That's what I'm talking about. WHO DEY!?

Thursday & Friday- REST

Work and socializing have been really busy this week so I'm trying to listen to my body better and rest when it's super sore and when I'm exhausted.

It's the first time I've sacrificed a Crossfit workout for something other than just flat out not being able to go b/c of other commitments, not necessarily because of choice. It surprised me how difficult it was to make that decision. I contiued following the website and got really sad about the WOD's I missed. My body definitely needed a rest for 2 days though.

I'm also getting set for my Level 1 Cert in Vancouver this weekend and I want to be on my game for that. Oh Canada!

Yummy Paleo

Last night I made Almond Crusted Salmon with mushroom in a butter wine sauce.

After eating like crap in the Midwest and dirty dirty south I had a plan to come back and eat really healthy in preparation for the tri and just getting my body to feel normal again. That was until I apparently was signed up to eat like a cavewoman for the month of Aug. While I understand this is all good and healthy, blah blah, I also undertand that ice cream tastes like heaven and beer is good.

So I'm eating healthy this week but not strictly Paleo b/c I want to enjoy what I love before it goes away for a month. I've also been trying to find new recipies to try out b/c I know I'll get bored and want to cheat.

After a week vacation from real Crossfit workouts I thought it would be hard jumping back into it but it's been pretty easy despite having to use my legs to squat anything. My plan was to visit a Crossfit in Cincy and continue with my workouts and I got a few in but then heading way down south to Alabama did me in. It was way to hot and I'm super spoiled by the mild Pacific Northwest weather now. I would of had to get up at 5am to workout and not die and that wasn't really worth it, plus my shoulder was hurting a lot and I wanted to give it time to heal.

I'm getting the prelimnary stuff ready (new bike, goggles, swimming location, training program and partners, etc.) to start training for the Triathlon in Sept. and the plan is to start hardcore training next week after I get back from my level 1 cert.

This weeks WOD's have been good. I'm super sore from Monday and definitely felt the effect of that today during the back squat strenght conditioning.

Monday 7/26

5 rounds

10 OHS #45

20 push ups- hand release

30 situps

40 squats

21:15

Those OHS and sit ups slowed me down so much but I flew through the squats. We started doing the pushups with releasing our hands at the bottom and it was really awkward feeling so it took me a while to adjust but once I got the hang of it I was ok. I actually felt lazier doing them that way, like I was resting or not engaging my core as much.

Tuesday 7/27

Strength:

Wk 2 Press

3x 70%

3x 80%

3x 90%

45-55-60 (6, I think)

Metcon:

"Death by Clean and Jerk"

*1 the first minute, 2 the second mintues, 3 the third... Continue until you can't complete the number of reps during that minute.

10 rounds

I loved this one, it was challenging and felt successful at the same time. It also helped that the guys in my class (granted 2 were brand new Crossfitters) were dropping like flys around the 4th to 7th rounds. The last 2 rounds were me and another girl, it was awesome!

Wednesday 7/28

Strength:

wk 2 back squat

3x 70%

3x 80%

3x 90%

110-130-145 (2)

I almost cried when I saw we were doing squats b/c I'm so sore from Monday and doing lunges, OHS and knees to elbows for the warm up didn't really help either.

Metcon:

100 burpees

9:01 PR!

(old was 11:33)

Since I've done this one a few times before I wasn't that worried about it and my goal was to finish in under 10min. Goal accomplished. I think the Rocky theme song helped, especially since it started about Burpee #80, it gave me the last push I needed.

Let the training begin...

7/20

800m swim

11:18

I either didn't actually swim 800 meters or I was wrong in my assumption that it would take about 20-30 minutes to complete. I'm starting to train for a triathlon in September and needed a base time for swimming. I think the most difficult part was trying to breath, I forgot about that part and haven't swam laps in a very very long time. Oh well, it's only 800m and then I'm done.

Hopefully I did it correctly and can improve dramatically on my time. I still have 2 months so I'm sure that will happen.

7/19

Doing my workouts at my mother's "gym" this week while I'm home visiting. I was planning on visiting CrossfitNasti while in town but there is no time. My mother's apartment complex has a workout room consisting of 2 treadmills, 2 ellipticals, 1 bike, 1 leg machine, a few arm machines and a bank of free weights. Not much to work with. Oh and no floor space either. I basically made my own WOD by pulling together what I could.

I jogged to the clubhouse (about 400m) to warm up, did 15 push ups and about 15 back extensions.

WOD

30 KB (dumbbell) swings #45

30 weighted sit ups #25

30 burpees

7:48

This was not as long as I was expecting or hoping it would be. It was tough in the middle but I should have gone at least 2 rounds, if not more.

I did start doing ice skater stretches, lunges and squats with my 21 month old nephew later in the day and he loved it. But he also loves to say "big truck" and "up" about a billion times a day. Since a lot of my friends have kids around 2-3 years old I've been watching and "working" with them since being home and it's amazing the technique and ability kids have at such a young age. I can't wait to start up some kids programing and see what the older ones can do.

PX90 is what most people around here have heard of but I'm pretty sure that after my reunion this weekend, Crossfit made its mark. So B.A.!! Oh, and I'm pretty sure I can beat my brother's A at anything physical now. That feels good.

7/14

Strength:

Back Squat- New working weight #160

5x 65%

5x 75%

5x 85% AMRAP

105-120-135 (8)

Metcon:

"Nancy"

400m run

15 Overhead Squats (OHS) #25

5 rounds

16:31

Rx was #65, scaled was #45 and I started with that, got through the first round and had to drop to #25, it really hurt my wrists but I made up some time with the lighter weights and the run.

PS. running in Converse All Stars=brilliant!

PSS. I apparently got sized up in class today by a new Crossfitter- that feels awesome!

7/13

21-18-15-12-9-6

100m walking lunges

pull ups

sit ups

14:52

Harder than it looks, the pull ups slowed me down which hasn't happened in a while but I also had to do one round of bar to chest b/c my band (blue)was taken by someone else and I go to go up to a lighter one (green)and I was flying through them.

7/12

Strength:

DL- new working weight #200

5x 65%

5x 75%

5x 85% AMRAP

130-150-170 (9)

Metcon:

5 rounds

400m sprint

rest 60s

1:41 1:49 1:56: 1:58 1:58

I hate these where we have to sprint, I do great at the beginning and give it my all but tucker out early. I could have gone harder and I wanted to but I gagged through the end of the last 2 rounds and couldn't catch my breath. I did ok and didn't let anyone pass me so that was the goal I set and managed to keep!

Thursday 7/8

AMRAP

400m run

max pull ups

48

This was tough but I should have pushed myself further and not been such a pansy about running. I felt really lazy all week, especially compared to my classmates times for most of my WODs. I was really sore from most of the workouts but still couldn't bring it all and leave it all. Not sure why, just didn't want it bad enough.

Friday and Saturday were rest days. Had a friend in town and my body needed a rest.

Sunday 7/11

Ran WS staircase (approx 384 steps)

3:10

3:20

"Your snatch is perfect"-Jess

WOD

10 power snatch #45

15 pull ups

4 rounds

10:46

Hard but quick which are my favorites. It was difficult to get the technique down so I stayed low on the weight so I wouldn't break my form or get hurt. I definitely need to work on my overhead stuff and activating my shoulders more.

WOD

50 squat hops

400m run

20 medicine ball cleans #12

5 rounds

26:16

We did this one at Wallingford Park and it was nice to be outside. It was a cool morning and I was thankful I wasn't going to be doing it at night when it was 80 degrees, bleh. This was another tough but fun one. I felt lightheaded and kinda nauseous but sucked it up and finished. After the squat hops from Monday my quads are sore, calves too. My knees held up which is good.

Could do this one again as brutal as it felt in the middle. I could have gone stronger but felt good with the effort I gave.

Happy July 4th!!!

I slacked on both Paleo and my workouts this weekend. The gym was closed on 2 of my regular days so that didn't help but I also was really busy with fun stuff.

Saturday

AM-Walked Greenlake, 2 ish miles.... 1:15

Boating all day-lots of beer consumed and hotdogs with a bun and cream cheese!!

Firecracker 5K-34:01

The run was really fun but I was in a lot of pain most of the run. My knees and hips where sore before I reached the first mile and the pain increased from there. I made it through with a much better time that the last 5K is ran and actually felt great after. I could have run longer but the pain was too much.

I rested Sunday because my hips were still sore but got back on Monday

Monday

5 rounds

10 handstand push ups

20 squat hops

30 sit ups

12:34

Gym opens back up tomorrow and I can't wait to get back in it! I have a good friend coming to visit this week so I'm going to try and get her into it with me.

Gasworks Park Experience!

WOD

AMRAP in 20min

max push ups

400 m run

5 rounds, 87 push ups

This was fun and tough. I loved being outside for the workout and it was a great break between tasks. By the time I was over running it was time to do the push ups and when my arms wouldn't push me up anymore it was time to run. We had to run a hill too which usually I hate but it was nice being outside and having the view of downtown Seattle and Lake Union as a distraction. It was also good prep work for the Firecracker run this weekend.

I was also looking into doing a Triathlon. Maybe this one because there is limited running and I've heard great things about it plus a lot of peeps from SWCF are going to do it. I'm worried about the swimming piece and I need to get a better bike so we'll see. I at least have until Sept 18th to train so I'm ok with that.