turkish delight

It took me an hour and forty minutes to complete everything today.

Strength:

Back squat
1x8 #100
1x6 #115
1x4 #135
1x4 #140


Pull Ups 4x8 (thin purple and I think the thinner green or blue???)
Front squats
1x5 #80
1x4 #90
1x4 #100
1x3 #105

Conditioning: Every 30 seconds for 10 minutes...
1 power clean + 1 hang power clean + 1 push jerk @ #65 then #75

Rest 5 mins

3 rounds for total reps (lost count???)
2 ME lateral jumps 12" rest 1 min between

5 min AMRAP of Turkish get ups (#15 completed 2 sets of 3 for each side)

Practiced my double unders after a 5-10 min rest. I am getting into a pattern...single..double...single...double...I am having a hard time linking the doubles...I'll get there!

push it real good

Strength work:

5x3 behind the neck push press (snatch grip) @ 55lbs

+3 OHS

5x3 snatch high pulls (heels down) @ 65lbs

WOD:

Time 15:18

10 HSPU (mod box)

15 T2B

10 hang squat snatches (45lbs)

15 wall balls (14lbs)

15 kbs (35lbs)

200m pinch grip plate carry (25lbs each hand)



Afterwards, I worked on my double unders and swing/sway for my pull ups.

fran schman

On June 1st, I met "Fran".  Before the workout, we worked on snatch and I went up 10lbs to set a new PR in just one week from setting my original PR. My 1RM for snatch is now 75lbs.

"Fran"

21-15-9

Thrusters (45lbs)

Pull ups (medium black/skinny purple)

Time 5:43

Saturday was team oriented and I partnered with Summer.

Time 20 mins

Partner 1 runs 200m

Partner 2 does KBS (26lbs)

-switch-

Every minute on the minute (or so), everyone stops what they are doing and completes 10 push ups. I completed mine on my knees as a modification since we were out in the parking lot (ouch).

This was a GREAT workout and I had a lot of fun doing it with Summer, Wendy and Kim.....and Lee as our coach!



feeling incompetent pisses me off

Tuesday and Wednesday's WOD made me angry because I felt incompepent. I apparently have little upper body strength and my form isn't spot on all the time so my coach treats me like a delicate flower. I hate learning curves and it is so frustrating when I cannot dominate at something. I vaguely recall something about being a work in progress....blah!

Tuesday, May 29th

SJ 4X3
FS 4X5
alternating between the two

SJ 65lbs
FS 80/85/90/95 lbs

WOD Time 8:35

3 rounds (instead of rx 5)
10 power cleans @ 65lbs
Row 250m

Wednesday, May 30th

KBS 21/15/9
Ring Dips 15/9/6
Man Makers 9/6/3

Time 12:54
KBS 20lbs
DIPS box mod: 1st set hanging/2nd and 3rd set feet out front
Man Makers 15lbs mod: knee push ups

New CF140 t-shirts have arrived!

Our new patio set! Ready to entertain!

memorial day weekend 2012

I have taken a few days off from the blog world due to the busy holiday weekend. Since my last post, I have finished my school year, including post-planning. Let me back track for a moment...I took Thursday and Friday off from CrossFit due to a pinch nerve in my neck/upper back.

On Saturday, we started the weekend by honoring the upcoming holiday..."21 Gun Salute"...mine was more like 14 guns!

Time 38:45

4 rounds – 2 each – partner Ben

14 pull ups (green wide and skinny purple)
14 Burpee box jumps
14 dumbbell squats (15lbs in each hand held by shoulders)
14 Burpee box jumps
14 pull ups (” “)

*modified for prescribed squat due to shoulder/neck pain

Saturday afternoon, Corey and I went to the Braves game with the Chandlers. I do not like baseball but it was fun! Sunday was a day of rest from CrossFit.

On Monday, I was joined by my sister-in-law and friend from high school, Rebecca. We completed the "Murph"...well, a modified version! Check out the following site for more information about Lt. Murphy http://www.memorialdaymurph.com/memorialdaymurph_007.htm

"Murph"
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Emily and I partnered up and completed about 60/40 together to get all the reps!

1/2 mile run each
100 pulls ups
200 push ups
300 squats
1/2 mile run each

Pictures from the holiday weekend!

golf balls

Found my 1RM for FS - 115lbs

Strength work:

BS

1x8 @ 100lbs

1x8 @ 110lbs

1x6 @ 125lbs

1x6 @ 130lbs

FS

1x5 @ 70lbs

1x5 @ 80lbs

4 minutes... (12 sit ups and 12 box shoulder touch)

3 rounds + 12 + 6

WOD time 12:00

Row 250m

30 HR push ups

Row 500m

20 HR push ups

Row 1000m

10 HR push ups

Junie B found a new toy, golf balls!



if you like my rack, you'll love my snatch



High hang snatch squat:

2 x 45lbs

1 x 55lbs

2 x 65lbs

Snatch dead lift:

5 x 65lbs

12 minutes:

400 singles (buy in)

5 Push jerks + 200m run (completed 4.5)

Dinner at Taste of Italy with our best buds, Mark and Whitney!

best snatch in town

Okay...so I am laughing at the title to this post because if someone does not know what a snatch is in CrossFit then I sound like a complete pervert! This is one of the few things I've been complimented on for form. Compliments from the CF "dictator" are few and far between so I am going to milk it!

Snatch 1RM 65lbs

WOD:

3 rounds

15 wall ball throw/squats (14 lbs)

15 low hang snatch squat (55 lbs)

Time 8:18

a little walkie, a little talkie

On Saturday, I had to skip CrossFit due to graduation at school. I had lunch with my dear co-worker, Gretchen and then went shopping for a little me time- it was nice! Corey and I finished the evening at a cookout with our neighbors.

I waited until late in the evening on Sunday to get my fifth workout in, but I did two miles with my sister-in-law!

and then...no and then!

Friday was an intense, tough WOD because the strength work prior was taxing on my muscles.

500m row + dynamic stretching to warm-up

1) High bar squat

1X10 @ 95lbs

1X8 @ 105 lbs

1X8 @ 115 lbs

1X8 @ 125 lbs

2) Front squat

1X5 @ 75lbs

1X5 @ 80lbs

2X5 @ 85 lbs

3) Shoulder press

2X5 @ 55 lbs

Then...

3 rounds

-140 singles

-30 butterfly sit-ups

-20 kettle bell cleans

-10 pull ups (thick black band- too easy)

-5 HSPU (mod: on box)

then... 800m run

Time 28:17

aliens don't wear hats

Thursday's have become my days off from CrossFit. Our school year is wrapping up which made for a quick faculty meeting. I enjoyed my night getting a manicure/pedicure, having dinner with Corey and then going to visit my aunt and uncle who are in town from Mississippi. It was a great night off from working out....my body was screaming at me all day from Wednesday's WOD!

I saw the pin below and just had to share! This perfectly depicts what it is like to have a math disability or in my case, intolerance to math!

flexibility is on my side

1a) 5X3 T&G PC AHAP

1b) 5X3 PJ AHAP

(75lbs)

4 rounds

15 Sumo DL high pulls (55lbs)

15 Knees to elbows

Time 9:58

When Dave and Lee were explaining the WOD, I didn't think it was going to be that tough...boy, was I wrong! Each round was harder than the last and by the end, I was whooped! Thanks to Lee's encouragement- I made it under ten minutes!!

don't call it a come back

BS:
1X10- 95lbs
1X8- 105lbs
1X6- 115lbs
1X6- 120lbs
1X6- 125lbs

FS + strict underhand pull up (green & purple):
1X5- 75lbs
1X5- 85lbs
2X5- 65lbs

400m run
KBS 10x9x8x7x6x5x4x3x2x1 (25lbs)
HRPU 1x2x3x4x5x6x7x8x9x10 (on knees)
400m run
Time 15:50

Today was tough but great! My mind was in a good place and it showed in my workout. I am working on my form in front squats since my chest wants to naturally fall forward which makes the bar come off the rack position. As in everything else, I am a work in progress!

there's no crying in crossfit

Apparently, CrossFit can rip emotions right out of someone. Yesterday during the timed WOD I began to what I refer to as a hyperventilate cry. It was the oddest thing and even though I tried to push through it, it was seriously prohibiting me from finishing so I only got three out of the five sets complete. I was glad Dave pushed me to finish those but I was just emotionally spent. He said that is totally normal for CrossFit to push any issues to the forefront. I felt a bit defeated but reminded myself that I had to listen to my body and at that time, it was telling me to stop! It’s funny how as a child I didn’t worry about my parents and now their well-being shakes me to the core. In some aspects, it sucks to get old!

"I don't want to be at the mercy of my emotions. I want to use them, to enjoy them, and to dominate them." -Oscar Wilde

mother lover

This felt like such an emotional weekend. I'm unsure if it was the rain or just the emotional plague that hit me but it pretty much sucked. On a more positive note, it was nice to spend time with my mom and mother-in-law on Mother's Day. We had lunch with my in-laws and then went to visit with my parents. I love them all so much, especially my mom- she's my hero! She is absolutely the strongest woman I have ever known and sacrifices so much for her family. I hope to be a tenth of the woman she is one day!

Group: Corey, Lisa, Emily and Lydia                            

Beautiful 9 year old: Miss Lydia!

Body Composition Challenge Day 6....I missed CF yesterday and a run today because of my slump and the rain- ugh! Also, threw paleo out the window today (Sunday 5/13/12) and paid for it later in evening. Oh well, not lingering on the thought...tomorrow is a new day!

under the porch

We showed our support Saturday night to Michael Blair by going to watch his band, Under the Porch, play at the Sixes Tavern.  I was good and didn't partake in having an adult beverage...bummer!

Me with the love of my life, Corey!

one rep max

Crossfit was packed on Friday. We all worked on 1 rep max lifts. I completed four and have three left to complete. I was there for over two hours and left with a few bruises to my collarbone from the bar sitting in the rack position. Dave would tell me to get over it so I am not going to dwell on it or the other bruises on my body from my new fitness obsession/form of torture!

Push Press- 95 lbs

Push Jerk- 85 lbs

Clean- 95 lbs

Clean Jerk- 85lbs

Dictator Dave in all black, looking at his empire!

the tenth of may

Today is my off day from the box (aka the CrossFit gym). I am still learning all the lingo!

I am going strong on the diet and have not had any cravings which completely surprises me! I am giving awards out to my cheerleaders tonight at the sports banquet- very exciting!

Today was a good day.

such a groupie

Day 2 of the body composition challenge was a great day! I am starting to feel like a total CrossFit groupie!! I hung out even after my WOD was complete! It's the atmosphere and the people that are so infectious! Even the paleo/CrossFit dictator, David!

5X1 PowerClean AHAP (reset 1 min) = 85 lbs

5X1 Press Cluster (PP + PJ + SJ - consecutive) = 55 lbs

8 min AMRAP

*Rounds were dead lifts then 140 jump rope singles (double unders are too scary)!

My DL weight was 85lbs.

3 rounds + 7 DL + 10 singles

@ work ready for crossfit!

paleo egg mcmuffins

On-the-go egg muffins are my new best friend! Thanks to my friend, Summer, I enjoyed being on time  this morning since I didn't have to make breakfast!! I included whole eggs whipped (like you are going to scramble), red bell pepper, red onion, asparagus tops, and organic chicken-apple sausage. Each muffin has a different combination but equally delicious!

5.8.12 CrossFit 5pm class

I made some new PRs in today's strength exercise and during the conditioning WOD.

Back squats (1 rep max = 155 lbs):
1X10- 60% (95 lbs)
1X8- 70% (110lbs)
1X6- 75% (120 lbs)
1X4- 80% (125 lbs all the way down to wall ball)

1 min each with 1 min rest in between- cycle format:
Row 235m/200m/190m/201m
Pull Ups (green/purple) 18/12/10/8
Plank

day 1 - crossfit 140 body composition challenge

CrossFit 140 started our body composition challenge today! For the next 35 days, I will be working to earn points for my team based on the way I feed my body. This is all based on a Paleo diet. We are actually scheduled to follow the diet from May 8th to June 12th so ignore the book cover. I have been participating in CrossFit since April 20th and I absolutely love it! My body is already changing so I will be posting my transformation including my WODs (workout of the day) and PR (personal records). Join me on my journey!

12 sessions of CrossFit