Thursday, January 31, 2013

Run like Channing Tatum is waiting for you at the finish line.  I don't know about you, but MY Channing Tatum is going to be practically naked (picture him in Magic Mike)!  Yup...that's what I'm gonna do!!

My son came over yesterday and we went to lunch, then he asked me to do his taxes and before I knew it, it was time to pick up Hayley from school.  Then we had a storm come through.  Both Hayley and my dog are scared of thunderstorms, so I couldn't go upstairs to exercise and leave them alone to be scared.  Needless to say, I did not workout yesterday so I will do that workout on Saturday.

Today's workout is a run...and a run...and a run!  lol - Did I mention we're running today?

For time:
   Run 800 meters (.497/mile)
   50 squats
   Run 800 meters (.497/mile)
   50 CrossFit situps
   Run 800 meters (.497/mile) plan.  I do think I will do the run like I have been doing my morning runs.  I'll run 8 blocks/walk 8 blocks, run 6 blocks/walk 6 blocks, run 4 blocks/walk 4 blocks, run 2 blocks/walk 2 blocks.  I've been doing this and then continuing to walk until I reach the 10 minute mark and the last time I did it I had gone .667/miles in the full 10 minutes.  I know I can do this at least once, but I am going to push myself to do it all three times.  I just might (actually I know I will) have to take a longer break before doing the squats and situps, but hopefully it won't be too bad.  So...I figure 10 minutes per run segment and another 5 each for squats and situps.  That's 40 minutes, so I'm going to set a goal of 50 minutes and really push to achieve that.  Y'all wish me luck!  Wouldn't it be awesome if Channing really was waiting for me at the end?  lol - Like I'd do anything with him...I'm a happily married woman for goodness' sake!!  lmao!
36:11!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!  SO proud of not only my time, but of ME!!!!!!!!!!!!!!  So, I did the run 8/walk 8, run 6/walk 6, run 4/walk 4, run 2/walk 2.  Well, my first 800 meters were done before I was to complete my little run/walk thing, so I decided to finish my run/walk thing before stopping on the treadmill.  That put me at .630 miles with a treadmill time of 9:15.  I then did my 50 squats to the perfect song...Rob Zombie's "Never Gonna Stop".  It has the best rhythm to do squats to!!  Then, I got back on the treadmill and did another run/walk thing until it was complete, which brought me to 1.253 miles and treadmill time at 18:29.  I did my 50 CrossFit situps - got in 33 before I had to stop for a quick rest.  My abs must be sore from the filthy 50 on Monday!  Anyway, after finishing my situps, I got back on my treadmill for my last run.  On this one, I had planned to run 8 and walk 8 since that was all I had left, but I just couldn't do it.  So, I ran 4/walked 4, ran 4/walked 4 - I DID technically run 8!  ;)

Overall, I ran 48 out of 96 blocks doing it "my" way - so that's half, AND it's pretty close runs, so I am VERY happy with that!  OH!  ALL of my runs were at 4.9 and all walks were at 3.5.  I'm NOT gasping for breath, so I'm extremely pleased with that!!  :)

Wednesday, January 30, 2013

Real girls aren't perfect.  Perfect girls aren't real.  This is so, so true!  I must say...I am nowhere near as sore as I thought I'd be this morning.  My thighs/legs were killing me last night.  I actually took an aspirin - that's the first time I've done that in about a week or so.   I just stretched my legs out when I lay in bed last night and it felt SO good!  

Today's workout doesn't look too bad - not too much leg work, but that's because there aren't as many exercises to do!  lol  

For time, 3 rounds of:
   7 pushups
   21 thrusters w/10 lbs

I'm going to do my thrusters with 24 lbs. I'll go down to 18 if I need to, but I really think 10 is too little. I'm actually glad to see it's not going to be a long, sweaty workout.  Tonight is Girls Night Out for me and my friends - so this way I won't have to rush this afternoon to get everything done!  I still plan to do my 8 minute run/walk thing this morning as well.
Saving for Saturday!

Tuesday, January 29, 2013

You are going to want to give up...don't.  I will keep reminding myself of this today - especially while doing burpees, back extensions, knees to elbows, and box jumps.  Those are the ones that I think (actually, I KNOW) will give me troubles!  I saw yesterday - or maybe it was over the weekend - where someone had mentioned doing the "filthy fifty" and I thought "what the hell is THAT?"  I wasn't curious enough to Google it though.  But guess what?  Today's workout is that Filthy Fifty and it does look nasty!  lol  I really should have re-posted the quote about the number of reps - just doing this one, and another, and another, and another.  I think that would have went perfectly well with today's workout!

For time, 50 each of the following:
   jump rope
   wall ball, 10 lbs
   back extensions
   push press, 20 lbs
   knees to elbows
   walking lunges
   kettle bell swings, 15 lbs
   CrossFit situps
   box jumps, 18"

As much as I complain sometimes about doing box jumps, I'm glad to see we're doing them more.  I have made so much progress on them since starting CrossFit.  I was surprised last week when we did them how hard it was for me again.  I might have to do some for my 8 minute morning workout - on days that we're scheduled to run, of course!  I'm still determined to improve my running.  Since we are not running for CrossFit today, I will do a run on my treadmill again like I did on Sunday - run 8/walk 8, run 6/walk 6, run 4/walk 4, run 2/walk 2 and continue to walk until I hit the 10 minute mark.  I will say I am VERY pleased with my speed while running.  I was discussing this with Honey-Buns yesterday - remembering how I would run at 4.0 speed, then 4.2, 4.4 - thinking it was crazy when I started running at 4.5 and 4.7 and now I'm at 4.9!  Out of habit (I guess), I start out at 4.7 and think "this isn't fast enough!" and was going up to 4.8, but yesterday I ran 200 meters at 4.9 and DID NOT DIE!  lol  - Anyway, I'm going to start at running at 4.9 today - I'll never get better if I don't push it, right?

Still doing the 8-Hour Diet.  Honey-Buns wanted to start it yesterday as well - he's having a hard time NOT eating after 6:00.  He kept telling me "I don't see how you don't eat or snack."  I told him I try to do things to take my mind off of it (reading, puzzles, etc.) and I've discovered it's more eating out of boredom than it is because I'm hungry.  It's just in my head, "Don't you want to eat?"  My stomach doesn't growl or feel empty, so I know I'm not hungry. the mornings?  STARVING!!  Though I have discovered that when I do my little 8-minute workout in the morning and I'm drinking water that THAT does sustain me for a bit.  I really didn't think I could workout on an empty stomach and honestly?  If it was a CrossFit workout, I don't think I could do it - but 8 minutes on the treadmill or bike is okay and VERY do-able.  :)
Just did my run/walk - all runs at 4.9, all walks at 3.5 -
10 minutes = .664/mile
31:35 - Not bad, not  my goal of 30 minutes, but it's not far off from that!  I think I would have been better off if the box jumps were NOT last!  lol
I did the knees to elbows on the floor and used 24 lbs for the push presses.  Also used 15.5 lbs for the kettlebell swings, and still only 4 lbs for wall ball.  I really am going to purchase a heavier ball soon - would love to see what a difference it makes!  Making this short and sweet today 'cause I'm a little behind schedule and I need to start supper.  My wonderful Honey Buns is going to clean my kitchen for me tonight - he's pretty awesome!  :)

Monday, January 28, 2013

4 Month Stats

Here are my updated stats.  I finally put them into a spreadsheet to make it easier to keep up with.  Since starting CrossFit Mamas exercises, I have lost an overall total of 20.75 inches and 7.5 pounds!!   Woot-woot!!  I added some new areas of measurement sometime between the 2nd and 3rd month of doing CrossFit - if I just count the original measurements, I've lost 17.75 inches.  VERY pleased with these results!  Thank you to Jenni for taking the time out to do the CrossFit Mamas blog and changing my life!  :)  Thanks also to Jen M and Gina Tate for ALWAYS encouraging me.  You guys inspire me to keep it up and keep pushing myself.  It's showing!!  :)

Please click on this link and it will take you to my spreadsheet!

Happy, happy, happy!


Believe it can be done!  I believe!  lol  - So, I had such great plans for my workout yesterday, but was struck down with a major sinus headache/clogged nose.  At least I ran on my treadmill yesterday morning.  I have to say, this whole "fast for 16 hours/eat for 8" is pretty simple.  I actually ate 7 out 8 key food types yesterday - the only one I missed was the "berry" category and I would have eaten that if I had eaten blueberry yogurt instead of cherry.  I thought cherries were berries, but guess what?  They're not.  Oh well, not bad.  I didn't weigh this morning because I HATE to turn on the bathroom light in the morning when I get up - it's just TOO bright!!  I'll weigh when I go up after drinking my coffee.  I will also do my measurements today and get those posted - it has been four months since I started CrossFit!

I posted today's pic because my workout has running, but I'm actually not sweating it.  I plan to run ALL of the 200 meters (1/8 mile, 8 blocks) and half of the 400 meters (1/4 mile - 8 blocks running/8 blocks walking).  Then, when I do the 800 meters (1/2 mile) I will run 8 blocks, walk 8 blocks, run 8 blocks, walk 8 blocks - so I'll be running 1/2 of the prescribed 800 meter run.  I actually did okay yesterday when I ran 8/walked 8, ran 6/walked 6, ran 4/walked 4, ran 2/walked 2+ until I hit 10 minutes.  The distance on that was whatever 1/2 mile plus  1/8 mile plus 1 block come up to.  It's too early for me to do the math!  lol - I'm actually not bemoaning having to run today and THAT'S always a good thing!!  ;)

For time:
   15 thrusters w/30 lbs
   Run 200 meters (.124/mile = 1/8 mile)
   20 thrusters w/24 lbs
   Run 400 meters (.249/mile = 1/4 mile)
   30 thrusters w/20#
   Run 800 meters (.497/mile = 1/2 mile)

Since running is in today's workout, I'll probably bike for 10 minutes after I take Hayley to school and before I go to the dungeon for work.  For those of you who don't know, my husband and I own a trucking company and we moved the office to our basement earlier this year.  I now refer to the basement/office as "the dungeon".  I'm lucky - I only have to work a couple hours a day, so I can't complain too much!  :)
20:25 - SO mad!!  I set a personal goal of 20 minutes, but I was over...granted, it's just a little bit but's over.  :/  BUT, I did run half and walk half, so I'm VERY, VERY excited about that!  I even ran at a 4.9 speed for the 200 meter run - 4.8 for the other runs and all walks at 3.5 speed.  Also used 31 lbs, 24 lbs, and 18 lbs for thrusters.  Not too bad and I'm super glad I ran, although I will admit that last 8 block run was killing me, but I DID IT!!!  I have the sweat and heavy breathing to prove it!  lol

Forgot to mention - I did ride my bike this morning for 8 minutes and stayed between 15 and 18 rpm speed.  Ended up going 2.55 miles.  Not too shabby!  :)

Sunday, January 27, 2013

Okay - so yesterday I purchased the book I had seen on the Today Show about the 8-Hour Diet.  That's actually what it is called, The 8-Hour Diet.  Basically, you can eat whatever you want in an 8 hour period and then you fast for 16 hours.  So, for me - I normally eat supper between 5:00 and 6:00 - usually done by 6:00 and I won't eat anything until 10:00 a.m. the next morning.  This supposedly makes your body burn all of the calories/food that it has stored.  You can have something to drink during your fast (in fact, it encourages you to drink a glass of water if you feel the urge to eat), so I can still have my cup of coffee in the mornings when I wake up.  The book does encourage you to drink plenty of water - I do that anyway.  I usually eat breakfast around 8:30, but am stretching that out until after 10:00.  I have to say, my weight yesterday morning was 249, and this morning it was 247.5 - so maybe it works.?.  We'll see - it is extremely do-able and I thought I'd give it a try since I don't want to alter my food too much - that whole "I hate to diet" thing kicking in.  It does encourage you to eat healthier, but does not require it - instead it advises to eat at least one serving per day out of each of the following food types:
   Yogurt/Dairy (low-fat, of course!)
   Beans, peanuts, other legumes
   Raspberries and other berries
   Apples, oranges, and other fruit
   Spinach and green vegetables
   Whole grain breads and cereals

I hit all of the food types yesterday except for Spinach/Green Vegetables.  We had Chicken Stew for supper, and I didn't have anything green or leafy.  The book did say you can count putting spinach leaves on a sandwich or something like that, so this whole thing seems fairly simple and very do-able!

As well to eating from these food types, it recommends you exercise for 8 minutes each day before breaking your fast (this supposedly helps your metabolism kick in) and it gives several types of exercises you can do - you just pick.  I have to say, all of the exercises they recommended are exercises we do with CrossFit, with the exception of a couple (mountain climbers, bucking hop, alternating lateral lunges) - I thought this was great!  I can do this.  Then, I thought this would be the perfect time to improve my running.  So, that being said...I got on my treadmill this morning and actually worked out for 10 minutes, not 8 - only because I'm pretty anal on things having to match and I have this whole even over odd obsession, I don't know why...I just prefer even things/numbers to odd.  Weird, I know.  But, that's me.  Anyway, I ran at 4.8 speed for 8 blocks (1/8 mile), walked 8 blocks at 3.5 speed, ran 6 blocks, walked 6 blocks, ran 4 blocks, walked 4 blocks, ran 2 blocks, walked 2 blocks, then I slowed down to 3.0 speed and walked until I reached 10:00 minutes.  All in all, I ran 20 blocks which means I ran a little over 1/4 mile total.  I'm happy with that!

I have not forgotten to do Thursday and Friday's workouts.  I'm going to combine them and do them this afternoon.  I know Thursday's were 5 rounds and Friday's were 3 rounds, but I'm going to do them all together and once I complete 3 rounds of front squats and jump rope, then I'll continue to do the final 2 rounds of Thursday's exercises.  Below is my workout plan:

5 x 15 pushups
3 x 20 front squats w/30-40 lbs
5 x 40 CF situps
3 x 50 jump rope
5 x 50 squats

Since I'm mixing it up, I won't post my time on Thursday nor Friday, but will post the combined time here instead.

Friday, January 25, 2013

When you have one of those days when you feel the weight of the world is on your shoulders, do squats!  Appropriate for today - not because the weight of the world is on my shoulders (I very seldom stress), but because it's a squat day!  I am so glad to see we are ending the week with a fairly simple workout and after looking at the few times posted so far, it must be kinda easy as well.  Everyone is below 10 minutes so far, so let's hope that works for me as well!

I did not have time to workout yesterday - lots of unplanned errands got in my way - I did not even realize yesterday was my 4 month mark!  So, today I will take my measurements and post them separately.  Sometimes I get frustrated because I'm not seeing a difference as quickly as I was when I started, but not frustrated enough to want to stop working out.  I really enjoy my workouts and feel really good once I finish them, so I don't see myself giving them up anytime soon.  I know I could drop the pounds quicker if I dieted, but honestly?  I'm 47 - I HATE to diet and take any type of supplements.  I've taken more aspirin and Tylenol over the last four months than I think I have in my whole lifetime - I'm just not into that kind of thing.  I'm working out to get in shape and Honey-Buns says he can really tell I'm toning up and some days I see it and some I don't.  My clothes are WAY loose, so that's a good thing and I've had to invest in new panties because all of my others were just WAY too loose, so I'm pleased with that.  I am going to add a walking or biking workout to my daily routine and see what that does.  I'm also trying to be more aware of not eating after supper.  I saw this guy on the Today show (can't remember his name) and said there's this new "diet" where you eat for 8 hours a day, then nothing else after that 8 hours.  I don't usually make it a full 16 hours of no food (my stomach gets to growling too loud!), but I can normally make it anywhere from 14-15 hours so that's close.  Supposedly, your body will burn off what's it stored in those 16 hours and your stomach will begin to shrink, so I'm going to see if that works.

Today's workout is for time, 3 rounds of:
   20 overhead or front squats w/30-40 lbs
   50 jump rope

I hope to see an improvement in my jumprope - not as much tripping.  I'll let you know how that goes!  I haven't stuck to the January Fitness Challenge this month (planking is hard and I don't really like mountain climbers), but came across one for February that looks do-able.  I know, I know - giving up, blah-blah-blah.  Not really, usually I just forget about it and since adding a run to my everyday stuff, I just haven't felt like doing anything else.  We'll see how February goes!
Another crazy day!  Saving this one for Sunday!

Thursday, January 24, 2013

Don't think of the reps you have left, just get the one in front of you...then another, another, and another.  I think I'll need to repeat this to myself today - not hard exercises (NO running!!), just lots of reps AND five rounds!  I have to say, it's only taken almost four months (can't believe that!), but I am finally not very sore in the mornings!  Nothing like I was when I started.  I'm still loving these workouts - they're fun, easy, and yet at the same time hard!  I love seeing what everyone's times are and setting a goal for myself and meeting that goal - I really love when I beat that goal!  It doesn't even bother me to have the worst times anymore because I know I accomplished something, and THAT makes me a happy girl!  Plus, I can see a difference in my butt - all of those squats are paying off!  Speaking of squats, who knew they were part of SO many exercises!  No wonder my butt has always been sore!!  lol

Today's workout is for time, 5 rounds of:
   15 Pushups
   40 CrossFit situps
   50 Squats

I was very proud of my situps yesterday.  Normally I could do 20 without needing a "breather", but yesterday I did like 25-27 per round without any problems.  Let's hope I can get 40 in like that today.  I still can't believe how far I've come on the situps.  I still remember the day I tried to show Honey-Buns the proper way to do a CrossFit situp and couldn't even get my back off of the floor without picking up my feet!  Ahh....progress.

Still planning on doing my "run".  I'm going to do it before I do today's workout because I had such a hard time doing it after yesterday's workout.  I'm going to run 1/4 mile one day.  One day.'s gonna happen!  :)
No time today - saving for Saturday!!

Wednesday, January 23, 2013

We don't do it 'cause it's easy, we do it 'cause we're worth it.  SO true!  This has been a tough week of workouts so far, and I haven't even discussed today's workout!  lol  - It still feels good to know I completed Monday's 10k and did not die!!!  Yesterday's burpees were killer, and I wonder what's going to be the tough thing today?  Hmmm....we shall see.

Today's workout is 3 rounds of 5 different exercises - do each exercise for exactly 1 minute, taking a 1 minute "rest" at the end of each round.  Write down your number of reps of each exercise, add them together and post the total for you "score".  Got it?  Whew, good!

   Wall ball shots - 10 lb ball
   Sumo Deadlift High Pull - 15-30 lbs
   Box Jumps - 18" box
   Push Press - 20 lbs
   CrossFit situps

I have to say, all of these CrossFit situps are catching up with me.  My abs are a little sore today, but that's okay - I know I'm doing these correctly and they are obviously working if I'm sore!  SO proud of how far I've come with those!!

I forgot to mention yesterday, I watched some videos of burpees and came across some for "beginner" burpees and guess what?  They use a step/box for those - I've been using my aerobic step because my tummy gets in the way of me putting my hands on the floor - so I didn't feel so bad doing my burpees that way.  They also just put one leg back at a time into the "plank" position, then bring each leg back in and stand up.  I actually "kick" my legs back into the "plank" position, and "pop" them back before standing up, which is harder to do than just one leg at a time - so, all in all - I'm happy with the way I do them.  They still get my heart rate going like crazy and I start out doing anywhere from 10-15 before having to stop, but then it gets to 10, then 7, then worse - depending how many burpees we have to do.  I was feeling bad because I couldn't go all the way down to the floor - well, I could but couldn't snap my legs back in once I was down there!  Now I don't feel so bad - I'm better than I was.
390!!  I'll definitely take THAT!  Thank goodness for wall ball shots and push presses!  Those kept my score up.  Box jumps were the suckiest!  I didn't keep individual count per exercise per round because that would have wasted my time to write it down every time.  I do know my situps were around 25-30 each round, so I am definitely happy with that!  The soreness in my abs went away pretty quickly this morning, so pleased with that.  I also ran 9 blocks at 4.8 (the fastest speed for me so far) - and it seemed WAY hard today.  It's either because I ran AFTER today's workout or because I ran a little bit faster (I've been running at 4.7).  I also finished out to 1/4 mile with inclines, walking at 3.5.

Individual round scores:
   round 1 - 134
   round 2 - 130
   round 3 - 126

Tuesday, January 22, 2013

"Wow, those burpees were awesome!", said no one.  EVER!  lol - I came across this the other day and couldn't wait until we had a burpee day to use it.  I thought it was pretty funny!

I have to admit, I thought I would be way sorer than I am this morning after yesterday's 10k (I just love saying that!)  I can now say I've done a 10k!!  I posted it on Facebook last night and said "10k, and I didn't die!"  Of course, yesterday I felt like I was dying but this morning I am SO proud of myself for completing it.  I do wish I could have done all of it on the treadmill, but my legs were giving out.  I had slowed down to 3.0 speed on the last 1/4 mile and when I got on the bike, I thought I was going to scream.  Pure exhaustion on my legs, but LOTS of pride this morning!!

Today's workout is for time:
   30 pushups
   40 walking lunges
   50 kettlebell swings, 15 lbs.
   60 CrossFit situps
   70 burpees

I know we're not supposed to, but I might split this up into two rounds.  I'll decide once I get upstairs to my "gym".  Looking at this, I have to say I'm not looking forward to the lunges.  I just know the strain they put on my ass/legs and that's where I'm sore right now.  But, who knows?  Maybe it'll be a good stretch!  I think I will also wear my weighted vest that I received for Christmas today during the pushups and lunges.  I wanted to wear it yesterday, but thought NO WAY going so far on the treadmill - not a good time to try something new.  The good thing about the vest is it's 8 lbs, which is close to how much weight I've lost so far (7 lbs), so it will be kind of like when I started working out with that extra weight.  I'll give it my best today!
18:53 - WOW!  I don't know what I don't like more...running or burpees!  Both of them get my heart rate going like crazy!!  I did not wear my weighted vest and I did not split these up into two rounds.  I did ALL pushups, lunges, kettlebell swings, and half of my situps in 7:49 - so the remaining time is how long it took me to do the other half of my situps and all burpees.  I decided to split the situps and burpees into two rounds of 30 CF situps and 35 burpees, because those were the hardest.  My goodness!!  WHAT a workout!!!

I did run 9 blocks on my treadmill - thought it should have been easier than it was, but nope!  Not!!  I was glad to see the soreness leave my badonka-donk, but it came back once I started running!  And, the lunges??  WOW - those first few hurt, but thankfully got better!  Not too sore right now, just feel exhausted.

I tried to do the 2 minute plank for January's challenge, but gave out after 45 seconds.  My shoulders were ridiculously trembling!!  :)

Monday, January 21, 2013

What doesn't kill me makes me awesome instead.  After looking at today's workout, let's hope this is true!  You know the excited picture I posted on Friday...IT'S FRIDAY, BITCHES!!!...well, today's should be - Bitch, it's Monday, now run, Run, RUn, RUN!!!  lol -'s a run day.  Good news though - we ONLY run!  Bad news - we are running a 10k.  For those of you that don't know, that's 6.214 miles.  I looked it up.  Funny story - I never know kilometers/meters to miles, so I always Google it.  Today,when I Googled how many miles is a 10k, one of the answers I came across said "Planning on running a 10k?  Better train and get your body in shape.  A 10k is 6.2 miles and should only take 3-5 minutes to complete."  Ummm....yeah, I don't think so.   That was posted at one of those question/answer sites where the public answers.  Brittany was the fitness expert answerer for that one. Well,'re beyond ridiculous!  Even I know of no one who can run 6 miles in 3-5 minutes.  Do you guys know anyone this crazy-fast?

Well, all I will say is I will try.  I will finish 6.2 miles, but I already know it won't be a "run" all of the way.  Right now, I plan to run my usual 9 blocks for every 1/4 mile - but I'm not sure how long I'll do that.  I do know I'll need to make sure my IPOD player is close to the treadmill, because this will take more than one album to listen to while working out today!  Normally, I say "wish me luck" but today it should be more like "y'all pray for me"!  lol   ;)
OMG!!  I'm BARELY alive!  I over-exagerate, but not by much!  I'm going to keep this short and sweet today because I am EXHAUSTED!

4 miles on treadmill - 71:50 - I ran 9 blocks for the first two 1/4 mile segments only, then did incline walks at 3.5 all the way up to 10 incline for the next 1.5 miles - slowed to 3.3 walks with no incline up until the last 1/4 mile, then I slowed down to 3.0 walk - SO tired!

2.17 miles on stationary bike - 8:50 - I could only stay in the 15.0 to 15.4 speed.  I didn't think I would be able to stand once I finished, but I did and I even made it downstairs to the couch, where I plan to stay for awhile.  :)

Friday, January 18, 2013

It's Friday, bitches!!!!!  I don't know about you guys, but I am SO glad it's Friday.  I just haven't had the energy this week that I normally do.  I am VERY proud of myself for doing all of the workouts this week and NOT stopping when I was tired.  I feel like I really pushed myself, but at the same time I'm glad this week is over!  

I don't know if it's the running I'm doing every day or what, but my legs have NOT been as sore this week.  Maybe I've FINALLY worked all of my kinks out and it only took 3 1/2 months!!  lol  Whatever it is, I'm glad.  It was getting nervy to always be sore.  I've decided to stick with running 9 blocks on my treadmill every day for another week.  I really want to be able to run it consecutively when we do multiple rounds.  I split them up yesterday during rounds 3 and 4 of the run - but I DID run 9 blocks each round.  I think I will start doing 1/2 mile runs/walks every day - that way I'll have to push myself to do them consecutively.  Not committing to that - I'll see how it goes over the weekend.  ;)

Today's workout is short AND sweet!  Meaning - I can do these exercises without modifications!!
   Do as many rounds as possible in 12 minutes of:
      5 pushups
      10 wall ball shots, 10 lb ball
      15 CrossFit situps

I'm going to go as fast as I can and see what happens!  
9 complete rounds of pushups
8 complete rounds of wall ball shots, +9 shots on the 9th round
8 complete rounds of CF situps

I went ahead and completed my last wall ball shot and a 9th round of situps.  SO happy with this!!  I set a personal goal of 7 rounds and went beyond that!!  Great way to end the week!

I also ran 9 blocks on my treadmill beforehand.  I'll continue to run every day this weekend.  Y'all have a good one!!

Thursday, January 17, 2013

Do the best you can and do not look back.  This is what my plan for today is because guess what?'s a run day!  But not a "bad" run day - it's one of those "as many rounds as you can", so that shouldn't be too bad, right?  Right.  I can do this!!

Complete as many rounds as you can in 20 minutes:
   Run 400 meters (1/4 mile)
   21 Deadlifts, 30-50 lbs

My plan is the same as always for this week - run 9 blocks of every 1/4 mile segment and walk the rest.  I need to tighten up my belt on my treadmill before I work out today - I almost tripped on it on Tuesday whenever I would slow it down to a walk - it's just loose, so gotta look for my Allen wrenches and get it tightened.  

I am not sore this morning, so hopefully the soreness will be gone.  I normally take an aspirin after working out and this seems to help a LOT with soreness/pain.  I know I always complain about the running exercises, but I am seeing a difference in my breathing, so I am very pleased with that.  I'm hoping to purchase some more AC/DC now that they are for sale on I-tunes, so they'll help get me moving!
4 rounds!  Well...I'm claiming 4 rounds.  The timer went off when I was on the last "block" on the treadmill, so I switched it to stopwatch mode and finished up the 4th round.  I only went over 1:26!!  I'm happy with that!  I set a goal in my head of 4 rounds - thinking I could do each round in 5 minutes, so I wasn't off by much.  I would have probably completed it in 20 minutes, but I forgot to put on my workout gloves for the deadlifts.  Sounds crazy, but I can actually do better with my gloves on when using my dumbbells.  I'm not stopping to dry my hands - Hey!  It works, okay?!  :)

I also used 50 lbs for my deadlifts - two 25 lb dumbbells.  I thought I'd start at the max and lower it if I needed to, but I didn't need to!

I ran 9 blocks every 1/4 mile (400 meter) segment and I ran at a speed of 4.8 - up from 4.7!  I walked at 3.5 - that seems to be my max walking speed.  I did not/could not run the 9 blocks all at once on rounds 3 and 4 though.  Round 3 I ran 6 blocks, walked 3 blocks, ran 3 blocks, and walked the remaining 4 blocks.  Round 4 I ran 5 blocks, walked 3 blocks, ran 4 blocks, and walked the remaining 4 blocks.  I think this was because I didn't stop and rest as much during the workout because I really wanted to get at least 4 rounds in, so I just kept going.  So proud I didn't half-ass it!!!  :)  But please, no running tomorrow!

Wednesday, January 16, 2013

Pain is temporary, quitting lasts forever.  I'm using this quote today just to remind myself that even though I wanted to get off of the treadmill yesterday and considered jumping on my bike, I chose not to. I wasn't in pain yesterday while working out - other than my lungs burning, and even then it wasn't too bad.  I was very sore last night in my lower legs, on the inside.  I've said before I needed to see what muscle that is - apparently I use it while running!  My thighs are a little sore this morning, but I know that will work itself out once I get to moving around.  I have to admit, I did not have that great feeling of accomplishment yesterday - it was more like "Thank God that is OVER!"  Don't get me wrong, I am very proud of myself for completing that workout - it was a tough one for me.  I added up the number of  blocks that I did run and guess what?  I ran a total of 64 blocks - there are 16 blocks in a quarter mile, so that means I ran a mile out of the 2.5 miles...I'll take that!  :)

I am VERY pleased to announce today's workout has NO running!!!  
   For time:
      70 Burpees
      60 CrossFit situps
      50 Kettlebell swings, 15 lbs
      40 Pushups
      30 Squats
I will run 9 blocks before starting today's workout.  I'm curious to see how easy/hard that will be today.  I do admit, I did notice a change yesterday when I ran - my heavy breathing did not start as early as it usually does, so adding these little runs every day are really helping out.

I do hope this isn't an hour workout like yesterday - I listened to a whole album yesterday and it was one of the longest ones I own!  I stopped the treadmill and switched to "Highway to Hell" by AC/DC - I thought it was appropriate because it felt like I was on a highway to hell.  I think that's what I'll start calling my treadmill!  lol
22:49 - Have I mentioned that I hate burpees?  No?  Well, pardon me....I HATE BURPEES!!!  There.  I feel much better.  :)

I split this into 2 rounds - doing 1/2 of each exercise each round.  I did this because burpees were killing not only me, but my time as well.  Put it this way - I was halfway through my burpees (35) at 9 minutes and some change.  I did 30 CF situps, 25 kettlebell swings, 20 pushups, and 15 squats and brought my time to 11 minutes and some change.  Burpees are horrible!  SO proud of my CrossFit situps - I couldn't even do one when I started.  I used to stick my feet under the treadmill - now, my feet stay on the ground like they're supposed to and I did 30 situps without having to stop!!  Kettlebell swings are like that as well - I again used a 15.5 lb dumbbell.  I can only get to 15 pushups before I'm squiggly shouldered and have to stop and rest them, but it wasn't a long rest 'cause I knew I only had 5 more to spit out each round.  After doing the squat-a-thon in December - 15 at a time are super easy as well.

I will admit - I have to use my aerobic step when doing burpees.  My tummy doesn't let me bend over and put my hands on the floor unless I spread out my legs - then I stretch my hamstrings and they're usually super sore the next day.  Anyway, I bend over, put my hands on the step, kick out my feet and normally I have been just kicking in my feet, stand up and add a jump on the end.  Well, today I tried to do a burpee without my step - NOT a good idea.  So, I brought my step back out and used it, but instead of just kicking my feet out and back in, I went all the way down to the ground (my chest would rest on the step), then I'd bring my feet in (I couldn't kick them in this way), stand up and jump.  MUCH harder this way, but I'm proud that I'm getting closer to doing them the correct way.  All you people without tummies should really enjoy not having one in the way!  I can't wait to enjoy life without mine!!  :)

I did run my 9 blocks on the treadmill before working out today and let me say...I thought I'd quit when I started.  My legs didn't want to work, but I made them.  Not sure why, buy my butt muscles really come into play when I run - they ended up hurting more than anything.  It was kinda nice to do squats and feel the stretch!  lol

OH!  I've been meaning to ask - does anyone else sweat on top of their hands?  My kids think I'm a freak because that is a major sweat zone for me.  Just curious.

Glad today's workout is over.  Now, off to the grocery store and PetSmart!

Tuesday, January 15, 2013

The only thing between you and your goal is you.  Lift heavy.  Run hard.  Eat Clean. 

Well!  That certainly says a lot!!  I need to print this and tape it to my treadmill today and make it my mantra.  I just looked at today's workout and all I can say right now is run, run, run!  And I mean RUN!! Let me go ahead and tell you what it is so you'll know what I'm talking about.

For time, 5 rounds of:
   Run 800 meters (.497/mile)
   15 Kettlebell swings, 15 lbs.
   15 pushups

See what I mean?  Run, run, run!  I was just starting to feel guilty this morning for not ever finishing those two rounds from last Monday, but guess what?  Not anymore!  It's almost like it's a "do over", only worse.  Well, I am determined to finish today's workout no matter what!  I don't care how long it takes me and let's be honest here - the longest part will be the running on the treadmill.  Kettle bell swings are fun, and I can easily handle 15 pushups at a time.  I will run 9 blocks on my treadmill for every 1/4 mile and walk the rest of my distance with an incline.  Actually, now that I'm thinking about it, it shouldn't take too long.   I'm thinking anywhere from 30-45 minutes total.  I'd LOVE to do this in 30 minutes, but am going to plan on NOT going over 45!

Wish me luck!
54:36 - Well, I blew my goal time all to hell! my defense, I wasn't thinking of 2 quarter-mile segments when I figured it up.  I was only going by 1 quarter-mile segment, so that being said...I DID IT!!!!  I SO wanted to get on my bike the last round, but thought "What the hell!" and got on my treadmill instead.  I did NOT stick to my plan to run 9 blocks every quarter mile segment, though.  :(  I did run the 9 blocks each time for the first 2 rounds.  On the third round, I ran 6 blocks both quarter mile segments.  Fourth round -  I ran 5 blocks the first quarter mile, then 4 blocks the next one.  I only ran 4 blocks both quarter mile segments on the last round and I SO did NOT want to do that, but I forced myself.

Kettlebell swings were done with a 15.5 lb. dumbbell - no problems on those.  They took me less than a minute each round!  Pushups were start to finish, no breaks - so YAY!

My total time on the treadmill was 39:42, and it says I burned 293 calories.  Personally I think I should have dropped at least 20 pounds during that workout!  lol  Luckily I took an extra cupful of water upstairs because I drank every drop in my water bottle - all 32 oz. and all  of the extra 16 oz. I carried up!  That was SUPER, SUPER hard for me, but I DID IT!!!  :)

I hope like hell tomorrow is NO running.  I just can't imagine it.  :)

Monday, January 14, 2013

If you think a minute goes by really fast, you've never been on a treadmill!  This is SO, SO true!  At least for me anyway.  lol  It doesn't sound like a lot to do run on a treadmill for a minute, or plank for a minute - but doing it is crazy!  I know...those of you who are runners and are fit or somewhat fit probably don't get it.  It comes so easy for you guys to just up and run or whatever, but you have to remember...I'm 5'3" and weigh 248.  I'm NOT a skinny girl and I haven't been a skinny girl for a LONG time.  I know I keep harping on running and sucking wind, but in my case it's true.  I'm improving and that makes me happy and proud.  I started running an 1/8 mile every day last week - that's usually 1:34 minutes.  And when I say run, it's at a speed of 4.8 - but that's better than when I started 16 weeks ago.  I ran at a speed of 4.2 back then, so a definite improvement.  I also noticed by the end of last week I wasn't looking at the treadmill screen as often waiting for my 1/8 mile to be over AND my breathing was better.  This week I will run 1/8 mile plus 1 block on every day that a run is not already scheduled.  I'll get there, I have faith.  :)

Today's workout is pretty simple:
   150 wallball shots w/10# ball

I never did make up the two rounds I quit on from last Monday.  I will do them after today's workout - I was going to do them yesterday, but it became a lazy, football watching Sunday.  My Falcons and Patriots BOTH won!  Woot-woot!
5:44!!!  A lot of people did thrusters, but I stuck with the plan and did wall balls and let me just shoulders are KILLING me!!  ;)

I also ran 9 blocks (1/8 mile, plus 1 block) on the treadmill at a speed of 4.7 for a total time of 1:50.  I know I said I would make up those two rounds from last Monday, but I really did not want to even work out today, so I chose to do just the run.  I know, I know...excuses - but I DID do something!!

Saturday, January 12, 2013

Friday's workout is DONE!  Just a reminder of what it was:

3 rounds of:
   100 ft. of walking lunges (30 lunges, total)
   50 squats
   25 back extensions

11:18 was my time.  I set a goal time of 15 minutes based off of everyone else's times that were posted, so I am VERY proud of my time!  I have to admit, the last 5 squats on round 3 were done on the shakiest legs EVER!  I was not about to stop when I only had so few left to do, though.  I was concerned about toppling over on the last two squats, but thankfully I did not topple.  You know what they say, Weebles Wobble but they don't fall down...well, THIS wobbly weeble WILL fall down!!  lol

I also did my run - 1/8 mile @ 4.8/mph - on the treadmill.  It didn't seem so bad as it has before.  Starting Monday, I will increase the run by one block on my treadmill and run that every day that does not have a run scheduled.  If there is a run, I will run 1/8 mile plus one block for every 1/4 mile slated to run, and walk the remainder of the 1/4 mile with inclines.

Tomorrow, I will complete the two rounds I did not do on Monday's workout:  24 squats, 24 pushups, 24 walking lunges, and run 400 meters (1/4 mile).

What a GREAT week of hard workouts!  So proud of me!

Friday, January 11, 2013

Just do it - even if you suck at it!  LOVE this!!  This is how I feel with some of the exercises I have do with CrossFit - running, burpees, back extensions...the list goes on and on.

I haven't mentioned soreness a lot this week (other than my elbow injury), but it's not because I haven't been sore.  I'm ALWAYS sore!! legs are killing me today!  Especially my thighs.  I'm going to take an aspirin (seems like my normal thing to do nowadays) and the soreness will more than likely go away once I'm up and moving around.  It seemed like I just could NOT get my legs in a comfortable position last night.  I would stretch them out and they throbbed.  I would bend them and they throbbed.  It was super uncomfortable.  Hopefully, that won't last long.

Today's workout doesn't look too bad, all though it does have lunges and squats so there goes my thighs!  lol

For time, 3 rounds of:
   100 feet of walking lunges, approximately 30 lunges total
   50 squats
   25 back extensions

I will do my 1/8 mile run before the workout.  I have to be honest and say yesterday's workout wasn't too bad, running-wise.  I think it's because of those burpee box jumps, but I wasn't dreading get on the treadmill over and over.  Don't get me wrong, I was glad to have finished that last round - the fourth round was the hardest.  Not sure why.  I think it's all mental.  I kept telling myself 2 more runs, 2 more runs on the fourth round and when it came time for the last round, I just got on there and did it.  Not a lot of mental talk going on during the last round - so that's always a good thing.  I have discovered that if I pick out a spot on the wall and just stare/focus on it while I'm running, the time seems to go by faster.  Of course, that won't work if I ever take my running outside!  Oh well...I'll cross that bridge when I get to it!
Life got in  my way today and I ran out of time.  Will do this one tomorrow and make up the 2 rounds from Monday's workout on Sunday.  

Thursday, January 10, 2013

I went for a this!  This is just SO me and my humor, yet it's SO true!!  lol  I'm posting this today mostly because my workout includes a run today, just like Monday only it's for 5 rounds instead of 6.  As you know, I stopped after 4 rounds on Monday so I am determined to complete today's workout.  I still plan on doing Monday's missed rounds on Saturday, so I'm doing a shit-pot full of running this week!  Oh well, I wanted to be a runner, right?  Right.

Today's workout is for time, 5 rounds of:
   Run 400 meters (.248/mile)
   10 Burpee box jumps, 18" box
   10 Sumo deadlift high pull, 15-30 lbs
   10 thrusters, 20 lbs
   Rest 1 minute

I was just wondering when we would have box jumps again.  I actually like doing those, sounds weird, but I can see such an improvement on box jumps from when I first started CrossFit.  I started on just a 6" aerobic step and would always have to grab hold of the wall to keep from falling off.  Now, I'm up to 11" aerobic step and can do it without grabbing on to anything.  I'm going to have to purchase a taller box soon, though.  I think my step is maxed out - I'll check on that today.  I'm hoping to be able to complete the weight training exercises.  I'm going to start with the recommended weights, but if my elbow hurts, I'll just reduce the weight as needed so I'm not in pain.  My elbow does not hurt as much as it did yesterday, so hopefully it's getting better and better!

I really need a hard workout today.  Yesterday was my daughter's birthday and we all went out to eat at a Japanese restaurant.  I did not overeat, but I did drink and those are just liquid calories so I really need to work those off!
47:16 - I did NOT quit today!!  YAY!!   I was shooting for 45 minutes, but those burpee/box jumps slowed me down!  You'd think it would have been the running, but nope!  It was those damn burpee/box jumps!!  lol

I did run half (200 meters) then walked half (200 meters) every round, and on every walk I bumped it up an incline every 2 blocks on my treadmill, working my way all the way up to a 4 incline for 1 block, then back down to 0 incline for the last block.  My treadmill time was 18:41 - I'm proud of that!  Running at 4.8 mph and walking at 3.5 mph.  :)

Okay...I have to say this.  Burpees by themselves are a bitch.  Box jumps by themselves are a bitch.  Burpees and box jumps together?  Double bitch!  lmao - those were harder than the run!!!

High pulls were with 25 lbs and thrusters with 24 lbs.  I watched a video of sumo deadlift high pulls with a kettlebell, so I used only 1 dumbbell set at 25 lbs and it worked really well.  Seemed much easier than the way I did them before - using 2 dumbbells.  I did use 2 dumbbells on the thrusters.

Great workout!  But, whatever muscle is on the lower inside of my calf area is killing me on BOTH legs!  Thank goodness tomorrow is Friday.  Think it'll be an easy workout?  I can only hope....

Wednesday, January 9, 2013

Should I workout today?  YES!!  I love this chart, it makes me smile every time I look at it!  This is very appropriate today - it will be a busy day for me.  It's my oldest's 26th birthday, so I have lots of running around to do and then we are going out to eat at her favorite Japanese restaurant tonight.  No matter what, I am working out today - so don't think I'm making excuses, I'm not.  It will get done!

So, I mentioned the pain in my inner elbow and researched online (don't you just love the internet?) and think I have "Climber's Elbow".  Who knew?  Anyway, it's from straining the muscle and not letting it recover/rest enough.  I'm taking an anti-inflammatory and icing it throughout the day today.  It felt a lot better after being iced down last night.  I also found out that the reason my fingers/hands go to sleep while I sleep is because I have a nerve in my elbow that apparently gets pinched when I sleep with my arms bent.  I know it's what I read because the nerve is the one that goes to your pinkie and ring fingers.  Well, that's where my hands always go to sleep!  Apparently, my nerve moves around in my elbow allowing it to be pinched.  Hmm...the things you find out!  I suffered from "Tennis Elbow" earlier this year in my right arm as well, but did not get it from playing tennis - it was from using my computer.  I also took anti-inflammatory medicine then and iced it down as well, plus did several exercises to rehab it.  It used to give me some trouble, but ever since I started the CrossFit workouts and using weights, the pain from that has gone away.  That's a good thing, and I know this will get better as well.  As I mentioned yesterday, it only hurt doing the reverse pullups - and we did those a couple of times this week, so I think it's just strained.  Hopefully, I won't have any more pullups to do this week!  If so, I'll have to substitute something else.

All of that being said, today's workout is a tabata workout - 20 seconds on, 10 seconds off.  For a total of 32 rounds - 
   Do 8 rounds each of:
      back extensions
Write down your total number of reps for each exercise - that's your score.  So glad to see it's not the lowest number of reps as your score - I hate those because I always do good until the last round!  Not looking forward to the back extensions - I always get a cramp in the middle of my back from those (not to mention I feel like a beached whale!).  I read that someone did them over the arm of their couch, so I think I'll look up some videos and see what they are talking about.  

Also, today's challenge exercise is 15 pushups (I'm going to do extra after my CF workout) and I'll be doing an 1/8 mile run before my CF workout as well.
Wow!  Those squats were hard and yes!  My legs are jello right now!  :)  I was unable to do the pushups - my elbow was killing me!  I did manage to do 11 and wasn't even up to my 20 seconds yet, but the pain was beyond ridiculous.  So, I'm letting my elbow get better but will attempt them every day that we have them.  Hopefully, it won't take long to get back to normal.  I've iced it a few times today and I've taken aspirin around the clock, so it is better, just not usable right now.

I did run 1/8 mile before starting today's workout, but was not able to do January's challenge exercise of 15 pushups.

My tabata scores are as follows:
   Back Extensions - 123 total
   Pushups - 11 total
      11-stopped due to elbow pain
   Situps - 72 total
   Squats - 130 total

Great, quick workout!

Tuesday, January 8, 2013

It's a new day, push it to the limit.  Just what I need...a new day!  I feel so bad for not finishing yesterday's workout, but honestly, there was NO way I could finish.  My legs were SO like jello!  I will finish those last two rounds this week.  I will do it after we have a short, quick workout.  If we don't have one, then I will finish it on Saturday.  Who knew I would feel so bad for not completing a workout?  I know I'm not the only one, but really?  I don't care about those other folks - just about me.  And I HATE the fact that I stopped!  I HATE feeling like a failure.  Actually, no I don't feel like a failure because it was a hard workout and I completed over half, but I'll be so glad when I am in shape/fit enough to just go and blast all workouts out, just like I'll be so glad when I can just jump on my treadmill and run a mile.  No stopping, just go.  That is my main run a mile without walking/stopping.  I actually hope to beat that goal.  I mean, come on, if I could run a mile why couldn't I run 2 miles?  :)

Today's workout is to complete as many rounds as you can in 20 minutes of:
   5 reverse pullups
   10 pushups
   15 squats
   20 CrossFit situps

It makes me smile to know I can do ALL of these exercises, so I'm curious to see how many rounds I can do.  I was watching The Biggest Loser last night, and saw how they struggled doing situps and thought "I remember when I couldn't do a CrossFit situp".  I was showing (or trying to show) Honey-Buns how to do a CrossFit situp and I couldn't even get up.  I was like, "See, this is why I stick my feet under my treadmill!"  But now, I can do CrossFit situps and that alone is a big accomplishment for me!

I'm also going to run an 1/8 mile today.  I'm doing 1/8 mile (8 blocks on my treadmill) until I can do it completely without holding on (I normally have to grab on at 7 blocks), then I'll increase it a block or two.  What is crazy to me is the fact that I can run this in 1:30-1:40 (depends on the speed I use on the treadmill) and that doesn't seem like a long time to the normal person, but to me it seems like forever!  I've been running at 4.7/mph which is WAY faster than when I started 3 months ago.  I used to run at 4.0, so that's not too bad, right?

Also, today's January challenge workout is 45 seconds of planking.  Yikes!  Wish me luck!  :)
6 complete rounds, but I went 22 seconds over 20 minutes!  I was going for 10 rounds, quickly realized (after completing my first round) that 8 or 9 was more realistic.  Then, I was just shooting for 7 - but I'm okay with 6.  I am VERY proud to say I did not have to stop and rest during ANY of the exercises, but I did stop in between exercises for water and my "sweat" rag.  I also, did my situps after the pushups so I could just stay on the floor - ending each round after completing the squats.  My situps slowed down considerably after the 4th round.  I would get to the point where I would think "I'm going to stop and rest for a sec", but then I would be on like #15 and kept telling myself to suck it up and finish - so that's what I did.  My inner elbow on my right arm is sore.  If I straighten out my arm and turn my palm up, it hurts on the inside.  I think I've strained it somehow doing the pullups - that's the only time it gave me any pain, so I'm icing it tonight and hopefully it will be better.  Wondering if I should get an elbow brace, but will wait and see what's going on with it first.

I also ran today like I said I would.  4.8/mph for 1/8 mile and it took me 1:36 to complete.  One step closer to being a runner!  :)  I did my run before today's workout and made sure I rested completely before starting today's workout.  By that, I mean I was breathing normal. 

I planked for 45 seconds and I must say I was not as quivery as usual.  Planking came after today's workout, too!  So, very surprised and pleased with that!

All in all - a great workout today!  :)

Monday, January 7, 2013

January "Ripped Goddess" Challenge

1- plank, 30 seconds
2- pushups, 10
3- mountain climbers, 45 seconds
4- plank, 30 seconds
5- pushups, 12
6- mountain climbers, 1 minute
7- rest
8- plank, 45 seconds
9- pushups, 15
10- mountain climbers, 1 minute
11- plank, 1 minute
12- pushups, 20
13- mountain climbers, 2 minutes
14- rest
15- plank, 1 minute
16- pushups, 20
17- mountain climbers, 2 minutes
18-plank, 45 seconds
19- pushups, 25
20- mountain climbers, 1 minute
21- rest
22- plank, 2 minutes
23- pushups, 25
24- mountain climbers, 2 minutes
25- plank, 2 minutes
26- pushups, 25
27- mountain climbers, 3 minutes
28- plank, 30 seconds
29- pushups, 30
30- mountain climbers, 3 minutes
31- plank, 3 minutes
I don't stop when I'm tired, I stop when I'm done.  I posted this because after looking at today's workout, I will probably have the suckiest time, BUT I will complete today's workout when it is DONE and record my time accordingly.  I told Honey-Buns last night that I had a crazy feeling today would be a  run day, and guess what?  I was right!  Don't get me wrong, I love to say "I was right", but in this instance I was really hoping I'd be wrong!  lol  - Notice the saying in the bottom right corner of this pic...I love to run...hopefully I will, one day.

I will say, my upper body is TREMENDOUSLY sore today.  After all of the thrusters and pushups we did at the end of last week, plus the planking/pushups/mountain climbers I did with for the January challenge...OMG I am so sore!  Looks like I'll be pushing through the pain because we have pushups again today.  Starting this week off with a bang!

Today's workout is for time, 6 rounds of:
   24 squats
   24 pushups
   24 walking lunge steps
   Run 400 meters (.248/mile)

No matter what, I WILL run 200 meters (1/8 mile) EACH run segment.  That has been the distance I can run, so I will do no less than that.  Let's just hope I can make it down the stairs to type my results this afternoon.  No, I take that back.  I know I can at least "slide" down the stairs, it's the getting up at the bottom and walking to the couch that will be the hard part!  lol

Okay...some irony here.  My picture I posted today?  I lied!  My legs are MUSH right now - I only did 4 rounds, but man-oh-man, what a workout!!  I need to go to the grocery store and pick up something to cook for supper, but I'm not sure I can walk anymore!

I did stick to my plan to run 1/8 mile every round (ran @ 4.7/mph), and when I slowed to a walk (3.5/mph), I inclined every 30 seconds working my way up to a 3 incline, then back down to 0 - but ended up on a 2 incline every time.  So, I ran 1/2 mile today and walked 1/2 mile!  Proud of that!!

The only thing I did different was I ran first every round, other than that everything else was good.  I made it to 17 pushups on round 1 before my arms gave out, finished them after a quick conference with my carpet and towel.  Made it to 15 on rounds 2 & 3, but only 14 on round 4. 

Between the squats (which I did without stopping each round!) and walking lunges (also, no stops!) and  running, I am exhausted!  I drank all of my water (32 oz.) and had to have Honey-Buns bring up more because I was completely out!

I'm happy with my workout today, especially since Mother Nature decided to make a call - I did not let THAT stop me!  But, I do believe I will be a couch potato the rest of the night.  :)

Saturday, January 5, 2013

I don't normally work out on the weekends, unless I need to make up a missed CrossFit exercise - which is why I WILL be working out today.  I missed Monday's workout because I was not at home until around 5:00 p.m., then I had to cook supper, eat supper, put Hayley to bed - and we all know that I don't like to work out at night. I will be doing the following workout, for time:

3 rounds of:
   50 squats
   7 reverse pull ups
   10 hang power snatch, w/20 lbs

I just watched a video (again) on how to do the hang power snatches with dumbbells and they all show one arm at a time, so I will do 10 for each arm.  This will make my time a little longer than everyone else, but hey!  When is my time NOT longer than everyone else?  lol

I'm also going to run on my treadmill.  I will run at least an 1/8 mile since that is the distance I have been able to go without slowing to a walk.  I have also decided to do a run every day - how else am I going to build up my stamina if I don't do it?  So, every day I will run.  I will start at the 1/8 mile mark and would love to increase at least one block segment (those of you who run on treadmills know what I'm talking about) every day, but I think every other day is more realistic.  At least, I hope it is.  I'll keep you updated on how that goes.  I would love to be able to hop on my treadmill and run a mile without stopping.  I know, I know - a mile doesn't sound like a lot to someone who is able to run, but to me it is.  Who knows?  Maybe I'll hit a 5 mile mark one day!  Ahhhh....wishes and dreams.    ;)

I'll post my workout time as soon as I finish it.  Don't know about you guys, but it is FINALLY a sunny day here in Georgia!  Enjoy your Saturday!!
11:45 for CrossFit!  Pleased with that.  The last round of squats was brutal - probably because I ran 1/8 mile on the treadmill before I started.  I ran first because I knew I had squats to do and figured it would be best to run BEFORE my legs got tired.   I ran at 4.8/mph and it took me 1:34 to run 8 blocks, which is exactly 1/8 mile.  Tomorrow, I will run the same again, then add a block on Monday.  I am re-determined to be a runner!

I also did the January challenge workout for today - 12 pushups.  THOSE were easy!!  What was hard was the 30 second plank - my shoulders quivered the whole time, probably because I did the pushups first.  Who knew 30 seconds lasted so long?  The plank was yesterday's challenge that I forgot to do.  I also had to make up Thursday's challenge, which was 45 seconds of mountain climbers.  I did 20 mountain climbers - not great, but I'll take it since these were my first ever mountain climbers.  Not sure if you're supposed to go fast, like running in place, or slow - like walking in place.  I started off fast, but ended up slow!  I need to find a video to watch!  :)

Friday, January 4, 2013

It's not that you can't, it's that you won't.  Hmmmm, remind you of anyone?  I now realize that I was making excuses to not run yesterday - not only was I making excuses, I was trying to justify those excuses by getting others to agree with me.  And guess what?  It worked!  It wasn't that I CAN'T run, it was that I WOULDN'T run.  I was choosing not to.  So, from now on when there is a run scheduled, I will run until my lungs burn - no questions, no excuses, no reasoning, no choice - just do it.  :)  I am also going to make sure I get a run in each day this weekend, to make up for the days that I didn't run - on Tuesday I biked instead of attempting to run, and also yesterday I ran, but didn't want to.  No more excuses for me, ladies!

That being said, I am SO glad there is NOT a run today!  Yay me, right?  *wink, wink*  Today's workout is for time:

   15 - thruster, 20 lbs
          thrusters, 20 lbs
          leg lifts
          thrusters, 20 lbs
          thrusters, 20 lbs
          thrusters, 20 lbs

Looks like a good one! 
9:22 - Wow, oh wow!  I set a personal goal of 10 minutes or less and am SO, SO happy that I met/exceeded that goal!!  I have to admit, I really pushed through those last burpees to make it.  I hate burpees and who would think those things get your heart rate up so much?  At least they do for me!   I like working out in the winter because I have the vents closed in my exercise room so it doesn't get hot up there, but being on the second floor it still gets a little warm.  But the worst thing I hate about working out in winter?  Coming downstairs to a blazing fire in the fireplace!  It's very hard to cool down in front of a fire.  ;)

The hardest thing for me today was NOT the burpees, as I thought it would be, but it was actually the leg lifts!  Oh my word!!!  Those were killer!  I'm so glad there was only 15 of those suckers!!  I used 24  lbs. again on the thrusters and did really good on those until the last set.  I actually had to stop after 8 and shake out my arms!  I am impressed with how deep I can squat down while doing thrusters now.  I can definitely see an improvement on that AND in my situps.  Pushups are getting better, but I still had to pause after 12.  I think that's from using my shoulders in the thrusters and burpees, though.  I hope that's all it was!

I hope everyone has a great weekend!   I have to make up Monday's workout tomorrow, and do a run on Sunday - so no break for me.  Oh well, that's what I get for slacking!  lol

Thursday, January 3, 2013

Every excuse IS a choice to fail!  I came across this yesterday and thought, you know?  This is SO true!!!  It made me think of all the times my husband would ask me "Are you working out today?"  I would sometimes say "Yes, but I don't want to" and he would suggest I take a break, saying it was okay to have a day of rest.  I would think about it and always came up with the same result - it's just lazy not to.  And honestly, very few workouts I have done take more than 30 minutes to complete.  Actually, very few take 30 minutes to complete, so really - there is no excuse NOT to do them.  About the only time I skip a workout is when my day is super busy and I just run out of time, but honestly?  I could do them after supper if  I really wanted to, but by then I am being too lazy!  I do make up missed workouts on the weekends though (and that's only happened a couple of times), so it's all good!

Today's workout is for time:
   Run 1000 meters (.621/mile)
   100 CrossFit situps
   50 Thrusters, 20 lbs

As of right now, I will break this workout up into 4 segments with each segment looking like this:
   Run .15/mile
   25 CF situps
   Thrusters segments - 13, 13, 12, 12

I'm planning on doing it this way for two reasons - I'm not a runner yet and I would rather run the entire run that have to do a run/walk thing, so this will allow me to run it all (I hope), which will also keep me from having a sucky time.  And - I know I would have to stop and rest (a lot) while doing the situps so this will help with that as well.  I know we're not supposed to break the exercises up, but isn't better to run than walk?  lol - That's my reasoning and I'm sticking to it!  :)
21:30 total time

So, I asked on CrossFit Mamas for opinions regarding running (and hating it) or walking fast at inclines (and loving it) and was answered by only one "mama" who is a personal trainer and said it's best to do what you love, but to try to throw in some 30 second sprints while doing it.  So, I compromised and ran for 1:30 at 4.7/mph, then I slowed down to 3.5/mph and started went up an incline every 30 seconds.  After doing the 10 incline (the highest), I started coming down an incline every 30 seconds until I hit my distance goal of 1000 meters (.621/miles).  I ended doing a 3 incline and went all the way down to 0/1 and stopped.  My treadmill time was 10:15.

I decided to keep the situps and thrusters split into segments I mentioned this morning.  I did 25 situps, 20 thrusters, 25 situps, 10 thrusters, 25 situps (struggled after #66 overall), 15 thrusters, 25 situps, and 5 thrusters.  I used 24# dumbbells with my thrusters.  My situp/thruster time was 11:15.

My abs are sore!!!!  Looking forward to tomorrow!  :)

Wednesday, January 2, 2013

I came across this the other day and it made me laugh so hard!  I shared it with a couple of pages I follow on Facebook and the comments were spot-on!  I think what makes this so funny to me is that in the early 90's I was a member of a gym and went religiously everyday to an aerobics class and I actually wore several outfits like this!  Can you imagine?  I went out in public in this - I would just throw a jacket or sweatshirt on and go.  Crazy!  SO Jane Fonda-ish!!!

Well, I am glad to say I started the new year off the right way and did not skip my workout.  I was talking on the phone with my sister-in-law yesterday and I was telling her everything I needed to do and working out was one of them, she just said "Oh, you don't need to workout today."  I thought, you know...that's the kind of mentality that keeps couch potatoes on their couch!  So, I was very glad to workout and sweat, and yes!  I did feel better afterwards!  :)

Today's workout is for time, 21-15-9 reps of:
   bench dips
   CrossFit situps

Excited to see this is one I can AS RX'D!  Ahhh...the joy, the joy.  :D

I forgot to mention this yesterday, but you all know I did the Squat-A-Thon for December, well there's a new fitness schedule for January as well.  Don't worry - it's not all squats.  I just glanced at it, but I'm not even sure squats are involved at all.  Anyway, I will do yesterday's and today's exercises from that.  I'm just calling it January Fitness. 

January 1st - plank for 30 seconds
Today - 10 pushups - lucky for me, pushups are part of today's CrossFit, so I can count those!  :)
6:36!!!!!!!!  Woo-hoo!!  Most times are between 4:?? and 9:??, so not too shabby!!!  The bench dips were killing me, though!  Pushups weren't too bad, and I'm SO proud I can do CrossFit situps and I will admit I did not need to rest at all during the situps - yay me!!

Since this was such a short workout, I also did workout #1 on my stationary bike, keeping it between 16 and 18 mph.  I rode 8.24 miles in 30 minutes and burned 160.6 calories.  It felt like a LOT more than 160.6 calories!!!

I also did the 30 minute plank that I forgot to do yesterday and let me just say...that was hard!  I was staring at that timer, begging for 30 seconds to hurry up and get here!  I'm counting the pushups I did with CrossFit against my 10 pushups I was to do today.  So, technically that was 4 workouts today.  Whoo-hoo!!!  I wonder what's in store for tomorrow?  :)

Tuesday, January 1, 2013

Happy New Year, y'all!!  I am going to pretend a dinosaur is chasing me today while I run on the treadmill for today's workout!  I guess Jenni would like to see me be a runner this year after all, since that is how we are starting off.  I was really hoping this was an "off" day so I could do yesterday's workout, but looks like yesterday's workout will be done on Saturday.

Today's workout is for time:
   Run 800 meters (.491/mile)
   30 pushups
   30 front squats w/40 lbs
   30 knees to elbows
   30 power cleans w/20 lbs

Well, just got my black-eye peas and greens going, so I'm on my way to change and workout.  Will post my time shortly.

Okay - so I was looking at everyone's times and noticed someone mentioned the "2nd round" being tough, and double checked - yep...2 rounds!!!  Yikes!  So, I'm totally splitting this into 4 segments:

Run 400 meters (1/4 mile)
15 pushups
15 front squats w/40 lbs
15 knees to elbows
15 power cleans w/20 lbs

Looks like I'll start the new year off sucking wind!  :)
25:27 - I completely changed my mind by the time I got upstairs to my exercise room.  I decided to skip the treadmill (I'm currently in a hate/hate relationship with him!) and rode my stationary bike instead.  I also decided to stick to the 2 rounds as prescribed, so I rode my bike for 1 mile at a 5 resistance and stayed between 17 & 18 mph each round. 

30 pushups each round - check!

30 front squats w/40# - check! - I started with 44 lbs on the first round and did 10 and had to drop the weights down to 37 lbs for the remainder of round 1 and all of round 2.

30 knees to elbows - check!  Still - knees to just above my waistline and 30 of these at a time are really hard!  I struggled more during the first round, than I did the second but I think that was because I wanted to hurry up and finish them!  lol

30 power cleans w/20 lbs - check!  I used 24 lbs for these and must admit they were harder than I'd thought they would be - I'm blaming it on the squats!  :)

Great workout!  Great way to start off the new year!  AND - I almost forgot to mention - I dropped another 1/2 lb, bringing my weight to 248.5 - a total of 6 pounds lost.  But what makes me the proudest?  I dropped weight over the holidays instead of gaining like most people!  It's going to be a great year for this little queen bee!  :)