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Old 07-09-2008, 04:54 PM   #21
Alix Clark
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Re: Vanessa's1st Crossfit Journal

Hi Vanessa - I generally do cardio/metcon 6 days a week, then 3 PT sessions and group CF stuff. Which sounds a little obsessive but I like it and makes me much nicer to be around!! I tend to run and C2 for my own cardio stuff - sometimes bike if I'm feeling flat but still want to do something.
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Old 07-09-2008, 04:57 PM   #22
Vanessa Sisson
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Re: Vanessa's1st Crossfit Journal

Quote:
Originally Posted by Alix Clark View Post
Hi Vanessa - I generally do cardio/metcon 6 days a week, then 3 PT sessions and group CF stuff. Which sounds a little obsessive but I like it and makes me much nicer to be around!! I tend to run and C2 for my own cardio stuff - sometimes bike if I'm feeling flat but still want to do something.
Wow! That's impressive. I tend to get a little obssesive too and have worked on toning things down and avoid overtraining but I know what you mean by making you a nicer person. I just tend to latch onto things and take to an extreme.
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Old 07-10-2008, 12:49 PM   #23
Vanessa Sisson
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Re: Vanessa's1st Crossfit Journal

Ugh...I'll be doing a very late run today. I won't get back to the house until 9 or so and I slept through my alarm this morning. Yuck! Would it be "bad" to do the 10k tommorow along with the other wod?
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Old 07-10-2008, 09:35 PM   #24
Vanessa Sisson
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Re: Vanessa's1st Crossfit Journal

DID the CFE reverse ladder on the c2. Total of 3900 meters.

Will make up the 10k tommorow. Thanks God for a rest day.
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Old 07-11-2008, 07:36 AM   #25
Vanessa Sisson
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Re: Vanessa's1st Crossfit Journal

Well, I made up the 10k this morning. I wasn't sure how my legs were going to hold out after having completed the rowing workout last night about 10pm. But, I actually ran a pretty good time for me. I am not a runner and have always been SLOW. But, I did the 10k in 57:18 and then kept running until 60minutes was up for a total distance of 6.49 miles.

I need to do some research on POSE running since I've seen it mentioned here so many times. I know it has something to do with running on the balls of your feet and leaning forward so that gravity does the majority of the work but I have no idea how to really incorporate that into my running style.

Made plans to workout ot at the GSX affiliate in Fort Worth next Friday! I am excited! Thanks Jeff for helping me set that up. And Ryan, of y
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Old 07-11-2008, 07:36 AM   #26
Vanessa Sisson
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Re: Vanessa's1st Crossfit Journal

Well, I made up the 10k this morning. I wasn't sure how my legs were going to hold out after having completed the rowing workout last night about 10pm. But, I actually ran a pretty good time for me. I am not a runner and have always been SLOW. But, I did the 10k in 57:18 and then kept running until 60minutes was up for a total distance of 6.49 miles.

I need to do some research on POSE running since I've seen it mentioned here so many times. I know it has something to do with running on the balls of your feet and leaning forward so that gravity does the majority of the work but I have no idea how to really incorporate that into my running style.

Made plans to workout ot at the GSX affiliate in Fort Worth next Friday! I am excited! Thanks Jeff for helping me set that up. And Ryan, if you read the boards, can't wait to meet you and I guess we'll talk later today!
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Old 07-11-2008, 11:28 AM   #27
Christin Street
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Re: Vanessa's1st Crossfit Journal

Congrats on the 10K, Vanessa. I know you'll learn alot from Tuck at GSX. He's supposed to be a fabulous coach!! Lucky girl!
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Old 07-11-2008, 04:27 PM   #28
Jesse Emers
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Re: Vanessa's1st Crossfit Journal

Awesome work so far Vanessa. I'll be keeping up with your log
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Old 07-11-2008, 05:52 PM   #29
Vanessa Sisson
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Re: Vanessa's1st Crossfit Journal

Thanks for the encouragement Christin and Jesse. I really can't wait to see how everything gets better.

Right now I am in the midst of paper writing HELL! I had research critiques!
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Old 07-12-2008, 07:28 AM   #30
Vanessa Sisson
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Re: Vanessa's1st Crossfit Journal

WOD:

Had to scale this since I don't have rings and I have never even tried a muscle up. I'll get better aquainted with the pullups first. So, I subbed 15 pullups and 15 dips for every 5 reps of muscle ups. Of course I think this makes for a longer "round" so I finished 5 and then got through the Glute Ham Situps. Also, I had to rig something up to do the glute ham situp and hip extensions. My gym only has the 45 degree angle back extension doodad. I put a bench next to the squat rack and used the safety bar on the side to anchor my feet. It worked relatively well.

So, 5 full rounds of:

12 lunges
15 gh situps
15hip extensions
15 pullups (with band assist)
15 dips (with bad assist)

Questions:

Should I have added weight to the lunges?

They were by the far the easiest part of the workout but were a welcome change after the pullups which was the most challenging part of the workout. I am inclined on these body weight workouts to let me upper body "catch up" to my lower body strength.

Are band assisted to best way to successfully transition into "real" pullups? I like the feel of the band better than the assist from the gravitron/machine asssist.

Will go back later for the CFE workout...In the meantime I'll be slaving away over this stupid paper....
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Last edited by Vanessa Sisson : 07-12-2008 at 07:42 AM.
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