Okay - it has been another couple of months but I figured I have to get back to the box. That is where I "enjoy" pushing myself and gain huge benefits from all the functional training.
I had my eye surgery not too many weeks ago so I did not want to go in and start lifting heavy weights as I need my eye to heal. At the time I was thinking about all of this they introduced an introduction to CrossFit program and that solved my problem. It is supposed to be for beginners but Jason and Ruth said I could take the classes as it will help me learn technique and ease me back into CrossFit.
Well - tonight was class one. I must also state that I did do a 10K run on the treadmill an hour and a half prior to the CrossFit class. Maybe not the smartest thing but ya gotta do what ya gotta do.
We went through the warm ups together and I still can't do consecutive double unders....imagine that. 5 months off doesn't improve double unders..hmmmmm. I can still do them but I need a single skip in between. I wonder if I will EVER get them. imagine
WOD
Push Press
Ball Slam
Squats
Sit-ups
Reps of 15, 12, 9, 6
Time: 6:45 (I SUCK!)
Okay - I took the heaviest bar (45lbs) we weren't using plates yet and I offered to take a heavier ball since it was only ball slams. They handed me a 20lb ball. Yeah - that hurt. haha.
It was a good workout and I am sooooo out of shape.
I am sure I will feel this one tomorrow.
My next class is Thursday night. I should be recovered by then. (I hope).
Monday, February 7, 2011
Monday, November 29, 2010
Back at it...
Okay - today was decided about on Saturday. Sunday I logged in and registered for Today's Fundamentals class.
Yup - no turning back - so there I was after work. Dawn was there with Owen already and warming up - Ruth had a welcoming hug and I was thinking - yeah - it's nice to be back...I should leave.
Today's workout was good - which means could do the moves...haha - they have been introducing crazy crap to the workouts over the 4 months I have been missing and there is no way I can do some of that sh*t. Maybe one day...or not.
Today's WOD
Squat Cleans
Pull-ups
21-15-9 for time
Time: 11:30
I used 50lbs - not bad and it was tough. LIght headed tough but I kept going.
The pull ups are a joke. I used the bands but so would anyone else who had to pull up me.
All was good and I was pleased with myself.
It was funny - I realized I missed CrossFit while I was prepping my bar for the workout. I could have gone lighter (yes 50lbs is light compared to what I was lifting before) but I picked a weight that was going to be challenging at it was. The second round was the worst.
So - I survived and I will see how sore I am tomorrow.
Yup - no turning back - so there I was after work. Dawn was there with Owen already and warming up - Ruth had a welcoming hug and I was thinking - yeah - it's nice to be back...I should leave.
Today's workout was good - which means could do the moves...haha - they have been introducing crazy crap to the workouts over the 4 months I have been missing and there is no way I can do some of that sh*t. Maybe one day...or not.
Today's WOD
Squat Cleans
Pull-ups
21-15-9 for time
Time: 11:30
I used 50lbs - not bad and it was tough. LIght headed tough but I kept going.
The pull ups are a joke. I used the bands but so would anyone else who had to pull up me.
All was good and I was pleased with myself.
It was funny - I realized I missed CrossFit while I was prepping my bar for the workout. I could have gone lighter (yes 50lbs is light compared to what I was lifting before) but I picked a weight that was going to be challenging at it was. The second round was the worst.
So - I survived and I will see how sore I am tomorrow.
Wednesday, July 14, 2010
GRACE
Well it was a 6am class today and I was excited as I saw the posting for GRACE.
I did it last time at 65lbs and my time was 6:11. I wanted to improve that.
Mornings I am finding it harder to go heavier but I decided on 70lbs. I wanted to hold the same weight through the entire workout. 75lbs should have been able to be done but did I mention it was at 6am?
WOD
"GRACE"
30 Clean and Jerks (RX was 95lbs)
TIME: 5:05
I was really pleased. It is one of the first times that I have proof that weight has gone up and time has still dropped. Woo Hoo!
I know my weights have gone up but sometimes my times have been slower or there are other factors etc. This is just like for like and it felt good!
I did it last time at 65lbs and my time was 6:11. I wanted to improve that.
Mornings I am finding it harder to go heavier but I decided on 70lbs. I wanted to hold the same weight through the entire workout. 75lbs should have been able to be done but did I mention it was at 6am?
WOD
"GRACE"
30 Clean and Jerks (RX was 95lbs)
TIME: 5:05
I was really pleased. It is one of the first times that I have proof that weight has gone up and time has still dropped. Woo Hoo!
I know my weights have gone up but sometimes my times have been slower or there are other factors etc. This is just like for like and it felt good!
Filthy Fifty - that was nasty
WOD
Filthy Fifty
50 Box jump, 24 inch box - still stuck at 16"...gotta get to 20" at some point
50 Jumping pull-ups
50 KB Swings 16 kg - I used 16Kgs - didn't realize women's were changed to 12kgs - d'uh
50 Walking Lunges
50 Knees to elbows
50 Push press 45lbs
50 Back extensions
50 Wall ball shots 20 lbs 12 lbs (I only used 8lbs)
50 Burpees
50 Double unders
Time: 34:55
This was just ugly - it had been almost 2 weeks since I was at CrossFit and it showed.
I thought about crying during the burpees but I got through them too.
What a workout.
Filthy Fifty
50 Box jump, 24 inch box - still stuck at 16"...gotta get to 20" at some point
50 Jumping pull-ups
50 KB Swings 16 kg - I used 16Kgs - didn't realize women's were changed to 12kgs - d'uh
50 Walking Lunges
50 Knees to elbows
50 Push press 45lbs
50 Back extensions
50 Wall ball shots 20 lbs 12 lbs (I only used 8lbs)
50 Burpees
50 Double unders
Time: 34:55
This was just ugly - it had been almost 2 weeks since I was at CrossFit and it showed.
I thought about crying during the burpees but I got through them too.
What a workout.
Monday, June 28, 2010
HOLY SQUATS!
It's been since Friday morning since I have been at CrossFit. Friday night I had a mini-workout with my running clinic. I had Jason and Ruth from CrossFit Connection come out and talk to them about cross training and how CrossFit would help their running and everything else they do.
Tonight's class was posted today on the website and I should know from history that thinking - it seems okay means you are in for a torture session.
WOD
1 minute Front Squats
1 minute Rest
1 minute Back Squats
1 minute Rest
1 minute Air Squats
1 minute Rest
3 Rounds
The Rx weight for women was 80lbs. I started with 75lbs. I did one complete round at 75lbs and then on the second round after 3 front squats I dropped to 70lbs and did the last 2 rounds at that.
Your total for each round is the number of squats in each section added together. Add those together and you get your final total.
Round 1 - 75lbs - 81
Round 2 - 70lbs - 70
Round 3 - 70lbs - 75
Total - 226
I was pretty happy with my total but to show you the difference one of the strong girls from the Box did the Rx weight and I believe her total was 397 or something crazy like that. Compared to that....I SUCK!
Oh well - I am sure my legs will remind me tomorrow that I did work hard.
Tonight's class was posted today on the website and I should know from history that thinking - it seems okay means you are in for a torture session.
WOD
1 minute Front Squats
1 minute Rest
1 minute Back Squats
1 minute Rest
1 minute Air Squats
1 minute Rest
3 Rounds
The Rx weight for women was 80lbs. I started with 75lbs. I did one complete round at 75lbs and then on the second round after 3 front squats I dropped to 70lbs and did the last 2 rounds at that.
Your total for each round is the number of squats in each section added together. Add those together and you get your final total.
Round 1 - 75lbs - 81
Round 2 - 70lbs - 70
Round 3 - 70lbs - 75
Total - 226
I was pretty happy with my total but to show you the difference one of the strong girls from the Box did the Rx weight and I believe her total was 397 or something crazy like that. Compared to that....I SUCK!
Oh well - I am sure my legs will remind me tomorrow that I did work hard.
Friday, June 25, 2010
6AM CrossFit HURTS....
Once again I am pleased that I was able to get my butt out of bed and get to CrossFit for 6am. I also got my 35 burpees done before I left for the workout. I am really dreading days of 50 on the 100 days of burpees.
The BUY IN for the WOD was 1 REP Thruster.
I did 85lbs...:) Now if I could rack it then I could go higher but I was only able to clean 85lbs. THAT was my MAX for cleans as well. :) That made the 65lbs for the workout seem light.
BUY OUT: 25 PERFECT pushups.
Yup - another hard workout. I was sweating part way through the first round with the puddle starting to form...the puddle only got bigger...and bigger....
Glad that is done for the day...
Off to update my Marathon Training Blog...
The BUY IN for the WOD was 1 REP Thruster.
I did 85lbs...:) Now if I could rack it then I could go higher but I was only able to clean 85lbs. THAT was my MAX for cleans as well. :) That made the 65lbs for the workout seem light.
WOD
12 Thrusters
12 SDLHP
12 Toes to Bar (mine are more like knees to elbows...or close to elbows anyways)
300 Meter Run
4 Rounds
Time: 25:16
BUY OUT: 25 PERFECT pushups.
Yup - another hard workout. I was sweating part way through the first round with the puddle starting to form...the puddle only got bigger...and bigger....
Glad that is done for the day...
Off to update my Marathon Training Blog...
Wednesday, June 23, 2010
It's been a week....
Okay - so I have sucked lately and did not go to CrossFit. I have officially started training for my Marathon which really means - I am running now. With that and teaching the 5K clinic I am doing LOTS of running even thought the clinic runs are slower than my usual pace. I try to keep intervals in by running between the first and the last person every so often so that changes it up.
Friday morning I was way too tired (from the fun day of golf) to get up for the 6am workout. Good thing since people were having issues walking a few days later.
I have to figure out how to make crossfit stay a benefit to my running without falling into over-training and potentially causing injury. Right now is good since the long runs are only 10K, 12K etc. Mid July they start picking up and I will have to continue to do my Sunday morning 3-6K runs so it does add up.
This morning I thought about staying in bed a little longer but got my butt out of bed instead. Last night's tempo run beat me up and my hams and butt were actually tight this morning.
6Am is early and you defiantly can't go in and lift the weights you do in the evenings. I have to remember that and not get discouraged when I feel I am lifting light but deep down know i would have trouble at higher weights.
WOD
10 Squat Cleans
15 Box Jumps (16")
10 Ring Rows
4 Rounds
Time: 12:43...(I think)
(I wimped at 55lbs - I was tired and also protecting my knees)
It was a nice short workout and dthat was a good thing today.
maybe I will make it Thursday or Friday morning....
Running again tonight.....
Check out my blog that I am doing for my Journey to Marathon #5!! It will bore you to tears but it will be a nice record for me to go back and read.
Friday morning I was way too tired (from the fun day of golf) to get up for the 6am workout. Good thing since people were having issues walking a few days later.
I have to figure out how to make crossfit stay a benefit to my running without falling into over-training and potentially causing injury. Right now is good since the long runs are only 10K, 12K etc. Mid July they start picking up and I will have to continue to do my Sunday morning 3-6K runs so it does add up.
This morning I thought about staying in bed a little longer but got my butt out of bed instead. Last night's tempo run beat me up and my hams and butt were actually tight this morning.
6Am is early and you defiantly can't go in and lift the weights you do in the evenings. I have to remember that and not get discouraged when I feel I am lifting light but deep down know i would have trouble at higher weights.
WOD
10 Squat Cleans
15 Box Jumps (16")
10 Ring Rows
4 Rounds
Time: 12:43...(I think)
(I wimped at 55lbs - I was tired and also protecting my knees)
It was a nice short workout and dthat was a good thing today.
maybe I will make it Thursday or Friday morning....
Running again tonight.....
Check out my blog that I am doing for my Journey to Marathon #5!! It will bore you to tears but it will be a nice record for me to go back and read.
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