Posts tagged monday

Hang Cleans and a Run — A Great Start to Monday

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It was tough getting back into the swing of things including getting up this morning. I really do believe not eating paleo has affected my sleeping. I have been waking up around 3a and tossing and turning for a bit before I fall back asleep. I hate that feeling of wanting to sleep but not being able to.

To be honest though – I was excited to get back to my normal routine. As brutal as some of the workouts are, it’s a great feeling to really run your body hard and leave the box all sweaty and wasted.

Warmup
800m run (added myself)
x2
25 DUs
5 Shoot throughs
L sit for 10 sec

Skill
Hang Clean

WOD
For Time:
21 65lb Hang Power Cleans
800 m Run
15 Hang Power Cleans
800 m Run
9 Hang Power Cleans
800 m Run
time: 15:59

I’m sure that after being out for a week, my work day will be ultra busy playing catch up. Also Hannah starts a new camp this week and of course it adds a big complication to our lives — most of these camps end at 330! I mean come on — So I have to leave work around 245 to get her in time. It’s such a disruption in the day and unkind to parents —

Monday Workout at CrossFit

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Hello Monday! It was a super busy weekend and I fear that all of June will be this way. It’s good and bad — there’s a ton of events and details to coordinate for the family. I think I need my own Mom/Wife to get it all done.

Warmup
25 DUs
–2x
10 Squats
10 Push Ups
10 Pass Thrus

Skill
False Grip

AMRAP 15 min
10 Wall Ball (16/14)
8 Ring Dips
6 Pull Ups
total: 7

I started with a 16lb Dynamax ball bc there were no lower weighted ones available for me. After round 2, someone gave me the 14#, which was the prescribed weight. And for my ring dips, I started with no band but finished using a blue band to support me while I dipped. Just Dip baby, dip!

I still can’t get the Regional CrossFit games out of my head. Those athletes were so inspiring to me., I think the average age of the finalists was late 20’s with no kids — so definitely not my demographic, but seeing how cut they are and how much work went in to get there –that’s the definition of awesome! And what’s cool to me is that I do those same exact workouts  — anyone can so you can be totally relate to what they are going through and be your own champion. Seeing those ladies lift 65lbs Overhead — I do that too! Me, a 40 year old kick ass lady. I think that’s what makes it even cooler — it’s not unattainable for anyone.

Monday Front Squats

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This month, Mondays are strength days. Just going to be honest here and say, they aren’t my favorite workout day. I just like the feeling of a hard workout that combines cardio and strength to get me started with my week.

I am really having to relearn squats related to lifting. I keep leaning my knees in when I am lifting out of a squat instead of knees out. Keeping your knees out gives you so much more power —

warmupx3
5 pull ups
10 push ups
20 Double Unders
30 walking lunges

skill
front squat

WOD
5,5,5,3,3,1,1
front squats

95/115/125
135/135
145/155

3x 30sec L-Sits

The L-Sits were a score for me! I was able to hold myself up for a longer period of time today than ever before. Almost 20 seconds completely up in an L-Sit. Whoo hooo!

Start the week workout with 200m OH run – is it fun?

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Happy Monday right? As long as I have been getting up at o’dark thirty, you would think it would be easier but it isn’t. I still wake up on Mondays with the ‘it can’t be 5a yet feeling‘.  I get up anyway because I know I will feel great once I am there and then- even better when I am done! There was some serious raccoon screeching outside my window last nite at around 3a — scared the crap out of me and made it that much harder to get my butt up this morning!

warmup
rockette kicks
back walking lunge
bounding
backpedal

corex2
v-ups
crunches
good mornings
25 bottom up push-ups
general stretching

workout
15,12,9,6,3
checkpoint push-ups
20lb db lunge squats x2
100m bounding/primal walk
200m run with 25lb plate OH
65lb back squats

There is something about doing a farmer’s run that feels like torture to me. Whether it’s holding 2 25lb dbs in your hands and running or holding a 25lb plate OH and running — there is a real reason that farmer’s use wheel barrels. There is no fun to be found in doing it — it is probably one of my least favorite exercises to do.

Exercise with an injured foot

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Mikey switched it up today and had us do Tuesday’s workout on a Monday. Imagine the horror!! He said he was trying to shake our bodies up –but between us, I think he forgot what day it was and set up for the Tuesday workout. We will never know!

The pic to the left is my foot after a cooking mishap yesterday. I was busying talking, turned to resume something at my kitchen counter and some kitchen shears stabbed me in the foot. Yeah it hurt but as I was jumping up and down saying Ow Ow Ow, I failed to notice the blood spurting around.  The shears punctured my foot and although once we applied pressure to the foot, it did stop bleeding but it hurts and it’s all bruised.  I must have hit a vein that was close to the skin. One of the great things about boot camp though is we have women from all careers and sure enough we have a nurse — Jen P looked at it and said make sure I have an up to date Tetnus, use neosporin and watch it for infection.

Here’s a pic of Jen P — She looks like a model doesn’t she!? She’s one of the many amazing ladies I get to hang with every morning — you should see her workout – Strong and fast! Inspiring ———— It’s always fun to see the ladies outside of working out too. All gussied up and dressed instead of dressed to workout.

Anyways — The puncture wound did indeed affect my workout and halfway thru the first 800 m run my foot began to throb and hurt so I stopped after the 400 round and went thru the rest of the workout with some modifications so I didn’t have to flex my foot. It’s always something. Just when my body wasn’t hurting and I was re-ignited with working out, something happens. It’s life and I will deal like I always do. It wouldn’t be Stephanie without some sort of physical mishap.

Warmup:
Rockette Kicks
Forward Lunge
Bounding
Backpeddle

Corex2
pilate half-pikes
crunches
bicycle up and downs
25 bottom up push-ups
general stretching

workout — modified for my foot today
400,200,200,100m run (for me it was a hobble, power walk session)
15,12,9,6,3
SDHP 65lb
25lb db split jerks (each side) I did just shoulder presses
woodchucks (20)
Sandbag dead lifts (45lb) x2

Oh what a beautiful morning…

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Great Morning – cooler than it has been, the sunrise was this beautiful pink color. As tired as I was, it was good to start back into the swing of things…

Warmup x 2:
rockette kicks
forward lunges
bounding
backpeddle

Core
mountain climbers/heel to elbow
straight leg/crunch lifts (i have no clue what these are called)
hip thrusters
25 push-ups
general stretching

workout
3 min stations
pullups/jumping pullups (switch at half)
400 m run
bosu pushups/bosu burpees (switch at half)
400 m run
db swing squats
400 m run
rope wave lunges
400 m run
65lb front squats
400 m run

Here’s to Improvement

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I have said this before – getting up can be tough and this morning was no exception. That alarm went off and my brain searched for a reason to turn it off and roll over, but it couldn’t find any excuse good enough – it is so automatic now, I can’t even find a good enough reason to continue sleeping – how sad is that?!!! No – it’s great and I am ALWAYS glad I did get up and go workout.

warmup x2:
rockette kicks
forward lunges
bounding
back peddling

core x2:
25 bottom up push-ups
6in flutters
V ups
crazy eights on your back

workout:
15,12,9,6,3
65lb ground press x2
15lb dbs OH Lunges 20 yds
20lb kettle bells power clean squats
30 placement sit ups (PSUs)
200 yd run odd round/400 yd run even round

My time improved this week. I finished in under the 30 min limit at around 29:06. I gotta tell you – the OH walking lunges are a killer. I start off so strong but lose a lot of time on those. Holding up 2 15lb dumb bells over your head and then do lunges – it is pure torture for me, although I could tell I have improved. The first week, I couldn’t even do them – this week, I am doing them all the way through – so here’s to improvement!

Feelin Hot Hot Hot

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It was a hot one today. Man oh man – when I started to lose focus on my workout, I was feeling my workout bottoms sticking to my legs. Yuck.  But I did finish the workout in 30:19 which is :19 seconds longer than I should have which pissed me off a bit. I find any sort of walking lunges to be living in a personal hell while i am doing them and having to hold 15lb dumb bells over your head while lunging — well what can be worse than hell? Whatever it is – that is what it felt like. It really slows me down overall because I take it slow and tend to stop more than I should.

warmup x2:
rockette kicks
forward lunges
bounding
back peddling

core x2:
25 bottom up push-ups
6in flutters
V ups
crazy eights on your stomach

workout:
15,12,9,6,3
65lb ground press x2
15lb dbs OH Lunges 20 yds
20lb db power clean squats
30 placement sit ups (PSUs)
200 yd run odd round/400 yd run even round

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