Ahhh the holidays...

Well I would like to tell you all I was strong and was able to resist the calling of the pies and deserts...sadly I was not. Good food, good friends, good times. I managed to get in a WOD on Friday and my FIRST 5K run on Saturday morning!

Fridays WOD

Run 400 meters

21 clean and jerks 95lbs

21 pullups

15 clean and jerks

15 pullups

9 clean and jerks

9 pullups

Run 400 meters

Time: 15m 10secs

Saturdays WOD

I went to the local park with intentions to just run a nice little 2 mile run but as I got into the run I just kept going. I felt strong throughout and it felt good to finally get a 5k under my belt! Finished with a sub 34m time.

The park at 7 in the morning...

Felt like a gym day...

Headed to Lifestyles for a light lifting workout. Combined some chest, tris, and light shoulders into a nice pump. I then hit the treadmill for a 9m 15sec mile and the rowing machine for a 2000 meter row for 8m 45sec time. As the turkey dinner looms in my future, I pray I can remain vigilant in my quest to avoid the pies and deserts and stuffings and did I mention pies and deserts?

A quickie...

Took to the park with James and Dan to knock out a quick WOD. I have to say with the holidays fast approaching its going to get hard to stay on point with diet and working out. I hope to keep both on track but I feel the pull of the good eating coming up!

3 rounds for time
Run 400 meters
15 pullups
20 pushups
25 situps
30 squats

I finished with a time of 15m 45secs. Not too bad but really need to learn the pacing and how to finish strong. 

The day after...

Well after the pecan pie WOD, I decided to run. I went down to the local park down from my house and got a 2 mile run in. Time was good at 21m 8secs for 2.16miles. Thursday Dan and I took on the WOD from the main site. A pretty straight forward WOD as it was a basic lift maneuver. It was Dans first time but he knocked it out. We finished the WOD with another 2 mile run. My time for that 19m 19secs. 

The WOD

Clean and jerk 3-3-3-3-3-3-3

I started with 115lbs and finished with 175lbs. It felt good. I may have been able to squeeze 180-185 out of it. Ill shoot for that next round. 

Ok so pecan pie is my enemy...

So after the employee Thanksgiving lunch I knew I had to work some of that gut bomb off. Good Lord I ate some food. What the hell was I thinking? Diet?! What diet? I got you diet right here and by right here I mean eating like a fat-boy on a diet. Uggg and then the pecan pie...my arch nemesis. Ohh I will best you, my evil friend. I shall have my revenge...

Well Dan has this wonderful WOD for the day lined up and it went like this:

5 rounds for time

10 burpees

20 box jumps

30 pushups

40 squats

50 lunges

This.
WOD.
Sucked.
I mean after the first 2 rounds the pecan pie was coming back and introducing itself all over again. Good times for all. Next time I plan on inviting some friends over and making it a full on party! I could only get 4 rounds in at a time 34m 45secs.

VOTD

Missed a few days...but back in the saddle.

Took the weekend off but had a nice WOD Friday with James and Dan from work. Breaking James in the right way and by right way I mean making sure he has trouble sitting on the toilet the next day!

For time:

10 rounds of

10 pullups, 20 pushups, 30 squats

This WOD was a beast near the last couple rounds and having Dan "cheer" us on was all the help in the world! I finished with a 25m 45sec time. Great way to end the week and kick off the weekend. I enjoyed the time off this weekend and look forward to some tough WODS this week. 

To the park...tally ho!

Well after our warm reception at Ultimate Gym, and by warm I mean - and I quote - "This isnt a Crossfit gym..." , Dan and I decided to take our traveling road show to the park. Dan came up with todays little gem.

For time 5 rounds

20 dips

20 reverse pulls

20 crunches

Run 1 mile

I finished with a 12m 45sec mark on the 5 rounds and a sub 10 min mile. Trying to get my Nike + band dialed in so times are a bit off on the runs. 

Mr Pukey...your table

I really felt this one. I started off strong but by the second round I was beat. The kettlebell swings were brutal especially having to follow those with thrusters. Uggh, this has to be 2nd hardest WOD for some reason. Dan was of course a beast and we had a friend, James, from work join us and he powered through what he could do. I think he now sees how crazy this whole crossfit thing is.. and I think he likes it! HA!!!

The WOD

Three rounds for time of:

30 Kettlebell swings, 1.5 pood (sub'd 50lb dumbbell)

25 Wall ball shots, 20 pound ball (sub'd 45lb thrusters)

20 Pull-ups
My time was 23m 20secs

VOTD

Cardio Sunday!

It was a rest day on the boards but decided a little cardio never hurt anyone so off to the gym I go. I decided to try a WOD I have done earlier as it was fairly quick and would give me a good sweat.

 

For time

Run 1 mile

Row 2000 meters

Run 1 mile

My time:

9m 10secs

8m 50secs

9m 5 secs

Total 27m 5secs

Lumberjack....ugggh

Any workout that is called "Lumberjack" you know will not be pretty. It was rough, even in a scaled down form it was bad. Dan did great on it. I had a problem with the overhead squats as my form is horrible and the shoulders do not have that full range of motion as of yet. I will keep working on it.

The WOD

15 Deadlifts (275lbs) scaled to 225lbs

Run 400m

15 KB swings (2pood) scaled to 50lbs

Run 400m

15 Overhead Squats (115lbs) sub'd squats on the smith machine

Run 400m

15 Burpees

Run 400m

15 Pullups (Chest to Bar)

Run 400m

15 Box jumps (24”) sub'd knee tuck jumps

Run 400m

15 DB Squat Cleans (45lbs each)

Run 400m

VOTD

Todays WOD at Ultimate

Took Dan and introduced him to some push presses. Yeah...good times indeed.

The WOD goes like this

4 rounds for time of:

25 reps of 95lb push press

Run 1/4 mile

Felt good through the workout until that last run and my shoulders decided they did not like me or my antics in the gym anymore. Finished with a time of 17mins 23secs. Dan pushed it and said it must have been delayed reaction because after the workout he said his shoulders were on fire!

Barbara...how I love you!

Well the rain caused Dan and I to take the WOD indoors today. Went to check out Ultimate Fitness in Bartow. Nice gym and the owner Greg was really interested in the whole idea of Crossfit. He asked us if we were doing a P90X routine or something and I had to explain the WOD to him. Several other members of the gym also asked us what kind of workout we were doing. It goes to show you that even gym rats are all ready for something new. By the time we had finished the WOD, we had about 6 members and the owner watching. This one was brutal. I had a strong time up to the 4th round and then I hit the wall. It was hard to look at the big number and keep pushing so the last couple rounds, the sets were splits of 10's and 15's, whatever it took for me to get it done.

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

My times:

Rd 1) 3m 23secs  Rd 2) 3m 33secs  Rd 3) 4m 53secs  Rd 4) 5m 44secs  Rd 5) 6m 40secs

Total 24m 34secs

VOTD

I hate being sick...

Well I felt I needed to get a WOD in today as I was sick all of last week and it looks like my friend, the cold, looks to linger a little bit longer than expected. Still, Dan and I decided that we could not follow the crossfit site WOD's without a bumper plate set as almost all of the last few WOD's required some sort of Olympic style lifting. Funny how gym owners frown on you dropping their weights from above your head and all...Well we picked a pretty straight forward WOD that we could take to the park and one that would kill me in the process of my recovery from this cold.

AMRAP in 12 mins

10 push-ups

15 sit-ups

20 meter walking lunge

I managed 10 rounds and Dan got 11 in 12mins 15 secs. I could really feel being sick was affecting me. I suggested a 1 mile run for a cash-out. Overall kept a good pace but my breathing was rough due to the cold. I took the last 100 yards at a full sprint and felt like I was about to cough up a lung. Overall a good WOD and felt good to sweat after nearly a week off.

VOTD...