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Archive for April, 2014

Working my way up…

When I started going back to the gym 2 weeks ago, I made a decision to NOT throw myself into Crossfit the way I did before. I decided I would not workout 5 days a week and as hard as I could. I decided to workout when I felt like it – but I had to go at least 3 times a week. I’ve stuck to this schedule pretty well and with the start of the 3rd week, I decided to throw in something I haven’t done in over a year. The dreaded AMRAP workout. As many rounds as possible in a certain amount of time.

This is what I did today:
350m row to warm up
10 shoulder press #45 (my upper body strength completely disappeared so I’ll be working on that a lot)

15 minute AMRAP of

5 push ups (modified on knees)
10 sit ups
10 kettlebell swings (25#)

I did 7 rounds of this and feel pretty good about that, considering I had to go a little slower because of my foot not being in a good mood today. It averages to just a little over 2 minutes per round. Pretty solid work for my AMRAP.

Until next time…

Doing what the big kids do

So I challenged myself today to do one workout that was on the main Crossfit website (crossfit.com). I went through the website and I settled on the WOD from yesterday, Thursday the 17th.

10 rounds of:
1 minute of rowing
rest 15 seconds
30 seconds of shoulder press
rest 15 seconds
total meters and total reps of the presses is your score.

I got to the Ville at around 2:20 after taking some vacation time at work. I changed into my workout clothes, did some stretching, set up my little piece of paper to write down my meters and reps and then set the stop watch on my iPhone. After setting my bar (45#) on the rack so I could easily shoulder press it, I hit start on the stop watch and off I went.

Round 1 – 200/14
Round 2 – 195/12
Round 3 – 190/9
Round 4 – 203/10
Round 5 – 199/7
Round 6 – 194/7
Round 7 – 190/7
Round 8 – 193/8
Round 9 – 196/7
Round 10- 188/7

total meters rowed – 1948
total shoulder press – 88
Time to complete – 24:22

My shoulders already hurt and my legs feel like jelly. There is one good thing about the rowing machine, it makes my foot feel fantastic. I’m wondering if my foot responds so well to that because it’s working out the scar tissue at the incision point. I don’t know.

I struggled with the shoulder presses, as you can see from my numbers. I think I also rested more than 15 seconds between eat exercise station. I’m okay with that. I completed a big kid workout!!! YAY me!!

Time for two days of rest, since it’s the weekend and the gym is not open during times that work for me.

Until next time…

Getting back to a routine

For the last year, I’ve used my foot surgery and a few other things going on in my life as excuses to stay away from the gym (in the firehouse or the Crossfit box I belong to) and I’m done with that.

Today, I used the gym in the firehouse so I’d have a little motivation from people I know.

One of the Captains was doing:

5 rounds of:
250m row
20 double under (jump ropes)
20 kettlebell swings (75#)
How long it took him to do one round – he would rest that same amount of time. This means, if it took him 3 minutes to do the first round, then he rested 3 minutes before starting the 2nd, etc.

So I decided to do something similar and this is what I did:
3 rounds of:
250m row
20 box step ups
20 db swings (25#)
It took me a total of 16:36 to complete, including the resting times. It kicked my ass pretty well.

I’m on a new maintenance medication for the asthma and today was my first dosage of that. I have to say, my lungs have not felt this clear in a very long time, even when I was a nonsmoker for about 5 weeks! I’m still going to try the quitting smoking thing. While I realized I don’t really want to quit smoking, I do know that I will be better off as a nonsmoker, health wise.

I’m glad to be getting back into a routine of sorts with my workouts and I am beginning to enjoy the feeling of the workouts again.

Until next time…

April 15 – well that didn’t take long!

When I worked out regularly over a year ago, extremely cardio heavy workouts would make me feel pukey. And sometimes, I’d give in to that feeling, let myself vomit, (after running to the restroom of course – puking on a gym floor is unacceptable LOL) and then go back to finishing the workout.

After work, I made my way to the gym and looked to see what the WOD was for today. Here is what was on the board:

500m row
15 deadlifts (185/125)
25 ring dips
35 air squats
3 rounds

Needless to say, I can’t do 125# deadlift, so I adjusted the weight on that to 65#. Then, I realized I can’t do ring dips. One of the coaches helped me with a band on the rings and I couldn’t stabilize myself, so she moved me over to the bar they use for that stuff.

She also told me to lower the amount per round, as it’s a very cardio intensive workout. And this is what I ended up doing:

500m row
15 deadlift (65#)
15 bar dips
25 squats
2.5 rounds

I say 2.5 rounds because during the rowing of the 3rd round, I felt pukey but pushed through to the bar dips. During the bar dips, I almost lost it so we know what happened after that! When I came back out to finish the workout, my right foot cramped up to the point I could hardly move it for a few minutes. I knew then that I was done for the day.

I love being back in the gym. Even though I’m not going every single day like I was, it feels good to be going every other day or so. Wednesday is a rest day for me and I’ll be back in the gym on Thursday.

Until next time…

The basic elements

There are several lifts that we use in Crossfit. There are the basics like front squat, back squat, overhead squat, shoulder press (shoulder to overhead), push press, etc. and then there are the more complicated cleans, power cleans, clean and jerks, deadlifts, sumo deadlift high pull (my personal fave.)

It’s been about a year since I’ve done a workout inside a Crossfit box. It’s been a year since my foot allowed me to wear tennis shoes for more than a minute before pinching the nerves and setting my foot on fire. Yes, I wear wide width shoes. Yes, I’ve been fitted for workout shoes. My foot has been a problem for a long time.

After my surgery in June of 2013, I went on workout hiatus. It resulted in me gaining back most, if not all, of the weight I had lost. I didn’t want to find that weight again.

Yesterday after work, I went to the Crossfit gym and a friend from work walked me through the “elements” of Crossfit and the basic lifts, along with deadlifts. I felt a little sore, my foot behaved for the most part for about an hour. By the time I got home, my foot was on fire, so I took the shoe off and I had immediate relief.

I decided I would keep going to the gym, several times a week.

Today, I went to do a regular workout (WOD) and decided to do what they had written on the board, which is basically what everyone taking a Crossfit class would do.

This is what was on the board:
4 rounds of
15 shoulder to overhead (135/95)
15 K2E (knees to elbows)
400m run

This is what I actually did:
4 rounds of
15 shoulder to overhead (45#)
15 v ups
400m row

My goal was to do it in less than 20 minutes. I barely made that mark, but I did it. Immediately after the workout, after catching my breath, I got my gym bag and changed my shoes to flip flops. It helped my foot quite a bit on the ride home.

I then got in my car to come home and got stuck in the worst traffic ever and it took me an hour! However, even the horrific traffic could not ruin the mood I was in after finishing that workout.

Until next time…