The last time I did the Isabel WOD was on September 20, 2012. Thursday, December 20, 2012
A: 20 minutes to find a 1 RM Snatch
B: "Isabel" Rx: 135/95
30 Snatches for time
Results A: If I remember correctly, I PRed recently on my snatches at 100 lb. Yesterday, Coach D was pushing me and I hit a new PR: 105 lbs. He thought I could do more, so I attempted 110 lbs. I failed this attempt 3 times. But you know what, I wouldn't give up, and he didn't either. So I FUCKING NAILED IT! My overhead squat is at 135 lbs, so I should be able to snatch that. Just need to practice my technique.
Results B: In September, I finished at 5:34 at 65 lbs. Last night, I finished at 3:44 at 75 lbs! Definitely an improvement.
I hauled ass out of the advanced class to get home and shower. Why? No, not cuz "the end of the world" and shit... but because it was my parents' 37th anniversary.
My brother and I took them to dinner at Lawry's in Beverly Hills. And I got to drive my …
B: 7 rounds for time (95/65)
7 power snatch
7 snatch balance
7 overhead squat
Results A: 95 lbs
Results B: I think there was a 30 minute cut off time... I finished 5 rounds + 7 power snatches + 3 snatch balances at Rx :) It sucks that I didn't get to finish the entire 7 rounds but it definitely kicked my ass.
Saturday, December 15, 2012
Warm up: 1k run & Ero warm up
A: Front Squat 7 x 3
Max hand stand push ups in 5 minutes
Max pull ups in 4 minutes
Max push ups in 3 minutes
Max sit ups in 2 minutes
Max air squats in 1 minute
Results A: 150 lbs
Results B: I think I was just shit tired, I'm not quite sure, but I felt like I could have definitely done more reps in all of them. I need to stop being so reliant on doing negative pull ups and start doing kipping.
24 negative hand stand push ups
21 negative pull ups
38 push ups
53 sit ups
41 air squats
A: Back Squat
1 x 3 @ 60% of 1 rep max
1 x 3 @ 70%
1 x 3 @ 75%
4 x 3 @ 80%
B: 5 rounds for time
5 kettle bell swings, 2 pood
Results A: My 1 rep max for my back squat is 230 lbs. It was hard focusing yesterday because one of the guys next to me sounded like a car on hydraulics. And then he wanted to go at the same time, to hide his hydraulics with my labor sounds. Yes, I either sound like I'm having sex or giving birth. My weights were: 135-160-175-185
Results B: I used 44 lbs kettle bells. I was doing well... up until the 4th round. Due to my poor eating right before the WOD, I ended up running to the bathroom and threw up. FAIL FAIL DNF OMG.
When I got out of the bathroom, we all had to do 30 burpees. Horrible. HORRIBLE.
After that, 3 x 20 abmat sit ups.
This whole 80/20 Paleo thing isn't working for me. I think my body really wants to be Whole 30 Pa…
I've been in pain on my left tricep and my left hand. More like my entire left arm just hates me, lol. I asked Coach D what may be wrong and he said I have something-something-itis and I just need to stretch and massage the fluff out of my left tricep. Like, where the muscle twists and connects to the inside part of my elbow... I don't know. But when he was pressing on it, I nearly cried.
Monday, December 10, 2012
Warm up: 1k run and Ero warm up
A: Push Jerk (from the rack) 7 x 1
B: 5 rounds for time
50 double unders (or 100 single turns)
10 push jerks (from the ground) 185/135
1 minute rest
The last time I did push jerks from the rack was 11/10/12 at 100 lbs. This was towards the end of the paleo challenge, so I didnt' feel as strong. On 8/21/12, I hit my 1 rep max at 115 lbs.
A: Had I not been hurting so bad, I think I could've done more. I did PR at 125 lbs injured. I think I could definitely do more weight. I'm kind o…
When Coach P mentioned she got another paleo challenge prize, it was evident that I was excited as hell. She gave it to me last night... here it is!
Oh, and guess what... it's signed! :)
I am definitely going to make use of this. I can't wait. But as Marilyn predicted, I probably will take a few weeks to actually look at it, as I did with the NomNomPaleo app.... woops.
Hooray for resources!
Results A: Last Sunday, I went to open gym and really tried to the rope climb. I spent most of Saturday doing handstand walks and doing the rope again. I ended up walking 5 steps in a handstand, and I climbed to the very top of the rope. When I got to the top, I yelled for Coach J and WOOP! He witnessed it :) I was scared to come down so he helped guide me down with the rope. I was so stoked. Unfortunately, no muscle ups for me.
Results B: My time was 12:01 at 35 lbs doing negative pull ups. I was pleased with my time, considering the pai…
Thursday, December 6, 2012
Warm Up: 1k jog and Ero warm up
A: Front Squat 7 x 3
In between each set, perform 5 pull ups
B: 3 Rounds for time
30 walking lunges
15 toes to bar
A: I did my 3 rep max at 150 lbs. I should have been able to do more weight but I was simply tired. Yesterday was my 7th WOD day in a row. Total mistake. I need to let my body rest. I woke up feeling like a truck hit me.
B: For toes to bar, I did knees to elbows/chest. My time was 11:46. So much running yesterday. After the WOD, I just kind of sat there and stared because my pain was just increasing.
After chillin for about 20 minutes, Cecilia and I went to Del Amo so I could finish some Christmas shopping. We ended up at Forever 21 goofing around (pictured below), hit up H&M and Gap. Finally, we had another feast at Stacked.
I had a shitty day yesterday because of some stupid realizations. And I think my anger showed in my WOD. Not that I did great, but I was just... BAH.
However, after bitching …
Credit to Okady for being my personal photographer. Wednesday, December 5, 2012
Warm up: 200 rope turns and Ero warm up
A: Snatch 7 x 1
B: "Amanda" 9-7-5
(Sub with 27-21-15 with pull ups and ring dips)
Squat Snatch (135/95)
Results A: 55-65-75-80-85-95-100
I PRed at 100 lbs! The last time I did snatches... it was back in September at 95 lbs. I probably could have done more weight, but I really need to get the fundamentals down.
Results B: I had to sub with the pull ups and ring dips... I did negative pull ups, and used an orange stretchy band for the ring dips. I couldn't do prescribed so I did it at 75 lbs. My time was 13:18.
After we completed the WOD and cleaned up, Cecilia and I did 3 x 20 abmat sit ups.
She dropped me off at home, so my brother and I decided to go have dinner. I showered and I KTFO.
Now I'm well rested, super sore... I think I pulled something in my arm/shoulder, and I'm hyper. With lots to do and little time to do so. If onl…
Yesterday morning, Coach D asked me to write my success story to be featured on the website. Here's what it looks like on CrossFit Ero and my page.
If you don't feel like going to the links, here's what was posted December 3, 2012: Through junior high and high school, I’ve always had an athletic background, one being an avid softball player. Once college came, and working full time, my priorities changed. Gaining the Freshman 15 was more like the Freshman 50. Turning 21… we know how that is. Needless to say, I was not at my physical/mental best. Because of the rut I was in, my confidence and self-esteem followed.
I was diagnosed with PCOS and if things didn’t change, I would soon become diabetic. I calorie counted for months, spent hours at the gym with hardly any success. All that hard work and starvation simply made me frustrated.
One day, after an amazing cruise vacation and scrolling through pictures, enough was enough. After seeing my brother’s transformation after 6 m…
Warm up: 100 rope turns + 2 rounds of "Cindy" (5 pull ups, 10 push ups, 15 air squats) and Ero warm up
A: Thrusters (from the ground) 7 x 1
B: 5 rounds for time:
10 thrusters (135/95)
Results A: I was super excited to use my new oly shoes! It feels good. Anyways, I haven't done thrusters since I've hurt my shoulder back in October. Last time, it was at 65 lbs. Yesterday... 65-75-85-95-105-115-125 :) So, I guess that means I PRed 6 times, lol.
Results B: During the strength part, 95 lbs felt pretty hard. I feel like I should have gone Rx. My time was 18:55 at 85 lbs. It hurt so bad that I had to go on the floor. That's not often either.
Overall, I had a slow work day, caught up on Revenge, PRed on my Thrusters, used my Adipower oly shoes, made some yummy ribeye steak and sweet potato fries, AND I was featured on CrossFit Ero's website :) I'll create a new post.
I went to Open Gym for the first time yesterday. I was practicing an array of movements, which resulted in hitting a new back squat PR (personal record)... my last PR was 215 lbs. Yesterday, I hit 230 lbs! I got to practice my cleans, snatches, overhead squats and climbed the fat ass rope. After a successful 2 hour session of socializing and working out, Coach D came and gave me my Paleo Challenge prize...
Adipower Olympic Weightlifting Shoes. BAWSSSEEE.
On Saturday, December 1, 2012... after our morning WOD, Cecilia and I went to Original Pancake House and grubbed like there was no tomorrow. She had the corn beef hash, and I had the eggs Benedict with a side of bacon strips and pancakes. We also shared the huge ass apple pancakes. FAILEO.
After a delicious and over-filling breakfast, we headed over to my brother's gym and checked out their event, Snatches for Staches. It's a fundraiser/competition to raise money for Cancer Awareness. It was pretty cool.
We were on our way home when I saw on Facebook that one of the guys that was coaching/training at Crossfit Ero opened up his own gym. So we headed to the grand opening and said our hellos!
I've always wanted to be rolled around in a tire. So that's exactly what I did.
After a very long day of crossfit, I had to get ready for my hott date with Nancy :) She started feeling better. We ended up going to Del Amo to shop. We were looking for an outfit for me for Ero's…
I had an amazing rest on Friday night. Nancy was supposed to WOD with me and Cecilia on Saturday morning but she wasn't feeling well.
Saturday, December 1, 2012
Warm up: 200 rope turns + Ero warm up
A: EMOTM for 10
1 strict press
1 push press
Results A: My strict press PR is 80 lbs. I did this work out at 75 lbs. I need to find my 1 rep max now for that. It was a struggle. I need to practice dipping and pushing my knees out while I do the push press.
Results B: Active 20 seconds, rest 10 seconds for 4 minutes. DEATH.
Our results are based on our LOWEST rep count per set. I had to estimate because I counted totals.
Burpees: 12 low, 52 total
Sit ups: 18 low, 84 total
Wall balls (14#): 9 low, 48 total
My hands are so bruised and whatnot. About halfway during the wall balls, I caught it and squatted too low that I literally fell on my ass. I kept laughing and I felt bad because I kept distracting poor Cecilia.
On Thursday, the 29th, I skipped the WOD. I was really having trouble deciding whether I should go or not. I think I asked like 6 people if I should go. By the time I got home from work, I was dizzy and achey. In my previous post, I got the good news that night that I had won Crossfit Ero's Paleo Challenge. My brother, Steven, picked me up and we had a celebratory dinner at this pho place. It helped my mini cold. After, we headed to the mall to run some errands. It actually made me feel better. I slept so good though.
Friday, November 30, 2012
Warm up: 200 rope turns and Ero warm up
A: Back Squat
Every 30 seconds for 4 minutes
1 rep @ 85% (8 total reps)
Rest 2 minutes
EMOTM (every minute on the minute) for 4 minutes
1 rep @ 90% (4 total reps)
B: 2 minute max effort row for calories
Rest 1 minute
4 minute AMRAP
15 hand release push ups
10 toes to bar
Rest 1 minute