I am always doing things I can’t do, that’s how I get to do them.

Saturday morning, warm up, row 500m some group dynamic stuff and a little hip mobility. WOD for today

I. Deadlifts

3-3-3

II. With a partner/4 rounds each:

20m burpee broad jumps

20m walking overhead lunges (45/25)

III. With same partner complete 100KB swings (53/35)

Today was a HUGE day for me. This WOD was hard, but with the push of a partner I did more than I thought I could.  For the deadlift I worked up to 195lbs.  Going into this I had no idea what a burpee broad jump was but I knew I could do burpees.  I figured that would be the hard part of this WOD, but I was very wrong.  Walking lunges with a 25lb plate overhead was terrible.  My legs were killing me at round 2.  I think knowing your partner can’t go until you get back helps push you just a little bit harder.  On to the last part, part III KB swings.  This wasnt too bad until the last ten or so, we just switched back and forth, 20, 20, 10. With that complete, today was my 1st RX WORKOUT!!! I walked out of CCP with the biggest smile on my face, today was a great day.

Trust yourself. Create the kind of self that you will be happy to live with all your life. Make the most of yourself by fanning the tiny, inner sparks of possibility into flames of achievement.

Russian gymnastics warmup day II.  I saw this and was terrified.  Day II consists of upper body:handstand push-ups x3 ring push-up x5 tri-pod/froggy x10sec lower body: overhead squat (with bar) and KB swings.  I gave it all a shot, and I have to say I’m happy that we do these.  I don’t love doing it but it makes me work on things I cannot do, and try things I’m scared to.  Now on to the WOD:

I. Press

3-3-3-3

II. For time:

15-12-9-6

power snatch (95/65)

KB Swing (70/53)

For the press I worked up to 65lbs, I’ve realized how weak I am pushing over head, definitely something I want to work on.  I’m proud of my drive though, 65lbs was hard for me and I pulled through it.  Part II, I scaled the power snatch to 55lbs and KB swings to 35lbs.  I finished in 6:12, buttttt I didn’t push for heavier like I said I would.  Need to hold myself a little more accountable.  After I did some sit-ups and worked on kipping and mobility.

On the diet side of things I made paleo banana bread YUM!  Totally worth a try if you’re someone who loves muffins and such.

34 down/56 to go!

As the Russians do.

Today’s warmup was a Russian gymnastics warmup.  It was 5 sets, upper body: kip attempt x3 dead hang pull-up x5 3sets lower body: Tuck/L-hang x10sec KB swings x10 12kg.  I was warmed up I’ll give it that. Part one of the WOD was:

3 Sets:

50 DU’s

20 box jumps

15 push-jerks

1 min rest

I finished part one in 11:03. Part II was volume training ring dips-10mins.  I added a part III and did some ab-mat sit ups and worked on my double unders. Ended my morning with some mobility work .

For dinner a friend and I tried our hand at some chef work.  We made pork chops topped with slices of apples coated in cinnamon all on top of sweet potato slices.  Fir sides we had asparagus and broccoli, have to get more veggies!  It was delicious and anyone who’s doing paleo should defiantly try this recipe!!

33 down//57 to go!

February

 

Its the first day of February, one month down, two to go.  Things are going well, Im hitting 5 WOD’s a week and the diet is fine. The biggest issue I have is planning, sometimes I don’t do such a great job with it.  I can pull it off working down the road from chipotle and a salad shop though. Im very happy with myself for getting this far without a cheat day yet.  I miss a few things but only when I’m aroiund them.

WOD’s are going great and I’m seeing improvements.  I couldn’t be happier that I signed up for this challenge and how great I feel doing it. 

Never eat more than you can lift.

Its 5:45 and we’re back at it again. Todays WOD, 30 body weight back squats 30 burpees.  I finished this in 6:08, not too shabby for being half asleep.  Next is part II “Corn Bread” 7 deadlifts 14 box jumps 5 rounds for time.  My dead lift was 125lbs, I completed it in 7:14.  Not too shabby, a little more than a minute per round.  The goal from today forward is to try to go heavier.  I’m not feeling it like I was a month ago, so its time to move up.  This is an awesome feeling it means I am improving, but its time to catch up to that and keep moving in a positive direction. Went to the boxing gym after work and got a few rounds in on the circuit.  I love how accomplished I feel after a long day of hard work.

31 down 59 left!

 

Focused, hard work is the real key to success. Keep your eyes on the goal, and just keep taking the next step towards completing it. If you aren’t sure which way to do something, do it both ways and see which works better.

Today was an AMRAP WOD. Yikes! They are the hardest for me. Today it was 20 thrusters 20 pull-ups 20 burpees.  In 20 minutes my score was 3+47.  I had to scale the thrusters to 65lbs instead of 95.  Also the pull-ups were scaled to ring rows.  After the AMRAP we did 2 sets of 20 throw downs.  After the WOD I stayed and worked on some of my sucks.  100 ab-mat sit ups and a tried for double unders until my legs were tired. Did a bunch of mobility work after so Id be ready for tomorrow. 

Diet wise today was great. For dinner I had some Ribs with paleo barbecue sauce.  I will definitely make those again they were DELICIOUS!  Add to that some broccoli carrots and asparagus.  A greatttttt dinner!

30 days down, 60 to go!

Coaches can give you information, they can give you guidelines, and they can put you in a position. BUT the only person who can truly make you better is you.

Today was a great class.  It’s always nice to get a good workout in along side a good laugh.  Saturday class at ACF, huge group and lucky us we get Murph and Sean.  After group dynamic we get into the WOD,

“Tabata This”

-Tabata row/rest1min

-Tabata air squats/rest1min

-Tabata pull-ups/rest1min

-Tabata push-ups/rest1min

-Tabata abmat sit-ups.

Before we get going Sean and Murph are trying to set the timers and having some trouble. They couldn’t get them to sync which was funny to watch.  Soooo we finally get going and DAMNNN this workout was a challenge. I loved how much of it became mental,  just push through to the next round.  You always have another twenty seconds of work in you.

After x-fit I stopped into the boxing gym. Its rare I get a day to do whatever I want.  I ran through a couple of rounds of the circuit and worked on some toes to bar.  I felt great, obviously fatigued but I can feel the progress my body is making on days like today.  By night I’m ready for a good night of sleep. I’m so thankful that I have the coaches I do at ACP, CCP, and Schotts, I’ve learned so much about fitness and even about myself in the past year because of you THANK YOU!

28 down/62 left!

A well-spent day brings happy sleep.

4:30, my alarm is going off, if I can just get my feet on the floor I’m set.  Alright, alright I’m going to make it.  Hit the WOD at 5:45 and it was a 500m row then part I “Joy Ride.” 25 thrusters/4 rope climbs/ 25 hang squat cleans/ 4 rope climbs/ 25 front squats/ 4 rope climbs/ 25 squat cleans.  A lot to remember in one WOD. I get through the thrusters and as I’m headed to the rope I realize this is just going to become a cluster and slow me down so I jumped to the scaled version of 16 ring rows and 16 knees to elbow for every 4 rope climbs. I’m getting through things and as I get to the end of my squat cleans and just kept going.  I’m going to blame it on still being half asleep.  I start doing ring rows and I hear Sarah say “once your done there’s no more!” I just keep chugging. Again “Kristina!! Theres no more!!” I thought she was talking about finishing my ring rows and push ups.  Nopeeee, I added a whole round to my WOD today.  I finished ring rows and just as I drop down to do push ups Sean comes over and taps me on the shoulder and say “Hey, you know you’re done right?” I stop and gaze over to the white board, awesome! A few extra reps never hurt anyone.  I fished in 15:40.  Now on to Tabata flutter kicks.  I must be full of something today because I went for it.  I went through the first 4 rounds doing leg lifts for rest.  I’m proud for my push.  I felt good enough at the end of my work day that I went back for more.  I went at six and did a little rowing to get some cardio in.  I did a 2k in 8:43, not too shabby.  I’m happy with my push and that I’m making myself work a little harder than I want to. 25 down 65 to go!

Try, try, try, and keep on trying is the rule that must be followed to become an expert in anything.

Today is day 24, and I decided to try my hand at some paleo cooking.  I’ve been doing pretty good with this, but simplicity has been my key to success.  I received a few paleo cookbooks for Christmas so its time to try them out and make some chili! I went for some turkey chili and it was awesome.  I wont lie, I do miss beans but my stomach not killing me for the rest of the night is worth it. I think I went a little too spicy considering I was sweating as I ate it but it was delicious! Just what I was looking for.

Todays WOD started with a Press 10x2reps.  Silly me started with a slight push press which was soon corrected. This made the movement much harder, but I felt better fixing form and doing it right. Then on to part II “Help Myself” 7 muscle ups 14 power cleans 21 burpees.  A scaled version for me of 14 ring rows 14 push ups//14 power cleans//21 burpees.  Still a great workout, I finished in 12:19.  Now on top part III toes to bar, 3×15 with 1 minute rest between sets.  They aren’t quite there yet but they are getting higher which is a start. 

24 down//66 to go!

Don’t measure yourself by what you have accomplished, but by what you should have accomplished with your ability.

Today was another one of the lovely crossfit ladies, “Karen.”  115 wall balls, JOY!  I scaled from a RX 14lb ball to a 10lb one and finished in 7:14.  I finished and with a good time but it made me wish I had tried RX.  Hopefully we’ll do this one again soon so I can face my fears and go RX. Part II was max rep pull-ups with 3 minutes rest between sets. I got 4-4-3 strict.  Not great, but it’s a start.

     Later I was able to catch boxing. During my conditioning rounds I worked on double unders.  I’m up to 7 unbroken new PR baby! Today was a good day!

23 down 67 to go!!