Whoops…it’s been quite a while since I’ve posted. Ok, let’s see if I can catch everyone up to speed!
WOD Modified due to breathing
5 Front Squats (45#)
20 Weighted Step Ups (15# Kettlebell in each hand)
Clean and Jerk
3(65#)x 3(75#) x 3(85#)
100 Push Ups
OMG…are you kidding me?! I was sore for days afterward! The others had to run 200 meters every time they stopped/rested. I didn’t have to.
3, 6, 9, 12, 15, 18, 21, etc
Push Press (55#)
Pull Ups (Green band)
Finished round 15 and 10 push press into the next round.
The push presses were tough. My arms were quite sore from the push ups the day before. My arms were very achy over the weekend from both WODs.
Kipping Pull Ups
3 Cleans (65#)
20 Burpees (Modified to 10)
Finished in 12:13
I could definitely do more weight on the cleans. One of my problems is estimating the right weight for me.
5(45#)x 5(65#)x 5(75#)x 5(85#)x 5(95#)
Push Ups (6)
Back Extensions (7)
Abmat Sit Ups (9)
Whew…those back extensions were vicious! Glad I did those before the sit ups though. I have a love/hate relationship with Tabatas. They relatively short but it really zaps you. I fell asleep on the way home! hahaha
Tomorrow is my 3rd dilation. I can’t wait to be able to breathe again! Last time they were able to increase my trachea by 200%. I hope they can do the same this time. If you have no clue what I’m talking about, you can read about it here. The nerves are starting to kick in and I have a feeling I may not get much sleep tonight. I have to be at the hospital at 7:30 tomorrow morning. Surgery is at 9 and I hope to be home by 12 to get some more sleep!
We started doing our Benchmark tests yesterday and finished them up today with the endurance portion. I thought we were going to do Deadlifts today, but nope…we didn’t. I was a little disappointed with that, but I’m sure it’s coming some other day.
1 Minute Pull Ups (15, green band)
1 Minute Push Ups (26, on knees)
1 Minute Sit Ups (with abmat, 27)
1 Minute Squats (to med ball, 41)
20 Cal Row (56 Seconds)
We only had 5 people show up today. The past two days there had been 11 people, so I expected more. We started with the Row, which was very tiring. I’m glad I got sub 1 minute but will definitely try for better next time. I tried not to look at the cals so I wouldn’t focus on “almost done” and just try to push through the entire thing. It was great watching the others do it too. They were flying so fast a couple of them flew off the seat!
Next up was sit ups. My abs were sore from Monday’s workout so it was a painful minute!! Normally we do abmat sit ups with butterfly legs and using arms overhead. For this test we had to keep a regular sit up position (knees up) and hands behind our heads. Our elbows had to touch our knees for it to count. I’m glad Jennifer was my counter because I’m pretty sure I would have lost count! I’m happy with the fact that I didn’t stop once, even though I wanted to.
We went into pull ups after that. I used the green band because I just can’t get many with the blue band. The pull up didn’t count if your chin didn’t reach the bar. DOH! I definitely need to work on my kipping motion again.
Going from pull ups to push ups was tough. My arms were tired and burning. I didn’t do “normal” push ups (not on knees) because I wanted to keep good form. I get too “wormy” if I try to do too many plank push ups. For a push up to count you had to touch your chest to the ground and lock your arms out at the top. I rested 3 times for about a second each. My arms were burning too bad.
Last, we did body weight squats to a med ball. If your butt didn’t hit the ball and you didn’t lock your hips at the stand up then the squat didn’t count. I had to pause a couple of times; However, I was happy with my number.
All in all, it was a good day! Glad I get a weekend to recover because I’m already pretty sore! How was your day?
Saturday I met the ladies at Town Market Square and got 3.75 miles in. I wore my new vibrams with the hopes that they’d help with blisters.
Nope….didn’t work. I felt them starting about 2 1/2 miles in. I’m a little bummed, but it may just be that I didn’t let my feet get use to them? I got blisters on the balls of both feet and on the heel of one. I’ll keep wearing them and see if maybe it gets better.
Today was supposed to be an easy day at CrossFit. While it looked pretty easy, it actually kicked my butt pretty good.
We started with 50 Double Unders/200 singles. I did the singles since I can’t do DUs. After about 25 of them I kept hitting my legs with the rope. Guess my rhythm was just off. So, I threw the jump rope to the side and just did it without the rope. As soon as we finished the 200 jumps we started our rounds.
10 Pull Ups (green band)
20 Push Ups
30 Sit Ups
Rest for 1 minute
My pull ups were pretty good. The hardest for me today was the squats. My quads started burning pretty quick on. It wasn’t the hardest workout I’ve done, but it was still hard! Tomorrow and Wednesday we’re supposed to be doing strength and body weight benchmark tests. While I normally try to go Monday, Tuesday and Thursday, I think I’ll go Monday, Tuesday and Wednesday.
Weigh in was Sunday…I’m back down to 199.7. Finally back down below 200…now, to keep going. Want to get below 196 and into the 180’s. 196 is the lowest I’ve gotten since starting crossfit.
Name the movie those song lyrics are from…ready? 3…2…1 GO!
Weighted Push Ups
5(10#) x 5(15#) x 3(25#) x 3(35#) x 3(45#)
20 OH Squats (45#)
400 Meter Run (modified to 20 Cal Row)
Finished in 17:03
Today’s workout was tough, but good. OH squats are not my best squat but they went alright today. I still get quite wobbly after a bit. I need to figure out what I’m doing wrong there. Instead of running I was able to do the rowing machine. That worked great for me. I wasn’t so zapped from not being able to breathe after the run. The rowing was more difficult than I thought it would be though! I didn’t want to workout today, but I’m glad I went.
Abmat Sit Up Tabatas (9)
Good day all around! Answer to the question above: Willy Wonka and the Chocolate Factory
Kipping Pull Ups
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.
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.
Oh what a night… This evening we basically had 2 WODs. When I first looked at the board and saw we were doing Karen I was nervous, then I saw that was just workout A and I wanted to run out of the gym and head home.
I went to grab a 10# med ball, but there weren’t any. The 12# ball was taken by Tiffany and all that was left were 8#, 16#, and 20# med balls. So, I used the 8# ball. There was no way I could use the 16# ball for the entire workout.
150 Wallballs (8#)
Finished in 10:50
Knees to Elbows
GHD Sit Ups
Abmat Sit Ups
Finished in 7:14
All of us girls were very close to finishing around the same time. Cortni finished workout A in 10:14, Tiffany finished in 10:22, and I finished in 10:50. I was happy with that time. After it was over, I went and sat on the ground for a bit to rest before the next workout and my legs were on fire!! I’m glad we didn’t have any other leg exercises because I don’t think my legs would have cooperated. The GHD sit ups were felt in my quads, but not too bad.
On workout B, I finished in 7:14, Cortni finished about 7:20, and Tiffany finished around 7:45. We were all tired and sore at the end! However, it was a great workout. I pushed myself harder than I had been in the past. When I rested, I tried to only take a couple of seconds then start again. I stretched my quads at one point and that seemed to help.
Now, if I can just get my diet under control and get this fat off my body I’d have some sexy muscles to show off!