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!