Monday:

Was rough. I didn’t sleep well and I hit the later 9am class.  This was my first class after my very first CrossFit competition the previous Saturday and I was so. very. tired.  More on the event soon, I’m still trying to get all my thoughts together for that review.

Our WOD was AMRAP for 12:

• 10 Snatches
• 10 Sumo Deadlift High Pulls
• 10 Lateral Burpees

UGH.  We had to do snatches for the competition so this was a little rough going.  Snatches are still a very weak spot for me so the weight was light at 35lbs. I got in 3 rounds + 28.  So close to getting 4 rounds but the burpees held me back.

Tuesday:

Tabata workout, 20sec work 10sec rest, for 8 rounds.

• Row for calories
• Abmat Situps
• Pushups
• Mountain Climbers

The mountain climbers got me towards the end and I had to scale those by removing the jump between switching legs.

We also worked on front squats and I worked up to an 80lb front squat!  That is my highest weight so far.  I tried for 90lbs but my legs were not having it.  I’m OK with 80 though, still a PR.

Wednesday:

All the running!  This was a combo of cardio and strength and it was a challenging workout.  I have not done a workout quite like this before and the transition was tough.  We did get a rest between running and lifting which helped.  I was the slowest in the group.  Everyone is a faster runner than I am and they all flew through their sets. I took my time with the weight sets.

• 800M Run
• 5 Min Rest
• 3×4 Back Squat
• 400M Run
• 3 Min Rest
• 3×4 Press
• 200M Run
• 2 Min Rest
• 3×4 Deadlift

I got up to 90 for the back squat.  Again due to tired legs especially after the run.  Umph!  That was tough!  I’m also still dealing with some shoulder pain so my presses weren’t so great.  I was able to do a few reps at 55lb but not many. I had to drop down to 50lb to finish out the sets.  Deadlifts, worked up to 155lb for my last set.  It was tough and my legs were rubber by this point.

Thursday:

Our workout was split into Beginner, Intermediate, and Advanced.  I did the intermediate level and I was so close to RXing this workout but had to drop the weight down to 50lb.  Boo!  So close I could taste that RX!

21-15-9-6

• Burpees
• Hang Squat Clean
• Banded Pullups

Goooooood lord.  It doesn’t look like much but it was rough.  We were told to take it slow and steady, that it wasn’t a race to be the fastest.  Good thing because wow, this was such a challenge.

I was wrecked by the end of this workout.

Friday:

I thought I was wrecked from the Thursday workout which was nothing compared to today’s workout.  Ugh.  Hero Workout White and it was so so rough.

5 Rounds:

• 3 Rope Climbs (Or 6 Rope Pulls)
• 10 Toes To Bar
• 21 Walking Lunges with 25lb held overhead
• 400m Run

35 minute time cap and I finshed at 33:03 with a seriously scaled version.   I can’t do rope climbs which is highly frustrating.  There’s some element that I’m not getting or something isn’t clicking yet with my feet and the rope because I can barely stand up on the rope.  Two girls who are brand new to the gym just learned rope climbs today and were able to do it.   *grumble*

I also cannot do toes-to-bar, I can just get my feet lifted off the ground.  And weighted walking lunges are so hard on my legs. I was able to do a few with my knees touching the ground but then had to switch and focus on getting as low as I could.

I did do the runs though!  Had to walk for a few seconds once I reached the 4th round but I’m ok with that.

Summary:

This week was challenging for me.  Some of the workouts drained me mentally and physically.  Hello, Hero Workout. But I pushed through and did the best that I could.

I’m seriously considering doing another competition in April 2017.  I need to get my butt in gear though to prepare for that.  Which means I need to run more and work on my endurance along with CrossFit moves.  I don’t want to look ridiculous.  I want to be able to complete the workouts and really push myself.  Still in the considering stage right now!

Despite being really tired and drained this week, looking back I feel good with how the week went.  I’m also proud of myself for making the Monday workout because it would have been easy to brush it off and claim that I needed another rest day.

 

 

 

I didn’t get a chance to post this last week but I did have everything already logged so I’m keeping it in for this week. Last week is first and this week follows.

Monday

This workout was rough.  I struggled with it the entire time.

• 4o0M Run
• 20 Ring Rows
• 20 Push Presses
• 20 Bent Over Rows
• 20 Front Squats
• 20 Box Step-Ups in Front Rack Position
• 20 Lateral Burpees
• 200M

I was dragging during this workout and was riding the struggle bus. It was the first time that I thought I was either going to vomit or pass out afterwards.  I went to a later class and didn’t eat beforehand so I feel like that played a huge factor. I ate well on Sunday but perhaps I didn’t eat enough that day.  But man, it was rough.  I ate as soon as I got back home from the gym but was tired and sleepy the rest of the day.

Tuesday:

Fran was the workout:

• 21-15-9
• Thrusters
• Pull Ups

Before the WOD we worked on our split jerk up to a heavy single.  I was able to work up to 75lbs for that but my arms were definitely feeling tired.

I started Fran at 55lb but eventually had to drop down to 45lb.  I could not get through the thrusters at 55lb.  UGH.  It was frustrating but I also know it’s because my arms and shoulders were fatigued from the previous day’s workout.

I did also feel a little weak during this workout so I’m adjusting my eating just a bit to see if that helps.

Wednesday:

WOD was:

• 30-20-10
• Toes-to-bar
• Wall Balls

I did t-t-b as best I could and got my feet up as high as I could.  This is a move that I feel like I could get down with some practice.  Wall balls felt solid and I’m seeing some progress with them.  It’s still a challenge for me to squat that much at one time for speed but it’s getting better.

I also did some strength today with some light squats and deadlifts.  I tried pulling 165 for deadlifts today but couldn’t get it.  I dropped down to 155 and pulled that for one but it was a shaky and tough pull.  I was also a tad light headed after.

UGH.  I’ve previously pulled 155 for 5 but today was just rough.  I left the gym super frustrated and annoyed.  I let it creep in to the rest of my day as well.  I tried not to but was not successful with that either.

Thursday:

• 4oom run x 4 then:
• 21-15-9
• Kettlebell swings
• Pushups

I did run for half and then rowed the remaining half.  I did alright during this workout but still felt very tired and fatigued. I have no clue what’s going on this week but it’s making me cranky.

Friday:

Unintentional rest day.  Started a new schedule which has me working later on Thursday evenings and I needed the sleep.

THIS WEEK

Monday:

For the strength portion we worked on front squats and I was able to squat 65lb.  I knew that I’d be doing squats later for additional strength training so I didn’t want to go too heavy.

The workout was

50-40-30-20-10

• Double Unders (Singles were 100-80-60-40-20)
• Sit-ups

x 2

I don’t have great double unders so I did singles.  However this workout, twice, sucked.  We did get a full 5 minute rest between sets but still.  That equals 300 sit-ups.  I honestly didn’t think that I would make it through this workout. We’ve done this before but only one set and I barely made it.  That took me 13:28 and that was back in December.

This took me 25:50 which includes the 5 minute rest between sets.  So minus 5 minutes, it looks like I have definitely improved on this set!  I’ll take that as a win!

Worked on strength movements and focused on strict press and cleans.

Tuesday:

Overhead squats and hanging squat cleans were the focus today.  My least favorite moves.

The workout was an ARAMP for 9:

• 20 Wall Balls
• 10 Hanging Squat Snatches
• 10 Alternating Pistols

Wednesday:

Good thing I had my running shoes handy because there was lots of running today!

• 400M Run
• 21 Kettlebell Swings
• 12 Pull ups
• x 3

I used the 25lb KB for my swings because I can do full range and get a true American style swing with that weight.  I also did banded pull-ups.  I was still the slowest person who completed this workout but I was able to do all of the runs without issue.  Running with no pain is a goal I’m still working on.

Strength session after that where I made the 165lb deadlift my bitch.  Last week I couldn’t pull it and could barely do 155lb.  I wasn’t letting that get me down this week.  I walked up to the bar telling myself that I could pull it even if it’s just for one.  I did 3.  Training was supposed to be for 5 reps but I didn’t have that much umph.  I’m ok with having completed 3 reps. Boom!

Thursday:

• 21-15-9
• Cleans
• Box Dips

I cleaned 60lbs for this workout.  The highest I can clean with good form is 75lbs so I feel good about this workout.  Maybe I could have tried for 65lbs but 60 was a good start.

I can’t do ring dips so I did box dips as a modifier.  I tried banded ring dips after class and got stuck.  Ha! So yeah, not ready for those just yet.

Friday:

Fight Gone Bad

5 stations, a minute at each station, for 3 rounds. 1 minute rest between rounds:

• Row for Calories
• Wall Balls
• Sumo Deadlift High Pulls with Kettlebell
• Box Jumps
• Push Presses

Ugh, it was rough but I pushed through.  Most people on the white board had totals up in the 200s and my total was 182.  So I wasn’t feeling all that great about my score until my coach came over to me and said I did an awesome job because I almost Rx (as prescribed) the entire workout.  The only station that I didn’t was the box jumps because I’m still at a 16in jump vs. a 20in jump.

That made me feel so much better about my workout! I didn’t even realize that I Rx’d just about everything until he mentioned it to me.  There are still a lot of moves and weight amounts that I have to modify when I do the workouts each day and my goal is to at some point be able to Rx most of the workout.  Today was one of those days and I didn’t even realize it!

Summary

Last week was horrible and this week was so much better.  These workouts definitely ebb and flow and it’s really easy to get frustrated on the weeks that aren’t going so well.  I’m trying to be better about not letting it get me down too much and to focus on progress.  I’m definitely farther along than I was when I started.  Or even a month ago.

Trying to keep my eye on the prize and not get hung up on the smaller battles.

Monday:

Was all the running:

• 800M Run
• 3 min Rest
• 400M Run
• 1:30 min Rest
• 200M Run
• 45 sec Rest
• Repeat

It took me just over 30 minutes to complete this routine. I’m still getting back into running and I’m so slow.  But I did it and my hip did alright!  A little tenderness afterwards but nothing that stuck around or impacted daily life.  Thank goodness!

I worked on strength after class and was able to pull 155lb deadlift for 5.  Whoo!  Deadlift is my strongest movement and always improves my day when I get to do them.

Tuesday:

Tabata Tuesday!

8 rounds, 20 sec work 10 sec rest:

• Pushups
• Hollow Rocks (This is what it looks like)
• Back Extensions (Supermans)
• Burpees to plate (burpee with a jump to a plate)

I didn’t think I did all that well until I put up my time with everyone elses’. I was pretty much right in with the group with made me pretty stoked.  Normally I’m the slowest (which is fine) but when I see that I’m in line with others then I know that I’m improving.

Wednesday:

Ugh this was a rough one and got to me mentally.  I tried not to let it but my score was so low and I let that get to me. Meh.

4 sets of each: 30 sec work, 30 sec hold

• Push Press – Hold is bar overhead
• Ring Row – Hold is upright position
• Pushup – Hold is in plank position
• Squat – Hold is in squat

So hard and I had to take a lot of breaks.  I was able to keep the bar overhead for each 30 seconds but had to break after that before starting push presses again.  I could not hold the squat for very long before needing to stand up. Every time a break was taken, 1 point gets subtracted from your overall total and that’s what got me in the end.  I had to take the most breaks during the squat and that ate up my total points.  Ah well.

On the upside, I did banded pullups today with only one band where I had previously been using two.  So that’s some progress!

Thursday:

Our workout consisted of two AMARPS.  It was definitely challenging!

1st AMRAP for 12:

• 7 Hang Cleans
• 7 Front Squats
• 7 Thrusters

I think I’m going to have to get some wrist wraps.  My wrists fatigue so quickly causing me to need to take breaks. I could power through more squats and thrusters but my wrists tire out easily.

2nd AMRAP for 5:

• 5 Lateral Burpees (over bar)
• 5 Evil Wheels (Like this but using a barbell instead)
• 5 Snatch High Pulls

Whew! I was sweating buckets at the end of this workout.

Friday:

DEADLIFTS! I was so excited to see this on the board!

• 5 Deadlifts @ 135lb
• 5 Handstand Pushups (That I modified)
• 1 Rope Climb (That I also modified)

135lb used to be my 1 rep max on DL and now I can do that for a workout.  Whooo!  Progress and gainz,  I can see them!

After the workout we had to carry a 55lb sandbag for 400m.  Which was much nicer than having to carry a 55lb barbell for that same distance.

This week definitely had some ups and downs and some moments when I started second guessing myself.  But I powered through and am still seeing some progress which is exactly what I want.  Slow by steady, I’m getting there.

 

Monday:

Rough night of sleep Sunday evening lead me to playing catchup all day.  I slept late and hit the 9am class.  It was all running for the workout.  I was nervous about how my hip would hold up since this would be the longest run I’ve done in months.

• 400m Jog
• 300m Sprint
• 50m Jog
• 50m Walk
• x 4

I was slow AF and my sprint was more like a faster jog but I made it through all four rounds. My hip did amazing! It was slightly sore after the workout but nothing major and was gone after a few hours.

YES! This means I’m making progress and can start doing longer runs on the weekends!

Because I went to a later class I wasn’t able to get in any additional strength training that day.

Tuesday:

Much better! I slept well and had plenty to eat to fuel me through this workout.

Cindy  AMRAP for 20

• 5 Pullups
• 10 Pushups
• 15 Squats

I did ring rows instead of pullups.  I was able to get through 4 rounds of pushups before having to switch over to being on my knees.  We were told that this workout we had to pace ourselves instead of trying to blast through the whole thing.  I ended up with 11 rounds + 19.  I was about 2-3 rounds behind everyone else.  Which is fine but maybe my pace was too slow? Perhaps I should have tried to bump that up a bit.  I’m happy with the workout and my results though. I thought for sure I would get gassed on all the squats but those are getting stronger and I’m able to do them for much longer.

Wednesday:

We worked on snatches today and I’m still plugging away at a lower weight on this one. I’m making progress though and have been able to increase weight slightly.  Increasing ladder of:

• 5 Power Snatches
• 5 Burpee Box Jumps
• 10 Power Snatches
• 10 Box Jumps
• 15 Power Snatches
• 15 Burpee Box Jumps
• 20 Power Snatches
• 20 Box Jumps

Took me 9:23 at 25lbs. Not too shabby! I was worn out by the end!

I did some light squats after the workout.  My legs and hips were so achey and tired that I could only do a few reps at 65lb before calling it quits.  My body just wasn’t having it.

Thursday:

Partner workout today, not for time, just had to grind through.

• Row 250M
• 20 KB Front Rack Walking Lunges

Then

• 20 Push Presses
• 20 Bent Over Rows

So one partner does one set and the other partner works the other set, then you switch.  In total, we had to do each set twice.  Weighted lunges are still very challenging for me.  I used 20lb kettle bells and still had trouble getting back up after lunging.  Someday I’ll be able to do weight lunges without even thinking about it.

Friday:

UGH.  I can’t even fully explain the workout because it was a crazy partner workout.  But it boils down to doing 90 reps of push presses at 50lbs and then rowing 2500m.  Yeah.  Coach told me to pick a pace and stick with it so I did just that.  I got through it, slowly, but I did it.  Wiped out.

Over all this week was just alright.  I was feeling really run down and tired the early part of the week.  Wednesday I was a wreck and thankful I had the day off.  I was feeling like such a slug this week and it was really starting to get to me mentally.

Right now I’m happy the week is done, it was a long one!

 

Training definitely has its ebbs and flows.  Sometimes you feel like you’re making progress and riding the gainz train like a pro.

Then sometimes things feel off and you feel like a slug in gym clothes.

This week I’m the slug.

I’m doing OK and I’m still seeing progress with my training.  But I’m also having A WEEK where my energy is low, sleep is being a bitch, everything hurts, and I’m riding the struggle bus.

Maybe it’s PMS related.  Maybe my body is just asking for me to take a break and slow things down.

Maybe it’s all in my head and I’m just being a wuss. And there it is, THE DOUBT.

Because an off week can just throw you for a loop and doubt starts to creep in.  I start questioning all my movements, life, and wondering if I’m on the right track.

Doubt has no place under the bar.  Confidence is what gets that bar to move.

But this week I’m second guessing everything and asking all the questions that doubt makes us ask.

Why can’t I lift XX amount yet?

Why hasn’t the scaled moved at all?

Will I ever be able to run 6 miles again?

Will I reach my goals or are they all just pointless?

And on and on and on.

I’m trying not to let it eat me up too much but you know how that goes.  My gym had a great article up today and it has helped so much.  It talks about this very thing and also talks about making sacrifices to achieve those goals. You can read it here.

This paragraph in particular is everything right now:

Just because you can’t do something today, does not mean that you won’t be able to do it one day. If you can dream it, you can achieve it.

So I’m going to keep working and keep plugging away because I have goals and I want to reach them.

Monday:

This workout was completely different from what we normally do at the gym. It consisted of a run/walk routine for different meters and it was for three rounds.

• 200m Fast Run
• 100m Walk
• 100m Fast Run
• 50m Walk
• 200m Fast Run
• 150m Walk

Since I’m still working on getting my hip strength up, I rowed instead.  During the walking part, I just rowed really slowly.  It was interesting and challenging to make sure I was at the right distance.

I did strength training after and was able to do a working set, 3×5 of 90lb squat.  It was hard and not pretty but I got it done.  I’m pretty close to being able to start the second level of strength training.  If I’m calculating right, I should be able to start that in the next few weeks.

Tuesday:

We got to work on deadlifts! We don’t do deadlifts as part of our workout too much so this was an exciting moment and I was stoked!

The workout was 21-15-9

• Deadlifts @ 125lb
• Box Jumps @ 16 inches

I might have been able to do a little heavier on deadlifts but not by much.  In total that ends up being 45 reps and I was definitely feeling it by the end.  UGH.

It wiped me out for the rest of the day, I was spent!  Was in bed by 8:30 and asleep by 9!

Wednesday:

My body was so tired and sore that I was dragging as I headed to the gym.  Of course there would be tire flips on the schedule.  Of course! Tire flips were part of the warmup today and I did them pretty well!  Though my back is pretty achy now.

Workout was 3 rounds in 21 minutes:

• 0-2min
• 200m Run + Jump Rope
• 2-3min
• Push Presses @ 55lb
• 3-4min
• Ring Rows
• 4-5min
• Hanging Squat Cleans @ 55lb
• 3min rest between rounds

My squat cleans aren’t that great but are getting better.  I’m slowly, slowly, starting to get more comfortable being under the bar.

I was able to do the workout at the prescribed weight of 55lb! I’ve been chasing that weight for a while now and was so happy to work it today!

Because I’m sore and tired, I didn’t do any strength work today.  Maybe I could have done some squats but my body was feeling pretty worn out.

Thursday:

Oh my gosh, Wednesday I was so tired, achey, and sore it was ridiculous.  I kept complaining and then telling Scott that it’s a side effect of being a badass.  I was joking.  Mostly.

I thought I would have trouble with today’s workout but once I got warmed up I was fine.  I also must have got some killer sleep Wednesday night because I woke up feeling so much better and way less achey.

Today’s workout included a 400m farmer’s carry, 35lb in each hand.  Thankfully I have a few friends in class and we were able to walk it together which made it less painful.

Workout today included Sumo Deadlift High Pulls which is a mouthful.

AMRAP for 10:

• 10 SDHP @ 65lb
• 10 Lateral Burpees over bar

I completed 4 and a half rounds.  I got one round in at 70lb for the SDHP but had to drop down to 65 for the rest. That said, 65lb is still significant weight for me and an increase.  It was tough and I had to take some rest breaks but I did it.  Working hard to get stronger everyday.  That’s the goal.

And to wear booty shorts but that’s another topic for another time!

Friday:

This workout was a tough one:

• 30sec Row
• 90sec 5 Goblet Squats and 10 Pushups

For 15 rounds.  UGH! I pushed through and got it done.  I think what helped is that I didn’t know what round I was on, I just went until coach said to stop.

This week was challenging but I’m making good progress.  I am definitely getting stronger and am able to more weight for some moves. My endurance seems to also be increasing, yeah I still have to take some breaks during the workout but not nearly as much or as long as before.

Hooray for progress!