Monthly Archives: June 2011

Monthly Weigh In

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Yep…it’s “that” time again! Last month I had gained some weight at 202. This month:

Down 2.3 pounds and about where I was in April. So, I wasted two months worth of weight loss but that’s ok. Keep on keepin’ on!

  5/25/2011 6/25/2011
Body Fat Weight: 73.3 lbs 72.0 lbs
Body Fat %: 36.3% 36.1%
Body H20: 46.4% 46.6%
Bone Mass: 6.9% 6.9%
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Give Me a Mile

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Strength:
Clean & Jerk (105#)

WOD:
1 Mile For Time
Finished in 12:49

I haven’t been working out much this week thanks to an upper respiratory infection and air conditioner issues. Today’s workout scared me. My mile is normally 16+ minutes, but that includes walking. I was last by about 4 minutes but I’m still happy with my time! I’m going to start working on my running/walking again on Saturdays starting in July, so maybe I’ll increase my time some more!

Wodya, Wodya, Wodya Want?

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WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Pull Ups (green band)
Push Ups
Box Jumps

First time I used the green band (lighter than black) and did Kipping Pull Ups in a WOD! I am so stoked to finally get on the green band. I’m not going back! I find it easier to do the pull ups without wrapping my thumb around. My push ups were strong. I need to work on doing full push ups instead of knee push ups. I used the small box on the box jumps and did ok. I should probably try the next box up.

This is the first workout I’ve had in a long time where I felt good afterward. I was tired and hot but knew I did the best I could!

Some Link Love

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I was catching up on my google reader earlier this morning and realized how much I missed reading some of these blogs! If you don’t currently read them, I would highly suggest you stop by and give them a look-see!

Elizabeth is candid and refreshing. I admire her moxie (love that word!). There aren’t many people that can make me laugh with only a 3 sentence blog post: My dog, the hippopotamus.

Cealy has a certain…way with words. You just have to check out her blog to catch my drift! I’m not much of one for following pop culture, but with her blog I feel like I’m completely caught up to date on the Royals and Housewives. She’s also a fellow Texan running in the 100+ degree sauna!

Nicole is always a source of inspiration. She is constantly pushing herself by putting herself in uncomfortable situations (Ironman? Hello!!). I also appreciate the fact that her blog reads like she’s just holding a conversation with you. She’s not afraid to say what she’s thinking and the race recaps are exciting! Almost makes me want to try a tri…almost.

Tracheal Stenosis Can Kiss My…

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Thursday’s WOD:
Skill:
Farmer’s Walk (35#)

WOD:
3 Rounds
15 Burpees (buckin’ furpees)
30 Toes to Bar (became knees to elbows!)
Finished in 11:01

Completed 2 pull ups on the green band!

Monday’s WOD:
Strength:
Push Press
5(45#) x 5(65#) x 5(75#) x 5(75#)

Tabatas:
Overhead Squats (45#) 6
Back Extensions 8
Hang Clean (45#) 5

Tuesday’s WOD:
Fran
21, 15, 9 repetitions:
* 95/65 lb thrusters (first 26 @ 65#, last 19 @ 45#)
* Pull-ups (Black Band)
Finished in 13:13
 

I think from now on I will just update my week’s workouts on Friday and add some new posts here. I’m sure it’s getting rather boring reading nothing but my workouts!

Improvements/CrossFit Firsts:
I did 2 Kipping Pull Ups on the green band! I’d like to work on them more to get away from the black band!

Today’s workout was tough. I got to the point were I couldn’t breathe. This made me start getting sloppy to where I hit myself in the chin with the bar, so I dropped the weight down to just the bar. I probably should have put it at 55# instead of 45# but at the moment I was just thinking of getting the weight off so I could finish. I hate that I dropped down, I always hate doing that, but it was the right choice.

The last time I did Fran was 12/7/2010. I used the 35# bar and ring rows instead of pull ups. Finished in 8:03. So….kind of a lateral move I would say.

I can’t believe we’ve been having 100+ degree days already this summer. It’s hot!

How do you keep cool during the summer workouts?

Quick & Dirty

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Skill Work:
Kipping Pull Ups

WOD:
3 Rounds:

3 minutes per round, set number of box jumps at the beginning then as many deadlifts as possible. 1 minute rest between rounds.

Rd1: 15 Box Jumps (did step ups on taller box), 36 Deadlifts (95#)
Rd2: 20 Box Jumps/Step Ups, 20 Deadlifts (95#)
Rd3: 25 Box Jumps/Step Ups, 15 Deadlifts (95#)

Followed by Tabata Ambat Sit Ups.

While I’m still not able to do a full Kipping Pull Up with the green band, I’m getting close!

Tonight’s workout was a little different from what we’ve been doing. My Deadlift count went down each time. The last round was the hardest because my back was shredded. I ended up dropping the weight instead of tapping down. My form was starting to get sloppy when tapping. However, 71 total Deadlifts is nothing to thumb your nose at! Plus, I was doing the prescribed weight! There was a young girl and her mom that came in right when we started. The girl went to the start ramp (other gym) with the other beginners. Her mother stayed in our gym and watched. When we finished we all lied down to catch our breath. I overheard Shane say, “This is normal for after a workout.” Of course, that made me laugh. Shane decided we needed to do a Tabata Abmat Sit Up workout afterward. My lowest number was 8, which isn’t bad. It felt kinda nice on my back to stretch out on the Abmat too.

Overall, a good workout. I took yesterday off and I think that paid dividends.

Last Day!!…for this week

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Skill

Bar Snatch

WOD

10,9,8,7,6,5,4,3,2,1
1,2,3,4,5,6,7,8,9,10
Clean (65#)
Pull Ups (Black band)

Finished in 16:40.

The cleans were a bit tough in the high numbers, but not too bad. Today’s workout was much better than the past 2. I felt much better about my performance! After the WOD we did Abmat Tabata Sit Ups. My abs are going to be soooore tomorrow! Tiffany, one of the girls at the gym, made the comment today that I was a beast (can’t remember her exact wording) to which I told her she had the wrong person in mind because I definitely don’t fit that mold. “You’re here every Thursday I am so I know I’m talking about the right person.” Then Michelle made the comment that I don’t give myself enough credit. While I still don’t agree with Tiffany, the comment made me feel better. However, I think Michelle has a point. I’m very quick to point out my failures and in doing that, fail to see my accomplishments.

I wasn’t sure if I was going to workout today, but since my arms and back weren’t getting more sore throughout the day and Michelle and Jennifer were going, I decided to go. I’m glad I did. Today’s workout somewhat redeemed my previous ones! Now, I can rest and recuperate for Monday’s workout.

Happy Weekend!!