December 2011
17 posts
Hello bruises! Its been a while :)
My hips are screaming, hot yoga!!! I hear you hips, I shall oblige…
It's about to get cray! Oh, wait, it already...
January is fast approaching and things are really going to pick up the pace. I haven’t had much of a chance to post on here with everything going on but trust me when I say I am still on top of my fitness and nutrition :) I have a mini paleo challenge I am putting together for a few members of our box and it starts January 2, 2012. I just wanted to help people get back on track and help...
Strength Day 3
I was very excited because today was supposed to be my day for a metcon. Coach said if main site was a strength WOD then I would have to walk with the 45lb vest on 40 min. Of course main site was deadlift 5X5 so I had to walk with the vest. By the time this month is over I’m going to have some ridiculously strong shoulders lol. I was so sore I had to have one of the guys put the vest on for...
Strength Day 2
20 min of jump rope
20 min walk with 45lb vest (that was rough)
Deadlift 5X5
Warm up
5-75lbs
3-85lbs
2-95lbs
Working set
120-120-120-120-120
I didnt realize how heavy or hard it would be to walk with the 45lb vest. A bunch of people asked me if I was running with the vest, all I could do was smirk and say I’m barely able to walk with this thing on lol.
Day 1 and soreness is already setting in..
So I finished day 1 of my new 30 day strength program and I’m hurting! My warmup is the same everyday for the next 30 days and it goes like this: 3 sets of max reps strict pull ups, 3 sets of max rep strict push ups and then the Burgener warmup with the 15lb bar. My 3 sets of max reps strict pull ups was 7-5-5. My 3 sets of max reps strict push ups was 13-12-10.
Shoulder Press 5X5
Warm up
...
Recovery...
Recovery and rest are just as important as the workout itself. Recovery doesn’t mean neglecting my body and doing nothing, it means stretching and rolling out.
30 day program starts today
My 30 day strength program starts today! Its a scary program but I cant wait to get it started and get stronger. With this strength program (barely any metcons) I am also going to focus on my eating. Its time to stop slacking on my eating, time to make sure I’m eating enough and eating the right stuff. I’ll post today’s workout after I’ve done it. I still need to establish...
"Wood"
“Wood” was not as exciting as I thought it would be. It was brutally painful but hero WODs usually are.
“Wood”
5 rounds for time of:
400m run
10 burpee box jumps, 24in
10 SDHP 95/65
10 thrusters 95/65
Rest 1 minute
It was raining pretty bad out so the 400m run was replaced with a 650m row. That was horrible, I would’ve rather run in the rain. In 20 minutes I...
Head down, booty up, thats the way I like to...
Back squat PR! It feels like its been forever!
Back squat 5X3
105lbs
115lbs NEW PR!!
117.5lbs
120lbs
120lbs
15 pound PR from the last time we did back squats for 3RM. My most recent 1RM back squat is 140lbs. It’s getting there!
http://animoto.com/play/7XGvfGdvuYogvpebMecGbA →
ACT & Brazen Holiday Mixer! We are so inappropriate and ridiculous and I love every minute of it! Thanks to Maureen for being the amazing photographer that she is!
So I tried....
sore back and all to squat clean 95 pounds and it was just not happening. I got in my own head, psyched myself out and just completely ruined any chance of it happening. Its ok, its still the very beginning. I have until December 31 to get that weight cleaned off the floor. I’ll just keep working at it :)
December Goals!
- Weigh a solid 115 pounds by the end of the month
- Stay on top of my nutrition (stop neglecting my eating and make sure I’m eating enough calories)
- Incorporate a strength program into my crossfit training
- Clean 95 pounds by the end of the month
- Deadlift 200 pounds by the end of the month
- Prepare for myself for interning at the box
- Prepare myself for school in January
I...
