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!

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.

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

 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

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. 🙂

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.

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

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, aka holy sore muscles, batman!

Hello!!

Happy Saturday!

Had a great week of workouts this week. 🙂

Week 2 without the boot! Whoop!

Monday

6pm CrossFit

Man, I knew this workout was going to hurt, especially after the fun we had on Saturday night. I got a good 9 hours of sleep Sunday night but still, I’m too old to party and stay up late. Haha.

We started off with the 10 minute EMOM of 1 clean & 3 shoulder to overheads. Didn’t matter HOW we got the bar over our head (strict press, push press, or push jerk), just that we did. I went with the push press.

I decided on 75# (in retrospect, probably could (should!) have gone with 80#) and got set up. 95# is still my max for power clean but this was a full clean which meant we had to go into a full squat. I actually haven’t tried that at 95# so I don’t know how I would do. I decided on 75# because I didn’t want to overload the bar after taking it easy while my foot was in the boot.

During this part of the workout, I assigned myself the task of “dog-sitter.”

Brian (yes, that’s really his name! Don’t ask me what his dad’s name is though. He’s just the guy who brings Brian to the box.) decided he wanted to chew on his doggy-bags and bag holder and I had to admonish him a few times. His dad was on the other side of the gym and couldn’t see what was going on. Of course you know I had to WOD near the adorable puppy! J

I dropped the weight down to 65# for the WOD because there were so many and thrusters involve a squat each time. Oof. Of course, I can’t do muscle ups so I grabbed a band and worked on my chest-to-bar pull-ups – scaling was 2/1.

I’ll tell you what – I was BEAT after this workout. Getting the 4 and 2 reps of thrusters done was tough work. I finished in 9:15.

Tuesday

Garage workout

Because I’m not really in my right mind, I got up before the sun and headed out to the garage for a turn on my elliptical. 🙂

I know heading out the door for a run is still a few weeks away but I still want to keep up on my cardio, now that the boot is gone. I figure I’ll do a couple doubles a week with elliptical/spin bike workouts in the morning.

My elliptical is ancient (had it since 2007) but it does have some pretty good programmed 30 minute and 45 minute workouts. And, I can adjust the incline! There are 3 settings: 10%, 15%, and 20%. I had it set at 15% this morning.

One of the 30 minute workouts is Target Toning II and that one really focuses on the lower body. There’s a lot of backwards pedaling and squatting involved.

If you’ve never tried squatting while running on the elliptical, you should. Just be prepared to cry a little while you’re doing it. Holy. Hard.

And, I finished before the sun came up! It’s going to be soooo much darker when we “fall back” on November 2^nd.

6pm CrossFit

I was so sore from yesterday’s workout by the time I got to CrossFit. I was looking forward to the warm-up just so I could loosen up a little!

Some of finished the warm-up before the class so Coach had us work on skills we didn’t have yet. I went for some kipping swings on the rings as part of muscle up progression. I’m nowhere near a muscle up but I’ll never get there if I don’t try! My kip is really coming along though and that’s a good start!

We started with deadlifts – 3 sets of 10. I warmed up with 85# just to get the blood flowing and then we started putting weight on the bar. I did 115#, 135#, and 155#. Those last few at 155# were tough but I know it’s not my 10 rep max.

Okay, 10 rep max just sounds weird to say. Haha!

For the WOD, we ran out of kettlebells pretty quickly for the kettlebell deadlifts so I went for the 25# dumbbells. The backward lunges (with the weight) were designed to simulate a walking lunge but I was nervous about stepping back with my healing foot. Coach had me do weighted box step ups (one 25# dumbbell, 20-inch box) – alternating step up foot but I stepped down with my left foot each time. I’m still nervous about stepping blindly with that foot – last thing I want is to have to put that boot back on!

For the knees to elbows, I managed a pretty good kipping swing the whole time! I think I may have finally figured it out! The secret is to drive your legs down straight rather than let gravity take them and you end up swinging like you’re a little kid on the monkey bars.

I knocked out 5 rounds and was 5 deadlifts into the 6^th round at 8 minutes.

Wednesday

6pm CrossFit

Okay, so overhead squats are my nemesis.

So, doing them before the WOD and as part of the WOD is pretty intimidating.

I have been working on my hip flexibility and mobility so I was pleased that my OHS improved but I stuck with 35# because adding weight made me wonky. Less wonky than before but still wonky. Coach wanted me to work on being less wonky so that’s why I stuck with the lower weight.

For the WOD, I did 35# and did GHD sit-ups as a sub for the box jump overs. GHD sit-ups mimic the explosive movement in the box jump overs without the hard landing on the feet.

I’d like to say I remember my time but…..

Afterwards, I worked with Coach a little bit on technique. I wanted to understand what I looked like when I was doing it right and wrong.  I can only improve with understanding of the movement and the way I approach it. I WILL master overhead squats!!!

Thursday

Garage workout

I’ll tell you what. I was TIRED heading into Thursday morning.

My wings (lats) hurt and my legs were so very, very tired.

I figured that a turn on the elliptical was probably a good idea just to stretch me out.

I opted for a lighter workout – especially since I knew what was in store for me at CrossFit.

6pm CrossFit

Oh, hello rowing!

Only 6 of us showed up for the 6pm class (bunch of scaredy-cats!!) and, interestingly enough, there were 3 girls and 3 guys. So, we did girls against guys!

Of course, us girls lost but we kicked ass anyway. 🙂

I actually totally enjoyed this workout but that’s because I kinda like rowing.

All those time when I couldn’t run and I turned to rowing = I kick ASS at rowing! 🙂

Friday

I had a free day off of work and I took it.

The first thing I did (okay, maybe not exactly the first) was take Eliza to the vet for her immunizations.

She was sick at her last appointment so they just gave her antibiotics and avoided the immunizations. Well, she finished her meds and it was time.

She was less than thrilled.

Then, I went crazy and cleaned the house and garage and fixed things, including dinner.

I was WIPED OUT by the time the day ended.

A full day of manual labor trumps CrossFit any day of the week!

(although, I must admit, I was thanking CrossFit when I was shoving boxes up into the attic in our garage!) 🙂

Saturday

My plan for today was to elliptical for 45 minutes.

Except, I was physically beat.

So, I just watched the sun rise and called it a rest day. 🙂

Talk to me: What did your week of workouts look like?

– jennifer

Weekly workout recap – no boot, week 1

Hello!

Monday was my first official day without the boot – both at work AND at CrossFit!

It felt really nice to wear a PAIR of shoes rather than one shoe and that stupid, but good for me, boot. I can’t wait until I can get back out and run but right now, I’m following doctor’s orders – no running, no jumping, no impact activities.

Which, of course, means I will probably have to modify MOST of my CrossFit workouts but it’s okay. At least I don’t have to stand on a 5lb plate to balance my hips when I’m doing squats! #thestruggle

6pm CrossFit

Monday’s workout was a good one:

I am not yet up to 135# power cleans yet so I modified it down to 75#. In retrospect, I should have bumped it up to 85# but I wasn’t sure how much I could handle. Less is best sometimes, especially when you’re healing an injury.

As for the deficit handstand push-ups, well, I can’t even do regular handstand push-ups so of course I had to modify those. I was very wary of how I would come down from the handstand position so I opted for the bands.

I knew I could control my “dismount” with the bands since my right foot would be wrapped around it forcing me to lead with my left foot. I went with 2 purple bands this time, instead of a green and a purple, (which means less help) and I worked my BUTT off for every single one of those push-ups. I wish I could remember my time. Probably would be good for me to record such things…..

Tuesday

Garage workout

We had the Chief’s pinning – Navy Chief, Navy Pride! – today so I knew I wasn’t going to make CrossFit. I took the whole day off work so I could go to the pinning and the reception afterwards. I also really needed to hit the grocery store since I didn’t have the chance this past weekend. So, I headed out to the garage for an early morning elliptical workout!

It’s my first time on the elliptical since the stress fracture and it felt pretty good! I had no issues with feeling any pressure on my foot. I adjusted the elliptical so I could look out the doors and watch the sun come up while I was working out. It was nice!

Wednesday

6pm CrossFit

We had a 20 minute AMRAP (as many rounds as possible) on the schedule today.

(TTB = toes to bar and DB snatch = dumbbell snatch)

Of course, I couldn’t do the double unders so I modified with rowing. Coach wanted me to do a 30 calorie row but…..after a minute of rowing, and pulling really hard, I was only at 15 calories. So…..I dropped it to a 15 calorie row.

Before you think I was slacking, if I had done the airdyne bike, he only wanted me to bike for 30-45 seconds and he based that on the time it would take people to get their double unders done. So, I figured a minute of fast rowing was a pretty good substitute. He agreed afterwards once he gave it some thought and realized how long a 30 calorie row would actually take.

Anyway, I used a 25# dumbbell for the snatches and propped my right foot on my left ankle for the push-ups until I couldn’t do that anymore and I dropped to my knees. (Doc doesn’t want me planking or doing anything, like regular push-ups, that will put pressure on the joints in my foot.)

I squeaked out 5 complete rounds and 10 TTB. And yes, I made sure to drop onto my left foot when I came off the bar.  🙂

Thursday

6pm CrossFit

Holy cow, the warm-up was a workout in itself!

Coach had us partner up and grab a wall ball. I partnered with Claire who is nursing a torn ACL. Gimps for the win! 🙂

We were supposed to do 3 rounds of: 200 meter run carrying the wall ball, 10 partner wall ball shots, and 10 partner wall ball situps.

Obviously, Claire and I couldn’t run so we airdyned for 15 calories, then did the wall ball shots and the situps. We used a 14 pound wall ball.

The actual WOD was a killer:

The idea was heavy front squats but not so heavy that you couldn’t string some together.

I opted for 85#.

Probably not my brightest idea ever. That sh*t was HEAVY!

We had to power clean it up and then go into the squats – no friendly racks for us! 60. Squats.

I did box step ups because, obviously, I can’t do box jump overs.

Took me 11:42.

Yes, I felt that on Friday. Oof. #legday

Friday

Rest Day

Molly had her comprehensive exam and teeth cleaning scheduled so I dropped her off early and picked her up after work.

She was still a little loopy. 🙂

My legs needed the rest after Thursday’s front squats so I wasn’t sad about the rest.

Saturday

Garage workout

Man, when I woke up this morning, I really did NOT want to get out of the bed.

But, I did. 🙂

Set my elliptical on 20% incline and did an nice 30 minute workout.

It felt good to stretch my legs out and, of course, I’m glad I got up and got outside.

Talk to me: What did your workouts look like this week? Did you have any motivation issues?

– jennifer