Wednesday the 18th

Tuesday April 17th
4 rounds for time
400m run
25 slam balls (16 lbs)

19ish minutes


Wednesday April 18th
Strength: Overhead Squat
1 rep - 50lbs
10 reps - 35lbs
1 rep - 70lbs
20 reps - 45lbs
1 rep - 80lbs
30 reps - 50lbs

New 1RM of 80lbs!
We could take breaks in the multiple rep sets but were not supposed to take many. I didn't take any for the 10 or 20. For the thirty I took several, but never purposefully, only when I bailed on a rep. The final ten-ish I was only doing one or two at a time.

WOD:
3 rounds of
30 sec DL @ bodyweight
30 sec hand release push ups
30 sec sit ups
30 sec kettlebell swings
1 min rest

Total reps: 164
DL: 135lbs
KBS: 12kg

Really enjoyed this one. Rx for KBS was 16 and I thought I had a 16 but grabbed 12 by accident. The first round of KBS, since I thought I had a 16, I thrusted way to hard and wound up throwing the kettlebell right over my head, lol.

@ Kelly: Thanks for all of your positive comments, they mean a lot! WOD stands for workout of the day. Some other acronyms (there are tons):
AMRAP - as many reps/rounds as possible
EMOM - every minute on the minute
OHS - overhead squat
KBS - kettlebell swings
SDHP - sumo deadlift high pull
FS - front squat
HPC - hang power clean
BB/DB - barbell / dumbell
Those are the only ones that really come to mind right now. There are TONS though!

@Angie: I wish I could do two a days all of the time! I've done two so far in the last seven days. My box is pretty small so the WOD is the same for all classes so when I go again, I'm doing the same thing over. When there is space I modify some of the moves, though. Also, I'm still pretty new to fitness so my coaches 'put their foot down' sometimes, and encourage me to make use of my rest time. I really want to go back tonight, so we'll see how that goes!

Now, some pictures!

I made my bed perfectly right before going to sleep last night. I don't remember waking up in the middle of the night or anything. Wth do I do in my sleep?! PS yes at 21 I still have multiple teddy bears that share my bed.

I'm the only one at my box who has really embraced the 'crossfitters wear knee-socks' thing. I love them, love the compression and how they save me from double under whips, deadlift scrapes and rope climb burns! I always run errands after the gym though and I'm pretty sure people think I'm crazy :)

A close of of todays socks. The color is pretty demure, but zebra print!

A little rant:

I don't get angry or anything, but I'm always shocked when I'm walking through a doorway right behind someone and they drop the door on me. I will wait, like a long time, to hold the door open for people, especially if they're elderly. I can't understand why some people don't, because it's a really simple way to feel good about yourself. It makes me feel awesome when someone smiles and thanks me for holding the door. And it's such a stupid little easy thing to do! 

best day ever?

Thursday April 12
For quality
2 min double unders
30 second L-sit
2 min double unders
12 - 10 -8 - 6 - 4 sumo deadlift high pull @ half body weight (65lbs)

Friday April 13
Chelsea
every minute on the minute for 30 minutes
5 pull ups
10 push ups
15 squats

I have no idea what I got. I got to 14 minutes before I took a good 5 minute break. At some point I modified to 5 push ups 10 squats, and then again to push ups on my knees. When I started again, I would do one and then take a break and play with the kids in the corner. I didn't even write my stuff on the board because I had no idea what to put.

But I got bored so I went in again for the 115 class. Instead of doing the WOD again I just did some lifting.

I brought my DL up to 205!
I did three reps of a 105lb back squat without having my knees go wonky!

I FOUND OUT IM ATHLETE OF THE MONTH AT MY BOX!! :)

To be honest I was kind of hoping I might be. I've been going about 5-6x / week, putting in awesome effort and getting awesome results. I'm really happy :)

another long one!

Weds April 4
4 rounds for quality, not time
15 ring rows
15 ring dips
30 second L-sit hold

cashout: tabata sit ups
lowest reps - 17. Started with and maintained throughout.

Thursday April 5
3 rounds
500m row
25 burpees
25 box jumps
400m row
time: 32:46

This workout was INSANE! Thats the 50% modification that I did. RX was 1000m row, 50 burpees, 50 box jumps, 800m run. Hubby came and did RX, took him just under 40 minutes to do two rounds. No one that tried RX got more than 2 rounds. I was really proud of him and DAMN is he fiiine. It was nice watching him finish ;)

Friday, April 6
Gym was closed, so I held a WOD in the park! It was awesome, good turnout and lots of fun.
10 rounds for time
10 push ups
10 squats
10 sit ups

People brought non-crossfit friends so I was kind of coaching + encouraging people while we did this. My time was around 10 minutes but I don't quite remember. Afterwards we went to the park for the cashout and did pull ups and ghd style sit ups on the monkey bars. Really, it was so much fun!

Saturday April 7
Team WOD. One partner at each station, switch when the runner gets back. As many reps as possible in 20 minutes.
1. 200m run
2. rest
3. thrusters
4. pull ups
5. slam balls
6. medicine ball side to sides

didn't record reps, again was a fun one. There is only one class on Saturdays so you get to meet people that go to the classes you don't attend. The only one I haven't been to is the 630am class (yaaaa right) so I met a girl named M.

Sunday April 8
Gym closed
5k run
I think it was around 32 min

but that doesn't sound right for me. I walked a lot. The running app on my phone cut off so I gad to guestimate. I'd been gone for about 15 minutes when it cut out. I got back about 15 minutes after it cut out. I feel like I messed up timing or something though. Hubby did the same course but a little longer, it's really hilly, and he wore a 20lb vest! Even though he ran about 6 or 7k he still beat me, lol.

Monday
5 rounds for time
2 lengths gym walking lunges, RX 35lb barbell overhead
21 burpees

Time: 1620
Weight: RX

Cashout max overhead squats @ 65lbs
Got 3 @ 55lbs

Tuesday 10 April
Tabata something else .5
4 rounds of 20 sec work 10 sec rest / exercise
pull ups
push ups
squats

around 170 reps

Cashout: 50 clean and jerks, RXed weight @ 55lbs

On the first round of pull ups, I met my goal for the last few months (and life) of getting TEN FULL PULL UPS! I am a very, very happy camper. I hate to sound self righteous but seriously, it just goes to show how hard work and dedication = results. I only got my first full pull up a couple of months ago!

Wednesday April 11
21 - 15 - 9
hang power clean, RX 65lb
hand stand push ups
dead lift, RX 115lb
ring dips

Time: 1600
Weight: RX
modified both HSPU and ring dips

Phew!
Like I said, that was a long one.

Now for pictures!

hubby doesn't wear his glasses to work out. At the Saturday WOD, he thought the chalk bucket was empty and flipped it over to write on it. I was nice enough to vacuum up the mess, but not before he did this during the group picture. I thought it was a love tap or something, and didn't know about it until after we got home.

The pull up bar that the Easter bunny brought me

sit ups on the monkey bars

me finishing my pull ups. I was the only one short enough to be able to successfully kip haha

Pump Up Song: Glee - I Can't Go For That

oh yes she did! total gleek.

crossfit du jour

WOD:
21 Deadlift
2 lengths of gym, walking lunges, weight overhead
15 DL
2 lengths walking lunges
9 DL
2 lengths walking lunges

Rx weight: 150 DL, 25lb walking lunges

Results:
7:17
125lb DL
Rx walking lunges

This was an awesome workout, felt great. I should have gone Rx because I was able to do 11 consecutive reps, could have done more, and got through the final 9 unbroken which is a problem! Everyone was congratulating me on my time and then someone was like 'don't you smoke?!' which led to a lot of flack, lol. I should quit, they're right. Maybe the time is coming. I don't know! I know with CAP coming up though, if I quit now I'll either start again or be a big ol' useless uptight bag of nerves when I go. I'll try and work something out.

Not a Jillian Michaels fan, but awesome quote.

Recapping Monday

At my crossfit, they're holding a paleo challenge this month. Paleo is a style of eating that, in the most basic terms, means you don't eat anything that a caveman couldn't eat. If you're interested you can find a bit more information on it here.

It will be judged on 5 levels:
1.) weight
2.) measurements
3.) pre and post 500m row time, max push ups and max deadlift
4.) amount of W.O.D.s attended
5.) Before and after pictures

My max pushups were 11, dead lift was 185 (new pr) and row was 2 min 9 seconds.

I plan on eating a lot of spaghetti squash, yum!






Yesterdays crossfit was as follows:

Warm Up:
I didn't write down the majority but it included the test of our 500m row and push ups

Skill:
5 rep max for dumbell press
I got to 45lbs, I was with a partner and stuck with what she did

W.O.D.
For Time
5 rounds
12 wall balls (12lbs - all the 14s were taken)
12 knees to chest

Very easy because of the testing for the paleo challenge.
Time was 8:34

Cashout:
Deadlift 1 rep max


After class I went to the gym and did
500m row - 2:14
35 hcg sit ups
20 walking lunges
3 x 10 rep 60 lb deadlift
4 x 5 reps 100lb deadlift
10 back squats 45lbs
10 back squats 65lbs
8 back squats 85lbs

Some guys were standing around the HCG setup so I asked if it was alright if I used it, and the answer was "It's all yours sweetheart" I smiled politely while I scoffed inside.

I saw the same guy in the squat rack. As all were taken I went over and asked if I could use when he was done. He said for sure, then continued to do a bunch of high weight quarter squats. He complimented my form when I got in the rack and then proceeded to do half squats for the rest of his sets. I feel bad making fun, he was nice, but still.
I may not lift the biggest weights, but I'm working on it. And I'm working on making myself functional in the real world + the army world. I'd love to throw out 200# back squats but it's not worth bad form!

Pump Up Song: The Prodigy - Breath

workout du jour

Crossfit
10 reps light weight
5 reps medium weight
3 reps heavier
2 reps heavier
3 sets of 1 rep max

for
back squat, press and dead lift.

Max:
Back squat: 95
Press: 55
Dead lift: 175

I know I know I'm an IDIOT. I've been whining about hurting my back w/ deadlifts and there I go and do them in a W.O.D. for my one rep max - even worse. To be honest it was the back squats that hurt my back, thats why the weight is so low. We modified so that on the continuous reps of my DL I was dropping the weight and picking it back up at the bottom as the lowering was putting more strain on my back than I liked. To be honest the deadlifts weren't that bad and I made a huge effort to keep my form and had my trainer spot me.

Thats two things I can strike off of my goals for the year:
Raise deadlift one rep max
Join boxing

I signed hubby and I up for the Saturday crossfit class so we will be going together for the first time. I'm really excited! :)

workout du jour

Crossfit


Warm Up:
10 push ups
10 boy rows
10 slam balls (12lbs)
10 sit ups
30 Double Unders

WOD:
10-9-8-7-6-5-4-3-2-1

10 reps of
Pull Ups (assisted)
Dead Lift (100lbs)
Dumbell Push Press(15lbs)
Sit ups
9 reps
8 reps
through to
1 rep


Time: 19:01

Totals:
55 pullups, DL, Dumbell PP + Sit ups

Forgot to write this one into my journal so I wanted to record it while everything was still fresh in my mind. More to come re: boxing.

Pump Up Song:

UPDATE

Tonight I did boxing, totally fun.

21 min of 2 min sprint 1 min jog (my sprints a jog my jogs a bouncy speed walk)

9 min drill of 1 min burpee, running + punching, mountain climbers, jumping jacks, repeat

30 min sparring

Love. Love. Love. Boxing. It so pays to take that step out of your comfort zone and try that thing you've been wanting to do.