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FABCROSSFITMOM's Photo FABCROSSFITMOM SparkPoints: (6,277)
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12/4/12 12:50 P

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Tabata 8 intervals each of:
10 lb wall-ball, 10-foot target (reps)
Sumo deadlift high-pull, 20 lbs (reps)
Box jump (reps)
Push-press, 20 lbs (reps)

Score: 32 (7 wall-ball, 10 deadlift high-pulls, 7 box jumps, 8 push-press)

This was a hard one! Okay, they're all hard, but by the next day the memory has faded just enough that I think, "yesterday wasn't so bad." lol

Edited by: FABCROSSFITMOM at: 12/4/2012 (12:51)
Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
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FABCROSSFITMOM's Photo FABCROSSFITMOM SparkPoints: (6,277)
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12/3/12 10:56 A

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AMRAP in 7 minutes of:
Burpees

Completed 58. Lovely way to start the week!

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
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XFITSTRONG's Photo XFITSTRONG Posts: 624
11/30/12 11:10 A

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O-M-G!!!! We did "Fight Gone Bad" this morning.... Holy molies....

3 rounds:

1min each station:
Box jumps
Push Press- 42 lbs
row
Wall ball shots (I got "busted" when I grabbed the 8 lb ball.... trainer said "uh-uh.... you can do 14 lbs" LOL! ohhhhkay!)
Sumo Dead lifts- 42 lbs

There was just 3 of us this morning so it was kind of fun....But they say it's a lot more fun when you have a big class. So yesterday I was braggng about being able to do the box jumps.... Well, this morning I scraped up my shin pretty deep drawing blood. And that's with wearing pants.... glad I didn't wear shorts. But I kept going and afterwards realized it didn't hurt *that* bad, lol.... But I tell you what! My jumps sure got a lot higher after that, LOL!

Great job, all! Clare.... good for you and those double unders! They will be the death of me! Some days I can do them and other days I can't get a single one.... So frustrating! When one of the trainers works with me I can't do a single one..... yet another trainer (the female, lol) gives me one or two little "tweaks" I can hit them!



Edited by: XFITSTRONG at: 11/30/2012 (11:12)
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11/30/12 10:59 A

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For time, 21-15-9 reps of:
Deadlift, 40-60 lbs
Push-ups

Time: 3:20. I used 50 pounds for the first 21 reps, then for the 15 and 9 reps I used 40 pounds. Went and worked on the elliptical for another half an hour.

Someone at the gym came up to me and said that I look like I've lost some weight since I started. It was awesome to hear that since I don't see any major changes in the mirror yet!

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
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HEALTH-E-CLARE's Photo HEALTH-E-CLARE SparkPoints: (40,616)
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11/29/12 9:15 P

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15 minutes
Ladder Build
Box Jumps, Kettle Bell Swing, Double Unders

14 Rounds + 15

Nicely don't Xfit and Heather.

I'm excited that the speed rope I ordered came in. We got it fit the right length today, and I was rocking the DU's in the workout tonight! Each round I went unbroken, and since I can practice at home, my goal is to beat my previous best for unbroken DU's at 43!

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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11/29/12 1:50 P

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I forgot about this thread! I love looking at other WOD's and how they went for you...

This morning we did:

7 rounds

60 yd shuttle runs (sprint, then back pedal)
10 ball slams (20# ball for me)
5 box jumps (20 in for me)

I hate running backwards. I am always afraid I am going to trip. But the exciting part of this morning's WOD was that I feel like I finally overcame my fear of the box jumps! When I first started crossfit 6 months ago I could barely jump over a parrallette (12 in). A couple of months ago I attempted the box and came down hard twisting my ankle.... plus both my hubby and son have scraped their shins drawing blood and another lady at our box actually had to get stitches from missing a jump and scraping her shin. Recently I have been subbing 18" tires (a lot softer than the wood box if I miss) for the box, but today I decided to go for it and I nailed it! I figured out the key is bending your knees, swinging your arms, and picking up your feet when you hit the box.... SO excited! I love these crossfit victories!


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11/29/12 12:13 P

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For time:
5 front squats, 40 lbs
25 CrossFit sit-ups
4 front squats, 40 lbs
20 CrossFit sit-ups
3 front squats, 40 lbs
15 CrossFit sit-ups
2 front squats, 40 lbs
10 CrossFit sit-ups
1 front squat, 40 lbs
5 CrossFit sit-ups

Time: 5:55. I went up to the treadmills upstairs to do some speed work after that was finished and really pushed myself. I'd sprint for .1 mile at a time at increasing speeds. My last three sprints were done at 10 mph, 10 mph and 9.5 mph. Luckily it doesn't take that long to go 0.1 mile at those speeds. lol Hopefully this will help with the WODs with running in them.

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
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11/28/12 11:10 A

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For time:
10 push ups
15 deadlifts (15 pound dumbbells)
25 box jumps
50 sit ups
100 wall ball shots
200 jump rope
400 meter run

Time: 17:07. I stopped my watch when it was time to run upstairs so I wouldn't have my clean up time and the walk upstairs counted against me. The wall ball shots killed me! 100 of those were soooo hard. I used an 8 pound ball for those.

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
169
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11/28/12 10:51 A

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Warm-Up Pre-Wod
Ladder 1-10
Kettlebell Swings/ Burpees

20 Minute Team WOD (2 people)
As many wall balls as possible
Team Total - 495, and we split that pretty evenly, so I'm happy with about 250 wall balls

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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11/27/12 10:48 A

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5 rounds for time of:
Run 400 meters
20 burpees
15 two-handed dumbbell bent over row, 10 pounds each

Time: 39:57

My time is including running up and down the stairs before and after every run. That takes about 30 seconds each time. I should probably stop my watch while I'm doing that. lol

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
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11/26/12 7:41 P

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Yeah, you're right...I'm using a regular gym and taking my workouts from a blog ( www.calicrossfit.blogspot.com ). The great thing about her blog is that she has videos of every move on her page. That helps a ton! Plus one of my workout pals has worked with a personal trainer before so knows most of the moves already and can tell me if my form is off.

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
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KIZZYBEAN's Photo KIZZYBEAN Posts: 340
11/26/12 6:31 P

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Great WOD's Tim and Heather.

Do you all workout at Crossfit "box" or are you doing the wod's on your own in a gym? Just wondering. I think Heather you said you're working out at your gym following an on-line WOD schedule.

I definitely need the crossfit gym wod's as I have never done any of the moves before starting Crossfit. The instruction from the trainer with how to do the lifts correctly is a must for me still.

Kizzy

Obstacles are those frightful things you see when you take your eyes off the goal.


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TPELL21's Photo TPELL21 Posts: 725
11/26/12 2:30 P

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Weekend recap...

Saturday wod:
Team wod (with wifey)
50-40-30-20-10
Kb swings (53/35 lbs)
Sit-ups
- rest 2 minutes, then
50-40-30-20-10
Thrusters (95/65 lbs)
Double unders
Time: 19:13. We split the reps evenly. First part seemed easy in comparison the the second part... It was not pleasant!

Sunday wod
Another team wod with my wife :)
10 rounds of:
12 burpees
4 clean and jerk (205/135 lbs)
12 partner medicine ball sit-up and throw
Time: 17ish. Alternated all reps

Monday:
Rest day! :)

Have a great day everybody.

-Tim-


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11/26/12 10:42 A

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5 rounds for time of:
20 push-ups
30 lunges
40 sit-ups
50 squats

Rest 3 minutes between each round. Time each round individually.

Round 1: 7:27
Round 2: 5:02
Round 3: 5:36
Round 4: 5:09
Round 5: 5:23

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
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KIZZYBEAN's Photo KIZZYBEAN Posts: 340
11/26/12 10:22 A

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Good WOD today after a long holiday weekend focused on food and eating.

Strength: 5-5-5-3-3-3 Overhead squats (Managed to squat 40 pds while maintaining correct form. this is a good success for me as I haven't been able to maintain correct position on this movement)

METCON: 3 rounds for time: Carrying 15# wt (rx was 25#). 400 m run, 25, squats, 25 pushups, 25 walking lunges, 25 situps. Burpee penalty for any time weight dropped.

My time 26:21. Slow and steady.

Kizzy

Obstacles are those frightful things you see when you take your eyes off the goal.


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11/23/12 7:21 P

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Great work Tim and Heather.

Shoulder is feeling better so I'll be back to my normal Crossfit routine on Monday. I'll do some biking and walking this weekend for exercise.

Have a great weekend everyone.

Kizzy

Obstacles are those frightful things you see when you take your eyes off the goal.


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TPELL21's Photo TPELL21 Posts: 725
11/23/12 2:29 P

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Happy Friday!!

Strength
7x3 front squat - 255

Metcon
5 rounds of:
12 deadlifts, 225
10 box jumps, 30"
8 hollow rocks
Time - 7:44

Have a great weekend everybody!

-Tim-


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11/23/12 10:25 A

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3 rounds for reps of:

16 pounds dumbbell squat cleans, 1 minute
20' shuttle sprints, 1 minute
40 pound deadlifts, 1 minute
Burpees, 1 minute
CrossFit sit-ups, 1 minute
Rest 1 minute

Squat cleans: 47
Shuttle sprints: 29
Deadlifts: 59
Burpees: 24
Sit-ups: 67

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
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11/22/12 3:23 P

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Happy Thanksgiving! There was no WOD posted on the blog today so I took the one from this date last year.

3 rounds, 15-12-9 reps, for time of:
Thrusters, 20 pounds
Walking lunges
Push-ups

Time: 5:25. I jumped on the treadmill for another 25 minutes. The gym was packed this morning!

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
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KIZZYBEAN's Photo KIZZYBEAN Posts: 340
11/21/12 2:14 P

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Looks like some great work going on here!

I skipped my workout today for a rest. Arms and shoulders really sore from last to WOD's. Felt a rest in order. Back to the box on Friday.

Kizzy

Obstacles are those frightful things you see when you take your eyes off the goal.


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11/21/12 10:55 A

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Tuesday:
Skills: Snatchs- worked up to 65# with good form

WOD 21-5-9
Snatches 55#
Ring Rows*

*I really need to practice/learn how to kip

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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11/21/12 10:53 A

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AMRAP in 20 minutes of:
Run 400 meters
5 push ups
10 CrossFit sit-ups
15 squats

Completed two full rounds and the run of the 3rd round. The stairs are killing my times!

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
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11/20/12 3:52 P

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Holy cow Tim, your WODs are impressive!

Mine for today:

3 rounds for time of:
Run 800 meters
50 back extensions
50 CrossFit situps

Time: 38:10. I'm still very slow but at this point I'm always just happy that I finish.

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
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TPELL21's Photo TPELL21 Posts: 725
11/20/12 2:39 P

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Hey everybody!
A bit of catch up, but here are my last couple wods:

7 rounds of...
5 push press (145)
5 kb swings (70)
5 db butlers (35)
5 ghd sit-ups
Time 9:55

2012 open wod 12.2
10 min amrap
30 snatch 75
30 snatch 135
30 snatch 165
30 snatch 205 (yeah right?!?)
Score 75 reps (15 @ 165)
This was a 5 rep improvement over last year, so even though I am not training as much as I would like, I am still seeing some improvements!

Have a great day!

-Tim-


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11/20/12 10:59 A

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Heather - awesome on seeing the improvement. It's those little things that really add up and show in the long run. great job.

Monday WOD: for time 21-15-9 of Walking lunges with overhead weight - #15 pds, hand release push-ups, KB sumo lifts (35pds). Skill work before WOD - Front squats 3-3-3-1-1-1.

Tuesday WOD: Skills work, double unders, kipping pull-ups, rope climbs. Can't do any so practised each through rotation to my level.

For time: 3 rounds - 400m run, 20 burpees, 15 snatches (35 pds for me). Still working on technique of snatches. Tend to muscle up and not snap hips and land under in a squat position. Working on range of motion in shoulders and will continue to work to get good technique before adding weight.

My time: 24:00 min.

Have a very happy Thanksgiving all if I don't get back before.

Kizzy

Obstacles are those frightful things you see when you take your eyes off the goal.


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11/19/12 12:10 P

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For time, 7 rounds of:
12 thrusters, 20 pounds
7 knees to elbows
200 meter run with 10 pound ball

Time: 30:33

Made progress with the knees to elbows! Last time I tried them I couldn't get them very high, maybe hip level. Today I was able to get to the chest level, woohoo! I am amazed at how quickly my strength is increasing.

I used the 10 pound ball for the first four runs then an 8 pound ball for the last three.

Edited by: FABCROSSFITMOM at: 11/19/2012 (12:14)
Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
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11/17/12 10:27 A

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Great job everybody!

Cujo - thanks for the 'smoked' quote in your last post. It's still my favorite :)

Wod
7 rounds of:
5 squat clean (185)
3 push jerk (185)
Row 300m

Time: 24:40
That was tough!

-Tim-


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11/16/12 6:54 P

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HI everyone, Wow some awesome WOD's going on here. Great to read what everyone's doing. I've very impressed. I don't think I could do them yet, working my way there though.

Heather - WAY TO GO -- what a great job finishing up that WOD.

Clare - Seems like we're going through the same thing. My new box doesn't have the rowers or bikes either so it's always a run. That's ok for me because I need to work on my running, I've very slow so this should help improve that skill.

Progress at the new box getting everyone to cheer each other on. The past 2 days I've hi-5'd everyone during the runs, clapped and complemented great finishes. That's not always easy when you're the last one to finish up, still it seems to be working. Today everyone was much friendlier, lots of high 5's and positive "you got this" comments during the WOD.

WOD - Strength - Snatches; 3-3-3-3-3-3 (55 pds for me.)
Metcon - #1 - 400 M run for speed (pokey me finished at 1:57 - something to work on to improve, a benchmark to start from as I've never timed my run before.) Right into #2 workout.
#2 - AMRAP in 12 mins, 400 m run, 10 pull-ups and 1 rope climb. (I can't do pull-ups so they have us do jump - pull-ups and modification for rope climb is to lower self with rope to floor and pull up to highest reach on rope x 4.).
My score = 3 complete rounds plus run & pullups.

Compared to what most of you are doing my WOD's mine sound rather wimpy. I am happy as I see improvement, I don't give up and keep going. At 55 yo almost 56 starting this type of workout for the first time this summer I'm very happy with my progress. I also still have 25 pds to lose, so every movement is like adding on a 25pd weight vest. I know I will be able to do a pull-up, a handstand, a 20"box jump, double unders and do an RX WOD in eventually. For now it's one workout at a time.

Kizzy

Edited by: KIZZYBEAN at: 11/16/2012 (19:07)
Obstacles are those frightful things you see when you take your eyes off the goal.


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11/16/12 9:26 A

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Nice Job Heather!

30 KB Front Squats
30 KB Swings
30 SDHP
60 Air Squats
30 SDHP
30 KB Swings
30 KB Front Squats

Coach told the girls to grab 25# of lighter KBs but I really wish I had gone for 35#. Oh well, I know for next time right!

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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11/15/12 1:14 P

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I'm surprised I'm still able to walk around after today's WOD. lol For time:

Run 1 mile
100 push ups
200 sit ups
300 squats
Run 1 mile
Partition as needed

Time: 1:04:12. I ended up doing the strength stuff in 10 rounds. My arms were shaking during the last round while I did the push ups. I did 190 CrossFit sit ups and 10 side crunches. I was excited about the time for my first mile...I finished it in 9:50. The second mile, however, was much slower. lol I'm just glad it's over now!

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
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11/15/12 9:26 A

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Hey Tim- Great to see you back and great WOD and Time!!!!

Kizzy- I'm battling the same thing. New Box, not the same commardere that I'm used too, and different setups means different focus on skills. Staples such as Airdyne and rowers aren't really done at my new box because they just don't have the machines to accomodate the class size. Good Luck!!!

I'm back to crossfitting 3x week

Tuesday:
Skill: Turkish Get-Ups
WOD 1-14 air squats, burpees, situps
Time; 19.01
I'm proud to say that I did each set unbroken. The burpees were slow at the end, but I kept moving! Still figuring out the new box, but starting to feel more comfortable there.

Edited by: HEALTH-E-CLARE at: 11/15/2012 (09:39)
Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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11/14/12 9:24 P

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AMRAP counting rounds - 25 minutes Got 3rounds even at 25:07

400M Row
3 Wall Climbs (round 1 & 3) 20 Walking Planks (round 2)
2 minutes Airdyne bike (as sub for run - damn foot!)
20 Ball Slams -14# ball



Lady Di
from the Land of Lincoln
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11/14/12 10:50 A

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For time:

Run 500 meters
50 box jumps (15")
50 push ups
50 CrossFit sit ups
50 kettlebell swings (15 pounds)
50 back extensions (Supermans)
50 bench dips
20 burpees

Time: 30:23

I put a rolled up mat under my low back and managed to get through all 50 CFSUs. Amazing how much that helps! lol

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



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11/14/12 10:12 A

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Yikes, it's been a while since I have posted!!! I feel like I need to re-introduce myself... My name is Tim, and I love crossfit! I have recently moved and darted a new job, so things have been a bit hectic. I will definitely make a better effort to post (regularly)! I am pretty psyched to see how much the team has grown! I hope this wasn't attributed to my recent absence!?!? Haha. Anyway... I won't bore (or excite?) you with all my wods, so I'll just leave you with yesterday's.
3x5 front squat (225)
Then
5 thrusters (135)
50 double-unders
4 thrusters
40 du
3/30
2/20
1/10
Time 4:40

Glad to be back!


-Tim-


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11/14/12 10:06 A

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A good workout this am. Setting example to the other folks at this new gym that you cheer each other on, celebrate each others successes, and high 5 after workouts. I will show by example that at crossfit the one that finishes last is cheered the loudest.

WOD: Skill/ strength - Hang clean / squat - 3-3-3-1-1-1 (I got up to 65 pds at 1 rep max)
Metcon: 3 rounds for time - 250 meter run, 21 kettlebell, 15 pullups. (my time 12:09)

I used the 15 pd KB, need to push it in wt but felt the next weight I struggled with control so kept to the lighter weight. Pull-ups we did jump-ups. Some day I'll get a pull-up. I know it will come easier when I get the weight off.

Being here in FL alone right now I seeing success on the scale. I am totally concentrating on my diet, no outside influences to distract me, no dinning out or meetings with snacks to derail my plan. Looking for a scale success on Saturday's weigh-in to head in to the holiday season lighter and fitter.

Kizzy

Obstacles are those frightful things you see when you take your eyes off the goal.


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11/13/12 9:43 P

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Heather - the gym went well. It's always hard going from a place where you've worked out with the same people for months and they cheer you on every day to a new place where no one knows you and there doesn't seem to be the comraderie. Still I really like the trainer and remind myself I'm doing this for me and plan to go back to my home gym in better slimmer shape come spring.

WOD: Strength - Push jerk 3-3-3-3-3-3(worked on technique so light weight - 43 pds, made good improvement so happy with it)
Metcon - AMRAP (as many rounds as possible) in 12 minutes:
23 situps
13 air squats
3 Wall walks (wall climbs)

I completed 4 rounds plus 36 reps

Wall climbs are really challenging for me. I'm nervous being upside down and still don't have enough strength in my shoulders and arms to support my body weight. Managed to get over 1/2 way up before I had to come off wall. Baby steps, I will continue to work on these as I gain strength and mobility along with lose weight to master this movement.

Obstacles are those frightful things you see when you take your eyes off the goal.


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11/13/12 10:39 A

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Kizzy, how was your new gym today?

For time, 4 rounds of:
8 deadlifts, 60 pounds
16 burpees
15 walking lunges
600 meter run

Time: 41:03

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
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11/12/12 8:28 P

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Stormpit - try setting small goals each week. It's not easy to make major changes all at once. Take it one day at a time. What are you doing now? Are you trying to follow a crossfit workout? Do you have a local crossfit gym you could go to?

Kizzy

Obstacles are those frightful things you see when you take your eyes off the goal.


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11/12/12 6:52 P

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ive been trying to stay on track and i cant even get started i was wondering if you could give me some hints how to ill workout for two weeks then i stop

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11/12/12 3:01 P

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Hi all,

Heather - some great workouts there. Keep up the good work.
Cujo - phew, I'm tired just reading that workout. great job.

I haven't done any wod's for a few days. Spent the weekend driving to FL. Arrived late last night. I did go to the local Crossfit "box" and sign up for unlimited classes. Plan to go tomorrow and get back on track for workingout at the gym 4 mornings a week.

Keep on pushing it.

Kizzy

Obstacles are those frightful things you see when you take your eyes off the goal.


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11/12/12 1:33 P

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For time:
30 push ups
50 back extensions (Supermans)
30 knees to elbows
30 deadlifts, 40 pounds
30 dumbell push press, 24 pounds total
50 kettlebell swings, 15 pounds
200 jump ropes
10 pull ups
30 bench dips

Time: 20:16. I wasn't able to do anywhere close to even one pull up. I remember these being a lot easier when I was a kid! lol

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
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142
128.5
115
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11/9/12 11:06 A

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For time, 5 rounds of:
11 sit-ups
11 push-ups
11 jump ropes
11 squats
11 leg lifts
11 sumo deadlift high pulls, 20 pounds
11 back extensions
11 walking lunges (total)
11 wall ball, 10 pound ball
11 push press, 20 pounds
11 kettle bell swings, 15 pounds

Time: 34:46. Whew!

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
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11/9/12 10:32 A

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Got some good work in this morning with a WOD from the CrossFit webpage...

For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.5 pood
Row 20 calories
10 Muscle-ups

38:20...and I'm smoked...like a free bag of weed...

- Cujo
~CrossFit Level 1 Certified Trainer

SparkPeople CrossFit Team Leader

Check out www.CrossFit.com and get serious about building a better you!


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11/8/12 11:39 A

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Looks like some great WOD's you folks are doing.

Thursday: Skill - Turkish sit-ups (one arm with wt held up, go from sitting to standing position) - I struggled getting out of squat to standing while holding one arm straight above head so after round 2 I dropped weight just to practise technique.
Metcon; 3 rounds for AMRAP, 1 minute DU, 1 min rest, 1 min burpees, 1 min box jumps.

My reps were 150 total

For my modifications I did single unders and 12" box jump. To tally single unders verses double unders the number of jumps was divided by three.

Kizzy

Obstacles are those frightful things you see when you take your eyes off the goal.


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11/8/12 11:15 A

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Thursday WOD

12 min EMOM
4 cleans
3 front squat
2 deadlift
@ 65# (rx was 95)
Definitely feeling last night's 50 minute spin class, especially since I hadn't been in months!

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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11/8/12 11:14 A

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Tuesday:

15 AMRAP
20 weighted squats (25# plate)
15 weighted seated torso twists (14# med ball)
10 push-up on plate

6 rounds + 1

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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11/8/12 10:51 A

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Today's was a much needed break from the super hard ones we've been doing! For time, do three rounds of:

10 front squats, 20 pounds
100 jump rope

I finished in 4:25 and then got on the treadmill for another 25 1/2 minutes.

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
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11/7/12 12:17 P

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No workout today for me. Took a rest day.

Heather - you are doing awesome. Keep up the good work.

Kizzy

Obstacles are those frightful things you see when you take your eyes off the goal.


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11/7/12 10:38 A

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For time, 3 rounds of:

33 CrossFit situps
21 burpees
400 meter run

I finished in 31:30. Man, those burpees are HARD! Still not touching my shoes with the CFSUs, but I got a little closer than yesterday.

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
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128.5
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11/6/12 10:25 A

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Kizzy, good luck with your move and your new gym next week! Maybe you can start the more supportive atmosphere ;)

My WOD was pretty short today. For time, 10 rounds of:

5 deadlifts, 30 pounds
10 CrossFit situps

I finished in 10:41. I needed a break after yesterday's WOD for sure. I still couldn't touch my feet in the situps, but I got closer than the last time we did them.

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
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11/6/12 10:08 A

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Tuesday WOD;

Skill work - L pull-ups. Ok where I can't even do one pull-up and use more bands than a car wash my modification for this was to do knees to belly and try to extend legs out at 90 degrees (maybe got 45) and engage shoulders as if I was doing a pull-up.

Strength - Power Cleans - 3-3-3-2-2-2-1-1-1 I worked on form and trying to really snap the bar up to clean. My weight was 68 pds - same as last time. No increase in weight. Attempted another 10 pds but couldn't get a good drive and snap up.

Metcon - 3 rounds for time, 7 power cleans (70% max lift wt), 14 pull-ups. I dropped my weight to 43 lbs but should have kept it at 53 pds. It was too easy to clean and didn't push myself with the weight. Pull-ups with bands and jump.

Time: 6:10

Arms are still a little sore from all the arm work yesterday and I think that affected my performance today with lifting. Still I'm always happy to workout here. Not sure how it will go next week when I move to FL and start new at a different gym. I visited it and found it quite different from my home gym and the people not quite as friendly. Not mean, just do their own thing and leave as soon as they finish their WOD. Here everyone stays and cheers on the last to finish, then all stretch whre you tend to talk and get to know your fellow gym rats. We'll see. Don't want to lose what I've gained in strength so I'll go and just remember I'll be back with my buddies in the spring and can show them a stronger thinner me.

Kizzy

Obstacles are those frightful things you see when you take your eyes off the goal.


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11/5/12 6:26 P

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Heather - great job!

Obstacles are those frightful things you see when you take your eyes off the goal.


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11/5/12 12:02 P

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For time, 5 rounds of:

400 meter run
30 box jumps (mine was around 12")
30 wallballs

I finished in 44:49. Towards the end I thought I was going to throw up but I made it through.

Edited because 400 meters is a little further than 300 meters.

Edited by: FABCROSSFITMOM at: 11/5/2012 (20:17)
Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
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11/5/12 9:49 A

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Monday Workout;

Strength: 3 rds. As many as you can without breaking - ring push-ups, 60 second rest, 12 KB goodmornings, Repeat. (well I couldn't do a ring push-up. I could get down but couldn't hold the rings steady enough to get up out of the push-up. So my # was a big fat 0. I'm ok with that. I used it as a skill workout - practiced going down into pushup and holding before dropping)

WOD: 5 rounds for time:
15 Hand release Pushups
20 Wallballs
25 situps

My time: 17:10. I use the 10 lb wallball still and even at that struggled to even reach the ladies line. Pushups I could get thru 6 - 10 regular before switching over to knee push-ups. Slow and steady, gaining my little bits.

Have a great day everyone. Push it out!
Kizzy

Obstacles are those frightful things you see when you take your eyes off the goal.


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11/4/12 9:20 A

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Saturday our local gym did a benefit WOD - "Grace" to raise money for mamograms. Barbells for boobs. I didn't participate as a didn't think I would be here for the day. Things changed so I went to cheer on and support my fellow gym friends as they busted through "Grace" and raising over $5000 for the charity. The highlight of the day was to watch Jenny Davis (placed 8th at the Reebock Crossfit Games this year in CA.) whip out the WOD in 2 minutes. Phew she is inspiring to watch. The day was so special watching everyone cheer each other on to push through and to finish. Love the support from Crossfit members.

Monday back to the gym.

Kizzy

Obstacles are those frightful things you see when you take your eyes off the goal.


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11/3/12 8:23 A

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Heather - you are doing fabulous, you are so good running? I'm a pokey runner, improving everyday but still very slow. Baby steps to improvement.

No WOD for me today. I take the weekends off. Our crossfit gym is doing a benefit for breast cancer today. "Barbells for Boobs". I am going to cheer on my daughter and fellow gym rats. They are doing "Grace" for the workout. I didn't sign up to do it because I wasn't sure if I'd be here in Maine or in FL. Sporting my pink.

Kizzy

Obstacles are those frightful things you see when you take your eyes off the goal.


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11/2/12 12:15 P

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Thanks, Kizzy! I've been recording my times and everything in the comments on the blog I'm using for workouts. They repeat once or twice a year and she gives a link to the last time the workout was posted so you can see how you did the last time. It'll be fun to see how far I've come by the first repeat!

Today's WOD:

For time:
Run 300 meters
20 push press, 20 lbs
Run 300 meters
15 push press, 20 lbs
Run 300 meters
10 push press, 20 lbs
Run 300 meters
5 push press, 20 lbs

I finished in 15:50, including running up and down the stairs between running and push presses. I was so excited to be able to do the running quicker today. I did most of it at 7 mph, but the last run I tried 8 mph and managed it for around 150 meters. I'm excited to weigh in on Monday now!

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
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128.5
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11/2/12 8:03 A

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Heather - way to go on your WOD. Small steps each time and you'll see big improvements. Be sure you keep a journal. I didn't keep mine till after I'd been going for about 6 weeks and wish I'd from the start. It really helps you see how far you've come. My workout buddies constantly remind me of my progress, now I can look in my journal and see in black and white how much stronger I've become.

Quick WOD today as our gym is doing "Barbells for Boobs" benefit tomorrow - "Grace" workout.

Strength: box squats 4-4-4-4. (I pr'd at 105 pds, wahoo-- started with just PVC pipe 5 months ago)

WOD: 5 rounds for time
5 squats, 10 box jumps

(I did 53 pds for squats - due to number of reps the trainer recommended that weight, could have pushed and done more but would have had to break up the reps, was able to punch out 5 reps without any breaks. Box jump I use the 12" box, still struggle with jumping. still an improvement from the 6" box) Time: 6:46

Afterparty - 30 rockers, unbroken or 40 rockers with rest. (again I modify for my size and age still - managed 30 unbroken doing modified)

Kizzy

Obstacles are those frightful things you see when you take your eyes off the goal.


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11/1/12 2:21 P

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For time:

21 dead lifts, 30 pounds
21 push press, 20 lbs
50 squats
15 dead lifts, 30 pounds
15 push press, 20 lbs
50 squats
9 dead lifts, 30 pounds
9 push press, 20 pounds

I finished in 8:20. My workout buddy said I need to squat lower so I'll do that next time. I didn't have to stop to rest at all this WOD, woohoo! Changes are starting to happen! emoticon

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
169
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142
128.5
115
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11/1/12 10:02 A

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Starting a new thread for November workouts. Hope that's ok. I'm probably the early bird on the east coast. Like to post my workouts for my record.

Thursday Nov 1:
WOD - Ascending ladder 3, 6, 9, 12, 15..... as many rounds as possible in 8 mins.
Pull-ups and Handstand Push-ups.
Tabata - Rope Slams for 4 minutes.

Scaled for my beginner level on the WOD. Jump pull-ups and handstand pushups using a box, kneel over edge and do pushups. Completed 12 rounds + 8 pullups. My arms are sore. I don't have good strength in holding my own weight. When I lose 30 more pounds some of these moves will be easier. Less body weight to manuever around and lift for each movement. Plugging forward.

Kizzy

Obstacles are those frightful things you see when you take your eyes off the goal.


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