Burpee Box Jumps Are the Devil….

but are they sure are worth the pain!

Before I continue I want to apologize that I haven’t posted much this month. It has been a very crazy hectic month. Once the summer rolls around and our schedule is less jammed packed.  I hope to post on a regular basis once again. I have some posts ideas that I am gnawing on so please stay tuned.

Today I wanted to share the really hard work out I did today. It was again one of those situations where it looks easy on the white board, but in reality it sucks! The burpee box jumps are killer and they took me FOREVER. In case you don’t know what this gem of an exercise is just look below.

The WOD took me about an hour. I was a disgusting mess at the end, but it was totally worth it!

FHC CrossFit WOD, 5/20:
6RFT
100 m sprint
20 burpee Box Jump 24/20
100 m sprint
10 Med ball Cleans 20/14
100 m sprint

Yesterday’s Workout

I ran/walked 3 miles. I really pushed myself. I chose a not so hilly area and I improved my overall mile average. I also ran for longer stretches. I find that I still need to find a consistent pace. I am all over the place still. I then worked out with my trainer and he had me do the Kelly CrossFit benchmark WOD. It was not fun especially after running before hand.

3 miles run/walk

Kelly

5 Rounds For Time

Run 400m

30 box jumps (20 inch box) I jump for the first 2 rounds, but I step up for the rest of the rounds. My legs were wrecked. I didn’t want to fall on my face.

30 wall balls (14 lb ball)

This was the best workout I had, done in a couple of weeks. I felt accomplished for the rest of the day.

 

WOD with My Oldest

In the last few months, my 9 1/2 year old son has taken an interest in fitness. Ever since he was 3 1/2 he has been involved in some sort of team sport or activity (swim lessons, Taekwondo). To encourage this new-found interest of everyday fitness we got him a kid membership to the gym and have signed him up for a kids TRX class that meets twice a week. My husband also does push ups and sit ups with him at night a couple of times a week.

Saturday mornings are now mother and son workout sessions, which I  throughly enjoy. Being that he is only 9 he is really limited to what equipment he is allowed to use. It is pretty much just cardio machines. Up until today we would workout next to each other on a cardio machine. Since the weather was so nice this morning,  I made up a quick running based WOD. Outside by our gym the route they have the meters marked off is great, because it has a sizable hill at the end. It really has helped me build some endurance and speed and I hope it does the same for my son.

Run 800m (rest 30 sec-1 min)
1 min plank
20 squats
Run 500m (rest 30 sec-1min )
1 min plank
20 squats
Run 300m (rest 30 sec-1min)
1 min plank
20 squats

Don’t forget to stretch at the end!

He did great! I was impressed he could hold a decent plank for a minute. It took me a while to build up to that. When it was said and done we had run a mile, held plank for 3 min and did 60 squats all in about 30 min. If you want to do this I would take out the rest time. I included it so he could recover from the running and not make the workout seem horrible for him. In the end he had fun!

I hope you all have a great Saturday!

 

Thursday Workout And Friday Workout

Thursday Workout

Yesterday my trainer wanted to do a bench mark Cross Fit work out. It is called the “Karen”. It consisted of doing 150 wall balls for time. I did it in a little over 7 min. Didn’t think that was so bad. So when we were done I thought “Oh he is going to do something easy now.”  Nope, he had me to the following

Run 300m

20 Slam Balls (20 lb ball)

Run 200m

15 Slam Balls

Run 100m

10 Slam Balls

Then 3 rounds of knees to chest 15 times

Friday Workout

30 min TRX class

20 min AMRAP

6 handstand push-up (I did the modified version my feet on a box used for box jumps)

12 wall balls ( I used both a 10  and a 14. Shoulder wrecked from yesterday.)

10 front squats ( 35 lbs)

8 pull ups ( used a resistance band since I can’t do a pull up on my own)

Finding My Inner Peace in 2013

I’ve had a week to think long and hard about how I’m going to work on improving my mind and spirit better this year.  Like all moms out there, I feel that I sometimes live in constant chaos. When I do take time to sit down on the couch I feel pangs of guilt. Harried thoughts about myself rush through my mind, such as:

  • “I should be doing more.”
  • “I am not being productive enough.”
  • “I should be perfecting a new recipe.”
  • “I should be enrolling my children in some other activity.
  • “I should be planning my return to the workforce.”
  • “I should be reorganizing the linen closet or the playroom.” “I should be getting the paper work organized for something that is months away.”

There is more to this self-chastising list, as many thoughts flood my mind as I’m just trying to rest.  I have come to the realization that this constant line of thinking is not healthy. It only leads to internalized negative energy, which sometimes gets unwittingly unleashed onto my family. With that said, these are the goals that I am going to work on this year which will hopefully help in developing a better mind and spirit.

I need to snack better. What we put in our body for fuel can really effect how you feel about yourself. I feel like I started on the right path with eating better in the second half of last year. I starting using MyFitnessPal to track my eating and it really has helped with weight loss, but also seeing what I put in my mouth.  There are some days I am good about it and make good choices, but most days I don’t snack or I make a bad choice. My goal is to have 2 healthy snacks a day. One after I come back from the gym and the second one after the boys come home from school. I am also going to work on making sure the boys are eating better afternoon snacks as well.

I am going to continue to work out 6 days a week. Physical fitness contributes a lot to my inner peace. I feel like last year I reached a milestone in realizing how much working out and being physical fit contributes to my happiness and over all wellness. It has really become part of my routine. This past holiday season, I worked out all but three days of our 14 day vacation. That was a first for me to actually workout when I was away from my gym. This year, I am going to resume Crossfit  training (I tapered off after the Tough Mudder). I am going to run more. I am going to try to run 6-8 miles a week. Slowly, moving up how many miles I run at once. I can run 3 miles at once right now, by March I want to be running 5 miles.  To keep myself in check with my fitness goals. I am going to run a race in March, one in late spring/summer and then the Tough Mudder in fall.

I am going to start-up yoga again once a week.  I am going to go to with the intent to better my mind and spirit not my body. I am also going to give the meditation class a try. I really need to learn the practice of shutting off my mind.  With that said. I am going to take time out of each day with my boys and just sit and be. We will work on breathing or just sitting still with our eyes closed.  We will begin at a few minutes, but by the end of the year I want to have worked up to 10 minutes.

I am going wake up on time (not after 3 snoozes) on school days. This way I can eat a good breakfast (not skip it or just shove a banana in my mouth) and start the day calmly, not in a crazy rush. Our weekday afternoons, except for Friday’s are really hectic. My oldest has activities twice a week and my youngest has them four days a week. With helping with homework and cooking dinner, I sometimes feel like I don’t get quality time with them during the week.  This is also the time when all the craziness creates a stressful environment for us. Angry mommy also comes out during this time as well. Sometimes angry mommy isn’t warranted for the situation. This leads me to my next goal: I am not going to sweat the small things with the boys. I am only going to raise my voice when the situation warrants it.  They need to see their mom smile more during the week :).

To help with the spirit aspect of my goals, I am going to make a better effort in going to church regularly as a family.  Both boys are in Sunday school and my husband and I started attending an adult religion class as well.  We really enjoy it.  Going to church as a family is something we haven’t been doing regularly. When we have done it, it really gives me a great feeling that stays with me through out the week.

Finally, I need to mentally be nicer to myself.  Hopefully the above goals will help me with this. I need to just not think negatively about myself in any aspect.  If I need a break, it’s because I need it. It’s not because I am being lazy. If those ugly inner comments start to rear their ugly heads I need to get a pen and write down all the things I have accomplished that day. I am sure it’s more than I realize.

Overall I think I have made attainable goals that will help me become an overall better, happier person. This will not only help me, but my family as well.  What’s that old saying, “If mama isn’t happy than no one is.”  Well, this mama needs to be happier during the week so everyone else in my family can be too!  Just for the record I want to point out I am not an unhappy person, not by a long shot.  This is certainly not my intended self-portrayal. Like everyone I want to try to be the best “me” I can be and I think by doing what I stated above. I can become a better me!

What are the goals you have set for yourself this year?

Tough Mudder is Upon Me

The day I have been training for since May will be here tomorrow. I am so excited to be challenged, to have fun and most important to feel a sense of accomplishment at the end of 12 miles and 22 obstacles.  To add to the anticipation, there is a great chance we will be doing the Tough Mudder in rain and wind from the hurricane Sandy. At this point BRING IT ON!!! I figure I will be wet and muddy anyway, what’s a little rain and wind gusts!!

At the end of this journey I am physically stronger, faster, 8 pounds lighter, have 2% less body fat and I am a lot happier. So excited for tomorrow!!  Wish me and my team luck!  xoxo

Tapering off

Tough Mudder Austin 2011

Tough Mudder Austin 2011 (Photo credit: glennharper)

The hardest thing I have been able to swallow in my training for the Tough Mudder is that I am now in the tapering phase. “What? I can’t workout hard the week before the event?” Apparently, it is ill-advised. Tapering is what you do before an athletic event (in my case the Tough Mudder) to avoid over-training. It involves a gradual reduction of one’s workout. During this time the body rests and recovers from any stress previous training has created. The length of the tapering phase varies from event to event. Obviously, an Olympic athlete is going to have a different tapering schedule than me! The end result is the same: a recovered body that can perform its best on the big day.

I just wasn’t sure about how much or little I had to do. This was the only article I could find on tapering for the Tough Mudder.  The article advises to not do any extreme training the week before. You really can’t make and significant change to your fitness level in a week.  At this point all you can really do is hurt yourself. The article also advises to take two full days off of exercise before the Tough Mudder. I recently injured my right quad so I have tapered off from continuous running for two weeks now. I also added an extra rest day in my week. This week will be a mental test for me. I need to repeat the following to myself every morning, “Marisol, working out hard at the gym will not help you it will hurt you and your team. You have prepared since May and have worked your ASS off especially hard these past 8 weeks. You are ready! Have faith in yourself and everything will be ok. Also remember you are part of a team. Your team will help you if you falter.”

With that in mind here is my plan for the week. Yesterday was my last run/walk before the day of reckoning. I will do a Restorative Yoga class today, light strength exercises on Tuesday and a Light Ashtanga class on Wednesday.  I WILL DO NOTHING on Thursday and Friday and I will enjoy it!

If you have trained for a race or obstacle challenge how did your tapering phase go? Did you find it hard to just relax?

I hope you all have a great week! xoxo