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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. šŸ™‚

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08/15/2012 – Time Trials

16 Aug

Back to CFPA today. I had a feeling we weren’t going to do Overhead Squats. I was a bit worried what it might be since I haven’t WOD’ed since last Wednesday.

Time Trials!

I decided to do it in the following order:

  • Pull Ups – 2:58
  • Ab-mat Sit Ups – 1:30
  • Push Ups – 1:18
  • Row – 2:04
  • Air Squats – :58
  • Run – 1:37
  • Result: 9:05 RX’d

    The last time I did Time Trials, I was pregnant.

    And then the time before that (Nov 2010), I wasn’t pregnant.

    My run suffered this time by 10 seconds compared to Nov 2010. Pull ups and push up times went down(thank you 100 Day Push Up Challenge). The row stayed the same. But ack! My quads were on fire after the air squats. Good times! Feels great to be back.

    Update: Forgot to add that I did Front Squats once I got to work. RPT Rep Scheme.

    Front Squats: 115(6)-105(9)-95(12)

    07/20/2012 – Barbara

    20 Jul

    My shoulder still feels tight from Wednesday’s workout. I think I’m the only one who felt like my arms were going to fall off. Well, we did a longer metcon today. Her name was “Barbara”.

    Barbara(3 Rounds instead of 5, Rest 3 Minutes in between each round)

  • 20 Pull Ups
  • 30 Push Ups
  • 40 Ab-mat Situps
  • 50 Air Squats
  • First round took me almost 4 minutes. I forgot the exact time. I did the first round of pull ups unbroken. I had to readjust my grip a few times. For the second round, I did 16 pull ups and had to jump off. Darn it! The 3rd round was of course worse. I dropped 4 times after doing 9 pull ups. I lost my grip in a few, and then I was just tired. I need to push harder.

    Result: 19:45 RX’d

    We are on day 29 of the 100 Day Push Up Challenge. I busted those puppies out right after the WOD.

    05/28/2012 – Memorial Day Murph

    29 May

    I woke up this morning prepping some food for our BBQ. I was tempted to just stay home and do a quick kettlebell workout. The thought of not spending time with the kids, and driving all the way to Palo Alto really wasn’t that appealing. I went as far as going into my account and canceling my workout session. Then I read Blake’s blog about Murph, and what a hero WOD means to him. Reading his blog definitely kicked my butt, and I signed up again to do Murph. I wasn’t doing the workout for myself, I was doing it to honor all those that sacrifice their life for my freedom, for my family’s freedom. After making the kids breakfast, I rushed out the door to get to PA in time.

    Murph

  • 1 Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Air Squats
  • 1 Mile Run
  • Result: 39:19

    I finished the first mile before 7:10. I broke the pull ups, push ups, and air squats into 20 rounds of cindy. The last two rounds, I just did the 10 pull ups, and then broke the push ups and air squats in two rounds. The last run didn’t feel as bad as I remembered it. Maybe because I’ve been running with my coworkers on recovery days. Anyways, I was really surprised by my time, and happy that I got this done. I’ve definitely improved since January and last memorial day.

    05/14/2012 – Monday’s Workout

    15 May

    YAY for Monday’s and getting back to the gym. Time to work on Push Jerks. It wasn’t the greatest session, but hopefully next week I can get pass 120#.

    Push Jerks: 63#(5)-83#(3)-93#(3)-93#(3)-103#(1)-113#(1)

    113# was sort of sloppy and I had to push extra hard to get the bar over my head. I think I’m just thinking to hard before I lift. I just need to set and go.

    10 Minute AMRAP:

  • 10/10 1 Handed KB Swings(24kg/16kg)
  • 10 Toes To Bar
  • 20 Air Squats
  • Results: 5 Rounds + 24 reps

    Of course the toes to bar were the limiting factor for me. I have this double swing before I can bring my toes back up to the bar. I gotta learn this kipping motion from The Terminator so I can get faster at them.

    03/23/2012 – Friday’s 20 Minute AMRAP

    24 Mar

    Here’s a quick recap of what we did yesterday.

    20 Minute AMRAP:

  • 10 Handstyle KB Swings(24kg/16kg)
  • 20 Push Ups
  • 30 Air Squats
  • 40 Double Unders
  • Everything felt great except for the push ups. I had to break them down into sets of 5 and then 3s to get good form. The double unders were ok, but I’m still wasting time doing singles in between each double. I just need to out more practice in. I’m happy with my score though, 2 shy of 6 rounds.

    Result: 5+98 reps Rx’d

    03/2/2012 – Sandbagging it…

    3 Mar

    I’m not quite sure if going into today’s workout was the smartest idea, considering I want to do well in the CrossFit Games Open WOD tomorrow. But, I went in anyways because I hate missing a workout with The Five Tribe members. And boy, did Tim have something special for us.

    4 Rounds For Time

  • 400m Run with Sandbag
  • 10 Strict Pull Ups
  • 15 Sandbag Abmat Sit-ups
  • 20 Bear Hug Squats
  • I knew this one was going to be slow for me, especially since I chose one of the biggest bags. Tim said it was about 35 pounds. Sure felt like a 50 pounder to me. The run was more of a fast walk. I tried to get comfortable with the bag, but I was the slowest one out of the group. I just couldn’t really pick up my feet to move any faster even though I wanted to. The strict pull ups were hard for me too. The first round, I got through them ok, but the others rounds were difficult, and I ended up doing 1 strict pull up at a time. I swear I wanted to give up and do the pull ups with a band. I got through everything else just fine.

    Result: 27:39 RX’d