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  :)