Monday Miles : July 1 – 7, 2019

crossfit, lifting, monday miles, postpartum fitness, running

Well, I started running. I only added a minute of running for every four minutes of walking. It is a small step. A minute feels like nothing. But it feels big in that I have not ran for months and here I am starting to make my way. In some ways, I have a lot of hope. I am thinking about goals, especially now that I have a baby — what is possible, especially time-wise. But in other ways, it feels like I am starting completely over. Again. I fear I will never get faster, never go longer, and just stay in a sort of stagnant state, never improving. A little dramatic, I know.

I also did my first actual CrossFit work-outs this week. Yes, that is plural : work-outs. I did a rowing wod on Friday and joined for a partner wod on Saturday. Both days hurt in a good way. But I was happy to be sore in that just had a hard work-out way on Sunday. It felt good. I’m not sure when I’ll be able to start adding more weight yet. My core just still does not feel that stable. It feels stable for what I’m doing, but not more.

I’m hoping for a few last visits to my first and always favorite crossfit gym before we leave on Friday. We said a preliminary good-bye on Saturday and that was hard enough. I am going to be very sad for the official good-bye on Thursday.

Other than that, this week’s work-outs will probably be a little sporadic. We leave on Friday, so the main work-out will be packing and getting things in the truck and u-haul.

7 – 1 : Walk – 20 minutes, 1.17 miles.

7 – 2 : Walk/Run – 25 minutes – 4 minutes walk, 1 minute run – 1.63 miles. 2 x 15 bridges, 2 x 30 clam-shells.

7 – 3 : Rest.

7 – 4 : Walk/Run – 25 minutes – 4 minutes walk, 1 minute run – 1.64 miles. Bridges and clam-shells.

7 – 5 : Crossfit (!!!) – Rowing intervals. 1000m – 4:20 (this might be a PR for me); 500m – 2:16; 250m – 1:05; 500m – 2:20; 1000m – 4:40. So — yeah, this hurt. I’ve never been much of a sprinter and I was hoping to do a little better on my 500s (my last one, I was super pregnant and did 2:02). Still — it was a good way to see where I am and try to keep pushing forward.

7 – 6 : Crossfit (!!!) – Partner PK. Bruno was my partner. It was nice to work out with him again. 5 x 10 back-squats using 10 lbs. dumb-bells; 10 dead-lifts using a 35 lbs. kettle-bell; 400m run. All the weight stuff was heavily scaled, but I still felt it on Sunday. I ran every single one of those 400m. 1.31 miles (according to my watch).

7 – 7 : Walk/Run – 25 minutes – 4 minutes walk, 1 minute run – 1.74 miles. Bridges and clam-shells. Lots of stretching.

Totals : CrossFit – 2 hours; Walk/Running – 1 hour 53 minutes, 7.5 miles.

Onward!

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Monday Miles : June 24 – 30, 2019

crossfit, monday miles, postpartum fitness, running

And so finishes four weeks postpartum. Two more to go until I start running again. Not that anyone’s counting… And yes, I plan on taking it very, very slow.

Suddenly it got hot in Michigan! So hot that I am starting to wonder how I am going to handle the Texas heat in two weeks. I’m still walking outside, but I wonder if that will continue when I head South. I suspect the dreadmill…I mean treadmill…and I will become close friends for the exact opposite reasons I used one in Michigan. Even with it being the eighties up here and spending only twenty minutes outside, I return to the house drenched in sweat.

I made my first post-pregnancy visit to CrossFit last week too. Admittedly, I wanted to do the workout. It was body weight, so I figured it would be fine. Thankfully, my coaches are smarter than me and to the rower I went. Still — it was nice to be back and the rower was a nice change from walking outside.

For the most part, I’m feeling good. I still have about eighteen pounds of baby weight to lose. I gained forty-five pounds total, a good half of that disappearing in the first week postpartum. I’m trying not to care too much about it and focus instead on what I can do, but it is hard not to think about those numbers sometimes. Also, I would like to not have to buy new jeans. Just saying.

Here are my miles for this past week. This week I’ll start walking twenty-five minutes and hopefully will get another rowing workout in.

6 – 24 : Walk – 15 minutes, .8 miles. Romwod.

6 – 25 : Walk – 20 minutes, 1.24 miles. 2 x 10 : pelvic dips, bridges, clam shells.

6 – 26 : Walk – 20 minutes, 1.22 miles. 2 x 10 : pelvic dips, bridges, clam shells.

6 – 27 : Walk – 18 minutes, 40 seconds, 1 mile. Joined in for the warm-up at CrossFit. Row – 5k – 26 minutes, 45 seconds.

6 – 28 : Walk – 20 minutes, 1 mile.

6 – 29 : Rest.

6 – 30 : Walk – 20 minutes, 1.1 mile. Romwod. 2 x 10 : pelvic dips, bridges, clam shells.

Totals : Walk – 1 hour, 53 minutes – 6.36 miles. Row – 26 minutes, 45 seconds – 3.15 miles. All work-outs – 2 hours, 20 minutes.

Onward!

Monday Miles : June 17 – 23, 2019

monday miles, postpartum fitness, training

Week three postpartum: The biggest struggle was overcoming the temptation to run. I feel really good. I would put my discomfort at a 1 or a 2. I can tell that I am not 100% yet, but I do not feel run down or sore or anything. That said, I know this does not mean I’m ready to go out for a run. I know this does not mean I’m ready to walk into a CrossFit gym and start squatting (what is for me) heavy. I’m trying to be patient, but when the sun is shining (finally!) and I am feeling so good it is tempting, really tempting to not just try a minute or two of a shuffle.

This week I added some core exercises to the routine. I know enough to avoid planks, crunches, anything that will cause coning and exacerbate diastasis recti. I did a test — though I’m not sure how accurate it is — and I felt maybe a pinkie finger width of separation in my abs. I’ve never had clearly defined abs, but I will say this post-pregnancy — it is weird how squishy my stomach is and that my core strength is completely gone. I’m hoping to build it back up with bridges, pelvic tilts, and clam shells. I did very little this week, but I’m hoping to increase every week — just creating the habit now.

6 – 17 : Pelvic floor/Core exercises – 1x 10 bridges, 10 pelvic tilts, 10 clam shells. Walk – 11 minutes, .64 miles. Followed by Romwod.

6 – 18 : PF/Core exercises. Walk – 15 minutes, .84 miles. Followed by Romwod.

6 – 19 : PF/Core exercises. Walk (with Henry!) – 25 minutes, 1.14 miles.

6 – 20 : Yoga with Adriene – Yoga for Pelvic Floor

6 – 21 : PF/Core exercises. Walk – 15 minutes, .85 miles. Followed by Romwod.

6 – 22 : PF/Core exercises. Walk – 15 minutes, .89 miles. Followed by Romwod.

6 – 23 : PF/Core exercises. Walk – 15 minutes, .91 miles.

Totals : Walk – 1 hour 36 minutes, 5.3 miles. Yoga – 40 minutes.

This week I’ll increase walking time to twenty minutes — hopefully managing to get a mile in each walk.

Onward!

Memorial Day Murph at 39 Weeks Pregnant

crossfit, pregnancy

Last year I wrote a “race report” for my first Memorial Day Murph. At that point, I had only been doing CrossFit for less than a month. It was heavily modified with ring-rows and knee push-ups, but I finished and I was proud. I thought I would share a report from this year’s Murph — still heavily modified, because I am heavily pregnant. I am 39 weeks along — waiting any day (any second, really) for this baby to show up.

So what is Murph? RX’d it is 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, and another 1 mile run all done while wearing a weighted vest. Now, even under the best of circumstances, I would not be able to do this work-out RX’d. Last year, it left me completely drained and I could not walk right (from all those squats!) for at least a day or two.

Now I cannot walk right because of the baby. I was not planning on doing Murph at all. But all I have been doing is waiting for the baby. I felt like I had no events or any goals coming on to focus on and this has led to quite a bit of impatience on my part. Plus, I was starting to develop some serious fear of missing out and a little bit of a desire to give myself a nice pat on the back — look at me 39 weeks along, doing the Murph! (Humility is something I should work on.)

I mentioned wanting to do the Murph with another pregnant nooner. She asked if I would want to split it and do a partner wod — team Prego. We talked to our coach, who was encouraging. We signed up for the 10am heat. Here’s the thing, I knew I probably could do the whole work-out if I scaled it (ring rows, wall push-ups, etc), but it was more a question of should. I think doing half ended up being the better choice. I felt tired afterwards, but not drained.

Here’s how we did it — we walked 800m and split 20 rounds of 5 ring rows, 10 wall push-ups, and 15 squats between the two of us and finished with an 800m walk. I can honestly say that last 800m was super slow on my part. After each round, one of us would catch our breath while the other did a round. It ended up being a good plan, because I never felt winded or exhausted. I never had that “so much left to go, will I ever be done?” feeling.

murph2019no6

Murph2019no5

It ended up being a lot of fun. I got a good work out in, but was able to cheer for my partner and other members of my heat. I still felt impressed with my body, especially the fact that I could manage to do 150 squats a week before my due date. I thought I would feel jealous of everyone doing the full thing, but I ended up feeling just fine with the amount I did. Plus, I figured I still was wearing my own version of a weight vest!

murph2019no4

One thing I was hoping, which did not happen, was that doing half Murph would help encourage baby to make his or her appearance. A lot of people from my gym joked that I would have to name the baby “Murph” if a boy. I joked that I was trying to create an inhospitable environment in order to encourage baby to leave. It is Wednesday. Still no baby!

Did you do the Murph this year? How did it go?

 

Monday Miles (On a Tuesday!) : May 20 – 26 (38 Weeks Pregnant)

crossfit, goals, monday miles, running

Contains Amazon affiliate links. 

I feel drained. I still am not sleeping much at all. I thought I knew what heartburn was, but these last few weeks are showing me what heartburn really can be. It is more than an unpleasant annoyance. It rages. I get up at 3 in the morning, sit on the couch and pop tums, waiting for it to go away. Today was not one of those days.

I keep looking at half-marathon plans, dreaming of a post-partum running come back. My best half last year was a three times a week plan. I think that really worked for me and my body, so I’m thinking about getting Run Less, Run Faster and following one of those plans, after I’m all recovered of course.

I am less than a week until my due date. I did half Murph yesterday (will post about that soon — you can see last year’s here) and will keep working out, however modified, until this baby decides to make his or her appearance.

5 – 20 : CrossFit – Helen (modified) – 3x 400m row, 21 kettle-bell swings @ 15 lbs., and 12 ring rows. Even though I heavily modified Helen, I loved this work-out. Every time I would get back on the rower, I would feel another swing of energy and would try to sprint through it. I think it was just hard enough — I did not feel like I was overdoing it, but I also did not feel like the modifications made it too easy. 12 minutes 4 seconds. Walked – 1 mile, 20 minutes.

5 – 21 : CrossFit – for time – 4x 3 hang squat-cleans @ 50 lbs., 6 box step-ups @ 20 in.; 2x 6 hang squat-cleans @ 45 lbs., 12 box step-ups @ 20 in.; 1x 12 hang squat-cleans @ 35 lbs, 24 box step-ups @ 20 in. 12 minutes, 29 seconds. Another fun one. I think the hardest was the second set with the two rounds of six. It got just spicy enough.

5 – 22 : Rest.

5 – 23 : CrossFit – Row for 120 calories. 9 minutes 56 seconds. I did actually come in with a goal for this. I wanted to stay under ten minutes. I thought 60-100 calories was the hardest part, but after 100 calories I could muscle through it and just get it over with.

5 – 24 : Rest.

5 – 25 : Rest.

5 – 26 : Rest

Total : 3 hours, Crossfit. 20 minutes, 1 mile walk. 3 hours and 20 minutes.

Onward!

Monday Miles : May 13 – 19, 2019 (37 Weeks Pregnant)

crossfit, lifting, monday miles, pregnancy, training

I would be lying if I didn’t say it is just getting harder. I’m happy that I did a lot of walking this week, but I also have not been sleeping much — so nothing felt good for most of the week. Towards Friday, I started feeling a lot better, but I’m truly counting down the days now. My ankles are huge and swollen and everything for this week seemed to require a lot of motivation. I showed up though.

Things to improve on: Stretching, stretching, stretching. I suspect it is my lack of mobility, but the last thing I want to do is get on the floor and stretch even though I know my hips could use it.

5 – 13 : CrossFit. We did the Open Games 11.1/14.1 wod. Of course — I did it heavily modified. 10 minutes AMRAP – 50 single-unders, 35 lbs. hang power-snatches. I managed 4 rounds + 10 single-unders. Aside for all the jump-rope, I thought this was a fun work-out.

5 – 14 : Walk – 41 minutes, 1.5 miles.

5 – 15 : Walk – 40 minutes, 1.69 miles.

5 – 16 : CrossFit/Walk. The actual work-out called for a 5k time trial. I joined in for the warm-up and walked two laps of the 5k route. It was a good reminder that even when I really cannot do the work-out, it is nice to show up. 37 minutes – 1.89 miles.

5 – 17 : Rest.

5 – 18 : Walk – 53 minutes, 2 miles.

5 – 19 : Walk – 20 minutes, 1 mile. I actually stretched after this walk too.

Totals : CrossFit – 2 hours. Walking – Around 3 hours, 20 minutes. Around 4 hours of working out total (combined that crossfit/walk session).

Onward!

Monday Miles : May 6 – 12, 2019 (36 Weeks Pregnant)

monday miles, pregnancy, training

I am thirty-seven weeks pregnant. At this point, everything hurts. I’m exhausted. And while I was counting down the weeks and days until my due date (June 3) before, by the end of last week I became impatient. I woke up last week, just feeling different. Walking has become much more difficult. I waddle and cramp up. I cannot seem to get comfortable no matter what position I’m in — sitting, standing, laying down. These are all normal things, of course. Once again, I know I’m blessed that my only complaints about pregnancy have all been the normal things that come with pregnancy. But suddenly, I can see why that ninth month can be long.

I still managed to get some moving in this past week and hopefully will continue to until the very end. I’m not sure how much CrossFit I’m going to be able to do. Suddenly it seems that no matter what movement I do, I look down at my stomach and it is coning. From what I read, that is a big no-no and can contribute to diastasis recti, but it seems like no matter what movement I get torpedo belly. Just a couple more weeks, just a couple more weeks.

5 – 6 : Walk – 30 minutes. 1.34 miles.

5 – 7 : CrossFit – 3 push-press every 2 minutes, 30 seconds for 13 minutes : 55 lbs., 60, 65, 70, 70, 70. Alternate every 10 minutes: Held 20 lbs. overhead, 10 pull-ups with green band. This is what I mean by torpedo belly, I would be trying to do the assisted pull-ups (badly, I no longer can get my chin over the bar) and I would look down and boom cone. This was not there before.

5 – 8 : CrossFit – 5x AMRAP 2 minutes, 1 minute rest – 3 hang power-cleans, 50 lbs., 9 wall burpees (squat, wall push-up combo). 13.5 rounds. I loved this work-out. I’m sure it would have been much for difficult if I was actually doing the burpees, but it felt good to be able to move quick and to push myself. No cone baby, either. Walk – 40 minutes – 1.97 miles.

5 – 9 : Yoga with Adriene — Deep Stretch.

5 – 10 : Rest.

5 – 11 : Walk – 30 minutes – 1.37 miles.

5 – 12 : Rest.

Totals : CrossFit – 2 hours. Walking – 1 hour 40 minutes. Yoga – 45 minutes. 3 hours 25 minutes working out.

Onward!

 

 

Monday Miles : April 29 – May 5, 2019 (35 Weeks Pregnant)

crossfit, lifting, monday miles, pregnancy, training

Greetings from the land of raging heartburn and three hours of sleep! I keep getting told to enjoy my sleep while I can get it and believe me, I’m trying. However — I think when I start giving pregnancy advice, I might consider that the listener, especially if she is in the third trimester, is probably already not sleeping much. Tums can only do so much.

I’m feeling pretty positive though, because it is four weeks until my due date – June 3. Though I know first time pregnancies are more than likely to go over, I know there is an end in sight. I’ll admit I’m ready to have my body back. I’m ready to run again. I’m ready to lift to failure. And if you’ll permit me some vanity, I’m ready to start watching the pounds go down on the scale instead of up.

4 – 29 : CrossFit. 5 rounds for quality – 90 single-unders, 30 seconds double-under attempts, 3 squat cleans. Managed 50, 55, 55, 60, 60 lbs. for squat cleans. Oh man, this one was rough. And I’m pretty sure the only reason it was rough is because of all that jump-rope and my bouncing 35 week pregnant belly. Let me tell you — those two things do not go together well. I would stop every thirty to let things settle. I’ll admit I barely tried during the double-unders. I managed a few, but I treated the thirty seconds more as a breathing break.

4 – 30 : I didn’t go to CrossFit today and I cannot remember why. I suspect lack of sleep. I did go for a walk though — 30 minutes, 1.29 miles. Afterwards I followed it up with Yoga with Adriene – Stretch.

5 – 1 : Walk – 30 minutes, 1.4 miles. I think stretching the day before significantly helped how my walk felt. My hips have typically felt really tight, but I think I could treat this more like a leisurely stroll than normal. CrossFit – 2 rounds for time : 25 box-step ups, 20 inches; 50 air squats; 900m row – 16 minutes, 56 seconds.

5 – 2 : Walk – 30 minutes, 1.38 miles. CrossFit – “Diane.” I jokingly referred to my version as “Knocked-Up Diane” because it was so far from the actual benchmark work-out. 21 kettle-bell dead-lifts from a stack of weights (53 lbs.), 21 knee push-ups, 15 k-bell dead-lifts, 15 knee push-ups, 9 k-bell dead-lifts, 9 knee push-ups. 5 minutes 46 seconds. Probably for the best, since dead-lifts feel terrible to me pregnant or not.

5 – 3 : And then I was sick. I felt really awful this day. I was not planning on doing anything at all and then managed a mile walk after my massage. That is it. Walk – 22 minutes, 1 mile.

5 – 4 : Still not feeling the greatest. Rest.

5 – 5 : Walk – 40 minutes, 1.72 miles.

Totals : Crossfit – 3 hours. Walking – 2 hours, 34 minutes – 6.8 miles. Yoga – 22 minutes. 5 hours, 56 minutes total.

Onward!

 

 

April 2019 Goals : How Did It Go?

crossfit, goals, Harry Potter, reading, year of 1% better

If you’re new here, I declared 2019 the Year of 1% Better. Here’s a list of all previous goal posts.

January: Goals | Outcomes

February: Goals | Outcomes

March: Goals | Outcomes

April : Goals

I cannot believe April is over already. This is the first month where I mostly accomplished everything I wanted. Plus, I feel almost fully recovered from finishing up my dissertation. I think I finally actually relaxed and if you couldn’t tell from yesterday’s post, did plenty of reading.

I managed to be fairly consistent in non-dissertation writing — both on the blog, but also in my goal to keep a notebook a la Natalie Goldberg-style. I found an old one-subject seventy sheet notebook, figuring there was no need for anything special. After my usual morning routine, before I write the day’s blog post, I set the timer at ten minutes and write. I was not able to finish a notebook this way, but I was able to get some thoughts down. I think I only missed a handful of days, so I was pretty happy with the success of this goal. I’m planning on continuing it into May.

Not only did I manage to do a great deal of downsizing in the kitchen, but we have around five or six boxes of books ready to donate in the dining room. The house is looking a little more chaotic with all these to-go boxes lying around, but it is great to know that as we get closer to moving (another two and a half months — but at least a month and a half of that will feature a new baby) things will be done. The last time we moved — only a few blocks away, not cross-country — it felt like nothing was done, nothing was organized. I really do not want that to happen this time around with an infant and further to travel.

On average I ended up doing more than 2x CrossFit every week. I typically managed around three times a week, even PRing a few times. Not bad for a woman in her eighth month of pregnancy, I think! I’m hoping this is a sign of things to come for May. I may have to take it easy, but it is nice to keep showing up. I rowed almost every week and managed to finally get some walking in last week. Consistency, man.

My social media use is better, but still not what I would like it to be. I suppose this is going to be a goal I’ll keep renewing in the months (really weeks and days) to come. Some days are better than others. Some days I hardly think about it. Then the next day I find myself in a scrolling frenzy. I think reading more has helped — I reward tasks with another chapter of Harry Potter as opposed to checking instagram or facebook. It certainly is much more rewarding.

Overall, I would say things are definitely 1% better this month. I’m happy that I’ve added a new habit, gave myself some peace of mind with moving, and managed to stay consistent with my work-outs.

How did your April goals turn out?

 

 

Monday Miles : April 22 – 28, 2019 (34 Weeks Pregnant)

crossfit, lifting, monday miles, training

Finally — this week I actually managed do something, even if small, every single day. I’ve been pretty ok with going to CrossFit consistently, but I have lacked discipline and motivation to do anything on my own. For the last several weeks, I don’t think I’ve moved at all on the weekends, even if only to do some mobility work. I’m hoping to be able to keep this up — even with heading to Ohio this weekend. I want to keep reminding myself to just keep doing the best I can, knowing that what I can do is just going to keep declining in the weeks to come. I just need to work on trying to be ok with that.

4 – 22 : Row – 10k : 54 minutes 29 seconds. I’ve been keeping up with my one day a week of rowing. I thought I would try to see how a 10k felt. It was…boring. Also, it is really disheartening to google “what is considered a good beginner time for row 10k?” Even with pregnancy, I am slow, slow, slow. I like the rower though. I’d like to be able to continue with longer rows post-pregnancy too and add that to the routine.

4 – 23 : CrossFit – Find the 2 rep max on a hang power-clean. I did 80 lbs. The work out called for power-cleans, but I can hardly bend over to get things from the floor anymore. Still — 80 lbs. is a hang power-clean PR for me. Followed by – find max reps for strict ring dips. Of course, I cannot do one strict ring dip, so I used a green band and managed to do sixteen before calling it good enough. We finished with a 500m row, going as fast as we could. I managed 2:02. This is around my PR (I think is 2:01?) and I hope once this baby is out, I can finally get under 2 minutes for a 500m row.

4 – 24 : CrossFit – Filthy 50. I actually had heard of this work-out prior to ever starting CrossFit, but during the last (almost!) year of doing CrossFit still had not done it. For obvious reasons, I did not do it RX’d and completely skipped the 50 knees-to-blow for obvious reasons, but holy hell, this may be one of the hardest work-outs I’ve done. What really hurt me were the arches of my feet. All the jumping with the pull-ups, push-presses, and single-unders killed them. 50 box step-ups 20 inches, 50 jumping pull-ups, 50 kettle-bell swings – 20 lbs., 50 walking lunges, 50 push-press at 35 lbs., 50 back extensions at 35 lbs., 50 wall-balls at 10 lbs., 50 squats and wall push-ups, 50 single-unders. 29 minutes 50 seconds.

4 – 25 : Yoga with Adriene – Yoga for Tired Legs. I needed some serious recovery time after the previous day’s work-out, but still managed to do active recovery instead of sit around recovery.

4 – 26 : CrossFit – Find one rep max for strict press. 75 lbs. This is a PR. Some days these feel super hard for me and I feel like I struggle just lifting the barbell. Other days they seem fine — hard, but doable. I’m happy with this win! Followed by 3 rounds for quality – 10 jumping pull-ups, 20 knee push-ups, 30 squats, finished with a half mile bike sprint. This was Murph prep and though I probably will not be doing it this year, it was nice to see where I am. I mean last year I was doing ring-rows, so jumping pull-ups is a big improvement.

4 – 27 : Yoga with Adriene – Yoga for Beginners. Such a good recovery video, even though I keep having to adjust things for how big the baby has become.

4 – 28 : And finally, after weeks of saying I was going to, I finally took a walk. Bruno and I took a 30 minute walk in the afternoon. It was slow. My stomach felt cramped the entire time, but I walked about 1.3 miles. It was so nice to just be outside and enjoy the sunshine though. I still miss running, but it was nice to just do something outdoors.

Total : CrossFit – 3 hours. Row – 54 minutes. Yoga – 1 hour and 15 minutes. Walk – 30 minutes. Around 5 hours and 30 minutes. It was a good week.

Onward!