CF Cert

So I'm back from the Crossfit Level 1 cert and it was great, It was a great experience and cant wait to work what I've learned. It was great to have Tun with me there because we were both sucking so bad, it felt like we worked out from 9-5, during the day we would do lectures and then do those exercises and the first morning we did some Tabata squats but a modified version, and then the day ended with Fran 30 min before we were out of there I thought great no Fran today and I spoke too soon, the next day allot of demos and and lectures and the workout was:

400m run
300 SDHP with KB
400m run
300 push ups
400m run

this was not fun and it was in teams of 4 so everyone runs and we start the next exercise the first person does as many as possible till failure then the next takes over. The SDHP and PU were not fun because the trainers wouldn't could our reps if elbows were not high enough and if our chest didn't hit the floor it didn't count so we were down to singles so when i thought i did 5 PU's they only counted 3.

I learned allot and it definitely help din my performance there, especially with overhead lifts. So much importance in form, and i cant wait to put it to use.

Now to recover i don't think I've ever been this sore, going for a walk in a little to walk this off, its that good pain.

Watch out people!!!! =))

Took a rest yesterday, had allot of shoulder pain lately so needed the extra rest. Headed to Crossfit Certification this weekend! It will be nice to have Tun there.

Just thought this was funny, i kept fighting with myself last night before bed for a huge piece of Chocolate that was sitting in the pantry, and Jesse caught me he asked what i was doing! i said looking for a snack with the chocolate in hand, I'm more of a salt person but i wasn't hungry i was just think how good it would be to have that chocolate since we have marshmallows and graham crackers and to just melt it all together in the microwave.....ummmmmmm i was ready to do and Jesse made a comment that totally turned me off but i needed it, he said the marshmallows where expired and if it weren't for that, it would have been messy cause i was setting myself up for SMORES disaster. I was heart broken but i know i would have paid for it after. But i know those first few bites would have been delicious hahahahahahahaha.

Yesterday

Did rack pulls but didnt go really high, taking it real easy on my back.

Went up to 185, and didnt feel like much so I did the Mama workout with D, because it was so hot and the weather is not motivating so told her i would do it.

3 rounds

400m row
20KT swing (used 16kg)
12 Push ups ( did close grip and feels better now cant do them the regular way no more)

This morning early did some sprinting with the hubby. was sweating more from this heat !

update

I had to flex my guns for D on this one


Back from vacation and was a great time, had 3 good days of working out and allot of swimming. Before vacation about 2 weeks ago I took some pics but not full body so I got Jesse to take some pics of me in my ghetto swimsuit.

It's 530 and we are on the road to FL, I'm already itching to workout, Friday night I did some sprints at the track. I'm planing on waking before everyone on tho vacation and getting my workout in, probably be doing allotof square and push ups and try to follow cfe, I'll have to see what kind of gym the condo has.

I will miss you all, nobody better get a MU while I'm gone, was hard enough for me to accept Ashley's MU..LOL

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

womens weight was 80;bs

I did 75lbs just to be safe and sounds easy but this smoked my forarms.

did 3 rounds plus 15 hc and six dips, there was no way i was getting 4 rounds, i think i could have muscled threw this one but wanted to take it easy on my back,

I cant wait till i can start getting into lifting heavvy again, i love cleans and dips and all that good stuff.

Oh I also got to see Ahsley get a MU and that was pretty awesome, cant wait till i can do mine.

got to walk for a good 45min today.

Just some therapy today but therapist has been stepping it up a bit, did allot of Push ups today on a Bosu ball from different angles and he has me doing this cause my shoulder is slowly starting to get a little stronger but still lots of swelling pain after, but at least now for the other exercises we are moving up in weight.

So for the past few weeks Ive been doing great with my workouts and avoiding to much shoulder pain. Tonight i was hoping to go in and get my Back Squat workout in and I had a feeling that it wasn't gonna happen. Ive had this lower back pain more like a pinched nerve feeling in my back but not that bad and after a few hard workouts last week I really felt it tonight. I squatted 135 once and it wasn't heavy just felt this pain shoot down the back of my leg and now its in my lower back, actually feels like when I was pregnant with Meadow. WHAT IS WRONG WITH ME seems like now that I'm taking better care of myself and taking supplements, stretching really properly and and taking the time to warm my body up, Ive got shoulder issues, back issues, and my leg still hurts from falling on box jumps. I gotta admit i was rushing tonight to get back and pick up the girls but this was just waiting to happen.

I have been doing push ups with my hands placed closer to my body every hour or so Ive just been doing a few sets at a time and squats. I guess tomorrow I'm staying put.

Current weight is 150lbs, in 3 weeks not weighing myself and binging at a party with my hubby friday and saturday night, not too bad. Exactly 8 weeks ago i was 161 lbs so im happy with that but not rushing at all, my body fat has dropped but my goal is another 5 lbs and well see from there, dont wanna loose muscle.

Weekend Rest

Taking it easy this weekend, I'm so sore from a few tough ones the past few days and now I'm sick, I usually am allot more care full with my food intake when i don't workout but that didn't go so well with a party Friday night that had lots of great food not bad just GOOOOD. I just gotta pick back up, that's my problem, I get very discouraged easily. But I'm gonna do this.

I'm definitely feeling allot more tight and still got a little more body fate to be at a healthy percentage. So again here I go starting all over again, as long as I journal what I intake I am fine and I didn't do that at the party even if it meant I had to pull out my note pad and right it so be it I should have done it cause it keeps me aware, oh well lesson learned.

Alt from other day

21,18,15,12,9. For time

Deadlift
Hang clean
Front squat
Push jerk

Time:23:43
Thanks to Oak from pushing me threw and convincing me to just suck threw it, I love this workout but never push hard threw it but today was though for me, I beatmy time by a little over 10 min

Used 65 lbs I think that was women weight

Today I worked on some legs at Estep was goingt to do the other days alt but il save that one for later, I'm really being careful with my shoulder especially after therapy yesterday, my shoulder is getting better but not fast enough, I'm in so much pain when I leave there that they give me steroid shots everytime, Im trying to work around it even carrying the kids kills me everynight I'm icing it and resting it , so with all this I'm not gonna let it put me down so basically just working on my legs as much as possible, DL is ok but I have to really watch my form. Yesterday I took some much needed rest. Tomorows CF workout must have been dedicated to me but I'll have to pass, still too sore from Racks.

Rack Pulls

ahhhhhhh I LOVE LIFTING HEAVY, why i have drifted away from it i dont know I dont care if my shoulder hurts at least I can still DL, but since my nasty little bruise on my shin i did some Rack Pulls and It was long but got to 325 and felt great, the best part of it is that I felt huge, i may not look jacked but i felt it today ( and it went away after a few minutes ).

I got a pic but im too lazy to post it right now.

95x10
115x10
135x8
155x8
185x8
208x8
225x6
245x4
265x2
275x2
285x2
295x2
325x1 ( didnt mean to jump this high but apparently i cant count on top of not being able to spell)

Kelly

Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Did this today because i missed it and wanted to make it up, let me just say today me and Jen had to motivate each other to do this workout cause lately some of the workouts seem longer than usual, 3 or 4 rounds would have been perfect, i was feeling great till round 4 i ran then started my box jumps and only 4 more to go to complete the box jumps for round 4 and OUCH OUCH OUCH my legs gave up and my shin landed right of the edge of the box, at first it felt like when you bang your knee on the corner of a table and you just wanna crouch down and curse, and rolled up my pants and nearly freaked because i could see it swelling. I'm fine now but my whole lower leg feels bruised and a little in pain but a little motrin is helping (thanks Michelle).

I love box jumps but yesterday I lifted legs real heavy and higher reps and was feeling it this morning but i didn't wanna chicken out on Kelly, I'm proud, I dont think i was crazy to try. But besides it all my my time would have been good.

Here's a pic and it's not as swollen but more spread out, looks like my lower left leg is a dudes leg.