I snagged my tights on my calluses

It's like Donny and Marie Osmond, "I'm a little bit country, I'm a little bit rock and roll." Instead it's more like, I'm a little bit girlie, and a little bit hard ass."

So I wore a skirt and tights today. Unfortunately, my outfit didn't agree with my man hands or vice versa. It took one swipe of a callous and it was too late. Tights are now trashed.

But, I wouldn't trade my nasty hands for anything in the world!

Today's workout was a blast:

We did bar work with cleans, drop snatches and one arm snatches. The goal was high repetitions to improve efficient movement and eliminate over thinking each lift.

Thursday's Workout:

Partner work:
AMRAP 5 reps, you go your partner goes

Drop Snatch w/ 45lbs (this was a real test for my shoulder strength.)
AMRAP 5 reps, you go your partner goes

Hang Power Cleans w/ 65lbs
*This was the really fun part*

One arm Barbell Snatches: I maxed out with a strong 45lb on my Right

I was surprised that my Left shoulder hung on as long as it did. I know I did 25lbs.. I think I did 40lbs on the left, but don't hold me to that.


I am constantly surprised at what we are able to do at Crossfit. It's like we are all normal people with super human abilities. It's not that though. It's about learning how to utilize your body to move heavy weight. It's fun to learn what works and what doesn't work for your body, and it's really great when you really hit a solid lift.

My Forearms are on Fire, and my Shoulders feel like Mush

Warm Up:
Reverse Tabata L-sits

8 minutes AMRAP
3 Turkish Get Ups Left - 35lb kb
3 Turkish Get Ups Right - 35lb kb
12 Push Ups
18 Situps
Total: 2.5

Workout:
20 minutes AMRAP

30 squats
10 chins
15 Barbell Push Presses - 65lbs
20 Kettle Bell Swings - 45lb kb
Total: 4.5

I enjoyed today. I loved the warmup, but I got a fun little surprise when I went to do my pushups after the TGUs. I went pretty heavy on them, so by the time I got to the pushups my shoulds were fried. I think I did only 2.5 rounds of these, with poor pushup form.

Liked the workout.
Squats: I started with squats, because the pullup bars for short people were full
Chin-ups: Good
Push Presses: 65lbs was heavy to push press in the midst of all of the other exercises. I could bang 10 out in a row, but then I had to rest to finish off the final 5. For each round.
KB swings: Blew. 45lb KB swings are really heavy. They make my forearms burn like the sun burns my skin. The pullups only compounded this pain.

I also did a little muscle up work today before class. I am working getting up on the rings. I don't have any problems pressing from the dip position once I am there. My sticking point is transferring from under the ring to on top of the rings. I started out today doing jumping muscle ups. I can do those fine. I tried then only jumping from one foot. I was fine with doing that too. I am thinking I may try the transition without doing the kip but hanging with my elbows bent at a 90 degree angle. I'll try that tomorrow after working one or two jumping muscle ups. I have been trying the new grip on my pullups, so my palms are facing me. I don't know if it's making a difference, but I miss my old grip.

Working Overhead

Monday's Workout


Warmup

3 rounds of:
Jumping Jax 30 seconds
Squat thrust 30 seconds
Total ST's: 39

3 rounds of:
Shuffle jumps 30 seconds
Lateral barrier jump 30 seconds
Total LBJ's: 60


3 rounds of:
Dumbbell snatch left 30 seconds (25lbs)
Dumbbell snatch right 30 seconds (25lbs)
Full Squat jumps 30
Perfect Pushups 30


Didn't total.. too many numbers.







Workout:
15 minutes of work, AMRAP


8 Chins
10 Overhead squats (55lbs)
12 Box Jumps


Tabata Situps were laughable at this point...
Total: 10!




I was a little nervous about doing the OHS, since my shoulder has been touchy lately. It actually felt pretty good, so I didn't mind pushing it. I did notice that I felt more comfortable with a closer grip, but I'm not sure if the closer grip was incorrect technically.


It's actually pretty incredible to feel how much strength I have lost in my left shoulder just after resting it for 2-3 weeks. I could feel it wobbling in the OHS, while my right shoulder felt solid. I guess I need to strengthen that sucker up again. Bed time.

There's No Place Like Home

I have forgotten how silly big box gyms are! I had that strange nervous/uneasy feeling when I pulled up to my old big box gym. I hadn't been there in months. There really wasn't much need when I was going to CFOT and filling in off days or doing 2-a-days outside. I was thinking I miss CFOT as I pulled my banged up 35lb kettlebell out of my trunk and carried it inside and then up four flights of stairs. By the time I finished my last step I was wished I had climbed the steps to at Jungle's Gym and soon I'd be welcomed by Jerry as I was taking off my shoes.. but alas. That was not the case.

Sunday's Workout:

"Kettlebell Hell"

50 KB swings
40 push presses (alternating arms every 10 reps)
30 sumo deadlifts
20 snatches (alternating arms every 5 reps)
10 Turkish Getups (5 on each arm)

Total time: 13:48
My goal was to do it under 15, but I think I could do it under 12 next time. It is a total gasser and my arms are smoked.

Since the workout was so short I timed my rows.. my sad, sad rows...
400 meters 1:56
500 meters 2:20

If I prayed regularly, I might pray that the Lord would make me a faster rower, but since I don't it's kind of wrong to ask for something so silly. Maybe I should start going to church.. after a few weeks of attendance I could ask then?? Maybe I should just figure it out on my own and not include the Lord.

When Plan "A" Fails, Always Have a Plan "B"

The best plans can always fail the second they are implemented. The true test is how quickly you can assess failure and readjust for success!

Here goes...

Thursday's Workout:

10 Rounds for time:
5 pullups (stationary bar)
10 pushups
15 squats
Total 22:53

4 mile run.. didn't time, but it was about 45 minutes.

The stationary bar really slows me down. My pullups are so slow when I'm not using the again faster bar. I've been studying video about proper kip form on stationary bars. There's a nice little park up the hill from me that has great bars and I should be able to practice. I have found it is easier to keep my hands parallel on two bars, than doing pullups on one bar. It also prevents me from hitting my head on the bar behind me.

Friday Workout:
Workout aborted for two reasons...
1. In order to avoid family tension. It gets tense around family when I go exercise. Some of my family thinks I'm crazy. Others think I should forgo my workout for one day in order to spend time with family. Any suggestions??.....
2. I forgot my Kettlebell!! For those of you who don't know me well.. I forget things all the time. For example, I get dressed at work after X-fit and I forget my shoes at least once a week. If it's ot my shoes it's my clothes or something else.

So, I decided for my own sanity to take a break Friday and that means I would have to workout Saturday and Sunday. No biggie!

Saturday's Workout:
I called this workout "Plan B" or "It's freakin' cold in Baltimore too!"

10 rounds
5 pullups (stationary bar)
500 meter run (I have absolutely no sense of distance.. 500 meters sounds good, but I actually have no idea how far I ran. It took me about 420 paces running.)

4 rounds
20 seconds hold wall squat
10 seconds rest

10 dips on parallel bars

I scouted out a nice little school playground up the street from my brother's house. This afternoon (right when I felt a big family fight coming on) I threw on my running shoes and a light coat and ran up to the school. The winds were pretty bad and made running difficult, but I was happy to get out and get my heart rate going.

The plan for tomorrow... get back to Arlington fairly early and go to my favorite big box gym. I haven't been there since I started CFOT. I haven't decided whether to do KB hell or Helen? I'll decide when I get there probably. I'd really like to get my time in for Helen and get my dockwork time too. So I guess my plan for Sunday is to not really have a plan.

Cheers!

A Failure to Plan is a Plan to Fail

If I don't decide that I am working out over the Thanksgiving Holiday I won't workout.
Here's the plan:

Thursday Workout:
Out the door by 0700
Head to the playground up the hill from my house
10 rounds for time:
5 pullups
10 pushups
15 squats

4.3 mile run for time

Friday Workout:
"Kettlebell Hell"
50 KB Swings
40 KB Push Presses (Alternating Right & Left)
30 KB Sumo Deadlifts
20 KB Snatches (Alternating Right & Left)
10 KB Turkish Getups (5 Right/5 Left)

Done with 35 lb KB

Saturday Workout:
"Helen"
Three rounds for time:
Run 400 meters1
35lb Kettlebell X 21 swings
12 Pull-ups

A Workout & a Brilliant Breakfast Idea

Today's Workout

Warmup:
AMRAP
5 pullups
5 left arm push presses (20lbs/25lbs depending on what was available)
5 left arm snatches (20lbs/25lbs depending on what was available)
5 pullups
5 right arm push presses (20lbs/25lbs depending on what was available)
5 right arm snatches (20lbs/25lbs depending on what was available)

I did 4 rounds (I think)

Workout:
As many reps/calories as possible in 4 rounds
1.5 min. Row
1.5 min. OH Lunges (20lbs)
1.5 min. Wall Ball (10lbs)

Total: 302

The Brilliant Breakfast Idea.. as promised
I bring a cooler to work with me everyday. Usually, I eat cottage cheese, fruit and cinnamon for breakfast. In honor of Thanksgiving, I decided to switch it up today. I brought in 1 serving size of an egg beater, some ham and a little cheese. I mixed it all together in one of those styrofoam coffee cup that they provide at work and stuck it in the microwave. Cook it in 30 second increments so the eggs don't go wild. It takes about 1:30 to cook. Take it out.. throw in a little pepper and there you go.. a breakfast of champions in less than 5 minutes.