I love burpees

Our classes are really filling up now at HVCF!  Teaching today's zumba was way fun!

I had stayed up late making up routines so I got about 4 hrs of sleep:(  So dumb of me.

Isaac stayed at a friends after preschool, so I got to sneak in a 3 hr nap!

So I pretty much taught zumba, slept and then went to crossfit later.  I got absolutely nothing done, but at least got my workouts in.  Not a typical mom day at all!

Crossfit

5-5-5-5-5 deadlifts

I went up to 155#  I know I can do more, but I'm still taking it easy on my hamstrings.

10 rds for time

10 pull ups

10 box jumps

did it in 10:57  - My new goal is to start beating  the guys, and I didn't quite do that today - got beat by 4 of them.  Gotta learn the butterfly kip!

100 pull ups is always loads of fun.  Your arms kind of go numb around 70.  I couldn't tell if I was still holding on to the bar by the end.

Practiced ring muscle ups.

I've been wanting to add in another longer training day, so I did crossfit for an hour and then went out on my 8 mile run.  I didn't want to make my run too miserable, so I took it a liitle easy on the legs at crossfit.

20 sec on 10 off  - 4 rounds

1. mountain climbers and flutter kicks

2. jumping jacks and air squats

3. L -sit (like a gymnast does on the rings)

Metcon

4 rounds

25 kettlebell swings - 35#

20 lunges - 65# bar rx (I only did 45 to save my legs)

2 mile warm up

mile intervals - .75 rest in between

1 - 6:01  - inclined road

2 - 5:49

3 - 6:11 more hills

I didn't feel amazing  but just ok. I was hoping for faster miles but I'm still a little tired from sat workout. 

There is a strange phenomenon going on here - there is officially several inches of snow, and the temperature is maintaining below 10 deg.  I get so grumpy in the cold:(

am - zumba

pm - crossfit + 2 miles of running - I was dying!!!! so cold!

This WOD was intense.  I'm not terribly pleased with my performance, and know I could be better.

TABATA THIS! (workout name)

TABATA  is 20 sec on, 10 sec off - doing that 8 times per exercise.  YOu try to establish a high count each round, and then at least match it next time. Your score for that exercise is your lowest rep crount.

wall balls - 14lbs - score - 11

pull up - 6 - ugh:(  I went out too hard at first doing 11 or so and burned out. 

air squat - 17 - piece of cake

push up - 10 soooo hard and  i know my for was awful

sit up - 10 should not have done these with my ab split, but I wanted to win

came in second place for the girls that day, 1 point behind

brrrrrr. st george is freezing!!! 8 deg when I was supposed to run this morn, so I asked a friend to watch my kids later so I could run.  I did crossfit in the am instead.  I'm slightly obsessed with crossfit now, and it is just so much easier to got somewhere that has your workout for you - and you know you will be pushed.

first 15 min establigh a 1 rep max for a strict overhead press - YOu can't use your legs to get the weight up.

I felt like a wimp - only could get 70 lb???

for time:

21-15-9

thrusters 75 lb

box jumps 20 inch

added on a bonus round at the end of

21 thrusters at 55 lb and then 21 pull ups

I ran down to the track later with the intention of running 400s.  Well some highschool guys were there running short sprints and I asked if I could join them (half kidding, half serious).  Well they said they were done, but were going to do a tempo run - and invited me along.  I eagerly accepted - I would so much rather be pushed then run a dreary round of 400s on a half snow covered track.

So I started out (we were supposed to do 6:30s) but the front guy went much faster.  I decided to stick with him.  I was exhausted from the days workout and having a hard time breathing in the cold, but I kept my pace in the 6:10s-6:20s.  It wasn't horrible, and am looking forward to next time!

40 min of spin class and then 3 miles of running on the track

in the afternoon  went with Jim to crossfit - totally wasn't into it.

practiced rope climb, then

as fast as possible

5 rounds of

10 wall balls

5 x 125 lb power clean

2 rope climbs

I was having issues with the power clean - on my first set, my tricep was shooting pain.  I had to take mine from 105 lb to 75 lb:(

Treadmill - incline workout

6x 3 min incline, starting at 15% and coming down one each time.  1.5 min rest.  so hard!!!  When is this ever going to feel easier?  this truly pushes me to my VO2 MAX!

Crossfit Star Valley

visited a new crossfit today - loved the extra instruction but walked away without much of a workout.  We basically practiced snatched for 30 + min, and then did 30 min snatch for the wod.  Wasn't my favorite:(  Especially since I dont have the snatch down all that well.

I'm in Star Valley, WY and it's freezing.  It's a long dreadful treadmill workout for me.

I've hit a plateu in my quest to lean as much as I can.  I feel like this is where my body is comfortable, and my diet has been modified as much as I know how.  The only time in the past I've been able to get my body to low body fat is when I ran high miles.  So I've been trying to add more running in. 

In honor of the race I was supposed to be running today (The Texas Spartan Beast), I ran 13 miles.  It really did pass extremely fast.  I wanted a nice pace in between 4-6 min of inclines.  I wore my weight vest for 9 miles.

2 mile warm up

alternated incline with flat

6 min 7.5mph at 6%, 1 mile at 8.5 mph,

5 min  7.4 mph at 7%, 1 mile at 8.5

 5 min  7.3 mph at 8%, 1 mile at 8.5

 5 min 7.2 mph at 9%, 1 mile at 8.7

 5 min  7.1 mph at 10%, 1 mile at 9.0

   last mile at 9.2 - pace felt almost effortless, so I was pleased.  The inclines felt like nothing, even with the weight vest.   I kept thinking the treadmill was slower, wasn't inclining, but I tried 5 different treadmills.  So hopefully I'm just getting better:)  I totally carb loaded the night before and think it gave me way more energy.  Will do this in the future!!!  No more low carb all the time. 

Attended my Grandpa's funeral, and walked away with an even deeper respect for him.  He was such a great man and great example.  I am so in awe of his life.  He was a an example of what a husband, citizen, dad, grandpa, and disciple of Christ should be. 

We finished out the night going bowling and playing cards- all in honor of grandpa:)