Tag Archives For: crossfit

02 Jul, 2013

Fitness Tuesday

/ posted in: Fitness

Bless me readers for I have sinned.  It has been 2 weeks since my last workout.  I did some snorkeling on vacation.  I jumped up and down in the waves on the beach.  But my hotel did not have a workout facility and even though I have oodles of body weight only workouts pinned on Pinterest I was lazy.

Tuesday

First thing back I had to do a 400 m run while carrying a 25 lb kettlebell.  Ugh.

We did a 1000 m row for time.  I did it in 4:28.

Our strength today was 5 sets of three presses from behind the neck to overhead followed by three squats with the bar held overhead.  I did 63 lbs.

The workout was 5 rounds of:

  • 30 double unders or 90 single jump ropes
  • 10 hand stand pushups or 20 pike pushups

My trainer decided that since all of us can do some double unders (the rope goes under you twice each time you jump) that we all had to get the 30 double unders on the first round.  I managed to do it but it took a while.  I’m getting better at those as long as I don’t think about it too much.

After that I switched to singles with the occasional double under thrown in if I was feeling sassy.  I finished in 9:48.

 

18 Jun, 2013

Fitness Tuesday

/ posted in: Fitness

Thursday

Yeah!  No running today!  That’s always a happy day in my book.  The warmup was done by a coach that is coming in to do the Olympic-style lifting class.  There was stretching and then we did 3 rounds of 10 light wall balls alternating with burpee jacks.  You get in a pushup position with your feet together and hands wide apart.  Jump your hands together and feet out.

The strength work started with overhead presses while in a deep squat.  I have good shoulder mobility so this wasn’t too hard for me.  I did 33 lbs.  Other people who are a lot stronger than me were staying with 15 lbs.

Then we did pull up work which I still totally suck at.

The workout was 4 rounds of:

  • 30 Russian twists with a 10# ball – Sit on the ground with your feet off the ground.  Touch the ball to each side of your hips.  That’s one.
  • 15 slam balls – Stand up with ball overhead.  Throw it down on the ground and squat to catch it.
  • 5 Turkish get ups – Lay down on the ground with the ball in your hand.  Extend your arm straight up.  Get up while keeping the ball balanced overhead and then lie back down with your arm still extended.  Don’t drop the ball on your face.

I did it in 13:14.  I had never done Turkish get ups before but I was a strange child who liked to spend time balancing things on various parts of my body.  They taught us a very deliberate way to do it slowly.  I could just get up and then cross my legs, drop into a cross legged sit, and then lay back and keep the ball up.  I could hear my trainer wanting to yell at me but not really being able too.  Then one time the ball wobbled and he yelled, “Heather! Slower on the down!”  I laughed and I think he felt better.

The husband has been swimming.  Let me back up.  He was on the swim team in high school.  He also did triathalons.  He was a very good runner.  Fast forward through the Army years where he gets broken in various creative ways and he isn’t able to run anymore.  A lot of time it hurts him just to walk.  But, he thinks he should still be able to run.  I’ve tried to convince him to swim for exercise instead.  I’ve even offered gym memberships with pools for gifts.  No go until a month ago when he decided to go to a gym with a pool and swim.  Now he’s a convert.  He actually used the words, “Since I’ve been swimming I don’t hurt nearly as much.  Who would have thought?”  I pointed out that I had thought that repeatedly and vocally.

Now he wants to take me swimming too.  I went and did some laps with him.  I’m not a good swimmer.  I’m not going to drown in the pool but I can’t breathe right to do the correct strokes.  I like back stroke since I don’t have to have my breathing parts in the water.

Saturday

Went swimming again.  I really want to take a snorkel.  Then I could swim laps all day long.

Tuesday

After warm up our first activity was a bear complex every minute on the minute for 10 minutes.  To do this you start with a bar on the ground.  Pick it up to under your chin, squat, stand up and push it overhead, bring it behind your head to rest on your shoulders, squat, stand up and push it overhead, put it back on the ground.  I did 63 lbs.

The workout was 5 rounds of:

  • 400 m run (if you are slow 200 m)
  • 21 deadlifts at 95#

I could have told you that I was slow but our trainer had us all do the 400 m run on the first set.  If we weren’t finished with the run and the deadlifts in 3 minutes then we could do the 200 m run for the rest.  By the end everyone was doing 200 m.  I finished in 17:47.  I had no energy today.

11 Jun, 2013

Fitness Tuesday

/ posted in: Fitness

Thursday

We warmed up with rowing. We did 250 m then 10 pushups. At 500 m we did 10 pike pushups. At 750 it was 10 pushups again and at 1000 m it was 10 pikes.

My arms were still really weak and sore from Tuesday and today was another arm day. We worked on ring dips and muscle up transitions. Basically, I can’t do either one but my arms are sore from trying.

We also did 5 thrusters on the minute for 7 minutes. You hold a bar under your chin, squat, and then push it overhead while you stand up. I did 55#. The suggested weight was 75% of your body weight. I wouldn’t even be able to pick that up let alone get it overhead.

The workout was as many reps as possible in 7 minutes of:

  • 15 kettle bell swings – I did 35#
  • 1 rope climb or 7 body rows on the rings – I did rows.

I did 4 rounds and got through 10 kettle bell swings again.

Sunday

1.5 mile walk

Tuesday

We warmed up with a nice little 400 m jog while carrying a sandbag on our shoulders.  Please read that will all the sarcasm that I intend.

Then we did lunges with the sandbags and did squats and overhead lifts with them.  Good times.

Our strength work today started with back squats.  We did 5 sets of five and I got up to 140 lbs but my form wasn’t great at that weight.  Then we did Romanian deadlifts with kettlebells – 3 sets of 8.  I got up to 35# in each hand.

The workout was 90 seconds of max effort of each other 4 exercises:

  • Sumo Deadlift High Pulls – 35# kettlebell on the ground, squat and pick it up, stand up and pull it up to your chin.
  • Sit ups
  • Wall climbs – Start in pushup position with your toes touching a wall.  Move backwards into handstand position.  I get stuck halfway up.
  • Jumping lunges

I did 83 total reps.

04 Jun, 2013

Fitness Tuesday

/ posted in: Fitness

Hosted by Mari today.

Thursday

We had to do single arm snatches with kettlebells. You take the kettle bell from the floor to above your head with one hand. I used 25 lbs to 3 sets of 10 (alternating arms).

Then we did back squats. You have the bar on your shoulders behind your head. We did 4 sets of 8. I did 110 lbs. I can go heavier than that but I was getting whipped at about rep 4.

There was a 500 m row as fast as we could. I did it in a little over 2 minutes.

Then we did a burpee workout. We did 40 seconds of burpees and a 20 second rest for 5 minutes. It was very hot even at 6 AM so this was not fun. I did 42.

Thursday

My trainer is creative. Creativity in a trainer is a bad thing. For warm up this morning we had to go for a 400 m run – while carrying a barbell on our shoulders. I had a 33 lb bar. I have enough problems running without adding weight and making it so I can’t use my arms. The run takes us on the sidewalk by a busy street. The person behind me asked if I ever wonder what the people driving by think of us. “There goes those idiots again?”
“Just taking our barbells for a run. Don’t mind us.”
I, of course, manage to slam the side of mine into a very large sign which made the person behind me laugh – until she hit a concrete post. My arms were wrecked from that but luckily this was a major arm workout day so it only got worse.
There was more warmup after that but I’ve blocked it from my mind.

We did seated shoulder press. I was struggling on 45 lbs. We alternated that with ring pull ups. Your partner held your feet and pushed you up so you got the full range of motion.

The workout was 5 rounds of:

  • 30 med ball cleans – Squat down and pick up a 20 # medicine ball and raise it to your chin while standing up.  Squat.  Stand up.  Put it down.  As someone mentioned when it was over, “You say it was 30 but there are 2 squats in each move.  You sneaked in 60 squats each time.” Yeah, they are sneaky that way.
  • 15 sit ups
  • 10 alternating arm kettle bell snatches- I did 25 lbs.

There was a 20 minute time limit.  I got through 3 rounds and did all the med ball cleans and 10 sit ups in the next round.

I saw this on Pinterest the other day.  It must be true…

 

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But I like them best when they are over.

28 May, 2013

Fitness Tuesday

/ posted in: Fitness

Thursday

We started with 4 rounds of 20 seconds of rowing and 10 seconds of rest.  Then we did 4 rounds of 20 seconds of slam balls and 10 seconds of rest.

We did seated shoulder presses.  I only managed to do 45 lbs.

The workout was this.

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I found this nice graphic of it except this was made by nice people and not the sadistic people I work out with who added 50 double unders at the end.

There was a 25 minute time cap though so I was finished after 25 wall balls.  I did NOT want to get to the burpees.  My thighs hurt so bad from Tuesday’s leg workout that I didn’t think I could make it.  I was dying on the wall balls.

 

Friday

The husband and the dog and I took Z on a 1.5 mile walk.  She kept wanting to run so I’d race her.  Whenever she’d realize that she couldn’t beat me on speed or distance (which is sad) she’d quit.  We’d try to run together but she couldn’t handle it and she’d just randomly stop running and start yelling, “I won!  I won!  You’re a loser!” at the top of her lungs.  That kid is all kinds of crazy piled on up on each other.

Monday

I’m the kind of stupid person who sees things on Pinterest and decides that they would be fun to try.

6rounds

I did this for my day off workout.  I’m quite proud of myself actually.  I’m proud that I chose it because I hate running.  I’m proud that I ran the whole thing.  I was running a course that measured a bit short so on two of the rounds I ran extra to make sure I got all three miles in.

Now if you had told me to go out and run 3 miles I wouldn’t have been able to do it.  But, if I do it in intervals and burn my legs out with squats in the middle?  No problem!

I did end up adapting this some.  Sit ups bore me to death.  I end up cheating even if I don’t mean it.  I find myself counting, “11..12..13..15..16…18..20..” So after a few rounds I substituted 30 seconds of plank and 15 seconds of side plank on both sides.  That was more challenging for me than endless sit ups.

Tuesday

Warm up was a 200 m run followed by ball slams.  Then we did another 200 m run while carrying our 10 lb medicine balls and then wall sits while passing a medicine ball up and down the line.

We had to do maximum effort wall climbs.  You start in a pushup position with your feet against a wall.  Then push up and go backwards, walking your feet up the wall until your chest hits the wall.  Walk back out to the ground.  I can’t go all the way.  I get stuck.

Then we did 5 cleans (bar from floor to chin) every minute on the minute for 7 minutes.  I used 55 lbs.

I stayed with 55 lbs for the workout.  It was 30 snatches (bar from floor to overhead) and 30 clean and jerks (bar from floor to chin and then overhead.) I did it in 9:21.

 

21 May, 2013

Fitness Tuesday – Where I Start a War

/ posted in: Fitness

Thursday

We worked on figuring out our max lift on three moves.  I got 92 on the clean.  95 is still my mental breaking point on that exercise it appears.  I got 72 on the overhead squat and 88 on the bench press.  The bench press total is wimpy but I’m proud of that one.  I remember a few years ago when I was working out with the husband.  I could barely do the 45 lb bar.

Sunday

I’ve decided to work on my back strength to try to get pull ups.   I did 4 rounds of:

  • 10 lat pull downs at 50 lbs
  • 10 push ups on my toes
  • 10 push ups on my knees
  • 25 squats

For the last round I did P90x style pull ups where you put a chair in front of you and put your toes on it to support part of your weight.

Monday

I did 2 rounds of:

  • 10 pull ups
  • 20 push ups on knees
  • 30 sit ups
  • 50 squats

Then I did another set of pull ups and squats.

Have you heard of the website DietBet?  You join a group and put up some money.  You have 28 days to lose 4% of your body weight.  Whoever does it splits the pot at the end.  I thought it would be fun to do this at work.  I mentioned it yesterday and everyone was in.  I work with mostly skinny little 20 somethings who want to lose that “last 5 lbs.” Whatever.  Anyway, we mentioned to our boss.  In the tradition of men everywhere when faced with a bet he replied, “Let’s up the stakes a bit.”

The company is going to match the pot that we collect from everyone putting $10 in.  (I also work with mostly poor college students.)  At the end whoever has lost the highest percentage of their body weight wins the match.

Now it is a war.  The boss and I are highly competitive.  At any event with games we are cutthroat with each other.  We are nice to everyone else although I’m already planning on bringing in some yummy snacks in about 2 weeks for temptation.  And, I dare someone to come in and try to be obnoxious sometime this month with a clinic full of dieting women.  Yeah, try it.

Weigh in is on 5/21 which makes day 28 the day before I leave for Hawaii.

Tuesday

Warm up started with 3 rounds of:

  • 300 m row
  • 200 m run

Then we did some slow squats.  It was 10 seconds down and then 10 seconds up with a hold halfway up.  After that we had to do pushups on our partners.  One person held a plank while the other had to do a pushup with their hands on the partner’s shoulders, then hips, then calves, then ankles, and back up the other side.

We practiced pistols which are one leg squats.  We held hands for support and tried to go low.  It was hard.  We did 3 sets of 5 on each leg.

We had to do three hang snatches (bar from hips to overhead) every minute on the minute for 8 minutes at 70% of our 1 rep max.  The computer figured my 70% was 49 lbs.  I did that the first time and then heard, “Heather!  That’s way too light!!!”  My argument that the computer said so was ignored. He added another 15 lbs.  It was still easy.  I’ve been getting big strength gains lately.

The workout was as many reps as possible in 8 minutes of:

  • 3 back squats 135#
  • 5 slam balls 20# – Throw the medicine ball down from overhead and squat to catch it on the bounce
  • 7 kettle bell swings 55#

I decided to go for the Rx.  That means that you do the weight that is listed and don’t modify any moves.  It was too heavy.  I couldn’t get full range of motion on the squats after the first few times.  I never really got the kettle bells all the way overhead.  I did it 4 times through and got up to 1 kettle bell swing on the next round.

This is how I feel.

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14 May, 2013

Fitness Tuesday

/ posted in: Fitness

Wednesday

This was still part of the Spring Cleaning week of enforced rest at the gym.  They offered a yoga class that morning.  I love yoga and don’t do nearly enough of it anymore so this class was a nice change of pace.

Sunday

I was due for a real workout so I decided to do Murph.  This is a charity workout that happens around Memorial Day.  You can pay to do it and the money goes to charities established in the name of a man killed in Afghanistan (I think).

  • 1 mile run
  • 100 pull ups
  • 200 push ups
  • 300 squats
  • 1 mile run

This is supposed to be done while wearing a 20 lb vest to simulate armor.

I was doing this from memory so I managed to get it wrong.  That wasn’t the only thing that went wrong.  We got a new door on the back of our house.  I went out it to go for the run and tested it to make sure it was unlocked.  When I got back from the mile run, I was locked out.  I was then unhappy.  The husband was taking Z back to her mother and wouldn’t be home for hours.  It was not warm.  It turns out that the door will let you out without unlocking it and the handle will turn like it is unlocked but it will lock behind you.  The husband knew this and thought it was self-evident so he didn’t tell me.  He is of the opinion that it serves me right for trying to leave the house unlocked.

Anyway, I have a little shed outside so I started looking for what I could use to MacGuyver my way to the bedroom window which I was pretty sure was unlocked but was about 10 feet off the ground.  I had a 6 foot ladder.  There were two sawhorses and a sheet of plywood but the saw horses were way too flimsy.  I thought about using some chairs as sawhorses but they were too flimsy too.  Apparently stuff only gets put out there if it is crap.

I ended up using just the ladder and then giving myself some major pep talks.  I was pretty sure I could do it but was scared.  I knew I was going to have to jump up from the ladder to the window and I might flip the ladder when I jumped so I had to commit to it.  I also had Freckles at the window crying because what I was doing was wrong and Riley sitting on the sill getting in the way.

I ended up standing on the top of the ladder –  on the Do Not Stand Here You May Lose Your Balance step – and jumping so my front half was through the window.  Then I wiggled my way through.

An hour or so after that I decided to finish the workout.  I don’t have a pull up bar so I did lat pull downs.  I did the 200 pushups.  Then I did 300 sit ups because I didn’t remember the workout correctly.  By that time the husband was back and I was too tired to kill him.  I walked the last mile and took him with me.  I thought I was strolling but he said I was going very fast.

Monday

I did a half mile run and a half mile walk.

Tuesday

Our warm up required thought and coordination so obviously we screwed it all up.  There were 5 of us in class and we had 2 medicine balls.  We had to run 200 meters three times.  While we were running we had to pass the medicine ball to the person behind us.  When it got to the end, that person had to run to the front.  That’s all well and good until you have to turn around and go back.  Now, logic says that you just make a curving turn and keep going but it was early and we didn’t have logic.  We would just stop and turn around and then we’d get all out of order and flummoxed.

The strengths were situps.  We had to do 8 seconds down and 8 seconds up for 3 sets of 11.  (Remember the 300 situps two days ago?  Ouch.)  Between sets we did hamstring raises.  You get on your knees and a partner holds your feet.  Lean forward and then come back up on an eight count.  That is harder than it sounds.  You can only go forward a few inches.

The workout was 10 rounds of:

  • 100 meter run
  • 7 pull ups – I do modified jumping pull ups.
  • 21 push ups (Remember the 200 push ups two days ago?  Ouch again.)

There was a 15 minute time cap.  I did 5 full rounds and got the run and one pull up done.

07 May, 2013

Fitness Tuesday

/ posted in: General

Thursday

The workout today was actually two mini-workouts. We started with a repeat of the workout you do on your first day.

  • 500m Row
  • 40 Air Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Ups

Unfortunately the computer didn’t save my time and I don’t remember what it was.  Then we did a harder version.

  • 1000m Row
  • 40 Squats 85#
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Ups

The class before us had the women just using a bar instead of 85# on the squats.  We asked if our trainer wanted us to do that.  He informed us that we were the 6:00 class and therefore infinitely tougher than the 5:30 class and to put the weight on the bar.  We rolled our eyes at him but I was surprised that it wasn’t that hard to do it 40 times.  I did that one in 11:20.

Tuesday

It is Spring Cleaning Week.  That means that there are no regular workouts this week.  It is a rest week for everyone and there are classes focusing on mobility and stretching.  I went to one this morning focusing on stretching with bands.  It started out nice and easy with good deep stretches.  I knew it was too good to be true.  By the end we were doing variations on putting the bands around your waist and running sprints and patterns with another person pulling you back.  We were dripping sweat by the end.  I guess that’s the CrossFit version of “We’re going to take a week off with no workouts.”  The last drill we did used two blocks on the floor about 20 feet apart.  You started in the middle of them and had to go touch one and then the other with a person holding the band around your waist to hold you back. You had 45 seconds.  I was working with 2 women who are fairly new.  I think they both started in the last month.  One touched each of them 7 times and the other did 8 times.  I did it 11 times.  Sometimes it is good to compare yourself to people who haven’t been doing this forever.  I’m the wimpiest person in my class so I forget a lot that I really am getting in shape.

30 Apr, 2013

Fitness Tuesday

/ posted in: Fitness

 

Thursday

Our warmup was 3 rounds of:

  • 300m row
  • 10 push ups
  • 10 lunges

Our main strength work was back squats.  That’s squatting with the bar behind your head.  You had to start at 80% of your previous maximum and work up 5% at a time until you were at 105% of your previous max.  In the computer, my max was 135.  I ended up doing 145 and it felt really easy so I don’t know how old that old score was.

Then we had to do 3 rounds of walking lunges across the gym with a barbell up under our chins.  I did 43 lbs.

The workout was

  • 90 seconds of maximum effort of push presses at 65# (bar from shoulder to overhead)
  • 90 seconds of slam balls – Hold a  20# little medicine ball overhead, then throw it down on the ground and squat quickly to catch it on the bounce
  • 90 seconds of front squats – Hold the bar at 65# by your chin and squat
  • 90 seconds of burpees

I did 67 total reps.

Tuesday

Warmup started with a 400m partner run.  One partner had to carry a sandbag on their shoulders for the first 200 m and then we switched who was carrying the bag.  That was mean –  especially with what was coming up.

Then we were tortured with PVC pipes again.  We had to jump side to side over them in various combinations of directions and then get into plank position and jump our hands over them.

The strength work today was cleans.  That is taking the bar from the ground to your shoulders.  My max in the computer was 73# and we were doing the same progressive building as we did before with the squats.  I know I can easily do 73# now so I started there and moved up.  I got up to 93# which is where I fell apart a few weeks ago in the Open Competition.  I was sort of screwing around and ended up just power cleaning it.  That means I basically just picked it up on pure arm strength.  As the weights get heavier you rely more on technique to get it moving and then you drop under the weight into a squat to catch it.  Once I tried it with proper technique?  Couldn’t do it at all.  I was thinking too much.

The workout was 5 rounds of:

  • 21 alternating leg pistols – Stand with one leg out in front of you off the ground.  Squat.  Cry.  I can’t do it.  Before we did them supported by hanging onto a post.  Today we had the 12 inch boxes and we had to hold one leg out and then sit onto the box.  We could put the leg down to get up if we had to but ideally we’d keep the leg off the ground.
  • 400 m run – I have to go to the doctor.  I’m not sure if it is allergies or asthma but I’m wheezy.
  • 50 double unders or 200 single jump ropes – I was trying few double unders at the beginning and not getting them.  By the end I decided to try again because, honestly, there was a 25 minute time cap and I had calculated that if I took my time I wouldn’t have to run again.  I started nailing double unders.  Apparently I have to be exhausted to do the harder moves.

I did it three times all the way through and then did the pistols and jump ropes on the 4th round.

23 Apr, 2013

Fitness Tuesday

/ posted in: Fitness

I skipped class on Thursday because I spent Wednesday night in the ER with the husband. He had the flu and needed 3 bags of fluids.

Sunday

I looked back at some old workouts to see what I could adapt to do at home. I did 2 rounds of:

  • 7 deadlifts at 155#.  I think that’s a new PR for me so I was happy I could do it multiple times
  • 11 pike pushups
  • 10 knee raises

Then I went for about a 2.5 mile walk.  After the husband came home that day he wanted to go for a walk too so we went about another mile.

Tuesday

Warmup this morning started with rowing.  We did 20 seconds max effort followed by 10 seconds of easy rowing for 8 rounds.  Then we did squats and pushups and situps followed by stretching.

We worked on hang snatches.  This is taking the bar from mid thigh to overhead.  I try to muscle it up too much instead of having good technique for using momentum.  I did 68 lbs working on form.

Then we were tortured again.  We had to hold a PVC pipe over our heads and do duck walks down the length of the jump and duck jumps back.  We did 2 rounds of that.  Ouch.  That’s a much nicer comment than others that were made during this exercise.

The workout was 4 rounds of:

  • 11 handstand pushups or 22 pikes
  • 15 pull ups
  • 30 double unders or 120 single jump ropes – Our trainer decided that we had to all do 30 double unders for the first round.  I counted 30 valiant efforts at double unders or I’d still be there.

I did it in 17:40.  That was a tough one.  It doesn’t read too bad but it wore me out.

16 Apr, 2013

Fitness Tuesday

/ posted in: Fitness


Thursday

Warmup started with a 400 m run.  Then we were tortured with PVC pipes.  We each had a PVC pipe on the ground and we had to hop side to side over it up the length.  When we got to the end we had to do it backwards.  Do that 3 times.  Then do it three times on one leg and then the other.  Then turn and face the long side of the pipe and hop forward and back over it.  Now, just for giggles, get into plank position and walk your hands forward and back over the pipe.  Then jump your hands back and forth. Follow that with 40 jumping jacks and some stretches and that’s the warmup.

The strengths today started with power hang snatches.  Take the bar from your thighs to overhead.  Do that twice and then do a squat with the bar still overhead.  We did 7 sets of those.  I did 63 lbs.

They got monkey bars.  We were supposed to do hand over hand swings down the length.  I could never do those as a kid.  Turns out I still can’t do those.

The workout was 3 rounds of:

  • 50 tuck jumps because they got rid of our jump ropes and the new ones aren’t in yet
  • 7 stone to shoulder or kegs to shoulder.  Yeah, those kind of kegs.  I had a misspent youth as a good girl so this is the limit of my keg knowledge.  I was using a very light 25 lb keg which was actually too light for this lift from ground to shoulder.
  • 50 feet walking lunges with the stone or keg on the shoulder – 25 lbs was good for this since my ankle is still a little unstable.

I did it in 6:24.  At that speed this was actually more aerobically challenging than you’d think.

Saturday

We had a big piece of equipment break at work and the repair man came.  He was cranky about where we had stored it and he wanted it moved.  One of my techs pointed at me and said, “She can move it for you.  I don’t know if you’ve heard of CrossFit but she’s a beast.  She works out.”  Gee, thanks, I guess.

Tuesday

Warmup – 500 meter row first.  Then we did some stretching.  Then 10 pushups and 10 pike pushups.  After that was 3 rounds of 50 m of walking lunges and 50 m of walking on all fours.  That killed my quads.

Strengths started with pull up work.  I’m nowhere close.  After that we did behind the head jerks.  The bar starts on your shoulders behind your head and you sort of jump to get it pushed up above your head.  We did 7 sets of 2 and had to throw in an overhead squat on sets 3, 5, and 7.  I got up to 83 lbs.  I dropped that weight a few times, i.e. every time my trainer was looking at me.  I had to get other people to vouch for me that I did it before he’d let me move on.

The workout was 4 rounds of:

  • 15 burpee box jumps at 20″ – Do a burpee and then jump/step onto the box.  These were my first box jumps since I twisted my ankle doing them.  “Don’t fall off the box” was my mantra.
  • 15 ring dips – I was using a set of bars and a band so I could almost do them.

I did it in 12:36.

 

 

 

 

 

 

 

 

 

 

 

09 Apr, 2013

Fitness Tuesday

/ posted in: Fitness


Thursday

Being injured in CrossFit has its advantages. Last Tuesday I rolled my ankle and immediately I had a young, fit fella massaging my leg and I got to skip the rest of the workout. I just realized that I’ve been doing this working out thing all wrong!

On Thursday I got to skip sprint drills and got to row instead because of the injury. I could start to like this.

This was last day of the CrossFit Open Workout. The workout was as many rounds as possible in 4 minutes of:

  • 15 thrusters – bar at shoulders, squat, then stand up and press it overhead.  65# for women
  • 15 chest to bar pull ups

Here’s where it gets tricky.  If you finished 3 rounds of that in 4 minutes, then your time limit went to 8 minutes.  Finish another 3 rounds by the 8 minute point and your new time limit is 12 minutes.  Keep going on like this until you die (super fit people usually got to 8 minutes – a few world class athletes got to 12).  I wasn’t particularly worried about it because I can’t do pull ups so I  just did my 15 thrusters and then I was done.

Saturday

I was squirmy so I went for a 1.5 mile walk.

Sunday

The husband and I went on a 3 mile walk.

Monday

I got squirmy again and went for a 1.5 mile walk.  I’ve been reading a book called Chi Running.  It is about changing your running form to make it “easier” to run.  Since my form resembles an addlepatted rhino, I figured I could use some help.  During my walk I tried a few things I could remember from skimming the book on a few short runs segments.  It seemed to help.

Tuesday

Warm up this morning started with a half mile run.  I practiced my new form and it was much, much easier than previous quarter miles have been.  I’m going to have to work through the exercises to get better at this.

The rest of the warm up was a series of 20 push ups and jumping squats, then 10 reps each, then 5 pull ups.  Our strength started with reverse grip rows.  I did 83 lbs.  We got new weights in this week.  Some of them are 7.5 lbs.  Previously all the weights were in 5 lb increments.  My class is at 6 AM and math is a consistent challenge even when everything is a multiple of 5.   Add in 7.5 lbs and all the very educated people there were flummoxed.  I think I won for insisting that adding two 7.5 lb plates to a bar added 15 lbs and holding my ground in the face of fierce opposition.  Eventually they all came around to my way of thinking.  What can I say?  Our math brains must not be morning people.

The workout was:

  • 30 sit ups
  • 15 squat cleans – bar from floor to shoulders while squatting then stand up.  I did 68 lbs – 33 lb bar plus two 10 lb plates and two 7.5 lbs – hence the math argument.
  • 24 sit ups
  • 12 squat cleans
  • 18 sit ups
  • 9 squat cleans
  • 12 sit ups
  • 6 squat cleans
  • 6 sit ups
  • 3 squat cleans

I did it in 12:14.

We plan on going for a 3 mile walk again tonight too.

 

 

26 Mar, 2013

Fitness Tuesday

/ posted in: Fitness


Thursday

Today was the third workout of the CrossFit Open.  It was a repeat of one from last year that we had done earlier this month to show us what the workouts were like.

It was 12 minutes of:

  • 150 wall balls – squat and then stand and throw a 14 lb medicine ball to hit a target 9 feet up a wall
  • 90 double unders
  • 30 muscle ups

When I did it before I used a lighter ball and a lower target and got 127.  It was an act of pure optimism to get a jump rope out today.  No one even gave a thought to setting up a place to do muscle ups.

I managed to get 104 legal reps.  Some of those were a bit questionable but my judge was being nice.  Not super nice since she no repped me many times.  I was disappointed not to finish them but now that I think about I did ok since I actually did better than the last time if you consider the heavier ball and higher target and not counting the reps if I didn’t hit the wall (even if the ball was high enough).

Tuesday

For warm ups we did a 300 m row then 10 lunges on each leg, a 200 m row then 10 jumping squats, and a 100 m row and 10 air squats.  Then we did pushups with our fingers pointing to the sides and then 2 sets of 20 seconds of staying in push up position while jumping our hands forward and back over a line.

We did cleans (bar from floor to shoulders).  I did 83 lbs.

Then we did wide grip push presses.  These start on the rack and you duck under the bar and let it rest on your neck behind your head.  Then you press it above your head.  We did 5 sets of 2. We got up to 73 lbs.  The best part for me was that I did not once hit myself in the head with the bar!

The workout was 3 rounds of:

  • 400 m run
  • 21 kettle bell swings at 35 lbs
  • 12 pull ups

Did you see my picture from yesterday?  It still looks like that here.  I work out at 6 AM.  It was below freezing.  All winter if a workout says “run” we’ve rowed.  Not today.  Out we went.

I think I’m developing some allergies/asthma.  After I workout I get into coughing fits.  It is getting harder instead of easier to run.  I really need to go to the doctor and have this checked.  This morning running in the cold was not fun.  But I did the workout in 14:28.

 

 

 

19 Mar, 2013

Fitness Tuesday

/ posted in: Fitness


Thursday

It is the second week of the CrossFit Open workouts.  They are announced on Wednesday nights at 8 PM.  I happened to be on my iPad at that time and told myself not to look.  I looked anyway.

The workout is as many reps as possible in 10 minutes of:

  • 5 shoulder to overhead presses at 75 lbs
  • 10 deadlifts at 75 lbs
  • 15 box jumps at 20 inches

I immediately started listing the problems.  My PR for an overhead press?  About 75 lbs.  Was I going to be able to do it over and over?  Probably not.  The deadlifts at 75 lbs is super light for me so that was no problem but I can’t do real box jumps.  For some reason I can’t jump off both feet at once.  I can step up or I can jump with one foot but not both.  Since these are judged workouts I figured that wouldn’t count.  So, 2 of the three exercises are a bust for me.  Great.

Luckily for me it turned out that they were allowing step ups onto the box as long as the move started with both feet on the ground and ended with both feet on the box.  I ended up doing split jerks to get the weight overhead.  That’s where you have the weight at your shoulders and sort of jump up and land with one foot ahead of the other while pressing the weight overhead.  It uses your whole body to get the weight moving.  I had one no rep where I couldn’t get my arms straightened and I dropped it once but I did much better than I expected.  I managed to get 4 rounds and then all the lifts again and 4 box jumps for a score of 139 reps.  I have no idea if that is good or not since we were the first to do it and we have no comparisons.  One person did 154 because she’s strong on overhead lifts and could do them faster.  The other person did 137.

Tuesday

Today we did push presses and back squats.  After the last workout with all the 75 lb lifts I knew I had to up my weight on the push press.  It is a shoulder to overhead press but without the split jerk that I was doing in competition.  I ended up doing 80 lbs which is a new PR.  We did 5 sets of 3 presses.

For the back squats (weight behind your head and then squat 5 times) I ended up doing 135 lbs which was a new PR too.

The workout was one that didn’t seem so bad when I read it but then they explained what they actually meant and it got much tougher.

We had to start doing pushups.  Every minute on the minute we had to get up and do three overhead squats.  That means putting the bar overhead and squatting.  Then go back to doing pushups.  Keep repeating this until you do 150 pushups.

The key to this was the first minute.  I got 38 pushups in before we had to stop.  I was doing them on my knees so I could go pretty fast.  (By the end of this workout, everyone was doing them on their knees.)  After the squats I only got 10 done before it was time for the next set of squats.  I was just using the 33 lb with no weights too on my trainer’s advice.  The problem wasn’t squatting.  It was holding the weight overhead while your arms were numb from the pushups.   Even with that light weight I managed to hit myself in the head with the bar while putting it down once.  I’m going to give myself brain damage working out.

I finished in 8:19.

 

12 Mar, 2013

Fitness Tuesday

/ posted in: Fitness


Thursday

I signed up for the Open which is the first qualifier for the CrossFit games. I did it because my gym was encouraging everyone to sign up. “Sign up,” they said. “It will be fun,” they said. Liarfaces!

The workout for the week is announced on Wednesday night. I didn’t look. If I look at workouts ahead of time I’ll find excuses not to go. So I get there Thursday morning and the first thing I hear is one of the coaches asking our resident World CrossFit games winner what she thinks of the workout. “It’s stupid! They can’t start out this hard! Are they trying to knock everyone out right off?” She’s pretty soft spoken and mild mannered in the gym. This is as riled up as I’ve ever heard her. Oh crap, what have I signed up for?

The workout (with women’s weights) was:

  • 40 burpees
  • 30 snatches 45 lbs
  • 30 burpees
  • 30 snatches 75 lbs
  • 30 burpees
  • 30 snatches 100 lbs
  • 10 burpees
  • Max reps snatches 120 lbs
  • There was a 17 minute time cap. For the burpees we had to be measured and a target selected six inches above our reach that we had to hit with both hands on the jump. Snatches are bar from the ground to overhead. For the record, my personal best in the snatch is around 65 lbs one time. I knew if I hit the 75 lb snatches I’d be thrilled to get one. 30 of them? Not happening.

    There were three of us doing it this morning. None of us are contenders for being on ESPN this summer. It was still scary. One person showed me how much her hands were shaking. She kept saying, “It doesn’t even matter. It is just for fun.” The other person looked at me right before we started and said, “I love you.”
    “In case we don’t make it through this?”
    “Yep.”
    “I love you too.”

    It was ugly. The first set of burpees wasn’t horrible (in retrospect – it sucked at the time) and the 45lb snatches were doable but my arms were already shot from the burpees. We each had a coach counting for us. Mine was all chipper after the first set of snatches. He was all “OK! Back to burpees.”
    I said, “I don’t want to.”
    He laughed. He thought I was kidding.
    I got through the burpees. I slowed down because I knew I wasn’t going to get the snatch so why rush? I got over to the snatch again and tried the 75 but didn’t get it. I got really close a few times but never got it. I ended up getting 100 points. That’s a point for each burpee and the thirty 45 lb snatches. That tied one other person who is super tiny and knew she wasn’t going to get the 75 lbs either. The person who loves me got 12 of the 75 lb snatches. She’s a beast. Then she started throwing up in the bathroom. I’ve been coughing ever since the drive home. Why do we do this? “Oh come on, sign up, it’ll be fun!” I have to remember that they are liars! LOL.

    Sunday

    The workout today was:

  • 400 m run
  • Then 3 rounds of:

  • 50 Double Unders/ 150 single jump ropes
  • 20 sit ups
  • 20 pushups
  • Then do another 400 m run.

    I did it in 15:59. My legs did not want to run today. I was able to get more double unders though. My problem has been that I get one and then I get so surprised that I stop jumping. Today I had spurts where I could get one and then jump single for a few times and then get another double under! Of course, absolutely no one was looking. I feel like that character in Mystery Men who could only turn invisible if no one was looking at him.

    When I came home the husband was working out. He’s starting up P90X again. I was coaching his form. He complains nonstop while working out. For someone who likes to lift weights so much he sure does do a lot of fussing. I did the 15 minutes of ab work at the end with him for moral support and to give him some peer pressure. I can do moves now that I had a hard time with 2 years ago when we did P90X together.

    Tuesday

    The strengths today were Good Mornings and Floor Presses. For the Good Mornings you put a bar on your shoulders behind your head. Bend forward from the waist until your chest is parallel to the floor. We kept the weight light to get full range of motion. We did 65 lbs.

    Floor presses are basically bench presses without a bench. I did 75 lbs.

    The workout today was 21 reps then 15 reps then 9 reps of:

  • Hang clean thrusters – bar from mid thigh to shoulders while doing a squat, then stand up and push the bar overhead. I did 55 lbs.
  • Sit ups
  • I did it in 11:24.
    ________________________________

    I’ve been slacking on my diet and I gained a few pounds back. I have a new goal now and I’m putting it out here so I’m accountable.

    I will lose 20 lbs by my trip to Hawaii in June.

    That is a realistic goal. I’m going to achieve it by taking my own food for lunches at work so I don’t eat crap. I’m also making sure that the food I cook here is healthy. I’m not going to hold myself to full Whole Life Challenge standards but I’ll be watching any added sugar and minimizing grains.

    05 Mar, 2013

    Fitness Tuesday

    / posted in: Fitness


    Thursday

    The workout was as many reps as possible in 15 minutes of:

  • 9 Deadlifts – 100 lbs
  • 12 Push Ups
  • 15 Box Jumps – I did step ups onto a 20 inch box.
  • I did 6 full rounds and then did the deadlifts and 3 push ups in 15 minutes.

    Sunday

    I went in on Sunday to do a makeup for the time I missed in Vegas. I picked this workout.

    As many rounds as possible in 12 minutes of:

  • 150 wallballs – I used a 12 lb ball. This is a squat and then stand up and throw the ball up high onto the wall.
  • 30 double under jump ropes
  • 30 muscle ups
  • Yeah, so this workout is a trick. It can’t be done. Some super in shape people got to the muscle ups but didn’t finish them. I just did 127 wall balls. I was slacking. I was feeling really weak this day.

    Tuesday

    Since I’m just back from my workout I can write down what we really do for a full hour instead of just the workouts. I think I block the memories when they aren’t fresh!

    We started with a 500 m row. Then air squats and lunges. There were 10 pushups. Then we did 10 jumps to touch a spot above us, switch hands and do another 10, then do 5 jumping lunges on each leg. Repeat that from the jump touches 3 times. That was the warm up.

    Our first strength work was back squats. You put the bar on your shoulders behind your head and squat. We did 7 sets of two. I got a PR of 135 lbs.

    The second strength was bent over rows. I PRed at 65 lbs.

    The workout was 3 rounds of:

  • 1 minute max effort double unders – I practiced my double unders and threw in single jump ropes too. I got a few of the double unders. My problem is that I get so excited and shocked when I get a double under that I forget to keep jumping and then smack myself in the head with the rope. I hit my foot hard too and think I might have smashed my toenail. It hurts but I don’t want to look. I hate toe injuries.
  • 1 minute max effort handstand pushups or pikes – It was pikes for me of course.
  • 1 minute max effort kettle bell swings – 35 lbs.
  • 1 minute max effort row measured in calories burned.
  • Rest 1 minute before starting the next round.
  • We had to keep track of how many reps we got. I got a total of 318. I stayed pretty consistent with 108 the first time 110 the second and 100 the last time.

    ___________________________________________________

    I signed up to be in the CrossFit games!

    Yeah, it shocked me too. But it isn’t all the crazy stuff you see on ESPN. It starts out with a series of five weekly workouts that you do in your gym and they submit your scores. (Last Thursday’s workout was a former CrossFit games qualifying workout.) You are ranked with everyone in the world who does the workout. If you are in the top in your region you move on but I’m not worried about that. My goal is not to be last in the world because that would be embarrassing. I’m a young’un in the old ladies division (Masters 40-45) this year!

    I’ll do my first workout on Thursday!

    26 Feb, 2013

    Fitness Tuesday

    / posted in: Fitness


    All last week I was out of town and my major workout was walking. I was in Vegas and staying at a hotel that was next door to the MGM Grand where the shuttle bus was picking people up. In Vegas, “next door” is a relative term. I estimate it was about 1 mile away. So I walked about 2 miles getting to and from the shuttle bus and then at least another 1 – 2 during the day.

    Tuesday

    I started out my first day back in the gym with a total alarm setting failure. I went in later to work out though like a good girl.

    The workout was 7 minutes of burpees. I did 62. Then we worked on front squats and I got a new PR of 83 lbs. After that was pull up variations on the rings and then dips.

    19 Feb, 2013

    Fitness Tuesday

    / posted in: Fitness


    Thursday

    After our warm up we did deadlifts. We did 3 on the minute for 7 minutes. I did 105 lbs. Then we did walking lunges while holding a kettlebell overhead in one hand. We did 3 sets of 120 feet. I was using 25 lbs.

    The workout was:

    • 62 jump ropes
    • 5 Snatch  – Bar from floor to overhead.  I did 55 lbs.
    • 31 Slam Ball- You have this little ball.  Mine was 10 lbs.  The goal is to throw it down on the ground and then catch it on the bounce.  The catch is that it only bounces about an inch or two off the ground.  So you have to squat really fast to catch it and then stand up again to throw it down.  It is basically really fast squats.
    • 5 Snatch
    • 31 Slam Ball
    • 62 jump ropes
    • 5 Snatch
    • 31 Slam Ball
    • 5 Snatch
    • 62 jump ropes
    • 5 Snatch
    • 31 Slam Ball
    • 5 Snatch
    • 62 jump ropes

    Note that there is no pattern to that workout.  You think there is so you think you know what is coming next but instead you end up looking at the board thinking, “Now, where am I?  What do I do next?”

    I did it in 12:50.  As I’m typing this my hamstrings and glutes are twitching.  Overhead lunges and lots of squats will do that to a person.

    The next day standing hurt. Squatting down was even worse.

    Sunday

    I am in Vegas for a convention and signed up for the 5K fun run. I hadn’t trained for it at all. The farthest I had run recently was 2 miles and that was before it got super cold out. I figured I would run/walk this.

    I was running along and realized that I was almost back to the finish line. I was proud. I had run the whole thing. I was composing celebratory blog posts in my head. (That’s always when things go bad.) It wasn’t even really that hard. Then, right before the last turn to the finish line, I got passed by 3 very speedy guys. That’s when I realized that I was going to have to run the whole thing a second time.

    That was demoralizing. I walked most of the second lap. I did end up running about the last 0.4 miles and did that at a faster pace than I was going on the first lap. I’m a slow runner and a fast walker. My second lap time when I was walking most of it was less than 2 minutes slower than my running time.

    12 Feb, 2013

    Fitness Tuesday

    / posted in: Fitness


    Thursday

    After our warm up we did front squats and then we did as many deficit pushups as possible in 3 minutes. Our hands were on 35# plates so we drop our chests down in a bigger range of motion. I did 44 pushups (on my knees). Then there was this:

    • 25 Walking lunge steps
    • 20 Pull-ups
    • 50 Box jumps, 20 inch box
    • 20 Double-unders/ 80 single jump ropes
    • 25 Ring dips
    • 20 Knees to elbows – That’s hanging from a bar.  I could almost do this.
    • 30 Kettlebell swings – I did 35 lbs.
    • 30 Sit-ups
    • 20 Dumb bell Hang squat cleans – Dumbells from knees to shoulders while squatting.  I did 15 lbs in each hand.
    • 25 Back extensions
    • 30 Wall ball shots, 14 pound ball
    • 3 Rope climb ascents / 9 pull to standing from the ground

    Yeah.  I did it in 21 minutes.  It wasn’t actually as bad as it reads.

    Tuesday

    We did deadlifts while standing on 35 lb plates to start.  I did 145 lbs.  I could lift heavier but they had us doing a special grip and I couldn’t hold a heavier bar.  Then we did 7 minutes of 2 front squats every minute on the minute.

    The workout was as many rounds as possible in 11 minutes of:

    • 11 ring dips
    • 7 hang cleans – bar from knees to shoulders.  I did 55 lbs.
    • 11 handstand push ups or 22 pike pushups

    I did 4 full rounds and finished the dips, cleans, and did 11 pikes.

     

    This Sunday I’m signed up to run a 5K in Las Vegas.  It has been nasty cold here so I haven’t run.  That’s my excuse and I’m sticking to it even though it is nice today and you don’t see me out running.  I’m just counting it as a workout and I’m going to do what I can do.  At least I get a t-shirt.

    05 Feb, 2013

    Fitness Tuesday

    / posted in: Fitness


    Thursday

    This was a nasty cardio day. After warmups and strength work we had to do 4 rounds of:

    • 500 meter row
    • 75 double unders or 200 single jump ropes

    Towards the end my arms and legs were no longer coordinated at all.

    Friday

    There was a strongman competition going on at my gym.  I didn’t participate but I went to watch.  While I was there I ended up being a judge.  That was fun!  I got to count reps and keep people aware of the time.

    There were three events.  The first one had them doing a farmer’s carry (carry a barbell in each hand) across the gym then do 10 pull ups. Repeat farmer’s carry and do 8 pull ups.  Repeat, decreasing the pull ups until you do just 2 pull ups.  There was a 4 minute time cap.  The weight started for the scaled women’s division at 75 lbs in each hand and went up to 250 in each hand for the toughest men.

    Event two was stone squats.  They had to hold an atlas stone on their shoulder and do as many squats as possible for 3 minutes.  Stone weights for each division were 75#, 95#, 115#, 150# and 175#.  I wanted to judge my trainer in this one so badly.  He tells me continuously that my squats aren’t low enough to count.  I was looking for some pay back!  LOL.

    Round 3 was a yoke carry.  There was a contraption that they had to carry by crossing their arms in front of them and balancing the bar on their elbows.  Weights were added up to 265 lbs.  They had to carry it across the gym and back as much as possible in 90 seconds.  They got a point for every line they passed on the floor.  At the end of 90 seconds they stopped and immediately did as many burpees as possible for 60 seconds and then went right back into yoke carries for 90 seconds.  It was a killer.  People were averaging about 30 pts on the first carry and about 10 after the burpees.

    Tuesday

    I have to write this quickly because I think I’m going to lose the ability to move my arms soon.

    We started out with a lot of plank variations in the warmup.  Holding one move for a while gives you the opportunity to ponder the fact that you are doing plank at 6 in the morning before the sun is even awake and that’s not good.  We followed that with push ups and squats and lunges.  Then we did a 1000 meter row.  The strength move was bent over rows.  I did 55 lbs.

    The workout was a bear complex.  That means you take the bar from the ground to your shoulders then overhead then lower it behind your head onto your shoulders and squat.  Then push it overhead again and lower it in front of you to the start position.  The limiting factor on weight there is what you can push overhead.  I did 55 lbs.

    The workout was:

    • 12 bear complex – To make it even more fun, once we started we weren’t allowed to let go of the bar.  If we needed to rest we had to do it with the bar on our shoulders.  I managed to smack myself in the head with the bar a few times going from behind my head to in front towards the end.
    • 20 jump touch burpees – That’s a regular burpee and then you jump up and touch a pull up bar.
    • 9 bear complex
    • 20 burpees
    • 6 bear complex
    • 20 burpees

    They had us rest for 2 minutes after each set of burpees.  If they let you rest,  it is going to be bad.  I did it in 14 minutes not counting rests.

    I signed up to do the 12 K Fitness Challenge that Sheila is running.  I’m going to do the advanced version which starts with a 5K and then adds a kilometer a month for a year.  I’m signed up for a 5K in a few weeks.  It is frigid cold here so I haven’t run in a while. I’m dealing with this lack of training by ignoring it and just telling myself that I can run/walk the 5K.

    There is also a mini challenge:

    Your February bonus challenge is to drop a habit this month that may not be the best for you.

    I have a bad habit of stopping to get something to eat on the way to work.  I eat breakfast in the morning and then go to work around 10.  It is easy to stop for junk food.  I quit this habit during the Whole Life Challenge and then slid back into it.  I just need to get something healthy to have at home for a snack at that time.

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