Here At The Top of The World

WOD for 2-26-2009

Overhead Squat
5-5-5-5-5

Tabata Row

So, this was my first workout to test my range on overhead squats. When I've done these in past workouts, I have had problems keeping my lumbar curve at the bottom of the squat. I really feel like I improved yesterday. I lost it a couple of times, and I couldn't finish my last set of 5. As Koy pointed out, I was taking my body to a new limit that it hasn't been to before. This is probably the hardest lift for me.

OHS:
45-50-50-55-65 (only got 2 reps with the 65#)

Tabata Row: Averaged 97m/20 seconds. This was fun! Tyler, rocked it out on the rowing. He averaged 131m/20 seconds...I was super impressed!

I got to the gym early, and worked on handstands and pull ups. I did 30 seconds of handstands, and then 10 pull ups. Did this 5 times. I am still using the green band, but they are getting easier. I still haven't strung 10 pull ups together in a row, but I was taking 5 at a time and making sure that they were perfect.

Diet for Yesterday:
Breakfast: Again didn't eat....wasn't hungry....likely due to the fact that I was eating practically all night to stay awake...but at least it was healthy!!
Lunch: Cheat meal with mom. 1/2 deli chicken breast sandwhich with a cup of baked potato soup.
Dinner: Two slices of turkey, 5 strawberries, and sunflower seeds.
Total Water Intake: 1.5L

Also of note, I only had 3 hours sleep since I was working a night shift. While I understand that I really do need more sleep, I didn't have much of a choice. Working the night shift, getting off at 6AM, and then having to be back to work at 6AM the following day is rough. I don't recommend anyone doing this.

Currently listening to: "Cold Cash And Colder Hearts" by Thrice

"Pushed as Far as I Can Go"

WOD 2-25-2009

5 Bodyweight Deadlift
10 Dumbbell Push-Press

As many rounds as possible in 12 minutes.

For Deadlift, I used 135#. The weight wasn't that bad the first few rounds, but it eventually got tiring. For the PP, I used 20# dumbbells. This was my first workout in a few days, and I felt it. I did finish 10 rounds, which was ok. I should have done more. Noon class was pretty fun, but I miss my night class. Mel inspires me and is such a good motivation for me.

Worked a night shift yesterday. Ug...I hate nights so much! I baked an extra chicken breast and picked up fresh fruit to snack on all night at work. Suprisingly, I was wide awake the entire night, which is a first for me! Woo hoo!

Diet for Yesterday:
Breakfast: Didn't eat before the workout, slept in
Lunch: 2 slices of turkey, small salad with sunflower seeds
Dinner: Baked Chicken breast, and pineapple
Snacks: apple slices with almond butter, blackberries, and baked chicken breast
Total Water Intake: 1.5L

Currently Listening to: "In The End" by Linkin Park

My Friends All Call Me Crazy

WOD for 2-19-2009

“Hoover Ball” tournament, 30 minutes

10-9-8-7-6-5-4-3-2-1
Kettlebell Swing
Burpee

I saw the WOD for today, and was soo excited!! I LOVE LOVE LOVE Hoover Ball! I had a kick ass team! It was me, Jeremy and Ronnie! And man, we totally kicked butt! Go Peaches N Cream! We won the tournament! Oh yeah! I get way too competitve in this game. But oh well.

The second half of the work out, not as fun. I used the 26# KB and finished in 8:42. Not too bad. My burpees still suck, but overall, getting better. Today I am kinda sore, and I think I may have tweaked my knee a little when I fell while catching a medicine ball. But it's all good!

Before this workout, I made up the one from 2-18-2009, which was:
Front SquatWork up to a heavy single, then 3-3-3 with 80% of that heavy single.

I got a one rep of 85, and then I did 3 sets of 3 at 65#. Great place to start for my front squats. I probably could have done more, but I think my wrists were bending too much. This needs to be fixed so I can do heavier weights. Overall, very happy with yesterdays workout.

Diet for Yesterday:
Breakfast: 3/4 egg white omelet, and bacon
Lunch: Chicken fajita meat over a salad
Dinner: grilled chicken breast and pineapple.
Total Water Intake: 1.5L

Currently Listening to: "Magazines" by Brand New

Do You Want it All?

WOD for 2-16-09

Snatch Grip Deadlift5-3-3-2-2-2-1-1-1-1

"cookie"
3 Rounds, for time of:
200m Run
20 Pull-Ups
10 Push-Ups

So, I was so looking forward to deadlift last night. I was pumped and excited all day. It was all I could think about. I had decided that I was going to get my 200# deadlift. I got 185# easy, no problem. So, really without thinking I put 10# on each side. And while I am approaching, the bar, I am thinking, omg...205#...holy crap, can I do this. I tried three times at the 205#, but did not get it. I went down to 200#, and tried 3 times. I was able to lift it off the ground, but I was unable to complete the lift and get my shoulders back. I was quite upset. I think I jumped too fast, and if I had done 195# I would have been able to get it. Next time though, next time.

Time for the "Cookie": 10:04
Pulls up again with the green band. It's always the last set of pull ups that gets me. I did the first two sets without much difficulty, but that 3rd set is so draining.

Diet for Yesterday:
Breakfast: Protein smoothie with strawberries and blueberries
Lunch: baked chicken breast, peanuts, strawberries
Dinner: Turkey bacon pita sandwhich
Total Water Intake: 1.5L


Currently Listening to: "I Get It" by Chevelle.

A Brand New Way to Breathe

WOD for 2-13-2009

Tabata Pull-Ups
Rest 3-5 minutes

As Many Rounds as Possible in 12 minutes:
400m Run35 Squats


Pull ups with green band:
8-6-5-5-5-5-5-5

I felt good the first round, but after the 3rd, I was struggling to get 5 each round. It's just going to take some time for me to build up the endurance. Frustrating process though...

Runs + Squats:
3 complete rounds, and almost finished another 400m.

Running still sucks. I hate it with a passion. I have to work on not stopping. Overall, it is getting better. I am walking less, which is a good thing.

This was my 6th workout in 5 days. Ug...I am happy that I have done this many in a row, which is a first for me. But I am so in need of a rest day. I was dragging yesterday, and almost didn't come to the workout. I am glad that I did, but next time, maybe I won't go and just rest.

I am going to try to go to the workouts early and workout with Mel before. Bobby and Mel helped me work on my snatch form. Overall, I am feeling more comfortable with this lift. I am still leaning forward when I am in the bottom position of the squat. This will just take more practice and time.

Diet for yesterday:
Breakfast: 1/2c oatmeal, 3 pieces of bacon, 1/2c pineapple
Lunch: Chicken breast, salad
Dinner: 3 slices of turkey, handful of almonds
Total Water Intake: 2L

Currently Listening to: "The Beltsville Crucible" by Thrice

I Don't Need an Excuse

WOD for 2-12-2009

Handstand Push-Ups/Wall Balls
15-13-11-9-7-5-3-1

Time: 7:30

This workout is supposed to be done with a partner, but I had to leave early, so Sam changed it up so I could do it. I used 15# dumbbells for shoulder presses for my sub for HSPU. I worked some on my handstands, and held a handstand for maybe 15 seconds. By that time, the blood was rushing to my head, and made me feel dizzy. It will take some time to get used to.

Diet for yesterday:
Breakfast: Egg white omelet, with bacon
Lunch: Salad and chicken breast
Dinner: 3 slices of turkey, handful of almonds, and piece of chocolate cake that Kate made
Total Water Intake: 2L

Currently Listening to: "Touch, Peel, and Stand" by Days of the New

Sometimes the Weak Become the Strong

WOD for 2-11-2009

Hang Clean:
2-2-2-2-2-2-2-2-2-2

21-15-9
Dumbbell Snatch, right arm
Dumbbell Snatch, left arm
Glute-Ham Hip Extension

Time: 6:26

Fun fun day! For hang clean, I maxed out at 70 pounds. I tried to go up to 75#, but couldn't get it. :( Great starting place though!

The *bonus* part after the cleans, was actually a lot of fun. I used a 15# DB for the right arm, and the 8# DB for the left. I think I could have used 15# for both, but doubted myself and went for the lighter weight.

I also went back for the 6PM class and did another workout. Which was:
4 rounds
50 air squats
200m run

Time: 12:32

By the time I finished this, my legs were like jello! Actually, they started feeling like that after the first round. Glad that I went and did it though. It was either that, or sit in traffic for an hour.

Overall, I was very happy with the day! Granted, I am feeling the soreness today at work, but it's all good!!

Diet for yesterday:
Breakfast: 1/2c oatmeal, orange, 2 pieces of bacon
Snack: blackberries and 2 turkey slices
Lunch: Salad with sunflower seeds
Dinner: grilled chicken breast, squash

Currently listening to: "Believe" by Staind

So Throw All the Pain In the Wind

WOD for 2-10-2009

"Helen"
400m Run
Kettlebell Swings, 21 reps
12 Pull-Ups

Time: 14:11

Helen has become one of my favorite benchmark workouts. Kinda funny coming from me, I know, since I hate running! I increased my weight on the kettlebell swings, went from the 18lb bell to the 26lb bell. I noticed a difference immediately, but it wasn't too bad. Pull ups again were done with the green band.

Helen: 1-5-2008
18# KB, jumping pull ups, Time: 17:??

Helen: 12-15-2008
18# KB, jumping pull ups (increased the number to 24 Pull ups), Time: 12:47

Helen: 2-10-2009
26# KB, green band pull ups, Time: 14:11

I can see the progress that I am making, which is very encouraging. However, I feel like I am hitting a wall. I am not able to string more than 5 band pull ups in a row without having to reset. And then on my last set of pull ups in these type of workouts, I am only doing 1-2 at a time, before having to stop. Which is kinda frustrating. However, as Koy points out, I was barely able to do band pull ups two weeks ago, and now I am doing them, it just takes me longer.

Diet for yesterday:
Breakfast: egg white omelet with tomatoes and bacon
Snack: blackberries
Lunch: Salad with sunflower seeds, 2 hot wings (with skin and breading removed)
Dinner: grilled chicken and handful of cashews
Total Water Intake: 2.5L

Currently Listening to: "Healing" by Overscene

I've Got This Energy Beneath My Feet

WOD for 2-9-2009

With a partner (Meredith), complete:
5 Rounds, for time of:
Deadlift, 5 reps
7 Box Jumps
40m Sprint

**Each partner rests while the other completes a full round, until both partners complete a full 5 rounds**

TIME: 7:38

This was a fun workout! I had so much fun with this one. We used 115# for the deadlift. This was one of the heavier weights that I have used in a workout like this. I think next time, we can bump it up, as long as the reps are low. Box jumps, well, need a lot of work. I started out doing 3 box jumps each round, and then finished it out doing box steps. Still not confident doing these, because I have problems getting my knees up to where I don't feel like I am going to trip or fall or some unrealistic fear. The sprints weren't bad. I am fine on the short sprints, but longer runs is where I get in trouble.

Worked at the college yesterday. Nice for a change of pace from the hospital. Got to go home and see the parents last night, and played the Wii....always fun!

I even got a double work out yesterday! My mom attends this Zumba dance class. Which is just an hour of constant moving and "dancing". I can't dance to save my life, but it's still fun to try to do the latin dances.

Diet for yesterday:
Breakfast: didn't eat, was too tired from the workout...I know, not good
Lunch: 3 slices of turkey, handful of almonds, and blackberries
Dinner: Chicken stir fry that stepdad made, with carrots and broccoli
After dinner snack: 1 scoop vanilla ice cream with pecans (it's a mom and me thing, only do it when I go home to see my mom)
Total Water Intake: 1.5L (Need to increase this back to at least 2L)

Currently Listening to: "Sam's Town" by The Killers.

'Cause I Sold My Soul

WOD for 2-5-09

Partner Sit Ups to 50 with medicine ball

5 minutes of Burpee Tuck Jumps

HooverBall!

This workout was a blast! Well, minus the burpee tuck jumps. Warm up was kinda silly, but still very fun! We had to throw a medicine ball the length of the gym. We did this twice. I used a 10# ball. Then we did one full minute of jumping squats. I used the 15# bar and got 39 in the one minute.

Erin was my partner for the sit ups. We did ab mat sit ups because I am still not comfortable with the glute ham sit ups. It's getting there.

The Burpee Tuck Jumps sucked! I don't like burpees anyway, but still! I managed to pull out 41. Not the best, but I did it.

Then we played HooverBall! This is such a fun game! I wish we played it more often. You take a medicine ball and you throw it back and forth over a net. It's like tennis/volleyball except with a medicine ball. It is scored like tennis. My team won the first game, but we lost the last one. This is my type of game! I have abrasions on my knees, but it's all a part of the game! Reminds me of playing volleyball with Andy back at the Logan's.

So, I have officially been in CrossFit for the past 3 months, and I can honestly say, that I am so addicted to this. It's the first thing I check in the morning when I wake up, and I am constantly reading the blog at work (in patient's rooms....hehe). Most people at work think I am crazy because I do the "Spartan" workout, and then the rest think it's pretty cool and are impressed!

Diet for Yesterday:
Breakfast: egg white omelet with tomatoes, 4 pieces of bacon, and 1/2c pineapple
Snack: pint of blackberries
Lunch: Salad
Dinner: Grilled Chicken breast, small salad, sunflower seeds and manadrin oranges
Total Water Intake: 3L

Currently Listening to: "Mephisto Will Barter" by The Analog Robot

'Cause It Will Get Harder and Harder to Breathe

WOD for 2-4-09


3 rounds for time:
500m Row
21 Split Cleans
21 Pull-Ups



Time: 23:17


The row was the easier parts! First row finished: 2:01, second row was about 2:30, and third row was about 3:00 minutes, give or take a few seconds. For the split cleans, I used 15# dumbbells. For the pull ups, I used the green band. This was my first work out where I used a band for the pull ups instead of jumping. The first round wasn't too bad, could do about 5-6 before I had to reset. The second round was much much tougher. I could only do about 3 before having to reset. The last round, my arms were dead. I felt bad because I could barely do 2 without having to reset. And by the end, I was only doing one at a time. I really wanted to go back to jumping on the last round, but I toughed it out! I am just glad that I finished!



Diet for yesterday:
Breakfast: 1/2c hospital oatmeal with fresh strawberries, 4 pieces of bacon
Snack: pint of blackberries
Lunch: **Cheat meal** 1/2 chicken sandwich with cup of soup and 2 bites of chocolate cake that a friend brought to work for me.
Dinner: Too tired to cook when I got home from the workout, so I took a shower and went to bed.

Total Water Intake: 2.5L


Currently Listening to: "Where Did You Go" by SouthFM

Bend and Fold

WOD 2-3-09

Thrusters:
1-1-1-1-1

Weighted Pull Ups:
1-1-1-1-1

This was my first workout to see how much I could do on thrusters. Overall, I feel like I did well. I am still having problems staying tight at the bottom of my squat, as I am leaning forward when I start to come up from the squat. I am getting better at keeping the weight on my heels, which I am glad to see that improvement.

Thrusters:
15# (bar) x 10
25# x 5
30# x 3
35# x 1
40# x 1
45# x 1
55# x 1
65# x 1
70# x 1
75# x 1 (PR)
80# fail

After thrusters, it was time for the weighted pull ups. Since I can't do a pull up without a band, it was band progression.

Pull Ups:
Green Band x 1
Blue Band x 1
Red Band: fail...tried several times, and every time I was about 1-2 inches away from the bar.

I was frustrated that I couldn't get the pull up with the red band. However, like Koy points out, I couldn't do a band pull up two weeks ago, and now I can. Progress is progress. And I will get to practice my pull ups with tonight's WOD.


Diet for yesterday:
Breakfast: 1/2 egg white omelet (with ham, cheese, and tomatoes), 4 pieces of bacon, 1/2c pineapple
Snack: 1 pint of blackberries
Lunch: small salad, 1 tablespoon peanut butter
Dinner: salad with sunflower seeds and grilled chicken
Total Water Intake: 2L


Currently Listening to: "Paper Dolls" by SouthFM

I'm So Addicted To

WOD 2-1-09:
5 rounds:

• 400m run
• 11 sit ups
• 8 overhead squats
• 6 dumbbell thrusters

Time: 23:04

This was my first Sunday workout to attend. Everyone that attended wrote a movement on the board. Sam then wrote the movements on paper, and Koy drew them out of a bucket. And then we rolled some dice to determine the number of reps, and then a single die for rounds. The result is what was posted above.

I did 25 pounds on the Overhead squat. Still having problems with coming up on my toes and not keeping the weight on my heels. This movement needs a lot of work. For the dumbbell thrusters, I used 15lbs.

Was really dragging on the last 2 runs. Thanks to Linda for running with me on the last one.

In warm up (400m run, then 3 rounds (10 pullups, 10 sit ups, 10 hip extensions, 10 overhead squats), I was able to string together 7 band assisted pull ups! I was very excited. After that, I could only do 3-5 in a row. I need to work on them being more of a dead hang so I can get the pull down better. After talking with Koy, he thinks that I will be able to do a kipping pull up (no band) in about 2 months if I keep practicing. So, we changed my goal.

Goal for end of 2009: ONE dead hang pull up.

This is going to be hard, but I will get it!

Diet for yesterday:
Breakfast: Protein smoothie (handful of mixed nuts, 1/2c blueberries, 1c strawberries, 1c 1% milk, and 2 tablespoons of chocolate whey protein)
Snack: blackberries and strawberries
Lunch: baked chicken breast with small salad
Dinner: 1/2 turkey bacon pita sandwich with lettuce.
Total Water Intake: 1.5L

Currently Listening to: "Addicted" by Saving Abel