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.

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 10.6.09

"You can overcome anything if you don't bellyache." - Bernard M. Baruch

SealFit.com 10.6.09 (scaled): Get Some

Warm Up: Row 2,000M
(**Subbing 30 SDHP (45#))

Done (20/10)
+ 2 almost deadhang pull-ups

Work Capacity: 5 rounds: 1 min max effort, followed by 30 sec rest of:
KB Swing 55# (**20# DB)
Sit-up
Burpee
Push Press (65#) (**45#)
Mountain Climber

Changed this around a bit and did:
50, 20# DB swings
100, anchored sit-ups
25, 45# Push Press
50, Mountain climbers
Time: 8:41

Durability/Endurance: Either rest 10 minutes, or do this later in day:
Run 4 miles w/ 25# Ruck/Backpack. Hydrate and Refuel prior to and after run. 10 minutes Active Stretch
(**Subbing 1 mile run/walk)

Did not attempt

Really did not feel like working out tonight. I don't know what it is about fall/winter, but I do not feel like working out. Just feel like hibernating:).

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 9.22.09

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.

Front Squats & Push Presses

Warm-Up:
250 single-unders
20 Ring Rows
5 Pull-ups (1 band)
10 Ring Dips (all w/only 1 band!! WOO HOO!)
10 KTC's
20 ball sit-ups

Push Press
1-1-1-1-1

Front Squat
1-1-1-1-1

Loads:
FS - 55-65-75-75-65
PP - 65-75-65-65-65

I'm super pleased with my progress on the ring dips! I moved down to 1 band and they were tough, but I could see myself getting down to no band within 2 months (so that's my goal).

I did five one-banded pull-ups. They were tough. I think I might start doing 10 ring rows and 10 one-banded pull-ups and see if I can progress a littler faster.

I haven't done heavy day in awhile (partly b/c I was scared to ding up the floor). Felt really strong through all the movements except the 75# push press. It was a little shaky at the top.

SP, PP, PJ + HPC's & KTE's (Take 2)

Warm-Up:
Burgener warm-up
20 Ring Rows
10 Ring Dips
10 KTC's
20 ball sit-ups

Shoulder Press 1-1-1-1-1
Push Press 1-1-1-1-1
Push Jerk 1-1-1-1-1

Loads: 45# x 5 for each movement

Just not feeling it today. I'm so exhausted, I don't know what's going on. I'm guessing it's diet.

Shoulder Press, Push Press & Push Jerk

Dinner night with mom, so it's heavy day for me:) - and I'm secretly avoiding doing FGB.

Warm-Up:
Burgener warm-up
20 Ring Rows
10 Ring Dips
10 KTC's
20 ball sit-ups

Shoulder Press 1-1-1-1-1
Push Press 1-1-1-1-1
Push Jerk 1-1-1-1-1

Loads:

Then from The Fitness Conduit:

AMRAP in 10 minutes of:
7 Reps Barbell Hang Power Clean Push Press (Males 95lbs/Females 65lbs) *I'll scale to 45#
7 KTE (subbing knees to chest)

Rounds:

Rest day today... feeling very tired and having serious hunger issues:). I'll do this tomorrow.

CFJax.com - 6.29.09

I've decided to give up drinking for awhile and to really focus more on my diet. I've been slacking big time lately. It's like the weekends are a free for all and I go crazy. Then I feel like crap all weekend and Mondays are really tough.

So, my resolution is to eat far fewer cheats (none if I can help it) and to cut way back on my carbs. I did really well, carb-wise, last week (not including the weekend) and I felt and looked better than I have in awhile.

I am also going to stop skipping workouts during the week. The past two weeks have had 3 rest days and while that's fine every once in awhile, I didn't really need them, so it was just my laziness kicking in.

Somewhat related: I have this huge pet peeve at work (one of many). It is centered around me not eating the numerous cakes/cookies/snacks we constantly have at the office. For every person who has a birthday, I have to get them a birthday cake from a local bakery. For about 6 months now, I have opted out of eating any cake or other sweets that are routinely brought in. It is always a point of discussion at every birthday... "why aren't you eating cake" "b/c I'm trying not to eat as much sugar" "oh sugar is good for you" - blah blah blah. It's annoying and after months of this, I'm sick of it. Okay, rant over:).

Warm-Up:
Sprints - 200m all out x 4
10 Ring Rows
20 ball sit-ups
10 HSPU progressions
10, 20# DB Swings

CFJax.com Workout (scaled):
2-4-6-8-10 of:
55# Deadlift
55# Hang Power Clean

Followed immediately by -

10-8-6-4-2 of:
55# Front Squat
55# Push Press

Time: 10:53
1st set - 3:40
2nd set - 7:13

That second set was really hard. I had to put the barbell down between each exercise and through half of the reps (on most). The first set was really fun and went by fast. I should reverse the sets and see how that feels, whether it's just the fact that I'm already tired that makes the second set feel so tough.

The weather today was absolutely beautiful! I wish every day could be like today:).

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

SP, PP, PJ - Day 76

Butt is sore today after all those lunges:). I like being sore, as long as it's not debilitating, which this isn't even close to. Last time I did that WOD, I could barely get out of bed, so that's improvement for ya! I also did half as many reps last time and my time was slightly less than double. I love being able to measure my improvement over the course of this 90 days. I can't wait to see how much more I can do in the future as well.

Lifting day today. Should be interesting with all the blisters on my hands from yard work on Sunday. I'll just have to wear gloves again today.

Warm-Up:
5 min. jog
5 min. jump rope
10 jumping pull-ups
10 push-ups
20 ball sit-ups
10 KTC's
10 HSPU progressions (shins on bench)
10 KB swings, 15#
7 Burpees

WOD:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Loads:
SP - 45-65-75(F)-65-65
PP - 65-55-75(F)-65-55
PJ - 55-75(YES!)-65-65(ugly)-45

And here are some pics of me doing these!:) I always get such bad markings on my collar bones when I do any time of bar work. Maybe I'm relying on it too much to hold the weight;).

SDHP & Push Press - Day 33

Today's WOD is rowing, but since I don't have access to a rower, I'll be subbing Sumo-deadlift High Pulls.

Warm-up:
10 min. jog
7 push-ups
5 jumping pull-ups
20 ball sit-ups
10 hspu progressions (shins on bench)
10lb. bar practice of push presses

WOD (scaled to Puppies):
For time-
Row 500 meters - (subbing 25, 15lb SDHP's, using KB)
45# Push press, 18 reps
Row 500 meters
45# Push press, 15 reps
Row 500 meters
45# Push press, 12 reps

Time: 10:25

Phew, push presses are so hard for me. Must be my lack of upper body strength:). I had to break them up: first set was 9/5/4, second set was 8/7, third set was 6/6. The SDHP kept me winded. I decided not to do KTE's or ring stabilization in my warm-up to give my hands a bit of a rest.

SP, PP & PJ - Day 16

Today's WOD is the presses. The coordination on the push jerk is always a little tough for me. I'll have to review some videos before I attempt it.

Warm-Up:
5 min. jump rope
15 girl push-ups
5 jumping/reverse push-ups
20 ball sit-ups
10 hspu progressions on ball
10, 15lb. kettlebell swings
10, 10lb. bar of each movement below

WOD:
Shoulder press, 1-1-1-1-1 reps
Push press, 3-3-3-3-3 reps
Push jerk, 5-5-5-5-5 reps

Shoulder press - weight: 45, all reps
Push press - weight: 45-55-55-55-55 - had trouble with form on this & wrist pain.
Push jerk - weight: 45-55-55-45-45 - wrist pain continued, but felt more confident on form.