Be gone muffin top!

My pajama bottoms are looser.

I noticed this evening.  I remember trying to wear these right after Mads was born.  They were uncomfortable, and I remember feeling annoyed that giving birth didn’t mean that I would instantly go back to the size I was before.

Stronger, faster, leaner.

It’s my mantra for 2011.  And I think it’s starting to happen.

On Thursday:

Power Snatch
3-3-3-3-3

Results: 45-50-50-55-55

The snatch is a scary move for me, and 55# was HEAVY.  I was starting to lose form, too, so I didn’t move it up much.

Then:

Every minute on the minute for 10 minutes:
7 KB swings (M 32k / W 24k)
7 ring pushups
14 jumping lunges

I was surprised that I finished 6 complete cycles out of the 10.  Yay!  I was using a 16K KB and had to do the ring push ups on my knees.

Today my quads are screaming at me, which made for an interesting run.  But that’s a story for tomorrow.

One down — 4 to go

Remember my 2011 challenge goals?

I’ll refresh your memory:

  1. Do at least 1 unassisted pull up
  2. Shoulder press 80#
  3. Run 400m in less than 2 min
  4. Hold a handstand for 2 min against a wall
  5. Do chest-to-floor push ups on my toes

Well — knock #5 off the list.

I’m doing them!  I did a pushup ladder and did them all on my toes!  I’m still working on keeping that core tight and pushing up evenly — but no more knees!

Yay!

Dancing with “Cindy”

My gym has changed up our monthly benchmark workouts.

We used to do “Angie” as a benchmark (100 pull ups, 100 push ups, 100 sit ups, 100 squats), but now we’re doing “Cindy” as one of the three monthly benchmarks.  Naturally, I think “Cindy” is awesome.

“Cindy”
AMRAP 20 min
5 pull ups
10 push ups
15 squats

Results: 15 rounds + 5 pull ups + 1 push up

I used a blue band and did the push ups on my knees.

According to my logs, about a year ago was the last time I took on “Cindy” — and I mean the full one, not one scaled because of pregnancy.  I was pleasantly surprised to see that I have maintained pretty well, even performed a little better — considering how much has happened in the past year.

Cool!

And even cooler — Zach is my I AM CROSSFIT coach.  I found out this morning, and my pre-challenge body comp is today.  (Chuckle)  This should be interesting.  But to be honest, no matter what the results are, I’m not worried.  I’ve been through a lot in the past year, and even if my body fat is way high, that’s OK.  I’ve got somewhere to go from here.

Next time I do this benchmark, I plan to do the push ups from my toes and either use a purple band or no band at all.  I’m ready to lean out again.  I’m ready to crush some goals.

That hurt

I’ve been eating so clean lately, I decided to celebrate… by not eating clean?

Yep, I indulged Thursday night, and I’m PAYING for it.  Forget the headache the morning after… that was cake.  Today I’m dealing with PERFORMANCE issues.

Here’s what I took on today (two days after imbibing and eating grains):

4 rounds
12 burpees
24 push ups
36 squats
400m run

I suffered greatly.  I was dragging the entire time.  I just didn’t have it in me to run.  And the push ups were torture.

Time: 27:34

Ick.  Basically — that sucked.  And while I greatly enjoyed my indulgence, I’m going to watch it the next time that opportunity presents itself.  Thankfully (pun intended), Thanksgiving is just the fam this year, and eating clean at home without guests is pretty easy.

On the up side, right after my sucky workout, I took advantage of a massage Andy gave me for my birthday.  I opted for the deep tissue massage.  Damn did it hurt… soooooo good.

A taste of the butchers

Imagine, if you will, a group of mostly groggy people, standing just outside a couple of garage doors, staring into the dark at three contraptions, loaded with 2 45# bumper plates each.

“Did I miss the warmup?” one of them asks as a man shouts instructions for groups of two to pick a “contraption.”

“Nope.  I think this is it.”

Crossfit Central kids push the butcher
Courtsey: Crossfit Central

And so was my introduction to the butcher, which is kind of like a sled.  it’s fun to push around, and is quite the workout in an of itself.

We only worked for 2 minutes during the warmup, pushing these things through the parking lot, and my heart was going fast.  It was fun and intense.  I wish it hadn’t just been the warmup.

But we had other work to do — a lot as it turned out.

Weighted Pull ups
5-5-3-3-1-1

SO, since I can’t do an unassisted dead hang pull up, it would have been kind of stupid to do a weighted pull up.  That’s OK.  I chose a blue and purple band and worked on just getting a dead hang pull up.  I wasn’t able to pull my chin above the bar, but just working those muscles helped make them stronger.

3 rounds
12 deadlifts (M 225# / W 135#)
25 push ups

Time: 6:43 @ 95#

Again, I played it safe on the deadlifts.  Looking back, I think I could have done 115#.  95# was challenging, but I moved a tad fast through them, and I think I could have gone a little heavier.

To cap off the morning, Zach had us attempt:

4 rounds
50 situps
20 sprawls
50 lunges (in place)

I think he cut us off in 5 minutes, so I only finished 1 round.

I’m resting tomorrow.  My upper body muscles feel a little tender after this morning.  But I’m back at it Saturday morning with my first “long” run in nearly a year.  We’ll see how this goes.  🙂

Girl power

Madeline and me in front of the barbell

“When she stopped conforming to the conventional picture of femininity she finally began to enjoy being a woman.”
Betty Naomi Friedan

One thing I want to teach my children, and especially my daughter, is that I love myself.

That sounds weird, doesn’t it?  You may be asking yourself why I would want my children to know that I love myself?  Well, I am a model to my children.  They can’t learn to love themselves if they don’t see me do it.

It’s all very well and good to tell a girl she’s beautiful and strong, but if she sees me stand in front of the mirror and talk down about myself, she’s likely to do the same.

With that in mind, I took my beautiful 7-week old outside in her bounce-seat this morning and showed her this mom’s potential.

I set her up a safe distance away, but still in view of a barbell and a push up station, and said “3-2-1, go.”

Well, actually I warmed up (2 x 10 squats, good mornings, presses / 400 m run) and talked about what I was doing the entire time, and she watched me — without fussing once.

It was awesome.  I thought about how she and my son are growing up in a household that is active, eats real food, values conversation and education, and spends time regularly in nature.  And I thought about how my daughter in particular is learning that the human beauty we value does not conform to the standards our society is bombarded with incessantly.  Women (and men, of course) can and should be strong.

So what was my workout?

15-12-9-6-3
Push Press (55#)
Push ups
25 m dash (Lantana bush to sandbox and back x 2)

Time: 11:02

I wasn’t quite ready to do that many push presses at 65# — that’s my goal!  And I modified the original workout from Crossfit Mom by adding the runs.  Remember — I’ve got a 5 mile run to do in a few short weeks!

“Confidence is contagious. So is lack of confidence.”
Vince Lombardi

“Welcome back, mama”

Those were the words I heard yelled over the pounding music at the gym Tuesday morning as I struggled through my sixth set of kettlebell swings.

My gym pal — and total badass — Linda was cheering me and many others on as we huffed and puffed our way through.

Here’s what we did:

7 rounds
5 burpees
10 Toes-to-bar
15 swings (M 24k / W 20K)

Time: 16:43 @ 16kg (knee raises)

The cutoff was 20 minutes, and I got an approving nod from Zach as I walked shakily to the board to write my time.

Seven rounds seems to be the magic number this week.  Check out Monday’s home workout:

AMRAP 15 min
10 push ups
10 DB rows (15#)
10 DB squats

Results: 7 rounds

Andy chose my dumbbell weight.  But I was feeling lazy and sluggish, so I didn’t protest.  And I moved so slowly through the workout, I might as well have used the heavier weights.

This workout will make you — jump, jump

Living in Austin during the summer makes me appreciate the wonderfulness of fall, especially since fall-like temperatures don’t usually hit us until November.

The morning workouts have been chilly, but refreshing.  And Friday, Andy and I had a chance to workout at home when it actually felt good to have the sun warm your back.

It was one of those workouts we didn’t have a lot of time for — baby girl was restless and I had someplace to be — so we had to put a 20 minute time limit on this one from Ross:

8 rounds
100 jump rope swings
10 push ups
15 med ball slams (15#)
20 lateral med ball jumps

I finished 5 rounds in 20 minutes, which I think was pretty good.  It’s been ages since I jumped rope or did slams or med ball jumps.  Plus the jumping rope was in the backyard — in the grass (dirt).

We decided to revisit the workout in a couple of months to see whether we could do more rounds.

We meant to do a running WOD on Saturday, but we were both so sore, it never happened.  It turned it into an active recovery day — just walked a few miles with Jenny around the lake.  It was chilly and gorgeous.  Of course, it was our last walk for a while — we’re running again!  Yowza!

I think those were my abs

I have discovered that even though my belly is gone, I still have a long way to go before I am back to my old self, never mind being better than before.

Sit ups? A struggle.  Squats?  Going deeper, but not much.  Push ups?  Please.

Seriously, it is humbling to feel like I am right where I began 4 years ago, before Crossfit, before serious conditioning in Kung Fu.

With that in mind, I am trying not to avoid those activities with which I struggle.  I’m taking them on head on.  Check out the past three days of workouts:

Friday

4 rounds
25 push ups
25 sit ups
25 squats

Time: 14:46
Comment:  Ow.

Saturday

“Mini Mads”
6 rounds
200m run
15 KB swings

Time: 13:50
Comment: Use a 30# dumbbell and did Russian swings.  This was my first running WOD that I actually enjoyed, so I named it.

Sunday

Walked 4.17 miles with stroller at Lady Bird Lake

-later-

30 Squat clean and jerks (@45#)

Time: 7:20
Comment: Glad I used a lighter weight, because this was hard!

-then-

3×5
Push Jerk

Results: 55-65-65-70-75
Comment: I’m feeling strong!!

Catching up…

I’ve really fallen down on the job this past week with updating the blog on my workouts.  Honestly, I just haven’t had it in me to do much of anything.

However, I have managed to continue working out, even when I don’t feel well.  I always feel better — at least for a little while.

I’ve done a number of home workouts, subbing exercises as needed.  I’m pretty much off all pull ups these days.  The band rubs my belly, and hanging from the bar and swinging is really uncomfortable through my core.  So I’ve done ring rows instead.

I’ll skip going through all of my home workouts (which included Baby Fran yesterday), and just focus on the two at the gym.

On Thursday at Crossfit:

Strength
3-3-3-3-3
Push Press

Results: 50-55-60-65-70

I think that’s the first time I’ve ever done 70# on push press.  Yay me!

Met-con
5 rounds
15 pull ups (sub ring rows)
15 hip extensions (sub Good Mornings with 45# bar)
200m run (sub 200m row)

The cut off was 12 minutes, and I finished through 135m of rowing in the 4th round.

Today:

10 Handstand push ups / 30 Box jumps
8/30
6/30
4/30
2/30

I subbed step ups for the box jumps and elevated my knees on a 18″-20″ box to do full push ups instead of the HSPUs.

Time: 10:15

It was nice to finish.  🙂

My nutrition has been horrible ever since my baby shower when I let myself eat as much sugar as I wanted.  Now the cravings are insane.  I’m headed to a Crossfit Central nutrition meeting today to a brush-up and garner some inspiration on healthy eating habits.  Might as well start now, because once this baby arrives, I will be much stricter about my nutrition, without restricting calories of course, because I’ll need them to feed the baby.