Wednesday, November 30, 2011
About two weeks ago, I got a reminder from Groupon that this one was going to expire soon, on Nov 30, 2011. I was off by an entire YEAR. Oops.
Today was my first class.
I was a little freaked out, like I am with pretty much any new experience. I changed my clothes 5 times before leaving the house and was still less than confident in my cotton t-shirt and cotton knee length shorts. I was torn between being more comfortable in less clothing and having sweat pouring down my limbs and face.
I pulled up super early to make sure I would get in for the 6:30 class. You can kind of see inside the studio from the outside, and the first thing I noticed was the dripping sweat all over the windows. GROSS. That just looks smelly.
I went into the lobby and it was about 90 degrees in there. Ick. I signed in and took a seat and waited until the sweaty mess of a previous class finally came out. While waiting, I noticed the pictures of Mr. Bikram himself all over the place. Including one signed 8x10 of him with his hair slicked back and giant stunner shade sunglasses. Who does this guy think he is? JTT? Seems decidedly un-yoga like to me.
I went in and snagged a wall spot and waited some more. I immediately noticed that it was 1) OMG HOT, and 2) mildew smelly. How the hell do they air that place out?! Sick.
Class finally started.
The instructor was what appeared to be Russian. I could understand approximately 10% of what was coming out of her mouth, so I was forced to be the creepy new girl staring at everyone around me trying to figure out what to do.
About 2 mins into the class, we leaned forward over our legs, and I caught a glimpse of my shins. SOAKING wet. Uh EW. It was so hot in there that the sweat and my skin were about the same temperature, so I hadn't even really felt it.
About 10 mins later, my shirt and shorts were completely drenched. Even having experienced it, I STILL don't know what to wear. I feel like the clothes kept at least some of sweat from running all over the place, but crap almighty it was heavy and hot.
About 4 times I actually thought there was a chance I was going to pass out and considered leaving the room for a break. And then RUNNING FAR FAR AWAY. But I didn't. Although I would have beaten the bendy Princess Jasmine chick in front of me with my now empty water bottle to get just ONE breath of cool air. I swear I was chewing air, rather than just breathing. Ugh.
Towards the end of the 90 min class, I made the mistake of glancing in the mirror. Hair frizzed out to Saturn, beat red face and eyes (???), and...omg....what is that? Why is part of my white shirt pink? Oh, I sweat the color off of my NOT new sports bra? Oh that's cool.
The class was finally over and I bee-lined for the lobby. Bringing sweats, a long sleeve t-shirt, and Uggs to change into?
I MAKE HORRIBLE DECISIONS.
I stripped my shirt and shorts off and lunged for the door. There I am, in booty shorts, a sports bra, and uggs gulping the 50 degree air like I had just been drowning in heat for last the 90 mins. Because I had just been drowning in heat for the last 90 mins.
I put a towel down in my car, still soaking the seat belt with sweat (GROSSSSSS) and was freezing my ass off 5 mins later because, you know, I was wearing almost nothing and it was somewhat cold out and I was STILL sweaty and had to drive with the windows down because my car INSTANTLY steamed up the second I sat in it.
I can't tell if it's a "I don't like it because it's crowded and gross and I suck at it and how can it possibly be good for you to sweat THAT much" or a "I don't like it because I suck at it, so I need to put my head down, charge ahead, and keep doing it to get better at it" kind of SUCK.
29 more days left on this effing Groupon.
I will get my money's worth, damn it, even if it kills me or ruins ALL of my workout clothes.
Friday, October 21, 2011
Sunday, October 16, 2011
Back to my buddy, LG Crossfit!
Hang Squat Snatch
Find 1 RM. Then back off 15-20 pounds and do 3 doubles.
(I got to 65 lbs. Definitely not a true max but, as I've said before, I'm not comfortable failing at my gym, so it's hard to go too heavy. HeaviEST I've done in a while, though, so there's that!)
5 KB Clean and Push Press (L/R)
7 KB Snatch (L/R)
10 KB Swings
(I did this with a 12kg in 14:20. I haven't done ANY real kbs in a while, so this felt pretty good)
I finished my workout with a 3 mile run. In converse. If barefoot (or close to) is truly the best thing for you, shouldn't no support Converse also be good? Thought I'd give it a try. It actually felt pretty good. It's amazing how much more you can feel about where you're placing pressure on your feet when you don't have a bunch of cushion under them. Not sure I"ll run in them every time, but I liked it.
Thursday, October 13, 2011
I'm reading Born To Run. It's amazing and has sucked me in and makes me want to embrace a running lifestyle.
I'm inspired by my old college buddy, Doug. We used to work out all the time together in college and almost get kicked out of the gym all time (he was the only one there nutty enough to STAND on a physio-ball and do squats). We've kept in touch here and there through the years. I occasionally am reminded of his story and, while sad, is very moving and motivating. ONE day I'll be inspired enough by him to actually try out what he is the poster child for, TRX. One day.
Every time I consider getting back into regular kettlebelling, which is currently, I'm inspired by an old client, Heather (and faithful reader of this neglected blog! Hi, Heather!). I've trained a LOT of people and athletes. Few kicked more ass or worked as hard as she did. We haven't worked together in quite some time, but I still think about her badassness.
I need to draw on these inspirations and use them, rather than just think about them. It's time to really get my ass into gear.
The end :)
Now I'm off to my first post-race run.
Monday, October 3, 2011
I started training 3 months ago. It started off a little rough, but got better. Then I fell on my face. No big deal.
3 weeks before the run, Nicole decided to do it with me. 2 days before the race her boyfriend, Rob, decided to do it, too. I thought they were slightly insane for signing up so close to it, but they're both super athletic and I sure as hell wasn't going to be the one to plant a seed of doubt. That's the worst.
We showed up bright and early yesterday morning with my #1 cheerleader, LeGreg. After checking in a bag and getting ready and stretching and meeting up with another friend and doing all the things, it was go time.
I had said from the get go that I wasn't planning on staying with anyone during the run. Not because I was sure I'd be a speed demon, or something, but because the race was SO hard for me last time that I knew adding an unpredictable element, like worrying about someone else's pace, would be detrimental. It's had enough focusing on your own pace when you're surrounded by thousands of people. I stuck with our other friend for 3 miles before she told me she was going to walk for a while. Then I was allllll alone.
This race was SO much better than the last time. I considered walking for juuuuust a block or so about 83x last time, although I never actually did. I didn't have that at all this time. I hit the 10 mile marker and got pumped that I only had 3 miles left. 3 miles sounds a lot shorter than 35 mins, so I opted to not think of the time. The last 3 miles felt like they flew by, especially the last one. So different than 2 years ago. SO much more...enjoyable! During and after the run, I felt confident that I could make this an annual event. I mean....we'll see, but at least it's a thought this time!
I crossed the finish line to find LeGreg, his parents, my mom and her friend, and my brother/sis in law/nephew waiting. The support was awesome!
Nic and Rob finished shortly after I did, both running more than twice as far as they'd ever run before. EVER. BEFORE. That is so legit. They kicked ass.
After all was said and done, we hobbled back to my parents house for a no pool pool party and lounged around, eating mac n cheese and drinking beer for the rest of the afternoon.
I was passed out by 9pm last night. Felt pretty damn good!
Tuesday, August 30, 2011
It's interesting, feeling both terrified and excited for a run.
Although I felt like I was dying a slow death by about half-way, my pace didn't change and I finished the whole thing without walking. That's a good sign. For me, being "in shape" doesn't mean that the run is easy. It means that I'm able to just keep going even when it's HARD.
My middle of the week runs have been inconsistent and definitely not as long as they're supposed to be. I sub hiking sometimes, the eliptical sometimes. I'm fine with it. When I religiously stuck to the training program last time, I had way more aches and pains. I make sure to do my long run every week when I'm supposed to. I know that if those go well, my training is fine.
One side of me is stoked that I've crossed a threshold and have done a run that's over half the distance of the full race.
The other side is a little panicky because it was really hard and ONLY just over half the distance.
But that whole "being able to keep going when it sucks and your legs feel like they're going to fall off" thing make me think that I'll be just fine.
Thursday, August 18, 2011
Thought it was a death wish, but it actually wasn't too bad.
Except for the HEARTBURN. Holy shit. Heartburn so bad I though I was going to barf a couple times. So that was weird.
By the end of the run, when everything but my esophagus felt pretty good, I realized that I should take my own advise. Not really advise, but my favorite thing to say to people when I was coaching/training.
I'm stronger than I think I am.
Ok, not brute strength. But I can do more than I think I can.
Which is pretty rad.
Tuesday, August 9, 2011
This week was SO much easier than last week. I think the distance sort of took me by surprise last week. I knew what to expect this week, so I paced myself and didn't have any trouble. In fact, the last quarter mile was probably the fastest of the whole run. Kick ass.
Tuesday, July 26, 2011
Sunday we hiked.
Yesterday I ran 4 miles and it was WAY easier than I was expecting! Probably because I was forcing myself to take it nice and slow. Not that I'm a speed demon anyway, but still.
Bought a new iPod shuffle, which means I'll find my lost one today, probably. I NEED one though. They are ideal for working out, and long runs can be so effing boring without music.
Thursday, July 21, 2011
Sumo deadlift 5 reps/
20 alternating snatches
1R/1L, 2R/2L, 3/R/3L kb press x 2sets
2 mile run (....jog)
My hips have been feeling really tight, so I did the sumo DL to open them up a bit. I feel like DL, snatches, and presses are a solid base right now to build my foundation strength back up. The combo sorta hits everything and it doesn't take very long to do. My hands are getting nice and ugly again!
The run went pretty well. I tend to forget that one of the hardest aspects of running for my is my shoulders. My left shoulder gets a really strong pulling feeling in it, and it effing hurts!!! It's deep down, right about half way between my shoulder and my neck. Can't quite figure out how to stretch it yet. I know if I'm better at warming it up, it will help.
Another big issue is that my iPod shuffle has disappeared. Workouts, especially running, with no music?! EFF. I know as soon as I fork over the money for a new one, I'll find it...damn it.
Thursday, July 14, 2011
Last time I ran the half, I ran a mile or two a couple times a week for about a month before starting this training program. Now I missed almost all of the first week with zero build-up. Damn. It!
I walked for about a minute between miles because 3 miles is effing FAR when I haven't ran in foreeeeever!!!
I know that if I just do the miles, even if I have to go slow or walk a little, I'll catch up.
Wednesday, July 13, 2011
Deadlift max - 185 (better than I thought it would be!)
Weight (start point): 0
Deadlift 5x2 (135 lbs), with 10 snatches on each side after each set
Weight: +1.5 lbs (oops?)
I havent been home almost at all in 3 weeks. So my workout was super short because I knew I needed to get it done, but just wanted to be HOME! And my weight?....ummm....need to eat better. Bottom line. (and I"m a little bloaty on lady time. Can we blame that?)
Monday, May 23, 2011
I threw a kettblebell workout in the mix and got my ass handed to me.
A gentle reminder that you can't be in kettlebell shape without using kettlebells.
I think a return to Les KBs is in effect, don't you?
Thursday, May 12, 2011
The listed Crossfit workout didn't look great for my gym for reasons I've said a billion times. I decided that I wanted to do a kettlebell snatch VO2Max workout. It's fast and hard and I haven't really been doing a lot of kbs lately.
So it was a challenge to NOT veer off the road and go to the bank and Target instead of the gym. But I just kept thinking to myself that it's a CHOICE and I need to start CHOOSING the gym. Period.
Anyhoo, I did my 15 secs on, 15 secs off for 25 mins or 50 rounds. Holy balls. My hands are out of shape!! I felt one rip underneath the skin (ohai, blood blister) with about 10 rounds left. I switched it up with some alternating swings or single side swings to take a little pressure off my hands.
Overall, it was more laborious than I had hoped, but I think I'll start doing it more often to work on it.
aaaaaaand then I went and had sushi and one million sake bombs :)
Tuesday, May 10, 2011
10×1 @ 80-85% 1RM (125#)
AMRAP in 12 minutes (as many rounds as possible)
20 Walking Lunges 90/50# (load however you like) (I held a 35# plate)
5 Hang Power Cleans 155/100# (75#)
3 Muscle Ups (sub hanging pull and bench dip)
The squats felt pretty good! After my less than ideal squat max the other day, I'm more than happy to be working on it. I timed 1:30 between reps with my Gymboss because I was under a time constraint and didn't want to sit around forever OR go too fast and peter out at the end. Felt like a good rest period for me.
The AMRAP workout kicked my ass sufficiently. I can't do muscle-ups and the logistics of being in a big gym don't allow any decent versions of it for me. The hang under a bar with your feet out front (like a reverse push up) mixed with a bench dip is WAY too easy for a sub, but it is what it is! While they were tough, I think I need to step up my oly lifting weights. Finally! I probably could have gone 10# heavier or so on my cleans. Easy to say now that I'm not in the middle of the workout :)
Overall, I dug it
Thursday, May 5, 2011
Press (70#, barbell)
Deadlift went up 20# since last time!!! HELL YES!! Last time felt like a true max. This time it followed a squat max, so I'm hoping my TRUE max is at least 200#. My true true max deads feel like a long slow grind. The 195# was REALLY heavy, but it moved pretty smoothly. I was so wiped out by that point, though, that I opted to stop there rather than risk hurting myself. Super stoked, though!
Squat...ehhh...I havent really been doing man heavy squats so it doesn't really surprise me, but I'll be happy when that number starts going up, too.
I'm not actually sure if the press was supposed to be shoulder or bench. I went shoulder. I think they usually say bench press if it's bench press. I think. I was happy with that number, though, too!
One thing that I noticed: When I was in my heavy lifting hayday, my back was my weak spot. If I failed at a lift, it was because my back wasn't strong enough. It sort of plateaued and put a cap on my strength back then. During this workout, my back felt fine. It was my legs that felt like the cause of the cap. I like that because I know that it means that I have plenty of strength to gain.
Tuesday, May 3, 2011
Kinda lazy + need a good sweaty workout = TABATA!
My long lost friend.
I busted out my GymBoss clock. Each round is 20 secs work, as many reps as possible, 10 secs rest, for 8 sets. 4 mins total. Always seems easy peasy for the first 2 sets aaaaand then I feel like dying for the remaining 3 mins.
1 round each:
squats (with just a 45 lb bar)
ab plank (wowwwww these need WORK)
lunges (standing in place, step BACK, and then back up to start. trust me. stepping forward = hurty knees and NOT has hurty butt cheeks, which is kinda the point of lunges)
jerk (45 lb bar)
With a min or two rest between rounds, the whole thing took about 20 mins and SMOKED me. Success.
The rad thing about TABATA is that you can do it with just about any exercise. Running, swings, snatches, sit ups, shoulder press, push ups. Just as long as it's something that you can safely do high reps with. So no heavy weight.
Tuesday, April 19, 2011
Yesterday was one of the those days. Couch vs gym. I was gone all weekend and didn't get home until late Sunday night. Coming home after work and lounging around, cleaning up, unpacking, finishing the movie I started on Friday all sounded SO NICE. But I've been good about going to the gym. And I don't really have time today (tues) before I babysit so if I wait until weds to workout it will have been almost a week since my last workout. I'm smart and educated enough that there should never BE a couch vs gym battle. But there is. That's life. I'm glad that the gym has been winning more than the couch lately. Every day is another choice.
7×2 @ 80-85% 1RM (65# for me)
AMRAP in 3 minutes:
3 Power Cleans 135/95# (75 lbs for me)
9 Squats (I held a 25# plate)
Rest 1 minute and repeat for a total of 5 cycles.
The snatches felt pretty solid. Like I've said before, I'm afraid of failing (literally) in my gym. There's too much for the barbell to hit if it falls and it would be a hue racket. The 65# felt pretty good, though.
The Chief was legit. I hit almost exactly 3 rounds in every 3 mins. I was proud of myself for keeping up pace through the end, and was stoked that my best time for 3 rounds was the very last cycle. This was harder for my heart than the strength part of it. Huffing puffing, for SURE! I dug it.
Wednesday, April 13, 2011
8 heavy reps, cleans (4x75#, 4x85#)
1 Deadlift + 3 Handstand Pushups (I did pushups with my feet elevated on a bench)
1 Deadlift + 5 Pullups (C2B)
1 Deadlift + 7 Squats (I held a 25# weight)
Deadlift weight–80% 1RM (go heavy) (150 lbs)
Do each couplet of a 1 minute interval. So, do 1 DL and 3 HSPU and then rest for the remainder of the minute. On the minute, do 1 DL and 5 pullups and then rest for the remainder of the minute. On the minute, do 1 DL and 7 squats and then rest for the remainder of the minute. On the minute, do 1 DL and 3 HSPU and so on until 7 rounds have been completed (21 deadlifts).
The cleans felt pretty good. I was actually good about doing full squat cleans this time. I'm usually pretty quick to bail and do power cleans. Tsk tsk.
I think I accidentally did 85% max on my DL in the circuit. They felt REALLY heavy, but also really good. I felt like I was controlling the weight, even though it was hard. I thought it was going to be one of those "top of the minute" workouts where you have like 5 secs left before the next minute started. Not so! I had about 30 secs left on most rounds, so that was nice.
It felt heavy and hard, but gooooood!
(not only did I add an unnecessary strength lift in, but I just realized tha tI did 85% max on my DL. Cripes! Accidental overachiever)
Tuesday, April 12, 2011
Snatch Grip Deadlift
Work up to 1.15xSnatch 1RM
On the minute for 12 minutes:
3 Hang Squat Clean 135/85# (did hang cleans with 65#. Should have gone lower on the weight so I could do sq cleans)
5 Clapping Pushups
7 Russian Kettlebell Swings -as heavy as you can. (heaviest at the gym was a 16kg)
Ok I dont understand the first part, so I'm 99% sure I did it wrong. It seems to say to work up to 1 rep of 1.15x your snatch 1RM, doing snatch grip deadlift. That doesnt seem right, though, because you should be able to snatch grip DL WAY more than your snatch 1RM. Snatch grip DL'ing 85# seemed to be really light. Nothing about their workouts ever feel super light! Maybe I was supposed to do 15 reps of my snatch 1RM? Oh well...
The second part was good. I kinda cheated on the cleans (slap my wrists). I get scared being tired and throwing weight around. My brain knows I'm capable of it, but something (probably repressed memories of tearing my groin doing a max snatch and not being able to lift for a year after) holds me back. I think I'm slowly getting my confidence back, though. Just need to keep on keepin on.
Monday, April 4, 2011
7x3 (add 5#) (115#)
10 Deadlifts (115#)
Squat- did 115# for all 7 sets! And it felt GOOD!! I was SUPER stoked about that. I knew it would take a little time, but I love seeing improvements. LOVE it.
Started those thrusters with 65# and thought I was going to die. Thought I was being a baby dropping to 55# because I almost barfed, but now I see that the "suggested" (ie: beastly) weight they suggested was 65#. Aaaaaand now I don't feel so bad :)
Going well. Seeing improvements is the best motivation!
8x2 (Dont remember!! I THINK I did 95#)
30 Burpees (barf. Did 5x6)
10 Hang Power Cleans (Umm...I think I did 65. Shouldnt wait so long to blog these!)
15 Pullups (did the hang under the bar with body parallel-ish to ground)
20 Air Squats
I read this and, at first, was all "30 burpees?? You're just gonna throw 30 burpees in there all willy nilly??? EFF!!!) My worry with burpees, since I kinda go straight into a pushup when I go down, is that my arms will give out and I'll face plant. You just wait. It'll happen.
Overall, it wasn't as bad as I thought it would be. Which is nice!
Wednesday, March 30, 2011
7x3 (95#, 105#, 115#x5)
250m Row (um. didn't do this part. The gym HAS rowers, but also has squat rack stealers)
7 Power Snatches (55#)
7 Box Jumps 28/24" (um, the step stool thing I found was definitely NOT 24". Maybe 12")
7 Pullups C2B (did the hanging under a bar with feet out front style thing)
OH MAN. While it doesn't mentally feel good to have my squat numbers so low, it physically felt great to be doing work. Gotta give it a little time.
Those power snatches. Also not very heavy, but holy balls. Wore me out!
Deadlift max- 175#
(I think I might have copied this down wrong....oh well!):
9/1, 7/3, 5/5, 3/7, 1/9
That 175# was really heavy, but it wasn't a true max. I wasn't comfortable failing in that gym and you pretty much need to fail to find a true max. The metal weights were all loosey goosey on the bar and it would have been potentially loud and awkward if I needed to drop the weight.
I THINK the second part (which now I cant find on their site) was supposed to be done twice with rowing in between or something...eh...oops!
Tuesday, March 22, 2011
I've decided to follow their workouts (mostly). I like them better than the main Crossfit page, so why the eff not?
So yesterdays workout? Holy balls. My arms were shot today. Hell, my WRISTS were shot. My hands were so tired from the bar work that they labored to type when I got into work. It's the little things that truly show me how much work I need to do!
3x95# for max reps (I used 55# and did 10 reps each set. Again, arms were SO tired)
5, 4, 3, 2, 1
Hang Power Clean Thruster 135/85# (ehh...I used 55# again. The cleans were easy peasy, the thrusters were much harder)
Repeat for 3 rounds with 1 minute rest between each round.
Ok, so, the weights that they usually designate for chicks (the second listed)? Would be challenging when I was in my best shape. Something to work towards!! I'm keeping it light-ish/doable (light-ish does NOT = easy. At. All. Just relatively light-ish)for a little while until I really start getting back into the groove. But STILL, after round 1, I thought "holy shit, I could call it quits and I would feel like I got a legit workout". I'm tired of slacking, though. I'm tired of being comfortable in my workouts. I watched Biggest Loser for 4 mins tonight (man, that show bugs me) and Bob said "you need to be uncomfortable". So true. I really pushed myself and it felt great. I recommend it.
But two back to back clean based workouts? Giant bruises on my collar bone and ev-er-y-thing hurts. It's nice :)
Monday, March 21, 2011
A friend might come out from Texas to the Tough Mudder race. Shit looks INTENSE. I promised him that if he came out, I would do it with him. At this point? I would probably literally die. Not sure if it's going to happen yet, or not, but it was a kick in the pants to actually start working harder.
I've been working out, but it's been medium intensity and pretty uninspiring. Even for myself.
I was excited about this workout. Although I lightened the weight to 65# for both the clean and jerks and the squats, I knew that it would be challenging but doable. Having a timed workout would be a good starting point to compare future workouts to.
SO. I got underway.
5x clean and jerk
I finished, only having felt like I was going to pass out or puke twice and missing a chunk of skin from my thumb, thanks to olympic lifting with a rough squat bar, and went to check my time. I forgot to hit start. EFF. I was super annoyed with myself, but glad that I pushed through the entire workout. It felt good and felt like a good starting point for getting back into shape.
Friday, January 21, 2011
2x3 ea windmill
3x5 sumo deadlift (wide leg stance, grip is between the legs, rather than outside)
3x 40 (total) sunday swings/alternating snatches
I've been a little tight, and sumo DL sorta feels like a stretch, so I like to throw it in there every once in a while.
Monday, January 17, 2011
3x3 turkish get ups
4x5 power cleans (2x 55 lbs, 2x 65 lbs), set of 10 ea kb snatches after each set
6x2 deadlift (85% of max=155 lbs)
2 mile run (30 sec sprint, 1 min jog)
Overall, it felt good! Wasn't anything too crazy or intense, but it was definitely work.