One Month Down

So  Friday, June 1st marked one full month of CrossFit; elements included. As of Friday I have lost 2 inches around my belly and 1 inch round each thigh. Pretty good if you ask me! I have not been on the scale but i do not think I have really lost much weight, but I am just fine with inches disappearing. One month in and I have hit a few rough spots but all and all I am still loving the constant challenge of CrossFit. I don't plan on weighing myself until July first and I am very excited to see how cross fit improves my wake boarding abilities. One month in and I have never gotten more compliments on my physical appearance! CrossFit is still the best decision I have made in a very, very, long time. Of course change doesn't come over night but so far my confidence is soaring! Thanks to my new love affair with KOB!

So I have officially completed 3 WODs since graduating Elements. Monday and Tuesdy's WOD's are below.
STRENGTH
20RM BACK SQUAT - ADD 5LBS FROM YOUR LAST SESSION IF YOU COMPLETED YOUR 20 REPS.  IF YOU GOT 15-19 REPS KEEP THE SAME FROM LAST WEEK.  IF YOU WERE UNDER 15 TAKE 5LBS OFF.

WOD
- 400M RUN X 3 - REST 3 MIN AFTER EACH RUN
* SCORE = BEST AND WORST RUN TIMES
- MAX PULLUPS X 3 - REST 3 MIN AFTER EACH SET
* SCORE = MAX SET UNBROKEN AND TOTAL REPS COMPLETED



WARM-UP
BEAR CRAWL - 100FT
BURPEE BROAD JUMP - 100FT
WALKING LUNGE - 100FT
CLEAN AND JERK TECHNIQUE AND REVIEW
DYNAMIC STRETCH



STRENGTH
CLEAN AND JERK - 8X1 @ 81% OF YOUR 1RM (REST 60 SECONDS BETWEEN SETS)

WOD
"ANNIE"
50-40-30-20-10
DOUBLE UNDERS ( HAVE 0 DOUBLE UNDERS TIMES BY 4 SINGLES)
SITUPS





So three workouts under my belt and  I am LOVING Crossfit. After every class I am excited for the next one.  Yesterday's 400 meter runs were brutal but I competed all 3. I After every single workout I feel as though I have accomplished so much. I think this just might be the best decision I have ever made. Today we worked on jumping rope I have great difficulty with double unders so I followed the modification and did single jumps times 4 so 200- 160-120-80-40. It was pure torture and when I was about 50 jumps in I thought; there is no way I am ever going to be able to do all this, but to my surprise I did!  It's a  freaking amazing feeling to  accomplish something you never thought you could. On Friday we worked on deadlifts and I felt pretty bad ass knowing that I deadlifted 85lbs. Sure other girls in class were going with much more weight but I know I'll get there and I don't think 85 is too bad  a place to start.  Ok I have go to go to bed now.

Turkish Get Ups and Deadlifts

So I have officially made it through my first WOD and I have to say I am pretty dang proud of myself. So here is what we did:
WARM-UP
400M RUN
20 DEADLIFTS (BAR)
20 GOODMORNINGS (BAR)
DYNAMIC STRETCHES


STRENGTH (1 LIFT EVERY 3 MIN- 15 MIN TIME CAP)

5X3 - DEADLIFT @ 75% OF YOUR 1RM
(MUST RETURN TO THE FLOOR W THE DEAD-LIFT)

WOD

3 ROUNDS

15 TURKISH GETUPS RIGHT ARM

15 TURKISH GETUPS LEFT ARM

15 KB SWINGS

 I had looked the WOD before going to "the box" and thought, hmm that doesn't look so bad, I can do that. Boy was I wrong! Turkish Getups OMG!! They were so freaking hard , everyone looked like a bunch of zombies performing them. After 15 Turkish Getups on each arm the kettle bell swings were like a walk in the park. I am taking off this weekend and I plan on going to Crossfit Monday through Friday. 

 So yesterday during the warm up Mike had me start with 65 lb. deadlifts then he said "look at you you're a professional, let's add 20 more pounds to that bar." I am pretty competitive  and a bit of a dork so I love, love, love to hear I am doing a good job!  I never thought I could do 85 pound deadlifts but now that I have, I feel pretty bad ass about it! As far as the 25 minutes to complete the workout of the day I was able to finish two complete rounds plus 11 more Turkish Getups on the right arm. Every. Single. Turkish. Getup. Was. TORTURE!  But, apparently 

 I am a fan of torture and a pretty big one at that. I am not sure what it is but I am pretty sure I am loving this. I hope this passion stays because I am right on the cusp of becoming the best possible me that I can be! Every time I leave class I feel like I have completed a major accomplishment. I am very lucky to have Sean, Steve, Mike and Molly as  coaches.

  Yesterday Molly did 9 yes 9 Muscle Ups.... she is a monster! Mike was using a 70lb kettle bell for his Turkish Getups.. Bad ass. I used 13 lbs and wanted to die. I think for Monday I am going to try my hardest not to check out the WOD before I go, I think it might be better that way. Here is yesterday's board...

If you live in Long Beach I would highly recommend checking out Crossfit KOB!!! http://www.crossfitkingofthebeach.com/

Elements 6

It's official we have completed our final Elements class!! We are now official Crossfitters.  Our goal is to make it to our first WOD today at four.  If I don't die during today's WOD my plan of attack is Happy Hour to celebrate the accomplishment. Last night our Elements WOD was the same as our first day of class.  A 12 minute workout consisting of a 200 meter run followed by 5 box jumps, 10 push ups and finally 15 air squats. On day one in 12 minutes I completed 4 full cycles plus one 200 meter run. Last night I was able to complete 5 full cycles plus a 200 meter run. Who would have thought that in just 6 classes I would become a better athlete ? I'm still a long way from where I want to be, but at least I'm on the path to getting there.  I am already getting stronger and I can hardly believe it.  If I can better myself in 6 days imagine what I can do in a few months...

I know it has only been 6 classes but I already feel this is a life changing decision. I let you know how i really feel after my WOD today. Here's hoping the workout is challenging with out being discouraging.

Five

So five down one to go. WOW! Tonight was all about cleans, and I'm too tired right now to get into specifics. But this morning I put on a pair of pants that haven't fit me in about 2 years... so I'm feeling pretty good. Don't get me wrong I am still sh*tting my pants about my first WOD... but  I am definitely motivated on this path. So Thursday is my last night of Elements and then it's time for my first WOD... Yikes! Until then, goodnight!

Elements 4

Short one tonight I need to get to bed...
 I think tonight I figured it out... I Crossfit because, I want to be stronger ( In a few different ways. That is the thought that's going  to get me through this. I know its only day 4 but every time I leave I waiver between two feelings; 1. I feel I have accomplished something I didn't even know I could do and 2. I'm scared sh*tless of a real WOD (workout of the day). I'm petrified!
Last class we went over kippings, handstands, sit ups ( the best part... pain free). Today we went over, dead-lift, sumo dead-lifts, rings and burpees. For rings and kips I need some pretty serious mods; black band for kips and green for rings. I am realizing I have close to no upper body strength and that was a blow. I thought I was pretty strong. That brings me to the point that I am petrified, 1. because I have been petrified since the first second I thought about doing this and 2. because I am pretty sure these Elements classes are a joke compared to a real WOD. My upper body is pretty sore already, so the next two days should be interesting, but my legs have been missing that aching feeling... kinda longing for it, I know, I know ... I should be careful what I wish for. Elements 4 means only 2 more days in the nest and this little bird is oh so scared to fly... but ... here... I ... GOOOOoooooooooo!!!!!!!!!!

Elements Day 3

      So before I started Crossfit KOB, I had been driving past it for months trying to talk myself, and everyone I could think of into joining with me. No one was taking the bait. Just the thought of visiting this place was intimidating to me, but I gave myself a pretty good pep talk one sunny December day and stopped in.  I met Sean and he seemed like a really nice guy but I still wasn't ready to bite the bullet.  If only I could find a friend to go with me I would do it. But nobody was willing to take the plunge and inevitably, I chickened out. 

      Even though I did not join, every time I drove by, I felt a pang of guilt for not going through with it, but the pang was not big enough for me to brave it solo. Then one glorious April day my friend Jenn finally bit that stale old bait I had dangled in December.   We were both petrified about the commitment we were about to make, but at the same time we were chomping at the bit for the challenge.  For me, I was I need of a little change. I knew it was time correlate my physical and mental self. I knew I was a strong person emotionally and I felt it was time to be a strong person physically too. A week after Jenn texted me we were signed up for out first Elements class. We were scared sh*tless and we still are but I’m thinking this just might be one of the best decisions we’ve  ever made.

    So here we are on day three and I honestly thinking I am falling hard for Crossfit KOB. What makes me so sure, is that even after a super challenging day, I still can’t wait till Elements 4 on Monday.  The thing that really gets me about Crossfit is the constant challenge. It is an amazing feeling to do something you never thought you could. So even though I did not come close to mastering the kipping pull up, I had a lot of fun trying. So far Crossfit does not disappoint and all I want is more. Today I asked Sean, “ How many days a week should I come once elements is over?’

         His response, “5 or 6, trust me you are not gonna want to come less than that.”  And ya know what, I believe him.

 It feels good to be on the board, I can't wait to graduate! I'm a dork I know it!