Coming Soon...

I drink coffee before/during/after my workouts.. why you should too.


http://www.physorg.com/news157651963.html

Rough Wake Up Call

Monday, March 30;

It hurt to wake up this morning. I went for a short 4 mile run yesterday, since I hadn't worked out on Saturday. The run didn't hurt my back/shoulder muscles like it had done last time, which I was happy about. Last night I felt it and it was roaring this morning when I got up. I get really nervous when I get regressive pain like this. I'm just going to go easy on it for the next week or so, and see where I am.

WOD:
"Fran" - below the shoulders
21 - 15 - 9
Front Squats (63lb)
KB High Pulls (45lb)

Time: 4:30

WOD II:
3 Rounds for time:
400 meter run
20 Jumping Slamballs (15lb)
20 Air Squats

Time: 14:23

The Zone & Dating: Part II

This year's installation of why Zoning and dating don't mix...

Last year I shared a story about staying on the Zone and its impact on my dating life. I have another story. It's not nearly as funny, but I just wanted to point out some issues that the Zone creates.

I'm a 3 block meal, 1 block snacker. When I had more time, I used to mix up my 1 block snacks. I'd make fancy a souffle or other snazzy little snacks. I'm now down to bare bones preparation. I do a baggie of grapes (15), almonds (3) and a string cheese. Tadaa!! A one block snack. Sounds insignificant, right?? Wrong!

The almonds are really hazardous for me. Lots of issues with the almonds. I have a bar that is glued on to the back of my lower teeth. It's pretty much a guarantee that at least a few times a week I get an almond bit stuck back there. It drives me crazy! You may be asking yourself what this has to do with dating??

So the other night, I was on my way to meet up with a young gentleman. I had just finished up my 5pm snack (grapes, almonds, string cheese) and there it was. The almond bit had settled right back behind my bar. Typical. Also typical was the fact that I didn't have floss or anything. Usually when that happens I go for my most ladylike second option. I grab a business card. Obviously. There I am driving on my way to meet my date, almond bit stuck in my tooth and a business card in hand. After working really hard on that sucker, it happened. Instead of getting the almond out, I got the business card stuck IN! Now.. there I am.. almond bit in tooth, gummy business card bit along side it, and now I'm flipping irritated and uncomfortable.

I'm forced to stop at a drug store, and pick up dental floss and thread for the dental floss. I'm not amused, but I am thinking this is going to be a great story. I'll spare you the details of the date. Nice guy but he had ordered fries, which were waiting for me when I arrived. So much for the Zone!

WOD

3 rounds for time
15 pullups (blue band) (I only did 10 PU for one round)

30 KB Swings (35lb)

400 meter run

15 slamballs (15lb)

30 jumping lunges

400 meter run

Time: 29:42

A Hello from Afghanistan

This is Ray, an original Crossfit Old Town member. He's in Afghanistan and says he's doing well.

Getting Strict

Thursday, March 26;

Today we worked on strict presses. I decided to join in despite the rules of engagement. I figured, I do the same thing with my physical therapist. Maybe we use lighter weight, but it's the same thing. Right??

WOD
Strict Press x 3
15lb, 25lb, 35lb, 45lb, 55lb (65lb failed)

Got some good feedback about arm/hand positioning and upward trajectory of the bar. I'd like to link you to a Crossfit Total workout from a while back (2007). Check out the strict press weight. Can't wait to get heavier than that.

A Post Op First

Tuesday, March 24;

After Jerry's suggestion about strengthening my arm muscles for pullups, I figured why waste time (brilliant), why not just go ahead and do pullups. A lot of them. Jerry had suggested using a band and working negatives. I heard the band part of the suggestion and thought.. negatives?? I'll do those after the workout. Today, instead of doing the situps that I had planned to do instead of pullups, I just went for pullups.

I was shocked. Absolutely shocked. I did 60 pullups with the band today. I had no remnants of that nasty stretch in my shoulder I had about a month ago. With the blue band and a new grip, I tackled those suckers. It felt really good. Actually the pullup didn't bother my shoulder at all. I'd say the pushups were more difficult for me. I do have a slight burn at the top of my bicep muscles, so I'm going to make tomorrow a pure leg workout. No arms.

I'm happy to have pullups back in my repertoire even if they are with a band!

WOD:
10 rounds for time
6 pullups (blue band)
12 pushups (from knees)
18 squats

Time: 18:55

Feeling Good

Monday, March 20;



After a weekend of writing, the last thing I really want to do today is write a blog entry. I do however want to say that I feel freaking great. I had a fantastic workout this morning, and I didn't do it at the expense of my shoulder. I subbed out overhead barbell work with squat cleans. The weight was appropriate, but difficult enough to give me a good sweat and some shin bruises. What else does a girl need?? Taking a half day at work today, so I have a little bit of down time this afternoon. It's very much needed.

Also today, I got in a few burpees with full pushups (not from my knees) and yes they were all the way down. I'm just kind of stumped on how to work on my pullups. I can do jumping pullups for days, and I can hang on the bar for a good while. I am just afraid to pull my body weight up to the bar. There's a nasty pull along the back part of my shoulder. It's not exactly pleasant. Any suggestions??

WOD:
3 rounds for time
10 Hang Power Squat Cleans (65lb)
10 burpees (from knees mostly)
20 Jumping pullups

Time: 9:20

WOD II:
3 rounds for time
30 KB Swings (45lb)
20 Box jumps
10 Burpees

Time: I forget.. but this took forever.