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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!

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07/30/2012 – New Cycle at CFPA

31 Jul

YAY, we start a new cycle today at CFPA and guess what we did as strength. Power Cleans! I was practicing them a bit on Saturday after my workout. Just a couple sets. So, I felt good getting into the groove of things. Of course, Tim pointed out that the bar is flying way ahead of me, and I need to keep it close. Another thing I’m trying to focus on is keeping my arms straight. No bend in the elbows as I’m pulling the weight up.

Power Cleans: 63#(5)-63#(5)-73#(5)-83#(5)-93#(3)-98#(3)-103#(3)

All the sets felt really good. Maybe I could of gone heavier, but I wanted to focus on form. Next time I will warm up with 75 pounds. Once I get warm up sets up in weight, I know I can reach PRs. My PR is 118#.

Here’s our WOD:

For Time:

  • 400m Run
  • 15 Burpees
  • 30 Kettlebell Swings(24kg/16kg)
  • 45 Wall Balls(20#/14#)
  • 30 Kettlebell Swings
  • 15 Burpees
  • 400m Run
  • I started with the 14# medicine ball, but after a couple reps in Tim gave me a 12# ball. Goal was to string them together and hit the 10 ft target. Ya, still couldn’t string them together as fast as I could. I was doing 3 at a time. I need to find a good rhythm and be in control of the ball. I can’t let the ball dominate me. LOL. Funny that we did Kettlebell Swings today considering I did 30 on the minute on Saturday. I had to break the last 30 kettlebell swings into two sets.

    Result: 12:41 using 12# medicine ball.

    At work, I did some quick bench press sets. 95#(6)-90#(8)-85#(10). Pretty much to failure with 2-3 minutes in between each set.

    Day 39 of 100 Day Push Up Challenge done!

    Back to CFPA After 2012 Games Break

    18 Jul

    Back to CFPA with a new rig installed. WOO HOO! I was ready to get my sweat on today, and Tim definitely handed it to us. First we started with our strength.

    Kettlebell Clean and Press: 4 Sets with 5 Reps each of 12kg

    I stuck with the 12kg because I didn’t want to push it with my elbow. Maybe I’ll practice with 16kg at home.

    Here’s our WOD:

    3 Rounds

  • 20 Medicine Ball Snatches
  • (20#/14#)

  • 10 Med Ball V-Ups
  • 3 Rounds

  • 20 Wall Balls
  • 20 Med Ball Russian Twists
  • During the first round of V-Ups, I was over extending my arms and trying to lift the ball to bring it to my feet. When I extended, I felt a little something move out of place and then quickly go back into place. I should not have tried to lift the ball with my arm straight. Instead I switched and bent my elbows. I got through the first round, but the second round was the toughest. The wall balls slowed me down. I can’t seem to catch the ball in a good place without dropping it. I got 2-3 reps in at a time.

    Result: 10:00, sort of RX’d. Sometimes I hit the target, sometimes I didn’t.

    When I got into work, I quickly busted out some back squats.

    Back Squats: 135#(8)-125#(10)-115#(14)

    05/23/2012 – Deadlifts

    24 May

    Today we got to work on deadlifts, and it was my chance to try to PR. I decided to just match my PR, back in 2010. The pulls weren’t difficult, I just need to work on keeping my back flat and push through the heels. I’m going to try to make sure form is near perfect as I go up in weight. Still reaching for 300 by the end of the year. 🙂

    Deadlifts: 103#(5)-133#(5)-183#(3)-193#(3)-203#(3)-213#(1)-233#(1)-253#(1)

    Our WOD:

    For Time:

  • 240m Farmers Walk(24kg/16kg)
  • 45 Wall Balls
  • 240m Farmer’s Walk
  • 45 Burpees
  • Result: 12:03

    I’m happy that I didn’t stop during the farmers walk, although I wasn’t running with it either. I think doing lunges at work with weight have helped a bit. The worse for me were…can you guess? Wall balls? When I’m exhausted, I can only get 3 at a time. BLEH! I made up some of the time with the burpees, trying to channel Carl P. and just continue to move. Fun WOD!

    05/07/2012 – Run with Heavy Object WOD

    8 May

    Yes, that was what we were greet with this morning at CrossFit Palo Alto.

    “Run With Heavy Object”

  • 30 Sandbag Ground to Shoulder
  • Run 400m with Sandbag
  • 30 Wall Balls(20/14#)
  • Run with Wall Ball
  • 30 Plate Ground to OH(45/35#)
  • Run with Plate
  • 30 Kettlebell Swings(32/24kg)
  • Run with Kettlebell
  • Everything was difficult. Everything was hard to run with. I put down the kettlebell so many times while walking to switch arms. That killed my time. Everyone else killed the workout! Still loved it though.

    Result: 25:51 RX’d

    Afterwards, I got to work on did Bench Press and Push Ups.

    Bench Press:

  • Warmup: 46#-65#-75#
  • RPT Rep Scheme: 90#(6)-85#(10)-75#(14)
  • Push Ups: 16 reps, 17 reps

    I did the same weights as last week, I just wanted to get the reps higher. That worked for the 85# and 75# weights.

    04/04/2012 – Medicine Ball Love

    5 Apr

    I woke up ready to tackle whatever was in store for us today at CrossFit Palo Alto. Looks like we’ll be working on our Pull ups every Wednesday for the next 3 weeks. YAY!

    These are strict pull ups and the focus is to remember to pull your lats down and engage the core. I’m happy to say that I felt pretty strong with the pull ups. Here were my loads:

    Pull Ups: 5(BW) – 5(BW+5#) – 3(BW+8#) – 3(BW+10#) – 3(BW+10#)

    For the last two sets, the last rep with 10# weight was hard, and I barely made it over the bar. It felt good though. Tim also had us working on our push ups during our rest periods. I thought that was fun, because I always need help with my push ups. We were suppose to do variations of them, trying to place our hands at different angles, or even using plates as added height. It was fun, and kept me moving. Good add on to the strength portion!

    Our metcon today had us touching the medicine ball in all sorts of ways.

  • 6 Minute AMRAP:
  • 16 Med-ball Snatches(20/14)
  • 16 Med-ball V-ups
  • 1 Minute Rest

  • 6 Minute AMRAP:
  • 16 Wall Balls(20/14)
  • 16 Med-ball Twists
  • The snatches were simple, but the V-ups were hard! I could not coordinate and have a fluid motion, so it took me awhile. I think I completed 2 rounds, 16 snatches, and 6 V-ups within the 6 minutes.

    And of course, wall balls in the next 6 minutes. They felt good, but still struggling to string a good number together. When I get exhausted, I can only do 2 or 3 at a time. SIGH. The twists were hard too, because the difficulty was in keeping the feet off the ground. Engage the CORE!!

    Good workout though. Fun times with The Five Tribe.

    Result: 5 Rounds + 32 Reps

    03/17/2012 – Good Eats and CrossFit Games Open WOD 12.4

    18 Mar

    Another cloudy, cold, and rainy day in the South Bay. We didn’t do anything special besides sit around the house, wash clothes, play with kids, and do CrossFit Open Games WOD 12.4.

    Here’s how I ate for the day.

    7:45AM(B) – 5 egg white plus 1 whole egg omelet with 1 slice of Ezekiel Bread and 1/2 tblsp of Justin’s Almond Butter. I always look forward to breakfast. I was so hungry, I forgot to snap a pic.

    10:20AM(S1) – Same ole snack, but oh so satisfying. 3oz grassfed ground beef patty with 3.5 oz nuked yam.

    I decided to make some ribs for hubby. I bought BBQ Hickory Smoked Beef Back Ribs from U.S. Wellness Meats. They were half cooked, so I just dumped the whole package into the SousVide Supreme. Once it finished thawing, I plopped the ribs into the oven and turned on the broiler. Here’s the finished product:

    I’m not going to lie, I took a couple nibbles to see how soft it was.

    12:15PM(L) – So right before I left to CFPA, I had a salad with turkey breast and nuked yam.

    BTW, I got 124 reps for the open workout. I did not have good form, and was looking up at the target the entire time. I wasn’t catching and throwing the ball with my palms either. My fingers were doing the throwing, and that is not good technique. Something to work on! So proud of everyone at the gym. Good times for sure. 🙂

    2:00PM(S2) – After my 12.4 heat, I gulped down my SFH Whey Protein with 1 tblsp of flax seed.

    4:10PM(S3) – This snack could not come soon enough. I had less than 3oz of Chicken Jerky from Paleo Kits, and macadamia nuts. Delicious. I’m worried I might not be portioning out the jerky right, because each package contains 2.9oz. I know dried meat loses it’s weight, and I’m suppose to be measuring raw meat. I try not to eat the whole package.

    6:30PM(D) – My nutrition coach reminded me to stay focus tonight. I had salmon plus roasted brussel sprouts and leftover roasted Kabocha squash. Yummy. I could of eaten more, but didn’t. 🙂

    Hope everyone enjoyed their Saturday and whoever got passed the Wall Balls with 12.4…more power to you! You are my idol!