Tag Archives: Squats

Oh What a Day

WOD:

5 Rounds

10 Front Squats (55#)

15 Box Jumps (mod to step up)

25 Air Squats

Finished in 22:14

Cut off time was 25 minutes, so at least I finished. I couldn’t breath today, add that with front squats where the bar is pushing on my neck and you get a crappy workout. I started with 65# but dropped down to 55# in round 2. I did 5 box jumps and ended up modifying those to step ups. In the first round I was already having problems breathing. There was a lot of stopping to catch my breath. My front squats in rounds 3-5 became shallow squats too. No, I didn’t get the depth. The lower I went the more the bar pushed on my throat because I couldn’t keep my elbows up to where the bar would rest on my shoulders. Shane made the comment “I’ll take that any day, all day long.” I think he was happy I was moving instead of standing there sucking air. Everyone cheered me on, which was nice. I’m so thankful our gym is supportive. Not once have I heard a snide comment made toward anyone there. We all do the best we can and try to support the others the best we can. The best I can tell, this seems to be par for the course for all CrossFit gyms which is outstanding!

August 23rd can’t come soon enough. I’ll be able to schedule my dilation so I can breathe again!

Day 2 of no artificial sweeteners – done!
My eating was pretty spot on today too. So day 2 of Primal/Paleo done as well.

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!

Playing Catch-up

Good Morning!!

I had a nice week-long break from the blog and enjoyed not feeling like I had to get things down right away, but at the same time I missed it. Let’s play a little game of catch-up real quick on the workouts.

Monday, May 2, 2011:

WOD:
Tabatas of Squats (10), Push Ups (competition style, 5), Sit Ups (GHD, 9) and Ring Rows (7). Tabatas are 8 rounds of 20 seconds doing as many reps as possible followed by a 10 second rest. The number above is the lowest number of reps I managed for each move.

First day in our new gym! We now have what they call an On Ramp for new members to learn the skills and form. This is in the garage area that was our original gym. Right in front of that was an old dance studio they turned into our new gym. Yay for air conditioning! While it’s not cold in there – they keep it around 78- the humidity is greatly reduced.

Tuesday, May 3, 2011:

AMRAP 15 Mins:
15 Reps of Overhead Squats, Hang Cleans and Push Press. Used the 35# bar. Anytime the bar hits the ground you must do 5 Burpee Pull Ups. Michelle, Cortni and I were all able to complete the 15 minutes without setting the bar down. I’d either rest it on my back or in my hips. Completed 4 Rounds.

Thursday, May 5, 2011:

WOD:
600 Meter Run (mod from 1200)
40 Abmat Sit Ups
400 Meter Run (mod from 800)
30 GHD Sit Ups
300 Meter Run (mod from 600)
20 Roll Outs
200 Meter Run (mod from 400)
10 Knees to Elbows
Finished in 20:00

Since my breathing has steadily gotten worse, I’ve had a harder time doing my workouts; especially the cardio. Today’s workout entailed A LOT of running. I told Shane that I didn’t think I could do that much, so he modified it to where I only ran 1/2 the distance everyone else did. Afterward, I think I could have run more but not sure if I could have done the entire distance. I hate modifying the workouts though.

Friday, May 6, 2011:

WOD:
4 Rounds:
400 Meter Run
30 Squats to Med Ball
Finished in 20:10

Normally I only workout three days a week, but yesterday’s workout really had me second guessing myself. Could I have done the entire distance and I just talked myself out of it? So, back to the gym I went today to tackle the workout; However, when I told Shane what I wanted to do he explained that he didn’t want me doing the same workout as the day before since we’d already worked those muscles. So, he put together a different workout that had more running (albeit only by 100 meters) to see how I did. It went pretty good. My legs were tight and burning when I finished.

Monday, May 9, 2011:

Skill: Double Unders
Yeah, I wasn’t able to do 1 double under. I guess I’m trying to jump too much and not concentrating on getting the rope around. Not sure, but it wasn’t pretty!

WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Deadlifts (115#)
Bar Facing Burpees
Finished in 17:11

I really didn’t want to workout today. If I’d had my choice I would have gone home and eaten a pint of Cherry Garcia while watching TV in repose! Fortunately, I had my inner voice telling me what a putz I was being and made myself go to the gym. Today’s workout kicked my butt, which was what Shane wanted. He gave us all a pep talk before our workout explaining that the workouts are short so they need to be intense. If you’re walking around afterward saying, “Boy that was tough! So, what are y’all doing tonight?” then you didn’t work hard enough. He wants to see us on our backs gasping for air. Well, he got his wish! I started with 95# on the deadlift, but that first round was too easy so I went up some. I probably could have gone up more but the burpees really zap me. The first few rounds of high deadlifts and low burpee counts weren’t too bad but doing burpees 6-10 kicked my butt. In the bar facing burpees you’re supposed to do a burpee in front of your bar, then jump over the bar and do the next burpee. I also whacked my head on the bar a couple of times because I was too close. Shane asked me how I was doing when I was on round 7. I know I was probably dragging ass, but I was tired. After I finished I had to catch my breath and try to cool down; I was getting a bit overheated. You know it’s a good workout when you’re covered in sweat and your muscles are tight the next day!

It’ll be interesting to see what today (Tuesday) brings. My breathing is doing pretty good today so I’m hoping for a good workout.

She’s a Maniac

Today was a good day!! First, the exciting news. I finally did a Box Jump…in fact, I did 2! I know…I’m crazy like that. hahaha. I had the hardest time getting over the mental hurdle of jumping on the box. Mike was late picking me up today so I went back into the gym with the intention of working on my kipping, but my hands were tired from our Pull Up skill lesson before our work out so I decided to try the box jumps.

Alaina, Allen, and Shane kept telling me “you can do it…just jump” but my mind kept telling me “you can’t do this…you’re going to hit the top of the box and face plant.” Then Shane came over and explained that if you just stand and lift your leg up, that’s the height you should be able to jump for the box jumps. Then he made me jump beside the box and said I had plenty of room left and shouldn’t have any problem jumping on it. Finally, I decided I just needed to woman up and do it. I tried not to think about it too much and just jumped. I DID IT!! I did it again just to make sure it wasn’t a fluke. I am so stoked about that! So, from now on I will not be doing step ups but box jumps!

Now…let’s rewind to the beginning! We practiced the Pull Up for our skill lesson. We did something similar to the death by ten meter where we had to do 1 pull up the first minute then rested until the second minute where we did 2 pull ups…so on and so forth until you weren’t able to pull yourself up anymore. I was able to do 9 rounds (45 pull ups) before I had to go down to the ring rows. I finished rounds 10-15 on the rings.

The WOD was 4 rounds of Sit Ups and Squats. The first round was 50 of each, then 40, 30, and 20. We had these new pads that caused your back to have a bend in it so instead of your abs staying a bit tight when you hit the floor, you’re bending backward which opens the abs more and gives you more of a workout. The first round of sit ups went really well. I was able to power through them pretty quickly. The squats weren’t as fast. This was one of the first times I was able to do sit ups through all of the rounds instead of doing crunches to the end. Needless to say, I was happy with that. My quads were screaming from the squats. We had to squat to the medicine ball, which is lower than a 90 degree angle. I felt like I was getting low enough but some times I didn’t feel myself hit the medicine ball. I finished the WOD in 15:30.

It was a much better workout day for me than Tuesday was.

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!