....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...

...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

...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

...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

....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!

....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

Quote of the Day

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

...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

...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

...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

....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

....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

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

....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

...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

....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

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

...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

...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

...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

....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