Archives for category: Work outs

6am bikram class today.  got up at 5:00am this hopefully will carry through for tmr for 6am running wod and normal wod.

bikram was good.  i felt pretty flexible and well balanced.  i still get pain mostly in my right foot when doing the one legged postures.  its pin and needles type of thing so i think its due to poor circulation which i am pretty sure i have since my extremities are always freezing.  spine strenghting was good.  felt a little slow.  crossfit has promoted my endurance for holding postures and my leg muscles so much.

made protein smoothie fitmixer slim still on the fence about this.  i did not do enough research and just choose based on price.  i got a 7lbs bag because why do anything small so I am just going to work my way through it. smoothie contained:

1/4 cup water

1 tbs peanut butter

1 scoop fitmixer slim

1 frozen banana

1 handful of frozen black and raspberries

a drizzle of honey

This is my basic smoothie recipe. i always use a banana because it helps with muscle ache and i switch out the other frozen fruit depending on what is on sale.  if i want to treat myself i will substitute milk for the water.

I based my “formula” of of No Meat Athlete’s great blog post about smoothies.

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4 RFT

10 Deadlifts (135/185) 55lbs

10 HSPU modifiied on the box

10 CTB Pullups modifiied with green band

Time: 8:32

1-2-3-4-5-6-7-8-9-10 

Hang Power Snatch 55/75

Overhead Squats 55/75

Ring Dips

Run 400M Run

10-9-8-7-6-5-4-3-2-1

Hang Power Snatch 55/75

OHS 55/75

Ring Dips

***CAP is 27 minutes***

I did not finish this one.  My shoulder and back were super sore. I woke up in the middle and had to stretch for a few minutes. I grabbed the 15lb bar and hoped for the best.  I totally lost steam after the run.  My goal was to make it to 5 but I only made it to 8.

20 Minute AMRAP

5 Burpees

10 KTE’s (did 3 or so rounds of pretty good ones and then my right elbow started to lock up so i switched to use the “captains chair” for the rest)

15 KB Swings 35/53 (i have no idea. they are in kilograms and i totally can not remember what it even said, it was orange)

Final: 6 +1

I wish I had pushed harder.  I really need to work on my push-up/burpee form it gets so sloppy when I get tired.  Kettle Ball Swings were good. Need to work on tightening my arms when raised.  Feelings pretty good.

Have to stay focused on my work because my cousin is coming into town for a few hours tomorrow.

5 RFT

10 DB Split Jerks (20/30) I did 8.  Next time should do 10.

15 Spiderman Pushups These were questionable in the push up department since my push up is pretty week but no longer doing any “girl pushups” just hand release ones during warm up. I have improved my pushup a town since I started crossfit but it sometimes feels like something I will never be able to do well so I guess I should add that to my goals list.

10 CTB (chest to bar) Pull Ups Used a green band.  Was hard but not impossible until round 5, then it felt impossible.  I had to fight so hard not to cheat and just say wherever I was is good enough.

15 box jumps Used the red box again.  Did pretty well.  Broke up last 3 rounds into 5’s. On last 5 of round 5 kinda bite it and fell on the box but I just got back up and did it again. Nothing like concurring a fear.

1 rope climb First time doing this. Used the knotted rope. Coach held the rope and instructed me as I went. Made it all the way to the top twice, including my last climb but my hands are really hurting as I type.

Final time: 32:30 ( I think.  I was very tired when this was all done)

long day ahead of editing and driving.  thankfully no shoot until Saturday.  three days in a row has been a lot.  looking forward to a hot hot bikram class at 6am (well not the 6am part)

today i went to bikram yoga which i have been doing on and off for the past two years.  recently i have been doing it once a week to loosen me up change up my work out.

i have been going to the same studio the whole time so i come to expect the same thing.  for those of you who do not know, bikram yoga, was created by Bikram Chourdhury, i am sure a very humble guy.  It is the same 26 postures and 2 breathing exercises every single time.  the dialogue that the instructors said is also pretty strictly regimented.  this studio has been having visiting teachers all summer who have been hit or miss but there is this new instructor who i think it going to be around for a while and it seems like she is still learning.  i am sure teaching this class is not easy but today there were 5 people.  i have taken class with two of them before and one girl walked in with me so i learned her name when she told the instructor but the instructor some how forgot, along with not knowing me name and one other person.  I am not great with names.  I understand when there are 30 people in a room and you have to call someone by the color shirt, but 5 people! I have a feeling the 5 people speaks the the quality of her class.  I meant to speak up but of course I chickened out.

anyway, i am glad i went.  i feel much better.  going to keep icing my knee and back.

so todays wod (work out of the day) included box jumps and sqauts!

20 MIN AMRAP (as many reps as possible)

200M Run

10 Front Squats 95/135

15 Box Jumps

So I pulled out the red box, which most women use and i think is 20 inch, and said well here goes nothing.  i kept trying to catch the coaches eye to ask for advice but she was not looking my way.  finally i just stood in front of the box looked at it and jumped and i was on top of the box!  i did a few more and then the timer was about to start.

my right knee was feeling pretty sore from tuesday so i only did the front squats with the 15 lbs pound bar which was perfect.  i was able to work on my squat form and do all 10 unbroken. I ended up doing 4 rounds + 200 m run.  my goal was 5 but my bigger goal was to make all my box jumps, which I did!

alright, back to editing!