Cross Fit- Week 4
(but for me really week 3 due to my cold and crazy schedule that followed)

Well, hello Monday, hello 5am alarm clock - was tempted to not get up and continue to cuddle with the kitty. But I got up, and made it to Optimal Fitness for the WOD. (Workout of the day)

Robert was there, but no Jeff today (he's off in Tel Aviv for a week)- so we had Ben taking his place and just as the workouts change daily- when you have a new leader....that changes things up a bit also.

Warm Up was a little different- we did our stretching and then 50 jumping jacks, but he challenged us to engage our brains while doing jacks. Criss-Cross the feet each time, change how your hands meet above your head (fists, thumbs, open hands, back hands, etc.)- of course the only problem with that is nobody was counting!

Then we did little jumps with feet together, from there a "cross-country" type motion and then adding a torso twist to the movement.

After that, we started the WOD. Ben explained that June is "Murph" month. He told us why:

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

THE WOD IS THE FOLLOWING:

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

So after the warm up- off we go for the run, into two groups - those who think they can run a 1 mile and those who think 1/2 a mile is all they can manage. I told Ben, I'll give the mile a shot- but don't worry if I drop off. I ran my mile...then we returned inside to tackle the rest. We paired up and could manage the tasks anyway we saw fit to do. Brien and I were teamed up and we decided to do 10 sets of 10 pull-ups, push-ups and squats. Well we failed to read completely and thought we were supposed to do 100 of each task- but anyway- we figured no problem once we did the 100 of each, then we'd finish up the push ups and squats. Well, we ran out of time. We got through 9 sets of 10, then off for the final mile run. I thought I was going to DIE!! We were back at 630am after the run, and did some ab work: planks, flutter kicks, scissor kicks and then we were done.

The idea behind this workout though is time based and ideally I think you'd want to do the entire workout and see how long it takes you. I've read on the Cross Fit website discussion board some people doing the entire workout in 17 minutes. Well, I'll be a long way from that kind of time...hell I run about a 12 minute mile. I did have quite a few problems with the pull-ups. I was not using the assist machine that I'm used to- but instead using a bar with the elastic suspension- well it would take me a flippin' minute just to get in the elastic - oh and getting out of the elastic was not a pretty site. Once I went onto the pull-up assist machine I felt more productive on that task.

I would say that overall- Brien and I completed 9 sets of 10 ..so we did 90 pull up, 90 push ups, 90 squats and ran 2 miles- in what I would think was about 40 minutes. (***ok, update ad of 6/2/09...I just found out today that because we were teamed up, we were supposed to "share" the workout: i.e. 50 pulls up each, 100 push ups each and 150 squats each....I think we would have completed it all and would have been much easier without as many pull ups- that was bringing me down!!)

So, how do I feel? Ha, ha, ha...well I am sorry that I didn't get in there last week, because after being away from Cross Fit for 7 days- (3 days from week 2 and then 4 days from week 3)...I'm hurtin' for certain! I'll be lucky if I can get up the stairs tonight after an evening on the couch! LOL Add to all of this a sunburn from yesterday- I'm a mess! But "I will survive"...I always do, it's in my nature!

I will say though 1/2 the battle is really the mental game. Having the ability to put mind over matter and push yourself. I was a wimp- when we went for that first mile run and I gave my "disclaimer" about maybe dropping off- wimpy wimpy wimpy!! When we went out for the last mile run, I didn't say it, but I thought it to myself "well if I only do 2 laps that'll be ok". But after I did the 2 laps, I did the 3rd and really thought ok, "I'm done"- but then the mental game comes in and I'm thinking, "only one more lap- you can do this, take your time and just do it". I remembered back 6 years ago when I did my two sprint triathlons and ran 3 miles- which is really not a BIG deal at all...but when I was doing that race and on my way back (it was a loop course), I so wanted to give up and then there were kids on the course, running towards me (starting their run portion of the race) and yelling, "you can do it, keep up the good work, you're almost there". It's amazing what words of encouragement can do for you.

On the last lap today, Ben paced with me. The thought of "nobody runs alone" and "we run at the slowest runners pace" and then when we saw the finish, he pushed me to give a little more, to push a little harder....and that brought me back to 6 years ago when I saw that finish line and how I couldn't wait to get there.

If I understand correctly, this will be the Monday workout for the month of June because Ben was commenting about how lucky we are to have 5 mondays in June! We get to honor Navy Lt. Michael Murphy with his favorite workout 5 times this month! HA!!!

Cross Fit - Week Two!

Getting out of bed today was a bit of a challenge after yesterday's Zumba workshop- burned almost 3800 calories yesterday! Woo hoo! Got on the scale this morning and was just shy of down 2 pounds: 1.8 for last week. So off I go to Optimal Fitness Lifestyles Center for week two of "please kick my butt" workouts!

Not feeling creative- so not going to make up a name! My only disappointment with this program still remains that each workout doesn't have a specific name! LOL ;)

Anyway, typical stretch to start things off and then that awakening 400m run around the parking lot a little more warming up with squats, lunges, abs, back extensions (all about 10 of each) Blood flowing and time to start the circuits:

We had 3 circuits:

Tricep Dips
Push Ups
Medicine Ball Slams
Wall Ball (medicine ball in hand- deep squat, come up and toss ball to wall/catch and squat again)
400m run

(yes with 3 circuits- I ran 1 mile today- 400m x 4, once in the warm up and three times in the circuit)

Our repetitions decreased each time and they were weird numbers: I think it was 29 the first set, 15 the second and 9 on the last. I'm sure about the 15 and 9...but think the 29 could have been 28.

My time on this workout today was: 16:47
I felt like I was getting stronger on the run, which was good!

The wall ball was probably the most difficult. The Medicine Ball Slams are really tough if you have a ball with no bounce...I'm always liked tricep dips and don't really mind pushups- I just hate them when I'm out of shape and have to do them...but now we've been doing them for almost every workout as either part of the warm up or part of the circuit- so it's getting better!

We finished with ab work:
Leg Flutters
Scissor Legs
Plank
Oblique leg extensions

Stretch and we were done under the hour!
My philosphy on this CrossFit is that "It's a good day if we don't have burpees!!"

Thanks to Susan for helping me "keep the pace" on the run; she makes it look so easy and then she confesses that she was dying- so at least we "die" at the same pace!

Cross Fit Journey

So today I started my first "Cross Fit" training and I can see that this is going to be an awesome program! Each day the workout is different and you don't know what to expect. You are also timed on the circuit, so that you can see how much better you do the next time around.

Today's workout was called "The Hanson" (I think)...
anyway- we started with some stretching, then a 400m run/jog outside (ok I'm in serious trouble for the Nike 1/2 marathon in October ~ what was I thinking?)
After that warm-up, we then started the circuit:

5 rounds, 10 reps of the following:


1. Kettle Ball Swings
2. Burpees (OK- i HATE Burpees...I don't care what anyone says, they are not good for me and I really, really HATE them)
3. Ab Machine/Crunches

My time today for the 5 circuits: 15:00
I would have done so much better had it not been for burpees!

Afterwards, we did some stretching and then bridges off of stability balls, balancing one leg at a time, and then ended with a few planks.

I am SORE ~ and it's only been 4 hours!
I am SORE ~ and I am a fitness instructor! In shape, but not in this shape!! This is the type of training that police officers and firefighters go through!!
I am SORE ~ but it will get better!!

The philosophy behind the Cross Fit program is that every workout is different, you never know what you'll get from one day to the next. I have heard that there will be a few times when we meet at a nearby swimming pool and one of the "circuits" will be to swim a lap!

Really going to give this my best shot and see how it goes- I need someone to kick my ass into gear and make me accountable. It's also nice being somewhat "done" with my workout at 630am!

Weight Loss can be such an interesting journey! Let me preface by saying that back in 1999, I had joined Weight Watchers and ended up losing over 50 pounds on that journey. By summer of 2000, I started teaching fitness classes at the gym (go figure!). I was successful with keeping that weight off and even lost another 10 pounds through separation and divorce in 2003/2004.

New life begins in 2005 when I meet my now current husband, love of my life and we LOVE our life, we do things, we go dancing every week, we eat out nice dinners with friends or just ourselves A LOT, and we enjoy a nice glass of red wine several nights a week. Well, hello weight gain ~ go figure. So I could see 5 pounds, 10 pounds, 15 pounds creep on me, try to lose it...it becomes this roller coaster ride with my weight. We go on great vacations and gain weight, come home and try to lose the weight...endless, vicious good circle! LOL Anyway, finally the scale tipped at 39 pounds gained since the day we met-- NOT HAPPY.

Like I said, I have been a weight watcher for years, followed the program, logged everything: good, bad and ugly. But still wasn't losing weight. Yes, I had cut back on my taught classes at the gym, but was still working out. Christmas 2008, gift from husband - "The Body Bugg". For those who are not aware, this is the same arm band computer that the contestants on The Biggest Loser t.v. show wear to track their calories burned. Well, I was excited to receive this gift (almost as much as the Diamond rings that I also received), but this new tool was an enlightening tool. I came to learn that a spin class only burned 300 calories on average and with weight watchers, they would give me 8 activity points for that workout...which would mean 800 calories burned. No wonder I wasn't losing weight-- I was over-calculating my activity points. My body has just become way too efficient in burning calories via a spin class!

Now I have been working the Body Bugg/Apex workout system, logging my calories consumed each day and then getting the readings from the Bugg for my daily calories burned and the science is there and it is accurate. Burn an average of 500 calories per day in a week and you lose 1 pound, burn 1000 average calories and you lose 2 pounds. I was over ambitious when I started and wanted to lose 2 pounds per week, but over 40 this is a very difficult task when you are not willing to give up the dinners out or the fabulous bottles of wine?!?!! I have been doing this program now for 10 weeks and I have lost 10 pounds!! Yeah for me! But because I have been active and been teaching classes at the gym for so long, I have to work soooooooo much harder to lose the smallest amount of weight week to week.

I am very proud of my achievements thus far and can't wait to meet my goal- it will still take a few months to get there...but I will get there. This is a great program.

I really love Spinning and love to teach it- what becomes very frustrating at times is when students do things that are just plain WRONG!! You can try to instruct over and over again, but some people really think they know best.

This is an excerpt from the recent Spinning newletter- the FOUNDERS of the SPIN program- if you are a Spinning fanatic- read on, some of these things might be bad habits that you have been taught...

Do What on a Bike?

From push-ups on the handlebars to "isolations," there’s some pretty scary stuff going on out there. And while the intentions behind such movements are certainly good, it’s important to know what movements should not be done on a Spinner® bike and why.

Riding tri style.Why it’s done: You’ve probably seen triathletes riding with their forearms on the handlebars, which makes it seem like is must be OK.Why it shouldn’t be: When you’re riding a road bike, this position is not as potentially harmful because your bike moves. But because the Spinner bike you ride in class can’t move, your body needs to be relaxed enough to dissipate the energy you’re creating. Keeping your back or any part of your body completely still can place excessive tension on the hips, lower back and/or neck.

Dropping the seat.Why it’s done: “Hardcore” instructors have been known to drop the bike’s seat, forcing their students to remain standing.Why it shouldn’t be: Riders must have the ability to go at their own pace and recover, which means that they should always have the option to ride seated. Removing the seat could cause a rider to over-exert or injure themselves.

Stretching on the bike.Why it’s done: It seems like a harmless way to stretch.Why it shouldn’t be: Not everyone is flexible enough to swing a leg up onto the handlebars. And stretching the calves on the pedals could cause students wearing tennis shoes to slip out of the pedals.

Adjusting a student’s resistance.Why it’s done: You’ve all got students who constantly pedal without resistance. It’s natural to want to encourage them, but making adjustments for them is not the way to do it.Why it shouldn’t be: Turning your students’ resistance knob or even quantifying a change in resistance (two turns to the left!) is never a good idea. Not only are instructors unable to judge how much resistance a student can tolerate, but significant differences from one bike to another makes this a dangerous proposition. Try cueing your students using rate of perceived exertion. For those with a fear of resistance, help them overcome misperceptions.

Push-ups, figure eights or other upper body movements Why it’s done: Instructors mistakenly consider such movements effective ways to build core or upper body strength.Why it shouldn’t be: These movements are not safe or effective. There’s insufficient resistance to build strength and the erratic movements can disrupt balance and misalign the body. Save core and upper body conditioning for the weight room.

Riding sans hands.Why it’s done: Instructors may think that riding without hands engages or strengthens the core.Why it shouldn’t be: While it’s OK to ride with no hands at low resistance during warm-ups and cool-downs doing so at other times places excessive pressure on the lower spine and makes it difficult to maintain a smooth pedal stroke. Core conditioning should not be attempted on the bike. Stability ball work, Pilates and yoga are all effective ways to build core strength.

Isolations or “freezing.”Why it’s done: Instructors interpret the burn that accompanies many of these movements as a strengthening or anaerobic workout.Why it shouldn’t be: When the body is held still on a stationary bike, tension is transferred into the joints—especially the knees and lower back—which can lead to injury. Your body must be relaxed enough to soak up energy that has nowhere else to go. Want your students to go anaerobic? Teach a Strength, Race Day or Interval Energy Zone™ ride.Your passion, energy and creativity are all you need to create rut-busting rides that keep students motivated and engaged. There may be just five core movements but with a little imagination, the possibilities are endless.