Tag: recovery

celebrations, dare to be different

The Extra Bling

2chicksandapen

What girl doesn’t like bling?

Well apparently the group I travel with is not willing to settle for one medal when they can get another to earn the bonus bling. What’s next….a 5k the morning after!

Sunday was planned to cheer on two of our group running the 5k before we hit the road for our return leg. And then the next not-so-good idea hatched.

The smarty pants of the group read the fine print. The fine print nobody else read because we all focused on the headline….the Marathon. Nope, she read that if you run the smaller race on day two you get a medal for that race and a bonus medal for accepting the challenge.

None of us registered in advance for that. Most of us were sore. Why on earth would we run a 5k? Well, because we are crazy.

Beth, aka Chick 2, sent the email to verify we could register onsite. One by one we agreed this is a very bad idea but we can do it. It’s only 3 miles. That’s a fun run compared to the day before. We pop the Aleve. We whip out the extra set of running clothes. We hydrate again. We giggle.

We have zero preparedness. We grab a quick bite to eat on the way. I got the last bagel at the shop. It wasn’t my favorite flavor but it was a carb and I needed it for fuel. Let’s face it, I needed rocket fuel.

This is us. A group of fit-ish people spending time together making memories. Pain is only temporary, I said to myself. If my calves hurt when it’s time to run I’ll walk. I’ll just keep moving. Isn’t that what life is about? You keep moving through whatever obstacles get in your way.

Port-o-potty time again. Oh, how I hate port-o-potties. They are one of the nastiest places to go voluntarily. You can not unsee what you see inside of them. You can’t not smell the rancid smell that comes with them when the contents are baking for hours in the hot sun. It’s absolutely foul.

Moving on to the race line. The national anthem plays and there is a sense of calm in the air. One by one we line up. We are moved like cattle through the corral. 5-4-3-2-1 time to get this run done.

One mile complete. That wasn’t so bad. 33% complete. The scenery was amazing. A park setting with beautiful trees. Less spectators but off to the streets we go. Houses rich in history. Roundabouts to run. Corners to turn. Mile two was there before you knew it.

Running back to the park you see some running mates. You hear the cheers from friends. The final stretch ends in the minor league stadium. A grand entrance of sorts.

Crowds of people in the stands cheering as run the edge of the field to the finish line. It’s over. We did it. We earned the bonus medals. We didn’t die. Life will continue.

The irony of this story is the bad idea was actually a great idea. The short run loosened us up for the long car ride home. We ran with friends who cheered us on the day before. We did something spontaneous. We made more memories.

The Bad Idea Club is open for membership. Are you ready to join or will you create your own club with likeminded people?

This post series goes out to my tribe. My tribe of strong friends who push through life with me. Thank you for an amazing great story, awesome memories, and adventures to look forward to.

I added some unexpected medals to my collection this weekend. So glad I have friends to remind me to step out of my comfort zone to conquer what seems impossible in the moment. Reflection is key to development. I am always raising my bar to foster my own personal growth.

This post is the third of a series. Be sure to read about the PJ party and the equation post. They go together like peanut butter and jelly.

fitness and nutrition, hustle

I Felt the Drop…

2chicksandapen

It was crushing to say the least when I saw the 20.2 CrossFit Open workout. I felt the drop in the pit of my stomach immediately. If that wasn’t enough, I felt the drop again after my first attempt.

Double unders and toes-to-bars were listed as two of the three movements in 20.2. Both are hated movements by me and I got them both in one workout. How will I ever move past the mental mountain I created for myself?

It started with my normal Friday workout attempt accompanied by hundreds of failures. Not joking!

It took 20 seconds to complete 4 35-pound dumbbell thrusters and then I had 19 minutes plus to keep going. I only needed to get 6 toes to bar to move on. Well I got one toe, one shoe lace, and many feet above the bar but I couldn’t actually get my toes, shoes or any part thereof to hit the bar in unison to count a single rep per the Open standards. Talk about defeat. My hands hurt. My shoulder were fatigued. My lats were achy.

I was a bit ornery for a few hours after. To take my mind off of my poor performance, I watched some videos on strategies. I did some stretches. I thought about if I would try a second attempt. And luckily I had a Jell-O shot with friends that day so my mind maybe forgot about by failures briefly.

I had a weekend away from technology and the gym so I was able to recover and reset my mind. Fast forward to Monday. A redo is a thought but not a definite yes. Let’s see how my body feels in the morning. Met my buddy David at the box and he was going to do the workout again so I decided to give it a go along side him hoping to springboard off his momentum.

It worked. I got my six toes to bar one by one. They weren’t pretty and they were not strung together. Rather it took me 12 minutes to get them. What that meant was I got to proceed to the next movement which was double unders. Which guess what? I couldn’t do those either. Sigh.

Lord help me! I practiced some calming methods that I read about on the internet. I found a focal point and jumped in what seemed like slow motion. It somehow worked.

Lo and behold, I got one double under. Then 2 in a row. Three in a row. Back to one. Up again to 2. Somehow I made it to 24 and that was a personal best. Something to celebrate. I had many whip marks to go along with all the added attempts but who doesn’t appreciate battle scars?

Round 1 was complete. I chipped away at my mental mountain. I completed four more dumbbell reps which were easy for me. Then back it was to toes-to-bar. Can I get a few more?

My minutes were dwindling but every rep counts. I completed 5 more toes to bar. 43 total reps which isn’t a lot but but it was a lot to me. Another RX WOD for this girl.

I felt I was setup to fail by Mr. Castro. I didn’t let failure stand in my way. I fought back with pure devotion, strength and tenacity. I conquered my battle and set my personal bests.

This is what the Open is for me each year. It’s is a way to show my strengths, my weaknesses and my depth as an athlete. My ego hurt a bit this week. My ranking dropped significantly but I still have three more weeks of workouts to battle my way back up in the ranks.

I hope this story shares a level of me with you that some may never see. Some may choose not to see. But for me it showcases the lows and highs. Life is full of ups and downs just like sports. These examples or experiences are part of who I am. Nobody is perfect. What one shares online is optional. You can choose your filter. This story is raw and real. It’s authentic.

This is my Open book. My CrossFit Open story book. Year after year I write and I document my progress, my emotions, my highs, my lows, and my motivation.

One day somebody will be inspired by what they read. Until then, I will keep writing and working hard. I am in the Open. I am 47 and somewhat fit. I enjoy my Open challenges with friends in my gym community. Come on in and see what the fun is all about. You can find a CrossFit box in your area.

#intheopen
#crossfitmom
#fitisthenewfab
#hwpo
#kt247
#1095days

fitness and nutrition

What Does Recovery Look Like for Me?

2chicksandapen

I’m recovering from the Festivus Games and thought I would diary my aches and pains.

Immediately after: I had no time to think about aches and pains. Had to hop in the shower after a long day to attend a preplanned event. Of course the event called for cowgirl boots so had to put those sore legs to work some more!

The next day: I was surprised that I could move when I awoke. I survived 4 WODs and I can move. That seems like something to celebrate.

I didn’t let the aches set in. I got up for my morning training session. It’s normally a run but I just walked about 3 miles to get the legs going but at a recovery pace. It was just what I needed.

I kept moving most of the day. Around 5pm, about 24 hours after the adrenaline pump concluded, I hit a wall. Started to get tired and cranky. Just fatigued. I guess it worked out for me so I could look at the 1 million pictures the group had from the event. It’s so much fun to reminisce on the triumphs and setbacks of the day.

I listened to my body and slowed my roll. Rested per se and went to bed early. Monday morning came and I didn’t want to get up but I did. I have accountability partners at my box so I got moving despite my desire to not move and pull the covers over my face permanently.

I scaled the workout for sure that morning. Used baby weights for the wod, rode the bike and scaled some movements but I moved and my Apple Watch said I fared okay.

Forearms, wrists and hands felt the aches mainly from all the grip work. Tight traps were present but not unbearable. Lots of good stretching today.

By Tuesday I was good and even put in some extra work conditioning on the bike erg. By Weds am my legs were a little tight from the bike ride but they loosened up as soon as I completed my WOD for the day.

Good to go now for this chick. 72 hours, back to normal, give or take. So many memories to make the recovery worth it all.

Recovery is just as important to me as the preparation. I preach this to my kids as they compete in sports and to whomever will listen. I hope that my tidbits here help those who read along with my fit journey posts.

I am not a trained professional. I am a mom getting her fitness on who competes to hold herself accountable.

Wishing you all the best in your fitness and recovery adventures.

celebrations, dare to be different

Toasting A Year Without Alcohol

2chicksandapen

“So, are you going to the party this weekend?”

“I don’t think so…”

“Why not?”

(Pause…stare…long enough to be uncomfortable…finally blurts out)

“Um, I’m taking a break from drinking right now.”

Just one of several moments that stand out in my mind as I’ve worked through a year without alcohol.

A year without alcohol.

I don’t really want to say a year into sobriety. I think of sobriety as something different. A different level of commitment, perhaps. And I do think I’ll drink again someday. So, right now, it’s just been a year of taking a break.

What has it meant?

At first, it was for my weight. Daily beers add up. Or two. Or three. Once in a while, even more.

When I started the keto diet in January 2018, I just wanted to keep my carbs down, so I switched to vodka. Or hard seltzers. Less carbs, but still drinking my calories.

When I started Stronger U in August 2018, where I learned more about calories and alcohol and the effect it had on my body, I decided to try to give it up for a while. Labor Day weekend turned into a month.  Then I figured I would try for Thanksgiving, then join in the customary wine we have at family gatherings… but once I got there, not drinking turned out to be just fine with me.  I only had to turn down wine a few times, then people left me alone about it. Christmas, same.  And so on.  Summer may have been the hardest, with beer and refreshment season in full swing.  But, once I hit about 6 months, I knew a year was an attainable goal and I wanted it.  And now I am here.

I do believe it has played a significant role in my weight loss and body reshaping. I know it has taken a lot of my belly away.

Beyond that, what else has it meant?

I do come from an alcoholic family.

I have “flirted with” or tiptoed on the edge of alcoholism several times throughout my adult years. I’ve always been able to pull myself out of it, sometimes with the help of family and friends.  Still, since I was 21, I’ve never been more than a few weeks without a drink, except when I was pregnant. So a year is satisfying personally, knowing I have some measure of control over consumption.  (And yes, there were plenty of times I craved a beer this year for whatever reason, but decided not to have one).

What about my friends?  I did stumble over my words when I first started sharing it. But for the most part, people have been nice or just nonreactive about it.  A few have even been curious. I’ve found a few people who have used it as a conversation starter, to talk about their own relationship with alcohol.  Some friends who are trying not to drink have looked to me for support at social gatherings.  It’s easier to not drink if you know others are doing the same thing, whatever the reason might be.

What’s been a bit surprising is how few people really care. If people notice or ask, I usually just say I’m taking a break from drinking.  But, most of the time when I was drinking before, it was a beer (or three) by myself at home at night.  Alcohol wasn’t a huge part of my social ties or traditions.  I think people who have after work drinks with friends or other routines and rituals involving alcohol might have a harder time. I’m grateful it has been simple, and has cost me little while I’ve gained insights and energy for new challenges. 

I don’t miss waking up with a hangover.  I don’t miss feeling out of control at times.  I don’t miss wondering if I’ve waited long enough to get behind the wheel of a car. I don’t miss my beer gut.

If and when I drink alcohol again, I hope I look at it just as I would any other indulgence: a treat to be enjoyed once in a while.  Until then, I’ll be toasting with my mocktails, offering to be the designated driver.

If you’re trying to drop some pounds or wonder if you can go without alcohol, I encourage and challenge you to try it for a week or a month.  You might be surprised what you learn.  Share with us in the comments!

 

 

 

 

 

 

 

fitness and nutrition

New Fitness Tricks from Chick 2

2chicksandapen

Sometimes progress is hardly noticeable.  Other times we make giant leaps forward.

Whether it’s a time of strides or just moving along, I keep showing up as often as I can at the gym (which means most days).

I know I can get lazy.  I forget to try things I haven’t been able to do in the past. This is one reason it is so important to have coaches and workout friends who know you and encourage you along. This also makes it harder to be complacent, to just coast. It reminds me to keep goals fresh and in sight.

With that in mind, here are some new tricks I’ve learned lately: (see our instagram for additional video!)

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Toes-to-bar

This one was a complete surprise.  Chick 1 was brushing up on the skill and told me to give it a try.  I hadn’t tried since probably February or March, and never really got too much coaching.  But, I gave it a go.  First try was bad.  Second try was much closer to the bar…and then, on the third attempt, I did it!

Only a few days later I did 27 toes-to-bar in a workout, one at a time.  It’s exciting when something clicks.  New tricks are fun!  But, I ripped my hands horribly so now I’ve invested in grips to protect them.  (This feels like a sign of a real CrossFitter!)

Burpees over the Bar

I’ve written about jumps before.  I’m still doing 12-inch box jumps.  I jump over dumbbells.  But a couple of weeks ago I finally did burpees over the bar, jumping over a barbell with plates loaded.  It’s not a fluid motion, but I got it done!

 

Wall Balls

I’ve struggled with these most of my CrossFit life.  They exhaust me and my form deteriorates quickly, which leads to back strain if I am not mindful.  But, after a lot of work, I’ve finally started moving from the 10-pound to the 14-pound ball.  The sets I have to break them into are usually very small, but I am coming along.  (I still dread them in ways that I *don’t* dread burpees.  This is a mental challenge I need to work through. Practice saying: Wall balls!  YAY! I LOVE WALL BALLS!)

Handstand

I did do some special training videos working toward handstand strength and technique from Performance Plus Programming through Barbell Physio.  With help, I got an assisted handstand and need to keep pushing forward on these.  I can’t kick up yet, but I will sometime soon!

And a couple of other gym-related breakthroughs:

Chick 1 and I made it through a partner WOD without incident.  She will tell you that I yell at her during partner workouts (true!) and that does not work out for the overall good.  But, on a recent Saturday we ended up partnered and managed to make it through it.  Big stuff!

Finally, despite my spongy midsection and crepey drapey loose extra skin, I removed my soaked tank top at the end of the Peachtree Road Race in front of the 60,000 other runners and volunteers gathered in Piedmont Park.  I don’t think I’ll ever have firm, taut skin so although I am proud of my progress, showing my midsection is still cringe-inducing.  But, I decided to just do it since I was crazy hot and two of my running partners were already down to sports bras and shorts.  I’m pleased to report that everyone lived through this experience and no one has lasting vision damage (that I am aware of).  A bit of body confidence is a great feeling.

As much as I celebrate these, I also have friends and coaches pushing me to move forward.  Add more weight to the bar.  Start putting some moves together.  It’s easier to get used to my scales and just keep practicing the new stuff, but my coaches and friends at CrossFit Faded Glory are always pushing me to be better.  And even though I don’t always remember to try new tricks to see what I am improving at, every day I show up and do the work I am getting better.

What are your new fitness accomplishments?  Any new goals you’ve set?  Let us know in the comments!