30!!!

30 was the magic number tonight. 

Before the workout, we did some overhead presses.. 4 sets of 5 at 75% of our max weight. My max was 115 but I decided to use 75 for this. Mom used 45 and Amanda used 65. Great arm workout! 

(Took this just for fun. Lol)

Here's the workout:

The only difficult parts about this workout were the pull-ups and the burpees. I used the skinny band for all 30 pull-ups! Soon enough, I won't need a band! Can't wait for that! Mom used the green (no more black for her!! Such progress) and Amanda used purple and red (she has to get the kip down!). 

For the shoulder to overhead, I used 50, mom and Amanda used 45. These weren't too bad, except the earlier presses and pull-ups made my arms weak! Such a great body workout tonight! 

Results:

Just some pictures of us tonight... 

Lol Bill is part of my bicept! 

Amanda is fried haha

Love the bar! 

Okay time for bed.

-Crossfitlys

Clean it up!

Tonight was great! Feeling strong!

Warm-up

Run 400 meters

Stretch ankles, shoulders, wrists, and back

Power lifting

3 position clean-(floor, mid-thigh, and above the knee) 5 sets at 70% 

I used 65lbs for first set, 75lbs for next set and 80 for last 2 sets. I then did 2 more sets at 80. 

Mom used 45lbs for all 5 so she can get the moves down. 

These 3 cleans are all done without putting the bar down, it's tough and my hands were killing me.  

WOD: 

AMRAP in 8 minutes 

5 power cleans @ 60% of max weight 

5 lateral bar hop burpees 

Results:

Me: 31 power cleans @ 65 pounds and 30 burpees

Mom: 30 power cleans @ 45lbs and 27 burpees 

Great workout tonight! Burpees always get my heart rate up! And power cleans work a great muscle variety! Nice job tonight everyone!

-Crossfitlys

Row 10 rounds!

Tonight was such a calorie burner!! I really liked this workout! It's was 20 minutes of rowing and push-ups! 

Here was the WOD 

Before that, we did push presses..I did 

10 at 75lbs

8 at 80lbs

6 at 80lbs 

4 at 85lbs 

Mom did 

10 at 45lbs

8 at 55lbs

6 at 60lbs

4 at 65lbs

Here are some pictures of us doing the push press tonight 

Results of the WOD 

Not easy!! 140 calories on rower and 127 push-ups! Mom did 125 calories and 148 push-ups!! Amazing workout! Arms will be screaming at us later! 

Short post,

-Crossfitlys 

Nancy Returns!

Tonight was the 2nd time we have done "Nancy" and I can honestly say that it did not get easier lol. 

The proof of the sweat and blood :0> My sweat angel after Nancy! Gross! 

Anyway, Here's the workout...

Nancy

5 rounds for time:

Run 400 meters

15 overhead squats (75 total)

The first time we did this workout, we only used a 15 pound bar for the overhead squats but tonight I used 35 pounds and Mom used 25 pounds!!! (which is great because that alone is progression)!! 

The first 3 rounds weren't too bad but the 4th and 5th killed us, especially the run! Coming back from the run and going into overhead squats is so hard because you have no time to catch your breath and if you want to catch your breath, you lose valuable time in your workout. 

My arms were killing me holding up 35 pounds. It's crazy because at first 35 pounds feels like absolutely nothing and after about 45 squats, it feels like 100 pounds is up there. 

Anyway, we both got faster times then the first time doing Nancy!!!! WOOOOO HOOOOO!!!!  Here are the old results followed by the new results: 

First time doing Nancy for me was 23:15

And second attempt was 21:32

I was so tempted to use the empty bar (15lbs) so I could really compare my times, but I couldn't help myself.. 15 pounds would have done nothing for me in this workout. 

First for mom was 21:45 and second time was 20:42. 

All in all, it's cool seeing our progress! I'm so proud of us for sticking with Crossfit and really seeing the changes in endurance and strength that we have shown! It's pretty impressive! 

I'm also so proud of our newest crossfitters, Amanda and Chavonne.. They really kick butt and give it their all! So awesome!

Just a side note, tonight we found our 1 rep max for overhead squats again. Last time we did this was in January. 

My new PR is 85 pounds and Mom's is 55 pounds. (Last PR was 70 and Mom's was 50)! Again, PROGRESS! Love it!!

Here's some shots of us doing overhead squats tonight prior to Nancy... 

Me with 85 lbs 

Mom with 55 lbs

Amanda with 90 lbs (GO girl!) 

Such a great workout tonight! Time for bed! 

-Crossfitlys

60-48-36-24-12

Talk about pain! Tonight was interesting. 

We started with finding a new 1 rep max of front squats. Back in January, my 1RM was 125 and my mom's was 100. Tonight, I could still only do 125 and my mom could only do 85. We feel a little discouraged but we haven't been going as consistently in the past month or so due to wedding planning and being so busy. Likewise, mom was out a month with a bad knee. I know there is no excuse that makes skipping workouts acceptable but it's the truth. Hopefully I will be at a new PR next time we do them! 

Here's some pictures of us tonight

The workout was hard but I enjoyed it. 

Burpees kill me!! Everything else wasn't too bad. Just those darn burpees! Here's our results!

Ok I am so beat. Shower and bed.

-Crossfitlys 

Killer WOD on 4/14

The beat part about tonight!!! New PR on deadlifts!!! 205! Not much of an increase from 200 but nonetheless, an increase! Mom got 145 on the deadlifts! She is still building back up from her time out from her knee, so I'm super proud of her! 

For the workout...

Anytime running is involved anymore, I know it will take everything out of me! Running use to be easy, but throw in some wall ball shots and push-ups and it becomes a major challenge and catching your breath just never occurs. This was a 20 minute, no break workout and by the end, I was hurting!  

Results: 

7 rounds and 2 extra wall balls for me

6 rounds even for mom! 

6 even for Amanda! 

And 6 plus 5 wall balls for Chavonne! 

Get job everyone! 

Some pictures of my PR deadlift! 

Just some random pictures of us..

Me and Amanda fanning ourselves off

Me and mom flexing :)

-Crossfitlys

Wooooosa!

The stress and business of every day life would be overwhelming now a days if I didn't have Crossfit to release it all. 

This place is the place that I forget about everything and everyone that annoys me, all my things on my to do list, and the daily stressors that bring me down. 

When I get to crossfit, all I care about is making myself feel great and doing what I love to do, which is lift and get an incredible workout! 

Tonight was awesome! 

Presses at 65 pounds for me which is awesome because my 1 RM before was only 75 which is now probably 85ish. So proud of my progress!

Mom and Chavonne did 50 pounds and then Chavonne did one set at 55. Go girls!!! Especially since mom was off for a month and Chavonne just started! 

The workout tonight was tough and my back is killing me from deadlifts and my hands are all ripped from the farmers carry. 

I used 115 pounds for the deadlifts, 53 pounds in each hand for the farmers carry and then made sure I ran every single time for the 200 meters (which was half uphill btw). 

Results:

The first number is the weight used for the shoulder presses. The second number is the weight used for deadlifts. The pd is the weight of the kettle bells (1pd is 35lbs, 1 1/2 is 53lbs, 2pd is 70lbs in each hand). The number in parentheses is the total rounds completed.

I got 4 rounds plus an additional 12 deadlifts!

Mom got 5 rounds plus an additional 12 deadlifts!

Chavonne got 3 rounds!

Craig with 3 also!

And Diana kicked butt with 6 rounds!

Here's some pics of tonight's workouts: 

Shoulder Presses...

During the actual workout...

I'm so beat. Last night we worked out at planet fitness and killed our arms, so this workout just added to the already ripped muscles. Time to heal.

Going to Crossfit tomorrow too. Night all!

-Crossfitlys 

Squat it out!

Tonight was great except for the immense pain we are in from the last 2 days at the gym. Last night we did the circuit at planet fitness and the day before, the 70 wall balls killed our legs! As mom says "Thank God there's a handicap pole in the bathroom at work or else I wouldn't be able to get onto the toilet" HAHA that's great! Pain can be annoying sometimes but atleast I know I'm doing something right. 

Anyway, tonight's workout: 

The 6 sets of 2 Front squats weren't too bad at the 85%

I used 105 pounds and mom used 45 and then 65 pounds. She is still taking it easy because of the knee. Plus, she took a month off so it's going to take a couple weeks to build back up for her. 

The workout for time was such a great cardio workout! Was pretty easy but I should of used a heavier kettle bell but my wrist was hurting. Mom and I used 18 pounds. Also, we both stepped up on the box jumps instead of jumping up. Ever since I skinned both shins from box jumps, I'm a little weary about them. 

Results:

Me 7 minutes 35 seconds

Mom 7 minutes 28 seconds 

Excellent job mom! You kicked butt! Everyone did a great job tonight! 

Here's me doing my front squats..

Going to Crossfit tomorrow! Going to be in so much pain tomorrow morning! Ugh! 

-Crossfitlys 

Ladies Night! Spring time!

April is here and it's time to get serious! 2+ weeks of craziness has pulled us away from Crossfit and I am one unhappy camper! From a hurt knee for mom to appointments and wedding planning, my nights have been so packed. Now that most of the planning is done, it's time to focus on what I love the most, Crossfit! 

Today was an amazing workout to get back into Crossfit! This warmer temps outside sure do help! 

Overhead Squats were tough, haven't done these in a while. I did 5 sets at 65 pounds and mom used 35lbs (she has to take it light on her knee because I can't have her out again!) 

7 rounds for time with wall balls, knees to bar, and sprints were really hard. That minute of rest between each rounds was amazing. 

Here's some pics of all the ladies tonight!

Took me 16 minutes, 27 seconds.

Too me mom around 18 minutes.

Amazing job tonight everyone! Had a blast with just us ladies :) we know how to get it done! 

-Crossfitlys

P.S back to paleo for me.