Wednesday, November 2, 2011

C is for Candy, Cardio, CrossFit, Chucking, Contests, Coaching...

C is for

It's been an "interesting" week so far-
(how about craptastic!)
This weekend's workout scheduled got totally FUBAR'd due to family stuff, wicked weather (snow!), losing power, etc. Meaning NO TRAINING GOT DONE Saturday OR Sunday.
It's amazing how BLAH! I feel when I don't get my sweat on...combine that with a little Halloween indulging --can you say too many Reese's PB cups AGAIN!! I don't even like CANDY!

I swore last year I would never do that again. I had so many of 'em last year, it gave me a tummy ache for days. At least this year I did not go overboard but still. Too many sugary treats. I feel like a bloated carcass. BUT That's ok-it's a new day and every day is a new day to attack. Ya!!
So, gonna get my Cardio on for a couple hours this morning....

I got in another CrossFit session this week. I'm really, really liking it too. I love that it is strong, powerful and competitive!! I just wish I could go more often!! So far I can get in two sessions per week and work on some of the other WOD's on my own but I really like getting feedback on form-especially for some of the Olympic lifts and stuff.
Yesterday we did some skill work-deadlifts, snatch and reviewed hand stand push ups (HSPU) and wall crawls.

Then we did DIANE.

21/15/9 reps of deadlifts and divebomber push ups or HSPU's for time
(I did 6:24) I can definitely go heavier on the DL and gotta get those divebombers bangin'!!

I did the divebombers and boy! are my shoulders and tri's feeling it today. LOVE
Then we did 50 CF style sit ups with weight for time (1:55)

Monday's interval workout was pretty epic. Almost make me chuck!! You know-hurl, puke, vomit....
I did my own bootcamp class in the morning, which was a 1,000 rep challenge.
Then I ran 7 miles on the TM

Zuzana from
Then did this little gem from BodyRockTV:

6 Rounds 20 seconds active/5 seconds rest
  • push ups with side jumps
  • elbow to knee plank
3 minutes AMRAP
  • 5 side to side 1/2 squats with a drop down & power up
12 Rounds 20 seconds active/5 seconds rest
  • jump squats
  • side crunch, alternating
It was awesome and I felt totally spent after. The hallmark of a good ass kicking. I can't wait to try this again in 2 weeks and see how much more I can get in.

I have several contests going on right now-
  1. Did you enter my Sparkly Soul giveaway??
  2. Did you LIKE IronCowboy on Facebook?? see this link for details...
  3. Did you LIKE my picture on the GoTribal INSPIRATION contest?? This ends Thursday, 11/3 so your Like is MUCH appreciated!! And yes, it is the picture of me hugging Chrissie Wellington :)

I am SOOO ready to start working with Coach (coach awesome) Sonja.
This year is gonna change a lot for me and I am really looking forward to seeing what kind of improvements I can make as an athlete with her in my corner. I also know I will work 110% harder just to please her so that is extra motivation to kick ass. Not that I lack it (motivation), but answering to her will just push me that much harder.

not THAT Coach...

So...are you Coached?
I would love to hear the WHY's and WHY NOT's.
If it is money that holds you back from hiring a coach, what WOULD you pay??
There are several valid points on both sides of the fence with this one.
Please share your comments, insight, thoughts, opinions!

Happy Wednesday



misszippy said...

Love Crossfit. Now that I am getting well, i will be adding that in regularly once I am up and running comfortably. It is so badass!

I used to be coached when in triathlon heavily. I loved it and would do it again if I were to put a really important event on the calendar. You'll love it, I'm sure.

Julie Arts said...

I did dive bombers yesterday, too. My shoulders are SCREAMING at me today.

Big Daddy Diesel said...

C is for Cookie as in National Cookie Monster Day!!! That right there will turn things around

We are Ben and Rebecca said...

Money is always an issue bit I think time is huge for ke as well. I'm thinking next year I will star training fir tris since my baby won't be a baby anymore. another huge issue is lack of resources in my area. It'll be a good 45 minute drive to find a coach. But it can be done!

Come to my blog and chech out my $100 giveaway there are some cute tri shirts that made me think of you!

Robin said...

I'm so addicted to Crossfit! Love it!

Karen said...

I haven't done coaching yet but am considering it for this coming year. I like the idea of someone pushing me a bit further than I would push myself and that I don't have to come up with "the plan" on my own.

Beth said...

that is one serious workout! I will start working with a coach for the first time this week. I am nervous about giving up control but hope that it makes me a better athlete and helps me train smarter. I love Sonja too so I sure it will be great!

Julia said...

i keep hearing more and more about crossfit. i would love to give it a try at some point. and reese's...forever and always my downfall :)

Dannitris said...

I have a coacha and LOVE working with her. She knows when to push/challenge me, has great advice, keeps me focused on the big picture and totally takes the guess workout of training. We have had a very successful coaching relationship, and I have been able to set personal bests at pretty much every distance. She even made my first IM something I was totally ready for.

Kabekona Tri Girl said...

I would love to have a coach but it's totally money that holds me back. What would I pay? I don't have the foggiest because I don't have the money. Need to work on my financial fitness in addition to my physical fitness. I was a swimmer growing up and used to being coached, I love someone telling me what to do and I just do it. I guess that's just how I roll.

Jamie said...

In High School XC, we called "dive bombers" "Saturday Nights."

There were lots of jokes about finding "ant hills" and "mole holes" in the grass.

Coaching? Yeah, I think I'll probably make the commitment again. I'm good on my own, but I definitely need someone to get me over the plateau.

ImTheMarigold said...

Thanks for stopping by my blog and posting the giveaway! You got in some serious workouts this week, well done! I'm about to start with a coach who has a group of runners here in DC, it will cost me about $300 for 6 months. I'm hoping it will be worth it if I pick one goal and make that the focus of my training with him.

Anonymous said...

i would love to try cross fit!and i would love to be coached...specially on running form :)

Christy @ My Dirt Road Anthem: A Runner's Blog said...

I have been wanting to try cross fit so bad. It looks like something I would LOVE! Like dive them! But since I live out of town I am going to keep BodyRocking.

Caratunk Girl said...

Man. I haven't done dive bombers. Need to check those out!!

Colleen said...

You are badass and I love it! :)

No, I'm not coached. For me, it's kind of a money thing and kind of a "I don't know how I would do having someone tell me what to do other than my husband who I don't listen to all the time anyway". I'd love a coach... I think. :)

Jason said...

You are one Tough Chik....get it?

Anyway, I am coached as you know. I don't know if there is an amount of money I wouldn't pay. I say that because I love the fact that I don't have to think. She says jump I jump and don't ask questions. Makes my life so much easier.

Christina @ The Athletarian said...

I want to try Crossfit so bad but I am so scred. I am not strong at all and feel like I should probablt develop a solid base before I embarass myself in front of strong beasts! Dive bombers kill. It's a pure love hate relationship right there!

Keri @ Blue-Eyed Runner said...

Crossfit sounds SO SO SO awesome. I'm actually going to give it a try after NYC. You are a workout machine, btw!

Ange said...

I love all these fun workouts you're doing!! You'll be ready to rock next season for sure. Where do you find Crossfit?

Ange said...

another quick note...what's your 2012 race plan Jen? I was just looking over your results from past few years...Impressive I must say. THe awesome weight loss is 1 huge amazing inspiring achievement but your race times are really very good. Nice goin'....!