Not how I wanted to start the month

Happy October 1! Where did the month of September go, but more importantly where has 2014 gone?!? I can't believe that we are closing in on the final months of the year. The final chances to hit those goals that we set in January. Do people even still set New Year's resolutions?!? I know last year I set one about running 2 half marathons in 2013 and I ran 6. Guess I can make that my resolution until 2016!  I don't even know what my resolutions were for 2014, nor do I know if I made any of them. What I do know is that I am not sure yet if I should even bother setting them in 2015. What does it mean if you don't accomplish them? Does it make you less of a person? Does it make your self-worth go down? I think that maybe instead of resolving to so something new and different I should resolve to stay the status quo. 

I lie awake at 3:40, knowing I should be resting to head to the gym at 4:30 this am. But, it doesn't look like it is in my cards for today. I have been awake for the last 2 hours coughing so hopefully I can find some rest in the next couple of hours until I have to get ready for work. I try to work through it, and I try to push myself, but sometimes you just have to listen and rest. With my first competition 17 days away, I am paying extra attention to what my body needs and hopefully nurturing it back health so I can lift heavy things.

How often do you listen to your body and take rest breaks? Or do you push yourself and hope you can sweat out what ails you?

Long time coming

It has been a long time since I last wrote on this blog. A long long time. A little over 11 months to be exact. A lot has changed in my personal life, a lot has changed in my professional life, but most importantly, a lot has changed with me.  I don't even know how to start to catch anyone up on the whirlwind of the last 11 months. I guess I won't, well not yet.. It's not that I don't want too, I just don't think I am ready yet to go through those emotions again. Where I will start, is today, I will try to blog on here as often as I can, I can't promise everyday, but maybe if I promise you three times a week, I won't be disappointed if I only make it on here those three days, or if I make it more often, then I can feel like I succeeded at something.
Today...today is the last Sunday of September. I don't know about you, but I am not ready for September to be over. I am not ready for the hustle and bustle that is shortly behind it getting ready for the holiday season. I am not ready to embrace fall, because on its heels is winter. Yes, I LOVE winter, but I don't think I have recovered yet from last year, and from what I hear this year will be worse. But, what really concerns me is October. Yes, October. I know...it starts Wednesday, and that scares me. Why...well my first big CrossFit competition is on the 18th. I have 20 days to feel like I am ready, and right now I feel like I bit off more than I can chew. Am I scared, yes. More scared that I will disappoint myself and my daughter than anything else. I know that this competition won't be like anything else I have every done. I already feel that it is bigger than any race I ran...bigger than any exam I took. Why? Because I have only been at CrossFit Bane full time since the end of June. Only 3 months full time and I thought it would be a great idea to sign up for a competition. Am I crazy? Probably. I am throwing that in the mix of balancing a paleo eating challenge, getting my masters degree and being a single mom. I guess I like my plate super full. I also know that going to the gym has helped me deal with a lot of stress. I am thankful for the people friends I have made who I push myself against every day. I am thankful for the comradery that pushes me out of my comfort zone. I am thankful to those that believe in me, even when I don't believe in myself...but at the same time, I am afraid I will let these people down.
So today, today I went to open gym. Today I wanted to work on my back squat and try to get a PR. Try today was definitely the key word. But, I at least got my original PR. My right hip flexor is really tight. I felt it with every squat, so I was afraid to push it too hard and get hurt this close to a competition. But, I got 195 and was ok with it. Yes, ok. I took my daughter with me, and I didn't want to disappoint her, even though she was too busy checking out the gym to notice. Still, part of me never wants to disappoint her. After today, I decided that I like Sunday open gyms. That I will make Sundays apart of my training week, except that I will do what is prescribed and not what I want on my own. The workouts are made for a reason. I feel like as important as it was for me to try to PR on my back squat, maybe I should have done the conditioning work. No, I should have. But then I wouldn't have enjoyed my daughter's first time at the gym. Her first rope climb, her first ring swing. I wouldn't have enjoyed seeing her pick up the kettlebell and with excitement say that she is ready to join the gym. No, I don't regret doing my own thing, I just know what I need to do next time. I am ready to step it up to the next level (although I am not sure what that is yet). I am ready to get that scale to finally start to have a 1 as the first number and finally be out of the 200# range. I have lived here long enough. I am ready to be the best me I can. If you can't join me and support me, then I am sorry, this will be good-bye. I have enough going on in my life, I don't need your baggage too.
How are you stepping out of your comfort zone? What are you doing to be the best you you can? 

Two WODs, one post

I am not sure where this week is going, and I certainly have no idea where last week went. So, I never got to post the workout from Saturday. And,  since by box has a 9 am class on MWF (which happen to by my days off on rotation) I went to the 9am class yesterday. So, without further ado, here are the past 2 WODS...

6/1/13
"Work Horse"
Strength:
snatch (35#)
CnJ (35#)
Conditioning:
4 min AMRAP
50 m sled push 300/200
6 box jump overs
2 min rest
4 min AMRAP
5 GI Janes
10 Power Snatches 135/95
2 min rest
4 min Row for Cals (101 calories)

Obviously some of these were harder for me than others, but, I am still trying to focus mainly on form than weights. I will let the weights come once I have the form down. However, this week I did manage to do 20" box jump overs which is new to me. I used to only use 18" and those 2 extra inches are A LOT especially when you are doing AMRAP.

6/5/13
"Capt Crunch"
Warm-up:
10 toes 2 rings (This was scaled down for me, next time I might actually try the rings with knees up as high as I can go)
20 lunges with PVC twist
30 DU (I did 60 singles)
40 sec HS walk/hold (I did 40 sec head stand, but my first time doing an inversion)
Mobility:
hip/hamstrings
Strength:
Push Press 5x5 light/mod weight (I worked up to 45#)
Conditioning:
5min EMOM (every minute on the minute)
3 DL ( I used a 30# bar)
6 box step ups (I held 10# barbells) on a 20" box
1 min rest
3 min AMRAP
Wall balls (I used a 10# wallball)
1min rest
5min EMOM
3 DL ( I used a 30# bar)
6 box step ups (I held 10# barbells) on a 20" box
1 min rest
3 min AMRAP
Wall balls (I used a 10# wallball)
*Second set of WBs had to be within 5 of the first set or you had to run 400m.
I did 70 WBs and then 65WBs. I just squeaked by.

Tarzan

Yesterday I went to CrossFit. I am really liking it and hoping that when I start running again, I can continue to work it into my schedule I am also going to keep going until I have to repay for my membership and then I will debate what to do. (I will most likely continue, but we shall see). Why, Tarzan,

From Pinterest

well that was the name of the workout. Or, as I liked to call it, you puke and then you die! I am still feeling the effects today.
TARZAN

Conditioning:

400m Run

50 Shoulder to OH 95/65 [Obviously, I didn't do 95 nor 65 #, but I did do 35#]

4 Rope Climbs*

400m Run

40 Jumping Back Squats 95/65  [again I only did 35#]

3 Rope Climbs

400m Run

30 Hang Cleans 95/65 [35# for me]

2 Rope Climbs

400m Run

20 Box Jump Overs 24/20 [Modified again for me 18 inch box]

1 Rope Climb

*I am not at the level yet where I can do rope climbs, so as a substitute I had to lay on the floor and use my upper arms and legs to lift me up the floor. I had to do this twice for every 1 rope climb prescribed.

Oh, they also didn't tell us that we had a time limit. 40 minutes. Wait, what the what?!!? The running was the easiest part for me, but I finished the workout. Other than the substitutions for the weights and the rope climbs, everything else was done as prescribed. In 27 minutes 36 seconds. I really hated the box jumps at the end, but what doesn't kill you makes you stronger, right?!?!
I am sad that I won't be able to go to CrossFit tomorrow, but I might go on a much needed run, or do track workout. Or bike ride. I took a week off of running and I really hate the fact that I did. But, I did just run 2 half marathons in less than 3 weeks. 
So tomorrow, back to the fitness grind. Wednesday I have off, so I will be at CrossFit again. And Sat :)

from Pinterest

What am I doing now?

I don't have any half marathons now until Sept, and that is when the craziness starts again with one every month. So, now that I don't have any long races planned for the summer, what is a girl to do. I am taking the rest of May and June as times to start incorporating other forms of training. There is no pressure to run so many times a week, and that might just be what I need. So, Monday was my off day, and I went back to CrossFit. In April, I had done a fundamentals class at South Mountain CrossFit, and then with training and my stupid work schedule, I didn't really get to go to any classes. So, now I have CrossFit booked bright and early Monday mornings and on my day offs (and or Saturdays depending on when my day off falls). So, on Monday I jumped head first into the box.
Monday's WOD
"Manic Monday"
Warm up: leisurely 400m run
Stretches to open up hips

Strength: Deadlift (DL)
5 EMOM (Every minute on the minute)
3 DL
5 minutes to work up to maximum weight DL *my max was 75#*

Conditioning:
4 Rounds for time
7 Box Jumps (BJ) *18 inch box*
9 Deadlifts (DL) *35#*
12 burpees over bar
Total time: 9 minutes 15 seconds

 My legs were stiff from running the half marathon on Saturday, but I knew it wasn't a good enough excuse to do nothing on Monday and  I was determined to get it done. I was drenched in sweat, and I am so glad that I went.  I am looking forward to Saturdays class, and the randomness that will now be the cross training as I prepare for a fall full of half marathons.

My First Cross Fit Class

So, yesterday I attended my first CrossFit class at SMCF, the Box that I took fundamentals. I was a little disappointed that the WOD wasn't for Boston, but they did it because 2 of their members are moving to DC. I knew that the WOD was going to have to be scaled for me...but I made sure to remind Brad the owner that this was my first class. (Cue the nerves). Of course, what skill did they work on today, DU (double unders; which require jump roping, and umm yeah, I haven't done that in a long time) and the clean and jerk. The clean and jerk is an Olympic move, and they tell me that it takes many people years to master it...I have a feeling I am going to be one of those people. I just can't connect the pieces...but, I will keep trying.
Here is what it should look like....

Anyway, here is the WOD as RX....

Call Me Maybe’

Strength:

Clean and Jerk

Conditioning:

for time

50 DUs

20 Clean and Jerks 135/95

20 Box Jumps 30/24

50 DUs

10 CnJs

10 BJs

50 DUs

5 CnJs

5 BJs

50 DUs

Brad was so kind as to scale it for me, it was still for time...
30 single jump ropes
20 clean and jerks (with bar)
10 box jumps (18" box)

30 single jump ropes
10 clean and jerks (with bar)
10 box jumps

30 single jump ropes
5 clean and jerks (with bar)
10 box jumps (18" box)

30 single jump ropes
It took me 9 min and 40 seconds. Should it have, probably not. My arch-nemesis was those darn clean and jerks. It took me FOREVER to do them EVERY rotation, and I wonder if it is bc I thought about it too much.

Anyway, I have a feeling that not picking it up right away is going to be my biggest issue...I just have to trust the process and know that in time it will come. I will try to post later on Fundamentals II.

What have I learned after 1 day of CrossFit

Besides being super nervous and scared about CrossFit, I am also excited to see what mentally it will do to me. See, I have always been competitive, and I will probably ALWAYS will. I blame childhood, or being the youngest of 3, either way, it isn't necessarily a bad thing. I know I am not up to the caliber of all the other CrossFitters at least not yet, but I am in awe at how strong they are. While CrossFit is about competing against others, it is really about competing with yourself. With, against, for, however you want to view it. It is about you pushing yourself out of your comfort zone. About doing more than you thought you were and are capable of. One thing that KC the trainer told me was that CrossFit is about movement. Keeping yourself moving. I could have easily stopped to take a rest when I was doing my 8min AMRAP, it was my first day, no one would have said anything, but I couldn't. I COULD NOT do it! My body wouldn't let me take the break. Did it kill me, no, it proved to me that I can do it. I jokingly said that KC had kicked my ass, when in actuality, I kicked my own ass. In the 8 minute workout, I sweated more than I do when I run miles in the middle of the day in the middle of the summer. Holy cow!
Will I go again, you BETCHA! I can't wait until Sunday to come again for Fundamentals II. I am looking forward to seeing what I can do, what I am capable of. As I talked about in my last post, I jumped on a 16" box. I also dropped on a 20" box, but I was petrified of it, but I did it. I am hoping to do it again, so I can become more comfortable with jumping on it, because I KNOW I can do it, and I need to prove it to myself.
Well, I better get moving. It's almost time to leave to take the mini-me to school and for me to head to work. I woke up yesterday and my legs were sore. It was an awesome feeling. A feeling I am looking forward to again and again. Today is a rest day, and I will enjoy every minute of resting. I am heading to the airport tonight to pick up my sister and her family for a weekend visit here. There will be A LOT of photos. I cannot wait. Have a great day!
 

CrossFit Fundamentals I

So, I went to South Mountain CrossFit yesterday. At first I missed the building, but, the big tire out front of the building should have given me the clue. (DUH!). Anyway, when I first got there I met Kurt, one of the owners and he gave me a brief tour of the Box. Then he left to teach a class. I then met with Kacie, another owner who was my trainer for this Fundamentals class. She gave me another tour, no, it isn't that big, but she hit on the important things like proper shoes (I didn't know they existed!!) and apparel and letting me know that I get a discount coupon for a local store! Score! Anyway, after the tour it was time to hit the gym. We went over black board systems...where you post your goals, and where announcements are located. We then went over to the Big White Board where the WOD was located. WOD is Workout of the Day! Yes, CrossFit has it's own language. So, as a way to help me learn the lingo, we jumped right into clinics.  We started off with introduction to mobility, by mobilizing the hips. Squat Clinic, where I learned an Air Squat (AS) and a Front Squat/Back Squat (FS/BS). Once I was able to perform the basics of all three squats, we moved onto Deads.  We did deadlifts (DL) and sumo deadlift high pull (SDLHP).   Then, we went to body weight basics, abmat situps, which are not much easier just because a mat is involved. We did push-up and Hand-Release push-ups (PU) which, I cannot do. I stress, I cannot do. They needed to be modified, and I still couldn't do them! At least I have a place to start from.  After push-ups, we, er, I did box jumps. I started with 12" box and was able to go to a 20" box, but I definitely didn't feel comfortable with the 20" box.  After I was able to do 20" box jumps, we moved onto The Presses.  We did Shoulder Press (SP), Push Press (PP) and Push Jerk (PJ). After that, I took a quick break. And then learned that I was going to have my own WOD. Yes, I was nervous. I was excited and nervous and scared and all of those same feelings I get before a race. Anyway, here is what my WOD was, and I will break it down for you.

WOD

8 min AMRAP* 

Increase ladder

DL and PP

In between each sequence of reps, 3 box jumps

*which I think I asked the dumbest question when I saw this, I thought it meant to repeat the DL and PP for 8 minutes, glad to learn that is not what it meant

ok, for those new to CrossFit, (me!me!me!) here is what my WOD means

WOD (Workout Of Day)

8 minutes As Many Reps A Possible

Increase Ladder (first round 1, second round 2, third round 3...)

Deadlift

Pushpress

3 Box Jumps (16" box jumps)

(DL 1, PP 1 3 box jumps; DL2, PP 2, 3 Box jumps and so forth)

In the 8 minutes of my WOD, I did 9 complete rounds and then was able to do 10 DL. 

One of the coolest thing about CrossFit is that everything counts. So my score got recorded as 9+10. So, at least I now have a baseline on how to grow. I go to Fundamentals II on Sunday at noon. With the fees I paid, both Fundamentals classes and then an unlimited month of classes is included. I am even thinking about giving up my Monday morning swimming for CrossFit. That is HUGE for me! CrossFit isn't cheap, and after my month membership, I will see how much CrossFit I do. Anyway, since it is summer soon, and I will be swimming outside, I am thinking about canceling my Y membership which would help me offset the money. Although, if I get a punch card it's $110 every 6 weeks, which is $55/month which is cheaper than my Y membership. All these decisions, but one day at a time, one WOD at a time.

Tomorrow, I will talk about another one of the coolest things. Tomorrow. Hopefully I will be able to blog again tomorrow.

All is quiet here...

To my 5 followers, sorry that I was MIA. I promise, I have been rocking this pirate booty. Let me see where I can pick up. Easter has come and gone, and if you follow me on Facebook, twitter, or daily mile, then you heard all about my misadventures with my 10 mile long run last weekend. Then Easter Sunday came and went and it was a great holiday.  Monday, was April 1st, and isn't that just crappy...a Monday AFTER a holiday, also April fool's day?!?! I had planned to go swimming on Monday morning, but I didn't sleep well Sunday night into Morning, but there was NO way I was getting up. So, it became a rest day. Yesterday, was a planned 3 mile run, so after working 10 hours, I hit the elliptical hard for 3 miles. I felt spent, but so glad I got that workout done. So, today, is a day off of work for me. I woke up and did my usual routine.  I received from free samples of some gluten free bread, and although I didn't like it the first time I tried it, I wanted to try it again. Again, I was disappointed. I will blog about that later. I then took my daughter to daycare, and hit the trail for my 5 mile run. EVERYTHING about this run felt wrong. My legs still felt heavy from Saturday (is that even possible?!?) and  to top that off, I puked. FIRST TIME I ever puked while running. It was 2.5 miles into my run, I knew I had to finish it.  I think that the puking was related to the new food. Either way, the 5 miles, albeit ugly, are done. I am glad that I was able to finish it. I pushed through it, and at the end of the run, the last mile felt good.  But, that is not all that is in store for me, today I am joining in on the latest trend...I am going to try...CROSSFIT!!  Yep, you read that right, yours truly is taking a Crossfit Fundamentals class. I am going to be trying South mountain CrossFit. I found out that one of my coworkers goes there and she loves it. So, after researching many CrossFit gyms, or boxes as they call them, this one seemed to have the best to offer for the value. So, today and then again on Sunday I will be doing the 2 part fundamentals class. So, while right now running is my first fitness love, I am anxious and eager to see how CrossFit will fit into my life and how this journey will help make me into a better version of me. Oh, and hopefully get me that beach body that I long for. Not a perfect one, I am far from perfect, but one where I will feel comfortable in the bathing suit on the beach.