Cross Fit- Week 7 - Day 2

I have missed so many Cross Fit workouts since I started 7 weeks ago, that I'm not even sure which week for me this really is- I'm guessing I'm on my 4th week technically speaking--but today I was BACK!! I did have full intentions of getting back yesterday to do the "Murph" workout--but was at the Emergency Room Sunday night with my brother until 3 A.M. Fortunately, he is ok and I'm happy that I was there to help him out in his time of need. He wouldn't ask for help unless he was really in pain--so I know he needed to get to the hospital.

Today it felt so good to be up at 5am (yes I know that sounds crazy)- but I had a great sleep last night, woke up before the alarm, enjoyed a little cuddle time with the furry child and then got to Optimal Fitness on time even!

Started out with the normal stretching, using the foam roller, then 400 m run followed by sit ups, lunges, shoulder discs and some squats.

Today's WOD was similar to one we did two weeks ago, with a change up of one exercise.

3 circuits:
Rowing: 1000m/750m/500m
or Run: 1200m/800m/400m (we only have 3 row machines)

Wall Balls: 21/15/9
D-Ball Slams: 21/15/19
Kettle Ball Swings: 21/15/9

My time today on this was: 21:49...I finished 2nd in the time amongst my peers. I was fortunate to always get a row machine- so my workout was all rowing.

We finished the workout today with ab work- forget what the first thing was called- but we
hung from the pull up bar and used abs to bring your knees to elbows (ah that's what it's called "knees to elbows") - that was tough, we only did 5 of them..
Then Scissor Kicks, Flutter Kicks and Planks.

Really had a great workout!! My legs will feel it I'm sure- all of the exercises involved squats-
wall ball, you squat and as you come up throw the ball to the wall and catch it. D-Ball Slams, you have the medicine ball over head, as you come down in the squat you slam the ball down, Kettle Ball Swings- again squatting with the kettle ball in hand.

I have 2 spin classes to teach today- this should be fun!! Happy Tuesday and I hope to get to Cross Fit the rest of the week! I hear we have a birthday WOD on friday for one of the team. Rumor has it the # of reps is equal to the birthday person's age! Let's just say that most of us in the group are probably in the 30's and 40's!

Cross Fit ~ Week 5 ~ Day 4

Yeah, weekend is almost here! Today's workout was pretty decent, not too hard overall. After our stretching and warm up drills we went for the 400 meter run and then back for the workout.

Today's WOD consisted of 3 circuits:

Rowing Machine 1000m/700m/500m
D-Ball Slams 21/15/9
Kettle Ball Swings 21/15/9
Sit ups 21/15/9

Because there are only 3 rowing machines- we had the option to go for a 400m run instead of the row if there wasn't an open machine when we needed it. So for my 700m row, I did to the 400m run instead.

Followed up with stretching. Many of our group had to leave early today, so we didn't do group stretching or abs at the end. Very low key.

My time on this workout: 19:35

Now- the awful part of this morning- while I was at Cross Fit from 530am-630am, I was supposed to be subbing spin at PSC from 6-7am. I completely forgot. Because yesterday was my anniversary- I wasn't "glued" to my Outlook Calendar like normal and really didn't look at my cell phone once we got home last night- which if I had looked I would have seen this morning's commitment!

When I came out of Optimal Fitness I had a message waiting for me and actually did rush over there to teach the last 20 minutes. Fortunately, one of the students had her ipod, hooked it up and they were happily spinning on their own. I felt so bad, but they were very forgiving! :(

Sure hope the rest of the day doesn't follow suit. I'm in a good mood and want to have a good day! I plan to go to Zumba at 1230pm because I am having major withdrawals!! Then I am subbing spin at 530pm tonight ~ not sure why that one is in my mental calendar, but the other wasn't.

Cross Fit ~ Week 5 ~ Day 2

Ah, that sore feeling when you wake up the day after the "Murph"- I didn't expect to be that sore today, but I was. Sigh. But I got up, and out the door for another punishing workout. Jeff was back from Israel today - so that was a plus!

We did our stretching as always- basic warm-up drills and then off for the 400m warm up run...not bad- just hard to get the legs to wake up and perform...

Then the WOD:

Each Circuit included:
400 m run
Burpees
Dips
Lunges
1st round = 21 reps, 2nd round = 15 reps, 3rd round = 9 reps

Let me just say that Burpees are the work of the devil!!! I can't stand them and I especially hated them on the 1st round with 21 reps! Still hated them when I had 15 to do...and yes still hated them when I had 9 to do- but 9 felt so much like the home stretch!!

This was a timed workout and my time today was 21:20

I did each of the 400m runs and my leg wasn't bothering me- there is still a sore spot on my left upper shin, but I'm not entirely sure it's the start of shin splints...almost feels more like a bruise. Still have to get inserts for my running shoes- the store I went to yesterday was out of my size. Will try another store today!

Not sure if I will make it for tomorrow's WOD- celebrating 3 years of wonderful marriage with my husband Bill and we are both taking the day off of work...plan to get my manicure and pedicure, go out to lunch, take a walk or hike, evening massages and then pick up dinner from our favorite Italian place and enjoy a bottle of wine while watching "So You Think You Can Dance". No phones, no computers...just together time!

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 - Day 3

First, I will start off by saying that what you do the night before most certainly has an impact on how the workout feels and how you feel. I didn't go to bed until 11:15pm last night (had to see the Biggest Loser finale)- so I did not have the amount of sleep my body requires for recovery after these workouts. Live and learn and it really was no surprise. The kitty really tried to meow me out of going this morning as he curled up on my pillow at 445am! He was cozy, I actually felt him jump when the alarm went off- it startled him.

Anyway, onto the workout - the good news today is that we were only doing everything ONCE!
I'm going to try to be creative for a name on this one, but being tired- I'm not sure- "Just Once" workout.

Of course we started with the pre-workout stretch and then the warm up with that 400m run, then walking lunges, 10 overhead, 10 shoulder dis, 10 push ups, 10 sit ups and 10 back extensions.

Now onto the workout:
We did each thing "just once" as the name implies:

50 squats
20 medicine ball slams (called dumbbell slams- but we used medicine balls)- this is where you squat and slam the ball on the floor and catch it really quick while keep your torso upright.
25 sit ups
400m run (again!)
30 Dumbbell overhead presses
50 rotations of jump rope
30 Dead Lift
500m Row

My time on this workout today: 12:44

Then we finished off with doing ab/core work and stretch.

I will say that the workouts seem to go very quickly and the trainers (Jeff and Robert) really keep you focused, watch that you're doing everything correctly and offer support while you're doing everything.

3 days in and I am loving it! Now to get my day going- I have a little relaxation coming with my manicure and pedicure at 10am! And as much as I'm sore, I am going to get my butt to Zumba at 430pm! I need to break in my new shoes before my certification class this Sunday!

Cross Fit Journey "Day 2"

So sad to report, but not all workouts have a "cool" name like yesterday's "Hanson workout"- so guess I'm going to have to be inventive - let's call this one "PushNPull" (you'll see why).

Today was my first weigh-in and body fat testing along with pictures to document this experience-sad to say that as "in shape" that I am for keeping active, I register at 41% body fat! (welcome to the norm for American population) My goal (still) is to lose about 30 pounds and I'll get there, when I get there- but this year!!

So onto the workout:

Stretching upon arrival, then that lovely 400m run - which was much easier today, getting a longer night rest definitely helped with that.
We went over what the circuit was going to involve for today:

3 circuits with varying reps - decreasing each time. Decreasing reps is a GOOD thing!

1. Rowing machine: 20 calories, 15 calories, 10 calories (for those that don't know Rowing machines register your workout by a variety of ways, but since we are timed on our workout, we are given a goal in this case of calories burned)

2. Squat thrust/presses: Dumbbells in hand resting just above your shoulders- squat and then on the way up trust/press the dumbbells into an overhead press. 15 reps/10reps/5 reps

3. Pushups: no-brainer here. 20 reps/15 reps/10 reps

4. Pullups: again- no brainer. 15 reps/ 10 reps/ 5 reps

My time on this circuit workout: 13:50

Then we finished off with ab work: scissor kicks, another kicking exercise (can't remember the name of it- but basically kicking straight legged up and down with abs right) and then kettle ball situps. We did 10 reps of each of these.

Final stretch and DONE!

So far so good, I felt much better today- it was a tough workout, but I didn't feel as lame as I did yesterday with those damn burpees! Funny side note: last night my husband said "so what are burpees anyway- you gotta show me" So I said, "ok, I'll show you and I'm only showing you one time, so pay attention"- then after I showed him, I said "now give me 10" and he did 5 and said "ok, point taken, that's enough" - LOL I told him, "I DID 50 OF THESE TODAY"- so as sucky as I might have been on burpees, hubby would have probably sucked more! :) But I still love him to death!