August 31, 2012

Okay, I've changed my goal to going every second day, which I think is doable for now!

Today's WOD was dedicated to Holbrook

Warm UP

1 800m Run

2 rounds of:
20 squats
10 pull ups
10 full body sit ups
10 push ups
10 dips

WOD:
10 rounds of:
45lb Thrusters X5
10 pull ups
100 m sprint
1 minute rest

I timed in at 32:05.  Not bad for someone who felt like fainting after the 4th round.

Aug. 29, 2012

Tonight was a tough one!  After a week of not going to Cross Fit but doing one self workout I was badly out of shape!

I was thrilled that so many of my friends were out today and I met a few new people!

Warm up:
20 Air Squats
10 pace gator crawl (or as I like to call it, Spider Man going up a wall)

(3 Times)

WOD:
10 Kettle Bell Swings of 12 lbs (16 was what I was supposed to do)
10 pistols (5 each leg)
10 push ups
10 side to side crunches

As many times as you could in 20 minutes.  I did 6!!  I was pretty proud cause the KB swings kill my left shoulder EVERY TIME.

Cash out:  A rowing race. We were put into teams and had to row 500m each on the machine until our team was done.  My team ROCKED!

Aug. 24, 2012

This was a different workout!!!  I am out of town so using my crossfit iphone ap (WOD) I found a workout that would work for me in the setting I'm in.

It's called ANGIE and is basically 100 pull ups, 100 sit ups, 100 push ups and 100 squats.  Unfortunately I was not able to complete them to 100.  I did 15 mins and did 20 reps per round, ending with 3 rounds.  So in total I did 60 of each of the exercises...not bad I thought!

Can't wait to be back at regular class on Monday!

Aug. 21, 2012

Tonight's crossfit was a bit frustrating for me because it involves cleans, push press and squats.  Oy!

Warm UP - I've forgotten :(

WOD:  5 Shrugs, 5 cleans, 5 push presses and 5 squats 5 rounds to load.
Because I am not quite good at the technique I used a pvc pipe for a few rounds and then a 35lb bar.

Cash out:  200 jump ropes (100 double unders which I can't do yet)

Aug. 18, 2012

Saturdays are days we work on our skills at Sheepdog.

Warm up:  800m run

Skills worked on today:  Muscle ups, toes to bar, wall ball and burpees.

Aug. 15, 2012

After 6 days off due to things I don't want to be doing, I was back tonight and what a day to return.  The WOD tonight was sooooo brutal that I got asthmatic, threw up 3 times and almost fainted.  But I will have you know I FINISHED IT!!!  I may have been 20 minutes behind most people but I was so proud I finished it!

No Warm up

WOD:
1 mile run
200m walking lunges
200m sprint
50 sumo squats
200 jumps with the rope
400 m backward run

I did this in 44 minutes and 40 seconds.  And boy was I proud.  I almost didn't make several of these things!  The amount of heat and sweat I was radiating was CRAZY!

Cashout:  Handstand Hold or Handstand Walk

I did not do the cashout cause I was afraid I'd throw up again...so I just sad and tried NOT to pass out!

Whoa nelly.

Aug. 9, 2012

My husband joined me tonight!  Finally, he returned from his trip.  So I was glad to have a partner.  But guess what I did?  Showed up wearing flip flops!  OMG I was mad!  Luckily the people who workout and WORK at Cross Fit are so nice!  Tara lent me her shoes and a pair of socks.  Thank you Tara!
Also during pull ups Travis was kind enough to put the green strap around my foot since I'd spend forever trying to get it.  And finally Chris was kind enough to put the sand bag ON my shoulder since I couldn't lift it there myself.  What a night!

Warm UP:  400m run, 10 back extensions, 10 sit ups, 10 pull ups, 15 squats X2

WOD:  1 minute at each station X3
GHD (full crazy sit ups)
push press (35lbs)
sand bag carry
rope whip
and tire flip

I had issues at the push press cause the weight was 45...I had to drop it to 35.  And the Sand bag carry, people had to load me!

Cash Out:  Loaded plank - 20lbs 60 second holds X2

Wow!  I feel great!  Boy do I love the challenge.  I was the only girl working out tonight and I was only behind 1 thing in the warm up.  I also was proud I did both 400 m runs without walking!

Aug. 6, 2012

After 3 days off...it was HARD!!!  I'm trying to find time to go everyday, while balancing the fact that I tire easily.  I'm hoping NOT to wear myself out too much.  I get reoccuring mono, ever heard of it?  NO...cause I'm weird and it seems to happen to me!!!  So this week my aim is 3 times!  I went 2 times last week.  So that's a step up!

Warm Up:  1500 m row - WOW!!!

WOD:  Death by pull up.  So you basically had to do 1 pull up (chin up) for the first minute, 2 for the second, and so on til you reached the one you just couldn't do!  I used the green strap today to help me up and I also learned how to use it properly.  I had been using it on my knee.  Now I know the foot way!  So my DEATH was at 6 for 1 minute.  Then once you reach your death you go backwards.

Cashout:  A group activity.  While one of us did full sit ups (these crazy sit ups where you get on a machine and bend all the way down and then touch up)...the rest of us did a plank til they finished 10.  OMG.  X2 my friend, X2!!  So in total I did 20 sit ups on the machine and 40 situps worth of planking.  I learned how to do those sit ups today...I screamed because you have to fall backwards...and it's kind of hard.

Then we had to do 30 V ups...yeah you know them.  you make a V with your body.  HOLY ABS hurting!!!

Also we tried to climb the rope today.  I did NOT get it.  It's for another day I suppose.

Yes I sweat today...and I moved ab parts that didn't know they were there!

Aug. 2, 2012

Attended the 6:30pm Cross Fit session tonight!  I was praying it wasn't anything to do with shoulders cause mine are as tight as can be after yesterday.

Warm Up:
10 Deep squats and 10 Walking lunges (5X)

WOD:
2 Rep Back Squats going up weights every time 10 times.

So I started with 45 because last time my max was 35.  This time I could do 45 no sweat.  So I went up to 55...no sweat...so my max today was 65!  I did several reps on 65 and then I went back to 55 to practice my form.

Because I'm one of the weakest I had my own bar :)

Cash Out:
Plank Ball - which basically means you lie in plank position in a circle with everyone and pass around an 8lb ball.  You CAN't let it touch the ground cause if you do....5 burpees.  ARGH!

I couldn't do one burpee last time...but tonight I did 30 burpees.  The ball dropped 4 times and then we chose to do 10 burpees in 30 secs over passing the ball around in less than 5 secs.  This game gave me elbow rash!  My left elbow was on FIRE after we were done.  But I am very proud of myself tonight!  I may lift the smallest weight on the list but I'm getting better every week.

Man oh man.  What a workout!  I met some really nice people tonight too.

Alright tomorrow will be day 3 in a row.  I'm going to aim for the noon session.

Please let it NOT be squats of any kind cause my thighs are SHAKING.

Aug. 1, 2012

Welcome to my Cross Fit journal!  A few facts about me and why I started this journey:

I'm 37 years old and feeling very out of shape.  I eat bad food and generally don't take good care of myself.  I'm 5'5 and weigh on average 135lbs.  I'm by no means overweight or even fat for that matter.  But I used to be a dancer and when I stopped dancing in my early 30s I started noticing a small pudge developing!  I've named in Enrique.  A friend of mine at work was very into Cross Fit and she was very fit.  I'd tried gyms and I even tried drop in Dance ( which takes me an hour to drive too) and nothing really stuck with me.  I've also done summer bootcamps.

My husband and I were looking for ways to get fit together and we decided to try Cross Fit.  Boy was it hard!  My legs were shaking at the end and I could barely finish the first work out.  Amazingly I did!  And that was enough to make me want to try again.  We decided to go twice a week.  And now we're  hooked.  It's different every time, and I get to work at MY PACE.  Sometimes that is hard to accept because everyone else is lifting huge weights and I've got the small one.  It's important for me to always remember to keep going, don't give up AND do MY best...not someone else's best.

I want to use this journal to record my workouts and weights.  Everyone will see them!  Yes, I'm not shy.  But I'm hoping to lose some weight (Enrique) and I hope to see my abs again!

Today was my 9th official Cross Fit workout.  I'm not sure that's accurate but I have recorded most of them on a calendar so we'll go with that!
I don't have a scale at home so I can't weigh myself daily but I'll go get one so I can monitor it on here and be accountable!

Today's workout

Warm up - 300m Row, 20 push press (pvc bar), 10 ring rows (X2)
Workout of the Day (WOD) - 50 m farmers walk (70lbs total), 10 push press (35lbs) (X3)
Cashout - 100 leg raises

My goal is to up my weights but my shoulders are VERY weak so I can only do the smallest bar right now.
I was SUPER proud that I could do 100 leg raises.  I was dying by the end but my partner Jody kept me motivated.  That is what I love about Cross Fit, people will cheer you on, even if you are a little weak chick like me!