My new fitness routine

   I am away from my CrossFit - have you noticed?  I think ... 5 weeks now?  Too long to be calling myself a CrossFitter, that's for sure.  I got busy (I know, lame excuse) with other projects, and honestly was not getting enough sleep to give up an hour to the gym.  Now that I'm home I get enough sleep but the gym is a half hour away. I want to build the gym back into my routine, I really did enjoy it, but in the meantime, I haven't given up on the journey to the healthy part of the happy and healthy homestead.  I'm on what Hubby jokingly calls FarmFit, which is just a fun way of saying "I keep busy working around the homestead."  Here's some proof:

FarmFit :)

   Sure, I have a trailer for my little riding mower, but it was a small trek from the cinder block pile to my garden, and using the wheelbarrow saves a little gas and builds a little muscle.  So I get to save money and get a workout while the job gets done, in about the same amount of time.  Bonus!  So, instead of going to the gym alone, I am working around the property, hiking, and playing with the kids to stay fit.  Speaking of which, now that I planted my new cedar trees, I need to patch my bike inner tube to go riding later this week, after I chainsaw some big logs into firewood.

   There's always something!

Joyfully yours,
K

Fitness: Week of 1--8-16

   Since I'm not meaning for this to be a Fitness blog, but it is a part of healthy living, I'm going to summarize my workouts for a week.  The dog walk was cold. It was about 38 degrees, but wet and windy. BRRR. Thanks, I'll take a clear snowy day instead.  Both CrossFit days were good, except the AMRAP was bad-good. You know, when something feels and, but is good for you, so you do it anyway.  It had me breathing heavy and taking lots of breaks.  The workout doesn't sound that hard, but it's a push to get them done.  I did have to look up the kettle bell swing to make sure I was going to do it right, and I ended up using a dumbbell because our smallest kettle bell is too heavy for me.  I could still feel all the muscles the next day, so I'm guessing I did the right amount.  I was hoping to get a hike in this weekend, but that didn't happen.  I'm crossing my fingers for next week!

Joyfully yours,
K

1-10-16 Walk dog in Rain. 1.84 miles
1-11-16 CrossFit. 250m on row machine, 20 box step-ups, repeat 8 times.  21 minutes.
1-13-16 CrossFit. Warm-up of 250m on rower, 25 push-ups, 25 sit-ups, 25 squats. Then 7 min AMRAP: 7 Burpees, 7 kettle bell swings at 15#.  Score: 5+5.

Fitness 12-7-16

   You know, technology is great, except when it doesn't work.  I deal with this a lot at work.  We have electronic records of all kinds, which is great, but when a system or network is down, it is very frustrating.  I feel like I can't do my best without them.  Then I think, we did without this for years! and am amazed at how dependent we are on technology sometimes.  Anywho, my computer's power cord decided to fry itself last week, so I am laboriously typing this out on the tablet while waiting for the big brown truck.  Ok, it's not that bad, but it is faster with a real keyboard.  I think everyone should take typing, by the way.  If not for work, then just to make yourself more efficient.

   On to fitness for the day!  Thursday, that is.  Wednesday was sort of a rest day, only because I wasn't going to work out that night, then hike first thing Thursday morning.  It was my coldest hike yet- 28 degrees!  Brrrr!!!! And snow! None on the ground, but tiny bits falling from the sky.  The end of this trail isn't wooded like the rest, and oh my, the wind had picked up!  For all that, it was a surprisingly nice hike!
   Thursday night was CrossFit.  It was supposed to be a partner workout, but since no one is usually awake and working out when I do, I just made it work.  I did have to ask what the first part was.  Later I looked these up, to link on this page, and realized I was doing them wrong.  This just proves- if you are going to start working out, get a trainer, have a knowledgable partner, go a class, something so you don't hurt yourself.  I have enough experience to know how to keep myself from being hurt (stance, overextension, stretching, etc) but it would have been a more effective workout if I was doing these particular exercises the CrossFit way.  And I was not as sore the next two days as I thought I'd be; I think I should've used more weight on the second half.

Overall:
     Hike 9.16 miles in 2 hours, 23 minutes
     30 each Clean Burpee, for time. (Barbell, no weight, 7:40)
     40, 30, 20, 10 Sit-ups. Partner holds 25# weight overhead while the other does sit-ups; sit-ups must stop if weight isn't overhead.  (I did the sit-ups and held 10# overhead for a minute each rep)

Joyfully yours,
K

Fitness 12-6-16 / Nerd Fitness

   Yesterday I came across the website Nerd Fitness.  Let me admit here, I have a nerd side.  I can't help it.  I grew up in a house with Dr. Who, Star Trek, Dungeons and Dragons, Renaissance Fairs and the like.  I was looking for a beginner CrossFit workout, and came across this page with photos of Lego figures doing push-ups and pull-ups.  I had to check it out, and it's basically a group of nerds who are also into fitness.  A very good break from the stereo-typical Comi-con attendees and LARP players.  They aren't usually obese middle-age guys living in their mom's unlit basement eating burritos and playing video games all day and night.  Like myself, and most of the human race, they are individuals with multiple facets to their lives and personalities.
   So if you're at all a nerd and like fitness (or want to), go check them out, and read Joe's story.  I'm going to keep that one in my back pocket as a motivator.  I've never had to contend with size so much as strength and stamina, but it's a great story.  Which brings me to yesterday's workout.  I started to get a cold - all sniffles - and debated whether to work out or not.  And then I told myself - it's just a cold, and not a good reason to skip, so Go!  No excuses!!  So I did go and felt better.  Another thing to keep in my back pocket. :)

Listed workout: Heavy(ish) bench presses then Metcon: 5 rounds: 1 min on heavy bag, 30 sec rest, 1 min, 1 min battle rope. 

Huh? Um, wait, yes. I can figure that out. Here's what I did:
15-7-5 Bench presses - bar only (45# I think)
5 rounds: 1 min punching away at the bag, 30 sec rest, 1 min battle rope (switch each round between waves and alternating waves because that's the only thing I knew), 30 sec rest.

Whew! Another day in the right direction. By the way "Metcon" is Metabolic conditioning, same as cardiovascular or aerobic conditioning. I had to look that up.

Joyfully yours,
K

Fitness 11-29-16

   After many years of starting, stopping, and being forced into workout routines, I know what I need. I need someone to be accountable to.  A group class, a workout buddy, someone checking in on me, whatever.  So you readers are my accountability this time 'round.  Every Fitness Day I have, I will log it -blog it - whether I do CrossFit, hiking, farm labor, or something else that day that works me out. I would love to count running, and I mean literally running, after Little Princess or picking up her 40# body weight multiple times a day, but I don't think I can.  That is just a part of my life. 😊
   So, I'm posting a little belated due to Operation Birthday Surprise, more on that later, but here was Tuesday's workout:

CrossFit style, my own design:
   4 rounds of 250m on the rower, 15 sec high step running in place, 10 jumping jacks, 5 push-ups, 5 dips on the floor and 5 crunches with legs up.
   15-7-3 circuit of box dips, plank (seconds), and hanging pull-ups*.
   Walking cool-down/stretch

* I actually don't know what these would be called.  The barbell was set about eye level (because that's where it was) and I held the bar while I walked my feet in front of me until I was hanging from the bar with my arms extended and my body in a straight form.  Then I pulled myself up towards the bar, a couple inches, keeping my body straight.  I am calling them hanging pull-ups until I learn otherwise.

Joyfully Yours,
K

Crossfit journey, Day 1 / Fitness 11-28-16

   Let me start here by saying I know all kinds of things about fitness, workouts, etc.  I'm no educated trainer, it's just that I've been doing serious fitness on and (mostly) off since I left high school. And while I value my public education PE, the only times I felt like I got a workout was swimming, the occasional high-spirited soccer game, and those shuttle runs. You know, the ones with the eraser, running back and forth?  Anyway, I have lots of experience starting fitness routines ... and a lot of experience stopping.  This is another path I'm changing along my JoySmithing journey.
   So I have a different game plan this time around. My schedule is like everyone else's - full - but I can't let that be an excuse anymore.  My goal is to do a workout, a hard day on the property, or hike, at least 4 days a week.  Yes, I know I will get thrown off track sometimes, but every week my goal is 4 days, and every week is a new week.
   Anywho, some guys I know recently got a gym space. Like, it's their private gym.  These guys do CrossFit.  They aren't a CrossFit gym, but they do CrossFit-style workouts.  And they've given me open access to their gym space.  I have never, ever done CrossFit.  I've seen it on TV and it looks intense.  So last night after work I went to the gym for my first-ever CrossFit workout. And if you don't know what I speak of, just ask "Mr. Googlepants". (Thanks, Justin Rhodes!)
   Did I say it looks intense?  Well, that's because it is.  Let's be real here.  I know I am out of shape.  I am not overweight, but I am NOT fit.  And fit is the goal, fit is joyful.  Well, my first workout was all of 10-15 minutes, and my lungs were burning a bit and my legs are STILL sore this morning. I am wishing I lived in a one-story house right now. 😬  But I have started.  And you can't take a journey without the first step.
     CrossFit 11-28-16: 21-15-9 Thrusters with 15# dumbell, 5 min box up and over with burpees, modified push up.

Sore but Joyfully yours,
K