run

Jalissa
5 rounds of
12 thrusters (35#)
20 box jumps (modified)
12 push ups

time to complete: 9:07

30 minutes stairmaster
20 minutes run on treadmill

muscle group worked: legs

just keep your head above

Alisha
5 rounds of
10 thrusters (45#)
15 pull ups (Smith rack)
20 sit ups

time to complete: 9:34

19:05 50 flights of stairs with 20# vest
30 minutes Stairmaster

muscle group worked: triceps, abs

grit

Sarah
5 rounds of
50 m walking lunges
30 sit ups
20 kettlebell swings (25#)

time to complete: 13:23

20 minutes Stairmaster
19:50 50 flights of stairs with 20# vest

muscle group worked: back

walking

10 minute run
50 flights with 20# vest
50 flights with no vest
time to complete 100 flights: 36:52

muscle group worked: chest, abs

angry chair

Jalissa Plus
5 rounds of
12 thrusters (35#)
20 box jumps (modified)
12 push ups (regular)
20 sit ups

time to complete: 11:21

10 minutes Stairmaster
19:39 50 flights with 20# vest (may have been 53 flights; I kept losing count)
17:30 50 flights with no vest
total: 37:09 for 100 flights of stairs (old gym)

muscle group worked: biceps

bulletproof

Someone asked if my weight vest was a Kevlar vest. I said "yes," of course.

Why would I need to wear a bulletproof vest in the gym?

5 rounds of
10 thrusters (35#)
10 pull ups (Smith rack)
10 push ups
10 sit ups

time to complete: 7:04
This was a pretty easy crossfit. I should have done more reps or more rounds, but I wanted to get to the stairs.

20 minutes Stairmaster
19:28 50 flights of stairs with 17# vest
17:53 50 flights of stairs with no vest
(time not comparable with previous times, as I ran a different set of stairs, which is taking me longer)

muscle group worked: shoulders, abs

antisocial

Jalissa
5 rounds of
12 thrusters (35#)
20 box jumps (modified)
12 push ups (regular)

time to complete: 8:38
My arms are getting stronger; I was able to complete 60 real push ups (above) without doing any girlie push ups. Thanks to my wonderful boyfriend who inspired me to get stronger on this exercise by telling me that modified push ups are for little girls. He always knows the right things to say to me.

30 minutes Stairmaster

50 flights of stairs
time to complete: 17:20
This time is not comparable to previous times, as I ran stairs at the newer gym, and they are slightly different than at the old gym.

muscle group worked: legs

no pain is forever

Sarah
5 rounds of
50 m walking lunges
30 sit ups
20 kettlebell swings (25#)

time to complete: 12:02

40 minutes Stairmaster

muscle group worked: triceps, abs

climb to the moon

If I climb 5 miles a day for 155 years, I will have climbed the distance from the earth to the moon.

modified Fran
5 rounds of
10 thrusters (45#)
10 pull ups (modified - on Smith rack)

time to complete: 4:46
This one was very challenging, but not overly so.

40 minutes on Stairmaster

muscle group worked: back

I went to the new gym again, and I enjoyed it. It is nice to be able to use slightly different equipment; I feel like I am able to get some variety.

new venue

I worked out at a different gym location (same company) tonight; it was wonderful! The equipment is in much better shape, and they had more of the machines (e.g. Stairmaster) that I enjoy using. I am feeling back to normal tonight, and my energy is high.

Angie
5 rounds of
20 pull ups (modified - on Smith rack)
20 push ups (50% regular, 50% modified)
20 sit ups
20 body squats

time to complete: 11:34
Although this is not a personal record, it is likely a more accurate representation of my abilities, as I focused more on form than speed. Additionally, I completed Angie at the very end of my workout, which entailed chest, abs, and a lot of cardio.

muscle group worked: chest, abs
I did not have a spotter, so I was not able to bench 95#. It's not worth getting caught under the bar and looking like an idiot.

10 minute run on treadmill
40 minutes on Stairmaster

feeling good

I am finally feeling better after the past two nights of being very worn out.

Shaniqua
5 rounds of
20 thrusters (35#)
20 sit ups
time to complete: 7:55 personal record!

50 flights of stairs with 17# weight vest: 18:23
30 minutes stairmaster

muscle group worked: biceps

so hard

I did not feel well tonight. I ran stairs but messed up the timer.

muscle group worked: shoulder, abs

breathe

rest day

show me your teeth

Fran
21 thrusters (45#)
21 pull ups (modified - on Smith rack)
15 thrusters (45#)
15 pull ups (modified)
9 thrusters (45#)
9 pull ups (modified)

time to complete: 3:40

10 minutes elliptical crosstrainer
20 minutes stairmaster
10 minutes run on treadmill

muscle group worked: legs, abs

overtraining

Overtraining is a physiological and psychological condition that occurs when the amount and intensity of a person's exercise exceeds his/her capacity for recovery. A person who is overtraining may experience symptoms similar to burnout and may begin to lose strength. A person must get an adequate amount of rest to balance out the amount of training.

Signs and symptoms of overtraining:

Low white blood cell count
Persistent muscle soreness
Fatigue
Elevated resting heart rate
Reduced heart rate variability
Increased incidence of injuries
Inability to complete workouts
Irritability
Depression
Breakdown
Insomnia
Decreased appetite
Loss of motivation
Loss of enthusiasm
Reduced performance
Decreased concentration

I am not currently experiencing any of the above symptoms.

Information adapted from wikipedia and other online articles.

extraordinary machine

Sarah

5 rounds of
50 m walking lunges
30 sit ups
20 kettlebell swings (25#)

time to complete: 12:00

50 flights of stairs with 17# vest (19:27)
50 flights of stairs with no vest (17:14)

time to complete: 36:41

muscle group worked: triceps

running with scissors

30 minutes Stairmaster
50 flights of stairs with 17# vest (18:55)

muscle group worked: back, abs

one hundred

Shaniqua
5 rounds of
20 thrusters (35#)
20 sit ups

time to complete: 8:05
This beats my PR by over one minute.

50 flights of stairs with 17# weight vest (18:23)
50 flights of stairs with no vest (17:13)
time to complete: 35:36

muscle group worked: chest
My gracious boyfriend spotted me on a few sets of 95# on the flat bench and incline bench.

I do not have any racy stories from this evening's adventures at the gym, so I will recount a conversation that happened about six months ago.

Sketchy Bro: You look familiar.

Me: That may be because I am here every day.

SB: (looking me up and down) It shows.

Me: Umm.

SB: I have travelled all over the world, and you are one of the most elegant women I've ever seen.

Me: Ok.

SB: Will you let me take you out to dinner.

Me: I have a boyfriend. (A small lie, as I was single at the time, but he might be out there. Somewhere.)

SB: So? I have a wife. This is 2009, girl!

hieronymous

It rhymes with anonymous.

No name crossfit:
Five rounds of max reps
push ups
pull ups (modified)

I did about 10 of each during each round. It took me about five minutes. It felt kind of lame, but I needed a lighter workout. The last two nights have been intense.

The guy who is stalking my boyfriend appeared out of nowhere and asked, "Where's Joe?" I replied, "He's out saving lives." The guy went on awkwardly for five minutes about how I look like I've lost weight (I haven't), and am I sure I didn't lose weight (I am), and my stomach looks leaner (uh, thanks?), and he is now down to one beer every two days but it's not helping his gut (okay, then). He also went on about how he noticed me two years ago and how he thinks I'm in better shape now (true, but I declined to comment). I never noticed the guy until about two months ago when he came up to compliment my boyfriend's stamina at the gym.

I felt really tired tonight, and I was ravenously hungry on my way home, which is unusual for me.

muscle group worked: biceps, abs

spreading the crossfit love

People are really intrigued by my crossfit workouts. One girl gave me the evil eye while I was doing thrusters. Some dude asked me what I was doing running around the gym. I appreciate when people show genuine interest, and I am happy to help. But the evil eye thing bugs me. Keep yo' eyes to y'own self.

Kelly (modified)
5 rounds of
400 m run
20 thrusters (35#)
20 box jumps

I had to use the treadmills upstairs, and I lost 5 minutes running back and forth from the area where I did thrusters to the treadmills (about 37 seconds each time up or down, times 8)

time to complete: 23:41
I think I could do it in 18 minutes if I could use the treadmill on the ground floor.

I also did the Stairmaster for 20 minutes. No real stairs tonight; I needed a break. But I put more weight in my vest for tomorrow night.

muscle group worked: shoulders
I felt pretty strong doing several sets of 4-8 with 30# dumbbells on military press.

seventy five flights

No crossfit today.

20 minutes on the stairmaster
50 flights of stairs with 15# vest 18:33
25 flights with no vest 7:42
10 minute run (one mile)

muscle group worked: legs, abs
I am getting stronger. I was able to do 100 walking lunges with two 20# dumbbells.

train like a movie star

I had a great workout today; I felt very energetic.

Cindy
as many rounds as possible of
5 pull ups
10 push ups
15 body squats

number of rounds: 26
wearing 15# weight vest (beat my personal record with no weight vest, previously 22 rounds)

25 flights with 15# vest (11:19)
25 flights with no vest (6:11)
total of 50 flights
time to complete: 17:31

muscle group worked: triceps

Jason*, a trainer at the gym and casual friend of mine, informed me that I am overtraining. When he is in better shape than me, I will listen to his advice.

I first looked myself up and down and said, "Yeah, obviously there is something wrong with my workouts." I'm not sure he got the sarcasm. I then told him that I weigh more than my cholesterol and less than my IQ, so I think I'm doing okay, but that was way too much math for him to compute. After that, I put my headphones on and turned away. Time to get back to my workout, you know?

I am in good shape, I am healthy, energetic, and I'm getting stronger. I must be doing something right.

Jason cracks me up, though, in general. I went to the big boy (free weight) area of the gym to work on my triceps, and there was a new guy there, strutting around and surreptitiously checking me out. Jason came up and started chatting with me, and New Guy took the opportunity to ask Jason where to go hang out around here, as he was new to the area. He was talking about bars, trying unsuccessfully to impress (though I think he gave Jason his number on the way out - how sweet). Once again, insert ear buds and get back to work.

All in all, a good day with lots of fodder for my blog.


*names have been changed to protect the innocent (or guilty, as it were)

those eyes

Some woman at the gym stared at me with laser beam eyes for a good ten seconds as I stared right back. What is it they say about if you stare at someone for six seconds without breaking eye contact you either want to kill them or have sex with them?

I said to her, "What are you staring at? Do not get loud with me. I will cut you."

Fran
21 thrusters (45#)
21 pull ups (modified)
15 thrusters (45#)
15 pull ups (modified)
9 thrusters (45#)
9 pull ups (modified)

time to complete: 3:55
I beat my time from my last round of Fran a few weeks ago, when I used only 35# for thrusters, and got 4:08.

50 flights of stairs with 15# weight vest
time to complete: 19:11
My heart rate was around 155

muscle group worked: back, abs
My back is getting stronger. I am able to do four sets of 8-10 reps of 95-115 pounds with good form.

my precious

One woman in the locker room told me I looked good, and several people asked how much my weight vest weighed. I should have said something egregious, like 65 pounds. People seem to be really intrigued by my training routine; I don't understand why.

Precious

5 rounds of
5 flights of stairs
15 thrusters (15#)
20 sit ups

time to complete: 15:14

30 minutes on the Stairmaster

30 flights of stairs with 15# weight vest
time to complete: 10:57

muscle group worked: chest

snow cherries from france

It is snowing in Atlanta. I feel sick tonight; my heart rate was around 180 when I finished climbing stairs. I think I am coming down with something.

Mini-Eva (half of the regular Eva workout)
5 rounds of
run 400 m
15 kettlebell swings (30#)
15 pull ups (modified)

time to complete: 22:03

50 flights of stairs with 15# weight vest
time to complete: 17:55
I am happy with this time, as it is similar to my time with no weight vest when I first started running stairs 4-6 months ago.

muscle group worked: biceps, abs

escapades

I did not do any crossfit tonight. I felt emotionally exhausted. I did a shoulder workout and 50 minutes on the Stairmaster while I listened to one of the trainers fill me in on his romantic escapades. Fascinating. I love hearing about the inner lives of other people.

and they said marianne

A random woman in the locker room told me she thought I was losing weight.  Thanks, random lady!

Marianne

5 rounds of
run 400 m
15 thrusters (35#)
15 pull ups (modified)

time to complete: 21:51

I enjoyed this crossfit workout.

25 flights of stairs with 15 lb. weight vest
25 flights of stairs with no weight

time to complete: 17:59

muscle group worked: legs

keisha

The longer workouts like Cindy and Keisha get a bit boring.  When I do longer ones, it is better to add some cardio with the weight exercises, which keeps the workout more interesting.

Keisha

as many rounds as possible in 20 minutes of
5 pull ups
10 push ups (all regular, no modified!)
15 sit ups
20 body squats

number of rounds: 15

This one is similar to Cindy.

40 flights of stairs with 15 lb weight vest (15:51)
10 flights with no weight

time to complete: 19:24

muscle group worked: triceps

she's got bette davis eyes

Betty

5 rounds of
12 push press (45#)
20 box jumps (modified)

time to complete: 6:36

50-55 flights of stairs with 12 lb weight vest
time to complete: 19:33

muscle group worked: back

things get damaged

I enjoy the workouts that involve some cardio.  They are more challenging, and my adrenaline really gets pumping.

Precious

5 rounds of
5 flights of stairs
15 thrusters (35#)
20 sit ups

time to complete: 16:49

I attempted real pull ups with some assistance.  I was able to complete 3 sets of 4-5 reps.

muscle group worked: chest
I am benching 95 lbs for 3 sets of 6-8 with a spotter.

happy new year

Leticia
4 rounds of
400 m run
15 pull ups (modified)
15 kettlebell swings (30#)
15 thrusters (35#)

time to complete: 20:51

muscle group worked: biceps