Last Night’s Workout

I haven’t talked about Crossfit in awhile, but that’s still happening. I go three days a week, which means I spend five days a week in some kind of muscle pain. I’m definitely back to my normal strength since the installation and even benched a 115lb PR last week that made me feel like a freakin’ hulkamaniac.

That lasted an hour until I realized you can’t see my muscles because they are covered by a layer of delicious cupcakes and brownies.

I thought I would share last night’s workout with you guys since I haven’t posted one in awhile. It was on the easier side as far as Crossfit goes (super thankful for that because I was tired) and I didn’t have too much trouble getting through it (except for the knees to elbows – those are always hard). Well, today things hurt. They hurt a lot. So maybe it wasn’t as easy as I thought.

Substitute knees-to-elbows with another ab exercise, like v-ups, if you don’t have a bar to hang from. You can also fake the jump rope to make this into a no equipment workout. It’s a good one. You’ll feel those jump ropes after the lunges, I promise. Then, you’ll thank me after Thanksgiving because you didn’t turn into a stuffed turkey.

 

 

Crossfit Ab Workout

I ran two races this weekend, but more on that later. First, I wanted to share the awesome ab workout I did on Friday.

Remember with the 60 repetition exercises, you are doing 30 reps on each side. It hurts me to sneeze and laugh right now, so this is a good one. Also, you probably only have to do this workout once to get those abs you’ve always wanted. #lies

Speaking of that workout, I always find myself at Crossfit the day before a race. I guess I like to punish myself more than necessary and it’s always a terrible idea. During the last quarter mile run, I hurt my lower back. My trainer did a few very painful stretches on me which helped, but I wasn’t sure if I was going to be able to run my races. I had a hard time getting up from the couch and was walking like a hunched over old lady through the next morning. Luckily it seemed to clear up enough in time for my race on Saturday. My point here is do not do as I do.

The 5-miler on Sunday went OK. My legs were tired, I didn’t feel great, and I walked about 2.5 minutes of it for a 47:43 finish time. That’s two minutes slower than last year but still better than I expected. That means Ananda is the giveaway winner with her guess of 47:39. Congrats Ananda!

More on those races in a day or two. :-) Have a good Monday everyone!

 

 

Six Miles of Suck

Oh, hey there stranger.

Dusted that baby off and plugged it in for the first time in four months. That can only mean I did the one thing I hate most during the summer: I ran outside. Spoiler alert: it sucked. And it was only six miles.

Hey, remember when I ran 18 half marathons and two marathons? Someone remind me how I did that because this was hard. And slow. And humbling. And I wanted to die on the sidewalk during the last two miles.

My second marathon was faster, so I once ran quadruple the miles at that pace. The only thing that kept me going was Michelle. No way in hell I would have finished those miles running if she wasn’t next to me telling me not to walk. Anyway, here’s a cute picture of Michelle and a crappy picture of my red face afterwards that I stole from her.

I’m going to take into account that it was disgustingly hot. And it was the longest run I’ve done in four months. And that I went to Crossfit on Friday and Saturday and my legs were (and still are) super sore. And I was tired. Well, I’m always tired. I have not been sleeping well for almost two months now. It takes me at least two hours to fall asleep every night…because of THEM. (Someone tell me how to get comfortable in bed, please.)

Even with all the negatives, I feel like that run shouldn’t have been as hard as it was. We did score some good Samaritan points by finding an iPod Touch and emailing the owner that we found it. Well, that was after looking at the selfies and booby texts she sent to friends. But still, that’s got to give me some good karma for my next outside run.

And because I haven’t posted a Crossfit workout in awhile, here’s what I did on Saturday.

How to: barbell deadlift (you can also do them with dumb bells) and kettlebell swing.

I used a barbell with 75lbs for the deadlifts and a 25lb dumb bell for the swings since the gym didn’t have a heavy enough kettlebell. So, don’t think you need actual kettlebells to do the swings.

You should try that Crossfit workout and then try to run six miles the next day in 200% humidity. You’ll love me forever.

Five for Friday

1. Remember: Google Reader is buh-bye after Sunday. If you’d like to still follow my blog, there’s a bunch of different ways to do it that you probably already know about. But just in case, here’s how you can follow me:

  • Bloglovin’
  • Feedly
  • The Old Reader  < — just like Google Reader (thanks to Ananda for pointing this one out)
  • Facebook
  • Email < — Check my right-hand side bar for the form.
  • Walking behind me quietly

There are more ways, but you get the idea.

2.  I’m finally doing something other than watching movies! I feel like a real grown up. Tuesday night, Hubs and I went to see Daniel Tosh and I even snuck in a picture.

Daniel and I graduated from the same university so that basically makes us besties. He was extremely funny. His delivery is just like on Tosh.O except it has more F-bombs and is way more offensive. I’m sure I’m going to hell for laughing at some of those jokes.

3. Ok, so I’m still watching TV and movies. Like that’s gonna stop. I made it to season 3 of Deadwood and I’m still loving it.

I’m gonna be sad when it’s over.

I’m thinking of starting House of Cards or The Tudors next. I hear HoC is great from everyone but I never hear much about The Tudors. Anyone like that one?

4. I’ve been quiet on the Crossfit front, but mostly because my trainer has been giving us super hard and super boring workouts that I don’t think are worth sharing (like, 150 wall balls and 150 slam balls for time. *snore*) On Wednesday, he gave me a really light workout in comparison to what he normally gives me and I didn’t want to kill myself afterwards. So please enjoy this workout that will not make you want to kill yourself.

I hadn’t been to Crossfit in almost two weeks, so I actually felt this in my quads and abs the next day. Crazy how much fitness you can lose in such little time.

5. I’m headed to Tampa tonight to see Ke$ha. Again. I love her so much. I love her enough to go to a show in which she is headlining with Pitbull. I can’t think of anyone I would rather never hear from again than Pitbull, so it’s obviously true love. And if you don’t like her, I don’t want to hear about it. Only declarations of love allowed. I’ve been looking forward to this all month. It’s gonna be so much fun! Once I get there of course.

Hurts to Laugh Abs

This week went considerably slower than last. I’m still spending mass quantities of time in the gym, but mostly because I don’t want to sit in my hotel room and stare at a wall. Therefore I’ve been doing lots of miles on the treadmill. Most of those miles are walking but I’m still working on that one speedy mile.

  • Friday’s mile: No speedy mile. Went to bed early.
  • Saturday’s mile: Race day and we know none of those were speedy.
  • Sunday’s mile: 8:34 pace.
  • Monday’s mile: Tried an 8:27 and lasted one whole minute.
  • Tuesday’s mile: 8:27 pace.

Those miles are getting considerably harder to maintain. I’m still aiming for something in the 7’s by next week.

My trainer also sent me a workout to do in my hotel room that I thought I’d share. Let’s just say I haven’t done a plank in probably two years or a pill bug ever, so I was feeling this.

How to do:

A few of those videos have beginner and advanced moves, so if you’re just starting out, don’t be skerred.

Get ready for those abs to hurt. Probably a good idea to give all your unfunny, depressing friends a call after this one. You’ll want to hang out with them.

 

Moves Like Jager

It took a little over a week of being back on track but I’m happy to report I’m out of my workout and eating funk. Finally! I know it only lasted three weeks, but that’s a long time when it comes to your waistline. I’m still not back to where I was pre-gluttony and I still may be thinking back lovingly to that day a week ago when I ate nine marshmallows dipped in Jif chocolate peanut butter, but things take time. (I don’t recommend that by the way. I mean, I do. But, I don’t.)

Anyway, my biggest fan recommended I post some pictures of myself doing Crossfit. Since I’m such a people pleaser (not really), I’m going to do just that.

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On Saturday, we did a modified version of the Dirty Thirty.

Modified Dirty Thirty

There are usually squats and lunges in there, but our trainer was being nice since he mutilated our legs during our workout two days earlier.

Also, if you like the workouts I post, you can follow my Workouts pin board on Pinterest. I’m not on Pinterest much, but I try to post them all there when I think about it. I also keep them in an album on my blog Facebook page. A lot of the workouts are no equipment needed, so if you’re looking for something new, check them out.

Ok, so here is me doing Crossfit in all my glory. Also, it might be helpful for any of you who don’t know what these sweet moves look like.

Wall Ball

No, I did not change outfits in the middle of my workout. It was a different day. Although, I do aspire to make my workouts like a Celine Dion concert of outfit changes. I’ll keep you posted on how that goes.

Kettle Bell Swing

I am smiling because my trainer makes me laugh, not because I love jumping pull-ups.

Jumping Pullup

The push press is one of my favorites. It’s awesome for the shoulders and makes it hurt to wash your hair for two days. Oh, and if this girl says anything about me not having extra weight on that 45lb bar, I will shank her. I did 30 of them for time, I don’t need to be getting crazypants.

Push Press

So, there you have it. Just a little peek at what I do during Crossfit every week. :-)

New Beginning

So, I went out Friday night. Hubs had plans to take his team out from work as a thank you for finishing their first game. I wasn’t going to go but hubs convinced me at the last minute with promises of lots of food and all-night access to his bad self, so how can I say no to that? So yeah, not planned but it happened.

Things that also happened. Shots.

And then nachos.

And then peanut butter ice cream pie.

It was all sorts of awesome. I think I just really needed to have fun and eat something that I really wanted for once instead of ordering the healthy thing. So, I broke my no drinking rule and then I ate all the things.

Oddly, I do not regret it at all. Not even when someone called me out for shoving all the nachos in my face. It was delicious and that person can suck it.

Saturday morning at Crossfit, in what was possibly the worst timing ever, I had my body fat calculated. Getting on a scale after Gluttonfest 2013 was slightly humbling. In case you’re wondering, I have 22% body fat and I’m pretty sure 15% of that was nachos. My body fat is considered “average” but even so, I was a little disappointed only because I’ve been lower before. I just really wanted some type of starting measurement since it’s been awhile since it’s been checked. I’ll have it checked again in a month and in the meantime I’m going to try to get those numbers down.

My trainer also gave me a little nutrition pep talk and it made me feel a lot better. It was nothing I didn’t already know, but sometimes it just helps to hear it from someone different. Saturday was also the first day in a week where I didn’t think, “I feel like total shit today.” So finally, my poopy pants are off and my big girl pants on. I’ve been eating extremely well the past two days and even had an almost too awesome nine mile run yesterday.

This was our workout at Crossfit by the way.

Here’s a video on how to do a ball exchange.

Our trainer has this new thing where he likes to make each card worth 10 reps instead of what is actually on the card. So basically, we do more reps and the card just chooses which exercise we do next.

For my cardio, I picked the stair stepper while hubs ran a quarter mile. You can pick whatever you want – jump rope, jumping jacks, the river dance. Whatever gets your heart rate up. Today it hurts to laugh and sneeze, so try it out. It’s a good one.

Working Up a Sweat

I haven’t talked about Crossfit in awhile but that’s still happening 3x a week. I still love it. A lot. I keep forgetting to post my workouts on the blog (but they’re still on Daily Mile), so I decided to make up for that today with two workouts I’ve done recently.

First up is a 10 rep workout.

Here’s a YouTube video on how to do mountain climbers.

I love workouts with a lot of sets of low reps. It makes me feel like I’m doing less work even though I’m not. If 10 sets is too much for you, do five sets. Originally, my trainer had me doing five sets until he saw that it was too easy for me. I love that he calls me out and knows when I can do more because you know there’s no way in hell I’m going to tell him something is too easy.

Hubs and I did this workout on Friday.

Here’s a YouTube video on how to do body rows.

You can substitute pull-ups for body rows if you want some extra torture. Also, make sure that quarter mile run is fast. Both of these workouts are for time, so don’t go resting between sets now. :-)

WTF Arizona

I forgot to mention the day before I flew out to Arizona I got my hairs cut. Say hello to my new bangs.

I can’t stay away from bangs for long. I just don’t know what to do with the hair around my face if I don’t have them. Everyone else without bangs looks so good. About once a year, I think I can pull it off so I grow out my bangs, but I just end up looking homeless. Plus, bangs are good for covering up eye wrinkles that heavy photo filters can’t.

So far, I’ve been keeping up with exercise every day thing while I’m out here. On Tuesday, I did a workout using my Crossfit Deck of Cards app. (It’s for Droid, not sure if it’s on iPhone.)

Best dollar I’ve ever spent that wasn’t on a cookie. This app saves me when I’m on travel.

I’m starting to notice the weirdness that is Arizona. I didn’t know that Arizona is just one of two states that doesn’t recognize Daylight Savings Time (Hawaii is the other). I thought all of Mountain Time Zone did that. But no. Arizona is special and even has a time zone named after it. So, I’m in Arizona Time Zone, also known as the time zone when all TV shows come on an hour late.

I guess it wouldn’t be so annoying except that all the commercials still say shows will be on at the regular time. I was up till 12:30am just so I could watch the Sons season finale on Tuesday. Did anyone see it? It had one of the single most disturbing scenes I’ve ever seen on TV. And if you watched it, you know what I’m talking about.

There’s a Dairy Queen down the street from the hotel that is “closed for the season.” Now I’m upset that Arizona thinks there is a season for ice cream. It’s not like this is Alaska. It was 80 degrees out yesterday. I can’t even think of anything funny to say, because having a season for ice cream is no laughing matter. So all I can do is leave you with a picture of a bunny eating ice cream.

By the Numbers

1. After New Orleans but before the great plague hit, I did this little workout.

Hubs and I asked our trainer for “medium” workout and this is what we got. Let’s just say after four days of gluttony, those box jumps killed. I probably could have done two sets had I felt less…New Orleansy. Still, it’s a good workout and you can always use a stepper or stairs if you don’t have a box for the jumps. (Just be careful.)

2. I’m running the Orlando Half Marathon this Saturday. Hey, maybe I’ll actually run the race this time. I figure three weeks of booze, no training, and the flu should put me right on track for a PR.

I’m not 100% better (still congested), so instead of a time goal, my new goal is for Michelle and I to recreate this picture from this same race two years ago.

Got that, Michelle?

3. I just found out I have a two week work trip to Sierra Vista, AZ starting this Sunday. Nothing like less than two weeks notice for a long ass trip. I checked the weather. It’s 35 degrees out there at night. Since I only have one long sleeved shirt, I’m going to have to pull a Chandler to keep warm.

I messaged back and forth with Tara yesterday. She assured me Sierra Vista is a crap hole (might not be her real words) and that she pities the fool who goes there (also might not be her real words). So I guess I’ll just have to bring the fun with me. At least I hear there’s a good, sketchy biker bar near the hotel.

4. I’m not one to tell people what to do. But, I’m going to tell you what to do. Eat this.

I don’t even like Boston Cream Pie but this stuff is good. I’m having a problem keeping it in the house because someone else’s greedy little mitts is getting a hold of it.

5. I found out what my babies would look like should I have them.

I was always worried that my kids would be ugly, but now that I know for sure, I’m gonna have ten of those beautiful creatures.