Go hard or go home!

I am really sore today, I think it's because I havent been able to do squats in 3 weeks, and I did snatch's, OH squats and front squats yesterday as part of my 5-3-1.  Hopefully today's workout will work some of the lactic acid out of me!  I am actually looking forward to it.  Helen is who we are doing, and I really want to beat my old time. 

Yesterdays wod:
3 RFT
5 clean n jerk 65#
100 SU's
15 sit ups
100 SU's
5 clean and jerk
Time: 8:53

Push past the pain

I tried to get in a few good wods this weekend even though it was freezing to me yesterday!  I am still undecided if I want to do the Whole 30, or just get back to clean eating.  I have a few more days to decide.

Thursday's Wod
800 m row
WOD
3 RFT
25 floor wipers 45#
25 kb swings 50#
25 push ups
Time: 13:04

Sunday Wod:
5 RFT
250 m row
200 m run
20 sit ups
Tiime: 15:52 (45 seconds faster than on 12/10)

Then start of my 5-3-1 series
deadlifts
5-5-5
165-190-215
strict press
5-5-7
50-55-60
back squat
5-5-8
75-90-100

Whole 30 for the first of the year?

I'm going back and forth trying to decide if I want to do the Whole 30 for the month of January, or just try and start eating clean again.  I need to do something, I have been on a fast food dinner binge for a month now!  I think if I can get a few people to do it with me, that way we are accountable (i.e. every time we cheat we have to do 50 burpees), then we might stick to it.  I had a friend try it and she said that it didnt do anything for her, but I've read other peoples accounts of it and they have felt great and lost weight.  I'll keep you posted with what I decide!
Yesterdays Wod:
200 m farmers carry 35#
200 m OH plate 35#
200 m sprint
50 burpees
200 m sprint
Time: 10:34

You get out of it what you put in

Yesterday we did "Nicole".  I wasnt looking forward to it since I still cant do unassisted pullups and my cardio is somewhat lacking.  I surprised myself with the fact that I ran all of my 400 m runs, even when I wanted to walk it, I pushed myself and ran.  And during the last two minutes, when I felt someone on my heels, I made myself sprint to the finish.  I managed to do 47 pullups with a thin blue band.  I felt strong on my pullups, I was able to put more force and effort into them than I have before.  So I know that if I keep trying, I will get my kipping pullups down!

Nicole
AMRAP 20 min
400 m run
max pullups
Total 47

Photo courtesy of Rx star

New Deadlift PR 250#

I went into yesterday's deadlift max attempt a little bit nervous.  I had not done a max deadlift in over 2 months, and I was afraid that some of my strength had gone since I hadnt been working out as regularly as before.  To my surprise I got a new pr of 250!  Thats 20lbs more than my last pr!  I was super excited, and cant wait to increase it even more.

Deadlift max
1-1-1-1-1
250#

Wod:
3RFT
5 push press, 30# db's
10 box jump burpees
15 sit ups
Tiime: 5:55

 Photo courtesy of RX star.

Everything is possible

Everything is possibe if you put your mind to it.  Stop saying I cant, and start saying I will.  I will get a pullup, I will not complain.  I will do it!

Friday WOD:
4 rft
15-12-6
Deadlifts 95#
Power clean 55#
push press 55#

This was my first time doing "heavy weight" lifting in a while so we get the wait somewhat scaled.  I should have gone up because it was way too easy.
Time: 10:00

Saturday:
5 RFT

200 m run
100 SU’s
10 box jumps
8 pullups
10 push press
12 sdhp
Time: 26:12

Yesterday we did a times mile run.  I was nervous about it since I havent done a mile since August.  But I got a pr of 1 min!  Hey I'll take whatever pr I can get! :-)

1 mile for time: 8:58

WOD:
3 rft
20 kb swings 50#
20 sdhp 50#
20 box jumps 20"
Time: 15:38

That 50# kb is no joke! And box jumps are not my strongest skill. I still cant get the fluid movement of jumping off and then right back on. 

Pullups are my nemesis

I am slightly frustrated that I still am not able to get a kipping pullup.  My goal for this month to finally get one down. It seems so easy when I watch everyone else.  I am going to practice every day until I get one!  I will keep you posted as to how it's going!

Tuesday's Wod:
Sill work, power clean 3x5 for form, 90#
3 rft
200 m run
5 pullups
10 box jumps
15 pushups
10 db thrusters (I did push press) 25#
Time: 13:54

Respect

WOD:

5 RFT
10 OH plate lunges
5 power cleans
10 HSPU
10 dead lifts
10 knees to chest plyo jumps
Time: 11:44

Courtesy of http://crossfitlisbeth.com/

You’ve got to respect the barbell.

Respect the kettlebell.

Respect the double-under, the L-sit, the unassisted pull-up.
Respect the platform — keep it clear of extra plates. Respect your platform mates — spot them in case they fail.

Respect the place where you CrossFit. Stow your gear. Line things up. Throw out the trash.

Respect your body: don’t put garbage into it. Respect your mind: don’t put garbage into it. Respect your heart: don’t let folks trample all over it.

Sounds easy, huh? Try it today, from beginning to end. Sunrise to sunset, treat every person you meet with respect, treat everything with respect. Treat your gym with respect. Even treat your enemies with respect. See what happens.

Heavy on the cardio!

I had 6 days straight of workouts this week, so Sunday was my day off!  Here are Friday and Saturday's Wods.  Lots of cardio!

Friday wod:

5 RFT
250m row
200m run
20 sit ups
Time: 16:38

Sat wod:
2 RFT

8 pushups
200 m sprint
8 squats
200 m sprint
8 sit ups
200 m sprint
8 burpees
200 m sprint
8 db presses
200 m sprint
8 box jumps
200 m sprint
8 k2e
200 m sprint
8 db squats
200 m sprint
Time: 15:44 (1 round)

Do your best forget the rest.

WOD:

5 RFT
7 bear complex (75/55)
5 man makers (35/25)
10 weighted lunges (35/25)
Time: Rx 17:24

You have to start somewhere.

Nobody begins life with a muscle-up.

Nobody was born with pull-ups.

Nobody deadlifted 500lbs as a newborn.

So, stop thinking about what you can’t do right now and start focusing on what you could accomplish — in CrossFit and in life.

No successful person was born a success. They made themselves that way, through effort and practice and perseverance.

Even if they were born with what some might consider advantages of genetics or economics, they still had to work at it.

Nothing comes easy in this life . . . at least nothing good does.

So start where ever you have to start. But resolve to finish where you want to finish.

Courtesy of http://crossfitlisbeth.com/

Every day is a new day. Take one step at a time.

Wod:
800 m row
10 rounds
10 burpees
100 single unders
Time: 23: 11

50# kettle bell swings!

Yesterday's workout was a beast. 
AMRAP 15 min
10 sdhp 50#
15 kb swings 50#
20 goblet squats, I substituted 10 burpees since my knee was still hurting.
Total: 4 rounds and 15 kb swings

Courtesy of http://crossfitlisbeth.com/

Words matter. In the gym and out.

When you’re coaching someone, be careful with what you say.

They have failed at a lift. They are never a failure.

They have screwed something up. They are not a screw-up.

You can have a bad lift without being a bad lifter. Just like even if you’ve done a bad thing, it doesn’t make you a bad person . . . anymore than doing a good thing makes you a good person.

Life is cumulative. This moment is temporary. Remember that when you choose your words, and when you coach.

On the flip side, remember that also when you are BEING coached. Or dealing with anyone or anything in life. Take everything with the proverbial grain of salt. Hear exactly what was said. Pull what you can from the moment. Don’t heap your own old baggage on top of their words. Listen to exactly the advice offered. And move on.

Your burden will be way too heavy if you carry around extra sh**. Learn and press.

Getting Back into Beast Mode

I havent been working out consistanty as you can tell for the past month. And I had a mini 4 day vacation that I just came back from, so yesterday was my first day of working out in a long long while.  And I can say that it kicked my butt!!!  I was gasping for breath and wasnt sure I was going to finish.  But I did, and then made myself do a second mini wod after it.  I am glad to be back on a workout schedule!
WOD:
10-9-8-7-6-5-4-3-2-1
Thrusters (65#/45#)
Box jumps 24"/20"
Rx: 14:00