Monday Jan 27 - Elizabeth and OHS

MOBILITY MONDAY:
Back Extension and Flexion

SKILL:
GHD Sit-ups
GHD Back Extensions

SWOD:
OverHead Squat
1×8 @ 65% (35#)
2×6 @ 75% (55#)
5×1 @ 85% (65#)

This was definitely easier than it should have been. I need to go up on my OHS weight.

WOD:

“ELIZABETH”
For Time
21-15-9
Clean @ 135/95#
Ring Dips

I did Elizabeth at 55# and with box dips. It took me 9:55. I was disappointed in the time, and the weight that I had to do the Cleans. 

John's birthday WOD

Happy Birthday Coach John!!

And for Mach 3 Members WODing pleasure, Coach John’s very own Birthday Super WOD!!

WOD:

Buy-In:

1 Bear Complex @ 135/95#

then…

22 Deadlifts @ 135/95#

24 Lateral Bar Burpees

22 Hang Cleans @ 135/95#

24 Handstand Push-Ups

22 Front Squats @ 135/95#

24 KB Swings @ 55/35#

22 KB Thrusters @ 55/35#  (11 each arm)

24 Pull-Ups

22 HR Push-Ups

24 Toes 2 Bar

Buy-Out

9 Clean and Jerks @ 135/95#

2 Muscle-Ups (scaled to 2 chest to bar pull-ups and on dip = 1 Muscle-Up)

I did the KB swings with 35# but had to go down a level on the KB thrusters. I did all of the bar work at 65#. My time was 22:44. 

Thursday Jan 22

KILL:
L-Sits on the Parellettes or Rings

SWOD:
Thrusters (Heavy or Challenging weight)
5 x 5

WOD:

Fight Gone Bad 3 rounds

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

Stations are:
1. Wall Balls 20/14#
2. Push Press @ 75/55#
3. Box Jumps @ 24/20″
4.  Sumo Deadlift High Pulls @ 75/55#
5. Sit-Ups

Rest 1 min and repeat.

I Rx'd this one! yay! I even did 24" box jumps the first round. My number of reps was 251. I was pretty proud of this. :) my sit ups definitely helped me out on the numbers. 

Tuesday Jan. 21 - Snatch Press, Power Snatch

Skill:
Snatch

SWOD:
10 min EMOM
5 Snatch Press + OHS (65# here)

WOD:
For Time:

50 DU’s
2 Power Snatch 115/95#
40 DU’s
4 Power Snatch 115/95#
30 DU’s
6 Power Snatch 115/95#
20 DU’s
8 Power Snatch 115/95#
10 DU’s
10 Power Snatch 115/95#

I did 55# on the power snatch and singles on the double unders. My time was 7:55. I felt pretty comfortable with the 55# snatch tho, and look forward to finding my max on it sometime hopefully this week. 

Monday January 20 - Front Squats, Back Squats

Mobility Monday:
Hip

SKILL:
Air Squat

SWOD:
Back Squat 5×5 @ 80%

WOD: 
For Time:
Buy-In: 20 KB Swings 55/35#

10-9-8-7-6-5-4-3-2-1
Front Squats @ 155/105#
1-2-3-4-5-6-7-8-9-10
Toes 2 Bar

Buy-Out: 20 KB Swings 55/35#

I didn't write down how much I did on the back squats =(
But I did the KB swings with the 35# KB and Front squats at 65#. These are definitely something I need to work on. Also I'm still not doing full toes 2 bar

My time was 13:50. 

Playing catch up...

I did the WOD on January 14, but I didn't write down my times or weights and now I don't remember. Then I was sick as a dog Wednesday-Saturday so I didn't work out any then. Next post will start with Monday of last week. I also missed Wednesday last week because I was in Oklahoma for a training.

Monday January 13 - Day 1 of the Valentine's Competition...

Today started the competition... I always drink a lot of water at work, but having to get a gallon in made me realize I didn't drink as much as I thought I did. The hardest part so far about this entire "diet" is the no dairy. I miss my creamer. I tried to choke down some black coffee this morning and it just really did not work out for me. I also miss not getting to eat my yogurt. I love yogurt. SO much.
Other than the dairy, though, and the fact that our cafeteria wasn't serving much that I could actually have, it went smoothly.
Todays Crossfit went like this:
Skill:

Muscle Snatch

SWOD:

Muscle Snatch

1x5 @ 65%
1x5 @ 70%
3x2 @ 75%
3x2 @ 80%
3x1 @ 85%

WOD:

11 min AM(Reps)AP
800m Run
75 Air Squats
50 Sit-Ups
25 Push-Ups
Then Burpees with the time remaining of the 11 min.

I finished with a total rep count of 164 (I got 14 burpees at the end). That wasn't as much as a lot of people but I felt good about it and felt like I worked hard. 
I burned (with a 5 minute warm up, the swod and the wod) 481 calories! I'll take that! Especially considering I only ate 1250 calories today. :)

January 10, 2014. FRAN! and measurements for the Valentine's Day Weight Loss Challenge

I had an appointment in Dallas Thursday, January 9 so I didn't get to do that WOD.

Friday we did Fran. Fran consists of 21-15-9 Thrusters (95/65) and Pull Ups.
I did 55# and had to use the green band still on my pull ups. My time was 8:30. I feel like I could have done a little better, maybe 30 seconds or so, but I used a small bar for the pull ups and my feet kept hitting the ground so I could never get into a groove.

Also Sunday January 12 we weighed and measured for a weight loss challenge. I weighed 156.6 and my measurements were:
Chest - 36.7
Rt Arm - 11.9
Lt Arm - 11.6
Rt. Thigh - 22
Lt Thigh - 22.1
Waist - 30.8
Navel - 36.1
Rt. Calf - 14.6
Lt Calf - 14.4
Hips - 40.7
Neck - 12.4

Navy body fat percent - 31.34%

Then we did the fat calipers:
Chest - 18.67
Abs - 27.33
Thigh - 14
Tricep - 20.67
Subscapular - 20.67
Supraileac - 26
Midaxillary - 18

Score - 27.41%, with 42.94 # of body fat and 113.67 # lean mass.

January 8, 2014

SKILL:
HSPU

SWOD:
Spend 15 min finding 1 REP MAX Clean and Jerk.

WOD:
5 rounds for time
10 Box Jumps 24/20" (I did 20")
15 Ring Dips (Box dips for me)
20 Wall Ball Sit-Ups (14# ball)
50' Bear Crawl

During the SWOD, I had a Clean and Jerk PR - 115#!! I was super excited about this...but Joel says if I used my legs more I would be able to easy do more weight. We will see. 

The WOD took me 16:10. Those wall ball sit-ups HURT. I still felt pretty good about it... I forgot to wear my calorie monitor, I'll do that from now on. 

Tuesday January 7, 2014

Skill:

Deadlift Technique

SWOD:
Deadlifts 
1 x 8 @ 60% (80#)
1 x 6 @ 70% (90#)
1 x 6 @ 80% (105#)
5 x 1 @ 95% (125#)

I also tried a 135# and was able to do it...need to work on this and see what my actual MAX is.

WOD:

6 Min AMRAP
10 Deadlift 225/155# (I did these at 110#)
10 Pull-Ups (with the green band)

then immediately do…

9 Min AMRAP
10 Push-Ups
20 Pistols
30 Double Unders (I'm still not able to consecutively string together a lot of DUs, so I had to do singles)

I was able to do the first AMRAP 2 rounds plus 29 reps (I was one pull up away from 3 rounds)

The second AMRAP I got through 3 rounds plus 8 reps. 

So my total for the WOD was 5 rounds plus 37 reps.

Monday January 6, 2014

I sucked it up and went to the 5:30 am WOD...it was SO so cold. I thought my hands were going to break off doing burps. Nonetheless, here is the WOD:

MOBILITY MONDAY!
Shoulder

Skill:
Overhead Squat

SWOD:
OHS:
2 x 5 @ 60%
2 x 5 @ 70%
1 x 5 @ 80%
1 x 5 @ 90%

The most I did on OHS was 45#. Overhead squats and snatch really irritate the tendons in my wrists, even with my wrist wraps. 

WOD:
12 Min AMRAP
5 Hang Power Snatch @ 115/75# (did these at 35#)
10 OHS @ 115/75# (35#)
15 Burpees
20 Sit-ups

I was only able to get out 3 rounds, but I was really trying to pay attention to form on snatch and OHS. 

Friday January 3, 2014 WOD - RX'D!!!

Skills: Kipping Pull Ups (I have a lot, lot, lot of work to do on these)

SWOD: 10 min EMOM Complex of:
1 Power Clean
2 Push Press
1 Push Jerk
1 Strict Press

I did these at 55 pounds, next time we have strict press I should probably try at least 65.

WOD: Our WOD consisted of 5 exercises and 5 numbers in cups and we had to draw to see what we got.. Each class had something different. Our WOD was:

10 Thrusters (55# RX for girls)
20 SDLHP (35# RX for girls)
30 Burpees
40 Kettle Bell Swings (35# RX for girls)
50 Wall Balls (14# RX for girls)

It took me 12:14 to complete and I RX'd it. Wall Balls and Burpees killed me on time. I should have finished under 12, and was a little disappointed in that extra 14 seconds, BUT this is only the 2nd WOD I've been able to RX so I was proud about that.

1-2-13 WOD

Didn't get a chance to measure...it was too dang cold to take off my long pants and shirt, maybe tomorrow. But I felt pretty good about the WOD.

SKILL:
Med Ball Cleans

SWOD:
Front Squat
1 x 5 @ 60%  (65#)
1 x 5 @ 70% (75#)
2 x 5 @ 80% (85#)
(My max is 105...I have a lot of work to do with squats but felt good with these)


WOD:
For Time with an 16 min Cap:
21-15-9
Front Squats @ 95/65#
Situps
With no rest go immediately into
21-15-9
HSPU
Hang Clean @ 95/65#

It took me 13:22 to finish. I had to do box HSPU but everything else I did RX. I definitely need to work on squats. That took the most time for me. I also can't wait until summer when the bars aren't freezing cold and I can breathe without feeling like my lungs are going to explode. 

January Goals

December 31, 2013 – the first time I have ever shed tears over my body. I weighed before eating breakfast and am at the heaviest I’ve been, ever. 155 pounds. I took pictures in a sports bra and compression shorts at the box before our daily WOD. I didn’t look at the pictures until I got home and was disgusted saddened. Then, I tried to put on my favorite jeans and they were so tight I could barely breathe (although I was able to button them.) I cried for approximately 30 seconds before I decided crying was pointless and I just had to get serious in 2014. I’ve been doing crossfit 4-5 days a week since September, but I haven’t changed my diet up much, if at all. It’s noticeable. While I’ve gotten stronger, and have more defined muscles in my arms and back, nothing else has changed. I have to make a life change, especially in my diet. I drank my *last* soda last night (Whataburger dr. pepper with a greasy, cheesy patty  melt.) I think sodas are my biggest enemy in this battle, so I can’t give any when it comes to them. Instead of resolutions that I won’t keep, I’m making goals that I can work toward.

January Goals:

Down 5 pounds (or maintain same weight with a loss of inches)
WOD 5x/week (which may mean getting up at 5 for the morning WOD on Wednesdays)
Record every WOD with time/reps and weights for everything
25 pull ups. Every. Single. Day. (in addition to any that we do during a WOD)
Birthday cards. (I used to be good at this, no better time than January to be good again)
Get through January with no soda.
Run 3x/week, even if it’s cold. Schedule those days and keep the schedule.

I think this is a doable list and look forward to pushing myself.  Today I will do measurements and post them with today’s WOD and results. My “before” pictures have to wait until I have something to compare them too.