This week has been fun...I think. LOL. It has been a long week. Worked 30 hours at the hospital this week. Ended up hurting my wrist pushing tubs of lard (Ok, not really tubs of lard but patients that weighed between 400 & 500 pounds!) So, doing the workout today was kinda tough.
The WOD was a variation of Fight Gone Bad in North Park Mall. I thought it was a lot of fun doing a workout in the mall. Not something that we get to do everyday. There were 8 stations:
Row
Plank
Mountain Climbers
Kettlebell Swings
Air Squats
Sit ups
Burpees
Rest
We did each station twice. Somehow, I got confused in the heat and ended up skipping a row. Oh well. Still had fun, and I think I got a good workout. The Mountain Climbers and Burpees killed my wrist. I am not much of a complainer about pain, so I don't mind that. It just really hurt when you have to support all your weight on your wrists. Oh well. I have my wrist in an ACE wrap (Phoenix helped).
Oddly enough, I missed having Phoenix there with me. And yes, I understand that we live together, and see each other every day (well, the few hours he is home at night after work). But with him there, I push myself just a little harder because I want him to be impressed with all I can do with Crossfit. Not that you ladies don't push me as well, you do. I don't know. Guess I just like having him around. :)
It was of course great seeing you again Carrie! We will need pool time too! Jamie, you are looking great! Good job on the In House Challenge! Thank you ladies for always being there for me! I am so lucky to have such great friends! (And Lindsey, if you are reading this too, you are awesome! We will be back to Deep soon!)
Showing posts with label kettlebell swing. Show all posts
Showing posts with label kettlebell swing. Show all posts
Saturday, June 12, 2010
Wednesday, May 12, 2010
I Can See Clearly Now....
Well, today is the end of the Spring 2010 Semester. I passed all my classes. And honestly, this is the worst I have ever done. Made it out with 3 B's and 2 A's. But yay! I passed! I am so glad this semester is over. It really was the semester from hell! I begin Maymester on Monday (Which happens to be my birthday, so not looking forward to going to school on my birthday, oh well). I am taking my elective, which will be Spanish For Health Care Professionals. Granted, it will be useful, just don't want to take it. Hopefully it won't be that bad.
So, this past Saturday, we all went to CrossFit Deep. :) It was a really FUN workout! We did tabata box jumps, kettle bell swings, and tire flips. We did this in 3 teams. I got total 169 reps between box jumps and Kettle bell swings. Not bad, but my team was unable to pull out the win. But still lots of fun! Hopefully the one on Saturday will be just as fun!!
So, this past Saturday, we all went to CrossFit Deep. :) It was a really FUN workout! We did tabata box jumps, kettle bell swings, and tire flips. We did this in 3 teams. I got total 169 reps between box jumps and Kettle bell swings. Not bad, but my team was unable to pull out the win. But still lots of fun! Hopefully the one on Saturday will be just as fun!!
Saturday, April 17, 2010
Getting back into the swing of things
Today was our second Crossfit workout. (And by our, I mean the 4 of us). This was a pretty fun, and tiring WOD. We partnered up in teams of two, and then had to complete:
400m run
Air Squats
300m run
Push Ups
200m run
Kettle Bell Swings
100m run
Wall Balls
Each run and a movement had a time frame associated with it. After you and your partner ran the 400m, then you had the rest of 5 mintues to do Air Squats. The push ups was 4 minutes, kettlebell swings 3 minutes, and wall balls for the remainer of the 2 minutes. This was more fun than it sounds. I partnered with Sarah (David's wife). I debated on partnering with her or with Phoenix. I probably would have gotten a better workout with Phoenix (Sarah is not the best runner, and she had to walk for some of it...a lot more than I would have). The thing is, you couldn't start the movement until you both finished the run. So, I went a lot slower than I should have, but I didn't want to leave Sarah all by herself. I really want them to enjoy Crossfit, so, I chose to jog in place and wait for her to catch up to me. It also doesn't help that I am almost a foot taller than her, and I have much longer strides. Which is why it probably would have worked out better my partnering with Phoenix since we are both so much taller than Sarah and David...but oh well. :) I still had a great time. On the other three runs, I actually did run faster than her, I had to get some kind of workout in.
Hopefully they won't be so sore tomorrow, but we are having such a good time coming to CrossFit Deep! So, the plan is to come next week!
Oh....and Lindsey....so great seeing you!!!! I am so glad that you got to meet Phoenix!
400m run
Air Squats
300m run
Push Ups
200m run
Kettle Bell Swings
100m run
Wall Balls
Each run and a movement had a time frame associated with it. After you and your partner ran the 400m, then you had the rest of 5 mintues to do Air Squats. The push ups was 4 minutes, kettlebell swings 3 minutes, and wall balls for the remainer of the 2 minutes. This was more fun than it sounds. I partnered with Sarah (David's wife). I debated on partnering with her or with Phoenix. I probably would have gotten a better workout with Phoenix (Sarah is not the best runner, and she had to walk for some of it...a lot more than I would have). The thing is, you couldn't start the movement until you both finished the run. So, I went a lot slower than I should have, but I didn't want to leave Sarah all by herself. I really want them to enjoy Crossfit, so, I chose to jog in place and wait for her to catch up to me. It also doesn't help that I am almost a foot taller than her, and I have much longer strides. Which is why it probably would have worked out better my partnering with Phoenix since we are both so much taller than Sarah and David...but oh well. :) I still had a great time. On the other three runs, I actually did run faster than her, I had to get some kind of workout in.
Hopefully they won't be so sore tomorrow, but we are having such a good time coming to CrossFit Deep! So, the plan is to come next week!
Oh....and Lindsey....so great seeing you!!!! I am so glad that you got to meet Phoenix!
Sunday, April 11, 2010
I have missed this pain!
Hey everyone! I must say, that I have truely missed this type of pain. On Saturday, I took Phoenix and his two friends (Sarah and David) to experience the love of Crossfit. We went to Crossfit Deep (was hoping to see Koy and Lindsey, but they were probably taking a rest day). We did a really fun team workout. There was a 12 minute clock, and we had 3 different activities to do with a built in rest. One person would run, the other would rest, then wall ball, and then Kettlebell swings (I really did miss the KB swings!). The way the WOD was scored was you kept track of how many your team did for the KB and wall balls. Now, since I have been out of the crossfit style workout for a bit, I went lighter than I normally would have. I only used the 6# Wall ball, and the 18# KB. The run wasn't that bad. It was only 200m.
I think we scored around 391 or something like that. Not a fantastic score, but I was so proud of my people. One, they actually came to a crossfit workout. Two, they finished their first workout. And Three, they did not puke. Granted, they said that they felt like puking, but hey....who doesn't feel that way after crossfit sometimes? Sarah and Phoenix really enjoyed it, and I think that we will start becomming regulars at the free Saturday workout. I still don't have the money to commit to it sadly. :( However, I am very grateful for the free workouts and that Sarah wants to do it once a week with me. So, woo hoo for starting to become more regular! Granted, this means that I will have to give up my Saturday yoga....but I think I can live with that!
Personal life update: Phoenix was interviewing for a job in North Carolina, which would have made me depressed if he got it, however.....he was offered a job at this company in Irving. He is pretty sure that he is going to take it, which makes me very happy! The whole North Carolina thing has been looming over us, which has not let us become more serious or "official", so this should make things easier for us, and I can finally stop worrying if he is going to leave. Both jobs are a great opportunity for him, but the one in Irving just means that he doesn't have to move, which all of us like.
Diet after WOD yesterday: Well, thankfully, the 4 of us are pretty health conscious. (Granted, Phoenix and I still love the bad carbs...but we try to limit them.) We all went to Sarah and Davids, and had yummy scrambled eggs with chives and some kind of cheese. And Sarah made us some type of "paleo pancakes". (Sarah is actually doing the Paleo diet....she is already a crossfitter, just didn't know it yet). Anyway, the pancakes...wow....so good. I will have to get the recipe and post it. They were made with almond flour, ricotta cheese (not sure if that is actually paleo or not, but it worked), lemon, and an egg. (maybe there were more ingredients...I was in charge of making the eggs.) We topped them with strawberries and sugar free syrup. Yum.
Ok, all this talk about food is making me hungry! Guess I better go and wake Phoenix up and cook breakfast. We are PLANNING on coming to this Saturday's WOD...so, hopefully, we can repeat this amazing soreness all over again!
I think we scored around 391 or something like that. Not a fantastic score, but I was so proud of my people. One, they actually came to a crossfit workout. Two, they finished their first workout. And Three, they did not puke. Granted, they said that they felt like puking, but hey....who doesn't feel that way after crossfit sometimes? Sarah and Phoenix really enjoyed it, and I think that we will start becomming regulars at the free Saturday workout. I still don't have the money to commit to it sadly. :( However, I am very grateful for the free workouts and that Sarah wants to do it once a week with me. So, woo hoo for starting to become more regular! Granted, this means that I will have to give up my Saturday yoga....but I think I can live with that!
Personal life update: Phoenix was interviewing for a job in North Carolina, which would have made me depressed if he got it, however.....he was offered a job at this company in Irving. He is pretty sure that he is going to take it, which makes me very happy! The whole North Carolina thing has been looming over us, which has not let us become more serious or "official", so this should make things easier for us, and I can finally stop worrying if he is going to leave. Both jobs are a great opportunity for him, but the one in Irving just means that he doesn't have to move, which all of us like.
Diet after WOD yesterday: Well, thankfully, the 4 of us are pretty health conscious. (Granted, Phoenix and I still love the bad carbs...but we try to limit them.) We all went to Sarah and Davids, and had yummy scrambled eggs with chives and some kind of cheese. And Sarah made us some type of "paleo pancakes". (Sarah is actually doing the Paleo diet....she is already a crossfitter, just didn't know it yet). Anyway, the pancakes...wow....so good. I will have to get the recipe and post it. They were made with almond flour, ricotta cheese (not sure if that is actually paleo or not, but it worked), lemon, and an egg. (maybe there were more ingredients...I was in charge of making the eggs.) We topped them with strawberries and sugar free syrup. Yum.
Ok, all this talk about food is making me hungry! Guess I better go and wake Phoenix up and cook breakfast. We are PLANNING on coming to this Saturday's WOD...so, hopefully, we can repeat this amazing soreness all over again!
Wednesday, August 19, 2009
My Man Nate....
WOD for 3-19-2009
"Nate"
2 Muscle Ups
4 HSPU (subbed shoulder press)
8 KB Swings
OK...was not even thinking about arms when I was doing yesterdays workout. But CFDC wanted to do Nate. So I did Nate. I checked the blog before I left, and didn't know the substitution for the muscle ups. So, I just did a 1:1 substitution with pull ups and ring dips. Later, I found out that I should have done 4:1. Will remember that for next time. I used 15# DB for the presses and for the KB swings. Arms were feeling sore from yesterday as were the abs. I shouldn't have taken it easy on the presses and swings, but oh well. It's over now. Can't go back and redo it. I just won't let myself take it easier next time. Granted, even though I took it easier, it was still a hard workout. I was dripping in sweat when I was finished, so maybe I didn't take it THAT easy.
I finished 15 rounds on the buzzer! Sweet! And then I had my 50 minute cool down with Aqua Fit. I have to admit, it is kinda fun. It's nice to go get in the pool after you have worked hard doing a CF workout to a cool pool and still having constant movement for 50 minutes.
After that, a nice relaxing 2 hours by the pool reading pharmacology and Harry Potter! Not at the same time, but would switch books whenever I would switch sides. If I have to study, might as well do it by the pool right? :)
Diet:
Breakfast/Lunch: Don't usually eat before working out. On days off from work, I usually work out from 8-10. So, for this meal, I had 1/2c granola, almonds, 2 pieces of turkey bacon, 1/2c blackberries
Dinner: Not sure what I am doing yet. Going to Happy Hour with my friend for her 40th Birthday! I am going to TRY to be good and not drink alcohol. But what's worse on the Paleo scale, alcohol or a soda?
"Nate"
2 Muscle Ups
4 HSPU (subbed shoulder press)
8 KB Swings
OK...was not even thinking about arms when I was doing yesterdays workout. But CFDC wanted to do Nate. So I did Nate. I checked the blog before I left, and didn't know the substitution for the muscle ups. So, I just did a 1:1 substitution with pull ups and ring dips. Later, I found out that I should have done 4:1. Will remember that for next time. I used 15# DB for the presses and for the KB swings. Arms were feeling sore from yesterday as were the abs. I shouldn't have taken it easy on the presses and swings, but oh well. It's over now. Can't go back and redo it. I just won't let myself take it easier next time. Granted, even though I took it easier, it was still a hard workout. I was dripping in sweat when I was finished, so maybe I didn't take it THAT easy.
I finished 15 rounds on the buzzer! Sweet! And then I had my 50 minute cool down with Aqua Fit. I have to admit, it is kinda fun. It's nice to go get in the pool after you have worked hard doing a CF workout to a cool pool and still having constant movement for 50 minutes.
After that, a nice relaxing 2 hours by the pool reading pharmacology and Harry Potter! Not at the same time, but would switch books whenever I would switch sides. If I have to study, might as well do it by the pool right? :)
Diet:
Breakfast/Lunch: Don't usually eat before working out. On days off from work, I usually work out from 8-10. So, for this meal, I had 1/2c granola, almonds, 2 pieces of turkey bacon, 1/2c blackberries
Dinner: Not sure what I am doing yet. Going to Happy Hour with my friend for her 40th Birthday! I am going to TRY to be good and not drink alcohol. But what's worse on the Paleo scale, alcohol or a soda?
Monday, July 13, 2009
It's Great to Be Back!
WOD for 7-12-2009
KettleBell Ladder
Thanks Sandy for doing this workout with me! It was a lot of fun! I used the 26# KB since it was my first day back in a month. It was a lot of fun! I started ripping my hands on round 10, I think. I had the goal to get to at least round 15. I made it 20 full rounds, and then 10 on round 21. I really could have done more, but my hands hurt so bad, and getting all the chalk on my ripped hands didn't feel well. So, I stopped. I am actually quite happy to have gotten 20 rounds. I will do better next time!
I know that it's been hot recently, but I didn't realize HOW hot it was in the box. Wow, just standing in the box made me sweat! It was so nice to see everyone! Pretty sore today, and my hands are so torn up! Good thing I had dermabond at home!
Diet for yesterday:
Breakfast: 1/2c granola with added protein powder, almonds, strawberries
Lunch: 1 chicken breast, seasoned with lime and other random spices, 1 apple, 8 almonds
Dinner: 1/2c vegetable soup from central market, 3 slices of turkey
Total water intake: 2L (need to increase this with the Texas heat!)
KettleBell Ladder
Thanks Sandy for doing this workout with me! It was a lot of fun! I used the 26# KB since it was my first day back in a month. It was a lot of fun! I started ripping my hands on round 10, I think. I had the goal to get to at least round 15. I made it 20 full rounds, and then 10 on round 21. I really could have done more, but my hands hurt so bad, and getting all the chalk on my ripped hands didn't feel well. So, I stopped. I am actually quite happy to have gotten 20 rounds. I will do better next time!
I know that it's been hot recently, but I didn't realize HOW hot it was in the box. Wow, just standing in the box made me sweat! It was so nice to see everyone! Pretty sore today, and my hands are so torn up! Good thing I had dermabond at home!
Diet for yesterday:
Breakfast: 1/2c granola with added protein powder, almonds, strawberries
Lunch: 1 chicken breast, seasoned with lime and other random spices, 1 apple, 8 almonds
Dinner: 1/2c vegetable soup from central market, 3 slices of turkey
Total water intake: 2L (need to increase this with the Texas heat!)
Saturday, June 6, 2009
What's The Price To Pay For Glory
WOD for 6-5-2009
Snatch:
2-2-2-2-2
Rest 5 Minutes:
10-9-8-7-6-5-4-3-2-1
KB swings
Burpess
Snatch...still my least favorite lift. I am improving though. I did get a 5# PR. I probably could have done more, but I was really wanting to work on my form. I am still having problems landing in the bottom position of the overhead squat. But I would drop as far as I could, and go down until I hit the bottom position of the overhead squat, hold it for a few seconds, and then come back up.
Working Set:
35-40-45-50-55
I know that 55# isn't that much weight, but I would much rather get good form and gradually increase weight.
For the Met Con...we actually did this Met Con back on 2-19-2009. My time last time was 8:42 with the 26# KB. This time, my time was 8:33 with the 35# KB! So, not only did I increase in weight, but my time was faster! FTW!!! Burpees still suck, but I get through them no matter how ugly they look!
On another note...I was bored yesterday at work....so, I had one of the techs do an EKG on me. Well, my resting heart rate is in the 40s. Normal heart rate is between 60-100. So, this means that my heart is much stronger than it was in the past. My heart rate last year would usually run in the 70s-80s. So, thanks to Crossfit, my heart is pumping strong and being tons more efficient! Which is good because, I only get one heart...and I kinda want to keep this one for a while.
Diet for yesterday:
Breakfast: egg white omelet, 1/2c yogurt, 1c pineapple, 5 walnuts, 3 almonds
Lunch: Salad, tortilla crusted chicken (took the breading off and just ate the chicken), mixed vegetables, 2 tablespoons almond butter
Dinner: Chicken sandwich from Chick-Fila (minus the bread), salad, 9 pecans, 1 tablespoon almond butter
Total Water Intake: 1.5L
Currently Listening to: "What It Is To Burn" by Finch
Snatch:
2-2-2-2-2
Rest 5 Minutes:
10-9-8-7-6-5-4-3-2-1
KB swings
Burpess
Snatch...still my least favorite lift. I am improving though. I did get a 5# PR. I probably could have done more, but I was really wanting to work on my form. I am still having problems landing in the bottom position of the overhead squat. But I would drop as far as I could, and go down until I hit the bottom position of the overhead squat, hold it for a few seconds, and then come back up.
Working Set:
35-40-45-50-55
I know that 55# isn't that much weight, but I would much rather get good form and gradually increase weight.
For the Met Con...we actually did this Met Con back on 2-19-2009. My time last time was 8:42 with the 26# KB. This time, my time was 8:33 with the 35# KB! So, not only did I increase in weight, but my time was faster! FTW!!! Burpees still suck, but I get through them no matter how ugly they look!
On another note...I was bored yesterday at work....so, I had one of the techs do an EKG on me. Well, my resting heart rate is in the 40s. Normal heart rate is between 60-100. So, this means that my heart is much stronger than it was in the past. My heart rate last year would usually run in the 70s-80s. So, thanks to Crossfit, my heart is pumping strong and being tons more efficient! Which is good because, I only get one heart...and I kinda want to keep this one for a while.
Diet for yesterday:
Breakfast: egg white omelet, 1/2c yogurt, 1c pineapple, 5 walnuts, 3 almonds
Lunch: Salad, tortilla crusted chicken (took the breading off and just ate the chicken), mixed vegetables, 2 tablespoons almond butter
Dinner: Chicken sandwich from Chick-Fila (minus the bread), salad, 9 pecans, 1 tablespoon almond butter
Total Water Intake: 1.5L
Currently Listening to: "What It Is To Burn" by Finch
Wednesday, May 27, 2009
The Seasons Have Changed and So Have We
WOD for 5-26-2009
"Helen"
400m run
21 KB swings
12 pull ups
One of my favorite workouts. When I first saw this, I was excited, until I realized that it was going to 101 outside...ugg.... And by the time that the workout started, I was anxious. But I like the anxiety feeling. It makes me want to do better and work harder. I used the 35# KB for the first two rounds and had to switch for the 3rd round. Green band for pull ups. Time overall was not the best. But, for the first time, I felt pretty good doing the runs. During the KB swings on the second round, I was having a hard time catching my breath. I guess that is what an asthmatic feels like. I have been battling some morning cough and congestion, so that may have played into it. Or the fact that I hadn't really eaten since 8 that morning. That could have played into it.
Time: 16:00
Again, not too happy with the time, but I increased in KB weight for 1/2 the workout, so I am happy about that. Pull ups overall were easier. The third round still kills me because my arms get tired. But that's the point of the workout.
Diet for yesterday:
Breakfast: 1/4c eggs (not much left in the lounge), 2 pieces of bacon, 1/2c yogurt
Lunch: 1c strawberries (unintentional fast, due to work being busy at lunch and not getting a break, and I forgot my back up protein. Not liking the fast thing, makes me grumpy!)
Dinner: 1 sweet potato, 4 chicken strips cooked in olive oil, 1c milk with 1 tablespoon protein powder, 1c strawberries, 1 peach
Total Water Intake: 1.5L
Currently Listening to: "The Ice Is Getting Thinner" By Death Cab For Cutie
"Helen"
400m run
21 KB swings
12 pull ups
One of my favorite workouts. When I first saw this, I was excited, until I realized that it was going to 101 outside...ugg.... And by the time that the workout started, I was anxious. But I like the anxiety feeling. It makes me want to do better and work harder. I used the 35# KB for the first two rounds and had to switch for the 3rd round. Green band for pull ups. Time overall was not the best. But, for the first time, I felt pretty good doing the runs. During the KB swings on the second round, I was having a hard time catching my breath. I guess that is what an asthmatic feels like. I have been battling some morning cough and congestion, so that may have played into it. Or the fact that I hadn't really eaten since 8 that morning. That could have played into it.
Time: 16:00
Again, not too happy with the time, but I increased in KB weight for 1/2 the workout, so I am happy about that. Pull ups overall were easier. The third round still kills me because my arms get tired. But that's the point of the workout.
Diet for yesterday:
Breakfast: 1/4c eggs (not much left in the lounge), 2 pieces of bacon, 1/2c yogurt
Lunch: 1c strawberries (unintentional fast, due to work being busy at lunch and not getting a break, and I forgot my back up protein. Not liking the fast thing, makes me grumpy!)
Dinner: 1 sweet potato, 4 chicken strips cooked in olive oil, 1c milk with 1 tablespoon protein powder, 1c strawberries, 1 peach
Total Water Intake: 1.5L
Currently Listening to: "The Ice Is Getting Thinner" By Death Cab For Cutie
Friday, May 1, 2009
I'm Working It Out, I'm Working
WOD for 4-28-2009
3 rounds for time:
10 Clean and Jerk
15 Ring Dips
20 Kettlebell Swings
When I first looked at this workout at work, I thought that it was going to be a lot of fun....boy was I wrong! During the first set of ring dips...I realized that this was not a fun workout. I liked everything else, but the ring dips. I used 65# for the clean and jerks! The last time I did clean and jerks was back on 3-10-09, and I did 50# nine times. A 15# increase is a huge bonus in my book! Used Green band for the ring dips. For the KB swings, I did the prescibed weight for girls which was 35#! Woo hoo! Another small victory...I'll take it! Thanks Kat, Sandy, and Koy for cheering me on..I really needed it during that last set. My arms were like jello!
Had an interesting conversation with my little brother this day. He finds it funny that I am doing all of this CrossFit stuff. He says that he can't imagine me lifting all of this weight and working as hard as I have been. I can't wait to bring him to the gym one day, and totally kick his butt at Helen or Fran!! It will be a sight to see!
Diet:
Breakfast: Egg white omelet, 2 pieces of bacon, 1/2c pineapple
Lunch: Tilapia, Salad, 1/4c rice pilaf, 8 almonds
Dinner: baked chicken, salad with mixed vegetables, sunflower seeds
Snack: strawberries, blackberries, almonds
Total Water Intake: 2L
Currently Listening to: "Banquet" by Bloc Party
3 rounds for time:
10 Clean and Jerk
15 Ring Dips
20 Kettlebell Swings
When I first looked at this workout at work, I thought that it was going to be a lot of fun....boy was I wrong! During the first set of ring dips...I realized that this was not a fun workout. I liked everything else, but the ring dips. I used 65# for the clean and jerks! The last time I did clean and jerks was back on 3-10-09, and I did 50# nine times. A 15# increase is a huge bonus in my book! Used Green band for the ring dips. For the KB swings, I did the prescibed weight for girls which was 35#! Woo hoo! Another small victory...I'll take it! Thanks Kat, Sandy, and Koy for cheering me on..I really needed it during that last set. My arms were like jello!
Had an interesting conversation with my little brother this day. He finds it funny that I am doing all of this CrossFit stuff. He says that he can't imagine me lifting all of this weight and working as hard as I have been. I can't wait to bring him to the gym one day, and totally kick his butt at Helen or Fran!! It will be a sight to see!
Diet:
Breakfast: Egg white omelet, 2 pieces of bacon, 1/2c pineapple
Lunch: Tilapia, Salad, 1/4c rice pilaf, 8 almonds
Dinner: baked chicken, salad with mixed vegetables, sunflower seeds
Snack: strawberries, blackberries, almonds
Total Water Intake: 2L
Currently Listening to: "Banquet" by Bloc Party
Saturday, April 11, 2009
Finally Found Myself
WOD for 4-10-2009
WOD #1 with Sandy
3 rounds:
10 ring dips
10 box jumps
10 KB swings
200m run
WOD #2
"Cindy"
As many rounds as possible in 20 minutes:
5 pull ups
10 push ups
15 squats
Woo Hoo for Sandy doing her first 2 a day!!! I'm so proud of her! The first time you do a two a day, it can be really tiring....wait, all 2 a days are tiring. I made up this Pre-WOD WOD. I was just wanting to go for something quick and work on things that I knew I needed work on. This was actually pretty fun. The ring dips are still a killer! Green band on ring dips, small box for box jumps, and 35# KB.
Ahh...Cindy...what can I say about Cindy. Cindy is a bitch! I think overall, I did OK. I tried to have a idea of at least the number of rounds I wanted to complete. I did a half Cindy several months ago, and was able to get 6 rounds with a 10 pound weight vest and jumping pull ups. So, I wanted to get at least 12 rounds. I got 12 rounds and 4 pull ups. (Pull ups were with the Green band, and I did knee push ups). I would have rather gotten a few more rounds, but I just didn't pull it out today. Jen was great motivation today. She kept me going on Cindy, which I really needed it! I was dragging some yesterday, and I think it was due to the 1/4 cup mashed potatoes I had. (I have a weakness for potatoes....) I do apologize to Wade though...I think I kicked him a few times while I was doing my pull ups....sorry Wade!
So, the title of this blog is "Finally Found Myself". I always thought I knew what I was made of. Since beginning Crossfit....I have learned so much about myself. I found out how tough I was, and how much my body can take. My body can handle a lot more than I ever imagined. I don't ever remember feeling the way that I have felt after doing some of these workouts in high school. I had never worked out until I cried from sheer exhaustion. I didn't think that was possible back then. In high school, we did weight training, but I never really progressed. And I am not sure why. Maybe it was because I was never motivated to lift 5 more pounds. I thought that I was fairly motivated in high school. (I was All-State in basketball my senior year, valedictorian...not bragging...just saying, I had motivation to be the best). So, where did all of this extra motivation come from? The difference now is simple....amazing coaches (not that my high school ones were amazing, just different) and the wonderful people that I have met. Linda, Mel, Dee, Lindsey and Sandy.....You guys push me when I don't think I can give anymore. I look at you guys during the workout, and it helps me continue on and finish strong. So thank you! With your help, I know more about myself and I look forward to continuing this amazing journey!
Diet for yesterday:
Breakfast: 3 pieces of bacon, 1 cooked egg white, 1 apple
Lunch: salad with chicken (not sure what the chicken was cooked with, but it was in some kind of tomato based sauce. I drained as much of the sauce out as I could since I didn't know what was in it...probably a lot of salt and tomatoes....) 1/4c mashed potatoes (I know...I know...cut them out....)
Dinner: 2 balsamic chicken wraps from Fireside Pies, 2 sangrias, 1/2 walnut brownie (friends birthday brownie)
Snack: handful of peanuts, blackberries
Total Water Intake: ~2L
Currently Listening to: "The Kill" by 30 Seconds to Mars
*This will be my last blog post until I get back from Boston! Hopefully I won't go into too many CFDC withdrawals!!!
WOD #1 with Sandy
3 rounds:
10 ring dips
10 box jumps
10 KB swings
200m run
WOD #2
"Cindy"
As many rounds as possible in 20 minutes:
5 pull ups
10 push ups
15 squats
Woo Hoo for Sandy doing her first 2 a day!!! I'm so proud of her! The first time you do a two a day, it can be really tiring....wait, all 2 a days are tiring. I made up this Pre-WOD WOD. I was just wanting to go for something quick and work on things that I knew I needed work on. This was actually pretty fun. The ring dips are still a killer! Green band on ring dips, small box for box jumps, and 35# KB.
Ahh...Cindy...what can I say about Cindy. Cindy is a bitch! I think overall, I did OK. I tried to have a idea of at least the number of rounds I wanted to complete. I did a half Cindy several months ago, and was able to get 6 rounds with a 10 pound weight vest and jumping pull ups. So, I wanted to get at least 12 rounds. I got 12 rounds and 4 pull ups. (Pull ups were with the Green band, and I did knee push ups). I would have rather gotten a few more rounds, but I just didn't pull it out today. Jen was great motivation today. She kept me going on Cindy, which I really needed it! I was dragging some yesterday, and I think it was due to the 1/4 cup mashed potatoes I had. (I have a weakness for potatoes....) I do apologize to Wade though...I think I kicked him a few times while I was doing my pull ups....sorry Wade!
So, the title of this blog is "Finally Found Myself". I always thought I knew what I was made of. Since beginning Crossfit....I have learned so much about myself. I found out how tough I was, and how much my body can take. My body can handle a lot more than I ever imagined. I don't ever remember feeling the way that I have felt after doing some of these workouts in high school. I had never worked out until I cried from sheer exhaustion. I didn't think that was possible back then. In high school, we did weight training, but I never really progressed. And I am not sure why. Maybe it was because I was never motivated to lift 5 more pounds. I thought that I was fairly motivated in high school. (I was All-State in basketball my senior year, valedictorian...not bragging...just saying, I had motivation to be the best). So, where did all of this extra motivation come from? The difference now is simple....amazing coaches (not that my high school ones were amazing, just different) and the wonderful people that I have met. Linda, Mel, Dee, Lindsey and Sandy.....You guys push me when I don't think I can give anymore. I look at you guys during the workout, and it helps me continue on and finish strong. So thank you! With your help, I know more about myself and I look forward to continuing this amazing journey!
Diet for yesterday:
Breakfast: 3 pieces of bacon, 1 cooked egg white, 1 apple
Lunch: salad with chicken (not sure what the chicken was cooked with, but it was in some kind of tomato based sauce. I drained as much of the sauce out as I could since I didn't know what was in it...probably a lot of salt and tomatoes....) 1/4c mashed potatoes (I know...I know...cut them out....)
Dinner: 2 balsamic chicken wraps from Fireside Pies, 2 sangrias, 1/2 walnut brownie (friends birthday brownie)
Snack: handful of peanuts, blackberries
Total Water Intake: ~2L
Currently Listening to: "The Kill" by 30 Seconds to Mars
*This will be my last blog post until I get back from Boston! Hopefully I won't go into too many CFDC withdrawals!!!
Thursday, April 9, 2009
What More Do You Expect From Me
WOD for 4-8-2009
WOD #1:
Push Press: 3-3-3-3-3
800m weighted run
WOD #2:
For time:
12-9-6
Power Snatch, 115 pounds
Box Jump, 30 inch
Kettlebell Swing, 2 pood
After missing a couple of days....it feels so great to be back!! I missed is so much!! So, for my two a day workout, I did the one for 4/7 that I missed and the one for 4/8. WOD #1: Push press. My first time to see my max on push press. I think that I did well for my first time.
Reps looked like:
55-65-75-80-85-90 x 1
800m run...we all know how I hate running...no secret. But this run had to be a weighted run. I asked Koy what weight he thought I should use...(that could have been a mistake...) and he was like 60 pounds. I think my jaw hit the floor. 60 pounds? Seriously? That is almost half a person. As soon as the two weight vests were put on, I was having a hard time breathing. But I did the run. During the run I kept thinking "I don't want to get fat...because this sucks running with this much weight." I am actually glad that Koy made me do the 60 pounds. I would have never thought to put that much weight on, but I wore the vests and completed the run. This is one reason why I LOVE CFDC. The coaches and the other athletes at CFDC...we push each other.
Time for weighted run: 6:46
WOD #2:
After recovering from the 'oh so much fun' weighted run, I got ready for the next WOD. Snatch...what can I say about this lift. Still my least favorite. I feel like I look funny while doing this lift. Still having some problems pulling every little detail together, but I think overall, it's getting better. Still using the little box for the box jumps. But I am not doing box step ups which is great. I may try to see if I can do the medium box jump next month. We'll see. And tonight was the first workout that I increased weight on the KB swing! 35#! Surprisingly...the extra weight wasn't that bad. This was a fun workout! (More like this please!)
Time: 6:30
On a side note, it appears that my resting heart rate has decreased. Before CFDC, my heart rate normally ran in the 70s. Now, it is ranges in the 50s. Which is great! This means that my heart is getting stronger. With a low heart rate (Bradycardia) in athletes, the heart can pump blood and use oxygen more efficiently and that is a good thing! The ventricular muscle contraction generates a greater force and doesn't need to contract as many times in order to get the blood through the body. (More beats=more contractions of the heart.)
Diet for yesterday:
Breakfast: 1/4 scoop scrambled eggs (blah), 3 pieces of bacon, 4 almonds, 3 strawberries
Lunch: Which Which-club (turkey, ham, bacon) with lettuce, tomato, and cucumbers. Only ate half of the wheat bread
Dinner: 3 baked chicken strips, salad
Snack: strawberries, blackberries, 7 pecans
Total Water Intake: 2.5L
Currently Listening to: "Nothing Left To Burn" by Lovers and Liars
WOD #1:
Push Press: 3-3-3-3-3
800m weighted run
WOD #2:
For time:
12-9-6
Power Snatch, 115 pounds
Box Jump, 30 inch
Kettlebell Swing, 2 pood
After missing a couple of days....it feels so great to be back!! I missed is so much!! So, for my two a day workout, I did the one for 4/7 that I missed and the one for 4/8. WOD #1: Push press. My first time to see my max on push press. I think that I did well for my first time.
Reps looked like:
55-65-75-80-85-90 x 1
800m run...we all know how I hate running...no secret. But this run had to be a weighted run. I asked Koy what weight he thought I should use...(that could have been a mistake...) and he was like 60 pounds. I think my jaw hit the floor. 60 pounds? Seriously? That is almost half a person. As soon as the two weight vests were put on, I was having a hard time breathing. But I did the run. During the run I kept thinking "I don't want to get fat...because this sucks running with this much weight." I am actually glad that Koy made me do the 60 pounds. I would have never thought to put that much weight on, but I wore the vests and completed the run. This is one reason why I LOVE CFDC. The coaches and the other athletes at CFDC...we push each other.
Time for weighted run: 6:46
WOD #2:
After recovering from the 'oh so much fun' weighted run, I got ready for the next WOD. Snatch...what can I say about this lift. Still my least favorite. I feel like I look funny while doing this lift. Still having some problems pulling every little detail together, but I think overall, it's getting better. Still using the little box for the box jumps. But I am not doing box step ups which is great. I may try to see if I can do the medium box jump next month. We'll see. And tonight was the first workout that I increased weight on the KB swing! 35#! Surprisingly...the extra weight wasn't that bad. This was a fun workout! (More like this please!)
Time: 6:30
On a side note, it appears that my resting heart rate has decreased. Before CFDC, my heart rate normally ran in the 70s. Now, it is ranges in the 50s. Which is great! This means that my heart is getting stronger. With a low heart rate (Bradycardia) in athletes, the heart can pump blood and use oxygen more efficiently and that is a good thing! The ventricular muscle contraction generates a greater force and doesn't need to contract as many times in order to get the blood through the body. (More beats=more contractions of the heart.)
Diet for yesterday:
Breakfast: 1/4 scoop scrambled eggs (blah), 3 pieces of bacon, 4 almonds, 3 strawberries
Lunch: Which Which-club (turkey, ham, bacon) with lettuce, tomato, and cucumbers. Only ate half of the wheat bread
Dinner: 3 baked chicken strips, salad
Snack: strawberries, blackberries, 7 pecans
Total Water Intake: 2.5L
Currently Listening to: "Nothing Left To Burn" by Lovers and Liars
Tuesday, March 24, 2009
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.
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.
Wednesday, March 4, 2009
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
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
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