September 12, Monday
Workout – I am tired today. I haven’t been sleeping well because I’ve been going to bed late reading “Snow Flower & the Secret Fan.” I know I should get more rest so that I can do work & work-out more efficiently, but I am weak when it comes to reading a good book. I am dreading today’s WOD because it requires 1000m row & I am absolutely horrible at rowing. I’ll just have to do my best.
WOD – 1000m Row, 50 DB Thrusters (45/30), 40 Pull-Ups (blue & purple band), 30 Burpees for Time. My Results: 19:58 minutes.
We started off doing Overhead Squats. I stayed w/ the 22lb bar because any heavier & my knees start to turn in & my upper body doesn’t cooperate. I was able to do more than I have ever done before. My upper body still needs to get stronger, but I am slowly getting there. There were 10 ppl tonight so we split into 2 groups. I was in the 1st group w/ 6 girls. The trainer actually showed me what I was doing wrong at the beginning of the row so I kept trying to use what he showed me & I felt like I didn’t fatigue as much as I did before. I have to extend my arms out & then bring it back in before my knees go back in. I will have to keep practicing. I was the last girl to finish the rows. But I still finished them in a little over 5 minutes so that’s still good for me. The DB thrusters weren’t too bad after the first 25, but then it got heavy & tiring. I rested after 3-5 repetitions so that I could finish. I was the 1st to finish those, then onto the pull-up bar. I was able to do 4-5 at first, & then it dwindled down to 1-2. The last 11 took me a long time to finish. I did one, & then had to rest. Lastly were the burpees. I sure do hate them. I did them slow & steady & was able to do 15, then I was tired & things went slower from there. I was crawling part of the way, but I kept my eye on the clock. I wanted to finish them before 20 minutes & I was able to do that! Haha It’s the little things that matter to me. Afterwards, we did 3x15 Reverse Hypers. I did 3 sets of 10s, then 1 set of 15s. They were tough & require you to use your butt & hip muscles. It’s a new machine so I’m sure w/ time & practice, they will be easier to do.
Tuesday, September 13, 2011
Monday, September 12, 2011
Weekend of Week 10
September 10, Saturday
Workout – 1 hr 15 minute Pilates Equipment class (Movements Afoot)
September 11, Sunday
Workout – 2 hr 30 minute Pilates Equipment & Mat classes (Movements Afoot)
Workout – 1 hr 15 minute Pilates Equipment class (Movements Afoot)
September 11, Sunday
Workout – 2 hr 30 minute Pilates Equipment & Mat classes (Movements Afoot)
Crossfit Week 10 Summary & Month 2 Summary
Results – Other than the noticeable definition in my arms, there isn’t anything else noticeable about my body. I have, however, gone up in the weight for my Squat Cleans & Split Jerks, which is an accomplishment to me. Every little bit makes me happy since I’m doing more than I ever thought I could. I’m slowly building my strength & I’m happy w/ my progress.
Month 2 Summary
This is the first time I think people actually noticed that my body has made some changes. I definitely look more toned & I love my arm definition. I know there’s more to work on but this is a great motivator. It took 2 months (~42 days) before I really saw any prominent physical changes, so it’s very encouraging. I hope I see more changes in the upcoming months. At least I know my money has been worth it since I’ve never seen any changes when I was going to the gym on my own or even from playing sports. This was well worth the investment.
Month 2 Summary
This is the first time I think people actually noticed that my body has made some changes. I definitely look more toned & I love my arm definition. I know there’s more to work on but this is a great motivator. It took 2 months (~42 days) before I really saw any prominent physical changes, so it’s very encouraging. I hope I see more changes in the upcoming months. At least I know my money has been worth it since I’ve never seen any changes when I was going to the gym on my own or even from playing sports. This was well worth the investment.
Friday, September 9, 2011
Crossfit Day 42
September 8, Thursday
Workout – I decided to do Friday’s WOD since I won’t be attending that class.
WOD – 2 Squat Cleans @ 80% of 1 RM at every minute for 15 minutes. My Results: 47.5 lb.
I practice Split Jerks working up to a heavy single before the WOD. I was able to go up in weight from 42 to 57.5lb, which means I’m getting stronger…slowly. Then I had A & R go over the proper form for Squat Cleans. I have a hard time making a smooth transition from the deadlift position into the clean position. I have a tendency to not fully open my hips before I move my arms underneath the bar. I had Allen watch me to make sure my form was right. Then I started the WOD. I started w/ 32lb, & then went to 37.5, 42, 47.5. I stuck w/ 47.5lb because it was very challenging & I didn’t want to lose my form if I had gone w/ a heavier weight. I didn’t think doing 2 squat cleans every minute would be a good workout but I was dripping w/ sweat! The bottom of the squats gets difficult when you have to push yourself up again, but I was happy I was able to do them. I was able to do 32lb previously, but today I was able to go up to 47.5lb, yet another accomplishment for me!
Afterwards, D & I practiced double unders. I’ve been doing them in my socks because they get caught in my sneakers all the time. The trainer showed me an exercise on the wall where I’ll point my toes up & jump to hit the wall continuously. That’s supposed to help so I can do double unders w/ my shoes on. I have to admit, I look like an idiot running into the wall continuously. D & I couldn’t stop cracking up at how idiotic we look!I tried the new technique & I must say that really does change the way I jump & I was able to do a few more at a time. Awesome! D then forced me to practice my hand stands. I tried a few times by myself but was unable to get up onto the wall. She helped me out a few times but she said the last time she hardly even pushed me up. So I think I’m getting slightly better at it. I think it’s all mental. I am hoping I’ll eventually be able to get up by myself. I’m glad D always manages to push me to keep trying something I’m scared of. It definitely helps motivate me to continue practicing & getting better.
Workout – I decided to do Friday’s WOD since I won’t be attending that class.
WOD – 2 Squat Cleans @ 80% of 1 RM at every minute for 15 minutes. My Results: 47.5 lb.
I practice Split Jerks working up to a heavy single before the WOD. I was able to go up in weight from 42 to 57.5lb, which means I’m getting stronger…slowly. Then I had A & R go over the proper form for Squat Cleans. I have a hard time making a smooth transition from the deadlift position into the clean position. I have a tendency to not fully open my hips before I move my arms underneath the bar. I had Allen watch me to make sure my form was right. Then I started the WOD. I started w/ 32lb, & then went to 37.5, 42, 47.5. I stuck w/ 47.5lb because it was very challenging & I didn’t want to lose my form if I had gone w/ a heavier weight. I didn’t think doing 2 squat cleans every minute would be a good workout but I was dripping w/ sweat! The bottom of the squats gets difficult when you have to push yourself up again, but I was happy I was able to do them. I was able to do 32lb previously, but today I was able to go up to 47.5lb, yet another accomplishment for me!
Afterwards, D & I practiced double unders. I’ve been doing them in my socks because they get caught in my sneakers all the time. The trainer showed me an exercise on the wall where I’ll point my toes up & jump to hit the wall continuously. That’s supposed to help so I can do double unders w/ my shoes on. I have to admit, I look like an idiot running into the wall continuously. D & I couldn’t stop cracking up at how idiotic we look!I tried the new technique & I must say that really does change the way I jump & I was able to do a few more at a time. Awesome! D then forced me to practice my hand stands. I tried a few times by myself but was unable to get up onto the wall. She helped me out a few times but she said the last time she hardly even pushed me up. So I think I’m getting slightly better at it. I think it’s all mental. I am hoping I’ll eventually be able to get up by myself. I’m glad D always manages to push me to keep trying something I’m scared of. It definitely helps motivate me to continue practicing & getting better.
Thursday, September 8, 2011
Crossfit Day 41
rudie2shoes vs push press (33#)
Winner: push press
September 7, Wednesday
Workout – Today’s WOD looks really tough. I don’t know how I’m going to do those wall balls, burpees & double unders. They are my nemesis! I hope I’m not late today again. It’s been raining dreadfully here & traffic lights are out. It took me over an hour to get to work today when it usually takes 15-20 minutes max. I hate traffic & dumb drivers. Last night, Tim joked about the class being at 6:45pm tonight so I shouldn’t be late for this one.
WOD – ”Filthy 50” 50 Box Jumps (20"), 50 Jumping Pull Ups (on 24” box), 50 KB Swings (35#), 50 Steps Walking Lunge, 50 Knees To Elbows, 50 Push Press (33#), 50 Back Extensions, 50 Wall Balls (6# to 10ft target), 50 Burpees, 50 Double Unders for Time My Results: 41:40 minutes.
I got there super early today by over 30 minutes. Oh well, at least I wasn’t late. T asked if I wanted to start the WOD w/ the 6pm group (it was 4 guys) but I declined since I wanted to stretch out some more. The WOD was very intimidating. I knew it was going to be a long one. It’s my 1st time doing the jumping pull-ups. They weren’t too bad since you use your legs to jump up. They get tiring but I was able to do 10 at a time. I was the 1st one to get to the jumping pull-ups & to the kb swings. They 35# weight got really tiring for me, but I was able to churn out 5-10 at a time & I was only slightly behind a few of the other CFers. The walking lunges weren’t too bad…at first. I did 10 at a time. But by the 37, my legs were feeling the fatigue. I was slow w/ the knees to elbows & I wasn’t able to fully touch my elbows. I did 2-3 at a time since my arms get super exhausted from hanging from the bar. I started the push press & did 2, but then didn’t move my head in time so I smacked my lips w/ the 33# bar. Oh yeah, that hurt. I felt it swell up & tasted some blood inside my mouth. T asked if I wanted to stop the WOD but I refused to stop now that I’ve done over 50% of the WOD, so I forged on, swollen lips, blood & all. The push presses were tough since my major weakness is my arms. There were 2 ppl on the GHD machine for the back extensions, so the substitution was 75 supermans on the floor if the machines were taken. I did 20 supermans, but didn’t like them & saw an open GHD machine, so I did 50 there. The wall balls were a killer, but I was able to get it over the line 98% of the time. I missed ~4 of them & had to re-do those. The burpees took most of my energy away. After awhile, I was just crawling on the floor into position & crawling to get back up. I seriously hate burpees. I wasn’t too far behind at this point, so I did my double unders. I struggled a bit but I kept trying & I was able to finish them in good time. The Filthy 50 was totally a challenge, but I’m glad I finished it. I didn’t realize some blood dried up on my top 2 teeth as I was chatting w/ ppl afterwards. Gosh I mush have looked scary to them. How embarrassing. T gave me a cold beer can to ice my lip a bit after the WOD. That was a funny site to see. Too bad I don’t drink otherwise I would have taken the beer w/ me!
Wednesday, September 7, 2011
Crossfit Day 40
September 6, Tuesday
Workout – I feel like a lard @ss after eating so much in Canada. I’m hoping I can do the WOD for today. It’s also been raining since Monday so I’m scared the roads will be flooded again so I’ll take the long way there.
WOD – 3 Rounds 500m Row, 40 Push-Ups, 30 V-Ups, 20 Ring Dips, 10 Toes to Bar for Time. My Results: 29:19 minutes.
I came in 15 minutes late due to the rain & people can’t seem to drive when it’s raining. It’s so frustrating. I hate hate hate being late. And of course, T had to see me late for the 3rd time. I had to skip the back squats that everyone did before the WOD. So there were 13 people today & only 6 rowing machines. They did 3 groups. I was in group 3 which was ONLY ME! *sigh* That’s what I get for getting there late. I had to wait 5:30 minutes before I started rowing. *double sigh* It wasn’t too bad because when Round 2 came around, a lot of the people had to wait for others to finish rowing, while I had no wait at all. I continued through the WOD & I caught up to some of the people in the 1st group. I actually finished faster than a lot of the girls, so that felt pretty good.
I did my Back Squat after the WOD. We had to do 8-8-8-8 starting @ 70% of 1RM. I did 45-55-65-75lb. 8 repetitions gets pretty tough so I was glad I did the weight that I did. My 1RM is 105lb, so 70% is just about 75lb. There’s a new machine at CF called the Reverse Hyper. I had A (another trainer) show me how to use it. It was pretty tough even w/o any weight on it & it’s not something that’s made for a small woman, but it was cool trying it out. It stretches your back & works your glutes.
Workout – I feel like a lard @ss after eating so much in Canada. I’m hoping I can do the WOD for today. It’s also been raining since Monday so I’m scared the roads will be flooded again so I’ll take the long way there.
WOD – 3 Rounds 500m Row, 40 Push-Ups, 30 V-Ups, 20 Ring Dips, 10 Toes to Bar for Time. My Results: 29:19 minutes.
I came in 15 minutes late due to the rain & people can’t seem to drive when it’s raining. It’s so frustrating. I hate hate hate being late. And of course, T had to see me late for the 3rd time. I had to skip the back squats that everyone did before the WOD. So there were 13 people today & only 6 rowing machines. They did 3 groups. I was in group 3 which was ONLY ME! *sigh* That’s what I get for getting there late. I had to wait 5:30 minutes before I started rowing. *double sigh* It wasn’t too bad because when Round 2 came around, a lot of the people had to wait for others to finish rowing, while I had no wait at all. I continued through the WOD & I caught up to some of the people in the 1st group. I actually finished faster than a lot of the girls, so that felt pretty good.
I did my Back Squat after the WOD. We had to do 8-8-8-8 starting @ 70% of 1RM. I did 45-55-65-75lb. 8 repetitions gets pretty tough so I was glad I did the weight that I did. My 1RM is 105lb, so 70% is just about 75lb. There’s a new machine at CF called the Reverse Hyper. I had A (another trainer) show me how to use it. It was pretty tough even w/o any weight on it & it’s not something that’s made for a small woman, but it was cool trying it out. It stretches your back & works your glutes.
Tuesday, September 6, 2011
Crossfit Week 9 Summary
Results – I think my arms are looking pretty good. They look more defined & even V was afraid my arms will get bigger than his! Hehee That’s impossible, but I do like the look of them. I think my arms will see the fastest & best results out of my entire body. I think my legs will be next, then maybe (hopefully) my arms after that. I still need to work on changing my diet & trying to eat clean, but it’s really hard & I’m not sure if I have the willpower yet to attempt it.
Weekend of Week 9
September 3, Saturday
I did 1 hr biking in Markham, Ontario & 1 hr swimming @ indoor pool on Saturday. It felt pretty great to be active in Canada.
September 4, Sunday I didn’t do anything on Sunday since the weather was dark, dreary & rainy.
I did 1 hr biking in Markham, Ontario & 1 hr swimming @ indoor pool on Saturday. It felt pretty great to be active in Canada.
September 4, Sunday I didn’t do anything on Sunday since the weather was dark, dreary & rainy.
Crossfit Day 39
Workout – Not sure what I will be doing today. I just don’t want to have to drive through flooded roads again. I’m afraid the water damaged my car.
WOD – “Schmalls” – 800m run, (2 Rounds of 50 Burpees, 40 Pull-Ups, 30 Pistol Squat (modified holding a pole), 20 KB Swings (35lb), 10 HSPU (modified w/ Box Push Ups)), 800m run My Results: 43:34 minutes.
D found this WOD somewhere online so we decided to do it together. By the time I started my burpees, I was about to kill her. 50 burpees in a row is a lot! I was having a rough time going through them, & then the 40 pull ups were a killer. The pistol squats were new to us & we needed to hold onto a pole for support in order to do them. They were ok for the 1st round, but the 2nd round was really difficult. KB swings went well, although it gets your heart rate up really high & you feel winded afterwards. I modified the hand stand push ups w/ box push ups. I was dying by the time I did round 2. I was amazed I even finished. I seriously wanted to give up. D finished a good 5 minutes ahead of me, but I really didn’t care. I just wanted to finish, period. And that I did, huffing & puffing & ready to strangle D!
WOD – “Schmalls” – 800m run, (2 Rounds of 50 Burpees, 40 Pull-Ups, 30 Pistol Squat (modified holding a pole), 20 KB Swings (35lb), 10 HSPU (modified w/ Box Push Ups)), 800m run My Results: 43:34 minutes.
D found this WOD somewhere online so we decided to do it together. By the time I started my burpees, I was about to kill her. 50 burpees in a row is a lot! I was having a rough time going through them, & then the 40 pull ups were a killer. The pistol squats were new to us & we needed to hold onto a pole for support in order to do them. They were ok for the 1st round, but the 2nd round was really difficult. KB swings went well, although it gets your heart rate up really high & you feel winded afterwards. I modified the hand stand push ups w/ box push ups. I was dying by the time I did round 2. I was amazed I even finished. I seriously wanted to give up. D finished a good 5 minutes ahead of me, but I really didn’t care. I just wanted to finish, period. And that I did, huffing & puffing & ready to strangle D!
Thursday, September 1, 2011
Crossfit Day 38
August 31, Wednesday
Workout – I am so dreading today because I’m afraid I’ll get lost or have major detours yet again. I can’t do 1.5 hour drives just to get to CF. I mean I am dedicated & all, but it’s getting ridiculous! I left work an hour early & had mapped a different route to CF. It was looking like I was going to be early, but then I hit more road blocks & flooded roads. I finally got to a flooded road but cars looked like they were okay crossing it, so I went through as well. I had to close the windows because the water was flying up on both sides. I had to go through 2 flooded roads in order to get to CF & I was early. Thank goodness. Too bad the water did something to my car & I now experience weird chugging noises coming from my car. I hope whatever water got into my car dried off so it’ll be okay again. *sigh* I can’t win can I?
WOD – “Irene” dedicated to Hurricane Irene – 10-9-8-7-6-5-4-3-2-1 Thrusters (32lb), Sumo Deadlift High Pulls (32lb), Burpees My Results: 17:52 minutes.
This is the 2nd time I’m doing thrusters & they get tough. I stuck w/ the same weight I used the 1st time. The Sumo Deadlift high pulls weren’t too difficult, but the burpees are just annoying. I really do hate them. By the time I got to the 8 repetitions set, I was exhausted & wanted to quit. I think I felt like I wanted to puke too, but I continued. I was dripping w/ sweat throughout the WOD. It was definitely a tough one. We were assigned 50 Toes to Bars to do after the WOD. I actually did 25 real Toes to Bars!!! I can’t believe it. I was so ecstatic w/ myself. I mean sure, I was slow w/ them & I can only do 1 at a time & need to rest in between but I was able to do real ones!!!!! I practiced Hand Stands too w/ the help of Desiree & Kristen, but I wasn’t able to hold it for long. My head keeps slamming against the wall & my arms want to bend. I still need much more practice w/ them.
Workout – I am so dreading today because I’m afraid I’ll get lost or have major detours yet again. I can’t do 1.5 hour drives just to get to CF. I mean I am dedicated & all, but it’s getting ridiculous! I left work an hour early & had mapped a different route to CF. It was looking like I was going to be early, but then I hit more road blocks & flooded roads. I finally got to a flooded road but cars looked like they were okay crossing it, so I went through as well. I had to close the windows because the water was flying up on both sides. I had to go through 2 flooded roads in order to get to CF & I was early. Thank goodness. Too bad the water did something to my car & I now experience weird chugging noises coming from my car. I hope whatever water got into my car dried off so it’ll be okay again. *sigh* I can’t win can I?
WOD – “Irene” dedicated to Hurricane Irene – 10-9-8-7-6-5-4-3-2-1 Thrusters (32lb), Sumo Deadlift High Pulls (32lb), Burpees My Results: 17:52 minutes.
This is the 2nd time I’m doing thrusters & they get tough. I stuck w/ the same weight I used the 1st time. The Sumo Deadlift high pulls weren’t too difficult, but the burpees are just annoying. I really do hate them. By the time I got to the 8 repetitions set, I was exhausted & wanted to quit. I think I felt like I wanted to puke too, but I continued. I was dripping w/ sweat throughout the WOD. It was definitely a tough one. We were assigned 50 Toes to Bars to do after the WOD. I actually did 25 real Toes to Bars!!! I can’t believe it. I was so ecstatic w/ myself. I mean sure, I was slow w/ them & I can only do 1 at a time & need to rest in between but I was able to do real ones!!!!! I practiced Hand Stands too w/ the help of Desiree & Kristen, but I wasn’t able to hold it for long. My head keeps slamming against the wall & my arms want to bend. I still need much more practice w/ them.
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