May 26, 2018

Ok…a little QUICKIE!!! (hee hee)

I switched it up…cuz I was a little sore today!!

Fitness Assessment (not sure how the RUNNING part is gonna work on this with me…since I can’t run or barely jog…but I put I goal in my head!!)

1min MAX REP PUSHUPS ~ 51
Rest 2mins
1min MAX REP SITUPS ~ 45
Rest 2mins
1min MAX REP SQUATS ~ 50
Rest 2mins
12min MAX DISTANCE RUN ~ .87 (my goal was 3/4mile…so I broke it!)

Tomorrow I do today’s WOD!! LOL!!!

What can YOU do in an hour??

I found out what I can!!! 🙂

WARM UP ~ STRETCH

Strength Work ~
Push Jerk 1-1-1-1-1
75~85~95~100~110PR  Hell Yeah!!!

WOD ~
For Time : 10:16
21 ~ 15 ~ 9
KBS @ 30
Burpees
Jumping Pull-ups
DB Press (L/R) @ 30

CFE ~ Bike
10x220m (rest same time in between as long as it took u to do it)
1:16
1:09
1:06
1:04
1:05
1:04
1:04
1:04
1:05
1:04

Stretch to cool down….or should I say die on the gym floor!!! But I love kicking my own ass!! My hip starting giving me issues….but I was not about to give in to it…MIND over MATTER! It was not HURT PAIN, it was like HELLO STOP USING ME AND CRAWL INTO BED OR I AM GONNA GO NUMB!!!

Can’t wait to hit it again tomorrow…I love CrossFit…what a great rehab for me….this should be a part of everyones physical therapy!!!

I love it when….

I absolutely love it when friends who have heard me talk about CrossFit and me kicking my own ass…come and do it with me!! One of dearest friends, Leigh and her friend Jamie, happened to miss their spinning class this morning. So I offered them to come do my WOD with me and Dawn. Leigh was up for the challenge! We grabbed out Kettle bells and headed towards the back room!

Here was the Rx WOD:
For Time : 19:00
50-40-30-20-10
Single Rope Jumps
KBS @ 25 (for me)
Sit-ups
Pushups

They rocked it…no complaining…they pushed them out…sweat was pouring …grunts were being made. And even a statement of “this is worse than spinning class”…hell yeah it is!! I was so proud of them…they did amazing. Leigh even mention I became a different person…I was no joke when the clock started…lol!!

It was great!!! I absolutely LOVE to motivate people and encourage them…to take them past there breaking point. After the WOD, Dawn did some strength work of Push Press, Shoulder Press and Bench Press…she needs upper body strength training…so we are focusing on that. She did good 5×5’s. I am glad I didn’t do any since I came home and see CF TOTAL 2 was posted for today!!! UGH!!! I will stay focused and postive just like I did for CF TOTAL 1!!!

My training…

UUUUUGGGGGHHHHHH!!!!!!!  Yep it is all I can say!

TUESDAY~
Strength Work~
1×20 Jerk (didn’t do…because of my back and hip)
1×20 Front Squat @ 75
worked on Muscle Up and HSPU

WOD~
5 Rounds For Time ~ 3:46
5 Power Cleans @ 75 (only 50% bw)
15 Push Ups

WEDNESDAY~
Strength Work~
1×20 Clean Pulls @ 80
1×20 DL @ 80

WOD~   (felt strong..even though my hip was clicking the ENTIRE TIME)
For time:  13:36

20 Kettlebell Swings @ 35
20 Step Ups
20 Back Squats @ 115
20 Kettlebell Swings @ 35
20 Step Ups
18 Back Squats @ 115
20 Kettlebell Swings @ 35
20 Step Ups
16 Back Squats @ 115
20 Kettlebell Swings @ 35
20 Step Ups
14 Back Squats @ 115

AND SERIOUSLY CAN WE HAVE A BREAK FROM DL’S!!!

All By Myself…

Wasn’t that a name of an 80’s song!!! LOL

Well that was today…no partner…no coach…just me and my DETERMINATION!! Or my stupidity!

I’ll just cut to it ~

Strength Work ~
Push Press 5×5 (80~85~90~95PR~100PR)  HELLS YEAH!! Even with a fippin’ procedure!!

WOD:
15 Rounds For Time: 12:43
5 Pull Ups (From Floor to Bar)
10 Push Ups
15 Squats

Then did 2 x 800m Bike  first time 2:34  second time 2:09

I might be paying for this tomorrow…this is where the stupidity will sink in!! LOL!!!

Going to look at commercial warehouses this weekend!!! SO STOKED!!!