Days 8-11

Getting close to having peace! I see the light at the end of the tunnel with our uncertainty and I’m so, so happy about it. There are still several ways things can go, and I prefer one way over another, but I’ve made peace with whatever happens. Hopefully just another 2 weeks of this juggling act. I was sleeping so well the last week, but last night I was back to tossing and turning and thinking “what if”. I’m mostly excited and just anxious. Need to turn it “off” at night until decisions are made. Easier said than done.

Day 8: Kettlebell: swings, snatch, squats (10min)

Day 9: some HIIT
Rounds: 5
60 battlerope (30 reps per arm)
10 KB snatch (5 each arm)
5 goblet squat
Extra: sledgehammering the tire, sideways

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Warm enough for shorts, but my feet were cold.

Day 10:
Tabata airdyne (4min), + 2min warmup, 1min cooldown.
Then, 5min AMRAP
10 T2B
15 pushups
5 jumping squats
2 3/4 rounds. My T2B sucks and the rusted pullup bar really hurt my hands.

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Unattractive, I know. You’re welcome.

imageDay 11 (Jan 29): Pre-log: 2 sets of stairs at the big building. 20 minutes. Maybe more at home later.
I’m taking my computer into to be serviced, again. Apparently them replacing most of the major components didn’t fix the issue. So, going to run the stairs after I drop it off. Won’t get it back until next week.

Until then…

I am loving this Beyonce cover for the Fifty Shades movie. (I did not read the book and will not see the movie, but it’s so good on the trailer so I downloaded it)
Also on repeat: Mark Ronson/Bruno Mars Uptown Funk and Hozier Take Me to Church. That video though, I cannot link it. I don’t know if I love it as much anymore after seeing the video, because now the song just might make me sad. Heartbreaking, but relevant.

I made eggs and bacon for dinner two nights ago. I got up to get pepper and when I came back, this was left on my plate. The dogs are thieves.

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At least they left me one piece of bacon.

 

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2015. 365. Goals and shit.

Last year I didn’t have my heart into the 365 days of ‘purposeful’ workouts. I don’t think I even made it 2 months? And many aspects of my life suffered. My health, mental health, motivation…it’s all related. Since I’m a fan of the positive snowball, I’m doing it again this year. And will finish. It seems manageable since I had a VERY successful 2013 (19 marathons/ultras +100miler, fast, strong, healthy!), took ’14 ‘off’ and was sick and unhappy way too often. Just looking back on the end of 2014, I was sick in Sept, again in Oct. and most of Dec. and at least 10 days in Jan already! Definitely related. Now it’s time to hit it hard again this year: take care of myself, get healthy, get strong.

Now, it’s not going to be easy. I’m already very unsettled right now with a major life change(s), but it’s nothing I haven’t been through before. It’s the uncertainty that I’m not thrilled about. Hopefully things will be figured out in Feb, then finalized, by the end of March, so the end is (again, hopefully) near! But, any routine and taking care of oneself only helps these stressful times, so that’s what I’m going to do. Try to maintain some semblance of health and stress reduction during this time. (oh, and these are all good changes, btw!)

For many years, I’ve had the goal/resolution/life rule to learn or do something new every year. I don’t have anything specific this year -yet- but with the changes happening, I’m not worried about it. I know that life will settle down and I’ll find a new hobby or trip to throw my money and time at (Hello, Skeleton School in Lake Placid or Park City…I’m looking at you). Things in the past have been: learning a new sport, run farther (50 & 100 miles), a certain trip/experience, learning to knit, etc. SOMETHING new to grow as a person. I visited at least 2 new places and did new things at those places last year (Zion NP & Lake Placid), and learned some new knitting techniques (how to make a hat, knit with 2 colors, new stitches). So, the “learn something new” thing will work itself out.

Other goals:
knit at least 5 projects (making my way through my neglected project box)
read 10 books
3-5 new marathon states (Booked: South Dakota, the rest…up in the air)
These ‘goals’ feel pretty random and I don’t feel commited. So, many I shouldn’t even write them. I really am more worried about, and concentrating on, getting healthy physically and mentally. Overall, I’d like to get through this big change with some sanity, grace, and not lose my mind. Which is probably where those 3 items come in: they are balance. They balance the mental, the physical, and the feeling that I am accomplishing things. I am aware that I can’t control a lot of this right now, and I’m choosing to take a lot of this on myself as it helps my partner and our finances, so when/if it gets hard and stressful, I need to remember those things. I think I can do all this, as I’ve done it before. Just keep telling myself that…

HERE WE GO!

Since I was traveling, then sick (again!), I’m starting my 2015 on Jan 19. Who says the 365 days have to start on Jan. 1? Not me.
For a while, I’m going to log some food. I don’t know how much I’ll keep this up, but I need to get back in the habit.

So. Let’s go 2015!

Day 1, Jan 19: 40min walk with my cousin. Easing into this.
If it’s in the 60’s and I can wear sandals, it’s time to walk! (I wore real shoes for my walk)
imageDay 2, Jan 20: CrossFit! 1hr. Tried the new location of the old gym we used to belong to (2012-13). I enjoyed it.
Squat Snatch: 2x35lbs, 2x45lbs (way too easy), 3x65lbs, 2x75lbs.
WOD: 3rds for time RX
400m run
15 push press (65lbs)
15 toes-to-bar
15 box jumps (20in)
Food: 3 boiled eggs, 1/2 grapefruit
1/2 apple pre-wod, 1/2 after
2 burger patties, big salad, 1 sweet potato
another burger, salad
imageOooof. My hands are not in CrossFit shape! Not acceptable!

imageDay 3, Jan. 21:
AM: 40min walk
2 pieces bacon, 1/2 grapefruit, handful of nuts….uhhh…it’s 2:30p and apparently I need to eat!…big salad w/tuna.
CrossFit workout didn’t look fun, so I decided not to go.

UPDATE: Jan 22. (I will workout today, but not yet. That entry will be the next blog post. I just wanted to get this published.)
Life has thrown another curveball, and my knee-jerk reaction is to protect myself, our little family, and our finances. So. I don’t know what CF gym I’ll be joining again (I wanted to go back to our old, good, place). I don’t even want to go back to the place where I was going in Nov or Dec (that’s half the price), because I feel like I’m in survival mode. I can workout at home. I’ve got weights, tires, a pullup bar and plenty of places to run. We’ll see. I’m sure my husband will completely disagree and tell me to go back to the gym, but I just don’t know if I’m comfortable with that right now. I can get by on my own through March just fine.

This year…oof. I hope it gets a lot better.

I wanted to end my blogs with something light and funny, and I’m lacking pictures in this wordy post, so I’m leaving you with my attempt at a food pic. The dogs were waaaaay too interested in my lunch.

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I can haz tuna?

 

Where I try to catch up.

That’s probably worthless and boring, but I’ll add hit some high and low points in the last couple of weeks.

Non workout related: the maps people are making on FB of the states they’ve visited make me laugh. Many people are counting states they’ve driven through, on their way to visit another place. The people who are NOT doing those maps? My runner friends who are chasing 50-States status. Like my friend who has done a marathon in all 50 states, 3 times. I’ve been keeping a map of the states I’ve done marathons in for 5-7 years now. So, I will not be participating, but you can check my map that I keep here! (I’ve visited far more states than I’ve run in, btw)

Good stuff: great workouts until about a week ago, Thurs?.  I even was FIRST female in the gym ranking on 11/6! So cool! Of course it was a moderate weight, long workout, with running. Right up my alley. Or, trailer park. (The term du jour is “wheelhouse.” I loathe the term. So, when someone uses it, I reply with, “Oh your trailer park?” Yes. Yes, I do.)
Anyway…
10 rounds (for 10 years), of 11 air squats, 6 hang cleans, then 2004 m run.

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image(10/27) We did Helen too. I love Helen. I am at least 2+ min slower than my PR. 😦 My pullups need some work, and my engine could be a little stronger, but I’ll get there.

imageSpeaking of working on pullups, a week later we did this killer WOD. It was a LOT of push jerks and pullups. It was a miracle my hands didn’t rip and I’m so glad I did it Rx.
For the 2 of you that care, that’s 10, 9, 8…1 of push jerks, and 2, 4, 6…20 pullups.

imageRandom workout pics:

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knot in my back hurt, stopped at 6rds instead of 7.

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Veterans Day: 3 Wise Men. Named after the 3 Wise brothers, 2 of whom died in combat. 3 WODS.

THE WISE BROTHERS.

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What I wore on Veterans Day. Tights are black camo.

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Painful 3-6-9 workout of hang cleans, burpees, and squats. 18 solid rounds though!

That’s enough “catching up”. The last time I blogged workouts was the end of Oct. That’s too many days. Moving on.

The not-so-good: I slept wrong on Wednesday night. Or had poor posture. Or both. I don’t know. I felt a knot in my shoulder and it was uncomfortable. It got worse as the day went on. Friday, I was pretty miserable. I went to the gym thinking I could roll it out on the lacrosse ball, heavy duty foam roller, and other Mobility WOD torture toys. I couldn’t lift my arm, I had shooting pain up my neck. I was nauseated.
Unsuccessful (multiple) calls to my massage therapist, and no ART practitioners were open on the weekend.
Let’s just say I spent the weekend doing a recovery WOD:
hot pad on the floor.
Lax ball.
Epsom bath.
Stretching.
Sleep.
Repeat.
Repeat.

Tuesday (yesterday) and I went to the gym as I was feeling more functional. Spent many minutes on the Mobility ball. Did a scaled workout. Felt ok. The knot is still there, but it’s tolerable. I have the number of a masseuse the women at the gym recommended.
Scaled workout: 3 rounds of 50 double unders, 10 power snatch (45lbs). Time: 16:15.

I leave you with this funny. I was thinking about providing a fun little snapshot at the end of the blog, sort of like Anderson Cooper’s Ridiculist.

Would have been wrong to hit this car? I think this is even worse than taking up two spaces. Let’s just park right in the driving lane, shall we?
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Figuring it out

I ended up taking 3 days off from the gym. It was hard, I desperately wanted to go. I was a “good” sore on Tuesday, but still feeling it. I decided to just do some KB stuff at home instead of driving to the gym for about 6 min of a modified workout. It wasn’t what I wanted to do, but in the end, I’m glad I did.

10/21: KB: lots of one arm snatches, SDHP, some swings

10/22: BACK AT THE GYM! WHOO! I made sure to eat enough calories on Tuesday and got 8hrs of sleep. I woke up and my legs felt…normal! I was mentally and physically ready.
I saw the posted WOD and while I knew it wasn’t going to be easy, I was so glad it wasn’t heavy lifting. I could have done it, but my legs appreciated the chipper. Still leg work with the rower, box jumps and burpees…but I can go a speed that is reasonable for my abilities. I think I paced this well and didn’t feel destroyed after.

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click the pic to make it bigger

imageWOD: Time: 18:45. 2nd in my class. Overall, I came in middle-of-the-pack of all the women in the gym. Not bad. I’d like to rank higher since I know I’m capable of more, but I need to accept that this is where my body is at right now. My ranking DOES NOT MATTER at all; it means nothing. But, it’s great for me as I’m really enjoying the motivation it provides. Performance: my T2B were my limiter. Felt great on every other item. My arms and abs are weak…

10/23: Still feeling good! This means that I went the appropriate pace and intensity yesterday. I’d felt like I’d worked out, but I wasn’t incapacitated or overly sore.

Back squat reps, Amber borrowing my shoes.

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WOD:
imageAs K says, I’m good at scaling, knowing my limits, and what pace to go in most events or WODs. But this one, I didn’t know what to do. I *can* do handstand push ups (HSPU) against the wall, but to do 44 of them in a WOD that is supposed to be ‘fast and hard’ (says coach), it would take me foooreeevvveeeerrr. However, he agreed that scaling them on a box was waaaay too easy for me, it feels like I’m doing nothing. So, we set up bands to do them hanging from the bars. It was perfect for the WOD!

Now, my new gym friend (that is leaving this weekend,boo) is stronger than me. Not significantly, but in some areas, a good amount. In some areas, I’m better. She’s a good workout partner for me, I’m going to miss her. Anyway…I knew she was too strong to use a box for HSPU (I mean, this girl knocked out an almost 200lb back squat in warmup with no problem…), but she didn’t have the coordination to do a HSPU on the wall. She has never really practiced it. So, with my “encouragement” (shaming her that she was going to let fear dictate her workout…those are fighting words for military women…), I taught her how to get comfortable kicking up on the wall, then helped her get onto the bands for assisted. She was SO EXCITED! “Can you take pictures of me?! My friends won’t believe I finally did this!!” It was awesome. Here is this girl that has pushed me for the past 2 weeks to “lift more,” and she was so excited she could do something new. (I knew she could do it, she just needed the right pressure push and someone to tell her she could). We went about the same pace in the WOD, so I helped her kick up into the bands, then went back to my reps.

I share one of her very excited poses:

imageLike I said, she’s leaving the gym after this weekend. She’s Active Duty and was just here temporarily. Such is the military life: meeting awesome people, only to have them leave too soon. (and sometimes it’s better that way, before you learn too much.) As a parting gift, I sold her my lifting shoes she was raving over every day. I do love my Reebok Oly Lifter Plus shoes, but she needs them & can’t order her own. I hope the good Karma comes back to me in the form of finding some shoes on the same level on sale. If not, that’s ok as I can get another brand that is just as good for my abilities (which is “suck”, btw) that are cheaper.

After the WOD, the runner dog and I hit the trail for a short jog/walk in the swamp.
image10/24: AWESOME DAY!
My arms were a little sore when I woke up, but not overly. A definite “good” sore. Tired as I woke up at 0430 for no reason, but other than that, no reason to take the day off. I think I’ll take off from CF Sat & Sun, then be ready to attack next week fresh! After overdoing it last week, recovering well, and going to the gym 3 days in a row…I’m glad of how this week went.
WOD:
imageTime: 15:53, 95lbs. (second female in the class. 1st girl did 45lbs). I beat my friend by a couple minutes! I was so excited. She’s just edged me out of all the WODs these 2 weeks. Sometimes, by just a couple seconds. Hang cleans were not her strength and she was tired. She went 1 extra day than I did this week. We had a great chat about it. My strength is coming back…quick. And the importance of her taking rest days.
Last week, I did just a COUPLE of 95lb hang cleans after the awesome strength WOD. This week, I did 45 of them in a WOD, with sore arms?! Oh, body, I love you.

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Hurts so good.

Coach forgot to do pullup skill work before the WOD, so they did it after. I decided to use that time to torture myself on the Mobility balls.

 

10/25: rode bikes with my mom, 1hr. She decided to take her beach cruiser off road to let runner dog run safely in the grass away from the path.
image10/26: I woke up and wanted to spring out of bed! I thought to myself, “Is it Monday?! How much time do I have before I have to leave for the gym?!” I was EXCITED. Then, sadly realized it was Sunday. Sigh. That has never happened.
So, I mowed the lawn! It’s work. Thus, part of a workout.

Stole this from Instagram. Love it.
imageNeed to rest up for another big week! I can’t wait!

Food & rest days

It really sucked taking 2 days off, and my 3rd (today), I’m going to “open gym” and doing a workout more suited to not killing my quads.
READ: not doing the class because I’d go too hard and not scale enough because I can’t control myself.
I really wanted to go to the gym yesterday. I’m going to have to slow my roll and scale some of the workouts. I don’t want to since I technically *can* do most of them…but it’s not worth the pain, feeling like shit, and extra forced rest days. So, if I slow the hell down (or lighten the weights, duh) I can stick to a schedule I am happy with, rather than being upset that I suck. Sigh.

10/19: 45min AM walk.
10/20: 1hr AM walk.

Some things I’ve eaten this week:

‘sloppy joes’ over 1/2 sweet potato. They were really good. I added extra to make it spicier.

photo(24)Some salads

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Spinach, red pepper, tuna beets, carrots, celery, balsamic, and anything else I could find.

More sloppy joes, post WOD, pre-errands.

photo(22)Scrambled eggs w/veggies (yellow pepper, garlic, onion, spinach)

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So good!

Some squash soup (coconut milk, curry powder, broth, roasted squash, etc)

photo 2(10)My hilariously pathetic attempt at a Sonoran dog, with guac.

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Bacon-sorta-wrapped chicken sausage w/green shit

Extremely lazy lunch yesterday of ‘fried’ cheese with 1/2 Honeycrisp apple and 2 tbsp of NuttZo.

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Looks gross.

Everything else is either boring or repeats of the above. I ate more bowls of the spaghetti squash and meat sauce from last week as well. My food is lasting forever now that I’m the only one eating it!

Oh my quad, Karen!

So last Wednesday was the amazing strength complex WOD. It went downhill from there. Back to the normal, “oh these workouts are so hard, they suck, is it over yet?…oh, that was amazing.”
Screen Shot 2014-10-19 at 10.31.50 AM10/17:
I knew 150 wall balls for benchmark “Karen” wasn’t the best idea on Friday (took the Thurs running WOD off), but I really wanted to do the benchmark. This will be extremely helpful later to track progress, despite just having done a bunch of snatches and cleans on Wed.

3, 2, 1...go!

3, 2, 1…go!

I knew I could complete it Rx at 14lbs, but it wouldn’t be pretty. I’m so out of CrossFit shape. Coach and I went together in a second round as there weren’t enough 14lb balls. Ok, no big deal. So I did it. I didn’t go 100% as my legs were a little sore and I’m still fighting this damn head cold. I’d say I gave it 75-80%. My new buddy (sadly, only in town for vacation) was heckling me that I wasn’t sweating enough, but I was having a hard time breathing. I finished in 11:27. Fine. Whatever. It’s what I expected and I could still walk, so that’s a win. I can only get better from here!

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(each mark is a set of 10, if you can’t do math)

After the WOD, my mom wanted to ride bikes. Sigh. Not a fan, but whatevs. It was a gorgeous day and I rode my old school single speed.

Mississippi River levee path

Mississippi River levee path

T-Bone is the best bike. Even though I don't like riding bikes.

T-Bone is the best bike. Even though I don’t like riding bikes.

Saturday: Team WOD.

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photo 1(9)That’s 100 ROUNDS for time. We had a team of 4, so 25rds each. Don’t be fooled…each of us did 6 reps, with moderately heavy squat cleans, on average every 2minutes. Part of that time was spent going from the wall for the handstand pushup (HSPU) to the bar. Basically, not a lot of rest. I was breathing hard and working hard after about 10rds. It was quite the workout! I loved it.

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Lots of hunching over to keep from dying.

Guess what doesn’t love the quad-heavy work on Wed, then the 150 squats (wall balls) on Friday, then MORE squat cleans on Sat? My quads. They HURT. Ouch, ouch. I couldn’t walk right yesterday! I had to use the wall to sit on the toilet! Oh, the pain.

Screen Shot 2014-10-19 at 10.29.32 AMSo, what does this extreme soreness, DOMS, mean? It means I need it. It means, I’ll be  stronger later!

Screen Shot 2014-10-19 at 10.40.48 AMRound. Round is a shape. And I don’t want to be round.
Screen Shot 2014-10-19 at 10.35.11 AMThe bad news is that I’m suuuper sore (not really bad news). The good news is that my knee was pain-free this weekend! Even after all those squats and weights…yay! I’m hoping that strengthening the surrounding muscles, and the rest from uneven terrain, will keep this trend up. I will say it hurt doing jumping jacks, so I just didn’t do those. Hey, if something hurts, don’t do it! There’s still plenty you–and me–can do!

Update: I’m not going to the gym today. I really, reeeaaalllly want to as it’s two of my favorite things: running & thrusters. However, I know I’d push myself and considering I can barely squat right now, it’s probably best if I didn’t try to do 45 thrusters and 1.5mi of running. Sigh. I’ll do something at home instead. I’m to a point of functional soreness, so doing something to help loosen my legs is probably a a good idea. Damn, being “responsible” and “listening to my body” sucks sometimes.

I love CrossFit.

Yep. I went there. Sorry, not sorry. The Kool-Aid. I didn’t just drink it, I fell in the damn pool. As my friend TJ said, “well, that didn’t take long.”

I love, Love, LOVED the WOD yesterday. Right up my alley (“wheelhouse” would be appropriate here, but I hate that word. Please don’t use it. It’s awful.). I’m not the best weightlifter, but I’m decent for the average female. What helps is having a husband specializes in Strength & Conditioning who worked for US Olympic team coaches.
During warmup and practicing form, coach had us demo our movement one-by-one. Most of the women (there was only one man in the class) are beginners…I did mine and he exclaimed, “WHOA! PERFECT! Everyone, this is how you do it. Haley, do it again.” Hahaha. Now, snatch is NEVER perfect. One can almost always improve something about their form. But, compared to the others, it was pretty damn good.
When I told K about it, I said, “I knew you’d be proud!” He said he was, but he said he couldn’t wait to tell his old bosses. The learning. It’s good.

So, who doesn’t do CF (other than occasionally) for 1.5 years, goes back and gets called ‘perfect’? Hahaha. Nothing like a good day at CF to make one feel GREAT about yourself.*

*Side note: wait until a day where I can’t do any of the movements Rx (as prescribed). Then, I’ll feel shitty about myself. Good days and bad. Take them as they come.

Screen Shot 2014-10-16 at 8.29.34 AMAnyway, back to my perfect snatch. The main WOD was an EMOM (every minute, on the minute) snatch complex and then a clean complex.
Felt so.damn.good. My weights were not heavy. I’d say it was moderately heavy. The hang squat snatch was my limiter and since I could snatch and OHS at 75lbs, failing a couple times at the hang snatch was totally in my head. As always, our mental game keeps us from doing so much.

The woman I lifted with was awesome. She had an amazing OHS. So deep.
Yes, it’s perfectly acceptable to lift barefoot. She didn’t have lifting shoes or Chuck Taylors, and her running shoes were not appropriate. So, barefoot.

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Ass to grass!

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Full DB mode: knee socks, Lulu shorts, and bright lifters.

I’m also loving the WODify program. Many gyms use some kind of software like WODify or Beyond the White Board. This one ranks members by class, and overall for the day. One can see where they rank outside of the class they attended. I got 5th overall in weight for this WOD. Pretty good for starting over.
(Again, this was a strength of mine and I don’t do this to be the best. It’s just friendly competition, and I’m sure there will be days that I’m last.)

I would post a pic of my ranking, but the program shows last names and I’m not posting a screen shot of the other members’ names. So, you get my log:
Screen Shot 2014-10-16 at 8.47.14 AM
I’m not going to CF today because it’s a running WOD. I really, really want to, as I’m always a strong runner at CF. Ten years of long distance pays off when most of these people don’t run. But, I’m resting my knee and sprinting 6 rds of 400m is probably not a good idea. I know I’d try to “win” and I need to leave my ego at home. At any gym we’ve belonged to, I’m usually the best at running WODs. If K is there, I come in second, only to him. Anyway. That’s not why I’m CF’ing, so I need to either do some conditioning at home with the sledgehammer and ropes, or take a rest day.

I will ride my high from yesterdays WOD until tomorrow, where I’m sure I’ll be brought down to earth with how out of shape I am. Today is not that day and I don’t need to be mad about a bum knee.

Hope you have a great day and do something that makes you feel great about yourself!