Posts tagged Fitness/Exercise

Hitting my stride


Today was one of those days when you just get the rhythm of a particular exercise and you kick ass doing it. Normally I’m not a super efficient runner nor a fast one — but I felt my stride when we did our 800m warm up this morning and it carried through the WOD as well. I love that feeling of just having a good workout – even though I’m tired and sore as hell from yesterday’s WOD. And I love Tues and Thurs training days because Coach Jerry is there to add in the gymnastics element. I’m like a little kid in a candy store learning all this stuff that I didn’t grasp when I was younger.

We also had a really big crowd this morning show up for the 6a. Usually we average about 6 athletes and today we had around 11 — all different levels of experience and fitness — but all of them there to give it their best shot. When you are working out with people that are there to push themselves too — it really adds to your own effort. I love it!

800m run
10 Pass Thrus
10 OHS
10 Trunk Rotations
10 Cherry Pickers

Handstands on the parralettes

4 Rounds for time of:
15 SDHP 65#
10 Box Jumps
Run 400m
Time: 16:15

I had a great stride going for the 400 m run each time, so that is where I made up a lot of time. However, I didn’t feel so hot at the end of this WOD. Maybe because I didn’t hydrate beforehand or it was because it was super humid outside – so my asthma was letting itself be known. One of the athletes Anna said — man, you don’t look so good when I was done, so I hung outside to get some air for a bit and drank, drank and drank some more water.

Double Unders & Sit Ups – Yeah, that’s the WOD


By 1p yesterday, I was wiped out. The Fran workout yesterday may be a quick one – but it takes you down. There have been a few WODs recently that totally wiped me out and by mid day, all i wanted to do was crawl into bed.

For today’s skill we worked on gymnastics and rings. One of the athletes, Gerald, said ‘who would have thought we would be doing this at 6a this morning?’. And that right there is one of the things I love about CrossFit. It is like being on a playground as a kid. Reliving those times when you just hung out and played around at the local playground for hours and hours — we are older now so hours and hours is ONE HOUR or so –but for me, it’s the same feeling.

Today’s workout seemed fun at first glance — Double Unders and Sit ups. Piece of cake — but this is CrossFit. Nothing worth anything comes easy unfortunately.

800m run

5 Cobras
5 Pass Thrus
5 Good Mornings

Inverted rings
skin the cat

2m Double Unders
2m Sit ups
90s Double Unders
90s Sit ups
1m Double Unders
1m Sit ups
30s Double Unders
30s Sit ups
total: 236

So — Double Unders. With this WOD, you only count DUs –so if you cant do them, you cant get any #s and if you do attempts, they don’t count either. So thankfully I am getting better at doing them even though my form is all wonky. I am hoping that once I am comfortable with just doing them – modifications to my form can come next and easier. Let’s keep our fingers crossed! I am just so happy that I can even do DUs…

I have also been making a point of doing a few hand stands off the wall before I leave CFI to practice. I can totally see an improvement in my overall form and can even do a few seconds regularly off the wall into a real handstand! Whoo hoo.

Minimalist Shoes


Gear: Shoes for not-quite-barefoot running

Barefoot running has become a hot fitness trend thanks to evidence that it can reduce injuries and strengthen feet. But ironically, many “barefooters” prefer to keep their feet covered. Fear of injuries from broken glass, rocks and other sharp objects inspired the invention of the “minimalist” running shoe, whose essential feature is a thin, tactile and flat bottom that lacks the elevated heel cushion typically found on running shoes. This category — pioneered by Vibram’s popular FiveFingers individual-toed shoe-glove four years ago — now includes styles that enclose all five toes together. Hard-core barefooters will scoff at any shoe, even these stripped-down alternatives to traditional running shoes with generously padded soles. But for those who want the benefits of barefooting with some protection, the minimalists have you covered.

CrossFit Girl: Kelly


Those girls of CrossFit are Nasty.  The last time I met Kelly was in February — and for some reason today’s meeting did not go as well as our last – by 40seconds. That’s not acceptable! But holy hotdog – this WOD was tough. 5 rounds – keep moving – don’t stop – go go go. If I had not mentioned this before – the longer workouts give you a mental workout as well as a hard body beating.  At the end, we were all drenched in sweat, lying on the floor. My arms were screaming during the last round of wall ball shots — you know what? It was GREAT!

10 Pass Thrus
10 Push Ups
10 Sit ups
10 OH Squats
5 Pull Ups

Goblet Squat (Kettlebell held like a goblet, squat)


Five rounds for time of:
Run 400 meters
30 Box jump – 20 inch box
30 Wall ball shots 10lb
Time: 32:23

Burpee Love WOD


I knew it was time to get organized when my garage would make a perfect scene for the next episode of Hoarders! So I spent the better part of 3 hours yesterday going through the crap – organizing, sweeping, cleaning, throwing things out — it looks really good. Do you ever notice after you clean like that – you start to feel a sense of calm? I do.

I was hoping we wouldn’t do pull ups today because Saturday after the WOD, I practiced them a ton with some of the CFI athletes and they hurt – the calluses are multiplying. Coach Marc said that give it a week of pain – it won’t be so painful anymore. I usually use gloves but I took them off on Saturday to see if it made a difference. Well, the only difference is my hands are freakin killing me.

But – Guess what?? No Pull ups during the WOD!! Only during the warmup — wishes do come true!

Run 800m
Sampson Stretch
10 Good Mornings
10 Pull Ups
10 OHS
10 Push Ups


5 Deadlifts (ladies:185lb Rx’d – I did 135lb)
10 Burpees
time: 5:56

So I loaded up 185# and tried it once — I lifted it. I decided to lower the weight because looking at the workout – burpees kill me and 5 rounds — I would rather be able to continue through the workout than have to stop continually. I probably could have gone up a bit more. Even though the workout was only 6m total – it was a killer and I definitely was spent at the end.

Rainy Day Workout


Vacation can’t come too soon for me — I am running on empty. Work is busy, home life is busy — I am thankful that I have CrossFit though. It really helps me with stress management and it’s a super fun way to start my day. I highly recommend it. And it’s been raining the past 2 days — pouring rain too. Makes it harder to get up and start your day on the right foot.

20 DUs
10 OHS
10 Ring Rows
10 KTE

Front Squat
Shoulder Press

5×2 Shoulder Press (3 at 75lb, 2 at 65lb)
5×3 Front Squat (105lb)

Tabata Burpees = 45
4m total (20s of work, 10s of rest)

So – something interesting I found out with me and Double Unders. I can do a few in a row if I close my eyes!! How funny is that??!! There must be something to do with how I am visually processing the experience that messes me up! I have tried it over and over again with my eyes closed, and sure enough! I can do it! Anyone else out there have that same experience?

Monday is Funday!


Not sure what’s going on with me but I kept waking up last nite with achey joints — especially my wrists. Not sure what that is all about – when I woke up for good this AM, it didn’t seam to be an issue.

Todays workout was in honor of —

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.

side shuffle

med ball cleans

5 hspu
10 ring 2 toes
15 16lb med ball cleans

total = 8+

Finding your ‘CrossFit’


This weather is great and perfect for working out. Other than allergies, I love springtime in Virginia. I also love ‘springtime’ in Arizona –which is where i will be heading in a few short weeks for spring break. Heat, sun and time to recharge —

run around bldg 1x
sampson stretch
10 pass thrus
10 OHS
10 pull ups (2min deadhang)
10 ring dips

(Rx was 115/63)
115lb dead lift
73lb OHS
time: 10:13

Ouch! My wrists hurt after those OHS. It actually was the hardest part of the OHS for me! But I am proud of myself — I did heavier than prescribed (Rx’d). So yeah for me!

I wanted to share a story about a friend of mine who is in the midst of a life change. Let’s call her ‘A’. She has had some things happen to her recently that have made her take a good hard look at where she is in her life. Probably the same sort of stuff that happens to us all around our age (40s). Her career hasn’t quite traveled the path she thought it would , she is going through the motions in her day to day life, Has a lot of stress on her shoulders — her husband travels a lot, has 2 kids. Probably sounds like most people you know — well I had been encouraging her to try CrossFit for a while, but she was always intimidated. Thinking you have to be hard core — even though I told her that I wasn’t like this 3 years ago when I started. Then a sign –A Groupon deal for a local CrossFit appeared in my inbox and i forwarded it to her — she bought it, which was progress, but waited 3 months to try it. But — last week she did it. She and her husband tried it and sure enough — she could do it. It was ok and it was scaled for her abilities. The smile on her face as she came over to tell me that morning was something I wish I took a picture of!

That set a spark inside her — and she went last week, and is going this week. She was telling people about doing pull ups this week. I can’t even begin to share how proud of her I am. The only thing I want for her and anyone else stuck in a rut, is to find their “CrossFit”. And I am not talking about it as a place — just finding their passion, something that shocks their core into realizing that they are not doing anyone any favors by neglecting themselves. If you could see her the past 2 weeks — she is full of possibilities, pride, and confidence in the future. That’s what it’s all about — not only for her, but for her family as well! Think about how her 2 daughters are seeing their Mom now!

Hats off to my friend ‘A’.

Components of A Successful Fitness Program


For best exercise, don’t be lonely or late

Activities done in groups and early in the day seems to show the best success rates.

This article is completely in line with my own experience. I work out early in the day with the same group of people — it creates a routine and a community – 2 important components of finding a successful fitness program.

Thinking about starting an exercise program to help lose weight? If you find some activity that allows you to regularly work out early in the day with the same group of people — and it’s something you like — then you’re well on your way.

Conversely, if you plan to exercise at the end of the day at home, alone, on some machine you bought from an infomercial, prepare to continue being fat.

Social context, self-control and positive reinforcement play critical roles in exercise adherence, and the data provide interesting insight that can be used to increase your likelihood of following through.

Get a Grip


Losing your grip? It could be a clue to your health

Grip strength can indicate overall muscle tone and, according to one study, even suggest how long you might live.

Getting a good grip on your health may mean … getting a good grip. The force you can muster when squeezing an object or a weight doesn’t only reveal how strong your hand and arm are. It can be a measure of overall muscle function and — according to one recent study — even portend how long you’re likely to live.

That’s not as nutty as it seems, says Richard Bohannon, a professor of physical therapy at the University of Connecticut. “Grip strength reflects your overall muscle status and a general sense of how much muscle mass you have” he says. “If you have more muscle in your upper body, you probably have more in your lower body as well.” And if your muscles are wasting, you’re further down the road to frailty.

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