Eva (Puppies)

Feeling really good this morning. Last nights workout really had me pumped. I'm always like that with workouts that bring me to the brink of heaving. Something about a sense of accomplishment, I guess. Or just elation that it's over:).

Warm-Up:
5 min. jump rope
5 min. punching bag
10 Ring Rows
10 HSPU progressions (knees on bench)
10 KTC's Forgot to do these

Eva (Puppies):
Four Three rounds for time of:
Run 400 meters
1 pood Kettlebell swing, 20 reps (35#) - subbing 20# DB
20 Ring Rows

Time: 17:25
--Round 1: 5:03 (8mph on treadmill)
--Round 2: 6:19 (7.5mph on treadmill w/ some walking)
--Round 3: 6:03 (7mph on treadmill w/ alot of walking)

Well, I planned to do the puppy scaled version of this, but it turned into buttercup once I started the workout. I just didn't have it today. I felt very pukie after the first run and basically just tried to hold it off throughout the workout. It took me awhile to recover as well. I think I might have eaten too soon before working out?? Who knows.

Heaving lifting tomorrow!! Woo hoo! :)

CFJax.com - 6.29.09

I've decided to give up drinking for awhile and to really focus more on my diet. I've been slacking big time lately. It's like the weekends are a free for all and I go crazy. Then I feel like crap all weekend and Mondays are really tough.

So, my resolution is to eat far fewer cheats (none if I can help it) and to cut way back on my carbs. I did really well, carb-wise, last week (not including the weekend) and I felt and looked better than I have in awhile.

I am also going to stop skipping workouts during the week. The past two weeks have had 3 rest days and while that's fine every once in awhile, I didn't really need them, so it was just my laziness kicking in.

Somewhat related: I have this huge pet peeve at work (one of many). It is centered around me not eating the numerous cakes/cookies/snacks we constantly have at the office. For every person who has a birthday, I have to get them a birthday cake from a local bakery. For about 6 months now, I have opted out of eating any cake or other sweets that are routinely brought in. It is always a point of discussion at every birthday... "why aren't you eating cake" "b/c I'm trying not to eat as much sugar" "oh sugar is good for you" - blah blah blah. It's annoying and after months of this, I'm sick of it. Okay, rant over:).

Warm-Up:
Sprints - 200m all out x 4
10 Ring Rows
20 ball sit-ups
10 HSPU progressions
10, 20# DB Swings

CFJax.com Workout (scaled):
2-4-6-8-10 of:
55# Deadlift
55# Hang Power Clean

Followed immediately by -

10-8-6-4-2 of:
55# Front Squat
55# Push Press

Time: 10:53
1st set - 3:40
2nd set - 7:13

That second set was really hard. I had to put the barbell down between each exercise and through half of the reps (on most). The first set was really fun and went by fast. I should reverse the sets and see how that feels, whether it's just the fact that I'm already tired that makes the second set feel so tough.

The weather today was absolutely beautiful! I wish every day could be like today:).

Thrusters, HPC, & SDHP

Warm-Up:
5 min. punching bag/jump rope
10 ring rows
10 push-ups
5 handstand holds
5, 10 sec. (or max) ring holds

Crossfit.com WOD (scaled to women pack):
Complete as many rounds as possible 20 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps

Rounds: 4 (but stopped at 7:42 on the clock)

I didn't do this on Friday night, so I got up this morning to do it. Working out in the morning just DOESN'T work for me:). Had no umph, so I stopped at 4 rounds. This was tough, though. All that bar time, it was hard to keep from losing the grip with my sweaty hands:).

And... again.

Okay, so I'm going to try this again tonight/this afternoon. Still in a bit of a pissy mood, but it's a stressful time at work... so it's to be expected:).

Also found out my dog MAY have cancer last night. We have to take him back in two weeks to get him checked out again. I really hope it's not. But he's a boxer and he's seven, and unfortunately tumors/cancer are not a rare occurrence with this breed.

Warm-Up:
3 min. jump rope
10 ring rows
20 ball sit-ups

CFHQ WOD - 6.22.09 (scaled to light Pack):
Three rounds for time of:
Run 400m
21 KB Swings (20# DB)
12 HSPU progressions (knees on bench)

Time: 12:09:06
--Round 1: 3:41 @ 7.5mph on treadmill
--Round 2: 4:17 @ 7.5mph on treadmill
--Round 3: 4:11 @ 7mph & then 6.5mph on treadmill

Phew... I was seriously gassed on the runs. I think I need to stop running slowly with Lucy and start doing sprints b/c the jogging is not helping me with these fast runs.

I also tend to get this sharp pain in my neck when I run... even when I'm trying to keep my head/face/shoulders loose. It's such an annoyance and I can't figure out how to keep it from happening.

Run, KB, HSPU

Super pissy mood today... ugh. I should have worked out this morning to help:). Hopefully it'll still be effective this afternoon.

Warm-Up:
5 min. jump rope
10 ring rows
20 ball sit-ups

CFHQ WOD - 6.22.09 (scaled to light Pack):
Three rounds for time of:
Run 400m
21 KB Swings (20# DB)
12 HSPU progressions (knees on bench)

Time:
--Round 1:
--Round 2:
--Round 3:

Well, instead of doing this workout, I was chained to my heating pad on the couch all night. Miserable. I plan to hit this either tonight after dinner with my mom or tomorrow night. Hopefully tonight.

I wasn't a complete slug last night, though. I did do some push-ups and straight-leg sit-ups, v-sit-ups and hand stand push-ups with my toes in a pike on the couch during commercials.

Watched that show "The Philanthropist" - pretty entertaining. Made me want to do something exciting like... oh, I don't know... go hiking in a jungle. :)

CFJax.com - 6.19.09

I'm pretty behind on the CFHQ wods, but I saw this workout when it was posted a few days ago on the CF Jacksonville site and really wanted to try it. SDHP's always make me want to cry the next day, so it should be fun! ;)

AM - 30 min. jog with Lucy, 15 min. walk with Oscar.

Warm-Up:
4 min. jump rope
10 ring rows
4 min. punching bag
20 ball sit-ups
10 push-ups
10 TGU, 15#KB

CFJax.com WOD (6.19.09):
7 rounds for time of:
SDHP, 10 reps (30# DB)
Knees to Elbows, 10 reps (I'll be subbing knees to chest or as high as I can go)

Time: 8:56:65

Grip was the killer on this one. I gripped the grooved ends of the dumbbell (since I don't have a heavy KB and the 45# barbell was too heavy for me), and then trying to grip the bar for the KTC's after that was a challenge. This one was quick and dirty:).

For Real, Pull-ups & WBs

Okay, so once again my slackass-ness is showing. I didn't do this on Friday. Took a pregnancy test, it was negative, so I proceeded to drink instead of work out. Bad idea:). This weekend, which I've decide are rest days anyways, was also very slacky. Didn't work out or do any kind of physical activity whatsoever. However, it was a blast. I got to visit with our family friends who were our neighbors in Italy. Lots of catching up, remembering good times together and EATING:).

I'm anxious to get this workout done this afternoon and looking forward to getting my eating back on track. Felt crappy all weekend.

Warm-Up:
5 min. jog
10 ring rows
10, 15# KB swings
10 HSPU progressions (knees on bench)
20 ball sit-ups

CF.com WOD (6.18.09) -
Puppies:
25 Wall-ball shots (subbing 45# Thrusters)
25 Pull-ups (subbing Ring Rows)
20 Wall-ball shots (45# Thrusters)
20 Pull-ups (Ring Rows)
15 Wall-ball shots (45# Thrusters)
15 Pull-ups (Ring Rows)

Time: 11:31:40
--4:23 after 25 reps
--8:25 after 20 reps
--11:31 after 15 reps

Had to stop after 5 reps on the 20 rep round due to my mom & dad stopping by:). Visited for less than 5 minutes and then went back at it.

Pullups & Wall Balls

I had fun doing the work-out yesterday, despite being dog tired after that 4.5K. It's crazy how much a run takes out of me (& Lucy too, she was dragging:)!). The pilates video I did for warm-up was ab/core work only and there is one part on the video where the instructor says "Stop the urine flow" and it just cracks me up. Who would say such a thing in an exercise video. Weird:)

Warm-Up:
5 min. jump rope
5 min. punching bag
10 ring rows
10, 15# KB swings
10 HSPU progressions (knees on bench)
20 ball sit-ups

CF.com WOD (6.18.09) -
Puppies:
25 Wall-ball shots (subbing 45# Thrusters)
25 Pull-ups (subbing Ring Rows)
20 Wall-ball shots (45# Thrusters)
20 Pull-ups (Ring Rows)
15 Wall-ball shots (45# Thrusters)
15 Pull-ups (Ring Rows)

Time:

5K and Snatches

Got up early again this morning and Lucy & I ran about 5K (it was probably closer to 4.5K based on my time). I plan to do the hang power snatch practice this afternoon.

AM - 5K (or 4.5K)
Time: 28:46
*Chest pains occasionally during run and then all throughout the morning. Not really sure what this is from, but it sucks.

Warm-Up:
15 min. dog walk
Pilates video
10 ring rows

CFHQ WOD from 6.17.09
Hang Power Snatch
10 X 5 w/ 10-15# bar

I practiced the Burgener warm-up and felt really awkward.:) I started to feel better as I worked on it, though.

I don't know what I'm doing...

Well, I got up early this morning (5:30AM!!) to run the 5K, but it's raining outside, and for some reason I feel nauseated if I run on a treadmill in the morning. Weird.

I guess I'll do the WOD for today and just do the 5K either tomorrow afternoon or tomorrow morning if it's not raining. I wish the rain would just END!

For today's WOD, I'll just practice form since I've never done a snatch before.


Warm-Up:
5 min. jog
10 ring rows
10 push-ups
10 HSPU progressions (knees on bench)
15, 15# KB swings
10, 15# TGU

WOD:
Hang power snatch
1-1-1-1-1-1-1-1-1-1 reps

Decided to do NOTHING today... feel a little bad about it, but not too much. I'll make up this WOD tomorrow after the 5K.

"Nasty Girls"

Warm-Up:
4 min. jump rope
10 push-ups
10 ring rows (on heels)
15, 15# KB swings
10 Handstand holds
10 KTC's

CF.com WOD (6.14.09): Puppies
3 rounds:
20 Squats
10 Pull ups (subbing Ring Rows)
10 Bench Dips
10 Hang Power Cleans 45#

Time: 6:41
--Round 1: 1:56
--Round 2: 4:23
--Round 3: 6:41

This guy is like Spiderman climbing & jumping on the rocks... awesome!

Lunges, PU, SU

I don't feel like I'm making much progress doing the band-assisted pull-ups, so I'm going to switch to ring rows and see if this makes any difference. We'll see! I'm going to give it 3 weeks and then evaluate my progress.

Warm-Up:
5 min. jog
4 min. punching bag
10 push-ups
10 HSPU progressions (knees on bench)
10 handstand holds (attempts)
15 KB swings, 15#

CF.com WOD (6.13.09):
Walking lunge 100 ft.
21 Pull-ups (subbing ring rows)
21 Sit-ups (Time: ~3:20)
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups (Time: ~6:40)
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups (Time: ~9:20)
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups (Time: ~11:45)
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Time: 14:59

Well, I blew my previous time for this out of the water, but I'm not sure how comparable ring rows are to jumping pull-ups, time-wise. The ring rows were tough for me and starting with the 15-rep set, I did feet flat on the floor instead of just heels.

I'm super excited about my handstand holds today! I was able to do a handstand hold without actually leaning against the wall and it felt AWESOME! I know this isn't a major accomplishment for most, but I am super nervous about breaking my neck, so I always hold back on the handstands. I held a handstand against the wall for a count of 20 today as well!

Rest Day Weekend

Rest day today and tomorrow. Plenty of yard work to do and gotta wash the MILLIONS of bugs off my car. I hope to get a hike in there sometime, but that might not happen.

Here's a video from CrossFit.com that shows proper form on KB swings.

CF Invictus 6.11.09

Yesterday's WOD killed me:). I haven't sweated that much in awhile. I love the lifting metcon workouts. Taking rest days over the weekend, so I'm going to do a CF Invictus WOD today.

Warm-Up:
5 min. jog
5 min. punching bag (shoulders too sore for this)
10 push-ups
20 ball sit-ups

CF Invictus 6.11.09: Scaled
Rounds of 21, 18, 15, 12, 9, 6 and 3 reps for time of: (I'll be doing 15-12-9-6-3)
Knees to Elbows (sub knees to chest)
Pull-Ups (band-assisted/2 bands)
Kettlebell Swings (24/16 kg)/ 15#

Time: 10:46:37

This workout was really FUN!! :) I love KTE's/KTC's & KB swings. I probably should have gone heavier on the KB's, though. Pull-ups were the big weakness.

Cleans, Dips, & Sit-Ups

My back and shoulders are super tight this morning. Jumping rope yesterday was really fun with the new jump rope, so I'm going to use it again for my warm-up today:). Hurts alot worse when I miss, though!

Warm-Up:
5 min. jump rope
10 HSPU progressions (shins on bench)
10 handstands against wall (practice holding for longer than a millisecond)
10, 15# KB Swings
20 ball sit-ups
10, band-assisted pull-ups (1 band)

Puppies:
Complete as many rounds as possible in 15 minutes of:
45-pound Hang clean, 15 reps
12 Bar or bench dips
15 Sit-ups

Rounds: 6 + 15 Hang power cleans, 12 bench dips, & 5 sit-ups

Almost 7 rounds!! I did hang power cleans for all the reps except for the first 5 which I did squat cleans and then remembered they were HANG cleans. No way I could do that many hang squat cleans, though.

Handstands against the wall were interesting:). I held one for a count of about 15; I was really proud of that. All others were just barely vertical or under 5 seconds.

Jumping rope was a disaster today despite being excited about using the new rope again. I literally was whipping myself. I have marks on my elbow and shins from the many misses.

Back Squats

Warm-Up:
5 min. jump rope (double-under practice)
10 HSPU progressions (knees on bench)
20 ball sit-ups
10 5 band-assisted pull-ups (1 band)
10, 15# Turkish Get-ups

WOD:
Back squats
1-1-1-1-1-1-1
Decided to do 5x5 instead

Loads: 45-55-55-55-45

Concentrated on form and getting as deep as I could without rounding my back too much.

"Cindy" (Pack)

Well, I am exhausted from our weekend:). Lots of fun family time and we went to a St. Louis Cardinals game (which was a blast despite the rain), but there was just so much driving involved that the thought of getting back in the car to go to work this morning makes me want to scream!

Did little to no activity, just didn't have the time. I got in two 15 min. jogs with the dogs on Saturday morning, but that was it.

I'm happy to get back into the routine of working out and eating zone again. I always hate having to eat out, b/c I have a really hard time eating veggie zone out.

Oh, and I've decided to quit the burpee challenge. I made it to day 55, but I don't want to dread working out every day like I have since about day 40:). I'll just call it a day with meeting half of the burpee challenge and try not to feel like a total failure:).

Warm-Up:
5 min. jog
20 ball sit-ups
10, 15# KB Swings
10 KTC's
+ a few minutes jump rope with new speed rope (what a difference!!)

"Cindy" (scaled to Pack):
Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Total Rounds: 6 rounds plus 5 pull-ups & 10 push-ups

In Round 6, I did 5 knee push-ups. All pull-ups were with 2 bands.

Off to St. Louis!

I'm heading to St. Louis, MO for the weekend for a family reunion & a Cardinals game. Should be an interesting time:). We are taking both dogs, so that always makes things hectic and stressful.

I plan to do some bodyweight WOD's (printed some off from the CrossFit.com Forums) and hopefully do some swimming.

Happy Weekend all!!

Here are some pics from our weekend:

Rest Day - 100 Burpees

I'm going to take today as a rest day, because my body is just worn out.

30 min. AM run with Lucy
20 Burpees

Plan to do:
80 burpees in 20 rep increments

Happy Rest Day! Here's a video I stole from Bill Ellsworth's blog. Craziness!

Burpees: Plan of Attack

Still stressing on the burpee decision!! I decided to get out my favorite tool (Excel) and figure out exactly how many burpees I have left to complete in order to finish out this challenge. After my 60 burpees today, I'll have a whopping 3,555 burpees left to do.

Total Burpees in 100 Days = 5050
Total Burpees Completed after today = 1538
Total Burpees Remaining = 3555
Total Days Left in 100 Day Challenge (after today) = 36

Instead of using the format of increasing the number each day, I'm going to instead do 100 burpees a day in increments of 20 throughout the day. I think this is a good plan and one that I could possibly stick with. The only problem comes if I skip a day b/c then it would be 200/day to make it up.

So, starting tomorrow, I have 36 days left of my 100 Day Burpee Challenge and with 100/day, I should be able to complete it. I set a goal and I need to not puss out just b/c it's a miserable challenge:).

OHS

Warm-Up:
30 Burpees
2 dog walks (if weather cools down) - just one dog walked (15 min.)
5 min. jog
10 Burpees
20 ball sit-ups
10 Burpees
10, 15# Turkish Get Ups
10 Burpees

WOD:
Overhead Squat 5-5-5-5-5 reps

Loads: 45-45-45-45-55!!

Almost lost it on the 5th rep of the first set. It took awhile to get used to the movement. The third set was the strongest and also the deepest squat, the others were not all the way down. I really need to work on squatting and getting the full ROM. Oh well, all in all feeling good about this!! :)

"Erin" (Buttercups)

AM - 30 min. run with Lucy
30 Burpees
(235 behind)

Warm-Up:
63 Burpees 10 Burpees
5 min. punching bag
62 Burpees 10 Burpees
20 ball sit-ups
10 Burpees

"Erin" (Buttercups scaling):
Three rounds for time of:
5-15 pound Dumbbells split clean, 10 reps XX subbed 45# power cleans
15 Beginner Pull-ups (w/2 bands)

Time:10:03
--Round 1: 2:55
--Round 2: 3:31
--Round 3: 3:37

Pull-ups were the big slow down on this one. I feel like I've lost a lot of my strength when it comes to pull-ups. Only did 30 burpees in the warm-up.

Burpees & Blisters

Well, I planned to make up the burpees I've gotten increasingly behind on. I completed 120 of the 302 I needed to make up today. I got a blister after 90... don't know how that happened.

I really want to quit the burpee challenge, but I don't want to be a quitter:). I find myself NOT doing CrossFit lately b/c I dread doing my required burpees in the warm-up. I wish I could just get caught up, then it might be easier to handle.

As it stands right now, I am 182 behind plus doing 20 extra each day. That's a ridiculous amount of burpees to catch up. I could probably accomplish it if I did burpees throughout the day... so maybe I need to start doing like 60 every morning.

I plan to get up early and run with Lucy in the morning, fingers crossed that I can drag my lazy ass out of bed. :)