Kung Fu conditioning workout

 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:

Oatmeal w/banana
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. 

I almost puked — Xfit JT and followup workout

Today was my first REAL Xfit workout.

I survived.

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.

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.

Learning a dagger form

 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!

My first Crossfit class

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:
Deadlift: 135
Shoulder press: 55

We finished off with a nice stretch.

Kung Fu review day

 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.