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.