Mornings or Evenings

As you all know I’m trying to get back to my consistent workouts and slowly but surely I am getting there. (Too bad my blogging is still struggling, but I’m working on that too!) The biggest thing I’ve struggled with though is getting back to the EARLY MORNING workouts. I used to be so good. Getting up and getting to the box at 5 am was a no brainer. Just get up and go. Then I got lazy and chunky and sleep just sounded so much better.

Then there’s the evenings… those are oh so nice. My brain and body are awake. I’m way more limber and it’s not as hard to get moving and warmed up. My performance may not be better but I feel better! It does, however suck up my whole evening. And well that’s no fun.

But I did finally show up at 5 am today and boy oh boy I feel GRAND! I have energy. I’m ready to go and tackle the day. And in truth, I know I’m more of a morning person. But as with anything, you fall out of routine and it’s hard to get back. Yes this morning, I was achy and groggy. But by the time I was done and showered up, I was all woooooo!

I’ve been a slacker at the blogging so here are some quick recaps from the week!

4/18/14
Skill: Kipping HSPU Progression
We did a lot of stuff I couldn’t do, so this was mainly a sideline event for me.

4/18/14 WOD

MetCon: 400 Total Reps AFAP – 1 minute at each station of Burpess, Step Ups, Jumping Air Squats and Walking Lunges.
You just keep rotation until you get your 400 reps in. Or die. Thankfully no one died but I sure did feel like it at various times. There’s not much to say except my hips were smoked. This was not a FUN workout Time: 21:15

4/22/14
Skill: Muscle Ups
Ya, still not good at this.

4/21/14 WOD

MetCon: 10 rounds of 6 Cleans and 3 Front Squats, every 90 seconds do 3 HSPU or 1 Wall Walk.
Boy do I love me some Cleans. And the wrist is getting better everyday so I was excited for this workout all except for the HSPU or Wall Walk part. My wrist can’t handle Wall Walks just yet so Coach had me do 6 ring dips (band assisted). So I was back to happy place. That was until about round 4. I was over Cleans, my wrist was getting fatigued and I thought crap I still have 6 more rounds. There’s no way. But I hung in there and just chipped away. Time: 13:12

4/23/14
Game: Wall Ball Bowling
Well this was different. There were plates ranging from 15lbs to 45lbs set up like pins but flat and a medball. We split up into teams and got to roll medball for two frames. Whatever plate our ball landed on determined what movement the other team had to do. So if you landed on 25, it was 25 Push Ups for the other team. 15 = Wall Balls, 25 = Push Ups, 35 = KB Swings and 45 = Sit Ups. Thankfully our opponents weren’t very good so we only had 1 round of Sit Ups and and 1 round of Push Ups! It was fun though.

4/23/14 WOD

MetCon: 3 Turns of 2 rounds of 10 Dumbbell Snatches and 250ft Sprint.
We were supposed to get timed but that didn’t happen so we just did 3 rounds of hell AFAP. Except my fast as possible sprint included a slow trot by the end. We had 40lb dumbbells and had to alternate 10 reps. I actually got better as the rounds went on when I wasn’t dying from the “trot”. But 40lbs is still heavy for me. This workout was pretty much evil. But still a good one.

4/25/14
Woooo I finally made a 5am class.

Skill: Snatch
It’s been a while and my whole body hurts from the week so I wasn’t sure how I’d do, but besides a few rusty warm ups, I got back into this movement pretty ok. Not perfect or anything, but good enough.

4/25/14 WOD

MetCon: “Isabel” 30 Snatches for time
Coach didn’t want us to go so heavy we lost form and even though I’ve hit 85lbs just a handful of times, I wasn’t prepared for 85lbs or even 75lbs. So I went with 65lbs. That ended up not being too bad. Coach didn’t want us going light and finishing under 3 minutes, but he didn’t really want us going over 6 minutes either. I busted out two sets of 5, then sets of 2 then singles. Time: 4:14

That’s a Wrap!
So like I said it was slow rolling. A grumbly stomach prevented from hitting the box up on Monday and an unexpected ER visit for one of my kiddos prevented me from going on Thursday. But all is well and I’m still eating tons better than I had been last month. So yay for small steps! It’s possible for all of you on the bubble. You can do it! There’s not one day that’s better than any other day to getting back on track. You just gotta do it! So whatever that is… eating clean, getting active or anything to a healthier life, you got this! Have a great weekend!

Goal Setting

I’m typically not a goal setter. I never have been. I just go with the flow. As much as I would like to get better in EVERYTHING, I just don’t really follow through on attaining my wants. I think mostly because I turn into a lazy thing and let my “goals” slip away. And we all know I’m not some 20 something that can just learn and execute movements overnight. Oh how I wish I was 10 years younger and starting out. But I am not Now that the open is over, I am going to try and focus on GOALS! Things like a sub 10 minute Karen, Pull Ups, HSPU, etc. I know it’s all possible I just gotta put in the homework. Over time with Coach’s programming at CrossFit Boom I have made progress in many things. I’ve come a long way. But I don’t feel I’ve met my POTENTIAL. Wait, I know I haven’t! And I know I can’t just “get” by with only showing up and not working on my weaknesses when I get a chance. I’m not going to try and kill myself but I know a little more mobility work each day will be helpful. Hanging on the pull up bar a little everyday will be SUPER helpful. So many little things that I need to focus on. And that’s my FIRST GOAL for now. Do HOMEWORK and hopefully take it to the next level.

Today is just day 1 of new focus so I haven’t done much of anything yet. But hopefully this evening I can dedicate some time to all those little things. I have started to follow EAT TO PERFORM’s guideline to eating. I typically feel I eat enough. Eating Paleo for the most part kind of makes it all come together. But as laziness sets in, so does poor eating. Even if it’s Paleo, it can still be poor. You can still miss out on everything you need. You can get by, manage and still be healthy but after reading through ETP posts, I feel that trying out their guidelines and following them for a bit won’t hurt. I think my downfall is not getting enough fat in, not because I’m scared of fat though. It’s just I don’t eat enough of it. So I’m focusing on the FAT and getting a good dose of healthy animal fat and healthy plant fat. And of course managing my carbs and proteins as well. They outline a female that is close to my weight and they have her ideally eating 200g of carbs. HOLY SNIKES! That’s a lot! Sweet potatoes and carb heavy squashes here I come. I want to PERFORM and I thinking giving this a shot will be worth it. I will have to journal my food intake for a little bit until I get used to breaking it down. But hopefully that’s a short lived task and I’ll get the hang of it pretty quickly.

4/6/13 Community WOD
Free Community Workouts are back Jack! Woooo. I enjoy them because a lot of times they are Team WODs and alot of times we do fun stuff, but even when they are not it’s still a good time because you get to workout with people from different class times. This time around it was a doozy of a 20 minute AMRAP.

4/6/13 WOD

20 minutes of 20 KB Swings (1.5POOD/1POOD), 20 HR Push Ups and 20 GTOH with 45lb/35lb plate
We worked in teams of 2 and it was up to us how we would split up each round. My partner and I decided we would go 10 and 10 until we were too spent for that and figure it out from there. We started off strong and made it through several rounds of sets of 10, then fatigue set it and we started doing sets of 5 reps. We went straight through pretty solid and ended up just shy of 10 rounds! 5 reps AWAY! GRRR!

Ground to Overhead with Plate

4/8/13 WOD
I actually got some decent sleep last night and felt good about waking up. Too bad it was only my brain that was awake cause my body wasn’t feeling it!

Skill/Strength: 5, 5, 5+ Back Squat @ 65%, 75% and 85% of our 1 RM
Well my back and hips are pretty tight from all of those KB Swings and GTOH with the plate. And although 65% and 75% felt good, 85% got me. Last week I went 6 reps, today 2, womp womp! Hopefully next week will be better, especially if I’m owning that mobility goal homework.

MetCon: 4 Rounds, 1 min on 30 sec off of Diamond Push Ups and Power Cleans 135/95lb Max Reps
Doesn’t sound too bad till it’s time to go! Holy heckola Diamond Push Ups are no joke. And that 30 second break goes FAST! We alternated between the Push Up and Cleans. So 1 minute of Push Ups, 30 second rest, 1 minute of Cleans, 30 second rest X 4. I didn’t go with the 95lb RX weight because Coach wanted us to go quickly. And I probably could do 1 round at 95lbs quick-like but not sure about 4 rounds with Diamond Push Ups as well.

commando_fitness_diamond_push_up_18kl7po-18kl7qg

Diamond Push Ups

I can’t remember each round breakdown but I stayed fairly consistent something along the lines of 20, 24, 21 and 17 for the Push Ups and 14, 14, 10, 13 for the Cleans. It was for a total of 133 reps. I’m a slacker and forgot to take a picture of the board! Hopefully the next time higher rep Cleans are involved I will go for the RX weight. I was pretty spent. My hands, forearms, and shoulders are done!

It’s a new week with new focus. I’m hoping the BUSY of our lives doesn’t drag me down at least not as much as it has been doing. I gotta work around it and fight for the things I need to do for me! Happy Monday y’all and you know the drill … BE AWESOME!

Time Change…. It’s Complicated

Oh how I love Daylight Savings! I LOVE the sunshine hanging around past 7pm. But at the same time I am so sleepy for a week or so. It seems to get worse as the years go by. I just want to sleep in! And that’s what I did on Monday and I’m almost did it again this morning!

Waking up was not happening on Monday morning. I woke up, turned off alarm, set new one and went right back to sleep. Of course I have that remorse later on in the day, thinking why didn’t I just get up. I was tired and achy that’s why! But I did show up for the 6pm class. Thank goodness because I felt soooo much better 🙂

6/11/13 WOD
Skill/Strength: KB Swings (Russian) – 3×25 AHAP Unbroken, rest 1 minute between sets.
I didn’t really have a choice in what weight I would start at as Coach just gave me 1 POOD. For the 2nd round I moved up to 1.5 POOD. Well that’s a little heavy! If we break on the 25 reps we have to start over so I KNOW I don’t want that to happen. I was having a hard time keeping my shoulders back but 25 still came pretty easy. I did however take a longer break between by 2nd and 3rd round. I didn’t move up to 2 POOD because A. I probably wouldn’t be able to do it UNBROKEN and B. I needed to work on form with keeping my shoulders back. That last round sucked but I finished strong. And I could definitely feel the difference in keeping my shoulders back!

3/11/13 WOD

MetCon: 5 rounds: 45 seconds on 15 seconds off.
Power cleans 115/75
Straight leg sit-ups
Thrusters 115/75

Well, well, well, I love Cleans but don’t have the same kind of love for the Thrusters. When I first started CF, I thought THRUSTERS were AWESOME. But that’s when all I had to use was the naked bar. They are a great whole body movement and they are evil at the same time. I’m good up to 55lbs at moving the bar fast then I just go womp womp on anything above that weight! The idea is to have the same weight for Cleans and Thrusters. UGH. I did 65lbs fine and Coach really wanted me to do 75lbs so I did. It was miserable but I did it.

This was a TABATA type of workout. We had to do the movement for 45 seconds, rest, repeat movement. We kept track of reps and whatever our lowest rep count was ended up being that score for that movement. Fifteen seconds is not a lot of rest. I felt I started out strong in my first 45 seconds of Cleans with a rep count of 14. It faded fast and I finished the rest of the rounds at an even 10 each round. Not to shabby, at least to me it wasn’t.That’s 54 Cleans in 5 minutes. We then had to move to straight legged situps. For some reason I got burned out quickly. I went from 20 reps to a consistent 16 reps. I was kind of disappointed in that movement as I typically can bust out situps. No AbMat I suppose so I was sliding all over the mat. Now for Thrusters. I’m dying right about now and I don’t even want to pick up the weight. By the time I did, I was like OH WOW, those sit ups did me in. My core is shot and I’m supposed to do Thrusters! How about 2? That’s more than 1. The life energy was sucked out of me and I was bad. I still kept on and got 3 for the 2nd round. Sure I could have just done 2 because that was going to be my score anyways but that’s not a cool way to look at things, so I did as much as a I could and that was 3! I did 2 more rounds at 4 and the last round at 2. Pretty lame for that finish. I was beat! Score: 10, 16, 2

6/12/13 WOD
So with the quick turnaround in workouts I wasn’t even sure I would wake up to make the BOOM Box this morning. I almost didn’t as I hit SNOOZE twice! Saw the workout and was really torn! SPRINTS was the Skill/Strength. Not my strength at all. And it’s cold outside! But I knew if I made a habit of skipping out on 5 am I would be doomed. The only reason I made last night’s 6pm class is that it’s Spring Break and the roads aren’t full of traffic. So 5am HERE I COME.

Skill/Strength: 10-100yd sprints, rest 1 minute from first person finishing.
Me and running are no bueno together. I am the worst runner ever. Forget about sprinting! The first 5 were OK but the last 5 were just slow. My hips were on fire! In the end, I know I NEED to do that kind of workout because it’s a weakness and I really do NEED to get better I just don’t wanna.

3/12/13 WOD

MetCon: Death by HR push ups Going up by 2. (ex: 1 min=2PU, 2 min=4PU, 3 min=6PU, etc)
Push Ups anyone? Push Ups? Death by anything is pretty painful and I as I sit here typing I can definitely feel it. I might not be able to move my upper body by tonight but that’s OK, right? Hahaha. I worked my tired ass self through 10 minutes and only got 16 reps into minute 11. I was dead. I don’t think any amount of bribery or death threats would have helped me get to 22 reps. I was pretty happy about my score though. That’s 126 PUSH UPs!

Food Front
I’m not way off course but still not on point. Still too many slip ups and it’s not good! Too many slip ups in my opinion anyways and well for the SCALE too. Still haven’t regressed to my bad weighing habits but I did weigh the other day and for me it’s just sad. I am definitely not at the same place I was a year ago and I think a lot of it just has to do with we weren’t as busy last year. So I had more time to focus on food and what I was putting in my mouth. Plus paleo was still new to me so it was still fun. Not that it’s boring now but I run out of time to be creative and enjoy it.

I made a point to eat more green foods this week and I think I’m doing good so far. We still have a lot left in the fridge still so I should be great for the rest of the week. If I could just fiend off temptations and bad dinners!

3/11/13 Lunch – Sirloin, Spinach and Asparagus! GREEN!

That’s all for this fine Tuesday. Sorry I left y’all hangin’ yesterday. I know you just couldn’t wait to see what I was up to! Hehe. Seriously I know you have better things to do but thanks for stopping by 🙂 Have a great day and BE AWESOME!

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Cleans

Mornings or Evenings

Goal Setting

Time Change…. It’s Complicated

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