Neglect

That's what I've been doing to my workouts. Baby and I caught a cold. I was afraid to take cold meds because I didn't want breastfeeding to suffer. Instead, I suffered and chose not to exercise very much. Ah well.

I think I'm finally back in the groove and plan on doing better this week.

Back in the Saddle

My first week back to work sucked. Sucked. I thought I was going to have to quit my job, but everything worked out, and I'm still there. I didn't do any exercising besides the first day and rushed home every single day to hang with my kiddo. I can totally see how people fall off the workout wagon after having children. Lucky me, I actually get to use an hour of my workday for exercise, so I really don't have any good excuse!

This week, my schedule sucked, but I did jump back into exercise.

08/20/2012

Warmup (same all week):  3 rounds of 30 second runner's stretches and 2 each of incline pushups (med box), pullups (green band), dips (blue band), squats, situps, GHD

Strength:  max effort back squat. 115 lbs
WOD:  3 rounds for time: deadlift 53# x 5, 10 squat thrusts 3:12
Cooldown: stretching (same all week)

08/21/2012

Warmup
Strength: max bench 75#
WOD: 10# thruster x10/row 200m/5# thruster x15/row 400m/0# thruster x20/row 600m
Cooldown

08/22/2012

rest day...or a busy day at work, so I didn't get to use my hour :-)

08/23/2012

Couch to 5k workout week 1/day 1 walk 2.5 mph/jog 4.5 mph

08/24/2012

Warmup
Strength: max deadlift 135#
WOD: 3 rounds row 250m/20# dumbbell cleans x23  8:20
Cooldown

08/25/2012

Warmup
Strength: overhead press (max 63#) 5 @ 65% (43#), 5 @ 75% (48), 5 @ 85% (53)
WOD: 10 rounds row 30 seconds/rest 30 seconds
Cooldown: Stretch

I'm Back

Kid was borned. He rocks. Now I'm back to work and time to get the exercise on. I'm starting slowly. Very very slowly. My back is still doing well, and I'm hoping it stays that way.

08/13/2012

Warm Up

3 rounds, 1 each (I told ya...slowly)
runner's lunge 10s each side
pushup
pullup
dip
back extension
situp
squat

Strength

overhead press--max effort

1x 63# (68# fail)

WOD

250 row
2 minute jumprope (ha ha, fail. Somethings are not quite as toned as they used to be. Think pelvic floor)
500 row

Cooldown

Stretching
Walk

04/12/2012 jogging

warm up walk
1:30 run/walk
3:00 run/walk
1:30 run/walk
3:00 run/walk
cooldown walk
stretch

exciting stuff

04/10/2012 strength/crossfit

Strength: Deadlift (160#)
5 @ 65% = 105#
5 @ 75% = 120#
max @ 85% = 3 @ 135

Today was the first time I felt like I had to stop increasing weight before my form failed.  I'm not going to be stubborn about it, but I wonder if it had anything to do with how effing hot it was in the gym.  I definitely get the same workout from walking 5 feet with a 2.5# weight that I get from deadlifting 135#. :-p

WOD:

8 min AMRAP
3 strict presses
6 front squats
12 ring pushups

6 +3 pushups

Using a 33# bar and scaled ring height.

04/07/2012 strength/crossfit in the basement

I had planned to go jogging with my sweet husband today, but it's raining.  He may go to work to hit the treadmill, but I was wanting to run outside.  I subbed the strength/crossfit workout that I skipped yesterday.  We have a small gym area in our basement.  It consists of a bench, dumbbells from 10# to 50#, a pullup bar (with homemade rings attached), and a couple of pieces of carpet for doing situps & whatnot on.

Strength

Overhead press (using dumbbells)
5 @ 40% = 20#
5 @ 50% = 30#
5 @ 60% = 40#

WOD

10 thrusters (30# or 2x15# dumbbells)
5 dumbbell snatches each hand (15#)

5:42

04/05/2012 jogging

Same as the other day, in so many ways.  Forgot to put this in for yesterday, same workout bluh bluh bluh.

5 minute warm-up
alternate 1:30 jogging at 5mph and 2 minutes walking at 3 mph x6

I forgot to bring my belly support and went without.  My lower belly is sore today and hurts when I move, not terribly, but I notice.  Then I also realized that I worked out 4 days in a row, and I couldn't tell you when I was last able to do that!  I also think it contributes to my soreness, so I'm taking today off and will pick back up tomorrowish if I'm feeling good.

04/04/2012 Strength/Crossfit

Backsquat (max 145)

5 @ 40% = 60#
5 @ 50% = 75#
5 @ 60% = 85#

WOD

21-15-9

Push Press 33#
Box Jump 12" step ups

4:54

04/03/2012 jogging

I forgot to record this one yesterday.  I hit the treadmill at the work gym and did the following:

5 minute warm-up
alternate 1:30 jogging at 5mph and 2 minutes walking at 3 mph

Afterwards, I had a nice lil stretching session.  I also did some of my physical therapy exercises to unstick my glutes...maybe should have done those ahead of time.

The fan was on high behind me.  Some crazy decided to come in and jog on the treadmill behind me and block the wind.  I kept from screaming at him and sucked it up.  Seriously, preggers needs some air!

strength/crossfit

I decided to start with a deload week, so my muscles don't completely turn on me.  I also didn't think this through and did deadlifts for strength and for the WOD.  Oh well, I'm still alive.

Deadlift (150 max)
5 @ 40% = 60#
5 @ 50% = 75#
5 @ 60% = 90#

WOD (scaled)
21-15-9
deadlifts @ 60#
box dips

4:55

Bye for Now Crossfit!

I have continued to exercise.  Unfortunately, I haven't been very good about actually going to crossfit.  I feel like I have so much to try to do and so much less energy that just going to the class is an exhausting thought.  I get an hour to exercise at work, so that's where most of it has been happening.  I mean, I'm already there and don't have to make any extra trips, so it just makes sense.  In light of this, I cancelled our crossfit membership.  I still plan on doing what I can, just on my own.

My plan is to continue to follow my crossfit gym's blog.  Since my work gym doesn't have all the equipment they use for strength, I'm going to go back to using the Wendler 5-3-1 system that my CF used to use.  It has less variation and is a little more simple for me to follow on my own.

I've also been jogging!  Craziness!  I had stopped even considering the thought when my back went all haywire, but pregnancy has been good to my Maigne's Syndrome problem.  I actually love doing a little walk/jog on the treadmill, so I'll keep that up.  Hopefully, this good back stuff will continue after baby is born.

I'm also happy to report that I had my routine test for gestational diabetes and am free and clear.  I do have to take an extra iron supplement for anemia.

In less than awesome pregnancy news, my mid back hurts and my shoulders are tight as hell.  I continue to visit GD, which helps.  It would probably also help if I had better posture while sitting at my desk.  My feet and lower legs are morphing into cankles on a regular basis, and my wedding ring no longer fits most of the time.  I was a sweller before pregnancy, though, so I kind of expected it.

Squatting for Two

My doctor's nurse wrote me a note for work this month.  I really just need one that says I'm on "restricted duty," but she took it upon herself to add that I'm not to lift more than 20 lbs.  No, really, stop laughing.  That's what my note says.

Since getting my new restrictions, I have PR'd my overhead press and today my front squat.  I didn't really set out to do this, it just happened.  I think this child is giving me super powers.  The other (slightly more plausible explanation) is that I was out of exercise for so long that I lost all my PRs and have pretty much started over anyway.

I was just going to town on the front squats today and not really even paying attention to the weight.  On the last one, I felt my form break the teeniest bit (my back is still the weakest link), so I decided I was done.  After it was all said and done, I had squatted 115 lbs.

And just for the sake of recording PR's, I pressed 63 lbs on Jan 11.  Up from 57 a couple months before.

Front Squat:  115
Press:  63

Remember that adventure time thing?

Apparently, it leads to pregnancy.  So my back is sorta under control, I try to go to crossfit sometimes, and there's a human growing inside me somewhere.  I think it's in my hips.