Two Weeks Down, A Lifetime to Go!

This is the end of two weeks back with three workouts each week. It is amazing to me that I can still do sit-ups and squats. Not so much on push-ups and pull-ups. That is really not so surprising after all.

It took a long time to get the sit-ups and squats and I had made progress on but never really *got* push-ups and pull-ups.

I'm running! That's the big news. This is my third time to *start* CrossFit and the first time I have really dared to try running. I did work up to 100 or 200 meters for some of the WODs, but this time I am determined to become a runner.

My running is very slow but that is okay with me. It is picking up already. The first day I surprised myself by running at all, but it was 3.8 mph. Yesterday I did a quarter mile at 4.0 and probably could have nudged it up a tad. I expect more in a few weeks.

Poco a poco.

Day 3 - Rest Day & Moving...

So I'm liking being back to the gym and CF. From now on I will log my workouts on "withfit"

http://www.withfit.com/Delita/calendar

and do my blogging/blathering back here.

It does feel good to be back and so grateful to have the help of my CF trainer/son.

Talked with him last night and really got that I need to be sure to not do too much too soon, like I always have in the past. Today I'm sore and taking a rest day.

Tomorrow the plan is to do one day on, one day off for maybe a couple weeks. Up first: sit ups and supermans!

Day 2 - Not Burpees

WU:
4 minutes at 4.0 mph, treadmill
10 squats, assisted
Treadmill felt good and left me panting. Squats: no trouble keeping heels down but feeling it too much in top of thighs and not enough where I should feel it. Concentrate more and slow down?

WO:
10-7-4 Get down and get back up, raise arms overhead, 7 minutes
Planned to do 50 "Not Burpees." After pausing to catch my breath after 10 and again after 7, changed the plan. My legs were also gelling.

CD:
Walking away...

Overall: Was still feeling yesterday this morning, which may be where I should be. Felt a little whipped last night and again now. Have to find the line between not making excuses and I haven't done a sit up for a year, plus, still 100 pounds overweight. Hmmm.

Day 1 - Again

Joined a gym but not a CrossFit gym. It is cheap and convenient.

Did not really plan first workout, so here is what I ended up with.

Treadmill mile: started at 1.5, got to 3.8 just before half mile, stayed there for about 1/4 mile, then started backing off. Finished the mile at 18:30. Continued cool down to 24 minutes. 3.8 mph is a gentle run for me now, and this was a real workout.

First goal: 15 minute mile.

Followed up with 10 assisted squats.

That's all folks.

Have to go back and look at my emailed suggestions now and find out what I oughta be doing. Meanwhile, good to be back.

New Month, New Progress, New Goals

Well, I did survive the move back to NC, and even more dicey, getting back to CF after a cycle off (supposed to be 5 days -- ended up being 2 weeks). It does take a bit of determination and ingenuity to keep making up and doing WODs on very little equipment and $$. But, it is fun to be so creative and persistent!

My *new* CF Total this month was 425!!! WTG! So, in keeping with unexpected success in CF progress, I have raised my goals. New goals are...

1. CFT of 600 by my 60ieth birthday in 15 months.
2. Starting now, PACK scaling wherever possible. WOOHOO!
3. 20 mile hike in one day by October 1, this year.

I am re-thinking my use of this blog. Mainly, because I thought it might encourage other CF grannies, or grannies who would like to get more fit/able, but, it doesn't seem to be reaching that audience. And, I'm not putting much time into and not sure I should be putting more time into it.

This is just a thought and I would really appreciate any comments. Meanwhile, I'm still here and still making very gratifying progress in so many areas. AND feeling better and stronger!

If you read this, let me know, please! Thanks!

Skill Level I -- Well Rounded Beginner

Speaking of goals, I decided to track my progress on the Level I Skill set available at CrossFitSeattle.com. Aiming for these gives me some meaningful benchmarks and will no doubt help round me out in areas I might otherwise neglect. The skills for this level:

50 free squats
10 push-ups
30 second static hang
30 sit-ups
25 kettlebell swings
2:04 400 meter run
174 lb. deadlift, 3/4 body weight
58 lb. military press, 1/4 body weight
10 medicine ball cleans
10 sitting knees to chest
25 wall balls
4:20 800 meter run
2:20 500 meter row
10" vertical jump
3 dips
3 pull-ups
10 second L-sit
9:50 2000 meter row
10 per arm, dumbbell snatch
15 minute Christine, 3 rounds:
500m row, 12 DLs, 21 box jumps
9:00 1 mile run

The only two of these I think I have done in the last year are the deadlift and military press, but I will wait to see if I can do them in a gym with a witness on form before counting it.

New Year, New Goals

I've decided to revise my goals (and up some of them). I'll post them here now and move them to the side later. My 60ieth birthday, coming up in 16 months is my big goal.

At that time I plan to have lost all the weight I need to lose. Currently, I'm down 67 pounds, with about 83 to go.

These are pretty aggressive CF goals. To meet them I'll have to find ways to keep consistent and pushing myself. Good, right?

NEXT TIME
5k: 55 minutes
CF Total, 400
Filthy Fifty: 20/45 min.
Nicole: 3 rounds, 20 min.

BIRTHDAY THIS YEAR 090722
5k under 40 minutes
CF Total, 500
1 push-up

THIS YEAR END 091231
5k under 30 minutes
1 dead hang pull-up
Scaling: Pack

BIRTHDAY 100722 (60ieth)
CF Total, 600
500m Row, under 2:00
1000m Row, under 4:00
6 dead hang pull-ups

DONE
5k under 60 minutes: 081111
Scaling: Puppy, November '08