The Kung Fu conditioning class workout was chosen for its brevity — I needed to leave by 8:15 to be at work by 9.
Here’s what we did:
Jump rope — 2 min
The following exercise set 3 times:
Burpees x 60 sec
Bicycles x 60 sec
Dive Bombers x 60 sec
Lunges x 60 sec
Med Ball slams x 60 sec
Rest x 60 sec
Anything with arms was hard for me today thanks to yesterday’s workout, so I left out the pushups and did my best with the dive bombers. My arms are sore today, but usable, which is a good sign.
I ate 2 muffins today, which was not good for my nutrition, but I also ate:
Coffee and milk
Yogurt with berries and granola
Leftover Sweet potato curry with pasta instead of rice
Cantelope (I also ate a muffin here)
Muffin for dinner
I might eat more for dinner, but I haven’t felt like cooking and Andy’s not home yet.
Today was my first REAL Xfit workout.
No max strength today, just intensity. The WOD was JT — vertical pushups, ring dips, pushups — 21/15/9.
My form quickly fell apart, but I stuck with it and finished in 8:23.
Then he had us do a followup workout with a 6 or 8 lb med ball:
20/Wall balls, 15/med ball slams, 10/rotations, sprint x3.
I nearly died. The wall balls killed me. My form was awful, no matter how hard I tried. On the 2nd two rounds, I didn’t even make it to 20. I was proud I made it to 15 on the 3rd round. We didn’t time that one.
We finished with planks and some stretching.
I was shaking for hours afterward. My goal the rest of the day was recovery food:
Oatmeal and banana at breakfast, followed up by a hard-boiled egg.
Yogurt with berries and granola at mid-morning.
Small cheese sandwich, tomato soup and strawberries at lunch.
Cantalope and apple slices with almond butter at mid-afternoon. / Gingerbread muffin satisfied a sweet craving.
Red sweet potato curry with bok choy, tofu and rice at dinner.
LOTS of WATER
I’m striving to eat most of my calories from frutis and veggies, protein and fat — I am not cutting out bread/grain carbs — I’m just not focusing on them.
I was looking forward to my Kung Fu class this morning because I was going to learn a new form — the first one since I started teaching more.
I didn’t get to it right away. After our warmup, I taught a section of Ching Kang to two of the 1st browns. The form is fairly demanding physically compared to what they were used to as 2nd browns, so I had them do 2 different drills to learn the moves.
Then I went through 3rd Black Tiger with one of the other 1st Blacks who needed to learn the form. It was good for me, because I got some clarification on some moves that had confused me.
Then we learned the dagger form — swallow swoops down? I’m not sure what its name is, but it was really easy and short. I practiced a little at home with a butter knife, because I don’t have a dagger of my own.
My nutrition was a little off today because of a planned lunch out with the producers at Trudy’s. I ate spinach quesadillas with mushrooms. I was not hungry for the afternoon snacks I packed. Tonight, Andy made cheese omelets with avocado and asparagus on the side. Yum!
This morning was my first Crossfit class. I already went through a free women’s crossfit workout, which gave me a taste of the real thing, and then 3 Crossfit Elements sessions with a coach, but this was my first real class.
It started at 5:30 a.m., and Zach is my coach. Adam helps him out. There were about a dozen people in the class — 6 women, including me. I’m not going to detail how nervous I was about starting a new activity — but I was and I’m glad I didn’t flake out.
We started wth a warmup that included a 400m run. I was happy that I kept up, but I’m not much of a runner, and it was really hard for me. The WOD (Workout of the Day) was MAX deadlift and shoulder press. I was teamed with two other women. The point was to do one rep of the exercise at the heaviest weight I could do.
I started with a fairly light deadlift, and my coach said add more weight. Finally I got to 135 and lifted. It was hard, and I felt good about it. My coach was sure I could have done 145, but since I had already lifted 3 times, he accepted the 135.
Shoulder press was much more difficult. The bar itself is heavy enough for me. We added 10, and it was tough. I had trouble keeping my knees locked on the way up. On the 3rd rep we added another 5, and I couldn’t lift past my chin,
Here’s where my Max reps stand so far:
Shoulder press: 55
We finished off with a nice stretch.
Not much to report from Kung Fu today. Now that I’m teaching, I’m not getting as much of a workout so I can slow it down for the lower belts. Today was a review day, because it’s the beginning of the month.After short katas and sparring technoques, I worked with the green belts to review their forms and began teaching Lo Han.