Roxy keeps the ball rolling

[RoxyFreefall]

Hi All- More of the same. Nothings feels habit yet so I don't feel comfortable changing my goals just yet. New habits take time to develop, and I am determined and patient.

I will hit my 1 year anniversary with CF at the end of this month. I plan on comparing measurements, weight, and photos then.

Other things going on...My husband will be joining me barbell classes now. I am sort of excited by this. I will be in Las Vegas the week of April 9th. I am going to see P!nk March 14th (tomorrow). My daughter is doing much better at school. Lots of good stuff.

 

Challenge started March 12 for me (zero week). No time off for good behavior.

 

1) Food Tracking and Calorie Watching 0 out of 35 days

Nothing fancy here just track it and watch those calories. I will not get to obsessed over the macros or a few too many calories, as long as it doesn't get crazy

-I get 1 "free" non-tracked meal per week.

- I use My Fitness Pal for tracking

-Calories should be 1622 with a 125 calorie cushion for going a little over

-I don't pass fail based on Macros but I shoot for carbs to be around 100g or less and protein goal is at 158g (0.9g/lb of body weight)

 

2) CrossFit 0 out of 20 days

The goal is just to get to class. Barbell and a WOD work out can happen on the same day.

-Get to a class 4x per week or more

 

Side Goals:

1) Take care of my skin morning and night. 0 out of 35 days

2) Practice my spanish and polish 3 times per week. I use duolingo to learn, it has a couple of apps so there is no excuse. 0 out of 15 days

3) Practice my piano or music reading 1 time per week 0 out of 5 days

4) Still working toward some CF lifting goals:

-back squat = reach 150 pounds (currently at 130#)

-front squat = reach 130 pounds (currently at 115#)

-snatch = reach 90 pounds (currently at 75#)

-clean and jerk = reach 100 pounds (currently at 90#) COMPLETED Last challenge as a power clean and jerk. I want to accomplish this as a squat clean and jerk.

[Terra]

I'm jealous of your concert!  And you are totally on a roll right now and I love it!!!  

[Echoceanic]

3 hours ago, rmkwilson said:

Hi All- More of the same. Nothings feels habit yet so I don't feel comfortable changing my goals just yet. New habits take time to develop, and I am determined and patient.

 

 

Can I borrow some of that? Or can you sensei up and teach me? Cause I need to stop stressing about not having all the habits yet. :)) Excited to see how you do.

[Tanktimus the Encourager]

Following for more open smashing.

[RoxyFreefall]

2 hours ago, Echocheanic said:

 

Can I borrow some of that? Or can you sensei up and teach me? Cause I need to stop stressing about not having all the habits yet. :)) Excited to see how you do.

I would if I could. Take one day at a time and remember your WHY. Sometimes all it takes is to remember why you are doing it. I have 2 whys. I keep them in mind 24/7/365. I don't always succeed with my goal for the day, but I always pick myself back up and try again. Keep up the fight and you will improve everyday. Remember too, that you may never reach your goal...goals change with time. Strive for improvement and progress.

Thanks for being here

 

1 hour ago, Tanktimus the Encourager said:

Following for more open smashing.

Thanks for joining me Tank.

[DarK_RaideR]

Following to see you take on 18.4 and 18.5!

[Mr_Willes]

5 minutes ago, DarK_RaideR said:

Following to see you take on 18.4 and 18.5!

 

[RoxyFreefall]

20 hours ago, Terra said:

I'm jealous of your concert!  And you are totally on a roll right now and I love it!!!  

Hi Terra. Hope things are going well. Glad you are here.

 

5 hours ago, DarK_RaideR said:

Following to see you take on 18.4 and 18.5!

Welcome. I hope I can perform okay for the rest of the open.

5 hours ago, Mr_Willes said:

 

Hi Mr_Willes, welcome.

[RoxyFreefall]

Monday and Tuesday, Days 1-2:

I have been super busy at work, but I can see the light at the end of the tunnel. So I am happy about that. Priority projects that are large and on a time schedule really suck.

 

Since Saturday I have been dealing with pain down my right arm and some lower back pain. The back pain is a re-occurrence from 2 weeks ago, after 18.1. The arm pain is new and I assume from the pull-up attempts. I usually see my chiropractor at the box on Thursdays, but felt the pain couldn't wait. I spent the weekend trying to stretch it and roll it, but that didn't help. So I went to his office Monday night. I got to use the rolling table before he did the adjustments. (He doesn't have any cool toys at the box) He found my trap was super knotted up, my neck was in terrible shape (which he then adjusted), and my back needed adjustments. He also had to adjust my right wrist and elbow. He did dome muscle work on my trap and used the scraper thing, which sort of tickled and hurt at the same time. After all that we discussed a possible source of my neck issues...a combination of todays dependence on computers (which can lead to poor posture) and my anatomy. I am heavy chested which also leads to slumped shoulders and this neck and back trouble. So I will need to work on my posture (no slumped shoulders) and just see him regular. After that I mentioned I was going to ice my shoulder cause it still hurt. He was shocked, so put me on this electro-zapper-thing. It was weird and wonderful. In the end....I still hurt. I have been using biofreeze multiple times a day instead of pain killers. I don't like drugs, I avoid them if possible.

 

1) Food Tracking and Calorie Watching 2 out of 35 days

Complete both days, 1591 calories and 1728 calories

I have been so hungry lately, trying to fight it and not continually snack. It is getting tough. I think it is why my weekend was so bad. I hope this means my metabolism is cooking.

 

2) CrossFit 1 out of 20 days

Future Note: I will miss Barbell on thursday, but will make up what I can at home.

 

CF Corner:

1x1 Snatch did not hit a PR last night, but I came clse to my prior PR. Which is pretty good concidering my physical condition, 70#

1x1 Back Squat 135# PR

3x45sec unilateral farmer carries used 35#

3x30sec hallow holds

 

Side Goals:

1) Take care of my skin morning and night. Completed 2 out of 35 days

2) Practice my spanish and polish 3 times per week. I use duolingo to learn, it has a couple of apps so there is no excuse. 0 out of 15 days

3) Practice my piano or music reading 1 time per week 0 out of 5 days

[Tanktimus the Encourager]

Sore necks are the worst. I'm glad you got to go to the Chiropractor.

[RoxyFreefall]

Wednesday, Day 3:

Not a great calorie day, but it was all tracked and not completely out of control. It was concert night...P!NK Beautiful Trauma!

 

P!NK was as awesome as I hoped. Sets were amazing, she was funny and sang great. Her husband and daughter were next to us at the control center. We had floor seats, back row center isle. They were very good. Only thing better would have been at the stage. She used suspension wires and harnesses to move around the stadium toward the end so everyone got to see her. Best night I have had in a long time. Just wish I didn't have to be at work right now.

 

1) Food Tracking and Calorie Watching 2.5 out of 35 days

Half Points, 2000 calories

 

2) CrossFit 1 out of 20 days

Future Note: I will miss Barbell on thursday, but will make up what I can at home.

 

CF Corner:

 

Side Goals:

1) Take care of my skin morning and night. Completed 3 out of 35 days

2) Practice my spanish and polish 3 times per week. I use duolingo to learn, it has a couple of apps so there is no excuse. 0 out of 15 days

3) Practice my piano or music reading 1 time per week 0 out of 5 days

[Tanktimus the Encourager]

I'm glad you enjoyed the concert.

[RoxyFreefall]

Thursday, Day 4:

I took my free meal last night. I have a bacon cheeseburger with fries. MMmmmmm. But now that means finding healthy food for the weekend. That is okay, I got this...maybe. This week has been crazy busy and I'm tired of it. Let's see...huge rush project at work, short a person at work, 2 chiropractor appointments for me, appointment to get my hair done, try to get to barbell class, remember to take the leprechaun project with daughter to school (yesterday),  try to finish financial paperwork and get to bank, concert, and get my husband to finally get the cars repaired/recalls fixed. And lets not forget to do 18.4 tonight. And imagine that...lets add the worst cramps I have had in a while to the list this week...sorry that was TMI.

 

I'm tired.

 

1) Food Tracking and Calorie Watching 3.5 out of 35 days

Free day, Free passing point

 

2) CrossFit 1 out of 20 days

Future Note: I will miss Barbell on thursday, but will make up what I can at home.

 

Watched the open wod announcement at the box and watched our team leaders (our inner-gym competition team leaders) do the work out. It was a rough work out. 2 RX'ed and 2 scaled. The scaled (both women) did okay, our 58yr old women did great in fact. They were allowed lower weight and push ups from the knees.

 

CF Corner:

 

Side Goals:

1) Take care of my skin morning and night. Completed 4 out of 35 days

2) Practice my spanish and polish 3 times per week. I use duolingo to learn, it has a couple of apps so there is no excuse. 0 out of 15 days

3) Practice my piano or music reading 1 time per week 0 out of 5 days

[RoxyFreefall]

Friday-Sunday, Days 5-7: (Week 0 wrap up)

Busy weekend. I'm tired of being busy every weekend, it sucks.

I did get some new clothes. They were very much needed and will be taken to Vegas with me in a few weeks.

18.4 was done Friday night and barbell class Saturday morning was rough.

 

This week was bad. It is had been a bad ~10 days. I think stress affected me this week. My weight is up, I'm bloated, my skin is breaking out, and I'm tired. Time to refocus and get back to business. Maybe I will avoid a "free meal" this week...save it for Easter Sunday.

 

1) Food Tracking and Calorie Watching 5.5 out of 35 days

Friday Tracked, too many calories = 1/2 pt

Saturday Passing = 1pt (bad food choices but I am so close to my calorie range, I'm passing it)

Sunday Tracked, too many calories = 1/2 pt

 

2) CrossFit 3 out of 20 days

 

CF Corner:

18.4 was rough, but I did better than I thought. But I wasn't giving myself much hope. I thought I would get to the first set of 21 push-ups and use up my time on them. They had to be done from the toes with good form. I managed to get to the second round (only 15) and got 10 of those done. Score 67. Not good, but okay.

 

21-15-9 deadlifts (95#) and hand release push-ups

then

21-15-9 deadlifts (135#) and bear crawls 50m

9min time cap

 

Barbell:

3,2,1,3,2,1,1,1 Snatch (55#, 60#, 65#, 55#, 60#, 65#, 65#, 65#)

8reps heavyish push press, then 2x8 -10% push press (55#, 50#)

4x8 Kang Squats (35#)

Super set: 4x10 barbell roll outs and 4x45sec unilateral farmer carries (35#)

 

Side Goals:

1) Take care of my skin morning and night. Completed 7 out of 35 days

2) Practice my spanish and polish 3 times per week. I use duolingo to learn, it has a couple of apps so there is no excuse. Squeezed in 2 sessions 2 out of 15 days

3) Practice my piano or music reading 1 time per week Squeezed in 1 session Sunday1 out of 5 days

[mediaguy99]

I'm a babe in the woods here--what is an 18.4???  Otherwise I salute you for playing piano!  I sit and play when I can but I haven't tried to learn a new song in nearly a year.  

[DarK_RaideR]

14 minutes ago, mediaguy99 said:

what is an 18.4

The Open is the first stage of each year's Crossfit Games, thus named because anyone can participate. Top-ranking athletes move on to compete at the Regionals and those who top those leaderboards advance to compete at the Games. For most of us common folk though, the Open is our stage. Each week for five weeks, a workout is announced and then people have four days to do it and submit their scores. For ease of reference, said workouts are named after the year they are announced, with the number after being the week they were announced. Thus, 18.4 is the workout announced for the fourth week of the 2018 Open. Hope that answers your question.

[RoxyFreefall]

16 minutes ago, mediaguy99 said:

I'm a babe in the woods here--what is an 18.4???  Otherwise I salute you for playing piano!  I sit and play when I can but I haven't tried to learn a new song in nearly a year.  

18.4 is work out #4 of the CrossFit Open Games for this year. (International Online competition.)

Thank you. I am relearning the piano. I learned as a kid, but never got very good. I do weekly music reading to strengthen that skill. Once I get much better at that then I will sit back down at my piano seriously. For now I just sort of plunk away at things.

[TGP]

there seriously is a nice little community of pianists here at NF.

its pretty cool.  not an easy thing to master at all... 

 

out of curiousity; do you google for new music then try to play that?  how does the weekly music reading work??

[RoxyFreefall]

35 minutes ago, TGP said:

there seriously is a nice little community of pianists here at NF.

its pretty cool.  not an easy thing to master at all... 

 

out of curiousity; do you google for new music then try to play that?  how does the weekly music reading work??

There are some really nice free apps for iPhones that I have been using to read music. I have two that I use. One times me. I have a minute or something to read as many notes as I can. It them scores me on the number of notes and accuracy. The other tracks how long it takes me to read 50 notes. The apps are helping. I am starting to remember some of the notes on the grand staff by site. But not all of them yet. Knowing some is helpful. I can then figure out the rest, but I want to be able to read the grand staff smoothly.

I also went to a local music store... the one I took lessons at as a kid. He remembered me and had a lesson book for me. Sort of an adult lesson review book. I bought it and have picked up some others along the way at various places. I have also found sheet music online that can be downloaded.

[TGP]

depending on where you are at;

 my experience is that learning with the adult lesson books are fantastic

 

the music is (honestly) lame; but the challenge is written in a way to target just a certain attribute.

 

its tedious but true; improvement in the piano is often just in working on something tricky and specific; something that eludes you.  whatever sounds terrible and off; if its just over your head; when you get it....

 

its a great feeling

 

anyways, Its good to hear you are improving.  about downloaded music I know its tempting to try to find something free on the internet.  but in the end; music costs are trivial to the time it takes to master a song.  I am very happy user of a few different websites where you can easily buy and print sheet music for the piano.  I worried about scams but so far- I 've had good luck with a few places. 

 

ask me about them if your curious

 

I don't have the name handy on this computer (but I can easily look them up).

 

[RoxyFreefall]

Thanks. I have so much music right now that I don't know that I should invest in more. LOL.

The adult book has been nice. It has a small section for each key. I don't remember ever learning to start with postion 1 being anywhere but on middle c. So it has been a really nice challenge. I almost through the books lessons. I really should review some of the songs again. Stumbling on note reading makes it hard to get a song down pat. So that is why I have changed my focus to reading music and not playing as much.

It is a great feeling when you finally get a song smoothly. Music is such great therapy, it can also be frustrating while learning, but even that frustration seems theraputic...vs the frustrations and stresses of life/work.

 

_____________________________________________________________________________________________________________________-

Monday, Day 8:

I took a rest day last night. After helping my daughter with homework and finishing up some identity theft paperwork I rested. Took a long bath. Stress reduction is the name of my game this week.

 

1) Food Tracking and Calorie Watching 6.5 out of 35 days

Monday: good food day, tracked everything, macros looked good.

 

2) CrossFit 3 out of 20 days

 

CF Corner:

 

Side Goals:

1) Take care of my skin morning and night. Completed 8 out of 35 days

2) Practice my spanish and polish 3 times per week. I use duolingo to learn, it has a couple of apps so there is no excuse. Nope 2 out of 15 days

3) Practice my piano or music reading 1 time per week Nope Sunday1 out of 5 days

[mediaguy99]

Cool, thanks for the clarifications!

 

Reading music is hard.  Sight reading is super hard!  I worked on that for months a couple of years ago, playing all this crazy atonal Bartok stuff slowly, and never being able to go back and practice it over and over again was hard.  But I got better at sight reading.  Not good, certainly not great, but better.  And that's what counts!  And like any skill, the minute I stopped doing it, I got worse.  But now I know how to get better again.

[RoxyFreefall]

20 hours ago, mediaguy99 said:

Cool, thanks for the clarifications!

 

Reading music is hard.  Sight reading is super hard!  I worked on that for months a couple of years ago, playing all this crazy atonal Bartok stuff slowly, and never being able to go back and practice it over and over again was hard.  But I got better at sight reading.  Not good, certainly not great, but better.  And that's what counts!  And like any skill, the minute I stopped doing it, I got worse.  But now I know how to get better again.

It certainly takes consistency. I am also trying to learn new languages, so I just have to budget my time. Making sure I have a few minutes each week for everything.

___________________________________________________________________________________________________________

Tuesday, Day 9:

Good day. I had no dinner plans, but managed to keep to my macros pretty well. Barbell class last night. It went okay. Work has settled down a little. My boss is gone for the next 3 days... YAY...and left me sort of as her fill in. For minor things only, but it's a start.

 

1) Food Tracking and Calorie Watching 7.5 out of 35 days

Tuesday: good food day, tracked everything, macros looked good.

 

2) CrossFit 4 out of 20 days

 

CF Corner:

1. Back Squat Waves: 3 rounds of (3reps at 80% then 10reps at 60%) = 100lbs and 75lbs. *these went well. By round 3 you are starting to tire. Next week I will 5# or so.
2. 3x3 Snatch deadlift with a 6sec lower to ground each rep done at 90% of your 1rm Snatch =  65lbs
3. Upper muscular Balance Work 3x (10 bent over barbell rows + 12 push ups) = 55lb rows and knee push ups *my intent is to do as many full push ups as I can then switch to the knee to build these up to 12 push ups.
4. Core Work 3x (8 V-ups + 45sec Single Arm OH Carry) = 15# OH carry

Side Goals:

1) Take care of my skin morning and night. Completed 9 out of 35 days

2) Practice my spanish and polish 3 times per week. I use duolingo to learn, it has a couple of apps so there is no excuse. Nope 2 out of 15 days

3) Practice my piano or music reading 1 time per week Nope Sunday1 out of 5 days

[Emerald Eagle]

I'm glad you took some time out to get in some self care, it's so important Nice job on the barbell class to, those weights are no joke! I'm sure you're going to smash 18.5 this week!

[RoxyFreefall]

12 hours ago, EmeraldEagle said:

I'm glad you took some time out to get in some self care, it's so important Nice job on the barbell class to, those weights are no joke! I'm sure you're going to smash 18.5 this week!

Thanks EE. I feel weak when I watch my class mates, but I reflect back to where I started and I have progressed so far in 1 year.

 

Wednesday, Day 10:

Not a bad day, kept it together. It was a busy evening. Took my daughter to Kids Fit at CF and talked to the head coach while she was in class. He said I can always do class and leave early. He would rather see me squeeze in 45 mins then nothing at all. I didn't take class while hers was going on because I knew we had to leave as soon as she was done. But in two weeks when she has back to back classes I will squeeze in a WOD.

 

Also talked to coach about the continuing nutrition counseling they have. (For the folks that did one of the intro courses...like my husband) I didn't know you could pay for a continuing program. He gave me lots of details for me to pass on to my husband. Hubby is going to look into it. Coach also told me that the program has women on 1200-1300 calories to lose weight...I was in shock. That is so low. I would be so grumpy eating that low. I will stick with my plan at ~1640 calories thank you very much. LOL

 

18.5 announcement today, the last for a year. I am sort of nervous about this one. I think all 3 choices will be ugly and we will have to pick one. BUT it's the last one...we can do this. Tackle it head on.

 

1) Food Tracking and Calorie Watching 8.5 out of 35 days

okay food day, tracked everything, macros looked okay. Calories are a little high but acceptable.

 

2) CrossFit 4 out of 20 days

 

CF Corner:

 

 

Side Goals:

1) Take care of my skin morning and night. Completed 10 out of 35 days

2) Practice my spanish and polish 3 times per week. I use duolingo to learn, it has a couple of apps so there is no excuse. Spent some time Wednesday 3 out of 15 days

3) Practice my piano or music reading 1 time per week Nope 1 out of 5 days