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This is where i will document my journey. It will be largely in journal format and is simply a place where i will record my thoughts and notes on my workouts.

 

01/12/2015 -

W1D1: Great Run. Weather was too bad to run outside, and my preconsieved dislike for treadmills had me dragging my feet to the gym. I was pleasantly surprised by the treadmill run. While i feel that running outside is more beneficial, the treadmill allowed me to focus on my breathing and stride instead of looking for holes, uneven ground and traffic. Also, because it constantly displayed my pace, it pushed me to keep my pace up (more than i would have running outside) even during the walking portions of the circuit. Felt very tight in my muscles, in particular my hips and calves after the run so spent at least 30 minutes on a Runners Yoga Sequence (I found it on Pintrest) and woke up the next morning with nearly zero soreness.

Nutrition: Toast (GF/Autoimmune Paleo Bread made with Rice Flour), GF Tacos (2), Apple w/ Peanut Butter, Bacon Omlette.  

Weight: 193.5

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01/13/2015:

Strength Training- 3 sets of 5 reps.

Squats- 90lbs

Dead Lift- 180lbs

Pull Down- 160lbs

Dips- 50lbs

Rows- 100lbs

BenchPress- 60lbs

Clean & Press- 60lbs

Workout is supposed to be 80% of my one rep max but I don't believe many of these weights are accurate to that any more. Find new one rep max on Friday.

Extensive preworkout stretching using Runners Yoga sequence to reduce muscle tightness and avoid injury during strength training.

Nutrition-

GF oatmeal, GF tacos (2), Homemade GF lasagna, peaches. Left water bottle at home, water intake low at work. :-(

 

01/14/2015- Date Night!!!

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01/13/2015:

Strength Training- 3 sets of 5 reps.

Squats- 90lbs

Dead Lift- 180lbs

Pull Down- 160lbs

Dips- 50lbs

Rows- 100lbs

BenchPress- 60lbs

Clean & Press- 60lbs

Workout is supposed to be 80% of my one rep max but I don't believe many of these weights are accurate to that any more. Find new one rep max on Friday.

Extensive preworkout stretching using Runners Yoga sequence to reduce muscle tightness and avoid injury during strength training.

Nutrition-

GF oatmeal, GF tacos (2), Homemade GF lasagna, peaches. Left water bottle at home, water intake low at work. :-(

 

01/14/2015- Date Night!!!

Great workout! Wish I could C&P. It's on my list to learn after the snatch just because it looks so cool LOL

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Great workout! Wish I could C&P. It's on my list to learn after the snatch just because it looks so cool LOL

 

C&P is my favorite/least favorite....it really challenges me!! I put it at the end of my workout on purpose, because I'm already gassed and C&P is such a full body movement. Every rep is a "money" rep! Snatch is a fun one but my micro gym only has a cable machine and no straight bar with weights so i don't think i can pull of a Snatch without the cables jarring my back or pulling me off balance.

In terms of learning Snatch and C&P a lot of Crossfit gyms will offer a free week or free day and they have training professionals to teach you the mechanics of each lift. That is where I learned both along with many others that just don't make it into my regular routine. :)

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Wow Red. Way to go. Love your workout. Must do this myself. Thanks so much for sharing that.

 

KellyAnn,

Here's the full workout schedule. The numbers are obviously using my numbers for the One Rep Max. I keep mine in an Exel Spreadsheet (that i couldn't figure out how to attach...sorry) so that it does the math for me but for reference Light is 60% 1RM, Medium is 70% and Heavy is 80%. You do the weight/rep work out for as many weeks as is listed at the bottom and at the end of the 12 weeks you find your new One Rep Max and start again! It never takes me more than 45 minutes and its a really efficient, whole body circuit.

 

If you know of any way to attach the Excel Spreadsheet, let me know. I'd be happy to share it!

 

                                         WORKOUT SCHEDULE

                                     Light - 15 reps                Mid - 10/8/6                  Heavy - 5/3/2      

Max     Exercise     Projected / Actual    Projected / Actual     Projected / Actual      

90        Squats                54 50                             63 60                           76.5 80      

200      Dead Lifts        120 120                         140 140                           170 170      

180      Pull Downs        108 110                        126 130                           153 150      

150      Rows                   90 90                         105 100                            127.5 130      

60        Dips                   36 30                             42 40                             51 50      

60        Bench Press        36 30                          42 40                               51 50      

60        Clean & Press     36 30                            42 40                             51 50      

 

Heavy  4 weeks                   Light 2 weeks                   Mid 6 weeks                

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Oh wow. Thanks so much for this. I love it. I so appreciate it. Hugs to you. I really want to step up my game. I am not near a town with a crossfit room but I have a gym downstairs and will def see how I can do this with my equipment. Thanks again.

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C&P is my favorite/least favorite....it really challenges me!! I put it at the end of my workout on purpose, because I'm already gassed and C&P is such a full body movement. Every rep is a "money" rep! Snatch is a fun one but my micro gym only has a cable machine and no straight bar with weights so i don't think i can pull of a Snatch without the cables jarring my back or pulling me off balance.

In terms of learning Snatch and C&P a lot of Crossfit gyms will offer a free week or free day and they have training professionals to teach you the mechanics of each lift. That is where I learned both along with many others that just don't make it into my regular routine. :)

My gym is full free weights. I follow a full barbell plan from Nerdfitness.com but I'm on an extended shoulder inurty. Have to pretty much do bodyweight struff for a bit :(

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Alright guys...I missed a day. So here it is:

 

01/14/2015- Date night. Yoga to stretch tight muscles.

 

01/15/2015- Terrible day at work, lost the house we were trying to buy, small emotional breakdown.

 

01/16/2015- Lots of wine later and it's a new day. Conquered W1D2. Every single treadmill was occupado at the gym so I also conquered my first cold weather run and first night run! Whoop!! Was definitely harder and I really struggled with keeping my breathing right, but I decided I was going to run until I didn't hate that A hole from the office anymore. Lol. Still mad....not mad enough for another trip around the block. ;-)

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01/17/2015- An emotional day. We lost my father 9 years ago today. Dad was morbidly obese and died from complications after gastric bypass surgery. A constant reminder of how important it is to take care of myself.

I'm out of town visiting my mother and sister. Went to the local highschool and completed w1d3. My calves were really tight and slowed me down some. Overall a good run. Will definitely be doing a lot of stretching and yoga to make sure my muscles recover.

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01/18/2015-Rest day. Lots of stretching.

 

01/19/2015- Lots of ligament pain in right foot. Light jog with daughter. Not timed or tracked. Absolutely perfect day outside. Enjoyed one of pur first days of sunshine in two weeks. Resting and massaging ligaments in foot before moving on to W2D1....at the insistence of my hubby.

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Hi Red,

 

SO sorry about the loss of your Father.  That is tough to lose a parent.   My dad passed of Cancer at 56 years old.  Sucks.

 

Happy Note:    You are doing great.  keep it up.  Make sure you rest that foot a lot.  RICE - Rest, Ice, Compression, Elevation.   Do not run through pain.  It will make it worse.

 

Keep It Up  Proud of you!

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01/20/2015- Everyone went back to work and school today and it was a bit of a battle. Everyone survived in a manner of speaking. Ligaments seem to be doing better. Staying out of heels at work.

 

01/21/2015 - Time without heels has made a huge difference. Tackled W2D1 and while the run was great physically, it was not as mentally cathartic as I had hoped. Business is really stacked right now and I ended up taking two calls and negotiating a real estate contract during the run. I felt distracted and like I could have gotten more out of the run if I had been able to unplug.

 

Completed meal planning for the week and got groceries. I'm having friends over this weekend and I'm really looking forward to a huge Pot Au Feu and Berry Crumble!!

 

Clients are back from the holiday with a vengeance so it's back in heels tomorrow. Carrying a pair of flats for between meetings as a back up. :-)

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Way to go Red! You are my hero!! :D You can talk on the phone and negotiate contracts while running and I have a hard time just keeping upright let alone talking...I can't even sing to myself without getting messed up. You're amazing!!

Teena-

It helps that I'm wonderful friends with my Real Estate broker so she isn't bothered by the fact that I'm dying and swearing into the phone!

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