So lately my workout regimin has been really dynamic - as in, I've been doing a whole mash of different things every day. I've really liked cross-training as it has kept my body guessing. I've also been using it as an opportunity to learn new exercises to add to my program designing for clients. Definitely a win-win situation.
A few days ago I decided I was gonna bear down and really get my pull-ups into gear. I do jumping pull-ups because normal ones are just so freakin' hard...unfortunately most women aren't gifted with a lot of natural upper body strength so pull-ups don't come easy. But as I've been on a bender of challenging myself in different ways, I decided pull-ups would be my next big project. First, I have to train my back and bis to get used to the motion of the pull-up.
The workout I decided to use to jump into them is Crossfit.
Crossfit is an incredibly challenging, high intensity workout program used in many military units, police academies, athletics, etc....but can be scaled down for anyone. One of the main challenges is time: doing a X number of sets or reps in an X amount of time. Or simply doing one set of one to several exercises for a ridiculously high number of reps. Ex: 100 burpees. Every day, the website posts a new WOD (workout of the day). If you're not up to some of the crazy workouts they plan, You can view past WODs and decide which ones you can handle or scale down.
Yesterday I did:
10 squats
10 pull-ups
10 pushups
for as many rounds as I can in 20 minutes. Turns out I actually made a mistake and it was supposed to be 5 pullups, 10 pushups, and 15 squats but I think what I did was just as challenging.
It was the first time I have done Crossfit in over a year, and I recall my last number workout to end up in 16 rounds. I was curious to see how I fared to the last time I did it, considering my huge improvement in strength and fitness.
I did jumping pull-ups which are still challenging to me. The workout was nothing short of insane, and even though I had my timer on, I was glancing at my watch to see when I was finished the torchure. Your heart rate raises FAST and after about 6 minutes I felt spent. But I pushed through...
I ended up doing 18 rounds. I had cramps. my chest was screaming, and my body was very warm. But the adrendaline rush is incredible. You hate your life while you're doing it, but you feel like a beast afterward. A weak beast, but I use that as motivation to get better.
Today my shoulders and back are tender so I think that's a good thing. I just gotta keep practising so that I can look as badass as those Crossfit girls!
Friday, May 28, 2010
Friday, May 21, 2010
Working with the Pain
In my last blog entry, I talked about how the Biggest Loser Marathon pumped me up so much that I attempted to run the next day. The reason why I am saying "attempt" to run is because I've been struggling with a lower disc bulge and messy hip muscles, both gifting me with Sciatica.
Sciatica halted my running with muscle spasms in my calf, tingling in my feet, and an aggravating soreness in my hip. With the aid of an athletic therapist and trainer, I tirelessly worked on strengthening my core, hips and hamstrings to better stabilize my stride.
But even now when I try to run, the sciatica runs with me until I have to stop, feeling completely defeated.
I tried doing short jogging intervals, walking for a couple of minutes, jogging for 1 minute. Even the minute of jogging built up that irritation. I tried 30 seconds instead. STILL.
After watching the Biggest Loser Marathon, I was in awe of the contestants fighting through the pain and discomfort that comes from not only carrying that much more body weight but running for miles and miles and miles. They would talk about how sore their knees or ankles were but then say they wanted to reach their goal (being a friggen MARATHON!) so badly that they just kept moving. They would walk for a bit then get back in to a jog. They worked with the pain, not against it.
So the day after, I decided I was going to give running another shot, but take the babiest step I could imagine so that I could reach my goal of getting through the trail without the intense sciatic irritation. My jogging intervals were gonna be 10 seconds. I know, sounds pathetic. My Boot Campers run for much longer than that. But I couldn't let my Ego get the best of me - I needed to set a reasonable interval so that the irritation didn't build up before I went back to my power-walking.
10 seconds fly. I paid attention to my form and tried not to let thoughts of sciatica enter my brain. After I finished the first interval, I made a point of celebrating this small victory. Sure, it was only 10 seconds of jogging, but I made it through without feeling pain. That small celebration lifted my positivity and I was good to go the rest of the way (just over 3 miles). Continuing with 10 second intervals, making sure I didn't get so gung ho that I went longer.
Towards the last few intervals, that discomfort in my foot arose, then my calf, then my hip. But instead of getting scared about it holding me back, I took deep breaths and reminded myself I only have a few seconds left. I tried my best to just accept the pain and allow my strength and determination push through. And it worked! I finished my trail and even though my total run time was so short, I felt victorious for saying that I actually ran. I felt strong, limber, and ecstatic. I will attempt this interval circuit a few times, while continuing my core stabilization exercises, and see how it impacts my gradual increase in interval times. I'll definitely keep you posted!
Sciatica halted my running with muscle spasms in my calf, tingling in my feet, and an aggravating soreness in my hip. With the aid of an athletic therapist and trainer, I tirelessly worked on strengthening my core, hips and hamstrings to better stabilize my stride.
But even now when I try to run, the sciatica runs with me until I have to stop, feeling completely defeated.
I tried doing short jogging intervals, walking for a couple of minutes, jogging for 1 minute. Even the minute of jogging built up that irritation. I tried 30 seconds instead. STILL.
After watching the Biggest Loser Marathon, I was in awe of the contestants fighting through the pain and discomfort that comes from not only carrying that much more body weight but running for miles and miles and miles. They would talk about how sore their knees or ankles were but then say they wanted to reach their goal (being a friggen MARATHON!) so badly that they just kept moving. They would walk for a bit then get back in to a jog. They worked with the pain, not against it.
So the day after, I decided I was going to give running another shot, but take the babiest step I could imagine so that I could reach my goal of getting through the trail without the intense sciatic irritation. My jogging intervals were gonna be 10 seconds. I know, sounds pathetic. My Boot Campers run for much longer than that. But I couldn't let my Ego get the best of me - I needed to set a reasonable interval so that the irritation didn't build up before I went back to my power-walking.
10 seconds fly. I paid attention to my form and tried not to let thoughts of sciatica enter my brain. After I finished the first interval, I made a point of celebrating this small victory. Sure, it was only 10 seconds of jogging, but I made it through without feeling pain. That small celebration lifted my positivity and I was good to go the rest of the way (just over 3 miles). Continuing with 10 second intervals, making sure I didn't get so gung ho that I went longer.
Towards the last few intervals, that discomfort in my foot arose, then my calf, then my hip. But instead of getting scared about it holding me back, I took deep breaths and reminded myself I only have a few seconds left. I tried my best to just accept the pain and allow my strength and determination push through. And it worked! I finished my trail and even though my total run time was so short, I felt victorious for saying that I actually ran. I felt strong, limber, and ecstatic. I will attempt this interval circuit a few times, while continuing my core stabilization exercises, and see how it impacts my gradual increase in interval times. I'll definitely keep you posted!
Thursday, May 20, 2010
Finding Inspiration
It's been a while since I've written a blog. I would come to my page at least once a day thinking that a topic would just appear, like pulling a rabbit out of a hat. But I would stare at my page, wondering what I could write to entice, inform, entertain...anything that will make a (and myself) satisfied . Nothing.
Then I watched this week's episode of The Biggest Loser.
The season is nearing an end and this week the remaining contestants ran a marathon. Know how many miles that is? 26.2. Know how many months they all have been losing weight until running this marathon? SIX. Yes, in just six months, these morbidly obese, out of shape, and very unhappy people worked their asses off every day to not only lose weight, but become so much healthier, from the inside out. Doesn't 6 months sound like a painfully minute amount of time to prepare for a marathon? I mean, people train year-round to get to that point, many of them in better shape than these contestants. And here they are, still carrying a lot of weight, running up and down hills for 26.2 miles.
As I watched the footage of their run (while mentally blocking out the cheesy music and dramatic shots), I couldn't help but get PSYCHED for the contestants. I was also in awe because I am not the runner I once was due to a nagging injury. But as I watched the BLers run/walk through knee pain and calf strains, inspiration just washed over me. They were able to mentally fight through any physical discomfort to just finish what would be one of the biggest feats of their lives. They were able to find the inspiration and motivation to go all the way. How can you not feel inspired by this?
You know, inspiration can come from many things...I was having a hard time thinking about a blog topic and this episode started a chain reaction of creativity. The next morning, I attempted to run, which further motivated me, which inspired me to think of several blog topics (breaking my drought), which made me think about all other ways in which I can become a better trainer, which made me excited about life in general.
Just like negativity can start a downward spiral of destructive actions, thoughts, etc...an inspiring moment can breed positivity, breeding motivation, breeding creativity...to not a downward spiral but an exciting climb up to the top.
Then I watched this week's episode of The Biggest Loser.
The season is nearing an end and this week the remaining contestants ran a marathon. Know how many miles that is? 26.2. Know how many months they all have been losing weight until running this marathon? SIX. Yes, in just six months, these morbidly obese, out of shape, and very unhappy people worked their asses off every day to not only lose weight, but become so much healthier, from the inside out. Doesn't 6 months sound like a painfully minute amount of time to prepare for a marathon? I mean, people train year-round to get to that point, many of them in better shape than these contestants. And here they are, still carrying a lot of weight, running up and down hills for 26.2 miles.
A pic of the cast at the beginning of the season - just six months later, 4 of them ran a marathon.
As I watched the footage of their run (while mentally blocking out the cheesy music and dramatic shots), I couldn't help but get PSYCHED for the contestants. I was also in awe because I am not the runner I once was due to a nagging injury. But as I watched the BLers run/walk through knee pain and calf strains, inspiration just washed over me. They were able to mentally fight through any physical discomfort to just finish what would be one of the biggest feats of their lives. They were able to find the inspiration and motivation to go all the way. How can you not feel inspired by this?
The Final Four before their big race. Daris (left) destroyed the previous BL Marathon Record with a time of 4:02.
Just like negativity can start a downward spiral of destructive actions, thoughts, etc...an inspiring moment can breed positivity, breeding motivation, breeding creativity...to not a downward spiral but an exciting climb up to the top.
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