1st official Training Sesh!

I'm a bit giddy tonight! WHOOO! I just had my first, all time, official one on one training sesh with an actual client! WHAT?! Crazy times... and I'm SO stoked!!! I love everything about personal training and teaching people how to take the best care of themselves. EEEE!! YAY!!

Onto tonight's WOD. My friend hasn't done Crossfit before so we're easing her into the movements. We started out with a 400M run then about 10 minutes of stretching (lunges, squats, arms, etc). I taught a new movement and we spent about 5-10 minutes perfecting the Med Ball Clean and then headed into the workout as follows:

A Chipper:
10 - Med Ball cleans - 14#
15 - KB Swings - 1 Pood
20 - Push Ups
30 - Air Squats
40 - Lunges
50 - Sit Ups
400M Run

Ended with another stretch session. :-) Now it's time for dinner... which is prob going to be my staple of Chicken Sausage Stir fry with Pesto and sun dried tomatoes. SO good... a post with the recipe coming soon. :-)

Happy Thursday! Now onto the weekend Birthday excursion! YES!!!!! :-) I'm a happy girl :-)

5 RFT

Today was yet another day to get your WOD on. YES! Today my roomie and I were home at different times, so we couldn't WOD together. However, we did think of 2 great WOD's to get the bods workin'. C-town did the following with some friends:

5 RFT:
10 Med Ball Cleans
20 Double Unders
10 Box Jumps
10 Burpees
200M Run

I came home late and tinkered in the garage for awhile doing Bar only OHS, Back Squats, Push Press, Thursters (21 of each as a warm up). Then I came upstairs and did:

21-15-9
Med Ball Cleans
Burpees
Sit Ups

Ended with another 100 sit ups, because, why not?

Cheers!

Bike Rides, Push Ups and everything in between!

Tuesday brought more fun adventures in all things WODing! WOOT! The night started off with a bike ride around the Back Bay with a friend. Then I headed home to WOD it up with the roomie and her mama. Good times had by all! LOVING this :-)

3 RFT
50 Air Squats
25 Push Ups
12 Push Press (or 9 HSPU like I did)

My arms wanted to kill me this morning. Literally... I don't think they've been that sore in awhile. I think all the push ups didn't help the cause.

Loved the change of pace on the warm up for yesterday - 11 mile bike ride instead of the typical running or double unders. CHECK! Maybe next time I'll try a partner carry to warm up....hmmm... :-)

Happy Wednesday all!

Hand Stand Push Ups make me happy!

It's Thursday y'all. And I've been contemplating today's WOD all day long. I knew I wanted to do something a little different, something I haven't done in awhile. Since I don't have rings or a pull up bar, I figured, why not give some Hand Stand Push Ups a whirl?? It's been awhile, so we'll see how this goes. We'll warm up with a mile run then back for....

HSPU Make Me Happy - 3 RFT:
15 -1 pood KB Swings
10 - Squat Cleans (I'm thinking 95 or 115)
5 - HSPU

Post time:

End with 100 sit ups, because it's only 3 rounds! :-) Happy WODing!

Tabata Night - Air Squats, Push Ups, Sit Ups

Taco Tuesday! Oh I wish... that sounds SO good right now.... :-)

Another day, another dollar, or another WOD, as I like to say it. Tonight I got home later but still wanted to get a little workout in. That's where Tabata work outs come in handy. You can literally throw in a few functional movements and get a great workout in under 20 minutes. Tonight's WOD did just that with great results!

Tabata Night - Air Squats, Push Ups, Sit Ups
20 seconds of Air Squats, 10 seconds of rest (8 times)
NO REST - straight into
20 seconds of Push Ups, 10 seconds of rest (8 times)
NO REST - straight into
20 seconds of Sit Ups, 10 seconds of rest (8 times).

Keep count of the total for each element, add your total together and that's your post time/max.

WOOT! :-)

Sasquatch WOD

Sunday evening proved a good one to work out in Seattle. It was raining, gray clouds, and the day was just screaming "home" to me. I headed up to my friend Caitlin's new house, at which time I was ushered into their truck and down to the local Sasquatch Crossfit in Redmond. LOVE IT! I'm SO incredibly proud of them and their hard work to make this dream become a reality. Awesome place to workout for anyone in the Seattle area. Give them a call or check out their website (www.sasquatchcrossfit.com).

Onto the WOD. I haven't been done pull ups in about 3 weeks now for various reasons. Well, Tim has an awesome pull up station at his gym, so our WOD was as follows:

4 RFT:
21 Double Unders
15 Pull Ups
9 Snatches (95# & 65#)

Now I'm not the best snatcher. Somewhere in the midst of pulling the bar off the ground to hip extension and shoulder shrug I find myself all amuck. I got the bar up and over my head, but definitely not very smoothly or correctly. Ooops! :-( And... my Double Unders are disappearing. Oy vey... I've got some work to do.

Thanks for the AWESOME WOD Tim and Caitlin - loved working out with you guys! GREAT work!!

Seattle WOD - round 1

It's weekends like this that make me miss home. I came up to Seattle for the weekend and it's GORGEOUS! Fall days, rain on the roof, boots, scarves, and wonderful friends make for the perfect weekend away. :-) While up visiting one of my second families, a friend of mine and I decided to do a WOD at the clubhouse. WHOO!!

21-15-9
Medicine Ball Cleans
Burpees

Post time: 5:14

Off to visit the local Sasquatch Crossfit now and spend some QT with the kindred spirit. :-)

Happy Sunday!! :-)

Friday Fun Day!

It's Friday. Praise GOD! And I leave for Seattle tomorrow. At which time I'll be checking out my Sea-Town affiliate, Sasquatch Crossfit, owned by a dear friend of mine. SO Stoked for a weekend of fun in the Pac NW! I really miss home sometimes, so this weekend is a treat.

OH! Also, shout out to my kindred spirit who's turning 26. Happy Birthday KK - love you!

So onto today's WOD:

4 RFT (because 3 was too short and today 5 sounded daunting after not WODin'g for the past 2 weeks)
10 Push Press
10 Front Squat
400 M Run

Post Time: No idea. HA!

Have a great weekend all. And once I'm back in SoCal, I'll be posting more and more. WOOT for WOD's!

Blah WOD

I know, It's been a week. I'm so sorry! Ever had one of those periods in life where it just seems more appropriate to sit and relax/rest for a bit than go out and WOD hardcore everyday? I dunno, maybe that sounds more like a bout of depression. But that's where I've been for the past week. Ha!

Anyways, after an especially long day of BLAH, I came home and went straight to my garage. And I just played around with the equipment for awhile. No actual WOD here... but at least I exercised! Oh! And I did go for a 3.3 mile run on Sunday and then walked home from my friends house. Does that count??

12 Thursters
25 Double Unders
10 OHS
25 Double Unders
5 Push Press
10 Box Jumps
5 Push Press
25 Double Unders
10 OHS
25 Double Unders
12 Thrusters.

TA DA!!! Hahaha - Best WOD ever, right?? I promise, I'll be better at working out and posting my WOD's.

Get excited for the next post, because mama Tan has made her ultimate WOD... I just have to give it a whirl first.

Happy WODing! :-)

T is for Tuesday!

Praise GOD Tuesday was the start of the work week! YES! Labor Day, I LOVE YOU! Though you proved to be an ish of a weekend, still - it was fabulous to have a Monday be a Tuesday. As for today's WOD, see below.

21-15-9
Dead Lifts
Hand Release Push Ups

As fast as you can! I think 5 mins is a good marker. 3, 2, 1 GO!!!!! :-)

OH! And I found quite a few AWESOMELY cute items on the under armour site today. You should check 'em out ladies. Fall Fashions - here you come! WHOO!

Not your typical WOD

Happy Labor Day weekend my friends! It's been an insane week and I just found myself itching to get out and away from all that is life right now. So, this morning, I packed up my backpack and headed out to Saddleback Mountain. A dear friend of mine decided a day in nature was just what we needed. After our 6am cup of java, we headed out to the mountain. I'm sure you'll guess what today's WOD is... wait for it...

WOD:
20 mile roundtrip trek up Saddleback Mountain! (and yes, we did make a 3 mile unintentional detour)

BEAST! Is all I can say. I can barely feel my feet still, I haven't moved from the same position on my living room floor for the past 3 hours, and at some point in the near future, I see a shower happening. My body is SO tired in an amazing "wow that was AWESOME!" kind of way. So... next time you just need to get away from the ish of life... go climb a mountain with a friend.

Happy WODing! :-)

15min AMRAP

Garage gym WOD's are some of my most favorite. And this one was no different. My roommate's family came over and joined us for the workout, which was SO fun! I got to work on my teaching skills and learn from them. So, without further pause, the WOD!

15 min AMRAP of:

10 Burpees

10 KB Swings (24# or 36#)

10 Wall Balls (12# or 14# ball)

10 lunges (weighted optional)

Post Rounds: 8 + 10 burpees

WHEEE!! I wanna work out again... :-)