Tuesday, September 30, 2008

Day 381...wHaT a giRL!...

I am in NO WAY masculine...but I also try really hard NOT to be a "girl". I want to be strong and capable. Underneath the bar today...I felt like a weak little girl. Don't get me wrong...I'm NOT depressed or upset with the workout I did...I just was surprised that the amount of weight I was lifting...felt...HEAVY...and it really isn't...hmmmm...and I was SO hoping to grow up to be Wonder Woman someday!

My back and knees were feeling a little achy from yesterday when ONCE AGAIN...I forgot that I'm a girl...so I figured today was a PERFECT day to work on my upper body and do some good hard cardio. I got to the gym and my friend, W called. I was so glad to hear from him. This weekend is his wedding and I'm so nervous and excited to go. It was funny because his phone service SUCKS there so we would talk and it would drop...talk...drop...talk...drop. Finally we gave up, and I got to work. I've been struggling with Bench Presses...I never seem to improve or get stronger. Part of my problem is I'm alone so I feel like I can't load quite as much weight on the bar for fear of SQUISHING myself. I did okay though.

After I got done at the gym, I went to the trail to do intervals...3 minutes running...3 minutes walking...for 4.5 miles. I LOVE the trail this time of year. It's so amazing to run along in perfect temperature with leaves falling softly like snow. It doesn't get much better for me. I LOVE autumn...maybe because I'm an "autumn baby"...don't know. I tried to run as fast as I could when it was time to run...at a pace that I knew I couldn't keep longer than the allotted time. Then when it was time to walk...I tried to recover...arms down by my side...deep breaths...at a slow pace. I haven't done intervals in a while and I forgot how much I like doing that.

So, I wasn't very strong today, and my knees and back made me feel older than I am...but all in all...I can't complain. I did the best I could, I talked to my friend, and I had a great time on the trail.

WARMUP

WORKOUT
-----------
BENCH PRESS
45 X 15
65 X 5
75 X 5
85 X 5
5-5-5-5-5 (85 LBS)

THEN:
MAX REPS RING PUSH UPS (UNBROKEN)
10 + 10 = 20 TOTAL

THEN:
12 SHOULDER PRESS (45 LBS)
12 FRONT/LATERAL SHOULDER RAISES (5 LB DBs)
3 SUPERSETS

THEN:
12 CONCENTRATION CURLS (EA ARM 15LB DB)
12 OH TRICEP PRESS (25 LB)
3 SUPERSETS

CARDIO
--------
4.5 MILE RUN/WALK (3 MIN INTERVALS)

Monday, September 29, 2008

Day 380...uNdErEsTiMaTeD...

Today, I did the same workout that I put my clients through. Now, the funny part is that so many times people see a Crossfit workout and they think or say "Is that all?" "Only 20 minutes?" "Only a few exercises?", but once they get immersed in the workout, they realize that Crossfit is POTENT and small doses can break you down fast and hard...hence the amazing results when followed properly. And so it happened...

L: (walks in with kids and comes to look at the whiteboard to see what I have for her) "Oh...I'm just doing Deadlifts and Rowing?..."

ME: "Yes maam!...and you have a pretty good warmup before!"

L: (looking over at the warm up listed) "Is THAT my warm up?"

ME: "Uh huh." (evil smile...trying not to look fazed)

L: "That's a WORKOUT!"

ME: "You can do it! You're strong! Hop on the Airdyne and I'll get you started."

She got on and rode for 5 minutes, then went through her warm up. Then, we tried out weights for her deadlifts. I wanted them to be heavy enough that by number 7, she wouldn't be sure she could get to 10...but I also wanted it to be a weight that she COULD get to 10 if she was willing to dig down and work hard. We decided on 95 lbs and got started. She realized early on that this was NOT going to be as easy as she thought at first glance. She finished up and left and then I got started myself.

I decided that I would do the EXACT warm up and workout, but that I would use heavier weight (more appropriate for my abilities). I lost my mind and forgot my name. I thought I was "Billy Bad A**" instead of MC and I chose 150 lbs for MY dead lifts. And before I talk about the hellacious workout...lemme say that L was RIGHT!!! That warm up DID feel like a WORKOUT!

I KNEW it would be tough, but I underestimated how tough it would be with THAT weight! It was one of the hardest workouts I've done as far as STRENGTH goes in a while! Those deadlifts nearly killed me. When I was done...I laid in the floor for 17 minutes!!! Not only did I lay in the floor...a COMMON sight in a CF gym...but I rolled from side to side in pain. I was in the fetal position to stretch out my back. I hoped no one would come in and see me like that! Poor JJ already walked in once a while back and caught me crying. I couldn't take any more embarrassment! Then I moved to the couch. I worked so hard and my body was so tired that I felt like I was gonna fall asleep. Finally I got up and decided that I needed to go get food. I did...and I felt better.

My back is sore. I know that a few times I lost my form...but I think more than anything...I'm not used to pushing myself strength wise like that and so it hurts like REALLY tired muscles. I'm not sure what I'll do tomorrow...probably upper body related stuff...my legs and lower back need rest!

WARM UP
------------
RIDE AIRDYNE 5 MIN
THEN:
10 OVERHEAD SQUATS (HOLDING JUST PVC)
10 PUSH UPS
10 PULL UPS
10 BACK EXTENSIONS
10 SITUPS
10 RING DIPS (BAND ASSIST)
REPEAT 3 X
WORKOUT
--------------
ROW 500 M
10 DEADLIFTS (150 LBS)
ROW 400 M
8 DEADLIFTS
ROW 300 M
6 DEADLIFTS
ROW 200 M
4 DEADLIFTS
ROW 100 M
2 DEADLIFTS
TIME = 14:17

CARDIO
----------
20 MIN ELLIPTICAL (FLAT, LOW RESISTANCE, FAST PACE)

Sunday, September 28, 2008

Day 379...bE sTRoNg...


.............................REST DAY (again!)..............................

Saturday, September 27, 2008

Day 378...sHoPPiNg iS mY wOd...

I'm STILL resting...grrrr...kinda. TODAY...my WOD (workout of the day) is shopping! I'm gettin ready to leave for NE mall and I'm gonna hit up Dillard's, Nordstrom, and as many other stores as I have to until I find the PERFECT dress for W's wedding next weekend. I HAVE to look my best...he's my BEST guy friend...and one of my favorite people ever. So I figure I should get some shopping bag "curls" in...some "push presses" to get my massive purse on my shoulder...some shoe box deadlifts...and LOTs of walking done!

...............THIS is what I call "FUNCTIONAL" fitness!................

Friday, September 26, 2008

DAY 377...pLaYiN cAtCh uP!"

This has been a strange week...one that I can't say I'll be sad to see GO! I've felt behind...everyday...no matter what. I've felt like I've messed up...ALOT and I've been tired. Anywho, I haven't been posting my workouts...so I'll quit WHINING and start typing!

Day 375...Wednesday

"HELEN"
Run 400 M
21 Kettle Bell Swings
12 Pull Ups
TIME = 13:44
The last time I did this workout, it took me 17:26. NO! I didn't shave 4 minutes off my time! I did this when I was still training with J and he gave me the MEN'S RXed weight KB (53 lbs!!) instead of the WOMEN'S weight (35 lbs). It was hard, but really it was just the pull ups that got me. I never seem to get any better at them...but I did it so AGAIN...I won't whine about it.



Day 376..Thursday

20 BALL TOSS/SQUAT (16 LB D-BALL)
20 BALL SLAM (16 LB D-BALL)
20 BOX JUMP (24 IN BOX)
20 THRUSTER (45 LB BAR)
20 PULL UP (CHOSE TO USE SMALL BAND AND DO "DEAD HANG")
20 BACK EXTENSIONS (GHD)
20 SIT UPS (GHD)
RUN 400 M
3 ROUNDS FOR TIME
(didn't time as I was SO slow moving)

THEN:
RUN 2 MILES
Bad...very bad! I woke up at 3:30 AM coughing. Then when I got up at 6:30 for the day, my throat was sore and my nose was running. I kept feeling sad and crying for NO REASON..I mean I have some things buggin me, but it was extreme. I felt so tired...so down...so weak. I MADE myself go to the gym! I got there...UGLY..no makeup...hairy legs...expecting to be alone. I pulled up...2 cars I did not recognize parked there...a Corvette and a Saturn...hmmmm When I walked in I was confused for a split second b/c it was A and K. I did not recognize them at first b/c those are NOT the cars they usually drive. Normally, there would be 2 trucks! I felt bad. I haven't seen A in forever and when I finally did...I was a depressive freak. I WANTED to be cheery and funny and happy...but I couldn't...I didn't have the strength. I think he thought I don't care. I do. I felt dumb. I started working out and it was NOT good. The moment I did my first rep...the moment I lifted a weight...I felt incredible fatigue. I never quit, but I wasn't sure I'd finish. It was very frustrating and hard on my ego. I did finally finish and then went and did a very short run before going back home.



DAY 377...TODAY...FRIDAY

I'm RELUCTANTLY resting! I talked to J last night about these problems/symptoms I'm having. He says it's "classic signs of over training!" and that I should rest...FOR A WEEK!!! I know I won't go a week! I'm too paranoid about being fat. A agreed with the overtraining part when I talked to him this morning...and says I need "work on my head" because of my "fears". Probably so, but whatever...I am who I am...paranoia and all! Somedays, I'm just a mess. I'm gonna get my nails done, shop, train JE, and try to relax!REST DAY

Tuesday, September 23, 2008

Day 374...oOpS i DiD iT aGaiN!...

Lately I have been following more of a strength building program and less of a cardio intensive program. I have to say that being an "ex fat girl"...this has been REALLY scary for me. Cardio is my security blanket. When I do lots of cardio...I don't feel fat. At the same time I knew I needed to change things up a bit so when A invited me to train with him in this way...I looked forward to it with nervous excitement. A quit training with me, but I continued what we started by myself...or tried my best anyway. I have not noticed much change aesthetically, but I do feel a little stronger. The program was set up to do 3 weeks of strength training and then to take a week off and just do metabolic conditioning workouts (cardio type stuff) during that week. After the week off...I start over again. This is my week "off" and so today I did a workout that was supposed to be fast paced...high rep...low weight. I was slow...and it nearly killed me. Now I sit here...6 hours later...in pain with ice packs strapped to both knees! My left knee is worse than my right knee...it's KILLIN me. It was really hurtin by about the 20th lunge I did, but did I stop??? NOOOOO. I kept going until I had done the 100 that I had planned to do. I did what I have done so many times before. I ignore my pain and keep going.

Everytime...when I am in this state...when I am miserable...or hurting...or worried...I think to myself..."I'll NEVER do THAT again!"...but time goes by and the memory fades and I do it...again. My 9 yr old daughter caught me putting ice packs on my knees and elevating them. She's becoming quite the little photographer (as you can see by the picture she took). She asked me why I always "hurt" myself...it was hard to explain. I want my girls to have a healthy body image so I don't know how to say, "Mommy is paranoid that she will get fat again." and so...of course I didn't say that. I just told her that I want to be strong...which IS also true. We also talked about the difference in working hard and being sore...and "hurting yourself". I actually think she was relieved...and proud.

WORKOUT
------------
10 PULL UPS
20 PUSH UPS
30 PUSH PRESSES (55 LBS)
40 RDLs (95 LBS)
50 RING DIPS (BAND ASSISTED)
60 BB BENT ROWS (55 LBS)
70 SDHPs (45 LB BAR)
80 SQUATS
90 "FROGGIES"
100 TRAVELING LUNGES

Monday, September 22, 2008

Day 373...i rEaLLy LiKe mY wOrKoUt "bUddiEs"...

I covered the 6AM class this morning. There were only 2 people there...KH and JJ...the regulars...the ones I can always count on to be there. We went through their workout...J came by after getting off of work at the fire station...and we all talked a bit before we all left to go our separate ways. I came back a couple of hours later to train L. We did heavy back squats...something we have never done. She did so well and was much stronger than I expected. I don't know why I was surprised...she IS strong. I was really proud of her progress. Then this afternoon, I went back again to train another client JE (I have too many J's in my life!) She also did well. I love showing people that they can do much more than they thought they could do. When she left, it was my turn to workout. K's hubby, B was there talking to J...and soon D and S came in for their 5:30 PM class. I was bein a serious slow poke, but I didn't care...it was SO nice to have some company while I was working out. When I was done, KH (D's wife) came in with her SUPER CUTE baby girl, A. We chatted for a bit and then I left to pick up some dinner.

As I drove away, I was thinking how much I like all my "buddies" up at the gym. It's great to have people that "get" why I do what I do in the gym. It's a comfort to know that they WANT me to succeed...to do better...to go faster...to become stronger. It's interesting that we are all so different in some ways but alike in other ways. We are all different ages...some of us have kids...some do not...but CrossFit has given us something in common. It gives us a common goal. It gives us a reason to cheer each other on. It keeps us all on common ground and makes us friends. That REALLY IS "priceless"!

11AM
--------
45 MIN FAST WALK (4.5 miles) I decided to walk to do something different. I walked as fast as I could without running, which was harder than I expected.

5PM
------
800 M RUN (warm up)

then:
10 MEDICINE BALL CLEANS
10 BURPEES
7 ROUNDS (I quit timing because I was SO slow)

then:
25 SITUPS (1st 2 rounds on ABMAT...last 2 on GHD)
25 BACK EXTENSIONS (GHD)
4 SETS

Sunday, September 21, 2008

DAY 372...tHoUgHtS...


“THOUGHTS LEAD ON TO PURPOSE. PURPOSE LEADS TO ACTIONS. ACTIONS FORM HABITS. HABITS DECIDE CHARACTER, AND CHARACTER FIXES OUR DESTINY.” ~Tryon Edwards

I've GOT to think more positively. I HAVE to believe I CAN...believe that I AM...strong...capable...worthwhile. If I can, my life will change for the better...

SUNDAY = REST DAY

Saturday, September 20, 2008

Day 371...pArT 2...i'M aDDicTeD!...(rEaD pArT 1 beLoW 1sT tHeN pArT 2)

I went to the gym...not feeling well...not wanting to workout...knowing I needed to do SOMETHING! J suggested that I "Relax and rest"...I knew I couldn't. So when he threw out the idea of doing a CF workout called "Kelly"...I figured what the heck! Then I saw the times on the window. Crap! 45 MINUTES!!! This will be bad. But I decided to try and quit if it was too much for me in my current state.

From minute 1, I felt good. I felt like I was in my element...running...box jumps...squatting with a medicine ball. I was fluid and well paced. I paced myself to run each 400M in 2 minutes...not fast but a good pace that I could maintain 5 times. The first 3 rounds I did all 30 box jumps pretty much unbroken. I would slow down towards the end but never really rested. The 4th and 5th rounds I did sets of 10 with 10 seconds rest in between. The wall ball was the most challenging part, but I still felt strong. When I got done and saw 33:51, I was thrilled! I worked so hard to do good reps and not cheat. In fact, I was so surprised that I called home to have my husband check times online.

I felt amazing when I was done! Laying on the sidewalk, holding that stopwatch...I realized that sometimes you just have to do things when you don't want to. I was tired and feeling down, but when I threw myself into the workout and gave it my best...everything changed. The endorphins were flowing! I feel like I had a nap...not like I just did a hard workout. I'm addicted!

WORKOUT
-----------
"KELLY"
400 M RUN
30 BOX JUMPS (24 IN BOX)
30 WALL BALLS (16 LB MED BALL)
5 ROUNDS FOR TIME
TIME=33:51

Day 371...pArT 1...hOw mAnY tiMeS cAn i sAy iT?!?

This picture is NOT from today's workout...and believe it or not..this was not posed...that was really the way we looked that day after a grueling workout. I used this picture because it is a perfect illustration of the way I feel.

"I'm tired." "I'm sleepy." "I'm in slow motion." "I'm bored." "I'm tired." "I'm sleepy." BLAH BLAH BLAH! How can anyone stand me these days?!? I'M IN A PERPETUAL STATE OF BEING TIRED! I don't know why. Am I depressed? Am I imagining things? Am I lazy? or Am I just old?!? The sad part is that I REALLY AM that sleepy...slow...and tired. Maybe I should rest...maybe I need to go get a physical...

It's after 1pm and I have not worked out for the day. I have excuses...picking kids up from sleepovers and a soccer game and family breakfast at IHOP after that that we had to wait over 30 minutes for. But STILL...I'm sitting at my computer...feeling exhausted...full of pancakes...with obsessive thoughts of sleep...instead of rushing to the gym. What the freak?!? That's it! I'm getting dressed and driving to the gym...to do...SOMETHING. I am stronger than this...I think... We'll see. Hopefully there's more to report later.

Friday, September 19, 2008

Day 370..."foLLoW tHe yeLLoW bRiCk rOaD" bUt wAtCh oUt fOr sQuiRReLs aNd sKuNkS aNd sNakEs! oH wHy!?!...

I feel like I'm in a demented version of "The Wizard of Oz" today! I know what I want, but can't seem to figure out how to get it. If only I could visit the Wizard...oh yeah...he was no help...they had to figure it out themselves!!! Anyways, I just didn't want to lift weights today...I feel unmotivated...but I HAD to do something or I knew that I'd regret it... I haven't taken a good hard run down Highway 360 in a while, so I grabbed my ipod, strapped on my "ruby slippers" AKA running shoes, and decided to hit the "yellow brick road" or dirty asphalt in my case. I don't need a brain or a heart or courage...well maybe I do!...but I hoped to find a little clarity at the end of my "journey".

I struggled from the first few steps. I certainly WASN'T skipping and singing as I went along...but I figured that if this is feeling hard for me...I must really NEED to do it. So, remember the whole "Lions! and Tigers! and Bears! Oh my!" part? Well, for ME it was, "Squirrels! and Skunks! and Snakes! Oh WHY?!?!". First, I passed a dead squirrel...nothing too gross...he wasn't smooshed...he was just laying there...DEAD...with his eyes closed. Next, I passed a dead skunk...the only recognizable part was his tail waving as 18 wheelers passed by...EWWWW! As I continued on and crossed the HWY to go back south towards home, I was fighting a big...LONG...hill. Needless to say, I wasn't as sharp as I normally am (Wow! That's bad!)...so I suddenly felt like I had stepped on something. I looked down. I did. It was..A SNAKE! Thank goodness...it was dead too..still a little freaky and A LOT gross! I just kept trying to chug along..."There's no place like home..."There's no place like home...There's no place like home!" I thought I was done with road kill...and I was...but then I had to run through grasshoppers. I HATE bugs!...especially ones that fly...and land on me! I wanted to freak...but I knew I had to run and not think about it...so I did.
I mean CMON! WHERE THE FREAK IS "GLINDA THE GOOD WITCH" WHEN YOU NEED HER?!? When I finally got home, I felt like I had truly been through a tornado. I looked like it too!!! My hair was wind blown...and NOT in a sexy Beyonce kinda way...my face was red...and I was covered in sweat! I plopped down on the kitchen floor. Ahhh! The cold tile felt SO good. The cat tried to lick me...I'm ashamed to say I kicked her out of the way...in the most loving way of course. Ha! Now, I've recovered...and I'm back home...and I have to say..after a run like that...THERE REALLY IS NO PLACE LIKE HOME!





RUN
5.5 MILES
44 MIN=SLOOOW!

Thursday, September 18, 2008

Day 369...fiGhT LiKe a wArriOr...

Working out can be really fun...but it can also be really hard. Somedays it's a struggle. For the last several years, I have never struggled with the desire to workout. I did it because I wanted to. Lately...I'm struggling. I workout JUST to stay in my size 4 jeans. I miss working with W like crazy. He had the ability to take me to a level that I can't seem to get to on my own. I've mentioned it before, but I still hear his voice in my head when I'm working out some days. It sounds crazy, but I would give anything some days to feel like I wanna die and hear him yell, "DON'T YOU STOP!" I need to find my drive again...my fight...the warrior that I use to be.

I was reminded of what I want to be today. I taught a foundations class. After I taught basic movements, I asked R if he wanted to do a workout. He did. He's young and had good form so I wanted to see what kinda "fire" he had in his belly. It was really hard for him, but he fought hard. He listened...he let me lead him...coach him. He was pushed to the limit and he rose to the challenge. It was exciting to see someone be so excited.I came back to the gym later this afternoon to workout myself, but I didn't WANT to. I did some heavy back squats. I felt like I had terrible form and I wasn't enjoying squats like I normally do. Then I did step ups...not my fave. Once I was done with my lower body workout, I decided to forgo plain old cardio and do the workout that I put R through. Ugh! The push presses were miserable, but I finished pretty fast and then practically crawled to my car.

I know...not very warrior like! I'll keep trying.

WARMUP
-----------
5 MIN JUMPROPE

WORKOUT
-------------
BACK SQUAT
45 X 12

55 X 10
65 X 5
75 X 5
85 X 3
95 X 3
105 X 3
115 X 3
120 X 3
125 X 3

THEN:
10 STEP UPS WITH BARBELL ON BACK (EA LEG-18 IN BOX)
15 HAMSTRING CURLS ON SWISS BALL
3 SUPERSETS


THEN:
WOD
20 SQUATS
20 PUSH PRESS (45LB)
20 KB SWINGS (35 LBS)
5 ROUNDS FOR TIME
TIME=(12:58)

Wednesday, September 17, 2008

Day 367...i sUcK?!? weLL tHeN...kiSS mY ***...

So, I have been out of whack with my posting...I just feel like I got behind on my "life" Monday and like a hairdresser running late...I just can't catch up. Anywho...I'm just treading water...but I can't complain because I'm not drowning...yet. Better late than never...that's always been my mantra!




Frankly...I'm so tired that I can't even remember yesterday very clearly. It felt a bit like a blur until I got to the part where I was told I suck...that part is pretty vivid. I got up at 6AM...made sure my kids were getting up to alarms and getting ready for school...then I hopped on my elliptical so I could get my cardio over with. I have to rewind and say that I was so tired on Tuesday that I slept in my grody workout clothes, so when I rolled out of bed...BAM! I was ready to go! Gross and not at all like me, but convenient never the less. I got done and took kids to school. Afterwards...I headed to the gym to train...myself...then my client.

I was doing heavy (for me) bench presses...well 5 sets of my 5 rep max. I used 90 lbs and it was a struggle. I was worried that L would come in and find me patiently waiting pinned under the bar because those last 2 reps were crazy hard for me. One loud yell and I managed to get the bar up. I swear I'm the Monica Seles of CrossFit always yelling and grunting like I do! After my client's session, she hung around for a while...I wanted to go...but she is so sweet so I decided to just stay and chill until she was ready to go. Next I got ready, went to lunch with my sis K, and then I stopped to pick up a prescription and go BACK to the gym to train again. After my afternoon session, I chatted with a new guy that came in, R and then with J once he left. J asked me to teach R the first part of the "Foundations" class. I was excited...not scared...weird for me. It made me feel good that J trusts me enough to let me start "molding" a new person. After I went to the grocery store, and back home to take my oldest daughter to an activity at church.In the midst of my blur of a day...a woman from church called to ask a question. She called while I was training L, so I did not hear the phone and it was hours later when I noticed I had missed a call. I just never had the time to call back...I knew I would see her at the activity anyway and figured if it was an emergency, she'd call again. I saw her...smiled...and said, "Hi (blank)! Sorry I never had a free moment to get back to you..." and before I could finish, she shouted...LOUDLY..."YOU SUCK AT RETURNING PHONE CALLS!". I was taken a back...waiting for a laugh...some sign that she wasn't really serious...I mean this person is late 40s!...she should know better than to act that way! There was no laugh...no "J/K"...she just turned her back and began talking to another person. It made me feel like crap. I hope she never needs anything again, because I will live up to the judgement she bestowed upon me and I will make sure I SUCK at returning her calls! SHE CAN KISS MY FAT, TAN BOOTY!!!
WARMUP
---------

WORKOUT
-----------
BENCH PRESS
45 X 15
55 X 10
65 X 10
75 X 5
80 X 5
85 X 5
90 X 5-5-5-5-5

THEN:
MAX REPS RING PUSH UPS
13 + 14 = 27

THEN:
10 BENT OVER BARBELL ROWS (90 LBS)
10 FRONT RAISES (8LB DBs)
10 LATERAL RAISES (8LB DBs)
10 BACK RAISES (8LB DBs)
3 SUPERSETS

CARDIO
--------
40 MIN ELLIPTICAL

Tuesday, September 16, 2008

Day 366..."JACKIE" iS NOT mY hOmEgiRL!...

THIS...is what I did today! I was delusional in my thinking prior to my workout. I thought it would NOT be "too bad". What the BLEEP was I thinking?!?!

So REWIND to this morning...I woke up feeling pretty rested. I slept until 7...late for a Mom of 3 on a school day! I got the kids off to school, came home, and plopped in front of my computer to blog and to read blogs. I did not want to go into the gym this morning...I had a couple of reasons...so I decided to workout later on this afternoon. After lunch and shopping with my Mom...I went home intending to go to the gym around 5.

In my life...plans often get changed. My oldest daughter, S came home and wanted some help with HER blog and...well...I got all caught up and the time got away from me. I ended up going up to the gym after I dropped my middle daughter off at soccer practice. I had limited time before I had to be back to get her. I knew what I wanted to do. I had decided earlier that I would do the Crossfit workout known as "JACKIE". I rushed in...ran 800M...did a few dynamic stretches and got ready to start the stop watch...confident that I could take this bee-yotch (Jackie) down!...fast and hard!

She (Jackie) took ME down instead. I was hoping for a 10 or 11 minute time. NOT TODAY! I was out of breath after the row, so the thrusters were a challenge from the start. Pull ups and I are just not friends. I thought my hands were gonna rip, but I lucked out and they didn't...they just burned and hurt. I got done...13:15...FREAK!...I was hoping for MUCH faster.

I had planned on running for 20 or 30 minutes after my workout, but I was a little nauseous...so I gathered my stuff and decided to drive towards the trail and see how I felt once I got there. Every minute that passed was worse. I was feeling sick..my head was pounding...I was VISIBLY shaking. I decided that I needed food more than a run. I went to Subway for a tuna sandwich. The lady inside looked worriedly at me. "Are you okay honey?" "Oh, I'm just fine! (fake smile...hands shaking)"

I scarfed down that sandwich as I drove down the street. I just started CRAMMING it in my mouth. I looked over at a stoplight and saw 2 guys watching me. They were smiling...liked they liked it...EWWWW! After eating, I felt a LITTLE better. Okay...so I'll run later...never happened. That workout ZAPPED me! So, I've decided that I don't like "Jackie" so much. "Jackie" is SO NOT my homegirl.

WARMUP
------------
RUN 800M
DYNAMIC STRETCHING

WORKOUT
-------------
"JACKIE"
1000 M ROW
50 THRUSTERS (45 LBS)
30 PULL UPS (KIPPING)
TIME=13:15

Monday, September 15, 2008

Day 365...oNe BRUTAL wOrKoUt aNd ONE WHOLE YEAR oF bLoGGiNg!!!...

I can't believe it! 365 days!!! I have been writing about my ups and downs and in betweens for a whole year! When I began this process...through the encouragement of my friend W...I never thought it could become such an important part of my life. When I miss a day of "blogging"...I feel like I have forgotten an important task. Even though hardly anyone reads, I feel as though I NEED to write...like this is my "baby" and I don't want to neglect it. When W MADE me post my first words...he said he wouldn't go to bed until I did...ha! yeah, right! ;)...it was an amazing feeling of release...one of many gifts from a dear friend.

Sometimes when I look back on my "musings" over the past year...I worry that one day I'll come home to the "men in the white coats"...ready to take me to a padded room. I wonder if I'm the craziest...most dramatic (shut up A!) girl EVER! I wonder if people will think I am an unhappy person. I don't know what people think...but I do know this...I LOVE BLOGGING and I LOVE WORKING OUT (even when it hurts) and I LOVE MY FRIENDS AND FAMILY. I'm so lucky to have people that love me in spite of my crazy ways and my ups and downs!

So back to the purpose of this particular blog...chronically my "workout journey". Today I was covering the 6AM and 5:30 PM classes and training my 2 ladies. I was a little nervous, because J asked me to teach the Dumb Bell Snatch. I worry that my words will be jumbled...or I'll screw up...or that I'll be random and confusing when I teach complicated, compound movements. I am NOT known for my grace or agility after all! Things went pretty well. Everyone can use improvement (MYSELF INCLUDED) but they ALL got the basic idea and movement down. Then they completed a workout using the movement (DB Snatch).After the 6AM class and my morning client, I decided that I did not feel like weight lifting so I figured I would give this WOD (workout of the day) a try...using the MEN'S RXed weights...here I go trying to be Billy Bad A** again! I'm not sure why...but this WOD was brutal! I was so glad to be finished and I have been exhausted ever since. I tried to run when I got home and I made it ONLY one mile. My legs just couldn't carry me any further! In fact I was worried that I would not be able to demonstrate the movement for the evening class because my shoulders and knees were killin me. Luckily, I made it through.

I love working with the people at the gym. I am teaching them, but I learn so much from them as well. D (in the 5:30 class) was so funny. He kept saying "the word for the day is RETARDED...with a picture of me underneath it!" when he would struggle with the snatch. At one point, he said there was no way he could finish...but he kept going...and he DID.His persistence reminded me that this is what this is about. Working out is hard...but when I keep pushing through...I realize that I have a choice. I can look at the tasks I have in the gym as obstacles. I can complain and muddle through and move on...or I can see them as opportunities to stretch myself...to learn things about myself...........CHEERS TO ANOTHER 365 DAYS OF "PAIN"!!!..........

WORKOUT
------------
5 DEAD LIFTS (135 LBS)
10 BOX JUMPS (ON BIG TIRE)
20 DB SNATCHES (10 EA ARM-20 LB DB)
5 ROUNDS FOR TIME

TIME=21:39

CARDIO
----------
RUN 1 MILE

Sunday, September 14, 2008

Day 364...pErfEcT iN mY iMpErFeCtiOnS...

I am such a perfectionist...and I'm so far from perfect. I tend to compare myself to everyone around me...other mom's...other women at the beach...friends...anyone that possesses qualities that I wish I had. In fact, once I had a dream that I was trying to compete in a MEN'S bodybuilding competition and I was mad that they wouldn't let me in. When I told my dream to my husband, he laughed and said "I think that's just another manifestation of your desire to compete with "the guys" in the gym." Ha!...probably true...

I've come to realize that what makes me lovable is not being perfect. What makes me lovable is the fact that I am perfect in my imperfections. It was hilarious yesterday after our workout when a guy on my "team", Z, told me that when he went to drag the fire hose after me, he nearly hit the ground because when I reeled it in, I unknowingly wrapped the hose around a pole. I couldn't help but laugh because that was SO ME...so perfectly imperfect.

SUNDAY = REST DAY

Saturday, September 13, 2008

Day 363...rAiNy dAy fUn...

HERE'S TODAY'S "CREW" AFTER THE WORKOUT. AND NO...WE WEREN'T THAT SWEATY...WE WERE OUT IN THE RAIN FOR THE FIRST PART OF THE WORKOUT.

This morning we had a lot of fun up at CrossFit Mansfield. J and I invited everyone up to do a "team" workout. He had warned me that we would be outside in the beginning whether it rained or not...and it did. We had a good turnout...12 people including me and J. We broke it up into two teams of 6. First, each of us had to drag an old fire hose from the street to the dumpster. Then at the dumpster, the same person had to "reel" the hose back in and then take off on a 400 M run. Each member of both teams had to complete that first phase before moving on to the second phase. It was slick and rainy, but also fun.Next we moved inside to do weighted step ups and D-ball slams. Each team had to do 300 step ups and 200 slams...split up any way we wanted...men held a 30 lb dumbbell in each hand for the step ups and women held 20 lb dumbbells...the D-balls varied in weight from 16 to 25 lbs. It was just a mass of all of us doing our "part" at the same times...some stepping up on the big tire...some on boxes..while others were slamming balls.The last part was a 3000 M Row to be completed by the entire team. Both teams just split it up and each member rowed 500 M. 500 M only takes between 1:45 and 2:15 depending on the person. It was a BRUTAL 2 minutes...for EVERY one of us. We all wanted to help our respective teams...so it was all out...holding NOTHING back. About halfway through the pain would set in and it was a fight to keep going at the original pace. I thought I was gonna fall off the rower when I had 30 seconds left. All I could think was, "I CAN'T stop! I WORK here."...so I didn't...and I was hurtin when I was through. We all cheered each other on. Even when our team finished, we cheered our friends on the other team on. That's the incredible thing about CrossFit. We all share in each other's pain. We all want to win, and still we cheer on our "opponents". It's about camaraderie.And when all was said and done...when everyone was laid out on the ground recovering...it didn't matter who won or lost. We worked as teams. We encouraged and pushed each other. We helped each other go a little further...or a little faster...than we thought we could go.

I'm exhausted and haven't felt very good since I got home. I can't seem to shake my headache or the dull nausea in my belly, but I wouldn't do a thing differently. I had a great time with great people!

WARM UP
------------
20 JUMPING JACKS
20 MOUNTAIN CLIMBERS
10 BURPEES
10 ARM CIRCLES FORWARD/BACK
SAMSON STRETCH

WORKOUT
-------------

CARDIO
----------
INCLUDED

........................FUTURE "CROSSFITTERS"...........................

Friday, September 12, 2008

Day 362...sLoOoW mOtiOn...

I had to train today at 2pm. Our air conditioner that I thought was fixed...is not. I knew it would be hot in there...and it was. I could feel the sweat running down my back while I just stood there watching my client workout. I decided earlier this morning that I would just wait and workout afterwards because I knew I would already be sweating. I was in that gym for an hour and 40 minutes doing a 45 min workout. I was just so slow. The heat was making me feel weak and lethargic. I've worked out without A/C before but I've become spoiled. I hope it gets fixed...SOON!

I don't have much to say about today's workout. I went up in weight on the bench press and it was alot harder 10 lbs heavier. It just felt like a struggle to get through an easy workout. I'm struggling with the weight training now that I'm on my own. I'm bored and I don't see any visible changes anywhere but my booty and a bit in my legs. I'm trying to see it through though...otherwise I feel like I've wasted the past weeks worth of work. I know I need to be patient and wait...change doesn't happen overnight...sometimes...it's slooow.

WARMUP
-----------
400 M RUN
DYNAMIC STRETCHING

WORKOUT
--------------
MAX REP BENCH PRESS -3 SETS (WENT UP FROM 65LBS TO 75 LBS)
12 + 12 + 11 = 35

THEN:
MAX REPS PUSH UPS WITH FEET ELEVATED ON 18 IN BOX - 2 SETS
16 + 18 = 34

THEN:
15 CHIN UPS (STRICT-NO KIP-BAND ASSIST)
15 BAND PULLS
3 SUPERSETS

THEN:
12 BARBELL BICEP CURLS (35 LBS)
12 OVERHEAD TRICEP PRESS (25 LBS)
3 SUPERSETS

CARDIO
----------
DONE EARLIER IN THE MORNING
45 MIN ELLIPTICAL

Thursday, September 11, 2008

Day 361...uP Up uP!...

I'm sore...my shoulders...arms...abs...legs...most everything is a little tender. I was SLOW getting to the gym this morning. It was after 11:30. The gym was so hot. I looked at the thermostat...82! I cranked up the fan and warmed up to do lower body work. I got about halfway through back squats when the AC repairman came in. Halleluiah! He had a funny look on his face when he walked in. I was in the bottom of a 95lb back squat with 80's rock blasting...in fact, I think "Lick It Up" was playing! Ha! He musta done his thing because once when I was lying under the fan to recover before another set of squats...I started to feel some cool air. The last set was hard. I was feeling tired and it would've been easy to just stop. I piled on enough weight to make the bar weigh 125lbs. I did 1...whoa...kinda hard but doable...2...ugh...my knees were trying to bow in...I fought to keep them out...3...uhhh...stuck...I coached myself through..."up up up!!!" I thought...and I made it! Whew! Then I did a drop set. I wanted to do 10 with 95 lbs, but by 8 my form had gone to sh** so I stopped.

I finished the squats and decided to do glute ham raises on the GHD. I'm not strong enough to do more than one set without a partner to "push off" of. Hmmm...alone again...what to do?...thinking...GOT IT! I moved the 28 in box in front of the GHD and put a 45lb bumper plate on top. I would lower myself all the way down and give myself a push to get back up. It worked really well. I guess we'll see tomorrow...if my hams are not sore then I'll scratch that idea. The step ups were not bad today so I added 50 bridges (I'm trying to build that booty!) with a 1 count SQUEEEEZE at the top in between each set of step ups.

So, that's all...nothing exciting to report...no funny stories to tell...that's how it is when you're workin out alone. I did really enjoy my tunes...and truth be told...I think the AC guy did too!

WARMUP
-----------
10 EACH
JUMPING JACKS
PRISONER SQUATS
LEG KICKS
BRIDGES
MOUNTAIN CLIMBERS
GROINERS
HIP ROTATION
30 SEC SAMSON STRETCH (EA LEG)

WORKOUT
--------------
BACK SQUAT
45 X 15
65 X 10
75 X 5
85 X 3
95 X 3
105 X 3
115 X 3
125 X 3

DROP SET
95 X 8

THEN:
10 GLUTE HAM RAISES ON GHD
3 SETS

THEN:
10 BARBELL STEP UPS (EACH LEG-65 LBS)
50 BRIDGES
3 SUPERSETS

CARDIO
----------
4.5 MILES RUN - 32:27

Wednesday, September 10, 2008

Day 360...fLooR wiPeRs wiTh a "biG bOy bAr"...

I went in to cover the 6AM class for J. JJ and S were the only 2 there. They did their workout and were fun to be around. They always push themselves...they NEVER complain...luvs it! After I took care of their class, got kids to school, and trained L (my 9:30 client)...I was going to workout. I was so sleepy and sore and just NOT up for it. So, I decided to vacuum, mop, and go home...working out could wait for later.

I had a new client at 4pm. Once she and I were through, it was time for J's 5:30 PM class. He said that if I wanted to workout with D and Z, I could. Hmmm...okay! So, I got a chance to experience the "fun" that I inflicted upon the boys this morning. The workout was Floor Wipers and Burpees....ahhhh...the dreaded burpees. Burpees hurt...they suck...but I KNOW I can do them. Floor Wipers...not so sure how much weight I can hold in the air while I move my feet back and forth. J asked if I wanted a "big boy bar". Of course I did!!! So I ended up with 95 lbs. It was hard but doable. It was a challenging, but short workout...hard enough...but not TOO hard. I was glad I joined in. I had fun.

WARMUP
-------------

WORKOUT
-------------
25 FLOOR WIPERS (95 LBS)
5 BURPEES
20 FLOOR WIPERS
10 BURPEES
15 FLOOR WIPERS
15 BURPEES
10 FLOOR WIPERS
20 BURPEES
5 FLOOR WIPERS
25 BURPEES

TIME=14:35

Tuesday, September 9, 2008

Day 359...rOuNd 2...sUpeR siCk...

I went back to the gym around 5 PM. I was feeling out of sorts so I hoped that another good, hard, but quick workout would "straighten me out". I decided to do "Cindy". The last time I did "Cindy", I only got 9 rounds in because I had JUST learned to do kipping pull ups and my hand ripped open and was bleeding. Now, my hands are tough and I was anxious to see what I could do. The worst part was push ups (as always). The pull ups were hurting my hands by about round 8, but other than that I felt strong...they were pretty easy. Squats...I love em...so they are rest time for me. I didn't have a number in mind...I just wanted to get more than 9. I did it! I got 13! When I was done, I was feelin tired and a little nauseous...but that's not so unusual when doing CrossFit workouts...so I packed up to go home and cook dinner. The ten minute drive home was miserable. Every minute that passed...I felt worse. The veins were sticking out on my forehead...like gross crazy scary weird sticking out. I had extreme pain and pressure behind my eyes, and I was sure I would throw up before I got home a few times. I was sick for a good hour after I got home. I was really worried the first 20 minutes. I have never felt THAT weird. Eventually, I started to feel better. I learned that "Fight Gone Bad" and "Cindy" are TOO MUCH for one day! At the same time, I was proud that not only I was able to survive 2 incredibly tough workouts...but I was able to do pretty well...for me.

WORKOUT#2
----------------
"CINDY"
5 PULL UPS
10 PUSH UPS
15 SQUATS
MAX ROUNDS IN 20 MINUTES
13

Day 359...iNsaNiTy aNd "fiGhT gOnE bAd"...

Insanity can be many things. A song I love by The Hives says, "They say the definition of madness is doing the same thing and expecting a different result...". Dictionary.com uses many synonyms and words to describe or define "insanity". A few are..."madness"... "very foolish; absurd"... "utterly senseless"... "harebrained"... "distracted"... "impractical"... "the act of wandering; deviation"... "delusion". I think that today...I can EASILY be described as INSANE.I do the same thing over and over and over again...and it's not because I'm stupid...it's because I try so hard to be there for everyone. I feel foolish...senseless...absurd...distracted...INSANE.In the midst of my INSANITY, I did a CrossFit workout called "Fight Gone Bad". It is a workout created by Greg Glassman, the founder and "Grand Poobah" of CrossFit. He created it for BJ Penn, the MMA fighter. It was created to match the time domain of a MMA fight, while EXCEEDING the metabolic demands. There's a great video and explanation on the CF main site, or you can check it out by cutting and pasting this link.

http://media.crossfit.com/cf-video/CrossFit_FGBSCDemoExplanation.mov

"Fight Gone Bad" can be done with 3 or 5 rounds. Today I did 3. There are five exercises. You rotate from one to the next every minute. During that minute, you try to do as many reps as possible as they are written down and eventually added up to make up your "score". At the end of each round (after all 5 exercises are completed), there is EXACTLY one minute to rest and then you begin the next round. Let me tell ya...there's no resting in that minute. I was gasping for air and anticipating the next round. It's one of those workouts where it seems you CANNOT catch your breath. ROUND 2 is the worst! I had my GYMBOSS timer clipped to my waist and it worked perfectly. It was intense having that timer beeping every minute. I did it...but it was really hard. I had "butterflys" in my belly all morning anticipating it and I was laid out for at least 2 minutes on the floor when all was said and done. It's a horrible workout while you are "in it", but one of my favorites when I'm finished.

I may go back up to the gym in a while and do some more work...we'll see. I've got to work through my feelings somehow...and that seems like the healthiest option.

WARMUP
-----------
500 M ROW

WORKOUT
-------------
"FIGHT GONE BAD" - 3 ROUNDS
WALL BALL (16 LB MED BALL-screwed up...RX is 14lbs...BIG difference)
1=19 2 =16 3=19
SDHP (55 LBS)
1=20 2=15 3=17
BOX JUMPS (22IN)
1=17 2=16 3=17
PUSH PRESS (55LBS)
1=13 2=15 3=13
ROW (COUNT # OF CALORIES IN 1 MIN)
1=15 2=14 3=15

TOTAL SCORE=231
=P