Run, Burpees, Rest

I woke up early again and went for a 30 min. jog with Lucy (my dog). She seemed more worn out this time, maybe b/c we went a little further than last time and did more running than walking.

I plan to do my 59 + 20xtra burpees this afternoon after taking my other dog for a short walk.

Then... rest:). My body is tired and I'm looking forward to this!

(Pic above is me & Lucy a few summers ago. She has since porked out, so I've got to get her back in fighting shape!)

Turkish Get-Ups, SP, PP, & PJ

I watched Speal's video of his Wife Turkish Get-up and thought it was hilarious, so I'm going to try to do this today (not with the hubby!), but with a kettlebell:)haha.

Warm-Up:
3 min. jump rope
30 burpees
5 min. punching bag
20 ball sit-ups
28 burpees
Turkish get-up practice x 10 (up & down) w/ 15lb. KB
20 burpees

WOD:
Should press x 7
Push press x 7
Push jerk x 7

Loads:
Shoulder Press 45-65-75(F)-65-65-65-65
Push Press 45-65-75-75-65-65-65
Push Jerk 65-75-95(F)-75-75-65-65

CFHQ WOD from 5.17.09

I amaze myself sometimes:). I got up an hour early this morning to take my dog running with me for 30 minutes. I usually can NEVER get out of bed early, but I switched up my cell phone alarm rings, so maybe that helped. That and Adam was nice enough to shake me a little when my alarm went off:)!

I want to try to do something exercise-ish in the mornings. Whether it's burpees or running or swimming (maybe) or yoga. Just so I can start my day with activity instead of just dragging along.

I'm not sure if I can do 35 reps of band-assisted pull-ups for this WOD, but I'm going to give it a shot. I might scale it back to 20, though.

Warm-Up:
5 min. jog
57 Burpees
20 ball sit-ups
10 KB swings, 15#s
10 KTC's
20 Burpees

CFHQ WOD from 5.17.09 (scaled to Pack)
Three rounds for time of:
100 ft Walking lunge, carrying 15 pound dumbbells
16 inch Box Jump, 20 reps
Band-assisted pull-ups, 35 reps

Time: 11:44

BUT I only completed 2 rounds and I scaled them back further than the scaling above. The lunges were ~50ft. each, and I only did 15 band-assisted pull-ups per round. Really disappointed with this, but I just didn't have it in me.

I was completely out of gas after the warm-up. And I had to finish up the last 10 of the burpees post workout.

Pre-workout, I took my other dog for a short walk. :)

Back in the game...

Okay, so I've been MIA for about a week now. I didn't do ANYTHING over that time and I really need to get back into the routine of working out. Starting today. I am finally going to do the CF Invictus WOD from last Tuesday.

I'm also quite behind on my burpee challenge. As of yesterday, I have 395 burpees to make up. I figured that I will do 20 extra (on top of the # for the day) to catch up in about 20 days.

Warm-Up:
5 min. jog
56 burpees
10 band-assisted pull-ups (1 band 2 bands)
20 ball sit-ups
20 burpees
10 KTC's

CrossFit Invictus WOD:
For time:
10 Thrusters (Heavy - challenge yourself) -- 55#'s 45#'s (who am I kidding!)
50 Double-Unders/100 Single-Unders
8 Thrusters
40 Double-Unders/80 Single-Unders
6 Thrusters
30 Double-Unders/60 Single-Unders
4 Thrusters
20 Double-Unders/40 Single-Unders
2 Thrusters
10 Double-Unders/20 Single-Unders

Time: 5:45

I am seriously out of shape!! Damn me for taking such a long break. I couldn't do the pull-ups with only 1 band, so I had to drop back to 2. The burpees were by far the hardest. Came very close to puking on the last 20. The workout felt good, I was smiling by time I finished:). Happy to be working my tail off again! :)

Nada... & slacking

No activity yesterday except a few sit-ups with my torso hanging off the bed:). I've just been feeling incredibly run down lately. I have no motivation to do anything and when I do, I'm exhausted!

I spent yesterday afternoon/evening cleaning the house to get it ready for someone to look at it, and will be doing the same tonight until they actually come to look at it.

Hopefully, I will do that CF Invictus workout tomorrow, if I feel like it.

I've gotten even further behind on my burpees, so I need to put a plan together of how I'm going to catch myself up. I also have been thinking that I might step back from doing CF so many days a week (well, not lately, but previously) and start to incorporate other activities like swimming or running or tennis a few days a week. We'll see how it goes. I just need to think on it some more and figure out exactly what I want to do. If I don't plan it out, it won't happen.

On a more upbeat note, the hubs & I have finally decided we are ready to start a family! It has taken us a long time for BOTH of us to be ready at the same time. I just hope it happens fast before we change our minds:). Just kidding!

CF Invictus WOD

I got some great sleep last night. I think this was mostly b/c I wore myself out with those burpees last night. It's not that burpees are even that hard b/c I'm not racing to complete them... it's just daunting to think about doing that many. I need to toughen up again. I've gotten soft on vacation:).

Today, I'm going to borrow CrossFit Invictus' WOD since I wanted to practice front squats anyways. I'll be subbing single-unders for double-unders, though.

Warm-Up:
5 min. jog
5 min. punching bag
47 Burpees
10 band-assisted pull-ups (1 band)
44 Burpees
10 KTC's

CrossFit Invictus WOD:
Front Squat
3-3-3-3
and then,
For time:
10 Thrusters (Heavy - challenge yourself) -- 55#s??
50 Double-Unders/100 Single-Unders
8 Thrusters
40 Double-Unders/80 Single-Unders
6 Thrusters
30 Double-Unders/60 Single-Unders
4 Thrusters
20 Double-Unders/40 Single-Unders
2 Thrusters
10 Double-Unders/20 Single-Unders

Time:

Did not do any of this tonight except for 60 burpees. Had to help Adam mow/weed the yard since someone might be coming to look at the house on Thursday. I'll do this workout tomorrow b/c it looks fun & not too strenuous. I've been feeling REALLY tired/lethargic since right before I went on vacation. Maybe it's just allergies or laziness:).

Sit-ups & BE's

We got back from the beach yesterday afternoon and I'm beat. Why is it that vacations are so tiring? I guess it was all the drinking and being out in the sun. It was a blast, but I'm feeling a tad bit guilty since I did NO activity whatsoever for 5 days. No burpees, no running, drinking lots of alcohol and eating lots of bad food. I can definitely feel a difference when I'm not eating zone. I just felt lethargic all weekend & I was craving meat something fierce (which was probably due to my low protein intake).

Glad to be back at it... even though I might be dragging my ass this afternoon when I work out.

I figured I'd take it somewhat easy since I've got lots of burpees to make up, so I'm doing a scaled version of the CrossFit.com WOD from 5/14.

Warm-Up:
5 min. jog
44 Burpees
10 band-assisted pull-ups (1 band)
45 Burpees
10 KB swings, 20#s
46 Burpees

GHD's & BE's (scaled to Pack & no GHD):
Four rounds for time of:
20 ball sit-ups
15 Back extensions SUPERMANS instead

Time: 4:26:33

Didn't have it in me to do all of these burpees today. I did reverse order, so I started with 46, then did the pull-ups, then did 45. I'll do 44 tomorrow, and 47. Hopefully this will get me caught up by the end of the week.

I had some pain in my upper back after the burpees & DB swings; I think b/c I was compensating for tired legs:). So, I decided to sub supermans for the back extensions just to be careful.

Might work on front squats tomorrow... haven't done anything heavy in what feels like forever.

Warm-Up, Burpees then BEACH!

Well, I'm not planning to do a workout today other than my normal warm-up and burpees. I might do Cindy (CrossFit.com WOD), or I might not. It really just depends on how much time it takes me to pack and get everything ready to go to the beach tonight or tomorrow.

I'm SUPER excited about this beach trip! It's been years since I've been to the beach and years since I've had a REAL vacation (meaning I get to go somewhere and relax).

I plan to get my burpees in every day, which should be more fun since I can do them on the beach. But if I don't, I'll make them up gradually when I get back.

(Interesting article on Osteoarthritis & Athletes)

CORRECTION: Didn't do Cindy today or a warm-up, but I did get the burpees in. I underestimated the time it would take to pack and get the dogs/house ready/cleaned.

CFJax.com - 4.23.09

Warm-Up:
5 min. jog
42 Burpees
20 ball sit-ups
10 KTC's
10, 10 sec. ring stabilizations

CFJAX.com WOD, 4.23.09
15 thrusters 45#
15 band-assisted pull ups
15 squat cleans 45#
15 band-assisted pull ups
15 hang squat clean n jerk 45#
15 band-assisted pull ups
3min rest

10 thrusters 45#
10 bench dips
10 squat cleans 45#
10 bench dips
10 hang squat clean n jerks 45#
10 bench dips
2min rest

5 thrusters 55# 45#
5 hspu progressions (shins on bench)
5 squat cleans 55# 45#
5 hspu progressions
5 hang squat cleans 55# 45#
5 hspu progressions

Time: 24:29 + 5 min. total rest

Good lord... that first set was absolutely MISERABLE! :) I kept telling myself I would stop after the first set. But the 3 minute rest came and I checked the negative talk and pushed through. First set finished in 14:48, second set in 6:09, and third set in 3:32. I think I added that up right, but maybe not.

For the second set of hang squat clean & jerks, I did about half of these as power clean & jerks. I could have pushed harder, but I wanted to complete it without killing myself.

Upon completion, I think it was really fun... but like most CrossFit workouts, it was hell while doing it.

Rest & CFJax.com, 5/10/09

I took a much needed rest day yesterday and spent a few hours with my family for Mother's Day. Then came home and laid out in the sun (now look like a tomato b/c I accidentally fell asleep!). I ended up not doing my burpees, so it'll be lots of burpee fun today!

Warm-Up:
5 min. jog
5 min. punching bag
40 Burpees
10 band-assisted pull-ups (try for 1 band only)
20 ball sit-ups
10 KTC's
21 Burpees

CFJAX.com WOD 5.10.09
15-13-11-9-7-5-3 for time of:
wall ball shots
box jumps
20# DB swings

Post work-out: 20 Burpees

Time: 11:12:49

It's amazing how non-threatening these workouts look at first glance. I thought wall balls, box jumps & KB/DB swings... no biggie! Pfft... once I did the first set of 15, my legs did not want to do anymore:). This was a fun workout!

Burpees were tough, couldn't finish all 81 in the warm-up, even with partitioning them in half. So I did almost all of them and then finished them up after the workout.

CFJax.com Workout, 4/27/09

As stated yesterday, I'll be doing the CFJAX.com workout from 4/27/09 today. My arms and legs are SUPER sore today from Fran yesterday (and probably the CFJax workout from Thursday). Feeling tired, but I'm going to hit this hard. I'm not sure if I'll take a rest day tomorrow or keep with my plan of no rest days until Thursday when we leave for the beach.

I guess it just depends on if I can move tomorrow:).

Warm-Up:
10 push-ups (practice keeping my ass in the air more)
20 ball sit-ups
10 KTC's
39 Burpees

CFJAX.COM 4/27/09
For time:
800m run (~0.5mile)
20# DB Swings x 35
500m row/sub 50 SDHP @ 15#
5 min rest

AMRAP in 6 mins:
Burpees x 8
75# deadlift x 10
3 min rest

For lowest rep interval:
bottom-to-bottom tabata squats

Time (1st): 9:34:23 (6.5mph on treadmill)
Rounds (2nd): 3 rounds @ 6:10 (so actually 2 rounds & 8 deadlifts)
Reps (3rd): 13 (x 8 rounds)

My legs are like jelly. Really tough workout, but the rests were nice:).

CFJax.com Workout or Fran

Well, I'm going to either do the CFJax.com workout below or Fran at CrossFitNRV. I'm hoping to do the Fran since it'll be my first visit to an affiliate, but I'm not sure if I can get out of work early for it (they train at 3:30).

If I end up making it to CFNRV, I'll do the CFJax.com workout tomorrow.

38 Burpees

CFJAX.COM 4/27/09
For time:
800m run (~0.5mile)
20# DB Swings x 35
500m row/sub 50 SDHP @ 15#
5 min rest

AMRAP in 6 mins:
Burpees x 8
95# deadlift x 10
3 min rest

For lowest rep interval:
bottom-to-bottom tabata squats

Time (1st):
Rounds (2nd):
Reps (3rd):

Well, I made it to CrossFit NRV today & it was a blast! Did Fran w/45# and had sub 10min. (can't remember exact time). Last time I did Fran back in early Feb., I had a little over 10 minutes, but did 15-9-6 with 45#.

All of the people there were super nice and welcoming and it was REALLY fun to be able to drop the bar. I can't wait to start going on a weekly basis.

Then I came home and did my 38 burpees like a good girl.

p.s. I hate Fran.

Women & Guns

My mother-in-law sent me this article and I really love it. Full article can be found here. And Karen De Coster does CrossFit! Should have known:).

Let’s face it – women are more vulnerable to attack because, most likely, their aggressor will be a man. Women are physically weaker, and criminals know that we are less willing to be mentally prepared for aggression because, unlike men, most of us just aren’t wired to be combative. A woman’s attacker will be bigger, stronger, and faster than her, and by nature they will be more aggressive, and that’s before considering any mental or drug problem that may be associated with a criminal attack. So why do women not want to take that into consideration and equalize the situation by learning to use and love guns? Dr. Thomas Szasz, libertarian scholar and Professor of Psychiatry at Syracuse University, once stated, "self-defense is not merely our legal right but our moral duty; because women are more vulnerable than men, their need and obligation to defend themselves is even greater than that of men." Dr. Szasz is a wise man.

Guns do scare me a little when I think about how it could kill someone, but I'm getting over this (with the help of my husband). I think it's really important for everyone to know how to safely handle a gun. You never know when you might need it. Same with driving a manual car... but I can't for the life of me do this! :)

CFJax.com Workout (scaled)

Per Jay's suggestion, I checked out CF Jacksonville (I think I found the right one). Wow, talk about some studly workouts (and pictures:)haha). Anyways, I'm going to try their workout from 5/2/09, but I'll be scaling everything to half of RX'd. It still looks like a killer!

Warm-Up:
5 min. punching bag
5 min. jump rope
5, 10 sec. ring stabilization
10 HSPU progressions (shins on bench)
37 Burpees

CFJAX WOD (scaled to 1/2):
15 band-assisted pull ups
400m run
25 abmat sit ups
200m run
40 burpees
200m run
50 squats
200m run
40 push ups
200m run
25 box jumps @ 16"
400m run
15 bench dips

Time: 28:06 (all running done @ 7mph on a treadmill)

I'm super pumped after this... even though I felt like I wouldn't be able to finish, I did and my time wasn't too awful bad. The burpees & push-ups were the toughest (especially since I did 37 burpees in the warm-up). I felt like my sternum was going to pop on the last few push-ups.

This is the type of CrossFit I've been missing lately!! I can't wait to peruse CFJAX.com to see what I'll do tomorrow! :)

Discouraged...

I read the post below on CrossFit Invictus' Blog today and it really hit home. I've been feeling extremely discouraged since completing my "90 Days of CrossFit". I'm lacking motivation, because I'm not seeing the gains I expected of myself despite my obvious improvement since Day 1. It's hard when you expect results that don't come. I'm not nearly as excited about CrossFit as I have been in the past. I don't know why, but I'm just feeling a little disappointed in myself. And the lack of motivation just adds to this. I've missed two workouts in this week alone. I've made up one and will make up the one from yesterday today, but I hate that I'm not doing them on the day they show up.

"CrossFit is humbling. It is humbling regardless of your ability or level of fitness. There will ALWAYS be a new goal to chase - a faster time, a heavier weight, etc…. CrossFit provides a system that allows you to improve and progress regardless of how studly you become. The system keeps you from dreaded plateaus, but it also enables those prone to perfectionism an opportunity to feel as if they aren’t good enough - ever. I don’t believe we will ever completely alter the internal drive to achieve in these individuals. Instead, I suggest that all athletes take a longer view of their fitness goals. Permit yourself a bad day, or even a bad week, with the knowledge and confidence that if you persist you will ultimately achieve all of your goals. Perfection (as near as one can get) will be best achieved through persistence and patience."

I basically need some kind of jolt to jump start my passion for CrossFit again. Or maybe I need a break from it. I don't know. I'm going to the beach for vacation in a week, which will give me 4 days off (except for the burpees). I'm thinking about not taking any more rest days until then. Maybe I'll stray away from the CF.com WODs and just pick and choose some fun WODs.

Or maybe it's just this gross rainy weather that's making me feel so under-motivated:). I could really do with some sunshine!!

Push Jerk (plus Pull-Ups)

Today I'll do both the pull-up WOD from yesterday (got to stop this from becoming a habit) and the push jerks.

Warm-Up (taken from yesterday):
5 min. jog
5 min. punching bag
10 push-ups
20 ball sit-ups
10 KTC's
10, 20# DB Swings
10, 5 sec. ring stabilization
36 Burpees

Double/Catch-Up WODs:
Pull-Ups Rounds
Puppies:
5 rounds for time of:
5 assisted or beginner pull ups
10 practice kips on the pull up bar
(Puppies if you are unable to kip at all, max hang each round)

then

Push Jerk
1-1-1-1-1-1-1

Pull-Up WOD
Time: 5:47 (did 2 band-assisted)
Max hangs: 27 seconds/10/15/12/12 - thought this would be really easy... it was not! My arms were shaking after the first round:).

Push Jerks
Loads: 45-65-95(F)-75-75-75-65

Felt strong with these PJ's, wish I could have attempted 85#s, I think I could have pulled it.

Pull-up Rounds

Today is pull-ups and pull-ups. I'm always a little unsure how to take this WOD. I'll be scaling to "Puppies" on this one since I STILL can't do a pull-up.

Warm-Up:
5 min. jog
5 min. punching bag
10 push-ups
20 ball sit-ups
10 KTC's
10, 20# DB Swings
10, 5 sec. ring stabilization
35 Burpees

Puppies:
5 rounds for time of:
5 assisted or beginner pull ups
10 practice kips on the pull up bar
(Puppies if you are unable to kip at all, max hang each round)


Only did my burpees tonight... then went out for CINCO DE MAYO MARGARTITA'S and Mexican food. Yum... but feel guilty for not doing my pull-ups.

Front Squats

I got NO sleep last night... ugh, just awful. Looking forward to this today b/c it's not a metcon workout:).

Warm-Up:
33 Burpees (from yesterday)
3.5 min. punching bag
5 min. jump rope
10 jumping pull-ups
10 push-ups
20 ball sit-ups
34 Burpees

WOD:
Front Squats
3-3-3-3-3 reps

Loads: 45-55-75-65-45

Kinda nixed the cardio tonight. The burpees were enough, I think:). Burpees are getting easier and easier still. Felt pretty strong today (which is typical for after a rest day). Feelin' good other than lack of sleep and general crankiness.

"Motivation is what gets you started. Habit is what keeps you going." - Jim Ryun

Rest Day

Rest day... thank God!! :) Yesterday was the toughest day for me so far in my CrossFit journey. That, plus the yard work, and overindulging in alcohol last night... I'm happy to not have to work out today. My body feels battered, but in a good way, I guess:).

+ 33 Burpees

"Hansen" (plus Tabata)

Another new Hero WOD today and this poor guy looks like a baby. They look younger and younger every time.

This plus Tabata from yesterday might do me in:).


Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
(Picture from CrossFit.com)


Warm-up:
(Warm-up for "Tabata Something Else" + "Tabata Something Else")
+ 32 Burpees



"Hansen" (Pack/Puppies combo):
Five THREE rounds for time of:
20# DB swings, 20 reps
20 Burpees 10 Burpees
20 Ball sit-ups

Time: 13:35
--Round 1: Didn't measure each round, just concentrated on finishing.
--Round 2:
--Round 3:
--Round 4:
--Round 5:

Found a great tabata clock online and it worked GREAT for yesterday's workout (that I did today).

PHEW! This was tough for me. I'm not going to double up again EVER (hopefully:)). I rested about 10 minutes between the WODs, but I ended up going easy (not in effort, but in output) on the Hero WOD which was a disappointment. I just didn't have enough left in the tank to complete the scaled version I had planned. I knew I'd never finish 100 Burpees, so I scaled it way back to only 30. Those 30 were even tough. :)

(Also mowed front & back yards today, got a blister... never get blisters or sores on my hands from working out... just yard work!)

“Tabata Something Else”

It's Friday, finally! :) The hubs is out of town this weekend, so I'm not sure what I'm going to do with myself. I plan to get a lot of yard work done and lay out in the sun, should be FUN and super relaxing.

Tonight is dinner with my family, it's homemade pizza night (courtesy of my dad), so I'll probably be straying slightly out of the zone. Plan to keep things in check though and eat only 1 slice. We'll see how my willpower holds out.

Warm-up:
5 min. jog
5 min. punching bag
10 KTC's
10, 20# KB Swings
31 Burpees

“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where:
The first 8 intervals are pull-ups
The second 8 are push-ups
The third 8 intervals are sit-ups
and finally,
The last 8 intervals are squats.

There is no rest between exercises.

Total Reps: 307
--Pull-ups: 37 (7/6/4/4(band-assisted)/5/3/4/4)
--Push-ups: 60 (8/8/9/5/5/5/4/7/9(on knees))
--Sit-ups: 117 (15/17/17/15/14/12/14/13)
--Squats: 93 (13/12/12/10/12/10/11/13)
(Workout performed 5/2/09)

Well, I planned to do this tonight, but after pizza and getting home and not having any motivation, I'm going to double up tomorrow. I did get my 31 burpees in tonight, though.