crlgrl’s BodyBlog

The past 3 days our crossFit work outs have been named work outs. Some of the tougher work outs are called "the girls" like hurricanes and then there are some that are called "the heroes" which are a tribute to fallen military personnel. Day 1 was Fran: 95# thrusters and pull ups, 21-15-9. My time was 7:21 using 45# BB and some of my pull ups were assisted. Day 2 was Jeremy: 95# OH squats and burpees, 21-15-9. My time was 7:23 using 35# for the OH squats. Day 3 was Michael: Run 800 meters, 50 back extensions and 50 sit-ups for 3 rounds. My time was 24:06. I’m so ready for the rest day tomorrow.

Yesterday, I finally got to meet up with the owner of the CF affiliate in a nearby town. I go back on Tuesday to start learning my Olympic lifts. I’m really excited to get started and can’t wait to actually work out with some other CFers!!!!!!

I missed 3 days of working out because I had to work three 12 hour shifts in the ER this week. Well, they were supposed to be 12 hours but every day turned into 13 or 14 hour shifts. I give props to those of you out there who work 12 hour shifts and still get in your work outs!! Saturday I went in to the gym and did one of the CF WOD’s I missed. 15 push ups, 12 ring dips (regular dips for me) and 9 push presses 45# for me..rx’d was 115#. Then I ran 3 miles on the treadmill. Last night, during the UFC fights..and BTW Anderson Silva OMG!! I pulled up the CF WOD and saw "Filthy Fifty". At first I thought, there is just no way I can do all that! But then I thought..do what you can do! I’ve come a long way since I started in April and have gotten ALOT stronger and more well rounded as an athlete!

50 box jumps, 24 inch box

50 jumping pull ups

50 kettlebell swings, 1 pood (I love that word)

50 steps of walking lunges

50 knees to elbows (had to do what I could)

50 push press 45#

50 back extensions (good mornings for me)

50 wall ball shots, 20# ball

50 burpees (OMG, this is where I bonked)

50 double unders (4x the rope for me)

36:12 alot of which was burpee time which almost turned into barfee time!! I hope after some oatmeal I can find the strength to hold the wand to wash my car!

After doing crossfit for so long it seems weird to even say arm day but that is exactly what it was. I decided, just for kicks, to go in this am and just do a traditional lifting routine. I did 35# BB curls for 4 sets and bodyweight dips for 4 sets (back to back). Next 2 exercises were 20# hammer curls and seated over head DB press with 35# for 4 sets. Should have gone up to 40 but my triceps always get so sore that I thought I better not push it esp. since it has been so long. Last set was standing D-bar cable curls and 1 handed D-bar press down until failure on both. Tonight I rode my mountain bike, just in town, for 13 miles.

I was at Wal Mart today and my son started trying to throw condom boxes in the cart (like he always does) but I noticed the a row of intimacy items one of which was sugar free cherry flavored intimacy gel. All kinds of thoughts went through my head about this stuff..like is there someone out there counting the calories from there intimacy gel and how much is a serving? Is there a low carb version or fat free? And most of all WHY??

I did CF last night after driving round trip 6 hours to take my son to wrestling camp. So, as you can imagine it wasn’t too energetic. It was L-pull ups and HSPU’s neither of which I can do. Today was run 400 meters do 5 squats for 4 or 5 rounds. I made up my own WOD today and I will do todays tomorrow. Today I did 5 rounds of 90# DL’s x10, 20 squats, 45# BB thrusters x10, 20 GHextensions and 10 GHSU’s. Then I ran 3 miles on the treadmill.

The crossfit games were Saturday and we got to do the same WOD’s that the participants did. We did 3 different work outs spaced at least 4 hours apart and were allowed to do them in any order we like. I just did them the way they were posted. First off was a CF classic, Fran, pull ups followed by thrusters 21-15-9. My time on this one was 9 minutes. My pull ups are getting better and better, with less and less of them being assisted. I think when I learn to kip my pull up numbers will go up and my time will go down. After showering and eating ALOT and going to get groceries (which always puts me in a rage anyway). I went to the gym for the second WOD. My husband went too, to walk on the treadmill and 9 minutes later we were outta there! I came very close to puking on this one. 5 deadlifts and 10 burpees with an overhead clap for 5 rounds. Awww, #3!! Run..up hill…a steep hill…for 1/2 mile. Being that I happen to have the tallest hill in the world right in my back yard I had no excuses. So after another shower and change of clothes and more eating off WE went. Yeah, I said we. Martin decided to go too and run as much as he could, which turned out to be quite a bit. OK enough about him and back to me. (: I ran the 1/2 mile in 11 minutes. It felt so funny because, I was moving slower than stank off a cow patty on a humid August day. Of course my mile run time on a flat track isn’t that great either. It felt good just to complete all 3 WOD’s even though alot of the games participants times were 9 minutes for all 3. Sunday I rode my bike and cheered HARD for my girl IronFrogPrincess. Yesterday I did the WOD for Sunday, which was 30 hang clean squat presses. I started out with 40# but after donking myself in the chin I decided I might need to go up in weight! Ended with only 50#. My presses are the limiting factor here..I guess my delts need alot of work. Then I ran on the treadmill for 4 miles. Running on the treadmill is WAY EASIER than actually running!! I think CF should make a rule that says you have to double your running time if it’s on a treadmill. Anyway, I wanted to do the 4 miles in under 30 minutes and was doing pretty good but the last mile needed to push up the speed to make my little goal. I’m really huffing and puffing and the little boy that sits at the desk decides this would be a great time to clean the bikes..right in front of the fan…that is blowing on me..the person huffing and puffing on the treadmill. Needless to say I inhaled a large amount of chemicals as my fan sucked them right outta the air before it could even think of hitting the bikes and I started coughing and coughing and coughing! I had to turn the treadmill way down and jump off and cough some more. I thought I was going to drop a lung right there. And what did the little boy that sits at the desk do? Run over and say "I’m so sorry!" Let me finish running your mile for you! No…he kept spraying, until I got enough air to say, "You’re killing me with the spray there!" Then he says, "oh." Teenagers!! Today is another great WOD (and, yes, you did sense cyber-sarcasm) 100 pull ups, push ups, sit ups and air squats. Thank goodness I get to go to work for 12 hours tomorrow and rest!! (: