crlgrl’s BodyBlog

Thursday’s run was a total of 5 miles with 3×800 @ 3:38 with 400m jogs in between. Fun stuff at 5 am. But when I pull a 12 hour shift it’s the only way to get it done and not getting it done just ain’t an option!!

Friday I went in and did the CF WOD of cleans and dips, 21-15-9. I actually was able to use 65# for this WOD but had to stop once during the round of 21. I think the WOD called for rings dips which, I don’t have rings and couldn’t use ‘em if I did. I can’t do many dips either did assisted ones, which were too easy. I’m right on the line, I feel a little like Goldilocks now. "These ring dip ares too hard but these assisted dips are too easy." A Crossfitting Goldilocks…ha ha ha! I finished the workout in 7:32. And speaking of Crossfitting chicks….my girl Frogprincess72 is really starting to get into it. She has tasted the kool-aid and found it to her liking!! (: Several months ago she got me to start running because she wanted to share something she loved with me and now I feel like I get to return the favor by sharing CF with her!!! (: LUV YA FP!!

Yesterdays WOD was thrusters for max lifts 1-1-1-1-1-1-1.  I worked my way up to 80# which really isn’t all that great but it is better than I was doing last year. Today is a speedwork day! (:

I ran 2 miles.

That’s it!! Really. (:

This mornings WOD was 20 pull ups, 30 push ups, 40 sit ups and 50 for 5 rounds. My time was 26:21. I rested about 10 minutes and did the next WOD which was 30 GHSU"s and 25 back extensions for 5 rounds. I didn’t time this one. While I was having my 10 minute break and man came up to me to tell he how he just couldn’t seem to lose any weight no matter how hard he tried…blah, blah, blah! In my head I was thinking…I have no idea, dude. I mean I’ve seen you here day in and day out for 7 years and you’re right absolutely NO CHANGE! Sludging away hour after hour, doing the exact same work out, week after week, year after year; all mapped out nicely in the trapper keeper you carry in every day to write down the same amount of reps, weight and effort. And your diet, I’m guessing the same. You eat salad every day, because its "healthy", but yours is laden with cheese and bacon bits and ranch dressing to the max!!! Cardio?? You’re on the eliptical every day for 20 minutes at minimal resistance and maximum momentum AND your supporting most of your body on the handles your draped all over. The last time you got short winded in the gym was in between sets talking to your friends for 20 minutes. I just did 125 pull ups, 150 push ups, 200 sit ups and 250 air squats in 26 minutes…I’ve got blisters on my hands, my quads feel like a line backers, Im laboring to breathe and almost met Uncle Pukie! But, I just looked at him and smiled sweetly and said, "It’s a mystery to me!!" (:

I got up at 5 am Friday morning before work and did a CF WOD and easy 3 miler. The WOD called for 45# BB OH walking lunges for 50 feet and 21 burpees for 5 rounds. I did my first round with 45# but just couldn’t keep my balance well enough and I’m not about to fall in the back room at 5 am, I’d probably lay there half the day! (: I went down to 35# and finished in 8 something, I wrote it down on my card and now can’t find it. This Wod killed my quads, they were on FIIYYYYAAAAHH! Then I went to the TM to do the easy 3 mile run for this week. I have seen a lady about my age on the TM several mornings since I have started going in the AM before work. I rarely ever talk to people in the gym but I decided to go over and introduce myself. I’m glad I did because she is a 5K runner for a long time and probably one of the only 40 year old female runners in my town. I did my 3 miles 27 minutes, which was still a little faster than my training plan called for.

Yesterday was the CFT (cross fit total) which is 1 back squat, 1 shoulder press and 1 deadlift for the total number of pounds. I think my numbers improved but I’ll have to go back through my blogs to be sure. Back squat-150, shoulder press-75 and deadlift-180=405.

Today is an easy 4 mile run and then it’s back to the real running!!!

My 17 year old did a CF WOD with me a few weeks back, a real met-con killa, so I was a little surprised when he asked to go again yesterday. We did the HSPU/L pull up WOD but I did dead hang pull ups ( some were assisted towards the end) and he did the back rower because the pull ups hurt his shoulder. The numbers were crazy! 15 HSPU 1 L PU, 13 HSPU’s 3 L PU, 11 HSPU’s 5 PU’s and on down in that pattern. I didn’t think that I could do that many HSPU’s but Landon said I was actually able to go down further than I thought. (: Yesterday evening, I went to my point to point trail and ran 3 easy miles. I was going to hit the gym this morning at 5 am, before work, but I think my body is saying rest.

P.S. 11 minutes

So, my internet has been down for several days now but my workouts have continued! Thursday I did a 5 mile run with 2 miles at 8:11. That afternoon I got my first ever hot stone massage…OSM! Friday I did a CF WOD that consisted of thrusters, pull ups, GHSU (glute hamstring sit ups) and back extensions. I told my son I could do GHSU’s "all day" turns out I can’t. Ha ha! They really got to me on the third set! My time was 21:13..I think. Then I ran a little bit and practiced DU (double unders) and I finally can do a couple in a row. But with my limited ability to process frustration, I got mad and whipped the rope which in turn whipped me in the side of the ear!! Which made me scream a bad word. Stupid rope! Sat. and Sun. I worked. Sunday is traditionally my long run day but the gym isn’t open so I postponed to Monday. Monday I went in in the morning and did the cleans WOD 1-1-1-1-1-1-1. I worked up to 70# which isn’t too bad unless you’ve been to the CF web site and watched the video of some 60-some odd year old lady beating that weight and then it’s pretty sucky. So don’t go watch that video ’cause I don’t want to suck worse. (: That evening I went to do my 7 mile run. I knew I couldn’t do my regular trail because it would be dark before I was done, so I went to the college track and it was being worked on SO I went to the gym to do the TM. I haven’t been in the gym in the evenings in forever!! And I remember why now. There were tons of people there! The TM I was on was way in the corner which was good and it also gave me a good view of the whole gym. I live in hillbilly hell! I don’t know what these big blocky, fat guys were trying to do but one guy was doing push ups while the other straddled him standing up and he was either pushing or pulling or something. I play my Ipod loud, so when I could hear the grunting over my music…I had to look and then I couldn’t look away. All the straining and grunting and straddling…it was like gay porn. And not the good kind. Banjo music started competing with Daft Punk and then flash backs of Deliverance started going through my head and before I knew it I was running so fast I was hitting the front of the TM. The 7 was over before I knew it! Today I went in and did 1 hang clean and press followed by 3 OHS and 15 burpees for 5 rounds. I used 45# for the weight and finished in 7:56. Then I did my easy 2 mile run.

I went in today with the intention of doing a WOD I missed this week which was power cleans and ring dips. I don’t have rings and probably couldn’t dip on them anyway so I did regular modified dips. Alternate exerxcises power cleans 15, 12, 9, 6, 3. Dips 30, 24, 18, 12, 6. I did the power cleans with 60#. Time was 7:05. My arms felt a little explosive! Then I decided to go a head and do todays WOD which was OHS 3-3-3-3-3 for max weight. I did these on Sat. but today after my second set I could just feel that my form was off. So I threw a little fit and went in the back room with a 25# bar and worked on form in the mirror. After awhile I could feel my shoulders were back and my scapula was engaged so back to the big bar. Finally, worked up to 65# with, what felt like, good form.

Yesterday was my easy run day…2 miles. I got up at 5 am since I work 9-9. Then I did a few DL’s and walking lunges and headed home. Running has really been a great way for me to relieve stress and have time to just be alone and think. It seems like when you are excerting yourself physically and thinking about things that may have you stressed or a decision that needs to be made or a situation that needs to be resolved or some anger that needs to be released, that things just become more clear and easier. Maybe it’s the lack of distractions or some type of hormone release but whatever it is..I like it! I really hope Stormi and Doc get all the benefits that I have from running and more!! Today I get to go to the gym and relieve the stress of the last 2 shifts at work with some Crossfit!!!

Yesterday was my long run day at 6 miles. I went to the college trail and ran it, it was a nice change and the run itself felt GR8!! Today was a virtual shoveling WOD alng with pull ups. I really can’t explain the shoveling, just go to the Crossfit web site and check it out. The womens weight was 25# which is pretty heavy on the end of a bar. The numbers were 30, 25, 20, 15, 10 and 5 of each exercise. I used 25 until I could feel myself slowly way down and then I would strip plates in order to keep up the momentum. My time was 20:20 and I’m sure I’ll be sore in all sorts of new and exciting places tomorrow!!! Off to work!