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Posts tagged ‘exercise’

Life is good

Life is good.  Like, been walking around with a big smile on my face for days kinda good.  This past Saturday I asked my girl to marry me.  Like, for real.  We’ve daydreamed together about our wedding for a long time and I was ready to finally work towards making it actually happen. ❤ A friend commented on Sunday out of the blue how much he admires our relationship.  He loves how much we obviously care about each other and the respect we both share.  There was more to his little speech but my not-so-rock-solid memory has misplaced it at the moment… Anyways, he made me smile cause it’s true 🙂  We can truly be ourselves together.  A couple of geeks who do silly things and laugh non-stop.  We both could spend the whole day cuddling and watching neflix and be perfectly happy.  We like adventures together but we also like the less exciting times too! Life is good. 😀

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Last weekend was a long weekend and for once we had no real plans, so what do you do when you have a whole 3 days to waste? Workout and make food!!  By Monday my pretty much everything hurt.  It was awesome!!

I’m going to talk food in a separate post, cause the workout recap is tedious and I can ramble on about food and nutrition for ages too.

Friday Sept 1 2017

HERO Friday – Brownwood Dallas 5
50 Burpees
then…
10 Wallballs
10 Shoulder to Overhead 65lbs
10 Pull-ups
10 Box Jumps
10 Sit-ups
5 Rounds
then…
800m Run
Time – 28:25 Rx

Well, this was a challenging one no question.  My cardio is horrible right now.  I’m disappointed in myself for letting it get so bad, but overall I feel better when I’m not squeezing runs in on top of my already busy life so I’ll survive I guess.  Except we’re competing in Festivus Games again in just over a month and I don’t want to totally suck.

Saturday Sept 2 2017

100 Air Squats
90 Double Unders
80 Jumping Pull-ups
70 Sit Ups
60 Push Ups
50 KB Sumo Deadlifts 32kg
40 DB Push Press 25lbs
30 Weighted DB Box Step Ups 25lbs
20 Burpees
10 Man Makers 25lbs

We did this one as a partner WOD, cause Saturday is partner WOD day.  Even split in half if was pretty rough! Can’t imagine doing it as individuals.

Sunday Sept 3 2017

1. STRENGTH – BACK SQUAT
8 Minutes to Build to a HEAVY 5 Reps 135lbs
7 Minutes to Build to a HEAVY 3 Reps 155lbs
6 Minutes to Build to a HEAVY 1 Rep 175lbs
2. OLYMPIC LIFTING – SPLIT JERK
EMOM, 12 Minutes
Complete 1 Split Jerk, adding weight each round
3. SKILLS (skipped today!)
4. CONDITIONING
800m Run
30 Cal Row
25 Burpees
20 Squat Clean 75lbs
5.BARBARA
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
5 Rounds

Ok, I was tired today.  Friday and Saturday flattened me a little… well the legs anyways.  Got chatting and missed the skills portion which I was relatively ok with since I really didn’t feel like 55 HSPU (or going upside down at all if I’m being honest).  I kinda fluffed Barbara as well.  Still got a good workout though! 😀 Sundays are so much fun and now that hoceky is done we can actually go to them.

Monday Sept 4 2017

Partner Workout – Run together, split all others as desired
400m Run
100 Front Rack Lunges 65lbs
50 Toes to Bar
100 Double Unders
50 Calorie Row (while partner holds plank)
100 Hang Power Cleans 65lbs
50 Burpees
100 Shoulder to Overhead 65lbs
50 Deadlifts 165lbs
400m Run
Time – 41:41 Rx

HOLY CRAP!!  But I’d totally do this one again.

 

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focus forward

Haven’t been able to figure out where I wanted to go with this. 2016 is more than 2 weeks behind me now and I’m going to be totally one of those people and say “thank GOD it’s over!!”  Don’t get me wrong, it had some pretty awesome highlights, but one of the biggest shit storms my 34+ years has seen. I’m thankful though… I have an amazing girl who has been incredibly supportive ❤  Once Henry’s is officially in the rear view mirror I’ll have a chance to figure out what the next chapter is.

Another great form of therapy… CFC 🙂  Way too much has happened to get caught up completely, but last Friday’s WOD is worth recording.  I was a little sad when we we told Hero Fridays was taking a break till spring, but Open WOD Fridays are pretty awesome too!  Especially when the WODs are ones I’ve seen before.  Well, awesome in an “oh joy!!  I get to relive that horror!!” kind of way, but still!  I get to kick my old score in the butt too.  When I first say 14.3 I was 7 months in to Crossfit and managed to complete 95 reps.  I went in to round 2 excited to see how far I’ve come since then.  Didn’t disappoint myself at all.

Friday Jan. 13

Open WOD 14.3
AMRAP 8 Minutes:
10 Deadlifts #95
15 Box Jumps
15 Deadlifts #135
15 Box Jumps
20 Deadlifts #155
15 Box Jumps
25 Deadlifts #185
15 Box Jumps
30 Deadlifts #205
15 Box Jumps
35 Deadlifts #235
15 Box Jumps

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Happy Halloween :)

 

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Sat. Oct 29:

Pairs comp #2 in the books 🙂  When we first signed up for a Halloween comp and new costumes were a must, my first comment to Amanda was “I just want to wear a cape.”  LOL!!!  After a few weeks of trying to come up with something that was good and wouldn’t get in the way of working out, we settled.  No cape 😦 Teenage Mutant Ninja Turtles Raphael and Donatello took on Halloween Havoc at Crossfit Outlaw North.  Super fun day in a totally new environment with lots of great people!  I really give my girl some huge credit!  Just started crossfit in July and she’s a great WOD partner already 🙂  Trying to come up with some highlights from the comp… quote from Amanda “Made it through and no one barfed.  That’s a victory in itself!”  Touché!  Although, post WOD 1 that was questionable from my side.  Don’t know why rowing kicks my butt SO hard, but I kinda wanted to curl up in a ball somewhere after it was over.  Oh!  And in WOD 2 Amanda dropped the bar during a 115lb jerk attempt and I walked over all “I got your back!”, cleaned it, and put it back in the rack for another try.  Matched my current power clean PR without even thinking about it.  That’s some brain trickery I might try again sometime…  Definitely talk myself out of lifting more often than not when things get heavy.

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Halloween Havoc #crossfitoutlawnorth

WOD 1 – Fitness & Skill

AMRAP, 15 minutes:
 Row 500 meters
15 Pull-ups OR 30 Jumping Pull-ups

 Score – 5 Rounds + 57m  (2nd)

WOD 2 – Heavy Hitters

 10 minutes for both partners to establish MAX complex:
Front Squat + Jerk
*Bar comes from rack

 Score225 (120 K + 105 A)  (3rd)

WOD 3 – Hard, Fast, NO Cuddling

 8 Minute Power Clean Ladder:
30 Reps at 35, 55, 75, MAX reps at 95
*At 0:00, 3:00, 6:00 teams must perform 20 Sit-ups combined

Score – 111 Reps (3rd)

WOD 4 – One:One Sprint

 200m Sled Push #45
50 Deadlifts #105
50 Burpees over the Bar

Time – 5:42 (2nd)

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Made the podium again!  3rd this time and very narrowly edged out of 2nd.  The team that took first was solid!  They won every event 🙂  Another highlight was hearing one of the winners mention after the last workout that they were chasing our time!  And we only came 2nd in that one 9 seconds behind the leaders  🙂  Like anything, it’s nice to take inventory of the areas to work on for next time and from this experience heavier and faster are one the list.  In my opinion the most important parts of any partner comp are 80% communication and 20% badass… I think we’ve got both of those pretty much under control!  We didn’t really struggle in any of the workouts, but succeeding with a heavier 1RM for WOD 2 and moving through the deads and burpees faster in WOD 4 are goals for future comps together.  There will be many 🙂  Next year I’m wearing a cape.

**Only nutrition note from the day – pretty much ran on carbs until all 4 WODs were complete.  Half a sweet potato w/1 tbsp flax seed and some cinnamon for breakfast, a “Kind” bar after WOD 2 cause I needed some more fuel in the tank, and a few mouthfuls of butternut squash before WOD 4.  Then we crushed some chicken on the way home and had big veggie filled omelets for dinner.  Seemed to work!

Festivus Games

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🙂 First comp for Amanda and we won it! Lol who knew?!   It didn’t start amazing, but after the first WOD we were all good.

Oct 15 2016 – Festivus 2016

WOD 1   3-1-2, in 8 minutes:
Max combined load of:
3 Deadlifts-1 Hang Power Clean-2 Front Squats
Score – 205  (105K/100A)   5th

WOD 2  Hang on, jumps ahead!
Partner A hangs from pull-up bar
Partner B performs burpee box jumps
*Score is number of burpee box jumps
Score – 95 reps   1st   <- 15th overall in this one!  Like, in all affiliates who participated!

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WOD 3 – Attack of the med ball snatchers 

Part A: 6 minute time cap – 20 alternating med ball sit-ups* butterfly style passing the ball over a plate between each rep. Ball must touch feet before and after each rep and cannot touch the plate when passing to your partner. THEN 4 rounds each – run 10 yards, 10 wallballs, run back and switch partners.

Part B: 4 minute MAX power snatch 45lbs

Part A Time – 4:12  1st   Part B Score – 90 reps  3rd

Floater WOD – for time, 4 minute cap
Partner A 120 single unders
Partner B 250m row
Switch
Time – 1:57   1st

Finals WOD – for time, 6 minute cap
21-15-9
Knee raises
Hand-release push-ups
Air squats
Kettlebell swings
*ALL movements must be synchronized
Time – 5:10   2nd

When the comp was all said and done we ran into a Barbell Club buddy who suggested going home and eating lots.  Actually I believe a direct quote would be “you can totally have a good cheat meal tonight!  AND desert!!” LOL!!  All I wanted was an omelet with bacon… and probably some peanut butter.

peanut-butter

 

 

Will WOD for bacon



Some days I’m pretty smart, but then some days not so much.  Yesterday was a not so much kind of day I think.  Rx didn’t sound that heavy, but I failed to consider the volume of reps. And the fact that I still couldn’t attatch those glorious two letters beside my time cause I still can’t do double unders. 😐  Plus it was my second WOD for the day…

Tues. Oct. 11:

7:30am CFD

Teams of 2, for time:
75 – 50 – 35
Airdyne- Calories
Rowing- Calories
Bench Press #135/#95  #75

Ok, interpreted this completely wrong.  Thought it was 75 airdyne cal, 50 row cal, 35 bench.  NOPE!  75 of each, then 50 of each, then 35 of each.  Silly me!  :p  Anyways, it was bad but not that bad.  Kept the row above 1500 cal/hr and fought through 94 bench press without lowering the weight.  My chest is angry today but all good 🙂

7:00pm CFC

BUY IN – OTM, 12 Minutes
Even minutes: 3 strict press  #75/80/85
Odd minutes: 3 strict pull-ups

 WOD
 50 Double Single Unders
45 Air Squats
40 KB Swings 24/16kg
35 Wallballs  20/14lbs
30 Sit-ups
25 Push-ups
 20 Deadlifts  165/105lbs
15 Power Cleans  165/105lbs
10 Front Squats  165/105lbs
5 Jerks  165/105lbs
Time – 13:40 almost Rx

The CLEANS were KILLER!!! 😮  1… rep… at… a… time!  Ugly reps too, but somehow I came out the other side 🙂  Then had to drop the bar a few times during the front squats and jerks and wanted to cry cause that just meant I had to clean the damn thing again, but what doesn’t kill you makes you stronger right??  Thankfully I’m not Mario 😉

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Fri. Oct. 6:

Ralph”

4 Rounds, for time:
8 Deadlifts 250/175
16 Burpees
3 Rope Climbs
600m Run
Time – 27:53 Rx

Another Hero Friday in the books 🙂  Actually read this one and thought “meh…” but it was gooood! Such a mental grind to keep going, especially for the runs. Is it lame to consider a 600m run long? Well… it felt that way!  The “rest” came in the form of burpees….img_3287

just breath… and lift!

It’s harder to put in the effort to write something when I don’t have something totally exciting to talk about.  Some random drama right now too.  I’m back on the sh*t list with my mother for not doing a good enough job of balancing my very limited “free time” between her and my girlfriend.  “This always happens when you’re with someone!  We hung out lots when you were single!”  Thanks mom.  I don’t really think the solution is I need to just be single again, so… yeah. Added pressure at work this month too cause it’s the final month of the “year” and people don’t seem to be super camera-shoppy at the moment.

Wed. Sept. 14:

BUY IN – OTM, 12 rounds:
1 Power Clean + 1 Front Squat + 1 Squat Clean
**Increase weight each successful round
55-65-75-85(2)-95(3)-105(3)-115(2)

WOD – Wednesday Chipper:

10 Rounds for time:
40 Dumbbell Thrusters  #20
40 KB Swings  #35
30 Pull-ups
30 Weighted Box Step-ups  #20
20 Ring Dips
20 DB Squat Cleans  #20

Time – 12:30

Loved the buy in 🙂  The WOD was good too although it did involve random scaling for the ring dips and some of the pull-ups.

Tues. Sept. 13:

AMRAP 20:00 Minutes:
In Teams of 3-4, Relay Style:
20/15 Calorie Bike
15- Pushups
100′ Farmers Walk (70/53)

5 Rounds.  Airdyne makes push-ups way harder than they should be :p

Mon. Sept. 12:

3 Rounds for Time:
40- Air Squats
20- Hang Power Cleans #115/#75  #65
Rest 3:00 Minutes
2 Rounds for Time
5 –Rope Climbs
100 Foot HS Walk bear crawl
1 Min L Sit (accumulate if necessary) bar hang

Scaled the seconf part of this to death.  My hip was back to its old trips and my first rope climb was detrimental.  Ah well, can’t be superhuman all the time.


Sunday Amanda and I went to Open Gym at CFC.  Jason runs an insane 2 hour class which we’ve yet to attempt, but cause there are 2 gyms really the other side is available for working on your own or playing with the barbell club crew.  It’s been a good chance to work on stuff for the comp we are doing together in a month and get some pointers on lifts 🙂  3 years I’ve kinda struggled with the snatch and this past Sunday I got a few tips that really made sense!  First… it’s not a deadlift.  Ditch the stripper pose and lower your BUTT!!  Second, after you jump and open your hips… pretend your arms are full of groceries and you need to close the car door… with your butt.  :p

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Last week’s Hero WOD Friday wasn’t as awesome for me as the previous ones.  Quite probably one of my favourite days of the week, however this week I didn’t live up to my typical expectations of myself.  I’m trying to not beat myself up for it too much though considering I took the smarter route by scaling stuff cause my shoulder is still pretty unhappy with me after last Friday.  Why can’t we all be indestructible??  Anyways, I need to be smart in this respect for once in my life.  In just over a month my girl and I have our first comp together 🙂

Fri. Sept. 9:

BUY IN – Warm up:
Part A – 3 Rounds
30 sec. Skipping
10 per leg Spiderman Stretch
5 Scapula Pull-ups / 2nd round 5 Strict Pull-ups / 3rd Round 5 Kipping Pull-ups
Part B – Empty bar
100m Jog
10 Good Mornings
100m Jog
10 Back Squats
100m Jog
10 Elbow Rotations
100m Run
10 Strict Press
100m Run
10 Front Squats
100m Run

10 Stiff-legged Deadlifts

Holbrook”

10 Rounds for time:
5 Thrusters  #65
10 Pull-ups  scaled
100m Sprint
Rest 1 minute

Time – 23:45

Only part of this I did Rx today was the sprint.  I HOOFED it!  🙂  The scaling option Coach suggested for the pull-ups involved a barbell on the rack, high enough that arms were fully extended sitting on your butt… then grab the bar an pull straight up with feet still on the floor.  Challenging, but my shoulder was down for that 🙂  Rx for the thrusters was 80lbs too, which I don’t think I’ve ever done before but would like to have at least tried.  Oh well… next time 😉  There will be a next time.  I liked this WOD and really want to give it another shot when my shoulder is happy again.

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Love. Ok, all the ones in the photo have bacon, but only half did. And we crushed them all… Sounds pretty ridiculous except that skewers happened at lunch time, then we finished them off for dinner. And I still fell way short of my calories goal for the day. My chick eats twice what I do, yet I’m the one who struggles to get my giant quads into my shorts. It’s bull shit. Anyways… Skewers were so good!!

why can’t we have both?

I got to work this morning in my summertime “uniform” of shorts and flip flops.  Added a t-shirt instead of a tank top since it IS September now and all, but looked around at all the people walking around in pants and long sleeves.  A little much people!  It was a cooler morning than the utter sweatfest we endured in July and August, but still!  I like the slightly cooler weather (especially for WODing!!) but I’m not at all ready to tuck away my flip flops for the season!  I’ve already warned Amanda I plan to wear them till it snows.whiteHero Friday was a tough one this week!!  Back up a moment… I was pretty smitten with myself for completing the whole workout on Thursday without scaling the pull-ups even though my paws were pretty angry.  Then when I read Friday’s WOD I realized I wasn’t entirely smart.  15 rope climbs and 50 toes to bar were tough with sore hands and lats, but I was stubborn (as usual) and went Rx anyways.  Slowest Rx time recorded for the day! High-5!  LOL!  You can’t win ’em all.  My last round of toes to bar were a broken rep scheme 3-2-2…2(shit!)..1…1…1(arg!)…1 but at least I finished it 🙂  I’m a bit tired and more than a bit sore, but happy with the accomplishment.

Fri. Sept. 2:

HERO FRIDAY “WHITE” @ CFC

5 Rounds, for time:
3 Rope Climbs
10 Toes to Bar
21 Overhead Walking Lunges #45/#25
400m Run
Time – 34:10 Rx

Shit.

Well, shit.

Thurs. Sept. 1

For Time: 10-9-8-7-6-5-4-3-2-1:
Pullups
Box Jump 24/20
Kettlebell Swing 2/1.5  16kg

Time – ummm…. wish I could remember!

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Kanji was back this week 🙂  I’m trying not to totally love this little guy, but it’s pretty hard since he’s so awesome.  So nice to have a reason to get back outside for long walks along the trails where I spent so much of last summer…  and another reason to look forward to fall when the bugs will go back to hell where they belong.  tank eat

True story.  Actually it’s the thought process that often gets me through the toughest of WODs.  “Just make it through and breakfast will follow!”  I don’t really want to talk about food today.  I’m tired of looking at myself in the mirror and thinking “WTF?!” and I’d rather be at Ribfest with my girl than sitting at my desk munching on lettuce.

 

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