Saturday workout with my Mommy!!! How cool!! My mom planned a last minute trip to come see me, as well as to sell some jewelry, and of course, since she does CrossFit, I took her with me on Saturday!  This past Saturday was the Florida/Georgia game.. a big game in our area, big time rivalry, so the gym was empty compared to a usual Saturday workout! Because of this, Russell opted to give us Open Gym, so we could do our own WOD or the one he wrote up for us.

I made up Mom’s WOD specifically with things she was comfortable with.

Mom’s WOD
5RFT
250m row
10 pull ups (banded)
5 push press (45lbs and 65 lbs)
10 ring rows (I did 10 sit ups)

She KILLED the pull ups! I have to admit, my mom is better than pull ups than I am. How awesome is that?? Everyone was so impressed that my Mom does CrossFit.. they all kept coming up to me and telling me how cool it was! She was of course super bashful, but.. I’M SO PROUD OF HER!! 🙂

Who doesn’t love a good sled push? Bleh. I’m late on this post, because really, I forgot about it, so my details will suck. But I do have a picture, and pictures make up for lack of content.

10x25m sled push
My max weight for this was 70lbs on the sled. These suck. They’re great at first and then they BURN… (my quads just buuurn from these!)

WOD was the following:
12 min AMRAP
6 HSPU
8 chest to bar pull ups (I used the shorty box)
100m run

4 rounds plus 14 was my final score. Weee

Pushing the sled at Crossfit

As I write this, I can’t believe October is 9 days away from being over.. There is no Halloween candy in this house and that’s perfectly fine with me, too. 🙂

Yesterday was Max Deadlift day.. Of course, I go in knowing I’m gonna kill it. At least by a couple pounds right??

My last 1RM was 310, and that was Jenny’s fault because she added more plates on and was like okay now pick it up!  That was August 21st.. 2 months ago! So.. yesterday, I added on the weight quickly, wanting to not tire myself out on lesser weights. I got to 305, no big deal, then I added on 2 10lb plates, and got that, too!  I wanted to shoot for more, but when I tried 335, and then 330, I just couldn’t do it. I was straining my back to get it up higher, and using bad form all around because I was tired.. I should’ve focused on using my legs more, but hindsight is 20/20, right?

Anyway, new 1 rep max of 325lbs, for my deadlift. Woo hoo!!

Our WOD was the following:
10 min EMOM
2 deadlifts at 80% (pshh.. yeah right.. I did 155lbs.. I was already exhausted!)
followed by an AMRAP of 5 squats/5 push ups.

Your score is the total number of rounds you complete for the entire 10 min.. I finished 16 full rounds of 5 squats and 5 push ups.

Today I was planning on going in at 10a, but I sat up this morning in bed and was like, oh god.. no.. my back is so tight from the deadlifts! Not injured, just tight and sore muscles. Same with my hamstrings. Good times.

Saturday WOD! I generally love Saturday WODs, even though they’re usually pretty tough; tougher than usual.. but still, I LOVE them! This one was no different.

Initially we had a Beach WOD scheduled, and I had initially had plans to go out of town for a friend’s wedding, but when family planned to come into town last minute, I had to cancel my trip (sad about this!) and was then able to make the Saturday WOD. Fortunately, there is ALSO the air show this weekend! This meant the beach WOD was cancelled, and bam! I can all of a sudden make it. 😀 Coincidence, yes!

SO, our WOD was the following:
400m overhead plate carry (45/25lb)

THEN

5RFT
10 burpees
10 wall balls
10 v-sits

THEN
finish it all off with another 400m overhead plate carry. 🙂

Awesome. That wrecked my shoulder MUSCLES (not my actual shoulder). It was some good shit.

aaaaand I took this picture afterwards. I’m not where I want to be yet, but I’m pretty happy with my progress and my current appearance/shape/size. 🙂

This was a fun WOD! Hard, yes, but still fun. I like these kinds. We started with 50 back extensions on the GHD machines, and did all sorts of stretches, as usual.

Our WOD was the following:

17 min AMRAP
10 cal row
10 jumping lunges (my butt muscles are sore today! Love it.)
10 SDHP with a KB (55/35)
20 hollow rocks
10 KB Thrusters (55/35) 5 per side. (I did 18lb KB because of my shoulder pain)

Everything else was Rx, which was cool! My shoulder has definitely been giving me a hard time lately, to the point where I determine if I’m going to work on how it feels. Sucks. 🙁

Either way, I completed 4 full rounds plus 35. Weee!

We worked on Bench Press today, which is something I had never done before at Crossfit. I assumed I could do about as much as my strict press, which is 105lbs, but I ended up PRing at 145lbs, which was HARD for me to push up! Crazy. I PRed and it’s a new record for the board, too. 🙂

Our WOD was the following:
4RFT
50 DUs (150 singles)
10 lateral box jumps (20″ box)
15 ball slams (20lb ball)
20 pull ups

I finished in 26:24. Longer than most people but I was doing 150 singles and banded pull ups. I also really aggravated my shoulder during the bench press, which is why I ended up not going today. (Snatch and Overhead Squat). The heavier I lift, the more I aggravate my shoulder, and for longer periods of time. There’s going to be a point where I have to get it checked out, because it’s hindering my workout schedule. 🙁

With Gina’s wedding on Friday, my neck hurting, and just being ready for a break, I skipped Friday’s WOD.

I also skipped Saturday’s WOD.. we had a baby shower that we were hosting for one of our girls, and I didn’t want to be scrambling to work out and then go home, shower, change, eat and then be at Marisa’s by 1p, so I didn’t go. THEN, we all went out Saturday night anyway, so I still got my socializing in. 😀

BUT my good friend Elaine and I met up for Open Gym today! Martha and Jaclyn and I had already planned on going, so it was cool to have Elaine come too! I haven’t worked out with her since MAY. Was so nice to have her there, and push each other! There are certain people I can work out with where there’s this incredible rhythm, and Elaine is one of them. 🙂

Since today was my first day at the Gym after finding out that I PASSED MY LEVEL 1 CERTIFICATION!!!! Tom let me write the WOD. hhaha we didn’t know what we were getting ourselves into, but it ended up being great!

I chose the following:
“The Girls’ No Shoulder Open Gym Sunday WOD”
5RFT
10 hang cleans 65lbs
10 squats
10 GHD sit ups (or 20 abmat situps)
10 box jumps

Tom re-wrote it a bit to the following:
5RFT
10 hang cleans 65lbs
10 squats 1pood goblet squats

10 GHD sit ups (or 20 abmat situps)
10 box jumps  burpee box jumps

That was pretty intense!! After 3 rounds I was ready to be done, but we all kept going, and I’m happy we followed through with what we started. Always feels good to finish, especially when you’re ready to quit. Took me 21:58 to finish. Martha and Elaine finished right before me. The burpees slowed me WAY down.. BLEH. Love those. 😉 thanks Tom!!

I found out yesterday that I passed my Level 1 Cert. This means I am now qualified to teach or train Crossfit at a Crossfit affiliate, (or I can go get my own, which I have no intention of doing..) I signed up for this back in June, finished the training last weekend, and found out that I passed yesterday. 🙂 I’M SO EXCITED!

Now what though? Nothing.. Now I keep doing Crossfit, keep running our business, and keep doing what I’m doing. It’s one of those things that I was like, this would be awesome to have! And Dave fully supported it, and said, screw it, why not? That would be cool for you to do..

So I did. 🙂 I was on cloud 9 yesterday! My life has changed so much in the last 9 months.. I would have never guessed a year ago that I’d be doing what I’m doing now. And I’m SO excited to see what the future holds! I am so proud of myself, my accomplishments. I’ve never felt better or had more confidence, or been healthier. I LOVE what I am doing! My whole attitude on everything has changed, for the better! Life is awesome.  🙂 Shit happens for a reason!

SWEET. 10.11.12! Aweeesome.

Worked on our Front Squat Periodization. I got up to 195 for the weights.. did 3 reps, holy moly. One time is no big deal, but to do it again and again at a weight so close to your 1RM SUCKS. I strained my shoulder and neck doing it, but whatevs. Shit happens.

The WOD was the following:

12 min AMRAP:
30 DU (90 singles)
2 squat cleans 185/135lbs (95 lbs)
10 ring dips (banded)

Workin on my snatch. My 1 rep max is still 115, even though we’re doing periodizations now. It’s cool.

WOD was 3 rounds for total reps of:
1 min of HSPUs (I did hand stand holds, shoulder issues still)
1 min of OHS (65lbs)
1 min of pull ups (banded)

rest one min between rounds.

I did a total of 60. My points sucked cause I did handstand holds. I could have easily done 10 each min, but I didn’t want to murder my shoulder. 🙁