9.01.08

4.43 mile run today in 40 min. (used mapmyrun to figure that out). Really good run (those words used to be an oxymoron for me so it's nice to be able to run and not hate it)!

5 rounds X10 knees to elbows

8.31.08
Trapeze day! Felt SO good to be back at trapeze! It had almost been 2 weeks since I had been. I wasn't sure how I would do (especially since I wasn't feeling 100%), but I ended up feeling really good. The beginning was tough, especially when I first got there and we were working with the bands. The first exercise on the rack was also a little tough but I felt much better after "monkey boxing" (one of the most fun activities we do as part of the Pandora training).

On another note, even though I've basically just started, I already feel like crossfit is helping me to get better with trapeze. It's helping my endurance as well as my strength which are both essential.

Tomorrow I will be checking out the travel WODs since the gyms are closed.

8.30.08

workout w/ trainer

Abs
2 min planks w/ arms on ab ball and legs on bench
20 X3 bicycles on BOSU balancer
15 X3 jack knifes w/ ab ball

15 straight leg push ups X2

Backwards lunges with #20 kb (up and back length of gym X3)

Horizontal pull-ups - 15, 12, 12

Ab workout was great. The bicycles on the balancer ball was new and a bit challenging to stay balanced but made my abs burn so that was great! It always takes a little bit to get used to new exercises my trainer throws at me. The backwards lunges were new as well and hard to coordinate but got better the more I did them. Felt like a great butt workout so no complaints here! Didn't do as well as I thought I could have with the horizontal pull-ups (hence why I went down in reps) but I think I was fatigued. I didn't feel like I wasn't strong enough.

Another great work-out day. Feeling much happier these last 2 days vs. earlier in the week! Looking forward to trapeze tomorrow ... it's been almost 2 weeks since I've gone so I'm excited!

8.29.08

Warm-up:
800m run
3 rounds:
5 pull-ups (purple band)
15 squats
10 push-ups

3 rounds:
Rowing
Wall Ball (#10)
Sumo-Deadlift High-Pull (#35)
Box Jump (20")
Push Press (#35)
30 secs/each - 30 sec rest - 1min after each round

Cool-down:
800m run

Great workout today! Felt really good and much much better then the rest of the week!

8.28.08

I couldn't make it to trapeze so today turned into a rest day

8.27.08
6am workout with trainer
Started with a suboptimal run to the gym. Not sure what was going on there because it was a short run but my ankles hurt and I got a cramp. I may have just been cranky since it was 5:40am.

Now that I'm documenting my WODs I need to work with my trainer on what the names of all my exercises are. I'll have to wing it this time ... could be humorous

1. On my stomach/hips on an ab ball - 15lb dumbbells - pulled dumbbells to chest while coming up and arching back (15 reps X3)
2. Bench press - 65lb with 8lb medicine ball held btwn my feet. Legs out/straight and back in, then press (15 reps X2)
3. Incline bench press - 55lb w/ 8lb medicine ball btwn feet. Legs up high, hold in place, then press (15 reps X2)
4. Not even sure how to explain this one - used that big machine that has the cables & pulleys, 10lbs on each side; removed the handles, grabbed the cable, right hand on left cable, left hand on right cable - arms straight in front of me and pulled cables until arms were a little beyond my ears (shoulder height) (15 reps X3)

Overall I felt I could've done a lot better. My trainer has been gone for over 2 weeks and I can definitely tell I lost some of my strength. I was still working out while he was gone, but not as much as I should have. Saturday will be a much better day!

8.26.08
Warm Up:
Jump Rope 500x ... slowly getting better ... big fan of the new jump ropes!
Row 500m for time (2:10)
Ab Mat Situps (10 every 30 seconds x10)

WOD "Betty" (11:17)
5 rounds of:
- 12 push press (35lb) ... was able to do 1 round with the 45lb bar but it was a little too heavy for me so I went down to the 35lb bar
- 20 box jumps (20") ... thought I was doing the 16" box but Mark informed me I actually had the 20" ... thanks Mark

Overall I felt pretty good with this workout but was a little disappointed with my time. I should've been able to do it faster but that just means I have something to work towards.

8.25.08

Went for a 4 mile run which I felt really great about. Running isn't my favorite activity and my ankle had been hurting me since Sunday morning but I really wanted to go since I didn't get to the gym today. I was really surprised how much easier I found the run today then I used to. I have to attribute it to how much more active I have been!

8.23.08

WARM UP
500 m row
3X (5 burpees, 10 ghd backs, 10 squats, 20 sit ups)

WOD ''HELEN" (14:02)
3X (400m run, 21 KB swing *35lb, 12 pull-ups using the green band)

I was running late so had to rush the warm-up but felt great doing the WOD. I have used kettlebells before and really like them. I think the 35lb might have been a little heavy for me but it was doable. Overall great workout for pre-outside lands festivities.