come clean

Okay, I'm going to try and take the night off tomorrow. My body really needs it. I'm plateauing out again.

10 minutes stairmaster

muscle group worked: chest
plus some thrusters and clean & jerks

50 flights of stairs with 20# vest
50 flights of stairs with no vest
time to complete: 37:38

enchanted

i had a great workout today, and finally got back on the stairs after being too sick/congested for the past week and a half.

however, i felt a little weak, or at least not stronger than last week. this is a result of several factors:
- having a respiritory tract infection for the past 10 days
- not eating much the past week, and the last 24 hours in particular
- not taking a day of rest this week

it's sort of counter-intuitive, but i get in better shape when i eat more and take a day off.

10 minutes stairmaster

muscle group worked: biceps

50 flights of stairs with 20# weight vest: 19:34
50 flights of stairs with no vest: 18:02

total time to complete: 37:37
These are pretty good times considering what i wrote above.

pump

10 minutes stairmaster
60 flights of stairs with 20# vest
40 flights with no vest

time to complete: 37:24

muscle group worked: back, abs
I did light abs with low weight and high reps.
3 sets of 8 pull ups with assistance
deadlift 95# (3 sets of 10) to 115# (1 set of 8)
dumbbell row 25# to 30#

eyeliner

5 rounds of
15 thrusters (35#)
15 kettlebell swings (20#)
15 sit ups

time to complete: 8:43

10 minutes stairmaster
50 flights with 20# weight vest
50 flights with no weight vest

muscle group worked: back

scream like you mean it

18:52 50 flights of stairs with 20# vest
30 minutes stairmaster

muscle group worked: biceps

don't stop

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

time to complete: 8:02

17:18 50 flights of stairs
20 minutes Stairmaster

muscle group worked: shoulders, abs
The leg lifts I began about a month ago are beginning to show some results! I've been doing about 3 sets of 10-15 every other day, along with my abdominal workout.

in your head

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

time to complete: 8:51

30 minutes Stairmaster
17:39 minutes 50 flights of stairs with no vest

muscle group worked: legs

drifting

muscle group worked: chest, abs
I have been benching 6-8 reps for a few sets with 95#. I have to use a spotter, but I am getting stronger.

75 flights with 20# vest
25 flights with no vest

time to complete: 37:44

new month

No crossfit tonight.

30 minutes stairmaster
19:48 50 flights of stairs with 20# weight vest

muscle group worked: shoulders, abs

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

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

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

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.