke!!! (it's the first taste in more than 5 months, but I now know that the taste is way too sweet for me now. Thank G-d!)

The Legend of the Ladies

Thursday, July 3;

The battle of the sexes came to an end last night. The battle was hard fought, but came to a close with the men as the victors. [note: slight tinge of pain here for me]

I do have to say I'm quite proud of the output by the ladies. I'll show you the final tallies (Jerry's final numbers, because as my last post proves... I can't add.)

At 0600 there were 7 people

4 Women scored 144

3 men scored 100

At 0645 there were 18 people

8 Women scored 273

10 men scored 343

At 0730 there were 10 people

3 Women scored 97

7 men scored 238

At 0900 there were 4 people

1 Woman scored 31

3 men scored 87

At 1700 there were 14 people

7 Woman scored 226

7 men scored 255

Final:

23 Women scored 771

30 Men Scored 1023

Women 33.5

Men 34.1

After 5 groups hit this workout, the men finished just slightly ahead of the women with ".6" points. It's a loss that I think I can take, especially considering the caliber of male athletes we were going up against. I think it proves that the women of CFOT are as tough as nails. I'm proud to be one.

This brings up another thought for me. It's something that's been irking me over the week. It was a conversation I had with a family member over the weekend. They mentioned some of the pictures I have up on my Facebook page of me lifting weights. Personally, I love these pictures. I look crazy strong, and my muscles are toned. Basically, I look like a healthy, happy person. I am a healthy, happy person.

Unfortunately, my family member didn't have the same opinion. She wondered if I was concerned that people would think I was weird. Then she went on to joke that I'd soon look like one of those scary body builders.

First off, I'll never look like those female body builders, because they are on steroids and other body enhancing drugs. I don't take them. Never have and never will. Secondly, and more important.. why would people think that being healthy, and happy is weird? If they do, why would I care what they think? I basically responded by telling her that those pictures were reflective of who I am as a person, and that I was damb proud of them. I'm a proud fire breather. If only other women could have a similarly healthy outlook on eating and exercise.

Anyone else hear similar comments from family and friends?

The Smack Down Continues

Wednesday, June 9;

Ohh, the ladies of CFOT are not to be messed with! We've had 3 other classes since my 6am class post, and the ladies have come out on top so far. I say so far, because it all comes down to the 5pm class. The tension is building!!!

Here's the rundown of the tallies so far for today...

6am
3 Men scored 100. Average of 33 points per man.
4 Women scored 144. Average of 36 points per woman.

6:45am
10 Men scored 343. Average of 34 points per man.
8 Women scored 273. Average of 34 points per woman.

7:30am
7 Men scored 238. Average of 34 points per man.
3 Women scored 97. Average of 32 points per woman.

9:00am
3 Men scored 87. Average of 29 points per man.
1 Women scored 31. Average of 31 points per woman.

So far the average total is..
Men- 130
Women- 133

A huge tie! Okay, I have to admit this sort of thing really brings out my competitive side. I also have to admit that I hate ties. I'd rather lose than tie, because I think someone should be the winner. I know, it's not very C-SPAN of me, but at least I'm honest.

Go LADIES!!!! Feel the pressure?

The Ladies Throw it Down

Wednesday, July 2;

I am sorry about falling off of the horse this past week or so. I feel like I've been pulled in 8 different directions. They have been good directions, but I working on that whole "maintaining balance" thing. I'm also learning it's impossible to give the things that are important to you equal amounts of your time. Part of being busy is learning how to sacrifice certain things without giving them up totally. The process of figuring out how to balance things is just that.. a process. In the mean time, I will try to keep my Crossfit attendance to 4 times a week and hopefully my blog entries will mirror that as well. I do not have the blogging stamina of Katie that is for sure! Another thing that is for sure is that once you go to working out only 4 times a week, your body gets very sore. Ouch, I'm feeling so achy. I wonder if that's also because I've been eating less than perfectly as well.

Now that I've set some limitations on expectations, I want to talk about today's workout. There's no better way to get me going than to put me in the middle of a group competition and make it men vs. women. If you haven't noticed... I have a little bit of a competitive streak and I also love it when ladies kick guys' butts!

Workout:
Choose your own poison... add up points... GO GIRLS!
6 Points: 400 m farmers walk (25lb for w) 2 rounds
5 Points: 1,000 m run 2 rounds
2 Points:
Abmat situps-40 4.5 rounds
Ring Dips-40 2 rounds
Burpees-20 1 round
Row-500 m 2 rounds
Bull Whips-100!! 1 round (forget freaking bull whips!)

My individual contribution: 43 points

The 6am class got things off to a solid start. It was a little unfair because there were more girls than guys. Give me a second let me do the math... I'll be right back.

The guys earned 100 points. An average of 33 points per man.
The ladies earned 144 points. An average of 36 points per lady.

Way to go! I'm looking forward to seeing how the rest of the day averages out. Of course the battle continues throughout the day. I'll post later, so I don't leave you hanging (despite the fact that earlier in this email I promised to lessen the number of blog entries I was making.) I guess not only am I competitive, but I am also a liar!?