September 22, Thursday
Workout – Feel tired & unmotivated today. Staying up late reading my ibooks have been making me tired during the day.
WOD – modified “Annie” 25 cal row, 50 ab mat sit-ups, 20 cal row, 40 ab mat sit-ups, 15 cal row, 30 ab mat sit-ups, 10 cal row, 20 ab mat sit-ups, 5 cal row, 10ab mat sit-ups for Time. My Results: 13:14 minutes.
The WOD wasn’t too bad. I wanted to lay off my arms & legs a bit since I’ve been sore this entire week. I am still slow w/ the rower but I make up w/ the sit-ups. It was A, KK & I doing this WOD & I was dripping w/ sweat by the time I’d finished. Afterwards, I had A show KK & I how to do handstands again. KK’s never tried before & she was able to do it within 3 tries. That gave me motivation to try again & again. I was FINALLY able to get up on my own w/o any help!!! I was sooo excited. I still need practice to get myself more comfortable w/ the whole motion, but it’s definitely an awesome feeling knowing that I’ve finally got myself upright, on my own & I didn’t topple over! Then I had the trainer show me how to climb a rope. After getting my footing down, I attempted to climb up & I was able to climb halfway. I know I could have done more, but I wasn’t sure how I would get down, so I stopped halfway up. My technique for coming down was bad, so I have slight rope burn on my right shin now. But I’m ecstatic I was able to climb the rope on my first try. Yes another accomplishment for me. Even though I was tired & unmotivated before I got to CF, I left feeling awesome. It’s such a great pick-me-up on days like these.
Friday, September 23, 2011
Thursday, September 22, 2011
Crossfit Day 50
September 21, Wednesday
Workout – I still get super nervous before a WOD. And the longer the trainers take to get us started, the more nervous I get. Grrrr…I hate being so nervous, but I think that’s the beauty of CF. If you don’t get nervous, that means you’re not really challenging yourself anymore. My body has been sore this entire week, especially after the kb swings & box jumps. My right arm is still bruised up from the double unders. At least all the HIIT (high intensity interval training) is really working muscles that I wouldn’t normally use & that is why I’m always sore. It’s a good sore. I like it.
WOD – “Nasty Girls” 3 Rounds 50 Air Squats, 21 Pull Ups, 21 Ring Dips, 10 Hang Power Clean (42) for Time. My Results: 17:15 minutes.
The air squats were pretty easy. I get into a low squat & I just bounce up. The pull ups started out ok. I alternated w/ the ring dips half way to rest my arms a little. It worked pretty well until the last round. The pull ups are always difficult for me. I always have a feeling I’m not doing the hang power cleans properly, so I’m trying to be more aware of my form. I stayed w/ 42lb because I think any higher & I’ll definitely lose my form. Afterwards, we did 4 minutes plank. I was determined to stay upright as long as possible w/o rest. I did 3 minutes straight until my abs gave way. I rested 15 seconds, & then was up for the last minute. I’m proud I did 3 minutes straight! Others were impressed too, so it was awesome. I’ll aim for the total 4 minutes next time.
Workout – I still get super nervous before a WOD. And the longer the trainers take to get us started, the more nervous I get. Grrrr…I hate being so nervous, but I think that’s the beauty of CF. If you don’t get nervous, that means you’re not really challenging yourself anymore. My body has been sore this entire week, especially after the kb swings & box jumps. My right arm is still bruised up from the double unders. At least all the HIIT (high intensity interval training) is really working muscles that I wouldn’t normally use & that is why I’m always sore. It’s a good sore. I like it.
WOD – “Nasty Girls” 3 Rounds 50 Air Squats, 21 Pull Ups, 21 Ring Dips, 10 Hang Power Clean (42) for Time. My Results: 17:15 minutes.
The air squats were pretty easy. I get into a low squat & I just bounce up. The pull ups started out ok. I alternated w/ the ring dips half way to rest my arms a little. It worked pretty well until the last round. The pull ups are always difficult for me. I always have a feeling I’m not doing the hang power cleans properly, so I’m trying to be more aware of my form. I stayed w/ 42lb because I think any higher & I’ll definitely lose my form. Afterwards, we did 4 minutes plank. I was determined to stay upright as long as possible w/o rest. I did 3 minutes straight until my abs gave way. I rested 15 seconds, & then was up for the last minute. I’m proud I did 3 minutes straight! Others were impressed too, so it was awesome. I’ll aim for the total 4 minutes next time.
Wednesday, September 21, 2011
Crossfit Day 49
September 20, Tuesday
Workout – I’m nervous about this WOD. It’s a lot of everything. I think I have to poop!
WOD – 1000m Row, 80 Box Jumps (20”), 60 Kettlebell Swings (35lb), 40 Burpees, 20 HSPU (modified Box push ups) for Time. My Results: 21:29 minutes.
We started w/ Push Press 2-2-2-2-2 go for 2 RM. I did 42-53-53-53-53lb. Higher than what I did before so I’m happy w/ my progress. There were 14 people, so we had to do 3 rounds since there are only 6 rowing machines. I was in the 3rd round & had to wait 9.5 minutes to begin, which I was ok with considering I’m slow on the rowing machine. I figured I can catch up to the others w/ the other exercises. The 1st half of the box jumps went by fairly quickly. Then the last 40 took longer but I did them at a good speed. The kb swings went pretty well for the first 25, then I started slowing down but they weren’t too bad. I was dreading the burpees & I was right, they totally took everything out of me. I was nearly crawling towards the end. By the time I got to the box push ups, my arms felt like putty. I did 5 at a time, then rested a few seconds then continued. The WOD felt like it took forever to finish, but I am still happy w/ the time. It was definitely an exhausting WOD, so it feels awesome when you finish. We ended w/ 3x20 GHD Sit Ups.
Workout – I’m nervous about this WOD. It’s a lot of everything. I think I have to poop!
WOD – 1000m Row, 80 Box Jumps (20”), 60 Kettlebell Swings (35lb), 40 Burpees, 20 HSPU (modified Box push ups) for Time. My Results: 21:29 minutes.
We started w/ Push Press 2-2-2-2-2 go for 2 RM. I did 42-53-53-53-53lb. Higher than what I did before so I’m happy w/ my progress. There were 14 people, so we had to do 3 rounds since there are only 6 rowing machines. I was in the 3rd round & had to wait 9.5 minutes to begin, which I was ok with considering I’m slow on the rowing machine. I figured I can catch up to the others w/ the other exercises. The 1st half of the box jumps went by fairly quickly. Then the last 40 took longer but I did them at a good speed. The kb swings went pretty well for the first 25, then I started slowing down but they weren’t too bad. I was dreading the burpees & I was right, they totally took everything out of me. I was nearly crawling towards the end. By the time I got to the box push ups, my arms felt like putty. I did 5 at a time, then rested a few seconds then continued. The WOD felt like it took forever to finish, but I am still happy w/ the time. It was definitely an exhausting WOD, so it feels awesome when you finish. We ended w/ 3x20 GHD Sit Ups.
Tuesday, September 20, 2011
Crossfit Day 48
rudie2shoes vs double unders
Winner: double unders
September 19, Monday
Workout – I am extremely sore today. I’m not sure if it’s from last Friday’s WOD or if it’s from the 2.5 hours of Pilates I did this weekend, but whatever the cause, I’m SORE! My hips, thighs & glutes are tight. I have a suspicion it’s from all the squats & lunges I did last week @ CF. I am dreading today’s WOD. I hate double unders. They are the bane of my existence (that & burpees & wall balls & pull-ups & toes to bar and and and…).
WOD –50 Double Unders, 5 Pull-Ups (purple & red band), 40 Double Unders, 10 Pull-Ups, 30 Double Unders, 15 Pull-Ups, 20 Double Unders, 20 Pull-Ups, 10 Double Unders, 25 Pull-Ups for Time. My Results: 18:21 minutes.
We started w/ Back Squats today. 3-3-3-3-3. I did 65-85-95-105-110lb. 110lb is my personal best thus far. I felt like I could have done at least 115lb so I think that will be my next goal. We started the WOD & I struggled a bit w/ the double unders. I had to take my shoes off, yet again, to do them. I would get a good 10 or so in, then struggle w/ one for the next 10 tries. I kept whipping myself on the arm too. The 5 pulls ups were decently easy, but as the numbers increased, the more I struggled. The next few rounds of double unders got easier as the numbers went down. The last 2 sets of pull-ups (20 & 25 reps) really got to me. I would do 5, then 2, & then start doing 1 & rest, then 1 more, then rest. It took me forever, but I finished them the best I could.
Monday, September 19, 2011
Crossfit Week 11 Summary
Results – I had a pretty good week of workouts. I feel soreness all over & I feel like I’m really challenging myself & really upping my workouts. It was definitely more intense this week & I feel like my CF gym is really stepping up to make the upcoming WODs more challenging to us. I’ve noticed the muscles on the outer side of my thighs are pretty hard, although it’s not noticeable unless you touch it. I feel my legs are stronger. I still have issues w/ my right shoulder & biceps, but I hope it eventually heals & gets stronger. I have reluctantly declined to play in an 8 month woman’s vball league due to my injury, which frustrates the heck out of me, but I would rather get my arm back to 100% than to ruin it some more w/ vball. *sigh* This is the price I have to pay for loving the game of vball. I have not gained or lost any weight, but I have gained muscles. So I think I probably lost a tiny bit of weight to accommodate the gain in muscles (since muscles weight more than fat). Or maybe I’m just imagining the muscle gain. Hehee Well, whatever it is, I’ve stayed the same weight, so I’m happy about that. I still need to work on my poor eating habits. I’ve been craving all things fried & bad for me & I feel like I’m a bit out of control. I need to put the smack down on myself, but so far it’s not working. *sigh*
Weekend of Week 11
September 17, Saturday
Workout – I attended the Women’s Health Fair at South Street Seaport w/ the intention of taking some of the classes they offered, but since I was w/ my mom, aunt & cousin, we didn’t do any workouts. The event was really small & there were little to no freebies. They only gave out Women’s Health magazine & tote, Everlast - energy bars, cheap bag & keychain; American Cancer Society shoe laces; Summer's Eve - tanktop & wipes; Crest mouth wash & water. It wasn’t that great.We did a lot of walking around in the city though since it was a nice day out. Walk 1.85 miles.
September 18, Sunday
Workout - 2.5 hours of Pilates @ Movements Afoot. Walk 3.75 miles.
Workout – I attended the Women’s Health Fair at South Street Seaport w/ the intention of taking some of the classes they offered, but since I was w/ my mom, aunt & cousin, we didn’t do any workouts. The event was really small & there were little to no freebies. They only gave out Women’s Health magazine & tote, Everlast - energy bars, cheap bag & keychain; American Cancer Society shoe laces; Summer's Eve - tanktop & wipes; Crest mouth wash & water. It wasn’t that great.We did a lot of walking around in the city though since it was a nice day out. Walk 1.85 miles.
September 18, Sunday
Workout - 2.5 hours of Pilates @ Movements Afoot. Walk 3.75 miles.
Crossfit Day 47
September 16, Friday
Workout – I’m excited about doing the farmer’s carry again but w/ a heavier weight. I did well w/ the 52lbs last time so I’m trying to up it to 60lb this time. I’m not looking forward to the lunges though. This WOD seems tougher than it sounds.
WOD – 300m Farmer’s Carry (60), 300m Overhead Walk (25 – no running), 300m Walking Lunge, 300m Sprint for Time. My Results: 21:30 minutes.
I used 2 dumbbells (30lb each) for the farmer’s carry. The db kept sliding forward so I had to put it down quite a few times to get a better grip. I had my workout gloves on, but they only helped so much. I prefer carrying the kettlebells over carrying dumbbells. The overhead walk w/ 25lb plate overhead w/ locked out arms was extremely difficult for me. My arms/shoulders are weak, so I had to stop often to rest my arms. I was 2nd to last (out of ~14 ppl) by the time I finished the Overhead Walk. I brought knee pads to do the walking lunges, which helped me extremely. I was able to do my lunges w/o having to worry about hitting my knees on the concrete or into rocks/pebbles on the ground. I was off & lunging. I was able to pass ~4 girls, then a guy, & then B who was my main target to pass. The rest were too far ahead of me. It took about 150-200m before I passed B, but once I did, I was able to finish w/ some satisfaction. I thought my legs wouldn’t cooperate for the final sprint, but it did & I again passed those people who were still lunging. It was a brutal WOD. My hips & butt are tired, but I’m happy I came back from being 2nd to last to coming in somewhere in the middle of the pack. Every little bit is an accomplishment for me.
Workout – I’m excited about doing the farmer’s carry again but w/ a heavier weight. I did well w/ the 52lbs last time so I’m trying to up it to 60lb this time. I’m not looking forward to the lunges though. This WOD seems tougher than it sounds.
WOD – 300m Farmer’s Carry (60), 300m Overhead Walk (25 – no running), 300m Walking Lunge, 300m Sprint for Time. My Results: 21:30 minutes.
I used 2 dumbbells (30lb each) for the farmer’s carry. The db kept sliding forward so I had to put it down quite a few times to get a better grip. I had my workout gloves on, but they only helped so much. I prefer carrying the kettlebells over carrying dumbbells. The overhead walk w/ 25lb plate overhead w/ locked out arms was extremely difficult for me. My arms/shoulders are weak, so I had to stop often to rest my arms. I was 2nd to last (out of ~14 ppl) by the time I finished the Overhead Walk. I brought knee pads to do the walking lunges, which helped me extremely. I was able to do my lunges w/o having to worry about hitting my knees on the concrete or into rocks/pebbles on the ground. I was off & lunging. I was able to pass ~4 girls, then a guy, & then B who was my main target to pass. The rest were too far ahead of me. It took about 150-200m before I passed B, but once I did, I was able to finish w/ some satisfaction. I thought my legs wouldn’t cooperate for the final sprint, but it did & I again passed those people who were still lunging. It was a brutal WOD. My hips & butt are tired, but I’m happy I came back from being 2nd to last to coming in somewhere in the middle of the pack. Every little bit is an accomplishment for me.
Friday, September 16, 2011
Crossfit Day 46
September 15, Thursday
Workout – I feel pretty good today. I’m going to do a Navy Seals workout w/ D today. I’m scared because it sounds super hard.
WOD –Navy Seals workout –4 Rounds 2 Rounds 400m Run, 50 Burpees, 50 Jumping Lunges, 50 Pull-Ups (red/purple), 50 Jumping Squats (+ 400m Run at the end) for Time. My Results: 47:20 minutes.
D & I decided to try to do 2 Rounds & then added an extra 400m to finish. It was a really tough workout. My legs felt like putty during & afterwards. I can’t believe it took me over 47 minutes just to finish 2 rounds. Imagine I had attempted 4 rounds, that would have taken over 1.5 hours! That’s just nuts! D made me practice my hand stands again. I reluctantly went to the wall. A was there & she used to be a gymnast & she coached for 8 years, so she helped me get over my fear of hopping into my arms & then swinging my legs up. I was getting closer & closer each time. I got more comfortable w/ it & I was finally able to get up on my own! I mean, sure, I didn’t stay up for long, but I think w/ more practice I would be able to. It’s so exciting!!! I’m ecstatic about it. It’s another small accomplishment for me. I’m super excited to practice it some more until I get comfortable w/ it.
Workout – I feel pretty good today. I’m going to do a Navy Seals workout w/ D today. I’m scared because it sounds super hard.
WOD –Navy Seals workout –
D & I decided to try to do 2 Rounds & then added an extra 400m to finish. It was a really tough workout. My legs felt like putty during & afterwards. I can’t believe it took me over 47 minutes just to finish 2 rounds. Imagine I had attempted 4 rounds, that would have taken over 1.5 hours! That’s just nuts! D made me practice my hand stands again. I reluctantly went to the wall. A was there & she used to be a gymnast & she coached for 8 years, so she helped me get over my fear of hopping into my arms & then swinging my legs up. I was getting closer & closer each time. I got more comfortable w/ it & I was finally able to get up on my own! I mean, sure, I didn’t stay up for long, but I think w/ more practice I would be able to. It’s so exciting!!! I’m ecstatic about it. It’s another small accomplishment for me. I’m super excited to practice it some more until I get comfortable w/ it.
Crossfit Day 45
September 14, Wednesday
Workout – My shoulders are tired today from the Sumo deadlift high pulls. I really should have used a heat pack last night, but I got distracted w/ the ipad. It’s totally my fault, now my shoulders are paying the price of it. Tonight’s WOD has cleans & ring dips, which means more upper body work, which I’m not looking forward to, but I’ll do it because I’m very disciplined in the sense that if I’ve paid for it already, I better make good use of it (i.e. my CF membership). I’m just so annoying sometimes ain’t I?!? *sigh*
WOD – (same as 8/10/11) “Elizabeth” – 21-15-9 reps Squat Cleans (42), Ring Dips (blue) for Time. My Results: 10:39 minutes.
Clean practice for 10 minutes. Then we went into the WOD. It was really humid & hot in the gym so I was already sweating before the WOD. Then when we started doing the Squat Cleans, I was dripping sweat all over the place. I think CF is making me sweat a lot more than I normally do. I was able to finish before the other 3 girls, but 2 of them were using 63lbs which is way too much for me. I checked my results from 8/10 & I was 12 seconds slower today than I was back then. I’m not sure if it was because of the heat or what, but I wish I was able to do it slightly faster. Oh well, next time. We did 50 Toes to Bar afterwards. I can only do them 1 at a time & then I’d have to rest on the box. I tried to do 2 in a row & came really close but I still can’t completely get it. I was proud of myself that I did 50 even though it took a really long time.
Workout – My shoulders are tired today from the Sumo deadlift high pulls. I really should have used a heat pack last night, but I got distracted w/ the ipad. It’s totally my fault, now my shoulders are paying the price of it. Tonight’s WOD has cleans & ring dips, which means more upper body work, which I’m not looking forward to, but I’ll do it because I’m very disciplined in the sense that if I’ve paid for it already, I better make good use of it (i.e. my CF membership). I’m just so annoying sometimes ain’t I?!? *sigh*
WOD – (same as 8/10/11) “Elizabeth” – 21-15-9 reps Squat Cleans (42), Ring Dips (blue) for Time. My Results: 10:39 minutes.
Clean practice for 10 minutes. Then we went into the WOD. It was really humid & hot in the gym so I was already sweating before the WOD. Then when we started doing the Squat Cleans, I was dripping sweat all over the place. I think CF is making me sweat a lot more than I normally do. I was able to finish before the other 3 girls, but 2 of them were using 63lbs which is way too much for me. I checked my results from 8/10 & I was 12 seconds slower today than I was back then. I’m not sure if it was because of the heat or what, but I wish I was able to do it slightly faster. Oh well, next time. We did 50 Toes to Bar afterwards. I can only do them 1 at a time & then I’d have to rest on the box. I tried to do 2 in a row & came really close but I still can’t completely get it. I was proud of myself that I did 50 even though it took a really long time.
Wednesday, September 14, 2011
Crossfit Day 44
September 13, Tuesday
Workout – I’m not sure how I’ll do on the 1500m run, but I’ll try my best. I hope everyone won’t be sprinting because I don’t want to fatigue so much that I am barely running at the end. We’ll see how it goes.
WOD – 1500m run for Time. My Results: 7:03 minutes. Rest 5 min. 7 Rounds 5 Sumo Deadlift High Pull (42), 7 HSPU box push ups, 9 Box Jumps (24″) for Time. My Results: 11:20 minutes.
There 7-8 of us at the class, w/ only 3 girls. DD did rowing instead of running because she has a problem breathing outdoors. So B & I were outside running w/ the boys. We were both behind the guys. B was slightly behind me the whole time. I was able to finish in a pretty decent time (in my opinion). Then we had a 5 minutes rest. Everyone started their WOD at different times depending on how fast/slow you finished your run. I upped my Sumo deadlift high pulls from 33lb to 42lb. I think I can do more next time. I modified the HSPU by using a box to do my push-ups. The Rx for box jumps was 24” for girls, so that was an increase for me. I only missed the box twice & luckily didn’t kill/injure myself. *whew* I was dripping w/ the sweat the entire WOD. And my clothes were soaked through w/ my sweat. Oh, it was disgusting. I finished everything at 23:23 minutes, but this included the 1500m run & the 5 minute rest, so the WOD took me 11:20 minutes, but it felt much, much longer than that. With the way I was sweating, you would have thought I was working out for a good hour. CF really is high intensity, isn’t it?!? It felt good to finish.
Workout – I’m not sure how I’ll do on the 1500m run, but I’ll try my best. I hope everyone won’t be sprinting because I don’t want to fatigue so much that I am barely running at the end. We’ll see how it goes.
WOD – 1500m run for Time. My Results: 7:03 minutes. Rest 5 min. 7 Rounds 5 Sumo Deadlift High Pull (42), 7 HSPU box push ups, 9 Box Jumps (24″) for Time. My Results: 11:20 minutes.
There 7-8 of us at the class, w/ only 3 girls. DD did rowing instead of running because she has a problem breathing outdoors. So B & I were outside running w/ the boys. We were both behind the guys. B was slightly behind me the whole time. I was able to finish in a pretty decent time (in my opinion). Then we had a 5 minutes rest. Everyone started their WOD at different times depending on how fast/slow you finished your run. I upped my Sumo deadlift high pulls from 33lb to 42lb. I think I can do more next time. I modified the HSPU by using a box to do my push-ups. The Rx for box jumps was 24” for girls, so that was an increase for me. I only missed the box twice & luckily didn’t kill/injure myself. *whew* I was dripping w/ the sweat the entire WOD. And my clothes were soaked through w/ my sweat. Oh, it was disgusting. I finished everything at 23:23 minutes, but this included the 1500m run & the 5 minute rest, so the WOD took me 11:20 minutes, but it felt much, much longer than that. With the way I was sweating, you would have thought I was working out for a good hour. CF really is high intensity, isn’t it?!? It felt good to finish.
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