CrossFit Journal Year 2 Week 3

Does anyone even read these recaps at all? lol I feel like no one cares. But I do look back at them for a reference when I have to do these workouts again so I know what my weight/time was from the past and try to beat that.

I felt amazing this week at CrossFit, soccer and climbing. Badabing badaboom.

The short:

Sunday — rest
Monday — CrossFit

Tuesday — Bouldering
Wednesday — Soccer
Thursday — Bouldering
Friday — CrossFit
Saturday — rest

The long:

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year 2, week 3, day one

Strick Press:
5-5-5-5-5What I completed:
45lb – 50lbs – 50lbs – 50lbs – 50lbs

WOD:
5 rounds:
3 Deadlifts (315/205)
10 lateral over bar burpees
What I completed:
For the deadlifts I used 145lbs! I completed the five rounds in 8:03.

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year 2, week 3, day two

Bouldering! See my last post for the video of me bouldering the ‘red route’ #34.
bouldering

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year 2, week 3, day three

Soccer!

Second last game, was intense. All without female subs. Here’s a recap: Ball to the face (my eye was swollen after. Ew). Ball to the stomach unexpectedly (I let out a big OOF, then ppl embarrassed me asking if I was ok lol) then after I had to stand off the freakin field and take another puff of my asthma inhaler…had a mini attack. I woke up the next day with the ball imprint still implanted into my stomach and a black toenail! Do you know how long those take to grow out? A YEAR. A full year. Second last game of the entire season too, of course that would happen ;) 

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year 2, week 3, day four

For the full 15 minutes complete:
50 jerks at 75%

Jenn and I were the only one’s at CrossFit this Saturday evening so we were taking tons of photos of each other doing the WOD. It was super fun lol.

The heaviest weight I went for (for the last 10 jerks) was 70lbs! I was pretty pleased with myself, that’s some pretty heavy weight, ya’know?

Here are some of the (many) photos we took on Friday evening:

CrossFit CrossFit2 CrossFit3 CrossFit-kip

 

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One exercise that every woman should be doing

FAQ questions answered again!

Candi asks: What is the one exercise that every woman should be doing? I know I’d never be able to do cross-fit or even climb a wall but is there anything else you have learned over the years that we need to be doing?

One exercise I suggest women, and every one in general should do is get at least 30 minutes (the recommendation is 60 isn’t it?) a day of physical activity. I say, exercise no fewer than three days per week.

The easiest suggestion I have is simply going out for a walk, whether it be a stroll or a brisk walk. That can be hard during the winters (especially in Newfoundland where I know Candi lives) but there are tracks at MUN (uni back home) and other fitness centres, that you can take part in. Getting your heart rate up is beneficial.

Some great exercises you can do anywhere:

  • Swimming
  • Walking outside
  • Climbing the stairs
  • Yoga
  • Lifting weights

Swimming is great since it’s not as hard on your joints as other physical activities can be. 

Even yoga is great. It helps you with breathing, can relax you after a long day, or even start your day off right. Yoga is great for practising your balance and flexibility. Since falling is a common problem in older adults — it’s a major cause of broken hips and other injuries — practising yoga builds up your leg muscles. Other exercises improve your balance by briefly standing on one leg. I’d be careful picking out yoga classes though. I felt as if I’d get kicked out of one yoga class already this summer.

Climb the stairs, over and over! It increases your breathing and heart rate which can overall improve the health of your heart, lungs and circulatory system. For instance, it improves your stamina for the daily tasks you need to do — elevator broke? Climb those two flights and not be winded.

Lift weights (or cans of soup, or bags of flour). It builds your muscles, makes you stronger and believe it or not — improves your independence. I can now open those pesky jars of pasta sauce without the help of the boyfriend. Sometimes I do need to put on a rubber glove to open it because those suckers can REALLY get stuck on!

Even working out for 10 minutes at a time is fine. You don’t have to do it all at once. It’s best to spread out your activity during the week, and breaking it up into smaller chunks during each day. as long as you’re doing your activity at a moderate or vigorous effort for 10 minutes, at least — at a time.  Try it out for yourself. Go for a brisk walk three times a day (in the morning, during lunch, and after work) and do that FIVE days a week.

Lace up those boots and git goin’! You’ll notice a difference, I promise!

Have you ever taken a yoga class?
I have only attended about 10 yoga classes ever. Loved them, but they were pricey to add into my regular workout regimen so I haven’t kept it up.

What do you do for exercise?
I CrossFit, run outside, play indoor soccer, yoga occasionally, and trying to still incorporate climbing but there’s just not enough time in my week!

How often do you workout?
I try to do something active each and every day. Some days I really need a break and even a weeks worth of break. I usually get 3-4 workouts in per week though.

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My CrossFit Journal (Year 1, week 40)

Before I emerge myself in writing this blog post. I want to give all of my love, and thoughts to everyone involved in the Sandy Hook Elementary shooting on Friday. There just are no words to express, so I just want to mention that I’m thinking of them all.

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I filled out a December workout calendar and stuck it on our fridge at home. It keeps me accountable, and also lets me know what the Boyf is up to during the week, since I always seem to forget his schedule – even though it hasn’t changed in three years… oops.

december schedule

(Mine is the one on top)

Sunday through Thursday is when I workout, and I get Friday and Saturday’s off. I’m pretty proud of myself keeping it up! Boyf’s schedule isn’t really set in stone and has “gaps” because he usually cycles 4x/week, not twice like its listed on the schedule.

The short:

CrossFit (+ 40 pushups)
CrossFit (+ 41 pushups)
W – Soccer (+ 42 pushups)
Th – CrossFit (+ 43 pushups)
F – Rest Day (+ 44 pushups)
S – Rest Day (+ 45 pushups)
Run 5.5km (+46 pushups)

50daypushToday marks day 47 of the 50 day pushup challenge. So close yet soo far away, haha! I think I’ll write a blog post once it’s all finished. Who knows. I’m getting pretty sick of talking about it. But at the same time, I don’t want to stop. We’ll see how it goes.

year 1, week 40, day one

 SWOD
Deadlift
5-5-5-5-5

For the deadlifts I ended up getting up to 145lbs, but only did one because we were running out of time and I didn’t want to hurt myself. I feel so strong! Arr! haha

WOD
For Time:
5 Rounds
20 KB Swings 24/16kg
30 Squats
7 HSPU

There was a time limit on this one, 18 minutes. I actually tried to do the handstand push-ups for this one, and I set up 2 ab mats, plus a 10lb plate to rise it up. I did them all for three full rounds and on my fourth round I decided to do dive-bombers instead. I was starting my fifth and final round and completed 12 KB swings, and the timer went off.

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year 1, week 40, day two

I have no recollection of this CrossFit WOD. I forgot to e-mail myself details of it, and had to scroll back through my local CrossFit’s website to get the WOD to write my blog post.

3 Rounds

10 RS KB Clean & Press;24/16kg
5 Strict Chin ups
50 D/U (or 150 skips)
10 LS KB Clean & Press;24/16kg
5 Strict Chin ups
50 D/U (or 150 skips)

I do remember having bruised forearms from doing the clean and presses with the kettle bells. Don’t remember if I finished in the time allotted or not.

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year 1, week 40, day three

Had a ten o’clock soccer game this Wednesday evening. I’m getting back into the swing of things with soccer. Not so afraid to go after the ball any more, and I’m getting a bit more aggressive. Still not loving it as much though. The end.

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year 1, week 40, day four

4 Rope Climbs
30 Box Jumps [30/24]
3 Rope Climbs
25 Box Jumps
2 Rope Climbs
20 Box Jumps
1 Rope Climb
15 Box Jumps

Remember to bring long socks or pants for the rope climbs!

Instead of the rope climbs the scaled version of the WOD was this:

*30*25*20*15*

*15 supines
*15 pushup
Box jumps 24″

That may look confusing to those that don’t know what it means. It went something like this:

  • 15 supines, 15 pushups then 30 box jumps on a 24″ box
  • 15 supines, 15 pushups then 25 box jumps on a 24″ box
  • 15 supines, 15 pushups then 20 box jumps on a 24″ box
  • 15 supines, 15 pushups then 15 box jumps on a 24″ box

I finished the twenty minute time limit WOD in 18:53.

Oh I just love those type of cardio speed work WODs. I ended up being the FIRST one finished. But that’s not really saying anything because 90% of the class were new CrossFitters. Either way I felt pretty good during it!

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year 1, week 40, day five

5.5km run incorporating two hills with my coach on Sunday mid-morning in the misty/sometimes pouring rain, and surprisingly I didn’t mind it. Who have I turned into!? He sneakily incorporated two hills to see what I was capable of. I’ve been enjoying my runs lately and haven’t had the need to stop and rest/walk. Instead, I slow down to get my breathing back down and even then it doesn’t seem like i need to do it that often any more. Keep on truckin!

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