Lucia's Training BLog

Saturday 1/19

Grand Opening of Falls Church Crossfit: 33:22
30 reps of the following….Wall Balls (8# 10ft)/Burpees/25# weighted squats/15# side to side crushers/10# slam balls/hand release push ups/kettle bells swings/toes to bars (20 then switched 10 to needs to elbows)/box jumps/walking lunges

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Monday 1/21

Monday 1/14

Squat
3-3-3-3 (I stayed the same weight this week at 205, because last week I struggled a bit….today definitely felt better on all reps….next week I’ll go up to 210)

4 rounds:  63 (I went probably to heavy, since my # of reps were really low)
1 Minute Power Snatch (115/80) *
1 Minute Wallball (20/14 to 10ft)
1 Minute Rest

* Your hands must come off the bar and you must stand all the way up between reps. No touch and go. Press outs and muscle snatches are not Rxd. These should be good, clean reps each time.

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Tuesday 1/15

Swam

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Wednesday 1/16

Thursday 1/17

Swam (just a little…..laughingly I went to water zumba because I thought it would be a good rest thing…….that was ridiculously horrible….so I left the class and since I was at the gym just swam a few slow laps to loosen up)

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Friday 1/18

1/5/13

We did 3 different WODs

WOD 1:  1min Pullups-Pushups (kneeling)-Situps-Squats

I ended getting 98…..which was lower than the start and finish of last year, but I did pull-ups this time instead of ring rows (last year I had 85 –>111…….so actually I did better than I did the start of last year….which makes me happy and doing pull-ups as well!)

WOD 2:  1RM Clean

I ended up with 145…..this was worse than last year….however my best was 140 until the start of the challenge where I got 155….and then got 165 at the finale…..I remember thinking that it was timing….because it “felt” easier even though it was a heavier weight….I haven’t been able to do the 155 or 165 since then…..so am I happy with 145 not really but it’s still a good weight.

WOD 3:  6minutes

5 Burpees

10 KB Swings (35)

15 Push-Press (35)

I ended up with 119 (this was slightly better than last year as I got 103 –> 115)  I was happy to see I did a little better.

I felt horrible after the first WOD and actually got sick during the lecture…..so with all that said I was happy with Day 1 of the Challenge

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Monday 1/7/13

BS 2-2-2-2………all at 205 (which was pretty hard)

3 Rounds:  Total 142 (55-50-47)

1 minute Burps

1 minute Situps

1 minute KL Swings

1 minute Rest

My abs were hurting pretty bad from saturday and this was pretty much torture!
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Tuesday 1/8/13

I swam and biked

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Wednesday 1/9/13

Jerks 2-2-2-2…….All at 135

21-15-9

Power Clean (95)

Over the Box Jumps (12)

Pull-ups

I did the first round…..then on the 2nd round I felt tingling in my butt lower back and after 3 cleans I stopped…..I finished the rest of the WOD minus the cleans……no time since I didn’t complete the WOD as prescribed

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Thursday 1/10/13

Swam only

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Friday 10/11/13

EMOTM 10 minutes

Dealift (135 snatch deadlift only….I was scared to pull something in my back/butt…..since it tingled a bit when I would bend over to drop the bar during warmups on occasion)

Seated DB Press (30)

3 Rounds:  11:35

15 Alternating DB Snatch (40)

15 Toes to Bars (I did about 8 TTB and realized I wouldn’t finish the WOD in time so I just did knees to chest the remaining 7 and 15 for the 2-3 round)

15 Push Press (65)

1 minute rest

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Saturday 11/12/13

Much needed rest day!

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As of Saturday 1/12/13 I am down 7.2 lbs…..even though weight doesn’t matter!!!  Especially with this body (unfortunately I will always weigh a ton!)