Aqua Helen

Riley and I got stranded in Minneapolis Friday night, but we stayed in a pretty cool hotel, Crowne Plaze, that had a jr olympic size pool. Riley had the grand idea to try a hotel version of Helen that we named Aqua Helen. Here's what she looked like:
Aqua Helen
3 rounds for time of:
100 meter swim
21 dumbell swings (R used 45 cause that's the biggest they had and I used 30#)
12 burpees
Riley: 10:21
Michelle: 13:21
His easiest part was the swim and the swim was my toughest. By round 2 I was taking breaks and by round 3 I was floating to survive. It felt good to do somewhat of a CrossFit workout again. Pictures to come.
We made it to Alaska yesterday and got our snowshoes rented so that will be our adventure today!

CrossFit Total

Did CFT and increased from 365 to 408 since October!!!
Back Squat: 135
Shoulder Press: 68
Dead Lift: 205(pr)
I'm thrilled that the strength cycle helped me so much! Gonna take a break for a week and then work on cardio on my own while on vacation. I hope you all have a Merry Christmas...see you in Jan!

10K Run

Although I'm still doing the strength cycle, I couldn't resist giving today's WOD a try. I ran the 10K in 52:14 with the family... so Riley pushed the stroller...woo hoo! This is a new pr for me...8:25 pace!!! My old time just last month was 56:32 (granted, I was pushing the girls then) I got a new pr on my 5K time as well: 26:20 compared to 27:16 back in August. Wow! CrossFit continues to amaze me...I'm hardly running and I'm continuing to get faster. I'm actually kind of sad that the strength cycle is coming to an end but it did feel good running again.
Since I've been terrible about blogging lately, I'll try to remember my past work outs:
Yesterday/Friday: Did a few sprints to warm up. Full Power Snatches 7x1...no new pr's b/c my left shoulder was starting to hurt. I think I only got up to 65#. I worked on regular snatches 5x3 and stopped around 55#. Did 50 box jumps as fast as I could and then a 10 min ab workout.
Thursday: Shoulder press, push press and push jerk. New pr on the shoulder press- I bumped up to 70 lbs from 67. Maxed out doing 7 dead-hang pull-ups at home.

One of Those Days...

I woke up this morning excited that I was going to have 5 whole hours to myself. I had booked hourly care for the girls so I could get my hair cut and do whatever else I felt like doing. Well, at 9 this morning I got the girls bundled & packed for a day away from home. I was ready to head to the gym but when I tried to start my car it wouldn't turn over. Riley was gone and not picking up his phone and the thought of staying in all day made my skin crawl. I texted Dymphna and within 5 minutes Rick was over rolling my car out of the garage, attaching jumper cables, and getting my car to start again. God bless Rick! I was apprehensive that it was going to be "one of those days" but all turned out well after all.
I bumped my front squat up to 100# (pr from 95) and then worked on snatch grip dead lifts and power snatches. I bought groceries in a quarter of the time it takes me with the girls, got more texture added to my hair, finished shopping for Ellie's birthday, cleaned a portion of my house, and went on a quick run. And I feel refreshed having a day away from the girls. Well worth the $20 for childcare!
For my run I did CrossFit Endurance from a few days ago: 1mile Time Trial. I warmed up with a 1/2 mi jog and then ran my mile in 7:10 and then cooled down with a mile jog. It wasn't that long ago that running an 8 min mile felt like a far-fetched dream, so again, I'm thrilled at the improvements CrossFit has made in my running. Cheers to a great day!

Push Press Push Jerk

I got two new prs today: 85 in tAlsohe pp and 90 on the pj. I also did CFE on the C2 machine and I was able to stay under a 2 min pace for the first 2 rounds so that was a first as well!

6 Months of CrossFit

WOW! Ok...so looking back 6 months to the pictures I took when I started Crossfit made me scream...literally! I can't believe how much my body has changed. I'm down to my goal weight (which was my pre-Saedi weight)of 130# (first thing in the morning) and I've put on a lot more muscle. Although this isn't the lightest I've ever been I can tell this is the healthiest I've ever been. I feel strong and toned and I have energy. I'm now a CrossFit addict.
Here's me just starting CrossFit June 1,2008:

After 3 Months of CrossFit Sept 1, 2008

After 6 Months of CrossFit Dec 1, 2008:

(BTW, I KNOW that bathing suit is NOT flattering on me (Dymphna) BUT to be consistent I will continue using it for my picture progress. Just ask Jen & Nat, who can vouch for me that they've never seen me wear it in public) :)

Snatches

YESTERDAY: Did Angie in 33:50something as rx'd so I'm pretty proud about that. I'm really sore from the kips and push-ups, but I was able to kip out 100 in sets of threes (I have the torn up hands to prove it)

TODAY: worked on squat cleans and power snatches tonight. Didn't get any new pr's but Dymphna did take a pretty cool picture of me before I lost my balance and dropped the weights trying to snatch 67#.

A Bit of Cardio

I'm still coughing whenever my heart races, but yesterday I decided to start adding a bit of cardio. I went on a 30 min run with the fam yesterday because it was such a beautiful Thanksgiving Day. Today, I went back to the gym and did:

CFE: C2 machine 20 min= 4000 meters
GHD sit-ups 3x15 and back squat 5x5
115,125,135,145,155

Snatch

Rick worked with me on my dreaded back squats this morning- 7x3 and I failed at 115(2). Then, I worked on Snatch 7x1 and got a new pr of 70 which I'm pretty dang proud of because I remember how hard it was getting 65 last month. Ended with back extentions 3x10. Happy Thanksgiving tomorrow!

Power Clean

Worked on abs, bench press and power cleans today. Got a 95#pr today on the power clean...hooray!

Rack Pulls, Push-Ups, & Clean & Jerks

Went in this morning and worked on single rack pulls with increasing weight. Got up to 220# so I was happy about that. At home this afternoon I tried for my max push-ups and I made it to 26...that was more than I expected! Went back to the gym and made up yesterday's clean & jerk. I only made it to 75# for both, but I scored a new pr on my clean...90#. It feels good to be back to heavy lifting, but I still can't do any cardio without coughing. Glad tomorrow's a rest day!

Squat Day

I've been under the weather, but feeling much better today. The bonus of the vomiting was that I got down to my goal weight of 130# lol...atleast for a day. :)

Thanks to everyone who commented on my last blog entry about sugar. I've been doing better just having a sweet thing (or two) after dinner. Having more self-control during the day has definitely boosted my energy throughout the day- both in not getting the sugar highs and lows, and in feeling proud of myself for resisting. Kristin mentioned the Eat Clean Book, and Nat gave that to me last Christmas. I liked the book a lot and followed it...until I got pregnant for Saedi. So,I need to pull that out again as a reminder that sugar is the devil. So, anyway...thanks for all your advice.

Worked on squats today in the gym. Well, really we just hung out and did our squats while talking...my kind of lifting. Besides Ry, Nat's my favorite person to have heart-to-hearts with...she just gets me. Anyway, I tried to get a new pr on overhead squats, but I kept going down to low and getting stuck. Failed at 100. My back squat didn't see any improvement, but my front squat pr is 95 and I was able to get 3x95#today so I'm happy about that.

Heart to Heart with Myself

Hi, I'm Michelle and I'm addicted to sugar.

I haven't felt well all day. Saedi had me up a couple times last night and I'm battling a dry, itchy throat. But...to top it all off I've come to the conclusion that I'm a sugar-holic. It's true. Sometimes I wonder why I'm grouchy and feel like crap. Sure, I can put the blame on other sources, but consistently my demon is the same- a poor diet. In fact, already today I ate a couple lemon bars, a chocolate chip cookie (amazing it was only one), a couple chocolate with caramel filling, and an oatmeal-raisin cookie plus some dough. C'mon! What is my deal? I can't even believe I have that much crap in my house! And protein...protein...where are thee protein?

Yes, you all say I'm self-motivated. I have drive. I have a strong will. I can push myself. I know those attributes about myself, but I also know I have a nasty addiction to the sweet stuff. I need accountability. Anyone wanna accept my invitation to be my accountability partner? Help me set goals? Ask me daily? Get honest with me when I need it?

SP: 50,55,60,65,70(f),67(f)
PP(x3): 55,60,65,70,75(2)
PJ(x5): 45,55,65,70,75(3)

CFE on C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries. 4:43 pace for 1k

Crossfit Endurance

CFE:5 min on/5 min off, 4 min on/4 min off, 3 min on/3 min off, 2 min on/2 min off, 1 min on/1 min off Ran the "on's" and walked the "offs". Total distance= 3.15mi

Legs

Dymphna took this picture of my legs so I could see the metamorphosis that has taken place since starting CrossFit 5 months ago. I'm pretty happy that I'm seeing leg muscles that I've never seen before on my body.

Did yesterday's CFE: Ran 2.5mi Time Trial in 20:44 with stroller. Jen calculated it as an 8:17 pace. I was trying not to look at my Garmin while running but just trying to give it my all. I was hoping to run slightly under an 8 min pace, but I'm happy with the speed given I had the girls. I remember a few months ago when my running goal used to be to run an 8 min mile (alone)...I'm impressed with how much CrossFit has improved my speed.
Then onto strength phase, Week 3:
Rack Pulls 7x1: 135,155,175,185,195,205,215,225 (f)
HPC 7x1: 55,65,70,75,80,82(pr)
Shrugs 7x3: 115,125,135,145,155,160,165

Fight Gone Bad

I've been terrible about blogging lately...it's been almost a week! I'm still working through the strength phase and I've been happy about the results. My dead lift has jumped up the most...a 190 pr compared to the 170's. I've also been doing most of the CrossFit Endurance workouts...some running and some rowing and I'm thrilled to announce that even though I'm only running about twice a week I'm not getting slower. I'm gaining speed on my rowing as well. I feel refreshed to be making gains again...both in strength and cardio. Today I did Fight Gone Bad and I went up about 15 points as well to a new pr of 258. My shoulders are sore already...but it felt good to do a hard cardio workout today.

10K Run

Did CFE: Ran 10K with the girls in 56:32...a 9:07 pace so I'm pretty happy with that. (Riley ran as well in 41:42...6:44 pace)

Michael...with Riley

This is my favorite workout...as D pointed out I think I like it only because I'm good at it. It actually makes me want to throw up. I still like it, though. Weird. It was fun working out with Riley again...although we weren't really together since he beat me by 5 min. My time: 21:09 (pr by about 10 seconds) His time: 16:27
Also did tabatas rowing this morning with Dymphna

New BP Pr

DL 7x3 105,115,125,135,145,155,160, 170(x1)
BP 7x3 45,65,70,75(x2),75(x2),70,72

Squat Day

OHS: 45,55,65,70,75,80,85,90(pr),95(pr)
FS: 65,75,85,95(pr),100(f)
BS: 95,105,115(f),115(f),95

I am thrilled about getting two new pr's...especially in my overhead squat. By the time it was time for back squat I was exhausted and not very motivated. Next time I'll start with back squat and reverse directions. Still a little freakish that my ohs load is about the same as my fs load but WHATEVER lol!

Catching Up

Riley's home! Every time Riley's home I forget to blog and I get disoriented b/c my rhythm gets thrown off. I'm not complaining, just trying to fill you in on the background of this posting. What I'm trying to say is that I'm thrilled Ry's home but I have some catching up to do here:

Yesterday's workout was shoulder press, push press, push jerk. I'm thrilled to announce 3 new pr's, but since I'm currently disorganized and terrible with numbers, I couldn't tell you what those pr's are...I'll find my sheet one of these days (maybe when I clean my kitchen...lol).

Today was a rest day for CrossFit, but I went on a 5 mile run with the family b/c the weather was perfect and we couldn't resist running through the "tree tunnel" since all the leaves are beginning to change. Again, happy to announce no knee pain!

Not looking forward to tomorrow's day of squats, but I'll enjoy the few hours left of today...shall I have another chocolate candy bar?

Snatch

Today I worked on Snatch with Natalie and Dymphna. I felt proud hangin' with the strong girls. We worked on quick drops (stayed light) and snatch grip DL (up to 95#)
and onto the full snatch we worked up to 65# which is a new pr for me.

Strength Phase: Day 1

Today was Day 1 of the strength phase and I'm sore already:

Warm-up:
Pull-ups 5-5-5
12 Kg KBS
15 22# OHS

Workout:
Rack Pulls 7x3x175#
HPC: x3 45,50,55,60,65,70,75
Shrugg: x3 95,105,115,125,135,145,155

Cool-Down:
Pull-ups 5-5
Push-ups: 13-10-10

I'm proud of myself for doing an entire strength workout. I think this is a first for me...even though Nat has been wanting me to do a strength workout since I met her over 2 years ago. Dymphna was patient and encouraging and I feel great with how I did. It wasn't easy, but I didn't hate it either. I guess I even kind of liked it.

Came back this afternoon and rowed 8k...took me 40 min and I felt like my form has improved a lot in the past few weeks.

Elizabeth

WOD: "Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Time: 4:40 using 70# (And really bad form...lol)

CrossFit Endurance WOD:
All out efforts (rowed with Jen):
3 rounds, 2 min total rest between rounds
30sec on,30 off, 30 sec on 25 off 30 sec on 20 off, 30 on 15 off 30 on 10 off 30 on 5 off 30 sec on Rest. Did rowing & it took about 19ish min

CrossFit Total

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Total: 365 which is improvement from 352 just a few weeks ago. My only new pr was in the SP...65#

Ran 5 miles & no knee pain!

Row-Off Parctice

Four rounds for time:
Run 400 meters
Rest 2 minutes

Since I'm not running this week I rowed instead...besides I've gotta get on the the ball since I'm gonna take on Nat in a row-off...my times: 1:45,1:38,1:36,1:41. I was pretty smoked after that but D said I was wasting energy. She worked with me a bit after, and I think I've gotta try to row slower and fuller.
Also did:

"Randy"

75 pound Power snatch, 75 reps for time.
By mistake, I did 35# (D and I thought it was 45#), but atleast I had a nice time of 6:16

Homage to My Hips

So I've found myself dancing a lot...in my kitchen, bathroom, wherever...just having fun by myself or with El. All this dancing and hip swinging reminded me of a poem we used to laugh at in our poetry unit when I taught Middle School (the girls LOVED it). I found it online again and thought you all might get a kick out of it...

Homage to My Hips

these hips are big hips.
they need space to
move around in.
they don't fit into little
petty places. these hips
are free hips.
they don't like to be held back.
these hips have never been enslaved,
they go where they want to go
they do what they want to do.
these hips are mighty hips.
these hips are magic hips.
i have known them
to put a spell on a man and
spin him like a top

Lucille Clifton

New PR

I rowed the 5k...26 something was my time. Did front squat progression (3x3x3x3x3x3x3) & I'm happy to announce a new pr (first in weeks)!!! Jon helped me out with form & D kept piling on the weights 'cause she said I'd regret it otherwise. thanks!
I think it was: 45,55,60, 65,70,75,80,85,90x1...I chickened out to try to failure. not sure what I'm afraid of. Regardless...new pr...woo hoo!

24min

WOD: Ten rounds for time of:
12 Burpees
12 Pull-ups ( I did jumping pull-ups for the majority of it)
Took me 24 minutes and it was way harder than I expected...nasty burpees!

No, I'm not trying to focus in on my boob. Nat, this bottom pic is for you b/c you make fun of my snotty shirts.

5 Rounds

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

I used 65# today, which is the prescribed weight for women and I'm so proud of myself for doing so. Even though the weight felt incredibly heavy to me and my form was falling apart at the end, today boosted my confidence again in strength gains. Sometimes I get in these ruts of jealousy when I start comparing myself to others. When I step back and compare myself only to me I'm proud of how much strength I've gained these past 41/2 months. It's important that we remind ourselves that we were all created exactly how God wanted to create us & when we criticize ourselves or each other we're criticizing God's taste. Anywhoo...completed 5 rounds plus a little extra

Bad Knee

Friday 081017
WOD: "Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Completed 12 rounds

Today:
Ran 10 miles today, but I was pretty discouraged that at 7 miles my right knee started giving out on me...out of nowhere...and I was even wearing my itb band. This hasn't happened in two years so I'm bummed about that. I think I'm gonna lay off any running for a week, and maybe two, and row instead.

Snatch

WOD: Snatch 1-1-1-1-1-1-1
I don't remember my progression but I know I maxxed at 62#...so proud of myself for outlifting Dymphna for the first time (by 1#)

Practiced

Practiced rowing tonight at the gym with the coaching of Dymphna and Jess. Too embarrassed to post my time, but I'm motivated to start rowing a bit more. Also worked on my squats a bit and looking forward to Dymphna's plan for improving my squat.

I love sit-ups & I hate squats

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Jen and I were laughing today that if I could give her half my abdominal strength and she could give me half her squatting strength we'd be unstoppable! I guess God has ways of keeping us humble. I enjoyed today's ab workout but was frustrated at my weights again.
I used 55# on squat clean and finished in 10 min something

Dead Lift

WOD:

Deadlift 3-3-3-3-3 reps: 95,115,120,125,135, 165 x1

No new pr's today. In fact, I feel weaker. I'm starting to realize that diet is playing a bigger role in my fitness than I want to admit. The majority of my pr's were made when I was doing the Anabolic Diet... butI don't want to go back on the Anabolic Diet (I enjoy my carbs too much), and I felt too weak to run like I enjoy. Therefore, I'm going to make an effort to get more protein in my body & I'm allowing myself sweets only on Saturday (as opposed to several times a day) and no eating after 7:30p (unless it's protein of course). Hopefully cutting back on empty foods with force me to fuel my body with more nutritious choices. For accountability purposes I thought about blogging the food I eat, but I'm not ready for that exposure yet. Seriously!

Shoulder Press

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions
My time: 33:30 using 45# for press
Also did Tabata sprints: 30sec on 20 off x8

30 minute run

Tonight Riley pushed the girls and we ran together for 30 minutes on the "cow road"...as fast as I thought I could go in the moment. We ran without a gps but Riley was guessing my pace was atleast 8:30 so I'm happy about that, and we both actually got a good workout from it...nice!

Mr Joshua

WOD:
"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Time: 40min using 115# deadlift

Alt WOD

Tabata Protocol 20:10 (that is 20 seconds all out, 10 seconds total rest) x 8 run

Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box
finished in 31:26

Ryan

WOD: "Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees

Since I'm not able to muscle-ups, I did 21 pull-ups & push-ups & 21 burpees. I just realized that I only did 3 rounds...not five rounds...uh oh!

CF Endurance Run: 8 x 200m @ 90% of best avg. Recover 1 min and repeat

Weighted Pull-ups

Weighted pull-ups 1-1-1-1-1-1-1 reps
#5,6,7,8,9,10,11 then used bands 'til failure

Running

I've been slacking with the Crossfit WOD's lately and just running.
Yesterday: ran 9 miles and I finally felt great again...hooray!
Today: ran about 4 miles with Riley & the girls (didn't take my Garmin)...it was fun to run with my hubby again. We talk so well whenver we're out for a run or a hike...something about being outdoors brings out the best in both of us. I may still try to get to the gym & do WOD tonight...we'll see. wink wink

I ended up going to the gym this afternoon afterall & did WOD:
Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

I used 61# and it was miserable...I did not like this workout at all

Hmmm

WOD:
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Was feeling good today until I went for a 35 minute easy-it's-beautiful-out-today-run and had to race to the bathroom...hmm
I did 65#, 7 min

Nate

WOD: "Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Still wasn't feeling myself today so I didn't push myself on the workout. I did 6 single pull-ups & 6 ring-holds in place of the muscle-ups & 4 handstand holds (10 seconds per) in place of the handstand push-ups.

Completed 5 rounds

Back Squat

WOD: Back Squat 5-5-5-5-5 reps
Load: 55,65,75,80,80

Fight Gone Bad Fundraiser

Check out our Fight Gone Bad Fundraiser from yesterday. Our team raised $770 & I'd like to say a special thank you to Mom & Dad Post, Uncle Jim & Aunt Kathi Stentz, Aunt Londa & Uncle Jr Post, Audrey & Aric Viers, & Sean & Meghan Morrow for donating!!! We had a lot of fun...and it's hard to tell but in the picture I'm doing box jumps...not just flexing my legs :)
http://www.crossfitclarksville.com

Nicole

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.

Rounds: 3,4,3,3,4,3,1,4

Virtual Shoveling

4 mile run in the farmland...beautiful but smoky from the tobacco barns
WOD:
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Did as prescribed (I think this might be the first time I've been able to do prescribed weight) alongside Amy & Jen. Finished in 21:19. I think my shoulders, forearms, & lower back will be pretty sore tomorrow.

Isabel

WOD: "Isabel"
For time:Snatch 135 pounds, 30 reps

I think we all arrived at the gym at 9:30 today. It was crowded, but the workout was short so it didn't matter. It was actually really nice seeing so many people there. I'm so proud of everyone pushing through with CrossFit & committing even when it hurts.

I used 55# & finished in 4:08. Next time I'll bump up the weight a bit; it was basically an experiment today. Did 8 min abs following the WOD & jogged to & from the gym as a warm-up/cool down.

Filthy Fifties were FILTHY

Look at Jen's sexy abs!!! Misery loves company & we were both miserable after the Filthy 50's.


WOD:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

My Time: 28:19(pr)

Had fun working out with Jen today & I'm glad the gym was pretty empty so no one but Jen, Rick & Dymphna saw me sucking...it hurt bad today but I'm happy with my new pr- especially since I did the larger box, increased push press by 10#, & did real double-unders.

5K Run

WOD: Run 5K
It took me 28:23 minutes to run 3.2 miles with Saedi. Not sure why it took me so long since I had one less child (Ellie is in Michigan with her Mimi & Papa) but I felt winded today

Grace

WOD: "Grace"
135 pound Clean and Jerk, 30 reps

My time: 5:29 using 65#...more cardio than I expected. I really enjoyed this one!

Rest Day

Ahhhh....bliss! I didn't even go for a run. What a gorgeous day!

Michael

Michael is my favorite CrossFit workout & I slept like a rock last night knowing I didn't have to do any trecherous weighlifting today. 21:18 is my new pr for Michael. I really gave it my all & it felt great pushing hard without pushing the girls in the stroller. I have a pretty strong core compared to the rest of my body & it encourages me to feel "successful" at a workout that most people dispise.
WOD:
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Fran

WOD: "Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

I completed Fran in a grueling 20:51 using 55# for thrusters & doing singles for the pull-ups

The Chief

WOD:
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps (I used 65#)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
My cycles:
1. 4
2. 4
3. 3 + cleans
4. 3 + cleans & push-ups
5. 3 + cleans

Good Day

10 mile run (1:42)..."it hurt so good"
WOD:
Clean and Jerk 3-3-3-3-3 reps
55,65,70,75(2),80(1)

Michael

WOD:Hero workout of your choice.

I chose Michael & finished it in 25:43 AND that was running with the girls which is pretty cool because the last time I did Michael my time was 29:48...what a difference!!!

Michael:
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
Run 800 meters
50 Back Extensions
50 Sit-ups
3 rounds for time

The Gumby Project

I did the WOD today (just too lazy to re-write my numbers) & I was most proud of my 4 consecutive pull-ups. I was most confronted by the stinking squats again, but this time I carried home a strong desire to improve my back squat. I'm really struggling with my form, especially my knees buckling in, when I add any kind of weight to the bar. So, I've decided to start "The Gumby Project" (because I look like a messed up form of Gumby, the flexible, green creature when I squat) & one month from now I hope to have beautiful weighted squat form. Not sure how I'm going to get there yet, & I'd like to have more specific goals, but I'll have a plan mapped out by the end of the week.

WOD:
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Also, a special shoutout goes to Jess today for helping out with my fussy kids & working with me out back...thanks girl!

3K Run

I wasn't exactly sure how long a 3K was, so I ran 2mi figuring it had to be close. My time was 15:50 which was a new pr for me...I was thrilled to be under an 8 min pace on a HILLY route...oh yeah, baby! It's fun for me to see my speed improving so much.

A Great Run

This morning Riley hung out with the girls & I went on a 5 mile run alone (with my ipod, of course). I'm thrilled that I ran it in 43:19 because that means I was under a 9 minute pace! This is the fastest I've run in a long time so I feel like all the sprint-work I've been doing is starting to help my speed.

This afternoon Riley & I went to the gym together & we both did the WOD: dL 5x3:115,120,125,130,135 (I think this is right...the progression might be wrong but I know my max x3 was 135) Tried to get a new single pr, but it wasn't happening...Rick says I need to get mad :)

I think I'm going to take a CrossFit break for the weekend...I'm feeling burnt out & unable to make new prs right now.

Back Squat Bummer

I'm trying to take full advantage of a husband who loves to be with his kids. So, early this morning Riley & I took turns with the kids so we could do some sprints. We each did yesterday's
CrossFit Endurance WOD:
Tabata Protocol 20:10 (that is 20 seconds all out running, 10 seconds total rest) x 8 & then we added in our own 8 min ab routine at the end. After a half-hour break, I headed to the gym to do the CrossFit WOD: Back Squat 3-3-3-3-3 reps
While I stink at squats to begin with, I was not expecting to be hurting so much. I'm embarrased to post my loads, but I keep telling myself that this blog is about my physical journey- the highs & the lows. So, today I had a low day & I'll move on. My loads were as follows: 90,95,105,105(f on 3rd), 95

Push Jerk

WOD: Push jerk 3-3-3-3-3 reps

Riley & I went to the gym first thing this morning, & it was fun being able to workout with my hubby.
PJx3 load as follows: 45,55,60,65,70,70,75,80 (pr),85(f)

3 Months of CrossFit

I can't believe I've actually been doing CrossFit for 3 months now, but it's true. I started June 1st & now it's September 1st. Here are some pics to show the proof that CrossFit works. I'm so encouraged to see the positive changes in my body already! Natalie & my husband both encouraged me to take before/after pics & although I cringe to see the before pictures I've enjoyed seeing changes in my body (especially in my legs) that I wouldn't have seen otherwise. While I've only dropped 4 lbs (137 to 133)I've gained a lot of muscle & I'm getting toned...hooray!

June 1, 2008

September 1, 2008

June 1, 2008

September 1, 2008

400m Run

WOD:
Four rounds for time:
Run 400 meters
Rest 2 minutes

Times: 1:36, 1:39, 1:39, 1:38

Nasty Girls

WOD: "Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Time: 29:20
Substituted: 14 ring holds & 21 2-banded pull-ups for muscle-ups
used 55# for cleans

Pull-ups were the toughest part...I've really got to figure out kipping!

Off to get my hubby!!!...

Nasty Squats

Squats are so difficult for me!!! I went to the gym tonight to do the alternate with Nat...Dymphna, Trey, Jen, & Joe were there as well, so it was good to see everyone. Anywhoooo...worked on overhead squats first & got a new pr, then I went to front squats & was not having much fun trying to get over the 85# hump...couldn't do it & I'm not sure why. I think I'm still afraid of squats for some reason...I know it's something mental. I tried doing back squats but I was just too exhausted...maybe another day. Thanks to everyone for their encouragment tonight!

Wednesday

9 mile run this morning & WOD this evening:
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

27:02

Almost Had a Kip Today

Today I did the WOD:
Front Squat 10-10-10-10-10 reps
32#,42#,47#,52#,57# & then I did my "Daily Leg Defining Routine" of
15 Overhead Squats, 45# & 15 Kettle Bell swings
Then, I practiced kipping & I almost got one...watch out girls!

I Took My Shirt Off Today

Today's date with "Murph" was the toughest CrossFit workout I've done. In fact, my shirt was so sopping wet with sweat that I actually took it off mid-workout...& I've never done that before...not even during my marathon run. A special shout-out to Dymphna who coached me through 200 man push-ups b/c she knew I'd be dissappointed in myself if I didn't do them. I did my pull-ups with 3 bands. And unlike Dymphna & Nat, there is no way on earth I used the weighted vests. My time: 1:03.

WOD:
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Grouch

So, I really didn't feel like going to the gym today...just tired & grouchy b/c I thought I went over in my texting minutes. I was procrastinating. Then, I get a text from Jen saying she & Trey were on their way to the gym. That said, they motivated me to go. Dymphna & Jen got me to deal with the texting issue before I started the workout so that lifted my spirits. So glad I went to the gym...it never fails: I feel great now that the endorphins are running through my bloodstream...AND I got my 3 days in a row done & tomorrow is a rest day. YES!

WOD:
For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

Time: 18:39 using 45# bar

YESTERDAYS WOD:
"Angie"
For time:
100 Pull-ups (I kipped off plates)
100 Push-ups (Did girlies...UNlike Nat...you go girl!)
100 Sit-ups (My personal fav)
100 Squats (My least fav)...can Nat & I BE any more opposite?

Time: 26:22
Did 8mi run in evening...10 min pace

"Helen"

I'm so proud of myself. I did "Helen" this morning doing my pull-ups from standing (as opposed to using the bands or doing jumping pull-ups on the box)with a 12:17 time. While I was trying to beat my previous time of 12:08, the pull-ups were way more challening than any of my previous attempts & I stuck with the 25# Kettle Bell. Hoooray!

WOD:
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Dead Lift PR!!!

I went in this morning & Dymphna worked with me on getting my dead lift numbers up & I'm proud to announce that I lifted 175#!!! I'm so excited b/c for some reason the 150's were feeling heavy to me

No deadlifts

Ran 5K in 27:16 but I didn't make it to the gym for the deadlifts. Looking forward to trying them tomorrow & getting a new pr.

"Tabata Something Else" was nasty!

This morning I ran 8x400m sprints with the girls. I was supposed to do a hill workout but I didn't have it in me this morning. After my run I headed to the gym for the WOD:

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

My tabata score was 361 doing jumping pull-ups. The sit-ups were the easiest for me & the push-ups were the toughest.

Thrusters

4 mile run in morning

Did WOD in evening:
Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups

Time: 20:00
Modifications: 55# thruster & did jumping pull-ups & dips

Time: 27:00

WOD:

For time:

50 Pull-ups

50 Ring Dips

40 Pull-ups

40 Ring Dips

30 Pull-ups

30 Ring Dips

20 Pull-ups

20 Ring Dips

10 Pull-ups

10 Ring Dips

Good To Be Back

I haven't blogged for awhile but it's good to be back from Florida & I'm ready to start catching up on postings.

Today I did the WOD:
Three rounds for time of:
50 Jump rope, double unders....I actually did double-unders & was able to get 12 in a row
50 Hip Extensions
50 GHD Sit-ups (I used the ab mat instead)

TIME: 32:00

Running

Tuesday:
Ran 7x400m sprints
50 air squats

Wednesday:
Ran 3miles
Ab workout

Thursday:
200 Wall Ball shots with basketball 9:00

Behind in Blogging

So, I've been a little behind with updating my blog, but I HAVE been working out.

On Sunday, I ran 4 miles in the morning with my girls & then I did the alternate WOD in the afternoon:
Shoulder press 1-1-1-1-1 reps 45,50,55,60,62 (PR)
Push press 3-3-3-3-3 reps 55,60,65,70,72 (PR),75(F)
Push Jerk 5-5-5-5-5 reps 45,50,55,60,65,70,75,77(PR)

Today, Dymphna & I worked on my overhead squat & I increased my pr from 51 to 75lbs!!! It was fun getting some alone time with D since the gym has been so busy.

I'm leaving for Florida tomorrow & I'll be gone for a week. I'm planning on doing alot of running & some air squats & push-ups here & there.

WOD

WOD:
Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster,
15 reps9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

I finished in 22 minutes but I did push-press instead of thrusters, I did 21 pull-ups using 2 bands, & I didn't rest between.

Pull-ups & Dips

WOD
30 Muscle-ups for time
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Sally & I tried to hammer out the pull-ups & dips together out back. Rotated between pull-ups & dips to make them more manageable. I used 2 bands for the first third, & then 3 bands for the rest of my pull-ups. I finished in about 29 minutes, & Sally was a good 5 minutes faster...you go girl! We did a nice ab workout after...I've got just 4 more weeks to get in shape till my hubby comes home! LOL

Hooray for Rest Day

So glad today is a rest day...much needed!

15K Run

I enjoy running. I have to admit, though, when I saw that today's WOD was to run a 15K I thought maybe it was a typo. I didn't know CrossFit worked on endurance running because I had only seen sprint workouts. I had to take the challenge to run this distance, but my big dilemma was whether or not to tackle the run in the nasty 90 degree heat or to endure the monotony of a treadmill. Natalie was gracious enough to keep the girls for me & when I realized I forgot my Camelback at home, the treadmill was calling for me. I ran 9 1/2 miles (I was guessing this was around a 15K) in 91:12...& then I soaked in the bathtub for a good half hour. So glad tomorrow is a rest day!

Balanced for Helen

HELEN
3 Rounds for time of:
400m run
21 KB swing
12 Pull ups

Last time I did Helen my time was 12:08. Today is was 13:20 BUT today I increased to a 25# Kettlebell, did all pull-ups using only a 2-band assist, & I ran instead of rowed. I'm pretty happy with the balance of weights & cardio today. For the first time I felt like the weights & cardio were both equally challenging. So, sure, my time was slower but it was a great workout. And, yeah, Nat just informed me that tomorrows WOD is a 15K run...could that be a typo? That's even intimidating to me???

Look At Ellie

Nat took these pictures of Ellie in the gym today...I'm so impressed by my little monkey girl.
I did the CrossFit Total (CFT) with Jen & I've just gotta announce how strong she is. This was her first time lifting a back squat (BS) & she outlifted me!!! Once again...so impressed! I was pretty proud of myself for getting 3 new pr's today. Here's the breakdown:

BS: 105#

SP: 60#

DL: 170#

CFT: 335

This afternoon I ran a 6 mile treadmill run with a time of 53:15 so I was ecstatic to have run under a 9 minute pace. It felt great going for a longer run without pushing a stroller!

When I Was In the Best Shape of My Life...

Here are some pics from Nov 2006 during & after the Outer Banks (OBX) Marathon. I weighed 123# (12 lbs lighter than I am now) & you can see some definition in my left leg...that's the most I've ever had. While my goal in CrossFit is to add a lot more muscle, I would still like to shed another 5# of baby fat.

Gotta Say It Was a Good Day

Took a rest day today & it was wonderful. I dropped the girls off at Super Saturday on post, so I pretty much had the day to myself. Nat & I started the day off at Starbucks, followed by a delightful pedicure, & then an amazing one-hour massage at the Miller-Motte Technical College (931.553.0155) for only $30. It was seriously one of the best massages I've every had...& the cheapest! Then, we tried that Mexican restaurant next to Cold Stone Creamery...the enchiladas were great! We stopped by the gym & got to see Jen's husband, Trey, finishing up "Jeremy"...well done, Trey! I practiced kips for a little bit & I feel like I'm starting to get it. I was feeling so rejuvenated that I cleaned my house for a good hour, then picked up the girls, got a few groceries (& a scrumptious cream-filled donut for my carb day), went to the "Alligator" playground, & then took Ellie for another splurge on ice cream at Cold Stone Creamery (I tried that German specialty one...chocolate ice cream, coconut, brownie, caramel, yummy-tummy, gooey-deliciousness's while Ellie picked out orange sorbet with m&m's...go figure! To top it all off, it's only 9:00pm so I can read in bed for a while! In the words of Dr. Dre..."Gotta Say It Was a Good Day."

So Many New Faces

I've been so impressed by the number of new people at the gym in the last few days...It's great & Dymphna's handling the numbers well. I'm proud of Sally, Jen, Ashley, & Kristin's sister all for giving it a go for their second back-to-back day & excelling! Today was my 5th day (I was experimenting with 5 days on & 2 days off this week) & I'm starting to feel a little fatigued. My quads feel pretty heavy after all the squats I've been doing & I'm seeing noticable changes in my abs. That's always a perk!

Today I did WOD with my new friend, Sally:
In honor of "Jeremy"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

My time: 6:07 using 22# for squats.

I probably should have done more weight on the squats & tried to have better form on the burpees. Next time, right? I really enjoyed doing the routine with Sally b/c we both are strong cardiovascularly so she was a great push for me. Well done, girl!

"Fran" & 2 Consecutive Pull-Ups

WOD:
"Fran"
For time: Three rounds, 21-15- and 9 reps, of:
95 pound Thruster
Pull-ups

My time: 7:15 using 35# thruster & 3-band pull-ups. I should have used a little more weight for the thrusters, but pull-ups were tough: I was down to singles by the end.

This was my first time doing Fran, & I was so impressed with how many girls were a the gym this morning. You all rock! So proud of my friend, Jen, who came in for the first time & kicked butt. Yeah!

I went back to the gym later tonight to meet my friend, Ashley (great job by the way). After playing with the kiddos for a while I rowed 2000 meters with Nat at level 10 and chatted. I went outside & practiced kipping again & THEN I did 2 consecutive pull-ups...so proud of myself!

Rest Day

Rest Day...I may still work out tonight and try 5 days in a row...two days off. We'll see!

OK...so I'm back & I did work out. I tried out the "other" CrossFit gym. Feel free to pick my brain about my thoughts. Anywhoooo, I did back squats 5, 5, 5, 5, 5. My weights were 45, 55, 65, 75, 85. My knees were caving at the end so that was pretty tough. I still had lots of energy (I think b/c I cheated on my Anabolic Diet routine & had extra carbs today) so I ran 4 miles tonight with the girls. It took me 39:19, so I feel like I'm starting to get my running mojo back a bit. At this point, I'm thrilled when I can run under a 10 min pace with the girls.

Push Jerk

WOD
Push Jerk 3-3-3-3-3 reps

My weight: 45,50,55,60,65 failed at 70
Had a tough time concentrating today.
I did get a new PR on the push-press, though: 70!

Crossfit Coordination 101

WOD:
2K row
10:01

Rowed with Nat & she kicked my butt again. (Well done, Nat) I think D should start up a CrossFit Coordination 101 Class just for me. It seems I do really well in the workouts that are a combination of endurance & sheer will-power (ie Filthy Fifties, running, etc). On the other hand, when it comes to the coordination side of CrossFit I fall behind. My rowing form is getting better. Kips, though, are a different story:

It feels like week 200 trying to learn how to kip. I think everyone & their brother has made their best effort to help me, but I still don't have it goin' on. I keep telling myself, Atleast you can do a push-up, & so that little bit of glory gives me the strength to keep trying to kip. One of these days...weeks...months? How about that CrossFit Coordination 101? tee-hee

Did another round of 8 minute abs with Nat today so I'm looking forward to sore abs tomorrow.

D took my measurements, but I'll find another nifty spot on the blog to post those...Do I really want to display my measly chest size in public?

Until Tomorrow...

Filthy Fifty

WOD:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

The workout today was tough...very tough. This was the toughest cardio workout I've done in months. Almost started dry heaving during wall balls. Anyhow, I'm proud of my 29:01 time (even though I jumped on the low box, didn't quite get the knees to elbows routine, & did less weight on push press)

"HELEN"

Did alternate workout:

"HELEN"
3 rounds for time:
Run 400 meters
1 1/2 Pood Kettlebell x 21 swings (or 55 pound dumbell swing)
12 Pull-ups

I substituted rowing for the run, did 20# dumbell, & 12 jumping pull-ups.
Time:12:08

My Upper Body is Smoked!

WOD
Complete as many rounds in 20 min as you can:
15 push-ups
12 ring dips
115# push-press, 9 reps

Using a combination of "real" & "girl" push-ups, trying the ring dip holds but moving to dips using the box, & using 45# bar for my push-press I was able to complete 5 rounds + a round of both push-ups & dips...& my upper body was smoked. I thought of you, Jess, b/c my hands left sweat angels on the floor. My arms have never had a better workout than this. I couldn't even use my arms to help me stand up to go home...seriously! Thanks for all your words of encouragement Dymphna.

CrossFit Rocks

Welcome to my latest blog- my way of talking up CrossFit, keeping track of my progress, venting when workouts are rough (are they ever not?), & expressing my feelings about my current fitness & diet.

My Background With CrossFit:
While I'd heard of CrossFit & tried some of the workouts about 2 years ago, I wasn't sure it would be for me. My husband & his buddy were into CrossFit & they always looked smoked after every workout. Was this for me???In Nov of 2006 after completed my first (& only to date) marathon I was looking for some kind of fitness routine that would keep me in shape but would involve less running. With the help of my husband, but with no formal training, I decided to give some of the CrossFit exercises a try. So, I ran 2-3 times a week & then did various CrossFit exercises a couple times a week. I enjoyed the intensity & speed of the workouts, but I was only doing the cardio routines. Then I got pregnant.

In April 2007 (after doing CrossFit cardio workouts on-and-off for about 5 months) I found out I was pregnant with my 2nd child. I had wanted to get pregnant again so I was thrilled! Because of some complications early on, though, I was advised not to run or to do any intense workouts. I basically resorted to walking, using some weight machines at the gym, & some jogging for the rest of my pregnancy.

How I Got Hooked
My healthy, Baby Girl #2 was born in late January of 2008 & I was eager to get back into shape again. 4 weeks after delivering I started running again & training for Nashville's Music City Half-Marathon. I completed the race at the end of April & then was somewhat directionless for my workouts. Two months ago in May, my friend Natalie told me there was local CrossFit gym. She convinced me to check it out...and I finally did. I tried it for a week, unsure if I could commit. After just one week of only doing CrossFit I was impressed at my new arm definition & all over toning & I was convinced to join the CrossFit gym. .

CrossFit To-Date
I've been regularly doing the CrossFit WOD (workout of the day) since June 1, 2008 (6 1/2 weeks now) at my local CrossFit gym (www.crossfitclarksville.blogspot.com). While I haven't noticed much change in my cardio endurance, my strength is increasing rapidly. I feel like I have a personal training session every time I go & working out is fun...but difficult! I've realized how important it is to have a staff member there holding me accountable to proper form...getting my butt down for squats, keeping my dead lifts close to my body, knowing when I need to increase in weight, etc.