Nancy and Fran

5 Aug

I’m a bit behind, and just want to update the benchmarks that we have done.

07/22:
Nancy
5 Rounds
Run 400m
15 Overhead Squats @ 65#
Time: 17:39

I did not feel good with this WOD. The OHS should of felt light, but they weren’t. My mojo wasn’t clicking.

08/05/13:
Fran
21-15-9
Thrusters(65#)
Pull ups
Time: 5:31

YAY, I PR’d by a lot. Then again, I haven’t done this WOD since the beginning of February 2012. Happy with my performance, but I need to stay on the bar for pull ups. Trying to focus more on performance instead of aesthetics. Eat to perform!

I’m ALIVE…I’m ALIVE

9 Jul

and still CrossFitting.  HA..that’s one thing that probably won’t every change in my life.  Still CrossFitting.  Anyways, I thought I’d blog today’s workout because I’ve done it twice in 2010 when I first started CFPA.  Tim is going back into the old notebooks and finding the good ones.

WOD:

OHS: 63#(5)-73#(3)-83#(3)-88#(2)-93#(2)-98#(2)-103#(2)

7 Rounds

7 Power Snatches (95#/65#)

7 Box Jumps (24″/20″)

Time: 6:43 RX’d

 

Friday Before CrossFit Open 13.1

8 Mar

Aaaah today’s workout at CFPA totally looked like what I did on Wednesday…Rows with Push ups, and then deadlifts.

Strength:

Pendely Rows(Every 3 Minutes): 53(5)-63(5)-73(5)-83(5)-83(5), Super setting with different style push ups.

WOD:

:30 on :30 off for a total of 16 rounds

Deadlifts(55%-65%, I used 123#): 14,14,14,15,14,13,14,14 = 112

Double Unders:18,21,24,21,23,27,16,24 = 174

I was going to go heavier than 123# because 285 is my max. Tim said 123 was enough, probably because of tomorrow’s WOD. Good thing I listened, because during the 4th round, I asked him whether we were really going to finish all 8 rounds of deadlifts. LOL. But once we got to the 6th round, I felt a burst of energy to just finish it out, hoping that he would not cut it short. He didn’t, so that felt good that we all pushed through.

The double unders were all done with double, single, double, single. I just need to practice practice practice and work that wrist action.

Extras: Easy 2000m row, finished at 9:45.1. Goal was to just stay consistent and stay under 2:30 pace.

Time to rest, roll out, and mentally prepare for tomorrow’s WOD. Goal is to get 150 reps!!!! Let’s do this!

Hello Jello Legs

6 Mar

As I stand here after today’s workout, my thighs are screaming and want to be ripped out of my jeans. LOL. Yes, it was that good.

Before I go into what we did at CFPA today, let’s get into what I’ve been eating. Yesterday were rest day macros, and I started to feel hungry around 3-5pm. I didn’t eat anything because I didn’t really plan to have a snack. I just sucked it up and at this plate for dinner around 6.

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After the workout this morning, I wasn’t feeling particularly hungry until 11. I made a big crab salad(12oz) with some spinach and bell peppers. I bought a small salad to go with my crab meat, and had a side of roasted potatoes.

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It was a lot of food, and I haven’t finished it yet. Saving the rest of the crab salad for later.

In other news, it’s slowly ticking down to 5pm on the west coast, waiting for the CrossFit Open WOD to be announced. Of course, CrossFit headquarters has been using social media to get everyone excited. They even had a picture of a rower, barbell, and box to hint at the WOD. Sounds like Christine to me, but I doubt it. How are you going to weight everyone, get their BW, and make sure their deadlifts are their BW. OR, maybe they skip the BW part, and just go with set numbers. Who knows…we’ll see!

Onto today’s workout…

Strength:

Front Squats(E3M) 83#(5)-103#(5)-113#(5)-123#(5)-133#(5)

WOD:

1) 400 M Run – 1:35

2) 5 RFT: 10/10 DB Hang Snatch(45#/30#), 20 Air Squats – 8:58 RX’d

3) 400 M Run – 2:19

Extras:

Deadlifts(5×8): 115#-165#-185#-185#-165#

3×10 Superset of Barbell Bent Row(65#) & Push Ups

Ya, that workout was brutal. The snatches were a bit awkward for me because I didn’t want to damage my neck any further. I could tell my shoulders weren’t opening up as much as they should of when I snatched the db back. The last run was just brutal.

Once I got to work to do deadlifts, I was exhausted. The deadlifts did not help my neck at all. I lowered the weight on the last set to be on the safe side, and it helped. I’m glad I got through the session.

My neck is doing better, just still very tight in the morning. I gotta remember to stretch and massage it as much as I can. I need to be in tip top shape for Saturday. :-)

2013 CrossFit Open…Ready to Rumble!

4 Mar

Aaaww yeah, it’s that time of year again.  CrossFit Open is upon us.  I’m not an elite athlete by no means, and I don’t plan to be.  I just want to have some sort of fun with my CFPA crew and see how far I’ve grown within the past year.  Of course, my weight is a bit heavier than last year(I’m still dealing with this!), but I definitely feel stronger than last year.  We did a couple Crossfit Open WODs from last year, and I’m proud to say that I PR’d all of them.  :-)

As for as health and diet, I feel fluffy, and I’m taking control of this fluffiness TODAY!  Got new macros that I will stick to, and I will feel light by the end of the month. :-)

Here’s the video that CrossFit released yesterday!  Good times ahead!

I think I need more accountability so I’m going to try to go back to basics and blog as much as possible. Starting with today’s workout, and my food! Gawd, I know, more food pics. Hey, that’s the only way I think I can stay on top of a good healthy diet, and not get sucked into food that I know I shouldn’t have.

WOD:

Snatch Progression, Position 1:
43#(5)-53#(5)-58#(4)-53#(5)-53#(5)

Metcon:

2 Rounds For Time
10-8-6-4-2
Power Cleans(135#/95#)
Box Jumps(24/20″)

Result: 11:45 RX’d

Extras:

5×8 Back Squat: 95-115-135-135-135
Superset of the following: Russian Swing(3×10, Used 16kg), Pull Ups(3×5, used Blue band)
Tabata Row

Okay, so I strained my neck on Thursday practicing OHS (just the bar). So I took Friday, Saturday, and Sunday off. Woke up this morning still not feeling great, but I figured I need to get moving. The workout could of been better had I eaten better over the weekend. Another reason why eating bad is not good for me. Monday’s just suck, and I could definitely feel it in my tummy.

The extra training session felt good, but my neck was really aching. I was planning on doing the 24kg for the swings and no band for the pull ups, but when I tried the swing with the 16kg, my neck was strained already aching. I kept the weight at where it was, and just got it done.

Tom(this guy that trains people at work), did some voodoo magic on my neck, because right now, I feel perfectly fine. LOL. I can’t get hurt anymore. Just another reminder to stretch and do more mobility work.

Alrighty, this post was way longer than I wanted it to be. Have a great week everyone!

JAN 14, 2013 – FIGHT GONE BAD

15 Jan

Howdy!  Day 14 of Whole30 and still going strong.  I’m trying to stay within macro limits as well.  It’s easy on the weekdays because the day just zooms by, but when the weekend comes and we are left just hanging out, I tend to think about food too much and graze.  Then I have to adjust my macros to make it all fit.  Anyways, fit girl problems right?!  Onto more important things, like PR-ing FGB!

Fight Gone Bad

  • 3 Rounds, As Many Reps as Possible, 1 Minute at each station
  • Wall Balls(20#/14#) to 10′ Target
  • Sumo Deadlift High Pulls(75#/55#)
  • Box Jumps 20″
  • Push Pres(75#/55#)
  • Calorie Row
  • 1 Minute Rest

I wasn’t expecting this WOD today.  With some back pain, I’m glad it wasn’t deadlifts or anything like that.  For warm-up we practiced walking up and down the wall into a handstand, trying to get as vertical as possible.  I had some trouble with coordination, but it definitely helped warm up the shoulders.

By the time we got ready for the WOD, I decided to start on Wall Balls.  Why not right?  Start with my nemesis and get it over with.  I got 17 wall balls consecutively with good form on the first round.  I ended up with 21, so that definitely put a smile on my face.  Of course, I was gassed in the next round and only got 12 or 13.  All the other stations felt good except for SDHP.  I could feel the bar drifting away from me.  Definitely due to exhaustion.  Push presses felt light and fast.  They burned, but I definitely tried to not put the bar down within that minute.

Take away from this WOD…Must learn how to keep good form while under extreme exhaustion.  I don’t know how the elite’s do it, but they do it, so it can be done.

Score: 226 RX’d…12 reps more than last January.

I got to work and did some back squat reps, 2 sets of chin ups, and goblet squats. Back squats were 95#(5)-115#(5)-125#(3)-145#(2)-155#(1). I guess 155# is a new PR, since I’ve never done 1 rep max back squats. At least I know I’ll get that at the competition. I BETTER GET THAT!

01/07/2013 – Whole30 Day 7

8 Jan

I took 3 days off from working out and I feel so refreshed!  I went to CFPA today and it felt great to get moving again, and I feel really motivated to train hard and reach my goals.

Here’s what we did.

Strength: Hang Power Cleans

Every 3 minutes do 5 reps: 53#-63#-73#-78#-83#

I wasn’t trying to go super heavy because I wanted to make sure form was on point.  

WOD:

7 Rounds For Time

7 Thrusters(75#/55#)

7 SDHP

7 Burpees

WOWZA!  In my head I thought 7 thrusters at 55#…easy!  I also thought this WOD was going to be fast.  It happens every time with CrossFit.  When you think a WOD is easy, better think again.  I went unbroken with the thrusters.  The bar definitely felt light going over head, but I was getting tired, so I didn’t string the SDHP together. Burpees were burpees. Painful. I now know that I have to just keep moving and get them done.

After CrossFit I usually lift and today was Back Squats. Did 5×5 but failed on the last set to get the full 5 reps at 140#. Did some dumbbell lunges to work on grip strength and plank holds.

I have a whole schedule planned out to work on weaknesses for the Courage Games. Yes, I signed up for a competition and now I’m nervous and excited. Tim gave us great suggestions on what we needed to do, so I’m trying to incorporate skills on off days while getting some rowing and running in. I’ll continue to lift after CrossFit sticking to Back Squat, Deadlifts, Bench, and Press. I do have to focus a bit more time in working the gymnastic skills, especially HSPUs. I’ll be lucky if I can complete 10 HSPUs by the end of the month. All in the name of FUN! Can’t wait to see what 2013 has in store. I’m definitely have tons of new energy right now. I want to keep it consistent though, and not tire myself out come spring time.

Cheers to health and fitness!

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