Hooray for Rest Day

So glad today is a rest day...much needed!

15K Run

I enjoy running. I have to admit, though, when I saw that today's WOD was to run a 15K I thought maybe it was a typo. I didn't know CrossFit worked on endurance running because I had only seen sprint workouts. I had to take the challenge to run this distance, but my big dilemma was whether or not to tackle the run in the nasty 90 degree heat or to endure the monotony of a treadmill. Natalie was gracious enough to keep the girls for me & when I realized I forgot my Camelback at home, the treadmill was calling for me. I ran 9 1/2 miles (I was guessing this was around a 15K) in 91:12...& then I soaked in the bathtub for a good half hour. So glad tomorrow is a rest day!

Balanced for Helen

HELEN
3 Rounds for time of:
400m run
21 KB swing
12 Pull ups

Last time I did Helen my time was 12:08. Today is was 13:20 BUT today I increased to a 25# Kettlebell, did all pull-ups using only a 2-band assist, & I ran instead of rowed. I'm pretty happy with the balance of weights & cardio today. For the first time I felt like the weights & cardio were both equally challenging. So, sure, my time was slower but it was a great workout. And, yeah, Nat just informed me that tomorrows WOD is a 15K run...could that be a typo? That's even intimidating to me???

Look At Ellie

Nat took these pictures of Ellie in the gym today...I'm so impressed by my little monkey girl.
I did the CrossFit Total (CFT) with Jen & I've just gotta announce how strong she is. This was her first time lifting a back squat (BS) & she outlifted me!!! Once again...so impressed! I was pretty proud of myself for getting 3 new pr's today. Here's the breakdown:

BS: 105#

SP: 60#

DL: 170#

CFT: 335

This afternoon I ran a 6 mile treadmill run with a time of 53:15 so I was ecstatic to have run under a 9 minute pace. It felt great going for a longer run without pushing a stroller!

When I Was In the Best Shape of My Life...

Here are some pics from Nov 2006 during & after the Outer Banks (OBX) Marathon. I weighed 123# (12 lbs lighter than I am now) & you can see some definition in my left leg...that's the most I've ever had. While my goal in CrossFit is to add a lot more muscle, I would still like to shed another 5# of baby fat.

Gotta Say It Was a Good Day

Took a rest day today & it was wonderful. I dropped the girls off at Super Saturday on post, so I pretty much had the day to myself. Nat & I started the day off at Starbucks, followed by a delightful pedicure, & then an amazing one-hour massage at the Miller-Motte Technical College (931.553.0155) for only $30. It was seriously one of the best massages I've every had...& the cheapest! Then, we tried that Mexican restaurant next to Cold Stone Creamery...the enchiladas were great! We stopped by the gym & got to see Jen's husband, Trey, finishing up "Jeremy"...well done, Trey! I practiced kips for a little bit & I feel like I'm starting to get it. I was feeling so rejuvenated that I cleaned my house for a good hour, then picked up the girls, got a few groceries (& a scrumptious cream-filled donut for my carb day), went to the "Alligator" playground, & then took Ellie for another splurge on ice cream at Cold Stone Creamery (I tried that German specialty one...chocolate ice cream, coconut, brownie, caramel, yummy-tummy, gooey-deliciousness's while Ellie picked out orange sorbet with m&m's...go figure! To top it all off, it's only 9:00pm so I can read in bed for a while! In the words of Dr. Dre..."Gotta Say It Was a Good Day."

So Many New Faces

I've been so impressed by the number of new people at the gym in the last few days...It's great & Dymphna's handling the numbers well. I'm proud of Sally, Jen, Ashley, & Kristin's sister all for giving it a go for their second back-to-back day & excelling! Today was my 5th day (I was experimenting with 5 days on & 2 days off this week) & I'm starting to feel a little fatigued. My quads feel pretty heavy after all the squats I've been doing & I'm seeing noticable changes in my abs. That's always a perk!

Today I did WOD with my new friend, Sally:
In honor of "Jeremy"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

My time: 6:07 using 22# for squats.

I probably should have done more weight on the squats & tried to have better form on the burpees. Next time, right? I really enjoyed doing the routine with Sally b/c we both are strong cardiovascularly so she was a great push for me. Well done, girl!

"Fran" & 2 Consecutive Pull-Ups

WOD:
"Fran"
For time: Three rounds, 21-15- and 9 reps, of:
95 pound Thruster
Pull-ups

My time: 7:15 using 35# thruster & 3-band pull-ups. I should have used a little more weight for the thrusters, but pull-ups were tough: I was down to singles by the end.

This was my first time doing Fran, & I was so impressed with how many girls were a the gym this morning. You all rock! So proud of my friend, Jen, who came in for the first time & kicked butt. Yeah!

I went back to the gym later tonight to meet my friend, Ashley (great job by the way). After playing with the kiddos for a while I rowed 2000 meters with Nat at level 10 and chatted. I went outside & practiced kipping again & THEN I did 2 consecutive pull-ups...so proud of myself!

Rest Day

Rest Day...I may still work out tonight and try 5 days in a row...two days off. We'll see!

OK...so I'm back & I did work out. I tried out the "other" CrossFit gym. Feel free to pick my brain about my thoughts. Anywhoooo, I did back squats 5, 5, 5, 5, 5. My weights were 45, 55, 65, 75, 85. My knees were caving at the end so that was pretty tough. I still had lots of energy (I think b/c I cheated on my Anabolic Diet routine & had extra carbs today) so I ran 4 miles tonight with the girls. It took me 39:19, so I feel like I'm starting to get my running mojo back a bit. At this point, I'm thrilled when I can run under a 10 min pace with the girls.

Push Jerk

WOD
Push Jerk 3-3-3-3-3 reps

My weight: 45,50,55,60,65 failed at 70
Had a tough time concentrating today.
I did get a new PR on the push-press, though: 70!

Crossfit Coordination 101

WOD:
2K row
10:01

Rowed with Nat & she kicked my butt again. (Well done, Nat) I think D should start up a CrossFit Coordination 101 Class just for me. It seems I do really well in the workouts that are a combination of endurance & sheer will-power (ie Filthy Fifties, running, etc). On the other hand, when it comes to the coordination side of CrossFit I fall behind. My rowing form is getting better. Kips, though, are a different story:

It feels like week 200 trying to learn how to kip. I think everyone & their brother has made their best effort to help me, but I still don't have it goin' on. I keep telling myself, Atleast you can do a push-up, & so that little bit of glory gives me the strength to keep trying to kip. One of these days...weeks...months? How about that CrossFit Coordination 101? tee-hee

Did another round of 8 minute abs with Nat today so I'm looking forward to sore abs tomorrow.

D took my measurements, but I'll find another nifty spot on the blog to post those...Do I really want to display my measly chest size in public?

Until Tomorrow...

Filthy Fifty

WOD:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

The workout today was tough...very tough. This was the toughest cardio workout I've done in months. Almost started dry heaving during wall balls. Anyhow, I'm proud of my 29:01 time (even though I jumped on the low box, didn't quite get the knees to elbows routine, & did less weight on push press)

"HELEN"

Did alternate workout:

"HELEN"
3 rounds for time:
Run 400 meters
1 1/2 Pood Kettlebell x 21 swings (or 55 pound dumbell swing)
12 Pull-ups

I substituted rowing for the run, did 20# dumbell, & 12 jumping pull-ups.
Time:12:08

My Upper Body is Smoked!

WOD
Complete as many rounds in 20 min as you can:
15 push-ups
12 ring dips
115# push-press, 9 reps

Using a combination of "real" & "girl" push-ups, trying the ring dip holds but moving to dips using the box, & using 45# bar for my push-press I was able to complete 5 rounds + a round of both push-ups & dips...& my upper body was smoked. I thought of you, Jess, b/c my hands left sweat angels on the floor. My arms have never had a better workout than this. I couldn't even use my arms to help me stand up to go home...seriously! Thanks for all your words of encouragement Dymphna.

CrossFit Rocks

Welcome to my latest blog- my way of talking up CrossFit, keeping track of my progress, venting when workouts are rough (are they ever not?), & expressing my feelings about my current fitness & diet.

My Background With CrossFit:
While I'd heard of CrossFit & tried some of the workouts about 2 years ago, I wasn't sure it would be for me. My husband & his buddy were into CrossFit & they always looked smoked after every workout. Was this for me???In Nov of 2006 after completed my first (& only to date) marathon I was looking for some kind of fitness routine that would keep me in shape but would involve less running. With the help of my husband, but with no formal training, I decided to give some of the CrossFit exercises a try. So, I ran 2-3 times a week & then did various CrossFit exercises a couple times a week. I enjoyed the intensity & speed of the workouts, but I was only doing the cardio routines. Then I got pregnant.

In April 2007 (after doing CrossFit cardio workouts on-and-off for about 5 months) I found out I was pregnant with my 2nd child. I had wanted to get pregnant again so I was thrilled! Because of some complications early on, though, I was advised not to run or to do any intense workouts. I basically resorted to walking, using some weight machines at the gym, & some jogging for the rest of my pregnancy.

How I Got Hooked
My healthy, Baby Girl #2 was born in late January of 2008 & I was eager to get back into shape again. 4 weeks after delivering I started running again & training for Nashville's Music City Half-Marathon. I completed the race at the end of April & then was somewhat directionless for my workouts. Two months ago in May, my friend Natalie told me there was local CrossFit gym. She convinced me to check it out...and I finally did. I tried it for a week, unsure if I could commit. After just one week of only doing CrossFit I was impressed at my new arm definition & all over toning & I was convinced to join the CrossFit gym. .

CrossFit To-Date
I've been regularly doing the CrossFit WOD (workout of the day) since June 1, 2008 (6 1/2 weeks now) at my local CrossFit gym (www.crossfitclarksville.blogspot.com). While I haven't noticed much change in my cardio endurance, my strength is increasing rapidly. I feel like I have a personal training session every time I go & working out is fun...but difficult! I've realized how important it is to have a staff member there holding me accountable to proper form...getting my butt down for squats, keeping my dead lifts close to my body, knowing when I need to increase in weight, etc.