What a BEAUTIFUL Bellingham day today was!! It was sunny and lovely and I didn't have to work!! *Heaven!* I had a lovely day with Carlo - he helped me clean up around the house a bit, we each enjoyed a terrific breakfast, and then we went off to the dog park. I got to stand around and take him for a bit of a walk in the beautiful sunshine, and he got to SPRINT all over the park, getting every dog (and a child or two) chasing after him! Then we walked over to swim (he swam, I just got to get wet, thanks to his shakes!), and we walked part way around the lake together! So nice!
Then, off to run errands, which, thanks to Paleo, now involves stops at three different grocery stores. Not much change in the grocery bills, just changes in where I can obtain all of my Paleo yumminess.
Finally, it was time for my exercise. (Carlo stayed home for this part.)
Today was supposed to be a 5-rep max for Overhead Squat. Unfortunately for me, I wasn't able to get past my second round of 5 reps because my shoulder wouldn't hold more than 55# over my head. Argh! I finished out the sets by doing front squats, and ended up at 95# for my 5th 5-rep round. I'm still pretty sore from yesterday, but I'm pretty sure I could have gone higher. Maybe.
Second Helpings!!
We then got to spend 8 minutes doing as many rounds as possible of a 100 meter run followed by 10 box jumps on the 24" box. I'm not able to consistently get on the 24" box, so I did step-ups instead, but I made it through 8 rounds. And now my legs are tiirreeeddd!! I'm headed to bed now and quite looking forward to Mojo tomorrow!!
P.S.
Ladies, I KNOW that you have been exercising because I've heard a little about it and I've even witnessed some of it - I would love to see some blog posts about what you've been up to and how you've been doing!! (Consider the peer pressure session now over...) :)
Tuesday, June 30, 2009
Monday, June 29, 2009
Another Monday
Well, another Monday, another big WOD. Although Shain (the coach for today's workout) was sure to point out that she eased back on the prescribed workout, implying that there's a whopper of a week ahead...
Badger 400
400 meter run (instead of 800m)
30 full squat power cleans
30 pull ups
Today was the first time I've done the FSPC ever, so it felt really good. I did the first half of the first round as Rx'd at 65# on accident, and then Shain set up an appropriately weighted bar for me, and I finished the rest of the WOD at 45#. I finished (barely!!) in 26:53. I had only eaten 30 grams of carbs for the day prior to the workout, and I could tell!! (My target is 100 grams a day.) I just did not have the energy reserves! It did feel good to finish. I am sick of having to do jumping pull-ups, though. Kips, here I come!!
I did go home and make a super yummy smoothie with frozen fruit & agave nector, with some coconut milk & egg whites as my appetizer before dinner. I felt much better after that! Now off to bed to try to make the 7am class tomorrow morning.
Badger 400
400 meter run (instead of 800m)
30 full squat power cleans
30 pull ups
Today was the first time I've done the FSPC ever, so it felt really good. I did the first half of the first round as Rx'd at 65# on accident, and then Shain set up an appropriately weighted bar for me, and I finished the rest of the WOD at 45#. I finished (barely!!) in 26:53. I had only eaten 30 grams of carbs for the day prior to the workout, and I could tell!! (My target is 100 grams a day.) I just did not have the energy reserves! It did feel good to finish. I am sick of having to do jumping pull-ups, though. Kips, here I come!!
I did go home and make a super yummy smoothie with frozen fruit & agave nector, with some coconut milk & egg whites as my appetizer before dinner. I felt much better after that! Now off to bed to try to make the 7am class tomorrow morning.
Friday, June 26, 2009
Run Lizzy Run
Jogo is such a lovely way to start off a weekend! This morning, we did a tag-team sprint workout. It was a BEAUTIFUL Bellingham morning, and a partner and I got to trade off running the following distances:
400m X2
200m X4
100m X6
I happened to be partnered with someone who is essentially my exact pace, which left plenty of rest & recovery time between sprints as she was running. A quick workout - 21 mins for the two of us to finish - but a lovely way to begin the morning! Now off to pack up and head to Seattle for Kate's big day tomorrow!!!!!!! *SO EXCITED!*
400m X2
200m X4
100m X6
I happened to be partnered with someone who is essentially my exact pace, which left plenty of rest & recovery time between sprints as she was running. A quick workout - 21 mins for the two of us to finish - but a lovely way to begin the morning! Now off to pack up and head to Seattle for Kate's big day tomorrow!!!!!!! *SO EXCITED!*
Wednesday, June 24, 2009
Mojo with Miss Maudie
The Roadrunner is in Orca Territory this weekend!! Hooray!
She joined me for some Mojo Love today, although there wasn't much love flowing during the workout... We did the Trail of Tears - an ab wheel workout. A TOUGH ab wheel workout. On its face, it looks pretty straightforward. But it sucked!
We had to travel back and forth across the gym with the wheel - first in a knee tuck, then in a pike, and finally in a crab walk. It definitely worked the core, but it turned out to be toughest on wrists and shoulders. When we were finally, mercifully done with that circuit, I spent some time working on my kip. With Kate's help, I feel like I made some good progress. Yay!
Super fun to share Jogo with the BFF, but it was certainly not anyone's favorite workout.
She joined me for some Mojo Love today, although there wasn't much love flowing during the workout... We did the Trail of Tears - an ab wheel workout. A TOUGH ab wheel workout. On its face, it looks pretty straightforward. But it sucked!
We had to travel back and forth across the gym with the wheel - first in a knee tuck, then in a pike, and finally in a crab walk. It definitely worked the core, but it turned out to be toughest on wrists and shoulders. When we were finally, mercifully done with that circuit, I spent some time working on my kip. With Kate's help, I feel like I made some good progress. Yay!
Super fun to share Jogo with the BFF, but it was certainly not anyone's favorite workout.
Monday, June 22, 2009
Kelly
Monday Monday (La laa, La la la)...
So, one week in to the Lean & Green Challenge, and I've been feeling pretty good. The eating isn't actually too tough. Lots of food to resist, but still lots of good food to eat, so I haven't been having too many cravings, and haven't had too tough of a time with saying no to foods on the no-no list. That said, here's what I walked in to at Jogo after clinic today...
Kelly:
400 meter run
30 box jumps (18")
30 wall ball (14#, 8')
5 rounds for time
Oof. Man, I felt AWFUL for this one. I just had no energy from the start. I did work on my box jump technique - I typically do a modified jumping step-up type thing instead of the two-footed jump your ass up on to the box as you're supposed to. So, the first round, I did all 30 correctly. But it took a loooooooong time. I also kinda cheated on the Wall Ball, since it was only on the 8 foot wall. Still didn't help me get through it though. Finished in about 34 mins, I think.
The last time we did Kelly a few months ago, I did the 10 foot mark for wall ball, and got cut off at 30 mins. I had gotten through everything except for my last set of wall balls, so I think it was probably pretty close. I was hoping for better, but I just wasn't feeling it today. Rest day tomorrow to get some of the quad soreness under control, then back at it with the Roadrunner on Wednesday!!! HOORAY! :)
So, one week in to the Lean & Green Challenge, and I've been feeling pretty good. The eating isn't actually too tough. Lots of food to resist, but still lots of good food to eat, so I haven't been having too many cravings, and haven't had too tough of a time with saying no to foods on the no-no list. That said, here's what I walked in to at Jogo after clinic today...
Kelly:
400 meter run
30 box jumps (18")
30 wall ball (14#, 8')
5 rounds for time
Oof. Man, I felt AWFUL for this one. I just had no energy from the start. I did work on my box jump technique - I typically do a modified jumping step-up type thing instead of the two-footed jump your ass up on to the box as you're supposed to. So, the first round, I did all 30 correctly. But it took a loooooooong time. I also kinda cheated on the Wall Ball, since it was only on the 8 foot wall. Still didn't help me get through it though. Finished in about 34 mins, I think.
The last time we did Kelly a few months ago, I did the 10 foot mark for wall ball, and got cut off at 30 mins. I had gotten through everything except for my last set of wall balls, so I think it was probably pretty close. I was hoping for better, but I just wasn't feeling it today. Rest day tomorrow to get some of the quad soreness under control, then back at it with the Roadrunner on Wednesday!!! HOORAY! :)
Saturday, June 20, 2009
First Saturday WOD
Jogo Saturdays used to be reserved for just the advanced Jogoers. However, with the beautiful weather we've been having this summer, and the exploding size of the gym, Em has mixed it up a little bit over the summer. Saturdays are now open to all, and are mostly going to be outside, sports, playing type activities. Of course, summertime Saturdays usually mean James and I are out of town, so I've missed all 4 of these that have been offered so far.
Well, Bellingham weather returned to expected (just ask Ruthie [Kate's mom] - it rains here all the time!!). So, it was just a regular old class. And by regular old class, I mean UGH!!
The Speal (a.k.a. Rocky Mtn. Regional Games Qualifier WOD):
3 rounds of
10 pull-ups (chest to bar!)
10 front squats (heavy weight)
10 burpees (Yay Burpees)
Rx for front squats was 105, but I'm not even sure if I can 1-rep-max that weight for a front squat. I did a few warm-up front squats at 65 to feel out what my weight should be, and realized that 65 was not so much a warm up as a work out! So, I loaded up 75# on my bar and went for it. Of course, I did jumping pull-ups, and, because there were so many of us, I actually ended up doing them on a squat rack, so I think I got off kind of easy there. But I did manage to get my chest up to the bar every time. I even almost knocked the bar off the rack once or twice!! :) Finished in 9:54, which I was pretty happy with. The guy who Em named the WOD after did it in 3:48 with 135# bar, so, you know, I'm pretty close to that...
For now, off to Farmer's Market then to the dog park so Carlo can get a fetching WOD in for the day!! Happy weekend, ladies!
Well, Bellingham weather returned to expected (just ask Ruthie [Kate's mom] - it rains here all the time!!). So, it was just a regular old class. And by regular old class, I mean UGH!!
The Speal (a.k.a. Rocky Mtn. Regional Games Qualifier WOD):
3 rounds of
10 pull-ups (chest to bar!)
10 front squats (heavy weight)
10 burpees (Yay Burpees)
Rx for front squats was 105, but I'm not even sure if I can 1-rep-max that weight for a front squat. I did a few warm-up front squats at 65 to feel out what my weight should be, and realized that 65 was not so much a warm up as a work out! So, I loaded up 75# on my bar and went for it. Of course, I did jumping pull-ups, and, because there were so many of us, I actually ended up doing them on a squat rack, so I think I got off kind of easy there. But I did manage to get my chest up to the bar every time. I even almost knocked the bar off the rack once or twice!! :) Finished in 9:54, which I was pretty happy with. The guy who Em named the WOD after did it in 3:48 with 135# bar, so, you know, I'm pretty close to that...
For now, off to Farmer's Market then to the dog park so Carlo can get a fetching WOD in for the day!! Happy weekend, ladies!
Friday, June 19, 2009
Friday Again!
It's Friday. And I have the day off. And I get to Jogo at 8 am. And I have nothing else to do all day long. HOORAY!!!!!
Today's WOD was relatively quick, but pretty tough for me. Especially since I'm still sore from Murph on Monday!! It was:
21 Thrusters 45#
21 Double-Unders
5 Rounds as fast as possible
I managed to do the prescribed weight, but my legs were a-burnin! I am also still struggling with my double-unders, so the modification was three times as many regular rope jumps. I finished in around 8 or 9 minutes, and I was pooped! I did have some time after class to work on my Kipping goal. I'm not really sure if I see any progress yet, but I'm going to keep at it!
Another food challenge tonight - a coworker had a lot of ladies over for dinner & hanging out. The theme was Mexican - she had enchilladas ready when I walked in the door. About 2 minutes after I got there, the Margaritas were ready. There were about 4 different kinds of cheeses to snack on, plus chips & salsa. I had brought some fresh berries, and someone else had set out some plain old avocado, so I snacked on those to my little heart's delight. There was some SERIOUS temptation in that room, though! I had managed to eat about an hour or two before I got there, then came home and made a nice big salad w/tuna and (of course) more avocado! I was actually still hungry a few hours later - my eating habits and timing get pretty funky when I'm off of work - so I ended up having a couple of eggs before I went up to bed. Another successful Paleo day!
Today's WOD was relatively quick, but pretty tough for me. Especially since I'm still sore from Murph on Monday!! It was:
21 Thrusters 45#
21 Double-Unders
5 Rounds as fast as possible
I managed to do the prescribed weight, but my legs were a-burnin! I am also still struggling with my double-unders, so the modification was three times as many regular rope jumps. I finished in around 8 or 9 minutes, and I was pooped! I did have some time after class to work on my Kipping goal. I'm not really sure if I see any progress yet, but I'm going to keep at it!
Another food challenge tonight - a coworker had a lot of ladies over for dinner & hanging out. The theme was Mexican - she had enchilladas ready when I walked in the door. About 2 minutes after I got there, the Margaritas were ready. There were about 4 different kinds of cheeses to snack on, plus chips & salsa. I had brought some fresh berries, and someone else had set out some plain old avocado, so I snacked on those to my little heart's delight. There was some SERIOUS temptation in that room, though! I had managed to eat about an hour or two before I got there, then came home and made a nice big salad w/tuna and (of course) more avocado! I was actually still hungry a few hours later - my eating habits and timing get pretty funky when I'm off of work - so I ended up having a couple of eggs before I went up to bed. Another successful Paleo day!
Wednesday, June 17, 2009
Ugh
Felt ucky today. Long icky day at work, ended up working too late to go to Jogo. Crabby, Crabby Lizzy. Also, Single parenthood is TOUGH! But, Paleo went fine today. Still low on numbers, but actually enjoying the food. And realizing there's a LOT more food I'm allowed to eat than I initially thought. Salsa (without sugar or vinegar), here I come!! :)
Tuesday, June 16, 2009
Rest. And Paleo.
So, today I needed to get James down to SeaTac after work. (Actually, I snuck out of work a little bit early...) This proposed an interesting when-to-eat, what-to-eat challenge in the face of the Paleo lifestyle. Right as we were leaving the house, I ate an avocado (YUMMY!). Then, I threw some already cooked chicken and some raw almonds in a ziploc with an ice pack into my purse. That way, I had something that was easy to munch on while driving, and I wouldn't have to stop anywhere to try to sort it out on my own.
Also, I got to meet just-over-one-day-old Isabel, Justin and Katy's new baby! Mom, dad, & baby are well. I haven't heard how their d
ogs are adjusting, though...
Also, I got to meet just-over-one-day-old Isabel, Justin and Katy's new baby! Mom, dad, & baby are well. I haven't heard how their d
ogs are adjusting, though...
Monday, June 15, 2009
Big Day
So, Jogo's Lean & Green Challenge officially started today. I've done pretty well with my Paleo-only foods, although I'm not quite eating enough. When has that ever happened?! Ha! Because it was the first day of the challenge, Em (Jogo owner) decided to do it up good for today's WOD:
Murph
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
(Body armor/weight vest optional...)
So, this is just about the longest classic Crossfit WOD. And boy was it ever long! You can split the middle portion up however you choose - lots of people do 5 pulls, 10 push, 15 squats for 20 rounds. Well, I don't know if that's what *lots* of people do, but that's one of the recommendations. Anyhow, split it up however you want, then wander off for your second one mile run.
My version was a 9:13 1-mile run to start, then 20 rounds of 5 jumping pull-ups, 10 knee push-ups, and 15 air squats, then a 10:20 1-mile run. Total time, you ask? 57:18. Made it in just under an hour. Ugh.
The real bummer about it all is knowing that this will be our WOD on the last day of the Lean & Green Challenge in August. So, I've got that to look forward to... Still, I made it through it. It sucked. And I hustled home to cook up some more Paleo food!
Murph
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
(Body armor/weight vest optional...)
So, this is just about the longest classic Crossfit WOD. And boy was it ever long! You can split the middle portion up however you choose - lots of people do 5 pulls, 10 push, 15 squats for 20 rounds. Well, I don't know if that's what *lots* of people do, but that's one of the recommendations. Anyhow, split it up however you want, then wander off for your second one mile run.
My version was a 9:13 1-mile run to start, then 20 rounds of 5 jumping pull-ups, 10 knee push-ups, and 15 air squats, then a 10:20 1-mile run. Total time, you ask? 57:18. Made it in just under an hour. Ugh.
The real bummer about it all is knowing that this will be our WOD on the last day of the Lean & Green Challenge in August. So, I've got that to look forward to... Still, I made it through it. It sucked. And I hustled home to cook up some more Paleo food!
Friday, June 12, 2009
Happy Friday!
I *Heart* Jogo! Not really sure what it is about this week, but, despite work being UGH all week long, I have had a great week. 4 visits to Jogo had a lot to do with it! Here's how I started off my Friday:
CF Football-style Nicole:
Max-rep Pull-ups
100m run
As many rounds as possible in 15 mins
Of course, I can't do pull-ups (yet!), so I did 10 jumping pull-ups each round, then went for my run. Actually, I did 15 the first round, and knocked out an extra three while time was running out. So, I did a total of 118 jumping pull-ups and run (or jogged, or kinda hustled...) a total of 1000 meters.
Then, we had the "Optional" squat workout, which was simply 3 rounds of 5 back squats. Now, I haven't done much back squat since I first hurt my leg, so my first round, I started out with an empty bar (45#). That felt OK, so I moved up to 65#. Getting heavier, but still OK, so on to 95# I went for my last round. That was definitely about all I had in me. I was focused really hard on form to avoid aggravating my leg, and I think I managed pretty well.
Then, because I'm focused on my kipping goal, I practiced some more kipping form. This was somewhat difficult considering I had just done 118 jumping pull-ups. So, I only spent a couple of minutes, but the trainer is pretty sure I'm "just around the corner" to getting it. We'll see what that ends up meaning!!
I hope you ladies have a great weekend! I'm off to pack for a weekend in Sunnyside! *Wut Wut* :)
CF Football-style Nicole:
Max-rep Pull-ups
100m run
As many rounds as possible in 15 mins
Of course, I can't do pull-ups (yet!), so I did 10 jumping pull-ups each round, then went for my run. Actually, I did 15 the first round, and knocked out an extra three while time was running out. So, I did a total of 118 jumping pull-ups and run (or jogged, or kinda hustled...) a total of 1000 meters.
Then, we had the "Optional" squat workout, which was simply 3 rounds of 5 back squats. Now, I haven't done much back squat since I first hurt my leg, so my first round, I started out with an empty bar (45#). That felt OK, so I moved up to 65#. Getting heavier, but still OK, so on to 95# I went for my last round. That was definitely about all I had in me. I was focused really hard on form to avoid aggravating my leg, and I think I managed pretty well.
Then, because I'm focused on my kipping goal, I practiced some more kipping form. This was somewhat difficult considering I had just done 118 jumping pull-ups. So, I only spent a couple of minutes, but the trainer is pretty sure I'm "just around the corner" to getting it. We'll see what that ends up meaning!!
I hope you ladies have a great weekend! I'm off to pack for a weekend in Sunnyside! *Wut Wut* :)
Wednesday, June 10, 2009
Mojo
Another Wednesday, Another Mojo. Hooray!!
Today was mostly a recoup & recovery day. Lots of stretching and foam rolling. *Happy Sigh*
I also spent a fair amount of time working on my Kipping Pull-Up form. With my re-commitment to Jogo, I'm thinking my new goal will be one Kip by the end of the summer. Hmm... This brings up the question of when I think the end of the summer is. If I go by AK standards, then it would be August. If I go by NM standards, then it would be December. Split the difference? See how I'm doing in August then decide? (Hee Hee - maybe that's the cheating method!) Thoughts??
On another note, Good Luck with the carpal tunnel release on Monday, Beautiful Bear!
Today was mostly a recoup & recovery day. Lots of stretching and foam rolling. *Happy Sigh*
I also spent a fair amount of time working on my Kipping Pull-Up form. With my re-commitment to Jogo, I'm thinking my new goal will be one Kip by the end of the summer. Hmm... This brings up the question of when I think the end of the summer is. If I go by AK standards, then it would be August. If I go by NM standards, then it would be December. Split the difference? See how I'm doing in August then decide? (Hee Hee - maybe that's the cheating method!) Thoughts??
On another note, Good Luck with the carpal tunnel release on Monday, Beautiful Bear!
Tuesday, June 9, 2009
Blog Catch Up
The last two WODs have been intense, but good.
Yesterday - the Crossfit Classic:
Fran
21-15-9
Thrusters - I did at 45#, as Rx is 65#
Pull-Ups - I, of course, did jumping pull-ups
5:18. Phew! The last time I did this, it took me just under 9 mins. Very exciting, but I think that means I need to add more weight to my thrusters. Next time...
Today - A Jogo Special
Kettlebell Hell, Jogo Labs Style
As many rounds as possible in 25 mins of:
1 arm kettlebell snatches, 10 each arm
5 burpees (Yay Burpees!)
10 lunges on each leg holding the KB goblet style (upside down, in front of your chest)
5 turkish get-up sit-ups each side
I alternated between the 8kg & 12kg kettlebell. Finished 6 rounds. Barely! This WOD was followed up by one round of Tabata alternating wheel tucks & wheel pikes. I was so pooped & sweating so much that I could barely hold myself up, let alone perform the Tabata exercises. Phew!!
Yesterday - the Crossfit Classic:
Fran
21-15-9
Thrusters - I did at 45#, as Rx is 65#
Pull-Ups - I, of course, did jumping pull-ups
5:18. Phew! The last time I did this, it took me just under 9 mins. Very exciting, but I think that means I need to add more weight to my thrusters. Next time...
Today - A Jogo Special
Kettlebell Hell, Jogo Labs Style
As many rounds as possible in 25 mins of:
1 arm kettlebell snatches, 10 each arm
5 burpees (Yay Burpees!)
10 lunges on each leg holding the KB goblet style (upside down, in front of your chest)
5 turkish get-up sit-ups each side
I alternated between the 8kg & 12kg kettlebell. Finished 6 rounds. Barely! This WOD was followed up by one round of Tabata alternating wheel tucks & wheel pikes. I was so pooped & sweating so much that I could barely hold myself up, let alone perform the Tabata exercises. Phew!!
Change of Plans
Well, you ladies know the news already, but I figured I'd post it to make it official...
My leg injury took too much away from my training, and my training during my leg injury was too poor, so I am not at all ready for the Rock-N-Roll this month. I am declaring myself Kate's loudest and proudest cheerleader on 6/27/09!!!!
I'm disappointed and feel like crap about it. I'm not a very good quitter. *But* I have had a couple of awesome days at Crossfit, and am feeling a bit of a re-dedication happening in my world. I am going to commit to at least 4 Jogo workouts per week.
I am also going to do my best attempt at the Paleo diet as a part of the "Lean and Green" Jogo challenge. The challenge start on Monday the 15th. Here's a PDF link that I think should work that explains the challenge and a bit of the Paleo diet.
One door closes, another one opens. 3,2,1...GO!
My leg injury took too much away from my training, and my training during my leg injury was too poor, so I am not at all ready for the Rock-N-Roll this month. I am declaring myself Kate's loudest and proudest cheerleader on 6/27/09!!!!
I'm disappointed and feel like crap about it. I'm not a very good quitter. *But* I have had a couple of awesome days at Crossfit, and am feeling a bit of a re-dedication happening in my world. I am going to commit to at least 4 Jogo workouts per week.
I am also going to do my best attempt at the Paleo diet as a part of the "Lean and Green" Jogo challenge. The challenge start on Monday the 15th. Here's a PDF link that I think should work that explains the challenge and a bit of the Paleo diet.
One door closes, another one opens. 3,2,1...GO!
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