Anna

Posts by awestendorf


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Fitness June 2013 Fitness Group --- All Are Welcome! Jun 21 2013
18:09 (UTC)
49

Took a few days off as I have a cold and was really short on sleep.  Crossfit this am was "Monster Helen":

3 rounds of 400m run, 21 kb swings (25 lbs), 12 pull-ups (assisted) [this is normal Helen]

rest 4 minutes

2 rounds of the same

rest 4 minutes

1 more round

 

Long workout - took me about 34 minutes.  My arms were pooped so I didn't do handstands :/

Fitness June 2013 Fitness Group --- All Are Welcome! Jun 19 2013
18:46 (UTC)
62

Ended up at a 5:30 pm crossfit class yesterday as the coach was (at least) 20 minutes late to the 5:30 am class Yell.  I was cranky all day from getting up early and not working out, ha!  Also, the pm class had nearly 30 people which is just way too big.

dynamic warm-up, mobility etc 10 mins

skill work: 10 mins alternating between 3 power snatches (65 lbs) and attempting up to 20 double unders.  I was able to get some double unders with just one regular jump in between instead of my normal 3!

strength: 4 sets of 8 touch and go deadlifts (125 lbs), 4 sets of 10 push-ups (first set I did handstand push-ups, but couldn't get more)

Metcon: 5 rounds for time of:

  • 10 med ball squats (20 lbs)
  • 20 weighted sit-ups (10 lbs)
  • 30m heavy sled push, or a sprint around the building if the line was too long
  • 2:00 rest

Finished in about 15 minutes I think.  Much harder than it sounded!  No handstand practice as I had to run to a 7:00 meeting :(

Fitness June 2013 Fitness Group --- All Are Welcome! Jun 17 2013
17:08 (UTC)
81

That's awesome, metabolicmom!  Yowza!

 

Crossfit Saturday & this morning.  

Saturday: dynamic warm-up, mobility, foam roll

I think we did some strength, but I can't remember.  Cleans, perhaps? And high box jumps.

WOD for time:

  • 30 high box jumps (over the box if you could, or up and over if not)
  • 30 clean and press, 65 lbs
  • 1000m row
  • 30 deadlifts, 65 lbs
  • 30 push-ups
  • 800m run
  • 30 front squats, 65 lbs
  • 30 burpees

Finished in about 28 brutal minutes.  My forearms were toast by the end!

 

Monday: foam roll/row/mobility 10 mins

dynamic warm-up: power cleans 3 sets of 5 reps (65 lbs), 3 sets of 3 reps (85 lbs), 8 sets of 1 rep (105 lbs)

strength: 4 sets of 6 reps of front squats (85 lbs), 4 sets of 6 reps (3 per side) of dumbbell clean & press (25-30 lbs)

WOD, for time: 21-15-9 of wall balls (14 lbs) and pull-ups (assisted).  Finished in 6:08, pretty happy with that.

Fitness June 2013 Fitness Group --- All Are Welcome! Jun 14 2013
17:17 (UTC)
101

Crossfit yoga last night

Crossfit this morning: (Fridays are easier days in prep for tough Saturday workouts...good thing cause I'm sore!)

row/mobility/foam roll 10 mins

5 sets back squats, 1 rep @ 85% max (155)

5 sets strict press, 1 rep @ 85% max (3 sets at 75 and 2 at 65)

5 sets of 4 pull-ups.  also practiced kipping - I'm close, but still not quite there.  need to work on technique some more, I think.

There was supposed to be a short cardio WOD, but we ran out of time.  I practiced handstands for 5 mins instead.

Fitness June 2013 Fitness Group --- All Are Welcome! Jun 13 2013
15:50 (UTC)
109

Took yesterday off due to needing sleep and a rest day (tweaked my neck slightly on Tuesday and wanted to wait for my massage last night).  This morning was 5:30 crossfit...I think it's close to becoming a habit.

row/stretch/mobility 10 minutes

Strength: hang cleans working up to 3 rep max.  I got up to 115, which is awesome.  Almost had 125 but not quite.

WOD: 5 rounds of:

  • 100' sandbag carry (100 lbs)
  • 20 push-ups
  • 4 ball over shoulder (80 lbs)

for time (16:32)

handstand practice about 5 minutes

 

Nearly every day I realize how much stronger I am than when I started.  Just a month ago, I could carry the 100 lb sandbag, but could barely pick it up (seriously...it took a good 30 seconds, or toward the end of a workout the coach had to hand it to me).  Now I can consistently pick it up (usually quickly), and I can practically run with it!  This gives me hope for pull-ups :D

Fitness June 2013 Fitness Group --- All Are Welcome! Jun 12 2013
15:45 (UTC)
116
Original Post by bierorama:

Yay Anna! You'll overtake a few of the girls ahead of you in no time!

Rode 11 miles this morning on the trails. Went later than normal and it was really busy. There were also several groups out that were completely oblivious to what was going on around them and were blocking the entire trail. I passed one couple three times and they didn't hear me (or ignored me) a single time when I called out that I was on their left. Then there was the girl who was practically prancersizing with headphones in...I almost ran her over when she suddenly jumped into my path. It was a pretty frustrating ride.

Now I'm relaxing at home while a mechanical contractor replaces my furnace and AC. Good times!

Also, for those of you who don't follow Go Kaleo on FB, she shared this last night and I thought it was hilarious!

Love prancersize!  (also, now following go kaleo - that chart is genius)

Fitness June 2013 Fitness Group --- All Are Welcome! Jun 11 2013
16:32 (UTC)
125

Update: I made top 8 at the gym for crossfit totals!  (hopefully that link works!)

 

Crossfit this morning (for which I woke up before 5am WITHOUT AN ALARM, whaaaat):

Row/Mobility 10 mins

Dynamic Warm-up x 10 mins
Odd: 1 full clean, 1 front squat (75 lbs)
Even: 20 double unders (ha, more like 4 but I'm working on them)

Strength x 10 mins
Odd: 5 barbell rows (75 lbs)
Even: 5 HSPU (I am doing better at these!)

WOD for time: (8:30)
600m Row
50 Air Squats
40 Sit-ups
30 KB SDHP (53 lbs)
20 Burpees

 

handstand practice only a couple minutes this morning because class ran long

Fitness June 2013 Fitness Group --- All Are Welcome! Jun 10 2013
23:30 (UTC)
130
Original Post by metabolicmom:

Awestendorf- awesome results and numbers! You be strong!

Thanks! I was pretty pleased :) We'll see if it's good enough to get me on the top 5 board at the gym...

Fitness June 2013 Fitness Group --- All Are Welcome! Jun 10 2013
17:46 (UTC)
135

Crossfit this morning:

row/mobility/stretch 10 mins

strength: crossfit totals (1 rep max on strict press, squat, and deadlift).  Got to 85 on press, 175 on squat (huge PR for me), and 225 on deadlift (another big PR).  So, total of 485.  I will be excited to see that number go up in the future!

WOD: grace (30 clean & press; 65 lbs) - finished in 2:47, shaving nearly 20 seconds off my previous time 

More handstand practice - managed a solid 8 or 10 foot walk on my hands!!!

Fitness June 2013 Fitness Group --- All Are Welcome! Jun 07 2013
16:32 (UTC)
156

1 hour yoga class last night at the crossfit box - they just started offering this (it's free).  Pretty good other than getting a little toasty.

Made it to the 5:30 class again this morning:

Dynamic warm-up, mobility etc 15 minutes

15 minute AMRAP of 5 deadlifts (RX 155, I did 135), 7 push-press (RX 75, I did 65), and 9 pull-ups (I used a band for assistance).  I got through nearly 6 rounds - was short 6 pull-ups as my grip was just done by the end.

finisher: 33 burpees for time (2:20ish) to celebrate a coach's 33rd bday today.

handstand practice 5 mins

I'm planning to take Saturday off completely (other than dancing at a wedding!) and may do something Sunday, depending on how I feel.  I'm pretty sore today.

Fitness June 2013 Fitness Group --- All Are Welcome! Jun 06 2013
16:17 (UTC)
165

Crossfit this morning (yes, I got my butt up and to a 5:30 am class!).

Strength: front squat 5x5 (75 lbs - could probably have gone to 85 but was swapping with a partner).  Then, partner carry and drag (over the shoulders for the carry, and upright standing for the drag) - that was fun!  145-ish lbs partner.

WOD: 500m row x 4 rounds, with 2 minutes rest in between.  Not sure exactly how long it took, but a little over 8 minutes total for the rowing, plus rest time, so about 14-15 minutes.  I can't remember who recommended the rowing videos a while back (OGR?), but my form has definitely improved.  I still hate rowing, but at least I'm better at it.

And then, of course, handstand practice :P

Fitness June 2013 Fitness Group --- All Are Welcome! Jun 05 2013
21:52 (UTC)
178

OGR - yes, I think most brands follow that rule.  The rumble roller has raised bumps about every 2 inches on the surface - it is amazing.  My gym has the black version - it's killer!

Fitness June 2013 Fitness Group --- All Are Welcome! Jun 05 2013
20:54 (UTC)
180
Original Post by oldguysrule:

DW is facing the wall after she is upside down. It seems very easy for her to walk her feet up there. When her feet are really high, she uses the point of her toes against the wall, instead of the ball of the foot. I got the idea for this method from boonpickens who is here on CC and also learning handstands.

This is my method at present, with calves against a bar. DW is 10" shorter than me though, so her feet slip under that bar if she arches too much. I can take a picture of her against a wall, if anyone is interested.

Meanwhile, I'd like to see a pic/movie of awestendorf doing some walking on her hands! (hint, hint).

Well, I had a nice long reply typed up and then the page died on me :(

Handstands are definitely getting better - getting into position much more consistently and have managed several instances of walking a few feet on my hands.  My handstand push-ups have also improved from struggling to even do negatives, to being able to do 3-4 kipping push-ups with my feet against the wall (in crossfit, we do them with our backs against the wall - you kick up like you would a regular handstand).

I typed up my workouts from the last two days, but I don't want to re-type.  They were hard, but good, and I feel like my recovery has improved a lot since cleaning up my eating (I'm probably 80% paleo at this point).  Also I got a rumble roller (blue) for my birthday and it is f'ing awesome.

Fitness May 2013 Fitness Group - All Are Welcome!! May 31 2013
15:27 (UTC)
5

Crossfit last night:

Dynamic warm-up and mobility work for 15-20 minutes

Skill work: handstand push-ups - I am getting closer to accomplishing these.  I can do them with very limited range of motion and negatives are getting easier/feeling less awkward.

Strength: Push jerk and split jerk.  Push jerk feels pretty good with weight.  Split jerk needs some work on the foot placement - I think that's just practice and watching myself.  Used 55 lbs, could do much heavier once form is better.

WOD: 1000m row for time; 10 minutes AMRAP of 5 bear complexes (65 lbs) and 10 assisted pull-ups; 50 sit-ups.  Row time was 4:04, got through nearly 3 rounds of the bear complex/pull-ups (was short by 3 pull-ups), and finished the sit-ups in just under 3 minutes.  Man were my abs sore by the end!

Fitness May 2013 Fitness Group - All Are Welcome!! May 29 2013
23:23 (UTC)
19
Original Post by meganr:

Original Post by awestendorf:

I actually hadn't realized that!  I started out doing them against a wall (just heels against the wall) - that's how we start doing handstand push-ups at crossfit.  I'm currently working on the unassisted/free handstands.  I can get several seconds at a time before falling back over, so it's not necessarily strength (maybe some core strength), more of the balance and just lots and lots of practice needed :)  We can have a handstand-off!  

I think it's more shoulder strength than you think - you've probably got plenty and maybe never had shoulder issues?  And a lot of core strength too, so you don't "banana" out.  The funny thing is I can do harder things (according to my yoga teacher), like L pose which is an obvious strength thing, but the going up and over really gets me.  Too many falls/horse wrecks in my past.

Nevertheless, I will do handstands and I don't care how long it takes me to get there.

Oh yeah, I just meant for me specifically, it doesn't seem to be shoulder strength that is the limiting factor, just skill :P

Fitness May 2013 Fitness Group - All Are Welcome!! May 29 2013
21:28 (UTC)
21
Original Post by oldguysrule:
As you can see, once in a while, in my workout list, I'm also working on handstands. My upper back and shoulders are very weak, and I can't risk forces in unexpected directions if I lose balance. So, I lean my calves against a bar for balance. I'll build up my strength before just "winging it" in the open. I should doing some rotator cuff stability work as well.

If you two keep mentioning handstands, it will be a good reminder for me! Right now, I do several static holds for about 15 seconds each. Once I get above 30 seconds, I'll start shifting the weight back and forth between my hands.

 

I actually hadn't realized that!  I started out doing them against a wall (just heels against the wall) - that's how we start doing handstand push-ups at crossfit.  I'm currently working on the unassisted/free handstands.  I can get several seconds at a time before falling back over, so it's not necessarily strength (maybe some core strength), more of the balance and just lots and lots of practice needed :)  We can have a handstand-off!  

Fitness May 2013 Fitness Group - All Are Welcome!! May 29 2013
15:39 (UTC)
27

Erica, so sorry to hear about your toe!  (and the pic on facebook looked painful!)  I hope you'll be able to run your anniversary 5K without pain, and hope the toe heals quickly!

 

Crossfit last night (gym was closed Saturday-Monday):

mobility work 10 mins

dynamic warm-up: 10 minutes alternating work on the minute: 3 power snatches (75 lbs), 20 seconds attempting double unders.  I can now get one double under at a  time and then have to do a few regular singles before I can get another one.  But, that's huge progress!

strength: 10 minutes overhead squat from floor (worked up to 65 lbs).  My flexibility/mobility really limits me here, must continue to work on that.  Another 5 minutes working on front squats (105 lbs).  

Metcon: 5 rounds for time of 3 ball over shoulder (70 lbs - slightly light), 5 ball on shoulder squats (70 lbs - SO HARD), and 7 KB swings (45 lbs).  Rx was 100 lbs for the ball movements and 53 for KB swings O.o

At the end, I worked on handstands for a few minutes.  One of our coaches can walk around on her hands and I really want to learn.  I managed to hold several good ones last night.

Fitness May 2013 Fitness Group - All Are Welcome!! May 24 2013
18:19 (UTC)
55

Crossfit last night:

skill work on kipping pullups.  Tore my hand even using a ton of chalk :(  (not terrible, but yowch all the same)

strength: 5 x 3 of push-press (85 lbs) and 5 x 5 of ball over shoulder (70 lbs)

WOD: 3 rounds for time: 10 sumo deadlift high pulls w/ kettlebell (53 lbs), 20 pushups, 30m heavy (!) sled push (sled plus 140+pounds), then 2 mins rest between each round.  I think it took me about 14 minutes but I had to wait for a sled each time which meant it took longer.  

 

Hit a low weight this morning that I haven't seen in quite some time :D

Fitness May 2013 Fitness Group - All Are Welcome!! May 21 2013
16:46 (UTC)
72

Yeah, my thighs were burning like crazy during & after that workout! LOL those KB swings are killer!

Fitness May 2013 Fitness Group - All Are Welcome!! May 21 2013
15:56 (UTC)
74

Crossfit last night: run around the building & dynamic warm-up (love the Monday 5:30 instructor - he's a new coach so he's still trying out lots of different stuff and he's all jazzed about warm-ups!).

Clean technique work

Metcon first, since it was a big class: 5 rounds for time of 10 clean & press (65 lbs), 5 burpees, and 15 kb swings (35 lbs except last round I used 25).  Finished in 17:15.  This was a crazy-hard workout and I was gasping like a fish out of water by the end.

Strength second: every other minute of pull-ups (assisted, and my grip strength was dead by this point) and V-ups

Stretched and foam rolled a bit, and thankfully had a massage last night.  My lower back had been killing me during workouts, and sure enough every muscle was extremely tight in my low back & quads.  Oops!

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