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 row. Show all posts
Showing posts with label row. Show all posts
Saturday, June 12, 2010
Tuesday, July 21, 2009
Are You Ready My Friend?
After hearing me talk about how much I love CrossFit, one of my friends decided that she wanted to work out with me and have me talk her through the joy of CrossFit! Boy did she not know what she got herself into....:)
WOD for 7-21-2009
21-15-9
Dumbbell Thrusters
Push Ups
Rest 3 minutes
4 x 100m row sprints
Cool Down:
50 sit ups
The posted WOD was a running workout. I wouldn't have minded doing this WOD, but my friend Kelsey has problems with her hips, something about them literally dislocating if she does too much running, so I had to change it up.
I think the workout that I came up with was a nice introduction to CrossFit. I had a mini skill session to show her how to do Thrusters. She did really well. Results are as follows:
Kelsey: 4:47 with 8# DB
Me: 5:07 (Take a few seconds off as I had to start the timer and put it down) with 15# DB
Now for some strange reason, while I was doing my last set, I thought I had to do 12, so I ended up doing 21-15-12....no sure why, but that's what ended up happening, so my time would have been about 15 seconds faster...Kelsey's time would have been faster but before the last set she took about a 20 second water break...I think she was tired! Hehe...
After this fun little met con, and we are sitting on the ground out of breath, I asked her how long would it take you on the elliptical to get this out of breath and your heart pumping this fast? Her response "Oh, about an hour and a half.." So, I took an hour and a half of work and got the same results in 5 minutes...not bad!
Rows:
They do have two rowers, but one of the straps was broken. Kelsey tried to use the broken one, but that didn't work out too well as her time was 33 seconds for the first row. She used my rower after that. Her second and third rows were about 26-27 seconds, and her last row was 23 seconds!
For my rows, the times were between 20-21 seconds. Which is my usual...not sure how to get this under 20, will work more on it.
Sit Ups:
She laughed at me when I told her that Sandy, Carrie, and I do 100 situps for cool downs. Being that this was her first, I cut the number down to 50. About halfway through, she had this pulling in her hip and it was really uncomfortable, she felt like her hip was popping, so she finished it out with crunches. Not quite sure how to fix this, but will talk to one of the coaches to see what's going on.
Times:
Kelsey: 2:07
Me: 2:01
Overall, I think it was a good experience. I think she thinks I am a little crazy, but hey, that comes with the territory. Diet for yesterday was fair. I did well for breakfast and lunch, but dinner was sushi! Yum yum!
Breakfast: Egg White Omelet, 2 pieces of bacon, 1/2c pineapple
Lunch: Salad with 1 large pecan crusted chicken breast, 7 almonds
Dinner: Sushi: Catepillar Roll (had avocados, eel, another type of fish, rice, seaweed, and eel sauce) and Crazy Monkey Roll (more avocado, salmon, cashews, rice, seaweed, and cucumbers)
**Dinner was shared with another person, so I didn't eat the whole roll by myself. I probably only had about 6 pieces. Oh, and 3 alcholic drinks. I bought two and the bartender gave me one when he was making some for another customer....always pays to flirt with the bartender!!!
WOD for 7-21-2009
21-15-9
Dumbbell Thrusters
Push Ups
Rest 3 minutes
4 x 100m row sprints
Cool Down:
50 sit ups
The posted WOD was a running workout. I wouldn't have minded doing this WOD, but my friend Kelsey has problems with her hips, something about them literally dislocating if she does too much running, so I had to change it up.
I think the workout that I came up with was a nice introduction to CrossFit. I had a mini skill session to show her how to do Thrusters. She did really well. Results are as follows:
Kelsey: 4:47 with 8# DB
Me: 5:07 (Take a few seconds off as I had to start the timer and put it down) with 15# DB
Now for some strange reason, while I was doing my last set, I thought I had to do 12, so I ended up doing 21-15-12....no sure why, but that's what ended up happening, so my time would have been about 15 seconds faster...Kelsey's time would have been faster but before the last set she took about a 20 second water break...I think she was tired! Hehe...
After this fun little met con, and we are sitting on the ground out of breath, I asked her how long would it take you on the elliptical to get this out of breath and your heart pumping this fast? Her response "Oh, about an hour and a half.." So, I took an hour and a half of work and got the same results in 5 minutes...not bad!
Rows:
They do have two rowers, but one of the straps was broken. Kelsey tried to use the broken one, but that didn't work out too well as her time was 33 seconds for the first row. She used my rower after that. Her second and third rows were about 26-27 seconds, and her last row was 23 seconds!
For my rows, the times were between 20-21 seconds. Which is my usual...not sure how to get this under 20, will work more on it.
Sit Ups:
She laughed at me when I told her that Sandy, Carrie, and I do 100 situps for cool downs. Being that this was her first, I cut the number down to 50. About halfway through, she had this pulling in her hip and it was really uncomfortable, she felt like her hip was popping, so she finished it out with crunches. Not quite sure how to fix this, but will talk to one of the coaches to see what's going on.
Times:
Kelsey: 2:07
Me: 2:01
Overall, I think it was a good experience. I think she thinks I am a little crazy, but hey, that comes with the territory. Diet for yesterday was fair. I did well for breakfast and lunch, but dinner was sushi! Yum yum!
Breakfast: Egg White Omelet, 2 pieces of bacon, 1/2c pineapple
Lunch: Salad with 1 large pecan crusted chicken breast, 7 almonds
Dinner: Sushi: Catepillar Roll (had avocados, eel, another type of fish, rice, seaweed, and eel sauce) and Crazy Monkey Roll (more avocado, salmon, cashews, rice, seaweed, and cucumbers)
**Dinner was shared with another person, so I didn't eat the whole roll by myself. I probably only had about 6 pieces. Oh, and 3 alcholic drinks. I bought two and the bartender gave me one when he was making some for another customer....always pays to flirt with the bartender!!!
Friday, June 5, 2009
Feels Like Fire Inside of Your Veins
WOD for 6-4-2009
100m Row Sprints x 6
So, the real workout for yesterday was 100m sprints. For the first time, I think EVER , I was excited to run. I know, I think hell must be freezing over or something. I hate running, with a passion. Maybe because it was just 100m, I wasn't thinking that it was going to be bad. Well....on my way to the gym....about halfway down the tollway, I look over at my bad, and realize that I forgot my flipping tennis shoes. (I was coming from work, so I was in my scrubs and crocs). So, yeah...that really kinda sucked. (Seriously, did not forget them on purpose, even though Sam said I did....)
Koy was going to let me run outside barefoot, but Sam said no. So, I got to do 100m Row Sprints. Grrr....
Times looked like this:
1. 20s (Damper 3 setting)
2. 21s (Damper 3 setting)
3. 21s (Damper 4 Setting)
4. 22s (Damper 4 Setting)
5. 21s (Damper 5 Setting)
6. 21s (Damper 7 Setting)
I stayed consistent over the 6 sprints. Next time, I want to get sub 20.
Diet for yesterday:
Breakfast: egg white omelet, 9 almonds, 1c strawberries
Lunch: Salad, cajun pork loin, 1/2 wheat roll, 8 walnuts
Dinner: 4 slices of turkey, salad with sunflower seeds, 7 almonds
Total Water Intake: 1.5L
Currently Listening to: "Blood Clots And Black Holes" by THRICE
100m Row Sprints x 6
So, the real workout for yesterday was 100m sprints. For the first time, I think EVER , I was excited to run. I know, I think hell must be freezing over or something. I hate running, with a passion. Maybe because it was just 100m, I wasn't thinking that it was going to be bad. Well....on my way to the gym....about halfway down the tollway, I look over at my bad, and realize that I forgot my flipping tennis shoes. (I was coming from work, so I was in my scrubs and crocs). So, yeah...that really kinda sucked. (Seriously, did not forget them on purpose, even though Sam said I did....)
Koy was going to let me run outside barefoot, but Sam said no. So, I got to do 100m Row Sprints. Grrr....
Times looked like this:
1. 20s (Damper 3 setting)
2. 21s (Damper 3 setting)
3. 21s (Damper 4 Setting)
4. 22s (Damper 4 Setting)
5. 21s (Damper 5 Setting)
6. 21s (Damper 7 Setting)
I stayed consistent over the 6 sprints. Next time, I want to get sub 20.
Diet for yesterday:
Breakfast: egg white omelet, 9 almonds, 1c strawberries
Lunch: Salad, cajun pork loin, 1/2 wheat roll, 8 walnuts
Dinner: 4 slices of turkey, salad with sunflower seeds, 7 almonds
Total Water Intake: 1.5L
Currently Listening to: "Blood Clots And Black Holes" by THRICE
Thursday, June 4, 2009
Flames Will Rise and Devour Me
WOD for 6-3-2009
"Fight Gone Bad"
Three rounds of:
Wall-ball, 10 pound ball,
Sumo deadlift high-pull, 45 pounds (Reps)
Box Jump, (Reps)
Push-press, 45 pounds (Reps)
Row (Calories)
I LOVE Fight Gone Bad! Seriously! 15 minutes of pure fun and work! First time I did FGB was over the Thanksgiving break last year. I finished with 224 reps. Then, I had used the 6# ball, and 35# for the Push Press and Sumo Deadlift High Pull. Now, I am doing the press and SDHP Rx'd. Box jumps...still a different story. I did 5 regular box jumps each round, and then switched to box steps. Still, a fantastic workout. I started on wall balls, and I think that's a pretty good strategy since this is my least favorite. Just go ahead and get it out of the way.
Round 1:
Wall Balls: 24
SDHP: 16
BJ: 20
PP: 17
Row: 11
Round 2:
Wall Balls: 20
SDHP: 14
BJ: 18
PP: 16
Row: 11
Round 3:
Wall Balls: 16
SDHP: 17
BJ: 22
PP: 17
Row: 10
Total: 249..new PR! Can't wait for the next FGB!
Diet for yesterday:
Breakfast: cheat meal, 2 biscuits and 2 pieces of bacon, 1/2c yogurt, 8 almonds
Lunch: Salad, spinach stuffed chicken, 12 almonds, 3 walnuts
Dinner: 4 slices of turkey, 5 walnuts, salad
Snack: strawberries and pecans
Total Water Intake: 2L
Currently Listening to: "Firebreather" by THRICE
"Fight Gone Bad"
Three rounds of:
Wall-ball, 10 pound ball,
Sumo deadlift high-pull, 45 pounds (Reps)
Box Jump, (Reps)
Push-press, 45 pounds (Reps)
Row (Calories)
I LOVE Fight Gone Bad! Seriously! 15 minutes of pure fun and work! First time I did FGB was over the Thanksgiving break last year. I finished with 224 reps. Then, I had used the 6# ball, and 35# for the Push Press and Sumo Deadlift High Pull. Now, I am doing the press and SDHP Rx'd. Box jumps...still a different story. I did 5 regular box jumps each round, and then switched to box steps. Still, a fantastic workout. I started on wall balls, and I think that's a pretty good strategy since this is my least favorite. Just go ahead and get it out of the way.
Round 1:
Wall Balls: 24
SDHP: 16
BJ: 20
PP: 17
Row: 11
Round 2:
Wall Balls: 20
SDHP: 14
BJ: 18
PP: 16
Row: 11
Round 3:
Wall Balls: 16
SDHP: 17
BJ: 22
PP: 17
Row: 10
Total: 249..new PR! Can't wait for the next FGB!
Diet for yesterday:
Breakfast: cheat meal, 2 biscuits and 2 pieces of bacon, 1/2c yogurt, 8 almonds
Lunch: Salad, spinach stuffed chicken, 12 almonds, 3 walnuts
Dinner: 4 slices of turkey, 5 walnuts, salad
Snack: strawberries and pecans
Total Water Intake: 2L
Currently Listening to: "Firebreather" by THRICE
Friday, May 15, 2009
A Testament to Old and New
WOD for 5-14-2009
"Jackie"
1000m row
50 Thrusters
30 Pull ups
Jackie...what can I say about Jackie...this was a workout that I did months ago when I first began Crossfit. I did this on 11-10-2008, exactly one week after I joined CrossFit. I remember doing this with Spencer at the 7AM class. I was thinking, am I even going to make it through the 1000m row, let alone finish the thrusters and pull ups. Somehow, I made it through the row without dying. On to the Thrusters....this was my first time to do thrusters. And lets just say, my form was horrid. I could barely do the 15# bar without falling forward. So, Spencer switched me to the PVC pipe...kinda embarrassing that I couldn't even do the 15# bar. I eventually finished the thrusters, and then on to pull ups. On this day, they were jumping pull ups.
Fast Forward to May 14th, 2009. I don't know if I was excited to do this workout, but curious to see how far I had progressed. I did a good job on the row! I did the 1000m in 4:15, which is faster than I have ever done in previous attempts. In fact, the last time I did a 1000m row for time I finished in 5:25. So, I shaved a minute off my time. Woo hoo! Ah...the thrusters...this one killed me. Or maybe it was the row that killed me. I took forever on the thrusters. Here is where I hit my mental block. Damn thrusters. But I used the 33# bar. So, obviously, big improvement from the PVC pipe. Pull ups, I wanted to use the blue band, but ended up sticking with the Green band. My arms were so tired, and felt like Jello on the pull ups. I did finish. Thank you Georgia and Koy for all the help. I really needed it, especially when I hit my mental block. Crossfit is 90% mental, and 10% physical.
Time on 11-10-2008: 12:45
Time on 5-14-2009: 15:10
Even with a slower time, I feel like this was a win. Everything improved from the previous Jackie. Next time, I will get a much better time, and I won't hit that block.
Diet for Yesterday:
Breakfast: 1c oatmeal, 1/2c pineapple, 6 almonds, 4 strawberries, 1 piece of bacon
Lunch: grilled chicken breast, salad, sweet potatoe fries
Dinner: grilled chicken, salad with mixed veggies, 1/2 c blackberries, 7 peanuts, 4 almonds, and 3 pecans
Total Water Intake: 1.5L
Currently Listening to: "Even Born Again" by Sara Jaffe
"Jackie"
1000m row
50 Thrusters
30 Pull ups
Jackie...what can I say about Jackie...this was a workout that I did months ago when I first began Crossfit. I did this on 11-10-2008, exactly one week after I joined CrossFit. I remember doing this with Spencer at the 7AM class. I was thinking, am I even going to make it through the 1000m row, let alone finish the thrusters and pull ups. Somehow, I made it through the row without dying. On to the Thrusters....this was my first time to do thrusters. And lets just say, my form was horrid. I could barely do the 15# bar without falling forward. So, Spencer switched me to the PVC pipe...kinda embarrassing that I couldn't even do the 15# bar. I eventually finished the thrusters, and then on to pull ups. On this day, they were jumping pull ups.
Fast Forward to May 14th, 2009. I don't know if I was excited to do this workout, but curious to see how far I had progressed. I did a good job on the row! I did the 1000m in 4:15, which is faster than I have ever done in previous attempts. In fact, the last time I did a 1000m row for time I finished in 5:25. So, I shaved a minute off my time. Woo hoo! Ah...the thrusters...this one killed me. Or maybe it was the row that killed me. I took forever on the thrusters. Here is where I hit my mental block. Damn thrusters. But I used the 33# bar. So, obviously, big improvement from the PVC pipe. Pull ups, I wanted to use the blue band, but ended up sticking with the Green band. My arms were so tired, and felt like Jello on the pull ups. I did finish. Thank you Georgia and Koy for all the help. I really needed it, especially when I hit my mental block. Crossfit is 90% mental, and 10% physical.
Time on 11-10-2008: 12:45
Time on 5-14-2009: 15:10
Even with a slower time, I feel like this was a win. Everything improved from the previous Jackie. Next time, I will get a much better time, and I won't hit that block.
Diet for Yesterday:
Breakfast: 1c oatmeal, 1/2c pineapple, 6 almonds, 4 strawberries, 1 piece of bacon
Lunch: grilled chicken breast, salad, sweet potatoe fries
Dinner: grilled chicken, salad with mixed veggies, 1/2 c blackberries, 7 peanuts, 4 almonds, and 3 pecans
Total Water Intake: 1.5L
Currently Listening to: "Even Born Again" by Sara Jaffe
Wednesday, April 29, 2009
Hit You In The Sweet Spot
WOD for 4-28-2009
WOD # 1
800m run
22 SDHP
500m row
22 SDHP
800m run
WOD #2
5-4-3-2-1
Snatch
100m weighted carry
Monday, I was supposed to be playing in a charity golf tournament...stupid rain...so, instead of going to CFDC, I took a REAL rest day. No work, no working out...just plain resting. I really needed it. Granted, I just sat around the house and caught up on Tivo, but I really did just need the day off. I should take more of these....just not in the cards right now though.
WOD #1 was from Monday (which I missed). It was rough! The first run wasn't too bad. I feel like I made good time for me. On the SDHP, I used 65#, which was 20 more pounds than I have done in a workout. No clue what my one rep max is with this lift, but I am interested to see. The weight wasn't too bad...the first set. The second set...man, it felt like it weighed a ton! Time wasn't the best for this workout. I rested a lot more during the SDHPs than I should have.
Time: 19:50
WOD #2:
Snatch...hate it...which means that I should do tons more right? Normally, I would do 45# for the snatch. I have some issues with my form. 45#, good form, 50# ok, and 55#...I usually end up messing up. Either going to far forward, not getting low enough in my squat, or going backwards. But that was a couple of months ago. I did use 55# in this workout. I had a few mistakes, but I really do think I am improving overall. The other part of this workout was the carries...For the first 2 carries, I used 60# (2-30# DB)...wow...heavy. I probably used too much weight because my arms were shot after the first WOD. The 3rd one I used 2-26# KB, and for the last two....I used the 26# KB. Kinda sucks having to go down so much weight. But next time, I think that I will just start off with the 2 26# KB and I should be able to finish with just that weight.
Time: 11:20
Diet for yesterday:
Morning snack: peanuts and strawberries
Lunch: 1 club sandwich from Jason's Deli (minus the bread), mixed fruit, 3 almonds
Snack when I got home: 7 peanuts (no more snacks before workout, makes my stomach queasy)
Dinner: 1 beer (corona), 2 strips of pork tenderloin, maybe 2 ounces of chicken, 1/2 potsticker (didn't eat all of the potatoes in it, maybe 2 small bites), 1/2 oatmeal cookie, and then blackberries (when I got home from Liver Rounds)
Total water intake: 1.5L
Yep, diet not great for this day. It was crazy busy at work, and we didn't have time to run to the cafeteria and get food. And of course, the one day where I don't bring snacks and meals, is the one day that I don't get to eat. Lesson learned!
Currently Listening to "Wrestlers" by Hot Chip
WOD # 1
800m run
22 SDHP
500m row
22 SDHP
800m run
WOD #2
5-4-3-2-1
Snatch
100m weighted carry
Monday, I was supposed to be playing in a charity golf tournament...stupid rain...so, instead of going to CFDC, I took a REAL rest day. No work, no working out...just plain resting. I really needed it. Granted, I just sat around the house and caught up on Tivo, but I really did just need the day off. I should take more of these....just not in the cards right now though.
WOD #1 was from Monday (which I missed). It was rough! The first run wasn't too bad. I feel like I made good time for me. On the SDHP, I used 65#, which was 20 more pounds than I have done in a workout. No clue what my one rep max is with this lift, but I am interested to see. The weight wasn't too bad...the first set. The second set...man, it felt like it weighed a ton! Time wasn't the best for this workout. I rested a lot more during the SDHPs than I should have.
Time: 19:50
WOD #2:
Snatch...hate it...which means that I should do tons more right? Normally, I would do 45# for the snatch. I have some issues with my form. 45#, good form, 50# ok, and 55#...I usually end up messing up. Either going to far forward, not getting low enough in my squat, or going backwards. But that was a couple of months ago. I did use 55# in this workout. I had a few mistakes, but I really do think I am improving overall. The other part of this workout was the carries...For the first 2 carries, I used 60# (2-30# DB)...wow...heavy. I probably used too much weight because my arms were shot after the first WOD. The 3rd one I used 2-26# KB, and for the last two....I used the 26# KB. Kinda sucks having to go down so much weight. But next time, I think that I will just start off with the 2 26# KB and I should be able to finish with just that weight.
Time: 11:20
Diet for yesterday:
Morning snack: peanuts and strawberries
Lunch: 1 club sandwich from Jason's Deli (minus the bread), mixed fruit, 3 almonds
Snack when I got home: 7 peanuts (no more snacks before workout, makes my stomach queasy)
Dinner: 1 beer (corona), 2 strips of pork tenderloin, maybe 2 ounces of chicken, 1/2 potsticker (didn't eat all of the potatoes in it, maybe 2 small bites), 1/2 oatmeal cookie, and then blackberries (when I got home from Liver Rounds)
Total water intake: 1.5L
Yep, diet not great for this day. It was crazy busy at work, and we didn't have time to run to the cafeteria and get food. And of course, the one day where I don't bring snacks and meals, is the one day that I don't get to eat. Lesson learned!
Currently Listening to "Wrestlers" by Hot Chip
Saturday, March 28, 2009
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
"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
Thursday, March 26, 2009
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
"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
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
Friday, February 27, 2009
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
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
Thursday, February 5, 2009
'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
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
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