Monday 2/25
Today was one of those defining moments at the gym. I could see that natural progression of this whole process. I could see how all of the different movements work together to build strength and power overall. I felt like a much stronger version of my prior self while completing this workout
Overhead Squat 95/65
Toes to Bar
30 - 20 - 10
Reps of each for time
For my overhead squats I did 45 lbs. and for the toes to bar I did knees to chest. I was definitely able to bring my knees higher up than the last time I did these. It felt amazing to see the improvement in such a short time. I finished in 8:43
Tuesday 2/26
Diane doesn't play around. She is one intimidating, badass chick.
"Diane"
Deadlifts 225/155
Handstand Push-ups
21 - 15 - 9
Reps of each for time
I am nowhere near doing a handstand push-up yet. I can do a push-up and I can do a handstand. I just cannot do a handstand push-up. Therefore, I subbed regular push-ups. For my deadlifts I did 135 lbs. I was pretty proud of this considering I had to do it a total of 45 times and my 1 rep max was 175 a month and a half ago. I can feel the improvement. I finished in 7:09
Wednesday 2/27
Today I didn't make it to the gym. I just felt exhausted when I woke up and decided to listen to my body and take a break. I even woke up before my alarm but I just felt completely drained and exhausted. So I went back to sleep for a couple of hours. I felt remarkable improvement when I woke up. Later in the day,. after a couple of nutritious meals I was feeling back to myself. I did some stretching and then did 100 abmat sit-ups holding a 14 lb. wall ball.
Thursday 2/28
Today was a make-up day and since I didn't go yesterday, I made up that wod.
Front Squat
5, 5, 5
Push Press
5, 5, 5
This means 3 sets of 5 reps, working up to a 5 rep max. My 5 rep max for the front squat was 115 lbs. (I did have one 4 rep set at 125 lb.). I was gripping the bar too tightly and not getting my elbows high enough. This caused a lot of undue strain on my wrists. My wrists were still pretty sore while I did my push presses. Lesson learned. I know what I was doing wrong and I will correct it for next time. My 5 rep max for my push press was 75 lbs. I think I could have gone slightly heavier if my wrists were not sore but probably not by much.
Sunday 3/3
Today my husband and I ran in the Hot Chocolate 5k. It was a huge event with nearly 10,000 runners. It was so well organized and I loved the course. I did not love that we had to get up at 4:30 am but that quickly wore off and I was just excited for the race. I did not get my sub30 5k time yet but I know that it is right around the corner. Today I took a planned cheat day. It was awesome. I ate the foods I have been missing even though it cost me some points in the Whole Life Challenge I am doing. Life is all about balance and it was worth it. Back on point tomorrow!
Although I didn't regret my cheat meal, I did feel rather lethargic. Instead of giving in to this feeling and taking a nap like my stomach was hoping I would, I decided to get out for a nice afternoon walk with my husband. All in all it was a great week.
Overhead Squat 95/65
Toes to Bar
30 - 20 - 10
Reps of each for time
For my overhead squats I did 45 lbs. and for the toes to bar I did knees to chest. I was definitely able to bring my knees higher up than the last time I did these. It felt amazing to see the improvement in such a short time. I finished in 8:43
Diane doesn't play around. She is one intimidating, badass chick.
"Diane"
Deadlifts 225/155
Handstand Push-ups
21 - 15 - 9
Reps of each for time
I am nowhere near doing a handstand push-up yet. I can do a push-up and I can do a handstand. I just cannot do a handstand push-up. Therefore, I subbed regular push-ups. For my deadlifts I did 135 lbs. I was pretty proud of this considering I had to do it a total of 45 times and my 1 rep max was 175 a month and a half ago. I can feel the improvement. I finished in 7:09
Today I didn't make it to the gym. I just felt exhausted when I woke up and decided to listen to my body and take a break. I even woke up before my alarm but I just felt completely drained and exhausted. So I went back to sleep for a couple of hours. I felt remarkable improvement when I woke up. Later in the day,. after a couple of nutritious meals I was feeling back to myself. I did some stretching and then did 100 abmat sit-ups holding a 14 lb. wall ball.
Today was a make-up day and since I didn't go yesterday, I made up that wod.
Front Squat
5, 5, 5
Push Press
5, 5, 5
This means 3 sets of 5 reps, working up to a 5 rep max. My 5 rep max for the front squat was 115 lbs. (I did have one 4 rep set at 125 lb.). I was gripping the bar too tightly and not getting my elbows high enough. This caused a lot of undue strain on my wrists. My wrists were still pretty sore while I did my push presses. Lesson learned. I know what I was doing wrong and I will correct it for next time. My 5 rep max for my push press was 75 lbs. I think I could have gone slightly heavier if my wrists were not sore but probably not by much.
Friday 3/1
This was a humbling workout. It was one of those days where I walked in and thought "oh I got this" Reading it was a lot easier than doing it. I got a humbling 3+27 (which means 3 complete rounds, 10 swings, 15 push-ups and 2 abmat sit-ups)
15 minutes to row 1000m
Then
Complete as many rounds as possible of the following:
10 Kettlebell swings 35lb.
15 Push-ups
20 Abmat Sit-ups
I felt strong on my 35 lb. swings and my abmat sit-ups, but my push-ups still leave much to be desired. While I am not doing them on my knees, my form still needs a lot of work. But I feel myself improving each time I do them and that is all that matters.
Saturday 3/2
Today was the perfect blend of taking care of miscellaneous tasks and relaxing. I spent a good part of the day vegging out on the couch. This is not something I get the opportunity to do very often. This evening I went to a ladies night at my gym (Rainier Crossfit) It was nice to branch out a bit and get to meet some new people. For as social of a person as I am, I can certainly be the wallflower when I am around all new people. I only stayed about halfway through since I have to get up at 4:30 am tomorrow for my race. I didn't get a workout in today so I came home and spent about 15 minutes on the battle ropes. My arms were on fire by the time I was done.
Today my husband and I ran in the Hot Chocolate 5k. It was a huge event with nearly 10,000 runners. It was so well organized and I loved the course. I did not love that we had to get up at 4:30 am but that quickly wore off and I was just excited for the race. I did not get my sub30 5k time yet but I know that it is right around the corner. Today I took a planned cheat day. It was awesome. I ate the foods I have been missing even though it cost me some points in the Whole Life Challenge I am doing. Life is all about balance and it was worth it. Back on point tomorrow!
Although I didn't regret my cheat meal, I did feel rather lethargic. Instead of giving in to this feeling and taking a nap like my stomach was hoping I would, I decided to get out for a nice afternoon walk with my husband. All in all it was a great week.
WEIGH-INS
I am down 5.2 pounds this week. I expected this number after last week. I was completely on point with my fitness and nutrition. I am back to a new low and heading into territory I haven't seen in 7 years. It feels pretty damn good. I do not expect numbers like this every week. To tell you the truth, the number doesn't really matter too much to me. I weigh in once a week for accountability and to make sure I am heading in the right direction. I focus more on how I feel, how my clothes fit and how my body feels. I learned that a long time ago, along with a lot of other important revelations. In fact I wrote a whole post on this very topic a while back. You can read it - HERE
Share your workouts, weight loss and non-scale victories with me!! I'd love to hear them.
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