Love this!!  Way to go ladies!

Tabata something else
20 seconds of work 10 seconds of rest, 8 cycles per exercise, 16 minutes total
pullups-48
pushups-54
situps -101
squats-90
total 293

Not too bad considering this was the second time this week that I did this wod.  Loic didn't want to do it alone.  A girls gotta do what a girls gotta do, I guesss. 

A little bit of this, a little bit of that . . .

deadlifts
1-1-1-1-1-1-1
115#-135#-155#-175#-185#-195#

Not even close to my pr, but will chalk that up to soreness all over my body and the fact that I haven't done heavy deadlifts for months.

weighted kipping pullups
3-3-3-3-3
+10#/+15#/+20#/+25#/+30#

Last pullups left my shoulders all raw from the vest movement.  This was the first time that I have ever worn a weighted vest and maybe should have spent some more time adjusting tighter.    Live n learn!

Tabata Something Else

Tabata intervals of 20 seconds of work, ten seconds of rest, 8 rounds total for each exercise.  Total wod is 16 minutes.

pullups-25 in two rounds, hand felt crappy and I didn't need another tear so quickly so I did some jumping p/u -no count overall
pushups-59
situps-102
squats-101
total -262 w/o pullups

If I would have followed through with the pullups, it would have been a descent #. 

Going to "fresh meat" meeting on Wednesday night for BisMan Bombshells.  Can't wait!!!!!!

25 lunge steps
20 pullups
50 box jumps 20"
20 double unders
25 ring dips
20 knees to elbows
30 kettlebell swings 70/53#
30 situps
20 hang squat cleans 35/25#
25 back extensions
30 wall balls 20/14#
15 burpees

Time 27:15 53# kb, 30#db

Nice wod.  Would have liked it more if my knees and calves could move.  The box jumps and double unders did not bode well with my stiffness from the run yesterday.  Hopefully, it will help loosen things up a bit.  Didn't know the women's rx for the hang squat cleans at the time, so went with the 30#.  Need to work on my ring dips.  The band needs to go bye-bye.  If you haven't checked out Crossfit One World's website, please do.  Freddy Camacho is knowledgeable and hilarious.  Sorta like this sweet pic.  Guess that I have never tried carrying my husband, but carry my boys all the time.  Maybe have to try.

Happy Easter!

What a beautiful day for a run!  The snow has melted, the birds are chirping and I am hoping that spring is here to stay.  In preparation for my half marathon next month, I decided to go for a nice 10 mile run today.  It was my usual route to my studio (2.5 miles one way) on Century Ave, then heading to Kohls over the interstate and all the way back to 33rd on Divide.  Total was 9.89 miles.  It felt wonderful!  Kept the pace that suites me the whole way with three pit stops for hydration.  There is just something sorta magical about a nice long run by yourself.  Listening to my music, out in nature, just letting the thoughts flow.  On the downside, my knees felt like crap after I awoke from my nap on the couch this afternoon.  Time for the double "I's"-Ibuprofen and Ice!

What motivates you?

Hammer
5 rounds 135#/95#
5 power cleans
10 front squats
5 push jerks
20 pull ups

Sometimes you know that the wod will just not go the way you like.  Today was that day.  My throat was horrible right off the bat this morning when I woke up and just got worse during the wod.  Truthfully, I really enjoyed this wod, especially the lifts.  Working on power cleans and snatches this week has inspired a new level of determination in me to practice them more.  I made it through two rounds, plus the power cleans at 85# before enough was enough.  Breathing is sometimes more important.  This leads me to the question of the day . . . what motivates you?

Myself, I pink puffy heart love to listen to my pop music when I run and work out.  The beats are great to keep a rhythm and I when I'm down and out, the music brings me back to life.  Granted, I like it loud, loud, loud.  Nothing better than loud music when your lifting.  Other motivators include challenges.  Not so much for time (not really at all since I am slower, but that may change after my surgery), but for what I can do with my body.  It is awesome to post a killer weight on the board, Rx rocks, and I am so open to trying new movements.  Pretty much every time I had tried something new, with a little practice, I have got it.  Muscle ups are on the board next for me.  Just gotta do it.  It is also great to get feedback, both good and bad, in order to grow.  It doesn't have to be lovey dovey, it can be blunt, as long as it help me, great!  Oh, and I can't forget to mention how much it helps when you're doing a nice heavy lift to have someone screaming at you to get your ass down and back up. Totally works every time.  Speaking of time, most of the lovely Crossfitters that I work out are very motivated by time.  Others are motivated by friends, aka workout buddies.  This works well as long as you both are committed to come regardless of if the other one can.  
I can officially say that even though I have not ran further that 8'ish miles at once, I will finish the half marathon in May and I am not one bit worried about it.  When I look back to where I was when I started almost two years ago to now, I honestly get goose bumps thinking about where I will be after two more years.  Crossfit is wonderful.  It challenges those who want a challenge and makes them hungry for more.

Nice

open wod #5
20 min amrap
5 power cleans 145#/105#
10 toes to bar
15 wall balls 20#/14#

Made 6 rounds plus the power cleans at 85# everything else was rx.  Pretty sure you are sick of hearing this, but these movements killed my throat.  A little under six weeks until surgery.  Wall balls felt good at 14#.  B just purchased that weight of medicine ball recently, before all of us gals where using the 12#.  My balance is so much better with them than in the past.  For this to make sense, I should clarify that my ceramic studio shares a wall with our Crossfit gym and therefore, we do free-standing wall balls instead of throwing them up against a wall. Takes a little more coordination to keep your toss straight above your head and catch it the same way.  Here is a pic of some of my fellow crossfitters on wall balls.  We're currently petitioning to have synchronized wall balls added to the next summer Olympics line up of events:-)

You go girl!

snatch
1-1-1-1-1-1-1
35-45-55-65-70-75-80#

Good practice with the snatch today.  Getting better everytime we do them.  Practice, practice, practice . . Also worked more on free standing handstand a bit.  Trying to let me hand tears heal a bit more.

press
2-2-2-2-2-2-2-2-2-2
45-50-55-60-65-70-75-77-77-77 (had a few singles in there at 77#)

Loic was commenting on how my one shoulder is higher than the other for the presses.  As you can see it also shows in the above overhead squat.  After having three lovely boys, my hips tend to not stay in place like they should and it in turn affects the rest of my balance.  Good for my Chiropractor, but not so good for me.  What you do for your kids!  Still snowing here and starting to get really peeved.   Don't get me wrong, I love the snow and it is beautiful, but when you are preparing for the longest run that you have ever done and hate treadmills, it puts a damper on your outdoor running.

Almost forgot . . .

Checked out one of the local roller derby leagues Sunday afternoon.  Pretty excited to go to their "fresh meat" session later this month.  The team is called the Bismarck Bombshells and they have a sweet pin-up girl logo. And really, who doesn't want to be called a bombshell?   Working on my derby name now.  Lots of options that could work with my personality and interests.  I won't be in town because I will be running the Fargo half marathon, but if you're around on the 21st of May, go check out their bout at the Bobcats arena.  Fun!!!!!http://www.facebook.com/home.php#!/bismanbombshellz

Sunday, April 17th

Team wod
12 min total
tabata intervals of 20 seconds work, 10 seconds rest
calorie row
burpees
situps
rest station

Fast, furious, and felt it today!


Monday, April 18th

3 rounds
100 m run
50 pushups
100 m run
50 squats
100 m run
50 situps
100 m run
50 back extensions

Not a great day.  I was utterly drained and didn't push it past the second round.  Need to stay healthy before my surgery and tried listening to my body's cues of rest needed.  Mom would be proud, even though it sorta makes me feel shitty that I didn't finish.  Double edged sword.

Food for thought . . .

Sitting on the couch this am, recovering from our fun night last at the MMA fight, and watching a newer food show (think it's called outrageous food).  As I am watching this woman cook up a hamburger that is about six inches tall, I start thinking about what we like to watch as Americans and why. If you really think about it, these shows are glorifying the unhealthy foods that have our nation's obesity levels soaring.  I an not knocking cooking at all.  It is a very creative outlet.  It's the pig out foods that are like five servings in one, that bug me.  Bigger is not always better and, in general, our culture doesn't know when to stop.  It absolutely kills me to see childhood obesity.  As an adult, I can watch these shows and know that when I do eat these generally unhealthy foods, that it is in moderation.  For my children, I would guess that seeing these huge portions on tv makes it look normal and ok.  It is my job as a parent to, of course, teach them healthy eating habits.  The problem is that I don't think this happens often enough because the parents themselves are eating horrible and think that's it's normal. Sad that our standards for ourselves have lowered and we are raising our children to perpetuate the cycle.  Just my two cents.  

Friday, April 15th
Lynne
5 rounds of max reps for:
body weight bench press
pullups

Score: 115 at 65#

Bench press very rarely comes up in wods, so I'm not quite as strong in this lift.  I went for a lighter weight in order to achieve higher reps. The pull ups were kipping with my hand wrapped somewhat over my torn callous.  Stung and sucked.  Practiced free-standing handstands more and then muscle ups.  The muscle ups were not the greatest of ideas after the wod as my shoulders were tired.

10 rounds
10 kettlebell swings 53/35
5 pull ups
10 push ups
15 air squats
time: 26:39? Rx

The kettlebell motion killed my breathing and then my callous tore.  Ugh! I truly wanted to stop so many times today, but did not, and instead had to take lots of breathing breaks.  Loic and I finished the day off with 200m of walking lunges.  The wind was sorta crappy outside and cold, aka, not good for throat.  Working on keeping my legs together and toes pointed during kipping.  My buddy Loic thinks that I need a taller bar so I don't have to worry about my legs clearing.  Will give it a try next week.  Only downfall is that those bars are wider.  On a different note, tomorrow is not only tax day, but also the release of Harry Potter & the Deathly Hallows Part I DVD release.  Super excited to say the least.  Going to go to MMA fight at Bismarck Civic Center this Saturday night with my hubby and fellow Crossfitters.  Sure to be fun!

Day one-help deliver a baby, day two-burpees baby!

No wod on Tuesday while I helped deliver my best friend's new baby girl.  Seriously, if you have not seen a child being born in person, you should.  It's magical!  I held a leg and was one of the first people in this world to meet my new niece.  Very blessed to be part of such a special moment.  Thanks Sara & Dave!

Wed., April 13th

open wod 3
10 min amrap
60 bar facing burpees
30 over head squats 120#
10 muscle ups

I knew that the burpees would kill my breathing, so I opted to finish wod not for time.  Proud to say that my burpee form was spot on (I asked).  I did OHS at 65# and subbed the muscle ups for 30 pullups (kipping) and 30 ring dips (purple band).  It has been a bit since I did OHS, so they felt off.  Will try to cycle them in with some other lifts after the wods.

Fight went really bad!

Fight Gone Bad

1 minute at each station, 3 rounds.  Each rep counts as one, each colorie counts as one.  Score is total reps.  Rest one minute inbetween rounds.

calorie row
box jumps 20"
sumo deadlift high pull bar 75/55#
push press 75/55#
wall ball 20/14

Score:  196 Rx

What a crappy wod for me.  I absolutely couldn't get my breath and ended up working half and resting half of each station.  My new favorite saying must be "oh, well," because it comes out of my mouth a lot.  Visualizing this July, after my surgery, able to breathe and redeem myself.  It was pretty to cool to see the very first wod at Crossfit Bismarck was FGB.  B has a pic of it posted.  Here is a pic B took of me running yesterday.  Hair is getting longer . . .

Run, Forest, run!

What to do, oh, what to do on a blustery, spring afternoon?  Well the obvious answer is run, of course.  Met up with my fellow Crossfitters for a run.  Ran the 10k.  First two miles absolutely sucked!  Totally had blood in my throat and had difficulty breathing.  Then, it got better and stayed, for the most part, better.  Afterwards I felt good so I drove home and did another 2.5 mile loop around my usual Sleepy Hollow  route.  Walked the last 200m up the big hill as a cool down.  Need to mapquest a route out with the correct mileage that I need to prep for the half.  Nice Pic of a fellow Crossfitter.  She looks amazing!  Great inspiration.

A rough day for breathing

45#/30#
run 1 mile
30 one arm sq. clean/thrusters
run 800m
20 one arm sq. clean/thrusters
run 400 m
10 one arm sq. clean/thrusters

time 29:06 Rx

Today was a very hard day for my breathing.  I was like a fast breathing, wheezing old machine.  Sounded and felt like dog doo pretty much.  Big thanks goes out to my buddy Loic who came back and did the last run and cleans with me after finishing his own wod.  The countdown is on for surgery day and I will be utterly devastated if it does not make these issues go away.  Less than two months to go.  BTW-check out the awesome photo.  Maybe will have to try this at CF Bismarck . . .

21-15-9
handstand push ups
ring dips
push ups

time 13:46

Ok, so Loic challenged me today to get to a harder level on my hspu, which is great.  Decided to still band the hspu but use the parallettes so my push up is deeper.  This was the first time I had tried using the parallettes and it felt really odd.  Was able to do 15 then had to ditch the parallettes.  It's a start.  It also killed my time.  Oh well.  My ring dips were banded.  Need to wean off the bands  . . . need to get stronger.  Getting there.

Today's challenge was one handed deadhang pullups.  This was also a first.  How Loic showed me was the bicep curl pullup position with one hand on the bar and the other hand around that hand's wrist.  Surprised myself completely when I did one with each arm.  On the down side, I grabbed my wrist so hard during the pullup that it hurt and bruised a little.  I bruise easily.  I enjoy the daily challenge game.

crossfit open wod 3

5 min amrap
squat clean and jerk

40 reps 65#

Also practiced my freestanding hand stands.  Was able to get up and stay up for a few seconds multiple times.  Took a few steps once in awhile.  Really fun, but hard on the wrists.

A new record!

Today was round two of the box jump challenge.  Last week hit 32 1/2" and today cleared 36".  Nice improvement, if I do say so myself.  Unfortunately, I pysched myself out on the 37".  Another day I guess.  Loic hit 52" and failed at 53".  It is crazy seeing him jump that tall.  Very cool.

Diane
21-15-9
deadlifts 225#/155#
handstand pushups

time 8:43 155# and banded hspu

Had to call him out!

5 rnds
400 m run
5 backsquats 135#

time 22:23

It was a lovely chilly ND morning, just begging us to run outside.  My dear friend Loic was trying to opt for the warmer treadmill option for the wod and we just couldn't have that.  It only took one little word and, even better, only the first & last letters of the word to get his butt outside.  It was worth is when he thanked my later.  Good job Loic!  Onto me.  Even though backsquats are one of my favs, they do not agree with my running shoes.  The balance is just off enough to irritate me and make a relatively easy weight for me, hard.  Enough whining already!  Worked more on my handstands and was able to get up, stay steady, and take a few steps.  But just barely.  Lots more work to do there.  I think that tomorrow is box jump challenge for Loic and I.  Should be fun.

Nice to be outside

Went for a run to my studio and back, over five miles total.  Little chilly, but completely gorgeous outside. This is why I love to run outside-to connect with nature and clear my head.  Saw lots of geese flying north.  North Dakota is starting to come out of hybernation and we all can't wait for the snow to go away.  It's been a long winter.

CrossFit Games History Reebok Commercial by Roadside

Couldn't help myself. Great Promo for Crossfit!

CrossFit Games 2011 - Workout 11.1 Demo, Laurie Galassi

Um, yeah . . . she kicked ass on this wod! Enough said.

10 min amrap
30 double unders (sub is 12" box jump)
15 power snatch 75/55

Made 2 rounds complete plus the jumps and 10 snatches at 53#.  Didn't think to add the extra two pounds to the girl bar.  Oh well.  Thought this one was sorta an angry wod with the power snatches.  Sounds like the snow is supposed to come again on Sunday, so I for sure will be getting my run in tomorrow am.  Just waiting for the snow to melt, gone, bye-bye.  That will be a happy day!