Friday, December 31, 2010

....the last wod of 2010....

This is me doing the deadlifts in Wed. wod. This was the "Nutts" wod (check it out on the wasatch blog cuz I am too lazy to write it today....sorry!) lol


Sorry, I haven't felt much like blogging this week, but I still got in 3 really great wods! (Tues/Wed/Fri) Today's wod was a combo of Fran and Annie..Frannie :) Here was my modified one:
15 thrusters/15 pullups
30 situps/60 jump ropes (not sure what a "single" under is called..lol!
12 thrusters/12 pullups
25 situps/50 jump ropes
9 thrusters/9 pullups
20 situps/40 jump ropes
15 situps/30 jump ropes
10 situps/20 jump ropes
WHEW! My time was like 23:54. Ususally by the time I am done with a wod I a little dizzy and sometimes I don't catch my time so that is something I will have to work on is getting my time down right so I can track my progress.
Anyways, a great way to end 2010....can't wait to start fresh next week. My goal is to go EVERYDAY to the box.
Happy New Year!
luvs, liesl

...the one with a big orange ball.....

So Andy took pics of my wod today...LOL...so i'll be posting them..


I'm proud of myself for doing a wod yesterday and today because i'm very crampy....

So here was my wod:
3 rounds for time of:
50 jump ropes
50 squats holding a 12 lb medicine ball

for a total time of: 8 minutes and 51 seconds.
I did 150 squats holding 12 lbs!!! cool!



This is the room where I usually do my wods...


Someday i will do double unders like Andy...while i was jump roping my legs felt like jello because of all the squats...

Thursday, December 30, 2010

...the one with lots of chalk...

todays wod was really good! did some warm up on the rowing machine and stretching and got to work...we did our wod in the main gym today. here is my wod for the day:

see how many rounds in 20 minutes of:

2 pull ups (modified)
4 real push ups
8 kettle bell swings (i started with 35 lbs and did a few rounds and then i went down to 30lbs for the rest of the wod)

i did a total of 15 rounds in 20 minutes....the pull ups were what killed me...and i needed a lot of chalk for the pull ups and the kettlebell...got chalk all over my pants and the floor and the bar and the kettle bell...lots of chalk! LOL
Andy did 2 muscle ups, 4 handstand push ups, and 70 lbs kettle bells! he's a beast...i wish he'd take his shirt off when he does his wods...hubba hubba!
Sidra

Monday, December 27, 2010

...the one with lots of burpees....

Todays wod was awesome...super hard!
it consisted of burpees and ball slams.

15 burpees, 1 ball slam
14 burpees, 2 ball slams
13 burpees, 3 ball slams
12 burpees, 4 ball slams
11 burpees, 5 ball slams
10 burpees, 6 ball slams
9 burpees, 7 ball slams
8 burpees, 8 ball slams
7 burpees, 9 ball slams
6 burpees, 10 ball slams
5 burpees, 11 ball slams
4 burpees, 12 ball slams
3 burpees, 13 ball slams
2 burpees, 14 ball slams
1 burpee, 15 ball slams

i was using a 15 lb. medicine ball...way heavier than i usually use...a couple times i actually dropped it on my head because my arms were so shaky after a while...

So in the end i did a total of 120 burpees and 120 ball slams and it took me about 26 minutes...awesome!!! of course the "actual" wod starts with 20 burpees (Andy started with 20) and goes down to 1...and instead of ball slams, Andy did pullups...i think he did 210 burpees and pullups if you can imagine that! crazy! a great wod!
Sidra

Friday, December 24, 2010

...the one with blister callouses....

So today we did our family trip to the gym since the gym wouldn't be open tomorrow...this was my wod:

5 rounds for time of:

15 deadlifts
9 hang power cleans
6 push jerks

all with 50 lbs. of weight!

I finished in about 15 min. and some seconds...Andy was there to encourage me and keep me going even when i wanted to quit...for me, olympic lifting is hard because there are so many things i have to remember to do with my body to do it right and to do it safe...and then i'm trying to remember the wod as i'm going...exactly how many reps and what round i'm even on...all while i'm lifting really heavy weight and it takes all my energy to just lift the stupid weight...all the other stuff just goes out the window when i'm trying really hard to just do the exercise corectly...anyway...does that make sense?...so i actually forgot what round i was one during part of it..thankfully Andy reminded me...it felt really good when i was done! yay!

i did end up with some nice blisters and some rough callouses after that!
Sidra

Thursday, December 23, 2010

....the one with dumbell snatches....

Here I am doing kettleball swings at the box. Corey said it looks like I am trying to take a crap-LOL! Have Andy take some pics of you doing your wods so I can see you....I miss you!

Here I am doing that KILLER burpee/rowing wod....that was tough!

OK-today's wod was dumbell snatches and weighted situps. I basically just tried to get dumbell snatch right instead of actually doing the wod so I don't have a time. The movement is very hard for me to get. I am kind of uncoordinated so it will definitely take some practice! But my knees are killing me from all the squatting I did today. I think I will skip tomorrow and give my knees a break. I will just work on my jump roping (which I found out I am also not very good at....go figure-lol!) Oh well....one day at a time, right!? I lost 3 pounds and I can feel my body "firming" up so that is very encouraging!

Wednesday, December 22, 2010

....the one where i cried....

yep i cried after my wod today. partly because it was so hard for me and i felt like i was going to throw up and partly because i felt like a loser because i didn't do the wod as rx'd.....but my trainer gave me a great pep talk and cried with me and i feel tons better now. i have a problem with comparing myself to others and that is something that i need to stop doing. the only person i am competing against is myself. i need to remember how far i have come and i need to be more consistent with my workouts. i haven't gone to the box since last tues. and i really felt it today. here was my wod:
1000m row
25 burpees
1000m row
25 burpees
(the rx'd one was run 2 miles/or row 4000m and do 100 burpees) GASP!
my time was 21:55
so anyway at least i went in today. when i saw the wod posted on the blog last night i kept thinking of an excuse so i wouldn't have to go in, but i'm glad i did. :)
luvs, liesl

Tuesday, December 21, 2010

Quote of the Day


"Success is the sum of small efforts repeated day in and day out."


Saturday, December 18, 2010

...the one with the family...

Today we all went to the gym so Andy and i could do a wod together...our saturday tradition for the past several weeks...here's our wod

as many rounds as possible in 20 minutes of:

5 real push ups
10 dips (these are murder!!!)
15 overhead squats with 20 lbs...i know i could've done 30 lbs, but that one was being used by someone else at the time and i certainly couldn't do 40 lbs!

I did 7 rounds!!! killer wod!! my buns and arms are so sore! woo hoo!
Sidra

Friday, December 17, 2010

...the one that went really quick!...

Hello!
Ok, so today i did a really simple wod, but it was good!

3 rounds of:

50m lunges
50 crunches


tooke me 7:15 minutes to finish...also jogged and did some stretches and real push ups to warm up...felt really good! And then i worked on doing some dips and pullups in the main gym on one of the cool pullup machines so you can make it as easy or as hard as you want....man, my arms are weak!!! can't wait to do a pullup all by myself!

Sidra

Thursday, December 16, 2010

...the one with a lot of back and forth....

so i did the same wod you did last time(the stadium wod)...except all the stuff is all spread out...so i think that at least 1.5 min. is just me walking back and forth between stuff....owell...

started in one room with:
30 wall balls (6.6 lbs)

then walked out of that room to do:
300m row

then back into the same first room to do:
30 DB push press (15 lbs in each hand)
and this was really hard for me...i really had to watch my form..it just felt ackward compared to doing it with one bar...didn't really like how out of control my form felt with this one.

then back out of that room to another room to do the:
30 KB swings (20 lbs)

then back into the first room to do:
30 box jumps (i think it's like 24 inches?)

then back into the other room to do:
30 deadlifts (90 lbs.)

I guess i could've changed the order around so i was only switching rooms once...owell..so i guess that probably added a lot of time onto my final time...owell...it was a really good wod! My final time was: 14.21 minutes
Sidra

Tuesday, December 14, 2010

....the one in the main gym....

OK-so today is not a regular bootcamp day so if we come at 9am we work out with the "regulars" in the main gym. :) Today was "The Stadium WOD":
30 wallballs (6lbs)
300M row
30 DB push press (10lbs)
30 KB swings (12lbs)
30 box jumps (10 in)
30 deadlifts (63lbs)
HOLY CRAP! Looking back on it I can't believe I finished....my time was 13:45. whew....hard. Today I really had to dig deep and I could totally see why people say that hard exercise (like running a marathon) is mostly mental. By the time I was on my 20th box jump I was actually excited to get done and it almost got a little easier. It was a great wod and a great day!
Luvs, Liesl
p.s.-they took pics today so i am anxious to see if they put one of me up where i am actually doing something....lol!

...the one with deadlifts...

Todays wod was pretty good. a simple wod.

3 rounds of:

10 (115 lb.) deadlifts
30 sit ups (real ones this time-using Andy's abmat)

i finished with a time of 11:59 minutes!
The deadlifts were hard...the weight was so heavy for me that it took me a little while to do 10 of them! but i was sporting my other really cute crossfit shirt and felt pretty good!!!
Sidra

Monday, December 13, 2010

....the one with squats and a cute new outfit....

Gabe was kind enough to take these pics of me this morning before I left for my workout. This is my $$$$!! new outfit and my "official" BEFORE pics. Pretty tight on me right now..I will take a new pic every Monday morning and look for changes. :)



K-so I spoiled myself and indulged in some new workout clothes! They actually made me feel like working out more and made my workout easier and more enjoyable....I know that sounds dumb, but it's true. Weird.... Anyways, here was today's wod:
My rx'd wod was the "bronze" level
3X
400M run
7 assisted pullups
30 squats
7 assisted pullups
Again, I forget my exact time but it was 21:00 something. I felt stronger today when I did my warmups..the pushups were a lot easier for me! Still no changes in my weight or inches lost that I've noticed (my pants aren't loose yet!) but I have more energy and I can tell the wods are getting easier. I'll take any progress right now. I know the weight and inches will come off with time. :) I am being really strict with my diet this week so we'll see if that makes a difference too.
Luvs, Liesl

...the one where i still want to puke!...

Hello! Ever heard of the filthy fifty?....well i did half of a filthy fifty...instead of doing 50 of everything, i did 25!

Here's the wod:

25 box jumps
25 jumping pull ups
25 (25lb.) kettle bell swings
25 walking lunges
25 K2E (modified of course)
25 (40lb.) push press
25 back extensions
25 (6.6lb.) wall balls
25 burpees
25 jump ropes (you're supposed to do double unders, but by then i wanted to fall over, so i did regular ones)

Looking back on it, i can't believe i finished...that's a lot! holy cow!
I finished in 21:49 minutes!
feel sick...wanna puke!...yay, i'm done for the day!
Sidra

Sunday, December 12, 2010

Thought for the day....



"I believe the WODs that become significant emotional events, the real suck-fests, have a far greater benefit than the physical improvements they inflict. They require and reinforce mental strength. All WODs, when performed “as Rx’ed,” require these attributes. But Linda, Murph, Fight Gone Bad, and some of their cousins really require you to dig deep to get through them. Whether you are feeling strong and are headed to a personal record (round 1), or you are supporting a big fat boo-boo lip and are in the middle of your own pity party (round 3), the clock continues to run. It is only over when you finish that last quarter-mile, the last pull on the rowing machine, the last clean. You must find a way to get from start to finish, as best you can, solo. No one can give you a cup of fortitude, a neatly packaged perseverance bar. It must come from within." -Jim Decker/CrossFit Journal Article

Friday, December 10, 2010

....the one with 2 miles....

Today's wod:
30 pushups/800M run
20 pushups/800M run
10 pushups/800M run
5 pushups/800M run
OK-so I saw this wod posted on the wasatch crossfit blog last night and I was totally dreading it, but it actually wasn't that bad....but man I am getting so sore so I'm sure I will have a hard time walking tomorrow. LOL! It was so nice to have so many people cheering me on and knowing that they were doing it too made it a lot easier. My time was 36:00 something so it was a looooong wod! But it felt great to finish. It was raining outside and I was just running and thanking Heavenly Father for my body and praying for strength-it was very beautiful.
Anyways, good job on your wod yesterday. I don't even know that those turkish thingys are so I need to look them up on youtube. You are doing so awesome....I bet you are starting to see some seriously sexy muscles developing! :) YAY! This is so fun (and like Andy said, addicting....I'm definitely hooked!)
Luvs, Liesl

Thursday, December 9, 2010

...the one with turkish get-ups...

So today's wod wasn't nearly as hard as yesterdays....kinda relieved...

for warm up i jogged and did some sittups and stretched a bit...

my wod:

10 reps (10lb.) turkish gettups (right arm)
10 burpees
10 reps (10lb.) turkish gettups (left arm)
10 burpees
10 reps (10lb.) T.G. (right arm)
10 burpees
10 reps (10lb.) T.G. (left arm)
10 burpees

took me 13.26 min to finish

Then i did about 20-25 lunges while holding a 10lb. weight over my head and i practiced a few handstands against the wall...couldn't hold the position very long before my wrists started hurting...probably held the position about 15 sec. they were long seconds! LOL
Sidra

Wednesday, December 8, 2010

....the one with deadlifts....

Today's wod was:
10 deadlifts/400M run
5 deadlifts/400M run
5 deadlifts/400M run
10 deadlifts/400M run
My deadlift weight was 65# and my time on my wod was 17:02. HARD! But I can tell that it is getting a little bit easier for me. I am not dying by the time I done with my warmup like i was a couple weeks ago. One day at a time.... :)

...the one where i thought i was going to pass out...

Today's wod was sooooo stinkin hard!!!!!!!!!!!!!!!!!!!!!!

OHMYGOSH!!!!!

Ok, 3 rounds of:

400 meter run (2 laps)
15 jumping pullups
50 squats
15 jumping pullups

for a total of 6 laps, 90 jumping pullups, 150 squats....are you kidding me?????
i seriously thought i was going to passout...couldn't catch my breath the whole time...and this agony lasted for 25 minutes....ugh! so glad it's over...

And of course, Andy finished in 14 minutes....the pro's finish in about 12 minutes....

But, in hindsight, i'm very proud of myself for not quitting...whenever i'm in the middle of a hard wod and i want to quit so bad and i don't...well, that is a huge accomplishment for me :)
Sidra

Tuesday, December 7, 2010

What to wear to the gym....?? LOL











...the one with deadlifts...

I did the same wod that Andy is going to do today. Deadlifts.



You do your maximum weight(mine was 135 lbs)-2 reps

wait 60 sec.

2 reps

60 sec.

2 reps

60 sec.

2 reps

60 sec.

2 reps

60 sec.

2 reps....etc. up to 10 rounds



finished in 15 minutes!



Wasn't the hardest wod ever...usually i can't catch my breath, but with this wod, it was just heavy and my hands have lovely callouses from it! so woo hoo!

Sidra

Monday, December 6, 2010

...the one with power snatch's...

OHMYGOSH!!!
Today's workout kicked my buttocks! Very hard for me...i had to imagine Andy standing there cheering me on to force myself to keep going even though my body was screaming at me to stop...pretty intense workout:

21-18-15-12-9

40 lb. power snatch
wall balls (6.6 lb ball)
K2E (totally modified-just hung from the pullup bar and tried to bring my knees up as high as i could...only made it up to my waist area (barely).

finished in 28:15

I can't imagine there will be a time when i can do hand stand pushups and real K2E!!!
Or Muscle ups????!!!!!
Can't imagine it...but i know if i keep going like i am, i will get there, and so will you, Liesl!!!
Can't wait to get to work out with you someday..whenever that will be!...when you come here, we can all do a wod at our gym here on base too!
My whole body is shaky right now...crazy how a body can survive these workouts...i've never worked out this hard before in my entire life before Crossfit...and frankly, i'm suprised i can even do it....i was totally out of shape, didn't workout, in my 30's, mom and wife, homemaker...can't even believe i've gotten this far! woohoo! i did 20 real pushups for part of my warmup today! 20 unbroken "real" pushups!!!!! cuh-ray-z!!!!!!
Sidra

Saturday, December 4, 2010

...the one with jerks...

...so yesterday i was still very sore and feeling my period big time!!!...so i did about 200 crunches...i think that's pretty good!

So, today we all went to the gym together and did a lot of warm up and Andy taught me how to do cleans, power cleans, squat clean presses...and jerks....so after learning to do all of them (i hope i can remember!!!) we decided to do a wod...and here's how it goes:

for 10 minutes we did the following:

10 box jumps
5 jerks

i did 6 rounds in the 10 minutes...was a great workout!!!!
of course, andy's was way more intense than mine! he was on the tallest box, and did hand stand pushups instead of jerks...he he he...anyway, feel really good!
Sidra

Friday, December 3, 2010

...the one with 100 pushups...

So i was really really busy yesterday and my calves were sooooo sore with huge knots in them from all the tuck jumps. So i decided early in the day to start doing pushups throughout the day. I'm talking REAL pushups too!!!

I ended up doing 100 pushups yesterday!!!
And about 30 crunches.

My calves are still hurting today really bad!!!
So i think i will probably do a bunch of crunches today. Hate when i'm so sore that i have no motivation to do a real WOD. But at least i'm doing something right? We are going to the gym on saturday morning with the kids so Andy can show me some other exercises with weights!!!
Sidra

Wednesday, December 1, 2010

....good WOD today...

I feel like i need to learn some of the other exercises at the gym with weights....but i feel really silly anytime im in the gym messin with weights...like i'm sure i look like i don't know what i'm doing! LOL anyway...i need my man to go with me and show me a few things...
here was my WOD for the day:

10 rounds of:

10 tuck jumps
15 back extensions

for a time of 9 minutes!!!!

yay for me!!!
Sidra

....the one with 55 pounds....

Ok so today we worked on power cleans. These are really hard for me for some reason....I am very uncoordinated. By the end of the workout I felt like I was actually starting to get the hang of it though. I got up to 55 pounds so that's awesome for me!! And the callouses on my hands are HUGE now..no more baby ones-lol!!
Today's wod was:
21-15-9
box jumps
k2e (of course I can barely get my knees off the floor....I did use chalk on my hands for the first time today and it makes a huge difference on my grip on the pull-up bar.)
The timer wasn't working today so I don't know my time, but I do know I finished! LOL!
I met a couple of really nice girls today and I am feeling less intimidated every time I go. I am feeling great today and so far this week I have not eaten after 7pm and this is so HUGE for me!!
Anyways, happy hump day....I say TLF....train like a freak! (not temporary living facility this time, lol!) Luvs!
Liesl

Tuesday, November 30, 2010

...the one where i did more squats!!!...

I'm redoing some of the wods from the 2 week program that got us started...this time i was redoing the wod with pushups, situps, squats. using the tabata timing...20 seconds of reps, and 10 second break for 8 rounds of each of the three exercises....this time i was doing "real" pushups for the first 2.5 rounds and then i had to do girly pushups...but i was proud of the real ones i did before i burnt out! and my crunches are pretty much the same..ugh!...and my squats improved!!! i am doing 3-5 more squats per 20 sec. than last time!!! cool!
tired now.....yay! i'm done for the day!!!
sidra

Monday, November 29, 2010

....the one where sweat was dripping off my nose....

OK-so I think this was seriously one of the hardest wods I have done. Maybe it was just cuz I pushed myself really hard....that, plus I have been really lazy the last five days and have done pretty much nothing but ate and slept. (PS-I just found out that they post the wod the night before on the wasatch crossfit blog so if you ever need and idea for a wod or want to see what I am going to do, just click on the link I have over on the side.)
10 minutes AMRAP
2 HSPU (modified of course)
4 pull-ups (also modified/jump ups)
8 kettlebell swings
I did 8 rounds and let me tell you it totally kicked my butt!! I finally rowed 1000M today and did about 50 squats during my warmup. I am feeling great....tired and hungry and shaky, but really proud of myself! There was also a new girl there today for the first time so that made me feel better knowing I'm not the "newbie" anymore. It is getting a little easier everytime. This week my goal is the go to the box M/W/F and do my own wod at home on T/TH. I am really going to try and stick to a well-balanced diet and try to cut out my eating at night. Anyways, great start to a new week!

....the one i really needed...

i really needed this wod today...sitting around and eating for 4 days kinda makes me feel like crap with no energy and totally out of shape!
so i'm glad to be back on schedule today!

6 rounds for time of:

10 burpees
20 squats
30 situps

for a total of 60 burpees, 120 squats, and 180 situps!!!
Time (16:52)

sidra

Wednesday, November 24, 2010

Motivational Picture of the Day/Week

"Unless you puke, faint or die....keep going!" ~Jillian

"The past does not define you, the present does." ~Jillian

....the one where i make a "comeback"..lol....

OK-here was the wod for today:
1 round, FGB (fight gone bad)/max effort
wall balls
sumo dead-lift high pulls
box jumps
push press
My total number was about 42....it was hard for me to keep track of my reps because I was concentrating so hard on my form. The warm-up was rowing 250 M x 3 times with 45 second in between and my average time was 2:14. (whatever that means I am not really sure yet.) FYI-I am still learning the lingo so some of the things I said here might not make sense or it's probably the wrong abbreviation.
OK-I copied this explanation of the FGB off of this website:
http://www.crossfitsolano.com/crossfit_solano/2009/03/whats-fgb.html .
What's FGB?
Fight Gone Bad (FGB) is a workout simulating an MMA fight, combining 5 exercises. The clock starts and you have to complete as many reps (calories for the rower) as possible in 1 minute, every minute you switch exercises until you complete all 5 exercises, then you get 1 minute rest. Total of 3 rounds. The exercises include: rowing, push press, box jumps, sumo-dead high pull, and wall balls.

The trainer at my box said they normally do 3 rounds but today we just did one round. There was a ton of people at the class today and it was too chaotic for everyone to do 3 rounds. It was crazy fun and very motivating to have everyone around you so close trying their hardest and sweating like pigs! It was awesome! It wasn't the most intense workout I have done but that's probably because I only did one round and you had to wait for a rowing machine to be open and I was also working with my trainer to get my form down just right. My wall ball weight was only 4kg, the kettleball for the sdlhp was 20kg and the bar for my push press was 20kg (just guessing..not really sure how much just the bar weighed but it felt heavy for me..no weights added for me just yet.)
Anyways, hope that all made sense....I am studying the crossfit website so I can hopefully become better with the abbrevations and names of the exercises.
So anyway, I am sorry I have been MIA....I will try to do better at posting everyday!

Tuesday, November 23, 2010

...the one that made my shoulders and upperback sore!...

So this wod was really good. here it is:

20 wall balls
20 (not sure what they're called but instead of throwing the ball up at the wall, you squat down as you throw the ball really hard at the floor, each time bringing the ball all the way up over your head)

I did 5 1/2 rounds in 15 minutes.
so i'm already sore from this one!...this one definitely helps me to get that really sexy, defined, toned upper arms, shoulders and upper back...oooh lala!
sidra

Monday, November 22, 2010

...THE ONE WITH A LOT OF JUMPING...

Todays WOD:

3 rounds of:

20 box jumps
15 air squats
10 burpees

completed in 11:04 minutes.
The box jumps were really hard! i was actually jumping up onto dining room chairs (as suggested by Andy). i was really proud and suprised that i did it without quitting!!! and jumping up like that when you're really tired is actually kinda dangerous...a couple times i barely made it onto the chair. so yay for me!!!
wish i could weigh myself on my own scale! boo hoo!
Sidra

Thursday, November 18, 2010

...the one where i got a side ache...

UGH!
Hate Hate Hate running!
Having said that, i went into my wod today with a good attitude. very pumped up and ready to go...i would have had to run 25 laps to run a 5K which is the wod for the day. my first 5 laps went pretty smooth but i got a side ache on the last lap so i walked it off for 2 minutes and then finished the next 3 laps which would have me completing my first mile. after that last lap, i was dying...horrible side ache...the story of my life!!!!!!!!!!!!!!!!!!! i can't run without getting a side ache!!!!!!!!!!!!!!!!!!!!! so frustrating...i can tell i have more endurance now since i could do 5 laps without stopping...that's really good for me, but i expected more. so i walked the 2nd mile and got bored and left. didn't complete the 3rd mile....very dissapointed. so running 1 mile and walking 1 mile took me 32 minutes....i think i ran the mile in about 11 minutes...i need to shake it off and forget about todays wod. ok....enough of that......GO CROSSFIT!!!!!!!!!!!!!!!
SIDRA

Wednesday, November 17, 2010

the one where i tried to get done before the maid showed up!...

so i looked out the window and saw that housekeeping was a few doors down so i anxiously started my wod hoping she wouldn't show up half way through my wod and mess me up...thankfully i got done and she's still not here! woohoo...i don't dare get in the shower though...i better wait and not press my luck!
so here's my wod for the day:

5 rounds for time of:

20 burpees
15 squats
10 sit ups

i finished in 16:14!!!
crazy to think i did 100 burpees again today plus 75 squats and 50 situps!!! so proud of me!!!
can't wait to here about your wod Liesl!!!
Sidra

Monday, November 15, 2010

the one with tons and tons of burpeeeeeees!

Today i went to the gym with andy and we both did 100 burpees. it took me about 11minutes to complete my burpees!!! it was really hard...my heart was racing afterward!!! than i did some deadlifts with 95 pounds. cool! feel really great!
sidra

Saturday, November 13, 2010

...the one when i did the same wod as andy...

ok, today my wod took me about 26 minutes.
it was really really hard for me....it went like this:

4 rounds of:

100 ft lunges (carrying 10 lbs. over my head)
30 box jumps
20 wallballs
10 pushups (except andy did handstand pushups)

andy really helped me get through the last round without giving up!!!
and i was doing real pushups this time!!! i'm very proud of myself. i wanted
to quit sooooo bad, but i didn't! felt amazing afterward!!!
sidra

Friday, November 12, 2010

....the one where i almost lost my cookies..lol....

OK-so when you first get to the gym they have you do 500 M of rowing to warm up and then you have a round of warmups (which for me really felt like a wod, but ya know, I'm a newbie). The warmups were a combo of three rounds of 10 each of wall squats, situps and handstand pushups (of course I did a modified one). I could only do 5 squats each round. For the pushups they have you kneel on a box and touch your head down to the floor. YA, I almost biffed it a couple times. So I get done with the "warmup" (HAHAHA!!) and onto the wod.

For time: (my time was 13:35)
20 box jumps
12 burpees
15 box jumps
9 burpees
10 box jumps
6 burpees
5 box jumps
3 burpees
And yes I finished it!! Can you believe it!? I couldn't believe it myself, but everyone was cheering me on and that really helped. There were four other people in my class today and they have all been doing it for about a month so I felt a little out of place because I am so uncoordinated and overweight, but once we got going you really don't notice anyone else because you are just focusing on your own wod. Everyone is really nice and the music they played was great! I can't wait for Monday!

...the one where i did a hand stand against the wall by myself!!!!....

ok today i went to the gym with andy because i had to do running in my wod....here's how it went:

3 rounds of

sprint 50m
10 burpees
sprint 50m
10 situps
sprint 50m
10 air squats

i forgot tot time myself...but after that Andy said i should practice handstands and he helped me do it up against the wall and then i totally did it myself...that took a lot of courage for me...for some reason i was afraid to do it...BUT I DID IT!!!!! YAY!!!! and then we played around on the treadwall (a climbing wall that is contantly moving) and that was fun!
Sidra

Thursday, November 11, 2010

....the one where liesl does a real wod....

OK....so I went to Wasatch Crossfit this morning to see what it's all about.. The trainer showed me some basic moves and then set up a wod for me to do. First I did 500 M on the rowing machine and here was my wod:
10 air squats
10 pushups
10 kettleball swings
10 situps
I did three rounds for a time of 6:58! Not too bad for my first "real" wod! It felt good to push myself that hard. So I signed up to do the bootcamp which is a 12 week program that is an introduction to Crossfit. I go every MON/WED/FRI at 9am (free babysitting at the gym!) and we do a warmup and work on learning different Crossfit exercises and then we do the wod. I'm pretty excited....very nervous though. My stomach hurt so bad today I almost didn't go in and go through with the "introduction". But I think the only way for me to do it is to dive in head first and give it my all. I've made the committment and I am going to stick to it. I'm scared and intimidated to say the least. Everyone I saw there today was so CROSSFIT! WOW!! Hopefully there will be some people in my class that are more at my level, but everyone has to start somewhere, right. It feels like starting a new job with all the nervousness associated with that.

Wednesday, November 10, 2010

the one that took 16 minutes and 14 seconds!!!

Ok. this one was the longest wod i've done so far....4 rounds of:

15 burpees (yuck!)
25 squats
35 situps (crunches)

and i did it! i did it!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! woo hoo!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
sidra

Tuesday, November 9, 2010

Buns And Fat Loss Week

Buns And Fat Loss Week

Motivation of the Day


DARA TORRES - 43 year old Olympic medalist in Swimming


....the one where i modify crossfit to fit my abilities right now....

First off, I am sorry that I have been "off the radar" so to say for a couple of days. I have a whole slew of excuses (trust me, I'm the queen of excuses....), but none of them should have kept me from working out. But again, I will use anything as an excuse so that's why I haven't been working out for the past 4 days. I do have to say that I seriously injured my quad muscles and I am just barely starting to walk without a limp. It did feel good though knowing that I was starting to awaken those long, lost muscles of mine that have never seen the light of day! lol! Anyways, I was reading on the crossfit website and a couple of things really stuck out for me....I really want to do this, but I am feeling overwhelmed by how hard and uncoordinated I am so reading this really helped.
"If many or most of the exercises are relatively or completely unknown to you, then we recommend that you begin learning the movements for a month or two until you can either perform our common exercises or have substitutions worked out for those movements under development. This is a great place to begin for anyone with little or no experience with serious weightlifting or gymnastics." (THIS IS ME!! LOL)
"You would be well advised to take on the WOD carefully, cautiously, and work first towards completing the workouts comfortably and consistently before "throwing" yourself at them 100%. The best results have come for those who've "gone through the motions" of the WOD by reducing recommended loads, reps, and sets while not endeavoring towards impressive times for a month before turning up the heat. We counsel you to establish consistency with the WOD before maximizing intensity."
I know this is kind of what we talked about last week when you said to just do what I can. I want to work on just doing the exercises properly even if I can't do a "full" workout. I am going to be researching online to see if I can find an easier "beginner" workout. So please don't think I am giving up. Quite the opposite in fact....having this blog and YOU to answer to and to motivate me has really given me hope that I can actually do this and for once in my life actually get results and have the body and life I have always dreamed of. Thank you Sidra. Really. Thanks. :)

Versus Momentum Promo

the one where liesl disappears??????

Hey girl! where are you?....is crossfit totally freaking you out?...don't give up K?...it isn't suppose to be easy...results are guaranteed because of how hard it is...keep your eyes on the prize. love you and hope to hear from you soon! I have 100 pushups today....ugh!...what are you on?
Sidra

Monday, November 8, 2010

....the one where i had to go to the gym!...

so, since this one required running i had to go to the gym....after i got there and got going i realized i wasn't going to die...lol...i just really don't like going to the gym lately...i just figure i should be able to get a great workout from home with crossfit...and usually that's the case, but today i had to run...which i really don't like...but here was the workout:
2 rounds of
400m
50 lunges (25 each leg)

i think i finished in about 10 minutes...it was hard...lunges are hard!
and then on the way home i saw this little coffee place that also sells crepes and i was naughty and bought a nutella, strawberries, and creme crepe right after leaving thy gym...very counter-productive...ugh!
sidra

Friday, November 5, 2010

....the one where liesl could barely sit down on the toilet to pee and almost needed help getting up....

holy crap! those squats yesterday killed me! my thighs were so tight all day today i could barely walk up and down my stairs. and to get up from a sitting position....hell. and i didn't realize that you use your abs when you are driving in your car..weird. anyways, i took it as a good sign that i am finally working some muscles that have been poorly neglected for way to long. the pain actually feels good. i did end skipping my workout today and used it for a rest day partly because i was so sore but also because i started my period today and i had a really severe headache all day long (which was probably from not having a diet coke today, as i am trying to cut back). tomorrow i will do day 3 workout and just go from there....so far i feel like a fish out of water, but i did watch a few crossfit beginners on youtube and it gave me hope that everyone's gotta start somewhere right!?

Motivation for the day!


"Ill put you through hell, but after all of it we'll all be champions"
yours truly,
CrossFit




"Never Quit. It's the easiest cop-out in the world. Set a goal and don't quit til you attain it. When you do attain it, set another goal and don't quit til you reach it. Never Quit!"
Got Goals??????

...the one with A LOT of jumping.....

ok. i went pee before i started but like one round into the jumping i had to go again....this one was a challenge because i had to pee for the rest of it! LOL...anyway, i like the back extensions...i could feel it in my butt, stomach and lower back and calves...it was cool!!! on my way to tighter abs! yeah baby!
so it was 5 rounds of (10)tuck jumps and (15)back extensions. completed it in 4 minutes! so cool that after 4minutes of working out i am done for the day!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Sidra

Thursday, November 4, 2010

...the one where Sidra and Liesl get sick of being out of shape...

So excited to get this blog going and turn it into something fantastic to help motivate us and keep us accountable! what a great idea, Liesl! So happy that we can, after all these years, work on this together and support and encourage eachother to success! This will be a kick in the pants! literally...it will totally kick our butts....BRING IT ON!!!!!!!!!!!!!!