4/2: 155.0
4/3: 155.2
4/4: 154.6
4/5: 154.8
4/6: 154.2
4/7: 153.2
4/8: 154.8
4/9: 152.6
4/10: 151.2
4/11: 153.2
4/12: 152.2
4/13: 152.2
4/14: 152.4
4/15: 153.2
4/16: 152.2
4/17: 152.0
4/18: 151.8
4/19: 152.0
4/20: 152.0
4/21: 152.0
4/22: 152.6
4/23: 151.4
4/24: 151.4
4/25: 151.6
4/26: 151.8
4/27: 151.6
AM Workout - Spin class. Regular awesome instructor was out today and a substitute who clearly rode in on the crazy bike led the class. The sub instructor was extremely fit and motivated (which is to say that she actually kinda scared me...and that doesn't happen very often). Unfortunately, what motivated her was apparently rage at her daughter who didn't clean the bathroom, her improperly dosed medication, complaints about her from previous classes, etc. etc., all of which was discussed at length and at random. The class was like 60 minutes of sub instructor's therapy session (another topic she was more than happy to discuss while leading the class) inflicted upon us in between totally ineffective bootcamp-style shouting: "this isn't supposed to be fun!" Net effect: even though sub instructor is supposedly much tougher than normal instructor, my workout was not nearly as strong because I was really unable to get into into the headspace which allows me to push myself. Kinda sucked, actually.
PM Workout - After the AM Workout, I really needed to blow off some steam, and besides, I got to work out with Alison again this afternoon! Yeah! So we did the Crossfit WOD.
WOD as rx:
5 Rounds for Time
95 # Sumo Deadlift High Pull, 21 Reps
21 Ring Dips
Modified:
5 Rounds for Time
65# SDHP, 21 reps (65# is the Rx woman's weight. Alison worked at 30#, but she might need to move up in weight next time)
21 Bench Dips (my feet were elevated, Alison kept hers on the floor. I attempted my first round as band-assisted bar dips and totally hated every minute of them. The bar didn't feel right, the band was awkward, my shoulders hurt in an ominous way, blah blah blah...so from round 2 on I moved to the bench dips.)
Alison: 11:03
Me: 11:13
All in all this workout was bad, but it wasn't, like, insanely bad. Perhaps I should have been pushing the SDHPs faster. I felt like I was at 10-minute workout type intensity. I.e., hard but not all out 1 minute sprint-puke hard and not, wow, this is going to go on for 60 minutes...I better settle in for the suck and think efficient hard like yesterday's Terrible 10. In other words, I think the intensity was about right.
On the other hand, since both Alison and I had energy for a Crossfit Endurance WOD after the Mainsite WOD, perhaps I am a big fat liar.
Run: 10:20 x 16
10 seconds on, 20 seconds out for 16 rounds. All out.
I set the treadmill at 8% incline and started at 8 MPH. By round 3 I was up to 8.5; by round 5 or so it was 9.0...over the next several rounds I increased speed to 10 MPH, which is when it started to get hard, and is probably where I should have started. Now I know. Incline stayed at 8% the whole time. I think Alison was around 8 or 9 MPH and maybe 6% grade, but not totally sure. Have to say, this too wasn't that bad, but here I know my intensity really should have been higher in the beginning.
On the food front, can I just say that it is shockingly easy to eat 2-and-a-half POUNDS of strawberries, melon, pineapple and kiwi if it is all delicious and just sitting in a big bowl in front of you? I've been easing up quite a bit on calories and have been consuming closer to 2200-2300 calories the past few days. If I really want to hit 150, I'll need to trim some of those calories, but at the same time, I am seeing such great gains in my fitness, and I can tell I am down at least a percent or two in body fat, I'm working out hard and I'm eating really good stuff, and I feel so great, it's hard to feel guilty over 500 extra calories of cantaloupe & pineapple. :)
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