It Could Be Something In The Air

WOD for 3-30-2009

WOD #1 with Mel
800m run
Tabata Mash Up (Box Jumps & Wall Ball)
800m run

WOD #2:
Push Jerk
1-1-1-1-1

Tabata Mash-Up
Front Squat, 45 pounds
Ring Push-Ups

So, week one of 2 of days with Mel. I must admit, that when she told me this, I was nervous.....because if you know me, I hate running. And I had to do 2 800m? Granted, yeah, we did 4 400's last week, but for some reason this just seemed scarier! For the box jumps I used the big box, and did step ups. Averaged about 9 for each 20 second interval. Wall balls...such a different story. I began having sciatica (inflammation of the sciatic nerve) over the weekend. I finally got on a Medrol dose pack today, and by the time it was time for the workout, I was feeling better, but didn't want to aggrevate it. Ok, so back to the Wall Balls...I did 4 rounds with the 10# and 4 rounds with the 6#. The only reason I dropped to the 6# was I went too far foward and started to feel that sharp pain go down my thigh. Figured it was better to drop in weight than to stop. (Oh, and if my doctors found out that I was working out with sciatica, they would totally kick my butt.....but what can I say? I am addicted to CrossFit!!!)

WOD #2:
I have been looking forward to doing this for sooo long! I was eager to find my one rep max. Lindsey, Sandy and I warmed up with the 15# bar, and we were our own rack for a while! Lindsey and I eventually moved to a real rack with the guys! The one reps looked like this:
65-75-95-105 (f)-105!

That last one 105 looked UGLY! But I did it. Actually it wasn't that bad, I just needed to get a better Dip-Drive. The Tabata Mash Up was not fun at all! Those 8 rounds were never going to end, or so I thought....We did the weight as Rx'd...45# for the Front squat. We started off on parallete push ups, but after the first round, we went to knee push ups. That was hard! For the front squats, I got 5, (wrists were hurting after this but the weight wasn't that bad...)and for the push ups...my number for the parallete was 6, with the knee push ups my lowest was 8 and my highest was 11....push ups are getting better. And once my back gets back to 100%...everything will be great!

On an overall note....the 6PM class is amazing! Everyone there brings such intensity Even if we are not the best, we still get out there and give it everything we have. We leave everything we have there! Like the title says....It could be something in the air! This is a wonderful group of people, and I am so happy to be a part of it!


Diet for yesterday:
Breakfast: 2 slices of turkey bacon, 1/2c pineapple
Lunch: didn't eat
Dinner: 4 baked chicken strips, 5 almonds
Snack: grapes and peanuts
Total Water Intake: 1.5L
*Note about the diet and to why it wasn't very good...when my body doesn't feel well, I have no appetite, and I don't like forcing myself to eat. Water intake could have been better.

Currently Listening to: "Something in the Water" by The Jealous Girlfriends

I Got A Brand New Attitude

WOD for 3-27-2009

"Elizabeth"
21-15-9
Squat Cleans
Ring Dips

and

4 rounds for time:
400m run
500m row

So, I missed Thursdays workout...so I decided to make it up yesterday. Hence the two workouts posted. I asked Mel Thursday if she wanted to come early and make it up with me. Which of course, she did since she missed it too. It was fun....You have to love that feeling of exhaustion to where you are just laying on the floor, and the only thing you can do is breathe...it's just great!

Time for Elizabeth: 11:26, 46# Squat cleans, green band on ring dips

So, we got about a 25 minute rest. And then, we start the warm up for the actual workout of the day. Which was the run and rowing! So, by round 3...my legs were numb. (Oh, and it was kinda chilly last night during the run.) Round 4, was painful! I ended up crying during the last row...which I was kinda embarrassed. Mel was like "You are such a rockstar!" Let me tell you, I didn't feel like a rockstar after that! Rockstars don't cry! Mel and Eric told me that that was okay, and because I had pushed myself so hard, that that will happen. Still embarrassing....but I got over it.

Overall, such an awesome workout day. I even had a golf lesson earlier that day! This was actually a really tough day for me. This day marked the one year anniversary of my grandfather's death. I miss him so much! And having such good friends and a great place to work out, it helps to take your mind off it. I know how proud he would be of me and how far I have come. This exhausting fun workout, wsa dedicated to him! I love you Papa!

Diet For Yesterday:
Breakfast: Didn't feel like eating, had 3 strawberries
Lunch: Still not very hungry, had 3 baked pieces of chicken
Dinner: Salad
Total Water Intake: 2L

Currently Listening to: "So What" by Pink

Here At The Top of The World

WOD for 3-25-2009

"Tabata Fight Gone Bad"
Complete 8 Tabata intervals (20 seconds on, 10 seconds rest) for each of the following:

Wall-Ball
Sumo-Deadlift-High-Pull
Box Jump
Push-Press
Row (calories)

WOW! This was an amazing workout! I loved it!! (Yeah...it does kinda suck in the middle of it...but oh well!) Workouts like this is why I continue to love coming to CrossFit every day. Granted, I loved "Fight Gone Bad" any way, but this might even be more fun! (If that is possible.)

I had some positive things on this workout. For the first time, I did a weight as prescribed! For the girls, the Rx weight was 45# for both Push-Press and Sumo-Deadlift-High-Pull. I managed to do both weights without a lot of difficulty! It is a great feeling that I am getting better, and seeing progress by being able to do some things Rx'd.

Box jumps are getting better. I am still using the small box. I started getting a shin splint during warm up....not fun...let me tell you! So, for the box jumps, I alternated between box jumps and step ups. Next time though....full Rx'd! No Subs (well, still might be using the small box, but for sure no step ups!)

Numbers for Tabata Fight Gone Bad:
Wall Ball: 63 using the 10# ball (Rx'd...last time I did FGB I used the 6#)
Push Press: 56 with 45# (Rx'd...last time I used 35#)
Box Jumps: 66 (1/2 jumps & 1/2 step ups)
Sumo-Deadlift-High-Pull: 60 (Rx'd...last I used 35#)
Row: 45
Total: 290

Ok, I did want to break 300 on this, but I will take the smaller victory by using the prescribed weight...one thing at time right?

Diet for Yesterday:
Breakfast: egg white omelet and bacon
Lunch: salad with baken chicken
Dinner: 3 slices of turkey, 7 almonds
Snack: blood orange, strawberries, blackberries, a few peanuts, 2 slices of turkey
Total Water Intake: 2L

Currently Listening to: "Cold Cash and Colder Hearts" by Thrice

I Wish You Were Committed to Change

WOD for 3-24-2009

Deadlift
1-1-1-1-1-1

So, I have been looking forward to this workout since we did it last time. I was hoping to hit over 200 last night. Well, I did...I got 205#. And I should be excited, thrilled...but I am surprisingly not as happy as I should be. I think I have identified my problem with lifting the heavier weights. I calculate how much I am going to lift before I lift it. If I would just not think about it, and lift the stupid thing, I would do much better. I will put this into practice next time I lift.

On positive notes...I am working on the kip for the pull ups. I think it is getting better...but only time will tell. Mel and I have started running BEFORE the warm ups now...I know....me running?!?! What's up with that? I still hate running, but I need to do it, and the only way that I will get better is to do it. And it's great that she does it with me. I don't like doing it alone...

Over the past few months, people at work have questioned whether or not this program works. I want to think that I am proof that this program can work! I never thought I would be able to do band pull ups, and now I can. I never thought I could do a 200# deadlift, and I have! The thing with CrossFit, is that it is a LIFESTYLE change. You need to watch what you eat, and actually GO to CrossFit. Now, I realize that my diet is still not perfect, and it may never be. I admit it, I LOVE bread and other bad things like chocolate. But, I work bread into my schedule. If I eat bread, it is normally on the weekend when the cafeteria is not open at the hospitals. And even then, I will get a grilled chicken sandwhich. I know that I should be better and only eat half the bread, but baby steps right? And as for the chocolate...well, one chocolate coverd almond won't hurt me that much every now and then....But I am committed to make the change, and just you wait and watch for the results!!

Also, Dee totally rocked it out last night! She got a 300# deadlift! Holy cow...it was great! I think that will be another goal to add to my list for 2009.

Goals for end of 2009 so far:
500# CrossFit Total
300# Deadlift
1 dead hang pull up

Diet for yesterday:
Breakfast: egg white omelet with tomatoes and bacon
Lunch: Salad with baked Chicken breast
Dinner: Grilled Chicken Strips, zucchini, 5 almonds
Snack: Turkey bacon, blackberries, kiwi
Total water intake: 1.5L

Currently Listening to: "The Game" by SouthFM

I Just Hit The Floor

WOD for 3-23-2009

As Many Rounds as Possible in 15 Minutes of:
5 Pull-Ups
10 Kettlebell Swings
15 Double Unders

I don't advise going in one of the later rounds for this workout. While waiting, this was a REALLY long 15 minutes. But once, we started, the 15 minutes went by very quickly. For the workout, I used the green band for pull ups, 26# KB, and single jumps 4 x 15.

I managed to get 9 full rounds, and then 15 single jumps. This workout was actually a lot of fun. I could barely lift my arms when I was done, but I love that feeling of pushing myself so hard that I just want to lie on the floor and that's it.

I realized that I have made some really great friends at CrossFit. Not only have I made good friends, but I have the BEST trainers ever! They push me and make me better. Because of them, I am becoming stronger and faster, and just a better athlete all around. When I first began, I was self conscious because I couldn't do a lot of the exercises. But that feeling has vanished, and a new one of accomplishment has taken its place. I still may not be the bet at some things (okay, a lot of things), but I am getting better.

Koy told me that I have to go up in weight in the KBs. This thought really hadn't crossed my mind, since it seems like I just increased weight. Apparently during this workout I "breezed through the KB swings like it was nothing". I don't remember this, what I do remember is how tiring the KB swings were on round 6. So, next workout...I guess it is the 35# KB.

Diet for yesterday:
Breakfast: 1 orange, 6 almonds, 3 slices of turkey bacon
Lunch: 4 baked chicken strips, blackberries, handful of peanuts
Dinner: Salad
Snack: strawberries, sunflower seeds, 2 pieces of turkey bacon
Total Water Intake: 1.5L

Currently Listening to: "Wasting My Time" by Default.

This Time I'm 'a Let it All Come Out

WOD for 3-20-2009

"Fran"
21-15-9 reps of:
Thruster
Pull-Ups

What can I say about Fran? Well, she is fun and exhausting all at the same time. She is that workout where you are laying on the floor 5 minutes after you have finished, and finally 30 minutes after you've finished, you finally get to be able to breathe normally again. I first did Fran back in December. I thought that I had pushed myself to the end then, but that was nothing compared to how hard I pushed myself this day.

Time for 3-20-2009: 8:11 (45# thrusters, green band pull ups)
Time for 12-5-2008: 6:40 (35# thrusters, jumping pull ups)

Overall, I think that I did really good on this workout. The 45# wasn't too bad. I probably should have worn a glove on my left hand since I ripped my callus the day before. But I didn't think about it, and ended up with my left hand bleeding during the set of 15. Oh well...no pain, no gain. The pull ups were fairly easy. I am thinking that it is time to go to the blue band. I will struggle with the pull ups at first, but I have to change eventually. Koy thinks I will be able to get a real pull up in about a month....we'll see. I hope so! I can't wait to do this again!

Diet:
Breakfast: egg white omelet, 3 pieces of bacon
Lunch: Salad with grilled chicken
Dinner: didn't eat
Snack: strawberries and almonds
Total Water Intake: 2.5L

Currently Listening to: "My Way" by Limp Bizkit

Nothing Is Real but Pain Now

WOD for 3-19-2009

"Set Hut"
Four rounds for total reps of:
Power Clean, 45 seconds
Rest 30 seconds
45 pounds weighted Pull-Ups, 45 seconds
Rest 30 seconds
Burpees, 45 seconds
Rest 30 seconds

What a "fun" workout. Actually, it was a lot of fun...when I was finished and at home. Went to another 6AM workout. Had to work until 7:30...ick. I missed the morning shift and my night crew! For the Power Cleans, I used 55# and for the pull ups, the Green Band. I got a total of 121 reps. Breakdown looks like this:

Round 1: 40 reps (10-19-11)
Round 2: 29 reps (10-10-9)
Round 3: 23 reps (8-8-7)
Round 4: 29 reps (11-8-10)

Round 1 was obviously my best, and round 3, by far, my worst. During the pull ups in round 2, I ripped another callous off of my left hand this time...fun stuff. So, I think that's what happened with the pull ups for the last two rounds. I was really excited about the 19 pull ups I got in the first round. That is by far the best I've done with pull ups.

Something else that I need to factor into this day, would be that my sleep was broken up. My childhood best friend came into town late...and I do mean LATE (3:30AM) this morning. She and a friend had an interview they were doing in Pampa, and then had one to do this day at 1PM. So, of course I offer up my place as any good friend would. But trying to go back to sleep and get that last 1.5 hours was difficult. But, it was only one day, and I got to see my friend. So, the trade off for broken sleep was worth it in the long run, even though it took me a while to get moving in the warm up.

Diet for Yesterday:
Breakfast: 2 blueberry flaxseed waffles with turkey bacon
Lunch/Dinner: Grilled chicken breast, 1/2 piece of cornbread (so bad, yet so good), 1/4 cup green beans. Lunch and Dinner got mixed into one because of the shift I was working, and we didn't eat until 4:30.
Snack: strawberries throughout the shift.
Total Water Intake: 1.5L...again, water intake needs to improve.

Currently Listening to: "One" by Metallica

These Thoughts Run Through My Head

WOD for 3-18-2009
Muscle-Up/L-Sit Practice

Tabata Mash-Up
Running
Double-Unders

Muscle ups....what can I say about those....besides the fact that I am no where even close to getting this..lol. Mel and Linda are practicing really hard to get one, and I just watch and think...one day I can do that. Just not today. This day, we just learned the progression. L-Sits...another thing that I am not great at. I got to do a plank hold for a minute. Fun....I was able to hold it for 30 seconds, and then the burning started to get too much, and I had to drop. I did finish out the last 30 seconds.

Now, on to the Tabatas! Subbed double unders and running...my Favorite!! (Insert sarcasm here). But it wasn't that bad. It was only 20 seconds. Somehow, the 20 seconds kept getting longer, and the 10 second rest kept getting shorter....It was interesting running up and down Dyer and then doing jump ropes. The faces that people make when they see you doing this fun stuff are quite interesting. Then, you have the guy at The Green Elephant who decides that he is going to jump up and down on the outside table when we do jump rope...that was entertaining. Don't really remember how many singles I did, but I remember that the worst round was 20, and the best round was 35. And the others averaged about 26-29.

Then, there was the cool down...I volunteered to sit on the glute ham machine, while others did a farmer's carry and held weights over their head. The glute ham planks weren't that horrible, but I needed to switch out with Pat after a while. I held the 45# plate overhead, which wasn't that bad. The girls were supposed to hold the 35# plate, but there wasn't time to find it, and the 45# wasn't that bad. The farmer's carry was done with kettlebells. I'm not sure on what weight the girls used, but it wasn't that bad. This was actually a really fun cool down...

Diet:
Breakfast: chicken (from a McDonald's chicken biscuit--food was brought for me, I didn't order it...I promise), 1/4 cup oatmeal, and 3 pieces of bacon
Lunch: green beans, 1/4 of a really gross mushroom thing, 1/2 rubbery scallop (never had scallops, thought I would try it), and then there was more food on the plate, but I didn't eat it. You know, for Doctor's Day...they really should have had better food.
Dinner: Sage-pecan crusted chicken breast, salad
Snack: Strawberries and almonds
Total Water Intake: 1.5L (really needed more water today...would have helped in the workout)

Currently Listening to: "Paperthin Hymn" by Anberlin

But We’ve Been Sweating While You Slept

WOD for 3-16-2009


Hang Snatch 1 Rep
1-1-1-1

5 Rounds for Time:
75 pound Overhead Squat, 10 reps
6 Burpee-Box Jumps, 20 inch box

Grr....Snatch....my least favorite lift still. I don't know why, but this lift just makes me feel retarded. I got 45#. Spencer said to go 80% of our max for 1 rep. I think my last 1 rep max was 50#. I am still trying to get this form down.

For the second part, I used the little box for the burpee box jumps and 35# for the OHS. This was sooo exhausting. It took me 10:11 to finish....but I finished.

I went to the 6AM class....it is nice to see new faces....but I missed my 6PM'ers. I was like "I miss Lindsey!" Who is my weightlifting partner. She pushes me, and is so great for me on lifting days! Thank goodness my schedule for next month is all mornings...so I can be back with my night crew!


Diet:
Breakfast: turkey bacon, whole wheat pecan pancakes
Lunch: Baked chicken breast, carrots,
Dinner: Baked chicken breast, salad, 1/2 scoop saffron rice
Total Water Intake: 1.5L

Currently Listening to: "Prayer of the Refugee" by Rise Against

Don't Hold Back

WOD for 3-13-2009

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


“Annie”
50-40-30-20-10
Double Unders
Ab-Mat Sit-Ups

Since I can't do a kipping pull up...grr...I had to see how far I could get using the bands. The Green band...no problem. Blue band...no problem either. I tried the red band like 5 times, and keep getting so close, but the closet I got was chin to the bar, but could never get chin over the bar. Grr...so frustrating.

Annie....she was tiring. Instead of double unders, my sub was the vertical jump 1 ft above max reach. I finished this in 8:25. I kept watching Tyler, and was like, I have to beat him. Don't know why, but it gave me extra motivation. Guess it is the competitor coming out in me.

After workout, I went to Kozy Kitchen for the first time with some of the night crew. It was a lot of fun hanging out with everyone on a casual basis, not just a workout, sweat, and can't breathe atmosphere.

Diet:
Breakfast: eggwhite omelet with bacon and tomatoes
Lunch: baked chicken breast, kiwi, grapes, and peanuts
Dinner: Chicken Marsala with Kozy mash and vegetables
Total Water Intake: 2L

Currently Listening to: "Galvanize" by The Chemical Brothers

It's Trying to Break Me Down

WOD for 3-12-2009

“J.T.”

21-15-9
Handstand Push-Ups
Ring Dips
Push-Ups

Holy crap batman....this workout killed me...and I think everyone in the gym. I used the 15# dumbbell for the HSPU. I used the Green band for the ring dips (first time to use a band on ring dips), and knee push ups. Lots of subs there....but I am proud that I finished it! I totally hit muscle failure during the set of the 15 ring dips. Time was 16:59.

I actually did this workout back in November. (11-21-2008). My time then was 9:40. The only thing that I changed this time was adding in the band ring dips. I did jumping ring dips the first time.

What a HUGE difference in time the harder ring dips made! Granted, I did use a band, but to be able to finish with the band is a big improvement for me. I am excited to see what I do next time I do this workout.

Diet for yesterday:
Breakfast: Didn't eat.
Lunch: CHEAT MEAL (For Stepdad's Birthday): Deli chicken sandwhich with cup of baked potato soup..yum
Dinner: salad with grilled chiken and sunflower seeds
Snack: none
Total Water Intake: 1.5L

So, my thoughts on my diet for this day....it sucked. Yeah, I get that I get to eat a cheat meal a couple of times a week, but looking back on this day, it wasn't good overall. I didn't eat breakfast, which was a mistake. Even if it was a piece of fruit, I should have eaten something. Also, not having a snack was a no no. It seems that on days that I work (I had this day off), my diet is not as great as it should be. Water intake tends to be on the lower side. It is possible that this could have contributed to my slower time, but then again, this was a hard workout. I need to make a better effort on my days off to keep my diet spot on.

Currently listening to: "Tuesday" by The Opus Flux (formerly Frolic)

All The Things That Held Me Up Inside

WOD for 3-11-2009

“Gwen”
Clean and Jerk
15-12-9


Gwen is a lot harder than she looks let me tell you. The tricky part for this workout is to not regrip at the bottom. It is 15, 12, 9 of touch and go reps. You can not rest at the bottom.

For the workout, Lindsey and I started out a little lighter than we should have. But I am still trying to get the form down. We did 35# for the 15. I figured out that the best place to rest is in the hang position. And then from there touch the ground and start the movement. We did 45# for the set of 12. At around rep 5, my chest starts to go forward....grrr....this is something that I struggle with with almost every single lift. I got my form back around rep 8. When my chest starts to dip, I need to remember to not go as low in the squats to refocus myself. The set of 9 was done with 55#. Wow...this was challenging. Maybe not so much the weight itself, but the fact that my arms were killing me, and I was determined to not get a foul. After finishing rep 7, omg...those last two could not have come faster. BUT...I did finish, and without any fouls!

After the workout, those people who had fouls had to do some extra work. Even though I didn't foul, I did some of the work. One because Koy told me that I should. And two, well, I do the extra work on my core. I did 5 seconds of L-planks. Yeah....that was "fun".

Still working on repaying my "missed" pull ups from last week. I did 15 with the green band and 2 with the blue band before the workout. I have 20 more to make up.

Diet for yesterday:
Breakfast: 1/2c oatmeal, 4 pieces of bacon, pineapple
Lunch: Pei Wei (Sweet and Sour chicken prepared gluten free by request!)
Snack: Kiwi, grapes, peanuts
Dinner: 2 blueberry flaxseed waffles, turkey bacon (was feeling breakfast for dinner since it was cold and rainy)
Total Water Intake: 2L

Currently Listening to: "Such As Toys" by Darby

The Worst is Over Now & We Can Breathe Again

WOD for 3-11-2009

FILTHY FIFTY
50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell Swings
Walking Lunge, 50 steps
50 Knees-to-Elbows
50 Push-Press
50 Back Extentions
50 Wall-Ball
50 Burpeees
50 Double Unders


This was my first Filthy Fifty! Holy Cow...you know that whole breathing thing...yeah, kinda hard to do after this workout. I used the little box for the box jumps and jumping pull ups. The 26# KB for the swings. I can't do knees to elbows, so I modified that to where I brought me knees up as high as I could. Used the 15# bar for the Push Press. That was really light, but I don't know if I could have finished the 50 using the 45# bar as Rx'd. Back Extentions was modified with the "Supermans". 10# ball for the Wall Balls. Burpees....aahh...the dreaded Burpees. The first parts of this work out is just the warm up for the burpees. I did my modified Burpee. Sub for Double Unders was tuck jumps.

Time for the Filthy Fifty: 25:27!

I want to say thank you to our trainers for installig showers in our box. Granted, the hot water has not been set up, but I appreciated the shower (even though it was freezing cold) before heading to work.

After work, I went back to CFDC and did another workout. Sam had me work on squats.
45# (bar) x 10
65# x 8
70# x 5
75# x 5
80# x 5
85# 5
90# x 5
95# x 5
100# x 3

My old PR was 95# x 1, so the fact that I was able to do 95# x 5, was great. I went up to the 100# just to see if I could do it. I probably could have finished that set to 5, but I started to lean forward too much and didn't want to push it. I still need to work out keeping my chest up. Not quite sure how I am going to fix this. Koy suggested doing more squats. I like this idea.

I am still working towards my goal of a CrossFit Total of 500#. I think I am about 155# away from this if I can keep my numbers up.

Diet for Yesterday:
Breakfast: Bacon, grapes, and 1/2c oatmeal
Lunch: Salad with a baked chicken breast with bacon bits, 1/2 wheat roll
Snack: peanuts, kiwi and grapes
Dinner: 3 slices of ham, a stick of celery

Currently listening to: "Broken" by Seether Featuring Amy Lee

My Lungs are Spilling Out

WOD for 3-5-2009
Power Clean
2-2-2-2-2

3 Rounds, for time of:
5 Power Cleans
2 minutes of Wall-Ball shots
Rest 2 minutes after each round

I felt pretty good doing the power cleans. My max for two was 80#....not too bad. I got to use my weight lifting gloves today. Hands are feeling much better. I need to work on not bending my elbows too quickly, and getting my elbows up higher in the end position.

For the other part of the workout, I used 45# and worked on getting better form with the lighter weight. Wall-balls for the 3 rounds, 45, 39, 33.....I was so tired after that...ugg....wall balls suck!

Diet for the day:
Breakfast: 1/2c oatmeal, 3 pieces of bacon
Lunch: Salad with baked chicken breast
Dinner: 1/2 piece of ham steak, handful of almonds, 5 baby carrots
Snack (throughout the day): strawberries and blackberries
Total Water Intake: 1.5L

Currently Listening to: "Hey Italy" by Halifax

But You Don’t Like it, You Love IT!!

WOD for 3-4-2009

Tabata Mash-Up
Virtual Shoveling*, 24 inch barrier
Push-Ups

This is one of those workouts that it "doesn't have to be fun, to be fun". OMG...I am so freaking sore today. It's great. I used the 45# bar with a 10# plate. My lowest score of the Tabata shoveling was 10. For the most part, I got 13 reps per 20 seconds. I got 13 x 4, 11 x 1, and then 12 x 2, and the 7th round was the 10. Grr....

Push ups....a whole different story. I started off strong by getting 13 reps in 20 seconds x 2, then 11, then 10 x 2, then 6 (ick), and then 8, and 9. Dang 6th round. Oh well.

Then, for the cool down was reverse Tabata L-Hangs...I did Knees to Elbows. Straining the hand again on the bar. But I pushed through. I am so ready for my hand to be healed. I never would have thought that this stupid ripped callus would hurt this bad when doing pull ups or hanging from the bar.

Diet For yesterday:
Breakfast: cranberry-orange muffin (bad, I know...but oh so good), turkey bacon, and grapes
Lunch: Salad with bacon bits, and baked chicken breast
Snack: 1 tablespoon almond butter, and snacked on strawberries and blackberries throughtout the shift
Dinner: 1/2 baked chicken breast, peanuts, glass of milk (mmm...milk)
Total Water Intake: 1.5L

Currently Listening to: "The Greatest Man That Ever Lived" by Weezer

I Can Feel the Blood Rushing Through My Veins

WOD for 3-3-2009

Four Rounds:
750m Row
20 reps Kettlebell Swing
10 Pull-Ups

Rest 90 seconds.

This was the original workout. I did one round of this for a time of 5:27. (ug...) However, we had so many people in the 6PM class, that Sam had to change it up. So, the new workout was:

5 Rounds:
250m row
20 kettlebell swings
15 pull ups

4:10; (2 minute rest); 10:42; (5 mintue rest), 19:56; (2 minute rest); 24:46; (2.5 minute rest); 33:10.

I did like this work out. But since I tore my hand the day before, my hand just couldn't take the pull ups. I had tears in my eyes after the first round. So, during the 3rd round, I did half with the band, and then finished the last 2.5 rounds with jumping pull ups. I think this hurt my ego just as bad as my hands. On one hand, I finished the work out. On the other hand, I went backwards.

I am going to get my hand wrapped by one of the techs today, and hopefully, I will be able to do pull ups when I get to the gym. I have 37 pull ups that I have to make up. It won't make up for the workout yesterday, but I will feel better that I finished out the pull ups.

Diet for Yesterday:
Breakfast: 1/4 scoop of scrambled eggs (ugg...gross), 1/2 biscuit, 3 pieces of bacon, couple of pieces of pineapple
Lunch: Salad with baked chicken breast
Snack: blackberries, and 1 tablespoon of peanut butter
Dinner: turkey slices, apple slices, almond butter
Total Water Intake: 2.5L

Currently Listening to: "Stigmatized" by The Calling

Follow Your Bliss, It Beats On My Chest

WOD for 3-2-2009
Hang Snatch, heavy single

As Many Rounds as Possible in 10 minutes of:
10 Hang Squat Snatch
10 Burpees

Yea...snatch...Not exactly my favorite lift. I have trouble dropping fast enough to the bottom position of the overhead squat. I usually don't have a problem at the lower weight, but the heavier weights I still have some problems.

Snatch Progression:
15# bar x 10
20# x 5
25# x 1
30# x 1
35# x 1
40# x 1
45# x 1
50# x 1
55# x 2 (failed both times)

For the second part of the workout, I used 35#. I completed 4.5 rounds. During the 4th round, I ripped a callus. OUCH. I did that on I think rep 5. I had 2 minutes left after I finished round 4, so, I began round 5. After that, my hand was killing me! Oh well...the fun of crossfit!

Diet for yesterday:
Breakfast: protein smoothie
Lunch: 3 turkey slices, blackberries, and peanuts.
Dinner: chicken breast, salad, sunflower seeds
Total Water Intake: 1.5L

Currently Listening To: "Can't Be Saved" by Senses Fail