This Weeks Workouts

Monday:

 I came in at 17:20 after doing it for time. I added 100 medicine ball side/side crunches.  Super hard but I finished:)

I noticed that I feel more coordinated doing pull-ups though I still need to jump from the box with a band.  I think it will get easier as I shed more weight and have less to pull-up:)

TUESDAY:

Warm up

100 singles jump rope

20 sit ups 

20 push ups

20 lunges (walking)

20 dead lift form

20 clean jerk form

Elizabeth WOD

21-15-9 for time. (Alt for 21/then 15 ea/ the 9)

Clean Jerk 45lbs (with bar)

Military dips

*Added 100 side/side w/ 6lb medicine ball

Ladies Group at CrossFit

This weeks workouts/stats

Tuesday 17th

Warm Up:

WOD:

Work Out Info:

We had 12 minutes to do as many pull-ups (Bringing our knees to our hips or two are chess or our toes to the bar ) as we could in a row until completely exhausted. Once exhausted On the pull-up bar we had to go for a 200 m run and do it all over again.  We had to do it as many times as we could in that 12 minute period. 

Post Work Out Notes:

This one was hard!  It's no secret that I stink at pull-ups and running makes me want to barf!  I couldn't decide which I liked less. However, I am there to push myself and do the best I can right? 

I ended up doing a total of 30 pull-ups bringing my knees up to my hips and running roughly 1000 meters. I was not able to do more than five pull-ups at a time so it ended up being five sets of five pull ups bringing my knees to my head with 200 meter runs interspersed between those.  

At the time it felt really difficult but after the workout I thought maybe I could have extended a little more energy. I decided to do some oblique work by using a medicine ball and tapping from side to side in a sitting position. I completed about 40 of them, 20 on each side, until it was time to go.

I left feeling pretty good , not too sore, but now about six hours later I can definitely tell that I worked hard! My thighs bottom calves and back are sore but in a really awesome way :-) the warm-up was awesome and my thighs are really feeling those squats and walking lunges.

I cannot say enough about how awesome Crossfit is!  No way I would have done a work out like that on my own.

Wednesday 18th:  No workout today! Unfortunately, I had to stay home to get our cable installed :-). I'll have to give it everything tomorrow!

Thursday 19th:

Work Out Info:

Warmed up with Lifting basics. We went through all of the different forms for squats, presses and lifting using seals middle of the feet and your legs and bottom rather then your back.  It was six minutes of up and down maneuvers and lower back exercises.

WOD:

4 clean jerks

6 pull ups

8 elevated push ups

10 dead lifts

_____________

Complete 4 cycles for time With either 45 pounds 55 pounds or 65 pound Bars/weights

Score: 4 cycles in 13 minutes /five seconds. With 35 pound bar & 2-10 pound weight equals 55 pounds total

Post Work Out Notes:

This workout was particularly hard. Our warm-up included lots of squats so when I use a 35 pound bar with two extra 10 pound weights on either side I was exhausted lifting 55 pounds on already tired legs.  He cleaned jerks were super hard to get the rhythm of but I know I can figure it out and do it right. My biggest challenge was keeping my back straight up-and-down And my head straight forward.  My other challenge was lifting the bar in one clean motion word and then flipping it up onto the rest the way I was sound. I think it's going to take some practice :-). On the flipside, it may be mental but I actually thought that the push ups and pull-ups were just a tiny bit easier. I felt more coordinated and a little stronger on the bars. I was definitely  able to push up with a lot more force than I have been able to before on push-ups.

It took me 13 minutes and five seconds to do something that eventually I should be able to complete in about half the time. I do feel stronger today than the day I started though. There is no question about that!

I also have to mention that for about the last two hours after workout I've had a hard time lifting my arm and carrying anything in them. No question I worked Out really hard!

Friday 20th: 

Work Out Info:

Post Work Out Notes:

Woah, this was my first time doing burpees and it killed!!  I notice I say that a lot but I really mean it on this one.    Still added the 100 side/side medicine ball crunches:). Great workout!

* Weeks Review: 

Can't believe I completed 4 classes this week.  I can already feel the muscle building up and things getting just a tiny bit easier to do.

Where I Stand

So, i cant bring myself to write my stats in a visible location for others to view!  none the less, i have to show my progress.  On my own post baby I lost 23 lbs just with diet.  I still have a ways to go to my ideal weight.  as i go along I will just share my total numbers lost for weight and inches rather than list each measurement against the past numbers.

*My Total weight loss goal: 77 lbs

Here is where I stand today as compared to 9/12/13 when I entered a crossfit for the first time:

Total weight lost: 3 lbs

Total weight left to loose: 74lbs

Total inches lost:

Waist: 0

Hips: 0

Thighs 0

Bum: 0

Arms: 0

Day 3 Workout /BASELINE TEST

This was my warm up  and baseline fitness test that I will do every 2 weeks and time to see improvements. 

* I completed the Baseline in 6min/55sec.

WORK OUT NOTES:

I wasn't strong enough to do pull ups or push ups alone so I did wall- ups(modified push ups) and jumped up from a 18" platform to complete the pull ups. I can't wait till I can do them un aided:). That is when I might cry with excitement!

OVER ALL:

I HATE running and felt sick after just the 400 meters in the warm up but I have found that I quite enjoy the squats (love me a tight tooshie and those are what will do it for me) , and the row machine.  I knocked out 500 meters pretty quick and felt good about my form. 

I am sore and have been for days.  I had 2 workouts last wk on Thursday and Friday and again today.  This is usually where I stop and give up.  This time is different though, I can't wait to go back and do it all again!

What's It All About:

I had a conversation with a friend last night about exercise, weight loss and getting healthy and she suggested that I start a blog to share what I know about it all. I laughed at first because I'm hardly in the kind of shape you would expect someone to be in if they are advising people on techniques that are working. Then I realized that it might actually aid me in my efforts if I had a place to track my progress and be accountable for my workout and good eating (or, hopefully not lack there of).

I have tried so many exercise and diet principles over my life and finally feel that I know what works for me! I definitely do not have all of the answers, but I really do feel like I have a grasp on how to do it. The hurdle is of course, actually doing it.

I am embarking on a real revolution in my life as I try to get back in shape after 3 kids and a closet of fat pants. I hate that I have let myself get to this point but I did. Life got busy and Me was the last thing I could focus on when everything else needed my help. I also just put it off.  I have needed to do this for about 8 years now and avoided it at all costs!  So, here I sit.... HAPPY with my life but completely unhappy with my weight. I am just a month shy of my 35tg birthday and I cant take it anymore. Therefore, I am making a change!

I will track the things I am doing and list them for anyone that cares to try know what I am up to and why I am loosing the weight. I am convinced that there are always hundreds of ways to do things that could work. The question is what works for me. What does work for me? 

For exercise I feel like I have finally found what works for me!!  Crossfit is the way.  It incorporates everything I am terrified of but that challenges me and works all in one.  I am on session 3 and have already lost 3 lbs and feel so great.  I can't believe people's before and afters on favorite pages like www.facebook/womenofcrossfit=strong and other inspirational blog entries and articles I have come across.  I will post some of the favorites and photos as I go.  I plan to do crossfit 4/5 times a week starting in the express mommy class (30 min) and see where it takes me.  

For the food, A simple, uncomplicated, uncluttered plan that I can make a lifestyle. Diets DON'T work for me, so this wont be a diet log. I don't believe in depriving, I don't believe in suffering or starving!  I don't want required pre-planned meals, food lists that are too narrow in their scope, expensive items, strict foods I cant get everywhere or order while out, or extreme fads.

I just want something that I can do over the long term that will work for my needs. Thus far, the plan that works best for me has been the a mix of diet theories like the Abs Diet, Paleo Diet and Weight Watchers.  I admit that I am not devout in any of them but I most closely identify with the principles of those plans. Throughout the time that I am bloging and loosing weight, it will be mostly the Paleo Diet nutrition principles that I am following to the best of my ability. It requires mostly healthy, fresh foods that are natural and in processes.  I am thinking it will be about a 75% paleo and 25% non paleo style eating plan.  My favorites are fish, chicken, veggies (especially with fiber and vitamins) fruits,  lean dairy only occasionally and carbs in very limited portions.

 I will share recipes and suggestions on nutrition made easy so I can remember my faves and others can get ideas.

I love the way I eat now because I can tailor the plan to me and what I need at whatever stage I'm at.   I plan to eat until I am full, I plan an occasional a cheat item or meal as needed but for the most part I intend to make consistent good choices and eat in moderation.  It seems to be my thing to have guidelines and live MOSTLY within them. 

The Paleo guidelines offer me clarity on what I should be doing with nutrition and Crossfit gives me a daily WOD (work out of the day) so i just have to show up and give my all!!  I had such a hard time being consistent at gyms and bored with other programs.  personal trainers setting my program sounded ideal but was SERIOUSLY more than i wanted to spend.  I think that results are the KEY to longevity here! I am already seeing them.

Of course, because I am not devout, I have set backs, I loose my mind every now and then, I get lazy and even plateau. I will share my experiences with all of them so that I can look back at what I was doing and see what I can do better.

I wont calorie count because I get bored with it and dont have time to count every calorie.  i did WW for a long while so i know point values and can guestimate what range of calories i am earing within.  I love though, if I am following the food group suggestions for Paleo and the others I cant really over do it! It's the extras and carbs that will derail me.  Fortunately they aren't a big problem for me by nature.  I gravitate to good foods and occasionally indulge in the yummy crap that's out there.  I think the problem has been the lack of exercise and that has just changed!  Join me on my Crossfit revolution as work to I bring my "sexy" back and learn to enjoy exercise for the first time in 34 years.  

I plan to get in shape and save myself from a litany of genetic time bombs along the way.

Wish me luck!  I'll post my WOD's and do a baseline test every 2 weeks with times so I can see my progress.  I hope it ends up inspiring to myself and others:)