Minime 2008 : Journey to Crossfit Excellence

[minime]

Hello all, I had a great long weekend - though it is never long enough

Friday October 10th
"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

I did V-ups instead of situps (GHD hurts my back for situps), and I used only 125# for deadlifts.

27:14

Also, I walked Friday - to work, to gym, to bus stop from gym.. Total of 5 miles.

Saturday October 11th
1 mile walk in morning to library and starbucks while hubby slept
Mountain biking in afternoon - 3 hrs on the trails but some resting for my slightly out-of-shape hubby I believe we covered about 15 miles in total. Afterwards we went for ice cream. Saturday night, I ate wings for dinner and 3 beers

Sunday October 12th Rest day -went for a leisurely walk with hubby in the afternoon, 2.5 miles.

Monday October 13th Tufts 10k for women
My time was 49:51

Wings for lunch (yes a very wing-filled weekend ha) and then my friend and I decided we might as well go to the gym since we were right by it.

7 rounds for time:
21 shoulder press (45lbs)
21 back extension

32:08

this is a PR for me as last time I think it took me 32:37... not a huge pr but I'll take what I can get! I can't stand this workout, I hate strict presses and 147 is just ridiculous.

Also, with walking from Train, to race start, to lunch/gym etc. and then to Trader Joes for groceries later that evening I walked about 4 miles, maybe more.

Whew, what a weekend!

End of weekend walking/biking totals:

Walking - 50 miles
Biking - 47 miles

[minime]

More information on my 10km race....

Going into the race I was very nervous, I had basically done no training for it, my running lately has consisted of whatever comes up in the WOD (the odd 400s/800s) and sometimes a mile on the treadmill. I was wearing my nike frees and utilising the 'forefoot running' style that I have been adopting lately (but never for so long a distance)

I was initially worried that I would not be able to complete the race, therefore I started out slow (with the singular goal of completing, hopefully without injury). I got into the 8 minute mile group and headed out. I used my heart rate monitor for the first time in a while... I decided it would be good for pace management.

I let my heart rate get to the low 160s and then maintained this pace. I passed the 1 mile marker and was surprised - the first mile had seemed like nothing. I saw that my pace was in the region of 8:30/mile and I decided to keep this up.

After three miles I realised I was doing just fine, and stopped being such a slowpoke. I let my heart rate creep up 10 beats per minute, and then passed the next mile marker, and let it creep up further.

I was feeling strong!

Going into the sixth and final mile, my heart rate was firmly in the 180+ region. I still felt good, though was beginning to feel quite tired. I was running quite fast now.

The last 1/4 mile I basically sprinted, and it felt great! I gave it everything I had left (which was probably too much...darn pacing) and finished strong. My heart rate was 193 and climbing the last time I looked at the watch... I am guessing it reached close to 200 but i forgot to check afterwards.

All in all, a great experience! No pain afterward, except for some on my feet/toe, from 'rubbing' of the shoe. No knee pain, no shin pain, it was quite amazing.

today my calves hurt quite a bit, as do my thighs. But I feel good! (though ravenous)

So that was my first 10k race!

Congratulations on your first 10k. That's a decent time for someone who didn't do much running-specific training.

[minime]

I skipped out on gym last night... I walked over there but I just felt so tired and drained, instead I went home and went to bed at 9pm! I was pooped!

Walking yesterday, a little over five miles. Today so far I am at 3.5 which includes walking to work and a walk at lunch time, and plan to walk to gym then to train station home, expect to be at 5 for today also.

So miles for october will be 60 by the end of today.

I think I will definitely be able to make it to 100 on both walking AND bike miles this month.

I got a great deal at the fruit stand today - I got four apples for one dollar (local apples) and 5 tangerines for one dollar. That is 9 pieces of fruit fro 2 dollars, a good deal in my book (though the tangerines have a lot of pips, quite annoying)

It seems I have lost a pound or two.

[minime]

thanks pierini, I guess it is a good time! I am never happy though, I guess that is the nature of the beast

[pseudonym]

a sub 50 on your first 10K is a great effort MM! way to go!

[CF-OC_gal]

Hey MM! That was a superb 10K time.

Congratulations on all your accomplishments. I often pop in to "lurk" at you and what you are doing these days.

[pseudonym]

At the risk of seeming like that weirdo who trawls through back issues of peoples training journals your Nicole effort last month was outright impressive.

You would have officially come second at CrossFit Brisbane with those numbers (and very comfortably so) ... we have some downright beasts training with us too.

way to go!!!!

[minime]

Thanks guys!

Linda, great to see you around here - how has your training been going lately?

pseudonym, thanks - i do think nicole was a strong one for me as I am a reasonable runner. My pullup numbers could have been better and hopefully will be the next time!

I don't know what is wrong with me this week, i feel like garbage. I have no energy, I am totally dragging.

Wednesday October 15th CF class - we had a fun time, played tag and then walking lunge tag (hilarious) to warmup. Also usual pushups, squats etc.

Worked on kipping, teaching some new people how-to

We had seven in our class, and limited space... Did a workout where there were 4 stations, and 2 people went head-to-head at each for a minute, whoever won moved left, whoever lost moved right etc. The goal was to get to the fourth station (cleans) where there would be one person, and get some 'points'.

We did five minutes on, 2 minutes rest, 3 times.

I did terribly, and ended up doing tons of burpees and pullups, as well as quite a few kettlebell swings. Try as I might I could only 'win' kettlebell swings one time (30 reps 1 pood, 1 minute) to get to cleans (8 reps)

Confusing! But it was fun.

Finished with some bottom to bottom squats - 10 squats, 10 seconds in bottom positon, 7 times.

Thursday October 16th
Single Arm Kettlebell Warmup
4kg bell - Swings 10L/10R
Snatches 10L/10R
Clean & Jerk 10L/10R
8kg bell - Swings 5L/5R
Snatches 5L/5R
Clean & Jerk 5L/5R

Also did shoulder dislocates and various dynamic mobility exercises

21-15-9
Bench press 65lbs
Knee to Elbow

wasn't timing really, just wanted to do some bench and 65 felt heavy! About 15 minutes I think, bit more maybe.

1/2 annie
25-20-15-10-5
double under
situp

4:21

stretching, foam rolling, home

Everything felt weak. Was a crap workout where I was just wandering around doing random stuff. Today again, my body hurts and I am tired. Taking day off again. Sigh.

[minime]

Oh forgot to update walking mileage -

Wednesday and Thursday, 5 miles each. Today walking to and from work (skipping gym) and short lunch walk - brings me to 6 for today.

Total walking miles this month - 76 (wow!)

Will try to get some miles in on the bike this weekend.

I wonder if all this walking has anything to do with my low energy, I mean it is hardly intense, I walk at a brisk pace but I hardly break a sweat. But I dont know, 76 miles is a lot for these little legs to cover in less than three weeks.

[JDR3]

Nice avatar Mm!

I haven't posted to you in a while but you know I always check
your workouts.
I think all the walking/biking is slowly wearing you out.
That, along with your CF workouts has got to be taking some type of toll.
Just my 2 cents.

Great job on the 10k run!! CF workout times look very good!

[CF-OC_gal]

Originally Posted by minime

I wonder if all this walking has anything to do with my low energy, I mean it is hardly intense, I walk at a brisk pace but I hardly break a sweat. But I dont know, 76 miles is a lot for these little legs to cover in less than three weeks.

Remember those "aching sticks of pain?" I haven't had them in a long while but I don't miss them either. Maybe you should try to avoid them too.

Rest time is as important as the time you spend working out especially at the volume of training you do. That will give your body time to recover and grow more conditioned. Your CNS may be telling you something.

[minime]

hey JDR and Linda thanks for stopping by! Yes, I think I have been wearing myself out slightly with the walking and the WODs, it is probably a case of my burning more calories and not eating enough to make up for it. As I said I have lost a couple of pounds the last few weeks which has probably left me low in energy. Need to eat more.

Friday 17th October rest day from gym, went to see cirque du soleil it was AWESOME!!

Saturday 18th October 11 hours of sleep, big brunch and a whole milk cappucino on the way to the gym = filthy fifty PR!

"Filthy Fifties"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Notes - I only jump to a 20 inch box, and I used the 14lb ball for tosses

31:05 (!!!)

I was so psyched! I have not been able to beat my 34 minute PR for a long time and now I have! If I could just do the burpees faster now, they took me 6 minutes.

I walked to and from brunch at a light pace (2 miles round trip), to gym and then to Trader Joes afterwards (moderate pace - 4 miles total) and took the bus home. Total miles 6 (month 82)

Sunday 19th October Complete rest day. Went to see two movies - W and Body of Lies. Felt good to rest.

Monday 20th October
Dynamic Mobility warmup stuff, some jump roping

WOD
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

I used the 'girls' weight of 65lbs

5 rounds even

I had one minute to spare but was so angry because of the WOD being so hard (especially the SDHP) that I didn't bother trying to squeeze in a partial round.

Grrr this WOD made me mad!

Running 1 slow mile on treadmill (7mph) and packed it in. I think I am not fully 'run' recovered yet, my calves felt sore still.

Plank holds - 1:31, 1:19, 1:02

with pistol practice in between. I still cannot get a pistol on my left leg.

Rode my bike - 7 miles total.

[sweetdream]

Oh boy Minime... see, this is my problem, if I don't eat any of those things for 6 weeks I go insane and it starts to affect my brain! Is there anywhere in the middle? like can I have bread as long as it's naturally made, made with no fructose corn syrup with peanut butter?
or do I really have to say no no no?

honestly the bread thing was not my normal intake of bread, there is literally a garbage bag FULL of rolls from a left over benefit!
and another honestly, once a week I allow myself to have a few slices of veggie pizza and I can't give that bread up either!

the probem with giving these things up for 6 whole weeks, not eating any of them, not even a slice of bread is that I know I don't want to live that way forever and if it changes my weight for the time being thats GREAT, but I don't want to have to do that the rest of my life, see what I mean?

So in your opinion would it have the same effect if I did this 6 days out of 7 and that 7th day picked one thing from that list to eat in moderation??

[minime]

well talia - it all comes down to how bad do you want it? I am sure you look great already and perhaps you should just keep up with trying to train more intensly and eat as well as you can.

I would have a hard time giving up all grains for six weeks also, but if I had to lose weight reducing my carbohydrates would be my first step. But that is just me, I find I feel much better when I don't eat any bread anyway. Even this past weekend, we went for brunch to my fave place, and I usually get a stack of pancakes or french toast but instead I ordered 3 eggs, ham and a fruit platter and just had bites of other peoples toast. Believe me I felt hugely better, no 'carb coma'!

I still eat about 100g or so of carbs per day which is plenty in my mind -
veggies - about 20g
fruit - about 50g
oatbran - 18g
plain yogurt - 12g

plenty of carbs. But if I were to try to lose weight, I would ditch the oatbran & limit fruit more to get the numbers down. Less carbs, more fat means less hunger and rarely do I feel any 'cravings' for things. Sometimes I get EXTREMELY hungry sure, but for meat, not 'bad stuff'!

So there is my dietary babble.

You may want to consider trying to increase your level of activity - if I recall correctly you used to waitress (walking around all day) and now you do not? Maybe try being more active in general not just in the gym.

This month I have been focusing on walking everywhere or riding my bike, and have lost 2lbs (i didn't plan to lose any weight)