Monday, November 17, 2014

Saturday, November 15th

WOD:  In teams of 2
21 min AMRAP
100 m calorie row
80 lateral burpees over Erg
60 kettle bell swings
40 lateral burpee over box
20 pull ups

Scott and I went again on Saturday and did the workout together.  Each partner was to complete 10 reps in each piece of the workout while the other rested.  We completed 1 round.  In the light of the class, we were pretty slow, but Scott was new at kettle bells and just doesn't move as fast with burpees.  And of course, burpees are not my thing either!  However, it was a great workout and I always love doing these partner workouts with my honey.
Friday, November 14th

Snatch, build to 1RM

WOD: for time
30 snatches #135/95

Oh I wish I could perfect you!  I love these, but I have a terrible squat.  I need to work on it.  I think it is a combination of lack of flexibility when in a squat and holding the bar over my head, as well as strength.  My 1RM was 75 lbs, but I only was in a half squat, never a full squat.  I need to work on that.  It was an option, but a full squat is more efficient.

I complieted the WOD in 4:44 with 55 lbs.
Tuesday, November 11th - Veteran's Day

Today we did a work out called "The Three Wise Men Tribute" in honor of the 3WM foundation and helping Veteran's as they return home.  This work out is named after three brothers, two who are fallen soldiers.  It was a tough work out, but so glad I participated.

4 min AMRAP for each workout with a 2 min rest inbetween

5 hang Squat Snatch
10 Burpees over the barbell

10 power cleans
20 pull ups

15 box jump overs
30 wall ball shots

In order, I completed rounds and reps as followed:  2+13, 1+20, 1+37.
Weight for the snatches and power cleans was 55 lbs.

Sunday, November 9, 2014

Block Meal Plan

Tomorrow I am going to start the Crossfit Block Meal Plans, which closely resemebles the Zone Diet.  This isn't a diet, but a way of planning meals according to your body type and energy needs, and to enhance fat burning and physical performance.

Here is a link to the meal plan:

I consider myself a medium sized female, so I will be following the 3 block meal plan.  It can be challenging for me to eat properly when I am at work.  I am a nurse and work 12 hour shifts and I am not always able to eat on a regular schedule.  I am going to do my best by planning ahead and having my meals prepared the night before so I am not scrambling in the morning.

I am weighing in at 134.8 lbs right now.  I have only lost about 4 lbs since starting crossfit, but I know I have gained muscle weight.  My goal right now is to get down to 130 and then re-evaluate whether or not I need to loose any more weight.

I am also considering moving the blog to Wordpress, but haven't yet decided.  If I do, I will make a post with a link.  Even though I know no one reads this, as it is simply for my own benefit and record keeping!  Lol

Saturday, November 8, 2014

Saturday November 8th

WOD:  In Teams of Three
18 min running clock

200m run
AMRAP burpee box jump overs 24"/20"
AMRAP overhead walking lunges #45/25

Scott and I did this with Danielle, and it was a tough workout.  I thought the burpee box jump overs would be the hardest, but the it was actually the lunges that was a killer for all three of us.  We used the 20" box and carried a 25 lb weight overhead for the lunges.  We kept track of all our reps and reported them off to each other as we switced stations.  The run was like a rest!  LOL.  Total reps between the burpee box jumps and lunges was:  422.  Not bad!  We were about middle of the road compared to the other teams.

This week was a hard one.  I did go on Thursday, but I hated the work out and I am not going to record it.  I have been extremely sore between Wed and Thurs and that is one reason why the lunges were hard for me today.  My arms and quads are torn up.  I will have two days off now because of work and my body needs it, so I won't complain.

This week I am going to work on losing 4 lbs, so I am really going to work on doing the crossfit box diet and see how it works.

Thursday, November 6, 2014

Thursday November 6th

Strength - 4 rounds:
A.  Hollow Rocks for 30 sec, rest 20 sec.
B.  Toes to Bar negatives, 6-8 reps, rest for 20 sec.
C.  Left Side Plank hold for 30 sec, rest for 20 sec.
D.  Right Side Plank hold for 30 sec. rest for 20sec.

WOD: 6 rounds
250 m row at 100%
Hold kettle bells while partner is rowing #53/35

Did all four rounds of the strength.
Used 35 lbs for the kettle bells and Scott and I completed the 6 rounds in 14:48.  I did not really love this workout at all.  Rowing is not my thing.  I am not efficient at it, but it is always good practice.  The kettle bells were really heavy for me having to hold two of them at 35 lbs, but the lighter ones were taken, so I did it!  Scott did the same weight ;)

Wednesday November 5th

Strength:  Build to a max in 10 minutes
A.  Strict Press
B.  Push Press

WOD:  Death by HSPU + 1 round of "Cindy", 12 minute time cap.
"Cindy" is 5 pulls ups, 10 push ups, 15 air squats
Was had to start with one HSPU and then add one before each round of Cindy.

Strick Press:  Maxed out at 75 lbs
Push Press:  Maxed out at 95 lbs

Did 12 rounds of Cindy and only did one HSPU on the first round only.  I couldn't do it on the second round.  I used the blue band for all the pull ups, so that is progress!

60 pull ups
120 push ups
180 air squats

LOVED this workout!

Saturday November 1st

WOD:  In Teams of Two

20 minute AMRAP
1 Round:
60 yd suicide spring
20 Push Presses #75/55
10 Pull Ups

This was a tough workout, but I loved it.  I did it when Scott (husband) and we did 9 rounds plus 9 reps.  I used 45 lbs for the push presses.  Pull ups were assisted with the blue band and then I switched to the green band because I needed more help.

Saturday, November 1, 2014

Monday October 27th:

Strength:  Power Clean plus 2 Split Jerks x 8; rest 90 seconds

5 min max clean and jerks #135/95
4 min max burpees
3 min max pull ups
2 min max burpees
1 min max double unders

For the strength, I used 85lbs for the power clean split jerks.  This was the second time I have used this weight for the power clean, first time for split jerks.

55 lbs for clean and jerks, 35 in 5 mins
47 burpees in 4 min
31 assisted pull ups on the green band in 3 min
31 burpees in 2 min
57 double unders.  I actually do singles because I can't do double unders yet, so we have to divide our single amount by 2.

This workout was after a weekend of being out of town and having a lot of fun, so it was hard at the start and got easier at the end of the WOD.  I wasn't feeling to great :(

Tuesday, October 21, 2014

Tuesday Oct 21st

Strength:  Hang Power Snatch
3 reps x 7, rest 2 min

55lbs (10lb weight increase)

WOD:  "Helen"
3 Rounds
400 meter run
21 kettle bell swings #53/35
12 pull ups

Time was 10:50, 35lb kettle bell.

My pull ups were broken all three rounds.  I should have used a band with more resistance for help since we were doing so many reps and the rounds were to be unbroken.  Now I know!  My time would have been better.  I have the running and swings down, now I really need to work on my pull ups.  Hang power snatches are also hard for me.  Today the trainer, Kyle, did a really great job at going over the movements and form, so I was able to improve my form and increase my weight today.

I am starting this blog to keep track of my WOD's in Crossfit.  I haven't been able to effectively keep track of them, and I have heard that blogs are a good way.  I don't have an Iphone, so I can't use my box's app.  I go to North Rim Crossfit in Chico, CA and I just finished my 8th week.  I am absolutely addicted to it!  I turned 40 on Dec. 31st last year and my goal was to be in as good of shape at 40 as I was at 30.  That goal hasn't been accomplished, but I am hoping I am close in the next couple months.  I have already made significant improvments and now that I am doing Crossfit, I keep that goal in mind, but I have much larger ones we well as I see what can be accomplished with Crossfit.  I don't know what this blog will turn into, but as I am learning more about Crossfit, clean and healthy eating, and how to make the most out of my workouts, I can see this growing in a lot of different ways.