LATEST

Thursday June 30, 2011

Warmup:

400m Run

15 Throw Downs

15 Pass Thrus

15 Pushups

15 Wall Balls

WOD: AMRAP 20

5 Back Squat (105/75)

15 Lateral Bar Jumps

5 Pullups

15 Situps

DId it as RX and got 10 rounds and 15 other reps, was a good one but def a smoker i think i could have gotten 2 more round and aving to clean the bar to put it in back squat position.

I forgot to add that i rested yesterday, and today i reopened my healed calluses so bad that i didnt even feel them till i washed my hands.

AND HERE IT IS !!! THE DREADED PICTURES

Above me at 220 ish lbs you cant really see but my stomach was resting on my legs!
me at 168lbs

me at 162.5 and consistant Crossfit for 3 weeks

Ok so i didn't post the pics after my 30day paleo cause i was still grossed out by them but here are pics of me present at 162.5lbs still a ways to go, everyone asks me where my drive is WELL when I delivered Jeremiah i was 220 so you can imagine how heavy i was i will find a pic for ya, but i was determined not to let this get the best of me, It was so hard to start i even thought well ill go back to starving myself and one hour of cardio a day UGH!! i didn't think id ever get to do Crossfit again i remember going to the y when Jeremiah was 5 weeks old and walked around the track upstairs cause i couldn't imagine people looking at me and how big i was, it shocked me when i even had a hard time walking a mile, knowing my abilities from before I knew this was gonna be tough and it still is.

Here i am now, busting out some serious workouts finishing behind the top ladies sometimes last when i try to do as RX, kipping like its nothing ( 2 at a time but for being over 160lbs its pretty darn good) my speed is ridiculous for my size, so looking at my pictures naturally as a women yes i cant wait to shed that last 25lbs ( this is what is calculated for a healthy athletic BF) but all i keep telling myself is how much of a machine on the inside I am building and shedding that last bit of weight is just gonna show on the outside.

My eating is very clean, the kids 75% but almost 100% gluten free, I'm paleo with some allowances like more dried fruit and more nuts and some coconut flour made pancakes every now and then.

I might go strict paleo again for 30 days just to see how that feels and the difference from adding back some no no's on strict paleo, i know now that clean eating is what works for maintenance cause for almost 2 and 1/2 weeks the scale did not move, and since going to CF solafide my legs are tightening up!!

Oh and I'm trying to wean this baby and I'm banking on a good 5 lbs weight loss from that lol ;)

Warm Up:

200m Run

200m Row

400m Run

400m Row

800m Run

800m Row

15 T2B

15 Hip Back Ext

Strength Bias:

DL:

20 Reps at Body Weight

10 Reps at 1 1/2 BW

5 Reps at 2 times your BW

WOD:

3 RFT:

18 Situps

15 Med Ball Clean n Jerk (20/16)

12 KB (2Pood/1.5Pood)

9 Pistols

6 DL (135/95)

(my pistols were slithly assisted and all the way down to the ground)

went up to 220lbs DL x5 we did not max out today, just when i thought the WOD looked easy and it was but we were already smoked from the warm up so the wod was a cardio smoke my time was 6m22sec

YEDTERDAY

RAN SPrints on the track for once ( allot harder for me)

10 x 30sec on 30sec off then

ran one mile

400m shuffle run alternating sides

400m run

400m shuffle run

1 mile run

( i really think these shuffle runs are slimming my botty down lol)

evening with JEn

Row 250

15 sdhp 15 reps

row 500

30 sdhp 30reps

row 250

the sdhp was 55lbs

the WOD was originally whats about floowed by FRAN

I think we were both smoked from the heat and a long day but def gonna have to do this one early morn one day!

yesterday and today were days of active rest, yesterday did 40min very slow run to loosen up my tight body, im so sore in my upper back from pull ups but feels good, never thought i would kip again.

Today im enjoying not doing anything, I used to panic if i didnt do something everyday but i am putting out 100% into these WOD's so I deserve it.

Warm up

16oom row with team (sprint) so each person rows 100m till we reach 1600

1600m rin sprint with team ( each runs 100m)

then lots of stretching

Mobility:

3-3-3-2-2-1-or till max

i got to 80 ( almost got 85lbs but im happy with my upper strenght )

WOD: tabata thursday

1 round: tabata box jumps

2nd round: 65thrusters ( i did 55lbs)

3rr round: Double unders ( i still cant do these so i just did singles the whole time)

sometimes the warm ups sucks but def make the WOD seem more possible.

Today with jen

10-9-8-7-6-5-4-3-2-1 of:

55lbs FS

lateral burpees

hanging knee ups on rings

THE ACTUALL WOD WAS:

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

FS starting at 65lbs and adding 5lbs each round

lateral burpees

hanging L ins on rings (hang on rings in L sit and bring knees to chest for one rep and so on without droping)

Was a good workout even modified for what we had!

Thats it today Im woooooped!

warm up:

1mile run

30 donkey kicks

20 jump squats

10wallballs

30 reverse crunch

20sit ups

10 superman

WOD

3rft

10hspu ( i can almost do these i drop down to almost 2 abmats def see the progression getting better)

20 oh walking lunges (used 45lbs bar)

400m farmers walk with 35lbs kbs in each hand (was brutal)

AM: did 1mile run, 20min sprints with rest and some shuffle running, and ended with 1 mile (umm those miles are taking me 9-10min )

DId this WOD again, i never posted my time before but i remember it was 26 in i think and did this with Jen, and when she told me her cousin did it in 16:47 well i knew i wasnt working hard enough before, no breaks no water, thanks to jen for encouraging me. its one of those workouts that the moves are enjoyable but you know its gonna suck, but i love kb

KBS- ab mat ( 1 kb -20 ab mat and so on) ( MY TIME WAS 16: something)

1-20

2-19

3-18

4-17

5-16

6-15

7-14

8-13

9-12

10-11

11-10

12-9

13-8

14-7

15-6

16-5

17-4

18-3

19-2

20-1

REST TODAY!

AHHHHH FEELS GOOD

TOok the kids swimming !

!mile warmup

5min sprints 30sec on /30sec off

Shuffle run alternating sides for 5 min

same thing but uphil 5min

walking lunges 1 min

repeat same thing till i got down to 1 min on shuffle runs, then ran for a bit.

that was it for today, i had a mini splurge last night, baked chips but not too many and homeade coconut icecream, had way too much, felt like crap all day and gave me the worse gas lol.

Looking forward to some active rest tomorrow!!

Warm up

Shuffle run uphill then back down and alternating sides every 10 steps

then at bottom of hill do 10 jumping squats

x3

25 candle sticks

then lots of good stretches with pvc

WOD

FOGHT GONE BAD

total:236 as rx

warm up

1mile run

"field fun"

uphill tire toss

sprint downhill

uphill burpee broad jumps

down hill plate carry OH (#25)

uphill tire toss

WOD

15 min AMRAP

6kb snatch (#18)

12 sit ups

3SP (55)

the sp was suppose to be 75 i think i couls have done 75 with way less rounds probably half the amont

and Kb i could have used #20 which was the RX

glad i did do the 75 SP because of shoulder, not hurting just dont want to hurt it.

WOD: 2+2=2Failure: Max Effort: BackSquat 3-3-2-2-1-1-1. Then: 50%Max BS: 2 BackSquat+ 2 Pullups....Add 2 Reps Each Round Until Failure or Until the Clock hits 20Mins.

WEll today is the first day since shoulder surgery that i was able to kip, I did 2 in a row a couple of time and if you look at the workout well i only got to 5 kips and my hands already were bubbling up, i was excited but i still need to build that back stregnht with a band im not crazy about kips so until i can dead hang more than a few then ill start adding them but I got to 12 BS and continued with pushups for pu's after round 5.

Used 95lbs

this is all i was able to do today got to go to jens garage and i had one really fussy baby with me!

OK first day at Crossfit Solafide

Warm up:

1 mile run

10 hill sprints

50 double unders

25 box jumps

15 toes 2 bar

15 hanging twists

15 cherry pickers ( more of a stretch)

and forgot the last 2

I didnt get to do the WOD there today because they wanted me to do the Crossfot fundamentals which ive done at the cert and over and over again but that was ok i dont mind here was the WOD

3 RFT

33med ball cleans

22 burpee jerk ( 8lbs in each hand)

12 snatch balance ( start with bar behind neck basically coming down into ohs)

100m sprints

crazy!! i plannd to do it at home minus the sprints and because ive been comsistant with WODS, but i passed out for a 3 hour nap with kids because jeremiah was up al night.

I dnot know if its age or just being up allot with J some nights but i feel pretty good wit everything overall.

Teh atmosphere at CFSF is great but its still a distance for me so im trying it for a month, i think if its gets harder with jesse here we will def upgrade our garage, im confident enough that i will push myself threw WODS, well see

Saturday

Dids ome running drills that should e done at track but i did it on treadmill cause its too hot

-for 40 min i did side running kinda like skipping alternating sides

-forward and backward runing

- and knee high skipping

Looked like a fool but it was a great workout.

Sunday (rest)

Monday

500m

50 squats

21 kb sumodlhp

21 push press

50 squats

15 kb sumodlhp

15 push press

50 squats

9 kbsdhp

9 push press

500m row (weight for kb 35lbs and PP was 65lbs)

* the row was supposd to be run 400m but did this at Jens house with the kids around so we did the row.

I must be getting old, i am so wiped out by mid day all day, or it might be my strict paleo from saturday to cleanse my gut after my glutny:

Half a fresh baguette from whole foods bakery

one bounty bar (michelle you im sure love bounty bars)i cannot find these anywhere exceot canada or when traveling

3 larabars

lots of cheese (which im not used too and i paid for it in the morning)

I like to have a "spcial treat on the weekends now and didnt have the stuff to make my coconut ice cream so i ate stuff that was around, and why oh why ?? i felt like crap the next day.

Thought id be able to get threw a WOD today but my BUTT is messed up, literally hurts so bad in every angle from yesterdays KBS.

Worked on Cleans only tonight and its a much needed break for me and the kiddos going going and going all week.

5x65

5x65

5x75

5x85

3x95

nice lil break here

3x95

2x105

1x105 again realized i have no sinlge Lbs plates so i can increase, these felt great cant wait till i can clean 135lbs ONE DAY!

So i lied i havent posted pics yet and its mostly cause i do everything from my iphone and im too lazy to get the camera and upload.

Feeling good lately but i can barely move tonight after the KB 21! Ive been trying to follow CF SOlafide's WOD if they appeal to me (shouldnt matter) I havent went there yet its just been to busy for me this week but i will start next week and im gonna give it a try for 2 months for now since Jesse is gone and me and the girls are ready to slow down. Been doing most Wods in my garage, and not pushing as much as a should but still getting a good workout, after the CF grand opening and doing a throwdown WOD (Grace) I realized how much harder and faster i work when im around others and for me that produces results. So today after a busy day spent with 100 kids YES literally a hundred and being so tired mentally and wanted a good suckfest.

I went to Gertsh gm on base cause they ave a little cf set up and only used the 35lbs kb and the floor:

KBS Sit ups

1-20

2-19

3-18

4-17

5-16

6-15

7-14

8-13

9-12

10-11

11-10

12-9

13-8

14-7

15-6

16-5

17-4

18-3

19-2

20-1

so one kbs then 20 situps and its goes on like that, i got there warmed up and got to it, and with a bunch of people starting i could care less it started to get really hard at 15 kbs felt amazing and im feeling it, did some sprints after.

Ok i promise ill post the Paleo challenge pics tonight im exhausted lately and its not gonna slow down till the end of June with Brooke and Meadows VBS this month (vacation bible school).

Getting 3-4 wods a week and some endurance work, I'M WIPED OUT but I'm not gonna stop, i did have a couple of "didn't push myself hard enough days" but that's ok ! I'm trying to get sleep in but this little man of mine is a mamas boy and guess who he sleeps with ME!!! Never thought id do it but i love it and if hes happy I'm happy.

Anyway, Ive been wearing my Merrell vibrams and they are amazing, the 5 fingers always bothered me when i tried them in stores and i know i could probably get used to them but after working out a couple of times with the Merrelles I'm in love ( D you would love them), I did 8x 30:30 all out sprints and today i tested out running at a good pace and was great, no soreness but my shins are working hard.

I gotta say im proud of Jen, i know shes stronger than she thinks and she up and cleaned 95lbs no problem the other, silly little Jen 5lbs weights are for kids.

Well im still not sure if im joining the new Cf Solafide gym, im actually in intimidated lots of strong competitive women there and my stomach curls just thinking about how hard ill be working.

Ever since the paleo challenge my weight hasnt moved because i have been adding a few helthy snacks lol but last week i started a meal plan with the owner of CF solafide and it works around my paleo ways of eating except im back to measuring food!!!

OK pics to come !

ugh im so tired of my inability to spell lol

OH and present weight is 166.5lbs and gonna start login my BF% ( 2lbs )