nursnic’s BodyBlog

As if my upper body wasn’t sore enough from all the effing push ups we have done in the last two days..the owner of my affiliate decided to do Angie this morning. GGRREEAATT!!!! My chest and triceps are already soooo sore..but I did it.

"Angie"

100 pullups (all kipping)

100 situps (anchored)

100 pushups (to the deck)

100 squats

my time was 20:57..and some new hand tears! YAY! I work tonight..should feel gr8 washing my hands a hundred times per shift and putting gloves on and off..can’t wait..LOL. Ok..I am done whining. I wouldn’t have it any other way. =)

My last blog was a week ago..So..I am going to only blog a few of my workouts..and really I can’t even tell you what I did the one night I met with another trainer. All I can say is that I had already done my WOD for the day and then she punished me for another hour..I could barely walk for several days afterward. It was OSM! LOL..

Thursday 11/12

# rounds in 20 minutes

5 pullups

5 ring dips

15 situps

I got 14 rounds in..a little disappointing..my ring dips definitely slow me down even though there were only 5 of them.

I met with another trainer this day as well and I did lunges, squats, ball slams, step ups, reverse lunges, and abd work. She worked me continually for one straight hour. I seriously thought I had rhabdo..lol. I could barely walk for several days afterward. I definitely enjoyed myself.

Tuesday 11/17

rowed 2000 meters

100 pushups (all to the deck)

100 situps (anchored)

ran 1 mile

time 29:34..those pushups were brutal. I thought I would never get them done. The rabbit beat me by 4 minutes…boo

Wednesday 11/18

5 rounds of:

20 burpees

20 box jumps

time..14:57…Again a little disappointed. But going from the burpees to box jumps..holy hell..no air and legs were not cooperating to jump up at first until I got going. The rabbit beat me by more than 4 minutes..boo Damn rabbit. One of these days…I am going to kick him in the shins and trip him..LOL. He is our fastest male @ our affiliate..but GEEZ! Does he always have to be so damn fast. Even though he ALWAYS beats me..he pushes me to push myself..so its all good. =)

Later this afternoon I will meet with my trainer and work on some lifts.

So again..I didn’t go to my affiliate and had to do my workout at the gym.:(  People from my affiliate are calling me and asking me if I am still alive..LOL. My good ole crossfit family. I have got to get back in there..such motivation and caring people. Hopefully tomorrow morning I can get my butt up and get in there. The WOD I chose today was called The Paper Route..hilarious..love the name.

22 burpees in 60 seconds..if completed in that time u get a 3 minute rest if not only l minute rest (1:05) damn it!

40 box jumps 24" men/18" women in 60 seconds..if completed in that time…3 minute rest if not only l min (56 sec) woohoo!

45 air squats in 60 seconds…completed in that time..3 minute rest if not only l min (52 sec) yippee!

150 single unders in 60 seconds…completed in that time 3 minute rest if not only 1 min (54 sec)

40 jumping pullups in 60 seconds..completed in that time 3 minute rest if not only l min (56 sec)

14 situps ancored on tabata protocal..which is 8 working sets..20 seconds of work 10 seconds of rest on continual clock..(Good God! I got 14 on all 8 sets) 3 minute rest if accomplished..l minute if not

50 knees to elbows unbroken…hands not to leave bar or feet to touch the floor in 3 minutes..if not completed must do 150 knees to elbows in 4 minutes…(well I knew I would struggle with these..and I did..my grip needs much much work..and I couldn’t hang on that bar for 50 effing knees to elbows..and I didn’t get 150 in 4 minutes either…) BOO!!!!!

If you passed 5 out of 7 then you were done…if you didn’t then you had to do a timed mile..I passed but I did the mile anyway..I just didn’t time it cuz it was on the treadmill and I need to be outside for a good timed mile. This really pushed me. I was upset with my burpees cuz I was really moving..but can’t say I was surprised with my knees to elbows..yet another thing that I suck at and need to work on…always a work in progress..and as long as you keep improving then your moving in the right direction. =)

I am really getting good at my double unders. Although, It amazes me when I start getting fatigued how  hard it is to keep the rhythm..lol. I was extremely tired today..My last two shifts have killed me @ work. I felt like even though i pushed through this workout it wasn’t 100%..and my time showed it My WOD looked like this:

25 double unders

100 air squats

25 double unders

75 situps

25 double unders

50 push ups

25 double unders

25 pullups

time…14:10

then I worked on upper body strength with my trainer. I did board benching.

warm up #95/6

l board #125/3, 135/1 failed at 145..I was furious!

2 boards #130/2, 140/1, 150/1

3 boards #135/1, 145/1, 155/1

weighted pullups with a 4 second down count…#5 for 5 reps, #8 for 4 reps, #10 for 2 sets of 3

dips to chest with 3 second down count for 3 sets of 8

I could not believe how absolutely gorgeous it was here for November. Just doesn’t happen too often. I took advantage of it Sunday and after raking MANY leaves..I went to the stadium and did my stadium workout. I know anyone who reads my blogs know I do this workout a lot weather permitting. It never ceases to amaze me how this workout makes my legs and butt feel..like I couldn’t possibly get anymore blood into my muscles or they may burst. It was great to be able to do my workout outside. It was more like June than November. Anyway…it looked something like this:

Run every step, run everyother step, lunge every third step, walk the bleachers, run the bleachers, lunge the bleachers, side step each step each leg…this equals l round..I did 3 today.

Hope everyone had a great weekend and enjoyed the gr8 weather like I did.

This was my hundreth week of crossfit training and I am still so much in love with it as when I first started. I am so glad that I was introduced to this way of training. What a difference it has made from traditional training. I am very impressed with all of my accomplishments since I started my journey with crossfit. I am so much stronger..a better athlete and definitely has improved my body. I am in the best shape of my life. =)

I have been really sick but I think I am finally turning the corner..I HOPE! Here’s my week worth of training.

Tuesday I did board benching with my trainer to increase my bench press..

warm up #65/6, 95/6

3 second pause at bottom—1 board #115/4,125/3,135/2

                      
                    2 board #125/3,135/2,145/2

                      
                    3 board #135/3,145/1,155/1

ecccentric neutral grip pullups with 5 sec down count—#5/5,#5/5,#8/4,#10/3

dips chest to bar with 3 sec down count—9,7,7,7

wednesday I did 10 rounds of:

single jump rope for 30 seconds (80,76,78,78,83,89,86,76,74,80)

burpees for 30 seconds (10,8,8,8,8,9,10,9,8,8)

rest for 30 seconds

good God!!!!!

thursday…off

Friday

Double unders for warmup

progressive cleans mid thigh, above the knee, below the knee, shin, ankle…(#65/5)(85/5)(85/5)(95/5)(95/5)(95/5)..I really struggle with the heavier wt. the closer to the deck I get. It doesn’t help that I don’t have bumper weights.

slow tempo heel elevated back squats 4 seconds down..2 seconds up(#75/12)(85/10)(85/10)(85/10)..this was to help improve the strength of my VMO..which we found to be quite a weak area for me and wow did it fatigue me. I even got stuck in the bottom once. My legs were shaking..lol

snatch grip elevated stiff leg deadlift (#65/12)(75/12)(75/10)(75/10) this absolutely tore my forearms and my grip up…geez..

tomorrow I am planning to go to my affiliate..we will be doing "Hunter" in honor of the affiliate owners son whom passed away..I can’t even imagine losing a child.

Have a great weekend.

So all my symptoms came back..BOO HISS! So I decided to take today off. Yesterday’s WOD looked like this:

3 rounds of:

10 burpee pullups

20 box jumps

30 push ups

40 situps

50 double unders

time 19:48…I was trying for under 20 minutes but would have liked closer to 15 minutes. Going from the double unders to burpee pullups to box jumps was hell..seriously was trying to find some air.

I hadn’t ran any real distance for a while and it was a beautiful fall day..so I ran 1.5 miles..I forgot to time myself..but the run felt good.

Today’s WOD I did was as follows:

21,15,9 of:

wall balls #14

pullups

burpees

my time..10:40..Holy Hell I was sucking some serious wind on this WOD. There was no time for catching my breath. None. I wanted to get under 10 minutes but crap..I could not catch my wind.

I also did some progressive range cleans mid thigh, above the knee, below the knee, shin, ankle (#75/5)(85/5)(95/5)..I did some power cleans @ #95/4..my trainer couldn’t make it tonight so I thought I would atleast work on one lift today. I think my form is getting better..but I still struggle on #95 below my knees to my ankles. It would help if I had bumper plates. Oh well..

So quickly I will tell you my Workouts of the Day for the last week.

10/20/09 7,6,5,4,3,2,1 overhead squats #65 /  21,18,15,12,9,6,3 pullups…time 14:11

then I did some deadlift work with my trainer and found where my form breaks down the heavier I get..definitely got some work to do to improve that.

Took wednesday off

10/22/09 5 rounds for time of 100 double unders, 10 dumbbell swings #35..time 6:04

10/23/09 Worked on benching with my trainer..using board benching techniques then did neutral grip pullups with 5 sec down pauses and dips to the chest with 3 sec down pauses

10/24/09 Made it to the affiliate..5 rounds for time..20 situps, 15 wallballs #14, 20 kettlebell swings 1 pood..time 12:19

took sunday off

10/26/09 "Annie" 50,40,30,20,10 of double unders and situps..NEW PR..7:52

tuesday off

10/28/09 30 overhead squats #65/15 box jumps, 24 overhead squats/ 12 box jumps, 18 overhead squats/ 9 box jumps, 12 overhead squats/6 box jumps, 6 overhead squats/3 box jumps…time 13:30..geez my overhead squats were shaky today for some reason. I had to break them into sets of 6. Not sure why. My time could have been much better on this WOD.

So after my nice little sickness for one week…I feel much much better. I ended up on working out 3 days last week total but was probably the best thing for me. I didn’t make it to my affiliate again today which I was mad at myself. So again I found myself at the gym..

5 rounds of:

50 walking dumbbell lunges (I used #15, 20s were being used)

15 box jumps 20in

20 pushups

time…20:45…my goal was to do this under 20 minutes but holy hell..those lunges kicked my arse and with the box jumps following..GOOD GOD! Tomorrow will be interesting..I have to do my WOD and then meet with my trainer to work on my lifts..we will see if I can even walk in the morning..hahaha..good times..good times