newburpee10

Well Fran was about as fun as she can be. Crap I forgot my time. Think it was around 5:09 area. Assisted pull ups, working on kipping tonight for the first time though. Tuesday Morning Gym 5X5 everything Squats (115, 135, 155, 175, 195) Bent Row (85, 90, 95, 100, 105) One Arm Row (35, 40, 45, 50, 50) Wide Squats (135, 135, 145, 145, 155) Bicep Curlz 3X8 (45, 50, 55) Little Abs Crossfit Snatches (70lb) WOD 500 m row 40 Squats 30 sit ups 20 push ups 10 pull ups 5:23 Finisher 3 Tire Flips 400 m run 2 prowler push 400 m run Felt great until the 400's. Still reserved hatred from my first track meet in 7th grade Wednesday No Kickboxing, new what the WOD was and just didn't want to Crossfit Worked on deadlifts. Worked up to 195 WOD "McGhee" 30 Min AMRAP 5 Deads (145) 13 push ups 9 20 in box jumps 20 rounds + 11 I really liked this workout and did better than expected. It did nearly kill me though, but in a good way. Next time, I'll go heavier on the deads. Box jumps went amazingly well once I got the rhythm down. And push ups are push ups, just have to do them. Thursday SLEPT IN...until 5:30 wooo Crossfit tonight plus some extra work after. Then off to watch Iowa win the NIT (hopefully)

Crossfit Open Week Four - I'm a little sad this is almost over. Even though I'm not in the Open this year, it's been fun. 13.4 Clean and Jerks and Toes to Bar 55 Total Reps Toes to bar went better than expected. Got no repped on a few but I'm still learning so I appreciate it. Cleans weren't terrible. Saturday Morning 4 MIle Run Saturday WOD 30 Min AMRAP 100 Snatches (65lb) 100 Squats (65lb) 100 Deads (65) 100 Burpees 100 Sit Ups 100 Double Unders 100 Push Ups 100 KB Swings (35lb) 100 Walking Lunges (25lb) 100 Box Jumps (20 in) Did I mention this was a partner WOD? We made it through 60 kb swings. Another 5 minutes and I think we would have finished. Plank Competition - 3:38. Sunday Ate all the food. Took the day off. Mom made sweet potato pancakes Monday Morning Kickboxing And tonight I'm hanging out with Fran

Yay for not working yesterday! Anywho, back to it. Wednesday Crossfit Strength - DEADLIFTS (my favorite) 3X3 125, 145, 165 then my coach decide I should do more which I had to agree with so... 215, 225(3) Until yesterday, I did not realize that 225 was my previous max and that was with straps on. This time was strapless. WOD 15 Min AMRAP 10 Push Press (85) 15 Toe to Bar (Switched to weighted leg raises after first round) 25 Squats 7 Rounds + 24 squats (Seriously) Then two pushes on the prower with maybe 190 pounds ish on it. And planks Thursday Morn. Gym (3X8) on everything DB Bench (40, 45, 45) One Arm Row (40, 45, 45) Cable Flies (35, 40, 40) Cable Lat Pull Downs (75, 80, 80) Bicep Curls (25, 30, 30) Some abs Finished with a three mile run since I have a race in 5 weeks and already slacking No Crossfit last night. My sister's college softball team was playing my old college team so went to that instead. Nice day. Friday Kickboxing - Didn't want to go. Went. Didn't regret it. Kicked my ass. Taught the 9:15 class. Kicked their ass. Crossfit Open tonight

Tuesday Strength - Full Snatch (3X3) Went lighter on these...still trying to get them down (35, 55, 65) WOD 4 Min AMRAP 10 Power Snatches (65lbs) 25 Double Unders Rest Two Minutes 4 Min. AMRAP 5 Deadlifts (115) 5 Handstand Push Ups (1 and 2 ab mats) 2 Minutes Rest 4 Minutes AMRAP 10 Squat Cleans (65) 10 Pull Ups (assisted) Total:179 Reps Pull ups killed me. Can't kip yet so everything is strict with a band. Working on kipping later this week with the coach. Wednesday Morning Kickboxing It's week one for the new people so back to basics. Nice to work on technique a bit though. And that is that.

Monday Monday Morning (woke up to the usual Monday snowstorm. I love Iowa) Instructed kickboxing - limited workout time Monday Crossfit Strength 3X3 Shoulder Press (65(5), 85, 95, 100) WOD - My most favorite WOD to date 3 Rounds 10 65 lb thrusters 10 box jump burpees (20 in) 10 65 lb thrusters One minute rest 9:34 Absolutely loved it. Lungs were burning. Snot dripping everywhere. Quads locking out. Amazing. Tuesday Morning Gym - Skipped again. Lately I've gotten in a habit of waking up for an hour or so at around 1:00 and since I go to the gym at 4:00, I lose motivation and that's where sleep becomes a priority. Back to bed to dream about baseball and warmer weather. But I checked today's WOD and it involves just about everything so I will make up for it then.

Weekend Round Up Thursday Crossfit Skillz - All things handstands Figured out I can do handstand push ups (against the wall) so yay! Still scared to death of doing unassisted handstands. Don't know why. WOD 20 pull up buy in then 3 rounds 800 m run 30 second plank 20 45 lb good mornings Don't remember my time. Terrible WOD. Back cramped something terrible. Friday Morning Kickboxing Instructed so limited workout time Friday Evening Crossfit Open 13.3 12 min AMRAP 150 wall balls 90 dus 30 mus (90 pull ups, 90 dips) I hit 159. Ran out of gas on the wall balls as this was my first time doing them. Hit the du's at 11:50. Finished up the last 81 and part of the pull ups and dips after that. Did some tabata stuff as well. Saturday Morning Felt like death = skipped all the workouts Sunday Morning Felt less deathly. Hit the gym for 5X5 on Squats (95, 115, 135, 155, 175) Bench (95, 100, 105, 110, 115) One arm rows (30, 35, 40, 45, 50) Shoulder Press (75, 85, 95, 105, 115) Curlz (45, 50, 55, 60, 65) Tricep extension (70, 75, 80, 85, 90) Then 4X20 weighted sit ups Half marathon training starts this week. Shooting for two runs during the week and a long on the weekends. We'll see.

This week has been off for me. Working on food issues as always. Tuesday WOD 5 Rounds 10 Handstand Push Ups (subbed pike push ups) 25 KB 1 pood 50 Double Unders (subbed singles, I've never done the DU's with a speed rope before and it was not pretty) Finished in 15 something, so not bad Wednesday Morning Skipped kickboxing simply because I heard the wind blowing, decided I was over winter, and went back to bed. Wednesday WOD Strength 5X5 Deadlifts (75,95,105,125,135) Not happy but my back is almost out of commission so this is what I could do today. WOD 12 min. AMRAP 10 Back Squats at bodyweight (driver's license says 135, works for me) 20 burpees (YAY) Exactly four rounds, hit the 20th burpee right at 12. Thursday Morning Skipped the gym to sleep some more. And also because I normally do deadlifts on Thursdays The back issue is annoying me. Researching off google, sounds like it could be a sciatic issue. Hurts my left upper hip/butt and my back. The lower back will cramp for a bit after the workout but after about 20 minutes it's fine. Could go to the doctor but I know what they'll say and I know what I'll say so seems like a waste. Anybody been through something like this or have any thoughts? Anything will help!

My first comments happened at work but he was telling me how to workout because I'm a girl and do not know these things. 1. I should stop lifting heavy because light weight with high reps do the same 2. Bacon is bad for me (what?) 3. I look fine so I should stop working out as hard (what every girl wants to hear) 4. If I do too many things I will burn myself out so I should settle down, get married and have babies instead. Now at my gym (a 24 hour) there's an older gentleman who generally uses the shoulder press and ab machine then glides on the eliptical for about an hour. Some days he will steal the one and only rack and those are my favorite days. His exercises he's created will blow your mind. Some days it's the bicep/back bender, others it's the sideways shoulder press. Today was a combonation hang/snatch/high pull but yet none of those three at the same time. All of these at way too heavy of a weight to do even remotely safely. I wrestle with trying to help him so he won't hurt himself or just letting him do it wrong so he will hurt himself and not take the rack for curls anymore.

Since I've just recently started Crossfit and have decided to change up my personal gym routine, I decided it was time to start tracking the workouts. And since my follow through on tracking is always terrible, that's going to be a challenge in itself. Little about me first. I was an athlete in high school and college. After college, things slowed down but then I started lifting consistenly and have been for the past two years. I run wen the weather is nice, completing some races, a Ragnar and getting into the mud runs. I also have been kickboxing for the past year and now go three times a week plus instructing on occassion. I joined Crossfit last week because I've been thinking about it forever and decided I should finally just do something. Workout March 18-March 23 Monday Morning Kickboxing-45 minutes Evening Crossfit Strength - 5X5 Shoulder Press (55,75, 85, 95, 75) WOD For Time 15 Clean and Jerks 5 Muscle Ups (None of the business so 15 pull ups/15 ring dips - both assisted) 9 Clean and Jerks 9 PU/Dips 5 Clean and Jerks 3 PU/Dips 8:56 Finisher Three sets - 200 m row/30 second plank I was pretty happy with the time but I need to work on my jerk as I lose all coordination and forget what I am supposed to be doing. Tuesday GYM DAY Squats - Decided to go a little lighter than usual since we are working on squat snatch tonight 5X45 (2) 5X95 5X115 5X135 3X145 3X155 3X165 2X175 2X185 3X155 5X135 5X95 Barbell Rows 5X45 (2) 5X65 5X75 5X85 3X95 3X105 3X115 2X120 2X125 3X95 5X65 5X45 Dumbbell Rows 4X6 30 pounds each Curls 30X15 24X20 20X25 16X30 16X30 20X25 24X20 30X15 Stretch then done. And that is this week. If I can lift my arms after tonight's WOD then I shall be back tomorrow.

Give the "eat when you're hungry" thing I whirl. I used to be like you too...very strict calorie counter to the point that it drove me crazy and even though I was coming in low on calories, I wasn't eating the right foods, i.e. tons of oatmeal, all that processed stuff, way too many carbs. When I decided to switch to a more paleo way, I stopped counting and just ate, and added or cut certain foods if they were messing with my weight or energy levels. You could continue to count for the first few weeks, especially since you are trying to get your protein intake down, then once you are in the habit and generally know what to eat, leave the counting behind. You may find it's less stressful in the long run and you won't have to think about it as much. Just my two cents. Hope you figure out what works for you!

Some of the regulars include... "I'll do that workout when I get in shape" "I went to yoga yesterday so I could sweat off all the crap I ate last week" "Coffee is bad for you" (as they're drinking some sort of soda) And my personal favorite... "I can feel my fat turning into muscle already!"

These things are look fantastic. Best of luck to you!

After feeling like a piece of lard for the last two weeks, all burnt out and blah from instructing kickboxing all the time, skipping gym time and overeating everything, I returned to the gym this morning where I finally upped my bench pr to 140. I hit 145 but didn't let the bar go all the way down (the brain took over on that) so I'm not counting it. Then I finally realized that even though I may have put on a couple pounds, I'm ok with it since I'm 1. back to winning in the gym and 2. out doing things as one is supposed to do in the summer. So tonight I'm going to have a beer and a piece of deep dish pizza and watch the All Star Game and enjoy a second date and tomorrow I will deal with it accordingly. I truely hope everyone has an awesome day and an awesome week, in the gym and out of it.

Hey thanks! Good luck! Still can't do wall handstands yet but getting closer.

Well the race is over and I finished in 1:57:40 and beat my dad by 38 seconds which was my other goal. And the diet has been pretty good lately unless it's a Saturday and there's beer, Reece's Peanut Butter Cups and/or donuts, but other than that we're solid.