Weekly workout recap – or the one where I almost vomited

With self-discipline, most anything is possible. – Theodore Roosevelt

Hi there!

It’s been quite the week of workouts. I’m actually pretty thankful to have a rest day today (rain + homework = stay inside all day) and tomorrow. My quads still need some rolling out and my shoulders, pecs, and hands (yes, hands!) are still recovering. But, I’m not complaining. That’s the best kind of sore. 🙂

Monday

I could have gone to the box on Monday. But, I went shopping with Thing 2 instead. Mother/daughter time vs WOD? Yeah, I made the right decision. 🙂

Tuesday

6pm CrossFit

On the surface, this looks like it wouldn’t be too rough. Which is why you should never just look at the surface (did you ever notice how ‘surface’ is a strange word?) or judge a book by its cover or think any workout that involves both running AND rowing and manages to throw in burpees and lasts 30. Minutes. Long. is anything BUT rough.

Of course, I’m still not running so I had to sub 10 calories on the air dyne bike.

source

The idea was to finish whatever you were doing around the 50 second mark so you would have a small amount of breathing/transition time. Coach told us most people would scale the workout and that was recommended. He even had to scale the run! Then, he also said he spent a little bit of time with his head hanging over the trash can. Oh goodie.

So, I started off pretty well but by round 4, maintaining 10 calories on both the rower and the bike was getting really, really hard to do. By round 5, I scaled down to 8-9 calories on the rower, 7-8 burpees, and 8 calories on the bike. And that’s pretty much where I stayed. And, it was quite possibly one of the toughest things I’ve ever done. I wanted to quit. For reals. Just stop and breathe. But I didn’t. Not until Coach called time, that is, and I fell off the bike and laid on the floor. And, I didn’t vomit. But I thought about it.

Wednesday

5:30am Spin Class at the Y

Because I am a glutton for punishment.

This class was so much better than the first class I went to! Got in a great leg burning workout! After the class, I went out to the floor and did a little core work – mostly planks, Russian twists with a 10lb ball, and V-ups. I definitely felt that later.

6pm CrossFit

thankfully, NOT a metcon

The snatch is one of the most difficult and complex olympic lift. Most people really struggle with it and I am definitely one of those people. BUT, I’m getting better!

Coach had us warm up with 2 rounds of 5 push ups, 5 ring dips, 5 GHD sit-ups, 5 GHD back extensions, 10 walking lunges, 5 supermans, and 5 PVC overhead squats.

That was in addition to the standard warm-up that I had already completed. OY!

I started off with just the 35# bar working on the complex. Coach really wanted us to work on our hook grip and form during this stage – it wasn’t about the weight.

The hook grip is SUPER difficult. Basically, when you wrap your hands around the bar, your thumb goes UNDER your first two fingers. So, you’re not actually holding the bar, per se; you’re more holding your thumb. This helps with control of the bar – since you’re holding your thumbs, the bar is less likely to slip out of your hands. It’s very uncomfortable until you get used to it. And I’m definitely not used to it. My hands were TORE UP and so stiff by the time we were done.

I ended up finishing the complex at 45#. Coach gave me some great critique and said that he could see that I’ve improved and that I’m really concentrating on getting it right. I struggle with speed in my hips (but, they’re a LOT faster than they used to be!) and sometimes, the bar goes too far out in front of me but I’m getting there. It’s work in progress.

For the 1 rep max of the hang snatch, I got 55#. I tried 60# but failed. A few times. That’s alright, though. Work in progress. 🙂

Thursday

6pm CrossFit

I wore my cute new grey capris!

*Note to self – don’t wear the cute grey capris to a sweat-inducing workout. Especially if you take sweating very seriously. Or you are a sweaty betty. It’s not attractive when it’s all over.*

This workout, though.

My hands were still pretty stiff from the snatch complex so I wasn’t sure how all those pull-ups were going to go. But, somehow, I managed to Rx this workout. Without ripping my hands! I finished in 18:52.

Friday

5:30am Spin Class at the Y

Why do I do this to myself? Oh yeah, glutton for punishment. Crazy. Nuckin’ futs, as my sailor likes to say.

Apparently, Fridays are the “advanced” class. Um, yeah. This workout was a beast. One of the students had a heart rate monitor and he said it showed 900-some odd calories burned. Yeah, I could see that.

Then, I did an abs circuit I found on Pinterest.

 

Dude, this was NO joke. I couldn’t do all 6 rounds. I did 4 rounds and couldn’t do any more. I couldn’t do all the movements for 30 seconds – the V-sits, bicycle crunches, and tummy tucks kicked my butt. My abs were on FIRE. It was awesome!

Talk to me: How long did it take for you to get comfortable with the hook grip? What core workouts are your least (or most) favorite? Are wall balls the worst thing ever?

– jennifer

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 – more boot + tired muscles

Hello!

Happy first finished week in December!

Can you believe it’s almost 2015? Where did 2014 go?!

It’s been an interesting week for me. And not really interesting fun. More like….interesting odd.

It’s hard to explain but let’s just say I’m glad it’s the weekend and I get a couple days of rest and recuperation.

If you remember, I’m back in the boot but I still made it to CrossFit 4 times this week.

I had actually considered doing the Saturday class but …. yeah. Didn’t happen. Even though I got up at 5:30 this morning.

Anyhoo…this week was pretty tough, workout wise. I definitely have some sore and fatigued muscles. Not complaining though. 🙂

Monday

I was really kind of looking forward to this workout. The last time we did this (or at least I did this) was the day I hurt my right foot. Haha! Pretty coincidental, I thought.

For some reason, I didn’t record my weight that day. Or, if I did, I have absolutely no idea where I wrote it down because, I can’t find it. That really sucks from a tracking progression standpoint but, in my defense, my foot was pretty sore and I wasn’t in my right mind. Not that I’m ever REALLY in my right mind. 😉

Anyway, Coach had us warm up with oh, I don’t know, a hundred push ups.

Okay, so not really. But, it was A LOT.

Then, we got down to business because it was a big class and benches are a little limited.

I went with 75# and that may have been a little aggressive but … the board did say, “this should be heavy.”

It was.

I failed quite a few of the rounds but only by a rep or two.

Instead of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, my rep scheme for the bench press was 8, 9, 6, 5, 4, 3, 4, 3, 2, 1.

I can’t believe I actually went UP one twice! I was really fighting hard for those.

For the pull-ups, I certainly don’t have that many in a row without the band so I went with the purple band.

By the time I hit round 6, my whole body was wiped and I was fighting for each rep.

It’s all good though. I got them and I definitely got a good workout in.

And, I was happy to have short hair because I knew raising my arms was going to be tough in the morning. Short hair for the win!

Tuesday

My whole upper body was sort from Monday – hell, it even hurt my shoulders when I sneezed! – and the bar felt extra heavy during the front squats.

I didn’t work to actually find my 3 rep max front squat because I can’t put that much weight on my foot, boot or not. So, I stuck with 65# and just got some good reps in. This helps me continue to work on hip mobility and remembering to drive my knees out.

For the WOD, I rowed the run (um, have I ever mentioned how difficult one-legged rowing is?) and did 55# for the front squats. Opted for this weight because of the sheer number of them and I didn’t want to over stress my foot. The weight ended up being a good choice but boy were my legs and arms tired in that last round. Running is so much easier than rowing because there’s no pulling involved. In addition to my legs getting a workout, my arms and shoulders got a workout, too, and, after Monday’s WOD, my whole upper body was pretty smoked.

I apparently forgot to write down my time so I can’t tell you how long this took me. #fail

Wednesday

I finally got in to see the orthopedist to find out what the damage to my foot was!

And, yep, that’s a fracture. A real and complete one. No stress fracture for me this time! Thankfully, it’s not displaced and it should heal quite nicely. It’s also a really excellent thing that I self-treated and put myself back in the boot. From time of injury to time of appointment, it was almost 3 weeks. If I hadn’t had the boot, I’d have been walking around on a fractured foot and probably doing more damage with each step. Well, honestly, I probably would have given up and gone to the emergency room at some point because my foot HURT.

One major concern from having, basically, back to back fractures in my feet is the WHY did this happen? Bone density is a big issue and we’re addressing that because my grandmother had osteoporosis and my mom has recently started taking some bone density medications, too. I’m really too young to start having these kinds of issues so the orthopedist is putting things in motion to see where my bones are at. I had blood work done to check my vitamin D and estrogen levels and all those came back normal (thank goodness!). Next up is the bone density scan on Tuesday. Best case scenario is that comes back normal and this fracture was just an impact injury and an unfortunate coincidence. *fingers crossed*

So, what does one do when she finds out she’s actually fractured a bone in her foot?

CROSSFIT!

to take the stress off….duh 🙂

And, weight bearing exercise is GREAT for bone health.

I obviously didn’t practice my rope climbs during this class. Didn’t want to end up in a double boot. Haha! Actually, I did a few scaled where I was pulling up from the floor but mostly, I just watched everyone else and did some squats and dynamic stretches to keep me loose for the WOD.

We did a Hero WOD today – Randy.

source

Randy Simmons was an LAPD veteran and Swat Team member who was killed in the line of duty on February 7.

75 power snatches. For time.

Because I’m limited by the boot, I kept my weight pretty low. 75 power snatches are no joke and I wanted to be able to complete the workout without breaking myself even further. The prescribed weight was 55# and I scaled down to 35#.

Yes, that seems light but, it’s 75 of them, and I can’t explode through the hips like I need to because of the boot.

I finished in 9:00.  Afterwards, I felt like I might have been able to do 40-45# but, I know I chose the right weight because I got a good workout, it wasn’t easy, and I’m injured so scaling was imperative.

Thursday

I rested. YAY!

Well, sort of. I came home from work and cleaned up my house a little and finished putting up the inside Christmas decorations. By the time 8pm rolled around, I was beat. My own little Christmas WOD. haha!

Friday

Man, I was so totally not even in the mood.

But, I still went because I knew that it was the right thing for me to do.

I know the picture of the WOD is a little difficult to read. I’m not tall enough to snap the picture straight on and there’s a light right there that reflects off the board. The workout was a 24 minute AMRAP (as many rounds as possible) of a 400m run, 12 DB thrusters, 16, KB swings, 20 box jumps.

Did you know that 24 minutes is a really, really, really long time? Especially when you’re doing dumbbell thrusters? After a one-legged row?!

I obviously rowed instead of running. I scaled the DB weights down to 20# (too much full body movement – didn’t want to take the chance of falling over/forward). I used the Rx weight for KB swings since that’s a pretty stationary movement as far as feet go. And, I did box step ups onto an 12″ box leading with my right foot.

I managed 3 complete rounds and got through the row and the DB thrusters on the 4th round.

Those DB thrusters. Ooof.

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

– jennifer