So I was thinking about this blog today and what it was when I first started it. Just a place for me to post about my WODs so some people I knew could keep up with what I was doing, a way for me to keep track of what all I was doing, and hopefully have someone who has no idea who I am stumble upon it and get inspired. Those things really aren't going to happen if I do not write though! I have been debating on what all I want this blog to be now. Sure, I still work out, and can post about all of them. These days though, I have other means of keeping track (yay Beyond the Whiteboard!), and those that were just seeing what I was doing see it through other avenues. That still leaves the last reason, to hopefully help inspire or motivate others. If that is the only reason for writing this blog and have that one person come across it I am good with that! As I said above, I have to actually write in it in order to be effective. Which leads me to my dilemma....what is it do I want to put in here? Sure I can still put my workouts in but I think there should be a little more then just that. So please bare with me as I work out (ha) where I want this blog to go. If you have any suggestions, I'm totally open to hear what you got!.
P.S. Nancy in 25 mph wind up hill......yeah.
5RFT:
400m run
15 OH Squats 95#
13:48
None to happy about that time but again, I know the wind played a big factor in this one. Not using it as an excuse though!
Showing posts with label Nancy. Show all posts
Showing posts with label Nancy. Show all posts
24 February, 2013
03 July, 2012
PC and Jerk with Nancy
Oh my gosh could it be I am actually posting again!? Shock I know. Before I get to the WOD from yesterday....
So last nite it hit me that this month, July, is the last full month I will be here at home. In the blink of an eye, this year has gone by. There are many emotions that I am feeling about the whole situation. I'm going to do my best to just relax and enjoy these last few weeks with friends and family. Besides, it isn't forever and thankfully with today's technology, it really is easy to stay in touch though hand written letter still wins in my book. Anyways.....
So the first part of the WOD last nite was establish a 1RM for power clean and jerk in 15 minutes. You know honestly I have grown quite fond of the clean/power clean. Maybe it's because I have been doing a lot more of them lately but honestly, they are really fun to do. As with most people, I am constantly trying to improve my form so I can stop wasting effort and get more weight on the bar. My biggest thing is not opening my hips at the top before pulling. Now I am very aware that as it gets heavier, I tend to pull early. I can feel it. I continue to practice with lower weights to correct this because I know I could lift more. Don't get me wrong, my hips are just about open, but just about is not fully. I knew going into this that my max squat clean and jerk is 205# and my max power clean and jerk was 195#. If we had fractional plates, I would have tried 196# but I have to go up in increments of 5#. I started of with 135# and did that for several lifts and gradually built up from there. I am happy to say I have a new PR for power clean and jerk. 200#! Woo hoo! Imagine what I could do if I opened my hips.
Next up on the list is one of the ladies of CrossFit, Nancy. You know, this was the first time I had ever played with Nancy. She did not disappoint either. Overhead Squats is not one of my strong suits but it has greatly improved over the past year so I was confident I could knock her out in 14 minutes or less.
Nancy
5 rounds for time:
400m run
15 Overhead Squats 95#
Time: 12:54
I didn't just beat my goal, I crushed it! I was very shocked. I broke up my OHS in sets of 3 for the 4th and 5th round but I did not put the bar down. I know that made a difference.
After doing Nancy, I thought, I want to try to get as many ladies done before I leave so that is my next goal.
So last nite it hit me that this month, July, is the last full month I will be here at home. In the blink of an eye, this year has gone by. There are many emotions that I am feeling about the whole situation. I'm going to do my best to just relax and enjoy these last few weeks with friends and family. Besides, it isn't forever and thankfully with today's technology, it really is easy to stay in touch though hand written letter still wins in my book. Anyways.....
So the first part of the WOD last nite was establish a 1RM for power clean and jerk in 15 minutes. You know honestly I have grown quite fond of the clean/power clean. Maybe it's because I have been doing a lot more of them lately but honestly, they are really fun to do. As with most people, I am constantly trying to improve my form so I can stop wasting effort and get more weight on the bar. My biggest thing is not opening my hips at the top before pulling. Now I am very aware that as it gets heavier, I tend to pull early. I can feel it. I continue to practice with lower weights to correct this because I know I could lift more. Don't get me wrong, my hips are just about open, but just about is not fully. I knew going into this that my max squat clean and jerk is 205# and my max power clean and jerk was 195#. If we had fractional plates, I would have tried 196# but I have to go up in increments of 5#. I started of with 135# and did that for several lifts and gradually built up from there. I am happy to say I have a new PR for power clean and jerk. 200#! Woo hoo! Imagine what I could do if I opened my hips.
Next up on the list is one of the ladies of CrossFit, Nancy. You know, this was the first time I had ever played with Nancy. She did not disappoint either. Overhead Squats is not one of my strong suits but it has greatly improved over the past year so I was confident I could knock her out in 14 minutes or less.
Nancy
5 rounds for time:
400m run
15 Overhead Squats 95#
Time: 12:54
I didn't just beat my goal, I crushed it! I was very shocked. I broke up my OHS in sets of 3 for the 4th and 5th round but I did not put the bar down. I know that made a difference.
After doing Nancy, I thought, I want to try to get as many ladies done before I leave so that is my next goal.
05 January, 2011
Xtreme Effects, Nancy, Dodgeball
Food Journal 05-01-11
Sometimes it is a real challenge to wake up extra early in the morning to get to the gym especially when you know the class you are going to is about to really wake you up. As most people will tell you, I get up early anyways even when I don’t go to the gym. The days I do go though, I have to get up earlier in order to make sure everything I normally do is done in order to get to work on time. Once you get to the gym though and start stretching and warming up you know you are about to have a great workout plus it is an awesome way to start your day.
Sometimes it is a real challenge to wake up extra early in the morning to get to the gym especially when you know the class you are going to is about to really wake you up. As most people will tell you, I get up early anyways even when I don’t go to the gym. The days I do go though, I have to get up earlier in order to make sure everything I normally do is done in order to get to work on time. Once you get to the gym though and start stretching and warming up you know you are about to have a great workout plus it is an awesome way to start your day.
When I woke up this morning at 0445 my stomach was not a happy camper. Not that I did anything about it. I just want to keep track of how I feel during this time of counting calories. I’m not really sure if I am eating enough but time will tell. Anyways my first workout today was Xtreme Effects. I really do enjoy this class a lot because it is a class that you intentionally burn out on during the sets and you are meant to take short breaks and come back and push more. I promise it will get your heart pumping.
So I got to work and picked up a latte today. They raised the price! Well I don't get them everyday like I used to which is good. Seeing as I am counting calories now, I may get one once a week if that. If I have earned it. Wednesday would definitely be the day to earn it after that class. Around 1400 I was feeling a little tired and weak. Now I'm not sure if that was because of my body getting used to the calorie intake or if it was because of the lack of sleep I got last night. I tossed and turned last night and that does make a difference. When I got to the gym though I woke back up for my second workout. Such a good workout as all CF's workouts are:
Nancy
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Total Time: 13:43
The first 3 sets of 400 meters I ran at 10.0. The fourth one was 10-10.5 and the last one 10.5-12.0. I think I should have pushed myself for 10.5 for all of them at the minimum. The OH Squats went well. Considering I have had 3 straight days of squats, lunges, etc. A note for the next time. Overall I am satisfied with the time. So long as I get a better time when it comes around again.
Tonight is the first night of dodgeball! Now I know you might not think you will get a workout from throwing a ball but you would be surprised. It is great fun. I may add one more protein shake after dodgeball is done. It depends on how I feel. I'm going to try not to though. Go Shooting Lunatics! Feel free to come out and watch!
So I got to work and picked up a latte today. They raised the price! Well I don't get them everyday like I used to which is good. Seeing as I am counting calories now, I may get one once a week if that. If I have earned it. Wednesday would definitely be the day to earn it after that class. Around 1400 I was feeling a little tired and weak. Now I'm not sure if that was because of my body getting used to the calorie intake or if it was because of the lack of sleep I got last night. I tossed and turned last night and that does make a difference. When I got to the gym though I woke back up for my second workout. Such a good workout as all CF's workouts are:
Nancy
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Total Time: 13:43
The first 3 sets of 400 meters I ran at 10.0. The fourth one was 10-10.5 and the last one 10.5-12.0. I think I should have pushed myself for 10.5 for all of them at the minimum. The OH Squats went well. Considering I have had 3 straight days of squats, lunges, etc. A note for the next time. Overall I am satisfied with the time. So long as I get a better time when it comes around again.
Tonight is the first night of dodgeball! Now I know you might not think you will get a workout from throwing a ball but you would be surprised. It is great fun. I may add one more protein shake after dodgeball is done. It depends on how I feel. I'm going to try not to though. Go Shooting Lunatics! Feel free to come out and watch!
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