Day 1216

CROSSFIT.

Warm up:
800m run (I rode the bike until the runners got back)

WOD, EMOM for 16mins:
Odd mins - 3 snatch to burpee (I used 65lbs)
Even - 7 Pull ups

Post WOD 4 Rounds:
200m sleigh pull (75lb sled, 50lbs of weight)

Day 1203

CROSSFIT.

Sorry, its been a bit since I posted last. Just been so busy! Here we go...

Warm Up:
25 Body Squats
20 Full Sit Ups
15 Push Ups
10 Lunges (each leg)
5 Pull Ups

Form:
30 (just bar) Push Press
30 Medicine Ball Cleans (I used 14lber)
20 Wall Balls (again, 14lber)

WOD, EMOM, 20min:
Even minutes - 7 Burpees
Odd minutes - 7 Wall balls

These beginner classes are KILLING me. It is EXACTLY what I need...but NOTHING of what I am used to. My legs get a workout without hurting, which rarely, if ever, happened at the last crossfit gym. But since the WOD's were so intense at the last gym, these feel somewhat easy. They aren't, so please don't misunderstand me...they are difficult, but in comparison, they are easier to complete for me. I'm LOVING this new gym...it is definitely more up my alley.

Day 1188

CROSSFIT.

Warm Up, "Anabelle":
50 squats
40 sit ups
30 push ups
20 (each leg) long steps (to replace lunges)
10 Pull ups

WOD, 30-20-10:
Cleans (I used 45lbs, per my new coach)
C2B Pull ups

Post WOD:
Stretch!!

I finished todays WOD in 13:05. It took me a bit because my hands are readjusting to the beating. I am proud to say that I wasn't tired of doing my pull ups, but I am a bit embarrassed to say I REALLY struggled because my hands hurt. Oh well...gotta start somewhere, right?

Day 1185

CROSSFIT.

WOD, 4 rounds for time:
10 Cleans
10 Snatch
10 T2B
800m Bike

I used 55lbs for both the cleans and snatch. I finished in 17:42.

Day 1184

CROSSFIT.

Ugh. Its been some time since I last posted. Everyone kept telling me to take some time off because "I went back to full exercise too soon." So, after much thought and talking to my doctor...I took off almost two months. NOT the six months they wanted me to, but its as much as I can do right now.

At Gap Body, I run into a gal that goes to a different Crossfit box and kept trying to get me to go to hers to try it out. It sounded like it might be a better fit...their coach is older, and has some knee issues. I figured I was willing to try it, but didn't want to leave my box. She came in a few weeks ago...her box was on Groupon. I bought it. Today was my first day.

Adam was my coach today, not the older coach with knee problems, but todays coach nonetheless. I had been emailing him back and forth so I was pretty confident he was well aware of my 'situation.' After seeing him and working with him today, I think he might really, truly get it. The WOD we had to do today was just an...intro...WOD. More for him to evaluate us on then to get us a good workout.

WOD, "Anabelle":
50 body squats
40 sit ups
30 push ups
20 (each leg) lunges (in my case, long steps)
10 pull ups

Nothing fancy, nothing to break too much of a sweat. I had 18 mins to finish...I finished in 6:42. :) Til tomorrow...I am suppose to be there for my first 'real' class at 9am...

Day 1134

CROSSFIT.

Warm up:
400m run/500m row
Joint Mobility
Then...
10 Good Mornings
10 Wall Balls
10 Kips
10 Kettle bell swings
x2

WOD, 15mins AMRAP:
10 deadlifts (I used 105lbs)
10 box jumps (I did step ups)
10 Knee to elbows

I finished 8 rounds, 20 reps. Not too bad. I was pleased with it, especially because my knees were really stiff after work this morning! I think I could have done more weight on the deadlift, though...105lbs was prescribed, so I thought after a few rounds it would be difficult, but I think I could have handled a bit more.

Day 1132

CROSSFIT.

Warm Up:
400m run/500m row
Joint Mobility
Then...
30 sit ups
25 double unders (75 single jump ropes)
15 Wall balls
10 push ups

WOD, 30 rounds for time, 30min time limit:
5 wall balls (mine was 14lbs)
3 headstand push ups
1 clean (mine was 95lbs)

I was a bit disappointed in my finish. At the buzzer at 30mins, I had finished 29 rounds and 8 reps. Yup. I missed finishing the WOD by ONE rep. ONE. But, I finished it anyway, just to say I could. My time was 30:06. But hey, I am thrilled to say...I FINISHED!!!

Day 1125

CROSSFIT.

Warm Up:
400m run/500m row
Joint Mobility
Then...
10 squats
10 push ups
10 kips
10 medicine ball cleans
x2

WOD, 9 rounds for time, 25min cap:
7 squat cleans (I only used 65lbs, Rx was 135lbs)
8 burpee box jumps (I only did the burpees, opted out of box jumps)

I finished all nine rounds in 23:17. My knees were really starting to struggle in round five, got worse in round 7 and 9 was the hardest....but I did it!

Day 1119

CROSSFIT.

Warm up:
400m run/800m bike
Joint mobility
Then...
10 sec handstsnd
Toy soldiers
PVC pass thru
10 palm up OHS
x2
Shoulder mobility/stretches

Pre-WOD, 1-1-1-1-1-1-1:
OHS (started with 35lbs, maxed at 105lbs)

WOD, AMRAP in 10mins:
60 bar facing burpees
30 OHS (I did 75lbs)
10 muscle ups (3 pull ups & 3 dips)

I only finished the burpees and 19 OHS.

Day 1114

CROSSFIT.

Warm Up:
400m run/500m row
Joint Mobility
Then...
10 Pull ups
10 sit ups
10 squats
10 good mornings
x3

WOD, 1-1-1-1-1-1-1:
Squat clean thruster (I maxed at 100lbs)

Finisher:
4x200m run or 4x250m row
30 sec rest

Hailee has been sick so I've been on house lock down. This was my first day back :( But...between Hailee being home and Tony's evening board meetings, I had no other option...

Day 1108

CROSSFIT.

Warm up:
500m row
Joint mobility
Stretch OH to floor x10
Then...
5 pull ups
10 wall balls
10 PVC pass thru
x2

WOD, for time:
1000m row
50 thrusters (I used 35lbs)
30 pull ups

Finisher:
50 sit ups
50 flutter kicks (4 count = 1)
50 leg lifts

I finished at 10:32.  It is deceiving how exhausting this was! 

Day 1106

CROSSFIT.

Warm up:
400m run/500m row
Joint mobility
Then...
10 pledge push ups
10 step ups
10 kips
x2

WOD, for time:
Run 1000m
100 push ups
10 snatch

I skipped the WOD today.  I thought I was being smart...after talking to my husband, i think I was being a little to cautious.  I did:

10 miles bike
100 push ups

My knee was hurting last night and this morning so I was a bit nervous about the snatch.  I shouldn't have been.  Now i know. 

Day 1105

CROSSFIT.

Warm up:
400m run/500m row
Joint mobility
10 inch worms
3 wall climbs
5 wall balls

WOD, "Bear Complex", 5 rounds:
Clean
Front squat
Push press
Back squat
Push press
*1 of each = 1 rep, 7 reps = 1 round
*increase weight each round
*rest between rounds, NOT between reps

This wasn't timed.  My rounds were:
1 - 45lbs
2 - 55lbs
3 - 65lbs
4 - 70lbs
5 - 80lbs

Day 1104

CROSSFIT.

Warm Up:
10 Pull ups
10 Box jumps
10 KB swings
x3
Then...
Joint Mobility
Ground to OH stretch

WOD, 5 Rounds, "Wood":
400m run/500m row/800m bike (I did bike)
10 Burpee box jumps (I did step ups)
10 Sumo deadlift high pull (I Rx'd at 65lbs)
10 Thrusters (I Rx'd at 65lbs)
1 Minute rest

Todays hero WOD was HARD. I finished in 29:08. Yup, THIRTY minutes of getting my butt kicked!! BUT...I have to say, I am EXTREMELY proud of myself because I finished!!

If five rounds are too much for you, there was the option to do 3 or 4 rounds...but I suggest mentally preparing yourself for five rounds and only quit if you have to!

Day 1101

CROSSFIT.

Warm up:
100 jumping jacks (I rode a mile on the bike)
Joint mobility
Stretch OH to floor
Walking quad stretch
Walking toe touches
10 Bottom squats for 3 secs
5 wall climbs
20 PVC pass thrus
15 OHS PVC

Burgener shoulders

Pre-WOD:
4 - 100m sprints, 30 sec rest (I did .2 of a mile on the bike)

WOD, 'Isabel':
30 Snatch (I only did 55lbs, the knees have been sore)

I finished in 2:34.

Post WOD:
400m walk with 75lbs, front squat position...if you drop the weight, must do 10 burpees before picking it up again

Day 1100

CROSSFIT.

Warm up:
50 Double Unders (I did 150 singles)
Joint Mobility
Then...
10 Kips
10 push ups
10 burpees
x2

Pre-WOD:
Teams of four, men v. women
First team to row 2000m wins
Losers do 50 burpees
200m per person
*Women won!  I went first, so I got to go three times!

WOD, 5 rounds, 6min each round:
1 min wall balls
1 min rope climb (I did pull ups)
400m run/500m row/800m
Rest

Day 1099

CROSSFIT.

Warm up:
400m run/500m row
50 jumping jacks
Joint mobility
Then...
10 kips
5 T2B
10 Medicine ball cleans
10 PVC Pass thrus
x2

WOD, 15min AMRAP:
10 clean & jerk (I did 95lbs)
15 grasshoppers
20 sit ups

I finished four rounds, plus 8 clean & jerks.

Day 1094

CROSSFIT.

Warm up:
25 double infers (I did 75 singles)
10 burpees
10 kips
5 pull ups
5 push ups
x3

Bullet proof shoulders

WOD, 'Elizabeth':
21-15-9
Cleans 95lbs
Push ups

I finished in 7:58.

Day 1093

CROSSFIT.

Warm up:
400m run/500m row
Joint Mobility
Toy soldiers
Quad pulls
Bullet Proof Shoulders
Then...
10 kips
10 good mornings w/35lb bar
10 squats
10 push ups
x2

WOD, 5-5-5-5-5:
Back squat (I started with just the bar, finished at 105lbs)

Finisher, 7 min EMOM:
5 pull ups
10 push ups
15 squats
(for every min missed = 50 burpees)

Day 1092

CROSSFIT.

Warm Up:
400m run/500m row
Joint Mobility
Bullet proof shoulders
Then...
10 Squats
10 Inch Worms
10 Toy Soldiers
10 PVC Pass Thrus
x2

Pre-WOD:
Power Snatch 1-1-1-1-1, start at 50% of max

WOD, 15mins AMRAP:
300m row
10 Wall balls
5 Power snatch

I finished 5 rounds, plus 125m row.

Day 1087

CROSSFIT.

Warm up:
400m run/500m row
Joint mobility
Then...
10 PVC pass thrus
10 pull ups
10 push ups
Calf stretches

WOD, 'Nutts':
10 handstand push ups
15 Deadlifts (I did 125lbs)
25 box jumps (I did step ups)
50 pull ups (I did ring rows)
100 wall balls (I only used a 10lb ball)
35 burpees
400m run/500m row

I finished in 20:48.

Day 1085

CROSSFIT.

Warm up:
100 jumping jacks
Joint Mobility
Then...
Spiderman lunges
Walking quad stretch
Intense calf stretch
Side lunges

20 squats
10 push ups

WOD, 'Furzin':
Run 1600m/Row 2000m/Bike 3200m
Rest 3mins
Run 1200m/Row 1500m/Bike 2400m
Rest 2mins
Run 800m/Row 1000m/Bike 1600m
Run 400m/Row 500m/Bike 800m

I chose the bike this time.  I have yet to use the bike in a workout at CrossFit, so why not now??

Round one:  6:45
Round two:  4:29
Round three:  2:44
Round four:  1:26
TOTAL (including rest): 21:24

Day 1083

CROSSFIT.

Warm Up:
400m row
Joint Mobility
Bullet Proof Shoulders
Then...
15 Good Mornings
15 Pull Ups
10 Push Ups
10 Wall Squats

Pre-WOD:
2 rounds - most pull ups without stopping...max

WOD, for time:
50-40-30-20-10
Kettlebell Swings (I used 35lbs)
Sit ups

I finished in 11:28!

I was very 'down' today.  I have laryngitis, which I know will eventually make me so sick that I'll miss more CrossFit.  Seems like I take three steps forward, only to take two backward.  I'll be honest, pull ups, right now, are not on my priority list.  In fact, right now, I could care less if I ever do them (yes, that will change, eventually).  One thing at a time.  Its just that, lately, if it isn't the knee, its the hands, or I'm sick.  I have been super positive 95% of the time since I injured myself OVER one year ago...which, by the way, was only a mere 6 wks after I was released from my OTHER knee surgery!  I'm short on positivity lately...and it sucks...

Day 1078

CROSSFIT.

50 Jumping Jacks
Joint Mobility
Then...
10 Squats
10 Pull Ups
10 Push Ups
10 Good Mornings w/35lbs
x2

Pre-Wod, 3-3-3-3:
Deadlifts (50%, then 60%, then 70%, then 80% of you total max weight)

WOD, 4 rounds for time:
400m run/500m row
50 Squats/50 KB Swings

I did the 500m row and kettlebell swings. Not only do I think this was easier on my knees, but it was also the tougher workout...at least for me. It was LONG...I finished in 15:43!!!

Day 1077

CROSSFIT.

Warm Up:
500m row
Joint Mobility
Then...
75 Jump Ropes
5 Headstand Push Ups
15 KB swings

OHS - I got up to 20lbs with good form

WOD, 'Hope' for time:
30 Clean & Jerks

Today was my first Rx WOD!!!  I did 'Hope' in 7:26 at 95lbs!!!

Day 1076

CROSSFIT.

Warm Up:
500m row
Joint Mobility
Then...
10 Sit Ups
10 Kips
10 Pull Ups
10 Good Mornings
x2

WOD, 3 Rounds, 1min each:
Burpees
Power Snatch
Step Ups
Thrusters
Pull Ups
Rest

Day 1071

CROSSFIT.

Warm Up:
400m Row
Joint Mobility
Then...
20x4 Mountain Climbers
10 PVC Pass Thrus
10 OHS
10 Kips
5 Pull ups
x2

Pre-WOD workout:
OHS with PVC pipe...work up to WOD weight (if your form isn't PERFECT, stick to PVC pipe)

WOD, AMRAP in 12mins:
7 Push Press (I did 85lbs)
10 OHS (I only used 35lbs)
15 T2B (I only lifted my knees as high as I could)

I am very disappointed in myself today. I only finished 5 rounds, plus 3. My knees were doing better then I thought (since, when I got there, they hurt to do ANY squat)...it was my HANDS that hurt. They got so bad that I could barely hold the bar to do the T2B's. They slowed me down so much...I felt like a sissy.

I am extremely dissappointed, sad, angry, completely defeated. I got through one obstacle (my knees) only to be constantly dealt another one...can I get a break?!

Day 1070

CROSSFIT.

Warm Up:
400m row
Joint mobility
Then...
10 Squats
10 OHS
20 Good Mornings
20 PVC Pass Thrus

WOD, For time:
21-15-9
Row (for calories, not distance)
Deadlifts (I did 135lbs)
Push ups

I finished in 12:43. This WOD was a bit difficult for me...the knees have been tremendously sore (still) from last week and having to do MORE of a squating motion both yesterday and today was a bit of a struggle. I also coulding do the entire 21-15-9 pull ups from my feet and finding where I can put my knees to the ground comfortably was hard, too. But I did it...and I'm getting so much faster and stronger!! Last time I did the deadlift, I maxed out at 125...here I was, doing a WOD at 135lbs!!!

Day 1069

CROSSFIT.

Warm Up:
400m row
Joint Mobility
Then...
10 PVC pass thrus
10 Squats
10 Wall balls
10 Push ups
x2

Max Thrusters, 3-3-3-3-3:
Round one - 65lbs
Round two - 75lbs
Round three - 85lbs
Round four - 95lbs
Round five - 100lbs

WOD, 12mins AMRAP:
12 Box Jumps (I did step ups)
6 thrusters (I used 65lbs)
6 face to bar burpees (do a burpee, jump over bar, do burpee, repeat)

I finished 6 full rounds, plus 9 step ups.

Finisher:
100 Sit ups with 25lb plate

Day 1066

CROSSFIT.

Warm Up:
400m row
Joint Mobility
Then...
10 pull ups
10 squats
10 PVC pass thrus
10 spider lunges

WOD, 20mins, AMRAP:
400m row
21 bar dips
21 pull ups

I finished 3 rounds, plus 170m row. Didn't do well, knees were hurting. I think the four days in a row and the weather were a bit too much...

Day 1065

CROSSFIT.

Warm Up:
100 Double Unders
Joint Mobility
Then...
20-4 count mountain climbers
10 PVC Pass Thrus
15 Sot Squats
x2

Max Squat Snatch
3-3-2-2-2-1-1-1-1

WOD, 7 mins AMRAP:
Burpees

My max squat snatch was 75lbs, up 10lbs from last time. I was FINALLY able to do real burpees and finished 70 in the 7mins!

Day 1063

CROSSFIT.

Warm Up:
50 Nordic Tracs
Joint Mobility
Then...
10 lunges w/PVC pass thrus
10 K2E (knees to elbow)
5 pull ups
10 wall squats
x2

WOD, 7 Rounds for time:
12 thrusters
9 T2B
200m run w/20lb medicine ball (I did the rower)

I used 55lbs and finished in 20:49! It was HARD!

Day 1062

CROSSFIT.

Warm Up:
400m run/row
Joint Mobility
Then...
10 Burpees
Bear climbs
10 Spider lunges
15 Good mornings
10 PVC pass thrus
10 Salute push ups
x2

3 Rounds:
Max Double Unders in 1 minute
1 Minute Rest

Since I am not suppose to jump 'high' (LAME), I did jump rope instead. I only counted the first minute...didn't seem worth it! 146 was my best :)

WOD, 5 rounds for time:
12 Deadlifts
9 Hang Cleans
6 Push Press

I used 75lbs and finished in 11:06!

Day 1056

CROSSFIT.

Warm Up:
400m Run/row
Joint Mobility
Then...
10 Burpees
5 Handstands
5 Wall Climbs
10 Push Ups
x2

WOD, 3 Rounds, for time:
50 Double Unders (or 150 jump ropes)
25 Medicine Ball Wall Throws

Be sure to squat as you catch the ball, using the force of your legs to get the ball high up on the wall. If you can get it super high, do a squat while you wait for it to come down, too :)

I finished in 9:21

Day 1054

CROSSFIT.

Warm Up:
400m Run
Joint Mobility
Then...
10 Spider lunges (I don't do these)
10 Kips
10 Push ups
10 Wall Climbs (Start in a hand stand, using your feet to climb the wall)
x2

WOD, 5 Rounds for time:
10 Snatch
20 Squats

I used 65lbs, but I found out after my WOD, my coach felt it was too light. Yay for me...I'm getting stronger. But next time is going to suck! My time today was 10:52.

Day 1051

CROSSFIT.

Warm Up:
200m Run/row
Joint Mobility
Then...
10 Squats
5 Kips
5 Pull Ups
x2
Then...
5 Burpees
100m Sprint
30 Sec Rest
x3

WOD, "Fran":
21-15-9
Thrusters (I did 65lbs)
Pull Ups (they were assisted, with the black band)

I was really nervous to do "Fran"...everyone told me how horrendous it is...I did it!! My time was 7:15!!!

Day 1050

CROSSFIT.

Warm Up:
400m Run (yes, I have now ran two days in a row!)
Joint Mobility
Then...
10 T2B (I did knees to chest instead)
10 Good mornings
10 Spiderman lunges (I can't do these)
10 Push Ups
10 Box Jumps (I did step ups)
x2

WOD, EMOM for 15:
3 Deadlifts (I did 115lbs)
10 Double Unders (I did 30 jump ropes instead)

The idea behind EMOM (Every Minute, On the Minute) is to do the workout once (quickly, but not TOO quickly!) and for the rest of the minute, you rest. At the minute mark, repeat, for 15 minutes. If you can't finish the set in one minute, you finish your set, rest the rest of the next minute...at the end you will add all those that you sat out and do a minute plank for each.

Day 1049

CROSSFIT.

Warm Up:
400m row
Joint Mobility
Then...
10 Burpees
10 Pull Ups
10 Good Mornings
x2

WOD, For time:
400m Row (only once)
21-15-9
Hang Cleans (I did 65lbs)
Hand Release Push Ups
400m Run (only once)

I was the only one that was there this morning, so I finished FIRST! Lol!! My time was a slow, but good, 13:14. It was my first true run and it felt FANTASTIC!!

I have been struggling mentally quite a bit...going from being in the gym a ton and being in great shape, to being in terrible shape and unable to do so much, its been hard. It was nice that Dave (owner and coach at CrossFit Loomis, crossfitloomis.com ) was there because I was able to tell him what I've been metally dealing with. He said one thing that really hit home...I'm not in this alone. I have been feeling VERY alone in this process...I realize I have an amazing, supportive husband and family, but no one else struggles with the inability to do things, the constant icing, and constant aches and pains.

I need to keep in mind...everyone has to start somewhere...even if it is from an injury. I'll get there...I MUST LEARN PATIENCE. I will get my body and strength back....

Day 1048

CROSSFIT.

Warm Up:
400m row/run
Joint Mobility
Then...
10 Squats
5 Handstands
10 PVC Pass Thrus
10 OHS Press
x2

WOD, Five rounds for time:
15 OHS
15 Box Jumps (as usual, I did step ups because of the knee)

I only used the 35lb bar for my OHS's (overhead squats). My time was 10:34 but I think that had alot to do with the speed of the step ups in comparison to the box jumps.

Finisher:
1 minute low plank
1 minute left side plank
1 minute right side plank
50 straight leg scissor kicks (you can put your hands under your butt, head must be up, and every FOURTH kick is ONE rep)

Day 1044

CROSSFIT.

Warm Up:
25 Mountain Climbers
Joint Mobility
20 squats
Bear crawls
inch worms
20 Kips
5 Pull Ups

Strength Test 1-1-1-1-1:
Pull Ups

I sucked. Always have...but won't always! I have been using the largest rubber band to assist me. Been neglecting the arms since I hurt myself back in early December, so I am okay with this...for now!

WOD, 4 rounds for time:
400m carry (I used a 35lb plate)
25 Push Ups

My time was slow, but I had to walk each of the 400m. If you can run, do so. My time was 21:41.

Day 1042

CROSSFIT.

Warm Up:
400m run/row
Joint Mobility
Then...
10 Burpees
10 OH Lunges w/45lbs (I skipped these, Dr says lunges are a "never do again")
5 Handstands (use a wall if you need help)
10 Spidermans
x2

WOD, 1-1-1-1-1-1-1:
Clean and Jerk

The idea behind this is to do one rep, adding weight each single rep. If your everyday max on a clean is 75lbs, I suggest you start somewhere around 45-55lbs. You would like to ideally hit your max around the 4th or 5th round. My max clean was 75lbs...I finished at 105lbs, a new PR for me!!

Finisher:
Start with 70% of your max that you just finished with on your barbell.
1 minute - 5 Cleans, rest for the rest of the minute
1 minute - 6 Cleans, rest for the rest of the minute
1 minute - 7 Cleans, rest for the rest of the minute
1 minute - 8 Cleans, rest for the rest of the minute
Keep going until you can't finish a set in the minute time. The time is CONSTANTLY running with breaks being at the end of each minute...so go fast!!

I finished 7 rounds (11 reps in a min), plus 6. I was able to finish the full set up to 11...during the 12th round, I only got in 6.

Day 1041

CROSSFIT.

Warm Up:
400m run/row
Joint Mobility
Then...
10 Step Ups
10 Good Mornings
10 Push Ups
5 Pull Ups
x2

WOD, 7 rounds for time:
7 deadlifts (I did 125lbs)
7 L Pull ups (I did normal, assisted pull ups)

I finished in 11:10.

Finisher, for time:
200m Sprint/row
15 squats
x3

I finished in 4:11

Day 1040

CROSSFIT.

Ok. So the fever came back and I was layed up another six days. Ugh. Today was my first day back. Sorry!

Warm Up:
400m run/row
Joint Mobility
Then...
10 PVC pass
10 OHS
10 Pull ups
10 Push ups
x2

WOD, 7 rounds for time & total weight:
35 Double Unders (or 105 jump ropes)
1 Snatch

The idea is to find your ideal weight prior to beginning on the snatch. You only get one chance for the snatch to count. Add weight as you can. Add of all seven rounds, that is your total.

I did 65lbs, 65lbs, 75lbs, 75lbs, --, --, 75lbs for a total of 355lbs. Unfortunately, I attempted 85lbs twice and didn't make it in my first attempts so they didn't count. I believe my time was somewhere around 12:30.

Day 1032

I've been HORRIBLY sick and haven't been to the gym since last Tuesday...I promise I will be going back tomorrow REGARDLESS of how I'm feeling and continue to post my workouts!!! Wish me luck!! At this point, I figure all I can do is sweat it out!!

Day 1027

CROSSFIT.

Warm up:
400m run/row (only once)
Joint mobility
Then...
10 burpees
10 Ring pulls
10 Good mornings
10 PVC pull thrus
100m run/walk
x2

WOD, 7 rounds for time "Whittman":
15 Kettlebell swings (35lb'er)
15 Power clean (65lbs)
15 box jumps (I did step ups)

I finished SECOND today!!! There were 8 of us today, too!! 21:56 was my time!

Day 1026

CROSSFIT.

Warm Up:
50 Double Unders (or 150 Jump Ropes)
Joint Mobility
then...
Bear Crawl
10 Push Ups
10 Squats
10 OHS with PVC
10 PVC overs
10 Kips
x2

WOD, 5 rounds for time:
12 Push Press (55lbs)
20 Double Unders (or 60 Jump Ropes)
8 Squat Snatch (55lbs)

I didn't finished last today!!! Time was 18:15 with three MEN still going after me...but yes, six others finished before me. Something to strive for!!! Woot, woot!

Day 1023

CROSSFIT.

Warm up:
400m run/row (only once)
Joint Mobility
then...
10 push ups
15 squats
10 toe to bar
100m run/row
x3

Strength:
1 Rep max clean, you have 15 minutes (I maxed out at 95lbs)

WOD, 7 minutes AMRAP:
5 cleans (70% of max, I did 65lbs)
10 push ups
15 squats

I finished 5 full sets, plus one clean in the 7 minutes.

Day 1022

CROSSFIT.

Warm up:

400m Run/Row (only once)
Joint Mobility
then...
10 Pull ups
10 push ups
20 PVC Overs
10 Good Mornings
x2

Strength Test:
Most Pull ups in 2 minutes. (I was pretty bad at this...especially after the warm up. I finished with 26 assisted pull ups.)

WOD:
400m run/row or 800m bike
25 kettlebell swings
25 situps
x4

I finished last, again...19:15

FINISHERS:
1 minute low plank
1 minute side plank
1 minute low plank
1 minute (other) side plank
1 minute low plank

My leg doesn't hold me up for a side plank yet (mainly on that side) so I did flutter kicks instead.

Day 1021

CROSSFIT.

Warm up:
100 jump ropes (only one time)
Joint Mobility
then...
15 squats
10 Burpees
15 Double unders
10 PVC Overs
x2

We then had 20 minutes to do one rep of our max snatch. I did 75lbs which isn't my best from before surgery, but far better then I expected!

WOD, 7 minutes to:
30 Burpees
30 Snatches
(repeat if you can, over and over)

I didn't realize the "repeat" part until it was over! Oops! To be honest, with my knee, I'm only capable to do the 'step back' version of the burpee which adds time! I think I finished with only 20 seconds left anyway!!

Day 1014

CROSSFIT.

Warm up:
400m Run (or row)
Joint Mobility
then...
20 Medicine Ball squats
10 Push Ups
25 Double Unders (or 75 jump rope)
x2

WOD, 21-15-9 reps for time:
Power Cleans (I used the 35lb barbell, 15lb weight on each side)
Thrusters (same weight as Power Cleans)

I finished last today, 12:19.

Finisher:
50 Scissors (count 1, 2, 3, #1; 1, 2, 3, #2, etc)
25 Rocking boats