Tuesday, May 31, 2016

Crossfit - Rope climbing, Hand Stands and Murph

For two years my husband pretty much begged me to go to Crossfit with him   I said NO WAY!  It looked horrible and why would anyone do that to themselves?  After a year I finally gave in and tried it like 4 times.  I hated it.  It was hard.  I wanted to die.  The end.

But that wasn't the end.  After another year of him asking me to do Crossfit and me not wanting to do Crossfit we put our kids in Crossfit kids.  They don't really play sports and we wanted them doing something active!  They seemed to do well and like it and then their Crossfit place (different than my husband's) started a bootcamp.

My husband started asking again if I might be interested in bootcamp since it was a good introductory way to get into Crossfit without the heavier weights.  I told him I would go if he would go with me!  And so we did - the first of January we both went to bootcamp and it worked out great because it was at the same time as the kids' workout.  I LOVED bootcamp.  I loved it.  I couldn't believe I liked it but I did.  It definitely challenged me like I hadn't been challenged before.

After loving bootcamp and going VERY faithfully (more faithfully than any other fitness program I'd ever done EVER!), my husband decided to go to the Crossfit side and not do bootcamp anymore.  I was scared but I wanted to do Crossfit too and felt it was time.

We started Crossfit in March (I think).  And since starting it I am amazed at the things I have learned!

I learned to climb a rope - something I have never done.

I am starting to learn how to do hand stands in the hopes of doing hand stand push ups.

I did a workout Monday that I never thought I would be capable of.

Insane right?  I've learned so much.  And I have to tell my husband I'm sorry for all the times I made fun of Crossfit and told him all the bad things that I read about Crossfit..  I never understood it until I did it.  Now I literally wake up excited to go workout.  Like I used to be excited to wake up to coffee and now I am excited to wake up and get to do Crossfit at some point in the day.  How crazy is that? 
I can't believe how hard it is and how much I love it at the same time.  Crossfit is for regular people.  It makes regular people - amazing people.  It makes you do things you never thought you could accomplish.  It makes me feel more alive that I have ever felt.  I can't say enough good things about it.  I heart Crossfit. 


Sunday, March 13, 2016

Weekly Workouts - 3.7.16

This week's workouts - my second week of Crossfit in the books and I know I am getting stronger! 

Metcon (Time)
WOD: 10,9,8,7,6,5,4,3,2,1
Thrusters - (95/65) - I used the 45 pound bar
Strict Pull-Ups - I used two bands

After Party: 3 Rounds
10 Deadbugs
15 Supermans

Walked 4 miles in the rain


Metcon (Time)
15 ring dips (with band)
30 toes to bar (knees to elbows)
45 wallballs (14 pounds)
60 alt lunge jumps
75 abmats
90 calorie row

10 minutes of EMOTM of sled push sprints

 This was quite the workout!  


100 modified pushups
100 sit ups

Metcon (Time)
Teams of 2 (shared with partner)
100 anchored sit-ups
80 walking lunges (45/30) I used 18 pound kettlebells
60 bent over rows (45/30) I used 15 lb. dumbbells
40 deficit push-ups
20 GTO (45/30) I used 15 lb. dumbbells

*E3MOTM each partner must complete 1 rope climb.  The workout starts with each partner doing a rope climb.  *I did the modified version of a rope climb.

Workout #1:
3 minute AMRAP (partner)
20 partner sit ups with 14 pound medicine ball
20 push ups 
After done 1 minute of partner sled pushes sprinting
Rest 1 minute

3 minute AMRAP (Partner)
Medball slams (14 pounds)
Medball buprees passing to partner
After done 1 minute of parnter sled pushes sprinting
Rest 1 minute

3 minute AMRAP (partner)
Medball partner Russian twist (with 14 pound ball)
Another medball exercise that I can't remember!
After done 1 minute of parnter sled pushes sprinting

Rest 1 minute

Workout #2: (partner)

12 Minute AMRAP
20 ring rows (split with partner)
20 ab mats (Split with partner)
20 squats sychronized with partner
100 m run
*Increase run by 100 m after every round.

Workout #3:
2 rounds of:
1000 m row (split with partner
30 toes to bar (split with partner)

*So the super duper exciting thing about this was that I have never done a toes to bar only knees to elbows and my friend encouraged me and I did 15 toes to bar on my last round!!!!

Sunday, March 6, 2016

This week's menu plan - 3.6.16

Breakfast ideas:

Paleo sausage egg mc"muffin"

Bacon and eggs and peppers

My fried potatoes, sausage and eggs skillet (It is basically Pioneer Woman's Breakfast Burritos without the cheese and without the tortillas)

Against All Grain Waffles


Mark's Daily Apple 2 minute Salad 
*In Mason jars



Pork roast nachos

Hamburgers and hot dogs (from the grill), olive oil chips and spinach salad

Cajun chicken thighs, homemade baked fries and roasted broccoli

Hamburger soup with venison roast

Leftover Day

Gluten Free Pizza night

Breakfast for dinner


Saturday, March 5, 2016

Weekly Workouts - 2.29.16 - the one where I start Crossfit

This week I crossed over from doing bootcamp to doing the Crossfit WODs.    There is always a warm-up and then there is the WOD (workout of the day) and sometimes there is also conditioning after.  I love doing the bootcamp but I wanted to start the WODs to learn some different skills.

Here is what my workouts this week looked like.


15 min E3MOTM (Every 3 minutes on the 3rd Minute)
5 clean and jerks (135/95) - I did the bar and just did cleans
10 toes to bar - I did knees to elbows
20 wallballs (20/14) - I did a 10 pound ball

After party: 3 rounds
10 dead bugs
1:00 single leg hip bridges (:30 each side) - these are so tough!

 *For some reason I didn't pay attention to the clock and I just completed 5 rounds in 17 minutes instead of the 15 minutes that I should have stopped at.  But I scaled the workout since this was my first one.


Rest Day


Metcon (For Time)
1000m row
50 abmats
40 box jumps (20) (step-ups Rxd)
30 pull-ups
20 gamer push-ups
10 burpee box overs (20)

*I did this one in 14:28 but I scaled it - I did modified push-ups.  I did pull ups with a band.  I did step-ups on the box jumps and step overs on the burpee box overs.


I started a little 30 day challenge in the paleo group that I do on FB.   I'm doing 100 push ups on my non-Crossfit days in March.  My friend suggested I add 100 sit ups too so I'm doing those too.

100 modified push-ups (I did a few regular push-ups and a few gamer push-ups too)
100 Sit ups


16 min AMRAP
Teams of 2
32 alt sit-ups (14 pound medicine ball)
24 alt wallballs (14 pound medicine ball)
16 alt toes to bar *I did knees to elbows
8 alt burpees (2 at a time then switch - we jumped over our partner after every burpee)
4 alt rope climbs *My husband can rope climb so I did 3 modified climbs to 1 of his actual climbs

10 minutes of rowing
20 seconds of 70-80% effort
40 seconds of slower every minute

*I did this one with my husband!   We completed two full rounds and got to the burpees on  our third round.  I'm sure I slowed him down but it was fun working out with him.


4 mile walk with my friend

100 push ups (modified with a few gamer push-ups thrown in)
100 sit ups

Crossfit mixes up your workouts so you never get bored.  Its kind of fun waking up on your workout day to check to see what the WOD will be for that day!

How are your workouts going?

Saturday, February 27, 2016

Weekly Workouts - 2.22.16

This week's workouts - I still need to work a lot on my upper body strength.  It is definitely my weakness.  It is getting better but I still have a ways to go.   


Warm up

3 rounds - 2 minutes each; 1 minute rest between rounds:
Burpee Broad Jumps
Jump rope

10 minute AMRAP
10 Jumping lunges (each leg)
10 Ab work (I can't remember the name of it but you crunch up and touch the heels of your feet - one side at a time so more obliques work) (Each side)
10 Mountain Climbers (each leg)


*This was more of a cardio workout which I don't love but I was definitely sweating by the end.


Walking 4 miles


Tabada Workout (20 seconds on 10 second rest)  8 times for each
1.  Air Squats
Then 1 minute rest after the 8 rounds
2 minutes of forward/backward run
1 minute rest

2.  STO (Shoulders to overhead) Dumbbell press
1 minute rest
2 minutes of step ups
1 minute rest

3.  Russian Twists
1 minute rests
2 minutes of forward/backward run
1 minute rest

4.  Push ups
1 minute rest
2 minutes of step ups
1 minute rest

Then we did a 10 minute partner AMRAP
6 bear crawls (1 was there and back) - each partner did 3
30 Ab mats - each partner did 30


Rest day


1.  Walked 3 miles with a friend

2.  Crossfit Bootcamp workout:
8 minute AMRAP
10 Medicine Ball Cleans
10 Medicine Ball Slams
10 Medicine Ball Toe Touch

8 minute AMRAP
10 Dumbbell shoulder raises
10 Dumbbell curls while doing lunges
10 Dumbbell tricep kickbacks

40 seconds on; 20 second rest for 3 rounds
Bar hang

L sits
Side shuffles

6 minute AMRAP
10 ring rows
10 jumping squats
10 hallow rocks


4 mile walk with friend
100 girl push-ups

What workouts did you do this week?

Monday, February 22, 2016

Weekly Menu Plan - paleo - 2.22.16

Breakfast ideas:

Paleo sausage egg mc"muffin"

Bacon and eggs and peppers

My fried potatoes, sausage and eggs skillet (It is basically Pioneer Woman's Breakfast Burritos without the cheese and without the tortillas)

Paleo Pumpkin Waffles


Mark's Daily Apple 2 minute Salad

Lunch is honestly just mostly leftovers from supper or we have meat or chicken and then a green smoothie or salad and fruit. 


Hamburgers and hot dogs (from the grill), olive oil chips and spinach salad

Sticky chicken, and steamed veggies

Sloppy Joes over baked sweet potatoes and spinach salad

Asian ground beef and broccoli slaw lettuce cups 

Sweet Potato Buffalo Chicken Casserole

Eating out

Leftover Day

Saturday, February 20, 2016

Weekly Workouts - 2.15.16

I want to start keeping my workouts here and looking back and making notes so I can see what I have done and what I need to work on so here is this week's weekly workouts post.  On Monday, Wednesday, Friday and Saturday I go to a Crossfit gym that has a bootcamp class.  It is an hour class and has lots of Crossfit moves but without the heavier weights.  I LOVE it.  I did not think that I would but I do.  I've been doing it for 7 weeks.  I can't even believe it.  The best thing about it is that it pushes me way more than I would probably push myself.  On my off days I try to get in a 4 mile walk with my friend because - sanity and sunshine.

Here was this week's workouts.

I had a bad headache and had to quit.  Its the first workout I've missed there in 7 weeks:(

I found out I had a sinus/ear infection and started taking meds to feel better!

Wednesday (feeling better!)

3 rounds of 1 minute each, 1 minute rest between each set:
1.  Box step ups and box dips (1 minute box step ups, 1 minute box dips and so on)
2.  Stairs (walk up and down the stairs) and row machine
3.  Air bike and plank
4.  Wall sits and strict dumbbell press
5.  Burpees weight step up and weighted rows

Walked 4 miles


20 min. AMRAP (partner):
400m run (run together)
100 squats (split up)
400m run (run together)
100 ab mats (Split up)
400m run (run together)
100 push ups (Split up)

*We did 1600m run (1 mile) and I got 60 squats, 50 ab mats, 50 push ups in 20 minutes and my partner got the same.

5 minute AMRAP:
Sled pushes with partner

*I struggled with this one!

After Party:
50 seconds on for each, 10 second transition 3 rounds
Side Plank
Side Plank

*I struggle with side planks but I did better with these.


Workout 1:
12 minute (partner - I did half, my partner did half)
1500 meter row
30 pike push ups
30 ring rows
ME burpees (max effort burpees for the remainder of the time)

Workout 2:
12 minute AMRAP
40 seconds on, 20 second rest or transition
Dumbbell Rows
AB mats
Push ups

Workout 3:
12 minute AMRAP (partner - do all 50/50 except run 200m together)
10 sled pushes
20 Knees to Elbows
30 walking lunges
200 m run

*The sled pushes are always tough for me especially when I have to do things afterward.  But I am getting much better at Knees to Elbows - as in I couldn't really do them at all before.

I think its easy to get discouraged and tough to see progress when you see yourself every single day.  So here is a side by side the first picture is taken early January before I started the bootcamp and the second the picture was taken yesterday.  Not a huge difference but I can see a change.

Its a work in progress and I'm just trying to keep on keeping on.

Fitness-wise I think I have found something I really love and that seems to challenge me in a good way.  I have really liked some other things I've done too but this just seems to be what is working for me now.

What are you all doing for your workouts?  How's it going?