Overslept Again!!

Well, I had fully intended to go to the 7:30 class this morning - but I set my alarm wrong and completely overslept.

So - I decided to try out my brand new watch and hit 3 tabata circuits:

Push-ups: 5
Sit-ups: 10
Squats: 12 (had about 2sec left at the end of each round - next time I'm going for 13)

Hey - it's better than nothing, right? I wonder if I could do better surrounded by our team in the Blue Room. I'm sure I'll find out soon enough! I'm looking forward to Sunday!

In other news, yesterday I went shopping at MOM's (My Organic Market) for the first time. If you haven't been - GO! It's on Mt Vernon, near the intersection with Glebe Road. I had Ostrich burgers for the first time last night (1 patty = 3blocks protein, 1 block fat), and lowfat Goat's milk is also 1 cup = 1 full block. I also bought Bison burgers - which are 3 blocks protein and 3 blocks fat. They have this instant mac and cheese where 1 package = 3 blocks of carbs, 1 block of protein. Plus a lot of other neat stuff that can be make to be Zone friendly, and is just healthy in general. I can't believe I haven't gone before!!

It's about time!!

When I was buying lunch today, I spotted the magazine "Women's Health", and out of curiosity, decided to buy it. It's been a LONG time since I've looked at a fitness magazine, before I learned so, so much from Jerry and from my fellow-Crossfitters. Most of these magazine advocate various fitness routines that are more about the current fad, than what really works - so I was pleasantly surprised to find this article inside. Granted, it's tiny - but it's a start!!

If you can't read it - it's basically saying how weighted squats and deadlifts are the best exercises out there for your core!

More comparisons!

I love the picture from the previous post when compared to the one I'm putting up here. For one, I'm swinging 70lbs there - instead of 26lbs or 35lbs (anyone able to tell which it is?) in the old picture. Second, you can also see how much my body has changed - at least, I can.

What can I say? Crossfit enhances my life, the Zone doesn't hurt, and I love showing people what it's done!

Swinging Heavy!

Ah - it's good to be back. It was FOUR whole days since I had hit the blue room (due to sickness and travel), and I missed it dearly. Although - it was nice to see that I'm still losing weight, I'm down to 158lbs (weighed in at 183ish on January 1st - 25lbs down!!).

We started out with TGUs and L-Sit work, I'm pretty far away from doing a proper L-Sit, but it's fun to try!

Then we hit a fun circiut: 8 reps of each: Ring Dips, Weighted Box Jumps, KB Swings, Wall-Ball Sit Up. All movements I enjoy - so I was excited, and got in 7.75 rounds.

What made me really happy, though - was picking up the 70lb KB on the 4th or 5th round, and managing to swing it all 8xs! Jerry had mentioned that Keturah had swung it 3xs, so I had to give it a go. Although I aim to get the bell higher in the future (I think the picture caught it at it's highest point) - from now on I'm sticking to the 70lb for circuits with 10-15 or less reps, the 55lb bell for more than 15 reps.

Alright Ladies - who's with me? Who else is going to pick up the 70lb bell? I'm not the strongest woman in class by far - so I'd better see some of you stepping up to the plate!! :-)

I gots myself a watch!

Well - I have a lot of trips coming up in the next few months - 3 trips that are 3-5 days long, and one 2-week trip (GREECE!!!!!!!!!!!). I've only taken one trip since joining Crossift (to the Galapagos!), and I failed miserably at doing any sort of Crossfit workout.

I've decided that what I need is a watch. I haven't worn one in a LONG time, and I'm getting tired of using my cell phone. Plus, I figured that although I may not have the motivation to go through a full X-Fit workout, I can at least hit a tabata or two and get some running in!

So - I present to you, my new watch - which is WAY overpriced ($65), but happens to have interval timing that is PERFECT for Tabata!

Now Jerry - how much are the watches you use for Tabata? $10 you say? I hate you....

Trying to get a friend to Crossfit!!

Hello to my small, but loyal readership. Yes - I know it's been a while since I've updated ::ducks and hides::

So - right now, I'm trying to get a friend into working out more. He's in Philly, so I can't help him in person. I've decided to put together 3 simple X-Fit workouts to get him started with. I know he has treadmills available, I'm going to find out if he has any dumbbells. I put these together assuming he doesn't. It's been a while since he's worked out.

Let me know what you think of what I wrote - and if you would've suggested anything different! I'd love feedback! I tried to take these straight from Jerry's playbook:

I want you to do these three workouts - complete them before you go to bed next Monday. Best to do them every other day. Having a stop-watch will be very useful. Bring water. Try not to rest too much during the exersices. If you need a break - try not to take more than 3-4 breathes. Try to keep the intensity high. These are short, but effective.

Before you start off any work out, you want to warm up.

20 seconds Jumping Jacks
20 seconds shuffle splits (jump with one foot in front and one behind, then switch)
20 second hops
20 second side to side (feet together, jumping side to side)
Do this 1-2 times, then stretch in a lunge or squat, and maybe do some arm circles

Workout #1:
5 push-ups
10 sit-ups
15 squats (watch your form, below 90 degrees, torso UP)*
As many rounds as you can do in 20 minutes

Workout #2:
Run 0.5 miles
21-15-9 of Lunges (each leg), push-ups, sit-ups
Run 0.5 miles
For time
(so - you do 21 lunges for each leg, 21 push-ups, 21 sit-ups, then 15 of each, then 9 of each)

Workout #3:
10 Burpees
15 lunges (each leg)
20 sit-ups
25 squats
20 sit-ups
15 jumping lunges (total - not each leg)**
10 push-ups
Once through for time.

Once you've done each work-out, email me and let me know how many rounds you got in for the first work-out (partial rounds count), and how long it took you to do the other two work outs. Make sure to push yourself. Based on that, I'll modify work-outs better suited to you.

If you have dumbbells to work with, let me know - there are tons more variety I can work in with those.

* For squats- movement comes from the hips. You do NOT want to lean far forward, if you haven't done proper squats before, let me know.

** If you don't have a soft surface to touch your knees to with the jumping lunges, do regular lunges instead - but 15 for each leg.