Crossfit 4/26

  

Here is tonight’s workout.  I finished in 20:18.  (Haha sidenote-Jodi an awesome Crossfitter wrote out the WOD tonight…Notice the sad face!)

For the squats, we squatted until our butt’s touched a medicine ball below us (its hard to see in the picture)

Questions? Leave me a comment and I will answer as best as I can!

Crossfit 4/24

I didn’t force you all to look at pictures of me doing each of these exercises…this time! But don’t you worry, you will see me again =)

 

Tonight’s crossfit…Well, if I’m being honest…WAS. A. BITCH.

In case you can’t read the picture clearly:

**I run 1 mile at a fairly quick pace before Crossfit.  It’s very important to get your muscles warmed up first!

1) Run 1 lap

2) Burpe (This is not confirmed, but I’m pretty sure the devil himself thought up this little exercise)

3) KB (Kettle Bell) single arm swings

4) Jump rope 75 times

5) Floor to toes (basically this is a sit up where you touch your toes with your hands at the top)

You might be wondering what those numbers mean under W.O.D…Those, those are reps…for each set. So the first time through you start by running your lap.  Next you take on 21 burpes. After that, you show that kettle bell who is boss (oh and you get to really show you are the boss with this one…because that is 21 on each arm, not total) Not tired yet? Ok great, because next up is jumping rope…75 times…Still want more? Wow you are not only a bad ass, but you are in luck…because you get to finish this set out with 21 floor to toes sit ups. Yay you did it! Now keep going because you get to do that all over again for 15-9-15-21. (excluding the lap and jumprope those stay constant. 1 lap, 75 jump ropes for each set)

Again, this is meant to be done as quickly as you can SAFELY do it. Want to race me? My time was 29:32. GO!

 

Crossfit 4/19

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Yay, I finally remembered to take pictures at Crossfit!  Crossfit is done at Prairie Life Center (Overland Park location) with two trainers-Gary @mytrainer_gt and Ray @TrainerRayHicks (Follow them, they tweet awesome fitness info and are just Bad Ass trainers!)  I will try to remember to take pictures each session (please try not to laugh at the faces I make while working out…Kind of wish I didn’t know that is what I look like, haha!!)  Here is tonight’s workout:

1 mile run before class to get warmed up.

1) Thrusters (and yes, that bar is damn heavy!) [Photo: Top Right]

2) Box jumps (these I cannot do because of my knee) but they have me do 50 jump ropes with each set instead

3) Stairs with Medicine Ball (20 lbs)  (Up and down 3 times each set) [Photo: Top Left]

4) Push Ups (Chest to floor) Yes, that is me behind all that hair!  I finally do REAL push ups!! But if you aren’t there yet, no shame in push ups on your knees!  You will get there, I promise. [Photo: Bottom Left]

5) V-Crunch [Photo: Bottom Right]

First set 21 reps of each (except the stairs-3 times each set and jump rope-50 times each set)

Second set 15 reps of each

Third set 9 reps of each

Forth set 6 reps of each

*Go as fast through these as you safely can.  This is meant to be done quickly w/o breaks!

A [training] Week in the Life of Grace.

I told my trainer I wanted to attempt to run my first half marathon.  He lit up with excitement.  I asked him to write me a training schedule which he gladly did.  When he gave it to me I thought he had provided me with the wrong person’s training schedule…like one for a professional athlete.  But, Half Marathon Training Schedule for Grace G. was written at the top (trust me, I checked!)  It’s intense.  But I am determined to finish 13.1 and to the best of my ability have done everything that devil  awesome training schedule has asked of me.

Mondays: Off days

Tuesdays: Walk 30 min and do a Crossfit Bootcamp at my gym-There are two trainers who run Crossfit Bootcamp and they are both awesome.  They push me and push me and push me…And when they know I’m not giving it my all…They make fun of me.  Haha, not really…But they do call me out.  For some, this would be terribly frightening…But for me it ignites me! The workouts have a wide range of exercises.  I will try to remember to get some pictures of myself at the workout tonight.  Crossfit has seriously started to transform my body.  My muscles are getting toned and my body is changing shape.  It also has been huge with my running.  To be good at running, you have to build up your muscles.  A lot of people overlook this very important aspect and think to be a good runner all you have to do is run…False.

Wednesday: Sprint day.  Each week has a different sprint time and amount.  For example, this week I will [attempt] to sprint my fastest for 5 minutes with a one two minute (sorry training schedule, I’m not Super Woman!) recovery, repeating 10 times.

Thursday: Same as Tuesday

Friday: Tempo run.  A set distance and time goal.  This week’s is 5 miles at a 9 minute mile pace (We’ll see.  I can do a 10 minute mile, but 9 might be pushing it!) Also a 60 minute Yoga class.  It’s very gentle yoga and is all about breathing and stretching…ahhhh.

Saturday: 60 minutes Cross Training (Usually 30 on the Elliptical and 30 on the Recumbent Bike)

Sunday: Long Run day.  Distance get progressively longer until race day, but there is not a timed goal.  This week is 10 miles!