I had a pretty crappy day. Nothing work related though, so it's all good. I got through the day and at 4pm, I was heading downstairs to get tortured. I mean, get my workout from The Trainer who was actually working a trade today.
20 box jumps (20" box)
20 push ups
20 squats
5 rounds
I did it in 26:20:9
And it kicked my butt. It felt good though. I like simple stuff like that. Although it wasn't really simple, it just seemed that way on paper. lol
Wednesday, November 30, 2011
Tuesday, November 29, 2011
Tuesday November 29 - Day 207
Since it was his duty day, I didn't bug The Trainer for a workout because I knew he'd make one up for me to do while they were doing their own workout.
Just as he was getting ready to write it down on the white board, they got a call. *sigh* I kind of wandered, doing some stretching and warm up and decided to get on the bike for a bit to see if they came back quickly.
I did 50 calories on the bike and then wanted to try knee ups, to see how my shoulder blade took to hanging from a pull up bar.
As I was doing the knee ups, they returned and made up something feeding off of what I'd already done
50 calories on bike
25 knee ups
50 Russian twists
25 sit ups
4 rounds
The hardest part was the knee ups. I didn't have my workout gloves down there with me so the bar tore up my hand. I should say the tape around the bar tore up my hands. Ugh!
I could not finish the last round of knee ups, due to my shoulder blade not digging those much. I did 10 of them instead of the 25 for the round.
I've decided I need to change my eating habits. In a big way. I mean, I don't eat 100% unhealthy all the time, but it could improve. I am, yet again, setting a goal for this and will start working on it.
Just as he was getting ready to write it down on the white board, they got a call. *sigh* I kind of wandered, doing some stretching and warm up and decided to get on the bike for a bit to see if they came back quickly.
I did 50 calories on the bike and then wanted to try knee ups, to see how my shoulder blade took to hanging from a pull up bar.
As I was doing the knee ups, they returned and made up something feeding off of what I'd already done
50 calories on bike
25 knee ups
50 Russian twists
25 sit ups
4 rounds
The hardest part was the knee ups. I didn't have my workout gloves down there with me so the bar tore up my hand. I should say the tape around the bar tore up my hands. Ugh!
I could not finish the last round of knee ups, due to my shoulder blade not digging those much. I did 10 of them instead of the 25 for the round.
I've decided I need to change my eating habits. In a big way. I mean, I don't eat 100% unhealthy all the time, but it could improve. I am, yet again, setting a goal for this and will start working on it.
Monday, November 28, 2011
Monday November 28 - Day 206
I never heard back from him so I had an idea that I would half ass. While I don't think I did, I'm sure he would disagree and I'll just tell him to KMA since he never got back to me!
100 sit ups
75 squats
50 (total) one arm bent over row (10#)
100 jump rope
15 push ups
10 (each) shoulder press (10# - one arm at a time)
25 box jumps
I made it up as I went along and felt okay with it. However, on my last box jump I must have gotten distracted cause I started to land on my left foot and it was twisted. Thankfully, I moved quick enough to get it right before my entire body weight landed on it. I did twist it a bit and I'm currently icing it. I'm sure it'll be fine!
100 sit ups
75 squats
50 (total) one arm bent over row (10#)
100 jump rope
15 push ups
10 (each) shoulder press (10# - one arm at a time)
25 box jumps
I made it up as I went along and felt okay with it. However, on my last box jump I must have gotten distracted cause I started to land on my left foot and it was twisted. Thankfully, I moved quick enough to get it right before my entire body weight landed on it. I did twist it a bit and I'm currently icing it. I'm sure it'll be fine!
Wednesday, November 23, 2011
Wednesday November 23 - Day 205
Last day of the week for workouts....unless I get a wild hair up my a$$ and decide to do something here at home. If I do, I will post here. But with the way my arms are feeling after this week? I probably won't. I can barely move without whimpering.
This workout excited me more than most. Simply for the first thing on the list. I've been talking about doing these again for almost 8 months.
5 burpees
10 push ups
15 sit ups
20 squats
50 jump ropes
4 rounds
Fun fun fun! The burpees actually felt better than the push ups did, that's for certain. I don't know if it was because I wasn't constantly holding myself up during the burpees or what. It was so fast (the push up part of it) that it didn't really hurt at all while I was doing them.
I was pretty pleased with this workout. I enjoyed it. I also got to chat with The Trainer a bit when I was leaving about my feet cramping up. He said it could just be the way I'm jumping onto the boxes that cause the cramping every time I do them. Could be my shoes are old and they are pinching my feet in a weird way when I jump on the box. Basically, he didn't really know what was causing the cramping. lol He did say, however, that since they (my feet) have muscles and tendons just like everywhere else in my body, they are prone to getting cramps and feeling sore too. Who woulda thunk it. :P
Happy Thanksgiving!
This workout excited me more than most. Simply for the first thing on the list. I've been talking about doing these again for almost 8 months.
5 burpees
10 push ups
15 sit ups
20 squats
50 jump ropes
4 rounds
Fun fun fun! The burpees actually felt better than the push ups did, that's for certain. I don't know if it was because I wasn't constantly holding myself up during the burpees or what. It was so fast (the push up part of it) that it didn't really hurt at all while I was doing them.
I was pretty pleased with this workout. I enjoyed it. I also got to chat with The Trainer a bit when I was leaving about my feet cramping up. He said it could just be the way I'm jumping onto the boxes that cause the cramping every time I do them. Could be my shoes are old and they are pinching my feet in a weird way when I jump on the box. Basically, he didn't really know what was causing the cramping. lol He did say, however, that since they (my feet) have muscles and tendons just like everywhere else in my body, they are prone to getting cramps and feeling sore too. Who woulda thunk it. :P
Happy Thanksgiving!
Tuesday, November 22, 2011
Tuesday November 22 - Day 204
Besides barely being able to move my arms from the last two days of workouts, I'm feeling pretty good with this one.
10 deadlift (65#)
20 box jumps (20")
10 shoulder press (each arm - 10#)
5 rounds
My the 5th round, my feet were cramping up, which is a normal occurrence during box jumps. Don't know what's up with that. I think it's my shoes. I need new ones since I've been wearing this for over a year. *sigh* Just one more thing to add to the list of things I need! lol
10 deadlift (65#)
20 box jumps (20")
10 shoulder press (each arm - 10#)
5 rounds
My the 5th round, my feet were cramping up, which is a normal occurrence during box jumps. Don't know what's up with that. I think it's my shoes. I need new ones since I've been wearing this for over a year. *sigh* Just one more thing to add to the list of things I need! lol
Monday, November 21, 2011
Monday November 21 - Day 203
I asked him pretty early for a workout. Ya never know what he's going to send me, so I wasn't really looking forward too, but I've made this commitment to myself to not give up and to keep doing the best I can with the crap he hands out. Today, I was tested.
20 calories on bike
10 ring rows
15 push ups (hand releases - more explanation below)
20 sit ups
25 squats
2 stair runs
4 rounds
He told me to try to compete with the times that were on the board. So this meant, time myself. Which I did and after the workout, I told him it was horrifying and the time it took me to do it will go with me to my grave. *shiver*
Each push up, I had to lift my hands off the ground. Yeah. That was NOT fun. The ring rows were actually the hardest part for me, since I had never done them before. The rings were set pretty low, so I had to lay down under them and pull myself up. Uhhh right. I think I was able to lift myself about an inch each time. But at least I tried.
My arms were all shaky when I was done and they currently feel like wet noodles. And I'm incredibly sleepy!
20 calories on bike
10 ring rows
15 push ups (hand releases - more explanation below)
20 sit ups
25 squats
2 stair runs
4 rounds
He told me to try to compete with the times that were on the board. So this meant, time myself. Which I did and after the workout, I told him it was horrifying and the time it took me to do it will go with me to my grave. *shiver*
Each push up, I had to lift my hands off the ground. Yeah. That was NOT fun. The ring rows were actually the hardest part for me, since I had never done them before. The rings were set pretty low, so I had to lay down under them and pull myself up. Uhhh right. I think I was able to lift myself about an inch each time. But at least I tried.
My arms were all shaky when I was done and they currently feel like wet noodles. And I'm incredibly sleepy!
Friday, November 18, 2011
Friday November 18 - Day 202
I had kind of a crappy day. I read the indictment on Sandusky from Penn State and it immediately put me in a bad mood that lasted pretty much all day.
20 calories on bike
2 stair runs
20 alt (one arm) db shoulder presses (10#)
50 situps (10#)
3 rounds
It wasn't too bad. The hardest part was holding that 10# dumbbell to my chest during the sit ups. lol It helped me sweat most of the funk of this day away.
Now to enjoy my two days of rest!
20 calories on bike
2 stair runs
20 alt (one arm) db shoulder presses (10#)
50 situps (10#)
3 rounds
It wasn't too bad. The hardest part was holding that 10# dumbbell to my chest during the sit ups. lol It helped me sweat most of the funk of this day away.
Now to enjoy my two days of rest!
Thursday, November 17, 2011
Thursday November 17 - Day 201
I was a little apprehensive heading to the gym today. I'm sure you can imagine why. He was working today so I had no idea what he had in store. You never know with this sadistic Crossfit coach. Ya know?
I was pleasantly surprised when he gave me:
50 calories on bike
100 jump ropes
4 rounds
My legs felt like bricks during the entire thing, but I got through it pretty easily.
When I was leaving, I asked him to omit any push ups or stair runs for the next week. We bantered back and forth and agreed at least until Tuesday there will be no push ups or stairs in my workouts. LOL Taking what I can get!
I was pleasantly surprised when he gave me:
50 calories on bike
100 jump ropes
4 rounds
My legs felt like bricks during the entire thing, but I got through it pretty easily.
When I was leaving, I asked him to omit any push ups or stair runs for the next week. We bantered back and forth and agreed at least until Tuesday there will be no push ups or stairs in my workouts. LOL Taking what I can get!
Wednesday, November 16, 2011
Wednesday November 16 - Day 200
I made it. I made it to day #200! So pleased with that for some reason.
However, I am NOT pleased with the fact I don't know how to keep my mouth shut. I told him that it was day #200 and as soon as I sent that text, I knew. I knew he would concoct some awful, horrifying workout for me.
He did not disappoint.
20 stair runs
200 sit ups
200 calories on bike
every 3 minutes on the minute:
10 push ups
10 shoulder presses
Seriously? I didn't know what he meant by the every 3 minutes thing so I asked. *sigh* I should have just ignored it. Really.
Start the clock. At 3 minutes, stop what I'm doing and do 10 push ups and 10 presses and then go back to what I was doing. At 6 minutes, stop what I'm doing and do 10 push ups and 10 presses. So on and so forth. I died. I thought I hurt my shoulder again. I did 27 minutes of stairs and push ups and presses until I couldn't take it anymore. I left out the rest of the push ups and presses and just did the situps and bike.
Holy crap. I'm hoping I've learned my lesson in telling him shit. I feel like crying now.
However, I am NOT pleased with the fact I don't know how to keep my mouth shut. I told him that it was day #200 and as soon as I sent that text, I knew. I knew he would concoct some awful, horrifying workout for me.
He did not disappoint.
20 stair runs
200 sit ups
200 calories on bike
every 3 minutes on the minute:
10 push ups
10 shoulder presses
Seriously? I didn't know what he meant by the every 3 minutes thing so I asked. *sigh* I should have just ignored it. Really.
Start the clock. At 3 minutes, stop what I'm doing and do 10 push ups and 10 presses and then go back to what I was doing. At 6 minutes, stop what I'm doing and do 10 push ups and 10 presses. So on and so forth. I died. I thought I hurt my shoulder again. I did 27 minutes of stairs and push ups and presses until I couldn't take it anymore. I left out the rest of the push ups and presses and just did the situps and bike.
Holy crap. I'm hoping I've learned my lesson in telling him shit. I feel like crying now.
Tuesday, November 15, 2011
Tuesday November 15 - Day 199
I had to Google one of these exercises for today's workout. Can you guess which one?
50 Russian twists
50 alt lunges to the side
50 calories on bike
3 stair runs
3 rounds
OUCH!
I had to Google the side lunges. WTF? I've never heard of such a thing. And really, I wish I still never had heard of such a thing. Those thing hurt; 10 hours later.
50 Russian twists
50 alt lunges to the side
50 calories on bike
3 stair runs
3 rounds
OUCH!
I had to Google the side lunges. WTF? I've never heard of such a thing. And really, I wish I still never had heard of such a thing. Those thing hurt; 10 hours later.
Monday, November 14, 2011
Monday November 14 - Day 198
Getting closer and closer to day #200! I've never stayed committed to a workout plan before. I'm so pleased with the results and how I'm feeling, I can't imagine NOT doing these workouts. Yeah, I bitch about them, but like I told The Trainer, I bitch about them cause they hurt and they are sometimes hard for me to do, but I do them anyway.
20 squats
20 shoulder press (went to 10# in each hand)
20 lunges
20 push ups (on knees)
50 sit ups
20 calories on bike
3 rounds
My shoulder is not liking me right now, but it's not a "pain" it's just a discomfort that I have felt before. I took some ibuprofen and iced it.
20 squats
20 shoulder press (went to 10# in each hand)
20 lunges
20 push ups (on knees)
50 sit ups
20 calories on bike
3 rounds
My shoulder is not liking me right now, but it's not a "pain" it's just a discomfort that I have felt before. I took some ibuprofen and iced it.
Friday, November 11, 2011
Friday November 11 - Day 197
I had no idea what he had planned for me. I didn't ask throughout the day and he didn't say when I'd see him. I was just hoping it would kick my ass something fierce without hurting my legs more than they were already hurting from the box jumps yesterday.
He had me do a warm up first of 10 push ups and 10 shoulder presses - to see how they felt with my shoulder. I used 15# on the press. After I did the warm up, I felt okay, although the shoulder felt weird. I think it felt that way because this was the first time in 7 months I've done anything like that. Deadlifts work the top of my shoulders and don't engage the area of my shoulder that was hurt. Shoulder presses? They engage everything in the shoulder.
10 push ups
20 lunges
10 shoulder presses (15# on left; 10# on right)
20 squats (hold weights used in presses)
50 sit ups
3 rounds
I started with 15# on both sides and it was too much for my right shoulder. I took it down 5 pounds on that side only, after discovering that we didn't have two dumbbells at 10#. *sigh*
I felt shaky and very weak during the push ups and presses. Extremely weak actually. I guess that's to be expected since it's the first time in so long. I'll work through it and work up on the weights I'm sure. He was worried and doesn't want me to hurt it again. I'm sure I'll be sore at some point tomorrow, if not tonight. I feel pretty good about my first real "lifting" workout in awhile.
He had me do a warm up first of 10 push ups and 10 shoulder presses - to see how they felt with my shoulder. I used 15# on the press. After I did the warm up, I felt okay, although the shoulder felt weird. I think it felt that way because this was the first time in 7 months I've done anything like that. Deadlifts work the top of my shoulders and don't engage the area of my shoulder that was hurt. Shoulder presses? They engage everything in the shoulder.
10 push ups
20 lunges
10 shoulder presses (15# on left; 10# on right)
20 squats (hold weights used in presses)
50 sit ups
3 rounds
I started with 15# on both sides and it was too much for my right shoulder. I took it down 5 pounds on that side only, after discovering that we didn't have two dumbbells at 10#. *sigh*
I felt shaky and very weak during the push ups and presses. Extremely weak actually. I guess that's to be expected since it's the first time in so long. I'll work through it and work up on the weights I'm sure. He was worried and doesn't want me to hurt it again. I'm sure I'll be sore at some point tomorrow, if not tonight. I feel pretty good about my first real "lifting" workout in awhile.
Thursday, November 10, 2011
Thursday November 10 - Day 196
I was a little excited about this workout. Until I got downstairs and realized I had to remove some weight plates from the barbell before I could begin my workout. *sigh* These bars are so freaking old, it's like pulling teeth trying to replace the weights on them. I got quite a workout before my actual workout. I also go black stuff from the rubber plates all over my hands, which made me a little cranky.
20 deadlifts (65#)
20 box jumps (20")
3 stair runs fast
3 rounds
OUCH! That is all.
20 deadlifts (65#)
20 box jumps (20")
3 stair runs fast
3 rounds
OUCH! That is all.
Wednesday, November 9, 2011
Monday November 7 - Day 194 and Tuesday November 8 - Day 195
He never got back to me on Monday, so I made some stuff up as I went and I can't even remember what I did. I know I did some box jumps and sit ups. I also did some one arm rows with 10#.
On Tuesday, he was working, but they got a call before he could write something up for me, so I did this:
75 calories on bike
75 sit ups
75 squats
5 stair runs
He says I half assed it. I disagreed, but whatever. Yes, I've had harder workouts, but I always tell him I will NEVER willingly kick my butt the way he does. He'll just have to be okay with that.
Good news today: I got a full release from physical therapy for my shoulder. She wants me to ease back into the lifting thing and trusts that he will guide me with the weight and what not. YAY!
On Tuesday, he was working, but they got a call before he could write something up for me, so I did this:
75 calories on bike
75 sit ups
75 squats
5 stair runs
He says I half assed it. I disagreed, but whatever. Yes, I've had harder workouts, but I always tell him I will NEVER willingly kick my butt the way he does. He'll just have to be okay with that.
Good news today: I got a full release from physical therapy for my shoulder. She wants me to ease back into the lifting thing and trusts that he will guide me with the weight and what not. YAY!
Saturday, November 5, 2011
Approaching day #200
As the weeks and days pass on, I'm realizing I'm getting close to day #200 of doing Crossfit style workouts and practically killing myself doing it.
My Trainer opened up something inside of me that I did not know existed. A passion for fitness and health. I've never been more aware of my health or fitness in my life. I've become obsessed with NOT missing my workouts. I rearrange almost everything in order to get my workout in for the day. I make sure I make no plans after work, until after my workout. I make sure I only miss workouts if I have a doctor's or PT appointment.
It's become such a big part of my life, I stopped at the newest athletic clubs this morning and put in an application for a part time front desk job. See, I've been obsessed with finding a part time job in the fitness industry for months. I've been watching Careerbuilder and Craigslist for specific jobs.
They posted the ad yesterday afternoon, I responded to the ad with my resume' attached and stopped in to fill out the application. The guy at the gym told me I was the first person to respond to the ad. I was kinda happy about that, but when it comes down to it, I will obsess that since I was the first applicant, they'll lose my application. Go figure.
Here's hoping I get the part time job, which would be a few hours on the week nights and probably an all day shift on the weekends. 20-25 hours per week.
And this brings me closer to day #200 of this new life of mine.
My Trainer opened up something inside of me that I did not know existed. A passion for fitness and health. I've never been more aware of my health or fitness in my life. I've become obsessed with NOT missing my workouts. I rearrange almost everything in order to get my workout in for the day. I make sure I make no plans after work, until after my workout. I make sure I only miss workouts if I have a doctor's or PT appointment.
It's become such a big part of my life, I stopped at the newest athletic clubs this morning and put in an application for a part time front desk job. See, I've been obsessed with finding a part time job in the fitness industry for months. I've been watching Careerbuilder and Craigslist for specific jobs.
They posted the ad yesterday afternoon, I responded to the ad with my resume' attached and stopped in to fill out the application. The guy at the gym told me I was the first person to respond to the ad. I was kinda happy about that, but when it comes down to it, I will obsess that since I was the first applicant, they'll lose my application. Go figure.
Here's hoping I get the part time job, which would be a few hours on the week nights and probably an all day shift on the weekends. 20-25 hours per week.
And this brings me closer to day #200 of this new life of mine.
Friday, November 4, 2011
Friday November 4 - Day 193
2 stair runs
50 Russian twists
20 calories on bike
4 rounds
Earlier in the day, I told my coworker my left knee was feeling crappy, which meant the psychic trainer would most likely give me stairs or box jumps today. He didn't disappoint.
50 Russian twists
20 calories on bike
4 rounds
Earlier in the day, I told my coworker my left knee was feeling crappy, which meant the psychic trainer would most likely give me stairs or box jumps today. He didn't disappoint.
Thursday, November 3, 2011
Thursday November 3 - Day 192
In a month, it'll be a year since I started this journey. My how time flies when you're having fun!
He gave me a AMRAP workout today. Which is different. I don't remember having one before now, but I'll have to check my archives to be sure.
20 minutes - as many rounds as possible (AMRAP)
10 calories on bike
10 box jumps
20 sit ups
I did 5 full rounds an additional 10 calories on bike & 10 box jumps. I was more than halfway through with the 6th round when my timer pinged and told me it was time to stop. I then left a lung on the floor of the gym. Holy crap. It may have only been 20 minutes long, but it kicked my butt!
And for my first AMRAP (that I remember), I think I did pretty good on it. I was averaging about 3:47-3:50 per rounds. Not too bad for someone who slowed way down on the bike, but made up for it on the jumps and sit ups.
I find myself suddenly very fascinated by the box jumps, something that scared the you know what outta me just a few short weeks ago. I love being able to do those things.
He gave me a AMRAP workout today. Which is different. I don't remember having one before now, but I'll have to check my archives to be sure.
20 minutes - as many rounds as possible (AMRAP)
10 calories on bike
10 box jumps
20 sit ups
I did 5 full rounds an additional 10 calories on bike & 10 box jumps. I was more than halfway through with the 6th round when my timer pinged and told me it was time to stop. I then left a lung on the floor of the gym. Holy crap. It may have only been 20 minutes long, but it kicked my butt!
And for my first AMRAP (that I remember), I think I did pretty good on it. I was averaging about 3:47-3:50 per rounds. Not too bad for someone who slowed way down on the bike, but made up for it on the jumps and sit ups.
I find myself suddenly very fascinated by the box jumps, something that scared the you know what outta me just a few short weeks ago. I love being able to do those things.
Wednesday, November 2, 2011
Wednesday November 2 - Day 191
I didn't know if he was there today or not since I had not seen him at all. So sometime in the afternoon, I texted him and asked if he was there. He was, he was just at training doing some required testing that everyone has to do.
50 calories on bike
50 sit ups
50 Russian twists
50 lunges
3 rounds
OUCH! Pretty much sums that up.
50 calories on bike
50 sit ups
50 Russian twists
50 lunges
3 rounds
OUCH! Pretty much sums that up.
Tuesday, November 1, 2011
Tuesday November 1 - Day 190
Before I had a chance to ask him for a workout, he sent me one with an apology about yesterday. I told him no worries, since he does this shit for free for me, I will not bitch or complain on the days he forgets to send me something. I might get fussy just because I hate making stuff up myself, but I won't get mad at him. And then, he showed why I adore my Trainer oh so very much. His response to that was "Free or not, I said I would do it. I'm sorry." Oh so sweet and thoughtful.
25 calories on bike
5 stair runs
10 box jumps (20" box)
5 deadlifts (65#)
fast
We all know what I do with that word "fast" when there is a lot of cardio involved. I pretty much ignore it and just push myself as much as I can. It doesn't work so well on the stairs, but I do my best and that's all I can ask for. The stairs slowed me way, way down. Yes, I know I need to quit smoking again.
Apparently, I'm jumping about 4 inches above the 20" box on the jumps. I kinda like that, but I'm hoping he doesn't try to switch it up anytime soon cause my comfort zone is pretty comfortable right now with box jumps at 20". I don't want to go to 24" yet.
I added 30 pounds to the deadlifts this time because the 35 I did last week were nothing. I also don't want to push the shoulder yet. I see the therapist next week and I have a feeling she will discharge me. We'll see.
I feel good about this workout, although it kicked my a$$.
25 calories on bike
5 stair runs
10 box jumps (20" box)
5 deadlifts (65#)
fast
We all know what I do with that word "fast" when there is a lot of cardio involved. I pretty much ignore it and just push myself as much as I can. It doesn't work so well on the stairs, but I do my best and that's all I can ask for. The stairs slowed me way, way down. Yes, I know I need to quit smoking again.
Apparently, I'm jumping about 4 inches above the 20" box on the jumps. I kinda like that, but I'm hoping he doesn't try to switch it up anytime soon cause my comfort zone is pretty comfortable right now with box jumps at 20". I don't want to go to 24" yet.
I added 30 pounds to the deadlifts this time because the 35 I did last week were nothing. I also don't want to push the shoulder yet. I see the therapist next week and I have a feeling she will discharge me. We'll see.
I feel good about this workout, although it kicked my a$$.
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