Still in Week 1

I'm only 77% towards my 6 mi weekly goal but tomorrow i plan to do 2 miles to reach it. i worked out 4 days this week (5 after tomorrow), which is a lot for me. i am hoping to keep it up. went to camp 24 w/ jg and ry. i liked it. and i felt really exhausted afterwards, which tkb doesnt seem to do. i think i cant really push myself in that class cause i'm too busy trying to follow the routine.

tgif!!!

this week

my body goes through weird phases often. this week it was, be slow and lazy week. i ran outside last sunday and i could tell already that this week was gonna suck cause i had to walk a lot. yoga was hard on monday. forced myself to work out tues, wed, and today. wed wasn't that bad cause i did manage to run a complete 8 min mile (i had to stop to tie my shoe though, but made up for that by running a little longer). today instead of going to the kickboxing class with joanne ryan and jg (too far to drive) at miramar, i went to the class at la jolla. there were 2 people when i got there 5 min late. one was this old white guy in tight biker shorts and a middle aged asian woman. the teacher apparently had a sinus infection so was taking it slow. it was a good workout but i was a little bored and kept looking at the time. i'm sort of over kickboxing classes (i took a bunch in college and then hated it). it can be repetitive, and i sort of end up feeling like i'm just flailing my limbs around. it probably improves endurance though since you're doing cardio for who knows how long. but i'm willing to go maybe like every other week or something. when i move back to rb, i'll join your group.

KEY CHAIN!!!

WOOHOO!!! I got a key chain today for losing 10% of my initial body weight. I actually lost the 10% a couple of weeks ago so don't try to do the math...

YAY! SO EXCITED! I think I may have had a little help from the "eastern" tea that I drank last night but IDC! I'm going to get my unlimited bikini budget!!!

[nae] - 01/28/2009

AM run:

3 mile run - 27:19 (9:07 / mile)

8:55
9:24
9:02

Going off of Ryan's advice, I decided to make sure I tackled a lot of hills on my runs. Hopefully in 2 weeks I'll start attacking the monster hill to get me to 4 miles a day.

Sprints 4 x 110 meters, 30 sec rest between

PM workout:

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

3:31 - 3:42 - 3:47 - 3:46 - 3:58

tuesday, January 27, 2009

crossfit wod from yesterday

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.


3:00, 3:08, 3:30, 4:26, 3:52

17:56 total

I've been doing crossfit workouts long enough now so that workouts are repeating and i can go back to my previous performance and do a quick comparison. lost two minutes since my previous attempt at barbara. sounded strange at first, but i'm pretty sure my first attempt consisted of weak pull ups, push ups the didn't go down all the way, crunches sub'd for sit ups perhaps? and squats that definitely did not go as deep as they did today. i lost two minutes, but i'm hurting right now. good work out.

week 1

ryan showed me that the garmin connect site has an area for goals. so for this week, aka week 1, i'm shooting for 6 miles total. so today i ran 2 miles. after uploading my info, it said "33% complete" haha. ideally i'd like to do 3 runs a week, hopfully getting up to 10 miles a week...and do a couple days of lifting or some classes or something. i dont think running 3x a week is enough to shed a few lbs in 7 weeks. besides my poor eating over the weekend, i've been trying to eat healthy. friday was the only day i was complaining about being 'so full'...

anyway, i hope by week 7 i am up to at least 10 miles a week. i should add that to my 'future goals' since there is a tab for those too.

5 a.m. Workout

This morning was the second Monday I woke up early (5 a.m.) to go to a spin class. Teach called me out on having my bike set up wrong. =( So I adjusted it per her suggestions and now my legs are about to fall off. She said that it'll work my legs more. She wasn't lying. Hope I can keep up these morning workouts at least until June. I could always use a Monday Morning Workout buddy if anyone is interested in filling that role. Feel free to send this link to your friends and neighbors, but not the creepy ones.

So Ryan and I decided on a reward system in place of giving me $ or buying me pressies for running on the treadmill.

If I make my goal of losing 50 lbs by June - I get an unlimited budget for my swimsuit!

If I lose 40 lbs - I get a limit of X amount of dollars.

30 lbs - significantly less than X.

Ry - we need to figure out what X is.

I say $1000 and 30 lbs is $500...teeheehee. j/k Contrary to popular belief, Ryan can afford me...because I'm a cheapo.

weekend worry wart

Saturday 1/24/09
SDTC RNRTP Long Run

1:15, 9.02 miles

Sunday 1/25/09
previous day's CF wod

Crossfit total
back squat - 235
shoulder press - 115
deadlift - 255
Total - 605 (13 lbs short of intermediate)

CAMP @$$ Kicking

I've recently been taking the Camp 24 at Miramar. This was my 3rd class. Since there are several stations, you have to get in groups of about 5 people. The first two times I attended, my group sucked! I know that not everyone can be as fit as us on this board but c'mon people hustle!

However, yesterday...I was the slacker. The group that I was with DID ALL the cardio exercises with ZERO - HARDLY ANY breaks and I truly was going to throw up after the class. It was awesome. I'd sneak a peek at the "leader" of our group and she was even doing the weights portion of the class all hardcore too! She was an asian woman in about her 40's. She looked good though and you know how asian women don't age easily so she could've been in her 50's for all I know.

Bottom line - I want to be that fit-60-year-old korean chick when I grow up.

Plateau

So according to my WW leader, I've hit a plateau which is why I'm not losing as much weight as I would like. She suggested a couple of things to mix it up because my body is used to my eating and exercise routine.

1) Drink more water - Check

2) Add an extra activity per day - Started walking during the morning break.

3) Eat bigger meals during the day instead of at night. - haven't tried this one yet

4) Use my flex points one day and not at all another day - haven't tried this either. Maybe I won't use it today but tomorrow I'll dip into it.

5) Do a different activity - I've recently added the Camp 24 to my repertoire so we'll see how that goes.

Wish me luck for next week.

[nae] - WOD 1/21/09

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

9:03

wednesday, January 21st 2008

first, Happy B-day, Jing. love you.



SDTC Rockin 'n' Runnin'

30-40 minutes easy

Garmin Stuff

CF.com WOD

Wednesday 090121

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

scaled considerably (HPU/LPU)

10/1;9/2;8/3;7/10

no time taken. hella hard.

[nae] - WOD 1/20/09

Finally worked out! So I'll probably get a few workouts in and I'll see you guys in a month or so.

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

20:08

Cooldown:

30 ballistic push ups

sooo

i have been working out, but haven't been doing anything really interesting. i have noticed though that my attitude towards the gym has changed - ie i don't see it so much as a chore anymore. because of this, i have been able to push myself to get in good workouts. i still pretty much do whatever i want though, which usually means a mixture of cardio (running and stairmaster) and weights. i have been trying to take advantage of those rare occasions when i feel like i can run for a long time by doing so. in the meantime though i am trying to see how fast i can run a mile... i managed approx 8 min, but only after extreme exertion. hopefully eventually it won't be such a struggle. that is one of my small goals. i think i still want to run a race, but 10k seems so long to me right now. i haven't run outside in awhile so i should get on that. 

15012009 - 20012009 recap and shit.

Tuesday 090120

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups (sub'd w/ straight leg sit ups)
250 pound Deadlift, 15 reps (scaled down to 185 for first two rounds, 155 last 3)

Post time to comments.

31:30


Monday
sdtc - 50-60 min steady state
40:45 (5 miles, 8:09/mi)

Sunday 090118

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

95-105-115-125-135-145-155 (failed 2x before getting it)

Saturday 090117
cf.com
Run 10 K

sdtc - 60 min long run

60 min (6.92 miles, 8:40)

Post time to comments.

Thursday

SDTC - 45-55 minutes steady state
35 min (4.35 miles, 8:03/mi)

hi

so. i've had a long hiatus. my last workout of Dec was skiing. Since then, I've had a cold that's lasted me until now, with one of those everlasting coughs. it seems to be less and less, yet still there. needless to say, with my poor excuse of the sniffles and working long hours, i haven't gotten many workouts in. last week i decided to attempt running 2x. it didnt feel good. lol. yesterday i did 2 workouts, one at lunch and one after work. neither were too crazy so i dont feel too bad today. but it'll be a rest day anyway. i gotta get my garmin thingy into upload without difficulties...so frustrating!

14012009

RnR & CF.com work outs as Rx'd

30-40 min easy

30 minutes, 3.25 miles approx 9:15. (easy as identified by mcmillin running, link to the left)

overhead squats

3-3-3-3-3

45-65-75-85-95

Confused...and sad...

I upped my exercise by going to the spin classes, and even ran on the t-mill this week, stuck to my points, upped my water intake level and yet I gained 1 lb. I could attribute this 1 lb weight gain to many things. I ate breakfast this morning (bowl of Special K and soy milk) when usually I wait until after my weigh-in. My workout Tuesday morning (although killer) didn't give me that extra push that my tkb class on Tuesday nights usually do. I indulged a little on Tuesday night with a couple of pasta dishes (but not a POUND worth?!?!) so that might attribute to my lack of weight loss.

That's it...no more flex points this week. That means that I will not dip into my reserve of 35 points for the week (after tonight of course, because Miami Grille is Okh, so good). But after that no more! And just because I exercise does not give me an excuse to eat 3 of Ryan's brownies.

AND I'll run tonight after dinner. Ryan - watch the baby - I'm getting ready for HAWAII!!!!!!!!!

geez

i haven't posted in awhile. mainly cause i haven't had any interesting workouts. today i ran. the pounding in my teeth has mostly stopped. i decided to do a 5k on the treadmill and boy was that a struggle. i ran it at 6 mph cause i knew it would be hard, but geez i was dying at the end. i almost stopped after a mile. then after the second mile. but i prevailed. stepping off the treadmill was painful though. the girl next to me was running at 7.5 mph and had clocked over 4 miles when i glanced at her stats. i didn't know how far she got when she left cause i only had the energy to focus on how far i was running. obviously she wasn't like the rest of us trying to get back in shape. the gym was pretty packed. there was a little wait for the treadmills. according to a nytimes article though most people stop following their new year's resolutions after mid february. 

yesterday i did one of my two a days, yoga at lunch and hip hop cardio after work. i really am mediocre at dancing, not gonna lie about it. i've reached my ceiling. i'll see if the class at mesa college is fun. otherwise i'm gonna drop it.

i am still planning on running a 10k before june. let's make it work!

12012009 & 13012009

monday & tuesday did the Rockin' 'n' runnin' workouts as Rx'd. hoping to do a scaled down version of today's CF WOD when i get home.

45 min (5 miles)

8-400 w/ calisthenics

w/ alternating 20 pushups/crunches


crossfit WOD

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

12:13 scaled to 105 for the first two rounds and 95 the last 3 rounds of cleans. ring dips were shaky, but got 'em done.

Sore bootay

Every month I reassess my workout calendar (the ones with the flower stickers) and see what's been working and what hasn't as far as workouts go. I've been slacking on the Thursday workouts (as evidenced by the LACK of flower stickers) so I decided to try CAMP 24 at Miramar. IT WAS SO FUN! There are about 8 stations set up around the ginormous aerobics room. At each station is some sort of cardio exercise (one station had us doing high knees across the room, 3 burpees, high knees back and jumping jacks). We alternate 3 minutes of cardio stations and 3 minutes of weights. I felt like I was going to throw up. Gts. 

So here's my tentative plan for this month

Monday  5:45 a.m. - 24 cycle (if I can get up if not - it'll be running in the backyard) This will also mean that Ryan has to drop Zoey off in the mornings.

Tuesday 5:30 p.m. - TKB with my girl Elise

Wednesday - TBD - maybe more backyard running...

Thursday 5:30 p.m. - CAMP 24!!!!

Friday - REST

Saturday 7:30 a.m. - 24 Cycle 

Sunday - Rest

I did the 24 cycle this morning hence the title of a sore bootay.

08012009

run 40 min (4.65 miles)

immediately followed by crossfit.com's wod

Thursday 090108

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

this was difficult. only 3 rounds in 3 sets over 4 minutes or so. spent after that and failed on the 4th set. i suck.

Biggest Loser

We started a biggest loser competition at work and I'm going to win. Albeit, I'm at an advantage because I've already lost 17.6 lbs on WW and am used to the diet part. So I'll really need the exercise part to push me through the next 3 months and WIN! This will be my Hawaii spending money!!!

06012009

Today's crossfit.com

Tuesday 090106

Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents

Post time to comments.

I did this with matt. matt did it in 19 minutes. i finished in 21 flat. I sub'd the rope climb w/ 30 towel pull ups and matt sub'd the hand stand push ups w/ declined push ups and rope pull downs....i win.

05012009

40 minutes - 4.35 miles

05012009

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

95-105-115-115-125-135-145

04012009

40 minute run

Sunday 090104

Deadlift 3-3-3-3-3 reps

Post loads to comments.

135-155-185-205-215

02012009

Friday 090102
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

-------

2 rounds w/ two reps and two failed in the third

I was so preoccupied with doing the workout 'as Rx'd' that i don't think i got much of a workout in a all. 5 total reps? i suck. next time i'll drop the weight down a bit and get a better overall workout .

Today (1/3) was supposed to be the first day of my rockin' 'n' runnin' training program, but i'm at work. boo.

stairmaster

today i forgot my gym clothes so going back and forth from my apt took a little time away from the gym. which was fine, cause i wasn't really planning on doing anything hardcore. i have decided i am going to start reading while on the stairmaster... this seems to be the only machine that doesn't hurt my teeth and still gives me a good workout. of course i can't read anything too difficult, which is why that series of brain candy books joangrace gave me is perfect. i read about 30 pages while doing 25 mins on the stairmaster. i was planning on going to the gym again after work, but ended up staying late and eating thai food. i figure the longer cardio sessions will help boost my endurance for the 10k i am still tentatively planning on running in several weeks... i hope i can still do it. but if my teeth continue to hurt after running in a week or so it might not be possible. we'll see. my goal right now is just to run the entire thing. 

16 pounds...

is how much I've lost since starting ww!!! WOOHOO!!! Although, it probably helped that I had the stomach flu/ate something bad (the diagnosis is unclear) the weekend after xmas thus negating all the junk I ate throughout the holidays! LOL!

Anyhoots, it's getting harder and harder (that's what she said) to keep up the momentum of the weight loss. Although, for every 10 lbs i lose, I have to subtract 1 point from my daily amount. I need to step it up in the workout dept. Alanna - you still going to the 5:45 a.m. spin classes? I might join you...

This morning was TKB with my fave girl Elise! I wish I had Fridays off...BOO YOU CORP FOR NOT APPROVING THE FLEXIBLE SCHEDULE PROPOSAL!!!

happy new year!

monday - yoga. steve noticed i was gone for 2 weeks! i love steve. i felt sore for the first time in awhile after. probably cause i haven't worked out in over a week.
tues - decided sort of randomly to go to the gym with ryan after work. i used my shuffle for the first time! but only after dropping it twice, and the second time down 2 flights of stairs. ryan had to ninja his way down to get it. so sad. but it worked and was fun to listen to music again while working out. i did whatever i could that didn't bother my teeth/head including weights and the stairmaster. it felt good after.
wed - nothing. not sure why.
today - nothing, was planning on running outside. but nothing. i'm still getting headaches from my teeth.

01012009

with the new year (and new equipment in the backyard) i'm going to try and follow the crossfit.com workouts, subbing as necessary

Thursday 090101

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

As Rx'd w/ 20 lb vest and 20 sets of 5/10/15 - 44:30