xFitGramma

Two Weeks Down, A Lifetime to Go!

2010-10-17T14:33:00.000-04:00

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...

2010-10-07T13:12:00.003-04:00

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

2010-10-06T16:56:00.005-04:00

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

2010-10-05T18:41:00.003-04:00

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

2009-04-19T15:05:00.002-04:00

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...

CFT of 600 by my 60ieth birthday in 15 months.
Starting now, PACK scaling wherever possible. WOOHOO!
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

2009-03-19T13:51:00.004-04:00

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

2009-03-11T15:35:00.003-04:00

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

This Month is HUGE!!

2009-03-04T16:02:00.003-05:00

Today was Barbara, pull-ups, push-ups, sit-ups and squats. I'm still doing assisted versions of each of these, but, at least I can do them! Each day I do CrossFit I can tell I'm doing more than I could previously, in at least some way, and I can tell I *feel* better, more flexible, etc.

I'm so grateful I'm not trying to do endless hours on a treadmill or elliptical. Boring! I am so grateful for a program that pushes me faster than other programs, that gets more results and is FUN!!

This month I'm concentrating on doing two days on and one off, 20 total workouts. And, on switching every WOD I can from buttercup to puppy. To finish the month with success in both would be HUGE!

But wait! There's more! LOL Drumroll...

I may have a chance to attend some Olympic Lifting classes (twice a week) starting next week. That would be sooooo cool!

I expect to be here in CO less than a month now, so anything I can do to have a strong month and especially get more training is also HUGE. HUGE!!

I'm also 8 pounds above the halfway point on weight loss. I'm really seeing that I CAN DO THIS. My goal is to be at goal on weight loss and fitness 16 months from now, on my sixtieth birthday. I can do it, but I must keep doing the things that are needed, like eating right and CrossFit.

Back in the Saddle Again

2009-03-01T14:13:00.002-05:00

Life got away from me there for a while. It got to be about four months of not working out when my son returned from Iraq and nudged me back into CrossFit. So far, 6 workouts in 12 days and today is a rest day. (One day on/one day off.)

As of tomorrow, I'm switching to two on/one off for the month of March. This will be my *exercise* goal for the month.

Weight loss continued during the time away from CrossFit, As of today, I've lost 67.2 pounds, 7.8 pounds away from the halfway point.

These two things are really changing my life. Next, I get a whole new wardrobe, praise God! The Lord will provide. I've been watching What Not to Wear to learn about updating my look and dressing differently for my different body shape.

Tomorrow, Lord willing, I will get to start an Olympic lifting class at my son's gym. YEA!!!

To keep up with my workouts, please click on my workout log (link: right hand column). If you are interested in what we're doing here (CrossFit for a grandma, losing 150 pounds, changing your whole life) or any part of this, please leave a comment. I would really enjoy getting to know you!

Onward and Upward!

Finding a Track to Get Back On...

2008-11-24T12:22:00.002-05:00

Well, I made it to Colorado. Those last two weeks were pretty full. Okay, more than that. Days started early and ended late. Exercise went away and food went to mostly one good meal a day, with fruit and nuts for a snack, and the occasional protein shake. The good news is, I never did pick up wheat or any other of my trigger foods. YEA!! And, I made the planes.

Trekking through three airports with two bags totaling over 50 pounds I was thinking I should be clocking this mileage as a WOD.

So I'm arrived but not settled. Several times over the last few weeks I did things I could not have done BC (before CrossFit). Like lean over and tie my shoes - with room to spare. No problem! The good news is I have a chin-up bar here. I'm going to look for bands in Wal-Mart.

I'm off to explore...!

Track: Week 13

2008-11-11T22:53:00.005-05:00

EXERCISE TICKER FOR MONTH OF NOVEMBER:

Sunday 11/9 - Planning to start back
Monday 11/10 - Oops, blew it
Tuesday 11/11 - 5k in 58:05, new PR by 23 seconds, total time: 1:17:00
Wednesday 11/12 - 10-8-6-4-2 45# shoulder press, door-frame squat, bar push-up, total time: 28:00
Thursday 11/13 -
Friday 11/14 -
Saturday 11/15 -

Finally started back. Got lots of sleep last night and had a the evening free. Feels GREAT! Gotta go plan the rest of the week.

Changes, Changes and Changes

2008-11-10T13:08:00.002-05:00

November 10, and I'm still planning to get back at this. Really. Today.

Last week was 18+ hour days with a couple HUGE things going on, and I just haven't made WOs the priority they need to be. This week I'm suddenly in transition (moving 1500 miles for a few weeks or months), looking at possibly longer days, but still need to get back to it. Waiting until I'm established there would not be smart.

The good news is I'll be in Colorado Springs and I'm hoping to get a membership (or something) in a CF facility - and maybe my DDIL will go too? That would be fun. Stay tuned.

My lower back is still tweaked from losing focus on the DL 3 weeks ago so posting requests for suggestions on back exercises, etc.

Today I will do something. My plan is to do the WOD one day behind because my son is doing that in Iraq - and we can spur each other on. ;-D Still going...

Track: Week 12

2008-11-03T13:13:00.008-05:00

Sunday 11/2 - No excuse
Monday 11/3 - REST DAY
Tuesday 11/4 -
Wednesday 11/5 -
Thursday 11/6 -
Friday 11/7 -
Saturday 11/8 -

Sticking with the same goal from last month. I've been pretty *draggy* since getting back 5 days ago, and I realized today it could be no exercise, but it also could be I can't remember the last time I had a real rest day. I've been going 7 days a week, 6-7AM through 11PM-2AM for weeks. I know I need rest days. Will have to see about that. Of course, could be a combo of both.

Track: Week 11

2008-11-03T13:02:00.002-05:00

EXERCISE TICKER FOR MONTH OF OCTOBER:

Sunday 10/26 -
Monday 10/27 -
Tuesday 10/28- Airport run, 14 min.
Wednesday 10/29 -
Thursday 10/30 -
Friday 10/31 -
Saturday 11/1 -

Finished up month way short, did nothing since back from trip. Lots of changes. Need to suck it up and get with the program.

Catching Up and Gearing Up

2008-11-03T12:53:00.005-05:00

Well, the trip turned out to be life changing. The WOs pretty much bit the dust. I did do a little while there, underscore *little.* Once I got back, I did nothing. Zip, nada.

I have excuses - but have found using excuses counter-productive. My definition of an excuse is "the reason people find to explain why they did not do what they did not want to do in the first place."

This really feels like I did not want to do WOs once back, so used excuses to justify it to myself.

Regardless of reasons or excuses, I must get back to this. My life has changed again so it will take more adjustments to fit WOs in. That's okay. WOs are that important.

Sleep has slipped back to 5-6 hours, food is catch as catch can, but still pretty paleo with MUFAs, weightloss has continued (praise God!) through all the changes.

I can do this. I am anointed to be in health on a level the world is not familiar with, all to the glory of God. I can do this.

Glance in the Rearview Mirror

2008-10-22T02:21:00.002-04:00

Looking back at how far I've come - I have no words to describe how differently I feel. Today, I dropped my handbag in a parking lot and several items spilled out. I squatted down and picked them up. No problem. I couldn't have done that any time in the last many years.

Later, I followed a friend up two very long, steep flights of stairs at a good clip. I kept up. We were both out of breath, and I was worse. But, I could do it. Even a month ago, that would not have been an option.

These sound like small, isolated items, but my condition affects pretty much every step I take, every time I sit down or get up, everything I do that takes energy or any kind of physical strength. And, it controls my lifestyle. I used to spend almost all my time passing things up or sitting life out.

Did you notice I deadlifted 205 pounds yesterday? I'm pretty sure there is not a day in my life up to now when I could have done that. There were times I could have worked up to it, but now I just did it.

I can really see being physically free to do anything I want to do, which will let me be what I want to be.

The key is consistency, not getting in a hurry and not letting myself get pulled off.

Looking back to the times I couldn't get off the couch, couldn't figure out how to get down in the floor, couldn't do even one sit-up and a lay-down was a challenge: I'm grateful. So grateful.

And, it's fun. The most fun I've had in years. And, what great folks are offering support on the forums! Support is critical to real change, you know.

Thanks, CrossFit! What a difference a couple months makes.

Track: Week 10

2008-10-22T01:57:00.005-04:00

EXERCISE TICKER FOR MONTH OF OCTOBER:

Sunday 10/19 - 5 rounds, 12 Shoulder press, 17.4#; 12 Good mornings, Total time: 28 min.
Monday 10/20 - DL 3-3-3-3-3-1, F- F-3-3, Weights: 135, 165, 175, 185, 195, 205, 185, 135, 95, Total time: 97 minutes, New DL PR: 205!
Tuesday 10/21- REST DAY
Wednesday 10/22 - WU exercises (hotel), 30 min
Thursday 10/23 - walk treadmill 1 mile, 22 min.
Friday 10/24 -
Saturday 10/25 - walk Convention Ctr., 22 min.

Behind on minutes for the month. Needed a LOT of rest and rest days at beginning of month. Will work on catching up before end of month while at Branson, fit in treadmill, hikes, etc. daily.

Heading Up, Heading Out

2008-10-21T19:05:00.001-04:00

Wow! I am so behind! I will catch up - when I get back. Heading to Branson for a week. Thanks for checking! Delita

Track: Week 9

2008-10-13T16:53:00.010-04:00

Sunday 10/12 - Beginner pull-ups, 6 sets of 5 reps, 20:00
Monday 10/13 - REST DAY
Tuesday 10/14- 3 rounds: 5 Squat Muscle-ups (joke), 15 Grannie Burpees, + 15 knee push-ups, 47:05
Wednesday 10/15 - REST DAY
Thursday 10/16 - Erin: Three rounds for time of: PVC hang clean, 10 reps; 15 Beginner Pull-ups, Total time, including WU, 40:39
riday 10/17 - "Mr. Joshua:" Four rounds: Run/walk 200 meters; 10 Sit-ups; 45# Deadlift, 10 reps; Time 31:44, Total Time: 46:44
Saturday 10/18 - REST DAY

Track: Week 8

2008-10-11T01:05:00.004-04:00

Sunday 10/5 - REST DAY
Monday 10/6 - REST DAY
Tuesday 10/7 - 2 rounds: Run 200m, 12 squats, 8:48
Wednesday 10/8 - REST DAY
Thursday 10/9 - Barbara - three rounds, each for time: 3 pull-ups, 6 push-ups, 9 sit-ups, 12 squats, rest 3 min. between, 3:35(equip.); 2:12;2:11(24 min. w/WU), 20 minute walk
Friday 10/10 - REST DAY
Saturday 10/11 - squats, PVC deadlifts, PVC Hang Power Cleans, PVC Front Squats, PVC Shoulder Presses, 1 round, 15 reps, worked on form, 29 min. including WU

Update - The Food's Working!

2008-10-08T00:05:00.003-04:00

Started Paleo 5 days ago without really getting into the book very far, which means I increased protein and good fats, but dropped grains and legumes. Still not very far in the book. But, I'm already feeling way better!

I'm sure I was just doing way too much, too fast, with not nearly enough good food or sleep. Since I made the change I've dropped 4.4 pounds (from a plateau) and taken 4 rest days in a row. Today I started back lightly and it felt good. Feels good to feel good. I'm also really working on getting eight hours in bed.

Finding lots of help through CrossFit folk, too much to write about. Just wanted to share the upate. =) More later, and I will post links. There's more in my diet-blog and workout log, too.

Change of Plan - Food

2008-10-04T14:07:00.004-04:00

As of yesterday, my calories are up to 2400 and my food plan is changing to more Paleo than Flat Belly. Reasons I'm leaning toward Paleo:

I think I will do better with the more protein and fat while I'm in this building phase.
It's tough to eat the calories I need on the Flat Belly Plan and stay within their fat guidelines. I shouldn't have to be working so hard at finding and cramming calories - doesn't sound like a good long-term plan.
I believe I need to increase calories again, and that would make it even tougher. (Note: Did that now).
This is a way to fuel serious athletic output without having to carb to death. This was a real concern when I started looking at long-distance hiker food. And, it seems to have better results!
Everything in this way of eating is good for me. (Most diets allow foods that I should avoid, and also moderate or small amounts of foods that just plain aren't good for us. It's a compromise, like if you eat right most of the time and control the bad stuff... Not for me.)
And my favorite: I CAN EAT EVERYTHING ON THIS DIET!

I did increase my calories to 2400 because of a 12 day weight loss plateau. Last time I raised calories was just before I started CF again, so I'm thinking the calorie output requires additional calorie input.

I'm still in the initial stages of both food and fitness planning, so these are not fine-tuning so much as just plain trial and error to start finding what works best for me. Fine tuning comes later - I hope. I'll start a Paleo section with links to books, websites in case you are interested.

Change of Plan - Fitness

2008-10-03T23:22:00.004-04:00

Flexible R' Us - I've posted on the CrossFit forum about being really tired several days this week and much about rest has been on my mind. The upshot is I've decided to take more rest days until I feel *energetic* again. I jumped back into my WODs, trying to do 3 on, 1 off and really think my body is just in SHOCK!!

WODs shouldn't leave me tired hours later, or still the next day. Sore, maybe, but not tired.

So, I thought about decreasing my October minutes goal, which is based on 33 minutes each WO day (3 of 4 for the month). But I think I'll leave it. Maybe by taking every other day as a rest day I'll have the energy to do the walking and the WODs both and will end up making that much time any way. Could happen!

If the *tired* goes away and the energy comes back we'll re-think this. Getting free-er and free-er by the day! Still, I really need to re-think not getting 8 hours sleep.

OCTOBER 1 - Begin Diet & Fitness 6 month Challenge

2008-10-01T22:59:00.004-04:00

This is day one of Delita’s Own Diet and Fitness Challenge.

Starting Statistics:
Height: 68 inches
Weight: 265 pounds
Waist: 47.25 inches
Calculated by ZONE *measure* method:

Lean Body Mass: 115.4 pounds
Total Body Fat: 149.6 pounds
Body Fat Percentage: 56.5%

Body Mass Index: 40.3 (morbidly obese)

Weight loss to date: 35 pounds
Weight loss goal, this month: 5 pounds

Waist loss to date: 10.75 inches
Waist loss goal this month: .5 inches

October Food Goal: Stay on plan and log food daily through October. There is the possibility that I may change food plans before the end of the month so the goal is about staying *on program* and logging food, not specifically related to one food plan.

October Fitness Goal: Increase by 10% (added workout days also) to 759 minutes. My fitness goal is an average of 33 minutes per workout day, with a 3 days on and one day off pattern. My understanding is you have to have rest to grow muscles.

Delita's Own Diet and Fitness Challenge

2008-10-01T00:28:00.007-04:00

The Target:
Make excellence in diet and fitness my lifestyle by building habits based on consistent daily effort and results.

How will I do this?
Over the next six months, October 1, 2008 through March 31, 2009:

- develop my diet to increase physical capacity and maintain long term weight loss,
- follow a workout plan that will improve performance and increase minimum exercise minutes by 10% monthly, and
- set and monitor monthly diet and fitness goals.

Measure diet by increased energy levels and weight loss. Track diet by logging food, comments and weekly weigh-ins. Measure fitness by improved body composition and CrossFit performance levels. Track fitness by logging workouts and performance.

Benchmarks: Lose at least 5 pounds per month and three inches from waist. Achieve "pack" level on scaling and increase walking pace to 4 miles per hour.

Celebration for success: Either a POSE running course or a wind-surfing re-fresher course within the following six months.

Track: Week 7

2008-09-28T21:16:00.009-04:00

Sunday 9/28 - Filthy Fifteen, 50 minutes (give or take, (later) 20 minute walk
Monday 9/29 - AM 15 each: heel stretch, bar push-ups, bar pull-ups;
Tuesday 9/30 - Virtual shoveling & push-ups, 15-10-5, 55#

EXERCISE TICKER FOR MONTH OF SEPTEMBER:

Wednesday 10/1 - REST DAY - SERIOUSLY!
Thursday 10/2 - Nicole, 17 minutes, run/walk 200 meters, max pullups, AMRAP (as many rounds as possible) Competed 2.5 rounds, seated pull-ups: 6-6-5, 6-6-3, total 32
Friday 10/3 - REST DAY - Change of plan to REST 4
Saturday 10/4 - REST DAY

EXERCISE TICKER FOR MONTH OF OCTOBER:

GOALS: Get you some!

2008-09-24T19:46:00.012-04:00

Nancy Cohen started a CF forum thread on "Oldest Women on Here??? What Are Your Goals...

I've been thinking about that for a couple days, having realized I don't have specific goals so that makes it kind of difficult to hit the target. Here was my response:

I'm still stuck on the original question: What are your goals? Gotta get me some.
I'm thinking so far: Real dh pull-up. Real push-ups. 101 sit-ups. DL my weight +1.

That's just a start. Also, learn the basics on lifts, like snatch, clean & jerk, etc.
Get back into rowing. Learn how to jump rope - again. Remember how to skip. (Remember skipping? iskip.com)
And more:Get back into windsurfing. Improve my swimming. Learn to kayak. Take up running. (POSE school) Hike the AT. Take the 4WD course at Biltmore Estates.
And my personal favorite: waist measurement less than my inseam.
So I'm thinking I have some work to do - on this list and on my WOs.
What fun. lolololololol...

To which Nancy responded:
Yea Delita! Those are a great list of goals. I have a few suggestions for you that I hope will help you meet your goals
1. Make sure they're all measurable. For example, instead of saying "get back into windsurfing," you might say, "sign up for a windsurfing class by October 15th." Instead of "Real push-ups," say "Do 10 real push ups by January 1st." Instead of "take up running," make it something like, "view 3 videos on POSE running by October 1st." You get the idea, I'm sure.
2. Write the goals down on paper and put them somewhere where you'll see them everyday (Mine are taped to the wall next to my computer)
3. Set a date by which you want to reach each goal (my short term goals are to be met by January 1st)
Now go!!!!!
WooHoo! I needed that. I'm going to go back and, instead of just mulling goals in my mind, put them down on paper and turn them into SMART goals. (Specific, Measurable, Attainable, Relevant, Time-Bound.)

I'm actually doing a little course right now that involves setting goals to get what you want. Well, duh!

The lady said, Go!

Track: Week 6

2008-09-21T21:17:00.005-04:00

Sunday 9/21 - The Chief, 2 cycles of 2 rounds, 7 minutes
Monday 9/22 - Fran, 14-10-6, 7:45 (see workout log for details), 20 minute walk
Tuesday 9/23 - Michael, 2 rounds of 400 meter walk/run, 10 good mornings, 20 sit-ups, 18:30
Wednesday 9/24 - Rest Day plus 20 minute walk
Thursday 9/25 - Couldn't do clean & jerk so lot's of warm-up plus 30 Burgener warm-ups, 40:00 (plus breaks)
Friday 9/26 - 5k+ through Pilot Park, 1:04:41
Saturday 9/20 - unscheduled Rest Day :-/

Now We're Gettin' It!

2008-09-16T02:47:00.002-04:00

It's all starting to feel possible again. I'm starting to get bigger dreams!

This blog is more for logging the journey of a gramma type with challenges moving into fitness through CrossFit. I don't intend for it to be mainly a lot of what I've done, although I think I'll keep up the track posts for a while just so we can all see how it is going.

What I DO want to talk about is the process, how I decide what to do, why, how it affects me, how I do at the things I attempt. You know, the good stuff! LOL

I gotta put something on here to let me know if anyone is listening - er, reading - so I'll know if I'm just talking to myself! ;-)

Now that I'm starting to feel I have a little bit of a routine figured out for the forseeable future, I'm planning to start going back and looking up the exercise I'm using to read/watch the basics again and see how much I am on track or if I can pick up any new tips.

Today I looked up ankles, and did find much on CrossFit, but did find that there are basically four directions ankles can be stretched, and then they can also be rotated in circles, clockwise and counter clockwise. You can google for more info, I looked at several sites. None jumped out but they were pretty consistent.

The reason I am interested especially in ankles, and put heel lifts on my warm-up, is because I feel stiff in the ankles and know I have lost some flexibility in my years of over-weight and under-use.

Also, I sprained my right ankle twice last year, a few months apart. A nasty sprain each time. AND, I like to hike, so plan to be covering some un-even terrain. Healthy ankles could be the life of me in some situations.

So, I found out that I didn't really know *why* I should do heel lifts, but now have a few ankle exercise which aren't strenuous (like a workout exercise) but a good stretching exercise, like we used to do when I was taking dance classes. I'm thinking I'll start making a more consistent effort to do those pretty much daily. (Some of them I had been doing when watching TV or such.)

Strong ankles. Worth the price!

So, why don't you pull up a comment and introduce yourself? I'd really like to meet you if you read this far! lol

Track: Week 5

2008-09-14T17:32:00.011-04:00

Sunday 9/14 - Rest Day
Monday 9/15 - basically did the CF warm-up same as Saturday, except did two rounds with more walking, adding a few minutes at the end to bring it to a total of 60 minutes for the day, so that was 2 sets of 5 reps, hold count of 5 where needed.

walk before set, between sets, after sets
5 heel lifts
5 door squats
5 box push-ups
5 "ab-mat" (pillow) sit-ups
5 supermans (less painful, better form today)
5 planks
5 bench-assisted pull-ups w/ negative reverse

Tuesday 9/16 - Hike called for rain, substituted Mall walk, 35 minutes
Wednesday 9/17 - Rest Day
Thursday 9/18 - Quickie workout, 8 minute walk, as above: 1 set, 7 reps, 7 count, 25 minutes
Friday 9/19 - Missed
Saturday 9/20 - Rest day

Track: Week 4

2008-09-08T21:42:00.004-04:00

DAY 23 - Hike Pott's Branch Trail, Umstead State Park, Raleigh - 30 minutes, 1.25 miles (entire)
DAY 24 - Hike Sal's Branch Trail, Umstead State Park, Raleigh - 50 minutes, (portion)
DAY 25 - Neighborhood Walk - 54 minutes, 3 miles
DAY 26 - Rest Day
DAY 27 - Missed
DAY 28 - Neighborhood Scenic Walk - 25 minutes
DAY 29 - Warm-up Walk, 15 minutes, CF warm-up, 10 minutes, TOTAL 25 minutes

5 heel lifts
5 door squats
5 box push-ups
5 "ab-mat" (pillow) sit-ups
5 supermans (painful)
5 planks
5 bench-assisted pull-ups

September total to date: 283 minutes

Track: Week 3

2008-09-08T21:40:00.002-04:00

DAY 16 - Hike, swim
DAY 17 - Walk on the beach, wrestle with waves, not timed
DAY 18 - Rest
DAY 19 - Hike Pott's Branch Trail, Umstead State Park, Raleigh, 30+ minutes, (portion)
DAY 20 - Neighborhood walk, 2 miles, 40 minutes
DAY 21 - Neighborhood walk, 2 miles, 39 minutes
DAY 22 - Rest

Track: Week 2

2008-09-08T21:39:00.002-04:00

DAY 9 - Any old excuse
DAY 10 - Any old excuse
DAY 11 - Any old excuse
DAY 12 - Any old excuse
DAY 13 - Any old excuse
DAY 14 - Catch rabbit - 12 minutes
DAY 15 - Mall walk - 33 minutes

Track: Week 1

2008-09-08T21:39:00.001-04:00

DAY 1 - Rest
DAY 2 - Walk 12 min.
DAY 3 - Walk 15 min. (1 mile), 10 wall-assisted push-ups
DAY 4 - Dread Asparatame reaction
DAY 5 - Asparatame excuse
DAY 6 - Asparatame excuse
DAY 7 - Asparatame excuse
DAY 8 - Any old excuse

Tracking: Technical Difficulties

2008-09-07T19:53:00.003-04:00

Okay, I wasn't able to set up the *past* weekly post yet, so here is a correction to Friday and update since:

DAY 21 - Neighborhood walk, 2 miles, 39 minutes
DAY 22 - Rest
DAY 23 - Hike, Pott's Branch Trail, Umstead State Park, 1.25 miles, 32 minutes

Doing good. Planning to do the longer trail tomorrow. (2.7?)

Weekly Posts Plan

2008-09-07T13:17:00.001-04:00

Post weekly posts with what I'm doing . First, re-post the last three weeks in that format.

I'm going for consistancy and accountability.

Here goes!

Update - Walking it Is!

2008-09-05T19:59:00.003-04:00

Well, it didn't go the way I planned, but it is going so no complaining. I found a lovely excuse to take off a day or two and managed to turn it into ten or so, but, starting back, got into walking. And that's probably a very good start for me now.

DAY 1 - Rest
DAY 2 - Walk 12 min.
DAY 3 - Walk 15 min. (1 mile), 10 wall-assisted push-ups
DAY 4 - Dread Asparatame reaction
DAY 5 - Asparatame excuse
DAY 6 - Asparatame excuse
DAY 7 - Asparatame excuse
DAY 8 - Any old excuse
DAY 9 - Any old excuse
DAY 10 - Any old excuse
DAY 11 - Any old excuse
DAY 12 - Any old excuse
DAY 13 - Any old excuse
DAY 14 - Catch rabbit - 12 minutes
DAY 15 - Mall walk - 33 minutes
DAY 16 - Hike, swim
DAY 17 - Walk on the beach, wrestle with waves, not timed
DAY 18 - Rest
DAY 19 - Hike Pott's Branch Trail, Umstead State Park, Raleigh - 30+ minutes, 1.25 miles
DAY 20 - Neighborhood walk, 2 miles, 40 minutes
DAY 21 - Mall walk (tropical storm Hannah)...
DAY 22 - Rest

I've set the goal for myself for now to walk at least 30 minutes at a moderate (20 minute mile) pace 3 days of each 4 and rest on the 4th day (a la CrossFit). This doesn't mean I will limit myself to 30 minutes, I'll mix in hiking, swimming or etc. as can. Haven't yet joined the gym because I enjoy being outdoors so much.

The reason I set the bar this low is because it gets me moving and burning some calories but is an easy enough goal to reach while I am building the habit and my stamina back. I do plan to start adding CrossFit back in, soon! ;-)

Right now I am focused on my diet and getting back into the fitness routine.

Check in - Day 1

2008-08-18T10:53:00.002-04:00

12 minutes briskish walk on the nearby greenway.

Good news: I did it and enjoyed it.

Body said: felt like 25 minutes.

This just shows how much I need this and need to start slow.

Making a Come-back!

2008-08-17T14:10:00.003-04:00

We have a plan!

When I bravely decided to jump in and start yesterday (on a rest day!) I was a little taken aback by my lack of actual plan. Even when I did CrossFit I tended toward too much, too fast. Now I am more overweight and less in shape.

But! Since then we have come up with a plan. =)

I'll be working on warm-up type stuff for a week or three, then start back with today's workout on a Sunday. That way I'll be in sync by day of the week but behind by weeks which will allow me to plan ahead and not have to get to a computer to see and scale the workouts.

It will also give me a few weeks to build back to doing some of these moves. I may even start rowing! The gym nearest my workplace gives free memberships if you are over 55 years or overweight (don't remember how much, but I qualify)! I'm on my way!

Well... I'm back!

2008-08-16T20:25:00.004-04:00

Due to reasons that need not concern us now (and having nothing to do with CrossFit), I walked away from my xfitgramma life in February and I'm just now working my back. (There has been about a month of *working* on myself and *things* to get me this far.)

So I was thinking about coming back and how ready I would need to be and how much I should start out doing and here is what came to me:

To Do Anything Is a Start

Suddenly I saw how we all get bogged down in thinking, planning, making it *worthwhile* and end up spending time on all that rather than, simply, starting.

So, I decided to quit planning and just... start. Today.

And to day is a rest day. =)

How cool is that? I'm started. And my first assignment is to take the day off. =D

It is good to be back. If you find me here, please pop in for a word. I'd love to *see* you.

Xfitgramma is back!

The Gratitude Dance

2008-02-12T10:27:00.000-05:00

In the spirit of CrossFit Granmmas, whether you are a grandma or not, see if this doesn't put a smile on your face. If it seems to get hung just try moving your mouse.

Come on... Anyone can do this! What's one thing you are grateful for today? Please post to comments!

A Stumble is Not a Fall

2008-02-11T17:51:00.000-05:00

This is...

Day 51!!!

And I had not even noticed passing day 50. =/

The last 5 days have been a non-CrossFit blur. I'm feeling inclined to skip the workout. Also I am staying very busy with other things so it is easy to forget or not get around to it. I'm wondering if I might be doing just a little too much, too soon.

I'm prone to that.

I missed Friday, Saturday and Sunday, and now today is another rest day. My plan is to start back tomorrow. So. The key to this plan is starting back tomorrow. =)

There is an old saying that "a miss is as good as a mile" and I am so glad that is not true in fitness.

For us, anything is better than nothing. Even if we choose a piece of fruit over empty calories and study the website videos, it helps us. That's progress!

Here is what my new *virtual* friend Lenora posted on my CF Log (thanks, Lenora!):

Delita, you are consistent in your commitment. Some days are going to be better than others. You are always moving forward, and progress is not only the number of reps, or weights. You are keeping your commitment to yourself by doing whatever you can on a given day.

And fellow CF Gramma (see link on left) Sarena left me this advice (thanks, Sarena!):

Some days that may only be, "I drank 6 glasses of water" or I ate nourishing foods today or I slept 8-9 hours. Whatever it is accept it, be thankful and move on!

I'm thankful.

I'm moving on.

Who's with me?

Top Ten Reasons

2008-02-07T18:45:00.000-05:00

Yesterday and the day before, My *get up and go* just *got up and went.* I know, I know - Not every day has to be my best day. But I didn't quit. And today's a rest day. ;-)

I like CrossFit because...

10. One day out of every four is a rest day. :-D
9. No mindless hours of cardio.
8. Different things to do almost every day.
7. Accomplishing *anything* feels great.
6. People (even online) are *SO* supportive!
5. I don't have to be a member of a gym and treated like... well, you know.
4. I feel so much better, all the time!
3. I move more easily and confidently and can do more.
2. I don't look like such a dipstick just trying to do something simple, like get out of a chair. ;-p
1. It's fun!

Maybe the best thing about CrossFit is that as I keep doing it my life keeps getting better in many different ways. What a wonderful investment of a little time. Beats television!

Get Up and Go Again

2008-02-06T12:43:00.000-05:00

Yesterday was...

DAY 45!!!

My energy level was the lowest in weeks, due to several nights lately of staying up too late and several days of not bothering to eat or eat well. When I skip meals or don't eat real food, I tend to fill up the gap with caffeine and sugar, which, I did.

Last night I got home at 11:00 PM and still needed to work out. I sure didn't feel like it.

I motivated myself by thinking I would at least work out, even if not putting any real energy into it - I would "go through the motions." Rowing sounded like too much of a challenge so I headed outside for a 10 minute walk. I didn't care about *brisk* this time.

I use a little timer set to 5 minutes, walk until it goes off, re-set it and turn around and walk back.

I had returned and completed one stretch when my roommate got home and withdrew for the night. I used that as an excuse to quit and watched TV until falling asleep.

Workout of the day:

1 10-minute stroll
1 Samson Stretch

Better than nothing, I thought.

Then, I got up this morning, spent the whole morning on my top priority (even above fitness) which is spiritual time, and headed to work without working out. Again.

I was feeling *not so hot* about all this, when I opened my email and found this from Sarena, my fellow CrossFit grandma:

Yes, I cried.

What do you think?

Does this have anything to do with me? Does it have anything to do with you?

I would love to hear from you, those who are grandmas and those who are not.

Anyone who has ever been tempted not to try is a hero when they get up and go again.

If I Start CrossFit, How Long Will I Really Hurt?

2008-02-04T06:00:00.000-05:00

You won't hurt if you do it right. At least not much. At least at first.

I felt better immediately after my first workout and don't remember being sore at all until a few days later, when I got more adventuresome.

Even when I do have a few muscle aches, it feels good to move more freely and find muscles in places I had forgotten.

In CrossFit, you scale the workouts down to your level, even if your level is "unable to get up."

Here is what I have found:

If you will do 1) what you can, 2) where you are, then, you will almost immediately 3) feel better and very quickly 4) be able to do more.

If you add a little more as you go along you will be amazed at how well you feel, how much you more you can do, and, how much these expand the horizons of your life.

Remember to track your progress, either online or in a notebook. It will help you see your progress and learn from what is happening.

Happy living!

But I Don't Want to Be an Athlete!

2008-02-03T22:00:00.000-05:00

So don't. :-)

Do it so you can feel better.

Do it so you can have more of the life you do want.

Research Shows: Fitness Stays Ahead of Aging

2008-02-02T22:00:00.000-05:00

Today's blog post is dedicated to my sixty-something good friend (you know who you are) who confessed that since taking on a few house sitting jobs with added dog walking chores, her endurance has increased amazingly. ;->

We used to think loss of mobility was an unavoidable side-effect of aging. Look again at today's actors, singers, dancers and other public personalities who look better in their fifties-sixties and yes, seventies, than most of us did in our thirties-forties.

What's up with this? Don't they know they are supposed to get old??

Research shows that immobility increases with - well - not moving. A sedentary life style leads to immobility. Who knew?

Which came first, the immobility or the sedentary lifestyle? Are you sentencing yourself to life in a chair by choosing to spend too much time there?

More importantly, how late is too late to reverse the curse of years or (oh my!) decades of sedentary living?

There is an old joke I'm sure you have heard...

Patient: Dr., Dr., It hurts when I do this! (Moving arm about.)

Dr.: So, Don't do that.

If a sedentary lifestyle is what is robbing you of your mobility I heartily suggest you "don't do that."

A poignant New York Times article explores the issues and comes up with good news.

Please take a look... (Just click on the title.) And I hope you will come back here to post your thoughts.

Personal Best
Staying a Step Ahead of Aging

By GINA KOLATA

Published: January 31, 2008

Researchers find that while you will slow down as you age, you may be able to stave off more of the deterioration than you thought.

Have Recess Every Day!

2008-02-01T17:47:00.001-05:00

Yesterday was...

Day 40!

They don't even have a name for that workout yet, but I came the closest to a full *Buttercup* that I have ever come!

What I'm thinking about today is how far I've come - already. You don't have to want to go to Africa or climb Mt. Everest or even go bowling to get great value out of CrossFit.

My first day, I couldn't get down to the floor and get up again without holding onto something very sturdy and moving very slowly.

Now I can get down and up almost without thinking about it, and not holding onto anything!

I move better, I feel better, I can just do more! And, my posture has improved. I've lost a couple inches around the middle. What's not to like?? lol

I remember a few weeks ago, I still couldn't do one real sit-up. I was substituting *lay-downs* for *sit-ups.*

In a lay down, you basically lay down on the floor any way you can and then get yourself to a sitting position any way you can. I had to use hands, elbows - pretty well *walk* myself to a sitting position.

Yesterday, I did 10 sit-ups - real sit-ups (the easiest kind) - 3 times!

Even if I didn't end up going to Africa, I can tell I'm going to have a lot more fun here. I'm already having more fun.

Doing senior-sized CrossFit is like having recess every day!

Have you ever wished you could do more? It is not too late!

Is It Ever Too Late to Dream?

2008-01-31T08:00:00.000-05:00

If you asked 10,000 people if a 57-year-old woman who was sick much of her life and has been 100+ pounds overweight for years should be planning to take up several sports and enjoy them for decades... most would laugh. They would be shocked to find out: I'm serious.

Early in my forties I noticed my friends slowing down. Laying down, I called it. Some of them no longer wanted to do anything that took any real effort. They preferred the comfort of a chair to life *out there.*

They lost mobility and the ability to adventure, outside of their home or head.

Me? I've never gotten enough of it. I feel like I'm just getting started.

I started a "To Do Wishlist" of sports and outdoor activities I still want to do, again and again. Some of them I've done and could do today. Some I've never done and would need lessons. Some I'm a long way from fit enough. Did I mention I'm planning to travel all over the world? A lot?

Times a' wasting!

I can't help people who no longer want to live in fullness. It's a choice. I can help what I become through the coming years, and, in the months of this year.

In consistency lies the key to victory.

That and my wish list could add volumes to my life.

I keep hearing in my head what Kenneth E. Hagin yelled in his head while lying paralyzed, as his doctor and family planned his funeral:

I ain't dead yet!

I can't be the only one. Wishlist posted at left.

CrossFit Grandma!

2008-01-30T18:28:00.000-05:00

I never expected to love it.

Obviously, I needed an exercise plan. Without a plan, I wasn't getting enough exercise to be able to move, to do the things I want to do.

Without some real exercise on a regular basis I was headed for the people scrap yard. Those people watch life go by from a chair, become a spectator rather than a player!

But I knew CrossFit wasn't for me.

My son told me about CrossFit almost a year ago. It seemed too extreme for me. Daily work-outs posted on the internet? Pull-ups? Push-ups? Other strange maneuvers?

For him, maybe (Army Guy). Not me.

Then Christmas Eve I got so miserable with my fat, immobile self that I tried it. After lurking on the website for a couple weeks (see links) I determined to do *at least something.* A start.

The WOD (Workout of the Day) was 150 burpees. A glorified squat thrust that I remembered from High School. Squat thrusts? Push-ups? Jumps?

I couldn't even get down to the floor without lowering myself carefully and couldn't get up again without pulling myself up on something.

I tried to do something like it and was rewarded with running out of breath. I was so wobbly! I went back to the computer, read some more and posted a plea for help on the board where they help scale the exercises. They say anyone - obese - child - senior - can do this.

Some kind heart answered. The advice was something like, "Get down in the floor any way you can, walk your hands out and do your best to do a knee push-up. Walk your hands back and get up whatever way you need to. Stand up, raise your hands and jump. Just do the best you can and do it 15 times."

That's not a quote but the way I remember it. I did it. All 15. I was ready to quit after 5.

Now I was wobbly, shaking, out of breath and... glowing! I was hooked.

Fortunately, the next day was Christmas, and a CrossFit rest day. I started a workout log on the message board (see links).

Today is day 39.

xFitGramma

Two Weeks Down, A Lifetime to Go!

Day 3 - Rest Day & Moving...

Day 2 - Not Burpees

Day 1 - Again

New Month, New Progress, New Goals

Skill Level I -- Well Rounded Beginner

New Year, New Goals

This Month is HUGE!!

Back in the Saddle Again

Finding a Track to Get Back On...

Track: Week 13

Changes, Changes and Changes

Track: Week 12

Track: Week 11

Catching Up and Gearing Up

Glance in the Rearview Mirror

Track: Week 10

Heading Up, Heading Out

Track: Week 9

Track: Week 8

Update - The Food's Working!

Change of Plan - Food

Change of Plan - Fitness

OCTOBER 1 - Begin Diet & Fitness 6 month Challenge

Delita's Own Diet and Fitness Challenge

Track: Week 7

GOALS: Get you some!

Track: Week 6

Now We're Gettin' It!

Track: Week 5

Track: Week 4

Track: Week 3

Track: Week 2

Track: Week 1

Tracking: Technical Difficulties

Weekly Posts Plan

Update - Walking it Is!

Check in - Day 1

Making a Come-back!

Well... I'm back!

To Do Anything Is a Start

The Gratitude Dance

A Stumble is Not a Fall

Top Ten Reasons

Get Up and Go Again

If I Start CrossFit, How Long Will I Really Hurt?

But I Don't Want to Be an Athlete!

Research Shows: Fitness Stays Ahead of Aging

Have *Recess* Every Day!

Is It Ever Too Late to Dream?

CrossFit Grandma!

Have Recess Every Day!