Posts tagged workout

Why Do You Workout?

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You Got ThisI’m not going to lie and say I was raring to go this morning. Getting up at 515A regularly is hard – I desperately wanted to hit snooze, roll over and get some more Zzz’s.  But I can’t do that. I like the benefits of exercise too much to compromise and one hour of sleep isn’t going to make that much of a big difference in the grand scheme of my day. The only person that I have to battle with to get my butt up is me and I can handle me! I got this and so do you.

I had a conversation with a friend yesterday about why we workout and strive to live a fit life. And then I ran across an article by Mark Rippetoe: Bodyfat and Age: Just How Important Is Thin? Think rationally, not subjectively, about bodyfat  and it’s good food for thought. I didn’t discover my love of fitness until I was in my thirties – so I didn’t enjoy the 20 year old “i look super hot in this bikini stage” – and for me, the reason I strive to be fit goes way beyond vanity. I am reminded why I continue on whenever I see seniors who have lived a fairly inactive adult life struggle to do daily tasks because it has caught up with them.  I don’t want that to be my path — and by staying active and continually challenging myself, I’m doing what I can.  When was the last time you thought about why you workout?

Why Do You Workout?

Read This

Be Inspired

Repeat For Life

Workout

  • Boxing
  • Strength Training incl Isometric Barbell Training

I struggled with my energy level this morning – I am still feeling sore from Saturday’s CrossFit workout and forgot to drink Natural Calm magnesium last night to help with my overall recovery. Lesson learned…

Boxing Heart Rate

Workouts – A lot like life, rolling with the punches

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CrossFit hands are known for their roughness. For some, it’s a sign of hard work — for me, it’s just painful. One of my fellow athletes, Brad, recommended that I soak my hand in warm, soapy water for 10-15m, until my the blister/callus turned white. Then take a butter knife and slowly slice it off. Yeah — gross I know.  I loosened it up with a butter knife, then took a cuticle scissor – which i cleaned with alcohol first- and cut it off.

So, now it looks like the picture to the left — And it actually doesn’t hurt as much. I also bought some cracked heel emu oil and lathered that on it last night before bed along with some Neosporin. Look — I am not a wuss but man — i don’t like to have painful hands.  Apparently, you have to toughen up the skin on your hands over time so you can handle the hard work you demand of them. Who knew?  What 40 year old chick do you know that has hands like that? Seriously.

So – I am feeling better this week than last. I woke up to a chillier morning and felt a somewhat more energetic than I have the past few mornings. I headed to CrossFit and had no idea what the workout of the day was. I like to keep it a surprise, because in reality –I’m going no matter what and basically have to prepare for no matter what. It’s a lot like life – roll with the punches.

Warmup
100 single jump rope
10 good mornings
10 whirly birds
10 Pass Thrus

Skill
Thrusters
3 5s Kick to Handstands

WOD
4 Rounds
400m run
21 Thrusters (53lbs)
Total: 17:59

I stuck with a lower weight (53lbs) on the Thrusters so I can make sure to not have to stop all the time, 21reps for 4 rounds is touch. Guess what? I still had to stop during the Thrusters! With exercises like these, I can feel the muscle burn in my shoulders. It means I’m doing it right — but it also means Ouch – but a good ouch! I had a fun time this morning — now on to the rest of my day!

Meeting Cindy – again.

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One of the Ladies of CrossFit showed up for this Workout — Cindy. I really don’t mind her but that doesn’t mean I like her. And it’s one of those workouts, that look easy at first — yeah, so not easy.

Warmup
800m run
10 Pass thrus
10 Whirly Birds
10 OHS
5 Wall Handstands

Skill
Squat therapy

WOD
‘Cindy’
AMRAP 20m
5 Pull-ups
10 Push-ups
15 Air Squats
rounds=14+8

Kids and Fitness

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Yesterday, I received an email from someone who had read my most recent blog post in the Ashburn Patch about getting kids into fitness. I fully believe there is no reason that is good enough to not be on top of this issue as parents. It’s part of our job to not only lead by example, but also find ways to get  your kids’ moving.  And as I have said — — it doesn’t have to be a concerted effort like an organized sport but sitting around all the time can not be an option. We are the ones in charge — turn off the tv, go for a walk with them, do some water sport — just get them in the habit of moving!  You are doing them a huge favor, even if they don’t recognize it now.  I am very serious about this issue too — after spending the weekend meeting teens at YouthFest in Ashburn — it became even more clear that this is a serious issue among the young kids today. After all the work I have done to set the example, I have little patience for parents that make excuses. There are very few excuses that would explain and ok the lack of attention and effort that many parents show towards this issue.

We met a new lady today at CrossFit Impavidus — Diane. She was tough and I didn’t do the prescribed weight (Rx’d) —

Warmup
20 Double Unders
10 Push Ups
10 Good Mornings
10 Squats
10 Pass thrus
10 Lunges (each side)

Skill
band stretch
HSPU (hand stand push ups)

WOD
Diane
21-15-9
Deadlift (225/155)
HSPU
time: 7:38 (?)

extra challenge
hold a handstand against the wall for 1m. Yes – I did it.

Kissin the Ground Workout

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I am loving the WODs at CrossFit the past week or so — high intensity, fast paced, total all out effort.

Warmupx3
10 Pass thrus
Sampson stretch
10 Whirly Birds
10 Bendy Whirly Birds
10 Push ups
20 Double Unders
10 OHS

Skill
Double Unders
toes to Bar

WOD
4 rounds for time of:
15 Toes-to-Bars
20 Double Unders (or 60 single unders)
100 m Run
time: 9:23

Coach Conan reviewed double unders with us but spent a bit of time going over proper technique for single unders. If you don’t have the foundation for that, then double unders will be that much tougher to get. For DUs, I am still doing the bend knee method (my own term there) which not only wears me out — but prevents me from stringing a bunch of them together. I was kinda relieved to go back to basics and work on my form with regular single jumping rope.

He was going around during the WOD reminding us to jump higher/kiss the ground with your heels when we were jumping rope. It’s very similar to the way you should approach running using the POSE method. See how it all ties together? It’s very sneaky that way!

Weekend Workout

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I have a busy day that started out at CrossFit Impavidus for another fun and hard workout. Scott has informed me that I basically say that about every workout, every morning when I come home. So I’m probably like the boy who cried wolf.  But it’s true and it’s good because that means you never stop progressing.

I’m headed to Ashburn YouthFest to talk to teens about CrossFit Impavidus Kids/teens program. Should be pretty fun.

Warmup
800m run
Dynamic stretches
OHS
Pass thrus
Push Ups

WOD
Sled pulls in 2 teams. As team player is going, you do push ups, leg flutters, run in place
tabata! 4m (20s work, 10s rest)
Pull Ups
Bottom to Bottom Squats
Push Press
4, 11, 7 total

CrossFit and Community

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We met Kelly again today at CrossFit. She is one of those mean ladies that are considered benchmarks. I woke up with a sore throat and tired and should have listened to my body more but I love the challenge of doing these benchmarks — so I went. It was tougher than I expected. I usually am absolutely fine pushing through to finish — but after round 2, my internal voice was like quit, leave, stop.  But I didn’t. It totally confirmed to me that tomorrow is a rest day.  Even I need to be reminded to not burn out.

Tonight my box, CrossFit Impavidus is hosting a Happy Hour at Jimmy’s in Herndon to benefit the Wounded Warrior.  I have said this before but this is really one of the things I love about CrossFit. Community is a very important part of it all — getting together, having fun and also helping others.  Doing stuff like that helps with your workouts at the box — the support and connections you make. I never got that with my Gold’s membership.

Warmup
800m run
10 squats
10 Pass thrus
10 Whirly Birds
10 Handstands (try to touch your shoulder with one arm, shifting your weight)

Skill
Muscle Ups AGAIN!

WOD
Kelly
5 rounds for time of:
Run 400 meters
30 box jump
30 Wall ball shots
time: 32:22

Summer Workout and the livin is easy

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I had such a good day yesterday starting with that great WOD where I kicked butt! My abs are sore and I have a lower back sore from all those sit ups but those I can live with! Yesterday was Summer Solstice, the longest day of the year and the first day of Summer. Hard to believe we are almost into July already.

Warmup
800m run
10 Good Mornings
10 OHS
10 Pass thrus
10 Med Ball Cleans

Skill
Muscle Ups

WOD
5 rounds for time of:
5 Deadlifts (125#)
15 Kettlebell Swings (35#)
25 Push-ups
time: 12:37* (i think that was my time – I can’t recall the exact time)

Once again, first glance seems ok, do-able workout. Holy smokes was this one tough. It’s hot and humid and the deadlifts were the easy part!

Squat Cleans

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Since we had family in town this weekend, we officially moved Father’s Day to next Sunday in our house.  Sometimes you have to do what you have to do — It was so fun to have my big brother here for the weekend. I love seeing my kids around their family since we don’t live near any — it’s really important that my kids get to establish relationships with them whenever they can. With 5 brothers and sisters, there are certainly a lot of relationships to work on.  And my Mom came as well and helped watch the kids while we went to the Cure By Design event in DC.

Cure By Design was so fun. It was the first year of this event here in DC, so not a huge crowd but a super nice group of people all coming together for a really great cause. So many stories — and seeing Scotty up there brought back a lot of memories of our treatment. People asked me how did we find out — when did it begin.  I don’t really talk about that stuff anymore — being 3 years out of it, so talking about was hard.  It definitely is fun to get all dressed up, gussied up and go to a fancy event in the Big City! Open bar, lots of hor d’ourves –and hanging out with Scott and my brother. Really fun event.

I’m still a bit worn out from last week’s brutal workouts. I definitely took yesterday off and because it was a celebration weekend of sorts, I did not eat all that well starting Friday evening through yesterday. I am going to once again re-focus because it may be in my head but I can feel the extra crap food on me. I don’t like that feeling…

Warmupx2
20 Double Unders
10 Pass thrus
10 Ring Rows
10 Med Ball Cleans

Skill
False grip on rings

WOD
15m AMRAP
7 power squat cleans (80% bodyweight) 65#
7 Chest to bar pull ups (I did no band pull ups, working on my kip)
total: 5+ 7 squat cleans/5 pull ups

A challenging workout of Jerks

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Holy cow am I sore. I know I said I love being fit and SORE but this may be a bit over the top.  Note to self – doing 50m lunges for 3 rounds and then doing 200 squats over 2 days is just not the smartest approach to fitness for me. Most people skip one of those days due to their schedule, but not me and now I am paying for it.  I usually like the feeling of sore muscles — it means I worked hard but not sure this was what I call working hard. I am not hurt but I am hurting.  I am going to go use a foam roller and roll out my muscles to help loosen it all up a bit —

Warmupx2
jumping jacks 20
10 Pass Thrus
10 Push Ups
10 Good Mornings
10 Whirly Birds

Skill
Shoulder Press
Push Press
Press Jerk

WOD
Max Handstand Pushups
then
Shoulder press 1-1-1-1-1
Push press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Totals:
HSPU – 8
SP: 55lb, 65lb, 85, 85, 85
PP: 65lb, 85lb, 85, 95, 105
PJ: 65lb, 85lb, 105, 85 —

I had a rough time doing anything that required doing a squat or press with my legs, hamstrings. So I stopped before I completed my Push Jerk. My form was crap and I didn’t want to hurt myself. My soreness really got to me. In hindsight, I should have took a rest day today and did not listen to my internal voice. Note to self: LISTEN next time!

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