Tag Archives: Sit Ups

What a Difference a Year Makes!

You say it’s your birthday…

 

 

I am 36 years old today. Thirty-Six…that’s 4 years shy of 40. While age has never really mattered to me, I’m left wondering where all that time went. I swear I was just 28 last year! Many of my family and friends sent me birthday wishes and my parents called from the airport to tell me happy birthday. I feel very blessed to have such thoughtful people in my life. Of course, Facebook helps to remind people too! hahaha

 

Me At 28

 

Since it was my day of celebration, I decided to take the day off of running and do a Birthday WOD instead. It was short but sweet.

1 Round:

36 Squats

36 Push Ups (Competition Style)

36 Sit Ups (Butterfly)

Finished in 2:36

 

The push ups were the hardest of the bunch. I had to stop around # 26 to stretch my arms before finishing up. However, I’m well aware that my upper body strength is weaker than my lower body.

 

Mike and I went out to dinner at Chili’s and had a Chocolate Chip Paradise Pie…yummm. I think I ate enough calories/carbs today to last me a week! Of course, Mike helped me eat it. What a great guy that he’s willing to take on the extra calories/carbs so I don’t eat them all! haha…

 

I was thinking earlier today that I am probably at my healthiest at 36 than I ever have been. Over the past year I’ve:

 

1) Lost 25lbs (probably more than that thanks to gaining and re-losing!)

2) Started CrossFit (and debated not going back!)

3) Gave up Sugar (and…gave in….)

4) Completed the 30 Day Paleo Challenge

5) Celebrated our 7th anniversary by walking the equivalent of a 1/2 marathon

6) Battled Cancer by running Bill Crew’s Remission Run (5K)

7) Completed my first 1/2 Marathon Race.

8) PR’d using more weight than I ever thought I would

9) Met Charlaine Harris

10) Started writing again

11) Got my dream machine

12) Competed in my first 10 mile race

 

All in all, I think this past year has been a success. I’m still struggling with eating correctly and increasing my endurance/speed/strength, but I’m moving in the right general direction! Let’s hope this next year is even more successful. After all, I have my marathon coming up on Jan. 1st (if I don’t drop down to a 1/2).

Vacation WODs and Grace

Heidi Ho Good People!

I’m sorry to have disappeared for a week. Last week I spent in a beach house overlooking Holden Beach, NC. It was a much needed break. I did do a couple of benchmark WODs while I was there.

Monday 7/25
200 Squats
Finished in 5:50

Yeah….I was sore for 3 days afterword. While I didn’t have a medicine ball to squat to, I think I did pretty good. I wanted a workout I could do in my room so I didn’t have my family staring at me!

Tuesday 7/26
Mike’s Birthday!!
100 Sit Ups
Finished in 6:59

This one went pretty good. It would have been nice to have an abmat to get more extension. I did these in the living room beside the couch. Every time I sat up I could see my nephews playing on the couch. They didn’t notice me at first but once they did they started making faces every time I popped back up. It was a little distracting but funny. We had also just eaten pulled pork sandwiches for dinner. It’s definitely not a good idea to do that many sit ups after eating. Unfortunately, I got rug burn on my tush from doing so many. That was a little painful for a few days as well. So, not only was I walking funny from the squats but sitting was a little painful at times!

I took the rest of the week off. The gym was going to be closed on Thursday anyway, so I wouldn’t have done the workout if I had been home! lol. I spent the rest of the week reading and relaxing. My brother, sis-in-law, nephews and I all went to play putt-putt on Monday. Then Mom, Dad and I went to Southport and walked around for an hour or so on Tuesday. Other than that we didn’t leave the house.

I got home late Sunday night. That was my last “bad” meal. I ate like a pig all week long. Ok, maybe not a pig as they may have shown more restraint! Monday started me back to making healthier choices. Mike is doing this with me this time, so that will help. Plus, it makes me happy to see him wanting to eat healthier. He’s not out of shape, in fact he runs 4+ miles every day except Sat and Sun, but he eats a bunch of processed crap. Glad to see him working on that. He had a bit of a weekend with his Father (who has had a stroke and has dementia and expressive aphasia as a result) and Mother, so I think that’s what spurred this.

Monday 8/1
Weigh In: 206#
Ok…confession time. I was 204# before going on vacation, so while I’m glad I only gained 2# while on vacation I am not pleased that I am 10# up from my lowest weigh in so far. Today’s eating went very well. I didn’t have any artificial sweetners either, so I’m going to try to keep them out of my diet. Afterall, they cause a spike in insulin as well, which causes weight gain (or at least causes you to hold on to the weight).

Strength:
OH Squats 3 (45#)x 3(65#) x 3(75#) x 3(didn’t get to it)
I was partnered up with Tiffany for this exercise and I have to say I was a little frustrated with the outcome. We started with the bar and went up from there. I was only able to get 3 rounds in because Tiffany was struggling to get the bar overhead for her 3rd round. Everyone else was putting their weights up by the time she gave up. She could do it, she just psyched herself out. She kept trying to press the bar up…yeah, that isn’t going to work! Although, I think she could have done it (had 65# originally then dropped her down to 60#) she improved over her last attempt (45#). This time she ended up getting to 55#. I only got up to 75#, which was where I was last time. I’m pretty sure I could have done 80-85# this time. Oh well…next time!

WOD:
Grace
30 Clean & Jerks (70#)
Finished in 7:21

While I went up 15# from my last Grace experience, my time also went up by a couple of minutes. I’m not too upset with that though. Today, I can really feel my back muscles. They aren’t sore…but I can tell they were worked out. That’s what happens when you haven’t touched a weight in over a week I guess! It was very tempting not to workout today, but I made myself go and I’m glad I did. We did these crossovers after the workout. Basically, there is a 25# weight on the floor, you get into push up formation on the right side of the plate and when the timer starts you walk your hands over the plate to the other side and back. We did those in Tabatas. I didn’t do that well (lowest number was 4). My wrist started bothering me a bit. It was probably because of poor form. I had a hard time keeping my butt down!

Our trainer and his girlfriend went to the CrossFit Games in LA this past weekend. He took that opportunity to propose and it was caught on film! So happy for the two of them!

400 Meter Sprint? Are You Crazy?!

It’s Tuesday!! That means I get my butt kicked in CrossFit. Our warm up today was a 400 Meter Sprint for time. Uh….what? You want to time my 400 meter sprint? HAHAHAHA….ok…I’m slow. I’m not a runner. My normal mile is about 16:30…so I was a little intimidated by this. We lined up on the road and as soon as Shane said “GO” I tried to push my legs as fast as I could go. I finished last, which was expected. My time was 2:12. While I wasn’t that happy with that time, it was only about 20 seconds behind the person before me and as Michelle said that works out to about a 9 minute mile! So, I cut my normal mile in half. I like looking at it that way better!

The WOD was Tabatas of Squats, Push Ups, Butterfly Sit Ups, and Ring Dips. I kinda like tabatas, but at the same time they’re painful!  For those of you not familiar with Tabatas, basically you go all out for 20 seconds and do as many reps of the assigned exercise as possible, then rest for 10 seconds. You repeat this cycle 8 times. You keep track of your lowest reps and that becomes your score. So, for example, I did 13 squats (my most) and averaged about 10 squats, but my lowest rep round was 9, so I get 9 points for my squats. The next time we do squat tabatas I’ll be able to compare my score to today’s score. So, how did I do?

First…Ignore Chad and Cortni. They’re both beasts and it’s not fair to compare myself against them! Michelle did very well. I ended up with a 9 for my squats, 8 for push ups (I was happy with this score!), 7 for sit ups, and 6 for dips. Overall, I’m pretty happy with my score. I feel like I’ve come a long way in the 3 months I’ve been going to CrossFit. All of us (Alaina, Alan/Alen/Allen, Michelle) have. I’m excited to see what the rest of this year brings.

OH…another small victory for me. We had to do burpees in our warm up as well (only 5 each round, 2 rounds) and while they still sucked, I felt pretty strong doing them!! I don’t know that I could have done much more than 5 in a row but I was able to hop my legs back and hop them up to my chest whereas before I’d have to step back.

In other news, I had my 6 month check with for my Tracheal Stenosis today. Dr. D said everything looked stable. The area has healed well and while it’s slightly tighter than when I had the dilation done, it’s still much better than before the dilation and the “shelf” (a ridge of scar tissue) isn’t growing back (yet.). So, I got a clean bill of health and go back in another 6 months. He also told me that I needed to get to a healthy weight because the more fat you have, the more cells you have, the more demand your body has for oxygen. “I’m not telling you to lose 100lbs, or 2olbs, or even 10lbs, just get to a healthy weight.” Umm…ok. How do I get to a healthy weight if I don’t lose lbs?! Of course, I’m already working on this. He’s told me this before, but I thought he might notice a 30lb weight loss since the last time I saw him…guess not. Some men just aren’t very observant!

Oh, That’s Not So Bad

Shane was out of town today so Scott took over our class for the night. I was a bit nervous because I hadn’t worked out with Scott before and he seems much more intense than Shane, being that he’s a police officer I can see where that intensity comes from. Michelle and I walked in and saw the WOD was 10 rounds of 15 Front Squats and Push Ups. I said “oh, that doesn’t look so bad.” Well, I should have just kept my mouth shut.

The strength portion was Deadlifts. I was excited to see that because I’ve been wanting to do them again. This time I got up to 115#s when Scott called it quits. I think I may have been able to go up one more time, but that was probably it. We’ll find out next time!

I started the front squats with the 45# bar. It started getting heavy during round 2 and I was having some issues keeping my elbows up high enough to shelf the bar so Scott switched out the bar for the 35# bar. That was a little upsetting, but I’ll get there. We were supposed to squat down to the medicine ball, which I did fine for the first 5 rounds but then started squatting low but I didn’t feel the medicine ball so I wasn’t squatting low enough. In hindsight, I should have slowed down and made sure I touched the ball but I felt like I was getting pretty low. Scott didn’t gripe at me, so hopefully that means I was getting low enough. I started the push ups doing “competition style” push ups (go to the ground, lift your hands, and push back up) but after 2 or 3 rounds, I was getting sloppy with getting back up so I started doing modified push ups. I ended up finishing in 22:30.

Source: crossfittroy.com

After we were done we spent 5 minutes doing ab work. OMG…that was tough. 5 minutes doesn’t sound like a lot, but it kills when you don’t have but a couple of breaks. Alaina, Michelle, and I stayed a little longer afterward to work on pull ups. Michelle almost got a full kipping pull up! I tried just a normal pull up with the black band (strongest band) but I couldn’t get very high. Of course, I don’t think I moved much at all!! Needless to say, it was very humbling.

So….I’ve come up with some new goals. Goal for February: Run a mile. I want to be able to run well during our WODs and I think if I could run a mile at about a 13-14 minute mile (at least) then I’d be able to do better on the running WODs. Goal for March: Do 1 pull up with the black band. Goal for April: Be able to do a handstand for 1 minute. Goal for May: Do 10 regulation push ups in a row. More goals to come!

Arms Are Overrated

We started the night off with as many burpees as we could do in a 20 second time limit, rest for 10 seconds and repeat 3 times. Then we did OH squats where we were supposed to up the weight after each round. We did 3 reps for 5 rounds. I misunderstood and did the same weight for the first 4 rounds, then added 10 lbs (total of 45#) to the last round. Which, I’m embarrassed to say was probably the most I would be able to do but I would have liked to have tried. My partner wasn’t really a partner so I didn’t have a spotter anyway.

The WOD was 5 rounds of 40 sole to sole sit ups and 20 push presses. I started off ok on the sit ups. I was able to touch the wall each time. Then, I thought I could do 45#s on the push presses, but after I got about 4-5 into my 20 when I realized that I was not going to be able to do that much for 5 rounds. So, Shane got the 35# bar for me. I was very slow….in fact after the first round of sit ups my abs were trashed and I could only do crunches. I was struggling to get through my last round of push presses (I had done 12) when Shane said I could drop down to the PVC if we needed to. I told him we’d see. I had already down graded from a 45# bar to a 35# bar so I was not going to go down to the PVC!! I got it done in 19:58. Right now, my arms are trashed. I can barely lift them up to fix my hair!!

I came across a quote today that I really like and think applies to CrossFit. “We must embrace pain and burn it as fuel for our journey.” – Unknown