Thursday 9/30

5K run to new box...

1.38 mile run back

12:02

Wednesday 9/29

18-15-12-9-6

DL #115

50 Double Unders

I don't know what I didn't write down my time, I think it was around 12

Tuesday 9/28

Strength:

Front squat de-loading 5-5-5

45-55-65

"Death by burpee & pull up"

10

This was killer, I made it to round 6 before I really felt out of breath and by the last round my forearms were toast and wouldn't pull my body up anymore. I was 6 burpees short of reaching round 11 but I felt good with 10.

Sat 9/25

Group WOD-teams of 4

200m run

push press #45

weighted sit ups #25

farmers walk 1 pood KB each arm

4 rounds

15:31

This one was fun to do and I enjoyed it a lot. I think because the runner set the pace for the rest of the team and I actually felt like I ran pretty fast, as did the rest of my team.

After the WOD we headed to the new box for a work/painting party. The amount of work we accomplished in a few hours was unbelievable. It looks like a different place.

I've been over there a lot helping out since Scott (the owner) is pretty much doing it alone. It's been really cool to see the SWCF family coming together and working on this place. I think everyone is just really excited to finally have our own space. It's going to be busy week since we are supposed to be holding classes in there beginning Friday but it will be worth it in the long run. It's like the stress of weddings. Yeah it's stressful, but it's a good stressful...

Sunday 9/26

Group WOD at MICF-teams of 4

12 burpees

push press #45

squats

box jumps

1 min rest

4 rounds

86/100/74/98

I brought a friend to this one who has been interested in CrossFit and wanted to see what it was all about. She was a trooper. She's been sick for a few days and wanted to stop in the middle but kept going and even wanted to do ab work after. I let her have fun with that.

I haven't been eating very clean the past week and I can tell a big difference. My head feels cloudy and I'm lethargic most of the day. I stocked up on good clean food at Trader Joe's so hopefully that will help me jump start getting back on track. It's fun to cheat every once in a while but not so much having a food hangover for an entire week. I guess that's what I get for having 2 cupcakes for breakfast one day, doughnuts another 2, lots of Naan and hummus, beer, wine and pizza all in a week. Oh and we can't forget the mini corn dogs, fried twinkie's and oreo's, earthquake burger and brick of fries at the fair. Veggies and meat are looking really great right now.

"Death by Push Ups & Kettlebell"

*Do 1 Push up and 1 KB swing the first minute, 2 the second, 3 the third, etc. until you can't complete the rounds the minute

11 rounds, 1pood KB (#44)

This one got hard really quick. I'm glad I went heavier on the KB too, I think that's what wore me down sooner. I've missed working with the KB, I really love swinging those things around.

Strength:
Push Press/Push jerk
5-5-5
55-65-75 (8)

I did the push press on this because I stayed low on the weight and I really like doing the jerk so I wanted to be able to work on something I'm not that good at.

It feels good to get back in the WOD's with the 3 on 1 off schedule. Next up 2 days of group WOD's and lots of cleaning/painting/constuctioning parties! We only have 1 week until the new box will be open for business and hopefully ready.

This is my friend Kelly. I love her...

This, is also "Kelly". I DO NOT love her...

Wednesday 9/22

"Kelly"

400m run

30 box jumps

30 wall balls #12

5 rounds

27:34 Rx

Oh man. I might hate her just slightly less that "Badger". The running and higher reps of squatting and jumping did a number on my hips and quads plus my calves were already sore from practicing double unders all week. This was the first WOD I've felt light headed doing but I took a break and went back. I also had to take a few breaks so I didn't get sick, this is more of a common feeling that being light headed. I did recover faster than I thought and am looking forward to a rest day tomorrow.

Tuesday 8/21

Strength:

DL-week 2

5-5-5 (amrap)

140-160-180 (8)

MetCon:

5 muscle snatches #55

10 front squats #55

3 rounds

2:55

Pretty easy, it would have been more of a challenge it was 5 rounds.

Monday 9/20

1 min double unders

1 min wall balls

1 min burpees

1 min pull ups

1 min rest

5 rounds

57/64/65/60/60

This was a lot of endurance which is not my strongest area. I was dripping sweat when it was over and made a pretty great sweat angel on the floor. Surprisingly enough the pull ups and burpees were the easiest. I stuck with Double unders so I could practice which really didn't help my numbers but I was able to get a few in each round.

I did it!!!!

Saturday 9/18

Compete in a Triathlon...DONE!!!!

Time: 2 hours

This was a lot easier than I was expecting, either I was more prepared than I thought and really took care of my body or I didn't push myself enough. It could have been a combination of both. I finished with my goal time and loved the way I felt after. I did not like the swimming and although the rest of the day made up for it, I don't know that I'll do one again because of the swimming. It's not that it was too difficult or I couldn't do it, it was absolutely terrifying... I know I'm dramatic, but it really was. Not many things actually scare me but this did. Not knowing what was around me in the lake, not have a visual perception of things and feeling like there was no way out was really scary. I definitely learned something new about myself with this process and where my limits are as far as challenging myself.

The training was more annoying and difficult than the actual event. It was time consuming and rough but it's true that when you work hard and push yourself in preparation, what you were training for is so much easier. I'm ready to start putting the weight back on, muscle of course, and focus on my CrossFit goals.

1. Consistent double unders

2. Unassisted pull ups for most WOD's

3. Muscle Ups (at least 1 before my year anniversary)- For non CrossFit people watch this for a visual of what muscle ups are.

9/14

"Badger"

30 squat cleans #45 (rx #65)

30 pull ups

400m run (rx 800m)

3 rounds

27:29

I didn't do Rx on this from a recommendation to rest a bit before the triathlon and I'm glad I did. This was murder. I will never do this one again, and I didn't even do Rx! It took on average for people who didn't scale the run like 35 minutes. Oh Badger, you are my new least favorite of anything!

9/15

Strength:

OH Squats

5x 65%

5x 75%

5x 85% AMRAP (as many reps as possible)

55-65-75 (25 reps)

* I didn't have a 1 rep max so I used what my coach told me too, obviously it was too light. You want to have the last number of reps be between 5-12

WOD:

50 Double Unders

10 hang cleans #75

3 rounds

9:51

This one was murder after the squat cleans from the night before and I can't do double unders so I had to do 200 single skips each round and for some reason I wasn't able to get those today either. It was a very bad morning. I let personal stuff affect the workout instead of using it. I just couldn't get my head in it.

Bike 13.1

58:03

Run 3.1

33:25

Hard but finished. I chugged a bottle of chocolate milk after and rolled out my knee so that helped. This Tri is going to be tougher than I thought.

Great WOD today at SWCF, although it was super long...

40 rounds...yep, 40!

5 burpees

10 medicine ball squats #12

5 pull ups

35 rounds in 45 min

In teams of 2, one person working at a time. While one partner is completing the round the other is holding a medicine ball overhead. There was a 45 minute cap because we ran out of time. This went the entire class! It wasn't too hard while you're doing it, but giving it your all for 45 minutes straight was tough.

I ran over to the pool after and did 800 meters

23:32

Slowest time, which is weird because I felt like I was doing better, maybe no rest time exhausted me more than I though. Oh, well It's 10am and I'm done for the day. Off to study for the NASM PT test and watch the Vols hopefully destroy the Ducks!

Happy I-don't-work-at-the-bakery-anymore-Saturday to me!!!

Friday
rest-
I'm coaching for real on my own today. A few people from work have been asking for a while for me to train them so we are having our first class/boot camp in the park. Hope it goes well!

Thursday
50 pull ups
25 Wall balls #12
2 mile run

23:27

Didn't think I would finish under 30 mintues, especially since the last time I ran 2 miles it took me 25 mintues. This one was fun but kinda hard logistically since there was a full class and getting on the bar was tough.

Wednesday

800m Swim
21:22
2.8 mile jog/walk
approx 35min

This swimming was so much better, I did it in the pool and was able to really concentrate on my form and breathing, I shaved about 3 1/3 minutes off my past time. It's amazing how you're attitude and results are increased and more positive when you are in an enviornment that you're comfortable in.

Paleo Crunch!!

1/2 cup almond meal

1/2 coconut

1/4 sunflower seeds, pumpkin seeds and slivered almonds

1/8-1/4 cup of honey or agave nectar (my favorite batch had agave nectar)

1/8-1/4 cup vegetable oil ( we were supposed to use grapeseed oil but didn't have any)

vanilla (maybe 1 tsp)

mix it all together until it's slightly clumpy, spread it out and then bake it at about 300 and stir it consistently so it cooks evenly. I think it took about 10-15 minutes.

I cooked it a little longer and stirred it more after it came out for the "cereal" batch and left the big chunks together and let it cool more outside the over for the "granola" batch.

Tuesday

Strength:

DL

5-5-5

135-160-180 (6)

WOD:

AMRAP

12 situps

9 burpees

6 Kettlebell swings #35

10 Rx

This was fun! I really like it, it was hard endurance wise but I'm not that sore from it and I met my goal of 10, most of any girl today. I have to admit that I'm really happy and surprised by the progress I've made and how well I'm doing. Watch tomorrow's WOD totally beat me!

Saturday

Running TABATA

I didn't have a lot of time because of bridesmaid duties so I did a quick sprint. I love TABATA in this situation.

Thursday 9/2

200 squats

400 single skips

50 push ups

25 burpees

100 squats

200 single skips

25 push ups

12 burpees

23:44

This was hard but felt really great to finish. I was sore for like 4 days after. I hate that I can't do double unders yet.

Tuesday

TABATA

run + bike

I went into the box today but didn't do the WOD. I'm still trying to rest my shoulder as much as possible so I did more endurance training for the Tri. I was going to swim but it was raining and cold so I opted out.

Wednesday

Swim 400 yards

I had a plan to either run or bike after the swim but I realized I didn't have a rest day planned this week before my built in days off this weekend. I'm pretty sure though that being a bridesmaid might take more out of me than most of my Crossfit WOD's.

The 30 day challenge is over and I love it! I had 3 brownies and a sandwich yesterday to celebrate and 2 more today. I got back on track with lunch (spinach salad, turkey, apple and almond butter) and dinner (steamed broccoli, a baked potato and a bunless bratwurst).

My water intake is staying pretty high. When I was in the woods I drank on average about 4-5 liters of water a day and my body felt great despite the food I was consuming. I haven't felt right since then and I'm sure that could have something to do with it.