Sometimes You PR, Sometimes You Don’t

Three days in a row last week was all I could handle! Now, hoping to make four days this week at the Boom Box!

Monday was already going to be a struggle because I decided to drink too many margaritas on Saturday. That turned into a worthless Sunday and I knew it would spill over into a not so fun Monday. I pretty much kicked myself the whole time about those dang margaritas.

6/29/15

SKILL & STRENGTH

3x

Single leg Split Squat x 12 reps

Rest 30 seconds

Handstand Push-Ups x Max Reps
Rest 3 minutes

So Single Leg Split Squats will get you every time. My booty is so sore! I should really make these a daily thing but that’s one more thing I gotta try and fit in. For Handstand Push Ups, I just did Handstand Holds. My wrist was good for the first 2 rounds but started to get irritated on the last round.

CONDITIONING

Annie For (TOTAL TIME)

50-40-30-20-10 reps of:
Double-Unders
Sit Ups

Oh, Annie, one of my favorites. Only because I KNOW I can do this workout. I haven’t always been great but on this day I finally PR’d. Two years ago I had a 7:58 finish. One year ago, I had a 9+ minute finish. But on Monday, I had a 7:34 finish! Wooooo! But again cursing those margaritas as I was sluggish on the Sit Ups.

6/30/15

SKILL & STRENGTH

Find 1 Rep Max: Clean

15 min

And this is where I didn’t get a PR. I know, I know, I took some time off. And boy did I feel it. My last PR was 125lbs. But today I only got to 110lbs before I had to call it quits.

CONDITIONING

TABATA FOR: (TOTAL REPS)
3 ROUNDS, WORK 01:00 min, REST 02:00 min OF:

Ground to Overhead 135/95

After all the Squat Clean work, my wrist was getting weak. I was going to go for 85lbs but decided not to try and hurt myself so I went for 65lbs, hoping I would get more work in by getting a lot of reps in. The first round, I did 12 unbroken and I shouldn’t have dropped the bar but I did and I let it sit there for too long before picking it back up. By the time I did, I could only manage 3 more reps. After resting, I told myself I would get at least 16 reps on the next round but that was just a lie I was telling myself. I did stay consistent though with another 15 reps. By the third round I just didn’t want to lift the bar anymore, but completed 12 reps. Grand total: 42 reps at 65lbs. Not great, but not bad.

Until Next Time

I can tell you my boozing days are limited if not over. I’m still hurting from Saturday. And then add all the soreness from Monday and yesterday. My shins are dying from the Double Unders.

My eating is still subpar, but I’m doing what I can… sometimes! It’s birthday dinner for my Dad tonight, so no planned workout. Maybe I’ll get ambitious and take a jog later this evening. Hehe. I did say maybe!

Surviving the Week

It’s Friday! Woooo! Only one bad meal this week so far. And it was only bad due to the beverages I consumed. But other than that this week has gone along quite nicely. I’m struggling a bit with the workouts but I am getting them done!

Considering this isn’t my first rodeo, I thought I would be feeling more food withdrawals. But this time around, I’m only feeling a little sluggish. But not much more than that. I’m not even a full week in though, so there’s still time for a little bit of misery. Not that I’m hoping for it, but I don’t want to relax and then it hit me like a ton of bricks. That would be a good time to fail

It helps to try and have a positive attitude though, which can be hard. Along with most of the overweight world, I wish there was an easy fix. But there is not. I wish that my couple of days of hard work translated to 20lbs weight loss. But it hasn’t. I wish that as long as I’m working hard in my workouts than the food I eat doesn’t work against me. But it does. All of those things could bring me down, but then I’d be back in the same rut. Miserable. There’s no time for loser talk though. Chin Up. Move forward. Think happy thoughts!

But it does take time and it’s not instant. It’s not the Biggest Loser Ranch over here, where they workout for hours and hours each day. It’s life and it’s busy. But feeling better is half the battle and that my friends is my instant gratification. I don’t feel as bloated and my mind is much clearer. I feel better. I just have to wait a little bit to feel super awesome, when the fluff melts away. And the fluff will melt away!

4/16/14 WOD

Warm Up Game: coaches choice (have fun)
I don’t know that our “games” were fun. We held Planks in the Push Up Position and passed a Medball around like hot potato. But after you got the ball and passed it you had to do a push up. When one person fell, the circle got smaller. The was a burner on the triceps. I was out after a couple of minutes. The second game was a 200m run with a cone. Kind of like carrying an egg on a spoon run. I gave up after 100m.

4/16/14 WOD

MetCon TEAM WOD – at least 3 person teams. 1 person working you must tag in from the starting line (mats)

5 min cap
40 Pull Ups
50 Russian KB swings 1.5 Pood for everyone

rest 2 min

8 min cap
100 Sit Ups
70 Back Squats 75# for everyone

rest 2 min

3 min cap
15 Burpees
10 ft ring for the guys
8 ft for the ladies

For our first round, only one of us has Pull Ups. But coach allowed us to do Ring Rows instead of Pull Ups but we couldn’t do more than half of the reps. So Tory, did 10 Pull Ups, Karen and I did 10 Ring Rows each and Tory finished with 10 more Pull Ups. Then we moved onto the Russian KB Swings. I put in 25 reps and Karen tagged in and picked up the other 25. Thankful that Tory could do Pull Ups, she got a break! Time: 3:51

For the second round we were pretty confident going in. Tory started us off with 30 Sit Ups. She felt she was slowing down, so she tagged Karen in. Well Karen went all out and busted 50 reps in, leaving me with only 20 to do. Back Squats were light but for some reason I wasn’t feeling it. Tory started us off with 15, Karen and I both did sets of 10 and then I don’t remember the rest. But we got our 70 reps in. Time: 6:45

And finally the third round. Burpees then jump and touch 8ft target. Before class even started I was practicing to reach the target and I was missing it by half an inch. Tory then pointed out I might be better off if I was directly under the target instead of Jumping at it from an angle. Well that worked! So I was ready. Time started and Tory did 15 of the reps right off the bat. Easy! So Karen and I split up the 5. My first attempt at hitting the target was a fail but I finally got it and didn’t have a problem after that. We didn’t get our time written on the board but it was some were around 1:33.

Overall that was a good Team WOD … no running involved!

4/17/14
Midline: accumulate 5 min of low plank
I know all this midline work is good for me but it’s really a pain in my arse. I held on for 1 1/2 minutes before I dropped. Then finished in 20 – 45 sec increments. Took me right at 8 minutes to accumulate 5 minutes worth of plank.

MetCon: 4 rounds of 200 m run, 10 DL 225/155 and 10 T2B followed by TABATA dips
I warmed up to 135lbs on my Deadlift and it felt heavy, maybe cause I’m tired. Who knows. But I thought 20 more lbs. I just need to throw it on there. I did a couple and was like I’ll be slow but it’s doable. I forgot however that Toes To Bar followed! Doh. We just killed our core doing plank. Now I have Deadlifts and T2B after a run. I just wasn’t sure I’d survive.

4/17/14 WOD

And we’re off. My shins hate me, but I ran most of the first 200m, just walked in the last 10m or so. Then I got 5 DLs in before dropping the bar, then did the other 5. Got to the T2B and slowly did one at a time. I can’t string them together and it takes a lot of effort to do just one, but I am getting better. I didn’t even look at the clock when I finished round one cause I knew it would be sad. The “running” part of my runs got shorter and shorter each time but I at least trotted or jogged 3/4 of the run. I got a little better at the Deadlifts and stayed about the same with T2B. Time: 21:10 RX.

I was still dying when I was reminded we had TABATA dips to still complete. TABATA is doing a movement for 20 seconds, then resting for 10 seconds for 8 rounds. It doesn’t seem like it would be hard but it’s not easy. This is a workout where you want to get as many reps as possible in the 20 seconds. Then the goal is to meet that same rep count each round. Your lowest score is your score. I did modified dips and started off with 6 then dropped to 5, then 4, then held out at 3. My triceps died. Score: 3

That’s A Wrap!
My biggest battles are the weekends. On the go = opportunity to eat really really bad. Hopefully I can conquer this weekend and be successful! I hope you all will too. It’s Resurrection Weekend aka Easter to most folks. A weekend that has the potential to be full of lots of yummy foods and candies. Show some restraint if you can because this weekend isn’t supposed to be based on celebrating food. Unfortunately, as a society, myself included that’s what we are drawn to – FOOD (savory meals, big desserts, easter candy). Sure there’s fellowship and church and family but a lot of times FOOD is the center piece to all of the above. I’m not opposed to indulging every now and then but if you’re on a mission, whether your months in or days in. Just remember you have work to do and you don’t have to go nutso on the eating. And if you by chance do lose it, it’s going to be ok. Monday is a whole new day. Have a beautiful weekend!

Miss me?

Eh, probably breathing a sigh of relief I’m not complaining every dog gone day. It’s true, I’ve been a slacker when it comes to getting out of bed or finding the motivation to show up at the Boom Box. That’s bad on me, cause I was doing so well.

Just so y’all know, as much as I like to whine and cry about each and every WOD, I am no cherry picker. I finally show up at the box knowing full well what’s in store and even though, 99.5% of me says stay home. That sick twisted .5% says stop mopin’ around and go. And what awaited me last night?

3/11/14 WOD
Gymnastics WOD: for quality 3 rounds 10 strict Toes to Bar or Jack Knife Sit Ups and 10 strict Ring Dips or Push Ups
I laugh at strict T2B. I barely have kipping ones! But I can do me some Jack Knife Sit Ups. Something about hanging from a bar that messes up my world. As far as Push Ups, I get so used to doing hand release that I forget what STANDARD Push Ups are. I can do a handful at a time, but it puts a strain on the shoulders.

3/11/14 WOD

MetCon: 5 rounds Run 800 meters 15 Clean and Jerks 135/95
Oh ya. You know I’m crying on the inside. But first off, I had to test that Clean and Jerk. So the bar was good. I could feel the tightness in the wrist but I could do the movement. I didn’t want to get too excited or push too fast, so I loaded 10’s on the bar and BAM I could do that weight too. But I could feel the tightness. So I stayed there. No need to aggravate the healing process. Plus I need to regain that flexibility. My elbows were a little low but I could do the work comfortably. Yay for Clean and Jerks! Booo for running! My first run was slow but steady. I didn’t walk or anything! Woo, me. But the rest were slow and half walk, half trot, a little jog, etc. For me the Clean and Jerks were light but again, no need to push the wrist too much. And by the 4th and 5th round after all the running, I was losing steam fast. This workout was a doozy. Time: 40:21, womp, womp.

3/12/14
30 Heavy Russian swings
Only did 1.5 pood. Cause I’m lazy and didn’t want to pick up the 2 POOD.

Midline: Max plank hold
I’ve never been great at this, mostly cause I think too much on how I don’t like holding planks. Time: 1:33

Strength: Max weight Yoke carry 50 ft
It was cold and windy this morning. I was not wanting to do this carry. We loaded up 2 – 25lb plates, not too bad. But I can not hold the Yoke like I’m supposed to. It hurted the shoulders way too bad. So I carry it awkwardly. Add 2 – 15lb plates. Same awkward carry. Then we add another set of 15lb plates. I can carry it but they way my arms are, SUCKS, so the Yoke slides off my back a little over halfway. I was over it.

3/12/14 WOD

TABATA: Row (cal) and Burpees, post lowest reps
Well I started with the row and managed 4 calories for 6 of the 8 rounds, then on my 7th round let it drop to 3. Booo. Score: 3

My hips were smoked for Burpees and I had sweatpants on that were irritating me so I wasted my time taking off my sweatpants. Boo. Score: 2

That’s a Wrap!
So I’m glad I had back to back workouts. I needed to feel good about working out again. It’s funny how my most dreaded workouts (running involved) still make me feel awesome. I just get mental and lazy, I’m human. You are too. So don’t get all debbie downer when things don’t go right. Just get your focus back and get back to work. A friend of mine tagged me in the pic below and it’s so on point!

And then I got tired

I was feeling pretty good Day ONE and Day TWO. But it caught up to me. The HANGOVER as Whole30 states may happen in Days TWO & THREE. And I felt it this morning at the BOOM Box. Normally after the warm up, especially in the mornings, I finally wake up. The blood is flowing, the heart rate is up and my brain starts to work. But today, I was like a slug. Moving slow. Spaced out. Eventually adrenaline kicked in but the rest of the morning has been so blah. I know this will pass but right now I just want to crawl into bed. The good thing is that I truly believe the Clean Eating is instantly helping my sad muscles recover much more quickly. I’m not near as sore as I have been the past couple of months and my body is overall feeling better for the most part.

Many Whole30ers report headaches, fatigue, and general malaise during this part of the program. This, my friends, is completely normal. Your body is working its way through a whole host of junk it stored from the foods (or food-like-products) you used to eat. This process lasts a day for some folks, but for others it can take a few days longer. Relax, drink a lot of water, and keep making good choices. And do your best to earn sympathy and support from friends and family,
– www.whole30.com

And even though I’m feeling like the only thing I should do is sleep right now, let me tell you how excited I am that my meals are turning out great. That’s like the bright side to this nasty food hangover. The meals from Weeknight Paleo by Amber Beam are tasty and aren’t taking up much of my time. And no, I’m not getting compensated for plugging this book! LOL I WISH! Seriously though, the meals are great. And a success among all of my family… ages 10-29! Hehe.

I still am struggling with eating breakfast after my Post Workout Meal. And I fear that I always will. I have a good time frame of 1 1/2 – 2 hours after my PWO and it’s still so hard. It’s like I don’t want to chew. And part of Whole30’s thought process tells you to not drink shakes/smoothies! Chew your food! UGH! My face hurts!

Day TWO Everything
I decided to just give you all a run down of the day instead of splitting it all up! Maybe this will be better and less boring. I hope. Maybe. Don’t leave me! 😀

You should have already seen my beautiful breakfast in yesterday’s post and I only described Lunch. Got home, hit the BOOM Box and reheated some pork for the Carnitas–Style Taco Tower. But also remembered I had Salmon I did not throw in the freezer and needed to cook that ASAP. Turned out lovely, just lovely!

BOOM Box 1/714
30 heavy Russian Swings
Used the 1.5 POOD. Not fun, but did the work

Skill: Pull Up progressions
So Coach wanted us working on the Rings! Ugh, me and rings. I have dumb fears, Hanging from those is another one of them. But I almost got Toes to Bar on those. Just need to practice.

1/7/14 WOD

MetCon: 8 rounds for reps of 1 min Over Head Lunges w/plate 45/35 and 1 min Burpees to the plate
Ya, I knew this was gonna hurt! I wasn’t sure how the OVER HEAD part was going to work with my wrist and well I learned real quick it wasn’t going to work. I did about 10 reps with the 35lb plate but my wrist won’t bend all the way, so I was off balance. I tried going to a 25lb plate and it was still a NO GO. So I just did lunges. I felt bad I was scaling way bad. But I totally sucked without weight too! The burpees got me. BAD. Final: 214 reps.

DINNER
So I said I came home to reheat some pork. I made the Cole Slaw that goes with it the night before. SUPER EASY. And I improvised on the “tower” part. I didn’t purchase the metal ring thing that was suggested. But I had this handy dandy cup/measure thing that I used to attempt a tower. As you will see in the pictures, it came out OK, nothing restaurant worthy but I just want to eat!

My contraption, nothing like what the cookbook asks for!

Hehe, my LEANING Carnitas tower! May not be purty but it sure is tasty!

And what the cookbook shows! (Weeknight Paleo) As you can see I was a little heavy handed with the guacamole in the pic above!

In between reheating and trying to create a masterpiece, I cooked up the Salmon for the Herbes de Provence-Crusted Salmon with a Citrus-Herb Sauce and Asparagus in Weeknight Paleo. Besides the “juicing” of the citrus fruit, this was quick and easy. Maybe 20 minutes from start to finish. Seriously EASY and QUICK and kind of fancy looking! So yummy!

Fresh out of the oven.

My attempt at making it more presentable.

SLEEP
Working out in the evenings makes it a little harder to sleep but once I did fall asleep I was out! I woke up fine when my alarm went off at 4 am but ended up hitting snooze till 4:35! Doh!

Day THREE
So I rolled in a few minutes late to the BOOM Box…. you can’t fault me for that when I’m showing up at 5 a.m.! Coach T already has his wheels turning on what I would be substituting for the WOD. Cause it was Thrusters and Hang Cleans on the board.

Midline: 30 evil wheels
With my wrist and lack of core strength I could only roll out so far, but that doesn’t mean it wasn’t putting a beating on me!

Strength: EMOM 20min 3 thrusters AHAP. Once you have past 5 minutes you must keep that weight.
I am soooo glad I can’t do Thrusters with a BAR! They are misery! But I did get the opportunity to use 20lb Dumbbells. Of course the weight wasn’t there but I’m still working up my upper body strength since it’s been slow rolling. Still sweating and still a good heart rate.

1/8/14 WOD

MetCon: TABATA of Air Squats, Hang Cleans 115/75, C2B Pull Ups
Sometimes I love TABATA and sometimes, like today, I don’t care so much for it. Maybe cause I was already feeling drained after the Evil Wheels. So tired! 3-2-1 GO. I started off OK with Air Squats getting 20 in the first 20 seconds, then 16, then 14, then 12… I stayed at 12. Instead of Hang Cleans, I did Power Snatch with the 35lb bar. I did like 7 on the first 20 seconds, then held out with 5 for the rest of the time. By the time I got to my BANDED Pull Ups, I was just happy to be alive. I struggled a lot and ended up with a score of 2! Boooo! Final: 12, 5, 2

PWO MEAL
A serving of pork and a serving of Sweet Potato Puree. As exhausted as I felt, the food was good and went down easy. But as soon as I got home, I was already dreading breakfast!

BREAKFAST
Bone Broth! I’ve made the broth before but with less chicken carcasses and only used it for soups and seasoning veggies. But now I’ve made it properly and now I know that drinking it by itself is beautiful. And knowing all the health benefits makes it that much more the reason to drink it! Click HERE for more info!

I also had boiled some Eggs on Sunday, so this was going to be my breakfast. I was moving slower than normal and was glad I had this back up for food. I packed 3 eggs up, a sandwich bag full of spinach and a handful of cherry tomatoes. I figured I would eat this around 7:45 a.m. on my drive in to work. OH MY the spinach was so hard to eat as well as the EGGS. I was tired of eating that I failed to eat one of the eggs. I realized I was missing my “healthy” fat also but was so over it. I think/hope I’ll survive till lunch!

That’s a Wrap!
So there you have it for this lovely HUMP DAY. I’ll have REST until Friday morning! How sweet it is! This gives me time to cook up some chicken and ground beefs to hold me through Friday and maybe through the WEEKEND. I’ll be checking in tomorrow, hoping I’m not sooo tired and let you know how any food prep went down. Until then, take that step to cleaner eating, more physical activity or just getting more sleep! Do Something! Make a Change!

Obsessed, Insanity or Just a Healthy Addiction

This morning my two alarms went off and I hit snooze on both of them twice…. I KNOW I KNOW, not good for the brain and body! Let me just say that the inventor of SNOOZE is evil! But I digress. It was time to wake up and as I plopped out of bed, my every fiber was aching. Now was a good time to crawl back under the covers. This urge to stay in bed is the constant battle I have. When the cold hits, it will be an even bigger battle. I know I’m not alone. Early Birders you have to agree that your comfy bed is begging you to sleep just a lil longer.

So I make the choice to walk to my sink. I brush my teeth and put my hair up. I walk to my dresser to get my clothes and stand there. I think again about how much every muscle is sore and drained. I think again of crawling back into bed. I debate on how much more sleep I will actually get if I just lay back down. I may have fallen asleep standing up because I stood there for what felt like a rather long time. I’m sure it was less than a minute but it felt like 10 minutes. I had to convince myself that I was halfway to being ready. Don’t ruin it. Plus I’m in that darn Work Weight Loss comp and I need to stay focused. I also will regret not working out all day. I dressed and drove my tired ass to the Boom Box.

So I ask myself. Am I obsessed, insane or is this considered a “healthy” addiction. A health addict. Probably a little bit of everything to be honest. I know not every CrossFitter is all of the above. I know the term “addict” is deemed as negative but in this instance as long as I’m not hurting myself (which I’m not) I do believe you can say you have a healthy addiction. I’m pretty sure there are several Boom Boxers who take it as a workout and move on. But there are quite a few of us who might go into withdrawals if MIA for too long. In general though, whether I drink the kool-aid or not, I would be striving to a healthier me. I have just found that CrossFit fits my needs the best in many aspects. And I’d rather have a workout addiction than any other kind.

End Ramble.

9/25/13 WOD
Midline: 30 evil wheels
Evil is correct. Especially when my ABS are still fried from Friday! Doh! Below is kind of what they look like. Just like the handy dandy AB WHEEL but with a barbell. Roll out to preferably a plank position and roll back in. I probably didn’t even get halfway to a plank position.

Skill: Handstand Push Ups
Ugh. I used to be close to having these. I even had a handful of kipping HSPUs. But I know my recent weight gain has hindered me. I really have hopeful thoughts that when I shed some pounds I will be closer to mastering the HSPU.

MetCon: TABATA: Row (for calories), HSPU, Bottom to Bottom Airsquats and Strict Press 45/35
TABATA can SUCK IT TOO! For those who don’t know, TABATA is taking a movement and doing said movement for 20 seconds. You then rest 10 seconds. Alternate between work and rest for 8 rounds (4minutes). The idea is to go HARD for 20 seconds, since I know you folks who haven’t participated in such a ‘simple” workout are probably saying how can that be hard. There are different ways to score your TABATA. You can score by adding up all reps. Or you score, like we did today, by using your lowest rep count as your score. So if you start of strong with 10 reps but by round 8 are only doing 5 reps, then your score is 5. Not fun!

9/25/13 WOD

The rowing was nice, I did well, for me at least. But only managing 4 calories each round. At least I stayed consistent. WE then moved onto HSPU. Well I used a box for assistance and only managed to stick with 6. These were a beating but not the beating the Air Squats delivered. I started off with 12 air squats. My hips were achy already and this just killed them. Sitting in the bottom of the squat for our “rest” was nice for the first 2 rounds then it just become misery. I went from 12 to finishing with 5. Womp Womp! Then came Strict Press. The shoulders are dead from HSPU but it’s a light weight 35lbs. So how come it felt like 90lbs?!? I stuck with 8 reps through 6 of the rounds but finished with 7 reps. Everything added up = 22reps. Booo. Hissss.

Barbells For Boobs
Time is ticking. Boom for Boobs will be here 2 1/2 weeks! Yikes, I don’t think I’m ready! But I’m doing it regardless. MY biggest fear is that I won’t beat my current RX Grace time! How sad is that? It’s a workout for FUN! And it’s a workout to support B4B. But my competitive side doesn’t want to fail. It still will be fun and all the fundraising goes to a great cause.

If you’d like to support the B4B organization, please go to my fundraising page HELP SAVE BOOBIES and donate. My goal is $100 and I’m halfway there.

Also, if you want to participate with us at the BOOM Box you are welcome. Even if you just want to spectate then come on out. The workout will be Grace (30 clean and jerks). Everyone is welcome to join in. It’s at 9am on Saturday Oct 12th.

The End.
That’s a wrap folks. I need a driver to to safely drive me home from work so I can nap. Any volunteers? Hehe. I know that’s a little far fetched, but I’m sleepy! Make today great and don’t forget to be awesome!

Naptime yet?

Holy smokes I’m tired today. But first of all, HELLO to all you new peeps. I don’t know who sent you or where you came from, but WELCOME! Feel free to comment and share how you found me. I’d love to thank whoever is sending you my way.

Just an FYI, I’m typically a hot mess of a blogger and I tend to come off as a big ol whiny baby, but I assure you that I LOVE all things CROSSFIT. And no matter how much I cry or sound like a debbie downer, I still show up and put work in and eventually progress is made. I try to share all my experiences and although I’ve been slacking in the recipe department, I do hope to catch up on that and start being a more productive blogger. I live a busy life, so this is more of an outlet than a job. One day though I rule the world! Ok probably not, but I’m here anyways. Again, thanks for finding me. I hope you stick around 🙂

Back to my ramblings. So I stated I needed to focus on my clean eating so I can release this extra fluff I’ve accumulated on my body. Really to that “not liking” myself stage and I really don’t like feeling like that. That’s a lot of dislike going on around here. And most of you probably know how that just snowballs into a big ol quitters mentality. But yesterday I stayed strong. I even added a mini WOD at my kiddo’s baseball practice last night. We all know I despise running, so I figured I need to work on that. I did a Death by about 20yds, give or take some yards. My oldest son and I looked it over and both agreed it was about 20 yds. So I’ll just stick with that!

If you don’t know what DEATH BY ________ is then let me share. You take a movement, in my instance 20 yd sprint/run/jog. You start a clock. In minute 1 you do 1 rep of the movement and rest till minute 2. In minute 2, you do 2 reps of the movement and rest till minute 3. You keep adding a rep each minute. When you can no longer complete the amount of reps to equal the minute you are on, you are done. So if you are at the 10 minute mark and you only completed 9 reps then you tap out. Done son. And I finished didn’t make it past 10 minutes. It was brutal, I was so out of breath but I soooo worked a weakness.

And if that wasn’t enough I did 5 rounds of 10 butterfly sit ups and 5 Hand Release Push Ups. I got sidetracked with some other kiddos who were interested in joining me. Which was AWESOME. Yay for inspiring little ones to get their workout in! I finished under 3 minutes but took some time to explain what I was doing.

Stayed eating clean for dinner even though Chick-fil-a was the “fast” food option for the rest of the family. We get home after 9 on a school night, the boys need food ASAP … don’t judge! LOL, Heck judge all you want. We make it work when we can. I then stayed up way past my bedtime to roast a chicken to ensure I had no excuses to eat out for lunch!

9/4/13 WOD
I dragged my sleepy, chunky butt into the BOOM Box knowing I wasn’t liking what was on the white board!

Skill: Skin the cat Try and work up to the straight bar.
Uhm ya, we worked on this a couple of months ago and well I’m not any closer to mastering this movement. With some assistance from Coach T, I managed. This time around it didn’t completely kill my shoulders. That’s definitely a good sign but still not a skill I can proudly claim.

Skin the Cat

MetCon: TABATA! One leg split squats (one foot on bench or box), Burpees, Kb swings, True Push-ups
If you know TABATA, you know it’s good but it’s killer. TABATA is taking a movement and going hard for 20 seconds, then resting for 10 seconds. Rinse and Repeat for 4 minutes. That’s 8, 20 second rounds. But we’re not done yet folks. You keep count of how many reps you completed. And you take your lowest rep count for your score. The key is to keep up the intensity even though you feel like quitting. Yay fun!

9/4/13 WOD

For the One Leg Split Squats we alternated legs. So 4 rounds per leg. You might think ooo a little break for the legs, but there is no such thing. I managed to get 10 per leg in the first couple of rounds but dropped to 8.

I knew the Burpees were going to be my downfall. I started off strong with 6, then 5, then 4 for the rest of the time. Not cool TABATA BURPEES, NOT COOL!

PreWOD I knew I could knock out some KB swings. But I was so smoked from Burpees I didn’t fare so well. I started off weak with a late start and only managed 12. The second round I lost grip of the KB and was done at 4 reps. I was so pissed I just stood there. I stuck with 4-6 the rest of the rounds but 4 was my score. I was not happy.

Then it came down to True Pushups, not HR Push UPs which I could have been somewhat successful. Good ol fashion ones. My score was 3. Yes 3. Note for future self: WORK ON PUSH UPs.

Totals: 8, 4, 4, 3 = 19 Booooooo

We’ll see what tomorrow morning brings. Hopefully I get to bed at a better time tonight. Happy Hump Day folks! Be AWESOME!!

Squirrel

I finally beginning to like where I’m at right now. The brain fog is clearing and energy levels are up. And I’m so excited for feeling great that I want to share everything with y’all but it’s not cohesive (cause I’m scatterbrained) and I don’t know where to start!

Reading other blogs, catching up on favorite sites, reading new articles about health and fitness are exciting again. When I’m poor poor petri, sometimes diving into all of that is more depressing and it’s easier to just ignore, ignore and ignore. Why? Because then I don’t have to feel bad about myself for being a loser. It does the opposite of motivating. But when I’m feeling good, I’m FEELING GOOD! Everything is exciting again. The light is ON! So I know that I’m probably annoying to those sitting on the couch. Those putting it off till tomorrow or MONDAY cause they messed up yesterday. And annoying I will be. Cause maybe one of you sitting on the sidelines will have that AHA moment. And if it’s just ONE then I’m okay with that. And maybe those of you already doing work but getting tired will find some new hope or outlook. And then maybe some of you just LOVE me so much you just read to read!

Where to start on all my randomness.. how about… Who watched Extreme Weight Loss last night? Mike was insanely awesome. One of the BEST participants ever. I wanna be like Mike. He got to 10% body fat! He did the work and didn’t complain or make excuses. Sure it’s not DRAMA made for TV but it was good to see someone go in focused like that and KILL it.

Also, on one of the morning shows here in DFW, a radio host proclaimed her goal of destroying CrossFit! Really? She says it ruins marriages and wanted people to call in to tell how it did ruin their marriage. Only two of the callers said it put a strain on the marriage and the other few could only proclaim it’s AWESOMENESS. If I were a caller-in kind of gal I would have probably chewed her butt out. I mean seriously? Someone having a passion for being healthy is ruining marriages. There is something much deeper than CrossFit ruining that marriage if it’s being destroyed in any sense. I know more married people and couples that do CrossFit together than anyone who is losing their relationship because of it. Totally crazy. I just have no other words.

This article is great: 3 Reasons to Get Upset About CrossFit

I also came across this Catalyst article encouraging women to lift. Some of it’s not me but I get where it could encourage women to start on it already: 10 Things New Women Weightlifters Should Know

Speaking of lifting. Since I started CrossFit, I learned I actually liked lifting. I had never really LIFTED weights other than dumbbells and whatever machines are staples in big, i barely went, walk past weights, drain my bank account gyms. But some days it was a chore and not fun. I had to do it because it was programmed but I wasn’t necessarily enjoying it. I have found the past couple of weeks I am really ENJOYING all of the strength work we do. I’m feeling super awesome about it each rep, set, etc… I ache less and when I do ache, I just mobilize more. But I’m feeling SOLID when I lift. Not weird or awkward. I’m even enjoying Overhead Squats which in the beginning were so miserable to work on. If only I could get some good feelings about Snatching! UGH that lift drives me BONKERS!

In other news, I’m even considering signing up for some competitions. My running endurance sucks but hopefully running isn’t a major thing in anything upcoming. One of my boxmates, Mel, suggested one but we found it had PULL UPs, so instead of just finally buckling down and working on PULL UPs we passed! LOL, such beasts we are! In all reality I need to make that a goal but for now I just wanna compete. So there are a few events in the near future and I’m hoping to throw myself out there. It’s been a year since the last time I competed. It should be fun, no, I know it will be fun. My blogging friend over at Wine to Weightlifting had a great post: 8 Reasons You Should Compete in a Crossfit Competition. Since I have already competed, I KNOW why I should do it again. But it reinspired me to actually want to do it!

And to finalize my random thoughts for today, My WOD yesterday, I KILLED IT! YAAAAA! It wasn’t like I was #1 on the board or anything but I was at least up there and with an RX!

8/13/13 WOD
TABATA Row (the goal is 1000m)
I’ve done TABATA a lot of things, but never a ROW! Should be fun. And I did find some fun in it. I’m not a good rower. But unlike running, I want to be a better rower. I do! I find some peace in it, maybe the same kind of peace that runners find in running. And I just want to be good at it. So I’m trying and I’m finding I am getting a lil better. Not leaps and bounds better, but I’m figuring out a rhythm for my OOMPA LOOMPA self. I didn’t get 1000m but I got 784. So I wasn’t horrible but I really wanted 1000m!

8/13/13 WOD

MetCon: 4 rounds of a 3 min AMRAP of 24 DU (mod is 12 Burpees) and 6 OHS (95,65) rest 1 min between rounds

Super Powers Activate! Double Unders. Yup, my super power. That’s the one thing I do at the box where a good chunk of folks are impressed. And I’m not SUPER GREAT at them. There are folks far more superior in our box and out of our box. But for where I stand in the world of CrossFit I’m at a good place. I want to share my super power but it’s definitely something you have to figure out on your own.

FOUR – 3 minute AMRAPS. I wasn’t sure how that was going to play out. 3 minutes isn’t a long time but it’s long enough to get work in. I just wasn’t sure where I would fall in. I was determined to go RX on Overhead Sqauts. The weight wasn’t super heavy but I figured between that and DUs my shoulders were going to fade fast. Plus Coach wanted us to do the OHS UNBROKEN so I had to will myself to stay strong. And it worked. After each set of DUs, I took a little bit of a pause so I could catch my breath, then I’d get right to it. I wasn’t popping up and down like an Elite athlete but I was getting the work done. Slow and steady. It felt like all of my first reps were wonky but once I got set, the rest of the reps were more stable. I had a mean face on. See pic below. I’m just in the background but it’s a look of determination and focus.

Stole this from Noah. Thanks!

I wasn’t going to FAIL. I’m pretty sure I’d be scared of me if I saw me! This wasn’t a walk in the park for me but for once I wasn’t doubting myself or wanting to quit. Final: 9round + 4 DUs

So there you have it! TWO days in a row of blogging. Is this my comeback back to back post? Eh, I don’t know about that. But like I said, I’m feeling better again and that’s always a good thing FOR EVERYONE around! I tried not to be too long winded in my randomness. And as I typed away I started losing some of the floating thoughts. Probably a good thing for today. I hope everyone is having a Happy Hump Day! Go out and share your AWESOMENESS!

Putting in the WORK

I know, I know. I had this super duper I HEART CrossFit moment then I’m not posting again for a whole week. I don’t know where time goes but I’m here, I’m still putting in the work. Still showing up at the BOOM Box. And I’m still crying like a little baby when RUNNING pops up on the whiteboard.

So have no fear. I haven’t fallen into a giant hole of depression. I’ve just been busy! And just like everyone else, I can make excuses or I can find solutions. I encourage you to find solutions. I encourage you to find good health. I encourage you to get active. When Biggest Loser was airing I would always get teary eyed and happy for the folks. Now I’m on the Extreme Weight Loss season kick and to me it’s more inspiring but maybe only because it’s focused on one person.

And you get to watch their individual success and struggles… each person is so GUNG HO the first 90 days. They are amped. Then like most folks, it gets old, it gets harder, it gets complicated. But they have to fight through and they still have to put in the work. Chris Powell, in my opinion, is a great motivator. He can’t go run the miles for them though. Sure he can send them on wonderful trips when they hit goals but he can’t put in the work. I wish I could be the person that could surprise you with cool gifts and prizes. But I can not. I can give you a virtual HIGH-FIVE and a lot of woohooos and way to go’s! And really that’s what most of us need. We need a support system, someone to hold us accountable. And you need to find a reward system that doesn’t involve “cheat meals” or food in general. So if no one is on board in your personal life to help you change then chat me up and I’ll cheer you on. Or find an online community for that extra inspiration or an online buddy with your same goals. You may even find someone in a bootcamp, fitness class or running club. But you have to put yourself out there. You have to make yourself vulnerable. In the end it will only make you stronger.

In my roller coaster world of fitness, I’ve had friends, co-workers, etc… to help kickstart goals and in the end a lot of them wandered off (me included). We’d all start of strong and just disappear into excuses. When I finally made that decision to start my journey and not look back, I realized it relied all on me. No one else but me. I told myself I wasn’t going to let some workout kick my ass then go eat like crap. I started bootcamp with NO ONE. I didn’t know anyone there. I didn’t have any friends that wanted to show up at 5 am to workout. It was just me. I made friends and we shared in the same soreness and same results. It became fun. I started a food plan and all of our fast food habits and busy schedule didn’t mesh with it. So guess what I carried a cooler bag with me EVERYWHERE! It’s all possible. I found a support system in that group of bootcampers. My family realized the work I was doing and they jumped on my support team. So go DO WORK people! It will all fall into line once you make that decision to become a healthier you!

And now for what you all have been waiting for…. my Boom recaps! Hahah, ok so maybe you don’t care so I’ll keep it short and sweet.

7/11/13
TABATA Push Ups / Sit Ups
TABATA anything sucks. 20 seconds on, 10 seconds rest for 4 minutes of any movement. For us it was Push Ups and Sit Ups. I started off way too strong on Push Ups with 15. And I dropped from there on out. I believe I finished with 7 Push Ups in the last 20 seconds. UGH. As for Sit Ups I didn’t go all out for the first round and I can’t remember how many I did do but I know I ended up with 9. But I stayed pretty consistent in the 9-11 range.

MetCon: 12 Min AMRAP (get as far as you can) 40 Thrusters (115, 85) 6 Rope Climbs 20 Thrusters 3 Rope Climbs 10 Thrusters 1 Rope Climbs
I was thinking I would not survive. I went with 75lbs on the Thrusters, not know really how long it would take me to get through 40 and if I recall correctly I did them all in just under 5 minutes. Not stellar but I really suck at Thrusters so I was happy with my time. No such happiness for Rope Climbs. There is something in my brain that says if you loosen your feet to regrip the rope then my hands are automatically going to let go too. I know in reality this won’t happen but my hands stay on the rope in a death grip. So much that my hands were sore for days. So I only got 40 Thrusters in.

7/11/13

7/12/13

Strength: Front Squats 5@60% 5@65% 2×5@70%
Finally being in attendance on several front squat days has made life easier on me. I think I’m actually getting better now. Duh I know I’m getting better. Just have to show up consistently!

You can barely see the 75 but that’s my 1RM for Snatch!

Skill: Power snatch positional breakdown Metcon Power snatch 1-1-1-1-1-1-1-1
Same with Snatch. I’ve been present on days where we work on this movement and I’m getting a little more comfortable. I’ve always had this fear of dropping under the bar. I know, I have a lot of fears! I’m a headcase. I was stuck at 65lbs FOREVER because I’m scared. Finally for the CrossFit Open I was able to manage a handful of 75lb reps. But that was the last time in a long time I worked on that number. Today I worked up to 75lbs and made it official that I have a 75lb 1RM. I can get the bar up no problem. But dropping under the bar a whole other story. I need clear the fear and start getting that weight up!

7/13/13 Community WOD

We rarely know what rabbit Coach is going to pull out of the hat on Community WOD days and this was no different. He had has get in groups of 3 and handed out a chipper! Woo fun! NOT! Between the 3 of us we had to do 210 Wall Balls, 150 Over the Box Jumps and each Row a 1K. So if you know me at all, I suck at Wall Balls. I say it’s a short person issue but it’s just really a “ME” issue. Then I’m literally frightened to jump completely over the box so stepping over was acceptable. Then it was time for the row. Can I blame being short keeps me from being awesome at rowing too? I opted to Row the whole 1K without switching it up with my team. It was miserable. But I’m determined to get better at it. I can’t despise running and rowing. So I choose rowing! I know we finished under 35 minutes. I just don’t know the exact time. 33:34 or 34:33. Something like that. It was a beating 🙂

7/15/13

Strength: Squats 8@65% 8@70% 6@80% 6@85%

For real, we’ve been doing a shit ton of SQUATS. It’s good for me I know and I’m making it through but the reps and the percentages add up. And I’m surviving! PR I can’t see you yet but I know you’re there!

7/15/13 WOD

MetCon: 3 Rounds 12 DL 135/95 9 Power Cleans, 6 STOH, 3 MU (Scale is x3 dips)

It was a tough decision on if I wanted to RX or not. I’m still not 100% in regards to killing it. My wrists were a little sensitive and well I’m a baby. I went for 85lbs instead of the 95lbs. I always check with Coach first though. He’s pretty good at making sure we’re going to get work in and gauging our performance. So 85lb Deadlifts were so “light” and I thought Power Cleans would be too, but they felt a little heavy this time around and for 9 reps it wasn’t like it was 21 reps. Shoulder to Overhead was where I wasn’t sure how I would hold up. I know I didn’t want to drop the bar but I know the longer I hold it in a front rack position the more likely I am to fail. So pacing myself had to be key. I probably took too much rest in the cleans by dropping the bar too often but I really didn’t want to fail at STOH. I did scaled dips with a band and no matter what , your shoulders will fatigue! Time 11:30

7/16/13

3 rounds 800M sprint 150ft OH Lunge W/bar Rest 5 min 2×500 m row (rest as needed) aka HELL ON EARTH. Or at least that was my take on it.

1. I don’t like running. 2 My dislike for running has made me get worse. 3. I don’t like running.

Good runners probably run a 3 minute 800? Great runners probably run it in 2ish minutes? I’m not sure but sucky runners do it in about 5-7 minutes and mostly cause I was walking ! It was horrible and I’m not just saying that to say it. I KNOW I am horrible at it. And I do zero things to make it better. So I knew I had to do better at the LUNGES. And these were not going to be easy. I started off with a 45lb barbell. I made it almost halfway without stopping. My shoulders were dying. I then made several stops to the end. For the second round of Lunges I dropped to the 35lb barbell. With this weight I made it halfway without stopping! Great success! I then made it to the end with only one other stop. And for the 3rd round I again made it halfway without stopping and then finished without stopping! I knew I was dragging ass for the runs and had to make up for it somehow. After resting it was time for those rows. And it was too late to try to find a happy place. My upper body was smoked, my lower body was smoked. I was content with a 3 minute 500. I’m just glad I finished! Time for runs/lunges: 34:30.

7/16/13 WOD

7/17/13

Warm-up: 50 n 50 GHD, Yoke Push 50ft x 2

Booooo GHD. And didn’t have time Yoke Push… HOORAY!

Strength: DL 5RM

I was excited for Deadlift day. Way better than HELL ON EARTH day. That was until I got warmed up and started putting weight on the bar. I could feel my hamstring on my right leg. It wasn’t a horrible pain but it was enough to tell me to not push myself into injury. So I worked up to a 185lb 5RM. I know I could do more but I didn’t want a bum hammy. So I laid off and took it for what it was.

7/17/13 WOD

Skill/Metcon: If you are able to do the following movements you will go ME for the minute. If not you will work the skill of the move for 4 minutes straight. EMOM 20 Odd-PU/MU Even-Pistols

Yup it was all skill work for me. I am no bueno on the Pull Ups or the Pistols. WompWomp!

And there ya have it faithful readers. That’s my week! Go forth, get moving, eat clean(er), and BE AWESOME.

Mental, Mental, Mental

Yup it’s true, and most of you know by now, I’m mental. Sometimes I exude overconfidence but mostly I’m just a basketcase! I have officially made it to day 20 of Whole30! Only 10 days to go. This weekend I struggled the most with wanting NOT GOOD FOR ME CRAP! Not sure why. A little more stressed than normal. Hormones playing with my emotions. I stayed on course and ate my meals and followed through, but mentally I struggled a little more than I had thought I would at this point. Only because it’s been pretty smooth sailing until Friday. Don’t get me wrong, I’m not throwing in the towel. But boy a taste of ice cream would have been delightful! In the END I stayed STRONG! It’s not that hard folks.

You gotta stop the excuses. Seriously. In It Starts With Food they have a lot of tough love moments and to me it’s really not even tough love, it’s REALITY. The reality is we are all grown ups. We all know what’s good and bad for us but we just make excuses. Being overweight, having PRE-DIABETES, high blood pressure, rheumatoid arthritis, joint pains, migraines, high cholesterol, etc are not good for you and YOU know that. Those are side effects of eating processed foods, sugary foods and those said foods cooked in VEGETABLE OIL (yes highly processed oils made from vegetables). Those are side effects of eating CHEMICAL SUGAR with no Calories as well! Yet here is the majority of society not giving a damn. Or those trying to give a damn by counting calories or points. If you just lay off the JUNK (btw it’s not food, just JUNK), eat real food, drink plenty of water and drop those “DIET DRINKS”, I can PROMISE you that you will not only feel change, you will see change. Ya I’m not a Dr., but I know change will come. I don’t think a Dr. is going to tell you it’s BAD for you to try to eat real foods. I’m sure there will be some that advocate grain and milk but I bet they can’t tell you something bad will happen if you don’t eat them. Once again, I ask you to give it a try. Suck it up and just SEE. 30 days!

My heart wants everyone to be healthy. And sure there are “many” ways to get healthy but fretting over calories and snacks will drive you to insanity and FAILURE. Want a prize? I’m up for giving something away. It won’t be large because I don’t have the income that provides large. Let’s go with a $30 incentive. Since I’m asking you to go for 30 days. Again it’s not a lot but I’m thinking some sort of gift card that you can use towards something for your kitchen, to help you out for prepping your whole, clean and healthy foods! Have you eaten your weight in girl scout cookies? Can you not let go of that ice cream after dinner habit? Then why not try something NEW? If you’re up for the challenge, then comment below. We’ll go over details. YES it’s going to be based on WHOLE30. Yes that’s called clean eating. Paleo. Whatever. Just do it though! I know you could all be a bunch of liars, but I’m hoping whoever is up for it will be truthful, take before and after pics and also keep in touch with me every couple of days to let me know their status. So it’s out there. A small prize for you making a little bit of effort. Anyone in?

1/19/13 WOD

I hope everyone had a fabulous weekend. Ours was pretty good. I finally got to cleaning my house which was way overdue. Now if someone would just mop my kitchen floor for me. That would be fantastic! But before clean fest happened I did stop in at the good ol BOOM Box!

MetCon: TABATA of Hollow Rocks and Superman Rocks 2 minute rest then Death By Thrusters (65lbs)

Hollow Rock, you rock in this position. Killer on the ABS! Flip over on your stomack for Superman Rocks.

I know TABATA anything will hurt. Little did I know Hollow Rocks are horrid in TABATA fashion. Superman Rocks are another one of my strengths, DUs being my other. So those weren’t so bad.

1/19/13 WOD

It was Death by Thrusters that scared me. I went and looked through my blogs and didn’t find that we had done this workout previously. I was sure we had but at this time I came up with nothing. So coach thought 65lbs was a doable weight for all the females and it was just fine. It’s been a while since I have done Thrusters with a bar because of dumb shoulder pain. The pain was still there but I was determined to overlook it. After a few rounds I didn’t feel it much. It was my wrists that caved in early! I was in pain. Only made it through 8 rounds. I think I could have at least made it through 9 had my wrists not been dying. I couldn’t fight through that pain at all. 8 rounds, not so bad I suppose.

1/21/13 WOD
Strength/Skill: 3 x 3 Back Squat at 90% of 1RM
Whew that gets heavy fast! My warm up weights were good, I was getting good depth and popping right back up. Put on 130lbs and that slowed me down a bit. I surprisingly made it through the 3 sets. It’s only 3 right? But it was a struggle.

1/21/13 WOD

MetCon: CINDY
Ah Cindy, I do not like you. I’ve told you this before. My feelings have not changed. Something as simple as Pull Ups, Push Ups and Air Squats can be soooo evil! Especially when it’s a 20 minute AMRAP. Cindy I know I’ve done. I have one blogged record and although it was a lower score at 6 rounds 4 rep, I was only using one green band. Today I was using one green and one blue band. I suck so bad at Pull Ups. I managed to get through 10 rounds 3 reps. I’m a baby. Cindy is Mean. The End.

Whole30 Days 17-20
I wasn’t very good at taking pictures this weekend of all my foods, but to be honest it was a lot of the same. Protein (ground beef), sauteed up with spinach and sweet potatoes. I would change it up with some cauliflower or broccoli but nothing EXCITING. I was in Clean house mode so I just needed fuel. And fuel is what I made.

1/18/13 Lunch – Ground beef, Sauteed Broccoli, Roasted Cauliflower, 1/2 Avocado and a Kiwi

We are on our last package of Pork Belly and our handy dandy butcher hasn’t had any since we last stocked up 😦 So I ordered some Sugar-Free Bacon from US Wellness Meats. It should arrive today. I’m rather excited.

Mood: Again, besides mother nature barging in and making me feel bleh. I still feel pretty good, full of energy and no lulls in the day. Like I mentioned at the beginning of this post though, I was mental. I wanted bad stuff. Mostly for the sake of convenience I think but also because it sounded a little bit good. Not good enough to throw Whole30 down the drain but it did surprise me to have that desire. I’ve been so good and so on point with no cravings and now more than halfway through my brain says GIVE ME GIVE ME GIVE ME! Seriously? UGH. I’ve read in ISWF about that happening, but not to me! Right? Oh but it did!

Ten days to go! Have a week’s worth of veggies and grass fed meats to get me through. I also remember to snap a picture of the Pasta Sauce I use, Organic and NO SUGAR added = PERFECT. So many pasta sauces have some sort of sugar or odd chemical. This brand happily does not.

Hopefully I get over this mental battle and just power through. And hopefully I don’t waste food. It seems that towards the end of the week, I was becoming a little forgetful and left food out instead of putting it away. That’s a fast way to throw money in the trash!

Hope everyone has a great day. It’s Monday Funday? NO it’s just MONDAY! Take care of your mind and body! and BE AWESOME!

Thrusters+Burpees May Cause Death PART 2!

I’m telling you putting those movements together is a freakin BEATDOWN! Thrusters in general takes every ounce out of you mentally and physically and well burpees are just no fun! Back in May we did a Thruster/Burpee combo and it was bad! Make it TABATA like we did today and sheesh you will be lying down in a puddle of sweat at the end.

MetCon: TABATA Thrusters, TABATA Lateral Burpees, Rest 5 minutes, REPEAT
We didn’t have a Skill/Strength portion of the morning but we did work on Mobility. We did some painful things to our shoulders with the barbell though. It was well worth it too. In our quest for ridding pain by causing pain, I realize my right shoulder is just not feeling much better. I work on some other banded torture and although it got a little better I was still having issues with the bar overhead.

11/9/12 WOD

Coach brought me some dumbbells to use instead of the bar for the Thrusters. They were only 12lbs but considering my shoulder was killing me this was the best idea. The way my arms/shoulders are positioned holding dumbbells vs the bar was less stress on the shoulder which was fantastic. But don’t let lighter weight fool you.

THRUSTERS are an ass kicker. By the time you get to Burpees, it’s just a relief to throw yourself on the ground. But that relief fades soon because Burpees are life draining! We took total count of our reps and for the first round I hit 83 reps total. My whole body was JELLO! I was happy for our 5 minute rest! I knew I’d have to best or equal my reps so I went as hard as I could for Thrusters. About half way through I lost power fast! I still managed to come ahead in rep count for this second round. With Burpees I really tried to just keep moving. It was hard by the last two rounds. I finished the 2nd round with 97 reps! WOOOHOO. Total of 180. Remember I only had 12lb dumbbells vs the RX 65lb barbell. I’m sure I would have a much lower count otherwise.

I was definitely WODdrunk post workout. Good way to end the week! I’ll be MIA for the Community WOD that is tomorrow @ 9am. But if you’re free and want to have some BOOM Box fun then just show up! There will be plenty of friendly folks there!

Have an AWESOME weekend with your AWESOME self!

idrankthecfkoolaid

and it's good

TABATA

Sometimes You PR, Sometimes You Don’t

Surviving the Week

Miss me?

And then I got tired

Obsessed, Insanity or Just a Healthy Addiction

Naptime yet?

Squirrel

Putting in the WORK

Mental, Mental, Mental

Thrusters+Burpees May Cause Death PART 2!

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