ORCHIDLADY56's SparkPeople Blog

What I learned about myself from the Crossfit Open

Sat, 6 Apr 2013 11:09:34 EST

I have been doing Crossfit for a couple years, but never participated in the Open - just didn't think I was good enough. I had never in my life participated in an athletic contest of any type, so it was just a bit daunting to even think of doing so at 56 years of age.

However, I really wanted to do it - just for me. After talking with Coach, I was greatly encouraged to sign up, give my best, and do it as a competition against myself, not others.

Now that all five worko...

BL Spring Challenge - Focus goal

Tue, 19 Mar 2013 17:59:49 EST

I usually start out the challenge with big plans and several goals. I think at times I lose my way and forget some of the goals I set.
For that reason I have one goal and one goal only:

1. LOG MY FOOD DAILY

Of all the slip ups and trip ups I have along the way, this is the major reason for failing to meet my goals. If I don't log my food, I have a tendency to either make inappropriate choices, or overdo the portion size.

If I can remember and accomplis...

Crossfit Open Wod 13.1 - I can't believe I did it.

Sat, 9 Mar 2013 16:30:52 EST

I never played any type of team sports in school. I was clumsy and very unathletic.

I made up my mind that I wanted to participate in the Crossfit open. I didn't want to "win" - heck I didn't even care if I came in last! I just wanted to, at some point in my life, participate in an athletic competition - even if it had taken me until the advanced age of 56 to do it!

I went in Friday night, very nervous and stressed. The workout was a progression of 40 burpees (ending w...

Stress Relief

Tue, 18 Dec 2012 17:09:45 EST

This is always a stressful time of year for me. Nothing in my personal life - but work is a bear. I work in business insurance and it seems like everyone has a policy coming up on 12/31 or 1/1. I always say I look forward to retirement so I can actually enjoy the month of December!

I have two main stress relievers:

1. Go to the gym!
Even if I feel worn out and don't want to go, I make an effort to get there. I always feel energized and rejuvenated.

2. L...

"You will never do 'girly' push ups again...."

Tue, 20 Nov 2012 21:03:14 EST

I admit it - I never really liked pushups before- maybe because I struggled with them. When I was going to my old gym, I could do them on my knees, but never the "real ones". In fact, I was never anywhere close to the real ones! I would start at the top and drop like a sack of moldy potatoes to the ground!

But they are getting better and growing on me. I still have to use the bands for assistance, but as time goes on, I use less and less band support and can crank out more and mo...

20 weeks til the CF Open - Better get your act together, Missy!

Fri, 7 Sep 2012 20:37:00 EST

The fall challenge for the Lime Team fits right in with my goals at this time.

I never have been what I would consider an athletic person. I started Crossfit not quite two years ago, and while I love it, I never have thought of myself as "good enough" to do any kind of competition. I have never participated in any of the challenges or competitions because I am afraid to fail.

When they had the open workouts earlier this year, I, as with last year, did not sign up - alt...

The end of summer.....

Sun, 19 Aug 2012 22:02:33 EST

I entered the BLC Limes summer challenge with the best of intentions. It's summer, right? Lots of fresh fruits and veggies, lots of activity and reasons to be outdoors.

While my activity and exercise levels have been great, my eating habits have been horrific.

My weight loss has either been minimal or non existant. I made two mistakes - I stopped tracking food, and I then let my eating habits get out of hand. The five chocolate chip cookies yesterday were the drive hom...

Status - Mid summer goals

Sun, 15 Jul 2012 08:35:13 EST

I began summer with some rather unusual goals related more to the quality of life rather than focusing on food and weight. So far, I have done good, and I think my outlook and attitude have improved as a result.

1. "Have a wonderful and festive 4th of July" - very definitely! Family picnic at my brothers with lots of fireworks and fun!

2. Get outside more - Would give this a so-so. I have tried, but boy that 100 degree weather the week of the 4th did not help!
<...

Summer

Tue, 19 Jun 2012 16:52:26 EST

I always do season goals and they are always related to exercise, eating, weight, etc. I am trying something a little different. Those things should be lifestyle, not goals, and I feel like I am just recycling from season to season. So here are my summer goals:

1. Have a wonderful and festive 4th of July
2. Get outside more
3. Go swimming more often while the weather is warm
4. Spend more time with friends and family
5. Reorganize the garage

Helen (On Wheels)

Tue, 5 Jun 2012 07:23:01 EST

Maybe I am dating myself, but does anyone remember the Paul McCartney/Wings song "Helen Wheels" (Helen, Hell on Wheels! Ain't nobody else gonna know the way she feels...!)?

Last night's workout was "Helen" - 3 rounds for time - run 400m, 21 kettlebell swings, 12pull ups.

Due to my SI joint problems, I have not run since early April. While not what I want, it has truly been an eye opener that there is always a scale and always a substitution that can be made in Crossf...

Spring Recap

Tue, 22 May 2012 17:56:22 EST

I began spring with the best of intentions. I think a lot of things went right. I also had setbacks, but not anything I can't deal with.

What went right:
First, I think I finally got the food tracking and diet in hand. I tried so hard to do paleo and it just wasn't working - I just could not get it right. I found I bruised easier (not sure where that was coming from) and seemed to have nagging injuries (like tendonitis in my elbow) that just wouldn't go away. Once I just went...

Deceptively Simple

Fri, 4 May 2012 14:56:57 EST

Today's WOD was:

3 Rounds:
2 minutes Double Unders (scaled to singles)
1 minute air squats
1 minute hang power cleans

Rest 2 minutes between rounds

Deceptively simple - a mere 12 minutes of work with 4 minutes rest ..... and it seems the simpler they look the harder they are! I think the 2 minutes rest in between is what throws you off when you look at it. "Two minutes rest! - this will be eeeaaasy!"
Even though we all concentrated on t...

Grateful

Tue, 10 Apr 2012 17:08:19 EST

If I had to choose one thing for which I am grateful, it is that I am still alive and kickin'. I have seen way too many people in my age group that have passed away at what is a relatively young age. I am glad to be here and hope to be here for many, many years to come.

Sprints (Revisited)

Thu, 5 Apr 2012 16:09:47 EST

Last time we did sprints was the beginning of February in the dark and with light swirling snow. I had not done sprints before - what fun we had! I am not the best of runners, but I loved the sprints! The distance is short enough and there is that slight rest that is enough to keep me going. In February, coach scaled me to 50M sprints instead of 100M.

This time, it was EMOM for 10 minutes. Do 10 air squats and sprint 100M. I admit it- I am slow. Those extra 25/30 years sometimes w...

Inspiration in a Bottle

Tue, 27 Mar 2012 17:25:03 EST

Well, not really. While I like reading little inspiring phrases and terms, I have never been one to post plaques or posters of fuzzy little kittens saying "Hang in there!"

However, I do have a couple of things that speak to me and impacted my psyche enough that I wrote them down.

One is a little piece of paper in my cubicle at work - right in front of my face - that says "Death by Chair - get up and move!" A reminder that in this modern world, we are on our butts way t...

Supplements

Mon, 26 Mar 2012 16:29:33 EST

I am fortunate in that I do not have to take an prescription medication, and, fingers crossed, hope to avoid that either forever or for as long as possible. I had my annual physical and am due for my annual bloodwork. Following is what I do take:

time realease multi vitamin
Fish Oil
Vitamin D
Calcium
BioZyme (from chiro)
Pro-Biotic

Just curious - what do others take? Any favorites that you think are of benefit?

CF Open 12.5

Fri, 23 Mar 2012 20:23:48 EST

One of the days I go to Crossfit is Friday evening. We have been doing, for the last number of weeks, the open workouts on Fridays. Competitors are judged and the rest of us can just do it for the fun of it.
Tonight we did 12.5 - the Fran ladder (or as we have been calling it - Fran on Steroids!)
Thrusters then chest to bar pull ups Reps for time - 7 minutes
3/3
6/6
9/9
12/12
15/15
etc. -you get the picture

I am not competing -no way I coul...

Rethinking "cardio"

Tue, 20 Mar 2012 11:30:14 EST

Part of the Lime challenge this week was to pick something for which you always make excuses, then push past the excuses to accomplish it four times in the week.

I have always despised "cardio" - I love the feel of iron in my hands, but just hearing the word "cardio" irritates me. However, the challenge has made me dig a little deeper and really think about why this bothers me.

I believe part of it is my incorrect conception of what constitutes cardio. When I think "ca...

Spring Goals

Sun, 11 Mar 2012 18:00:44 EST

I love spring. It is a time, for me, of hope and a pickup of activity. Some of my Spring Goals may or may not be accomplished in one season. However, I am going to do my best. Any progress towards the ultimate goal is a triumph!

1. Log your food religiously and stay within your calorie range

2. Do one Toe To Bar

3. Run 400 M
(I am so close - I can do 250now - just add alittle each time and it will happen)

Crossfit Total - Progress

Wed, 29 Feb 2012 14:13:03 EST

Well I may not be setting the world on fire, but at least I feel like I am making progress. When we redo a WOD, I just do the best I can and check later to see what I did in the past. I knew I had done more than before, but was so pleased to see the following:

Back Squat -123 (2 months ago 93 / +20 pounds)
Press - 73 (2 months ago 63/ +10 pounds)
Deadlift - 163 (2 months ago 143 / +20 pounds)

I think on the deadlift I could do better, but I lack confiden...

Rereading my lime letter

Tue, 21 Feb 2012 16:44:55 EST

Well, I think I pretty much pegged it - slow and steady. .....with the emphasis on SLOW!!!
Seemed like this challenge was a struggle for me. Now that I have figured out the food and the tracking, I think that Spring challenge will be a little better.

I will just keep chipping away at it.........

Sprints

Fri, 10 Feb 2012 21:41:41 EST

Tonight was parking lot sprints. 10 rounds at 100M with 1 min rest between rounds.

It was cold and windy with a fine snow starting. Coach set up cones in the parking area for me and Jodie - guess we were the only two willing to brave the cold and snow! However, I was nice and toasty - borrowed my husband's long underwear that he uses for ice fishing! I wasn't cold in the least!

I had been looking forward to this all day. I am a slow runner, but each time I do it, I feel...

Nutrition Session with my trainer

Thu, 26 Jan 2012 21:01:26 EST

I had a nutrition session last Tuesday with my trainer. Been a little afraid to blog about it until now - wanted to be sure it worked. I lost about a pound over the last week, so maybe this is right.

My trainer is a gem. I have been working with him for almost 5 years, but, stubborn me, have blown off any talk of nutrition. He knew I would come to him when I was ready, and I did. I should have known better - he's always right (dang it!) and he was right about this.

I k...

Motivation

Sat, 21 Jan 2012 20:08:40 EST

The question is what motivates you, what pushes you to go farther.
I have found, for me anyway, it isn't a goal, it isn't any kind of mental picture or fear.
It is a simple statement that I keep repeating to myself - "You can do one more!"
Anyone can do one, right?
And if I can do one more, I say to myself again - "You can do one more!"
Works everytime - guess I know how to fool myself!

2012 - Let the year begin

Sun, 1 Jan 2012 16:35:27 EST

I am not normally one to make New Year's resolutions. But we went to dinner last night with my niece, her husband and my brother, and she asked what everyone's resolutions were. With that, and the Lime Challenge, it made me a little more thoughtful of what I would like to get out of the coming year.

1. Don't feel guilty.
No matter whether it is food, time, exercise.....don't weigh yourself down with guilt. Life is what it is - make the best of it and enjoy what is given to y...

Crossfit Christmas WOD

Fri, 23 Dec 2011 15:23:24 EST

(You have to sing the song!)

On the 12th Day of Christmas my trainer gave to me:

12 Hang Squat Snatches
11 Clapping Push ups
10 Knees to Elbows
9 Box Jump Burpees
8 Kipping Pull ups
7 Walking lunges
6 Roll up Air Squats

5 DIPS ON RINGS

4 Wall Squats
3 Hang Cleans
2 inch worms

And you're a third of the way done!

Cap was 25 minutes. Had to scale on a few, and I did not make 3 rounds...

Lime Letter to my future self

Sun, 18 Dec 2011 14:41:20 EST

Short and sweet, future self - know you want it that way.
Hope you did not sell yourself short, and that you have learned to celebrate every success - even little ones.
You know you have the means and the will to do this.
Be patient, it took time to put the weight on, it will take time to take it off.
Don't give up and don't get frustrated.
Slow and steady will win the race!

Back Squats and Pull ups - A good week

Sun, 4 Dec 2011 11:22:10 EST

Last week was a good week at Crossfit. Sometimes I underestimate myself, and for that reason, maybe I don't see progress the way I should. Thank goodness for the help and encouragement of others and the help they offer!

One night, we did max rep back squats. I did look up my last one a number of months back - 73 #. For some reason, I always look up the weight ones, because I do want to try to do better. I never look up the number of rounds or rep ones - always afraid I will eithe...

Thoughts on the Fall Challenge

Tue, 15 Nov 2011 17:16:34 EST

I am not sure what I expected going into the challenge - not having done this before. But thinking about it at the end of the 10 weeks, I must say I am overwhelmed by the support and encouragement from my teammates. I came into this wanting to lose weight, and lost 7 pounds- pretty close to what I expected - about a pound a week.

But I don't think I could have done it without the team. The support and accountability to my fellow team members are what made this the success it is...

I Can Run!

Sat, 12 Nov 2011 21:39:18 EST

I was never athletic in school. I hated running and, even in PE, ran very little. When I started Crossfit and found it involved some running, I thought to myself that this was going to be quite the disaster! In fact, the first time - I know this sounds funny - but I wasn't even sure how to run.

For the longest time, I felt slow and cumbersome - I likened myself to a plodding rhino!
But I wanted to run. It amazed me each time I did run, as I never believed that I would or c...

It's just three pounds..

Wed, 2 Nov 2011 16:23:12 EST

I have to get my mindset out of the negative thinking arena. I recently read an article about motivation, and one of the sections talked about putting your goals into positive words rather than negative connotations.

Good example was Monday night. We did max front squat. I wasn't really sure what I had done before, but had a general idea. I built up to 73 pounds. Then came my first mistake - I stopped. Instead of thinking positively and trying a little more, my first thought was ...

Two Healthy Main Dish Recipes

Sat, 29 Oct 2011 13:35:10 EST

I love Clean Eating magazine, and we have found a ton of good recipes that we go back to time and again. Both of these come from Clean Eating.

CHICKEN CORDON BLEU

2 - 4oz bonelss, skinless chicken breasts
2 large spinach leaves washed and stems removed
2 wedges Laughing Cow light cheets
1 oz reduced sodium nitrate-free ham
Paprkia, to taste

Yogurt Sauce -whisk together:
1/2 cup nonfat Greek style yogurt
1 tbsp Dijon mustard
...

And I thought "regular" push ups were hard......

Tue, 25 Oct 2011 17:20:43 EST

I have always struggled with pushups, but it is the one movement I want so badly to be able to do properly. I have strength, and I have good core strength, but I just have too much weight for the strength that is there! I had to do them before "girly" style on my knees, but when I started Crossfit, the coach showed me how to use the bands to help me do the "real" ones - his words were "You will never have to do girly push ups again!"

While still a challenge, and still with bands,...

Halfway Point - The Lime challenge blog

Mon, 17 Oct 2011 16:43:31 EST

"So we are at the halfway point Limes. Your challenge this week is to write a blog sharing your thoughts about how you're doing with this Fall Challenge so far and what you intend on doing/accomplishing during the second half.

Have you been meeting the team goals? Are you working out as much as you can? Eating right? Are you feeling focused? Are you struggling in a certain area? Can we help you? Are you meeting YOUR goals for yourself? Are you pushing yourself?? Are you staying the...

Namesake Workout

Wed, 12 Oct 2011 20:49:04 EST

All this week our box has done female workouts and we all donated cleanings supplies for the local women's domestic violence shelter.
Timing worked out great - the workout tonight was "Diane" . So me - Diane - got to do Diane! How cool is that!

It is 21-15-9 Deadlift and handstand pushups. No where near RX on either, and the handstand push ups are progressions on a 20" box, but still was fun.

I had thought about asking if we could do the workout on my upcoming bi...

"Frankenstein Angie"

Sat, 1 Oct 2011 13:04:02 EST

This was the first time since starting Crossfit that "Angie" as come up as the workout - 100 pull ups, 100 pushups, 100 situps and 100 air squats.

Thank goodness they said that a good number of people had to scale, because I was pretty nervous as I knew I would be hard pressed (at least in the average times I saw) to even finish - that's assuming I could finish any of them at all!

I asked my coach what he thought. He thought 35 to 50, and I told him I thought I could d...

Press PR and why I am glad I kept a workout journal

Wed, 21 Sep 2011 16:20:07 EST

Ever since I started Crossfit, I have religiously kept a workout journal. Prior to that time, I had sporadically kept record of my workouts but was not consistent. My on ramp coach suggested keeping a journal so I could track my progress.

When I started from on ramp to "real" workouts, I did begin to keep the journal. Mainly as a way to jog my memory as to what I was doing. In the beginning, I beat up on myself so much about what I couldn't do. In the journal, I would list not onl...

Happiness in South Dakota

Sun, 18 Sep 2011 08:50:16 EST

Lime team challenge - write a happiness blog of a special time in your life where weight did not matter.

What immediately came to mind was our vacation in 2003 to South Dakota. We took my two nieces with us who were in their early teens. It had been a rough time for us (and them). My father and mother-in-law had passed away in 2002, my nieces had never, ever been on vacation and it was years since we had been. We all loved nature and wide open spaces, so I had kind of latched o...

Healthy Snack Recipe

Tue, 13 Sep 2011 21:22:34 EST

This recipe popped up today in the Crossfit Journal, and sounded very good! A great way to have a healthy snack. I am looking forward to trying it:

Ingredients:
3 bananas
Almond Butter
Chopped pecans or other nuts
1/2 cup dried cranberries
You will also need wooden skewers cut in half

Peel and cut bananas in half width wise. Stick a skewer up the middle of the banana. Place skewered bananas on wax paper covered cookie sheet, and place the cookie ...

The Day Before

Sun, 11 Sep 2011 12:15:01 EST

Along with everyone else, I remember 9/11. I remember what I did, how I felt. What is a little different is that I also remember the day before.
I had a bad reason for remembering the day before. My best friend from school, who I was very close with, lost her father the day before 9/11. The visitation was actually the day after on 9/12/01. I can't even begin to imagine what a nightmare that was for her!
Now I have a good reason to remember the day before. Yesterday, on 9/10, my ...

Jumping - it is just not working

Wed, 7 Sep 2011 17:00:28 EST

So I tore some of the fibers in the fascia tissue on the bottom of my foot right before Memorial Day (idiot!). I did just what the doctor said to do - crutches two weeks, baby it two more, no running til the first of August, no jumping til the first of September.

It really hasn't bothered me - which is a blessing. I waited til the first of August to run. Running seems to be fine. My version of running is scaled and at a slow pace (although my "lumbering rhino" seems to be going ju...

Yes, I chose Core over Crossfit

Fri, 19 Aug 2011 12:17:25 EST

Wednesday night would have been my normal Crossfit night. However, my Core & Balance trainer I have worked with for the last 4 years couldn't do his normal Saturday appointment with me. But he had a Wednesday evening appt. open. I didn't hesitate - I chose to work with Kevin. I feel that this is important enough not to miss a week.

Some people poo-poo core workouts, but Kevin has made a believer out of me. I do think it is a wonderful compliment to Crossfit - just as Crossfit comp...

The Quest to Conquer "Cindy"

Thu, 4 Aug 2011 18:48:49 EST

Last night's workout was "Cindy" - 20 mins AMRAP 5 pullups, 10 pushups, 15 airsquats.

When the workout was posted on the webpage, they reminded everyone that the last "Cindy" was in April. I have been keeping track of my workouts so I can gauge progress- but I didn't look. I didn't want to jinx myself or be worrying about beating the last count. I just wanted to do it, and I would look later.

The coaches said 10 rounds is good, so I figured if I could just make even 5 ...

The Fine Art of Scaling

Fri, 29 Jul 2011 21:16:36 EST

I have to scale - I know it. But at least there is improvement in the amount of scaling.

I am getting pretty good at figuring out what to substitute or how to scale some of the bodyweight stuff , ie pullups = use the bands; handstand pushups = hspu progression.

Where I still struggle is with the movements using weight. I have a hard time figuring out where I need to be, and it varies from wod to wod. I know what the RX weight is from looking at the board, but trying to...

The Rowing Queen

Thu, 7 Jul 2011 21:15:19 EST

I never thought I would ever miss running - but I do! I can't believe I am saying that! I normally loathe running! And I can't say as I really run as trot. More like a lumbering rhino!

I can't run til the end of the month, so my only option is to row - and row and row.........
I row as part of the warm up, I row as part of the workout - and row and row..... I think I could have made it to Greenland by now!

I will make sure to remember and re-read this entry once...

First week back after injury

Fri, 1 Jul 2011 12:39:19 EST

Two WODs in.
It felt so good to be back, and I was surprised how fluid the transition was from not working out to working out.
Amazingly, strength held pretty true, but you could sure tell the cardio respiratory capacity declined a bit. First day back was 21-15-9 Hang power snatch and wall balls. I was gasping before I ever got to the 15 and had to stop for a breath off and on until the end.
Still can't run or jump for another month - looks like I am going to be the Rowing...

Who me?.... A spotter?!

Sat, 18 Jun 2011 20:38:22 EST

It's amazing that when you are feeling down how life can throw you a bit of sunshine to boost your spirits.

I am still kind of nursing my foot - I can't do Crossfit for another week because I am not supposed to do anything like squats, rowing, etc that puts excess weight on the bottom of my foot. It is frustrating - particularly as I read the daily wods and know that I am a month behind. I have gone to the regular gym and done what I can for core and upper body along with some flex...

Now that's a good trainer.....

Sat, 4 Jun 2011 09:04:31 EST

Even though I have been doing Crossfit for the last eight months, I still work once a week with my personal trainer that I have worked with for the last four years.
He has been doing this forever, and is knowledgeable not only on exercise, but has some PT and rehab knowledge as well.

He was a year ahead of me in school, and worked with me 4 years ago to lose the weight I needed to lose to donate to hubby, and also helped to get me physically ready for surgery and recovery. <...

Finally - something I knew I could do - and I wasn't "last"!

Sun, 22 May 2011 17:55:41 EST

The WOD last week included 10 minutes to find your max bench. There is a lot I have to scale, and a lot I am slow at, but finally some confidence! I KNEW I could do this one! I got up to 90 and could have gone quite a bit higher, but ran out of time. My on ramp coach helped me load up the weights, and was pretty pleased to see me do this - he knew there was more power in there also - just no more time. There were only two ladies that were higher than that on the white board for the whole d...

Yikes! That was a tough one.......

Tue, 19 Apr 2011 14:00:26 EST

It's interesting that just when you get a little cocky about things, you are thrown a curve that brings you back down to reality! Guess it's life's way of teaching you humility!

I was feeling pretty good about the progress of the workouts. On Friday, I was actually able to lower the assist for the pullups, which was a great leap forward for me.

Last night's workout was 10min, count reps rather than rounds - 60 burpees, 30 overhead squats, 10 muscleups. Let's put it t...