Trying to get into a routine...

I hate that I've been MIA from the work-out scene for this long.  Baby girl is at a stage now where she's content to play by herself, somewhat, so I'm trying to get into a routine to work out at least three times/week.  This is my first week, so I'm going at it slowly.  I can't afford to miss sleep due to soreness (on top of missing sleep b/c of baby duty:)haha).  It's also QUITE depressing to see how much strength I've lost since becoming pregnant.  I feel like I worked so hard before to get close to doing a DH pull-up and now it's back to square one.  Oh well, no use crying over it now!

My plan is to work out on my lunch break while DH watches the baby for me.  This requires having lunch ready and baby settled (fed/changed) BEFORE he gets home.  It's quite a balancing act, and I'm sure I'll slip up, but hopefully I don't just GIVE up when I slip up.

So for this week, I've done:


Monday, 3.7.11 -
2 min. walk, 3 min. run (@5mph), 10 push presses (10#), 20 KB swings (15#), 10 push-ups (no knees!)


Tuesday, 3.8.11 - 
5 min. row, 10 push presses (10#), 10 push-ups, 10 KB swings (15#)
6 rounds of 100m sprints (5mph, 5.5, 6, 6.5, 7, 7.5mph).  Times ranged from 29 sec. to 49 sec.


Thursday, 3.10.11 - 
5 min. on treadmill (2 min. walk, 3 min. run at 5mph), 10 push-ups, 20 sit-ups (full ROM), 10 push jerks (10#)
Death by pull-up for me equated to 10 ring rows:).  That's it.  See-ya upper body strength! ;)

It's supposed to be a pretty weekend, so we plan to go to a St. Patty's Day parade downtown.  Lots of walking with baby in the ergo carrier (I hope!).

I'm also trying to get back into paleo.  It seems like as soon as I have a stressful day at work, or the baby doesn't nap ALL DAY LONG, I revert back to my early postpartum days of junk food eating.  I'm trying to curb this, and DH is helping. :)  It also seems to go hand in hand with exercising.  If I'm more active, I have a greater desire/motivation to eat healthy.  I'm not trying for 100% paleo yet (still eating steel cut oatmeal for BF reasons and other grains on occasion), but working towards healthy, somewhat paleo eating.

Push-up, Sit-up Challenges - Day 1 Week 3

Warm-Up:
20, 20# KB swings
2 dead-hang pull-up attempts (pathetic)
45lb. x 10 Thrusters
8 limited ROM HSPU (serious case of sneezing once I stood up:)haha... weird)
5, KTA (knees to armpits)

Push-Up Challenge - Day 1, week 3
Rest 60 seconds between sets (instead, I did the sit-up reps outlined below between sets)
1 - 14
2 - 18
3 - 14
4 - 14
5 - Max (goal was 21, but collapsed after 15)

Sit-Up Challenge - Day 1, week 3
(Did push-up challenge between sets)
1 - 21
2 - 27
3 - 21 (paused at rep 13)
4 - 21
5 - Max (30)

CF.com 11.6.09

Back to old faithful (cf.com) WODs. This one looks like a fun one!

Warm-Up:
1/2 mile run X 1/4 mile
5 dh pull-up attempts
10 ring dips (1 band) X 5 ring dips -- gotta work on these!
HSPU attempts - 9 extremely limited ROM ones, but I'm thrilled!!
25 unanchored sit-ups

CF.com 11.6.09: (scaled)
Complete as many rounds in 10 minutes as you can of:
45 15 # Hang Power snatch, 12 reps
10 Push-ups (elbows straight back)

Rounds: 77 + 11 snatches

All push-ups after round 4 were regular push-ups. Snatch form really deteriorated in the last few rounds, even though it was only 15#!

Deads

Decided not to do a SealFit WOD today and instead do some deadlifts.

Warm-Up:
4 almost dead-hang pull-ups
10 push-ups (with elbows staying parallel to body (instead of traditional cross form)
10 x 45# front squats (form felt spot on, but I can't be positive)
5 x minimal ROM handstand push-ups (like less than a millimeter up and down)

Deadlift:
3 x 95# - 115 - 165(F) - 145 - 155 (F) - 155

Then 25 un-anchored sit-ups.

SealFit 10.9.09

"If things seem really under control, you're not going fast enough." - Mario Andretti

SealFit.com 10.9.09 (scaled): Ugh Squat Cleans Again!

Warm Up: Sand Bag Drills (get ups, cleans, lunges, presses w/ 70-90# bag)
(*Scaling to 15# TGUs, maybe some handstand practice, pull-up attempts, ring dips)

10 TGU's (5 on each side), 3 almost deadhang pull-ups, 3 pathetic ROM dips w/1 band, few handstand attempts, but had elbow pain, so the push-up part of it didn't happen.

Strength: 3RM Squat Clean & Push Jerk

Load: 45# only and I did hang power clean & jerks instead

Stamina: 5 rounds: 2 x SC&J @ 3RM, 20 KB Swings (55#), Hip Mobility Drill
(*Scaling to 3 rounds, SC&J @ 45#, KB's @ 20#)

Time: 5:12
*Did hang power clean & jerks instead. DB swings were the toughest on this one. The final 20 were difficult.

Work Capacity:
AMRAP 30:
- 3 muscle ups (sub 3 rope ascents or 9 pullups)
- 20 SDHP (55 - 70# KB)
- 10 1-Arm DB snatch (35#, ea side)
(*Scaling to 3 rounds of 3 (1-band) pull-ups, 3 (1-band) ring dips, 20 45# SDHP, 10 15# snatch (1-arm at a time))

Time: 6:57
*Scaled back even further to 10 SDHP's. Really disappointed with my ring dips

After this... maybe some tire flips for fun.

Two dog walks instead (it was getting dark and I wanted to make sure to get these in.

SealFit 10.7.09

Okay, I'm back at this with a new resolve! I might not continue with the SealFit for much longer, though. I want to get back to a more traditional CrossFit plus a focus on strength. But until I figure out exactly what plan I'll follow, it'll be SealFit.

Our attitude toward life determines life's attitude towards us. - Earl Nightingale

Sealfit.com 10.7.09 (scaled): Renegade

Warm Up: Run 1 mile, then Tabata: pushups, pull-ups, situps (Tabada = 8 rounds, 20 sec max efforts, 10 sec rest for specified exercise then move to next ex)
(**Scaling back to 1/2mile, 1/2 tabata (4 rounds for each exercise))

Ran 1/2 mile, 3 almost DH pull-ups, 25 unanchored sit-ups, practiced handstands and did like a 3-inch down & up handstand push-ups 8-10 times (wasn't counting)

Strength: 1RM Push Press

Load: 3RM - 65#

Stamina: 5 rounds: 3 PP @ 80% 1RM, 10 Renegade Row push-ups, 15 Star Jumps

Renegade Row: With 2 35# DB, do pushup, row right, push up, row left.
Star Jumps - Slowly lower into a full squatting position, explode upward and forward as high, hard and fast as you can. As your body reaches it's apex...extend your arms and legs into a "star" shape.
(**Scaling back to 3 rounds, 10# KB Renegade rows)

Time: 6:14

Work Capacity: 5 rounds for time:
Run 400
10 Squat Clean (95#)
10 Thruster (95#)
(**Scaling back to 3 rounds, 200m run, squat clean & thrusters @ 45#)

Did not attempt

Durability: 4 x 90 sec plank then Active Stretch
(*scaling to 4 x 30 (or as long as possible) sec plank)

Did not attempt

Sealfit 10.2.09

"Watch your thoughts; they become words.
Watch your words; they become actions.
Watch your actions; they become habits.
Watch your habits; they become character.
Watch your character; it becomes your destiny."
- Frank Outlaw

Sealfit.com 10.2.09: Manbreaker (scaled)

Warm Up: 3 rounds: 3 rope ascents, 10 burpees
(**Scaling to 20 rope pulls)

Done

Strength: Work to 1RM weighted pull-up
(**Practice dead-hang + a few 1-band assisted)

Practiced dead-hangs... still couldn't get a full one.

Stamina: 5 rounds at steady pace: 3 weighted pull-ups @ 80% 1RM, 10 clapping push-ups, Jingle Jangle (6 laps 25 yd sprint)
(**Scaling to 3 rounds, 1-band pull-ups, 10 regular push-ups, 2 X 75 yard sprints)

Time: 3:08

Work Capacity: 6 rounds for time as a 2 person Team: 5 Man-Breakers (each), 100 yd buddy carry (each), Run 800 M
(**Scaling to 4 rounds, 3 man-breakers w/15# & 10# KB, 75 yd sprint- have to think on what I'll carry, run 400m)

Time: 16:39

Scaled back even further to 3 rounds, nothing carried on the sprints, and did 5 man-breakers with only the 15# KB, my other hand stayed on the floor for stabilization.

Almost fell off the treadmill on the third 400m!! :) Lucky I caught myself before the face-plant.

Durability: Active Stretch 20 minutes. 4 x 90 sec elbow plank

Scaled back to 4 x 30 second elbow planks. I had no idea how weak my core is! Need to practice these more often.

Man Breaker: with 35# Dumbell, do jump back, renegade row right side only, then jump forward and perform 1-arm snatch right side. Repeat on left side. Completion of both sides = 1 rep.

Sealfit 10.3.09

**Going to have to do this Saturday, rehearsal dinner tonight for Adam's best friend. Planned to it this AM... but that never works out as planned:).**

"Being defeated is often a temporary condition. Giving up is what makes it permanent." - Marilyn Vos Savant

SealFit.com 10.3.09: Hero (scaled)

Warm Up: 10 minutes Sand Bag Get Ups (70 - 100#)
(**Scaling to 20# DB Get-ups)

Reps: 12 (6 each side & with 15# KB, not quite ready for 20#(
Stopped at 4 minutes

Work Capacity: HERO WOD Murph: For time, with 20# body armor of:
1 mile run
100 Pullups
200 pushups
300 squats
1 mile run
(**Scaling to: 1/2 mile run, 20 (1-band) pull-ups, 75 push-ups, 100 squats, 1/2 mile run, no vest)

Time: 19:49

Durability: 3 Rounds: Hip Mobility, 20 HD back extensions, PVC shoulder pass through (dislocates)

Time: 2:48

Wheezing on the first run... wheezing, wth. Could be those two cigarettes I had at the wedding on Saturday. No more, no matter how drunk I am. UGH!

SealFit 9.30.09

"Motivation is like food for the brain. You cannot get enough in one sitting.  It needs continual
 and regular top ups." - Peter Davies

SealFit.com 9.30.09 (scaled): Pistola

Warm Up: BB Complex 75...105# w/ burpee chaser
(**Scaling to 55#. BB Complex = 6 reps of each: Deadlift, upright row, squat clean, push press, back squat)

Strength: Work to 1RM full Snatch. Scale weight if your form is not solid
(**Scaling to 45# practice on form)

Practiced with 15# bar to work on form. Started feeling pretty good about it after about 15-20 reps.

Stamina: 5 rounds at steady pace as a team (if applicable): 2 x Snatch Complex @ 80% 1 RM, 15 x weighted step-ups (use 2 x 35# DB or KB), Sampson Stretch
(**Scaling to 3 rounds, snatch complex @ 45# 15#, weighted step-ups are with 20#DB on one side, 15# KB on the other)

Time: 7:10

I'm having trouble keeping count on these SealFit workouts:). I think I did less than 15 step-ups on the second round and 3 snatch complexes on the third round.

Work Capacity: AMRAP 30 minutes: 5 HSPU, 8 pistols (1 leg squats - 4 ea side), 10 pull-ups
(**Scaling to AMRAP in 15 minutes, and 1-band pull-ups)

Rounds: 6

But I scaled it back to 10 minutes (accidentally went til 11) and after the first round, scaled the pull-ups to 5 reps instead of 10. Pistols were done on the second step.

Durability: 4 rounds: 50 situps, 50 leg levers, Stretch
(**Scaling to 2 rounds, unanchored sit-ups, levers done like bicycling)

Time: 4:20

Scaled back to 2 rounds of 25 unanchored sit-ups and 50 leg levers.

(Snatch Complex: 1 rep = 4 movements as follows: hang power snatch, O/H squat, full power snatch (from floor), full Snatch (Floor to squat position).)

Pull-ups are such a weakness for me. It is always the thing that slows me down the most. Not sure what to do about this except to be patient and maybe go back to doing 5-10 every day in my warm-up.

SealFit 9.29.09

"Example is not the main thing in influencing others, it is the only thing." - Albert Schweitzer

SealFit.com 9.29.09 (scaled): Heavy Angie

Warm Up: 15 burpees

Work Capacity / Endurance: Run with Heavy Angie - weighted (20# vest or pack):

100 pull-up, 1 mile run
100 push-ups, 1 mile run
100 situps, 1 mile run
100 Squats, 1 mile run

I'll be doing:

15 25 (1-band) pull-ups, 1/2 mile run
50 push-ups, 1/2 mile run
50 sit-ups, 1/2 mile run
50 squats, 1/2 mile run

Time: 28:56

Durability: Hydrate & Active Stretch

Update: Didn't do this 10.12.09 (vacation day and was a slug), so I'll be doing this tonight (Tuesday, 10.13)

Phew, this was a toughie, almost scaled back the last two runs, but figured I would be disappointed in myself if I did. Shins hurt like a mother now, though. Need to do some abc's today and tomorrow to be ready for the next workout.

SealFit 9.28.09

“Age wrinkles the body. Quitting wrinkles the soul.” - Douglas MacArthur

SealFit.com 9.28.09: Go Long or Go Home

Warm Up: 21-15-9 pull-ups, push-ups, squats
(**Scaling 1-band pull-ups to 15-9-6))

Strength: Find 3RM Back Squat, LOAD: did not attempt

Stamina: 5 rounds at steady pace as a team (if applicable): 3 x BS @ 3RM, 6 x burpee broad jump, 20 x KB swing 55#
(**Scaling back to 3 rounds, 20# DB swings)

TIME: did not attempt

Work Capacity / Endurance: For time:
- Run 800 M fast, then:
- 10...1 Squat Clean (115#), 2...20 double unders
(I'm a little confused on this, but will do 10 Squat Cleans @ 45#, 2 Double Unders, 9 SC, 4 DU, 8 SC, 6 DU, 7 SC, 8 DU, 6 SC, 10 DU, 5 SC, 12 DU, 4 SC, 14 DU, 3 SC, 16 DU, 2 SC, 18 DU, 1 SC, 20 DU.)
**Due to time constraints (have to get the house ready for tailgaters coming tonight) - I'll be halving this, so I'll start with 5 SC, 12 DU... etc. as well as cutting the running back to 400m.

TIME: 12:11

Durability: Run 3 miles at moderate pace. Active Stretch. 50 GHD situps
(**Scaling to 1/2 mile, 50 anchored sit-ups on the floor)
-Skipped the running and did 50 un-anchored sit-ups on the floor

Really tired today. Decided to only do the warm-up and work capacity/endurance portions. That WC/E portion had me gasping, it was surprisingly taxing, even scaled way back. Warm-up felt strong, especially the squats, kept the form really tight.

Double-unders were hit & miss, some sets were really coordinated, others were like my body as a whipping post:).

SealFit 9.25.09

SealFit.com 9.25.09: Pushing Curtis

Warm Up: SB Get ups & Squat Cleans
**Subbing 15# KB get-ups, 45# squat cleans

Reps: 10 of each

Strength: 1RM Push Press, then 1RM Push Jerk

Load: 75# each

I thought I had 65# on the bar, and was feeling really weak until I realized it was 75#:).

Stamina: 5 rounds at steady pace as a team (if applicable): 2 x PP, 1 x PJ @ 80% 1 RM PP weight, 10 x HSPU, 5 x L-pullup
**Subbing toes on bench HSPU and 1-band assisted "H" pull-ups

Time: 7:38

HSPU starting round 3 were with knees on the bench.

Work Capacity: AMRAP in 30 minutes: 3 x Curtis P (95-115#), 5 x burpee
**Curtis P = Power clean, 2 weighted lunges, push press x 2
**Subbing AMRAP in 10 minutes, 45#s, lunges were w/15# overhead

Rounds: 3 or 4

This workout was mentally & physically challenging... way too much counting, so I'm not sure if I did 3 or 4 rounds. I'm thinking it was four, but I'm not positive.

Durability: 10 x 100 yd sprints, 20 seconds between sets, 200 situps, 50 GHD back extensions (or 100 from floor)
**Subbing 75yrd sprints (b/c I know this measurement in my yard)

Time: 6:25, no rest between sprints

Scaled this back to 100 situps and 50 supermans. I didn't think I would ever finish. The sprints felt great, but the situps and supermans were a struggle. I figured it would be the other way around.

SealFit 9.23.09

Today is my 4th wedding anniversary! Plan to make a totally non-paleo dinner tonight for me and hubs. Hope to get this cranked out well in advance of the cooking extravaganza:)!

**********************************

Well, ended up not having enough time to get to this! Left work early, but had to work from home. I don't know why I think I can squeeze all this stuff in:). This will have to be done tomorrow... hopefully I won't have to work late!! :(

**********************************

SealFit 9.23.09: Danny (scaled):

Warm Up: 3 Rounds AQAP: 15 O/H squats w/ sand bag, 400 M run
**Subbing 15# bar

Strength: Find 3RM Dead Lift

Stamina: 5 rounds at steady pace as a team (if applicable): 3 x DL @3RM, 20 x weighted walking lunges w/ Sand Bag held overhead, Hip Mobility drill
**Weighted walking lunges will be subbed with 15# KB overhead

Work Capacity:

Daniel: 50 pull-ups, run 400M, 21 Thrusters (95#), run 800M, 21 Thrusters (95#), run 400M, 50 pullups
**Scaled to 10 (1 band) pull-ups & thrusters @ 45#

Durability: 1 mile warm down run, Stretch
**Subbing run as long as possible, shooting for a mile, though:)

*****************************************
10/5/09 - Finally got around to doing this workout, but I didn't make it through the whole thing.

W/U: 9:28
Strength: 75#, 95# as 2RM
Stamina: 3 rounds only, 4:52
Work Capacity: did not attempt
Durability: did not attempt

The warm-up about did me in:). My weekend carb-fest definitely hindered me today. I felt like I weighed 500lbs. during the first 400m run in the warm-up.

SealFit 9.22.09

SealFit 9.22.09: Bellevue (scaled):

Warm Up: Max push-ups 2 min. Max situps 2 min. Max pull-ups 2 min
(**scaling to 1 min. for all exercises)
Push-up reps: 39
Sit-up reps: 54
Pull-up (1 band) reps: 9

Work Capacity / Endurance:

1-mile run with 45# ruck. (**scaling to 1/2 mile, no added weight)
2-rope ascents then 20-squat clean and push-press (95#) (**scaling to 20 rope pulls, 10 squat cleans and push presses w/ 45#)
400 meter run
2-rope ascents then 20-power snatches (95#) (**scaling to 20 rope pulls, 10 - 45# power snatches)
400 meter run
2-rope ascents then 20-thrusters (95#) (**scaling to 20 rope pulls, 10 thrusters (45#))
1-mile run with 45# ruck (**scaling to 1/2 mile, no added weight)

Time: 22:39

Durability: Yoga or Active Stretch, Hydrate, Refuel

Just happy I finished... even scaled, I wasn't sure I could make it:). Really disappointed with my band-assisted pull-up reps in the warm-up. I guess not doing them in a warm-up everyday has taken it's toll.

SealFit 9.21.09

SealFit 9.21.09

Warm Up: 3 Rounds AQAP: 50 air squats, 400 M run
**Scaling back to 25 air squats

Time: 9:50

Strength: Find 1RM Clean & Jerk

Load: 65#

Stamina: 5 rounds: 3 x C&J @ 80% 1RM, 15 KB SDHP (55#), Sampson Stretch
**Subbing 20#DB for SDHP

Time: 8:05:59

Work Capacity: Max effort in 5 x 1 minute rounds with 1 minute rest between rounds (use 20# vest if you have it):
- Dead Lift (135#), Reps:
- KTE, Reps:
- Box Jump, Reps:
- Pull-up, Reps:
- Mountain Climbers, Reps:
**Subbing 65# for deadlifts, KTC's for KTE's and 1-band assist for pull-ups. I'm doing this as max reps for each exercise as 1 round (not FGB style).
(Note to self: Mountain Climbers are like running horizontally in push-up formation)

Durability: 1 mile warm down run, 100 leg levers, 100 situps, 100 flutter kicks
**Scaling back to 1/2 mile, 10 l-sits (on paralletes), 50 situps, 50 flutter kicks

Stopped after the Stamina portion... just wiped out today.

OHS

Today is heavy day, so I'm going to work on overhead squats (outside). It was a disaster the last time I did these, but that is not going to happen again today.

I'm going to start doing the SealFit WODS, I think. Hopefully starting tomorrow if all goes well with cleaning and getting the house ready for Hokie guests this weekend:).

I've been feeling a little scattered lately with my workouts, so I'm looking forward to focusing in on one thing for awhile.

Warm-Up:
Burgener warm-up
10 Ring Rows
10 Pull-Ups (1 band)
10 sit-ups, legs straight
10 HSPU, toes on bench
10, 20# KB Swings
10 (5 on each side), 20# DB plank pulls

OHS
1-1-1-1-1-1-1

Loads:

Not doing this tonight, got home too late and just not feeling it.

Elizabeth (Puppies)

Warm-Up:
2 x 400m sprints
10 Ring Rows
10 pull-ups (1 band)
10 KTC's
20 ball sit-ups
10 hspu, toes on bench

Elizabeth (scaled to Puppies):
21-15-9
Hang power cleans, 45#
Ring dips (1 band) --> (15-12-9)

Time: 6:57

Well, going into this, I planned to do 21-15-9 of the ring dips as well as the cleans, but it just wasn't happening. I could have done it with 2 bands, but I didn't want to go back to 2 band ring dips, so I scaled the total reps instead.

All cleans were unbroken. Next time I'll add more weight.

Feelin' sweaty, and feelin' good:)!

Tire Flips, Push-Ups & Tuck Jumps

I'm FINALLY working out again. It feels like a lifetime ago that I last worked out. I put an ad on Craigslist a week or so ago asking for a tire to use to workout and was able to get a backhoe tire for free. I've been dying to use it since we picked it up two days ago, so I built a short workout around it. Should be fun! :)

Warm-up:
250 single-unders
10 Ring Rows
5 pull-ups (1 band)
10 Ring dips (1 band)
10 KTC's
20 ball sit-ups

Workout:
Four rounds for time of:
5 tire flips (82lbs.)
10 Push-ups w/feet on tire
15 Tuck Jumps

Time: 5:57

"Nate" (Puppies)

Day one of a much anticipated vacation! :) Nothing planned in stone yet, but I want to go canoeing, hiking, & camping. Plus getting the house spic & span for Hokie Football season starting up in a couple of weeks.

Warm-Up:
4 x 200m sprints
10 5 Ring Rows
10 Pull-ups (1 band)
10 Ring Dips (1 band)
10 KTC's
20 Ball sit-ups
10 HSPU progressions, toes on bench
3 L-sits (about 5 seconds each)

"Nate" (scaled to Puppies):
Complete AMRAP in 12 minutes of:
2 Squat Muscle-ups
4 Push ups
8 KB swings (9KG or 20#)

Rounds:

Didn't do any of the workout today, just did a little warm-up after making some parallettes! They were pretty easy to make and less than $20 for all of the supplies.

Lunges, PU, SU

Warm-Up:
2 x 400m sprints
10 Ring Rows
10 (1-band) pull-ups
10 (1-band) ring dips
10, 20# KB Swings
10, HSPU progessions (toes on bench)
10 KTC's

CFHQ WOD 8.21.09:
Walking lunge 100 ft.
21 Pull-ups (*sub Ring Rows)
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups (*Sub Ring Rows)
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups (*)
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups (*)
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups (*)
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups (*)
6 Sit-ups

Time: 10:20

Four and a half minutes faster than last time! Woo hoo! I was bookin' it on the walking lunges until about the round of 12, things slowed down considerably after that:).