Minime 2008 : Journey to Crossfit Excellence

[minime]

another sort of random workout last night - i couldn't do the WOD because I have class tonight and we are doing fran... so I didn't want to rip my hands doing 120 kips last night and have my Fran suffer today! My fran will suffer anyway because I HATE 65LBS THRUSTERS!!!

Tuesday 21st October
Dynamic mobility exercises, shoulder dislocates etc.

Kettle bell warmup - 4kg bell, each arm no rest
swing x10
snatch x10
clean & jerk x10

Bench Press sets of 3
75-80-80-80-85

Deadlift
10 reps, 155lbs
30 second rest between reps

Mini-Metcon
AMRAP 10 mins
5 toe to bar (like knee to elbow, but a bit further)
10 burpee
15 box jump

4 rounds + ttb + 3 burpees

Lots of stretching and foam rolling - my left IT band is very tight and causing me some knee pain. Rolling it is extremely painful, I have a large muscle knot - i worked on it at gym, and last night before bed. Will do more tonight.

looks like a long workout - but it was really only about an hour.

Walking yesterday 5 miles, putting me at 87 for month. Biking is only at 54 so need to get some serious bike miles in if I want to reach my goal!

[JDR3]

Hope you kick Fran's ass!

[minime]

hey JDr! I didn't kick frans ass unfortunately.. no PR for me. It wasn't too bad though, every time I do fran it scares me less and less. Next time, I will get a PR hopefully

Wednesday October 22nd
Warmup group warmup in class - relay - walking lunge to pullup bar, 5 pullup, walking lunge back, 10 pushup... walking lunge with 2 8kg kb overhead, 5 pullup, oh walking lunge back, 10 pushup
Stretching, mobility exercises, some foam rolling of IT bands and my back (tight back)

Snatch instruction - I managed to get a legitimate squat snatch with 53lbs, very happy with this, the instruction was helpful. Any 53lb snatches I have done in the past have been bad to very bad lol.

"Fran"
21-15-9 rep rounds
65lb thruster
pullups

8:48

So half a minute off my PR, but I thought it would be worse. The room was very hot and stuffy and the 65lbs felt very very heavy today.

I walked a total of 4.5 miles.

Thursday October 23rd Rest day from gym
Legs very sore from fran.
Walked to work and home, and then to the store - total of 7 miles of walking

Made pulled pork & homemade BBQ sauce. Since I slow roasted an entire gigantic pork shoulder, our freezer is now stocked with the stuff. Very salty and delicious. Husband ate more meat than any man should eat in one sitting

as of right now I am at 98.5 miles of walking this month.

biking miles are not doing so good, though I did ride today out of necessity (was going to be late to work, couldn't get butt out of bed). I may not make my biking goal this month - biking is just not as enjoyable as walking in this weather. Today I forgot my gloves and my hands were sooo cold on the bike.

I will be going to New York City next weekend to see my big brother, who is coming over from Ireland to run the NYC Marathon. He has been training for this for about 6 months, one of which (recently) he spent unable to run due to an injury. He is back at it now though and will run on Sunday! I am very excited for him, and hope he makes it in his goal time of under 4 hours. As a man who was not too long ago overweight and a smoker to boot, he has come a long way and I am very proud of him!

My uncle too will run it - he runs it almost every year. His time has taken a hit over the years, I believe he said he now completes it in about 5 hours instead of 4. He is nearing 60 years of age. If I could still run a marathon at 60 having run 20 or more in my lifetime, I would be very happy with a 5 hour completion time.

So good luck to John and to Noel!

[minime]

after today I will be at 61 miles of biking this month.

[minime]

damn I am way behind on my journal!! grrr. Been busy at work and leaving now in 10 minutes or so to go to NYC for the weekend! very excited! LEts see if I can recap my workouts really quickly. I especially am disapointed I haven't been writing down my walking miles

Friday Oct 24th - Grace 65lbs clean & jerk 30 reps for time 10:48
400m on treadmill
1:30
1:23
1:20
1:15

walking 5 miles

Saturday Oct 25th - deadlift sets of three
135-145-155-165-170
climbed rope twice, then packed it in - shoulders sore

walking 4 miles

Sunday Oct 26th - rest day
long walk with hubby, about 8 miles (we were walking for hours!) it was cool. Went for icecream on the way home, very yummy.

Monday Oct 27th - rest day from gym
5 mile run around the river, don't know time exactly but less than 45 minutes (and there were a lot of traffic lights/road crossing)

rode bike to/from work - 6 miles

Tuesday Oct 28th - squat clean working towards 1RM, singles (warmup at 65)
75-80-85-90-95-100-105-105-110F-

400 walking lunge for time 13:37

rode bike, 7 miles

Wednesday Oct 29th - crossfit class, did a sort of team relay thing - teams of 2, one team member finishes round, next team member starts, total of 5 rounds per person

15 pullups
10 burpees
250m row
135lb deadlift

don't know time, but my team lost!! I suck at rowing, I am sooo slow.

ended up walking like 8 miles because I planned to take the bus home, missed the bus and decided to walk instead of waiting 15 mins in the cold.

Thursday Oct 30th - shoulder workout, didn't finish it shoulders got too tired/sore

press singles 55-60-65(F?!!)-65-65
push press triples 65-70-75-75-75
push jerk sets of 5 - 65-65- stop

walk, 5 miles

Today - I walked 3 miles to work and that is it.

Whew that was quite a recap!

Oh and after the 400 walking lunges, my legs were in absolute agony. I was good for nothing with my legs the rest of this week, even today they still hurt. I can't believe how painful it was! Butt too. Actually butt was the worst!

[minime]

98.5 + 33 miles puts me at 131.5 walking miles for october, sheesh that is a lot of miles!

biking miles, much worse - 74

combined total is over 200 so I guess I can use my extra walking miles to make up for my biking shortcoming!! ha ha.

I'm hungry.

Hi minime,

You sure did walk a lot of miles in October, congrats on a job well done and a goal shattered. You did what I failed to do for 2 consecutive months, walk 100 miles.

I got a measely 35 miles in during October after my walking came to a screaching halt with an injury.

The power of suggestion is amazing. I'll have to remember to drop them from time to time.

Happy November!

[minime]

hey pierini, thanks - it was certainly a good walking month! I saved some $$$ and got plenty of early morning fresh air. I plan to continue into november, no reason to stop now.

Have forgotten to give an update of my weekend~ well friday, saturday and sunday were all rest days for me as I was in NYC. We went to the halloween parade on friday night and it was so awesome. Really quite amazing. Then we ate dinner at almost midnight (only in new york ) where we sat outside in the cold eating steaks and watching costumed drunkards.

Saturday we ate brunch at 2pm in an irish pub, and dinner not long after. My brother and uncle had to go to bed early so we ate at 6pm in a fancy italian restaurant where I tasted a dessert I have never had - called 'tartuto' (?) which consists of vanilla & choc ice cream in a ball with a cherry inside and covered in chocolate. It was delicious!

On Sunday my brother and uncle had to leave at the horrible hour of 4AM to get transport to the starting line. Much later, we went to mile eighteen to look out for them - and again, at mile 22. Brother finished first marathon in 4hr 5 mins. Uncle finished 20th (+) marathon in 4hr 15minutes. Great job to John and Noel!

I have to admit I have gotten the bug and am considering a marathon myself. My hometown of Cork City Ireland will have the marathon in June for the second year running and I am toying with the idea of joining my marathon-addicted family members in a 26 miler.

I will not commit to it just yet... who knows if my legs would even take it. I think there are some people who can run marathons and some who cannot. I wonder which kind I will be.

We did a lot of walking at the weekend, I don't know exact distance but I am guessing 7 mile saturday and 5 on Sunday. May have been more, but I think at least that many miles.

[minime]

huh weird - i didn't mean to put a sad face in my post. I am not sad! he he

[minime]

Monday November 3rd
Thruster 1 rep max
65-70-75-80-85-90-90

Christine
3 rounds for time
500m row
12 deadlifts at bodyweight (105)
21 box jumps

13:43

not terrible but not great either. PR on christine is 13:19 I will try to beat this next time. Thrusters felt poor, I was pressing out a lot at the top therefore not generating enough power through legs. I believe my PR is 95lbs for 1 rep. I might have had 95 in me if I felt like going for it, but I doubt I would have gotten 100.

walking of 6.5 miles throughout the day

Tuesday November 4th
"pullup madness"
with continuously running clock, do 1 pullup first minute, 2 pullup second minute continue as long as able

14 rounds (PR)

Back Squat 5 rep sets
45-95-105-115-125

Micheal
3 rounds
800m run
50 back extension
50 situps (unanchored with abmat)

21:07

great workout last night - Micheal wasn't a PR but not too far off it, only need to cut 1.5 minutes and I am golden. Lol. Need to run faster, did runs at 9mph. and the first run, half of it was slower as I didn't do a warmup run.

walking of 5 miles.

Tonight is class - i am sore all over though, especially abs from all the situps. And my hands are very sore from the 105 pullups.

To note - i have not written warmup in but I have been doing shoulder dislocates every workout, as well as various stretches and dynamic mobility exercises - shoulder reaches, twists, hip rolling, neck rolling, cat camels, bird dogs, downward dog, upward dog, side plank holds, rotator cuff exercises etc. etc.

[JDR3]

Workouts look good Mm!

Sounds like a great time in NY.

Congrats on the 14 rd. PR!!!!!!!!!!!!

[minime]

ugh have fallen off on logging again - I hate when that happens then I have a hard time remembering my workouts!!

Wednesday November 5th Crossfit class
We did a sort of tournament as there were a bunch of us, for me it ended up being something along the lines of:

75lb cleans max in 2mins - 19
pullups max in 3 mins - 41
155lb deadlift max in 2mins - 13
burpees max in 3 mins - 40
65lb thruster max in 2 mins - 16

I was happy with my performance especially my cleans, they felt strong. I didn't win though

4miles walk

Thursday November 6th rest day, 6 miles walk

Friday November 7th was in gym, feeling wishy washy then friend came in and wanted to skip WOD and walk home instead so I did... before leaving I did quickly

strict pullup 4-3-3-3-2

Front squat madness - 1 bw front squat the first minute, 2 the second continue as long as able.

got to 6 and it was SOOO hard!! I was shocked at how heavy 105 felt, not sure why I expected it to be light,lol

Bench 65x5, 75x5 packed it in, shoulder felt weird

walking 10 miles when I got home I took hubs to Trader Joes to help me lug groceries home, got him a walk in and got my days total up to the double digits!

Saturday November 8th
Running - outside, around river, on empty stomach
7.8 miles at a 8:27 pace

Felt totally fine if a little low on energy from no food. I wonder what the cut off is in terms of miles/hours where one would physically be unable to continue running without fuel (sugar)

walked about 2 miles in late afternoon.

Sunday November 9th rest day, leisurely walk about 2 miles in afternoon.

It is my birthday today, and I am 26. HUbby had a surprise party for me last night, I was really surpised and unfortunately dressed in ugly clothes, with no makeup and unwashed hair... It was very sweet of him though and I had a good time. This weekend I drank too much beer and ate a lot of cake. It was chocolately, it was good, and there is still some in my fridge.

[sweetdream]

Ok- I know I let it consume me and I think the solution is to not be so wishy washy..you are totally right, I do it all the time. I am good for a week then I get off track for a week.

now that I am back to waitressing 4 days a week I think it will really help me get moving again like I used to be. it may sound weird but I love knowing that I am walking around for 8 hours instead of sitting half the time. I am too antsy to be someone who sits all day!!

I do make it harder than it has to be so I will take option 2 because I just need to stop making excuses, start eating healthy and then I will be at a weight I am happy with. I bet that has been the major issue, underestimating the food I eat so I am going to not eat out anywhere and make my own food as much as possible!

p.s. I get worried that since I am banned from the gym for a month that the ellliptical 6 days a week for 30 days isn't going to help me...does it matter if I do this every day? I mean it's cardio, right? I don't have running shoes and I am making an excuse not to run because the shoes I have are very old and I know it makes a huge difference to me, I feel it in my knees...bad news so is it bad to just keep doing the elliptical? or should I just STFU and do my cardio!!@

[sweetdream]

Originally Posted by minime

Sunday November 9th

It is my birthday today, and I am 26. .

HAPPY BELATED BIRTHDAY!! my best friend's birthday was yesturday too, how weird!!!! hope you had a last!

[JDR3]

Happy B-day Mm!