12-11-14 Tuesday's workout was killer. I wanted to throw up for sure. I grunted. A lot. Tuesday's workout tortured my body, my whole body. Body torture is not a bad things. In fact, the last time I stepped on a scale I was 4 pounds down. That's 186lb for team Sam. I don't care as much about the 4lbs as I do about how my uniform fits. While it is still a bit tight and still a bit uncomfortable, I notice the difference in mobility and the fact that you can't see as much of my pocked lining....

I refuse to get bigger pants. I just have to shrink more.

Today's workout was equally brutal. I thought, mistakenly, that Thursdays were an easier workout because they are 'open gym' days. I were wrong. Yes, were.

I grunted today. I think I may have farted while I was squatting. To my fellow gym partners... sorry. Broccoli, ya know?

I'm sore all over, but at least I can rest for a bit before the next round of torture.

- Super Sam

12-2-14 Where has the time gone! With Thanksgiving and working overtime... let's just say I fell off the wagon for about a week. In fairness, I did not gorge myself on holiday delights. I am still watching the sugar intake and trying to stay with whole and healthy foods... as best as I can.

Stupid leftover deliciousness...

Turkey sandwich... with cheddar... with cranberry sauce... with alfalfa sprouts to you can pretend it has some redeeming nutritional value... mmmmmmm.....

Anyhow, today was my first crossfit workout in about a week. I did complete a Tabata workout and 30 minutes of cycling during my week long hiatus.

I learned some things today, as I learn every time that I complete a crossfit workout. Today I learned that while I suck at jumping rope, I still like doing it. I learned that jumping pull-ups are not easier than regular pull-ups. I learned that my max overhead press is 75lbs.. I learned that rowing still causes blisters, even if it is only for one minute. I learned that I cannot do over-heard bar bell presses out of cadence with my breathing.

And strangely enough, after recovering from this hour of fun (less sarcastic than day one), I feel the add need to go running. I can't go running, not right now. It is 22:31 and about 35 degrees outside. Neither of those things bother me. Running in the dark in traffic does bother me. I will have to find a solution for such dilemmas.

-Super Sam

11-13-14 Today I woke up at 13:30 in the afternoon (1:30pm). As per my usual routine, I went to visit Sandra for lunch and coffee. Lunch consisted on a leftover biscuit from Cracker Barrel and some leftover mashed potatoes. It was satisfying, but I also knew I would likely pay for it later. The potatoes weren't heavy on my stomach, surprisingly. I drank my coffee and got a glass of water down. Off to crossfit we go.

Today was open gym, so after the warm-up the workout was as follows:

Press (20x1)

     5-7 Reps X 3 sets

 

For Time

21, 15, 9

Dumb Bell Power Press

Kettle Bell SDHP

50 Meter FW b/w sets

 

Hard Effort For Time

20 Alternating Dumb Bell Snatch

9 Burpees

15 Dumb Bell Push Jerks

9 Burpees

10 Dumb Bell Thrusters 

 

 

     I knew there was trouble during the warm-up. My legs screamed during boot-straps. (Boot straps are like a squat, then stand bend over and go back down. They are simple and they stretch your hamstrings.) The simple warm up was discouraging. Where did my energy go? I suffered through the rest. During the dumb bell power press my arms got so tired that I accidently hit myself in the head. Yes, I just admitted that.  

 

     Burpees are my kryptonite. I feel clumsy. I suck at them. Despite that I completed my workout. I got my seat on. I pushed through and got it done. When I went to leave I couldn't raise my arms above my head to put my hoodie on. Even now, hours later, I feel like a spaghetti noodle.

 

     Eating right and hydration go a long way. I can only contribute my sluggishness to me not taking proper care of myself. This too shall change... I was also motivated to really start continuing working out on my days without crossfit.

 

This super hero is tired.

 

- Super Sam



11/6/14 was my last workout after which we promptly went out of town for a family thing. This workout had warm-up burpees.... try some. They're amazing... (picture my most amazing sarcastic voice). Then more stretching. Then push-ups. THEN the workout started.

Thursdays are open gym at the crossfit. I chose to do squats before rowing with the rest of the group. This time I did weighted squats for the first time. I grunted. I did feel quite beast-ish though! Then we completed a 5,000 meter (yes, five thousand) row. Being the competitive critter that I am, I finished second in the class. The guy who finished first had been coming to crossfit for a while. Even the instructor commented on it. I also finished with 8 blisters which I never felt until I stopped. I feel them now. I also recovered nicely from this workout. I again feel that I should be working out like this daily.

Well... until next time....

Super Sam

11-2-14, Tabata Hell was pretty awesome. It was intense. It was painful. I can totally feel it in my shoulders, hips, and lower back even a few days out. The weird thing is that I feel like I should be working out today as well. I have to wait until Tuesday to get my next workout in... but I am already feeling like I should be working out three days a week instead of two. I need to get my ass out there and run on the days I am not at crossfit, but for some reason I have not. I could even cycle, but I don't. I am not sure what the lapse is about. Maybe it is due to the work hours I have been keeping. Working 12 hour shifts makes for someone who wants to just sit when they get home. The cool thing about the Tabata workout is that I can do it anywhere. I just might see if I can squeeze it in tonight on a lunch break. We shall see. I like how working out makes me feel. I actually LIKE the soreness... but what stops me from killing it when I am not in the gym?

-Super Sam

Crossfit class #2. I was challenged by the first class and also surprised at my recovery. I wasn't as sore as 'bring your friend to crossfit' day. Then again it had only been two days. So, I was somewhat optimistic when I walked into the gym today.

Today I was introduced to "Tabata Hell". Yes, really. The workout had the word 'hell' in the title. One would think that 20 seconds of effort and ten seconds of rest would not kill you. If you are one of these people, try the Tabata workout. I have ALWAYS laughed and the people in the gym who grunted. I mean, who does that? Do you just want people to look and you? Today, I became one of those people.

If I ever laughed at you for grunting... I apologize. I now know this is from the exhausting effort to keep doing something your body is trying to tell you that you no longer have the energy to do. Thankfully my body pushed through and still completed the workout. I did not die. I also could not gracefully go from a standing position to a sitting position. I think I am waddling when I walk. My legs are gonna look like the Incredible Hulk at this rate. And, honestly... I'm down with that.

On the way out I met one of the other trainers. The trainer for the advanced class. In our short conversation he called me 'motherfucker'. I may love him. Perhaps one day I can build up enough strength to take his class.

I've got four days before my next crossfit class. I am thinking a good run and some cycling are in order. Maybe I will even grunt...

Super Sam

Today was the day. Sandra told me that if you were late to crossfit class that the instructor would make you do burpees. If you don't know what a burpee is, google it. Then try ten. Then continue reading. With that in mind, I made it to class a full 30 minutes early. I was awarded a freakishly small XL shirt, which is pretty bad ass looking, but it fits like a medium. Either way, I am all about the free stuff. I am also given a small yellow ball. It's to stretch my feet, something I have never done. You should try it.     

Class consisted of the military press, army crawls, a 400 meter sprint (I still don't know what a meter is). Then it was finished off with a 700 meter row. Then, last but not least... burpees.

This was all after the warm-up which consisted of teams squat jumping with weighted exercise balls then situps then... burpees... then repeat. then repeat again. Yea.

I was pretty sure I would die doing those army crawls. The first set I pounded out with no problem. The second and subsequent sets were ugly. When you have no core strength, it is difficult to keep your feet from sliding out from under you. Oh... and I guess I forgot to explain. An army crawl is like planking and touching your knee to your elbows. It's rough if you are out of shape.

When we got to the 400 meter sprint I felt a relief. I run, so this shouldn't be so bad. About 4 strides into the sprint I realized just how fatigued my legs were. I had to pull back a little or I would not have finished.

At the end of the workout I was able to walk out of the gym and not feel like I was gonna fall on my face (like I did when I went to the 'bring a friend to crossfit' class). I can already feel muscles getting tight.

I made it home, took care of everyone and most importantly I made a recovery drink with my Rockin Wellness.

So there you have it. I survived the first workout. I know the soreness will hit day two. I'm planning a recovery run tomorrow to keep loose and keep working out.

- Super Sam