So I feel like a slacker. With no Yoga I'm out of my rhythm. Tuesday we missed WSD because it was back to school night. Wednesday we made it and there were only three of us. It was a really fun class. We learned how to get out of a choke when pressed up against the wall and reviewed getting out of a choke in a normal environment. Thursday I missed CF. More getting ready for school stuff.
Moving on to yesterday's CF. Monday's are now considered technical work outs. It's more of a skill builder as opposed to a full blown work out. It's good because I'm concentrating on proper technique and even starting to pick it up a little but it's bad that it's not as much of a well rounded work out as we normally have. But such is life. I roll with it and am enjoying it. Warm up was the junkyard and burgener. I am now being used as a partner to have someone jump over my arms and legs and then crawl under me and jump over me. It's a lot of work! I didn't do the jumping, I partnered up with the only other person there and then I jumped rope for a few and stretched out. The Burgener is basically a warm up with the bar. Getting hands where they should be, lifting properly, etc. Then we add the weights- WOD 1: 7 x 2 Vertical snatch off high boxes at hip. 60 Secs rest between sets. I stayed at 55 lbs for the duration. WOD 2: 4 Rounds of:
3 x Snatch pull ( 85 lbs),
60 Secs rest, 3 x Drop snatch (33 lbs), 60 Secs rest and for Core I tried to do the reverse hypers on this different machine, but I couldn't quite get it all together on there. Soon, though, soon. Instead I did 45 supermans. Hate those! No more workouts this week. I go on vacation tomorrow and have procrastinated packing! I gotta get my butt in gear and get my gear packed up. I should be back for my Thursday CF next week.
Tuesday, August 28, 2012
Monday, August 20, 2012
New Socks
Monday freakout!!!!
So Monday's are usually a drag anyways- add three days of no exercise and then jumping into Cross Fit at lunch in them and BOOM! It's a fiasco. My right shoulder is in agony after class today. Apparently Coach thinks I've become stronger.. More on that later, let's get to the nitty gritty of the actual work out today.
Warm up was the junkyard one where one person sits on the ground and the other jumps over your arms and legs going around in a circle. Then You move on to where you become a bridge and they go under you and then you relax down a little for them to jump over you. I've never done this. Never until today that is. I was paired up with a perky young woman who I have never seen before. She got right into jumping over me and then fortunately I was able to hold myself up for her to go under/over without dying. Yes, just being the "log" got me all sorts of tired and sweaty. Then Coach suggests I do it to her- WTF? Yeah, well don't jump, but step over, do what you can. Uh ok. So I did. And yes, I was consumed with sweat afterwards. I didn't even make it to the under/over portion. We also did extra shoulder stretches because of the types of lifts we'd be doing for the WODs.
WOD 1: 5 x 3 Vertical snatch off high boxes at hip. 60 Secs rest between sets.We did this @ 55 lbs. It was good. I'm getting better and dropping underneath. Towards the last set I could feel myself drooping a bit.
WOD 2: 5 Rounds of: 3 x Snatch pull, 45 Secs rest, 3 x Heaving snatch balance, 45 Secs rest- I paired up with one of the regular ladies with this and we kept the first bar at 55 pounds and for the Heaving Snatch we went to 95 pounds!!! I was trying to work on my form, but the bar was pretty heavy for me.
Core: 4 x 8 Weighted Glute ham raises. Core.. good ol' core. I asked if Coach wanted me to do supermans or situps for core today. She said "Oh why don't you try the glute ham raises? You're getting stronger." So I did. Apparently no more supermans for me! I'm glad for the outward signs of improvement, but at the same time it's scary doing different things. At my weight, getting up on the unit practically knocks the wind out of me. I'm sure I'll get the hang of it, but today doing them without a weight was pretty hard, especially after all the lifting. My right shoulder is pretty sore. I used my massage machine on it and will probably hook up my tens unit to it. I have a chiro appt Thursday so that will definitely be good. I also have CF Thursday tho! No Yoga tonite- or for the next two weeks. The teacher is in Poland and they had a hard time trying to find a replacement. Hopefully it won't be brutal when she comes back.
Warm up was the junkyard one where one person sits on the ground and the other jumps over your arms and legs going around in a circle. Then You move on to where you become a bridge and they go under you and then you relax down a little for them to jump over you. I've never done this. Never until today that is. I was paired up with a perky young woman who I have never seen before. She got right into jumping over me and then fortunately I was able to hold myself up for her to go under/over without dying. Yes, just being the "log" got me all sorts of tired and sweaty. Then Coach suggests I do it to her- WTF? Yeah, well don't jump, but step over, do what you can. Uh ok. So I did. And yes, I was consumed with sweat afterwards. I didn't even make it to the under/over portion. We also did extra shoulder stretches because of the types of lifts we'd be doing for the WODs.
WOD 1: 5 x 3 Vertical snatch off high boxes at hip. 60 Secs rest between sets.We did this @ 55 lbs. It was good. I'm getting better and dropping underneath. Towards the last set I could feel myself drooping a bit.
WOD 2: 5 Rounds of: 3 x Snatch pull, 45 Secs rest, 3 x Heaving snatch balance, 45 Secs rest- I paired up with one of the regular ladies with this and we kept the first bar at 55 pounds and for the Heaving Snatch we went to 95 pounds!!! I was trying to work on my form, but the bar was pretty heavy for me.
Core: 4 x 8 Weighted Glute ham raises. Core.. good ol' core. I asked if Coach wanted me to do supermans or situps for core today. She said "Oh why don't you try the glute ham raises? You're getting stronger." So I did. Apparently no more supermans for me! I'm glad for the outward signs of improvement, but at the same time it's scary doing different things. At my weight, getting up on the unit practically knocks the wind out of me. I'm sure I'll get the hang of it, but today doing them without a weight was pretty hard, especially after all the lifting. My right shoulder is pretty sore. I used my massage machine on it and will probably hook up my tens unit to it. I have a chiro appt Thursday so that will definitely be good. I also have CF Thursday tho! No Yoga tonite- or for the next two weeks. The teacher is in Poland and they had a hard time trying to find a replacement. Hopefully it won't be brutal when she comes back.
Thursday, August 16, 2012
Vomit, Pee, Poo/Gas
Yes, I feel like all of the above want to come out all at once. CF was the hardest it's been for me in a while. My stomach hurts so bad- as if the swat team thought it was a door they had to break down. It's been over thirty minutes since I got done and my body is still shaking from the work out. Today I got a pic of what we walk into every class.
Yes, the boards change daily. I am astonished that I completed the workout today. I was the last one and I didn't do double unders, I did singles. I used a 15 lb bar and put 15 lbs on each end for 45#. On my third round of sit ups, my ankles started hurting so I got rid of the weights and finished up with regular abmat sit ups. I did pop my knee once today during warm up, but it wasn't as bad as Monday. Today is better than yesterday and tomorrow will be better than today. For the record, it took me 31 minutes and 14 seconds to complete today's work out. It was a loooooooong half hour.
Back from vacation...
And boy am I sore! We got home on Sunday after a wretched 17 hour train ride. Trains are not made for fat people. Phew. Today I'm feeling a little better- my right foot has a huge blister on the pad just below my second toe. It's getting better, slowly. Brief update as far as activity while on vacation- Day 1: Theme park with mild walking, lots of swimming, Day 2: Snorkel with manatees, lots of swimming, minimal walking, climbing in and out of boat was fine, Day 3 Water theme park with medium walking, lots of swimming, and lots of stairs- one ride I chose to go on (three times) had 101 steps to get to the top!! Day 4- theme park, *lots* of walking- So much that this is the day I got my huge blister. I was limping by the late afternoon. Day 5- no theme park, hard to walk, hard to drive, went to Wal Mart for foot care stuff. Day 6- Theme park- no walking, rented a scooter so I didn't drag my family down. Kinda irritated that I couldn't walk it. I have been doing so well lately.
Well as much as I wanted to lay around and do nothing Monday, I got up and went to work. Then went to Cross Fit on lunch. It was rough to do, but I'm glad I did as I'm trying to stick to my "no excuses" goal. I don't have to do it all, but I have to do something. Monday's warm up for me was jumping rope and rolling the pvc pipe front to back to warm up my shoulders. about 5 minutes in to jumping rope I landed wierd and my right knee popped- it hurt so bad. I rested for a few minutes and finished jumping tho. The WOD 1 was 7 x 2 Vertical snatch off high boxes at hip, 60 Secs rest between sets. The WOD 2 was 4 Rounds of: 3 x Halting snatch deadlift, 60 Secs rest, 3 x Drop snatch, 60 Secs rest. I did 55 lbs to start. During the WOD 2, I kept dipping before the move so I took off 20 pounds and I was able to do it a bit better. I need to work on form and get over my fear. It's really a mental block with some of these moves. For the Drop Snatch I stayed at 83 pounds the entire time. Core for me was 40 supermans, no rest. And I did. I did 40 and was sure I was on the brink of death by the time I got into the thirties! Very thankful that I made it to 40. So back to work I went. And I thought to myself, Yoga sounds good. And amazingly it did. I mentioned the sore shoulder and she did some extra stretches for me. It helped a lot. However after 9 or 10 days of not doing yoga, my feet were *burning* during some of the moves. I couldn't do what I could last class. It really stresses the importance to keep up with moving.
Tuesday I went to WSD alone- It was more of a fun class. Warm up was just a little bit of jogging and since we had a sub, we did a few escapes, but it wasn't as structured as normal so it was a lot of giggles with the ladies. A good relaxing class. Afterwards I stayed for Yoga. It was not hard, but it was hard. Easier than Monday, but I was sweating really bad. It's not often I drip on the mat, but I did that day. My tree pose is getting much better. I can balance better on my left foot than on my right, which seems weird- but eventually I'll get there. Not sure if my big blister has anything to do with it tho!
Wednesday was a short workout day. I went to WSD with the kid and that was it. We had planned on getting some school shopping done. She starts high school in just over a week! Crazy. I'll hopefully update again later today after my CF lunch.
Well as much as I wanted to lay around and do nothing Monday, I got up and went to work. Then went to Cross Fit on lunch. It was rough to do, but I'm glad I did as I'm trying to stick to my "no excuses" goal. I don't have to do it all, but I have to do something. Monday's warm up for me was jumping rope and rolling the pvc pipe front to back to warm up my shoulders. about 5 minutes in to jumping rope I landed wierd and my right knee popped- it hurt so bad. I rested for a few minutes and finished jumping tho. The WOD 1 was 7 x 2 Vertical snatch off high boxes at hip, 60 Secs rest between sets. The WOD 2 was 4 Rounds of: 3 x Halting snatch deadlift, 60 Secs rest, 3 x Drop snatch, 60 Secs rest. I did 55 lbs to start. During the WOD 2, I kept dipping before the move so I took off 20 pounds and I was able to do it a bit better. I need to work on form and get over my fear. It's really a mental block with some of these moves. For the Drop Snatch I stayed at 83 pounds the entire time. Core for me was 40 supermans, no rest. And I did. I did 40 and was sure I was on the brink of death by the time I got into the thirties! Very thankful that I made it to 40. So back to work I went. And I thought to myself, Yoga sounds good. And amazingly it did. I mentioned the sore shoulder and she did some extra stretches for me. It helped a lot. However after 9 or 10 days of not doing yoga, my feet were *burning* during some of the moves. I couldn't do what I could last class. It really stresses the importance to keep up with moving.
Tuesday I went to WSD alone- It was more of a fun class. Warm up was just a little bit of jogging and since we had a sub, we did a few escapes, but it wasn't as structured as normal so it was a lot of giggles with the ladies. A good relaxing class. Afterwards I stayed for Yoga. It was not hard, but it was hard. Easier than Monday, but I was sweating really bad. It's not often I drip on the mat, but I did that day. My tree pose is getting much better. I can balance better on my left foot than on my right, which seems weird- but eventually I'll get there. Not sure if my big blister has anything to do with it tho!
Wednesday was a short workout day. I went to WSD with the kid and that was it. We had planned on getting some school shopping done. She starts high school in just over a week! Crazy. I'll hopefully update again later today after my CF lunch.
Thursday, August 2, 2012
Three days of hell
So I wanted to update Tuesday when class was fresh in my mind, but I was so sore I just couldn't manage it. Well here is the final update for this week. WSD on Tuesday was brutal. Coach Charles is back and we did a wretched warm up. Then we went into escaping a grab and at the end we practiced the skills by playing the "get away" game where one person is starts in a sitting position and the attacker is standing up trying to not let them get away.
Wednesday WSD was even more brutal if there is such a way to be- we did a hard core warm up. I was able to bear crawl the length of the shortest side of the room and the highlight of the warm up was when we moved into doing sit ups and coach (who's been on vacation for like two months) noticed how much better I was doing and then when we moved into push ups it was the same. Made my night! I told him it's Cross Fit- I don't want to suffer the wrath of Iman! The other girls were kinda shocked that I do CF. Made me feel good inside.. still sore, but good! That class we did a lot of muay thai stances and movements/blocking. Then we got the pads and practiced kick-pushing the attacker away. Finally we went into "spar" mode and one person threw punches (without hitting) while the other dodged and moved away. It was fun, but super tiring.
Today was probably the worst! We did the standard warm up which is still super tiring and then moved into our WOD. A 15 minute AMRAP of 10x Power Cleans and then 5x situps. The others did a certain type, I did abmat sit ups. I was able to do 5 full reps of each and then an additional 5 PCs before time was up. My bar was weighted at 55 pounds. I tried 65, but it was just too much. No core today because it was incorporated into the WOD. Hooray for the little things! Off for vacation tomorrow so no updates till then. We'll be theme-parking and doing a lot of walking, so I'll def be getting my exercise in!
Wednesday WSD was even more brutal if there is such a way to be- we did a hard core warm up. I was able to bear crawl the length of the shortest side of the room and the highlight of the warm up was when we moved into doing sit ups and coach (who's been on vacation for like two months) noticed how much better I was doing and then when we moved into push ups it was the same. Made my night! I told him it's Cross Fit- I don't want to suffer the wrath of Iman! The other girls were kinda shocked that I do CF. Made me feel good inside.. still sore, but good! That class we did a lot of muay thai stances and movements/blocking. Then we got the pads and practiced kick-pushing the attacker away. Finally we went into "spar" mode and one person threw punches (without hitting) while the other dodged and moved away. It was fun, but super tiring.
Today was probably the worst! We did the standard warm up which is still super tiring and then moved into our WOD. A 15 minute AMRAP of 10x Power Cleans and then 5x situps. The others did a certain type, I did abmat sit ups. I was able to do 5 full reps of each and then an additional 5 PCs before time was up. My bar was weighted at 55 pounds. I tried 65, but it was just too much. No core today because it was incorporated into the WOD. Hooray for the little things! Off for vacation tomorrow so no updates till then. We'll be theme-parking and doing a lot of walking, so I'll def be getting my exercise in!
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