5k

Ive been craving to row 5k for awhile now and was pumped for it this morning, did it in 22:50 something seconds forgot that last digit, last time i did this was awhile ago and was just over 23:minutes so not bad. Did it on level 7, gave me the itch to start rowing allot more again like i used to.
Definitely helped to have my Ipod on and get into a zone.

did a circuit of GHD sit ups and push ups and some more of that with Jen.

Now I'm finally feeling tires from this trip and i feel wiped out, been taking Naproxen lately causethe shoulder is hurting feeling the swelling which doesn't give me much range of motion.

I still need to work on overhead stuff as much as I'm paranoid to get injured more, just gotta stay light.

day before yesterday

Running and sprints for 20 min

some pushups and squats and sit ups for 5 rounds of 5 10 15

Today

5 mins
30/30 sprint as hard as i could felt like i was gonna vomit ( had lots of banana bread and chocolate the night before ) lol

did some light Back squat with push ups inbetween

10x10 with 55lbs

10 push ups in between

I still dont know how people workout in regular gyms and stand around waiting for the next set, i caught myslef a few timess doing that and just reminded me how good Crossfit is, i have just been trying to keep my heart rate up and doing whatever i can while ive been here.

Today

Noticed 2 rowing machines in the gym today with some kb's, i did:

1:1
2:1
3:1
4:1
5:2
4:1
3:1
2:1
1:1

row:rest

did some ab work and that about it, still sore from other day.

Been busy lately,
yeaterday, went to local gym and was mad that i had to pay for child care, thought it was included ( my frugal friend is rubbing off on me..wink wink)

Did 20 min run on Elliptical slow witha few sprints in there, then
did SP havent done that in a long time.

SP
45x10
50x5
55x5
60x5
65x5
70x3
no maxing out on this (feeling it today)

BS
45x10
95x10
105x10
125x5
135x5
155x5
175x3
stoped there cant max out not allowed to drop wieght in gym and its not very spacious

Fro some reason i wanted to do SUMO DL HP

only used 65

3x10 and in between did Push ups

i hate these sdhp but i love the way it makes me feel, defenilty a full body workout, and im trying to work on the thigns i hate the most. Sore today, gonna get a CFE in tonight and hoping to check out the Local CF here.

DL
5x5

135,155,175,195,205

3 rounds of
fs 65# x15
10 push ups

20 min running interval, really small gym but has day care and bumper plates, still hard to concentrate and go heavy and get meean, the bars were horrible kept cutting me and could hardly keep a grip on them.
Would have liked to do HPC

Ok so yesterday I obviously didnt workout, butaafter 2 flights with 2 little girls, my mind and body were done, I have no other words, well actually id rather do FRAN x2 (reason is cause after the cert im terrified of Fran) than travel with kids. Oh didnt help that my second flght AC wasnt working.

Today im tired but im headed to my old gym tonight to get a workout in, i defenitly wont be able to sit around because im itching to do something, i just cant sit anymore, i have been doing some squats and pushups around the house here and there, at least theres a treadmill and bike here at my moms house.

Couple of days

yesterday was a rest day but i did take advantage of not having the kids around, did 20min running on mill doing HIIT, really gotta push myself on this one, day before I did rack pulls and felt great I'm still hurting from that.

Ive been frustrated the past 2 weeks with my nutrition, Ive realized i need more calories because the lack of it is leading to me raiding the pantry.

The good news is my numbers on the scale haven't gone down but my Body fat has gone down dramatically from 32% to 26%, the lowest BF Ive ever been was 15% so i think I'm doing pretty darn good. I'm going back to my old gym back home and they have day care now so i will be making the most of that, hopefully this time ill make it to the local Crossfit gym in Ottawa.

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

17:20

I need to learn to up the intensity on myself especially when nobody is aroundm i can defenitly have done better on this one, Id like to know some of your beastly secrets Oak and Ashley?

CFE

Swim, Bike Run, C2
All Out Efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Today I wanted to chill out especially with no kids and the main WOD wasnt something i can really do, well yes with bands but i treated myself to a few things and after that did CFE on a treadmill (which sucks) I feel like i had it on a really fast pace but it wasnt me pushing myself, the machine was pushing, got a little off track with the rest portions but was short and fast.

Shoulder has been aching the past couple of days.

Yesterday and Today

Yesterday did

4 rounds

400 meter run
50 squats

done in 17:52

was so hot and defenitly didnt put the effort i have been lately, my legs feel smoked.

Was gonna try and hike today didnt happen, new community center in front of my house has a gym in there so when kids where sleeping me and neighbour took turns, had to burn all that energy and stress especially after Jesse leaving, walked on highest incline for 45mins.

DIsapointed

TOday i did 2 workouts,

went to track and did some sprints 4x400 and didn't really put my all into it, in between i did push ups till failure which is only like 12-5 lately.

DId the WOD

21,18,15,12,9,6,3

Front squats (135lbs womens)
ghd sit ups


i did 65lbs and ghd, was really debating to go heavier but wasn't sure how this workout was gonna go, especially with hips getting tired from ghd, I'm pretty disappointed because it was a good workout but it wasn't hard, after seeing Ali i definitely could have done 85lbs ill have to save this one for a rest day. Ali did in it 18something and kept a good pace, i think for being being afraid being starting i was breaking it up to much.
oh well. I'm just proud of myself for making it there, getting hard
to go in the evenings.

DL
95,115,135,155,175,185 x5
205x3
215x3
225x1

frustrated with that 225 got up easy but couldnt do anymore, havent been lifting heavy for a while, guess i cant get the best of both worlds

did a circuit of band ring dips and pushups and sit ups.

would have done the WOD but shoulder has been bad the past couple of days

SO its been busy here and been trying to walk every morning REALLY early with Meadow since she is up at the crack of dawn every morning and it feels great, had a couple of sprints at the track with jesse. Jesse is leaving very soon and just trying to spend some time together, feels like everything that can go wrong has gone wrong and of course a week before he leaves, I'm trying not to stress out and be obsessive about working out cause I know Ill have all the time I want after he leaves. I feel great.

OK so 3 days of rest!

Just got crazy today, hopefully be able to get in the groove of things once all the chaos is over, so much going on lately and i really feel like my body needs the rest from this past weekend, at least some walking has helped me.

Im really excited to start lifting more and yes some WOD's but im more of a specialist on the lifting side of things, from what ive learned and the WOD's just help me stay balanced.

I will defenitly have more of a plan this time around, and specific set goals.

Walked for about an hour yesterday with the kiddos. i was still really sore but that walk helped, i feel back to normal still a little sore. Back at it today.