Tuesday, June 7, 2011

Building strength :)

Woohoo I have done Crossfit twice already this week :) I did the WOD on Monday and the row class today.

Mondays WOD  was 3 rounds of: 
                                             40 push press (45#)
                                             800m run
                                             40 medicine ball squat cleans (14#)
My goal was to complete it in under 45 min and I did!!! I completed it in 44:44....I really had to push myself but it was awesome when I accomplished it! 

Tuesdays Row Class: 400m row 200m run backwards
                              50 goblet squats (25# KB)
                              25 ab mat sit-ups
                              400m row 200m run forwards
                              50 box jumps 
                              25 KTE
                              400m row 200m run backwards
                              50 back squats (45# bar)
                              25 crossfit angels
                              400m row 200m run forwards
                              50 walking lunges (45# bar)
                              25 ab mat sit-ups 

I am loving Crossfit the more I go...it is amazing :) I am hoping it will help with my strength for my triathlons and hope to gain muscle and burn some fat too! But regardless its fun and I feel a sense of accomplishment when I complete a workout. I am addicted to it! Plus I am one of those girls that feels better when she sweats and I definitely do a lot of that during Crossfit. 

I have gotten away from my regular working out but Crossfit gives me more of a structure and there is someone there to push me. I will start throwing some swimming, biking and running in as I have more time :)

Friday, June 3, 2011

What a week!!

I have to brag on myself this week...I made it to two Crossfit row classes and a WOD!!! I feel like I am getting back on track with my fitness...I am cooking more meals for myself and trying to eat healthier too. Day shift definitely helps with this!

Row class Thursday... 400m row 200m run
                                   10 power cleans (65#) 50 DUs (or 150 singles) 50 sit-ups
                                   400m row 200m run
                                   8 power cleans, 40 DUs (120 singles) 40 sit-ups
                                   400m row 200m run
                                   6 power cleans, 30 DUs (90 singes) 30 sit-ups
                                   400m row 200m run
                                   4 power cleans, 20 DUs (60 singles) 20 sit-ups
                                   400m row 200m run
                                   2 power cleans, 10 DUs (30 singles) 10 sit-ups
It was probably my favorite row class...I have yet to master the DUs but maybe one of these days! I felt like I kicked butt at this row class, I don't feel like that very often...but I really pushed myself on this and felt good!

WOD Friday 7pm....I was the lone person to show...talk about intimidating...just the coach and me...and I am still new at this and trying to learn...the coach...Jen...was awesome!!!! The WOD however....HURT!!!!
It went something like this....
                Prowler sled push with 2-45# plates and 2-10# plates....for 60m
                10 burpees
                3 x through for time (1:19, 2:03, 1:55) Needless to say after round 1 I had nothing left.
Then after that...there was more...the conditioning part of the WOD...
              12 minutes non-stop
                     3 minutes hand-release push-ups
                     1 minute sit-ups
                     2 minutes hand-release push-ups
                     2 minutes sit-ups
                     1 minute hand-release push-ups
                     3 minutes sit-ups
 Keeping track of total reps...I did 225...I was pleased with that...I was just trying to get at least 150 lol so 225 was awesome!!!! It hurt....bad!!!! My abs were still burning from the sit-ups at yesterdays row class. But I did and I am so glad I went!! I am getting a little more comfortable at crossfit...there is definitely a learning curve!

Wednesday, June 1, 2011

Row Class :)

So after last Tuesdays row class it took my legs 5 days to feel normal again. I decided to try it again this Tuesday. Success!! Well sort of. I am defining success as being able to walk today :) Last nights row class was this : 2 rounds!
        50 calorie row
        30 burpees (EVIL)
        30 dumbell ground to overhead
        30 TTB (toes to bar...I had to modify to knees to elbows)
        30 lunges with 25# plate (R + L = 1)
        100 m sprint (let me tell you for me there was no sprint...I am just hoping it looked like I was moving)
It completely killed me, there was not a dry spot on my shirt! Ugh so sweaty!! But I loved it!!!! Today I was sore but not nearly to the extreme as last week. I have plans to go to row class again tomorrow evening. If all goes as planned I will try to start incorporating a few WODs in during the week too as time allows and possibly start TRI training again...BRANSON 70.3 SEPTEMBER 18TH!