Week #3 - What a White Board, Ladies!!!
2 Benchmark Girl WOD's (Karen & Cindy) & a FUN Team WOD with Tons of Sandbag Runs...
Announcements:
- Weight Lifting Weds starts this Weds 8/27 in place of the 'Make-Up' class
- More Weight Lifting Weds dates will be announced, stay tuned...
- Dr. G's Mobility Clinic is Sept 6th 9am-10:10am
I'd love to hear from you about the program so far...
What do you like the best?
What do you hate?
What is the most challenging?
What made you sore?
What are you frustrated by?
What do you want to see more of?
Would you like to participate in a nutrition challenge?
What kind of info (health, fitness, cooking, lifestyle, etc) would you like me to blog about?
Do you have any new goals since you filled out your assessment questionnaire?
We have 5 weeks left and I want you to get the most out of our time together,
so let me hear from you!!!
Hi Karen - Thanks for the update. I would love to participate in a nutrition challenge. I'd also love to hear about cooking/health/lifestyle. I really enjoy cooking, but find it difficult to plan recipes for the week, especially when trying to think of what my husband will find filling and enjoy too. So, any new ideas would be greatly appreciated!
ReplyDeleteIt's sad to think there are only 5 weeks left. I want this class to keep going. It has been so much fun. I did not enjoy "The Karen" workout though, sorry Karen. ;) Box jumps are probably my favorite. One of my new goals is to do 2-3 consecutive pull ups without assistance.
Like Ashley said earlier, I love the community and having a great group of people around. Thanks for all the time and effort you and Jon spend making this a great experience
Thanks for your feedback Christine!) Even though it's my name, I hate 'Karen' too:(
ReplyDeleteI can totally incorporate lifestyle cooking tips & recipes into my blog...
I'll post a cooking video I created/submitted as part of my audition for the Next Food Network Star....
Hi Ladies,
ReplyDeleteI have greatly enjoyed the first three weeks and getting to know all of you wonderful women. It is motivating and inspiring to be working out with you. I think my favorite workouts thus far have been the group WODs. I love being part of a team and working together to meet a goal. I hope we continue to do the group WODs.
The workout that left me sore for days was the Cindy. It was challenging but I felt like I really worked hard. Before that workout I doubted whether I could actually do a pull-up but now I think I CAN! I want to continue to work at pull-ups and do at least ONE pull-up without assistance. I am also looking forward to the weight lifting Wednesdays! I want to squat my weight at least 2-3 reps consecutively.
Like Christine, I would love ideas for cooking healthy/easy recipes. I want to cook more often. I typically eat a lot of salads for convenience. I love salads but I would like to know great meals that do not involve salad! I want to feel more confident and comfortable cooking a variety of meals. I think my boyfriend would appreciate it too! :)
I'm curious what everyone eats after their workouts. I've been drinking a protein shake within the hour and then not really having an actual meal until lunch. I feel good the first hour or two after my workout, but then feel like crawling back in bed at about 9am. Should I be eating more carbs in addition to my shake in the mornings? I've read so many things! What will help me recover form my workout, build muscle, and keep my energy high? I can't seem to find the balance! HELP!
ReplyDeleteHi Ashley- I usually eat a bowl of oatmeal with orange juice and coffee. Then, throughout the morning I'll have fruit with almonds or something similar. Sometimes I throw in a hard-boiled egg for protein. Not sure if that is the right balance of carbs/protein, but it usually keeps my energy level up throughout the morning. Does anyone ever feel like you need a nap around 2 or 230, especially on workout days? I get so so tired around that time on days when I've done a morning workout. Maybe more water will help with that?
ReplyDeleteThis is all great conversation!!! I love hearing what you ladies are thinking because I've been there & thought that!
ReplyDeleteFirst, I love you to hear that you ladies want to get your first pull-up. It is totally doable and believe me it feels amazing...more confidence, more strength and over you feel sexy!)
Second, regarding team WOD's...I love them too. I grew-up on a team...field hockey, basketball, lacrosse (even at CU)...and why do I teach group fitness classes instead of PT...because it's about being apart of group/team...so every Sat will be a team WOD...
Third, regarding what to eat after a workout...this is a hard one and my advice is purely personal and experimental on how I feel after a hard workout...so the only way to truly tell how you feel is for you to track it...
That said, I realized this (especially if my goal (which it currently) is to get strongly), I can't skip a meal. A protein shake to me, is not a meal. A meal is with real food. The majority being good-quality protein (50%), good quality fat (30%), and veggies/low starch/carb (20%). More info about to come...
Bottom line...I'm so excited you are asking these questions...these are the questions I asked on my journey too and to tell you truth I hope we can figure them out together since everybody is different!)
We re not sure why Anne's post didn't post, but I'm sure it is how I set everything on the backend, that if anybody wants to be my IT person, I need help...
ReplyDeleteAnyhow, here is Anne's post:
First off, I am so grateful for the commitment of this 8 week program. Without it, I know I would not be making my workouts happen this frequently. Commitment is key for me right now. I love the group of women and how we all support each other and have fun! I always leave learning more about the people in the group which is really cool. Secondly, I appreciate how we all push ourselves at our own levels and support each other wherever we are. Esp since I am knocked up, this is huge! Thank you all for that. The most challenging part so far has been not moving for the whole 60-75 minutes. I like to get my sweat on as much as I can first thing in the morning and the standing around is hard for me. I would prefer that we warm up, do mobility and the workout consecutively. When my body is warm I feel like it cools right down and stiffens during the instruction part. It's like a whole other hurdle to get started on the workouts, bc the first few minutes feel like warm ups, again. In saying this, I appreciate the outstanding coaching and attention to detail. I feel safe and supported. Curious, are we going to be standing around less and moving more as the weeks go by and we learn the workouts better? Thanks for the feedback! Oh YES to the nutrition challenge! I have been eating way too much processed crap. YUCK! Bring on the health!
Anne, totally understand and bottom line is yes the pace will pick-up but we need to set the foundation first...
ReplyDeleteRemember, I teach Group Fitness classes, where you have to teach the entire hour of class, every second needed to be filled or you weren't doing your job...
The overall movements and atmosphere of Crossfit is new to everybody. If we were in a normal group fitness class, the movement would be 'normal' and everybody would be pushed to their comfort zone. My goal for this program, is to be able to push people outside their comfort zone and to take the time to get people doing the movement correctly, which does take more time.
The fundamental movements of Crossfit are very different than a 60-75 min fitness class, but once the foundation is build then things will go a lot faster, especially if everybody knows the movement and their estimated weight, to tell you the truth that is the hardest part, especially on movements they've never done before...believe me, been there & done that...