Posts Tagged ‘WOD’

Day 85

I had a late breakfast/lunch/brunch. I cooked up a couple of hamburger patties and had that with my paleo ketchup. I also had some celery, carrots, a banana and some grapes.

During my lunch break I did some front squats. I warmed up with 5 reps at 45, 5 and 65 and 3 at 95. Then I moved in to a 3×3 at 115, 135 and 155. They felt pretty good. I had already seen what the evening WOD at the box was going to be and I didn’t want to overdo it so I called it there. After work I went to the gym where we started off with a 3×3 of back squats. I did two warm up rounds of 3 at 105 and 135. I then did 155, 185 and 190. I think I could have done more, but again, I didn’t want to exhaust myself before the WOD. It was a chipper with 20 each of thrusters, sumo deadlift highpulls, push jerks, overhead squats and front squats, all at 65 pounds. The kicker here is that at the top of every minute you had to do 4 burpees. I completed it in 14:05. First minute I got 18 thrusters. That was the most I have strung together at that weight and I only stopped because it was almost time for the burpees. That makes me feel more confident for the next time I meet Fran.

Ed made dinner. We had bacon wrapped chicken breasts covered with pineapple. I love that stuff. We had sweet potatoes with butter as a side.

Day 86

For breakfast I had a banana and some bacon. It was a very busy day at work and I was barely away from my desk. For lunch I had a couple of eggs over medium. I also had some dark chocolate. Trust me, it was needed.

My whole body ached and so it was a rest day.

For dinner I fixed some shredded pork with some diced baby potatoes that were covered with Italian seasoning and baked. I made a small batch to keep me from eating too many. I used to eat the crap out of those things.

After dinner Ed & I chilled with some wine. That’s pretty much my favorite part of the day.

Day 87

Yay Saturday. I got up and cooked some pancakes for the munchkins. I made myself a couple of eggs. Then it was time to head tot he gym for the OnRamp. Again I demo’d a LOT of wallballs at 14 pounds, did some double unders, box jumps (24 inch) and pushups. My double unders were not working well today. 7 was the magic number that I just couldn’t get past. It might be time to do them everytime I am there.

Back home I didn’t have a “real meal” after that. I munched on celery, carrots, tortilla chips with velveeta/rotel dip and dark chocolate. Yes, it wasn’t the best dining choice I could have made. However I am feeling a bit moody and hormonal and it kept me sane.

I was cranky most of the evening until I decided it was time to build a pillow/couch cushion/table/step-stool/blanket fort of epicness. I wish I had a picture. Ed & I both got in it with Tyr & Freya. It was much fun. I really needed it.

I can’t believe there are only three days left to this. I think I am going to have to end this with a bang. Day 90 falls on club night. I think that is very appropriate. I also think that it’s time to see if I can hit a couple more PR’s. Today was barely an active rest day, but I am definitely back at it tomorrow.


I’ve been a bad girl. I’ve been meaning to sign on here and update but it’s been one thing after another. It’s no excuse but that’s just how it goes some times. Also, I haven’t eaten very well recently. It was my birthday weekend and I allowed myself to cave a few times. There were cupcakes, breaded chicken and fast food fries. And, aside from the few lifts I demo’d on Sunday, there was not very much working out. I planned on getting back on track yesterday and food wise I was, but my baby boy was sick and I didn’t feel right going out to lift weights while he was feeling so bad.

Today I am back at everything full swing. For breakfast I had a banana and bacon. For lunch I had steak, bacon and celery. For dinner I had pork roast and a couple of sweet potatoes with butter. I was just going to have one, but it was post-wod and I was starving.

Tonight, as is usual on Tuesdays, I attended two classes. First we did a 20 rep max back squat – unbroken. I did 155 pounds. Last time I did it I used 145. I was very grateful for Ed who was spotting me and pushing me through the last 5. Then we did a WOD that had 30 reps of bear complexes. Not only that, every time you dropped the bar you had to do 2 burpees, 4 box jumps and 6 wall balls. I completed it in 15:38, 2:10 faster than the last time I did it. I broke the reps up in to 8, 8, 7 and 7. Next time I hope to do 10, 10 and 10. Oh, and I used 75 pounds. If you have never seen a bear complex or are not sure what they are, check out this video.

After that was the Club WOD. I did a 5,5,3,1,1,0 of split jerks. It was supposed to be a 5,3,3,1,1,1 but it didn’t work out that way. The bear left me more drained that I expected and I couldn’t go as high as I wanted. The “warm-up round” wasn’t so much a warm up after all. I did 95, 105, 115, 135, 145 and then failed my two attempts at 155. I just couldn’t get my feet to move. There was no dropping under the bar. I will need to work on this some more so that it doesn’t fail when I am exhausted. Then it was a 3 position snatch pull, 5 rounds of 2 reps. I did 95, 105, 115, 125 and 135. I did use the hook grip and my thumbs are not liking me.

I can tell that I am going to feel this tomorrow. It’s okay though, I have my foam roller to get me through it.

This morning I had a late breakfast but I didn’t let my hunger lead to bad food choices. I had two eggs over medium and bacon. For lunch I had turkey and half of a large sweet potato with butter. Ed got off of work early today and so I was nice and split the last sweet potato with him.

My forearms felt better today but not great so I spent more time digging the lacrosse ball in to the sore muscles.

The first workout of the night I had a goal of getting 8 rounds. It was a 15 minute AMRAP of 5 power snatches at 95 pounds and 20 double unders. My double unders weren’t exactly cooperating and I know my form was a bit off on the snatches. My 1 rep max is hanging out at 105, so 95 was a bit heavy. I got 7 rounds plus 1 snatch. Not exactly what I wanted but I am not disappointed.

Strength work tonight started off with 12 minutes of snatch work ending with a 3×1. This was focusing on proper form for the full or squat snatch. I do have a bit of trouble dropping under it when the weight gets heavy. I know that B.E. is right when he said something about me getting bigger numbers once I finally get that drop right. So a lot of my “home work” will include light weight with lots of reps of full squat snatches. I want 135 before the year is over damnit.

After that we did high bar back squats – 3×5. I did a warm up set at 85. Then I did 135, 155 and 155. I could have gone heavier but Holly & I both were leaning a bit forward on the second round so we agreed that we needed to focus on keeping the chest up through out the movement.

I skipped the metcon and went over to help with the rather large onramp class. They were working on snatches and something happened that made me feel pretty damn good. I was trying to help one of the women understand the bar path and keeping it close to the body during the lock out overhead portion of the move. I showed it to her in slow motion with the pvc pipe and then had her run through it a few times. She said people had been telling her the same things over and over about it but that it didn’t make sense until then. Her next three reps, while not perfect, were a LOT closer to the body. I’m very glad I was able to help flip that light switch in her mind.

Dinner tonight was a salad with chicken, carrots, celery, green peppers, romaine lettuce (or maybe it was red leaf, Ed fixed it for me) and homemade Italian dressing. I also had one glass of “Rum Punch” because my wrist was hurting quite a bit. I’m not sure exactly what I did to it. I am taking a rest day tomorrow to recover and do some mobility. I have heard rumors a certain WOD is returning Thursday and I want to be ready for her.

Today was a much needed rest day. My forearms were so tight that the pinky on my right had was a little numb and it hurt to type. My day job involves a lot of typing so I spent a very large part of the day having my forearms become close and personal friends with the lacrosse ball. They are a bit better tonight but I am sure it will continue tomorrow.

Breakfast was an egg over medium, half of an apple and some turkey breast. Lunch was some more turkey breast and a sweet potato with butter. Dinner was a couple of burgers with bacon (and a lot of bacon quality testing while Ed was cooking) and paleo ketchup on top of some lettuce. I also had a carrot just because I like carrots and it was there.

Tonight Ed & I watched The Biggest Loser. Mostly because we knew some big names from CrossFit would be on there. It was really awesome to see them help push people through the workout and motivate them with positive reinforcement. That compassion and community mentality is what captivated me with CrossFit from the beginning. I don’t do well with someone screaming in my face and making me feel like less of a human. Most people don’t. With that said, I am not surprised Jillian has the smallest team. I’m just saying…

Anyway, tomorrow I am back at it. The posted workout at the gym is a 15 minute AMRAP of 5 power snatches and 20 double unders. The last time I did this workout I completed 8 rounds and I did not do the RX weight. That was about 9 months ago. This time I am going to do the RX weight of 95 pounds and my goal is to still complete at least 8 rounds. I know I can do this if my double unders are on. I recently pr’d with 40 unbroken. I should be able to get a couple of rounds with 20 unbroken.

Wish me luck.

Yesterday was a rest day and my body really needed it.

For the most part I ate well yesterday. For breakfast I had a burger, no bun, with some of my homemade ketchup. For dinner I had a salad, sirloin steak and sweet potato with butter. I also had a banana during the day. Lunch, however, was another story. I was angry and hungry and that is not a good combination for me. As I was trying to find something to eat I noticed the left over enchilada was just calling to me. I ate it. Without shame or remorse, I enjoyed every last bite of that darn thing.

Okay, there was a little remorse, but it came later when I was done being in a pissed off mood.

Today was much better. Ed & I got up early enough to go to the 10am class. Before leaving we each had a breakfast “burrito” which consisted of eggs, chicken & seasonings wrapped up in a slice of ham. It was pretty tasty.

The workout at the gym was 5 rounds of 10 Toes To Bars, 10 Power Snatches at 55 pounds and 10 Wall Balls at 14 pounds. I did my toes to bars 5 at a time and finished the WOD in 17:45. It was rough and invigorating. I liked it. My hands don’t like me very much though. After that class was the OnRamp class I help teach. Then during open gym I worked on my overhead squats. I did 3-3-2-1-1-1 at 65, 85, 105, 115, 120 and 125 pounds. The 125 pound is a PR for me. It took me three tries and Ed cheering me on to get it, but I got that bastard. 🙂

For lunch we went to Chili’s. Their menu is not the best for trying to go gluten free but we were hungry and had been given a gift card for them for Christmas. I ended up having the bacon chicken sandwich and a salad. I didn’t eat the croutons on the salad or the bun on the sandwich. For dinner we had spaghetti made with spaghetti squash.

I made a new batch of paleo ketchup tonight. I am playing around with the recipe and Ed said this was his favorite version. I used elephant garlic this time. It’s huge. I used 1 elephant clove instead of the four regular cloves I used in the last two batches. I think I have about got it narrowed down to how I want to do it. Next thing to try is to make paleo BBQ sauce and I think it might be time to make some more hot sauce. Oh, I also made some Italian dressing.

I love knowing what’s in the food I eat and being confident that it’s not going to kill me. It’s nice. I wish I had developed this love for cooking a long time ago. I am certainly enjoying it now though.

As sore as I thought I was yesterday, I know tomorrow is not going to be fun. Oh my aching muscles. The foam roller is my best friend right now. We will spend a lot of time bonding tomorrow.

For breakfast I had a small glass of orange juice, 2 eggs scrambled and a banana. Oh, and coffee. Lots of coffee. Today was one of those days where I just wanted more coffee. For lunch I sauteed up about a half a cup of green peppers and had that with a chicken breast diced and seasoned with ground pepper, garlic and lemon juice. It was good but the recipe needs tweaking.

At the gym tonight we did 5 minutes of snatch balance work for the warm up. I used the 35 pound bar. The we worked on overhead squats. It was technically a 3×3. I warmed up with 3 reps with just the bar and then did 75, 85, 95 and 105 pounds. Thanks Holly for pushing me to one more round at the 105. It felt good.

After all that warming up it was time for the actual WOD. It was a 21-15-9 of squat snatch (65 pounds) and chest to bar pull-ups. Now, I am still working on the chest to bar pull-ups so mine were more like regular kipping pull-ups. I’m getting there but I definitely need to work on my grip strength. I am thinking I am going to do some farmer’s carries with the kettlebells this Saturday in addition to pull-up work. I finished the WOD in 17:19. The pull-ups really slowed me down. The squat snatches could have been a bit faster but I felt like I kept a pretty consistent pace and so I am happy with that.

I was smart and planned dinner ahead so Ed & I came home to apple cinnamon boneless pork ribs in the crock pot. They were delicious. I can’t believe I will actually eat cooked apples now. I used to hate cooked apples. It was a texture thing and so I never would eat apple pie. Now that I don’t mind the texture I am skipping the gluten, so I guess I will not be divulging in that any time soon. Oh well, you can’t miss what you have never had.

After dinner Ed & I REALLY wanted some chocolate or something sweet. Anything sweet. However, we resisted. There is no dark chocolate in the house and we refused to go out and get anything because it would be too tempting to get something we really don’t need. I totally ignored the thin mints in the freezer. If you know me well you know how hard that is. Well, how hard it used to be.

I have goals that I want to achieve and they are more important than a snack. I am just glad I am lucky enough to have a wonderful man who fully supports me in this. Not only does he support me, he is along for the ride. What more could a girl want?

So, I’m a little sore today. Not too bad, but my thighs are feeling the work they have been doing. I view this as a good thing. I also noticed earlier that my traps seem to be getting bigger again. This I love.

For breakfast I had two eggs scrambled with garlic and pepper. I also cut up a large carrot. Odd mix, I know. But they were good. I had two burgers with homemade paleo ketchup for lunch and a snack of almond butter and another large carrot. I prefer celery with my almond butter however I forgot to pick some up the other day.

Tonight during the onramp class I demo’d hang snatch, power snatch and squat snatches. This reminded me that I need to work on them more. The WOD tonight was brutal. 100 kettlebell swings (35 pounds), 100 push-ups, 100 double unders and 100meter overhead walking lunges (25 pounds). I finished it in 22:48. I was able to get 40 double unders unbroken. This is NEW pr for me and made me very happy. My long term goal is 100. I’m getting closer.

After the WOD I had a protein shake. For dinner I had some chicken, romaine lettuce and a carrot.

I know I am going to feel this tomorrow. There will be lots of stretching. Also, there will be more work on my pistols. I planned on doing them tonight but ran out of time. A good friend gave me some advice to help me get them to RX depth and I can’t wait to try it out.