Saturday, October 31, 2009

Oct. 31, 2009 Happy Halloween and Welcome to Kettlebell Hell!

today was awesome.. just one of those feelings where you just cant get enough of Foundation Crossfit...Today not only do i feel myself getting stronger, but i saw myself getting stronger..or i saw the strength im gaining get put to work.. today we do the Kettlebell Hell and an obstacle course..all i have to say is that.. i lifted and flipped a 300LB TIRE.. and now im a part of the Tire Club :]

WOD: Kettle Bell Hell for time

Reps: 10-9-8-7-6-5-4-3-2-1 of

KB Goblet Squat
KB Swing (L)
KB Swing (R)
KB Push Up
KB Clean

TIME: 8:58


ive finally seeing the results of my work..and im telling you.. it feels good. .. and even more.. seeing that is creating more motivation to continue to strive even beyond the goals i set feels good to be more conditioned and ready for MORE.

Goal: just keep working hard.. fight every urge that says you CANT do it and just do it.. oh and work on flipping that 500LB TIRE ;]

-"Go big or GO HOME!"

Wednesday, October 28, 2009

Oct. 28, 2009- (Back)Front, Push, Back, Pull

my quads and IT bands are def feeling the beating..but its a good kind of beating.. the one where you know you will benefit in the end. Day by day i am regaining the strength i know i use to have, and def feeling the muscles i didnt know i had..but thats whats so great about this program.. progression is key while technique is golden.. where you PUSH PUSH PUSH till you FALL FALL FALL...


Back Squat (for me Front) 5.5.5

Push Press 5.5.5

Back Extensions Max Rep

Pullups (Rings) Max Rep



Front Squats:
started with 50kg ending with 54kg

Push Press: started with 40kg ending with 50kg

Back Extensions: Max Rep 1- 20 Max Rep 2- 27 Max Rep 3- 35

Pull-ups (with Rings): Max Rep 1- 15 Max Rep 2- 20 Max Rep 3- 25


every time i see my numbers.. i want to beat it. Even if its by 1kg...i want it come in the gym and think okay.. lets PR for this... i def want to get stronger.. i think that will always be a life long goal that will come with everything that i do..but being stronger with proper technique and form. Running still needs to become one of the priorities i need to work on for thats def still on my gonna PUSH PUSH PUSH till i FALL FALL FALL..

"Never confuse a single defeat with a final defeat." -Scott Fitzgerald

Tuesday, October 27, 2009

Oct. 27, 2009 Anyone one up for some Turkish Delights?

I came into the gym thinking, okay, we have been doing lots of lifting going to assume that is what we are going to do.. Considering i was limited on time because i had work in a couple of hours, i sweat...get in and get out..


the Gymster Mr. Andrew Bueno threw me, personally, a curve ball.

Lets just put it out there for the record: I Missy Cruz HATE running. Always been a weakness of mine.. it was something i always wanted to work on..and i set a goal for it.. but man i hate it.. i swear Andrew must have read my goals and saw the portion where it said i wanted to work on cardio.

But i took it as a challenge and had to fight my initial reaction of: "shit..we are running."
Its like that quote form yesterday.. "i never regret doing it, but i regret not doing it.." or something like that..during the run i had to also fight the urge to want to walk..the moment someone lapped me...i was like shit okay..PUSH PUSH PUSH! and so PUSH i did..


4 Rounds for Time of:

400m Run

12 Turkish Get-ups

TIME: 25:26

Goal: running i think will always be my weakness, but not something I cant do. The goal is still still constantly work on incorporating running into my everyday life..and to continue to fight the urge to walk and just say PUSH IT! i think that i am very capable of doing more..its self-motivation i need to work on..because i find that with in..its not that my body cant do it.. but my mind telling me i cant do it.. and then it all just becomes a simple mental game..


Monday, October 26, 2009

Oct. 26, 2009- Elbows Up!

It's been a few days since the last time i was in the gym. I worked out at 6am, which was a little bit of a change, but it was actually good. I think i prefer to start early in the morning now. Because of such an early start, i feel like i can now start my day and i didnt waste most of it sleeping in and pretty much doing nothing.

Todays WOD:

Front Squat: 5.5.5

Press: 5.5.5

Dead-lift: 5.3.1


My Numbers:

Front Squat: 5.5.5 (53kg)

Press: 5.5.5 (35kg) note* when i was getting towards the last 5, i couldnt finish, got tired and i tried to press up but nothing was coming out. too heavy perhaps.

Dead-lift: 5.3.1 5.(35kg) 3.(90kg) 1. (105kg)

I think that i did pretty well with the dead-lifts. I think 105kg was def my max. Prior to that i tried to do 115kg and it was not budging, so that was a good number. I can honestly feel myself getting stronger as i progress into this program. My left shoulder is def getting an ass whooping and i can feel the scar tissue building.

Goal: My goals are to constantly work on proper form and mechanics. A lot of this is still new, so right now its just about doing it right and then adding the weight. Also, trying to work on strengthening the core more and adding cardio workouts outside of Crossfit. With the shoulder, trying to build strong ROM and pushing on scar tissue.

"I never regret it when I do it, but I always regret it when I don't." -Devin Vinson

Wednesday, October 21, 2009

Oct, 21, 2009 21-15-9

Todays work out almost felt like a cool down from what we have been doing all week. It was still hard with high intensity, just not as intense as the other work outs from this past week. Im def sore. Feeling it in my quads from the Overhead Squats and now my shoulders.

Today was a timed workout:

21-15-9 w/20lb dumbbell of:

DB Power Snatch (L)
DB Power Snatch (R)


Goal: Still just concentrate on better mechanics and cleaning everything up. Constantly always try and push more weight if feasible. Within the gym and out of the gym, work on strengthening the core.

quote for today: Its not that you cant do it, you just cant do it yet! -sheena camagong

Tuesday, October 20, 2009

Oct. 20, 2009

Todays workout was good. Got to do Overhead Squats again and Tabata Push Press. While i know 45k is my max for Overhead Squats, today consisted of:

Overhead Squats- 37k a solid 5 sets of 5.

Tabata Push Press 20k- Highest number was 14 and lowest number was 11.

Goal: Continue to work on Overhead Squats and eventually move up to 45k and be able to do a solid 5 sets of 5. With the Tabata Push Press, work on pushing self more for higher numbers and mechanics and form.


Monday, October 19, 2009

Oct. 19, 2009 TABATA!

did a TABATA workout today. Hardcore..but loved it.

TABATA 20secs of work, 10secs of rest -8x, 1min rest between rotation change-

Pullups- Lowest # 4 Highest # 12
Sit-ups- Lowest # 8 Highest # 12
Squats- Lowest # 10 Highest # 16
Pushups- Lowest # 7 Highest # 7
KB/SDHP- Lowest #5 Highest # 12


Goal- Beat tabata score next time.

Oct. 17, 2009 Workout 2

Did timed 3 Rounds of:

15 Squat Cleans
30 Sit-ups
45 Box Jumps

Time: 11:17

This workout nearly killed me..then again.. i was also hungover-Guilty.

Goal: Not be hungover next time i do a workout. Work on pacing and not speed when it comes to timed workouts.

Oc.t 15, 2009-First Day...

I came to the gym to help Andrew out with moving some tractor tires into the gym. One 300lbs and he other 500lbs. I wasnt really planning on actually doing a work out that day.. but why not..

Day one was good.. mostly learned mechanics and technique with lifting. Before of the bum shoulder, we had to do a modified workout instead of the back squats that everyone else were doing.

Learned how to properly do the Overhead Squat. First started with a 20k bar and slowly increased weight.

PR for Overhead Squat: 45k

Goal- Work on form and technique.