2. Compete in the 2010 CrossFit games.
3. Become a certified CrossFit trainer.
4. Introduce my family and friends to the CrossFit lifestyle.
(Just to name a few...)
Tuesday, March 31, 2009
W.O.D.
"Karen"
150 Wall Balls with a 12lb medicine ball
17:35
Karen and I are not friends! I do not think that we will ever like each other. This is the only workout that I have done so far that has made me cry. I cried the first time I did this workout and I cried today. For some reason this workout kills me, and takes everything I have to finish it. The way this workout is done is you squat down into a full air squat and as you come up you toss the med ball up to a 10ft target above your head and as you catch it you go back down into the squat position and do it all over again 150 times. Oh and if you do not make it up above the target you have just wasted a squat and a throw because Jens will not count it! I know that is a good thing but when you are doing everything you can not to give up, its hard not to get a little angry. I'm glad this workout is done and over with for a little while at least. I am happy to report that my first "Karen" time was over 24 minutes, in less than a month I shaved almost 7 minutes of my time for a new PR (personal record)!
150 Wall Balls with a 12lb medicine ball
17:35
Karen and I are not friends! I do not think that we will ever like each other. This is the only workout that I have done so far that has made me cry. I cried the first time I did this workout and I cried today. For some reason this workout kills me, and takes everything I have to finish it. The way this workout is done is you squat down into a full air squat and as you come up you toss the med ball up to a 10ft target above your head and as you catch it you go back down into the squat position and do it all over again 150 times. Oh and if you do not make it up above the target you have just wasted a squat and a throw because Jens will not count it! I know that is a good thing but when you are doing everything you can not to give up, its hard not to get a little angry. I'm glad this workout is done and over with for a little while at least. I am happy to report that my first "Karen" time was over 24 minutes, in less than a month I shaved almost 7 minutes of my time for a new PR (personal record)!
Monday, March 30, 2009
W.O.D.
"Nicole"
As many rounds as possible in 20 minutes of:
400m Run
Max Pull Ups
10/9/8/8 plus a 400m run
This was my first time doing this workout and it was hard. I think that if I was a better runner, I could have gotten in at least six rounds. I used a band to assist me with the pull ups and I was surprised at how many I was able to pump out. When we first started doing pull ups I had to use a thicker band than I used today and I could not have done nearly the amount of pull ups that I did today. I am still so impressed at the huge amount of physical progress I am making every week. In less than a month I am able to do more pull ups with less assistance, its crazy. I can't wait until I can do that many pull ups unassisted!
As many rounds as possible in 20 minutes of:
400m Run
Max Pull Ups
10/9/8/8 plus a 400m run
This was my first time doing this workout and it was hard. I think that if I was a better runner, I could have gotten in at least six rounds. I used a band to assist me with the pull ups and I was surprised at how many I was able to pump out. When we first started doing pull ups I had to use a thicker band than I used today and I could not have done nearly the amount of pull ups that I did today. I am still so impressed at the huge amount of physical progress I am making every week. In less than a month I am able to do more pull ups with less assistance, its crazy. I can't wait until I can do that many pull ups unassisted!
Sunday, March 29, 2009
W.O.D. 3/28/09
Run 1 mile for time-
10:59
This is the first time that I have run a mile for time since high school. I am actually really surprised at the time I got, I was hoping just to finish in 15 minutes. Whenever I've run on the treadmill my mile time is usually between 15 and 17 minutes and that is because I could never run for very long. This time I made it around the track twice before I had to walk. I am not a good runner but this workout made me realize that I can be and that I some day I can run a 6 minute mile. After I finished I thought that I could have pushed myself a little more to keep running and not walk as much. Jens was not there with us and it made me realize how much he motivates me to push to my limits. It also made me think that I need to be able to push myself, that I need to be my own motivation because Jens is not always going to be there. But once again this is the first time that I have done this workout and so now I have a time to beat.
10:59
This is the first time that I have run a mile for time since high school. I am actually really surprised at the time I got, I was hoping just to finish in 15 minutes. Whenever I've run on the treadmill my mile time is usually between 15 and 17 minutes and that is because I could never run for very long. This time I made it around the track twice before I had to walk. I am not a good runner but this workout made me realize that I can be and that I some day I can run a 6 minute mile. After I finished I thought that I could have pushed myself a little more to keep running and not walk as much. Jens was not there with us and it made me realize how much he motivates me to push to my limits. It also made me think that I need to be able to push myself, that I need to be my own motivation because Jens is not always going to be there. But once again this is the first time that I have done this workout and so now I have a time to beat.
Friday, March 27, 2009
W.O.D
Warm up:
3 rounds of "Cindy"- 5 Jumping Pull Ups/10 Push Ups/15 Air Squats
Workout:
(4) 500m Row Sprints and one 250m Row Sprint
The idea of a rowing sprint is to go as hard and as fast as you can for 500m and then rest as much as you need to recover. My best time on this was 1:45 for the 500m distance. This was hard!!! It really took everything I had to finish strong. Jens said that at the end my lips started to turn blue from lack of oxygen, which according to him is a good thing. I guess that it means that I am pushing to my absolute limit for a few seconds. Now I know what my limit is and I can push myself to that point in the future. For me this is a great time, I know that in the future I can shave another 5 seconds off and Jens thinks that I might be a good contender for a rowing competition, we'll see. It still blows my mind that just a few minutes of a CrossFit workout can be so exhausting! I am beat and my quads are on fire!!
Wednesday, March 25, 2009
W.O.D
Max Dead Lifts
285lbs
In this workout you find out what the maximum amount of weight is that you can dead lift, by lifting increased amounts of weight until you fail to complete the lift. My previous max lift was 265 lbs. Today I almost got 295 lbs. I almost had it but I was not able to lock my shoulders out in the end. So after that I think that I felt a little defeated so even dropping the weight ten pounds proved to be too much for me. But because I am so competitive with myself I just had to give it one last try. So I lifted 285 lbs. for a new personal record! I am excited to see how much more I can lift in the future. I really need to work on strengthening my back because as the weight gets heavier I am not able to keep my back locked out and all the stress gets shifted to my back rather than my legs. I know that if I can get to a point where I can keep my back locked each time, I will be able to lift so much more.
W.O.D. 3/24/09
For time:
5 rounds of:
25 Bow Jumps
25 Knees to Elbows
34:_ _
This workout was not quite as demanding on my lungs and most of the other workouts are, I think that I should have pushed myself a lot harder. I think that my time confirms that. Knees to elbows is when you hang from the pull up bar and raise you knees up to your elbows. I got my knees about half way :( I was able to get my hips turned over, which according to Jens is the most important part. So its just up from there, literally! I was surprised at how well I can get the box jumps done now. I am able to to 10+ jumps in a row and spring up from my toes rather than try and do it flat footed. This was another first workout for me so I don't have a time to compare it with so next time I'll know what the time to beat is.
Tuesday, March 24, 2009
W.O.D. 3/23/09
"Fran"
For time:
21 65lbs Thrusters
21 Jumping Pull ups
15 65lbs Thrusters
15 Jumping Pull ups
9 65lbs Thrusters
9 Jumping Pull ups
14:32
This workout was a lot more difficult than I thought it would be. It still amazes me that lifting some weight over head and doing pull ups is so strenuous on my heart and lungs. But I guess that I shouldn't be shocked, every workout does that to me. I am a little disappointed that it took me as long as it did to finish this one. I would have liked to have had it done in about ten minutes but this is my first time doing this workout and so now I have something to compare my next time to. I can say that a couple of weeks ago there would have been no way that I could have lifted 65lbs overhead that many times. Next time "Fran" comes around I'll be ready for her!
For time:
21 65lbs Thrusters
21 Jumping Pull ups
15 65lbs Thrusters
15 Jumping Pull ups
9 65lbs Thrusters
9 Jumping Pull ups
14:32
This workout was a lot more difficult than I thought it would be. It still amazes me that lifting some weight over head and doing pull ups is so strenuous on my heart and lungs. But I guess that I shouldn't be shocked, every workout does that to me. I am a little disappointed that it took me as long as it did to finish this one. I would have liked to have had it done in about ten minutes but this is my first time doing this workout and so now I have something to compare my next time to. I can say that a couple of weeks ago there would have been no way that I could have lifted 65lbs overhead that many times. Next time "Fran" comes around I'll be ready for her!
Sunday, March 22, 2009
W.O.D. 3/21/09
Hoover Ball
Baseline:
5oom row
40 air squats
30 sit ups
20 push ups
10 burpees
Today was really a lot of fun. We played Hoover Ball for a little more than a hour and got a great workout. Hoover Ball is a mix between volleyball and tennis. We played it on a sand volleyball court at a park near Jens' house. The one major difference is that you play with an 8 pound medicine ball. The object is to pass it around on your side and then toss it over and try to get the other team to drop it. It might not seem too difficult until you do it for more than a few minutes and you have strong boys throwing 8 pounds of force at you. It was a lot of fun and I can't wait to play it again. After we were done playing Hoover Ball, myself, Megan, Ryanne and Jer and the boys went back to over to Jens' house and Jer and I did the Baseline. This was my third time doing it since starting CrossFit and it was the first time for Jer. The first time I did it in 15:17, then the second time was less than two weeks later and I got 12:43. This time I was able to do it in 8:13 which for me is phenominal. In less than two months I have shaved seven minutes off of my time. This is a huge deal for me and I am very proud of my accomplishment. Next time I hope to get it under seven minutes!
Baseline:
5oom row
40 air squats
30 sit ups
20 push ups
10 burpees
Today was really a lot of fun. We played Hoover Ball for a little more than a hour and got a great workout. Hoover Ball is a mix between volleyball and tennis. We played it on a sand volleyball court at a park near Jens' house. The one major difference is that you play with an 8 pound medicine ball. The object is to pass it around on your side and then toss it over and try to get the other team to drop it. It might not seem too difficult until you do it for more than a few minutes and you have strong boys throwing 8 pounds of force at you. It was a lot of fun and I can't wait to play it again. After we were done playing Hoover Ball, myself, Megan, Ryanne and Jer and the boys went back to over to Jens' house and Jer and I did the Baseline. This was my third time doing it since starting CrossFit and it was the first time for Jer. The first time I did it in 15:17, then the second time was less than two weeks later and I got 12:43. This time I was able to do it in 8:13 which for me is phenominal. In less than two months I have shaved seven minutes off of my time. This is a huge deal for me and I am very proud of my accomplishment. Next time I hope to get it under seven minutes!
Friday, March 20, 2009
W.O.D.
"Chelsea"
One round per minute for 30 minutes of:
5 Pull Ups ( Jumping for me)
10 Push Ups
15 Squats
2 rounds on the minute and 11 additional rounds in the 30 minute time limit.
This workout is a lot like "Cindy" that I did on Wednesday except that you are doing if for 10 minutes longer and the goal is to complete each round in one minute and see how long you can do that for. Once you are unable to complete the round in a minute you continue on with the rounds until time runs out. You are scored on how many rounds you were able to do in the one minute time and then how many rounds you completed total. Today was fun because my sister Megan, her husband Shawn and my brother Michael all did the same workout. It is really nice to have the extra support when you feel like you just can't do one more squat!!
One round per minute for 30 minutes of:
5 Pull Ups ( Jumping for me)
10 Push Ups
15 Squats
2 rounds on the minute and 11 additional rounds in the 30 minute time limit.
This workout is a lot like "Cindy" that I did on Wednesday except that you are doing if for 10 minutes longer and the goal is to complete each round in one minute and see how long you can do that for. Once you are unable to complete the round in a minute you continue on with the rounds until time runs out. You are scored on how many rounds you were able to do in the one minute time and then how many rounds you completed total. Today was fun because my sister Megan, her husband Shawn and my brother Michael all did the same workout. It is really nice to have the extra support when you feel like you just can't do one more squat!!
Thursday, March 19, 2009
Rest Day
Sounds good to me! I'm sore from yesterdays workout and I have some scary blisters on my heals from the row/run workout on Tuesday. But is all good, no pain no gain, right?
Wednesday, March 18, 2009
W.O.D.
"Cindy"
As many rounds a possible in 20 minutes of:
5 Pull ups (jumping for me)
10 Push ups
15 Squats
9 rounds finished
This was a really good workout, I like this one because you are using just your body weight for the resistance and in my case that is a lot. I would have like to have gotten at least 10 rounds but I feel ok about my performance. I hope that the next time this workout comes around I'll be able to get closer to twenty rounds and be able to do regular pull ups. I'll just have to work hard and hope for the best.
As many rounds a possible in 20 minutes of:
5 Pull ups (jumping for me)
10 Push ups
15 Squats
9 rounds finished
This was a really good workout, I like this one because you are using just your body weight for the resistance and in my case that is a lot. I would have like to have gotten at least 10 rounds but I feel ok about my performance. I hope that the next time this workout comes around I'll be able to get closer to twenty rounds and be able to do regular pull ups. I'll just have to work hard and hope for the best.
Tuesday, March 17, 2009
W.O.D.
4 rounds for time:
500m row
4oom run
32:20
This is without a doubt my least favorite workout. I am not a good runner and I struggle to finish each run without walking some of it. Today was no different, I have a hard time with any workout that involves a lot of cardio because I have a hard time controlling my breathing. This is just something that I need to work on and get better at. I last did this workout on Feb. 18th and I improved my time by 9:45 today. I shaved almost ten minutes off my last time in less than a month, I am so happy about this. This is a huge accomplishment and just proves to me once again that CrossFit works!
500m row
4oom run
32:20
This is without a doubt my least favorite workout. I am not a good runner and I struggle to finish each run without walking some of it. Today was no different, I have a hard time with any workout that involves a lot of cardio because I have a hard time controlling my breathing. This is just something that I need to work on and get better at. I last did this workout on Feb. 18th and I improved my time by 9:45 today. I shaved almost ten minutes off my last time in less than a month, I am so happy about this. This is a huge accomplishment and just proves to me once again that CrossFit works!
W.O.D. 3/16/09
7 rds for time
10 Sumo Dead Lift High Pull-4 rds 70lbs/3 rds 50 lbs
10 Ring Dips (assisted)
21:12:56
This was a lot harder than I thought it would be. I started out with the 70 pound kettle bell and after 4 rounds I had to drop down to the 50 pound kettle bell because Jens thought that I was not able to move through the round fast enough and keep my heart rate up in the anaerobic state. I do not have the upper body strength yet to do the ring dips unassisted, so I had my feet planted out in front of me and used my legs for support but did most of the work with my arms. I felt good about this workout and in the last round I was able to push though and do all ten reps without stopping. I would never be able to push myself like this without my amazing trainer Jens there to motivate me. I am very lucky and I know that I will be able achieve so much more because of him.
10 Sumo Dead Lift High Pull-4 rds 70lbs/3 rds 50 lbs
10 Ring Dips (assisted)
21:12:56
This was a lot harder than I thought it would be. I started out with the 70 pound kettle bell and after 4 rounds I had to drop down to the 50 pound kettle bell because Jens thought that I was not able to move through the round fast enough and keep my heart rate up in the anaerobic state. I do not have the upper body strength yet to do the ring dips unassisted, so I had my feet planted out in front of me and used my legs for support but did most of the work with my arms. I felt good about this workout and in the last round I was able to push though and do all ten reps without stopping. I would never be able to push myself like this without my amazing trainer Jens there to motivate me. I am very lucky and I know that I will be able achieve so much more because of him.
Sunday, March 15, 2009
Rest Day
Thank goodness! I needed it this time. My last two workouts really ruffed me up, but I'll be ready to go tomorrow.
Saturday, March 14, 2009
W.O.D.
10 rounds
5-60lb Squat Thrusters
100m sprint (200m sprint on the last round)
This workout wasn't timed, it just needed to be done quickly and accurately. I'm not sure why but I was feeling really tired today and my performance suffered. Jens wanted me to squat thrust 95lbs but I could barely get two done and had to drop the weight to 60lbs. It was pretty frustrating but I was just not feeling it today. I think my workout yesterday wiped me out and Jens was thinking that I may not have eaten enough today before the workout. Well tomorrow is a rest day and so I will come back roaring on Monday!
5-60lb Squat Thrusters
100m sprint (200m sprint on the last round)
This workout wasn't timed, it just needed to be done quickly and accurately. I'm not sure why but I was feeling really tired today and my performance suffered. Jens wanted me to squat thrust 95lbs but I could barely get two done and had to drop the weight to 60lbs. It was pretty frustrating but I was just not feeling it today. I think my workout yesterday wiped me out and Jens was thinking that I may not have eaten enough today before the workout. Well tomorrow is a rest day and so I will come back roaring on Monday!
Friday, March 13, 2009
Workout of The Day
Five Rounds:
250m Row
5-185lb Dead Lift
20:10
This was a killer workout. The 185lb Dead Lift is about 70% of my max lift which is 265lb. This workout took a big toll on my endurance at the end, and because of it my form suffered and because of that so did my back! This just reinforced how important good form is compared to how much you can lift. One of my biggest issues is wanting to do more than I am ready for. I want to beat the boys! But I am starting to understand that this takes time and that one day I will be where I want to be physically because I am doing everything the proper way. Jens tells me that I am too hard on myself and that I need to be proud of what I accomplish during each workout, I guess he's right...whatever :) Tomorrow is another day!
Thursday, March 12, 2009
Rest Day
Today is a rest day from CrossFit. It took some convincing from Jens to get me to take a day off, but after reading about some of the issues one can have if you push too hard such as Rhabdomyolysis (scary!!!) I agreed that two days off a week is a good idea. Thanks Jens!!
WOD or Workout of the Day
March 11, 2009
400m run
21-35lb kettle bell swings
400m run
15-50lb sumo dead lift hight pulls
400m run
9 box jumps
400m run
This took me 24:10 to complete. I feel like I should have had a much better time. I played in a late softball game the night before and did not get much more than an hour of sleep all together before getting up at 3am to get ready for work. I now realize more than ever how important sleep is and what a huge role it plays in performance. Next week my game is not so late in the evening and so I will not be able to use lack of sleep as an excuse for a less than stellar performance. Peace!!
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