Team WOD Tuesday!

Felt great this AM; woke up a bit sore from yesterdays weightlifting.  My back is really tight so I need to stretch before bed.  Overall feeling pretty good.

Weight-138.2

Warm-Up
400M Row
10-12
Pass throughs
Scorpians wall squats
pull-ups
Samson Sretch

Strength
4 X 3 Clean and jerk @ 70% 1 RM  (85#) FULL SQUAT

WOD #1 (2 man team)
10 Min AMRAP
10 C&J while the other person holds 135# in dead lift

WOD #2 (2 man team)
10 Min AMRAP
5 HSPU
5 Pistols
5 Pull-Ups
1 person works while the other holds 75# above their head


Weightlifting

Back Squat	3 X 8-12	85#
Deadlifts	3 X 8-12	135#
Front Squat	3 X 8-12	65#
Ham Developer	3 X 8-12	12
Calf Raises	3 X 8-12	12
Abs
GHD Abs	3 X10-15	10
Lying Leg Raises	3 X10-15	12

Very hot in the Box tonight had a great time and am ready for a WOD tomorrow and it's a rest day for weightlifting.

Same ol diet as yesterday

Night-
Heather
                                                                                                                                                                                                                                               

Holy Ice Cream Batman!

Happy Monday and what a great day to start my journey.  I woke up feeling a bit sluggish and was praying I wasn't getting sick!  I weighed in at 141 lbs (as expected due to the delicious ice cream)

Weight-141

Breakfast-4 egg whites and 2 yolks
Snack-Protein shake
Lunch-Grilled chicken salad (lettuce, tomato, avocado, bacon, chicken)
Dinner-Grilled chicken breast

Warm-up
400M Row
10-12 reps
pass throughs
push-ups
dubs
wall squats
Samson stretch

WOD

TABATA KIND OF MONDAY
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest. 8 intervals of each exercise. 2 Minute rest between exercises. Record your lowest rep count

ROW-5 cals
DOUBLE-UNDERS-19
BURPEES-5
AIRDYNE-5

SIT-UPS-10

Weight Lifting:

Monday-Upper Body A		Week 1
Bench Press	3 X12	55#
Bent Over Row	3 X12	30#
BD Shoulder Press	3 X12	35#
Lying Tricep Extension	3 X12	20#
Barbell or DB Curl	3 X12	20#

 

 

 

 

My biggest accomplishment for the night was getting 9, I repeat NINE butterfly pull-ups!!  I'm so excited I finally PR'd these darn things!  Bod news is, I ripped both my hands...BOO!!!  Tomorrow I will not be working on pull-ups for sure!

Till tomorrow!

Heather

THE NIGHT BEFORE!

 
Hi, my name is Heather!  I decided to start this blog to track my Fitness journey using Crossfit and standard weightlifting.  I'm over 40 in OK shape and wanting to get stronger and leaner; I'm definitely "mushy"  in all the wrong places.  I will share my Body weight, work outs and diet as I pursue a fitter me.

• Each Week I will post My Weight and possibly measurements along with a photograph.
• I will post my WOD/Work-Out and my diet each day along with how I'm feeling

I look forward to starting my journey and I'm curious as to how I'll eat and work-out on vacation in less than two weeks!  Thank goodness I'll have my little sister Laney with me; she's going to Airborne school in a few weeks so she must work out while we're in the Keys!

I have a weird obsession with Ice Cream so tonight "WE SHALL EAT ICE CREAM"  It's guaranteed to put a few extra pounds on me overnight...oh well!  I've eaten all the crappy processed foods I typically enjoy so I hope it's out of my mind after tomorrow...yeah right!  All I can do is try to be good and clean on my diet, it's the hardest thing for me!  Working out is the easy part!

Well, I will see you all tomorrow morning for my weigh in and the beginning of my "Fitness Journey"

Good Night-
Heather