Got my first rip!

Felt good to do this one. I scaled down because of the amount of pull ups and because I was scared. A quarter way through I was pissed I didn't do the Rx. I did the Rx for weight on the Thruster's (#65) and didn't move down on the band for the pull ups. Those were great advancements for me. I didn't care about the time anymore, I just wanted to get back to feeling like I was giving it my all and I felt that during the WOD.

Hopefully this week will be better than last.

Happy Memorial Day!

"Daniel"

50 pull ups (30)

Run 400 meters

21 Thruster #95/#65

Run 800 meters

21 Thrusters #95/#65

Run 400 Meters

50 pull ups (30)

19:55

"Happy Birthday Crystal and Kim"

26 Knees to Elbows

43 double unders

43 sprawls

26 OH squats

3x

24:34

I wasn't planning on going in to the box today but since I needed redeeming I felt that I could grit my teeth through the pain in my back and get a least one good WOD in for the week.

Usually OH squats are the most difficult but this time they were the easy ones, or even the knees to elbows. The sprawls still sucked! They slowed me down so much and by the last round I had to break them up into 10's. I made it through and it felt great to finish.

My head was at least back into it and I felt like I did some better work than any other day during the week. Finally!

Rest days here I come...

Noting, I did nothing of value today.

WOD

DL 5-5-3-3-3-1

155-165-165-135

I was really excited to make up this WOD from Monday and to reach a new PR. I made it through the first two rounds and then my head wasn't in it for some reason and then I popped something in my back.

It was brutal, I've never been so unfocused in a workout before, well maybe one but I don't like to remember that one. I just can't seem to make my head and body sync up with one another.

I don't know where my head has been or why I've been sucking so much with my workouts this week.

So yeah I did nothing today. Oh except cry, I cried for the first time during a WOD but that's what I do now. Cry...

Today was a tough day...emotionally, physically, professionally, and spiritually. Today is also my big brothers 30th birthday. Usually this is something to celebrate but in my world it is sad. My dad died 2 years ago on the 20th and when we were in the hospital we were concerned he would die on my brother's birthday but the Dr.'s were adamant that he would pass way before then, he simply wouldn't make it, his organs would give out, his liver wouldn't make it another week. They were right. I celebrated my dad on the beach in Hawaii, he loved the beach and it's the last place he was truly happy. It was a sad day but it didn't hit me until I got home last night from a very long and difficult day at work to a delivery of a dozen white roses with an orange balloon. I barely made it to the elevator before bursting into tears, I needed that release and that grief and to feel taken care of and thought about during this really intensely difficult time.

This obviously affected my mental state in the morning for my workout. Also affecting it, the lack of sleep I got and the lack of appetite I've had.

This WOD was one that doesn't look very difficult by part way through it was so difficult to move fast and I tried my hardest to speed up but I felt like a cartoon character. Mentally I was forcing myself to go there but physically I couldn't make it. The snatches were difficult but overhead stuff is hard for me. I stayed low on the weight to practice proper form but it's always difficult to not feel like you gave it your all and today I couldn't get there.

WOD

AMRAP in 12 mintues

10 back extensions

10 sit ups

5 burpees

10 2/3 rounds

Power snatches

3-3-3-3-3

45-45-55-55-60

Oh man it is rough coming back from vacation. Apparently my coach learned all about running correctly over the weekend and is teaching us, and what better way to learn than by doing, right? Problem is I'm a slow runner and it really hurts after, not to mention that after almost a week of doing nothing except lying on the beach, with the exception of a WOD at CFO, I was not really in my best shape. My body also thought it was 3am not 6am, fun!

The pull ups got me, as they always do but the rest was ok, I still have PTSD about running around the block but made it without throwing up, or feeling like I wanted to, baby steps...

"Murph" obviously scaled down...

800m run

50 pull ups

100 push ups

150 squats

800m run

22:28

Work Harder, Suck Less...

Took the week off and had a real vacation. The plan was to get out of Seattle, forget about Paleo, Crossfit and most importantly, work. Successful on all accounts, except for Crossfit. I had to visit Crossfit Oahu while I was there. I drug my friend Kaitlyn along with me for her first WOD ever and she completed it. She didn't throw up and she finished, which was great!

The guys at CFO were great, it was nice to see how they run their box and to be coached by someone different. It was enlightening and inspiring. I felt so much better after having a workout and it was great to feel part of the family again. Kailtyn loved it too and is going to check into Crossfit now that we are back on the mainland.

This was a pretty simple WOD but man, that heat is murder. I've become so spoiled by Seattle's mild climate and I'm OK with that.

Warm Up

Max Double Under in 2 minute

236 singles (although I did about 50 double unders, slowly but surely I'm making progress!)

WOD

600 m run

10 Power cleans #50

400 m run

20 power cleans

200m run

30 power cleans

13:04

Could have gone heavier on the weight but Eric was worried I might pass out b/c I wasn't used to the heat. Good man...

Can't wait to get back to SWCF tomorrow bright and early!

Crossfit'll make you jump, jump...

WOD

6 rounds for time:

5 Clean and jerks #65

30 box jumps

18:31

This was a good one to end on, it was tough doing those jumps once I hit round 5 and 6. My thighs burned all day, especially after the thrusters from Sunday.

I'm out for a week on vacation in Hawaii but I'll be visiting Crossfit Oahu for some great workouts, well maybe just 1 or 2, after all I am on vacation.

Beating myself

"Allison"

21-15-9

One armed thrusters #20

Burpees

8:10

Went up #5 on the weights which slowed me down and the fact that this was the first day back after 2 off, still, I'm happy, as I usually am when I get back to my workouts. Those burpees though, they killed.

I showed my friend Lisa how to do the WOD and now she hates me too but she's used to yoga and walking as working out so hopefully she'll catch the Crossfit bug too and learn what a real workout is like.

Let's get Dirty!

"Dirty Rodriguez"

32 pull ups/dips

32 burpees

32 double unders (96 single jumps)

32 push press

32 DU (96 singles)

32 squat cleans

32 DU (96 singles)

32 snatches

32 DU (96 singles)

32 push ups

32 pull ups/dips

26:50

It certainly was dirty. Happy freaking birthday Scott! My goal was to finish without dying and I did that much. Everything was done with #45 bar but I dropped to #25 after about 10 of the snatches, overhead stuff is still really difficult for me and I've never wanted to be able to do a double under more than in this WOD.

There is nothing else to say, pain set in after about 3 hours and I was glad for that, felt good and sore the rest of the day and had a cheat meal of quesadillas, beer and Nutter Butters to celebrate.

It's been a while

Today was tough and this was a great gift on my way home after a tough workout early this morning, a loooooong day at work and membership class after that. It's been a while since I've seen this sun set and it reminded me of Seattle's beauty. My heart doesn't race like it used to when I see the scenery around the city anymore, but one day it will again. This is a nice start.

I'm actually feeling sore after the workout today which I also haven't experienced in a while. It's a good feeling. I also ate a lot cleaner today, no cheating at all. The appetite is slowly coming back but mostly I ate clean because I know I have to tackle "Dirty Rodriguez" bright and early tomorrow morning and I feel like that is something I may not want to have a full stomach for.

WOD

AMRAP 15 minutes

12 WallBalls, #12

10 Weighted Sit-ups, #25

12 Deadlift, #135

6 1/3

I wanted to do Rx and thought I could since DL are my strong area but I had to drop the weight to #105 after 2 rounds. Not the best but I finished and didn't have to take breaks.

Room for improvement

WOD

4 x800 m sprint

rest 3 min

3:08-3:46-3:39-3:40

I'm pretty sure I hate all things sprinting. I don't know what happened to me after the first round except vomit and no lung capacity. Compared to the first time I did this one the times are significantly different especially the first round, a minute faster! However, the inconsistent times and the fact that I went to a class later in the day and had eaten and hadn't properly hydrated could have contributed to my lack of ability to force oxygen into my lungs and keep from vomiting all over the sidewalk in rush hour, during bike to work month. Thank you Seattle... I made it through, barely feeling like I was going to, and I still feel affected even 6 hours later!

At least there is room for improvement the next time...

Bruises

These bruises are why Crossfit chicks are hardcore, unfortunately they aren't as sweet looking as they are in real life but I don't usually bruise so the fact that I have them at all says something.

Not sure where this one came from, it just appeared and I give Crossfit the credit
Farmer walks with #50 dumbells
Lovely, lovely box jumps

This may or may not have been from a person, but a Crossfit person so it counts. Although he's prolly melting in 90 degree heat so I'm getting the last laugh....

WOD

70 burpees

60 sit ups

50 KB swings #40

30 Hand stand pushups

15:28

This was pretty brutal, about burpee number 45 I wanted to quit, I had to take a few breaks (ok, a lot of breaks) with the KB swings but I made it through. I felt like I wanted to vomit in the middle of this one so that kept me going. I'm not able to do the handstand push ups yet so I did regular one's, yes the girl ones b/c my arms and shoulders were toast at this point. I finished better than I thought so GO ME! Freaking burpees! Bleh!

Push it!

WOD:
AMRAP in 20 minutes:
15 Press/Jerks #45
400M run

6 rounds, almost made 6.5 but was 5 reps short on the P/J. I could have gone heavier on the weight but having my shoulder jacked up from the strength WOD on Wed didn't feel too great so I decided to scale down. This was diffiuclt since I hate running but I pushed through and ended up doing ok once I started breathing correctly. It was also one where I felt in the middle that I was givning it all I could and I pushed myself all the way to the end. It felt awesome and I felt like I wanted to throw up after (I didn't) but that's always the sign that I worked really hard...

Long Way to go

Wednesday 5/5/10 WOD:
Strenght Day
Push Jerk
5-5-3-3-3-1-1-1-1
65-105(max rep)
I thought I was strong and was happy to find out it was just a strength day since I was pretty sore from the WOD's earlier in the week. That was until we got started and I was watching girls smaller than me jerk easily #25 more pounds. Overhead stuff is really hard so I'm glad I got to practice it, but man Crossfit girls are hardcore no matter what your size.

Looking forward to my REST day tomorrow and sleeping in!


Tuesday 5/4/10 WOD
Five rounds for time of:
50 Double unders
35 Knees to elbows
65 pound Overhead walk, 20 yards
18:00
I did this one back on Saturday, except with #60 dumbells in each hand, farmers walk instead of the overhead walk. I shaved a minute off my time this day. I tried to work on the double unders and about the 2nd round was wishing I knew how to so I didn't have to continue doing 150 regular jumps. Knees to Elbows were tough too only trying to stay hanging on the bar and for the remainder of the day my hands were sore.

Worthy

So after the past few days or weeks really of feeling completly deflated emotionally(an excellent descriptive word form a co-worker) I started working out at StoneWay Crossfit. My goal is to become part of the family and see what it's like with the intention of getting my Level 1 Cert and eventually Crossfit Kids Cert. Plus I need to get busy and doing something I love and am passionate about is a bonus.
Today's WOD:
Three rounds for time of:
15 Hang power cleans, #135/#95
15 Burpees

I did #65, couldn't quite clean #95 and #70 was tough too although if I had done #70 my time would have been slower. I loved this WOD because it was short, quick and to the point. Although most of the time I leave feeling like I could have done more and this was one of those days. I become focused on my time and how quickly I can finish without remembering that everyone is on their own skill level and competing with themselves, not each other.

This is going to be hard and challenging for me, more mentally than anything else due to my competative nature. Let's get Crossfitting!!