On a side note I just have to mention how much my daughter is progressing with CrossFit style exercises. She's always been interested and loves to 'workout' with us, but recently she's taken it up a notch. I noticed her practicing handstands the other day. Well, actually, head stands, but she can just get up against the wall without momentum. All core. She can bring her knees down, put them on her elbows and put them back up without falling. I sure as hell can't do that. She also learned how to do inverted ring pull ups by herself. I'm so happy to see that she loves to exercise and is willing practice and get better and stronger. AND she doesn't see it as work, it's fun for her. I hope she continues to feel this way.
Back from the docs, hello augmentin, goodbye acute maxillary sinusitis.
Thursday
breakfast - eggs w/broccoli, turkey, pico.
dinner (will be) - green leaf salad w/chicken, avocado, tomatoes, cucs, hb eggs, possibly bacon bits or pine nuts, rice vinegar/olive oil dressing.
warm:
yes
CFSB C1/W8
Deadlifts
warm: 5x95, 3x115#
work: 5x130, 135, 140#
high rep @110 (18-15-12)
WOD
CF Games 12.2
Puppies:
15 pound Snatch, 30 reps
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps - 65# and most were split snatches
100 pound Snatch, as many reps as possible
75 reps
*notes - Had to lower to 65. First 75#er was UGLY. More of a squat clean into a push press.
yes
CFSB C1/W8
Deadlifts
warm: 5x95, 3x115#
work: 5x130, 135, 140#
high rep @110 (18-15-12)
WOD
CF Games 12.2
Puppies:
15 pound Snatch, 30 reps
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps - 65# and most were split snatches
100 pound Snatch, as many reps as possible
75 reps
*notes - Had to lower to 65. First 75#er was UGLY. More of a squat clean into a push press.
Rest Day
breakfast - oatmeal w/walnuts, pb
lunch - roast beef, grapes, hummus, almonds, banana chips
dinner - salmon w/lemon, capers, almond crusted sweet potato patties, greek yogurt w/cucumbers
Saturday
breakfast - eggs w/beef, spinach, mushrooms
lunch - nothing
dinner - greek tacos, baklavah
warm:
yes
Pack
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20” box
95 pound Push press, 12 reps - 55#
9 Toes-to-bar
Women- 55 pounds/20
8 rounds + 3 box jumps
*notes - killer wod. thought pp's would be my downfall but all unbroken. ttb beat me up. traps were jacked for two days after this workout.
Sunday
breakfast - oatmeal w/flax, bananas, walnuts
lunch - almonds, 2 pieces of cheddar, hard boiled egg, grapes, apple slices, iced green tea
dinner - eggs w/kale, beef, bacon
warm:
yes
CFSB C1/W8
Front Squat
warm: 5x55, 75
work: 5x95, 100, 105#
high rep back squat @95 (20)
6 mile family bike ride
warm: 5x55, 75
work: 5x95, 100, 105#
high rep back squat @95 (20)
6 mile family bike ride
*notes - not feeling good. squats felt really heavy.
Monday
Rest day
breakfast - none
snack - banana chips, almond butter, 2 slices turkey, cranberry, macadamia nut cereal bar
dinner - homemade chicken noodle soup
Tuesday
breakfast - oatmeal w/walnuts, flax
snack - cereal bar, hummus and gluten free pretzels, 2 slices turkey
dinner - marinated flank steak w/roasted green beans and roasted sweet potatoes
Monday
Rest day
breakfast - none
snack - banana chips, almond butter, 2 slices turkey, cranberry, macadamia nut cereal bar
dinner - homemade chicken noodle soup
Tuesday
breakfast - oatmeal w/walnuts, flax
snack - cereal bar, hummus and gluten free pretzels, 2 slices turkey
dinner - marinated flank steak w/roasted green beans and roasted sweet potatoes
warm:
kb swings
good mornings
stretching
squats
CFSB C1/W8
Shoulder Press
warm: 10x16, 5x45
work: 5x50, 55, 60
high rep @45# 12-9-6
Practice:
static ring holds/baby dips
inverted pull ups
muscle ups - progressions, jumping
skin the cats - tucked, but better control
*notes - noticing more controlled core strength. wasn't able to pull legs back up from forward on skin the cats before. legs were tucked, but still felt good. muscle ups still a joke but making progress on the transition stage. still need to jump into though.
kb swings
good mornings
stretching
squats
CFSB C1/W8
Shoulder Press
warm: 10x16, 5x45
work: 5x50, 55, 60
high rep @45# 12-9-6
Practice:
static ring holds/baby dips
inverted pull ups
muscle ups - progressions, jumping
skin the cats - tucked, but better control
*notes - noticing more controlled core strength. wasn't able to pull legs back up from forward on skin the cats before. legs were tucked, but still felt good. muscle ups still a joke but making progress on the transition stage. still need to jump into though.
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