So I have no more classes, and tomorrow is my final exam. Then I'm in limbo until I get my summer posting message. I probably won't be going anywhere until mid May though. I have no hobbies, my friends have all left town and my fiance lives four hours away. I don't know what to do with myself! I read Act of Valor, I enjoyed it and didn't really put it down but honestly it was pretty cheesy and poorly written. No offense to the writers, I don't think they stood a chance given the source and subject matter. I didn't have a book, what was I too do?
At 1:00 I went to an hour yoga class.
I was early and joined in the last fifteen minutes of a 'butts and guts' class, slipped in while they were taking a break and the instructor was fine with it. Skipping, squats, lots of stuff I like.
It was fun and I'll probably try and go a few times a week. In childs pose the instructor stood on my feet. I don't know why she did it. I love foot rubs and to be honest it felt awesome, but I burst out laughing (silently) but my body was rocking and I had a huge smile. I hope I didn't offend her, I was just caught off gaurd!
Afterwards I went to the weight room. Did a few sets of dumbell bench press. Some dumbell rows. Some pull ups. Some push press.
Got home, still bored.
Went to the 615 crossfit class. Same WOD as earlier, only this time I did Rx weight on the push press, 75lbs. It was much harder but I only added two-ish minutes to my time and I really didn't push myself as hard as I did the first time. I really loved todays WOD and was worth going twice!
Maybe I can keep this up? Who knows!
Monday, April 16, 2012
Crossfit du jour
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
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!
Friday, April 13, 2012
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 :)
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 :)
Wednesday, April 11, 2012
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!
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.
Tuesday, April 3, 2012
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.
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.
she's back! but only for a little while.
Tues Mar 20
10 rounds (maxed out at 20 minutes)
5 thrusters (55lb)
10 pull ups (black band)
100m run
Rds:
1. 1:30
2. 1:42
3. 1:43
4. 1:56
5. ?
6. 1:46
7. 2:07
Maybe because it was such a hot day, this was way harder than it looks. Maybe the hardest WOD I've done so far. DNF.
Weds Mar 21
5000m row
24:59
Thurs Mar 22
AMRAP 7 min
3 thrusters (45lbs)
3 chest to bar
adding 3 reps each round (second round is 6 reps, third 9, etc.)
64 reps total
AMRAP
7 wall ball (14lb)
7 burpees
5 rounds
AMRAP
14 russian twists (12lb)
7 atomic sit ups (12lb)
10 rounds
Friday Mar 23
Annie
50-40-30-20-10
double unders
sit ups
6:16
fuck ya! I got the best time of anyone at the gym for that day. It was killer and just goes to show that I need to push myself harder all of the time. Loved this.
Monday Mar 26
AMRAP 17 min
10 lay down stand up
100 single unders
9 rounds
Tuesday Mar 27
4 rounds
40 squats
400m run
18:10
then
2 rounds of 3 reps every 30 seconds for 2:30 (15 reps total per round)
deadlift 145lb
Wedns Mar 28
2 min 250m row + max KBS remaining time
3 min 500m row + max KBS remaining time
4 min 750m row + max KBS remaining time
5 min 1000m row + max KBS remaining time
add together KBS reps for score
41
Thurs Mar 29
AMRAP 20 min
30 sec handstand hold
30 sec squat hold
30 sec l-sit hold
30 sec chin over bar hold
6 rounds + L sit
Strength: strict press 1RM
70lbs
Fri Mar 30
Fight gone bad in partners
X2
3 min wall ball
3 min sumo deadlift highpull
3 min box jump
3 min push press
3 min row for calories
one partner works while the other rests, switching off as needed.
no results for this one.
Mon Apr 2
Round 1:
3 min
4 clean and jerk, as many situps as possible in remaining time.
increase weight, repeat w/ 3 C+J
increase weight, repeat w/ 2 C+J
increase weight, repeat w/ 1 C+J for 1RM
total sit ups: 333
C+J 1RM: 95lbs
this was AWESOME. Struggled so hard on the last C+J but the people for the next class were all there and were cheering me on and applauded when I got it. Felt sooo good!
Thought of the day:
It is sad when people blame others for their poor fitness. No mater how supportive or unsupportive others are, you are 100% responsible for the decisions you make, from healthy eating to regularly exercising. If you wanted it, you'd make time. You cannot blame anyone else for the work that you aren't willing to put in.
This falls in line with the larger problem of excuses in general. An excuse is nothing more than rationalizing doing or not doing something. It doesn't change what the right thing to do is, it doesn't change the damage you've done. If you commit to your goals, your life won't change, but you'll no longer have excuses. Not because you no longer have long days at work or because people stop having birthdays with cake or anything like that, but because you'll be making the right choices.
Why lie to yourself? If you don't want to change, have some confidence and don't pretend that you're trying so that you.. what? look cool?
10 rounds (maxed out at 20 minutes)
5 thrusters (55lb)
10 pull ups (black band)
100m run
Rds:
1. 1:30
2. 1:42
3. 1:43
4. 1:56
5. ?
6. 1:46
7. 2:07
Maybe because it was such a hot day, this was way harder than it looks. Maybe the hardest WOD I've done so far. DNF.
Weds Mar 21
5000m row
24:59
Thurs Mar 22
AMRAP 7 min
3 thrusters (45lbs)
3 chest to bar
adding 3 reps each round (second round is 6 reps, third 9, etc.)
64 reps total
AMRAP
7 wall ball (14lb)
7 burpees
5 rounds
AMRAP
14 russian twists (12lb)
7 atomic sit ups (12lb)
10 rounds
Friday Mar 23
Annie
50-40-30-20-10
double unders
sit ups
6:16
fuck ya! I got the best time of anyone at the gym for that day. It was killer and just goes to show that I need to push myself harder all of the time. Loved this.
Monday Mar 26
AMRAP 17 min
10 lay down stand up
100 single unders
9 rounds
Tuesday Mar 27
4 rounds
40 squats
400m run
18:10
then
2 rounds of 3 reps every 30 seconds for 2:30 (15 reps total per round)
deadlift 145lb
Wedns Mar 28
2 min 250m row + max KBS remaining time
3 min 500m row + max KBS remaining time
4 min 750m row + max KBS remaining time
5 min 1000m row + max KBS remaining time
add together KBS reps for score
41
Thurs Mar 29
AMRAP 20 min
30 sec handstand hold
30 sec squat hold
30 sec l-sit hold
30 sec chin over bar hold
6 rounds + L sit
Strength: strict press 1RM
70lbs
Fri Mar 30
Fight gone bad in partners
X2
3 min wall ball
3 min sumo deadlift highpull
3 min box jump
3 min push press
3 min row for calories
one partner works while the other rests, switching off as needed.
no results for this one.
Mon Apr 2
Round 1:
3 min
4 clean and jerk, as many situps as possible in remaining time.
increase weight, repeat w/ 3 C+J
increase weight, repeat w/ 2 C+J
increase weight, repeat w/ 1 C+J for 1RM
total sit ups: 333
C+J 1RM: 95lbs
this was AWESOME. Struggled so hard on the last C+J but the people for the next class were all there and were cheering me on and applauded when I got it. Felt sooo good!
Thought of the day:
It is sad when people blame others for their poor fitness. No mater how supportive or unsupportive others are, you are 100% responsible for the decisions you make, from healthy eating to regularly exercising. If you wanted it, you'd make time. You cannot blame anyone else for the work that you aren't willing to put in.
This falls in line with the larger problem of excuses in general. An excuse is nothing more than rationalizing doing or not doing something. It doesn't change what the right thing to do is, it doesn't change the damage you've done. If you commit to your goals, your life won't change, but you'll no longer have excuses. Not because you no longer have long days at work or because people stop having birthdays with cake or anything like that, but because you'll be making the right choices.
Why lie to yourself? If you don't want to change, have some confidence and don't pretend that you're trying so that you.. what? look cool?
I think, according to pintrest, I'm not the only one who feels that way.
Tuesday, March 20, 2012
im not gone...
Monday, 12 Mar
For Time
750 M row then;
5 rounds of
10 Ring PU's
15 KBS 24/16
20 Sit ups
Finish with 750 M row
Results:
Time: 22:21
KB: 16
Tuesday, 13 Mar
Strength day
Bear Complex
Attempt 5 complexes
One complex is equal to 7 round of:
1 x power clean
1 x FS
1 x PP
1 x BS
1 x PP
Pick your starting weight carefully so you can go up in weight each complex, but by the end don't be afraid to fail. THIS SHOULD BE HARD!
The bar should only touch the ground at the start of the power clean (tap and go). If you let go of the bar at anytime during the complex = failed attempt. You can rest by holding the bar at any part of the body, just not on the ground.
Results:
1st Rd: 35
2nd Rd: 40
3rd Rd: 50
4th Rd: 55
5th Rd: 65
All fully completed
Wednesday, 14 Mar:
AMRAP 15 minutes:
9 wall walks
12 pull ups
15 slam balls
Results:
3 rounds + 6 wall walks
black band
16lb slam ball
Thursday 15 Mar:
Open WOD 12.4
For time (we modified it)
150 wall balls
90 double unders
30 muscle ups
Result:
Time: 18:32
Wallball: 10lbs (lol, I'm a troll)
Friday 16 Mar:
Gym was closed so some of us got together at a local park
5 rounds of
200m run
10 squats
10 push ups
Results:
NIL, was for fun, didn't time!
Saturday 17 Mar:
Random stuff at the globo gym.
about 80 walking lunges w/ 8kg kettlebell overhead, alternating arms
10-9-8-7-6-5-4-3-2-1 pyramid X2 with
firemans carry (16kg kettlebell / hand)
push ups.
Monday 19 Mar:
STRENGTH
Squat Snatch 1-1-1-1-1
WOD
10! (pyramid)
Burpee Pull-ups
Squat Snatches (50 - 60% of 1RM)
KB Crunches
Results:
Time: 20:41
workout snatch: 40lbs
KB: 12kg
max snatch: 65lbs
I'm still around, just extraordinarily busy with school. Been reading a little bit, commenting even less. Sorry guys! I have a paleo challenge buddy for this month who went as far as offering me out of our commitment to eat healthy! It was tempting, like I said I'm pretty busy.. But haven't we all decided that healthy eating is a high enough priority that it isn't one that gets cut? I'd feel like a hypocrite if I quit, and besides I'd been really looking forward to it and wanna stick it out!
Found out a blogger who, in a sense, 'chased me out' of a large part of the blogging community recently stopped blogging. Don't worry, it was posted on another group on facebook that I'm a part of, I wasn't trolling her. Still frustrating though.
I have three papers due by April 3 and then I hope right into exam season, so don't expect to hear much from me! Best wishes to you all xoxoxox <3
finally, some fun pictures from friday:
For Time
750 M row then;
5 rounds of
10 Ring PU's
15 KBS 24/16
20 Sit ups
Finish with 750 M row
Results:
Time: 22:21
KB: 16
Tuesday, 13 Mar
Strength day
Bear Complex
Attempt 5 complexes
One complex is equal to 7 round of:
1 x power clean
1 x FS
1 x PP
1 x BS
1 x PP
Pick your starting weight carefully so you can go up in weight each complex, but by the end don't be afraid to fail. THIS SHOULD BE HARD!
The bar should only touch the ground at the start of the power clean (tap and go). If you let go of the bar at anytime during the complex = failed attempt. You can rest by holding the bar at any part of the body, just not on the ground.
Results:
1st Rd: 35
2nd Rd: 40
3rd Rd: 50
4th Rd: 55
5th Rd: 65
All fully completed
Wednesday, 14 Mar:
AMRAP 15 minutes:
9 wall walks
12 pull ups
15 slam balls
Results:
3 rounds + 6 wall walks
black band
16lb slam ball
Thursday 15 Mar:
Open WOD 12.4
For time (we modified it)
150 wall balls
90 double unders
30 muscle ups
Result:
Time: 18:32
Wallball: 10lbs (lol, I'm a troll)
Friday 16 Mar:
Gym was closed so some of us got together at a local park
5 rounds of
200m run
10 squats
10 push ups
Results:
NIL, was for fun, didn't time!
Saturday 17 Mar:
Random stuff at the globo gym.
about 80 walking lunges w/ 8kg kettlebell overhead, alternating arms
10-9-8-7-6-5-4-3-2-1 pyramid X2 with
firemans carry (16kg kettlebell / hand)
push ups.
Monday 19 Mar:
STRENGTH
Squat Snatch 1-1-1-1-1
WOD
10! (pyramid)
Burpee Pull-ups
Squat Snatches (50 - 60% of 1RM)
KB Crunches
Results:
Time: 20:41
workout snatch: 40lbs
KB: 12kg
max snatch: 65lbs
I'm still around, just extraordinarily busy with school. Been reading a little bit, commenting even less. Sorry guys! I have a paleo challenge buddy for this month who went as far as offering me out of our commitment to eat healthy! It was tempting, like I said I'm pretty busy.. But haven't we all decided that healthy eating is a high enough priority that it isn't one that gets cut? I'd feel like a hypocrite if I quit, and besides I'd been really looking forward to it and wanna stick it out!
Found out a blogger who, in a sense, 'chased me out' of a large part of the blogging community recently stopped blogging. Don't worry, it was posted on another group on facebook that I'm a part of, I wasn't trolling her. Still frustrating though.
I have three papers due by April 3 and then I hope right into exam season, so don't expect to hear much from me! Best wishes to you all xoxoxox <3
finally, some fun pictures from friday:
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