1/10/2013 WOD:
21-15-9
Kettlebell Swings (26 lb)
Burpees
Buy out: 1 mile run
Time: 18:23
Everyone was complaining about the burpees when they saw the WOD on the board today, but I already knew the mile run would be the death of me. Especially after having just finished 45 KB swings and burpees. That first 1/4 mile was pure torture. My legs didn't want to move. I couldn't control my breathing. My arms felt like they weight 800 lbs. It was just bad. Shortly after making the turn on the second 1/4 I started to get a good rhythm going with my pace and my breathing. I just wanted it to be over as quickly as possible.
I am more than ready for free week to be over with and to start using weights in the workouts again. It can get pretty brutal!
Heading back to Raleigh for the weekend with the boyfriend! I'm looking forward to it since the initial nerves will have passed and I know what I'm getting into when it comes to washing the trucks. Plus the weather is supposed to be amazing so I can't complain a bit about spending the morning outdoors in January. AND I get go to Lululemon and hopefully purchase a new pair of pants I have been eyeing for CrossFit and the trip to Whistler. Fingers crossed they're everything I've imagined!
Friday, January 11, 2013
Wednesday, January 9, 2013
D.N.F.
1/8/2013 WOD:
4 RFT
75 Sit-ups
50 yd Bear Crawl
400 m run
Time: DNF (1 round complete)
It took me 6 months, but I got my first DNF for a WOD. Thankfully it wasn't for lack of ability or strength, but because I couldn't stop coughing. I came back in after my run, walked right up the the trainer and said I was finished. He was actually happy I was stopped and recognized it was in my best interest to stop. I'll take a rest day today as previously planned and give it another shot tomorrow night. Hopefully by then the gunk in my lungs will be gone!
After Christmas and my birthday I'm still trying to get back into the swing of things as far as eating goes. Most of my meals are still paleo/primal, but I just can't cut the sugar cravings after overdoing it these last few weeks. Hopefully going out of town this weekend and having a good 48 hours without things easily in my reach will get me over the initial hump and back on the road to normalcy. Fingers crossed!
4 RFT
75 Sit-ups
50 yd Bear Crawl
400 m run
Time: DNF (1 round complete)
It took me 6 months, but I got my first DNF for a WOD. Thankfully it wasn't for lack of ability or strength, but because I couldn't stop coughing. I came back in after my run, walked right up the the trainer and said I was finished. He was actually happy I was stopped and recognized it was in my best interest to stop. I'll take a rest day today as previously planned and give it another shot tomorrow night. Hopefully by then the gunk in my lungs will be gone!
After Christmas and my birthday I'm still trying to get back into the swing of things as far as eating goes. Most of my meals are still paleo/primal, but I just can't cut the sugar cravings after overdoing it these last few weeks. Hopefully going out of town this weekend and having a good 48 hours without things easily in my reach will get me over the initial hump and back on the road to normalcy. Fingers crossed!
Tuesday, January 8, 2013
We're famous!
1/7/2012 LP:
Back Squat: 105 lbs
Press: 50 lbs
Sprint: 10 x 40 yds
First regular lifting Monday in a few weeks. It was great to get back to the routine! The squat felt much heavier than I was anticipating. especially since I was up 15 lbs just a few weeks back. I think I may have rushed my stretching just a bit, lesson learned. Press was a good bit harder at 50 lbs and left my wrists a bit achy, but hopefully after a few weeks at that weight I'll be able to progress and PR at 55 lbs. First night in a few weeks sprinting again because of rain and other things but it felt great. Happy to have it back in the program again!
It's free week again at PDCF and even though I've tried I cannot get a single new person to join me for a class. I did notice a one or two new faces last night in the class among all the regulars. I'm thinking our gym won't see the huge influx of people like most gyms do at the start of the year. I'd have to say most of our folks are pretty great about coming weekly and not fading out. I love that!
One last note about my beloved gym. Bree Boyce is a local girl who has had to deal with weight issues her entire life. She finally committed to getting healthy and went on to win Miss South Carolina in 2011. She was feature on 20/20 last week about maintaining her weight loss and continuing to stay active and healthy. In the feature she was shown working out and training another former beauty queen at PDCF. It's super fun seeing our place on TV!
Back Squat: 105 lbs
Press: 50 lbs
Sprint: 10 x 40 yds
First regular lifting Monday in a few weeks. It was great to get back to the routine! The squat felt much heavier than I was anticipating. especially since I was up 15 lbs just a few weeks back. I think I may have rushed my stretching just a bit, lesson learned. Press was a good bit harder at 50 lbs and left my wrists a bit achy, but hopefully after a few weeks at that weight I'll be able to progress and PR at 55 lbs. First night in a few weeks sprinting again because of rain and other things but it felt great. Happy to have it back in the program again!
It's free week again at PDCF and even though I've tried I cannot get a single new person to join me for a class. I did notice a one or two new faces last night in the class among all the regulars. I'm thinking our gym won't see the huge influx of people like most gyms do at the start of the year. I'd have to say most of our folks are pretty great about coming weekly and not fading out. I love that!
One last note about my beloved gym. Bree Boyce is a local girl who has had to deal with weight issues her entire life. She finally committed to getting healthy and went on to win Miss South Carolina in 2011. She was feature on 20/20 last week about maintaining her weight loss and continuing to stay active and healthy. In the feature she was shown working out and training another former beauty queen at PDCF. It's super fun seeing our place on TV!
Sunday, January 6, 2013
Onward and upward
1/5/2013 WOD:
8 min AMRAP
3 Push-Press (50 lb)
5 KB Slams (26 lb)
Rounds: 8
This was my first almost DNF (did not finish) workout and I still didn't complete all of it. I'm recovering from a cold and thought I was feeling up for it when 2 minutes in my throat was on fire. I opted to continue but got water after every round and took my time. After the AMRAP we were supposed to do a 6 x 25 yd prowler push at 115 lbs but I just knew the cold weather would send me over the edge so I opted to be a cheerleader instead.
As the day went on it just got better and better. The college kid and I did some clearance shopping after the WOD and hung out for the first time in days. I'm so sad she's about to head back to school for another semester! Boyfriend came over for the first of a few surprises to bring me a great plant he had gotten me for my birthday then we took his pup for a long walk. And the night capped off with a birthday dinner that boyfriend totally arranged with my family and friends at my most favorite local pizza place. I knew he had planned dinner but the location was a surprise. Even crazier was that he's pretty strict with his paleo lifestyle so he hadn't had pizza in about two years and hadn't had any sweets or baked goods since August and he indulged in both for my birthday festivities. I had such a great time with everyone and was totally worth the extra sore throat from laughing/coughing so much with everyone. Wonderful way to spend my last night at 28 and to bring in 29.
And a BIG happy birthday to little baby Roma! You're 4 years old now but I have a feeling I'll always call you baby Roma. You were an impulse decision I regretted for a good solid week but life just wouldn't have been the same without you in it. Your big sister Beane and I just can't get enough of your cuddles.
So far 29 is off to a fantastic start (cupcake for breakfast...hello, can't beat that!) and I know this year is just going to continue to get better!
8 min AMRAP
3 Push-Press (50 lb)
5 KB Slams (26 lb)
Rounds: 8
This was my first almost DNF (did not finish) workout and I still didn't complete all of it. I'm recovering from a cold and thought I was feeling up for it when 2 minutes in my throat was on fire. I opted to continue but got water after every round and took my time. After the AMRAP we were supposed to do a 6 x 25 yd prowler push at 115 lbs but I just knew the cold weather would send me over the edge so I opted to be a cheerleader instead.
As the day went on it just got better and better. The college kid and I did some clearance shopping after the WOD and hung out for the first time in days. I'm so sad she's about to head back to school for another semester! Boyfriend came over for the first of a few surprises to bring me a great plant he had gotten me for my birthday then we took his pup for a long walk. And the night capped off with a birthday dinner that boyfriend totally arranged with my family and friends at my most favorite local pizza place. I knew he had planned dinner but the location was a surprise. Even crazier was that he's pretty strict with his paleo lifestyle so he hadn't had pizza in about two years and hadn't had any sweets or baked goods since August and he indulged in both for my birthday festivities. I had such a great time with everyone and was totally worth the extra sore throat from laughing/coughing so much with everyone. Wonderful way to spend my last night at 28 and to bring in 29.
And a BIG happy birthday to little baby Roma! You're 4 years old now but I have a feeling I'll always call you baby Roma. You were an impulse decision I regretted for a good solid week but life just wouldn't have been the same without you in it. Your big sister Beane and I just can't get enough of your cuddles.
So far 29 is off to a fantastic start (cupcake for breakfast...hello, can't beat that!) and I know this year is just going to continue to get better!
Wednesday, January 2, 2013
Great programming
1/1/2013 LP:
Back Squat: 100 lb
Press: 45 lb
1/1/2013 WOD:
4 RFT
5 Negative Pull-ups
20 yd OH Walking Lunges (10 lb)
5 push-ups (2 rounds on knees)
20 sit-ups
Time: 17:30
It's nice knowing someone with a key to the gym! I started out 2013 by moving a little weight around and working on a few things I'd like to master sooner than later.
After doing the lighter squat on Saturday I decided to start my progression back a few lbs and spend a few weeks progressing again to my goal weights. I think this will help me ultimately reach my next goal of 135 and doing it much more comfortably. Next week I'll also be going back up to 50 lbs on the press for a few weeks. I'm enjoying the slower progress on the press and I can really tell I'm benefiting from it.
Knowing I wanted to get in three CF workouts this week and wanted some good rest days, I decided to come up with one on my own to do after I lifted. Already at the gym with the place mostly to yourself, why not take advantage of it, right? I decided to do lower number reps for pull-ups and push-ups and try to focus on getting better at them. I did negative pull-ups, which means I jumped up above the bar and lowered myself slowly. Doing negatives helps strengthen the muscles needed to do proper pull-ups so I'm going to be sneaking them in when possible as my goal for my first pull-up is April. As far as the push-ups I wanted to try to do as many as I could in proper form instead of from my knees. I made it through the first two rounds but couldn't get myself off the ground after that. It's going to take some work to get more proficient at push-ups!
Want to hear a funny story? I came up with my little WOD laying in bed yesterday morning knowing it was things I wanted to focus on. Got that, completely on my own I came up with it having never done anything similar. So at about 10 am a few people showed up at the gym meeting one of our trainers who came in for them even though we were closed. I had finished lifting and was about to go start my WOD just before they got started. It crossed my mind to see what they had on the board to see if I wanted to jump in instead of what I had planned.
Their WOD was the following:
4 RFT
200 m plate run
8 pull-ups
14 yd OH Walking Lunges
20 Push-ups
24 Sit-ups
The numbers might not be quite right, but pretty close. Other than the run and reps it's exactly what I had planned. Same order too! Guess I might be decent at programming, but I won't go sign up to get CrossFit certified just yet.
Just like New Years day, New Years Eve was splendid! Nice quiet night in with a fantastic dinner of brined pork chops, cooked apples, and sauteed veggies. And was even able to see the ball drop even though I've been cable free for well over a year. The magic of the internet is wonderful!
Looking forward to a fantastic 2013 and scratching items off my turning 30 bucket list!
Back Squat: 100 lb
Press: 45 lb
1/1/2013 WOD:
4 RFT
5 Negative Pull-ups
20 yd OH Walking Lunges (10 lb)
5 push-ups (2 rounds on knees)
20 sit-ups
Time: 17:30
It's nice knowing someone with a key to the gym! I started out 2013 by moving a little weight around and working on a few things I'd like to master sooner than later.
After doing the lighter squat on Saturday I decided to start my progression back a few lbs and spend a few weeks progressing again to my goal weights. I think this will help me ultimately reach my next goal of 135 and doing it much more comfortably. Next week I'll also be going back up to 50 lbs on the press for a few weeks. I'm enjoying the slower progress on the press and I can really tell I'm benefiting from it.
Knowing I wanted to get in three CF workouts this week and wanted some good rest days, I decided to come up with one on my own to do after I lifted. Already at the gym with the place mostly to yourself, why not take advantage of it, right? I decided to do lower number reps for pull-ups and push-ups and try to focus on getting better at them. I did negative pull-ups, which means I jumped up above the bar and lowered myself slowly. Doing negatives helps strengthen the muscles needed to do proper pull-ups so I'm going to be sneaking them in when possible as my goal for my first pull-up is April. As far as the push-ups I wanted to try to do as many as I could in proper form instead of from my knees. I made it through the first two rounds but couldn't get myself off the ground after that. It's going to take some work to get more proficient at push-ups!
Want to hear a funny story? I came up with my little WOD laying in bed yesterday morning knowing it was things I wanted to focus on. Got that, completely on my own I came up with it having never done anything similar. So at about 10 am a few people showed up at the gym meeting one of our trainers who came in for them even though we were closed. I had finished lifting and was about to go start my WOD just before they got started. It crossed my mind to see what they had on the board to see if I wanted to jump in instead of what I had planned.
Their WOD was the following:
4 RFT
200 m plate run
8 pull-ups
14 yd OH Walking Lunges
20 Push-ups
24 Sit-ups
The numbers might not be quite right, but pretty close. Other than the run and reps it's exactly what I had planned. Same order too! Guess I might be decent at programming, but I won't go sign up to get CrossFit certified just yet.
Just like New Years day, New Years Eve was splendid! Nice quiet night in with a fantastic dinner of brined pork chops, cooked apples, and sauteed veggies. And was even able to see the ball drop even though I've been cable free for well over a year. The magic of the internet is wonderful!
Looking forward to a fantastic 2013 and scratching items off my turning 30 bucket list!
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