For Mark

Brian was nice enough to make up a groovy workout for me that shouldn't tweak my back muscles. It worked for awhile, then the squats got me. I worked a little more and by the time I got to my knees to elbows, it was apparent that I needed to stop. If I knew how to spell it, I would type the German swear word that my Grandpa always says. Please take a moment to use your imagination. The flow of the wod was great and I will try it again after my back starts to cooperate. It worked really well to go straight from the dead hang p/u to the kipping.

12 min amrap
1 dead hang pullup
3 kipping pullups
5 knees to elbows
10 squats

made it 4 3/4 rounds before I had to quit

On another note, we had another beautiful family bike ride/walk last night. Went about 2.5 miles up and down the hills by our house. Our youngest son pooped out this time, but still did pretty well.

!*#!*#!

SO FRUSTRATED!!!!!! Started to warm up this morning with a little rowing while talking to Brian. All it took was two seconds of me losing my form for my back to freak out again! Ok, Ok, stretch and try again. Yeah, nothing really felt right. Even the running felt wrong and tight. I was able to do a few light dumbell thrusters, a few dead hang pullups, and that was about it. Tomorrow is another day. If I repeat this enough it may sink in or maybe I need to visualize my muscles loosening? Kudos to my hubby, who hearing the sadness in my text, suggested a family walk tonight:-) It is truly crazy to me how much I miss being active in the few days that I have not been able to work out.

Friday, June 25th, 2010

Massage day! My stress over this massage has waned a little now that my back feels way worse. All in all, it was very relaxing. My muscles were really knotted and super tight and it felt like she was playing my hamstring like a guitar as she kneaded the area. The pain was very manageable during the massage. I drank my water like a good girl and was not sore the next morning. It did, however, feel like my lower back was one big bruise. Very tender to the touch. A rest is needed over the weekend. No running or lifting, just a nice long walk on Sunday.

Thurs. June 24th, 2010

I truly believe that fate interjects as to teach patience when you are striving for a goal. That just plain sucks! Started out a wod with knees to elbows, burpees, and something else. Got into like my seventh burpee and my back spasmed. Continued with the movement and it did it again. Really? I putzed around stretching and trying other things, but the damage was done, so to speak, and nothing felt right. Hopefully my massage will help.

10 power cleans, 200 m run
9 power cleans, 200 m run
8 power cleans, 200 m run
7 power cleans, 200 m run
6 power cleans, 200 m run
5 power cleans, 200m run
4 power cleans, 200 m run
3 power cleans, 200 m run
2 power cleans, 200 m run
1 power clean, 200 m run

time 24:37 75 lbs

Started off with a completely different wod, but it wasn't jiving with my quads, so we changed tactics to moderate torture with the hot sun. Yuck is all I can say to that! Ended up stripping off my tanktop and running in my sports bra and capris. Interestingly enough, there were a few drive by honkers. One was my Grandma and the other was my landlord I think? LOL

The Hangover . . .

21 -15 -9
pullups
box jumps 20"

time 7:27

My time should have been better, but wasn't for various factors. Next time . . .
I did, however, rattle off 15 kipping pullups in a row before I had to take a breather.
Thanks Mark for the tough love.

Beautiful morning!

Met a few friends and ran a 5k bright and early this morning down by the river on the trails. Very peaceful. I really never run on trails though and there is a little confession that I need to make . . . I am a wrong side of the road runner, aka a leftie. Now you know. Given the opportunity to drive on the interstate, I always drive on the left side as well. Not sure why, it just feels normal. A biker this morning gave me a dirty look for being on his side. To him, I apologize. You came up around the corner quickly and I didn't see you in enough time to move my butt over. Alas, I feel that living in England would be wonderful for driving on the left side of the road. I will have to Google my condition and look for treatment options :-)

1000 m row
50 thrusters 33 lb
30 pullups

12:05 (sub 35 kettlebell for thrusters due to muscle pull)

bench presses
week 4 warmup, then
week 1
5 @ 65
5 @ 70
max @ 80-did 7

My pullups felt wrong. Couldn't relax and flex fully with my lower back. Opted out of knees to elbows and instead did 50 pushups. Tried locking my one ankle over the other while doing pushups. It took some of the pressure off of my right side:-)

1000 m row
then 5 rounds of
5 deadlifts 185
10 burpees
then 500 m row

Got through the first row and was on my third set of burpees when I pulled a muscle in my right inner thigh. My lower back muscles are really tight on my left side and I was possibly favoring it? Spoke to B and he suggested a deep muscle massage to relax the muscles and clear toxins. To some this may sound wonderful, but to me it sounds scary. I'll give massages, but getting them isn't as fun. For the sake of open mindedness, I will try.

Love this shirt!

12 min amrap

5 pushups

10 box jumps 20"

15 squats

1 deadlift @ 80% of 1 rep max

completed 7 rounds on the nose with a 150 lb deadlift

Shoulder presses

warmup of 3 sets of 45 lbs

week 2

5@ 50

5@ 58

max at 65- did 6

Skipped the wipers today. My lower back did not really like them and will do them again, but later in the week.

knees to elbows

7 rounds of 5 reps

Sprints

My morning run turned into a run walk and then a sprint walk. Right off the bat, I got a nice persistent side ache. Totally my fault. Beer and running the next day, do not always mix well. The run walk combo works well for these type of situations. Still working on the natural running bit. It has definitely paid off with the sprints. Pretty sure that I have not truly sprinted since I was in high school. My quads and hamstrings were begging for mercy by the time I arrived back home. On a better note, Strausser was a perfect companion. I ran, he rode his bike. Just as I was complementing him on how well he did, I got the first whine of the day, "Mom, I'm tired." Thankfully, we were only two blocks from home.

Toes to bar

Deadlifts
5-5-5-5-5

155-165-170-175-180
Deadlifts felt great!

Shoulder Press
wk 4 modified warmup, then
wk 1
5 @ 55
5 @ 65
max reps @ 70 -did 5

Messed up my press weight amounts when switching bars and ended up pressing heavier than required. Hence, less max reps. Oops!

Tried the wipers move with 95 lb on the bar. FYI, put a mat under your hips, it is much nicer. I will be incorporating this move into my daily cycle. Between this and the knees to elbows, my abs should be crying:-)

Did 6 sets of 5 knees to elbows and then gave toes to bar a try. They also felt great!


Food for thought: www.realitymastermind.com/crossfit/
Also . . . www.en.wikipedia.org/wiki/Crossfit

800 m run
15, 20 box jumps
25 abmat situps
600 m
15 box jumps
25 situps
400 m
15 box jumps
25 situps

Time 16:33

Rx would have been 1000, 750, 500 m row, and GH situps. There were four of us and three rowers, so I opted to run. Still not 100% on GH situps with my hip. It's so hit or miss and I'd rather error on the cautious side.

Backsquats
week 4 warmup, then
week 2
3 @ 117
3 @ 133
Max @ 150-did 8

Rounded off day with 6 sets of 5 knees to elbows. Really sorta like the day after sore upper ab feeling from these. Decided that after one month of heavy after the wod, I will do crossfit total and see if my #'s have improved. Need to add shoulder presses into heavy lifting routine.

crossfit women

!*#! Power Cleans!

12 min amrap

9 deadlifts
6 hang power cleans
3 front squats

completed 7 rounds @ 75 lbs

Power cleans are officially my arch nemesis. I struggle with the timing and they do not flow like they should. Very frustrating and unfortunately, there was plenty of foul language. Sorry Mom. On the plus side, I am recouping faster and feel great after my wod and heavy lifts. Brian showed me a secret to kill my c-section area today. They are called windshield wipers. Did not try today, but will this week. Working on posting a sweet video from my boys. Just need to get my phone to cooperate.

Deadlifts
week 4 warmup, then
week 1
5 @ 117
5 @ 135
Max @ 153- did 10

Finally did it!

"angie"
100 pullups
100 pushups
100 situps
100 squats

Had a pretty crappy morning. Mark and Lake were rays of sunshine and I felt much better after the workout. Got to #50 in the kipping pullups and was not sure my hands could go any further. The callouses were screaming. Mark gave me a pardon to do a half angie. If it was possible to break down in section with all four exercises, I could have tackled a full angie. Oh well. My half angie time was 12:52 Rx. Funny, my associate named Angie is actullay enjoying a beautiful vacation in Florida. Wish I was there as well.

Overhead squats
week 4 warmup, then
week 2
3 @ 65
3 @ 72
Max @ 81-did 9

Felt good, so did 5 sets of 5 knees to elbows. Ripped open a callous on my left hand on last rep. This was my first rip, but most likely not my last. Should've known better. Thanks for the super glue B.

Friday, June 4th

800 m
21 HSPU
600 m
15 HSPU
400 m
9 HSPU

Time 18:15

Banded on the hand stand push ups. Still not getting full enough depth without bands. I really like doing these, I do, but they make me so dang dizzy. No blonde jokes please! Crazy busy day with lots of stuff to get done. No time for "playing" any longer.

Overhead Squats
Week 4 warm up, then
week 1
5 @ 60
5 @ 68
max at 77 -did 15

Dang backsquat!

25 burpees, then
5 rounds of
15 reps shoulder to overhead (45 lb bar)
100 yrd farmer walk (carrying 2-26 lb kettlebells), then
25 burpees
500 m row
400 m run

Time 21.54

Chilled for about 15 minutes then did backquats
week 4 warmup
week 2 (3 @ 115, 3 @ 135, 3 @ 150)
went on singles 165, 175, failed at 185
Thank goodness Brian was spooting me. Got down to full depth, kept my hips back, but my shoulders went forward. The bar rolled up on my neck a little before we got my upright again. Pretty sure there may be some unique bruising. It feels funky. Need to get weightlifting shoes. Barefoot is better that my workout shoes, but I like to lift and supposedly, they make a world of difference. Want to hit new BS PR in June of 195. It is attainable.

One of those days! Monday, May 31, 2010

I felt really good going into Crossfit. Got started on this crazy 7 round workout that had like 7 different exercises, and just was not feeling the love at all. Felt very weak. Did not finish and attributed it to a huge lack of water over the past couple of days. Not a good start to the day.

Later that evening, after lots of water, I decided to do a quick mile around by where we live. Unofficially, it was my fastest mile ever-about 7:30. I say unofficially because I used a very unorthodox method of calculating my time. Regardless, I finished up with one burpee for every minute I ran. From this I devised a three mile challenge. Run one mile, do one burpee for every minute you ran. Repeat three times. Will have to try this soon.

Busy weekend! Sat. May 29, 2010

So, here's the story. . . as a Mom, it would be ideal if my boys and I could go running together. Nice healthy bonding. We set out Saturday morining for a little one mile jaunt anound where we live (big hills). My six year old rode his bike and did wonderful. My eight year old tried to run with me. Being eight, it was hard for him to want to listen to Mom about pacing himself, and of course he sprinted and then fizzled repeatedly. By halfway, we had a huge case of the whines complete with side ache and leg pain. I found it really hard to relate to him that exercise usually is painful, but you grow stronger and the pain goes away fast. We ended up walking the rest of the way and will try again soon. Hopefully, my dream will come true and my boys will find a lifelong love of running.