Posts Tagged ‘wall balls’

Today was a good day. The morning started off a bit hectic due to sleeping in a little later than planned but that was a worthy trade off. Thankfully last night I had already cooked up bacon and a breakfast bake, so breakfast was a simple matter of reheating and waiting for coffee.

Ed & I went to the morning bootcamp and it was awesome. I think it was called The Twisted Carnival… don’t quote me on that. Anyway, there were 6 stations. Round 1 you did each station for 2 minutes. Round 2 you did each station for 1:40. First station was the rower (at least it was for me). After that there was an agility course. I am proud to say I manager to jump over obstacles without falling wrong and twisting my ankle. That was very nice. Then we moved on to a partner station were you did a wall ball toss over the pull up bar to your partner and just passed it back and forth. I know all stations were the same amount of time, but this one took forever. On the second round through you did a burpee after throwing the ball, while trusting your partner would pay attention and not throw it back while you were still down. Ed was good and didn’t throw the ball on my head.

The next station was also a partner station. This time one person would do a farmer’s carry with a kettlebell in each hand and go up and back a set distance while the other person was doing lunges (second round was air squats). For my first trip I used 40 pound kettlebells. For the rest I used 55 pounds. Once that was done we moved to the ab station. It consisted of sit-ups, plank up-downs and v-ups. Round one you did 10 of each before repeating the moves, round two you did 5 of each. The final station had 6 slam balls followed by 6 lateral jumps on the first round or 6 push ups for the second round. My pace was much better on round 2. It was the final station and I wanted to make sure to “empty the tank” before the workout was over. Oh, and I used the 20 pound ball for each round.

After working out and being able to breath again, Ed & I went to the City Market. We picked up a bunch of spices and some produce – yellow peppers, onions, sweet potatoes, grapes, tomatoes, apples and some loose leaf tea. We really need to do that more often. I think we agreed that it is going to become a weekly thing. Especially since most items are a lot cheaper than the grocery store. I’m really excited about the tea we picked up. I have never bought loose leaf tea before today and so we spent a little time deciding. We ended up getting one called gunpowder that is a strong green tea, raspberry green tea and black currant. I have had two glasses of the raspberry green tea today. I love it.

Ed made vegetable beef soup for dinner but while it was cooking we were both very hungry and not well behaved at all. I ate a bunch of tortilla chips with rotel dip. This time it had some taco meat mixed in with it. Ed loves my paleo taco seasoning and cooked up some tacos the other night when I was out. I also had a corona, with a lime. You have to have the lime in it. Just isn’t right otherwise.

Two more days. I plan on doing some heavy lifting tomorrow, so it’s time for me to get some rest.

Yesterday was a rest day. The only thing I did was 600m of rowing. However, I did eat pretty well. I had breakfast bake with coffee and yogurt followed by celery as a mid-morning snack. I cooked a beautiful steak for lunch and had some grapes and raisins. Then for dinner Ed & I made his pepperoni chicken yumminess. It’s chicken breast with a layer of pepperonis covered with homemade spaghetti sauce and a slice of provolone cheese.

Today Ed & I were both off of work. For breakfast I made a new breakfast bake, this one with eggs & bacon and Italian seasonings. We went to an early WOD and it was brutal. It was a 6 movement AMRAP with 2 minutes of rest between each movement. It had double-unders, toes to bar, burpees, wall balls, push ups and box jumps. Basically you did each movement for as long as it took for you to have to step back and take a break (or drop off the bar). My results are below.

Double Unders – 22 (3 attempts, I got 11 then 22 then 6 – had a goal of 30)
Toes to bars – 12 (I think my prior was 10, my goal was to beat it)
Burpees – 20 (Goal of 20)
Wallballs – 14# – 26 (My goal was 20)
Push-ups – 26 (My goal was 24)
Box Jumps – 24″ – 37 (goal of 30)

Now, I am very happy with my results here but I left the gym VERY impressed with one of my fellow WOD-ers. He did so many box jumps that my draw about hit the floor. If I don’t have the number quite right I know I am close. I believe it was 146 or 147. I watched him after I was done, his pace never faltered. When we talked after he told me he sucks at overhead squats. Well, I think he more than makes up for his shortcoming there and should know that with effort he will make those overhead squats his b!tch. Just saying. It was definitely a site to behold and I am so glad I was able to be there to see it.

After working out when went out shopping, stopping by the Local Pig to pick up some delicious meats. I’ll let you know about those as we try them. Before we went there I stopped by to see a sick friend and drop off some of my paleo ketchup. I hope she likes it as much as I do. I plan on making a larger batch next time. Maybe I will start canning it to extend the shelf life.

For lunch we had a salad and some wings. Ed had hot wings, I had BBQ wings. I should have went with the hot wings. Lesson learned for next time.

However, it’s totally okay, because for dinner Ed made hot wings with his awesome sauce. I could eat my weight in them but decided to behave.

There is some drama going on at the home front so I did have a couple of bottles of cider and some wine tonight. But the cider is gluten free and wine is good.

Sorry about the delay in posting. I let myself get behind on here but have been keeping up with my workouts.

To save this from being a lengthy recap post I am going to sum things up.

I stuck to my gluten free diet for almost this entire period. The only exception to that was when Ed & I went out for dinner after shopping on Wednesday. I wasn’t thinking and ordered mashed potatoes with gravy… It was only after I finished my meal that it hit me that flour is used to thicken gravy. Seriously, I don’t know what I was thinking. Good news, it wasn’t a lot and I didn’t notice any ill effects. I mainly had bacon & eggs for breakfast and a variation of protein/fruits/veggies through out the day.

For my lifting, Wednesday was a rest day. Thursday I did Back squats and hit a 10 pound PR. I did 45×2, 85×2, 125×2, 150×2, 170×1, 190×1 then I rested for 5 minutes and did 215×1, 220×1 and 225×1.

Friday I hit a 5 pound PR on my front squats. I did 45×2, 75×2, 105×2, 125×2, 145×1, 165×1 and after a 5 minutes rest period I did 180×1 and 185×1.

Saturday was OnRamp day again. During that I demo’d sumo-deadlift high pulls with 65 pounds and wall balls. I did 16 pounds for the wall balls. They felt pretty good. I think I am going to try and force myself to do 16 pounds on any WOD that isn’t Karen. After that I stuck around for about an hour and worked on various things. First I worked on double unders. I was able to string together 30. That felt great. Then I did some pistols. They still need a lot of work and are going to be a focus for me in this next month. After that I worked on my squat snatches. I did 45×2, 65×2, 85×2 and 95×2. I tried 105 but couldn’t get it. My upper body has taken a lot of abuse this past week so I didn’t push it. After 3 failed attempts I moved on. I did 25 GHD sit-ups and worked on my strict hang pull ups. I still need a band but am able to get 2 with the smallest band before moving it to 2 bands.

Sunday was a “rest” day of sorts. Ed & I worked together on cleaning/reorganzing the garage. We spent 4 hours out there moving shelves, cleaning, sorting moving stuff out and moving it back in.

Sunday night I made something I had never thought I would try make. Paleo ketchup. I used this recipe minus the fennel bulb. My local grocery store doesn’t carry it this time of year. I haven’t had a chance to try it on anything but did taste it last night. It’s doesn’t have your typical ketchup flavor but is very similar. I will be making open face burgers tonight to see how they pair together. 🙂

Glorious Saturday, I got to sleep in a little bit later than usual. Well it was only until 8, but that extra hour was nice. I had my baby girl “help” make pancakes. She did a great job stirring for me. So for breakfast I had my usual couple of cups of coffee along with 2 pancakes with almond butter and syrup. They were pretty good.

At the gym today I helped coach the onramp and in that class I did some wall balls to demo them. I haven’t done them in a while and did better than I honestly thought I would. I do need to do them more often. So, note to self, do some wall balls every now and then if they aren’t in any of the WOD’s that I can make it to. Due to family obligations I wasn’t able to stick around for the open gym to get my strength work in at the box. I did enjoy teaching though and helping people learn the movements. I really love it when someone listens to my instruction and I can see their form improve or when someone asks a question and I can confidently answer it for them. I love helping people in their love with CrossFit and lifting.

when I got back  home I fixed myself a large batch of chicken “nuggets.” They were breaded with almond flour and a few seasonings and cooked in bacon grease. Everything is better with bacon. I ate them with BBQ sauce and when the kids didn’t eat all of the mac and cheese that I had fixed for them, I swiped some of that. While playing with the kids I also managed to sneak in some stretching.

During nap time I went out to the garage with Ed to get my strength work in for the day. My muscles were sore from all the work I have done this week so I decided to take it light today. We each did a 5×10 of hang power cleans and push presses. I stuck to 65 pounds for all of my reps. My focus was on speed and form. I wasn’t trying to get to heavy with this. Instead I focused on form and speed. Hang cleans are not something I do very often and when I do them I am not very good with the flow.  That is something I know needs work and I think they felt good today.

For dinner I had two home made beef and chicken quesadillas. I must also confess to having a few small pieces of candy today. having it in the house is hard to resist. Still, I don’t think a tiny kitkat is going to kill me. But if it comes down to me having to learn to totally say no to these to see the gains I want, I will find a way to turn them down. Or hide them. Whatever it takes. It’s time for me to get the body I really want and I will do what needs to be done to achieve it.

Tomorrow is a rest day, so my plan is to eat lighter but not stupid light. My body still needs fueled but I think it’s the day to skip the chocolate. Not the wine though. Or the bacon for that matter.

Goodnight everyone.