My weights are getting heavy.  Bar is teetering and weights are sliding.... though I did complete all required sets and reps!  Feel like a big girl now that my clean sets are 100lbs! 

Back Squat: 3x5 @137lbs
Press: 3x5 @72lbs
Clean: 5x3 @100lbs

Goal today:  go to bed early!!!!

Really, I am not an idiot, but yet again I messed up on two of only three lifts today.  I am going to blame it on the fact that it was Monday and I went to the gym at 5AM.  I was 1lb over on my bench- I couldn't add the fractional plates correctly... then I was almost 10lbs over on my dead lift. (Coach caught it- both times!)  Really, I can add... I passed math in school...  oh well.  I guarantee next time I will be counting the weights a few times when adding to the bar.

Dead lifts are hard when your hands are torn from 100 pull-ups! 

Back squat: 3x5 @135lbs
Bench press: 3x5 @93lbs
Dead lift: 1x5 @165lbs

Goal today:  nap?

Today was Hero WOD Daniel.  24:56

"Daniel"

For time:

50 Pullups

Run 1/4-mile

65lb/95lb Thrusters, 21 reps

Run 1/2-mile

65lb/95lb Thrusters, 21 reps

Run 1/4-mile

50 Pullups

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

Glad I went, I almost skipped it.  GNO last night.  It was tough, especially the pull-ups.  My hands ripped on the last 30.  They really hurt.  I put New Skin liquid band-aid on it- I think my neighbors heard me scream.  Holy cow that 10 seconds of burning was worse then the WOD.  It literally feels like some one is putting a cigar out on your palms.  Of course Dominick was almost on the floor laughing at me. ( I had to put it on him once and he didn't like it very much) Then my two little ones were trying to figure out what the heck was going on.  I showed Vincent my hands and then he thought it was cool.  He said he was going out to the garage to make his hands hurt too!  He did three ring pull-ups and then climbed the pole.  I love that my kids love the new bar and rings.  It will definitely get good use.  My friends think I am crazy.  They can't figure out why I would do something that would hurt my body like that.  CrossFit isn't for everyone, but it is for me!  As Kate was saying this morning- CF is an individual sport but also a group one, for support and encouragement, but also it is nice to know other people that love it too and not think you are crazy.  It's nice to have other people to relate to and suffer with!!!!

Goal today:  Keep my palms away from anything that will sting them! 

Super excited... finally finished my pull-up bar and ring station in my garage!!! That's a lot of work when you have no clue what the heck you are doing. But I figured it out, plus my husband was kind enough to help me out! My worst fear is that it detaches somehow from wall or ground... First thing I did was one pull-up and then a muscle up! Can't do too many, tomorrow is Hero WOD Daniel. 100 pull-ups total. I am seriously thinking about getting gloves, last time I did 100 pull-ups I ripped my hands really bad! Then they hurt for a week!
Rings

Going to try again today to get my pull-up bar set up. I am going to go to the other Lowes out off of Six Mile. Hope I have better luck there and with the day crew working maybe they will be more helpful!

Back squat: 3x5 @130lbs
Bench press: 3x5 @90lbs
Dead lift: 1x5 @160lbs

Goal today: Pull-up bar and ring set up!

Starting Strength DWOD AMRAP in 15 min of:
Push Press, 5 reps @ 70lbs
Burpee, 7 reps
GHD Sit Up, 9 reps

8rds +7 burpees
Don't know what happened but during today's wod I almost threw-up. I should have had 10 rds or at the very least 9 but when I hit 8 rds my stomach just said to me, that's enough. As I was doing my last couple reps of GHD sit-ups I could feel and hear my coffee sloshing around. I look back on it now and I am mad at myself for quitting. (the last 30 seconds I walked outside because I thought I was going to throw-up) I slowed down on round 8 when I started feeling crappy - I should have just kept going. Next time- I'll throw-up and not quit.

Goal today: eat a lot!

I don't like LOWES! Every time I go there I don't get what I want or need- my new den cabinets came form there and nothing but problems from the design to the install. Tonight I went to get the galvanized pipe cut and threaded to hang a pull-up bar in my garage. The first guy that came to "help" me was an old man and he of course said "We don't do that here." I was like, "Yes you do because of friend of mine got hers here and she told me all about it." He obviously didn't have a clue and just walked away from me when I was telling him again that Lowes DOES do it, I know they do it! Dominick was so embarrassed ! He couldn't believe that I was telling a Lowes man all that. So I just figured the guy was too old and didn't know how to do it, (which he should have said from the start instead of telling me they don't do that there) so I went to customer service to ask for a person who could help me specifically. So customer service called to see who was working and "Chuck" told her he would talk to me but I had to go to isle 30. When I got there I was like "Hi Chuck, can you cut galvanized pipe?" ( he was old too) Mind you he was so busy putting away little pvc pipe fittings that he couldn't even look up at me. He answered me by saying, "I have before" Then he dramatically puts the pvc pipes elbows down and looks at me like I am interrupting him with a big sigh. Like if he doesn't get every last little stupid pipe put away in the next 5 mins he wasn't going to get his pay check. He gave me such an attitude about it, I just told him forget it and walked away. Then of course as I am walking away he was like, wait what do you need? I just kept walking. There is no need for an attitude. When does helping a customer in your department become such a problem? Isn't that his job? I was so mad. I am not sure if I was more mad because I didn't get my bar installed today or they were idiots at Lowes!


Back Squat: 3x5 @130lbs
Press: 3x5 @69lbs
Clean: 5x3 @95lbs

Goal today: go to Publix- need more veggies in meals.

Back squats... again... not my favorite lift but I sure am getting a lot of practice on them! Only 10 more weeks of them 3x a week! My right knee always wants to cave in when I come up. I am sore today from the ring dips yesterday but that means I did good work! Going to order my WL belt today. What an impressive lift today HK! That is awesome!


Back squat: 3x5 @125lbs
Bench press: 3x5 @90lbs
Dead lift: 1x5 @155lbs

Goal today- make sure I buy enough food and drink at Costco to feed 8 growing 14 year olds for Dom's sleepover!!!!!

Today was AMRAP 15 minutes of: [1 rd =] 3rds of 3 ring dips 5 strict pull-ups 7 kettlebell swings @ 20K, then sprint 100-M

Completed 2rds plus 3 ring dips on 2nd set. I did all ring dips unassisted, though some weren't pretty, had to kip pull-ups on round 2. Good workout.

My left foot (heel) is throbbing which isn't a good thing since it is similar to the feeling I had before I ended up in a boot for 6 weeks. I think I put a lot of stress on it during McGhee, (dead lifts and box jumps) then horsing around at the beach Sunday, and power cleans yesterday, they always make it sore. I am hoping with a few days of ice it will feel better.

Goal today: relax and not stress about foot

Today I was able to use the new fractional plates.  So small and cute!  Really when I put them on they were so light that it didn't even register that I was even going up in weight though I was.  My 5rm for press is 70lbs.  My last work sets for press was 65lbs so instead of jumping right up to 70lbs I went to 67lbs.

Back Squat:  125lbs
Press:  67lbs
Clean: 90lbs

Goal today:  eat clean!!!!!!

I don't like rest days that fall in the middle of the week.  Though I know I need it.  I like going to the gym every weekday that I can.  Today was Barbabra and I am bummed I couldn't do it.  I also miss seeing my girls at the gym, feel like I am missing out.  Ah, well.  Be back tomorrow.

Goal today:   rest...................

I am a little sore from the Hero WOD on Saturday, then playing at the beach all day Sunday.  Last minute decide to join the Brod's at Siesta Key for Mother's Day.  We played family baseball, football, keep away, kill the carrier, etc...  My body is tired but still managed to do the strength workout this morning. 

Back Squat:  3x5 @ 120lbs 
Bench Press:  3x5 @ 85lbs
Dead Lift: 1x5 @ 150lbs

Then to Mel's Diner for steak and eggs!



Goal today:  eat enough protein!

"McGhee"
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box




Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Tough WOD- 30 mins.  I was happy that my 14 yr old son, Dominick,  did this workout with me.

Dominick: @155lbs.  13rds + 5 DL's
Me: @155lbs 12rds + 7 p/u's

Day Three: First time eating steak and eggs (together) wasn't as bad as I thought it would be. I was really hungry from the workout. Plus it was around 10:30AM and not real early where the thought of eating that together is gross.


Back squat: 3x5 @115
Bench press: 3x5 @80
Dead lift: 1x5 @145

Goal today: Eat more veggies....

I liked today's workout. Definitely moves I need to work on.

AMRAP 15 mins.
1 HSPU
1 Weighted strict pull-up
1 HSPU
3 Weighted strict pull-ups
1 HSPU
5 Weighted strict pull-ups
____________________________

4 Rds @ 5 lbs (assisted HSPU's- 8 notebooks)

Goal today: eat more protein & avoid sugar!

Day One- I was thankful today was day one because the WOD was horrible.... a lot of wall balls!  My least favorite CF exercise.
I am group B so I started with squats, press, and cleans.

Back Squat: 115
Press: 60
Clean: 80

Goal today-   avoid sugar!