Back on Track

I really need to get my eating back on track.  There are begining to be more cheat meals than clean meals :-(  I think that I might try the whole 30 for the month of March.  We are starting a nutrition challege at the gym then, so I might as well jump right into it!

I was really sore after the three Wod's I did on Monday, so what did I do, I decided to do a Hero Wod on Tuesday.  Wednesday I was so sore I could barely roll out of bed!

Tuesday's Wod:
Mr. Joshua
5 RFT
400 m run
30 GHD sit-ups (subed for weighted good mornings 30#)
15 deadlifts 185#
Time: 28:20

Wednesday: REST!

Thursday:
4RFT

100m Walking Squats
15 Push Press 65#
15 SDHP 65#
100m Sprint
Time: 33:12

Ranger CrossFit Wod's

I wanted to see how I would do next to the girls competing in the Ranger CrossFit Girls only competition this past Saturday, so I decided to do all 3 Wod's yesterday at the gym.  I didnt do too bad, 45 seconds behind the winner of wod 1, 30 seconds behind the winner or wod 2 and 12 seconds faster than the winner of wod 3.  I am super sore today too! 

Wod 1:
(15 min Time limit)

1 mile run
50 Air Squats
50 KB American Swings (35#)
Time: 12:31

Wod 2:
(12 min Time Limit)

3 rounds for time of:
21 Wide grip Deadlifts (95#)
14 Shoot Throughs
7 Wall walks
Time: 8:48 (my first time doing shoot throughs and wall walks)

Wod 3:
1. 300 JUMP ROPES

2. 5 BURPEES
3. 50 M TIRE DRAG
4. 5 BURPEES
5. 50 M FARMERS WALK (50#)
6. 5 BURPEES
7. 25 THRUSTERS (20#)
8. 5 BURPEES
9. 25 DB STEP UPS (20#)
10. 5 BURPEES
11. PAINT BALL GUN (10 RDS)
12. 100 M SAN BAG RUN (40#)
Time: 10:12 (I had to simulate shooting a paint ball gun)

CrossFit Strom Membership Appreciation/Grand Opening!

Saturday we held our customer appreciation/grand opening evening, and it was a huge success!  We had about 30 members and friends of members show up to do a WOD and then have some BBQ.  Everyone had a great time, and hopefully we have gained some new members!  Click on the flickr link in the website to see all of the pics!  http://www.crossfitstrom.com/

Sunday's Wod
5 rounds
bear complex 65#
500 m row

Then
Bench press wod
21-15-9
55# bench press
DU's

6 Days in a row, too much for your body?

I worked out pretty hard for 6 days in a row, two days with weighted vests, one day with the 60# kettlebell, plus lots of extra reps for some training I'm attempting, so when yesterday's workout was 21-15-9, clean and jerk, box jumps, wall shots, I thought no big deal, sounds fun.  Well I was wrong!  I used 75# for the clean and jerks, which shouldnt have been that hard, but I was struggling!  Guess 6 days in a row is a bit too much!

Thursday's Wod:
21-15-9
clean and jerk 75#
box jumps 20"
wall shots 15#
Time: 15:54

Another weighted vest wod

When I think, oh this wod would be great to do with a weighted vest, I need to take into account the fact that I will have that weight bouncing on my collar bones when I am doing my DU's and that I probablly wont be able to do any DU's and I'll have to switch to SU's because of this extra 20# I am carrying.  Well at least I finished :-)

Wednesday's Wod
Wod:


For Time
1 mile row
800m run
50 DU
400m run
50 DU
800m Run
Time with weighted  vest: 24:30

60# kettlebell swings

I decided to try and step my game up yesterday and use the 60# kettlebell instead of the 50 for the days Wod, since it was a short, AMRAP in 8 minutes.  Wow I couldnt believe the difference 10# lbs makes!  I think on my last set, on half of them I was only able to get the weight to my head, not over it.  I definately need to stay on the 50# KB for a while longer until I get my strength up some more! Let me also say that before we even started the Wod we did Snatch work and 5 minutes of max pullups, so I'm sure my arms were dead tired already by the time I got to that 60!

Tuesday's Wod:
5 min max pull ups or push ups

Skill:
The Power Snatch

Wod:
AMRAP 8 Min
10 KB swings 60#
15 SDHP 60#
Rounds: 4

4 min rest

AMRAP 8 min
10 push press 65#
15 burpees
Rounds: 3

Athlete of the Month!

Sorry I have not been posting much recently.  It's hard to keep up with my personal blog with regular work, plus all of the social media for the gym!  But I did want to promote our first ever Athlete of the month!  http://www.crossfitstrom.com/uncategorized/ramsey-howell-february-athlete-of-the-month/
Take a look to see how great she looks in just under two months! 

I wont post everything that I have done the past week, I will start with Monday's Wod:
Skill:

Intro to Curtis P.
Wod:
5 RFT
10 weighted squat jumps
6 lunge complex
400 m sprint
Time: 23:30 (I did the wod with a 35# weighted vest)

Yes this is me gasping for air at the end!



FINALLY got my double unders!

I finally got my double unders last night!  I shortened my speed rope and viola, i was able to get them! I am super excited and can't wait to practice them again tonight!

Monday's Wod:
Max rep DU’s 5 min

AMRAP 15 min
3 deadlifts 80% 1RM (210#)
10 plate weighted squat jumps (35#)
Rounds: 8


Sunday's Wod:
"Cindy"
I beat my last number by 3 rounds, got 15 this time!

Thursday's WOD:
Buy In- Shoulder Stone 20, Shoulder Keg 20, 50 Ab Mat Situps

WOD:
AMRAP 20 min
10 DL body weight or 50% 1 rep max
12 KB Swings
14 Box Jumps
Rounds: 5

First WOD with a weighted vest!

Yesterday I decided to do part of my wod with a weighted vest, well it turns out that my husband actually wanted me to do the entire wod with the vest, so I sucked it up and did it.  It was really hard during the wod, and after it, I couldnt get that vest off vast enough, but now, I kind of want to do more wod's that way!

Wednesday's Wod:
1 mile row
5 rounds of Cindy
5 pull ups, 10 push ups, 15 squats
1 mile run
All with a 22.3# weighted vest. 
Time: 27:54

Tuesday's Wod
Strength:

5-3-1
WOD:
“Helton”
3 RFT
800 m run
30 DB squat cleans (25#)
30 burpees
Time: 34:02

Monday's Wod
5-3-1

WOD:
4RFT
Bear Complex
400 m run
Time: 20:24

 Before Sat WOD pic

After Sat WOD pic