....the one where i played "catch-up"....

OK-here's an update of my week.... :) MONDAY-(ok-we did TWO wods today..killer!!) wod A: 3 rounds for time 15 deadlifts (#63) 15 goblet squats (#26) then exactly 10 minutes after starting this wod you do wod B: 21-15-9 kb swings (#26) burpees Unfortunately I can't remember my times but I did really good!! But as for how I felt on Tues....well let's just say I could barely walk. The goblet squats did something and the inside of my thighs are still sore! So here is WEDNESDAY wod: 21-15-9 deadlifts (#63) situps run 400M after each round My time was around 19 minutes....not too shabby!! The actual wod everyone else did had push press and pull-ups, but I trying to avoid straining my shoulder so I am not doing those exercises for like a week. I got physical therapy on Monday and it actually feels a lot better. :) And you know firsthand about THURSDAY wod because you did it yesterday! LOL! There are tons of people at my box who are competing in the open games so it is pretty exciting and motivating to watch them do the wods. There was so much energy and excitement there today because there was four athletes doing the open wod while I was doing it right along with them! Next year I totally want to compete in the open so that means I will have to start doing the wods as rx'd. Let's all do it together k!! Andy would totally RULE over the men's division! I had to scale my wod:AMRAP 15 minutes 9 deadlifts (#63) 12 pushups (i can only do them on my knees still....I am so proud of you for doing them strict! You are so amazing!) 15 box jumps (12in for me....the 20 inch box is still very intimidating for me!) So anyways I got 5 rounds and 7 dealifts total (scaled of course), but it felt great because I have really been working on mentally pushing through and trying not to take too many breaks. I try to break up each individual round....for example, in my head I will divide the box jumps into 3 sets of 5 and will only stop if I reach the end of each "set". For some reason it makes it easier in my mind to divide up wods and just chip away one by one. So, I signed up for the Beach Body contest that they are doing at our box and it starts on Monday. Check out the new blog website and read all about it! The new blog is really nice too! www.wasatchcrossfit.us Anyways, the top cash prize will be over $1000 and the 2nd place is 3 months paid membership! WOWZA! I am really gonna try and see if paleo makes a difference in my performance at crossfit. I know, it's gonna suck but hopefully in a good way....lol!! LUV YA BABE! p.s.-Look at the post for what our wod is tomorrow....10,000 burpees for time!! And then a 10K....hahaha! LOL!! April Fool's Day fun! :)

the one with really hard pushups!!!

Hey girl! So have you heard about the crossfit open?....anyway, this weeks wod listed for those who are competing in the open was a good wod so i thought i'd do it today. AMRAP 15: 9 deadlifts (105#) , 12 pushups ( you go all the way down til you're laying on the floor, lift up both hands off the floor, put them back down and then push yourself back up - way harder than normal pushups!!!) , 15 box jumps (20 inch box). I got 4 full rounds done plus 9 deadlifts and 7 pushups. really flippin hard! those pushups were brutal! but it was awesome when i finished.... trying to not have crap this week....had a couple cups of roma today, and a frozen fruit chiller, but no cookies or candy like i wanted to have...so that's good! love ya! Sidra

...the one with a lot of pull ups...again....

So I got to work out with Andy again today...will be the last time until saturday...anyway... Today was wicked hard!!!!!!!!!!!!!!!!!!!!! and you will see why!!! For Time: 75 squats 50 pullups (modified), 20 dips, 50 squats , 35 pullup, 15 dips, 25 squats, 20 pullups, 10 dips. I finished in 19 minutes and 37 seconds. was really really hard!!! i'm very proud of myself, though, because i didn't change the wod to make it easier...i was going to do less reps of each, but i decided to stick with the prescribed wod and i finished!!! woo hoo!!! Andy and i decided today that we need to do less sugar for a week....so no junk for a week...we love our junk too! Darn! owell, it will do us good! Sidra

...the one that sucked!!!!!!!!!!!!......

Ok, i had a hard time today!!! on my period...crampy, feel gross, and tired...so i had a bad attitude when i started...ugh!

5 rounds for time of:

15 medicine ball cleans (remember how fun these are??? LOL) with 11 lbs
15 wall balls with about 8 or 9 lb ball

I think i finished in about 16 minutes!!!
.....this was rough!!!...i'm still crying about it! LOL what a baby!!! LOL

love you!

....the one with andy's boss...

Thursdays Wod was cool! i can't believe i finished!

for time:

70 burpees
60 sit ups
50 kettlebells (25 lbs)
40 jumping pullups
30 modified handstand pushups

I finished in 20 minutes and 14 seconds! I beat Andy's boss by like 8 minutes! woo hoo!!!

Awesome!
Loves!

....the one with handstands....LOL

23/March/2011 Wednesday WOD
Gymnastics: Muscle up (ring rows for modified) practice and 2 min aggregate handstand hold.
Then:
21, 15, 9 Calories Rowed
42, 30, 18 Air squats between each row

OK-this looks easy, right!? LOL!! K, let's get one thing straight....I can't even do a somersault so just close your eyes and imagine me trying to do a handstand....are you laughing yet!? Well, it is quite a site and something that I will really have to work on. It takes a lot of courage to just throw your body upside down. If I can get over the fear factor, I think I will be ok. It is super-duper hard to hold a handstand position for 2 minutes. I could only do one minute broken up into several different tries. I am going to start practicing these movements at home to see if I can build up my upper body strength.
Anyways, my time on the actual "wod" was 9:10. I had to pause a lot during the squats to catch my breath. I probably could have pushed myself a lot harder than I did, but seeing how this is my 2nd day back in over a week, I didn't want to overdo it.
Well, I had a great talk today with my trainer about how important eating and diet is to your overall health so that's funny that you talked about the same thing in your last post. I am going to do the same as you and try to not eat after 7pm. I am really going to try and go paleo as much as I can, which unfortunately means I will have to cut out my newfound love of Roma with cream. I am having a really hard time wrapping my head around the whole concept of going on another "diet" so I am trying to look at it as a lifestyle change instead.
Anyways, have a great Wednesday!
Luvs, Liesl

...the one after almost a week....

Monday-

Ok on Monday i felt so out of shape....it is amazing how a week of not doing crossfit can set you back!!!!!!!!!!!!!!!!!!!!....i pushed through it, but i was hurting!!!

7 pullups (assisted)
15 deadlifts (90lb)
30 walking lunges

I believe I did 4 rounds in 20 min. and 38 seconds....soooooo out of shape!!!



Tuesday-

run 2 laps
50 situps
50 pushups

run 2 laps
40 situps
40 pushups

run 2 laps
30 situps
30 pushups

finished in 21 minutes and 18 seconds.....soooooo hard!!!!! (running again...not my favorite)

I really need to recommit to not eating after 7pm....and do better with my snacking during the day...i need to make sure i'm eating something healthy every couple of hours...i recently got a pamphlet from the gym with lots of healthy snack ideas...so i went to the store and stocked up....some of these include:

whole grain (must be listed as the flour in ingredients-anything that has enriched flour is junk food) toaster waffles-frozen with 2 tbsp. of lowfat/fat free yogurt and fresh fruit on top-i used strawberries....

a few whole grain crackers (i looked at many many boxes and only found a few that actually have whole grains or whole wheat flour listed in the ingredients...it is amazing to me how these companies can say they are whole grain or made with whole wheat when they aren't!!!!!!!! bread is another huge culprit of this crime!!! so many people think they are actually eating whole grain foods or whole grain bread simply because they say it on the front of the box, or simply because the bread is brown...you can also usually find caramel coloring listed in ingredients for these imposter breads so they look brown!!!!) with a piece of lowfat cheese

1 cup of tomato soup with a few whole grain crackers

parfait- fresh fruit, lowfat/fat free yogurt and granola

apple slices with peanup butter....

just a few examples!!!
love ya!
Sidra

....the 1st one in a while....

Tuesday March 22nd wod: A HERO wod for a local soldier who was critically injured in an explosion

“Quinn”

200m run

27 pull-ups

15 deadlifts (225/155 lb.)

400-meter run

28 push-ups

28 kettle bell clean and press

28 push-ups

400-meter run

15 deadlifts (225/155 lb.)

27 pull-ups

200m run

I did the whole wod except for the second set of push-ups (because of shoulder issues). My deadlift was #103, my kb was #18 and I did pull-ups on a pull-up assist machine (very cool! felt like I was really using my own muscles to pull myself up!) And bonus, I ran every run without stopping....that's a first for me! I was so exhausted after this wod....i could barely lift up my arms to put my hoodie on - LOL!

Anyways, I skipped yesterday (no reason in particular except for the fact that the boys were off of school and slept at my mom's and I slept in....)

So, I hope you are feeling better and can find just the right meds. I bet your new puppy is keeping you busy! She is so cute! Have fun with her!

Luv ya! Luv, Liesl

...a good one...

Ok here's the wod for tuesday of this week:

10 wall balls (10lbs)
10 jumping pullups

7 rounds for time!

I did it in just over 11 minutes....it was hard! a really good one!

Wednesday is my break day...so no wod to post for today!

...the one that i forgot to post!...

I looked back on my posts and realized that i didn't post a wod i did recently...but i can't remember when i did it..must have been sometime last week...weird...

4 rounds of:

run 2 laps
25 pushups

So i ended up running a mile and doing 100 pushups...and it totally stinks that i can't remember my time for that wod!!!

And for today i also did a running wod...ugh!!!

run 4 laps
100 situps
100 back extensions
run 4 laps

so i ended up running a mile total and the situps and back extensions in just over 21 minutes...
i really don't like running! but i didn't get a side ache this time and the last time either, so my body must be getting more accustomed to running so that's good right?! but my endurance while running sucks!!! i had to stop and walk many times during my 8 laps....i still feel so out of shape...but i have to remember how far i've come...i'm very hard on myself...always thinking about what i can't do well, instead of how far i've come...

i'm going to try to stop doing that!
Sidra

....the one with lots of wods....

OK-you're right, it has been since Feb 23rd that I posted....I have seriously been slacking but for good reason. It took me like 2 days to recover from traveling home with my kids!! They were crazy on the way home....and I have been working like crazy and don't feel like doing a darn thing at night when I get home so blogging is what suffers. LOL!



Anyways here was WED wod: 2 Rounds for time (BOLD is rx'd wod, which I couldn't/didn't do)
21 OHS (45/33)

(I did 2 rounds of 14 OHS/15lb, 28 wallballs/6lbs and 56 situps...I did a 500 M row after each round....I think I coul have pushed myself one more round (to equal the same number of reps as the rx wod), but I was beat and already had it in my head that I was done at 2 rounds.)
42 Wallball
84 Situps
500m Row after round 1, 750m row after round 2
......sorry, don't think I will totally finish this post because I wrote the first draft like 4 days ago and now it's just hard for me to try to catch up. SORRY!

OK-so I know I haven't posted in forever....mainly just out of pure laziness. I did go the box everyday last week (except Tues. and Mon. of course we worked out together!) and the main thing I remember is the for one of our WARMUPS we did 20 wall burpees and it was scary and hard but I did it!! And on Fri. we did Cindy and I did 7 rounds. I was sore until Monday!!
So starting tomorrow I will psot every wod I do even if it just a short little blurb. Sorry to keep you in limbo. Please don't give up and push through you stupid menstrual like I have been trying to do all weekend. I am so crabby and crave everything under the sun.
Anyways, love you and sorry to keep this short and sweet, but I will post tomorrow as soon as I get home from the gym. NO EXCUSES!

lots of pullups!

Ok, this one was interesting! with a continuously running clock, do 1 pullup the first min., 2 pullups the 2nd minute and go on as long as you can......

I was able to make it to 15 minutes!!! i did 15 pullups in one minute and then i had to stop! i think i did 120 pullups total (jumping pullups)!!!! Andy made it to 18 minutes!!! he did about 170 pullups...insane! it was cool to watch his last few minutes!!!

so it was a pretty good, challenging wod to do.....

food diary:

protein shake

2 eggs, and one piece of french toast, OJ

protein bar

macaroni grill!!!!!!!!!!!!!!!!!!!!!! way too much food and way too many calories! so yum!!!

feel totally bloated now! think i will have some herbal tea!!!
love ya!
can't wait to see what you've been doing this week!

..the last couple wods

Hello chickface!!!

tuesdays wod included walking lunges while carrying a 10# weight overhead and doing jumping pullups...did 5 rounds and i forgot my watch so i couldn't time myself...

today i did a crazy wod!:

15 turkish gettups (right arm) with 15# weight
30 kettlebell swings 20#
15 squats holding 15# weight over left shoulder
30 kbs 20#
15 squats holding 15# over right shoulder
30 kbs 20#
15 turkish gettups (left arm) with 15# weight

finished in 11:38 minutes!!!
a really really good one!!!

food diary:

protein shake

2 eggs and grapefruit

girlscout cookies

chicken ceasar salad

girlscout cookies with roma

herbal tea

white chili with limeade and chips and salsa

(ate way too many girlscout cookies today!!!!!!!!!!!!)holy smokes!!! i must be ovulating! can't get enough junk food! craving everything! really don't like it! hope you did better than me today!
sidra

...the one with running....

Todays wod was hard!...for obvious reasons...i am NOT a runner, and i can't do pullups yet, and i rigged it so my jumping pullups were really hard....

amrap 15

run a lap around indoor track
4 pullups (jumping, but i really had to jump up and then pull myself up
the rest of the way-hard!)

I only did 5 rounds...and it was super hard for me...every time i run in my wods i am a big baby afterwards because i always get sideaches and i get so winded so fast...sucks!...but i can definitely tell that my pullups are improving....the fact that i can pull myself part of the way up all by myself is amazing to me...still have a long way to go, but it feels great to see that i'm getting stronger and improving...my goal is still to do a real pullup all by myself by this summer!!!!

Love ya!
I wanna see more of your food diary's chickface!