Running

In January:
1 mile in 8:29
17:40 2 Mile run.
3 miles in 29:01

Today

1 Mile in 8:30

Hmm. I thought it was my best mile time yet but now I that I checked, it isn't. I'm kind of disappointed. However, I did run it after running almost a mile before hand plus drills so maybe it was more like the second mile in a 2 mile run. Anyhow, I don't want to be discouraged so I think I'll go out this weekend and try to get it closer to 8 than to 8:30. I'll post on here if I do it.

Goal Setting

My 3 Most Important Goals in Life
1. Strong relationship with fiance- learn to live together and compromise
2. Do well in school/internship. Set my future up.
3. Be fit, happy, and confident in my body. Healthy weight, body fat. Pushups, pull ups, intermediate weights. Defined tummy.

Ahhh! I never got to finish typing up my goals.

Shoot. I lost the paper. Between first year law school, housing, taxes, wedding planning, food logs, bills... papers everywhere. I feel a bit like a disaster but oh well, I know my goals. Here's a few:

Be a smooth runner: 10ks- piece of cake. 5ks- I eat those for breakfast. 1/2 Marathon- okay, kinda hard but I can do it.

Lift intermediate weights: My goal isn't to be ridiculously buff but I think good lean strength is attractive. I've already come pretty far on my weights. From 10lb dumbbells to 15s and 20s. From 6lb medballs to 10lbs. From 7kg kettle bells to 12kg kettle bells. So I will continue to increase the weights slowly. My push press max is 65 pounds and my overhead squat is 95 pounds (actually, that's not my max because I did sets of it).

Be universally fit. Yoga! Basketball! Golf! Rock climbing! Hiking! Ballet! Ballroom dancing! There are so many amazing things to do with a fit body and I don't want to be limited.

Kipping pulls ups. My arch enemy. I am getting closer. It's all in the swing and the hips. I'm getting there.

My pushups have come so far! Yesterday I did 90 in a row on my TOES! ( It took me awhile but I did it!)

Mostly, I want to always challenge myself and I think Crossfit is a great vehicle for that. It has literally changed my life and my outlook on health and my body. I think about fitness differently.

That being said, it's hard not to get caught up on the weight game. I know that I am more fit than I have ever been but I still know that I would look better if I lost another ten pounds (on top of the 18 pounds I've lost thus far). I don't think I'll ever be satisfied with my weight. I wear a size 4 but I won't be satisfied until I'm a size 2 (in all brands). I don't know if this is a realistic goal. I know I should focus on how I feel but it's hard when I know how I want to look.

So that brings me to diet. I can workout 7 days a week (actually I usually do even if the 7th day is yoga or a light run with the dog) but if I don't eat PERFECTLY, my body will not get smaller. I feel like I am fighting a battle with genetics. I'm pretty sure my body was not made to be as petite as I want it to be. But I've never let anything limit me and I'm not about to start. It just takes focus and discipline.

But I refuse to diet. I want my healthy eating to be my lifestyle. So for now I'm food logging and trying to stay Paleo Zone. Sometimes I try to think of it like I'm allergic to unhealthy foods and my body reacts by getting fatter. Like people who are allergic to peanuts so they don't ever eat them. This is mostly useful... until I fall off the wagon (usually by being social). Anyhow, it's my lifetime battle to resist bad foods. I'm actually enjoying the healthy foods that I eat now. I've learned so many different ways to make chicken and fish. I am not the same person as I was last year. Lean Cuisine is not even in my vocabulary. My food is fresh and full of benefits that you won't find in any sort of package.

Anyway, I think I am on the path to these goals. I Crossfit Indoor 2 days a week, Bootcamp 1 day a week, Crossfit endurance class 1 day a week. Yoga 1 day a week. I go to all the extra crossfit workouts and I get in at least one or two runs for the week, usually to the State Capital or to the Church I'm getting married at (about 45 minute runs to both).

I cheat on my diet about 3-4 times a week. And I think it's my current downfall. I'd like to get it where I'm only cheating 1 meal a week. I think food logs are the only way I'm going to get better at this. Those and support from the people in my life. It's hard because eating is social but it's just something I have to figure out.

Pull Ups

I just want to do one kipping pull up. So this is the plan:

I currently use the thick blue band.

Next step, thin black band.

Then cream and purple band.

Then no band.

Crystal said I could show up to class 15 minutes early and practice before class starts and she said to go all out during any workouts that include pull ups. So that's my new plan. That's my new goal.

Also, I know I can work on them at the track at UT so hopefully I will get in there this weekend. 

I made my pushup goal and beyond. I remember in January I was barely able to get 5 pushups before stopping. 2 days ago I did 17 awesome pushups which would have passed the military fitness test. I probably could have kept going. It would be nice to do 25 pushups or to do pushups in the crossfit workouts without going to my knees. My main focus now though is a kipping pull up.

And possibly running a half marathon... maybe... in April... maybe... I'm scared!

http://www.youtube.com/watch?v=7spRknkD1hU&feature=related

Week 7

Monday

4 Rounds

10 push jerk 45 lbs

20 burpees without touching the ground

30 deadlift 45 lbs

Tuesday- off

Wednesday-

10 9 8 7 6 5 4 3  1 

Overhead Squat  25 lbs

1 2 3 4 5 6 7 8 9 10

Pull ups

It was a perfect workout for perfecting my form. I didn't try to be fast because I know that those are two things which I definitely need to work on. AND I DID! My overhead squats are looking so much better. A little over a week ago, I remember thinking that I could not do them... even with the PVC pipe.  Today I could probably have gone higher no the weight but I really wanted good form. And it definitely got better. These were the best overhead squats yet.  I remembered to stay in my heels and keep the bar in line with my heels and spine... And pull ups-- no more jumping box kiplings... I used a band like a big kid. And I rocked the kipling part. Last time I tried the band, I couldn't use the green one because it gave me too much lift and I couldn't even do one on the blue band. This time I started with the blue band and then added blue and white band together. I should be able to use just blue band soon though... and then eventually... no band? I don't know, part of me has self doubt. But another part of me wants that to be my goal before Geoff comes home. 

We ended the workout with planks. I held mine for two minutes, the other two people in the class dropped before one minute was up. Then the Crystal made them get back up until I finished. I know I can see a difference in my stomach when I look at it but an even bigger difference is how much my abs are capable of and the fact that they are pretty hard when you poke them.

Thursday-

Running Workout

4 Sprints

2 side shuffle sprints

10kg Lunges uphill

Tabata - 20 Seconds as many reps as I can, 4 times

deadlifts 15lbs  

squats

pushups, starting on toes

situps

mountain climbers- 100 and then 50

russian twists- 100 and then 50, with 10kg and 6kg

Week 6

Monday

21 kettle bell swings 12lb (yay, I am moving on up)

15 knees to elbows, monkey looking

9 overhead squats  (I suck at these either because of poor balance or something else.

50 sit ups

Wednesday

5 Sets of 5 Barbell Clean

55 55 55 60 60

Ahh! I can't get to 65. It's my goal now. But something is wrong with my shrug.

Thursdays 

300m run

1st Time 1:08 2nd Time: 1:08 3rd Time: 1:08  . I couldn't beat it but I'm proud of my consistency. 

6 Sets in descending order

15 13 11 9 7 5 3

Dumbell Thrusters

Renegade Rows

Squats with medball on the head (6lbs)

Supermans

Situps

Uphill and back run 

Nauseous sickening workout but I rocked it. I was one of three to finish and about 13 plus other people did not finish but I did my renegade rows with wimpy pushups so next time I go big. And I'm looking forward to getting better at my uphill running. 

Overall, feeling good. My goal is also to get better at the zone so I'm working on it tonight. If I had a better diet, you could see my results better instead of me just saying that I'm all fit. You'd actually be able to tell by looking at me. 

Saturday

I am Crossfit Workshop

Workshops On

5 rounds of 

5 Snatch

10 Burpees

Sunday

All Women Workout

3 Rounds split with partner of

50 sumo dead lift high pulls  12kg

50 overhead lunges w/ dumbell 15lbs

50 push press 15 lbs

400 meter run with the 12kg kettle ball

Week 5

Monday-

AHH tired and lazy.

This is the first day that I've missed Crossfit in 6 months but I simply could not do it on three hours of sleep.

Tuesday

100 rope jumps

10 pushups

15 situps

20 Air Squats 

20 minute time limit: 5 complete rounds, ended on round 6, 6 pushups

I could have went faster but I think I'm still recovering from not sleeping this weekend and entertaining Michelle. 

Wednesday

BARBARA! Lite.

20 Pullups

30 Pushups

40 Situps

50 Squats

3 Rounds

Ab exercises with the medballs and weird looking ab exercise with legs and hands in a V. 

I kinda rocked it! I was first or second to finish on each round. 

BUT...

I could have done better pushups and I think I need to make my pullups more legit.   I think I was tired from all the pushups from yesterday. 

Thursday

My first day of Bootcamp at Rogue.

Circuit Training:

Box Jumps

Shoulder Press

Med Ball Cleans

Plank

Burpees

Chest Press

Squats

Run around the building

3 Rounds 

45 seconds at each circuit, 15 second rest and reset for next exercise. Pretty cardio rich workout.  I did 15 lbs on chest and shoulder press and med ball cleans with a ten pound ball. The class called it elite, which made me feel pretty tough.  I think the women's crossfit classes are emphasizing heavier weights whereas this class emphasized the aerobic workout. It will be a nice change of pace to do both and I see how they can really compliment each other. 

Saturday

CSI Workout Lazy

45 minutes- jump rope and on commercial breaks:

30 situps

30 pushups

30 squats

30 lunges

Sunday 

Short 20 minute run with Jasper but it included 2 hills.

Week 4

Monday 

5 pullups

10 squats 

15 wall balls 8 pounds

20 lunges

As many rounds as possible in 20 minutes

Almost 8 rounds, just had 12 wall balls left to do

Varying weights

roman twists 8 rounds of 2o seconds

med ball clean 16

Tuesday

100 jumps on jump rope 

10 pushups

15 situps

20 squats

20 Minutes: 7 Rounds and 100 jumps on 8th round

Then finished 8th Round.

Wednesday (quite possibly the worst day I've had in a loooong time)

12 dead lifts 65 lbs

15 chest press 15 lbs

18 box jumps (step ups bc I was afraid I was going to fall again)

21 dumb bell swings 15 lbs

5 rounds in 25 minutes

I did not finish, I had 21 dumb bell swings leftover but it was such a bad day I didn't even care.

Thursday 

21 15 9

squat cleans

ring dips

400 meter run

16:30

Friday

10 Dumbbell Snatches

10 Standing Dumbbell Rows

33 Situps

16:

Saturday

Under the Bridge Workout with Michelle

10 Med Ball Cleans

15 Kettle Bell Snatches

15 Pushups

5 Rounds- 20 Minutes

Week 3

Monday

Dumbell Thursters 30 Pounds

Dumbell chest press 30 pounds, moved to 20 in round 2

Dumbell dead lift 30 pounds

Supermans 

Decreasing sets of 24 20 16 12 8 4

Time 21 minutes or so

Glutes and hamstrings machine (backwards situp)

Wall Ball 3 Sets of 30

Knees to Elbows on the pull up bar (which makes me feel like a monkey and I like it)

30 Situps 2 sets

Tuesday

10 Dumbbell Shoulder Press 12 pounds

15 burpees

20 lunges

4 Rounds

19:19

50 Situps

2 Minute Timed Situps- 60 (Enough to pass the army fitness test, go me!)

Wednesday 

Grace

clean to press  35 lbs

30 reps

Thursday

50 feet of lunges 15 pounds overhead

21 burpees

5 rounds

Week 2

Monday

15 deadlift high pulls 35 lbs

10 squats 35lbs

5 pull ups

100 meter run

5 rounds

BUT had a hard day and ate some candy. oops. 

Tuesday (on my own)

Modified a Crossfit Workout for a studio apartment

38 Situps

25 Lunges

20 Dips (tricep dips)

15 burpees

2 Rounds

Time: 14:40

Wednesday

15 Overhead Squats 35 and 25 pounds

400 Meter Row

5 Rounds

Thursday

20 Pushups/10 Cleans 35 lbs  3 Rounds

20 Squats 35 lbs /20 Superman 3 Rounds

30 Thrusters, 35 lbs /30 Situps 3 Rounds

I'm proud of myself for sticking with the 35 pound bar on the thrusters. 3 people around me had to drop their weight but I stuck to the 35 pound bar. I'll probably be paying for it tomorrow and the steps up the apartment hurt but I'm still proud. This week has been a week of crazy squats and my legs are definitely getting stronger.

Also, I'd like to report that I can do good pushups! So far only 5 really good ones before they turn not so good or I have to stop and start again but I'm working on it. Goal: 20 awesome, chest to the ground pushups in a row without stopping or getting funky in my form.

Friday:

No Workout

Saturday:

38 Situps

25 Lunges

20 Dips

15 Burpees

2 Rounds

Time: 12:20

Plus dancing! 

Sunday:

3 Mile Run

Mile 1: 8:29

Mile 2: 17:40

Mile 3: 29:01

Knee Pain- very light and only in the third mile!

Week 1

I wrote Geoff a super long e-mail all about working out and dieting and I thought- he doesn't want to hear this. So I've decided to create a blog to keep a log of all this stuff without boring him with the details and to record all the crazy workouts I do because I'm kind of proud of myself. 

So this week:

Monday- 

100 squats

100 pushups

100 pullups

100 situps

Tuesday- I am Crossfit begins.

400 meter run

7 power cleans

30 pull ups

(3 rounds)

Time: NOT GOOD. Did not finish. Ran too slow. Mad at myself.

Wednesday-

100 meter run

15 frog jumps (think leap frog)

15 kettle bell swings (8 pounds)

30 kettle bell lunges (8 pounds)

Time: okay. Partially proud of myself for doing 8 pounds instead of 7, partially mad at myself for not doing more/being faster.

Anyhow, as of Wednesday, I am MAD at myself. I know I can do better. I gained 5 pounds over the holidays and it took me 2 months to get rid of those 5 pounds. And I can tell that my workouts are harder. I'm wondering how long it will take to get back to where I was before those two weeks. I feel like the natural me is so much fatter than the me I want to be so I workout like crazy. And the whole time I want to scream "It's not fair" and kick my legs in a tantrum. But screaming doesn't make you fit so I'll keep working out.

Thursday 

20 lunges

30 thrusters

40 kettlebell swings

50 deadlifts

3 Rounds

Time: 22:46- Could have been must faster but my body was tired from four days of crossfit in a row.

Friday 

No workout but did go out and dance from 8-2am, basically nonstop and only consuming water.

Saturday

No workout. Wedding planned for like 12 straight hours.

Sunday

I am Crossfit- Workout 4

2 Mile Run 

Time:21:29