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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!

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!

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.

Friday’s Workout

26 Aug

3x500m Row

Yup, we definitely got comfortable with the rower today. Here were my times

The first round was good, and I got a PR! Yahooo!
1:58

Second round, not so good.
2:06.1
Third round, I wanted to give up!
2:07

18 Burpee penalties for me. I did way better than October!

08/22/2012 – Overhead Squats and Air Force WOD

23 Aug

Another PR day at CFPA. Today was Overhead Squat day and I knew I wanted to get past 108 from two weeks ago.

Overhead Squat: 73#(3)-83#(3)-93#(3)-105#(1)-110#(1)

I put on the 1 pound plates once I got to the single sets. I’ve already done 103, so why do it again, especially if I’m going for the max lift. 110 felt a bit heavy to get overhead, but I was able to squat it. I wanted to try again with 113, but I knew there was a WOD waiting for me.

Air Force WOD

  • 20 Thrusters(95#/65#)
  • 20 Sumo Deadlift High Pulls
  • 20 Push Jerks
  • 20 Overhead Squats
  • 20 Front Squats
    1. Top of every minute do 4 burpees

    Result: 11:53 RX’d

    Last time we did this was in December! The thrusters went well, and I got through 19 of them in the first minute. The sumo deadlifts were another problem. I can’t seem to string them together. The movement just feels awkward to me now. Push Jerks felt like it took forever too. My overhead squats were not pretty. I was trying to stay on my heels, but my core was giving out, and my shoulders were tired, especially my left shoulder. The bar was wobbly and even though I was going slow, it just hurt! I went through the front squats in two minutes. I PR’d so I am happy, but I know I could do better!

    Let’s hope Friday is a good one! I am beat!

    08/20/2012 – Power Cleans and Helen

    21 Aug

    It’s the last week of our cycle and today was Power Cleans. I wasn’t mentally prepared for getting a PR because I missed last weeks cycle. I tried but failed.

    Power Cleans: 63#(5)-83#(3)-93#(3)-103#(3)-113#(1)-120#(F)

    Tim noticed that as I pulled the bar up, the bar was flying away from me. Steve said that same thing when I went to Catalyst on Saturday while practicing Snatches. Something to work on, especially if I want to go heavier. Everything felt good, I just wasn’t ready for 120#. 118 was my PR, so I didn’t want to do that again. Next time! Till then, I just gotta practice form with lighter weight.

    For our WOD, we did HELL-EN!

    20120821-084851.jpg

    For some reason I thought my PR before was right under 10, but I was wrong. The last time we did Helen(in May, I matched my PR of 10:24. I did pretty good the first two rounds, not getting of the pull up bar and going straight through with the kettlebells. The last round was touch. The run felt slow and mentally, I knew I had to get through the kettlebells. I’ve done more than 30 in a row before(multiple rounds), and this was JUST 21, so I had to get through it without putting the bell down. Success! Next was getting through the last 12 pull ups. I dropped 3 times. Argh! But I made it. 9:58. Forearms, hamstrings, quads were burning, but I did it! YAHOOOO!

    Helen is totally mental. I have to fight through the pain, make sure grip is good for the pull ups, and just FINISH! Next time, unbroken is the goal!

    I got to work and finished off my workout day with bench presses. 3×12 @ 73#

    Great way to start a Monday.

    08/18-08/19 Weekend Recap

    21 Aug

    Aaah the weekend. I love it yet it’s so tiring. Trying to fit in family activities, personal activities, while getting prepared for the week ahead is hectic. But it beats just sitting around the coach, being a lazy butt, and watching TV. I miss those days. 😉 Sometimes!

    I was able to go to Catalyst Athletics for their open session weightlifting class. Fitbomb and K came along, so it was cool just to hang out, lift, and learn. We worked on snatches(squat snatches). I have no clue what weight I did. It was light, and I was too intimidated to put on more weight. Lots of good tips thought.

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    An hour before I lifted I ate my breakfast.

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    I came home and cooked more food because I was HUNGRY!.
    20120821-082110.jpg

    Hubby and I had a dinner date at Espetus. It’s been a long time coming, so we finally got to eat without being rushed to get out of the restaurant. Everything was soooo good! I had lots of sirloin, beef wrapped in bacon, chicken wrapped in bacon, chicken hearts, grilled shrimp, grilled pineapple, and beef ribs. Yup, that’s them cutting beef ribs right in front of our face.

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    Here’s one of my plates with grilled eggplant and grilled zucchini.

    20120821-082116.jpg
    I stayed gluten free on our date. PHEW!

    Here’s what I ate on Sunday. I honestly had no time to cook breakfast and lunch. I had my greens and basically fasted until 4PM. When we finally had time for ourselves, we headed to The Counter, and I got a bison burger bowl with a fried egg and avocado.

    20120821-082136.jpg

    Then when I came home, I had a couple of these suckers. Fresh broiled sardines. Nom.

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    Hope everyone enjoyed their weekend and is prepared with good eats for the week. Stay focused!

    08/17/2012 – Friday’s Workout

    18 Aug

    Today was Handstand Push Up day. We also got to practice with the rope. I actually just practiced moving up and down the rope and then tried to climb the rope. I was able to get up, but using my upper body only. Ya, not the most efficient, but I think I have to get over the height thing first.

    My HSPU suck. I could not get 1 for the life of me. After a couple tries, I realized I was hollowing my back enough. That made all the difference, and I was able to get a few.

    Our WOD:

    AMRAP 6:00 of the following

  • 200m Row
  • 10 Left Side/10 Right Side Dumbbell Push Press(45#/30#)
  • Rest 1:00
  • AMRAP 6:00 of the following

  • 1 Burpee
  • 1 Pull Up
  • 2 Burpees
  • 2 Pull Ups
  • 3 Burpees
  • 3 Pull Ups
  • and so on!
  • I decided to do the row and dumbbell press first because I was going RX and I knew it would be the hardest. I was right. I only got 2 rounds plus 16 reps. For the burpees and pull ups, I had to just keep moving, and not break up the pull ups. I did all the pull ups unbroken, but the burpees felt so slow. The first 4 or 5 rounds were good. Once I got to 6 and 7 rounds, it just took FOR-EVA! I got to the 9th round of burpees and 2 pull ups.

    Total Reps: 139 RX’d

    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)

    08/11/2012 – LA Wedding Recap

    15 Aug

    HELLO! I’m so behind on my posts. Let’s just say I fell off the clean eats bandwagon on Saturday, Sunday, and Monday. I tried to live a little. And guess what…mother nature came for a visit. FINALLY. I wonder if it has anything to do with adding over 200g of carbs back into my diet(that number is a guess), for a couple of days. Let’s just say I’m back on the straight and narrow and more focused than ever. Not happy with how chunky I look, but I think my metabolism is repairing itself right now. I’m definitely getting stronger and gaining muscle, that’s for sure. Just not losing any fat yet, which makes for a thick XFitMama.

    Anyways, I started to take pics of what I ate Friday, and then didn’t really remember to take pics the rest of the weekend. I had alcohol, cupcakes(mmmMMMMmmm), tuna melts sandwiches, pancakes, chicken melt sandwiches, late night in-n-out runs(protein style of course), and DIM SUM! I can’t go to LA without dim sum. 🙂 I was craving veggies by the end and got a roasted veggies salad at California Pizza Kitchen. Best salad ever!

    Here’s a few pics from the trip.

    Family- on our way to West Covina

    Enjoying a cassini in Manhattan Beach

    Smoked Salmon Salad

    Carrot Soup

    Hubs and Lil’ Munchkin’ at Manhattan Beach

    Garlic Shrimp and Scallop Stir Fry at Monsoon, The Promenade

    Thinnest Hamachi Ever!

    Friends going to the Wedding

    The Wong and Le Clan

    Oh, and I got a good workout in on Saturday. I went to a 24 Hour Fitness with a couple of the guys. I had a choice between shopping and working out, and of course I chose the workout. I deadlifted and benched with them, then we went our separate ways. Hmm…maybe because I caused a scene when we deadlifted. LOL. I did dumbell snatches, walking lunches, 500m row, and back extensions. Yes, it was very random, but I didn’t know what else to do. I felt so lost in a globo gym, but it definitely felt good to get a lifting session in. Especially since I had a huge breakfast that morning(omelet, pancakes).

    That’s a wrap for the LA trip. Jen asked me to stay strict this week, and I have to. I just gotta follow the plan.