Cindy, Back Squats

Warm-up: 500m row - 2:00

WOD 061215: "Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups (w/16# assistance)
10 Push-ups
15 Squats

I did 9 rounds in 19:08.

My pull-ups suck. Such a source of frustration. I can't find a good place to do jumping pull-ups in my gym. Might have to get my own pull-up bar for home...

My push-ups felt pretty good. I had my hands under my shoulders and my elbows in tight for the first set. After that, hands and elbows went wide. Never dropped to my knees though!

WOD 061220: Back squat 3-3-3-3-3 reps

3 x 95
3 x 105
3 x 115
3 x 115
3 x 125
3 x 125
3 x 125? (I think I did 7 sets, but maybe just 6.)

Form got bad on the third rep of those last few sets. I couldn't keep my chest up on the very last one. Felt good overall though!

Run, Windmills

35 minute run with Scott around the Kennedy Center and Monument. Not sure how far, but it felt like a pretty good pace. I'm also pretty out of shape. Hoping Duluth is nice enough to get in some good runs.

Windmills
5 x 12#
5 x 15
5 x 17.5
5 x 20
5 x 20

I bet I can go up to 25# next time. But I'm just a little nervous that if I can't stabilize the weight at the top, it could fall and pull my shoulder.

Bench press, pilates

Scot and I traded sets of bench presses. I did 6 or 7 reps per set (to failure) with 75#. I should have warmed up with just the bar first, as I felt it quite a bit in my left shoulder, but I don't think I hurt it. Overall, I felt good.

45 minute pilates class. Felt great.

Run, push-ups

Scott and I went for a 30 minute run, stretched, and did a push-up tabata. (I did push-ups from my knees starting from the fourth interval on.)

Wanted to go to the gym yesterday, but work got hectic. Next week will be busy too, and then I'm off to Minnesota for 10 days. Already looking forward to getting back into the swing of things in January!

Mile run, yoga

¼ mile @ 7.5 mph
¼ @ 10 mph
¼ @ 7 mph
¼ @ 7.5 mph

Total – 7:40 minute mile

1 hour of yoga
My warriors were pretty wimpy – I just can’t stay in a lunge like that for any length of time. My crow is (suddenly) better, which is cool. Lots of forward folds felt great – get those hamstrings loosened up!

800s, back extensions, sit-ups

Warm-up:
20 squats, forwards/backwards lunges
20 squats, side lunges

WOD 061213: "Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions (I did 30.)
50 Sit-ups

I did 2 rounds in under 21 minutes. My first 800 was 3:04, and my second was 3:15. I had to get back to the office after that, and was glad for the excuse not to do a third 800! Today, going to the gym felt hard AND it felt good. :-)

I may not be sure why I want to be fit... but I do know that I want to be fit.

Lacking focus. Public ramblings. Read at your own risk. :-)

I was planning on going to CrossFit tonight, but opted to stay home and catch up on my New Yorker reading instead. Why? I'm a little worn out tonight (and just started my period), but those aren't very good excuses for not exercising AT ALL today... and hardly at all recently. I feel like I need some good, clear short- and long-term goals. Becoming a better Ultimate player? Definitely... but tournaments are a looong ways away, so it's easy to procrastinate on that front. Losing body fat? For sure. To that end, I'm cutting calories (which goes directly against your advice, A, I know!!) in hopes of fitting into last year's jeans by February... and definitely feeling low-energy as a result. But I just want to shed some inches from my hips and then I'll do it right...

I don't want to do CrossFit for its own sake. I don't really care how much weight I can lift... although I like being strong. And I believe I could become incredibly fit if I stick with CF. But what's the greater purpose of that? Ultimate, I suppose. I'd love to be a great player. But I still can't/don't layout, I'm not aggressive, etc. Being fit would make the game more enjoyable for me personally... maybe I just need to stop comparing myself to everyone else. Hmm.

Jeez, clearly I need to spend more time articulating this stuff to myself. I don't know what I want!

Misc. (Getting back into the swing of things.)

Woo hoo! I did CrossFit for the first time in a week and a half! I didn't push myself though... I basically did a modified version of WOD 061204

20 Pull-ups (Jumping and assisted. So hard.)
50 DB swings (30#, eye-level)
Walking Lunge, 50 steps
50 Knees to elbows (I used the contraption where you hold yourself up by your forearms.)
25 (30?) Push press, 45 pounds
40 Back extensions
30 Thrusters (45#)
150 Regular jump rope jumps

It took me somewhere around 25 minutes.

45 minute yoga class.

30 minute Pilates class.

Rock Creek Hike

2 hour walk/hike through Rock Creek trails. A great way to get out into a nice crisp December day after lying on the couch for hours on end...

At least I got myself to the gym...

Warm-up: 500m row in under 2 minutes.
Felt pretty good - powerful strokes at a steady 26 spm pace.

Started Barbara. Did 20 pull-ups (40# assistance), 30 push-ups, and 3 sit-ups before I lost heart. I just felt worn out. Rowed another 300m, showered and left.

Better luck next week. Maybe my immune system won't be fighting off germs then. At least I tried to work out today!