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