Guys Rx? Yes, Please...

Tuesday 10/11

5 rounds

20 V ups

200m Farmer's Walk #35 each hand

20 Wall Balls #16

18:18

Monday 10/11

DL

5-5-5-5

175-185-195-200

150 KB swings #44

12:39 Rx

I would also like to point out that this was Rx for guys. Yep, guys! Coach told me that #44 was for girls and I though, ok I want a challenge since KB swing's are one of my favorite things and I'm pretty good at them. Yes, it was super hard. My forearms were toast when I hit 85ish. I powered through b/c I didn't want to scale down and I knew I could finish it would just take me a while. It felt good to finish but it layed me out. My lower back, shoulders, neck and forearms are so so sore, it's like week 1 all over again. It does kinda feel good, in a -ridiculous mistake that I never want to make again- kind of way to know that I could do a WOD with a guys Rx.

Thursday

AMRAP 20 min

5 burpees

7 KB swings #35

10 jumping pull ups

12 dips

13 rounds

rest 3 minutes, then do as many reps as possible of bench press

#75-9 reps

Oh my, I felt so sick throughout this entire workout. There was a lot of up and down repetitive movement which did not do feel good. I started out strong but less than halfway through I started struggling but made it! Yeah, this one rocked me pretty good.

Wednesday 10/6

OH squat

5-3-3-1-1

75-95-115-125-140 (1 RM)

MetCon

400m run

50 thrusters #45

400m run

100 DU

400m run

14:40 Rx

Yep, Rx, that means I did double unders! I did half double unders, half single skips which really helped with breaking them up. I'm pretty sure I would have been ok going heavier on the weight for the thrusters too, they were easy.

Monday 10/4

Strength:

DL 3-3-1-1-1

175-190-205-220-230 PR!!! (old was #215)

Metcon:

1 min each of:

tire flip

pull ups

handstand push ups (HSPU)

rest

3 rounds

25-30-26

Today was a great day at the box. I met so many of my goals, it was a great feeling to see the hard work pay off and to feel like I can actually do the fun CrossFit stuff. I started doing the pull ups without a band but had one as a back up in case. I got to 8 pull ups in a row without the band before falling off. The second round I used the band but found it more difficult so the 3rd round I went without again.

For the HSPU, I wasn't able to make it all the way down but I got a few in each round with a foam roll under my head. Kipping on those made it a lot easier to get myself back up.

I didn't really keep count, partly because I was so excited to get the pull ups and HSPU's that I forgot but the other part was that we weren't being timed and I wasn't told to so used this more as a skill day.

I realized today why I love CrossFit, yes I'm going to get on my soapbox and call my inner CrossFit snob but whatever. This works. And if I hadn't experienced it for myself I never would of believed it. I didn't believe it when I first heard about it and started doing it. I never thought I would be able to do a pull up without the band, let alone 8 in a row!

When people ask me how I lost so much weight and want to know how I did it they are always shocked when I tell them I don't count calories or fat and I eat clean and work really hard. I don't know how much I weigh, or what my caloric or fat intake for the day is and I only know what size I wear because I have to. Those aren't the numbers that matter to me. The numbers that matter to me are how many pull ups I can do in a row, or crushing my time for benchmark workouts and the only pounds I care about are the one's I am using for my deadlift or throwing overhead.

This journey and the journey of my fellow CrossFitter's has been an experience that you can't describe, it's something you see and witness and understand. You understand the early mornings and ripped hands, the muscle fatigue and the sweat, tears and sometimes vomit. It's what you hate to love but love it anyways. You love it because there is an Rx next to your name and a bloody rip filled with chalk when you walk out of there. You love it because you worked hard for that and you don't have to apologize.

Saturday Team WOD

400m run

100 DL #70 KB

150 lunges

100 knees to elbows

100 inch worms

400m run

24:00

This one was really fun. I worked with my friend Lisa who is going to start training with me and she did awesome. For only being her 3rd WOD ever she hung in there like a champ. The inch worms took forever but everything else was pretty quick.

After the WOD it was great to be able to just hang out in our own space and play around. I got a lot of good pointers on working toward muscle ups and I was able to do 5 unassisted pull ups. I don't honestly know how I did it but it happened. I am so excited about getting to do them again. I can't wait, this is such a huge accomplishment. I've been working toward this since I started. Partly because I was promised a free t-shirt when I made it there but partly because I never believed I would actually be able to make it here.

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.