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 

Crossfit Total

Tonight was such an amazing night! One, because my cousin Josh came to Crossfit for the first time (I've been begging him to come for weeks) and Two, because I crushed some amazing goals!!! 

First, I'll tell you a little about my cuz. He lost weight in the past and looked so incredible. He then moved to NJ from Florida, and over the past few years, he gained some unwanted weight back. For New Years, he decided to start shedding the pounds again and he has already lost over 20 pounds this month. Very impressive! 

Anyway, we didn't know what to expect for Him tonight because I didn't tell Bill he was coming and he's never done anything like Crossfit, so I didn't know if Bill would let him Olympic lift or join our workout....

Well, it just so happened that tonight there was a beginners class with 3 other guys that Ryan was teaching. What are the chances??!! So, Josh met Bill and Ryan and jumped right in! He began with the row machine (he's familiar with this and does it at his own gym, so that's a definite plus) and then was introduced to air squats, snake push-ups, butterfly sit-ups, and Pull-ups with a band. 

As he was learning basic stretches and completing the warmup, I could tell he was in for a real treat! At one point, my mom looked over and said josh looks like he's gonna pass out or hurl everywhere lol. He was dying! But I must say, he did awesome and worked out like a champ. I was expecting at least some throw up... 

After the warmup, Ry gave them their WOD. Josh was already beat from the introduction to the moves and now he was about to do his first WOD ever :) 

WOD:

2 rounds of

Row 250m

10 air squats

10 sit-ups 

10 push-ups 

10 pull-ups 

That's tough for a beginners class. Josh kept at it and finished under 10 minutes! So proud of him! He used a purple and green band for pull-ups and barely took any breaks during the WOD. He is now part of the cult! He said he loved it but Let's see how he feels tomorrow and the next day when he can't walk, get dressed, brush his teeth or sit on a toilet from all the pain haha. It's okay, he always says, "Pain is temporary, quitting is forever." ;)

Some pics of my cuz during the WOD 

That face is priceless haha

Awesome job on pull-ups!

Now that you know the first reason why my night was incredible, it's time to talk about my goals being crushed. I'll make this short and to the point. 

My last recorded PR's (personal records) for back squats and deadlifts were the following:

Back squat 105

Deadlift 165

Tonight

Back squat 125

Deadlift 200

So impressed with my max increase! I back squatted 20 more pounds and deadlifted 35 more! Feels SO good to see progress. The feeling is indescribable happiness! 

Mom also did a great job, she maxed at 85 on the back squat, that's a 15 pound increase and 170 on the deadlift! That's a 25 pound increase! Amazing!!! 

The WOD was the following: 

After we found our new Rep Max for each, it was burpees and box jumps for 5 minutes. Total heart rate riser but doable... We have done WAY worse. I did these without stopping the entire 5 minutes. Did 36 box jumps and 36 burpees. Great 5 min workout! If it was any longer, I probably would of died.

Here's the complete results of the night: 

The first column is back squats, 2nd is shoulder presses, 3rd is dead lifts, and 4th is rounds of 1burpee+1box jump. Go us!!! That's 395 for my Crossfit total and 295 for mom!!! That's amazing considering it's only been 3.5 months of Crossfit! 

Here are some pics from tonight (there's a lot but there are well worth the post! In fact, the faces are just priceless tonight lol)

Me doing backsquats and deadlifts

Mom doing back squats and deadlifts

Craig maxing out at 305!!! Incredible! 

Mom and me doing burpees and boxJumps

What an amazing night! If I could do it all over, I would in a heartbeat! Nice job tonight everyone! 

Tomorrow is speed interval training again at the regular gym! See ya! 

-CrossFitLys

100 Thrusters! :0

Tonight was dreadful! The warm up, the pre-workout (which was a regular workout in itself) and the WOD were insane! Bill must not want us to come back! Haha 

Again, me and my momma were the only ones at the 6:30 class. Love this ;) because Bill really gets on us and helps us out with our form. He really is an awesome trainer and person in general. Crossfit is his life even though he has a family and his main job, he still puts so much time and dedication into this place and his clients, it's so incredible! Thanks so much Bill!!! What you do is never unnoticed!  

Anyway, tonight's warm up wasn't too bad... 

Warm-Up

Row 500 meters

-Then-

20 good mornings with bar

40 box step ups (20 each leg)

20 pull-ups

The only part that we struggled on was those pull-ups because Wednesday's workout killed us with those chest to bar pull-ups and we were still recovering from them. Even though in pain, mom and I both used the green band!!! Whoo-hoooo! After the warm-up, Bill decided to give us some deadlifts and the dreaded burpees :*0

Pre-workout 

On the minute every minute for 10 minutes 

2 deadlifts at 70% max 

5 burpees 

I used 115 pounds and mom used 105! Awesome job! 

After the 5th minute, those deadlifts started to get really heavy and hard to lift. We just pushed through and after 10 minutes, had to catch our breaths because we didn't even get to the WOD yet... (Killing us Bill!) 

Pictures of deadlifts and burpees! We were laughing during burpees because mom clapped every time she finished one lol I was dying! Haha 

Deadlifts: Me 115lbs, Mom 105lbs

Burpees

Man we really get some air on those burpees :)

The WOD was so painful and when I tell you that for the first time in a long time I thought I wasn't going to finish before I even hit the halfway point. The reason is because the WOD was...

100 THRUSTERS for time

Eeeeeeeek!!!! Shreeeeeek! Shaking!!! Nail biting WOD! 

Doing 100 of anything is difficult, but by making it thrusters, Bill was just basically inferring that he wanted our arms to fall off. He sure knows how to push us past our limits! 

After 10 thrusters, we were saying that there is no way we are going to be able to do 100. But we kept pushing. After 25, we were sweating and still claiming that 100 is impossible. By 40, I almost gave up. We started chipping away 5 at a time, over and over again. My arms were jello and my back was dripping sweat. Bill in the background saying let's go!!! Chip away!!! My mom was 5 behind me the entire way and Bill kept yelling, "Let's go Cindy! Catch her and beat her!" But I wasn't having that! Every time she picked up the bar, so did I! Tough competition we give, that's for sure. Around 80, I stopped thinking about the pain and just focused on drinking water when I was done. 

I just kept doing 5, dropping the bar, stretching my wrists, and then reloading. Over and over again. So painful!

By the end, we crashed and definitely celebrated! This is such a mental game, pushing past your limits and crushing goals!!!! So insanely proud of us!

I used 45 pounds and mom used 40 for these. It's funny how 45 felt like I was picking up a piece of paper at first and by the end, 45 pounds felt like 200. 

Results:

Took me 16 minutes and 55 seconds to do 100 thrusters

Took mom 18 minutes and 25 seconds 

What a workout! 

I came home, ate, and took an Epsom salt bath so quick! My arms are not going to be able to move tomorrow! 

Pictures of us doing thrusters 

For videos and more, follow me on Instagram @crossfitlys

R&R this weekend! 

-Crossfitlys