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Day 2 Crossfit

September 24, 2009 12 comments

crossfit workout 2

Missed Day 1 Crossfit?

WEEEEEEEEW eee! Even more sore today than I was yesterday. I kinda like it though is that wierd? Yesterdays workout was harder than the day before. I’m feeling sore all over today, not sure why because we didn’t do a full body workout. 

I was kinda having a blah day yesterday. I was SUPER tired, and had a head ache for most of the day.  When I got home I was not in the mood to go work out but I knew i’d feel better after.  Sure enough after the workout I felt awesome.  Sure I was sopping wet and my muscles began to tighten, but I felt awesome!  Here is what we did…

800M run (.50 miles)
Nat: Avrg speed 6.2 Dave Avg Speed: 6.9
25 KTE (Knees touch elbows)
15 Box jumps

Repeat 4 times!

Wow. This was not easy.  The runs weren’t too bad the first time through but after the second and third we were both fighting for air.  The KTE’s were killer.  It takes every muscle in your body to pull your knees up to touch your elbows, and when your done doing that, jumping up and down onto the box tops it all off!

We were sweating like crazy. We didn’t finish with abs because the KTE’s were enough for us.  We stretched and talked about the workout and let our heart rates recover a bit before heading home.

When we got in the car these were dave exact words..”I really like these workouts, they aren’t too long and are super intense. I want to die while i’m doing it but I feel awesome after.”

I’m so glad he likes it…because I love it. And I love doing it together.  When I was with my trainer I wasn’t able to slack or take too much time to rest, and it feels the same with Dave. I want to keep up with him and finish in good time so I know i’m pushing myself harder than I would if I was on my own and I really like that!

Day 2 was great.  We are taking a rest day today and again on Sunday.  When we start back up on Monday I think we will take rest days on Fridays and Sundays. Dave’s muscles are really sore and since he is usually in such great shape working out every day he isnt used to feeling sore. Me on the other hand, it seems like every time I met with my trainer I was in for some pain the next day.  I have so many muscles that aren’t developed that its easier for me to get sore than him, but since he hadn’t worked out in over a month, he is feeling it big time! I’m feeling it too, but I’m kinda used to it. 🙂   

We took our measurements yesterday. After we were finished dave looked at the numbers and said…”hey our measurements are about the same”…..some of yours are bigger.  I immediately looked at him and said…”uh why would you want to point that out……” he looked at me with a worried look on his face and said…”i dont know”. ha ha ha it was funny. I laughed and told him I was kidding! I didn’t care. Hello I am 5’5 and he is 6’4. Yes some of our measurements were similar, but i’m not going to even entertain the thought of letting that bother me. It doesn’t make sense. (plus he is lean and has long lean legs so it’s not like it’s a bad thing).

The truth is though, in the past that might have made me feel bad and feel self concise or insecure. I might have gotten a little bugged at him for pointing that out.  I used to be so touchy and worried about anything he or anyone else would say about me and my body. I would ask him a question and if i didn’t get what I thought was the right response I automatically made myself feel bad. I constantly thought he thought things about me that I now know are not true.  The truth is….. He thinks I’m beautiful.He thinks I skinny He loves me the way I am.  And he’s thought it all along. I just never believed it until now.  Want to know why? Because I didn’t think it about myself.  Until I started to focus on positive good uplifting thoughts and work on giving myself complements, I couldn’t believe that he or anyone else may actually be telling the truth. 

Unfortunately as women I think we all do this to a certain extent! We are WAY to critical of ourself.  Our poor husbands or BF’s end up having to walk around on egg shells because they are worried that they might not say the right thing.  Can they read our minds…NO! So why should we expect them to? Next time your husband boyfriend or whoever gives you a compliment or tells you something positive about yourself, instead or asking them if they mean it or analyzing how they said it to try and figure out what they really meant….just BELIEVE it. You are beautiful, and you deserve to believe it!

QA:
 Do you have a hard time believing compliments about yourself?

  

 

Day 1 Crossfit

September 23, 2009 3 comments

My muscles are sore!  Yesterdays work out was awesome! It was surprisingly short, but KICKED OUR BUTTS. Dave has not worked out for over a month and the workout nearly killed him, poor guy. His lungs were burning!  Mine were too, but since I have been working out consistently it wasn’t as brutal for me. He did finish a lot quicker than me and was lifting a lot more weights, but I think his gap in exercise contributed to his lungs being on fire.

Here’s what we did: I listed the weight we used for each exercise to the side. Mine is the first dave’s is the second.

15 Dead Lifts      (45lbs/115lbs)
15 Wall balls      (14lbs/20lbs)
15 Burpees   (body weight)
15 Dips         (I used the assited pull up dip machine and added 12lbs on for support)

Repeated 3 times. The goal is to rest as little as possible between sets.

Sounds like it would be a piece of cake right?  Wrong.  Alone any of these exercises would be pretty easy, but when you put them all together with little to no rest after each set, it is  REDICULOUSLY hard.  It took a good 5-10 minutes to bring my heart rate down enough to add on some sit ups at the end, and by the time we walked out to the car, both of our thighs were already sore! Ha….too funny! The workout only latest about 20 minutes so it was really short but super intense. Todays workout will last a bit longer and looks really hard..i’m excited! 

It doesn’t look like anyone is interested in joining us on our 30 day Crossfit challenge, but thats ok…if you don’t want to do it, you can still read about what we are doing here.

I don’t know what it is about a butt kicking workout but it makes me feel like a million dollars. I feel so strong and proud.  I feel like I can accomplish anything. I love how working out gives me a positive attitute and the confidence to achive big things.

Before I started my change to a  “healthy lifestyle” I truly thought exercise was just a stepping stone that helped me lose weight, period dot. I never thought it was more than that. I never imagined i’d be someone who worked out on a daily basis and NEVER though i’d ever love it. Now I can’t imagine not doing it. Happy day. 🙂

We came home after the work out and had a yummy dinner.  Whole wheat angel hair pasta with Morning Star Grillers Crumbels and yummy spaghetti sauce.  After dinner I had a sweet tooth like normal and I wasn’t sure what to eat. I usually go for some peanut butter or rice pudding, but since were not eating sugar I opted for some fresh peaches. Even though I love fruit, it was not what I was craving. But what do you know….they were delish. I was just as satisfied with a bowl of peaches as I would have been with something full of sugar.
Fancy that. 🙂

I meant to upload some pictures last night from our trip to Illinois so I could give an update from the weekend, but I forgot. I’ll try and get to it tonight.

Have a wonderful day!

Categories: Fitness

30 Days of Crossfit

September 22, 2009 6 comments

crossfit

Dave and I have challenged each other to 3o days of Crossfit. We are also eliminating sugar from our diet. Not all sugar but anything with high sugar.  No deserts, candy, treats…or all of the stuff we eat WAY too much of. We are both lacking excitement in our workouts and are looking forward to getting stronger and leaner. Since my last day with my trainer I haven’t done Crossfit so I’m super excited to get started again this afternoon.  Dave was the one who suggested doing it together and I was thrilled with the idea. Usually he likes to do his own thing, so when he suggested we do Crossfit together I was SO excited! We are going to (well me at least,i’ll see if i can talk dave into it) take our measurements tonight and see what sort of progress we make after 30 days.  I was only doing Crossfit 2x a week with my trainer so everyday is going to be a challenge, but I am up for it! I am excited to build up more endurance and get stronger. Heck…I might be able to throw that pull up party by then! There are a few rest days in-between so it’s not 7x a week, more like 5 or 6.   I bought the 30 day shred and plan on doing it with my sister-in law and dave if he’s up for it after we do our 30 days of Crossfit.  I love taking on new challenges and setting goals.  Tonight Dave and I are going to set a few goals for the next 30 days to keep us motivated and going strong!

I thought it might be fun to challenge husbands and wifes, bf and gf to do this as well. I will post our workouts each day and talk about them a little bit, we can discuss what we did each day and help each other stay motivated and strong. You can follow our workouts, or you can go to www.crossfithardcore.com and pick and choose your own workouts. I don’t want my posts to be all about cross fit, but while we’re doing it I thought it would be fun to talk about it. So if you are interested in doing it with us, ask ur hubby, ur boyfriend, or challenge yourself…

Oh ps…I have a post almost ready to publish about our weekend in Illinois, but I have to wait until I get home to upload some more pictures! 

Question:
Do you work out with your husband, boyfriend, friends?
If so does it help you stay more motivated than when you’re on your own?

Categories: Fitness

It’s more than just burning calories

September 9, 2009 13 comments

calories%20treadmill%20400x300

I used to HATE exercise. H A T E it.  It was never fun, never felt good, it was more of a chore than anything enjoyable. The ONLY reason I exercised was to lose weight. I never thought i’d get to the point where I actually liked it. Well here I am. I actually like it. In fact I love it. Exercise is important to me for so many reasons now.  I used to think it was only useful in helping me lose weight, but I was wrong. Exercise does so much more for me than that. I read this article the other day and wanted to share it.  The article lists 13 proven health benefits of exercise.  I feel like I have benefited from every one.  Take a looky….

  • Longevity. People who are physically active live longer. According to a 20 year follow-up study, regular exercise reduces the risk of dying prematurely.
  • New brain cell development, improved cognition and memory. Exercise stimulates the formation of new brain cells. Researchers found that the areas of the brain that are stimulated through exercise are responsible for memory and learning. For instance, older adults who engage in regular physical activity have better performances in tests implying decision-making process, memory and problem solving.
  • Improved sexual function and better sex life. Regular exercise maintains or improves sex life. Physical improvements in muscle strength and tone, endurance, body composition and cardiovascular function can all enhance sexual functioning in both men and women. Researchers revealed that men who exercise regularly are less likely to have erectile dysfunction and impotence than are men who don’t exercise.
  • Exercise is a powerful antidepressant. Study after study has shown that exercise promotes mental health and reduces symptoms of depression. The antidepressant effect of regular physical exercise is comparable to the potent antidepressants like Zoloft. It may take at least 30 minutes of exercise a day for at least three to five days a week to significantly improve symptoms of depression.
  • Cardiovascular health. Lack of physical activity is one of the major risk factors for cardiovascular diseases. Regular exercising makes your heart, like any other muscle, stronger. A stronger heart can pump more blood with less effort.
  • Cholesterol lowering effect. Exercise itself does not burn off cholesterol like it does with fat, however, exercise favorably influences blood cholesterol levels by decreasing LDL (bad) cholesterol, triglycerides and total cholesterol and increasing HDL (good) cholesterol.
  • Prevention and control of diabetes. There is strong evidence from high quality studies (e.g. Finnish Diabetes Prevention Study) that moderate physical activity combined with weight loss and balanced diet can confer a 50-60% reduction in risk of developing diabetes.
  • Blood pressure lowering. The way in which exercise can cause a reduction in blood pressure is unclear, but all forms of exercise seem to be effective in reducing blood pressure. Aerobic exercise appears to have a slightly greater effect on blood pressure in hypertensive individuals than in individuals without hypertension.
  • Reduced risk of stroke. Research data indicates that moderate and high levels of physical activity may reduce the risk of total, ischemic, and hemorrhagic strokes.
  • Weight control. Regular exercise helps to reach and maintain a healthy weight. If you take in more calories than needed in a day, exercise offsets a caloric overload and controls body weight. It speeds the rate of energy use, resulting in increased metabolism. When metabolism increases through exercise, you will maintain the faster rate for longer periods of a day.
  • Muscle strength. Health studies repeatedly show that strength training increases muscle strength and mass and decreases fat tissue.
  • Bone strength. An active lifestyle benefits bone density. Regular weight-bearing exercise promotes bone formation, delays bone loss and may protect against osteoporosis – form of bone loss associated with aging.
  • Better night sleep. If you suffer from poor sleep, daily exercise can make the difference. The natural dip in body temperature five to six hours after exercise may help to fall asleep.

Written by C. Simmons of HealthAssist.net

If that didn’t give you 13 good reasons, to get up off your bum and get in some exercise, I’m not sure what will!

In my past life I never lifted weights. I was so focused on cardio and physically seeing the amount of calories I burned each workout, that lifting weights did not interest me at all.  When I began thinking clearly and realized that I didn’t know everything and that fitness experts may know what they are talking about..I decided to start lifting. I wanted to learn how to properly lift weights and build muscle, so I got a personal trainer. It has been such a fun, hard and rewarding experience. I have learned so much and have enjoy every session. I only have one session left and I am pretty bummed about it.

I meet with my trainer 2x a week for 3o minutes. Since I like to workout in the morning and get to work early, I meet with him at 5:00am.  I admit that I want to die when my alarm goes off , but once i’m out of bed and on my way to the gym I’m awake and ready to go.

I started writing this post to talk about my workout this morning because I loved it..so I guess I should get to the point. My work out this morning was one of the hardest workouts i’ve had with my trainer thus far.  Have you heard of Cross Fit?  It is GREAT! For the past three weeks all my training sessions have been Cross Fit works outs.  These work outs are hard core. They are short, intense and KICK YOUR BUTT!  Click this link to learn more about Cross Fit.

My workout today went as followed:

21 Assited Pull ups
21 Push Presses
21 Burpees
.25 Mile Run

Then you repeat the process with 18 reps of all four sets, then 15 reps, 12, 9, 6, and finally finish it off with 3 reps.

It took about 55 minutes to complete. It was crazy hard and I loved it! I was dealing with a little asthma this morning so that made it even harder.  There were a few times that I actually almost threw up.  Ha…I didnt even know that was really possible. Lifting weights is incredibly hard. SO MUCH HARDER than cardio, and in my opinion much more rewarding. I can actually see muscle’s developing on my body that didn’t use to exist. I am so much stronger than when I started. I have more endurance, more strength and definitely more mental power. Six months ago I couldn’t even do one push up and now I can do 30…30!  I have never been able to do a pull up my entire life, not even one……BUT I am getting so close. Today was the closest i’ve been. I think I will throw a pull up party when i do my first pull up. My point for this post is that i’ve learned that exercise is much more than burning calories. Being physically active will help you feel strong, motivated and powerful in all aspects of your life. I love feeling those ways, don’t you? It’s not easy to exercise or push yourself to do hard things physically…but in the end it is worth the time and energy that it takes.

After my last session with my personal trainer I plan to continue doing Cross Fit for a few months. I also wanted to try the 30 day shred… has anyone ever tried that? I thought it might be fun to do cross fit or the 30 day shred or something like that together and maybe track our results??…does that interest anyone?

A few questions for YOU to answer:

Have you tried Cross Fit?  If so do you Like it?

What type of exercise do you enjoy?

Please comment. I really want to hear your thoughts! 🙂

Categories: Fitness