Balancing Fitness

Just when I think I have this balance thing down something else gets added (by me of course) to the mix!  Lol!

If you follow Lexa’s Journal, you know that in May I competed in my first, and what I thought would be my “only” figure competition. “One and done,” is what I said.  Whelp!!!  Ya know, I’m already focusing on competition #2.  Ha! Ha!!  Will this be the last time I walk on stage??   Truly, only God knows! Lol!

Anyways, with this 8 month goal in mind, I must be careful about indulging in two of my favorite summer activities:

  1. CrossFitShape.com research estimates an average of 12.3 calories burned per minute in CF.  That’s just over 738 calories in one hour’s time.
  2. Running – According to the folks at sparkpeople.com, if I run 10 miles (which is a summer average for me), I’d burn close to 1,000 calories!!

If your goal is to burn calories and simply to lose weight, great, but…

 That is waaaay too many calories and muscle mass burned.  That’s a no-no for my fitness goals.

Does strength/weight training burn calories?  Absolutely, but it depends on the type of exercise, the weight, and the duration, but typically, you won’t burn as many calories as CF and running.

For now, balancing my fitness regimen focuses on my current goals (competition #2). Weight training four or five days a week and CrossFit one or two days and at least one rest day. Sounds like a lot?  Well…

Hard work pays off and I’m willing to put the time in. Are you?

So, I looked at the WOD for today and decided it wasn’t too bad. (I’m smiling)  I was sore from yesterday’s shoulder workout and Monday’s back, so this WOD was perfect:

SWOD:
rope climb practice

I am a work in progress when it comes to the rope climb.  Technique gets you up the rope, so I worked on my foot positioning.  I sweat like something crazy doing this, but I loved working with my favorite instructor Lisa.  She’s detailed oriented and never allow you to compromise on form.  Look for that quality in a CF instructor.  It matters. You’ll be thankful when you avoid injuries.

WOD: 20 min EMOM (every minute on the minute)
min 1 – 2 rope climbs
min 2 – 25 abmats (situps)
min 3 – 10 kbs swings + 10 kb push press 5l/5r 53/35
min 4 – 7 burpee box jumps

I did the modified rope climbs… 4 ground to standing. Everything else was cool. Sore shoulders prompted me to go lighter on the kettlebell exercises, so I used a 26lb KB.

While the workout wasn’t intense, it served as my cardio day and took one hour. Tomorrow is leg day, they’ll be ready and refreshed.

I’m going to try to get to the gym early tomorrow because we’re having a yard sale on Saturday and I have a lot of work to do.

garage

I’m all about de-cluttering and getting rid of stuff we don’t use.  I want to simplify everything in my life.  During the 10 years in our current home, we’ve accumulated too much and I just have to get rid of it.

I also need to get rid of clothes that no longer fit. About four to five months into my training, my body composition began changing.  My blouses grew tight around the back, shoulders and arms.  My pants started sagging in the rear, while others grew tight in the thighs.  My beautiful Calvin Klein winter dresses suddenly looked like they belonged to an older sister.

I no longer fit 99% of these clothes.

pants

I can put these pants on and off without unzipping or unbuttoning them. I had no idea this was going to happen!

dresses and tops

Look at this lovely pile of mostly spring and summer dresses and a few blouses!  It’s not like I lost 50 pounds or anything.. heck I didn’t really lose weight… I just developed muscle, loss fat, and sculpted a new physique.  Jeez!!  I’m still amazed.:)

CK dresses

This pile makes me want to cry!  I’m not a brand name person, but here lies beautiful designer suits and dresses.  It would cost more to pay for alterations than to buy new ones.  Sheesh!!

What doesn’t sell, I’ll give to a charity. Then come the fall, I have much shopping to do and I am going to have a blast shopping!

It’s getting late and I have a busy day.  Sweet dreams and thanks for stopping by! 🙂


What Seems Impossible Is Anything But!

Friday’s WOD

“Wittman”
7 rounds
15 kb swing 53/35
15 power clean 95/65
15 box jump 24/20

Rest 5 min

SWOD/buyout
Work up to 3rm for front squat then take 50% of that number and do an unbroken amrap (as many reps as Possible)

The first thing I do when I walk in the door is scan the white board for the days WOD.

Hmm… Whittman. I haven’t done him before. Initial thought, not too bad.  Of course I didn’t see the

7 rounds

15 minutes into the WOD, a puddle of water forms under my bar bell. I realize this is going to be more challenging than I thought. But I felt strong, rested & up for the challenge.

My primary focus was to complete the 105 box jumps without injuring my shins. I did that! Sweet!

My power cleans improved with each round.  Encouragement & critique from the instructor made a world of difference. If you are not careful and get caught up in beating others or just completing the WOD, you risk sacrificing form. Having an instructor who pays attention to members helps to break bad habits, improve form, and prevent injuries. It makes for a better overall experience.

I completed the rounds and felt great. Time: 24:27 (if I remember correctly).  What I didn’t see coming was AMRAP front squats as the buyout. Yikes!

Before starting the front squats, we were told that 34 was the most reps done for the day. I thought that was amazing. After hearing who the beast was that did the 34 squats, I counted myself out.

By squat number 20, I was the only one left doing reps. The instructor snapped at other members to cheer me on, and so they did.

I got to 34 and some mumbled and pleaded,

“one more!”  35!  Ugh!

I hear a male’s voice near me saying,

“You’ve got 40 in you!’

A guy in front off me is giving me cues.  “Use your hips!”  “Look up!”

They were right,

I did 40 unbroken front squats!!!

Their encouragement pumped me to keep going.  I am amazed and happy as ish!  LOL!

34 front squats with 55 lbs.,  seemed impossible.  In actuality, the squats were more than possible.

We, including myself, have to stop setting ridiculous limitations for ourselves.

Decide to blow off that stupid little voice in your head that says, You can’t do that, and just go for it!

By the way, if you’re new to CrossFit and wonder where the names of the WODS come from, they are named after our United States Heroes, who died serving our country. Click here to learn about U.S. Army Sergeant Jeremiah Wittman.   That you Sergeant Wittman for your service!

Thanks for stopping by.  Make it a great day!


Priorities With Anne Marie

Buy In:   Run 400 m

WOD:    “Anne Marie”

50 – 40 – 30 – 20 – 10

Wall Ball

DU’s or sub 1/2 rep count of Box jumps (20″)

Between each round do: 1 Rd of Cindy

5 pull ups

10 push ups,

15 Air squats

Buy out:  Run 400 m For time

Once again I ended my week with a relaxing and much-needed massage.  Meditative harmonies playing in the background, while hot oils and stones softened my skin and soothed my aching muscles.  For a moment, I contemplated skipping the 4:30 p.m. CrossFit class, but I knew that was the WRONG thing to do.

Last Saturday, my son’s JV football team won a big game against a neighboring tough playing team. The win was bitter-sweet.   Translation– Another week of football practice in bone chilling temps (I hate the cold) and trying to squeeze everything else in.  For most of this week, I felt like I was literally hanging on by a thread.

Though I was off over the weekend, it sure didn’t feel like it.  I did the usual, shop and cook for the upcoming week.  Meanwhile, dustballs have their way throughout my house.  For now, the dustballs can have their way.

Working with my trainer on the day our schedules harmonize, taking CrossFit on the other days, getting to B’Dazzle’s football practice, taking care of homework, home, and trying to repeat the cycle Monday to Friday is all that I can handle.  I realize that I am not superwoman and I am not trying to be her.

Throughout the year priorities change.  For now, they’re in the right order. I love my family, but I refuse to put my life on hold for everyone else in our household.  I am a happy soul and the key to maintaining the happiness is to “do me”  while handling family business.

Finally in my possession are the names of two house cleaners. Tomorrow I’m giving them a call.  Hopefully, by Thanksgiving week one of them will available to make my house sparkle again.

I followed through and took “Anne Marie.”  I am overjoyed because I finally completed multiple rounds of pull ups with a thinner and less resistant blue band!  Hey! Hey! Hey!  Though it was only four rounds of five pull ups, I actually did all of them!  Fair well green band?  Maybe!  LOL!

I completed the WOD in: 21:54

Buyout Run 400 M. (parking lot): 1 min. 35 seconds

What a fabulous way to end the work week!   Though I’ll be hitting the gym to work my back and arms tomorrow morning, y’all have a fabulous weekend!


Friday’s WOD… Commitment

Commitment

WOD

Row 300M

21 – 15 – 9  X 3

Box Jumps (24/20)

Pull-ups

Wall Balls (20/14)

– 2 Min Rest –

AMRAP (As many Reps As Possible) until WOD is done

20 Thrusters (75/55)

1 Rope Climb (4 ascents)

100 M Run

Although today was my first WOD in CrossFit for this week, it was not my first workout this week.  On Wednesday and Thursday, I put in 90 challenging minutes each day of working on arms and shoulders. While I realize an hour and half isn’t an unordinary amount of time to spend at the gym, considering my midweek schedule, that’s pretty good.

It’s interesting how on day two, the “ache” in the muscles reaches its peak!  Earlier today, I was talking to a colleague not realizing I held my arms at 90-degree angle.  When I dropped my hands to my side….   Yowza!!!  I thought my little guns were gonna pop!  LOL!

For me, the most challenging part of the WOD were the thrusters.  I broke them down into sets of five (5).  By the time I reached 18, 19, and 20, I had to dig deep.  My friend, fatigue visited and tried to take me out of my game.

For the warm up, we worked in teams: two teams of three people—girls vs. boys.  We rotated anyway we wanted to for 8 min keeping count and trying to perform as many repetitions as possible.

8 Min AMRAP Calories & Burpees

I love that stuff!  Near the end, I worked hard to catch my male counterpart in calories burned while rowing.   I rowed hard like I was sprinting toward a finish line at a track me.  LOL!  If I remember correctly, my calorie count was 109; his 114 or 115.   Darn!!  I wanted so badly to catch and pass him.  Overall the guys barely beat us out.  Notice I said, “barely!”  LOL!

There’s something very cool to me about beating the guys physically at anything!  That’s the silly competitor in me.  I’m pretty sure that it came from my childhood days of playing football and boxing with my male cousins.

Anyways, I enjoyed the WOD, the instructor, and my fellow CrossFitters.  Tomorrow is leg day for me at the gym and a  big football game for my son’s team, so I’m off to finish my laundry.

I still remember the ceramic tile hanging over the sink in my mom’s kitchen,

“A man works from sun to sun, but a woman’s work is never done!

True dat!

Have a fabulous weekend!