crlgrl’s BodyBlog

Yesterday was a rest day for CF but I have to work today so I pulled one of my favorite WOD’s from the CF stash. I did Cindy which is 5 pull ups, 10 push ups and 15 squats as many rounds as possible in 20 minutes. This morning I went to the home page and see the WOD is FGB….I’m so jealous!! Yesterday evening I ran at the track (boring) but it was only 3 miles so I stuck it out. I ran 20 sets of bleachers after. I think I’ve settled on doing 5K’s for awhile, I’ve got 3 lined up over the next couple of months and then see where I want to go from there. So I printed off another 16 week training plan for maintennce this time. Happy New Year and be safe out there tonight!!!

I decided to get out on my mountain bike this evening since the weather was so GR8!! I go out to the garage and grab it off the rack along with my gloves and helmet and hop on! My bike was like "Who the hell are you? I don’t think you know me like that to just jump on my seat." And I was like, "What? You know me. We ride all the time." So she was like, "No, we USED to ride all the time! And don’t give me any lame @ss excuses ’cause I seen you out. I know you been with………..running!!" Awww the drama!! "Baby, running was just…for fun. It meant nothing to me!" But my bike was having none of it. "How long have we been together? I was here long before running and you treat me like this. 3…4 days a week you’re out with running while I hang there in that dusty garage. (sob sob) "Look", I say "I’m sorry. I know, I know, I’ve neglected our relationship. But baby, you’re still my #1. Can’t we just ride???" She made me pay for my neglect by trashing my quads but at least she was quiet!!! Ssssshh, don’t tell her but I’m seeing running tomorrow! :X

BLEEEEEEEEEEP! I don’t think my shoulders will ever get any stronger. Geez! Todays Wod was a series of shoulder exercises. Shoulder press 1-1-1-1-1 push press 3-3-3-3-3 and push jerk 5-5-5-5-5. I’m still not real great at the form on a push jerk so I didn’t get to do those but my weight for the other 2 exercises have stayed basically the same!! The heaviest weight I was able to push jerk for 3 was 70#. Very frustrating! I also did some abs KTE and GHSU’s and some DL’s for kicks. I’m still pretty sore from the walking lunges and birthday day WOD so getting on my mountain bike tonight should be interesting!!

I went in to the gym today to do the Crossfit WOD: 5 thrusters, 7 hang power cleans and 10 SDHP’s ( sumo dead lift high pulls) for 3 rounds. I think the RX’d weight was 95# and I think 65# for women but I’m not even up to the womens weight yet. ): So I did it with 55#. The last round especially the cleans sucked!! I finished up my gym time with 100 walking lunges with 20# DB’s and some KTE and SDHP’s. Now I gotta recoop for the big birthday WOD tomorrow!!!!!!!

Yesterday I ran for 40 minutes around town. It felt pretty crappy probably due to all the junk I’ve been eating for the past few days. Now that my running plan and 1st race are over I need to decide what I’ll do next. I’ve considered running more 5K’s and I’ve thought about doing a 1/2 marathon. And I’d really like to focus on Crossfit, oh and mountain biking season is just around the corner and I’m still planning on getting a road bike. Did I mention rock climbing?? Too many things I want to do and not enough time!! (:

I made up a WOD that I missed last week and chose to do Cindy. As many rounds as possible in 20 minutes of 5 pull ups, 10 push ups and 15 squats. I got 14 rounds with some of the pull ups being assisted with my chair contraption. I’m hoping for a really good leg work out tomorrow!!!!! Or I may try Stormi’s gluteus maximus if the WOD isn’t leg focused. I feel like I’ve missed out on some heavy leg action with all the running.

As some of you know, I started running about 16 weeks ago after alot of encouragement by Froggie. When I initially started the program my goal was to just be a ble to run a 5K in a "good" time by the time I was 40. I printed a running program off of the Runners World website and got to work sometime in August. I turned 40 in November and was able to run a good 5K time so then I decided I wanted to try at least one race.

The race I chose was a charity run for the Veterans hospital in a nearby town and the course was through a park that was decorated with tons of Christmas lights, it was really pretty. I learned alot for my first race……1) Be aggressive at the start to get yourself out of the herd and into the inside track. 2) Cut corners to cut time 3) Dress in lots of layers and don’t wear a jacket that has a 1/2 zipper because they are very difficult to get off mid-race 4) "rolling hills" is a subjective phrase. All in all, the race was a GR8 experience and I’m glad that I did it and, yes, I plan on doing it again!! Maybe just a little warmer one next time. (: I finished 19th overall and 3rd in my age bracket, which meant I got to walk on stage and get a Christmas ornament prize.

I had alot of support from my friends and family, especially my main supporter Frogprincess who was there through the whole process to inform and encourage me…always. And the last few weeks to even cyber-run with me! (: OKC and Ptrob consistently kept up with my progress through my blogs and that meant alot to me! Thanks guys!! My family braved the freezing cold last night to watch me run and take pictures and text Sonja….thanks Tailor and Landon. And thanks to Jennifer (Landon’s girlfriend) who showed me how to run in the begining of my training and relax as I ran and who ran the race with me last night in case I was nervous. I finished 19th overall and 3rd in my age bracket!!!

Today was a rest day for Crossfit and my long run day. I decided to run for time instead of miles so I could just run in town. I ran for an hour and a half, I’m guessing around ten miles and then I swung by the high school track on my way back to the house to time a mile. I ran the mile in 9:13 which I think is a pretty good time after the running before. The weather was OSM today, it got up to 72!! The run was pretty uneventful except for the dog that tried to bite me. I have no problem throwin’ down with a dog as long as it’s punting size but this dog was pretty big and looked like a boxer maybe. Dogs and stoopid drivers are the worst for runners/bikers. They should make a STOOPID gun for me to carry while I bike/run so I could put stoopid people out of their misery!! (:

Well, my 5K plan is officailly over!! I started 16 weeks ago using a program from Runners World web site. So now I’m just flying by the seat of my pants for a while. I think I have a general idea of how to construct my own program now…. one easy day, one long day and one day with either a tempo run or speedwork run. Last night I started out to do an easy 2 to 3 mile run around town, which should take me about 15 or 25 minutes. An hour later, I came home! (: The weather was so perfect and I felt so good running, I just kept going and going. I have no idea of how far I ran but it was such a blast!! Today was a 10K run for Crossfit so I went in to just do some lifting. Frog, FNB, KC and I are going to the Arnold in March and on Sunday they do the "pump and run". You bench press a % of your bodyweight based on your age and they take time off of your 5K run!! My % is 60 so at my current weight, I’ll be doing 75#. My chesticles have always been a weak area for me but my son, Landon, suggested I do bench every day at the 75# 3 sets for 8 reps. He promised I would be much stronger in 2 weeks, so we’ll see.  BTW I would love to know other BodySpace members who are planning to go the Arnold in March!!!!

You perv’s, you should be ashamed of yourselves. (: Of course I’m referring to the Crossfit WOD of the day "nasty girls". 50 squats, 7 muscle ups and 10 135# hang power cleans for 3 rounds. I can’t do a MU and I can’t clean 135# and I needed to do 5 miles of speedwork so I decided to jusst be a little nasty and combine the 2. So it turned out being a 10 minute mile to warm up and into the nastiness of 50 squats, 12 pull ups, 12 dips and 10 60# hang power cleans and then a 4 minute 800 meter run. Repeat the nasty and a 3:45 minute 800 meter run and repeat the nasty and finish with a 3:30 minute 800 meter run. OMG! this was incredibly hard especially the air squats after the 800’s. I decided to really kick it up a notch and finish out my 5 miles with some 400 meter sprints which I realized was a bad idea after one at about a minute!! Turns out the double chocolate Zone bar and spoonful of peanut butter and the Super pump I drank a little later aren’t quite so delish on the way back up! No, I still didn’t earn an Uncle Pukie patch but if there was such a thing as an Auntie Earp, I coulda sewn that bad boy on my shirt!! (: I called it a day and headed for the house! Normally I run outside and have grown very accustomed to spitting when I do, I don’t know if every one spits when they run but I do. Anyway, I was going through this WOD today and got finished with round 2 and spit on the floor at the gym!! OMG, how uncouth of me! Luckily there were only 2 other people in the gym this morning and I don’t think either was paying attention to me. (:

After going into the gym yesterday morning I came home to eat lunch with my sons, thinking I would do my 2 mile run after they went back to school. When I came home from the gym the sun was out and the temperature was in the 60’s…perfect!! So I was really taken aback when I step out in my tank top and shorts, a few hours later, into 40 degrees!!! Back in to change. By the time I got to the track it was 36 and light sleet but it did give me a chance to test out the new winter running clothes I bought last week and they held up well!! I ran my 2 and 20 sets of bleachers and called it a day!!!