New DL PR #215!!

WOD

AMRAP 3min

5 squat cleans #70

10 air balls #12

4 rounds

2 1/2-2 1/2-2 1/2-2 1/2

I was so pumped during this one because I was doing it Rx, or so I thought. At the end I realized that I had only loaded 70 on my bar not the 75 the was Rx.

I am pretty pissed about that one!!!

Monday

We're working on our new 1 rep max this week before starting a new 4 week strength program.

Press5-3-3-1-1

55-60-65-70-75

New PR #75!!

I tried for 80 and couldn't get it up.

WOD

5 rounds

50' OH lunges #30

21 burpees

15:45 Rx

This was tough but fun. In the middle of it I got in the zone and flew through the burpees, one right after the other without pausing. This happened for a few rounds and eventually I had to take breaks, but they were still quick and I got right back into it.

Rx #1 for the week!

Sunday

100 squats

50 V-ups

25 burpees

6:55

I didn't have a lot of time to workout but I wanted to do something since Sat was a rest day so I did this in my living room. It was super easy and quick! I can't remember the last time I did a WOD this short. Maybe next time I'll add more, or just increase the reps.

This weekend my roommate ran a 1/2 marathon and I went down to cheer her on. She finished in 2:16. It was amazing and even though I wasn't a part of it, watching all these people working for something really challenging was great to experience. I forgot how much I love athletic competition and the race atmosphere. It definitely was a positive experience and everyone else seemed to be feeding off that as well.

Great Job Rissa!

"If you always put limit on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." -Bruce Lee

I definitely found my weakness in Crossfit....cardio/endurance training.

50 DU (150 single skips)

400m run

5 rounds

21:21

I got a horribly painful cramp in my side the 3rd round of running which slowed me down to a jog/hop/walk for a bit and it didn't go away. I tried different things and the last round, after almost puking, I just "sprinted" to get finished with it. I'm trying to think positive about it and focus on practicing this in the future but my body hurts so much right now that all I want to do is take about 1000 milligrams of Ibuprofen and sleep.

Strength:

Press

x5 40%

x5 50%

x5 60%

25-30-40

WOD (workout of the day, or death or doom)

1 mile run

100 KB (kettlebell) DL #53

75 pull ups

50 V-ups

25 burpees

26:22

This was wicked. I had butterflies starting it because I was nervous about the run but that was pretty easy and by the time I finished the V-ups I was really looking forward to doing the burpees. The pull ups slowed me down so much after the deadlifts. I tried doing 5 at a time but couldn't make it past 2 or 3, my forearms were on fire! My abs were on fire after the V-ups and I pushed through the burpees just to get it over with. It felt great and hard and satisfying all at the same time, as all the workouts are.

There is still an ongoing argument of weather this can be counted as prescribed or not since I used a band for the pull ups.

Coach Scott-" I don't think the people who do it without the band will think it's very fair that they did it prescribed and you did it with the band and also get to call it prescribed."

Me- " Well I don't think it's fair that those certain girls thighs don't touch, and others do. So they don't really count as real people."

Do the Jerk

Strength-deloading week

DL

x5 40%

x5 50%

x5 60%

75-95-115

Metcon

"Grace on Crack"

AMRAP (As many rounds as possible) in 10min

Clean/Jerk

#65

56 times

The prescribed weight for this was #95 but I couldn't clean that so I scaled down to #65. I could have gone up to #75 or #80 and done less reps but I didn

't think about it until I was about to start. It was a good one but I don't feel like I was challenged enough. I'm pretty sure that will change tomorrow, as it always does.

On the plus side I was able to get back in the kitchen and cook some. I'm getting back on strict Paleo starting today. I may even give up beer for a while. I've had a really stressful week at work and anticipate the next few being extremely busy and stressful so I need proper nutrients and energy. I'm planning out my meals and cooking in advance since I seem to have more time at night now.

This all starts with Paleo Magic Cookie Bars!!! Thank you Cavegirl

*Except I use butter instead of coconut milk and use cashews and walnuts instead of pecans, sometimes. So yummy!

Monday 6/21

Strength:
Back Squat
x5 40%
x5 50%
x5 60%
60-75-90

Metcon:
30 wallballs #12
30 ground to overhead #45
30 KB swings #44
30 OH squat #45
30 burpees

14:21
I wanted to do this one as prescribed but I couldn't get the #65 overhead for the OH squats so I had to go down, but I was able to do prescribed for the weight on the kettlebells. I was surprised I could do that much and it wasn't as heavy as I was expecting.
We had a pretty big class this morning at Stoneway so we split up and started in different parts. I was thankful to start with the kettlebell swings and end with the ground to overheads. The overhead squats killed me, again, they are just so awkward in form and I lost a lot of time with them and of course with the burpees. Still felt good to get this one over with.

I felt sick and lightheaded during it so I knew I was pushing myself really hard and doing some good work, always a good feeling.

Strength:
DL (dead lift aka picking heavy stuff up off the ground)
x5 140
x3 160
AMRAP 180 (5)

This is my favorite lift to do and I thought I'd get more reps but I was doing them wrong. When bringing the bar back down I was doing it slowly and carefully, just tapping it on the ground and standing back up. After I completed my last set I was coached on banging it on the ground to get the momentum for the next rep, I wanted to go at it again but was encouraged not to. I'm looking forward to getting back at them next time with my new form.

Metcon:
"Tabata"
20 seconds of work, 10 seconds of rest for 4 minutes straight of:
Handstand
rest 1:30
Burpees
rest 1:30
Weighted situps #25

*85 total for burpees and situps

This was confusing to understand at first but once we got going it was awesome. By the end of the handstands I was falling all over the place and my shoulders were on fire so it was nice to switch to something else, even if they were burpees. I gave it my all with those and kept meeting my goal of 6 in 20 seconds every round, except the last 2. The sit ups killed, about half way through. That weight was getting really heavy but I refused to drop. My form was still good and I could get them done, they just took a while especially after the handstands. My biceps and shoulders are killing me. I couldn't lift my arms after but it was great!

I really love weeks like this were you feel so good about the work you're doing. I've come to realize too that Crossfit is just like life, where some weeks are harder than others and you need the easier weeks to help encourage your good work and continue to modivate you.
From where I started to where I am now is such an amazing transformation. I can't believe I love this as much as someone told me I would. It IS actually fun! It really helped bring me back to life.

Strength:

Back Squat

x5 115

x3 130

AMRAP 145 (7)

Felt really good to do this, it was hard and heavy weight but I pushed myself so hard and got 7!

Metcon:

"Elizabeth"

21-15-9

Power Clean #75

Ring dips

4:42

This a favorite, short, intense and to the point and I rocked it! It felt good.

Oh "Barbara", kind of a B...

Tuesday 6/15
Strength:
OH Press
5x #50
3x #55
AMRAP #60 (7)


Metcon:
21 Thrusters #45
15 OH squats #45
3 rounds
10:54
*I hated this, it was one of those that looked simple but kicked my butt. I couldn't get my rythm going with the OH squats and had to break them up into sets of 2-3. They are so awkward. I ran through the thrusters and actually was looking forward to getting to do them since the other option was the squats. My legs are burning today!



Monday 6/14
"Barbara"
20 pull ups
30 push ups
40 sit ups
50 squats
5 rounds
*rest 3 min in between
37:52 Rx


I hate this crazy B! This would have been almost impossible without the breaks but maybe it would have gone faster. I did realize that endurance is my weak point. I can do the short reps and quick transitions but lots of reps at low weight kill me. Hopefully I can work on this without having to run, but that's not likely.

Firsts

As the old saying goes, there is a first time for everything. This week has been just that. The first time I completed a Rx WOD without dropping weight, the first time I lapped the others in my class, the first time I finished first, and the first real live bloody rip.

Pretty gross I know, but I kinda feel like a bad ass for having it since it's a result of doing 100 pull ups.

WOD
Strength:
Back Squat
110 x3
130 x3
140 x5

Metcon:
AMRAP in 15 min
10 pull ups
10 push ups
10 sit ups
10 squats


10 1/4 rounds

I did have to do a few rounds of the push ups on my knees because my shoulders were burning but I got a carpet burn and went back to doing real ones and took breaks instead of finishing the rest of them on my knees.

I also did the WOD barefoot. I did the last reps of my back squat without shoes to practice my form and just didn't put them back on since we weren't running. It's gross to be in a gym without shoes but working out barefoot, especially the strenght stuff, is awesome. It changed my world! I may never go back. Or maybe I'll break down and start wearing Chuck's, but that's the last thing before my entrance into the cult is complete and I don't know if I'm there yet.

Movement

I'm trying to play catch up on life and with my postings...

It's been a rough weekend/beginning of the week. I've been super busy working at the bakery and trying to find time in between that and my career to figure out my Crossfit certifications when I don't have the time or money to do them and which requires that you have both to complete them.

My ultimate goal is to start up the KidsCrossfit program at Stoneway. I've been praying about this for months and asking God to open every door if this is where He wants me. Over the weekend, mostly due to stress and exhaustion I had a few breakdowns. I felt like I have been faithful in giving and patience and prayer and I wasn't hearing anything from God.

So in a couple hours this afternoon that all changed and God clearly opened every door I needed and provided me with wonderful guidance and encouragement and finances. I finally feel like I have a plan and am headed in a direction He has been planning for me to go for a very long time. I'm thinking since college. It's kinda great to see how things come full circle because God wants to teach you things along the way but always brings you back to what you know and desire.

Along those lines I've had great encouragement and praise from the family at Stoneway Crossfit. I finished my first Rx WOD (workout of the day) at the 6am class today. It was tough but I was determined not to drop in weight and to finish. I also realized my new least favorite thing is running with a medicine ball, it's completely awkward and after doing snatches your arms are on fire.

catch up on WOD's:

Sat/Sun rest days

Monday 6/7

Strength:

DL (deadlift)

x3 130

x3 150

x3/AMRAP 170 (5)

Metcon:

5 rounds

5 DL R arm

5 DL L arm

10 box jumps

10 pullups

9:46

Tuesday 6/8

Strength:

Press

x3 45

x3 50

x3/AMRAP 55 (9)

Metcon:

AMRAP in 3 min

Press (27)

rest 3 minutes

Push press (40)

rest

Push Jerk (35)

Total: 102- that was super hard but I didn't have to set the bar down at all and therefore didn't have to do burpees!

Wed 6/9

WOD

21-18-15-12-9

Power snatch #45

run 200 m w/ #12 medicine ball

15:33

Tomorrow is a rest day and I'm looking forward to it. Might head it after work to try some handstand push ups, pull ups or double unders. We'll see...

(Paelo cookies)

Thursday was a rest day, I also took a sick day from work and in between naps I experimented in the kitchen.

My go-to Paleo dessert is always going to be the Primal Magic Cookie Bars but I wanted to try this recipe because of all the reviews for them online.

4 cups chopped almond

2 cups chopped walnuts

1 cup Organic honey, heated

1 cup dried fruit-I used cranberry's

1 teaspoon cinnamon

I cut the recipe in half since I knew I'd be the only one eating them. I used almond meal instead of the chopped almonds b/c I had it. I also used a little butter to help hold everything together b/c I started to run out of honey.

They turned out, if you aren't allowed to eat anything else. They were drier than the original recipe stated but I think that was b/c I used almond meal and was short on the honey. Nonetheless they work in a pinch. My favorite until further notice is still going to be the cookie bars.

I wasn't feeling much better on Friday but I wanted to get a workout in before the weekend. So I was glad to see we were focusing on strength stuff still.

Strength

Back Squat PR #180 (160, working weight)

x5 65%

x5 75%

x5 or AMRAP 85%

105-120-140 (5)

That was super hard and I squatted 7 with my last number but didn't sub parallel so they didn't count.

Metcon

150 walballs #12

8:44

Last time I did this my time was 5:46, I'm pretty sure I used a lighter ball or cheated somewhere along the way, I don't know why my times would have been so different otherwise.

I was toast at the end.

Progress

This is the belt loop I used when I first started Crossfit









This is the belt loop I'm at now (I had to make a new one b/c I ran out)





This week has been a good week for workouts. During June at SWCF we are focusing on strength, so lots of that and then MetCon's on top. It's tough but fun!

Tuesday
Strength
OH Press (PR #70)
85% of PR as many times as possible
#50- 10reps

Metcon
AMRAP 3min
5KB #20/5 burpees/10 Squat hops
rest 1:30
x4
3 2/3-3 2/3-3 2/3-3 1/3

This was tougher than I thought, my quads were burning after the 2nd round of squat hops. I tried to make it to 4 full rounds each time but couldn't force my body to go there.

Wednesday
Strength
DL (PR #210)
5-5-AMAP
125-145-160 (8)

That got really heavy, really fast but felt good to lift that weight again since the last DL WOD I didn't finish.

Metcon
21-15-9
DL #135
Run 400m in between reps
11:03

Reminder, I hate running... This weight was tough to lift and I had to scale down to #115 after the first round but I kept my form and finished.

I'm super sore now in all the right spots for all the right reasons and I'm looking forward to my rest day tomorrow.

Food has been ok, I think my body is finally getting it's appetite back so I'm trying to be more strict about Paleo instead of eating when I finally get hungry just to give my body calories that it needs. I need to get some time to experiement in the baking department, the lack of sweets are killing me! I'll post some stuff once I create it.