Elizabeth (modified)

Scott came with!  He's been laid up with bruised ribs for the past few weeks, but is finally making his way back. 

Warm-up: usual neighborhood run, about 11 minutes.

Elizabeth: 21-15-9 reps of

Cleans (from a hang position, with a pair of 25# dumbbells)
Push-ups (since there's nowhere to do dips in our gym, and my push-ups need work)

Time 9:30.

And for kicks, 10 windmills each side with a 15# dumbbell.


It was a quick workout - maybe should have gone up to 30# dbs on the cleans... maybe it would have forced me to have better form!  All my sets were broken as it was though. 


PS - Modified Elizabeth = Liz or Beth or... Libby!

Blogged with Flock

Deep tissue massage.

I've been meaning to get a massage since we moved to Davis three months ago.  At first, I wanted one because moving in was hectic.  Then I wanted one because work was crazy.  Today, I wanted one because of CrossFit - Nancy in particular.  I found a guy with an introductory special of $75 for 2 hours and an opening tonight, and the opportunity was just too good to pass up.  He did lots of work on my legs, and commented that he probably could have spent the entire two hours working on them.  How sad that tomorrow, I'll do another CrossFit workout and get all sore again... Nevermind, it was worth it.

Blogged with Flock

Random questions

Am I the only one who counts breaths in order to get through the 400m and 800m sprints? I've got it down to a science - 1 breath in and out = 4 paces, and 15 breaths take me 0.05 miles, so a 400m is just 5 rounds of 15 breaths.

Also, anyone else bite their lips? I'm the worst when I do push-ups, and I caught myself doing it during OH squats today. Lots of facial tension I guess.

Nancy

Uf da. Just finished Nancy.

Warm-up: 10 minute neighborhood run.

Five rounds for time of:
400 meter run (10 mph on treadmill)
15 Overhead squats (45#, maybe)

Total time: 18:50

I'm not sure how much my bar weighed - it's the wiggly kind (curl barbell?) - and I added a pair of 10# plates to it. The squats weren't too hard - I should go up 10# next time.

The first few 400s felt okay, but the fourth one was tough, and my legs felt like Jell-O by the fifth. 

Blogged with Flock

Arboretum run (with intervals)

Did my usual 4.5 mile loop through the arboretum, but I added some interval training.  After I got warmed up, I did a minute of hard running (10 mph?) followed by 3.5 minutes of jogging.  I got 7 intervals in, and finished the whole loop in just under 40 minutes - not that much faster than my usual 41 or 42 minutes, but it felt like a good workout.

Sadly, my iPod died during the first half, so I had only my wheezy breathing to listen to.

I stretched when I got home (and did 10 push-ups for good measure).

Blogged with Flock

Climbing

Had a successful night of climbing - got up some 5.10a's more easily than I have in the past. And I'm very proud that "Smelly Pits" (a 5.9) is now my warm-up run rather than my nemesis.

Was thinking of running afterwards, but didn't. Next time, I'll have to go running before I climb.

Andrew's Fitness Blog

Just wanted to share my friend Andrew's blog: http://andrewsfitness.blogspot.com/

Andrew is the one who introduced me to CrossFit.  He's a fantastic personal trainer in North Carolina and has started this blog to help everyday, non-elite exercisers benefit from information written by and targeted to elite athletes.  Feel free to submit questions, and if you know anyone in NC looking for a personal trainer, send them his way!

Blogged with Flock

Pickup

Pickup this morning! Beautiful, crisp, sunny weather. There were only 10 of us, so we played 5 on 5 with no subs for a little over an hour. My posterior chain was complaining loudly, and I was breathing hard after the first few points.

I suspect that I've developed asthma recently, or it could be that I'm just really out of shape. It sucks being so winded, but I figure it's like training at altitude, right? It's just a matter of my muscles not getting the oxygen they need. Sooner or later, I'll either get an inhaler or get in shape, and then I'll rock and roll.

Helen

Oh yeah... THAT'S how CrossFit feels. I was sore yesterday, and even sorer today. Before Tuesday's workout, I probably hadn't done push-ups since August. Oh well.

11 minute warm-up run

Helen - 3 rounds of:
400 m run (@ 10 mph on the treadmill)
21 dumbbell swings (35#)
12 lat pull-downs (80#)

15 minutes

The little gym in my apartment complex doesn't have a way to do pull-ups, hence the pull-down substitution. I can definitely go up to 40# on the dumbbell swings next time.


Off to make my two favorite Thanksgiving recipes - chipotle-mashed sweet potatoes and a Waldorf salad - for our second Thanksgiving dinner of the weekend.

Cindy! Finally!

After thinking about it, and feeling guilty for not doing it, and wishing I would just get up and do it, I finally did it!

Cindy - 20 minutes of:
15 squats
10 push-ups (some from my knees)
5 pull-ups (jumping)

I completed 12 rounds.

My arms feel pretty loosey-goosey from the push-ups.
Rounds 1-3: Full push-ups
Rounds 4-7: 5 full push-ups, 5 on my knees
Rounds 8-12: On my knees
I used to be good at push-ups! I'll need to practice them more often. Now that I've got a pull-up doorway, maybe I should initiate a push-up doorway as well.


Many thanks to my recent posters, Kim and Mr. Meiko. Knowing that someone else out there is reading this blog, no matter how irregularly, is a *huge* motivator.

Sprint Tabata

5 minute warm-up run

Sprint tabata

5 minute warm-down run

A little stretching



After my less-than-stellar sprint performance on Sunday, I figured I'd better get a little more running in.

Climbing

There are new routes up on the wall in the gym! I'm a little disappointed, since there were a couple of 5.10a's that I was working on that got taken down to make way for new things. But it's definitely fun to have new stuff to work on. Smelly Pits (5.9) is still there, and I got up without too much trouble, which felt good.

IM Ultimate

Had a really wonderful weekend in San Francisco, where I got to see three friends I grew up dancing ballet with.

Returned to Davis midday Sunday and went straight to our IM frisbee team's playoff game. We lost, by a substantial margin, which was not unexpected. I'm disappointed with how I played though. I was a mess - wheezing way too much for the amount of sprinting I did. (It's probably asthma... one of these days I need to try Scott's inhaler and see if it makes my breathing any easier, or at least quieter.) To make matters worse, I had three ridiculous drops - one should have been a score, and the other two would have been big gains. I was just focusing on the glory, not on the moment. Duh.

Still, a beautiful day to be outside. Crisp, sunny fall weather. Our team has come a long ways over the course of six weeks. Looking forward to playing with them again in the spring.

Pull-ups & climbing

We installed a pull-up bar in the office door frame. Our "rule" is that we have to do pull-up every time we pass underneath. I do 5 jumping pull-ups, and Scott does 3 regular ones. We don't actually do pull-ups *every* time we go under... more like 50% of the time for me. That's still a lot of pull-ups.

Going climbing again tonight. :-)

Climbing

I meant to warm up on a 5.8, but misread the label and started on a 5.10a instead. But I made it to the top without cheating!

Climbing

Scott's bruised ribs finally felt good enough, so he came along. I worked on some 5.10a's but I need better finger strength! Growing a few inches wouldn't hurt either...

Arboretum run

Since Ultimate was rained out on Saturday, Scott and I went for our favorite run through the arboretum. I felt tight and slow, but we actually finished in the same time as ususal - a little over 40 minutes.

Climbing

I meant to warm up on a 5.8, but misread the label and started on a 5.10a instead.  But I made it to the top without cheating!  Fun night.

Blogged with Flock

Climbing & a little Ultimate

I went climbing on Monday.  It's wonderful to feel that I'm improving each time I go.  I got to the top of a route that had stymied me twice before.  It's a fun one, with a big crack that you have to use.  I tried the first half of some 5.10's, but didn't get all that far.  Definitely impatient to go back tomorrow or Friday.

We had an IM Ultimate game on Tuesday night. Only an hour, but it felt great to run around and make some nice fast deep cuts.

Maybe I'll go to the gym and lift tomorrow... I *know* I need to get back into it.

Pickup

Got out of bed at 10:30, was out playing pickup shortly after 11. Played for about an hour and a half (with subs) but felt a little dizzy. Still, glad I got up and got going.

Climbing!

I was planning on lifting. (Specifically, I was going to do "Cindy," which is one of my favorites. Complete as many rounds in 20 minutes as you can of: 5 Pull-ups, 10 Push-ups, 15 Squats.)

But Scott called to say he didn't have to TA, so we met at the gym and climbed for an hour instead. Way more fun than lifting. Not quite as strenuous as a good Cindy, but I certainly feel it in my back today. Going to try to start climbing twice a week.