"Nate" (Puppies)

Day one of a much anticipated vacation! :) Nothing planned in stone yet, but I want to go canoeing, hiking, & camping. Plus getting the house spic & span for Hokie Football season starting up in a couple of weeks.

Warm-Up:
4 x 200m sprints
10 5 Ring Rows
10 Pull-ups (1 band)
10 Ring Dips (1 band)
10 KTC's
20 Ball sit-ups
10 HSPU progressions, toes on bench
3 L-sits (about 5 seconds each)

"Nate" (scaled to Puppies):
Complete AMRAP in 12 minutes of:
2 Squat Muscle-ups
4 Push ups
8 KB swings (9KG or 20#)

Rounds:

Didn't do any of the workout today, just did a little warm-up after making some parallettes! They were pretty easy to make and less than $20 for all of the supplies.

KB's, KTE's & Ring Dips

I don't think this will be much of a work-out, but I wanted to do something fun and not too taxing. My body is really sore still. I'm also UP another pound today. WTF? I'm going to stop weighing, this is just killing my morale. I've been eating really clean, so I'm just going to focus on that and keeping my carbs low. I'll leave the scale alone for awhile.

Warm-Up
10 Ring Rows
10 Pull-ups (1 band)
10 Ring Dips (1 band)
10 HSPU progressions (toes on bench)
20 ball sit-ups

WOD:
Five rounds for time of:
10, 20# KB Swings
10 KTC's
5 Ring Dips (1 band)

Time: 8:56

Thrusters, HPC, & SDHP

Seriously TIRED and sore today. My hips are super tight. I was a dope yesterday and didn't stretch after working out.

Warm-Up:
250 Single-unders
10 Ring Rows
10 Pull-ups (1 band)
10 Ring dips (1 band)
10 KTC's
10, HSPU progressions (toes on bench)

WOD (Puppies/Buttercup combo):
Complete as many rounds as possible 15 minutes of:
45# Thruster, 5 reps
45# Hang Powercleans, 7 reps
45# Sumo Deadlift High-pull, 10 reps

Rounds: 4 rounds @ 7:25

Just didn't have it today. Stressed out from work and just in a shit rotten mood:).

Deadlifts & Thrusters

I feel like going heavy today. It's been awhile... still nervous about denting my floor, but if it's nice out this afternoon, I might do this outside to eliminate that risk.

Warm-Up:
1 x 400m sprints (legs felt like lead, so I stopped after 1)
10 Ring Rows
10 (1 band) pull-ups
10 Ring dips (1 band)
10 KTC's
20 Ball sit-ups
10, 20# KB Swings

Short Metcon:
"Mini-Cindy"
Complete AMRAP in 5 minutes of:
5 Ring Rows
10 Push-Ups
15 Squats

Rounds: 5 + 5 Ring Rows

CFJax.com 8.25.09:
Thruster
1-1-1

Deadlift
1-1-1

Loads:
Thruster - 55-65-75 (all done outside, which was FUN!)
Deadlift - 115-135-155(PR)

I can now officially say I can deadlift more than my bodyweight (and that's bw BEFORE the weight loss!).

Thrusters felt strong and that probably had to do with the mental aspect of not being afraid to dump the weight if I had to. Next time, I'll try for heavier (basically, I was too lazy to go back inside to get weights:)!)

Side note: I have been feeling REALLY great lately, like REALLY great:). I attribute it to my cleaner eating. My previous anxiety over any type of social situations has dissipated and no more stomach upset after practically every meal. I'm more alert at work (I was always really fuzzy-headed feeling before) and I even had the self-confidence to ask for (and receive) a much deserved promotion! Now, if only all this positive energy/attitude would translate to a pregnancy, I would be on cloud nine. Oh well, it'll happen when it happens. :)

Lunges, PU, SU

Warm-Up:
2 x 400m sprints
10 Ring Rows
10 (1-band) pull-ups
10 (1-band) ring dips
10, 20# KB Swings
10, HSPU progessions (toes on bench)
10 KTC's

CFHQ WOD 8.21.09:
Walking lunge 100 ft.
21 Pull-ups (*sub Ring Rows)
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups (*Sub Ring Rows)
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups (*)
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups (*)
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups (*)
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups (*)
6 Sit-ups

Time: 10:20

Four and a half minutes faster than last time! Woo hoo! I was bookin' it on the walking lunges until about the round of 12, things slowed down considerably after that:).

CrossFit 801 WOD - 8.18.09

Warm-Up:
10 Ring Rows
10 Pull-ups (1 band)
10 Ring dips (1 band)
10 KTC's
20 Ball sit-ups
10, 15# KB Swings

CrossFit 801 WOD from 8.18.09 (scaled) -
Three rounds for time of:
12 deadlifts 75# (scaled even further to 65#)
Run 400m (0.25mile)
21 box jumps

Time: 13:48
--Round 1: 4:06 (@7.5mph on treadmill)
--Round 2: 4:07 (@7.5mph on treadmill)
--Round 3: 4:35 (@7mph on treadmill & a little walking @ 4mph) - got interrupted by the hubs on this one, added about 5 seconds.

Phew, this one was a killer for me. I don't know what was up today but I just felt dizzy on the first round of box jumps. I had a ton of diet coke today (like 28-30oz.), so that might have had something to do with it. And now my ears are closed up... weird.

Just glad I'm finished.:)

Probably taking a rest day tomorrow since it's our company's end of month. Crazy busy at work lately, but in a good way! :)

Front Squats & Push Presses

Warm-Up:
250 single-unders
20 Ring Rows
5 Pull-ups (1 band)
10 Ring Dips (all w/only 1 band!! WOO HOO!)
10 KTC's
20 ball sit-ups

Push Press
1-1-1-1-1

Front Squat
1-1-1-1-1

Loads:
FS - 55-65-75-75-65
PP - 65-75-65-65-65

I'm super pleased with my progress on the ring dips! I moved down to 1 band and they were tough, but I could see myself getting down to no band within 2 months (so that's my goal).

I did five one-banded pull-ups. They were tough. I think I might start doing 10 ring rows and 10 one-banded pull-ups and see if I can progress a littler faster.

I haven't done heavy day in awhile (partly b/c I was scared to ding up the floor). Felt really strong through all the movements except the 75# push press. It was a little shaky at the top.

Double-Unders & Sit-Ups

Warm-Up:
3 x 200m sprints
20 Ring Rows
10 Ring Dips
10 KTC's
20, 15# KB Swings

WOD (Puppies):
Double-under Practice 2 minutes
Sit-up for 2 minutes
Double-under Practice 90 seconds
Sit-up for 90 seconds
Double-under Practice 1-minute
Sit-up for 1-minute

Reps: 69 Double-Unders, 189 Sit-Ups
--2min. - 30/83
--1.5min. - 21/59
--1min. - 18/47

I felt really confident on the first round of double-unders, I did a pattern of 1 double-under, 1 single-under for a good portion of the 2min. Missed alot on the next two rounds, though. My dog kept getting in the way! :)

Sit-ups felt strong but tiring, I need to start doing these on an exercise ball so I can't use my feet as much. All sit-ups in this were done w/feet anchored.

"Ryan"

Warm-Up:
2 x 200m sprints
20 Ring Rows
10 Ring Dips
10 KTC's
20, 15# KB Swings

"Ryan" (Puppies):
Three rounds for time of:
5 Squat Muscle-ups
12 Burpees

Time: 6:34
--Round 1: 1:56
--Round 2: 2:16
--Round 3: 2:22

I hate burpees:). The squat muscle-ups were fun, though. Bascially, I enjoy anything to do with the rings.

Rest Days

Rest day today & tomorrow.

Today will be spent sealing the driveway with Adam. Tomorrow, not sure yet:).

CF Invictus 8.12.09 (scaled)

I've never done pistols before, so I'll have to do a little "studying" before doing this one this afternoon.

Warm-Up:
250 single unders
20 Ring Rows
10 Ring Dips
20 ball sit-ups
10, 15# KB Swings

CF Invictus WOD from 8.12.09 (scaled):
Three rounds for time of:
6 Pistols (3 each leg)
12 Knees to Elbows
18 Box Jumps (16″)

Time: 7:01
--Round 1: 2:25
--Round 2: 2:05 (no break on KTE's)
--Round 3: 2:21

I did the first progression for pistols as demonstrated by Adrian Bozman.

My legs felt like LEAD on the box jumps. Must be tired from the air squats yesterday.

CF Jax.com 8.11.09

I will work out today... I will work out today!:)

It feels like forever since I worked out. I did walk my dogs last night (I know, I know.. BIG f'n deal, but it's something!). I'm going to do "Barbie" tonight, a scaled version of Barbara from CFJax on Tuesday.

CFJax.com - 8.11.09
Warm-Up:
800m run (@6.5mph on treadmill)
15 ball situps
15 back extensions
15 ring rows
5 burpees

WOD (scaled to "Puppies"):
5 rounds of:
5 pull-ups (*subbing ring rows)
10 push-ups
15 sit-ups
20 air squats

3 min. rest between rounds

Total time (all 5 rounds minus rest): 6:42
--Round 1: 1:23
--Round 2: 1:21
--Round 3: 1:25
--Round 4: 1:18
--Round 5: 1:15

Rest

Rest days continue... just don't have any energy. I really should just tough it out and quit being such a whiny-baby, but I just don't want to. :)

Rest... or FC WOD

I'm not sure if I will even attempt to work-out tonight. Maybe if I post it here, it will give me that extra umph to actually do it. I just feel TIRED lately, and no amount of sleep or rest is doing it for me. Walking up the three flights of steps at work today made my leg muscles weak... I mean, what the hell?

Warm-Up:
250 single unders
20 Ring Rows
10 Ring Dips
10 KTC's
20 ball sit-ups

WOD from The Fitness Conduit:

AMRAP in 10 minutes of:
7 Reps Barbell Hang Power Clean Push Press (Males 95lbs/Females 65lbs) *I'll scale to 45#
7 KTE (subbing knees to chest)

Rounds:

SP, PP, PJ + HPC's & KTE's (Take 2)

Warm-Up:
Burgener warm-up
20 Ring Rows
10 Ring Dips
10 KTC's
20 ball sit-ups

Shoulder Press 1-1-1-1-1
Push Press 1-1-1-1-1
Push Jerk 1-1-1-1-1

Loads: 45# x 5 for each movement

Just not feeling it today. I'm so exhausted, I don't know what's going on. I'm guessing it's diet.

Shoulder Press, Push Press & Push Jerk

Dinner night with mom, so it's heavy day for me:) - and I'm secretly avoiding doing FGB.

Warm-Up:
Burgener warm-up
20 Ring Rows
10 Ring Dips
10 KTC's
20 ball sit-ups

Shoulder Press 1-1-1-1-1
Push Press 1-1-1-1-1
Push Jerk 1-1-1-1-1

Loads:

Then from The Fitness Conduit:

AMRAP in 10 minutes of:
7 Reps Barbell Hang Power Clean Push Press (Males 95lbs/Females 65lbs) *I'll scale to 45#
7 KTE (subbing knees to chest)

Rounds:

Rest day today... feeling very tired and having serious hunger issues:). I'll do this tomorrow.

J.T.

Warm-Up:
250 jump ropes
5 min. punching bag
20 Ring Rows
10 KTC's

J.T. (Packish):
21-15-9
HSPU (toes on bench)
Ring dips (2 bands)
Push-ups

Time: 9:32
21 - 3:52
15 - 3:36
9 - 2:04

Seriously misleading:)... after the HSPU, the ring dips were so hard and forget about the push-ups! I was doing them in 5's on the first round. I was doing the ring dips in TWO's in the second round. I switched to knees on the bench for the HSPU's after the first round.

CFJax.com - 8.1.09

Well, I'm having some issues with either my left hip or I did something to tweak my lower back. I think it's the tendon/muscle that runs down my hip, though. I'm going to do some research today to see how I can stretch this out. So, b/c of this, I'll be scaling & somewhat changing the workout from CFJax.

I did some research and it sounds like my hip flexor (probably from the heavy emphasis on squat-type movements last week, coupled with the running). I'm going to remove the running and air squats from the workout below and sub jump ropes and push-ups (since I need to work on push-ups anyways). I'll try icing my hip tonight and see if it helps any.

Warm-Up:
250 single unders
20 ring rows
10 strict push-ups
10 ring dips
10 KTC's (maybe)

CFJax.com - 8.1.09 (scaled)
For time:
Burpees, 10
Sit ups, 30
Push-Ups, 25
500 single unders
Push-Ups, 25
Sit ups, 30
Burpees, 10

Time: 10:49

KTC's were a little painful, but everything else felt pretty good. Except for the burpees, which I just hate:).

Oh and did I mention... IT'S SHARK WEEK ON DISCOVERY CHANNEL!! :)

Rest Days 8/1 & 8/2

Rest days today & tomorrow.

I went 4-wheeling with the hubby today & my father-in-law. It was the first time I'd been and it was a BLAST!