workout recap: june 24-july 7

Tuesday, June 26
Back Squat:  5x5

Team WOD:
-3 rounds of 60' overhead lunges (45/25 lbs) then 150' sled push 165 lbs
-Cone suicide rally with plates and 50 ground-to-overhead
-3 rounds of 60' overhead lunges (45/25 lbs) then 150' sled push 165 lbs

Notes: It was H.O.T this day. For backsquat, I did 115 lbs. Not great, but hey, I've gotta start somewhere. For the WOD, I was on a team with 5 guys, so I let them do the sled pushes and focused on overhead lunges. Surprisingly, my shoulders fatigued quicker than my quads. Two members from CrossFit Adrenaline judged us to prep for the Celebrate Freedom competition.

Wednesday, June 27
No workout, but my mom came up for the afternoon and we went to the pool after I got off work. I like to consider pooltime active recovery :)

Friday, June 29
Push Press: 5x5
Deadlift: 1x5

WOD:
5 Burpees
10 Wallballs
10 Burpees
15 Wallballs
15 Burpees
20 Wallballs
Row 500M

Notes: Awesome looking WOD, huh? I was so excited about doing it...until, I picked up James Michael from daycare after work and made my way to 75 North only to see traffic at a standstill. Oh Atlanta. You're really interfering with my workouts. Instead, James Michael and I went to the pool for an hour. Gotta love baby speedos!

Saturday, June 30
Celebrate Freedom, Atlanta Affiliate League

Notes:  I didn't compete, but just attending felt like a WOD when the heat tried to suck your breath away. It was a great event, and made me wish I had gotten the chance to work out more than once the past week. Read the event recap.

Tuesday, July 3
Back Squats 5x5

WOD: 15 Min AMRAP
8 Ring Rows
30 Air Squats
8 Pushups

Notes: Finally back in the gym after a full week of not working out. I did 125 lbs on back squats, and definitely felt it. Slowing inching my way up in weight again. The WOD was a doozy. Eight ring rows and pushups were nothing. The 30 air squats were tough, especially after doing back squats. Who in the world does this programming? Oh yeah, the hubby :)

Wednesday, July 4
Choose your own adventure WOD. I heart team workouts.

Friday, July 5
Push Press 5x5: 65 lbs
Deadlift 1x5: 145 lbs

WOD: 2 Rounds
5 Thrusters 85 lbs
10 Dips
15 Toes to Bar
20 Box Jumps 24”
25 Kettlebell Swings 35 lbs

Notes: I went pretty light on the lifts. I know, I know. I really wanted to RX the thrusters, and I knew I wouldn't have much left if I went heavy on the push presses. Overall, I thought this metcon was great. The hardest component for me was toes to bar. I started out doing 5 at a time in the first round, but by the second round it was sets of 3. My grip was giving out and my calluses from pullups were getting tender.

Saturday July 6
Partner WOD
AMRAP in 20 Min
Sled Push 100ft (empty sled)
20 Overhead Squat 45lbs
2 Half Rope Climbs

Notes: I was paired with Gretchen--who is da bomb. Enough said :) This was a great WOD. Because we could both be working at the same time, we opted for Gret to start on rope climbs and I start on the sled push. Then we met at overhead squats and each did 10 to complete our round. Each round, we simply swapped the rope climbs and sled pushes. We managed to eek out 10 rounds, which I was happy with, especially considering I've just recently attempted rope climbs. Thank goodness this WOD only required going halfway for the ladies. I'm still loving the partner/team WODS on Saturdays!

crossfitting 10 days before due date

No one said I was going to look pretty doing it, and thankfully, CrossFit isn't about looking pretty. 

I'm using this as proof for one day when my son tries to quit something he's already committed to. I'll tell him I never stopped CrossFitting when I was pregnant with him, despite the first trimester fatigue and queasiness, the weight gain and all the other body changes. I'll tell him that if I can do that, he can surely finish out his commitment, be it a CrossFit WOD, a little league season, a volunteer event, etc. 

T-minus 10 days WOD
5 rounds of:
10 ring rows
10 deadlifts
10 wall balls
10 dumbbell push presses

april's hook, line & sinker

I can't believe it's been a week since I've posted. This month has started off busy, but here are some things that I'm loving this month:

1. Spring Dresses: Last weekend I broke out a spring dress with Rainbows. I was in heaven. And I just recently purchased some spring dresses online from Kohl's (on sale!), so I'm crossing my fingers they fit. My look is quite different from this model's. I'm hoping no one will notice because they're so mesmerized by the dots.

2. Freelancing: I've written four freelance articles in the past couple months, so that's what's funding my new buying spree. But I promise, these dresses were on sale and I got free shipping! I'm super grateful for this opportunity.

3. Sunshine: Before watching the back 9 of the Masters on Sunday, I went to the pool and stuck my ankles in the water. It was freezing, so I soon became numb. But the sun was blazing, as evidenced my the tan I have on my thighs. It definitely felt weird breaking out the bathing suit when only a week ago I was in long sleeves and pants. But I'm not complaining. I've longed for some good Vitamin D.

4. Softball: April marked the beginning of my six-month co-ed softball season. I love, love, love softball. I still get a twinge of nervousness before every game--just like when I was 12! The past two weekends, James and I have gone to the batting cages. Not the ones with machines, the ones where you pitch and duck behind the net. Batting is actually a great working if you have a basket of balls. I like to think this practice contributed to my 5 for 6 at bats tonight (personal plug!). This was my second week playing second base because our normal baseman was out. I'll definitely go where I'm needed, but I can't wait to play outfield again. Infield grounders are not my cup of tea.

5. Inov8s: I must have been a good girl for the past year, because I got a pair of pink Inov8s for my birthday. They.are.awesome. It's nice to have a pair of shoes to switch out with my Nike Frees. Yesterday at CrossFit Addiction, we finished the workout with four 400 meter sprints. I seriously felt like I was flying with these on. Well, the first 200 meters, anyway. After that, my sprint slowed to a run.

6. Periodization: Never heard of that term? Yeah, me either until earlier this week. James is giving CrossFit Addiction members the option of trying a 6-week periodization program based on linear progression to build strength. Those strictly following the program will only come to the gym Mondays, Wednesdays and Fridays. Each day you come in, you'll have a goal weight or number of reps you're aiming for bench, deadlift, clean, press, squat, chin-ups. After the strength workout, we do a short metcon of 10 minutes or less. One of the driving concepts of the program is that you don't get stronger by lifting; you get stronger by recovering.

10 reasons I love my husband

We're not big into a traditional Valentine's Day. It's not that we don't take time to dote on each other, it's just that we don't go by the traditional means of flowers and chocolates. Not that I'm opposed to a box of chocolates, but we both know they'd be gone in 24 hours, so it's best to avoid them from the start.

Since Valentine's Day falls on a weekday this year, we decided to celebrate last night instead of making plans after the gym tonight. So I booked us reservations at Seasons 52 because I remembered the fare is primarily veggies and protein. When I looked up the menu before we left, I saw that every meal is less than 475 calories. Oops, I shouldn't have said this out loud because James replied with, 'Great, now I'll have to eat three meals just to get enough fuel food.'

Last week, James went to CrossFit North Atlanta to have his body fat tested in the Bod Pod using a coupon he'd gotten from the Garage Games. Not surprisingly, he came in at 7.8% body fat and 165 pounds of lean muscle, putting him in the elite athlete category. He took home a sheet outlining his stats, with recommendations as to how many calories he needs daily to sustain his body fat and muscle mass given he works out 4 to 5 times a week. Guess what that number was: 4,071 CALORIES! That's daily, people. I could devote weekly posts to James and his crazy body, but I try to spare you all. The Bod Pod tester told him she's never tested anyone with that low of body fat.

I was a bit hesitant to take advantage of the Bod Pod and know my true stats, so maybe that's why I subconsciously chose Seasons 52 for dinner last night. James enjoyed the Buffalo Chili and Rainbow Trout, while I opted for Chicken Chili Relleno, Spinach Salad with Pear and Pine Nuts, and for dessert, a mini indulgence in the choice of Mocha Macchiato. Thank goodness it came in a shot-sized glass so I couldn't go overboard.

In lieu of a traditional Valentine's Day gift, I'll just share 10 reasons I love my husband:

1. He's a smartie...borderline brilliant. Maybe that's the love goggles talking. But I've always believed I could never marry someone who wasn't smarter than me. I'm not saying I'm not better at some things, because I definitely am :)
2. He cooks me steaks. So simple, yet so impactful. This girl likes meat.
3. Gifts are always a surprise. I've gotten everything from bed sheets to a Kindle. I think I'm even starting to train him a bit. Last week he asked if we were getting each other gifts for Valentine's Day. I told him nah, let's just do dinner. I'm just happy he asked.
4. He's cheap. I don't ever have to worry about him going out and blowing money. At the same time, he believes he can wear his clothes for decades. Thank goodness Polos will never go out of style.
5. He's a dreamer. He wants acres and acres of land one day. Maybe I'll become the next generation of the Pioneer Woman.
6. He loves meat and curves. Thank goodness, because I've worked hard for these muscles.
7. He's an entrepreneur. He loves building a business from the ground up, and he always finds the money-making angle in new ideas.
8. He eats any food. The world is my oyster when it comes to cooking. Even if I don't like a dish I cook, I'm guaranteed he'll like it.
9. He encourages me to be independent. He never puts up a fuss when I want to hang with the girls or take a weekend trip. In fact, it's like he wants me gone :)
10. He holds my hand when we watch TV, just like he did while we were dating. Sometimes it's all about the little things.

crossfit in the park, fight club style

CrossFit Addiction met at the park Saturday morning for head-to-head competition, fight club style. We circled the dirt ring to cheer on the competitors, but chose to keep our money in our pockets. And as far as I know, there were no bloody noses.

WOD 1:
7 Rounds
10 Deadlifts (145lbs/95lbs)
5 Burpees

Alan vs. Strache

Big E vs. Chris

Haley vs. Cameron

Not sure why Gret is eyeing my toosh?! P.S.--I'm bent over because I'm attempting to catch my breath.

Bree vs. Kendall

Lori vs. Krissy

Gret vs. Kelly

Gret chose to be hardcore and do her burpees in the dirt. She's my hero!

Big Matt vs. Josh

James vs. Labo

WOD 2:
15-10-5
Dumbell Thrusters (25lbs/15lbs)
Kettlebell Swings (53lbs/35lbs)

Alan vs. Strache

Big E vs. Chris

Haley vs. Cameron

Bree vs. Kendall

James vs. Labo

Lori vs. Krissy

 

Josh vs. Gret vs. Kelly

We had a great workout at the park, but I think we're all ready for some cooler weather.

fun despite the sun

Most of yesterday was overcast, but in a way, it let us take advantage of all our toys without having to worry about heat stroke. We pulled out my new Waboba ball, as well as the frisbee, football and bocce ball set--and even Grandma got in on some of the action.

James managed to do a CrossFit workout in the morning with his Five Fingers. And poor thing, I slathered suntan lotion on him before we left the condo so by the time he finished his running and push-ups, he was soaked. But luckily for him, the ocean was nearby.

After James showed everyone the proper way to do squats, we made up our own team building exercise. Notice my dad's heels coming off the ground? That's a no-no. But more than likely, my mom is doing something crazy and yanking him across the squat circle. We attempted to rotate to the right in the squatting position, but I'll spare you from those photos. (And I'm sure my family would kill me).

And all this took place before noon.

At noon, we came back inside to watch the first half of the Georgia game before heading to Skull Creek Boathouse for a late lunch at half-time.

At the restaurant, we continued to bask in Georgia's glory while we ate platters of seafood. My personal favorites were the hushpuppies and the seafood chowder.

We headed back to the beach for a couple hours in the afternoon, and after my sister Ellen was attacked by a jellyfish, the two of us decided to call it quits for the day.

But with energy to spare, we settled on a mile and a half run to the bike shop, where we rented two bikes for two days. I requested baskets on both (probably some leftover childhood dream of mine), and good thing, because we rode to the General's Store and bought a few souveniers.

The day ended with full bellies and some after-dinner games. All in all, a great start to the weekend. But tomorrow, I'm ready for some sun.

I woke up early this morning to another great view, and after a repeat breakfast of bacon and eggs, James and I are heading out to ride bikes while it's still cool.

dear crossfit...

Dear CrossFit,
I know I've neglected you a bit this summer. I promised you several vacations, but left you at home as I cruised around the Caribbean and traveled to the beach. In your place, I opted for Eli the Elliptical or Matt the Machine, but they were boring, unchallenging and nothing like you.

Each time I went away, I missed you like crazy. As they say, absence makes the heart grow fonder, and I now realize my mistakes.

I've complained all summer that it's been too hot to hang out with you, and that when we do get together, things just aren't the same. I've complained that some days you're just too much for me, and that you hurt me. But I know that was never your intention.

You only want the best for me; you want me to be strong and healthy and happy. You push me to go harder and reach beyond what I think I can do.

You give me community, camaraderie and a fan base that cheers me on despite my failures.

You were kind enough to introduce me to your famous lady friends (Fran, Grace, Angie, Linda and Helen), who continue to teach me much about humility, drive and perseverance.

You give me something to look forward to at the end of a long day. You lift my spirits, and give me a clean slate for the next day.

You remind me that girls with muscles are beautiful. You show me that perfect form has nothing to do with an hour glass figure, but rather, fluid, efficient motion.

You give me a reason to eat well and listen to my body. You shape me; you whittle me; you nurture me.

So despite my manic summer, I'm back, if you'll have me. I promise to give you my best, because you've only ever given me your best.

Yours truly

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