We are MACHINES!

Tonight was AMAZING! My new PR for front squats is 125lbs!!! Mom's is 100lbs!!!! And Craig's is 265!!!! We achieved some serious goals tonight! In pain? Yes! Worth every bit of it? Without a doubt!!!!

Us after the WOD, hands in pain...

The WOD:

Tonight was such a successful night. Establishing our one rep max was so invigorating! The 125 was so hard but I stayed with it. Bill made me feel even better when he told me my form was solid the entire time :) 

Words cannot describe how awesome that feeling was! I LOVE Crossfit!

Mom hitting 100 is incredible since her last front squat was 75 or something. She was beyond excited! And Craig hitting 265! That's just amazing! We rock!

Anyway, the actual WOD was tough. I used 55lbs for the ground to overheads and mom used 45lbs. We both just did overhead presses once we got the bar up from the ground. These were tough and after a while, my hands and arms were really killing me. This was such a great workout though.

Another goal that was conquered tonight was our pull-ups! I used the red skinny band the entire time!! I have never done this before. I usually start out with the red and end up using the green because they become so hard. Not this time! I stuck it out and used the red! Whoooo hoooo! Mom used the green the entire time too!! She usually adds the red for extra help but she stuck it out!!! Like mother like daughter ;) hehe

We both completed 5 rounds even in 10 minutes! So 25 ground to overheads and 50 pull-ups! My arms easily felt like falling off. In fact, it is now 4 hours after the workout and my arms still feel like jello. Pain will be intense during the next couple of days but well worth it! 

Being strong is so incredible! 

Some pictures of us doing front squats

Pics during the WOD 

Everyone did a really great job tonight, especially Ed and Chavone (our newest crossfitters)! Totally impressed by how much they lift and endure! 

Plans for this week -> Crossfit Monday Wednesday and Friday... Speed/interval training Tuesday and Thursday. 

I must say, doing speed interval training has really increased our endurance during the last couple Crossfit workouts.

-Crossfitlys 

Meet me at the bar Valentine ;)

Such a great Valentine's Day workout! The Bar is our love! And it treats us goooooood :) painfully good! 

I want this pictures framed :) Me and Mom doing 5 sets of 4 back squats at 80% our max, which is 100lbs for me and 75lbs for Mom. This was a great start to the WOD tonight.

Prior to the backsquats, we really stretched out our hips, groins, and legs which really made a difference in the back squats. If we aren't loose, the stances can be much more difficult, which we have noticed in the past.

Some pics of us doing backsquats tonight.

Here was tonight's awesome WOD:

It looks crazy and that's because it was. We had to do 10 push presses and 12 kettle bells back and forth for 10 minutes, increasing the bar 10lbs each round. 

This workout was so intense but was so awesomely set up. I started with the RX, 45lbs, and mom started with 35lbs since her shoulder has been bothering her a little lately. I used a 35lb kettle bell and mom used 2lbs6. This workout really kicked our butts! In a good way of course :)

At the end of 10 minutes, I finished 4 rounds even, so 40 push presses and 48 kettle bell swings. 

I felt like I had super powers at the end of today's entire WOD. I backsquatted like a champ and finished all 20 backsquats with 100 pounds and I blew through this WOD, stopping a few times to regain strength for those push presses. So proud of myself. If this were 3 months ago, I would of died after doing 5 push presses at 45 pounds. 

Same with mom, she is finally beginning to master her squat Stance and she too conquered this workout with excellent strength and stamina! 

We are unstoppable and loving every minute of the journey! I wish all women knew what growing strength and increasing endurance felt like, because it is truly a wonderful feeling for me.

As much as I love Crossfit, I truly enjoy the interval speed training we have began to do at the other gym. We are really learning how to spike our heart rates up and calm them back down every minute on the minute. It's so great! Recently we heard that studies are saying that this is ideal for endurance and a leaner body! So far so good! This week, we worked out all 5 days and I feel like a new woman!! 

Hete are some pictures of us during the WOD (push presses and kettle bell swings) 

Time to relax and rest over the weekend. Well, from the gym that is... I have to catch up on wedding plans! 

Night. 

-Crossfitlys

Progress is Awesome!

Just a short post about the progress we have noticed tonight....

We decided to do some weights and machines at planet fitness tonight before our interval workout on the treadmill to see how far we have come.

I must say, it is SO freaking awesome seeing how strong we have become!!! For instance, here are some machines we used tonight with the weight we use to be able to do and the weight we can lift now. 

                          Before     Tonight

Leg press            90lbs      180lbs

Lat pull downs     35lbs       60lbs

Smith Machine     20lbs       70lbs

Fly machine         30lbs       60lbs

We could probably go higher on each one of these machines, we just guessed a weight to use and did it.

Basically, we either doubled or more than doubled our weight on all machines. So incredible. 

Tonight on treadmills, we did 30 minutes...ran at 6.3 for a minute and then walked at 4.1 for a minute. Did this back and forth for the entire time. This was a nice steady workout and the highest we got our heart rates was 178ish. Very impressive because in the past, this type of running would put our hearts at 185-190. Therefore, it is easy to see how strong our hearts have become. 

Here are some before and after pictures of us on the smith machine. About 4 months apart. So funny. 

Before 

After

Me before

Me after

Thumbs up and a high five to tonight! 

-CrossFitLys

Before the storm ;)

Tonight was a great workout. Great in my arms, legs, and core. I'll make this short and sweet since the snow is coming down hard and I have to get some sleep to get some energy for shoveling tomorrow! 

We started with the basic warm-up (rowing then various stretches). We then did a partner medicine ball workout to really stretch our shoulders and legs. We then started practicing Hang snatches. These are still difficult for me to master. Sometimes the Olympic lifting techniques require so much skill and right now, I lack a lot of it... 

Anyway, during the workout, I used 35 pounds and mom used 25. Di used 45!! I did 25 doubles with singles in between and mom did 150 singles. 

Here are the results:

Took me 9:49

Mom 9:05

Diana 8:47 

Chavone (newest member) 12:00

After this workout.. I was sweaty and tired but there have been WAY worse workouts. In this workout, the double unders took my breath away and really winded me. Other than that, it wasn't too bad. 

After the first part was completed, we then had to do as many toes to bar as we could without getting off the bar.

I did 18

Mom did 9

Di did 25

Girl power!!!

Then we had to do as many dips as we could..  

I did 11 with green band

Mom did 17 with green and skinny blue band 

Di did 10 with skinny red and she used the rings!!! 

Here's some pics of us doing dips. 

Momma

Time for bed!

-Crossfitlys

Wall Climbs & Jump Squats! Oh my!

Tonight was rough! And I am tired!!! The workout did not involve any power lifting tonight just 2 intense moves, wall climbs and jump squats. Here's how Bill set it up... 

First, our standard warm-up. 

Then the WOD:

We had to do 6 rounds! One wall climb is hard for me and we had to do 6 rounds of them and as many as we could in 30 seconds. With no break in between, we had to go right into jump squats. Each round, Bill recorded our total reps of wall climbs and jump squats. 

The wall climbs killed my arms!!! And the jump squats destroyed my legs!!! After thirty seconds of each, I crashed! That minute recovery was just not long enough! 

Jump squats are so much harder than regular squats... All they are is going into a squat as low as you can and then jumping into the hair and really driving those hips out... Then, going right back into a squat. You are non-stop moving on these. Doing just 10 of these wipes me out and I had to do them for 30 seconds. Halfway through each round (15 seconds in), my legs were about to give out and I had to stop for 2 seconds. They felt like jello! 

After all these, we then had to row for 3 minutes for calories! Killing us Bill!!!! 

Here's the results of the entire workout from eveyone at the 5:30 and 6:30 class. 

I did a total of 150 reps 

Mom did 140! 

Craig did 175! 

Diana did 177!! 

Incredible job!!!! 

Here's some pictures of the 5:30 class doing the WOD. We didn't get any shots of our workout tonight...but it's all good. 

Everyone did a great job tonight!!! I'm so impressed. This was a hurtful workout. 

I need to go to bed! 

-Crossfitlys

Nauseating WOD!

Tonight, we decided to go to Crossfit instead of the regular gym because the workout was a partner workout and we thought it looked fun. Hah! Little did we know!!! LOLing literally as I sit here and blog about this workout!

Tonight's WOD:

We started the workout with some backsquats. My last recorded PR was 125 and moms was 85. So, during the workout, I had to do 10 backsquats at 75 pounds, 8 at 80 pounds, 6 at 90, and 4 at 95 pounds. Same goes for mom using 85 as the weight to calculate percentages too. Anyway, Art only let us rest 2 minutes in between sets so this was a killer strength workout and it really took a toll on me right away. My legs felt like jello and I could barely lift my last 2 sets of 6 and 4 backsquats. Art had to assist and help me out. Mom banged these out so fast, she underestimates her strength because she lifts these with ease sometimes. Also, her backsquats looked incredible! She gets so low compared to before... Progress for sure!! 

Just a few pics of us doing backsquats

Anyway.... I kid you not, looking at the partner workout involving rowing 250 meters and then doing burpees while your partner rows 250m and back and forth until 3000 meters is reached, looked easy to us. I mean we row all the time and we've done burpees so many times. We saw this workout and said, "250m row is cake" and "This won't take long" and "That's only 6 times on the rower for each of us and 6 times doing burpees, how hard can it be???"

WELL.... The holding back of puke several times (for both of us), the heavy heaving for air, the constant need for water during the workout (which we usually always wait to finish before we get water), and the never ending ability to not be able to catch our breaths made this workout one of the most difficult ones to date. I think one other workout was up there with this one and that was doing 100 burpees and then jumping over the bar or something. 

The hardest part of the workout was coming off the rower and going into the burpees. Our legs and arms were so spent and now we had to jump down into a burpee! Not one, not two, not three, but as many burpees as needed until the partner was done rowing their 250 meters. THEN, going right back on the rower!! It was never ending!!! The rower was actually my break time in this workout and by NO means is a rower a break time LOL. I tried as hard as I could to maintain a consistent pace with the burpees, but it was so difficult to keep moving the entire time. I would take 3 seconds here and there to just take as many breaths as possible.

Man, what an insane workout! I'm seriously SO beat! Our faces at the end of this workout looked like cherries from being so red. We were soaking wet with sweat. My lungs and chest were on fire from breathing the cold, dry air so hard. There was no amount of water that could quench my thirst. (I know I'm being a little dramatic, but you have no idea until you do something like this.) 

Total mind and body workout! 

All I have to say is goodnight! Oh and here's how long it took us... 

Not bad, 17 minutes and 30 seconds of rowing and burpees! We managed to get 135 burpees! Probably burned 4000 calories! 

Nice job tonight everyone, especially my partner, my Mom! Couldn't do this without her! 

-CrossFitlys

"DT"

Tonight felt great! It's been a week since we've been to Crossfit (Not happy about that)... I've been battling a sinus infection and my mom had a stiff neck, so we took time off to recover. It was much needed and tonight was such a great come-back workout!

We did the basic warm-up, 500 meter row  followed by a lot of stretching (shoulders, hips, triceps, hamstrings).

After the warm-up, we did partner medicine ball workouts. It was a nice way to stretch our arms while getting a quick workout. We stood about 15-20 feet apart and just tossed the medicine ball in various ways for 3 different workouts, 15 reps each. We only used 8 pounds. 

WOD:

"DT" was the name of the WOD tonight. CrossFit often pays tribute to fallen servicemen with a “hero” workout named in their honor. “DT” honors United States Air Force Staff Sergeant Timothy P. Davis, who was killed by an IED in Afghanistan on Feb. 20, 2009, while supporting Operation Enduring Freedom. 

The workout requires you to use 155 pounds... Obviously, we cannot do that so I used 45 and mom used 35. 

This is what DT consists of:

I should of went up in weight because 45 was easier than I thought it would be. I'm thinking 65 would of been sufficient. Mom said the same thing. It's tough because you have to use the same weight for all three. I can deadlift 200 but only hang clean 75, so the deadlifts with 45 were so easy! I finished in 11 minutes and mom finished at 10 and a half minutes. Craig and Vinny were in the workout with us tonight. Craig used 105 lbs and Vinny used 155. Total beastmode with those two!!

At the end of this workout, my arms  definitely felt a beating, but it was much needed after that time off!!!

Here's some pics of us during DT

We had time to kill after this workout so Craig wanted to try and get a muscle up. He's been trying and trying and hasn't been successful, but... Tonight he was!!!! Go Craig! It took him only two attempts! Couldn't be prouder of my soon to be brother-in-law! 

This was his first attempt...

And his second... Got it!

Haha what a priceless shot! 

Nice job tonight everyone!!! Time to relax! Mom and I are going to Crossfit Mon, Wed, Fri this week and cardio (speed training) Tues and Thurs!  

-CrossFitLys

Oh!! Saw this today and loved it! 

Love my @crossfitbabes