Daily, FitFluential, Fitness, Health, Photos, Soccer, Workout Schedule

My CrossFit Journal (Year 1, week 28)

1 Comment

I don’t know why I named my weekly workout schedule “My CrossFit Journal” because sometimes I skip CrossFit for a week. Like this week for instance, I went just once to CrossFit (Thursday night) because I was so bloody sore from the insane Murphy Challenge the prior Saturday morning! My lats and biceps felt like they were going to rip right off, for days.

I came out of soccer “retirement” last Wednesday night. I was invited by my CrossFit coach to join their new co-ed team and start up in the indoor league. Let’s start with that:

______________________________________________

year 1, week 28, day one. Soccer!!!

Our first soccer game started at 10:00pm this night. I showed up to the indoor field at 9:30pm and not a soul was around! I was surprised, as I thought some people would want to warm up a bit before the game. 10 minutes later, people started slowing pouring in. We started the game a bit late because there weren’t any ref’s (nor will there ever be, in this league I don’t think – very laid back).

I forgot how fast paced men are with their foot work. I felt like I had to work extra hard to show my team what I was capable of. We ended up winning 2-0.

______________________________________________

year 1, week 28, day one

GWOD/WOD

3 Rep Max Deficit Strict HSPU
*12 minutes to establish

My CrossFit coach had a few of us practice getting up in the air for the hand stands. Apparently I was getting the hang of it pretty quickly. He then told me to stay up in the handstand for 5 seconds. I stayed up longer, which he saw. Then said for me to move forward once again and start doing the beginning of handstand push ups. SO SCARY but SO FUN!!! I ended up using 3 ab mats and just bending my arms ever so slightly. I did it a few times in a row, so it’s just now getting the depth in.

I asked my Boyfriend on Saturday afternoon if he wanted me to show him what I was capable of. I didn’t try to dip down whatsoever, but kept the handstand pose while he took a photo of me.

AMRAP 12
3 Ring Dip
6 Hollow Rocks
9 Box Jumps (30/24)

This workout was tough. I ended up using a 16″ box with a ton of weights on it to make it 24″, but it ended up being 25″ somehow. My hips were quite sore after this workout, so I decided to listen to my body and make it the last workout of my week. I did 9 complete rounds, I think. Either that or I was just finishing it up. I forget.

______________________________________________
Continue Reading

Climbing, CrossFit, FitFluential, Fitness, Health, Photos, Running, Soccer, Workout Schedule

Not-So Wordless Wednesday

3 Comments

These are MY sports. I enjoy what I do, and luckily it doesn’t ever feel like a chore. This is #MyBetter

  • Climbing: Since 1995— check out my very first belaying card (the white one was my first lead belay)!
  • Soccer: Since I can remember
  • Running: I started up “for real” in 2008/2009
  • CrossFit: Just passed my 1½ year mark
  • Hiking: whenever my boyfriend and I travel out West. 

Speaking of soccer. I’m officially coming out of soccer retirement tonight. I was invited by my CrossFit coaches to play on their new co-ed indoor soccer league this winter. Soccer is the only sport that makes me sick to my stomach nervous (besides signing up for running races), until I get on the field.

I think I’m going to hurl. We got our schedule on Monday and it’s pretty jam-packed from September-March. The reason why I get nervous with soccer, is because I know what I’m capable of, and if I don’t play to my full potential I get annoyed with myself. I know, it sounds so ridiculous and you’d think I’d get over it with time, and sometimes I do. But I haven’t played in about a year and I hope I can show my team mates how I can do, tonight.

How do you stay active?

Continue Reading

CrossFit, FitFluential, Health, Photos, Workout Schedule

My CrossFit Journal (Year 1, week 27)

1 Comment

 ______________________________________________

year 1, week 27, day one

Behind Neck Split Jerk
4-4-4-4-4-4

(source)

We moved up in weight each time we did a set. I was on my last set of weights and it ended up being 85lbs. I dropped the weight behind my back as I was lowering it down on the first go. I decided to stop then and there, it got too heavy to bring down to my shoulders. My last successful behind neck split jerk was the 5th round at 75lbs.

Then it was time for the WOD:

“Annie”
50-40-30-20-10
Double-unders
Sit-ups

I got double unders for the first time!!! We were practicing them before the WOD and I got like 6 and 7 in a row for a few go’s. I tried to do it for the WOD but I couldn’t go fast enough and I kept tripping over myself. It was just faster and easier for me to do 3x the amount of single skips. I ended up getting down to the 30’s. We only had 10 mins for it. I surprised myself and pumped out all 50 sit ups without stopping on the first round. Boom! That’s how it’s done ;)

My elbows ended up bruising pretty badly as the skipping causes some whip marks on my arms, and sometimes my butt or ankles!

______________________________________________

year 1, week 27, day two

 The Seven – Modified

Five rounds for time of:

7 Handstand push-ups diver bombers
7 Thrusters; 135/95lbs I used 50lbs
7 Knees to elbows
7 Deadlifts; 135/95lbs I used 50lbs
7 Burpees
7 Kettlebell swings; 2 pood/1.5 pood I used 16kg
7 Pull-ups

It was a tough one. I was on my forth round and completed the 7 dive bombers and 7 thrusters and the timer went off. We had a 25min time limit. So nuts.

I shamelessly took before and after pictures… in the elevator. Like I said. No shame man! No probs. Full of sweat.

Before: Happy and pumped up!  After: Tired and hungry.

______________________________________________

year 1, week 27, day three

Hang Clean:
20 Minutes to Establish 1RM

We had twenty minutes to get to our one rep max. My 1 rep max hang clean ended up being 100lbs!! LOL omg. So awesome. Tried for 105lbx three times after, and failed. So – guess I found my 1 rep max, for sure! 100lbs impressed me. Holy cow.

Example of Hang Clean (source)

AMRAP 8: (as many rounds as possible in 8 minutes)
8 Ring Dip
8 Hollow Rocks I did V-Situps instead, because my abs killed from the Annie WOD.

I completed 5 full rounds in the 8 minutes. No extras anywhere. I hate ring dips, they’re really difficult for me lol.

I tweeted this image of my biceps, again in the elevator. Hey, it’s a long ride up to my floor, and there’s a mirror. What else am I to do? ;)

I don’t know if this was a shadow from the overhead light, or if my biceps look this big naturally. Either way, I like it.

______________________________________________

year 1, week 27, day four

We started out doing 40 minutes of Yoga at CrossFit before the Murphy Challenge:

1 mile run
100 pull ups
200 push ups
300 squats
1 mile runI was surprisingly not nervous for this workout until we were all sent outside to get a run-through of the WOD. That’s when my hands started shaking.

I completed my first mile in 7:40, which I was surprised about, I thought I was going slower. I teamed up with one of my CrossFit buddies and we did the 100 pull ups with the black band, together. Taking turns doing 10 each. We flew through it, and were one of the first 7-ish people to finish.

Now, the 200 push ups were what was the most brutal part of the workout. I don’t know how people flew through them. At one point I was laying down on my stomach with my forehead resting on my hands. One of the two CrossFit coaches came over to me and asked how many I had left. “70” I said. He then said quietly “mind over matter nancy, you can do this”. This is why I love CrossFit. Those simple words, I don’t know where the energy came from, but that moment right there is when I needed it. My other CrossFit coach was doing the Murphy challenge with us.

Finally getting into the 300 squats, and another CrossFit friend came over to me. He started CrossFit the same day I did, but he was one of the first guys to finish. Speedy lil’ thing. Anyway, he saw me struggling through the squats and asked how many I had left. I said “I’m at 181!” He too, said some encouraging words to me.

Finished my squats and bursted out of the CrossFit box (it’s like a warehouse) and tried to go into a full run. Most people were finished by this time, and I shouted “Oh F&C*” except I really swore ;) My legs felt like I had just done a brick-workout. Like folks when they’re racing in triathlons, and getting off the bike is difficult going back into running. My legs felt so heavy. I just shuffled along and pounded through it.

My final time ended up being 65:13. I was really proud of it, since I’ve never done the Murphy challenge before. I passed my year and a half at CrossFit last week, so it was due time that I did this. A few people said it was a “rite of passage” for CrossFit, to complete it.

I loved it, and I’d do it again soon. Does that make me sound crazy? ;)

Continue Reading