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Showing posts from August, 2012

As Coach put it... Lifting the dead.

Monday, 8/27/12 Warm up: 1k jog and stretching ... I didn't feel like I was going to die :) Woop woop. A: Deadlift 5-4-3-2-1 B: 21-15-9 Deadlift Box Jumps Results A: 135-155-165-185-205 -- new personal record! A couple weeks ago, I maxed out at 195 lbs. And there goes all the grunting and shit, lol. Results B: I was told to deadlift 135-145... I made the mistake of not counting... I ended up deadlifting 155 lbs! I ended up doing 19-12-7 at 155 lbs with a 20" box jump. I felt my back round bad, and now I have some lower back pain. I'm going to stretch it out and roll it out as soon as I get off from work. I hope the pain subsides ASAP. I have every intention of WODing today. Anyways, check out this awesome marsupial swim to a canoe! 


Thursday, August 23, 2012 Warm up: bear crawl lap, shuttle run, 10 burpees x 2 + stretching A: Hang Power Snatch 7 x 1 B: AMRAP 20 "Cindy" 5 pull ups 10 push ups 15 squats * every other minute on the minute perform 2 power snatches 155/105 (20 total power snatches) Results A: 55-65-75-80-85-85-90 PR Results B: 9 rounds even at 65# snatches I did about 3-4 rounds doing negative pull ups, eventually switched to jumping pull ups. I did about 5-6 rounds of regular push ups, then scaled down to girl push ups. After Cindy + snatches, I made my first sweat angel. LOL. This weekend was pretty brutal. But to highlight on the good, I went to my friend, Cassie's wedding! It was pretty lovely and fun! Nancy was my date to the ceremony. Check her out ;] After the ceremony at the "holding cell" Sami, Peter, Cassie and me Tamar, Sami, Nancy and me Nancy went next to Sami and told her something like "uh, is it okay to touch you?" for the picture. LOL! Michael Jack…

1 wod, 2 wod, 3 wod... FLOOR!

I'm absolutely sore from the past couple days.

Tuesday, August 21, 2012

Warm up: 200 rope turns and stretch

A: Power Clean & Push Jerk 7x1

B: "Grace"
30 clean & jerk for time (135/95)

Results A: I was so disappointed in myself. I was having the worst trouble cleaning the damn bar. I don't want to make excuses, but I was so weak! I seriously was upset and wanted to just quit.


Good thing I didn't. I found my new PR at 115 lbs :)

Results B: 6:16 at 65 lbs ... I was still disappointed at my lack of strength. I couldn't get the technique down. Glad I finished though.

Wednesday, August 22, 2012

Warm up: 200 rope turns and stretch

A: Push Press 5 x 3

B: For Time:
30 wall ball shots
400m run
20 wb shots
400m run
10 wb shots
400m run

Results A: Last time I did this, I did it at 55 lbs ...
65-75-85-95-105 ... hit another PR :) I still felt weak yesterday though

Results B: 11:12 using an 8 lb ball ... I need to challenge myself further a…

Abz o steel

Monday, August 20, 2012

Warm up: 1k run and stretching
Let me tell you this, I am VERY slow lol. But then again, I'm surrounded by athletes and runners, lol.

A: Back Squat 4 x 8 @ 80% of 3 RM

5 strict pull ups
10 strict press (95/65)

C: 100 abmat situps

Results A: I think I had my form down and I was at 125 lbs

Results B: 5 rounds + 5 negative pull ups + 8 presses (55 lbs)

Results C: Death

It was a pretty chill day yesterday I think. My shoulders hate me for sure.

No lie though, I'm too lazy to blog.

But I am going to WOD again today :)

My body failed me

Since all the stresses got me feeling shitty by the time Friday came, I seriously just sat here at my work desk and thought, "will today's WOD make me worse?" Thanks to Coach D for looking out for me, his concern really made me just realize to relax. Come 4 pm, I went home and knocked out. Around 6, I woke up so I can go and support Nancy and her sister Ana at their box. Ana doing her first set of thrusters.
Nancy getting down with them snatches.

Saturday morning, after I dropped off my brother at LAX, Nancy accompanied me to a local gym's competition. We didn't stay long but needless to say, it was an enjoyable view.
Coach D & his wicked awesome shirt
The crossfit supporters/crowd

I like to throw bars, not punches.

Thursday, August 16, 2012

Warm up: 1k row and stretch

I was forever alone again today.

A: 3 rounds max reps
Hand stand push ups
Strict pull ups

B: For time
9 thrusters 135/95
50 double unders
7 thrusters
50 du
5 thrusters
50 du

Results A: I haven't done a HSPU yet, so Coach D had me do a handstand until I can't anymore and did 5 reps of negative pull ups. After my three rounds, he had me slowly lower myself down whilst in handstand position. I was too scared to go down to one ab mat, so I stacked another and was able to do that, lol.

Results B: 7:36 at 65 lbs with 100 single unders with some double unders thrown in there. I was supposed to do 300 single turns but since I've been feeling sickly lately, Coach D had me do 100 single turns with double unders attempts

I'm enjoying my solo work outs. It helps me focus. I was super upset yesterday and while I was doing thrusters, I ended up throwing the bar down when I was done. Good thing no one was around, lol.…

Auggie: Bad Ass Doggie

One of the happiest dogs I've ever known. You will be missed.
I'll love you forever. Laid to rest August 15, 2012

Negative energy fuels me.

I haven't decided if this is going to be a long blog or a short one... I'm having one hell of a shitty week.

Wednesday, August 15, 2012

Warm up: 1k jog and stretch

A: Push Jerk 5-3-1

B: 3 rounds for time
10 lateral box jumps 20"
15 shoulder to overhead 115/75
250 row

Results A: 65-85-110pr

Results B: 9:20 Rx

Yup. I hit a new PR and finally went prescribed. In a nutshell:

Work is pissing me offI still don't have my voice backSome relationships are pissing me off tooI think all my stress has gotten me sick cuz now I'm sneezy, congested and shitAnd I lost a family member, long time pooch (14 years he's been with us), Auggie. Dedication post to follow. I guess all my anger and sadness was used in order to push through the prescribed work out.
I feel it today. I couldn't sleep again last night. My body's hurting and weak. And I think I really am getting sick.

Here's to a fucked up week and a time of grief, aggravation and sadness.


Love/Hate Relationship... with Spam Musubi

Tuesday, August 14, 2012

Before going to WOD, I threw up. Yup. I said it. I vomitted. But really, who vomits BEFORE a crossfit work out? It would only be right to throw up during or right after, lol.

Monday night, I went to have dinner with my gal pals at Kula Revolving Sushi... I ended up eating 9 plates worth of sushi. That is WELL over my monthly rice intake. I don't know why I push it.

For lunch yesterday, I met up with Nancy at L&L and decided to get 4 spam musubis. I must say, it did not settle well with me. I got home late yesterday from work, took my usual hour nap, and right before I left, I upchucked. I think it's just the rice that's weighing me down :(

Coach D was telling me that he was doing an intro sesh earlier in the day and his client ended up throwing up. Tried covering the mouth but it spewed between the fingers apparently.

There goes my gag reflex....

Warm up: 1k jog and stretching

A: Back Squat
3 reps at 90%
every minute on the minute for 7 minu…


My apologies for not posting my WOD results from Friday 8/10/12...

Warm up: 1k jog and stretching ... turns out I was the ONLY person taking the 7 pm class, so I ended up rowing 1k in 4:33.

A: Powerlifting Total
3 attempts at 1 RM
(Back) Squat

B: "Annie"
50-40-30-20-10 reps of:
Double unders
sit ups

When I actually got to the class, they omitted "Annie" because part A takes up most of the class. When I was just starting, one of the avid crossfitters was doing Annie and all I'm thinking is, "you're a fucking beast." lol.

Results A:
Squat: 135-155-185
Bench: 65-70-80 (I could have done more weight but my shoulder was hurting still)
Deadlift: 135-155-195
TOTAL: 460#

I was still very sore from Wednesday's WOD. Although I get nervous with one-on-one work outs, I'm glad I did on Friday because Coach P and I got to talk a little more. It was nice.

After WODing, I went to visit Nancy at work and headed back home to wait for my ot…

Competition & Comraderie

Wednesday, August 8, 2012

Warm up: 100 rope turns - bear crawls - 100 rope turns

A: Front Squat

B: 4 rounds for total time
30 jumping lunges
10 thrusters 95/65
10 C2B pull ups
Rest 2 minutes

To my surprise, there were only 3 people at the 7pm class last night. Me, a male WODer and the coach. I'm definitely getting better at my single rope turns, hopefully I can start doing double unders consistently. When Fellow WODer and I did the bear crawls, you know... it's a warm up so I was taking my sweet time and this guy hauls it past me! He looks back and goes, "C'MON STACY!" so I started hauling ass behind him, of course he beat me... DAMMIT. It's okay. It was fun, lol.

Results A: 85-95-105-115-135 and decided to try a little more weight ... I PRed at 140 lbs. Since this was 2-person class, lol, we were constantly rooting each other on and keeping each other motivated. It was great.

Results B: 14:10 at 35 lbs thrusters (damn my shoulder) and 20" bo…


Dead today. Everyone was talking about the earthquake we had and the heat from last night, but honestly... I felt nothing, or so I thought. I thought I was just exhausted that I got dizzy and shakey. I was cool, I even used a blanket last night.
Tuesday, August 7, 2012
Warm up: 1k jog and stretch
A: Push Press 5-3-1+
B: For time 30 burpee over the box jumps 25/20" 30 toes to bar 30 shoulder to overhead (in any form apparently, lol) 135/95# run 1k
C: ???
Results A: Although I thought my shoulder was doing better, I discovered yesterday that it still needs some TLC. 55-65-75 and decided to add a little more weight and stopped at 85 lbs. I can't wait for a fully healed shoulder so I can really put in my max effort without any pains.
Results B: 16:30, I used the 20" box, knees to elbows which was scaled even lower to knees to air (LOL), and used 55 lbs. At this point, my shoulder was dying.
Results C: As a surprise, we ended up doing like some hollow rocking? We were on ou…

Baby come baaack.

Monday, August 6, 2012
Warm up: 1k jog and stretch ... I was surprised at my warm up. I wasn't wheezing like I expected considering I didn't do any running last week due to my knee.
A: Back Squat 1x3 @ 90% 1x1 @ 100% 1x1 @ 105% 1x1 @ 110% 1x1 @ 105%
% based of 3RM or 90% of your 1RM
B: For time: 4 handstand push up (hspu) 12 power cleans 155/105 8 hspu 8 power cleans 12 hspu 4 power cleans
150 double unders
Results A: 85-105-115-135-155 and finally 175 max yesterday ... I still haven't found my 1RM so I couldn't really calculate anything. I think I could do more than 175 lbs, I'm still having shoulder pain when I re-rack and the pressure is off my shoulder.
Results B: 7:40 at 65 lbs and 300 single turns. After the back squats, my shoulder was definitely feeling funny. I could have done more weight for the power cleans but I'm really trying to be conscious of my body.
Slowly, but surely, my body's coming back from all this pain. I know soreness is typical,…

Shoulder, you shame me.

Ugh. Look how pathetic I am.
Thursday, August 2, 2012
Warm up: 200 rope turns and stretch
A: Thrusters 7x1
B: 3 rounds for time 7 front squats 185/120# 21 KB swings 32/24kg 400 meter run
Now. I just failed altogether. My left shoulder was super sore and I thought I'd be able to do the thrusters.
Scaled down to front squats.
To back squats.
I COULDN'T EVEN FUCKING DO IT! When I would attempt a damn thruster, all you would hear is popping and cracking on my shoulder.
Everytime I re-racked it, once the bar left my shoulder (in either front or back) just a shooting pain consumed me.
So, needless to say...
Results A: FAIL
Results B: I couldn't do front squats, ugh, so I did 50 air squats, 35 lbs (1 pood) of KB swings and pushed my happy ass to run that 400 meter lol. At least my knee is feeling better. I finished in 17:09.
I've never been so frustrated. I couldn't even get to sleep last night because I like sleeping on my left side and every time I dozed, I would ro…

She's a maniac, MAAANIAC.

That song is totally in my head. I will explain why.

Wednesday, August 1, 2012

Warm up: 200 rope turns and usual warm up

A: Hang Clean + Front Squat 7 x 1

30 double unders
20 wall ball shots
10 strict pull ups

Results A: 55-60-65-75-80-85-95
I think I could have done more weight but my left shoulder was hurting. I think it was from the overhead squats from the previous day's exercise. I felt pretty damn good though. Another member who has been doing crossfit for a year did 95 pounds and I did 95 pounds on a sore shoulder and I've been there for only a month.

B: I scaled down to 90 single turns (I definitely want to practice my double unders on my own), 8 lb wall ball shots, and negative/jumping pull ups. I did the negatives when I can, but whew! What a freaking work out. I ended up doing 3 rounds, 90 single turns, 20 wb shots and 6 pull ups. When Coach P told us we had 30 seconds left, I was preparing for my pull ups.

What I try to control in the gym is my OCD. U…

OHS: Oh, holy shit.


Tuesday, July 31, 2012

Warm up: 200 rope turns and stretching

A: Hang Snatch 7 x 2
A for beginners: overhead squats 7x2

B: 7 rounds for time
7 overhead squats 95/65
10 bar facing burpees

B for beginners: 5 rounds for time
7 overhead squats
10 burpees

Results A: I managed to max out at 85 lbs. I definitely need to work on a wider grip and really activating my shoulders. I kept wobbling, but once I "pulled the bar apart" I was starting to stabilize. I did 2-3 sets at 85 lbs.

Results B: I think I overdid it in A. I ended up doing OHS at 60 lbs, just 5, FIVE pounds below Rx :( I'm so disappointed with myself. I finished at 8:52.

After the WOD, I changed quickly and headed out. Dan came to hang out while I exercised. Yesterday was our only date night for the whole week, maybe including next week too, lol.

We ended up going to Slaters 50/50 in Huntington Beach and I couldn't bring myself to eat. I was already full from my recovery shake but I managed to nibb…