Wednesday, December 28, 2011

Workout

CrossFit

Warm up with 3 rounds of 10 push ups, sit ups, squats


Front squats
3-3-3-3
95, 105, 110, 115 (1)

WOD
EMOM for 10 minutes
3 front squats- 80 lbs.
10 mountain climber steps

Tuesday, December 27, 2011

Workout

CrossFit

Warm up


21-18-15-12-9-6-3
Kettlebell swings- 35 lbs
Knees to elbows
Double unders
17:36

Did same WOD in October in around 17 minutes.

Wednesday, December 21, 2011

12 Days of CrossFit


1 Turkish Get Up (55/35)
2 HSPU or Pike Push Ups
3 Pull Ups
4 Sumo Deadlift High Pulls (95/65)
5 Front Squats (95/65)
6 Box Jumps
7 KB Swings (55/35)
8 Push Press (95/65)
9 KB Weighted Lunge Steps (55/35)
10 Hang Cleans (95/65)
11 Burpees
12 Thrusters (95/65)

Time- 39:09

Tuesday, December 20, 2011

Workout

CrossFit

Warm up with lunges, butt kicks, high knees, frankensteins


WOD

12 minute AMRAP
6 renegade rows- 20 lbs.
12 slam balls- 15 lbs.
7+11

rest 5 minutes

6 ring dips- red band
12 air squats
13+2

Monday, December 19, 2011

Workout

CrossFit

WOD


5 rounds of
500 meter row
30 alterating kb clean and jerk- 30 lbs.
15 sit ups
2 minutes rest
Time- 30:07

Friday, December 16, 2011

Workout

Running- 1h 10m 45s 6.72 miles 10m 32s/Mi


Felt better even though I was slower. First half was okay, but started slowing on second half.

Crossfit 50m

Sport comments: Warm up with high knees, butt kicks, frankensteins, bear crawl.
WOD

100 KB swings- 35 lbs.
4:??

2000 meter row
8:49

250 double unders
6:??
Not feeling it tonight after the run.

Wednesday, December 14, 2011

Workout

CrossFit

Warm up with frankensteins, high knees, bear crawl

WOD
Bench Press
1-10-1-20-1-30
95, 75, 105, 65, 110 (f), 55

Bench Press PR!

Tuesday, December 13, 2011

Workout

CrossFit

Warm up with broad jumps, high knees, butt kicks, frankensteins

WOD
4 rounds of
400 meter run
20 kettlebell swings- 35 lbs.
10 pull ups
Time- 16:05

I was hoping for sub 16, but I just barely missed it.  If I could've figured out my pull ups I would've made it.  I couldn't decided between big slow kip or short fast kip.

Fastest RX time for the girls by 45 seconds.  :)

Monday, December 12, 2011

Running- 7ish miles in 71ish minutes

Not so easy this time.  Achilles wouldn't loosen up.  I forgot to tape my knee, too.  Made it through, though.

Wednesday, December 7, 2011

Workout

CrossFit

Warm up with lunges, high knees, frankensteins

Deadlifts
5-5-5-5
125, 135, 145, 160 (PR)

WOD
5 rounds of
10 sumo deadlift high pulls- 55 lbs.
5 burpees

Time- 4:30

I was going to just do 155 again because I don't want my hamstring to get irratated and not be able to run, but Mike convince me to put the 2.5s on to get a 5 lb. PR.  I did and it wasn't too bad.  I probably could've done more, but it wouldn't have been pretty!

Food Log:
Breakfast- cobb salad with lettuce, eggs, bacon, and chicken
Lunch- butternut squash lasagna
Snack- carrot cake Lara bar, sugar cookie (2)
Dinner- shepherd's pie, cupcake

Tuesday, December 6, 2011

Workout

CrossFit

Warm up

WOD
7 minute AMRAPS with 3 minute rest between

#1
12 slam ball- 15 lbs
6 toes to bar

#2
12 alternating kb swings- 25 lbs.
6 turkish getups

#3
12 ghd situps
6 pass throughs

warm down- 50 lunges

Food Log:
Breakfast- 1 egg and sausage
Lunch- cobb salad with egg, bacon, chicken
Snack- Lara bar, pb cupcake
Dinner- pecan chicken, broccoli, carrots, cauliflower in cheese sauce, pumpkin cupcake

Figuring Things Out

So I've been testing my body again lately.  Last week I was testing out milk and my body failed miserably.  Over the Thanksgiving holidays I pretty much ate what I wanted so by the end of the week I felt like a bloated, fat mess.  So on Monday I decided to cut out the gluten and sugar, but keep drinking chocolate milk to see how I felt in 5 days.  I picked 5 days because normally 5 days of eating no gluten, no sugar, and no milk has me feeling pretty good and a few pounds lighter.  Not this time around, so I'm blaming it on the milk.  This week I'm going milk free, and mostly gluten free with a little bit of sugar thrown in so we'll see how I feel on Friday. 

Monday, December 5, 2011

Workout

CrossFit

Warm up with high knees, butt kicks, lunges, 10 burpees

Strict Press
3-3-3
65, 70, 75 (2)  Fought super hard to get that 2nd one up

WOD
AMRAP in 15 minutes of
10 push press- 65 lbs,
10 box jumps- 20 inches
10 push ups
7 rounds

Food Log:
Breakfast- 1 egg with salsa, 1 sausage patty
Lunch- paleo chicken pot pie
Snack- PBJ Lara Bar
Dinner- Puerto Rican Beef, sugar cookie, 2 gluten free peanut butter dark chocolate chip muffins with dark chocolate frosting

Friday, December 2, 2011

Workout

Running- I ran 6.3ish miles in 59:48ish!  Give or take a few seconds.  :)

I was so worried about this run and I put it off for a whole week, but I knew I had to do it.  I'm not sure if it was because I didn't want to miss CF for a run or if I was worried it would hurt or if I wasn't looking forward to it.  I don't know, but man it was a great run! 

I started off thinking if I finished in 66 minutes, I'd be happy with that.  11 minutes per mile sounded reasonable (I was going to only do 6 miles).  As I started getting ready for the run I started thinking about my goal.  Why was I planning on running so slow?  I have the endurance to run a much faster pace than 11 min/miles, so why not try and go faster.  My body needs to get used to the pounding on the pavement that comes along with running, not the endurance.  I figured that 6 miles of pounding, was 6 miles of pounding, whether it was slower or faster.  So, I decided to try faster.  Even though I was going faster, it was still a pretty comfortable pace.  Somewhere along the way I decided to just do the 6.3 and I got to the halfway point at 30:03.  At that point I wasn't sure I could keep the pace on the way back.  I was afraid everything would start hurting and I'd slow down.  I took a 30 second walk break, then started running again.  Towards the end I really had to focus on my form because I could feel it going bad since I was getting tired.  I ended up finishing the second half in 29:44 and that included the 30 seconds of walking!  I was so pumped and still am! 

I was afraid I'd be pretty sore the next 2 days, but i wasn't!

So excited and can't wait to go run again!

Friday, October 28, 2011- forgot to post this

Squat Cleans

3-3-3
75, 85, 90 (2)- could've gotten the third, but it slipped out of my hand on the clean

WOD
time ladder
7 rounds

Wednesday, November 30, 2011

Workout

CrossFit

Warm up with bear crawl, high knees, butt kicks, frankensteins

WOD
Tabata with 1 minute rest between each exercise
Kettlebell swings- 35 lbs. (74ish)
Slam ball- 15 lbs. (84ish)
Ring dips- red band (42ish)
Rowing (28ish)
Wall Ball- 14 lbs. (50ish)
Total- 294

Tuesday, November 29, 2011

Workout

CrossFit

Warm up with frankensteins, high knees, butt kicks

WOD
Burpee Annie
50-40-30-20-10
Double unders
Sit ups
10 burpees after each set

Time- 11:26
Fastest RX time for the girls.  :)

My Annie time without the burpees is 9:30 something I believe.  We haven't done Annie in a long time.

Warm down with max dead hang and mountain climbers/russian twists and supermans

Monday, November 28, 2011

Workout

CrossFit

Warm up with lunges, air squats, frankensteins, push ups

Front Squats
3-3-3
95, 105, 110

WOD
Row 1000 meters, then
Front Squats- 55 lbs.
Push Ups
10, 9...2, 1
Time- 13:??

Saturday, November 26, 2011

Workout

At Lifetime

Warm up with .25 mile run and rolling

Back Squats
5-5-5-5-5-5
45, 65, 75, 85, 90, 95

5 rounds of
10 air squats
10 push ups
10 wind mills (5/5)- 15 lbs.

2000 meter row
11:??

Rolling

Wednesday, November 23, 2011

Workout

CrossFit

Warm up with high knees, butt kicks, lunges

Power Cleans
3-3-3
85, 95, 105 (PR!)

WOD
12 minute AMRAP
6 Curtis Ps (power clean, lunge left, lunge right, push press)- 65 lbs.
12 high box jumps- 24 inches
4+2

Tuesday, November 22, 2011

Workout

CrossFit

Warm up with broad jumps, high knees, butt kicks

WOD
3 rounds
30 kb swings- 35 lbs.
20 burpees
6 turkish get ups- 35 lbs.
Time- 25:29

Warm Down
50 russian twists
50 weighted sit ups- 15 lbs.

I've never done turkish get ups with 35 lbs.!  It was tough, but as long as I kept my core tight and elbow locked, I could do it.  Pretty happy with myself!

Monday, November 21, 2011

Workout

CrossFit

Warm up with butt kicks, high knees, bear crawl

WOD
3 rounds
200 meter run, 20 pull ups
200 meter run, 20 push ups
200 meter run, 20 sit ups
200 meter run, 20 air squats
Time- 27:43

Friday, November 18, 2011

Workout

CrossFit

Warm up with some burpees, squats

WOD
Fran
21-15-9
Thrusters- 65 lbs.
Pull ups
Time- 10:53

I hate Fran.

Thursday, November 17, 2011

Workout

Running

Ran 5.07 miles in 53:13 (pace 10:30).  Wore some K tape on my knee.  Felt a few twinges in the back of my leg, but overall it felt good. 

Wednesday, November 16, 2011

Workout

CrossFIt

Warm up with butt kicks, high knees, frankensteins

Overhead Squats
3-3-3
45, 55, 65, 75
Might could've gotten 1 or 2 at 80?  I thought I got 70 last time, but apparently I got 75 and forgot to record it in my binder.  :(  I would've tried for 80.  Oh well.

WOD
5 rounds
10 overhead squats- 45 lbs.
10 burpees-
Time- 10:16

We did this last May and it took me 13 minutes.  :)

Tuesday, November 15, 2011

Workout

CrossFit

Warm up

WOD
3 Rounds

8 Minute AMRAP
20 DB Step Ups
15 DB Push Press
20 Single DB Swings
2 Minute Rest Between Rounds

Monday, November 14, 2011

Workout

CrossFit

Warm up

Clean and Jerk warm up

WOD
800m Run

15 Clean and Jerks (135/95)- I did 75 lbs.
400m Run
10 Clean and Jerks
400m Run
15 Clean and Jerks
800m Run
Time- ??  I can't remember!

Friday, November 4, 2011

Workout

CrossFit

Warm up

WOD

3 rounds
800m Run

15 DB Push Press Left Arm- something heavy! 
10 Burpees
15 DB Push Press Right Arm
Time: 27ish maybe?

Wednesday, November 2, 2011

CrossFit

Warm up

Back Squat
3-3-3-3
105, 115, 125, 130 (f) I couldn't even get one at 130!  Oh well, that's ten more pounds than last time.  2 years ago my one rep back squat was 120.  :)

WOD
AMRAP in 10 minutes of
6 dead lifts- 75 lbs.
6 hang cleans- 75 lbs.
6 back squats- 75 lbs.
6+3

Rx!

Tuesday, November 1, 2011

CrossFit

WOD

Fight Gone Missing


3 rounds
1 min. box jumps- 20 inch
1 min. rest
1 min. push press- 55 lbs.
1 min. rest
1 min. wall ball- 14 lbs.
2 minutes rest
252- only because I killed the box jumps. I got 45 in the last round.

I think I can get 300 on the next FGB!  Yea for box jumps.

Monday, October 31, 2011

CrossFit

Warm up

12-9-6-3
man makers- 20 lbs.
200 meter farmer's carry after each set- 35 lbs.
Time- 18:09

Warm down- russian twist with 20 lb. dumbell

Saturday, October 29, 2011

Partner WOD with Shiela

10 box jumps- 20 inch
20 kettlebell swings- 35 lbs
5 burpees
I did 5 rounds.

Wedensday, October 26, 2011

Workout

CrossFit

Warm Up

Bench Press
5-5-5-5
75, 85, 90, 95 (1)

WOD
75 burpee box jumps- 20 inch box

Time- 7:58

Tuesday, October 25, 2011

Workout

CrossFit

Warm up

WOD

21-18-15-12-9
Kettlebell swings- 35 lbs.
Knees to Elbows
Double Unders

Time- 17:07

Warm down
partner slam ball sit ups- 15 lbs.

Monday, October 24, 2011

Workout

CrossFit

Warm up

WOD

40-30-20-10
Push Press
Front Squats
High Pulls
with 45 lbs.
Time- 30:03

HORRIBLE WOD!

Saturday, October 22, 2011

Workout

CrossFit

Warm up


Partner WOD with Jesica


I did:

5 rounds of
5 pull ups
10 push ups
15 air squats

200 meter run with 25 lb sandbag, 200 meter run without

5 rounds of
5 dumbell squat cleans with 20 lb dumbells
10 ring dips- red band

5 rounds of
10 box jumps
10 wallball- 14 lbs.

200 meter run with sandbag, 200 meters back
Time- 45 ish

warm down
Tabata crossovers and planks

Running- 4 miles, not sure of time, but felt pretty good

Friday, October 21, 2011

Deadlift

5-5-5-5
125, 135, 150, 155

WOD
EMOM for 10 minutes
5 deadlifts- 95 lbs
25 double unders
If you didn't get your double unders in before the next minute you had to switch to lateral hops.  It was tough getting all that in in 1 minute, but I made it the whole way!  I was one of 2 to make it the whole time with double unders.

Wednesday, October 19, 2011

Workout

CrossFit

Warm up

Thruster 3-3-3

65, 75, 85 (maybe 90) I can't remember

WOD
21-15-9
Thrusters- 55 lbs.
hand release lateral burpees
Time- ??

Hated this WOD

Tuesday, October 18, 2011

Workout

CrossFit

Warm up with high knees, butt kicks, frankensteins

Partner WOD
5 rounds of
400 meter run
500 meter row
Time- 25:46ish

Monday, October 17, 2011

Workout

CrossFit

Warm up with frankensteins, high knees, pvc shoulder rotations


Power Snatch warm up
45, 55, 65

WOD
4 rounds of
400 meter run
30 box jumps- 20 inch
7 power snatch- 55 lbs.
Time- 18:49

Saturday, October 15, 2011

Workout

CrossFit

Warm up
Partner WOD


My part-
50 push ups/plank while partner is doing 50
25 ground to over head- 20 lbs.
1250 meter row/2- other holds kettlebells in rack pos.
800 meter row

Med ball sit ups, side tosses, etc.

Wednesday, October 12, 2011

Me in the pink shirt doing push press!

Workout

CrossFit

Push Press

3-3-3
85, 90, 95 (95 was really tough today, had to fight hard to get the last one up)
Felt really tired and weak today.

WOD
"Jack"
20 minute AMRAP of
10 push press- 65 lbs.
10 kettlebell swings- 35 lbs.
10 box jumps- 20 inch

8 rounds

Foot kept cramping!

Tuesday, October 11, 2011

Workout

CrossFit

warm up

WOD


25 minute AMRAP of

10 push ups
15 butterfly sit ups
20 walking lunge steps- 25 lb. dumbells
10+27

Monday, October 10, 2011

Workout

Running- 3 miles

CrossFit

Warm up with high knees, butt kicks, lunges


10 turkish get ups on each arm- 25 lbs.

WOD
5 rounds of
800 meter run
3 minutes rest between
Time- 34:41

Saturday, October 8, 2011

Workout

CrossFit

Team WOD

5 rounds of 100 meter farmer's carry with 35 lb. kbs
20 air squats
then burpees
I did 30.

Warm down
Tabata
bicycle kicks

Running- 4.5 miles after CrossFit

Friday, October 7, 2011

Workout

CrossFit

WOD
50-30-15
Double Unders
alternating arm kb swings- 25 lbs.
step ups with kb- 25 lbs
Time- 8:26

Wednesday, Ocotber 5, 2011

Workout

CrossFit

Warm up

Strict Press
5-5-5
60, 65, 70 (2)

WOD
AMRAP in 12 minutes of
5 strict press- 40 lbs.
10 pull ups

8+10- would've gotten 9 rounds, but my hand tore a little on the last set of 10  :(  oh well.

Tuesday, Ocotber 4, 2011

Workout

CrossFit

WOD
4 rounds
10 burpees
20 goblet squats- 35 lbs.
25 kb swings- 35 lbs.
Time- 13:07 or 12?

Monday, October 3, 2011

Workout

CrossFit

Warm up

WOD
6 rounds of
200m Run

14 Box Jumps- 20 inch
7 Ring Dips- red

Time:  ???

Friday, September 23, 2011

Workout

CrossFit

Warm up with frankensteins, lunges, bear crawl, high knees, butt kicks
3 rounds of 10 kb swings, 10 goblet squats, 10 sit ups (25 lb. kb)

WOD
"Cindy"
AMRAP in 20 minutes
5 pull ups
10 push ups
15 air squats
13+6

Did this workout last February and last October.  Got more today than last time with yellow band and 5 more rounds than in October when I did it prescribed for the first time!

Wednesday, September 21, 2011

Workout

CrossFit

Warm up

WOD
400m Run
then AMRAP
Thrusters- 18
Sumo Deadlift High Pulls- 35
Hang Cleans- 36
Burpees- 37

2 minutes rest between rounds

Did this workout last November.

Tuesday, September 20, 2011

Workout

CrossFit

Warm up

WOD
50 turkish get ups- 25 lbs.
50 burpees

Time- 25 ish

Monday, September 16, 2011

Workout

CrossFit

Warm up

Push Press
5-3-1-1-1
75, 85, 95, 100, 105 (f), 105 (f)
WOD
4 Rounds

Max Reps Push Press @65% of 1RM (65 lbs.)
35 Double Unders
41 push press

Friday, September 16, 2011

Workout

CrossFit

Warm up

Front Squat
3-3-3-3
95, 105, 110, ran out of time (might could've gotten 1 at 115)

WOD
5 rounds
15 front squats- 75 lbs.
400 meter run
Time- 21:??

First time doing RX weight on a front squat WOD!  Thought I was going to finish way last, but I didn't finish too far off from some of the girls.

Wednesday, August 14, 2011

Workout

CrossFit

Warm up

WOD
Strict Press

1-1-1-1
65, 75, 80, 85 (f)
Push Press
3-3-3
80, 90, 100 (1)
Push Jerk
5-5
75, 85

Tuesday, September 13, 2011

Workout

CrossFit

Warm up

WOD
5 rounds of
40 double unders
30 box jumps- 20 inch
20 kb high pulls- 35 lbs.
Time- 15:??

Fastest girl time by about 5 minutes.  I killed this WOD.  :)

Monday, September 12, 2011

Workout

CrossFit

Warm up

WOD
12-9-6
Thrusters- 65 lbs.
Kettlebell swings- 45 lbs.
Strict pull ups- red band
Time- 9:??

Saturday, Septemeber 10, 2011

Workout

Running- 5 miles
Back Squats- 45, 65, 75, 85, 90
Wind mills wtih 15 lbs.

Friday, September 9, 2011

Workout

CrossFit

Warm up

Power Clean warm up
warmed up to 100, decided to do 95

WOD
4 rounds
400 meter run
5 power cleans- 95 lbs.
15 plate stand ups- 25 lbs.
Time- 19 ish

Wednesday, September 7, 2011

Workout

CrossFit

WOD
"Lynne"
5 rounds of
max bench press- 65 lbs.
max pull ups

17+11, 16+12, 15+12, 17=9, 15+13

Tuesday, September 6, 2011

Workout

CrossFit

WOD
3 rounds of
800 meter run
30 db snatch- 25 lbs.
50 russian twists- 12 lbs.
Time- 22:27

Warm down
tabata air squats with rest at the bottom of the squat

Saturday, September 3, 2011

Workout

Ran 3 miles.

Wednesday, August 31, 2011

Workout

CrossFit

Warm up with lunges, butt kicks, high knees

Front Squat
5-5-5-5
warmed up with 45
65, 80, 95, 105
Fought hard to get those last 2 up, but I did it!  Couldn't belive I got it.  Originally I was hoping to get 95!

WOD
5 rounds
5 front squats- 75 lbs.
5 lateral burpees
Time- 4:23

Tuesday, August 30, 2011

Workout

CrossFit

Warm up

WOD
6 rounds
200 meter farmer's carry- 35 lbs.
40 double unders
20 air squats
Time- 25:14 or 25:11

I beat everyone at the gym today!  Even the guys!!!!!!!!!  So pumped about that.  :)  Felt awesome!

Saturday, August 27, 2011

Workout

CrossFit

Warm up

Partner WOD with Laura
5 rounds of
200 meter run
20 kb high pull- 35 lbs
20 db push press- 20 lbs.
Time- 11:??

Warm down
Alternating every 30 seconds for 4 minutes-
sit ups
plank hold

Friday, August 26, 2011

Workout

CrossFit

Warm up

WOD
"Angie"
100 pull ups
100 push ups
100 sit ups
100 air squats
Time- 29:24

Had a 12 minute cap with pull ups.  Finished pull ups at about 11:15ish.  So glad I made it!  Fastest RX time of the day for the girls.  :)

Wednesday, August 24, 2011

Workout

CrossFit

Warm up

Deadlift
5, 3, 1, 1, 1,
135, 145, 155, 165, 175, 185 (f), 180, 185 (f), 185

I felt my back rounding so I dropped the bar on both 185s that I missed.  Everyone said I looked fine, but it didn't feel right to me.  Got over it and finally did get 185.

WOD
EMOM for 14 minutes alternate between
5 deadlifts- 120
1 min plank hold

Tuesday, August 23, 2011

Workout

CrossFit

Warm

WOD
In any order:
50 wall balls- 14 lbs.
50 supermans
50 jumping pull ups
50 kettlebell swings- 35 lbs.
50 knees to elbows
50 lunges
50 push press- 20 lbs.
50 box jumps- 20 inch
50 burpees
Time- 32:24

Monday, August 22, 2011

Workout

CrossFit

Warm up

Power Cleans
3-3-3-3
85, 95, 105 (1), 105 (f)

WOD
12-9-6-3
Power Cleans- 75 lbs.
Ring Dips- red band
Time-3:51

Friday, August 19, 2011

Workout

CrossFit

Warm up with high knees, butt kicks.

Overhead Squats
5-5-5
45, 55, 65 (3), 65
My shoulder rolled forward just a bit on the first set of 65 and I dropped the bar.  :(  I think I could've gotten 70 had a not messed up that set.

WOD
21-15-9
Overhead squats- 45 lbs.
hand release push ups- on knees
200 meter run after each round
Time- 10:54

Tuesday, August 16, 2011

Workout

CrossFit

Warm up with butt kicks, frankensteins, high knees, bear crawl, 10 push ups, 10 sit ups

WOD
800 meter run
50 kettlebell swings- 35 lbs.
25 pull ups
400 meter run
40 kettlebell swing
20 pull ups
200 meter run
30 kb swings
20 pull ups

Time- 21:31

My kind of WOD!

Warm down- tabata crossovers

Monday, August 15, 2011

Workout

CrossFit

Warm up with lunges, frankensteins, butt kicks, high knees, jump squats

Front Squats
5-5-5-5
65, 75, 85, 95

Felt easy!  So great to finally get past 95.  I have to keep remembering to stick my butt out on the way up, too.  That's the key for me!

WOD
1000 meter row
10, 9, 8...3, 2, 1
Front Squats- 55 lbs.
Box Jumps- 20 inch
Time- 11:??  close to 12, maybe 11:40ish or 11:50ish

Did everything unbroken except the very first box jump.  :)

Sunday, August 14, 2011

Ran 5 miles today!  54:20 something.  My goal was 55 minutes, so I'm pretty happy with it!  Ran 10 minutes, walked 1 minute at a time.

Saturday, August 13, 2011

Workout

Lifetime

Lots of foam rolling
Back Squat
10- 45
5- 65
5-75
5- 85
10- 55

Bench Press
10- 45
5- 55
5- 65
5- 70
10- 45

Just for fun I thought I'd throw in some bicep curls and shoulder stuff.  I haven't lifted like that in a while so I though I'd see what I could do.  :)

Push up- 25 knee, 25 on toes
Wind mill- 10 lbs/10 on each side
KB side ab thingys- 25 lbs/10 on each side

Elliptical- 15 minutes

Friday, August 12, 2011

Workout

CrossFit

Warm up with butt kicks, high knees, 2 rounds of 10 jumping squats, 5 burpees

Clean and Jerk warm up
65, 70, 75

WOD
800 meter run
30 clean and jerks- 70 lbs.
800 meter run
Time- 16:24

Deadlifts on my own
5- 115
5- 135
1- 145
6- 115


Running- 3 miles after CFit

Thursday, August 11, 2011

Workout

CrossFit Endurance WOD
Row 6 minutes
Rest 6
Row 5
Rest 5
Row 4
Rest 4
Row 3
Rest 3
Row 2
Rest 2
Row 1

I felt really great on the rower.  I don't know what was different, but my legs didn't start burning instantly.  I had the 2nd best finishes of the all the girls.  :)

Wednesday, August 10, 2011

Workout

CrossFit

Warm up with frankensteins, butt kicks, high knees

WOD
20 calorie row
30 wall ball- 14 lbs.
20 toe to bar
30 box jumps- 20 inch
20 burpees
30 kb high pull- 35 lbs.
20 push press- 65 lbs. (I accidently did 30)

Time- 14:49

Warm down- 800 meter run

Sunday, August 7, 2011

At home- I was supposed to run 5 miles today, but after spending 3 hours looking for the dog I wasn't able to go.  :( 

CrossFit

Warm up with frankensteins, high knees, butt kicks

WOD
50 lunge steps
2 laps (about .21 miles)
25 burpees
2 laps
50 air squats
2 laps
25 burpees
2 laps
50 sit ups
2 laps
50 push ups on knees
2 laps
25 burpees
2 laps
25 burpees
2 laps
Time- 37:52

Friday, August 5, 2011

Workout

CrossFit

Warm up with bear crawl, lunges

WOD
"Barbara"
5 rounds of
20 pull ups
30 push ups- on knees
40 sit ups
50 air squats
3 minutes rest

Time- 42:37

Running- ran 3 miles after CF, probably took about 35 minutes- no breaks, no watch

Wednesday, August 3, 2011

Workout

CrossFit

Warm up with butt kicks, frakensteins, lunges, high knees

Max Squat Clean
65, 75, 85, 95, 100

WOD
Every minute on the minute for 10 minutes:
2 squat cleans- 75 lbs.
6 box jump overs- 20 inch

Those squat cleans were tough.

Tuesday, August 2, 2011

Workout

CrossFit

Warm up with butt kicks, frankensteins, high knees

WOD
2 rounds of
30 kettlebell swings
200 meter run with kb
30 goblet squats
200 meter run with kb
30 kb high pulls
200 meter run with kb
30 russian twists
200 meter run with kb

Time- 27:25
Kettlebell- 35 lbs.

Monday, August 1, 2011

Workout

CrossFit

Warm up with butt kicks, frankensteins, high knees and 2 rounds of 10 air squats, 10 push ups (knees/toes), 10 sit ups

Push Press
5-5-5-5
65, 75, 85, 95 (1)

WOD
Amrap in 15 minutes of
8 toes to bar
10 push press- 65 lbs.
12 burpees
4+14

Those push press really slowed me down.  I might should've done 55, but I wanted to get an Rx. 

30 Days! I did it!

30 days gluten and refined sugar free!  I now weigh a crazy 131 pounds!  That's what I weighed in college and even less than what I weighed while working out 3 hours a day training for my Ironman!  I really can't believe it. 

The first 2 weeks were tough as far as headaches and feeling pretty tired and achy, but once I got past that I was good to go.  As far as my cravings were concerned I think I have squashed those.  For the first two weeks I kept telling my friend Niki that on day 31 I was going to bake some lemon cupcakes, frost them with cream cheese icing, and eat two.  Well, it's day 31 and I have no desire to do that!  Don't get me wrong, there were times when it was really hard to pass things up, especially the rolls and cornbread at a couple of restaurants we went to and one night I really wanted to take a finger full of the frosting on Kaitlin's cupcake, but overall my cravings for those things are gone.

Now that my 30 days are up and I can technically eat the bad stuff, I really don't want to.  I am going to have pizza tonight, since Nick has really been wanting one, but I'll probably only have a small piece.  I've also started looking for gluten and refined sugar free cake/cupcake recipes so that when I do make cakes to celebrate, at least they are a bit healthier!  Hopefully I can find some good recipes!

Sunday, July 31, 2011

Workout

Running- I ran 4 miles today in 41:07.  This is the first time I've run with a watch in a long time, so it was nice to see what pace I was running.  My splits were 10:16, 10:07, 10:21, 10:23.  The 10:21 and 10:23 splits were with 30 second walk breaks.  No knee pain or stomach/back/lung at all either!  It was awesome!  Looking forward to running again!

Friday, July 29, 2011

Workout

CrossFit

Warm up with bear crawl, crab walk

Power Cleans
5, 3, 1, 1, 1, 1
75, 85, 95, 105, 115 (f), 110

WOD
"The Chief"
5 rounds of
3 min AMRAP 1 min rest of
3 power cleans- 70 lbs.
6 push ups- on toes
9 air squats
4+16, 4+1, 3+9, 3+?, 4+?

Running- 3 miles- .5 mile intervals with 30 walking steps between, then 40, then 60

Wednesday, July 27, 2011

Workout

CrossFit

Warm up

Back Squat
3-3-3-3
85, 95, 105, 115

WOD
12 minute AMRAP
6 lateral burpees
12 back squat- 55 lbs.
24 double unders
5+5

Ran 2 miles in about 20 minutes.  Felt much better today than last time.

Tuesday, July 26, 2011

Workout

CrossFit

Warm up

WOD
5 rounds of
400 meter run
30 sit ups
15 goblet squats- 35 lbs.
Time- 20:38

Thursday, March 21, 2011- Forgot about this one!

Workout

At Lifetime
Warm Up- 2 rounds of 10 air squats, 10 push ups, 10 sit ups

Back Squat
10-45
5-65
5-75
5-85
3-90
1- 95
10-45

Bench Press
10-45
5-65
5-75
3-85

Deadlift
3, 3, 3, 1 X 11 at 135 lbs.

Monday, July 25, 2011

Workout

CrossFit

Warm up with butt kicks, high knees, 20 push ups (most on toes)

Bench Press
5-5-5-5
wu- 55
65, 75, 85, 90 (2)

Haven't bench pressed in a while!

WOD
150 kettlebell swings- 35 lbs.
Each time KB stops, 10 burpees

Time- 9:57
 I did 50, 30, 25, 25, 20

Sunday, July 24, 2011

Workout

Running- 4 miles

I ran/walked 4 miles today!  I was having the same problem with my stomach and back and lungs tightening up.  UGH.

Wednesday, July 20, 2011

Workout

Running- 3 miles

Didn't keep track of time.  No walking this time excpet at red light and turn around.  Felt good until halfway point when my stomach tightened up on me.

Tuesday, July 19, 2011

Workout

CrossFit

Warm up

WOD
Amrap in 20 minutes of
10 turkish get ups- 25 lbs.
15 sit ups
20 alternating KB swings- 25 lbs.

4+4 rounds

Feeling Great!

So this summer I've been doing things a bit different and I feel great.  I've cut out gluten, milk (not cheese), and sugar and started drinking a protein shake after working out to help with recovery.  I've also been taking carnitine and the combination of it all has me feeling awesome.  I'm down to what I weighed when I was at the peak of Ironman training, but without spending 18 hours a week working out.  I'm feeling great after tough workouts and not sore or beat up.  My stomach is feeling good, no bloating, no nothing!  It's been awesome!  I have about 12 days to go before I'm going to start adding a few things back in.  Milk is not coming back in and very little gluten and sugar will come back in as well.  I do really want to pick back up with the cake and cupcake making, so I'm going to have to eat some, but I will not eat a cookie or cake just because it's in front of me.  I believe I have conquered my sugar demons and will not over indulge any more!  Such an awesome feeling!

Monday, July 18, 2011

Workout

CrossFit
Warm up with butt kicks, high knees, 20 push ups, 20 sit ups, PVC shoulder rotations and OHS

Overhead Squats
3-3-3
55, 65, 75

Yea!  75 wasn't super duper tough.  I might've been able to do 80...maybe.

WOD
4 rounds
12 overhead squats- 50 lbs.
24 box jumps- 20 inch
time- 8:12?

Lifetime
Elliptical 30 minutes.  I really wanted to run, but I'm afraid to run 2 days in a row, so I got on the elliptical instead.  So glad my excitement for running is back!  Love it!

Sunday, July 17, 2011

Workout

I ran 3 miles again and I enjoyed it the whole time!  Yea!  I'm finally remembering why I love to run!  My leg did hurt a bit, but not for long.  I didn't time myself and did some walking again, but I don't even care about that!

Friday, July 15, 2011

Workout

CrossFit

Warm up with 2 rounds of 10 push ups and 10 sit ups

WOD
"Helen"
400 meter run
21 kettlebell swings- 35 lbs.
12 pull ups
Time- 12:52

My goal was to finish under 13 and I just barely did that.  My previous time on this was 12:16, but that was at the old gym so it's hard to compare times.  I do know that I need to work more on my running.  Running is feeling hard these days and that's normally my strong suit.  So, after CrossFit I went to run.  I ran 3 miles and I didn't take my watch with me, so I have no idea how long it took.  I did quite a bit of walking, but there were points where I actually remembered what it was like to be a runner.  I'm looking forward to running again tomorrow (Sunday)!

Wednesday, July 14, 2011

Workout

CrossFit

Warm up

Front Squat
5-5-5-5
80, 85, 90, 95 (2)
So my front squat still sucks.  I've been stuck in the same place for about 6 months now.  I need to get back in the habit of squatting heavy once a week.

WOD
AMRAP in 14 minutes
6 fr squats- 55 lbs.
9 hand release push ups (on knees)
12 mountain climber steps
10+12

Tuesday, July 13, 2011

Workout

CrossFit

Warmup

800m Run

21-15-9-15-21
KB High Pulls
Weighted Step Ups
30 Burpees

Time- 16:??

Monday, July 11, 2011

Workout

CrossFit

Warm up with 2 rounds of 10 air squats, push ups (knees/toes), sit ups, lunges, butt kicks, high knees

Dead lift, hang clean, push jerk
3-3-3
45, 65, 75

WOD
"DT"
12 deadlifts
9 hang cleans
6 push jerk
Time- 9:54
65 lbs.- RX was 105

In January I did this WOD with 55 lbs. and finished a minute faster.  Hmmm...

Friday, July 8, 2011

Workout

CrossFit

Warm up with lunges, high knees, butt kicks

Thruster warm up
35, 55, 65

WOD
"Jackie"
Row 1000 meters
50 thrusters- 35 lbs.
30 pull ups

Time- 13:34
Ran 3 miles at Lifetime- had to do 4/1 when my leg started bothering me

Tuesday, July 5, 2011

Workout

CrossFit

Warm up

WOD
12 min AMRAP
15 wall ball
10 games push ups

5+?

rest 5 minutes

12 min AMPRAP
250 meter row
8 ring dips- red band
5

Monday, July 4, 2011

Workout

CrossFit

Warm up with high knees, butt kicks, frankensteins, bear crawl.

Strict Press
3-3-3-3
45, 55, 65, 70 (1)

WOD
5 rounds of
5 strict press- 45 lbs.
7 burpees
12 KB swings- 35 lbs.

Time- 7:45

Saturday, July 2, 2011- Bring the Heat 2

WOD 1

4 rep deadlift max

155, 165, 170

2 minute break then,

800 ish meter run

4:10

WOD 2

25-20-15-10-5

5-4-3-2-1

Box Jumps- 16 inch
Clean and Jerk- 65 lbs.
Time- 3:52
Beat my time from Wednesday!

WOD 3

21 power snatch- 45 lbs.

30 meter shuttle run
21 push press- 45 lbs.
30 meter shuttle run
21 hang clean- 45 lbs
30 meter shuttle run

120 meter overhead carry- 45 lbs.

Horrible WOD.  I hated this WOD.  Ugh...  If it wasn't 100 degrees and my 3rd WOD of the day, I think I would've done better.

Overall I'm happy with my WODs.  I met my goals for the first 2 and I didn't really have a goal for the last WOD.  I was hoping to get 165 on my deadlift and I got 170!  I was also hoping to better my time on the WOD 2 and I did.  The last WOD just sucked for me.  I think I ended up towards the bottom.  Oh well.

Wednesday, June 29, 2011

Power Clean and Push Jerk

5-3-1-1-1
45, 55, 65, 75, 85- took it easy because of comp on Saturday

25-20-15-10-5
5-4-3-2-1
Box Jump- 16 inch
Clean and Jerk- 65 lbs.
Time- 3:55

Felt great!

Wednesday, June 22-Tuesday, June 28

Workouts

Lots of walking

WOD
5 rounds of
5 times up and down the stairs
25 push ups on knees
25 sit ups
25 air squats

Time- 17 ish

Tuesday, June 21, 2011

Workout

CrossFit

Warm up

WOD

20-15-10-5
DB Snatch Right Arm- 25 lbs.
Burpees
DB Snatch Left Arm- 25 lbs.
Box Jumps- 20 inch

Time- 13:25

Monday, June 20, 2011

Workout

CrossFit

Push Press

3-3-3-3
65-75-85-95

WOD
6 Rounds
5 Push Press @70% of 3RM- 65 lbs.
25 Double Unders

Time- 6:34

Wednesday, June 15, 2011

Workout:

CrossFit

Squat Clean

Technique and Light Reps

WOD
1000m Row
21-15-9
Squat Clean (95/65)- 55 lbs.
Butterfly Sit Ups
800m Run

Time- 21:26
This workout was no fun.  I hate squat cleans.  I wish they had just been cleans, then I would've been much faster!

Tuesday, June 14, 2011

Workout
CrossFit

Warm up

WOD
400 meter run
100 push ups- on knees
400 meter run
100 sit ups
400 meter run
100 air squats

Time- 19:44

Monday, June 13, 2011

Workout

CrossFit

3-3-3
Power Snatch
35, 45, 55 (not maxing out)

WOD
10, 9, 8...3, 2, 1
Power Snatch- 45 lbs.
Kettlebell swings- 35 lbs.

Time- 8:58

Saturday, June 11, 2011

Workout

Running- 3 miles
Ran a 3 mile family fun run with Maddie.  I pushed Kate the entire time and we finished around 40 minutes or so.  That's with some walking for Maddie and stopping so Kate could walk.

Wednesday, June 8, 2011

Workout
CrossFit

Warm Up

Skill- GHD sit ups

WOD
AMRAP in 20 minutes

200m Farmer's Carry
12 Sumo Deadlift High Pulls (95/65)
50 Double Unders
Total Rounds- 5

Tuesday, June 7, 2011

Workout

CrossFit

Warm up with 3 rounds of 10 air squats, 10 push ups (1.5 rounds on knees/1.5 rounds on toes), 10 sit ups

WOD
40 burpees with jump onto plate
400 meter run
40 dumbell to overhead- 30 lbs.
400 meter run
40 overhead plate lunges (25 lbs.)
400 meter run

Time- 17:21

Warm down with 20/20 partner ab twist thingys with 12 lb. slamball.

Ran/walked 3 miles at CR lakes afterwards.

CrossFit was tough today.  My body was still tired from last nights workout and I never feel right at the 9:30 class.  I think I'm going to stick to 5:00 pm on days when Maddie doesn't have swim meets.

Monday, June 6, 2011

Workout

CrossFit

Warm up with butt kicks and high knees, 20 air squats, PVC shoulder rotations and overhead squats

Overhead Squats
3-3-3
45, 55, 65
Probably could've gotten 70 again, but I wasn't feeling it tonight. 

WOD
50 pull ups
50 kettlebell swings- 35 lbs.
50 double unders
50 overhead squats- 35 lbs

Time- 17:49

Was not looking forward at all to this workout.  50 just seemed like so much of everything.  Got through the pull ups and kettlebell swings okay.  Tore my blister open on the kb swings with about 15 to go.  :(  Double unders didn't go quite as well as the other day, but the went okay.  Broke the ohs down in to sets of 6/7.  Took some time, but I got through them.  Glad it's done.  My shoulders are tired now!

Wednesday, June 1, 2011

Workout

CrossFit

Warm up

Skill- GHD sit ups- 3 rounds of 10

WOD
1000 meter row
30 seated dumbell push press- 20 lb dumbells  (Rx- handstand push ups)
800 meter run

Time- 11:47

Should've rowed harder.  I didn't feel like I did much after the workout.  Those push press were super hard.  I could only get 2, 3, or 4 at a time.

Tuesday, May 31, 2011

Workout

CrossFit

Warm up

WOD
50-40-30-20-10
Double Unders
KB Swings- 35 lbs.
Butterfly Sit Ups

Time- 16:08

4th fastest time today (out of the girls)!  I almost got all 50 double unders unbroken, but my rope hit the guy behind me's rope so I had to stop.  :(  I couldn't do the KB swings unbroken.  They seemed a lot harder today then normal.  I don't know if my arms are still tired from Murph or if it was my blisters.  Oh well.  I'm still happy with my time.

Saturday, May 28, 2011

Workout:

CrossFit

WOD
Murph
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Time- 71:??

Took forever, but my goal was just to finish.  My hands tore and so it took me a while to finish the last 20 pull ups or so.  Push ups were good.  Did 5, 5, 15, 5 and that kept me from fatiguing on the push ups.

Wednesday, May 25, 2011

Workout:

CrossFit

Bench Press

3-3-3-3
75, 85, 90 (2), 90 (1)

WOD
Karen
150 wall balls- 14 lbs.
Time- 10:14

Tuesday, May 24, 2011

Workout:

CrossFit

Warm up with 3 rounds of 10 air squats, 10 push ups on knees, 10 sit ups

WOD
400 meter run
21 kb swings- 35 lbs.
21 kb high pulls- 35 lbs
21 box jumps
400 meter run
18, 18, 18
400 meter run
15, 15, 15
400 meter run
12, 12, 12

Time- 18:51

Felt good. Box jumps were fast. Had to stop and tie my shoe at one point or I could've been faster. :( Loved this workout!

Warm down with 50 med ball sit ups with partner- 14 lbs. (25 a person)

At Lifetime:
Cycle 60 spin class- endurance
Didn't push very hard at all.

Monday, May 16- Monday, May 23, 2011

Monday, May 16

CrossFit

Warm up

Power Snatch

3-3-3-3
35, 45, 55, 65

WOD
21-15-9
Box Jumps- 20 in.
Power snatch- 45 lbs.
Time- 5:35

Tuesday, May 17
WOD

4 rounds
50 double unders
20 KB clean and press- 25 lbs.
20 wall ball- 14 lbs.
Time- 20:41

We did this WOD in June of 2010 and it took me around 27 minutes. :)

Wednesday, May 18
WOD

30-20-10
Push Press- 55 lbs.
Front Squat- 55 lbs.
High Pulls- 55 lbs.
Run 800 meters after each set.

Time- 29:38

Friday, May 19
Warm up with PVC work

3-3-3-3
Overhead Squats
45, 55, 65, 70

WOD
5 rounds
10 overhead squats- 45 lbs.
10 burpees
Time- 13:49

I couldn't get the overhead squats in round 3. Weird!

Ran 1 mile afterwards.

Saturday, May 21
Walked about 4.5 miles in The Woodlands
 
Monday, May 23
Warm up with butt kicks, franensteins, high knees

Power Clean
5-3-1-1-1
75, 85, 95, 105, 115(f), 110, 115(f), 115(f)
So close to getting 115 once.  It slipped out of my right hand.  :(

WOD
Row 1000 meters
then 10, 9, 8...3, 2, 1
Power Cleans- 70 lbs.
Ring Dips- red band
Time- 16:15

Monday, May 6, 2011 - Wednesday, May 11, 2011

May 6
Workout
CrossFit

Clean and Jerk
5, 3, 1, 1, 1, 1
65, 75, 85, 95, 105, 110

WOD
"Grace"
30 clean and jerks for time- 75 lbs.?
Time- 3:53

May 9
Workout
CrossFit

WOD
5 rounds of
15 thrusters- 55 lbs.
15 lateral burpees

Time- 23:02

I HATE THRUSTERS!

May 11
Workout
CrossFit

Deadlift
3-3-3-3
135, 145, 155, 165
:)  Super happy!

WOD
EMOM (every minute on minute)
3 deadlifts- 125 lbs.
12 lateral hops
We had a similar workout back in January with 3 deadlifts and 5 burpees.  I did 120 lb. deadlifts and I remember them getting tough toward the end.  Today my deadlifts felt good even at the end!  :)

Friday, May 13, 2011

Workout:

CrossFit

Warm up with 3 rounds of 10 air squats, 10 push ups (half toes/half knees), 10 sit ups

Push Press
3-3-3-3
wu- 65
75, 85, 95, 100 (1)
YEA!  95 felt good when I took it off the rack.  Normally it feels like it's going to crush me, but today I knew I could do it!

WOD
3 rounds of
20 push press- 65 lbs.
20 KB swings- 35 lbs.
20 weighted lunge steps with KB
Time- 12:57

RX'd.  I was hating the push press even before the first round was over.  Glad I did it though.

Tuesday, May 3, 2011

Workout:

CrossFit

Warm up with 3 rounds of 10 air squats, sit ups, and push ups (mostly on knees)

WOD
5 rounds of
27 wall ball- 14 lbs.
27 box jumps- 20 inch
27 kettlebell swings- 35 lbs.
Time- 29:31

I hate wall ball and box jumps in the same workout!  YUCK!

Monday, May 2, 2011

Workou:

CrossFit

Warm up with 2 rounds of 10 squats, sit ups and push ups (10 toes/10 knees)


Strict Press
3-3-3
55, 65, 70 (2)

WOD
Amrap in 15 minutes of
10 pull ups
200 meter run
5 handstand push ups or 15 seated dumbell strict press (15 lbs.)

4 rounds + 10 + run

Thursday, April 28, 2011- Sectionals WOD 11.6

Workout:

CrossFit

Warm up

WOD 11.6
3 Thrusters
3 Chest to bar pull ups
6 Thrusters
6 Chest to bar pull ups
and so on
Total reps- 12

Wednesday, April 27, 2011

Workout:

CrossFit

Warm up

WOD
5 rounds of
400m Run
40 Double Unders
30 Push Ups (on knees)
20 Mt. Climber Steps
Time- 21 ish or 22

Tuesday, April 26, 2011

Workout:

CrossFit

Warm up

15, 14, 13, ..., 2, 1
KB swings- 35 lbs.
KB high pulls- 35 lbs.
Box Jumps- 20 inch
Time- 21:43

Monday, April 25, 2011

Workout:

CrossFit

Warm up

Hang Power Snatch
3-3-3-3
35, 45, 55, 60  (tried 65- got 1)

WOD
1000 meter row
50 hang power snatch- 35 lbs.
30 push press- 35 lbs.

Time- 10:44

Friday, April 22, 2011

Workout:

CrossFit

Warm up

WOD
3 rounds of
100 meter farmers carry- 35 lbs.
25 push ups
20 slam ball- 15 lbs.
15 deadlifts- 105 lbs.
Time- 21:54

Thursday, April 21, 2011- Sectionals WOD 11.5

Workout:

CrossFit

Warm up

WOD
5 power cleans- 100 lbs.
10 toes to bar
15 wall ball- 14 lbs.

5+4

Those cleans were heavy and my hands started hurting on the toes to bar!

Still Fighting the Sugar Demons

I just reread a post I wrote back in February about trying to fight the sugar demons and I can see that I'm right back where I started.  I gave up my chocolate milk for a couple weeks back then, but now I'm back to drinking it again.  It's just so yummy!  I am going to try to cut out the nightly glass and stick to a morning glass to see if that helps get rid of the nightly sugar cravings!  I'm also going to only eat cake when I make it which will be quite a bit these next 2 months with all the celebrations going on (Easter, Mother's Day, our wedding anniversary, my birthday, and Kate's birthday).  But I'm only going to eat cake/brownies/cookies then!  I will meet this goal!

Food Log

I'm back to logging my food again.

April 21
Snack- banana
Lunch- butternut squash lasagna- this was super yummy (I like it way more than the lasagna I made with zucchini!)
Snack- sweet potato with bacon and cheese
Dinner-

April 20
Breakfast 1- glass of 2% chocolate milk

Breakfast 2- stew (stew meat, carrots, potatoes
Lunch- My Fit Foods- medium chargrilled crazy chicken (didn't eat all the potatoes and green beans)
Snack- carrot cake with no icing (leveled a cake)
Dinner- butternut squash lasagna and green beans
Snack- glass of 2% chocolate milk

Tuesday, April 19, 2011

Workout

CrossFit

Warm up

WOD

"KellY"
5 rounds of
400 meters
30 wall ball- 14 lbs.
30 box jumps- 20 inch
Time- 39:40

I hate that WOD!

Last time I did Kelly was in October.  I hated it then, too.  I even wrote a post afterwards about why I sucked so bad at it.  I thought it was just a bad day, but after doing it again and being just as miserable, now I see that I just suck at that WOD. 

Monday, April 18, 2011

Workout

Ran to CrossFit- 16m 27s- 1.58 miles- 10m 25s/Mi
Legs were sore from Saturday. Took a little while to get warmed up.

CrossFit
Warm up with butt kicks, high knees, lunges

3-3-3-3
Front Squat
80, 90, 100, 110 (1)

Started up on 2, but got stuck

WOD
AMRAP in 15 min of
5 power cleans
10 front squats
15 pull ups
4+4

Ran home from Crossfit- 17m 30s -1.58 miles- 11m 05s/Mi

Run 4/walk 1. Legs were heavy after squats

Saturday, April 16, 2011

Workout

CrossFit

Partner WOD

4 rounds of 1 minute of work per partner/30 second transition and rest btwn stations/1 min. rest after each round

Thursters- 20 lb. dumbells
Slam Ball- 15 lbs.
Box dips
Sandbag Lunges- 25 lbs.

Friday, April 15, 2011

At Lifetime

Row 1000 meters

Push Press

5-5-5
warm up with 45
65, 70, 75

Rowing 500 meters

Thursday, April 14, 2011

Workout

CrossFit

Warm up


Overhead Squat practice with PVC then
15, 35, 45, 55 X 5

WOD- CF Open Sec #4
AMRAP in 10 minutes of
60 bar facing jump over bar burpees
30 over head squats- 90 lbs.
10 muscle ups
Score- 60

Did the workout with 35 lb. overhead squats and got 22. I could've gotten more but I kept stopping to watch Anna since my workout didn't matter after the burpees.

Wednesday, April 13, 2011

Workout:

CrossFit

Warm up

Hang Cleans

5-5-5-5-5
65, 75, 85, 95, 105 (F), 100 (1)

WOD
10 minute clock running
2000 meter row
AMRAP hang cleans- 75 lbs.- 12

Tuesday, April 12, 2011

Workout:

CrossFit

Warm up with high knees, butt kicks

WOD
5 rounds
400 meter run
21 kettlebell swings- 35 lbs.
12 burpees

Time- 21:??, pretty close to 22

Loved this workout.  I always love workouts with low weight.  I wasn't sure how I would do today since I've got this yucky cough, but I was feeling better than the last two days and really wanted to work out, so I did.  The first round I finished the run behind quite a few people.  I felt like they were running pretty fast and it was almost hard for me to keep up.  I wondered if I should really be working out!  Once I got into the swing of things it felt better.  I was able to push through the KB swings quickly and I went through my burpees at a steady pace.  I used the first quarter of the run to get my heart rate back down from the burpees, then picked it up once I was a little more recovered.  This seemed to work really well for me because I ended up passing everyone up and finished first in my class.  :)  I must say that I felt much better about myself after that workout.  I get so discouraged with the heavy weights and being so weak, so it was nice to finish ahead.

CrossFit Open Sectionals Competition

Each summer CrossFit holds the CrossFit Games, a competition to find the fittest male and female CrossFitter. The competition is held in California at the Home Depot Center and it’s great fun to watch. The athletes that compete there are amazing and it’s neat to see what they can do. I didn’t miss a single minute of the competition last year! Not to mention the winners take home $250,000!

To get to the CrossFit Games you have to qualify through regionals. Regionals takes place in June and it’s a 3 day competition to find the top 3 men and the top 3 women to send on to the CrossFit Games. To get to the regional competition you have to qualify through Sectionals. This year, sectionals is a 6 week process with one workout a week. Each week on Tuesday, CrossFit posts a workout on the Games Website and you have until Sunday evening to complete the workout and submit your score online. After the 6 workouts, the top 30 men and top 30 women in each region move on to compete against each other in the 3 day regional competition.

Even though I have no shot at making the games or even regionals, a bunch of us at CrossFit Katy decided we’d try it out anyway. It’s been a ton of fun and it brings a new level to our workout. Each Thursday night at 7 about 20 of us get together and do the workout in heats. We judge each other to make sure there’s no cheating going on and we cheer each other on even though we are technically competing against each other. It’s a great atmosphere and a lot of fun. After the Thursday night workout, most of us decide to take on the workout again either Saturday or Sunday to try and better our score. Even though we aren’t going to make it to regionals we still want to do our best, especially considering we post our scores online for the world to see!

The first workout was a 10 minute AMRAP (as many rounds as possible) of 30 double unders and 15 55 lb. clean and jerks. I ended up with 3 rounds plus 10 clean and jerks. I didn’t do this workout again although I should’ve. I know I could’ve gotten 4 rounds if I’d tried again.

The second workout was a 15 minute AMRAP of 9 100 lb. deadlifts, 12 push ups (CrossFit games style), 15 box jumps on a 20 inch box. The first time I did this workout I got 6 rounds, 9 deadlifts, and 8 push ups. The second time I did this workout I got 7 rounds, 9 deadlifts, and 4 push ups. I almost got another full round!

The third workout was a 5 minute AMRAP of 110 lbs. squat clean and jerk/press. Basically you could do this workout several different ways. As long as you cleaned the weight, squatted it, and then got it over head it counted as a full round. Partial rounds were also given in case you got the squat, but didn’t get the overhead. So you could have a score like 5 rounds, 1 squat clean. Because this weight was heavier than the previous weights, CrossFit headquarters said that getting the clean and the squat would count as 1 rep, so even if you failed at getting it over your head, you could continue on in the competition (if you fail at a workout or have to use a lighter weight then you’re out of the competition). That was great news for me because I had never gotten more than 100 pounds over my head. In fact before this workout I had never cleaned 110, squatted 110 once, and never gotten more than 100 pounds over my head. If I did this, it was going to be a lot of PRs (personal records). Tuesday and Wednesday I focused on my power clean. I went over it in my head quite a bit. I was really afraid I wouldn’t get it considering that Monday we just did power cleans and 105 felt tough. I guess because I had gotten the squat at 110 before, I didn’t really think much about it. That was a huge mistake. Thursday night when it was my turn, I knew all I needed was a power clean and squat to stay in the competition and I had 5 minutes to do it. I failed on my first attempt at the power clean. I tried again and failed again. My judge and friend Anna reminded me to use my legs more. The next time I got it. As I went down for the squat I was thinking about keeping my abs tight. They were tight, but my back wasn’t, so I kept leaning forward and wasn’t able to get up out of the squat. This same thing happened 2 more times. I would get the clean, but then fail on the squat. I was so disappointed that I started crying. My CrossFit buddies came over to cheer me up and gave me a pep talk telling me how great I was and that I should be proud that I got the clean. I love them. They are all so encouraging and supportive and great.

Before I left that night I picked up the bar and did some squats. All the sudden I realized what I was doing wrong. That night I was pretty bummed and couldn’t sleep. I kept thinking about squats. I knew I could do 110 if my form was correct, but failing had put some doubt in my mind. That next day at school I practiced my squat form in between my classes. I went to Lifetime Saturday and practiced some more. Sunday I was ready. I met one of our CrossFit Katy coaches, Leah, at the gym around 1 before everyone else was coming to redo the workout at 2. We went over my form and I practiced with some lighter weight and gradually worked up to 110. I got it no problem. Now I just had to power clean it, then squat it and I was good. My first attempt at the power clean failed. It didn’t matter because I knew I could do it and I knew I would do it. The second attempt I got the power clean. I took my time and got ready for the squat and then I squatted. This time I was able to come back up! I had done it! I was so excited I dropped the bar and started jumping! Then everyone reminded me that there was a second part to the movement. The 110 lb. jerk. I power cleaned the weight again and this time I didn’t have to squat it since I had already gotten it. I tried for the jerk and failed. Oh well. I was happy that I got my 1 and could continue on in the competition. Later I went back to the rack and practiced my split jerk. I figured if I could get 110 I’d try the workout one more time. I got 105, but when I tried for 110 my left elbow would not lock out. Oh well. 105 is more than what I could do before. All in all, it was a successful day.

I’m looking forward to this week’s workout and I’m really hoping for some lighter weight!

***I wrote this on Monday before the next workout was posted on Tuesday.  Unfortunately, it's even harder than the workout before!  Oh well...

Sunday, April 10, 2011

Workout:
CrossFit Open Sectonal WOD 3


AMRAP in 5 minutes of
Squat Clean/Jerk- I did power clean and squat-
110 lb
I got the power clean and squat today!

I warmed up with
squats- 65, 75, 95, 110
power clean- 75, 95, 100

After I got one I went to work on my split jerk.
I got 65, 75, 85, 95, and 105! I almost got 110.

Saturday, April 9, 2011

Workout:

At Lifetime
Squats- 45, 65, 85, 95

Thursday, April 7, 2011- Sectionals Open WOD 3

Workout:

CrossFit

Warm up


a few lifts

Sectional Open WOD 3
5 minutes of
squat clean and jerk- 110 lbs.

Cleaned the weight a few times, but couldn't get the squat. :(  My squat form wasn't good.  I think I can do better on Sunday.

Tuesday, April 5, 2011

Workout:

Bike to CrossFit (about 7 minutes)

CrossFit

Warm up


WOD

5 rounds of
10 KB swings- 35 lbs.
bear crawl down and back
10 KB high pulls- 35 lbs.
lunges down and back
10 goblet squats- 35 lbs.
burpee broad jump down and back

Time 21:54

Bike home from CrossFit (about 7 minutes)

Monday, April 4, 2011

Workout:

Ran to CrossFit- 1.56 miles (15:49)

CrossFit

Warm up with 3 sets of 10 air squats, push ups on knees, sit ups.


Power Clean
3-3-3-3
85, 95, 100, 105 (1)

WOD
Time Ladder
power cleans- 65 lbs.
burpees

8

Warm down
800 meter run

Ran (ran 4 min/walked 1 min) home from CrossFit- 1.54 (17 ish minutes)

Sunday, April 3, 2011- Sectional WOD 2 (again)

Workout:

CrossFit

Crossfit sectional open wod 2 (again)


AMRAP in 15 min
9 deadlifts- 100 lbs.
12 push ups ( games standard)
15 box jumps- 20 inch

7+13

I was shooting for 7 and got it!

Thursday, March 31, 2011

CrossFit Sectional Open WOD #2

AMRAP in 15 minutes
9 deadlifts- 100 lbs.
12 push ups- games standard
15 box jumps- 20 inch

6 + 17

Those push ups killed me!

Tuesday, March 29, 2011

Workout:

CrossFit

Warm up

WOD 1

2 laps of walking lunges
17:??

WOD 2
1 mile time trial
8:13

Monday, March 28, 1011

Workout:
CrossFit

Warm up


WOD
40 wall ball
4 laps
30 wall ball
3 laps
20 wall ball
2 laps
10 wall ball
1 lap

Time- 21:3?

Thursday, March 24, 2011- CrossFit Sectionals Open WOD 1

Workout:

CrossFit

Warm up with shoulder rotations, snatch practice with pvc pipe, snatch practice with 15, 35 lbs.
CrossFit Sectionals Open WOD 1
AMRAP in 10 minutes of
30 double unders
15 snatch (really it was ground to overhead any way, so I did clean and presses)

Rounds- 3 + 40

So disappointed in myself.  I could've gotten at least 4 rounds, but I didn't have confidence in myself.  I saw on the board that some people stronger and faster than me got about 4 rounds, so then I thought that there was no way I could get 4 rounds.  Plus all the other girls I was doing the workout with were hoping to get 2 rounds, so I reset my goal to 3 rounds.  Ugh...I shouldn't have done that.  I have good double unders, but I'm weak, so the clean and presses were tough, but I still could've gotten 4 rounds.  I was only 5 away.  If I had it in my head that my goal was 4 rounds, then I would've gotten there.  So disappointed in myself.  :(

Wednesday, March 23, 2011

Workout:

Double Under practice- 10 minutes

Tuesday, March 22, 2011

Workout:

CrossFit

Warm up with frankensteins, high knees, butt kicks


WOD
5 rounds of
30 KB alternating swings
20 KB clean and press
10 KB goblet squats
1 lap with KB
KB- 25 lbs.

Time- 28:??

Double under practice at home.

Tuesday, March 15- Wednesday, March 16, 2011

Workout:

Hiking around Pedernals Falls and McKinney Falls State Parks.  At least an hour each day.

Monday, March 14, 2011

Workout:

CrossFit

Warm up


Bear Complex
3-3-3-3
45, 55, 75, 80

WOD
10 min AMRAP
2 Bear Complex- 65 lbs.
5 Lateral Burpees

Rounds- ?

March 9, 2011

Workout:

CrossFit

Warm up

Kipping pull up skill work
We went through some drills to help with the kipping pull up.

WOD
18-16-14-12-10
pull ups
alternating pistols
(not for time)
Pistols are tough!  Holy bejeezers.  I had to use the green band to pull myself back up.  Not fun at all!

March 8, 2011

Workout:

CrossFit

Warm up with 3 rounds of 10 air squats, 10 push ups (did some on knees), 10 sit ups

WOD
4 rounds of 2 minutes of work/30 seconds rest and move to next station
wall ball- 14 lbs.
kettlebell swings- 35 lbs.
ring push ups
1 minutes rest between each rounds

Totals- about 57 ring push ups, 120 something wall ball, 140 something wall ball

March 7, 2011

Workout:

CrossFit

Warm up with frankensteins, lunges, 20 air squats, 20 push ups

Thruster
3-3-3
65, 75, 85, 90
Last 1 at 90 was a struggle, but I got it.

WOD
AMRAP in 19 minutes of
6 burpee box jumps- 20 inch
7 thrusters- 55 lbs.
8+6

That was tough!

March 5, 2011

Workout:

CrossFit- open gym

Warm up with frankensteins, squats, good mornings, stretching

5-5-5-5-5
Dead Lifts
115, 125, 135, 145, 155 (2 good ones, 2 not so good ones/could've done the last one as a not so good one, but I stopped since my back was rounding)
10 push ups after each set

WOD
3 rounds of
5 deadlifts- 120
10 push ups

Didn't time myself

March 2, 2011

Workout:

CrossFit

Warm up with lunges, 20 air squats, 20 jumping jacks

Front Squat
5, 3, 1, 1, 1
75, 85, 95, 105, 110

WOD
5 rounds of
AMRAP in 3 minutes of
4 front squats- 65 lbs.
8 push ups- first 2 rounds on toes, last 3 rounds on knees
12 russian twists with 12 lb slamball (supposed to be mountain climber steps)
1 minute rest between rounds
3+4, 2+6, 3, 3, 3+1

Yea!  A front squat workout that I didn't hate.  And my max is finally over 100!  I think I could've done 115, but I didn't want to fail.  Leah reminded me of something so simple that helped a ton- KEEP YOUR ABS TIGHT!  Duh...why didn't I think of that from the beginning.  It felt so much easier/better doing it that way!  So happy to have made some progress.  :)

March 1, 2011

Workout:

CrossFit

Warm up

WOD
4 laps
30 pull ups
30 DB thrusters (R)- 20 lbs.
30 KB swings- 35 lbs.
30 DB thrusters (L)- 20 lbs.
30 pull ups
4 laps
Time- 24:07

February 27, 2011

Workout:

At Lifetime

1000 meter row- 4:30

Warm up with 20 lunges, 20 push ups, 20 air squats

Back Squat-
6- 45
5- 65
5- 85
5- 90

Dead Lift
5- 135
Not sure of the rest.  I know I did some at 145 and some or maybe 1 at 150 or 155.  I can't remember!

Pull ups
4- 50 lbs.
4- 50 lbs.

Ran 1 mile in 9:56.

February 24, 2011

Workout:
CrossFit

Warm up with butt kicks, high knees, 20 push ups, 20 air squats

WOD
5 rounds of
10 man makers- 15 lbs with real push ups
8 burpees
6 turkish get ups- 25 lbs.

Time- 31:56

I didn't eat enough today and could feel it during this WOD.  I didn't eat my sweet potato for snack and I think it really affected me.  I was hoping to finish around 30 minutes, but oh well. 

Food Log:
Breakfast- 2 scrambled eggs with salsa and 2 pieces of bacon
Lunch- chicken breast with spaghetti squash and marinara sauce
Snack- walnuts and blueberries
Dinner- chicken salad and a french fries

It's Just a Cake Pop

I've been making a lot of cakes lately and it's hard to make cakes and be a sugar and grain free eater.  Especially when you love cake as much as I do (and I don't mean just decorating them)!  With warmer weather here and bathing suit/shorts/sleeveless shirt season coming, I recommited myself to eating sugar and grain free in an attempt to lose some fat that's been bothering me.  And I really, really want to kick the sugar habit and get rid of my sugar demons (read this blog post from Whole 9 on dessert demons in disguise). 

Last night after dinner the sugar craving hit big time.  It doesn't help that I have left over cake pops in the pantry sitting right next to 3 boxes of Thin Mints.  The cookie dough and ice cream in the freezer don't help either and neither does the super yummy cream cheese frosting in the fridge.  I stood there with the cake pops in my hand and even opened the container and smelled one.  This is what went on in my head as a held that cake pop while standing in front of the pantry- Do I really want it?  Is it worth it?  It's only a cake pop and the small amount of grains and sugar in it aren't going to kill me.  If I eat it will I be able to only eat one?  No, I'll feel like since I ate one I might as well eat all of them and the ice cream in the freezer and the Thin Mints and I might as well get out the cream cheese frosting and eat it too.  If I do that I'm going to be so disappointed in myself tomorrow when I wake up and think about the fact that I have NO will power.  Don't do it, don't do it!  Put it back, put it back!  So, I did.  I put it back!

This morning I'm really proud of myself for resisting the cake pop.  It may sound silly, but it was so hard.  I can only imagine what drug addicts and alcholics go through!  Now you might be thinking I'm being a bit over dramatic in that it really is only a cake pop and it's really not going to kill me, but I'm trying to look at it as an addiction because I really think it is.  Every single night I have a craving for sweet stuff and it drives me crazy.  All I can think about is eating or drinking something sweet, whether it be cake, brownies, chocolate milk, or hot chocolate.  I've got to stop the madness! 

A few things are different between my attempt this time and my failed attempts in the past. 
1.  Giving up my morning and nightly chocolate milk.  Chocolate milk is sweet and even though it's not cake, cookies, or brownies it still has sugar and messes with my blood sugar and when I drink it at night it's satisfying those sugar demons that I'm trying to squash.
2.  Avoiding milk and cheese.  For reasons, see this.  And did you know that dairy products can cause nasal congestion because of the casein in them? Testing out this theory to see if my constant sinus drainage clears up.
3.  My choices in fruit- going from bananas, grapes, apples to berries.  My current fav is blueberries.

We'll see if those changes can help me banish my sugar demons and lose some of this fat that I've been carrying around since Kaitlin was born.  Those are my two main goals.  Let's see if I can make it 2 weeks.  Then I have a cake to make for a friend!

Change of Plans

Starting Strength + CrossFit = Tired, sore body for me, so I'm going to go back to the way I was doing it before (trying to get in a squat and dead lift once a week). 

If I really want to do Starting Strength the correct way (and not be super sore and tired) I'd have to give up CrossFit for a bit and I just don't want to do that.  Starting Strength has you lifting every other day with rest on your days off.  After doing my lifts I was going to CrossFit and on my days off from lifting I was doing CrossFit, so I was trying to do too much.

So, I'm going back to what I was doing originally.  On Mondays, Wednesdays, and Fridays at CrossFit we normally do 1 heavy lift (squats, dead lifts, bench press, push press, cleans, etc.) and then a short workout (about 10 minutes) with the movement we just did.  On Tuesdays, Thursdays, and Saturdays we don't do heavy lifting.  Instead we do longer (25-35 minute) workouts with lighter weights.  Lately, with Maddie's basketball and softball schedule, I've been going M-Th and taking Fri- Sun off.  Depending on the lifts we do that week, I try to make up a heavy lift that I missed at Lifetime (especially if it's squats and deadlifts). 

I guess I'll just have to be happy with the slow steady gains I'm making and not get too discouraged when other people are lifting heavier weights than me. 

February 22, 2011

Workout:

At Lifetime

Bike for 2:30, then lunges, 2 rounds of 10 air squats, 10 push ups

Deadlift
5- 45
5- 95
5- 115
5- 125
3- 135

Back Squat
5- 45
5- 65
5- 85
3- 90
3- 90

Windmills with 10 pound weight 3 rounds of 5 on each side.  Tabata planks (did 9- front, side, side X 3)

February 21, 2011

Workout:

CrossFit

Warm up with high knees, butt kicks, frankensteins, 2 sets of 10 air squats, 10 push ups

3-3-3
Bench Press
warm up with 75 (5)
90, 95, 100 (1)

WOD
"Helen"
3 rounds of
2 laps
21 kettlebell swings- 35 lbs.
12 pull ups

Time- 12:16

Loved this WOD
Beat my time from last time by 14 seconds!  Felt good.

Food Log:
Breakfast- 2 scrambled eggs with salsa, 3 slices of bacon
Snack- a little bit of chicken salad
Lunch- kielbasa stew
Snack- handful of walnuts
Snack- grapes
Dinner- salsa beef, broccoli, salad with bell pepper

February 17, 2011

Workout

CrossFit

Warm up with high knees, butt kicks, air squats, push ups

WOD
4 rounds
10 toes to bar
15 sprawl to KB high pull- 35 lbs.
20 wall ball- 14 lbs.
25 lunge steps

Time- 19:26

I loved this WOD.

February 16, 2011

Workout

CrossFit

Warm up with duck walk, frankensteins, shoulder rotations

Power Cleans
3-3-3
warm up with 65 then 75, 90, 105 (2)

WOD
7 rounds
15 power cleans- 55 lbs
15 KB swings- 35 lbs
15 box jumps- 20 inch

Time- 22:16??

February 15, 2011

Workout

CrossFit

Warm up

WOD

4 Rounds
15 Burpees
1 lap
30 DB Snatch
1 Lap
30 DB Push Press

Time- 26:12

I enjoyed this WOD!



Warm Down- tabata russian twists- 15 lbs.

February 14, 2011

CrossFit
Warm up

3 sets of 10 Ring Dips- red band (should've used blue)


WOD
5 Rounds of
2 Rounds of Cindy (5 pull ups- no band, 10 push ups on toes, 15 air squats)
1 Lap

Time- 25:??

February 10, 2011

Workout:
CrossFit

Warm up with butt kicks, lunges, 250 single jumps


WOD
AMRAP in 10 minutes
7 KB Push press (both arms)- 25/20
7 windmills with KB- both arms- 20
20 KB swings
4+13

rest 5 minutes

AMRAP in 10 minutes
10 renegade rows- 15 lbs (push ups on toes)
20 sit ups
4+8

February 8, 2011

Workout:
CrossFit

Warm up with frankensteins, bear crawl, butt kicks


WOD
4 rounds of
30 overhead walking lunges- 1-25/3-15
30 box jumps- 20 inch
20 wall ball- 14 lbs.
10 pike push ups- I did 20 the first 3 rounds/10 last round

Time- 28:30 ish

I went ahead and did 10 more push ups to cap off my 4 rounds of 20. I'm a dork for not realizing I only had to do 10. I would've been much faster! Oh well.

February 7, 2011

Workout

CrossFit

Warm up with 3 rounds of 10 squats, sit ups, and push ups.


3-3-3-3
Thruster
65, 70, 80, 85

WOD
100 thrusters- 55 lbs.
Time- 16:??

I hate thrusters.

February 6, 2011

Workout

At home

3 rounds of
10 air squats
10 sit ups
10 push ups

February 3, 2011

Workout

At Lifetime

Strict Press

20, 30, 40, 45

Squats
45, 55, 65, 70

Power Cleans
65 X 5 X 3

February 2, 2011

CrossFit

Warm Up

WOD

1500 meter row
then 5 rounds of
50 double unders
20 box jumps- 20 inch
then 1500 meter row

Time- 29:5?

February 1, 2011

Warm up with frankensteins, butt kicks, 2 rounds of 20 jumping jacks and 5 burpees


WOD
"Cindy"
AMRAP in 20 minutes of
5 pull ups- yellow band
10 push ups- on toes
15 air squats

10 rounds + 5 pull ups

I used the band today because my shoulder has been bothering me. I tried not to kip as much so my shoulder wouldn't hurt. Again...push ups killed me on this WOD.

Warm Down
Tabata planks

January 31, 2011

Workout:
At Lifetime

Back Squat
45, 50, 55, 60, 65 5x3

Bench Press
45, 50, 55, 60, 65 5x3

CrossFit
Warm up with lunges, frankensteins, 2 rounds of 10 jumping squats and 10 pushups on toes

5-5-5-5
Dead Lift
wu- 115, 125, 135, 145, 155 (4)
Could've gotten number 5 but I dropped it because my back was rounding. Felt like I wad using my legs more this time.

WOD
Every minute on the minute for 10 minutes
3 dead lifts- 120
5 burpees- fast and unbroken

January 28, 2011

Workout:

At Lifetime

Back Squats
45- 5
55- 5
65- 5 X 3

Strict Press
45- 5
55- 5
45- 5 X 2

Deadlifts
95- 5
105- 5
115- 5

Today I was trying to find my starting weights for Starting Strength.  You start with the bar and do 5 reps, then add 10 pounds and do 5 reps.  If your form stays intact and you don't slow down, you add 10 pounds again.  Once your form breaks down or you slow down on your reps, that's your starting weight.  For squats and press, you do 2 more sets at that weight.  For dead lifts you stop once you find the point where your form breaks or you slow down.

So my starting weights are going to be Back Squat- 65, Strict Press- 45, and Dead Lift- 115
I went up on press to see how it felt, but I really slowed down and since 45 was already pretty tough I figured I'd just start there.  It's better to start low then high.

After that I did 10 push ups on my toes and then 3 rounds of 10 air squats, 10 sit ups, and 10 push ups on my toes.

Improving My Squat and Dead Lift

Today is the day I begin trying to improve my squat and dead lift.  I found a program called Starting Strength and I'm going to try it out for a few months to see if it helps me improve my lifts.  Basically, I'll be back squatting and dead lifting or power cleaning 3 times a week.  I'm starting with low weights so that I can hopefully add weight each week.  Along with squats, dead lifts, and power cleans, I'm also going to be including bench press and shoulder press (strict press). 

The reason why I'm doing this is because my bench press max is almost as high as my squat max.  And not because I can bench press a ton, but because my squat max is sooooooooo low! 

Hopefully squats and dead lifts will become my friends soon.

January 27, 2011

At Lifetime:

Bench Press
Warm up-
45- 10
55- 10

5, 5, 5
65, 75, 85

Back Squat
warm up
45- 10
55- 10

3, 3, 3
75, 85, 90

January 26, 2011

Workout:
CrossFit

Warm up with 2 rounds of 20 jumping jacks and 5 burpees, lunges down and back, bear crawl.

Thrusters (not maxing out)
3-3-3-3
45, 75, 75, 75

WOD
"Fran"
21-15-9
Thrusters- 55 lbs.
Pull ups- no band
Time- 10:12

From December 9, 2009

WOD- Fran
21-15-9
Thrusters- 55 lbs.
Pull Ups- red band
11:??
AHHHHH!

So, I improved a minute and I did the pull ups without a band. I guess that's okay. I just wish the thrusters would come easier for me.  My legs are so weak!

January 25, 2011

Workout:
CrossFit

Warm up with 3 rounds of 10 air squats, push ups, and sit ups. I did a few push ups on my knees.


WOD
4 rounds of
30 KB swings- 35 lbs.
20 burpees
6 turkish get ups- 30 lbs. (3/3)

Time- 27:51

January 24, 2011

Workout:
CrossFit

Warm up with Frankensteins, butt kicks


Power Clean
3-3-3-3
75, 85, 95, 105 (1), 100 (2)

WOD
5 rounds of 3 min AMRAP 1 min rest
3 power cleans- 75 lbs.
6 push ups
9 air squats

4, 3, 3, 3, 3= 16 rounds

Push ups kicked my butt!

Jaunary 18, 2011

Workout:
CrossFit

Warm up with lunges, frankensteins


WOD
1/2 "Murph"
4 laps
50 pull ups- no band
100 push ups- on toes
150 air squats
4 laps
Time- 30:26 :(

I really wanted to break 30 minutes, but I took too long on the push ups. Those killed me. The last round I could only do 1 at a time!

I broke this up into 10 rounds of 5, 10, 15.

January 17, 2011

Workout:
CrossFit

Warm up with 3 rounds of 10 air squats, push ups, and sit ups. Did 5 push ups on knees.


5-5-5
front squats
65, 75, 85, 95 (4)

WOD
5 rounds of
3 minute amrap with 1 min rest btwn
6 front squats- 65 lbs
24 double unders

2+17, rest 1+something

hated hated hated this wod

January 16, 2011

Workout:
At home

20 push ups

January 12, 2011

Workout:
CrossFit

Warm up with duck walk, bear crawl, lunges, push ups, air squats


Push Jerk
5-5-5
65, 80, 85
Tried 90, but only got 1, so I dropped down

WOD
12 deadlifts
9 hang cleans
6 push jerk
55 lbs- RX'd was 95 lbs.
Time- 8:51

Running with a Sandbag

This picture is from the Bring the Heat  competition this summer. 

Pull Ups

Another picture of me doing pull ups!  :)

January 10, 2011

Workout: 
At Lifetime

Warm up

Back Squat
5- 45
5- 60
5- 70
5- 80
3 + 2 with assistance- 90 (Not sure if I could've done them or not.)
10 front squat- 45

Food Log:
Breakfast- glass of sugar free Nesquik in 2% milk
Breakfast- banana
Snack- carrots and celery
Lunch- Green Giant mix of broccoli, carrots, bell peppers and roast beef in french onion soup
Snack- pepperoni and cheese
Dinner- chili dogs on sweet potato skins with cheese
Snack- half a glass of sugar free Nesquik in 2 % milk

January 7, 2011

CrossFit

Warm up with 3 rounds of 10 air squats, 10 push ups, 10 sit ups

Hang Clean
3-3-3-3
65, 75, 85, 95
Last ones were ugly. Feet got pretty wide.

WOD
3 Rounds of
15 Hang Clean- 65 lbs.
50 Double Unders
1 Lap

Time- 13:28?

I should've done really well, but my jump rope was messing me up the first round!

January 4, 2011

CrossFit

Warm up with butt kicks, frankensteins

WOD
5 rounds of
20 push ups- on toes
30 KB push press (15/15)- 25 lbs.
40 sit ups
50 alternating KB swings- 25 lbs.

Times- 33:21ish

December 28, 2010

On the Boat

Warm up
Ran .5 mile in 6 minutes

Strict press
Lunges

2 rounds of 10 squats, sit ups, and push ups

December 23, 2010

CrossFit

Warm up


AMRAP in 12 minutes
10 toes to bar
20 slam ball- 12 lbs.
30 double unders

Rounds- around 6

December 22, 2010

CrossFit

Warm up

WOD
12 Days of CrossFit


1 100m run
2 Handstand Push Ups- pike on box
3 Pull Ups
4 KB Clean and Jerk- 25 lbs.
5 Sumo Deadlift High Pulls- 55 lbs.
6 Box Jumps- 20 inch
7 KB Swings- 35 lbs.
8 Push Press- 55 lbs.
9 Wall Ball- 14 lbs.
10 Hang Clean- 55 lbs.
11 Burpees
12 Thrusters- 55 lbs.

*The workout is performed just like the song. You do one 100m run; then 2 handstand push ups and 1 100m run; then 3 pull ups, 2 handstand push ups, 1 100m run; and so on all the way to day 12*

Time- 42 ish maybe?

December 20, 2010

CrossFit

Warm up


Power Cleans
5-3-1-1-1
100 max

WOD

3 rounds
2 laps
8 Power Cleans- 65 lbs.
8 Ring Dips- blue band

Time- not sure, but i was first finished

December 18, 2010

CrossFit
Warm Up

Two Person Teams Complete One Round of the Following
120 Wall Ball (60)
60 Ring Dips (30)
4 Lap Wall Ball Relay (2)

Time- ??