I took yesterday off which worked out marvelously! However, I do believe my moods positively correlate with my workout schedule.

For Example.

I work out, I’m usually in a good mood.
I don’t work out, and well, anything goes. There’s no saying what could happen!

Typically, when I work out, I just feel amazing. When I don’t work out, something, somewhere trips the ‘crazy girl’ mode and I’ll just be down, cranky, moody, whatever. I’m a walking billboard for endorphins. All the shit you hear in high school about hormones, endorphins, “feel good” chemicals; yeah, it’s true. I’m finally at the point in my life where I’m realizing how things affect me and how to tell what works, and what else needs to be done. I think.

Back when I hated exercise, so.. basically before spin class with Diana and before CrossFit, I was like, BULLshhhhiitttt.. Endorphins are a load of crap. Doctors just tell you that crap to get you to exercise more.

They’re legit. I feel amazing when I work out. I feel crappy when I don’t.

OH. And can I tell you? I’m not even sore from the 50 GHD sit ups I did on Wednesday. You know what that means? I have to do more of them.

Anyway. Today’s WOD:
12 Minute AMRAP
25 – DU
3 – Power Snatches @ 75% of 1RM
12 – Bar Facing Burpees

I did singles, because Tom and I agreed that doing singles and getting a workout was a better deal than struggling with DUs for 12 minutes (even though I can do them, I get worn out fast, and they slow waaay down when I’m tired.) It’s a double edged sword.

So.. singles, 50 singles, even though I did 12 DUs my first round.
3 power snatches. I used 85lbs on the bar. Awesome. This was the best and easiest part of this WOD, go figure.
bar facing burpees… not much to say about those.

I ended up finishing 4 rounds plus 27 singles.

We worked on DLs today. I did several heavy ones, and actually pulled 300 one time, also. I haven’t DLed that much weight in a long time. Deadlifts used to be something I loved, and now I’m like, I’d rather clean, please! My highest 1RM DL still sits at 335. I haven’t gone for that in a long time, and I’m okay with it. I have a hard time believing I could actually lift an additional 35 lbs from what I pulled today. Shit’s crazy.

I wasn’t going to go today, but I felt like I owed it to myself to keep up with this killer training I’ve been subjecting myself to.

Killer training to some is lame to others. For me, right now, Killer Training means going every day, or almost every day, just like I used to. Showing up, putting the work in, getting it done, giving it my best effort, and being proud of the job that I did. And that’s pretty much what I’ve been doing since the beginning of last week. I feel amazing because of it. I feel accomplished, like I’m back on track, back doing what I love, and more focused than ever.

If I don’t like what we’re doing, too bad! Modify it, or suck it up and do it anyway.

After yesterday’s 30 cleans in 3 minutes, at 95lbs (plus the 3 position cleans skill work) my traps were so sore. I woke up this morning and thought, yep.. that’s definitely from the power cleans!

It also shows me what works on building/defining certain muscles. Nicely defined traps I think, are so awesome. And I love mine.

My CrossFit Traps. Picture taken from August 2013, Fort Lauderdale, RAID Games.

ANYWAY.  So my traps were sore today. I wasn’t going to go, and I was lounging around for all of 10 minutes on my patio today, thinking how amazing it was outside, and how I should just relax and hang out with my dogs. But.. I was drinking my coffee.. and I only drink my coffee if I have plans to go work out shortly thereafter. I couldn’t have coffee in the late afternoon and NOT work out, that doesn’t work for me! It was literally 4:21p. If I was going to go, I could only go to the 4:30p WOD. The gym is 6 minutes away. I jumped up and ran to our bedroom and changed, filled up my cup of ice water, shooed the dogs back inside, hopped into my shoes, grabbed my phone and headed out.

What could’ve been my afternoon, had I not gone to CrossFit.

 So much for my relaxing afternoon! Oh well. Gym time was totally worth it; I’m glad I went.

The WOD:
For Time

50 – HR Push Ups
400m Run
50 – Ab Mat Sit ups
400m Run
50 – Box Jumps (24/20″)
400m Run
50 – AB mat Sit ups
400m Run
50 – HR Push Ups

As my tailbone has issues with sit ups, rather.. my butt crack gets raw and red and I end up losing skin on my ass, I confirmed with Derek and Tom first that I’d be doing GHD situps instead. I did 25 GHD situps per set of 50 regular abmat sit ups.

I also opted to row instead of run, as my right knee is still giving me trouble. Stuff like the inward rotation that girls tend to do with their knees during heavy squats, as well as running, tend to aggravate it. Rowing just meant more cardio, more upper body, less crying. (or none at all.)

I finished in 25:12. Happy with that!

Today was another great day!! I posted up in our Group page that I wanted to host a little post WOD mobility class after the workout tonight, and by doing so I also committed myself to going, no matter what.

I got home early so I did the 5:30p class, which gave me some time to hang out, and I even ran to Publix for some snacks (trail mix). I was so hungry! Happens when you skip lunch. 🙁

7:30p came around and I had a good little group stay for the class. We spent 20-25 minutes doing various stretches, and when we were all done, everyone raved about how great they felt, and how wonderful it was to do this after class (I completely agree!)

This class for me was also different because instead of actively participating with them, I spent more time teaching and walking around, making sure everyone was comfortable with the poses and stretches, and when necessary, I would demonstrate. This allowed me to be more active in my instructing, which I’d like to do more regularly. Everyone commented on how they wished this was a regular thing, and I said if you keep coming, I’ll keep hosting. 🙂

Everyone relaxing towards the end in supta baddha konasana. Soles of your feet together!

Strength portion was a 3 position clean, and Rainy and I worked together. We went off of my 1RM of 175, and did 95, 115, and 125 on the bar. 

 Our WOD today was:

3 Minute ME Power Cleans (135/95)
30 Seconds Rest
3 Minute ME Row for Cals
30 Seconds Rest
3 Minute ME Handstand Walk

I RXed all of it!! My handstand walks were very small steps, but at least I did it! I wanted to RX it, and I was happy I could.

I cleaned 30 times in 3 minutes, at 95 lbs. I rowed 37 calories in 3 min at 9 resistance level. I walked a total of 40 feet on my hands in 3 minutes. A good day!

Rainy and I doing our handstand holds during the warm up.

Another great WOD! I love looking forward to going in. Makes the workout that much better.

We did hatch cycle but I took it easy and squatted with a member who had recently come back from an injury (Paul), so that was nice. I also learned that I need to buy Rehbands. They felt good on my knees but I’m going to go for the thicker ones for heavier lifting.

Our WOD today was:

WOD: 11 Minute AMRAP
15 – KBS (70/55)
15 – K2E
20 – Air Squats

 I finished 3 rounds plus 40. I was going for 4 rounds, but my K2E were pretty legit. Good form and all, just no skin contact. I even tore off an old callus. Haaayy.. #manhands

So we hosted our first ever Strongman Club at CFTC, and it was AWESOME! Our coaches Tom and Jacob put it together, and we even did a little WOD at the end, too.

We worked on stones, did tabata stone to shoulder, a stone/burpee climbing ladder, and some skill work.

The WOD was great.

 3RFT
200m odd object carry buy in
10 bench press at BW (I did 95lbs)
10 S2S (I used 60 or 70lb stone)
5 stone thrusters
200m odd object carry buy out.

I ended up doing a farmer carry of 2 35lb KBs. I finished first, at 10:47. Nice job, guys!!

Pics to come. Looking forward to doing it again Saturday! Sleeves are a godsend. (kids football socks with the toes cut off..) No rash, no bruising, no BLEEDING.

Was a good one! We’ve been doing a ton of T2B it seems, lately. And they just flat out hurt my hands. I hate it when my hands hurt! Oh well.

5 – Power Cleans @ 70% of 1RM
5 – Push Jerks (Same Weight)
15 – T2B
200m Run

I did the ski erg instead of running, which was great cardio for me! I used 125lbs on the bar, I believe. Or 115. Of course I don’t remember. Either way, it was heavy. I finished my 3 rounds in 11:23.

As of Monday, I decided to back on what I consider strict paleo. Am I buying grassfed beef? Yeah, if Publix sells it. Am I eating peanuts? No. Dairy? Very little. Sugar? Nope. I’m even cutting sweet potatoes and rice right now, just to cut out the starches.

The only starchy/sugary thing I’m eating is fruit, the ‘worst’ being bananas. Other fruits I’ve had include raspberries, raisins, dried pineapple, but I’ve really only kept the fruit consumption to when I felt like I wanted something sweet. So far, I’ve done really well with it, and I’m really happy with my dedication to it.

BCAAs are a must for me. I’ve also been making sure to take my Taurine and Magnesium, as well. Coffee and water and iced tea are the only beverages I drink. Coffee is sweetened with Stevia and a little coconut milk is mixed in (unsweetened).

For meals, it’s been ground turkey, chicken breast, onions, mushrooms, bell peppers. Eggs, bacon, chicken sausage (another exception). Salad, broccoli, nuts. Not in that order or combination, just running through what I’ve been eating.

I did my measurements and I created a form using Google Docs to organize it nicely. I’m doing this for 30 days, and I’m going to try and continue to be as rigid and strict as possible.

Things I’m avoiding this time around. Dark chocolate, too much almond butter, too much honey. Sweet potatoes, rice. Coconut flour, dairy, corn. I will keep you all posted. 🙂

Ground turkey with onions and mushrooms. YUM.

Spaghetti Squash with organic tomato sauce and ground sirloin. AWESOME.

After two days in a row, I was surprised when I was like, screw it, let’s go again! Let’s go for 3 days in a row for old times sake. Done.

Strength: Max Height Plyo Push Up
I chickened out after 13.5″. But that was cool! That was like, 4 45lb plates stacked on each side.

Then: Tabata Plyo Push Ups (2/45′s – 2/25′s)

I did a total of 45 tabata plyo push ups. WHEW. Talk about not helping the sore lats cause.

WOD: For Time

800m Run
25 – Burpee Box Jumps (24/20″)
800m Run
20 – Burpee Box Jumps
800m Run
15 – Burpee Box Jumps

I sissied out and rowed instead. I loved every second of it. My knee is still tweaked here and there, and actually didn’t hurt AT ALL yesterday. Of course, I woke up this morning to it being a little wonky. I always feel it in the shower, when I twist to get soap, or shampoo or whatever. Instead of twisting at my waist, I’ll twist with my knees, and I felt it. eep! Sigh.

It was a great WOD though. I finished in 25:20. Happy with that! 

And. Just because this is awesome.. our very own Jacob Lucas created this Crossfit Meme yesterday, with one of our coaches Justin pictured. Sucks that it’s blurry, but I laugh every time I see it!

This about sums it up. Sore from Squats? Do more squats. Thanks Crossfit.

Something awakened in me this week. Re-awakened. Re-kindled. I don’t know what. But I feel amazing. I’ve made time each day to go to CF, and it’s just incredible how good I feel afterwards. I truly love CrossFit and owe so much to CFTC.

With that being said, today’s WOD was a hard one, but worth it! I was worried about my wrists, especially since I was initially planning on doing yoga first then CF, but up dogs always hurt my wrists, and crows, and chaturangas, and well, I wasn’t wanting any of that.

SO. I skipped out on yoga and went to CF instead. Dave also asked if I wanted to go to the store with him (UM YES) so I re-arranged my schedule to make that happen. When he wants to go somewhere that involves shopping or.. anything, really, I’m in. 🙂

Hero Josh

For time:

21 OHS (95/65)
42 Pull-ups
15 OHS
30 Pull-ups
9 OHS
18 Pull-ups

I started with a purple band, then switched to the green band, and then used both. Hah. Not only to save face, but to save my hands. Fortunately I didn’t tear, and I finished the whole WOD.

 14:26 was my time. Someday I’ll be able to do that sort of WOD RX with the pull ups! My lats are still sore from it, and my forearms were wrecked too. I love being that good sore though.

So this one was great. I LOVED it. And my ass is still actually sore from it, 4 days later.

Aside from the Hatch Cycle, which I did but at a lighter weight, Monday was amazing.

(Don’t get me wrong, I love to squat, I just don’t like the hatch cycle.)

WOD: 9 Minute AMRAP

10- Front Rack Lunges (95/65)
12 – Slam balls (30/20)
15 – Abmat situps

I ended up finishing 4 rounds + 18. The slam balls were awesome, the lunges were an ass killer! And the abmat situps were great. All in all, great WOD. I really loved this one! It should have a name, and we should do it again. 🙂