Back Squats FOREVER!

First off, let me say HI to all the new followers! HI! I don’t know how you found me but I appreciate the likes and the follows ツ

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I hope everyone had a great 4th of July weekend! It’s been a busy past couple of days and with the holiday weekend, I did not have time to get to any blogging in. But I did get some workouts in. I did get some good and not so good food in me and we FINALLY did a proper grocery shopping trip! Wooooo. High Five!

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And Ernie is finally back to getting his ass in gear! Thank goodness for me because it’s so much easier when you have your support system back! For so long I’ve caved to his non Paleo, non CrossFitting ways! But now that we are both back on the same track I hope the failures will be less and less as time goes on! We’ll be back to our old selves in no time!

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7/3/13 Boom Box
This was a “BEAR” of a work out and just an overall butt whoopin. It’s been a while since I’ve done bear crawls and lets just say my hips and shoulders were not happy!

7/3/13WOD

7/3/13WOD

WarmUp: 400m Run, 30/30 GHD

Skill/Strength: Max Effort Ring Dips, Work Up to 50
My rotator cuffs are dead to me. They don’t support me in the bottom of a ring dip and it seems as if I will never master this movement. Does anyone have some fresh shoulders that I could borrow?

Not me in this pick but this is what I look like doing modified dips with bands.

Not me in this pick but this is what I look like doing modified dips with bands.

MetCon: 2 minutes at each station of Max Distance Bear Crawl, Max KBS 1.5/1 POOD, Max Burpees, Max Bear Crawl. 30 seconds of rest between stations.

30 seconds is NOT enough time for rest! Holy geesh. On my first round of bear crawls I probably got 6 lengths of the box. Not great in my mind but battling hip failure, burnt out shoulders and a touch of dizzy was NO Fun. Moved onto Kettle Bell Swings and hot damn, my right hip was ready to explode. FIRE! I was pretty much done for by the time Burpees came along. I don’t even remember what I got but it was far less than what the healthier version of me would have completed! One more Bear Crawl to finish it off and I only got 4 lengths in. UGH! Total: 66 but I did it RX. Hahahah It counts!

7/4/13 Boom Box

godspepedmurph
It was Murph Day and I was going to show up but wasn’t sure if I was going to workout! In the end I was just a spectator. I had no want or drive to do the beast of a workout. But it was inspiring to watch everyone else. In the past on big hero WODs people tend to pair up and work together. This time around everyone went SOLO. It was amazing and I was super impressed by everyone’s determination!

Post Murph we had a little came of Wiffle Ball which turned out to be really fun. I wish more folks had stuck around to play. Maybe another time. So I did get a little sweat and fun in after all!

Food Note: I found some Kale Chips at Eatzi’s that turned out to be pretty tasty. The ingredients were clean and organic. The only downside to hardcore Paleo eaters was that there were Chickpeas in the ingredients. Other than that they were great. A little spendy but a great snack and beats junk food alternatives!

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7/5/13 Boom Box
Friday was pretty much a day of lazy for us so I was suprised when Ernie was all let’s go up to Boom and workout! I was definitely ready to go but at the same time secretly wishing we’d just stay home!! Of course working out always feels great when it’s done so I’m glad we went.

7/5/13 – Had to steal this off instagram so it's not the best quality

7/5/13 WOD – Had to steal this off instagram so it’s not the best quality

Skill/Strength: Front squats; 5@60%; 3×5@70%
It seems that Front Squats don’t come around much and if they do I miss out on those days. They aren’t my favorite squat either but I felt good working. My last tested 1RM from who knows how long ago is 135lbs. So 80lbs and 95lbs didn’t sound heavy. By the last set, 95lbs felt heavy.

MetCon: 7 rounds of 2 minute AMRAP 30 situps, ME DU, Rest 1 min
Situps and Double Unders. Should be a win/win right here. I started off strong with the situps but the DU’s weren’t really working in my favor for the first round. I was tripping up a lot on the darn rope. After the 3rd round, I just was stuck at a slower pace for the situps. No matter how hard I tried to bust them out I was finishing around 50-58 seconds. Leaving me a minute to get max DUs! I stayed pretty consistent with the my DU count having only one really off round. All said and done I completed 333 DUs and was smoked! My calves were JELL-O on Saturday.

7/8/13
We took the weekend off so it was nice to have a little break but I definitely need to be putting in the work. Unfortunately my mindset for the Monday workout was not liking all the Back Squats that were about to go down!

7/8/13

7/8/13

Skill/Strength: Squat – 10@60%; 8@65%; 6@70%; 6@75%; 6@80%
WoooWeeeee. That’s a lot of squats on order. And everything just felt so HEAVY! Coach wants us to get STRONG!!!! Of course it’s what I need but just seeing it on the board makes me want to go home and sleep. I started at 100lbs and worked my way up to 130lbs. Even though all the reps can be intimidating it felt really great to finish strong.

MetCon: 10 minute AMRAP of 6 Deadlifts (225,155) and 6 HSPU or 3 Wall walks
Coach had us work up to a weight we were comfortable with for Deadlifts. My 1RM is 225 but multiple reps for time after all of those back squats was going to have to be less than 155lbs.I got to 135lbs and that seemed to suit me just fine. It was Wall Walks that I feared. I don’t have Handstand Push Ups down so I had to default to the Wall Walks. I have only ever had to do this movement one time before and it made me nauseous and dizzy. We only had to do 3 so I figured I’d survive but I wasn’t looking forward to it.

I moved the weight pretty nicely, and I thought I should have done RX but after a few rounds I was grateful I stuck with a slightly lower weight. The Wall Walks took the life out of me. My recovery time was slow. I couldn’t get to the bar fast and it took me forever to pick up the bar. Final: 6 rounds + 1 Deadlift.

Grocery Field Trip
It’s been so long since we’ve headed out to have a proper grocery trip so we decided to go big and drive to the ginormous WHOLE FOODS in Dallas. The one in Arlington is sufficient but it’s tiny and part of our regular routine. Going the Park Lane location was a fun little field trip. We didn’t spend hours strolling around but they seem to have a better selection of produce and meats. We stocked up for the week excited to be back on it.

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So far so good. We’ve been cooking, eating our cooked food and feeling good. As I’ve mentioned before it’s amazing what a couple of days of all goodness will do to your body. My achy IT Band/Knee are no longer achy. My sore tight wrists are no longer sore and tight! It just feels good to feel good. Now I wish my muscles would just bounce back faster. With time I know they will. I’m just a big baby!

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It’s Tuesday folks! What have you done to make a healthier you? Eat healthy fats? Drink more water? Get that body a movin? Let’s go.

Have a super day and don’t forget to be AWeSOMe!

Wake-up-and-be-awesome

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