About Jenn Does CrossFit

Kettlebell image credit http://www.flickr.com/photos/andrewmalone/5103913086/

Another Whoops

I’ve been a bad, bad blogger.  Again.

I’ve had lots going on, I finished school, I’ve been trekking to the island with my boyfriend – sometimes in a car, sometimes on the motorcycles.  It’s been a great summer, but my attendance to CrossFit has been sorely lacking.

I skipped three weeks due to injury and then went back last week and scaled the hell out of my workout (that was already scaled) to accommodate my knee.  I’ve managed to injure it by not paying attention to proper form when lifting heavy, so.. back to the drawing board.

I think I’ll probably make a goal of updating once a week.  What do you think?

Day 3, week 7

I’m calling this week 7 because I left off after week 6 and took two weeks off 🙂

Anyway. Tonight was Sparrow’s Dozen as the workout. This one doesn’t seem to be too popular, not a lot of write ups on it.  This was our version:

RX(mine)
12 Rounds:
12xDL Bodyweight (123#)
12x Pushups (knees)
12x Pullups(ring rows)
12x 35#m/25#w plate – ground to overhead (I actually Rx’d this exercise, so 25#)

I got 7 rounds in after 40 mins.  Holy shit that was tough.

I think I”m going to go pass out now.

 

Whoops

This is my first week back after having been out for two.

The first week off was due to illness – oh man I was Siiiiiick (and not the good kind).

Last week I was bogged down with homework. 😦

This week, however, I’m hitting a couple of 1RM PRs and am doing four days. :). Huzzah!

Monday/Wed night, Thursday am (yikes), Friday am.

And now I’m going to bed. 🙂

CrossFit for newbies – 10 tips

The following link is worth reading if you’re new to CrossFit or are considering joining:

http://www.daimanuel.com/2011/01/27/10-tips-for-success-for-the-crossfit-newbie-repost/

#6 is especially true for me this week. At the end of my 5th week (not including the intro class & fundamentals classes which were over two weeks), I’m noticing some improvements in my endurance, strength, and surprisingly, my walking speed to and from work. I’m walking up all the escalators instead of riding them. My weight hasn’t changed much but I have noticed my body changing shape.

(Late) Monday wrap up – week 5!

Week 5 is in the bag!

I’m a bit late getting this post up – I’m really going to try and get my weekly wrapups done on Mondays for the previous week. My day job got busy yesterday and I had some construction going on in my apartment to boot.

Week 5. Wow. I’ve been doing this now for 5 weeks in a row. I’m kind of surprised I’ve lasted this long, to be honest. I’m loving it and I hope that never changes.

I left the box this week each time feeling fantastic, as compared to previous weeks when I’ve felt more exhausted than when I walk in.

I was pretty tired last week, and was pretty convinced I wanted to skip out on class a couple of the days. I”m really glad I didn’t though, because each time I left the class I would feel better than when I walked in 🙂

I got a PR last week too! I was doing 95lbs DL – huzzah! This is more than I was doing when I was doing the StrongLifts 5×5 program. I’m pretty stoked about this.

Wednesday’s class was simple looking, until you got right down to it. The movements themselves were simple. 200m Row, 20 pushups w/ a bumper plate on your back. 10lbs for women, 25 for the guys. 10 rounds of this. Yikes.

I thought I was going to die at around the 6 round mark but somehow I managed to find the energy to complete the whole workout *and* not hold up my partner. 🙂 I did push myself outside of my comfort zone in order to do this, maybe that’s what the coach had in mind? 🙂

Friday’s was an AMRAP of 10kb snatches, 10GHD situps, 10 kb push jerks & an 80′ bear crawl. I was using the 22# kbs because the 35s still feel too heavy for me. Perhaps next time I can use the 35s and deload if I feel the need 🙂

My biggest positives this week was physical evidence that my body has changed. I tried on some clothing that wouldn’t have fit a few months ago and bam – not only did it fit but I was fitting into the size smaller too! This is good news 🙂

I’ve got a long way to go, I think, but I’m definitely on my way. I can’t wait to see more changes, and I really can’t wait to see the scale move! I’ve been stuck at the same weight (give or take 2lbs) for about 3 weeks now, despite my diet being completely dialed in. Low Carb/Keto on non-workout days, and a few extra carbs in the form of fruit (or a LaraBar) + a nutritional shake on workout days.

Next up is improving my sleep. Quantity as well as quality, but more on that in another post.

How were your workouts last week? Leave me a comment!!

Monday recap: Week Four

I was a lazy busy blogger last week.  Lots going on in my work life, and I learned a whole pile of new things that took most of my brain power.  Good thing I had CrossFit to provide some balance to what would otherwise have been a week in front of the computer with no exercise!

I made it into the box on Monday and Friday, skipping Wednesday’s workout in favour of a trip to Blaine to pick up some packages & hang out with a dear friend.  Again, I forgot to record the WODs from my workouts last week, but this week I will aim to record them all in my new WOD book!

A few PR’s happened last week that I was pleased with:

  1. I got a double under!  Yeah!  I’ve always sucked at skipping (except when I was, like, 5) but could never get a DU.   I got exactly one on Friday and I was so elated I forgot that I should have continued with the rest of the set.  Oops 🙂
  2. New DL PR of 70 lbs.  Not much if you’ve been working out for a while I realize, but it’s a start 🙂

I don’t remember much of Monday’s workout, but Friday’s I do remember quite well.  Tabata.  Oh man.

If you’re not familiar with Tabata, check out this Wikipedia article on the subject.  I’ll wait. 🙂

Our Tabata was 8 rounds (20 seconds on, 10 off) with a 1 minute break between exercises.  We did DoubleUnders, pushups, box jumps, backsquats, handstand pushups, toes to bar, pistols, wall balls, & thrusters.  The allocated 45 minutes went by SO fast.  The workout was super intense but I made it through – both of those being reasons why I loved this workout.  A lot of people hate Tabata workouts, but if they’re all anything like this one, I could see myself doing them again and again.  The only thing you can think of is the exercise in front of you at the time, and how badly you seem to want to quit (but can’t quite get there 🙂 )

This week looks like it’s going to be an interesting week as far as workouts go, and I’ll try and get a couple more posts up for you this week.

 

Week three wrap up

Today begins week four, but I realized this morning I hadn’t posted anything about Wednesday’s or Friday’s workouts.

That’s right – I made it a FULL THREE DAYS last week!

I seem to be on track with my diet as far as pre-WOD nutrition goes.  I no longer feel like I’m going to fall over or pass out in the middle of a workout because I’m lightheaded – adding in a few more carbs seemed to do the trick.  Next up is to experiment in to how low I can get them and not feel like I’m woozy after doing deadlifts.

Speaking of Deadlifts – I’m in love.  My body seems to be built for lifting heavy things with my legs.  I did them a bit when I was doing the Stronglifts 5×5 program but I wasn’t doing them right.  Now that I’m doing them correctly, they feel better and my body is responding appropriately.

My presses need work.  If my body weight were in the normal range, I’m sure my arms would resemble a stick insect 🙂  I’m getting stronger slowly, but I still feel like I’ve got a long way to go.

I also realized last week that I’ve started to compare myself with others that are much fitter than I am, having been doing CrossFit for much longer.  Note to self – knock that shit off.

I ordered a WOD book from Amazon in advance of my trainer getting some in.  Looking forward to getting this down on paper instead of taking photos w/my phone 🙂

I also learned this weekend that diet pop (yes, pop, I’m Canadian 🙂 ) is no longer my friend.  I have been abstaining for ages but on Saturday night I said “screw it” and drank one.  About an hour later and for the entire following day (yesterday) my sugar/carb cravings were out of control.  I got plenty of sleep this weekend and ate healthy for all of Saturday leading up to the crack of the can, which means that I’m done with diet pop. If you’ve ever struggled with addiction of any kind (I’m a former smoker, so I’m drawing my parallels from that experience), you may be able to relate to the siren song of your addiction even though your logical brain is telling you “no” at the time.  My sugar siren song kicked into high gear and, unfortunately, I gave in 😦

Today is a new day, though, and the offending food I purchased is gone.  I threw some of it away after my logical brain kicked in and realized what I was doing.  Into the garbage disposal it went and I felt immediately better.

Today I go in for another workout, and I’m hoping that yesterday’s food indiscretion doesn’t hinder today’s performance.