I have started working out in the mornings when I first get up. Normally I walk for about 30 minutes, but it was raining so I did some yoga. Then at 3 I went to the gym with my kiddo and we both did a workout. I did wesdnesday’s workout since technically Thursday is my off day (I took Wed as my off day).
PERINEUM: CFS WOD – WEDNESDAY 9JUL2014
15 REPS AT 55%
I used 95# for this because that’s my 55%. It was tough to do 15 reps.
50 THRUSTERS (45#/35#)
30 PULL UPS, For Time, Result: 12:58 (green band)
I really hate this wod. The first time I did it I had to start with the thrusters and I had an excellent time 10:49. This time I did it in order and it made a huge difference. Rowing is a weakness of mine and I’m usually smoked after words. Well the same was true today. I finished in 12:58, but it was hard and if it hadn’t been for my friend Laura I wouldn’t have finished. I cannot wait to see what tomorrow’s wod brings. Also I get to wod at noon which is my normal class time!!! I miss those crazy people!!
ULTA: CFS WOD – TUESDAY 8JUL2014
40 YARD SHUTTLE
(5 YARDS, 10 YARDS, 5 YARDS) EMOM X9
40 DOUBLE UNDERS (120 singles)
30 KETTLEBELL SWINGS (55#/35#)
30 KETTLEBELL SWINGS
40 DOUBLE UNDERS
*15min time cap
For Time, Result: 8:12 (su)
USED CAR SALESMAN: CFS WOD – TUESDAY 1JUL2014 SKILL:
40 YARD SHUTTLE
(5 YARDS, 10 YARDS, 5 YARDS) EMOM
This was really fun. Its skill from the crossfit football programming.
50 BOX JUMPS (24”/20”)
50 JUMPING PULL UPS
50 KETTLEBELL SWINGS (35/25) 50 WALKING LUNGES
50 PUSH PRESS (45/35)
50 HIP EXTENSIONS
50 WALL BALLS (20/14)
50 DOUBLE UNDERS
*30 min time cap
For Time, Result: 425 reps
I scaled a few things in this workout to keep the intensity. I used a 10# wall ball, did leg ups, and single unders. Due to class size we started out in different areas and followed the workout from there. I started with the kettlebells. I didn’t finish the workout I’m the time cap, but I was close. I felt like a used car salesman after this workout just filthy. Since I’m writing this the following day I can tell you that after 110 lunges over the last 2 days my booty hurts and has a future date with rest and a lacrosse ball!
RUBBER BAND MAN: CFS WOD – MONDAY 30JUN2014 OLY: SNATCH COMPLEX
EVERY 3 MINUTES @ 65%
3 HANG SNATCHES + 1 SNATCH
I used 70# that’s 65% of my snatch max.
30 CURTIS P’S (95#/65#)
*CURTIS P = SQUAT CLEAN + LUNGE (LEFT) + LUNGE (RIGHT) + PUSH PRESS
**15 min time cap
For Time, Result: 11:13 (55#)
This workout felt great. I scaled down the weight and completed all 30 in 11 min. To say my booty is sore is an understatement.
One of the things that our gym has been working on is intensity in the workout. I could have done that workout with 65#, but I wouldn’t have been able to do it at the same intensity.
GLUTEN FREE COOKIE: CFS WOD – FRIDAY 27JUN2014
SUMO DEADLIFT / STRICT PULL UPS
ALTERNATING EMOM FOR 14:00
2 SUMO DEADLIFTS @ 85% OF 1RM BACK SQUAT (365#/225# MAX LIMIT)
6 STRICT PULL UPS
Here I used 195# for the sumo deadlift and a green band for the strict pull ups.
7 MINUTE AMRAP:
50 CALORIE ROW
50 CALORIE ROW
Total Reps, Result: 61
This workout was awful. The row completely ruined me and I just didn’t have it in me to finish “fran”. I was very disappointed. The thought process behind this was sadistic and awful. I repeat do not ever pair rowing with fran.
How was your workout? Have you every done a wod that is comprised of half your weaknesses?
I forgot to post this yesterday.RAINY BALLS: CFS WOD – WEDNESDAY 25JUN2014
BACK SQUATS (DE-LOAD) EVERY 2 MINUTES
5 BACK SQUATS @ 55%
I used 125# since that’s 55% of my max. This was a de-load day so I focused more on my technique and went with a low bar position on my back.
4 FRONT SQUATS (155#/105#) (scaled to 65#)
2 OHS (155#/105#)(scaled to 65#)
1 MUSCLE UP (3 C2B PULL UPS/3 RING DIPS)
*25 min time cap
For Time, Result: 20:23 (mod)
This workout was awful. Everyone had the same facial expression by round 5. They just wanted to be done. I modified this workout quite a bit to work with in the time cap. I also modified on round 8 because I ripped my hand and I couldn’t hold on during the toes-2-bar anymore. I did however do handstand push ups during he whole wod! That is a huge PR for me.
This is day 4 of my switch to paleo. I’ve told a couple of people about it, but it hasn’t been received all that well. Everyone either tells me how they tried it, but it wasn’t for them. Some have even looked at me like I’ve lost my mind. Why is everyone I talk to so against eating Paleo? Here are the reasons I’m giving it a try.
1. I have terrible sinus problems. With constant sinus infections that I’ve just learned to live with. I want to see if changing my diet helps.
2. Since giving up dairy my skin has cleared up considerably. I only had a problem when my cycle roles around, but that has been eliminated since giving up dairy and I’ve noticed that whenever I eat or drink dairy my skin breaks out.
3. I like the idea of an inflammation free diet. I’ve worked with people several years older than me with many health problems and I’ve seen loved ones with deteriorating health. I want to live a healthy life even when I’m older.
I think those are some great reasons to adjust my diet. Some interesting things you should know about my switch.
1. I didn’t eliminate everything at one time. I started with dairy. I’m starting to eliminate grains now just to see what benefits if any they produce for me. Beans and rice weren’t hard to eliminate because they really weren’t that prevalent on my diet.
2. I do have side effects. I’ve had some light headaches. I’ve also been more sore after workouts these last few days. There are other side effects too. Nothing is servere just there.
3. I did not give up all carbs. I did give up all grains and legumes. However, I love starchy tubers, I just eat them sparingly.
4. I also look for ways to substitute. If I’m looking for something sweet I make something that’s sweet, but paleo. That could be something like raw brownies or plain fruit. If I want something salty I usually go for peppers.
5. I’ve been sleeping better and while my nose has been stuffy my sinus problems seem to have cleared up in the last 4 days since giving up grains.
What kind of healthy eating do follow? Do like grains? Have you tried paleo? Did you love other hate it?
Two of my least favorite things….running and Wall Balls. As you can see we had to do both plus running with a wall ball. I didn’t finish this workout in the time cap today. I still had a good workout. STRAWBERRY LIME SORBET: CFS WOD – TUESDAY 24JUN2014
SKILL WORK MUSCLE UPS (12:00 RUNNING CLOCK)
3:00 SWING (WORKING BODY CONTROL)
3:00 KIP (WORK TIMING OF KIP-2-PULL)
3:00 TRANSITION (WORK TRANSITION)
3:00 MUSCLE UP ATTEMPTS *COACHES WILL DIRECT ATHLETES TO THE PROPER LEVEL OF PROGRESSION (PULL UPS AND RING DIPS ARE PART OF THIS SKILL)
50 WALL BALLS (20#/14#)
800M RUN W/ WALL BALL
*20 min time cap, For Time, Result: 15 burpees
I walked with MapMyRun! Distance: 2.40mi, time: 45:00, pace: 18:45min/mi, speed: 3.20mi/h.
A little walk to workout today. Also, my first day of 100% paleo. I actually have a headache right now. Maybe tomorrow will be better.
SHADOW BOXING: CFS WOD – FRIDAY 20JUN2014 STRENGTH SUPP:
SUMO DEADLIFT / STRICT PULL UPS
ALTERNATING EMOM FOR 14:00 3 SUMO DEADLIFTS @ 80% OF 1RM BACK SQUAT
6 STRICT PULL UPS
I used 180# for the deadlifts and a red and green band for the pull ups. I actually started with 2 reds, but after the first 3 rounds I couldn’t do anymore pull ups so I traded a red for a green. I tried other colors, but I was still unsuccessful until adding the green.
8 MINUTE AMRAP:
MAX UNBROKEN MUSCLE UPS *SCORE TOTAL MUSCLE UP REPS COMPLETED
**BAR MUSCLE UPS AND C-2-B PULL UPS ARE GOOD TO GO
Total Reps, Result: 600 m /18 (b&r)
So this metcon meant that you had to run 200m then do as many muscle ups (or whatever modification you used), but once you had to stop you had to run another 200m and repeat the max out of muscle ups, etc. I did chest-2-bar pull ups with a red and blue band. I only had to run 3 times.
It really was an excellent workout.