This one sucked, but I felt like I didn’t do enough, if that makes any sense at all!! Because of my shoulder, I was limited on some of the movements, but I modified them so it still kicked my ass.

Slowing Cindy is
10 rounds
5 strict pull ups (I did jumping pull ups, which saved my life.)
10 parallet pushups (regular push ups)
15 sandbag squats 60/40lbs (the only thing I was able to Rx)

Because of my shoulder, the parallet push ups are off limits. I am not yet able to do kipping pull ups, let alone strict ones, so I just used a box instead.

Ah well. I finished in under 25 minutes, which was the time cap, although I don’t remember my exact time. 22 min maybe?

YEAHHH!!!!! I hadn’t done Fight Gone Bad before, but I had heard about it!! I read through the movements and then I was totally psyched. My kind of workout! I love this shit.

Fight Gone Bad is a classic crossfit workout, and is aptly named, too.

It consists of the following:

3 Rounds of
wall balls (20/16lbs, 10ft target) count your reps
sumo deadlift high pulls (75/55lbs) count your reps
box jumps (20″) count your reps
push press (75/55lbs) count your reps
row for calories

So… you do each of the above movements for 1 minute. When your coach yells out ROTATE! you switch to the next one. After all 5 are done, you get a 1 min rest period. (and hopefully remember to write your score down.) Then you repeat 2 more times. 🙂

So you add up all your reps/calories from each round, and that’s your total score. I did 81, 66, and 64 total reps and calories for a total of 211. YEAH!! Not too bad considering I was hoping I’d get 170 total. I loved it. That shit was awesome.

Beast Mode!! I finished Fight Gone Bad!

So… I’m so impressed by this girl!! Her name is Mary Taylor Frye, and over the course of 2 years, with Crossfit and a Zone/Paleo type diet, she went from 213 lbs to 132 lbs. Talk about total inspiration!!

She said that in the first 6-8 months, she lost about 60 lbs, and then the weight loss slowed down quite a bit afterwards, which is a good thing because it allowed for her skin to tighten as she lost more weight, and helped to prevent loose, saggy skin.

She also says she went from a size 18 to a size 2. Holy CRAP! She is a perfect example of how amazing life can be when you commit to change, when you choose to take a new road, and do something drastically incredible for yourself. Nice job, Mary!!

I freakin love Crossfit. What a wonderful community. 🙂

I allowed Monday to be my rest day this week.. I need to designate one day a week where I don’t go, and just give my body a break. That was Monday. 🙂

On Tuesday, we worked on shoulder presses. My 1RM is 100, but I didn’t PR this time. I tried for 105lbs, and it just didnt happen. Ah well. Next time? That’s a hard one for me without the dip and drive.

Then we did a 12 min AMRAP of the following:
1 stone to shoulder 81lbs for me
10 KB snatches (5 on each side) I did 25lbs
10 knees to elbows, which I actually did really well on, surprisingly!! I didnt Rx it but I did my best. 🙂 My lats are still sore from this one! I finished 5 full rounds and 10 reps.

Not really a crossfit day, since I only came to the gym to do one thing, and that was 50 GHD SIT UPS. Yes… 50… Have I ever done them before? Yes… like, 3 sets of 10, with DU practice in between. Was I sore a couple days after my 3 sets of 10? YES, very much so.. am I sore right now?? Uh.. yeah..

Russell was kind enough to get me all freaked out about Rhabdo and GHD sit ups.. I’m super excited about that. I was so panicked that in the middle of the night last night, I woke up and started googling rhabdo symptoms and DOMS (delayed onset muscle soreness) trying to figure out how long it took for rhabdo to settle in after an intense exercise like GHD sit ups. Sigh. From my research, it takes about 3 days for it to happen, but I will definitely know that I have it! Regular soreness is normal, that’s what I’ve got right now.. Like, I KNOW I did GHD sit ups yesterday, but tomorrow will be even worse, and I know that. The beauty of DOMS! Holy acronym post.. sorry.

Anyway, if by Wed/Thurs I’m in crazy pain and my stomach hurts to the touch, then I will know I’ve got some issues. I’ve been drinking my BCAAs though, hoping it will help with the muscle recovery. Trying to stay hydrated and eat good foods only.

If I get through this without any issues, I’d like to try and do a 50 GHD sit ups regimen once a week or every 2 weeks. They’re AMAZING for your abs, and well, that’s one of my ‘problem areas’. 🙂

As if the 50 GHD sit ups weren’t enough, Martha and I proceeded to do 50 regular sit ups too.. No big deal on those, they’re cake. But ya know, why not throw them in there? Just go for the whole package of pain 2 days later.

On another note.. I got some really great shirts in the mail today!! Here’s one of them. It’s a little snug, buuuut it can be a goal shirt. It’s from www.hipfit.com and the people there are super nice! The shipping was INSANELY fast.. as in, I placed my order Thursday night, it was shipped out on Saturday and I got it I the mail today (Monday.) All the way from California, too! Nice job, USPS and HipFit!

Saturday Workout!! This was an easy peasy one. Nice and low key. I liked it. We worked on our back squats for a good half hour or so, and then the workout was a Tabata Row for calories. I ended up rowing ’47 calories’ worth’. I didn’t PR the back squat, but I wasn’t trying to either. Got up to 200lbs I think. My PR is 235. 🙂 I did squat 50 times with the weighted bar though, that’s gotta count for something!

Then we had our 30 Day Paleo Challenge Celebration at Ben’s house. POOL PARTY! If I ever come across any cute pictures, I’ll be sure to post them up. 🙂 I think I’m the only one who got out of there without a hangover… just sayin.

Rope Climbs!! I now fear these yet am excited by them when they are a part of the WOD. I know I can do them now, but they are hard for me to do multiple times. 🙁 I really need to get some gloves.. and thicker skin.. hah

The rope burn on the outside of my right ankle is manageable, but then I also have a sore spot on the top of my right foot, where I pin the rope in between both of my feet. (left foot goes on top of the rope, which is pinned to the top of my right foot. ouch!!)

In addition, I have rope burn/bruising on the inside of my right thigh.. jesus! A mess.. I had pants on, an extra sock on my right foot and everything.. haha I tried..

Anyway, our WOD was the following:

8 min AMRAP
rest 2 min
8 min AMRAP (pick up where you left off)
2 rope climbs
200m row
10 lunges with weight overhead (45/25)
10 russian twists (25/15)
5 burpees

I ended up doing a total of 5 rope climbs, which is the most I’ve ever done in one day! I was proud of that. I did a total of 3 rounds. (I skipped out on one of the rope climbs.. oh well.) But.. yeah, pretty cool. 🙂

Power Cleans! Hang Power Cleans!

I prefer hang power cleans, cause I can bounce the bar off my giant, rock hard quads and power it up to my shoulders. YEAH.

I didn’t try to PR or anything yesterday cause of the you know what.. (shoulder..) so I just did 85lbs over and over.

WOD was good. We did Nasty Girls!

“Nasty Girls” is 3RFT
50 squats (easy peasy)
7 muscle ups (not so much.. more like, 21 ring rows for me!)
10 hang power cleans 135/95lbs (85 lbs for me)

My time was 13:13. My upper back muscles are soooore today! I’m assuming from the ring rows. It’s good though, because it seems like I just don’t really get sore from regular stuff anymore. Being sore to me represents that I’m still putting in a shit ton of effort. I like that.

So… trying to work through my shoulder pain isn’t the best method.. I’m learning. Cause on Wednesday it was really bugging me. I insisted to myself that I would STAY HOME today and not work out. It’s OKAY to take a break, asshole! Yeah.. well, I ended up working out at home instead. I didn’t want to not do anything!

I ended up modifying the day’s workout at the gym, but with my own twist.

300m run (to the stop sign and back)
50 sit ups

3 rounds of:
10 squat snatches (with a broom handle, since I don’t have a bar at home. I should get one)
10 box jumps (4 plates stacked, maybe 18 in?) Need to get my own box too.
15 push ups

and then another 300m run.

🙂

So I wasn’t going to go in on Tuesday because my left shoulder was really bugging me after Fran (and some excessive stretching that I did afterwards that aggravated it), and then I saw this stupid thing that I made last month and was like, screw it.. I have to go..

Pissed me off.. damn motivational images!

So I went. I PRed my deadlift again! 310 pounds, up from 305. Crazy that I can lift that much weight.. it’s all in the legs! 😀

Fortunately, that sort of lift doesn’t aggravate my shoulder, so I was okay with it. I totally took it easy for the WOD though.. I didn’t want to kill myself. I figure hey, I’m here.. I’ll do what I feel is good for my limits right now, and whatever.

So it was 4RFT
400m run with sandbag (I ran the first 400 with a sandbag, and then opted to run without it afterwards..)
10 HSPUs (these would’ve really hurt me, so I just did hand stand holds for 20 seconds instead.)
10 deadlifts (135lbs, cake)

Finished in 21:32. I was proud of myself for not stopping on the last 400m run. I just kept going. Usually, after running that many times, that distance, I’m like, fuck it, I’m walking, but I just kept pushing myself. Weeee. 🙂

Stupid deadlift face – Deadlift PR 310lbs