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! 🙂

This Is Why I Love The Summer

When I woke up this morning, it took me a bit more time than usual to get into the swing of things.  Why?

Because yesterday, I was determined to get weight training AND cardio in.  I walked on the gym floor at 9:50 a.m. and did back.  If I remember correctly, I did:

  1. Pull up assist – wide grip – 3 sets of 15
  2. Pull up assist – narrow grip – 3 sets of 15
  3. Body rows using the Smith Machine – 3 sets of 10 Ugh!
  4. Lat Pull down – wide grip – 3 sets of 12
  5. Lat Pull down – narrow grip – 3 sets of 12
  6. Barbell upright row – 3 sets of 10
  7. T-Bar row – 3 sets of 12
  8. Seated cable row – 3 sets of 12
  9. Face pulls on capable machine – 3 sets of 12
  10. Rope pull (standing) 30 sec. superset with 10 push ups x 4

My muscles were fried, but I got in my car and drove about 20 minutes to the Ocean City Bridge.  Although it was hot as heck out, the bridge stands high over the water so there was a constant breeze.

Oh yeah!  I did some ab work too!  Just three different exercises… all together about 310 reps.  All but 75 were using weights.  Lol!

bridge

The bridge has a nice walkway and fishing pier underneath. I thought this perspective was cool!

I changed sneakers and ran the bridge! “Running the bridge” means you run the bridge, turn around and run back over it again. Lol!  Some people say I’m nuts, but I am a fitness junkie, enthusiasts or whatever else you can come up with.  I love working out, especially when time is not an issue.

This is why I love the summer!  

I can workout for as long as I want to! 🙂

mapmyrun

The last time I ran the bridge was last summer. Since my summer break (June 26), I have wanted to run the bridge, so you can image how excited I was yesterday.  I think this was also my first real run (outside of crossFit) this year.

I took it slow.  Didn’t want to hurt myself.  My time was actually a little better because my iPod locked and I spent a few minutes fumbling with it.

Anyways… the run was heavenly!!  I felt free and on top of the world!  A hot sunny day, running across a bridge that, less than a year ago, I was terrified to run.  Thanks to my friend Nicole, the bridge isn’t an issue anymore.  Ha!!  How about that!!

So, today I did crossFit.  Yeah, my quads, shoulders, abs and back were sore, but I knew once I got moving, I’d be fine.

SWOD: 10-15 Min to work up to 1 rm Snatch – I worked on perfecting my snatched, so I practiced at 75 pounds which was plenty.

WOD: 18 Min – EMOM (Every min on the min)

Min 1- 20 m sled push
Min 2- 10 kb clean and jerk + Lunge 5L/5R
Min 3- 20 double under/ 5 HSPU (handstand push up)

My double under’s aren’t so hot, so to keep the momentum, I did 40 singles.  Using a box, I did my hand stand push ups.

So after the WOD, the coaches decided that we needed to do a buy out. Yuck!

Buyout

3 Rounds

20 Abmats
20 Russian Twists
20 Hollow Rocks

Stick a fork in me, I was and still am done!

I’m headed to bed now.  The “plan” is to workout early tomorrow morning. How early? Umm… 5 a.m.!

Sweet dreams and keep it movin’!

Go Hard

WEDNESDAY 7.2.14
SWOD: 10 min to work up to 90% clean and jerk
4 min amrap at 75% clean and jerk

WOD: 20 min amrap (As many reps as possible)
min 1 – calorie row
min 2 – burpees

Forget the SWOD. This WOD was the longest 20 minutes in my life!!!!

Rarely during a WOD do I look at the clock, but today I snuck a peek.

Through the sweat burning the mess out of my eyes, I could barely see the time.

I started out so strong, but by the end, I felt like a helpless and weak fish laying on a boat deck, who fought a hard battle and lost! Lol!! For real!!

When I finished, I stood hunched over in front of the huge orange floor fan, palms resting on my thighs, while laughing and reminding myself why I love the torture.

We counted burpees and rowed for calories then combined the total score.

Burpees:  109
Calories:  108

Total:  217

Don’t be deceived by the number. We worked our butts off today. I wore the right shirt.

shirt

Seriously, you either love CrossFit or you hate it.

The key to a steady fitness routine is to try different regimes (yoga, boot camp type class, spinning, CrossFit, weight training, walking, biking, or something else). Pick two or three that you enjoy and mix it up weekly. Most importantly, HAVE FUN!!

Happy 4th of July and enjoy the weekend!

Try And Triumph

I did the 9:30 morning crossFit class today. After warm ups, we started with five minutes of butterfly pull up practice.  I didn’t think much of it because I’m accustomed to meeting the bar half way only to fail without a band.

As usually, I say, what the heck and I give it a try with a lot of UMPH….

try

Image courtesy of POPSUGAR Fitness on Pinterest

Instead of using a box to reach up to the high bar, I jumped up to grab the bar and immediately started my Kipping practice.  Focusing on the movement I practice moving the hips forward, then backward.

Guess what?  After a dose of inspiration (watching fellow crossFit chicks knock out several butter fly pull ups), I gave an extra umph…

Whatta you know….

My chin touched the bar!!!!!

Oooooh…my….gosh!!  High fives and cartwheels are in order!  Who knew that the kipping would get me up there?  Lol!!  Everyone but me.  🙂

The rest of the SWOD was:

3 strict, 3 butterfly, 3 c2b (chest to bar)

With the assistance of green ban, I completed the 5 rounds above.

Moving on to today’s WOD.

WOD:

15-12-9-6-3

Hang Snatch 95/65  75/55   65/45

OHS (Overhead Squat) 95/65   75/55    65/45

Ring Dips

My first 15 hang snatches, I did with 55 pounds; however, by the count of 10, I began to compromise my form, so I removed the weight and used only the 35 pound bar. My form improved so I completed the WOD without using weights.

Also, I knew that I would struggle with the OHS lifting 55 pounds, so I did it the safe and most effective way.

I completed the ring dips with the assistance of a band but that didn’t stop the sweat from rolling.  As I moved from station to station, the volume of sweat intensified.  Hair, clothes, sneaks, and the floor; all soaked.   I feel disgusting but love the sweat pouring from my body.  Sick right?  You’ve gotta love working out to appreciate these moments.

Yes, there was a buy out, which was all ab work.  Sorry, I can only remember the name of one: abmat sit ups.  We did two rounds of 25 reps of three different ab exercises.  My abs were on fire the entire time.

Every day that I awake to see the sun shine, breath in fresh air, move about freely on my own, and spend time with my family is really a good day.  Successfully performing my first butterfly pull up made the day especially good.

I’m here to say, don’t give up and keep it movin’!  🙂

 

Friday’s WOD

 

Obsession, commitment or both?  Just wondering.

Obsession, commitment or both? Just wondering.

Daniel

50 Pull-ups
400 meter run
21 Thrusters 95/65
800 meter run
21 Thrusters 95/65
400 meter run
50 Pull-ups

Refreshing! Now that I am on my summer break, I get to do the morning WOD’s.

With 15 minutes to spare, I dropped B’Dazzle off at camp at 8.15 a.m and made it to the 8:30 a.m. CrossFit class.

The morning clouds were disappointing because hubby and I had plans to hit the beach. Surprisingly the sun appeared about half way through the WOD and I became more energized.

My thrusters are getting better. I completed the thrusters lifting 55 pounds, focusing on form. I did well and broke them down into sets of 10.

Pull-ups were deadly!! I rotated between the blue and green bands but was disappointed that I did not complete more with the blue band. I finished and that’s what matters.

After completing the workout, I left the floor to retrieve my belongings and to cool down. Someone yelled,

“You missed the buyout!”

Oh wow! I had no idea. Silly me. Quickly I picked up a kettlebell and began my sit-ups, Russian twists and two other grueling ab exercises. I finished half way before a group picture and the start of the next class.

20140627-153425-56065303.jpg

Today’s WOD was the perfect start to a summer weekend.

What’s next? What else but the beach at the Jersey Shore.

First beach day of summer 2014; Ocean City, NJ

First beach day of summer 2014; Ocean City, NJ

Cooling it with hubby under the umbrella.  Summer 2014

Cooling it with hubby under the umbrella. Summer 2014

Happy Friday and enjoy your weekend.

 

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!