4's - because, why not?

It's Sunday - the Sabbath! Oh how I love Sunday's! :-) Today, no WOD happened, but I haven't documented the WOD's for this week very well.. so here's what we've been up to:

Friday - 4 RFT:
10 Sumo Deadlift High Pulls (35# KB)
10 Box Jumps
10 Push Ups
400M Run

Saturday - 5RFT
15 lunges
20 Push Ups
30 Sit Ups
40 Dbl. Unders

Sprints were included after the Saturday WOD. And there you have it.

A Bike ride sounds amazing about now... maybe a night right tonight. JYES!

Happy WODing my friends!

Tuesday is Monday?

I took the day off work yesterday. Why? Simply because sometimes people just need a day of rest. And Rest I did. Reading, napping, Journaling, napping, Praying, napping. It was glorious! And you wanna know my WOD for yesterday? An hour long walk through my neighborhood complete with a swing set sesh of about 15 minutes. Fabulous barely even begins to describe it!

SO... now it's Tuesday! Since I woke up with more energy than I knew what to do with, I decided that tonight would be a great time to WOD my heart out.  Here's how it went down:

Warm Up:
4 mile run around the neighborhood

WOD - 3 RFT (this was going to be 5 until I ran nearly 5 miles)
10 Deadlifts - 125#
15 Burpees

Ended with a good stretch sesh and a TON of water.

Since I was a bit zealous on the run, the WOD was a bit more difficult to do. That, and I haven't lifted more than 100#s in like 2 months. So... good times. My body hates me, but I love it! Tuesday Victory! JYES!

Onward my friends, for tomorrow we have what I lovingly call Hump Day. And the downward spiral to the weekend begins. WOOT! :-)

Wednesday and Friday WOD's!

It's Friday Friends... WHOO! What's the fun plans for the weekend? I can guarantee that mine will include a visit to the local Kean Coffee Shop and, if the weather report is correct, a probable visit to the beach! YES! AND... old friends from HS are visiting this weekend too! WHAT? Good times to be had!

So, it seems I didn't post my Wednesday WOD, so here we go:

Warm Up - Annie
50-10 of
Double Unders
Sit Ups

WOD:
10 Thrusters 65#
10 Push Press 65#
10 Front Squats 65#
10 Back Squats 65#
10 Deadlift 105#

Easy Day... I was lacking energy. Can you tell?? :-)

Then came today, Friday. Got up this morning and worked out with my 1st client. She ROCKS!! She did the Wednesday WOD while I did the following:

Warm Up 5 Rounds:
25 Box Jumps
25 Push Ups

WOD - 3 RFT:
10 Med Ball Cleans 14#
10 KB Swings 35#
10 Wall Balls 14#
10 KB Swings 35#

It's only 11am and I'm TIRED! A glass of wine, a good movie, a cozy blanket, and a good friend sound like a FABULOUS idea right about now. :-)

Oh, and in other news... today I start hardcore Paleo with the roomie for the next 10 days...
NO Sugar
NO Grains
NO Dairy

And I'm also doing the Garden of Life Cleanse. Whew! I feel like gnarlyness factor is going to be HIGH in the coming week... Here we go!! :-)

A case of the Monday's

It's Monday again folks. And Praise the Lord that we got through it. Long days at the office make WOD's necessary, that's for sure. And tonight was no different. I taught a few new skills to my trainee (Hand Stand Push Ups and Pistols) Here's the deets:

Warm Up: 5 Rounds of
50M Sprint
3 Hand Stand Push Ups
3 Pistols each leg

WOD: 7 min AMRAP
25 Double Unders (50 singles)
15 Push Press (65#)

Post Rounds: 7 even :-)

Lazy Saturday WOD

Well friends, it's the weekend! And with that comes more opportunities to WOD. However, living in SoCal, the beach and coffee shop beckoned the roommate and I for much of the day... 

Working on that balance

Working on that tan!

Post Beach and Java... we got ourselves motivated for a quick, tough workout!

Today's WOD: TABATA (20 seconds of work, 10 seconds of rest, 8x each movement)

Lunges

Air Squats

Sit Ups

Push Ups

Post WOD Wonders!

Handstands!

Thursday, one day closer to Friday!

Well fans, SoCal is in yet another heat wave. It's funny, last week it was pouring down rain and in the upper 50's, this week, we've hit the 100 degree mark in some areas. It's HOT!! And with that, garage gyms get sweaty! Good thing the sun goes down by 7pm these days... it gives us the cool down we need. That's for sure!

Tonight, I had the privilege of training with the roomie and her step-mama. Our WOD entailed: 

Warm up of:

10-1 KB Swings

10 Mtn. Climbers Between sets of KB Swings

WOD - 5 RFT:

10 Bar Only Press (35#)

15 Med Ball Cleans

Cool Down:

400M easy run with some stretching. 

Ta-da! Now... onto homemade chicken BBQ pizza. I know, I know, SO not paleo approved. But the roomie and I have been good  and just felt it necessary for tonight. :-) YUM!! 

For those interested, we're going to be doing another Beach WOD this Saturday morning around 10am. If you're in, give a holla' in the comments section, or send a text. 

YAY!! Happy almost Friday friends! :-)

Best Roommate! Love that we WOD together! :-) 

Ladies, post WOD. LOVE! :-) 

Hump Day WOD

Wow. What a title, right? It's WEDNESDAY my friends! YES! Halfway through the week, and it's all a downward spiral from here. Lot's of epic goodness to look forward to this weekend. And in the meantime, we WOD. Because a day without a WOD is just sad times. :-( Bahaha! Tonight I had the honor and privilege of training one of my friend's mama's. WHOO! So here's the deets:

Warm Up - 5 Rounds of:
25 M Bear Crawl
10 Lunges

Stretch it out/Learn Skill - tonight's was front squats.

WOD - 3 RFT:
10 Bar only Front Squats
15 KB Swings (24#)
25 Burpee's

End with 50 sit ups.

Methinks it was a good work out as my friend's mom said she definitely felt it! SO fun being able to train people and watch them learn. Who would have ever thought I'd love teaching??? LOVE IT!!

Happy nearly weekend my friends! :-)

Beachy WOD - JYES!

Tonight, the roomie and I decided it was time to take the Kettlebells down to the beach for a sunny, sunset WOD on the beach. It was EPIC my friends... probably one of my favorite places to WOD. Actually... yes. It is my new favorite place to WOD. JYES!

As for the WOD, we started with an 800M run. Then went into:

5X5 of:
KB Swings (1 Pood)
Front Squats
Sumo Deadlift High Pulls

After that, C-town did sprints between Volleyball nets while I did lunges, Med Ball Cleans (with a Kettlebell) and 100 sit ups.

YAY!!! For those locals in So Cal... definitely take some gear to the beach for a good time!

Onward.. and Happy WODing! :-)

New friends, New WOD's!

Recently, it seems that my roommate and I are meeting more and more new people. Not sure what the deal is, but we seriously walk into the coffee shop or the grocery store, wherever really, and we'll meet some new person and make some new friend.

Such was the case this weekend. While at the favorite coffee shop of choice for us, we met a group of people who have been friends since High School. One thing led to another and suddenly we all decided it perfectly appropriate to do a garage WOD together at our house (a few of them Crossfit). They came over last night for the WOD (s). We all had to do different things because we didn't have enough equipment for everyone. Here's how it went:

WOD 1 - 3 RFT
8 Wall Balls
12 KB Swings (1 Pood)
15 Box Jumps

WOD 2 - 5 RFT
20 Double Unders
7 Thursters (65#/95#)

WOD 3 - 5 RFT
15 Push Ups
25 Sit Ups

And then we all switched and gave the other WOD's a try. What a FUN way to end the weekend. Meeting new friends and WODing together. YES!!! :-)

Post B'day WOD

Well my friends, the birthday weekend has come and gone. What a fun filled weekend it was, complete with WAY too much cake and other treats. OY! Getting back into working out is going to be a bit of a beast this week... oops! Note to self: don't eat so much on birthday weekends! Ha!

Tonight I started out with 100 Double Unders and practiced my snatches (did about 50 of them with just the bar). The WOD is as follows:

21-15-9:
Back Squats - 65#
KB Swings - 35#
Box Jumps - 20"

Finished with 100 Sit Ups. And I'm pretty well wiped.

Happy Tuesday all!