5 Rounds

1 min ME Row
1 min ME T2B
1 min ME wall balls
1 min rest
 
It was a smaller class, because it was the late one (7:30p) but all in all it ended up being a HUGE turnout! Love it when lots of people come in, it’s just such a great feeling!

I ended up scoring 234, which was awesome! Again, with the T2B!

YAY Valentine’s Day! Big deal. We headed to South Florida for a wedding this past weekend, so I really wanted to make sure I got a workout in beforehand! Mom came with me at 7a. 🙂

Strength: Dynamic Effort Lower

1.) 8×2: OHS @70% of 1RM :30 Rest
I worked with 85lbs for these.

2.) 3×12: Good Mornings – AHAP :60 Rest
I did 75lb for these, and my hamstrings weren’t even sore the next day! Big surprise to me, actually.

WOD: Open Workout “12.1″

7 Minute AMRAP
Burpees

7 minutes of burpees!! I did 69. 13 months ago I did the same amount, (70) which.. sucks. I’ve gotten stronger but my endurance has not necessarily gotten better. I could blame the cold, but I’m sure January 2013 it was equally as cold! No excuses, I need to be better than this. A year’s worth of effort and no improvement? I need to redo my 7 minutes of burpees on a nice day and see if it changes. Or maybe a better mood, or different time of day? We’ll see.

Momma rocked it. She did jumping air squats and got 65!! So proud of her!

Woo catch up.

Strength: Snatch

1.) Find a 5 RM Touch and Go Power Snatch

I ended up getting 95lbs for 5, which I was happy with!

WOD: Open Workout 11.1

10 Minute AMRAP

30 – Double Unders

15 – Power Snatches (75/55)

I did double singles since my shins are still recovering from all the DUs in the previous weeks. It’s just not worth the pain!

I finished 6 rounds plus 72 reps. So close to 7 full rounds! BUT happy with that score. 🙂

And you say.. but wait.. didn’t you just PR your squat clean? Why yes I did.. at 165lbs! But alas, that was a whole month ago, and apparently we were doing squat clean 1RM again.

So.. I pulled 155 and thought hell, no way I’ll be able to get 165 again. After all, I WAS wearing Tom’s magic gloves that kept my hands warm! Sigh.. I was at the 7a class, and it was cold, and only a few of us were there. I went to go for 165 and Rotella said, come on, why go for an old PR, throw a few more pounds on there and get a new one!

Shit. FINE. Okay. Now I’m freaking out. I added 2 five lb plates.. all eyes on me. COME ON ALICIA!! GET UNDER THE BAR! What are you doing?!?! Just pick it up!

Holy hell, I don’t like this pressure! I tried twice and I felt like I didn’t have a CLUE what I was doing. I walked around, I stressed, I hemmed and hawed and whatever, did some jumps to get my heart going and glanced around. Okay good, nobody’s watching me. Okay.. just do it, noone’s paying attention..

I walked up to the bar quickly, and just.. did it. BOOM. Clean. Beautiful. A perfect squat clean at 175lbs. I pulled it, got under it, caught it in the front rack, and stood up with the bar. Smiling ear to ear. And my amazing coach Tom, happened to look back just in time to see me catch it and stand up with it. YEAAAHHHHHHH!!!!! HOLY SHIIIIITT!!!!!!

I just fucking SQUAT CLEANED ONE HUNDRED AND SEVENTY FIVE POUNDS. Are you kidding mee?!?!?! That’s what I’m like, supposed to WEIGH. Huge moment. That was fucking cool. AWESOME. That’s good enough for the board, again. 🙂

Anyway… the WOD. And this shit made me sore for the next few days too! That and 1000 downward facing dogs during my insane stretch of yoga classes.

The WOD was:

14 min EMOM
odd min 4 squat cleans at 70% of 1RM (I did 125)
even min 40 DUs (if you saw my previous post, you would know or assume that my calves and shins were still screaming at me, so I opted for double singles. 80 singles each even min.

YEAH. It felt good. 🙂 I LOVE good WODs like that! The ones that don’t drag you down. The ones that make you feel like a million dollars, like you’re on air, like you’re just.. amazing. And that was that one. 🙂

As I posted on Facebook:

175 lb squat clean this morning.. That’s a 10lb PR for me! And on a morning where I seriously considered ignoring my alarm and sleeping in. #accountability

“…and if you hang out with eagles, you’re going to fly.”

This CF day wasn’t supposed to happen but it did anyway. I had gone to yoga and was finished early enough to make it to the 6:30p class, except that I didn’t walk in til 7p and figured, well shit, I’m already warmed up from yoga, I’ll just hop in and do the WOD! Stupid. So stupid.

The WOD looked easy.. it was:
10-20 air squats
20-10 double unders.

so.. 10 squats, 20 DUs, 11 squats, 19 DUs, 12 squats, 18 DUs..

yeah. Except that my calves and shins and ankles wanted no part of this jumping action, so I did attempts, which then turned into just singles. Awful. I don’t know that my lower legs will ever be okay with DUs on a regular basis. I need like, 2 full weeks to recover whenever we do them, and right now apparently we’re in programming mode for DUs cause they’re in EVERY WOD. I can do them, I’m okay at them sometimes, but.. fuck.. every other day? My shins are protesting.

Oh Monday morning. I started this week out right by getting up at 6a and getting my ass to the gym. I didn’t want to, but.. I always feel better when I do. When I sleep in, I feel like shit by the time I actually wake up ‘naturally’. I’m talking headache, back hurts, etc. When I wake up at 6a, I may not WANT to get up, but I FEEL so much better by doing so. I get up, get my clothes (I actually get dressed in the kitchen so I don’t wake Dave up..) and head to the Keurig to get it going. First things first. Wake up, do my 5 minutes of meditation (part of my 40 Days to Personal Revolution that I’m doing through my yoga studio), get my glass of water, hit the bathroom, grab my clothes, wander into the kitchen, turn on the coffee maker, get dressed, let the dogs out, mix up coffee, and plop down at the computer for 15 minutes or so. It really is my time.

Anyway, today was one of those days. It was great. I got up, I toyed with the idea of coconut milk or heavy whipping cream in my coffee. That was the big question of the morning, but I opted for coconut milk, thinking it was a smarter choice.

I usually braid my hair on the way to the gym, while driving. Nobody’s out that early anyway so it doesn’t really matter. Multi-tasking. It’s a good 2-3 minute ordeal, so I like to maximize my time when I can.

Our WOD today was:

Strength: Max Effort Upper
1.)1RM CG Floor Press
2.) 3×20: DB Tate Press – AHAP

I got 125 for my floor press. bleh.

WOD: 15 Minute AMRAP
10 – Double Unders
15 – HR Push Ups
20 – AB Mat Sit Ups
200m Run

And.. can I tell you? I RXed that WOD. I did all my DUs! Usually by the 2nd or 3rd set of DUs, I’m like eh, screw it, I’ll do singles, but no.. I did all my double unders! I ended up with one of the lower scores of the day, 4 rounds + 2 reps, but whatever.   I RXed THAT SHIT! And running slows me down, and I didn’t want to rub all the skin raw off my tailbone, so damn it! I’m okay with that score! 🙂

Give me a barbell filled with weights and I’ll be all over that shit. I saw this WOD Thursday night and got excited about it. Mom and I planned on heading in at 7a Friday morning to knock it out, and that’s exactly what we did!

WOD:
3 RFT
5 Thrusters (115/75)
10 power cleans
15 Shoulder to Overhead

I used the RX womens weight of 75 for all three movements and checked out another girl’s score who’s also really good at weightlifting to see what I should try and aim for. She had finished hers in 5:37, so I said okay.. Lauren has better endurance so let’s go for sub 6 minutes.

I finished my first round in less than 90 seconds, took a quick breather, and set in again. My 2nd round was completed by 4 min or so, so at this point I knew I had to bang them out in order to get close to my sub 6 minutes, but it was at this point where I thought, if I pick up the damn bar and don’t put it down, I might actually be able to get a better score than Lauren! (serious goal..) Those last few S2OH were rough on my shoulders, but I knocked them out. I finished in 5:31 and I will NEVER forget that!

Lauren’s a beast and I’m thrilled to be able to say that I could keep up with her on this one! Then Gina came in and crushed both of us with a 5:07 later on.. hah These two girls are amazing though! I am so happy with this score. 🙂

Ohh Running Christine. I had to do this one, I told myself to do this one, because we started our Nutrition Challenge today! The idea is, to test your skills and abilities with this WOD and then come back 45 days from now, after hopefully eating clean and properly for that length of time and try it again. You can measure your before and after results in your abilities, your performance, your speed, etc.

WOD:
3 rounds for time
400m run
12 deadlifts at body weight (I did 135)
21 box jumps

I finished in  16:22

We also did measurements and bodyfat testing. I ended up going to get a bodpod done with Amanda a few days prior, because I wanted to see where I was at with a more accurate measurement than those stupid handheld things, or with calipers.

The handheld thing said I was at 39.3% bodyfat, which.. when I started all this, I was supposedly at 44-45%, so, to have only lost 5-6% of bodyfat in two YEARS would’ve been a little disappointing, but after the bodpod was done, my results came back at 36%, which I was much more pleased with.

I learned that my lean body mass is 134 lbs. That means, if you take away all the fat, and just measure my bones and muscle and organs, I weigh 134 lbs. Which means all those STUPID bmi charts are WRONG. The CDC says that a female aged 33, and 5’4″, should weigh between 108 and 145. That means only 11 pounds of me would be allowed for bodyfat. I don’t think so.

And here’s something I never talk about. My weight. I used to care, and now I really don’t care anymore. I weigh 213 pounds. (At least that’s what I weighed last week when we started the challenge.) There, I said it. I do crossfit and I am overweight. I do crossfit and the CDC says I’m obese, although I’m the healthiest I’ve ever been in my life.

My goal weight is 180, although I don’t plan on losing that in 45 days but ultimately that’s where I’d like to be. At 180 lbs, if my muscle weight stayed the same as it is right now, I’d be about 30% bodyfat which is right where I’d like to be. 33 lbs is a doable, attainable, realistic goal, except the problem is, I’ve been hovering between 209 and 215 for the last year and a half. My clothes have gotten smaller (I’ve gone from a Lululemon 12 to a Lululemon 8!) but my weight has stayed the same. I’ve gotten stronger, which means to me that something is working! But I really want to focus on leaning out. I have my strength, I’d like to keep my strength, but now I need to continue dropping this fat like I started out doing 2 years ago. 

Speaking of 2 years ago, my 2 year CrossFit-iversary came and went without a post here! I suck. January 24th was my 2 year anniversary. What a journey it’s been! I’ll save that for another post.

So anyway, I’ve been talking about dropping this last 30 lbs for awhile now, and now I just need to do it. What am I doing about it? I’m doing more yoga (cardio!) and I’m really trying my best to eat better. This means, no dark chocolate at night when I want something sweet. This means, focus more on the meats and vegetables, and less on the starches. I am good with my beverages, just coffee, tea and water. I’m good on my fruit, when I eat it, it’s only in the morning. So what gives? More cardio?

I also just started my 40 Days to Personal Revolution (Friday, Jan 31st, 2014) but this is another post too. I am adding this in, because a part of this program requires 6 days of yoga a week, for 40 days. That is a part of the process, and I am SUPER excited to challenge myself!

David and me at Wodapalooza 🙂