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    • Posts Tagged ‘alamocrossfit’

    Wakey Wakey


    2011 - 10.06

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    Posted in Fitness | No Comments »

    Today marks the first time I didn’t need to take a nap after my workout. I got home from class, took a shower and rather than curling up for a quick cat nap I  stayed up and got ready to go to work :) I guess I am finally getting used to becoming a morning person but since this was my first time staying awake, I won’t toot my own horn just yet.

    Today’s workout was a great mix between a cardio boost and some weight lifting. We started with our calisthenitcs, which were the same as Monday and Tuesday’s class listed in the previous blog posts. The warm up consisted of a 2,000 meter row for time. This was a doozy! I could feel my thighs burning halfway through the row which shows me how much work I need to continue to do in order to get back in tip top shape. My completion time  was 10 minutes and 26 seconds.

    After we caught our breath, we worked on a dead-lift 3 rep max. I started working with 115 lbs in order to get myself warmed up (1 rep Deadlift max PR is 225lbs).  Since I am working on my form and not trying to hurt myself, I promised myself not to over do it. After completing 3 reps at 115 lbs, I moved onto 125 lbs for 3 reps, then to 135 and finally I stuck with a 145lb 3 rep max dead-lift. My back was starting to bend during the last lift so I decided not to even try for 155 lbs. The most important thing I have learned about Cross-fit, is to know your limits and to maintain good form for your safety.

    Nancy says hello


    2011 - 10.04

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    Posted in Fitness | No Comments »

    Working out in the mornings is still an adjustment. I am usually still waking up and a little hungry when I start my WODs. Also, I don’t feel as strong as I am in the afternoons. The good thing about a morning workout though? Is that I don’t have an excuse NOT to go like I do in the afternoons. I get the workout done before work and it gets my day started in a good direction. I am going to continue to try this morning thing out— hopefully my body adjusts along the way!

    For calisthenics we did: Jumping Jacks, Shuffle splits, Squat stretches, Squat Holds, Stretch and repeat. The warm up consisted of a 4 minute Double-Unders practice. Note to self…. get a jump rope and practice at home cause you were a FAIL :-p

    This morning we did a Hurricane WOD!! Meet Nancy, she is a 400 meter runner that does 15 Over Head Squats (OHS), 5 rounds for time. I completed the WOD in 19:53 which is just in line with what I wanted (under 20 minutes).

    Shout out to Coach Grimes this morning- thanks for keeping us motivated :)   Man, I love the Alamo/Constitution CF family :) It feels so good to be back!

     

    BRRRR its cold in here!


    2011 - 02.03

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    Posted in Diet, Fitness | No Comments »

    My oh my! This cold front came at the most inopportune time. Just when we thought the winter was behind us, the coldest off all cold fronts stops by for a visit. Its supposed to snow in San Antonio tonight… like actual snow! This type of weather makes me want to curl up on my couch with some hot cocoa and have the fireplace burning. But that’s not possible…. no chocolate in paleo!

    Yesterday we embraced the cold by a challenge that coach Rick posted on the Alamo CF Blog. We ran…. We ran outside… and we ran in 18 degree weather…Yup we sucked it up! I didn’t want to punk out simply because I knew that piece of our WOD coming in to the gym. Little did I know that we were having a 2 parter. Part 1 was Back Squat Max (12 minutes, work in teams) and Part 2 was “Backpack”: 20 DB Thrusters and 200m run outside AMRAP in 12 minutes.

    Part 1: I know my previous PR for Back Squat was 135lbs. Since I’ve been out in a while, I was not trying to beat it. I did however want to match my old record. We started the first 3 reps at 65, the next 3 reps at 85, then the next reps at 105. Once we started our 1 rep max we tried 115, which I accomplished. Erica, Amy and Monica were in my group. We started running out of time for our max rep so we decided to up the weight to our possible 1 max rep. My attempt at 135 was unsuccessful the first time :( And sadly, I ran out of time before I could try again. So I ended with a 115lb max for the day… but I’m pretty darn sure I could’ve met my 135 goal. Woulda, Coulda, Shoulda, yea I know.. I sound like a brat :p

    The second part of the WOD was “Back Pack”, as I mentioned earlier this WOD was for 20 DumbBell Thrusters and a 20 meter run outside. All ! can say, is thank god Frank let me borrow his wife’s gloves….. he saved my little hands from freezing. That run was brutal. I think i struggled more with that than the thrusters. I finished the WOD with 4 rounds completed.
    Part 2:

    The best part of this workout was seeing the Crossfit 101 class coming in. I must clarify and mention that by “best’ I am being incredibly sarcastic…. you know why? I had 4 of my fellow Rackers attending this class and they got to see me snot covered, running out of breath and sweaty HAHA. I will say though, I am SOOOO proud of them for taking the initiative and going to class. I feel in part they motivated me to go that day.

    Here are some pics of Nathan, Levi, Christine and Michael doing Squats Holds with their class.