Some big news & my weekly workout recap (am I there yet?!)

Happy Saturday!

Let me be the first to say that I am SO GLAD this week is over.

Not that I’m thrilled that Christmas is in 5 days and a wakeup (why do I still have more shopping to do?!?!) but holy cow, Monday through Friday was tough.

And I even had Thursday off!

Which was nice because I got some mother/daughter with Thing 2.

Who chose this week (the week before Christmas, of all weeks!) to move out. Into her own apartment.

Across the street. 🙂

So, yes, we’ve become empty nesters (unless you count the 5(!) four-legged babies I have) but she’s not far. I can see the building from my front door. I think I’d be breaking down a whole lot more if she was farther away.

I mean, I knew it was going to happen eventually – for some reason, you can’t stop a kid from growing up – but I guess you can’t ever really prepare yourself for that.

In other big news, I’m embarking on a new journey.

I’m headed back to school to become a Registered Dietician!

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There isn’t a school local to me so I’m studying on-line. I’ve been accepted into Eastern Michigan University and start all my undergrad prerequisites in January. Unfortunately, I have to do all the biology and chemistry classes because I didn’t get any of those in my first go around. Such is the plight of a liberal arts major! But, that’s okay. And, I’m really excited!

Once I get all the prerequisites done, I still have to apply to the Dietetics program. If Once I’m accepted (positive thoughts, right?), then I’ll start the official 2 year program to my dietetics degree. I’ll have my application submitted by January 2016 and, if accepted, will start the program in the Fall of 2016.

It’s going to be a busy few years! But, totally worth it because I’m finally taking the steps to something I’m passionate about. 🙂

So, in even MORE news, I got the results of my bone density scan that I had last week.

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I have lovely strong bones! There’s no sign of osteopenia or osteoporosis. HOORAY!

I was really pretty worried about it. I had myself all kinds of stressed out and all I could think about was how unfair it would be, how I would probably never run again, and how my CrossFit life would have to change – no more jumping or anything that might be a jarring movement. :/

Thank goodness I don’t have to worry about that!

I do, however, have very low estrogen levels.  Like post-menopausal low.

Oops, probably should have given you a TMI warning. 🙂

Unfortunately, early menopause CAN be a risk factor for osteoporosis so this is something I need to get figured out. My doctor has put in a referral for me to see an endocrinologist and I’m just waiting for all the hoops to be jumped through. Luckily, where menopause is concerned, modern medicine is pretty on-target for taking care of women. 🙂

Okay, and NOW it’s finally time for my workout recap. Gosh, took me long enough to get there, didn’t it?!

I’ll be honest – I’ll be happy when I’m out of that boot. I go back on January 5th for more x-rays and a status check.  I don’t imagine she’ll take me out of the boot on that day but I’ve got my fingers crossed! I’m just happy to know that I’ll be able to run again. 🙂

Monday

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 We started off by working up to our 5 rep max strict press.

I got 65# successfully. Tried 70# but failed on the 5th rep.

Then, the WOD. Death by 10m is a running WOD. Run 10m in the first minute and rest the remainder of the minute, run 20m in the second minute and rest, run 30m in the third minute and rest, 40m fourth minute, 50m fifth minute, etc.

Of course, I’m not running so I rowed. One legged, of course. #beastmode

We got to the 18th minute and the last two runners didn’t finish and Coach called time.

Except, he forgot about ME on the other side of the room and I wasn’t done yet. I still had like 10 seconds left so I could have done the 19th minute. Maybe even the 20th! Oh well. It was pretty funny, actually. He felt like such a turd. Ha! And besides, I was pretty spent so it was probably a good time to stop anyway. I wasn’t sure I was going to be able to get up after all that one-legged rowing so I just sat there for a few minutes. 🙂

 Tuesday

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I was kinda excited about finding my 1RM power clean. Even in the boot!

Last week, I PR’d my 1RM squat clean so I knew I would PR the power clean – I just didn’t know by how much!

My previous 1RM was 95#. I know I’ve gained a lot of strength since then. The only thing is, because of the boot, I get a little nervous powering through my hips because I can’t control my left foot. The boot rocks a little. 🙂 BUT, even with all that, I PR’d with 110#! I almost had 115# but I got nervous and didn’t trust myself enough. Next time. 🙂

For the WOD, I obviously didn’t do the rope climbs. Coach had me do double ring rows and sit-ups as a modification. So, instead of 9-6-3, it was 18 ring rows, 18 sit ups, 12 rows, 12 sit ups, 6 rows, 6 sit ups.

For the power cleans, I set up the bar at 75#. In retrospect, I probably should have gone with 80-85# but it’s so hard to judge how difficult a workout might be, especially wearing this boot. I knew I had pushed myself during the 1RM and I didn’t want to overdo it and set myself back. It’s all good though. I finished in 7:44.

Wednesday

I was treated to a beautiful sunset on my way to CrossFit. 🙂

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Coach had us do a partner warm-up.

3 rounds of:

row while partner does 7 wall balls and 7 ring rows, then switch.

Let me tell you something – this boot makes wall balls an interesting event. Haha

The WOD was Cindy – a benchmark workout.

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I was pretty excited about Cindy because, while I would probably modify the pushups (I can’t actually put the boot down in pushup position – I usually set it on the back of my right leg so, essentially, one-legged pushups), I didn’t have to sub anything!

I kipped all the pull-ups – no bands!, did knee pushups (I started off with strict pushups but knew that wasn’t going to last and I modified to knees after about 15), and, of course, air squats.

I finished 10 complete rounds.

Looking forward to doing that again once I’m out of the boot. 🙂

Thursday

rest day!

I needed it. Holy upper body soreness!

Friday

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We warmed up with some GHD hip and back extensions, GHD situps, GHD back extensions, and ring rows.

My stupid boot won’t fit in the GHD so I did 15 super mans, 15 hollow rocks, 15 sit-ups, and 15 ring rows.

Then, we set up for the WOD.

The Rx weight for ladies was 210# but, that’s probably my 1RM (haven’t tried in a while) so I knew that wasn’t going to happen for the WOD. I set my bar up with 145#.

I don’t have bar muscle ups yet (2015 goal!!!) so I modified with pull-ups and ring dips, 1 for each bar muscle up.

Our box has a shortage of red bands so I had to use a purple band for the ring dips. I actually need the red band because the purple makes them too easy for me no matter how loose I try to make the tension. Another goal for 2015? Strict ring dips so I don’t have to worry about the stupid red band!

I finished in 9:44.

Saturday

Shopping, moving furniture, and cleaning. #functionalfitness 🙂

The YMCA that we belong to has spin classes at 5:30am so I may start adding in a spin class or 2 each week. I’m also considering switching up my schedule to CrossFit on Monday, Tuesday, Thursday, and Friday rather than Monday, Tuesday, Wednesday, and Friday.  I also need to start adding something in on Saturday – maybe an easy go on the elliptical? Gosh, I can’t wait until I can run again.

Talk to me: What did your week of workouts look like? Did you set any PR’s? Do anything new? What are your fitness goals for 2015?

– jennifer

Weekly workout recap – or that week I got to run again!

Hello!

Another week of workouts in the books!

This week was actually pretty difficult but pretty awesome at the same time. 🙂

Monday

I had originally planned on hopping on the treadmill in the morning but when my alarm went off, I just wasn’t feeling it. My nose was all runny and my eyes were itchy and I was cold. So, I reset my alarm and got a few more Zs.

Blew my nose pretty much all day long and considered taking a nap at one point. Pretty sure that would have been frowned upon at my office. So, I took some Emergen-C instead. 🙂

6pm CrossFit

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Holy. Cow.

Whoever programmed this WOD was out for punishment.

It looks pretty unassuming on the surface.

But, when you’re actually doing it? Well, that’s a whole different story.

Thank goodness I took that Emergen-C!

I set up my bar with 165# for the deadlifts. There were quite a few of us so we were sharing rings and bands (used a thin red band) and wall balls (14#).

That’s where I started. Wall balls.

You know what? 30 minutes is a looooonnnnnggg time.

30 minutes of 40 deadlifts, 80 ring dips, and 120 wall balls.

Those wall balls were making me lightheaded and the 165# deadlifts did not get any lighter and I’m pretty sure the minutes got shorter.

Relieved would be a good word to describe how I felt when time was called. Exhausted would be a GREAT word to describe how that WOD made me feel.

Tuesday

Again considered getting up for an AM elliptical workout but decided against it. I only felt like a tiny little slacker so I’m pretty sure I needed to stay in bed.

Thank goodness I did.

6pm CrossFit

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Seriously, people. 2 ridiculous workouts in as many days?!

I was still pretty sore from Monday – my triceps were sore, my hamstrings were sore, my whole body was sore.

We did burpees and air squats as our warm-up and those were plenty difficult.

CrossFit – where the warm-up can be as difficult as the workout. Haha!

I really, really, really wanted to run the 400s but chickened out and opted for the row instead. Seriously, runners have it easy sometimes. Running and rowing are so NOT the same thing!

So, for this WOD, you had to do 3 rounds of Cindy in each round. But, you couldn’t just knock out the 15 pull ups, 30 push ups, and 45 air squats all at one time. Nope, you had to go in order – 5, 10, 15, 5, 10, 15, 5, 10, 15. Honestly, I think that’s the best way to break that up anyway.

I kipped every single one of my pull ups. That’s 75!!! I was able to consistently string together the first 3 and then the next 2. Sometimes, I got 4 in a row. I think I might have gotten all 5 in a row one time during that first round.

I did every single push up on my knees. I knew I wasn’t going to be able to do them all Rx and my triceps were hurting anyway. I decided to go for good form over Rx with bad form.

I finished in 40:22 and I was a big ole sweaty mess. Holy cow what a burner!

These past two workouts have really tested my mental strength – kinda like a long run does. I was tired, both physically and mentally (end of a long work day) and I wanted to stop and just curl up into a ball but I didn’t. I pushed through it. The reward was on the other side – a sense of accomplishment and knowledge that I worked hard. 🙂

Wednesday

AM Garage workout

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I did it!! I made it out of bed for a spin on my elliptical!

Man, were my legs sore, though!

I opted for a slightly less strenuous workout – just something to get the blood flowing and help stretch my legs. I did a basic 30 minute workout but bumped the incline up to 20%.

Felt pretty good when I was done although I was still a little stiff when I was stretching.

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I need to run. I want to run. I think I’m ready to run.

Interestingly enough, tonight’s WOD includes running……hmmmm…….

6pm CrossFit

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We started off with strength – 5 rounds of 5 reps of Pendlay Rows.

I’ve never done Pendlay Rows before. Heck, I’d never ever heard of them so I YouTubed it.

They were interesting. And definitely not easy!

Then, the WOD.

5 minutes of hell Burpees and then a mile run for time.

Yep, a RUN! Not a ROW!

I decided to run!! OMG, I was so excited!!!

I was so excited about the running that I didn’t even CARE about the burpees!

Of which I did 50, btw.

5 minutes of burpees is a long time and a LOT of burpees.

Then, we headed out the door for the run.

BLISS!

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It is possible that I ran a little faster than I should have (7:55) but I felt like I had a good, smooth, easy, steady pace. Yes, I probably should have run slower but I felt like I was going so slowly already! And my foot felt pretty good!

I was definitely a happy girl. 😀

I plan on resting my foot on Thursday and doing nothing. There’s running in the WOD on Friday and I’m going to play it by ear.

Thursday

Rest day

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Ginny had to go to the vet in the morning for her comprehensive exam and that’s a drop off appointment. So, I’ll be picking her up after work which leaves out CrossFit. Plus, I had to leave earlier to get her there and still make it on time to work so, no morning garage workout for me!

But, that’s okay. I need to rest my foot.

Now, let’s talk about my foot.

I’m not sure. My foot feels a little stiff (I guess that’s the best word) but it doesn’t really hurt. Maybe it’s a tiny bit achey but maybe I’m just focusing too much on it. Maybe I’m just stressed out about it. Maybe I shouldn’t have run a 7:55. I don’t know.

It’s not swollen and it doesn’t hurt. I’m probably just over-sensitive and worried. Definitely glad I’m resting it today and I may row instead of run in tomorrow’s WOD, just to be safe. We’ll see.

Friday

6pm CrossFit

This workout…

that whole “not for time” business makes it seem easier and more laid back….

but, yeah, this one was something else.

Tough.

Snuck up on you.

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Basically, it was bench press, row, spot your partner, bench press, row, spot your partner, bench press, row, spot your partner…..etc

I started with 75# but failed at rep 8 in my first round, went and did my row, and then came back to spot my partner.

I decided to drop my weight down to 70# even though the board said to pick a weight and stick with it. I didn’t intentionally pick too heavy a weight – I wasn’t sure what I could do and just started with 75#.

I finished out the whole workout at 70#.

As the bench press reps got smaller, the row got harder and harder.

This one was a surprising lung burner!

Then, we did the 400m run for time.

Everyone else sprinted, I just ran.

My time didn’t matter to me, the actual act of running was what made me happy. 🙂

And, my foot felt pretty good. The stiffness that I felt on Wednesday/early Thursday went away.

I’m definitely going to take it easy getting back into running but I really loved the little bits of running I had this week. 🙂

Saturday

Rest day.

Because of all the cardio and the running yesterday.

Okay, honestly, my iPod wasn’t charged and I didn’t want to elliptical without music.

That’s pretty bad, isn’t it? #dontjudgeme

Talk to me: What did your week of workouts look like? Have any surprisingly tough workouts? Did you do anything that made you blissfully happy?

– jennifer

Cindy, some Paleo grub, and moving stress

Hello!

Happy Tuesday!

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So, yesterday was my first day of “unemployment.”

I was busier at home than I probably would have been had I gone into the office!

We’ve got a move prep list that is a mile long.

ACE- Long Scroll-Whitepapers

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Okay, maybe not really, but there’s definitely a lot of stuff on there!

We actually managed to get a fair amount accomplished – including setting up the house cleaning and carpet cleaning companies.  What a stress relief that was!

We can certainly clean the house ourselves but the prices that were quoted were just too awesome to pass up and, BONUS, now we don’t have to scrub the baseboards!

My least favorite part of cleaning.

Palpable relief. 🙂

This is my last week of CrossFit at Alpha Omega.

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I’m such a nerd that, even though I’m just coming home afterwards now, I’m still getting up at 3:30 to make the 5am class.

(I live like 35-40 minutes from the box.)

The 5am class is my family.

I’ve planned out my “going away” WOD for Friday.

It’s going to be a good one. 🙂

Today, we did Cindy.

I actually LOVE Cindy!

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I really liked that we worked on kipping pull-ups before the WOD.

Helped me focus my kip before the WOD.

I knocked out 14 rounds + 6 reps – all Rx!

WHOOP!

After a while, it was difficult to string together more than 2-3 kipping pull-ups at a time but I kept on.

I’m hopeful that the next time I do it, my kip will be that much more efficient and I’ll be able to get more rounds done.

So, I’ve tried some new Paleo meals the past few nights.

Sunday was Bacon Beef Butternut Squash from the Civilized Caveman.

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Om nom nom!

The balsamic onions really make this dish something special so don’t skip that part.

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Trust me.

*Note: 30 minutes may not be long enough for the initial cooking time for the butternut squash.  If the flesh doesn’t come out easily, put that baby back in the oven. You definitely want it tender.

Last night, was Bacon Chicken Bowl from Juli at PaleOMG.

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Let me tell you something.

O. M. G.

This dish was the bomb x 12!

And, so stinkin’ easy!

And, I made some extra chicken and there’s a whole sweet potato left – JACKPOT!

I already claimed the leftovers for lunch.

Nope.  Not sharing.

#sorrynotsorry

Question: How many times have you moved in your life?

I was a Navy brat, an active duty Sailor, and am a Navy spouse, so I’ve moved a lot my whole life.  This will actually be my 26th move.

!!!!