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.