...the one i didn't wan to do!...LOL

So i probaby stood there for 5 minutes screwing around, checking my watch, stretching (again), looking around, messin with my ipod...LOL...i really didn't want to do this one! HA!

50 box jumps (20 inch box)
50 situps

40 box jumps
40 situps

30 box jumps
30 situps

20 box jumps
20 situps

10 box jumps
10 situps

It took me 20 minutes and 8 seconds! phew!

So glad when it was over! Ever since my box jumping accident on the 24 inch box, I don't like box jumps anymore....i have this rediculous fear that it will happen again! owell....
can't wait to see your posting!
Sidra

my first post in over a week!

Ok, todays wod was scaled down because i was affraid to try it Rx...anyway here it is: run 100m, 25 strict pushups, run 100m 25 situps, run 100m, 25 airsquats, run 100m, 25 back extensions. I did three rounds of this in 22:45 minutes! The original wod was to do 50 reps of each instead of 25.....it just seemed too big for me...owell...the wod i did was a great challenge in itself! the kids go on spring break starting thursday, so i have to make sure i get in 3 good wods monday thru wednesday! love ya sista! Sidra

so i totally spaced posting my wods last week and now, for the life of me, i can't remember any of them!!! i know i did a wod mon, tues, wed, fri, and sat....but they've escaped my memory! ugh! so i vow to post all my wods this week without fail! jeez-leweez! Hope you're feeling better and back in the box doing killer wods with all your newfound energy! love ya, sis! Sidra

...the one with the whole fam!...

Today we had the kids work out with us...no reason why we can't get them started on fitness while they're young!....so Andy,Zion, and Zada did crabwalking for 2 straight minutes and then our wod: AMRAP 12 minutes: Turkish gettups (15 #) 3 with right arm, and 3 with left arm and 6 burpees. I did four rounds, the turkish gettups and 1 burpee!...it was rough! Zion did the wod with us as RX'd and Zada just did burpees the whole time...they did great...and it was harder than i thought it would be! love ya! keep on keeping on!

....the one where i tore my hand for the first time....

OUCH! Todays wod was: 25 kb swings (I did #26) 250M row 7 rounds for time My time was 19:58. Killer wod and I have some serious blisters and one of them tore so my hands are a little sore....lol! PALEO is going great so far! I really haven't been that hungry as long as I eat every couple hours. And honestly I don't miss my diet coke....yet. LOL! Here has been my typical menu this week: Breakfast:banana or couple slices of ham and avocado or eggs with green chili salsa (yum) Lunch:chicken cooked in olive oil and garlic with onions and mushrooms (I cooke a huge pan of this on Monday and it lasted me all week. It is so yummy and can eaten cold.) slice 1/2 avocado on top and some fruit Dinner: more of the same really....lol. meat and veggies! I drink tons more water so that helps keep me full and I discovered these awesome fruit and nut bars (LARABARS) that help me get my sweet tooth on! :) I am eating lots of pistachios and had a banana with almond butter today after my workout....so yummy! Anyways, I need to just keep some variety so I don't get bored. I am going to try and eat more veggies this weekend. I had a headache for the first few days, but some Advil took care of that! I miss you.. your wods look great this week! Good job on posting....sorry I am a slacker that way. I will try to do better. Luvs, Liesl

my arms are shot!!!!!!!!!!!

So i totally killed my arms today!!! 21-15-9 of modified handstand pushups, dips, and strict pushups....ugh! way harder than i thought it would be....and i finished in 13 minutes and 49 seconds! feel the burn! hope you're still going strong on the paleo! Love ya!

....lifting....

AMRAP 5 minutes 50# squat cleans 50# jerk I did 18 rounds. was totally hard...made me feel like a wuss!!! take care! Sidra

...the one at home!

Hey there! Monday's wod: Tabata of pushups (strict ones), situps, and air squats. my lowest number of each were: pushups (5), situps (13), squats (16). pretty good one! Tuesday's wod: 3 rounds for time of: 500m row 50 situps 50 back extensions I finished in about 22 minutes! another really good one! Trying to do better on my diet every day....i'm trying to visualize my goals and remind myself when i want to eat crap! love ya!

....my abs better be sore tomorrow...

Todays wod was 100 situps and 100 back extensions for time. i finished in just over 7 minutes! not too bad! i will know how good of a work out i got if i wake up with sore abs and a sore back in the next day or two. i hope i do! love ya!

....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!