Crossfit Day 112

February 1, Wednesday

Workout – My upper body is super sore today from the push jerks. I knew the weight would do this to me, but I am slowly working on my upper body strength. I also need to work on flexibility.

WOD –”Nate” 20 minute AMRAP 2 Muscle Ups (sub 6 Pull-Ups (purple & unassisted) & 6 Ring Dips (red)), 4 HSPU (sub Box Push Ups), 8 Kettlebell Swings (53lb). My Results: 7 Rounds + 4 Pull Ups.

We were to challenge ourselves during this AMRAP. If we used red band for pull-ups, we would go down to the purple band, same for ring dips & HSPU (remove a mat if you use 1, etc). I did the first 6 rounds w/ the purple band for pull-ups. B told me that it’s easier w/o a band, so for the 7th round & the last 4 pull-ups, I tried unassisted. This is the first time I’ve ever done unassisted pull-ups in any WOD, so I was pretty proud of myself. Sure I didn’t do them consecutively, but I tried & got them one at a time & I’m pretty proud of myself! I used red band for ring dips & they were still pretty tough on my arms, but I was able to do them properly. I went w/ the 53lb KB this time. It’s my first time trying them & it was definitely challenging since it’s nearly ½ my entire body weight, but I think I did fairly well w/ them. So this was a very challenging WOD for me & I’m pretty happy w/ the results. We finished w/ 90 seconds Hollow Hold. They are rough!

Crossfit Day 104

January 12, Thursday
Workout – I didn’t feel like going today either. I feel a bit unmotivated when there isn’t a set WOD to do. I don’t feel like working on anything. Am I in a funk?

WOD – Nicole Bday 12 minute AMRAP 12 Ring Dips, 29 Jumping Lunges. My Results: 6 sets + 8 Ring Dips.

My arms were getting pretty tired from the Ring Dips. And the 29 jumping lunges were brutal, but I think I did pretty decently. It took about 2 minutes per rounds, so it wasn’t too bad.

Crossfit Day 100

January 4, Wednesday
Workout – I am so sore today from yesterday’s WOD. This is what happens when you’re away for 2 weeks. I feel good that I’m back at CF, but walking down the stairs is a killer on my quads. My abs are sore too.

WOD – “Cindy ” 20 min AMRAP 5 Pull Ups (red), 10 Push Ups (knee), 15 Air Squats. My Results: 13 sets + 3 pull ups.

Today is my 100th day at Crossfit! WhooHoo! It took me 6 months to get here, but it feels great that I’ve kept up w/ this for so long. Today was definitely a rough WOD. Luckily the pull ups were only in increments of 5. The push ups got really rough even though I did them on my knees. The air squats are pretty easy for me, so I flew by those. By the end of it all, I just couldn’t feel my arms anymore. They were rough. We finished w/ 1 min of Hollow Hold. I hate them w/ a passion.

Crossfit Day 93

December 6, Tuesday
WOD – 10 min AMRAP - This workout is an increasing ladder rep scheme. Your first set will be 5 burpees & 10 double unders. After that you move to 10 burpees & 15 double unders, then 15 burpees & 20 double unders. You keep going until you reach 10 minutes. My Results: 30 Double Unders + 3 Burpees.
We started w/ Back Squat – 1×20. I used 83lb & it got heavy by the 10th rep. For today’s WOD, it doesn’t sound too hard but it got really tiring really fast. The burpees were a killer, like usual. I messed up pretty badly w/ the first 10 double unders & was really kicking myself for not warming up properly. I was still doing them while others were finishing their 2nd round. But I kept going & got progressively better. I finished doing 25 Burpees & 30 DUs, then started on the next 30 burpees, but only got 3 reps in before the 10 minutes was up. I’m still happy w/ the results. We finished w/ 2 x 30 Hip Extensions

Crossfit Day 89

November 29, Tuesday
Workout – I didn’t really feel like going in today, but since we’re doing Front Squats before the WOD, I really wanted to work on my goal. I want to achieve at least one of my goals this year & figured today would be a good time.

WOD –12 min AMRAP 5 Hand Power Clean (42lb) , 10 Ring Dips (blue), 20 Double Unders. My Results: 7 sets + 5 HPC + 8 Ring Dips.

We first worked on Front Squats – 3-3-2-2-1-1 starting at 1RM. I worked w/ B! since we use similar weights. We practice a bit w/ 65lb. P showed us how to push the bar further up our shoulders & right into our neck so we’re barely breathing. I ended up trying that & kept my head up & it worked so much better than when I was looking down at my knees. We ended up doing 84-95-100-105-110-115lb. B! initially failed at 115lb, so I went after her & did it. She tried again & was able to do it! YAY! So I met one of my white board goals for this year, to do 115lb on Front Squats. YIPPEE! Now I have to work on my 50 Double Unders & 145lb Deadlift before yearend. YIKES! The 12 min AMRAP wasn’t too bad. I think I can move up in weight for the Hang Power Clean & possibly change to the red band for the Ring Dips. I’ll have to see how my shoulder feels. Otherwise, I think I did pretty well w/ the Double Unders & for the WOD overall.

Crossfit Day 87 | Last Day of Nutrition Challenge Day 44

November 22, Tuesday
Workout – Today is the last day of the Nutrition Challenge. I’m excited that it’s over, but sad at the same time. I did get used to eating this way & it’ll be hard to incorporate everything back into my diet now. It had its frustrating moments but I did enjoy cooking & trying out new recipes. It was definitely challenging & trying at times, but I got through 44 days w/ only 5 cheats. I’m pretty proud of myself. I weighed in before the WOD. My starting weight on 10/7/11 was 116.6lb. My ending weight on 11/22/11 is 113.2lb. I lost a total of 3.4lbs!!! With some fancy calculations, I lost 2.9% of my total body weight. I was SHOCKED because I didn’t feel like I lost any weight & I’m amazed because I don’t lose weight easily. I basically lost an average of 0.5lb a week. Wow. No one thought I had any weight to lose, even myself. I was okay w/ the weight I was before & I’m okay w/ the weight I am at now. I just wanted to see some changes to my mid-section since that’s the area I wanted to see results. I have more definition of a waist, but it’s only slight. I think I might try to keep going w/ this diet, but slowly incorporate back some things because there are just too many restrictions w/ the Whole30 diet. I am still shocked by the results & surprised this diet really does work even though I feel like I’m ingesting the same or more calories per day. I guess you’ll never know unless you try it out. I’m glad I tried it & challenged myself. I feel pretty darn good about myself now that I am done & am happy that I do have enough dedication & drive to finish the challenge.

WOD –Katie’s Bday 1) 5 min AMRAP – 11 Pull Ups (red) & 22 Double Unders. My Results: 3 sets + 3 Pull Ups. Rest 1 minute. 2) 5 min AMRAP – 11 Ring Dips (blue) & 22 Box Jumps. My Results: 3 sets + 19 Ring Dips/Box Jumps. Rest 1 minutes. 3) 5 min AMRAP – 11 KB Swings (35lb) & 22 Reverse Lunges for Reps. My Results: 4 sets + 9 KB Swings.

I used the red band for pull ups & I was able to do at least 7 in a row w/ the kipping motion. That’s more than I’ve ever done, so I’m getting stronger, slowly, but surely. I didn’t do too well w/ double unders but after a little while, I got the hang of it. For the 2nd AMRAP, I did the best out of everyone in my class, although I did have the blue band to aid my ring dips. I do pretty well w/ the box jumps & I can do them faster than the others in my class, so I’m pretty psyched by that. The last AMRAP also went really well. I breezed through the KB swings & the reverse lunges weren’t too bad. Again, I did the best out of everyone in my class so that made me a happy camper. That was a great way to end the rainy day. We finished by doing 4 minutes of front planks. I held it for 2 minutes straight & couldn't hold it any longer. I finished the rest  in 30 sec increments.

Crossfit Day 83 | Nutrition Challenge Day 37

November 15, Tuesday
Workout – I’m still feeling a bit unmotivated today, but I’m going to force myself to go in anyway. I felt like I could have done better at yesterday’s WOD, but I was feeling sluggish. I hope today is a little better. I am going insanely mad due to the Nutrition Challenge. I have had PMS for a whole week prior to my period & I NEVER get PMS, so it’s definitely the foods I’m eating (or not eating) that’s causing me to be emotional. I don’t think this is a good thing. I want this challenge to be over already, but there’s another week left, which is completely maddening. I want to eat everything I can’t eat right now!!!

WOD – 20min AMRAP 4 HSPU (modified box push ups), 6 Ring Dips (blue), 8 KB Swings (70/53 35), 10 Toes to Bars. My Results: 8 sets + 4|6|8|4.

I did decent for today’s WOD. The Toes to Bars were the toughest for me to do. The rest were simple & low reps so they were easy. I took a long time to do my toes to bar. I hate them because my arms are so weak & I get tired very easily when I just hang on the bar. I was able to do 3 in a row, but then I can only do 1-2 after that. I need to keep getting stronger because it’s taking me too long to do them.

Crossfit Day 78, Nutrition Challenge Day 29

November 7, Monday
Workout – I’m feeling unmotivated today. I seriously think I’ve been away from CF way too long that I don’t even really care to go back. I think (hope) it’s just mood swings. I’ve been pretty good about cooking over the weekend so I’ll have food for the work week, but again, the weekends are absolute killers for me. I hate sitting there & watching others eat while I munch on nuts or bananas. It’s such torture. I shouldn’t even go w/ them, but sometimes I have no choice. This Nutrition Challenge is driving me bonkers. It’s the 5th week now & I think I’m nearing my breaking point, but I’m trying to keep strong & continue w/o cheating.

WOD – 12 minute AMRAP – 9 Kettlebell Swings (35lb), 12 Hand-Release Push-Ups, 15 Box Jumps (20") for Time. My Results: 6 sets + 9|12|4 box jumps.

Back Squats 5 sets of 3 reps starting at 80% 1RM. I was able to do: 78-93-103-113-123lb today. It was not my best (135lb) but I didn’t feel like I could handle anymore today. The cold weather is making me take forever to warm up so my body is still cold. If it were warmer, I think I would have been able to do 135lb again. I’m still happy w/ my back squats though. My goal for the 12 minute AMRAP was to do at least 6 sets, which I was able to do. The 1st set took me 1:30 minutes, so I estimated my time will only increase as I fatigue, so 6 sets would be a good goal. I wish I could have finished the 7th set, but I got as close as I can. The hand-release push-ups take a lot out of me. The kb swings & box jumps went smoothly. I practice a few kipping pull ups afterwards. I can do 2 in a row, but I’m hoping I can continue to get a few more in a row w/ more practice. I finished w/ 60 GHD Sit-ups.

Crossfit Day 75, Nutrition Challenge Day 19

October 28, Friday
Workout – Another AMRAP today. I was thinking I probably shouldn’t have done Monday’s WOD last night because I did box jumps as well, but that’s ok, I think my body can handle it.

WOD – 15 minute AMRAP – 9 Deadlift (155/105 85), 12 V-Ups, 15 Box Jumps (24”/20”). My Results: 7 sets + 7 deadlifts.

I was aiming to do 95lb deadlift, but then the trianer told me I should do 50% of my max (125lb), which is 62.5lb, but I thought that was too little weight, so we settled on 85lb. The deadlifts were making my left knee feel a bit funny & not in a good way, so I was really careful w/ them. The v-ups weren’t too bad when you do only 12 of them at a time, & the box jumps are still one of my strong points. I was proud to do a little over 7 sets. We finished w/ 2 minute Hollow Holds, which hurts like a mofo. I was able to do 1 minute straight & the rest in 10 seconds spurts. Oh how it makes my neck strain.

Crossfit Day 74, Nutrition Challenge Day 18

October 27, Thursday
Workout – Since I missed Monday’s WOD, I decided I’m going to do it today. I am doing okay w/ the Nutrition Challenge. I don’t feel any differently actually. I doubt I’ve lost any weight, although I haven’t weighed myself this whole time & I refuse to until the end of the challenge. I eat tons of foods, especially meats, veggies & fruits. I haven’t cut down on my fruit intake because I like them for snacks. I know they have carbohydrates & sugars, but I still feel like I need them. I should try to limit my fruit intake though. Maybe that would make the difference, but I get so hungry throughout the day if I don’t snack constantly. I don’t eat as much nuts as some people, which is a good thing because they’re good for you, but you can pack on some major calories eating them if you have no self-control.

WOD – 20 minute AMRAP 10 Ring Rows, 10 HSPU Box Push-Ups, 10 Burpee Box Jumps (20"). My Results: 7 sets + 10 ring rows + 10 Box Push-Ups.

It was pouring rain today so there were very few people at CF. I was the only one doing a WOD, which was ok. I still tried to push myself & do the best I can. I was happy w/ my results. It was my first time doing Burpee Box Jumps, but I think they went fairly well. You start off w/ a normal burpee & when you get up, instead of doing a jump & clap, you jump onto the box. It does get tiring, but I like box jumps. I was tired after the 20 minutes, but it felt great to finish. I practiced some hand stands again, but didn’t do too well. I notice that from time to time, after I attempt a hand stand, I see tiny stars. I think it’s my body not being used to being upside down. I don’t like the stars. This was the 2nd time I’ve seen them. I wonder when I won’t struggle w/ hand stands anymore. *sigh*

Crossfit Day 67, Nutrition Challenge Day 8

October 17, Monday
Workout – I’m happy I was able to cook foods yesterday so I’m not starving today & I won’t be wasting a lot of time during the week to cook & end up eating dinner extremely late. I’m feeling okay today w/ the Nutrition Challenge. It’s Monday so I usually have tons of food, but come Friday, the stash usually dwindles & I end up not having enough food to last me the day. I will try to ration the best I can but those sweet potato fries, although not baked to the way I would like, are still mighty yummy.

WOD – 30 Wall Balls (8lb), 30 Box Jumps (20”), 30 KB Swings (35lb), 30 Burpees, 30 Pull-Ups (red) – Part 1 – 3 minute AMRAP, 1 min rest, Part 2 – 5 minute AMRAP, 1 min rest, Part 3 – A for Time. My Results: Part 1 – 40 reps, Part 2 – 75 reps, Part 3 – 15:19 minutes.

The air is crisp & cool now, which means it’s downright COLD for me! I hate this weather. The gym was freezing to me & I wasn’t really warmed up before we started the WOD because it was just so cold in there. We did the 3 min AMRAP & the wall balls were killing me. I just couldn’t get it over the line & had to re-do them. It was so frustrating. I was the last one out of 6 people to finish them to get to the box jumps. When the 3 mins were up, my throat was burning from the cold air. I needed water to help me breathe properly. Then it was onto the 5 min AMRAP. The wall balls were brutal again, but I whizzed through the box jumps faster than everyone else. It’s one of my few strong exercises. I was happy I got to the kb swings. I was happier this time w/ my performance, but my throat was still burning from the cold air. More swigs of water for me, which I almost never do during a WOD. Then it was onto doing the entire WOD for Time. I was able to control my wall balls & get it over the line & hit the wall each & every time, so I didn’t struggle at all this time. I had brief rests in between to ensure I didn’t get air balls. I actually finished it 2nd this time! Whoo hoo. I was tired for the box jumps, but I did my thing steadily & finished it before anyone else. Off to do the kb swings & I was getting even more tired so I rested every few reps, but I finished that before anyone else & then got to the darn burpees. Gosh I really do hate them. I was nearly crawling on the floor, but still finished & was the first up for the pull-ups. I am still using the red band because I don’t think my shoulder can handle it. I got through about 10 before anyone else was on the bars. Then I had to rest after every one pull-up because my arms were failing me. K, the only guy there finished before me, but I wasn’t too far behind. Afterwards, I just couldn’t feel my upper arms anymore. It was pretty brutal. I did 3x20 GHD Hip Extensions afterwards to stretch myself out a little bit.

Crossfit Day 52

September 23, Friday
Workout – I’m still feeling unmotivated & tired today. I’ll force myself to go to CF, but I know I always feel 100x better once I’m done w/ my WOD, so it’s always worth the effort.

WOD – 30 minute AMRAP – 300m run, Max Rep Toes to Bar, 300m run, Max Rep Hand Release Push-Ups, 300m run, 50 Double Unders.

My Results:	1st Round	2nd Round	3rd Round	Totals
Toes to Bar	4	4	3	11
Hand Release Push-Ups	40	22	22	84
Double Unders	50	50	9	109
Run	900m	900m	900m	2700m

It was drizzling outside, but we still went out to do our run. My sneakers were getting soaked from the rain & the floor inside the gym was getting damp. I still have to take my sneakers off when doing double unders because it’s so much easier to do that way. I also put a vball knee pad over my right arm so the double unders don’t whip lash my arm anymore. It helped tremendously. I am still working on my toes to bar. They are difficult for me because I get tired from hanging on the bar for too long. I was able to do at least 2 in a row (w/ my toes completely touching the bar) while the others were really, really near the bar, but didn’t touch, so that’s still an improvement for me. The HRPU were okay. We weren’t allowed to do them on our knees so I tried my hardest to keep my back in plank position, but when you’re tired, it’s pretty darn hard to do that. I figured I can do more HRPU compared to Toes to Bar so I took my time w/ the HRPU. By the time I was done w/ them & off on my 300m run, my arms were so sore that I could barely move them on my run. The double unders went ok for me. I think I’m getting better at them. The WOD was long but it went by faster than I though. For the last run, I wanted to get back inside to at least start my last set of double unders, so I sprinted that last 300m. I passed Desiree & Maureen & got a moving on my double unders. That was kind of exciting. The last of my energy was completely drained by that, but it still felt great. I do have to admit the WOD was pretty exhausting.