...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

....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

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!

...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

...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

...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

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

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

...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

....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

....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.

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

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

....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

....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

...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!!!!!!!!!!!!!!