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!

Catch up

So I haven't posted in a few days so I need to catch up with workout information and a few food details. So here it goes!



Monday WOD: 3 - 3 - 3 - 3 -3 Back Squat. The point was figure out what is your three rep max. Not a one rep max but what weight can you successfully get 3 squats in. I started with 133 and 143. Tried 151 and was only able to get two, So I dropped down and got 3 at 141 and then 3 at 146. So that is what my 3 rep max is. Crazy that 5 pounds made such a big difference.



Tuesday WOD: 4 rounds: 400m run, 21 kettlebell swings (35#) 21 knees to elbows. KTE suck. But this workout really worked grip strength and my forearms were really sore. From swinging the kettlebells and then holding myself on the bar. Time was 20:11



Wednesday I had to go to the morning class because Andy has a ceremony in the evening that a lot of people from the gym are going to. So I rolled out of bed really early and trekked over the bridge. The WOD was "BEAR" 5 rounds: of the sequence power clean, front squat, push press, back squat, push press. 7 times. So for one round you do a total of 35 of each of those exercises. It was a partner workout where you get to rest while the other is working. The bar can not get set on the ground or else you have to start at zero. I worked with Carrie who is a ton of fun and a good workout partner. Our time was 31:49. It was a grind of a workout to get through but we did it.



I have not been really good when it comes to diet. I had half an kit lat bar and some M&M's yesterday. I really don't know why but I was craving sweets all day. The candy was really good. I did feel a bit crummy with the workout on Tuesday. It could be because of the candy, or the heat, or the lack of water. Who knows.



The thing about the Zone is that it's not hard to figure out how to eat within the diet. The hardest thing is just sticking with it. You just really need to stick with it. That's the hard part. I don't need a lot of variety in my diet and I eat at home most of the time so I am able to control what I eat. It's just that I wanted candy yesterday and I made the decision to eat it and not stick within the diet. That was the decision.



Since Sean is out of town I decided to put up my rings and play with them a bit on the front porch. I have been practicing ring dips, negatives and the transition for the muscle up. It is nice to have them set up and be able to walk right outside the door and play around with them when I get back from taking out the garbage. So hopefully this will improve the areas where I need a lot of work.

Quick and easy

So tonight I wasn't really in the mood to cook and I am trying to get rid of the odds and ends in the fridge before I head out of town so I quickly made these egg burritos.

2 corn tortillas (3 blocks carbs. These were ones that Sean had and high on the carb side. Not ones I would buy), 2 eggs (2 blocks protein), 1 oz pepperjack cheese (1 block protein, 3 blocks fat) and some salsa.

Not a very big dinner so I am interested to see how I feel in a few hours. I will be headed for bed in a few hours so it might really not make a difference. Since I have gone down in total blocks I don't have a snack before I go to bed. It really hasn't been that big of an issue.

Strength day at the gym today. Back squats 3 -3 -3 and Front squats 3 - 3 - 3 I went 119, 133, 153 on the back squat and 119, 129 and 139 (for only one) on the Front Squat. Overall a good day. The gym was packed and it was good to see some new people in the gym on a strength day. Overall a good Monday!