Crossfitesque

WOD

50 sit ups
20 air squats
10 push ups

200 skips

50 sit ups
20 air squats
10 push ups

200 skips

50 sit ups
20 air squats
10 push ups

100 skips


After yesterday's run I am a little bit sore. Not enough to really complain about, but I do notice a little bit of burn. This could be a prelude to delayed onset soreness for tomorrow, or just the cost of doing business for my 5k jaunt yesterday.

Today I couldn't stomach working that hard, so I did a shorter but still taxing workout. ( For a girl who hasn't moved in a month and a half.) Workout written above.

I do love my skipping rope. I own an Aerospeed Hyperperformance Gold rope that is way easier to skip with than your standard leather one.

Linked below:

http://www.amazon.com/Aero-Speed-Hyperformance-Jump-Rope/dp/B00017XHO8/ref=pd_sim_sg_3

Weight Watchers update: Today I am tracking well with points, but tonight I have a wrap party to attend that can seriously throw me off kilter. Finger foods and Booze galore. It is a super special occasion, but darn I want to keep my momentum.

It's come to this has it?

Well, I noticed that I only have two more daily points left.

That cappuccino I had this afternoon, swapped for 4pts! I had no idea.

So.. I called the cafe and asked if they made their cappuccino's with whole or skim milk. She said they make it with whole milk unless I specify. DAMMIT!

So far I haven't gone more than one or two points above my daily amount. I have 29 weekly points remaining, not including my daily allotment. Also logged 4 activity points with my run. ... and the kicker.

I have a nutritious but regular portioned dinner to eat socially as part of a birthday meal. I'm obviously going to go over my points. * sigh*... I guess I just gotta aim not to use any more of my weekly points.

Damn the points!

But I did learn that cappuccino's are quite indulgent.

Hoping to develop a routine.

Special K just went out for a 5k run in kitsilano, perhaps even in the heat of the day. No big. Preceding this run, has been a month and a half of non activity. Prior to that was a glorious stint of cardio training and the Vancouver Sun Run which I'll post about later.

Not moving your body at all, for a month and a half does not feel good. I feel kinda like a person who's been laid up in the hospital. The very definition of atrophy and weak. My cardio is shot. My hip flexors don't like me to do anything but sit. I don't feel terribly motivated. Its indeed difficult to start up a routine the longer you stay sedentary. Here's hoping I stick with it. So... for accountability. I'm back on Jak'ed represent'n with my homegirl JBean.

* Oh.. and why was I not moving my body for that long? The lion share of it was because I was working 6 day weeks, 10 hr days. My best intentions weren't enough to keep me training when I was that mentally drained.

And.. I gotta give a shout out to B. My geek bud, for giving me a little nudge to go for a run. Thank you.

Also ... an honorable mention needing to be made... Due to D's example , I decided to try out weight watchers. * shock* * gasp* * jaw drop!*

" But its not zone!!"
" But its not Crossfit."

I'm three days into the points tracking programme and its going okay. I haven't had any beer or sweets, not counting cappuccino. I might have a sweet tonite, as its a friend's birthday and there might be pastry. I haven't decided yet. Okay... I wanna have this said. I tried zone before. It wasn't the magic bullet for me, but I know I could have followed it stricter. I think this online system and methodical logging of what I eat, and the novelty of trying a new program that I don't associate with " that doesn't work for me" might help me out. Which isn't to say, if I didn't tweak zoning and stay loyal to portions, that it wouldn't work. Maybe its thinking in terms of points and cups , instead of grams simplifies it. Dunno.

But if its anything that inspires, its a friend who's had parallel experiences with similar fitness program's and diets, and finally has dropped a noticeable amount of weight.

I guess I just gotta come to terms with the fact that , unless you're very overweight, or just lucky, significant weight loss comes from good diet. Good = correct portions and nutrition.

So here I go, doing what I was trying to not do.... be strict with diet.

I gotta say, I'm currently in between jobs, and I really think that the fact I have a controlled environment and routine at home, is why I expect to have a shot of pulling this off. If I was working, I know there would be more social pressures to deviate from diet, potential overtime dinners to lure me to deviate, and more situations where, because of convenience or time, I eat something that would deviate from plan. The past three days, everytime I eat something, I immediately go log it. I even caught myself having lunch with a friend and writing down what I just ate, and the portions, so I could log it later.

And now time for a rant: Weight Watchers USA costs less. Those PUNKS! WHY DOES EVERYTHING COST MORE IN CANADA! * sigh* Why does the zip code on my credit card determine if I get monetarily exploited? I should really keep a mailing address in the states.. * sigh* ... I digress.

Oh.. Weight Watchers goal. 20lb loss. - on the scale. This says nothing of body comp ratio.
Current Weight: 150 lbs ( I'm 5ft, 7) . I feel I need to say that, cause I think 150lb is heavy. * insecure*

J's Double Up Wednesday

I hit 6am crossfit today, and got a great hit from a long partner workout:

Warmup:
30 dowel OHS
30 situps
30 walking lunges

Tech: Push Press

Workout:
5 rounds with partner: alternate exercises but run together (at least that's how we did it at 6am)
5 pullups
10 wallballs 8/16
15 box jumps
20 push press 45/65
25 air squats

mods: I thought that 5 rounds of 5 pullups wouldn't be too bad for me, but instead I chose to do light PP (22# bar) and v-sits instead of pullups

I started feeling a pain somewhere in my right quad (like I pulled something) during the workout the night before, but wasn't sure what from. I really felt it in the walking lunges part of the warmup, but kept doing them hoping that it would at least stretch it out. I am not sure if that was good or bad, but it didn't give me much trouble in the workout.

Volleyball tonight was a different story :( I guess with the movements in the sand, the quads are doing more work than with regular running, and jumping... so I was suffering quite a bit. Also, during the first game I found myself hitting a lot which irritated my shoulder of course (as usual). I was hurting in 2 places but kept on playing -- probably NOT a good move, but for the last 2 games I ended up staying at the net as the designated setter so that a) I wouldn't get myself caught in the hitting position and b) I wouldn't have so much running around as I would in the hitting and receiving positions. The rest of the team was really happy with that rotation and I was happy to be a setter again -- which is the position I played all throughout high school. I hope that we will continue to work this 3-1 system, it will be good for both my injury and my volleyball!

Now back to the workout. It was awesome! A great burn, and a doozy... we ended up with a time of 37-something, which was partially due to the fact that we ran an additional 1K than the other classes because of a bit of a mix up between the coaches. Fine by me though! I haven't done such a long workout in a while, so it felt great.

It just felt good to be moving the shoulder, even though it was such a light push press. I hope I don't regret anything tomorrow. I do have an appointment with my RMT, which I am definitely looking forward to :)

J's Diet Entry, 10-Jun

I escaped the Marble Slab ice cream at work and beer at volleyball. Its official, I'm no fun.

• .5 blocks pre-workout, 5:30am: whey protein, gatorade, almond butter
• 2.5 block breakfast7:30am: oatmeal, strawberries, milk, cottage cheese, turkey bacon
• 3 block lunch, 11:30am: elev8me bar, cheese, almonds
• 1.5 block snack, 3:30pm: whey protein, milk, strawberries, cherries, almonds
• 3 block dinner, 10:30pm: broccoli, grilled chicken breast, cherries, strawberries, dark chocolate, walnuts
  
• =10.5 blocks
  

misc: 1 coffee, 14c water, fish oils & multivits, 1x fats

Notes:

• dinner was FAR too late, wow, 7 hours after last snack :S
• must remember to pack something for vball in case I don't plan on going out with the gang afterward
• a bit of a rush this morning to prepare lunch/snacks, so had to depend more on supplements for protein :(
• 0 unfavorable carbs, altough ingredients in elev8me is likely to be higher GI
  

J's Diet Entry, 09-Jun

all small meal-snacks today

• 2.5 block breakfast, 9am: turkeybacon, 3:1 scrambled eggs, oatmeal, milk, walnuts
• 2.5 block lunch, 12:30pm: egg salad wrap w/veggies, soy beans, cherries
• 2 block snack, 4pm: chopped apples, cottage cheese, cinnamon
• 2 block post-workout/"dinner", 7pm: whey protein, milk, fruit-to-go bar, almonds
  
• 1.5 block late snack, 10pm: cheese, cherries & strawberries, walnuts

misc:
1 coffee, 12c water, fish oils & multivits, 1.5xfats

Notes:

• not enough veggies! my sweet tooth has me choosing fruit for most of my carb choices... must strive for more greens
• late workout, haven't done that in a while but was a good breakdown/timing
• should have tried for a REAL dinner though :(
  

J's No Mod WOD!

Big win for me today... only one modification and it WASN'T in the workout!

Warmup:
AMRAP in 10 mins
3 KB swings
6 box jumps
9 vsits

Workout:
3 rounds for time
Deadlifts 135/225
50 Double Unders

mods: 20# KB swing

The warmup was a KILLER for me. I had so much trouble with the run, I think my breathing was pretty audible near the end of each leg. I wonder if I was getting my ass kicked even more because I was hitting the box jumps hard (did full jumps again :). I blasted through the movements (was very pleased with my vsits today!) but suffered with the running. I tried to make it to 5 rounds but didn't finish the last run in time.

I didn't think I'd actually go for the RX deadlifts, perhaps because I half expected girls weight to be 155? Anyway, I was surprised that I found 135 doable when we were figuring out the weight. I also knew that I have a fairly strong DU so I can take my sweet time with DLs. I did all 3 sets at 4+3+3 reps.

Well I guess I *thought* I had a strong DU! My legs felt like LEAD after the DLs that I could BARELY knock off sets of 10. Oh well.

My time wasn't great (8:28) mainly because I needed a lot of time to recover my breath. It didn't fair well compared to the elite daytimers... BUT I still managed to come in first (by 1 second!) out of the 8 people at 6pm today. And that was at RX weight. It felt good. I felt like a shark :D