New Happennings

I haven’t posted recently because I’ve had a lot going on. I have a new job which has included a lot of new training. Also, I have really been enjoying the very short drive to and from work with no traffic! I have however been able to squeeze in workouts and start running again (does that make me crazy?). I have also had more time to cook healthy meals!! If  I don’t make it to CFS then I usually pick a workout from my Pinterest page. Here is what I did today:

 

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I also did a 30 minute interval run of 2 minutes on/3 minutes off. Now I’m ready for a great meal, shower, and bed (not necessarily in that order either)!!

Those are my new happenings. What’s happening with you?

 

New Diet, New Schedule

I have been terrible about posting on here lately, but with school, work, the gym, and baseball season under way it’s been tough. I’m sure I’ve already told y’all this, but let me say it again. I hope when things slow down I will be posting more often. Here are a few updates to keep you happy.
Diet: I am currently in the process of changing my diet. I want to say that I am going to go completely Paleo, but in reality it will be Paleo-ish. On a positive note, I have found a farm that sells grass-fed beef, chickens, eggs, turkeys, and pigs. I am going to purchase an 1/8th of beef. That’s approximately 45 lbs. of beef which should last us almost all year or maybe 18.5 weeks if we eat 2 lbs. of beef per week. I am also going to sign up for a CSA my box will feed 2-3 people for $150 for 7 weeks. I will post some pictures when I get everything and let y’all know how it goes. A few more realizations I need to get a food scale because I want to track how many grams of macro-nutrients I am eating and I think that will help me get more bang for my buck in the long run. I am using some of my tax money to get ahead here as typically my grocery budget is $50 a week. I am however going to save that $50 every week and use it for staple items and to save up for my next CSA season and more grass-fed beef. Finally, I want to purchase a Food Dehydrator and steamer (the kind where you can steam whole meals). Maybe those will be Christmas presents to myself!
Fitness: I have been sporadic on my workouts because of baseball season. One week I might workout 4 days a week another week might only be 2-3 days. I am also trying to figure out the best routine for me. You see I have that little pooch that everyone is trying to get rid of and I am trying to figure out the best way to do that. The best way to burn fat. Here is the new schedule that I am going to try and start now. We have started a new cycle based on everyone’s performance in the CrossFit Open 2014. CFS always does a strength or OLY or skill work followed by a METCON Monday thru Friday. I have noticed a bigger improvement in my abilities when I alternate skill work so here we go.
Cycle 1: Snatch, Heavy Squat, Clean & Jerk
Cycle 2: Skill, Heavy Squat, Supplemental Strength

CrossFit – 3 days a week
Run & Yoga – 3 days week
Rest – 1 day a week
Daily – Ankle ABC’s, Wrist strengthening, and 10 minutes mobility.

The Cycle will determine which days are CrossFit days and which days are Run days. Also, for some reason I have really, really tight traps or as my massage therapist says, “Stupid tight trap muscles” I will be scheduling a 30 minute massage every month and since my massage therapist does CrossFit too we are going to start working on building some of our other back and chest muscles once Baseball season has ended.
I believe that is all I have for now. Oh, except that I am working towards reaching a 200 lb back squat before my one year CrossFit anniversary next month. I am not too far away! I will try and get back to you sooner rather than later!

Veteran’s Day

Happy Veteran’s Day!! My Dad, Uncle, & a few grandparents are all veterans that served in a multitude of wars for our freedoms!

One of the things that I find most interesting about war then and now is the change in support. Below are a couple of old posters that I found on Pinterest from WWII, the Vietnam War, and today.

WWII – During World War II there was so much support for the war. Below are several posters showing just how much support there was!

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Vietnam – For this war I actually found more protest posters than support posters which made me sad and it was very hard to find one that I was willing to post. My dad served 2 tours in this war and my uncle also served in this war.

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Today – I was able to find this sweatshirt that was made during the 1990s for Desert Storm, but I wasn’t really able to find posters or support for the war in Afghanistan. This has me truly heartbroken because the similarities between the beginning of this war and WWII are outstanding. Our country was out raged after Pearl Harbor and showed a huge support for our military, but it seems like 9/11 has simply been forgotten. It’s almost like we don’t care about defending ourselves anymore. We are an apathetic nation. Sorry, I’ll get off my soapbox now. J I hope you enjoy the posters!

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Last Week’s Workouts and I did it! Five days of CrossFit.

Monday – RATED “M” FOR MATURE

CFS WOD – MONDAY 4NOV2013

OLY WORK:
Snatch (FULL) every 90 seconds
3 @ 70%
2 @ 80%
1 @ 88%
*Repeat x3

METCON:
7 Clean and Jerks (M-135#/F-95#)
1 Butcher Push (M-155#/F-105#)
15 Wall Balls (M-20#/F-14#)
x5

Score: 70# – 21:18 (65#)

This was a tough workout, but my goat in this workout is the wall balls.

Tuesday – 4000 CALORIES

CFS WOD – TUESDAY 5NOV2013

SKILL:
2:00 MAX EFFORT Handstand Push Ups
1:00 REST
2:00 MAX EFFORT Strict Pull Ups
1:00 REST
x2

METCON:
400m Run
100 AMBAT Sit Ups
400m Run
50 Slam Balls
400m Run
100 Double Unders
400m Run
50 Toes-2-Bar
400m Run

 

I went back up on band sizes during the skill work to fix my hand placement during my handstand pushups.

Score: 245 reps – I didn’t finish the workout in the 25 minute cut off, but I did complete 95 out of 100 double unders so the only parts I missed were 2 – 400 m runs and the 50 toes 2 bar.

Wednesday – CENTAUR

CFS WOD – Wednesday 6NOV2013

STRENGTH:
FRONT SQUAT COMPLEX @ 70% of 1RM
1 Pause Squat (3 second pause at the bottom)
1 1.25 Squat
1 Squat
*Every 90 seconds
x8

METCON:
25 Hang Squat Snatch (M-95#/F-65#)
50 Burpee Box Jumps (20″)
25 Hang Squat Snatch

Score: 90#/11:54 (45#)

It was absolutely awesome to not finish Tuesday’s workout in the time frame and then come in to spank this one’s rear!!!

Thursday – BLUE CHEESE SNOT

CFS WOD – Thursday 7NOV2013

SKILL:
3 Rope Climbs
x5
*Every 90 seconds

METCON:
25 Kettlebell Swings (M-55#/F-35#)
20 GHD Sit Ups
15 Burpees
1 MINUTE REST
x5

Score: 24:46

Holy smokes Batman!! You would think that my abs would be on fire since I did GHDs on Saturday, situps on Tuesday, & then GHDs again, but actually they don’t hurt at all now! Oh yeah, and I climbed the rope for the first time ever!!!!!

Friday – SCARED

CFS WOD – Friday 8NOV2013

COMPETITION WOD:
On a running clock:

00:00 – 12:00
“JACKIE”
1000m Row
50 Thrusters (M-45#/F-35#)
30 Pull Ups

12:00 – 15:00
REST
*Do not continue to score if “JACKIE” isn’t completed prior to 12:00

15:00 – 18:00
AMRAP Kettlebell Sumo Deadlift High Pull (M-70#/F-55#)

18:00 – 21:00
REST

21:00 – 36:00
Establish 1RM Clean & Jerk

36:00 – 39:00
REST

39:00 – 41:00
MAX EFFORT 400m Run
*DQ if run not finished under 2:00

 

Score: 10:49/47/105#(PR)/1:50

I did this workout I made it through Jackie! That’s the first time I have ever done “Jackie”. I used the 55# kettlebell and managed 47 SDHP. I got 5# personal record on my Clean & Jerk and I ran as fast as could for that 400 m and finished in less than 2 minutes! I am so proud of myself for completing this workout because it was tough.

 

This week’s training schedule is going to be adjusted some, so here is the plan.

Sunday – CrossFit – I worked on double unders and single unders

Monday – Rest

Tuesday – Run 4 miles

Wednesday – CrossFit

Thursday – Run 3 miles

Friday – CrossFit/5 miles

Saturday – 7 miles.

 

I’ll let you know how the schedule goes. J Have a great week everyone!

Spiritual Health & Weekend Plans

Happy Friday y’all!  Friday is one of my favorite days of the week!  I’d like to say good luck to all my CFS family competing today! I really wish I was there to cheer you on!

Spiritual Health

Resting has been good for me. My back/side still hurts when I move certain ways and I am suffering from a headache, sore throat, and achy muscles, but I slept for 9.5 -10 hours last night which made my head and throat feel so much better. I am a big fan of rest! I am a big fan of sleeping. It really gives your body a chance to heal.

As you know I am all about getting healthy and staying that way. Being healthy doesn’t just mean working on your physical health, but your mental, emotional, and spiritual health as well.  I have learned that working on your spiritual health is the most import aspect of your health that you can work on. As you know I have been putting God first in my life. That is one of the goals that I sent for this year and honestly it has been hit or miss sometimes. It really is hard to sacrifice the flesh daily, but that’s what is required to focus of God daily. I have been a Christian for a long time, but for most of that walk it has been more about me than about a relationship with God. When I was younger I was excited to be sold out for Jesus and I was surrounded by other people that were also sold out for Jesus. As I got older I was exposed to more people that appeared to be sold out for Christ, but they weren’t really living it. That left me pondering the question how do you have practical Christianity? How do you live it day to day? Instead of turning to God for the answers by prayer or reading the Bible I asked someone that I thought would have the answer and that left me clueless because they didn’t have an adequate answer. So you can image how excited I was when we started the Bible Study on James and my pastor called it Practical Christianity. It honestly never occurred to me that to look at it that way. I love Bible studies because they can give you so much insight into God’s Word. Something I have learned that I didn’t know before that the epistles were written to the church. They were written to people that were already Christians. It is so wonderful to know that God knew ahead of time that we were going to need further instructions! Right now we are studying James. We are on Chapter 3 and it has some great lessons. Here is James 3 (ESV).

1Not many of you should become teachers, my brothers, for you know that we who teach will be judged with greater strictness. 2For we all stumble in many ways. And if anyone does not stumble in what he says, he is a perfect man, able also to bridle his whole body. 3If we put bits into the mouths of horses so that obey us; we guide their whole bodies as well. 4Look at the ship also: though they are so large and are driven by strong winds, they are guided by a very small rudder wherever the will of the pilot directs. 5So also the tongue is a small member, yet it boasts of great things. How great a forest is set ablaze by such a small fire! 6And the tongue is a fire, a world of unrighteousness. The tongue is set among our members, staining the whole body, setting on fire the entire course of life, and set on fire by hell. 7For every kind of beast and bird, of reptile and sea creature, can be tamed and has been tamed by mankind, 8but no human being can tame the tongue. It is a restless evil, full of deadly poison. 9With it we bless our Lord and Father, and with it we curse people who are made in the likeness of God. 10Form the same mouth come blessing and cursing. My brothers, these things ought not to be so. 11Does a spring pour forth from the same opening both fresh and salt water? 12Can a fig tree, my brothers, bear olives, or a grapevine produce figs? Neither can a salt pond yield fresh water. 13Who is wise and understanding among you? By his good conduct let him show his works in the meekness of wisdom. 14But if you have bitter jealousy and selfish ambition in your hearts, do not boast and be false to the truth. 15This is not the wisdom that comes down from above, but is earthly, unspiritual, demonic. 16 For where jealousy and selfish ambition exist, there will be disorder and every vile practice. 17But the wisdom from above is first pure, then peaceable, gentle, open to reason, full of mercy and good fruits, impartial and sincere. 18And a harvest of righteousness is sown in peace by those who make peace.

I have learned that what I put in is definitely what comes out, so I have been trying to put more into my relationship with God. I am aiming to read one chapter daily of the Bible and I started with Psalms 23 as part of challenge with my devotional.  We are supposed to read Psalms 23 everyday for a month. I actually forgot to read it a few times, so I make up for it by reading it multiple times if I’ve missed a day. I like the idea of reading a chapter for a month so I have found a few more books that I want to do that with. Reading it over and over again gives it new meaning and helps me memorize it.

I am also doing a challenge to add 10 minutes of prayer a day to my regular prayer routine and my goodness is that hard. For the most part it’s because I don’t know how to prayer for that long. I am not a very wordy prayer. Unless something is really on my mind and I haven’t figured out a clear way to express it, but I have been working on this 10 minute prayer which usually consists of me thanking God for the things that he has given me or has promised me or is working out in me. It makes me wonder, does that count?

What is your relationship with Christ like? Do you work on your Spiritual health? Are you living a practical Christian faith or just saying you’re a Christian and continuing to live in the desires of  flesh? Are you attempting to tame your tongue?

Big Weekend Plans!

I was not able to go to Charleston this weekend with my CrossFit family for the competition they are participating in, but God did bless me with a fantastic opportunity for this weekend to replace it! First up, our church is having a Ladies Retreat this weekend with Rev. Rhonda Holland from the Aiken Church of God. I can’t wait to hear her speak tonight and Sunday morning. Next, on Saturday I am going with my friends Brenda Linda to Scarowinds! I have never been to Scarowinds before so I am excited to go and I am excited to ride the rides as well. Hopefully I will be able to take some pictures for y’all to see. Well, that’s what I am up to this weekend, what are y’alls big plans?

Setting Up New Goals

After the realizations I came to today, I thought I should re-evaluate my goals. Here are my goals now that they have been re-evaluated with my weaknesses in mind.

Spiritual Goals

Tithe weekly – I prayed about the amount and I am going to start there.

Give a prayer of thanks every time I have an opportunity to serve those closest to me.

Memorize Colossians 4:6 and learn to tame my tongue. – We are learning about this in James chapter 3 on Wednesday nights and let me tell you I have most certainly picked a hard one here!

Commit to a Bible study – This month from 10/11/13 – 11/11/13 I will be reading Psalms 23 everyday.

Work on Consistency – I’m not sure if there is really a game plan other than just doing it over and over.

Financial Goals

Learn how to budget better – Admittedly I am not very good at budgets.

Once the budget is set stick to it. – This is why I am not very good at budgets. I am impulse shopper and I never really learned to budget money.

Say no more often – Since people pleasing is in my nature I have issues with saying no.

Fitness Goals

Endurance – I am going to spend some time reading on endurance building strategies. I’ll find one that I like then give it an honest try. More specifically Cardio-respiratory endurance when we have WODS with a lot of running or exertion it’s my breath that I run out of. Like today’s AMRAP or really most of the workouts this week and especially in the running. I know that my body can handle what I am asking it to do , but gasping for air when I speed up or go continuously is very taxing.

Strict Pull ups – I have been working on strict pull ups and I am definitely getting better, but I want to keep this as a goal. I have had 3 people tell me that if I am going to work on pull ups to get off the band to concentrate on strict. Their reasons behind that include kipping will cause injury to your shoulder if you haven’t built the strength up. If you want to get strong, then strict is where to start. A few trainers I have talked to require there students to be able to at least 5 strict pull ups unassisted before allowing them to do kipping pull ups.

Half Marathon Training – The Charleston Half Marathon is in January 2014 and I want to be ready! I am going to follow my training plan which includes less CrossFit days and more running days to my calendar.

Double unders – Just because I am not going to be CrossFitting as often doesn’t mean that I’m not still focused on improving. Grace and I have signed up for another competition in December 2013 and one of the workouts requires that we be able to do double unders. For those that don’t know, that’s jumping rope, where the rope passes under your feet twice, but you’ve only jumped one time.

Doing Yoga Daily – I have slacked off with this recently and I have definitely noticed a difference. Mobility is very important in every area of life not just CrossFit and yoga can help improve balance, flexibility, posture, and so much more. It also gives your muscles a good stretch.

Cooking more  often – This isn’t really a new goal just something I have been slacking on and need to pick back up.

Relationship Goals

Don’t always say what’s on your mind – this one ties into taming the tongue and one of the cool facts I learned about the wealthy. Most of them don’t always say what’s on their mind.

Encourage instead of putting down – I think everyone could use this as a goal because we are all about tearing other people down in today’s society instead of building people up.

Reach out to people at church – I am in process of changing the people that I am around. I want the people I am around to influence me in positive ways and the Bible calls for us to fellowship with our brothers and sisters in Christ.

Spend time networking – this is something I almost never do. I have noticed myself doing it more when it comes to fitness related stuff, but not so much other areas of my life. I want to change that.

These are the goals I have set for myself. I think they are wonderful start and I can’t wait to share with you how its going! I asked this once already, but what are your goals?

Do you evaluate the people around you?

Do you believe that you are the average of the 5 people that you spend the most time with?

 

 

PRs in life and Training all your Weaknesses

YAY! It ‘s Friday! I love Fridays because I get to wear casual clothes to work. It also means that the weekend is here and tomorrow I get to spend all day with Mason doing fun things like decorating the house for fall/Halloween and harvesting our persimmons.

Do you have any cool uses for persimmons? I’ve discovered that they are mostly used in pies and breads.

PRs in life and Training all your Weaknesses

(You like that wordplay in the title, fitness friends? I know you were expecting workout stuff!)

If you don’t know this about me, I do a lot of reading. In fact it’s one of my favorite things to do. I read Christian blogs, financial blogs, health & fitness blogs, and cooking blogs plus fictional and non – fictional books. Honestly I’ll read just about anything! Today while reading a Christian blog it was talking about the habits of the rich as well as the habits of the spiritually rich. Things really started to click for me.  I learned some really cool statistics about wealthy & poor people, found 3 books I want to buy, and learned that like the article by Lindsey Valenzuela ( I also read that today) you need to train your weaknesses which converts to all areas of life. I have been working on a few areas of my life and I have seen some big changes. Here are some of the things that I’ve been working on.

Spiritually – I have been building a stronger relationship with the Lord.  I have talked about this before how putting God first was a priority this year.  I haven’t been as consistent with it as I would like and have tripped up a couple of times by doing things that needed to be dealt with, but God has been kind, loving, patient, and understanding. He has forgiven me and helped me move forward. What kind of blessings have I received from this? I have learned how to better listen and follow the instructions of the Lord. I have recognized a need to increase my prayer life, change certain behaviors, and grasped a true understanding what having a relationship with Christ is really about versus just being saved! Those are some big blessings! I have evaluated and realized that I need to spend more time reading my Bible, tithing on a more regular basis, serving from a heart of love (I am currently struggling with this in some areas of my life), consistency, and gracious speaking to the people closest to me.

Fitness – If you read my blog or spend any amount of time with me you know that I love health and fitness. I’ve lost 41 pounds and in this last year I am all about running, CrossFit, yoga, and healthy living. I have some really cool improvements in my body since adding CrossFit to my body in my ability. I have muscle definition, and I can lift some pretty heavy weight. All of my training has allowed me to compete in a competition, complete a mud run, and generally made things in life a whole light easier. Like the vacuum not being nearly as hard to push. I went from not being able to finish a set of 10 butterfly sit ups to doing a 150 in a workout yesterday without having to use my hands on my knees to pull me the rest of the way up. I can even dead hang from a pull up bar and pull myself up to where my elbows are bent 90 degrees. I couldn’t even hang for 30 seconds before that. What am working on? Strict pull ups, endurance, rowing, ring dips, toes 2 bar, knees 2 elbows, snatches, double unders, and rope climbs.

I really love how disciplines from every area of life flow together. I can’t wait to tell more about my fascinating journey and I would love to hear about yours.

What are your goals? Your weaknesses? What areas of life are you working on?

Jumping In, Progress, & Catching Up

I haven’t blogged in a while, but life has been busy. I have been doing Crossfit 5 or 6 days a week and trying to keep up with Mason.  Here are some things going on in my life.

Church

If you have been reading along you’ll know that I switched churches. I like the church, but the atmosphere is so sedate. I finally told Mason that we are going back to our old church.  So this past Sunday we went to New Harvest and it really felt like going home! I love the new friends I have made and the pastor at Grassy Pond is really great, but New Harvest just feels more like home.  I may have to sit with Mason during Sunday school sometimes, but that is alright. Also, Pastor Wells has started a series on pray based out of Matthew 7:7-12. He recapped on some of the principles on “ask, and it shall be given you” then went into “seek, ad ye shall find.” This was something that I really needed to hear.  A question he posed was what does seeking really look like and then followed up with verses from the Bible like Matt 6:33-34, Psalms 34:10. In all these verses you were sinking God first. Seeking his kingdom, & his righteousness he went on to give an example that if you are really seeking him then every time there is an activity at the church or there is a fellowship going on you are there.  You are getting involved and surrounding yourself with like m indeed people, worshiping Christ, learning about him, reading your Bible, studying His word because that is how you find him. It made me take a look at a few things.  I have prayed about creating friendships in Christ, but this past Sunday made me realize that I wasn’t seeking out those kinds of Friendships.  I just started CrossFit.  One of the reasons I was drawn to it was the community feeling you get and I jumped in there. I said hi to fellow gym mates and went to cheer them on while they competed.  I came in on the weekend and worked on my skills, chatted with them, and accepted invitations to hang out, but I haven’t been nearly as diligent in my quest for Christian friendships. I know that it is time to make those kinds of things happen jump in there!

Food

I recently told y’all about eliminating grains from my diet well this week I tried adding some back in because honestly sandwiches are pretty convenient for me, but I immediately had sinus pressure and a headache after getting halfway through a sandwich. L  That really bites.

Workout Progress

If you don’t do Crossfit you probably aren’t aware of the fact that we all set goals for ourselves. I have been going to CFS for a month now and the first goal I worked towards was pushups & butterfly sit ups.  During my Indoc Class I could only do 3 pushups before moving down to do them on my knees and I couldn’t even finish doing the sit ups without help. During the workouts or warm ups it seemed like we were doing pushups everyday and I had to do girl pushups and my knees were always bruised. I was tired of always having bruises on my knees and I am happy to report that I don’t do pushups on my knees anymore! J I worked on the sit ups at home. I still have to grab a hold of my calves to get all the way, but I will never have to get someone to help me up again! I have also moved down in bands for pull-ups and chest to bar pull-ups.  I used to use a grey and blue band for chest to bar and a grey and red band for pull-ups, but now I am using a grey and red band for chest to bar and only a grey band for pull-ups. Finally, I went in last Saturday to work on my skills (i.e. toes-2-bar, double unders, etc) well it paid off. I can finally do toes-2 bar.  I can do them every other one and kipping leaves something to be desired, but I can do toes-2 bar! That’s 5 improvements in a month! I am sure that every month won’t be that spectacular, but you never know.

Goals

Right now my goals are mostly gymnastics based because that is where I struggle the most. I want to improve my toes-2-bar, double unders, ring dips, and pull-ups.

CrossFit Catch Up

Bear with me y’all here’s our workout and my results!

CLEAR COAT

CFS WOD – Tuesday 9JUL2013

SKILL:
10 minutes of Handstand Push Up work
*Athletes should work 1 level above their current HSPU level…boxes to bands, bands to 1 mat, 1 mat to Rx, Rx to deficit.  Focus on both kipping and strict HSPUs.

METCON:
35 Air Squats
35 Toes-2-Bar
35 Push Ups (HR)
35 Sit Ups
35 Pull Ups
35 Burpees
35 Double Unders
x2
*30 minute time cap

Clear Coat

WEED WITH WILLY

CFS WOD – Wednesday 10JUL2013

STRENGTH:
10 Back Squats @ 55-65% of 1RM
x3
*Every 3 minutes on the minute

METCON:
400m Run
5-3-1
Deadlifts (M-315#/F-205#)
10 Deficit Handstand Push Ups (M-45# Bumper/F-35# Bumper)
x3

Weed with willy

ON THE TAKE

CFS WOD – Thursday 11JUL2013

STRENGTH/SKILL:
MAX Distance Slam Ball Throw (M-20#/F-25#)
x3

METCON:
7 Hang Squat Cleans (M-155#/F-105#)
7 Chest-2-Bar Pull Ups
x7

On the take

LIPSTICK

CFS WOD – Friday 12JUL2013

STRENGTH:
20 Overhead Walking Lunges (M-45#/F-35#)
x3
*Every 2 minutes on the minute

METCON:
“JT”
21-15-9
Handstand Push Ups
Ring Dips
Push Ups

Lipstick

TALK TO THE SCREEN

CFS WOD – Monday 25JUL2013

SKILL:
10 minutes of Muscle Up work
*Attempt a MAX EFFORT Strict Pull Up and MAX EFFORT Strict Ring Dip (unbroke, no rest between movement transitions) with the final 2 minutes

METCON:
400m Run
20 Wall Balls (M-20#/F-14#)
20 Kettlebell Swings (M-70#/F-55#)
x4
*1:1 work to rest ratio (rest is not to exceed 5 minutes)

Talk to the screen

TOM FORD

CFS WOD – Tuesday 16JUL2013

STRENGTH:
100 Yard High/Low Kettlebell Carry (M-70#/55# / F-55#/35#)
x5
*Heavy KB is carried low in a Farmers Carry position with one arm, Light KB is locked out overhead with the other arm.
**Switch arms at the 50 yard mark
***Every 2 minutes on the minute

METCON:
12-9-6-3
Front Squats (M-25#/F-155#)
Muscle Ups

Tom Ford

I didn’t do Wednesday’s workout because the bar muscle ups left my ribs bruised pretty bad,  but that gives me motivation to get off the bar!

FREE MARRIAGE COUNSELING

CFS WOD – Thursday 18JUL2013

SKILL:
10 minutes of Handstand work
*Handstand Holds or Handstand Walks

METCON:
PARTNER WOD:
“PARTNER NICOLE”
20 minute AMRAP:
400m Run
MAX Chest-2-Bar Pull Ups
*Athlete #1 runs 400m while Athlete #2 completes as many C-2-B Pull Ups as possible (they do not have to be unbroken).  When Athlete #1 finishes the run, Athlete #2 runs and Athlete #1 completes as many C-2-B Pull Ups as possible.
**Score total C-2-B Pull Ups completed

Free Marriage counselling

A shout out to my partner Amber G. we did 7 rounds!

NERDS

CFS WOD – Friday 19JUL2013

STRENGTH:
20 Bulgarian Lunges (10 each leg)
x4
*Every 90 seconds

METCON:
21-15-9
Calorie Row
DB Thrusters (M-50#/F-30#)

Nerds

SQUAT NOISE = POWER

CFS WOD – Monday 22JUL2013

STRENGTH:
5 Front Squats
5 Back Squats
x4
@ 65% of 1RM Front Squat
*Every 2 minutes on the minute

METCON:
“2008 CROSSFIT GAMES DEADLIFT/BURPEE WOD”
5 Deadlifts (M-275#/F-185#)
10 Burpees
x5

Squat Noise=Power

Vacations, Accidents, Workouts, & Routines

Mason and I went to the beach for vacation last week and we had so much fun.  We spent 2 whole days on the beach, 1 at the lazy river/pool, went putt putting, and spent an hour on the paddle boats (although I did all the paddling). It was a fantastic 5 days. I did blow my diet, but I didn’t skip my workouts. I made up my own WOD on Friday of 21-15-9 box (bench) jumps and pushups (I really struggle with these) and I ran 1 mile. I also swam in the ocean for an hour and I mean real swimming not just getting beat up by the waves and I think an hour of paddle boating totally counts as a workout! Some of you may know this, but I am very accident prone. I was putting the beach chairs away and trying to move the rake so that I wouldn’t break it and the handle knocked the chainsaw down and it landed on my hand! I will say that it isn’t too bad. Mostly bruised and just a small cut I tried hanging it back up, but it kept falling and I was afraid I might lose a toe so I just set it off to the side.

BACK IN THE SWING!

Now that is Monday it is back to working and WODs again.  I love my job because I have an excellent boss, but sometimes I feel like I am just filling my while waiting for the next workout! Today’s workout won’t be easy, but I want to try and Rx it. Here is what today’s workout looks like:

 GAS MONKEY

 CFS WOD – Monday 8JUL2013

OLY WORK:
3-Position Squat Snatch (High Hang, Low Hang, Full)
@ 60-70% of 1RM
x5
*Every 2 minutes on the minute

METCON:
800m Run
75 Thrusters (M-75#/F-55#)
800m Run

The last time I did thrusters I used 45# and did 27 reps. I know that I can do that 55 #. Also here are some of the other workouts that I have completed and the score.

The results: 45# – 24:53 (45#)

Gas Monkey

PREVIOUS WORKOUTS

I did this one at 5 AM before leaving on vacation! Man, I hate wall balls and since I wasn’t very good at regular wall balls I had to do double the reps because I haven’t advanced to double squat wall balls. I can say that after doing 50 regular wall balls I was starting to get pretty good!

SLOP JAR

CFS WOD – Wednesday 3JUL2013

METCON:
“CAMERON”
50 Walking Lunges
25 Chest-2-Bar Pull Ups
50 Box Jumps (M-24″/F-20″)
25 Triple Unders
50 Hip Extensions
25 Ring Dips
50 Knees-2-Elbow
25 Double Squat Wall Balls (M-20#/F-14#)
50 Sit Ups
5 Rope Climbs

Slop Jar

SANDBAR PREP WORK

CFS WOD – Tuesday 2JUL2013

SKILL:
10 minutes of Jump Rope work (Single Unders, Double Unders, Triple Unders)

METCON:
20 minutes alternating EMOM:
10 Kettlebell Swings (HEAVY)
10 Push Ups

COMPETITION COOLDOWN:
3 minute AMRAP:
Alternating Pistols

Sandbar Prep Work

Let me just say that the clean is not my thing! The movement is so unnatural for me that I to have someone stand there with a PVC so that my bar wouldn’t go to high.  This was a very disappointing OLY TEST for me. I only managed to clean and jerk 65# and I know I could have done more if could’ve gotten the form down.  At least I have something to work on!

CLOYD RIVERS

CFS WOD – Monday 1JUL2013

OLY TEST:
25 minutes to establish a 1RM Clean & Jerk

METCON:
21 Deadlifts (M-135#/F-95#)
15 Pull Ups
9 Thrusters (M-135#/F-95#)
x3

Cloyd Rivers

Race Day, Gata, Papas&Beer

It’s already July and time just keeps on flying by! I am going on vacation this week with Mason! I am very excited about that because it feels like forever since I have been on vacation.

Fight for Air Climb

I know that many of you know that I participated in the Fight for Air Climb this past weekend while raising money for the American Lung Association.  Well the results are in! I ran the Ultra Climb which was 3,743 steps or all of the stairs in the BiLo Center in Greenville, SC. I finished in 40 minutes shaving 35 minutes off my practice time! I am very stoked about that. I also won 1st place overall female! I didn’t have anyone there to take personal photos of me so I will have to post some later when the ALA sends them my way.

Crossfit

Last week I did a Crossfit class every day of the week. I already got y’all caught up on most of them, but here are the ones I missed.

GATA

CFS WOD – Thursday 27JUN2013

METCON:
“FIGHT GONE BAD”
Wall Balls (M-20#/F-14#)
Box Jumps (M-24″/F-20″)
Push Press (M-75#/F-55#)
Sumo Deadlift High Pull (M-75#/F-55#)
Calorie Row
*With a running clock, spend exactly 1 minute at each station completing as many reps as possible.
**After the last station/minute, REST for exactly one minute.
***Complete 3 total rounds.
****Score total reps completed.

 

Score – 176 reps (mod)

GATA

 

PAPAS AND BEER

CFS WOD – Friday 28JUN2013

STRENGTH:
10 Lunges (5 each leg) @ 35-45% of 1RM Back Squat
x4
*Every 2 minutes on the minute

METCON:
21-15-9
(R) Kettlebell Snatches (M-55#/F-35#)
(L) Kettlebell Snatches
Pull Ups

 

Score – 9:59 minutes (18#/grey & red band)

Papas and Beer

I am going back today for another nooner! The workout today includes deadlifts and thrusters which I am little worried about since I am still sore from the race, but I’m going to get it done anyway!  I also plan going Tuesday & Wednesday morning before leaving for the beach.

 

If you haven’t figured it out by now, the most important things in my life include God, Mason, & exercise (being healthy in general really). I recently read an article in our local newspaper about the where our county ranked health wise in the state.   The most recent report I have found puts Cherokee County in 33rd out of 46 counties which isn’t really something to brag about.  I am so passionate about people getting healthy that I am going to look further into ways that can help improve the health of our citizens and raise our rankings through the roof!

 

Are y’all passionate about anything? Food? Health? Wine? Cheese?

Crossfit Catch UP

Since I have been lazy and I haven’ t posted in a while let me catch you up on my crossfit progress.  On top of my workout progress I am also making a bunch of new friends! I love like minded people.

PERCHER

CFS WOD – Thursday 20JUN2013

STRENGTH TEST:
20 minutes to work up to a 1RM Push Press

METCON:
12 minute AMRAP:
10 Shoulder-2-Overhead
10 Box Jumps (M-24″/F-20″)
*Use 60% of 1RM Push Press for Shoulder-2-Overhead

 

My results – 90/ 4 + 7 (mod)

Percher

 

My shoulder 2 overhead (also my first pic on the website!)

Shoulder 2 overhead

SELFIE

CFS WOD – Friday 21JUN2013

METCON:
“HEADLESS FRAN”
21-15-9
Front Squats (M-135#/F-95#)
Toes-2-Bar

CORE COOLDOWN:
Alernating Tabata:
Sledge Hammer Tire Strikes
*20 seconds ON : 10 seconds OFF
**8 rounds at each station

Score – 10:14 minutes (mod)

selfie

SLICK TRACK BROKE BACK

CFS WOD – Monday 24JUN2013

STRENGTH:
25 minutes to establish a 1RM Back Squat

METCON:
2000m Row (Time Trial)

Score – 150# / 10:27.3 minutes

Slick Track Broke Back

WATCH THE CHEST

CFS WOD – Tuesday 25JUN2013

SKILL:
15 minutes of Gymnastic Skill Work (Athletes Choice)
Rope Climbs, Pistols, Muscle Ups, Handstands, HSPUs, Pull Ups, RIng Dips, etc.

METCON:
“NATE”
20 minute AMRAP:
2 Muscle Ups – (Mod: 6 pull ups/6 ring Dips
4 Handstand Push Ups
8 Kettlebell Swings (M-70#/F-55#)

Score – 7 rounds (mod)

watch the chest

HOUSE OF THE RISING SUN

CFS WOD – Wednesday 26JUN2013

OLY WORK:
1 Low Hang Squat Snatch
1 Overhead Squat
x6
*@ 65-75% of 1RM Snatch (add at least 5# to the load used last week)
**EMOM

METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT MAYHEM***
7 Overhead Squats (M-135#/F-95#)
14 Toes-2-Bar
x7

Score – 45 / 16:40 minutes (45/LU)

House of the rising sun

My overhead squat.  It occurs to me that in both pictures it looks like I am smiling, but really wasn’t. I am however always smiling after I am done.

overhead squat 45 lbs

 

Fight For Air Climb

 

Only 2 days left until my 5K.  I hope to see some of y’all out there.