Slow and Steady Wins the Race....NOT

I don't even know what to say about today. All I know is that I showed up and put the work in. I came in pretty much dead last next to two people that have injuries so that doesn't even count. Some days you have it and some days you don't...

It's funny because "they" say that many of your insecurities come from events that happened in your childhood. I don't know who follows regularly but a while back I told this story about a field day event in the 5th grade where I ran a XCountry race and I came in last and a mother of the girl that finished right before me said " that's OK honey at least you didn't come in last," which in turn at 9 years old made me feel horrible about myself...at the time I didn't know what bothered me more, the fact that I came in last and someone hurt my feelings, or I was the only kid without a parent there...let me make it clear I was NINE and I get now that my parents were working to provide a good life for me...

The point of the recap is that since that day in the 5th grade I have always had this fear of coming in last....Ultimately, do you know how ridiculous that sounds!! Who really care what place someone comes in at CROSSFIT, or a Race, or anything...it's actually pretty laughable when you think about it...oh well, I am human and have a million and one insecurities, coming in last happens to be one of them...




Running WOD
running in Crossfit....see xfit wod

Workout of the Day
Wednesday=Crossfit Delray Beach

Group Warmup:
250 M ROW
10 PUSH UPS
10 SIT UPS
10 AIR SQUATS
x 2 ROUNDS

Technique & Development: DIPS

Beginner Progression (Banded or Jumping):

DIPS @ 3011; 4-6 Reps; 5 Sets; Rest in Rotation
Working 3 Count Negative, Shoulders dip below elbow crease, Press up to full ext.

Advanced Progression: Strict & Weighted - Find 1RM Weighted Dip (Stationary)

WOD: FRAN-MENTED

3 ROUNDS:
7 THRUSTERS (95/65)
7 PULL UPS
AND FINISH WITH:
1 x 200 M RUN.

REST 2 MINUTES AND RECORD TIME.
My Time=4:48 

3 ROUNDS:
5 THRUSTERS
5 PULL UPS
AND FINISH WITH:
1 x 400 M RUN.

REST 2 MINUTES AND RECORD TIME.
My Time=12:15

3 ROUNDS:
3 THRUSTERS
3 PULL UPS
AND FINISH WITH:
1 x 800 M RUN.
My Time=22:53

  

Weight= 53lbs

**Time was on a continuously running clock

Firing Squad

Sooooo verryyyyyy soreeee! I honestly think I need to get a massage...Almost EIGHT months of my body going through this Crossfit Program! What started out as a gift became a complete lifestyle change...It's absolutely crazy how addicting this program is!!

Me and 2 other members were pulled out in front of the entire class today because apparently there is "No reason why we don't have our double unders down"...well I hate to break it to the world but I am not exactly Rocky Balboa. I am lucky to jump a single rep rope nevermind two! The truth is that I can only do Double Unders with a single in between. I didn't think that counted so I never do them doing the workout...when we were pulled out in front of everyone one member says "ughh ohhh firing squad"...it wasn't a bad thing at all. I like the pressure because it pushes me.

Running has been really good getting back into it. I am happy with my decision to start with two smaller races to get my base back. I don't feel so overwhelmed running 2 miles versus 10! My knee has been a little sore but nothing to really worry about. I just want my body back! I want to feel better and not feel like such a fatty! :-(

This Video Cracks me up of Buddy Lee doing Double Unders


Running Workout
2 miles

Workout of the Day
Tuesday=Crossfit Delray Beach

Group Warmup / Technique & Development: (10 Minutes)
A: 10 Wall Ball Shots, 10 Reverse Wall Ball Slams, 10 Mtn Climbers, 100 M Run x 2 rds

B: Burgener Warmup (lead by coach 5 reps each w/ PVC):

1. Down & Up (Speed through the middle)
2. Down & Up / Elbows High & Outside (Bar close to body)
3. Muscle Snatch (Overhead position)
4. Snatch Land (2", 4", 6") (Power receiving positions)
5. Snatch Drop (Full Squat) (Full Snatch receiving position)
6. Hang Snatch - from "Pockets" (3rd Pull)
7. Hang Snatch - from "Mid Thigh" (2nd Pull)
8. Full Snatch - from "Floor / Shins" (1st Pull / DL)

WORK SETS: SNATCH PRACTICE (20 Minutes)

A1: Snatch High Pull; Rep Sets 3, 2, 1; Rest 30 Sec;
A2: Hang Power Snatch; Rep Sets 3, 2, 1; Rest 30 Sec
A3: Full Snatch; Rep Sets 3, 2, 1; Rest in rotation / Add weight after each set as perfected.

Rotate through A1, A2, A3. There are a total of 3 Sets per Exercise. Add weight ONLY after mechanics appear sound. Work on PERFECT FORM. Advanced will work up to 90% of 1RM SNATCH.

WOD: AMRAP 15 MINUTES

5 Hang Power Snatch (95/65)
10 Box Jumps
15 Double Unders

My Rounds=7

Labor Day

All I can say is OMG for today's workout! After a weekend of ZERO sleep and taking care of essentially an in house petting zoo, I am not quite sure how I got through today's workout...

Here is where is all began!
Teams of 3 must complete the following
300 burpees, 300 Kettle Bell Swings, 300 weighted walking lunges.
Here are the rules you can NOT move on to the next exercise until the previous exercise has been completed...ohhhh snap there is always that little twist in a team wod...here is the icing on the cake!! While we are completing our death sentence we must fit in NINE Parking Garage stair runs of I believe there were 5 floors...

I was on Team FOUR BABY!!!

Tyler, Meg, Jay ...Not my most attractive moments, sorrry!!

We devise a plan on who is going to run the stairs first while the other two are doing horrible burpees.  Jay B decides he wants to run the stairs first....the stair runs came to about 3:30seconds. Next it's my turn welllll I must have had a miscommunication on my end because I went and only did one stair run while Tyler went and ran his 3!! Ohh well at this point me and Jay B are hustling doing our Burpees when Tyler finally comes back after he ran his 3...soooo of course I run back to the garage which really felt like the Empire State Building to me!!! I run my last two sets and I get back and we have 2 burpees left so I jump down and do 2!

Dreadful Burpees are done so now it's time to move on to Kettle Bell Swings, yes allll 300...We start out in the middle of the field for about 15 swings and next thing you know we are behind a tree with shade trying to not pass out because the WOD was so challenging... Jay is pouring water down out backs trying to make us feel better that we know we still have 300 walking weighted lunges to do in 95degree heat.

And NOWWWW for the Final event we have 300 Walking weighted lunges!!! I think that it was safe to say that our legs were already burning from the warmup all the way until these last 300 walking weighted lunges!
 
Did we Finish?!! Hell yeah baby!!!
 
Team 4 Time=36:30
 
End Result Pic

he's not dead; he's reflecting! LOL




Workout of the Day
Monday=Crossfit Delray Beach

Teams of 3 complete the following for TIME
300 Burpees
300 Kettle Bell Swings
300 Weighted Walking Lunges
***you must also complete 9 stairway runs amongst this workout
Team 4 Time=36:30
Tyler, Meg, Jay B
 *NOTE-I took these pictures off of facebook for Crossfit Delray Beach. No copywrite infringement intended

Not so much Rest Day

I LOVEEEE animals. I love every animal there is. If I had it my way I would work in a zoo...However, that's just it, I would work in a  zoo and then go home to my nice comfortable bed with my nice quiet pets...ohhh boy this was NOT the case this weekend!!I haven't slept since Friday!!

The Dogs will not stop barking...alll day, alll night, barking, barking, barking...The Parrots screaming, screaming, screaming.ahhhhhhh!!! LOL...I needed to go home for a few hours to take a nap and regain my patience.

Workout of the Day
REST!!! TAKE A NAP!!

The Animal Kingdom House

I am sitting for a house that I call "The Animal Kingdom House"....the owners have 4 dogs, 2 Parrots, and 2 Canaries...one of the dogs is a 3lb chi pin....let me tell you that the 3lber is the NASTIEST dog ever! She bit me!! oh well I still love her!

Today's Cross fit WOD was pretty Brutal! I LOVE Team WOD's though. It's my favorite days of the week!!

Workout of the Day
Saturday=Crossfit Delray Beach

Group Warmup: 100 M Jog, 1 Round of "Cindy", 200 M Jog, 1 Round of "Cindy", 400 M jog, 1 Round of "Cindy" (all light and not rushed. stretch out the kinks. meet your team, set up your stations and bars for the wod). Each person to do 8-10 warmup reps of Power Cleans and WBS with lighter weights.

TEAM WOD: WE NICKED THIS FROM SHORELINE CROSSFIT:) - and added a few mods.

WOD TIME DOMAIN: 25 MINUTES

TEAMS: 4 PPL (PERSONS A, B, C, & D)

PERSONS A & B from the team will run a total of 6 x 100 M Sandbag Runs. You will share the workload (and the sandbag) by having PERSON A run 100 M (50 M there, 50 M back) and hand off the sandbag to PERSON B. When you are finished, go switch with C & D.

During this time, PERSONS C & D will each be completing the following AMRAP:

5 Power cleans (135/95)

10 Wall Balls (20lb / 14lb)

C & D will write their total cumulative rounds on the board before exiting the gym to take over sandbag sprints. A & B will switch and now do the AMRAP.

Continue switching stations for 25 MINUTES total. POST: TOTAL ROUNDS of 5 power cleans, 10 wall balls.

Team 4 Total Rounds=35!! We won!!

Labor Day Weekend

It's Labor Day Weekend. I hope everyone has a safe weekend! Have fun at all of your BBQ's!!!

Workout of the Day
1.5mile run

800 Meter Sprints=Not My Friend

800 meter sprints are not my thing!! Actually, "not my thing" is an understatement...I should say that 800 meter sprints are my arch nemesis. Honestly, ever since high school I have NEVER been able to acclimate myself to them...they always seem to be very awkward for me...

I was blindsided with these 800 meters!! Here is the deal, at Crossfit today we had to run on a continuously running clock four 800meter sprints. For example, 0-8mins- run 800 meters, 8-16mins run another 800meters sooo if you ran an 800meter in 4 minutes you would have 4 minutes rest...well here is the deal in your "rest" period you have to do FIVE 135lb deadlifts...everyone's deadlift weight was different but mine was 135lbs...people like me who don't run very fast annnddd have to deadlift in between makes for a VERY short rest period! LOL....Today's running workout was not my friend!!

Workout of the Day

Wednesday=Crossfit Delray Beach

Warmup 

Today's Group Warmup and Technique & Development will be worked simultaneously during the first 20 minutes of class. First the COACH will do demos as explained below, then the class will work until warm.

A: COACH DEMONSTRATION AND SET UP

1. Review Foot Clamp and Hand Positions. Review Descending Planks.
2. Review DEADLIFT (Stance, Grip, Position)

B: CLASS WARMUP / TECH & DEVELOPMENT (ROPES & DL)

3 ROUNDS:

 250 M ROW
7 DEADLIFTS (Add weight each round, this is warmup up to working weight)
Hip Extension Stretch (Knee against wall, see K-Star video)
Quad Stretch / Hamstring Release
Calf Stretch / Ankle Rotation
25 M High Knees / 25 M Butt Kicks
1 ROPE CLIMB

Running Workout

4x800 meter run

in between each 800 meter 5reps of 135lb deadlifts

This WOD will be worked with a continuously running clock. You will start an 800 M RUN every 8 MINUTES. Record times for each of your efforts.

0:00 - 8:00 - 800 M RUN (Record time, rest until next effort)
8:00 - 16:00 - 800 M RUN
16:00 - 20:00 - 800 M RUN
20:00 - 24:00 - 800 M RUN

My Times
4:56
5:00
4:59
4:50

I was one of the slowest ones ALL day LMAO!! Ohh well those are 10min mile times and that's what I run so I accept it...