Day 442...rEsTiN uP...

No special musings or introspections...just another Sunday...

SUNDAY=REST DAY (yay!)

Day 441..."eMbRaCe tHe sUcK"...

Today I did a workout off the Navy Seal Crossfit site. It was VERY appropriately named "EMBRACE THE SUCK" and it was a beating! Firstly, I've never liked workouts that are "AMRAP" (as many rounds as possible) in 20 minutes. They force you to go all out...no rest...fighting the timer all the way. I tend to be left laid out on the floor when I'm done with these...the kind of laid out where you kinda roll side to side while on your back...in pain..out of breath...NOT fun.

Today was no exception. THE RXed weight was 95 lbs for men. I used 65 lbs which is the usual weight for women when 95 is used for men. I didn't get many rounds and I fought for the few I got. I often refer to myself as the "Monica Seles of Crossfit" because I yell and grunt when I'm especially tired or working especially hard. I literally had to scream to get the barbell up at times. It was really hard...that's for sure! As always...after a particularly difficult WOD...I DID feel a sense of accomplishment and control once I had recovered today. I DEFINITELY "embraced the suck"...and suck IT DID!!!

"EMBRACE THE SUCK"

AMRAP IN 20 MINUTES
5 THRUSTERS (65 LBS)
7 HANG POWER CLEANS (65 LBS)
10 SUMO DEADLIFT HIGH PULLS (65 LBS)

7 ROUNDS

CARDIO (later on)
--------------------
40 MIN ELLIPTICAL

Day 436...437...438...439...440...tiMe fLieS...

Wow...time flies! I knew I was behind, but with the holiday...it really got away from me. I can't believe it's already Friday! I'll just list my WODs for each day and try to get back on track starting...NOW.

MONDAY-Day 436:
I was gonna go up to the gym, but I was havin a rough morning and running late. Right as I was about to leave, my Hubby called and invited me to lunch with him. We never get to do that because he eats IN the office everyday. He had an appointment with the eye doctor so he was in town. So, I got ready and decided to just go in to work early and train before my client got there or even in between her and the 5:30 class I was covering. She cancelled so I just went up an hour early to do the same workout they were doing. It was so brutal. It took me over 36 minutes. I was sure EVERYONE in class would crush my time. I was sick..on the floor...or nauseated...for at least 20 minutes afterwards. I realized that I did well when the class started the same workout. It took a few guys almost an hour to complete. I was getting sore before I even left. I knew the next day would be painful.

WORKOUT
-------------
Three rounds for time of:

21 Knees to elbows
21 (1 1/2 pood) Kettlebell swing
21 Push-ups
3 Rope Climbs (ascent and descent)
21 (20 inch) Box jump
21 Deadlift 95lb
Walking lunge, 150 ft

Time=36:48

TUESDAY...Day 437...
AGAIN...I was getting a slow start...feelin sorry for myself...and knowing I needed to get to the gym. I began getting workout clothes on and my Mom called to invite me to lunch with her and my little sister. AGAIN...I went and decided to go up to the gym later. J hadn't worked out either, so he met me at the gym around 5 and we did a WOD...of his choosing...that INCLUDED DEADLIFTS AND BOX JUMPS! OH Noooooooo! It was fun, but hard. I was already sore. It was fun to workout together though.

WORKOUT
___________________
500 M ROW
10 BODY WEIGHT DEADLIFTS (135LBS)
3 ROUNDS
THEN (WITH THE TIMER STILL RUNNING)...
21, 15, 9
22 IN BOX JUMP
RING DIPS (SMALL BAND ASSIST)
TIME = 18:50

WEDNESDAY...Day 438...
I was HURTIN after Monday and Tuesday. I mean REALLY hurtin. I went up to workout before my "girls" came up to train. I tried, but my body betrayed me and I had to give in to the fact that it WASN'T happening. After training my clients and lunch with my kiddos and Sis...I decided to run...BAD IDEA! My right hip was S-O-R-E! Not only did I run...I ran 6 miles..down the highway...that is uphill (pretty steep) on the way back. Not smart when one's hip is sore boys and girls!!! Not smart at all! I was borderline crippled when I got home. I'm talking SERIOUS hip pain..limping and all.

WORKOUT
-------------------
UPPER BODY STRENGTH
BENCH PRESS
45 LBS X 15
65 LBS X 10
85 LBS X 5-5-5-5-5

TRIED TO DO PULL UPS AND DECIDED TO ABORT THE MISSION...

LATER...
6 MILE RUN

THURSDAY...Day 439...THANKSGIVING...
The minute I opened my eyes...the pain burned through my right hip. My first words..."I've really done it this time!!!". I asked hubby to bring me massive amounts of Advil...he did...and I informed him that he would be going to the gym alone. BUMMER! Just turning over in bed was so painful...Why do I do this to myself?!?

UNWANTED REST DAY

Friday (today)...Day 440...
I got up early to write up a workout for my clients. One woke up very sick and cancelled. when I called the other to let her know, she cancelled as well. I headed to the gym myself. I decided to try running as my warmup to see how it felt. I did. It hurt. I still went forward with my workout...I just deleted the run at the end of each round. It went okay...I'm just glad I was able to workout today. After my warmup...I decided I would lay off cardio for one more day.

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

WORKOUT
--------------
20 D-BALL SLAMS (16 LBS)
20 KB SWINGS (35 LBS)
20 STEP UPS (20 IN BOX HOLDING A 18 LB KB IN EA HAND-10 EA LEG)
20 PUSH PRESS (45 LB BAR)
20 BACK SQUAT (TRANSITION BAR TO BACK ON LAST PUSH PRESS AND IMMEDIATELY START SQUATS)
20 BURPEES
3 ROUNDS FOR TIME

TIME=31:54

Day 435...pErCepTioN...

They say "perception is reality"...that can bring trouble sometimes...especially when you are a person that is easily misunderstood. I learned that the hard way today. It's okay...I KNOW who I am and where my heart is.

SUNDAY=REST DAY

Day 434...sLeeP cAn dO aMaZinG tHiNgS...

I had a real crappy day yesterday...so at about 10:30...I took off my makeup and went to bed. I woke up at 8:00 this morning and I felt like a NEW woman...literally. I'm a night owl so I stay up late and wake up tired almost everyday. I went out and fixed myself 2 eggs and 2 pieces of toast and then got dressed to go up to the gym for a workout with J and a few of our friends that workout up there.

Of course, I LOVED working out with those guys! I always do. I feel a bit bad because I was being a girly whiner about a few of the exercises...mainly Handstand Pushups. R offered to help me a million times, but I said "No. No. No." I have never worked on them since kicking J in the face the first time we tried to work on them. I have got to get over my fear of failure. They are my friends for heavens sake! Anyways, I just did my pushups with my feet elevated on a 28 in box...not the same but the best I could come up with.

The funniest thing that happened was that one of the guys called his little brother to come up so that we would have an even number for our "team" workout. This kid is in good shape...but Crossfit can be brutal if your body is not used to it...hell it can be brutal when your body IS used to it. We are going along in our groups and I look outside and notice that this poor kid is barfing his guts up in the lawn. I mean it went on for a good 5 minutes. Now, here's the funny part...at our gym...no one says "Are you ok?". J and B ran and got their cameras and took pics of the kid yacking on the ground! I continued to row on the rower because I didn't wanna hurt my team's time...besides he had 3 dudes all right there watching him so I figured he'd be okay! When he was "done"...he wiped off his mouth and went right back into the workout full force. Love that! Today was fun.

2 "MAN" TEAM WORKOUT (ONLY ONE PERSON AT A TIME WORKING...SWITCH OFF AS DESIRED)

ROW 1000M
30 "MAN-MAKERS" (I USED 20 LB DBs)
50 PULLUPS
TIRE FLIP/JUMP IN AND OUT
70 KB SWINGS (44 LBS)
50 HANDSTAND PUSHUPS
30 MED BALL CHEST PASS (20 LB DYNAMAX BALL)
800 M D-BALL THROW AND CHASE (PARTNER DOES PUSHUPS, SITUPS, SQUATS, LUNGES...WHATEVER WHILE PARTNER RUNS TO BALL AND THROWS IT)

RC AND D=29:23
B AND R =29:40
ME AND J=29:50

I ate lunch then drove straight to the park and...
RUN 4.5 MILES

Day 433...

"Thumper, what did your father tell you?"
(Thumper) "If ya can't say nothin nice, don't say anything at all."I'm having a hard day...so I'm just gonna remain silent.

40 MIN ELLIPTICAL
THEN:
25 KB SWINGS (44 LB)
and
30 GOBLET SQUATS HOLDING 44 LB KB
(not really a workout...just did them with K while she was finishing her workout to help her through)

Day 432...mY nEw peRsoNaL bEsT...

I've said it before..."I LOVE DEADLIFTS"! I love plain old deadlifts...and I love Romanian deadlifts...I just LOVE deadlifts in general. Lots of times when I went up to the gym with A...we did 1 Rep Max deadlifts. I made it up to 225 lbs the last two times he and I were up there...but never went further. My eventual goal is 2X my bodyweight...260ish...so while I was glad to get to 225 lbs...I still wanted MORE! Yesterday, I did 1 Rep Max "deads" with my "girls" I train. It is so fun to see people lift more weight than they thought they could! It's so satisfying to see their faces light up and their confidence grow. So, I decided that because I was a little tired from working out last night...I would go in and do my 1 Rep Max on deadlift instead of a big long workout.I went in and set up. I had decided BEFORE I got there that I would lift AT LEAST 5 lbs more than my previous attempts. I worked my way up and it was getting hard by the time I got to 215 lbs, but I kept moving forward. When I lifted 235 lbs...10 lbs more than my previous "best" I was SO happy! I was like, "Oh yeah! I did what I came here to do! WOO HOO!" And then I thought..."Why stop?", so I kept going...put another 10 lbs on the bar...and rested for about 5 minutes before attempting to lift it up. I tried to visualize myself lifting the weight. I also tried to remember every tip I've ever been given. When it came time, I got in the right position...planted my feet firmly on the ground...took a deep breath and held it tight in my belly...and pulled like I've never pulled before! It didn't come up off the floor immediately, but within a second or two...it began to move. I pushed my feet against the floor and just kept trying to stand up straight. It was slow and it WASN'T pretty, but I DID IT!!!!! I was SO happy. I laid in the floor and texted a few people. No one responded, but I didn't care. I got 20 LBS MORE today! YES!

WORKOUT
--------------
1 REP MAX DEADLIFT
95 LBS X 10 (warmup)
135 LBS x 1
155 LBS x 1
175 LBS x 1
195 LBS x 1
215 LBS x 1
235 LBS x 1
245 LBS x 1

after recovering...I just "played"
TIRE DRAG ACROSS PARKING LOT (100 LBS including tire)
TIRE PULL BACK ACROSS
20 PUSH PRESS (45 LB)
3 ROUNDS

NO CARDIO... other than vacuuming and mopping the gym and then wiping everything down

Day 431..."tiMe tO gO kiNg LeOniDaS oN tHiS!"...

Tonight I worked out with some of the guys at the gym (J, R, and Ry). It was a really brutal workout...really hard. It was also a "timed" workout, so we were moving at a fast pace with little or no rest. At one point, I was trying to do 20 heavy shoulder presses (well...heavy FOR ME)...and let me just say that I really DON'T like shoulder presses anyways. I was very tired...out of breath...and feeling like I would never get to 20. I would do 3 and drop the bar. One of the guys, R started encouraging me sayin, "Cmon! It's time to go 'King Leonidas' on this!". I said, "I can't do this." and walked over to hit my locker out of frustration. Him and J both said, "YES YOU CAN." So, I walked over and picked up that bar for what felt like the 100th time and I fought to press it over my head...all the while hearing, "Cmon! Push it up!" being yelled at me over blaring music. I FOUGHT for every rep...and I got em all and continued on with the rest of our workout. When I was done...I literally laid in the floor...sweating and exhausted...but happy. Once we were all done...and recovered...up off the floor...and talking and laughing...I looked at those guys...my friends...and I thought "I'm so lucky to be able to workout with these guys! I'm so glad they are my friends!" Tonight, I "dined in hell!" but I didn't "dine" alone!

CARDIO (this morning)
----------------------
3 MILE RUN

WORKOUT
--------------
ROW 500 M
50 SLEDGEHAMMER HITS (10 LB HAMMER)
ROW 400 M
RUN 400 M
ROW 300 M
30 KETTLEBELL SWINGS (35 LBS)
ROW 200 M
20 SHOULDER PRESS (65 LBS)
ROW 100 M
10 CLEAN AND JERK (65 LBS)

Day 430..."dA LeGs"...

When I was trying to decide what the title of today's post would be...I was feelin a bit blank. I mean...I worked my legs and abs...I'm tired (as one SHOULD be after working out)...nothing exciting happened...so I'm thinkin..."Legs...legs...legs..."....and suddenly I did what I do quite often. I say something completely weird and dorky that is not funny to anyone else but me...and not only do I find it amusing and funny...I crack myself up with it. I ACTUALLY laugh out loud. Sometimes I feel sorry for the people in my life. So anyways, as I'm thinkin...I say...to myself...because I'm alone..."DA LEGS!" just like those guys on SNL that say, "DA BEARS!"...or "DA BULLS!"..and I cracked myself up...and so...I stuck with it! Luckily, I didn't have any heart attacks during my workout like THOSE guys...nor did I consume any "polish sausage"! AHa! ha! ha! See, I did it again!

LOWER BODY STRENGTH DAY
-----------------------------------

DYNAMIC WARMUP CONCENTRATING ON MY LOWER BODY

THEN:
BACK SQUATS
------------------
(2 MIN REST BETWEEN SETS)
45 LBS X 15 (warmup)
65 LBS X 5
85 LBS X 5
95 LBS X 5
105 LBS X 5
115 LBS X 5
120 LBS X 5

THEN:
STEP UPS ON 18 IN BOX WITH 65 LB BARBELL ON BACK (10 EA LEG)
3 SETS

THEN:
15 RDLs (95 LBS)
3 SETS WITH 1 MIN REST BETWEEN

THEN:
ABS
-----
10 GHD SIT UPS
10 ANCHORED SIT UPS (ABMAT)
10 BALL PASS (V-UP POSITION...HANDS TO FEET...BACK AND FORTH)
10 MED BALL TWISTS (15 LN MED BALL)
4 SUPERSETS

THEN:
ROW 2,500 M FOR CARDIO

Day 429...bRoKeN...

I just had a MARATHON workout. I don't know what's going on. I'm not sure if it's guilt over eating cake and ice cream for my Mom's birthday last night...or if I got super inspired by yesterday's video...but I just went and went and went...and the weirdest part is that I don't feel very well today, so I was kinda weak the whole time. I kept wanting to stop, but I didn't. I just kept going because I knew if I stopped...I'd never start again. So after 2 HOURS of working out...NO that's not a typo...after 2 HOURS of working out, I'm tired. My back is sore. My hands are still hurting from doing 105 pullups...AND I'm now sporting a cute little blood blister on one hand. But you know what??? As broken down as I feel...I also feel accomplished. I worked really hard and when the going got tough (about 5 minutes into the first workout)...I kept going. I'm embarrassed to admit it, but I even cried for a minute at one point when my hand got pinched against the bar wrong (when I earned my little blood blister). I think the tears were more out of frustration and fatigue than they were from pain. I told myself out loud, "C'MON MC! GET IT TOGETHER! SHAKE IT OFF!"...and I did. I shook it off...dried my eyes with my sweaty towel and kept going (I still had about 30 pullups to do...OUCH!). Today was really hard...and really good.

WARMUP
-----------
2 MIN ON AIRDYNE
DYNAMIC STRETCHING

WORKOUT
--------------
50 WALL BALLS (16 LB MED BALL)
50 PULLUPS
35 WALL BALLS
35 PULLUPS
20 WALL BALLS
20 PULLUPS

THEN:
UPPER BODY STRENGTH WORK:
BENCH PRESS
45 LBS X 15 TO WARM UP
THEN...MAX REPS WITH 65 LBS-3 SETS-2 MIN REST BETWEEN EACH SET
17+16+10=43 (the last set is where I REALLY started to feel weak)

THEN:
MAX REP RING PUSHUPS WITH 2 MIN REST BETWEEN SETS
10+8=18 (sad, but I was tired and just doing the best I could)

THEN:
15 CONCENTRATION CURLS (15 LB DBs)
15 SKULL CRUSHERS (15 LB DBs)
3 SUPERSETS

CARDIO
-----------
RUN 5K

Day 428..LiMiTs...

J texted me today to tell me to check out this website: www.the100mileman.com/davidgoggins . I did and I was amazed. Then I went to Youtube and found this video that I have posted. I guess what most impresses me, is not that this man can come in first place or train the kinds of hours that he does everyday. The fact is..NOT EVERYONE can accomplish what he can. He is talented...super human some might say. What speaks to me is the fact that he is always pushing the "limits" of his body. It is never enough. He has a grueling daily regimen (see below) and for him...there is never truly a finish line.I've said before that I believe that most of our limits...are SELF-IMPOSED. I have also come to believe that many times we mistake fear for pain. When we are tired...or it becomes uncomfortable...or we feel out of breath...it scares us...and we say, "It hurts," and we stop. I am NO WHERE NEAR being a super athlete. I have my fair share of struggles in the gym and when I'm out on the road running...but a couple of years ago...when I started working with W...I learned to stop being so afraid. When he pushed me past my "limits" and I accomplished things I wasn't sure I could do, I stopped being so afraid. Sometimes when I am running down the highway...my lungs burning...or my hips hurting...I want to stop...and when I want to stop...I RUN FASTER! I really do, and 9 times out of ten...I feel better within minutes. I will never run an ultra marathon or accomplish the things that David Goggins has, but I can work everyday to find my limits and then push past them.

REST DAY

Day 427...CAUTION! bLoNdE mOmEnT aHeAd!...

I just had another BLONDE MOMENT!!! They just seem to occur so much more often than they used to...or maybe I was too young and "dumb" to notice or care...either which way I have been noticing that I'm having a plethora of "BLONDE MOMENTS" as of late (I had to use a big word so I don't seem like a TOTAL airhead)!

After a CRAZY morning full of blunders (not mine) and trying to get 2 kids going in 2 different directions, I was finally able to get out of the house to go workout. When I go up on Saturdays, no one is there...so I have to turn off the alarm when I come in and reset it when I leave. I also have to do this when I go up early to teach classes. So, the point is...I've done this...MANY times before. I had trouble setting the alarm Monday evening. It just kept beeping...and I KNEW I was putting in the same code that I have always put in...so I figured there was some issue with the alarm itself, locked up, and texted J that I wasn't able to set the alarm. Wednesday morning when I went in early, the alarm was not set...again, I thought..."Hmmmm...the alarm must STILL be on the fritz."

Today, when I went in it was set, so I went in...punched in the code...and waited for about three beeps and a green light. Instead, I got a few mean sounding beeps...no green light...and the constant tone telling me to put in the code. I tried again. I mean, maybe I just hit the wrong key...AND STILL NO GREEN LIGHT! It is at this very moment that I become aware that the alarm is about to go off...and I assume it will be LOUD. I walked out and ran to my car where I grabbed my phone to call J. Before I could punch a single number in, here came the loud siren blaring from the building. I jumped up and down by my car. "S***! S***! S***!" I called..NO ANSWER..."FIGURES! JUST MY LUCK!" I said while I was listening to a recording telling me to leave a message at the tone. I left what I'm sure sounded like the most pathetic message ever on J's phone. Then, I ran over to the pharmacy to see if I could get help.

It was SO quiet and warm in there...well except for the blaring alarm sound in the not so far distance. I didn't see any workers! Finally I saw a young boy that is sometimes stocking things in the back stock room. I sheepishly told him I set off the alarm. He smiled and said, "Oh it was you?!? I'll get somebody." The 5 minutes or so that it took for him to find the right person felt like an eternity. I felt SO DUMB...SO BLONDE!!! A really sweet man went over and turned off the alarm and apologized to ME for that happening. "Oh NO!!! I did it! You have nothing to apologize for! I should be the one apologizing to you. I've set and turned off that alarm many times. I don't know WHAT is wrong with me! I guess I'm having a blonde moment!" He smiled and his eyes seemed to say, "Yes you are, honey."A little frazzled and A LOT embarrassed I went in and opened the blinds and prepared to get started. I did a really hard workout. About 2/3 of the way through...it happened...I remembered the code. "HOLY S***!" I yelled out to no one (I was alone). I remembered the code wrong! I was typing in 1343 (not the real code just an example) and all along I should've been typing in 3143!!! Right numbers...wrong order! I shook my head..."Oh...not again." I thought. These blonde moments are just becoming all too frequent!

DYNAMIC WARMUP
----------------------

WORKOUT
---------------
20 DEADLIFTS (95 LBS)
20 BURPEES
20 D-BALL SLAMS (16 LBS)
20 KB SWINGS (35 LBS)
20 SIT UPS
20 SDHPS (65 LBS)
FARMER'S WALK ACROSS GYM AND BACK CARRYING A 40 LB DB IN EA HAND
3 ROUNDS FOR TIME (35:26)

CARDIO
-----------
30 MIN ELLIPTICAL

Day 426...uMMM...oW!...

Okay...ummmm..."OW!". I am unbelievably sore. I'm remembering the good old days when I worked out with W and literally LIVED in pain...almost everyday. That leg/ab workout I did yesterday...that was HIS workout...the only difference is that I put GHD sit ups in place of decline sit ups...and I added 25 lbs to the OH Squats and 15 lbs to the Front Squats. Now adding that much weight DOES make a big difference, but I'm MORE SORE than I can remember being in a VERY LONG TIME. I tried to workout, but getting up and down off the toilet...or going down to pick something up off the floor...or rotating my midsection...is SO painful. Sooo...I'm taking the day off...dammit!...but I won't ramble on and complain because it could always be worse...just ask the guy in this picture...I bet he took more than 1 day off!

I'll hit it hard tomorrow no matter what!

REST DAY

DAY 425...bAcK iN aCtiOn wiTh nO cOmpLaiNts...

I have not been able to workout like I wanted to all week because of this stupid jacked up heel/blister issue I had. Today, I was FINALLY able to get back in action! It was really hard and I'm ALREADY feelin it tonight...in my BACK...and butt...and legs. I'm tight and sore...but I'm happy and so glad that I was able to work hard today.

NO COMPLAINTS HERE!

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

WORKOUT
-------------
20 OVERHEAD SQUATS (55 LBS)
20 GHD SITUPS
30 FRONT SQUATS (65 LBS)
30 KTES
40 BACK SQUATS (75 LBS)
40 ANCHORED SITUPS
50 AIR SQUATS
50 FROGGIES

CARDIO
----------
4.5 MILE RUN

Day 424..." i haTe yOu...i LoVe yOu"...

Today I did 40 minutes on my elliptical in soft flip flops! I know..weird, but my heel was too tender for tennis shoes...so I...improvised. Then, I did 50 air squats and ran out of time. It wasn't enough, but I figured it was better than nothin and I was feeling pretty happy...or maybe I was just loopy because I covered J's 6 AM class which meant I got up at 4:30 AM so I could feel "awake". I was busy all day and went straight to the gym from the nail salon to get ready to train my 2 ladies at 4 PM. I had a tough workout planned...but I KNEW they could do it...and I felt like they needed a tough workout.

They were not excited about it because it included running...and NEITHER likes to run! They got started and fought through and finished strong but they were wiped out after...as it should be if you're workin hard. Lots of Crossfit workouts have names. So one said, "Does that workout have a name?". The other said "I hate burpees part 2"? (I have another one called "I hate burpees" and this workout just so happened to have burpees in it as well.) We giggled and I said something completely weird and UNfunny like "I hate burpees part deux!" Then, something a little unexpected happened. The other lady said, "Maybe it should be called 'I HATE MC'!" I laughed...we all laughed and then she said, "You KNOW I love you!...just not during workouts some days!" I said, "I understand." but I was surprised...I KNOW she doesn't hate me and I KNOW she WAS joking...I guess it was a tough joke to take..."I hate you. I love you.". I laughed and smiled...but inside...it didn't feel so funny. I'm okay though. I take it like I take a child saying something that I know they don't mean...I don't like it...but I separate the words from the person that I love.40 MIN ELLIPTICAL
50 SQUATS

Day 423...wHo kNeW?...

So, who knew one little blister could cause such a problem?!? I mean I'm pretty tough, but what a nightmare! I was so miserable last night that I couldn't just rest my heel down on my bed, so I decided to soak my feet in some Epsom salt and then put Neosporin and a bandaid on it.

At first I could barely submerge my foot in the warm water, but I eased into it and ended up soaking my feet in the candlelight while reading the latest Cosmo with a flashlight because our power was out. It looked really weird...purple-ish afterwards. This morning it's still tender but amazingly, I can walk normally and put pressure on my foot without extreme pain. So, I decided it wouldn't be the best idea to strap tennis shoes on again and workout like a madman. I just put a pair of socks on and did the elliptical. Hopefully, tomorrow I'll be back in business!

ELLIPTICAL 30 MIN

Day 422...bLiSteRs sUcK!...

As I said on Saturday...I LOVED the Mud Run. I would do it again in a heartbeat! I have a bunch of bruises by one knee from the obstacles and I got a blister on one heel from running in those boots. I thought that was pretty good...manageable. So, I wasn't a bit worried this morning when I got ready to workout. I put some gauze over the blister and taped it up. It was a little sore, but I thought it was fine. I did an upper body workout and then came home to use my elliptical. Afterwards I took a bath and got ready to go back to the gym to train my client and then cover the 5:30 pm class. I stopped for a late lunch and the minute I stepped out of the car, I realized that my heel was MUCH worse. I think the blister popped. I don't know...but every time I step down on that foot...it is so painful. Now I'm limping around. Oh geez! I hate blisters!

DYNAMIC WARMUP
------------------------

WORKOUT
-------------
BENCH PRESS
45 LBS X 15
65 LBS X 10
75 LBS X 5
85 LBS X 5-5-5-5-5

THEN:
MAX PUSHUPS ON BAR 3X
30 + 23 + 22 = 75 TOTAL

THEN:
25 DIPS ON PARALETTES
3 SETS

THEN:
15 HAMMER CURLS (15 LB DBs)
10 BARBELL BENT ROWS (85 LBS)
3 SUPERSETS

CARDIO
-----------
30 MINUTES ON ELLIPTICAL

Day 420...mUd rUn...

Today was the Mud Run and I had so much fun! We had a FABULOUS team of people that I just love from the gym and a visitor from GSX. It's so awesome to test your limits in a course like this. In fact, every time we would do an obstacle, I would think...Oh, this is where all those box jumps come in handy!...or I'm glad I have strong legs from all those squats!...or Good Thing J made me learn to climb a rope! I ended up with one blister, but it was well worth it! I was unaware of the obstacles I would face, but I was prepared! THAT is what CrossFit is about. THAT is functional fitness in it's truest form.I think the best part of today was the people that I ran with...that I encouraged and that encouraged me as well...the guys who gave me a hand (or 2) when my foot was stuck in the mud...the other woman that inspired me with her 8 DEAD HANG pull ups...the team mate that has NEVER run that far, but pushed himself and kept up...the friends that came out just to support us and to congratulate us in the end. It truly felt like family, and I am so truly grateful to know and associate with each and every one of them. THANK YOU B...R...D...K...and V for an amazing morning of "fun"! MUDRUN '08
----------------
10K (6.2 MILES) WITH 15 OBSTACLES ALONG THE WAY INCLUDING:
-A WALL CLIMB
-A TUBE CRAWL
-RUNNING THROUGH MUDDY WATER
-A MUDDY CRAWL UNDER WIRES
-RUNNING UP AND DOWN HILLS
-A CARGO NET CLIMB
-GOING UNDER AND OVER LOGS WITH WATER SHOULDER HIGH
-A DIRT HILL CLIMB WITH A MASSIVE SLIP N SLIDE HILL GOING DOWN THE OTHER SIDE INTO MUDDY WATER
-GOING OVER AND UNDER "HURDLES" THAT GOT PROGRESSIVELY HIGHERSOME OBSTACLES WERE HIT MORE THAN ONCE.

I CAN'T REMEMBER THE REST BUT THIS PRETTY WELL COVERS IT.Oh...and we got the "fun" experience of being hosed off with fire hoses! Talk about COLD!!!...and YES I prepared!...and NO I did not "point" at anyone! ;)

Day 419...rEsTiNg aNd pRePaRiNg...

Okay...I am running the Mud Run tomorrow and so I did not workout today. I am resting. In preparation over the past few days...I've tried to read everything I could about the race because after all...I AM a planner...don't like surprises...no siree, bob! I looked at the pictures from past runs and I thought this lady above had such a sweet, happy face. I also wished that when I used this pic on my blog, I could put that little black box over her eyes like they do in Glamour magazine when they show the fashion "Dos and Don'ts".

WHAT I'M ABOUT TO WRITE IS IN NO WAY MEANT TO BE MEAN SPIRITED...buuuut...when I saw this pic on the MudRun website. I knew I had to prepare for this race tomorrow. It is gonna be cold and wet and I'm not wanting to go around pointing at people if you know what I mean! I'm using some "tricks of the trade" and a good bra with padding...and hoping nothing flies out of my bra during the race. Wish me luck! ;)

REST DAY

Day 418..."dOn'T bE afRaiD tO LoAd tHe LbS oN tHe bAr"...

When I went to the CrossFit Level 1 Certification, we did the workout called "Fran". The prescribed weight for the Thrusters for women is 65 lbs. I had convinced myself that I COULD NOT do the workout with that amount of weight, so I chose to do the workout with 45 lbs instead. After the first round one of the instructors, DC, came over and told me that that weight was too light and told me to change to the higher, prescribed weight. I didn't want to, but I did...and I was able to complete the workout. It was hard...it hurt...but I was able to do it. I had thanked him afterwards for making me push past my self imposed limitations. I told him that "I am not that impressive or strong" but that I appreciated him showing me that "I COULD do MORE". The day after, DC sent me an email that said "You ARE that strong and impressive. DON'T BE AFRAID TO LOAD THE POUNDS ON THE BAR AND GO FOR IT."

I thought of his words today as I prepared to workout. I wasn't sure what to do. I look at the GSX website ever so often and I happened to do so this morning. I saw the WOD they had posted and thought...What the heck...I'll just do that today!...and I did. There was no weight listed for the Thrusters. I started to use the bar and that's when I remembered DC's advice. I grabbed 2 10 lb bumpers and added them to the 45 lb bar. I also decided that I would finish with the same weight...no matter how hard it was...or how bad it hurt...or how long it took to finish. It WAS hard...it DID hurt...and it took me LONGER to finish than I would have liked...but I did it! No one was there to see. No one would've known if I had used less weight...but I KNEW WHAT I DID. I WASN'T AFRAID OF THE WEIGHT...and I think that from now on I will have a different mindset when it comes to "loading the pounds on the bar". He'll never read this...but I'll say it anyways. "Thanks DC."

DYNAMIC WARMUP
-----------------------

WORKOUT
------------
ROW 500 M
15 THRUSTERS (65 LBS)
10 PULLUPS
4 ROUNDS FOR TIME (30:42)

CARDIO
---------
WALK/RUN 4.5 MILES

Day 417...eLeCtiOn hAnGoVeR...

I stayed up late last night watching all the election news. I wasn't happy with the outcome, but I'm not as hysterical as some people I know. I mean...what can you do? So I went to bed too late and woke up with a bit of an election hangover...tired...headache...sick stomach...and wondering what the hell happened last night. I registered 5 of us to do the MudRun this weekend. I think it will be SO much fun! Once I was done with that...I went to the gym to workout. I had a good hard workout. I felt really nauseous when I was done, which tells me that I gave it my "all". That's a good feeling.

WARMUP
------------
DYNAMIC STRETCHING

WORKOUT
--------------
20 OVERHEAD LUNGES (35 LB BAR)
20 PUSHUPS
20 SINGLE ARM BENT DB ROWS (30 LB DB)
20 STEP UPS (22 IN-20 EA LEG)
20 SITUPS
20 SDHPS (55 LBS)
RUN 400 M
3 ROUNDS FOR TIME
(33:46)

Day 416...rOcKiN tHe vOtE aNd rOcKiN mY rUn...

I wasn't feelin like voting. Maybe because I was feelin like it was a lost cause...no no negativity!...but I had my son with me and I thought he would enjoy the experience of going with me...and I wanted to set an example for my kids. Anyways...I went and did it! I rocked the vote baby! Ha!

It wasn't until this evening that I was able to workout because I spent the day with my son...he had a tooth pulled and then played hooky. We had fun, so waiting to workout was worth it. I went to run before it got too dark...and then...I rocked my run! I felt strong and fast the WHOLE time. I never wanted to stop. I never felt that miserable "hitting the wall" feeling. I just powered through. LOVE runs like that. Now I just got done doin some work on my arms and chest here at home.

It was a little strange the way things went...but I had a great day!

WORKOUT
---------------
DB BENCH PRESS (2-25LB DBs)
MAX REPS FOR 3 SETS
20 + 18 + 14 = 52

12 DB CONCENTRATION CURLS (12 LBs)
12 OH TRICEP PRESS (25 LB DB)
3 SETS

PUSHUPS WITH FEET ELEVATED (18 IN)
MAX REPS FOR 3 SETS
9 + 6 + 6 = 21

12 LATERAL/FRONT SHOULDER RAISE
12 MILITARY PRESS
3 SETS

CARDIO
----------
4.5 MILE RUN
3 SETS

Day 415...fuLL ciRcLe...

I had a few things happen at the start of my day that frustrated me...and made me wonder why I do what I do. It's hard to do something that forces people to do things they don't always want to do...or that they don't like to do...or that maybe they want to do but still struggle with. It's hard to be a control freak and come to terms with the fact that my clients success lies in their own hands at the end of the day. I can encourage and push and plan and advise and teach...but the time they spend with me is just a fraction of their day. They have to want change and they have to make it happen. Once I reminded myself of these things...my perspective fell right where it should be. In fact, I myself was not feeling very motivated. It's hard to workout everyday...to keep your body healthy. It's good I have those days because it helps me relate to the people I work with...and if there's one thing I have come to learn...it is that trainers and their clients are more alike that people may think. I came full circle I guess.

CROSSFIT WARMUP
--------------------------
10 OH SQUATS (PVC)
10 GHD SITUPS
10 GHD BACK EXTENSIONS
10 PULLUPS
10 PUSHUPS
10 RING DIPS (BAND ASSIST)
3 ROUNDS

WORKOUT
---------------
BACK SQUATS
45 LBS X 15
65 LBS X 10
95 LBS X 5
105 LBS X 3
115 LBS X 3
125 LBS X 1 (3X, LAST 2 ATTEMPTS FAILED)

THEN:
10 RDL WITH 95LBS
3 SETS

THEN:
25 DONKEY KICKS (EA LEG)
25 WEIGHTED SITUPS UNANCHORED
3 SUPERSETS

CARDIO
-----------
ELLIPTICAL-30 MIN-HILLS

Day 414...cHoiCeS...chOiCes...

I started the week determined not to be down on myself...with a lil nudge from K...and what occurred was interesting. EVERYDAY was NOT perfect...or fulfiling...or without struggle or some sort of "failure"...BUT...EVERYDAY...I made a choice...a choice to find the good. Somedays it's easy. I'm fast or I'm strong or I'm working out with a friend. Others are not so. Knowing I couldn't write anything negative, forced me to look for anything positive. It came at a good time, because I miss my friend, A...I want to give into my feelings and be sad...but I'm choosing to be happy...even if it IS hard.

SUNDAY=REST DAY

Day 413...sTiLL...sOmEbODy STOP mE!...

OMG! I just finished working out...AGAIN. My husband wanted to workout and so I said I would go with him and just work with him up at the gym on some stuff. Then we got there and I couldn't resist. I wanted him to be able to do stuff he never gets to do, so after a thorough warmup...we rolled out the tires...drug the sledgehammer and rowing machines outside...and gathered up some D-balls to slam. I went through the movements with him and I started the stopwatch.

P: "A STOPWATCH?!? Is this for TIME?"

ME: "OF COURSE! EVERYTHING is for time with me!"

P: "This'll take me an hour to finish!"

ME: "Well then...you had better get started flipping that tire!"

I did a tire drag/pull, while he flipped the big tire. It was hot and hard, but it was really fun. Well, I should say fun in MY way. I tend to find things fun, that others find to be miserable...painful...horrible. As my workout hero Mark Twight says, "IT DOESN'T HAVE TO BE FUN TO BE FUN." Gosh, I love that man! Today has been great, but now I need to drag my "a" into the shower so I can go eat dinner with my sis, S and go see the chick flick "Nights in Rodanthe". It doesn't get much better than this!

WORKOUT
-------------
100 LB TIRE DRAG/PULL-across pkg lot and back (P DID 185 LB TIRE FLIP DOWN & BACK)
20 SLEDGEHAMMER SWINGS (10 EA ARM)
20 "BOX JUMPS" (ON TIRE)
20 D-BALL SLAMS (16 LBS)
500 M ROW
3 ROUNDS FOR TIME (ME=32: 12 / P=34:26)

Day 413...jUsT rUn giRL!...

I went to a going away party for A, so I got in late last night. I woke up feeling tired and sore in my shoulders and triceps from my past couple of workouts. Anyways...I opted to JUST take a nice long run today. Long runs for some people are 10...15 mile runs. Anything over 5 is long to me. I wasn't fast...that was not my intention...I JUST ran...and I enjoyed it.

RUN
5.29 MILES
CALORIES BURNED=517
(all according to my Nike+ipod device)