WOD:
5 rounds for time
10 pullups (l-sit, strict, or negatives...i did negs and bad ones at that)
15 strict press (55lb)
20 abmat situps
Time: sucked.
Oh and this was the alternate workout!
It is days like today that really make you question why you do what you do. Today was clearly a brutal mental battle for me. I wanted to give up, quit, and after round 1 just wanted to high tail it out of the gym. But I didn't. And I'm not sure why I didn't do that either. Embarrassment probably.
Why the hell do I hang from a pullup bar, ready to burst into tears at 5:30am. Why do I feel it necessary to push heavy weights over my head when my wrist feels like it is about to break and my arms are as wobbly as a newborn puppy's legs? Admittedly, today's WOD tested my weakest movements. Admittedly, I did not sleep well at all last night. Admittedly, I miss my husband so bad it hurts every second of every day. This all has a lot to do with it, but...that still doesn't answer why I do this day in and day out.
My pullup situation deteriorates by the week to the point where I am now perfectly happy saying that I can do 1 kipping pullup without feeling the need to do anymore....except when days like today roll around and everyone else is just getting up there over the bar effortlessly (yes, even Christine with her purple band gets up there!). Since I did Murph back on July 3rd (100 pullups) they just haven't been the same and I'm at a complete loss for how to get the strength to do a strict and the form to do a kip without ripping my shoulder out of place.
I thought I did this for fun and to help keep my sanity...but now I have to wonder. More later.
Monday, August 31, 2009
Saturday, August 29, 2009
2 workouts and 1 cool new friend
Friday:
WOD:
7 rounds for time
3 heavy dead lifts (175#)
6 toes to bar
9 burpees
Time: 19:07
I tried something new yesterday. Working out at 5pm instead of 5 am! Totally different experiences. First I walked in with my eyes wide open, the sun was out, a new team, etc.
The crew was great and we pushed it hard. I wanted to do the "pro" version of this workout with the DL's at 185, but I tried it during warmups and I new that 21 reps was going to kill my back, so I backed off. Better to be smart and not hurt myself! The toes to bar move on the pullup bar is getting so much easier. I love this core move so much more than abmats. Oh, the burpees. It has been almost a month since we've met and really they felt great! my triceps and chest are clearly getting stronger. I kept the cycle rate up pretty high and tried to rest a little as possible. I needed the extra seconds on the DL's to recover from all the dizziness!
Afterwards, I was getting on the rower to do some extra work and this girl came over and said, "you're doing the extra?" I said, " yea, I was gonna run, but i'm doing an 8-10miler in the am..." The conversation with Alyssa went from there...where do you run? what trails? races? training? She was wearing a "Hood to Coast" shirt so I knew immediately she was hard core. (The Hood to Coast race is some 190 mile relay race from Mt. Hood to the Pacific coast in Oregon.) Then she said she is running 4 half marathons in October for charity. My jaw dropped. I immediatly invited her to join me for my run this morning and we made a date to meet at 7am. This is what I LOVE about crossfit. Incredibly friendly people who you feel like you already know because you have an instant common bond in crossfit. and they are up for any challenge, competitive, but in the coolest way possible, always encouraging. And you can meet one night, and be running buddies the next. Welcome to DC and Crossfit Old Town Alyssa!
Saturday:
WOD:
8.5 mile run
Time: 1:16
Met up with Alyssa and we took off into the grey humid mist along the GW trail going south to Mt. Vernon. We decided to run across the Woodrow Wilson bridge into Maryland...the bridge is over a mile long! We had a great conversation and fell right into stride with each other. After, she decided she was going to the crossfit WOD....100 thrusters for time, 5 pullup penatly for every drop. I thought about going light on the weight and just doing it, then realized 3 workouts in less than 24 hours will a pulled hamstring was just plain stupid. I just cheered everyone one, watched for "fouls", and gave a few pointers. The crew worked REALLY HARD this morning--it was impressive to watch! Then Alyssa and I headed to the King Street farmers market to pick up fruit and veggies for the week. YUM! What a great saturday.
WOD:
7 rounds for time
3 heavy dead lifts (175#)
6 toes to bar
9 burpees
Time: 19:07
I tried something new yesterday. Working out at 5pm instead of 5 am! Totally different experiences. First I walked in with my eyes wide open, the sun was out, a new team, etc.
The crew was great and we pushed it hard. I wanted to do the "pro" version of this workout with the DL's at 185, but I tried it during warmups and I new that 21 reps was going to kill my back, so I backed off. Better to be smart and not hurt myself! The toes to bar move on the pullup bar is getting so much easier. I love this core move so much more than abmats. Oh, the burpees. It has been almost a month since we've met and really they felt great! my triceps and chest are clearly getting stronger. I kept the cycle rate up pretty high and tried to rest a little as possible. I needed the extra seconds on the DL's to recover from all the dizziness!
Afterwards, I was getting on the rower to do some extra work and this girl came over and said, "you're doing the extra?" I said, " yea, I was gonna run, but i'm doing an 8-10miler in the am..." The conversation with Alyssa went from there...where do you run? what trails? races? training? She was wearing a "Hood to Coast" shirt so I knew immediately she was hard core. (The Hood to Coast race is some 190 mile relay race from Mt. Hood to the Pacific coast in Oregon.) Then she said she is running 4 half marathons in October for charity. My jaw dropped. I immediatly invited her to join me for my run this morning and we made a date to meet at 7am. This is what I LOVE about crossfit. Incredibly friendly people who you feel like you already know because you have an instant common bond in crossfit. and they are up for any challenge, competitive, but in the coolest way possible, always encouraging. And you can meet one night, and be running buddies the next. Welcome to DC and Crossfit Old Town Alyssa!
Saturday:
WOD:
8.5 mile run
Time: 1:16
Met up with Alyssa and we took off into the grey humid mist along the GW trail going south to Mt. Vernon. We decided to run across the Woodrow Wilson bridge into Maryland...the bridge is over a mile long! We had a great conversation and fell right into stride with each other. After, she decided she was going to the crossfit WOD....100 thrusters for time, 5 pullup penatly for every drop. I thought about going light on the weight and just doing it, then realized 3 workouts in less than 24 hours will a pulled hamstring was just plain stupid. I just cheered everyone one, watched for "fouls", and gave a few pointers. The crew worked REALLY HARD this morning--it was impressive to watch! Then Alyssa and I headed to the King Street farmers market to pick up fruit and veggies for the week. YUM! What a great saturday.
Thursday, August 27, 2009
Sore...Resting
Not too much to say about Wednesday's workout.
We did 1rep max back squats and I hit 155. Not a major PR, but a 10lb improvement over my July attempt. Book it.
Rest day today and maybe a rest day tomorrow. My wrist is sore, my shoulder is nagging again, and my hamstring is hamstrung.... A massage and rest are definitely in order.
We did 1rep max back squats and I hit 155. Not a major PR, but a 10lb improvement over my July attempt. Book it.
Rest day today and maybe a rest day tomorrow. My wrist is sore, my shoulder is nagging again, and my hamstring is hamstrung.... A massage and rest are definitely in order.
Tuesday, August 25, 2009
Must Clean up the Cleans
WOD #1:
3 Heavy Cleans
6 Ring dips
9 box jumps
Do 10 rounds in 30min or less
Time: 26 something
Cleans are not my strength. Let's just get this out there now. I hadn't worked this move since June 15th...over 2 months ago. I've never even done a 1 rep max on this lift...
Going in I wasn't sure how this would go, but I felt strong. I went with the 'pack' weight of 85lbs, 5lbs more than my last workout with cleans in June. My form needs some serious work--I watched a whole bunch of Crossfit.com videos and Coach B videos last night, but I'm not sure it helped. This whole 'whipping the elbows' thing is just not natural and my I'm still not sure what "push under the bar" means...I mean, heck, we're pulling, so how do I push? I just don't get it. I moved to the floss from the red band on the ring dips...it was time. Finally! And I did a good 5-6 rounds without breaking the 6 reps. These felt really strong--I want my unassisted ring dip by christmas. Another milestone to add to the goal list.
Box jumps were easy despite the pulled hamstring. 90 jumps is some serious work! It worked some ankle strength too since I've switched shoes--running sneaks to a pair of flat nike free's. Not so much support.
Now I swear I could go faster if I just stopped sweating so damn much!
WOD#2:
6 mile run
Met up with Stuart and headed out for a nice evening run. He's mostly healed from the bike crash. I had proposed about a 4 miler, but Ironman Stuart said six, so that's what we did. We kept a great 9min mile pace and despite the nagging hammie and some seriously sore triceps from the morning WOD it was a great run!
Veggie and Ice Cream Challenge Update:
Veggies--Still working through some, but only one avacado has spoiled so far. Luckily I picked some things that last awhile! I also found these ziploc steam bags that make cooking a breeze! Just chop up veggies add any seasoning and 3-5 min later, viola! Steamed veggies! The bags are expensive, but I just rinse and reuse several times.
Ice Cream- 10 full days without ice cream. I did have all natural, non-diary, no sugar added sorbet twice...I've conviced myself that doesn't count. Once was a treat at the Dairy Godmother (my favorite place in Delray) and other was dessert at a friends house. Neither time was associated with what we used to call a "bedtime snack" growing up. When I do get that craving some nice substitutes are a handful of blueberries, a few mandarin oranges (i forgot how much I love these and that you don't need many to be satisfied), TJ's frozen pinapple tidbits, or a glass of wine. When you look at it this way it doesn't look like much of a sacrifice, but believe me people it is. When your crave ice cream for dinner, you know that you have a SERIOUSLY bad habit to break.
3 Heavy Cleans
6 Ring dips
9 box jumps
Do 10 rounds in 30min or less
Time: 26 something
Cleans are not my strength. Let's just get this out there now. I hadn't worked this move since June 15th...over 2 months ago. I've never even done a 1 rep max on this lift...
Going in I wasn't sure how this would go, but I felt strong. I went with the 'pack' weight of 85lbs, 5lbs more than my last workout with cleans in June. My form needs some serious work--I watched a whole bunch of Crossfit.com videos and Coach B videos last night, but I'm not sure it helped. This whole 'whipping the elbows' thing is just not natural and my I'm still not sure what "push under the bar" means...I mean, heck, we're pulling, so how do I push? I just don't get it. I moved to the floss from the red band on the ring dips...it was time. Finally! And I did a good 5-6 rounds without breaking the 6 reps. These felt really strong--I want my unassisted ring dip by christmas. Another milestone to add to the goal list.
Box jumps were easy despite the pulled hamstring. 90 jumps is some serious work! It worked some ankle strength too since I've switched shoes--running sneaks to a pair of flat nike free's. Not so much support.
Now I swear I could go faster if I just stopped sweating so damn much!
WOD#2:
6 mile run
Met up with Stuart and headed out for a nice evening run. He's mostly healed from the bike crash. I had proposed about a 4 miler, but Ironman Stuart said six, so that's what we did. We kept a great 9min mile pace and despite the nagging hammie and some seriously sore triceps from the morning WOD it was a great run!
Veggie and Ice Cream Challenge Update:
Veggies--Still working through some, but only one avacado has spoiled so far. Luckily I picked some things that last awhile! I also found these ziploc steam bags that make cooking a breeze! Just chop up veggies add any seasoning and 3-5 min later, viola! Steamed veggies! The bags are expensive, but I just rinse and reuse several times.
Ice Cream- 10 full days without ice cream. I did have all natural, non-diary, no sugar added sorbet twice...I've conviced myself that doesn't count. Once was a treat at the Dairy Godmother (my favorite place in Delray) and other was dessert at a friends house. Neither time was associated with what we used to call a "bedtime snack" growing up. When I do get that craving some nice substitutes are a handful of blueberries, a few mandarin oranges (i forgot how much I love these and that you don't need many to be satisfied), TJ's frozen pinapple tidbits, or a glass of wine. When you look at it this way it doesn't look like much of a sacrifice, but believe me people it is. When your crave ice cream for dinner, you know that you have a SERIOUSLY bad habit to break.
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