Some days you have it, some days you don’t

So, I got my ass handed to me at Crossfit tonight, but before I get into that let’s discuss what’s going on:

Today was my first day back at school. Tomorrow is my first day with kids. I couldn’t fall asleep last night because of these facts (and I probably won’t tonight either).

To make the most of the situation I am waking up to meet my friend Maureen for a run at 5:30. Running (or working out) with a friend on school mornings is one of my favorite ways to start the day, but I lost my motivation to wake up that early a long time ago. Tomorrow will be my first attempt in a long time to workout before school. Wish me luck!

This morning I headed to school around 6:45am to get some work done before my 9am teacher’s meeting. While I was being productive as I could be after a summer off, I munched on a waffle-pb-& banana sandwich and sipped a french vanilla iced coffee.

I only needed to be in school until 12:00 so I didn’t pack a snack, water, or a lunch. Bad idea. I was there putzing around until a little after 4. I was so hungry, but I figured I could eat my Clif bar (per usual) and be all set to go for class tonight. Boy was I wrong.

WOD: The Seven

7 rounds

  • 7 hand stand push ups (modified on 24 inch box)
  • 7 thrusters (65lbs, John wanted me to try more but I stuck with what I had)
  • 7 knees to elbows (I did them for real this time!)
  • 7 dead lifts (105lbs)
  • 7 burpees
  • 7 kettlebell swings (18kg)
  • 7 pull ups (banded)

Ya- crazy right? And I was the only girl in class.
Nothing about my workout tonight was RX (as proscribed) which was a bummer. I just didn’t have it in me. Not eating lunch really did not set me up for success. (SIDE NOTE: I NEVER skip meals!) John, the trainer, really encouraged me to amp up my workout by adding weight to my thrusters and adding more depth into my hand stand pushups, but I just couldn’t.

Some days you have it, some days you don’t.

After my third round I started to feel a little light headed and dizzy. Oddly enough, I also felt extremely tired. Like, yawning while I was doing pull ups tired. Weird? Not so much, you’ve got to give your body enough fuel and I most definitely did not.

I did 14 reps into my 4th set and stopped. Total time: 24 minutes-ish.

I sat, got water, and put my stuff away. John and I chatted for a sec about diet. He is a pretty smart guy and seemed to think I may need to eat differently to get more energy. He immediately knew I didn’t eat enough which is why I had such a hard time. That’s one thing I love about Avalon Crossfit, no shame needs to be felt over a bad night. All the trainers know so much that they give advice instead of passing judgement. Of course I was upset with myself for wasting such a good workout though.

I never really thought about my diet and how it could impact (good or bad) my progress at Crossfit. I really enjoy wine and chocolate and eating how much of what I want, when I want, but he got me thinking. He suggested the Zone diet and showed me and article to read over. I printed it out and plan to read it over before bed tonight. I am not necessarily looking to change things up in my diet, but I am not opposed to it either. This summer has taught me I have no real self control when it comes to tasty beverages, pizza, and sugar. I work hard at Crossfit and wold love to see some more results- maybe this could help me see some?

IDK- now I am rambling…..

I’ve got teeth to brush and a face to wash before I park my butt in bed. I really want to not be a flake and cancel on my early morning run so I need to start the falling asleep process by 9:00pm. At least that’s my goal.

Have you ever decided to change up your diet? What brought you to the decision to do so? What successful changes have you made?

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Achieved: The Filthy Fifty

Hey there!  Hope your Wednesday has been fantabulous.  I have been on the go since 8:00 this morning and am currently looking forward a long afternoon nap so I will make this snappy.

This morning I woke up to head to a committee meeting for school.  It was supposed to begin at 8:00 and end at 10:00 so I signed up for Tristan’s 11:00am Crossfit class.  Problem was that the meeting ran a little late, which made me run a lotta late (for me) in getting home and changing and finally getting to Crossfit.  I stress if I can’t get places ridiculously and unecessarily early.  I did not enjoy showing up for class with two minutes to spare (and still being the first one there), but I am sure glad I made it!

Today’s Workout of the Day (WOD) was an endurance one called “The Filthy Fifty”.  It is bascially 10 different exercises that you do for 50 reps.  Easy?  Not so much!  It is expected to take between 20 and 40 minutes so there was not strength portion to today’s class, we got right into it.

The Filthy Fifty looks like this:

  • 50 box jumps
  • 50 jumping pull ups
  • 50 kettle bell swings (12kg)
  • 50 walking lunges
  • 50 knees to elbows (modified after 20 reps to roll ups on the floor)
  • 50 push press (35lbs)
  • 50 back extensions
  • 50 wall ball shots (14kg)
  • 50 burpees (yes, 50 after all the stuff above)
  • 50 double unders  150 jump rope singles

My game plan was to go slow and steady and to keep moving as much as possible.  I broke the reps into groups of 10 (or 5 when I felt really tired) and allowed for a small break between these mini-rep groups.  This strategy worked well most of the time with the exceptions of burpees.  Burpees are a whole different beast because they use so much darn energy!  I did 1 rep counts and tried to just. keep. doing. them. until I reached 50.

There are two things I really need to work on: knees to elbows and double unders.

  • Knees to Elbows:  These take FOREVER and it is part of the reason I get discouraged and move to a modification.  THe other reason is that my palms sweat so much that I was slipping off the bar after every single rep (even after using the grip gel).  Annoying.  Tristan told me the key to “getting” these is to get down my kipping.  GOAL: Learn how to kip.
  • Double Unders: I just have no idea what to do for these.  Do I jump higher?  Swing the rope faster?  Both?  EIther way I don’t do anything fast so I fear I will never get them- and with a triple times the rep penalty these are going to hurt my times until I get them right.

I finished, with the modifications listed above, in 36:07.  Not a second too soon.  It was a tough workout!

After Crossfit I munched on a Clif bar while I made my way to my school to catch up with some people I needed to talk to. I am sure they appreciated that I was still in my damp workout clothes with sweat holding my hair in place. You’re welcome friends 🙂 I didn’t really get anything done in my classroom, but Im not worried.  I work best under pressure.

Did I mention my first day of school is Monday?  As in next Monday, August 29th?  Gah!

Jack made my day when he suggested we have a Pizza Wednesday. Don’t worry, we still do Pizza Monday and last week Pizza Sunday too!

At Regina’s I started with a garden salad (peppercorn dressing on the side).

And a his and hers pizza: Half cheese (hers), half pepperoni (his).

I had two pieces and was full to the brim. Now I am in a pizza induced food coma and have images of me face planting on the couch for a few.

What’s your “arrival” style? 15 minutes early? Fashionably late? Do people being late (or early) annoy you or do you just go with the flow?

I’ve got a lovely bunch of coconuts

One thing I have been trying to do this summer is keep on a semi-regular sleep schedule. I’ve come to realize that sleeping my summer days away is not something I am interested in, and it makes it so much harder once school starts to get back on track. On days that I did not have to get up for summer school or for a meeting I try to sign up for Tristan’s 11 am Crossfit class.

I really like working out at 11am and envy anyone who can take their lunch break to workout at this time of day all the time.

This morning I woke up around 9:30 and munched on half a chocolate chip Clif bar while picking up around the condo. Since class is at 11:00 I wanted to get something in my stomach that wasn’t too heavy and was easily digestable (and wouldn’t make me feel like I was going to puke during the workout). Clif bars may forever be my pre-workout snack! If Clif bars aren’t your thing, check out some of my other tips for what to eat pre-workout here!

I also sipped on some ice cold coconut water. Last night I was telling Ali I got a humungous headache about an hour after Crossfit and she suggested I try hydrating more. She drinks a ton of water (she is good like that) so I decided it wouldn’t hurt to take her advice. I have never been a big water-drinker, but have been trying harder this summer to drink more. I have increased my fluids and have definitely seen the benefits during some workouts, but I know I got to drink even more. Baby steps, right?

I walked to Avalon Crossfit (even though it looked like it was going to rain!) and jammed out to the Amy Winehouse station on Pandora. After last night’s WOD had to be modified to be indoors I was praying that any rain would hold off. It did thank goodness and the sun even came out.

Warm Up: 3 rounds

  • 10 squats
  • 10 good mornings
  • 10 jumping jacks
  • 20 second “third world squat”

Strength:

  • 5 x 3 Max back squat (my max was 110lbs but I think I could’ve done more)
  • alternating with 4 x 8 ring push ups

WOD: 3 rounds

  • 100m sprint
  • 20 kettle bell swings (16kg)
  • 100m sprint
  • 2 minute rest

I was worried because the coconut water and Clif bar felt heavy in my stomach, but as it turned out, it really did help! I felt really strong with the squats and only felt like I was going to semi-die during the WOD (I kid!).

When I got home I polished off the Clif bar and drank a protein shake. I am getting really good at these things!

In the mix:

  • 7 or 8 frozen strawberries
  • 1 frozen banana
  • 1 scoop vanilla protein powder
  • 1 cup almond milk

Jack likes my smoothies too so the recipe above makes two shakes.  I sometimes like to add 1 tsp cocoa powder but Jack doesn’t like it in his shakes so I skipped it this time.

I’m a good girl friend like that 🙂

What is your favorite pre/post-workout snack and beverage?

To the Max

Hey, hey, hey 🙂  What’s up folks?  I haven’t posted in a while and the biggest problem with letting the time lapse so much between posts is that I have a hard time getting back at it.  I have had plenty to write about (this summer has been amazingly fun and busy), but every time I tried to sit and bang out a post I felt like I needed to catch you up on what I’ve been doing.

Actually, I started a zillion couple of posts that didn’t make it past the first few lines.  Then I realized the greatest thing about my blog. It’s mine! And (at the risk of sounding like a brat) that means I can write about what I want, when I want 🙂

Did you miss my face? 😉

Now that we have that straight (and I assume you are still willing to read), let’s move on shall we?

I spent last week in Maine with mi familia for like the 23rd year or so. I had a blast (per usual) and got a chance to brush up on my dance moves for Casey’s wedding which is a week from Saturday. I can still remember when she got engaged so I can’t even believe the wedding is so soon!

Ok, now let’s talk about my motivation to post tonight: Avalon Crossfit.

One of the main things I have been doing this summer is Crossfitting. I really, really wanted to get better at it and much like anything else: practice makes perfect. I have been trying to Crossfit 4-5 days a week and Bootcamp 1 time a week.

At the end of the school year I had a explained to Tristan that I wasn’t feeling like I was getting faster and stronger anymore. Truth was: I wasn’t pushing myself hard enough and I was scared of being dead last or not finishing a Workout of the Day (WOD).

His advice? Crossfit more often and go for RX WOD’s. (RX meaning as proscribed eg: using a 14kg medicine ball).  I love that he doesn’t let me make excuses for myself, he is very encouraging which is why i LOVE taking his classes.

And that is what I have been doing! My times have been slower and I may not finish every WOD (see below) but I am loving Crossfit more than ever because of my shift in attitude.

Warm-up: 3 rounds

  • 5 push ups
  • 10 pass throughs with PVC pipes
  • 10 mountain climbers

Strength: Chest Press for 1 rep max

  • 3 rounds of 5 reps: 55lbs
  • 3 rounds of 3 reps: 75lbs
  • 3 rounds of 1 rep: 85lbs (my max)
  • 1 rep failed: 90lbs

WOD: Kelly (modified to be indoors because of rain)
5 rounds

  • 30 ice skaters
  • 30 box jumps (20 inches, rx!)
  • 30 wall ball shots (14kg, rx!)
  • 30 double unders (modified with 90 singles)

Time: 30 minute cut-off
Completed: 4 rounds plus 30 ice skaters and 30 box jumps

*pat on the back*

It was tough like I knew it would be. My game plan was to pace myself while still pushing myself. I didn’t finish all 5 rounds but I felt way more accomplished than I would have if I had cut corners.

Hey, what doesn’t kill me can only make me stronger right?!

Have you ever found yourself cutting corners in a workout? What made you realize you were? How did you get your butt back in gear?

Dinner Envy

Hello everyone! Happy Wednesday night! Since I am teaching summer school this week seems to be dragging, but it my only full week of teaching this summer so I think I can make it ;). Having the sun shining brightly each day on my way to school is good motivation to make it through the school day and the warmer weather is motivation for the killer Crossfit workouts I’ve been doing.

Today after school Jack ran me to Priscilla’s of Boston on Boylston St. to pick up my bridesmaids dress I will be wearing in August for my cousin Casey’s wedding. I am not going to post any pics because I can’t ruin the surprise for all the wedding guests! What I can tell you I sent a picture to Casey and she approved of it!

When I got home I whipped up some lunch based on Jack’s meal at the Cheesecake Factory last night. Have you ever had dinner envy when the person you are dining with order a meal that looks far more appealing than yours? That was me last night! He got balsamic chicken medallions with stir-fried vegetables and rice.

Today I made this:

Green Giant teriyaki stir-fry (broccoli, red peppers, water chestnuts) and whole wheat angel hair pasta. It was very filling and delicious. It only took 15 minutes to make. I am a big fan of quick and filling foods.

After lunch a nap was in order. I was trying to catch up on the Real Housewives of NY but they lulled me to sleep somehow.

Since my half marathon I have taken a mini break from Crossfit and this is my first full week back at it. My muscles are feeling it I’ll tell ya. Today my shoulders were sore and my hamstrings and quads burned walking up the stairs, but tomorrow is going to be a rest day so that got me going.

I ran there today but was super slow because my legs felt so tight. Actually, judging by the way passers-by were looking at me I very well may have been walking, but I made it to Crossfit with 10 minutes to spare.

Warm-up:

  • 2 floor lengths each of bear crawls and walking lunges (Marc said it was a warm up for the WOD, I think it was torture)

3 rounds:

  • 15 jumping jacks
  • 10 double unders/30 singles
  • 10 jumping squats

Strength:

  • 5 x 5 push press (80lbs max)
  • alternating with 10 box jumps (20 in box)

The box jumps were hard.  It was the third day in a row I had done them and I definitely felt them in my calves and shins.
WOD: 2 rounds

  • 50 double unders/150 singles
  • 100m bear crawl
  • 100m walking lunges
  • BONUS: 800m run

CONFESSION:  I saw the bear crawls when the WOD was posted last night.  I was immediately scared and thought about canceling.  Knowing I was taking tomorrow as a rest day, and knowing that I wouldn’t be the only one faced with the task of bear crawling for 100m in public, I decided to suck it up and go.  I am glad I did, of course.  Sometimes the feeling after finishing is what drives me to go in the first place.

OBSERVATIONS:

  1. I needed to learn how to do double unders like yesterday.  Triple digit jump rope reps are just plain silly.
  2. Bear crawls did not hurt my shoulders the way I thought they would, they did have my quads SCREAMING though.
  3. Whoever though that running 800m, as a bonus, after doing 200m of bear crawls and 200m of walking lunges is insane.

Finish: 24:16.

And then I walked home. And I took the short route. Don’t judge me.

Now I am sitting on the couch waiting for Jack to bring home dinner. I know I am making it too much of a habit with the eating out (I don’t even think I need to tell you what he is bringing home), but I just still am not feeling the food shopping cooking.

What does the bright sunshine and warm weather motivate you to do?

Sneaking in some Mileage

What a gorgeous Tuesday we had on our hands today didn’t we? When I got out of school today I headed home and immediately took a nap. My upper body was feeling those Caber tosses from yesterday’s workout. Good news is that I woke up feeling refreshed and ready to take whatever workout Marc planned for our Sports Bootcamp class (I just figured out that is the “official” name for bootcamp on the registration site).

I had half a Clif bar about an hour before class (and ate the other half after class).

I also decided that since I had a little nap, I should run to and from Crossfit. It is only a little over a mile from my front door to theirs and serves as a great warm up before class. Of course, bootcamp was going to be outside (it wasn’t raining) and I knew we’d be running, but these mini-runs serve as a great way to sneak in some mileage each week.

Run (to and from)

  • about 60 minutes total (including at least a 25 minute talk break when I bumped into Ali on my run home and chatted on Medford St.)
  • 2.25 miles total

Bootcamp today was an original Croffit WOD (all of them are named after women).

WOD: Kelly, for 5 rounds, 32 minute time limit

  • 400m run
  • 30 wall balls (10lb ball)
  • 30 ledge jumps

The workout was killer. Marc told use we could modify as we thought we needed to be able to complete 5 full rounds in the time given. I did the first two rounds as prescribed, but I was struggling with catching my breath. For round three I modified to 20 wall balls and at four and five I modified the wall balls to 20 as well. These modifications were very necessary- I went at this WOD balls to the wall (no pun intended 😉 )
(SOURCE)

I finished my modified WOD with like 45 seconds to spare, and then had no energy to stretch after.

Did I mention I had to run home?  I ran a total of 4ish miles today.  See how I snuck that in?!  Clever right?

I was delighted to see Ali running on the other side of the street though I definitely disrupted her Fartlek fun (she was doing some speed work). The only part that neither of us thought out about our chatting: having to completely start our runs over! My body totally cooled down during my break and when I started running again my whole body hurt! Gah!

When I got home, Jack and I decided that we would use a gift card to the Cheesecake Factory and treat ourselves to dinner out. I promised him that at some point I would start cooking dinner again, but as of now we should continue eating out every night 🙂

I started dinner with a couple pieces of bread, a huge glass of water, and a glass of Sauvignon Blanc. I actually wasn’t very hungry so I ordered a garden salad served with balsamic vinegarette and fried zucchini sticks.
(SOURCE)

Right about now I could go for a huge brownie sundae and 12 hours of sleep. Since I don’t have brownies and ice cream, and I have to work at 8 am I am plain out of luck for this evening.

I will have to settle for some cookies instead.

Night!
~l

A Caber Tossing Purple Iguana

Wow today flew by, huh? If only all Mondays could be like this one!

As you may know, today is Pizza Monday. I think the concept is catching on! Anyone else eat pizza on every day of the week Monday? Funny thing is that before I headed out to Crossfit, Jack asked where we’d be getting our pizza tonight. It took me a minute to remember it was Pizza Monday 😉 Thanks for the reminder love ❤

Before we headed to Regina’s, Ali and I met up at my place and headed to Avalon Crossfit. I did a little shopping today and was sporting some new workout duds: purple Nike Tempo shorts and a dri-fit shirt. I had never worked out in shorts but it was going to be so hot so I knew I needed to at least give it a shot. I really loved the shorts- they didn’t ride up in between the legs or give me a muffin top like many elastic waist shorts do! Ali told me I looked like a purple iguana, just the look I was going for 😉

The sneakers are my custom designed Nike Free shoes I ordered a couple of months ago. It took them six weeks to be delivered and I just started using them in Crossfit. They allow my feet to move more naturally because they are less structured than my running sneaker. I like them so far and will do a better write up when I’ve used them for a bit longer.

The 6 pm class was taught by John and it was packed! We got there right at 6 and they had already started with the warm up and strength portion of the class so I had to get right to work.

Warm Up: 3 rounds

  • 5 inchworms
  • 10 alternating lunges
  • 15 good mornings with a pvc pipe (these things make my hamstrings feel amazing!)
Strength:
  • 5 x 5 deadlifts for max weight (Ali and I shared a bar and maxed at 105lbs I think?)
  • 5 x 10 ring push ups (holy hard!)
MetCon WOD for 4 rounds (the most fun one we have done EVER!)
  • Sprint to ledge
  • 20 ledge jumps
  • Sprint to turf
  • 20 Push ups
  • 20 Caber Toss

I felt really strong today during the WOD.  Part of the reason I believe is because of the lunch I had today with my dad: grilled chicken, rice, and corn.  I also had a cool mint Clif bar two hours before working out.  Usually I feel really hungry by the time I Crossfit and end up starved by the end, but not today!  I felt completely content and energized.

Anyway,  I felt like I dominated this WOD and finished at 23:15.

John gave me some more pointers on my push-ups when he saw me do a couple regular then modify them on my knees (even thought my goal is to do as close to prescribed as possible).  He said my core is definitely string enough so I should hold the plank position on the way down and quickly drop my knees on the way back up into a plank position.  Using this tip I did pushups faster than I think I ever have in Crossfit.  It felt great.

Oh, and I bet you are wondering about the Caber toss.  That was the fun part I mentioned above.  It was just so different than what we have ever done and really spiced out the WOD.

We obviously weren’t tossing trees in the air at the Charlestown track, but we used medicine balls and tossed them over the goal post. Each time it went over was one rep. If it didn’t make it over it didn’t count.

See, fun right!?

After dropping Ali off Jack and I headed to Regina’s for some patio seating and pizza.

Delish!

Did you celebrate Pizza Monday?