WOD it out...

I have always had issues with charlie horses since I was a wee lass.  This morning, alarm went off and the charlie horse of torture was full on flaring in my right leg.  Usually I am stuck with it for the entire day, but I got up to do what I planned the night before....go to crossfit.  Today's WOD consisted of a mile run.  Took me 14:49 minutes, but I did it and guess what....no more charlie horse.  

I was also finally able to do actual box jumps today! Box jumps create a lot of fear in my mind.  "What if I miss it?", "What if I trip on the box corner?", "What if the box cuts me?", "What if I break something?", "What if I fall?".  In nanoseconds, I am totally flipped out at the thought of jumping on the box.  Today, I tried a few before the WOD started just to see if I could do it.  Once I realized I could (VICTORY) the steps needed to execute a safe box jump were etched into my brain which really helped me get-er-done today.  20 fully executed box jumps today folks!  I took it down a notch on my last 10 (stepping up) but 20 is a huge accomplishment for me.  Ya! 

I had a moment this morning as I am so proud of the biceps that are forming.  I actually see definition!  I was even flexing and checking my biceps out while sitting at a red light today, not realizing my brake wasn't fully pressed and I was slowly edging forward.  Luckily I caught it before I went to far, successfully avoiding a bumper to bumper "how ya doin?".  Phew!  Note to self, admire biceps when you aren't driving. 

Overall, today was a great day!  Beat out my charlie horse, box jumped, completed a WOD, saw signs of an actual bicep, avoided bumper kisses and completed another WOD.  Happy dance.  Happy dance.  Happy dance.

I would still be stuck with a charlie horse if it wasn't for WODing it out this morning.  Diss those ailments, aches, pains or excuses and come WOD it out with me!

Anna Dubya

http://knockout-crossfit.com/

A little friendly competition...

I hear a lot of people say that to go to the gym, they need someone to push them.  It is easier to go with a friend.  It is best if I have a personal trainer pushing me.  I totally agree, which is what crossfit is to me.  Today our workout of the day (WOD) hit me in a different way by bringing the natural competitor out of me to play.  I know I have said to go at your own pace, don't worry about anyone else, and I mean every word.  But sometimes, a little friendly competition helps.

Our WOD today consisted of time restrictions....do as many complete rounds as you can within an allotted amount of time.  Trainer yelling over the music..."10 minutes left on the clock!", "6 minutes left!!!", "2 minutes!" helped me switch gears.  Working out, I easily lose track of where I am if I have to keep count.  So we are given chalk to help us keep count in the mat.  Otherwise, I would probably end up doing long division in an attempt to calculate a simple number like "3 rounds".  Fellow crossfitters do the same, which I can't help but peak at.  Realizing I was slackin lackin, the competitor in me kicked me into gear.  

I did have a hulk moment when my shoe laces were coming untied while jump roping.  Why you slow me down shoe laces?!?!?!  

Incomplete rounds don't count in this WOD and I really didn't want to be the one left in everyone's dust.  So I pushed myself, shutting off that debbie downer voice telling me to "slow down" and "you are tired".  I even borrowed some motivation from my fellow crossfitters.  For instance, in the midst of my squats an all start crossfitter started her squats.  Watching her at the corner of my eye (I didn't want to be obvious that I was using her as motivation) I put my squats in sync with hers.  Not stopping or slowing down, I kept up with her and finished my squats.  Awww yaaa!  You would have thought I just finished first place in a 5K marathon by the way I was celebrating in my head.  Not to be rude, I told her thanks and took off for my sprint to which she returned with a knowing smile.  Dang it, she knew what I was doing!  Haha!  Guess my subtle squats weren't so subtle.

In the end, I am extremely proud of what I accomplished today.  Thanks to my fellow crossfitters!

A little competition goes a long way!
Anna Dubya

http://knockout-crossfit.com/

Ain't gonna slow me down...

Ok, I admit, getting hit with bronchitis slowed me down a little bit but it did NOT stop me!  In fact, I was near tears when it hit me like a brick stuffed in a sock Wednesday night, realizing I would be quarantined from crossfit until I was healthier.  To top it off, I then found out Friday’s WOD was an obstacle course.  Come on, really?!   I very much wanted to do the obstacle course!  So, I popped pill after pill, rested and did everything in my power to try and get better for Friday but I only ended up getting worse.  Must have really ticked karma off somewhere along the way. 

It wasn’t until Saturday when I finally got on the right Rx and on the road to recovery.  Still feeling the effects yesterday, I wanted to test out my lungs and stamina before going to crossfit so I mowed the lawn.  It felt so good to finally be able to get some form of exercise, and my lungs happily agreed.  Read leader, I am a go for crossfit!

Today, I made my recovery debut and hit that WOD with open arms.  Hang cleans, pull ups and laps.  I felt weak, muscles like jelly, but as long as my lungs cooperated I knew I could keep pushing forward.  Wake those puppies up! In the midst of my workout, I realized I was jumping into my bad habit of taking long breaks.  I immediately corrected my behavior, redirected my focus in between sets and concentrated on executing quick 10 second breaks.  Keep those muscles warm Anna!

I admit, last lap I had an engaging coughing spell.  I guess my lungs were a little too excited over all the oxygen I was eagerly giving them.  But by then, I was already near the finish line so I easily finished.  It felt so good to be able to crossfit once again!  I could feel it everywhere, like my body was saying “Ahhh, I needed that!”  Even the amount of sweat I produced seemed excessive as if my body put it on reserve for my grand return.  I can’t begin to tell you how sad and depressed I felt that I wasn’t able to crossfit for 5 days.  Even whining to my doctor about it who has the same type of addiction with martial arts.  Still can’t believe how crossfit has changed me body and soul as I am a true testament for someone who once HATED to work out but now can’t get enough. 

Happy to be back!
Anna Dubya

http://knockout-crossfit.com/

A "murph" personal achievement...

The definition of a crossfit “murph”: 1 mile run, 100 pull ups, 200 push ups, 300 air squats and finish with another 1 mile run.  

I know murph says run, which I did…mostly downhill. (ahem)  But when I didn't run, I power walked.  Pushing these coffee table legs as hard as I could and swinging my arms wildly, I am proud to say I did both miles. 

The pull ups were no joke, but I didn't exactly do them on my own.  As much as I would have loved to do them solo, I had the assistance of a thick rubber band.  I was able to reach 70, but had to change tactics when my forearms became too explosive.  So I finished up the remaining 30 by jumping/pulling up to get my chin above the bar.  Afterwards, I decided to split my pushups and squats up; doing 100 pushups, 150 squats then another 100 pushups and 150 squats.  What I am trying to say is work with the WOD (workout of the day). It isn’t written in stone.  Of course, I would love to do this WOD as is, but I am working towards that goal.  One day murph, one day.

I also received a new wrinkle in my brain today on how to properly pace myself.  (Still after 8 weeks, I learn something new in every WOD.)  The instructor noticed my pace was a bit off as I was taking longer breaks then I should have.  10 squats, 20 second break, 10 squats, 20 second break.  I needed to reduce the length of my breaks.  By keeping them around 10 seconds, that keeps my muscles warm and will eventually make the reps easier.  Giddiup!  The more you know…

68 minutes after I started, I finished my first “murph”.  By the end, even my eyeballs were sweating but I felt GREAT!  Sore and insanely sweaty, that played small in comparison to the amount of pride and excitement I had that I actually finished.  I was not only excited over what I accomplished physically but mentally.  Admittedly in the middle of my workout I secretly hoped for sympathy from the instructor or searched for a reason to cut the workout in half "I'm very out of shape and can only do half.".  Realizing the mental poison I was creating, I instead retrained my focus on what I was doing in that moment, counting each rep and before I knew it...completing every squat, pull up, push up and mile. 

Just when I feel there are limits to what I can do, I find after all this time my brain has been lying to me because I have proven that I am physically capable of so much more!  Thanks murph!  

"Work it, make it, do it, makes us harder, better, faster, stronger." - Stronger,

Anna Dubya 

http://knockout-crossfit.com/

A new found addiction...

I guess you could say I have become "hungry like the wolf" for crossfit.  This is shocking for me as I was never a lover of the gym and in fact despised working out.  When I would see an elliptical or treadmill, I would secretly pray they all had the "I'm broken" sign on them so I can leave with an "oh well, I tried."  Yet, now come Sunday nights, I am eager for Monday morning to arrive so I can get back to crossfit.  Seriously, who looks forward to Mondays?

Well, my new found addiction became clearer this weekend as I had to take a 3 day break due to some whining in my right shoulder.  Thinking now it might be a pinched nerve, I had to let it rest just to be sure as the last thing anyone wants is an injury.

Knowing I had to take a break, the first day I felt like I was being a slacker or like something was missing.  I have to admit, that is the first for me.  In the past I was finding excuses not to work out and if a holiday popped up where the gym was closed, WOOHOO!  Eagerly celebrating with a nap and some awesome TV time.  But being without crossfit, knowing I couldn't pump out a WOD for the next 3 days...my mind and body was having a total hissy.  Last week, we did a lot of leg work.  So you would think my legs would enjoy a break but it was the opposite.  When it came time for bed, I had this indescribable feeling in my leg muscles.  Like they were extremely restless, almost on the edge of cramping where even stretching didn't help.  So just to get them to chillax, I had to get out of bed and pump out a few air squats.  Yup, that really happened.  

A new week has begun and I once again get to participate in my new found addiction.  After my morning workout, I was able to sleep like a baby last night, which is huge improvement coming from someone who had pretty bad insomnia for the past 5+ years.  Now here it is Tuesday, 2 WOD's completed this week and looking forward to more.  Never imagined I would ever feel that way about any kind of workout!  Makes it easier for me to get my butt in gear and go.  

Indulging my crossfit needs,
Anna Dubya

http://knockout-crossfit.com/

A Humble Progress Report

Nearly two weeks ago I tipped the scales at 223 lbs. As of this morning, I weigh 215.7.   Yup, that is 7.3 lbs gone in under 2 weeks folks.  While I realize most of us pay attention to those lovely numbers on the scale, I remind myself that no matter what.....don't let them derail me.  Crossfit is not only helping me burn the fat, but is also building a lot of muscle.  Muscle weighs more than fat so try to ignore the numbers.  I admit, it is awesome when you see them drop, but it is even better when you feel your clothes getting looser.  


A lot of girls who ask me about crossfit assume the same thing, "Well, I don't want to build a bunch of muscle and end up looking like a man."  You won't.  It takes a lot more then 30-45 minutes of working out for a girl to get man size muscles.  Heck, look at the female members and instructors who have been doing crossfit for a long time.  They look great, in shape but not stacked with muscles.  


Picture time...



Remember that horrible picture I posted a few days ago?  That was 6 weeks ago and this is me as of Wednesday.  


Yup, that is my mastiff pup.  Nearly every picture was ruined that day with her "watcha doin" curiousity.  So I said, fuhgettaaboutit and went with this picture.

Here I am as of this morning, minus the dogs head.

Posting this side view was TOUGH!  Depressing to see the truth, but that is what I am working on changing.  If you want to join me in my journey and feel putting your pictures out there might help, feel free to send them my way and I will put them on my blog.  naseanna@gmail.com




Looking forward to where I am headed!


Anna Dubya

http://knockout-crossfit.com/

Looking out for you...

I think at one time or another, no matter what workout you have done, we have all wondered this. I found this is why I need to remain in constant communication with my instructors!  Not just for the sake of preventing an injury, but so they are aware of my struggles and can help me find alternatives to achieve the workout my body needs and deserves.  


I have the bad habit of keeping my "problems" to myself.  It is hard for me to admit that I may be unable to finish a workout or a specific routine. So I would end up pushing through it, no matter how bad my form was or if I was on the edge of an injury.  You would think I would know better by now after P90X where they chant "Quality...not quantity".  In fact, prior to crossfit, I suffered many injuries.  Causing me to stop my workouts dead cold and putting me back to where I started if not worse.  Just to name a few: plantar fasciitis, twisted angle, twisted knee, pulled muscles, bad back, and so on.  Shameful, I know.  But it is the truth.


It was the instructor who took notice my first week as I struggled with burpees.  My form was horrible and my exhaustion was at its peek.  I could go down but getting back up looked like a baby trying to stand up for the first time.  Heart beating so hard that I felt it in my face!  The instructor took notice, asking I kick my feet in more.  Pushing past my shame and embarrassment, I was open and honest explaining that my basketball belly was creating major interference for my knees as I kicked them in.  Low and behold, the instructor had an immediate alternative for me on how to kick my feet back in.  An alternative that to this day allows me to rock out a lot more burpees then I ever imagined was possible, improving my form and endurance.  Skadoosh!


That was the beginning of my goal to be more open and honest.  Now, whenever I feel a pop, pull or something that feels out of the ordinary, I tell the instructor immediately.  Sometimes it is a matter of stretching it out, reducing the weight or applying an alternative.  Doing this allows me to achieve a better workout, prevent injury and helps me get closer to reaching my goals.  


While partner week is over, I find that I still have a permanent partner in my crossfit instructor who is constantly looking out for me.  In fact, now, I trust them more then I trust myself.  (Probably a good thing based on my history of self inflicted injury. Ha!)


Communicating openly,
Anna Dubya

http://knockout-crossfit.com/