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. :)

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

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!! :)

CFJax.com - 7.30.09

I'm going to shake off my sense of failure from yesterday's workout and hit this hard today:)!!

Warm-Up:
2 x 400m sprints (1@ 8.5mph, 1@ 7.5mph)
20 Ring Rows
10 Ring Dips
10 KTC's
10, 20# KB Swings
10 strict push-ups (work on perfect form) - (8/2)

CFJax.com 7.30.09 -
Ring Rows:
2 x 5 (+ 3 deadhang pull-ups w/slight initial raise)

Three rounds for time of:
20 Box Jumps, 16"
15 Ring Dips
10 HSPU progressions (toes on bench)

Time: 9:10
--Round 1: 3:03
--Round 2: 3:06
--Round 3: 3:01

Surprisingly, the box jumps were the easiest of the three for me on this! The HSPU's were tough, especially with sweaty hands:). I'm TIRED... and happy for a couple of rest days! :)

5K or CFJax.com (7.30.09)

(Image from wikipedia.org)

Well, the official WOD as posted on CF.com is 10K. But no way am I attempting that... maybe one day, but that day is NOT today:).

I'll either do a 5K this afternoon (if the weather isn't miserable) or I'll do the following WOD from CFJax.com.

Either way, I'm doing a 5K this week. So if I wimp out today, it's on for tomorrow. I hate to run, HATE IT, but I've got to start incorporating it in more, b/c I know I'm neglecting that aspect of my overall fitness.

Warm-Up:
2 x 400m sprints
20 Ring Rows
10 Ring Dips
10 KTC's
10, 20# KB Swings
10 strict push-ups (work on perfect form)

CFJax.com 7.30.09 -
Ring Rows:
5 x 5

Three rounds for time of:
20 Box Jumps, 16"
15 Ring Dips
10 HSPU progressions (toes on bench)

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

---------------------------

Warm-Up:
250 single unders
20 Ring Rows
10 Ring dips
10 HSPU progressions (toes on bench)

WOD (Puppies):
5K

Time: 31:50 (@ 3.0 miles)

This was a disaster:(... I did the 5K to get it over with and I did it inside on a treadmill (which for me is MUCH harder). I ended up having to walk a good portion of this and I REALLY wanted to beat my previous time. I'm so bummed about this!!!

CF Jax.com 7.17.09

Warm-Up:
2 x 400m sprints
20 Ring Rows
10 KTC's
10, 20# KB Swings
10, 55# Thrusters

CFJax.com WOD from 7.17.09
With a continuously running clock, do 1 pull up/1 push up the 1st minute, 2 pull ups/2 push ups the 2nd minute and so on for 12 minutes. if you max out your reps prior to the 12 minutes, revert back to the 1/1 rep scheme and start over until you reach the 12 minute time-cap.

(**I'll be scaling this to Ring Rows**)

Post highest minute completed for score.

2 min rest

AMRAP in 10 mins of:
- bodyweight deadlift x 10 (**I'll be subbing 95#**)
- burpees x 5

Post bodyweight & total rounds completed for score

2 min rest

With a continuously running clock, do 1 abmat sit up/1 leg raise the 1st minute, 2 abmat sit ups/2 leg raises the 2nd minute and so on for 12 minutes. If you max out your reps prior to the 12 minutes, revert back to the 1/1 rep scheme and start over until you reach the 12 minute time-cap.

Post highest minute completed for score.

Ring Rows/Push-Ups: 10 rounds, then started over and completed 2 rounds (to make the full 12 minutes)

DL/Burpees: 4 rounds @ 7:30, then stopped b/c the weight was too heavy for that many reps. I could feel my form getting sloppy and I was afraid to continue.

Sit-ups/Leg Raises: 12 full rounds.. oh yeah! I figured this would be the cake-round... I should know better. This was a killer. My abs were so sore it was difficult doing those last 12 leg raises. I was gritting my teeth to get them done:)!

Food Update:
Had a chicken thigh for lunch today w/salad... I felt greasy (not sure this is the right way to describe it) after I ate it. Wasn't hungry around 4:30, when I usually am starving for a small snack before working out. I also wasn't able to have a small snack before bed last night. I'm hoping this is just my body adjusting to eating meat again. I don't want to lose my appetite. Not really hungry for dinner either...

CFJax.com - 7.1.09

Off from work tomorrow because of the holiday! Pretty stoked about that:).

Thrusters are a HUGE goat of mine so I figured I should do them as much as possible.

Oh, and I picked up "Good Calories. Bad Calories" from the library yesterday. So far it's a great read! Lots of science and logic:).

Warm-Up:
5 min. jump rope
10 push-ups
10 ring rows
10 KTC's

CFJax.com WOD (scaled) - 7.1.09:
For time -
9 Thrusters, 45#
60 Jumping pull-ups
15 Thrusters, 45#
15 Jumping pull-ups
15 Ring Rows
21 Thrusters, 45#
15 Ring Rows

Time: 10:01

Didn't eat before this workout since I was able to do it earlier in the day (4PM). Felt good up until about the last 2 reps of the thrusters... phew, tough:).

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:).

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:).

CFJax.com - 4.23.09

Warm-Up:
5 min. jog
42 Burpees
20 ball sit-ups
10 KTC's
10, 10 sec. ring stabilizations

CFJAX.com WOD, 4.23.09
15 thrusters 45#
15 band-assisted pull ups
15 squat cleans 45#
15 band-assisted pull ups
15 hang squat clean n jerk 45#
15 band-assisted pull ups
3min rest

10 thrusters 45#
10 bench dips
10 squat cleans 45#
10 bench dips
10 hang squat clean n jerks 45#
10 bench dips
2min rest

5 thrusters 55# 45#
5 hspu progressions (shins on bench)
5 squat cleans 55# 45#
5 hspu progressions
5 hang squat cleans 55# 45#
5 hspu progressions

Time: 24:29 + 5 min. total rest

Good lord... that first set was absolutely MISERABLE! :) I kept telling myself I would stop after the first set. But the 3 minute rest came and I checked the negative talk and pushed through. First set finished in 14:48, second set in 6:09, and third set in 3:32. I think I added that up right, but maybe not.

For the second set of hang squat clean & jerks, I did about half of these as power clean & jerks. I could have pushed harder, but I wanted to complete it without killing myself.

Upon completion, I think it was really fun... but like most CrossFit workouts, it was hell while doing it.

Rest & CFJax.com, 5/10/09

I took a much needed rest day yesterday and spent a few hours with my family for Mother's Day. Then came home and laid out in the sun (now look like a tomato b/c I accidentally fell asleep!). I ended up not doing my burpees, so it'll be lots of burpee fun today!

Warm-Up:
5 min. jog
5 min. punching bag
40 Burpees
10 band-assisted pull-ups (try for 1 band only)
20 ball sit-ups
10 KTC's
21 Burpees

CFJAX.com WOD 5.10.09
15-13-11-9-7-5-3 for time of:
wall ball shots
box jumps
20# DB swings

Post work-out: 20 Burpees

Time: 11:12:49

It's amazing how non-threatening these workouts look at first glance. I thought wall balls, box jumps & KB/DB swings... no biggie! Pfft... once I did the first set of 15, my legs did not want to do anymore:). This was a fun workout!

Burpees were tough, couldn't finish all 81 in the warm-up, even with partitioning them in half. So I did almost all of them and then finished them up after the workout.

CFJax.com Workout, 4/27/09

As stated yesterday, I'll be doing the CFJAX.com workout from 4/27/09 today. My arms and legs are SUPER sore today from Fran yesterday (and probably the CFJax workout from Thursday). Feeling tired, but I'm going to hit this hard. I'm not sure if I'll take a rest day tomorrow or keep with my plan of no rest days until Thursday when we leave for the beach.

I guess it just depends on if I can move tomorrow:).

Warm-Up:
10 push-ups (practice keeping my ass in the air more)
20 ball sit-ups
10 KTC's
39 Burpees

CFJAX.COM 4/27/09
For time:
800m run (~0.5mile)
20# DB Swings x 35
500m row/sub 50 SDHP @ 15#
5 min rest

AMRAP in 6 mins:
Burpees x 8
75# deadlift x 10
3 min rest

For lowest rep interval:
bottom-to-bottom tabata squats

Time (1st): 9:34:23 (6.5mph on treadmill)
Rounds (2nd): 3 rounds @ 6:10 (so actually 2 rounds & 8 deadlifts)
Reps (3rd): 13 (x 8 rounds)

My legs are like jelly. Really tough workout, but the rests were nice:).

CFJax.com Workout or Fran

Well, I'm going to either do the CFJax.com workout below or Fran at CrossFitNRV. I'm hoping to do the Fran since it'll be my first visit to an affiliate, but I'm not sure if I can get out of work early for it (they train at 3:30).

If I end up making it to CFNRV, I'll do the CFJax.com workout tomorrow.

38 Burpees

CFJAX.COM 4/27/09
For time:
800m run (~0.5mile)
20# DB Swings x 35
500m row/sub 50 SDHP @ 15#
5 min rest

AMRAP in 6 mins:
Burpees x 8
95# deadlift x 10
3 min rest

For lowest rep interval:
bottom-to-bottom tabata squats

Time (1st):
Rounds (2nd):
Reps (3rd):

Well, I made it to CrossFit NRV today & it was a blast! Did Fran w/45# and had sub 10min. (can't remember exact time). Last time I did Fran back in early Feb., I had a little over 10 minutes, but did 15-9-6 with 45#.

All of the people there were super nice and welcoming and it was REALLY fun to be able to drop the bar. I can't wait to start going on a weekly basis.

Then I came home and did my 38 burpees like a good girl.

p.s. I hate Fran.

CFJax.com Workout (scaled)

Per Jay's suggestion, I checked out CF Jacksonville (I think I found the right one). Wow, talk about some studly workouts (and pictures:)haha). Anyways, I'm going to try their workout from 5/2/09, but I'll be scaling everything to half of RX'd. It still looks like a killer!

Warm-Up:
5 min. punching bag
5 min. jump rope
5, 10 sec. ring stabilization
10 HSPU progressions (shins on bench)
37 Burpees

CFJAX WOD (scaled to 1/2):
15 band-assisted pull ups
400m run
25 abmat sit ups
200m run
40 burpees
200m run
50 squats
200m run
40 push ups
200m run
25 box jumps @ 16"
400m run
15 bench dips

Time: 28:06 (all running done @ 7mph on a treadmill)

I'm super pumped after this... even though I felt like I wouldn't be able to finish, I did and my time wasn't too awful bad. The burpees & push-ups were the toughest (especially since I did 37 burpees in the warm-up). I felt like my sternum was going to pop on the last few push-ups.

This is the type of CrossFit I've been missing lately!! I can't wait to peruse CFJAX.com to see what I'll do tomorrow! :)