Wednesday

I’ve been telling myself I’m going to do yoga on the days I don’t do CrossFit in order to stretch more. I’m getting tight from all the lifting. Today I actually did it. My plantar fascitis was acting up. Downward facing dog helps that a lot. Actually, I think downward facing dog can probably fix most of what ails ya but when you are hurting it hurts to just think about doing it.

I started with sun salutations and then did a lot of transitions from plank to down dog to stretch the bottom of the foot. I’d hold each for a few breaths. Then I did lunges with the bad foot back. Laying on my back with a band around my foot and holding my leg up and then extended out to the side helped also. I felt a lot better.

Thursday

Holy Freakin’ Ab Day!

We did the warmup and then some strength work (snatches and presses) and then we did GHD situps. That’s sitting on the machine that allows for 270 degrees of upper body movement. I’ve never gone down that far. But today we had to do a sit up with an 8 second count down and 8 seconds up. That gave me enough time to really test my range of motion. I didn’t go backwards the full 270 but I got past 180. I have a fear of falling backwards so I need to learn to trust that my feet are locked into the machine and I’m not going to fall. We did three sets of 8 of those which was just cruel when you see what the workout was.

4 rounds of:

  • 25 wall balls – take a medicine ball from the ground, squat, stand up and throw it against the wall up over your head
  • 50 sit ups

    • I set up my station with one of the light medicine balls. It was 10 lbs. The thing is that once you start the workout you don’t necessarily have a claim to the equipment you set out. Everyone had their eye on the two lightest medicine balls. I did my first set with it and then it was always in use when I was ready for it again. I ended up doing a lot of reps with the 14 lb ball. That doesn’t seem like a big difference but it is huge over the course of a workout! I would do like 15 reps with the heavy one and then the light one would open up and I’d run across the gym to finish with the lighter weight. I did the workout in 17:22.

    Sunday

    I hadn’t fully recovered from Thursday. My abs were the sorest on Friday and Saturday. It hurt to laugh or do anything.

    We started this morning with a 1/2 mile run. Then I picked a workout. It was only for 15 minutes but it was a long 15 minutes.

  • 100 meter sprint – which dwindled to a shuffle on the last rep when I tried to make it last 2 minutes but failed
  • 6 Curtis P’s – I don’t know who this person is but he’s obviously a sick person to have these named after him. Pick up a bar and hold it at your thighs. Curl it to your shoulders while squatting, stand up and do a lunge on each leg, then press it overhead. That’s one rep. As an added bonus, once you pick up the bar you can’t put it down until all 6 reps are done. After much deliberation about how bad we expected this to be several of us decided to only use the 33 lb bar for this move. This was wise.
  • 12 pushups

    • I did 3 full reps plus the run and 1 curtis P move in 15 minutes. I dawdled on the last run because I didn’t want to do more lifts. They were rough.

    Tuesday

    My butt was seriously sore from Sunday’s workout. So, of course, I wander into the gym this morning and in the place on the board where it normally lists what strength moves we are going to do, it says 1.5 mile run. I haven’t run that far in a long time. I didn’t even know what pace to go out to be able to finish it. I went slow. I finished it fine but it was super slow. The problem with that is that since I was running with someone else slow and we were the last ones back, everyone else was there cheering for us. That meant we couldn’t cut through the parking lot at an angle to shave off a little distance. I stuck with the other person but I think in retrospect that I could have gone faster.

    Then we had the workout. It was as many rounds as possible in 20 minutes of:

  • 5 pull ups
  • 10 push ups
  • 15 squats

    • I did 12 rounds plus the pull ups and 5 push ups.

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    I’m going to do a fitness and nutrition challenge from Sept – Nov. It is called the Whole Life Challenge. You don’t have to belong to a gym to do it. On Sept 15 you take your measurements and do a workout. Then you self report your progress on nutrition and fitness every day. On November 10 you measure and do the workout again to see your progress.

    The nutrition part is going to be the hardest for me. It is very restrictive especially for a vegetarian but I’m going to try. Any one else want to play? All the details are on the website.