Crossfit In A Skirt

Fitness. Modestly.

Summer and Such… — July 15, 2014

Summer and Such…

It’s been almost 3 months since my last post. I’m well aware, thank you very much.

But seriously – some of the best things have been happening! 

When Justin and I went on our trip to NYC, we were contemplating a career change for him. He switched from medical care to preventative health in January of 2013 and was recruited to join a supplement company as they go from multi-million dollar company to multi-multi-multi million dollar company! What a fantastic and valuable experience…!

We also joined The Next Level Crossfit Tampa (as you know). In October of 2013, Justin became certified as a Crossfit trainer and  started working any extra hours he could coaching night classes and on the weekends.

 

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He found that he love, l-o-v-e, loved it.Enough to do it all the time. Enough to want to learn how to run the box in hopes of opening his own at some point. We contemplated the pros and cons for months. It’s a pay cut. It has risk involved. But he loves it. It loves him. It’s flexible. He can learn the business without owning the business. We don’t have kids. Or a mortgage. Or debt. So why not take the leap?

So that was that. After praying, thinking, talking, debating, stressing, debating, talking, thinking, praying and deciding – July 1st was Justin’s official first day as a full-time trainer and Crossfit coach at TNL Tampa. It’s been a full 2 weeks since he’s taken the position.

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He works with fantastic, skilled co-coaches, has a great boss and I keep hearing such positive feedback from all of the members at the box about his people skills, his training style and his passion for the sport. But the best part is that once he settles in, he will begin working on piloting TNL’s personal training program. 

This is amazing to me for several reasons. First, Crossfit can be intimidating. I don’t care who you are. When you see the videos of big athletes throwing around heavy, large objects, dangling from bars and rings, all while sweating profusely with their muscles bursting at the seams…it just has a way of making people want to avoid it. That’s the effect it had on me, anyhow. I did an 8 week personal training session that set me up for success in the Crossfit environment – I worked on learning the movements, the mechanics, the lingo, the workouts, the equipment. It was all brand new to to this traditional machines and treadmills girl. Now I’m a huge advocate for getting involved in Crossfit in any way you can. Including starting small with a personal trainer.

That being said, personal training at a Crossfit box offers a non-intimidating introduction to Crossfit and all of its beauty!

Second, it will be available in many different forms! Clients can split between classes and personal sessions, small groups can be accommodated (group of 3 girlfriends, etc.), it can be an 8-week program or as extended as the client wants or needs, it can be as frequent or infrequent as needed and it can be scaled to athlete of all abilities.

Lastly, it can be customized! Crossfit workouts are varied daily – that’s the point. It’s not just about weight loss or only muscle building or only cardio. It’s about doing it all. But in all of that variety, some skills may not be practiced or consistently utilized.  With the option of starting off with or adding in personal training, the client has the advantage of charting the course and setting the goal – whatever that may be.

Focus on skills. Focus on form. Focus on weight loss. Focus on toning. Train for a competition. Train for an obstacle race.  Whatever it may be, a custom program is designed and applied for each client to obtain optimal results. 

This is exciting to me! I cannot wait to see what blossoms from his endeavor…!

If you happen to live in the Tampa/Clearwater/Westchase area, give TNL a call and set up a consultation to see if Justin can help you hit your goal. Tell him I sent you. Maybe he’ll give you a special deal!

With love for all things fit,

HJ

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Sunday..A Funday! — May 22, 2013

Sunday..A Funday!

Thursday, Friday and Saturday were rest days. Well, they were busy days (Touch the Future Conference) and I was exhausted. But I rested from deliberate workouts.

So Sunday (May 19th) my husband was home and we convinced some of our friends that a 9:00 AM workout was a good idea!

We all gathered at the post-storm outdoor gym for an awesome 5 rounds of torture!

1 Tire Flip

10 Plated Lunges (#35 for me)

10 Jumping Pull Ups

10 Box Jumps

We did that 5 times and each time the number of tire flips went up by one rep. So the last round started off with 5 tire flips.

My husband thinks I finished in 8:30. He must be right. He was the one holding the timer. I’m still feeling the effects of those lunges in my tushy.

Last time I did plated lunges I did that at #25 so I was happy to get through them with the #35s!

I love working out with my friends! Whether first timers or long-time workout buddies…the camaraderie and encouragement that is given and received cannot be compared!

Everybody finished! That’s always the goal. Above all else!

Ball Slams. Sounds Painful… —

Ball Slams. Sounds Painful…

It is my second session with Bianca. We are into the second half of my 16 weeks now.

She thought this would be a good intro to this stretch of time.

5 Rounds:

7 Push Ups (scaled)

7 Back Squats @ #75

7 Ball Slams @ #20

Yep…I see the perplexed look on your face. Click here for the how-to-do-Ball-Slams video.

I actually got the coordination of catching the ball pretty quickly and finished this WOD in 6:13.

Acceptable.

Threw in some core work towards the end of all this.

Then we did some hamstring work,chest presses, bicep work, triceps work and shoulder work. This is the first time since starting this that I’ve done isolated movements! It was fun to switch it up and have something familiar to work with.

Can’t wait to lift again. Honestly…it’s like a drug. My body loves it.

 

Mother’s Day, Baseline and a Goat —

Mother’s Day, Baseline and a Goat

So Mother’s Day weekend was well spent in Orlando with my wonderful family and the lady of the hour…my beautiful mother-in-law!

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We started it off by buying a car. An SUV. A truck? A Ford Explorer. Anyhow…paid in cash. It’s for my husband. Happy Mother’s Day to him 🙂

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Then we ate a fabulous, hearty, gluten-free lunch at Burger 21. Salivating, much? This girl loves beef.

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Then we ate some dinner! Family style…with cheesecake in a jar for dessert. GF, of course.

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Alright, alright…wipe the drool. You’re embarrassing me.

Then I got to lay poolside with my nephews. A weekend of bliss. A much needed weekend of bliss.

Then Monday rolled around. *Cue tragic sigh of regret.

This is the week I was meeting with Coach’s girlfriend (remember the Beautiful Beast?)

So I wanted to redo my baseline to see if I could shave a minute or two off of my time. Even if I was coming off of a weekend of gluttony.

Baseline Workout: 2 rounds for time

200 Meter Run – 10 Pull-Ups – 20 Push-Ups – 30 Sit-Ups – 40 Squats

First Ending Time on April 16th – 13:05

Second Ending Time on May 13th – 9:47

Improvement? I think yes. I was delighted. Visible improvement. Tangible improvement. It’s the best kind.

So that was on Monday.

Tuesday, it was no time for a day off.

It was Goat Day. That means stuff I stink at, I have to work on.

Goats for the day? Running and handstands.

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Kept it under 10:00. That’s a good thing. Not ideal – but good. I kept going. That’s a good thing. Mind over matter.

Then the dreaded handstand. I’ve been doing them against my wall and have finally graduated (with some healthy instruction from my flexible sister-in-law) to doing them outside – no wall.

After trying. And trying. And falling…

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This Goat’s been got.

Smugly,

HJ

Week 4 —

Week 4

So May 7th and 9th were my 7th and 8th session with Coach.

Half way through our 16 sessions and my FIRST RX WORKOUT! Whoopwhoop!! I did the entire workout as prescribed…no scaling it down! So – I have accomplished one of my goals…I love that feeling. 🙂

May 7th
May 7th – Hillary J. Rx

The running left me huffing and puffing. Getting 1/2 by body weight over my head was tough, too. Oh, and the burpees were exhausting.

This was a fantastic test of my stamina, mental capacity and desire to live.

I was shooting for 88 reps (3 full rounds) but the Ground->Overheads were s—l—o—w going. But another workout is in the books.

May 9th
May 9th

So this one was pretty ridic, too. Started with some overhead presses (OH Press). Trying to find my 2 rep max.

We found it. Putting a jerk on it, I could do 75#.
*For a quick look at what a jerk is, click here*

Then we turned to the WOD. You can read it for yourself above.

Box Jumps – I survived. Almost face planted near the end. My brain was faster than my feet.

Sumo Dead Lift High Pull – See a great little tutorial by clicking here.

Wall Balls – These were fun. Not. Still working on my altitude for these. I can get my 10# ball between the 8 and 10 foot marks. But mostly to the 8. See a good vs. bad tutorial here.

Then I went home and ate. A lot.

Honestly – I can say I l-o-v-e what these types of workout do for my body. I feel like I can conquer the world when I finish them.

Overall, would highly recommend this type of fitness routine to any and all Type A personalities who are results orientated, work well with goal setting, love checking off lists and relish in overall feelings of accomplishment.

Fitly,

HJ

Manic Monday — May 6, 2013

Manic Monday

It was an amazingly beautiful day to be outdoors! Love, love, loved it!

Didn’t have any work out partners today. Boo.

Probably good though. Anybody who did this would probably hate me upon its completion.

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I figured at least 5-7 minutes for each round. It was going to be rough on the legs.

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I was right on both accounts. 5-7 minutes per round and rough on the legs. By the last round I was doing my squats in increments of 10.

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Then I did 20 post-workout push presses. Just cause I felt like my upper body didn’t get enough attention.

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And then my fabulous sister-in-law accompanied me for a mile around the neighborhood!

And her horse. Delilah.

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I’m tellin’ ya. I could not get enough of the outdoors.

Then I volleyed around with my other sister-in-law in our backyard for a bit.

Delightful day. End of story.

Girl’s Workout — May 2, 2013

Girl’s Workout

Eh.

I warmed up and couldn’t even jump rope without feeling this weird heady-achy thing. Not a great way to start off.

I grabbed an apple from the car hoping that would resolve my issue.

Coach pointed to the board. It was our workout for the day.

Uh-huh.
Uh-huh.

Coach’s girlfriend joined me for this workout. It was actually really great to have someone to try and keep up with! *Emphasis on try. She’s beautiful and a beast!*

I opted for the knee tucks and my overhead weight was #15. It was about 100 feet of length for the lunges, not really a set number of them.

He figured 20 minutes from start to finish.

We set out for out first round. As soon as I hit the ground running, I regretted that apple.

Overall, the most difficult parts were the knee tucks (Coach had me working on getting them to be L-sits) and the ring rows…// Surprisingly, it wasn’t the pushups this time! But, really….pushups are still hard. Those other two things were just harder!

I finished at just over 19 minutes. I barely outdid his prediction.

Coach nixed the post sit-ups since he had already tortured me with those the day before. Instead, we did half-moons with the #15 plate. He said the plate and I were going to be best friends. Indeed.

*Click here for the closest video I could find of the half-moon.

My soreness from Tuesday definitely kicked in all day Wednesday. It felt good to work out all the stiffness with all the variety in this workout.

Oh!

And bonus. My name is on the board and has been blogged and Instagrammed 🙂

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I wasn’t the slowest..So that’s good, eh?

Gashes & Gams —

Gashes & Gams

Waaaaah!

I slashed my toe open at work on Tuesday. Coach said he would work around it if it bothered me by being in my Vibrams.

Stylishly Bandaged.
Stylishly Bandaged.

It didn’t.

So we continued as planned.

Found my 3 Rep Max for back squats. We started at #45. I stopped at #120. Felt good about that.

Then. He wrote down the actual workout.

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I was thinking 6 ROUNDS?! I calculated about 4-5 minutes for each round so at least 24 minutes. Coach figured 20 minutes would be more accurate. So that was my number to beat: 20

The Setup
The Setup

Had to squat until I met the ball – and the pushups were ‘Pancake Pushups’ as my husband recently dubbed them. But there was nothing pancakey about the workout as a whole. My legs were burning intensely by the start of round 3. Between the back squats, air squats and dead lifts – I was a mess.

Shockingly, the start of round 3 was at the 5 minute mark. Whoa. I was not expecting that kind of speed. I slowed down to pace myself (ok. I just slowed down because I had to) by the end of round 3. By the 10 minute mark, I was mentally reaching to be done under 15 minutes. Coach was pushing me for under 13 minutes. Hmph.

Where did that 20 minute goal disappear to?

I didn’t hit the new 13 minute goal. But I was happy with my result.image_4

Coach was apparently so happy with my result that he rewarded me with 100 post-workout ab mat situps.

Did you catch that? 100.

I sat up in bed the next morning and was in pain. Laughing? Ouch. Coughing? Sore.

At least we know those work.

 

Georgia Getaway —

Georgia Getaway

A Walk to the Park
A Walk to the Park

Georgia.

We spent the weekend with my sister and her beautiful family in GA! Justin had the Superhero Scramble on Saturday but before that, we got some fresh air with the kiddos 🙂 Justin was more active than I was over the weekend but here are a few shots of our fun in the sun.

Justin showed off some of his skills in the soft GA grass – Brynn had to take a turn and try it out!

Brynn trying out the handstand
Brynn’s ‘Handstand’

Chantry also got in on the fun!

Little Climber
Little Climber

Friday night we had a double-date night with Katie & Clint – Flip Burger Boutique put us all in a food-induced coma! Yumm!

On Saturday, Justin ran the race with a friend from Atlanta. It was rainy, cold and all around ick! I stayed home and in my pajamas all day. Such a rare luxury.

Calm down.

I have back to back days set up with Coach for Tuesday & Wednesday. I’ll make up for all this craziness in no time.

 

Back to Back — April 27, 2013

Back to Back

After the workout last night (Wednesday) I got home and I was star-ving.

Had to have a real big girl meal.

Ended up with this.

Big Girl Burger
Big Girl Burger

Grass Fed Beef Ranch Burger with Bacon and Avocado. Side of Cascadia Farm Fries. All gone. Lickity split.

So I was barely ready for the next day (Thursday), but when I showed up we covered the skills. No hesitation. Can’t do many of the ring things. But my ring supports are getting longer! 9 seconds consistently.

We covered the Turkish Get Up – Figured out my left arm/hand is weaker and less stable than my right. Another something to work on.

This turned out to be, by far, my hardest day yet. The last skill we covered – Clean.

Cleaning is a difficult, quick, precise movement that Coach said takes years to master. I just wanted to get the basics down.

I did.  A few times. Then we started the workout.

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Coach said he would be happy if I got 4 rounds of 4 cleans, 8 KB swings, 40 jumpropes in the 15 minute allotment.

My body fatigued quickly. I got 7 full rounds but felt like only maybe 3 rounds included good cleans. Started at #30 with the KBs, had to go down to #20 halfway through. I’m telling you. Fatigue. It’s a real thing.

I never want to do back-to-back days again. But my schedule doesn’t allow that luxury. I think it’s happening again next week.

Ergh.