1/09/09

So Today is day 3 of the squat pain from the squat ladder ... usually for me the 2nd and 3rd days are the worst and after that no pain. Lately I feel like I have been flinging myself towards things in order to avoid walking because that hurts. Like If I need to sit on the couch I fling my self towards it to avoid walking ..hahaha I still love Squats!

Anyways I walked in this morning to the 6am class and Andy was asking if we were feeling pain from the squats and we were all, “Yes…it hurts lets do some stretches”...so we do stretches and Andy comments that we should do remedial training, and I was like ok cool that probably means that we are going to work out our arms, abs, back…etc..my thoughts were WRONG :(

Instead after the warmup Andy writes 4 yes 4 rounds of 500m rowing sprints all while smiling from ear to ear! I told him after class that I wanted to read his workout log today…it’s not fun rowing with the squat pain legs. So after round 2 I felt like I need Pukie for the first time ever…I asked Tanya to bring it closer because I felt I was going to hurl mid row… luckily it did not happen… This was hard and every stroke really hurt my legs as rowing is all legs and man I felt at the end like I was hit with a large truck…I almost need Pukie again at the end but Alyssa made Pukie go away by applying some pressure on one of my arm pressure points (Thanks Ayssa).

Overall for the workout I started out ok strong. I think I would have done better if I did not hurt so bad, but by the end of the workout I actually had improved from my second and third rounds.

Now I can’t walk…Thanks Andy!

Warmup (x3)
12 GHD situps
8 windmills (15#)
30 lateral bridges
5 dead hang pullups (purple band)

Workout
4x 500m rowing sprints with 2-3 min. rest between each sprint
1 = 2:04.5
2 = 2:15.3
3 = 2:13.8
4 = 2:13.3

1/08/09

Rest Day

01/07/08

OMG! I loved today’s squat ladder. So much fun! I know I may receive strongly worded letters about my next request but, can we do this every week   (I know if your reading this you may feel like vomiting right now but whatever…I LOVE SQUATS!... so there). I felt very good because I have been really practicing getting better and faster at my squats with my Gymboss by doing Tabatha squat drills and it’s really paying off so I am super excited!

Did the first 10 rounds overhead squats, second 10 front squats and the 10 back squats.

Total 30 rounds

I literally stop not because of time but because I got really dizzy I might have been able to squeak one more round out but man that would have really been pushing it. I know that tomorrow my quads will be hurting and my arms too, but great workout! I felt the burn!

01/06/08

REST DAY

01/05/08

REST DAY

01/4/08

Santa Monica Stairs

10 rounds (10 up/10 down)

01/03/09

Topanga steady uphill 7.1 mile incline hike with Jennifer Fader.

I took Jen with me to one of my favorite hiking spots in Topanga. It’s very remote and way off the beaten path, but beautiful. I’m sure that Jen will post pictures on Facebook.

01/2/09

Fight Gone Bad

Ahhhh!!! What a way to start a new year…This is the workout I fear!! I saw the setup when I walked in to the gym and I instantly knew FBG and I think I screamed a little on the inside and out. I did not get the same numbers that I have gotten on FGB in the past but I think it’s just because of the holidays or at least that is what I am putting the blame on ...hahahah

Total- 173

01/01/09

HAPPY NEW YEAR

REST DAY !!

12/31/08

Santa Monica Stairs

10 times up and down
The stairs are hard and by the time I am done I am just pouring sweat.

12/30/08

Santa Monica Stairs
2 times running fast up and down (almost died…seriously almost died)
8 times walking up the stairs

After the stairs my legs would not stop shaking. I had to walk around a bit afterward to regain the ability to drive back home.

4 mile walk with my 3 dogs.

12/29/08

5 mile run and 100 Double Unders

This run in particular was no fun. I literally felt like I had to force one leg in front of the other.
I can’t wait until the GYM re-opens !!!! I am finding that it is very difficult at times for me to workout by myself. I know how to push my self but a ticking time and other people really help me out, but the good news is that I am getting some stuff done.

12/28/08

8 Mile Run and a 5 mile uphill hike in Topanga

12/24/08

“Cindy”
Complete as many rounds as possible in 20 minutes of
10 sit- ups
10 push-ups
15 squats

Total 15 Rounds

Fader and I did this workout together. I have this area behind my apartment that is really big and great for workouts so Fader and I created a GYM. We had a lot of fun and while we where starting to workout it started to rain so we just continued with our rounds…It was great!

I decided that before the new year started I would remember to post my work outs in hopes of being more diligent about it…It does help me in the long term I know that and yet I fail horrible at posting. I posted as many workout as I could.

12/23/08

AMRAP IN 20 MINS
15 Burpees
10 Pullups
5 Handstand pushups

Total Rounds 5

12/22/08

Warmup
10 OH squats
10 Snatch Balance
10 Snatch

Workout - Snatch working up to a 1 max rep. Tana and I were partnered up together and we decided to work on our snatches by completing more reps at a lower weight

9 rounds (reps/ weight) (9/22, 9/22, 9/22, 6/32, 6/32, 6/32, 4/32, 4/42, 4/42)

12/19/08

Warm-up 3x
10 GHD Back Extensions
15 Windmills (20 lbs)
10 Wall Squats
15 Ab Mat Situps

Workout
3x Rounds for Time
400m Run
500 m Row
100 Double Unders

Time 30:19(I managed only 65 Double Unders per round) I need to work on my double unders because I was a diaster with them on that day.

12/17/08

With a partner – My partner was Denise. She was awesome!
Hang Power Clean ladder - 45#

With a continuously running clock and between you and your partner, do one hang power clean the first minute, two hang power cleans the second minute, three hang power cleans the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Total 23 + 22 Total 298

12/12/08

Workout
400m Run
21-18-15-12-9
Box Jumps (20)
KB Swings (16 Kg)
Wall Ball (14 lb)

Total - 20/16/14 - 29:30 (I was so sick that day but I still decided that I should work out in hopes that I could sweat out my cold. It did not work :(

It’s been a while since I wrote on this. I have been sick for a while still trucking along though except for the coughing that does not seem to go away. Anways being sick sucks and as I slowly adjust back to my routine I’m not going to lie I having trouble. It’s like take a vacation and it almost feels like my muscles feel like they atrophied…i know I’m being overly dramtic but in my head that’s what it feels like.

7/22/08
For Today’s workout we did Fran and Jackie’s ugly baby the Franackie
1000m Row
50 Thrusters (42 pound bar)
45 pull ups (purple band and half way through added a mini black band)

Time:17:48

After this workout I was annoyed with myself only because I know I could have done better, but I am still trying to recover from this awful cold I got…still have to keep sweating the bad stuff away.

7/19/08 CrossFit at the Beach
Agility Run w/ T- course
2x Balance Beam Walk/ Run
1 Rope Climb
2nd Part
3x Rounds of Uphill Running
20 situps

I brought my friend George to try CrossFit. It was fun. This was the first time that I could actually convince one of my friends to join me as most of my friends think that Cross fit is scary and too intense. I am glad that one of them finally decided to give it a try.

I meant to write my workout yesterday but I’ve been working a lot lately and I forgot so here it goes:

Yesterday’s workout was tuff too many pull-ups, actually I appreciated them more just because it was good practice for me. Today my arms and butt hurt ...hahaha

Today’s Workout
For Time:
21 Overhead Squats - 95 pounds, men; 65 pounds, women
3 Pull-ups
18 Overhead Squats
6 Pull-ups
15 Overhead Squats
9 Pull-ups
12 Overhead Squats
12 Pull-ups
9 Overhead Squats
15 Pull-ups
6 Overhead Squats
18 Pull-ups
3 Overhead Squats
21 Pull-ups

Time: 24:10

This week went by fast and honestly I only got one workout this week because of my schedule. I did however some how squeeze in some surfing. Hey at least I gave it my all on this workout and that’s all that I can really ask from myself. Man I was tired after this one.

  Today Workout

2 min on and 1 min Rest x2
Dumb Bell Thrusters 30/20 (20 lb. for each hand)
Situps   69/71
Kettle Ball Swings 35/38 (16 Kilos)

It’s Friday and I played hookie from work today so I could go surfing for a couple of hours.  I ended up having to go to work but only for 3 hours hours before I faked sick so I could do the “Lucy” workout. I love my job but sometimes I just want to stay home sleep longer and do my own thing…you know.

I made it to the 5:30pm class today. I wanted to do the workout but most importantly I wanted to give a Hug to Andy and show my respect and love to our wonderful doggie Lucy. :(
It was emotionally hard because I have dogs too and I understood the emotions that Andy was feeling and I just wanted to go there and show my support.

The workout was HARD!!! I came to dislike the 400m Broad Jump more then Burpees. The workout kicked my butt but I’m glad that I made it to the class. When I would get tired during the workout I would just say this is for Lucy and I kept going. I hope we continue to do this workout in Lucy’s honor.

“Lucy”
For time:
400m Run
40 Burpees
400m Skip
40 Squat Cleans – (50 lbs)
400m Broad Jump
40 Sumo Deadlift High Pulls – (Used the Blue Kettle Ball)
400m Run
40 Dips (used the mini black band)

Time 32:55

Gas prices are high and that sucks so I for the past two weeks I have been biking it to the gym.
I do live just a couple of blocks away. When I bike it down to the gym it takes like seriously 3 min (it is all down hill) but then I get to class and get my butt kicked by the workout and slowly take the hills back and sometimes after some workouts I have to walk my bike back (That 3 min ride turns to 15 mins with the hills). Maybe I’ll see more bikes along the wall then cars soon ....at the rate of gas prices going up I hope you join me.

Today’s Workout
50 sit ups
50 push ups
50 sit ups
50 walking lunges
50 sit ups
50 BURPEES (AHHHHH)
50 sit ups

Time:15:04

wait we are not done then Tabatha squats- Total 20
(I guess Becca forgot the 50 Burpees that we had earlier, but thanks my Butt has never looked better- haha)

I started at Petranek Fitness about 5 months ago. I am having such an amazing experience here. I decided that it was about time to start logging in my workouts past my book, you know so maybe I could have a little more accountability about what I was doing. I have not created a food log yet…I don’t know if I like that accountability hahahaha I guess that’s my next step.

Today’s Workout
3 rounds for time of:
50 Sit-ups
35 Thrusters, men (I used 20 lbs weights for each hand)
20 Pull-ups