we missed our post last night, whoops!
anywho, the workout went very well. Just FYI, 5 rounds of stairs is not comparable to 100m... it hurt lol. Even after all these weeks of intense workouts the last two days have wrecked our legs, feel like its day 1 again, but it feels good the pain reminds us we are still alive and its weakness leaving the body. Really staying encouraged with the diet and weight loss, feeling better and better each day. Cant wait for the weather to improve so we can do more outdoor stuff and distance runs / walks.
Zanna: Had it rough today after not working out for 5 days. Dont want to do that again. Looking forward to month 3 :) Current Weight 149
37:40
Casey: It was arough WOD but it felt good. It was a rude awakening. Really happy with the weight loss this week. Cant wait to see what the week brings. Current weight: 347.2
30:35
Today I was going solo, it was too cold for the kidos so Zanna took one for the team and stayed home while I did the workout. I got home really late so didn't start until 8:30. Got through the warm-up, threw on my hoodie, grabbed the timer and went at it. I tried to map it out using mapmyrun.com but miscalculated somehow and wound up going 2.24 km but it felt REALLY good. I mean, it hurt like an SOB but it felt good to push and have the wind in my face. Then the rain started coming down hard, I was the only one outside running and people on their patios just watched me clipidy clop on by, the random cold breeze would push me back and the water poured off my brow. I felt empowered, but I am now extremely tired. I didn't have means to track 400 meters at a time so I just gauged it by blocks and basically ran as long as I could then stopped for a 1 min. I finished the whole thing in 20:23 then sat down to a hot bowl of Paleo beef stew! This eating clean thing really works, I have dropped 5 lbs in the last three days. I still feel horrible that it took me over 20 min to run 1.5 miles but hey, its a work in progress right?
Zanna: Starting to eat clean today and really struggling to want carbs! WOD was good. Mentally drained today. Need to aim for doing the WOD earlier.
3-3-4-4
Casey: Really enjoying my iced coffee protein shake in the morning. First day of eating clean felt really good. I had to shovel the food down my throat because I was eating so much. Felt full of energy felt really good and it actually helped with the WOD a little bit I had a little more energy. All in all a good day.
3-3-3-3
AMRAP 3 minutes
7 pull-up/7 burpee
Rest 1:30
Repeat 4 total cycles
*@Casey, if the burpees hurt your wrists, 14 double unders can replace the burpee
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Zanna: Had me nauseous post WOD, maybe it was all the up down...I dont know. Had fun teasing Casey about his short hangs and was glad I was able to back it up by hanging on alot longer :) Still can not do a double under so I did 40 jump rope skips. I am able to do almost all 40 without stopping now if I am on the rubber gym mats instead of carpet. (23,35,13{Casey made me laugh},22,33)
6 + Lunges + 25 jumps
Casey: Im with Zanna on the nauseating thing with all the up and down. It was a good WOD. Doing the hang actually stopped the wrist pain for about an hour. (5,7,8,4,5)
5 + 6' lunges
Great WOD! Good sweat factor. For Casey it actually felt good to run, he has not been able to run for a long while, it was a good motivation! I am really enjoying the fact that our speed has picked up and we are able to get through these WODs quicker than when we first started and had 2+ hour WODs :)
This WOD was short and sweet. Had our hearts pumping though. It was so fast and intense that Casey got all the way through the work out with out much sweat and then for the next 30 minutes that Casey was sweating his tail off. Looking forward to the weekend and more yard work!
Casey: 9:46 Zanna: 8:13
Zanna: Found it interesting that the box jumps were actually a rest after the weighted lunges. I did start the WOD out telling myself I was sure I would end up doing step ups instead but did jumps the whole time to my surprise. Form was MUCH better on front squats, wasn't leaning forward and drove from my heels :) Had a headache before I started and hope the blood flow would help but it didn't.
50/50/55/55/55
12:05
Casey: The WOD was surprisingly hard. It was unusually hard, the front squats, so I had to drop weight. The wrist was not hurting tonight it was just a rough WOD and got the sweat going.
135/205/205/205/205
13:00
So Casey's wrist pain is so bad right now that he was unable to do tonight's WOD. I completed the warm up and the strength portion. (35lbs) Getting Casey into a doctor tomorrow to have it checked out.
Weigh in tonight!
Zanna 149. Arm measurement went up, and thigh went down.
Casey 349.4 (down 3.6lbs) Up in Chest, Arm, and Thigh. Down in Waist and Hip.
Zanna-
Not sure if it was a mental or physical block but I always seem to have a tougher time with the WOD the later it gets. I did not get a new PR as much as get a real PR with a full squat. New PR 70.
Casey -
Got a late start with the workout last night but we got through it. I certainly felt stronger and was able to increase my PR a good amount, I felt confident that I could have easily done more. The legs feel like tree limbs now, getting rock hard and stronger each day! I am so motivated by the increase in strength and the form felt good too. We have videos to upload soon. New PR 335!!!
235/235/265/265/265/295/295/315/335
This WOD was quick and intense. Zanna has a bit of hip pain. Looking forward to our rest days. Testing out posting a video... Hope this works.
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Zanna: Feeling much more on my game tonight. Some of my stresses are gone and I ate much better today. I felt like I dominated this WOD. It wasn't that the weight was easy I just wanted to be done with it tonight. WOD had my heart pumping!
3:00 / 2:30 / 2:25 / 2:25
Casey: Today was a rough day because I quit chewing 2 days ago. And the mental / physical detriment in combination with the WOD just really sucked tonight. Otherwise feels good now that its done. Can't wait til tomorrow.
3:25 / 3:45 / 2:50 / 3:05
Warm-up #1
Complete 3 rounds of:
10 Pull-ups
10 deadlifts (#95/#65)
Rest 1:30 (after completing 3 rounds)
Repeat for a total of 4 cycles
*time each cycle
*remember what I told you in the email about tightening
Cool down:
Walk 400m
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Zanna: First DNF, Im not sure what the deal was tonight, the jump rope is tough but I just mentally wasn't there. Had a lot of distractions tonight. Weight: 148.6
45/55/60 DNF
Casey: Feel really bad that I could not finish but at the same time I felt like I was going to throw up. Unfortunately this WOD was just too hard and I will try to push harder tomorrow. Also Im perplexed at the weight this week as it shows I have gained several pounds but also lost inches. Weight: 353
65/85/105 DNF
So we turned a little yard work into an anaerobic workout today. We probably shoveled somewhere near 800 pounds of earth in our back yard today and it was just the two of us. As we were working I suggested that Zanna get the timer and we do 5 min of shoveling as fast as we can then pause for 2 min, rinse and repeat. Not only did this present a challenge but it allowed us to work at a manageable pace and we tore through half of the project in about 4 hours. We will update pictures as soon as we can, just wanted to share how using the Crossfit mentality can fit into your regular routine and turn it into an effective workout while helping you finish a task ahead of goal.
Zanna: I am so sore right now! TGIF backed by FRAN was hard!! I tried to do the 65 then tried 55 and ended up doing 45. I don't remember the exact count from my max sit ups/push ups from August but I think I at least doubled it :) Very glad the weekend is here! Feeling more familiar with the power clean in the warm up.
Push Ups: 45 -- Sit Ups: 46 -- TGIF: 11:52 (45lbs)
Casey: Over all this was probably the hardest week. Doing FRAN and then this the following night really made the muscles sore again. And the looking to the several hundred pounds of earth we are going to be moving in our backyard will leave us one good day of rest and I am looking forward to getting back to it on Monday.
Push Ups: 42 -- Sit Ups: 46 -- TGIF: 14:24 (135lbs)
Zanna: 10:24 (45lb) Fran was HARD! I did not want to do this one especially after watching Casey do Fran...but I persevered none the less. I do think the stigma around Fran made it mentally harder. Figured out I needed to open up my hips to get deeper. Not sure if I had my elbows up enough though. Do look forward to seeing how I do next time I do Fran!! I am feeling more flexible. We are 1 day out of our 1 month mark! Next step is to focus on getting proper nutrition, making sure I get breakfast and Casey gets full meals. Excited to see the difference eating better makes!
Casey: 16:22 (95lb) I did not find out until after the work out that Zanna had too much weight on the bar. I was only supposed to do 65 instead of the 95 but it was hard it was grueling and it felt so damn good when I was done! Look forward to Fran's next visit when Im stronger.
Zanna: 2/1/1 WOD was good. Weight sure did feel like it got a whole lot heavier in round 3. Just found out Fran is coming tomorrow....maybe I'll be sick when she gets here...LOL
Casey: 2/2/1 The WOD felt good. I was getting a weird muscle pain in my lower back, not sure what caused it, it is not really hurting right now. I did some myofascial stretches.
Zanna: Metcon had my heart racing! I thought hitting 80 was hard until I hit 97.... Those last 3 wallballs were KILLER!!
S: 45 / 65 / 70 / 75 / 75 / 80 / 85
MC: 8:50
Casey: This is probably the most intense work out I have had yet. It felt really good when I got done but it was pretty intense at times. Still having knee pain, hit it with ice again. Think trying two 45s on the front squat created a mental block... backed down and even went above that first weight.
S: 225 / 135 / 185 / 205 / 225 / 245 / 245
MC: 10:35
Zanna - Sent Cindy packing. Push ups were really tough at the end! Did 10 reps plus 5 pull ups and 7 push ups. Weighed in at 147 tonight.
Casey - 10 Reps. At first Cindy seemed easy but after a while she sure wore out her welcome. I pushed harder than I thought I could push to the point of hearing bells ringing and laying on the ground in a fetal position. Thanking God that 15 minutes was over! Some how I managed to hurt my knee tonight. Heat and ice for the pain, not sure what caused it but it is not going to hold me back! Feels good to be back at it! Happy Monday!
Weigh in at 349.8, based off the estimations I have lost 6.39 lbs fat mass and gained 3.39 lbs lean mass.
