Open 14.3 :)

Tonight was the third week of the open! I tried to start off slow and steady so I wouldn't be tired by the third or fourth round but I ended up doing terrible because it was so hard either way... it's only been 5 months of Crossfit for me so I'll take the score I get and just embrace it... 

Here was 14.3 

I got to the 155 range and only got 6 dead lifts, giving me a total of 61 reps. Here's some awesome pics of 14.3 

A great workout, I could of did way better but it is what it is... 14.3, you killed my back!!! I'm going to be in such pain this weekend! It doesn't help that we just did deadlifts Wednesday! ;) 

-Crossfitlys 

Tabata ;)

First time I've ever done a Tabata workout. Tabata workouts are long and very painful to say the least! 

There was 4 different exercises in the Tabata today, kettle bell swings, push-ups, sit-ups, and double unders. 

There are 8 rounds for Each exercise spending 20 seconds on and 10 seconds off, non stop until 8 rounds are complete. The catch (because there is always a catch)... The lowest round is the round that counts towards your total. For instance, let's say for the first 20 seconds, I get 10 kettle bell swings... For the second 20 seconds, I get 10, but for the third I get 9. My total is now 9. Basically, you have to keep your stamina and strength the entire 8 rounds or else your scores will be low. 

Here's what the workout looked like. 

Oh yeah, we also did front squats before Tabata, 25 of them using 85-95 pounds. 

Here's us during this dreadful thing

(As I smile lol)

(Me and Julie are dying.. Probably due to the fact that our abs were on fire and were cramping up so bad from the sit-ups)

Results:

I only had a total of 26. However, I used the 35 lb kettle bell and did double unders, so I am proud! That workout was not easy and I am going to be crying tomorrow in pain.

Scratch that, I'm crying already from yesterday's deadlifts and squats :*0 

Nice job tonight everyone! 

-CrossFitLys

It's Getting Warm!

What a winter this has been! It's been 10 days since my last Crossfit workout due to a crazy sinus infection among many other annoying things going on (Life is never easy, thank God for Crossfit as my outlet!) 

Anyway, mom found out today she has arthritis in her knees and some fluid around her left knee with a bakers cyst on top of that. She also tore something in her left knee because the fluid had some blood in it (I know,not good)... But she's going to get an MRI soon so she's taking about 2 weeks off from Crossfit, so it's just me for a little while (totally not the same without her but health comes first)

I'm going to just start posting the daily Workouts along with all the results of the night. Unless something crazy happens, that's going to be the gist of the blog posts. 

So tonight's was...

Shoulder presses weren't too tough, and the highest set I did was with 60 pounds.

Results: 

 

Everyone did an awesome job tonight, the 100m sprints killed me, I haven't ran in so long, but it felt so good with this warm weather! Tomorrow is going to be 66 degrees!!!! 

-CrossFitLys

Plan is Tues, Wed, Thurs this week ;) 

2014 CrossFit Open! 14.1

We signed up for the 2014 Crossfit Open! We know we won't be anywhere near the pro's, but we want to see how we compare to others like us, so we signed up for fun! 

14.1 

As many reps as possible in 10 minutes

30 double unders

15 power snatches with 55lbs 

This is such a cool experience. Like I said, I know we aren't pro's but it still feels so awesome to be a part of this. I feel like a real competitor in the Crossfit Games! I love it. 

I scored 122 and mom scored 76. We both had to use 55 pounds for the power snatches because we are in the 18 to 54 women age group. Mom missed the next cut off by 1 year!!! Haha if she was 55, she would of been able to use 45 pounds  in the snatches and she would of been golden because 55 was tough for her. It was tough for me too! We had to do clean and jerks instead of snatches (which is acceptable) but these take longer and use more of our time; however, they are much easier than snatches. 

Here are our scores from the night! 

I completed 2 rounds and then 30 more double unders and 2 more power snatches (power clean). 

Mom completed 1 round and then 30 more double unders and 1 more power clean. 

This was fun! We did way more than we thought we could do. The double unders messed us up a few times on the second rounds which cost us some time but it's all good! I'm just excited were competing! 

By March 3rd, we will know where we place worldwide on workout 14.1

    My sweat angel after 14.1  ;) 

Oh yeah, I didn't post on Wednesday this week because I was EXHAUSTED after the workout! We did rope climbs and kettle bell swings! The workout was insane! 

Every minute on the minute, do a rope climb and then 10 kettle bell swings with a 35lb kettle bell. I climbed the rope 5 times and then had to do the alternative rope climb, which is pulling yourself up from the ground on the rope with your arms (very tough). Mom did the alternative for all 10 because she can't get the clamp down, but she will with time! I passed 10 minutes and it took me about 14 to finish the workout. Mom finished on 10 and did a great job! This was an intense workout and today I am really feeling the shoulder and back muscle pain from the climbs and kettle swings. 

Here's some pics of us on the ropes... 

Ok, it's time to relax and enjoy the weekend. Wedding planning of course, so maybe not too much relaxing!

Till next week,

-Crossfitlys 

Snatch Balance (Saay whaaa?)

Tonight, for the first time, we did snatch balances! These are So difficult to say the least, but I'm so glad I got to do these. 

A snatch balance is similar to an overhead squat (which is really tough) but more involved and more difficult. 

Basically, you start with the bar behind your head, resting on shoulders. In one motion, you slightly bend your knees (like a push press), jolt the bar up and go into your squat stance and into a squat at the same time. Balancing yourself is key and bill had us practice several times with just a PVC pipe and then an empty bar. 

I felt Like I had the hang of it for most of my reps but when that bar got some decent weight on it, man is was difficult to balance! Mom felt the same way. 

I maxed at 70 pounds 

Mom maxed at 40 pounds 

After doing about 15 of these, it was time for the WOD. 

Bill already put us through a pretty good warmup which involved rowing 500m, skipping with high knees, Spider-Man lunges, crab walks, air squats, and shoulder stretches. 

The workout was fun..

Clock set to 7 minutes

100 double unders 

Row with remainder of time to record meters

I did all 100 double unders! No singles!! Whoooo hoooo! I'm so proud that I am getting so much better at double unders! I can't string them together yet so I used a single in between every double. Diana is getting so good at these, she strung at most 22 in a row!!! Go Di! Mom and Maria did 300 singles instead of double unders (still grueling!) It was a girls night tonight and we rocked it! 

Here are the results: 

I got 561 meters

Mom got 769 meters

Di got 534 meters

Maria got 725 meters

Excellent job girls!!! 

Here are pics of me and momma doing snatch balances tonight. I tried to get a pic of every part of the motion in order:

Fun workout tonight, not too exhausting or intense, just right ;)

Oh and we signed up for the Crossfit open!!! Crossfit games 2014!!! Yeahhhhh buddy! Can't wait! 

-Crossfitlys

Did I really do all that?

Tonight was so hardcore. I'll make this Short, sweet, and to the point because I am beat!

Here's what we did tonight...

25 pull-ups

35 push-ups 

45 air squats

Followed by...

18 deadlifts (Mom at 135lbs!! and me at 115lbs! Mom rocked it!!!- So proud of her and a little jealous, not going to lie lol--I can't help it, I'm so competitive)

We Then did...

1600 meters of rowing

80 box jumps

And 70 sit-ups 

Seriously, as I look at this, I never knew a human body was designed to endure such intense physical training. Crossfit is always hard, but this was just crazy!

I almost threw up a couple of times tonight and mom wanted to walk out lol it was so hard!!!! None the less, we probably gained some serious muscle mass tonight (I always tell myself this after every workout) and burned like 1000+ calories. 

It was a really difficult workout but these are always needed. It's amazing knowing that I am even able to do a workout like this. 3 months ago, I would of laughed if you told me I was going to complete a workout like tonight's. 

The human body is an incredible machine capable of doing anything you push it to do. 

*feeling blessed*

Here's some pics and results from tonight. 

Us doing deadlifts

Craig couldn't feel his legs after the workout...

Sean was dead ... He's a beast! 

Results... First number is dead lift weight. Second number is sit ups during the workout. Third number is height of box for box jumps. 

Crossfit856 now has Instagram! Follow them!! Also follow me on Instagram at crossfitlys to see pics/videos of our workouts and some delicious paleo dinners :) 

Okay, Time for bed for me!

-Crossfitlys 

NO pain NO gain.

Tonight was dreadful!!!! Burpees are horrible especially after doing thrusters! My arms are so SORE!!!! Ahhhhh!!!!

After tonight's workout, I couldn't move. 

First of all, Monday's workout killed me beyond belief. I knew I was going to be in some serious pain and sure enough, I was/am. Mom and I have been texting back and forth since yesterday about how sore we are. Our arms, shoulders, lats, and back were all used during Monday's workout and they are all beyond sore. It takes me 10 minutes to get dressed and it's so hard to even put deodorant on! I'm assuming the 50 pull-ups had a lot to do with it. 

On top of the crazy workout Monday, we did speed training yesterday for 40 minutes which was so tough because our arms hurt so much to move and we had to run and power walk (which of course requires arm movement).

I just keep telling myself the same 4 words..."No pain, no gain!"

Tonight Workout:

7 rounds! Burpees and thrusters!!! Ahhh 

Before the actual workout, Ryan let us find our 1 rep max with cleans because we never did them before. We did power cleans and hang cleans but never a full clean for a 1 rep max. I struggled a bit with the movement, it's so tough.. But I got a 1 rep max of 75 and mom got a 1 rep max of 70! Awesome job on these considering we haven't done them before. 

Some pictures of us doing Cleans 

Starting position...

Receiving as low as you can

Going into the full squat

And standing back up.

The reason this is called a Clean is because the entire movement is in one clean motion. No pauses or stops, just lift the bar up onto the shoulders, into the squat, and back up. 

I think we could have did more if we weren't so sore from Monday, but it's all good, I'll take the 75. 

Here are the results of the workout:

Took me 15 minutes and 31 seconds using 45 pounds for thrusters 

Took mom 15 minutes and 33 seconds using 35 pounds for thrusters

This is incredible for my mom that we stand neck and neck with time. My Mom is a machine!!!!! 

This workout was dreadful! We wanted to quit but we stuck it out somehow (the assistance of God for sure!). The burpees are the death of me. They take every ounce of energy you have and beat it to the ground! 

Ok I'm beat! 

Oh and Here's pic of us at the gym yesterday on treadmills :)

-Crossfitlys