Friday, 6.29.12

Today was a rest day from the gym because my husband and I started moving our stuff to Galt at 7:00am. I was literally on my feet ALL day long, and now they are swollen! We cleaned out one room at my husbands parent's house (where we are staying a few months) and it took 5 hours! So I would say that I did have a workout today even though it did not involve going to crossfit. There will be more packing, cleaning, and unpacking for the next week or so, which is tiring and very hard work. I will try to make it for "Filthy Fifties" tomorrow if I can wake up.

Thursday, 6.28.12

Pre-Warm Up: 1.5 mile run, 400m walk

Warm Up: 1100m Row, 10 Wall Balls

Strength: I did some pull ups......maybe 10 at the most. I really was just not there today. Feeling tired and heavy. I only did one rep with 5lbs extra on me and the other reps I did with just body weight (1 or 2 at a time). Then I did some warm up thrusters. Can you tell I am getting a little lazy with my workouts lately?

Conditioning: "Fran"- Reps of 21, 15, 9 of:
-Thrusters @ 65lbs
-Pull Ups

7:15 rx'd

This was 3 seconds better than my fran time 3 months ago. The thrusters were easy for me, even though I had to break them up because I couldnt breathe, but the pull ups just sucked! I had a few sets of 4, but most were sets of 3, so I took way more breaks than I wanted to. When I am not pregnant, I fully expect to do this workout in 4-5 minutes because that is how easy it feels, but I just couldn't get the pull ups with my extra 25lbs of weight. My best time was when I was 6 weeks pregnant, which I got 6:08. I will demolish this time after this baby comes out.

After: 1000m Row

Wednesday, 6.27.12

Conditioning:
-2 mile run in 17-18 minutes (wanted to do 5k, but wasnt feeling it. Too heavy and had to pee.)
-1 mile row in 8-9 minutes

Warm-Up: 2 rounds of: 7 pull ups, 7 KB swings (44lbs), 20 double unders

Strength: Thrusters

35x5, 65x5, 85x3, 100x1, 115x1, 125x1, 130x1 (PR!), 135x1 (fail)

I did 20 double unders in between each set of thrusters (160 double unders total, 200 for daily total). I wanted to set a new PR for thrusters since I havent done them in a while, but 5 pounds higher was the best I could do. I feel pulling with thrusters after I come up from the squat and into the push press part. We are doing thrusters again on Friday so maybe that day will be a better day for me.

Tuesday, 6.26.12

Warm Up: 1100m Row. 10 minutes of talking to Brad, which pretty much cancelled out the row because I was no longer warm.

Strength: Inverted Bench Press

35x5, 55x5, 65x5, 75x5, 85x5, 90x3, 95x1, 100x1 (fail, started to feel pulling)

This bench press day was not a great one for me probably because I wasnt warmed up, but also because I felt pulling from the inverted position.  I decided to stop after my first try at 100.

Conditioning: Quality Rounds of-
-3 shoulder presses at 70lbs
-10 sit ups
-10 Hip Extentions
-10 Air squats
-10 Double unders

10 Rounds (minus 2 rounds of sit ups and hip extentions because I felt pulling)

Today was a slower day becasue of the total yesterday. Probably good that I didnt go all out today because I need to slow down anyway. This was a good recovery workout that kept me moving but didnt kill me or make me out of breathe.

Monday, 6.25.12 (31 Weeks Preg.)

Baby weighs 3.5lbs (which means my kid weighs 4lbs), or as much as 4 naval oranges. He is 16 inches long!

Pre-Warm Up: 2 mile jog

Warm Up: some squats and some banded pull aparts....I basically just wanted to get the total started and over with.

Strength: Crossfit Total. 3 attempts to find 1RM in each of these lifts:
-Back Squat
-Shoulder Press
-Deadlift

BS: 200, 215 (PR), 220 (+15 PR from last total!!)
SP: 101 (PR), 103 (PR), 105 (+5lb PR from last 1RM attempt, +12lb PR from last total!!)
DL: 285, 307 (PR), 315 (+15lb PR from last 1RM attempt, +39lb PR from last total!!)
Total= 640 (+69lbs PR from last total (571)!!)

Considering I wasnt even planning on totaling today, I am very happy with my lifts! I decided to just try and I would drop the bar if I felt any pain or pulling. Well, I never felt any pain or pulling! I definitly could have gone higher in my back squat, but I could tell I was having to rely too much on my core and stomach to help me on the 220, so I decided to just stop there before I pulled something. The shoulder press felt easy at 103 and then a lot more difficult at 105 (it was about a 10-15 second fight!). The deadlift was pretty hard, and I had to kind of "kip" it up, but Brad said my form still looked good and my back was straight. So this time will definitely by my last total for a while, I promise!

Saturday, 6.23.12

Warm Up: 500m Row. 16 Sotts Press, 8 PVC pass throughs, 8 ring rows, 5 thrusters (65lbs)

Conditioning: "Daniel"
- 50 Pull Ups
- 400m Run
- 21 Thrusters (95/65#)
- 800m Run
- 21 Thrusters (95/65#)
- 400m Run
- 50 Pull Ups

23:56 rx'd

This was a good workout, but the pull ups just sucked. I did a lot of sets of 5, but eventually I was down to 3 every time. The thrusters were easy to me! It has been a long time since I have done thrusters.1

Friday, 6.22.12

Pre-Warm Up: 1.5 mile run/jog

Warm Up: 1100m Row. 4 Rounds of: 5 pull ups, 5 overhead squats (35lb bar), 5 hang power cleans (35lb bar), 5 push ups

Strength:  5-5-5-5-5 Hang Power Cleans

55x5, 70x5, 80x5, 90x5, 100x5, 110x5, 120x5

Conditioning: "Annie"
50-40-30-20-10 Reps of:
- Double Unders
- Sit Ups

9:?? rx'd

I didnt keep official time because I didnt want to go for time. I sometimes feel pulling when I do sit ups, so I did my sit ups very slow and controlled, but unbroken. When I finished, I looked at regular clock and it was between 9-10 minutes from when I started.

Thursday, 6.21.12

Warm Up: 1100m Row. 50 Wall Balls.

Strength: Back Squat 2-2-2-2-2.

35x5, 65x5, 90x5, 110x4, 145x2, 155x2, 165x2, 175x2, 185x2, 195x2 (PR)

Squatting felt a lot easier today! My 2RM pr felt easy, but I didnt want to try to go higher today. I am working on squatting just to the below parallel level and not going all the way down. I can tell that I will be able to do a lot more weight by squatting this way.

Conditioning: 15-12-9-6-3 Reps of:
- Kettlebell Swings- heaviest possible
- Handstand Push Ups

9:5? with 44lb KB and 65lb shoulder press instead of HSPU

I couldnt see my official time right when I stopped. I also had to deal with Carter for about 30-45 seconds because he was crying in the play room, so that added to my final time. I feel like the 44lb kettlebell is way too easy, but I am not going to go higher during my pregnancy because I am afraid of over-extending my hips and pulling something. Before I got pregnant I would use the 53lb KB, but I will probably stay at the 44lb KB for my whole pregnancy.

Extra Work: 1100m Row. Then and hour of yard work lifting heavy rocks and pavers! Yes, I am counting this as a workout.

Wednesday, 6.20.12

Warm Up: None

Strength: None

Conditioning: 3 rounds of:
-800m Run
-100 Double Dunders

Didnt time it, but it took somewhere around 23-25 minutes. I did this workout at my house, so the 800m was not correct. One time around my block is about 6/10 of a mile, so the run was a little longer. And the double unders were not easy today because I felt very heavy and the cement kept making the jump rope bounce too much, which made me mess up a lot.

After: 50 Push Ups (again, I am feeling super super heavy and these push ups were not easy to do).

We are now going to go play at Lagoon Valley, so that will add a few miles of walking to my workout for the day. And later we get to have a 3D ultrasound to see what the baby looks like!

Tuesday, 6.19.12

Pre-Warm Up: a little under 1.75 mile walk with Carter

Warm Up: 1100m Row. Wrist stretches, 8 front squats, 8 toes to bar, 5 power cleans, burgener warm up with 35lb bar

Strength: Power Clean 1-1-1-1-1-1

65x5, 85x3, 105x2, 115x1, 125x1, 135x1, 150x1 (failed twice), 145x1 (PR!!), 150x1 (fail for power clean but did a nice full clean!)

Conditioning: For Time
4 Rounds of:
- 10 Clean (95/65#)
- 15 Box Jump (24/20")
- 400m Run

16:33 rx'd

This workout was a good one! The box jumps were the hardest for me because I felt very heavy trying to jump to the top of the box. The cleans probably made it more difficult too. I felt pretty good on the runs today. I think 2:20ish was my longest 400m run (on the last run).

Monday, 6.18.12 (30 Weeks Preg.)

Baby is almost 16 inches long and weighs 3 pounds, which is apparently the same weight as this cabbage! Seriously though, this kid has gotta be almost 4 pounds. I am SO HEAVY!

Conditioning: 47 minutes on the eliptical with on "random"= 6 miles (on level 8 for the cool down, 10 for most the time, and 15 for one minute every 4 minutes)

So I am missing my favorite time of the day again (crossfit time) because I have to drive my husband to doctor appointments. He is getting contacts this morning and his eyes will be dialated, which means he can't drive. We have to go all the way to Roseville again! So I got up at 5:45am just so I could go do this workout on the eliptical. It SUCKED, and I was SO bored, but at least it is something.

Strength: Push Presses

-5x10 at 60lbs (50 total)

-5x10 at 70lbs (50 total)

100 total push presses done today

So I have got to find some better ideas for what to do when I go to a gym that is not crossfit because I feel like I cam starting to do the same things with the equipment they have there!

Saturday, 6.16.12

Warm Up: 500m Row, 14 pull ups. 14 sit ups, 7 wall balls, 7 push ups

Conditioning: Team "Murph". Partner up!
- 1 mile Run
- 100 Pull Ups
- 200 Push Ups
- 300 Squats
- 1 mile Run
43:06

My first mile was 8:28!! Not bad for almost 30 weeks pregnant. I partnered up with Molly and I did about 65 of the pull ups, half the push ups (half of them were real push ups, half were knee push ups becaue I could feel pulling), and 170ish of the squats. My last mile took about 11minutes because I had to walk some because It was way to hot and I was getting out of breath.

Friday, 6.15.12

Conditioning: 50 minutes on eliptical= 6.20 miles (on level 8,9, 10, and 11)

Decided to stay away from running and anything that would be pounding on my knee because it hurts today more than it has in a few days. I think I will continue doing the eliptical untill I am better because I don't want just stop working out. The eliptical is low impact on my legs and the rotation will be good for my knee. I may also try biking tomorrow.

Strength: Hang Power Cleans

-5x10 at 60lbs

-5x10 at 70lbs

Total Hang Power Cleans= 100

The weight isnt very high, but doing this many sets of 10 reps get pretty tough, especially by the 7, 8, 9, and 10th round. And I didnt want to go higher in weight because I didnt want to feel it in my knee.

Thursday, 6.14.12

4 miles on treadmil (2 miles running non stop, last two miles were half run/half walk, with a big incline)

Knee still hurts, so I can't do much crossfit stuff that involves squatting and lifting heavy weight.  I feel like I am getting out of crossfit shape already!

Later: 2.5mile walk with Cragen and Carter around Lagoon Valley

Wednesday, 6.13.12

Rest Day. Thought I was going to be able to at least go running today, but Cragen had interviews and ridealongs in Galt today, so I had Carter all day and we forgot the stroller!

Tuesday, 6.12.12

Pre-Warm Up: 2 mile walk with Carter

Warm Up: 1000 Row, 2 rounds of: 8 sit ups, 8 hip extentions, 8 KB swings (44lb), bear crawl

Strength: Push Press

35x5, 65x5, 85x5, 100x5, 115x2, 125x2, 130x1 (fail)

I was trying to get to 130x2 or 135x2, but my knee is still hurting me so I couldnt dip and drive as much as I normally do today. 125 was good enough for me today.

600m Row

Conditioning: For Time:
-1 Mile Run
-30 Push Presses @ 85lbs
-30 Sit Ups

14:58 rx'd

The run took me alot longer than it should have (9:12ish). The first half mile my knee was hurting, but then it got better on the last half mile and I could tell I was picking up the pace. I took my time to catch my breath before I started the push presses because I did not want to overheat after the run since it is SO HOT outside now. Overheating is something I have to watch out for now because if I am hot and short of breath then that means the baby is overheating and not getting enough oxygen.

Monday, 6.11.12 (29 Weeks Preg.)

The baby is now as long as a butternut squash (15inches) and is about 2.5-2.75 pounds.

3.5 mile run, 1 mile walk on incline (4.5 miles total)

I have had a sore and swollen knee all weekend from Friday's workout. I think I twisted it or something. So today I decided to just jog a little bit on the teadmil just to do something. My knee is feeling a little better, but I don't know if I will be doing any squatting with heavy weight any time soon.

Friday, 6.8.12

Pre-Warm Up: 2.5 mile run/walk with Carter

Warm Up: 1100m Row. 4 rounds of: 25 double unders, 8 KB swings (44lbs), 8 overhead walking lunges (25lb plate), 8 push ups

Strength: Weighted Pull ups 3-3-3-3-3-3

bodyweightx3, 5lbsx3, 5lbsx3, bodyweightx3, 5lbsx3, bodyweightx3 (All strict pull ups)

Conditioning: On the minute for 15 min:

- Complete two 1-arm Kettlebell Snatches each arm (heaviest possible)
Then for the remainder of the minute
- Go to an Overhead Kettlebell Squat Position

used 44lb kettlebell

This workout sucked. I was SO hard for me to balance with the kettlebell overhead, especially with my left arm. I am happy to say that I stuck with it the whole 15 minutes though, but I probably took more time on the snatches than the squats. My squat holds were only about 12-20 seconds each time because my arms got so tired and I got so wobbly!

Thursday, 6.7.12

Pre-Warm Up: 2 mile walk/jog with Carter

Warm Up: 1100m Row. 3 rounds of: 25 double unders, 6 ring rows, 6 hip extentions, 6 close grip push ups, 10 wall balls. Then did 25 more double unders to make 100.

Strength: Overhead Squat 1-1-1-1-1-1

35x5, 55x4, 65x3, 80x2, 95x1, 105x1, 120x1, 130x1, 140x1 (PR!!)

My overhead squats felt great today and I was not having trouble balancing at all. I failed once on the 140 because I didnt stay tight enough so I couldnt keep the bar overhead, but the second time it felt pretty easy!

Conditioning: For 20 minutes of Quality, not quantity work:
-5 Chest to bar Pull-ups
-5 Ring dips
-15 Squats

I completed my 10th rounds at 20:19.

For this workout I did regular pull ups, ring dips with red band, and used 35lb bar and did overhead squats. I thought that doing regular air squats was too easy, so I decided to scale up since my overhead squats felt so good today. All of my rounds of 15 OHS were done unbroken. My pullups are getting bad. I did one set of 5 unbroken, but all the others I broke up. My body feels heavy and makes my hands fell like they are going to rip!

Wednesday, 6.6.12

Pre-Warm Up: 2 mile run/ walk with Carter

Warm Up: 1050m Row. 25 double unders, 45lbs statch balance, 25 double unders, 55lbs snatch balance, 25 double unders, 65lb snatch balance, 25 double unders, 75lbs snatch balance, 25 double unders

Strength: Ring Dips - 2 reps on minute for 10:00. Go as deep as possible and try to hold the bottom and top positions for at least 2 seconds. Scale up or down as needed.

Used red band on the rings. Did 5 sets of 10 air squats in between the last 5 rounds of dips. I was also able to do 3 unassisted dips on the parallel bars!

Conditioning: 4 rounds of:
- 10 Ring Rows
- 30 Hollow Rocks
- 400m Run

16:45 with sit ups instead of hollow rocks

Tuesday, 6.5.12

Pre-Warm Up: 1 mile run (a little walking) with Carter

Warm Up: 1100m Row, 100 Double Unders. 2 rounds of: 7 sotts press, 7 push ups, 7 pull ups

Strength: Clean and Jerk

65x3, 85x3, 95x3, 105x2, 115x2, 125x2, 135x1 (PR on push press), 145x1 (PR!), 150x1 (failed twice)

So I realized I was doing power cleans and press all the way up to 135. On 145 I made sure to do a full clean and then the jerk, and I got it! 20 pound PR from the last time I did this, which was like 4 or 5 months ago!

Conditioning:3 Rounds for Time of:
- 6 Clean and Jerks @ 105lbs
- 10 Toes to Bar
- 12 1-Arm KB Snatches @ 44lbs

13:22

I could not string many toes to bar together. I think the most I did was 6, and the rest were sets of 3 and 4 after that. My hands feel like they are going to rip all the time now whenever I hang on the bar because of the extra weight, so I feel like I come off the bar WAY more than I want to for pull ups and toes to bar just because of my hands.

Extra Work: 200 Double Unders

Monday, 6.4,12 (28 Week Preg.)

Baby weighs as much as a chinese cabbage (2.25-2.5 pounds) and is almost 15 inches long

Pre-Warm Up: 1.5 mile run with Carter

Warm Up: 1100m Row. 3 rounds of: 10 wall balls, 10 KB swings (44lbs), 8 push ups

Strength: Shoulder Press 1-1-1-1-1-1-1

35x8, 55x6, 65x5, 75x1, 85x1, 95x1 (plus one push press and one push jerk), 110x1 (just push press and push jerk), 125x1 (just push press and push jerk), 103x1 (shoulder press, fail), 101x1 (shoulder press, fail), 100x1 (shoulder press, fail)

Not a good shoulder press day! I was trying to do some heavier push presses and push jerks to warm me up for a PR over 100 today, but it didnt work and I ended up being too tired to even get 100. But its ok because I just PR'd last week in shoulder press.

Conditioning: Five rounds for time of:
- 25 Push Press (75/35#)
- 50 Double Unders

9:46 at 45lbs

Decided to scale up in the weight because 35 sounded too light to me. I only had to take a few breaks on the push presses but I was able to do many reps at a time. My double unders fell apart at round 3-5 (especially 5) and that really added to my time.

Saturday, 6.2.12

Conditioning: 3.5mile run on treadmil with a 0.5 incline

I did this in a little under 35 minutes, which is a bad time, but it feels a lot harder on the treadmil to me. I ran at a 6.0/6.2 speed the whole time so I didnt get burned out.

Strength: 10 reps every set of:

-Thrusters: 5x10 @ 60lbs (Total= 50 Thrusters)

-Push Press: 1x10 @ 60lbs, 5x10 @ 70lbs (Total= 60 Push Presses)

-Hang Power Cleans: 5x10 @ 70lbs (Total= 50 Hang Power Cleans)

Like last week, today I woke up at 6:30 and decided not to wait around for crossfit and just go to the gym around the corner. I used the short bars they had, but I think I was able to put in some good work. I may have taken longer breaks than needed in between sets, but then again 10 reps every set is a lot to do. I never had to break up any of the sets, which is good, so maybe it was better to have a longer rest time. All this strength work took me about 30 minutes to complete.

Friday, 6.1.12

Pre-Warm Up: 1.5 mile jog without Carter. I felt so much lighter running without the stroller!

Warm Up: 400m Run, 500m Row. 3 rounds of: 20 single unders, 8 barbell rows, 8 back and hip extentions, 8 russian KB swings (53lbs)

Strength: Deadlifts 2-2-2-2-2-2

85x3, 115x3, 155x3, 195x2, 210x2, 225x2, 240x2, 250x2, 260x2

I was origionally going to stop at 250 for my highest (so I can start cutting back and being more careful), but then I realized that it was 6 sets of 2, not 5 sets, so I did another set at 260. Oops!

Conditioning: 5 rounds for time:
- 21 Double Unders
- 15 Sit Ups
- 9 Sumo Deadlift High Pulls (95/65#)

6:01 rx'd

If it werent for 2 rounds of double unders that I messed up on I would have had an unbroken workout and beaten TK. I messed up the third and fifth round on the double unders which added to my time. The SDHPs felt good today. I usually hate those but today they felt easy.