And on the seventh day, Sunny rested

What a week! Frankly, TOO much of a week, but let's recap...

Monday morning: boot camp starts up again
Tuesday morning: run around Green Lake
Tuesday night:  CrossFit onramp session 1
Wednesday morning: a very sluggish boot camp
Thursday morning: run around Green Lake
Thursday night: CrossFit onramp session 2
Friday morning: low-energy boot camp
Saturday noon: CrossFit onramp session 3

Ooof.

Saturday's CrossFit course was a little intimidating and frightening... I got there a little early to go through the warmup -- which went pretty well except the "5 pull-ups". Ummm. Well.

Then we reviewed our form for the barbell lifts (yeah, forgot the name of the move again already). Then Megan split us into two groups.

One group worked with Carlos on "wall ball" (squatting, then driving your body upward and throwing a medicine ball above a point on a line, then catching the ball and going back into a squat), then "renegade rows"(push up while holding on to two dumbbells, then "row" with each arm, repeat...), and lunges. Good old, bog standard lunges.

The other group worked with Megan on dead lifts -- where we learned the right form and practiced lifting the barbells with 10-pound weights on each end. Big weights -- so they look like proper weights -- but not too heavy.

Megan explained the workout -- we didn't have all that much time left. Six minutes doing sets of 5 dead lifts and 10 squats; two minutes' rest; six minutes doing sets of 5 renegade rows and 10 wall ball throws.

Then we learned how to mark our reps on a white board -- draw two lines, one for each set of exercises. As you complete a rep, you erase a little bit of the line by swiping your finger across it. At the end of the workout, you count up your reps.

Then, with little more prep, we were off. I started with the dead lifts. I was really worried about hurting my back, so I took it relatively slow. Not sure I would be able to lift "with intensity" on that sort of thing. Then while I was doing my third round with lunges, Megan told me I could swap to squats.

(Oh, yeah, Friday afternoon I managed to slip on a wet floor downstairs -- that Wil had warned me about as I went downstairs -- and land hard on my left knee. I've got an awesome bruise.)

After six minutes (and 6 sets...) were up, we had a break. A blissful, 2-minute break. I got myself set up for the second round, cleverly putting my wall ball near by dumbbells. Then we were off. I started with the rows -- and I really struggled. But I was able to lift the 12.5-pound dumbbells, and not swap down to 8s or 5s. Then wall ball, which was pretty easy since I was using the 8-pound medicine ball. But as the minutes passed, I really burned out. I only managed 5 sets. At one point I lost my balance on a wall ball throw -- right as Carlos was watching. So cool, me.

Then we were done. Just like that. I do think it's a little weird that there's no group stretching or cool down; I suppose the idea is that you stretch what you need to. Megan warned us that we would be sore, since we did so much leg work. So far I feel okay -- going for a walk Saturday afternoon and this morning was a good idea. That said, my arms are tired...

Today? Rest. We went up to the zoo to visit the orangutans, but then basically came home and hung out. I did a lot of tidying, a bit of organizing, and then a bit of stitching.

Boot Camp session 2, week 1 wrap-up

For some reason all of us were sluggish today. Kerry tried hard to keep us moving, and we even did one of my favorite workouts -- the circle circuit -- but I was dragging. Interestingly enough, everyone had really sore hamstrings. Ellen swears that we did a lot of squats on Wednesday. I have no memory of the workout. Feeble old me.

Today also marks the SIX MONTH point for the Walt Disney World Marathon. Seems like a long way away, but I know how fast time has moved so far this year...

Thursday 2-Fer

The weather was so gorgeous this morning that -- though I was feeling a bit stiff and sore -- I wanted to get up and run. So after making today's delicious smoothies (kale, banana, strawberry, blueberry, raspberry) I packed up some things and headed out.

My legs were really stiff at the start of the run, but then I warmed up and felt okay. Not much else to report there... other than the fact that, being a fool, I didn't stretch when I got to the car. Nor did I stretch when I was in the shower at work. Nor did I stretch ALL DAY.

So my hamstrings got stiffer and stiffer and the day progressed. Neato. That said, it's not that unusual to see people limping or moving stiffly around the office...

Then home, where I relaxed a little and then got ready for my second "on-ramp" session of CrossFit. I'm not gonna lie. I didn't want to go. But I also don't want NOT to go. So I sucked it up and headed over to the box.

Was happy to see Stacey there again, but sad not to see "Sarah". A few other folks seemed to have dropped out as well, but the majority of the class was there.

We warmed up on our own -- or were supposed to, but most of us did a few "pass-throughs" and then Stacey and I did a couple of inchworms before we kicked things off.

We did some barbell work today -- the "ladies" bars are 35 pounds each, while the "mens" bars are 45, and the "juniors" are 25. Let's just say that by the end I was wishing I had just grabbed a junior bar...

We started by learning the safe way to do some of the lifts. Yeah, I've already forgotten what they're called. The first one was just bringing the bar to your shoulders, then back down to your hips. The second lift was bringing the bar from your shoulders to over your head, and back down. This got increasingly difficult as time passed.

Then we went over to the pull-up bars and attempted "knees to elbows". Umm, yeah. Luckily the instructor pointed out that for many of us, just hanging from the bars was enough of a workout. Yep.

Then we worked on v-ups -- which are a modification for the knees to elbows move.

After "mastering" (ha ha) the moves, she asked if we were all warmed up (groans) and then she explained the workout. We were going to do each of the four things for a minute each. At the end of the four minutes, we got a minute of rest. We were encouraged to keep track of how many reps we did -- saying that the workout was "scored" by the total number of reps you completed.

Anyway, we were to do the cycle 3 times total. Ready? Go.

First lift went okay, as did the second lift. I tried to do the shoulder movement that's the first step of knees to shoulders. And I felt relieved by the relative ease of the v-up. And then I enjoyed my first minute's rest.

Second round -- first lift good, second lift a little wobbly. I started to worry I would somehow lose control of the bar. Got to the pull-up bar and my hands were hurting. Had to drop off the bar a few times the pain was so bad. Started my v-ups with the one-leg modification, only to have one of the instructors say that we should at least attempt the two-leg version at the start of the set. So I did... and he said, "Great effort." (aww.) And then blissful, water-sucking rest minute.

Third round -- tried to burn through it because I was relieved it was almost over. (Is that normal?) First lift okay, and then I tried to focus on my form for the second lift. And then, well, I think I spent more time with my feet on the ground than my hands on the pull-up bar. My hands are still sore. And then v-ups till the end.

After the session we put our things away, got a little pep talk, and cleared out. I hope I can move my arms tomorrow... at boot camp!

SLUGGISH

Yeah, so doubling up on Boot Camp and CrossFit probably wasn't the best idea I had ever had... Felt pretty sluggish this morning in BC, but otherwise okay. No soreness... until this evening, I started to feel sore around my neck. Whether that's from the work at CF last night or the shoulder work today at BC, I don't know. Perhaps both...

We'll see how I feel tomorrow before I decide whether or not to run.

My first CrossFit

Went to CrossFit for the first time today... yeah, it's another "groupon" (well, in this case, an AmazonLocal voucher...). For 2 weeks of onboarding plus 2 weeks unlimited CrossFit.

 After a little introduction about what CrossFit is, we did a group "Elements" warmup -- some stretches, some easy moves -- and then we did our first WOD: 
5 burpees
7 squat jumps
9 sit-ups
a 200 yard run.

This series we repeated 4 times, with the goal of finishing it in under 15 minutes. Most of us were able to complete it easily, but one woman struggled. What was nice, however, was that the instructor had us all gather around and cheer her on.

 After the WOD, we all gathered around again for a little chat. When we stood up, we had all left sweaty bum-prints on the floor.

 My first thoughts:
 - I am ashamed to admit that I was glad to see that I'm not the slowest or weakest in the class
- The 200-yard runs were weirdly tough
- Yes it was only really 40 minutes of working out today, but it was not as tough as Dillon's class

 OH! The best part of all (and again, here's that "I'm the luckiest person in the world" bit...) was that my work pal Stacey was in the class! She, too, had bought the voucher to try it out. At the end of the class, Megan (the instructor) told us to have a goal. Not a "oooh, I want to get fit and toned" goal, but a "I want to run the Spartan run in September" sort of goal. Stacey and I looked at each other and then said, "Chin-up." So our goal is to be able to do a chin-up by the end.

 So... boot camp tomorrow... we'll see how I feel tomorrow morning!

Back to Boot Camp

Was so happy to get up a bit early today to go to Boot Camp! We had a week off before this session and I really missed it. So going back to the track and seeing my new friends was a real treat. Today we tested -- the mile run, pushups, sit-ups, planks, and squats -- and I was a bit better in everything but the run.

For some reason, as I rounded the last corner, I started catching up with one of the new women in the class. And for some reason, I thought, "Aww, I don't want to pass her."

Not that I'm super competitive... in fact, I'm probably overly careful about hurting anyone else's feelings. But when I heard my time for the mile I realized I really should have just finished at my pace rather than slow down. Oh well, it just means I will hopefully really improve by the end of the session!

T.G.I.F.

I miss boot camp. Decided to get up this morning and run around the lake. Took it nice and easy and felt good afterward. I can't blame today's lack of productivity on the run.... In fact, I may have been even less productive if I had not run....

Back to boot camp on Monday!!

Tuesday morning run

Today the fine folks at Arbor Barber came to trim our trees... and I took advantage of my work-from-home day by going to the lake this morning and going for a little run. I suppose I could do this every Tuesday & Thursday... at least after I make the smoothies!!!

Monday Inspiration

I have this picture pinned to my wall at work because it inspires me:

It was taken at the starting line of the 2010 More Magazine Women's Half Marathon in NYC. I saw it in an early 2011 issue of More Magazine, advertising the 2011 race, and I tore it out. I recognized the woman on the far right as Sally Meyerhoff -- known in the running world for her pink compression socks, bright outfits, and long red braids. A three-time collegiate All-American, she later set the American record for 10 miles, and won lots of road races. She won the 2010 More Magazine Women's Half Marathon, and was going to go back to defend her title in 2011. She had also won the 2011 Arizona Rock 'n' Roll Marathon in January of that year. But on March 8, 2011, she was killed when struck by a truck while riding her bike. I like to think of Sally running in her pink socks with her braids flying out behind her.

Next to her is Colleen De Reuck, who finished second in the race.

And then next to Colleen is Bronawyn O'Leary, wearing bib number 603.

If Bronawyn ever reads this (yeah, doubtful, I know) -- I really mean no disrespect here. But I have to admit that, looking at the picture, I thought, "Oh, dear, #603 has lined up in the wrong spot."

Here's why:

1. Colleen and Sally both have "name" bibs, rather than number bibs. (The mark of the expected winner in a big race...)
2. Colleen and Sally both have obvious sponsor marks on them -- Colleen is wearing Nike product, while Sally has a Brooks singlet on.
3. Colleen and Sally are chattering away. #603 looks nervous and is stretching.

4. Colleen looks like a distance runner. #603 looks like, well, me. 

I've been to enough events that I have seem people who have no business lining up in front, lining up in front. And -- please forgive me Bronawyn -- I assumed you were just eager and ready to run. Perhaps TOO eager...

Out of curiosity, I looked up how #603 had finished. To my surprise and chagrin, Bronawyn O'Leary had finished in FOURTH place. I ended up doing a little more research about Ms. O'Leary -- she is a teacher and now an Assistant Principal who has won plenty of races herself. She is Very Fast. 

Bronawyn reminds me that runners -- even elite runners -- aren't all whippet thin. Wow, that sounds terrible. But what I mean is that you can't judge a book by its cover... that you can be fast without looking like Paula freakin Radcliffe. 

I think I should stop typing now. Bronawyn, I just want you to know that you inspire me. And that I think it's a good thing. Even if everything I'm typing sounds like an insult somehow...

Seattle Rock 'n' Roll post-race pic

Snagged this from the official photos at Seattle Rock 'n' Roll today:

Yeah, it's cute, but is it worth FORTY DOLLARS?!?