Status

Fitness Friday: Tired Legs

crossfit gym

Monday:

Rough night of sleep Sunday evening lead me to playing catchup all day.  I slept late and hit the 9am class.  It was all running for the workout.  I was nervous about how my hip would hold up since this would be the longest run I’ve done in months.

  • 400m Jog
  • 300m Sprint
  • 50m Jog
  • 50m Walk
  • x 4

I was slow AF and my sprint was more like a faster jog but I made it through all four rounds. My hip did amazing! It was slightly sore after the workout but nothing major and was gone after a few hours.

YES! This means I’m making progress and can start doing longer runs on the weekends!

Because I went to a later class I wasn’t able to get in any additional strength training that day.

Tuesday:

Much better! I slept well and had plenty to eat to fuel me through this workout.

Cindy  AMRAP for 20

  • 5 Pullups
  • 10 Pushups
  • 15 Squats

I did ring rows instead of pullups.  I was able to get through 4 rounds of pushups before having to switch over to being on my knees.  We were told that this workout we had to pace ourselves instead of trying to blast through the whole thing.  I ended up with 11 rounds + 19.  I was about 2-3 rounds behind everyone else.  Which is fine but maybe my pace was too slow? Perhaps I should have tried to bump that up a bit.  I’m happy with the workout and my results though. I thought for sure I would get gassed on all the squats but those are getting stronger and I’m able to do them for much longer.

Wednesday:

We worked on snatches today and I’m still plugging away at a lower weight on this one. I’m making progress though and have been able to increase weight slightly.  Increasing ladder of:

  • 5 Power Snatches
  • 5 Burpee Box Jumps
  • 10 Power Snatches
  • 10 Box Jumps
  • 15 Power Snatches
  • 15 Burpee Box Jumps
  • 20 Power Snatches
  • 20 Box Jumps

Took me 9:23 at 25lbs. Not too shabby! I was worn out by the end!

I did some light squats after the workout.  My legs and hips were so achey and tired that I could only do a few reps at 65lb before calling it quits.  My body just wasn’t having it.

Thursday:

Partner workout today, not for time, just had to grind through.

  • Row 250M
  • 20 KB Front Rack Walking Lunges

Then

  • 20 Push Presses
  • 20 Bent Over Rows

So one partner does one set and the other partner works the other set, then you switch.  In total, we had to do each set twice.  Weighted lunges are still very challenging for me.  I used 20lb kettle bells and still had trouble getting back up after lunging.  Someday I’ll be able to do weight lunges without even thinking about it.

Friday:

UGH.  I can’t even fully explain the workout because it was a crazy partner workout.  But it boils down to doing 90 reps of push presses at 50lbs and then rowing 2500m.  Yeah.  Coach told me to pick a pace and stick with it so I did just that.  I got through it, slowly, but I did it.  Wiped out.

Over all this week was just alright.  I was feeling really run down and tired the early part of the week.  Wednesday I was a wreck and thankful I had the day off.  I was feeling like such a slug this week and it was really starting to get to me mentally.

Right now I’m happy the week is done, it was a long one!

 

Status

Mental Blocks and Hangups

kettlebells

Training definitely has its ebbs and flows.  Sometimes you feel like you’re making progress and riding the gainz train like a pro.

Then sometimes things feel off and you feel like a slug in gym clothes.

This week I’m the slug.

I’m doing OK and I’m still seeing progress with my training.  But I’m also having A WEEK where my energy is low, sleep is being a bitch, everything hurts, and I’m riding the struggle bus.

Maybe it’s PMS related.  Maybe my body is just asking for me to take a break and slow things down.

Maybe it’s all in my head and I’m just being a wuss. And there it is, THE DOUBT.

Because an off week can just throw you for a loop and doubt starts to creep in.  I start questioning all my movements, life, and wondering if I’m on the right track.

Doubt has no place under the bar.  Confidence is what gets that bar to move.

But this week I’m second guessing everything and asking all the questions that doubt makes us ask.

Why can’t I lift XX amount yet?

Why hasn’t the scaled moved at all?

Will I ever be able to run 6 miles again?

Will I reach my goals or are they all just pointless?

And on and on and on.

I’m trying not to let it eat me up too much but you know how that goes.  My gym had a great article up today and it has helped so much.  It talks about this very thing and also talks about making sacrifices to achieve those goals. You can read it here.

This paragraph in particular is everything right now:

Just because you can’t do something today, does not mean that you won’t be able to do it one day. If you can dream it, you can achieve it.

So I’m going to keep working and keep plugging away because I have goals and I want to reach them.

Status

Cherry Jalapeno Simple Syrup

It was cherry season and I was trying to come up with some new way to highlight them.  I have made a cherry simple syrup before (and it’s also great with bourbon) but I wanted to put a little twist on that.  I decided to add in some jalapeño for a little earthiness and heat.  I wasn’t sure if the combo would work but I was hopeful.

Thankfully the combo turned out great! You can use this for margaritas or just to kick up some seltzer water.  It provides an amazing color to drinks and adds some uniqueness to your cocktail menu.

cherry jalapeno simple syrup3

Andrea’s Cherry Jalapeño Simple Syrup

  • 1C Water
  • 1C Sugar (Cane or Coconut works)
  • 15-20 Cherries, pitted
  • 1 Jalapeno, sliced in half

In a medium sized sauce pan, combine all ingredients and bring to a simmer.  Simmer for 5 minutes and turn off heat.  Allow the syrup to cool and the ingredients to steep for about 1/2 an hour.

Pour all ingredients in a blender (See note at bottom) and blend until everything is smooth.  Strain mixture through a fine mesh strainer into a glass jar.  Will keep for two weeks in the fridge.

NOTE: You can control the level of heat of this syrup by removing the seeds before simmering.  I wasn’t sure how spicy this would turn out so I only blended in half of the jalapeño.  It was a mild spicy, for more heat blend both halves.  Even more heat, keep the seeds in and blend those as well.

Perfect to bring along to cookouts and gatherings because people can use it to mix their own drinks and it can be at room temperature for a few hours.

You can also try using some frozen cherries to make this syrup in case you can’t find any fresh at the markets.

Enjoy guys, and remember, always play with your food!

Status

Fitness Friday: Getting Stronger

Me flipping tires

Monday:

This workout was completely different from what we normally do at the gym. It consisted of a run/walk routine for different meters and it was for three rounds.

  • 200m Fast Run
  • 100m Walk
  • 100m Fast Run
  • 50m Walk
  • 200m Fast Run
  • 150m Walk

Since I’m still working on getting my hip strength up, I rowed instead.  During the walking part, I just rowed really slowly.  It was interesting and challenging to make sure I was at the right distance.

I did strength training after and was able to do a working set, 3×5 of 90lb squat.  It was hard and not pretty but I got it done.  I’m pretty close to being able to start the second level of strength training.  If I’m calculating right, I should be able to start that in the next few weeks.

Tuesday:

We got to work on deadlifts! We don’t do deadlifts as part of our workout too much so this was an exciting moment and I was stoked!

The workout was 21-15-9

  • Deadlifts @ 125lb
  • Box Jumps @ 16 inches

I might have been able to do a little heavier on deadlifts but not by much.  In total that ends up being 45 reps and I was definitely feeling it by the end.  UGH.

It wiped me out for the rest of the day, I was spent!  Was in bed by 8:30 and asleep by 9!

Wednesday:

My body was so tired and sore that I was dragging as I headed to the gym.  Of course there would be tire flips on the schedule.  Of course! Tire flips were part of the warmup today and I did them pretty well!  Though my back is pretty achy now.

Workout was 3 rounds in 21 minutes:

  • 0-2min
  • 200m Run + Jump Rope
  • 2-3min
  • Push Presses @ 55lb
  • 3-4min
  • Ring Rows
  • 4-5min
  • Hanging Squat Cleans @ 55lb
  • 3min rest between rounds

My squat cleans aren’t that great but are getting better.  I’m slowly, slowly, starting to get more comfortable being under the bar.

I was able to do the workout at the prescribed weight of 55lb! I’ve been chasing that weight for a while now and was so happy to work it today!

Because I’m sore and tired, I didn’t do any strength work today.  Maybe I could have done some squats but my body was feeling pretty worn out.

Thursday:

Oh my gosh, Wednesday I was so tired, achey, and sore it was ridiculous.  I kept complaining and then telling Scott that it’s a side effect of being a badass.  I was joking.  Mostly.

I thought I would have trouble with today’s workout but once I got warmed up I was fine.  I also must have got some killer sleep Wednesday night because I woke up feeling so much better and way less achey.

Today’s workout included a 400m farmer’s carry, 35lb in each hand.  Thankfully I have a few friends in class and we were able to walk it together which made it less painful.

Workout today included Sumo Deadlift High Pulls which is a mouthful.

AMRAP for 10:

  • 10 SDHP @ 65lb
  • 10 Lateral Burpees over bar

I completed 4 and a half rounds.  I got one round in at 70lb for the SDHP but had to drop down to 65 for the rest. That said, 65lb is still significant weight for me and an increase.  It was tough and I had to take some rest breaks but I did it.  Working hard to get stronger everyday.  That’s the goal.

And to wear booty shorts but that’s another topic for another time!

Friday:

This workout was a tough one:

  • 30sec Row
  • 90sec 5 Goblet Squats and 10 Pushups

For 15 rounds.  UGH! I pushed through and got it done.  I think what helped is that I didn’t know what round I was on, I just went until coach said to stop.

This week was challenging but I’m making good progress.  I am definitely getting stronger and am able to more weight for some moves. My endurance seems to also be increasing, yeah I still have to take some breaks during the workout but not nearly as much or as long as before.

Hooray for progress!

Status

Fitness Friday: Push Through

Workout Station

Monday:

Part of our warmup included a 200m run and I decided to test the waters and see how my hip would handle it.  It was 600m total and my hip did well! No pain at all during or after the run.  Hooray!  If I keep up with my exercises I should be able to start adding running back into my routine.

Workout today was AMRAP for 15:

  • 4 Power Cleans
  • 6 Front Rack Stepping Lunges
  • 8 Bar Facing Burpees

I actually was able to do the lunges! Lunges have always been a challenge for me and when I started CrossFit last November, I could not stand up from a lunge with any kind of weight.  Not even an empty bar.  I’ve since learned better lunge form and have worked on those along with Turkish getups.  I was able to do lunges at 45lbs.  Whoo! That’s a huge accomplishment for me!

Strength session after the workout.  Still stuck right now at 85lbs for back squat.  I’m focusing on staying balanced and not relying on my left side for all the work.  I think now that my right side is working more, my squat is a little off.  You’d think it would be stronger but I think that’s because my right side just needs to get used to the work.

Deads at 135 and they felt so good!

Tuesday:

Ugh, rough workout.  I didn’t eat a big enough dinner and I felt all of that during the workout. I was dragging so much.

The warmup included weighted runs, meaning run for 200m carrying a kettlebell.  I did 20lb kettlebell for my run.  Umph! Still my hip did perfectly!

Workout today was 20-15-10-5

  • Double Unders (I’m still at singles)
  • Power Snatch @ 45lb
  • Pushups

Any kind of shoulder work is my weak point so 45lb snatch for me is heavy. I made it through but was toast after the last set of 5. This workout was killer for me!

We’ve been doing pullup work after our workouts. The goal is to be able to do one pullup at the end of the month of July.  I would love to be able to do that!  Not sure if I will get there but it’s a nice goal to focus on!

Wednesday:

The warmup for this workout was a long one!

  • 200m Run
  • 10 Sumo Deadlift High Pulls
  • 10 PVC Pass Through Lunges
  • 10 Deltas (short explaination is situps with a weight)
  • 400m Run
  • Repeat moves
  • 800m Run

Since our WOD also included running, I opted to row for the warmup so I didn’t overtax my hip.

AMRAP 12:

  • 400m Run
  • 20 Ring Rows
  • 20 Wall Balls

I ran for the workout and it was awesome! My run was definitely slow AF but I did it and my hip isn’t angry. In total, I ran a total of 1000m which is just over half a mile.  Hooray!  I’m so stoked about that and am starting to see the light at the end of the tunnel.

Strength training also went well! 85lb squats felt solid today, heavy and still challenging, but solid.  75lb power clean felt good and much better than the first time I did it.  Strict Press is still weak but I’m ok with that.

Over all this was a good training day and I walked away feeling awesome.  And hungry. So hungry.

Thursday:

Ugh. Workout was a rough one but I did it all!  The warmup included a 400m farmer’s carry, I used 35lb kettlebells. The last 50m were walking lunges with the weight.  I’m still working on weighted lunges so I couldn’t go all the way down with that amount of weight.  I got as close as I could though and pushed through.

The workout was AMRAP for 20:

200m Run

Then x3:

  • 5 Front Squats
  • 5 Push Press
  • 5 Evil Wheels (using the barbell as an ab wheel)
  • 5 Weighted Bridges (again, using the barbell)

Back to the beginning with a run.  I hope this makes sense!

Weight was 50lb and I was able to get through 2 rounds plus half of the third, not too shabby!  My hip seems to be doing well with the short distance runs so far.

I was exhausted after this workout.  Usually by Thursday I start to get really tired and feeling the workouts from the week. I can’t wait to sleep in on Saturday!

Friday:

This workout ended with 60 burpees which I basically just crawled my way through because me and burpees don’t really get along.  Right now.  Soon I’ll make them my bitch but for now, ugh.

  • 10 Pullups
  • 20 Kettle bell swings
  • 30 Box jumps
  • 40 Pushups
  • 50 Situps
  • 60 Burpees

The weather has been so humid here lately that all I do is sweat and at the gym I’m sweating buckets.  It feels good but I can do without the humidity.  I thought I left that on the east side.

Again I’ve had a solid week that I’m pretty proud of.  Even though I’m still slow and even though there’s still a lot of things I can’t do, I’m making progress and seeing change.  That is a pretty awesome feeling!