9/1

During the day—

6 mile bike ride
Commute to work and back.

Then…

7:00pm - CrossFit, at CrossFit Woodstock

I went to CrossFit Woodstock one time before, back in June. The owner, Winslow, is super cool. Tonight it was just me and one other girl in class…and it was Fight Gone Bad.

Really???

Umm, so what is one of my two least favorite CrossFit workouts ever? Yeah, that’s right FGB. And I haven’t done a workout since the Jackie several weeks ago…and for 3-4 weeks before that…and yeah.

So, I did FGB with a 10# med ball, 35# Push Press & SDLHP (I wanted to do 45# on this but they didn’t have 5# plates).

My muscles felt really good, other than this annoying collarbone/trap thing that’s been going on for weeks, but I HAVE NO LUNGS. NONE.

Hoping all the biking and being back at CF’ing and some running that I will work in will fix that soon!

I don’t really know what my score was - we were just counting up each round and I apparently am not so good at that. I would count in sets of 10 to motivate myself and then totally forget my score. I think I got somewhere around 75-90 each round.

8/30

6 mile bike ride

Round trip to work. Didn’t want to scream “oh my god” when I got on the bike today, so sit bones are feeling better.

Wow, it’s been a crazy couple months. I would say I haven’t worked out recently, but the amount of box lifting and furniture carrying/shoving that’s been going on certainly has me feeling like I’ve been doing some stuff. My back tells me I’ve been doing some stuff! It also tells me it’s not pleased with the 2 weeks of sleeping on a mostly deflated air mattress. oh well!

But, now I am here in Portland and considering getting back in gear workout wise.  Saturday night I actually dreamt about working out, so I decided I was ready to actually do it and not just doing it because I was feeling guilt about it.

8/28/11

12 mile bike ride

I’ve decided cycling may be my new sport. Had a ton of fun riding on Sunday and it’s a crazy bike culture up here. I learned about criterium races, too, and am totally intrigued by those. On Sunday I learned the bike route back and forth to work, from a friend, and then we took a 6 mile loop around this thing called “Sunday Parkways” where they periodically shut down the streets in certain parts of town to have a street fair type thing. This one was within blocks of my apartment.

8/29/11

6 mile bike ride

3 miles to work, 3 miles back. Slightly downhill on the way to work…slightly NOT on the way back. Stopped by a barge on the way back—the bridge was up so we all lined up and waited. It was pretty, so I didn’t mind! ....uhh…but my sit bones are KILLING me. Today was exactly the 3rd time I’ve been on a bike in about 5 years. Yikes. This weekend I may check out the Springwater Corridor, which starts not too far from me and is a 40 mile loop for runner and cyclists!

Plan for September—
1) Commute to work every day by bike (30 miles total per week)
2) Visit a bunch of local CrossFits - I’m calling it the “Grand Tour of Portland CrossFits”
3) Do Yoga 3 times
4) Go to Hip Hop class 3 times
5) Lose 5lbs

8/16/11

6:30pm - Dance Class with Kenny Kane

Hip hop time at Training Adventure with Kenny Kane! It was my last class with Kenny so he choreographed a krump/hip-hop routine to “Get Outta Your Mind” for me. Lots of people from CFLA showed up and it was a great time! So great to dance and get sweaty with you all this one last time!

8/15/11

5:30pm - CrossFit, Intermediate/Advanced

First CrossFit workout since 7/20! Yikes! Felt really good to be moving, even scaled down. We did the “Jackie” today which was my very first workout at CrossFit LA back six and a half years ago.

“Jackie”
1000m row
50 thrusters (22#)
30 pull ups
11:19

I scaled the weight down from 45# to 22#, but did the pullups prescribed. The very first time I did Jackie I did it with 15# and the big green rubber band! So even totally out of shape I’m way better off than I was six and a half years ago.

8/9/11

6:30pm - Kenny’s Dance Class

Kenny’s hip hop class at Training Adventure. Good big crew - lots of fun!

8/3/11

I did TWO things today. w00t!

AND, I can stay up until midnight or 1am and still get 5-6 hours of sleep. This is amazing for me.

6:30am - Track Workout

Out the building back door to the track again! My iPod ran out of batteries mid-run. So sad. I didn’t have as much time as Monday since I had to be at work at 9am and I’m still figuring out the timing of everything in the morning to make it all work properly. And again, no clue how to keep track of how many loops I do. I know I ran/walked for 30 minutes. Alternated like on Monday to take it easy on my calves and feet—much less pain than Monday, so that was good!

6:30pm - Hip Hop Class at Vega Dance Lab

Took my first dance class up here. It was a “Beg/Int” class, but DEFINITELY more on the Intermediate side. Holy crud. I managed to keep up, but yowza, lots of new stuff to learn. It was also hot and humid in the room, so I’m sure I sweat out like 3lbs of weight. No exaggeration. The nice thing is the way this place works is the instructor teaches the same routine on Mon and Wed nights, so if I go twice in a week I get a lot more time with the routine. So when I’m up here for good in a few weeks I’m going to give that a shot! Might also try a Beg Jazz class at some point, too. They have Jazz, Street Jazz, Hip Hop Jazz….I don’t even know what it all means.

8/1/11

7:00am - Track Workout in Portland

Spent my first night in my new apartment. Out the back door of the building, and I mean literally just out the back door, is a track. The surface was just redone in the last few months, too.  So, this morning I got up and went for a run. I alternated between jogging and walking as my feet and calves were hurting and I didn’t want to push it too much. I did this for about 40 minutes. I have no idea how anyone keeps count of how many times they go around a track.

The last two times around I stopped and did 25 squats at each corner - so 200 squats total.

7/26/11

6:30pm - Hip Hop Class, with Kenny Kane

CFLA in the house! A whole BUNCH of CFLA folks came out for Kenny’s Hip Hop class at Training Adventure. It was a ton of fun and we had a little dance competition between the boys and the girls, too. I will be there again on 8/9 and 8/16 for anyone who wants to join me! It is a beginner class and all ages and skill levels are welcome! It’s actually great cardio, too!

7/20

12:00pm - CrossFit, Advanced

I modified today’s workout quite a bit to avoid annoying my neck, basically anything that activates my traps too much then pulls on my neck and gives me migraines. This still came out to be a good little workout! That’s three days in a row now for me—progress!

AMRAP in 12 min:
15 box jumps (20”)
15 front squats (62#)
4.5 rounds + 1 squat

I did all the front squats in sets of either 8-7 or 9-6. Focused really hard on keeping my hips back and elbows up.  Box jumps were slow but steady. Worked on landing solid in my foot and trying not to land really low, but up higher—really getting my hips up and not just jumping forward, but not up.

7/19

6:30pm - Hip-Hop Class, with Kenny Kane

I went over to Training Adventure tonight to take dance class from Kenny Kane! As luck would have it, it wound up being Lacie, Zach and I who were in class. CFLA represents! It was a ton of fun and for me, who normally dances at home watching YouTube videos and has no idea what anything is actually called or any technique nuances, it was a lot of fun to learn from someone who could actually properly teach it to me. Going to go back every Tuesday between now and when I leave for PDX!

7/18

5:30pm - Workout, On My Own

Went for a run! Haven’t run hardly at all this whole year due to chronic calf/shin-splint/plantar-fasciitis. It’s feeling better and I MISS running. Crazy, I know. Excited to get running regularly ‘cause I plan to do a lot of it in Portland as I’ll be living right next to a track and right some apparently great running areas.

35 min run

Followed by…

4x
3 min jumping rope (singles)
1 min rest

Michael came into the tall room while I was jumping and asked me what I was doing. I said, “I’m getting unfat.”

Getting caught up on journaling…luckily (?) I haven’t been working out much, so it won’t take me long to get caught up. lol!  As you all know I’m busy with organizing my move to Portland next month. Lots to do, but I’m also having fun doing it. I’m actually feeling much more on top of things this week than I have the last couple weeks - hence my return to journaling! Just going to journal my actual workouts and not my rest days for a while, ‘cause otherwise I’ll feel guilty about the amount of rest days.

6/27/11

5:30pm - CrossFit, Intermediate/Advanced

Hmmm…no whiteboard photo of this day and no scores noted in my journal. Not very helpful or diligent of me.

Dynamic Effort Deadlift
2-2-2-2-2-2-2-2
- 50-60% 1RM
- use choice of rubber band
—————————————-
5 rounds
15 dumbbell Power snatch - single arm (35#)
60 Double unders

I know I used 35# on the snatches….and I remember that double unders sucked. That’s my entire memory of this day.

6/30/11

9:00am - CrossFit, All Levels

3 min KB swing (16kg) - 53
3 min Box jump (24”) - 36
2 min KB swing - 36
2 min Box jump - 26
1 min KB swing - 22
1 min Box jump - 16
Total = 189

Even though my score wasn’t great, I actually liked this workout a lot. I’m a lot more efficient/faster/consistent at k-bell swings than box jumps, though! I feel like I can just camp out on k-bell swings, breathe and find a rhythm. It’s like rowing or running for me.  Just the grip goes after a while.

7/6/11

12:00pm - CrossFit, Advanced

Deadlift 5-5-5
- Max effort
- Use choice of rubber band

2 rounds, for time:
75 bird pickers
100 double unders
7:59

Woke up the next day wondering who shrunk my hamstrings. Ouch.

7/11/11

5:30pm - CrossFit, Intermediate/Advanced

15 Rep Max Overhead Squat

———————————————————
3 minutes of single unders for max reps
1 min rest
repeat for a total of 3 sets
Score= 409, 385, 410 - Grand Total = 1204

I love overhead squats, just a little out of practice, but it still felt good to get the 95# fifteen times.  The hardest part of the single unders was counting! Really, I have no idea if these numbers are right!!

7/12/11

5:30pm - CrossFit, Intermediate/Advanced

Five rounds for time of:
5 chair-pull-ups
10 Handstand Push-ups
15 Pistols
15:29

This is totally my kind of workout…and I really shouldn’t have done it this day, but I did. This is also the type of workout that totally gives me migraines…which it did, and a neck cramp, and shooting pains in my neck.  Ugh. BUT, I enjoyed it while I was doing it. But I may have finally learned my lesson and take a break from neck intensive workouts for a while.

Did chair pull ups instead of L-pull ups, with no assistance. Handstand pushups I did with just the abmat, except for round 1 where I had a 5# plate under the abmat to get my shoulders warmed up. Pistols to all the way down.

6/26/11

Rest Day

Have been getting ridiculous amounts of sleep the last three days and consuming a lot of water and coconut water in the hopes it would eventually make a dent in my migraines. Woke up this morning for the first time since last Monday with NO migraine. w00t! Progress!

6/25/11

7:30am - CrossFit, Instructor Training Program

We didn’t do ITP this morning because it was challenge prelims. So all the staff did a couple heats of the challenge workout before the rest of the school arrived.

5 rounds
  10 Overhead Squats (75#)
  10 Box jumps (24”)
1000m row
14:38

Definitely not going full speed. Have had migraines every day since Monday or Tuesday. Hard to explain what having a tired nervous system feels like, but it’s a strange sensation. So, today was just about getting a workout in and not pushing super hard.

Did all sets of OH squats unbroken without a problem. Totally spaced out on box jumps on one set (maybe talking and box jumping shouldn’t be combined) and biffed it on my shin. Had pants on so I didn’t get cut, but I do have a goose egg. I think that’s literally only the 2nd time in 6 years I’ve done that and it was 100% a mental lapse today.

Just went cruising speed on the row until the last 200m when I went hard to help Devlin bring it home next to me.

I plan on being in entirely different condition for the finals, so expect much improvement!

Day 4/4 this week.