crlgrl’s BodyBlog

Today’s WOD was killer especially after the biking and air squats yesterday!! Run 1 mile then do 2 minutes of as many reps possible of row (subbed SDHP), DB thrusters, medicine ball cleans, double unders and pullups! I did my mile in 9 minutes and 2 seconds, which I was pleased with because I am NOT a runner!! But things went downhill after that. After about 2 reps of the SDHP’s my quads were on fire!! Oh well, I made it through and tomorrow the WOD is all shoulders!!!!! I know I toasted them today and so do they! ):

I got a bike ride in this morning. No big deal really, 1O miles or so, with some hills and sprints. Then this evening I did the CF work out. WOD was 100 squats, 5 muscleups, 75 squats, 1O MU, 50 squats, 15 MU, 25 squats and 20 MU’s for time. Since I can’t do even 1 muscle up I opted to practice my HSPU (hand stand push ups). I finished in 11 minutes and 15 seconds. I thought the squats wouldn’t be too hard..I mean you are squatting air!?! But about 1/3 of the way through my 100, I was dying! I’m sure the bike ride made it even tougher. Tomorrow will hurt so bad!

Todays WOD is 3 rounds for time of 800 meter run and 50 pullups. Boo that! I don’t really like to run and 150 pull ups will kill me! So, I’m putting it off for as long as possible. (: Can you blame me?? Yesterday’s WOD was 5 rounds of kettlebell swings, HGB situps, back extensions and knees to elbows. Holy sore core!!!!

This past Saturday was the 1st annual Cavanal Killer, a walk to promote health and fitness in my community. Thursday night, my friend Christy calls to see if I wanted to do it with her. So Saturday morning we joined 130 other people to walk 5 miles up the "world’s tallest hill" at 1,999 feet, it is one foot under being a mountain. When we signed up, we asked about running and were told that we "wouldn’t count" if we ran any of it! We had alot of fun and placed 9th and 10th out of the 130. We were the 2nd and 3rd females across the line, only being beaten by a 15 year old who runs cross country for the local high school team.

Yesterdays Crossfit work out made me VERY sore in my lats and chest so today I went into the gym for a leg and abs work out. I did squats and walking lunges and leg extensions and hamstring curls and even though I was doing them pretty quickly it was SO BORING!! I think CF may have ruined me when it comes to traditional lifting!

75 push ups

50 95# sumo-deadlift high pulls

50 ring dips

30 45# pull ups

25 handstand push ups

Ha Ha Ha Ha!!! My CF work out, since I am a wimp!

75 push ups

50 SDHP (unsure of the weight)

50 dips

30 pull ups

25 push press (not sure on the weight)

I can’t imagine that I could ever get to a point where I could actually do this work out as Rx’d. My total respect to anyone who can!!

 I missed Sundays CF work out which was OHS (overhead squat) 7 sets of 3 reps. I’ve been doing OHS for about a year now anyway so it wasn’t that big of a challenge. Todat, however, was impossible for me. 30 muscle ups!!! Even if I had rings, I couldn’t even do 1 muscle up. The alternative was 120 pull ups and 120 dips! O: Not happening! I’m still sore from the pull ups in Fran!

I’m really enjoying CF for the most part. It’s new, which keeps me interested. And it’s definitely challenging but there are alot of things to get used to. The whole concept of CF is a change of my way of thinking. I’ve been lifting for a specific body part for years and now I do more of a whole body work out every time. And I used to lift for 45 minutes to an hour and then some days do cardio later in the day. Now, my cardio and lifting may be done in as little as 5 minutes. I sometimes feel like I’m not doing enough. I think I’ve been doing CF for about a month now and I plan to do a traditional lift week soon to see if I have gained strength. I know my pull ups have definitely improved!!!! But I still can’t Kip!

I miscalculated the CF schedule yesterday when I blogged that today would be a rest day. Imagine my suprise this morning when the home page said WOD 50 burpees for time with at least a 1 ft. jump. It was the first WOD that I have been able to do with subbing or assist, so I was pleased with that. I did 51 burpees, one extra for FrogPrincess, in 6:12. Not the best time on the site but not the worst either!! TOMORROW is a rest day! (: This evening I ran bleachers 5reps/5 sets/25 steps.

I tried to work out yesterday but after my "to do list" kept getting longer and longer instead of shorter and my body telling me it really just needed to rest, I resigned myself to not working out. The fronts of my legs, upper and lower were sore in really odd places. I know it wasn’t the hike, because I do that frequently, but I think the mile I ran on the way out, alot of which was down hill caused the unusual soreness. Today, however, I finally got around to doing the WOD I missed on Wednesday. Which was 10 thrusters followed by 10 pullups. As many rounds as possible in 20 minutes. The rx’d WOD called for 95# thrusters. (: I had to go all the way down to 40# and even that got tough at the end. The pullups were no more merciful. But I can tell that my pullups are getting stronger!!  Tomorrow will be a rest day for Crossfit but I’ll have to make one up that I missed.

Wednesday I had to work in the ER so no work out for me. It does kind of mess up my crossfit work outs though. Wed. was thrusters 10 reps with pullups 10 reps done for 20 minutes to see how many rounds you could complete. Thursday was a rest day but Martin and I hiked 7 miles and then I ran another mile. Today is the WOD "Murph". Run 1 mile then do 100 pullups, 200 pushups, 300 squats and run 1 mile, all of this for time. I haven’t decide if I will do Wed. or Thursdays WOD yet.

Back to hiking! (: We did a trail in the Beech Creek wilderness area that turned out to be pretty tough. If we had not had the markings we would have gotten lost for sure because the trail would just disappear at times. It was as much bushwhacking as hiking. We saw some deer and a snake but the really cool thing was the Black bear that we saw. In all my years of hiking and trail running, I have never come upon a bear. It made all the briar scratches and pollen totally worth it!!