Rack Pulls

135x5
155x3
175x3
185x3
205x3
225x3
235x3

245x1
255x1
265x1
275x1
285x1

definitely feeling really strong since I'm back just not fast obviously due to hardly any cardio, holiday weight gain, and slacking but I'm still going heavy but not trying to max, today worked out with D and i think we both could have gone up to 300 but like last time just doing it gradually, felt really good. I guess maybe hearing the song Eye of the Tiger before starting gave me that ROcky motivation... ;)

yesterday

Today

Just did some walking with my girls havent done that in a long time, 4miles





YEsterday
BP 5x5

55,65,75,85,95 100x1 105x1

will try to max out another time since i was alone didnt wanna take the chance of having the bar drop on me like before and i had to roll 115 off my myself from chest down.

SP x3

55,60,65,70

warmed up quite a bit before with rowing and squats and OHS and strtching, shoulder is slowly getting better but my strenght has defenitly decreased in SP but nt gonna max out for awhile on that.
Did a few kips, that went well considering i havent done them for awhile since my shoulder pain hurt but cant do as many as before.

Brooke

I really think once spring rolls around I'm gonna get Brooke a little bit more involved in Crossfit because she loves it so much so maybe twice a week after my workouts I'm really gonna work with her and show her some things since she always shows interest in it she is always doing something, kettle bell swings, OHS, loves to squat and loves burpees.

Didn't workout today. Yes I'm getting back to it but slowly and I need to finish some Christmas shopping, well its all done but i never know what to buy my husband he always ends up returning it and getting something else.

Julia was babysitting the girls for me while i went to the mall and a few other places and it was stress free. Thanks Julia, i got allot done, and they had so much fun cause when we came home they both just wanted to eat and sleep.

See you all tomorrow.

I'm kinda glad that January is approaching and soon spring i can just feel the competitiveness in the air...hee hee

RACK PULLS
135x5
155x5
165x5

7x3
175,185,195,205,215,225,235

singles
245,250,255,260

Worked out with D, we could defenitly have gone up i think allot more. This felt good, been feeling strong in my my upper back but still need to start more strenghtening for the lower back.

WHERE'S NAT

Well im still alive just lost all motivation for anything, before I really hurt my shoulder i was really motivated to get back into some hardcore training and I guess i wasnt listening to my body, since the summer ive had a minor pain in my shoulder after a clean workout and since then I was ignoring it, but about a month ago it got so bad it was painful to carry the kids or drive or anyhting, anyway long story short they said (DOC) to rest and meds and i did and its still hurting just not as much, i just really cant do much with it, what bothers me the most is that if i try to Kip it feels like my shoulder is gonna pop outta place, and the other bad thing, Jesse got me a pull up bar to hook on the door cause i wanted it always to be there in my face and now i cant really do much with it , much im starting to do some chinups and thats getting better not as good as i used to but its somthingm anyway it has brought me so down that i know i can stil do other things but ive been so depressed about it that ive been in the worst rut, what am i gonna do about well like NIKE said just do it......for some reason that aint working for me..lol well im gonna try.

Yesterday's workout

Yesterday I went in and it was nice cause i was all by myself in the garage and did:

DL 5x3
135, 155,175,195,205 felt good and would like to have gone up to 215 but i wasn't gonna max out today

ALso did some Bench Press
65x5
85x5
95x5
105x1 and tried a second time which was a bad idea cause i knew i wasn't gonna make it and had to roll it off myself and the funny thing is i didn't clamp the weight in case this happened so that i could drop one side and let the weight fall and i just rolled it off.

Worked on some kips, definitely doing well on that but its not helping the shoulder pain,

Oh and did i mention that my nutrition was horrible for the past 3 days because of the holiday but that still shouldn't be an excuse for , i was doing really well but ill have to pick up where i left off.

NOT SLACKING!

Yes I have been working out but I hate my computer so mich cause its very slow even after getting it cleaned out im tired of waiting for it to load pages, anyway wasnt able to get in CF gym tonight but got part of my workout done at the gym on post and i am keeping track in my journal, just easier for me that way, I just like to vent here......Im really not happy about Jen getting so many kips lately but I still love her.....hee hee

Last Night

DL..multiple 10x135

8x145

8x155

6x1654x175 (was gonna go more but my whole body has been really sore)

Bent over rows 5x3
45,55,65,85,95

Was late but nobody around, just me and Dymphna...apparently I look like one of the Fragol ROcks..i used to love them when i was a kid.....lol i knew i should have kept my hat on.

Kipping

I really enjoy kipping now because its gotten so much easier, i feel like i can just fly up there with no effort, now i know what they mean by thechnique, that's all it is. My back has defenitly goten allot stronger and wider and im very happy about that, but still working on my guns.

YESTERDAY AND TODAY

1 hour cardio in the early am, then went in did some BS and Stiff leg DL's heavy multiple rep but not to max.
and some abs ( legs are killing especially the back of my legs)

Today did Bench press multiple reps, ended with 3x100 could have gone up more, thats all i did at CF some kips here and there and some curls( lol) really trying to take it easy on my shoudler, then pain is still there.

So many things going on!

So,

1- My shoulder is still pretty messed up and I've completely laid off shoulder workouts and still nothing helped, hopefully going back in today will tell me where I'm at with that.

2- Our vehicle got broken into last Thursday and everything of mine was taken, and its a little bit difficult for me right now because my green card was in there and i was gonna start my application for Citizenship soon and that's not gonna happen everything got taken, the one night i left my wallet in the car.

3-I'm still watching a young baby full time, Mon to Fri from 630 till as late as 7pm sometimes, which i really enjoy but its another challenge for me to tackle.

With all this going I determined to not let it get in the way, i have no excuses, so last week since I'm trying to heal my shoulder I've been concentrating on some cardio, and the only way for that was to get up at 430 am to get on my elliptical, and its not easy getting out of bed but once i was out it felt amazing, but this morning i woke up and went back to bed and Jesse rolled over and looked at me and encouraged me cause he knows how bad i would feel.

Ive also decided i need to set specific goals to look forward to instead of training to nowhere land.

1-lose 18lbs of body fat ( by Feb 9Th)
2-maintain my muscle mass during this time ( which means staying on top of my nutrition)
3- Eat every 2-3 hours no later to keep my metabolism reved up ( been doing that this week and its been hard cause its like forcing yourself to eat)

Well at least my morning is off to a good start, ill see how the rest of the week goes.

OHS and DL

Haven't been good lately with blogging, I'm just better at keeping it all in a journal, but today i did

OHS 7x3 only whit 65 the whole way because I'm trying to build my strenght in this not ready to go up in weight.

DL 7x3 , 165,175,185,195,195,195,195 would have like to go up to 220 x3 in the end but my should is definitely still messed up to do push ups or pull ups or even trying typing i can feel a sharp pain so this week going in to see the Doc, got the advice from a friend from church (i watch her kid) and its not her specialty but she is familiar and she checked i out said to go in and see someone.

That's all folks, oh and i did this at the Gym on post and it actually hurt bringing the wight up from DL's felt like the bar was really sharp and ripping the sin on my shins.

Thrusters and Bench

Another late night for me but once I'm there I'm good and its just nice cause i don't have to bring the kiddos. I didn't do Thrusters today, shoulder is still really bad and its going to be checked out next week at the Docs, but i still did bench 5x5 no maxing out last 5 was with 95 but i did keep going to 110 just to test myself out with good form that Tun pointed out and it really hit my pecs, really starting to feel allot of muscle gain in my body and everything is tightening up, but yet I'm still 18lbs of body fat over. ( my plan will be posted soon i figured i finally have to set specific goal to look forward to something, going back to my old habits)

Did some kips like usual and they are getting easier and easier by the day, i can only get 5 without dropping down, but my hands give up, i can feel the skin ready to peel.

Michelle even with my shoulder pin i still did my Push ups, D told me about your 20, but i say they don't count unless there witnessed....hahaha its all for fun, i love everybody but i love playing the competition games, I'm a little worried about Jen, shes catching up quick, oh and ill try to post more pics soon and maybe a video.

Last night i went in and did my strenght thing, Cleans and Snatches, got up to 75lbs on both and it wasnt a max out workout, wich is good, also trying to make use of my treadmill while all the kiddos where sleeping and it felt good.

SICK

Went in last night attempted to do a metcom, and when i got to the gym i was feeling sick and debating if it was my mind playing games so id have an excuse not too workout, and i started to do multiple kippings and then tried to do Annie and I stopped half way, got home and on top of my husband telling me he has been feeling sick i went right to the the bathroom and sorry to say it but vomited so violently, a few times, it was so bad my abs and back hurt just as if i worked them out so hard.

So take care of yourselves everybody.

DAY 5

Had to take another rest day yesterday on the strenght since Ive been having allot of lower back pain but went in this evening to so DL and Bench wich are my 2 favorite, got up to 100 in bench x3 and again i forgot my book in the car so i forgot my DL but the back is still sore it actually feels good when i workout but i still wanna take it easy on it.
Had the pleasure of watching Kristen do her kips for the first time today and was pretty blown away that she got them in one day when it took me 3months, but its always exciting, and i got to see Jess whom i haven't seen in forever.

Day 3

Shoulder Press 5x3 got up to 75(x1 on the last set ) didnt try to max out, still hurting from the previous days.

Push Press
Push Jerk 5x1 got up to 100lbs ( form was not the best )

My journal is in the car and im too lazy to go outside and get it, bu its writting in there for me, and this is all i can remember, im really sore in a good way and tomorrow is a rest so im hoping the upper body can have time to rest and then we can work on some lower body.

Starting to also get more consistent with my supplements, now i gotta get my cardio in and since the next 2 weeks are budy for me my only times to workout will be either at 5am at the gym before the kids wake up (did it before its not that bad its just actually getting there) or use my Elliptical here and doing strenght at CF, so its gonna be a challenge for me but im gonna do it.

DAY 2

7x3 Quick Drops 22,27,27,27,27,27,27
7x3 snatch w DL grip 55,60,65,70,75,80,95
7x1 Snatch 32,37,42,47,52,57,62 (1x65) i dont remember if we did 67 but Michelle and D tries to trick me into 75lbs and that didnt go up.

Today was go for the soreness it really helped loosen me up but still couldnt do anthing crazy because im hurting everywhere. nice working out with D and Michelle. Thanks Julia for helping out with the kiddos, we all worked out hard and had to leave in a hurry because BIG BAD Michelle had to go pick up her sewing machine....only Michelle thats why i love her.

3 SETS OF pUSH UPS TILL FAILURE ( FORGOT TO ADD THOSE0

20, 14, 10

Strenght Phase

Day 1

Warm ups (this will be my warm up all the time might, with some rowing)
5x5 pull ups
15kbs 1pood, will use 1 1/2 next time
15 ohs 22lbs bar

7x3 Rack Pulls 235lbs
7x3 HPC 65,70,75,75,65,70,70 ( this was weird cause ive only done these once and it was just so awkward for me that i couldnt even go up in weight, i can clean 95 from the floor but i can hardly hang clean 75
7x3 Shrugs 95,115,135,155,165,185,200

This wasnt easy but i still loved the high it gave me cause i always feel good when im lifting heavy.

Crossfit Total

My last CFT was 470 and I wanted to make this up for not doing it yesterday, in the back of my mind i knew it was a bad idea after my Friday workout which was allot of DL reps, and knowing that after that i shouldn't be going that heavy again for another week or even 2.

Got 82 on shoulder press (new pr, last pr and last CFT got 75)
i started with 135 for back Squat and usually this feels easy but my back felt like an egg shell because I'm very sore everywhere, but it just didn't feel right to do it, i was actually really worried i would injure myself, so i was stupid enough to keep going, i got 175lbs and then 185 that didn't even try just got it off the rack and i knew it wasn't a good idea.
I'm very frustrated and disappointed, but i need to be smarter about lifting heavy. Need to focus on the progress even more. I should be happy about getting 82lbs on Shoulder press because i was stuck at 75lbs for the longest time and 82 felt good i feel like I could have gone up to 85lbs.

So in all reality today my CFT was 257
future CFT goal is 510

yESTERDAY

Ended up doing my elliptical today since i had had no wy to get to CF, hubby was home too late so made use of my machine and im kinda enjoying it since i have a book im trying to finish and its the only thing keeping me on there.

Gonna do CFT todday, im thinking i will get even higher than last time.

DEAD LIFTS

lifting 250 ( mad chipmunk )

lifting 245 in this pic (look like a fat 90yr old chipmunk)

Very soon ill be on a totally different schedule than Crossfit. Today i did DL'S
5x135
5x155
5x175
5x195
3x205
3x210
1x225
1x235
1x245
1x250

Last Pr was 240 i went in today wanting to do 245 and D covinced me to do 250 even though im was completly wiped out. That was all i had and it was great and what was even better was the expressions that D caught on the lifts, im gonna have to post them both, we litterally almost did potty in our pants laughing, because i look like a chipmunk in both, on of them i look like an angry chipmink because someoone stole my nut.

What a good looking women!

FUTURE OLYPIAN IN TRAINING

Brooke nd all the TM's boys were all practicing there OHS and

it was cute to see them in action. I especially like this one because i have the habit of hiking up Brookes pants over her belly and my mom used to do this to me when i was a kid and hated it.

FRONT SQUAT

So today was interesting, i was challenged by Jen who maxed out at 130lbs for her 1 rep max on FS and i was panicking all day abotu not being able to make it and after my 7x3 I maxed out at 135lbs and I was all about technique, because i had tried 130lbs and i didnt work then Micheal came in and added a few pointers and I was easy, its funny how so much is involved in doing these moves, so much is involved that you gotta be reminded. Micheal pointed my breathing and should me the right way the same way i usually use when i DL, i remember Rick telling me about that and it helped my DL ever since, i guess i just needed someone to remind me again. Im really gonna take more time for my lifts now, especially after reading allot about it, gonna take my time and make sure my form is good and breathing the right way.

Oh i did try 140lbs and failed, was gonna try again but my time ran out, had the whole family there tonight.

Finally

Yesterday I finally got in there to workout and i felt great. i worked out with Dymphna and Tun and i was good we did clean and jerks ( split jerks) and i feel like i didn't loose too much strenght.
D did amazingly well for having surgery and recovering for 3 weeks, and Tun is really strong, i told her she should compete so that when she is famous I can be her manager or something...LOLOLOL ( for those of you who don't know she use to compete in Power lifting)

Its nice to be back, we worked out late and i actually enjoyed it, its just getting there late in the day that is hard.

My computer has been down from a virus but its all fixed now so ill have to write later about some new plans. Still trying to get back in to gear after vacation.

Im back

Finnally home and happy to be here. Its been 8 days of doing no lifting whatsoever, the only things i did was allot of walking and push ups and Pull ups. I cant wait to get back into it, and get a plan going. I didnt get to visit Crossfit Ottawa because my time was cut short and visitong a ton of family. So cant wait to see you all.

Today

Today was a blah day for me just getting allot of stuff ready for our trip so i took a rest cause I've been tired. I need to stop slacking, but I'm actually looking forward to tomorrow's WOD, been wanting to get some Pull ups in cause my hand feels better i just need to get it back in pull ups shape, i think i was scared to do anything with it for awhile, felt like it was gonna rip open.
Unfortunately for me I have to drag myself 2miles to go get our vehicle tomorrow, but ill count that as my warm up, if my girls weren't so hefty it would be allot lighter to push.
I know you all miss me...LOL c u tomorrow.

Did some weighted pullups got up to 14.5 i didnt do all 7 but wasnt really feeling it today my upper body is still sore from a few days ago.

Weighted PU's

Ill have to do these tomorow on the rest day. today i went to the gym and did 40min of walk and jog on the highest incline, just felt like it, i used to hike alot in Canada and plan on doing some in the Gatineau Mountains when i go back.
Not sure how the weighted Pull ups are gonna work for me, im 156lbs and im hoping to at least get 10lbs and i know others are expecting me to add more than that but i thats allot of weight to lift.

Barbara

5 rounds of:

135lbs Deadlifts
135lbs hang clean
135lbs Front Squat
135lbs Push jerk

My time: 29:35 ( to many breaks)

I did 135lbs for Deadlifts
62lbs for the rest ( wasnt sure what to expect for this one so next time maybe 70lbs)

Was not too easy, my forearms were smoked and grip was getting harder and harder but overall another favorite, love the muscle failure ones.

CROSSFIT RESTDAY

Today I did my own thing at the gym here on Post

DL's

10x95
10x115
10x135lbs
8x155lbs
8x155lbs
5x175lbs
5x195lbs

I had to stop there because the bars and plates the the gym are all metal and the bars have like spiky things on it that were scraping my legs even with pants on.

Back Squat

10x95
10x105
8x115
8x135
5x145
5x155

Did dead hang chin ups, 5x5
Not gonna try to max out for awhile on theses, wanna get used to that heavier weight with more frequency

did the treadmill for 30min, wasn't going for miles, but did the Run the n walk then run blah blah blah, although i gotta say i enjoy running more when I'm really warmed up.

WOD AND ALT

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.Use as many sets each minute as needed.

ALT was 5k row

I rowed 5k in 23: something
did 65lbs for the wod and got 8 for 8 minutes and I know I could have done more weight but i was exhausted today and wanted more of a cardio thing going on, wasn't feeling it today, needed the motivation.
Oh did I mention I'm exhausted from driving forever on long country roads and getting sleepy cause we got lost today.....lol.

Catching up

Benn having some mama drama lately but i have been working out, just have been doing some up keep on top pf the WOD's but I didnt do NATE today I did some DL's and Pull Ups and negative and push ups and 3x10 KB swings with the 1 & 1/2 pod.

missed my cardio tonight of running do to some much needed quality time with my hubby. I need to get back on track with that since it was a promise to myself, and ill be going back home soon for awhile and thats what ill be doing alot of cardio sespecially since I got the Gatineau Mountains right by mommies house, some really good hiking very challenging and trail running, actually Michelle and Kristin you guys would love it for your long runs...ugh lol.

Dymphna is alive!!! wooowho...glad your home resting

FIGHT GONE BAD FUNDRAISER

Crossfitters everywhere were doing this nasty workout and i found it even worse since there was a crowd of people watching so it makes you work even harder.

I'm sure Crossfit Clarksville will post everyones total scores, but mine was 246 and i thought i was the winner of the women but Tin came later and shes a very strong women and she got 254, i should have pushed harder for the last round, or have waited to go last to be motivated by other peoples time.


Everyone did amazing and it was fun to workout with everyone, its funny cause at first you think about everybody watching you but after your half way threw the first round your just in the zone and just focus.

BACK SQUAT AND BENCH

Back Squat

10x45
10x65
10x85
10x95
5x105
5x125
1x145
1x165
1x185 ( this is my max and ive been stuck there forever this time i didnt go low enough but i jumped to )
1x195 -not sure D was watching but i went lower on this one but its really hard to tell cause in the pictures D took it looks like i went low enough btu i feel like i could have gone lower but i think so far it counts with the evidence, i defenitly could not have done this alone cause i will defenitly cheat.....lol

Bench Press
10x45
10x65
8x75
5x85
1x95

wasnbt trying to max out on this one just trying to get some reps in to streghten that area but my max is 100lbs i think soon ill be able to get 105 or maybe even 110, lately adding more sets and reps with still heavy weight i think has made me alot stronger.

After my vacation back home im hoping to join D for some strenght workouts.

ALT WOD

Abby and Brooke workingn on there abs, cutie pies!

Shoulder Press 1x1x1x1x1


Push Press 3x3x3x3x3


Push Jerk 5x5x5x5x5





Forget to get my numbers from the board, ill get that tomorrow.


In the afternoon took the girls for a somewhat run on the trail on post, and that went down hill since Meadow cried bloody murder the whole time cause she was starving and i forgot her bottle. But we did get to go up and down those hills, so i realized i hate running becuse im pushing the girls, i think i start trying to run once and awhile without them maybe i can learn to enjoy it.

WOD done as RX'd

WOD:For time 30, 25, 20, 15, 10, and 5 rep rounds of:Virtual shovelingPush-upsWith an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24.

my time:16:22

PAST FEW DAYS

Well the past few days Ive slacked on blogging but part of it is cause my net was down, but i definitely slacked off on Saturday and Sunday.

Yesterday I did the Shoulder press alt and some other lifting and it seems my shoulder still has a nasty little pinch in it when i do shoulders or BS the bar hits right on that nerve.

Then I worked on 3x3x3x3x3 of Deadlifts and the load was 135,155,175,195, 205 then i rep made out at 240lbs felt really good, but I'm feeling it today, then I went to the gym with my hubby cause he wanted me to help with his workout and i ended up Bench pressing pretty heavy so i know today I'm gonna suck at my pushups, on and then i did the mistake of running 2 miles, was so horrible, and it was a mistake because i don't think you are supposed to run after DL'ing that much weight.

Im still pretty darn excited about my DL, its actually exactly 4months now of Crossfit and i think the first time i tried DL's i was close to 200lbs, can you believe that much increase in weight.

Happy Birthday D!

Im only posting this so that D has something to look forward to in life......hahahaha just kidding.

She has a way of capturing my worst looks. For the record I was not flexing in this picture bacause I had just finished Grace and was fried from it. But what a great feeling.

GRACE

135lbs Clean & Jerk

women weight 85lbs

I did women's weight as Rx'd in 9:23 and last time i did this was long ago with 65lbs in 5:18

Big gains lately and I'm very happy about it but my weight has gone up to 161lbs (sucks) my fault haven't been doing cardio and my nutrition sucks, i feel like i need to start putting me first before the kids and hubby, but my body fat has not gone up so i know theres some good muscle gain there.

Oh and for some reason i went in thinking it was only cleans so i knew it would be a good workout but Dymphna gladly reminded me that it was clean and Jerk......ugh yeah i wasn't ready for that. I decided that I'm gonna try not to look at the WOD the night before and just get to the gym and be surprised. Ill try anyway.

STEP CLASS

So tonight I hate to say it but I actually went to a step class and it was pretty interesting but first let's get something straight, I'm not your step class kind of gal, Ive been to group classes before, mostly the kickboxing ones which can be very challenging if you got a good instructor.

My neighbour convinced me to go with her and I figured it would motivate her to be in better health since her doctor told her that she needs it.

Two things I learned:

1- I have no coordination whatsoever to do all the step moves they were asking.

2-An hour long of straight cardio did not affect me like it used too, I wasn't out of breath, i just felt like I went for an hour long walk, so I'm proud to say that besides being a good 15lbs over my regular weight, I AM SO STRONG AND IN GREAT SHAPE, I may not be fast (YET) but everyone in that class was pretty much having a hard time even others who were smaller than me and i was the only one who added height to the step to make it more challenging.

Thank you Crossfit, even when i was smaller and thought i was in good shape, I wasn't.

Oh and you know after a hard Crossfit workout we throw ourselves on the floor, well I sat down after the class and the instructor told me " nononono you must get up because you can get very dizzy and faint after your heart rate being so high" i felt like telling to try Fran or Helen at her fastest pace. Oh well it was fun except for the Justin Timberlake disco music that was playing, that was unnecessary.

FRAN

21,15,9

95lbs Thrusters

pull-ups

(women's recommended weight is 65lbs)

I did it in 12:45 with 65lbs for thrusters as Rx'd

and real kippings had to do them in set of 3.

(last Fran long time ago was 8:21 with assisted kips and 55lbs )

Let me tel you the last set of pull ups sucked so bad because when it came down to the last five, i thought i felt the tape around the bar peel off but NOOOOOOOO it was the skin on the palm of my hand, it hurt so bad but i feel proud at the same time, I'm part of the family now.

I wasn't planing at all to do Fran i was gonna do the alternate which was heavy lifting but i haven't been consistent with cardio since concentrating on strenght, well now i know the strenght training has paid off, 65lbs felt pretty good, would like to try 70lbs that's if i ever do it again.

YESTERDAY

Forgot to write my loads but i just worked on

Power Cleans (multiple reps sets and reps) Maxed out at 95lbs
Workes on Clean and jerks and Bent over rows with 75lbs 3x5

REST DAY BUT WORKED OUT

Today i went in with the fam and did

3x3x3x3x3'= Dead lifts


135,155,175,185,195

was really good and hard near the end but im trying to lift heavy for multiple reps so hopefully my one rep maz will go up.

Walked the girls this morning ealry for awhile.

Brooke 9/11

Today was my little girls Bday and she is now 2.....cant believe it but we still had to get our workout on.

Thanks for the hat Rick and Dymphna..EH! so cute.

Yes I did a little workout not really for time, just worked on some BS and DL's, trying to get some reps in instead of 1 rep maxes, i want to be able to go heavier but for multiple reps.

you can check out more pics on my other blog www.overthemoons.blogspot.com

WOD

5 rounds for for max reps of:

Body weight bench press ( did 85lbs) could have done 95 with less reps
Pull ups ( finally actually did real kipping pull ups)
Body weight back squat. ( did body weight for this one 155lbs ,yes I'm still at 155 lbs Ive been on a plateau for over a month now but its my nutrition)

We all know i love lifting really heavy but when you add some kipping pull ups yes even only 3or 4 or 5 of them, they wipe you out, i think they are allot harder then strict pull ups, but its funny now that i could do them i want more, like its not enough, i use to get excited when i moved on to 3 bands to 2 bands then one band, now I'm frustrated because i wanna get more kippings in a row instead of only 3 or 4, i need to look back at my progress or even when i first started Crossfit and couldn't even pull myself up. Isn't it fascinating.

Oh and might i add its getting a little competitive in the gym......lol its all for fun,

Jen is getting so much stronger and has phenomenal form, Michelle is getting so much faster at running, Kristin's lil prego belly is starting to show and she seems more and more motivated everyday, Tanya has amazing strenght and killer biceps, Jess is a machine and her numbers are almost in the men's categories, Dymphna is tiny but she can throw some steal around ( thanks for that expression Rick, it makes me think of a lion tearing up his prey)

YESTERDAYS'S WOD

3krun

I rowed it in 15:57

Took a rest today, been pretty sore from lifting especially from doing Linda yesterday, thats allot of Deadlifts in the past few days. Feeling really sore but a good sore.

WOD LINDA

time was 23:49

10,9,8,7,6,5,4,3,2,1

of

Dead Lifts
Flat Bench Press
Power Clean

This is my second time doing it and it felt easy compared to the first time i did so that's a good thing because it mean I'm allot stronger, the first time i used the same weight and i struggled really hard.

I could have gone up to 165 in DL and up to 80 in Bench and 75 or 85 in Power Clean.

But I'm glad i did it at this weight to know where I'm at, worked on some kippings because I'm my own hero now since i can do them.

I think im gonna start a strenght routinevery shortly and do a few sprints a week, im gonna have to get D's and Rick's advice on that.

WOD DEADLIFTS 3x3x3x3x3

my loads

135x155x165x175x185

1x225 1x235 (new PR) for one rep max old PR was 215lbs

for the longest time i was stuck at 215lbs and that itself was hard, Ive been feeling strong lately even though I'm still in a blah mood lately my strenght has been good, and i credit my nutrition to that as much as i hate it and some weeks i fall off the wagon but i get back on. I'm doing the Anabolic diet and at first I did loose a few pounds then it stoped and i noticed Ive maintained for awhile, but I also noticed that Ive put on some muscle mass, and that's what I'm concentrating on. I feel like i do allot better when my body is really warmed up so this morning i picked up our truck from the hubby's work and it was a jog walk for me. After the WOD i worked on some kips but i think i was too worn out from the DL's. I do allot better when D and Rick are watching me and my form so I'm always thinking if everything is in place then i just zone out and drive it up.

MORE LIFTING

OK so tomorrow's WOD is more lifting which i love but that scares me because that means after the next rest day, we are gonna get squashed with some crazy name workout.

BACK SQUAT

WOD Back Squat 3x3x3x3x3

100x115x125x135x150 (could have gone up more on this last one i think)

1x165
1x175
1x185 (still my same PR)

tried 190 and failed 3 times. I went all the way down and attempted to come up but as i was going up I would just get stuck, had to throw the bar.
D noticed my form was leaning forward too much and by seeing pics I need to correct that.
It is intimidating when everyone is watching but i actually like it because if I'm doing it wrong i like to be told.


Oh and might I add i kipped today...that's right not just one the drop did 2 in a row and they were easy, just gotta learn how to keep that momentum. I was pretty excited about that, but i have been studying the kip video that Adrian teaches step by step on the Crossfit website.

DID NASTY GIRLS TODAY

Me squatting ( love the air squats really burns we you gp all the way down and pop your hips out at the top)

50 squats
7 muscle ups
10 hang power cleans


I did 21 pull ups with 2 bands using the kipping thecnique since im trying to master the kip and did 14 jumping ring dips so basically its assisted with the jump and hold then lean forwward and go down slowly.

used 70lbs for the hang power cleans, that really slowed me down.

Time: 25:00

As D would say "SLING SOME LEAD"

Yesterday was a busy day but we did find time to go out with Dymphna and Jess to go out to D's property to shoot which is always a rush for me because I was always hd of guns and the more I do it the more I feel like I could overcome it, gotta say its the best stress reliever. Had the pleasure of having my hubby show me how not too shoot anyone and to make sure I was shooting at the target, Oh and I also got to see Jessica in her SWAT outfit.....lolol....love ya Jess sorry. Thanks Dymphna.

Well I'm doing nasty girls today and I'm hoping to get good time cause Ive been feeling like I'm dragging bricks lately.

Ran at the track today with the hubby and it was 2miles didnt keep time but i did it without stoping so thats good enough for me and did push ups and lunges.

Couldnt get to the gym today we had a busy day.

STUCK IN A RUT

yeah yeah ! Ive been slacking on my updates but to tell you the truth I'm not making any amazing PR's lately and I still feel mentally beat down from so many things and I hate that it's making me feel this way, like Michelle said , we are so worn out from some nasty WOD and some of D's alt lifting, i think that maybe i need a mental break which is hard to get, since my toddler is stapled to me, again its JUST A PHASE RIGHT???

Well I'm hoping that these blues that I'm feeling go away, cause i wasn't even excited about getting a PR on FS today (120lbs) usually I'm over the moon.

I realized today that I gotta stop going in on rest days and actually take the rest, and start incorporating other things like I said I would, but again there's a mental wall blocking me right now, at least my hubby has been dragging me out with him to the track sometimes with the girls to do some jump rope/sprints/jog/pull ups......now that i can at least do chin ups, i like to show off a little, c'mon i earned it.

WOD

FRONT SQUAT

10x10x10x10x10

45lbs. 55lbs. 60lbs. 65lbs. 75lbs.

think i could have started at 55lbs and ended with 85lbs, with some good warming up

MURPH!!!! UGH

THE WOD

Here's a blog that had a little info about Micheal Murph (thats who the WOD was named after)
http://fitquestblog.blogspot.com/2008/05/memorial-day.html


1mile run
100 Pull Ups
200 Push Ups
300 Squats
1mile run

if we gotta split it up do it, if you got a weighted vest or body armor, use it.

SO I convince myself to go in and do it today and I wanted to try and do the Pull ups the real way but after few i had to use 3 bands, maybe could have used 2 but would have been harder.
Me and D wore a 10lbs weighted vest and i thought we were supposed to wear it for the runs only but D told me just as i was starting that i had to wear it while doing all the pull ups , push ups, and squats, I always seem to set myself up for the worst suck fest ever.
We did it and it was hard. but the funniest thing ever was Michelle coming to watch us and following us with the camera in her car and parking in the middle of the road to take pics, shes a true hardcore crossfitter ( she did the runs pushing her kids and on a hillie road).

So our time was 1:20 something i think i forgot but ill correct it later once i get the right time from D, but i gotta say D is a good training partner cause we have about the same strenghts but when i was week she would rest and vice versa.
GOOD JOB D! till the next one.

Angie!

Meadow watching me,what a cutie!! Trying to brainwash her with Crossfit!!

100 Pull ups (i did with 4 bands could have done three, thought i would do real ones but got scared of doing 100)

100 Push ups ( did real guy push ups was down to doing sets of 5 at the end)

100 SITUPS (was the hardest for me)

100 Squats (this was the highlight for for me except i always look funny doing them cause you gotta look up and wave your hands up in front of you and pop your hips)

Was not planning on this today at all but when I pulled up to the gym D and Jess and of a couple of guys were doing it so I had to, was not hard cardio wise but it got me to muscle fatigue which I think i like better. Always feels good after...Oh and then i forgot my ID.

oh and my time was 34 min something secs forgot the time....I'm proud of it but ill be happier when i do real PUSH UPS next time.

Catching up!

Been a little behind lately, haven't been really motivated for working out these past 2 weeks and I hate that so today I went in hoping to get some Pr's and I did but still wasn't satisfied about it.

I did Push Jerk 3x3x3x3x3x3x3
45x55x65x75x80x85(f)
then went for 1rep max got 90lbs

Did Front Squat
3x3x3x3
forgot to get my numbers (need to get better at keeping track)
then went to singles my max was 115lbs 120lbs(f)

Oh and lets no forget that when I was warming up with my Push Jerks with the 45lbs I was trying to be strict with my form but its hard to do that with light weight so mentally i kept thinking the weight was heavy and slammed the bar against my chin as i was throwing it up in the air and D and kat looked over cause they heard it,. and i felt it, it defenitly hurt and right now I have the worst headache ever.........need to get motivated again.

This was to make the ladies laugh

Today D picked out my WOD because I needed some good lifting and she picked the perfect one for me:

10,9,8,7,6,5,4,3,2,1

OF

Dead lifts 155lbs
Bench Press 75lbs ( could have gone up to 85lbs)
Cleans 65lbs (could have done 75lbs would have been perfect)

The hardest part was from the Dead lifts but I gotta say it was hard today to feel strong from all the laughing, usually when D and Jess are around were like a bunch of meat heads all serious about lifting, today well we got our WOD in but i was glad when it was over cause it was hard from all the laughing we were doing, the worst part about it is that we were laughing at ourselves.

Ill have to post pics later.
I do feel good lately about my strenght but I'm having a harder time accepting that in this me wanting to put muscle on phase, I'm not going to be shrinking as fast as i want too, i guess I'm just trying to suck it up, it takes time to put on muscle and the right nutrition.

CFT

Today was good, I wasn't expecting to get any PR's just cause i hate lifting in the mornings because I'm not my strongest in the morning and i like to warm up allot before lifting so much cause I'm always paranoid of getting injured.
I got 180lbs on my BS ( thanks to the half loaf of chocolate banana bread i made and ate, glad the hubby ate the rest, guess i needed a Little carb action) and last PR was 165lbs hardly got it up so I am definitely getting stronger and adding muscle but I'm not loosing that's extra body fat i want, but I'm am being patient because my i am trying to add more muscle and gain strenght now as much as id like to be 20lbs lighter, that can wait.

Got 75lbs on SP
and 205lbs on DL last PR was 215lbs just wasn't feeling it today.

215lbs YEAH BABY!

Yesterday i did the WOD

5k but i rowed and did not keep track of time, just went at a slow pace and then I did some DL

with D.
145, 165, 185, 195, 215(pr) 225(f)

It felt so good because last time i did 205 it was a really hard struggle and hurt my back but Ive been really taking the time mentally to focus on my form and to drive it threw my feet like D said, i know next time i could probably do 225 easy, i just realize i cant only do DL when it comes up on a wod i gotta work on it consistently.

So I'm gonna try to work out a new plan, in addition to the WOD, I am going to ad cardio and strenght.

Its getting challenging for me now that we have one vehicle with Jesse gone all day so I'm thinking of going to the gym at 5am while the kids are still sleeping and get a run in or some treadmill time in, and once he is home in the evening ill have to do Crossfit after the kiddos are sleeping, as much as id like to get everything over with early on in the day i know i have allot more strenght during the evening, i guess i gotta do what i gotta do and just make it all about the kids during the day.

Torture

Today's WOD was 150 Wall balls for time with a 20lbs ball i used 10lbs
did it in 9: something seconds

I went in today planing on resting my lower body since it hurts to walk from all the squat snatch we did yesterday i was even trying to convince others not to do the WB today so that i wouldn't feel so bad but then Jen and her husband came in today and the all started doing it, i get all scared and worked up about something and I give up easily, trey convinces me or more like made me feel like a wuss if i didn't do it then i watched Jen do it who was just as sore and then another guy walks and starts doing and i just had to, and so i did it and i feel damm good about it, so i treated myself to an Oreo blizzard afterward and it was great. But i know you all think i am competitive but i never used to be it Crossfit that has made me that way, obviously i know others have strenght in different areas than i do, i just know that allot of time I cant get threw the WOD without the support of everyone there even if it's only Dymphna there she is motivation enough, and AWESOME work Kat.

WOD

45lbs Dumbbell squat snatch left arm 21reps
45lbs Dumbbell squat snatch right arm 21 reps
42 pull ups

45lbs Dumbbell squat snatch left arm 15reps
45lbs Dumbbell squat snatch right arm 15reps
30 pull ups

45lbs Dumbbell squat snatch left arm 9 reps
45lbs Dumbbell squat snatch right arm 9reps
18 pull ups

(used 15lbs would use more weiht for lower reps)



Today was so hard

WORKOUT

Today was a rest day but I did the alt with Jen,

21-15-9

Power Cleans( 65lbs)
Ring dips ( did alternate elevated dips)

Didn't really keep track of time cause I had a tough time with the kiddies but at least i made it threw, i would have like to do more but it was time to go according to Brooke & Meadow.

Brookie doing some ab work!

15K

DURING 15k


AFTER 15K

Since I did my rest day yesterday i decided to do yesterday's WOD today and because I'm so stubborn I just had to do it, just needed to do it to satisfy my stubborn self, just to say I did it.

Rowed 15k in 1:33:something seconds and i feel good overall but I literally had to throw myself on the floor but once i got home and showered I felt really good, like the Runner's HIGH that Kristin ( someone I know that is a really good runner ) says she gets after running and I could never understand that feeling cause I would run sometimes and just wanna die after but for some reason I really enjoyed rowing so much I'm actually considering selling my elliptical for a rowing machine, since I started Crossfit, Ive only used my elliptical a hand full of times.

CHECK THIS OUT

http://www.infantswim.com/news-and-events/todayshow.html

ARE YOU KIDDING ME !

I think someone sits down and pics WOD of of a hat! 15K RUN are you kidding, even rowing it is completely insane. I row 5k in about 23min but that's me trying hard, so i guess its rowing for me, I was thinking to walk it but there is no way my girls can survive the heat for that long.

Anyway I guess I'm gonna have to row.

Till tomorrow

WOD

HELEN

3 Rounds for time of:

400m run
21 KB swing
12 Pull ups

I did it in 12: something forgot how many seconds, but I did assisted kippings and need to go heavier on the KB (not sure what weight I was using but its getting light for me)

I feel like Helen is getting easier for me so its time to step it up to using 3 bands for the whole workout, but i think soon id like to do chin ups but singles.

I was really hard in the heat today mid day but mu hubby came to help me with the kiddos and he timed me....Oh and he tried a muscle up for the first time and he got (shhhhh and he was pretty excited about it too just wont admit it).

Was gonna do my usual row but was too hot, ill have to start using my elliptical here early in the mornings since i gave myself 3months before i start adding to my crossfit workouts, i started may14th and its almost 3months. So now I will be doing more to compliment my crossfit workouts.

Weighed in today at 156lb and that has been steady for a good week, to me that means its actually 1lbs of weight loss not just water weight cause I usually fluctuate from 157 to 159 but Ive been steady at 156lbs for a week straight and 2 days of clean diet.

WOD

D WOULD LOVE THE EXPRESION ON THIS ONE

Today was Crossfit Total

1x Back Squat
1x Shoulder Press
1x Deadlift

and the alternate was 5k row

First I did the 5k row in 23:49 @ level 8

Then I did Back Squat maxed out at 165lbs (last PR was 145lbs)
Then Shoulder press maxed out at 75lbs (last PR was 70lbs)

I'm pretty happy with all the strenght gains, and honestly i thank my diet for that .(as much as I struggle with it D I'm trying not to have a bowl of cereal every night) The Anabolic diet. not going into details I'm sure those of you who don't know what it is can Google it...lol sorry. But as much as I keep going back and forth with my diet, I don't think I can make the gains I have on a restricted lower calorie, higher carb diet, so for now I'm sticking to it, even if I fall off the wagon, I'm gonna pick myself up again and just keep going.
Oh and Jess did awesome today helping everyone, it was so packed this morning and this afternoon she got some funny pics of me, somehow Dymphna's camera catches my ugliest but funniest expressions, you'll have to send me that one Jess.

I agree Michelle it was a great day!

Well I was gonna take a picture of my feet to show off my pedicure but once i saw Michelle's they looked alot better. It was a great day, no kids, Starbucks, then pedicure then massage. It was amazing and fun, rarely do I get to spend some kid less time with a good friend. But of course for a day of rest, we couldn't help ourselves, we had to stop at the gym and do a few things even though we were advised not too after our massage. Jen and Trey were doing the WOD and it was nice to see them.....Well thank you Michelle and let's all wish her a HAPPY BIRTHDAYS FOR TOMORROW.

DID YOU SEE THE VIDEO FOR TODAY ON WWW.CROSSFIT.COM CRAZY

Took a break today!

Today was easy going for me, did some rowing and a few Pull ups,

wad planning to workout in the afternoon but was too tired.

But Brookie had a little fun with the rings she was able to hold her weight for a

few seconds. Well till tomorrow....i am seeing great progress with Crossfit actually amazing strenght and gaining lot of muscle but I'm so cinfused with my nutrition right now.

BUSY BUSY BUSY

My sweetheart Gaving and Brooke the BRICK

Just Rowed forever

Jen's First visit

So I think Crossfit Clarksville is the talk of the town..it has been so busy and nobody cares thats it busy they just keep coming in. Yesterday was so packed when i went for my second workout. I just love the people there such a great community. Jess and Yvonne were doing some crazy workout that jesse made up ill have to do that one, and in the morning I did FRAN with a 55lb bar @8:21 and last time was 8:4something, so next time I will go heavier in weight and try to stay under 10min as i go up in weight.

Afternoon WOD Rowed 25min level 10 not for time (5400meters)

Oh and a friend of me and Michelle's came in this morning (JEN) and she did awesome, i think she will come back.

JUST PUT THE BAR AWAY

OK if you can zoom in on my face that would be great.

Today I went in and Rowed

2k @ 9:27 Level 8

then i continued to do 5000m row at level 10 not for time but gain trying to strengten my upper back.

I also did some cleans, Jessica and Dymphna where there and I was up to 95lbs and was trying to concentrate and they kept telling to to think that im just putting the bar away back on the rack and its true we always do that so i just kept that in mind and it went right up no problem well a little struggle but once again D managed to capture my worst impression of an ant eater without the long trunk for a nose.

Before my struggle with the baby fat!

Thought id post this old me pic to give me some hope, never thought id already have an after picture now I'm the before. I do plan to get back to this weight but I know my body will look allot different since I've lost allot of muscle ( i do plan to gain back). Don't mind the 2 other girls they were not even suppose to be in the pic, it was a nutrition company i worked for advertising.

I was 135lbs in this pic.

WOD

Push Jerk

3x3x3x3x3x3x3

45lbs,50lbs,55lbs,60lbs,65lbs

I didnt do the last round because Dymphna told me that Yvonne has tied my shoulder press so i had to try an beat 70lbs, so stubborn Natalie junped to 75lbs, wasnt going anywhere....lol, maybe when im more rested. I really think my training is improved with my Nutrition (talk about that another time cause im confused about that right now).

But today was a good day I went in this morning with alot of stress and after the WOD I rowed a good hard 30 min on level 10 not trying to get time or meters just on good form and strenghtening my back, It felt so good and it also relieved alot of anger. Kristing did amazing today, she keot getting so angry at not get the bar up and keot trying, but the point is that she has that drive now and thats what amazed me and she's just starting out. Michelle is getting alot stronger that i think she couls have gone a little heavier on her WOD. It's amazing what the human body can do it you train it and put your mind into it. Sorry about your power going out D but it was nice to row in the dark while it was raining and garage doors where open, it was therapy for me.

WOD

2K Row

9:27

did some ab work with Michelle, also had the pleasure of seeing my lil boyfriend Deklen (not sure how to spell it TM)

BEFORE AND AFTERS

Well here it is, I was gonna post pics of me after I had Brooke (1st) just too compare but its just too depressing for me unless you want to see them. I still get down on myself all the time about how much weight I put on during this pregnancy, for such a health minded person you would think that i would do everything right just like the first time, but i didnt, I ate everything in sight and didnt feel bad about it till now, I lost alot of muscle.
My prebaby weight (both babies) is 138lbs and I will be happy with 145lbs because Ive always carried alot of muscle and dont wanna loose it.
Ill have to make up a sats section for all these numbers and pics, Ill post those another time.

This was today after waking up, so dont mind the hair.

July 20th 2008 @ 157lbs

This is May 2008 @ 168lbs

OK I cant believe im posting these pics, it looks like im wearing a fat suit.

These are FEB 15 2008 @ 186lbs