Wednesday, May 30, 2012

Rowing, squats, and burpees oh my

Monday came and went with lots of work on the grill and 7 hours in the sun.  Long day.  After 3 days this weekend being in the sun and outside I have tons of sunburn/tan lines (even with applying sunscreen3-4x each day)

However, I did sneak in a crossfit workout at 8am.

Back squat – 85%x3x10 (113#)
-I'm working really hard on being stable and not bouncing into my squats.  I think too much tabata and derby has my mind all over the place during weight lifting squats.

Row 2k 9:00

-My last time recorded on the board was 9:11.  I was determined to beat this.  So the coach and I talked about splits for each 500m for a 9:08 finish.   Those splits really helped me focus on something other than the meters counting down.  And surprisingly I had tons of energy at the end to really push it the last 500m.

And since we're heading out of town tomorrow I went to crossfit this morning at 7am (OMG that's early).

Deadlift – 85%x3x3 (I didn't get to my 85%-I lifted 133#)

AMRAP in 7 minutes
5 pull-ups (blue band)
10 burpees

This was a great workout.  I finished 6 complete rounds.  Burpees are no fun but they are such a sweat producer and a great arm workout.   We did do 4 minutes of ab planks and L sits after this workout which is just what is needed as swim suit season is around the corner.

Friday, May 25, 2012

Crossfit feels great

I was really tired today and a little more stressed than normal.  I'm glad I went.  This workout kicked my butt.

Front squat – 78%x3x5 (92#)

AMRAP in 10 minutes:
7 thrusters, use bb, kb or db (20# dumbbells)
12 kettlebell swings (16kg)
7 pull-ups (with band)

I managed to knock out 5 complete rounds.  I was so worn out after the 3rd round that I needed the extra push to make it to 5.  

Lots of squatting today so I know my quads are going to be feeling it tomorrow.  And yet I'm okay with that because I know it'll make me that much stronger.

Tuesday, May 22, 2012

This is how I feel

After running errands all day with people acting stupid and real customer service anywhere.  For example, this lady held up 3 cars waiting for a car to back out of the first spot (I waited 5 mins before honking) when the 4th spot was open, the 3rd spot had already backed out.  She waited for the 1st spot.  WHY???

And now to have a clean/organize dance party in my house

Monday, May 21, 2012

Another workout :)

Today I was super tired after this weekend's bout and working all day Sunday in the sun.  Though I only hit snooze once and got up and dressed for Crossfit.  I had read the workout the night before so I knew what I was in for.

Today's WOD:
Back squat – 83%x3x10 (I did 3x7 at 113#) 

AMRAP in 10 minutes
8 each walking lunge, kb or db loaded
8 pull-ups
8 push press, same kb/db weight

I did 20# dumbbells and accomplished 5 rounds plus 8 lunges and 4 pull ups.

I felt pretty winded after the 2nd round and kept pushing through.  The pull ups are my weak point and I need to be able to get through those cleaner. 

And tonight I have derby practice-we're off skates for an hour then on skates for an hour.  I'm staying busy today drinking tons of water as it's hot out today.

Friday, May 18, 2012

Today's WOD-tabata

I love tabatas.  They make me feel so strong.  For those of you that don't know what tabata are, here's the definition from :
For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.

Here is what was scheduled for today:

Front squat – 75%x3x5 (my current one rep max is 123lbs...I think it's almost time to retest)
Press – 75%x3x5 (I didn't get to this strength movement)

Tabata rounds:

front squat @ 33% 


I forgot to count like I should during these.  I rowed first since we had more people than rowers.  I felt good....watching the time fall as you take more strokes is a great feeling.  I think I got almost to 700m during the 8 rounds.

Push ups were a little tough today as my right hand is a little swollen.  I managed 3-4 real push ups each round and stayed in the plank position the rest of the time.

Front squats were good...the weight was perfect (especially with my game coming up tomorrow).  I think I managed like 6-7 per round.  

Overall the workout felt great.  I always manage to work up a sweat no matter how long or short these WODs are.  

Tuesday, May 1, 2012

The Perfect Time

I saw the poster below today and with all that I'm figuring spoke to me.

I started my half marathon training today...I've set this goal for myself and realized that without training I'm expecting to show up and meet that goal.  (Side note: That is not how goals work).

I haven't been in love with my hair lately and it only looks good when I spend an hour curling it...who has an hour every day.  So I decided to braid it.  Guess what, I don't know how to french braid, let alone french braid my own hair.  So yesterday I looked it up on google.  And proceeded to do it.  It was awful the first time and the second time it was better but not perfect.  My arms were incredibly sore so I let it be.  I've done it twice since then and it's getting better each time.  Perfect example at getting better everyday.

So with everything else that I'm working through...I need to remember this.