PRs, PRs, PRs, -- Personal Records

Since starting Crossfit 6 months ago I have been able to make two PRs in lifting:

Deadlift @ 290lbs

Push Press @ 125lbs

I wanted to add this video to my blog because it gets me hyped every time I see it. It brings out the athlete in me. Ole to West Po!!!



Vee Bleu

Cherry!! Benchmark Improvement!!!

The first workout I ever did at Crossfit Sandy Springs was Cherry. Six months later I have improved my time.

"Cherry"

Run or Row 200mm

10 Push ups

15 Squats




July 2nd, 2010 - Completed 3 rounds in 12 mins
November 26, 2010 -  Completed 4 rounds in 10:54 mins

I'm back!!!

Ok its been a min since I last sent out a post.  Alot has been going on. I took a 2 week break from CF because I pulled a muscle :( and i went to Vegas baby!!! Now I am back on the horse. I have a trip to Mexico in January so I am trying to get in shape for that. My eating is getting the best of me. :( I need to focus and get a plan. EAT TO LIVE not LIVE TO EAT.  So I need to head to the store and get some food.

Vee Blue

Jack - Workout of the Day

Hello All- its been a minute since I posted to my blog. I have been busy these days with work and Crossfit.  Here is today's WOD-
"Jack"

Complete as many rounds as possible in 20 minutes of:



63lbs  pound Push press, 10 reps


10 KB Swings, 35 lbs


10 Box jumps, 20 inch box
= 6  Rounds

Fight Gone Bad & Kelly

The last couple of workout have been a beast!!!! Let's start with Fight Gone Bad:

9/18/10 - Fight Gone Bad -

Three rounds of:



Wall-ball, 12 pound ball, 10 ft target (Reps)


Sumo deadlift high-pull, 33 pounds (Reps)


Box Jump, 12″ box (Reps)


Push-press, 43 pounds (Reps)


Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

What an awesome work out. I really pushed myself on this one. I had some awesome people coaching me through the whole WOD. My score was 222. Which is good for it being my first time. Yea Gold STAR for Vee!!!!

9/22/10 - "Kelly"

“Kelly”


Five rounds for time of:


Run 400 meters


15 Box jump, 19 inch box


15 Wall ball shots, 14 pound ball

= 35:49

This workout was tough due to all the running. As of right now running is not my strong suit. I need to work on my endurance.

Vee Bleu

FRAN... That B*&^% is CRAZY HARD!

It's OFFICIAL! FRAN IS ONE OF THE HARDEST WORKOUTS I HAVE DONE SO FAR ( but I love the challenge)

I felt like I was going to die.  During the workout my trainer Nate was like cut back on the last 2 rounds. So I did a Modified Fran.

Lets compare the two:

Rx'd FRAN is:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Modified FRAN: (What I did)
Three rounds, 21-12- and 6 reps, for time of: 
43 pound Thruster
Ring Rows
= 8:30 mins

So you probably wondering what a Thruster is. This is how you do it: Take a weighted barbell and hold them at shoulder height. Squat down, keeping the barbell on the shoulders. As you rise up, press the barbell to the overhead lockout position. You can either press as you rise or use the momentum to help "kick" the barbell overhead.

Today's WOD got my heart rate up! After my last round I just dropped to the ground! DAMN YOU FRAN!!!!

Check out these videos of the today's WOD from the Crossfit HQ:
http://media.crossfit.com/cf-video/HeatherMel_100909Fran.WMV
http://media.crossfit.com/cf-video/CrossFit_100909_Miranda_Fran.wmv

***The chick in the pic is busting out 120lb Thrusters. WOW one day that will be me!!

Vee Bleu

WODs and Quotes

Just wanted to start today's blog post with a couple of quotes:

There are only two options regarding commitment. You're either in or out. There's no such thing as a life in-between. - Pat Riley

The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results. - Anthony Robbins

God grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.- Serenity Prayer




9/14/10 - This WOD was killer. But I made my way thru it!

5 Rounds of :
250mm Row
53lbs Front Squats, 7reps
25 Sit-ups
15 Box Jumps, 22''

= 27:58 mins

9/10/10 -  LINDA  is a bad girl. This workout was HARD.

10-9-8-7-6-5-4-3-2-1 reps of:

103lbs Deadlift
73lbs Bench Press
53lb Squat Clean

=23:23 mins