Leaving for the Crossfit Games on Thursday! I’m very excited, it’s going to be a great weekend with great friends, with great entertainment! If any of my fellow bloggers will be out there lets have a Tumblr meet up! :)
I dont know if many of you remember an old goal I set for myself of putting on 25lbs in a 6 month period of time. Well its been over a year since I set that goal and by the end of my time period I ended right back where I started. Well here I am today and I weigh 114lbs (the heaviest I’ve ever been, EVER!) And I have 11 more pounds to go to reach 125lbs. Yay me!
I PR’d my front squat last week. Body weight front squat, 110lbs. It was rough, I couldve totally done more if I wasnt sore from the power clean skill and drills I did the night before. A new PR nonetheless!
“Again, you can’t connect the dots looking forward; you can only connect them looking backwards. So you have to trust that the dots will somehow connect in your future. You have to trust in something — your gut, destiny, life, karma, whatever. This approach has never let me down, and it has made all the difference in my life.”—Steve Jobs, CEO of Apple Computer and Pixar Animation Studios
Five Lessons About How To Treat People — Author Unknown 1. First Important Lesson - “Know The Cleaning Lady”
During my second month of college, our professor gave us a pop quiz. I was a conscientious student and had breezed through the questions, until I read the last one: “What is the first name of the woman who cleans the school?”
Surely this was some kind of joke. I had seen the cleaning woman several times. She was tall, dark-haired and in her 50s, but how would I know her name? I handed in my paper, leaving the last question blank. Just before class ended, one student asked if the last question would count toward our quiz grade.
"Absolutely," said the professor. "In your careers, you will meet many people. All are significant. They deserve your attention and care, even if all you do is smile and say "hello."
I’ve never forgotten that lesson. I also learned her name was Dorothy.
2. Second Important Lesson - “Pickup In The Rain”
One night, at 11:30 p.m., an older African American woman was standing on the side of an Alabama highway trying to endure a lashing rainstorm. Her car had broken down and she desperately needed a ride. Soaking wet, she decided to flag down the next car.
A young white man stopped to help her, generally unheard of in those conflict-filled 1960s. The man took her to safety, helped her get assistance and put her into a taxicab.
She seemed to be in a big hurry, but wrote down his address and thanked him. Seven days went by and a knock came on the man’s door. To his surprise, a giant console color TV was delivered to his home.
A special note was attached. It read: “Thank you so much for assisting me on the highway the other night. The rain drenched not only my clothes, but also my spirits. Then you came along. Because of you, I was able to make it to my dying husband’s bedside just before he passed away. God bless you for helping me and unselfishly serving others.”
Sincerely, Mrs. Nat King Cole.
3. Third Important Lesson - “Remember Those Who Serve”
In the days when an ice cream sundae cost much less, a 10 year-old boy entered a hotel coffee shop and sat at a table. A waitress put a glass of water in front of him. “How much is an ice cream sundae?” he asked. “50¢,” replied the waitress.
The little boy pulled his hand out of his pocket and studied the coins in it.
"Well, how much is a plain dish of ice cream?" he inquired. By now more people were waiting for a table and the waitress was growing impatient. "35¢!" she brusquely replied.
The little boy again counted his coins. “I’ll have the plain ice cream,” he said. The waitress brought the ice cream, put the bill on the table and walked away. The boy finished the ice cream, paid the cashier and left.
When the waitress came back, she began to cry as she wiped down the table. There, placed neatly beside the empty dish, were two nickels and five pennies. You see, he couldn’t have the sundae, because he had to have enough left to leave her a tip.
4. Fourth Important Lesson - “The Obstacles In Our Path”
In ancient times, a King had a boulder placed on a roadway. Then he hid himself and watched to see if anyone would remove the huge rock. Some of the king’s wealthiest merchants and courtiers came by and simply walked around it. Many loudly blamed the King for not keeping the roads clear, but none did anything about getting the stone out of the way.
Then a peasant came along carrying a load of vegetables. Upon approaching the boulder, the peasant laid down his burden and tried to move the stone to the side of the road. After much pushing and straining, he finally succeeded. After the peasant picked up his load of vegetables, he noticed a purse lying in the road where the boulder had been. The purse contained many gold coins and a note from the King indicating that the gold was for the person who removed the boulder from the roadway. The peasant learned what many of us never understand - “Every obstacle presents an opportunity to improve our condition.”
5. Fifth Important Lesson - “Giving When It Counts”
Many years ago, when I worked as a volunteer at a hospital, I got to know a little girl named Liz who was suffering from a rare and serious disease. Her only chance of recovery appeared to be a blood transfusion from her 5-year-old brother, who had miraculously survived the same disease and had developed the antibodies needed to combat the illness. The doctor explained the situation to her little brother, and asked the little boy if he would be willing to give his blood to his sister. I saw him hesitate for only a moment before taking a deep breath and saying, “Yes, I’ll do it if it will save her.”
As the transfusion progressed, he lay in bed next to his sister and smiled, as we all did, seeing the color returning to her cheeks. Then his face grew pale and his smile faded. He looked up at the doctor and asked with a trembling voice, “Will I start to die right away?”.
Being young, the little boy had misunderstood the doctor; he thought he was going to have to give his sister all of his blood in order to save her.
Today’s WOD was good old “Barbara” which was this:
20 pull ups
30 push ups
40 sit ups
5 rounds for time with 3 minutes rest in between each round.
Rough WOD and today I was able to do this baby RX since I was still working with a band when this WOD came up back in November. Anyway, coach was on us today. He refers to me as “Captain”, still not sure what it is I am the captain of but this is what he calls me lol. When I got to my squats on the second round he was on me to do them unbroken and boy did I get through the last 40 unbroken (which is when he happened to walk over) Coach was changing up the music every few minutes and Tootsie roll happened to come on (love this song fyi) While I was doing my squats yet again he was yelling at me not to stop and then starts doing the tootsie roll immediately to my right side. I was trying so hard to keep a straight face and get through my squats and as soon as he walked away to check on the others I bursted out into laughter and had to stop. I tell ya, the people I train with are amazing. Absolutely hysterical.
40 min cap on the WOD
Completed: 3 full rounds plus 20 pull ups, 30 push ups, and 40 sit ups
I did finish the WOD back in November but it wasn’t RX
I took today as a rest day which of course meant I worked on skills and drills :) I was working on my power cleans since one of my goals for the end of the month is to power clean 95 pounds. I can currently do 87.5lbs but then I start psyching myself out and completely get into my own head as soon as I load the bar up to 90 pounds.
It was a quiet night tonight at the box which has been rare lately because we have been ridiculously busy. My coach was working with me and then decided he was really going to give me some good tips to help me work on my “fast elbows” I had never seen this method of training but it was definitely very interesting. I was working inside the cage moving my way around the bar without moving the bar. Once he felt I was moving elbows fast he lowered the rack so I would have to partially lift the bar along with my shrug and jump. I partially front squatted 150lbs today. That’s insane! And it hurt lol, not used to having anything near that weight in the rack position.
All in all it was interesting technique, I learned a lot from it but I was too exhausted at this point to actually pick up the weight. I’m hoping on Sunday during open gym I can put all the great new things I learned to good use. Working hard to get to that 95 pound power clean. I really appreciate my coach taking the time out to work with me, I told him I would make him proud one day, he said he already was :)
Pull ups had to be done strict, no kipping. There was a 30 minute time cap and I was able to get 2 pull ups on the round of 9. Handstand push ups were done with a 45lb plate and ab mat under my head. My wrists are done but I have a smile on my face because I have overcome my fear of handstand push ups :)
Today’s WOD was of course one of my goats (movements we hate or have difficulty with) and I have been focusing on working on the movements I have trouble with.
25 push ups
25 walking lunges
Snatch one rep every minute on the minute for 15 minutes
So coach had me load up my bar to 37.5lbs, he said it looked to easy and then had me load up to 47.5lbs to start the workout. So I did 47.5lbs for most of the workout and then he had me go up in weight. Luckily between loading up and my next lift I didn’t have time to psych myself out of the new weight and set a new PR for squat snatch. 55lbs and I did it for the last 3 lifts of the workout! It felt good because I have had such a hard time with this movement in the past.
I got on the scale yesterday and it says 112lbs! 112lbs!!! I have been trying to break the 110lb wall for over a year now and I finally have! Victory never tasted so sweet! Now to continue on this path and work my up to the ultimate goal of the big 125lbs :)
5K today but I am way too sore for that and I was planning on doing it with a 10lb vest. I’m going to go and show my support for my crossfit family and will probably run around the pond, with the vest of course. EVERYTHING HURTS AAAGGHHHHH!!!!
I obviously cannot hang power clean or push jerk this weight although I can deadlift it but the whole point of this workout was to use the same bar and weight for all 3 movements so I did 75lbs which was a first for me on both the hang power cleans and the push jerk. I am able to move this weight but not usually in a WOD where that many reps are involved so I was very proud of myself for sticking through the weight and not giving up on myself. A few weeks ago we did push jerks for 2 RM, 75lbs being my 2 RM at the time. I think its safe to say that after doing 24 75lb push jerks, 75lbs is no longer my 2 RM :)
I had a good pace and then suddenly I got to the third round and I was losing my form, technique and the bar felt like it weighed a ton but I pushed through, one rep at a time. There was a 30 min cap and I completed 4 full rounds, 12 deadlifts and ended with 1 hang power squat clean even though that wasn’t the movement lol. Coach told me to drop lower under the bar and so I did, into a hang power squat clean and then the clock ran out. This workout was BEAST! It hurt to move after and it hurts to type this now lol.
One year ago today I made the best decision I could have ever made for myself. I walked into Crossfit ACT (my box) for the first time. I was ready to run for the hills while I was waiting for my first class to start. I stuck it out, took the class, had one-on-one coaching and by the end of it, I was in love. Many of my fellow crossfitters have told me when they saw me standing there on my first day they figured they would scare me off and never see me again. I proved them wrong :) I have loved every minute I have spent training at Crossfit ACT. Every drop of sweat, blood, tears, and vomit was worth it lol. I’m so excited for this next year of training and all the progress that’ll come with it! Happy Crossfitting Anniversary to me!!!! I celebrated with almond meal pancakes for breakfast and I shall continue the celebration with an awesome WOD later today!
By 2014 I want to be Paleo/Crossfit Nutrition Certified
By 2016 I want to have my Bachelor’s of Science in Nursing
I want to hopefully incorporate all this knowledge, skill, and training into one. Each and every one of these goals is set because when I was introduced to these things they made a great impact on my life and I now want to make a great impact on others.
in full effect!!!! One step at a time, big things coming from this tiny person. No more f*cking around. If I want things I need to work for them and work hard. I have a great support system and plenty who want to see me succeed. I will do my best not to disappoint.
I definitely did not perform my best during yesterday’s workout. I was off and my performance was crappy. It was a rough “Hero” WOD and I expect them to knock me on my ass but I wasn’t on my A-game at all. I’m thinking maybe it’s because I didn’t eat well enough or enough in general. It’s been done, I just have to make sure I eat better and perform better today. So yesterday’s workout was this:
Wallball shots, 20/14
Box jumps, 24in
Kettlebell swings, 1.5/1 pood
Since there was so many of us I started with the kettlebell swings. I finished the first round of 50 reps and also completed 40 reps of both the kettlebell swings and wallball shots. I wanted to throw up, I felt like I was moving in slow motion and it took some time to recover. Anyway, that was yesterday, today will be better.
with my body! My body has gone through so many changes in this last year, especially the last six months. It’s amazing and everyone has been complimenting lately. It doesn’t end here though, there’s more work to be done. Once you sculpt something great, it needs to be maintained :)
I was rather confused as to why deadlifts for 3RM came up twice in a matter of 10 days but we had to do it. So we did deadlifts on June 22 and June 30, we also did it at some point in May. On June 22 I couldnt get anywhere near the 3RM I set in May, rough week of WODs + lots of soreness = a very weak me lol.
2 rounds of 25 sit ups and 25 back extensions
then 800m run
Deadlifts Warm up:
5th- 165lbs (failed on last lift of 3)
So back in May I set my 3 rep max of 165lbs and on June 22 I could just barely get 150lbs up for my 3 rep max. Yesterday I was able to get back up to my May 3 rep max and I was very tired and sore yesterday so I am proud :)