Goal/Routine Update and Progress Report

So March is here and I think we can all safely say we made it through the "dog days" of winter. Not sure if that makes any sense but winter certainly has been a weight gainer for me in the past and also typically leads to less activity.

I would like make a statement to all people with a challenge in regards to weight and that is... if you did not gain one single pound during the winter, then you officially are on track for a great Spring! Why, because I say during the hardest part of the year you held your own and did not take 1 step back. So I say a pat on the back is warranted!! Great job people of larger mass, you are on track for success this year!!!

Yes that is applause (actually a CrossFit clapping push-up)!!!

Okay lets talk about goals past and goals future. Some of you may remember my fitness goals for this year and I would like to update those and even possibly change them. As a refresher, lets see those old goals and see where and if there is any progress.

Jan 2012 goals

1. Push Ups 19
2. Sit Ups 17 (old school)
3. Aerobic Fitness-2.4km run 13:25-11:12 <11:12 superior (for my US friends 2.4 kms=1.5 miles)
4. Pull Ups 4
5. Run a 5k in under 30min (outside)
6. Lose and additional 40lbs
7. Run in two 10k races
8. Run in 1 half marathon

2012 Goal Update

1. Push Ups 19 complete (thank-you Crossfit)
2. Sit Ups 17 (old school) complete (thank-you Crossfit)
3. Aerobic Fitness-2.4km run 13:25-11:12 <11:12 superior (for my US friends 2.4 kms=1.5 miles) not complete. Good progress on this one 1:50 off minimum pace expectation. 
4. Pull Ups 4 not complete. This could be the toughest one on the list. I really need to work on my brute power and get my weight down to make this easier on myself.
5. Run a 5k in under 30min (outside) not complete. I am going to shoot for March 25th for this one at the Around the Bay. If not, I believe breaking 31 min is likely more realistic, considering this race is only 3 weeks away. I am 1:44 away from breaking 31 minutes and my most recent time is 32:44. I have been steadily improving. My foot is so much better and because of this I am expecting big gains here in the next little while.
6. Lose an additional 40lbs not complete. Since Jan 18/2012 I have lost 13 pounds. That is basically 2 months and I think 6.5 pounds per month is reasonable. Another 4 months should do it at this rate. I think I can get this done by September 1. Maybe overly optimistic but I believe with the good weather around the corner it is also very achievable.
7. Run in two 10k races not complete. Might be impossible to complete.
8. Run in 1 half marathon not complete. Might be impossible to complete.

Danger 4 most of us lies not in setting our aim too high & falling short; but in setting our aim 2 low &achieving our mark. -Michaelangelo

So I need help with number 7 and 8. The reason I say might is that I will be changing work schedules which will not let me be able to run in organized event, as most are on weekends and I know I will no longer have weekends off come this April. So what to replace it with? Just do my own run and make a day of it? This doesn't have the same effect/appeal on me so I am open to suggestions!?!? It doesn't even have to be a running goal! My only real hope is that it is two challenges that require me attaining something physical (something measurable). 

I am all ears folks!!!

I am Back!!

I am pleased to report my glute injury on Friday after my root canal does not seem to be as serious as it sounded or felt. I was able to go to CrossFit tonight!! 4 days off and a RMT certainly did not hurt!!

KettleBell Class

Warm up//5 rounds

• 10x KB swings
• 10x KB sit ups
• 10x Superman's
• 10x lunges
• 5x monk walk

Work Out

AMRAP in 8 min

• 29 double unders (skipping) if you cant double under--100 reps normal skipping (yes I have not skipped in 1000 years ok!!!).
• 29 KB swings

3 rounds completed!! That skipping is hard!!

• 3 min rest
• 8 rounds 20 sec Russian Twists/10 sec rest
• 1 min rest
• 8 rounds 20 sec Planks/10 sec rest

Its all Glute with a good stretching warm down!!

Torso Power

Been awhile since I have posted and it seems that I only post about running. I think it’s because I have been doing it the longest but I certainly will tie it into Crossfit later in the post.

Like I have said many times before, I am not a natural runner and never really expect to get very good at it but damn it, I like it! Really what is there to like but compared to a lot of things it is easier on the body (that’s my new CrossFit sarcasm). Many people talk about running as high impact which it is but there are so many things that are tougher. Like Crossfit (this is a good thing). What it really means is running is becoming more normal to me. It’s not creating the pain and discomfort it did when I started last July. Yep, I can officially say running is getting less hard on my body. What does this mean; I can really start to enjoy it.

Tonight was a great night to run. So much energy out on the Bayfront Trail. I could be exaggerating but I believe there was a good 80-100 runners of all levels (beginners to elite). It must be the warm weather bug and we are getting awfully close to the Around The Bay Race in March. Which I am excited about too.

I am ready to set a race goal thus my post and I want to talk about another moment during exercise when all those things you read and practise come together (yes this is a re-occurring theme from my very first post). Yes another eureka moment. It is so great when you can connect the dots. I do not want my learning curve to ever end. Please don't end! Although I am sure I will find something else to entertain myself.

So anyway what was that moment tonight? Great question! It was about all those articles you read about form and your arm motion. You know, the ones that say keep good form and only use your arms gently to conserve energy and by doing this your hips/legs will begin to do the work for you. Well until tonight this never really made sense.

Tonight I ran a tempo run(short warm up and short cool down) which is something I am not good at but I did find a pretty good pace tonight, and for some reason with about 1500m to go I started to think about my arms. I gently started to use my torso more and corkscrew (very slightly) my upper body and viola my hips opened up.

This was an amazing feeling. For the first time ever I felt like I had the power to maintain a higher pace and it felt easier than it ever did and oddly the effort was minimal. Yes this is one of those Zen moments runners talk of or at least it was for me.

In one easy sentence I would like to say how this was possible, and rather than that, I will use one word. CrossFit. End of sentence. CrossFit.

Tonight I did not run really fast but I felt a new power and sense of control over my body. I was stronger, faster, and more flexible.

Tomorrow I will post about my new workout schedule and my goals for The Around The Bay 5k. For now, I am a loaded corkscrew and I had no idea I had such spring in my step LOL (oh man)!

What are your short term goals?

Meet Barbara AKA CrossFit 1A1

Well here it is, my first Crossfit class complete!

The coaches were way kind to the newbies and only made us do "Barbara" 3x. For the regulars it was 5x.

Barbara is as follows...

BARBARA


20 Pullups//box assisted for me
30 Pushups//set two and three off the knees
40 Situps//this is my kryptonite (completed but pulling up on my legs)
50 Squats


Time: 26:35

Barabara is not kind but I got through it. My real weakness was the sit-ups. The push-ups were hard but they are already improving. Just two months ago, one was not possible, so I think getting 30 in a row with a rest between sets of ten are an accomplishment in itself. And remarkably, I am not that sore today, but tomorrow is another day!!

Bring on the rest of the ladies!!(I think)

CrossFit 1A1

Just a quick post. As many of you know I have started CrossFit approximately three weeks ago. This is the beginning of full week 3, and during that time I have only attended Olympic Weight Lifting Classes (2) and Kettle Bell classes (6).

Tonight I am going to attend my first actual CrossFit class, and I am excited to say the least.

If anyone saw my last post the Domino Effect, it is my wish that this goes much smoother than that night. I will make sure to wear the right pants!

If I make it through the class (from observation it won't be easy), I will write an update.

Wish me luck!