Death of D-I-A-N-E

its been so long since ive been in the crossfit gym.. almost a month to be certain..not going to lie i was a little scared to come back because its been so long.. after talking to PJ about it.. she jsut reminded me that the first time i was scared too and so easily i built the strength to go on the regular.. so it was either go home and sit or make my body work..

we did Diane today.. i did this same work out on 11/4/09 and def felt the difference.. i lost about 3 min of time.

WOD:
Diane for Time
21.15.9 Deadlifts and Handstand Push-ups (Push-ups) 80Kg

Time Today: 11:27 Time 11/4: 8:28

Goal: the goal is really simple and its just to come back to the gym.. work is crazy but there really shouldnt be an excuse for me to miss gym time. Even if its at least just once a week.. i just want to come back.. i miss the sweat and pain..HURTS SO GOOD!

Nov. 13, 2009 Friday the 13th....

i forgot to blog when i went on tuesday.. so im doin it now.. not going to lie..lately i havent pushed myself to hit the gym.. i guess i got so much going on right now.. so much to figure out and a lot a bit running on my mind that there wasnt any space to think about the gym.. i know i know..

EXCUSES EXCUSES..

but that will change this coming week...

WOD on Nov, 10, 2009:

In Honor of Cory for time:

-21 Squat cleans
-45 Clapping pushups

-15 Squat cleans
-30 Clapping pushups

-9 Squat Cleans
-18 Clapping pushups

Weight: 35kg
Time: 13:18

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Goal: The goal is simple.. keeping truckin on.. things are getting rough right now.. with personal things going on and constant work.. but the goal is to keep coming to the gym..even if tired. just push to push.

Nov 5, 2009 Welcome to the Introduction of BURPEES!

i dont have a lot of time to blog.. so we shall make this quick..

SIMPLE DOESNT MEAN EASY..DONT LET THE LOOK OF BURPEES FOOL YOU!

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WOD

10 rounds for time:

7-medicine ball cleans

7-burpees

TIME: 13:41 (14lb medicine ball)

Goal: sh*t was tiring..work hard for best results.

Nov 4, 2009 Dead Dead Dead Lifts!

oh man.. i def made up for my big disappointment from last time i worked out... one of the things im really proud of is that.. after the workout i ran a little over a mile non-stop.. if you know me at all.. thats very good.. because i hate running.. like i said.. IM FEELING STRONGER.. in more ways than one.. im really starting to not only see the change but feel it.. and thats better than any feeling right now! YAY ME!

WOD for today:

DIANE FOR TIME!!!!

21.15.9

Deadlifts

Handstand Push-ups (Modified to regular push-ups)

Time: 8:38 Weight: 80kg

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GOAL: RUN MORE!

like the cartoon tiger would say... I FEEL GRRRRRRRRRRRRRRRRREAT!

Nov. 2, 2009 Def a Monday...

not going to lie.. i was a little bit upset with myself and todays work out. I just felt so limited.. I guess i hurt my hand a lot more than I thought i did..(thanks Mark Butin j/k..but really) i tried to do the front squat, but the pressure on fingers extended back or on the hands hurt tremendously.. so i kinda just tried to suck it up and do the back squat. I know i could have def did more weight for the back squat, but with trying to hold that bar back there with my bum left shoulder..i just didnt have enough range of motion to hold it comfortably...RESTRICTED.

WOD:

Back Squat 5.5.5- started with 45kg ended with a strong 63kg

Press 5.5.5- started with 25kg ended with 33kg

Stiff Leg Dead Lift 3x max reps- rep1: 25 rep 2:30 rep 3: 25


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its funny how 1 or 2kg can def make a difference.. when i was doing the press..35kg is def my max but it wasnt my 5 rep max. I could do 3 good Presses with 35kg but just couldnt finish. When i moved down to 33kg i could finish the 5 reps.

Goal: right now in my head.. its about ROM... working that ROM in my left shoulder.. i hate feeling so limited.. so its gonna be about trying to work on that.. and other things that limit me. Push for what i can without hurting myself..

RAWR!

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

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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 myself..it 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!"

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...

WOD:

Back Squat (for me Front) 5.5.5

Push Press 5.5.5

Back Extensions Max Rep

Pullups (Rings) Max Rep


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Results:

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

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Goal: 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 sure...so thats def still on my list...im gonna PUSH PUSH PUSH till i FALL FALL FALL..



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