I’ve been mostly swimming this week. I skipped a crossfit workout on Thursday because my right quad was really sore. That turned out to be a good call because there were 50 air squats in the workout that day.
I went this morning even though I was out until midnight at the Doctor Who showing. I feel tough.
We warmed up with 3 minutes of jump rope practice. Then we did 10-8-6-4-2 reps of strict pull ups. I did it while pushing my feet off my partner’s thigh.
We did 1 minute each of rocking, flutter kicks, sit ups with our feet on a wall, and russian twists. Then we rested a minute and repeated it.
The workout was 7 minutes of:
11 deadlifts at 145 lbs
11 pull ups
It was ugly. I couldn’t get coordinated. I did 2 sets and an extra set of deadlifts.
Last Friday I was with a friend I hadn’t seen since I moved here. We were looking in boxes and the factory representative said that if we needed any more down he’d get the forklift. When I decided I wanted another one I just picked it up and put it on the ground. It was about at face height and wasn’t all that heavy. I realized that my friend was staring at me. “Um… I’ve been doing some…. um…. weightlifting?”
She said, “I see that.”
Seriously they weren’t that heavy but I guess I am stronger than people expect.
We warmed up with 6 minutes of rowing – 30 seconds fast and 30 seconds slow.
Then we did 3 hang snatches (bar from thighs to overhead) every minute on the minute for 7 minutes. I did 55 lbs.
After that we were supposed to work on handstands. I don’t like being upside down. Actually, being upside down doesn’t bother me. Getting upside down bothers me.
The workout was 3 rounds of:
10 hang cleans – bar from thighs to under chin. I did 70 lbs.
15 toes to bar
50 double unders or 90 seconds of practicing double unders
I did it in 11:00.
I went swimming on Thursday night too.
I did a few swimming laps and then mostly floated around in the warm pool.
We started with partner warmups. One partner held a 25 lb plate over their heads while the other did a series of stretches and then we switched. It went back and forth for a while alternating Russian twists while our partner did pushups or squats.
We worked on push presses. That’s bar from shoulder to overhead. I did 80lbs.
Then we did keg or stone walks. We walked for 20 seconds and rested for 10 seconds for 8 rounds. I used a 75 lb stone.
The workout was 12 minutes of:
2 rope climbs or 4 pull to standing with the rope
20 push ups
40 double unders or 80 single jump ropes
I did 3 full rounds and finished the push ups and jump ropes in the fourth round.
We warmed up with an 800 m row. Then we did hang power snatches – bar from knees to overhead – two lifts every minute for 5 minutes. I did 55 lbs.
Then we did front squats. I did 30 at 45 lbs, 20 at 55 lbs, 10 at 65 lbs, and 5 at 75 lbs.
The workout was 4 rounds of:
30 seconds of burpees
30 seconds of body rows
30 seconds rest
After finishing the 4 rounds we rested 2 minutes and did it all again. I usually did 13 or 14 burpees and body rows together in each round.
I went out of town all weekend and ate lots of food and did not exercise. Now it is Tuesday morning and I wasn’t in the mood to be done with vacation yet so I slept in and will be going swimming to start slowly getting back in the swing of things.
We worked on deadlift. I did 165 lbs for sets of three. I didn’t bring my gloves so my limiting factor here was my hands.
Then I did my workout to finish up the Whole Life Challenge. It was 2 minutes each of:
10 squats and 5 pushups
My shuttle runs were slower than the first time I did this but my other sections improved a lot. Overall I improved the whole workout by 25%.
I went swimming. I worked on swimming forwards which is much more tiring than backstroke. I would do 3 lengths of a backstroke and then do 1 length of a breaststroke. I’m getting the breathing and the arm movement but occasionally I get really worn out about halfway down the pool and realize that I’ve forgotten to use my legs again.
Went swimming again. The husband was critiquing my breaststroke. He seemed perplexed by my forgetfulness about legs. Occasionally I got my right leg to play along but my left leg is just a free loader. When I started doing a lot of laps with back stroke I had to stop kicking my legs in order to move my arms and I don’t need to do that anymore so I figure I’ll get the hang of it.
We had to run a 400 in the cold. ‘Nuff said about that.
We did a kettlebell complex where you swing the kettlebell to chest level, catch the ball of it in your hands, squat, and stand up and press overhead. I used 25 lbs and did 50 in a row without stopping.
We did a workout with as many reps as possible in 7 minutes of:
31 double unders or 90 single jump ropes
11 GHD sit ups
I managed to get 20 double unders (not all in a row) on the first set.
The second workout was 7 minutes of:
15 push presses – bar from shoulders to overhead. I did 55 lbs.
We worked on bench press with a close grip. It works the back of the arms more. I could only do 63 lbs in sets of 5.
The workout was 3 rounds of:
15 Box Jumps
15 Back squats – We had to pick the bar up off the ground to start instead of doing it off a rack so I only did 65#.
15 Push Ups
I did it in 7:46.
I went to a skills session. My gym has these every so often to work on specific things. This one was swimming because how can we make CrossFit harder – Let’s add the possibility of drowning! There are swim workouts available. You do laps and at times jump out and lift weights or something crazy like that. I’m not doing it. I just wanted to learn to breathe without inhaling the pool.
It was done at a local high school that has a very good swim program. The coach of the team is also CrossFit certified and used to work out in my class. One of my coaches swam for her in high school. I was working with him first and still inhaling the pool. At one point I was gagging in the deep end and he looked at me and asked if I was dying. I said yes and he said, “Ok” and then kept teaching. I guess he didn’t believe me.
I got sent to the remedial side of the pool. But I was a star in remedial class! The words, “Ok, now watch Heather do it because she’s good at this” were used. Shocked me. But the swim coach wandered past remedial class at one point, looked at me for about 0.25 seconds, and diagnosed my whole problem with breathing. I have to breathe harder to exhale my full breath under water so I’m not making a vacuum when I come up that makes me inhale water. Problem solved. There was another coach working with me at this point and he asked at the end how I felt. I said that I was still swallowing a lot of water but not inhaling it. He said that was ok because swallowing it wouldn’t kill me like inhaling it would. Fair point I guess.
I tried to practice breathing at the pool. My freestyle still sucks but I can breathe on the breast stroke now. I’ll have work on that stroke.
It is bring a friend week so the workouts aren’t too bad.
We did 5 sets of 5 kettle bell thrusters. I had a 25# kettle bell in each hand. Hold the kettlebells at your shoulders, squat, then stand up and press them overhead.
The workout was 21 reps then 15 reps then 9 reps of:
I was psychic this morning. Twice. I put on a part of capri-length sweats and wondered if I should shave better. There is one exercise we do where a partner holds your calves. Then I wondered if I should check the workout but realized if I did then I probably wouldn’t go.
I was right on both counts.
We warmed up with 15 reps then 12 reps then 9 reps of wall balls with a 10 lb ball, jumping lunges, and pikes. After some stretching we did squat snatches – bar from floor to overhead. We did light weight 5 reps every minute on the minute for 7 minutes. I did 50 lbs.
We skipped the glute hamstring raises that require leg shaving.
The workout was 6 rounds (yeah, right) of:
400 m run
There was a 20 minute time limit or I’d still be there. I got through 3 whole rounds and the 4th run.
We started with Good Mornings. You have a bar on your shoulders behind your head and bend forward at the waist. It is like the beginning of a forward bend in Sun Salutations in yoga. I like these because I can do them well. We did 6 sets of 6 alternated with glute-hamstring raises. A partner holds your legs when you kneel. Then you lean forward as far as you can and then fall down to the ground. Push back up and then control the motion back to kneeling. It is much harder than it sounds.
The workout was:
30 wall balls with a 14 lb ball – squat and then stand up and throw the ball up to a mark on the wall 9 feet up
30 cleans – bar floor to chin. I did 55 lbs.
30 wall balls
20 cleans – I did 70 lbs.
30 wall balls
10 cleans – I did 80 lbs.
There was a 15 minute limit. I got through 7 of the last set of cleans. It was rough. The weights were low for me but by the time I got to 80 lbs I was beat.
We worked on finding our one rep max in the back squat. I thought mine was around 145 lbs. I looked on the computer and it said it was 175! Crap. I managed to do 175 today but it wasn’t pretty. I must have been in superwoman mode the day I did that.
Actually I look nothing like that when I do it but you get the idea.
I did 3 full rounds and rope pull to stands and the kettle bells again.
I was out of town all weekend judging a trail ride. I did some hiking around to find horses or to get to judging spots on the trail. I also ate lots of forbidden food. I willfully ate doritoes and tootsie rolls.
These rides and the travel kicks my butt. I got in at midnight Monday morning and had to go to work yesterday. I went to bed when I got home and skipped working out this morning. I feel much better. I’m going to go swim today to get at least a little exercise in.
We warmed up with double under practice. I didn’t get any. I can’t do double unders when I’m not really tired. I’m not sure why.
Then we spent 15 minutes on gymnastic skills. I worked on kipping for pull ups. We also did handstand holds.
The workout was nasty. It was as many rounds as possible in 25 minutes of:
10 squat cleans – bar from floor to shoulder while squatting. I did 65#.
150 feet of stone carries – That’s this ……
… but with less muscles and a smaller stone when I do it. I used a 75 lb stone.
88 double unders or 176 single jump ropes
I did the whole thing 3 times and finished the squat cleans, stone carry, and did 3 double unders in 25 minutes. My strategy for this workout was to take my time. My legs were so sore from Tuesday’s workout that I knew that this was going to be rough. Usually I get yelled at for not squatting low enough. Today both trainers were all happy that I was squatting low. I told them that it was because at that point my legs were numb and I had no clue what they were doing.
I was nailing double unders too. Well, nailing them for me. During my first set of jump ropes I got 12. Of course, not a soul was looking. They would look over when I was doing singles and tell me to do doubles but then they’d look away. Finally they started listening when they weren’t looking. You can hear the speed changes in the rope between doubles and singles so they believed me. I managed to hit them pretty consistently when I was exhausted. I’m not sure if I quit thinking so much or what but I do much better then.
Saturday and Sunday
I went swimming on Saturday and then went back on Sunday with the husband. That day we worked on stretching in the warm pool and then just floating around and relaxing instead of doing laps.
We warmed up with rowing for 5 minutes alternating 30 seconds fast and 30 seconds slow.
We worked on strict presses which is bar from shoulder to overhead with no use of momentum. I did 60 lbs.
The first workout was 3 rounds of:
35 ball slams – 20 lb ball thrown down from overhead, squat to catch it on the bounce
15 push ups
10 one legged squats
5 burpee box jumps
I did it in 13:18.
Then we had to do 5 minutes of maximum effort wall climbs. You lay down on your stomach (my favorite part) with your feet near the wall. Push up and walk your feet backwards up the wall until you are in a handstand. I can’t go all the way to the wall.
The Whole Life Challenge is still going well. This week’s challenge is mindfulness. I’m using a meditation series from Headspace. They have series of 10 minute guided meditations.
The food portion is still going well. For the first month I’m down 10 lbs. I’ll have a food post tomorrow.
We started with split jerks. That is taking the bar from your shoulders to overhead while jumping your feet apart. The jump gives you more momentum on the bar. I did 90 lbs. That’s 10 lbs more than I did previously.
We did core work. We did one minute each of:
Hollow rock – feet and shoulders off the ground and rock
Plank hold on elbows
Russian twists with a 25 lb plate
Then we repeated the sequence.
The workout was 21 reps then 15 reps then 9 reps of:
Hang squat cleans – bar from hips to chin while squatting. I did 55 lbs which is light for me. I was going too fast at first and kept hitting myself with the bar at the top of the lift. I was bruised on my chest for a few days.
After each round we had to do 150 jump ropes.
I did it in 12:01.
I went to the pool to swim laps but the lap pool heater was broken. I freeze in that pool normally so I hung out in the bathwater-like therapy pool.
We warmed up with 3 minutes of rowing and then lots of air squats.
We did squats again. I did 30 at 85 lbs, 20 at 105 lbs, 10 at 115 lbs, and 5 at 125. My right hip is messed up. I had a massage yesterday that was super painful to try to help it. It doesn’t hurt as much yet but it isn’t working right still. I’m stretching a lot but I’m not sure if that’s helping or hurting at this point.
We did another 500 meter row. I did it in 2:35.
Our core work was holding a crunch for 10 seconds 5 times and holding a back extension for 10 seconds 5 times.
The workout was tire flipping and burpees for 5 minutes. I had a partner for my tire. I’m not sure how much the tire weighed. Probably between 250-350 lbs. We had to flip the tire and then do a burpee and jump up onto the tire. Then flip twice and do 2 burpees. Then do 3. We got through the tire flips on round 6 and did 2 burpees in that round.
While we were walking into the gym today, a woman in my class asked me how I managed to consistently get to the gym early in the morning for every one of our scheduled classes. She says that she always wants to sleep in. I let her in on my secret. Every Monday and Wednesday, sometime in the early evening, I will have the thought, “Ugh, I do not want to go tomorrow morning.”
I have my morning routine down to a science. I get up immediately when the alarm goes off at 5:30, put on my clothes, brush my teeth, pat my hair down into some semblence of order, eat a date, and leave by 5:45 for 6:00 class. If I think about it I’ll make excuses not to go. If I look at the workout on the computer before I leave, I won’t go. Just get up and go without thinking. Leave before even fully waking up and you won’t realize what you are doing.
She said that she has started sleeping in her workout gear so she only has to put her shoes on in the morning and go. I think morning workout people can do it only because it eliminates all thought.
The strengths today were snatches at 55% of our 1 rep max. We did 3 every minute on the minute for 7 minutes.
Then we did Good Mornings. You have a bar behind your head and bend forward at the waist to level. It works your hamstrings. I like these because they are easy for me. All that yoga and sun salutations have paid off.
The workout was:
50 wall balls with 14#
40 box jumps
30 back extensions with a 25# plate
10 ring dips
I did it in 10:22. For the back extensions I saw the one trainer demonstrate putting the weight on your back. You flip it up over your head. My thought – “I will knock my own self out if I try that.” So, I held it to my chest. I’ve done that before. I went down and the weight hit the machine and bounced back and hit me in the chin. Crap, I hate it when they are right! Every time I hear people going on and on about how CrossFit causes injuries I think about how the only injuries I’ve ever seen in my gym have been a direct result of being clumsy. I rolled my ankle walking between exercises once. Another person in my class broke her foot tripping on the sidewalk about 25 feet into a run. Probably the only time we’re safe from ourselves is when we are doing exercises exactly as directed by trainers!
Whole Life Challenge is still going well. I’m down about 6.5 lbs. I still have a perfect score in the game. That is going to end this weekend. I’m going out of town to judge a ride and I eat what they give me. As one person said, “If you are going to fall off the wagon, you might as well end up in a ditch!” There will be tables of desserts. I will try to control myself.
In a total renunciation of everything written above – I slept in today! This weekend kicked my butt. I needed extra sleep to try to recover. But, I’m off to the other gym now to swim.
We did bent over rows. I used 35 lb kettle bells. We did 3 sets of 8 reps. Then we worked on pull ups.
The workout was 5 rounds of:
15 slam balls – throw a ball towards the ground from above your head, squat and catch it when it hits the ground.
11 kettle bells cleans – bring kettle bells from ground to your shoulders while squatting
That doesn’t read too terribly badly but oh, did it ever suck. The kettle bell cleans were awkward and painful. I used 25# kettle bells and did it in 11:26.
Later that day I tried to put ear drops in a cat and did not have the strength to squeeze the bottle. Stupid arm days.
Friday – Monday
We went to my parents’ house for the weekend. There were two big family dinners. Guess who is on a super restrictive diet? ME!! I brought all my own food for the weekend and I didn’t cheat at all. There was a whole table of desserts. For the first week of the Whole Life Challenge I’m down 5 lbs.Next weekend I’m totally going to eat horribly and I don’t have a choice about it so I wanted to make sure this weekend went as prescribed.
It was cold this morning at 6 AM. My thought driving to the gym was “Please don’t make us run outside for warmup.” Well, we didn’t run for warmup.
The strength work was Bulgarian split squats. I did 25 # kettle bells in each hand.
The workout was… running…outside….in the cold. Actually, it felt ok since we were hot by that time.
As many rounds as possible in 20 minutes of:
400 m run
maximum effort pull ups
My max effort pull up number is zero since I can’t do them. I ended up running the 400 m four times and doing another 200 m run when time was getting short. I did jumping pull ups and got 70.
For our strength work we did cleans – bar from floor to chin. I did 100 lbs which is a new PR for me.
The workout was 15 reps then 12 – 9 – 6 – 3 of:
Thrusters – squat with the bar at your chin then stand up and push it over head – I did 55 #.
I did it in 10:38. Thrusters always kill me.
The Whole Life Challenge started. This is an 8 week diet and exercise challenge. The diet is:
No grains – except brown rice, quinoa, buckwheat, wild rice, and amaranthif you are a vegetarian – We Win!
No sugar – no artificial sweeteners – no honey, agave, fruit juice etc. You can have stevia.
No starchy vegetables like potatoes or corn. You can have sweet potatoes.
No dairy except small amounts of butter are allowed.
No soy except miso and tempeh for vegetarians
No processed food. If it has any chemicals in the ingredient list you can’t have it.
So for me this means mainly fruits and vegetables. I love the fact that we can have rice this year. We didn’t have it last year. I had such bad cravings for rice the second month. I don’t even eat rice all that often but I was dreaming of it.
The first weekly challenge is to drink 1/2 oz of water per lb of bodyweight daily. I hate water challenges. I always get headaches.
We also need to do 10 minutes of working out every day, 10 minutes of stretching, and take a supplement of our choice daily. I’m taking B12.
I went swimming for my workout. I also stretched in the whirlpool.
I drove for about 8 hrs but still got in a 10 minute walk when I got home. From now on assume a 10 minute walk on days I don’t post a real workout.
We did back squats again. The reps were 30-20-10-5 like last week but we had to do heavier weights this week. My pounds were 75-85-95-110.
I did the Whole Life Challenge baseline workout today. It started with 2 minutes of 25 yard sprints. I did 10 lengths. Then there was a 1 minute rest and then 2 minutes of 5 push ups and 10 squats. I did 4 rounds. Rest one minute and then 2 minutes of sit ups. I did 37. Rest one minute and back to the 25 yard sprints. I did 9 lengths that time.
We started with Bulgarian split squats. They look like this.
It is easier to see than to describe. I did 5 sets of 5 on each leg with 33 lbs.
In between sets we did box jumps.
The workout was:
3 wall climbs – start laying down (my favorite part!) with feet touching the wall. Go into a plank and then walk your feet up the wall. Walk your arms back until your chest touches the wall and walk back out to plank. Or, get your feet up on the wall, get stuck, move your hands around a bit, and then fall down. I’ll let you guess which I chose.
9 pull ups
We did that for 4 minutes and I did 36 reps. Then we rested 2 minutes and started over for 6 minutes. I did 54 reps. Rest 2 minutes and then go for 8 minutes. I did 63 reps.
For strengths we did 3 sets of 3 front squats and 3 overhead presses. I did 75#.
The workout was:
100 overhead squats with a 33# bar
Then 3 rounds of:
5 kettle bell swings at 55# – I can barely do these with any kind of control at that weight.
20 double unders or 51 singles
I did it in 8:36. After that my coach made me do an additional 3 minutes of double under practice because I was doing mostly singles in the workout. My legs were dead from all the squats.
I blew off my CrossFit class because I had been up early chasing a dog. I did manage to go swimming after work for a bit.
Some more swimming. Swimming posts are sort of boring and lacking in details because I don’t count laps or anything. I mostly just play around for about 20-30 minutes.
That afternoon I went for a 4 mile walk. I was going to time it but realized that I forgot to check the clock before I left. Fail! I know I got back at 4:22 which is not helpful at all.
We did a lot of squats today. I started with 30 reps at 55 lbs then 20 reps at 70 lbs, 10 reps at 75, and 5 reps at 85.
The workout was for 7 minutes. It started with 3 slam balls. You take a small 20 lb medicine ball, hold it above your head, then throw it to the ground while you squat so you can catch it when it bounces an inch or so off the ground. After that we did 3 toes to bar. In my case it was knees to somewhere mid-waist. The next time through you add 3 reps. Keep going for the 7 minutes. I got up to 18 reps where I got all the slam balls and 9 of the knees to waist.
I’m gearing up to do the Whole Life Challenge again starting on Sept 7. I did this diet and exercise challenge last fall. It made some lasting changes for me like not buying any processed food to have at home in the last year. Unfortunately, my diet has been crap this summer and I’ve gained the 15 lbs I lost during the last challenge back. The challenge is basically a whole foods paleo diet but vegetarians get some special exemptions. We get to eat quinoa and buckwheat. That’s a lifesaver because udon noodles can be made with buckwheat and after 2 months I was craving some pasta. This year, we get to eat brown rice. I was absurdly excited. I don’t even eat rice all that much and I’m thrilled. Stir frys!
To document what I eat and to get inspiration during the challenge I signed up for Instagram. I’m @eatsveggies. My camera phone sucks but it makes me have some accountability.
We warmed up with a 500 m row where every 100 m was supposed to get faster. After stretching we did 3 rounds of 10 wall balls, a 50 foot bear crawl, and 10 pushups.
We did snatch grip deadlifts. Usually when I deadlift and the weight gets heavy I alternate my hands on the bar so one palm is facing towards me and the other is facing away. With the snatch grip both palms are facing towards you. My grip has always been my weak point. I was able to do 155 lbs today and that is a big improvement from the last time I tried this grip.
The workout was 21 reps then 15 reps then 9 reps of:
Wall balls at 14 lbs
Overhead squats – I used a 55# bar over my head.
High pulls – Bar starts on the floor and you pull straight up to your chin.
I finished in 9:22. That was harder than it looks. The high pulls were killing me and I’m not sure why.
Swimming. I’m liking this focus on swimming as meditation instead of forced aerobic exercise. I don’t count laps or anything. I just swim until it clicks in my head that I’m done. Then I go jump in the hot tub. I was watching the other ladies in the pool yesterday. They were older and were just lazily swimming along doing laps and I was struck by how beautiful they were. That shows how happy my brain was because that is totally not me. My brain even stayed happy when I realized that the sauna was broken again.
Yoga class. Yoga class with non-yoga people is fun. There is a lot more swearing than normal.
I tried to go swimming later but I went with the husband and he lost his goggles. He wasn’t going to lap swim without them so we ended up goofing around in the warm therapy pool instead.
Today was the first time in a long time that I looked at the workout and contemplated going home. This is why I go first thing in the morning and don’t look at the workout ahead of time.
We started with a 400 m run and then stretches and squats for warmup.
Our strength work was working on squat cleans. I did 75 lbs working on form. I didn’t want to do too much with what was coming up.
The workout was 5 rounds of:
400 m run
30 box jumps
30 wall balls
I managed to finish 4 rounds in 30 minutes. My legs are mostly numb and that probably a good thing.
Our strength work started with weighted dips. I consider my body weight to be quite enough weight, thank you. We did 4 sets of 5. Then we moved onto overhead squats. We were doing light weight so I did all of my 4 sets of 5 reps at 35# but my trainer made me do an extra one at 45.
The workout was 21 reps then 15 reps then 9 reps of:
Deadlifts – I did 125#
Handstand pushups or 2x pikes – I did pikes.
I did it in 4:51.
I went swimming. I did 10 laps without stopping in the backstroke.
Free yoga classes got added to my CrossFit membership. I was all excited but I was worried that being CrossFit it was going to be some insane power flow class. I like hatha style classes that are more about holding the poses in order to get a good release. Happily, it was the kind of class I like so I’ll be going back. I did get outed as a yoga person though. The class was me and three guys who seem to be new to yoga. We were doing pigeon pose which is one of my favorites. I dropped into it while the guys were still figuring out how to twist their legs around like the teacher. The teacher called me out on having done this before. I think she was glad.
Then we went canoeing with people from work. The husband and I got separated from the group as soon as we started. He was on a mission. They were floating and playing. I didn’t row much because the water was taking us downstream at a good pace.
I also went for a 2 mile walk to see how fast I could do it. I’m still thinking about doing the Iceland MoonWalk. I may do a marathon training cycle now to see if it is something I enjoy and to see if I can get near the 14 minute mile pace. I was at 17.5 on this walk. I can do 15 minute miles on a treadmill but it is harder outside.
I went swimming before work. I’ve decided that swimming isn’t going to be a major workout for me. I’m treating it more as recovery and relaxation. I want to do it almost like a walking meditation but without drowning. I have to keep my mind a little awake or I start to sink. I didn’t think I was doing a good job on the meditation yesterday but I was wrong. I got to work and it was insane. In the first 15 minutes we were open we had 25 people sign in. Some slow days that all we see in a 6 hr shift. A few minutes in I realized that my brain felt like it was still floating. I think I may have been bobbing my head. I was pretty chill.
We figured out our one rep max on the kettlebell swings. I could do 60 lbs up over my head and 70 lbs Russian style, which is just up until your arms are parallel to the floor.
We did turkish get ups after that. I held a 25# kettlebell in one hand above my head and then got down on the floor and got back up. We were supposed to do 4 rounds of 2 on each arm. That was a lot.
The workout was:
1 rope climb or 5 body rows – I did body rows
20 double unders or 50 single jump ropes
We did that every minute on the minute for 11 minutes. I did singles because I could do them fast and get done with each round in about 25 seconds. Then I could rest. You never get to rest in the middle of a workout.
I went swimming in the morning because I had an unexpected day off. I worked mostly on back stroke since it is my favorite. I was really sore from the medicine ball partner sit ups on Tuesday and the heavy thrusters made my triceps sore too.
Our warm up was rowing until the machine said we burned 10 calories and then doing 10 pushups, row again and do 10 squats and then repeat that once. After that we did some stretching.
The strength work was to find our one rep max on back squats (bar on shoulders behind head and squat). My previous one was 135#. I did 175# today.
The workout was a partner one. They matched up people of similar strengths but my partner and I were the odd people out. He is super strong. In the workout our goal was to move 20,000 lbs. It had to be half back squats and half lifting from ground to overhead. The first partner would go for 90 seconds and then we both had to do 10 pushups. When we finished the pushups the next partner would start lifting until 90 seconds had passed from the last person stopping and then we’d do pushups again. We were supposed to be doing the same weight for the squats and the overhead lift. Since we had different strength the trainer had us get an 85# bar set up. I was supposed to do most of the squats since that was a good weight for high rep squats for me and he would do the overhead since I wouldn’t be able to help much there. That worked until we were done with the squat reps we needed and I had to help out going overhead. I got 85# over my head twice! Then they made me a new 55# bar so I could actually be a productive member of the team again. We finished our 210 reps in 21:45. It wasn’t actually 20,000 for us since my weight was lower but I wasn’t quibbling.
I went swimming again nice and easy to stretch out my sore muscles to get ready for Saturday.
Run for Your Lives – I did a zombie run. I wrote all about it here. There are pictures of me in all my Zombie Medusa loveliness!
Apparently I am a delicate little flower because here are some of my injuries on Sunday morning.
This picture does not do justice to the lovely purples and greens that I am sporting.
We did 3 mini workouts today.
The first one was with a partner. One partner did 10 ball slams while the other did as many passes on the monkey bars as possible. I couldn’t do the hand over hand thing as a kid and I can’t do it now either.
Next we did tire flips. Finally! I’ve been in CrossFit over a year and never done a tire flip. We worked with a partner and flipped the tire for 60 seconds and then did 30 seconds of jumps onto the tire. We did this for 6 minutes. My partner and I did the 384 lb tire because we are tough (and because we didn’t claim the lighter tires fast enough). We spent part of the time flipping it uphill too because we aren’t real bright.
The next workout was 5 rounds of:
5 pull ups
10 hang snatches – bar from knees to overhead. I did 4 rounds of 55# and then dropped to 45#
15 jumping squats
I did it in 8:36.
Does anyone want to do something crazy with me? I’ve been reading about the Iceland Moonwalk and I really want to do it. It is next June. It is an overnight walking marathon on the night of the solstice in Iceland. Walk the Walk is a UK based group that does events like this to raise money for breast cancer research. They lead a tour to the event. Oh, and you have to do the marathon in a decorated bra.
I was in Iceland for a layover once as a teenager and always wanted to go back. Except for the weird food, I feel like it is my kind of place. Hot water and ponies. The tour has whale watching and lots of soaking in hot springs. There are no scheduled pony times but there is room in the schedule to add it in.
It was an open gym day. We could go in and work on anything we needed help with. I decided to work on speed getting under the bar. When you are doing cleans or snatches and the weight gets heavy you want to get the bar moving quickly upwards and then you squat under it and catch it. It is a trick to be able to lift more weight than you could if you were just trying to lift it with arm strength alone. I suck at it.
I figured I’d go and get a few pointers and then work on it in a corner by myself. Nope, I showed up at a time when there were only a few people there. I had a trainer’s full attention. That’s never a good thing! LOL.
I did get better though. I was throwing around 95# like it was nothing. That’s been my max for a while so hopefully this will help.
Tried to go swimming again. Worked on breathing. Inhaled less of the pool. Decided that I really need adult supervision.
Warm up started with a 400 m run carrying a 14# medicine ball. Then we did squats and had to jump over the ball.
We did 4 light cleans every minute on the minute for 7 minutes. I was doing 55 lbs. No problem after Friday.
Then we did partner situps passing a medicine ball back and forth. We did 30 sit ups each.
The workout was as many rounds as possible in 9 minutes of:
11 thrusters – hold the bar at your chin and squat, stand and push it overhead. I did 55#. That’s heavy for me on that move and I wore out quickly.
11 handstand pushups or 22 pikes
I managed to get through 3 rounds. I could only do a few thrusters at a time without putting the bar down.
For strength training we alternated push presses (bar from shoulder to overhead) and deficit pushups (hands on weights so you stretch more to get your chest to the ground). I did 80 lbs on the push press. I really wanted to do 5 lbs more to get a new personal best but it wasn’t happening that day.
The workout was as many rounds as possible in 8 minutes of:
10 Box Jumps
20 Kettle Bell Swings with a 35# kettle bell
I did 4 full rounds and 2 extra box jumps. I just was not moving well this day.
That night the husband took me to his gym to sign up to use the pool. It is a fancy gym. It is quite a culture shock from a CrossFit box. It has air conditioning. There are machines. I watched people drinking soda from a fast food cup while on the treadmill. There is also a sauna and a steam room. I like that. Even when it is super hot I like the sauna.
The husband said that on the one really hot day they had iced towels for people to use after they came off the treadmills in the air conditioned gym. On that day at my gym we got to run outside but we did get to do our cool down stretches under the ceiling fan.
I went swimming after work. I don’t know how to breathe properly when swimming laps. I looked online and found some exercises to try. I used a kickboard and just practiced breathing. I feel like I inhaled half the pool.
Went to the fancy gym and worked on my deadlift. I wanted to see what my one rep max would be. I managed to get up to 205 lbs. Then I went swimming. I only did 10 lengths alternating my crappy crawl and backstroke. I can breathe right for a few strokes and then I start inhaling water. Oh well, it is getting better I guess.
It is a special week at the gym. It is the CrossFit games. My trainer is out there with the woman from here that is competing. Instead of regular classes we are having skill practices. Today was kipping. I need help with that so I went in. (When the husband saw me getting ready he was confused. I said I was going to a special class. He asked if I had been bad. Nope, I’m just remedial.)
Kipping is when you use your body to get momentum to make pull ups or toes to bar moves easier. The class did help me a lot. He went back to step one and talked us through it. When you do the kip your legs and abs drive your body most of the way up to the bar. I got about halfway up which is more than I’ve ever done before. My hands hurt though from all the pull up work.
We did a workout of 21 reps then 15 reps then 9 reps of:
Deadlifts – I did 105#.
I did it in 6:44. The deadlifts made my hands cry after the pull ups.
I skipped my class this morning. I feel like such a rebel! I have a long busy day planned. It is my first day “off” in a while and I have to go do a Quilts of Valor guild talk tonight. I wanted to have an easy lazy morning.
The CrossFit Games Masters Division starts today and goes through Thursday. You can watch at games.crossfit.com. I’ll be glued to the Ladies 60+ division. If you think that can’t be all that impressive just go take a look. One of the competitors routinely laps me on runs and lifts more weight than I can even consider. She’s even been known to pick up bars for me when I drop them and can’t lift them back to the rack. Today starts with 5 rounds of a 400 m run and 15 overhead squats.
As we walked into the gym we were discussing what hurt worst from Tuesday’s workout. My shoulders hurt but my inner thighs were screaming. So guess what the workout is focused on? Yep, shoulders and thighs!
We had severe storms the night before and the gym flooded. Part of it had the mats torn up to let them dry. But the show must go on!
The warmup was a 400m run followed by 3 rounds of 10 kettle bell swings and 5 squats.
Our strength was snatches. That’s taking the bar from the thigh to over head. I did 60 lbs. I wanted to get more. My max is 65 but not today.
The workout was 21 reps then 15 reps then 9 reps of:
Overhead squats – Hold the bar overhead and squat. I did 45 lbs.
Slam balls – Take a small weighted ball (20#) over head and throw it down. Squat and catch it on the bounce.
I did it in 4:26.
I went in Sunday because I have some classes to make up from being on vacation. I like Sundays because you get to pick what workout you want to do from all the ones offered that week. I intended to do one with a lot of running. For the warmup we did a 400 m run and it was really hot out. I changed my mind. The Sunday class is at 10:30. It reminds me of one benefit of working out at 6 AM. The gym is not air conditioned so the morning are not quite so hot.
My workout was as many rounds as possible in 3 minutes of:
3 Squat Clean Thrusters – Bar from floor to shoulders while squatting and then stand up and press it overhead. I did 55#.
9 Back Extensions
After 3 minutes you rest 1 minute. Repeat this for a total of 5 sets. I ended up doing 128 moves in the 15 minutes of work. Those thrusters got heavy quickly. I ended up tearing up my right hand because I didn’t have my gloves with me since I thought I was going to be running.
3 mile walk
Our warmup started with running with a 35# plate. We had partners so we passed it off to each other.
Our strength was hang squat cleans – bar from thigh to shoulder while squatting. I have a hangup at 95# on this move. I did it once almost by accident but haven’t been able to do it since. Today I was determined to work up to it. I did 55 then 75 then 85. No problems. I went up to 95 and couldn’t get close. I figured that was stupid so I went to 90 to sneak up on it. No problem. I put the 95 back on and did it fine. I remember when we were doing competitions in March and April I couldn’t get close to doing this weight. I’ve been thinking that I haven’t been progressing in strength much lately but maybe I am.
The workout was:
500 m row
10 man makers – Take 25# kettlebells on the ground. Get into pushup position with your hands on them. Do a pushup. Lift one kettlebell to your shoulder. Put it down and do a pushup. Lift the other one to your shoulder. Put it down. Stand up. Lift both kettlebells to your shoulders. Squat and then press them overhead. That’s one.