Monday, January 28, 2013

Monday Spin

Today was a looooooong day.

I started with being an assistant coach to a 5:30a bootcamp class.  My next class was at 9a and I usually will come home and nap.  Today I couldn't  nap as I had to put some finishing touches on a presentation I had at 10a, right after my class.  So I powered through the morning and got it done.

I'm looking for a place to live and seem attached to my email at all times.  Either emailing new places or anxiously waiting to hear back about the million places I've already emailed.

I'm also teaching tomorrow at 5:30a, 6:30a and 11a so I had to make sure my programming was done prior to me crashing from exhaustion.

I've been teaching spinning on Monday nights for a while now.  I'm transitioning into a regular spin teacher into one that has a tri club doing their brick workouts during my class.  They will ride for 15 minutes, change their shoes and transition to their run for 7 minutes before getting back on the bike.  I'm learning so much about triathlon training while figuring this all out.

Today was one of those Mondays where I felt that I couldn't keep my head above water.  Everyone needed something.  Not everyone was nice about it.  And I was plain exhausted by the time my class came around.  However, I did manage to knock out 25 miles in my class tonight.  I was super stoked that I was able to get that many miles in with the exhaustion I was feeling.  I did come home and eat and work some more.  I must say, it's early to bed for me as I have that early class again tomorrow morning.

Friday, January 25, 2013

Friday's WOD

Today's WOD was tough. 

Starting with the warm up.  Tire flips, push ups and mountain climbers into a hip stretch.  3 rounds.  These definitely warmed me up and I was removing my long sleeves off.  Next we had deadlifts.  I lifted 85#, 105#, 115#. 

And then came the WOD.  a heavy push press.  We did 75#.  And then we did rowing.  Keeping track of the calories for the whole WOD.  So the way the partner WOD worked, I started with the push press and she started on the rower.  Once I was done with the push press, I went to the rower and rowed until she completed the push press.  There were some push presses that lead to failure, not getting over my head.  I didn't give up though.  I rested for less than a minute and picked that barbell back up.

Though it was good to be pushed hard and heavy.  We completed in 12:07 and for a total of 125 calories on the rower. 

Tuesday, January 22, 2013

Tuesday's WOD

I look forward to Tuesdays.  It's the Women's Only WOD at my crossfit and I have a lunchtime bootcamp that I teach right after.

I wanted to make chili so I set my alarm a little earlier to brown the beef and put it in the slow cooker.  I  knew it would be ready by lunchtime and it's great for leftovers.

Today's workout was a good one.

The warm up was a good one.  I've just started doing these walk walks and man, they are tough.

My 1RM for backsquat is 201 so my lifts were 90#, 100# and 120#.  It's a deload week and it was heavy enough to get through those 5 at the end.

And the WOD.  My lower back has been hurting and I think I've been compensating in deadlifts so I asked to use a lower weight.  So I did the WOD with 115#.  The 3 minutes of rest was so welcome.  After the first round, it was just enough rest.  Though between round 2 and 3, I think it was too long.  The run first was killer for those burpees at the end.  My final time was 17:36.

I then headed to teach bootcamp.  It's outdoors and near the water in South San Francisco.  It's a 45 minute class and it's great.  I decided during crossfit that I was going to do a plank a day.  We sometimes do a plank in our warm up and we did today. Though since I was feeling good (must have been those endorphins) I decided to do a plank with my class.  So day 1, I did 2 planks each 1 min long. #plankaday

Monday, January 21, 2013

Catching Up

Wow, when you slack one day on blogging, it is harder to come back to it.  So here's a huge catch up post from mid-November til now.

I started a new crossfit box. And I love it. I should have been posting all my times with these WODs.  That's a goal for the new year.  I've attached some photos of our WODs.  We just tested our 1RMs on deadlift, backsquat and strict press.  I'm happy to report I am now part of the 200 club in the back squat.  201# to be exact.  195# on deadlift and 75# on strict press. 

I did run the Turkey Trot in Memphis over Thanksgiving.  And I hit a new PR.  I love hitting all these new PRs last year.  2013 is a whole new year and a year for more PRs.  2012 I ran in 37:39 and in 2011 I ran in 39:11.  That's a win in my book.  However, I haven't ran any in the new year.  I want to set a monthly mileage goal for myself to really get me outside and running.

I've been obsessed with mac and cheese lately.  It's such a great comfort food.  And there are so many ways to make it.  Here's a picture of one of the ones I had while on our New Years trip to Tahoe.

2012 was the year I realized how much I love fitness.  I'm still studying to be a Certified Personal Trainer and I'm loving teaching all of my classes.  I've picked up 2 more classes in January and am just finding a routine with my crazy schedule.  I'm not sure how it happened, but my weeks are really front loaded with classes leaving me with Fridays free. 

I think that's a great catch up post.  I've been a little sick all weekend and have been trying to relax and sleep.  It's harder than it sounds.  Hope everyone is having a Happy New Year!