1. Extreme updatttteee

    So excited! Hit a new PR this week and bettered my Diane time and went up 10# in weight for it too.

    4/8/12
    Strength
    Back Squats 5 x 3 @ 105#

    WOD
    400m run
    10 should press @ 65#
    15 front squats @ 65#
    20 Push Press @ 65#
    25 Back Squats @ 65#
    400m run
    Time: 13:50


    4/9/13
    Strength
    Deadlifts
    2 @ 145#
    2@ 155 #
    2 @ 165#
    2 @ 175#
    2 @ 185# PR

    WOD
    Diane    21-15-9
    Deadlifts @ 125#
    HSPU - mod on box
    Time: 7:56 ( :38 faster than my last time and 10# heavier)


    4/10/13
    Strength
    Every 45 seconds for 12 minutes
    1 hang squat snatch @ 75% - 45#

    WOD
    10 min AMRAP:
    20 bfsu
    16 kb snatches (8 ea. arm) @ 20 #
    10 burpees
    Reps: 178 I’m also very excited for today because we’re working on some skills. I’m going to work on my pull up and hopefully be able to kip today. However, the WOD looks like compelte death.

  2. Death by lower back

    My lower back was acting up again today. What a pain. It hurt so much.I really need to go see a chiropractor STAT. My time was terrible because of it. It felt like it just tightened up and froze.What a terrible feeling. Well here’s today’s WOD


    4/5/13
    StrengthBack Squats
    5 x 3 @ 100#

    WOD
    5 RTF
    12 R-Arm KBS @ 25#
    12 L-Arm KBS @ 25#
    12 Goblet Squats @ 25#
    200m run
    Time: 19:00


    My back was hurting so much. I had initially started with 35# kb but it was too much on my back. Ugh. It still kinda hurts. Rolling it out helped a lot, but still. 

  3. UGH

    Last week was terrible. I think I only trained one day. This week I’m going back today. No more partying on the weekends until SCG. It fucks up my mindset and schedule. I’m also starting to keep things in a notebook instead of here. Its just easier for me to update. I’ll update with wods sometimes here, but not as much as I used to. PR’s you’ll hear about though :) 

  4. Lazy weekend again

    Late update once more. 

    6/8/12
    Conditioning
    7 Bear Complex @ 35#
    3 30 sec. handstand hold
    5 Bear Complex @ 50
    3 30 sec. handstand hold
    3 Bear Complex @ 60#
    3 30 sec. handstand hold
    Time: 14:26


    6/9/12
    3 rounds for time:
    15 ring dips (did just dips)
    20 kb snatches @ 20#
    30 Jumping Squats @ 25#
    Time: 22:36

  5. 72 days!

    ladies, gents, and those in between. Time for my update of the day. Switched out my rest days. Instead of today, it was yesterday. I had my cousin’s high school graduation. It’s crazy how time passes. I was so emotional. Never thought I would be. Here we are looking super fly :) 

    image

    Anddddd I have a new PR for back squat. It was always there, just never attempted it. Below is Tuesday:

    Strength
    Back Squat
    1x8 @ 50#
    1x5 @ 55#
    1x3 @ 65#
    1x3 @ 75#
    It was supposed to be off of your 3 rep max, but honestly, that was too light, so I just uped the weight. The 75 was still a bit light for me.

    Conditioning
    Diane
    21-15-9:
    Deadlifts @ 115#
    HSPU w/ 3 ab mats
    Time: 9:48
    I like my time a lot, especially since this weight i had to do in sets of about 5s and then rest. It wasn’t too heavy, but I haven’t deadlifted heavy in a while so it felt good.

  6. NEW PRs!

    I’m really loving this Outlaw Program. 2 new PRs yesterday. C&J 85, and box jump 24”. YYEEEHAWWW! :)

    BB Gymnastics
    20 minutes to establish a 1RM Clean & Jerk. :)

    Conditioning
    Testing Day
    1-Max Height Box Jump - 24”
    2-Max Pullups - 5
    3-Max Distance Handstand Walk - LOL
    4-Run 400m - 2:26
    Row 500m - 2:22

    I then did a version of the WOD at the box :)



    Down Nemo Down!
    2 Rounds for time:
    200m run
    80 Singles
    20OH reverse lunges w/ PVC pipe
    10 squat jumps
    Time: 9:55

  7. Delayed

    Totally have delayed posts. Last week was nuts. But here’s the update on my training and this Outlaw program.

    Wednesday
    BB Gymnastics
    20 minutes to establish a 1RM 3 position snatch
    55# for all 3 movements, but I did 65# from the floor. :D

    Conditioning30 Muscle-ups for time
    I can’t do muscle-ups at the moment so i did 10pullups and 10 dips. 3 rounds. not for time.

    I then did a version of the WOD at the box:

    “Body Cry”
    2 rounds for time:
    400m run
    25 air squats
    15 handstand pushups
    Time: 12:47


    Thursday
    It was rest day for the Outlaw Program, but I was itching to WOD so I went over to SD. ***This is my intermediate fasting day
    “Run/ROW/Squat DT”
    Buy in: 800m row
    5 rounds: 12 Deadlifts
    9 Hang Power Cleans
    6 Front squats
    Buy out: 800m run
    1st round@ 65#; 2nd round @ 55#; 3rd-5th round @ 35#; Time: 32:56
    I was DEEEEAAAAAADDDD. Between pushing myself so hard earlier in the week and the intermediate fasting, I couldn’t.


    Friday=Rest day



    Saturday
    BB Gymnastics
    20 minutes to establish a 1RM Snatch
    max: 55#
    I was so mad. :( There was also Cindy, but my lower back was acting up all weekend so I took it chill and slow.

  8. Harder, Better, Faster, Stronger

    OH MY BECKY! I love being back, and boy did I go ape shit yesterday. Didn’t go too crazy on the weights. I was testing out to see how my back would do, and we are cleared for take off. Speaking of cleared, I’m 100% cleared for crossfit too…upper back and all. :)

    So yesterday started out with some outlaw wods:

    BB Gymnastics
    8x1 C&J @ 60#(90%)

    Strength
    Back Squat:
    1x8 @ 40#(70%)
    1x8 @ 40#(75%)
    1x5 @ 45#(85%)
    1x5 @ 50#(90%)

    Conditioning
    “Helen”
    3 rounds for time:
    400m run
    21 KBS
    12 pullups
    Time: 17:56

    Then, to add a little kick, I did a version of the wod at The Cube:

    2 rounds for time:
    400m run
    25 air squats
    15 hspu
    Time: 14:08

  9. SCG 2012

    Yeah, thats right, Summer Crush Games people. Im back at it. Starting training today. Hoorah! I’ve got 81 days. Double wods all the way. I’m competing on my own in the scaled division. :) AHHHHH!!!!!! oh my fuck, im super excited. I’ve got the fire back. I’m starting intermediate fasting this week as well. Training will be whatever wod is at the box and then doing what this guy posts. Insane in the membrane stuff. Reqs are as follows:

    • DL: 1 rep - 175#
    • Any Clean: 1 rep - 95#
    • T2B
    • Carry atlas stone. Weight unknown at the moment

    T2B is my weakness, so gotta work on that a lot. The stone thing has me a little intimidated, but I got this.

    Hoorah bitches!

  10. 3 months.

    Doc says I’ll be good in 3 months. I can’t work out for the next 2 weeks though. He thinks I’ll be able to compete. But we’ll see how it goes. I don’t want to strain myself too much either. And I don’t think he got the idea of how much weight I’ve been putting up and need to put up for the competition. But this is a good sign.3 months will be gone in no time. I just can’t go through my tumblr. I’m so happy for everyone here. Working out, eating right, reaching your goals. I just feel alone now :( After these 2 weeks I should be able to do light weights, with lots of reps and do cardio. So thats a plus. But I had been training so hard. I was right there. Every time I’m right there, I get another slap in the face. I’ll be fine. I can overcome this. 

About me

Hey all! Name's Monica. Im 24 and I live in Nashville, TN . This here is my little fitness blog where I will be posting all health and fitness related stuff.I'll be posting my WODs...yeah I'm a Crossfitter....and little extra goodies and what not. I would love some feedback or comments. This road to being fit is a hard one but that doesn't mean we have to go it alone.
Personal Blog

PRs:
DL:5lbs
Push Press: 100lbs
Front Squat: 105lbs
Back Squat: 125lbs
Power Clean: 95lbs
Hanging Squat Cleans: 75lbs
Sumo DL High Pull: 55lbs
Power Snatch: 65lbs
Squat Snatch: 65lbs
OHS: 75lbs
Hang Power Clean: 75lbs
Push Jerk: 65lbs
Clean & Jerk: 90lbs
Split Jerk/Jerk: 75lbs