Allright! So today's workout was a Texas-something. We had to do one deadlift at either 20 pounds under body weight or half of our max. I chose 20 lbs under body weight, as it was heavier (and Coach LeClair recommend going with the heavier weight). My bodyweight is 130 and I did 115, so I was a little heavy, but close enough.
The idea was to do 1 deadlift per minute, only each minute you increased the repetitions by one. The game was to see who could last the longest. I made it to 14 deadlifts, but could not manage 15! But, what a cool win to do that many with a fairly heavy load.
But the really cool part of my day began at 10am with the O-lift class. Today we did assessments, which means we found our maximum loads in specific categories. Here were mine:
Deadlift 160
BackSquat 90
Bench Press 75
Shoulder Press 65
Pull Up 0
(Hung from Pole Instead) 1:39:63
Snatch 55
Clean & Jerk 65
I'll be given a program specifically around what I am capable of. I am so excited about this!! I have never had any interest in lifting weights before Crossfit, because I had a fear of looking like one of those puffed out bodybuilder-steroid-weird-women types. But now I know that's not going to happen, as they get that way doing stuff we don't do at Crossfit--like drugs for one. Instead, I am thrilled with the idea of truly BEING strong. My women friends at Crossfit agree, it is EMPOWERING to be a strong woman.
I can't wait to get started!
Saturday, December 20, 2008
Tuesday, December 16, 2008
Surprise 2nd Place Medal
So I ran my first "official" 10K on Sunday, December 13, 2008. It was for the Say No to Drugs Race hosted by Narconon. Earlier in the week, I did a training Time Trial for 60 mins and wound up running over 7 miles for a PR of an average 7.87 minute mile. So I was hopeful.
But I cheated on the Zone. Two days before race, I had sugar. Bad. The night before, I had yogurt...more sugar. Bad.
Then I slept 3 hours because I had the good fortune to do a radio show for KROQ at 6am! That's cool. I'll sleep 3 hours for that anytime.
But as soon as the gun went off, I knew I was in trouble. People were passing me left, right and center, and I just couldn't catch my breath. I had never been in a race with a chip tied to my shoe, so when I rounded the first split, they yelled out 13:10...or so I thought. Certainly I wasn't doing a 6:40 min mile, so that must mean I was doing a 13:10 min mile. I felt so defeated! I was huffing and puffing and yet I was clearly sucking!
But I kept running...hoping and running. When I passed the second split, I don't remember what was said--seems like 27: something. Either way, I felt like I sucked, and like a dope I introverted.
But I kept running as hard as I could.
When I crossed the finish line, my boyfriend was there taking pictures. I told him I thought I'd averaged about an 11 minute mile, a personal worst, and could we just go home now?
So we did. Later that eve, I started to come down with a cold. Whatever.
So imagine my surprise when Monday evening I went to check the race stats. Not only did I NOT average an 11 minute mile, I averaged an 8:22 minute mile--which while not a PR, I thought was decent. And lo and behold, I actually placed 2nd in my age category of 40-44!!!! WOW!! This is like one of the coolest things to happen to me--ever!
Okay, so I'm glad I'm not OLDER, as I wouldn't have placed in that category--but hey, I'll take what I can get, right?
MY FIRST MEDAL!!
Pictures to follow...and my medal's coming in the mail! :O)
But I cheated on the Zone. Two days before race, I had sugar. Bad. The night before, I had yogurt...more sugar. Bad.
Then I slept 3 hours because I had the good fortune to do a radio show for KROQ at 6am! That's cool. I'll sleep 3 hours for that anytime.
But as soon as the gun went off, I knew I was in trouble. People were passing me left, right and center, and I just couldn't catch my breath. I had never been in a race with a chip tied to my shoe, so when I rounded the first split, they yelled out 13:10...or so I thought. Certainly I wasn't doing a 6:40 min mile, so that must mean I was doing a 13:10 min mile. I felt so defeated! I was huffing and puffing and yet I was clearly sucking!
But I kept running...hoping and running. When I passed the second split, I don't remember what was said--seems like 27: something. Either way, I felt like I sucked, and like a dope I introverted.
But I kept running as hard as I could.
When I crossed the finish line, my boyfriend was there taking pictures. I told him I thought I'd averaged about an 11 minute mile, a personal worst, and could we just go home now?
So we did. Later that eve, I started to come down with a cold. Whatever.
So imagine my surprise when Monday evening I went to check the race stats. Not only did I NOT average an 11 minute mile, I averaged an 8:22 minute mile--which while not a PR, I thought was decent. And lo and behold, I actually placed 2nd in my age category of 40-44!!!! WOW!! This is like one of the coolest things to happen to me--ever!
Okay, so I'm glad I'm not OLDER, as I wouldn't have placed in that category--but hey, I'll take what I can get, right?
MY FIRST MEDAL!!
Pictures to follow...and my medal's coming in the mail! :O)
Friday, December 12, 2008
Fight Gone Bad....Later
So Crossfit Monrovia had a Fight Gone Bad Competition last Saturday. Most anyone who visits my blog would know what this is.
Here I am doing push-presses--obviously a few rounds in, as is evident from the pain etched on my face. Damn, this was hard!
My score was a respectable 197--not bad for a first timer! Anyway, here's a photo from that.
Wednesday, December 10, 2008
Water4Gas Water-Fuel Holiday Rally!
You're invited to Our First Annual Water4Gas Holiday Rally!
When: Saturday, December 13, 2008
Time: 12pm to 3pm
Place: 6331 Woodley Avenue, Woodley Park, Van Nuys, CA
Directions: WOODLEY PARK Just off of the 405 fwy. Located between Burbank Blvd & Victory on the west side in front of the golf course, at the entrance to the Model Air Field. Follow the flying model airplanes down the road branching off Woodley nearest Burbank Blvd.
Bring: Family and Friends!
It's permitted and desirable to bring your own water-hybrid car and to show it off.
Come see multiple cars that are using water to create hydrogen fuel! These cars have a minimum average mpg increase of 35%. Additionally, their smog emissions are virtually zero as a result of having Water4Gas technology in place.
This is a great opportunity to see for yourself this amazing technology in action. Bring your friends and family for an enjoyable afternoon learning about something that can truly help our planet.
Call me at my office at 909-581-9744 if you have questions about what we do.
Call my cell at 818-726-5214 if you get lost.
Shannon
Friday, November 14, 2008
Christine PR on my Birthday!
Today is my 44th Birthday.
Whoopee! Today I went to Crossfit. On Fridays we do "Happy Hour" wherein we get to pick the workout we want to do. I picked "Christine". I've done it many times; it's always a challenge.
Christine
3 rounds for time
500m row
12 deadlifts at 1/3 bodyweight
21 box jumps
So today I looked at the board at the other's times, and I figured, "if I do this in under 18 minutes, I'll be happy". I did the first round in under 5 minutes. It was then I got the idea that I would shoot to do this in under 15 minutes, and I did!
I did the workout standardly with a time of 14:28. Only 3 more women are ahead of me on the board. And I just found out this is a 2:30 improvement over my previous best!
Very cool.
Whoopee! Today I went to Crossfit. On Fridays we do "Happy Hour" wherein we get to pick the workout we want to do. I picked "Christine". I've done it many times; it's always a challenge.
Christine
3 rounds for time
500m row
12 deadlifts at 1/3 bodyweight
21 box jumps
So today I looked at the board at the other's times, and I figured, "if I do this in under 18 minutes, I'll be happy". I did the first round in under 5 minutes. It was then I got the idea that I would shoot to do this in under 15 minutes, and I did!
I did the workout standardly with a time of 14:28. Only 3 more women are ahead of me on the board. And I just found out this is a 2:30 improvement over my previous best!
Very cool.
Thursday, November 13, 2008
Humility
OK. So humility isn't a quality I possess much of, and I can admit I could use a bit of it now and again. I just get so excited about whatever I'm excited about, that sometimes I want too much too soon.
Case in point.
Today I realize that the reason the Crossfit Monrovia that I go to is so damned good, is because of the leadership there. Both Eric and Vanessa are absolutely excellent trainers--indeed the best. They both take their roles seriously and in my opinion, deliver world class coaching.
I do want to open a Crossfit, but the key word here is as Eric says, "when I've earned it."
I realize that I have a lot to learn and experience before I am ready, as I would want to offer anyone who stepped through my doors nothing less than what I get now--the best!
However, I am NOT of the notion that everything in life has to take "a long time". I do believe that we KNOW things, far more than we're allowed to believe, than anything can be learned, and with great enough focus, it can be mastered in years, not decades.
Ultimately I believe that if we persist, we will get better. Otherwise, why do it?
I can and will do this...when I am ready and the time is right! And when I do, I hope to do it with grace and humility and with the blessing of those who have trained me. That's when it would mean the most!
Case in point.
Today I realize that the reason the Crossfit Monrovia that I go to is so damned good, is because of the leadership there. Both Eric and Vanessa are absolutely excellent trainers--indeed the best. They both take their roles seriously and in my opinion, deliver world class coaching.
I do want to open a Crossfit, but the key word here is as Eric says, "when I've earned it."
I realize that I have a lot to learn and experience before I am ready, as I would want to offer anyone who stepped through my doors nothing less than what I get now--the best!
However, I am NOT of the notion that everything in life has to take "a long time". I do believe that we KNOW things, far more than we're allowed to believe, than anything can be learned, and with great enough focus, it can be mastered in years, not decades.
Ultimately I believe that if we persist, we will get better. Otherwise, why do it?
I can and will do this...when I am ready and the time is right! And when I do, I hope to do it with grace and humility and with the blessing of those who have trained me. That's when it would mean the most!
Tuesday, November 11, 2008
Another Half Marathon--Almost
So today I set out to run another half marathon. I ran my first in NC about 5 weeks ago. It took me about 140 mins or a 10.77 min mile. What can I say? It was my first ever attempt.
I plotted out a 13 mile course along Big Tujunga Canyon Road--a beautiful stretch of two lane road on just the other side of the mountain range from which I live (pictures to come). It is breathtakingly beautiful, but it really is in the middle of nowhere. I figured I may have to run the last mile in the dark--which with crazy drivers, very narrow roads and the minor threat of mountain lions--made me a little nervous.
After an hour of running, I hadn't hit the 6.5 mark to turn around, and I wasn't really sure how far I still had to go to reach my target. Realizing I didn't really want to run in the pitch black along this very narrow stretch of highway, I figured I'd just turn around. So I did.
When I got back, I drove out to where I had turned around. Dang! I was so close. I ran 5.9 miles--just .6 short of my target. No biggie. As it was I did arrive just as the sky turned black. I'll do it again later.
But the good news is my time did increase. I averaged 9.83 mins/mile for a total of 116 mins exactly.
And although tired upon completion, I didn't bonk, and if the sun was still out, I'm sure I could've run another 5-6 miles!
I plotted out a 13 mile course along Big Tujunga Canyon Road--a beautiful stretch of two lane road on just the other side of the mountain range from which I live (pictures to come). It is breathtakingly beautiful, but it really is in the middle of nowhere. I figured I may have to run the last mile in the dark--which with crazy drivers, very narrow roads and the minor threat of mountain lions--made me a little nervous.
After an hour of running, I hadn't hit the 6.5 mark to turn around, and I wasn't really sure how far I still had to go to reach my target. Realizing I didn't really want to run in the pitch black along this very narrow stretch of highway, I figured I'd just turn around. So I did.
When I got back, I drove out to where I had turned around. Dang! I was so close. I ran 5.9 miles--just .6 short of my target. No biggie. As it was I did arrive just as the sky turned black. I'll do it again later.
But the good news is my time did increase. I averaged 9.83 mins/mile for a total of 116 mins exactly.
And although tired upon completion, I didn't bonk, and if the sun was still out, I'm sure I could've run another 5-6 miles!
Thursday, November 6, 2008
No More Ms. Wimpy!
Today at Crossfit we did Helen. Helen was the first workout I ever did at Crossfit, so it holds a place in my heart.
3Rounds for Time
400M Sprint
21 Kettle Bell Swings
12 Pullups
So I did the first one in 15 something. As usual, it was a good hard workout.
Then Eric, the main cheese at Crossfit Monrovia surprised us. He introduced a "part two". He had us do the whole thing over again and challenged us to beat our time.
I did the second one in 15 something, but I DID beat my time.
The sucky part is this. During the 400 M sprint, I was WAY out in the lead of the ENTIRE CLASS! Had I been able to maintain my pace, I would've kicked some royal ass! But I rested after the run and lost all my gains by the time I finished the first round of kettle bell swings. DAMN!
After class, Eric spoke to us about how we shouldn't have been able to come anywhere close to our 1st time on the 2nd round if we had given it our all. He spoke about not taking breaks, stopping to get water, etc. After all, the whole workout only lasts 15 or so minutes--come on!
I realized he was right. This is anaerobic exercise. It is short bursts at very high intensity. Taking rests defeats the purpose of Crossfit, so I resolve to push harder.
I really want to challenge myself to get through all of our workouts with no breaks.
I know I can do it!
3Rounds for Time
400M Sprint
21 Kettle Bell Swings
12 Pullups
So I did the first one in 15 something. As usual, it was a good hard workout.
Then Eric, the main cheese at Crossfit Monrovia surprised us. He introduced a "part two". He had us do the whole thing over again and challenged us to beat our time.
I did the second one in 15 something, but I DID beat my time.
The sucky part is this. During the 400 M sprint, I was WAY out in the lead of the ENTIRE CLASS! Had I been able to maintain my pace, I would've kicked some royal ass! But I rested after the run and lost all my gains by the time I finished the first round of kettle bell swings. DAMN!
After class, Eric spoke to us about how we shouldn't have been able to come anywhere close to our 1st time on the 2nd round if we had given it our all. He spoke about not taking breaks, stopping to get water, etc. After all, the whole workout only lasts 15 or so minutes--come on!
I realized he was right. This is anaerobic exercise. It is short bursts at very high intensity. Taking rests defeats the purpose of Crossfit, so I resolve to push harder.
I really want to challenge myself to get through all of our workouts with no breaks.
I know I can do it!
Wednesday, October 15, 2008
"The Murph"
10/15/08 WOD The Murph
Run 1 mile
100 pull ups
200 push ups
300 air squats
Run 1 mile
Break up sets as needed
The first time I attempted this was 9/11/08 at Crossfit, Monrovia.
At that time, I was still new to Crossfit. Everyday was hugely challenging. I became very aware that although tall and thin, I was NOT in shape. And my worst body part was my arms. I remember my first day for the warm-up we had to do 10 pushups. It literally took me almost 3 minutes to complete! How embarrassing!
Enter "The Murph" wherein I would be asked to do 100 pullups (also virtually impossible for me) and 200 pushups among other things.
I could barely do 20 girl style pushups at this point; now you want me to do 200? It was SO hard! I struggled and struggled to get through these. My arms started to give out on me when I still had about 100 pushups to go. Literally, I could barely do even one more. At one point, I just started bawling! No one was in the room (because they were already all running their 2nd mile--while I struggled alone). I just cried and cried while I did my last 50 air squats--still having 30 pushups to go.(I had completed the pull-ups at this time.)
Mikey, a trainee, was the only one who saw me cry--thank god! Anyway, I pushed through the squat while crying. I was humiliated and humbled.
Eric, one of the owners (who is such a cool guy) helped push me through my last set of pushups. The last 10, I did "half" girl pushups. That's how hard I was struggling to do this.
My time to complete the entire Murph was something like 1 hr 20 mins. I was the worst in the class! Everyone else had long completed.
Today, just barely 1 month later, I am visiting Wilmington, NC. I have been attending Crossfit here with a terrific group of people. I broke this up today into 10 sets of 10 Pull Ups, 20 Push Ups and 30 Squats. I managed 40 real what I call "man style" pushups before needing to revert to pushups on my knees. I did all my pullups with a giant rubberband, but I did them. And it was only the last 10 which were nearly impossible. I'd do one, then have to rest, one then have to rest.
But I got through all my damned pushups! No crying! And my arms, although tired, didn't give out on me this time. This is a huge improvement!
I knocked off a lot of time!!
Today I finished in 1 hr 7 mins.
What a win!
Run 1 mile
100 pull ups
200 push ups
300 air squats
Run 1 mile
Break up sets as needed
The first time I attempted this was 9/11/08 at Crossfit, Monrovia.
At that time, I was still new to Crossfit. Everyday was hugely challenging. I became very aware that although tall and thin, I was NOT in shape. And my worst body part was my arms. I remember my first day for the warm-up we had to do 10 pushups. It literally took me almost 3 minutes to complete! How embarrassing!
Enter "The Murph" wherein I would be asked to do 100 pullups (also virtually impossible for me) and 200 pushups among other things.
I could barely do 20 girl style pushups at this point; now you want me to do 200? It was SO hard! I struggled and struggled to get through these. My arms started to give out on me when I still had about 100 pushups to go. Literally, I could barely do even one more. At one point, I just started bawling! No one was in the room (because they were already all running their 2nd mile--while I struggled alone). I just cried and cried while I did my last 50 air squats--still having 30 pushups to go.(I had completed the pull-ups at this time.)
Mikey, a trainee, was the only one who saw me cry--thank god! Anyway, I pushed through the squat while crying. I was humiliated and humbled.
Eric, one of the owners (who is such a cool guy) helped push me through my last set of pushups. The last 10, I did "half" girl pushups. That's how hard I was struggling to do this.
My time to complete the entire Murph was something like 1 hr 20 mins. I was the worst in the class! Everyone else had long completed.
Today, just barely 1 month later, I am visiting Wilmington, NC. I have been attending Crossfit here with a terrific group of people. I broke this up today into 10 sets of 10 Pull Ups, 20 Push Ups and 30 Squats. I managed 40 real what I call "man style" pushups before needing to revert to pushups on my knees. I did all my pullups with a giant rubberband, but I did them. And it was only the last 10 which were nearly impossible. I'd do one, then have to rest, one then have to rest.
But I got through all my damned pushups! No crying! And my arms, although tired, didn't give out on me this time. This is a huge improvement!
I knocked off a lot of time!!
Today I finished in 1 hr 7 mins.
What a win!
Friday, October 10, 2008
Fun With Weights
I never thought I'd get into weight lifting. Crossfit Wilmington seems to really focus on this, and it's been great for me! And you sweat a lot more than you might think.
Crossfit WOD 10/10
OHS (Overhead Squats) 5-5-5-5-5
FS (Front Squats) 5-5-5-5-5
BS (Back Squats) 5-5-5-5-5
Take all to max
My max weights were: OHS 105/FS 125/ OHS 145
Crossfit WOD 10/10
OHS (Overhead Squats) 5-5-5-5-5
FS (Front Squats) 5-5-5-5-5
BS (Back Squats) 5-5-5-5-5
Take all to max
My max weights were: OHS 105/FS 125/ OHS 145
Thursday, October 9, 2008
Keys to a Happy Life
You know, I've noticed that the harder I work, the happier I am. I think that's why I'm into fitness; because it's such hard work!
I've noticed at work, if I didn't give 110%, I'm disappointed and bored. Same goes for Crossfit or running.
There is nothing better than pouring sweat after Crossfit with your arms and legs feeling like Jello. You just KNOW that you're going to be sore for days. And you just KNOW the next time you have to do whatever it was you did today, you'll be that much better at it.
Someone said that the difference between professional athletes and amateurs is their tolerance for pain. I'm trying to build up my tolerance. I'm still way too much of a wimp for my own taste, but I'm improving.
I ran 400 meter sprints today in 1.5 mins each. That would be a 6 minute mile if I could keep that pace the entire time. It hurt like hell, but boy did it feel good to do it.
I'm running another 1/2 marathon this weekend--maybe I'll even do more--we'll see.
I've noticed at work, if I didn't give 110%, I'm disappointed and bored. Same goes for Crossfit or running.
There is nothing better than pouring sweat after Crossfit with your arms and legs feeling like Jello. You just KNOW that you're going to be sore for days. And you just KNOW the next time you have to do whatever it was you did today, you'll be that much better at it.
Someone said that the difference between professional athletes and amateurs is their tolerance for pain. I'm trying to build up my tolerance. I'm still way too much of a wimp for my own taste, but I'm improving.
I ran 400 meter sprints today in 1.5 mins each. That would be a 6 minute mile if I could keep that pace the entire time. It hurt like hell, but boy did it feel good to do it.
I'm running another 1/2 marathon this weekend--maybe I'll even do more--we'll see.
Monday, October 6, 2008
Friday, October 3, 2008
Crossfit and Hydrogen-On-Demand
Crossfit WOD 09/29
28 Squat Thrusters at 95 lbs. (Women's Standard)
28 Pull Ups
I did the Squat Thrusters at 65 lbs. (Hard as shit!)
Did the pull-ups with the aid of a giant rubber-band.
Crossfit WOD 10/01
Deadlifts (Bodyweight) plus push ups from same bar as many as you can in 20 mins.
I did 35 (130 lbs) That was tough for me!
Crossfit WOD 10/02
Women's Standard 155lbs overhead--walk as far as you can--2 attempts
Broad Jump--2 attempts
Farmers Walk--Women's standard 24kg kettle bells--walk as far as you can
Run 1.5 mi for time.
I attempted 125 lbs. overhead, but couldn't lift it. Settled for 105. Walked 105'
First try, did 95 lbs., made it about 300'.
Broad Jump 6'
Farmer's Walk--did amazingly well--674'
1.5 miles 11:47
Hydrogen-On-Demand
I am the Dissemination Secretary for Water4Gas
We educate people how to build and install hydrogen-on-demand systems for their existing cars. This is great technology! Not only can you increase your gas mileage--25% up to 100% or more--your smog emissions decrease dramatically. Add to that an increase in power, and this is the wave of the future. I think I have the greatest job in the world, because I know I'm helping to save the planet and free us from the bondage that the oil companies have us in.
I also like what we do, because until the government decides to tax water, you won't be killed by the cost of refills!
For more information visit my affiliate website at www.gashelp4u.com or call me at 909-581-9744.
28 Squat Thrusters at 95 lbs. (Women's Standard)
28 Pull Ups
I did the Squat Thrusters at 65 lbs. (Hard as shit!)
Did the pull-ups with the aid of a giant rubber-band.
Crossfit WOD 10/01
Deadlifts (Bodyweight) plus push ups from same bar as many as you can in 20 mins.
I did 35 (130 lbs) That was tough for me!
Crossfit WOD 10/02
Women's Standard 155lbs overhead--walk as far as you can--2 attempts
Broad Jump--2 attempts
Farmers Walk--Women's standard 24kg kettle bells--walk as far as you can
Run 1.5 mi for time.
I attempted 125 lbs. overhead, but couldn't lift it. Settled for 105. Walked 105'
First try, did 95 lbs., made it about 300'.
Broad Jump 6'
Farmer's Walk--did amazingly well--674'
1.5 miles 11:47
Hydrogen-On-Demand
I am the Dissemination Secretary for Water4Gas
We educate people how to build and install hydrogen-on-demand systems for their existing cars. This is great technology! Not only can you increase your gas mileage--25% up to 100% or more--your smog emissions decrease dramatically. Add to that an increase in power, and this is the wave of the future. I think I have the greatest job in the world, because I know I'm helping to save the planet and free us from the bondage that the oil companies have us in.
I also like what we do, because until the government decides to tax water, you won't be killed by the cost of refills!
For more information visit my affiliate website at www.gashelp4u.com or call me at 909-581-9744.
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