Anyway, Here are some pictures from the past few months that i've missed.
FIGHT GONE BAD 5
Stuff around the gym!
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| Graduated to Real Pushups! |
Piece of cake!
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| I wore SHORTS?! |
Showing posts with label CrossFit WODS. Show all posts
Showing posts with label CrossFit WODS. Show all posts
REBOOT! 2010
It's true - I do occasionally lose motivation but then I remember my blog. My blog has been such a help to get me through the tough workouts, and to see changes inside and outside! My goal for the rest of the year is to update it as much as I can. That may mean every day - that may mean once a week. I'll try to keep it to once a week. Lately I've been very busy heading up the PaleoBlocks.com site. We've got tee shirts! :)
Anyway, Here are some pictures from the past few months that i've missed.
FIGHT GONE BAD 5
Stuff around the gym!
Anyway, Here are some pictures from the past few months that i've missed.
FIGHT GONE BAD 5
Stuff around the gym!
Catch up photo post
Here are some photos from the past several months that I've missed. We moved gyms, and they changed their name. Crossfit North Hollywood is now CrossFit High Voltage (in Burbank).
From oldest to most recent:
The New Gym
CrossFit Vancouver NEW DEADLIFT PR - 250 lbs.
Staff at the CrossFit Southern California Sectionals
Kris my hero!
St. Patrick's Day
From oldest to most recent:
CrossFit Vancouver NEW DEADLIFT PR - 250 lbs.
Kris my hero!
Paleo Progress! PR's all over the place..
(sorry for the mini sabbatical)
I've been Paleo for about 3 weeks now. Today is the start of Week 4. I feel great! I have energy, I sleep well, I don't have uncomfortable stomach issues (thank you gluten-free diet), and my CrossFit performance has really been improving! The first week on Paleo my CrossFit performance was a little less then stellar. It seems common for your performance to wane the first week while your body is adjusting to the new diet. Once your body recognizes your not killing it with bad food anymore, it turns itself right around and turns all those good foods into FUEL! CrossFit burning fuel! This week I've had 2 heavy lift PR's and my times on metcons have been better than ever.
If you are thinking about trying to become healthy, lose weight, reduce inflammation, and improve your muscles then you HAVE TO TRY PALEO! It sounds crazy I guess if you've never heard of it before, but how can it be any crazier than a lemon, maple syrup, cayenne pepper + water cleanse?! What could make more sense than eating foods that grow naturally in the wild? Lean game meats, vegetables, fruits, nuts and seeds? (and eggs!). I challenge you to try it for 30 Days! You won't believe the difference! On our nutrition blog, www.paleoblocks.com, we are doing our best to provide information, tips, tricks, recipes and most of all support for the Paleo People. Go check it out!
Also, here are photos of my 2 PR's,
88# Snatch
223# Dead Lift
I've been Paleo for about 3 weeks now. Today is the start of Week 4. I feel great! I have energy, I sleep well, I don't have uncomfortable stomach issues (thank you gluten-free diet), and my CrossFit performance has really been improving! The first week on Paleo my CrossFit performance was a little less then stellar. It seems common for your performance to wane the first week while your body is adjusting to the new diet. Once your body recognizes your not killing it with bad food anymore, it turns itself right around and turns all those good foods into FUEL! CrossFit burning fuel! This week I've had 2 heavy lift PR's and my times on metcons have been better than ever.
If you are thinking about trying to become healthy, lose weight, reduce inflammation, and improve your muscles then you HAVE TO TRY PALEO! It sounds crazy I guess if you've never heard of it before, but how can it be any crazier than a lemon, maple syrup, cayenne pepper + water cleanse?! What could make more sense than eating foods that grow naturally in the wild? Lean game meats, vegetables, fruits, nuts and seeds? (and eggs!). I challenge you to try it for 30 Days! You won't believe the difference! On our nutrition blog, www.paleoblocks.com, we are doing our best to provide information, tips, tricks, recipes and most of all support for the Paleo People. Go check it out!
Also, here are photos of my 2 PR's,
88# Snatch
223# Dead Lift
FIGHT GONE BAD 4 - 09/26/09
WOW- Fight Gone Bad was absolutely the worst workout I have ever done. (Doesn't it seem like I say that about everything?) I mean it this time!
FGB
3 rounds of each movement, 1 minute each 1 minute rest between each full round.
Wall Balls: rx - w 15#
SDLHP: rx - w 55#
Box Jump rx - w 20"
Push Press: rx - w 55#
Rowing: for calories
TOTAL REPS: AS RX'd 185!
FGB
3 rounds of each movement, 1 minute each 1 minute rest between each full round.
Wall Balls: rx - w 15#
SDLHP: rx - w 55#
Box Jump rx - w 20"
Push Press: rx - w 55#
Rowing: for calories
TOTAL REPS: AS RX'd 185!
Wall Balls and Burpees... What could be better?!
Last night was a butt burner. Technically it was an everything burner but my butt and thighs hurt the most- probably from the front squat max yesterday and the thrusters the day before!
The warm up began with the following:
26# kettle bell in one hand at your side. walk to the short corner (no leaning!) - switch hands and walk back.
26# kettle bell in one hand at your side (arm straight) walking lunges! - if you ever wanted to work on your but and thighs THIS is the movement to do it!
26# kettle bell in "waiter" pose - arm completely straight and over head no wrist bend. walk to corner, switch hands and walk back.
26# kettle bell in "waiter" pose walking lunges. YIKES! I think my glutes are going to be sore for weeks!
After this we practiced L-Sits (I have zero ability to do these...so far)
The warm up began with the following:
26# kettle bell in one hand at your side. walk to the short corner (no leaning!) - switch hands and walk back.
26# kettle bell in one hand at your side (arm straight) walking lunges! - if you ever wanted to work on your but and thighs THIS is the movement to do it!
26# kettle bell in "waiter" pose - arm completely straight and over head no wrist bend. walk to corner, switch hands and walk back.
26# kettle bell in "waiter" pose walking lunges. YIKES! I think my glutes are going to be sore for weeks!
After this we practiced L-Sits (I have zero ability to do these...so far)
New PR! - Front Squat (plus a 4 minute WOD!)
Tuesday night was a quick 4 minute WOD, but was supplemented with a 1 Rep Max of the Front Squat. I didn't really think too much of it, but once we got going it felt much easier than I would have expected. I was excited to keep trying to add more weight. By the time our group of 4 got to around 143#, the other 3 girls had dropped off. They were encouraging me saying that I didn't look like I was struggling too much, and that I should keep going.
Rip! goes the hand skin...
Monday night was absolutely BRUTAL, and yet somehow I always find time to do handstands at the end :)
As if the movements of Thrusters/Burpees/Knees to Elbows weren't horrid enough, they had to go add RULES!
Here's the WOD:
In case it doesn't make sense to you, here's the low down. You have one minute each time you do thrusters to get the max number possible. Once you acheive that number in one minute you match that same number in Knees to Elbows. Then you do 5 burpees. Rinse and Repeat until you have completed 100 of each Thrusters and Knees to Elbows, and the last round of burpees - for time.
As if the movements of Thrusters/Burpees/Knees to Elbows weren't horrid enough, they had to go add RULES!
Here's the WOD:
In case it doesn't make sense to you, here's the low down. You have one minute each time you do thrusters to get the max number possible. Once you acheive that number in one minute you match that same number in Knees to Elbows. Then you do 5 burpees. Rinse and Repeat until you have completed 100 of each Thrusters and Knees to Elbows, and the last round of burpees - for time.
More isn't always Merrier... The Filthies.
Thursday night was the hardest night from the past two weeks. It was (suspenseful music here)
THE FILTHIES
Depending on how hard your week is do 20/30/40 or 50 (I did 40)
40 Box Jumps
40 Jumping Pull Ups
40 Kettlebell Swings
Walking Lunge 40 steps
40 Knees to Elbows
40 Push Press - 33lb bar
40 Back Extensions
40 Wall Ball Shots - 20lb ball
40 Burpees
40 Double Unders
THE FILTHIES
Depending on how hard your week is do 20/30/40 or 50 (I did 40)
40 Box Jumps
40 Jumping Pull Ups
40 Kettlebell Swings
Walking Lunge 40 steps
40 Knees to Elbows
40 Push Press - 33lb bar
40 Back Extensions
40 Wall Ball Shots - 20lb ball
40 Burpees
40 Double Unders
Grace...
Wednesday night was a "ladies" WOD: GRACE.
I had never done Grace before but I had definitely heard of 'her'. . . all bad.
GRACE:
30 Clean and Jerks (w-95#/M-135#)
I was really concerned about this one as I h ad just maxed out the night before at 105, and that was already a struggle.
I set up a 95# bar and was ready to just go for it, knowing full well that it may not happen for me. I got about 7 in at the 95# weight then I took off 10 and finished it off with 85# in 11:19. I was shooting for under 12 minutes so I guess in that way I succeeded.
Doing Grace was a mind melter. Every time I put down the bar, it's like I forgot how to do the movement. Each rep was a struggle, though that makes finishing that much sweeter.
I had never done Grace before but I had definitely heard of 'her'. . . all bad.
GRACE:
30 Clean and Jerks (w-95#/M-135#)
I was really concerned about this one as I h ad just maxed out the night before at 105, and that was already a struggle.
I set up a 95# bar and was ready to just go for it, knowing full well that it may not happen for me. I got about 7 in at the 95# weight then I took off 10 and finished it off with 85# in 11:19. I was shooting for under 12 minutes so I guess in that way I succeeded.
Doing Grace was a mind melter. Every time I put down the bar, it's like I forgot how to do the movement. Each rep was a struggle, though that makes finishing that much sweeter.
AMRAP with sandbag run....
AMRAP - 20 Minutes:
6 x single arm dumb bell snatch
9 x push ups
12 x double unders
Run to short corner with sandbag (w- 50#/m-100#)
It was a rough workout... (aren't they always?!)
The worst part for me was the double-unders. Finally, by the 3rd round I was able to get a rhythm down so that I could whip them out. That was definitely the reason I couldn't get through more rounds. I was pretty happy that I was able to get a better handle on the double-unders.
6 x single arm dumb bell snatch
9 x push ups
12 x double unders
Run to short corner with sandbag (w- 50#/m-100#)
It was a rough workout... (aren't they always?!)
The worst part for me was the double-unders. Finally, by the 3rd round I was able to get a rhythm down so that I could whip them out. That was definitely the reason I couldn't get through more rounds. I was pretty happy that I was able to get a better handle on the double-unders.
"RANDY" puts me on the Leader Board!
Saturday was a benchmark day. We walk in and see that on the board is a WOD called "RANDY".
"RANDY" consists of the following:
75 Power Snatches (w-53#/m-75#)
Whoa right!?
I thought my finger was going to hold me back from doing the WOD but I tried a few with it and it seemed to be okay. Eventually I had to just rip the bandaids off because they were barely hanging on.
I couldn't believe how fast I was able to do it! I thought for sure I'd be at 12 minutes or something but I made it in under 9!
AND I MADE THE LEADER BOARD at our gym!! That was my first time on the board! Its amazing what you can do if you just try. HONEST!
ABMATs make me cry...
Thursday's Workout was deadly.
THE WOD:
5 Rounds for time
20 x Pushups
20 yards Dumb bell Bear Crawl - Because of my finger, I did Jumping Squats
40 x ABMAT Situps
It was a pretty rough night. Not only were were super sore from our AMRAP escapades from the two days before, but this work out was made to kill. I didnt do the dumb bell bear crawls, and I can't say that I'm sorry I missed those. They looked terrible! Each exercise was worse than the last each round. It never seemed to get easy, just harder. The pushups killed my shoulders, the squats ripped my legs apart, and my abs STILL hurt today (MONDAY) from THURSDAY's WOD! The ABMATS are awesome because they give you a larger range of motion than you would normally get if you were just flat backed.
THE WOD:
5 Rounds for time
20 x Pushups
20 yards Dumb bell Bear Crawl - Because of my finger, I did Jumping Squats
40 x ABMAT Situps
It was a pretty rough night. Not only were were super sore from our AMRAP escapades from the two days before, but this work out was made to kill. I didnt do the dumb bell bear crawls, and I can't say that I'm sorry I missed those. They looked terrible! Each exercise was worse than the last each round. It never seemed to get easy, just harder. The pushups killed my shoulders, the squats ripped my legs apart, and my abs STILL hurt today (MONDAY) from THURSDAY's WOD! The ABMATS are awesome because they give you a larger range of motion than you would normally get if you were just flat backed.
AMRAP 2 days in a row!!
Sorry these posts are a bit behind... it will be a bit of a clump posting...
Wednesday we were surprised that we had another AMRAP! Kris said that even though they were similar movements, we would feel the pain in very different places...She was right!
THE WOD:
15 Minutes - AMRAP
5 Weighted Box Jumps (25# Sandbag rx'd) - I used 15lb Med Ball
10 x Kettle Bell Windmills (18# rx)
15 x Kettle Bell Swings (35# rx)
The Kettlebell Windmill looks just like this:
** REMEMEBER TO KEEP YOUR ARMS AND LEGS STRAIGHT AND STAND ALL THE WAY UP BETWEEN EACH REP**
I was pretty happy with my outcome: I did a respectable 5.3 rounds of those movements. AND I did them with a hurt finger. Basically as long as my finger didnt have to bend or touch anything it was pretty a - ok.
Check out this picture of my finger- yeah, it does look less serious than I made it seem but darn it it hurt!!!
Wednesday we were surprised that we had another AMRAP! Kris said that even though they were similar movements, we would feel the pain in very different places...She was right!
THE WOD:
15 Minutes - AMRAP
5 Weighted Box Jumps (25# Sandbag rx'd) - I used 15lb Med Ball
10 x Kettle Bell Windmills (18# rx)
15 x Kettle Bell Swings (35# rx)
The Kettlebell Windmill looks just like this:
** REMEMEBER TO KEEP YOUR ARMS AND LEGS STRAIGHT AND STAND ALL THE WAY UP BETWEEN EACH REP**
I was pretty happy with my outcome: I did a respectable 5.3 rounds of those movements. AND I did them with a hurt finger. Basically as long as my finger didnt have to bend or touch anything it was pretty a - ok.
Check out this picture of my finger- yeah, it does look less serious than I made it seem but darn it it hurt!!!
AMRAP is a Great Way to Jump Back In!
Last night was rough but not as bad as I had imagined it would be. We warmed up by doing a max weight one rep push press - my max is 93#.
THE WOD:
AMRAP (15 minutes)
100m Sprint
7 x 35# Kettlebell swing (Rx)
7 x 20" Box Jump (24" Rx)
7 x Pull ups (used a band... not Rx)
I did 5 rounds plus a sprint! Not too rough for a first day back! Its surprising that even though I missed about 3 weeks of CrossFit, I was able to hop right back in without it being too overwhelming. I am absolutely sore today though!
On a side/sad note... I decided to rejoin the land of the paleo/zone dieters. - no, that's not the sad part! I had a great day yesterday being really good on my diet! I had a nice salad for lunch, turkey stuffed zucchini's at dinner, then I went for dessert... I just wanted a stinking apple with some almond butter... I was cutting through the apple and missed and chopped off 1/3 of my middle finger's nail, nail bed and a bit of the tissue below it. It hurts hurts hurts! Its all wrapped up but unfortunately that means I wont be doing any WOD's that involve my hands for a while.. Looks like it will be squats/running/sit ups for the next month. It is frustrating that I get right back into working hard and working out and I injure myself. Why can't life just be FAIR!? :/ Oh, well. Still going to hit the gym tonight, hopefully I can find SOMETHING to do!
THE WOD:
AMRAP (15 minutes)
100m Sprint7 x 35# Kettlebell swing (Rx)
7 x 20" Box Jump (24" Rx)
7 x Pull ups (used a band... not Rx)
I did 5 rounds plus a sprint! Not too rough for a first day back! Its surprising that even though I missed about 3 weeks of CrossFit, I was able to hop right back in without it being too overwhelming. I am absolutely sore today though!
On a side/sad note... I decided to rejoin the land of the paleo/zone dieters. - no, that's not the sad part! I had a great day yesterday being really good on my diet! I had a nice salad for lunch, turkey stuffed zucchini's at dinner, then I went for dessert... I just wanted a stinking apple with some almond butter... I was cutting through the apple and missed and chopped off 1/3 of my middle finger's nail, nail bed and a bit of the tissue below it. It hurts hurts hurts! Its all wrapped up but unfortunately that means I wont be doing any WOD's that involve my hands for a while.. Looks like it will be squats/running/sit ups for the next month. It is frustrating that I get right back into working hard and working out and I injure myself. Why can't life just be FAIR!? :/ Oh, well. Still going to hit the gym tonight, hopefully I can find SOMETHING to do!
