Deficit push-ups! Never ending WOD

Well, I will say that tonight's workout, although long and difficult looking on the board wasn't too tough and didn't take too much time :) 

Tonight's warm up:

Tonight's WOD:

A never ending list of deficit push-ups, kettlebelk swings, and sit-ups! 

The idea was to increase the amount of push-ups each round and decrease the amount of kettlebell swings while maintaining 20 sit-ups in between. 

My abs and arms are going to be on fire for the next two days! 

The hardest part of this workout was the deficit push-ups. They are push-ups with your hands on weights so you are higher off the ground. I can't even do many regular push-ups, let alone deficit ones. I started do real push-ups but quickly dropped to the snake assist push-up and then I to the "girl" style push-ups. My arms were just so weak! Slowly and shortly I am gaining upper body strength but not enough to do 75 deficit push ups! 

Deficit push-up

Tonight, I used the 35 pound kettle bell which actually is light now-a-days, the first time I used that I thought I was going to fall over. Now, I just swing it up there like it's the lightest one. I'm going to be hurting tomorrow! Mom used the 18 pound kettlebell, which is a "tisk tisk" because I know she can use more!!! 

Sit-ups always feel like nothing when they are going on... In fact, we used our sit-up part of the workout to catch our breaths... But, tomorrow our abs will be so sore! Love you sit-ups! 

Prior to the workout, we did backsquats. We didn't get to finish these because we were spending time adding weights to build up to our 80% mark. All in all, I ended 2 at 105lbs and Mom did 2 at 85 pounds. Great leg workout with these. 

Tonight wasn't too hard. There have definetly been way more insane workouts, but it still wiped me out a little. Thanks Bill for making us sweat and work hard!! 

Results:

Pic from Arty from tonight's class:

Mom doing her kettle bell swings and me dying during push ups haha I'm just staring at the plates in pain.

Ah what a night! 

-CrossFitLys

Just the two of us :)

Tonight was awesome! Just mom and me in the 6:30 class with Bill! Pretty awesome when we have Bill to ourselves (hehe) he really watches us and encourages us which is the best! He makes us feel stronger and better about ourselves which is really great. He's such an amazing trainer! We love ya Bill! 

Anyway, tonight began with a nice warm-up: 

-3 rounds-

200m row

10 push ups

15 air squats 

This warm up really wiped me out for some reason. Mondays are always hard... Getting into the grind of the work week really kills me (I guess going to bed at 1am and getting up at 5:30 is problematic for my long Mondays). 

Oh and I wanted to add in that Mom and I actually did something different on Saturday. We didn't get up and ready in time for the Saturday morning CF class so we decided to hit the regular gym and get our run on (it's not crazy that we still belong to another gym, is it???). 

We haven't ran in over 3 months since we started CF. Maybe a 500m here and there but nothing major... The coolest part about our run was it felt like we never stopped. We picked it right back up. We decided to do intense interval training since we do Crossfit. Those simple jog runs just don't cut it anymore. We basically stayed on the treadmill for about 40 minutes and consistently raised our sprint speed every 2 minutes and sprinted for 30 seconds. At one point, we made it to speed 10mph on the treadmill, that's right... Speed 10!!! We never thought we could get to that point. Don't get me wrong, our legs felt like they were going to fall off but we still made it! Haha. The craziest part about it was that after running at speed 10, speed 6 and 7 felt like a jog.. Haha so incredible how far we have come during this workout journey! It makes me never want to stop. And I must add in that the run was so much fun and we were able to talk while we were sprinting. Our lungs, hearts, and legs have become so strong. After the run, we did a mini Crossfit workout.. Just 2 rounds of 20 lunges, 20 squats, and 10 push-ups. 

Okay, back to Crossfit. Tonight's WOD: 

Shoulder presses were difficult! The hardest part about the shoulder press is you cannot use any assistance from your legs or hips, you just stand with legs shoulder width apart and drive the bar up with your arms... Very difficult and requires all upper body strength! 

These made me so mad tonight! The last time I did them I maxed at 75 for one rep and tonight I still only could do 75, but at least it was for 2 reps. I tried so many times to get 80 and it just wasn't happening! So mad!!! Mom maxed at 55 which is incredible because she hasn't done these, so I am very proud of her results! She could of went higher but these really take full concentration and complete upper body strength. 

When we were about to start the WOD, we both got a little excited because running was involved and we laughed because we just did interval training. If we didn't do that run at the gym on Saturday, this WOD would of been the first time we ran in a long time and we probably would of been nervous and hesitant. We still panic when a run is involved in a WOD because it makes it 10x harder but at least we just got some running in prior to make us feel a little more comfortable. 

During the workout:

The 5 rounds were very difficult and every time I came back from the run, I felt like I was going to throw up. The cold air outside and the warm air inside didn't mix so well and the warm air just hit my chest hard when I got back in from the runs. Going into pull ups wasn't too bad, it gave my heart rate a little rest from the run and the upcoming box jumps. After pull ups, box jumps just sucked, they always do. They are tough and it takes all I have to get up Onto that box. I just kept telling my mind to tell my body not to stop! Same thing with the runs... I so badly wanted to walk, even if for just 5 seconds, but I kept running and never stopped.... Total mental and physical control. 

Results: 

Awesome day today! This week we are going to do Crossfit Monday, Wednesday, and Friday and do interval training on Tuesday and Thursday. We are stepping it up a notch! It's time for beast mode! ;) 

-CrossFitLys

Hang Clean & Jerk! Killer WOD

Our heartrates were so high tonight and the workout was so intense! Bill really gave us a crazy workout. Not only was the powerlifting part of tonight extremely tough, but the entire WOD was nonstop movement. 

Our warmup tonight was a great chance for us to practice certain movements. We did 20 hang cleans, front squats, and Jerks with just the bar. The form for these is so important and we are still having trouble on some things, but we will get better with time. It's difficult because, although it's awesome to have a different workout every day, we go long periods of time not doing certain things, so we forget how to do them. But like I said, with time, we will master all these movements. I usually pick up things quickly and form is so important to me... 

Anyway, the power lifting workout was so great tonight! 

We had to do 2 hang clean & jerks every minute on the minute for 7 minutes.

We didn't get any pics tonight but here's the basic moves for the hang clean and split jerk..

For this, I used 65 pounds and mom used 45. 

This was tough, We did one every 30 seconds and just rested in between. Heart was pounding entire time! GREAAAT workout already! 

Here was the WOD tonight: 

So 12 minutes of box jumps, sumo deadlifts, and thrusters! I used 45 pounds for this workout and mom used 40! We both really pushed ourselves!!! 

The box jumps were pretty easy and since my leg looked like this last time when I missed a box jump... 

I made sure I cleared every jump! 

The sumo deadlifts were also pretty easy; however, going into thrusters was SO hard! I was out of breath so bad from the jumps and deadlifts that the thrusters seamed impossible! I did one at a time and just took huge deep breaths in between each one. I stopped thinking about them and just kept my body moving as best as I could. 

When 10 minutes passed and Bill yelled, " 2 MINUTES!" I jumped into super mode and really pushed myself with everything I had!!! I then collapsed onto the floor after this workout!!! 

Haha gotta love the sweat prints of my dead self after the WOD! Lol

Results from tonight! 

I got 5 rounds and 5 extra box jumps!

Mom got 4 rounds, 10 box jumps and 3 sumo deadlifts! 

Great workout! Feels balls to wall amazing! Hah! 

-CrossFitlys

Rope Climbs, HSPU & Pistols

AMAZING workout tonight!!!! Bill kicked our butts! I am going to be in so much pain from this WOD.

First, I must add that yesterday and the entire weekend, I was sick as a dog... Coughing, stuffed up, sore throat, chills, and just terrible feeling.. This morning, after praying to God that I would feel better so I can go to work and then Crossfit (hehe), I woke up feeling 100x better! Praise God! I did not want to miss my Monday Crossfit session!!! Obsessed I know.

Although feeling better, I was still under the weather a little tonight but I still pushed myself and did the best I could do :) 

Tonight's warm-up:

I used the heaviest kettle bell for goblet squats and No joke, after the first round, I was winded.. That's how bad I felt at first. I told my mom maybe it was a bad idea for me to come... But.... I kept at it during the WOD. Thankful I did because I feel like a million bucks :)

WOD:

For the front squats, I used 100 as my max and mom used 75. I think they might have been higher but I couldn't find our latest record of them... These were pretty easy but still did a number on my legs... Which is awesome. Mom started off doubting herself but then got better as the weight increased (go figure) lol. 

Some pictures of us doing front squats. 

Our new reebok lifters are amazing and really help out when lifting! I RECCOMEND THESE 100% !! I could easily add 20-30 pounds on these front squats (maybe not easily but you know what I mean). 

During the 10min AMRAP, I kicked my butt! I climbed the rope 5 times! New record for me! Last time the rope was in an AMRAP, I could only do it 2 times and last workout with the rope, I was so beat, I couldn't even get one rope climb! Go me!

I did handstand push-ups with the box but I know I can do them on the wall, I just need Bill to help out with the technique. I did pistols in the workout which slowed me down a bit but I didn't want to cheat myself and do regular air squats. I wanted to really get the best out of the workout that I could. And let's just say, that those pistols are going to really screw me in a couple days because I won't be able to sit. Total glute workout! 

Mom did an awesome job, she mastered the rope in the past but for some reason, couldn't get her foot technique down; therefore, she did the alternative workout which is grabbing the rope, flat on your back, and pulling your body completely off the floor with just your arms and then back down (I think this is harder actually lol). She did arm release push-ups and air squats. She almost doubled my rounds tonight! Go momma!!

Tonight's results:

Mom snapped this of me after the workout... Too funny. I am totally checked out at this point! Hah 

Hot dinner, hot shower, warm bed. All calling my name tonight!

-CrossFitLys

Clean Pull+Power Clean+Front Squat ;)

Fun workout tonight! Everyone really

Pushed hard and did an awesome job and by the end, we looked like this... 

Dead. 

Tonight's warm-up: 

This was a great warm up and really stretched out my legs... When it was time to stretch, Bill told us to make sure we targeted our shoulders, wrists, and triceps for the power lifting. 

Tonight we had to do 3 different things in 2 steps for the power lifting, clean pull and then power clean with a front squat. The clean pull is just taking the bar from the ground position... Chest up, butt out. Then, as your knees go back, you stand up and really use your hips, glutes, shoulders and hamstrings to jolt that bar up. You then return to the start position. The power clean is doing the same thing except now you are lifting the bar up onto your shoulders. You do this by wrapping your arms under the bar....And the front squat.. Is just going into a squat with the bar in the power clean position. 

This is an extremely tough move for me and I have trouble because I think too much about what each part of my body needs to do which leaves me stuck. With time I will get better. We haven't done anything like this in a long time so I think I did pretty well. My PR for one rep was 95 pounds. 

Tonight's WOD: 

The wall climbs took about a minute or so and by the 5th one, I was so beat! I got right into the box jumps. I didn't realize my box was in the tall position and I fell pretty good on my shin and man did that kill. I kept going through the pain. The kettle bell swings were hard with the 35 pound kettle bell but I just really used my legs and glutes to get that kettle bell up there. All in all, I tried my hardest not to stop in between rounds but it was so hard after those box jumps... I stopped a few times for about 10 seconds to catch my breath.. My heart rate was way up there during this workout.  

At the end, we were all so dead. The entire class was pretty much on the ground.. I just sat on my box and took some deep long breaths... Great workout!! 

I got exactly 11 rounds in.. Not bad.. 77 box jumps and 77 kettle bell swings. I'm going to be in major pain. I'm still hurting from the double unders and pull ups yesterday ... 

Okay time for some R and R

Nice job tonight everyone! Here's the results...

Edrick did awesome with 15 Rounds!!! Nice job!!! That's impressive! 

-CrossFitLys

1st of 2014! Back Squats and Double Unders!

Tonight was a great workout for the start of 2014! It was difficult but doable and at the end, we felt great!! The classes were packed tonight and even with snow coming down like crazy, our 6:30 class had more of us than normal! 

Tonight's WOD: 

Prior to the WOD, we had a great warm-up! Row 500m (which is such a great start to the warm-up, really gets the blood flowing and muscles warm), 40m lunges, 25 push ups (did an awesome job on these, I actually did about 18-20 real ones before I started to snake them), 10 gobble squats with the heaviest kettle bell, and then stretched for 5 minutes. 

The last time me and momma did back squats (which was 12/20), I maxed at 100 doing 3 reps and mom maxed at 90 doing 3 reps. I remember doing these and I actually read the old blog to see how well I did these, and I struggled on that 3rd rep and "It took everything I had to get up from that squat." I was stuck in that in between position of a squat and a fully standing up position. Well, tonight, I maxed at 5 reps doing 100 pounds and I know I could of went up in weight, but time ran out. I am so impressed with my progress, especially since the holidays have impacted my Crossfit schedule and I've only been there a couple times since the 20th. Mom and Maria maxed at 85 doing 5 reps!!! That is impressive! Mom set a new personal record and did 1 rep at 100 pounds!!! Go mom! So proud! And Maria didn't think she could do the 85 at all and she did it with a struggle free look on her face! So amazing what mind over matter can do! Craig did an awesome job also! This was the first time he did back squats and he maxed at 185! That's so great!! And lets not forget Diana who rocks it every night and did 5 reps at 110 pounds! She's my inspiration! 

The WOD wasn't too bad except for the double unders. Of course 5 rounds of 15 pull-ups is really tough, but I just broke them up into sets as best as I could each round. The double unders were driving me crazy and really setting me back with time. I would get 5-10 double unders in a row and then lose my flow. I did this every round except for the 4th, where I did 90 singles. The double unders take everything out of me... Doing 90 singles instead of 30 doubles was a break for sure! 

After this workout, I was sweating like crazy and layed down of course! It was a great start to the new year and as always, an amazing workout! Great job tonight everyone, you all kicked major butt!! Way to start the New Year! 

Results of the night:

Some pictures of us tonight! There's quite a few but they are such great shots! 

Maria, Me, and Mom flexing haha

Mom at 85 lbs 5x

Me at 100 lbs 5x

Such a cool picture of Mom giving me a high five after my new PR :) 

Marie 85 lbs 5x (love the face in the last picture! She impressed herself with that PR!)

Craig 185 5x

Just some pictures of us after the WOD :) 

-CrossFitLys 

Shoulders, shoulders, shoulders...

7 days off from Crossfit for the holidays.. That is one long break and I am not too happy about it... It's been a busy last week but it feels so good to be back in the box!!

Christmas was amazing and I got all new Crossfit gear! My new Crossfit lifters, workout shirts, pants, wrist wraps, socks.. You name it :) I am one happy CrossFitter, that's for sure! 

Anyway, tonight killed my shoulders. We did shoulder presses, push presses and push jerks for the power lifting part. 

Bill set it up in a way that we had to keep increasing weight and reps.

Shoulder Press 1-1-1

Push press 3-3-3

Push Jerk 5-5-5

My PR for each was:

75/95/75 

Once it was time for the push jerk, my arms were so weak and it was tough to maintain that 95 weight. I had to drop to 65 at first and could only get up to 75 pounds. 

The warm-up and work out weren't too bad tonight, except for the fact that my quads and calf muscles were on fire! 

Warm-up

Row 2 min

Then

4 rounds

-1 wall climb-

-5 pull ups-

-10m lunges -

WOD

As many reps as possible in 10 min

500m row

100 air squats

50 double unders (150 regular jump ropes)

15 foot rope climb

The WOD was a killer on the legs. Coming off the rower and going into air squats burned so bad! Then going into jump roping after squats, forget it! My legs were so numb after jumping that I could not even climb the rope. I was so mad I didn't get a rope climb considering I can fly up that rope now. It's unreal how mad you get at yourself when you can't do what you know you can do. It's okay, it was a good workout after a 7 day break. 

After the workout, I was beat but it's been worse before... Way worse...

Craig (my soon to be brother-in-law) was the only other person in class tonight with me lol. He got a rope climb in and I'm so proud of him! He's new to Crossfit and he's kicking butt!! His PR tonight with the shoulder presses, push presses, and push jerks were 165/185/165 which is really impressive! He had to drop down in weight on the push press too. He's still trying to find his PR's with certain lifts so he went a little heavy to fast.

Here's some pics of us lifting tonight. 

Craig at 185 push press

Me at 75 push jerk

Feels so good to be in pain! Hehe 

-Crossfitlys