Goal Setting

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I’m typically not a goal setter. I never have been. I just go with the flow. As much as I would like to get better in EVERYTHING, I just don’t really follow through on attaining my wants. I think mostly because I turn into a lazy thing and let my “goals” slip away. And we all know I’m not some 20 something that can just learn and execute movements overnight. Oh how I wish I was 10 years younger and starting out. But I am not :/ Now that the open is over, I am going to try and focus on GOALS! Things like a sub 10 minute Karen, Pull Ups, HSPU, etc. I know it’s all possible I just gotta put in the homework. Over time with Coach’s programming at CrossFit Boom I have made progress in many things. I’ve come a long way. But I don’t feel I’ve met my POTENTIAL. Wait, I know I haven’t! And I know I can’t just “get” by with only showing up and not working on my weaknesses when I get a chance. I’m not going to try and kill myself but I know a little more mobility work each day will be helpful. Hanging on the pull up bar a little everyday will be SUPER helpful. So many little things that I need to focus on. And that’s my FIRST GOAL for now. Do HOMEWORK and hopefully take it to the next level.

goalsetting

Today is just day 1 of new focus so I haven’t done much of anything yet. But hopefully this evening I can dedicate some time to all those little things. I have started to follow EAT TO PERFORM’s guideline to eating. I typically feel I eat enough. Eating Paleo for the most part kind of makes it all come together. But as laziness sets in, so does poor eating. Even if it’s Paleo, it can still be poor. You can still miss out on everything you need. You can get by, manage and still be healthy but after reading through ETP posts, I feel that trying out their guidelines and following them for a bit won’t hurt. I think my downfall is not getting enough fat in, not because I’m scared of fat though. It’s just I don’t eat enough of it. So I’m focusing on the FAT and getting a good dose of healthy animal fat and healthy plant fat. And of course managing my carbs and proteins as well. They outline a female that is close to my weight and they have her ideally eating 200g of carbs. HOLY SNIKES! That’s a lot! Sweet potatoes and carb heavy squashes here I come. I want to PERFORM and I thinking giving this a shot will be worth it. I will have to journal my food intake for a little bit until I get used to breaking it down. But hopefully that’s a short lived task and I’ll get the hang of it pretty quickly.

4/6/13 Community WOD
Free Community Workouts are back Jack! Woooo. I enjoy them because a lot of times they are Team WODs and alot of times we do fun stuff, but even when they are not it’s still a good time because you get to workout with people from different class times. This time around it was a doozy of a 20 minute AMRAP.

4/6/13 WOD

4/6/13 WOD

20 minutes of 20 KB Swings (1.5POOD/1POOD), 20 HR Push Ups and 20 GTOH with 45lb/35lb plate
We worked in teams of 2 and it was up to us how we would split up each round. My partner and I decided we would go 10 and 10 until we were too spent for that and figure it out from there. We started off strong and made it through several rounds of sets of 10, then fatigue set it and we started doing sets of 5 reps. We went straight through pretty solid and ended up just shy of 10 rounds! 5 reps AWAY! GRRR!

Ground to Overhead with Plate

Ground to Overhead with Plate

4/8/13 WOD
I actually got some decent sleep last night and felt good about waking up. Too bad it was only my brain that was awake cause my body wasn’t feeling it!

Skill/Strength: 5, 5, 5+ Back Squat @ 65%, 75% and 85% of our 1 RM
Well my back and hips are pretty tight from all of those KB Swings and GTOH with the plate. And although 65% and 75% felt good, 85% got me. Last week I went 6 reps, today 2, womp womp! Hopefully next week will be better, especially if I’m owning that mobility goal homework.

MetCon: 4 Rounds, 1 min on 30 sec off of Diamond Push Ups and Power Cleans 135/95lb Max Reps
Doesn’t sound too bad till it’s time to go! Holy heckola Diamond Push Ups are no joke. And that 30 second break goes FAST! We alternated between the Push Up and Cleans. So 1 minute of Push Ups, 30 second rest, 1 minute of Cleans, 30 second rest X 4. I didn’t go with the 95lb RX weight because Coach wanted us to go quickly. And I probably could do 1 round at 95lbs quick-like but not sure about 4 rounds with Diamond Push Ups as well.

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Diamond Push Ups

I can’t remember each round breakdown but I stayed fairly consistent something along the lines of 20, 24, 21 and 17 for the Push Ups and 14, 14, 10, 13 for the Cleans. It was for a total of 133 reps. I’m a slacker and forgot to take a picture of the board! Hopefully the next time higher rep Cleans are involved I will go for the RX weight. I was pretty spent. My hands, forearms, and shoulders are done!

It’s a new week with new focus. I’m hoping the BUSY of our lives doesn’t drag me down at least not as much as it has been doing. I gotta work around it and fight for the things I need to do for me! Happy Monday y’all and you know the drill … BE AWESOME!

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Diggin’ Deep

Saw this from FASHLETICS and well it was perfect!

So yesterday I was still pumped from the weekend and I had this “I GOTTA STEP IT UP” moment. I’m not gonna lie, It’s hard to actually follow through! Ernie told me that he was tired of hearing about my poor poor petri posts and in good form I acted out like a small child…”It’s my blog and I’ll whine if I want!” hehehe! But seriously I felt good this morning. I woke up a little earlier than normal and besides all the typical aches and groggy brain I was ready to take on the BOOM Box.

Skill/Strength: 3 x 10 Split Squat @ 75lbs. I’ve never done this movement and I was not prepared to know how tough this was going to be! First off, it was hard for me to feel balanced. I typically don’t have this as an issue but with 75lbs on your back you start questioning your stability. Then add my weaknesses, hips, IT band, glute, etc, I was literally pouring buckets of sweat. I didn’t want to finish the sets. I felt like a scared girl baby. But I knew in my head that I had to do this and not try to wuss out at a lower weight or cut my reps short. My the last set I finally felt comfortable but by then I was exhausted.

Split Squat. We used a 2o” box instead but you get the idea!

MetCon: 3 rounds of 40 sec Thrusters @65lbs, 20 sec Rest, 40 sec Knees to Chest, 20 sec Rest, 40 sec GTOH @65lbs, 20 sec Rest, 40 sec HR push ups, 20 sec Rest. Yup that’s a lot of work compacted into little blocks of time! Even though at times I felt like I was useless, overall I felt like I pushed hard. The first round I busted out 10 Thrusters. I really had forgot how taxing these are and the weight caught me off guard. Thrusters are a beating no matter which way you cut it. When I got to Knees to Chest I was just happy to be horizontal on the ground! Busted out 25. The first 20 were great then I bogged down for the last 5.

When I got to GTOH, I seriously thought I would Snatch the weight and that was a big ol fail, so I lost some good seconds on the FAIL. I only ended up with 5 Clean & Jerk on that round. By the time Push Ups came around I was smoked. I knew that the Push Ups weren’t going to get easier in the next two rounds so I would have to kill it. Needless to say I only killed 17! I feared Thrusters coming back around for Round 2! I ended up with 7 and 6 for the next two rounds of Thrusters; 18 and 17 for Knees to Chest; 8 and 6 for GTOH; 11 and 15 for Push Ups. Grand total of 145 reps/RX. Not sure how I’ll stack up to the rest of the day. Hopefully better than I have been but we’ll see. Gotta dig deeper and push forward!

Have a beautiful day today! Take Tuesday on and make the best of it! and Be AwEsOmE! And THANKS to all of you again for following along ツ