Cross Fit ~ Week 7 ~ Day 4

Getting close to the weekend! Yeah! Today's workout was a 5K run up at Edgewood/Canada Rds. Oh how I so wanted to just hit the snooze button and roll over, back to sleep- but I got up in large part because my friend Yvonne was going to meet us and before I left the house I checked email and had one from Yvonne that she wasn't going to make it...but I still went.

There were 4 of us plus trainer Jeff. I did not do the whole run and what I did do was partly run/walk. I have never been a runner and I'm not sure I ever will become one- I really do prefer to walk briskly! Jackie and I move at similar paces, so didn't take long for she and I to be "pulling up the rear" ~ maybe that's why I don't like running..I have always liked to be "in front" or "first"- all my life. In fact, in first grade the teacher told my mother, "Pamela must learn that she can't always be first." Guess I never learned that lesson! I still like being first and in the front! Anyway, we did our pace and Jackie wasn't feeling well, so we slowed down to a decent walk for awhile and then she encouraged me to go on and she was going to head back to the car. So I did for awhile and then started to feel bad that she was going back alone and here I was running alone which didn't make me feel very comfy either. So I turned back to meet up with her.

In talking on our way back, I think I realized part of my problem is that I really need to know distance, etc. This trail did not have mile markers or anything like that (at least not that I noticed)..vs. Sawyer Camp Trail that does have the mile markers all the way through- I think for me knowing, "ok just passed one mile", "ok just passed two miles" - it's a psychological thing for me. Yes, I could invest in a Garmin or similar- but like I said, I can't imagine being a runner on a regular basis, so it's not worth it to me to invest in something like that. When I was running solo after leaving Jackie, if I had known - ok it's 1/2 a mile to reach the turn around point, etc. I might have pushed forward to do that as the return run was easy- mostly downhill...

...oh well, I'm still proud- I did go, I tried and I did what I could. But boy did my lungs really tighten up when we started - don't know if it was the terrain with the weeds, etc. playing havoc with my allergies or what, but I had the allergy cough all the way home. I do plan to work on my running while on the cruise....that I think I can handle!! Tomorrow is friday and one of the team is celebrating a birthday this weekend, so the WOD is a special birthday workout- from what I understand- the # of repititions = her age and she's going to be 49!! I'm scared, but since we are not dancing tomorrow night- I plan to be there!

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 4, Day 2

Well today was very interesting when trying to get out of bed. I was so sore from yesterdays workout, it was unbelievable. Everything hurts! But I mustered up my courage and got myself out the door to the workout today! It was a "nicer" workout vs. yesterday's "murph" ~ thank God!

So Stretch, Run 400m, then some more warm up exercises on the shoulders and then some sit ups.

The WOD today consisted of 5 circuits, 7 repetitions each
Pull Ups
Squat Thrusts (this is the squat and come up with overhead press)
Burpees (yes, they returned today...we have not had burpees since Day 1 of Week 1)

I completed this circuit in 10:05

The first set of Pull Ups were tough- mainly due to having done so many yesterday- but I managed to push through!
Burpees- well I'll always hate them, but because of everything else we've been doing, I felt stronger doing them. I'm sure I still look pretty lame...but it's progress. Rome wasn't built in a day!

We finished up the day with our ab workout- which today was a bit of everything. We worked with medicine balls and a partner. First was the medicine ball toss back and forth to each other...then we did the same thing with a much heavier medicine ball (ouch)...we then did sit ups facing each other with a medicine ball toss on the way up from the sit up...and then obliques by standing back to back and rotating our torsos to handoff the medicine balls to each other...

...a good workout today- not sure if I'll be sore from it, at this point I think I'll be sore from yesterday's workout all week long- so heck, what's a little bit more!!

I am scared- tomorrow's workout is a 5K run....I have not ran 3 miles consecutively since I did my sprint triathlons 6 years ago...yes I did run 2 miles yesterday- 1 at a time....but I'll do my best, come what may!

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 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!

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!