Sprained ankle

I realized last night when tweeting about my ankle hurting that I completely left that part out of my blogs...

So here you go- how I injured myself...

Yesterday afternoon at the Cert, we were practicing kipping pull-ups (and yes, I could do them quite well at this time but not during Fran... nooooo, that would have been too convenient... sorry, I'm still bitter and mad at myself...)

Back to practicing the kipping pull-ups. I jumped down from the bar and landed w/ my right foot half on a box that was sitting next to the bars and half off. At the time, I thought it really hurt. I even sat down for a second to take my weight off of it, but honestly, I thought I just twisted my ankle, which we've all done a million times right?

The pain sort of subsided and I even did one of the WODs afterwards which involved kettlebell swings and sprints! No ankle issues. I went the whole afternoon without any problems.

It wasn't until after dinner when I finally took my shoes off and holy hell... obviously the shoe was acting as a compressor because my foot swelled quickly once it came off. I have a huge lump in two different places- on the right side of my ankle (outer) near that bone that sticks out and also right on top of my foot. And umm...yeah...they're both a little blue-ish in color too.

I iced it before going to bed and didn't think much of it.

At 3 AM I woke up because it hurt SO BAD! I tried elevating it, icing it again, etc. I even took some Tylenol and tried to wait it out but the pain was so bad that I was punching the bed. There was nothing I could do but sit there in agony. It sucked!

Finally, the Tylenol kicked in and I was able to fall back asleep around 4 AM.

I iced again this morning and have been taking Tylenol but it was not fun driving home w/ my right ankle in pain. Michael says it's a standard sprain so all I can do is rest, ice, elevate, etc.

So I'm Gimpy-McGimperson right now b/c it's not fun to walk on.

I will probably take the rest of the week off, or until it feels better if that's sooner.

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Day 2 of CrossFit Level 1 Certification

Well, the weekend is officially over. What a relief!

I was carrying around a lot of tension, stress, anxiety, nervousness, etc this past weekend. The Certification turned out to be amazing and I highly recommend it to anyone interested in CrossFit, even if you don't plan to instruct/train it.

Everything I was carrying around was my own doing- I was stressed about taking a test, nervous about getting critiqued by the best of the best of CrossFit, etc. It's just how I get when I'm thrown into any situation I can't control. It's hard for me to just "go with the flow" or put myself out there for all to see sometimes.

I learned though that all our work has totally paid off. We (Michael and I) have better form and technique than most (some? a lot?) of the other participants and we don't have the luxury of a trainer breathing down our necks every day. I think we were able to compete on the intensity level but our foundations were better in some cases.

When we signed up, I was for sure I'd leave the cert feeling "beat up" or like I had a laundry list of things I was doing wrong or "not good enough for CrossFit standards." The opposite is what happened. I realize now how RIGHT we're doing things. Yes, we have things we can do better, that will ALWAYS be the case, but I'm totally proud of how effectively we've taught ourselves.

The coaches were very up front and honest in their critiques but also funny, friendly, and polite. It's so obvious right from Minute 1 that their advice comes from a place of betterment. They want you to be the abolute best so they tell you what to do to get there.

As much fun as it was, I'm soooo relieved that the weekend is coming to an end. I'm physically tired from all the demonstrations and practicing we did not to mention the 2 workouts! I feel like a huge weight has been lifted now that it's over and I can finally RELAX! YAY!

Oh, it helps that I PASSED THE TEST- I'M OFFICIALLY A CROSSFIT LEVEL I TRAINER!

Until tomorrow,
Kelsalynn

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First day of CrossFit Cert

Hi Everyone! I can't type a whole lot 1) because I don't have a lot of time and 2) I signed a confidentiality agreement.

Here's what I will tell you...  today was amazing! I loved my first day at the CrossFit Level I cert! It was physically exhausting but a lot of fun. The coaches were all really funny and insightful.

At the end of the day, they put everyone through a workout and I'm EXTREMELY disappointed in my performance. Is there some oman that says your performance has to utterly suck at the cert? I've read a few other people who said they didn't have a great workout then either. Either way, I felt like I didn't show what I'm capable of at all.

The workout was "Fran"-
21-15-9 reps of
65# Thrusters
Pull-ups

I've done this workout before and had a time of 11:45. Not a great time but it was my first time doing it prescribed so I thought I could do it faster today. They put a 10-minute cap on the workout.

I don't know what my fucking problem was...excuse my language. Okay, even if I couldn't get it done in under 10 minutes, I would have been slightly annoyed but today I.could.not.kip. WTF? I could not do a fucking kipping pull-up to save my life. I'm so PISSED at myself. I ended up doing JUMPING PULL-UPS. Not that there's anything wrong with that scaling but I haven't had to do jumping pull-ups in quite some time.

I think this happened for a few reasons- yes, these are my "excuses"-
1. The pull-up bar was totally different. Ours has two handles, it's not a long bar so when I do a pull-up, I don't have to worry about physically hitting my chin b/c it's just open space. Today, I was worried about hitting my chin square on the bar and possibly chipping a tooth or something.
2. I was kipping next to someone. This being my first ever experience actually INSIDE a CrossFit gym, this is new to me. The pull up bars make an L shape so literally, we were hitting each other as we kipped. I tried to modify my rhythm so we alternated but it completely threw me off. I could tell he was accustomed to it because he didn't seem to care at all that I was there and trying to workout as well.
3. I was physically tired. Plain and simple. The day was very physical so I'm sure this had something to do with it.

Still, I know I didn't represent myself very well and that's soooo frustrating! If you were to ask ANYONE there how I did, they would say great or good or whatever...this is 100% me being hard on myself which I'm really good at :)

Up until that point, the day was PHENOMENAL. Nothing less than phenomenal and that's for realsies. I loved it!

I will try to update tomorrow after Day 2 and of course, after I take my test. Hopefully I pass! :)

Until tomorrow,
Kelsalynn

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Death by Sugar

You've gotta admit...of all the ways you could pass on, if it was a result of too much sugary goodness, would that really be so bad?

If I had a 1 x per week "free day", today was that day.

You can see my food journal on the side but pretty much I had banana cake, a Sprinkles cupcake, and a bunch of tortilla chips.

We're about to eat dinner and I have ANOTHER spinkles cupcake with my name on it.

My hands started to get some bizarre blisters on my palms when I started my workout tonight. Not in the normal spot- right in the dead center of my palm and it was long and skinny.

I want to be ready for the crossfit cert this weekend which means I really do not want to have a bunch of blisters on my palms. I opted to do a different workout instead and did 3 different tabatas of medicine ball cleans, push-ups, and sit-ups. It was good!

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Testing, testing

Tonight's workout was called Test 3 and it was the first time doing it.

Squat tabata (8 rounds of 20 seconds all out with only 10 seconds of rest between each round)
After the final 10 second rest, do 4 minutes of muscle-ups, as many as you can in that time.

Here's how I scored on my squats-
17
16
15
15
15
15
14
14

Not my best squat tabata numbers but I did squats and rowed yesterday and went rollerblading earlier, so I think my legs were pretty fatigued already.

Then I did modified (sitting) muscle-ups for 4 minutes and really focused on control and doing the dip portion perfectly. I completed 25 of them in the 4 minutes (the first 5 or so were killer from the tabata squats, I was breathing hard!)

So my total "score" for Test 3 is 14 (lowest tabata score) x 25 or 350. Since I did modified muscle ups though, for my own purposes, I'm going to give myself a score of 175 (half).

I had today off from work which was so needed. I spent the morning at a coffee shop down the street from me where I finished a fiction book and also my CrossFit training manual for this weekend's certification. I came home just in time to have lunch with my husband then spent the afternoon being a total bum! I'm working Thursday (and have a very busy day) but then I have Friday off b/c we're driving to Laguna Hills, CA! I'm so excited!

Until tomorrow,
Kelsalynn

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It worked

Tonight's workout helped so much. I still feel on edge but I feel better than before the workout.

How many f-bombs can I drop before blogger deactivates my account? This might be the post to make it happen if I'm not careful. So instead, I'll just say this-

WORK SUCKS!

Just when I thought things were getting better (so naive of me), the management makes a decision that completely shocks me back into reality. Holy fuck are they fuckheads.

Reign it in.

I honestly wonder if they think about the employees when they make their "judgement calls." Unbelievable.

Anyway, sorry, that helped a bit too ...

The workout, yes, back to the workout-

AMRAP12 (As many rounds as possible in 12 minutes)
500m row
10 push-ups
15 sit-ups
20 squats

I was only able to complete 2 rounds plus 450m on the row in round 3. Not great but I don't care.

From here on out- I vow to work on push-ups. Boy, I HATE push-ups and I suck at them. I definitely need to do them more often starting now.

Even after the timer ended, I finished round 3 on my own (not on the clock). I just wanted to keep working out. It helped rid me of a bit more aggression :)


Thanks again to @mom2lnk (Twitter or you can find her blog here)...she's been keeping me in check with my food journal and it makes the world of difference!
Kelsalynn

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First 5K row

I have to admit that my workouts have been pretty lame the past few days... in other words, they've been non-existent.

Friday night, we had poker at a coworker's house after work. I didn't win but Michael did! I got out toward the middle of the pack and proceeded to get drunk with everyone else who wasn't playing poker. Normally on Fridays, I'm a party-pooper and just want to be a hermit after a long week. I was surprised by how much energy I had and how much fun I had.

I don't think booze are part of the diet though :)

Yesterday, I didn't do anything besides go to my piano lesson in the morning. I even took a 3-hour nap in the afternoon and watched a heck of a lot of TV. Yup, I was a total bum but it was awesome.

Finally today I woke up revived. I did laundry, changed the sheets on our bed, and even worked out. Jam!

My husband bought this yesterday-

Our friend calls it "the holy grail of Crossfit"- a Concept II rower. He got it off Craiglist for pretty cheap!

I did my first 5K rowing. I don't think my time was great- 26:13 but considering my first mile was 9:00, I got faster as I went along and got warmed up. I got into a stride, cranked up my IPOD, and away I went. It was fun and a GREAT workout!

At least now I have a benchmark to build from going forward.

Until tomorrow,
Kelsalynn

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From quad killer to shoulder killer

I'm sooooooooo stoked... Normally when I do a workout that calls for a muscle-up, I do a modified version. I sit on the floor on my butt, feet out in front of me, and I pull myself up from there. I have to admit, they've been quite "easy."

Tonight, I took C Wiss's advice and got one step closer to taking the muscle up off "the holy grail" category as she called it. I did a jumping muscle up tonight. I actually did 12 of them before coming to the conclusion that my arms were not going to do another one, no matter how badly I wanted to keep going.

Standing, I put the rings above my head (eye level, maybe, not sure) and jumped, then pushed up from that position. They were pretty ugly, but it's a huge step forward regardless. It's one less hurdle I have to tackle, that's the way I'm choosing to think of it...

I *heart* progress!

So here's what I did-
AMRAP20
2 jumping muscle-ups
4 handstand push-ups (feet on the wall)
8 kettlebell swings (35#)

I did 6 rounds of the above then switched over to my old modified muscle ups with my arse on the ground. I did 3 more rounds of
4 modified muscle-ups
4 handstand push-ups (feet on the wall)
8 kettlebell swings (35#)

As you can tell, it's a lot of shoulder work so they will be feeling it tomorrow. Considering the stress I'm carrying in my neck and shoulders right now from the past few weeks of work, I'm thinking of getting a massage this weekend.

Until tomorrow,
KelsaLynn

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Quad Killer

Tomorrow will definitely be a rest day.

After the thrusters and ball pull-ups yesterday, I'm super sore today. Trying to warm-up before tonight's workout, it seemed to take forever. My upper half and lower half (that means my whole fricken body!) was stiff!

Tonight's workout was-
3 rounds
30 squat snatch reps 45#
30 wallballs 16# ball

I realized right away that there was no way I was doing that weight today. I had a total defeatist approach to today's workout. Even before we started and I was warming up with the 45# bar I was saying, "I can't do this today" and "I'm not going to be able to do this one."

Not sure what that was all about, but whatever. I scaled the workout which was smart for technical reasons. I think my squat snatches looked great- I was really proud of them and the movement felt much more comfortable than before. I think I love squat snatches by the way- they're so much fun!

Here's what I ended up doing-
3 rounds-
30 squat snatches 30#
30 wallballs 12#
Time = 21:09

I felt great until that last round. Ugh, it was a beast that sort of kicked my ass.

I probably won't be able to walk tomorrow. My quads were already killing me from the thrusters yesterday and after the squat snatches AND wallballs tonight, I will definitely be hurting tomorrow.

On a good note- my eating was spot on today. I did great! I even turned down a Rootbeer Float Social that happened in our office at 3:00! Every DAY there is SOMETHING!

Until tomorrow,

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Not my SMARTEST performance

Well that was dumb of me...

I just back from the gym. The WOD the other day that I skipped, probably the night I drank beer instead ;-) was "Coe"- a hero workout. Here's the snippet from CrossFit's website-

Coe's workout calls for 10 rounds of 10 reps 65# thrusters (for women) and 10 reps of ring dip push-ups. I can't do ring dip ups so I knew I was going to scale it. Apparently I got confused on how to scale it though b/c I ended up doing a workout that wasn't even one of the scales-

7 rounds:
10 65# thrusters
10 push-ups on a swiss ball

Techically I was only supposed to do 40# thrusters but I forgot about that part and did the prescribed weight instead. Oops :)

My time was 18:09 which isn't great but it was hard. Those thrusters killed my wrists.

After that I did 7 reps of strict pull-ups. I still kip just slightly but they're getting easier. Michael coached me today to make sure I exhale on the way up; I was holding my breath. I didn't even realize I was doing it and as soon as I breathed, they were easier. I even did the last rep with a 2 1/2 # weight between my legs. I kipped on that one though but I've never been able to do a pull-up with added weight before so I'm pretty stoked about that.

Until tomorrow,
Kelsalynn

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Accountability partner

I'm going to start updating what I eat on my sidebar again. I think it helps keep me accountable when I have to write down what I eat- the good, the bad, and the ugly :)

But I need you guys to actually look at it and give me a hard time when I eat something stupid! Help hold me accountable! Or hey, give me a pat on the back when you see I've had a good day because then I'll know someone is looking at it which will help!

All of this studying for the Level I Certification is really motivating me to eat better. Nutrition is an integral part of CrossFit and your diet is the foundation for everything else. I witness this regularly- I have AWESOME workouts when I've eaten right and TERRIBLE workouts when I eat like poop.

I'm not beating myself up... I know I could eat a heck of a lot worse, but I want to eat better- plain and simple. It's a battle everyday with the temptations so here we go- one day at a time! 

Anyone want to do the same on their blog and have me be your accountability partner? Let me know!

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Back in business w/ a little Annie

Let's see ... what's happened the past few days?

Well, it was the week from hell at work actually. I worked until ater 7pm on Thursday, came home and went straight to bed. No workout.

Then yesterday I left work at 3 and had a happy hour with a bunch of my coworkers. It was MUCH NEEDED. I had a few beers, which were also needed :) , and then came home and went to bed around 7:30. Yes, that early! I know, I know, what a bum but I was so exhausted from work I didn't doubt that it was exactly what I needed. And who workouts after a few beers? Umm... not me!

I woke up even before 7 this morning and considered that sleeping in. I felt great. Michael was going golfing with the guys so I had the house to myself. It was glorious. I didn't clean or do anything productive... I watched 3 episodes of Bones on Netflix then read my book for a few hours.

Finally around 3 I figured I should probably do something with myself and headed to the gym.

I did "Annie" and I did it as prescribed for the first time ever!
50 double unders, 50 sit-ups
40 double unders, 40 sit-ups
30 double unders, 30 sit-ups
20 double unders, 20 sit-ups
10 double unders, 10 sit-ups
Time = 15:38

The improvement I've made in this workout is incredible to me. The first time I did "Annie" was November 2008 and I couldn't do a double under to save my life. I did 2 regular jump ropes for every double under because I simply could not do them.

A year later, November 2009, I scaled the workout and did 35-25-20-15-10 reps of double unders and sit-ups instead of the 50-40-30-20-10 it calls for because I still wasn't very good at double unders. My time was 18:19 which holy hell that is a TERRIBLE time, but I didn't care b/c I was doing double unders dang it.

Then on May 18th of this year, I did 35-25-20-15-10 reps again (the same as above) but did it in 9:59 so a huge improvement.

So, yes, 15:38 for "Annie" is pretty shitty but considering how far I've come, I'm totally stoked! I'd also like to say that my shoes came untied once so I had to take a minute to retie them both and my pony tail kept falling out of my hair from jumping which took time to keep readjusting. Not that I'm making excuses or anything :-P

Oooh, in other exciting news, I got my two sweatybands in the mail today. I've been reading about these on various blogs and used some of my birthday money to buy a couple. I have a serious problem with any sort of headband rolling back on my head than springing off the back... it must be the way my head is shaped or something because they just don't stay on. Everyone swears by these so I guess we'll see if they work-

The pics were taken w/ my cell phone, sorry they suck.

Now we're heading to our friends' house who is hosting a "Goonies" party!

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awesome workout

Today is technically a rest day on the main CrossFit site but since I skipped two days ago, I figured I'd go tonight and make it up.

I did the following scaled version of a workout -
4 rounds
10 modified muscle-ups (w/ rings but feet on the floor)
10 45# overhead squats
10 knees to elbows
10 sit-ups
Time = 20:04

The time is slow b/c I had to move the rings in order to do the knees to elbows, then put them back each round. I also had to put the step up so I could reach the pull-up bar for the knees to elbows. It was a slow transition but that's okay, I was sweating and it was a great workout nonetheless.

The overhead squats are getting so much easier. I think my form was really good but I guess I'll find out in a couple of weeks at the Level I Cert. Speaking of the certification, I've printed the training manual, stuck it in a binder, and started reading it while eating my lunch. It feels weird to be studying again!

Until tomorrow,
Kelsalynn

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Lynne

YAY! I'm finally feeling better!!  YIPPY!  You know, I never really got sick. I just had a headache, felt extremely fatigued, and had a tummy ache. I took some tylenol, some pepto, and just waited it out. I guess it worked because that's as bad as it got.

I was really itching to get to the gym tonight. My last workout was Sunday and it wasn't fun or awesome or motivating or any other positive word you normally use to describe a workout.

Tonight I did "Lynne"-
5 rounds
as many bench press as possible 75#
as many pull-ups as possible

The last time I did this was July 24th, 2009- over a year ago! I put in my notes that I wanted to try 85# on the bench press but I changed my mind tonight. I opted to stick with the 75# so I could easily compare last year to now.

Here's the comparison-

I totally improved! Wahoo! I love when I see improvement!

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Ugh

Not a good day at the globo gym... I have had a stomach ache all day. It feels like a mix between cramps, the flu, and the shits... none of which have actually happened. I just feel "off."

Maybe it's something I ate? I really don't know.

I decided to go to the gym anyway. That was probably dumb. I attempted-
AMRAP 20
7 back squats 95#
10 lunges w/ 25# dumbbell overhead, right hand
7 burpees
10 lunges w/ 25# dumbbell overhead, left hand

I only made it 4 rounds but still had 6 minutes left on the clock. Any other day, I could have squeezed in another round plus some reps, but not today. I kept spitting... yes, spitting. I could not swallow my saliva. I know that's gross but it just sucked. I'm not sure what my deal was b/c I felt like I was on the verge of barfing right from the start. At 4 rounds, I stopped.

I had Michael drop me off at home then he went to the grocery store by himself. I took a hot bath instead of going to the store like we normally do on Sundays.

Hopefully this passes without turning into something worse like the flu. That would suck.

Until tomorrow,
Kelsalynn

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Tabata

I love tabatas. I've said it before but let me say it again, I.Love.Tabatas.

They sound simple but if you did it right, they're anything but.

You do 8 rounds-
20 seconds "on" ... "on" means an all out of anything- as fast and as hard as you can
10 seconds "off".... "off" means stop doing whatever you were doing above

In other words, it's only 4 minutes!

Heading to the gym tonight, my palms are still in a lot of pain. I knew I couldn't hold any weight or do anything like a pull-up, push-up, or burpee.

I did 3 different tabatas instead.
#1 - Bike tabata - level 15 resistence - killer for my quads but awesome!
#2 - Sprint tabata - 8.5 mph - possibly could have gone faster but didn't want to chance it with my hips and calves.
#3 - Squat tabata - "air" squats as many reps as I could each round- here's how my reps looked-
17, 15, 14, 14, 14, 13, 13, 14

I was dripping in sweat when all was said and done. It was a great workout!

I also did much better today with my eating and only had 1 chocolate chip cookie.

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Terrible

I'm pretty sure my post from yesterday where I showed you my ass is more interesting than what this will be...but sometimes, I have to use this blog as my confessional and not just a place to have loads of fun. Life isn't all about fun & games people...

I have to confess... good Lord I ate like crap today.

Here's the damage-
fun sized snickers
reese's peanut butter cup
a chocolate chip cookie
sushi at lunch
cream puffs
Dr. Pepper
banana split blizzard

As much as I'd like to say it's because today is my birthday, I know that's not it. Not really anyway. It's because I am an emotional eater. Today was a TERRIBLE day at the office... absolutely terrible (happy birthday to me right? argh...) and the stress got to me and I picked at snack foods as a result. Damn. Awareness is key right?

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Embracing my big booty!

Oddly enough, my nickname in college was "Big Booty." Seriously... I think at the time it came about more because I was able to joke about the size of my butt and not necessarily because it was huge, but that's besides the point. Maybe I will change my signature below to say "Big Booty" instead of "Kelsalynn."

Another blogger posted a bunch of old Nike ads and this one really hit home with me-

"My butt is big

And round like the letter C

And ten thousand lunges

Have made it rounder

But not smaller

And that's just fine.

It's a space heater

For my side of the bed

It's my ambassador

To those who walk behind me

It's a border collie

That herds skinny women

Away from the best deals

At clothing sales.

My butt is big

And that's just fine

And those who might scorn it

Are invited to kiss it.

Just do it."

I just love this ad! Nike got it right! 

I have a gangsta booty but I am going to embrace it. I told Michael that for my birthday I wanted some short shorts to workout in and he delivered! I posted tonight on Twitter that I was wearing them to the gym and my girlfriend requested pictures. So, here it is---

Me stretching my calves in my short shorts.

And yes, that's definitely cellulite you see but screw it... if I didn't workout and if I didn't eat healthy, the ass you see above would be a helluva lot bigger. It's far from perfect but I refuse to think "destructive" thoughts about it... it's MY ass and I'm going to embrace it.

Is there a part of your body that you need to embrace?

Tonight's workout was a bi-otch:
3 rounds
35 double unders
15 2-fer-1 wallballs

"2-fer-1 wallball" means you squat, on your way up, throw the ball up... normally you catch it and go into a squat but with the 2-fers, you do ANOTHER squat before you catch the ball.

I swear, this is the worst workout for uncoordinated folk like myself. Double unders? I've gotten much better from the time when I couldn't even do one, but I still suck at them. And those stupid 2-fers? I could not do 2 consecutively, couldn't do it. I'd do one, catch the ball, stop, do another one.

The worst part about tonight's workout (besides illustrating my lack of coordination to everyone at the gym), the fricken exercise balls at the gym are soooo hard. They're rock solid. My palms are so bruised from catching the ball, I came home and iced them.

My time = 15:20 of pure hell : )

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Round #2

Today I believe is the first time I've ever done 2 WOD's in one day. I've done 1 CrossFit WOD and 1 CrossFit Endurance WOD plenty of times, but never 2 main site WOD's.

My workout from this morning was dreadful.

Luckily, tonight's workout was a lot of fun!

5 rounds-
5 reps squat clean thruster (new favorite move!) 65#
10 pull-ups

My time was 12:25, here are my splits:
1:12
2:40
2:54
2:53
2:44

Talk about starting out in a sprint! I was able to do all 5 squat clean thrusters and all 10 pull-ups consecutively. After that, I think I broke the thrusters down to 3 and 2 and then 6-4 for the pull-ups.

I believe this marks the first time I've ever done 10 pull-ups in a row too! My max before was 9 in a row. We bought some chalk for our hands this past week and tonight was my first time using- what a huge difference it made! I did 50 pull-ups tonight and I don't have a blister even starting let alone 3-4 already torn open like usual.

I have to tell you that I am LOVING my new IPOD that Michael got me for ma birfday. I can't believe I didn't want one before...what was I thinking? I got 10 CD's to download including Ashlee Simpson, Lenny Kravitz, Black Eyed Peas, Gwen Stefani, Madonna, and Prince. And I have even more on hold for me such as Lady Gaga, Pink, Sheryl Crow, and Katy Perry. I've already downloaded the Beatles, Bon Jovi, Barenaked Ladies, Dave Matthews, Foo Fighters, Kanye West, Ludacris, Reel Big Fish, and the list goes on an on...

For those of you who have an IPOD and listen to it for working out, I found a few websites that recommend fitness playlists-
1. http://www.fitsugar.com/  type in "PLOW" (Playlist of the week) as your search
2. http://www.nikeplus.com/  on the left side click on "sport music"

Until tomorrow,

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Workout from HELL

4 rounds:
400m run
15 burpees

We were supposed to do this workout yesterday, but that never did happen. I took a 3 hour nap in the afternoon instead. When we talked about this workout, we discussed going to a nearby track and doing it there. So today when we finally got around to working out, we headed to the track as planned. The only problem is that yesterday it was cloudy and fairly cool (85*) which is crazy for this time of year. Today, on the other hand, is much warmer- 95* with 50% humidity. We should have just gone to the gym to do this workout. It was soooo muggy and hot out, I could hardly breathe. The very first round right off was terrible. The WOD from the CrossFit website actually calls for 6 rounds and 25 burpees but there was no way.

My time = 18:34

I probably could have done this so much faster had the weather not been an issue. When I was done, it was Michael's turn to go but I had to go sit in the car with the a/c on max in order to cool down. I sat there and closed my eyes and focused on slowing down my breathing. It sounds crazy but I was just so hot!

Eating like crap last night probably didn't help either. We went to The Cheesecake Factory for dinner and I had the best salmon I've had in a long time. It was probably 3 decks of cards in size as opposed to just 1 (portion size for protein) but I don't care- I gobbled up every bit of it. And then of course we had to have cheesecake (yes, it was a requirement, don't argue with me) and we got the reese's pieces one with layers of cheesecake, peanut butter cups, chocolate cake, and peanut butter. Umm... YUM! That's all I have to say about that!

So, I got the workout done although it was not pretty!
Until tomorrow,

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