I Like My Sauce Beefy

Paleo Spaghetti for dinner, with paleo acorn squash muffins- so good.

Barbara O how you have taught me a lesson.

Today's WOD sucked bc my hands are blistered and torn from top to bottom.

"Barbara"

5 rounds of:

20 pull ups
30 push ups
40 sit ups
50 air squats

rest 3 min in between rounds

Time: 22:10

Then, OLY lifting skills WOD.....

Was planning on doing a 2mile run but ran out of time and had to go pu G man.

Back was killing me today from yesterdays 255lbs x20.
Three months ago 270 was my 1rm...crazy to think that I lifted 255 20x.

WOD 1- "Jackie"

Row 1000m
50 thrusters
30 pull ups

Time- 9:27

Felt great....paced myself a tad bc I did three parts today....

Strength WOD 2- OTM for 10 min 2 DL @ 85% of 1rm- 255 lbs.


CFE WOD 3-

100m sprint x 10
rest 30 sec in between

Monday Fun Day...wait that's Sunday...

Hate dragging the kids out of bed so early to be at the gym, but it's what I gotta do!

snatch pulls 5x3
snatch push press 5x3

"Nancy"
5 rounds for time

15 OHS @ 65
Run 400 m

Time- 14:25

Did all the OHS sets unbroken...felt easy. The run was the hard part....

Didn't get to do GI Jane= 100 burpee pull ups for time. Oh well maybe I'll make it up this week.

Little Miss T's bday party is tomorrow!

Stayed home today and let Tim do the am classes at CFS.

I did a 1 hour bike ride and rode all over the city of Cape Coral, then came home and did 50 push ups.



I'm going to use my rest days to focus on endurance and my weaknesses. I'm not bad at push ups, but I don't like them.



Coach seems to think I need to eat more calories....I don't think so, but in retrospect he is probably right.

Yesterday:

"NUTS"

10 HSPU
15 DL @185
25 BJ @ 24'
50 PULL UPS
100 WBS to 10ft target @16lbs
200 DU
Run 400m w/ a 45lb plate

Chris and I tackled this one together...I started the clock in the handstand position and realized half way through that it must have shut off when I threw it. So I have no idea what time.

Rest Day

I LOVE this song- MY ultimate workout jam.

CFE- Sprint 1:30-Jog 1:30-Sprint 3-Jog 3- Sprint 6- Jog 6-3-3-1:30-1:30

Nice little run.....did my BF testing again...I am .5% less and gained 3 lbs muscle. Progress...

Wednesday

Strength- split jerk 5x3

95-105-115-125-135 shoulda gone a bit heavier

WOD- 5 rounds

1 press 85
1 strict pull up
1 press 85
3 strict pull up
1 press
5 strict pull up

6 min something

This WOD was a great way to see how much stronger I am! I used to be able to barely do 2 strict pull ups in a row and this one was a breeze!

Opted out of the 2nd workout today, hammy's need to rest.

Woa Nutella Tues

Yes that's right I had Nutella today, and it was so good. The extra sugar helps me to 3 WOD's a day.... :)


WOD 1- 5 rounds

30 sit ups
500m row
30 push press at 45
30 DL at 95

Doesn't look like much but it was!
20 something


WOD 2 was all different OLY lift skills, don't remember them.... wasn't done for time.

WOD 3-

10 rounds

row 1 min keeping wattage over BW, Then 8 pulls as hard as possible and score is max wattage.
rest 2 min, repeat x10

highest watts were 438


Thanks Justin for this- "I bet I can run faster then a lifter, and lift more then a runner."

Monday- back in the game

Had a fabulous weekend filled with a birthday party, date with my husband, and some fun time with friends. Got the rest I needed and I was excited to get back at it today...

Strength WOD:

On the min every min for 5 min

7 front squats @ 95

Rest 1 min then

On the min for 5 min

7 shoulder press @ 65

This was a nice change from the 1x20's and 5x5's

WOD 2:

10-15-20-20-15-10

Jumping muscle ups on rings

KBS @35

V Up's

Double unders

Don't remember my time....20 ish

WOD 3:

10-9-8-7-6-5-4-3-2-1

Ring dips (unassisted)

Med ball sit up throw & catch on wall @ 16 lbs

-End of every set 20 ft farmers walk at 110 lbs

12 min something

I was excited to get back to training hard today. Ate well this weekend except for sushi and wine Saturday night....but, it was worth it!

Ate some chocolate 80% today and it made me feel sick....? Not the case usually.

Going to focus on completing all the WODs programmed, and pace myself. Last week my body spoke loudly to me and I didn't like it.

“Limitations live only in our minds. But if we use our imaginations, our possibilities become limitless.”

Dave Scott's Solution to Over-Training

I have been going like an animal for 2 weeks now. Thursday I decided to listen to my body and give myself time to recuperate. I am feeling much better and I will be back at it on Monday. I'm going to add in a CFE for WOD #2 on days that I feel run down. My biggest problem is I am nuts...LOL. Seriously. I don't make excuses, I just do. But this week I learned a valuable lesson about myself.

Time Goes By WAY Too Fast.... :(

So There IS Light At The End Of The PMS Tunnel?

My lululemon stuff came in today! I love it, xcept some of it has to go back bc for some reason all the run speed shorts fit different? All same size but the colored ones were bigger?

I am feeling much better :)

PM at the gym was awesome, I love the 5 & 6 classes bc they are so busy and hectic, but so fun!

I did the two WOD's back to back.....I chose to do them in the wrong order though and I PAID!

WOD 1 Elizabeth:
21-15-9
cleans
ring dips

rx'd at 9:15

• Holy Toledo the rings dips suck!

WOD 2 Cindy:

AMRAP in 20 min

5 pulls

10 push

15 squats

19 rounds 5 pulls/10 push/10 squats

• Slightly dissapointed, my last Cindy was 22 rds...


• I was SO PISSED that I didn't get a full 20! BOO!


• BUT I am still proud of myself bc I am still adapting to the change in intensity and more training per day. Plus after 45 rx'd ring dips my shoulders were wrecked & push ups were ridiculously HARD!

It's WAY TOO LATE for me to be up...BUT I had to stay up until after midnight bc today is my baby girls 1st birthday! She is so beautiful, and Tim and I couldn't be more blessed. Happy Birthday Tee, Mommy and Daddy are crazy about you!

Happy Tues?

Question mark is because I'm trying to convince myself....
I am trying to cope with this PMS and I'm doing a bad job of it.

Yesterday was strength work x2 and WODx2

I've been knocking out the strength work and either the CFE and or the primarily gymnastic WOD in the am and doing the lifting WOD's in the pm....well today I'm slacken so far.

Although I was miserable yesterday I still suffered through.

Last night we fell asleep on the couch and woke up at 1 and showered and tried to go back to sleep. TRIED. So today I am so tiered and grouchy. GRRR.

2 WOD's to do this pm: Cindy & Elizabeth.
Oh yah...and I still have deads too.

Why do I have to be tortured with this terrible PMS!?

Perty Cool

So Friday we were all just hangen out at the box and we started testing out our vertical jump. Jared's was quite impressive at 56"........

Happy Friday!

Today is a rest day. Apparently to Kevin that means only one WOD and strength work.

Fall

is my FAVORITE time of year!!!

The weather puts me in such a good mood :)

WOD with Leah this morning-

7 rounds for time:

6 back squat at 1.25 BW-155

8 broad jumps

Time- 7:24

*another WOD to be done later & Muscle Up practice...last time I did 4 lets go for 5 this time :)

Kids are napping and I have tons to do around this house. Shopping with the kids in a few hours and the pm classes. Can't believe my baby princess turns 1 next week! My my how time flies.

WOD #2

5 rounds:

5 split cleans at 135

10 box jumps at 30"

Time- 5:15

All I have to say is....

Mani, pedi, waxing, and massage...yes that was my morning. My man is so good to me :) Thank you Beatrice!!!

WOD #1-

5 rounds for time-

row 500m
run 400m

time 20:17


WOD #2-

Linda
10>1
dead lift at 1.5 body weight
bench at body weight
cleans at 3/4 body weight

rx'd
180lbs dead
120 bench
90 cleans

Time-22:16

“The very man who has argued you down,

will sometimes be found, years later,

to have been influenced by what you said”

- C.S. Lewis

Early morning at the box with the kids, but they were well behaved.

Got my skills stuff out of the way:

5x 30 sec handstand holds

50 consecutive DU

25 consecutive med ball cleans @ 16lbs

as well as my strength work:

1x20 OHS

5x5 snatch press

Then I got to do the WOD with Britt and Leah:

5 rounds for time-

21 SDHP @75lbs

21 ball slams at 20lbs

Time- 10:32

So great to see Leah (my old xfit buddy), so glad she is a member!

It was fun to workout with the girls, as the coach you don't really get to have much fun doing WOD's anymore.

Came home for lunch and made lemon garlic shrimp & avocado. Then I baked paleo zucchini muffins...they were so good!

Headed back to the box tonight for pm classes and making up my strength from Sat & a CFE. Have a fabulous day!!

Monday

Wow its beautiful out!

Family reunion was so fun. It was 60 degrees in the morning there and 80 all day. The springs were freezing but we had a blast swimming. It so cool to be around my moms family, they are all such wonderful people that love Jesus and it shows. I am so thankful to have such an awesome, huge family!

Tim and Heather represented at Barbells For Boobs on Saturday, Tim RX'd the the WOD in just over 3 min, and Heather at 55lbs took 4th! They brought me back a really cute T.

Got to sleep in today, then got up and took Teagan down to Naples to the lululemon show room. I LOVE LOVE LOVE IT! Can't wait until they open the store at Waterside.

I'm off to the gym for the pm classes, going to take the dogs with me and let them run around in the back.

Be back later to blog about WODS....