So the first WOD, 12.1, was released for the OPEN. I get a text at work from Bobby that says, "7 minute AMRAP of Burpees....WTF." bahaha I really had no idea until after I did this that you need to strategize when you do burpees. I did the WOD on Thursday and wildly underestimated how hard it was. Going to give it another shot today at 3 and see how it goes!
I ran for the first time with the North Face Running club tonight and it was so fun! I went with Jami, Taryn, and Stac! We hit the Boise foothills and ran up to the top of 8th. 3.7 miles!
Friday was CrossFit Total
Which is 1 RM max backsquat, shoulder press, and deadlift
I was really surprised by my numbers today because I havent done my 1RM of these three in a while. I got a PR in all three! Happy day!
Previous back squat 195 lb, new 1 RM 215lb
Previous shoulder press 85lb, new 1 RM 95lb
Previous deadlift 270, new 1RM 280lb
total: 590
I was a happy girl. I think my new lifting shoes bobby got me for Valentine's day helped and Rudy's billion squats a week WODS probably helped as well I bet :) Def going to keep doing his WODS!
Today Im hanging out with Mr. Bobby and we're about the hit the grocery store and get stuff to make our food for the week. We are making paleo lasagna with organic ground chicken, paleo protein bars, and a new cicken salad that has dill pickles, grapes, and red onion in it :)
Sunday, February 26, 2012
Tuesday, February 21, 2012
Outlaw Time
These past two days in the gym I have been doing more Outlaw wods with Bobby. I really feel like they are going to improve my strength and conditoning. Seriously if my back squat and front squat dont go up, I should quit! haha We do a SHITload of squats and lifting. I love it though. And I love that I get to do the WODS with Bobby. I also like that so much thought and time goes into planning to WODS and programming. Some people may not agree. Look at Rudy's stats though and how many of his athletes will make it to regionals and the games this year. His shit works. End of story. Im not including me in those individuals, obviously Im not going to make it as an individual. haha I just love doing the Open and being a part of the team because it is FUN!!! :) Yes it is hard work and I never want to do another AMRAP after sectionals but I seriously love being a part of the team and doing the WODS with everyone from the Refinery! Such great support from the trainers, my great girls, and EVERYONE else too! :)
Yesterday (2/20/12)
OUTLAW WOD
1)Backsquats 1x5 60%, 1x3 70%, 1x2 80% 1x2 90%, 1x2 90%
115-135-155-175-185
2) a. 4x10 weighted chest to bar pullups
-I used a vest with aprox. 18lbs on it
b. Frontsquats 1x5 65%, 1x4 70%, 1x4 80%, 1x4 85%
100-110-125-130
Then I did the main site WOD programmed for today at our gym:
21-15-9
power cleans
thrusters
at 75lbs
this was KILLER! I went into it not expecting it to hurt quit so bad. I felt like I was able to push pretty well on it but my booty was on fire from the thrusters. Time was 6:46
30 wallballs for "fun"
THEN the real fun began.... Some of the girls and I went to my favorite dance studio to get our booty shaking on: MUUV. It is such a fun class. I am not exactly what you'd call a great dancer though. I kind of have zero rhythm....and that little thing that people usually need for doing skilled activities that require their muscles and brain to be in sync....whats that again....OH YEAH COORDINATION. Yeahhhhh.... I have none! I still had a blast though! They sell lululemon at the MUUV studio as well. OMG. SIN. CITY.
Tonight I did ANNNNOTHER Outlaw WOD with Mr. Bobby
Some peculiar little movements that I sometimes dont want to do but hey! if Rudy says it will help, Ill try it.
1a) 1 powerclean, hang squat clean X5-------95 lbs
1b)1 push jerk
1 split jerk X5---------95lbs
2a) 3X5 clean high pulls------- 95lbs
2b) 3X5 dip squats-------155lbs
sidenote: when I read this I was like WTF is a dip squat. Basically its Benjamins favorite positin when he's teaching Olympic lifting AKA the top three inches you drop down before you explode upward. Felt a little special doing these but they were seriously tough cookies! I think stopping your momentum part way down then coming back up with heavy weight is what makes it so tough.
and the fun continues......
4 rounds for time: (Rudy wrote this was pain thresh hold training- woopee)
15 push press at 75lbs
50 double unders
15 Overhead squats 75lbs
rest 2 minutes
*every time you drop the bar though you have to add 20 burpees onto the end of your workout :/ I had to do 60.
Good night at the gym, going to be sore tomorrow!
Bobby and I made some good stuff this week, Chicken salad and roast- surprise surprise. hahaha they are the easy things to do and you can make a lot! Next week I think it is time to travel outside our little bubble and make something different. I bought some Organic ground turkey from Costco (they just started carrying it!) and I think I am going to make some paleo lasagna next week. I did make some "berry bars" this week that I think turned out pretty tasty. I used the regular paleo bar recipe and smashed berries overtop. So tasty! I even drizzled a teeny tiny little drip of honey overtop :) So scrumptious! I wanna try to make lemon ones next!
PS only ONE day until the first OPEN WOD is released!
Yesterday (2/20/12)
OUTLAW WOD
1)Backsquats 1x5 60%, 1x3 70%, 1x2 80% 1x2 90%, 1x2 90%
115-135-155-175-185
2) a. 4x10 weighted chest to bar pullups
-I used a vest with aprox. 18lbs on it
b. Frontsquats 1x5 65%, 1x4 70%, 1x4 80%, 1x4 85%
100-110-125-130
Then I did the main site WOD programmed for today at our gym:
21-15-9
power cleans
thrusters
at 75lbs
this was KILLER! I went into it not expecting it to hurt quit so bad. I felt like I was able to push pretty well on it but my booty was on fire from the thrusters. Time was 6:46
30 wallballs for "fun"
THEN the real fun began.... Some of the girls and I went to my favorite dance studio to get our booty shaking on: MUUV. It is such a fun class. I am not exactly what you'd call a great dancer though. I kind of have zero rhythm....and that little thing that people usually need for doing skilled activities that require their muscles and brain to be in sync....whats that again....OH YEAH COORDINATION. Yeahhhhh.... I have none! I still had a blast though! They sell lululemon at the MUUV studio as well. OMG. SIN. CITY.
Tonight I did ANNNNOTHER Outlaw WOD with Mr. Bobby
Some peculiar little movements that I sometimes dont want to do but hey! if Rudy says it will help, Ill try it.
1a) 1 powerclean, hang squat clean X5-------95 lbs
1b)1 push jerk
1 split jerk X5---------95lbs
2a) 3X5 clean high pulls------- 95lbs
2b) 3X5 dip squats-------155lbs
sidenote: when I read this I was like WTF is a dip squat. Basically its Benjamins favorite positin when he's teaching Olympic lifting AKA the top three inches you drop down before you explode upward. Felt a little special doing these but they were seriously tough cookies! I think stopping your momentum part way down then coming back up with heavy weight is what makes it so tough.
and the fun continues......
4 rounds for time: (Rudy wrote this was pain thresh hold training- woopee)
15 push press at 75lbs
50 double unders
15 Overhead squats 75lbs
rest 2 minutes
*every time you drop the bar though you have to add 20 burpees onto the end of your workout :/ I had to do 60.
Good night at the gym, going to be sore tomorrow!
Bobby and I made some good stuff this week, Chicken salad and roast- surprise surprise. hahaha they are the easy things to do and you can make a lot! Next week I think it is time to travel outside our little bubble and make something different. I bought some Organic ground turkey from Costco (they just started carrying it!) and I think I am going to make some paleo lasagna next week. I did make some "berry bars" this week that I think turned out pretty tasty. I used the regular paleo bar recipe and smashed berries overtop. So tasty! I even drizzled a teeny tiny little drip of honey overtop :) So scrumptious! I wanna try to make lemon ones next!
PS only ONE day until the first OPEN WOD is released!
Monday, February 20, 2012
A lot of action packed in one week!
The last week has been crazy!
2/14/12
Outlaw WOD
Strength
Backsquats
5-65% (125), 5-70%(135), 5-75% (145), 5-80%(155)
Bent over Rows and Front Squat( rest 60 sec. between each and alternate)
Fs- 5-60% (100), 5-65%(105)X3
Bent over rows
I have never done these before at CrossFit so wasnt sure how heavy to go. I did 65lb- 4X8
Conditioning
10 rope climbs
75 burpees
500 m row
time: 12:47
This last little part was a doozy! After doing all of the strength section my legs were shot. My ass was on fire after the row! It was a good workout though. I really like Rudy's programming. His WODS are twice as long as a main site WOD. I feel like if they dont help me get better, then Im not sure what will. hahahaha. PLUS he is hilarious. Just read his blog and comments on the site and you'll see what Im talking about.
Last week(on the 9th) I had my first cheat meal on Thursday- BFC. MY absolute favorite place BUT I felt like SHIT afterwards. Not my most favorite feeling in the world. Im still loving doing Paleo. I started reading Robb Wolfe's book-The Paleo Solution too. Now that I actually understand (sort of) why the sugar makes me have a killer headache and makes my body feel so shitty, it REALLY makes me not wanna eat that cookie or carmel mocha double shot espresso, tower of icecream, cake, grilled cheese ( the list could go on for miles!) It taste good for the moment while you are eating it but the long term consequences are not very fun. As I get older I feel like it really is important to take good care of your body. When people hear I do paleo and I dont eat processed foods or added sugars I feel like a lot say things like, "Oh its not going to kill you" or "You're going to die anyway" or "Eating one little packet of splenda isnt going to take a year off your life" and you knwo what they're probably right but I'll be damned if Im not going to try my hardest to take care of myself and not end up with alzheimers, dementia, cancer, diabetes, etc. The list goes on. People have said to me, "If sugar and grains are so bad then why arent people just dropping dead." HELLLLO look around, they are!!!! Little kids have type II diabetes now. There are obese people EVERYWHERE. A lot of people dont watch what they eat or read the ingredients (or even know what some of the ingredients in their food are!) Its sad! I know that I cannot change people's mind about their health but Id like to share with them how great it feels just to try . I feel like since I have started Paleo it has only taken me 30 days to gain more self control and actually tell myself NO when I want to eat something that I shouldnt. And Im not totally strict, I still allow myself one cheat meal per week or every two weeks. But I feel like this new found self control is leaking out to other areas of my life as well; in the gym, school, work, even just taking care of my responsibilities.
2/15/2012
This After working with Ben on Tuesday (2/14) on snatches my shoulder and arm was still a little sore. The outlaw WOD was hang snatches (of course). I attempted two and I was done for. It's frustrating when you're looking forward to a good workout and your arm is not cooperating! :( I am going to to Physical therapist soon. Ive been putting it off for too long. I dont think anything is torn or somthing like that because its not like it hurts so bad I cannot do anything. It just gets fatigued. Odd feeling annnd Im over it. So I did the main site WOD for this day.
5 rounds for time:
12 squat cleans 65#
21 pullups
Ive been concentrating on getting my pullups quicker. They are slowwww. I have some slow hips and its one thing Ive been focusing on lately I think Ben's oly lifting help is really going to help with that little issue.
I took Thursday and Friday off to rest my shoulder and legs after all of the Outlaw WODS and olympic lifting.
Saturday 2/18/2012
CrossTown Throwdown
This was such a fun event! The workouts were interesting. They were pretty different from one another.
First WOD was:
2 min AMRAP bear trap
I know, I know you're thinking "Okay WTF does that mean???"
This workout consisted of a bear complex
which is
deadlift, go back down
squat clean
thruster
drop weight onto back
back squat
thruster weight off back
back to the ground......Thats one round.
I chose a lighter weight that I thought I could handle. 65#
The second WOD was fun and super tough for me.
40lbs sandbag- clean it and run with it.
then squats
ring pushups
repeat
21-15-9
It was tough doing to ring pushups, I had never done them before in a WOD but was not surprised when my weinie little chest muscles went "WHOA lady whats going on here??"..... and pooped out on me.
The third workout was a 300 meter sled push. I like this event, I think mostly because I was/am a runner. It was easy for me to push through the pain in my ass and legs. BUT afterwards whoa baby my ass was on FIRE. Seriously words cannot describe the locked up ass cramp I got afterwards. I feel like everyone had the ass lock walk though.
The REfinery did really well at this event! Sun, Sam, and David all got first in their categories! Bobby got 4th! :) and Craig got 3rd in his! It was a good day :)
The open starts on WEDNESDAY the 22nd! (two days) Im excited and nervous at the same time to see what the first WOD is because I know that I will be doing that WOD a few times that week. This year we only have 4 days to do the WOD and submit it! Never know what fun they're going to pull out of their bag.
In the last 24 hours I have signed up for not one but TWO half marathons. The first is the Seawheeze half marathon in Canada. Im a little homeschool, and have never even been out of the US and Im loking forward to road tripping it up with all of my CrossFit ladies! Cant wait! Im sure there will be some pretty epic stories to be told after this trip. It is in August! Then today I signed up for Robie Creek half marathon. I ran this race two years ago and it is slightly hellish. The training mostly is the hellish part but last time I did this I didnt do crossfit. So Im curious to see how that plays a role in my Robie training.
At my work I just started working with the health and wellness program and I am running the BIGGEST LOSER program at our warehouse. This morning I met with some girls from work and we ran stairs and did some fun circuits! I really like running the program and am excited how to see how everyone does in the biggest loser!
2/14/12
Outlaw WOD
Strength
Backsquats
5-65% (125), 5-70%(135), 5-75% (145), 5-80%(155)
Bent over Rows and Front Squat( rest 60 sec. between each and alternate)
Fs- 5-60% (100), 5-65%(105)X3
Bent over rows
I have never done these before at CrossFit so wasnt sure how heavy to go. I did 65lb- 4X8
Conditioning
10 rope climbs
75 burpees
500 m row
time: 12:47
This last little part was a doozy! After doing all of the strength section my legs were shot. My ass was on fire after the row! It was a good workout though. I really like Rudy's programming. His WODS are twice as long as a main site WOD. I feel like if they dont help me get better, then Im not sure what will. hahahaha. PLUS he is hilarious. Just read his blog and comments on the site and you'll see what Im talking about.
Last week(on the 9th) I had my first cheat meal on Thursday- BFC. MY absolute favorite place BUT I felt like SHIT afterwards. Not my most favorite feeling in the world. Im still loving doing Paleo. I started reading Robb Wolfe's book-The Paleo Solution too. Now that I actually understand (sort of) why the sugar makes me have a killer headache and makes my body feel so shitty, it REALLY makes me not wanna eat that cookie or carmel mocha double shot espresso, tower of icecream, cake, grilled cheese ( the list could go on for miles!) It taste good for the moment while you are eating it but the long term consequences are not very fun. As I get older I feel like it really is important to take good care of your body. When people hear I do paleo and I dont eat processed foods or added sugars I feel like a lot say things like, "Oh its not going to kill you" or "You're going to die anyway" or "Eating one little packet of splenda isnt going to take a year off your life" and you knwo what they're probably right but I'll be damned if Im not going to try my hardest to take care of myself and not end up with alzheimers, dementia, cancer, diabetes, etc. The list goes on. People have said to me, "If sugar and grains are so bad then why arent people just dropping dead." HELLLLO look around, they are!!!! Little kids have type II diabetes now. There are obese people EVERYWHERE. A lot of people dont watch what they eat or read the ingredients (or even know what some of the ingredients in their food are!) Its sad! I know that I cannot change people's mind about their health but Id like to share with them how great it feels just to try . I feel like since I have started Paleo it has only taken me 30 days to gain more self control and actually tell myself NO when I want to eat something that I shouldnt. And Im not totally strict, I still allow myself one cheat meal per week or every two weeks. But I feel like this new found self control is leaking out to other areas of my life as well; in the gym, school, work, even just taking care of my responsibilities.
2/15/2012
This After working with Ben on Tuesday (2/14) on snatches my shoulder and arm was still a little sore. The outlaw WOD was hang snatches (of course). I attempted two and I was done for. It's frustrating when you're looking forward to a good workout and your arm is not cooperating! :( I am going to to Physical therapist soon. Ive been putting it off for too long. I dont think anything is torn or somthing like that because its not like it hurts so bad I cannot do anything. It just gets fatigued. Odd feeling annnd Im over it. So I did the main site WOD for this day.
5 rounds for time:
12 squat cleans 65#
21 pullups
Ive been concentrating on getting my pullups quicker. They are slowwww. I have some slow hips and its one thing Ive been focusing on lately I think Ben's oly lifting help is really going to help with that little issue.
I took Thursday and Friday off to rest my shoulder and legs after all of the Outlaw WODS and olympic lifting.
Saturday 2/18/2012
CrossTown Throwdown
This was such a fun event! The workouts were interesting. They were pretty different from one another.
First WOD was:
2 min AMRAP bear trap
I know, I know you're thinking "Okay WTF does that mean???"
This workout consisted of a bear complex
which is
deadlift, go back down
squat clean
thruster
drop weight onto back
back squat
thruster weight off back
back to the ground......Thats one round.
I chose a lighter weight that I thought I could handle. 65#
The second WOD was fun and super tough for me.
40lbs sandbag- clean it and run with it.
then squats
ring pushups
repeat
21-15-9
It was tough doing to ring pushups, I had never done them before in a WOD but was not surprised when my weinie little chest muscles went "WHOA lady whats going on here??"..... and pooped out on me.
The third workout was a 300 meter sled push. I like this event, I think mostly because I was/am a runner. It was easy for me to push through the pain in my ass and legs. BUT afterwards whoa baby my ass was on FIRE. Seriously words cannot describe the locked up ass cramp I got afterwards. I feel like everyone had the ass lock walk though.
The REfinery did really well at this event! Sun, Sam, and David all got first in their categories! Bobby got 4th! :) and Craig got 3rd in his! It was a good day :)
The open starts on WEDNESDAY the 22nd! (two days) Im excited and nervous at the same time to see what the first WOD is because I know that I will be doing that WOD a few times that week. This year we only have 4 days to do the WOD and submit it! Never know what fun they're going to pull out of their bag.
In the last 24 hours I have signed up for not one but TWO half marathons. The first is the Seawheeze half marathon in Canada. Im a little homeschool, and have never even been out of the US and Im loking forward to road tripping it up with all of my CrossFit ladies! Cant wait! Im sure there will be some pretty epic stories to be told after this trip. It is in August! Then today I signed up for Robie Creek half marathon. I ran this race two years ago and it is slightly hellish. The training mostly is the hellish part but last time I did this I didnt do crossfit. So Im curious to see how that plays a role in my Robie training.
At my work I just started working with the health and wellness program and I am running the BIGGEST LOSER program at our warehouse. This morning I met with some girls from work and we ran stairs and did some fun circuits! I really like running the program and am excited how to see how everyone does in the biggest loser!
Monday, February 13, 2012
In the BOX
After TWO days off from CF I always feel great in the gym!
This weekend I ran three miles- took my like 26 minutes, 8:15 pace. I just ran around town with Lady Gaga and Britney Spears, no big deal :) the Lady Gaga radio station on Pandora is seriously the BEST pace setter if you wanna get in a good run. I felt pretty tired after the throwdown wod on Thursday.
THURSDAY
Throwdown WOD
this was the last throwdown WOD before the live competition next Saturday the 18th!
and it went like this.......
With the clock running continuously
1 min AMRAP wall balls (I got 36)
2 min AMRAP walking lunges with a 25# plate OH (I got 50)
3 min AMRAP rowing for calories (43)
3 min to find a 1RM floor to shoulder (a clean, duh)
I had been working with Ben on Tuesday a little on cleans and worked on them some more before hand and was able to clean 130# (my current 1RM) and during the WOD ran out of time to try 130# so I got 120 for my score.
Add up the reps and lbs for your clean to get score. MINE=246.
Glad this little fun business was over! Competitions help me to push myself when competiting against others but sometimes hometown throwdowns can be a bit of a cluster cuss. If ya know what I mean....unless you live in Orange county with a shitload of games athletes. haha
Today at the GYM I did the mainsite WOD first:
5 rounds for time
Run 800m
9 muscle ups
I cant do muscle ups consistently yet. I did do one before the wod today when I was warming up to see how it felt. It wasnt the prettiest thing you've ever seen. I did jumping muscle up progression for the WOD. Which I felt like was too easy :/ I am in a weird spot right now with muscle ups. I am going to start making myself do false grip pullups in my warm up and negatives so I can get stronger at them quicker. I want to be able to do them in a WOD! Right now they need some tailoring because they're kind of looking like a natural disaster! I wore my Vibrams today because I stepped in dog poop in my new CF shoes (just lovely) and I think my calves are going to sore little puppies after all those 800's!
After the WOD I did an 8 min AMRAP of:
7 OH squats at 95 lbs
14 toes to bar
21 KB swings- 53 lbs
MY SCORE 2 rounds plus 1 OH squat
This WOD was an outlaw crossfit WOD. It was tough but I have never felt that good with OHS and 53lb KB swings! I think Im going to give partial credit to the fact that I had two days off this weekend AND to the fact that I have been eating paleo for 36 days now! I really felt great! We'll see how I feel at the end of this week after doing many days of CF AND the throwdown competition, which is going to consist of 3 WODS in one day :/ We'll see!
Sectionals starts a week from Wednesday! :)
Today I got a 5 lb PR on my snatch too. It is still pretty low but I snatched 95#! Thank you Benjamin! :) and I did 165 double unders in a row! New goal is to get 200 in a row.
This weekend I ran three miles- took my like 26 minutes, 8:15 pace. I just ran around town with Lady Gaga and Britney Spears, no big deal :) the Lady Gaga radio station on Pandora is seriously the BEST pace setter if you wanna get in a good run. I felt pretty tired after the throwdown wod on Thursday.
THURSDAY
Throwdown WOD
this was the last throwdown WOD before the live competition next Saturday the 18th!
and it went like this.......
With the clock running continuously
1 min AMRAP wall balls (I got 36)
2 min AMRAP walking lunges with a 25# plate OH (I got 50)
3 min AMRAP rowing for calories (43)
3 min to find a 1RM floor to shoulder (a clean, duh)
I had been working with Ben on Tuesday a little on cleans and worked on them some more before hand and was able to clean 130# (my current 1RM) and during the WOD ran out of time to try 130# so I got 120 for my score.
Add up the reps and lbs for your clean to get score. MINE=246.
Glad this little fun business was over! Competitions help me to push myself when competiting against others but sometimes hometown throwdowns can be a bit of a cluster cuss. If ya know what I mean....unless you live in Orange county with a shitload of games athletes. haha
Today at the GYM I did the mainsite WOD first:
5 rounds for time
Run 800m
9 muscle ups
I cant do muscle ups consistently yet. I did do one before the wod today when I was warming up to see how it felt. It wasnt the prettiest thing you've ever seen. I did jumping muscle up progression for the WOD. Which I felt like was too easy :/ I am in a weird spot right now with muscle ups. I am going to start making myself do false grip pullups in my warm up and negatives so I can get stronger at them quicker. I want to be able to do them in a WOD! Right now they need some tailoring because they're kind of looking like a natural disaster! I wore my Vibrams today because I stepped in dog poop in my new CF shoes (just lovely) and I think my calves are going to sore little puppies after all those 800's!
After the WOD I did an 8 min AMRAP of:
7 OH squats at 95 lbs
14 toes to bar
21 KB swings- 53 lbs
MY SCORE 2 rounds plus 1 OH squat
This WOD was an outlaw crossfit WOD. It was tough but I have never felt that good with OHS and 53lb KB swings! I think Im going to give partial credit to the fact that I had two days off this weekend AND to the fact that I have been eating paleo for 36 days now! I really felt great! We'll see how I feel at the end of this week after doing many days of CF AND the throwdown competition, which is going to consist of 3 WODS in one day :/ We'll see!
Sectionals starts a week from Wednesday! :)
Today I got a 5 lb PR on my snatch too. It is still pretty low but I snatched 95#! Thank you Benjamin! :) and I did 165 double unders in a row! New goal is to get 200 in a row.
Wednesday, February 8, 2012
DAY 31 and (gasp!) I didnt eat real PIZZA
So today is day 31. Officially the longest amount of time I have ever done paleo without cheating. I didnt do Whole 30 because I wanted to keep greek yogurt and protein shakes in BUT I did not cheat other than that! :) Feels like a great accomplishment. The best part of all is I want to keep going. I want to keep doing paleo (WTF is what I would have asked myself a year ago). I feel way better, have a lot more energy, don't find myself having those afternoon crashes, my face has cleared up, and I feel like I have really started leaning out (lost a pant size in the last 30 days :) Grant it I still have along ways to go as far as strength and skills go in the gym and I still am lacking the six pack region :) This morning all of the girls got together at BigCity (the world's MOST amazing coffee/breakfast place) and I ordered the most ridiculous coffee drink on the menu ( the MILKY WAY) and made it almost a third of the way through before I felt like a complete crack head. Cheating almost isn't worth it anymore and now that I'm not craving the crap its easier to say no. I didn't even cheat very much for the rest of my glorious cheat day ( I had GRAND plans for today). I went hog wild and had not one but two slices of cheese on some roasted eggplant, kale, and tomato "pizza" WOOPEE. haha it's good I feel shitty when I cheat because it makes me wanna only eat paleo which= better health, strength, etc. WIN/WIN sorry Lulu's Pizza/Superb Sushi/BigCity Milky Way/Aspen leaf frozen yogurt but I wont be visiting you anytime soon!
Things have been going pretty good in the gym this week.
Sunday was a Chipper (not chipper the adjective, the noun) Which means a long ass list of shit you have to do but never go back to, which is nice...usually.
and it went something like this...
30 handstand push ups
40 pull ups
50 kb swings #35
60 sit-ups
70 burpees
I learned one grand lesson from this WOD. I kind of suck at hand stand push ups. I need to work on them definitley and Im going to start working on them with two 25# plates under my hands and an ab mat under my head (games standards). In all honesty I havent been doing them that long, maybe 9-10 months so I haven't had much experience with them but its time to kick it up. PRACTICE WHAT YOU SUCK AT (PWYSA)
My adorable CrossFit-article-reading, demo-video-watching, games-athelete -stalking boyfriend, Bobby has been doing the WODS from Outlaw CrossFit's online training site and I just started doing them as well. Games athletes such as Elisabeth Akinwale and Brandon Phillips follow his programing. Elisabeth has had some incredible PR's in the last 6 weeks from doing Rudy's programming. Rudy Nielsen is the Coach behind the programming at the outlawcoach.wordpress blog. He not only does programming but you can send him videos of your lifts etc. and he will critique them. From reading some of his other information he posts he's probably pretty straightforward AKA blunt as helll. Monday I did my first Outlaw WOD by myself.
Here it is:
1. High bar back squat
1x4- 75% (145lbs), 1x4- 80% (155)- 3 sets of 80%.
2. Bench Press
4x5 75% of 1 RM (85lbs)----------> weak sauce= mental note: PWYSA
3. Front squats
1x5 60% (100lbs), 1x5 65%(110), 2x5 70%(115)
Midline strength
5X3 Turkish getups with a 35 lbs kb. (3 on the right arm/3 left)
The turkish getups were a good finish to this WOD. I def felt sore the next days through my core and I think making myself do all five sets will be good for some of those stabilizer muscles that are on the wimpier side. The squats felt great though! I think I need to try for a 1RM soon because some of these lifts are feeling a little light, especially the front squat. MY 1RM was 155# LAST AUGUST though and I havent found a 1RM since.
Started reading Sage's oly lifting blog again! and I absolutley love it! She has the BEST humor in her descriptions. I crack up the entire time I am reading PLUS she is Coach Burgener daughter AKA loaded with good oly lifting advice! Check out her funnyshit/goodavice HERE www.sageolylifting.blogspot.com the name of her blog is Strive to Be Fergilicous.
Speaking of oly lifting, Ben (trainer from the gym) has been helping me out with some oly lifts. Yesterday we worked on snatches for a good hour. It took me a while to get the hang of the entire lift and to do it smoothly. I have three problems 1) I have no patience with the initial pull from the ground 2) I have these annoying nobby knees that need to learn how to get the hell back, and 3) I have some issue with keeping my heels glued to the floor- its tip toe city! Once I went from having three issues, to two, then finally to just one it was a lot easier to focus on one thing before I lifted. Ben taught me how important it is to take a big breath before you do olympic lifts as well. It fills the chest and lungs with air and makes the rib cage rigid preventing the torso from tiliting forward, AKA keeps it all tight. and it helps a "shitload" (Ben's exact words :) ) Once I was finally able to dial in on the fact that my heels could indeed make contact with the ground I was able to easily squat snatch 80-#, my 1RM is 90#. I felt really good to finally feel what its suppose to feel like. I still have a lot to work on but I am excited to learn now! Before I think I was just scared. Lifting heavy weights over my head scares the pants off of me! Its time to buck up!
After the oly fun I did:
3 rounds for time
10 deadlift 185#
50 double unders time 4:54
Ran 3 miles with Georgie yesterday and got some good hills in off of 8th street! ( I think I have her almost convinced to run Robie!) She is a good little running buddy because a) she's my sister so we have loads to talk about while we run (good distraction) b) she has this ridulously fast pace, like all the time. (I dont think she realizes how fast exactly because she's kind of a chatty cathy......and so am I. hahaha guess just comes with being sisters!) Ive been talking to her a lot about paleo. She kind of eats meat and doesn't want to give up carbs totally but I can see the wheels turning. I know behind those eyes she is secretly debating whether she should go no-carb. She text me today and said I went all day without CARBS! :D its only a matter of time.....
Made some good treats this week:
Cajun sweet potatos (for bobby of course, my tongue is way too much of a pansy for that intense-nesss)
More roast
eggplant with kale, olive oil, and tomato (roasted in the oven for 30 min)
Im going to get on the crazy train here shortly and try the less fruit thing, not the no fruit thing...yet. I really am curious to see if it makes a huge difference! Andrea Ager (games athelte and Bob Harper's trainer) does not eat fruit and does eat a pound of BACON per day. I think I could def handle the bacon portion of that little deal, but going to ease into the fruit portion. This has offically been the wordiest, longest, and almost the most random post so Im going to stop NOW :)
Things have been going pretty good in the gym this week.
Sunday was a Chipper (not chipper the adjective, the noun) Which means a long ass list of shit you have to do but never go back to, which is nice...usually.
and it went something like this...
30 handstand push ups
40 pull ups
50 kb swings #35
60 sit-ups
70 burpees
I learned one grand lesson from this WOD. I kind of suck at hand stand push ups. I need to work on them definitley and Im going to start working on them with two 25# plates under my hands and an ab mat under my head (games standards). In all honesty I havent been doing them that long, maybe 9-10 months so I haven't had much experience with them but its time to kick it up. PRACTICE WHAT YOU SUCK AT (PWYSA)
My adorable CrossFit-article-reading, demo-video-watching, games-athelete -stalking boyfriend, Bobby has been doing the WODS from Outlaw CrossFit's online training site and I just started doing them as well. Games athletes such as Elisabeth Akinwale and Brandon Phillips follow his programing. Elisabeth has had some incredible PR's in the last 6 weeks from doing Rudy's programming. Rudy Nielsen is the Coach behind the programming at the outlawcoach.wordpress blog. He not only does programming but you can send him videos of your lifts etc. and he will critique them. From reading some of his other information he posts he's probably pretty straightforward AKA blunt as helll. Monday I did my first Outlaw WOD by myself.
Here it is:
1. High bar back squat
1x4- 75% (145lbs), 1x4- 80% (155)- 3 sets of 80%.
2. Bench Press
4x5 75% of 1 RM (85lbs)----------> weak sauce= mental note: PWYSA
3. Front squats
1x5 60% (100lbs), 1x5 65%(110), 2x5 70%(115)
Midline strength
5X3 Turkish getups with a 35 lbs kb. (3 on the right arm/3 left)
The turkish getups were a good finish to this WOD. I def felt sore the next days through my core and I think making myself do all five sets will be good for some of those stabilizer muscles that are on the wimpier side. The squats felt great though! I think I need to try for a 1RM soon because some of these lifts are feeling a little light, especially the front squat. MY 1RM was 155# LAST AUGUST though and I havent found a 1RM since.
Started reading Sage's oly lifting blog again! and I absolutley love it! She has the BEST humor in her descriptions. I crack up the entire time I am reading PLUS she is Coach Burgener daughter AKA loaded with good oly lifting advice! Check out her funnyshit/goodavice HERE www.sageolylifting.blogspot.com the name of her blog is Strive to Be Fergilicous.
Speaking of oly lifting, Ben (trainer from the gym) has been helping me out with some oly lifts. Yesterday we worked on snatches for a good hour. It took me a while to get the hang of the entire lift and to do it smoothly. I have three problems 1) I have no patience with the initial pull from the ground 2) I have these annoying nobby knees that need to learn how to get the hell back, and 3) I have some issue with keeping my heels glued to the floor- its tip toe city! Once I went from having three issues, to two, then finally to just one it was a lot easier to focus on one thing before I lifted. Ben taught me how important it is to take a big breath before you do olympic lifts as well. It fills the chest and lungs with air and makes the rib cage rigid preventing the torso from tiliting forward, AKA keeps it all tight. and it helps a "shitload" (Ben's exact words :) ) Once I was finally able to dial in on the fact that my heels could indeed make contact with the ground I was able to easily squat snatch 80-#, my 1RM is 90#. I felt really good to finally feel what its suppose to feel like. I still have a lot to work on but I am excited to learn now! Before I think I was just scared. Lifting heavy weights over my head scares the pants off of me! Its time to buck up!
After the oly fun I did:
3 rounds for time
10 deadlift 185#
50 double unders time 4:54
Ran 3 miles with Georgie yesterday and got some good hills in off of 8th street! ( I think I have her almost convinced to run Robie!) She is a good little running buddy because a) she's my sister so we have loads to talk about while we run (good distraction) b) she has this ridulously fast pace, like all the time. (I dont think she realizes how fast exactly because she's kind of a chatty cathy......and so am I. hahaha guess just comes with being sisters!) Ive been talking to her a lot about paleo. She kind of eats meat and doesn't want to give up carbs totally but I can see the wheels turning. I know behind those eyes she is secretly debating whether she should go no-carb. She text me today and said I went all day without CARBS! :D its only a matter of time.....
Made some good treats this week:
Cajun sweet potatos (for bobby of course, my tongue is way too much of a pansy for that intense-nesss)
More roast
eggplant with kale, olive oil, and tomato (roasted in the oven for 30 min)
Im going to get on the crazy train here shortly and try the less fruit thing, not the no fruit thing...yet. I really am curious to see if it makes a huge difference! Andrea Ager (games athelte and Bob Harper's trainer) does not eat fruit and does eat a pound of BACON per day. I think I could def handle the bacon portion of that little deal, but going to ease into the fruit portion. This has offically been the wordiest, longest, and almost the most random post so Im going to stop NOW :)
Friday, February 3, 2012
Beat that couch potato feeling!
So today. I wasnt feeling super up to doing much BUT knew that I had to. I didnt want to go outside, too cold. Didnt feel like a WOD. Didnt want to die in hot yoga. I have a cold. I just ate breakfast....... the list goes on and finally I just said ENOUGH! Shut up and get outside. Go for a run. It is February outside in IDAHO and the sun is shining. WHAT THE HELL ARE YOU DOING??? So I did it. I turned on Pandora on my phone- the lady gaga station is the best for running and took off straight for the foot hills. Felt really great running all the way to the top of the 8th street hill. Reminded me that its ALWAYS worth it to go out and just do it, even when you have every excuse in the book and you really dont want to go BUT you ALWAYS feel better after you do it!
All it took was ten minutes of me looking through different Crossfit videos and articles and my CrossFit Pinterest board (of all things) to get motivated and remind myself of why I get out and even do stuff, why I do WODS like Hidalgo, Cindy, and Jackie, Why I sweat my assss off in hot yoga! Getting stronger and finding out just what I am capable of will never be acheived unless I go out and try and push myself to new limits!
Today's WOD for me: 6 mile run, 8:57 pace
Had one realllly long hill (almost 2 miles!) perfect training for Robie.
Robie's registration is on February 20th! :)
All it took was ten minutes of me looking through different Crossfit videos and articles and my CrossFit Pinterest board (of all things) to get motivated and remind myself of why I get out and even do stuff, why I do WODS like Hidalgo, Cindy, and Jackie, Why I sweat my assss off in hot yoga! Getting stronger and finding out just what I am capable of will never be acheived unless I go out and try and push myself to new limits!
Today's WOD for me: 6 mile run, 8:57 pace
Had one realllly long hill (almost 2 miles!) perfect training for Robie.
Robie's registration is on February 20th! :)
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