1.15.10
bringa friend to work day - me and my newbie Laura partnered up for the Helen.
6 rounds:
250m row
11 kettlebell swings
6 pulls ups
time: 30:13

1.14.10
crossfit to the rescue! yesterday was exactly the kind of day i’d skip a workout. i was doing chores all day and entertaining guests in the evening. it was 5pm and the cooking and cleaning still needed to get done. my god, how much do i sound like a stepford wife… anyway, i was in a pinch. i had maybe a 45 minute window opportunity to workout, including shower. my work out options before crossfit included - beach run, hill run, yoga class, hour at the gym. all involved travel. and at least an hour and a half commitment. there would be no way. but while i was home for the holidays I had taken the time to make WOD’s for myself that were just bodyweight movements. i had no pull up bar, no weights, no jumprope. so i did combinations of running, burpees, mountain climbers, jump tucks, jumping lunges, squats, push ups, and sit ups - i did either tabatas or the 21-18-etc countdowns with 4 exercises. and it worked! on the tabatas i’d have a family member run the timer for me and towards the middle of them I’d see my family member getting worried for me - why was I laboring and sweating so much? what are all these noises? is this healthy? are you going to give yourself a heart attack? but i could smile back, so nobody went into panic mode. after 20 minutes or so i’d be laid out and they’d be congratulating me. it was… enlivening. and proof that I could get a full days workout in short order. since then i’ve purchased a jumprope and a pull up bar for the doorway. now when I can’t make it to class, I’ve got more options. and both items travel well, so that rocks. so back to cinderella last night pinched between chores and entertaining. i looked at the WOD online and it was a 20 minute workout with some weights. so that gave me the idea to do a modified Nancy. as many rounds of 5 pull ups, 10 push ups, and instead of squats because i’ve been killing that lately, I did 15 lateral bridges, alternating sides each round. for a warm up i took my jumprope and ran outside, did laps around the complex mixed with double-unders for a quick 10 minutes. paused a little and then did my modified Nancy. 13 rounds even. as good a workout as ever.
with shower the whole affair took 55 minutes. so i stretched my window 10 minutes and I was behind on my guest prep when they were scheduled to arrived, but they were late anyway. so it goes to show I can always squeeze in a workout.

1.13.10
warm up - 5 box jump max height, 5 slingshot (blue kettleball), Free pick
I almost landed 2 tall, 2 small box jump. not sure how tall that is. used my hands just a bit, or could only land on one foot - but could stand up from there. becca said I could do it, that it was mental, but i didn’t get it done. removed small box and replaced it with 45lb red weight. could land that.

WOD
3 x
10 power cleans
10 front squats
10 jerks
(95#)
time: 12:40
think the power cleans was hardest. was sore from Monday’s WOD, which worked a lot of the same muscled. Think I could do more weight or do it faster next go round if not on heels of similar workout.

1.12.10
yogahop. soooooore from the double WOD smackdown. thought I wasn’t going to do very well and the first half blew, but by the second half I was all warmed up and was able to hold positions better than usual. flexibility and balance weren’t quite as good as last week.

1.11.10
smackdown!
warm up was relay race - teams of 3, crab walk, bear walk, crab walk. was fun.
double the WOD’s, double the pleasure.
1. 5 rounds 5 deadlifts (205#)/ 10 burpees
time: 8:18
2. 75 snatch 65#
time: 9:45
i liked the double up. i thought i’d only do 60 snatches but ended doing the full 75. wonder if i could have done a little more weight. the deadlifts were def the right weight.
be curious to see how my small back and hamstrings are feeling tomorrow.

1.9.10
did WOD at 24 hour fitness. warmed up with row 500m, 20 lat bridges each side x 3.
10 - burpee
50 - double under
2 - turkish get up
10
40
4
10
30
6
10
20
8
10
10
10
time: 29:45
Whoa… tough one. i’d never done a turkish get up so watched a video online to learn the move. a lot of steps to that one. assumed 1 turkish get up meant once with each arm. i was going good until I got to the 3rd round. the arm chest muscled needed to do the double under were so fatigued I couldn’t do them. i was jumping just as high but couldn’t get the rope to swing fast enough. so I did 90 singles instead of 30 double unders. then i maxed out on the get ups at 6. did 5 the rest of the way. was able to double under 20 and 10 though, so only cheated on the 30 round.

1.8.10
my beach loop run. just north of santa monica pier: run down stairs from overlook to beach. run in sand north to next set of stairs - about 1/4 mile, run up stairs to overlook, run on dirt back to starting stairs. that’s 1. did 10. time: 65.5 minutes. my best time is 63.5 minutes. my goal is to do it in 60 minutes. knee held up but it is tight today. didn’t ice it right away. mistake. probably need some better stretching.

1.7.10
went to see dr. danielle aufiero at the orthohealing center about right knee. as i’ve been stepping up the exercises, i’m feeling sensitivity similar to lead up to surgery in 2002 resulting from osgood schlotters. sonogram shows irregularities of bone and scarring of tendons - expected because of surgery, yet still a problem because it’s vulnerable and will likely get worse over time. osgood schlotters is the tendency for stress to create small fissures in the bone where the knee comes together. for me, the tibia. this causes the bone to grow. the patteller tendon does not grow. it stretches and gets inflamed and becomes a chronic problem. so she is sending me to corrective physical therapy to turn my knees outward to reduce stress. she wants me to build up my glutes to protect my knees. i have to modify all squatting movements and cut out jumping lunges. also, my arches are flattish so we’re going to get some orthopedic inserts that will be created through some kind of computer imaging. not sure, i have to go back for that. whole lotta fun.

just figured out that POST REPLY keeps it here where NEW TOPIC starts a new folder… ahhh

1.5.10
yoga-hop 1.5 hours. front leg nearly 90 degrees in warriors. balance pretty good. sweat a lot but steady breath. still struggle with twisting flexibility, hips not nearly forward in warrior 1. tried standing with arms wrapped through leg, could do back leg, not front. did headstand instead of plow, much better on back. plow still a major struggle. did wheel instead of bridge. struggle with flexibility there.

1/6/10
WOD - front squats, 3 rep max x 4; 30-20-10 of alt superman, medicine ball v twist, lateral bridges.
results: squats: 95, 135, 155, 175. never did front squats before, so it was a PR day. andy thought my form was good. held form under my max weight despite struggling mightily to stand.
30-20-10 - 7:23. felt lateral bridges all day next day. nice

taking my success journal to the information superhighway. starting with the first WOD of the new year.
1/4/10
warm up: musical medicine balls
wod: 800m, 60 squats, 30 pulls (with kips); 400m, 30 squats, 30 pulls (kips); 800m, 60 squats, 30 pulls (kips)
time: 25:49
notes: damn those pull ups!