Saturday, January 15, 2011

The Head Bone's Connected to the Neck Bone...

I started my Anatomy and Physiology class last night. I am super excited about it! I decided to pursue this new degree because I have no idea how the human body works. That isn't true, I know the basics. Like: You have to eat, breathe, expel waste, blah, blah, blah. However, I am really trying to be more knowledgeable about HOW our bodies function so when someone says "My knee is killing me" I can do better than tell them to rest it (which isn't bad advice, it just isn't specific.) Don't take that the wrong way, I am not interested in being a doctor. I just want to KNOW more. Anyway, because of class, I missed the Grill and Chill to celebrate the new gym! ::sadface::

Today was a great day! I slept in a little since it was Saturday and then started the weekend off right with some Squats.

Totally me. Not.

I love Squats because I am good at them. They are also super good for you and help you develop a tremendous amount of core strength, which you need for everything. Wimpy cores are useless. If you are squatting correctly, your knees should not hurt. If you are not sure what I am talking about, then check out this video from the CrossFit main site:

video


On Tuesday, my 3 work set max was 170. My goal was to do the 3 work sets at 5 reps each using 175. Mission accomplished! They didn't feel bad at all. I am SO happy! 

The rest of today's WOD was rough, especially after the Squats.

5 Rounds for Time:

10 Lateral Box Jumps
45ft Traveling KB Swings
10 Russian Twists (!0 each side)

Holy Medicine Balls, Batman! It stank! I used the 22in box but a shorter hurdle for the Jumps, a 16kg KB for the Swings, and a 12# ball for the Twists. Not going to lie, my legs were screaming. My goal was to finish in under 30 minutes and I managed to in 30:05. I don't feel too terribly about it because I did spend some time waiting for equipment, as we had SO many people at the gym this morning. A great problem to have!

Yesterday's WOD is a fave:

Thursday, January 13

Kari Partner WOD

3x 250m Row/KB Rack Hold
10, 9, 8...3 Ball Slams/Plank
10, 9, 8...3 SDLHP/Steering Wheels (75/45)
10, 9, 8...3 Burpees/Tire Chops
3x 250m Row/KB Rack Holds

Hannah was my partner and we rocked it! I used 20# KBs for the Holds and tried to keep my Rowing under 2:00/500m and was fairly successful. I used the 20# ball for Slams, 65# for SDLHP, and the 10# sledge hammer for Chops. I tell you what, the Chop/Burpee combo really does a number on your shoulders! We finished in 40:24 or something close to that. 

Ok, enough of this chit chat, I need to go do some homework! Have a great Saturday and check in tomorrow for a delish recipe I made this week. It's totally Paleo/Zone friendly!


Thursday, January 13, 2011

What's That Under There?

I just made you say under where! Underwear! Tee hee!

Speaking of underwear, I have a funny story. Contrary to popular belief, I do not live at the gym. I am there quite a bit, sure, but I do leave to go to my other job. Some days I have to go straight from the gym to my other job as a Project Manager at a local tech company. It is a pretty sweet gig. My bosses are cool and it is really flexible. Anyway, I had to be there earlier than usual today so I figured I would just pack my work clothes (which are considerably dressier than my workout clothes) and change at work. No problems there.

I get to work and start to get ready for the day only to realize that I was missing a certain important undergarment. Awesome. What else was I to do but spend the day wearing my compression lifting shorts in lieu of said missing garment? Thank goodness I decided to wear pants today! How do explain that fashion statement if an Underarmour logo peaks out from the hem of your skirt?

Compression shorts at the office? How scandalous!

Today was another lifting day. We did Bench Press and Deadlifts. I did 105 for the 3 work sets of 5 reps for the Bench Press. Earl was there and talked me into trying to Bench 135 once. He scares me a little (not in a bad way), so I tried it and did it! It wasn't pretty but I totally got it! Knowing that I can do it really gave me a boost of confidence.

We only did one work set of Deadlifts today and I did them at 205. Less than my last Deadlift, but my hips have been killing me all week and I didn't want to overdo it. It is so easy to hurt yourself with Deadlifts. I found this graphic and it shows exactly how you should do one.


You have GOT to remember to keep your chest big and your back tight. Reset after each lift ESPECIALLY after lifting heavy weights. Form is key here, so keep that in mind as you lift big. One of my goals is to get my 1RM up to 300. I have such a long way to go!

Wednesday, January 12, 2011

I Don't Need No Education

That boy is a P-I-G pig!
Several new things happened to me today.:

1) I put makeup one while in my PARKED car after attempting to put it on at the gym, only to find there is not a mirror in our new restroom yet.

2) I started my first class in my Kinesiology adventure. Statistics. At NOVA Community College. It isn't too bad yet.

3) I truly felt old for the first time in my life.

I went to class after the gym this morning in my hoodie and....wind pants? Athletic pants? I don't know, they're Adidas. I wore them because, you know, it is a statistics class and one has to be comfortable. I had my old Jansport book bag and my sliver glittery calculator and I was all nervous like I was going back to junior high with my giant glasses and wonky teeth. I sat down and looked around and there they were. Barely out of high school in their skin tight jeans and Uggs. No notebooks. No bookbags. No books. Just giant phones and bohemian hair scarves. I overheard them talking while I got out my super cool Justice League folder and purple college-ruled notebook. One of them used the phrase "It's totally dope!" They also used the word "like" WAY too often. That is when I realized I am no longer a "kid." I know I am not old but I am definitely out of the "college" stage of my life. I wonder what my A&P class will be like. This should be interesting!

Tuesday, January 11, 2011

Who You Callin' a Dumbbell?

We started 6 am classes this week. I was a little nervous about it because I am not a morning person. I mean, NOT a morning person. DTM won't even talk to me until I have been awake for at least an hour because I communicate in mostly grunts and snarls. So needless to say I was a bit nervous for those champs that showed up for the 6 am class. Surprisingly, I LOVE it.

Yep, that about sums it up.

We also have just started a new weightlifting regimen to help people break through some of their plateaus. This is good because I am stuck on 115 for Bench and there is no way I am ever going to weigh 115 so if I am going to be able to reach my goal of benching my body weight, two things need to happen: 1) I need to get some sort of nasty flu and 2) I need to get stronger.

Today we worked on Shoulder Press and Back Squats. The whole point of this is to go as heavy as you can for 3 works sets of 5 reps WITHOUT failing. Here is how today went for me:

Shoulder Press:

2 sets of 5 reps at 45# for warm up.
1 set of 5 reps at 55#
1 set of 3 reps at 65#
1 set of 2 reps at 65#
3 sets of 5 reps at 75#--I failed once during the second set

Back Squat:



2 sets of 5 reps at 45# for warm up.
1 set of 5 reps at 95#
1 set of 3 reps at 115#
1 set of 2 reps at 145#
3 sets of 5 reps at 170#--This was an achievement because I usually top out at 165. YES!

Monday's WOD was really good but rough!

Monday, January 10

For Time:

800m Run
40 DB Snatches (20L/20R) (45#)
40 DB Cleans (20L/20R)
100 Sit Ups
40 DB Cleans (20L/20R)
40 DB Snatches (20L/20R)
800m Run

I used a 30# DB for everything and finished in 29:35. I was hoping for a better time, but I think this was alright.

Sunday, January 9, 2011

Water-balloon Double Unders?

I am surprised this hasn't been done at CrossFit Tysons Corner yet.

video