Another semester ended last week. I wish that I was able to do better, but I passed all my classes with good grades, but my 4.0 went bye bye. :( Oh well. I am much better balanced this time around, that making a couple B's, well, that can be the price to pay to be happy.
WOD for 5-15-10 at Crossfit Deep:
Every 3rd minute for 15 minutes
Run 200m
Burpees
Air Squats
This WOD was done with a partner. One person does burpees with the other does air squats. Phoenix was my partner (like you were going to guess otherwise?). There were 5 rounds total. I told him that I would do 3 rounds of burpees and he could do only 2 rounds. He still gets really sore after the workouts, so I was just trying to make him less miserable so he keeps coming. He did really well. He got 100 reps total, while I only managed to squeak out 78 (but to my defense, I did have to do 3 rounds of burpees and he got to do more of the easy air squats).
Then after the WOD, we took showers at the box. (Deep has REALLY nice showers! They even have soap and shampoo!) And then went to see my parents for my birthday. It was a great birthday weekend. Way too much food that didn't even resemble anything close to Paleo. Oh well.
Started Maymester on Monday. This class is over next Friday, so it shouldn't be too bad. Other than that....getting ready for GAME NIGHT!!!
Showing posts with label run. Show all posts
Showing posts with label run. Show all posts
Wednesday, May 19, 2010
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!
Monday, August 17, 2009
Work Work Work
Hey guys..I am back into the swing of things. I took a few extended rest days....no real good reason. Just wanted to relax when I got off of work. But I think I made for it today on my day off.
I got up and looked at the WOD...running two miles. Ick. So, I did this on the elliptical. Time was horrible, but I did just 2 miles straight. Then I went and did "Annie". My time was slower than last time. Then again, last time I did Annie I didn't do a 2 mile run right before. For my sub for double unders, I did the vertical jumps. I would like to think that my time was slower because I didn't have an Ab mat. I never realized how much the Ab mats help when doing multiple reps like Annie.
Time was 9:50. Will work on improving this time.
Then, I went to my Aqua Fit Class. The regular instructor for Monday mornings is back from vacation. It's very interesting to see the different instructors and their techniques. I really liked this one. Worked our triceps really well! Will be feeling the soreness from that tomorrow!
Other than that, everything is going well. Feeling tons better....maybe it's the new shoes! Hehe...So, the plans for the rest of my day off....tanning by the pool while reading Harry Potter and Pharmacology!
I got up and looked at the WOD...running two miles. Ick. So, I did this on the elliptical. Time was horrible, but I did just 2 miles straight. Then I went and did "Annie". My time was slower than last time. Then again, last time I did Annie I didn't do a 2 mile run right before. For my sub for double unders, I did the vertical jumps. I would like to think that my time was slower because I didn't have an Ab mat. I never realized how much the Ab mats help when doing multiple reps like Annie.
Time was 9:50. Will work on improving this time.
Then, I went to my Aqua Fit Class. The regular instructor for Monday mornings is back from vacation. It's very interesting to see the different instructors and their techniques. I really liked this one. Worked our triceps really well! Will be feeling the soreness from that tomorrow!
Other than that, everything is going well. Feeling tons better....maybe it's the new shoes! Hehe...So, the plans for the rest of my day off....tanning by the pool while reading Harry Potter and Pharmacology!
Tuesday, August 4, 2009
New Week, New Beginning
WOD for 8-3-2009
100 push ups for time.
Ok, so the original WOD was 100 push ups for time, and every time you stopped, run 400m. I knew that I would have had to modify this because I didn't really have any idea of where 400m run would be in an gym. There wasn't really any room to run on the treadmill after doing push ups, and the rowers were both taken. SO, I just decided to do the 100 push ups, and then do some elliptical work. Not as exciting, but still kinda doing the same thing.
I did the elliptical work first. I did a little over a mile in about 11 minutes. I started doing tabata style on the elliptical for the last 3 minutes. That made it a little more interesting. After that, I went and did my 100 push ups. Don't really know my exact time, because I left my timer at home, so I was working off my phone. It was somewhere around 5 minutes. So, if you add both of my times, you get approximately 16 minutes of working out. That seems to make sense for this WOD for me.
Oh, on another random note....Crossfit has seriously been paying off! Everyone at work keeps telling me how great I look, and that I am like a whole new person! *Big Grin*
Diet for yesterday:
Breakfast: a couple of bites of scrambled eggs, bacon, 1/2c yogurt
Lunch: Salad, peanuts
Dinner: chicken breast cooked in olive oil, diced sweet potatoes, almonds, peach
Total Water Intake: 2.5L
100 push ups for time.
Ok, so the original WOD was 100 push ups for time, and every time you stopped, run 400m. I knew that I would have had to modify this because I didn't really have any idea of where 400m run would be in an gym. There wasn't really any room to run on the treadmill after doing push ups, and the rowers were both taken. SO, I just decided to do the 100 push ups, and then do some elliptical work. Not as exciting, but still kinda doing the same thing.
I did the elliptical work first. I did a little over a mile in about 11 minutes. I started doing tabata style on the elliptical for the last 3 minutes. That made it a little more interesting. After that, I went and did my 100 push ups. Don't really know my exact time, because I left my timer at home, so I was working off my phone. It was somewhere around 5 minutes. So, if you add both of my times, you get approximately 16 minutes of working out. That seems to make sense for this WOD for me.
Oh, on another random note....Crossfit has seriously been paying off! Everyone at work keeps telling me how great I look, and that I am like a whole new person! *Big Grin*
Diet for yesterday:
Breakfast: a couple of bites of scrambled eggs, bacon, 1/2c yogurt
Lunch: Salad, peanuts
Dinner: chicken breast cooked in olive oil, diced sweet potatoes, almonds, peach
Total Water Intake: 2.5L
Monday, June 1, 2009
Come Take The Pain From Me
WOD for 5-31-2009
"Anthony"
AMRAP in 15 minutes:
100m run
9 box jumps
6 burpees
3 power cleans
1 front squat
In honor of the amazing Ant at our gym, the workout today was Anthony. Fun stuff. I enjoyed this workout actually. The runs felt good. Box jumps..eh...did little box jumps for the fist 3 rounds, and by the 4th round, my legs were so tired, so I switched to box steps. Burpees...yuck...still doing my modified burpees. I kept telling myself...it's only 6 at a time.. just 6. (They still suck though! Even though it was just 6!). Power cleans...I used 53#. I could have done more weight on the Power Cleans, but after the last power clean, we had to do a front squat. I know that my front squat form isn't the best, so I chose to go lighter on the weight and really work on my front squat form.
I finished 6 full rounds and then a 100m run. I was technically 3 seconds from finishing the 100m run when Sam called time, but I finished out the run, and counted it.
After the workout, I did 3 rounds of 15 glute ham sit ups and back extensions with Carrie and Sandy.
Diet for yesterday:
Breakfast: granola, 9 almonds, strawberries, 3 slices of turkey bacon
Lunch: 4 lime chicken strips cooked in olive oil, 5 baby carrots, 1 passionfruit tea from Fat Straws with Mango Stars, 9 almonds
Dinner: 3 slices of turkey, Salad with mixed veggies, sunflower seeds
Total Water Intake: 1.5L
Currently Listening to: "Bullet With Your Name" by Scars of Life
"Anthony"
AMRAP in 15 minutes:
100m run
9 box jumps
6 burpees
3 power cleans
1 front squat
In honor of the amazing Ant at our gym, the workout today was Anthony. Fun stuff. I enjoyed this workout actually. The runs felt good. Box jumps..eh...did little box jumps for the fist 3 rounds, and by the 4th round, my legs were so tired, so I switched to box steps. Burpees...yuck...still doing my modified burpees. I kept telling myself...it's only 6 at a time.. just 6. (They still suck though! Even though it was just 6!). Power cleans...I used 53#. I could have done more weight on the Power Cleans, but after the last power clean, we had to do a front squat. I know that my front squat form isn't the best, so I chose to go lighter on the weight and really work on my front squat form.
I finished 6 full rounds and then a 100m run. I was technically 3 seconds from finishing the 100m run when Sam called time, but I finished out the run, and counted it.
After the workout, I did 3 rounds of 15 glute ham sit ups and back extensions with Carrie and Sandy.
Diet for yesterday:
Breakfast: granola, 9 almonds, strawberries, 3 slices of turkey bacon
Lunch: 4 lime chicken strips cooked in olive oil, 5 baby carrots, 1 passionfruit tea from Fat Straws with Mango Stars, 9 almonds
Dinner: 3 slices of turkey, Salad with mixed veggies, sunflower seeds
Total Water Intake: 1.5L
Currently Listening to: "Bullet With Your Name" by Scars of Life
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
Saturday, May 2, 2009
You'll Make It Through, Just Keep Holding On
WOD for 5-1-2009
For time:
800m run
30 Ring Push-Ups
30 Hip Extensions
30 Dumbbell Push-Press
400m run
20 Ring Push-Ups
20 Hip Extensions
20 Dumbbell Push-Press
200m run
10 Ring Push-Ups
10 Hip Extensions
10 Dumbbell Push-Press
Holy cow! So, I saw this workout...and was like this is not going to be fun! Even though I didn't want to go, I went. I was the only girl in the class...which is cool, but then it is hard. I did parallette push ups for the sub on the first round. The hip extensions were easy! And for the push press, 20# DB. The first round was a killer! Second round...not so much...the third round...you can see the light at the end of the tunnel! I did finish the workout! It was great to have the guys cheering me on even though they finished minutes ahead of me. Koy...I really do appreciate you pushing me to get sub 20. I needed it! I am so lucky to work out with such an amazing group of people.
Diet for yesterday:
Breakfast: egg white omelet, 1 apple, 6 almonds
Lunch: 4 slices of turkey, 2 tablespoons almond butter with apple slices
Dinner: 4 ounces of chicken, salad, strawberries, 12 peanuts
Total Water Intake: 2L
Currently Listening to: "All if Forgiven" by Default
For time:
800m run
30 Ring Push-Ups
30 Hip Extensions
30 Dumbbell Push-Press
400m run
20 Ring Push-Ups
20 Hip Extensions
20 Dumbbell Push-Press
200m run
10 Ring Push-Ups
10 Hip Extensions
10 Dumbbell Push-Press
Holy cow! So, I saw this workout...and was like this is not going to be fun! Even though I didn't want to go, I went. I was the only girl in the class...which is cool, but then it is hard. I did parallette push ups for the sub on the first round. The hip extensions were easy! And for the push press, 20# DB. The first round was a killer! Second round...not so much...the third round...you can see the light at the end of the tunnel! I did finish the workout! It was great to have the guys cheering me on even though they finished minutes ahead of me. Koy...I really do appreciate you pushing me to get sub 20. I needed it! I am so lucky to work out with such an amazing group of people.
Diet for yesterday:
Breakfast: egg white omelet, 1 apple, 6 almonds
Lunch: 4 slices of turkey, 2 tablespoons almond butter with apple slices
Dinner: 4 ounces of chicken, salad, strawberries, 12 peanuts
Total Water Intake: 2L
Currently Listening to: "All if Forgiven" by Default
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, April 25, 2009
Fight the Good Fight
WOD for 4-23-2009
5 rounds, for time of:
Push Jerk 10 reps
10 Box Jumps
10 Burpees
200m Run
Rest precisely two minutes after each round.
This workout was actually a lot more fun than I first thought it would be. I admit, I was not looking forward to this workout when I saw it posted. Maybe it was the fact that I was so exhausted when I went to work. After work, I went and took a 2 hour nap...and that was so nice! I really needed it. Without the nap, I may not have been able to do this workout. For the push jerk, I used 55#. I had been debating on whether or not to use 45-50#. Thank you Sandy for the push to do more. Sometimes I don't know what I can or can not handle. Next time...65#. I think that Sandy and I will do something similar to this on Pre-WOD. But maybe switching up a few things here and there and probably just 3 rounds. Still using the small box on box jumps. But I am not doing box step ups any more....baby steps right? Eventually I will move up boxes. It just takes time for me to get the mental aspect of the box jump down.
Time: 18:17
Diet for Yesterday:
Drive to work snack: 15 peanuts
Breakfast: egg white omelet, orange, 6 almonds
Lunch: Salad with mixed vegetables, chicken (~4 ounces) (not sure exactly what all came with it, it was chicken in some kind of tomato based sauce. I tried not to eat a lot of the sauce since I didn't know what was in it, but it was very tasty!), 1 apple, and 1/2 wheat roll
Snack: 9 peanuts, 3 almonds, 1 cup strawberries
Dinner: Salad, 3 baked chicken strips with random spices, 1/2 cup yellow squash
Total Water Intake: 2L
Currently Listening to: "Madeline" by Tickle Me Pink
5 rounds, for time of:
Push Jerk 10 reps
10 Box Jumps
10 Burpees
200m Run
Rest precisely two minutes after each round.
This workout was actually a lot more fun than I first thought it would be. I admit, I was not looking forward to this workout when I saw it posted. Maybe it was the fact that I was so exhausted when I went to work. After work, I went and took a 2 hour nap...and that was so nice! I really needed it. Without the nap, I may not have been able to do this workout. For the push jerk, I used 55#. I had been debating on whether or not to use 45-50#. Thank you Sandy for the push to do more. Sometimes I don't know what I can or can not handle. Next time...65#. I think that Sandy and I will do something similar to this on Pre-WOD. But maybe switching up a few things here and there and probably just 3 rounds. Still using the small box on box jumps. But I am not doing box step ups any more....baby steps right? Eventually I will move up boxes. It just takes time for me to get the mental aspect of the box jump down.
Time: 18:17
Diet for Yesterday:
Drive to work snack: 15 peanuts
Breakfast: egg white omelet, orange, 6 almonds
Lunch: Salad with mixed vegetables, chicken (~4 ounces) (not sure exactly what all came with it, it was chicken in some kind of tomato based sauce. I tried not to eat a lot of the sauce since I didn't know what was in it, but it was very tasty!), 1 apple, and 1/2 wheat roll
Snack: 9 peanuts, 3 almonds, 1 cup strawberries
Dinner: Salad, 3 baked chicken strips with random spices, 1/2 cup yellow squash
Total Water Intake: 2L
Currently Listening to: "Madeline" by Tickle Me Pink
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!!!
Friday, April 10, 2009
Am I Sweating, Or Are These On My Face?
WOD for 4-9-2009
WOD #1 with Linda
600m run (warmup)
Tabata Pull ups, shuttle runs, and Glute Ham Sit Ups
WOD #2
21-15-9
Deadlift
Front squat
Burpees
The first workout was fun. I am really starting to like tabatas. I usually approach it with the attitude, "It's just 20 seconds!" But it never fails that around oh, the 3rd one, I am like 5 more? Seriously? The 20 seconds keep getting longer, and the 10 seconds rest keeps getting shorter. Oh well. Like I said, fun stuff! I didn't keep track of my numbers. I was just doing as many as I could. Glute Ham Sit Ups are getting easier. Major props to Linda for doing it in the weight vest. I will get there one day!
The second WOD...wow...this was a beating! When Sam was saying that the workout should take about 15 minutes and no longer than 20...I started getting worried. The deadlift was supposed to be bodyweight and the front squat was supposed to be 75% of bodyweight. I obviously scaled back. Deadlifts were done at 125# and front squat was done at 55#.
This was a tough, yet fun, workout. During the set of 21, I felt like I was going to throw up. And during the set of 15, it seemed like a really good idea! During the set of 9 front squats...man, I started to crack. I could feel the tears coming. Sam helped push me through the front squats, and Dee helped me with the burpees. When I finished...I just sat on the floor and cried. Dee came over and put her arms around me, and I just cried. That feeling is so hard to explain. I gave it everything that I had. This workout wore me out. It was one of the best beat downs I have had. Thanks Koy for the encouragement with the deadlifts. I wonder how my form is when I do many reps in a row, and with you telling me that it was looking good, it helped me get through them. And as many times as Koy and Sam tell me, I have problems with the high elbows on front squats....grr......Sam, I really did appreciate your help with that last set of 9. It was tough, but your coaching really helped me.
You guys are one of the reasons that I keep coming to CFDC day after day. There are still things that I struggle with, but with the excellent coaching and support that I get from my friends, I know that I can do this. And any WOD you put in front of me, I am going to complete to the best of my abilities.
Time for the WOD: 16:46
Diet for yesterday:
Breakfast: egg white omelet, bacon, 1/2 c pineapple
Lunch: Salad, with baked chicken & mandrin oranges
Dinner: 2.5 slices of turkey bacon and a handful of almonds (did not feel like cooking or eating after the WOD, but I ate something)
Snack: blackberries, strawberries, turkey bacon, almonds
Currently Listening to: "One Foot Wrong" by Pink
WOD #1 with Linda
600m run (warmup)
Tabata Pull ups, shuttle runs, and Glute Ham Sit Ups
WOD #2
21-15-9
Deadlift
Front squat
Burpees
The first workout was fun. I am really starting to like tabatas. I usually approach it with the attitude, "It's just 20 seconds!" But it never fails that around oh, the 3rd one, I am like 5 more? Seriously? The 20 seconds keep getting longer, and the 10 seconds rest keeps getting shorter. Oh well. Like I said, fun stuff! I didn't keep track of my numbers. I was just doing as many as I could. Glute Ham Sit Ups are getting easier. Major props to Linda for doing it in the weight vest. I will get there one day!
The second WOD...wow...this was a beating! When Sam was saying that the workout should take about 15 minutes and no longer than 20...I started getting worried. The deadlift was supposed to be bodyweight and the front squat was supposed to be 75% of bodyweight. I obviously scaled back. Deadlifts were done at 125# and front squat was done at 55#.
This was a tough, yet fun, workout. During the set of 21, I felt like I was going to throw up. And during the set of 15, it seemed like a really good idea! During the set of 9 front squats...man, I started to crack. I could feel the tears coming. Sam helped push me through the front squats, and Dee helped me with the burpees. When I finished...I just sat on the floor and cried. Dee came over and put her arms around me, and I just cried. That feeling is so hard to explain. I gave it everything that I had. This workout wore me out. It was one of the best beat downs I have had. Thanks Koy for the encouragement with the deadlifts. I wonder how my form is when I do many reps in a row, and with you telling me that it was looking good, it helped me get through them. And as many times as Koy and Sam tell me, I have problems with the high elbows on front squats....grr......Sam, I really did appreciate your help with that last set of 9. It was tough, but your coaching really helped me.
You guys are one of the reasons that I keep coming to CFDC day after day. There are still things that I struggle with, but with the excellent coaching and support that I get from my friends, I know that I can do this. And any WOD you put in front of me, I am going to complete to the best of my abilities.
Time for the WOD: 16:46
Diet for yesterday:
Breakfast: egg white omelet, bacon, 1/2 c pineapple
Lunch: Salad, with baked chicken & mandrin oranges
Dinner: 2.5 slices of turkey bacon and a handful of almonds (did not feel like cooking or eating after the WOD, but I ate something)
Snack: blackberries, strawberries, turkey bacon, almonds
Currently Listening to: "One Foot Wrong" by Pink
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
Friday, April 3, 2009
Well You're the Real Tough Cookie
WOD for 4-2-2009
WOD #1 with Mel and Linda:
3 rounds
400m run
5 pull ups
10 push ups
15 weighted squats
WOD #2:
Squat Cleans with Mel
So, I had planned a different workout for my first workout yesterday, but Mel changed it up. So, I will pull that out later. But the first workout is what the competitors will be doing this weekend at the Fittest Games. (Well, they will be doing 4 rounds, but this was just to get a feel for it). It wasn't horrible, but it was a workout. I was feeling it! For the pull ups, Green band, and worked on getting chest to bar, not just chin to bar. And for the squats, I just did 45#. We didn't time it, but Mel and Linda finished at about 12 minutes, and I think I was about 2 minutes after that. So, around 14 minutes, not too bad.
For the Squat cleans, I was just working on form. I started out going to do 4 sets of 5, and then ended up adding more on at the end. I did 3 sets at 45# with little difficulty (form wise, weight wasn't bad). I added 5 more pounds, and ended up rounding out my back. So, Bobby and Pat helped me out. Bobby made a really good correction, or at least I think it will help me. When I get in the bottom position, I start to bend forward and this is where my back begins to round. So, in order to correct this, I need to either start looking upwards or look down but adjust my focus to further up. I did the second option, and wow....even that little improvement made such a huge difference. The lift didn't seem as hard.
Diet for yesterday:
Not sure that I really want to talk about what I ate yesterday, because it was not good....but being that I do record what I eat, I will....
Breakfast: Egg white omelet, 4 pieces of bacon
Lunch: 5 baked chicken strips, 7 almonds
Dinner: Chicken Gyro Sandwich and 2 alcoholic drinks
Snack: strawberries......and 1 amazingly delicious cupcake.
Total Water Intake: 1.5L
So, lets tackle the really bad thing that I ate yesterday....the cupcake. My friend Amber at work made me "Congrats for getting into Nursing School" cupcakes. So, I HAD to eat the cupcake. I didn't have a choice....lol. She did tell me that she thought about making cake, but she was like "I knew you would eat "this" (a bite) much and I wanted you to eat more and enjoy it, so I made cupcakes". And then the Gyro Sandwich....mmm...it was yummy! I went to Stratos with my friends. Amber was belly dancing, and so a few of us go and watch her. The alcohol....well, I wanted some. No excuses for it, I just wanted to. I will make up for my diet yesterday today.
Currently Listening To: "Hit Me With Your Best Shot" by Pat Benatar.
WOD #1 with Mel and Linda:
3 rounds
400m run
5 pull ups
10 push ups
15 weighted squats
WOD #2:
Squat Cleans with Mel
So, I had planned a different workout for my first workout yesterday, but Mel changed it up. So, I will pull that out later. But the first workout is what the competitors will be doing this weekend at the Fittest Games. (Well, they will be doing 4 rounds, but this was just to get a feel for it). It wasn't horrible, but it was a workout. I was feeling it! For the pull ups, Green band, and worked on getting chest to bar, not just chin to bar. And for the squats, I just did 45#. We didn't time it, but Mel and Linda finished at about 12 minutes, and I think I was about 2 minutes after that. So, around 14 minutes, not too bad.
For the Squat cleans, I was just working on form. I started out going to do 4 sets of 5, and then ended up adding more on at the end. I did 3 sets at 45# with little difficulty (form wise, weight wasn't bad). I added 5 more pounds, and ended up rounding out my back. So, Bobby and Pat helped me out. Bobby made a really good correction, or at least I think it will help me. When I get in the bottom position, I start to bend forward and this is where my back begins to round. So, in order to correct this, I need to either start looking upwards or look down but adjust my focus to further up. I did the second option, and wow....even that little improvement made such a huge difference. The lift didn't seem as hard.
Diet for yesterday:
Not sure that I really want to talk about what I ate yesterday, because it was not good....but being that I do record what I eat, I will....
Breakfast: Egg white omelet, 4 pieces of bacon
Lunch: 5 baked chicken strips, 7 almonds
Dinner: Chicken Gyro Sandwich and 2 alcoholic drinks
Snack: strawberries......and 1 amazingly delicious cupcake.
Total Water Intake: 1.5L
So, lets tackle the really bad thing that I ate yesterday....the cupcake. My friend Amber at work made me "Congrats for getting into Nursing School" cupcakes. So, I HAD to eat the cupcake. I didn't have a choice....lol. She did tell me that she thought about making cake, but she was like "I knew you would eat "this" (a bite) much and I wanted you to eat more and enjoy it, so I made cupcakes". And then the Gyro Sandwich....mmm...it was yummy! I went to Stratos with my friends. Amber was belly dancing, and so a few of us go and watch her. The alcohol....well, I wanted some. No excuses for it, I just wanted to. I will make up for my diet yesterday today.
Currently Listening To: "Hit Me With Your Best Shot" by Pat Benatar.
Thursday, April 2, 2009
You're Up and You're Down
WOD for 4-1-2009
WOD #1 with Mel
800m run
max pull ups x 3 rounds
3 rounds of:
10 Glute Ham Sit ups
10 Back Extensions
WOD #2
Front Squat
2-2-2-2-2
Turkish Get-Up
Heavy Single
The first work out went well. My pull ups are improving. The first two rounds I used the green band, and the third round I used the blue band. First round I got 17 without stopping. Second round I got 14. The third round...the blue band is harder than the green for sure. I was able to get 8. Mel helped me a bunch by reminding me to make sure that I push my head through. This should really help when I can finally get the Kip down. I am finally able to do glute ham sit ups! I may be slower at them, but I am getting the range of motion down.
The second workout...fun!!!! I was excited to get to try to get a new front squat PR. Heavy work sets were:
65-75-85-90-05-100
Ok, so I did one more set than was required...but I got greedy!! Thanks KOY for the help with my elbows. Flexibility is an issue, but when I was able to get them higher, the easier the front squat was. The turkish get up was...interesting. My right side is stronger than my left. I was able to get up to 30#, and I got up with the 26# KB but when I was going back down to the ground, my arm gave out.
Diet for yesterday:
Breakfast: oatmeal, bacon, orange
Lunch: Salad with Mediterranean chicken
Dinner: Almond crusted chicken (new recipe...was amazing!!), 1/2c green beans
Snack: Cashews, strawberries
Total Water Intake: 2.5L
Currently Listening to: "Hot N Cold" by Kate Perry
WOD #1 with Mel
800m run
max pull ups x 3 rounds
3 rounds of:
10 Glute Ham Sit ups
10 Back Extensions
WOD #2
Front Squat
2-2-2-2-2
Turkish Get-Up
Heavy Single
The first work out went well. My pull ups are improving. The first two rounds I used the green band, and the third round I used the blue band. First round I got 17 without stopping. Second round I got 14. The third round...the blue band is harder than the green for sure. I was able to get 8. Mel helped me a bunch by reminding me to make sure that I push my head through. This should really help when I can finally get the Kip down. I am finally able to do glute ham sit ups! I may be slower at them, but I am getting the range of motion down.
The second workout...fun!!!! I was excited to get to try to get a new front squat PR. Heavy work sets were:
65-75-85-90-05-100
Ok, so I did one more set than was required...but I got greedy!! Thanks KOY for the help with my elbows. Flexibility is an issue, but when I was able to get them higher, the easier the front squat was. The turkish get up was...interesting. My right side is stronger than my left. I was able to get up to 30#, and I got up with the 26# KB but when I was going back down to the ground, my arm gave out.
Diet for yesterday:
Breakfast: oatmeal, bacon, orange
Lunch: Salad with Mediterranean chicken
Dinner: Almond crusted chicken (new recipe...was amazing!!), 1/2c green beans
Snack: Cashews, strawberries
Total Water Intake: 2.5L
Currently Listening to: "Hot N Cold" by Kate Perry
Wednesday, April 1, 2009
Watch As We All Fly Away
WOD for 3-31-2009
WOD #1 with Mel and Victoria:
5 rounds:
10 burpees
10 Handstand Push Ups
WOD #2
3 rounds (was supposed to be 4 but I had to leave early)
10 Mutant Makers (Squat clean to a Thruster)
400 m run
(Rest in between each round)
For the first workout, man, it was tiring! I still don't like burpees. And I can't even do the full burpee where you go all the way to the ground. With the handstand push ups, Mel was having me work on the form. I can't really go down very far at all, but I am getting the idea down.
The second workout...ugg...not fun at all! I used 15# for the Mutant Makers. My times were slow, but as Lindsey and I were talking about, just finish. Which finishing still seemed tough for some reason. Times for my rounds were:
2:45, 3:05, 2:56
Like I said, slow, and I still need a lot of work on the running. I have never been fast at long distances, but at quick short sprints, like down a basketball court or for a a couple of routes for football passes, I can sprint well. But after that....back to being slower. I am sure that 90% of it is mental. Just something that I have to overcome.
Back is feeling much much better after being on the steroids. I am feeling back to 100%, now I just need to get that extra 10% back!
Diet for yesterday:
Breakfast: Wasn't hungry, did eat 1 kiwi
Lunch: 5 slices of turkey bacon, roasted almonds, 1 apples
Dinner: baked chicken breast, salad
Snack: 2 gummy bears, slice of turkey
Total Water Intake: 1.5L
On another side note.....seems like we are having CFDC super heros! There has been talk of a pub crawl with everyone dressed up. Somehow...Mel thinks that I would be a great Poison Ivy...while she is not a superhero....she is considered one of the sexiest villians, and makes love potions and kills men with a kiss. While I may not be the sexiest....I like the idea of being able to kill a man with a kiss....lol. I think it would be fun, and I could totally make this character work. So, we will see if the Superhero/villian pub crawl happens!
Currently Listening to: "Hero" by Nickelback
WOD #1 with Mel and Victoria:
5 rounds:
10 burpees
10 Handstand Push Ups
WOD #2
3 rounds (was supposed to be 4 but I had to leave early)
10 Mutant Makers (Squat clean to a Thruster)
400 m run
(Rest in between each round)
For the first workout, man, it was tiring! I still don't like burpees. And I can't even do the full burpee where you go all the way to the ground. With the handstand push ups, Mel was having me work on the form. I can't really go down very far at all, but I am getting the idea down.
The second workout...ugg...not fun at all! I used 15# for the Mutant Makers. My times were slow, but as Lindsey and I were talking about, just finish. Which finishing still seemed tough for some reason. Times for my rounds were:
2:45, 3:05, 2:56
Like I said, slow, and I still need a lot of work on the running. I have never been fast at long distances, but at quick short sprints, like down a basketball court or for a a couple of routes for football passes, I can sprint well. But after that....back to being slower. I am sure that 90% of it is mental. Just something that I have to overcome.
Back is feeling much much better after being on the steroids. I am feeling back to 100%, now I just need to get that extra 10% back!
Diet for yesterday:
Breakfast: Wasn't hungry, did eat 1 kiwi
Lunch: 5 slices of turkey bacon, roasted almonds, 1 apples
Dinner: baked chicken breast, salad
Snack: 2 gummy bears, slice of turkey
Total Water Intake: 1.5L
On another side note.....seems like we are having CFDC super heros! There has been talk of a pub crawl with everyone dressed up. Somehow...Mel thinks that I would be a great Poison Ivy...while she is not a superhero....she is considered one of the sexiest villians, and makes love potions and kills men with a kiss. While I may not be the sexiest....I like the idea of being able to kill a man with a kiss....lol. I think it would be fun, and I could totally make this character work. So, we will see if the Superhero/villian pub crawl happens!
Currently Listening to: "Hero" by Nickelback
Tuesday, March 31, 2009
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
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
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
Saturday, February 14, 2009
A Brand New Way to Breathe
WOD for 2-13-2009
Tabata Pull-Ups
Rest 3-5 minutes
As Many Rounds as Possible in 12 minutes:
400m Run35 Squats
Pull ups with green band:
8-6-5-5-5-5-5-5
I felt good the first round, but after the 3rd, I was struggling to get 5 each round. It's just going to take some time for me to build up the endurance. Frustrating process though...
Runs + Squats:
3 complete rounds, and almost finished another 400m.
Running still sucks. I hate it with a passion. I have to work on not stopping. Overall, it is getting better. I am walking less, which is a good thing.
This was my 6th workout in 5 days. Ug...I am happy that I have done this many in a row, which is a first for me. But I am so in need of a rest day. I was dragging yesterday, and almost didn't come to the workout. I am glad that I did, but next time, maybe I won't go and just rest.
I am going to try to go to the workouts early and workout with Mel before. Bobby and Mel helped me work on my snatch form. Overall, I am feeling more comfortable with this lift. I am still leaning forward when I am in the bottom position of the squat. This will just take more practice and time.
Diet for yesterday:
Breakfast: 1/2c oatmeal, 3 pieces of bacon, 1/2c pineapple
Lunch: Chicken breast, salad
Dinner: 3 slices of turkey, handful of almonds
Total Water Intake: 2L
Currently Listening to: "The Beltsville Crucible" by Thrice
Tabata Pull-Ups
Rest 3-5 minutes
As Many Rounds as Possible in 12 minutes:
400m Run35 Squats
Pull ups with green band:
8-6-5-5-5-5-5-5
I felt good the first round, but after the 3rd, I was struggling to get 5 each round. It's just going to take some time for me to build up the endurance. Frustrating process though...
Runs + Squats:
3 complete rounds, and almost finished another 400m.
Running still sucks. I hate it with a passion. I have to work on not stopping. Overall, it is getting better. I am walking less, which is a good thing.
This was my 6th workout in 5 days. Ug...I am happy that I have done this many in a row, which is a first for me. But I am so in need of a rest day. I was dragging yesterday, and almost didn't come to the workout. I am glad that I did, but next time, maybe I won't go and just rest.
I am going to try to go to the workouts early and workout with Mel before. Bobby and Mel helped me work on my snatch form. Overall, I am feeling more comfortable with this lift. I am still leaning forward when I am in the bottom position of the squat. This will just take more practice and time.
Diet for yesterday:
Breakfast: 1/2c oatmeal, 3 pieces of bacon, 1/2c pineapple
Lunch: Chicken breast, salad
Dinner: 3 slices of turkey, handful of almonds
Total Water Intake: 2L
Currently Listening to: "The Beltsville Crucible" by Thrice
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