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