fitness and nutrition – Page 19 – 2 Chicks and a blog

Chad

April 15, 2020November 13, 2021 2chicksandapen

We’ve written about CrossFit Hero WODs here on the blog before.

The subject of today’s blog is one of the more recent ones, known as “Chad.”

Read the story. It’s a worthy one.

The workout seems seems simple enough. 1,000 box step-ups with a weighted vest. Not much movement. Same thing over and over again. Just counting and moving, moving and counting.

1,000 of anything, though….I’m not sure CrossFit has any other workouts that reach into 4 digits.

My mindset: It would take a while. I knew that. It would be grueling. I would keep going until it was time to stop.

So, before sunrise in the middle of the quarantine, I started counting and moving, moving and counting.

As with many hero WODs, there are lessons to reflect on. The story of Chad made me think about mental health throughout most of the reps.

Here are the lessons I learned, 50 reps at a time. As many face mental health challenges in our current coronavirus situation, some of the lessons seem more important than ever.

-It is ok to set your weight down sometimes. You have to pick it up again eventually but it is ok to take a break sometimes. This was easy for me to say with my dumbbell in a backpack, but what about those who can’t put their weight down?

-I had choices. I brought out dumbbells, plates, and more. But in the end, it seemed like too much trouble to switch even though it might have brought relief to do things a little differently. Lesson: Sometimes even our best advice or tools aren’t useful to people who are consumed with just getting through whatever it is. People will often default to what is familiar because it is familiar. When you are enduring hardship, change can be too much of a challenge even if it might help.

-Good music helps. Drowning out the discomfort and having a little to sing along with makes a big difference.

-After a while I lost my form and was just flailing. I also took extra steadying or stutter steps on the ground between each step up after about 500. I thought to myself I should be more efficient and tried to skip the extra steps and keep my form together but my body just wasn’t doing that. It needed the extra break or correction in between. Sometimes we can see a problem and think our way into fixing things, other times not.

-I would have sudden bursts of energy, seemingly out of the blue. I’d just push right through 6 or 7. Then, it would go back to the same slow rhythm. Unpredictable energy levels happen. I may seem ok, but then slow down again.

-Coming down was just as hard as going up. You’d think the up would be the challenge, but I noticed myself coming down harder and harder as the reps went on. I knew my knees were under pressure. Even the easier things require effort and concentration.

-Sometimes, the only way out is through.

Surprises:

-My heart rate was SO high and I burned so many calories. To a passer by, it would probably not look that complicated or taxing. Just up, down, up, down. What’s the big deal? I couldn’t believe how out consistently high my heart rate was. Sometimes we can’t tell the effort others are putting in to things that may look simple.

-Sometimes my body just refused to step up even though my mind told it to. A few times I barely missed the top of the box. Other times my body just stopped like a stubborn horse refusing to jump. Just no. Sometimes our bodies and minds don’t work together.

-I ran the full gamut of emotions. Bored, Anxious, Determined, Giddy, Frustrated, Relieved. All over the map.

I thought to myself:

-I wish I was not by myself. I wished it was a partner WOD at one point, then I thought I would have settled for a buddy or even a FaceTime friend. CrossFit is built on community and shared suffering. It was REALLY hard to do it alone. It just lifts you up when you see others engaged in the same task. But, sometimes in life going it alone is the choice you have. I had many partners in my thoughts cheering me on.

-I need a coach. When I felt my form and motivation slipping, a coach watching me, helping me, encouraging me, barking at me would have meant a lot. Someone who knows what they’re doing, knows me, and knows what to do is a good companion.

-I had a huge case of the “I don’t wannas” between 300-600. Not at the beginning, not at the end, just the long, wide middle. Monotonous. Boring. Is it over yet? I just kept pushing but it was mentally and physically taxing when I wasn’t in the excitement of the beginning but couldn’t see the light at the end of the tunnel. The middle is hard. What about situations where we don’t know where the end point is?

-I was hard on myself. I “no repped” myself many times when I didn’t stand up completely on the box. But really, does it matter that much? How many people do we know who are just really hard on themselves when it’s not entirely necessary?

-At times I lost count or had repetitive thoughts. I got so tired things didn’t even make sense anymore. I was taking a break every 50 reps to have water and write. But, sometimes I would go to write things and I had already written them, or I couldn’t remember what I was thinking about when I got to the paper.

-Toward the end, I had a burst of “I Think I Can” and Miley Cyrus’s “The Climb” in my head. It was almost time for me to go to work so I also got a little flustered toward the end thinking I wouldn’t finish in time. But getting toward a goal can be motivating.

The aftermath:

-Pain that went all throughout my body in waves for about 48 hours. Just gotta keep moving to keep the real pain of immobility from setting in. Pain is real.

-I was one of the first to do it in our gym group. So, I was able to encourage people who came after. This is one of the most important parts of being on the path, and being a survivor. Help those who are with you or coming along after you.

Finally,

The first thing I wrote was,

-What is my mountain?

I am still thinking about that. There are many. Short term, long term, distant future. This was a metaphor for many challenges in life and living. I’ll keep thinking about it and I wouldn’t be surprised if I do it again some day.

What is your mountain? Who can be your partner on the path? Your inspiration? Who can you encourage today?

fitness and nutrition

My Dumbbell Museum

April 2, 2020 2chicksandapen

A few days ago I shared about some “vintage” Easter treasures that have found new life in our home during the coronavirus pandemic.

There’s another area in our home that has found some new life as we have become more and more isolated. All the members of my family have lost access to our gym and fitness facilities / practices, so our makeshift basement gym space has become a hub of activity on and off from 6:30 am (my exercise time) on throughout the day.

As with many things in this new “normal” we are making do with what we have. Stuff is coming out of corners, emerging from piles, being excavated after years of gathering dust. Most of our gym stuff is old, inherited, or has other stories. Here’s a glimpse of my fitness lives through my gallery of dumbbells. And these are only the ones that I use(d)…those above 25 just aren’t on my radar at the moment.

Starting with the smallest:

Empower handweights: 2.5 lbs

I used these when I was trying to walk my weight off. Before running, before CrossFit, before any of it. I would pump my arms up and down as I walked. Not sure how to use them in my current routines but anything is possible!

Reebok coated baby dumbbells: 5 lbs

These are from my “aerobics in front of the TV while the kids are napping” phase. Seems like not that long ago, but it really was. I showed these to my son this week and he remembered watching me do my little routines with them from the stairs. Now they are paint-splattered and worn. But, I remember holding the weights over my head and lowering them behind my head to feel my triceps burn. They work for T-raises and other isolated accessory movements.

Super Star Orbatrons: 11 lbs (yes, 11 pounds which makes them extra awesome!)

These babies, with their sand-filled copper sheen, date back to my childhood. They’re almost as big as my head! And I use them almost every day. I know, you’re jealous. They’re fabulous. My dad would sit and do curls with these at the dinner table while he was reading the paper. He was always fighting to retain any bit of strength he could on his ultra-arthritic arms. So these have sentimental value. They are big and clunky. They are round, which adds a challenge when I am trying to balance on one in pushup position while picking up the other. But they make me smile in all their 1980’s style glory.

(Pause to note: I am reallllyyyyy missing 15-pounders right here. I often used those in weighted situps and some of the slower accessory movements. I keep scanning the internet for used ones almost daily!)

Metal Hex Dumbbells (on bench): 20 lbs.

These came from my in-laws. They at least have flat sides so they don’t roll around like the 10s do. These are my go-tos for overhead presses and many other movements. Not much to say about them but they are durable and well used.

Rubber Hex Dumbbell: 25 lbs.

Finally, the only “new” dumbbell in the bunch. I bought this when I was at my first CrossFit gym. That gym had nothing between 20 and 35 pounds, and that span was too big of a jump for me. So, I bought myself *one* 25-pound dumbbell. I hid it in the ladies dressing area when I wasn’t using it. It was not too long ago that picking this up was a feat! I remember doing my first 25-pound single-arm snatch with it only a couple of years ago. Now, I mainly use it for snatches. Using it still gets me winded.

I don’t have 30-pounders which stinks. We have 35s but they are metal. I’m not especially confident (and I am truly clumsy) so I tend to leave everything over 25 alone, especially since I don’t have a coach watching these days. But that’s ok.

I move every day, I lift weights, and I’m making do with what I have. I guess that’s a motto for me at this point fitness-wise. Making the best with what I have, and hoping for the best as time goes on. It’s not glossy or shiny or perfect or new, kinda like me. As with these dumbbells, there are many ages and pages to my fitness story. This chapter will be a memorable one.

adventure, fitness and nutrition

I Took the Plunge

March 20, 2020March 20, 2020 2chicksandapen

I signed up for my first triathlon. It’s a pretty big deal in my mind. A challenge I have never done and a test of my fitness at a different level.

Those of you who follow my writings know I am an avid CrossFitter. I also supplement my weekly CrossFit regimen with trainings for events or competitions of sorts.

I have done some 5k’s, 10k’s, 15k’s, a half marathon along with the odd runs. The color run. The mud run. The bubble run. The jail break run. The terrain race. The obstacle-type adventures definitely make the runs a little more fun and a little less boring. They all fill a spot on my calendar. So do CrossFit competitions and the CrossFit Open. Each year I challenge myself and this year is no different. Good thing I got this badass bling holder to hang onto all my keepsake medals or badges of honor!

500m swim with a grand entrance via water slide into the river. I am pretty excited about this feature. Onto a 12-mile bike ride on a road bike that I have yet to procure. Wrapping up with a 5k run on a relatively flat course. Did I mention this was in the heat of July?

Nonetheless the planning has begun or it’s been in the works before I even knew I would sign up. I started my 2020 mileage goal back on 1/1/20 and since then I have done a lot of biking on my stationary bike erg. Over 500 miles of training to be exact so I am confident I will have no issue with the bike portion.

The 5k I should be able to handle as well given my race history the past year however I have been told it’s a grueling run because your legs will be toast from the swim and bike ride. I will soon find out my fate.

And then there is the part I must work hard to train for. A 500-meter swim. I can swim but I’m no superstar. I’m definitely not conditioned to swim. Rather I am a recreational swimmer who takes a lap here and there. Time to buckle down and establish a training plan.

Off I go to work on my overall strength, endurance and positive mind set as I take on a new challenge. My first triathlon. You will be lucky enough to have a front row seat in my journey via this blog.

Gotta go find that perfect road bike stat. Can’t ride without a bike and my beach bike just won’t cut it for this event. Time to power up mentally, physically and emotionally. Wonder if I will have any buddies join me this year.

As a footnote to this post: I often write my posts and sit on them for some period of time before they go online. Maybe I need to finish my thought. Maybe I need to think about how one will view it. So many emotions.

For this post I think to myself, how important is it for me to post? It’s very important because in these uncertain times we see to look ahead and see what is possible when most things seem impossible. Today I’m investing in a new bike. I could go online and buy one on Craigslist or another online site and get a good deal. I’m opting to run to the local bike shop pay a little more and know I did my part to stimulate the economy and help another small business out.

I can ride my bike and socially distance myself while getting some exercise and training for an upcoming event. I hope this post makes you think about what you can do on your end while we face uncertainty in our lives.

There it is. My shiny new red ride. Together we will be knocking out some miles in 2020 together. Just me, the bike, some sweet tunes and a little pavement. #first10miles

fitness and nutrition, healthy hacks

Movement Snacks

March 19, 2020March 19, 2020 2chicksandapen

Life is changing quickly these days.

Many of the routines that I thrive on have been either somewhat or completely turned upside down by precautions due to the Coronavirus.

This week, my school district moved to online learning. But, employees in my position still had to come into the school building so I kept my usual schedule of getting up, going to CrossFit (with extra cleaning measures), then heading for work. This wasn’t a huge deal, but I did notice that at work, I get up and move a whole lot less when students aren’t around. My calorie activity tracker on my Apple Watch took much longer to reach my daily goal. The reminder to stand up, which comes on the :50 of the hour if you’ve been sitting the first fifty minutes straight, went off several times during the days. This never happens! My job keeps me moving to help students, teach them, and walk throughout the building.

Time for a healthy hack!

So, I started incorporating “movement snacks” into my day. I was doing inventory tasks in my library while the kids were gone, so every time I finished scanning a shelf, I did 10 hand release pushups. It was great to break the monotony and get the blood pumping again. And, it all adds to my goal of 2,020 hand release pushups in 2020!

Today, another change. I’ll now work fully from home. My gym is quite far from where I live. It’s much closer to where I work. That, combined with concerns about health and money (in a family with a small business that will be deeply impacted by all this) means I’ll be at the gym far less frequently. I do have some home gym equipment, plus I’m training for a triathlon as well. I’ll be doing different types of workouts, but I plan to continue to wake up early and get moving most days.

I made it to a gym this morning with my daughter then came home to work. After day 1 online I can safely say I need to keep moving not just early but throughout the day to stay mentally and physically strong and fit. I spent much of today sitting on my butt answering questions and reviewing work. I took a couple of short walks around the yard but I was still mostly sedentary. I didn’t feel nearly as calm or energetic as I usually do after 8 hours of work…and the irony is that I burned a lot less physical energy!

Objects at rest tend to stay at rest. We all know the rule.

So, tomorrow I’ll get up and take my bike to the park. It’s already loaded in my car. During work, I’ll experiment with a timer so I stop and move every half hour at least. Maybe situps. Maybe the mobility I desperately need to work on. Or the “power jumps” I need to practice to get closer to double unders. Maybe I’ll alternate. Bite-sized bits of movement spread throughout the day. There are many ways to experiment and keep moving.

Even 10 at a time, everything helps. How are you continuing to move in this time of change and disruption?

fitness and nutrition

Recovery Around the World

March 12, 2020March 12, 2020 2chicksandapen

One of my favorite self-made workouts. One of my only self-made workouts. A workout I do with a group of friends to compile miles for our 2020 goals project.

Usually on a weekend. Always early, before the day starts for most. And if we are lucky some of us get to squeeze in breakfast after.

This weekend was 15 miles but I added one on the end for 16 total.

The earlier version of this was about 11-12 miles and it crept up a bit for an added challenge. It takes some time but when you are with friends it doesn’t seem like work at all. That to me is the best kind of workout.

This workout also feels good on your body after. It’s sounds weird but it’s refreshing. From the shoulder work to simple adding in of pushups and sit-ups. I expect to do some version of this workout throughout the year just to get some miles in with a twist and some secondary work.

See a cheetah sighting via leggings in the Sunday Funday pic. Hats off to livesore for a fun print and a super comfy legging. I’m pretty picky about my workout clothes but these get the job done.

Next time you think lazy Sunday drop for 10 pushups and 15 sit-ups. You might surprise yourself!

Staying fit is a choice, but it requires hard work, dedication and a group of likeminded people in your circle of friends to stay the course.