WODs Week July 24th

Well after watching the CF Games, I got all inspired! 

Mon 7/18: 

A.
Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep

Build over the course of the 10 sets to today’s 1-RM.

I hit a sloppy 110#, and failed at 115. Really need to work on my cleans!

B.
“Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs.)
10 Burpees Over the Barbell

4 +2 (I think... didn't write it down. HEAD SLAP!)

Tues 7/19: Off

Wed 7/20: Off

Thurs 7/21: 

A.
Three sets of:
Deadlift x 6-8 reps @ 20X1 155#, 165#, 165#
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps 35# KB
Rest 3 minutes

B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs) - 45 # bar too tired to go heavier. 
25 Toes to Bar - on floor with KB and ankle weights. 
100 Double-Unders - 200 singles with doubles thrown in. 
25 Toes to Bar
25 Thrusters

16:03

Fri 7/22:

Ran 5K - will have to come back with running times. 

Sat 7/23:

20 Min AMRAP

20 Box jumps - 24"

20 HSPU - off box on knees

20 KBS 55#

Did a 1x1 rest with work as it was a partner WOD. 

I got three rounds then did a couple extra box jumps. Of note, I did the rebound jump on the 24" box!

Sun 7/34:

Feeling inspired by the games, so I ran a FAST 5K. 

23:36 so something like 7:36 min miles. 

6 Month PP

Six months! Yippee! She is such a fun baby! I am so blessed that she is so sweet and fun and that she's my last. I have no twinges or oohhhhsss that I'm all done. I WANT to be all done and so I am perfectly happy watching her grow and change and become a little person. No regrets that she is getting older as are my other two. (Obviously) But I don't feel sad that time is moving on. We've had a great six months so far.


Month: 6

Babies Weight:19 lbs 10 oz with her clothes on. No kidding, she is not slowing down!

Babies Habits: We are just transitioning to a 4 hour schedule. So I nurse at 5:45 to 6 then she is up and eats breakfast at 7 then to bed around 7:15. She get's up at 9:30 stays up for about 1.5 hours now, and then back to bed at 11. Up again at 1, eats solids in there, goes back to bed at 2:30 and amazingly, she sleeps all the way to 5 or 5:15. The child is amazing! Then eats solids at 6 and back to bed between 7 and 7:30. She is definitely getting less interested in some of the nursings, so I might get to drop to 4 feedings in the next while. 

My Weight: 152! It is finally starting to happen! I am FINALLY starting to lose the weight! Yippee! It is slow, but now I feel like it is really going to happen. 

Exercise: I did five days a week every week this month. Pretty good, but now it's time to kick it into high gear at least every other week and get six. Crossfit, is wonderful and I LOVE it! I love how I look even with an extra ten pounds and I love how strong I feel. I am super excited too, because Dan finally went to the Doctor to find out what's happening with his GERD and got medication. So now, like four years later, he is starting to feel better and actually able to get back into shape. He's been exercising, but not very vigorously, so now that he is feeling better, he is doing CF again and I have hopes that in a month or two we will be able to start doing partner WODs and stuff. 

Eating: I finally had my "ah ha" moment after watching the Crossfit games and getting inspired to get my act together to reach my goals. I am eating cleanish. Little wheat products, MUCH more protein, especially after working out, and no sugar. Also trying to get veggies in and slow down on the fruit. I did really great the first week, but not as good the second. This being the third, I am bound and determined to get it right, because I WANT THAT BODY!!!! I'M GOING AFTER IT!!!!!GRRRRRRR! :) 

Nursing: Well, it took her six months, but the child finally managed to crack me! GARRRHHH! It doesn't want to go away either! The stinker! But other then that, we are doing great and I still love to have her in bed with me in the morning and getting to see her smiles and sweetness when I first wake up, makes the early rising well worth it. 

Older Kids:Wow. It's all I can say. WOW! We have been having some serious battles with Emma and it doesn't look like it's getting any better any time in the near future. She is a seriously stubborn child. I miss my nice little girl! Everything is a challenge and an argument. (Well, she want's it to be, but i refuse to engage. It's like, stop. This is not a discussion, do what I told you to do!) Anyway, Lord help us! She is so sweet at times and then she shifts back to being this difficult little twerp and I want to pull my hair out! She is really into her babies and dress up and, my Lord is she a stereotypical girl! But I don't comment on it. Let her like what she likes. There is plenty of time for her to develop other interests at likes.
Jack is doing pretty good, though he's had some regressions in falling apart when he get's frustrated. He can also be such a dork to his sister. But, he's also really developing in a lot of ways. The things he comes up with to do are pretty impressive. He makes all kinds of things with boxes or tape and sticks and he is always thinking of ways to do his little inventions. I love it about him so much!

My Measurements:

1 Months PP: Hips: 41 Thighs: 21.25 Belly: 35.5 Waist: 32 Chest: 37

2 Months PP: Hips: 41 Thighs: 21.25 Upper Thigh:23.5 Belly: 35.5 Waist: 31 Chest: 37.5

3 Months PP: Hips: 41 Thighs: 21.50 Upper Thigh: 24 Belly: 34 Waist: 31 Chest: 37

4 Months PP: Hips:41 Thighs: 22 Upper Thigh: 24 Belly:33 Waist: 30 Chest: 37

5 Months PP: Hips:40.5 Thighs:21 Upper Thighs:23.5 Belly:33 Waist: 30.5 Chest:37

6 Months PP: Hips: 39.5 Thighs: 21 Upper Thighs: 23 Belly: 33 Waist: 30 Chest: 37 

Things of Interest: We went to Fbx the other weekend and all the kids did really well. I am sure that there were other things that are interesting that happened, but since it is now the middle of this month, I can't remember. I need to do better at writing down what happens as we go! 

Milestones:  She is getting her first tooth. It's right under the surface. She is able to sit up with a little steadying hand and she can sit up by herself, but she flops her belly on her legs, so it doesn't look all that comfy. She is in the Jumparoo which she LOVES! Jumps all around. 

Pics:

The pics!

WOD's week ending July 17

Mon: 11th

A.
Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean

Suggested loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 85, 85

45 - 55 - 65- 95 - 95 - 95 - 95 - 95 - 105 - 105 (the last two were pretty ugly and couldn't clean it properly. Need WORK on CLEANS!!!!)

B.
Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 8 reps @ 70-75% of 1-RM - Did Front squat because no rack. 

95#

C.
“Helen”Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

10:41 unbroken KBS, unassisted pull ups. 

Tues 12th : 

Ran 3 miles

Wed13th : off

Thurs 14th : 

Ran 1.25 miles

A.
Four sets of:
Bent-Over Barbell Row x 6-8 reps @ 2111 - did dumbbell rows b/c I didnt' read it right... 35#
Rest 60 seconds
L-Sit x 30-60 second hold - 30 sec hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds

B.
Five rounds for time of:
10 Pull-Ups
20 Wall Ball Shots

8:13 - was going all out to get done to swim. 

Fri 15th - 

Ran a 5K in 80 degrees ......25:56

Sat: Off

Sun: 

With a continuous running clock, perform the following:
0:00 – 1000 Meter Row - 1 min remaining 
5:00 – 75 Shoulder to Overhead (115/75 lbs) - 55# 30 sec remaining
10:00 – 20/15 Muscle-Ups or 30 Strict Pull-Ups - pull ups - 15 strict w/ black band - 15 kipping. - 2 Min remaining
15:00 – 75 Wall Ball Shots (20/14 lbs) - 15 Sec remaining 
20:00 – 75 Box Jump Overs (24″/20″) - 24" box - Went over by 50 sec.... .miscalculated the clock.... 
25:00 – 800 Meter Run 30 sec remaning.

Week Ending July 10

Mon 4th - 
Ran 4 miles - 33:11

Tues 7th - 

Ran 3 miles

Wed: Off

Thurs: 

A.
Take 15 minutes to build to a heavy Jerk or Snatch Balance – choose based on which you feel needs more work - Snatch balance, used 65#. 

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar - on floor w/ ankle weights
14 Wall Ball Shots - 10# ball

6 Rounds +TTB & 4 WB

Fri: Ran 3 Miles

Sat: Off

Sun: 

A.
Four sets of:
Dumbbell or Barbell Bench Press x 8-10 reps @ 20X1 - * Reps @ 85

Rest 45 seconds

Supine Ring Rows x 8-10 reps @ 2111 - did these a bit wrong... oh well. 
Rest 45 seconds
Single-Leg Hip Bridge x 8-10 reps each leg @ 30X1 
Rest 45 seconds

8 reps on all. 

B.
Four rounds for time of:
Run 400 Meters
15 Push Presses - 55#

11:57 

WOD's Week Ending July 3

Mon 27th -

A.
Every 3 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 4 reps @ 50-60%  - 95
*Set 2 – 4 reps @ 60-65% - 115
*Set 3 – 3 reps @ 65-70% - 135
*Set 4 – 3 reps @ 70-75% - 145
*Set 5 – 2 reps @ 75-80% - 155
*Set 6 – 2 reps @ 80-85% - 165
*Set 7 – 1 rep @ 85-90% - 185
*Set 8 – Test 5-RM - 185

Then tested 1RM - 200#!!!!! Wooot! First Crossfit goal REACHED!

B.
For time:
Row 1000 Meters
40 Chest-to-Bar Pull-Ups - almost CTB w/ Purple band - Kipping
30 Strict Handstand Push-Ups - on knees 24" box 

Tues 28th - 

Ran 4 miles I think....

Wed: off

Thurs: in FBX

Fri 1st - A.

Every 2 minutes, for 18 minutes (3 sets each):
Station 1 – Front Squat x 6 reps @ 32X1 ( 95# - 1 105# - 2) 
Station 2 – 45 Second Side Plank each side – rest 15 seconds between sides
Station 3 – Banded Hip Bridges x 25 reps

B.
Every 4 minutes, for 12 minutes (3 sets), for times:
10 Strict Pull-Ups
20 Kettlebell Swings - 35#

40 Air Squats

1. 3:55

2. 3:49

3. 4:15

Sat 2nd - 

A.
For time:
Run 1200 Meters
40 Alternating Dumbbell Snatches (55/35 lbs) 30#
40 Toes to Bar w/ ankle weights on floor - thanks Ben...Run 800 Meters
20 Alternating Dumbbell Snatches
20 Toes to Bar
Run 400 Meters
10 Alternating Dumbbell Snatches
10 Toes to Bar

B.
Two sets of:
Landmine Rows x 6-8 reps

Rest as needed

Sun 3rd - 

A.
Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges 35# KB each hand

B.

Every minute, on the minute, for 15 minutes:
Minute 1 – Dumbbell Shoulder Press x 8 reps @ 21X1 - 
Minute 2 – Supine Chinese Plank x 30-45 seconds
Minute 3 – Bent-Over Barbell Row x 6 reps @ 21X1

C.
For time:
40/30 Calories of Assault Bike or Rowing - Rowing
30 Dumbbell Thrusters - started w/ 65 - dropped to 55 after 10 reps. - Did barbell thrusters... just noticed it was supposed to be DB.....
20 Box Jump-Overs - 24" box

5 Months

It's been five months since I had this beautiful little girly. In the middle of the winter, it felt like this would never happen. But it has! And now, she sleeps well, eats well, is pretty much happy 95% of the time and is the sweetest. So thankful for her and my other two. It's a delight to not have to dread going through that process again! I have been somewhat discouraged about the whole weight loss, getting my body back thing. Not because I'm not making any progress or worse, losing ground. But because I'm still waiting. Waiting for my body to let go of the fat. It sucks. But my body doesn't let go until around 7 months. And even then, it's not a fire sale. It takes time, but at least it starts. I am thoroughly SICK of all my fat clothes and I'm ready for my nice size 6 stuff. It's still packed in a tub in Jack's room. I am SICK of the tubs in Jack's room, so I think I'm going to go through all of it and get rid of the stuff I know I won't wear anymore and maybe stick the rest in my drawers, or if that is too depressing, back into storage.

5 Months: 


Babies Weight: 18 lbs! She is going from strength to strength. 

Babies Habits:  She is still on a three hour schedule, but she is definitely on the edge of needing a revamp and going to a 3.5 - 4 hr. It's just such a pain to figure it all out. She also sometimes wakes up really early, so I didn't want to drop a feed until that stopped. So she wakes up usually, at 6, then eats food at 7, then to bed at 7:15, wakes up around 9, then 12, then 3, then 6 ish, though it's usually more like 5:45 because I have to leave work or get to dinner. Then food at 6:30 or 7 and nurse and to bed between 8 and 8:30.
This kid is a MAJOR grunter! STILL! She growls and grunts all the time. Especially when she's tired and it's time for bed. It's like she's trying to scare off the sleepiness. So cute! She is such a happy girl too. She moves her little feet around when she's excited and she loves when I talk to her. Big huge smiles and coos. It's definitely heart warming. 

Nursing: It was great, but truth to tell, it hurt again for about a week. I think I might have had a touch of an infection. Who knows. And she also cracked me..... WHY? I remember that this happened with Emma around this same time, so maybe it's something to do with them getting stronger around this time. Who knows.

Milestones: She is getting really good at sitting up. She can't do it unassisted yet, but definitely making progress. She slowed down on the rolling, since she's developing other skills and I'm lazy about laying her on the floor for belly time, but she'll be fine. :) We started her on solids a week or two ago. I was tired of her waking at 4 - 5 starving, so the oatmeal came out. It's such a pain, but oh well. I'll be feeding her for a LOOOONNNNGGGGG time, so get over it. She is also liking the Johnny Jump up which is pretty cute. She likes to be up and looking around. It's great to see her getting more aware of everyone.

Older Kids: Jackson learned to pump on the swing. He was really stoked. He was outside by himself and he just figured it out. We've tried to show him a bunch but for some reason this one time something clicked and he was able to do it. He's been fighting with Emma a ton, and we are just asking God for help knowing how the heck to deal with it. Emma is such a drama queen, that it wares me down. I am also really praying about answers to help her. She falls apart over the slightest thing and it just needs to stop. I was thinking about her one night and realized that though I made a major effort to spend alone time with Jack, I had not made that effort with her. I told her I would the other day and she couldn't stop talking about it until we did it. It's difficult because she still naps and I have to feed Juliet so much still, but I am making a concerted effort to get her one on one, non drama time.

My Weight: 154 It keep fluctuating though, but whatever. I was hoping I would get to 153, because then I would REALLY have lost 1 lb. But nope. It was not to be. 

Exercise: It's going really well. I think I got five days every week but one. One of those, that I had every intension of doing so, but it just didn't work out. I'm really getting into Crossfit and the more I do it, the more I like it. I am starting at the beginning and really focusing on getting strong enough before I try using the energy saving variations. (Kipping). I am seeing good things happen. I'm just not losing any weight... blahh... Be patient Janelle. I did run a "5K" a couple of weeks ago and did really well. I was running a 7:43 min pace and that's great for hauling around an extra 15#s. I finished 5th overall and the 1st woman. Of course, there were like 15 people running and 50 walking/jogging, so it wasn't like the competition was stiff. I am determined to get to 6 days a week by next month and hopefully see more progress. I am also needing to add some more running in, but haven't had too much extra time to do it in..... it will happen eventually.

Eating: Not great. I haven't bothered too much about it until this last week. Now I am on the straight and narrow... maybe.. :)

My Measurements:
1 Months PP: Hips: 41 Thighs: 21.25 Belly: 35.5 Waist: 32 Chest: 37

2 Months PP: Hips: 41 Thighs: 21.25 Upper Thigh:23.5 Belly: 35.5 Waist: 31 Chest: 37.5

3 Months PP: Hips: 41 Thighs: 21.50 Upper Thigh: 24 Belly: 34 Waist: 31 Chest: 37

4 Months PP: Hips:41 Thighs: 22 Upper Thigh: 24 Belly:33 Waist: 30 Chest: 37

5 Months PP: Hips:40.5 Thighs:21 Upper Thighs:23.5 Belly:33 Waist: 30.5 Chest:37

Things of Interest:


Pictures: 

WOD's Ending June 26

Mon - 6/20

A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps) - 3 to 1 Bench dips and strict pull ups. 
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters - Handstand wall runs. 
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
45-60 seconds of L-Sit or L-Sit Progression with Boxes - 45 sec

B.
Every 3 minutes, for 15 minutes (5 sets):
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)

A.

1. 3 - 10 - 40 

2. 3 - 10 - 45

3. 3 - 10 - 45

B. 

1. 2:25

2. 2:20

3. 2:20

4. 2:19

5. 2:25

Tues - Off

Wed - Off

Thurs. - 6/23

A.
Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
21 Kettlebell Swings
7 Strict Pull-Ups

Did 12 Strict for the first two  rounds. 

1. 2:26

2. 2:26

3. 2:31

4. 2:29

5. 2:27

B.
Hawaiian Squats x 8-10 reps per side
Hollow Body Hold/Rocks x 45-60 seconds

Fri - 6 - 24

Run 5 K  - 24:54

Sat - 6/25

4.72 Km - 22:19 

(Supposed to be 5K) Crowley Race

1st woman 

5th Person

Sun 6-26

A.
Four sets of:
Seated Overhead Press with Dumbbells x 10-12 reps @ 2011 -  20#'s
Rest 45-60 seconds
Strict Supinated-Grip Pull-Ups x 8-10 reps - Blue band assist
Rest 45-60 seconds
Bent-Over Barbell Rows x 6-8 reps - 65#
Rest 45-60 seconds
Band Pull-Aparts x 20 reps @ 2011 - Red band
Rest 45-60 seconds

B.
Complete as many reps as possible in 10 minutes of:
Row 1000 Meters
Dumbbell Man-Makers x Max Reps
(Push-Up, Power Clean, Push Press)

27 Reps 15# DB