My kids refused to take a nap this afternoon, so I had to resort to working out this evening after everyone went to bed.
So I couldn't do the CFHQ WOD because the cleans would be kind of noisy and I'm working out in my living room. I picked the WOD from Next Generation CrossFit of 150 KB swings for time.
Warm up of Samson Stretch, squats, situps, pushups.
150 KB Swings for time.
05:40
10 lb KB
All were unbroken, although I was fighting it to keep them unbroken. I lost count so I might of done an extra 10 swings.
Thursday, January 29, 2009
Wednesday, January 28, 2009
Wednesday 10/28/09
Today's main site WOD was Thrusters - 1,1,1,1,1,1,1
My warm up was
3 rounds
Samson stretch
15 squats
20 situps
10 knee pushups
plus 15 more situps to total 75 situps.
My pushups felt easier, and I could really hold a decent plank position during the full ROM
I've never done thrusters before so I just worked on form.
Warmed up with PVC front squats, and then PVC thrusters.
Moved up to an unweighted 45 lb bar, did more warm up thrusters to work on form.
Then did 3 rounds of 7 thrusters.
My form was decent. I need to really work on getting stronger in a front squat so I don't "go soft" at the bottom and lose my drive.
My wrists are also sore, and it's probably because they are not used to this posistion.
My warm up was
3 rounds
Samson stretch
15 squats
20 situps
10 knee pushups
plus 15 more situps to total 75 situps.
My pushups felt easier, and I could really hold a decent plank position during the full ROM
I've never done thrusters before so I just worked on form.
Warmed up with PVC front squats, and then PVC thrusters.
Moved up to an unweighted 45 lb bar, did more warm up thrusters to work on form.
Then did 3 rounds of 7 thrusters.
My form was decent. I need to really work on getting stronger in a front squat so I don't "go soft" at the bottom and lose my drive.
My wrists are also sore, and it's probably because they are not used to this posistion.
Monday, January 26, 2009
Monday 01/26/09
I didn't get my workout done at home. I did try, but it didn't happen.
I tried to do the back extentions on my stability ball, and using a weighted barbell on some jack stands to hook my feet under. It didn't work to well because the jack stands kept sliding on the slick floor, which caused me to roll off the ball. I'm sure it would of looked amusing to someone... but it wasn't amusing to me.
So Jerimiah took me to CF Tulsa this evening.
Did warm up of
500M row
10 squats
10 PVC OH squats
10 pvc push presses
10 pullups (black band)
10 pvc deadlifts
I did a scaled version of today's WOD
15 AB Mat situps
12 GHD Back Ext.
7:32
We obviously scaled it too much because it was pretty easy, and I didn't have to break up any of the sets.
If anyone else out there is getting a wintery blast tonight, stay warm and be careful wherever you go!
I tried to do the back extentions on my stability ball, and using a weighted barbell on some jack stands to hook my feet under. It didn't work to well because the jack stands kept sliding on the slick floor, which caused me to roll off the ball. I'm sure it would of looked amusing to someone... but it wasn't amusing to me.
So Jerimiah took me to CF Tulsa this evening.
Did warm up of
500M row
10 squats
10 PVC OH squats
10 pvc push presses
10 pullups (black band)
10 pvc deadlifts
I did a scaled version of today's WOD
15 AB Mat situps
12 GHD Back Ext.
7:32
We obviously scaled it too much because it was pretty easy, and I didn't have to break up any of the sets.
If anyone else out there is getting a wintery blast tonight, stay warm and be careful wherever you go!
Saturday, January 24, 2009
Saturday 01/24/09
CrossFit Total
Back Squat 125 lbs
Shoulder press - 55lbs. Tried 60 lbs but failed
Deadlift - 160lbs
Total - 340lbs
This is the first time I've ever done a back squat and it was really awkward. I spent a lot of time practicing dumping the bar before I tried any heavy weights.
My weight today was 178lbs.
Back Squat 125 lbs
Shoulder press - 55lbs. Tried 60 lbs but failed
Deadlift - 160lbs
Total - 340lbs
This is the first time I've ever done a back squat and it was really awkward. I spent a lot of time practicing dumping the bar before I tried any heavy weights.
My weight today was 178lbs.
Friday, January 23, 2009
Friday 01/22/09
Today I did the main site WOD from yesterday, but modified it because I never did overhead lunges before, and I still can't do very many push ups.
My warm up was:
400M walk/run
40 air squats
30 situps
20 pushups
Workout:
Overhead lunges with PVC length of our mobile home, about 60 ft.
knee pushups, 20 first round, 10 rounds 2-5
5 rounds
CrossFit in my back yard.
Angela
Tulsa, OK
My warm up was:
400M walk/run
40 air squats
30 situps
20 pushups
Workout:
Overhead lunges with PVC length of our mobile home, about 60 ft.
knee pushups, 20 first round, 10 rounds 2-5
5 rounds
CrossFit in my back yard.
Angela
Tulsa, OK
Wednesday, January 21, 2009
Just bragging on my hubby!
I just had to post this to brag!
Jerimiah wrote an article and it was accepted to the CF Affilliate blog. It was posted today and you can read it here: "Building the Fire Breather" by Jerimiah Childress.
Jerimiah wrote an article and it was accepted to the CF Affilliate blog. It was posted today and you can read it here: "Building the Fire Breather" by Jerimiah Childress.
Tuesday, January 20, 2009
Tuesday 01/20/09
Workout:
Warmup -
Baseline WO from CrossFit Tulsa
Run 400 M
40 squats
30 situps
20 pushups (subbed knee pushups)
10 pullups (subbed ring rows)
15 KB dl
15 KB swings
15 KB one arm swings each arm
15 KB presses each arm
WOD adapted from CrossFit ATM
10 PVC OHS
20 situps
5 45 lb Push Press
Did 2 rounds.
I intended on going 4 rounds, but the baby woke up. Also I had to get the other girls showered and ready to leave, and I only had 40 minutes left to do so.
Warmup -
Baseline WO from CrossFit Tulsa
Run 400 M
40 squats
30 situps
20 pushups (subbed knee pushups)
10 pullups (subbed ring rows)
15 KB dl
15 KB swings
15 KB one arm swings each arm
15 KB presses each arm
WOD adapted from CrossFit ATM
10 PVC OHS
20 situps
5 45 lb Push Press
Did 2 rounds.
I intended on going 4 rounds, but the baby woke up. Also I had to get the other girls showered and ready to leave, and I only had 40 minutes left to do so.
Monday, January 19, 2009
Thursday, January 15, 2009
Thursday 01/15/09
Food:
Breakfast - 3 eggs scrambled, 1/3 cup oatmeal, 1 cup black bean salsa
Lunch - Leftover meatballs, peas, spinach salad
Snack - 2 oz cheese, 6 almonds, 1 orange
Dinner - 1 very small salad with cheese
Snack - 1 cup yogurt and 1 cup mixed fruit
Workout:
Row 250 m
7 pullups
12 pushups
AMRAP in 20 minutes
4 full rounds, plus 250 M row and 7 pullups
Black band and knee pushups
I'm weak and didn't do very well.
But I'm here, I'm working, and I'm getting stronger.
Only the strong survive.
Breakfast - 3 eggs scrambled, 1/3 cup oatmeal, 1 cup black bean salsa
Lunch - Leftover meatballs, peas, spinach salad
Snack - 2 oz cheese, 6 almonds, 1 orange
Dinner - 1 very small salad with cheese
Snack - 1 cup yogurt and 1 cup mixed fruit
Workout:
Row 250 m
7 pullups
12 pushups
AMRAP in 20 minutes
4 full rounds, plus 250 M row and 7 pullups
Black band and knee pushups
I'm weak and didn't do very well.
But I'm here, I'm working, and I'm getting stronger.
Only the strong survive.
Wednesday, January 14, 2009
Wednesday 01/14/09
Food:
Breakfast - 3 eggs, 1 cup black bean salsa
Lunch - 4 oz salmon, spinach, ranch dressing, carrot sticks
Snack - 2 oz cheese, 6 almonds
Dinner - 10 meatballs, baby peas, spinach
Snack - 1 cup yogurt, 1 cup strawberries, 3 almonds
Late night 3 am snack - 1/3 of 1 Twix bar
Workout:
Warmup
Run 400 M
Then 2 rounds of
20 squats
10 KB deadlift
10 KB swing
10 KB swing each arm
20 situps
Push Press
21, 15, 9
45 lb
My grip was not very strong, so I stayed with just the 45 lb bar.
20 squats
20 situps
Breakfast - 3 eggs, 1 cup black bean salsa
Lunch - 4 oz salmon, spinach, ranch dressing, carrot sticks
Snack - 2 oz cheese, 6 almonds
Dinner - 10 meatballs, baby peas, spinach
Snack - 1 cup yogurt, 1 cup strawberries, 3 almonds
Late night 3 am snack - 1/3 of 1 Twix bar
Workout:
Warmup
Run 400 M
Then 2 rounds of
20 squats
10 KB deadlift
10 KB swing
10 KB swing each arm
20 situps
Push Press
21, 15, 9
45 lb
My grip was not very strong, so I stayed with just the 45 lb bar.
20 squats
20 situps
Sunday, January 11, 2009
Saturday 01/10/09
Saturday was a real challenge for my food plan. Although I think I did pretty well, I didn't stick to it completely, so I checked "no" on my accountability form for the CrossFit Santa Cruz accountability challenge.
It was a very long and challenging day.
I got up early and made an emergency trip to the grocery store for diapers and other food things. Then I came home, dropped off the groceries and headed out the door.
I joined the Guts Girls Get Fit club, and they started Saturday morning. I didn't plan on doing anything as far as working out, because I was working a double Saturday, but I figured what they were doing wouldn't be too strenuous so I joined in.
The leader is a class instructor at Aspen Fitness, and she made up a "10 in 10" workout that was a mixture of Turbo Jam, Tae Bo, bands, and ab work. I only stayed and did the first 30 minutes, and then left to come home and get ready for work. It deffinately wasn't "CrossFit", but it was fun to be with some friends from church.
The real challenge came at work. I had planned on eating my usual snack of broccoli and cheese but we got busy right away so I didn't get to. I wasn't able to sit down and eat until about 3, and of course I was hungry most of that time.
It's pretty common to have some extra food from mess ups or guests changing their order after somethings already been cooking. In that case it's left to the side for the servers to have, and everybody usually takes a few bites. Well yesterday we had a lot more mess ups than usual. So there was a lot more food available to snack from, I was hungry from not eating before the shift, and it's such an ingrained habit to snack. I caught myself quite a few times getting a bite here and there. I think I got about 2-3 boneless wings, some fries, and a bite of a dessert. But at least I caught myself and after a bite or so and stopped, and not ate the whole thing.
I got a chance to eat a small snack about 3, and finally got a break about 4:30. When I finally got a chance to sit down, what I brought for my lunch wasn't appetizing so I ordered a Chicken, Bacon Cheese, sandwich. I ate all of the sandwich, but I didn't eat the fries.
Food:
Breakfast - 3 eggs, 1 orange
Lunch -
Snack - Late snack of 2 oz cheese, 1 cup strawberries, 1/2 cup blueberries
Dinner - Chicken, Bacon, Cheese from Applebee's. No fries
And of course the various nibbles of whatever else I snacked on during the shift.
Workout:
Guts Girls Get Fit Club "10 in 10" workout. Only did the first 30 min and then had to leave.
It was a very long and challenging day.
I got up early and made an emergency trip to the grocery store for diapers and other food things. Then I came home, dropped off the groceries and headed out the door.
I joined the Guts Girls Get Fit club, and they started Saturday morning. I didn't plan on doing anything as far as working out, because I was working a double Saturday, but I figured what they were doing wouldn't be too strenuous so I joined in.
The leader is a class instructor at Aspen Fitness, and she made up a "10 in 10" workout that was a mixture of Turbo Jam, Tae Bo, bands, and ab work. I only stayed and did the first 30 minutes, and then left to come home and get ready for work. It deffinately wasn't "CrossFit", but it was fun to be with some friends from church.
The real challenge came at work. I had planned on eating my usual snack of broccoli and cheese but we got busy right away so I didn't get to. I wasn't able to sit down and eat until about 3, and of course I was hungry most of that time.
It's pretty common to have some extra food from mess ups or guests changing their order after somethings already been cooking. In that case it's left to the side for the servers to have, and everybody usually takes a few bites. Well yesterday we had a lot more mess ups than usual. So there was a lot more food available to snack from, I was hungry from not eating before the shift, and it's such an ingrained habit to snack. I caught myself quite a few times getting a bite here and there. I think I got about 2-3 boneless wings, some fries, and a bite of a dessert. But at least I caught myself and after a bite or so and stopped, and not ate the whole thing.
I got a chance to eat a small snack about 3, and finally got a break about 4:30. When I finally got a chance to sit down, what I brought for my lunch wasn't appetizing so I ordered a Chicken, Bacon Cheese, sandwich. I ate all of the sandwich, but I didn't eat the fries.
Food:
Breakfast - 3 eggs, 1 orange
Lunch -
Snack - Late snack of 2 oz cheese, 1 cup strawberries, 1/2 cup blueberries
Dinner - Chicken, Bacon, Cheese from Applebee's. No fries
And of course the various nibbles of whatever else I snacked on during the shift.
Workout:
Guts Girls Get Fit Club "10 in 10" workout. Only did the first 30 min and then had to leave.
Friday, January 9, 2009
Friday 01/09/09
Food:
I was at my moms today helping her with her housework. It's really hard to stay on track when your not in your own home. My mom's house is filled with crap... mainly chocolate and candy. Everytime I opened a kitchen cabinet today the crap just kept falling out of the cabinet. It's like the chocolate kept jumping out onto the cabinet begging me to eat it. I eventually started throwing the stuff away. It really made my mom mad, but at least I didn't eat it.
Breakfast - 2 eggs scrambled with 2 slices cheese, glass of milk.
Lunch - Canned ravioli and canned chicken veggie noodle soup. No it wasn't a balanced lunch, and within the hour I was really groggy and couldn't focus on what I was doing. Wow...
Snack - 2 oz cheese, 1 cup strawberries, 1/2 blueberries, 6 almonds
Dinner - Salmon patties, peas, corn, and spinach salad
Snack - 2 HB eggs and 1 orange
Workout:
Run 400 M
Walk 400 M for an active rest
4 rounds untimed
I wasn't sure what I could do since I was at my mom's and didn't have anything with me... so I started thinking that I should do something I really hate doing. I hate running, so I made myself run just so I could get over it....
I felt tired after my last run, but after I had a shower and got cleaned up I felt really good. I probably could of done some more.
I was at my moms today helping her with her housework. It's really hard to stay on track when your not in your own home. My mom's house is filled with crap... mainly chocolate and candy. Everytime I opened a kitchen cabinet today the crap just kept falling out of the cabinet. It's like the chocolate kept jumping out onto the cabinet begging me to eat it. I eventually started throwing the stuff away. It really made my mom mad, but at least I didn't eat it.
Breakfast - 2 eggs scrambled with 2 slices cheese, glass of milk.
Lunch - Canned ravioli and canned chicken veggie noodle soup. No it wasn't a balanced lunch, and within the hour I was really groggy and couldn't focus on what I was doing. Wow...
Snack - 2 oz cheese, 1 cup strawberries, 1/2 blueberries, 6 almonds
Dinner - Salmon patties, peas, corn, and spinach salad
Snack - 2 HB eggs and 1 orange
Workout:
Run 400 M
Walk 400 M for an active rest
4 rounds untimed
I wasn't sure what I could do since I was at my mom's and didn't have anything with me... so I started thinking that I should do something I really hate doing. I hate running, so I made myself run just so I could get over it....
I felt tired after my last run, but after I had a shower and got cleaned up I felt really good. I probably could of done some more.
Wednesday, January 7, 2009
Wednesday 01/07/09
Food: Blew my food plan...
Had 2 cups chocolate milk before breakfast.
Breakfast - 2 eggs.
Lunch - 3 oz tuna with mayo, carrot sticks
Snack - Cheese with peanut butter and crackers
Dinner - 4 oz ground turkey with cilantro and steamed broccoli
Workout:
Warm up
20 squats
10 pushups
KB sequence (This was the first time I was actually able to do a full Turkish Get Up)
10 KB OHP (10 lb KB, 5 each arm)
10 Alternating Legs Lunge with KB
AMRAP in 10 Min
9 rounds plus 10 OHP and 7 lunges.
My but is on fire, so I guess I did the lunges right.
Had 2 cups chocolate milk before breakfast.
Breakfast - 2 eggs.
Lunch - 3 oz tuna with mayo, carrot sticks
Snack - Cheese with peanut butter and crackers
Dinner - 4 oz ground turkey with cilantro and steamed broccoli
Workout:
Warm up
20 squats
10 pushups
KB sequence (This was the first time I was actually able to do a full Turkish Get Up)
10 KB OHP (10 lb KB, 5 each arm)
10 Alternating Legs Lunge with KB
AMRAP in 10 Min
9 rounds plus 10 OHP and 7 lunges.
My but is on fire, so I guess I did the lunges right.
Tuesday, January 6, 2009
Tuesday 01/06/09
Food:
Breakfast - 2 eggs in oil, sweet potatoes
Lunch - 2 oz cheese and carrot sticks
Snack - Hard boiled egg, carrot sticks and peanut butter
Dinner - 2 oz steakburger, black bean salsa, green beans.
Went to a TU watch party at church, had 1 Bratwurst with mayo, and 1 fruit and yogurt parfait
Workout:
21, 15, 9
Situps and Burpees
I hate Burpees!
Breakfast - 2 eggs in oil, sweet potatoes
Lunch - 2 oz cheese and carrot sticks
Snack - Hard boiled egg, carrot sticks and peanut butter
Dinner - 2 oz steakburger, black bean salsa, green beans.
Went to a TU watch party at church, had 1 Bratwurst with mayo, and 1 fruit and yogurt parfait
Workout:
21, 15, 9
Situps and Burpees
I hate Burpees!
"When you begin to understand,..... that paying attention to your fuel and movement isn't just so that you can wear a smaller size, but it is critical for doing more of the work that God had called us to do. It isn't just vanity, but it is a whole new life that God wanted to reveal to us"
Leanne Ely
Body Clutter
Leanne Ely
Body Clutter
Monday, January 5, 2009
Monday 01/05/09
Food:
Breakfast - 2 eggs cooked in oil, 2/3 cup oatmeal, 1 cup milk
Lunch - Turkey Veggie Soup, 1 cup milk
Dinner - 2 oz chicken, sauted red peppers, spinach salad, ranch dressing, milk
Snack - 2 oz cheese and 1 cup chocolate milk
Workout:
10 squats
10 KB swings
10 1 arm KB swing each arm
10 KB presses each arm
10 air squats
10 KB swings
10 1 arm swings each arm
5 KB windmills each arm
10 air squats
Deadlift 55 lb
21, 15, 12
Breakfast - 2 eggs cooked in oil, 2/3 cup oatmeal, 1 cup milk
Lunch - Turkey Veggie Soup, 1 cup milk
Dinner - 2 oz chicken, sauted red peppers, spinach salad, ranch dressing, milk
Snack - 2 oz cheese and 1 cup chocolate milk
Workout:
10 squats
10 KB swings
10 1 arm KB swing each arm
10 KB presses each arm
10 air squats
10 KB swings
10 1 arm swings each arm
5 KB windmills each arm
10 air squats
Deadlift 55 lb
21, 15, 12
Accountability Challenge..
Sunday, January 4, 2009
Excersize and food log 12/31/08-01/04/09
Sunday 01/04/09
Workout: Rest Day
Food: Breakfast - 1 cup herbal tea with cream
Lunch - Ham, Beans and Cornbread
Snack - 2 oz cheese, 1 orange, and 6-7 almonds
Dinner - 2 oz chicken, Spinach, ranch dressing.
Saturday 01/03/09
Workout: Rest Day- Worked a double shift at work as a server.
Food: Breakfast Leftover Chicken Parm from Napoli's
Snack - 4 cups Broccoli, 7 slices of cheese, 3 oz Ranch Dressing
Lunch - 2 oz chicken, 3 cups spinach, 1/4 red pepper sliced, 1 carrot stick, 2 celery sticks
1 oz Balsamic Vinegarette
Snack - 4 slices swiss cheese, 1 orange, 7 almonds
Dinner - nothing. By the time I got off work I was too tired to eat.
Friday 01/02/09
Workout: Kettlebell form and technique work.
10 lb kettlebell.
10 each KB deadlift, KB swing, 1 arm KB swing each arm, 3 turkish get ups each side.
Air squats and Push press with 45 lb bar
21/15, 15/12, 10,9
Thursday: 01/01/09
Workout: None - Worked all day and was exausted by the time I got off work
Wednesday: 12/31/09
Workout: Kettlebell form and technique work.
10 lb kettlebell.
10 each KB deadlift, KB swing, KB Power Swing, 1 arm swing each arm, 3 turkish gu
45 lb bar deadlifts
21, 15, 9
Workout: Rest Day
Food: Breakfast - 1 cup herbal tea with cream
Lunch - Ham, Beans and Cornbread
Snack - 2 oz cheese, 1 orange, and 6-7 almonds
Dinner - 2 oz chicken, Spinach, ranch dressing.
Saturday 01/03/09
Workout: Rest Day- Worked a double shift at work as a server.
Food: Breakfast Leftover Chicken Parm from Napoli's
Snack - 4 cups Broccoli, 7 slices of cheese, 3 oz Ranch Dressing
Lunch - 2 oz chicken, 3 cups spinach, 1/4 red pepper sliced, 1 carrot stick, 2 celery sticks
1 oz Balsamic Vinegarette
Snack - 4 slices swiss cheese, 1 orange, 7 almonds
Dinner - nothing. By the time I got off work I was too tired to eat.
Friday 01/02/09
Workout: Kettlebell form and technique work.
10 lb kettlebell.
10 each KB deadlift, KB swing, 1 arm KB swing each arm, 3 turkish get ups each side.
Air squats and Push press with 45 lb bar
21/15, 15/12, 10,9
Thursday: 01/01/09
Workout: None - Worked all day and was exausted by the time I got off work
Wednesday: 12/31/09
Workout: Kettlebell form and technique work.
10 lb kettlebell.
10 each KB deadlift, KB swing, KB Power Swing, 1 arm swing each arm, 3 turkish gu
45 lb bar deadlifts
21, 15, 9
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