Its been a long couple of weeks, but it feels so good be "home". Last night I stayed with my BFF Nikki so I could hit the 0515 class at CrossFit Old Town. Yes that 5:15am. Requires an early bedtime and an out the door time of at least 0500. This used to be my m.o. at least four days a week. I was worried about how the old body would react to such intensity again at such an early hour. I walked through that door though and all those worries went away. No nerves, just sense of calm and normalcy. I was at my home box. Lots of new faces, lots of old friends and coaches too. Little time for chatting...just hit the warmup and fell into the groove--back extensions, walking sampson stretch, bootstrappers....
the WOD was:
3 RFT
10 deadlifts
50 double unders
not a named WOD but a classic on the competition circuit for sure.
RX'd weight for women is 185#--heavy! I settled on 125#, but I think I could have easily done 135 to make it harder. I did the first round with DU's...hit sets of 3-4 right off the bat, then my rope got all freaky on me and started twisting and crap and I just finished the first 50, then did 30 box jumps for rounds 2-3. Total time was 11min. DL's felt solid and did the first set unbroken, second set with one small break and third set 2 small breaks to regrip. The box jumps sucked, but just like burpees you must have the mentality of just one at a time, one at a time. No records, no stellar performances, but solid hard work, a great sweat, and adrenaline to power the day. Got to love the crossfit energy---oh how i missed you.
It will be a few weeks before I'm back in there regularly, but I can't wait to shed the bavarian bulge and get me some muscles back and just generally feel GOOD.
Nikki made these AMAZING munchy bars last night from a new blog we're following, Oh She Glows. Totally primal and if you lay off the sugary toppings its not so bad. Nik literally whipped these up in no time flat and I could have eaten the whole pan. yummo. She whipped up some blueberry topping and viola` dessert! Props to DH Chip too for grilling some yummy turkey breasts and veggies.
Stay tuned for more CF fun.
Oh, and for those wondering about the Army Ten-Miler. It was a DNS as in did not start. Mental breakdown from exhaustion on Saturday night and needed Sunday to recover. Oh well..not the end of the world. Next up is the Backyard Burn 5 Mile trail race in about 10 days with ALL my girls. Can't wait!
Wednesday, October 27, 2010
Friday, October 15, 2010
When Life Gets in the Way
PCS Move. Living out of a suitcase at someone else's house. Crazy Army schedules and requirements. That has been the life of late and workouts and diet have been all talk and no action. As Toby Keith says, I need a "Little Less talk and a lot more action!" Ha.
Since my last post Chip and I headed to Berchtesgarden Land/Schoenau am Konigsee, the site of my last post, for some true R&R. We did some nice "trail walks"--I won't call them hikes since they weren't very taxing, but they challenged Chip and got him out and trying new things again. He was so strong on the trail--as a soldier, strapping on a pack and climbing was second nature and he looked so strong. We spend most of the weekend outside, drinking beer, and basking in the Alpine sun.
I've managed one solid run this week--a fast 35minutes with some wicked hills and felt really strong. Hit a Tabata WOD with Chip at the Bamberg gym (NOT CF friendly) of Row, situps, pusups, squats. Nothing to write home about here--just did it. Planned runs the last two mornings but just cannot get motivated.
When your diet goes to shit, you're stressed, and off even the worst of routines, I'm doomed. I'm realizing that the lax diet of rich german food and double the necessary carbs is starting to take a toll. When I slip up on carbs I don't feel that immediate sickness some get--mine takes awhile to sink in. The sluggishness, lack of energy overall, constantly sleepy for no good reason is back. My belly aches all the time, I'm bloated beyond belief (hoping a sauna visit tomorrow will help that) and I know it is all diet and stress. I'm trying my best not to get down about it, but its hard not to. I want to be the girl who can handle all this crap and still feel great and look great. Wonderwoman I am clearly not. I know I can get back in shape quickly, just dying to get to the point where I can start living my life instead of the one the Army forces me to live.
Only 3 more days here and we'll be back in the land of crap food and bad beer and no bakeries (thank heavens!) My goal is to hit the box at Crossfit Old Town 1-2 times next week, then the Army Ten Miler is a week from Sunday. After that, we hope to have some clue about what the heck is going on with life, which WILL include a CF box--my hope it to be back training full time at CF Old Town in a mere week and a half. My new favorite photo:
Since my last post Chip and I headed to Berchtesgarden Land/Schoenau am Konigsee, the site of my last post, for some true R&R. We did some nice "trail walks"--I won't call them hikes since they weren't very taxing, but they challenged Chip and got him out and trying new things again. He was so strong on the trail--as a soldier, strapping on a pack and climbing was second nature and he looked so strong. We spend most of the weekend outside, drinking beer, and basking in the Alpine sun.
I've managed one solid run this week--a fast 35minutes with some wicked hills and felt really strong. Hit a Tabata WOD with Chip at the Bamberg gym (NOT CF friendly) of Row, situps, pusups, squats. Nothing to write home about here--just did it. Planned runs the last two mornings but just cannot get motivated.
When your diet goes to shit, you're stressed, and off even the worst of routines, I'm doomed. I'm realizing that the lax diet of rich german food and double the necessary carbs is starting to take a toll. When I slip up on carbs I don't feel that immediate sickness some get--mine takes awhile to sink in. The sluggishness, lack of energy overall, constantly sleepy for no good reason is back. My belly aches all the time, I'm bloated beyond belief (hoping a sauna visit tomorrow will help that) and I know it is all diet and stress. I'm trying my best not to get down about it, but its hard not to. I want to be the girl who can handle all this crap and still feel great and look great. Wonderwoman I am clearly not. I know I can get back in shape quickly, just dying to get to the point where I can start living my life instead of the one the Army forces me to live.
Only 3 more days here and we'll be back in the land of crap food and bad beer and no bakeries (thank heavens!) My goal is to hit the box at Crossfit Old Town 1-2 times next week, then the Army Ten Miler is a week from Sunday. After that, we hope to have some clue about what the heck is going on with life, which WILL include a CF box--my hope it to be back training full time at CF Old Town in a mere week and a half. My new favorite photo:
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| Auf Wiederschauen Deutschland! (from the balcony at our hotel) |
Thursday, October 7, 2010
Oktoberfest and Schonau am Konigsee
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| Love me some hiking where the "Hills Are Alive!" |
Travel post for you all who live vicariously through our travels!!
On 27 September we traveled to Munich for the annual Oktoberfest. This year was the 200th anniversary of "die Wiesen", as the German's call it. Lots of fun and beer had by all. And yes, we all dressed up and drank well, lets say more than 3 MaB's each. That's more than 3 liters each kids...that's a lot of beer in one day and let me tell you, I was drying out for days!
Next up was a trip with Nikki to Schonau am Konigsee. It's about an hour or so south of Munich, near Salzburg Austria. It's the southeastern most tip of Germany and it is beautiful!! We spent two glorious days outside hiking. Here are some of the shots we captured!
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| Banks of the Konigsee near St. Bartholomew |
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| Sunrise on our first morning. This makes you want to get up and GO! |
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| Another view of Obersee |
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| Obersee |
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| Thank you CFOT for all the squat work! |
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| Beautiful Reflection on Lake Obersee--only reachable by boat, then a 45min hike! |
 | These hiking locations are not far from the famed "Eagle's Nest"--one of Hitler's old hidouts. Scrap that tourist option and go for the true lure of the area. Das Gibergen ruft! (The mountains call!) The next day we hiked the Almbach gorge. Absolutely beautiful despite some overcast cloudy weather! | |||||||||||
| They call this the "Painter's Easel". Um yea...sadly we lost the sun in the afternoon. |
WODs what?!
This week is an absolute blur!!! Moving week here at the Gabriel house....movers are here now packing up our life and we'll see it again in about 3 months...joys of Army life.
I've gotten in a little work this week including a 40min training run and a Tuesday WOD at the gym.
Tuesday WOD
5RFT
5 pullups
10 walking lunges with 25# overhead
15 airsquats
Time 12min
Slow. Slow. Slow...but those damn pullups are hampering my times. I can't get more than 2 at a time...mostly singles. Then I tore a callous and started bleeding...good times. Trying not to do too much overhead since my old lat/shoulder injury has me in pain almost 24/7. Warmup included pushups and burpees and cool down included some GHD's and back extensions. Scheduled a doctor's appointment for the end of the month so that should get me back on track after the spine is back in place.
Hoping to hit a WOD tonight and get in a training run in the am before heading back to the Alps for the weekend.
Counting the days until I can get back in the box and start dialing in the diet....as the days go by fewer and fewer pants are fitting....we're almost at freakout stage, but know that about 30% of it is stress and anxiety about the move.
I've gotten in a little work this week including a 40min training run and a Tuesday WOD at the gym.
Tuesday WOD
5RFT
5 pullups
10 walking lunges with 25# overhead
15 airsquats
Time 12min
Slow. Slow. Slow...but those damn pullups are hampering my times. I can't get more than 2 at a time...mostly singles. Then I tore a callous and started bleeding...good times. Trying not to do too much overhead since my old lat/shoulder injury has me in pain almost 24/7. Warmup included pushups and burpees and cool down included some GHD's and back extensions. Scheduled a doctor's appointment for the end of the month so that should get me back on track after the spine is back in place.
Hoping to hit a WOD tonight and get in a training run in the am before heading back to the Alps for the weekend.
Counting the days until I can get back in the box and start dialing in the diet....as the days go by fewer and fewer pants are fitting....we're almost at freakout stage, but know that about 30% of it is stress and anxiety about the move.
Saturday, October 2, 2010
Still Alive
So my last post was over a week ago--I promise I've not been a total slacker. A total eater, I will admit to being!
On the day of my last post, I actually helped my friend Jason coach a fundamentals class at the Schweinfurt gym. He had a group of 4 women, most of them with little prior athletic experience, and we worked on deadlift and push presses. We had to work with a few pretty hard on the form, but we got everyone to an acceptable level before pressing on to the WOD. 10-9-8-7....med ball DL, push presses. It was fun to help push them through those middle rounds when everything hurt and form was miserable. Pressed hard on slowing down and doing each move properly. Then I did the WOD myself....
100# DL
15lb DB push press
Time was about 6 minutes. DL's felt strong.
The next several days were spent with my best friend Nikki and Chip. We went to Oktoberfest then spent the last few days hiking in the Alps. Photos to come!
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A week after my last WOD, countless liters of beer later, bread, spatzel, bread, schnitzel, etc I hit the WOD "Jack" at CF Ramstein.
"Jack"
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Total Rounds--9
I used just a 45# bar, 1 pood, and a 20" boxjump. I should have done more on the PP, but I did all 9 rounds unbroken. KB's were also done unbroken. The box jumps sucked---it has been a LONG time since i've done real box jumps. They used to be in my "wheelhouse", but that is no longer.....but I powered through! 48 hours later however, I'm still super sore in my right shoulder/neck and its on fire. Also, I felt extremely sluggish, fat, bloated during this WOD. Carbs MUST come to an end very soon.
Today I hit a 1000m swim at the pool with Chip. The shoulder was tight and sore and sticky when rotating but I otherwise felt strong. Some MWOD and stretching are in order for tonight!
On the day of my last post, I actually helped my friend Jason coach a fundamentals class at the Schweinfurt gym. He had a group of 4 women, most of them with little prior athletic experience, and we worked on deadlift and push presses. We had to work with a few pretty hard on the form, but we got everyone to an acceptable level before pressing on to the WOD. 10-9-8-7....med ball DL, push presses. It was fun to help push them through those middle rounds when everything hurt and form was miserable. Pressed hard on slowing down and doing each move properly. Then I did the WOD myself....
100# DL
15lb DB push press
Time was about 6 minutes. DL's felt strong.
The next several days were spent with my best friend Nikki and Chip. We went to Oktoberfest then spent the last few days hiking in the Alps. Photos to come!
--------------------------------
A week after my last WOD, countless liters of beer later, bread, spatzel, bread, schnitzel, etc I hit the WOD "Jack" at CF Ramstein.
"Jack"
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Total Rounds--9
I used just a 45# bar, 1 pood, and a 20" boxjump. I should have done more on the PP, but I did all 9 rounds unbroken. KB's were also done unbroken. The box jumps sucked---it has been a LONG time since i've done real box jumps. They used to be in my "wheelhouse", but that is no longer.....but I powered through! 48 hours later however, I'm still super sore in my right shoulder/neck and its on fire. Also, I felt extremely sluggish, fat, bloated during this WOD. Carbs MUST come to an end very soon.
Today I hit a 1000m swim at the pool with Chip. The shoulder was tight and sore and sticky when rotating but I otherwise felt strong. Some MWOD and stretching are in order for tonight!
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