90 days gone but not forgotten!

Well the 90 days officially ended yesterday and everything has been submitted, now it is just a waiting game to find out the results and who has won! We all have worked hard over the 90 days, pushing ourselves past limits we didn’t know existed – well at least I did.

So much has changed over these 90 days. I have PR on every workout that I do, and some days scale down to keep myself on track. Even on my off week I still managed to show up to ACF and try the WOD’s. I think about all the workouts that I have been a part of before coming to CrossFit and I have never committed so much time and energy into a workout/health program in my life.

I was 2.8 lbs short of my 20 lbs goal but that is ok – I still killed it on all of my workouts and I was amazed at how much I had grown over the 90 days. When I started 90 days ago I was intimidated, shy and held back but now I am confident. My first run at the benchmark workouts I was just coming off the high of bootcamp but still very unfamiliar with some of the movements and my strength. Going into the second run at the benchmark I was getting through the workouts hitting huge PR’s!

Here are my results:

Workouts	Before	After
FRAN (35 lbs/ring rows)	7:47	5:14
10K Row	1:08:24	55:54
1RM Back Squat	75 lbs	130 lbs
1RM Snatch	45 lbs	55 lbs
7 Minutes Burpee’s	55	66

My first FRAN I did incorrectly and to my own fault since I was new and Andrew try to get me started but I might not have paid attention to what he was exactly saying! (see Andrew – Its not your fault!) After 12:00 minutes of not knowing what I was doing and being exhausted I quit the workout. The next day as I worked on my back squat and snatch I learned what I needed to do to correct it and came back to do it the correct way (although I would have had a HUGE PR if I hadn’t been honest J). Andrew was there and helped me through the whole workout and I was able to finish with 7:47 score! I was impressed and exhausted after the workout and wasn’t sure how much I would progress at the end since I really went all out that time. Then came the time in the class to do the workout and I decided to keep the weight the same since I wanted to know the time improvement – I was amazed at how fast I had improved my time and know that the next time I could at least go up in weight!

My first Row was difficult – again I was just off of bootcamp and had struggled when we would row 200m! As I went through each  1000 meters I was struggling to keep a consistent pace. My back was hurting, I stopped for water and I struggled to breathe through the whole thing. The second time I went during the scheduled time for the row and had Alex there to give us advice as we went through each 1000 meters. The best advice was to row hard every 500 meters for 5 pulls and then fall into your pace! I found that this helped me stay in a consistent pace and helped me dramatically improve my time!

7 minutes of hell I mean Burpee’s was the first workout I did at the start and the last at the end! The first time I was full of adrenalin since it was my first time after bootcamp that I was at ACF and I didn’t know anyone there. Thankfully I met some pretty awesome people – Carmen, Mary and Lynn who went through the torture with me! Carmen did a great job of motivating me through the burpee’s and although we weren’t using the 6” target I still got 55 burpee’s completed! Then since Carmen and I couldn’t get together to do it again I made Dave help me during one of our PT times. Dave had me do the 6” target this time and helped push me to get 66 burpee’s complete – 11 PR!

The back squat and snatch movements were weak in the beginning because I struggled with form. I had James there to walk me through the movements and I remember failing at 90lbs for my back squat and now I was able to get 130 failing at 140! The Snatch is problem the one movement I struggle the most with – I just can’t seem to get it! With James I struggled to get 45 and then when the first open workout was announced I panicked – 45lbs 30 times??? But I was able to do it! When I tried to improve the snatch I only PR’d by 10lbs but it was still a PR – my form needs to be worked on before I can start to do heavy movements!!

So with the 90 days past 17.2 lbs lighter, 12” gone and a much better attitude I am ready for my next challenge. I have about 90 days before I head to Aruba! I want so bad to be comfortable in summer clothes and know that I am at least half way there. Over the next 90 days I have set the following goals and benchmarks:

Goal: Lose 15 more lbs

Benchmark workouts:

1)      Run a 5k  (36:45)

2)      Pull-ups (0 – just started doing them with bands)

3)      Dead-lifts (150lbs)

4)      Clean and Jerk (90lbs)

5)      Karen – (87 in 12 mins with 14lbs ball; 8lbs ball – 12:02)

So stick with me for the next 90 days and see if I can continue making awesome progress –the prize – a killer body for Aruba!! Maybe I can convince my husband to let me buy all new clothes too if I (when I) improve!!! 

Until we meet again . . . .

This afternoon as I checked facebook I saw Kevin’s status that he was almost back Illinois, I was a little sad to see him finally gone but hopeful that this next chapter is even better than the last.

Kevin had a huge part in my success at crossfit and in life. Back in December when I was starting CrossFit and Bootcamp I was very intimidated by the whole thing. I had never been active and been able to do most of the movements that they had us doing. I remember the first class we did a workout at the end that was a row, squats, push ups and hollow raises. After the workout I truly felt like throwing up and was very shaky. Kevin had made a comment on how we would do this again at the end to see how we progress and then made a comment that we are not all going to be the best at the start, it takes time!

Every week that we went through bootcamp I was becoming a little more comfortable with the workouts and being at crossfit. All throughout bootcamp Kevin was there supporting and encouraging us throughout the workouts. The bootcamp classes would last over an hour and Kevin would always stay after to answer questions that we might have about Diet or movements. Kevin also hosted a nutrition seminar that I attended and really opened my eyes on how important nutrition was to my success with crossfit. By the end of bootcamp I was starting to see results from the workouts and I had improved my first workout by 3 minutes. I remember asking Kevin towards the end if I should sign up for the 90 day challenge and he said absolutely (really twisted my arm there).

This has lead me to where I am now. Before going to bootcamp I lacked confidence in myself and never followed through with working out. Now I am finishing the 90 day challenge and have built this confidence in myself that I never thought I would have again. This all has a lot to do with Kevin’s confidence in me. When I would check the website to see the WOD’s I would decided whether or not I could make it to one of Kevin’s classes. When it was something that I wasn’t familiar with or lacked confidence I knew I could always count on Kevin to walk us through the movement and be there to correct us. When the WOD’s were difficult like the 10 push-ups/10 deadlifts 10 times or when we did the WOW 12.4 Kevin was there pushing me to finish and push myself to the end. I remember how excited I was when I had finally lost 10lbs and Kevin was one of the first people I told because it was right after a tough workout that he pushed me through.

As the weeks have gone on I have started to step outside of box and attend classes with other coaches, but I always knew I have Kevin to fall back on when I needed it. Kevin is an amazing coach and I was sadden to see that he was leaving us but I do know that no matter what happens Kevin will make the best of it. This week I have seen so many people posting on facebook about how much they will miss Kevin and how important he is to so many people and I guess I needed to put my two cents in too!

So as Kevin is starting his next chapter we all will too. I will miss him tons but know that everything he has taught me over the past four months will stay with me!  On Easter Sunday I went out for a run with my dog. Before starting crossfit I couldn’t run a mile without needing to stop. Since joining crossfit I have been able to run for longer distances and faster than before. So on Sunday while I was out on my run I kept thinking of what Kevin has said during workouts and ran for 3.2 miles without stopping; something I had never done before.

So needless to say – Kevin thank you for all you have done for me! I would have to say this past four months have been the best I have had in a long time!! You are fortunate to work in a profession where you get to literally changes lives! I know that this isn’t goodbye forever and I wish you the best!!! 

Last Chance Workouts!

As we come into the final week of the 90 day challenge I have been reflecting back on how far I have come throughout the challenge. Not only the way my body looks or feels but my attitude and new found confidence.

90 days ago I was scared to walk into ACF and attend a WOD without the security of boot-camp or my boot-camp friends. My first WOD – (after doing 7 minutes of burpees) was very intimidating. I wasn’t sure what to do for the warm up, I couldn’t front squat more than 45 lbs and the workout was wall-balls and pull ups with a partner (thankfully I had Renee there with me).

Now three months have gone by and I walk into crossfit knowing at least one person in every WOD. I am not scared or intimated by the workouts. I know what to expect (most of the time) when I show up. I put everything into the warm up, can front squat 75 lbs or heavier now, and just completed 87 wall-balls with the 14lb ball.

Two weeks ago I had my worst WOD week yet but this past week was amazing! I was PRing at every workout!! My clean and jerk – which I struggled to do 5 at 75lbs – I was able to split jerk 90lbs multiple times. Tuesday ACF was closed due to the weather but it didn’t stop me from working out! I took the idea from the Biggest Loser and did the deck of cards workout – hearts – burpees (of course); diamonds – squats; clubs – hollow raises ups; spades – pushups. It took me about 30 minutes to complete but it felt good once I completed it! 90 days ago I would have never completed a workout at home on my own!!! Wednesday was my first ever Caleb WOD – yes I have been going to CrossFit for 4 months and had yet to try a class with Caleb! It was a partner WOD where we had to row, lateral burpees over the bar and then power snatches. The week before I couldn’t do any snatches and now I was pushing through 7! Caleb was great at giving me pointers of setting me up so that I was doing the movement correctly! Then Friday I came in to work on my jump rope skills with Dave, I had to get past my school girl jumping and finally I was able to understand singles! So my week needless to say was WAY better than the week before!

Now the intimidation of doing the 90 day workouts is gone, I have a new energy about crushing my previous workouts and getting great results. Although I don’t know where I will end once this is all over, I have won so much since starting 90 days ago. My body feels and looks great – I have had many people comment on how my face is slimmer and I look great!!

So to everyone in the challenge – good luck this week!!!!! We have all worked so hard and win or lose we have already gained so much!!! 

Tough week – need to learn to shut my thoughts off while I am at Crossfit

This was by far my toughest workout week I have had!! After doing WOW 13.1 I was feeling pretty impressed with what I was capable of doing! Then Sunday came and I was a little hung-over from the night before and tried to go for a run, I only made it a mile and was exhausted! Monday came and I had a lot of my mind, work has been super busy and everything was irritating me! I went to crossfit hoping that the distraction of the workout would help – it didn't  We did Angie and I couldn't get through the sit-ups because of my tailbone and instead had to hang from the bar and crunch my knees up. I just couldn't hold my grip and was getting irritated. I ended up finishing the workout but didn't feel that normal – wow I just did that feeling.

Tuesday was another difficult day as it just seemed that anything that could spike my anxiety was spiking it into high gear! Again I went to Crossfit hoping for another distraction but couldn't get out of my own head! We were working on snatches and I couldn't hit one – I had just hit 30 on Saturday and couldn't get the bar up. Then we moved to the WOD and I couldn't jump on the box because my tailbone was hurting again. I was very frustrated because for the first time since joining I really wasn't giving it 100% and was miserable.

Then Wednesday night 13.2 was announced. At first I wasn't too scared – I mean if only I could do a proper jerk I could get 75lbs overhead right??? Since I was going out of town this weekend I needed to get the workout done Friday. I had asked Dave to judge me as I know he would get me to stop thinking and through the workout but again I couldn't get out of my own head. Watching the workout prior to doing it and then seeing another member get sick after didn't help my head!! I was stuck – then I started to workout and the first 5 shoulder overhead presses were hard but I made it through them, then the dead-lifts and box jumps went smooth – what didn't go smooth was the next set of shoulder overheads! I couldn't get one, couldn't get out of my own head! I probably attempted it 10 -15 times and only got 3 to count. The workout was over and I had hoped to get through 4-5 rounds and I only did 1!

I was very disappointed in myself and Dave was trying to remind me that I am still new and still developing my skills but it still sucked!! While in Boston I was able to shut my brain off and have a great time! Today on the ride back I was still thinking about 13.2 and how disappointed I was but knew I was in no shape to try it again – although I was very excited for all my new friends killing it and even doing it multiple times!

As I was unpacking and putting my clothes away I found my goal sheet from BootCamp:  

My short term goal was to keep up the motivation to work out and complete boot camp - check

My Mid-Term Goal (set by Kevin) – 3-4 visits/week consistency = results – check

My Long Term Goal(s) – Lose 25-30 pounds/tone up (am down 18 since starting boot camp) 

                                       Learn how to become accountable for my health – check

                                       Look good in a bathing suit in Aruba this July – getting there!

As I read through my goal sheet the last question mentions what problems may arise and how will I deal with them? My answer – losing motivation and my solutions – continue to be around positive people who will motivate me to work out and make smarter choices!!!

 So now that the 90 days are coming to an end I need to learn to shut my brain off during workouts and continue to surround myself with the awesomeness that is crossfit!! I have made so much progress since joining here – physically and mentally that I don’t want to go back to where I once was!!! Hopefully this bump in the road was small and I can get back on track for the last two weeks of the 90 days and to achieve my long term goals!! 

WOW- what a weekend!

Ever since Kevin’s video I had been thinking about signing up for the open but then I looked at last years workouts and never thought I could do any of the workouts. Then the announcement came about the workout and I was still hesitant. Burpee’s and Snatches??? I have only done a few snatches and 45 pounds is my 1RM and now I am going to have to do 30 of them??

Well my brother-in-law called me Thursday morning to tell me how he had just signed up and did the workout. Once I realized that I had 17 minutes to complete it I figured it was worth a shot – what do I have to loose??? So I emailed Kevin, knowing he would say yes and I registered. Then came Saturday morning – my stomach was in knots! I was glad I had my buddy Gannon there at the same time!! I was paired up with a coach (Sarah) then the workout started – burpee’s with the 6” target! 40 went by at a good pace, a little over 4 minutes. Then onto the snatches – I was able to get through them but it was difficult – 30 done! Back to burpee’s at this point I cannot catch up to my breath so it was very difficult getting through the next set of 30 burpee’s and I was not ready for the 75# snatches!! So it took me the rest of the time to get through the 30 burpee’s with a score of 100! That was my goal and I achieved it!!

Thankfully I had an amazing coach that kept me going and pushed me to finish the 30 burpee’s and helped me get through the snatches so thank you Sarah! Also the amazing members at the gym that suck around and kept encouraging me through the workout!!!

Then the prepping for Saturday Night – The CrossFit Formal!! I was very excited to get to hang out with all the new friends I had made and meet new ones!! It was an amazing night!

Thursday night Danielle, Renee and I went dress shopping at crossgates! I think the last time I was dress shopping like this might have been high school and it was such an amazing time! Renee and Dani made me try on dresses I would have never tried before. Renee handed me a dress that was 2P (navy blue with a gold strap). I told her she was crazy if she thought that I would fit . . . and it did, maybe because it was stretchy but it felt so amazing to fit into the dress and look pretty good!! As amazing as the dress was it wasn’t worth the money and I found something very similar for less that was a 4P!

 I LOVED my dress – especially because the size was the smallest I have ever purchased!! I also went shopping for the first time at Charming Charlies – that place is amazing!! It has every accessory that you could possibly need and more. I left with a new pair of shoes, a clutch and a necklace/earrings pair!! I got home and got myself ready for the night – curled my hair put on makeup and slipped into my new sexy dress! We headed out to the Formal and when we arrived it was a little awkward at first, didn’t really see anyone I knew well enough and didn’t know where to sit – it was like the first time you walked into the cafeteria when you were a kid and had to decide which table to sit at. Then I saw Gannon, met his beautiful wife and found a place to claim! 

 (Awesome bootcamp peeps - MIA James and Keho)

The rest of the night was so much fun! I was able to introduce my husband to the people I had been talking about for months (Dave, Kevin, Dani, Renee, Kyle, Gannon, James, etc) and just have a good time with good people. The wine made it a good time too! The photo booth was too much fun and wish we had taken more pictures but I have the memories locked in my brain! I also got to meet people that I have never met before, even though we are friends on facebook. It was nice to finally see them in person (Stacia)!! I think since joining CrossFit I have added so many new friends and really love the community!! I hope that after the 90 day challenge is over that it continues – I don’t know how it can’t as I have the Kool-Aid running in my blood! 

Bruising – steps towards becoming a “crossfitter”

So after Monday’s workout of doing power cleans I had my first experience with bruises!! At first I didn’t notice them but then I went to work and of course wore a low cut sweater and everyone was asking me what happened. Yep I had three bruises that almost looked like finger marks on my collarbone, see below:

As the day went on the bruises got darker and darker . . . working at a high school I even had a student ask me if they were hickeys!!! It wasn’t until I got to CrossFit and showed my bruises off that I knew I was on my way to becoming a crossfitter! (Then Dave game me the idea to write about it in my next blog, so my Aruba blog will have to wait)

Then we worked on snatches on Tuesday and I always end up with blisters and bruising on my thumb and a nice bruise on my thigh! It was a couple days of abuse but I enjoyed every minute of it!!

I can definitely see that I am making progress with crossfit. Tuesday I actually did my first handstand but didn’t hold it for two long. I love going to Kim’s class Tuesday nights because she is always pushing us to take our workout to the next level. The snatch is one of the movements I struggle with – my hands instantly blister. Kim did a great job helping me with the move and walking me through the steps – even saying have the bar hit my boobs!! J It worked and made me get the snatch move down a little better (still not perfect).

This week the workouts were tough and although Kevin wasn’t there pushing me, I had Alex, Dave, Pat and Kim there to keep me motivated. I have started to see some great results so far losing 12 pounds, 5” from my waist and 3.5” around my hips. I also came home Monday and did the P90X ab ripper workout to start working on strengthening my core.

I am looking forward to the next 31 days and hope to continue seeing some more amazing results and becoming a stronger crossfitter in the end! 

A Reason to Thank

This week I have been reflecting on what caused me to make this change and jump into CrossFit. A little less than four years ago my life changed forever. I was preparing to marry my best friend and was moving onto the next chapter of my life when another life changing event happened, I lost my mother four days before my wedding. To this day it was hardest week I have ever faced in my entire life.

As I struggled to understand the reason why I lost my mom and what happened I started to forget to take care of myself. My mother was the best at taking care of others, but never took care of herself. She hadn’t been to a doctor for a checkup since I was born, dentist – forget about it. Everything I knew about her side of the family’s health was through my aunts. My mother had lost her father at a young age due to heart disease and we always struggled to convince her to see a doctor.  When she unexpectedly passed away it was due to heart disease. That week was the longest week for me; we had a wake, funeral and a wedding all within days of each other. I was so thankful to have such an amazing family and friends that helped us get through all of it.

I was angry that my mom had made such bad health choices and her life was taken so early because of it. I had thought I was good at going to the doctor, going to my yearly exams, seeing a dentist regularly and going to the doctors when I knew something wasn’t right. As the years have gone by I have worked through my feelings of losing my mom but didn’t realize how unhealthy I was getting. My eating habits and weight was getting to a point I was no longer comfortable. None of my clothes were fitting and the number on the scale kept creeping higher and higher. Around October I went to see a Medium (don’t judge) it was an amazing experience and although some of the things didn’t seem to make sense the stuff about my mom was right on point. I felt validated about my feelings around my mother’s death and knew that she was always with me. It seemed to finally coming to the acceptance stage of grief!

This is when I knew I needed to make a change. I no longer wanted to accept my weight for what it was and needed to make a change. A few weeks later I heard about CrossFit from a good friend, I had heard about it before but never thought it was something I could do. I finally got the guts to call and set up an appointment to learn more about Albany CrossFit. After playing phone tag with Murph for a day or two we finally made an appointment for me to come in. I was nervous walking in, not sure where to go, who Murph was or what I was expecting to see. As we talked it seemed as though CrossFit was going to be new but just like everything else I had tried in the past – going to commit to the boot camp but not follow through at the end.

Fortunately I met some really amazing people who kept me motivated throughout bootcamp and welcomed me into the WOD world when I transitioned. Throughout bootcamp I didn’t make a ton of progress with my weight but I learned a lot about CrossFit and how capable I was on continuing on. I now truly know what it means to be healthy. It is not just going to a doctor regularly but taking care of myself through exercise and eating healthy too. I finally feel good and don’t want to lose that momentum. I have been going to around 4 WOD’s a week and following Paleo/Primal eating habits. There are a few things I haven’t been able to let go of but the few changes I have made are really working!

 I can’t even begin to express my gratitude towards everyone who has influenced me at CrossFit:

Kevin – Thanks for being such a great coach, every WOD you are always pushing me to finish and put my best foot forward. You truly are a great person and always help me get through the butterflies of trying a new workout!

Gannon, Renee, Kyle and Dani – Thanks for being awesome friends! I am so thankful to have gone through boot-camp with you guys and still staying in touch. I think the group text has definitely helped keep me on track and I love having (at least) one of you there doing the WOD!

Dave – For always letting me get my whining out and then pushing me past what I thought was my limit. Seeing the progress that I have made so far is what is holding me accountable to work harder in the WODs and you reminded me of that Monday.

James – Thanks for working with me one-on-one for the snatch and the back squat. I lack confidence in certain moves and you are great at helping to build that up!

Mary, Lynn and Carmen – Thanks for welcoming me into the CrossFit community! I felt so welcomed by all of you and Carmen I can’t begin to thank you enough for pushing me through those Burpee’s!!!

(I might need you again day 90 to get me through them again!)

Albany CrossFit – Thank you for being such a great place. You really have made a huge difference in my attitude toward being healthy and making better choices. Your coaches are the best and I don’t think that I have met anyone there that hasn’t been welcoming and supportive! (Even Andrew who had me do FRAN wrong the first time and coached me through it the second time!)