Rope it up!

After today, I am just glad I am alive (A little too dramatic, I know). That's Because today was one of those workouts that can be added to a top five difficult workout list.  Not only did we climb the rope all the way to the top (after only being able to go a quarter of the way up 2 weeks ago), we  did 30 pull-ups, 48 burpees, 66 air-squats , and ran 1200 meters.  The workout was originally 3 rounds for time, but Mom and I could only complete 2 rounds because it was so difficult and we were winded. It took me 27 minutes, 18 seconds and Mom  27 minutes, 48 seconds.

The workout was broken up into 2 sections:



We ran 600 meters, which for some reason was so hard. We use to run 3-5 miles without stopping and now 600 meters is so difficult. They really mean it when they say once you stop doing something, it's hard to get back into it. After the 600 meters, we came in and did our first successful rope climb!!! To the top, touched the blue tape and made it back down without breaking anything. Of course, I now have another bruise (only the size of a golf ball this time instead of a grapefruit--lol like it makes a difference), but I'll take the bruise for the accomplishing feeling of success.  Right after the rope climb, it's on to 3 rounds of pull ups, Burpees, and air squats. Right when the last air squat is finished, it's out the back door for the 600 meter run again. Then repeat of it all. The second run killed me and I had to walk a little, but again, Mom motivated me and encouraged me to run it in, and of course, I listen to my momma.

 

 

When this workout was done, all I could do was fall to the ground with my water bottle, catch my breath, and gulp my water. I even had to lay down because I was so beat.

I was disappointed that we didn't finished 3 rounds but, like Bill said, we did a high intensity workout in about 30 minutes, and that's all that matters. The time is the important part.

I'm so tired from this week. Crossfit 4 days on top of everything else. I need that rest and recover more than ever. Most people say TGIF, I say TGIS.

Just a pic of our bruises! They are just battle wounds that build character :)

-CrossFitLys

Rest and Recover

I'm learning now more than ever how important rest and recovery for your body is. After tonight's workout, I really need to just rest and recover and relax my mind and body, especially since 10am tomorrow is a conditioning and endurance Day. 

I'm also learning the importance of teamwork and motivation. Today, I did not feel like going to CrossFit. CrossFit is one of the best parts of my day; however, it was just one of those days where all I wanted to do was come home from work, curl into a ball, and sleep. Motivation and teamwork from my mom got me up, CrossFit ready, and out the door for another painful yet invigorating workout.  I am glad I went because I learned new, intense workouts today that I would of missed out on.

Today...

Warm-Up

 

Split jumps are jumping into a lunge type stance; however, the back leg is only bent slightly. This is the stance used for the Hang Clean and Jerk. The FS (front squat) and press is just holding the bar, going into a squat then coming up and going into the press.

The strength move today was Hang Clean and Jerk. This is holding the bar in front of thighs at first, sticking butt out,weight on heals, chest forward and leaning slightly, knees slightly bent...then jerking the bar up to shoulders and going into a squat then coming up and going into the split jump with the bar above your head.  We were doing 1 rep max... I maxed at 55 and so did mom. 

WOD

Me doing hang clean with 35 lbs. mom also used 35 in workout. 

Results and time for the WOD. It was tough! The toes to bar kill me! And my poor hands are killing me! I might need to wimp out and get gloves...then again, I might just deal with it. 

9:30 isn't bad and go mom at 8:45!! She's really doing awesome and I couldn't be more proud of her! Like I said, teamwork and motivation is what CrossFit is all about. I can't believe how much I crave CrossFit and the transformation I see in myself after 3 weeks. It's actually quite incredible. 

Here's a transformation picture. Before CrossFit, 2 weeks in, and tonight ( a little over 3 weeks)

My arms are getting huge and so cut and It's only just begun ;)

-CrossFitLys

Back Squats. Holy Crap!

Today's workout was great! Wasn't in too much pain from Monday so I was able to move today lol which is surprising because Monday we did 75 overhead squats among some air squats and everything else...

I know tomorrow I am going to be in pain because tonight was intense. I'm starting to really love CrossFit, I feel like I'm part of a very unique group of people.. It's almost like family and I've only been going for 3 weeks. I absolutely love the care and motivation these people have for one another and for me and my mom.... It truly makes the Crossfit experience that much better.

Anyway, today's workout

Warm up
Row for 2 minutes
Then 3 rounds 
Gobble Squats (26 pounds)
Bear crawl 20 meters
10 minute stretches

WOD: Workout of the Day

I maxed out at 85 pounds on the Back squats!! New accomplishment for me! Go me!

Mom maxed out at 75 pounds! New accomplishment for her too! Go mom! 

During the back squats, we had to pause for 3 seconds in the squatting stance and then stand back up. I actually thought I wasn't going to make it up with the 85 pound bar across my back, but with Maura and Tom cheering me on, I had no choice! I got stuck on the way up but then used every ounce of leg power and core power to rise above. 

Mom got really low on her squats today, the lowest I've seen her! We are really coming along with this Crossfit stuff! Loving every aching and agonizing second of it! Hehe 

The workout AMRAP in 12 minutes was of course, as many rounds as you can do in 12 minutes... Difficult workout but definitely a great one. My arms, abs, and legs were killing me and screaming in pain but I didn't stop! Not once! I completed 9 rounds in 11 minutes... About 1 minute for the 20 Burpees .. Man I really hate them! Mom completed 8 rounds, Maura did 6 and Maria did 9! It was a ladies night tonight and we rocked it!

When doing the 5 shoulder to overhead presses, We all used 35lbs, and all did the push jerk. I should have used more because this was way easier than I thought it would be. Even by round 9, I was lifting that bar with ease. The KB swings were tough but I really used my hips and legs to lift it and gave my arms a break. Sit ups were easy but I said that last time and woke up with SCREAMING abs!  

As I write this, I am starting to feel my muscles get sore...I feel soreness in my shoulders, neck, abs, and back... This is the pain I yearn for so I dare not complain :)  

Another day of CrossFit complete, which is another successful day in my book. 

Tom, me, Bill, and Mom after our workout

-CrossFitLys

Oh Nancy!

Today was the day we were introduced to Nancy...

"Nancy" is a workout that consists of a lot of running (2000 meters total) and overhead squats (75 total). I had a hard time with this workout today. #1 Because I have not yet mastered the form for an overhead squat and #2 Because I pinched a nerve in my arm and my arm went numb on the 4th round of OH squats. Not good, but its about 2 hours later, and I have the feeling back--which is good--So don't worry Bill, I'm okay ;)

Anyway, today was difficult because we took a week off from CrossFit because we (Rob and I) settled on our new home on Thursday (24th) and we have been renovating like crazy... Taking a week off from CrossFit is a BAD idea because it is like Day 1 getting back into it. Well, to be honest, every day is like day 1 because CrossFit is never easy.

Today's Entire Workout

Warm Up:
Row for 2 minutes
15 Air Squats
Hip stretches (5 at 10 seconds)
Shoulder rolls w/PVC
Calf and ankle stretches
15 OHS + Scotts Press w/PVC

Strength Move:
Over head squats
5 sets of 3 (increasing weight each time)

WOD:
NANCY
5 RFT
(5 rounds for time. Basically,  how long will it take you to do 5 rounds of 400 meters and 15 OHS)

I maxed at 45 pounds on OHS

Momma maxed at 35 pounds on OHS

During Nancy, we just used the 15 pound bar because our OHS is not mastered. 

All I can say is Go us! It is only officially week 2 of real (not beginner) CrossFit classes and we are pulling our weight!

Now, waiting for the pain to set in and time to go relax and get a cup of hot tea. 

Just Some pics of us practicing our OHS's tonight

Me with 45 lbs

Maura with 35 lbs (She maxed at 45lbs too)

Momma with 35 lbs

This week, we are going Monday, Wednesday, Thursday, and hopefully Saturday -Wish us Luck

-CrossFitLys

They call them "pistols" for a reason

The pain is starting to finally kick in from yesterday's insane workout. We were introduced to pistols! I'm pretty sure it would have been less painful if I actually used a pistol and shot myself in the quad... Lol I'm not kidding either.

Pistols.... They are squats with one leg.. Look this up if you don't understand... In fact.. Check this YouTube video out and prepare to be completely blown away by this man's ability to do pistols. 

http://youtu.be/TWvIu7s-vIM

These were extremely difficult to do and I will probably not be able to do them without the assistance of a beam or band for a while. During the workout, I used a beam to assist myself with the pistols but I still did as much as I could to make sure I was using my legs to pull myself up instead of my arms. 

My mom had some difficulty mastering the pistols and decided to do air squats in their place... But don't mistake that for an easy way out. Instead of doing 10 pistols in the workout, she had to do 20 air squats. But I will say that she claims to not be in much pain while I'm sitting here unable to walk. 

So what was yesterday's workout that is now causing me to have trouble moving?

Warm up

Row for 2 minutes

Then

3 rounds

15 jumping jacks

15 air squats

We then did 5 sets of 2 reps with the push press... BUT... We had to max out at the heaviest weight we could lift... And I am SO proud of myself because 2 weeks ago I could only max out at 55 pounds and last night I maxed out at 85 pounds! The coolest part of last night was when Bill said that I am in the top 5 of the strongest girls at Crossfit-856. I acted like it was no big deal... But we all know I was like ooooOooOoohhhhh yeeeahhhhhh lol. My mom did awesome too... She maxed at 75 pounds which is just as amazing because she struggled at 65 last week.

Anyway, after 15-20 minutes of the push press, it was time for the workout. 

WOD: AMRAP in 15 minutes

200 meter run

10 pistols (alternating legs)

10 Burpees (Jump on top of a 45 lb plate to finish Burpee)

Let's just say... Give me a real pistol! (Not really but you know what I mean) This was a very hard workout. I finished 4 rounds plus an additional 200 meter run in 15 minutes. Me and my mom finished side by side at the same time and ran the last 200 meters together...I had to bust my butt on my last set of Burpees because my mom, as well as everyone else, was far ahead of me. When I was done this workout, I had a hard time catching my breath and I could feel the redness burning on my face. My heart was racing and I was dying of thirst. I couldn't even drink water right away because I needed to suck in air without interruption. I must say, it felt awesome finishing this workout! Go us! 

Our weight and rounds after workout.

I get more proud of our strength and endurance AND dedication every time we finish a workout. 

Time to go use the foam roller and take an Epsom bath because every muscle below my neck is hurting more every hour that passes. 

-crossfitlys

Pictures :)

About to climb the rope

Working hard to get up that rope!

Trying to grasp that foot clamp!

Rob and My Shin after rope climbing :O

INTENSE

It's been almost a week since my last post... and it is safe to say.. I am still alive...In intense pain, but alive ;) 

SATURDAY!!!! HOLY CRAP!

On Saturday (2 days ago), Me, my mom, and Rob decided to go to CrossFit. Bill said Saturday's are more of a conditioning (longer) workout rather than a heavy lifting, intense workout. 

I have come to the conclusion that whenever Bill says something is not as hard or not as intense... It's usually impossible and insanely intense and when he says its hard... It means, I'm going to die. 

Let me run you through Saturday for a second, so you can understand what I am talking about.

It began with our warm-up

5 pull ups

7 push ups

9 air squats

Not bad.. except we had to do 5 rounds of that. (Dead already)THEN run 400 meters. 

I managed to do this without stopping. Took me a little longer than the others, but still, did not stop. I must say that when I got to the run, my mind was saying I can't do this and I so badly wanted to walk, but I just kept pushing and kept shoving one foot in front of the other. 

After the warm-up, we cooled off for a second and then were told that we were going to be climbing rope during the workout so we were given about 20 minutes to practice and get the technique down. 

I thought rope climbing looked easy (Again, Bill makes everything look freaking easy!) but clearly, it is NOT. 

I could only get about 1/4 of the way up the rope before coming back down. I got the movement of it, I just have to work on holding the rope between my feet. My shin was starting to throb after the third attempt. Now (2 days later), I have a bruise the size of an orange on my lower shin to prove the attempts and the pain I was experiencing (Its okay, you know what they say... bruises build character... aka battle wounds). 

My mom struggled a bit with the rope climbing. Again, I think it is due to the way we are clamping the rope between our feet (meaning, we aren't doing that right-lol). I know with time we will get better at this. 

Rob, on the other hand, was doing awesome. He really impressed me with his strength and stamina during the entire workout, being that he really hasn't been doing any kind of strength or endurance training prior to CrossFit. Me and my mom have been working out for a while now, so you would think we would be better off... but clearly, we are not. 

After we attempted the rope several times, we walked through our upcoming workout. The workout was For Time, which means you have to complete the workout, trying to get it done as fast as you possibly can. 

WOD: For Time

1000 meter Row 

200 meter Farmers (35lbs(in each hand)-me and mom, 70lbs-Rob)

3 rope climbs

800 meter run

200 Over Head Walks (55lb- me, 35lb-mom, 65lb-Rob)

3 rope climbs

Seriously????? BILL! IF THIS ISN'T INTENSE, I DONT KNOW WHAT IS!

Time

Cindy-22:17

Rob-24:10

Alyssa-24:20

Arty (The other owner/trainer) kicked butt and finished in 16:56... This is a time to work towards! 

We had a nice size class and every one did an awesome job. Some of the other members and times were...

Bryan-19:48

Gerald-22:45

Diana-26:00

Julia-23:00

Sandra-21:29

I must say (and i think I speak for all of us, well me rob and mom)... This was the most difficult workout up to date. Every muscle in my body was killing me. The row was the furthest we ever rowed so far considering we usually do 500 meters and we think that is tough. I had a hard time with the farmers walk and the over head walk, stopping every 50 meters, screaming in pain... My shoulders were on fire throughout the entire workout. The rope climbs burned my hands and shins. The run killed me and I almost puked. I was ... without a doubt... repeating the words "YOU CAN DO IT" over and over again in my head during this entire workout. 

After we finished, I felt such a sense of accomplishment, I would have jumped up and down with joy if I had a muscle left that worked properly. However, we all just sat down and chugged water, caught our breaths, and high-fived each other. 

Another "INTENSE" workout was conquered.