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 :)
Tuesday, June 7, 2011
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!
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!
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!
Tuesday, May 24, 2011
Whoops...its been almost a month.
So first things first....my triathlon May 1st was a success...I couldn't have been more proud of myself. My swim rocked, bike...well it was decent...but I really kicked it on the run! I averaged 8:20/mile...that is fast for me, especially after a swim and bike. My total time was 1 hour 30 min and 52 seconds. I placed 10/29 in my age division, 55/226 women and 264/620 competitors.
After my tri my life starting getting crazy busy between working two jobs and switching jobs too. Also had some unexpected expenses as well as time away from the gym. With that being said I will not be doing the Ironman 70.3 in Lawrence in June...instead I will be doing the Ironman 70.3 in Branson in September. I am hoping that with it being closer to home maybe I will have more support and not be totally alone like I would have been in Lawrence. It also will give me more time to train, and I really like that idea.
On another note I went back to Crossfit today (first time in 3 weeks). I did the row class...can we say ouch!!!
500 m row
400m farmer's walk (with 35# KB....hold one in each arm as you walk)
1000 m row
40 KB squats (25# KB)
500 m row
40 KB swings (20# KB...yes I know...weak sauce)
1000 m row
40 hand release push ups
500 m row
40 knees to elbows
I was exhausted not too mention I ate crap food that day and had a couple sodas. I also tore up my hands pretty good too....man hands again, gotta love those calluses. I am hoping I can stay with it and do at least a row class weekly and a couple WODs a week too. Hopefully more but we will see how it goes. Wish me luck!!
After my tri my life starting getting crazy busy between working two jobs and switching jobs too. Also had some unexpected expenses as well as time away from the gym. With that being said I will not be doing the Ironman 70.3 in Lawrence in June...instead I will be doing the Ironman 70.3 in Branson in September. I am hoping that with it being closer to home maybe I will have more support and not be totally alone like I would have been in Lawrence. It also will give me more time to train, and I really like that idea.
On another note I went back to Crossfit today (first time in 3 weeks). I did the row class...can we say ouch!!!
500 m row
400m farmer's walk (with 35# KB....hold one in each arm as you walk)
1000 m row
40 KB squats (25# KB)
500 m row
40 KB swings (20# KB...yes I know...weak sauce)
1000 m row
40 hand release push ups
500 m row
40 knees to elbows
I was exhausted not too mention I ate crap food that day and had a couple sodas. I also tore up my hands pretty good too....man hands again, gotta love those calluses. I am hoping I can stay with it and do at least a row class weekly and a couple WODs a week too. Hopefully more but we will see how it goes. Wish me luck!!
Tuesday, April 26, 2011
Oh boy....less than a week!!
So behind on blogging again...
Friday (4/22) was crossfit again and it kicked my ass!!! I can't even remember everything we did but it was something like this: 800m row
2 min plank hold
300 jump rope
2 min weighted squat hold
10x sprints
2 min weighted wall sit
40 box jumps
2 min spiderman hold
20 push presses
2 min overhead bar hold
I might have left out a few and not have them in the right order but it was something to that effect. It was hard...the squat hold and wall sit were the hardest holds for me. We also did some ab work before and that was horribly performed by me...so I need a lot more work still.
I went out of town for Easter and I enjoyed the time off and so did my body!!
Monday was a rest day for a multitude of reasons...I drove home from St Louis Sunday evening and was a little past Marshfield when I witnessed a wreck that claimed the life of a one person. It was absolutely horrible. I stopped to help and this greatly delayed me getting home. I didn't get home until 4 am so Monday morning I needed to sleep in...waking up at 11 was hard enough let alone trying to workout or anything.
Tuesday (4/26) 30 min spin bike :) Will be taking it easy this week as I have a Sprint Tri this Sunday...ahh!!! Its less than a week away...I don't feel strong enough yet and I wonder how I ever completed it two years ago with hardly any training...must have had age on my side haha! I am just hoping to finish it and not have to walk on the run!
Friday (4/22) was crossfit again and it kicked my ass!!! I can't even remember everything we did but it was something like this: 800m row
2 min plank hold
300 jump rope
2 min weighted squat hold
10x sprints
2 min weighted wall sit
40 box jumps
2 min spiderman hold
20 push presses
2 min overhead bar hold
I might have left out a few and not have them in the right order but it was something to that effect. It was hard...the squat hold and wall sit were the hardest holds for me. We also did some ab work before and that was horribly performed by me...so I need a lot more work still.
I went out of town for Easter and I enjoyed the time off and so did my body!!
Monday was a rest day for a multitude of reasons...I drove home from St Louis Sunday evening and was a little past Marshfield when I witnessed a wreck that claimed the life of a one person. It was absolutely horrible. I stopped to help and this greatly delayed me getting home. I didn't get home until 4 am so Monday morning I needed to sleep in...waking up at 11 was hard enough let alone trying to workout or anything.
Tuesday (4/26) 30 min spin bike :) Will be taking it easy this week as I have a Sprint Tri this Sunday...ahh!!! Its less than a week away...I don't feel strong enough yet and I wonder how I ever completed it two years ago with hardly any training...must have had age on my side haha! I am just hoping to finish it and not have to walk on the run!
Wednesday, April 20, 2011
Exhausted...
Working two jobs plus training and trying to do Crossfit....well it is really starting to catch up with me. I have been missing a few more workouts then I would like but I still feel like I am doing well.
Monday (4/18)
I was suppose to Crossfit today, however it was just not happening this morning.....at all!!! I did manage to get my swim workout in after work though.
Swim workout = 2100 yards :)
200 warm-up
6 x 75 bilateral breathing/drill/swim (L arm, R arm, catch-up)
3 x 50 kick with board
5 x 200 swim (R15) averaged under 3 min for all 5
200 cool down
Tuesday (4/19)
Ok a total day off....I worked 13 hours...and then work was just horrible....ran my but off and was so exhausted I had no energy left....no run today :(
Wednesday (4/20)
YAY!!!! I made it to Crossfit today!!! I was not however this ecstatic after the WOD.
Originally it was 10 rounds of :
10 KB swings (25#)
10 burpees
10 thrusters (my first time ever doing these) 45# bar
10 Gladiator push-ups
I think Mary (my CF coach) so how much all of us were struggling so she turned it into a 30 min AMRAP...I was 10 Gladiator push-ups short of completing 6 rounds! I really struggled with this WOD today, more so than any other day at Crossfit! It was mentally and physically taxing! I have been so tired this whole week and I am starting to think I might be getting sick...but I am trying to keep pushing on while at the same time listening to my body. I decided to take the evening off after work to come home and relax and hopefully get to bed early to see if that will help me out.
Saturday, April 16, 2011
Jello Legs!!
Today could not be described by any other words besides: JELLO LEGS!!!!
I was more sore this morning from Wednesdays bootcamp then I was yesterday! But alas I headed out this morning to do more Crossfit. One thing I have learned from Crossfit...is that there is no such thing as a warm-up. Warm-ups are just as hard as the WODs are, either that or I am just that out of shape!
So today's warm-up was 200/400/600 meter row x 2 The second time through had to be faster than the first times or else we had to do 10 burpees as a penalty. BURPEES=SUCK!!! The rowing wasn't easy by any means but I was able to beat all of my previous sets times so no extra burpees for me thank goodness!!
Now for the main set... 20 minutes AMRAP (as many rounds as possible)
10 wall balls (using 6# ball)
10 burpees
10 jumping squats
This WOD was soo hard, extremely tough on my legs especially after the rowing warm-up! I completed 5 full rounds in 20 min :) I was exhausted but mostly pleased with how I did...I know on some of the rounds my burpees could have been done faster but it was a struggle...I did pretty well with the wall balls and jumping squats. Then after the 20 min we were back on the rowers...this time the distances were 100/200/300 meters for time x 2 rounds. Once again the second rounds times had to be better then the first round, there was no way I was doing penalty burpees to end the day so I rowed my ass off! And it definitely felt like it!
I was more sore this morning from Wednesdays bootcamp then I was yesterday! But alas I headed out this morning to do more Crossfit. One thing I have learned from Crossfit...is that there is no such thing as a warm-up. Warm-ups are just as hard as the WODs are, either that or I am just that out of shape!
So today's warm-up was 200/400/600 meter row x 2 The second time through had to be faster than the first times or else we had to do 10 burpees as a penalty. BURPEES=SUCK!!! The rowing wasn't easy by any means but I was able to beat all of my previous sets times so no extra burpees for me thank goodness!!
Now for the main set... 20 minutes AMRAP (as many rounds as possible)
10 wall balls (using 6# ball)
10 burpees
10 jumping squats
This WOD was soo hard, extremely tough on my legs especially after the rowing warm-up! I completed 5 full rounds in 20 min :) I was exhausted but mostly pleased with how I did...I know on some of the rounds my burpees could have been done faster but it was a struggle...I did pretty well with the wall balls and jumping squats. Then after the 20 min we were back on the rowers...this time the distances were 100/200/300 meters for time x 2 rounds. Once again the second rounds times had to be better then the first round, there was no way I was doing penalty burpees to end the day so I rowed my ass off! And it definitely felt like it!
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