Been CrossFitting, but not Posting..

Well, it has been a long time since I have posted on here, but after making it into the CrossFit gym four times a week for the past two months (with the exception of one or two crazy work weeks), I’m happy to say that my energy has increased, my recovery times are much quicker, and I look forward to hitting each workout!

Not to mention the changes in my body – I’m leaner, stronger, and faster, and people are noticing. It’s a good feeling.

My diet gets more dialled in each day, but I still allow myself more “cheats” than I probably ought to. I’m a work in progress!

So today is a rest day at my gym, but I’m going to put in a quick workout that can be done at home (with a dumbbell if you don’t have a kettlebell):

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From CrossFit Modesto:

Kettlebell Swings & Squats

6 Rounds for time:

15 Kettlebell swings

21 Squats

http://crossfitmodesto.blogspot.com/2009/01/thursadys-wod-6-rounds-of-15-kb-swings.html

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12 Days of Christmas – Modified:

This workout is performed just like the song.. first round is one push-up, second round is two burpees, one push-up, etc.

The workout is modified for my current snowed-in status, so the weights will vary depending on whatever you have available.. the majority of the exercises are body weight only.

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For Time:

1 x Push-up

2 x Burpees

3 x Squats

4 x Walking Lunges

5 x KBS

6 x Sit-ups

7 x MB Cleans

8 x TGU (4 per side)

9 x Double-Unders (substitution is 100 single skips)

10 x 1-arm DB Snatch (5 per side)

11 x Shoulder Press

12 x Mountain Climbers

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This workout should be a good start in combating the results of the holiday eating and drinking..  ;o)

Cheers!

CrossFit Games Blaster

5 Rounds for Time:

5 Deadlift (275/185 lbs)

10 Burpees

* Watch your deadlift form

* Should be short, hard, and fast

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Well, the fire-breathers in my gym were fast, but only a handful of women were able to do the heavy weight of 185lbs.. my deadlift load was 135lbs, and my time clocked in at just over 8 minutes (I wanted to get it done under 8..).

Doing heavy deadlifts during a Met Con was a new experience for me, I found I wasn’t really good at just tapping down and lifting again; two in a row max. My breathing was all over the place, and was out of sync with my bracing for the lifts.

Regardless, this was a wicked blaster of a workout.. I’m sore in all the right places, and in a good, non-injured way!

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Merry Christmas!

..Than YOUR Better..

Another great Nike commercial..

Kip Progress..

In the meantime, I found a local school playground where I could practice my Kipping pull-ups.. the cracked, bleeding skin on my hands seems to go through phases of semi-healing, but have yet to toughen up enough for me to spend as much time as I want/need to on my Kip..

WOD today is a repeat from last month, but a gooder:

WOD

4 Rounds, for time:

Run 400m

20 Burpees

I’m at Day 34 in my “100 Day Burpee Challenge”, so I am allowing the burpees from today’s WOD to count..

I’m eating clean and lean tonight, and planning my meals for the work week, hoping to notice improvements in my recovery post-workout..

Cheers!

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Inspiring Nike Commercial..

I love this commercial, it’s a great reminder that excellence in sport and fitness comes from working hard, and training day in and day out.

I’m at Day 25 of the 100-Day Burpee Challenge, and I’m happy to say that I’ve completed the burpees almost every day.. the occasional lapses in discipline were made up the day after..

As far as my nutrition goes, well, I got off to a great start but have recently suffered from a combination of too many summer barbeques and laziness in that department.. it’s amazing, though, because after I eat junk, I can feel my body craving nutrient-rich food.. I’ve noticed the difference in my training in that my energy has gone down and my recovery times have been slower.

Needless to say, it’s back on the wagon for me!

Check out this inspiring CrossFitter – “The Pie”

Cheers!

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WOD:

6 Rounds, for time:

200m Run

15 Wall Balls

15 Box Jumps

I can’t imagine doing a “full Kelly” after this one, which is apparently double everything x 5 rounds.. ugh! Some day, I will be there, I know – finishing one CrossFit workout and then ready for another hit the next day. But right now, I’m all about the bath salts.. ;o)

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Push..

Oh, my aching bones and muscles and tendons and everything in between!! After an intense workout yesterday, my body is letting me know that it’s not used to this kind of hard work!

I started off with a warm-up of Tabata Squats (wrecked my quads!), then progressed to work on the technical components of the Kipping Pull-Up (wrecked my hands!), and then Clean-and-Jerks.

My actual workout took place after all of this (after a liberal application of tape on the shredded hands), and consisted of:

3 Rounds:

21 Clean-and-Jerks (Full C&J, switching to hang-squat-cleans in the 2nd round)

400m Run

My whole body hurts today, but even as I complain about it, I know it is a good thing.. I’m sore from working hard, and from pushing my body past what I had previously thought its limits were!

If my Coach hadn’t given me such an insane workout to complete, there’s no way I would have come up with  that workout on my own! I would have set my limits much lower than what Coach did.

So.. getting results means doing CrossFit (and pushing my limits) on a regular basis.. with that in mind, it’s time for another WOD, this one is again courtesy of Eva T:

4 rounds:

Run 400m

20 Burpees

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WOD:

30 squats

30 sit-ups

30 KB swings

30 Box Jumps

30 Burpees

30 Wall Balls

Yeah, it looks easy until you get to the box jumps.. ;o)

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“Do or do not.. there is no try” ~ Yoda

WOD

5 Rounds, for time:

10 Push-Ups

10 Squats

Run 200m

(From Ski Eva T’s site)

Eva’s Blog is also on my blogroll, her site is a great resource for CrossFit workouts that don’t require equipment.

Plus, she’s in phenomenal shape, which is also an inspiration!

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..Featuring Warhawk Matt Scott

Now how’s that for inspirational! No more excuses for me in my attempts to procrastinate from day 3 of my 100 Day Burpee Challenge (okay, 3 is pretty manageable!) or from my workout of the day.

My WOD today was simple but not easy.. never let the simplicity of the CrossFit workout fool you!

WOD

3 Rounds (for time) of:

Run 800m

100 Squats

I’m staying relatively true to a Paleo/Zone hybrid diet, with small cheats here and there. The longer I eat paleo (I hear), the less I will crave the junk/sugar that I do now.. here’s hoping!

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