WOD 12082012

Just working on the exercises not in any WOD format, but in sets to help develop strength and correct form.  I did this workout in my garage also known to us as "The Haven."

Warm Up 1 mile in our neighborhood, flat

Exercises
Snatch 3 x 5 @45 lbs
Snatch 2 x 3 @ 55 lbs
Dumbbell Stiff Legged Dead Lifts 4 x 15 @ 20 lbs all together
Handstand Push Ups 2 x 4
Push Press 2 x 5 @ 45 lbs
Standing Obliques with 10 lbs plates

Ending with 1 mile cool down run with my 6 year old son & then 3 miles to the path with my son riding his bike.

Thought for the WOD: I was focusing on my hamstrings to feel it in the ready position of the snatch.

Feeling:  I LOVE working with the barbell!

Eating:  B+ for the day.  I juiced beets, kale, and a handful of parsley.  Downfall granola and peanut butter before bed.

Goal for this week:  I am doing a reset cleanse with a friend for 1 week, so my workouts may decrease in volume.  To follow this check out  1 week cleanse

From the start...

Thursday, March 22nd 

Wednesday I took off of working out.  I am trying to be disciplined about taking a day off after 4 consecutive workouts.  On these days those I try to fit in some light daily activity.  Having two little ones this is an easy thing to do, because my kids are very active.  B and I went for an evening bike ride around the neighborhood. I really value this time with my son. 

Then Thursday morning came around and I was back to working out.  I am getting back into increasing my miles and this week I will go for a total of 20 miles. Having awesome music to listen to really helps.  My favorite kind are the podcasts that have that club thumbing beat.  I have a subscription to “Glow Radio” on the I-Tunes Podcasts and I give 5 stars to Avicci! My love hate relationship right now is with my tabata timer on my ipad, while on the treadmill.  Hard to push through, but after those 4 minutes I feel incredible!  Because I am upping the miles I am proceeding with recovery caution.  My main things are 1- stretch 2- foam roll 3- proper nutrition.  I have had found it interesting to research recipes that are gluten - free.  No I do not believe that just because you cut this out you automatically have a sudden weight-loss.  I do believe in an over abundance in anything in our nutrition can be harmful.  I just feel better when I eat gluten- free and whole foods.  That is a topic for another blog to come. 

My workout for the day was a 30 minute run and 20 minutes of functional training. I will refer to the skill practice of CrossFit as functional training for this blog.  So that 20 minutes of training was spent 

1- Kipping from a bar:  Progression of hanging and just working on the lower body swing. 

2- Toe to Bar with a body bar of 6 pounds laying on the floor.  

3- Handstands against the wall.

At this point I am using light weight to just get the form down.  Interestingly, my heart rate was an average of 140 during this time.  It gets up there for the kipping.  I remember when I started lifting I could barely lift 5 pounds with a dumbell shoulder press and only 20 pounds on the lat pull down machine.  That was 12 years ago and now I am machine strong and can do traditional pull ups and a handstand.  It took a lot of dedication to get here.  So when I use 6 pounds it reminds me of how much more I can improve.  Just remember it is about starting, not just the end result.  

After my workout I had my protein drink and got everyone ready for school.  This is my ideal way to start the day.  A fantastic workout and a good recovery drink.  

Handstand Push Ups

       

  One of the skills under gymnastics you will find are handstand push ups on the CrossFit website. CrossFit Exercises This was a goal I set out for myself. I began in April and in July I was able to get 4.  So, how did it happen???

I selected this skill, because I like to find new ways to work my core.  Having a strong core helps with running, especially when working on speed or long distance.  Please note that I have never in my life ever taken a gymnsatics class.  As, I am about to approach another birthday, I set out to achieve something new.  Regardless, if it is a physical feat or not it feels incredible to be able to do something NEW, as I get “older.” Now, you know my starting point and you know my why.  Two basic things we need to get started with a goal.  Where are you starting and why do you want to get to your goal???

It took work and it took a lot of failed attempts.  When I watch the youtube videos or see my husband do it, it seems so easy.  I could have let it discourgae me, but I forged ahead.  I was able to get coached at a box on technquie and movements that would help me to succeed.  Having someone in person is so different than just watching a video.  From my expeirence I would reccomend if you want to really further your level in CrossFit to seek out a box.  Just make sure that their programming suits your personal needs. To get to my goal I set out to seek the resources that would best asssit me. What resources are you using to get to your goal???

Time.  I had to invest time into my goal.  I could not just sit around and “wish” for it to happen, I had to get out there and do it.  For me any time my body felt strong and there weren’t any issues going on woth my body I was practicing.  I used video of myself to analyze where I was at with my form and what I needed to work on.  If I had to say I practiced on handstand push ups at least 3 times a week.  During the month of July I focused on my core in other ways each day before I ran.  Trying to get that “hallow” body for the handstand.  How much time are you willing to put in to achieve your goal???

That “aha,” moment I felt when my head touched the pad for the first time.  It was not just the exercise that made me feel that way, it was achieving something NEW.  I hope that after reading this you have discovered a goal or have felt supported that you can achieve what ever you set out to do.  

Please leave a comment and share your story.  

Happy CrossFitting! 

Kima 

I thought a bear was just an animal...

     I apologize that my CrossFit blog has not been totally consistent with entries.  I have been hard at work and it has been challenging to fit in my writing.  Yeah, yeah enough with the excuses. Let me catch you up to speed....

    I have 3 more sessions left at CrossFit Amplify and I am satisfied with my progress. It is going to  take patience to keep on going with CrossFit to get the moves down. I am much further than I would have been had I just trained at home.  Going to the box has opened up my whole world into CrossFit.    Some may join to get into better shape or to change things up.  Me, I am obsessed. If you know you have an issue that is half the battle.  I am obsessed with seeing progress in my skills and my conditioning for the WOD's.  I have to channel it to this, because our society can distract you on just the superficial benefits of working out.  We have our moments where we fall for it.  I would much rather channel my energy into getting just 10 more pounds on the bar and pulling at the right time, than what the scale says. When I joined Amplify I knew I was getting more than just a WOD, I was getting awesome coaching.  It is so much more than just having a personal trainer or a group fitness instructor.

     I look for that outlet that fills me with positive up lifting feelings.  There is just something that draws me to the olympic bar. I didn't go searching for it, but it is this incredible rush to stand in front of the bar and just lift it.  It is challenging to see the clock tick away as you complete your WOD. The people there keep it real and like to train just as hard as you, if not harder.  I was totally inspired by one who was doing a challenge WOD.  He ran in the down pour 400 meters, followed by 20 thrusters, and then completed 15 pull ups for 4 rounds.  As a runner it is way tougher in the rain. Talk about dedication and the mentally to overcome the weather.  To top it all off it was 5:30 a.m..  At those "global" gyms the members are running inside on a nice treadmill in the a/c.  Really?!?  No offense, that is where I came from for the past 10 years. That is why I can write that.

      The video isn't perfect I am no way near perfect, but I am making progress and I am not giving up.  Isn't that a principle of life...Be better than you were yesterday.


If you really want to see a rockin' video of the bear complex check this out....

Why Video???

Taken by my Coach to show
proper set up form. 

     On a summer night out my husband and I had a conversation with someone who performs.  We got on the subject of watching videos. My mental writer's notepad came on immediately.  At times my blog posts are rooted from passing conversations.  So, you never know when what you say, might just show up here.  Obviously, I will leave you nameless, but you will know it is you.  No worries...it is all good stuff.

     You probably have noticed that Randy and I like to video workout sessions.  From the conversation that we had that evening, I realized the importance of videoing.  He reflected with us that people can be  their own worst critics.  Very true, because when Randy and I see him, we think he is phenomenal. Some people have such a gifts and the ability to share those gifts with others.  Yet, when he watches his performances he said he looks for areas to improve on.  That seems sooo odd to me, because I would say "No,  just keep doing what you are doing!"  Do you see the difference?

     When we watch him we are inspired by his energy and talent.  When he watches his videos it is to assess his craft.  Which leads me back to our videos.  Randy really enjoys filming and editing. I on the other hand like to just workout and blog about it.  I think we make a pretty good husband and wife team.  When he comes back with a video of a workout that I did I find that I go through various stages.

1st: I am grateful that he took time to make it.

2nd: I can't wait to see if our children are in it.

3rd: I sit there and analyze and critique every part of it.  Especially, my form.  My goal is try improve on technique and to see progress.  This lets me evaluate if rather or not my training is effective.

4th: I contemplate the video before publishing it....Should it go on YouTube or not??? There are tons more footage that I just assess and then delete, just so I can get the mental breakdown of where I need to go.
I was recommended by a fellow CrossFitter to download the app "Coach's Eye,"  this has been extremely helpful and a quick way to video and breakdown the movements.

5th: Finally, if it makes it to this stage I will publish it.

 Sometimes we get "hits" and sometimes we get negative feedback, but I am okay with this.  That is what happens when you put yourself out there.  At least we are out there and for the right reasons.

    In conclusion when you see a video hopefully you like it, especially the music.  Thank you so much to our  favorite Chicago Band .  They are very nice in letting us use their music in the videos.  After reading this maybe you will decide to video your workouts, check out your form, and just maybe you will publish it.  You never know who you will meet along the way with the same interest or who would inspire.  At times my wish is that you see a video of me and think the following:
I can do it better and YOU get out there and do it! 

Happy videoing,
Kima
p.s. If you have a video of your training please post it as a comment here.

   

Parallettes

    

              In this video you will see our really good friend, Piper making a set of parallettes.  In CrossFit there are movements that you can do using this equipment.  I wanted to incorporate these into my WOD's.  So, Piper and my husband were off to Home Depot.  Piper already had a set at his garage gym, so he knew what to get.

L- Sit with my son in our backyard. 

          In a few hours including the trip the parallettes were made and we trying the moves out.  My favorite, which brings me back to my fitness competition days is the L-Sit.  Holding that position creates  a stronger connection to how you feel your muscles. 

Here is a link to the CrossFit Journal for a written out set of directions on the parallettes.
Parallettes.pdf

4.25 Miles with CrossFit

My husband (my best friend) showing me
 how to do a bench jump.

My typical run from last summer would have been the following:

1- Foam Roll 

2- Rope Stretch 

3- Warm up the body with some core movements and light cardio. 

4- Run a straight 4.00 miles at a steady pace.

5- Stretch and Foam Roll afterwards.  

Now  incorporating a bit more CrossFit into my workouts it went like this...

Everything remained the same, except for part 4 for today’s run: 

My 4.25 mile run 

Run 1 mile, push ups hand release (no need to count just went until I could not do anymore) 

Run 1 mile at 5K pace, push ups hand release  and air squats (I had to get at least 25 this time) 

Run 1 mile 30 seconds over 5K pace, a bench jump (similar to a box jump, but used the park bench on the path) 

Run 1 mile (intervals of fast and slow from a sub 7 to an 8:30) 

Run .25 ending with a running drill for breathing.  

I like adding .25 to 4 runs in a week so that I can add a mile and increase gradually, this I have read this helps to reduce injury from ramping up miles too fast in a short period of time.  

I know that running 1 full mile might be a bit long for CrossFit, but coming from a long distance person, it is good for me.  I like how I can create my own WOD’s from the website.  As time goes on I want to look more into the CrossFit Endurance. 

These intervals helped me with strength and power.  Especially the bench jumps, for which I was motivated because I read that most marathoners cannot do box jumps.  If you know me I was determined to go against that.  I might not be the fastest marathoner for my age group, but I am going for overall fitness.  I like how I can jump, lift heavy, run long, and do speed on 5K’s.  That is what attracted me to CrossFit.  Their training and ultimate goal from my point of view is to develop all of those areas, not just one area.

I think it is easy to get discouraged if one focuses on how many, how heavy, how high, but goal setting and appreciating what you can do is the key.  Today I can only do 6 repeated bench jumps that was about 12 inches high without stopping and full extension on top.  I can’t wait to see where I am at in 8 weeks.  Verses the thought of I can only do 6, so I am not even going to try.  Just get out there and do what you can and set your own personal goals. 

The best part of this WOD (Work Out of the Day) was that my husband and I were able to get a workout in together.  I enjoy having him with me because he knows how to push me and I don’t have to carry my pepper spray with me.  A little safety tip that I use is that I carry in my SPRI belt is a little sprayer, because I go out running by myself a lot.  I just use caution, not because we live in an unsafe neighborhood, from my point of view is better to be safe than wishing I had it on me.  I also use my phone for my music and Map MyRun has the GPS with the map.  These little things just make it safer to go out running by yourself, especially for long distances.  Have fun and be safe. 

What is your thought on my running distance for the intervals? 

About This CrossFit Blog

                You must know that this mom needs intense short workouts coupled by a long run through out the week.  This just helps me to keep my sanity of the hectic schedules and all the other roles that I play in my life.  I am thankful for how my life is, but it does require an enormous amount of patience and energy.  I am sure that you can relate.  This blog's "soul" purpose is to share with you my journey through CrossFit. My husband and I had the serious talk on many nights leading up to our decision...Yes the lingering question of "Do I join a box or not?"  Well, if you have a family I know you know where we are coming from.  We decided on one day week at the box and the rest will be at home.  I think that women spend a lot more than me on "beauty" products and services, so in our budget I pass on the manicures and pedicures in order to spend it on my fitness.  To each their own decisions, but I personally feel better after a good workout verses the previously stated.  So, where to now???

               I will be posting my reflections of my WOD's (with some videos, thanks to my husband), some resources that I am using to help further my knowledge in CrossFit, nutrition based on CrossFit,  equipment ideas, and just how I feel as I make way through this new kind of training.  I hope that you will join me and share your thoughts and questions on this blog.