Day 483..."bEsiDeS, i gOt a gUn aNd sOmE buLLeTs!"...

Crazy title today, huh? Well...I'll explain what it means...but I have to say that every time I think about those words...I laugh.

J and I planned to do our "Starting Strength" workout together again today. We were supposed to meet at the gym about an hour and a half before I had to train my client. I was in Barnes & Noble buying "The ABS Diet" book. when she texted to ask if we could move her session up by 30 minutes. I agreed and just headed for the gym from there. I figured that I would just do what I could before she got there and I knew J would already be there. I got there and J was there talkin to a guy that does Crossfit at Camp Pendleton. I went back and changed into workout clothes and then came out out to do Back Squats.

Okay...so I'm gonna seem like a bee-yotch now...BUUUUT...this guy was getting ON MY LAST NERVE!!! It was Crossfit this...Crossfit that. I can do this workout this fast...I can do this other one even faster! Blah...blah blah...blah blah! The other thing that was driving me crazy was that he kept on blowing his nose with tissue. He sounded all sick and snotty. All I could think was..."OMG...he keeps on blowin his nose and touching everything in the gym!...the rower...the bars...the weights...." Then he goes over and starts correcting J's back squat form!...and he was W-R-O-N-G! J and I both corrected HIM and we finished up our squats right as JE, my client was comin in.

Once I was done training her, we sat and talked. We were joking around with J. He was giving me a hard time...and we were laughin. After that, J and I went back to working out because we still had Shoulder Presses and Power Cleans to do. We were finishing up when AX came in early before the 5:30 group training class to practice some movements. J gave me a couple of suggestions that I think really helped my Power Cleans. Oh...I LOVE THAT..I LOVE when I am open and I try a different way and it is better. I also LOVE that we can "coach" each other and correct each other and neither of us feels angry or offended. It's a comfortable...a safe feeling.

As we were finishing, R, Ry, and D came in to workout. After Ry changed, he came over and started to talk to me, R, and AX. He started tellin us about how he wants to marry his girlfriend of 3 years, because #1 He obviously loves her, but also #2 He's just enlisted in the Navy and will be going to BUDS (Seals training) in the fall and he doesn't want to go through Boot Camp and carry on a "long distance relationship". He was TRYING to be a "good guy"...to do the "right thing"...and so he decided to ask her Mom and Step Dad's permission to propose to her. They were rude to him and said things about his family and basically said, "No." He was heart broken and now, he's in a bind. They want to get married, but now it's a problem. I was telling him how sorry I am and to just give it some time. Then a few of the guys started joking and sayin "Well, just tell her Step Dad that he's not even her real dad so he doesn't count!" ha ha hee hee!...just silly comments! There were a few other "tough", smack talkin suggestions and we were all laughing. Then J comes over to get in on it and just says, "Hey, just tell em...Hey man, this was a respect thing and I tried to talk to you...but I'm a man and you're not being reasonable and we're gonna do what we want!" and then he all the sudden adds to the end..."...AND BESIDES, I GOT A GUN AND SOME BULLETS!" Now, I have to say..I know it sounds actually kinda scary...violent...disturbing even, but it was not meant in THAT way AT ALL. It was just crazy...and SO FREAKIN FUNNY! I can't even do it justice by repeating the story, but we all just laughed and laughed.

Every time one of those moments occurs...and they occur quite often...I just love those guys and I'm so glad they are my friends...part of my life. They bring laughter and happiness and strength to me...and they don't even have a clue. I LOVE my friends and my job today!

BACK SQUAT
----------------
45 LBS X 5 X 2
75 LBS X 5
95 LBS X 5
115 LBS X 5
122.2 LBS X 5 X 3

PRESS
-----------
45 LBS X 5 X 2
55 LBS X 5
65 LBS X 5
70 LBS X 5
75 LBS X 4 (5TH TRY FAIL SO LOWERED WEIGHT)
72.2 LBS X 5 X 2

POWER CLEAN
-----------------
65 LBS X 3
70 LBS X3
75 LBS X 3
80 LBS X 3
87.2 LBS X 3 X 5

Day 482...a "qUiCkiE" wiLL dO...

This morning I went to the first of my new group training classes that I am in charge of! Yay! I FINALLY get to train MEN!!! It was JJ's first time back since having a baby (actually his wife HAD her) in 3 months. Wow! It's hard to take off like that and then come back. I love JJ. He always works so hard. He is an inspiration to me, because he keeps pushing through the pain and fatigue. L is new. He is a BIG strong fireman. His strength blows me away, but I appreciate the fact that he's stepping outside of his comfort zone (strict weightlifting) to tackle things that do not come as easy...endurance stuff. They did a great job.

I am tired after working out in 3 spurts yesterday...and I KNEW that I SHOULDN'T...because I did Back Squats yesterday and I'll do em again tomorrow...but I wanted to do the same workout as them and see how fast I could do it. Geez...I don't know when I became so compulsively competitive! It only took me about 18 minutes to do the workout (It took the guys 24/28 min), but my legs were dying on the Overhead Squats! I'm resisting the urge to do MORE. I usually like to go and go and go, but today...I'll take my "quickie" of a workout and be done.

DYNAMIC WARMUP

WORKOUT
-------------
25 OVERHEAD SQUATS (45 LB BAR)
15 KTEs (knees to elbows)
400 M RUN
3 ROUNDS FOR TIME (17:58)

*A little follow-up...it is so funny to me how sometimes the most seemingly easy workout can "zap" my energy for the whole rest of the day!  I was tired after I got through this morning, but I always am.  I fell asleep in the tanning bed when I went to tan afterwards.  I got home and checked e-mails and blogged...still feeling tired.  I thought I would feel better after lunch, but the fact is...I have been WIPED OUT all day!  I guess that just goes to prove that even if you do a short workout, if you give it EVERYTHING you have...with FULL INTENSITY...it makes a big difference.  THAT is what it takes to be successful in the quest to be "fit"!

Day 481...dOeSn'T gEt mUcH bEttEr...

"I AM HAPPY!" I had a good day...in the gym...in general. I don't remember the last time that I had a day where I felt NO STRESS...ever...a day that I was happy and at ease...ALL DAY. I feel really blessed. I know that normally I'm all "Grrr...weights...racing the boys...blah blah blah!". It's all about what goes on in the gym...but today I just feel like it's important to recognize...goodness. I am so quick to write about what makes me sad or frustrates me...it's SO easy to recognize failure...but sometimes being aware of and recognizing small, everyday blessings is not as natural.

I went up to the gym to do some "strength training" with J. I was really genuinely excited to work with him. We are both really working hard to practice what we learned at the Barbell certification and we are also committed to pushing ourselves and getting stronger. It's hard to do some things alone. It's nice to have someone there to help lift the bar off the rack for bench pressing and it's so helpful to have someone watch your back squat and coach you or reassure you. We helped each other and I felt like we both had a really successful workout. J and I both felt A LOT better about our back squatting technique.

I was supposed to meet my Mom and sis, K, for lunch so J and I stopped before we got a chance to do dead lifts and agreed to meet back up later on in the afternoon to finish up. I had a great lunch and afterwards, my little sis talked me into going for pedicures together. I say "talked me into it", but it doesn't take much to get me to go for a pedicure. I LOOOOVE having my feet rubbed! I picked out a color I wouldn't normally pick. I mean I love pink, but I went crazy and picked this bright, Pepto Bismol pink polish. My toes look like Barbie toes. I shouldn't...but I love em! When I was done, I headed back to the gym to meet J.

I had to dead lift bare foot because I didn't want to mess up my toes by putting socks and shoes on so soon. Of course J thought that was funny. I'm sure it was a silly site...ME in my cute PINK Victoria's Secret workout pants ...makeup ...ponytail... "Barbie" toes... deadlifting 205 lbs...5 times in a row! AX is new and was there. He was really surprised that I could lift that much...that many times. It made me feel good.   I LOVE SURPRISING PEOPLE!

After deadlifting...I went to the park down the street to run.  I got out and put on ipod on...thinking "How great is this?!?  It's January and it's 62 degrees!  I'm running in January...in a tank top!"I had a great run.  I felt fast and strong the whole time.  I was pretty sweaty and needed to run by the store, so I went back by the gym to grab a towel because it's literally 1 minute from the park.  It was so nice to walk in and have 3 of the guys immediately greet me...happy to see me.  R asked when I was covering their group training again and told me that he loves how I always motivate him and push him further.  THAT made me feel really good.

So, today may not seem like much to anyone else...but to me it was bliss.  I did lots of things that I LIKE to do and I spent lots of time with people that I LOVE to be with!  It just doesn't get much better!

BACK SQUAT
-----------------
45 LBS X 5 X 2
65 LBS X 5
95 LBS X 5
110 LBS X 5
120 LBS X 5 X 3

BENCH PRESS
----------------
45 LBS X 5
65 LBS X 5
85 LBS X 5
95 LBS X 5 X 3

DEAD LIFT
--------------
95 LBS X 5
135 LBS X 5
155 LBS X 5
175 LBS X 5
205 LBS X 5

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

*Just a note...those are NOT my toes in the picture above...mine are MUCH cuter! ;D

Day 480...tiMe fOr a fEw cHaNgEs...

Sunday is ALWAYS my designated "REST DAY". It's the day that I tend to reflect on my successes and failures in the gym...and the day that I also think about my goals from time to time.

I have been working out for a long time and the fact is...the better shape that a person is in...the harder it can be to continue to improve and stay motivated. I'm not 200 lbs anymore...I haven't been for 5 years...so going to the gym is much different now than when I was struggling to lose weight. I try to think about what it is that I really want out of my time in the gym.

A couple of years ago when I was working with W...I felt like a monster...I could go and go and go...endurance was my thing...pushing through pain and fatigue. The thing is...I wasn't as strong as I am now. The past year, I've worked hard to become stronger...to lift heavier weight. That has been what keeps me going and trying even when I fail. I have been thinking lately about what my goals are going to be now...this year. I have some goals concerning strength...numbers in mind for my back squat and deadlift...but I have finally decided what it is that I'm ready to work on now.I think I'm ready to start improving my diet. I'm just not totally happy with my body. Maybe I never will be...I am a terrible perfectionist. My sis, S, told me yesterday when I was worried about the way I look in these photos that I need "to go get my head examined". I know I'm not fat...I just want all my hard work in the gym to be apparent. I look pretty good, but I know I can look better...it's not about working harder in the gym...it's about being more careful with the food I put in my body. I have been really reluctant to do so, because I LOVE food...especially carbs....bread...and sugar...the bad stuff. I like to eat what I want in moderation so that I never feel like I'm missing out or like I'm on a diet. I don't think I'll ever be able to live on a strict plan, but I know I can make some improvements. My friend, K recommended that I read the book called "The ABS Diet" and she and her hubby look great so I've decided to pick up a copy on Monday and see what I can do to improve the way I look. I feel a bit shallow because I don't want to really lose weight and my body fat is already low for a woman (13%)...really it's all about aesthetics. I want to have HOT ABS! I want to trade my "2 pack" in for a "6 pack" eventually.

I want to go from something like this:
(what I currently look like)




















to something like this: (what I hope to look MORE like ONE DAY)










We'll see how it goes...this could be a LOOONG, hard process...and I bet this model hasn't had 3 kids...but I can still try! I'm not fooling myself. I don't expect to look JUST LIKE the second picture, but I want to get a lot closer than I am now.

SUNDAY=REST DAY

*I want to go back and clarify something so my friends and loved ones don't KILL me. I AM thankful for what I look like...even now. I recognize how far I've come from the person I was 6+ years ago...and I know that even if my ABS never look any better than they do today...I should feel good about my progress up to now. I just figure if I aim HIGH, then even if I fall short...I'll still be better than I was before.

Day 479..."bOOtY caLL"...

“Learn how to squat. It works more muscles than any other exercise. It’s harder. It’s a longer range of motion and it will make more difference in your appearance over a shorter period of time than any single thing you can do. You have to learn how to squat correctly, and correctly is below parallel.” ~Mark Rippetoe
I've said it before..."I want a BIG, round butt!" It scares the boys I work out with but I don't care. I'm not gettin any younger and I gotta fight to keep my booty up where it should be. Besides...I think it's funny how my guy friends are like, "Why do you want a big 'badonka-donk' butt?"...you'd think it's a repulsive site...funny how it doesn't stop people from lookin every now and then. Who knows...maybe it's not attractive...but it's MY butt so I'll keep "workin it"!

I do A LOT of squatting and lunging in my quest for a great butt and I've been slackin a little lately and I can tell. MY butt still looks good, but it definitely seems a little smaller to me. When I mentioned this in the gym the other day at the end of a workout...ONE of the guys I was workin out with...one that will remain nameless (out of the goodness of my heart) IMMEDIATELY said, "Yeah! It is!". ha ha! I wanted to tease him and say, "Oh you've been checkin it out have you?!?" but I knew it would freak him out and he would take it seriously so I controlled myself.I knew I needed to do heavy Back Squats today...so, I went up to the gym for a little "booty call" with the barbell. Ha ha! I didn't really wanna do "worksets"...I really wanted to see if I could get more on my 1 Rep Max. I got distracted on my computer and left way late, but I did a lot yesterday so I knew I wouldn't be at the gym long. I warmed up with some light squats and then when I got up to about 135lbs...I started to really take some rest in between efforts (about 5 min). I kept lookin at the window where we have all our times and numbers written in marker. I didn't care what I squatted as long as it was more than 155lbs. I was determined to erase that number and write another in its place.

J bought some fractional plates so that we could have smaller jumps as we are trying to improve our "strength". Sometimes, 5 lbs is too much, so it was nice to be able to have the option of making smaller increases towards the end. In the end, I got up to 165lbs!!! Yay! I GOT 10 LBS MORE! I know I coulda gotten at least another 2 lbs but my family was waiting on me for lunch so I closed up shop...knowing that I'll get more next time! I'm really excited that I was able to do what I went up there to do!

BACK SQUAT
-----------------

45 LBS X 5 X 2
65 LBS X 5
95 LBS X 3
115 LBS X 3
135 LBS X 1
150 LBS X 1
160 LBS X 1
162 LBS X 1
165 LBS X 1

CARDIO
-----------
45 MIN RECUMBENT BIKE



*By the way...as a funny side note...this picture is NOT from today. This picture is an example of what happens when you hand a camera to a GUY and let him take pictures of your "form". I laughed so hard when I got home and amongst all the pictures, there was THIS one. I don't think he was lookin at my face...do you? ;D LMAO! I love boys!

Day 478...wHy cAn'T i dO pOweR cLeaNs riGhT?!?

...Coach Mark Rippetoe assessing and teaching the Power Clean...

I had to train my client, JE early this morning instead of in the afternoon like usual. She worked hard and did a good job. I was really proud of her. Then it was MY turn to workout once she left. I wasn't really "feelin it" today, but I got to work anyway. I was doing some "strength work"...all I really knew was that I needed to do some bench pressing and some power cleans...anything else I did was just extra.

I was okay on bench pressing, but it is so hard without someone to spot me or at least help me get the weight up off the rack to start. It takes extra energy that I could be using to lift, but I was alone so I just did what I could. I felt a little weak towards the end, but all in all...it went well. Then came those "effin" Power Cleans! I just never seem to hit my leg on the right spot...I tend to start pulling too early...and it hurts when that bar lands correctly on my chest so I over control the bar with my hands instead of just gettin under the bar and letting IT land ON ME. I was getting SOOO frustrated. I could FEEL it wasn't right..and I KNOW what to do to correct it...but I wasn't DOING it. I was trying to remember everything I was taught when J and I went to the Barbell cert a month ago. Finally, I just fought through until I was done with my "worksets"...all the while wondering..."Why can't I do power cleans right?!?". I also decided that I need to get my butt in gear and ORDER my weightlifting shoes. I know it will help me.I did some other "vanity" stuff (as A always called it) and then I did 100 Overhead Walking Lunge Steps in the parking lot holding 25 lbs to finish it off. It sucked SO bad. I was glad for my workout to be done today. It just wasn't...fun. But then again, I guess if it was easy and always "fun"...EVERYBODY would look good and be strong. I know that's not the case so I'll quit complaining and know that it may have been frustrating and hard...but it's worth it in the end...because IF I push hard and do difficult exercises as correctly as possible...my workouts will be effective and I will not be wasting my time...like so many of the people that I have seen in other gyms.

HERE'S WHAT MARK RIPPETOE, an expert in the field and author of "Starting Strength: Basic Barbell Training", HAS TO SAY ABOUT THIS VERY THING:

“Effective exercise is hard and that’s all there is to it…just like anything else…if it’s easy, it’s probably not effective. The most effective equipment of any sort is barbells and we’ve known this for decades. The problem with barbells is that you have to learn how to use them.”

WORKOUT
---------------
THEN:

Day 482...wiLL iT eVeR bE oVeR?...

I was so tired after working more than usual yesterday. I slept late and didn't wake up until after 7. It was nice to just sleep til I woke up...no annoying alarm clock buzzing...just eyes opening. The only thing is, when I do that I tend to be a little panicked because I know that I barely have anytime to get kids to school on time and I know that my husband will have already made lunches and then he'll be running late and be resentful and mad with me. Why he doesn't just wake me up...I don't know. I appreciate the sleep...hate the guilt I feel. ANYWWAY...I got the 3 kids off to 2 different schools at 2 different times looking like the typical (in my own words) "busted up housewife"...wearing PJs, a random jacket that didn't match, hair lookin a mess, and big pink fuzzy slippers. I did throw on huge black fashion sunglasses (like that helps!). I did a few things...checked emails...started laundry...and headed to the gym.

I was supposed to workout with J, but right as I was leaving, he texted to say he was having severe back spasms and couldn't meet me. I told him it was okay and went all "over protective Mom" on him...insisting he rest...telling him to let me know if he needed anything...etc etc etc. I had chosen a workout off the Navy Seals Crossfit site for us, so I went up to do it alone.

The weather was so beautiful today. The warmup was supposed to be a mile run, so I set my stuff down and headed for the train tracks (there and back is exactly one mile). Then I did a few dynamic stretches and set up my weights and the box. I put on music...started the stopwatch...and got to it! As soon as I got to the Thrusters (front squat to press with a 45 lb bar) on the first round, I knew I was screwed. I was not sure I could make it all 5 rounds...but I was determined to try. I even yelled to no one in particular...since I was alone..."Will this ever be over?!?!"...somewhere around round 3. I finally finished, but it took me almost an hour and I was beat when I was done.

I swear...EVERYTIME I do a Navy Seals workout...it nearly KILLS me! Yet I keep going back for more. Some days I wonder what the hell is wrong with me... It was really hard...especially alone...but I definitely felt a sense of accomplishment. I KNEW when I was done that I had done ALL I could and that I could not have worked any harder.

Later in the afternoon after lunch and some shopping..I went back up to meet J and talk about class tomorrow that I'm helping him with. He was finishing up the last part of the "Foundations" class for 2 firemen (I did the 1st part with 1 of them yesterday). At the end, they wanted to do a short workout and so they did a much smaller (scaled) version of what I had done earlier (half the reps...only 3 rounds...NO running). They were pretty beat in the end, so that reaffirmed just how hard I worked today.
WARMUP
-----------
RUN 1 MILE
DYNAMIC STRETCHING

WORKOUT
-------------
30 BOX JUMPS (24 IN)
20 THRUSTERS (45 LBS)
10 DEADLIFTS (155 LBS)
RUN 400 M
5 ROUNDS FOR TIME (58:22)

Day 481...iT's hArD tO gEt sTrOnG...

Today was a BUSY day. I had to work ALL day off and on...starting at 6 AM and ending 12 hours later. So I was up at 4 AM to shower and "wake up" before I had to talk to and train people. I am just NOT a morning person, so it takes me a while of being up and going before I can handle serious interaction. The morning class was pretty full and went very well. After I got home and got all the kids off to school, I headed back to the gym to workout myself.

I'm doing the "Starting Strength" program 3 days a week and doing MetCon workouts in between. I have to say...IT'S HARD TO "GET STRONG"! My body is tired and achy and it takes time and willpower in the gym. It was kinda boring and a bit of a struggle at times, but I did it and I'm gonna KEEP doing it. I'm also gonna be stronger when it's all said and done...sore or not...hard or easy...no matter what.

MY "STARTING STRENGTH" WORKOUT TODAY:
CARDIO
---------
3 MILE RUN

Day 480...i dId iT! i dId iT!...

I'm feelin better and I was back at it today. So...I'm gonna start with a little bragging...it's really a teensy tinesy part of what I did...but it's a BIG deal for me. I have wanted to do a DEAD HANG PULL UP ever since I worked with my first trainer and my great friend, W. I've tried and tried...but it NEVER happens! I finally worked on "KIPPING" PULL UPS with J and after a LOOOOONG time I got em. Still...I've always wanted to do DEAD HANGs.

Today I went up to the gym in the afternoon to workout with J. Some of the guys from the fire department right down the street that J works with came by. I should mention that these are 2 big guys. We were all talking and kinda playin around on the pull up bars. After doing some kipping pull ups, on the "skinny bar" , I went over to the "fat bar" and I was hanging. All of the sudden, I puuled my shoulder blades together and I started to rise so I kept pulling...and next thing I knew...I HAD DONE A DEAD HANG PULLUP!!!!!!!! And NO ONE even saw it! So I told J and then I did it again to SHOW him...I had to kick my legs a little at the end of the second one but still...I DID IT!!! Yay me! I didn't get much excitement from anyone, but I was happy on the inside anyways!

Okay so now on to the workout......
The two guys from the fire dept decided to do a workout that J suggested with a 53lb kettle bell. I wasn't sure what to do and they invited me to join them so I figured what the heck and agreed to join them. J decided to join us as well. So, here was the workout. The 4 of us stood in a circle. J started. He did 1 Kettle Bell swing with a 53 lb KB and then put it down and did 1 Burpee. While he was doin his Burpee, the guy next to him started with a KB swing and we kept going. You go from 1 to 10 and back down. At first, there is "rest" between sets, but by the time you get to 5, there's not much rest and NO "rest" once you get higher. It was so bad...so hard. I felt like some one was squeezing the air from my lungs and holding them so that I couldn't ever fully expand them with air. I was also choking down the fajitas I ate for lunch...really.

I have to say that I kept right up with those guys...3 strong firemen...they offered to let me use the 44 lb Kettle Bell. I used the 53 lb KB...JUST LIKE the boys. I was so dead when we were done, but it felt good. I felt strong. I was so pumped that as soon as I was done, I drove to the park and ran 4.5 miles! Today was a great day. I'm so glad to feel better and be back at the gym.

WORKOUT
-------------
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
KETTLE BELL SWING (53 LB KB)
BURPEE
(that comes out to 100 REPS total of each exercise)

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

Day 479...i'M eiTheR gEttiNg oLd oR sMaRt oR LaZy...

I NEVER skip working out. I even worked out a couple of years ago when I was sick for almost a month and later found out that I had whooping cough (this is why you wipe crap down in the gym...sickies like me)! I came home from our trip last week with a cold...feelin pretty bad...but not the worst I've felt. For some reason, I have just wanted to rest. I don't know...maybe I'm getting old...or maybe I'm lazy...or maybe I'm getting smarter. I just realized that I have to allow my body to heal...to get well...otherwise I keep tearing it down and I end up sick for a month. So, I made a conscious decision to rest. I wanted to workout with J, but instead I stayed in bed til noon...ate lunch...got a few groceries...and trained my client.

I also am trying to turn over a new leaf and go to bed earlier. I train my body like an athlete, but I fuel it with junk and treat it l did in college...go go go on NO sleep. I want to work on the diet part too...but right now I'm taking baby steps...tryin not to over train and trying to get more sleep and better "recovery". My goal is to be IN BED by 10:30, so that's all for today!

REST/RECOVERY

Day 478...i dOn'T waNNa bE siCk...

I haven't been sick in a VERY long time...over a year...but now I am...and I don't like it...at all.

SUNDAY=REST DAY

Day 477...fReE cLasSeS aT tHe gYm...

Okay, so first I have to say...next time he decides to start snappin pics with MY camera...I hope R tells me to suck it in! I'm all slumped and practically lookin pregnant! ha ha! Okay, enough whining...on to business..

I woke up...head pounding...throat sore. Great. We had 2 free classes that were advertised at the gym. J said that if I was too sick, I didn't need to come...but I wanted to go and I knew I wasn't going to stay in bed. I also knew that I felt bad but I wasn't THAT sick, so I went up to help J teach some movements and to help people through the workouts. We had several people come that were new and seemed to really like Crossfit. I LOVE LOVE LOVE seeing people come in and "drink the Kool Aid" and get hooked. There they are...sweating...out of breath....you can visibly see that they are shocked at the way they feel...because Crossfit is like nothing else. They are worn out, but they want MORE. A few people even signed up to take the beginning courses this next week, so I would say it was a success. When everyone left, I was hoping that R and/or J would want to workout out. No such luck. I was feelin pretty bad, but I knew I needed to workout.

It was such a beautiful day. I wanted to drag the tire and rower and kettlebells outside..but the fact is...I had NO energy left. PLus...it was now 12:30 and I hadn't eaten all day. I talked to my husband and decided to just leave and meet him for lunch. I was so tired and I knew I needed rest...I just didn't want to feel bad for not doing anything. After lunch, I tanned, and I headed home...wishing I had worked out...plotting my next move. I got home...changed...and went for a run. It was hard to breathe being congested and it was really warm...but I made it 3 miles. So...not exactly a tough workout...but I did SOMETHING.

RUN 3 MILES

Day 476...nOt a sTroNg cOmEbaCk...

...........................THE CLEAN AND JERK............................

Well, we got home from our trip to Utah last night. We had a good flight and a great dinner at our favorite Mexican restaurant on the way home. I'm not sure what came over me, but I unpacked EVERYTHING as soon as we got home...so strange for me. Usually me and my husband have to walk around my suitcase for 2 weeks before I finally get so tired of it and feel so guilty that I unpack it. I just clicked on AMC and watched the "Rockyfest" that was on as I unpacked and started a little laundry. All in all it was a pretty good trip.

Unfortunately, I seem to have brought home a bit of a cold. That...coupled with the fact that I could not go to sleep last night...caused me to get up a little later than I would've liked. My throat was feeling sore and my voice was pretty hoarse. I kept meaning to get to the gym...and then I would get an email...or someone would text or call. Next thing I knew...it was NOON...and I hadn't accomplished much. I finally decided to just shower and get all ready so I could meet my sisters for lunch. I wore my workout clothes so that I could go up to the gym after lunch to workout.

I went by the gym to talk to J about some things going on, but he had a guy in there working out so instead of discussing...I ended up being the "stopwatch girl" before headin to meet my sissys. I had a great lunch full of laughs and then went straight back to the gym. I was feelin so run down and so unmotivated. What we do at CrossFit is demanding...physically and mentally...so it's hard when I'm not really "feelin it". I sat around...then Ry came in and I chatted with him...then I went and ran a mile...then came back to workout with the 5:30 "crew".

I wasn't excited about the workout...I'm not a fan of the Clean and Jerk. It's a complicated lift that requires just the right amount of speed and power and coordination. Ever since I went to the Barbell class...I have struggled to do Power Cleans the way they taught us. I end up over thinking it and psyching myself out until strength is not a problem...it's my brain that won't let me get myself under the bar when it's heavy. The workout was the same as the main page...Clean and Jerks...1 the first minute...2 the second minute...3 the third and so on and so on until you cannot complete the number of reps before the minute is up. After we were done...we did pullups the same way.

In the end...today wasn't the strong comeback that I had hoped for. I didn't do a lot...but I fought the urge to be lazy and not do anything. I'm not sure what I've done, but I have hurt the muscle along the back of my arm...it hurts between my shoulder and tricep...and it's really bothering me. Just add it to the list of things that didn't go quite right. So in the end, I have to say that it wasn't a perfect day...I didn't feel particularly proud of my effort...and it wasn't a day to brag about. At the same time...I'm glad I pushed through and did some things that I don't like to do. Good or bad...I'm glad to be back.

RUN 1 MILE

CLEAN & JERKS (as follows...1 the first minute...2 the second minute and so on until the reps can't be completed in a minute)
I MADE IT UP TO 5 MINUTES AND THEN ON MINUTE 6, I ONLY COMPLETED 4. SO IN 6 MINUTES, I DID 10 CLEAN & JERKS WITH 85 LBS

THEN:
PULL UPS (done in the same fashion)
I GOT UP TO MINUTE 9 AND STOPPED B/C MY OLD BLOOD BLISTER RIPPED OPEN...SO IN NINE MINUTES, I DID 45 PULLUPS

Day 475...a nEw yEaR...a nEw sTaRt...

I have always loved writing here. I say I do it for me...and I do. At the same time, I've been busy for the past 2 weeks plus and I guess I figured that no one reads anyways...so I have taken the LONGEST break since starting this blog. I didn't even give it a thought until my best friend that doubles as my sister, fussed at me over hot sauce and chips at a Mexican restaurant.

S: OKAY MISSY! (that's what we call each other...dunno why) IS "PAIN DIARIES" OVER OR WHAT?!?

ME: WHAT DO YOU MEAN?

S: I KEEP CHECKING AND YOU NEVER POST!

ME: OH YEAH...I KNOW!...BUT I FIGURE WHAT DOES IT MATTER?...I'M BUSY AND NOONE READS ANYWAY!

S: I DO! AM I NOBODY?!?!?!

ME: OKAY...OKAY.

That was about 2 weeks ago. I meant to catch up, but I just never did. So as I sit here on New Year's Eve, writing thoughts down for my other blog (I know!...a sad thing to do on the biggest party night of the year!) I realized that today...now officially January 1st as of 7 minutes ago...is the perfect day to make a fresh start. I'll go back to writing the events of each day in the gym and along the path towards getting stronger and better at what I love to do.

I'll start with some realizations that have come to me over the past 5 days or so that I have been working out at 24 HR Fitness because I have been traveling and away from my normal surroundings/gym. I've seen people flounder and flail at the gym...aimlessly wandering...no plan or direction. I've seen some movements that literally scared me and made me worry about the health of the person performing the movements. I've seen "Trainers"...walking clients around and plopping them on machines...no passion or enthusiasm for what they do. I've also seen these same "Trainers" sit by and allow their client to use really poor form and really light weight. I've had strange comments as I was deadlifting...something that I consider a STAPLE of ANY workout regimen...things like "Wow, you must be an athlete!". I'm thinking, "Wow, this guy must never see people do deadlifts!" I've seen the perplexed look and the awe as the "everyman" in the gym watches me workout. And after all this...I have come to some conclusions...

1. I am so glad that I have direction and goals. I KNOW what my one rep max is on deadlift and back squat and bench press...and I KNOW where I want to be in the future. The weight I choose is not random...it's calculated. Everyone should have goals in the gym...specific goals.

2. I am so lucky that I have spent the time and money necessary to attend classes and work with experts and trainers so that I have the knowledge and training that I need to do lifts and movements in the gym with correct form and efficient technique. Am I perfect? NO!!! Am I proficient? YES! It is worth every penny and every bit of discomfort that I have experienced over the years to learn how to do exercises CORRECTLY.

3. I am convinced that hiring a personal trainer is more of a necessity than it is a luxury. People don't need to hire a trainer indefinitely, but everyone can benefit from one on one TRAINING...not someone that sits you on a machine with a yawn and devoid of passion...a trainer that wants to teach and enlighten and change people's lives. It really can make a difference in the ability that people have to attain goals and be successful in the gym.

4. Olympic Lifts and Barbell Training is NOT just for Olympians and Power Lifters. These movements can greatly improve strength and coordination. People who are serious about their fitness should not take exercising lightly...they SHOULD train AS IF they ARE athletes. I feel so lucky to have learned these movements and to be able to practice them weekly.

5. FINALLY...I realized that what I do for a "living"...personal training...IS not a silly job...but a worthwhile service and a serious responsibility. I have become re-energized and re-committed to learning more and being the best trainer that I can be. What I do, can heal people's bodies and souls. What I do, can make a difference. What I do, IS important and I am so thankful to W and J for encouraging me and pushing me to face my fears and to do what I love...as a job.

Here's to a new year! 2009 will be the year that I accomplish things I never thought possible 5 years ago! Cheers!

Day 455..."bAsiC bArBeLL tRaiNiNg"...

Today...J and I went to the first day of Barbell training with Coach Mark Rippetoe. This was a certification that I really wanted to attend...but it was also one that I was nervous about. Coach Rippetoe is an expert...a published author...a man that has been both practicing and teaching these lifts for over 20 years. It was scary today. To say that doing those lifts under Rip's "watchful eye" is intimidating...would be an UNDERSTATEMENT. I wanted to please him...to do well...to learn. I learned alright. I learned that I've been doing A LOT of things WRONG. At one point I was feeling a bit discouraged internally and a little defeated, but soon it passed. I realized that as much as it sucks to hear constructive criticism...I'm glad to hear it...to have the tools I need and the opportunity to change and become better..stronger...more efficient in my lifting. I have some work to do when I get home.

BARBELL CERTIFICATION
BACK SQUAT
45 LBS X 5
45 LBS X 5
65 LBS X 5
85 LBS X 5
105 LBS X 5

SHOULDER PRESS
45 LBS X 5
55 LBS X 5
65 LBS X 5
75 LBS X 5
80 LBS X 5

BENCH PRESS
45 LBS X 5
65 LBS X 5
85 LBS X 5
95 LBS X 5
105 LBS X 4 (1 FAIL)

DAY 454...i wAsN't LaZy tOdAy!...

Ahhh...this video is of the workout called "The Filthy Fifty"...50 reps of 10 exercises...it's a brutal Crossfit workout...but also one of my faves. I'm feelin a little nervous about going to a certification this weekend so I figured the best way to deal with my nerves was to head for the gym and hit it hard! J wants the class to do this one today, so I thought I would do it as well.

It was as brutal and unforgiving as I remembered...at times I thought I would pass out or puke. Actually I was chokin it back towards the end. It is pure suffering and punishment...but I hung in there and got it done in 37 minutes (slow by some people's standards, but pretty fast for me). It would've been better done with another person. It's hard to keep going like that alone. And when I was done...I was shaky and exhausted. I was on the floor for a few minutes...hurtin...wondering why I put myself through this...day after day. Really there's no fancy answer. We do what we choose to do...I believe there are no accidental choices or coincidences in life...good or bad...we choose...and I choose to punish my body...not abuse it...punish it...to make it stronger and to gain mental toughness at the same time. I LOVED working out today. I loved every gut wrenching, painful, endorphin filled moment of it!

"PUNISH YOUR BODY TO PERFECT YOUR SOUL." ~Mark Twight

"FILTHY FIFTY"
50 BOX JUMPS (24 IN)
50 JUMPING PULLUPS
50 KB SWINGS (35 LBS)
50 LUNGE STEPS
50 PUSH PRESS (45 LBS)
50 GHD BACK EXT
50 WALL BALL (16 LB DYNAMAX)
50 BURPEES
50 TUCK JUMPS (SUB FOR DOUBLE UNDERS)
TIME: 37 MIN
50

Day 453...tiS tHe sEaSoN tO be LaZy...

Oh the holidays...it seems we spend all our time eating...buying...partying... We make time for all these seemingly important things...but the things that REALLY matter...namely our health...gets put on the back burner. I have never had a problem working out during the holidays. For the past 2 years...I've had a personal trainer and I didn't have to think about it. I had an appointment...a set time and I showed up. This year has been much more difficult. This week I've gone through some serious family drama and I've struggled to get ready for Christmas but still take care of myself. I'm ashamed to say that Christmas is winning! The funny part is that I'm not even in the Christmas spirit. I've been a Scrooge all season.

Today I thought my entire day was full. I THOUGHT I had an appointment at the school...a hair appointment...and a doctor's appointment. I showed up at the school and opened my notes to double check the room...time...etc...ONLY to find out that my meeting AND my hair appointment are on TUESDAY!!!! NOT TODAY! I called my husband to lament and his response was..."Hey....guess what?...There's this really cool thing called a calendar! You should get one!" Poo! No sympathy there. I'm left with open time..I have a million things to do, yet I feel lost. I only did 35 minutes on my elliptical at 6AM because I thought that I didn't have anymore time for anything else...now I sit here...feeling guilty...thinking "Should I just workout more and get ready all over again?" I guess I'll just "power walk" my way through more Christmas shopping. I know ONE THING...next week, I have to do better...

MONDAY=NADA!

TUESDAY
4.5 MILE RUN

THEN:
185 LB TIRE FLIP AND JUMP DOWN PKG LOT
20 WALL BALL (16 LB BALL)
20 KB SWING (35 LB)
20 SLEDGEHAMMER HITS (10 EA ARM)
500 M ROW
3 ROUNDS

WEDNESDAY=ZILCH!!!

THURSDAY
35 MIN ELLIPTICAL

Day 449...yOu gOttA cOmmiT...

My client was very frustrated when she was not able to come in on Friday to workout. She was "having a day" and it just was impossible. She asked me in a text tO let her know if I could figure out a way that she could workout. I said, "Come tomorrow morning." She agreed. When she came in, she expressed her frustration over trying to be committed but always facing obstacles. I reminded her that it will NEVER be convenient and with kids and a job..it will take real commitment and dedication. I also told her that I'm happy to reschedule when she has conflicts for another time/day.

I talked a bit about my weight loss journey and the phases I went through a little over 5 years ago. She asked how I've been able to consistently workout 6 days a week. I said, "It's easy. I treat it like a job. There is no option not to do it. If my kids have an awards ceremony, then I move my workout time and give up lunch with a family member or an afternoon of shopping. I DO NOT give myself an out. NOT working out...is NOT an option." I told her that it has not always been easy. Many people have judged me when they ask me to do something and I say, "I can't. That's when I workout." The don't see commitment. They see me as shallow and self-absorbed. But I also explained tHat being committed to being healthy and fit has given me back my life...and has changed me in ways that are incredible..not just physically, but spiritually and mentally.

I was REALLY glad we had that conversation Saturday. It reminded me how important it is to be truly committed to working out.

SUNDAY=REST DAY

Day 448...hEaVy wEiGhT pLuS pHonEs dOn'T miX weLL...

I wasn't sure what to do this morning. I trained my client, JE that came today because she wasn't able to make it yesterday...and then it was MY turn. Hmmmm...what to do!?!? I thought about the fact that I hadn't done heavy back squats lately so I figured that I better do some today. I worked my way up nd then at 165 lbs...I failed...I couldn't stand up once I got down. Luckily, we have bumper plates that can be dropped...so I "dumped" the weight behind me and went on to the next movement. Unfortunately, I left my phone on the floor from when my Mom called me...and I didn't know it at the time...but the barbell landed on it when I let go and broke it...well shattered the screen to be more exact.

"Oh S*&#!!!"...that's what I said when I went to find my phone to go home. I was so mad...I KNOW better than to leave my phone on the floor especially right by the rack when I'm back squatting! So I put in a call to the insurance and I should have a new phone on Tuesday. Dammit! I love my new phone (G1)...I'm gonna HATE being without it, but I'll just have to be patient and wait for my new one (not my strong points). Until then...I'll be "detoxing" and going through texting withdrawls...

LEGS
---------
1 REP MAX BACK SQUAT
45 LBS X 10
65 LBS X 5
95 LBS X 1
115 LBS X 1
135LBS X 1
155 LBS X 1
165 LBS...FAIL

Day 444...445...446...447...cAn'T kEEp uP...

I have always LOVED writing and posting. In the past I had a couple of family members that regularly read and a few friends. Interest has fizzled...but this is not a guilt trip should it be come across. It is merely an affirmation to me that I do this for ONE person...ME. I don't care about having a fancy page or how many "followers" I have...in fact, I'm pretty clueless about how the blogging community thing "works". Again...not putting anyone down that does write for other people. I think it's amazing...so cool to take that much time out for friends and strangers alike. I mean I know I personally really enjoy reading other blogs, so I'm glad that most other people are not quite so selfish in their motives as I am. This is MY diary...and these are MY struggles...and MY accomplishments...and MY memories. I just so happen to leave it "lying open on the table" for ANYONE to read. I miss it when I don't write...it's just that I've been so busy with the impending holiday and some other personal (internal struggles) issues that I won't share...that I keep getting behind. I just can't seem to keep up. So...once again...I'll play "catch up"...because I don't want to forget even one crazy moment.

Day 444...TUESDAY......sOrE bEyOnD bELieF..."LEGS...HURT". My arms, chest, butt, hamstrings...all just fine...my quads were another story. I don't know that I have EVER had muscle soreness so concentrated in JUST ONE place on my body...ever. The funny part was I was feeling so tight that I almost felt like I was walking like Herman Munster...which is strange because my knees were bending ang working just fine.

I was still determined to workout. I went to the gym and did some upper body work and then I decided to go to the trail that I normally run on and just walk...no not a typo...I really did WALK. It's great to use "active recovery" when muscles are sore, but the problem that I had was that I chose too long of a distance. I got 2 miles away from my car and realized that my legs were done and it was a painful 2 miles back to the car. I made it, but it was tough.

UPPER BODY STRENGTH
4.5 MILE WALK

Day 445...Wednesday...bEttEr bUt sTiLL sOrE...mY aChiN bUtt...
My quads were still really sore. I had to cover the 6AM class for J and he wanted me to come up with the workout. I figured everyone was as sore as me so I chose a workout that was free of legs. I also had to train my client at 4, but once we were done, I stayed to do the workout with the guys in the PM class. It is always fun to chase R..to try and beat him...knowing that I can't. It pushes me to go a little faster...a little harder.

It was full of sit ups...200 to be exact...I almost caught R, but in the end he came out about 20 seconds ahead of me! Doing 200 situps is great on the ABS..and HELL on my butt. The constant rubbing made my crack RAW...graphic and gross I know...but true. That was an unfortunate side effect, but I had a great time with those guys anyway.

WORKOUT
------------
50 SITUPS
25 PULLUPS
50 SITUPS
25 RING DIPS
50 SITUPS
25 SHOULDER PRESS (55 LBS)
50 SITUPS
25 "SUPER MANS"
TIME 17:30

Day 446...Thursday...dEcEiviNg...
They say looks can be deceiving...that was true of Thursday's workout that J created. It was low rep...body weight exercises...seemed easy enough...even if it was for 20 rounds. Oh boy! When you only have 5 reps to do...you don't pace yourself...you just go "balls out" for the lack of a better description. The pullups were my demise as always, but I made it through and it was a nice lesson to be reminded tht the most basic functional movements can kick your butt just as well as a complicated Olympic lift can.

5 PUSHUPS
5 PULLUPS
5 SQUATS
20 ROUNDS (19:37)

Day 447...Friday..."i HATE "mAnmAkeRs"!!!...
I wasn't gettin much done. Finally, I realized that I needed to get to the gym, because my clients would be there waiting on me in an hour. So, I jumped on the elliptical and did a fast hard 30 minutes and ran out the door to the gym. Once I was done with my client, I was going to do the workout that the guys were gonna do in class that night. My client decided she wanted to stay and keep my time for me...no pressure. From the moment I started...I knew this would be a fight til the end. "Manmakers" are BRUTAL. They wear you down and make you use every part of your body. At one point I was freaking out internally...thinking I couldn't finish...afraid of looking like an idiot in front of my client. I survived...made it to the end...but it was AWFUL. My shoulders were ON FIRE! I've decided that "Manmakers" are the worst exercise on the planet!...and doing "Divebombers" with them was like double pushups...PAINFUL! I was trying to channel David Goggins...but I was pretty weak. That was one that I was glad to see end!

CARDIO
-----------
30 MIN ELLIPTICAL (HILLS)

WORKOUT
---------------
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
"MANMAKERS" (2-20 LB DBs)
KTEs
"DIVEBOMBERS"
TIME-34:23

Day 443...dAmN tHoSe nAvY sEaLs!...

Oh boy...where to start???... So, I love the holidays, but I'm feeling a little "Scrooge"-ish. This morning, I was also feelin the weight of "the Monday morning after a holiday weekend". So I was STILL sitting in front of my computer wearing PJs when I got a text from my friend, J. He was telling me that he was gonna do a workout off the "Navy Seals" website. It looked really hard, but...being the crazy person that I am...I wanted to do it. He said he would wait for me, so I threw on workout clothes and headed to the gym.

Once we got started, we decided...well J suggested...that we should do 1 rep max shoulder presses first. I was feelin a little weak, so once I failed at 2 attempts at 90 lbs...I decided to take my 85 lbs and be done. After all that, we started the workout. I knew it would take us a LONG time...I was thinkin maybe 1 hour tops. J joked that it would probably take us an hour and a half. I laughed. I thought that was ridiculous. He was right.

In the end, it took us 1 hour and 35 minutes to complete. We were exhausted and our strength was drained when we were done. In fact, halfway through we were both eating a Zone bar...WHILE we continued to workout. J was takin a bite and then doing a box jump and at another point, I was cramming a bar in my mouth WHILE continuing to squat. I think it was BY FAR the LONGEST Crossfit workout that I have ever done. Wow. Damn those Navy Seals!!!

SHOULDER PRESS
----------------------
1-1-1-1-1-1-1
65-75-80-85-90 Fail-90 Fail-85


WORKOUT
-------------
100 THRUSTERS (me=45 LBS / J=65 LBS)
100 BOX JUMPS (20 IN)
100 PUSH UPS
100 SQUATS
RUN 1 MILE
50 THRUSTERS (me=45 LBS / J=65 LBS)
50 BOX JUMPS (20 IN)
50 PUSH UPS
50 SQUATS
RUN 1 MILE

FOR TIME (1 HR 35 MIN)

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