Saturday, July 26, 2014

Solid Week

Monday PM WOD:
Strength:
Back squat 5-5-5-3
93-98-98-103

Conditioning:
10 minute AMRAP of:
5 ring rows
10 push-ups
15 lunges

3+9
Wednesday PM WOD:
Dropped in at the Black Box
A. Front Squat 3×3
2 sets at 103#–hardly any time to warm up! :(
B. For total reps:
5 minutes: Push ups
4 minutes: American Kettlebell Swings (24/16 kg)
3 minutes: Pull-ups with band
2 minutes: Double Unders
1 minute: Air Squats
140
Thursday PM WOD:
5 rounds for time of:
10 Power snatch, 42
15 Box jumps, 24″/20″, step-ups

Week three of the Whole30 and I am feeling pretty damn great.  So far no huge PRs in the gym, but life is starting to feel pretty damn great.  Don't get me wrong--it was great before, but now I am sleeping better, my skin is clearing up, and I'm losing a little squishiness.  


Thursday, July 17, 2014

Big girl pushups

Thursday PM WOD
12-9-6 push press and push ups, 52#
18:02
Did real big girl push ups tonight. I know that’s not a big deal for most everyone in CrossFit, but it’s a really big deal for me. My form was a little wibbly by the end, but I am still super stoked. It’s the little things in life.

Wednesday, July 9, 2014

CFNB again!

Open Gym at CrossFit New Bedford, MA
HPC x 2
Warmup
5×65
3×75
Working
85-95-100 (close to PR)
DL x 1
Warmup
10×65
8×85
6×105
2×125
Working
135-140-145
Light and fun.  I love love love CrossFit New Bedford.  They are awesome.

Tuesday, July 1, 2014

Deadlifts Again

Monday PM WOD
Deadlift x1
Warmup:
10 x 63#, 6 x 83#, 3 x 103#, 2 x 123 #
Working:
133-143-148-153

I haven't deadlifted since December and needless to say I was a bit nervous getting back to it.  Since starting CrossFit, they have consistently been my weakest lift compared to where I am with other lifts.  There is just something about grabbing the bar off the floor that makes me feel like I am going to collapse and injure my back.  I think the issue is abdominal weakness, which is just pitiful.  I would really like to get the deadlift up to #200 by the end of 2014.  Perhaps working on it once a week will help get me to that place.  Now it's up to me to see if I really want it by putting the work in.

Saturday, June 28, 2014

Two A Day

Saturday June 28
WOD 1
45 minute Crank class
WOD 2

Clean doubles: 73-83-88-93-98
Front squat singles: long warmup then 108-113-118


First time doing two workouts in one day in a while.  Feeling good. 

Saturday, June 21, 2014

A Whole Mess O'WODs

Wednesday June 4 PM WOD
Oly class.
10 minute EMOM snatches 42#
2×3 snatch pulls 72#
Thursday June 5 PM WOD
Back squats with 3 second pause at the bottom
5x73#, 6x73#, 4x68#, 4x68#
Friday June 6 PM WOD
“Betty”
5 rounds for time of:
12 Push-Presses
21 Box Jumps Step ups
42# 13:01

Monday June 9 PM WOD
5 rounds for time of:
7 Front squats, 185/125
21 KB Swings, 32/24

12:48 at 53# and 16kg.
Wednesday June 11 PM WOD
5 rounds for time of:
7 Overhead squats, 155/105
21 Wallball shots, 20/14

16:07 42#, 4 rounds
Friday June 13 PM WOD
18:26 42#
Sunday June 15 AM WOD
Crank class (60 minute)
Wednesday June 18 PM WOD
Oly class: Split jerk doubles
53-63-73-78-83 (PR)
Split jerk singles
73-78-83
Thursday June 19 PM WOD
3 2 Rounds for Time:
5 Snatches
10 Thrusters
15 Power Clean & Jerks 
400m Run

52#
20:00
Friday June 20 PM WOD
Back squats x3:
93-103-113-123-133 (matched PR from August, before I hurt my back!)
10 Minute EMOM
Odd: 200m row
Even: 20 KBS 16#

After months of being injured, busy, and having surgery (it's been real, tonsils), I finally feel like I am really back in the groove of taking care of myself.  It's been slow going, the weights have been lower than I am used to, and I generally finish the workout feeling like I have made a fool of myself.  Yet I am really happy that I am making my health a priority again.  It feels pretty damn great.
Khal and I are also embarking on a healthy eating adventure.  After a month of pre- and post-surgery carbofests (open wounds in throat = can only eat ice cream and buttery noodles), we are taking a more "real foods" approach to life.  We have been pretty diligent in the past, but we are gradually cleaning the processed stuff out of our fridge and replacing it with homemade/sugar-free sauces, fresh veggies, and bulk servings of healthy dishes.  We are embarking on a Whole 30 for the month of July and are pretty excited to see where that takes us in terms of reducing inflammation and feeling better.  My personal goal is to be able to re-set my system and figure out what foods have been upsetting my stomach.  I'd love to be able to drink coffee again!

Friday, April 18, 2014

Grace

Thursday PM WOD: 
“Grace”
For Time:
30 Clean & Jerks
68#

6:33

Boy is my collarbone a bruised mess.  But I am really proud of my work on this one.  I feel like I kept my form pretty good throughout the workout.  The first few reps were so easy, and then around rep 8 or 10 it started to really sink in--this is no joke!

I am not entirely sure how I feel about WODs like this.  Although they are ostensibly designed to make the athlete push herself, it seems like a recipe for bad form for most people.  At my home box, I feel very confident about my safety and the safety of the other athletes since we have such excellent coaching, but I know that other boxes are a bit more laissez-faire about form and proper warm-ups.  Makes me shudder to think about!