Cultivating the Self (Again)

WordPress glitched and took what was supposed to be my Friday post and saved over it. I will attempt to recreate the journal here because I have nothing better to do on a Friday night. (Excuse me, I’m sleepy and cranky.)

Thursday, Jan. 24th
CrossFit HEL – The Chief
Deadlifts
3-2-2
Load: 155lbs./160/165

then:

The Chief
5R of:
AMRAP3
3 Hang Power Cleans – load: 55lbs.
6 Push-ups – mod: from knees
9 Air Squats
1 min rest

Total rounds completed: 22

Friday, Jan. 25th
CrossFit HEL – Coats & Hats

7R for reps [of sit-ups] of:
300m Run
1 Rope Ascent – mod: rope ladder
5 Slam Ball (30/20)
AMRAP Sit-ups
Each round is 3 minutes, go for max reps.

Sit-ups completed: 97

then:

Tire Flip Team Races – partnered up with one of the stronger women at my gym because I can’t lift that huge tire on my own yet.

Saturday, Jan. 26th
Hot Yoga for Life – Hot hatha yoga

Sunday, Jan. 27th
Walking (rest day)

Monday, Jan. 28th
CrossFit HEL – The Grand Enigma in Reverse
Front Squats
EMOM10
1-2-3-4-5-6-7-8-9-10
Load: 65lbs.

then:

6R For Time of:
6 Forward Barbell Lunges (3/leg)
6 Backward Barbell Lunges (3/leg)
6 Box Jumps – mod: 20″ box step-ups

Load: 55lbs. (as prescribed)
Time: 7 minutes, 25 seconds

Tuesday, Jan. 28th
Yoga (at-home session)

Wednesday, Jan. 29th
Bench Press
3×3, 1×15
Loads: 75lbs.//55lbs.

then:

10-8-6-4-2 reps NFT of:
Bent-over Barbell Rows – 45lbs.
Slam Ball (30/20)

then:

3R For Time of:
6 One-arm DB Snatches – R – load: 20lbs. (scaled from 25lbs.)
3 Muscle-ups – mod: ring dips w/ banded assistance x3
6 One-arm DB Snatches – L- load: 20lbs. (scaled from 25lbs.)
30 Double Unders – mod: single-unders x3

Time: 6 minutes, 20 seconds
***
Weekly numbers:
130.4lbs
28.5% BF

Dates with suitors:
0

Doctoral programs applied to:
0

Pages written for book:
0

Students advised:
Like, 1000.

Okay, so basically, I’m stuck with work and working out and making healthier meals. Which is all fine and dandy, but if I’m going to be single, I’d like to at least be hanging out with guys or going out or figuring out where I’ll be eventually earning a Ph.D. Yeesh. Is that too much to ask?

I have a busy, busy month ahead of me. Over the course of the next few weeks, I’ll be in Savannah, GA; Los Angeles, CA; and Las Vegas, NV. Jetsetter.

C’mon.

What are you waiting for?

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The Rundown

Okay, you’re just going to have to wait for my actual recordings of what I did in the last week and a half. I left my training journal at the gym. However, here’s the brief day by day:

Thursday, January 10th
CrossFit HEL – WOD: Diane
3×5 deadlift
load: 130lbs.

Diane: 21-15-9 reps of
deadlifts – load: 115lbs.
handstand push-ups: modified from 24″ box

Time: 7 minutes, 27 seconds

Friday, January 11th
CrossFit HEL – WOD: Snatch drills and Tabata intervals
30 minutes of snatch drills

Tabata intervals: 4 rounds, 3 times through each
row: 16 cal. burned
single-unders: 191
palm strikes: 279 (little arms, quick motions?)

Saturday, January 12th
30 minute walk/run around the neighborhood

Sunday, January 13th
Core Power Yoga – 60 minute power yoga session

Monday, January 14th
Stayed home sick, but still managed an at-home yoga video (it was not pretty)

Tuesday, January 15th
CrossFit HEL – WOD: Lynne
5 rounds of:
maximum bench press reps – load: 70lbs.
maximum pull-ups – mod: green resistance band

Overall reps: 92 (down from 95, but also 15lbs heavier on the bench press)

Wednesday, January 16th
CrossFit HEL – WOD: Snatch drills/Law of Nature
Snatch drills
then…

AMRAP5 thrusters: 37 reps at 45lb. load
AMRAP3 jump rope: 331 singles

Thursday, January 17th
Hot Yoga for Life – Hot Power Vinyasa

Friday, January 18th
CrossFit HEL – WOD: Elizabeth
21-15-9 reps of:
cleans – load: 55lbs. (went light because I am not a fan of my clean technique yet)
ring dips – mod: jumping ring dips

Overall time: 7 minutes, 25 seconds

I have definitely made progress in the technique in many of the skills practiced in the past week and then some. I need some major work on my cleans, as they feel really sloppy; I also lifted lighter than I probably could tonight because of technique concerns and shoulder concerns (at least I powered through and made it through the WOD quickly?). The good news is I’m getting a sports massage tomorrow, so hopefully that helps with working through these shoulder limitations.

Anyway, I’ll get numbers and whatnot up so you can see what I’ve actually done while in the gym. I know there was progress on Lynne from the last time, even though I didn’t record the full results here (I had ’em in my journal).

However, I do have more statistics to share, and here they are…

This week’s latest weigh-in showed:

133.2lbs.
29.4% body fat

That body fat percentage is lower than I can remember in a long, long, long, long…. you get the idea.

Running Up That Hill

Well, well, well… why is it so hard to: (a) save money; and (b) get back into shape? This post is only about one aspect of this, but please, any insight is helpful.

This past week’s work-out log:

  • Thursday – 30 min. of TurboFire + stretching
  • Friday – lots and lots of walking (to try and balance out Oregon Brewers Festival) + going out dancing
  • Sunday – 30 min. of yoga (at home)
  • Tuesday – Couch to 5K – Week 1, Run 1 (eight one-minute runs + 1.5 minutes walking in-between)

Pretty menial, all things considered. I’ve been trying to get a 10-20 minute walk in every day at lunch, too, but I’m not counting that towards the work-out since it’s more of a mindful practice.

Tomorrow, I plan on trying to get another short run in. I need to figure out a work-out for Saturday morning, since I’ll be out-of-town for a wedding. Maybe I’ll bring a work-out DVD to Seattle or get a run in that morning. However, I’m going to have to figure out something.

Readers (and I know you’re out there), any tips for staying on-track with a fitness plan while you’re out of town?

Also, what keeps you motivated when you’re getting back into shape? I feel like it’s more difficult to stay positive when I know I used to be in better shape!