I was down another pound this morning!
Kickin' some fat to the curb!
That is all.
Wednesday, May 18, 2016
Tuesday, May 17, 2016
Goals...getting there!
I hit the 10 lb mark today. TEN POUNDS!!
I haven't been below 160 in over 3 years, and today, I am below 160!!
Seriously you don't know how badly I have wanted to succeed at this, and have failed repeatedly. But I changed my outlook and my approach, and I'm stunned at how easy it's been. Oh, I'm working hard, don't get me wrong. I'm meal planning, weighing and measuring every bite that goes into my mouth, making an effort to go Rx on the workouts. But it's the nutrition that's done the trick this time around. Cutting out beer was a major contributor. Also, adjusting my macros to make more sense for my body. Cutting fat, raising carbs, and honestly my calories are about the same as before. ) Except for all the beer on the weekend. That was what was derailing me.) But no more!! I'm headed for the next 10 lbs and nothing will stand in my way!!
4 RFT:
40 Double-unders
10 Deadlifts 185/125 RX+ 225/155 55+ 135/95
400m Run
20 Russian KBS 55/35 RX+ 70/55 55+ 45/25
My time: 24:11
Rx weights, but subbed 400m rows for the runs. It was raining. Remember, I'm allergic? Ha ha! It stopped raining during my second round and I considered running the last 2, but stuck with the rower. My time would likely have been the same anyway. I got in just under the cut-off and I was beat!!
The Russian KBS surprised me. I mean...wtf? Why is that harder than going fully overhead? They were awful! Guess it just works the muscles differently.
Strength/Skill today was double unders. I aimed for 125 and made it at the 5 min mark. My max unbroken set was 26 today. Twice I hit 26 but tripped on 27. I think it's as much mental as being out of breath.
I haven't been below 160 in over 3 years, and today, I am below 160!!
Seriously you don't know how badly I have wanted to succeed at this, and have failed repeatedly. But I changed my outlook and my approach, and I'm stunned at how easy it's been. Oh, I'm working hard, don't get me wrong. I'm meal planning, weighing and measuring every bite that goes into my mouth, making an effort to go Rx on the workouts. But it's the nutrition that's done the trick this time around. Cutting out beer was a major contributor. Also, adjusting my macros to make more sense for my body. Cutting fat, raising carbs, and honestly my calories are about the same as before. ) Except for all the beer on the weekend. That was what was derailing me.) But no more!! I'm headed for the next 10 lbs and nothing will stand in my way!!
4 RFT:
40 Double-unders
10 Deadlifts 185/125 RX+ 225/155 55+ 135/95
400m Run
20 Russian KBS 55/35 RX+ 70/55 55+ 45/25
My time: 24:11
Rx weights, but subbed 400m rows for the runs. It was raining. Remember, I'm allergic? Ha ha! It stopped raining during my second round and I considered running the last 2, but stuck with the rower. My time would likely have been the same anyway. I got in just under the cut-off and I was beat!!
The Russian KBS surprised me. I mean...wtf? Why is that harder than going fully overhead? They were awful! Guess it just works the muscles differently.
Strength/Skill today was double unders. I aimed for 125 and made it at the 5 min mark. My max unbroken set was 26 today. Twice I hit 26 but tripped on 27. I think it's as much mental as being out of breath.
Monday, May 16, 2016
Today, I'm not talking about CrossFit!
I need to go to Target.
I’m out of a lot of things we buy in bulk there.
I’m also a Christian. For those of you thinking “Oh I’ve seen her at the pub, and I’ve heard her cuss during a workout” well, guess what…I’m not perfect. God knows my heart and I know I have things to work on. I’m a sinner, not a saint, and I’m fully aware of it, and work on myself every day.
So, what to do about going to Target?
First of all, it’s not my place to look up the skirt or down the pants of anyone in the restroom anywhere. What’s in your pants is your own business. I had an employee years ago that I swear was a man dressed as a woman, but I hired her anyway. It was none of my business what was between her legs as long as she kept it there. She typed a gazillion words a minute and she was a very nice person. That’s all that mattered. I still have no idea if she was truly a woman or a man. It didn’t matter. Her issues were her own, and she did her work.
Secondly, I’ll address some of my “Christian” friends who are outraged about Target allowing people to choose whatever restroom they gender-identify with. Do I think it’s weird that a man wants to be a woman and vice versa? Yes. Do I think these individuals probably have mental health issues that need addressed? Yes, I do! But that’s none of my business! Do you think Jesus would have forbidden these people from following him? Would he have forbidden them from drawing water at the well meant for only “normal” people? Would he have turned them away from learning the word of God because they were different? You know the answer and I know the answer – NO!
Thirdly, who among you with small children actually allows them to run off to the restroom by themselves?! Are you really going to tell me that you let your 5 year old go unattended to the restroom in big ol’ Super Target? I’m calling BS on this one, my friends. I took my son into the women’s room until he was big enough to be embarrassed by it. At that point I figured he could fend someone off and yell loud enough from the men’s room, that if I needed to rescue him I’d be right outside the door and not hesitate to bust in. Be a responsible parent. Watch out for your kids.
The child molesters and perverts are closer than you think. Teachers, preachers, uncles, aunts, coaches, daycare workers, babysitters. Normal looking every day folks - it works for them because they "look" safe. Meanwhile they're molesting kids left and right while you are worried about a man who thinks he needs to be a woman, and obviously has different issues.
And, just for the record, I’ve gone to pee in many a men’s room. I didn’t rape anyone. Nor did anyone rape me. So, I think this is all a bunch of nonsense.
Jesus gave us a mission to go out and be with the people of the world – all of them – and be disciples to them. Do you think “throwing stones” at people is going to draw them in to the Body of Christ? You know the answer, and I know the answer – NO! It is turning them away and they’ll likely look on you as hateful and judgmental, and get away from “the Church” as far and as fast as they can. That's not what Jesus wanted of his followers. Being a Christian is uncomfortable. It's challenging. But hating is not part of what we are supposed to do.
Look, I don’t know all the answers but I do know that there is a lot of hatred going around and a lot of it is coming from the Christian community. Love one another - that is our greatest commandment! Are you loving only the people who fit your mold? Are you just loving “the Christians”?
Take a good hard look at yourself and ask if you’re one of those being hateful about something that amounts to nothing. Ask yourself if you're willing to be kind to everyone, or only the ones you perceive as lovable.
Oh, and just in case, go pee before you go to Target. Maybe I'll see you there!
I’m also a Christian. For those of you thinking “Oh I’ve seen her at the pub, and I’ve heard her cuss during a workout” well, guess what…I’m not perfect. God knows my heart and I know I have things to work on. I’m a sinner, not a saint, and I’m fully aware of it, and work on myself every day.
So, what to do about going to Target?
First of all, it’s not my place to look up the skirt or down the pants of anyone in the restroom anywhere. What’s in your pants is your own business. I had an employee years ago that I swear was a man dressed as a woman, but I hired her anyway. It was none of my business what was between her legs as long as she kept it there. She typed a gazillion words a minute and she was a very nice person. That’s all that mattered. I still have no idea if she was truly a woman or a man. It didn’t matter. Her issues were her own, and she did her work.
Secondly, I’ll address some of my “Christian” friends who are outraged about Target allowing people to choose whatever restroom they gender-identify with. Do I think it’s weird that a man wants to be a woman and vice versa? Yes. Do I think these individuals probably have mental health issues that need addressed? Yes, I do! But that’s none of my business! Do you think Jesus would have forbidden these people from following him? Would he have forbidden them from drawing water at the well meant for only “normal” people? Would he have turned them away from learning the word of God because they were different? You know the answer and I know the answer – NO!
Thirdly, who among you with small children actually allows them to run off to the restroom by themselves?! Are you really going to tell me that you let your 5 year old go unattended to the restroom in big ol’ Super Target? I’m calling BS on this one, my friends. I took my son into the women’s room until he was big enough to be embarrassed by it. At that point I figured he could fend someone off and yell loud enough from the men’s room, that if I needed to rescue him I’d be right outside the door and not hesitate to bust in. Be a responsible parent. Watch out for your kids.
The child molesters and perverts are closer than you think. Teachers, preachers, uncles, aunts, coaches, daycare workers, babysitters. Normal looking every day folks - it works for them because they "look" safe. Meanwhile they're molesting kids left and right while you are worried about a man who thinks he needs to be a woman, and obviously has different issues.
And, just for the record, I’ve gone to pee in many a men’s room. I didn’t rape anyone. Nor did anyone rape me. So, I think this is all a bunch of nonsense.
Jesus gave us a mission to go out and be with the people of the world – all of them – and be disciples to them. Do you think “throwing stones” at people is going to draw them in to the Body of Christ? You know the answer, and I know the answer – NO! It is turning them away and they’ll likely look on you as hateful and judgmental, and get away from “the Church” as far and as fast as they can. That's not what Jesus wanted of his followers. Being a Christian is uncomfortable. It's challenging. But hating is not part of what we are supposed to do.
Look, I don’t know all the answers but I do know that there is a lot of hatred going around and a lot of it is coming from the Christian community. Love one another - that is our greatest commandment! Are you loving only the people who fit your mold? Are you just loving “the Christians”?
Take a good hard look at yourself and ask if you’re one of those being hateful about something that amounts to nothing. Ask yourself if you're willing to be kind to everyone, or only the ones you perceive as lovable.
Oh, and just in case, go pee before you go to Target. Maybe I'll see you there!
Thursday, May 12, 2016
Sore All Over
I'm torn up!
My traps are sore.
My lats are sore.
My glutes are sore.
My quads are sore.
My abs are sore.
My hands are ripped.
I must be doing something right, huh?
One more day and I'll get two badly needed rest days. The 100 pull ups yesterday tore up my hands. The weighted lunges earlier in the week have my glutes on fire. All for a good cause, though. I'm building muscle and hitting goals! Woo hooo!!!
WOD:
9min AMRAP:
6 Hang Power Clean 155/105 RX+ 185/125 55+ 125/85
12 Box Jumps/Step-Ups 24/20″
9/6 Barbell Push-Ups
12 Pistols (alternating 6 each leg) RX+ 12 pistols w/25/15lb DB or KB 55+ 12 Goblet Squats 45/25lbs
My rounds/reps: 4 rds + 3 HPC = 147 reps
I used 85#, 20" step ups, regular push ups and 25# goblet squats. My hands were killing me, so each hang power clean was more and more pain. I taped up under my gloves but still ended up losing the top of a blister from yesterday. Ah well, it'll be toughened up by Monday.
Rest exactly 2min after WOD
then
“FINISHER”
Max Reps Hang Power Cleans Unbroken at WOD wt. Can only Rest in Rack and Hang
My reps: 15 @ 85#
Strength today was bench press immediately followed by hang power cleans:
7 @ 65/65
5 @ 70/75
4 @ 75/85
3 @ 80/90
3 @ 80/90
My traps are sore.
My lats are sore.
My glutes are sore.
My quads are sore.
My abs are sore.
My hands are ripped.
I must be doing something right, huh?
One more day and I'll get two badly needed rest days. The 100 pull ups yesterday tore up my hands. The weighted lunges earlier in the week have my glutes on fire. All for a good cause, though. I'm building muscle and hitting goals! Woo hooo!!!
WOD:
9min AMRAP:
6 Hang Power Clean 155/105 RX+ 185/125 55+ 125/85
12 Box Jumps/Step-Ups 24/20″
9/6 Barbell Push-Ups
12 Pistols (alternating 6 each leg) RX+ 12 pistols w/25/15lb DB or KB 55+ 12 Goblet Squats 45/25lbs
My rounds/reps: 4 rds + 3 HPC = 147 reps
I used 85#, 20" step ups, regular push ups and 25# goblet squats. My hands were killing me, so each hang power clean was more and more pain. I taped up under my gloves but still ended up losing the top of a blister from yesterday. Ah well, it'll be toughened up by Monday.
Rest exactly 2min after WOD
then
“FINISHER”
Max Reps Hang Power Cleans Unbroken at WOD wt. Can only Rest in Rack and Hang
My reps: 15 @ 85#
Strength today was bench press immediately followed by hang power cleans:
7 @ 65/65
5 @ 70/75
4 @ 75/85
3 @ 80/90
3 @ 80/90
Wednesday, May 11, 2016
Two days in a row!
What? Me blogging regularly? Probably a fluke. Ha!
So today we had 15 min and choice of several options, one of which was 100 pull ups. It's been a long time since I've done 100 pull ups. I started into it with the idea of "as many as possible", hoping I could get to 100. I got to 80 and decided to stop...until Breck saw me resting and asked where I was. Back to the bar to finish up my 100. I made it in 14:43. When I got home I discovered some blisters. My gloves are apparently not tight enough and did some moving around/sliding.
Shampoo in an open blister is like fire, just FYI.
WOD:
For Time:
250m Row or 200m Run
200m Run or 250m Row (opposite of last)
500m Row or 400m Run (opposite of last)
400m Run or 500m Row (opposite of last)
1000m Row or 800m Run (opposite of last)
800m Run or 1000m Row (opposite of last)
** Athletes Choice can Start at Top and Work Down or Start at Bottom and Work Up**
My time: 19:38, Rx
I started with the 1000m row and went down. My running felt like a nightmare today. Like how you can't run in a nightmare no matter how hard you try. Yeah, that. But I DID IT!
Cooled down with 50 sit ups and 50 squats. Trying to do this every day if I have time. Extra can't hurt, right?
So today we had 15 min and choice of several options, one of which was 100 pull ups. It's been a long time since I've done 100 pull ups. I started into it with the idea of "as many as possible", hoping I could get to 100. I got to 80 and decided to stop...until Breck saw me resting and asked where I was. Back to the bar to finish up my 100. I made it in 14:43. When I got home I discovered some blisters. My gloves are apparently not tight enough and did some moving around/sliding.
Shampoo in an open blister is like fire, just FYI.
WOD:
For Time:
250m Row or 200m Run
200m Run or 250m Row (opposite of last)
500m Row or 400m Run (opposite of last)
400m Run or 500m Row (opposite of last)
1000m Row or 800m Run (opposite of last)
800m Run or 1000m Row (opposite of last)
** Athletes Choice can Start at Top and Work Down or Start at Bottom and Work Up**
My time: 19:38, Rx
I started with the 1000m row and went down. My running felt like a nightmare today. Like how you can't run in a nightmare no matter how hard you try. Yeah, that. But I DID IT!
Cooled down with 50 sit ups and 50 squats. Trying to do this every day if I have time. Extra can't hurt, right?
Tuesday, May 10, 2016
Checking in...
Still going strong on the "diet". And actually it's going much better than I had imagined. I'm continuing to lose, gradually. Every day I tell myself, "you've got this!" It feels like I can do this forever. And maybe I will. I miss beer, but I miss it less and less. I don't miss feeling like crap on Saturday mornings. With the limited wine and vodka/sodas I've been drinking, I feel like I'm okay without the beer. Though, I honestly miss the taste of it, I don't miss the bloat and fullness, and stuffy nose (probably allergic to hops if we are being honest here).
Anyway, enough about me losing all this fat!!! :)
WOD:
3 RFT
5 OHS 95/65 RX+ 125/85 55+ 75/55
6 Front Rack Lunges (stationary, alt 3 each leg)
5 SDHP
6 Over Bar Burpees
Rest 3min after 3 rds complete
2 RFT
5 OHS
6 Front Rack Lunges
5 SDHP
6 Over Bar Burpees
Rest 2min after 2rds complete
1 RFT
5 OHS
6 Front Rack Lunges
5 SDHP
6 Over Bar Burpees
My scores: Masters Rx
1 = 5:00
2 = 3:31
3 = 1:23
Total Time 14:54 – 5:00 rest = 9:54
Strength today was OHS. Used to love going heavy on these but now I'm just glad to do them at medium weights with awesome form.
7-5-4-2-4 @ 55-65-75-80-85
Anyway, enough about me losing all this fat!!! :)
WOD:
3 RFT
5 OHS 95/65 RX+ 125/85 55+ 75/55
6 Front Rack Lunges (stationary, alt 3 each leg)
5 SDHP
6 Over Bar Burpees
Rest 3min after 3 rds complete
2 RFT
5 OHS
6 Front Rack Lunges
5 SDHP
6 Over Bar Burpees
Rest 2min after 2rds complete
1 RFT
5 OHS
6 Front Rack Lunges
5 SDHP
6 Over Bar Burpees
My scores: Masters Rx
1 = 5:00
2 = 3:31
3 = 1:23
Total Time 14:54 – 5:00 rest = 9:54
Strength today was OHS. Used to love going heavy on these but now I'm just glad to do them at medium weights with awesome form.
7-5-4-2-4 @ 55-65-75-80-85
Tuesday, May 3, 2016
The Bug
Well, some days you're the windshield, some days you're the bug.
Today I just want to crawl back into bed (alone) and get some real sleep.
I've created a monster. When my husband was out of town back in March, I let the dog sleep on the bed, at my feet. When hubster returned home, he says, "Oh let her stay in the bed". So I did. And she began to creep up between us. Which didn't set well with me. So, back to my feet she went. And then she got smart and decided if she went over on his side of the bed, she could stay. Well guess what? He scoots over on my side of the bed to accommodate "the princess." She's taking up half a king sized bed, and he's taking more than half of my half! Consequently, I'm ending up on the EDGE of the bed, on my side, unable to move or spread out or turn over without bumping into him.
In other words, I'm not sleeping.
It ends tonight. She's going back to her dog bed. No amount of puppy-dog eyes from her or my husband will convince me otherwise. Done!
WOD:
10min AMRAP:
5 Jerks 155/105, RX+ 205/135, 55+ 125/85
or
5 Strict HSPU RX+, 5 Strict Parallette HSPU, 55+ 5 Strict 4″ rise
10 Barbell Push-ups
30 Double-unders
My rounds: 4 + 5 Jerks
I used 85# for the jerks (Masters Rx weight - ha!), regular push ups and legit, badass double unders! They've been pretty good lately, since I returned to my Buddy Lee rope. Oh, I'll never be as good as B with the doubles but I'm feeling decent about them.
Strength was Bench Press. Not my best, but I participated
7-5-4-2-4 @ 75-80-85-87-85
Today I just want to crawl back into bed (alone) and get some real sleep.
I've created a monster. When my husband was out of town back in March, I let the dog sleep on the bed, at my feet. When hubster returned home, he says, "Oh let her stay in the bed". So I did. And she began to creep up between us. Which didn't set well with me. So, back to my feet she went. And then she got smart and decided if she went over on his side of the bed, she could stay. Well guess what? He scoots over on my side of the bed to accommodate "the princess." She's taking up half a king sized bed, and he's taking more than half of my half! Consequently, I'm ending up on the EDGE of the bed, on my side, unable to move or spread out or turn over without bumping into him.
In other words, I'm not sleeping.
It ends tonight. She's going back to her dog bed. No amount of puppy-dog eyes from her or my husband will convince me otherwise. Done!
WOD:
10min AMRAP:
5 Jerks 155/105, RX+ 205/135, 55+ 125/85
or
5 Strict HSPU RX+, 5 Strict Parallette HSPU, 55+ 5 Strict 4″ rise
10 Barbell Push-ups
30 Double-unders
My rounds: 4 + 5 Jerks
I used 85# for the jerks (Masters Rx weight - ha!), regular push ups and legit, badass double unders! They've been pretty good lately, since I returned to my Buddy Lee rope. Oh, I'll never be as good as B with the doubles but I'm feeling decent about them.
Strength was Bench Press. Not my best, but I participated
7-5-4-2-4 @ 75-80-85-87-85
Monday, May 2, 2016
"I've got goals!"
Every day for the last three weeks, I've said to myself, "This time, I'm doing it...I've got goals and nothing is going to stop me - I've got this!" And you know what? It's working!! I'm faithfully sticking to my plan and consistently losing pounds. (Hopefully pounds of pure fat.)
Don't get me wrong. There are days when I want to go buy a keg of my favorite beer and just dive in head first. But it's not worth it. I'm focused, and ready to succeed. I miss my beer, but I'm doing okay with the occasional vodka soda, or some delicious red wine here and there.
Meal planning and prep takes some thought, time and effort, but I'd rather do that than feel like shit about myself every morning when I look in the mirror.
WOD:
3 RFT
Row 500
10 C2B Pull-ups RX+ 5 MUs (Ring or Bar)
10 Thrusters 115/75lbs RX+ 5 Thrusters 185/125
My time: 13:30 w/55#
I scaled the thrusters. Yeah, I know this was a masters workout. But me and thrusters, we go way back on the hate train. I tolerated them today for the sake of getting a workout in, but 55# was all I wanted, and it was plenty. I did them all unbroken. Now if I could just force myself to do 10 unbroken pull ups. Ha ha!
Strength was back squats. I didn't go with the required percentages.
Don't get me wrong. There are days when I want to go buy a keg of my favorite beer and just dive in head first. But it's not worth it. I'm focused, and ready to succeed. I miss my beer, but I'm doing okay with the occasional vodka soda, or some delicious red wine here and there.
Meal planning and prep takes some thought, time and effort, but I'd rather do that than feel like shit about myself every morning when I look in the mirror.
WOD:
3 RFT
Row 500
10 C2B Pull-ups RX+ 5 MUs (Ring or Bar)
10 Thrusters 115/75lbs RX+ 5 Thrusters 185/125
My time: 13:30 w/55#
I scaled the thrusters. Yeah, I know this was a masters workout. But me and thrusters, we go way back on the hate train. I tolerated them today for the sake of getting a workout in, but 55# was all I wanted, and it was plenty. I did them all unbroken. Now if I could just force myself to do 10 unbroken pull ups. Ha ha!
Strength was back squats. I didn't go with the required percentages.
Tuesday, April 26, 2016
Geez...
So, I have let almost another month pass by without blogging. Not sure why I can't keep up with this.
What's been going on? Well, I started a "diet" a couple weeks ago. I hate calling it a diet, but that's what it is. I need to lose some weight, so I decided to change things up a bit.
I'm not doing Paleo.
I'm not doing Zone.
I'm not doing Atkins. None of that.
I just took a look at what I'd been eating and drinking (I always track my food) and decided that if I cut calories, cut fat, add in a few carbs and a lot of protein, maybe things would change. So, the first thing to go was my beer. It's high in calories. It's high in carbs which in and of itself is not horrible, but not the kind of carbs I need right now. I'm somewhere in the area of 1550 calories a day, about 25% carbs, 35% Protein & 40% fat. That sounds ridiculous typed out, but when I looked back at my tracking the fat % was WAY higher than that, on average 20c/20p/60f. 60% of my diet was coming from fat. YIKES.
Anyway, I'm finally having some success at losing a few pounds. Hopefully it's pure fat. Ha ha! When I hit a plateau, I'll cut the fat a little more, and tweak the protein and carbs. I'm committed this time...tired of failing. And, although I really miss my beer, I've done okay with the occasional red wine or vodka/soda.
Anyway, I came here to write that I hit a PR yesterday, without even knowing it. I got a 120# push press fairly easily. Sometimes ignorance is bliss. I had no idea I was going for a PR so it seemed like no big deal.
Today's WOD:
For Time:
21cal Row
21 T2B
21 Squat Cleans 95/65lbs RX+ 115/75 55+ 75/55
21 Ring Dips 55+ Bar Dips
15cal Row
15 T2B
15 Squat Cleans 115/75lbs RX+ 135/95 55+ 95/65
15 Ring Dips 55+ Bar Dips
9cal Row
9 T2B
9 Squat Cleans 135/95 RX+ 165/115 55+ 115/75
9 Ring Dips 55+ Bar Dips
My time: 20:35
I subbed GHD sit ups in place of Toes to Bar, and parallette dips in place of ring dips. My weights for the squat cleans were 65, 75, & 85.
Our strength today was Front Squat. I did not hit a new PR on this.
5@85
2@105
2@115
1 ea @ 120-125-135-150
What's been going on? Well, I started a "diet" a couple weeks ago. I hate calling it a diet, but that's what it is. I need to lose some weight, so I decided to change things up a bit.
I'm not doing Paleo.
I'm not doing Zone.
I'm not doing Atkins. None of that.
I just took a look at what I'd been eating and drinking (I always track my food) and decided that if I cut calories, cut fat, add in a few carbs and a lot of protein, maybe things would change. So, the first thing to go was my beer. It's high in calories. It's high in carbs which in and of itself is not horrible, but not the kind of carbs I need right now. I'm somewhere in the area of 1550 calories a day, about 25% carbs, 35% Protein & 40% fat. That sounds ridiculous typed out, but when I looked back at my tracking the fat % was WAY higher than that, on average 20c/20p/60f. 60% of my diet was coming from fat. YIKES.
Anyway, I'm finally having some success at losing a few pounds. Hopefully it's pure fat. Ha ha! When I hit a plateau, I'll cut the fat a little more, and tweak the protein and carbs. I'm committed this time...tired of failing. And, although I really miss my beer, I've done okay with the occasional red wine or vodka/soda.
Anyway, I came here to write that I hit a PR yesterday, without even knowing it. I got a 120# push press fairly easily. Sometimes ignorance is bliss. I had no idea I was going for a PR so it seemed like no big deal.
Today's WOD:
For Time:
21cal Row
21 T2B
21 Squat Cleans 95/65lbs RX+ 115/75 55+ 75/55
21 Ring Dips 55+ Bar Dips
15cal Row
15 T2B
15 Squat Cleans 115/75lbs RX+ 135/95 55+ 95/65
15 Ring Dips 55+ Bar Dips
9cal Row
9 T2B
9 Squat Cleans 135/95 RX+ 165/115 55+ 115/75
9 Ring Dips 55+ Bar Dips
My time: 20:35
I subbed GHD sit ups in place of Toes to Bar, and parallette dips in place of ring dips. My weights for the squat cleans were 65, 75, & 85.
Our strength today was Front Squat. I did not hit a new PR on this.
5@85
2@105
2@115
1 ea @ 120-125-135-150
Tuesday, March 29, 2016
Yikes!
With a Continously Running Clock:
0:00-2:00 Run 400m to Max Double Unders
2:00-12:00 Establish a 1 RM Bench Press (work as a team here at benches)
12:00-14:00 Max Reps Hand Release Push- Ups
14:00-24:00 Establish a Max Cluster of 1 Power Snatch to 1 OHS to 1 Hang Squat Snatch
24:00-28:00 Run 800m to Max Knees to Elbows
28:00-31:00 Max Reps Irish KettleBell Swings = 1 Russian Swing + 1 American Swing = 1 Irish Swing
Okay this one was fun. I knew I'd never make it to double unders so I put my rope away before we even started! Ha ha! I feel like I did pretty well, considering my slow-ass running. I subbed a 600m run for the 800 so I could get a few knees to elbows in. A good morning!
400m run = 2:00
Double Unders = 0
Bench = 100#
HR Push Ups = 27
Pwr Snatch/OHS/Sq Snatch = 80#
600m run = 3:30
K2E = 5
Irish KBS = 22
0:00-2:00 Run 400m to Max Double Unders
2:00-12:00 Establish a 1 RM Bench Press (work as a team here at benches)
12:00-14:00 Max Reps Hand Release Push- Ups
14:00-24:00 Establish a Max Cluster of 1 Power Snatch to 1 OHS to 1 Hang Squat Snatch
24:00-28:00 Run 800m to Max Knees to Elbows
28:00-31:00 Max Reps Irish KettleBell Swings = 1 Russian Swing + 1 American Swing = 1 Irish Swing
Okay this one was fun. I knew I'd never make it to double unders so I put my rope away before we even started! Ha ha! I feel like I did pretty well, considering my slow-ass running. I subbed a 600m run for the 800 so I could get a few knees to elbows in. A good morning!
400m run = 2:00
Double Unders = 0
Bench = 100#
HR Push Ups = 27
Pwr Snatch/OHS/Sq Snatch = 80#
600m run = 3:30
K2E = 5
Irish KBS = 22
Sunday, March 27, 2016
Finally!
I've been "training" for a couple months now for the Aquarium 5k run. I know...training for a 5k. Laughable. But I have had a zillion set-backs in the past year. Stress fractures, pneumonia, plantar faciitis, achilles strain, and on and on. So, I started back with some walk/run intervals and have slowly built back up to running any distance at all.
Today I went out and ran an entire 5k, non-stop for the first time in over a year. It felt ridiculously good and I really think I could have gone longer. But for now, I'm happy with this. The Aquarium run is a week away and I'm ready for it.
My goal now is to get in a 5k every week if possible. We shall see.
Anyway, my time today was 36:10. Not a world record, but I'm pleased with it!
Today I went out and ran an entire 5k, non-stop for the first time in over a year. It felt ridiculously good and I really think I could have gone longer. But for now, I'm happy with this. The Aquarium run is a week away and I'm ready for it.
My goal now is to get in a 5k every week if possible. We shall see.
Anyway, my time today was 36:10. Not a world record, but I'm pleased with it!
Wednesday, March 16, 2016
Happy Hump Day!
So, last weekend we headed over to Eureka Springs for the annual St Patrick's day parade. What a crew! We had perfect weather for the parade and I managed to contain myself and not drink too much beer. Well, I drank enough. Let's just say that. But I'm behaving myself for now. Until some time in mid-April. Gotta stay on track with healthy eating, and that includes no beer. Just the occasional wine here and there.
Athletes Choice of:
Max Reps Barbell Hang Clean & Jerks (S2O) 135/95 RX+ 175/110 55+ 115/75
or
Max Reps Dumbbell or KB Hang Clean & Jerks (S2O) 55/35 RX+ 70/45 55+ 45/25
**Catch, every time you drop the Bar, DB or KBs perform -10 Over Bar Burpees
My reps: 33 @ 75#
Went with 75# and was surprised how quickly I fatigued. I managed sets of 10 before deciding to suffer through burpees. Ended up doing 3 sets of burpees. Ick. Anyway, I worked up a good sweat and feel like I got a good workout.
Rest 3min and strip bar of weights or grab a barbell if using DB or KBs
“Finisher”
2min Max Barbell S2O (can set bar down and rest or rest in front, back rack or hang)
Post reps and burpees for AMRAP and reps for “Finisher” to responses.
My reps: 60
So, today's workout was just retarded. Sorry, Dennis. But really, it turned out to be just about like I thought it would. Me doing shit tons of burpees.
11min AMRAP:Athletes Choice of:
Max Reps Barbell Hang Clean & Jerks (S2O) 135/95 RX+ 175/110 55+ 115/75
or
Max Reps Dumbbell or KB Hang Clean & Jerks (S2O) 55/35 RX+ 70/45 55+ 45/25
**Catch, every time you drop the Bar, DB or KBs perform -10 Over Bar Burpees
My reps: 33 @ 75#
Went with 75# and was surprised how quickly I fatigued. I managed sets of 10 before deciding to suffer through burpees. Ended up doing 3 sets of burpees. Ick. Anyway, I worked up a good sweat and feel like I got a good workout.
Rest 3min and strip bar of weights or grab a barbell if using DB or KBs
“Finisher”
2min Max Barbell S2O (can set bar down and rest or rest in front, back rack or hang)
Post reps and burpees for AMRAP and reps for “Finisher” to responses.
My reps: 60
Thursday, March 10, 2016
Old School CF WOD
Today was a good old-fashioned style WOD. Seems like we used to have so many more workouts with this format. Tons of running and a couple of elements in between, where you have to set a pace and stay with it. I miss this type of workout and wish we did more of them. I feel like I'd be in better shape. But whatever. It was fun.
I know it didn't look like I was having fun during the workout, but I was. I kept a positive attitude through the entire thing (thank you Breck, for the occasional reminders).
For Time:
Run 400m
8 Pull-Ups
16 KBS 55/35 or 70/55lbs
Run 600m
12 Pull-Ups
24 KBS 55/35 or 70/55lbs
Run 800m
16 Pull-Ups
32 KBS 55/35 or 70/55lbs
Run 600m
12 Pull-Ups
24 KBS 55/35 or 70/55lbs
Run 400m
8 Pull-Ups
16 KBS 55/35 or 70/55lbs
Rest 2min
“Finisher”
30 Burpees for time
My time: 35:41, RX!
I had taken a look at the workout as it was written and calculated that it would take me somewhere around 38 minutes to finish. Much to my surprise, I finished quite a bit sooner than that. Pretty proud of that, even though some people finished before the 20 minute mark. Stephanie! Geez!
I did NOT want to do the finisher. But I had so much "encouragement" I couldn't walk away. Jennifer and B stayed around to make sure I finished. I would not want B as a coach - she would kill me!! Ha ha!
My time on the 30 burpees: 4:07
All in all, a fun morning, and I didn't even mind not doing barbell work!
I know it didn't look like I was having fun during the workout, but I was. I kept a positive attitude through the entire thing (thank you Breck, for the occasional reminders).
For Time:
Run 400m
8 Pull-Ups
16 KBS 55/35 or 70/55lbs
Run 600m
12 Pull-Ups
24 KBS 55/35 or 70/55lbs
Run 800m
16 Pull-Ups
32 KBS 55/35 or 70/55lbs
Run 600m
12 Pull-Ups
24 KBS 55/35 or 70/55lbs
Run 400m
8 Pull-Ups
16 KBS 55/35 or 70/55lbs
Rest 2min
“Finisher”
30 Burpees for time
My time: 35:41, RX!
I had taken a look at the workout as it was written and calculated that it would take me somewhere around 38 minutes to finish. Much to my surprise, I finished quite a bit sooner than that. Pretty proud of that, even though some people finished before the 20 minute mark. Stephanie! Geez!
I did NOT want to do the finisher. But I had so much "encouragement" I couldn't walk away. Jennifer and B stayed around to make sure I finished. I would not want B as a coach - she would kill me!! Ha ha!
My time on the 30 burpees: 4:07
All in all, a fun morning, and I didn't even mind not doing barbell work!
Tuesday, March 8, 2016
Third Day
I've been reading a book about a Quaker family who was part of the underground railroad, and helped hundreds of slaves escape to freedom. Anyway, I learned the Quakers then (maybe even now?) didn't call the days by name like we do, they just used "first day, second day, third day, etc." for the days of the week. Tuesday is Third Day.
Trivia. I'm a virtual encyclopedia of useless trivia. :)
Anyway, in keeping with the Quaker calendar, this is my third day for working out this week, if you count my 5k run on Sunday.
14min AMRAP:
2 Burpee Strict Chin-Ups (dead hang 1st) RX+2 Muscle-Ups 55+ 2 Burpee Chin-Ups
4 Power Cleans 135/95 RX+ 165/115 55+ 105/70
8 Box Jumps 24/20″ 55+ Box Jumps or Step- Ups OK
12 Wallballs 20/14lbs 10/9′ 55+ 20/10 9′
My total: 4 rds + 6 box step ups
Ok, I almost go to say "Rx" today, but since I did step-ups instead of jumps, no go. I did the 95# and the 14# wallball, AND strict chin-ups. This one was way more fun than I thought it would be, and I got much further than I anticipated. So, it's a win.
Strength today: Cleans
3 touch & go power cleans x 5 @ 85#
2 touch & go squat cleans x 5 @ 95
1 squat clean x 5 @ 115
I'm sure I've said this before, but I just love squat cleans!
Trivia. I'm a virtual encyclopedia of useless trivia. :)
Anyway, in keeping with the Quaker calendar, this is my third day for working out this week, if you count my 5k run on Sunday.
14min AMRAP:
2 Burpee Strict Chin-Ups (dead hang 1st) RX+2 Muscle-Ups 55+ 2 Burpee Chin-Ups
4 Power Cleans 135/95 RX+ 165/115 55+ 105/70
8 Box Jumps 24/20″ 55+ Box Jumps or Step- Ups OK
12 Wallballs 20/14lbs 10/9′ 55+ 20/10 9′
My total: 4 rds + 6 box step ups
Ok, I almost go to say "Rx" today, but since I did step-ups instead of jumps, no go. I did the 95# and the 14# wallball, AND strict chin-ups. This one was way more fun than I thought it would be, and I got much further than I anticipated. So, it's a win.
Strength today: Cleans
3 touch & go power cleans x 5 @ 85#
2 touch & go squat cleans x 5 @ 95
1 squat clean x 5 @ 115
I'm sure I've said this before, but I just love squat cleans!
Friday, March 4, 2016
TGIF!
This has been a good week! I made it to the 5 am class all five days, and I went out and did a 35 min running/walking intervals workout yesterday afternoon. I'm almost backup to a 5k, BUT, I need to run the entire thing, not walk. I mean...I need to get back to where I used to be. A 5k should be nothing to me. I'll get there!
So today was CF Games WOD 16.2, in which I had very little interest. I mean, yeah, if I had been signed up for the open I would have been peeing myself over it. 4 min to complete 25 TTB, 50 Double Unders and 15 Squat Cleans. Then if you finish in the time limit you get to go another round with fewer cleans at a heavier weight. I likely would have been somewhere around 30 double unders at the 4 min mark. But we will never know, because I didn't do it!
I chose to work on my favorite lift today: Squat Cleans
5 @ 55
5 @ 65
5 @ 75
4 @ 80
4 @ 85
3 @ 95
2 @ 105
1 ea @ 115-120-125-130-135
Still not back up to my old PR of 145, but felt really, really good to do this many squat cleans and nail 99% of them. I had one that felt a little "forward on the toes" but other than that, they felt awesome. I love when the bar lands solidly on my shoulders, fast elbows out, and already in almost a full squat when the bar hits. It's just such an awesome feeling!
Afterward, I watched Shannon for a while on her first attempt at 16.2 and then I decided I had time to do 50 GHD Sit-ups...so I did!
TGIF!!
So today was CF Games WOD 16.2, in which I had very little interest. I mean, yeah, if I had been signed up for the open I would have been peeing myself over it. 4 min to complete 25 TTB, 50 Double Unders and 15 Squat Cleans. Then if you finish in the time limit you get to go another round with fewer cleans at a heavier weight. I likely would have been somewhere around 30 double unders at the 4 min mark. But we will never know, because I didn't do it!
I chose to work on my favorite lift today: Squat Cleans
5 @ 55
5 @ 65
5 @ 75
4 @ 80
4 @ 85
3 @ 95
2 @ 105
1 ea @ 115-120-125-130-135
Still not back up to my old PR of 145, but felt really, really good to do this many squat cleans and nail 99% of them. I had one that felt a little "forward on the toes" but other than that, they felt awesome. I love when the bar lands solidly on my shoulders, fast elbows out, and already in almost a full squat when the bar hits. It's just such an awesome feeling!
Afterward, I watched Shannon for a while on her first attempt at 16.2 and then I decided I had time to do 50 GHD Sit-ups...so I did!
TGIF!!
Tuesday, March 1, 2016
Super Tuesday!
Hey y'all - get out and vote today if you're in on of the Super Tuesday states!
3 RFT:
Run 400m
20 KBS 55/35lbs RX+ 70/55lbs 55+ 45/25lbs
10 Burpee Box Jumps 24/20″ RX+ 30/24
My time: 17:04
I almost got to write "Rx" today, but alas, step-ups were scaled today. Sometimes they're Rx. Oh well, I worked my bootie off today! I made sure when I took a rest break, which was only like 4 times, they were 5-6 seconds - I watched the clock. I did the first round and last round of kettlebells unbroken. Not sure wtf happened in round 2 but I did 10 and 10. Felt good to do a running WOD.
Strength today was back squats
8-4-2-2-2-8 @ 105-125-145-145-145-105
Need to get my squats numbers back up there!!
3 RFT:
Run 400m
20 KBS 55/35lbs RX+ 70/55lbs 55+ 45/25lbs
10 Burpee Box Jumps 24/20″ RX+ 30/24
My time: 17:04
I almost got to write "Rx" today, but alas, step-ups were scaled today. Sometimes they're Rx. Oh well, I worked my bootie off today! I made sure when I took a rest break, which was only like 4 times, they were 5-6 seconds - I watched the clock. I did the first round and last round of kettlebells unbroken. Not sure wtf happened in round 2 but I did 10 and 10. Felt good to do a running WOD.
Strength today was back squats
8-4-2-2-2-8 @ 105-125-145-145-145-105
Need to get my squats numbers back up there!!
Friday, February 26, 2016
CF Open WOD 16.1
Ok. I did not sign up for The Open. This is the third year I've skipped it. 2014, I had eye surgery, which demanded no exercise while healing; 2015 I had pneumonia, bronchitis and just generally felt like hell.
This year, quite honestly, I feel like I've just let myself go. That is shocking to actually put into print. As I type this, and put it out there, I feel like it should motivate me to do something about it.
What I mean is, I haven't been lifting as heavy as I should/could. I've been scaling almost every WOD, when I really should be pushing harder and trying to do the harder/heavier stuff. I've just kind of thrown my hands up and said, "I'm old". You know what? Fuck that!! I'm not old...I'm 52. I don't know where I let the "old" get into my head, but it did. I've got to re-engage and get my mind back in the right place and start giving a damn again. I let myself get discouraged about a year ago and I just settled in to that mindset. It stops now!
Now, this doesn't mean I'm signing up for the Open. No - It just means I'm taking a different approach - I'm going to start being a little more honest with myself and work harder when I want to slack off.
So there!
Open WOD 16.1
Women lunge 65 lb.
My score: 4 rds + 4 pull ups into round 5 = 126 reps
Scaled with 55# front rack lunges, kipping pull ups
The killer on this is the lunges. The pull ups were almost a relief at the end of the round. I had no preconceived notion of how many rounds I would get, but feel like I put in a good effort.
This year, quite honestly, I feel like I've just let myself go. That is shocking to actually put into print. As I type this, and put it out there, I feel like it should motivate me to do something about it.
What I mean is, I haven't been lifting as heavy as I should/could. I've been scaling almost every WOD, when I really should be pushing harder and trying to do the harder/heavier stuff. I've just kind of thrown my hands up and said, "I'm old". You know what? Fuck that!! I'm not old...I'm 52. I don't know where I let the "old" get into my head, but it did. I've got to re-engage and get my mind back in the right place and start giving a damn again. I let myself get discouraged about a year ago and I just settled in to that mindset. It stops now!
Now, this doesn't mean I'm signing up for the Open. No - It just means I'm taking a different approach - I'm going to start being a little more honest with myself and work harder when I want to slack off.
So there!
Open WOD 16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Women lunge 65 lb.
My score: 4 rds + 4 pull ups into round 5 = 126 reps
Scaled with 55# front rack lunges, kipping pull ups
The killer on this is the lunges. The pull ups were almost a relief at the end of the round. I had no preconceived notion of how many rounds I would get, but feel like I put in a good effort.
Tuesday, February 23, 2016
"Allergic to Rain"
Ok, I have to confess, I was super excited to see dumbbells in the workout today. We used to do a lot of dumbbell workouts, but it's been a LONG time! What I wasn't happy about was the rain! I decided to row this workout, because running in the rain just doesn't appeal to me. So, today I joined the "allergic to rain" crowd and rowed. Cost me some time, but honestly I think my rowing 500m time is spot on with my running 400m time, so maybe not.
3 RFT (15 min time cap):
Run 400m
10 R Arm Dumbbell Snatches (from Floor) or 10 R Arm KB Snatches (from Hang) 55/35lbs RX+ 70/55 55+ 45/25
10 L Arm Dumbbell Snatches (from Floor) or 10 L Arm KB Snatches (from Hang)
10 Burpee T2B
AT the 15 min time cap I was at 237m rowing the third round.
“Finisher”
5min to Establish a Max Snatch (Pwr, Sqt or Split)
**Bar can be pre-loaded prior to WOD with weight for 1st Snatch attempt, BUT once bar is loaded with weight cannot reduce!
My lifts: 65-85-90
Strength was 1 split snatch to 1 hang power snatch
my loads: 55-60-65-70-85-90
3 RFT (15 min time cap):
Run 400m
10 R Arm Dumbbell Snatches (from Floor) or 10 R Arm KB Snatches (from Hang) 55/35lbs RX+ 70/55 55+ 45/25
10 L Arm Dumbbell Snatches (from Floor) or 10 L Arm KB Snatches (from Hang)
10 Burpee T2B
AT the 15 min time cap I was at 237m rowing the third round.
“Finisher”
5min to Establish a Max Snatch (Pwr, Sqt or Split)
**Bar can be pre-loaded prior to WOD with weight for 1st Snatch attempt, BUT once bar is loaded with weight cannot reduce!
My lifts: 65-85-90
Strength was 1 split snatch to 1 hang power snatch
my loads: 55-60-65-70-85-90
Thursday, February 11, 2016
Stupid Congestion
I'm astounded that I still have chest congestion. I'm just living with it. I feel fine otherwise. Still, it is annoying.
Today's WOD was fun.
For Time:
15 KBS 55/35 RX+ 70/55 55+ 45/25
500m Row
15 KBS
Rest 3 min
For Time:
30 KBS
500m Row
My times: 3:35, and 3:35 Rx!
I was able to do all the KBS unbroken, and it's been a while since I used 35#, but it didn't feel all that heavy. My rowing needs improvement, obviously. Anyway, I enjoyed this workout.
Strength:
EMOM for 5 min, 1 Power Snatch to 1 Squat Snatch @55#
EMOM for 5 min, 1 Power Snatch to 1 Squat Snatch @65#
EMOM for 5 min, 1 Power Snatch: 2 @ 75, 3 @ 85
Today after work I'm going out to run intervals. I've signed up for a 5k in April and I need to get my butt in gear and build back up some stamina for running a 5k. I'm not walking any of it this time...last year I was so damn weak from being sick I really had to walk part of it.
Today's WOD was fun.
For Time:
15 KBS 55/35 RX+ 70/55 55+ 45/25
500m Row
15 KBS
Rest 3 min
For Time:
30 KBS
500m Row
My times: 3:35, and 3:35 Rx!
I was able to do all the KBS unbroken, and it's been a while since I used 35#, but it didn't feel all that heavy. My rowing needs improvement, obviously. Anyway, I enjoyed this workout.
Strength:
EMOM for 5 min, 1 Power Snatch to 1 Squat Snatch @55#
EMOM for 5 min, 1 Power Snatch to 1 Squat Snatch @65#
EMOM for 5 min, 1 Power Snatch: 2 @ 75, 3 @ 85
Today after work I'm going out to run intervals. I've signed up for a 5k in April and I need to get my butt in gear and build back up some stamina for running a 5k. I'm not walking any of it this time...last year I was so damn weak from being sick I really had to walk part of it.
Wednesday, February 3, 2016
Happy Hump Day!
Wow - it's COLD and WINDY!
The WOD today had running in it and I was the one wuss who decided it was too windy to go outside. So I rode the bike instead. Couldn't see the display numbers so I watched the main clock and timed myself about the average time it takes to run the posted distances. It was still a hard enough workout for me!!
My double unders felt pretty damn good today. I even had a set of 25, and could've gone more, but I stopped to breathe.
For Time:
5cal Row- 10 Doubles- 50m Run- 5 KBS 55/35lbs RX+ 70/55 55+ 45/25
10cal Row -20 Doubles-100m Run-10 KBS
20cal Row - 40 Doubles - 200m Run -20 KBS
40cal Row - 80 Doubles - 400m Run - 40 KBS
20cal Row - 40 Doubles - 200m Run - 20 KBS
10cal Row - 20 Doubles - 100m Run - 10 KBS
5cal Row - 10 Doubles - 50m Run - 5 KBS
My time: 36:10
subbed bike for run, used 25#kb
Rest 2min
“Finisher”
2min Max Ab-Mat Anchored Sit-ups or GHD Sit-ups
Total GHD = 30
The WOD today had running in it and I was the one wuss who decided it was too windy to go outside. So I rode the bike instead. Couldn't see the display numbers so I watched the main clock and timed myself about the average time it takes to run the posted distances. It was still a hard enough workout for me!!
My double unders felt pretty damn good today. I even had a set of 25, and could've gone more, but I stopped to breathe.
For Time:
5cal Row- 10 Doubles- 50m Run- 5 KBS 55/35lbs RX+ 70/55 55+ 45/25
10cal Row -20 Doubles-100m Run-10 KBS
20cal Row - 40 Doubles - 200m Run -20 KBS
40cal Row - 80 Doubles - 400m Run - 40 KBS
20cal Row - 40 Doubles - 200m Run - 20 KBS
10cal Row - 20 Doubles - 100m Run - 10 KBS
5cal Row - 10 Doubles - 50m Run - 5 KBS
My time: 36:10
subbed bike for run, used 25#kb
Rest 2min
“Finisher”
2min Max Ab-Mat Anchored Sit-ups or GHD Sit-ups
Total GHD = 30
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