Friday, July 29, 2011
Crossfit Week 4 Summary
Results – I did 5 days this week so I’m pretty happy about that. My right shoulder is still feeling bad, but this week’s WODs haven’t aggravated it, so that’s a good thing. Physically, I feel like I’m pushing myself more & more at each time I go in. I was a bit on-the-fence last week regarding what I’ll be doing after my one-month unlimited membership is up, but this week made me more psyched about continuing my membership for another few months. I think going to Crossfit keeps me motivated & challenges me in different ways each time. I don’t see any significant changes to my body thus far. No weight gain/loss either, but I don’t gain/lose weight easily. I do feel like my arms & legs are getting stronger. I am also working on eating healthier during the week when I can control it & I hope to see results in the future.
Crossfit Day 17
July 29, Friday
Workout – I feel pretty good today. They were still doing Benchmark WODs, so I did another WOD that Pat (the trainer) made up. It sounded pretty intense but I figured it was either that or practice something else, so I did the WOD.
WOD –1000m row, 40 Hand-Release Push-Ups, 60 Jump Squats, 30 Kettlebell Swings (35lb), 400m run for Time. My Results: 15:00 minutes.
I did the row in a little over 5 minutes, which was faster than I thought I’d do. I thought I would be extremely tired from it since we did the 500m row on Wednesday & I was huffing & puffing. But I also did that after the “Helen” WOD which was really exhausting. The hand-release push-ups weren’t too bad. This was the first time I did the jump squats. They do take a lot out of you since you have to end the squat w/ a jump, but I took little breaks in between & was able to finish them. I had more control of the kettlebell swing this time around & I was able to do them more consistently. And finally the 400m run. I’m at my most tired & I have to go outside to do the run. It was hot & humid outside & it started to rain when I was halfway through the run. The rain actually revived me & kept me going. Afterwards, I practiced toes to bars. I think I’m getting better at it, but I still need more work getting my toes completely to the top of the bar. It was a hard WOD, but I’m glad I’m continually challenging myself. I don’t think my body will ever get use to this, but I think that’s the whole point of Crossfit.
Workout – I feel pretty good today. They were still doing Benchmark WODs, so I did another WOD that Pat (the trainer) made up. It sounded pretty intense but I figured it was either that or practice something else, so I did the WOD.
WOD –1000m row, 40 Hand-Release Push-Ups, 60 Jump Squats, 30 Kettlebell Swings (35lb), 400m run for Time. My Results: 15:00 minutes.
I did the row in a little over 5 minutes, which was faster than I thought I’d do. I thought I would be extremely tired from it since we did the 500m row on Wednesday & I was huffing & puffing. But I also did that after the “Helen” WOD which was really exhausting. The hand-release push-ups weren’t too bad. This was the first time I did the jump squats. They do take a lot out of you since you have to end the squat w/ a jump, but I took little breaks in between & was able to finish them. I had more control of the kettlebell swing this time around & I was able to do them more consistently. And finally the 400m run. I’m at my most tired & I have to go outside to do the run. It was hot & humid outside & it started to rain when I was halfway through the run. The rain actually revived me & kept me going. Afterwards, I practiced toes to bars. I think I’m getting better at it, but I still need more work getting my toes completely to the top of the bar. It was a hard WOD, but I’m glad I’m continually challenging myself. I don’t think my body will ever get use to this, but I think that’s the whole point of Crossfit.
Crossfit Day 16
July 28, Thursday
Workout – I had a brain fart & thought I had to be at the gym at 6:45pm, but it was actually 6pm! Oh no, I was pretty late. I got there by 6:30pm. Luckily, they were doing a Benchmark WOD & they were doing it in 2 groups. I just made it in time to do the WOD w/ the 2nd group. I still feel like a jerk for being late. Where is my mind lately? I think I haven’t caught up on enough sleep so I’m been daydreaming & procrastinating at work lately & it’s messing w/ my head.
Benchmark WOD (need a judge) – 10 minute AMRAP – 5 Burpees then jump up onto 45lb plate, 10 Box Jumps (20”), 15 Wall Balls (6lb). My Results: 4 sets + 5 Burpees + 1 Box Jumps. Total: 126.
How nerve wracking it is to have a judge watch you every step of the way. If you don’t touch the ground on the bottom of the burpee, it doesn’t count. If you don’t extend your hips out jumping onto the 45lb plate or the box jump, it doesn’t count. If the ball doesn’t pass the 10ft line or if it doesn’t touch the wall or if your butt doesn’t touch the ball on the floor before you go up for a wall ball, it doesn’t count. I’ve been repeatedly frustrated w/ the wall ball exercise. It gets me every time. The squat & jumping to thrust the ball to the wall is tiring & it drains me of all energy. My judge was pretty motivating all along the way. He kept pushing me to do a few more in before the 10 minute is over & counting down my repetitions so it helped. I felt so completely out of shape! Plus I didn’t get a chance to really warm up so that probably didn’t help either. Well, I looked at other people’s results & I did decently well. I wasn’t at the bottom & I’m definitely not at the top, so all is good w/ the world again. I hope in a month I’ll be able to do more.
Workout – I had a brain fart & thought I had to be at the gym at 6:45pm, but it was actually 6pm! Oh no, I was pretty late. I got there by 6:30pm. Luckily, they were doing a Benchmark WOD & they were doing it in 2 groups. I just made it in time to do the WOD w/ the 2nd group. I still feel like a jerk for being late. Where is my mind lately? I think I haven’t caught up on enough sleep so I’m been daydreaming & procrastinating at work lately & it’s messing w/ my head.
Benchmark WOD (need a judge) – 10 minute AMRAP – 5 Burpees then jump up onto 45lb plate, 10 Box Jumps (20”), 15 Wall Balls (6lb). My Results: 4 sets + 5 Burpees + 1 Box Jumps. Total: 126.
How nerve wracking it is to have a judge watch you every step of the way. If you don’t touch the ground on the bottom of the burpee, it doesn’t count. If you don’t extend your hips out jumping onto the 45lb plate or the box jump, it doesn’t count. If the ball doesn’t pass the 10ft line or if it doesn’t touch the wall or if your butt doesn’t touch the ball on the floor before you go up for a wall ball, it doesn’t count. I’ve been repeatedly frustrated w/ the wall ball exercise. It gets me every time. The squat & jumping to thrust the ball to the wall is tiring & it drains me of all energy. My judge was pretty motivating all along the way. He kept pushing me to do a few more in before the 10 minute is over & counting down my repetitions so it helped. I felt so completely out of shape! Plus I didn’t get a chance to really warm up so that probably didn’t help either. Well, I looked at other people’s results & I did decently well. I wasn’t at the bottom & I’m definitely not at the top, so all is good w/ the world again. I hope in a month I’ll be able to do more.
Thursday, July 28, 2011
Crossfit Day 15
July 27, Wednesday
Workout – Again, I feel really nervous before going to Crossfit. I think I want to poop just thinking about it. *sigh*
WOD – “Helen” 3 Rounds for Time –400m run, 21 Kettlebell Swings (35lb), 12 Pull-Ups (Blue & Purple Band). My Results: 13:19 minutes. Finisher – 500m row. My Results: 2:33 minutes.
I knew the 400m run would kill me. There’s an uphill section when we run towards the stop sign around the parking lot & it’s a killer. I’m always struggling to go up, but I was able to do it in a little over 2 minutes. 400m equates to approximately 1/4 of a mile, so me finishing the whole “Helen” workout meant that I ran 3/4 of a mile, 63 kettlebell swings & 36 pull-ups in 13:19 minutes. I estimate that I would have run 1 mile in about 10 minutes which pretty fast for me normally. I upped the weight of the kettlebell for the 1st time & it was a killer. The 35lb bell is 30% of my body weight, which was rough because it was swinging me instead of me swinging it! I struggled w/ it but I’m glad I used it. The pull-ups weren’t too bad w/ the blue & purple bands. I still didn’t do the kipping motion since I feel like it takes more out of me. Until I get more comfortable, then I’ll start doing it. I think I might take the purple band off next time I do pull-ups. I was exhausted by the time I was done w/ the WOD. I could barely move my forearms because they were so tight. After the WOD, we had one more exercise to do. We finished the day off w/ 500m row (sprint). It was a gruesome 500m row, rowing as hard & fast as you possibly can. I felt ready to puke during the row. I did it w/ the 1st group & I was the last (out of 5 ppl) to finish at 2:33 minutes. I was okay w/ the time because it took a lot out of me to finish. I never knew rowing could be so tough!
Workout – Again, I feel really nervous before going to Crossfit. I think I want to poop just thinking about it. *sigh*
WOD – “Helen” 3 Rounds for Time –400m run, 21 Kettlebell Swings (35lb), 12 Pull-Ups (Blue & Purple Band). My Results: 13:19 minutes. Finisher – 500m row. My Results: 2:33 minutes.
I knew the 400m run would kill me. There’s an uphill section when we run towards the stop sign around the parking lot & it’s a killer. I’m always struggling to go up, but I was able to do it in a little over 2 minutes. 400m equates to approximately 1/4 of a mile, so me finishing the whole “Helen” workout meant that I ran 3/4 of a mile, 63 kettlebell swings & 36 pull-ups in 13:19 minutes. I estimate that I would have run 1 mile in about 10 minutes which pretty fast for me normally. I upped the weight of the kettlebell for the 1st time & it was a killer. The 35lb bell is 30% of my body weight, which was rough because it was swinging me instead of me swinging it! I struggled w/ it but I’m glad I used it. The pull-ups weren’t too bad w/ the blue & purple bands. I still didn’t do the kipping motion since I feel like it takes more out of me. Until I get more comfortable, then I’ll start doing it. I think I might take the purple band off next time I do pull-ups. I was exhausted by the time I was done w/ the WOD. I could barely move my forearms because they were so tight. After the WOD, we had one more exercise to do. We finished the day off w/ 500m row (sprint). It was a gruesome 500m row, rowing as hard & fast as you possibly can. I felt ready to puke during the row. I did it w/ the 1st group & I was the last (out of 5 ppl) to finish at 2:33 minutes. I was okay w/ the time because it took a lot out of me to finish. I never knew rowing could be so tough!
Wednesday, July 27, 2011
Crossfit Day 14
July 26, Tuesday
Workout – I feel better today after a good night of rest. I’m more alert & awake during the day. But, once I got to Crossfit, I was sluggish & yawning the whole time when I was doing my stretches. I think I should have eaten something before going to work out. We started out going over the mechanics of the Clean. We start off mid-shin like we do w/ Dead Lifts, then we slowly straighten our knees a little so that we are mid-thigh, in a Hang position. There, we jump & shrug our arms up, pull up w/ our arms & get arms/elbows underneath the bar in the Clean position. The bar is now resting on your shoulders & you go into a squat. Then, you straighten your legs to finish. This move is very tiring. I was able to use only the 33lb bar. I didn’t want to hurt myself but pushing myself too much. We did 3-3-3-3-3 (5 sets of 3 at the highest weight we feel challenged by).
WOD – 7 Rounds for Time – 5 Hang Power Cleans (33lb), 15 Hand-Release Push Ups. My Results: 7:32 minutes.
I tested out doing 44lb w/ the Hang Power Clean but it was too much for me. I had no control of the bar or myself when I tried it, so I stayed w/ the 33lb bar. I will work my way up eventually. I thought the Hand-Release Push Ups were really going to take a toll on me, but I was able to get through them w/ no issues. I was all the way in the back so I only focused on the wall or closed my eyes while I did the push-ups. I was pretty fast w/ the WOD. I was the 2nd person to finish (after a guy), but I also used the least amount of weight on my Hang Power Cleans. I think I will try 44lbs next. We did 3x20 GHD Sit-ups afterwards. Those were a killer & made me super light-headed & tired.
Workout – I feel better today after a good night of rest. I’m more alert & awake during the day. But, once I got to Crossfit, I was sluggish & yawning the whole time when I was doing my stretches. I think I should have eaten something before going to work out. We started out going over the mechanics of the Clean. We start off mid-shin like we do w/ Dead Lifts, then we slowly straighten our knees a little so that we are mid-thigh, in a Hang position. There, we jump & shrug our arms up, pull up w/ our arms & get arms/elbows underneath the bar in the Clean position. The bar is now resting on your shoulders & you go into a squat. Then, you straighten your legs to finish. This move is very tiring. I was able to use only the 33lb bar. I didn’t want to hurt myself but pushing myself too much. We did 3-3-3-3-3 (5 sets of 3 at the highest weight we feel challenged by).
WOD – 7 Rounds for Time – 5 Hang Power Cleans (33lb), 15 Hand-Release Push Ups. My Results: 7:32 minutes.
I tested out doing 44lb w/ the Hang Power Clean but it was too much for me. I had no control of the bar or myself when I tried it, so I stayed w/ the 33lb bar. I will work my way up eventually. I thought the Hand-Release Push Ups were really going to take a toll on me, but I was able to get through them w/ no issues. I was all the way in the back so I only focused on the wall or closed my eyes while I did the push-ups. I was pretty fast w/ the WOD. I was the 2nd person to finish (after a guy), but I also used the least amount of weight on my Hang Power Cleans. I think I will try 44lbs next. We did 3x20 GHD Sit-ups afterwards. Those were a killer & made me super light-headed & tired.
Tuesday, July 26, 2011
Crossfit Day 13
July 25, MondayWorkout – I feel nauseous right before I leave the office to go to Crossfit. Just the thought of Crossfit makes me nervous. And I need the bathroom excessively beforehand. It’s my nervous twitch. But once I’m there, I’m pumped for what’s to come.
WOD – 3 rounds for 18 minutes – 1 min row (count calories), 1 min ring dips (blue band), 1 min double unders (jump rope), 1 min dumbbell push press (15lb), 1 min toes to bars, 1 min rest. My Results: 61-66-70 for a total of 197.
We did 3 rounds of 5 – 1 min exercises with a 1 min break after the exercises. It started off pretty well. I rowed furiously for 1 minute which only burned 11 calories. Then I couldn’t take my foot straps off fast enough so I lost some time then ran to my ring dip station (which was on the far side of the gym), then did my dips. I feel like it was easier for me to do the ring dips this time, which might mean I’m a little stronger now. Then off to do double unders. I still struggle w/ them, but I’ll have to keep practicing to get better. Next was the dumbbell push presses. The 15lb weight was good for me, heavy enough to keep me challenged. They get really tiring. Then lastly were the toes to bars. I was not able to get one full one, but I got closer this time. My swing was wider & my legs rose higher. I need to get my core (abs) & arms more engaged & continue to work on it. I pushed a little harder for the 2nd round & I did a few more repetitions. For the last round I pushed myself even more & I felt like I could have almost thrown up towards the end while doing toes to bar. I stopped when I hit 70, otherwise I might have actually thrown up. It was a good, challenging work-out. It’s keeping me on my toes & everyday it is something different. Afterwards, I did 3x20 GHD Hip Extensions. They get really tiring. Then I did 30 sit-ups on the ab mat. Today was a good day. I was feeling really slow & sluggish all this, and this was a great pick-me-up to end the day.
WOD – 3 rounds for 18 minutes – 1 min row (count calories), 1 min ring dips (blue band), 1 min double unders (jump rope), 1 min dumbbell push press (15lb), 1 min toes to bars, 1 min rest. My Results: 61-66-70 for a total of 197.
We did 3 rounds of 5 – 1 min exercises with a 1 min break after the exercises. It started off pretty well. I rowed furiously for 1 minute which only burned 11 calories. Then I couldn’t take my foot straps off fast enough so I lost some time then ran to my ring dip station (which was on the far side of the gym), then did my dips. I feel like it was easier for me to do the ring dips this time, which might mean I’m a little stronger now. Then off to do double unders. I still struggle w/ them, but I’ll have to keep practicing to get better. Next was the dumbbell push presses. The 15lb weight was good for me, heavy enough to keep me challenged. They get really tiring. Then lastly were the toes to bars. I was not able to get one full one, but I got closer this time. My swing was wider & my legs rose higher. I need to get my core (abs) & arms more engaged & continue to work on it. I pushed a little harder for the 2nd round & I did a few more repetitions. For the last round I pushed myself even more & I felt like I could have almost thrown up towards the end while doing toes to bar. I stopped when I hit 70, otherwise I might have actually thrown up. It was a good, challenging work-out. It’s keeping me on my toes & everyday it is something different. Afterwards, I did 3x20 GHD Hip Extensions. They get really tiring. Then I did 30 sit-ups on the ab mat. Today was a good day. I was feeling really slow & sluggish all this, and this was a great pick-me-up to end the day.
Monday, July 25, 2011
Weekend of Week 3
July 23, Saturday
Workout – None.
July 24, Sunday
Workout – Walking around city (~5 hours)
Workout – None.
July 24, Sunday
Workout – Walking around city (~5 hours)
Crossfit Week 3 Summary
No workout on Saturday or Sunday. I’m was trying to push myself this week by going 5 times. It is tiring, but so far I feel like it’s been worth it. I’ve been constantly challenged & I want to get better at the exercises & get stronger. I am still unable to do a kipping pull-up, toe to bar, & the overhead squat (OHS), but I will continue to work on it.
Results – The kettlebell on Tuesday made my back sore, while the WOD on Wednesday scared the beejeesus out of me. It was pretty hard & intense. The run was definitely challenging having to run uphill part of the way & having to run 1600m (~ 1.25 mile) total, while also doing a total of 42 thrusters & 100 pull-ups (assisted) was crazy. Thursday’s free day at the gym gave me time to work on my kipping pull-ups, but I think I overdid it & now my right arm/shoulder hurts again (the same hurt I felt when I injure it from vball), so I might need to lay off on it for awhile. I’m eating a lot this week (hormonal) so it’s not a good thing. I need to control what I ingest, but it’s difficult when your body wants you to eat more. No noticeable changes to my body, but I feel good (other than the right arm).
Results – The kettlebell on Tuesday made my back sore, while the WOD on Wednesday scared the beejeesus out of me. It was pretty hard & intense. The run was definitely challenging having to run uphill part of the way & having to run 1600m (~ 1.25 mile) total, while also doing a total of 42 thrusters & 100 pull-ups (assisted) was crazy. Thursday’s free day at the gym gave me time to work on my kipping pull-ups, but I think I overdid it & now my right arm/shoulder hurts again (the same hurt I felt when I injure it from vball), so I might need to lay off on it for awhile. I’m eating a lot this week (hormonal) so it’s not a good thing. I need to control what I ingest, but it’s difficult when your body wants you to eat more. No noticeable changes to my body, but I feel good (other than the right arm).
Crossfit Day 12
July 22, Friday
Workout – We reviewed the OHS (Overhead Squats), then we did 5-5-5-5-5 Overhead Squats one weight across all 5 sets. I tried the 22lb bar & was unable to really do a OHS properly. My right knee turns in to balance myself as I get into the squat position. My shoulders/arms are tight, so when I attempt to squat, my arms come forward & I lose all balance. Pat, the trainer, says I need to work on my flexibility & to practice w/ the PVC pipe. So in the end, I was unable to do the 5 sets.
WOD – 10 minute AMRAP – 5 Hang Power Snatch (22lb), 10 Wall Balls (10lb). My Results: 7 sets + 3 hang power snatches.
The Hang Power Snatches weren’t too bad. You start at the hang position (middle of your thigh), then you push yourself up from the knees, shrug your shoulders & get your arms under the bar quickly to catch the bar overhead. Your arms stays straight, knees still bend & then you finish by straightening yourself up. After doing 5, we head to the Wall Ball. I used the 10lb ball & it was heavy for me. I do not like the Wall Ball for some reason. We squat down w/ the ball overhead, & then when we get up from the squat, we thrust the ball above passed the blue line. I always have to jump/hop a little to get the ball above the line. The whole movement is just so exhausting.
Workout – We reviewed the OHS (Overhead Squats), then we did 5-5-5-5-5 Overhead Squats one weight across all 5 sets. I tried the 22lb bar & was unable to really do a OHS properly. My right knee turns in to balance myself as I get into the squat position. My shoulders/arms are tight, so when I attempt to squat, my arms come forward & I lose all balance. Pat, the trainer, says I need to work on my flexibility & to practice w/ the PVC pipe. So in the end, I was unable to do the 5 sets.
WOD – 10 minute AMRAP – 5 Hang Power Snatch (22lb), 10 Wall Balls (10lb). My Results: 7 sets + 3 hang power snatches.
The Hang Power Snatches weren’t too bad. You start at the hang position (middle of your thigh), then you push yourself up from the knees, shrug your shoulders & get your arms under the bar quickly to catch the bar overhead. Your arms stays straight, knees still bend & then you finish by straightening yourself up. After doing 5, we head to the Wall Ball. I used the 10lb ball & it was heavy for me. I do not like the Wall Ball for some reason. We squat down w/ the ball overhead, & then when we get up from the squat, we thrust the ball above passed the blue line. I always have to jump/hop a little to get the ball above the line. The whole movement is just so exhausting.
Friday, July 22, 2011
Crossfit Day 11
July 21, Thursday
Workout – I am so sore today. Everything is sore. Arms, legs, back, abs, everything! I still muster some energy to go to Crossfit. It was our day to work on anything we wanted. I asked the trainer (Pat) to show me how to use the rowing machine properly. He showed me the 3 steps of rowing. 1) Push w/ your legs, 2) Open your hips, 3) Pull w/ your arms & you return in the opposite order (arms, hips, legs). It was different rowing knowing that I’ve been doing it wrong all these years. I did 1000m row warmup (~6 minutes), & then had Pat show me kipping pull-ups. I tried the blue & purple band this time & it seems to work pretty well. I’m still practicing the technique but I think I’ll eventually get it. He also showed me Toe to Bars. He actually had me lay on the floor holding onto a regular bar above my head, & then bringing my toes to the bar. Then he had me activate my arms while doing the same motion & it was much easier to do. I need to remember that when I practice on the real pull-up bar. I also practiced the Overhead Squats. I have trouble keeping the bar overhead. Another girl at the gym, Desiree, helped me out by suggesting taking my shoes off because the air cushion on the back doesn’t help w/ keep my heels on the ground. I tried the 22lb bar & it was a challenge for me. I stayed at the gym for about 2 hours just practicing & trying to get better & stronger. My arms definitely are killing me now & I have one blister in the middle of my right hand. Ouch.
Workout – I am so sore today. Everything is sore. Arms, legs, back, abs, everything! I still muster some energy to go to Crossfit. It was our day to work on anything we wanted. I asked the trainer (Pat) to show me how to use the rowing machine properly. He showed me the 3 steps of rowing. 1) Push w/ your legs, 2) Open your hips, 3) Pull w/ your arms & you return in the opposite order (arms, hips, legs). It was different rowing knowing that I’ve been doing it wrong all these years. I did 1000m row warmup (~6 minutes), & then had Pat show me kipping pull-ups. I tried the blue & purple band this time & it seems to work pretty well. I’m still practicing the technique but I think I’ll eventually get it. He also showed me Toe to Bars. He actually had me lay on the floor holding onto a regular bar above my head, & then bringing my toes to the bar. Then he had me activate my arms while doing the same motion & it was much easier to do. I need to remember that when I practice on the real pull-up bar. I also practiced the Overhead Squats. I have trouble keeping the bar overhead. Another girl at the gym, Desiree, helped me out by suggesting taking my shoes off because the air cushion on the back doesn’t help w/ keep my heels on the ground. I tried the 22lb bar & it was a challenge for me. I stayed at the gym for about 2 hours just practicing & trying to get better & stronger. My arms definitely are killing me now & I have one blister in the middle of my right hand. Ouch.
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