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!

 

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.

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!

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!

 

 

When I discovered Powerlifting, I started following a bunch of women powerlifters on Instagram (I’ll link to them at the end of the post).  I also discovered two groups dedicated to supporting women in the sport, Girls Who Power Lift and GRRRL.  Both are amazing groups and are all about lifting women up and being positive in all aspects of your life.  Being proud of who you are and what you can do.

One side affect to lifting and surrounding yourself with people who are supportive is that you also become more positive and confident.  About yourself, life, and your body.

Lifting is a very empowering thing, especially for women.  Knowing that, yes you can pick up that heavy thing off the floor with no problem is a freeing feeling.

This was something that I really didn’t give much thought to until lately.  I have found myself being more confident in myself, my body, and my personality.

Body confidence is one of my biggest improvements.  Am I where I need to be weight-wise? Nope, not even close. I’m still a work in progress and have a long way to go.  However, lifting has given me a confidence that running never did. Sure I gained confidence with running, once I lost 60lbs and didn’t have to worry about jeans being tight. But not until that point and even then, I was not fully confident in myself.

With lifting, I’m confident now, even though I still have a ways to go in my journey.  I might still be Chubby Andrea but Chubby Andrea can pick up 100+ lbs off the floor without blinking an eye.  And she can do a lot of things now that she has never done before or been able to do.

I wore a tank top to workout the other day.  I’ve never done this. Ever.  Even after losing 60lbs and running in the midwest summer heat, my most revealing shirt was a sleeveless tee-shirt.  I never ran in a tank or worked out in a tank.  Too self-conscious.

Now? Now I don’t give a fuck.  It’s hot, the gym is hot, screw it, I’m wearing a tank.  The best part, when I was working out, that’s all I was focused on.  I wasn’t worried about the tank top, or my arms, or my belly. My workout and getting through it had my complete focus.

I’m sure that part of it also stems from getting older and not really giving a shit about how others view me.  But lifting and doing Crossfit have ignited that confidence.  I’m happy with where I’m at and that is a freeing and awesome feeling.

Fabulous accounts to follow on Instagram:

Girls Who Power Lift

GRRRL

Spunky Canuk

Confidence1091

 

Last week was a rough one. I went to a new chiropractor who was a little too aggressive in his adjustments and it took me out of working out for the week.  That’s all I’m saying because I’m still so annoyed about it.  Plus I’m back to looking for a new chiro.  Meh.

This week though I’m back on track!

Monday:

The main workout was AMRAP for 15 of 7 power cleans, 7 burpees, and 200m run.  I’m off running right now because of my right hip flexor so instead I rowed 200m.

I got in 4 rounds plus 7. I felt pretty good about that!

Tuesday:

150 wall balls.  UGH  We do break it up, so it’s 25 wall balls then 6 jumping lunges (or regular if you can’t jump) for 6 rounds.  Still getting in that 150 marker but breaking it up like that makes it a lot easier to get through mentally.  It doesn’t seem so daunting and overwhelming. Instead you’re focusing on just getting through each round.

Wednesday:

AMRAP

• 400M Run (Row)
• 20 Hang Squat Cleans
• 30 Double Unders or 60 Singles

I was able to get in two rounds + 400m + 20.  So close to getting three rounds in!  I don’t have solid double unders just yet so I did singles.  I can do double unders but not steady enough to add them to the workout.

Strength training after class, since it had been over a week since doing strength, I took it easy with weights.  I did squat, over head press, and deadlifts.

For squats, I went to 85 pounds and it was tough. I did not make it through 3×5 but completed 2×5 and that last rep I almost didn’t make it up.  My legs were so tired from the squats we had done this week.

Press is my weakest move (bench being my second) and I did 2×5 at 47 pounds.  Right now 46 pounds is my cleanest rep.

Deadlift, I did my working set at 125 which felt lovely.  I love deadlifts so much! It’s my strongest move and always puts me in a much better mood.

Thursday:

This workout was a tough one and I’m so glad we only had to go through it for 1 round!

• Handstand Pushups (mine are modified)
• Barbell Sumo Deadlift High Pull
• Overhead Squat
• Pushups
• Snatch High Pulls
• Pistols

2 minutes on with a 1 min rest between moves.

I did the high pulls at 55lbs but did the overhead squats at 15lb with the baby bar.  Overhead squats are so freaking hard for me and my shoulders and wrists are not very strong.  Someday I’ll at least make it up to 35lbs!

Friday:

30 min workout today, ugh.  Or I should say that it was supposed to be done in 30 minutes but I finished at just over in 30:23.

• 30 Squat Cleans
• 30 Pull Ups
• 800m Run

For three rounds.  I rowed which proved to be challenging because my grip didn’t get a break so going back to squat cleans and pull ups was challenging.

I’m still working on my squat clean and getting that move down.  Part of it is that it’s awkward, the other part is a confidence issue.  Falling under the bar and catching it is a little intimidating to me.  Will I fall? What if I can’t get back up?  Those are the thoughts that run through my head.

I’ll get there, it’s just going to take me some time.

I’m feeling pretty good about this week.  I do think that I could have pushed myself a little bit more and next week that’s going to be my goal along with more weight sessions.  Overall I’m happy with training this week!

Back when I was a runner, I dealt with some hip issues.  My right hip flexor getting over worked because my right side isn’t as strong as my left side.  For some reason, I do most things on my left side which causes my right side to become lazy.

My right hip flexor would be very sore after my runs to the point that I couldn’t even run a mile with out my hip hurting afterwards.  I did PT for a while and slowly got back on target. (If you want more nitty gritty, you can read about this hip issue, here, here, here, here, and here.)

Then we moved here, I stopped running because I was having difficulty with the elevation which caused depression which caused me to spiral down into a blob.  I finally picked running back up last year but had to stop because my right hip was being an issue again.

Instead I put running on the back burner and started doing CrossFit.  I fell in love with my gym and the workouts and didn’t give running a second thought until now.  Sometimes runs are part of our workout and I want to be able to do them.

I would like to be able to add in running to my routine however this stupid hip issue is back but a little more intense. Now it hurts during runs (as opposed to just after a run) and lasts for a long time.  I tried running 800m when my hip flexor tightened up, swelled, and then was painful for about a week and a half afterwards.

Ouch and GRRRR

So I’m going through PT again so that I can get back to being healthy and using both sides of my body equally.

My current therapist has been the most thorough person so far!  She spent an hour with me during my first visit and had me do a bunch of different moves and exercises to determine just how weak my right side is.

Turns out it’s crazy weak.  I knew that but was surprised by just how weak it is!  After that visit, I started paying more attention to how I sit, walk, stand, and handle myself.  It’s a little mind blowing to see how much I favor my left side over my right.  And yes, I am right handed.  I basically don’t use my right side unless I have to and am making an effort to use it.

WHAT? I don’t even know how I started doing that and why I do it.  I always thought my left side was my weaker side just because it’s non-dominate but nope. My right side just cruises through life.

I can also feel it during squats, as the weight gets heavier, I can tell that I’m relying on my left side to get me up and out of the squat.

So it’s time to focus on getting balanced so I can run and continue with heavy lifting.

Monday:

Was rough.  I was tired when I hit the gym and felt like maybe I didn’t eat enough (I talked about fueling for lifting earlier this week.) to get me through a workout + strength training.  Then during the workout cramps hit me hard.  Lady cramps.  This is my space to talk about and record my training so get used to the nitty gritty.  I needed to go home and eat something so I could take some ibuprofen.  No strength for me. The workout was push press + pull up ladder.  Start at 5 reps then keep increasing by 5 until the time runs out.  I was able to do the presses at 50lb which is a big deal to me.  All shoulder work is super challenging and my weakest area.

Tuesday:

Felt much better! The workout was hard, it was “Randy” which is 75 snatches. Snatches being part of shoulder work are intense for me and I’m still at a low weight.  I completed it at 35lbs which by the end was becoming very hard to do BUT I made it through.

I was able to get in a strength workout and focused on squats and deadlifts.  I was able to complete 90lb squat for my working set and felt really good with that.  The squats felt clean though on the last set they were much harder.

I also did 135lb for my working set for deadlifts today which is a HUGE PR moment! Previously 135 was my 1 rep max and today I busted it out for 2×5.  BOOM!  Feeling like a badass.

Wednesday:

Whew! Was I tired!  Strength part of the workout focused on sumo deadlifts.  I felt strong with these today! The first time I did them, I felt uncoordinated and awkward since the mechanics are different than regular deadlifts.  Today I felt much more comfortable with the movement.  I worked up to 125lb, since I just did really heavy deadlifts yesterday, I didn’t want to go too heavy today.

The workout was 30 box jumps and 30 wall balls with some tuck jumps tossed in at different times.  My legs were jello today.  My box jump is currently at 16 inches and I’m chasing that 20 inch box jump.

Thursday:

Having an, “Everything Hurts and I Feel Like Dying” day.  I got through my workouts but they were rough.  My legs and shoulders are just effing fatigued.

The workout today consisted of front squats, doing as many as you can at a prescribed weight. I haven’t done front squats in forever so my weights for those aren’t that high.  I started off at 75lb and squeaked out 5 reps, 10 reps at 65lb, and 15 reps at 55lb.  I could have done more reps at 55lb but my wrists gave out before my legs did.  Still getting used to that front rack position which is awkward.  My wrists aren’t super flexible so it’s a challenging position for me.

I moved on to strength training and did what I could.  Squats weren’t happening.  I did a 70lb warm up rep and my body was like, nope.  There’s a difference between pushing through fatigue and needing to listen to your body. Today I listened and cut the squats short.  I did manage to work up to a 75lb power clean.  It wasn’t pretty but I got it done.

Friday:

Stations at the gym today:

• Row for calories
• KB Swings
• EB Thursters
• Burpee Box Jumps
• Reverse Wall Balls

 

1 min at each station, going through all of those is 1 round and we did 3 rounds today. UMPH

I don’t know what it is about this week but I’ve just been wiped out.  Not enough food? Not enough sleep? Both? No idea but man my body is tired AF.  I can’t wait to get in my jammies today and sleep in tomorrow.  Bliss!

One of the biggest elements to weight lifting that I’m still learning about is fueling properly for the workouts.  Eating to preform with lifting is much different than eating to preform with running.  At least for me, there’s a HUGE difference.

When I was a full time runner, if the day before my eats were a little off or I didn’t eat as much as I should have, I could still bust out a run the next day.  Maybe my pace would be a tad slower but nothing super noticeable or concerning.  I still got through my workouts just fine.

For me personally, this is not the case with lifting.  At all.  If I don’t eat well that day my workout the next day will suffer big time.

I’ll have low energy, my muscles won’t be as responsive and willing, and the workout will be so much more challenging both mentally and physically.

Carbs + Protein are the two main items I have found that I need in order to feel strong during my workouts.  I’ve been adding more carbs into rotation so there has been more potatoes and sweet potatoes as part of my meals.  Occasionally I’ll have a slice of sprouted bread or some granola.

Junk needs to be kept to a minimum and a focus on real food a priority.  I have found that if I eat something junky, say like takeout or pizza, not only do I feel gross but my performance suuucckkksss.

Which is a given, I mean this sounds like pretty basic info but life happens and you gotta roll with it.

Slowly I’m learning more about how to properly fuel myself for workouts.  My diet is changing for the better because I want to be the best I can be while working out.  Plus I just want to be the best me all around.

Food + sleep are my priorities right now as I build up strength and endurance.

How do you fuel yourself for workouts? What have you found that works and what does not?