10 Week Update

I'm feeling good, and I've made it back to 4 CrossFit workouts now since Jordan was born.  I'll try to recap, and then I'll try to update every time I go:

Thursday June 12
EMOM for 5 min:  2 Hang Snatch (I used 65#)
EMOM for 3 min:  3 Back Squats (I used 105#)

For time:
2 Rounds:
250m Farmers carry (35# KBs)
20 Wallball (I used 10#)
20 Air Squats

6:32

Saturday June 14
For time:
20 Back Squats 65#
20 Front Squats, 65#
1 min rest
1000k Row, not for time

Squats done in 3:26

For time:
800m sandbag carry
20 T2B
400m Sandbag carry
20 T2B
250m Sandbag carry
20 T2B

No idea what my time was....close to 20 min I think.  Maybe 17 something?

Today, Monday June 16:

EMOM for 10 min:
1 Back Squat, add weight each time.

105-115-125-135-145-155-165-165-165-170

Then,
3 rounds:
30 weighted walking lunges (I used 15# dbs)
30 wide stance banded good mornings (blue rogue band)

Then, for reps:
5 rounds:
1 min KB Snatches
1 min rest

I got 125 reps with the 35# KB.

8 Weeks Out

Monday, June 2, marks 8 weeks since Jordan was born.  I'm sleeping more, feeling better, and really ready to get things back on track!!  We even ventured (on a plane!) to Seattle last weekend for IsaU Seattle.

Jordan and I on the plane back from Seattle.

Last week (Thursday) I did an actual CrossFit workout at an actual CrossFit Box (High Desert CrossFit).

It was:

A.

Three sets, not for time, of:

L-Hold on Parallettes x 30-35 seconds  (I did a tuck L sit and only did 15 seconds.  My abs are still feeling pretty tired/sore)

Dumbbell Box Step Ups x 8-10 each leg  (I used 15# DBs and 18 inch box)

Pistols x 6-8 each leg  (had to use help on these, particularly on right leg!)

B.

Take 15 minutes and work at building the deadlift to a 2 rep max

I did 175# for 2, and pulled 195# for 1, just for fun :)

 

C.

10 Wall Climbs (Noes and Toes)

25 GHDS

8 Wall Climbs

20 GHDS

6 Wall Climbs

15 GHDS

4 Wall Climbs

10 GHDS

2 Wall Climbs

I did the Wall Climbs as Rx'd and subbed PVC OHS for the GHD situps.  Time was 14:59.

Tomorrow I am dialing in my nutrition even more.  What I will be doing is cutting back coffee.  Instead of a morning coffee, I will have 2 oz of Cleanse For Life.  30 minutes later (-ish), I will have my normal IsaLean Pro shake with Greens and cinnamon.  If at some point during the day I still want a coffee, fine.  I might have one.  But I am getting away from the NEED for coffee and having one first thing in the morning.  That's not good for me and it's probably also not good for my baby!!

My weight is dropping, slowly but surely.  I expect it to come off much faster now that I am sleeping and will add in more exercise to my weekly routine.  I am around 145#, so I still have at least 10# to lose (kinda depends on what I decide to do for training....I would say I probably have more like 15# to lose, but if I start training harder I'll add muscle and won't get as light....).  I expect that cutting out the coffee (or at least minimizing it) and subbing a daily cleanse will do a lot for helping the weight come off much more quickly!!

I plan on doing a workout or two this week so I'll keep ya posted!!

Ready to get going!

We are FINALLY sleeping better and now I am ready to get started with my workouts!  Here's a summary of the last month (yes it has been a month since I updated my blog).

• Despite my best efforts to "tank up" Jordan during the day, he was still sleeping in terribly short nighttime stretches (he would go 3 hours between feeds, then 2.5, then 2, then the rest of the night would be spent fitfully sleeping on Dad's chest on the lazy boy).  That, combined with the fact that his daytime routine was getting messed up - he was starting to have to eat every 1.5-2 hours - led me to determine that SOMETHING was wrong.  (I knew a growth spurt wouldn't last his entire life....even though he is a big boy!)
• Thanks to some Facebook friends in a Mom's group I am in, I checked Jordan for a lip and tongue tie and sure enough...he has one!  After reading the symptoms for both babies and older kids, it was like a lightbulb went off and I realized that not only does Jordan have one, Morgan does too (I checked them both physically, too)!!  
• We traveled up to Portland last Thursday to get Jordan's lip and tongue tie revised by one of the world's leading experts, Dr. Ghaheri (who also happens to be one of the coolest doctors I've ever met and the coolest doctor I've ever been to, i.e. is not just a friend of mine.)

Now that that is done, Jordan is eating and sleeping like a champ.  Last night he gave us 2 stretches of 5+ hours of sleeping, nearly 6 hours between feeds, actually!

For me, this means that not only do I have more time in the day because he is napping better and I'm not feeding him constantly, but I am able to get some restful sleep at night, and I finally feel ready to attack my workouts again.  That's not to say I have been completely inactive, because I haven't.

In fact, I've been getting out just about every day to play 9-18 holes of disc golf, my latest obsession.  That's at least 2 miles of walking every day (plus another mile that I do just during regular life), but more often than not we are playing 18 holes, so that's 4+ miles.  And it's on uneven ground (and occasionally requires me to climb in trees....my aim is not always perfect ;) and it is truly a great form of exercise.  It's so much fun, too, because we can go as a family and all get some fresh air and exercise.

I also did one workout in the garage gym - a 12 minute "Cindy" (1 round = 5 pull ups, 10 push0ups, 15 air squats).  I was supposed to do 20 minutes but Jordan only let me go for 12 before he woke up.  I did 8 rounds and was completely pathetically sore afterwards, particularly my push-up muscles!!

So, moving forward, my plan is to do 2 CrossFit workouts/week at a local box, and then supplement as I can in the garage gym.  I will continue walking every day (which will more often than not take the form of disc golf, but I will also walk with some mama friends and our strollers).

To summarize:

• Walk every day, 3+ miles
• CrossFit 2+ days/week (prob no more than 4).
• Continue with IsaBody Challenge nutrition (1-2 IsaLean PRO Shakes/day with Greens or Fruits and other Isagenix products as needed/desired).

Once I see how I am doing with this program, I will be able to add in some running, etc.  That might not come for another month or two, however.

Rx is more sleep!

Jordan - 2 Weeks Old

Quick little update:  The first 2 weeks of Jordan's life were incredibly sleep depriving!  Of course, you would expect that, but I was not expecting that because I was able to get a lot more sleep when Morgan was a newborn!  This time, we're talking nights with just a couple of hours of sleep.

Given that, I decided I would take another week or two to let our sleep improve before getting back into any workouts.  Any extra time I have would be spent sleeping, not working out.

Now, Jordan is 2 weeks and 4 days old, and our sleep is already much improved this week!  He and I are sleeping for at least 2 hour stretches, sometimes up to 3 hours at night.  I think it will only improve from here.

So, I've decided to go ahead and start the nutrition portion of my plan as well as some light exercise, tomorrow.  I've got a date for yoga tomorrow morning at 8 a.m. and will enter the IsaBody Challenge at that time, too! 

I'm thinking my regular workouts will begin the week of May 5 - not only will that have given me 4 full weeks to get into the swing of things and get some more sleep, but I am super busy next week preparing for a JustCleanse presentation that I am hosting here in Bend next Friday and Saturday, May 2 and 3.

Oh, and I have gotten out for a few walks and a few rounds of disc golf.  I have not made it out every day (again....sleeping has taken precedence there) but I have not been entirely lazy ;)

Introducing Jordan

Jordan Cody Dodge made his appearance on Monday, April 7, at 6:39 a.m..  My water broke while climbing into bed at around 10 p.m.  True labor started around 1 or 2 (I lost track of time).  After a  few pushes he flew out into the world, still in the caul!

I've been taking it easy the last 11 days, focusing on enjoying the new baby and letting the family adjust.  However, I am getting antsy!  I plan to begin my fitness/nutrition regime on Monday, April 21.

The rough plan:

• Join the 16 week IsaBody Challenge!  (www.isabodychallenge.com).  Nutrition will be isagenix + whole foods.  I'll write up a plan and post in a few days.  There will be no caloric restriction, as I am still breastfeeding of course!
• Walk as much as I can - I'm shooting for every day of the week, but it will be at least every non-WOD day.  I'll be wearing my barefoot shoes for this of course!
• CrossFit 3x/week, in my garage.  Right now, since I am lacking a barbell, it will be very metcon focused.  However, we will be getting a barbell and squat rack ASAP!  At that point, I will switch to a strength program.
• Start my 6 weeks of running homework from the CrossFit Endurance seminars.  I plan on doing this barefoot and repeating weeks as necessary to make sure I have my form down. 

The goal:

• Get back to the 120s if possible!  Otherwise at least 132# (aka 60kg)
• Be able to run 5 miles without IT band pain, or other pain.  Long term goal (2015) is to run a trail ultra marathon, and/or possibly the Bridger Ridge Run again.
• Get my muscle up back (I haven't actually done one since Regionals of last year....I need to work technique big time, which is why I stopped doing them.  I'll start doing technique work and see if I can get my MU back and BETTER this time!

 I don't have any more specific goals at this point because I am not sure when I will get my squat rack, etc.  I don't want to set strength goals without knowing when I can begin strength training!

I am also throwing around the idea of competing in the Oregon Summer CrossFit games, since they are right next to my house :)  We shall see....

I'm back

So...I kind of stopped updating this blog last August, for various reasons.  Namely, I felt that my fitness came back pretty darn quickly, and that I didn't have much to post about.  Well, that has all changed.  I have been seeing Dr. Phil Cameron at the Bozeman Wellness Center on a regular basis.  He is an applied kinesiologist.  It appears that my major problem is that my adrenals are fried.

My workouts have been steadily decreasing for the past 3 months, but without any or at least much decrease in strength.  So, that's odd, particulary for a metcon queen like myself.  Take, for example, the CrossFit Games Open Sectionals WOD #2 (AMRAP in 15 minutes of 9 DL at 100#, 12 push-ups with hand release, and 15 Box Jumps).  The box jumps were about darn near the hardest thing I have ever done.  Contrast that to my last Fight Gone Bad, where I was able to get 25+ box jumps per round.  I can think of several workouts I did last fall with Box Jumps where I was able to link them and go really, really fast.  In the past I had strugged with them a bit, so I really noticed when they started to come together for me.  But, all that has changed now

And I know we all have our ups and downs when it comes to CrossFit, and particular movements.  But, this is just ridiculous.  I know my body and my capabilities and what I should be able to hit in certain workouts.  And I have been repeatedly off the mark.  By a lot.

Another thing that clues me in to the fact that it's my adrenals is that, for the most part, my upper body movements are okay.  It's the lower body stuff that kills me - box jumps, air squats.  Oh god, don't even talk to me about air squats.  I used to be able to easily knock out 100 air squats, in a row.  Now, it feels like everything I can do to do 25 of them.

I think I can narrow this down to a single event that pushed me over the edge - the Montana Winter Challenge.  For the 2 nights prior to the Montana Winter Challenge, my son (then 7 1/2 months old) decided not to sleep.  And I don't mean like "ohh, he was a little hard to put down" or "he woke up every hour or two".  No, I mean he was wide awake from 11 p.m. to 3 a.m. like it was party time!  The first night, I hadn't even gone to bed yet when he decided to party, so yes, that means I slept from 3 a.m. to...I forget, let's say 7.  Not too bad, 4 hours of sleep.... (I have no sense of sarcasm, don't forget that).

Night 2, I went to bed at 8 p.m. because I was exhausted!  It was lucky that I did that, because he was up again at 10 p.m., and didn't go back to sleep until 3 a.m., again.  You can ask my husband - I was ready to pack up and go home at 1 a.m.  The following day was our competition, and he had bailed on it at the last moment the year before, so he really didn't want to bail on it again.  I decided that since I was there, I might as well do the competition, as well.  We set the alarm for 6 a.m.

That competition was probably the dumbest thing I have ever done.  I felt horrible.  Worse than horrible. Just downright awful.  The first workout started, and it had 24 inch box jumps, which I had been practicing a ton lately and actually gotten really good at!  I could barely, BARELY jump onto the 24 inch box.  It was everything I could do to finish that workout!  I could go on and on about the workouts and how I felt, and what not, but that's not even important.  Because since that day, my workouts have been taking a steady downhill slide.

So, I have a plan of action.

1. No more coffee.  I am officially off the sweet bean nectar.  I should have probably done this months ago.  For some great information on this topic, read what the Whole9Life has to say about coffee.  
2. Fewer workouts.  I plan to workout 3x/week, and that's it.  I am going to focus on strength/lifting and go easy on the metcons.  I might lose some metcon fitness, but hey, that's okay with me.  I just want to feel normal again.
3. More sleep.  I of course am always trying to get more sleep, but I am going to make an even more concerted effort .  Hopefully Morgan will do his part ;)  In all seriousness, this will be the easiest change, because it's actually not much of a change for me!

Hopefully this, combined with continued visits to Dr. Phil, should help turn around my performance!  Hopefully it's in time to qualify for Regionals, but if not, I guess that's what's in the cards for me this year!

And just because I can't have a blog post without a photo, here's my adorable son:

Highlights from the past month!

Okay.  I suck at updating my blog.  I'm going to do my best, and that's all I can promise.

But first, I will make excuses.  I thought that returning to fitness after having a baby would be more full of problems and issues that I had to work around.  It's not.  I feel completely and 100% normal.   Yes, I am out of shape, compared to before.  Yes, my core is a little bit weaker than it was before.

Actually I think my core is a lot weaker than it was before, but it is by no means weak.  That's my biggest issue.  Even the peeing of the pants is almost 100% gone.  (Yay!)  There just aren't any lingering problems.  I just feel like a beginner again.

Cutest baby ever.

And now, it's just been fun.  I love working out.  I even love where I am right now, because every day, I get to make huge gains in the gym.  Like today, I got a ring dip!  I can't believe I got a ring dip again so soon.  I am looking most forward to my first post-partum muscle up.  But, every single day, I set a PPPR (post partum personal record).  It's like I am starting CrossFit all over again.  Except this time, I know where I am headed.  I have these old PRs in the back of my head that I can't wait to reach - and then smash!

I've also been thinking a lot about competing in the CrossFit Games next year again.  My biggest concern is maintaining lactation through the event (if Morgan is still breastfeeding, that is, which I hope he is).  I'm not sure I could do that, but we'll just see.  I also want to compete on an affiliate team.  Sitting at home, nursing Morgan, watching the CrossFit games this year....I just couldn't help but want to be there.  I would never in a million years trade Morgan for being able to go to the Games this year, but it did get me all fired up for next year!

So, for now, let me fill you in on the highlights from the past 4 weeks:

7/13/10:  Back Squat 145 x 5
7/17/10:  "Helen" in 9:36 (2 minutes off my time of 3 weeks prior!!!)
7/20/10:  Deadlift 190  (which reminds me, I need to go for a DL max again!)
7/24/10:  Front Squat 125 x 5
7/28/10:  Back Squat 155 x 3
7/30/10:  Split Jerk 130!!  (Thank you Sage Burgener)
7/31/10:  Olympic Lifting Meet, Snatch 96.8#, Clean and Jerk 125.4#

And, today:  I got a ring dip!  AND, I front squatted 155# for 1 rep, which was 10 pounds above my goal of 145#!!

"Helen"

For those of you who know me, you probably also know that "Helen" is one of my favorite workouts of all time AND that I have a pretty darn good time, compared to all other CrossFitters.

"Helen" is:  3 Rounds for time of:  400m Run, 21 Kettlebell Swings, 12 Pullups.  My PR is 8:12.

So, when Ben suggested that I do "Helen" last Sunday....I thought he was insane.  My first thought was that it was going to take me about 14 minutes.  I KNEW I wouldn't get under 10 minutes.  I KNEW I certainly wouldn't come close to my old PR.  But it was really hard to face the truth, that I was going to be SLOW.  I said I would consider it, but I thought I would do something else.

But, when only Izo showed up for the Sunday 9 a.m. class, and Morgan was behaving....I got talked into doing "Helen".  Izo has never done "Helen", and for someone who is as bad-ass as she is, and has been CrossFitting for as long as she has....she should do "Helen".  So, we decided to ditch the workout of the day and go for the girl!

I started off the first round with a 400m Run in 1:31.  I was pretty pleased with that considering I would probably only be 10-15 seconds faster if I were in "tip top shape".  You never want to go out TOO hard on the first run....  Anyway, I came back in right behind Izo, did all of my kettlebell swings in a row (much to my surprise!), and headed to the pullup bar.  I did not make all 12 pullups in a row, but I was definitely not planning on that!

Each round got progressively slower, of course.  My kettlebell swings were no longer done unbroken, and of course the pullups got harder and harder each round.  The run, too!  It was everything I could do to not walk in my last 400!  This was just not like me!

I finished in 11:32, which was a few minutes faster than I thought I would do, so I am very pleased with that!

Here's a photo of Izo and I after the workout:

I want to be just like Izo when I grow up.

I suppose I shall just post the rest of last week's workouts and musings here as well.  I have been so bad at posting, but now that Morgan is almost 6 weeks old I feel like I am finally a little bit of free time, so I should be able to post more regularly.  Plus my workouts are starting to feel much better, which excites me and makes me want to post more!

WOD 100628

Clean and Jerk, work up to a max for the day of 115#  (compare to PR set April 2009 of 155# in the clean, 146# in the jerk)

Then, 5 rounds for time of:
Deadlift 115#
10 Pull-ups

I used a red band for the pull-ups.  I was toast from "Helen" on Sunday and this workout is basically the same!  HELLO posterior chain - we fried you yesterday, let's do it again today!  I could not do a deadhang pull-up today!

7:something

I could not concentrate, I was exhausted, and Morgan was hungry and all I could think about was how I should be feeding him.  Not my best performance....

WOD100629  (1 month postpartum!)

Soccer.  I played 1/2 the game due to a hungry baby.

WOD100630

Front Squat 3-3-3-3-3

85-95-105-110-115

(compare to previous PR of around 160# I think.  Maybe 155#.....)

I really should have taken this as a rest day.  Again, exhausted, cranky baby.  I did not realize that this would effectively be day #4 in a row, and with soccer the next day, that would make 5 days in a row!

WOD100701

Soccer.  I played almost the entire hour.  Very tired, but played hard.  I played mostly left forward this game.  I liked it.

Week 3 and 4 Workouts and Thoughts

I spent the better part of the past week with an infant attached to my boobs, which made it nearly impossible to do ANYTHING, nevermind update my blog.  Ahhh, the joys of breastfeeding a growing baby....

So, last week, I did manage to get in 3 workouts PLUS 2 soccer games/practices.  I was pretty exhausted by Friday evening, after my 2nd "workout" of the day, which consisted of kicking a soccer ball and practicing my dribbling skills with the soccer ball, so I rested over the weekend.

This week, I also got in 3 workouts, but only 1 soccer game.

WOD100614 (postpartum day 16)
5 Rounds for time of:
5 Thrusters 55#
10 Burpees

7:22

Thrusters felt heavy!  Wow!  I am OUT OF SHAPE!  No problems in this workout, but I had quite the Fran cough later.  Since this was my first workout (besides the 5k), I was afraid that I had gone too hard, but I experienced no ill-effects.

WOD100617 (postpartum day 19)
Deadlift 5-5-3-3-1-1-1
85-125-145-155-165-175-185f

 

My back felt like the limiting factor here.  Well, that and my grip.  I feel good with this 1RM.  It's more than my first-ever 1RM deadlift, which is a good thing :)  I had no idea what to expect going into this workout, but I am okay with the results.

WOD100618 (postpartum day 20)

Front Squat 5-5-3-3-3-1-1
65-85-95-105-115-125-135

Then, 21-15-9 reps for time of:
Overhead Squat 45#
Push-ups

6:46

Very happy with the front squat.  I was feeling the deadlifts from yesterday in the left side of my back.  I could have maybe even done more, but my knees were starting to roll in, and I promised myself I would not push the weights to those that caused my knees to roll in.  I have tight IT bands and weak adductors, and I want to make sure I build up that strength along with the rest of my legs.

WOD100622 (postpartum day 24)

Deadlift 3-3-3
135-145-155

Press 3-3-3-1-1
45-55-65-70-75

I didn't increase the weight in the deadlift from last week, but they felt easier.  I am pretty happy with the press today, as well.  Again, more than I could do when I first started CrossFit, though a good 15 pounds off of my PR.

WOD100623 (postpartum day 25)

Back Squat 5-5-5-5-5
85-105-115-125-135

Then, "Death by Pull-ups"
With a continuously running clock, complete 1 pull-up the first minute, 2 pull-ups the 2nd minute....continue until you cannot complete the required number of reps.

Result:  8!

WOD100625 (postpartum day 27)
"Isabel"
135# Snatch, 30 reps for time.

3:34 with 65#

I have ALWAYS wanted to do Isabel.  Well, as soon as I thought I could do it prescribed (with 95#), anyway.  I'll have to work up to doing it as prescribed, again, and do it in a few months!

THOUGHTS
I've been focusing more on weightlifting and strength work than metcons, lately, which you have probably noticed.  The reason for this is two-fold.  First, because I am playing soccer twice a week (weather depending), and I play midfield, I will be getting some extra metabolic conditioning outside of the gym.  That, and I plan to go mountain biking this summer, at least a few times.  Second, cardio-respiratory endurance comes back the most quickly out of any of the 10 general physical skills, especially for somebody like me, who has a natural strength of cardio-respiratory endurance.

I opted against making a plan for the next couple of months.  As in, I am not going to program for myself ahead of time.  Right now, it's just so hit-or-miss as to whether or not I am going to get a workout in on any given day.  So, I play it by ear.  I know that in a couple of months it will be easier to get a regular workout schedule going.

Nutrition.  I have been mostly paleo.  I did have a couple of early cheats, like I mentioned, which were accidental (food given to me by family - didn't want to be rude!).  I have been eating peanut butter still.  Ben and I had pizza once, and last week I feel prey to the oatmeal cookies.  I have also been eating oatmeal the last couple of mornings because we are all out of fruit!  Need to go to the store....

Anyway, I had an off-week, but I am ready to get back on the paleo.  I feel good about my diet because it has been about 90% good.  Even though I have fallen off the bandwagon, I did not go off the deep end.

At some point, but not yet, I am going to look into zoning my protein, but nothing else.  For you non-crossfitters out there, that means that I will weigh and measure the protein I eat (meat, eggs, fish) each day, but I will not weigh or measure my carbohydrate or fat intake.  We'll see.

Peeing your pants can be funny

It's only funny because I'm 2 weeks postpartum (Hello Box Jumps!).  If I were 6 months postpartum, it would be less funny.  If I were 2 years postpartum, it wouldn't be funny at all. 

Luckily, I came across this great article by a woman named Kara whose blog, Mama Sweat, chronicles her adventure as a Mom of 4 (four!) who finds time for fitness.  If you pee your pants EVER, you HAVE to read this article.  I've really enjoyed Kara's blog, and I hope you do too.  Her blog isn't about getting the perfect post-baby body, but more about being a role model for her four children.

Which reminds me.....

I named this blog Mama Gets Her Six Pack Back because, well, it's catchy.  I wanted to name it "Mama Gets Her Fran Time Back" but that really alienates those of you who don't do CrossFit.  (Are you wondering who in the heck is Fran?  See, I told you, it's alienating!  This is "Fran" ) 

However, upon giving birth to Morgan, and sitting in the tub taking a bath that very same day, staring down at my saggy stomach, I had a thought.  IT DOESN'T MATTER.  It doesn't matter that I might never get my pre-pregnancy body back.  I might never fit into my size 4 Lululemons (though I hate to waste the money!), or my size 2 Levis (which were never really that comfortable anyway), and I might never have the six pack I once had.  Do I care?  No.  I don't.  I have the most wonderful son in the entire world, and that's what really matters.

I DO still care about my Fran time, and my Deadlift, and all that stuff.  However, I am confident that sometime in the future, I will get that 3-minute Fran I am after, and maybe even that 300# Deadlift (pushing a kid out is supposed to make you stronger, so I'm told!)  I'm not in a hurry, either.  When I first started CrossFit, I was really not in good shape, and it took me a while to get into shape for the Games.  That was a long road, and although I might be in a little better shape now than when I first started CrossFit, I fully expect that it will take me as long as it did the first time to reach the kind of shape that I used to be in.

I have worked out twice this week at Bridger CrossFit.  I will post on those workouts next time.  But, being in the gym is very humbling and reminds me that I used to be in really good shape.

This photo is a test.  Ben said he would stop taking pictures of himself upside down with the camera (he does that every time he picks up a camera) once I post one of those shots on my blog.  Here it is!