I keep thinking that one day I’ll actually properly update and format this blog. And put some care into my writing. Maybe edit the content. Spruce up the ugly, boring theme and look of the blog.
But I can barely remember to update it at all, which comes first. I hope that by making it a regular habit– the content and form will follow.
Or not. We’ll see.
Woke up at 4:30am yesterday so that I could make Bulletproof coffee before hitting up CrossFit Transformation for a 6am WOD.
Thank goodness the WOD was relatively “easy” since bodies are still broken from 350 Burpee Sunday and Deck of Cards Saturday.
CFT Standard Warm-up and Mobility
3 x 10
Heavy as Possible
Rest as needed between each set
TABATA Row for Calories
Rest 1 min
TABATA Ab-Mat Sit-ups
Rest 1 min
TABATA Row for Calories
Rest 1 min
TABATA Ab-mat Sit-ups
The TABATA interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Score will be a combined total of both the rowing and Ab-mat Sit-Ups.
My score was 225. I crushed it on the second set of rows. My sit-ups faltered.
Back squat weight started at 65# and progressed to 85#. I def could’ve pushed harder for more weight, but form is paramount. Rather go lighter and do it correctly, you know?
Oh, thinking about signing up for this in the Womens’ Modified category. I can’t wait to start competing in CrossFit events!
Got a massage last night at Massage Green Spa in St. Clair Shores (they have other locations– I know for sure there’s one in Birmingham). They have a great deal going on with 1-hr massages for $29.95. I get one a month at that price. I usually go to Greenleaf Bodywork in Ferndale– which is an awesome place– but they don’t have a deal running that is quite that sweet right now. And since I can’t finish my Christmas shopping or pay the rest of my monthly bills until I get paid Friday, cheaper is better.
Massages are one of my all-time favorite things. In fact, if I could afford (time or money-wise) to go straight from one massage to another massage– I would. Daily. Highly recommend.
Christmas shopping is stressing me out. I live paycheck to paycheck and I’m usually tapped out by Tuesday or Wednesday of any given week. I’m heading to LA on Sunday to spend Christmas with my family out there and I have not even purchased one gift for either of my nieces. My nephew has a birthday a few days before Christmas and the gifts I got him can count for one or the other, but not both. Argh.
Excited to get to LA and see some of my friends there. I used to live in LA and sometimes it feels like going home, even though I was only there a handful of years in my 20s.
What a week! So busy. I honestly do not know how people with children and jobs manage to do anything at all other than barely get by, as I have only myself and can barely function day-to-day.
Was a little under-the-weather this week, so I didn’t get as many workouts in as I would like. After the Run Like the Dickens race in the rain/snow on Dec 8th, I was wrecked and sick-ish. Felt like I was coming down with a wicked cold all week. It seemed to come to a head on Thursday night, but by Saturday I felt fine. So, I don’t know what that was all about.
I went to CrossFit class on Tuesday and the best part of that workout was that I used a 40# KB instead of my usual 35# for a full workout. I wanted to use the 53# KB to Rx that part of the workout, but I could only get a few swings up near my eyes and I don’t think I would’ve been able to do the 100+ swings the workout required. The other part of the workout was ring dips, but I had to scale to bar dips (with a red band). The red band was a little too easy for me, but the KB swings were quite a challenge so it balanced out.
I didn’t workout again until Saturday, which was the day after our box’ holiday party. Apparently folks partied hard and late (er, early)– so only two of us plus a coach showed up. We did front squats for the strength portion (I am pretty good, I think), then “Deck of Cards” for the WOD.
Saturday’s workout looked like this, precisely:
CFT Standard Warm-Up and Mobility
Every 45 seconds for 3:00 (5 reps) – 1 rep @ 80% (85#)
-rest 1 minute
Every 45 seconds for 3:00 (5 reps) – 1 rep @ 85% (90#)
-rest 1 minute
Every 45 seconds for 3:00 (5 reps) – 1 rep @ 90% (95#)
Deck of Cards~
Diamonds = Push-ups (knees)
Spades = Sit-ups (abmat)
Hearts = KB Swings (35#)
Clubs = Jumping Lunges
I was pretty smoked after this workout. We completed the deck and the workout in just over 22 minutes. The KB swings and sit-ups were pretty easy, but push-ups and jumping lunges were brutal. I have no balance for jumping lunges and looked pretty much a hot mess for that portion of the workout. Walking lunges are much easier for me. Oy vay.
Sunday’s workout was a 350 Burpee Challenge for MS. I partnered up with my friend, Mary. Partnered up, you do burpees (175 burpees each) until the combined total is 350. We worked at sets of 25, alternating. We finished our total of 350 in 29:06. After that, Mary peaced out. I decided to keep going and complete the full 350 individually. I finished in 51:19. It was no big deal and I felt fine. My conditioning must be pretty ok. Also, slow and steady. Obviously, if I hadn’t partnered up I would have finished sooner– but going slow at the start allowed me to stay steady for the last half.
B and I were pretty busy all week and weekend. Stuff is kind of crazy right now. Mainly good crazy, but also just plain crazy.
Well, the axe has fallen. Eating like an asshole has caught up with me. Gained 4 pounds literally overnight. All last week I stepped on the scale– 149, 149, 149, 149, today 153.
So depressed. Sure some of it is probably water weight from eating Thai food last night, but considering all the cookies and tacos and chocolate I’ve eaten lately– I feel a weight gain is justified, if totally and undeniably depressing.
Trying to not let it completely devastate and discourage me.
Feeling rough after a late night of eating cookies and drinking wine with friends, then waking up at the butt crack of dawn to get to Holly, MI for a snowy, wet 10K.
The race, Run Like the Dickens, was well-organized and a lot of fun. My friend Rachel and I ran together and gabbed the whole time and still stayed below a 10-minute average mile. We finished the race in 1:01:13 (9:52 avg), which was pretty dang good considering neither of us was running regularly or training for it. My goal is to reach a 9-min mile by Shamrock Shuffle time this spring, but I don’t plan to train particularly hard for it, it either.
Yesterday morning’s CrossFit workout was cool. The strength portion was particularly fun, especially the bench press, which is completely new to me. I had only bench pressed one other time, in July, at Geaux CrossFit in Baton Rouge, LA. I was only able to do 35# then. I easily did 65# yesterday and it was NOT my max.
Every 45 sec for 7:30 (22) 2 Deadlifts @ 60% (I think I used 85#– goal was speed and form)
Benchpress 1×5 @ 85% 1×3 @ 90% 1×3 @ 95% 2×3 @ 100% (I don’t remember how we broke it down, but we started with the men’s bar–45# and ended at 65#. It was easy. Kind of excited.)
10 minutes total time
Even minutes 15 Burpees
Odd minutes 3 Power Clean and Jerks at 80% (65#)
5 rounds of Burpees and 5 rounds of C&J’s (I didn’t have a score because I was never able to get 15 burpees in 1 min. I did 14, 14, 13, 13, 13)
Have a scratchy throat and am exhausted. Picked B up from the airport, ate some Thai food and immediately napped. Napped for 2.5 hours. He’s still sleeping. I’m ready to go back to sleep.
I fucking love tacos.
I eat the corn tortilla instead of flour, because in my head it seems a little better.
Hot Taco on Park downtown (Detroit) is my kryptonite.
Holy cow! All my charges from there over last 2 weeks cleared on same day and when I saw the damage? I realized I have a problem.
Thank you, Crossfit– thanks to you, I haven’t gained a pound (lost one, actually).
Eh. Last night’s CrossFit class was not my finest. You know, when you get there and before you even look at the schedule of events (the warm-up, the mobility stuff, the strength stuff, the WOD)– you know it’s not going to be your day.
Feel like every day I’m go-go-go from the time I wake up around 5-5:30am til I roll into the apartment (around 8-9pm lately), and zipping from one end of town to the other and back again. Even my commute to and from work is frustrating– 35-45 minutes no matter where I want to be. It shouldn’t be so tiring as nothing in my life is terribly difficult– just so little of my time seems to belong to ME. But I guess that’s just how it is when you’re a grown-up without a trust fund, you know? I definitely am not ready for offspring. I want to greedily hang on to my liberty for just awhile longer.
Things in the office have been kind of tiring, too. I am the first one in the office (unless my dad beats me there) and the last one to leave (unless my dad is putzing around)– and since someone just quit and I’ve taken on a large portion of her former responsibilities… it’s an adjustment. I’m busy from the time I walk in until the time I leave. It’s nice not to have time to be bored– but it’s also… tiring. It’s a long day of busy (not hard) work. And when I go to Los Angeles for a few days at the end of the month for the holiday– I’m going to have epic work load waiting for me when I return. I don’t know how I’ll catch up. So… also stressful.
Anyway, the workout. Last night. Long day. Not favorite.
Wednesdays are OLY days. Usually I like them, but like I said– last night I knew coming in that it was not going to be my night. My arms and shoulders were (are) smoked. My right wrist is tweaked (luckily am left-handed). Didn’t have my usual joie-de-vivre.
CFT Standard Warm-up & Mobility
5 X 1
3 Position Snatch @ 65% (low to high) (*I used 45# to start)
Rest 60 seconds
5 X 1
3 Position Clean + 1 Push Jerk @ 70% (low to high) (65#)
Rest 60 seconds
4 X 3
3 Stop Snatch Pulls (heavier than last week) (65#)
Rest 45 seconds
4 X 5
Hang Clean Hi-Pulls – heavy ! (65#)
(BB should rise to chest height – elbows above bar)
Rest 45 sec.
We did some kind of lunge press with the barbell (35#) 3×5.
WOD: (other choice was to row 4 x 500m)
4 X 400m
>25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
My times were: 2:27, 2:21, 2:19, 2:15. I did 50 burpees afterward.
*I would have chosen to row, but since I rowed in a similar workout last week– I was compelled to run. I knew I’d have at least 25 burpees since I always come out of the gate slow as molasses.
Taking today off from workouts. Going to try my inept hand at baking paleo(ish) cookies with my friend, Meghan, tonight. Gods help us all that I don’t burn her apartment down.
Hoping for a better workout tomorrow (Friday). I will have to wake up 4:30am early again. And then it’s go-go-go!
PS: Going to work on the aesthetics of my blog. It’s boring and my links section isn’t up-to-date and everything is wonky.