fitness catch up

working on my overhead squat. this was 95 pounds that i got for a few reps for 5 sets or so....

practicing my handstand push range of motion. i need to get a shorter ball and work on my hollow position. i'm not yet at a full range of motion, so i'm working in increments.

BACK SQUAT--here are my 2 reps at 190. very close to my goal of 200 pounds. be sure to check out my coach's youtube channel for lots of other videos....



some of my favorite workouts that i have done recently:

5 rounds of 400m run and 15 pushups--running has always been hard for me. this was a good workout because the distance isn't too long and i can run without stopping each round. the pushups were like a rest period for me.


8 rounds of 30 second handstand hold (against the wall) and 10 air squats-- i like this one because you can do it at home in less than 10 minutes. it took me just 7 minutes and some change. what a shoulder burner!


10,9,8,7,6,5,4,3,2,1 reps of dumbell swings, push ups and a 200m run-- this workout was done with a partner, only one person is working at a time. the rest time is pretty substantial in the beginning but gets shorter as you go on.


scaled version of the 11.5 Crossfit Open WOD 7 min AMRAP of 5 Power cleans (75#), 7 knees to elbows and 10 wallballs (12#)-- this was so much fun! power cleans are my absolute favorite. i'm pretty sure i got just about 7 rounds on this one.

"i'm a go-getter, i'm a goal setter..."

goals have always been a tough thing for me. i never want to overshoot and let myself down, but then again, i've never been one to go 'easy' on myself either...

i find the timeline of my goals is the hardest part. i tried to keep my goals difficult, but still attainable.

1. deadlift 300 pounds. i currently can lift 230 pounds 8 times (see video below). don't let that come across at all humble... i'm freaking PSYCHED!! i don't care if i can only lift 300 pounds once or twice, i want to be able to lift 300 pounds off the ground and put it back down with good form.



2. ONE freaking, measly pull up! this is by far THE most frustrating thing to me. i'm not sure why it is taking me over a year and a half but it has. i mean, i've definitely come a long way from where i started, but that's not good enough for me! i need my chin over that damn bar!

3. sub 30 minute 5K. i dont think i'm too far off from this, but i haven't tested myself in a while. it could be worse than i think... running has NEVER been a strength of mine. it's not fun for me. i'd love to get to the point where i can actually say i enjoy running, but let's be real here...

4. 2 words: MIRANDA OLDROYD. in a perfect world i'd love to look like her. i feel like she is the perfect mix of badass and femininity. seriously, google her! but what this really gets down to is a lower body fat %. now i dont know what miranda's BF% is, but based on her height and weight of 5'6 and 140 pounds, i know i have some work to do. i'm 2 inches taller and 20 pounds heavier... i think a good goal is 19%.



5. 200 pound back squat. i'm almost there. again, just one rep would be killer, but i wouldn't hate 2 or 3...

i think it's very important to always have and reaccess goals. otherwise, what are you doing here?? what are you working towards??

"A goal properly set is halfway reached." - Abraham Lincoln

lunch dates, squats and stir frys oh my!

i had a wonderful surprise date lunch with my mother, sister-in-law and handsome 11 month old nephew. we decided on the cheesecake factory. what a menu! i ended up choosing the chicken tostada salad. i should have known something was up when i asked for a lunch portion and she told me they didn't have one...

holy cats! i barely even finished a third of it. i thought it was a pretty OK choice, i ate around the beans, had just a couple bites of the corn tostada, and loaded up on the chicken. it was lightly dressed in an avocado dressing. i didn't even end up eating for the rest of the day...


we did heavy squats last night. on my top set i squatted 155 (?) 11 times. yeah, i was shocked too. sometimes i don't know where it comes from. i've really got in tune with my breathing when i'm lifting. just when i think i can't get another rep in, i take the biggest breath i can, hold it, and squat. amazing.

umm i squatted this eleven times....????

i came home to an amazing meal AND a clean kitchen. george whipped up a (paleo) beef and broccoli stir fry. i couldn't be prouder.

"ask Old Santa for a squat rack..."

my crossfit inspiration: miranda oldroyd

heavy squats and bench presses were on the menu wednesday night... here are our results:

Squat

Annie-70-90-115@6-105@7

Kerri-85-115-145@6-130@7

Matt-145-195-245@9-220@7

Mark-205-275-345@5-310@6

Bench

Annie-45-60-75@10-70@11

Kerri-50-70-85@8-75@8

Matt-125-170-210@6-190@7

Mark-155-210-260@4-235@5

this was followed by a met-con of wall-balls, push ups, and suicide sprints: 21-15-9. try doing pushups after heavy benches... nearly impossible!