Long Weekend

This weekend we headed to Melbourne for an event we organize called the Banjo Beatdown. It was a lot of fun, but of course I did not get to work out at all! We left Friday morning and came back monday night, so today was my first day back. The workout was fun, challenging, and the weather is awesome here right now!

Metcon - For Time:
400m run
10 Hang Cleans (93lbs)
20 Box Jumps (20")
30 Double Unders
400m run
30 Double Unders
20 Box Jumps
10 Hang Cleans
400m run

time - 17:00

cleans felt heavy but good... did them unbroken. double unders were also unbroken. box jumps were slow, I jumped up and stepped down, and the run was sloooow! I need to work on that  :)

Garage/Storm Workout

You know, I always bitch about working out in my garage. I own a gym, I have about 5000sf to work out in and besides that, I like to be around people! Today it was raining hard though, I was sleepy and over driving in the traffic, and I wanted to get it over with.

I did some squats cause that seems to be my weakest :(  and some presses cause I havent done them in a while. I also needed a little something to get my heart racing:

Weightlifting:
3x3 Back Squat (95lbs)
5x3 Shoulder Press (55lbs)

Metcon - 3 Rds:
2 Min on airdyne
12 Pull ups

didn't time it. pull ups felt awesome, I did 10 unbroken! airdyne was whatever... I should have pushed a little harder there. Aiden woke up right before I started so I think that made me care less about the workout and more about just getting him fed  :)

Tomorrow we are driving to Melbourne so I need to get something in before we leave. Hopefully I can do something with the early 9am class!

Dubs, Sit ups, Swings, Row, Plank, Run

WOW a lot of stuff today! The weather was perfect for all of this. I love how now that it's getting a LITTLE bit cooler out workouts don't seem as hard to get through... or maybe I am just getting better! This was supposed to be a partner workout with 100 reps each but I started the class late, so I just did it by myself.

Metcon:
100 Double Unders
100 Sit ups (chest to quad)
100 Russian KB Swings (35lbs)
30 Calorie Row

3 Min of Plank Hold

1 Mile Run

Time: 37:23

I ran the mile! I was just gonna go to 800m and see how I felt but I decided even if it took me a little long I would still do it. Thats what I would encourage a client to do, so that's what I should do! The mile took me 10:23. I jogged it and walked about 1/4 of the way. Not too bad  :)

Burpee Box Jump, Thruster, T2B

Woohoo I did toes to bar in a wod again! My back is starting to feel strong so I decided to try it "for quality" today. Took my time doing the box jumps and t2b and did them all rx.

Weightlifting: 5-5-5-5-5  (45, 75, 95, 105, 115)

Metcon: 12-9-6-3 reps of:
Burpee Box Jumps (20" box)
Thrusters (45lbs)
Toes to Bar

12:14 - scaled the weight so I could safely do the box jumps. Fun workout! Thanks to "Sach" for helping me finish quicker

Power Clean, Dubs, Wall Ball

I ALMOST Rx'd a workout today! Good thing I didn't though cause I would have lost my gas completely. Sometimes that 10lbs really makes a difference!

Weightlifting: Deadlift 5x3 (105)

Metcon - For Time:
3 Power Cleans (85)
50 Double Unders
15 Wall Balls (14)
6 Power Cleans
50 Double Unders
12 Wall Balls
9 Power Cleans
50 Wall Balls
9 Wall Balls

Time - 10:24

Core: 3x20 Tuck Crunches

Rx was 95lbs for the cleans. I know that extra weight would have slowed me down a lot because #1, I finished second to last, and #2 my legs felt like jello after the wall balls and dubs which made the cleans "yellable" (I yell when cleans or squats feel heavy). Anyway, progress cause I did 150 dubs!

WOD Test

I tested out a short workout today that someone gave to me to see how I would do in a scaled competition. Not too sure how good my score was, we will see!

Warm up: Row 500m

Metcon - 6 Min AMRAP:
25yd Sled Push (50lbs)
5 Power Cleans (65lbs)
25yd Sled push
5 Hand Release Push ups

**Increase by 5 hand release push ups each round.
1 point for each sled push
1 point for each set of cleans
1 point for each push up

Score= 31

Core: 
4x15 sec Hollow Holds
4x15 Leg Raises

Lunch: Going on a baby date to Deli Lane with a friend!

Stations

Good workout today, lots of improvements!

A. Tabata Airdyne (evil)

B. 300m Row x5 (best pace 2:01)  improvement!

C. Power Clean - 3x3 (55lbs), 2x2 (75lbs), 3x1 (95lbs)  BIG improvement!


Improvements in weight (yay!) and I ran during the warm up and felt good! Even if it was only 200m, it's 200m that felt really horrible last week cause everything was all shaking around. My body is starting to get solid again woohoo!

Push Press, KB, Sit up

I just wanna say my son is awesome and slept for 5-6 hours straight EVERY night this week! that made me a happy, well rested mama.

Worked out with the guys today during open gym. Actually, they were having a chill day squatting and doing dude stuff and I said hey, wanna do a short workout? HA!

Core:
3x10 Back Extensions

Weightlifting - Back Squat 5-5-3-3-3
(45, 65, 85, 115, 115)  115 felt heavy but doable for 3. I didn't think I could get 120 without looking like crap so I stayed there. Again, getting stronger! It's still hard to keep my chest up.

Metcon - 10 Rounds for time:
4 Push Press (65)
6 KB Swings (35)
18 Sit ups

Time - 19:05
I could have gone heavier on the press and kettlebell, but my back has been feeling really weak and kinda achy so I'm taking it slow. I don't wanna move too fast with weight and end up getting hurt, setting me back even more.

Food: This weekend was a major cheat weekend!! I'm gonna blame it on hubby's birthday... I had 4 things I shouldn't have, which probably is where my headache today came from. french fries, banana pudding, a nutella cheesecake a friend made him as a bday gift, and a shitty breakfast wrap from starbucks cause I rushed out of the house without food  :/  at least my week was clean...

My Birth Announcement :)

Olympic Weightlifting

Snatch - 
3x3 (35lbs)
3x3 (45lbs)

worked technique since my husband told me I looked like crap the other day  :/  It's Ok though cause I know I have to start over. Felt good and he said I looked good today w/ light weight.

Hang Power Clean + Front Squat -
3x3, 1+2 (55lbs)

Chin up Skill Work (could only do 6 with a skinny red band)

GHD - 
3x10 weighted Hip Ext (18lbs)
4x5 Sit ups

Good little workout during the Goal Setting Seminar.

My goal: To be better than I was yesterday  :)

Skill/Core Day

I missed my workout yesterday because I (finally!) got an adjustment and a massage... it was worth it! So today I was headed towards missing it again (busy day) and I worked out with my morning client. Here's what we did:

A. Weightlifting Skill: Power Cleans
EMOM for 10 Mins: 5 touch and go Power Cleans at 50-60% - I used 65lbs

B. 1k Row TT
time - 4:13  beat my previous PR from a year ago by :14 secs. I started off really hard with this and messed up, I was at a 1:54 pace till about 300m in then I gassed out. Finished at a 2:07 pace. Big improvement from 2 weeks ago when I was only rowing a 2:25ish pace

C. Partner Core Work
Partner A does 25 AbMat Sit ups while Partner B holds Plank. Do 3 sets of both movements each.


Overall good workout day. Happy with my improvements  :)

Food: The Health Nut is awesome! I got swordfish with asparagus, portabella mushrooms, potato, and avocado. YES

CrossFit Gymnastics

Did a workout today with my husband who has been following Jeff Tucker's gymnastics program. It was fun!

warm up/core: 4x 10 second planche holds (progressions)

Oly: 4x4 Hang Power Snatch (53lbs)

Metcon - 10 Min AMRAP:
1 Rope Climb (was supposed to be 3)
6 Front Squats (53lbs)
30 Double Unders

I got 4 rounds. 

I did front squats instead of back cause I need to work on getting my abs strong again. The rope climbs felt good and so did the dubs... squats still feel hard, mostly keeping good form (chest/arms up) coming out of the bottom. Good day!

Wall Ball, KB Swing, GHD

Well last week I got super busy and was only able to work out 3 days instead of 4... that sucked. Today though I made up for it and did a crapload of stuff. Here were some of my discoveries:

Deadlifts for the first time felt very heavy, but doable at almost body weight. (It's my pre-baby body weight, ha!)

I can still do toes to bar... only a few, but I can do them!

I can still do an L-Sit

SO here was my workout:

Weightlifting - Deadlift 5x3 (60kg)

Metcon: 30-20-10 Reps of
Wall Balls (10lb, 10 ft target)
KB Swings (35lb)
GHD Hip Extensions

Accessory:
3x Max L-Sit holds (could only hold 15 seconds)
5x10 Anchored Sit ups  (started weighted but then went to regular)

Overall good day. Finished with some More Muscle and a grassfed beef/garlic/spinach/kale/chard/coconut oil dinner

Endurance Day!

Worked out this morning with the 10am class... Now I'm here at 4pm and want to work out again haha. I said this earlier in the week but I know my endurance has gotten so much better since the baby cause that's what I was able to do the longest... lots of rowing! So today was a perfect workout for me  :)


8 Min Turkish Getup Practice
warmed up with an 18lb KB for 2 sets
used a 26lb for the next 2 sets... 26 felt hard, dammit!

8 Min on Airdyne; 30 sec on, 1 Min rest

8 Min Max Distance Row
rowed 1,630m

Then:
3x10 Tuck Crunches
3x10 Leg Raises
3x10 GHD Hip Extensions

DIET FAIL: Starbucks latte (with soy), BBQ Ribs (no sauce but dry rub had some sugar)

Burpees, Cal Row, DBGTO

Today was really hard! I realized though that my endurance has gotten A LOT better than it used to be. My strengths today were burpees and rowing, whereas the DB was the hardest. Normally that would have been the other way around, which is a good thing cause once I get my strength back I'm gonna whoop ass!

Skill Work - 
3x3 Hang Power Snatch (35lbs)
3x3 Power Snatch (35lbs)

Metcon - 4 Sets:
1 Min Max Burpees
1 Min Rest
1 Min Max Calorie Row
1 Min Rest
1 Min Max Dumbbell Ground to Overhead (20lb DBs)
2 Min Rest 
*Score is total reps completed

My Score - 160

Power Clean, Box Jump, Pull up

Weightlifting - 5x3 Back Squat (85lbs)

Metcon - For Time:
15 Pull ups
15 Box Jumps (16")
5 Power Cleans (85lbs)
15 Box Jumps (16")
15 Pull ups
5 Power Cleans (85lbs)

Time - 9:00

Getting better each week! I increased my clean and squats by 10lbs from last week to this week. Pretty good! Although it still feels really hard, I'm glad that the improvements are coming on so quickly.

Starting to clean up my diet too. NO MORE starbucks with soy milk (since that's all they have), no more dark chocolate every night, no more cheats during the week! Hopefully this will get rid of those last few pounds of fat on my belly and I can start lifting more  :)