Starting Over

Two years. We moved to OKC and I completely fell off the wagon when it came to working out. I gained weight. More of it than I'd like to acknowledge. But starting today, I'm starting over. Well technically last night, Leslie and I did our baseline WOD. But then I had ice cream and an oversized glass of wine to make up for what I'm not going to eat for the next 21 days. 3 weeks. It's totally a doable "diet." I took photos this morning. I'll post those later. But I also weighed. 162. Which is actually 7 pounds down from my highest. I'll take that as an acceptable starting point. If the scale doesn't move but my next set of pictures shows a change, I'll take that too.

So our WOD last night was:

400m run
100 double unders (I did 200 singles)
75 air squats
50 push ups
25 sit ups
10 pull ups (green banded that)
400 m run

I finished in 14:14.

I have a lot of excuses... I work long hours and am exhausted when I get home. Sometimes I don't get a chance to eat during the day at work. Water can be a liability when I'm having to pee all the time during a busy shift.
But I also have a lot of reasons to ignore those excuses. Namely family health history and the fact that I want to be a healthy old lady doing lots of fun stuff with my old man husband. We have a lot of living left to do.

So. I'm following the Christmas Abbott bad ass body diet for the next 21 days. (With the exception of dinners at Leslie's house...but her meals are nutritious and don't really deviate from the plan). And we are doing WODs or running every night, minus nights when I floated at work if the float was disastrous and I don't get off until 9...and have to work the next day. Those are my stipulations. If I don't have to work the next day, I work out, even if it was a stressful day.

Here goes.

 

 

Memorial Day - Murph

 Murph basically consists of a 1 mile run, 100 pull ups, 200 push ups, 300 air squats followed by an additional 1 mile run.

I ran both miles, and Ashley and I split in half the pull ups, push ups and air squats. We finished in 57:44. Next time i'd like to do it on my own just to see how I would do.

Wednesday May 21, 2014 DL, Clean, Push Press, Thruster 1RM

Happy Heavy Hump Day!

SWOD:
Spend 15-20 minutes finding 1RM Thruster (105!!!)

WOD:

“DT AMRAP’d”

15 min AMRAP

12 Deadlifts @ 155/115#

9 Power Cleans @ 155/115#

6 Push Press/Jerk @ 155/115#

Did this WOD at 95# and got 3 rounds plus 10 reps. 

Tuesday May 20, Back Squats..

SWOD:

Back Squat

1 x 8 @ 65% (95#)
1 x 8 @ 75% (110#)
3 x 3 @ 80% (120#)
5 x 1 @ 85% (125#)

WOD:

For Max Reps

2 min Max Effort Kettle Bell Swings @ 53/35#
Rest 30″
2 min Max Effort Chin-Ups
Rest 30″
2 min Max Effort Burpees
Rest 30″
2 min Max Effort Box Jumps @ 24/20″
Rest 30″
2 min Max Effort Double Unders
Then 1 min of each exercise w/ 30” rest

I did 268 reps. Double unders should have been a strong point but i couldn't string together more than a few at a time and they really killed me :(

Monday May 19 - 1RM Full Clean - Snatches and Wall balls

SWOD:
Spend 20 min finding you 1RM
FULL CLEAN!
I got 115# on this one. I was so excited. I cleaned 120, but didn't stand it up and we were out of time. I definitely want to try again.

WOD: 5RFT
9 Power Snatch @ 115/75#
15 Wall Balls @ 20/14#
6 Hang Power Snatch @ 115/75#
12 Wall Balls @ 20/14#
3 Snatch Balance @ 115/75#
9 Wall Balls @ 20/14#

We had a 30 minute time cap on this one. I capped out and had done 3 rounds and 38 reps at 65#. Wall Balls got me again. I really  need to work on those.

Tuesday May 13 - Max Height Box Jumps, Filthy Fifty

SWOD:
Max Height Box Jumps (I did 30") I probably could have done more, but was a big ol' chicken haha


WOD:
Just Another Filthy Fifty…
50 Box Jump Overs
50 Wall Balls @ 20/14#
50 Deadlifts @ 155/115#
50 Sit-Ups
50 Burpees

This took me 17:23 and I rx'd it. This one hurt, but wasn't as terrible as I thought it would be. Wall balls are always the worst.

Monday May 12, 2014

SWOD:

Spend 15 minutes finding your 1RM FRONT SQUAT

(145#!!! I was so so proud of this)

WOD:

5 Rounds for Time
10-9-8-7-6-5
Clean and Jerk (any type) @ 155/105#
Each round do one less rep than the round before. The first round you will complete 10 reps of Clean and Jerk (any type), and the 5th and final you will complete 5 reps of Clean and Jerk (any type.)

10 Chest 2 Bar Pull-Ups ( if you are using a band to assist your pull-up, you may only perform STRICT Pull-Ups)

20 Double Unders (3:1 Singles)

It took me 21:21 to finish. I started with 105, but dropped to 95 after the first 7 clean and jerks. My chest to bar I did with a box and did legless. Double unders I did rx. (I even went unbroken a couple of rounds!)