strong(her).

moment of clarity.

“You cannot out-train a bad diet.” -unknown
or in my case… 1.5L of wine (5472 calories).
no more.

completed a 12mi week & it’s only Friday!!

perfect power cleans.

..tonight at the shop I just worked on perfecting my power clean technique and added on going into a front squat.
no official WOD tonite, but I was surprised how much easier cleaning 65# is nowadays. I was repping out so I can keep working on perfecting the skill, but im sure I’d make the women’s 95# RX for an actual WOD. I must have done atleast 50 &thats a lot of cleans. feels good..

strongHER?

8/19-8/24

was a 13mile week
[includes walking, running & rowing]

let’s see what this week brings!
so far… 3 miles.

hola fellow fitblrs. I walked 2mi in 34min on my lunch hour at work today!! it’s my goal to do this M T Th & F while I’m at the office. Wednesday I’m off from the office so it’s either a strength or cardio day depending. &M Th I’m still strength training at 9p. With that said..

WARM UP:
•1000m row
•30 55# overhead squats

WOD
•10 65# overhead squats
•30 65# overhead squats (no racking>
•10 65# overhead squats
•30 65# overhead squats
•200m hill run
•15 65# overhead squats
•400m hill run

holy-lower-back!
‘tis all.

-STRONGher

death by 12.3

worked out today… & I almost died again.

18 MIN FOR ROUNDS
15 20” box jumps
12 65# push press
9 toe-to-bar

5 ROUNDS BABY!!
CROSSFIT

death. but I’m baaaack !!

800m row
30 40lb snatches
30 40lb overhead squats
& thats just the warmup!

100yards 27# suitcase walk
10 40# overhead squats
20yard 52#suitcase walk
15 40# overhead squats
20yard 52# suitcase walk
20 40# overhead squats
20yard 52# suitcase walk
25 40# overhead squats
20yard 52# suitcase walk
30 40# overhead squats
…& then… 2000m row.

i almost died, but I’m baaaack!! I’ve been working out all these weeks I haven’t been blogging, but I wasn’t pushing myself or eating paleo. on the weekends I was having too much fun while polluting my body drinking & eating carbs so I paid for it tonight.
my personal life was un-motivating me, but I’m trying to get back to it.

4Ps

sooooo…
today at the crossfit studio aka chop shop we worked on the smaller muscles that support the larger muscules involved in greater movements we tend to ignore (ie traps, obliques, & whatever your forearm muscle is called if it even has a name)…

& all I noticed is that I have to get more focused! I need to be working on this shit alone outside the shop. I gotta take better responsibility of my success outside the shop & tonight was a piss poor performance [PPP] that required preperation [P]!

who wants to wake me up at 6:15a EST to do 5 timed rounds of:
• 25 push ups
• 25 sits ups
• 1min 6in leg raises
???

ME! anyone/everyone is invited to join me.

OH& Friday will be AB day.

-strongHER