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.