Tuesday, April 28, 2015

Training Partners - like peanut butter and jelly

I do a good amount of work outside of Crossfit Annandale. I have a home gym (thanks Sam!) and I have no problem working on skills, strength, and running through WODs on my own. This allows me more time with my kids and save on babysitting fees. Sam hates working out by himself. He is a social butterfly and likes to be around people. Always.

I do understand and feel the benefits from having a training partner. I typically go into CFA 3-4 times a week to be with people, get inspired, and get pushed to go faster and lift heavier. I don't know where I'd be without my training partners. My training partners know who they are and we lift together, we push each other, we cheer each other on, we strategize with each other, and we do competitions with each other. Then there are the people that have no clue they are my partners. The person that comes in regularly, makes progress, laughs and enjoys the hour - they are my partner too. We cheer for each other and have a great time! Oh, and every guy in the gym. I am always chasing you boys!

A training partner also can mean FUN. Laughing, smiles, high fives, and hugs are all part of the PR magic. Trust me. So here is a BIG shout out to all those who have cheered, sweat, and pushed me along the way. Thank you. Love you all!

awesome running buddies

tutu running partner

our first triathlon

only fitting we do a wine country 1/2 marathon together


my biggest fan

the best tiny training partners

Those gym partners. Always there for a push!

So much great support for my first RX competition

All the feels on being 3rd for workout #1

Coaches, training partners.....awesome

My partner in crime

The dudes that get to answer ALL my questions and talk me off a ledge

Syn @Afrobrutality for all the support!

Training partners that love to dress alike

Team Work







  





















Friday, April 24, 2015

FRIDAY!!!

My Week
This week has been crazy busy and crazy long. I'm right back into my training, hanging with the family, and enjoying the sunshine. Two months of school left until summer time (YIPPEE) and we have tons of fun trips planned......so we are starting the planning.


My Food
Food is going well. Meat. Veggies. This week I didn't get enough veggies in, but that's a quick fix of "add more veggies". Duh. I successfully avoided the donuts in the teachers lounge. Victory!

Workouts: Here is my whole week


Monday
Strength
Thrusters 5x5 @80%
105#
*got soooooo heavy.....I hear thrusters are "good" for you :)

Conditioning (I started with 125# and striped to 105#)
50 Double-unders
5 Hang Power Cleans (125)
5 Front Squats (125)
5 Shoulder to Overhead (125)
50 Double-unders 
4 Hang Power Cleans (125)
4 Front Squats (125)
4 Shoulder to Overhead (125)
50 Double-unders 
3 Hang Power Cleans (125)
3 Front Squats (125)
3 Shoulder to Overhead (125)

**** 8 minute cap; record total number of reps if you do not complete in under 8mins
*I've done this workout. There was no time cap the first time and I did it RX. Not today my friend, not today. I did the first 5 cleans and 3 front squats at 125# and then had to strip it. I don't mind stripping the weight, but i let it get in my head. This workout took me too long and I did not have fun with it. I'm working on that.

Tuesday
Skill/Strength
Deadlift
5x5 @80%
233# for the deadlift.......saw so many stars. I do love deadlift.

Conditioning
6 rounds
AMRAP 90 sec
3 HSPUs
5 Box Jumps (24/20)
rest 30 sec
*each round is 90sec + 30 sec rest; total of 2mins per round
*My first time doing HSPU's in a wod and not feeling like a dork! I am getting stronger and learning to push push push!

video


Wednesday: Hero WOD


U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife Debbra, son Austin, parents Carolyn and Paul, and brother Christopher.

1LT Walsh_th.jpg







4 rounds
22 burpee pull-ups
22 back squats (135)*
200m Run with plate overhead (25)
*barbell starts on the ground 

* This workout got my head right again. My favorite kind, super heavy with pull ups. There was a time cut off of 45:00 and I made it into the 4th round! I was very happy with that. 3 + 16 reps. Wahoo!


Thursday
Skill/Strength
Push Press
5x5 @80%

95#

video




Time
5 rounds for time:
400m Run
Overhead Squats, 15 reps (65#)
*16:55. That's a PR folks. I need to be faster. Bleh. Running. Can't I just lift?

 

Friday
Off. I earned it!

Have a great Friday folks!

Tuesday, April 21, 2015

I'm back!

My Day
Oh man, have I been sick. Allergies mixed in with a horrible cold. The cough. The snot. It was bad. I did not workout Mon, Tues, Wed, or Thursday. I did get back into it Friday, but at an easy pace. I did some good work Sunday and tried to come back like nothing happened Monday. Well, that was the plan. Monday was a little rougher than I thought. Still coughing some - just need to ease back in.


My Food
Breakfast: Salad, eggs, mint tea, mozzerella
Snack: Ostrim stick
Lunch: Tex Mex omelet
Snack: almonds
Dinner: beef and asparagus


WOD
Friday:
Sets Squat Clean (Touch & Go), 3 reps
 33 lbs Squat Clean (Touch & Go),
3 reps | 63 lbs Squat Clean (Touch & Go),
 3 reps | 83 lbs Squat Clean (Touch & Go),
3 reps | 93 lbs Squat Clean (Touch & Go),
3 reps | 103 lbs Squat Clean (Touch & Go),
3 reps | 113 lbs Squat Clean (Touch & Go),
3 reps | 123 lbs   * huge PR

3 rounds of: 10 Box Jump (24 In.)s, 24 in
 Run, 100 m 
20 Kettlebell Swings, 16 kg

Saturday:
Hiking in the Shenandoah Mountains

Sunday:
4:00 AMRAP: 
10 Push Up (Deficit)s 
15 Overhead Squats, 80 lbs 
Rest 2 mins 
10 Push Up (Deficit)s 
15 Overhead Squats, 80 lbs


Intervals Row, 1200 m | 5:32

Monday:
 Sets Thruster, 5 reps |
33 lbs Thruster, 5 reps |
63 lbs Thruster, 5 reps |
83 lbs Thruster, 5 reps |
105 lbs Thruster, 2 reps |
 105 lbs Thruster, 5 reps |
 105 lbs Thruster, 5 reps | 

AMReps in 8 mins: 
50 Double Unders |
 5 Hang Power Cleans, 123 lbs | 
5 Front Squats, 123 lbs | this is where i had to strip the weight
5 Shoulder-to-Overheads, 103 lbs | 
 50 Double Unders | 
4 Hang Power Cleans, 103 lbs | 
4 Front Squats, 103 lbs |
4 Shoulder-to-Overheads, 103 lbs 
 50 Double Unders | 
 3 Hang Power Cleans, 103 lbs 
3 Front Squats, 103 lbs |
 3 Shoulder-to-Overheads, 103 lbs 
*this workout was supposed to be at 125#. I have done it at 125#. I could not do it yesterday. It was just heavy. I got in my head, had to strip the weight (which is fine by me) and keep going. Days like that are tough. There were a few tears in the car. I'm off the ledge now - thank god for husbands and coaches

Sunday, April 12, 2015

Weekend Warrior

My Weekend
Friday I was sick. 24 hour thing, bad cough, some tummy troubles.......it was not fun. I still have a horrible cough, it comes and goes, but I feel ok other than that. Saturday was a great day filled with family and sunshine. I worked out, played Frisbee, watched the boys paint the driveway, worked out again, and then we headed out to dinner. We went to get Dim Sum and then hit up a Snow Cream Bus for dessert. I got the passion fruit tea (so good). Sunday was Crossfit Kids, more sunshine, and getting ready for the week.

Sunshine!

My Food
Meat. Veggies. More Meat. I had the best fried soft shell crab ever at the Dim Sum place. I think I should have eaten more on Saturday, but that cough was not making me feel hungry.

SO fun!



WOD

Friday: off

Saturday: 
Sets
Snatch Balance, 4 reps | 45 lbs Snatch Balance, 3 reps | 65 lbs Snatch Balance, 2 reps | 75 lbs Snatch Balance, 2 reps | 85 lbs Snatch Balance, 2 reps | 95 lbs Snatch Balance, 2 reps | 95 lbs Snatch Balance, 2 reps | 95 lbs Snatch Balance, 2 reps | 95 lbs Snatch Balance, 2 reps | 95 lbs

Sets Strict Toes To Bar | 4 reps Strict Toes To Bar | 7 reps Strict Toes To Bar | 6 reps

Sets Strict Push Up | 12 reps Strict Push Up | 13 reps Strict Push Up | 13 reps


9:00 AMRAP: 6 Hang Snatches, 65 lbs 6 Push-up (hand release)s *I stopped the video as I was coughing a lot....wanted to spare you all

Intervals Run (45 pound plate), 400 m | 4:19 Run (25 pound dumbbell), 800 m | 7:21
Intervals Run, 1 mi | 10:48 *I am not fast. Period. This is obviously slower than what I can do.


Sunday:
Sets Strict Push Up | 12 reps Strict Push Up | 11 reps Strict Push Up | 10 reps

Sets Strict Toes To Bar | 8 reps Strict Toes To Bar | 8 reps Strict Toes To Bar | 7 reps

Intervals Prowler Push, 50 m | 0:00 Prowler Push, 50 m | 0:00 Prowler Push, 50 m | 0:00 Prowler Push, 50 m | 0:00 Prowler Push, 50 m | 0:00 Prowler Push, 50 m | 0:00 Prowler Push, 50 m | 0:00 Prowler Push, 50 m | 0:00 *no time kept because they suck. Nothing makes me want to puke like the prowler

Yep. You Suck.

Thursday, April 9, 2015

Ghost 4/9/15

My Day
Today I'm getting my body composition done to get ready for a challenge at the gym. I did just recently have a BODPOD done and then a different company contacted my husband to set up something at CFA. I'm going to take this one more seriously and really pay attention to numbers. This company is DMC measurements and they test your hydration levels, fat mass, fat-free mass, skeletal muscle mass, and body water. I will be comparing these results to the BODPOD I recently did for sure.

Also, I need these. Bugs on bugs. Why beetles? They can lift 800-1000 times their body weight


My Food
Breakfast: coffee, eggs, shrimp *meat on meat
Snack: Ostrim stick, mint tea
Lunch: pulled pork, sweet potatoes, brussel sprouts, guac
Dinner: beef and asparagus

WOD 
Sets Push Press, 5 reps | 45 lbs Push Press, 5 reps | 75 lbs Push Press, 3 reps | 100 lbs Push Press, 3 reps | 100 lbs Push Press, 3 reps | 100 lbs Push Press, 3 reps | 100 lbs Push Press, 3 reps | 100 lbs

6 rounds, 1 min per station: Row (calories) Burpee Double Under Rest 1 min *beat my reps from 2 months ago by 110! Wahooo!

Wednesday, April 8, 2015

Hump Day!! 4/8/25

My Day
Lots of meetings today, which means sitting on my butt. I hate that, but nothing I can do about it at work. I'll get my wiggles out later in the day. It's a chilly day, where are you sun?!?, so I did get a sugar free latte. Delivered. My hubby is the best. I did order some treats from a new site I heard about. Crave Clean Protein Bakery - I got the 6 chocolate craver box. This shop is based out of Miami and they list the nutritional information for all their treats. I'll let you know how delicious they are ASAP. Hopefully those sweet thoughts get me through my running for today.

My Food
Breakfast: Sweet Potatoes, Eggs, Mint Tea
Snack: nuts, sugar free latte, Ostrim stick
Lunch: spaghetti squash and meatballs - thank God for leftovers
Dinner - Chef has not let me know yet :)  Some meat and veggie for sure!


WOD
10:00 AMRAP: 30 Double Unders 15 Power Snatches, 55 lbs * my game plan was calm, relaxed, no stress. I am very happy with how this turned out. I think this is my 5th time doing this workout

Sets Bench Press, 8 reps | 45 lbs Bench Press, 5 reps | 65 lbs Bench Press, 3 reps | 83 lbs Bench Press, 3 reps | 100 lbs Bench Press, 3 reps | 100 lbs Bench Press, 3 reps | 100 lbs Bench Press, 3 reps | 100 lbs Bench Press, 3 reps | 100 lbs * no shoulder pain, getting stronger! 75# was my 1RM for a long time!

Intervals : rest 2:30 Run Sprint, 400 m | 1:43 Run Sprint, 400 m | 1:45 Run Sprint, 400 m | 1:48 Run Sprint, 400 m | 1:47 *did this in front of my house. alone. they sucked. You know what? I did them. I worked hard. I am proud.

Tuesday, April 7, 2015

Golden Birthday 4/7/15

My Day
Today is my youngest sons "Golden Birthday" (he turns 7 on the 7th). Today is all about being present, no mindless snacking, knowing I am drinking plenty of water, and focus. During The Open I did not do extra accessory work - that all gets added back in today. Lots of body weight work and running. Bleh. I know I need it, but it's just SO hard! The day ended up great. We had family over for dinner, there was a light rain, and all is right in the world.

My Food
Breakfast: eggs, sweet potatoes, mint tea
Snack: Ostrim Peppered beef stick
water water water water water water
Lunch: three hotdogs (no bun and no fillers), cabbage, La Croix Apricot water
Snack: sugar free latte
Dinner: Spaghetti squash and meatballs. MMMMMMMM and a few chocolate covered strawberries - only cause it's Mason's birthday ;)


WOD
Sets Deadlift, 5 reps | 45 lbs Deadlift, 5 reps | 95 lbs Deadlift, 4 reps | 135 lbs Deadlift, 3 reps | 185 lbs Deadlift, 3 reps | 215 lbs Deadlift, 3 reps | 235 lbs Deadlift, 3 reps | 235 lbs Deadlift, 3 reps | 235 lbs Deadlift, 3 reps | 235 lbs Deadlift, 3 reps | 235 lbs This got SO heavy




Sets Overhead Squat, 5 reps | 45 lbs Overhead Squat, 5 reps | 65 lbs Overhead Squat, 5 reps | 75 lbs Overhead Squat, 5 reps | 85 lbs Overhead Squat, 5 reps | 95 lbs Overhead Squat, 1 rep | 100 lbs This felt really good. 95# felt like a breeze. Tried to hit 120# for the WOD ,but couldn't get it off my back. 100# it is.

Sets Push-up | 13 reps Push-up | 9 reps Push-up | 12 reps Went until form was lost

Sets Strict Toes To Bar | 4 reps Strict Toes To Bar | 6 reps Strict Toes To Bar | 6 reps First time not kipping. WAY better and faster strict. Who knew?





15 Ring Rows 5 Overhead Squats, 100 lbs 12 Ring Rows 4 Overhead Squats, 100 lbs 9 Ring Rows 3 Overhead Squats, 100 lbs 6 Ring Rows 2 Overhead Squats, 100 lbs 3 Ring Rows 1 Overhead Squat, 100 lbs Tough workout. My body was tired and I had to mentally really focus on those over head squats. Glad I only lost 1.


Monday, April 6, 2015

Monday Ramblings 4/6/15

My Day
Last day of spring break and I've got one kiddo getting over a cough/head cold and one kid right in the middle of it. With each cough I panic that someone is going to throw up. Sheer panic all day. We did some weeding in the garden, planted tomato seeds, and get some fresh air. Our gym is starting a 60 day Paleo Challenge on Thursday and my husband and I are all signed up. We did this 2 years ago and it was very successful. I lost 14 pounds and Sam lost 33 pounds. Here's hoping this helps me shed this layer of fat I've got going on. My big goal for today is  NO EATING OFF THE KIDS PLATES. You would think that would be easy, but it's crazy how when you pay attention you realize that you take lots of stupid bites of their food. *no bites of their food today! WIN!

Touched base with Jenn "Streaky" Yates this am. I haven't chatted with her in a while and I am super inspired by her all the time. She is the first girl that I saw and thought "That's it. I need to lift heavy shit and be like Streaky". She is the nicest person - always takes time to chat and answer questions. One day I hope to get to meet her in person.



Trap City





My Food
Breakfast: eggs, broccoli, tea, ice water
lunch: grilled chicken, salad, spinah
snack: two plain hotdogs
dinner: roasted pork, cabbage, beets, salsa

WOD
Intervals Row, 250 m | 0:54 Row, 250 m | 0:53 Row, 250 m | 0:54 Row, 250 m | 0:53 Row, 250 m | 0:53

Sets Thruster, 5 reps | 33 lbs Thruster, 4 reps | 63 lbs Thruster, 3 reps | 83 lbs Thruster, 3 reps | 103 lbs Thruster, 3 reps | 103 lbs Thruster, 3 reps | 103 lbs Thruster, 3 reps | 103 lbs Thruster, 3 reps | 103 lbs

8:00 AMRAP: Run, 100 m 15 Box Jump (24 In.)s, 24 in

Sunday, April 5, 2015

Spring Break coming to an end 4/5/15


My Weekend
This weekend has been busy busy. We threw a surprise party for my son Mason (turning 7), there was a date night in there, and Easter. Whew! The sun is out today and I am not TOO bitter about going back to work tomorrow.

My Food
I ate it all. I had a few beers, wine, cotton candy, popcorn, a hot dog, pizza, and candied bacon. It was all delicious. I do need to get back on track, so Sam went to the grocery store for eggs, green veggies, pork, and tuna. Back on Track.

WODs
Friday:
Strength: Sets
Snatch Balance, 5 reps | 33 lbs Snatch Balance, 5 reps | 53 lbs Snatch Balance, 3 reps | 63 lbs Snatch Balance, 2 reps | 83 lbs Snatch Balance, 2 reps | 93 lbs Snatch Balance, 2 reps | 103 lbs




Every 1 min for 6 mins: Snatch Balance, 2 reps, | 103 lbs Snatch Balance, 2 reps, | 93 lbs went for 103# again and fell. Twice. After the second one my son "No Repped" me Snatch Balance, 2 reps, | 93 lbs Snatch Balance, 2 reps, | 93 lbs Snatch Balance, 2 reps, | 93 lbs Snatch Balance, 2 reps, | 93 lbs

9:00 AMRAP: 15 Overhead Squats, 55 lbs 50 Double Unders



Saturday:
Rest day....sort of. I killed a few rounds of a Moon Bounce Obstacle Course. Pretty sore from that - but it was really fun.

Sunday: 32:05
Row, 1000 m 10 Thrusters, 75 lbs Row, 750 m 15 Thrusters, 75 lbs Row, 500 m 20 Thrusters, 75 lbs Row, 750 m 15 Thrusters, 75 lbs Row, 1000 m 10 Thrusters, 75 lbs
This sucked. This workout was invented by my husband, Sam. I hated it. I wanted to quit. It was hell. Rowing is something I need to work on. Thrusters just suck. Period. I got to do this in the sunshine, but this sucked. I dry heaved at the end.


SUNSHINE



Thursday, April 2, 2015

Getting Shit Done 4/2/15

The Day
Today was a great day. I got my Easter Bunny shopping done and got stuff for Mason's birthday (on Tuesday). We went out to lunch with a friend and just had a great day. Didn't get into the box today, but had Sam come up with some stuff for me to do. I did Diane (scaled) and rowed. I played around with the go pro a bunch too. Gotta figure out all the cool stuff it can do.

Just too cute!


The Food
Breakfast: Smoked Salmon. Yum
Lunch: Sloppy Joe (no bun), Iced Tea, Fries, Salted Caramel Pop Tart. (yup)

mine didn't have that caramel on top. feel a little robbed
Dinner: Shrimp and broccoli
The WOD

1. Diane: 21-15-9
Deadlift (155#)
Hand Stand Push Ups 
4:45
I can't do HSPU's. Not even a little bit.  I can't engage anything to get back up. The worst.



I love a handstand. Can do those all day long. All Day. 


The workout:



2. 10:00 Row intervals :30 sprint/ :30 easy
Rowed 2175 meters. This sucked. It was hard. I stayed in the 1:50's for the sprint.

3. 4x28 abmat sit ups
You saw the video. Gotta get that core in check and work off that gut. Bleh

Such a great day. Get out there. Lift something. Have fun.

Wednesday, April 1, 2015

Spring Break - Jealous?

So far Spring Break has been awesome. Here are some of my awesome Spring Break Happenings:

1. Bachelorette Party in DC. I stayed up dancing till 3 am. Latest I've think I have EVER stayed up!


Pre-ordered our late night pizza. We are Pros


2. Went to NYC for a few days. We went on the Staten Island Ferry, walked for days, saw everything, ate breakfast with Katie, and had dinner with Syn. The weather was great and didn't start raining until right as we were leaving. Perfect!

First subway ride
Delish Ramen
NYC street snacks
Rockefeller Center
Ferris Wheel #thuglife
4D movie at the Central Park Zoo


3. The Open is done. This was my 3rd time doing the open and the best time I've had. Each workout was "one and done", there were no tears, no regrets, and lots of laughs. I'm glad I did it and was able to be smart about it. The Open is something different for everyone. For me it's learning how to push and care without taking things too seriously. I'm not going to Regionals as an Athlete. That's ok. That doesn't take away anything I've accomplished. I'm very proud of what I've done in these 2 years of Crossfit. 

4. Signed up for a nutritional challenge that starts with body composition on April 9th through the gym. Gotta grow my muscles!

5. Beautiful weather = garage WOD today with Holly and Zach

3 rounds:
2:00 burpees
1:00 rest
2:00 max calorie row
1:00 rest
2:00 kettle bell swing
1:00 rest

score = total reps = 370



The best part? I still have half my spring break left!!!! WOOT WOOT!