Snatch Pulls
2@90%,2@100%,4x-1@110% Max Snatch pull

I ended up doing my max snatch pull of 145lbs. Happy with that!

““Amanda”
9-7-5 reps for time of:
Ring muscle-up
Squat snatch (135lb / 95lb)”

*Mod for MU= Level 1=Bucket
Level 2= 3 Ring row and 3 Ring Dips= 1 MU

I did regular snatches because for some reason, the squat snatching hurt my wrists! And then I did the ring rips and ring rows.. shit hurts my shoulder! It’s killing me now, really, as I write this. Hoping its just tendinitis and nothing more serious.. 🙁 

For my evening, I skipped.. I rested.. I got burnt out quickly, from this twice a day thing! Rest was definitely necessary.

Lots of people are starting their challenges, so we did a baseline workout to compare our times at the beginning and then end of the month. I did this WOD twice in one day, just because it was that good! My times were 20 seconds apart, and that’s only because I had to fiddle with the resistance band for my pullups on the 2nd WOD. Pretty close!

Baseline/Beastline 30 Day Challenge performance wod
500m Row
400m Run
80 Air Squats
60 Situps (I did 20 GHDs cause my tailbone needed some more healing time from last weekend’s sit up hell)
40 Pushups (HR)
20 Pullups
*For time*

 Then you Have 10 Minutes to find your Max Deadlift.
This wod will be performed again 2/12/13 to note performance

 I did 16:28 the first time, at 7a, and then 16:48 at the 6:30p class. 🙂

I ALSO got a PR on my deadlift, at 335!!! Adrenaline? Maybe.. but either way, I still fucking deadlifted 335lbs. AWESOME. 

Started going through pictures again and came across these.. then I decided I wanted to compare them to my most recent ones, and well, here we are. My front shot doesn’t seem that much different, but I feel so much better! I wish I had a good leg comparison from then to now. haha

I still need to work on my stomach and mid-section the most. Everything else is toning up the way I want, but my middle has been the hardest. I’m thinking I need to get on the GHD machine more often than once a week..

So.. these photos are comparing my side and front shots, from April 2012 to now, January 2013. This is eating mostly paleo and doing Crossfit, solely. I was doing CF 3 times a week up until June, which is when I started going 4-5 days a week.

Now I’m going 6-7 days a week, twice a day (for the last week) in preparation of my upcoming competition, Wodapalooza, which is down in Miami next weekend. Once I get back, I’m sure I’ll need at least a few days to recover (I’m gonna be another kind of sore!) and then I’ll be back on my 6-7 days a week schedule. I really like the early morning/7a classes, so I think I’m going to try and keep up with those. It’s also great for my work schedule too, because with my workouts out of the way, I’ve got the rest of the day to do whatever else needs to get done, like oh.. run a business, ya know.. 🙂

My Before and After Crossfit Photos

Beach WOD means a HARD WOD. But it would’ve been the first one I had attended and participated in since starting Crossfit; I HAD to go!

Warming up on the beach means lots of running.. burpee broad jumps, relays, blah blah. Racing, starting from the laying down position.. I quickly lost, as the slowest two each time were eliminated. I’m designed for sprinting and short bursts of running.. anything longer than that and I’m slower than everyone else. It’s okay, I’m okay with it! I hate running and I’m okay with that. 😀

For the WOD, I partnered up with Lauren, who’s amazingly strong. We had to start with 20 squat/slam ball tosses, then run 50m back and do 100 KB swings between the two of us. Then run back and do another 20 squat slam ball things, and then run BACK and do 100 squats. Then run back and do 20 squat slam ball things and run back and do 100 burpees. Another 20 squat slam ball passes, and then the final run back, to finish off with 100 sit ups.

Now.. if you read my post from earlier, you would know that I just rubbed my ass crack raw from the sit ups we did in Annie the day before. Yes… so this meant sit ups were done solely on my right side to protect my left butt cheek in all its rawness.. sigh. Pleasant? No. Did we finish? Absolutely! 20:43. YEAH.

Walking back to get started.. part of our warm up was running 50m

KB Swings.

Burpee Broad Jumps. You can see me in the back on the left, mid air!

Getting closer to the competition this weekend!!! I had hoped that 200 days of Crossfit would be right in line with my 1 year anniversary.. and here we are.. getting closer!

Today we worked on our bench press 1RM, and did Annie.. I PRed my Bench Press! Last time, I had my friend and former coach, Erin M, touching the bar when I did my 145lbs, but this time, I did it all on my own. 🙂 BEAMING. A 145lb Bench Press is good enough for 2nd place on the leader board! (Behind Lauren, beast!! at 160!)

On to Annie… Annie sucks. Annie is a tailbone/butt skin wrecker. My left butt cheek is RAW from sit ups. It’s not the sit ups that hurt me, it’s skin rubbing raw from them that hurts me! I use an ab-mat, yes.. it’s always happened at high, fast reps with sit ups for me.. I even stuff a sponge down my butt crack sometimes to stop it, but I didn’t have time that morning. 🙁 I used a paper towel for padding, but that shit did NOT work.. Bleh..

Anyway, Annie is

50-40-30-20-10
Double Unders
Sit Ups

I did singles, so I didn’t kill my feet, but I doubled the reps for singles. I finished in 13:22 which is slow as shit, but whatevs. I finished. Raw butt crack or not!

My 2nd WOD was light.. I ended up just coming in, stretching, doing some rowing and some lunges and some push ups. It was enough to keep me warm and my body moving. 🙂

Hard. This one was HARD. This one made us all sore for days.. In fact, I think if I tried hard enough, I could still feel some soreness in my lats from this shit. (Days later)

CrossFit Regional WOD 4 2012
50 Back squats (135 / 95 lbs)
40 Pull-ups
30 Shoulder-to-overhead (135 / 95 lbs)
50 Front squats (85 / 65 lbs)
40 Pull-ups
30 Shoulder-to-overhead (85 / 65 lbs)
50 Overhead squats (65 / 45 lbs)
40 Pull-ups
30 Shoulder-to-overhead (65 / 45 lbs)

35min time cap
there will be different modifications at box

I started at 75lbs, to go easy on my body, and then went down to 55 and 35lbs finally for the shoulder to overhead and OHS.

I finished in 33:32. Badass. Lots of people didn’t finish in the 35min time cap. The fact that I finished in less than the required time, even though I did banded pull ups and a bit lighter weight, meant a lot to me! BAM.

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My 2nd WOD was light.. it consisted of  this team competition thing Russ had been working on.. I came in and did some L-sits (if you can even call what I did L-sits, more like lame L-Sit attempts..) 100ft of handstand walking attempts, and some hurdle jumping and shuttle runs. I loved it. 🙂 Problem was, I was done and when I got home, I wanted to do more. 😀 Crossfit Problems..

3rd Day of two WODs a day! Successfully completed!

Another workout at 7a. This early morning thing seemingly suits me! I get up at 6a, get dressed, go make a cup of coffee, take the puppies out, get my glass of ice water (tervis tumbler!) and head out to the gym. It gives me time to wake up, relax, assess how I feel (so far, I’ve felt AWESOME waking up early and with a purpose.)

If you told me a month or two ago that I’d be getting up every day, willingly, to go to the gym TWICE a day I would’ve been like “Pffttttt I don’t think so.  I need my sleep! I don’t wake up to alarms very well!”

If you told me 10 months ago that I’d be doing it, I would’ve laughed in your face and said “yeah RIGHT I wish!!” Back then, I could barely sustain 2-3 days a week without feeling like I was going to die of sore, achy and tired muscles.

I woke up this morning 5 min before my alarm went off.. usually that’s one of those things that I hate, because I don’t want to wake up yet. But now with this whole personal challenge of 2 a day before the competition, it just seems like a great start to my day. I really love it. AND I’ve been sleeping amazingly well. No back pain, no headaches (like I used to dread every morning, all the time, even when working out daily). It’s like, the extra workout makes me tired enough that sleeping is welcomed. I’m going to have to figure out some sort of on and off gym schedule so I can keep up with this.

ANYWAY.. Fight Gone What??

7 am

3 Rounds, 1 min of rest between each round
5 Stations, 1 min at each station
Calorie Row
Box Jumps
Push Ups
Toes to Bar

Score is total # of reps

My score was 219 Wee!

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My 2nd WOD of the day.. went in for the evening class, knowing I wasn’t going to do this one again, and then Derek asked me if I wanted to do Fight Gone Bad with him in the other gym. I said SURE!!!!!

The last time I did FGB, my rep count was 211.  Principle is the same as above.. 3 rounds of 5 stations, 1 min each, with 1 min rest in between rounds.

Wall Balls
SDHPs
Box Jumps
Push Press
Calorie Row

I did 236 this time!!!! A PR of 25 reps! Definitely happy with that. 🙂 Wonder if I would’ve been better if I had only done this WOD that day, instead of two? Either way, I was very pleased with my improvement!

I somehow convinced Holly to come to Crossfit, who in turn convinced one of her friends, Kati, to come too. Oh yes! 7a Crossfit, day 2!

DON’T SET IT DOWN!
400m run with med ball
75 tandem wall balls
75 burpees (one partner holds ball overhead)
75 med ball sit ups
100 split jumps (jumping lunges) with med ball (other partner holds planks)
400m run with med ball.

If the ball drops, you do 5 burpees!! It happened to me once.. and I did my burpees. I had to set a good example for the new kids. 😀

Holly and I finished in 25:39. Yeah girl!

Bring a Friend Day

For my 2nd WOD, I went in around 4:30p and knocked out 50 GHD sit ups.. Then I had a hot coffee date with Elaine!!! 🙂

So… in an effort to get more prepared for Wodapalooza, I decided that two WODs a day, or at least two visits a day to the gym (one WOD and one mobility, something!) would be beneficial to prepare for this.. I started this on Monday, when I promised a friend of mine that if she had the courage to get up for the 6a class where she lived, that I would get up and go with her. The thing is.. she lives in Ohio!  She grumbled and groaned, kicked and screamed, but said okay.. I will go. 🙂   I gave her a schedule of what I would do.. this is when I’m waking up, this is when I’ll text you, this is when I’ll call you, and we can talk until you get to the gym so you’re not so nervous. And that’s exactly what happened!

Now… I am NOT a 6a Crossfit person.. BUT.. this became a new thing for me!! I LIKED it! I felt good, refreshed, like a new person. Recharged, amped up, had more energy for the rest of the day.. What am I, almost 32 or something!? Jesus..

Not only did I motive my dear, awesome friend Katie to go to Crossfit (she loved it, it was hard, and I got the sweetest thank you voicemail after! ♥ ) but I found out that I really CAN enjoy getting up early and going to work out.. Not only that, but it leaves me the rest of the day to do things that need to be done.. like oh say.. running our business.. working, ya know. Important things!

SO.. we did the Regional WOD 2 from 2012.

2000m Row (got to row with Deanna.. had a killer pace going!! I did this in 9:17, PR!)
50 Pistols- (Alternating Legs) (used a band..)
30 hang Cleans 225/135 RX

Level 1-205/125
Level 2-185/115
level 3-155/95
Level 4-135/80
30min time cap

I ended up doing Level 3 for the cleans, and I finished in 17:34. YEAH. AWESOME!!!!

My 2nd WOD for the day… it was a busy day, so I came in and did some stretching, and then hopped into fundamentals. Fundamentals kicked my ass!!! It was snatch work, overhead squats, those sorts of drills.

We did a 10-8-6-4-2 rep count of OHS, burpees, and a 250m run each time. Bleehhhh.. BUT it was good and I got to meet some new, shiny faces!

I totally went.. and I totally forget what it is we did.. but it was awesome, I remember that much! When I think of it, I’ll update it.

That’s the whole point of this damn blog.. I remember going, but my mind is drawing a blank on what we did! Sigh.