crlgrl’s BodyBlog

Crossfit is so sadistic sometimes…well most of the time! After yesterdays sprinting, box jumps and wall ball squats, the next WOD up was back squats 5-5-5-5-5. Geez, like my gluteus maxi-medi-mini-mus wasn’t sore enough!! But, seeing as I’m part sadist, I did it anyway and liked it!! I started off with 95#, 115#, 125#, 130# and ended with 135#. Tomorrow is my least favorite type of run….tempo day!! UGH. So I’ll be up at 5 am chugging the pump and eating the bagel and off to the TM before work. I’m so ready for spring!!!

Yesterday was my easy 2 mile run day and one of the WOD’s I missed a few days ago was, Kelly, which was run 400 meters, 30- 24 inch box jumps and 30- 20# wall ball squats for 5 rounds. So I figured I’d combine the 2 and call it good! I took my homemade wall ball to the gym, set the 24 inch bench and hit the TM. The one bad thing about doing a running WOD on the TM is that you have to get the TM going and up to speed everytime you come back to it…probably coulda deducted 5 or 10 minutes off my time. (: Or not! First round I did all my box jumps on the 24 but after about 10 on round 2, I clipped the bench a couple of times with my foot and had flash backs of breaking my finger as I jammed it into the wall..so I dropped down to 20 inches. Then round 3, UGH, I ran my 400’s at a 7 mile pace and I sooo wanted to stop the 3rd sprint but I just kept telling myself "just finish this one." Box jumps went good and then the wall ball squats…I almost got my first pukie patch, my innnards felt like they were all smushed up and my Superpump was threatening to be out like Mount Vesuvius on a peasant!! And lest you think, innards is not a word, rememeber people, I’m a highly medical proffessional. (: Anyway, I stopped for about 10 seconds and started again. This was just the type of work out I like, really gets everything pumping and I was dripping with sweat..I mean perspiration, everybody knows a lady doesn’t sweat. So, yeah, I was sweating all over the place (: but it felt GR8. MY TIME, for those of you who NEED to know….was 25:16, DOC. (;

Sunday morning, I’m up at 5:00 getting my bagel and Superpump down so it has enough time to settle before I run. And then I wait. Sunday is my long run day and today is 6 miles, I work 9-9 and the gym isn’t open so I don’t have access to a TM, sooooo the track is my only option. But there are no lights so I have to wait for enough natural to come out. I get there about 6:20 and start to go in circles and I was immediately in the zone! Not my usual struggle for a mile or 2 mile before I settle into a comfortable pace. And why do I have to fight it everytime??  The 6 miles was pretty uneventful, I went round and round and round! It felt good to have gotten it done, in spite of life and work.

Today’s CF WOD was 30 muscle ups or in my case 120 pull ups and 120 dips. I broke it down into sets of 10 and the last 3 rounds did jumping pull ups. My arms and forearms felt like they were gonna bust!!

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.