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