Monday 11-7-11 got beat today welcome back Silvio

WELCOME back SILVIO! ( he kicked my you know what today!)


Just to say the main coach has been out for a little while and today was his 1st day back and this was no joke. he came hard and fierce!
What a difficult day! More than ever. I threw up after just a part of the warm up.
So here's what we did:

Warm up: 

1. 1 lap (1/3 mile)
2. 10 burpees
3. 15 pushups
4. 15 air squats
5. 15 mountain climbers
6. 15 jump squats
7. 300 single jump rope (this is where the deed happened, had to excuse myself) 

That was just the warm up! I was dead! that was about 35 - 40 min for the warm up.

Now for part 1 of the WOD (SWOD)

Part 1 SWOD:

 deadlift 10-10-5-5 ( 60-90 %) I did 65lbs/10 reps, 85lbs/5 reps, 105lbs/5 reps, 115lbs/5 reps

Part 2 WOD:

10-9-8-7-6-5-4-3-2-1

1. box jump( 36″/24″) jumping on a box isn't as simple as you think try jumping it 55 time with running in between
2. 100 m run (I think we did more, he adjusted our route, down the ally and back up the stairs and down and back to the box jumps)

Just to let you know how it was,  10 box jumps, then run 100meters, back to 9 box jumps then run 100 meters, 8 box jumps run 100 meters, etc. 

I finished in 15 min 37 sec. 

I think that is enough for now.. WHEW

Chow chow for now!

check it out! http://crossfitfortressmiami.com/

Thursday 11-3-11

I didn't work out Monday, Tuesday or Wednesday cause my other half was sick and couldn't leave the baby with him so I only got 1 workout in this week. Hey things happen...... What can you do. Just go with the flow right

Warm up:

1. Jump rope 2min
2. Double unders 2 min
3. shoulder stretches with PVC

GWOD: 

1. 2 min amrap bar muscle ups (scales do chest 2 bar, on rings to beginners, or any other scale like strict pull ups) these were so hard, I don't remember how many I did, but it wasn't many. I have battle scars to prove it.
2. 2 min break

From my arms rubbing against the rings. Still raw the next day, it looked like I was tied up or something. That took some explaining.

SWOD: 2 min shoulder to over head (Rx185/135) /i did 25 reps of 35 lbs (no way 135lbs)

WOD: 2 miles run

Do you know how awful running is? Well my 2 mile run made me think about it A LOT!  I did it in 21 min and 1 sec. Not to shabby for me anyway. 

See my time 21:01

I was beat! I felt like up chucking, but I didn't.

DONE!! I was dead tired I fell asleep Immediately when I got home

Chow chow for now

http://crossfitfortressmiami.com/

2 days WED & THUR

Wednesday 10/26/11
honestly I do not remember everything, I was hurting & I thought I messed up my shoulders so I didn't even think about blogging, but here is what I recall.


Warm up
run 1 lap & I know more, but can't remember

WOD #1

1. 7 min amrap (as many reps as possible) I could only do 3 reps since I hurt my shoulder
2. 6 shoulder to over head (135/ 95) Unfortunately I hurt my shoulder on the first set so I couldn't do any more of these
3. 3 inverted burpees    Like these. lay on ur back & roll up then a handstand & back down
4. 100 m run                   running ..... WHATEVER!! I do it cause I have to

WOD # 2  yes thats right a second WOD!

1. 50 deadlift (135/95)         Nice one
2. 100 push ups              had to do modified pushups standing and doing on a box
3. 15 min cap               I didn't count my time since I had to modify it so much

Tough WOD. I was disappointed in myself.....

Tuesday 10/25/11

Today was a little bit better.


Warm-up

1. 1/3 of a mile run
2. 2 min hang on bar with legs above waist
3. 2 min v-ups

2 sets of this


GWOD

1. 3 snatch
2. 5 handstand push ups ( me knees on box)
3. 7 boxjumps

7 reps


Done

                                 GWOD                       My time is at the very bottom 9min 40 sec


really not much to say about today. I did it. That's the important thing. Wait I can say I ran the lap and didn't feel like I was going to die. The 1st time I felt like dying.. now I made it without stopping so there is an achievement!!!


Yea ME!


Chow chow for now

Todays workout.... HELL! I think it is always though. Can't move

HaHa


Warm up for the day 

1. run 1 lap 1/3 of a mile
2. high knees
3. butt kicks
4. over  shoulders and back with pvc

WOD (workout of the day)

1. 100 pull ups
2. 100 kettle balls
3. 100 double under with jump rope or 300 single jumps
4. 100 over head squats with bar (only 45 lbs still recovering)

TIme 30.29

My thighs began cramping instantly with the squats. On 10 I was saying to myself how many more?? 

I thought I was in pain the other day.......  NO today I am in PAIN!

Walking up the stairs at home TORTURE!!!

Walking back down the stairs cause I always forget something down stairs MORE TORTURE!!!

Squatting to give the baby a bath...... CRYING IN PAIN!!!

getting up from the floor in the bathroom from giving a bath. WHAT!!! I CAN'T FOCUS TO MUCH PAIN!

picking up the baby IMPOSSIBLE!!

I chose to do this because of what??

Oh yes I remember to feel good......... hmmmmmmmm

Oh the pain it hurts, but I know it won't be like this forever........

Until tomorrow 

Chow chow for now

2nd day of real classes

Yeah well what can I say..... 
I cannot move my arms above my shoulders. I am in so much pain right now. My legs hurt, my back hurts, my arms hurt a little but mostly my shoulders are killing me. It hurts to turn the steering wheel to drive. It hurts to grab my purse out of the passenger seat to get out of my car. It HURTS to MOVE! 
Just to let you know, I am not a sweater, I rarely sweat for any reason, but over there I have sweat dripping off my nose and thru my clothes. It is so tough, but I know it is soooo WORTH IT!


Thankfully we have IBUPROFEN......


Todays warm-up

1. high knees
2. butt kicks
3. running/jogging sideways
4. running/jogging backwards
5. running sprints to some black car down the street and back 3 times. 
6. Moving inside to continue the warm-up. 
7. Hanging from the bar with knees to chest for a count of 120
8. 21 Pull ups I think
9. 30 presses on the hanging rings (or something like that) 

I still don't know the names of all these moves. 


WOD

1. 21 box jumps 
2. 21 shoulder presses
3. 21 butterfly sit-ups
4. 15 box jumps
5. 15 shoulder presses
6. 15 butterfly sit-ups
7. 9 box jumps 
8. 9 shoulder presses
9. 9 butterfly sit-ups.             

The END!

No pictures today, I forgot to get some. Too tired too.

Chow chow for now

First Real day post 101 training

First thought........ WHAT THE HELL WAS THAT!!!
I didn't work out yesterday cause I got home really late from work, but I think today made up for it

This is what the WOD (workout if the day) was.

Warm up

1. 5min jump roap
2. 2 min double unders (jump roap) - couldn't do one. I tried, but how do you do that??
3. cleans with PVC pipe
4. some other stretch with pvc pipe (cat scratch I don't know) LOL
5. Cleans with 45 lbs - 12 reps, 9 reps, 6 reps. ( I thought I would never complete it.

That was just the warm up!!!    WHAT!!

REAL DEAL

1. 800 meters run/jog   or in my case a bit of dragging at times IN THE RAIN
2. 15 burpies               not to bad
3. 25 pull ups               almost flew off the bar with the bands 
4. 56 push ups             after pull ups??? are you serious
5. 75 air squats            ass on the floor - SUPER HARD
6. 400 meter run          my legs didn't want to move. left em inside the gym
7. 75 air squats            I think I was numb don't remember much of that 
8. 50 push ups             Again I love that floor... at least my face did
9. 25 pull ups              numb, but didn't fly off this time 
10. 15 burpees              HATE burpees 
11. 800 meter run, jog walk, crawl or drag your body to the end.

That is a work out !!!  Running in the rain!!!   :O

I couldn't lift my arms at he end. I asked some guy can I go, he said "I don't know I just got here". I was so disoriented after that. Thats what I get for joining CROSSFIT!

Chow chow for now!