Saturday April 14
partner row, only one working at a time, switch off as needed
max meters in 30 min 6+ K
partner med ball sit ups, 10 min 200+ 20 lb / 16 lb med ball
My partner was awesome and made this WOD lol
Monday April 16
3 rounds
400m run
5 burpee box jumps
7 push press (55lbs)
9 toes 2 bar
21:18
cashout:
2 rds
10 bench leg raises
10 35lb good mornings
Pump Up Song: Brand New B*tch - Anjulie
I've gotten a lot of congratulations on athlete of the month. Everyone does, but I think this is honestly the first time I've gotten an 'award', definitely the first time for fitness! I'm so flattered and so, so happy!
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
I'm on top of the world! A huge goal of mine was to RX a workout and I finally got it. What had been holding me back most often were the kettlebell swings, RX for women is almost always 16 and I just couldn't get it up. I tried before each workout to see if I could move up from my 12 and it never happened. I said this and went over and tried it today and BAM, first 5 were up and right. It was hard in the workout but not the hardest move by any means. I told myself once I RXed a workout I'd get a new t-shirt as a reward. Here are some of the ones I'm thinking about:
Life as Rx puking unicorn t-shirt
Lift Big Eat Bit t-shirt
Lift Big Eat Big Hoody
There are a couple on zazzle too but I can't figure out how to put the pictures up here. Least of my worries! Hope you all are enjoying your Friday as much as I am :)
In 10 minutes:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
Results: 30 RX 21 55lb
I'm excited that I was able to RX the first. I used 45lbs last time I did Isabelle (30 snatches for time) and I actually knocked some time off of that, although I don't remember how much. I was under three min and my Isabelle was 3:19. I record my WODs because I'm supposed too but I never thought I would get so much joy out of beating a time. Def. inspiration to keep logging and logging well. You probably don't know this, but Thursdays are my rest day. If you did know this, you get the follower of the year award. Seriously. Tell me in the comments and I will make you a reward - but be warned my photoshop trial ran out and it'll be made with paint and I'll expect to see it in your next post if you claim it! LOL. Anyways, I wasn't going to go in today but a fellow crossfitter had in his status how he did and that he was going to re-try it tonight. Not a good idea but his hootspa (totally wrong spelling there) inspired me and I decided I had to give at least one crossfit open WOD a go. I'm really glad I did!
Here are some pics I've taken but been to lazy too upload:
The barbell I used for the 7 min, each min on the min 2 deadlifts and 7 burpees. This is 130lbs.
My collarbone bruise after one of our push press workouts.
I painted my nails today. I'm not good at this kind of thing so I think they turned out really well!
One of my valentines day presents. Last time I got flowers I gushed about how beautiful the lilies in the bouquet were and hubby, being as sweet as he is, remembered and got my a bouquet of my favorite!
Pump Up Song: Johnny I Hardly Knew Ya - Dropkick Murphies
Warm Up:
3x
6 shuffle + burpee
5 wall squat + hold
10 dislocates + good mornings
5 toes to bar
Skill:
10-1-1-1-1-1
bench press for one rep max
WOD:
AMRAP 8 min
10 bench press (60% max)
10 atomic sit ups (14lb)
2 min rest
AMRAP 8 min
10 squats (holding 25lb plate)
10 pull ups ( I used the black band, RX would be no band)
Results: BP 1 rep max: 85lbs 1st AMRAP: 6 rounds + 5 BP w/ 50lb bench and 14lb atomic sit up 2nd AMRAP: 4 rounds + 10 squats + 5 pull ups w/ 25lb plate and black band
I got to partner with D. on the bench presses which was nice. She is really fit so it was cool watching her go and it was our first time partnering together. She was very nice and encouraging.
Wanted to say thanks to everyone who commented on my last post. The consensus seems to be the same, a cheat is not only okay but actually probably a pretty good idea. There was lots of thought put into each comment and I'd say they are def. worth checking out if you're interested in the subject and have a minute! (check out their blogs too because they are all great writers and interesting people :D )
Pump Up Song: Hot Action Cop - Going Down On It
*While looking for the video to post here I realized I have the non-explicit version, and the explicit version is f*cking filthy! LOL! I posted the cleaner one here.
I'm thoroughly zonked, my legs are still sore from my mishap yesterday, but it's okay because tomorrow is my rest day and I'm taking full advantage. One of the girls at crossfit is an avid runner, she's training for a 100 MILE race in September. I asked her a little bit about HIIT and she said that if you jog instead of walk the 2 min portion you'll recover faster but it is a little harder to train yourself to do this. Something interesting to consider in the future.
WOD:
2 rounds for time of
5-4-3-2-1
burpees
pullups (2 red bands) 2 min rest
kettlebell swings (12kg)
box jumps (21 inches) 2 min rest
slamball (16)
touch-n-go 50m (there and back) 2 min rest
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?
I chose this picture in honor of one of the girls at my gym who is a couple of months pregnant now. It hasn't slowed her down at all and just today she was working on her goal of bandless pullups, which I think is pretty bad ass. Excuses? Nah.
Warm Up:
10 dislocates, 4 samsons w/ 10 second hold, 10 back extensions w/ GHD, 10 modified handstand push ups, 10 knees to chest, 10 sumo deadlift high pull w/ kettlebell, 5 rounds of 30 second squat hold 30 second rest.
W.O.D.:
AMRAP
3 x 6 minute rounds, 2 minute rest between each
Each round, 1 350m row
As many rounds of 10 push presses, 10 jumping squats, 10 overhead situps as possible in time remaining until break.
Results: 7 rounds Push Press: 35/45 lbs Over head situps: 10lb barbells
I went into this WOD with the intention of taking it easy, a kind of break, as I'm now doing 5-6 days consecutive crossfit. I've taken it easy a couple of days in a row now, though, and may have to reevaluate wether this is working. I'll give it at least another week to see if maybe I should take weds of thurs off. I don't wanna. Anyways, although I went light my trainer asked if I wanted to bump it up a little for the final round. I figured ya, it's not going to kill me to add 10lbs and leave a little more sweat behind than I would have. The weight was still relatively easy and I was able to power through them.
Tomorrow is a go hard or go home day (really they all should be, I have to figure out my strategy). It's benchmark Friday, and we'll be doing one of the girls. Crossfit has a bunch of workouts that are universal throughout all CF gyms, the heroes and the girls. They all have their own name i.e. Fran = 21-15-9 thrusters and pull ups, Helen = 400m run, 21 kettlebell swings 12 pull ups. These are the workouts where you can gauge how far you've come. You can compare yourself to other athletes (esp. Fran) or see how much time you've dropped from the last time you did the WOD. I like benchmark Fridays. All of the pain, sweat and laundry soap seems to make sense on benchmark Fridays.
Warm Up:
2 sampson stretches, 10 second hold
10 dislocates
10 overhead squats
10 medicine ball side to sides
10 weighted good mornings
10 pull ups
10 dips
Skill:
Power Clean (practice, find WOD weight)
W.O.D.
7 rounds for time (cut off 30 min)
15 kettlebell swings (12kg)
15 power cleans (55lbs)
15 box jumps (16 inches)
Results
Cut off at five rounds
This was a toughy. I think the weight was a little high for me but there were a bunch of newbies today so all of the lighter bars were taken and I REALLY wanted to get my 35 off the floor for the power cleans. My form was decent the whole way through so even though I didn't finish, I challenged myself with weight and 'kept it together'. Listed are the weights/height I used, not RX. When I start actually RXing some of the workouts, I'll start including the RX and what I did, haha.
And no, I didn't look nearly as majestic as the women in the picture while doing my box jumps.
Warm Up:
100m row
10 squats
10 pushups
100m row
10 pull ups
10 side to side lunges
100m row
10 kettlebell swings
10 dislocates
WOD:
5 rounds, for time
7 modified muscle ups
21 sumo deadlift high pulls
Time: 14:10 Weight: 45lbs
Cashout:
10 HCG sit ups x2
I'm not even going to try and describe the modification. It was cool though, and really gave you a feel for how the movement will go.. One day..
I think I could have used more weight on the SDLHP. RX was 65lbs. Maybe not that high, but I have GOT to start pushing myself instead of sliding along the easy way.
Dislocates are a great stretch for your arms, I've never felt anything better.
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.
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!
Warm Up:
10 Dislocates
10 arm circles
10 push ups
10 dumb bell press
10 weighted push ups
10 weighted squats
10 dumb bell press
Skill:
hang clean + jerk
W.O.D.:
3 rounds of
20 Bench Press (45 lbs)
20 Back Squat (65 lbs)
20 hang clean + Jerk (35 lbs)
Time:31:13
Not happy with my weights but I wasn't really feeling this workout. I think I psyched myself out considering I couldn't help but add the number of reps together before the WOD and went into thinking "60?! thats jokes, man!". I'm also having problems with my squat form the second I add weight which slowed me down trying to correct it. C'est la vie.
Hang Clean + Jerk
I got Pintrest! I even made a couple of pictures myself (like the one above, unedited, is a picture of the board at my crossfit gym after I wrote up my results from a W.O.D.) Check it out!
0700: wake up
0900: History of the Middle East
1100: Film + History
1400: Stuffing food in self
1500: History of the Middle East
1600: Run home and change
1700: Film + History
1800: Meeting with bosses
1930: Meeting ends early, HURRAY!
2000: Boxing
2141: Home sweet home
Awesome day all around although a little exhausting. I ate clean except for two mini quiche just now. You know how it is - us bingers binge at night. Not that I really had time earlier. The meeting went well - except I found out I'll be playing army this summer instead of doing second language training, which is what I had been hoping for. Hubby and I decided he'll call to wake me up every morning, since the only thing that can actually get me out of bed is his ringtone, knowing that my "are you up? good morning. i love you." is coming. Boxing was a blast, I went with the girl I met last night and we're going again tomorrow. I also have crossfit at 0930 tomorrow. I'm going to take some time to read and comment on some of the Spring Chick blogs out there, but I have a LOT of housework to do ( I ripped my apartment apart somehow in my rush to get ready for my impromptu boxing sesh last night) and then some research for two stupid assignments for stupid classes coming up at the end of the month. Bah humbug on that part.
Also, the tags: Even though it was probably random I'm actually really flattered I got tagged... TWICE! But each time I try and sit down to do it I keep going to bad places in the answer - which is weird - but I decided that as much as this is (mostly) anonymous and a safe space, I want to keep the karma pretty clean for now. Maybe I'll share my unhappy place someday. But for now, I'm sorry to the two that tagged me, but know you made my day :)
The Immigrant Song from The Girl with the Dragon Tattoo
This makes me feel almost as BA as Lisabeth, which makes me want to kick ass. I love the beat and I love that its a woman singing! Also, I think the part where she yells kind of sounds like a war cry which is awesome.
Warm up: 2 rounds of Sun Salutations - they feel GREAT.
10 rounds 2 min skipping 1 min rest
break
warm up: 4 min sparring
5 rounds 30 sec pushups 30 sec rest (15 full start, avg. 3 full rmdr.)
break
warm up: 4 min sparring
10 rounds 30 sec sit ups 30 sec rest (avg. 20 sit ups / round)
break
15 min sparring
Todays workout was so so cool. The gym closed early so we missed it and I thought there would be no exercise today. We're staying at my parents house for the holidays though, and I thought to myself wouldn't it be awesome to move the cars out of the garage and use that as our gym? (I live in Canada and I'm sorry - today it is way to cold to work out outside). Well I was right and it was cool. And it was nice because my parents came out to see how we were doing. It was an awesome place for sparring. My jab is getting some power behind it and I'm improving my hook too. So thankful hubby enjoys working with me on it because I find boxing so, so fun. He boxed when he was younger and has a lot of matches under his belt. We're starting to work on footwork too and by the end of it I was making HIM move around the garage!
Anyways, today was an all around great day!
I did pretty good for food choices (aside from 5 pieces of licorice, which I dutifully tracked!). We'll see how the rest of the night goes :)
Todays Pump Up Song:
it came on a couple of times throughout the day today and each time hubby and I stopped to silly dance, including vulgar hip thrusts, the robot and moonwalking. All around awesomeness :)
Hope all of the Spring Chicks had as much fun as I did today! xx
I thought I would share my outfit today as it was entirely Christmas presents. The pink shirt was from my parents, the yoga pants were from Dad to Mum but they were just a little too small. I get her workout clothes that are just a little to small until she can fit them again (she's doing the elliptical twice a day so I'm sure I'll lose custody soon). Okay, on to the workout!
1 hr Elliptical, 600 cal, 5.3 miles
Unfortunately this is all I got to do today. The hubby is still having major problems with his knee but refuses to use anything but the treadmill, and so was hurting too bad after an hour to keep on. I totally respect where he's coming from, I'm not really a fan of the elliptical, but I know my limits. My lower body is feeling the last few days and and hours worth of cardio i don't particularly enjoy is better than none.
This is my hand grippy thing. I really have no idea what it is actually called, nor what I should be calling the exercise that you do with it. All you do is squeeze it. You really feel it in the forearms. I need to do this because my pullups get slowed down by my weak hand grip. It was another Christmas present, from my lovely fiance. I'm going to make it my goal to do minimum a hundred squeezes per hand per day. Since I didn't do any form of weights today I'm going to aim for 300/hand. I'll let you know if I make it tomorrow ;)
Being New Years Eve and all I'm not expecting to eat clean tonight. Food is a tricky subject for me, I really don't like diets. I like to eat clean for the sake of training, but I also like to enjoy food. So that is what I'm going to do tonight. The hubby is making supper which will be great - he is an amazing cook. And dessert will be my weakness, chips and dip! Yum.
Song of the Day:
Dance (A$$) Remix with Nicki Minaj - Big Sean
It's pretty vulgar, consider that your warning! But for my ladies working on their backside, it could help get that last little bit of effort out of you that's been hiding just out of reach ;)
Excercise: 5k run in about 39 min (wow thats nowhere near where I used to be), about 1 min on the heavy bag just for fun! 10 pushups just to make sure I still could.
Eating: not clean. very not clean.
2 eggs, coffee with cream, terrys chocolate orange ;)
I really liked the heavy bag and will hopefully do a bit more with it tomorrow. Hoping to add in a bit of skipping and try out the Jacobs Ladder machine. I always see them using it on I Used to Be Fat and it looks really challenging. If they can do it so can I.
There is a really neat account on tumblr where they post 'reasons to be fit'. I think it is really neat what they do and how they are all empowering instead of hateful like most of the 'thinspo' I see. I love it and it is definitely worth visiting. This was the one that inspired me today:
