I am mostly back on track with my eating habits since Thanksgiving, and I definitely learned my lesson today after having a huge mug of eggnog and about an hour later having some hot chocolate. Being somewhat lactose intolerant...eeeeeeew, my stomach was not happy. It sucked but it was necessary.
I must say I was not too enthused about the whole Tabata today, but it ended up not being too bad. But my performance was horrible, especially with the pull-ups. I needed some Cheryl to hype me up, but there was no Cheryl around... However, I did make up my score with the squats, I'm happy about that. I pulled about 19 squats consistently throughout the whole eight rounds.
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Happy Thanksgiving. What do I have to be thankful for. Well actually a lot of things. Like my health, family, friends, even my job. I'm thankful for all of these things. Why, because without them I would be a wreck, well an even bigger wreck. So, thank you, everyone, for everything.
I went into the gym today around 9:45 a.m and ended up doing the SF Crippler finally. (This was the work out Chong and Raz talked me into then untalked me into yesterday).
30 Body weight back squats 1000m Row
My time was 00:10:56
It was cool the night before I was 123lbs so I would have been doing 125# squats, but this morning I weighed in and I was 119lbs! Woot. Realistically I should have done 120# squats, but I figured, why settle for less and went with the 125# anyways. Mostly I was just happy that I was 119.
I need some ideas for things to do in my free time (other than CrossFit), so if anyone has any good ideas post them to comments, I'm in desperate need of things to do.
So it was a lovally evening. And then...it happened. Chong and Razzledazzle get it in their heads that it would be fun to get me to do a WOD, and that was fine, I was planning on it at some point anyway. So after being stubborn for a while I put my workout clothes on and everything is great. I was ready to do the 30 bodywieght squats...but wait...as I come out of the bathroom none other than Jolie Gentry has entered the gym. Needless to say those two evil spirits pull a switcharoo on me. Now that the sexy super star has arrived they want me to do Mr. Joshua. I retaliated...but...I gave in...eventually...
I learned alot today much to the thanks of Eric Gohler. He's so damn good at deadlifting and coaching it. He kept me from going too heavy and made sure I stayed on track with my pace. Thank you G for the 5-5-5 tip, good thinking. Never really thought too in depth about the fatigue factor. Oh and Ms. Gentry was a fabulous workout partner, she was so far ahead I just had to attempt to catch up. Good times!!!
So uhm, I had a date with Annie today, oh and that cute lil asian girl, she's not Annie, she's my other girl! ;D We sure love to cook. By the way I think this is the only picture that I have a real smile that actually looks okay.
But back to Annie, I had three miss starts with that wench. First time about 5 double unders in the rope went all crazy because my hair kept hitting it. Second time around about 3 double unders in my shoe laces went on strike...third time around i just was having trouble doing a double under. So I waited, like 2 minutes and just got it over with. And it wasn't pretty.
Annie consists of,
50 Double Unders 50 Sit ups 40 Double Unders 40 Sit ups 30 Double Unders 30 Sit ups 20 Double Unders 20 Sit ups 10 Double Unders 10 Sit ups
For time. In which case my time was 00:12:36.
This was just a reminder that I need to do more double unders because my technique is horrible. I bet my grandmother could do them better than me...One thing you should know about my grandmother...she's a tough woman...from the South!!!
My oh my, I am out of my game, I did Filthy Fifty today and I gained a minute instead of taking one off! Ooopsie, this means war. I have finally zoned in on my diet and have been a bit more consistent with my work out regimen...so where did this minute come from...well let me tell you, it was the box jumps and the wall balls. Two things that I really hate, and everyone knows what that means...if you hate it, you do it. Like everyone says, work on your weaknesses and your strengths will also become stronger. So I guess, well actually I know, I need to suck it up and jump on boxes and throw a ball at the tiny square on the wall.
So last time when I did this was in September, my time was 00:36:10. Today my time was 00:37:37..I'm such a sandbagger...
It was funny too, I hate burbees as much as the next guy, but thats where I got back some of my time, and it was really funny when half way through the burpees I saw Freddy setting up the GHD and thought back on the entire WOD, coming to the conlusion that SHIT I forgot the back extensions. So I rushed through the last few burpees and jumped right on that thing.
My goal...avoid all the cookies in my house.....avoid most of the cookies in my house...
Today was the 5k...yippee. I used to be a cross country runner, but these days, I just want to hang out in the gym. I think the only time I actually enjoy running at this point is out in the hills and trees where the course isn't repetitive, or better there is no course. I hate running in an urban setting with buildings and cars everywhere, but it is what it is...so I will stop my complaining!
My overall time was 00:23:49
Gradually getting slower and having to work that much harder just to stay under 24 minutes. What I need to do is to make a point to run at least once or twice a week, and by run I mean distance running, 5k or greater. After all, you do not get good at muscles ups by thinking about them, you have to practice. The same goes for anything. Speaking of which, I still haven't been able to do one just yet...any feedback.
Today I attempted another dot come workout which was the 400m run and max reps of pull-ups in 20 minutes. I was off to a good start,
15/20/15/20 I got about 12-13 minutes in out of the 20 so I'm not dissapointed.
But after those last few pull ups I had a run in with a bloody hand. It was beautiful! I tapped out after that when old memories of infection swept on by! Infection = not fun. I'm thinking about tomorrows 5k and I think it will go just great by giving my hand time to recoup!
Anyone else looking forward to Thanksgiving. I know I am. I want to just eat until I explode, regret eating so much, and then eat some more. You have no idea how much I look forward to eating mashed potatoes, gravy, stuffing, pie, and of course TURKEY! mmmmm, oh so good.
Ok, so this weekend was hectic and busy. I learned so much from everything they presented and I just wish I has a sponge for a brain. Aside from the data overload they put us through Fran and Fight Gone Bad. Yikes! Fran was performed after lunch so that didn't go over so well and FGB was done before lunch but I just didnt have any juice that day.
My Fran time was 00:07:41
My FGB score was 235, not the best thing but way better than when I did it a couple days ago.
I have a Fran story about why my time could have been at least 30 seconds better but Chris will say "You're still stuck on that Fran thing". With that as a case, I will just say I could have done so much better, bnut hey I got it done. Oh, and you should have seen this badass, Beth, she was a beast. She is a paddler so when she did FGB she really knocked out the rowing. I swear, you meet so many interesting people at these huge CrossFit social gatherings.
Yesterday I did Frianabeth,
21 thruster ( 65#)
21 pull-ups 15 squat cleans (85#) 15 ring dips 9 deadlift (135#) 9 Hand Stand Push Ups
My time was 00:11:56
I was wiped out from this weekend that today I wasn't even out of breath during the work out. My body just gave me a big FUCK YOU and said "I'm tired".... but I did it, I didn't like it, but I did it.
Ah, and Today was a nice REST DAY! Oh so good!
So basically I want to start focusing on movements and familiarize myself with what people are doing correctly and incorrectly. Afterall that is a big part of CrossFit, the movements...doing them properly is of the utmost importance.
So yeah...Cheryl wants me to start doing the dot com. So today I went in with her around 11 and we did Fight Gone Bad. Both of us were so sore that we spent a lot of time warming up, stretching, and talking about how much we didn't want to do it. Soon after Will came in and Cheryl worked her 'convincing' magic and got William to join us. We all dreaded FGB together which became hilarious when none of us could figure out how to work the buzzer. We almost resorted to using watches, but luckily James came in just in time and that silly man got that thing to work. Lesson learned, do not mess with the restart button.
Needless to say we finally did the workout and Cheryl and Will killed it!!! The whole I was going I just wanted to be struck by lightning but not William, he powered through FGB and nailed it. He was only two points away from the 400 club. Way to go Will, 398 is a badass number.
Also I think Cheryl was in the high 200's. Like 270 maybe even over 300, I'll have to ask her later....she's crazy!!!!
The one thing I absolutely love about One World is that no matter what, there is always someone cheering me on. Whether its my sweet boyfriend, the crazy loving Maria, cheerful supportive Mary, buffed out Cheryl, or just anyone. Whoever is around is always so supportive and always cheering me, and everyone else on. This gym is more than a box with equipment, its a home where whoever you are, you have family.
Today's WOD was Twenty One.....
20 push-ups/1 sit-up
19 push-ups/2 sit-ups
18 push-ups/3 sit-ups
17 push-ups/4 sit-ups
16 push-ups/5 sit-ups
15 push-ups/6 sit-ups
14 push-ups/7 sit-ups
13 push-ups/8 sit-ups
12 push-ups/9 sit-ups
11 push-ups/10 sit-ups
10 push-ups/11 sit-ups
9 push-ups/12 sit-ups
8 push-ups/13 sit-ups
7 push-ups/14 sit-ups
6 push-ups/15 sit-ups
5 push-ups/16 sit-ups
4 push-ups/17 sit-ups
3 push-ups/18 sit-ups
2 push-ups/19 sit-ups
1 push-up/20 sit-ups
At first it was hard to get the push ups, but around the 11 stage they weren't so bad anymore especially with the 10 sit up rest. After that stage my back was suffering. I need to strengthen it somehow...like, with magic.
Chris and I are exploring a new blog with which we will eventually post all of our plans for travel and see just where our travels will take us. We don't really have anything up just yet, but your support would be much appreciated.
What a great bunch! We even have some of the breakfast club in there!! Anywwhooo, I haven't been too consistent this week with workouts. I'll get back on it next week. Also need to go grocery shopping so I will have good things to eat.
The other day I mixed matched some workouts, I did 10 minutes of 10 Thrusters (45#) and 10 Pull ups. I got 5 rounds.
Afterwords I did 100 ab mat sit ups and then attempted 50 back extensions on the GHD machine but on number 28 I hit my elbow on its bar and decided I was done. OUCHIES!
WOOT, This years Halloween shindigs were awesome. Definitely made some memories and set the bar for next year. I absolutely loved the One World turnout and the costumes. We had police officers, some sexy inmates, a Freddy, a couple hula dancers, and of course Sara Palin and Barrack Obama. Some good times.
I would like to make a shout out to Mary! Thank you for sponsoring me for the stretching seminar. We can learn how to not hurt together.
Man, todays WOD kicked my ass. I came into the gym thinking, just another rest day. . Boy was I wrong. Freddy and Alison somehow managed to get my butt up and out the door. I sure regretted eating all that chocolate. I even wanted a date with pukie, but I was not graced with his presence.
Michael is 3 rounds for time of,
800m Run 50 Back extensions 50 Situps (Abmat for me)
My time was 00:22:39.
Now that is pure improvement. The last time that I did this WOD it took me 00:26:08, thats just about 4 minutes of improvement. YAY
Winter is upon us and I need to get my tush in gear and buy some sweat pants so I wont freeze my ass off when I work out. Any good suggestions for places to get One World approved clothing?
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.
I am a CrossFitter Bay area born and raised and currently training at Hercules Crossfit with the "Fun Crowd". I recieved my CrossFit level I Cert in November of 2008, and I am currently the recptionist at One World. I aspire to be a successful trainer and maybe one day join the CrossFit HQ team so that I can travel the world and help people explore this masochistic method of fitness. I am attending Cal State East Bay in hopes of getting a degree in Marine Science and outside of that becoming a Master Diver.
My e-mail is