Power Cleans

Tore Up!

From the FLOOR UP! My apologies for being MIA. With that said I should have taken another REST day cause I am SMOKED! So I didn’t post anything for y’all on Friday because I didn’t hit up the BOOM Box till that evening. And my weekend was swamped. I also didn’t get to BOOM yesterday morning cause my body was still trying to recover from Friday! It’s a short week I know, no time to be missing but I hope to make Monday up tomorrow! And what was waiting for me this morning was pure insanity. I should have stayed in bed!

Let us first recap FRIDAY! In my slackerness I forgot to take a picture of the board. Well it wasn’t so much slackerness, the Metcon just wiped me out and I was a bit delirious and TORE UP! I can’t express in words how beat down I was mentally and physically!

11/16/12 Skill/Strength: Floor Press 1, 1, 1, 1, 1
Since I was working out in the evening I was definitely awake and not dragging as much. Whenever we do singles like this Coach definitely wants us to push our 1RM. I’ve never really recorded a 1RM. After looking back I had a 5RM at 75lbs at some point managed to get 85lbs in. On Friday I wasn’t sure. So I started at 75lbs and worked my way up. By my 4th round I was at 95lbs. That wasn’t so bad and now I know that’s a PR. My partner Jennifer, who is crazy strong, jumped up to 105lbs for her last rep and encouraged me to jump up too. For a second I thought I had it but I just couldn’t muster the bar up. I don’t know if I would have got 100lbs but that was my last rep. I know next time I will get it!

MetCon: 15 minute AMRAP of 1 Power Clean (115lbs), 5 Deadlifts (115lbs)
Same thing here not knowing for certain what my 1RM was for PowerClean. I know it’s less than 115 and Coach wanted us to go heavy. After warming up, I worked my way up to 105lbs. AFTER looking it up today, I’ve documented myself in an OLY class at 105lbs so that’s what I got. I did attempt 115lbs but that didn’t work out!

I was stoked for the AMRAP to start. I got that bar up, 105lbs for the Deadlift is pretty light and then the 2nd round was WOMP WOMP! I struggled for the first 4 rounds trying to clean the bar and wasted a lot of time freakin out in my brain. So coach had me drop to 95lbs and that was much easier but by then I’d wasted so much time I was mentally DEFEATED! And my back was smoked and so was every other part of me! I ended up with 19 rounds. That my friends is 19 Power Cleans and 95 Deadlifts! Little did I know this would slowly kill me all weekend.

It didn’t help that I had to drive to Oklahoma City the following morning at 5am and back after our football game on Saturday. SITTING is NO BUENO for the back. On Sunday I wasn’t feeling much better at all and by the time Monday morning rolled around it still hurt to much to roll out of bed.

11/20/12 WOD
This morning it wasn’t painful to get out of bed but I knew KAREN with some added running was waiting for me. I mean really KAREN, I don’t know anyone that wants to do that. 100% of me wanted to call it a day and not show up but I know better and I drug my pathetic self in. Before KAREN we worked on Power Snatch. Mostly we worked on technique. If you know anything about this lift then you KNOW it’s all about technique!!! I think towards the end I was feeling good with it but I only stayed at 55lbs.

11/20/12 WOD

MetCon: Red Gate Run, 150 Wall Balls, Red Gate Run
Post WOD Coach made a comment about my 10lb MED BALL. YA I probably should have used the 14 pounder but have I told you I’m TOAST?!!?? My back, my legs, my HIPS! So if I was going to survive the RUNNING and the WALL BALLS then 10lbs it was gonna be! My run sucked. I could feel every step in my back. Then my hips, then a side stitch! I felt pitiful. It took me about 9 minutes to go about 3/4 miles! That is HORRIBLE! Then we gotta chip away at wall balls. It took about 4 rounds of 10 before the side stitch went away or maybe I finally blocked out the pain. I did 15 sets of 10 with the wall balls. It took me a little over 10 minutes, I’m not sure on the exact time. Then the RUNNING! My legs were dead, my back is more dead, my hips are on FIRE. I’ll be honest, I walked most of that last run. It was terrible. Time: 32:25 SUCKY but hey at least I showed up despite all my desire not to show up! Not sure what tomorrow will bring but I’m guessing it will be brutal.

In other news: It’s kinda sorta my 1 YEAR BLOGGING BIRTHDAY! I started this bad boy on Nov. 18th, 2011 and looky looky I’m still here. Sometimes a bit boring or a bit cry baby and sometimes a bit BAD ASS AND AWESOME, whatever it is you all have shared my journey and I THANK YOU ALL for sticking with me. Hopefully I’m some sort of inspiration or even comedic entertainment to everyone. Even if I’m not I’ll still be here, typing away day in and day out! Let’s hope I get better at this in the next year!

Food News: I SUCK. The end.

I hope everyone has been doing well. I feel lost not being on my best blogging behavior! We are swamped with football which by the way is going great! WE are 1 game away from the National Championships in Florida! Wooooo. GOOO THUNDER!!! You can donate here if you are in the giving spirit! Other than that just BE AWESOME and have a beautiful day!!!

BuZZy Buzzy BEEE!

Happy Happy Tuesday y’all! If it’s not happy, I hope it gets better for you out there. Before I get to my BOOM Box recap I just wanted to be a quick source of tell it like it is for all of you thinking about leading a healthier lifestyle whether you’re just thinking about it or off and on like I’ve been lately. So it’s also a pop in the head for me, ha! It’s a roller coaster folks but once you ride the roller coaster a few times it’s predictable right? The initial excitement fades away. This means two things to me… YOU GET THE HANG OF IT and learn that it’s not all that bad. OR YOU GET BORED and are ready to MOVE ON …. FORWARD I HOPE. Either way, it takes time to discipline yourself.

It takes time to get consistent. Don’t let little shortcomings get you down. I can’t stress how important it is for everyone to take steps towards a healthier life. EATING CLEAN is the best thing you could do for yourself. Getting past the first 2 weeks of withdrawls will be anywhere from hellish to oh that wasn’t too bad. Making time to do the prep work for meals is WORK. Quit being LAZY! YES it’s that freakin simple! QUIT BEING LAZY! 80% of all you do in effort to be healthy is about NUTRITION. Yes you should move and be active but if that’s what is holding you back then just look at the math. EIGHTY PERCENT of it comes from what you put in your mouth folks. It’s simple.

I’m sure many of the peoples out there are tired of me checking in on Facebook…. oh look she’s at that CrossFit Boom place again. Oh there she is blogging about her workout. WTH did she cook this time. In the same turn I’M SICK OF READING ABOUT PEOPLE’s migraines, head colds, coughs, flu symptoms, sick kids, etc. I know it happens. I know there are people out there with conditions that are beyond their control and I’m not addressing those folks. I’m not saying my kids don’t get a bug every now and then but I can guarantee you that my family and I are not brought down week in and week out with sickness and I would bet a butt ton of money it’s because we are ACTIVE and we EAT pretty CLEAN! We don’t live off of boxed and bagged processed junk. I say junk becuase it’s not food, it’s JUNK. Again we aren’t perfect but it’s not even that I’m tired of reading about people complaining. I’m tired that people don’t do anything about it. They just layer on the feel good meds till whatever sickness passes. Those feel good meds are doing a number of BAD things to your insides. Over time your insides can’t handle it and then you have bigger issues to deal with. Pair that with poor nutrition and your body doesn’t heal. WOW, I get so fired up I just get lost in my thoughts. Take care of YOU! Please! It’s all you have.


Today’s WOD
Even though it was a little warmer this morning it felt more COLD than yesterday! I was not happy but it’s hard to be happy at 5am. I was a little excited for the workout though. LOTS OF CLEANS. I love me some Power Cleans!

Skill/Strength: 3,3,3,3,3 Power Cleans
Well I feel I am best at Power Cleans when it comes to the BAR. So it’s a good morning. The goal in the sets of 3 is to have a HEAVY goal for the last set. So we need to start out heavy too. For me that’s starting around 85lbs with a goal of 105lbs. I’m pretty sure my PR is 100 and it was ugly but don’t quote me on that. Just trying to set a good goal. I managed really well at 85, 90 and 95lbs. I get to my 4th set of 100 and I get it up but it’s a miss for the 2nd rep. NO biggie, I have one more attempt. After a little extra rest I attack the bar get it up, go for the 2nd rep and it’s a NO GO :/ Ah well. At least I got it up twice! Maybe next time. Who would of thunk it… I can clean 100lbs without dying! I was feeling pretty AWESOME at this point. One day 100lbs will be a joke and I’ll be pushing for much grander numbers, but for now I’m happy with where I am at. I need to build that confidence of dropping under the bar!

10/30/12 WOD

MetCon: 4 rounds of 400m run, 12 Power Cleans (85lbs), 2 minute rest
More Power Cleans, and I’m still in a happy place. Internally I was torn between doing 85lbs or dropping the weight because 12 reps  x 4 is A LOT …. in my head, but externally I just stuck with the weight and was going to do it come hell or highwater. You should all know I suck at running by now. I hate it with a great passion. Running is not for me but it’s part of the MetCon so I do it. It took me 2 minutes to run the 400. So far I’ve been pretty consistent. Get back to the bar and it seems to take forever for me to get focused. The cold makes my nose run, I’m a mess. My first round of 12 was sloppy and ugly. Coach broke it down for me in my 2 minute rest, thank goodness for rest and I just played the movement in my head for the rest of my 2 minutes. Off to run again. I felt I ran a little better this time around but I can’t recall my time. I got back and focused on dropping under the bar and having the bar land on my shoulders and I did do much better. I was really trying to do the Cleans UNBROKEN but I failed at 7 reps and had to pick it back up. The 2 minute rest was really beneficial because I don’t think I would make it running. My 3rd run felt even a little better than the 2nd run. It was amazing, but I don’t think I was any faster! For my 3rd set of Cleans I got to 8 or 9 reps then dropped the bar. I just couldn’t hold on to it. My 4th run was SLLLOWWWW. I took off at 16:05 and returned at 18:43 or something like that. I knew I had to make up for it on the Cleans and low and behold I did them UNBROKEN. Time: 19:31. If I could only run better!!!!

Food NOTE: I baked a pumpkin last night. Didn’t have time or energy to puree it, but hopefully I’ll get creative tonight. Stay Tuned!
Have an AWESOME day. I sure am gonna try! Here’s a little video of what’s been living in my house, NOW FINALLY getting removed. Bee AWESOME!

CrossFit-iversary–BOOM!

Awww man, It’s been a year since I started drinking the Kool-Aid! It was at Europa last year that I was exposed to this insanity we call CrossFit in person, face to face with athletes competing. It was then that Ernie had already had his taste for only a week or two. It was then that I met Grant for the first time. It was then that I said I would give CrossFit a chance. August 23, 2011 was actually my first get my butt up outta bed at 4:30 am for my first 5 am workout! And I haven’t stopped since. I’ve been dedicated and determined! With the exception of sleeping in once, being sick for a week, and then one day recently being sickly I have not missed a beat. Ya I’ll give myself a GOLD STAR for that! I can’t pat myself on the back though for my performance on all of those days because some days I just didn’t bring it or sometimes I felt like dying but I have shown up day in an day out.

Thanks again Grant and all the BOOM Boxers for being there, being supportive and being good friends!

I seriously could write a lot about this past year and well I guess I pretty much have with this blog. I had only wished I had actually started blogging when I ACTUALLY started CrossFit but alas I did not. So let the tears of happiness dry out and let me get to the nitty gritty of this morning – it’s not pretty!

Skill/Strength: TABATA Strict Pull Ups and Push Ups. I still don’t have a pullup so I busted out the GREEN and BLUE band. Started off strong and I guess too strong because Coach had me let go of the blue band. I sucked with the green only so I went back to both. Next time I MUST start with GREEN only then get the blue band assistance if needed. I’m not complaining because I know this is a necessary EVIL. How is one to master pull ups if one is not trying harder? This grasshopper will learn. Either way, this morning PULLUPS were NO BUENO.

After the 8 rounds of Pull Ups we moved to 8 rounds of Hand Release Push Ups. Again you start off really strong and by the end you are wanting to CRY. TABATA is no joke. It will kick your ass, give you a break and KICK YOUR ASS some more. For those of you new to the term TABATA I can tell you that you do work for 20 seconds then rest for 10 seconds. You do this for 8 rounds which is 4 minutes. The idea behind it is that you’ll do more work in the 4 minutes this way than if you went “hardcore” for 4 minutes without a break. That’s all I know. Oh ya besides that it will KICK YOUR ASS.

8/24/12 WOD

MetCon: Oh ya there was still a MetCon, I was already ready to go home! 5 rounds of 15 Power Cleans in ONE minute followed by ONE minute Rest. RX 95lbs, MY weight 85lbs then dropped to 75lbs. SIGH. I warmed up, worked my way up to 85lbs, did 3 reps, it felt good. I knew 95 would hurt and I probably wouldn’t get 15 reps in one minute. So 85 lbs for me. I almost forgot to mention that if you FAIL and don’t get the 15 reps you get to run 800m. I did not want to fail! Well as life would have it, I busted out 5 reps fairly ok and then it went downhill from there. I can’t recall 100% but I think I got 9 or 10. That’s ONE 800m run waiting for me. Coach asked me if I got this at the 85lbs. I assured him I did. I got to the bar and did 5 again and although I was a little better in the next 5 it ended up only being 10 AGAIN! I was not a happy camper. I wanted it so bad to get the damn bar up and I just FAILED! So Coach had me drop to 75lbs. So finally I get my 15 reps within the minute. WOOHOOO. I’m good, so far I only owe 1 mile in running. UNTIL I FAILED at the next TWO rounds :/ I got 13 and 11 for those last two rounds. I just sucked. That’s all there is to it. I changed out of my OLY shoes, put my runnin shoes on and said see y’all tomorrow, ha, 2 MILES! I hate running as many of you know. I didn’t even time myself. I did the penalty work and that’s all I can say for myself. Big disappointment after my DIG DEEP, STEP IT UP, TRAIN ISN’T STOPPING talk. Let’s just say there was a cow on the tracks, the train took a break. It’ll pick back up!

It’s the WEEKEND! If you’re in Arlington come on out to the BOOM Box tomorrow, Saturday, 8/25, at 9 am! Come play with us at the Community WOD. It’s always fun! If you’re not in Arlington the FIND a box that does FREE FUN SATURDAYS! or just go the park and play! Have an INSANE weekend. Enjoy LIFE! BE AWESOME!

Sugar Detoxing and I FEAR the Box Jump

So I don’t have good title today, I’m sorry. It happens.

Let me begin with I FEAR THE BOX JUMP! This morning was MAX Make up Day. And if you didn’t have to make up your MAX lift on anything then you worked on Max BOX JUMPS. Argh! I can jump the 20″ and the 24″ no problem. Hell I’ll do however many you tell me at the at those heights. And I know I have the JUMP to get higher but fight or flight kicks in and I choose FLIGHT! I can stand right up next to the box, jump up and my feet clear the height but I physically can’t bring myself to get on that damn BOX! I don’t even know what I’m scared of really. Can I get hypnotized or something? Hehe. I wish!

5/1/12 WOD

The MetCon was 5 rounds of 5 Power Cleans (155/95lbs) and 10 burpees. I didn’t RX at the 95lb weight but I did do 85lbs. I felt really good too. I struggled but I powered through. I feel like I have Power Cleans down really well technique wise so that helps. I’m not clouding my brain with other thoughts. It helps a ton! I managed to do 4 of the 5 rounds unbroken. And burpees after each set well they sucked!!!! I finished in 7:33. Overall I was pleased only cause the weight was HEAVY!!

Today is also DAY 1 of the 21-Day Sugar Detox that I am diving into…cause I am a sugar junkie! So far so good. But HEY it’s only day one right? LOL! I had a small fail this morning in not getting enough breakfast in me but it was some tasty chicken without veggies. My mid-morning snack was more of the chicken I cooked this morning, hardboiled egg, cucumber slices, and bacon 🙂 YUMMO! Lunch will be steak, spaghetti squash and asparagus. Day 1. I can do this. NO FRUITS 😦 NO COFFEE with my organic valley creamer, etc. I’m not even supposed to have gum. I really need a fix for that. I need to search the interwebs for a solution.

I plan to keep reporting for the next 21 days. But my BOOM Box WODs will come first. I think! HEHE.

Happy Tuesday y’all.