The fight is on!

It is so time for a night out! Brian sent out the invitation to go see Derek fight this Saturday and Chris and I are going. Should be good times and good beer. And as the saying goes, "you did the crime, now do the time." So we will be offering a team wod on Sunday (time tbd) and I invite you to come and work off some beer calories with your fellow crossfitters. It will be a two person bodyweight exercise relay (no running). Hope to see you there!

Totally awesome!

Crossfit Total
back squat 175#
shoulder press 75#
deadlift 205#
Total 455#

I love the total! It has been since February since I had done it last and I was pretty nervous that my numbers would suck with all of my SI joint issues over the summer. But low and behold, the numbers were the same, just in different areas. Lost 5# on the press, but gained 5# on the deadlift. The back squat is killing me! Last time I went down and up at 185# but I was parallel not just a little beyond, so no go. Ditto today. UGH! Uber frustrating. Going to plan to do the total mid- November and I WILL hit 185# on back squat, 85# on shoulder press, and 215# on deadlift. If my will is strong enough, my body will follow. (just nod your head "yes" for me please). A girls gotta have something to believe in, right.

Flutterkicks

50 flutterkicks
50 sit ups
run 400 m
100 flutterkicks
100 sit ups
run 400 m

Time:
14:50

Ok, so the flutterkicks were new and I was sorta unsure of body position. Did mine with feet about 6" off ground in a very open "v" shape. Shoulders and arms were elevated off the ground. They sound sorta wussy like, honestly. But, when I woke up this am, my hip flexers were saying "what the hell did you do?" I can honestly say that I have not been sore on the side of my hips before and it was sorta cool. Flutterkicks sound fluffy, but may actually kick ass. Open your mind to the possibilities.

What is CrossFit?

Yep-awesome video. Working towards the amazin abs the ladies were proudly displaying.

Bulger Hero WOD

10 rounds
150 m run
7 chest to bar pull ups
7 front squats ladies rx 95#
7 hand stand push ups

Completed 5 rounds. Sub toes to bar (easier on si than the kipping), weight 85/75, and banded HSPU. Time 19:59

Good workout. Back was getting tight, so left off after the 5 rounds. Enjoy the video on front squats. I find them harder than back squats. It is a elbow driven upward motion balanced on heels. There were a few where I found myself balancing on the balls of my feet. My depth, Ibelieve was nice and deep.

CrossFit Front Squat

The diet thing . . .

I have never been one to "diet." Ever. I have been a vegetarian for eighteen and a half years, but that is an ethical choice with health benefits, not a health choice. Like I said in the previous blog, I need to dial in my diet. Avoiding the sweets that I love and following perhaps the paleo diet or the soy zone. Still researching. Anyhow, check out the sweet blog on the Crossfit One World website for their "Look Better Naked" challenge. They are following a paleo diet and it is a very interesting read. As a lacto-ovo vegetarian, my proteins are mainly from soy based veggie meats, dairy and eggs. Finding what works for me might take some time. For those of you in my shoes, here are some links for you to peruse. Got stuck on a blog degrating vegans on a paleo website. Not going to say anything more.
http:/findarticles.com/p/articles/mi_m0820/is_n233/ai_18973666/
http://crossfitoneworld.com/

Some thoughts that were sick of being caged . . .

I am a creative person by nature, a business woman by profession, and a Crossfitter by choice. I choose to go in to challenge myself almost daily. Am I the fastest, surely not. Can I lift the heaviest, no, but at certain times I can hold my own. But I try. I try. I often wonder why more people don't do Crossfit or workout in any fashion for that matter. My conclusion is fear. Fear of the unknown, fear of failing, fear of looking like an idiot, fear of hurting oneself, and even fear of succeeding. For sure, fear of change. If I get healthy, I will want to give up my bad habits and replace them with good ones. It sounds like lots of work. It is and that is great. Drop the twinkie, get off your tooshie, and start feeling proud of making simple choices that will make you healthier and happier. I have been working out for a year and a half'ish now and it frustrates me that my stomach is still not flat. Ok, my diet is not perfect. I love sweets. But, my arms and shoulders are looking good. My always flat but is getting a nice rounded shape. Further more, I went from being the biggest whiney brat when it came to running to running every weekend because I love to do it. And I am proud as hell to say that I am a Crossfitter. Yes, please push me beyond my limits. I am beyond the point of the whines of "I don't want to do it" and accept the soreness as testament to my increasing strength. Give me more. Don't get me wrong. It is hard not to compare yourself to others who are faster and stronger than you. Especially in Crossfit where everything is timed and posted. Use that to push yourself, not get down on yourself.
One of my favorite shows is "The Biggest Loser." Why? It's not because I am looking for pointers on how to loose weight or ways to workout. It is for inspiration (and because I want Jillian's job). People who are really, truthfully unhealthy, getting their asses kicked on a daily basis to save their lives. It is so easy to get sucked into the sleep, work, eat, repeat drone of life. Add in some kids, and it is challenging to find time for yourself. By making time to workout almost every day, I am making time for me. And everyone needs some me time in this go, go, go world. Even our kids are being pushed to the max. I hate being told that they need to start in a sport when they are five if they want to play it in high school. Really? I want more for my kids. Playing, creating, enjoying just being a kid. Life is too short to start all the stress now. Ok, I got off track there. Sorry.
One of the coolest things that I have heard is that I inspired someone to workout. Not by telling them that they should, but by my simple act of doing what I do. They see the changes in me physically & mentally and it makes them want to change for too. So, for all of you Crossfitters who get your butts kicked on a regular basis, thanks for inspiring me and inspiring others to get healthy & fit. Now go give me one hundred burpees, baby!

It was a manic Monday

3 rounds
800 m run
15 ring dips -purple band
30 box jumps 20"

time:
24:06

sun 17th

3 rounds
15 hang power cleans 65#
15 burpees

time:
12:03

Ok, I really suck at cleans. Everytime I do them, I tweak my right shoulder! So, it was a given that the burpees would really suck since the shoulder felt like dog poop. Oh well. Made it through it slowly and iced, iced, iced. And Mark tried to get rid of my pain face as I was rolling a "pain ball" under said shoulder. The pain cave won that round, but I'll be back for more.

sat 16th

Ran down, up an around Sleepy Hollow. Felt great on the home stretch up the hill from hell, kicked it into gear and plowed all the way up it & home! This was the first time I did not have to walk a protion of this hill and it felt great. Very big smile when I got home. Of course, it took twice as long to regain a normal breathing pattern, but it was so worth it!

thurs 14th

run 400 m
25 m burpee broad jump
25 m walking lunges
25 m burpee broad jump
25 m bear crawl
25 m burpee broad jump
25 m walking lunges
25 m burpee broad jump
25 m bear crawl
run 400 m

time:
16:06

This was most likely pretty fun to watch. Truthfully enjoyed the burpee broad jumps. A longer version of this would be a great team wod. Thanks to Liz for working out with me.

wed 13th

Mr. Joshua
5 rounds
400 m run
30 abmat sit ups
15 deadlifts 105#

Time :
23:65

Took it nice and easy with the weight/ time doing my deadlifts. Waiting for the day when I wake up and the si joint crap is magically gone. Want to get back into heavier lifting. Miss it lots.

Tues 12th

Over head squats
1-1-1-1-1-1-1
55-60-65-70-75-85-90

love, love, love overhead squats. Need to work back up into heavier weights again. Goal is to do bodyweight and then multiples at bodyweight. There is something about the challenge of the balancing act. Tried for heavier, but had issue thrusting it overhead.

Get ready . . .

Brian, Mark, and I are working on another "Markinar" for you great Crossfitters. Some of the focus will be on the goals that we set earlier this year. What have we achieved, what is still to be achieved, and helping you set up a plan to achieve your goals by the end of the year. Also, what is your main goal at Crossfit? Is it to lose weight, gain muscle, increase endurance, run a marathon, or all of the above. We want to help you to get there. Date TBD

Spread the love!

Prison WOD
burpees:
20, 19, 18, . . . 3, 2, 1.
walk 25m after each set.

Time 41:10

The burpees them selves were pretty good. I was, however, very nauseous by the #13 set with the up and down movement. Kept it together, but had to rest a little bit after so many to recoup. And no, I did not do the math before hand. This was a good idea, since I totally did not figure this to be 210 burpees. I didn't believe Mark when he gave me the total (sorry!). My shoulders are stiff now, so tomorrow they will be impossible. And yes, every stinking one of them was on my toes! :-)

Meet the newest Malsam!

This was Strausser's 7th birthday gift! She is a rose hair tarantula that originated from Chile. He named her Hunter Sally Rosie Malsam. I am holding her in the pic. She is a teenager and will get bigger still. BTW, he was ecstatic!

Yeah, I'm a week behind . .

Monday, Oct 4th
50-45 lb
40-55 lb
30-65 lb
20-85 lb
10-105 lb
Back squats/ pullups

Did not run a clock. Reduce that pressure so can focus on good form.

Tuesday, Oct 5th
3 rnds
800 r run
50 situps
10 push ups

time 24:14

Wednesday, Oct 6th
run 5k
did not run a clock

Thursday, Oct 7th
Stretched lots. SI joint feeling really out of whack.

Sunday, Oct 10th
ran 2.5 miles up n down hills around our Sleepy Hollow

Sunday afternoon

Oct 3

Ran from our house to the studio, loaded my kiln, and ran back. Very hilly trek, especially on the way home. Approx 6 miles total - 3 there and 3 back.

The week in review . . .

Sunday, Monday-miserable
Tuesday-root canal, moderately miserable
Wednesday-looking better
10 rnds
15 deadlifts 65lb
15 pushups
made it through 8.5 rnds before mouth was throbbing and sick-time unsure

Thursday-hanging in there
3 rnds
800 m run
30 burpees
30 knees to elbows
made it through 2 rounds before same effects as day previous-flt-frustrated!

Friday-another Dr. visit-mouth is feeling worse again

Hope your week was better than mine!