091907

Workout:
3 rounds for time:
800 meter run
50 supermans
50 situps

29:40

7:30 am at the track. Beautiful morning, but it started raining everytime I started the situps (which I plopped down and did right on the track). The field is overlooked by some state office buildings, so I was a little paraonoid the drones were all gazing out the windows wondering why that girl was writhing about on the ground in the rain. I was glad no one cared enough to call the paramedics - really officer, it's just Crossfit.

091807

Workout:

200 Sumo Deadlift High Pulls (28 lbs.)
50 Dumbell Thrusters (10 lbs. each)
100 SDHP
35 DB Thrusters
50 SDHP
20 DB Thrusters

30:25

091707

Workout:
"Diane"
21-15-9 reps of
53 lb. deadlift
assisted handstand pushups
4:28

6:30 pm - walk 3 miles. Absolutely perfect weather - 75 degrees, not a whisper of wind. I wasn't feeling well because of a really bad toothache, but I couldn't help but take advantage of the nice day. We get maybe 5 days a year this perfect, it's a shame to waste them. The dogs were happy to go, they do love their walks!



Breakfast - 1 cup Special K Vanilla Almond; Lunch - Eggsalad sandwich, cookie; Snack - 1/2 Cliff Builder's bar; Supper - Beef Enchilada; snack - 1 piece chocolate cake; 1 small piece dark chocolate before bed

091407

Legs were trashed today from the thrusters yesterday and Judo last night. I was going to go hiking, it's such a beautiful day, but my knee is pretty sore so I think I'll skip it.

10:30 am - Workout
3 rounds for time
50 tuck jumps
75 squats

11:15 am - Lunch
scrambled eggs (1 egg + 2 egg whites)
1 c. grapes
handfull of peaunuts + 1 choc. covered almond

2:00 pm - snack
pb&j
1 shortbread cookie, 1 mini hershey's choc. bar (chocolate cravings kicked in!)

5:30-6:30 pm - Sparring class-very hard workout, we were soaked when it was finally over. My knees are screaming tonight, feels like I ran a marathon on concrete.

7:00 pm - 1 piece low fat string cheese, 2.5 oz turkey breast, 2 mini hershey bars (gotta get my carbs from somewhere!)

8:30 pm - hamburger w/bun, cookie

1 piece dark chocloate before bed (I gotta cut back on the chocolate, but I can't help it! Life isn't worth living without chocolate.)

091307

11:00 - Lunch
chicken fajita w/1 low carb whole wheat tortilla, 1/2 c. low fat mozz. cheese, 3 oz. chicken
1 1/2 c. romaine lettuce, Walden Farms blue cheese dressing
1 choc. covered almond

1:00 - one Hershey's miniature choc. bar

2:30 - Workout
"Fran"
15-12-9 reps.
53 lb. barbell thrusters
Jumping pullups
7:50

3:00 - Snack
1 piece low fat string cheese
pb&j sandwich w/1 tbsp. Smart Balance peanut butter & Sarah Lee low carb bread

5:30 - Snack
3 oz. turkey breast
1 cup grapes
handful of peanuts, 1 choc. covered almond

6:15-7:15 - Kyuki-Do (forms)
7:30-9:00 - Judo (pins, takedowns, escapes, chokes)

9:15 - supper
scrambled eggs, french toast (low carb bread, sugar free syrup, Splenda)

one piece dark chocolate before bed

Judo Belt Test

Belt test in Judo tonight. I did ok, considering I was partnered with a guy a foot taller and 50 pounds heavier than me. Needless to say, I was tired when it was over. He really gets me up in the air on ippon and I get to do a really nice, hard breakfall. You know, the kind that wakes up your mom, who is sleeping in the audience. Plus everyone goes, "Oooooh." Sometimes it's more satisfying to do a great breakfall than a great throw. Not that I ever do great throws, but I'm hoping to someday.

The hardest part of the test for me is usually the interview. I always end up talking the the Grandmaster, who is Korean. He is an incredible judoka, and it's an honor to even bow to him. But I can't understand a thing he says. He doesn't speak very good English, I know about five Korean words, and he's asking me questions in Japanese. Recipe for disaster. He probably thinks I'm a blithering idiot because I always end up saying "I don't know sir." But I honestly have no idea what he is saying.

CrossFit is going great! I just got my rings in the mail the other day. It's a lot harder than it looks on TV. But my 5K times are down, my pushup and sit up numbers are up, I'm working on the pull ups, and my Oly lifts are not quite so terrifying anymore. I think it's really helping with my martial arts as well. The other night in Judo class the Sensei came over and asked if I was ok. When I assured him I was, he said "Just checking, because you aren't sweating." Yeah, CrossFit!

6/23/07 - CrossFit

RX'd

Complete as many rounds as you can in twenty minutes of:
5 Box Jumps
10 L-Pullups
15 Knees-to-Elbows

Completed:

5 box jumps (12" box)
10 jumping pullups
15 "attempted" K2E or V situps, situps or a mix

10 rounds + 5 BJ + 10 JPU

Friday June 22, 2007

Heavy, heavy fog this morning so I went for a run/walk. I LOVE running in the fog or drizzle. It looked like it would be a nice cool misty run, but it was very hot and humid. Ran 1.25 miles, walked 1.75.

When I got back to the house I "attempted" to do CrossFit's J.T. WOD.

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

I did parallel dips on two chairs with my feet elevated, HSPU with my feet on a barstool and knee pushups. I managed 21 of everything the first round, then 10 HSPU, 15 dips, and 15 pushups. I absolutely could not do one more of anything. My arms didn't hurt, they just failed completely -- I couldn't hold myself up.

I think I've lost a few pounds, and I haven't been eating that great. CrossFit is amazing!

6/20/07 - Running

Rx'd - Run 10K

Did - Run 5K (38:55)

Missed the pullup workout yesterday. I have to do the pullups outside and the wind was literally blowing 40-50 mph. I may try to do that tomorrow.

I've only been doing CrossFit for one week, but my arms feel and look much more toned. I've probably done more arm work this week than I have done all year. I noticed the running was a bit easier today. I ran all but .25 miles of the 5K, I usually need to run steadily for a month before I can do that.

6/17/07 - WOD

WOD

21-18-15-12- and 9 rep rounds of:
95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk

Time: 21:51 - 43 lbs.

Birthday party yesterday and today (and one coming tomorrow), so I have od'd on cake. My mom makes out of this world homemade (not from a box) chocolate and lemon cake with fudge frosting. Impossible to resist.

Overhead Squats

WOD Overhead squat 3-3-3-3-3-3-3 reps

3 x 43 lbs.

Too much weight to get down low enough, I should take some off next time.

Judo last night - takedowns, pins and escapes. Probably Kyuki-Do sparring tonight.

6/14/07

I did the CrossFit WOD this morning. I almost puked.

As many rounds in 20 min. of:

15 tuck jumps
15 burpees
15 box jumps
15 ft. rope climb

5 rds. + 15 tuck jumps

I didn't have a rope to climb (if I did I doubt I would be able to climb it), or a pull up bar. So I tied two 25 lb. weights to a rope and pulled them accross the floor towards me.



The highest "box" I had was only 6-7" high. Actually, it's not a box, it's a little fireproof safe. The only other option I had was the 19" high couch, but the landing was pretty dicey so I went for the "safe" safe instead.



I attempted to do "Elizabeth" yesterday:

21-15-9 reps of:
Clean 135 pounds
Ring dips

I cleaned a 5 lb. medicine ball (all I had), and attemted to do parallel dips on the back of two chairs. Nevermind that I've never done parallel dips, or that I should probably ease into CrossFit. I didn't last 5 minutes on this one. After today's workout I can hardly raise my arms (and I still have a 1 1/2 hour judo class tonight).

I did an hour of Kyuki-Do last night. I kept catching horrifying glimpses of my huge butt and thighs in the mirror. I gotta work on that. I'm tired of being fat.

CrossFit

Wow, I think I discovered what I've been looking for. It's called Crossfit (www.crossfit.com), and I'm dying to try it. The problem is you need some heavy weight equipment, and it's hard for me to get that because I'm usually in two places at once. I might have to break down and join the Y again. Wish there was a CrossFit in Pierre. I tried the workout today (back squat, 3-3-3-3-3-3-3) but the heaviest weights I had were 20 lb. dumbells. Just not the same. I'm never going to get the pukies at that rate!