August 29, 014

10-8-6-4-2:
Push Press (45 lbs)
Burpees
Then...
Run 800m

Time:  9:05

August 28, 2014

10 bench press (45 lb)
30 sit ups
10 walking plank
30 air squats
100 jump rope

2 rounds

Time:  7:59

Because I had some time to spare at the end of my workout, I decided to squeeze in a little more.  I have been working on my (assisted) pull ups everyday at the end of the WOD so that I can regain a little strength in my arms.  Today I ran 400m and did 10 pull ups after completing the WOD.

August 27, 2014

20 KB Swings (25 lbs)
30 lunges
40 sit ups
400m run

3 rounds
Time:  18:16

August 25, 2014

10 hang power clean
10 burpees
25 sit ups
300m run

3x

Time:  about 12 mins. according to the clock on the wall.

August 22, 2014

My friend and I both decided that neither of us could afford to be sore this weekend with everything the both of us have going on.  Since my return to Crossfit this week, I have started to remember all the sore muscle combos there are!  It is rough getting back in shape!  Anyway, we didn't want to miss out on exercising so we still met up and did our regular warm-up, but then we walked-n-talked for about 30 mins. at a brisk walk pace.  I didn't break a sweat, but at least I got in some form of exercise this morning! :)

August 21, 2014

50 jumping jacks
400m run
30 sit ups
20 KB Snatches (20 lb. KB)
10 pull ups (w/ band)

2x

Time:  12:30

August 20, 2014

600m run
20 KB Swings
10 burpees

2x

August 19, 2014

400 m run
30 air squats
20 jumping jacks
10 sit ups

3 rounds

August 18, 2014

15 push press
30 sit ups

4 rounds

Time:  (around 7 1/2 mins)

My phone was being used as the music so we used the wall clock to keep time.  Not as accurate!)

Today was my first day back to crossfit after almost 4 months off!!  This WOD would have been a piece of cake back in the day, but today it was a killer!  It sucks how fast you can lose your endurance and muscle!  Baby steps!

July 24, 2014

Today I ran the 10K I have mentioned I was "training" for.  I have realized I have developed a yearly workout schedule, only because it works for me and keeping me in shape.  During the school year is when I do Crossfit because it works best for fitting into my work schedule, plus I love the way it makes me feel, the way it pushes me, and the results I have seen.  However, during the summer, when I don't work, I enjoy taking a different exercise routine.  One reason being that the football team and other high school sport teams use the weight room during the summer to stay conditioned and I don't want to be in their way.  Another reason is to change up my exercising and I do enjoy my walk & talks.  It gets my day going with adult conversation! :)  So this is a glimpse at my exercise routine for a year...
Aug. - May = Crossfit (other exercises sometimes work their way into play during the school year too.)
June - July = Morning walks & (avg. 3 mile) runs
All leading up to...July 24 =10K Fun Run
Ok so back to today...

My son and me before heading to the race...

So I ran the 10K...my 1st one truly by myself.  Usually I run any race with my sister, but she lives about 4 hours from where I do and couldn't make it to town this year for this run.  I didn't want that to hold me back, so I signed up to do it anyway.  My goal for a 10K is always to complete it in under an hour.  I used Map My Run to track my pace, and each mile I was surprised that I was ahead of my usual 9:30ish pace.  I completed my run in 53.23 with a pace of 8.48/mile.  My app tells me that I actually ran 6.1 miles and that my time was 53:43, but I like what the race results had to tell me instead! ;)

My app also tells me that my fastest mile was 8:25, while my longest run was 9:02.  I was pretty excited to see that!!  I ended up taking 3rd in my age division and 6th overall in the women.  

My app said I burned 601 calories from that run.  Dang!  A good reason to keep running! :)  I have been watching my food intake more closely again lately.  I am starting to see and feel a difference already.  Like I mentioned before, I have done well to maintain my weight loss from last summer, but I can tell that I have put it back on in some areas.  I don't know if anyone who saw me would be able to tell the difference, but I can and that's what matters.

July 22, 2014

Ran 4.43 miles in 41:21
Hike:  8.26 miles

Our family then met up with other family and friends to hike the Kanarraville Falls.  It is a beautiful hike through water, trees, rocks, slot canyon, water falls, etc.  It is on the back side of Zion Canyon if that helps paint the picture on how pretty it is.  A majority of the hike is actually walking through water.  Luckily I didn't see any snakes this time, but they can be seen on this hike.  The final destination are some natural formed rock water slides.  The water was freezing so I didn't do more than walk through it, but my kids enjoyed going down the water slides!  The hike was a total of 8.26 miles round trip.  By the time I got home that afternoon, I was BEAT!!

July 21, 2014

Ran 3.2 miles in 32.57

July 20, 2014

Rest Day

Food:
Breakfast - Toast on flat round bread w/ a small amt of butter and strawberry jam

July 19, 2014

Food:

Breakfast - Greek yogurt & 2/3 poppy seed muffin
Lunch - Salad - lettuce, yellow bell peppers, salsa & ranch
Dessert - Fiber 1 brownie bar
Snack - Chips & salsa/pico
Dinner - (1) chicken enchilada w/ a handful of chips and pico
Water - 7 c.

July 18, 2014

For some reason my GPS cut out on my Map My Run app this morning so I clocked the distance ran in my car.  It turned out being 3. 2 miles.  I was hoping to run the route I did the other day of 4.39 miles, but my cramps were so bad I was clinching my fists as I ran.  I decided to cut it a bit shorter.

Ran:  3.2 miles
Time:  29:31

Prework out - granola bar
Breakfast - Lit & Fit Dannon Greek yogurt
Lunch - Sandwich on flat round bread. - mustard, turkey, avacado & yellow bell pepper strips
Snack - Chips w/ ranch & salsa
Dessert - Fiber 1 brownie bar (90 calorie)
Dinner - (Trying not to throw up while thinking about it...) McDonalds cheeseburger kids meal.