Monday, August 9, 2010

Workout at home

30 minutes elliptical machine

Wednesday, August 4, 2010

1:00 pm class w Andy

Split Jerk

5-3-1-1-1-1-1

45-65-75-75-80-80-80

Tuesday, August 3, 2010

Workout on my own

1 mile run - 9:30
PVC practice - OH squats shoulder stretches
500 single jump ropes on balcony

Monday, August 2, 2010

6:30 pm class w Stanwyck

ANGIE (70 %)

70 pullups (purple + black)
70 situps
70 pushups (knees)
70 squats

16:54

July 30, 2010

6:30 pm class w Jonesey

Back Squat x 3
85 - 90 - 95

AMRAP 7 minutes

65 single jumps
8 dips (purple band)

6 1/2 rounds

July 27, 2010

1pm class with Jen S.

Warmup

3x
10 good mornings
10 pistols
10 situps

AMRAP

7 deadlifts
11 m run
14 pistols (to 20 inch box)
21 double unders
11 m run

2 1/3 rounds

Friday, July 23, 2010

1pm class
Stanwyck

Warmup:
800 m run
Snatch practice - 15# bar

Nancy w 15# bar - I also call Nancy the “workout that made me cry” and that was with a 45# bar over 2 years ago. It still makes me want to cry.

18:15

Wednesday, July 21, 2010

1pm Wednesday
Andy

Warmup:

3x
max reps pushups (CF games style)
cobra hold (30 seconds)
30 lateral bridges (15 each side)

800 m run

50-40-30-20-10 box jumps (used 12 inch box)
10-20-30-40-50 spider to crab - wha????? my brain had a lot of trouble telling my body how to do these!

800 m run

32:56 (note - I did not complete the last round of 50 spider to crabs)

Wednesday, July 14, 2010

5:30 Beg Class - Jonesey

AMRAP 10 minutes

12# kb swings
(total for points)
10 cleans
100 kb swings

points:

1 - kb jerk
2 -kb clean
3 - kb swing

320 points total

Monday, July 19, 2010

Rest day - toothache day!

A nagging toothache finally reached “defcon 5” yesterday -need to get a root canal this morning. Booooo!

Friday, July 16, 2010

Amazing kayak ride with my husband! We bought a tandem cobra kayak in May - at first I was skeptical -when would I go?? how would I ride this thing with a baby to watch? But then I realized I just needed to schedule our rides in - we have a regular babysitter now - 3 hours a week and we’re launching right from the Marina - which is our “front yard.” Really perfect summer day activity. I’m really looking to totally taking advantage of this summer since I am on “summer vacation” from work.

We launched from the dock, went out past the breakwater and headed North. My husband taught me how to launch and land from the ocean and navigate the sets of waves - NOT something I would feel safe doing if he wasn’t a seasoned surfer - totally fun!!!

All in - about 2 hours of straight paddling plus an hour of launch/land drills and 10 minutes for us to chomp down turkey burgers we brought with us.

I am a sunblock FREAK but really blew it on this one and forgot that my wetsuit is actually SHORTS - forgot to put sublock on my legs so from mid thigh down I am a LOBSTER - forgot how much sunburn sucks - and of course, looks ridiculous!

Delts and arms are burning this morning…

Wednesday, July 14, 2010

Back Squats - 5/5/5/5 - 22# bar for all with Dustin

then

AMRAP 10 minutes (but felt like an hour!)
total score 320

3 points - kb swing/snatch
2 points - kb clearn
1 point - kb jerk

I completed 100 kb swings (12#) and 10 kb cleans.

I love these short really hard WODS - and love to tell people who walk on treadmills for hours on end about how well they work!

Monday, July 12, 2010

1pm Beg/Int Class w Becca

New crossfitters - if you’re not recording each and every workout you are missing out!

Today demonstrates (for me) exactly why.

Baseline - 6:23 (10 weeks post baby)

Prior Baseline times

FIRST CROSSFIT WORKOUT

Baseline 6.06.2007 - 8:30
Baseline 6.03.2008 - 5:26
Baseline 6.11.2009 - 5:23

Sooo. this just shows that I shouldn’t be tooo worried since I still beat my “crossfit virgin” time.

Then Grace w split jerks = 15# bar only

Friday, July 9, 2010

OK, I need to dedicate this post to my husband Alan who I am so grateful for in my life! Besides being a kick ass hair stylist he’s also a painter and so has been working at home and completely supportive of my desire to work out 3x a week and voluntarily takes over baby duties while I’m at class. I realized today I probably am taking this completely for granted - so wanted to make sure I realize how great this is ! Having this summer off (my extended hiatus from work) is really something that’s very special and so it would be easy to let it fly by - so I guess this is me stopping to smell the roses…

20 minutes
200 double unders (Rx 500)
3 burpees on minute count (Rx 5)

I really only do ONE lame du at a time so need to focus on this and practice (add to the list). I completed 141 (did 3 burpees) out of 200 (scaled from 500).

I rushed to get home ....baby taking a nap, lunch all prepared for me. Wow!

Thursday, July 8, 2010

DOH! I showed up for class today at 1pm. Only problem is that there IS NO CLASS at 1pm on Thursdays…not yet anyway. Oh well - still working on what day of the week it is.

Went home and worked out at our building’s gym and walked with Amelia for 30 minutes instead.

Baby update: Amelia will be 10 weeks old on Saturday! I learn something new every day with her and she certainly does too. I have resumed doing some form of exercise daily and CF 3x a week - which will change slightly when I go back to work at the end of August.

Congrats to both CFLA ladies Norma and Emily on the birth of their sons. 2 more crossfit moms - woo hoo!