Run (4 miles)

I ran 4 miles in 35 minutes.

I didn't really feel like exercising, but the prospect of a trans-continental flight - hours of sitting still - was enough to motivate me to get out. I felt (unexpectedly) strong on the way out, and I decided to tackle the steep hill on 13th Street, from Florida up to Clifton. My legs felt nice and springy. I was definitely worn out by the end of the run, but satisfied with a solid effort.

Rest Day, sort of

Just a day of cleaning my old apartment and organizing Delafield. A fair amount of lugging boxes and furniture around... enough to warrant a Saturday afternoon nap.

Pilates

45 minutes pilates class. Felt wonderful, even though I was sleepy.

WOD 060810 (Row & thrusters)

Five rounds for time of:
Row 500 meters
45 pound Thrusters, 30 reps

Scaling:
I did 3 rounds in 21 minutes. Was definitely losing explosiveness on both exercises by the end. I could have done 2 more rounds but decided to quit due to time constraints as much as energy levels.

I felt really good about my squat form while I was warming up. I think my back is straighter, I can hold my head up more easily, and my arms are staying closer to vertical.

I measured my body fat percentage.
I weigh 142 pounds and have (an estimated) 35 pounds of body fat = 24.6%. According to this table, that puts me right on the edge between "acceptable" and "fitness." If I lost 7 pounds of fat (and no muscle), that would put me at 135 pounds, 28 pounds of body fat = 20.7%. A lofty goal...

Ultimate practice

A so-so practice. I was tired from the morning's workout, and sprinting felt like work instead of fun.

A lot of people reported being really sore from Sunday's active warm-up, particularly in their inner thighs and hamstrings. But they seemed happy to have worked "muscles they didn't know existed." I think the overhead squats were the hardest part for a lot of people. I did an abbreviated of Simone's warm-up, which was a little gentler and a lot more varied than the Crossfit warm-up.

I need to work on my dump passes!

The scrimmages were messy - not enough stacking. Grr.

WOD 060807 (Sumo deadlifts & handstand pushups)

Five rounds for time of:
75 pound Sumo deadlift high pull, 21 reps
12 Handstand push-ups

Scaling:
For the deadlifts, I used 55 pounds
Instead of handstand pushups, I alternated between
- holding a (wall-supported) handstand for 30 seconds
- doing 12 pushups in a pike position with my feet on a ball

Time: 17:15

Notes:
It was my first time doing sumo deadlift high pulls, and 55# was just right. I was tired by the last round but still able to finish strong.

I have a long ways to go on handstand pushups!

Moving day!

No workout, just work.
We loaded all of my stuff into a 10' van (it was packed! How did I get so much stuff?) and then unloaded it into Scott's room, basement and garage. Several hours of carrying around not-too-heavy boxes can sure be tiring!

WOD 060806 (Bench press, pull-ups)

Seven rounds, 21-18-15-12-9-6 - and 3 reps, for time of:
Body weight Bench press (I did 75# for the first 4 rounds, and 70# for the rest)
Pull-ups (35-40# of assistance)

It took under 30 minutes and felt pretty good. Last time I did bench presses, I only did 65#, I think. I should keep a log of personal records.

Just as I was finishing up my last set of bench presses, a (non-Fitness First) trainer (Brenda Coley) came over and told me I have what it takes to be a power lifter. She had me do a few more bench presses and got me to do them with good form - touching the bar to my chest for a moment before pushing it back up. It was flattering that she approached me, although she could just be looking for more clients. She used to be a power lifter herself, though, so it seems like she wouldn't say that to just anyone. I feel like it would be good to do a session with her just to learn good techniques for the various lifts - I feel like that's holding me back, if only in terms of confidence.

Ultimate practice

We had a three-hour, not-too-hard practice on Sunday afternoon. I got to lead the team in an active warm-up, which people seemed to enjoy.

We did three rounds of:
- 10 walking lunges
- 10 OH squats
- 10 sit-ups
- 10 pushups
- High knees the first time, butt-kicks the second time, alternating side lunges the third time.

I'd like to figure out a better way to warm up my arms and shoulders. Big arm circles? Inchworms? I think I also need to include some torso-twisting, maybe along with the lunges.

People were running hard through the drills, including the grinder. Our scrimmages were crappy - too many drops, too much clogging. We did a few sprints at the end.

I've been doing a pretty good job of eating fewer calories recently, but I couldn't resist eating too much Bertucci's pizza after practice. Oh well.

Immune system workout

I spent Saturday hauling boxes and junky furniture around. I think my immune system got a better workout than anything else! Lots of dust, mold and rat poop. I wasn't sore at all on Sunday, so I think that's a good sign that I'm in good shape. :-)

Rest Day

Went to the gym after work, but didn't want to be there. Did two rounds of my usual warm-up (15 squats, sit-ups, back extensions, pull-ups, dips) and left. I felt like I was working pretty darn hard for just the warm-up (in fact, the bike ride over felt hard - 4 blocks along nice flat K Street!), so I should probably rest up before a weekend of moving and packing and cleaning. I got home and did supine-groin for 20 minutes on each side (and chatted with my mom). A relaxing end to Friday. :-)

Ultimate practice

We had a pretty easy practice, since it was 100°F or so, and our captains didn't want us to die after a month-long respite. I felt good overall - strong and fast. Crossfit seems to be working!

060802 (Running, thrusting, pull-up-ing)

Three rounds for time of:
Run 400 meters
65 pound Thruster, 30 reps
30 Pull-ups

Scaling:
55# for the thrusters
50# of assistance for the pull-ups (more than usual...)
Decreased the number of thrusters and pull-ups in each round: 30, 25, 20

Round 1 = 9:38
- Rest = 0:30?
Round 2 = 9:12
- Rest = 0:20
Round 3 = 8:23

Total = 27:33

Notes:
The 400s felt better/easier than last time. (Each one took 1:32 on the treadmill.)
I was barely able to complete the last few thrusters and pull-ups. It felt good to push myself that way.

It is HOT out!

Pilates

45 minute Pilates class. It was hard, as I haven't gone in quite a while. But I feel great now. It worked out all the kinks from yesterday's workout - a tight back and a funky right shoulder.