Category Archives: WODs

Crossfit Day 600 – A Fresh Start – 5/16/16

WODs

So I don’t really know that it’s 600 Days of CrossFit, but, seeing as how my last recorded WOD was Day 547 at the end of November, SURELY I have been 50 times to the gym in the last 6 or so months. That is a fair assessment, and I’m sticking with it.

Nobody needs to know about days 548 through 599… Just know that they were all awesome. and mostly unrecorded.

So. Today’s WOD:

10 Min AMRAP

3 MUs/6 Pull Ups

4 Squat Cleans (165/115lbs)

5 HSPUs

I did 6 pull ups, 4 squat cleans at 115, and 5 HSPUs with a 35lb plate and an abmat.

For the first time ever, for almost every single rep, my silly, strict HSPUs felt easy. I actually touched my head to the mat just about every time, so I think it’s time to graduate to a 25lb plate! So excited. I definitely feel like my shoulders are getting stronger, and that’s badass.

I did 5 complete rounds, right up to the very second. My pull ups felt super legit too! What’s happening?

IMG_20160516_195646716crop

PR Update – Milestones – Life – 4/18/16

Life, WODs

So I came to brag, and because once a month should be more than acceptable for these updates, no? I’m annoyed that I don’t make time for a 5-10 min post every evening on the days that I work out. I’m annoyed that I haven’t made this a priority, but I’m also open and accepting that I am doing what I can, and only focusing on two things:

a) things that have to get done (because nobody else can or will do them) and

b) things that I absolutely love to do.

So the A Group mainly consists of work-related activities. Things that won’t happen if I don’t sit down and do them. Also, things like, dishes, meal prep for both the dogs and myself, grocery shopping/costco/errands. I almost always wait til the last minute to do the grocery shopping part, too. I’m surprised there is always cooked and prepared food for everyone to eat. It’s to the point where I want to eat leftovers, because it means an extra 30-45 minutes spent at home in the evenings instead of elsewhere.

The B Group is comprised of things like Goddamn it, I want to read my “I don’t give a fuck” book so I will, and I’m going to sit in the sunshine for 5 fucking minutes and I don’t care what’s happening, and CrossFit, of course. I’ve made some time for Starbucks, and the sinking my toes in the sand for 10-15 glorious minutes before I rush off to do something else.

Speaking of my “I don’t give a fuck” book, let’s talk about some things I’ve learned. I also answer my cell phone less. I respond to text messages less. I say no to things I would have otherwise felt obligated to say yes to. I flat out say no. I don’t make excuses anymore, I just simply say no, sorry, can’t. *shrug* It’s liberating but it’s also very lonely. I am out for me. I am the one making sure my shit gets done. I have my killer team backing me up, but I have to take those first steps to ensure that things are properly initiated.

And speaking of CrossFit, I have some fun news! PRs. Milestones. Whatev.

Back Squat PR: 310 lbs! WHAT.

Strict Press PR: 125 lbs WHATTTT.

Fight Gone Bag PR: up from 271 to 292. WHAT.

Jackie PR: First time ever RXing. Finished in 14 magical minutes!

I also pinky swore with Gina that I’d do a full Murph this year. You know, no pressure.

There’s a C Group, I suppose. Those are the things I should do, but keep neglecting to do them. That list is so slowly getting gone through, but yeah. I will admit, the items on that list are often accompanied by a moan and groan. And with that, I have some shit to do. Adios.

Jesus, I forgot how to post here – 3/24/16

Events, Life, WODs, , , , , ,

So with this crazy turn of events at the office (two long-term employees left suddenly and within a few weeks of each other) I had to really prioritize the activities in my life. Obviously maintaining our business is important, and obviously my health/fitness is important, but there are only so many hours in a day/week/month and boom. Time has flown by.

I have eliminated, ignored and pushed away the things that simply don’t matter to me. I have adjusted my entire schedule to ensure that three things happen. a) I go to CrossFit b) every email and phone call is answered, every file is set up, and every order is produced, and c) I Sleep.

I eat when I can, whether from meal prep or simply by going out to eat. I try really fucking hard to go to bed before 11p. I get up at 5a to work out, and then I work my ass off the rest of the day, sometimes into the night. Gotta get shit done and I can only ask so much of my amazing boys who have stood by my side through all this chaos. Everyone has busted their butts to make this work, and we’re killing it. Sales are insane, business is insane. I’m learning a million things and proud as punch of what I’m capable of doing now, and beaming with pride at my efficiency. I love that my boys are right there with me, learning along the way, and we’re all doing whatever it takes to make it all happen.

What has suffered? Lots of things. Friendships, free time, shopping (boo hoo), wandering around Publix or Target to kill time, blogging, reading, my tan, my dogs (probably the worst part of all this…), my phone time.

I haven’t blogged consistently in months. I quit WAG (it sucks, you can keep your high carbs and nutty macro counting, I’ll keep my high fat, low carb diet). I don’t keep my phone near me in production anymore. I simply don’t have the time or energy to focus on meaningless texts. If it’s important, email me or call the office. If it’s not important, I’ll get to it later. I have quit making plans with friends, and I have quit attending most social functions and gatherings unless they are something I really want to be a part of. I have learned to say NO. Nope, I can’t. Nope, I’m fucking busy. Nope, I don’t have the time. Sorry. Sorry, not sorry. I have shit to do and if I put it off, I’ll just have even more shit to do.

We did manage to plan a few great weekends over the last month or so. We got to go to South Florida at the end of February for Dave’s grandfather’s birthday (96!) in which almost the entire family was in attendance! The next weekend, I was able to go down and visit with April and Preston! (Dave’s sister in law and new nephew!) and his mom even made it too. It was a fantastic way to spend time with them! And then this past weekend, we somehow pulled off the trip of a lifetime, and took all of our employees and their girlfriends to Miami for Ultra Music Festival. We booked a big condo in North Miami (Aventura) and made a vacation out of it. Friday through Monday, we danced, laughed, ate, hung out, talked, shared a bunch of amazing stories and created some awesome memories. I answered the Dali phone (forwarded to my cell!) all the way down on Friday, and then shut it down when we arrived. We got right back to it Tuesday morning and everything just fell back into place.

I will make a conscious effort to blog more. I have been keeping up on my workouts, going consistently to the gym and shooting for 3-5 times a week right now. Once I get used to the 6a classes, it’s not an issue, but once I miss a couple, it’s so easy to turn off my alarm and say fuck it, I’ll go later. (That’s what I did today!) The down side is, if I say I’ll go later, I can easily just be like whoops, ran out of time, oh well. I forced myself to go tonight and I was so glad I did.

 

So here we go: CF Day Whatever – Small Class – 3/24/16

16.5 was announced in the middle of our WOD, but whatever, we kept going!

1000m row Buy In

4RFT

15 KB swings (55/35) I did 55lb

10 pistols (I used a band, best pistols I’ve ever done, probably)

5 Burpees

Finished in 14:24 Oh yes.

Quad City, Bitches.

Crossfit Day 547 – Thrusters – As Many as Possible! – 11/30/15

WODs, ,

YES. This was a challenge. Total challenge. Bring it on. So the WOD was

in 10 minutes, do as many thrusters as you can. Whatever weight you choose.

The catch is, when you break a set or put the bar down, you have to do 5 burpees. YEAH. I did my first 50 or so unbroken. Stupid burpees. Then I did 30 and then 25 and then whatever, for a total of 115 thrusters at 45lbs. 🙂

My total weight moved was 5175, and I was so proud of that!!!

It was also squat day.

175 lbs. Warm Up Weight.
175 lbs. Warm Up Weight.

Crossfit Day 544 – Bring a Friend Day – 11/25/15

WODs,

So, sometimes on Bring a Friend Days, I like to work on my own and not have to either burden or hold a partner back, or, basically, double challenge myself to work harder and independently. Guess it goes back to technically being an only child.. Doesn’t always play well with others. Selfish. A loner. Prefers to do it her own way. You know…

22 Min AMRAP
Partner 1:
400m run (skipped this part!)
Partner 2:
10 slam balls
15 wall balls
20 ab mat sit ups

Did 20lb wall balls instead of 16. Finished 7 rounds + 3. Hell yes.

12310458_10206294104845391_4499470673069980936_n
Wodding with my girl, Bre. 🙂

Crossfit Day 543 – Starting with WAG – 11/24/15

Life, WODs, , ,

I took some time off because I went up north to see my Mommy again! It was awesome and we had a great time, and my time with her is never enough! I also started my Flexible Dieting with WAG where you literally count and weigh every single thing you eat, and calculate your macros according to your goals. I don’t want to get into the details of it just yet, but as I progress on, I will talk about it more. I began tracking my macros and getting in the hang of weighing my food and all that, and it was a great head start for me.

The day I landed back in FL, I made sure to get to the gym. The WOD was the following:

1000m row for time
100 DU buy in
21-15-9
push press (95/65)
KB (70/55)
Burpees (I ended up doing push ups for my foot)
100 DU buy out

I PRed my 1000m row time and got 4:03.

I finished the WOD in 12:42, and it was great!

Crossfit Day 541 – Saturday WOD – 11/14/15

WODs,

I have no record of this WOD, except for this photo. There was rowing, KBs, and burpees. According to my Facebook…

I did burpees today for the first time in over 8 weeks since fracturing my foot. I’ve never been so excited to do burpees and they actually felt amazing. I love that I’m healing, that I’m committed to putting in the hard work and the rewards I’m reaping as a result.

So there you have it.

12227549_10206238264369414_8333348442459444961_n

Crossfit Day 540 – Three Wise Men – 11/11/15

WODs, , ,

In honor of our heroes, we did a Tribute WOD called Three Wise Men, and you can find out more information about it here:

The WOD was actually 3 separate WODs.

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

We had an awesome turnout, and it was a great way to honor our soldiers and veterans!

I ended up completing 55/50/57 reps but I subbed the burpees for push ups. If you compare my score to others, I freaking KILLED IT. I’ll take it.

11049448_10206226300950336_6298534923094941185_n