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! 

crossfit du jour

Warm Up:

500m row

10 dislocates

10 overhead squats

10 pull ups

10 dumbell push press (15lbs)

10 burpees

10 GHD sit ups

1 rope climb

Skill:

Work on goal (my goal: 10 full pull ups)

WOD:

Isabelle

30 power snatches (RX for women 85lbs)

Results:

Time: 3:19

Weight: 45lbs

My time indicates that I needed to use a much higher weight. When working out what my weight should be, I went straight from 45 to 55lbs and couldn't get it up. I didn't try again, didn't try adding 10 or 5lbs instead. That was a mistake.

Talking to my trainer today she suggested 3 days on, one off, two on each week. I know I said I'd stick out the daily WOD just last post, but I think professional opinion rules over my own here. I can still do my own workouts on off days and post crossfit. The only thing that kills me is that I HATE the days that I don't crossfit, I feel unaccomplished and restless. Maybe after a couple of weeks Deb will re-evaluate and tell me I should come daily (please oh please!)

Lastly, you saw that right. Todays warmup included a rope climb. I didn't make it the first time, but did the second time I tried. New achievement! I was wearing shorts and coming down was AWFUL, haha, but still worth it.

Pump Up Song: Home - Mumford and Sons

Not really all that pumpy, but its beautiful and I've been listening to it non stop since I heard it, so I thought I'd share. Any of you listen to Mumford and Suns regularly? Any suggestions on songs I might like?

crossfit du jour

I'm exhausted so I'll try and keep this one short!

Skill:
find one rep max sumo dead lift
Result: 195lbs (new PR!)

WOD:
5 rounds (cut off 10 min)
5 sumo dead lift
12 kettlebell swings
*7 burpees each time you break in kettlebell swings
Results: 7:15 with no burpees
Weight: 105lbs SDL, 12KG KBS








Whole point of the WOD was to do a short, HEAVY workout. My weights are so low because I'd strained by back a little on the last sumo deadlift looking for my max and, considering I'd done the same only a month ago with pain that lasted about a week, I took it easy. I hate taking it easy. But I got a new PR.

Oh ya! I got two PRs tonight. The second was getting 2 consecutive FULL PULL UPS! Before tonight I didn't even think I could do one. So that feels downright amazing.

I love crossfit and I think it can be an amazing thing for just about anyone. You have to go to a good gym, though, thats the key. If you don't have a good gym, you're better off sticking to body weight wods at home, in front of a mirror, practicing your form. That said, if anyone is even remotely interested in crossfit, I got an email! Send any questions, thoughts, concerns to desperate.studentxx@gmail.com ! I'd love to tell anyone who is interested what to expect, what to look for, and if you have any questions I CAN'T answer I'll send them over to my trainers and get some qualified advice! If even one person considers crossfit cuz of me I'll be pretty happy :) xxxx