Burpees and Pull ups!
Burpees and pull ups oh my! Not a good combination for my poor, poor hands. They hurt like %&*#! My hands are ripped, summer you are not going to be good to me are you? Here was the workout: For time: 50 pull ups 10 burpees 40 pull ups 20 burpees 30 pull ups 30 burpees 20 pull ups 40 burpees 10 pull ups 50 burpees So since there was so many of us I started backwards with the 50...
Paleo Challenge Day 29 (Last day!)
10AM 3 tablespoons almond butter 1/2 bottle water 11AM- HOT YOGA 4PM 6oz sirloin burger 2 italian sausages 4 spears grilled asparagus Shrimp cocktail (about 20, didnt really count lol) 1 glass white wine 1 bottle water 6PM 1 slice of watermelon 1/2 bottle water 10PM 1 slice meatloaf 6 cherries 1 apple 3 tablespoons almond butter 1/2 bottle water
Warm Up: 2 rounds of: 10 broad jump burpees 10 pull ups (strict) WOD: 21-15-9 Deadlifts 315/205 Box jumps 30/24 Dealift 115lbs Box jump 24” Time- 10:15
Paleo Challenge Day 28
9AM Handful baby carrots 1 bottle water 10AM- WOD 11AM 6oz grilled chicken 18oz coconut water 12PM 1 small dunkin donuts hazelnut iced coffee black no sugar 1PM 2 scrambled eggs 3 tablespoons guacamole 1/2 bottle water 5PM 6oz beef burger with lettuce, tomato, and 2 strips bacon Side of fries 1 beer 7PM 1 nectarine 1 bottle water
Paleo Challenge Day 27
10AM 2 small apricots 1 nectarine 3 hard boiled eggs 1/2 bottle of water 2PM 1/4 cup almonds 1/2 bottle of water 7PM 4oz steak 1/2 cup broccoli 1/2 bottle water 10PM 3 tablespoons almond butter 2 tablespoons guacamole 1/2 bottle water No WOD today, my body hates my life. No gas in the tank today and when the body says no you have to listen.
Warm Up: 25 knees to elbows 20 push ups 3 rope climbs WOD: 50 tire flips 100 sandbag burpees Time- 13:57 I took an ARD (active rest day) today which means cut the WOD in half. I figured my best bet would be not to thrust a 50lb sandbag over my head with my shoulder bugging me so I opted to do regular burpees and WOD with a 20lb vest on :) burpees with a 20lb vest on was no fun and I told...
Paleo Challenge Day 26
11AM 3 scrambled eggs 1 nectarine 1 orange 1/2 bottle water 2:30PM 2 lettuce wrapped beef burgers 1/2 bottle water 6PM-WOD 7PM 6oz grilled chicken 1 bottle water 8:30PM 6oz beef burger 1 egg over hard 1/2 avocado 2 tomato slices Handful of sweet potato fries 4 slices bacon 20oz water 9:30PM 2 cucumbers 1 apple
Tire Flips today!!!!
Warm Up: 500m row 15 reverse walking lunges 15 butterfly sit ups 1 rope climb WOD: AMRAP in 15 min of: 15 chest to bar pull ups 30 sec ring L-sit hold Completed: 3 rounds RX Post WOD: 10 sprints from the fence to the building (NOT FUN!) I posted a pic earlier of the lovely tear sustained from this WOD and the juicy callous next to it which will burst very soon. RX was rough on the...
Paleo Challenge Day 25
11AM 2 hard boiled eggs 1 cups tomatoes sauteed with onions and hot peppers 1 nectarine 1/2 bottle water 2PM 1 bottle water 3:30PM 1/2 cup almonds 1/2 bottle water 6PM- WOD 7PM 4oz grilled chicken 1 sweet potato 1 bottle water 9PM 6oz whiting 1/2 bottle water 10:30PM 3 tablespoons sunbutter 1 apple 1/2 bottle water
Paleo Challenge Day 24
11AM 3 paleo pancakes made from almond meal, no syrup 1/2 bottle water 1PM 3 hard boiled eggs 1/2 bottle water 4PM 5 buffalo wings (not breaded) 1/2 bottle water 5PM 3 tbsp sunbutter 1/2 bottle water 6PM- WOD 7PM 4oz grilled chicken 1 sweet potato 1 bottle water 9PM 1 cup spaghetti squash with ground beef and homemade tomato sauce 1/2 bottle water 10PM 1/4 cup almonds
Warm Up: 5 min stretching 2 rounds of: 5 pull ups (strict) 10 sit ups 15 squats Then run 800m WOD: 5 rounds of: 5 shuttle runs 25 push ups Time- 13:07 Did all the push ups although I was advised to drop to my knees if need be (girl style) but I’m badass (stubborn) and fought through the pain and did them as they should be done. I’ll probably hate myself for it tomorrow but...
Warm Up: 800m run 25 push ups WOD: 7 rounds for time of: 35 double unders 3 squat snatch attempts 35lb squat snatch weight Completed: 6 rounds + 5 double unders I kept the weight on the squat snatch very low due to my shoulder and good thing I did because the double unders really burned my shoulder up. I am paying for it now, hopefully when I wake up tomorrow it’ll be better....
Paleo Challenge Day 23
11AM 4 paleo pancakes (made with almond meal, no syrup) 1/2 bottle water 1PM 1/4 cup almonds 4PM (2) 6 oz beef burgers wrapped with lettuce 1/2 tomato 1/2 avocado 1/2 bottle of water 6PM- WOD 7PM 4oz grilled chicken 1 sweet potato 1 bottle of water 8PM 6oz ground beef 11PM Grilled chicken caesar salad 1 buffalo wing 8oz water
Paleo Challenge Day 22
12PM 4 small apircots 4 tablespoons sunbutter 1/2 bottle of water 3PM 3 hard boiled eggs 1/2 bottle of water 5PM 1/2 cup almonds 1/2 bottle of water 10:30PM 1 cup spaghetti squash sauteed with onions, 4oz ground beef, and cup homemade tomato sauce 1 chicken drumstick 1 sweet potato 1 bottle of water
Ok so back in August 2010 I hurt my shoulder. Of course it wasn’t due to crossfit in any way. I am clumsy and hurt myself doing simple day to day things and not while I’m at the box lifting weight that most women at my weight wouldn’t think twice to lift. So back in August I hurt my right shoulder getting up from a nap. Yes I said it, I hurt myself getting out of bed. (Sometimes...
Downdogs & Deadlifts Warm Up: 15 min Power Yoga in the park WOD: AMRAP in 10 min of: 10 OHS 10 six count burpees 10 hollow rocks Completed: 5 rounds This was a community event to get the word out there about crossfit so it was done in the park. There was not enough PVCs to go around so I mimicked the OHS movement so that the people who have never done the movement could get the proper...
Paleo Challenge Day 21
9AM-WOD 10AM 1 bottle of water 1 bottle coconut water (original and unflavored) 12PM 8oz black coffee 1PM Masago Sashimi Love Boat for 2 (ate most of it myself) 24 pieces assorted sashimi (salmon, tuna, mackerel, etc) California roll (wrapped in cucumber) Tuna roll (wrapped in cucumber) Dragon roll (wrapped in cucumber) 1 glass of water 5PM 1/4 cup almonds 1/2 bottle of water 7PM ...
Paleo Challenge Day 20
11:30AM 2 hardboiled eggs 1 banana 1/2 bottle of water 2PM 8oz steak 2 cups spinach salad with 1 tomato, 1 avocado, and juice from 1/2 lemon 1/2 bottle of water 5PM 3 tablespoons almond butter 1 banana 1/2 bottle of water 9PM 6oz beef burger 1/2 bottle of water
Warm Up: Dynamic group warm up and stretching 3 rope climbs 50 situps 50 supermans WOD: Weighted Pull Ups 2X7 1st set- 2.5lbs 2nd set- 5lbs 3rd set- 7.5lbs 4th set- 10lbs 5th set - 10lbs (1 fail) 6th set - 10lbs (1fail) 7th set - 10lbs Oh yea weighted strict pull ups!
Paleo Challenge Day 19
11:30AM 1 banana 12PM 2 hardboiled eggs 1/2 bottle of water 3PM 1 cup spaghetti squash sauteed with onions, ground beef, and homemade tomato sauce 5PM 3 tablespoons almond butter 1/2 bottle of water 6PM-WOD 7PM 4oz grilled chicken 1 sweet potato 1 bottle of water 9PM- Dinner at Zinburger 8oz angus beef burger 2 tablespoons guacamole 2 tablespoons pico de gallo 1 cup sweet...
Warm Up: 10 min leisurely row WOD: AMRAP in 15 min of: 185/135 Hang power clean, 3 reps Double Unders, 20 reps 65lbs 7 rounds, 3 cleans, 10 double unders
Paleo Challenge Day 18
11:30AM 2 hardboiled eggs 1/2 bottle of water 4PM (2) 6 oz beef burger Spinach salad- 3 cups of spinach, 1 tomato, and 1 avocado with lemon juice from half a lemon 1/2 bottle of water 6PM-WOD 7PM 3oz grilled chicken 1 sweet potato 1 small banana 1 bottle of water 9PM 1 cup spaghetti squash sauteed with 1 small onion, 4 oz ground beef, 1 cup homemade tomato sauce 1/2 bottle of water ...
Paleo Challenge Day 17 (5/17)
11AM 1 banana 12PM 1 cup sauteed tomatoes with scallions, onions, and hot pepper 1/2 bottle of water 5PM 4 tablespoons almond butter 1/2 bottle of water 8PM 1 cup spaghetti squash sauteed with onions, 4 oz ground beef and homemade tomato sauce 9PM 6oz beef burger with lettuce and tomato 1/2 bottle of water 10PM 6oz ground beef 1/2 bottle of water
I love my box :)
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Warm Up: 2 rounds of: 10 knees to elbows 10 push ups 10 strict pullups 10 squats 10 reverse walking lunges WOD: AMRAP in 5 min of: 275/205 Deadlift, 3 reps 115/85 Push press, 7 reps Completed: 3 rounds + 2 deadlifts Deadlift 145lbs Push press 55lbs
Paleo Challenge Day 16
11AM 1 macintosh apple 12PM 6 oz beef burger 2 scrambled eggs 1 avocado 1/2 bottle of water 5PM 8oz grilled salmon 4 grilled asparagus spears 6PM-WOD 7PM 4 oz grilled chicken 1 sweet potato 1 bottle of water 9:30PM (2) 6 oz beef burgers 1 tomato 10 grilled asparagus spears 1/2 bottle of water 10:30PM 4 tablespoons almond butter 1/2 bottle of water
Paleo Challenge Day 15
9AM 6oz black coffee 1PM 1 banana 4PM 6oz beef burger 2 tablespoons guacamole 2 pieces grilled sweet potato 1 cup of artichokes mixed with chicken sausage, bacon and hard boiled eggs 1/2 bottle of water 4:30PM 1 cup of baked apples with cinnamon, raisins, and bacon topped with 1 scoop of trailmix of walnuts, shredded coconut, raisins, cranberries and other assortments 1/2 bottle of...
Measurements 5/15/2011 (Done weekly for Paleo...
5/15 Measurements Height- 5’5” Weight- 106lbs Hips- 30” Waist- 27” (R) Thigh- 20” (R) Bicep- 11” So this weekend I maintained and managed not to lose any weight or any inches anywhere. This is a huge accomplishment for me. Now that I have managed to maintain I need to work and gaining both weight and mass. Off to plan out for the week.
Paleo Challenge Day 14
9AM 2 hardboiled eggs 1 bottle of water 11:30 AM- METRO DASH 12PM 1 banana 1 bottle of water 1PM 10oz steak 1 cup steamed broccoli 1 cup mashed cauliflower 16oz water 7PM 8oz burger 1 cup sweet potato fries 20oz water 10PM 4 tablespoons almond butter 1 bottle of water
Warm Up: 800m run WOD: Crossfit Total Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep Back Squat Warm Up: 5-100 3- 115 Working Set: 1st- 135 2nd- 135 3rd- 140 NEW PR Shoulder Press Warm Up: 5- 45 3- 55 Working Set: 1st- 57.5 2nd- 57.5 3rd- 60 Deadlift Warm Up: 5- 125 3- 140 Working Set: 1st- 170 NEW PR 2nd- 175 NEW PR 3rd- 177.5 Crossfit Total- 372.5
Paleo Challenge Day 13
11AM 3 hard boiled eggs 1 apple 1/2 bottle of water 2PM 2 6oz burgers 1 avocado 1/2 bottle of water 5PM-WOD 6PM 4oz grilled chicken 1 sweet potato 1 bottle of water 9PM 1/2lb roast beef 1 bottle of water 6oz black coffee
Paleo Challenge Day 12
11AM 1 medium banana 1/2 bottle of water 1PM 8oz steak sauteed with 1/2 green pepper and 1 small onion 1/2 bottle of water 2PM 1 1/2 cups mixed berries (strawberries, blueberries, and blackberries) 1/2 bottle of water 4PM 6 tablespoons almond butter 1/2 bottle of water 5PM 2 scrambled eggs with 1/2 green pepper 1 avocado 8PM- Skills and Drills 10PM 1/4 cup almonds 1/4 cup...
Warm up: Mobility stretch WOD: 5 rounds of: 135/95 overhead squat, 5 reps 10 toes to bar 45/25 dumbbell squat power clean, 15 reps 20 double unders 25 min cap Completed: 4 rounds, 5 OHS, 10 T2B 45lb OHS and 15lb DB I need to put more work in with my overhead squat. That is all.
Paleo Challenge Day 11
11AM 8oz steak 2 scrambled eggs 1 avocado 1 apple 1/2 bottle of water 3PM 1 cup mixed berries (strawberries, blackberries, and blueberries) 1/2 bottle of water 5PM 4 tablespoons almond butter 1/2 bottle of water 6PM-WOD 7PM 4oz grilled chicken 1 sweet potato 1 banana 1 bottle of water 10PM 1/2lb scallop salad (2 cups romaine lettuce, 1 avocado, 1 green pepper, 1 tomato and...
Warm up: Stretching WOD: Deadlift 3X5 Warm up 5-115lbs 3-130lbs 2-140lbs Working set: 155 165-NEW PR! 167.5 (1 good lift) 167.5 (1 good lift) 167 (no good lift) Ok so my strength rotation just ended on 4/28 and my 1 rep max deadlift was 165lbs and today that became my new 3 rep max! Yay for me and it was my first time getting 167.5 off the ground and I got it up twice. Yay for me...
Paleo Challenge Day 10
11AM 1/2lb ground beef 1 scrambled egg 1 apple 1 banana 1/2 bottle of water 2PM 3 tablespoons of almond butter 4PM 2 tablespoons of almond butter 1 banana 6PM-WOD 7PM 6oz grilled chicken 1 sweet potato 1/2 bottle of water 9PM Rodizio styled dinner with endless variety of meat ( I lost count after the 5th kind) 2 cups of water There were lots of bottles of wine around and of...
The only way to get stronger is by pushing...
Anonymous asked: Just wanted to say that I really like your blog and you're totally inspiring. I'd like to try crossfit, but can't really afford it at the moment. I just go to a regular gym for now. Plus I don't know if there's any Crossfit gyms nearby. Anyhow, I'd love to ask you some questions if you don't mind helping me out with my goals. But first, do you know of any good...