Tuesday

Today we max Deadlifted 

Last time I max deadlifted I got 177 lbs

Today I got 209!!!! Ya Baby!!

That is all for today! Hope everyone has a safe and fun New Years Eve!

Monday

400 m run

35 db push press (20 lb db)

35 sit ups

12 pull ups

4 rounds for time

23 something I believe

Christmas Day

So I am totally bummed because I forgot to write down my time on the broomstick mile last time we did it but I am almost sure that I beat it.  We did do it differently today. Last time we ran and then did the squats this time we ran and did all of the pressing first.

400m run

25 press

25 push press

25 push jerk

400m run

25 o-head squat

25 front squat

25 back squat

400m run

25 Hang squat clean

400m run

25 thrusters

time: 11:45

Monday and Tuesday

Monday's workout 

Rounds in 20 minutes

15 pull ups

15 wall ball (12 lbs)

15 box jumps

15 ab wheel

5 rounds plus 3 pull ups

Tuesday

20 weighted lunges (10 each leg 20lb dumbbells)

12 Hang squat cleans (20 lb dumbbells)

250m row

5 rounds

15:34?? I think but that may be wrong

My back is now KILLING me and I am hoping that I will still be able to move. We are hoping to do the broom stick mile tomorrow but if it is raining we are going to have to figure something else out!

Thursday

Tabata this

KB swings - 11

Slams - 13

Push ups- 8

BW squats - 17

Total 49

THIS SUCKED!

Monday

3 rounds for time

24 in box jumps (50 reps)

21 deadlifts (131 lbs)

30 pullups 

time was in the 24 minute range

Wednesday and Thursday

Wednesday 

10 med ball cleans (15 lbs)

10 ast. ring dips (My shoulders are soooo sore!)

10 Rounds

16:13

Thursday

Karen is a B

150 Wall ball for time (12 lb med ball)

I cut almost 50 seconds off of my time and I used a heavier ball!

6:09

Monday and Tuesday

Monday 

5 over head any hows 87lbs

10 burpees

25 doubleunders

5 rounds for time

14:24 I think. 

Tuesday

"Big Fat Helen"

800 meter run

21 kb swings

12 pullups

18:33 I think. 

Somewhere in there. I am getting really excited because my pull ups are FINALLY coming together!! Praise the Lord!!!

Saturday the Broomstick Mile

HOLY CRAP THIS SUCKED!!

Who would have thought that a PVC pipe could wreck so much damage on an individual!!!

400m run (with the broomstick mind you)

25 back squats

25 front squats

25 o-head squats

400m run

25 strict press

25 push press

25 spilt jerk

400m run

25 squat hang cleans

400m run

25 thrusters.

I don't remember my time but I was the first one done.

I woke up this morning and my shoulders are on fire! FROM A PVC PIPE!! ARE YOU FREAKIN' KIDDING ME??!!!??

Christmas Tree Cutting

On Friday we went and explored the woods for the perfect Christmas Tree. My dad, mom, sister and her fiance along with a bunch of people from church joined us. 

Santos worked hard at staying warm to ensure that he would enjoy the day...

Bentley looked high and low...

Until we found the perfect Christmas Tree. Santos and I had a great time decorating it with the help of his brother, Derek.

Thanksgiving Fight Gone Bad

So a couple of months back we had a whole gym workout "FIGHT GONE BAD." Now my husband has really not had a day off since we started the gym excluding Sunday (which even then he has been helping out at the group homes that I work at) so we were trying to figure out how we were going to get everyone in the gym in one class in the morning and be done for the rest of the day...FIGHT GONE BAD provided us with the perfect opportunity. We had about 25 people working out and looking forward to using it as an excuse to eat whatever they wanted sometime that afternoon. 

Below are some pictures of the event... 

Slammin' Sammy

1 min jump rope

1 min d-ball slams 

10 rounds

16lb. d-ball 

338 slams

When I have done this with a 12 lb d-ball and got 397 so I am a little disappointed in myself.

Filthy 50

The clock stopped so I don't know exactly what my time was but either way this workout sucked!!!
We had a ton of people here last night (YES!!) but that meant that we had to change the workout up and change one of the movements to accommodate everyone. But all in all it was a great workout!

50 reps of each
Knees to elbows
Walking lunges
Jumping pull ups
KB Swings
Box jumps
Push Press
Straight leg deadlift
Wall Ball
Burpees
Doubleunders

Toasted shoulders

Today we did strict press and push press, after doing ring dips yesterday my shoulders are FRIED!!

Strict Press
5X55
5X60
5X65
5X65
5X65

Push Press
3X75
3X80
3X80
3X80

boo to you

3 rounds for time
50 bw squats
15 ast. ring dips
500m row
time: 15:36

Code Brown

400m run

25 swings (35lbs)

25 slams (12lb d-ball)

400m run

20 

20

400m run

15

15

400m run

10

10

400m run

5

5

time: 15:19

Tuesday

5 min doubleunders (143)
5 min 1 arm kb snatches 26lb (108)
3 min doubleunders (70)
3 min dips (ast. 3 bands) (25)
1 min doubleunders (23)
1 min med ball cleans (16)
Total: 385
Last time 322

Jackie

Jackie is a B*

1000m row
50 thrusters (33lbs)
30 pullups
time: 10:52

3 rounds for time

21 front squats

15 push press

9 thrusters 

400m run

3 rounds for time

all weight = 55 lbs.

Time: 16:44

7 Layers of Hell

Just thought I would post some pictures from our wedding because they are fun and Santos and I are approaching our 1 year anniversary! It is crazy to think that it has almost already been a year! Time goes by really quickly!

Tuesday

7 burpees

7 db snatches each arm (20 lbs)

7 pullups

7 Rounds

Time: 13:something

Front Squat

Due to my work schedule I am working out in the mornings on wednesday and friday which are going to be a combination of WOD's and strength.

This morning I did Front squat and I may get in deadlifts later this evening
33x10
55x5
65x5
70x5
75x5
80x5

Schmoke you = Sick me

So I had a VERY long day yesterday that started with a nice long drive to Vallejo=8 hours of my day
Add a Carmel Macchiato at 7 am and nothing until 3 pm which was a very bad food choice of chips and chili=me throwing up about half way through this workout in a big big way! No more chili for me!


15 kb swings
15 d-ball slams
15 push-press (65lbs)
15 box jumps
5 rounds for time
My time was very very bad due to my break I don't know what it was exactly but it was somewhere in the 24 minute range. I did go up in my push press (10 lbs) but that it not why I added almost 5 minutes to this workout. So note to self NO MORE BAD FOOD!!!

Thursday-Friday

Thursday
12 burpees
12 kb snatches (6 each arm) 35 lb kb
time: 10:17
I HATE BURPEES. I really struggle with cycling burpees quickly and need to work on this movement more.


Friday
400m run
20 SDHP 55 lbs
20 Ast. Ring Dips
20 Knees to Elbows
800m run
20 Knees to Elbows
20 Ast. Ring Dips
20 SDHP
400m run
Time: 19:10

Maxine

20 minutes

Run 400m

max pushups

Total pushups

88 pushups

Monday Doubleunders

Great evening for a workout, a beautiful sunset and I almost saw my lunch

50 doubleunders
10 thrusters
40 doubleunders
8 thrusters
30 doubleunders
6 thrusters
20 doubleunders
4 thrusters
10 doubleunders
2 thrusters

Time: 11:40

Karen

150 wall-ball shots for time



In the infamous words of Dane Cook..."Karen is a douche bag"

Due to the fact that we were running low on 12lb med balls I got to do this workout with a 10 lb ball instead...
My time: 6:51

Thrusters

1st minute = 1 thruster
2nd minute =2 thruster
3rd minute = 3 thruster
I did 13 minutes at 55 lbs.
It is getting cold outside and I LOVE IT!!! It has been great watching the weather change and I am very excited about the winter!!

Thursday

400m run
20 lunge pass throughs (26 lb kb)
12 one arm swings each arm (26lb)
3 turkish getups each arm (20lb)
3 times

time: 15:47

Monday and Wednesday

Monday was a Code Brown repeat. My time was a couple mintues longer then the last time I did it however, the last time we did it our 400 m course was off by about 50 m.

Time for Code Brown: 16:07


Wednesday
3 burpees
5 pullups
7 ast. dips
9 med-ball cleans 12 lbs
5 rounds
1000m row
time: 14:37

Best of Oroville!!!

We tied for first place!! But seeing as how we only have about 40 people who work out here and the Oroville Sports Club has 8 times that, I am going to BOLDLY proclaim that Level 10 Crossfit IS the Best Place to work out in Oroville!!!

Running in the rain

The rain has COME and I am sooooo happy!! However, it is supposed to be back in the 80's next week so I am going to enjoy the weather and my chicken tortilla soup until then.

Friday night we got to run in the rain
400m run
21 sit ups
15 doubleunders
9 deadlifts
5 rounds
18:33

Rounds in 20 Minutes...

Rounds in 20 minutes

500 m row

20 o-head lunges (2o lb db)

7 burpees

4 rounds plus 453 meters rowed

I threw up... need I say more?

First Fran

So this wasn't actually the first time that I tried it. The first time was in a 24hour fitness using a gravton with 70lbs. of assistance and 40lbs of dumbbells for thrusters. I am sure that it took me forever.
Today I did Fran ALMOST prescribed.
21 thrusters 55lbs.
21 pullups no assistance
15 thrusters
15 pullups
9 thrusters
9 pullups
Time: 9:17

5 rounds

20 sumo deadlift high pulls (65 lbs = RX)
12 push ups (no bands)
5 rounds
time: 12:04

Hard workout but my push ups are looking much better. I do need to work on my high pull form but all in all I believe that it is getting better!

New Pants

So I went to San Fran with the hubby on Saturday and got my first pair of Lululemon workout capris. I LOVE THEM!!! There are black with a pink band and I am totally going to have to get some more!!

Today's workout
400m run
50 body weight squats
4 times
Time: 13:08
That was a beast but I loved it! Looking forward to tomorrow!!

Coming Soon L10XF SHIRTS!!!

Our New shirt design is done! A big thanks to Kurt Libby for putting together such an awesome design! It looks great! Hopefully we will have some ready by the middle of next month!! Way to go Santos!!

Schmoke You

15 kb swings 35 lbs

15 d-ball slams 12 lbs

15 push press 55 lbs

15 box jumps

5 rounds for time

15:25

TOO many doubleunders!

Today's workout was horrible, however, I think that it is because I have not worked out since Friday. 

SOOO all that to say I felt like crap during this workout!

5 min doublunders

5 min kb snatches (26 lbs)

3 min doubleunders

3 min ast. ring dips

1 min doubleunders

1 min medicine ball cleans (12 lbs)

total reps: 322

Kelly

5 Rounds for time 

400 m run

30 wall ball

30 box jumps

Last time I did this workout my 400m runs were off by about 50m due to a guessed course, also it took me 32:05

This time it took me 27:23!!! I took off over 4 minutes from my last time!!! BOOYA!!

Monday and Tuesday

Monday

10 db deadlifts 70lbs

50 situps

10 burpees

8 db deadlifts 70lbs

40 situps

8 burpees

6 db deadlifts 70lbs

30 situps

6 burpees

4 db deadlifts 70lbs

20 situps

4 burpees

2 db deadlifts 70lbs

10 situps

2 burpees

time: 9:15

5 minutes of doubleunders 147

Tuesday

400 M run

21 O-head squats 55lbs

21 asst. dips

400 M run

15 O-head squats

15 dips

400 M run

9 O-head squats

9 asst. dips

time: 16:39

Wednesday Thursday and Friday

Wednesday

Helen

3 rounds for time

400m run

21 35lb kb swings

12 pullups

time: 10:27

Wasn't feeling very good this day but I was still able to bust it out after a day off. 

Thursday

50 Doubleunders

50 ab wheel

50 push press (45 lbs)

35 doubleunders

35 ab wheel

35 push press

20 double unders

20 ab wheel

20 push press

time: 17:05

Friday

Did some snatching followed by 

Slammin's Sammy

10 rounds 

1 min jump rope

1 min d-ball slams

for d-ball slam reps

397 reps!! Last time I did this workout I did 335. Santos wants me to go up to a 16 lb ball next time.

Rounds in 20 Minutes...

Above Pictures are from our Rock Climbing Trip to Donner Summit over Labor Day weekend. 

Monday's workout

Rounds in 20 minutes

20 40 lb weighted lunges

7 Burpees

200 m run

8 rounds total

Annie

Worked on Snatches. I was really tired today while I was working on my snatches. I didn't do much weight and for some reason I just felt really unconfident with the bar today. 

Annie

50 double unders

50 sit ups

40 double unders

40 sit ups

30 double unders

30 sit ups

20 double unders

20 sit ups

10 double unders

10 sit ups

Last time: 13:20

TODAY'S TIME: 10:50!!! Bo YA!!!

Tomorrow we are going to be doing fight gone back for our whole facility. Pretty excited about having everyone together. Following the work out we are having a BBQ and I will get pic up asap!!

SOOO HOT!!!

regular warm up

400m run

30 med-ball cleans (20 lbs.)

10 kb swings (35 lbs)

400m run

20 med-ball cleans (20 lbs.)

20 kb swings (35 lbs.)

400m run

10 med-ball cleans (20 lbs.)

30 kb swings (35 lbs.)

400m run

Time: 13:33

This workout sucked for the lower back but I was pretty happy about my time. It was hot out there but it was a good time!

Mini Murph

regular warm up

800 m run

50 pull ups

50 push ups

50 sit ups

50 squats

800 m run

time: 22:38

Practiced handstands

Light work day

Practiced Clean and Jerks.

O-Head Squats Max 87 lbs

Front Squat max 109 lbs.

A big thanks to Veronica for all of your help teaching me the clean and jerk and the snatch!! 

21-15-9

Regular warm up

21 kb snatches each arm (26 lbs)

21 kipping/ast. pull ups

15 kb snatches each arm

30 jumping pull ups

9 kb snatches each arm

18 jumping pull ups

time: 7:53

Once again I have destroyed my hands. Hopefully healing will come soon!!

75 ab wheels

4:07 wall sit

Running Code Brown

All the ladies who showed up yesterday evening. Major props seeing as how it had to be over 105 degrees yesterday!

 Santos painted the inside and it was pretty funny how Kinsey matched both colors he choose. 

Regular Warm up

Run 400m 

25 swings

25 slams

Run 400m

20 swings

20 slams

Run 400m

15 swings

15 slams

Run 400m

10 swings

10 slams

Run 400m

5 swings

5 slam

Time:14:42

Last time I did this workout I did a rowing version and I completed it in 14:54. So needless to say I am pretty excited about my time!

400-800-400

Started the day with some snatching. Thanks Veronica for the help!

Regular warm up (still working on the dips and pullups)

400m run

20 Sumo Deadlift High pulls (58 lbs.)

20 Thrusters (58 lbs.)

800m run

20 Thrusters

20 Sumo Deadlift high pulls

400m run

time: 14:50

So Santos is upping my weight on just about everything but it sucks because it puts me toward the middle to the end of the pack but it is great knowing that I am getting stronger and working harder every day to get better. Hopefully the strength will come fast!! I only have to get about 7 more pounds to be doing prescribed weights!

So group classes at night are getting so big that it is hard for Santos to take pictures, which is great but a bummer at the same time as I now have no pictures to put up as regularly as I was. However, I did just get back the proofs for my wedding album. The link is below. I can't wait until I get it!

www.baumanphotographers.com/12090712album

WALL-E

2 min wall sit

60 lb farmers walk (~61m)

2 min weighted step ups (40 lbs)

400m med-ball run 12lbs.

Time: 20:07

Rope climb. So I climbed the rope all the way to the top for the first time yesterday!! I was pretty stoked about that one!! Hopefully I will have pictures for my next accent. 

Grace

Did grace today and man was that discouraging. I was done almost 4 minutes behind everyone else who was doing the movement. Everyone was very encouraging but I found myself wanting to stop, sit down and cry. Sometimes it sucks being an emotional woman, but I stuck through and got it done, can't say that they were great but they were done.

30 Clean and Jerks for time

75 lbs

9:33

Followed by ab work

1 min of knees to elbows

1 min of pass throughs 

1 min of ab wheel

3 rounds

Cooler Weather FINALLY!!

Warm up

500M Row

35 sit ups

15 deadlift 93 lbs.

3 rounds for time

Time~12:24

Front Squat

45x10

55x8

65x6

75x4

85x4

90x2

Need to work on my rack position some more but it is getting MUCH better!

10 to 1

10 to 1 

Wallball 12 lbs

D-ball 12 lbs

time: 3:44 

Took 8 seconds off of my time. 

500m row

1:51.4 Was a little disappointed with my time as I only took .5 off of my row but there is always next time. 

Practiced pull-ups

Saturday Team Workout

18, 15, 12, 9, 6, 3

Jumping Pullups

Doubleunders

KB swings 35 lbs

cleans 53 lbs

I would do the jumping pull ups then my partner would do the jumping pull ups and so on and so forth. 

Time: 14:24

Great work Heidi on the workout!!

Best of Oroville

Please Vote Level10Crossfit Best of Oroville by following the link below. 

http://www.newsreview.com/chico/ballot/BestOfOroville08

If you are not from the Oroville area please go to this link. You will need our zip code which is 95965. Also you must vote for at least 10 different places. It sounds like a lot of work but we would love to be voted best place to workout. 

Best Resturant : Lakeview Bar and Grill

Best place for Breakfast: Iron Village

Lunch: La Costena

Dinner: La Costena

Coffee: One62 Coffee

Local Olive Oil: Lodestar

Clothing store: Evolve

Salon/Day Spa: Blessings

BEST PLACE TO WORK OUT: Level 10 Crossfit

Pray/Mediate: Nazarene Church

Charitable Cause: The Axiom

Thanks for your support! Let me know how many of you vote!!

Fractured Fight Gone Bad

So Level 10 Crossfit is working up to having a prescribed Fight Gone Bad day. Today we did fight gone bad with 30 seconds rest in between each set. We had previously done it with 1 minute. 

I did 297 reps. With the prescribed weights. I lost about 17 total reps from the last time. I am working hard on getting stronger and hoping that it will help me increase the number of reps I am able to hit especially when it comes to the push press because it is so light. 

Hope all is well in the blogging world!

Holy Crap it is HOTTTTTTTT!!!!! And Puppy fun!

Warmed up with dips, o-head squats, GH situps, samson stretch and dislocates (Not in this order because I am to tired to remember what the order was at this particular moment)

5 rounds for time:

20 O-head walking lunges (20 lbs.)

12 ast. dips

time: 12:58

Paleo Dinner

Made a good dinner this evening

Mashed Cauliflower with ground turkey.

Steam the cauliflower until soft, mash with a minimal amount of butter and garlic salt. 

Saute ground turkey with garlic and olive oil. 

Mix both together when done. 

This reminded me of a childhood favorite of ground beef with gravy over mashed potatoes. Although I believe that I liked this one much better!

Slammin' Sammy

Was last so I had a very short warm up that consisted of a short run, squats and dislocates.

Slammin' Sammy is an exhausting workout that is the following

1 min jump rope

1 min slams

10 rounds

Total reps of slams

Total slams - 335!! Highest number for the day! yahoo!

1.5 miles

me 800m

2 min rest 

me 800m 

2 min rest

me 800 m

5 min kb snatches - 70

I don't remember my times on this but hopefully I will remember to get the splits sometime this week.

Saturday

Filthy 50

Did the workout in a little different order due to the number of people we had working out. 

Santos decided to start with Knees to Elbows because it is a good pack breaker. So the workout looked like this:

50 KTS

50 walking lunges

50 kb swings (26 lbs)

50 jumping pull ups

50 box jumps

50 push press (25 lbs)

50 back extensions

50 wall ball (12 lbs)

50 burpees

50 doubleunders

Time: 29:42

Took a ton of time off of my last one but I think that was due to the reordering of the workout. 

Will post today's workout tomorrow when I have my times.

Thursday

Regular warm up

400m run

50 body weight squats

4 rounds

time:13:45

So I have decided that I need to kick my diet into high gear, and of course these thoughts and feelings usually only last until I see a really good dessert that needs to be eaten. But that is life and I need to get some control on my food impulses. 

Wednesday

Regular warm up

400m run

50 db deadlifts (20lb)

50 situps

50 swings (35lb)

400m run

35 db deadlifts (20lb)

35 situps

35 swings (35lb)

400m run

20 db deadlifts (20lb)

20 situps

20 swings (35lb)

time: 16:27

Rounds in 20 minutes...

Regular warm up

20 walking lunges (2 15lb db)

12 thrusters (15 lb dbs)

3 turkish get ups (each side, 15 lb)

Rounds in 20 minutes

6 rounds plus lunges and thrusters

7-7-7-7

Warm up (got 4 unassisted dips, going for 5 tonight)

Workout
7 doubleunders (did pretty good and getting them all in a row without a single jump in between)
7 Knees to elbows (the bar is tearing up my hands and is making it hard to grip if anyone has any suggestions as to how to fix this it would be appreciated)
7 D-ball slams (12 lbs)
sprint to the fence and back (about 100 feet)
7 Rounds for time
Time: 9:52

Over-head Squats
45x5
55x5
65x5
70x5

Tried for 75 but the weight on my wrists was killing me. Any suggestions are welcome once again. Also Thanks to Veronica for letting me use the shoes! My squat felt a whole lot more stable!

A little R & R

Row 500m 

Run 400m

5 rounds for time

Time 22:18.

I am tired and I can not wait to go to the Farmer's Market and get some more avocado and cucumbers!!

This afternoon I did press 

58x5,5,5,5,5

Friday - Fractured Fight Gone Bad

Fractured Fight Gone Bad

3 rounds

1 min on/1 min off

WallBall 12 lbs

Sumo Deadlift high pulls - 53 lbs

Box Jumps

PushPress - 53 lbs

Row for K

Total: 314

Down in numbers but up in weight, I need to work on getting stronger. Hopefully I can get some strength work in this week!

Tuesday's workout

First picture is what Santos and I call Paleo Chips and Dip. It is simply guac and cucumber slices instead of chips. Very refreshing and VERY good!!

Regular warm up - got 3 unassisted dips:)

Run 400m

50 jumping pullups

35 dball slams (12lbs)

20 thrusters (2 20lb db)

3 rounds for time:

21:04

This workout SUCKED!

run-wall ball-swing

regular warm up - got 2 dips unassisted today in my warm up. I will put up a picture later!

3 rounds for time

Run 400 M

20 wall ball (12lbs)

12 kb swings (35lbs)

time: 10:11

My friend Jill came and tried it out this evening and did a great job. Hopefully she will be able to find a crossfit in the area where she lives and get involved. It is such a great time.

Thursday, Friday and Sunday

Thursday's workout was as follows:

10 Knees to elbows

20 Sumo Deadlift high pulls 55 lbs

10 doubleunders

5 rounds

time: sub 17 min (thanks for keeping time coach)

Friday's workout 

5rounds

15 swings (35lbs)

15 d-ball slams (12lbs)

15 pushpress (55lbs)

time: 13: 58

Sunday

Bench Press

45x10

55X8

65x6

75X5,5,5,5,5

Breakfast Sunday

Hard Boiled eggs, oranges, blackberries and strawberries (Shared with my hubby)

Dislocates

This is a response to a question I had about what a dislocate is. My hubby convinced me to make a video demonstration. I have had no acting training whatsoever so please feel free to be stunned by my performance.

Workout 

400 jump rope jumps

40 swings (35 lbs)

40 push press (20 lb dumbbells)

300 Jump rope

30 swings 

30 push press

200 jump rope jumps

20 swings

20 push press

100 jump rope jumps

10 swings

10 push press

time: 23:23 

Sucked this workout up. Oh well, better luck next time.

4 rounds of hell

Me doing a clean from today's workout.

Bentley after he came home...we sure missed him!!

Santos and I posing mad following finding out about his disappearance (Santos looks more upset in this picture then I do.)

Warm up - 15 dislocates, 15 o-head squats, 15 glut-ham situps, 15 dips

4 rounds for time

500M row

7 cleans (65 lb)

15 Wall Ball (12 lb)

Time 16:14 (my mistake)

This workout SUCKED!!! But that is ok. I totally thought that I was going to throw up but luckly I kept everything down!

On another note, Santos and I went to San Diego this weekend for a wedding and had a great time until we got a phone call from our dog sitter saying that our puppy had gotten out and was lost. We raced home early from our trip, freaked out all weekend and got a phone call on Monday from the postman saying that he had seen him. Santos quickly raced to the neighborhood and found our puppy. Needless to say he is getting microchipped this week to prevent any further mishaps!!

Sumo

Regular warm up minus pull-ups (have a nasty ripped callous)

20 sumo deadlift high pulls 55 lbs

12 dumbbell snatches (each arm) 20 lbs

lunge 100 feet

3 rounds

10:53

Mount Lassen

I work with severely emotionally disturbed children. 6 of which are boys ranging in age from 9-13 all living together in a group home, and then I also work with both boys and girls ranging in age from 8-17 in a non-public school who are the same kinds of challenges as the group home boys. So on Monday myself and 5 other staff loaded 16 boys ages 9-18 some vans and headed up to Lassen Nation Park to go camping. They were going for 5 days and the staff in the first group got off on Wednesday when our relief came in. All in all it was a good 3 days but I am tired of correcting behavior and very happy to have today till monday away from work.

All of that to say that I ate like CRAP from 2 days, (I don't think I saw one veggie) enjoyed a doughboy or two and had no crossfit workouts. However, I did hike Mount Lassen and I got to the top first out of our group with a young man who last year was the last boy up the mountain and this year was the first. It was a 5.5 mile hike round trip and we climb about 2000 feet during it. My gluts were really sore the next day, so while no crossfit I did get some good exercise. 

Yesterday as soon as I got home it was time to see how much damage was done...

Regular warm up (although I did not do the whole thing)

800m run

21 wall ball (12 lb)

15 push press (20 lb db)

9 push ups

400m run

21 wall ball

15 push press

9 push ups

250m run

21 wall ball

15 push press

9 push ups

time: 15:20 

The first comment from my husband, "was man you sure did eat bad because I was expecting you to beat me in that workout"

Had a good meal of chicken, veggies and salad last night with a frozen fudge bar (i know not the best dessert choice but I have to ease back into the diet). Looking forward to getting back on the wagon and getting my times down. 

After we finished working out myself, my hubby and our friend Erik had a discussion about food. Erik when paleo recently and has been having great results both physically and performance wise and I am really wanting to get my times down more. I know that I need to eat better but considering where I was 2 years ago this is some vast improvement. So my goal (following this weekend in San Diego) is to work really hard to eat super clean for a month. Both Santos and I are working on this together so hopefully we can encourage each other and keep each other on the wagon (I know this is a saying for alcoholics but I can't really think of anything to replace it with, maybe keep each other on the stone wagon seeing as how the paleo is from the "stoneage" ok maybe that was not as funny as I was intending or hoping it to be) 

On that note I think that I will stop with the rambling. 

Hope everyone has a great day! As soon as I get some of the pics of the staff from the top of the Mountain I will make sure and post them up here!

Cindy

Regular warm up followed by Cindy

I wasn't sure how I was going to do seeing as how I did not work out the past two days because of the smoke being really bad. But I felt pretty good about how I did and I look forward to the day when I can smoke myself in the workout because there is not smoke to be breathing while I do it. 

Also, if anyone has any suggestions as to how to reduce the number of callous rips one obtains while doing pull ups I am open to any ideas!!

Cindy 

5 pull-ups 

10 push-ups

15 bw squats

Rounds in 20 minutes

11 rounds and 5 pull ups

Smoke and Ash

If anyone reading this is a praying person please keep California and esp. Northern California in your prayers. We are covered in thick dark smoke and it is raining ash all over the place. A lot of people are being evacuated and with the hot temperatures that we are experiencing this week it is not helping out the firemen at all. Again, please keep us in your prayers. Grace and Peace!

Hotter than Hell!

Regular Warm up and more torn callouses 

400M row

12 one arm swings (one arm)

20 lunge pass through 

12 one arm swings (other arm)

4 rounds

Time: 15:59

26 lb kb for all movements.

50-35-20

Oh my God was it hot today!!!! I got into my car after work and it said the temperature outside was 113. I think that was just from sitting in the sun. However, it was 108 degrees today when I went to start my workout. I do not know how I made it through but here it is

Regular warm up, still working on the kipping pull ups. I am having a hard time on the down swing but I will just keep working on it. 

Work out

500m row

50 db deadlifts (20 lb dumbbells)

50 situps

500m row

35 db deadlifts

35 situps

500m row

20 db deadlifts

20 situps

time: 14:24

Felt like I was going to throw up however after discussing this with a friend of mine, it is becoming an addicting feeling. It is almost as if, if you don't feel like throwing up afterwards then you did not push yourself hard enough. I would also like to point out that my husband did this workout at 11 a.m. and I beat him by 14 seconds!! BOO YA!!! (p.s. he wanted me to add that he was cheering me on to beat his time)

Also, just wanted to send out a Shout out to Kim, thanks for the support!!

Chop chop chop

Warm up

2 rounds

15 dislocates

15 o-head squats

15 glut-ham sit ups

15 ast. dips

1 round 15 kipping pull ups

Rounds in 20 minutes

250 Meter row

10 side chops each arm, 20lb dumbbell

10 single arm push press each arm, 20lb dumbbell

Last time I did this workout was March 13th and I got 5 rounds +250 Row+8 Side chops

This time I got 7 Rounds!!!! 

Code Brown repeat

Our gym puppy

Regular warm up 

I did code brown about a month or so ago and decided that it was time to try it again.

400M Row 

25 swings, 25 slams (35 lbs kb and 12 lb d-ball)

400M Row

20 swings, 20 slams

400M Row

15 swings, 15 slams

400M Row

10 swings, 10 slams

400M Row

5 swings, 5 slams

Time: 14:54 

I took exactly a minute off of my time! YEAH!!!!!

Annie

warm up

50 doubleunders

50 situps

40 doubleunders

40 situps

30 doubleunders

30 situps

20 doubleunders

20 situps

10 doubleunders

10 situps

13:something I will have to look up my time tomorrow but I know that I cut almost 3 minutes off of this workout from the last time I did it. 

Tuesday

Regular warm up with ast. ring dips and pull ups

400M row

25 O-head squats 45lbs

3 rounds

Time:16:06

45-45-45-45

Warm up - dislocates, body weight squats, ast. ring dips, glut-ham sit ups, 400m row

Work out

45 doubleunders

45 KB swings - 35lb

45 thrusters - 45lb

45 doubleunders

11:01

So on a side note I ate like CRAP this weekend and it showed during that workout. I was incredibly tired and did not think that I was going to make it through the stupid thing but I am hoping to get back on track (aside from this Friday) with eating healthy!!

Happy 30th

No working out again until tomorrow which is probably a good thing because my back is still a little sore from whatever I did to it on Friday. We had a great weekend. I threw a surprise party for Santos on his 30th. Thank you Erik and Kris for letting us use your house!! Some of friends from Sac and down south were able to come up and we had a great time hanging out. Then today we got a new puppy. He is 7 months old and he is a puggle (pug and beagle mix) and Boston Terrier mix. His name is Bentley and I thought that I would put up a couple of pics of him. 

On the Main Page!!

So my husband and I were pretty stoked to see that our facility is on the Crossfit Affiliate page this morning!!


I didn't work out this morning because I hurt my back last night, I am not really sure what i did but it does not feel that great.

Yesterday I did
Press
50X5
60X5
60X5
60x5
60X5


Push Press
65x5
70X3
70X3
70X3
70X3


Started to do 10 to 1 wallball/d-ball and on round my 7's something happened to my back and I had to stop. Sooo that means that I am going to be taking a few days off...but I am sure that I will continue to put up some posts! Peace out!

Another Team Workout

Had one of those very busy days at work today where I ate a decent breakfast and then forgot to eat anything until around  5. Not smart. 

So I was really sore today, had a calf cramp twice last night, and got to Level 10 Crossfit this afternoon and thought to myself, I think that today would be a good skill day following the massive amounts of working out I have done this week. 

So I started working on assisted ring dips, practiced pull ups and then Kristin and I decided to go ahead and do the team workout listed below

2-250M sprint Rows (each)

50 d-ball slams (12lbs) I don't know how many she did and how many i did each round

50 Renegade Rows (20 lb. dumbbells) Again I don't know my reps

3 rounds for time

Time: 19:16

This workout sucked the breath out of me, but it was well worth it!!!

I just wanted to give a shout out of thanks for all of the support that you have left. It has been a great encouragement! 

Filthy Fifty

Light warm up

50 box jumps 18 in box

50 jumping pullups

50 kb swings 26lbs

50 walking lunges

50 knees to elbows

50 push press 35 lbs

50 back extensions

50 wall ball 12 lbs

50 burpees

50 double unders

Time: 39:29 

Again, I probably should not have done this workout due to the wonderful smoke factor that is getting worse by the day, but it was worth it. 

20 minutes of suck!!

Regular warm-up 

did some pull ups - I am having a hard time with my kip and stringing a number of pull-ups together. My grip is also not that great and it is hurting my hands and also keeping me from being able to get as many pull-ups in a row as I would like....But enough of that.

1000m row

50 sumo deadlift high pulls with bar bell - 57 lbs.

35 pushups

500m row

35 sumo deadlift high pulls

20 pushups

time: 20:42

Had a hard time with this workout. Our city is covered in smoke due to the numerous fires that are ranging in the north valley. Thank you to our firefighters for all of their hard work and dedication. Blessings!!!

Friday

Regular warm up - getting better at rings dips

Partner workout- we took this off of the crossfit webpage and made it more accomplishable for myself and Santos. We are hoping to increase each section by 10 the next 2 times we do it so that we are doing it as prescribed.

3 rounds

20 overhead squats- 65 lbs was a B I got 5, 10, 10

30 pullups 10, 10, 10 doing 5 at a time

40 box jumps 20, 20, 30

50 double unders this one changed each round

400M run

Time: 26:something

Run RUn RUN!m

Practicing dips, will hopefully progress from 3 to 2 bands next week.

Pic of my thruster from the workout. 

Warm up

7 thrusters (20lb dumbbells)

7 dumbbell cleans (20lbs)

Sprint to the fence and back

10 Rounds

Time: 11:31

Ab work

3 Rounds

15 partner med ball tosses

15 Russian Twists

15 thing where I sit like I am doing a Russian Twist and partner throws ball to me quickly and I respond by throwing ball back to partner quicker. 

Code Brown

Warm up

400m row
25 kb swings (35lbs)
25 d-ball slams (12 lbs)
400m row
20 kb swings (35lbs)
20 d-ball slams (12 lbs)
400m row
15 kb swings (35lbs)
15 d-ball slams (12 lbs)
400m row
10 kb swings (35lbs)
10 d-ball slams (12 lbs)
400m row
5 kb swings (35lbs)
5 d-ball slams (12 lbs)
time: 15:54

Last time I did this workout I did it with an extra and might I add unneeded row. My time was 21:03 I believe so I am pretty happy about the time I got this week! Looking forward to the next workout!!

20 minutes of HELL!

Overhead lunge

Love the look on my face during the snatches:)

Warm up 2 rounds: 15 dislocates, 15 o-head squats with pvc, 15 glut-ham sit ups, 15 asst. ring dips, samson stretch 

plus 2 min jump rope, 15 kipping pull ups

Work Out 

Rounds in 20 Minutes

20 dumbbell snatches (10 each arm)

10 Over head lunges (5 each leg)

13 rounds + 10 snatches

SUCK SUCK SUCK

Deadlift

Warm up 2 rds

15 dislocates

15 o-head squats

15 asst. ring dips

15 sit ups

run 400m

Deadlift 5, 5, 3,3,1

ME 177lbs.

Get-ups 25 lbs

ME row 1:51.9

Friday and Saturday

Picture post: Friday

Fractured Fight Gone Bad

3 rounds

1 min on/1 min off

WallBall 12 lbs

Sumo Deadlift high pulls - 42 lbs

Box Jumps

PushPress

Row for K

Total: 356

Saturday

10 to 1

Knees to Elbows

Heavy KB swings 44 lbs.

Time 6:57

Please keep our firefighters in your prayers, I believe that the fire is almost out but at least 66 homes have been lost.

Toooooo Sore=Play Day

Smoke filling the sky from all of the fires we have had here. 

Erik playing on the rings.