Tag Archives: Daily Summary

Four Mile Day

My Dad came to stay with us Friday night for the weekend. He left about 5:30 this morning to get back to the hospital for a meeting with Grandpa’s doctors. Saturday we went to Tamarac Park for a workout. This Saturday my training schedule called for a 4 mile walk/run. We had a great time! The weather was about 57 degrees, which is almost perfect. We ended up going 5 miles in about 1:15. Our average pace was 15:43 and our fastest pace was 10:34..woohoo!!! I think if I keep going at this pace I’ll be able to finish the 1/2 marathon in under 4 hours, so that is now my goal. Since “under 4 hours” is rather broad we’ll make it to finish in 3:45!

After our workout we went to eat at Carraba’s. Carraba’s is not Paleo friendly but I was able to make some requests and modifications to make it work. I was also able to go say hi to my friend Amanda at James Avery. It was good to see her again. Finally, we went to my Uncle Eric’s house to visit with him and his family for a while. So, we had a full day. I always enjoy spending time with my Dad. Since they moved to NC I don’t get to see them very often. Right now Mom is snowed into their house up there. I will be more than happy to let her keep the snow!

Meeting Jillian

No….not that Jillian!

Although it was that tough. This was one of our benchmark workouts (like Fran) that we’ll do again in a month or so to see our improvement. We had to do 300 weighted (10lb plate) lunges interrupted by 2 burpees every minute, on the minute. It was supposed to be 3 burpees, but Shane changed it. Since I don’t bounce up very well after going all the way down, I just got down into the plank position during mine. I finished in 19:53. It was hard. You wouldn’t think that 10lb plate would get too bad, but it got quite heavy! Plus, our arms were still a little sore from Tuesday’s workout.

My knees hurt when I do lunges. It’s odd because I can do squats without too many problems, but lunges hurt. I think it must be the angle of the leg. Shane kept asking if I was ok, and I was. They’re a little sore today, but they’ll get over it! I think if I can keep building up my leg muscles around my knees maybe they’ll stop hurting eventually on those types of moves.

I asked what kind of meal I should be eating after getting my butt kicked and Shane said to make sure I eat at least 30-35 minutes after the workout and get in good protein, vegetables (not salad since it’s mainly water), some fruit and a little fat (avocado, nuts, etc). I was only able to get a chicken breast and some green beans down. I just cannot seem to eat much after my CrossFit workouts. Guess that’s good…not sure!

On another note, I’m going to fall short of achieving my December Going the Distance Challenge. I’ll probably get about 90% done…but I only have 1 day left and I’ll be spending quite a bit of time visiting Grandpa/family. However, I am very happy with my effort! I worked out harder this month than I think I have my entire life!

Focusing the Mind

One of the things I like about CrossFit is the fact that you get wrapped up in the workout. There is no room to think of anything other than the number of reps and rounds you’re doing. You may have some room to think about how much you’re hurting as well!

Tonight’s workout went well. The warm-up was “Death by 10 Meters”. Yes…it stood up to its name. You had to run 10 meters in intervals of 1 minute. In other words, you start off with 1 10 meter “sprint” in a minute. I walked it. Then, once that minute is up, you have to do 2 “sprints”, then 3, 4, 5, etc. You get the picture. The more sprints you have to do, the less rest time you had in between. I only got 11 sprints in then I missed the time limit and had to sit out while the rest of them finished up. The top person got 16 sprints in, I believe. So, let’s look at this a little bit. I did a total of 66 10 meter sprints. That’s not too terribly bad! The top guy did 136 sprints. He did fantastic.

After the warm-up, the WOD was another one of the flip flop rounds. So we had three rounds: 30 Squat Thrusters, 10 Dips; 20 Squat Thrusters, 20 Dips; 10 Squat Thrusters, 30 Dips. It was tough. Shane told me to use the heavy PVC pipe instead of the small bar. I was thinking “I can do the bar”…but I’m glad I had the PVC pipe toward the end of the workout. My dips don’t really resemble dips as I can’t get down very far. That doesn’t mean I didn’t feel the burn. I finished my set in 6:30 which was really a good time for me. Of course, I’m pretty sure that’s because I had the lighter bar. I went to wipe my bangs out of my eyes afterward and couldn’t raise my hand up to my forehead. My arm was too tired to cooperate! I will be feeling it tomorrow and Thursday. I had a box that I was supposed to hit (not sit on) when I did the squat part so I was getting low enough. I touched it through all of the first round and most of the second. I don’t know how many times I hit it the last round…I felt like I was low enough but I know I didn’t hit it every time.

I’ve really enjoyed working out with everyone I’ve met at this gym. They’ve all been friendly and supportive. I couldn’t ask for anything more.

Source: Dynamic Fit Web Site

Checking in

Today was the first day of my 1/2 marathon training. I’m both excited and scared. Part of me thinks “What’s the worst that can happen? You get a DNF” and the other part thinks “Just don’t do it. You’re not ready for it yet”. I’m trying my best to stamp down the negative voice and focus on the fact that competing in a 1/2 marathon and giving it my best is more important than whether I finish or not (I have full plans on finishing though!).

I used the treadmill in our garage since we don’t have a good place to walk/run outside around here after dark. I’m following the Penguin’s plan which called for 8 rounds of walking 3 mins/running 1 min. Unfortunately, I started getting shin splints after the second round. I think the problem is my legs are used to walking/running outside than on a treadmill. So, after a few more days I’m hoping they’ll be gone. It went well other than the shin splints. I didn’t get too out of breath, so CrossFit must be doing some good in that department!

I also decided to do my measurements again. The last time I did my measurements was September 30th. While I didn’t weigh in today, I will be weighing in again (officially) on Christmas Day. However the last time I weighed in (last week….I wasn’t supposed to…whoops!) I was at 225. So, how did it break down?

Dates: 9/30            12/22

Bust:   43            42.75

Waist:  39.5          39

Hips:   49.5          49

Calf:    17.5            19.5 (not sure about this one)

Thigh: 28.5            28.5

Bicep:  14.8            15.25

Neck:  14.5           14.25

I’m not too upset or surprised by these numbers except for the calf and bicep measurements. The calf could be simply that I wasn’t measuring in the same spot or it could be I’ve gained muscle from my strength training, but 2 inches is a lot and I thought they were looking smaller!! I’ve lost a bit in almost every other spot. So, that’s good news. My diet has not been good so I wasn’t expecting a big change. However, after the holidays I’m going 100% paleo which I’m hoping will help peel some of this fat off.

Here are some pictures…the left is from Sept and the right from tonight. There’s not any differences really because I’m roughly the same size, plus a couple of pounds.

Star Trekkin’ Across the Universe…

Happy Tuesday Folks!!

Today was a tiring day at CrossFit but not as tough as some of the previous classes have been. We started with some cleans (5 rounds of 3 with increasing weight, I got up to 55#s). Then we started our WOD. It’s as many rounds as you can do within a 20 minute time period. 5 Chest to Bars (however I had to do jumping pull ups…not much of a pull up!), 10 dips (again, these were tough), and 15 overhead squats with the 35# bar. Good news….That’s the most I’ve used in overhead squats, so I’m improving there!

I was drenched in sweat by the time it was over. Of course, it didn’t help that it was 78 degrees out there. I can’t imagine doing these workouts during the summer with 100 degree heat.

Hope y’all had a good workout today!