Sunday rest day

Sunday = church, singing in choir, lunch and naps. Rest well!

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Saturday morning

Taking weekends off from CrossFit. Such a beautiful morning we had breakfast on the patio.

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So enjoyable! My favorite blue plates and favorite Honey Date Muffins.

Recipe:

Preheat oven to 400 degrees

In medium bowl combine following ingredients then let stand for 5 minutes:

1 egg, beaten

1 Cup milk

1/3 cup honey

1/4 cup vegetable oil

1/2 cup chopped dates

2 cups crushed bran flakes (crush first, then measure)

In large bowl stir together:

1 1/4 cups flour

1 tablespoon baking powder

1/2 teaspoon salt

1/4 cup sugar

Add egg mixture to flour mixture all at once. Stir with spoon/fork just until moistened. Fill muffin cups 3/4 full.

Bake 18-20 minutes or until lightly browned

Ladybug enjoyed breakfast on the patio as well.

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CrossFit Class #9

Friday, June 9, 2017

Yesterday’s work out was really, really hard. I seriously considered not going today but I’m definitely not going Saturday and Sunday so I dragged my sorry self out of bed and went. So glad I did.

Warm Up – 2 reps

Row 200 meters

10 scorpions

10 iron cross

10 rollie pollies

Work Out of the Day

Hang Power Snatch- 1-1-1-1-1-1-1. (Climbing) Ok, I really suck at the lifts. Getting the movement for the hang power snatch was hard with a pvc pipe. Coach Laurie patiently worked with me so I only used the 15 lb bar and then added 5 lbs.

12 Minute AMRAP:

12 Box Jumps (24,20) – I used the 20″ box

9 t2B/ knee raises/med ball sit ups – I did medicine ball sit ups

6 Hang Power Snatches (115,75) (95,65) (75,55) **135,95 – um, 15 lb bar and then pvc pipe

I think I did 4 reps, pretty sad but a good work out after yesterday’s killer WOD.

Extra Conditioning-

Row 250 Meters AFAP X 5 Sets  (rest as needed)

**30 Ft HS Walk between sets

I did not participate in the extra conditioning–didn’t see anyone rowing after class. I did take a slow walk around the block after I got home.

CrossFit Class #8

So I joined CrossFit 413 because my friend and her husband are the owners and it is near to my house. I go to the 8 am class so I can get my behind kicked and get home again by 9:15 (most days).  There is some anxiety about being the oldest in age, newbie to class, and being the slowest.  Especially on team days. Today Tracy and Jeff were kind enough to let me be on their team.

Work out of the day:

TEAMs of 3:

For time:

120 DB Snatches (50,35) (35,30) **70,50  Daniel suggested I use 10 lbs DB, I got a 5 lb DB, he went and found an 8 lb DB for me.  I learned that with teams you take turns doing reps. So we each did four reps of ten.

 

200 m run – I ran most of the way but walked the last few yards.  When I got back, Tracy was already doing her lunges with plate.

120 Pistols/Lunges w/ plate2 – I got a 10 lb plate but Daniel told me just to do lunges “while I’m getting strong”

200 m run – probably half run and half walk

120 Burpee to Plate – burpees are killers, the first ten I tried for good form and the rest I just struggled through. Jeff and Tracy cheered me on.

200 m run – didn’t quite make it to the 100 m turn around and walked a little more…

120 Cal Row/Bike – Daniel said our team could do 80 calories but Jeff and Tracy each did extra and cheered when I rowed.

200 m run – walked mostly, cut it short before 100 m turn around, walked a little and ran back with Jeff keeping me company.  We were the last team to finish; lot’s of cheering and fist bumping when we got back. And then a class picture, yay–my favorite.

Intending to go to work out tomorrow. That will be my first four work out week.

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CrossFit Class 7

Tuesday, June 6, 2017

So class started today with Daniel hiding at the door and blaring an air horn as people entered the building. I heard the horn from my car and then saw him make someone jump. He spared me the blast; old people get some respect.

Warm Ups – 2 Rounds

60 second bike or row (I rode the bike)

10 push ups

10 superman

10 fire hydrant

10 kettle bell lift

Work out of the day:

4 Cycles:

4 Minute AMRAP:

7 HSPU/HRPU – I did hand release push ups

14 Kb Swings (24,16) – I used 10 lb

42 Dubs/64 Singles – Had to google to see what is a dub, here is what I found: Dubs: Double unders. Performed when jumping rope. The rope passes under twice in one jump. Thanks to http://crossfitbattlecry.com/what-is-crossfit/terminology/  for the help. I did 42 singles/jump over the line. At first I could barely jump 1 or 2 times before missing. By the end of the class I could jump 20 singles before tripping up.

Rest 3 Minutes Between rounds.

I did two reps per cycle.

Think tomorrow might be a day off.

CrossFit Class #6

Monday, June 5, 2017

Coach Daniel today instead of Coach Laurie.  I like Laurie because she watches over me to make sure my form is good.  I like Daniel because he is funnier and the class reflects his disposition. He still checked in with me the newbie but not overly watchful.

Warm up:

bike for 5 minutes

row for 1 1/2 minutes

Across the mat:

toy soldier

high knee

butt kicks

Skill builder:

Push Press- 12 minutes to work up to 5 RM PUSH PRESS

I started with 15 lb bar and added 5 lbs, 10 lbs, and lastly, 20 lbs.  Paula was my partner and she has been very nice and friendly. Its nice to start to recognize people and put names to faces.

4 Rounds for time, 11 Minute Time Cap

10 Burpee Box Overs  I used the small box

12 Thrusters  15 lb bar

Daniel said I should do 3 rounds and I did 3 rounds in 6 minutes. My burpees were kind of cheater but still counted.  I went a rode the bike, very slowly, until everyone else was done.

Another good thing about Daniel’s class is we finished at 9 am. It feels good to be home by 9:10 am with my workout finished for the day.