“DT”

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I thought my workout went well this morning… until I looked at my time the last time I did the WOD.

At least I didn’t use less weight.

“DT”
5 rounds
12 Deadlift (M 155# / W 105#)
9 Hang power cleans
6 Push jerk

Time: 14:34 @ 65#

This is more than 4 minutes slower than when I did the same WOD at home in March with the same amount of weight.  In March, I was fresh off the I AM Challenge and I had been able to increase the weight on this WOD AND cut my time from December.

Sigh.

I have to admit. I felt fatigued this morning.  Andy and I did straight strength Monday night, plus I’ve had three days in a row of less than 6 hours sleep.  So I’m not freaking out about my time or anything.

It was an off day. Also, I’ve noticed I’m a lot stronger in the afternoon and evening than I am in the morning.  It’s not really fair to compare a morning workout versus an evening one. The evening one is almost always better.

This morning, I really focused on form.  Zach pointed out how I was leaning forward with the bar, particularly while moving the bar overhead, so I made an effort to stay in my heels during the dip-drive.

I focused on form Monday night, too.  Here’s what we did:

Overhead squat
3-3-3-3-3

Results: 45-55-65-65-65

Shoulder Press / Ring Rows
4×8

Results: 45-50-50-50

Both Andy and Luke start Crossfit this week!  I’m planning to take pictures at Luke’s next class.  He loves it!

Never cleaned a 95# nuthin’… till now

I hit a PR tonight.

I worked on hang power cleans before doing a “retest” workout.  I surprised myself.  I  hang cleaned 95#… twice.

Hang Power Clean
3-3-3-3-3

Results: 65-75-85-90-95 (only 2 times, but that’s better than nothing!)

The last time I worked on hang power cleans was back in December.  That’s when I PR’d at 85#.  In fact, looking back through my journal, I couldn’t find any other time when I lifted 95# doing any kind of clean.

It feels pretty good reaching a PR.

I followed it up with a workout I’ve done twice before: in May and in March.  (You’ll recall I was so annoyed with how I did in March I vowed to keep testing myself.)  I didn’t do as well as in May, but Andy pointed out that I had just set a PR on hang power clean, so I was already pretty busted for the WOD.  Plus we ran/walked Sunday morning, so my legs were pretty fatigued.

AMRAP 12 min
3 HSPU (knees on deck)
6 Power cleans (75#)
9 box jumps (on deck — about 20″)

Results: 6 rounds

Luke’s birthday party is Sunday, and Andy baked Luke a carrot cake with cream cheese frosting.  It looks and smells absolutely incredible.  I’m not supposed to go near sweets right now.  I’m not even supposed to eat fruit. I’m not sure what I’ll do, although the Whole 9 approach to cheats is appealing.

Free time

I have spent most of the past 24 hours wondering what to do with my time.  Free time.  Something I rarely have, and because of that, I have forgotten what to do with it.

Luke and Andy are camping.  That means Mads and I had two nights and an entire day to ourselves.

I racked my brain over what to do with my young’un.  Ultimately we decided to stay home so she could explore and practice moving around (she’s trying to learn how to crawl).

It was a very slow day.

I did have an hour while she was napping to squeeze a workout in.

Warmup:
5 rounds
5 KB Deadlift (1 pood)
5 Russian KB swings
5 KB Press

Strength:
Clean 3×3

Results: 65-85-85

I decided to do the strength workout we never got to on Thursday.  I ended up dropping the bar on the second set, so I didn’t count it, and I decided to repeat the weight on set 3.  That time my form and control was much better.

Met-con:
4 rounds
30 Situps
20 Pull ups
10 DB Hang power cleans

Time: 14:31 @ 25#

I wasted at least 30 seconds trying to fix my band on the pull up bar during the first round.  It stretched out and then I was too far from the bar.  Oh well.

My arms were toast following this.  Thank goodness it’s a running day tomorrow.  (Wow — did I just write that?)

In the meantime, baby girl is asleep.  I’m wide awake.  So I guess I’ll have to think of something to do on my own.  I’m soooo not good at this.  What the hell did I do when I was single?  Oh yeah — TV.  ALL THE TTIME.

Things really have changed.

Um… running with a stroller is hard

Madeline and Cindy after the 1st run in the jogging strollerI very nearly flaked out — for the second day in a row — on taking Mads out for a spin in the jogging stroller.

Well, maybe “flake” is a bit harsh.  It’s all about timing really.  How long ago did she eat?  Is she is need of a nap?  Is she busy playing and I shouldn’t interrupt her?

I finally found my moment around 11am this morning — she was fed, dry, had reached a natural stopping point while playing and was starting to fuss.  I snatched her up, packed up the car and took off for the trail.

OK — first of all — where did spring go?  80 degrees?  Really?

But I digress.  I was feeling PRETTY sore from Tuesday’s WOD, so I stuck to the 3.1 mile loop at Lady Bird Lake.  Pushing a stroller while running is hard!  I took it slow, and my arms were SOOOOO tired.  It didn’t help that my earbuds kept coming out or I would get tangled in the cord.  That resulted in several stops to “fix” the problem.  Grrrr!

Time: 37:30 — super slow!  And I’ll admit it, I walked down the spiral ramp on the north side of the Pfluger pedestrian bridge.  I was resting in the guise of being safe.

This evening, Andy encouraged me to join him in a WOD, and since it’s Wednesday and one of my goals is to work out on Wednesdays, I agreed.

5 rounds
12 Deadlift
9 Hang Power Clean
6 Push Jerk

Time: 10:06 @ 65#

I smoked this WOD, compared to the last time I did it, which was back in December.  Maybe I’m not as tired this time?  Or maybe I’m also stronger.  I certainly felt stronger, and I blew through those hang cleans like the bar was a toothpick.

Now, time to rest up before tomorrow morning’s Crossfit workout.  It’s gonna be a doozy.

I AM CROSSFIT kicks off

Members of the challenge listen to the founders speakYou can’t see me in this picture unless you can find my curls.

See me?  I’m way over the the left behind the guy with the black beard.  Well anyway — last night was the kickoff meeting to the challenge I’ve been writing about for so long you’re probably thinking — didn’t she do that already?

Haha!  I’ve got a great team, a great coach, I’m super excited, and I kicked it off with a bang!

This morning was our benchmark WOD.  It’s the same as last year.  If you’ll remember — I sucked air in last year’s kickoff.   And I found out I was pregnant the next day.  I barely finished the finale WOD and burst into tears because finishing had been a goal.

3 rounds
400m run
15 pull ups
7 hang power cleans

12 min cut off

How did I fare this year?  After pregnancy and birth and all that?

Time: 11:26 @ 65# and blue+purple bands

That 30 seconds off my finale time last year — a PR!!

I gotta admit — I was pretty nervous.  The WOD is a gasser!  It wasn’t easy, and got really hard by round 2.  I know I can beat that time.  I will!

I just couldn’t stay away…

Technically, I didn’t have Crossfit this week.  Classes don’t start again until next week.  But my gym, knowing people just can’t get enough, hosted a number of free workouts for anyone and everyone.

Naturally, I signed up for a couple (the maximum allowed).  Dozens of people were there, and I got to see a bunch of friends in other classes, who are just as crazy as I am for some brutal WODs.

Tuesday:

Partner WOD (Teams of 3)
3 rounds
KB Swings
Burpee to pull up bar touches
200m carry with plate (M 45# / W 25#)

My team for this one was Mari and Jennifer — both are mom’s from Luke’s school and both are bad asses.  We rotated through each exercise so that everyone did 3 rounds.  We counted however many swings and burpees could be done during the run. It came out to 263 swings and 139 burpees — 402 total.

Wednesday:

Partner WOD — each person completes 5 rounds, alternating
5 rounds
10 deadlift (M 95# / W65#)
7 hang power cleans
5 push press

The one really tested me.  My partner was so strong, but I tired quickly and struggled moving the weight overhead.  In fact, Coach Jeremy advised me to do a push jerk instead of the push press.  My partner was great — she really cheered me on, and so did several other people who finished before we did.  It really helped motivate me to keep pushing.

Time: 9:05

I have to admit — the 65# hang power clean really intimidates me now after that WOD — and it’s part of the I AM benchmark workout.  That’s just over a week away.  Yikes!

Lookie… here comes cookie

There’s something about the holidays that puts me in the baking mood.

Last week I whipped up 3 batches of my famous gingerbread muffins for Luke’s teachers and some friends (I already told you how I devoured one after a run Saturday).

Well, on Tuesday I was back to baking.  And despite it taking 4 hours to make muffins and a batch of cookies because my lovely daughter just had to be held most of the morning, both glutenous dishes turned out beautifully.

The cookies — especially — are sinfully delicious.

No, I don’t eat such delectables most of the time, but I love baking, and it’s Christmas.  I don’t really feel like I need to justify eating cookies every once in a while, but if you’re wondering where my thought process comes from, I love this post from the folks at Whole9 about eating dirty.

It’s not like I didn’t workout today  I had a private training session with one of the Crossfit Central coaches: Jen Cardella.  It was great!  Here’s what we did:

Warmup:
500m row
5 rounds “Cindy” (5 pull ups, 10 push ups, 15 squats)
25 box jumps (I did some jumping work to conquer my fear)
25 KB swings (I used 1 pood)

Skill:
Muscle Up
Kipping Pull up

Strength:
Hang Power Clean

On the hang power clean, I ended up lifting 85# — a PR! — and attempting 90#, but I just didn’t have it.

Jen told us that the I AM workout will be the same as last year — run, pull ups and hang power cleans.  Now that I know what to expect, I’m both relieved and dreading it.  The workout was a killer for me last year, and I barely finished it.  I definitely will be mulling over this one for a while.

On Tuesday evening I decided to workout with Andy and blow off some steam.  I’ve been feeling some significant stress lately, and I needed to let go.  So we did:

4 rounds
400 m run
20 KB swings (25# plate)
15 Box jumps (on hill)
10 Burpees
5 Handstand push ups

Cutoff: 20 minutes
Finished: 3 rounds + 400m run + 3 swings

If I had not been some slow in the transitions, I might have gotten closer to finishing, but I can’t stand the feel of mulch on my hands and clothes, and I got it all over me on the burpees.

After it was all over… I went inside and ate a cookie.

Yum!

Yay… burpees?

I haven’t done a burpee in… well… months.  Since spring probably.

So imagine my own surprise when the workout I chose for yesterday involved burpees.  ICK.

3 rounds
15 Hang power cleans (45#)
15 burpees

Time: 8:01

I considered using 65# or even 55# for the hang power cleans, but Andy, who worked out with me, cautioned me against it.  So I just used the bar.

Between the cleans and the burpees, I was breathing pretty heavy.  The cool night air felt good on my skin, but it burned my lungs.  I felt like I was running for the first time.

Ugh.  Those burpees really got me.

I’m not sure what my workout will be today.  In a couple of hours, the kids and I will meet my pal Jenny for a walk at Lady Bird Lake.  It’s the first walk we’ve planned in a few months — it just got to be too much in the late months of pregnancy to walk in the heat.  I’m really looking forward to it, and hopefully over the next few months we’ll gradually build up to running together again.

That doesn’t mean I’m planning on running the Turkey Trot this year — but maybe a 5K in January or February.  Wha’dya think?

Get the sillies out

There’s a Yo Gabba Gabba song called Get the Sillies Out that my son loves to listen to in the car (when we’re not listening to the Beastie Boys or Ray Charles).

I couldn’t find it on YouTube, but I found one that’s similar:

Yes.  I do know it by heart.  Good times.

Anyway, I was reminded of the “Sillies” song yesterday afternoon.  I had had a really crappy morning — quite literally, thanks to the hound dog — that somehow turned into an unexpected phone interview and job offer (long story), and after that phone call I was feeling really jumpy and weird.

I had a case of the sillies.  Andy was working from home, and his suggestion — WORKOUT.  Here’s what we did:

7 rounds
7 Dumbbell Hang Power Clean (#20)
7 Push Up

Time: 5:50

Andy swears we’ve done this workout before and that we were both faster and used heavier weights this time.  Could be.  I intended to use 25# DBs, but even with the sillies, I just didn’t have it in me.

It was a great WOD, and it worked.  I felt much better.

Home stretch

Not long ago, Andy attempted to hum the them to Rocky.  You know — duh, duh duh-duh-duh, duh duh duh-duh-duh…  It was pretty bad, and Luke said, “What was that?”

Andy: “The theme from Rocky.  A movie”

Luke: “Andy, you’re silly.  You’re just making that up.”

Andy: “Oh yeah?”

So he went off and found it online and downloaded it, so that we now can listen to it in the car.  Lovely.

Of course, it is a great theme when you’re trying to pump yourself up for something, you know, like a WOD… or, perhaps, childbirth.  But that’s another story.

I took two rest days after Thursday’s WOD.  I was just worn out and sore.  I needed to heal.  But we jumped back into it on Sunday with a combo!  I love those:

Strength
5×5
Shoulder Press
Deadhang pull up

-then-

“Reagan”
21-15-9
Push ups
Lunges
Hang power cleans #45

The rest days helped, because I felt really strong all the way through.

Strength results: 45-45-50-55-60
(I would like to note that my max has been stuck at 65# for a while, so being able to do 60# in a 5×5 hopefully indicates I’m stronger now!)

Met-con time: 6:18

Yep, it was a quickie, but really good!  Did the push ups from my knees elevated on the deck, which seemed a little high.  Andy suggested doing future push ups on the parallette bars.

This morning we did this WOD:

5 rounds
10 pull ups
10 dips
10 knees-to-elbows (knee raises for me)
10 squats

Time 15:27

I did not feel so comfortable this time with the knees to elbows.  I don’t know how to describe it — my belly felt uncomfortable… stretched.

Of course, I’ve been feeling uncomfortable all day.  But, you know,  I’m not surprised.  Baby girl is growing rapidly right now, and it’s only about 2 1/2 months until her birthday.  We’re in the home stretch!