Wednesday, March 21, 2007

Olympic Lifts, Martial Arts & Gymnastics

Wow! After discovering Lillie's blog and learning about CrossFit... I decided to check out their website... it is a combination of Olympic style weight lifting, cardio, martial arts training, and gymnastics. I was immediately intrigued and very impressed with the athletic caliber of those that follow the program. So I've decided to jump in and give it a go myself.

However, I've had the cast off my arm for only 9 days and my wrist is still rather tender. I don't yet have full range of motion and I am therefore certain that many of the WODs will not be possible. I'll therefore have to work up to the regular WODs over time... either using modifications or substituting other exercises/moves. Today was my first attempt.

The WOD as prescribed:

"Warm-up"
3 rounds of 10 reps of:
Samson Stretch
Overhead Squat w/stick
Sit-ups
Back Extension
Pull-ups
Dips

"Nasty Girls"
3 rounds for time:
50 squats
7 muscle-ups
65# hang power cleans, 10 reps

My modifications for today:

"Warm-up"
3 rounds of 10 reps of:
Samson Stretch
Overhead Squat w/stick
Sit-ups
Back Extension
Lat/High Row, 50#
Walking Lunges

"Not so Nasty"
3 rounds for time:
50 squats
25 lat/high rows, 50#
15 deadlifts, 30#

I completed the 3 rounds in 13.20. Not bad for the first time ... however, I may have been too easy with the deadlifts?? I'm sore tonight though... particularly my back and my quads. Great workout.

I did the workout at the gym and was fortunate enough to have the opportunity to talk with Murphy - one of the personal trainers. He helped me to devise the modifications for the WOD and was actually impressed that I was even considering a 'hang power clean' - he demonstrated for me and then I attempted it with just the bar (45 lbs) but the movement was uncomfortable on my wrist - too soon.

Anyway, after my workout, we sat down and talked a while about my goals and such. We're going to meet on a more 'formal' basis next week so he can get a better idea of what I'm looking for in a training program. He asked that I first time myself as I run 12 laps "all out". This will enable him to get an idea of where my aerobic treshold is and so forth and thereby better enable him to help develop a more specific program. Cool. I asked if I should get my VO2, max heart rate, etc. tested (I can do so for about $130 at the local community college). He said to wait - to allow that to be a treat, say for a 9-12 months from now, for all my hard work. :)

Speaking of Martial Arts... my little sweetie is now taking Karate and absolutely loves it! My little prince is eager to join her, but he'll have to wait a little longer (he's too young and I doubt he'd stay put on the mat). She has only gone twice but I can already see a dramatic improvement in her willingness to help out around the house and her attitude/respect. Awesome program. I took some pictures today... hope to post a few in this weekend. :)

~~~
Oh! I ran 10 miles on Saturday while we were visiting my inlaws [1:52.20]. Great easy, long run. Comfortable. I should've gone farther or rather, faster, but I just felt like enjoying myself. :)

Sunday - Rest

Monday I returned to the pool! Took it easy though and did just 1400m by the hours end. 600m warmup. 200m. 200m. 4x50 (15sec RI). 200m.

Tuesday I did my tempo run: 1 easy, 5 @ MT (8.15 mile pace), 1 easy. I was a little worried that I wouldn't be able to hold pace for 5 miles but ... I was wrong. :)
My splits were 7.25, 8.19, 8.12, 7.46, and 8.22. AWESOME!

I'm opting not to do speed work this week. Hope to do a few more CrossFit WODs through the weekend and some easy runs. Long run for Sat or Sun ??

4 comments:

  1. Nice workouts! and you are a fast one!!

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  2. > Monday I returned to the pool!

    Woot!

    I like your whole cross training approach. You're less likely to injure yourself than by doing running-only training.

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  3. You rock woman! Keep up the CF because you will see and feel the results. I only began doing it in the first week of January and my entire body is much leaner and stronger. I wish I was a better Zone principled eater, but I just can't seem to give up certain foods yet. Probably after the marathon.

    Anyway, did you not love yesterday's CF WOD video? Amazing! I found out that the scaled down versions of the WOD are posted on the following website, www.crossfitkids.com. Don't laugh though, the scaled down versions are basically just fewer reps and lighter weight if weight is called for. Sometimes the "comments" link in the WOD shares good substitutions for certain exercises if you don't have the equipment readily available. Good luck with it. I have a feeling you'll love it!

    Looking forward to reading about your progress! GREAT running by the way. :)

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  4. Great workout and with your cast recently off makes it amazing!
    Love your pace- I want to get down to that speed.

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