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!

Here's a lot to read!

Tues WOD: 100 OHS 15#, 100 DL 111# 20 burpees, 50 OHS, 50 DL, 20 burpees, 25 OHS, 25DL, 20 burpees

Yeah you read that right. Can you believe that shit. It was absolutely miserable. It crushed a lot of people at the gym. It was hard and the deadlifts sucked. The OHS were such light weight you thought you would be able to get through it pretty quick and then get to the deadlifts but even with the light weight it still sucked. My time was somewhere around 32 min.

Wednesday I was traveling up to Burbank to hangout with mom for the holiday and I decided to stop by Crossfit – Elite Fitness Academy to get in a workout. I met Eric the owner and he was a really cool guy. He has a really good gym and I really like the way that it is set up. All of the space outside is really nice and it would be cool if we could do some more workouts outside. The WOD was AMRAP of 55# SDHP and 16# wall ball at 8 feet. I completed 7 rounds. It felt really good to come into the gym and get the same number of rounds as the highest girl. That’s where my competitiveness comes out. Plus I also feel like I am representing Crossfit Coronado and Andy so I make sure to get some and go hard.

Thursday I spent the day with mom and had Thanksgiving dinner. We had Cornish Game hens and some veggies, rolls and a slice of pie for dessert. It was good and not Zone friendly!

Friday the gym had one workout for everyone. It was a tabata mash up with HSPU, Wall Ball, Ring push ups and SDHP. You keep score by counting only the lowest number rep at each station. Mine were 2 at the HSPU (I did negs), 6 at wall ball (20#) 6 at ring push ups (did them from my knees so that I could get full range of motion) and 10 on SDHP (65#). So my total would be 24. Had the day off of work so I took care of things around the house and got ready for the trip out to the desert that I was going to go on with Josh and Jes from Washington.

Saturday and Sunday I was out in Anza-Borrego again with Josh and Jes. We camped in Hawk canyon and did a few hikes near camp the first night. Then on Sunday we went to Blair Valley and hiked Smugglers canyon and looked at pictographs, and then did Cool canyon to look at the plants that like in the canyon. Both hikes were really cool and we had a really good time. The H’s were in town for a conference and it was really good to be able to hangout with them. Here is a picture of the three of us in The Slot at Anza-Borrego.




Monday WOD: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 burpee pull-up and the 2 power clean in between each round. 95# Time: 14:40 I really liked this workout. I am strong on the cleans and one pull-up is really easy for me. So it was just the cardio of the burpees combined with the pull-up that took awhile. But overall a fun and that was challenging but fun!


Tuesday WOD: Front Squat I was pretty disappointed with my weight on this one. I feel like I should be able to do more and went home pretty distressed. Oh well you can't get what you want all of the time. My series went 129 - 139 - 149 (f) - 144 - 149 (f). FUCK REALLY WANTED 149! This is a PR for me anyway. Last time it was 133#. So an 11# increase is pretty good.



Wednesday WOD 5 rounds of 5 reps (push jerk, right lunge, left lunge, push press, right lunge, left lunge) 15KTE. 45# I really flew through the OH Lung progression and should have gone up in weight but I knew that I would be slow on the KTE. That was the case but I was still able to do the 45# pretty easily. So my time was fast 13:44 but I should have gone up in weight. I need to push myself more.

I need to stay on top of this!

This would be so much easier to keep on top of if I had internet in my room. But no! I have to do this at the kitchen table and it's just not very comfortable. But here you go.

Wednesday: Deadlifts 1 - 1 - 1 - 1 - 1 Shoot for a new PR. Set a new PR at 237. I think the series went something like 207, 217, 227,232 ,237. Not a bad showing. Worked with PW and that was fun. I think we both push each other pretty hard.

Thursday: I had to work in Seal beach so I checked the CrossFit main page and found that crossfit laguna beach had a 5pm class that I could get to in time. So I gave them a call, talked to Jimmy and he said it would be fine if I came to the class. So I did. I really like checking out other gyms. The workout for the day was 7 rounds of 4 snatches, 4 OHS, 4 ealking lunges, 21 sit-ups. Not a very hard workout. I was the first one done. Time was 9:54 and I used 35#. Should have done 45#

Friday: I wanted to check out John Welbournes gym in Newport Beach so I went to that gym Friday at 9am and worked out with Max. Great gym to workout with and a fun coach. He had some really good cues for me while I was doing deadlifts and yalked shit with me every though he barely knew me. I liked that. The workout was deadlifts 3 - 3 - 3 - 3 - 3 - 3 - 3. Try to get your max three set PR for deadlifts. Mine was an even 200. Even after the early deadlifts in the week. I felt a little tired but was happy with 200. Then we did a met-con that was amap of push-ups and sit-up. 5 rounds. I don't really like these types of workouts because I don't push myself hard enough. I need a goal or a time to shoot for. Or even someone to compete against.

Saturday and Sunday were rest days. I had a football game and went on a 5 mile hike with the dog. Good times.

Monday: 5 rounds of 6 deadlifts, 6 hand cleans, 6 front squats, 6 push presses, 6 back squats and 6 push-up. Bar cannot be put down anytime during the workout. I went heavier then prescribed and did 75#. Time was 11:54. I really felt this one in the shoulders. My arms were screaming when I went from the cleans to the squats and then into the push presses. Oh it was painful. But a good one!