Boot-Camp // Week 1

There are a few ladies and myself whose husbands are away on business; therefore, it gave me a brilliant idea, "It's a perfect time to do a 2 week "boot-camp!" 

Below is the list of workouts we completed from last week and this weekend.

Monday:
Warm Up:
Deadlift: 3, 3, 5, 5, 7
400 meter run between each set
Workout:
4 Rounds for time
8 Frog jumps
12 Release push-ups
15 KB Swings
20 V-ups

Tuesday:
Warm Up:
3 rounds
25 Goblet squats
6 Burpees
Workout:
4 Rounds for time
12 KB lunges
6 Pull ups
25 air squats
200 meter run

Wednesday:
Active Rest Day / Church night

Thursday:
Warm Up:
200 meter run
6 Pull ups
10 One legged dead-lifts with weight
Workout:
5 Rounds for time
20 jump squats
12 side-to-side push ups
15 KB rows
10 toes to bar

Friday:
Warm Up:
4 Rounds
12 lunge twists
10 air squats
15 KB swings
Workout:

5 Rounds for time

200 meter sprint

10 burpees

10 plank jacks

10 release push-ups

15 overhead squats

Saturday:
Warm Up:
Deadlift 5,5,3,3,1 (finding one rep max)
200 meter run between sets
Workout:
800 meter run
50 burpees
50 KB Swings
50 Sit ups
800 meter run

Sunday:
Warm Up:
Back Squat: 3,3,5,5,7
200 meter run
12 lunges
Workout:
150 For Time
30 Squats
30 Release Push Ups
30 KB rows
30 Butterfly Sit-ups
30 Burpees

Ash's first callus bust! Workin' on them pull-ups.

Whiteboards are a must.

Don't be this gal

I've probably watched this more than a dozen times now, but I can't stop myself. 

It's hilarious.

Whether you CrossFit or go to the gym, I'm sure that you can find some humor in this video. 

Enjoy.

My First Nutrishop Experience

First off, I'm not much for supplements, but I will drink a protein-shake here-and-there, and also take vitamins via Shaklee daily. 

Those are considered supplements, right? 

Anyway, I found a sugar-free (a.k.a sucralose-free) protein courtesy of Nutrishop. 

Though I already ordered some protein via Shaklee, I thought that I would pick-up some protein from my local Nutrishop in the meantime - just to test it out. 

Cool thing about Nutrishop, they give you a free water bottle/protein-shaker with a FREE sample. I was pretty pumped, as you can see.

CrossFit: Beauty in Strength

This post is mainly for my fellow women out there who do CrossFit, are curious about CrossFit, or just simply like to stay fit. It's also for those who simply don't really care about staying fit, or CrossFit all together for that matter.

Nonetheless, for those of you who think that you will "bulk up like a man" if you CrossFit, lift weights, or workout - need not to worry - you won't. 

The video that I have posted below pumps me up, encourages me, and gets me excited to workout; therefore, I hope that you can enjoy this video in a similar way, and that you will be able to recognize that there is strength in beauty.

Take it from Dwight, he knows.

Work outs and progress

Sometimes, you just have to come up with your own workouts to keep it fresh, you know.

Workout:

10 Burpee Box Jumps

10 Kipping Pull-Ups

25 Butterfly Sit-Ups

15 Kettle Bell Swings

>>20 minutes AMRAP (as many rounds as possible)

I saw this meme and it made me chuckle, so I had to post it.

Lately, I have been diligently working on my different Olympic Lifting techniques - inspired by a particular injury of mine. I have been taking my form more seriously these days.

I'm basically trying to start from scratch. 

Last week, I relearned the art of the power-clean form. 

Before focusing on relearning the Power-Clean, it had been months since I had even attempted a Power-Clean. Luckily, my husband and I have a few friends who were able to work with me. One of our friends, fortunately, has an entire CrossFit set-up in his garage.

So awesome.

It's a great kind of atmosphere to learn, make mistakes, and get the personal attention that I know that I needed in order for me to perfect my lifting form. 

Now, the Power-Clean may seem like a less than complicated lift, but in my book, there's much more to it than I remembered. 

After two good, long sessions of working on my form, I was able to Power-Clean 115 lbs. That may sound like a 'weak-sauce' weight, but for someone who hasn't been 'cleaning' for more than 6 months, cleaning more than 90% of my own body weight is something that I consider to be an improvement. 

Thankfully, I have some patient and encouraging friends to work with me. 

Next week, I will see what weight I can put up, and also how well this form can improve. 

Workout (from yesterday):

3 Dead-hang pull-ups (no kipping allowed)

10 Kettle-bell swing

10 kettle bell snatch (each arm)

16 Kettle-bell lunges

100 Jump Rope

>>>5 Rounds(cannot exceed 25 minutes)

Workout courtesy of my loving husband...

Then, Power-Clean form until I reached 115 lbs.

Tomorrow, is a different story. 

Bring it on.

My first CrossFit challenge

If you haven't had the chance to get to a "box," (what 'CrossFitters' call a 'gym') you should. It's a very different atmosphere when comparing to a traditional gym.

One year ago, the man pictured above (my husband) encouraged me to try this so called "CrossFit." Since I played high-school and college sports, I thought that this wouldn't be anything too different. I was both right and wrong.

Anyhow, one morning we decided to stop by a local CrossFit box (after we had just ate pancakes for breakfast)to just get a 'feel' for the place. Since my husband had already been CrossFitting for awhile  he didn't seem to be out of his element - at all. Me, on the other hand... I saw a few weight sets and I said to myself, "Ah yeah, I can do this!" since I had been weight-lifting (traditionally) for 3 years. Because, you know, running track in college they make you lift a lot. 

Right?

*crickets*

Definitely different.

As we continued to enter into the forsaken box, we were greeted by a short, bald, kind of awkward man, who just so happened to be the owner and head coach of the box. 

He was short, but he looked strong. 

My husband shook his hand, then this man began to explain CossFit all the more. Then, he said something that I had wished he would have kept to himself; coming from his bearded mouth he said,"Well, how about you do a trial work out right now to get the feel for what we do around here."

I looked at my husband, as if I was trying to telepathically communicate to him that, "We just ate pancakes and I am so not in the mood to do this right now!" 

Naturally, my husband completely disregarded my attempt to finagle my way out of this workout. Then, he nonchalantly answered the CrossFit man, "Yeah, why not."

Fail.

So, the guy set up two bars and two ab mats. It was X Rounds of back squats and butterfly sit-ups. 

Now, this wouldn't have been as bad if I hadn't eaten so many pancakes before this "trial workout." It definitely sucked, nonetheless. Granted, I was not in the most optimal shape of my life, so of course that didn't help my case. However, I did finish the workout in one piece.

After I caught my breath, my husband looked at me and said, "Well, what do you think?" 

I shrugged my shoulders with a less than confident reply, "I liked it..." 

I mean really did like it, but how is one supposed to reply in regards to something so painful, yet enjoyable? Also, it didn't help that owner was standing right there. 

Then, before I knew it, I was signing up for a membership.

As I began my first week of full-on CrossFit, I learned how weak my body was and not to mention how out of shape I had let myself become. I continued with CrossFit for 5 straight months until I was diagnosed with 2 separated shoulders. Note to all who lift weights, form is very, very important. I cannot emphasized that enough.

Anyhow, throughout those 5 months of intense CrossFit, I gained a great appreciation for CrossFit, learned more about how my body can transform and improve through hard work, and also the importance of accountability and encouragement from those around you. 

What I also enjoyed about CrossFit was that it reminded me of running track in college. Through both track and CrossFit, you not only competed against other people, but you're mainly competing against yourself. You are your biggest competitor. 

Six months after I began my shoulder recovery, I moved back to my home state of Minnesota for 6 months. During my time in Minnesota, I did a lot of recovery work and retrained my body. I also began to take an even greater interest in nutrition.

Nonetheless, I am now back on the East Coast and slowly making my way back to CrossFit. My husband, and a few of his "CrossFit friends" are nourishing me back to CrossFit health. 

I'm not sure where I will go with CrossFit, but it has become more than a workout or sport. CrossFit (in my definition) is a challenge of the mind, body, and soul. This alone, is beneficial for all aspects of life. Implementing mental toughness by strengthening a person's will to persevere, overcome through both physical and mental challenges.

That is why I CrossFit.

I owe much of my CrossFit experience to my supportive, encouraging, and loving husband. If it weren't for him, I'm not so sure that I would have found or had the gumption to experience CrossFit all together. I guess it pays to marry your best friend, especially when they push you beyond your own expectations.

I am thankful for the encouragement and challenge that this guy brings to me daily. One year down, and many more to come. 

"Accountability in friendship is the equivalent of love without strategy."
Anita Brookner