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