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08/27/2012 – Kb Snatches

29 Aug

Yes, I’m definitely behind in posts, and I don’t even remember what we did. Oh yes, you can read what we did here at Fitbomb’s page.

For the kettlebell snatches, I used the 12KG and 16KG bell.

For our WOD, I had the most trouble with the HSPUs. I’m doing them on a band, and it really f’ed up my back. I wasn’t hollowing out my back enough and placing my hands where they need to be.

I think my time was 10:31.

07/16/2012 – Good Eats

16 Jul

Can I rewind and get my weekend back?! I’m so not ready for work, but I got my butt out of bed and went to workout. CFPA is still closed, so I went to practice Deadlifts and KB snatches. Not that great of a workout, just wanted to lift. I stayed at 185 for deadlifts and did about 6-7 reps for each set. For the kb snatches, I did about 5 reps each side using the 8 and 12kg bell.

We are 1/4 the way through for the 100 day push up challenge.

Here is what I ate for the day…

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I probably had a little extra meat today which was not pictured.

06/11/2012 – Workout Recaps

12 Jun

I haven’t been blogging consistently because I’ve been busy with other stuff. Here’s a recap of what I did last Wednesday, Friday, and yesterday at CrossFit.

(06/06/2012)

Bear Complex – Finished at 73#

I love the bear complex workout, and I should of fought harder for the 83# weight. I finished the 83# at 6 reps. I had one more to go and couldn’t get it. The hardest part was the back squat to push press, then cleaning again. It’s that moment when I’m telling myself I could get one more, but my body is telling me NOOO! LOL. I tried again at 83# but could only get 4 reps. I decided to rest and finish the last last 3 reps even though I know it wouldn’t count.

(06/08/2012)

Press – 53#(3)-63#(3)-73#(3)-78#(3)-80#(1)-83#(1)

3 Rounds for Time:

  • 400m Run
  • 15 Box Jumps 24″
  • 15 Pull Ups
  • Result: I forgot!!

    I knew I had to go fast with the WOD. I didn’t do it RX’d because the box jumps were 24″. I felt sluggish and tired. Probably because of all the crap I was eating this past week.

    (06/11/2012)

    Snatches: 63#(5)-73#(3)-73#(3)-75#(3)

    5 Rounds For Time:

  • 5R/5L Kettlebell Snatches(24kg/16kg)
  • 10 Goblet Squats
  • 10 Burpees
  • Results: 8:53 RX’d

    Bench Press: 80#(8)-75#(12)-70#(14), 40 GHD Situps

    I was not feeling the snatches today. I’m going to stick at 73# until I know I can snatch with good form CONSISTENTLY. The WOD was fun. I love KB workouts, so this was right up my ally. I still need to use the hips more. I got to work and did a set of bench presses. I went lighter this week with slightly higher reps because I haven’t done bench in a couple of weeks. I did 40 GHD situps, 20 before the bench and 20 after. I wonder if I’ll feel anything tomorrow. πŸ˜‰

    I hope everyone is still working out and eating healthy. I definitely haven’t been eating well, but I’m back at it now, and ready to stop abusing my body. It’s been through hell this past week and a half, and I can’t totally feel it and see it. I took pics yesterday and they were not pretty. It’s okay though, I’m not going to dwell on it. I made a conscious decision to eat whatever I want whenever I wanted, so I’m not going to feel guilty about it. Another journey begins to get stronger and leaner!!

    04/27/2012 – Friday’s Workout

    27 Apr

    Today’s the last day of our 4 week cycle and we finished it off with Turkish Get Ups. There was a new rep scheme this week, so I decided to stick to the 12kg bell. I tried to hurry along and get done with the 5 round, but there was no time left.

    Turkish Get Ups: 12kg(1)-12kg(2)-12kg(3)-12kg(4)

    It was hard for me to keep good form in the last set. Probably because I was getting tired and anticipating our WOD.

    3 Rounds For Time:

  • 400m Run
  • 10/10 KB Snatch(24kg/16kg)
  • 20 Ab-mat Situps
  • Result: 10:36 RX’d

    I knew going all out on this WOD was the only way to get a really good time. I thought I would of been sore from my 5.5 mile run yesterday, but I think it actually helped. My legs weren’t as rusty and I was able to do my best and keep up with the guys in class. I wouldn’t say my form was the best on the KB Snatches, but I got through them without putting the bell down. I was really happy with how I did in this WOD because I knew I was trying my best. Since I’ve fueling myself properly, I think I’ve gained a lot of endurance and strength. It should be interesting to see how I weigh in on Sunday. I’ll re-evaluate what I’m going to do next if I don’t see any body fat loss.

    Since today was a training day, therefore high carb day, I wanted to move more weight. I had to go into work today, even though it was my off Friday, so I took advantage of my time there to do some back squats and weighted lunges.

  • Back Squat: 125(6)-115(8)-105(10)
  • 5×12 Weighted Walking Lunges(30# dumbbells)
  • Damn, the back squats were difficult. It could be because I didn’t take my time to warmup as much. I got through the sets with 3 minutes rest in between. My goal is to get to a one rep max of 200#. After, I decided to add on weight lunges.

    Main, I think the extra workouts really put a number on my appetite because I could not stop eating once I was home. Hope everyone enjoys their weekend!

    12/5/2011 – KB Snatches, Wall Balls, & Double Unders

    5 Dec

    Today starts the long metcon week at CrossFit Palo Alto. Only 6 out of the 15 people showed up today. What happened to my five tribe?! Still hurtin’ from Friday?

    As Many Reps As Possible(AMRAP) in 20 Minutes:

  • 15 Wall Balls (20#/14#)
  • Kettlebell Snatch(24kg/16kg)
  • 60 Double Unders
  • Oooh yeah! All my favorite moves…NOT! But I embraced the workout with open arms! At first, Tim had the Kettlebell snatches and wall balls reversed, and I knew that was going to be difficult considering that I am not fast at wall balls and can’t always reach the 10FT target. I’m happy he switched it around! πŸ˜‰

    I decided to go with the 16kg bell even though I used the 12kg throughout the previous 3 weeks. The bell definitely felt heavy, but it was do-able.

    I’m still not smooth with the wall balls, but I did reach the 10FT target a number of times. Way better than how I did in FGB! I just took my time with the kettlebells and broke up the reps. The double unders should of been the fastest, but because I can’t string them together, it took a lot of time.

    Because I didn’t reach the 10FT target on all the reps, I did not go RX’d. ONE DAY!!!! ONE DAY!!!

    Result: 3 rounds and 9 reps(semi RX’d)

    11/28/2011 – Monday’s Workout

    28 Nov

    And we are back at CrossFit Palo Alto! Even though I hate Mondays because of work, I love it because I get a good workout in. And today was no exception! It’s great to see everyone back in full force and ready to work the holiday gunk out!

    I thought we were going straight into long metcons this week because our third strength cycle was last week. But nope, we continued on with our strength cycle starting with KB Snatches.

    Kettlebell Snatches: 5(12kg)-5-8-8-10-10

    The movement felt really good. I can’t wait to see this in a WOD.

    Next up…SUMO FRAN

  • 21 Sumo Deadlift High Pulls(SDHP) (95#/65#)
  • 21 Pull Ups
  • 15 SDHP
  • 15 Pull ups
  • 9 SDHP
  • 9 Pull Ups
  • This workout is just like Fran, except we replace the Thrusters with SDHP. I know I’ve done this workout before, I just can’t find my time. 😦 Anyways, this was a fast workout, and I thought I did pretty well. I should of been able to string together more pull-ups, but I got through them!

    Result: 6:36 RX’d

    11/22/2011 – Annie and KB Snatches

    22 Nov

    YAY! I actually made it to the gym. Got in at 5:30 and walked on the treadmill for 15 minutes as a warm up.

    I quickly did 5 sets of KB Snatches using the 8 and 12kg bell. They were really quick meaning I rested probably less than 1 minute between each set.

    Then I jumped on Annie because I needed practice with double unders and of course the tummy could always use some work. The last time I did Annie, I got 12:39. This time…drum roll please………

    12:09!! I even had to stop to tie my shoe, and go grab a yoga mat to place the ab-mat cushion on. After the first 50 situps, the rubber hard mat was going to give me a sore ass crack!

    But YAY, I’m making improvements! Now I just need to string those double unders together without a single under!!!

    11/14/2011 – Monday’s Workout

    14 Nov

    After my sugar binge, I was surprised that I made it into CFPA. Although I must admit that I’ve felt a lot of energy at CrossFit the day after I carb binge.

    Skill today…

    Kettlebell Snatches: 5(12kg)-5-5-8-8-8-5(16kg)-5

    I got through the sets of 5 and 8, so I decided to up the weight and see how I would do. It was difficult, and I felt wobbly, but I’m glad that I practiced the snatches with the heavy weight.

    Onto our WOD:

    4 Rounds For Time

  • 10 Power Cleans(155#/115#) – Used 78#
  • 20 Ring Rows
  • 30 Rope Jumps
  • Wow..these are some heavy power cleans. During my “fittest” days, I was only able to squat clean 115#, and it wasn’t pretty. So, of course I didn’t go RX’d today. My goal is to get to 95# power clean in WODs, so hopefully in a couple months I’ll be there. The ring rows were the hardest, and I scaled it a bit by putting my legs up instead of a plank position.

    Result: 11:31

    11/7/2011 – Weekend Recap and Monday’s Workout

    7 Nov

    This weekend I did pretty good. Had coffee with heavy cream both days. I probably ate about 90% paleo. I went out with girlfriends on Sunday for lunch and we went to Kelesa. Their ingredients probably weren’t 100% paleo(soybean oil/canola oil, legumes, some flour in sauces, etc). But I ate around it, and didn’t have any rice. I just ate a lot of protein and it was pretty yummy! Sunday evening, I had some Godiva 85% dark choco. I haven’t had dark choco since I was pregnant.

    I woke up 4 to feed lil AMRAP, then headed to CrossFit Palo Alto. We started a new cycle of strength workouts, and today was Kettlebell Snatch! Funny that I did some of these last Friday. We worked on form, and did 6 sets of 5 at 12kg.

    Today’s WOD was a quad/hammy killer!

  • 400m Run
  • 45 Hang Squat Cleans w/ Dumbbells (40#/30#)
  • 400m Run
  • I used 25# for the squat cleans. They were freakin’ hard and I was doing sets of 5 or 6 each time. Tim yelled at me to push myself on the last run, and I tried. Unfortunately I couldn’t get under 9 minutes. Ivan zoomed past me when I was at the last 40m or so. It was a great way to start the week though!

    Result: 9:04

    10/12/2011 – Wednesday Workout Session

    13 Oct

    On Tuesday night, my sister brought over some cookies that she had from her trip to New York. The cookies were from Levainn Bakery and Mofo Milk Bar. I wasn’t too impressed with the cookies from Levain because it was too thick!

    I like my cookies on the thin side, and that’s why I chowed down both cookies from Mofu.


    Yes, I’m embarrassed, but it was f’in worth it!!! Oh, and I had a very small piece of a Cuban sandwich from Cafe Habana as well. Still delicious after surviving a plane ride.

    I had to go to the gym on Wednesday, but I knew I couldn’t make it to The Five Tribe because Lil’ Munchkin’ had a huge fever and he would be cranky all night. I messaged Tim, and he told me there was space in the 12PM class. YES! I MUST WORKOUT!

    I got to class and practiced some double-unders and wall balls. To my surprise, my walls balls were hitting the 10′ target! I haven’t practiced them in over a week, and all of a sudden, I’m hitting it. I’m not sure if they are directly in the middle, but there are a few inches higher than they were before. I might be off by a few centimeters, but whatevs…I’m seeing improvement.

    Our strength skill was Deadlifts, and here were my loads:

    Deadlifts: 153#(5)-153#(5)-163#(5)-13#(3)-183#(3)


    I started off with 153# and when I finished the first set, I felt it was a bit heavy. I did the same weight again for the second set, just to make sure I had good form. Tim advised us, especially me, to tighten up the core, and push that core down so it helps to bring the bar up. I definitely have to work on my core strength(major muscle weakness), and I think I will be doing that on Tuesdays and/or Thursday with bodyweight WODs. Nothing too crazy, just maybe a HIIT training with some running or rowing. I hope I PR this cycle though, so we’ll see.

    I knew what our WOD was before I got to class because R posted it on her blog. I usually don’t get nervous before class, because I don’t know what the WOD is. Coming to the 12PM class, you’ll know ahead of time. It was definitely a good one though.

    For Time:

  • Run 400m
  • 3 Rounds of 10(R)/10(L) KB Snatches(24kg/16kg) and 20 Box Jumps(20″)
  • Run 400m
  • I’m not used to running in the afternoon anymore because I haven’t done it since March. The heat was definitely different, but in a good way. I should try to workout outside more often and get some Vitamin D. I completely forgot how to do KB Snatches until Tim demonstrated it to us, and then the light bulb went off. I tried to use the 16kg bell, but definitely felt it was too heavy, and I was wobbly. Half way through the WOD, Tim reminded me to get the bell underneath me, use the hips to swing the bell out in front, and PUNCH OUT WITH STRONG WRISTS! Aaaaah, the punch out. That’s was key! So I’m glad I stuck with the 12kg bell, and can’t wait to do this again with the 16kb.

    Result: 11:00