Tuesday, March 31, 2009

Day 557...sO siCk...

I am miserable.  My nose is running...my head hurts...and I'm coughing like crazy!  I keep going...even when I'm sick...but today...I just can't.  I have decided to skip working out (a painful decision).  P let me sleep in.  He took care of the kids and got them off to school.  I would stay in bed all day, but I have a hair appointment.  I am in desperate need of a highlight and I don't want to wait weeks for the next opening...so I'm goin...and then I'll grab lunch and head straight back home to bed.




REST/SICK DAY

Monday, March 30, 2009

Day 556...nOt tHe bEsT cHoiCe...

I've been sick since Saturday.  I knew I should rest my body...but being the ever stubborn person that I am...I went to the gym anyway.  The workout was 10 Pullups and 10 Ring Dips for 10 rounds.  I'm not as strong as the guys in the gym when it comes to Pullups, but I decided to go ahead and give it my best shot...sick or not.

I have to do "kipping pullups" because I can't do 100 "dead hang" pullups.  The problem is that when you hang and swing on that bar over and over and over again...it is hard on even the toughest hands.  It's pretty much a guarantee that if I do upwards of 50 pullups...I'll have either painful raised calluses (if I'm lucky) or blisters or tears of some sort.  Today was no exception.  On round 7, my hands were really hurting.  At the end of round 9, I knew something bad was about to happen.  My hands were looking really bad.  I thought about stopping, but I didn't want to quit with only 10 left.  I mean I figured, "What's 10 more when you've already done 90?"  

I'll tell you "what it is"...It's 2 BIG, PAINFUL blood blisters...one on each hand.  I was probably 2 pullups away from tearing them completely open.  There was so much pressure that everytime I would close my hands, the blisters would throb.  In addition to the pain in my hands...the strain of working that hard did not do my cold any good.  I was wiped out.  It probably was not the best choice to do what I did today, but I proved to myself...once again...that I can keep going when it hurts.  Anyone who knows the "old me"...from 5+ years ago...knows that THAT is big.

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

PRACTICE CLEANS (85 LBS-3 REPS X 5)

WORKOUT
--------------
10 PULL UPS
10 RING DIPS (band assisted w/ little purple band)
10 ROUNDS FOR TIME (20:17)


Sunday, March 29, 2009

Day 555...i gEt bY wiTh a LiL hELp fRoM mY fRieNdS...

Yesterday, I talked about doing a team workout up at the gym.  I also mentioned that the 2 teams had very different strategies.  The team that won, Team 2 had a very straightforward approach.  They split the reps up equally amongst themselves.  There's not a thing wrong with that at all.  My team, Team 1, did things a little differently.

My team consisted of me, Big E, and 2 new girls.  We split it up, but rather than stopping after a certain number of reps..E and I (knowing we were the strongest on the team) did extra wherever we could.  The funny part is that we didn't discuss it...the two of us just did it.  We didn't do it to gain an advantage.  My reasoning was very different.  I was thinking about helping my "weaker" teammates...about true teamwork...not thinking about myself or how bad it hurt...but about helping someone else succeed.  

My team finished about a minute after the other team, but I'm proud of what we did anyway.  I think that if more people were willing to "take one for the team"...the world would be a better place.

REST DAY

*I have to clarify that when I say "weaker teammates", I don't mean to imply that these 2 people are weak.  I mean they are brand new and haven't been doing this as long as E and I have.  There's NOTHING weak about either of those ladies!!!

Saturday, March 28, 2009

Day 554...tEaMwOrK...

I woke up this morning with not much of a voice and a sore throat...luckily I didn't "feel bad"...so I took a shower and got ready to head up to the gym to workout.  At least twice a month, we have "free Saturday workouts" at the gym.  Usually there are more people than at "regular" classes so most of the time...we do "team" workouts...today was no exception.  J had me take everyone through the "Burgener Warm Up" that we learned at the Olympic Lifting certification then we split up into 2 groups and got started.

We had a certain distance that our team had to go on the Rower and 200 reps of 3 other exercises to complete.  It didn't matter how we completed it or split it up, but we all had to be doing a different exercise and then rotate.  We had very different "strategies" and in the end...J's team beat my team by about a minute.  It was not an extremely high number of reps, but it was intense because there was no rest.  We just kept moving from one thing to the next to the next...racing...working towards finishing.  

It was a perfect example of "intensity".  Even though we split up the load...it was very taxing because of the constant pace we kept without rest.  None of us wanted to let our team down so we all pushed as hard as we could.  Today was really fun.  

I love teamwork!

TEAM WORKOUT
-------------------------
COMPLETE ALL OF THE FOLLOWING AS A TEAM...ALL TEAM MEMBERS ARE WORKING AT THE SAME TIME, BUT CANNOT DO THE SAME EXERCISES AT THE SAME TIME...EACH HAS TO BE AT A DIFFERENT "STATION".  THE WORK CAN BE DIVIDED ANY WAY THE TEAM WISHES.

ROW 5000M
200 RING PUSHUPS
200 D-BALL SLAMS
200 BOX JUMPS (20 IN)

Friday, March 27, 2009

Day 553...i jUsT kEEp tRyiN tO wiN...

I woke up at the ungodly hour of 4:30AM with a sore throat...got ready...and covered the 6AM group at the gym.  Then I went home to shuttle kids to school.  Afterwards, it was back up to the gym to workout myself.  My husband joined me and we did the same workout as the class.  It was deadlifts and running...2 of my favorite things!

It was a tough workout, but not anywhere near the hardest I've done.  When I was done..I was shocked to see that I had beaten the fastest time (BB) by almost a minute!  What?!?  He's "Billy Bad A**"!!!  I was so excited to think that I may just be #1 today!  ...and I was until the PM class came in and a guy CB beat me by a minute!  Ahhhh!  That's okay...really I don't HAVE to be the "winner"...the great part is that trying to "win" pushes me further and THAT is a good thing!

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

WORKOUT
--------------
21 DEAD LIFTS (155 LBS)
RUN 800 M
15 DEAD LIFTS (155 LBS)
RUN 800 M
9 DEAD LIFTS (155 LBS)
RUN 800 M
(17:37)

THEN: 
PRACTICED HANDSTAND PUSHUPS BOTH AGAINST THE WALL AND WITH BANDS...EVEN LEARNED HOW TO GET IN A HANDSTAND WITH THE BANDS BY MYSELF! I'M GONNA GET THOSE DANG HS PUSHUPS IF IT KILLS ME!!!

Thursday, March 26, 2009

DAY 552...sOmEtiMeS iT hUrTs...

Working out hard hurts. No one likes to hurt, but some people are willing to withstand some pain or discomfort to push themselves to excel.

I was covering the 8:30 AM class. J did not specify what he wanted them to do, so I decided to use a workout that I programmed about a month ago. It was a cold rainy day back then and NO ONE ever came in to the classes that day so no one got a chance to experience it but me and it was tough. I just remember being so incredibly out of breath. Only a couple of people came...then my husband showed up, and I decided to workout with them as well. I felt good...strong. I beat my previous time by two minutes and I beat everyone there by several minutes as well.

My husband later told me that it seemed "easy" for me. I said, "Are you kidding me?!?" I was miserable...in real pain...out of breath...wanting to stop. He said, "Well you sure make it look easy." I guess I am just willing to take a little "hurt" to make myself better...stronger.

WORKOUT
--------------
15 BALL TOSS (16 LBS-THROW MED BALL IN AIR...CATCH IT AND GO DOWN INTO A SQUAT...STAND AND REPEAT
15 "8 COUNT BODYBUILDERS"
15 KB SWINGS (35 LBS)
15 PULLUPS
5 ROUNDS (26:59)

Wednesday, March 25, 2009

Day 551...a sEcReT wOrLd...

A few weeks ago a woman came in to the gym to work with J.  Apparently at some point, he started telling her about me.  She proceeded to say that she knows all the fit Moms in our town and that she's never heard of me.  Ummmm...what?!?!  J told me about it and was a little confused.  He jokingly said, "I don't know if there's some secret underground world of fit Moms around here or what!"  I proceeded to tell him that there is not an "underground club" and that she was just being a "hater".

Yesterday, he says..."K is comin in tomorrow at 10 to finish her classes."  I said, "Who's K?"  Turns out it was this lady that supposedly knows every fit Mom.  I said, "Okay, well I won't come up because I don't wanna be in y'all's way.".  He said, "No...it's okay.  You can workout if you want...You can come up and show off!"  I said, "Ok."

I went up and J introduced us.  She was a bit cool, but polite.  I wasn't sure what workout to do.  I didn't want to do what the classes were doing because I did not want to do Thrusters...I decided to do the workout that he had done the day before.  It was Squat Cleans and Rowing...not my favorite things but you can't only do what you like...so I set up the bar and got started.

Now I'm gonna sound like a real jerk here, but I can't tell you how bad I wanted to workout alongside the "Queen of Fit Moms".  I wanted to "school" her in what it really means to be a "Fit Mom".  I don't wanna hurt anybody, but seriously where does she get off thinking that because SHE doesn't know me...I must NOT be fit???  That's Grade A B***S***!

She ended up doing very little working out (at a snail's pace I might add) and a whole lot of whining.  I ended up doing a lot of work in a short period of time and a whole lot of grunting and groaning.  I don't have any anger towards this lady.  I recognize that she is not really mean...she's just doesn't understand...lots of people don't.  I'm just glad that I do.

WORKOUT
--------------
5  SQUAT CLEANS (95 LBS)
250 M ROW
5 ROUNDS

Tuesday, March 24, 2009

Day 550...mOrE...

As I said, I was determined to do more today than I have done over the past few days.  I sat down at my computer to check out the Navy SEALS site, and noticed I had a message on Facebook.  I had intended to get to the gym early, but 2 hours later and many Facebook conversations later...I realized that once again, I had been sucked in to what I affectionately call "The Blackhole of Facebook".  I finally left to tan and workout.  I tanned and then my Mom called to invite me to lunch.  I got ready and decided to put working out off for a few hours.

After lunch, I changed and went up to the gym.  I haven't seen J in several days, so we chatted for about an hour before I got started with my workout.  I was doing the Navy SEALS version of a CrossFit workout called "Fight Gone Bad".  It was the same exercises, but in a different way..and it was really tough.  I felt nauseous...really nauseous...close to throwing up almost the whole time!  It was hard, but in the end, I felt good that I was able to push it hard today and do more than I have been able to do over the weekend.

RUN 1 MILE
then:

20 WALL BALLS (16 LB DYNAMAX MED BALL)
20 SDHPs (55 LBs)
20 BOX JUMPs (24 IN)
20 PUSH PRESS (55 LBs)
ROW FOR 20 CALORIES
4 ROUNDS (1 MIN REST BETWEEN RDS)

then:
200 SITUPS (100 ON GHD, 100 REGULAR)

THEN:
RUN 1 MILE

Monday, March 23, 2009

Day 549...wOrN oUT...

I got home late Sunday from my "Sister's Roadtrip".  There was terrible traffic and construction so a 4 and a half hour drive ended up taking 7 hours!  We were up late all weekend and laughed practically continuously.  I felt like I had been run over by a truck when I got up.  It didn't help that I had to work at 6AM.  I covered the 6AM and 8:30 AM classes and then headed home feelin exhausted.  I wanted to workout, but I had no energy...at all.

I took a nap and met my sis for lunch before heading back to the gym to cover classes at 4:30 and 5:30.  Once I got home, I was feeling frustrated that I had never been able to do any sort of workout.  I had eaten late so I decided to go for a quick run while my family ate dinner.  It wasn't really "enough" but I was glad that I at least did something!  Are you noticing a "pattern" here?  Tomorrow, I better do more!!!

3.5 MILE RUN

Sunday, March 22, 2009

Days 546..547...548..."rOaDtRiP bAbY!"...

Ahhhhh!  I just can't seem to stay caught up!  So...this past weekend...I took a little roadtrip with my two younger sisters.  When I got my new car...actually truck...but it's so weird to me to call it a truck..eventhough "technically" that's what it is...sorry to get off subject...when I got my new VEHICLE, my sister said, "Now we have to take it out on a roadtrip!".

We (my sisters and I) have recently reunited with one of our cousins on Facebook.  We haven't seem her for I don't know...at least 20 years...so we all (us and her) were so excited.  We were also excited to see our Aunt as well. 

Day 546 (Friday)...
"I am OUTTA here!"  I taught 2 classes and then me and the family met up at IHOP for brunch.  Afterwards, I had just enough time to shower and pack before my sisters were meetin at my house to head out.  I was a bit frustrated that I just did not have time to workout, but totally excited to spend an entire weekend with my sissies!  We had sooo much fun!  I may not have done any situps, but my abs got the workout of a lifetime with all the laughing that I did.  My freakin sisters are SO funny...and get a few drinks in them and heaven help me!  I was cackling ALL night long!

REST DAY

Day 547 (Saturday)...
Well, there was a little snafu at our hotel.  We arrived late Friday to the news that we had no room.  I nicely and calmly explained that home was 4 and a half hours away, so going home was not an option and told the girl to "figure something out".  Suddenly she came up with a room (after bursting into tears...are you freakin kidding me?!?!).  There was one little problem...we were supposed to have a room with a King size bed and a sofa sleeper...instead we got a room with no sofa..just ONE King size bed.  We were desperate, accepted, and all 3 got cozy when it was time for bed.  I woke up to my sister S giggling.  She told me that our little sis, K had just grabbed her and started snuggling and we both started laughing.  K....still asleep...said, "SHHHH!".  This made us laugh harder...which caused another sleeping "SHHH!"...louder laughter...and then K woke up.

We all went down to get breakfast and then I hit the workout room.  It was pretty pitiful.  I did a lot of cardio and a few weight exercises on the machine they had there and then headed back to hurry and shower so we could meet our aunt and cousins for an early lunch.  Again, we had a LONG, full day and night that we spent laughing almost continually once again.  It was so great to reunite with our family, and it was different than normal, but I was glad that I did do something for a workout.

30 MIN ELLIPTICAL INTERVALS
30 MIN RUNNING ON TREADMILL

CABLE CURLS, LEG PRESSES, AND LAT PULL DOWNS

DAY 548 (Sunday)...
Whoa!  We were out late Saturday night!  It was about 3:30 when I went to sleep, so 8 AM came really early. Me and K went down to grab some breakfast and then I stopped by the exercise room.  We were short on time so I promised my sisters that I would be back in 30 minutes.  I wanted to workout longer but I kept my word and ran on the treadmill and then headed back to the room.  What a great weekend!  I'm so lucky that my sisters are my very best friends!

30 MIN TREADMILL RUN

Friday, March 20, 2009

Day 545..."fAiL!"...

I love the guys up at the gym.  They keep me laughing pretty much everyday.  When you have a group of people that are around each other all the time...there are always funny moments that result in ongoing jokes.  Two of the guys that come to the gym...BB & R...started a joke that anytime someone does something wrong...they yell "FAIL!".  It is not mean...it's hilarious!

Today...I had a major "FAIL!" moment!  I was up late last night...knowing I had to work at 6AM...knowing I should be asleep...still it was after 1AM when I finally closed my eyes.  The alarm went off and I snoozed it...again...and again...and again.  The next thing I know I am waking up to my cell phone ringing and my husband yells, "It's 6 o'clock!"  It was R calling asking where I was!!!!   I told him I overslept and was on my way.  He said one word..."FAIL!".   "AHHHHH!!!!! ****!!!!!  ****!!!!!  ****!!!!!", I yelled (nevermind that I had 3 sleeping kids upstairs).  I was unaware that anyone else existed in the universe other than myself and the 4 guys standing outside a dark building at that moment!

I got there after throwing clothes on and brushing my teeth.  I was lookin all kinds of crazy I'm sure!  The first word I heard was "FAIL!"  ha ha!  They teased me and told me that I had a "50 burpee penalty".  We warmed up and got started...them with their workout...me with my 50 burpees.  

Now I'm getting ready to pack to go out of town on an all girls weekend with my sisters to visit my cousins.  I think I'm just gonna do some cardio...if I have time...if not, I'll call it a "FAIL!" and move on!  Nothin's gonna get me down today!  I'm headin out with my girls and we are gonna have a blast!

Thursday, March 19, 2009

DAY 544...bReAkiNg dOwN...

I was set on doing a long, hard workout today.  My husband has taken a few days off, so I invited him to come to the gym with me.  I had chosen a workout off the Navy SEALS site.  It was called "100 x 6 = pain"...this should've been a warning to me.

It was 100 reps of 6 exercises.  I scaled it to 50 reps for my husband since he does not do this kind of workout on a regular basis.  We got started and by the 2nd exercise...I knew I was in trouble.  See...here's the thing...I don't "quit" workouts.  The mental repercussions are not worth it.  Today was no different.  I refused to quit.  Near the end, I realized that the timer I had set was not working.  That was the beginning of a downward spiral.  I was so pissed.  Here I am...struggling...going as fast as I can....and now I don't even know how much time it will take me.  I threw a bit of a fit...threw the stopwatch and broke it...and then went back to working out.  

I was exhausted in the truest sense of the word.  I was beginning to internally question my ability to finish.  I was so broken down that I burst into tears.  I let myself fall apart for a couple of minutes and then picked the bar back up and began doing Thrusters with tears running down my cheeks.   I know...sounds psycho.  Within a couple of minutes, I sucked it up and stopped crying.  I did eventually finish, but it was hard and it hurt.  When I completed my last rep, I fell to the floor and writhed in pain for a few minutes.  It was not fun today, but I reminded myself that even when it seems hopeless...impossible...that I CAN finish.

WARMUP
-------------
DYNAMIC STRETCHES AND DRILLS IN PKG LOT
"BURGENER WARMUP"

WORKOUT
-------------
100 WALL BALL (16 LB DYNAMAX)
100 PUSHUPS
100 BOX JUMPS (20 IN)
100 THRUSTERS (45 LBS)
100 SITUPS
100 KB SWINGS (35 LBS)
TIME= APPROX 51 MIN

Wednesday, March 18, 2009

Day 543..."hiTTiNg tHe waLL" aGaiN aNd aGaiN...

I covered the 6AM class.  Once again...only one person came.  After I was done working, I was feeling tired and unmotivated.  I decided to do some Back Squats and then go run.

From the moment I took off on the trail...I felt like I was "hitting a wall"...and I never seemed to get past it.  I hit it...over and over and over again.  It was NOT a fun run, but in the end...I was just glad that I completed my workout and kept going eventhough it was a miserable run.

WARMUP
-------------
"BURGENER WARMUP"
PRACTICE SNATCHES & SPLIT JERKS

BACK SQUAT
----------------
45 LBS X  5 (WARMUP)
65 LBS X 5
95 LBS X 5
115 LBS X 5
125 LBS X 5
130 LBS X 5 X 3

4.5 MILE RUN

Tuesday, March 17, 2009

Day 542..."jUmP aNd LaNd!"...

I hate teaching the Push Jerk...I always have.  Let me be perfectly clear.  This hatred has nothing to do with the movement itself or the people I teach it to.  It also has nothing to do with how well the people I teach are able to do it.  It has to do with the fact that I never feel like I can teach this movement in a way that is not confusing.  I watch people freeze up as they over think the movement.  Some people walk away after a frustrating session with J or me and STILL don't know how to do a Push Jerk "properly".  So you can only imagine how stressed I was over teaching this movement to a new couple at the gym.  J has been working with them and asked me to cover their last "foundations" class.  

I decided to try something different.  I decided that I would teach them the way we were taught this weekend at the Olympic Lifting certification.  Coach B talked about the importance of keeping teaching understandable and simple.  The lightbulb came on for me.  Instead of teaching these people the way I was taught and the way I have been taught to teach...instead of using terms like "dip and drive"...that I would use the words I heard over and over and over again this past weekend..."jump and land".  Within 10 minutes, these two people were doing Push Jerks!  I was so happy.  It is amazing how we can take seemingly complicated movements and simplify them just by using words that are understandable.  I think this was a real turning point for me as a trainer.

As for my own workout today...I did the same workout that everyone at the gym did last night.  It was beautiful and sunny, so it was a perfect day for an outdoor workout.  I was alone, but I still set a timer and tried to go as fast and hard as possible.  It was funny because halfway through the workout, the FedEx guy that makes regular deliveries to the backroom behind us pulled in.  He made his delivery back there and then did what he always does...backed out slowly as he smiles and stares...only today there was a little more.  He parked his truck and walked to the opening on the passenger side..the one closest to me...and stood in the opening with his hands on either side...smiling...really big.  "Hey!  Can I workout with you some time?!?!" he yelled.  I was sweating...tired...and in the middle of 50 Push Presses.  I turned...faked a smile...and said, "Sure."...and went right back to pressing the bar.  It was interesting to say the least, but humorous too.

In the end, my time was faster than anyone else.  I was half dead...lying on the floor in a pool of my own sweat...but I was happy.

WORKOUT
--------------
Row 500 M

Tire flip down parking lot then farmer walk back holding 2- 35lb plates.

50 Push Press 45lb barbell

50 Ball Slams (16 lb D-ball)

50 Broad Jumps

50 Push Ups

Repeat with same Row, Tire Flips, Farmer's walk, and 25 reps for second round.

FOR TIME (28:25)

Monday, March 16, 2009

Day 541...rELuCtAnT rEsT dAy...

I am really sore after this weekend's Olympic Lifting certification with Coach Burgener. We spent two long days doing what Coach Burgener calls "Drilling and Skilling" and also practicing Olympic Lifts..over and over and over again. My knees...back...and shoulders are all feelin it today.

I knew that I wouldn't be lifting today. My body needs a rest...but I did plan on doing cardio. Three different times, I tried to run and three different times I was interrupted. In the end, I did not do anything. Today ended up being a rest day. I guess I could be bummed, but the fact is...I probably needed it anyway, so I think everything turned out the way it should've.

REST DAY

Sunday, March 15, 2009

Days 539 and 540...oLyMpiC LiFtiNg cErTifiCaTioN...

Well, I attended the Crossfit Olympic Lifting Certification the past two days. I have attended other certifications...and I'm always nervous...but this was by the most nerve wracking of them all. The thing is...I have always felt fairly proficient in the movements that I was going to "learn" at the other 2 certifications. That was not the case this time. I had NEVER really done a Snatch with a barbell...my Cleans needed A LOT of help...and while I know how to do a Push Jerk, I had NEVER done a Split Jerk. The other part of this is that I was scared to death of Coach Burgener. I know that he is a great coach, but I was terrified that I would screw up and he would yell at me.The first day (Saturday) we spent the entire day working on the Snatch. It was very humbling. It is so interesting how you can feel so strong in one thing at the gym and find that you are so weak in another. Give me a barbell to bench press or deadlift any day...load it up with weight...and I can do well...but hand me a bar and tell me to snatch it (jump, land, and end holding the weight over my head down in a full squat) and I can scarcely handle a bar without any extra weight on it. This was way out of my comfort zone, but I did practice and learn enough to feel like I can improve greatly with some practice in the gym.

The next day (Sunday) was all about the Clean and the Split Jerk. I recognize my weaknesses in the Clean, but I definitely felt more confident than I did about the Snatch. At the same time, I feel like I did improve. I was shocked at how easy it was to learn to do the Split Jerk...but I think the MOST shocking part of the certification was how my opinion of Coach Mike Burgener changed over the past two days.

Coach Burgener has many years of experience. I would definitely consider him an expert in his field, and he has a talent for teaching. Was he as tough as I envisioned? YES! When he asked a question, the entire class had to YELL "YES COACH!!!".  When he said the word "burpee" in a sentence, we had to YELL "YAY BURPEES!!!". If we did not do these things, we had to suffer what he calls "motivational consequences". In other words...we had to do burpees if even ONE of us did not comply. I went in thinking, "Why should I have to yell like I'm in the military? I'm paying 600$ to attend this certification! I should be treated with respect!". I soon realized that he was not being "disrespectful" at all. I found myself yelling without ant any reservation or embarrassment at all.

I think one of the most impressive things to me was how he was able to teach us using the simplest of terms. He made complicated movements easy to learn. I was also impressed with his passion and the joy that it brings him when his "students" do well. This man was truly blessed with a talent and he has worked hard to use it for the betterment of others. I enjoyed myself and learned more at this certification than I have at any of the other certifications or classes that I have attended. I feel really lucky to have learned from such a great coach. I know without a doubt that I am a better trainer than I was before I attended this certification. Coach Burgener changed me and I am so glad that I went. "YAY BURPEES!"

Friday, March 13, 2009

Day 538...rECoVeRiNg fRoM rOpE bUrNs...

I have the Crossfit Olympic Lifting Certification tomorrow and Sunday. I am very nervous. I also have a couple of blisters on my fingers...a bruise on one side of my shin, and a nasty rope burn on the other side. I have decided to spend this cold rainy day doing...NOTHING. I am going to "rest" in the truest sense of the word. I am laying around and trying to clear my head and let my body recuperate.

REST DAY

Thursday, March 12, 2009

Day 537..."TOMMY V" wAs pRoBaBLy NOT tHe beSt cHoiCe...

That...is a bruise on my shin. It is hard to see in the picture, but pretty obvious in person. It didn't happen in one single blow. It is the result of something I did...over and over and over again. I'll tell you how it happened.I had all sorts of stuff goin on this morning. I took my daughter to breakfast and an orthodontist appointment, and then I jumped on my elliptical for 40 minutes before taking my Mom to lunch. After lunch, I drove to the gym . I was not sure what to do. I have felt a little "blah" this week, so I pulled out my "Hopper Deck". It's a deck of cards that has a different workout on each one. I started going through them...waiting for something to "jump out at me"...one did.

It was one of CrossFit's "hero workouts". They are workouts dedicated to different soldiers that have died in combat or in accidents. This one was called "Tommy V". It is in honor of a man named Thomas Valentine. He was 37 and he died in an training accident in Arizona, on Feb. 13 2008. The workout only includes 2 exercises...Thrusters (squat to press) and Rope Ascents (climbs). I knew I could do the Thrusters, but climbing the rope...I knew that would be difficult to do THAT many times.

I always say that if you don't wanna do something, it probably means that you NEED to do it. I felt better doing the Thrusters than I expected. I climbed the rope 1 time..2 times...3 times...and on. I got to 6 and it hit me just how bad this was gonna be. I can get up the rope now, but it took me a long time practicing before I could. I have a very specific way I get to the top. I wrap the rope around my right leg, jump up, grab the rope, and step on the top of the rope that is across my right foot with my left foot. Then, I bring my knees up and repeat. I tried to do this with my left leg to give the right side a break, but try as I might...I could not do it. I realized that I was going to have to use my right leg for ALL 27 ascents.

It was so hard...exhausting...and my leg was getting sore. On the very last one, I felt something stinging on my right shin. I lifted my pants and saw a circle of skin that had peeled of from the friction...and it hurt. I turned my leg to look at the sore spot on the inside and noticed the beginnings of a bruise. There were also 3 or 4 blisters on random fingers. Now, I live with aches and pains and blisters and bruises all the time, but now is not the best time for that.

J and I are going to a Crossfit Olympic lifting certification on Saturday and Sunday. I was already nervous, but now that I have these issues...I'm really stressed about it. I immediately realized how important my decision making was today...information that would've been nice to have BEFORE I made my choice. I'm mad at myself for not thinking ahead, but I still can't believe that I did it. 27 rope climbs! Wow...I did it!

CARDIO (IN AM)
--------------------
40 MIN ELLIPTICAL


WORKOUT (IN PM)
------------------------
"TOMMY V"
21 THRUSTERS (65 LBS)
15 ROPE ASCENTS
15 THRUSTERS (65 LBS)
9 ROPE ASCENTS
9 THRUSTERS (65 LBS)
6 ROPE ASCENTS

Wednesday, March 11, 2009

Day 536...wOrKiN oN mY 'tHuNdEr tHiGhS'...

Are "thunder thighs" always bad? In my opinion...they are NOT if they are made of muscle...if they are STRONG and POWERFUL...so I work on my legs. So what if I can't wear jeans without "stretch"?!? So what if all my jeans are big in the waist to accommodate the "big butt" and the "thunder thighs" that I build everyday?!? My legs are strong and that makes me happy!

"LEGS"
1 RM BACK SQUAT
45 LBS X 10 (WARMUP)
95 LBS X 1
125 LBS X 1
150 LBS X 1
170 LBS X 1 (FAIL!)
165 lbs x 1 (FAIL!)

I am SOOOO incredibly disappointed!  The last 1RM Back Squat that I did a few weeks ago was 175 lbs!  Today just wasn't my day.  I realized after my 2nd "failure" that today was just NOT the day to do this, so I pulled the plug rather than keep frustrating myself.  I'm done for today.  :(

CARDIO
-----------
30 MIN RECUMBENT BIKE

*earlier this morning I did 100 situps and 100 "air" squats with a guy here in the gym...

Tuesday, March 10, 2009

Day 535...wHat aM i LiKe 80 oR sOmEtHinG?...


Some days I feel like I'm 80 yrs old!  All the aches and pains from the torture I put my body through can start to really get annoying.  I've been running more with all this nice weather we've had and it's taking a toll on my hips...like it always does.

I knew that I should lay off of anything that would incorporate my hips a lot so I just opted for an "upper body" day and nixed my plans for cardio.  It wasn't very fun, but I still worked pretty hard.


"UPPER BODY STRENGTH"

BENCH PRESS
45 LBS X 10 (WARMUP)
65 LBS X 5
85 LBS X 5
90 LBS X 5
92.2 LBS X 5 X 3
DROP SET (85 LBS X 5 X 2)

MAX RING PUSHUPS (3X)
10+11+9=30 TOTAL

10 SHOULDER PRESS (55 LBS)
10 FRONT/LATERAL DB RAISE (8 LB DBs)
3 SUPERSETS

10 HAMMER CURLS (2-20 LB DBs)
10 DIPS ON PARALLETTES
5 SUPERSETS

Monday, March 9, 2009

Day 534...tRyiNg nOt tO gEt sWaLLoWeD...

Sometimes...it's hard for me to not to feel like I'm getting eaten alive by my workout.  Other times...I feel in control...and still other times I have to fight to not get swallowed up in the pain or the exhaustion of it.  Today was a fight for sure.

J asked me to program the workout for today last night.  It was fairly late and I wanted to get to bed, so I hurried and put on together and then ran my idea past my husband.  He said, "That sounds awful."  I was thinking..."Oh it shouldn't be too bad."

I got to work and only one person from the 6AM crew showed up...M.  M NEVER misses.  M has a broken arm...one that he broke when he misses a lift at the gym and wasn't able to "dump the weight" properly...still, he has never missed a day.  I made the comment to him, "Well looks like you're it!  Too bad I don't have on tennis shoes...I'd do it with you!"  He quickly said, "Do it barefoot."  Well that took THAT excuse away...so I quickly warmed up and we started the stopwatch.

Early on...I felt like I was struggling to keep control.  I was SO out of breath...more than usual.  Doing KB swings and then Pullups after was horrible.  I literally could NOT speak in between.  It took everything in me to be able to catch my breath enough to jump up and grab the bar.  I don't know that I always felt in control.  I was SURE that I would throw up at one point...but I kept going.  I figured if I could just stay ONE STEP ahead...I would be okay...and I was.  

When we were done...I was shaky...my head was splitting...and my stomach was really sick.  It was a tough one.  In fact I came home..took 2 kids to school and took a 30 minute nap before taking my daughter to middle school.  I was totally worn out.  It was tough not to let that workout get the best of me, but I fought...and in the end, I feel like I conquered.  Now..I'm off to run!

WARMUP
------------
500 M ROW
25 MOUNTAIN CLIMBERS
10 PASSOVERS W PVC
15 OH SQUATS W PVC

WORKOUT
-------------
15 WALL BALLS (16 LB DYNAMAX)
15 "8 COUNT BODYBUILDERS"
15 KB SWINGS (35 LBS)
15 PULL UPS 
5 ROUNDS FOR TIME (28:39)

CARDIO
-----------
3 MILE "BRITTON RUN"

*If you're wondering what a "8 count bodybuilder" is...here's a demo...you can skip the "TA DA!" move at the end. :D

Sunday, March 8, 2009

Day 533.."i dOn'T wAnnA dO iT aLone"...bUt i wiLL...

One of the things that draws people to Crossfit..and keeps them there is the sense of community...or in our circumstance it's almost more like family because we are such a small group. As I have mentioned before, we all go a little faster...a little longer...and a little harder when we are working out together. There's something about "suffering" as a group that makes it so.

Lately, I have felt really alone. I don't workout with J anymore. Unless I crash a class, I'm on my own...and that can be really hard. It makes me a little sad sometimes. Many times I just don't wanna do it alone...but I have decided that I have to. I need to just keep plugging away at each workout and do the best I can. I don't wanna do it alone, but I will.

SUNDAY=REST DAY

Saturday, March 7, 2009

Day 532...'pLaYtiMe" aT tHe pArK...

Today was a lot of fun.  Me, J, and several other people from our gym took advantage of the nice weather and went to the park to workout.  We took 500 lbs of Kettle Bells and a couple of Dynamax Medicine balls with us. Me and J were a team (we usually always are).  I like that because I KNOW what he's gonna do and the same goes for me with him.  I took everyone on a run (probably 400 M) as a warmup while J stayed with all the "equipment".  We all broke up and did different stations at the same time.  In the end it took us about 40 minutes to complete.  We were all sandy and sweaty when we were done, but we had a great time today!

WARMUP
-------------
400 M RUN

WORKOUT
--------------
COMPLETE ALL 4 "STATIONS" AS A TEAM

1.  MEDICINE BALL SITUPS (50 per team member)
One partner lays down on the ground with the Med ball in their hands stretched up above their head, does a situp holding it, throws it to their partner standing in front of them, the partner throws it back, they catch it and lay back down to repeat.  25-25-25-25 until each team member has completed 2 sets of 25 to make 50 total each

2. MOVE 2,000 LBS ACROSS SANDY VOLLEYBALL COURT
We had 500 lbs of Kettle bells.  The two team members had to carry all the KBs across the volley ball court 4 times at the same time (back and forth twice).  When that was completed, the team would've moved 2,000 lbs...in sand...not as easy as it sounds.

3.  30 BURPEE/BOX JUMPS AND 50 LB SANDBAG CARRY UP AND DOWN STAIRS
One team member would start at the bottom of the "amphitheater" and do a burpee with a box jump up to the next level 5 times.  Once 5 reps were complete, they would do 5 more and go up to the next level for a total of 30 burpee/box jumps.  While one team member was doing this, the other was walking up and down the stairs with a 50 lb sandbag over their shoulder continuously until their team mate was completely finished with ALL 30 burpee/box jumps

4.  MED BALL THROW AND RUN
Team mates throw the 12 lb Dynamax Med Ball back and forth for a total of 50 throws...on the sand in the volleyball court.  The ball had to be thrown in a different way each time and had to go OVER the net to count.  Once 50 reps were done, the two team members would run approx. 400 M