Aches, bruises, soreness, exhaustion.... also known as Crossfit!

So I don't think there is an extended period of time that I have gone without being sore, having bruises and just feeling exhausted after a workout since I have started Crossfit and have been doing the three on one off routine. Yeah If I go away and am not able to workout that's a totally different story. But when I'm hitting it hard my body get worked. I like it. I sleep better.

A quick inventory......
I've got some serious bruises on my collarbones from Ben's workout
I've got bruises on my thighs from lowering the bar during Bens workout
My shins are bruised from Bens workout and doing deadlifts at Crossfit phoenix
I got a few bruises on my knees from not getting them out of the way when doing quick deadlifts

All I have to say is I look like a battered wife. Not sexy!

So working out while in Phoenix has been great. Crossfit Phoenix is awesome and I will make an effort to come back and get a workout in when ever I am in town. Alisha and Scott were great and got a sweet gym. I did two workout with the crew there. A great group and fun to workout with.

2-9-09
Back squats 3 - 3 - 3 - 3 - 3
I went 130 - 135 - 140 - 145 - 150 A new PR for me. What was interesting was this was day one for me and when we did back squats at the gym it was day three after squat cleans and sprints. So again it shows me that rest is needed and when I come back from a rest day I should be able to hit it hard an get faster times and PR's. Watch out Mel here I come!

Then after the strength we did a half Cindy: 10 mins AMRAP of 5 pullups, 10 pushups, 15 squats. It felt good to get some cardio in after the strength. I got 6 rounds plus pullups. Pushups were still the area that slowed me way down.

2-10-09
Back at Crossfit Phoenix
Deadlift 3 - 3 - 3
I went 185 - 205 - 210 Awesome. I am not sure what my 3 rep max was but I think it was around 200. So again an improvement. There were a few other women in the class that were getting some and that was fun to watch.

Then for the workout we did....
21-15-9
Deadlifts 135#
Overhead Squats 65#

Shit man this sucked and I was tired. My time was 6:35. I crushed it but it still sucked! My hammies, arms, lats, triceps are sore. But it was a good workout. I haven't done deadlifts for awhile and I was glad to see it in the workout.

Overall a great time at Crossfit Phonix!

2-11-09
Decided to checkout a different gym today. So I went to Crossfit Scottsdale and it is a totally different gym then Crossfit Phoenix. I think that's the cool thing about Crossfit gyms. All of them are different and have different workouts based on trainers, clients, location, space and much more. Crossfit Scottsdale is in a small area behind a nutrition and wellness clinic. It is probably as big as the new side of my gym in Coronado. So they can't really do a ton of weight work. So the workout was a cardio-kick-my-ass workout.

We started with 5 min of jump rope. 5 minutes is a long time to jump rope. Then to continue to warm up we did all of the following with a jump rope
100 singles
50 double under
50 one leg
50 other leg
50 side to side (where you just jump side to side)
50 front to backs (jumping front to back)
50 forward jumps in a line
50 backwards jumps in a line
100 high steps

I think my calves are going to be pretty miserable tomorrow. Jump ropes are a creation from the devil!

Then my workout was:
2 rounds of
500 m row (he wanted it sub 2 min which he got but sucked)
25 jumping pullups
10 kipping pullups
25 push presses 65#
15 HSPU with bands (which rocked! Fun to get inverted but made the HSPU hard!)
25 jumping squats 15# bar
10 throwing ball squats 20# ball
1 min hold overhead squat 15# bar

This was right up there in sucky-ness as fight gone bad. You don't stop, your legs are killing you and your heart feels like it is going to jump out of your chest. It sucked but something I needed after two really hard strength day and more weight workouts. So I am glad I did it.

Then to finish off the class we each got a wallball (I got the 14# one) and did
10 shoulder presses - rest 10 seconds
10 push presses - rest 10 seconds
10 thrusters - rest 10 seconds

10 shoulder presses, 10 push presses, 10 thrusters - no rest in between
rest 15 seconds then again
10 shoulder presses, 10 push presses, 10 thrusters - no rest in between

then 20 burpees

I know what you are thinking. You've got to be kidding me. That's totally how I felt. My arms were killing me. I could barely hold the ball up. This was a tough workout. I spent about 30 minutes in the hot tub at the hotel!

Thanks to Crossfit Scottsdale and Luke for putting me through the misery. It was a good one!

So now I am off to bed. I think I am going to sleep really well tonight! Tomorrow REST DAY!