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!

Overwhelming Life....

.....last week was a tough week. Work was stressful, the week started off pretty good the first two days- was able to get to my Cross Fit workouts, get lots of things done with work - but still had a few loose ends that were just determined to remain "loose". Wednesday the week started to go downhill (see previous blog) Then Thursday morning - Spaz had a throw up episode at 520 am as I was about to leave for my Cross Fit workout, but I ended up having to tend to him instead. A month ago, I probably would not have stopped what I was doing to tend to him-but now he's just so fragile.

Seemed that the puke on the carpet was just a sign of how the day was going to go. I figured I would make up the workout on my own, I never made it out of the house again. Had great intentions to get to Zumba at 1230pm (work was just way too crazy)--fortunately I was subbing spin at 530pm- so I did get out and move my ass! Friday, I had so many loose ends to finalize with work before leaving for Monterey- so I was up working until I had to go teach 915am spin.

Spaz had been improving from the previous week....he picked up his eating and was cleaning every bowl we put down, which was exciting and I was feeling better about him (for the time being). He had been constipated for several days- but thankfully a while after he threw up, he did go to the bathroom. Again, I was happy the constipation was gone.

Friday we had to go away for the night to Monterey to see two nephews graduate High School. Our faithful kitty caregiver, Lisa was going to check in on him. She fed him friday night and by morning he had not cleaned his bowl, she fed him again and he barely touched it- well later saturday afternoon he threw up again and then had a major 'bout of diarrhea- all over the house. That sounds worse than it really was, it was more like tiny drops of liquid poop around the house. Lisa cleaned up what she could (bless her heart) and then texted me about what had happened. We were already on our way home. She stayed with Spaz all day until about 730pm. We got home close to 930pm. He was very needy- had a very sad expression on his face and the most pathetic meow. Broke my heart. So I had another meltdown when I went to see Lisa and give her "gifts" for taking good care of the furry child.

Spaz has not eaten anything since this diarrhea episode...he has wanted water, which is good- he wants to hydrate himself. But I weighed him and according to my scale - looks like he is now weighing 5.8 (which is down .4 from last weekend's vet visit). I have emailed the vet to see what she thinks- I'm not sure that he is in pain (yet)...but it's now getting ugly. I don't want this to sound bad, but knowing that his time is limited- do we really want to constantly be spot cleaning the carpet (bless Bill for doing this, he's gotten to be a pro at it)?...do we want to be trying to clean dried poop out of his fur? do we want to continue to see him wither down to 5 pounds or less? I don't mean to make this sound about "me" or "us"- ultimately, if I knew Spaz was in pain, I would do the humane thing immediately ~ but not knowing that and knowing that his life expectancy is not very long...I'm trying to be realistic. I LOVE this boy to death and this is all tearing me up inside. I am just so afraid that I'm not going to do the right thing at the right time or that I'm doing to do something for the wrong reason.

I cried myself to sleep last night. I've had tears several times today...3 days ago I wasn't even thinking of tears- but a week prior to that I was. Whew- what a roller coaster ride this is certainly proving to be. I just can't imagine my life without Spaz, but I know that it will happen ~ I know that I will have to learn to live without the best damn kitty that I have ever met. I know that he will be in such a better place when he leaves us and with any luck he'll run into my dad (who he never knew) and together they can wait together to be reunited with me when it's my turn to meet my maker. I just pray that I know when it's his time and that I don't second guess it for my own benefit.

As for the rest of the week- as overwhelming as it was- things that had to "come together" on Friday did- there are still a few things that need to come together Monday/Tuesday due to deadlines. But once I "let go" on friday to leave, I was peaceful- I knew I had done everything I possibly could to get things done. I did enjoy a nice 1-1/2 days with my in-laws in Monterey and was amazingly relaxed all day saturday- no email, no real phone contact with anyone...just time to watch the water, the seals, enjoy a little wine tasting....it was as if the world stopped for a day for me to take a deep breath.

I did pray today in church for God to give me the strength to know when it was Spaz's time for me to let go. I can't pray for him to get better, he is terminally ill...but I have to trust that I will know when to let go.

Looking forward to a new week, hopefully one that isn't as emotionally draining...and hopefully one that will help me to stay focused on my health and get in my workouts.

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

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.