No WOD this am.  Was at my first Savor the Flavor committee meeting helping raise money to benefit kiddos in the Bismarck community.  Derby practice tonight was not loving me lots.  Wiped out really good.  My pelvis bone on my lift hip is scraped up, swollen, and very bruised already.  Can't wait to see what it looks like in a few days.  Also hit my chin and nose on the same wipe out.  The nose freaked me out majorly.  We call these "derby kisses," but they really feel like derby kisses from hell!!!!!  Will be super interesting putting on my workout gear on tomorrow as I can't even touch my hip now.   Enough whining already, bring it on!!!!

Yeah!

What better a way to start the day off than with the Crossfit Total!!!!  This is absolutely one of my favorite WODs and it saddens me that it doesn't come up more.  Looks like the last time I recorded a CFT was last October.  My then score was 455.  Today was 480!  I really do think that I could have upped it a little bit more if I was feeling better.  Goal for next total is 200# BS, 95# SP, and 220 DL.  Regardless, I am pleased with my results.

For those of you unfamiliar with the CFT, here's how it goes.  You get to warm up with each lift, but only get three attempts to hit your max weight per lift.  Rest as needed.

Back squat-185#
Shoulder press-90#
Deadlift-205#

Total-480#

Hello again . . .

What a Monday!  Missed the alarm, thus making my boys and myself all late this morning-yuck.  Jetted to Crossfit for a very quick progression of shoulder presses, showered and off to a Dr. appt for my youngest.  The rest of the day was not an improvement by any means.

Surgery last week went good for most part.  I was completely drained for the rest of the week and am still feeling like dog poo.  Started another steroid today.  My sinuses suck, for lack of better words.  Decided I am going to do what I do best and push through this crap until I get it all figured out.  Having most of last week off of WODs didn't agree with me.  Not only do I not feel productive mentally, I physically hate taking time off.  Yes, yes, yes, I know that my body needs time to heal, but it's not really getting better anyhow, so what can it hurt to at least lift some everyday?  My name is missing the WOD board . . . Maybe I need a good killer WOD to expel the demons.  Yeah, that sounds great!

shoulder press
5-5-5-5-5
45-55-65-70-75 then singles to 90#

Did a few high box jumps with Julie and Austin for fun.  Austin tied his 41" height again:-)  Wed is surgery.  Praying that this will clear things up for me as I am sooooooooo sick and tired of this continual pain/headache!

No, I'm not dead . . . I just feel like it

It's been a long couple of weeks again health wise.  Having a second sinus surgery next week and trying to battle off another infection in the meantime, aka, more antibiotics.  Sooooooooooooooo very tired of this!  Didn't work out last two days and wondering if I should just lay low until surgery.  Guess it depends on how the new antibiotics work. It would be beyond horrible if I was unable to have my surgery because I was too sick.  To be determined . . .

Mondays are starting to suck!

What a horrible Monday, in pretty much all regards.  Not going to bore you with the gritty details, sorry.  Felt like crap today after an emotional Monday, so kept it nice and easy.
The wod went something like this.  With a continously runnimg clock, do one pullup and one handstand push up the first minute, two the second, three the third and so on.  Once you are unable to complete both tasks within the minute time frame, you are allowed to switch to just pullups.  You should have total completed rounds, plus the extra pull ups as your score.  I sucked.  Make 8 complete rounds and just five pullups.  My hands started to rip and I needed to breathe.  Pullups were Rx, but the HSPU were banded.

7 minutes in heaven

7 minutes in heaven
single rope skips-abmat situps
100-50
80-40
60-30
40-20
20-10

time 7:56

I barely made my time goal.  Abs were sorer than I realized.  Afterwards, I helped some fellow crossfitters work on overhead squats.  They are my favorite, but most people loathe them.  Practice makes perfect.  Whoever made up that saying was an evil genius and was most likely not liked by others.  Maybe I should clarify, if they are practicing things they dislike, then they would be friendless.  There is a long list of exercises in Crossfit that would fall into that category.  On a different note, Austin bested his old overhead squat pr by 40#!  Awesome to see and help coach.  I will be skating all weekend in preparation for derby minimum skills testing next week.  Wish me luck!  Have a great weekend!

A tough week!

3 rounds
15 squats
15 pushups
15 knees to elbow
15 walking lunges
15 back extensions

time 13:24 Rx

My body did not have any zip today.  Shoulders were really sore from lots of heavy overhead all week and just plain tired.  My lovely hubby has been gone all week and I truly am feeling like the boys and I are cursed.  Monday started with Kithe fracturing his arm and me getting a nasty derby bruise on my hip.  Tuesday was Strausser smacking his face into a bar, so a swollen and cut up cheek.  Wednesday I smacked my knuckles good on a high box jump-cut and bruised.  Thursday was Garver's turn to run head first into a corner while shopping.  He was trying to keep up with his older brother.  Bloody tooth, swollen lip, bruised nose and eyebrow.  Regardless, I texted my husband asap and asked him to be real safe.  Crossing my fingers that our injuries are done for the week.

Interesting . . .

10-8-6-4-2
deadlift    115#/75#
hang power clean
front squat
push jerk

time 13:45 Rx

This wod was interesting because it can be done two ways-as one continuous motion or broken down.  As a group we decided to try it both ways, starting off broken down and then one motion.  I ended up switching back to broken down at the sixes to gain time.  Definitely harder than it looks.  Afterwards a few of us worked on single box jumps for height starting at 24".  I made it to about 38" before I called it quits for the day.  My fellow jumpers ended at 41"-pretty awesome considering that neither of them had ever jumped higher than 24" before.  It's so fun to see what your body is capable of if you just try.

Another manic monday . . . Wish it were Sunday . . . Cause that's my funday

Usually Mondays are my friends.  They don't torment me like they do Garfield, but when you start off your Monday with you oldest son fracturing his arm . . . Thank goodness that youngings bones are flexy and it is considered a green stick or buckle fracture.  Should be a quick healing process, complete with a cast going on this Thursday.  Too bad though that our plans for swimming pool and waterpark might have to be postponed.

Mondays Wod
one round for time:
10 handstand pushups
20 wall balls 20#/14#
30 toes to bar
40 power cleans 135#/75#
50 burpees
60 sumo deadlift high pull with kettlebell 70#/44#

Time  33:28 banded hspu rest rx (massive sinus infection)  All of the movements were great and the vice was my needing breath/stamina.

Had derby practice for three hours last night.  Did off skate workout first, so lots of variations of squats, tip-toe stuff, etc.  Skated in new temporary site which, unfortunately, is more square then rectangular, so the constant left turns cramped up my back the entire night.  Yuck!  Thinking that a chiropractor visit followed by a deep massage would be wonderful! 

Tues WOD

40-30-20-10
box jumps 24"/20"
double unders
abmat situps

time 17:30 Rx

My time would have rocked if i had a double under.  I did not sub, but practiced them for this wod and yes, they sucked!  Followed up with some overhead squats.

overhead squats
3-3-3-3-3-3
75-85-95-105-110-115#  New pr for me (big smile!)

Yuck!

Spent yesterday morning in and out of Dr. offices complete with a nice morning cat scan of my sinuses.   Looks like my sinuses are all full of crap and if we can't kill it with medicine, I will be having them surgically drained.  Yuck, yuck, yuck, yuck, and one more yuck for good measure.  Going back in next week Friday to recheck.

Having said that, my goal today was just some nice easy lifting.  Nothing too complicated.  Started with some shoulder presses from 45# to 85# in set of 5-10, then switched to jerks up to 110# in sets of 5.  Started the bar with a few warm ups deadlifts at 110# then progressed upto 175#.  Was getting really dizzy after each lift and knew that I should quit.  Will be taking the weekend to relax and hopefully clear my head.  B is on vacation all of next week, so look for 8:30 and 9:30 wods from me Mon-Fri.  Have a great weekend!

Hanging in there . . .

Feeling like dog poo with this stupid sinus infection and the meds aren't doing squat!  Wanted to work on snatches today, but my foggy brain didn't like the idea.  Instead went to my tried and true overhead squat.
Worked groups of 10 from 65# -75#-85#, then some at 95# and back down again. Would have like to have done more, but I am just drained. Here are some more pics from warrior dash.  Some of me and some of the crazy costumes:-) enjoy!

5 muscle ups (sub either 15 ring rows or 15 pullups per round)
10 deadlifts 245#/165#
15 glute ham machine situps
50 yard run/100/150/200

4 rounds total with running distance increasing each time

Time 19:17 155# kipping pullups

Fun little diddy.  Breathing sucked bad today with this sinus infection.  Sucky, sucky, sucky sauce.  Felt good about my weight.  Started with 165#, but after the first few I decided that it might be in my best interest to drop a bit.  Next time.  Need to get my butt working on a muscle up.  Have been having early field trips at the studio and short on time.  For the next two months, I will work on muscle ups after each wod.  Goal is to get one nailed by the fall.

Fresh Meat!!!!!

Most of the BisMan Bombshellz Fresh Meat!  I am totally rocking what my husband called my "80's geek" outfit.  Thank you Ragstock!

Warrior Dash!

Well, maybe I should start reading the fine print!  In my mind the warrior dash was an average 5k with obstacles.  In reality, it was a 5k running up ski slopes with obstacles.  This too may have been fine if I was not in the 2 pm run (aka very, very hot ouside!).  The obstacles were so awesome!  Loved them lots.  Even some fellow runners get over the tall ones.  Poor gal became petrified at the top of the tall cargo net wall.  Regardless, it was lots of fun, I got extremely dirty, and saw lots & lots of crazy costumes.  And, I should add, that I know was to expect for next year's race.  Pictures went out of order.  Bottom one is prerace, top is very dirty right after race, second is after a hose down with fellow crime fighters and third is massive pile of dirty as hell shoes that were donated and will be cleaned and sent to third world countries.

Last week was crazy at the studio with lots of tie-dye field trips and summer camp.  Worked out every day that I was back , just didn't have time to post.  Here is a little recap. 

Tues-was completely tired from late night of driving, so basically did some shoulder presses and push presses with a few overhead squats for good measure.

Wed-worked on my overhead squats again and hit a new PR of 105#.  110# wasn't feeling my love quite yet.  Had derby practice for 2 1/2 hours that eve.  Heck of a lot of fun and a great sweat fest.  Started really nailing my trasitions.

Thurs-"Jackie"
100 m row
50 thrusters 45#
30 pullups

Time?????  -completely spaced it 

Fri-12-9-6
squat clean and jerk 135/95
muscle up (sub 21 pullups and 21 pushups per round)
Time 24:23 75# /rx subs

Sunday-Derby practice and then watched the Bombshellz and the Capital City Roller Girls bout in a mixer.

Mon -try to incerase weight per round
25 ring rows
5 squat clean and jerk-75#
20 ring rows
4 squat clean and jerk-80#
15 ring rows
3 squat clean and jerk-85#
10 ring rows
2 squat clean and jerk-90#
5 ring rows
1 squat clean and jerk-95#

Continued doing some singles up to 105#.  Again, 110# wasn't feeling the love.