Today was my first day at the CrossFit gym in my new city -- see linky love in the sidebar.
I scaled the WOD and I am totally OK with that.
I'm sure it's been apparent due to my lack of posting that my CrossFit workouts have been minimal to nonexistent the last few months. I really lost my fire and my purpose for doing CrossFit -- I didn't really know why I did it anymore. After I reached the point where I was Rx-ing 90% of movements in WODs, I didn't really progress much farther, and I also lost that excitement of doing new things that I didn't think I could do.
I recaptured that feeling with my marathon training, and with a totally new activity I had never done before -- yoga.
Today I decided that the next 3 months I'm living here, I'm just doing CrossFit because it's fun and I like it. I'm rebooting, restarting, resetting myself. There are a lot of stories that I have in my head about myself as a CrossFitter. I'm throwing those away. I will be whatever I want to be, and achieve whatever I want to. And if I don't *want* to do something, I don't have to beat myself up over not trying.
These next 3 months are my time to start fresh, and rebuild from the ground up. Time to get this foundation solid.
--
"Bradley"
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
Results: Scaled to 5 rounds, 20:40-ish (bad memory)
My blood blister / giant callous from Nicole on Monday ripped open in round 2, so the right grip went on. The left hand ripped open in round 5. I think this was caused by a combination of two things: I haven't shaved down my callouses in a week or so, and I should have after pullups on Monday. And the pullups bars are pretty rough -- good for hanging onto, bad for poor hand care.
Friday, August 26, 2011
Wednesday, August 24, 2011
Weigh-Ins, for posterity
I got tired of these weigh-ins being listed on my side bar, but wanted to save them for posterity. So, a post. :)
This was my weight loss while following a relatively "clean" or Paleo diet, and CrossFitting on pretty regular schedule of 3 on, 1 off, 2 on, 1 off. And if you care about that kind of stuff, I'm 5'6''.
Unlike others, I didn't have 20 pounds fall off the moment I started eating Paleo. I lost a couple pounds a month, gradually. After reaching 143 in January, I actually started to gain weight back from putting on muscle. Which is just fine with me, I wasn't trying to achieve a certain number on the scale -- I just wanted to look and feel better than I did when I started. Goal achieved. :)
161.8 -- 08/05/2009
159.2 -- 08/12/2009
157.0 -- 08/19/2009
158.0 -- 08/26/2009
157.8 -- 09/09/2009
158.6 -- 09/16/2009
156.4 -- 10/07/2009
153.4 -- 10/27/2009 -8.4
154.0 -- 11/11/2009 -7.8
152.8 -- 12/11/2009 -9148.0 -- 01/10/2010 -13.8
146.8 -- 01/20/2010 -15
145.0 -- 01/27/2010 -16.8
143.2 -- 01/31/2010 -18.6
--
This isn't necessarily a case of a dramatic visual change. I went from looking pretty average to looking fit. And more importantly, I felt awesome, had tons of energy, and gained tons of confidence by physically achieving things I didn't think I could do. Go CrossFit. :)
 |
| July 2009 |
 |
| Spring 2010 |
 |
| Later w/ more muscle - October 2010 |
Tuesday, August 23, 2011
Nicole
Early Monday morning I made my second attempt at this benchmark. First attempt was a little over a year ago.
I am sad to say that today I feel like I got hit by a truck from the waist up. OMG. My abs are sore, my elbows have a bit of tendonitis going on and let's not even talk about my shoulders. It's so funny that no matter what else you do in your time off, when you stop doing CrossFit you get soooo sore from the most benign workouts!
Husband got 87 (7 runs), and his pullups were strict, no kipping. I've said it before, and I'll say it again. He is a freakin beast. Makes me so proud to be his wife. :)
"Nicole"
AMRAP in 20 minutes:I was pretty focused on making my runs fast and efficient, but I think with the pullups I wasn't exactly exerting my most "max" effort. Husband and I got up early to fit a workout in, and had a full day afterwards -- finishing cleaning our apartment, move out inspection, pick up car trailer, drive to our new place about 6 hours away, and start unpacking. That made it kinda hard to pour all my energy into my workout, because I knew I would need lots of energy all day.
Run 400m
Max pullups
Score is total number of pullups.
Results: 40 pullups (6 runs, 10-7-5-7-5-6)
I am sad to say that today I feel like I got hit by a truck from the waist up. OMG. My abs are sore, my elbows have a bit of tendonitis going on and let's not even talk about my shoulders. It's so funny that no matter what else you do in your time off, when you stop doing CrossFit you get soooo sore from the most benign workouts!
Husband got 87 (7 runs), and his pullups were strict, no kipping. I've said it before, and I'll say it again. He is a freakin beast. Makes me so proud to be his wife. :)
Tuesday, August 16, 2011
Marine Corps Marathon
So, if you've been reading my blog for a while, you've probably noticed my CrossFit workouts have been pretty light lately. No, I haven't given up working out. I'm just training for a marathon. :)
On October 30th I will be running the Marine Corps Marathon to raise money for the Semper Fi Fund.
To donate, visit my Active Giving page: Team Wissmann
To read more about my training, visit my blog: Team Wissmann
On October 30th I will be running the Marine Corps Marathon to raise money for the Semper Fi Fund.
The Semper Fi Fund is a nonprofit set up to provide immediate financial support for injured members of U.S. Armed Forces and their families. We direct urgently needed resources to Marines and Sailors, as well as members of the Army, Air Force or Coast Guard who serve in support of Marine forces. The basic ideal that drives our efforts is simple: as much as these American heroes have sacrificed, they deserve the best care and support available in their hour of need. Injuries are often severe, and the road to recovery or rehabilitation can be long and costly.My fundraising goal is $2,500, and to get there I'm looking for 125 people to donate $20 each. Please consider making a donation, any amount no matter how small will help make a difference in the life of an injured service member.
To donate, visit my Active Giving page: Team Wissmann
To read more about my training, visit my blog: Team Wissmann
Sunday, August 14, 2011
Wilmot
Did this one in my garage on Saturday at 5pm, and it felt like it was 200 degrees in there! After round 3, I went inside and shut the door to do my squats so I could breathe.
My ring dips are back to being a bit crappy. Shouldn't have stopped practicing them!
"Wilmot"
6 rounds:
50 air squats
25 ring dips
Results: 33:33, two skinny bands to scale ring dips
My ring dips are back to being a bit crappy. Shouldn't have stopped practicing them!
"Wilmot"
6 rounds:
50 air squats
25 ring dips
Results: 33:33, two skinny bands to scale ring dips
Thursday, July 7, 2011
Catch-up
Today
Short beach loop
Distance: 4.61 miles
Time: 53:17
Pace: 11:33/mile
I took 3 fairly long walk breaks. The sun was too hot -- I should've done this run about an hour earlier. Also, this was my first long-ish run in quite a while. Due to wildfires conditions have been really smokey here off and on for the last month. I've really lost a lot of what I built up, but hopefully I can get it back quickly with runs a few times a week.
Wednesday 7/6
Did a WOD I got from Angie.
50-40-30-20-10
kb swings (16kg)
AbMat situps (butterfly)
Results: 13:10
Would like to try this one with Russian swings and the 24kg kettlebell sometime.
Tuesday 7/5
"Fran"
21-15-9
thrusters (65#)
pullups
Results: 10:28
Not my fastest (9:10 @ Level I Cert), and not my slowest either, but only barely. The issue this time was just conditioning. My heartrate was off the charts, and that's what slowed me down the most -- catching my breath. I probably could've benefitted from someone getting in my face too. :)
Sunday 7/3
I ran for ~37 minutes and I don't the distance of my route. It felt good to be up early and outside.
Friday 7/1
Yoga, good times as always. I realized that doing the 11am class really makes a difference in how hot it feels in the room. I think it must be the sun coming in or hitting the building. I never start to feel like it's too hot to breathe in the 5pm or 6pm classes that I've taken.
Thursday 6/30
~30 minute run in the morning.
WOD @ 5:30 (only had 1 student in class, so we did the WOD together :))
4 rounds
800m run
50 air squats
then
50 hands-off pushups
Results: 30:09
Monday 6/27
Squat 12-12-12-12 @ 105
That really hurt.
Metcon:
10-1
Pullups
AbMat situps
14:56
Went mental on the pullups, eeek.
Hit yoga that night as well.
Short beach loop
Distance: 4.61 miles
Time: 53:17
Pace: 11:33/mile
I took 3 fairly long walk breaks. The sun was too hot -- I should've done this run about an hour earlier. Also, this was my first long-ish run in quite a while. Due to wildfires conditions have been really smokey here off and on for the last month. I've really lost a lot of what I built up, but hopefully I can get it back quickly with runs a few times a week.
Wednesday 7/6
Did a WOD I got from Angie.
50-40-30-20-10
kb swings (16kg)
AbMat situps (butterfly)
Results: 13:10
Would like to try this one with Russian swings and the 24kg kettlebell sometime.
Tuesday 7/5
"Fran"
21-15-9
thrusters (65#)
pullups
Results: 10:28
Not my fastest (9:10 @ Level I Cert), and not my slowest either, but only barely. The issue this time was just conditioning. My heartrate was off the charts, and that's what slowed me down the most -- catching my breath. I probably could've benefitted from someone getting in my face too. :)
Sunday 7/3
I ran for ~37 minutes and I don't the distance of my route. It felt good to be up early and outside.
Friday 7/1
Yoga, good times as always. I realized that doing the 11am class really makes a difference in how hot it feels in the room. I think it must be the sun coming in or hitting the building. I never start to feel like it's too hot to breathe in the 5pm or 6pm classes that I've taken.
Thursday 6/30
~30 minute run in the morning.
WOD @ 5:30 (only had 1 student in class, so we did the WOD together :))
4 rounds
800m run
50 air squats
then
50 hands-off pushups
Results: 30:09
Monday 6/27
Squat 12-12-12-12 @ 105
That really hurt.
Metcon:
10-1
Pullups
AbMat situps
14:56
Went mental on the pullups, eeek.
Hit yoga that night as well.
Tuesday, June 7, 2011
Clogged sinuses, BS & press, yoga, K2E
When I brought up my blog, I thought, "I must've done something between Murph and today??"
I looked back at the blog for our gym, and yes, I did. :)
--
Wednesday, June 1
First day of our strength cycle, which I'm co-programming with my boss. Has been interesting so far, we'll see what everybody thinks when we get to the end of 5 weeks. :)
Back squat
3-3-3-3-3, working up to 90% 1RM
125-135-145-145-150(f)
No reps on that last set, I just went down, stopped, and bailed the bar behind me. Ugh, my ability to back squat heavy weights SUCKS. I wish I was as good at that as I am at weightlifting movements. The slow lifts just don't seem to make as much sense to me, maybe I have too much time to overthink it?
Press
3-3-3-3-3, working up to 90% 1RM
65-75-80-80-82
Had to go for 82 just to have the highest female numbers on the board for that one. Come one, I need one thing I can brag about. :)
--
After that workout, I pretty much succumbed to a horrible sinus infection / cold. It's actually still hanging on, though I'm at the point where working out is something I need to do to drive the bad stuff out of my body.
--
Monday, June 6
Yesterday night I went to heated power yoga, and it was great, as usual. I'm going to miss this studio and the husband-wife team that owns it and teaches the classes I take. They are great. I almost talked myself out of going, and I'm glad I just did it. It was annoying to have my nose clogged up a lot of the time, but oh well. :)
I'd like to attend this Monday night class regularly, and also Friday afternoon. I think yoga twice a week would be a great addition to the work I'm doing with my chiropractor. Gotta get myself all fixed up before I have to move away from him, too.
--
Today's workout was pretty interesting. It was an AMRAP, and the time actually went by pretty quickly, which is always a good thing. I hate WODs where the time just seems to drag on and on.
WOD:
Wow, I was really running slow for this one. And I need to get faster at knees to elbows.
I kept having these little glimmers of insight into how to string them together, without an extra kipping swing in the middle, but then I would suddenly find myself wildly swinging on the pullup bar with no clue what I was doing. I'll have to search out some videos on that, though maybe I'm on the right track and just not executing properly. I'm trying to bring my knees down as I push forward to start a new swing, and then pop out of that swing into another K2E.
Any tips from anyone reading would be appreciated! :)
I looked back at the blog for our gym, and yes, I did. :)
--
Wednesday, June 1
First day of our strength cycle, which I'm co-programming with my boss. Has been interesting so far, we'll see what everybody thinks when we get to the end of 5 weeks. :)
Back squat
3-3-3-3-3, working up to 90% 1RM
125-135-145-145-150(f)
No reps on that last set, I just went down, stopped, and bailed the bar behind me. Ugh, my ability to back squat heavy weights SUCKS. I wish I was as good at that as I am at weightlifting movements. The slow lifts just don't seem to make as much sense to me, maybe I have too much time to overthink it?
Press
3-3-3-3-3, working up to 90% 1RM
65-75-80-80-82
Had to go for 82 just to have the highest female numbers on the board for that one. Come one, I need one thing I can brag about. :)
--
After that workout, I pretty much succumbed to a horrible sinus infection / cold. It's actually still hanging on, though I'm at the point where working out is something I need to do to drive the bad stuff out of my body.
--
Monday, June 6
Yesterday night I went to heated power yoga, and it was great, as usual. I'm going to miss this studio and the husband-wife team that owns it and teaches the classes I take. They are great. I almost talked myself out of going, and I'm glad I just did it. It was annoying to have my nose clogged up a lot of the time, but oh well. :)
I'd like to attend this Monday night class regularly, and also Friday afternoon. I think yoga twice a week would be a great addition to the work I'm doing with my chiropractor. Gotta get myself all fixed up before I have to move away from him, too.
--
Today's workout was pretty interesting. It was an AMRAP, and the time actually went by pretty quickly, which is always a good thing. I hate WODs where the time just seems to drag on and on.
WOD:
How high up the ladder can you climb in 20 mins:Results: 7 + 6 K2Es of my 8th round
200 m Run
1 Knees-to-elbows
200 m Run
2 Knees-to-elbows
200 m Run
3 Knees-to-elbows
...
Record highest set of knees to elbows completed.
Wow, I was really running slow for this one. And I need to get faster at knees to elbows.
I kept having these little glimmers of insight into how to string them together, without an extra kipping swing in the middle, but then I would suddenly find myself wildly swinging on the pullup bar with no clue what I was doing. I'll have to search out some videos on that, though maybe I'm on the right track and just not executing properly. I'm trying to bring my knees down as I push forward to start a new swing, and then pop out of that swing into another K2E.
Any tips from anyone reading would be appreciated! :)
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