I need to foam roll/lacrosse ball more. I need to self-massage more. I need to put in more effort to recovering better.

My day consisted of packing, biking downtown for coffee with la classe de francais, packing, cruising over to the box, admittedly unashamedly dancing to the new TSwift song… packing… and biking some more. Today was a Fight Gone Bad style workout with max reps per station. I went in wanting to rX everything, of course, work on getting some strict ring dips, and get pumped to try the Airdyne for the first time!
3 rounds, 1:00 per station (18:00 total)
Calorie Airdyne (~22/round)
Step-Ups (1 pood, 18” box) (~14/round)
Double Unders (~50/round)
Calorie Row (~17/round)
Ring Dips (~4 strict/round)
Rest
Total Reps- 101/91/109, 301 reps
The Airdyne was definitely the most brutal station, especially since I really pushed hard on the last round. Ring dips were the most frustrating, since I knew I could only bang out a few, and got a few no reps because I didn’t lockout all the way, and double unders were not that great either since my rope was 3x heavier than normal, and way too long. Step ups were a matter of pacing, and the row was evil but felt good. Altogether, a nice, sweat-inducing workout to close out my day. Can’t wait to sleep in and keep at it tomorrow!
My day consisted of packing, biking downtown for coffee with la classe de francais, packing, cruising over to the box, admittedly unashamedly dancing to the new TSwift song… packing… and biking some more. Today was a Fight Gone Bad style workout with max reps per station. I went in wanting to rX everything, of course, work on getting some strict ring dips, and get pumped to try the Airdyne for the first time!
3 rounds, 1:00 per station (18:00 total)
Calorie Airdyne (~22/round)
Step-Ups (1 pood, 18” box) (~14/round)
Double Unders (~50/round)
Calorie Row (~17/round)
Ring Dips (~4 strict/round)
Rest
Total Reps- 101/91/109, 301 reps
The Airdyne was definitely the most brutal station, especially since I really pushed hard on the last round. Ring dips were the most frustrating, since I knew I could only bang out a few, and got a few no reps because I didn’t lockout all the way, and double unders were not that great either since my rope was 3x heavier than normal, and way too long. Step ups were a matter of pacing, and the row was evil but felt good. Altogether, a nice, sweat-inducing workout to close out my day. Can’t wait to sleep in and keep at it tomorrow!
My day consisted of packing, biking downtown for coffee with la classe de francais, packing, cruising over to the box, admittedly unashamedly dancing to the new TSwift song… packing… and biking some more. Today was a Fight Gone Bad style workout with max reps per station. I went in wanting to rX everything, of course, work on getting some strict ring dips, and get pumped to try the Airdyne for the first time!
3 rounds, 1:00 per station (18:00 total)
Calorie Airdyne (~22/round)
Step-Ups (1 pood, 18” box) (~14/round)
Double Unders (~50/round)
Calorie Row (~17/round)
Ring Dips (~4 strict/round)
Rest
Total Reps- 101/91/109, 301 reps
The Airdyne was definitely the most brutal station, especially since I really pushed hard on the last round. Ring dips were the most frustrating, since I knew I could only bang out a few, and got a few no reps because I didn’t lockout all the way, and double unders were not that great either since my rope was 3x heavier than normal, and way too long. Step ups were a matter of pacing, and the row was evil but felt good. Altogether, a nice, sweat-inducing workout to close out my day. Can’t wait to sleep in and keep at it tomorrow!
My day consisted of packing, biking downtown for coffee with la classe de francais, packing, cruising over to the box, admittedly unashamedly dancing to the new TSwift song… packing… and biking some more. Today was a Fight Gone Bad style workout with max reps per station. I went in wanting to rX everything, of course, work on getting some strict ring dips, and get pumped to try the Airdyne for the first time!
3 rounds, 1:00 per station (18:00 total)
Calorie Airdyne (~22/round)
Step-Ups (1 pood, 18” box) (~14/round)
Double Unders (~50/round)
Calorie Row (~17/round)
Ring Dips (~4 strict/round)
Rest
Total Reps- 101/91/109, 301 reps
The Airdyne was definitely the most brutal station, especially since I really pushed hard on the last round. Ring dips were the most frustrating, since I knew I could only bang out a few, and got a few no reps because I didn’t lockout all the way, and double unders were not that great either since my rope was 3x heavier than normal, and way too long. Step ups were a matter of pacing, and the row was evil but felt good. Altogether, a nice, sweat-inducing workout to close out my day. Can’t wait to sleep in and keep at it tomorrow!
My day consisted of packing, biking downtown for coffee with la classe de francais, packing, cruising over to the box, admittedly unashamedly dancing to the new TSwift song… packing… and biking some more. Today was a Fight Gone Bad style workout with max reps per station. I went in wanting to rX everything, of course, work on getting some strict ring dips, and get pumped to try the Airdyne for the first time!
3 rounds, 1:00 per station (18:00 total)
Calorie Airdyne (~22/round)
Step-Ups (1 pood, 18” box) (~14/round)
Double Unders (~50/round)
Calorie Row (~17/round)
Ring Dips (~4 strict/round)
Rest
Total Reps- 101/91/109, 301 reps
The Airdyne was definitely the most brutal station, especially since I really pushed hard on the last round. Ring dips were the most frustrating, since I knew I could only bang out a few, and got a few no reps because I didn’t lockout all the way, and double unders were not that great either since my rope was 3x heavier than normal, and way too long. Step ups were a matter of pacing, and the row was evil but felt good. Altogether, a nice, sweat-inducing workout to close out my day. Can’t wait to sleep in and keep at it tomorrow!

My day consisted of packing, biking downtown for coffee with la classe de francais, packing, cruising over to the box, admittedly unashamedly dancing to the new TSwift song… packing… and biking some more. Today was a Fight Gone Bad style workout with max reps per station. I went in wanting to rX everything, of course, work on getting some strict ring dips, and get pumped to try the Airdyne for the first time!

3 rounds, 1:00 per station (18:00 total)

  • Calorie Airdyne (~22/round)
  • Step-Ups (1 pood, 18” box) (~14/round)
  • Double Unders (~50/round)
  • Calorie Row (~17/round)
  • Ring Dips (~4 strict/round)
  • Rest

Total Reps- 101/91/109, 301 reps

The Airdyne was definitely the most brutal station, especially since I really pushed hard on the last round. Ring dips were the most frustrating, since I knew I could only bang out a few, and got a few no reps because I didn’t lockout all the way, and double unders were not that great either since my rope was 3x heavier than normal, and way too long. Step ups were a matter of pacing, and the row was evil but felt good. Altogether, a nice, sweat-inducing workout to close out my day. Can’t wait to sleep in and keep at it tomorrow!

"Promote what you love instead of bashing what you hate."

amp-addict:

amp addict

A message from Anonymous
your posts are really long

*cont: why don’t you just post the workout and be done with it?

Hi. I don’t use my blog as a means of recording my workouts and times. I have a calendar/journal thing for that. My posts are sole narcissistic, self-reflection me time. Sometimes I have a lot to say and I want to say it.

Last day of work, last week at the box, and a lot of good food to be enjoyed in the interim. I cooked all weekend, had basic kielbasa and eggs tonight after a mango-avocado salsa for lunch, and am looking forward to whipping up some more nice meals during my mini vacation, the calm before the storm. The next few days are going to be a lot of planning, a lot of last minute errands, and general prep for school, but I’m still happy about seeing friends and family and using my dwindling time home wisely (including family Master Chef Mondays.) And onto the workout side of things…
Strength
Warm-Up: 400 m Run (slow to fast)
2 rounds: 10 Jumping Squats, 20 Sit-Ups, 30 Straight-Arm Jumping Jacks
3RM Chest to Bar Pull-Ups: 8 lb
10:00 AMRAP (5 rounds + 4 Pull-Ups)
3 Strict Presses (rX 75> 65 lb)
5 Push Presses
7 Push Jerks
9 Pull-Ups
Tonight I wanted to focus on overall improvement and giving myself the best chances possible to get stronger in the long run. For the strength portion, I was ecstatic to see I could actually get my chest to the bar without the band this time (versus the last! Jeez!), plus add on 8 lb. Massive improvement! Also the highest lift from the ladies was at least 25 lb. Beast. And then in the workout, I planned my weight according to the limiting factor, the strict press, hoping to get past round 3 without much trouble. Thank goodness I listened to my body in the warm-up and the general buzz among coaches, because I only started failing on my last round, whereas a lot of other people were stuck. I waited 30 seconds, shaking out my shoulders (which became fried in this workout, ah!), and got right back on the bar. One of the best scores of the night, since only a few people rXed it and could only get 3 rounds.Tada. I also hung out with some classic ladies after the WOD to get the scoop on what went down at the coaches’ party (fireball shots/CF L1 staff crashing/teepeeing a bar restroom/really bad dancing?), where Coach D used my mid-WOD form in coach’s eye for a push jerk demo, and Coach J helped me try to improve my butterfly technique. In between the chatter, K also told me- after recounting my age, heh- that she thought 1) if I just worked out all the time, I really have the facility to be a top athlete and 2) that I should train as an Individual considering the fact I have time and it’s going to be at least three years before I’m back home and able to compete on the team. No one has ever said anything with that much confidence to me, so I’m just happy and assured and to make matters better, I get to go back again tomorrow. 
Happy Monday, folks!
Last day of work, last week at the box, and a lot of good food to be enjoyed in the interim. I cooked all weekend, had basic kielbasa and eggs tonight after a mango-avocado salsa for lunch, and am looking forward to whipping up some more nice meals during my mini vacation, the calm before the storm. The next few days are going to be a lot of planning, a lot of last minute errands, and general prep for school, but I’m still happy about seeing friends and family and using my dwindling time home wisely (including family Master Chef Mondays.) And onto the workout side of things…
Strength
Warm-Up: 400 m Run (slow to fast)
2 rounds: 10 Jumping Squats, 20 Sit-Ups, 30 Straight-Arm Jumping Jacks
3RM Chest to Bar Pull-Ups: 8 lb
10:00 AMRAP (5 rounds + 4 Pull-Ups)
3 Strict Presses (rX 75> 65 lb)
5 Push Presses
7 Push Jerks
9 Pull-Ups
Tonight I wanted to focus on overall improvement and giving myself the best chances possible to get stronger in the long run. For the strength portion, I was ecstatic to see I could actually get my chest to the bar without the band this time (versus the last! Jeez!), plus add on 8 lb. Massive improvement! Also the highest lift from the ladies was at least 25 lb. Beast. And then in the workout, I planned my weight according to the limiting factor, the strict press, hoping to get past round 3 without much trouble. Thank goodness I listened to my body in the warm-up and the general buzz among coaches, because I only started failing on my last round, whereas a lot of other people were stuck. I waited 30 seconds, shaking out my shoulders (which became fried in this workout, ah!), and got right back on the bar. One of the best scores of the night, since only a few people rXed it and could only get 3 rounds.Tada. I also hung out with some classic ladies after the WOD to get the scoop on what went down at the coaches’ party (fireball shots/CF L1 staff crashing/teepeeing a bar restroom/really bad dancing?), where Coach D used my mid-WOD form in coach’s eye for a push jerk demo, and Coach J helped me try to improve my butterfly technique. In between the chatter, K also told me- after recounting my age, heh- that she thought 1) if I just worked out all the time, I really have the facility to be a top athlete and 2) that I should train as an Individual considering the fact I have time and it’s going to be at least three years before I’m back home and able to compete on the team. No one has ever said anything with that much confidence to me, so I’m just happy and assured and to make matters better, I get to go back again tomorrow. 
Happy Monday, folks!
Last day of work, last week at the box, and a lot of good food to be enjoyed in the interim. I cooked all weekend, had basic kielbasa and eggs tonight after a mango-avocado salsa for lunch, and am looking forward to whipping up some more nice meals during my mini vacation, the calm before the storm. The next few days are going to be a lot of planning, a lot of last minute errands, and general prep for school, but I’m still happy about seeing friends and family and using my dwindling time home wisely (including family Master Chef Mondays.) And onto the workout side of things…
Strength
Warm-Up: 400 m Run (slow to fast)
2 rounds: 10 Jumping Squats, 20 Sit-Ups, 30 Straight-Arm Jumping Jacks
3RM Chest to Bar Pull-Ups: 8 lb
10:00 AMRAP (5 rounds + 4 Pull-Ups)
3 Strict Presses (rX 75> 65 lb)
5 Push Presses
7 Push Jerks
9 Pull-Ups
Tonight I wanted to focus on overall improvement and giving myself the best chances possible to get stronger in the long run. For the strength portion, I was ecstatic to see I could actually get my chest to the bar without the band this time (versus the last! Jeez!), plus add on 8 lb. Massive improvement! Also the highest lift from the ladies was at least 25 lb. Beast. And then in the workout, I planned my weight according to the limiting factor, the strict press, hoping to get past round 3 without much trouble. Thank goodness I listened to my body in the warm-up and the general buzz among coaches, because I only started failing on my last round, whereas a lot of other people were stuck. I waited 30 seconds, shaking out my shoulders (which became fried in this workout, ah!), and got right back on the bar. One of the best scores of the night, since only a few people rXed it and could only get 3 rounds.Tada. I also hung out with some classic ladies after the WOD to get the scoop on what went down at the coaches’ party (fireball shots/CF L1 staff crashing/teepeeing a bar restroom/really bad dancing?), where Coach D used my mid-WOD form in coach’s eye for a push jerk demo, and Coach J helped me try to improve my butterfly technique. In between the chatter, K also told me- after recounting my age, heh- that she thought 1) if I just worked out all the time, I really have the facility to be a top athlete and 2) that I should train as an Individual considering the fact I have time and it’s going to be at least three years before I’m back home and able to compete on the team. No one has ever said anything with that much confidence to me, so I’m just happy and assured and to make matters better, I get to go back again tomorrow. 
Happy Monday, folks!

Last day of work, last week at the box, and a lot of good food to be enjoyed in the interim. I cooked all weekend, had basic kielbasa and eggs tonight after a mango-avocado salsa for lunch, and am looking forward to whipping up some more nice meals during my mini vacation, the calm before the storm. The next few days are going to be a lot of planning, a lot of last minute errands, and general prep for school, but I’m still happy about seeing friends and family and using my dwindling time home wisely (including family Master Chef Mondays.) 
And onto the workout side of things…

Strength

  • Warm-Up: 400 m Run (slow to fast)
  • 2 rounds: 10 Jumping Squats, 20 Sit-Ups, 30 Straight-Arm Jumping Jacks
  • 3RM Chest to Bar Pull-Ups: 8 lb

10:00 AMRAP (5 rounds + 4 Pull-Ups)

  • 3 Strict Presses (rX 75> 65 lb)
  • 5 Push Presses
  • 7 Push Jerks
  • 9 Pull-Ups

Tonight I wanted to focus on overall improvement and giving myself the best chances possible to get stronger in the long run. For the strength portion, I was ecstatic to see I could actually get my chest to the bar without the band this time (versus the last! Jeez!), plus add on 8 lb. Massive improvement! Also the highest lift from the ladies was at least 25 lb. Beast.
And then in the workout, I planned my weight according to the limiting factor, the strict press, hoping to get past round 3 without much trouble. Thank goodness I listened to my body in the warm-up and the general buzz among coaches, because I only started failing on my last round, whereas a lot of other people were stuck. I waited 30 seconds, shaking out my shoulders (which became fried in this workout, ah!), and got right back on the bar. One of the best scores of the night, since only a few people rXed it and could only get 3 rounds.Tada. 
I also hung out with some classic ladies after the WOD to get the scoop on what went down at the coaches’ party (fireball shots/CF L1 staff crashing/teepeeing a bar restroom/really bad dancing?), where Coach D used my mid-WOD form in coach’s eye for a push jerk demo, and Coach J helped me try to improve my butterfly technique. In between the chatter, K also told me- after recounting my age, heh- that she thought 1) if I just worked out all the time, I really have the facility to be a top athlete and 2) that I should train as an Individual considering the fact I have time and it’s going to be at least three years before I’m back home and able to compete on the team. No one has ever said anything with that much confidence to me, so I’m just happy and assured and to make matters better, I get to go back again tomorrow. 

Happy Monday, folks!

alayshaiifts:

caffeinated-zone:

alayshaiifts:

*CRYING*

I want a lady friend that lifts with me. I love you, please come to me. I will share my preworkout and you can come eat breakfast at my house. 

Sharing your preworkout? That’s just going too far.

at this point i would let a girl snort preworkout off my nipple if it meant she would consistently lift with me and be my friend.

Oh my god yes. Can’t wait to go back upstate and have a consistent training partner again.

pretty-period:

“More girls should join boys’ teams so it could be a tradition and it wouldn’t be so special.” - 13-year-old Mo’Ne Davis, the 18th girl to play in the Little League World Series in its 68-year history, the FIRST girl to throw a Little League World Series SHUTOUT. Her fastball? 70 MILES PER HOUR. #throwlikeagirl #BlackGirlsROCK
pretty-period:

“More girls should join boys’ teams so it could be a tradition and it wouldn’t be so special.” - 13-year-old Mo’Ne Davis, the 18th girl to play in the Little League World Series in its 68-year history, the FIRST girl to throw a Little League World Series SHUTOUT. Her fastball? 70 MILES PER HOUR. #throwlikeagirl #BlackGirlsROCK

pretty-period:

More girls should join boys’ teams so it could be a tradition and it wouldn’t be so special.” - 13-year-old Mo’Ne Davis, the 18th girl to play in the Little League World Series in its 68-year history, the FIRST girl to throw a Little League World Series SHUTOUT. Her fastball? 70 MILES PER HOUR. #throwlikeagirl #BlackGirlsROCK

crossfitters:

Annie 190lbs thruster

crossfitters:

Annie 190lbs thruster

Welp, we were halfway through a Patrick Swayze movie last night when I decided to check the WOD at midnight, and was thrilled to see instead of doing our normal weekend dumbbell work in the auxiliary space, we would be making use of good old hilly NJ. Partner sprint relays. Team building? Yes. Bonding time with all ages and athletic capabilities? Yes. Good for the knees? Not really!
I think I’m just not used to running during the summer, so my joints have been really cranky. I wore a knee sleeve, took it slowly, hobbling on one side for the downwards hill, and just tried to dig deep as much as possible in the sprints. My partner M told me I was wicked fast, which is very surprising to hear, but sweet. We rounded it off with some core work, tiptoeing through the on-again/off-again thunderstorms and rain, and were off.
Warm-Up
6 rounds: 0:20 on, 0:40 off, max effort Burpees- 8/8/8/8/8/9 reps
Mobility: quad stretch on the boxes (1:30/leg), pigeon (1:00 per side), independent inch worms, etc.
You go, I go Partner Workout: (untimed)
200 m Run
each partner does 8 rounds (Total 1600 m)
90 m Hill Sprint, jog down
each partner does 8 rounds 
Midline Stability Work
2 rounds: 1:30 Plank Hold, 1:00 Left Plank Hold, 1:00 Right Plank Hold, 1:00 rest
Ice bath, relaxation, packing lists and vacuuming are now what the day has in store. Also I wanted to give a shout out to unofficiallycrossfitbanks for being such a good sport and an amazing competitor this weekend. You kicked major ass, and are such an inspiration! Have a great Sunday, friends.
Welp, we were halfway through a Patrick Swayze movie last night when I decided to check the WOD at midnight, and was thrilled to see instead of doing our normal weekend dumbbell work in the auxiliary space, we would be making use of good old hilly NJ. Partner sprint relays. Team building? Yes. Bonding time with all ages and athletic capabilities? Yes. Good for the knees? Not really!
I think I’m just not used to running during the summer, so my joints have been really cranky. I wore a knee sleeve, took it slowly, hobbling on one side for the downwards hill, and just tried to dig deep as much as possible in the sprints. My partner M told me I was wicked fast, which is very surprising to hear, but sweet. We rounded it off with some core work, tiptoeing through the on-again/off-again thunderstorms and rain, and were off.
Warm-Up
6 rounds: 0:20 on, 0:40 off, max effort Burpees- 8/8/8/8/8/9 reps
Mobility: quad stretch on the boxes (1:30/leg), pigeon (1:00 per side), independent inch worms, etc.
You go, I go Partner Workout: (untimed)
200 m Run
each partner does 8 rounds (Total 1600 m)
90 m Hill Sprint, jog down
each partner does 8 rounds 
Midline Stability Work
2 rounds: 1:30 Plank Hold, 1:00 Left Plank Hold, 1:00 Right Plank Hold, 1:00 rest
Ice bath, relaxation, packing lists and vacuuming are now what the day has in store. Also I wanted to give a shout out to unofficiallycrossfitbanks for being such a good sport and an amazing competitor this weekend. You kicked major ass, and are such an inspiration! Have a great Sunday, friends.

Welp, we were halfway through a Patrick Swayze movie last night when I decided to check the WOD at midnight, and was thrilled to see instead of doing our normal weekend dumbbell work in the auxiliary space, we would be making use of good old hilly NJ. Partner sprint relays. Team building? Yes. Bonding time with all ages and athletic capabilities? Yes. Good for the knees? Not really!

I think I’m just not used to running during the summer, so my joints have been really cranky. I wore a knee sleeve, took it slowly, hobbling on one side for the downwards hill, and just tried to dig deep as much as possible in the sprints. My partner M told me I was wicked fast, which is very surprising to hear, but sweet. We rounded it off with some core work, tiptoeing through the on-again/off-again thunderstorms and rain, and were off.

Warm-Up

  • 6 rounds: 0:20 on, 0:40 off, max effort Burpees- 8/8/8/8/8/9 reps
  • Mobility: quad stretch on the boxes (1:30/leg), pigeon (1:00 per side), independent inch worms, etc.

You go, I go Partner Workout: (untimed)

  • 200 m Run
  • each partner does 8 rounds (Total 1600 m)
  • 90 m Hill Sprint, jog down
  • each partner does 8 rounds 

Midline Stability Work

  • 2 rounds: 1:30 Plank Hold, 1:00 Left Plank Hold, 1:00 Right Plank Hold, 1:00 rest

Ice bath, relaxation, packing lists and vacuuming are now what the day has in store. Also I wanted to give a shout out to unofficiallycrossfitbanks for being such a good sport and an amazing competitor this weekend. You kicked major ass, and are such an inspiration! Have a great Sunday, friends.