CrossFit Day 5 {Fight Gone Bad}

 Tonight...we graduate from Foundations Class. If a workout designed for an MMA fighter and titled "Fight Gone Bad" doesn't scare you...then you're probably just crazy!


To say I was nervous would be an understatement. I knew the workout would be scaled, but still, I worried about completing it. Jeremy assured me that he had my back ...and of course, he did. I did all the moves like everyone else in class, except the box jumps....I scaled those even lower to a 2 plate jump. I did have to do step ups for part of Round 3 and I also had to use a 10# med ball in round 3 for my wall balls. Otherwise, I worked hard and kept up.


Super proud of myself for completing 174 reps. I wasn't sure what I was even capable of, but had a number in my head of 150 and I beat that!

April Foundations Class

This is my starting picture....I can't wait to see that double chin and extra belly rolls fade away as I get stronger each month.

Coach Jeremy Irvin ...this guy was so encouraging during Foundations. I'm trusting him with my next 90 days and I know he'll keep me safe while I get results.

CrossFit Day 4

We "affectionately" call tonight's WOD, [Death By Wall Balls].

Tonight we learned our first Olympic lift, the Med Ball Clean. I get the concept, but my execution was something akin to an elephant trying to scratch his nose with his hoof. Awkward and clumsy at best. We then moved on to Wall Balls, which I've done before...just not to CrossFit standards. I've got to work on my squats. It is proving to be foundational to pretty much every move we do and my nemesis. Getting my rear low isn't the hard part...it's getting back up. LOL.

Anyway, the way tonight's WOD worked was we had 8 minutes to do as many wall balls as we could working in Tabata (20 seconds of work/10 seconds to rest). Once our form started to deteriorate, Jeremy would tap us out and we would be done. He informed us that no one in the Foundations class has ever made the full 8 minutes. Blake took that as a challenge. I took that as relief!

The guys used 14 pound med balls and the girls used 10 pound med balls. I made it to 3-1/2 minutes before Jeremy tapped me out with 29 reps. Blake was a beast and made it longer than anyone at 7 minutes and 120 reps.

Tomorrow we graduate Foundations with [Fight Gone Bad]. I'd be lying if I said I wasn't nervous.

Today's WOD:

Tabata Wall Ball

8 minutes

20 second work

10 second rest

A Little Tuesday Motivation

Nutrition...the Foundation of it All

Tonight at CrossFit it was all about Nutrition.

We all know this is my nemesis! I also know that if I want to reach the goals I've set, then I have to get this right and quit making excuses.

The bottom line: Eat Real Food...Not Too Much...Mostly Plants.

What is real food you ask? Food that was grown from the ground or had eyes.

Simple enough, huh?!

Randy (Vest), owner of CrossFit Cathal, taught tonight's class and did an amazing job explaining how glucose, insulin, and glucagon work in our bodies. I wish I'd had him as a teacher when I was in nursing school...I might've done better on the endocrine tests. LOL.

My nutrition goals:

*finish April without soda

*overhaul breakfast and make it healthy

*increase water intake

I'm starting with these. Of course, my end goal is to decrease my body fat and to eat on plan 6 out of 7 days, giving myself one cheat meal a week....but I'm going to have to work up to that a little bit.

InBody Scan

Blake and I went to Jonesboro 5 Star Nutrition to do an InBody Scan. We wanted to have something measurable at the beginning of our CrossFit journey. We've done a couple of other InBody Scans...my last one was in January. I was not happy with the results of today's. At. All.

Weight: 237.9 (10am in jeans and sweatshirt)

50% Body Fat

BMI 37.3

I'm only 32 pounds of lean mass. I have about 80 pounds of fat to lose!

I knew these results wouldn't be pretty, but seeing it in black/white is eye-opening. Time to move some dirt and get to work!

CrossFit Day 3

I'm still hangin' in there....bum knees and all. I think some expected me to bail out, after all, trashed knees was an acceptable excuse, right? But...I'm not one to quit easily, so solider on I did.

Tonight was much better. I didn't hurt myself and I finished the WOD :)

My body is battered, bruised, and sore, but I just keep showing up, knowing my consistency will pay off. We have a few days off, so I'm hoping my body will recover.

Today's WOD:

3 Rounds For Time

10 KB Deadlifts

10 KB Swings

(I used a 13 pound KB for these)

[completed in 5'27"]

CrossFit Day 2

OMG!! I was a hot mess tonight! First, my quads are so sore!! Then, Jeremy takes us outside for a 400m warm up jog. I'm thinking, "sweet! I can do this!" WRONG!! I wiped out about 50m from finishing, totally trashing my knees in the gravel. Skinned. Bloody. Ripped pants and all. Ugh. I wanted to cry (and I did when I got home) I may have cussed under my breath. But I did NOT QUIT.

Next  up was box jumps, which I've done before. I knew I wasn't in shape to use the 20" box, but thought I could modify down to 3 bumper plates. Wrong again! I couldn't quite stick the landing and ended up falling backwards flat on my back. Any sliver of ego I might've had, is definitely GONE. I did manage to jump up on 2 plates, but decided step ups on 3 plates would be safer for our WOD.

Today's WOD:

30-20-10

Push Press (using a PVC pipe)

Step Ups (3 plate high)

[completed in 6'45"]

Now for some ice on these knees and some ibuprofen!