Pardeemom

My life as a woman, wife and mother.

Squatting low

Happy Friday!

Friday’s WOD:
A) Front squat @33X1 tempo, 5-4-3-2-1, increase weight each set but maintain tempo, 2:30 clock 70#, 75#, 80#, 85#, 90#

B) Partner WOD (30min cut off)  Annie, Amy and I – Triple AAA  27:17
For time with a partner:
2000m row
40 box jumps, 24/20″
40 goblet squats, 50/35#
1500m row
30 box jumps, 24/20″
30 goblet squats, 50/35#
1000m row
20 box jumps, 24/20″
20 goblet squats, 50/35#

Notes: Share the work however you want, but you can’t start the next thing on the list until you’ve completed what precedes it.

I’m going to walk & read, cut up fruit, watch C sing at school, look for a new dishwasher, go out for lunch, pickup some things from Jen’s house and hang out today! 🙂

Enjoy the day!

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Thursday!

Original title, I know. 😛

Yesterday I weighed in at the same weight as the 1st week in May. My lowest yet! Awesome! I was also way too snacky last night and should have went to bed, but I wrote it down and logged it. The scale was good this morning. I got up and walked for 30 minutes while reading. No gym today, but I wanted to move around a bit to alleviate soreness.

I work 8:45-1 today and then pickup L from her last Art Club. I work at WW and get to go out for dinner with my dear friend Cheryl! I haven’t seen her in ages and I’m excited to chat. I just have to get home at a decent time so I can be fresh for the gym tomorrow! LOL

That’s what I know. Enjoy the day!

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Humping along!

I slept like garbage last night. My fitbit said I moved around 17 times! That’s crazy! It’s weird, but I don’t feel tired. Let’s hope I last until 8:30pm at work tonight! LOL

Wednesday’s WOD:
A) 1 high-hang clean + 1 jerk, 10 sets; slightly heavier than last week but still speed/technique focus, 1:15 clock 60#, 65#, 70#, 75#, 80# (6)

B) For time (12min cut-off)
500m row
9 front squat, 155/105, 135/95, 115/75 – 65#
18 TTB or hanging knee raises – knee ups
7 front squat, 155/105, 135/95, 115/75
14 TTB or hanging knee raises
5 front squat, 155/105, 135/95, 115/75
10 TTB or hanging knee raises
500m row 8:50 finish time

Notes: No racks for the Front Squats. Post times to comments

I’m going to walk and read and shower up. I have errands to run before WW today and then I get C from school to work with Roberta on art. Then back to town for work at 5pm. Lots of driving around today!

Enjoy your day!

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Tough Tuesday for sure!

So I’m feeling the effects of Murph from yesterday. My legs are tired, my lats are sore, but I made it through the workout!

Tuesday’s WOD:
A) Back Squat, 5@65%, 4@72.5%, 3@80%, 2@87.5%, 1+@95% of training weight; 2:30 clock. – 85#, 95, 105, 115, 125(2 reps)

Notes: this is the “peak” week in this 4 week cycle. The last “1+” set of squats is a max rep set; GO FOR IT! as this is your “test” for this cycle. Record your reps and weights to comments.

B) For time (20min cut-off)
30 deadlifts, 95/65
15 pull-ups
50 double unders or 150 singles
30 shoulder to overhead, 95/65
15 pull-ups
50 double unders or 150 singles
30 hang squat cleans, 95/65
15 pull-ups
50 double unders or 150 singles  – 65#, banded pull-ups, singles  16:13

Notes: if you can’t do a strict unassisted pull-up, you must do jumping pull-ups or use a band. We don’t want you doing dozens of unassisted Kipling pull-ups if you don’t have the strength in your shoulders to do an unassisted strict pull-up. Record time to comments.

I work today from 1-5 and I’ll walk (or run) in a bit. I have squash cooking and English Muffin bread rising. Once it’s done cooking I’ll head downstairs to get even sweatier!

Enjoy the day!

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Murph (at home)

Happy Memorial Day!

This morning I tackled Murph at home. I ran 1 mile, did 100 pull-ups, 200 push-ups, 300 air squats and then ran another mile. I won’t lie, it was tough! I finished in 50:20 and was so hot when I was done I was dripping sweat and nauseous. The bonus is I’m down 4.8# since last Monday! Woohoo!

While I was showering I thought I should go support my fellow gym goers and take some photos. So I stopped at Kwik Trip to buy some bananas to go with Mary’s bacon and eggs. So many people came that I’m glad I did it at home since there was only 1 pull up bar left and it was a tight squeeze!

we did murph4

Look at all the happy faces now that the WOD is over! LOL It was nice to sit around and chat with everyone since normally we are rushing home before we work.

I came home and cleaned up a the house a bit, ate lunch, pattied up Whole 30 approved turkey breakfast sausages and took the girls to see Pitch Perfect 2. We watched the first one yesterday. Good movie, lots of laughing out loud going on in the theater.  Tonight’s supper was lasagna, my last pasta hoo-rah and while it was baking hubby and I went for a walk. I felt I needed to keep things loose after all the squats (and sitting for 2 hours at the movie).

Tomorrow morning it’s off to the gym!

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Busy Saturday!

Happy Sunday morning!

Let’s see…Friday I walked the levee with Gemma in the morning, then came home to clean up a bit and have a light lunch before I went to Madison shopping. I found a few Whole-30 compliant sausages and hot dogs. The lunch meat is outrageously priced! Almost $1 per slice. I did find a sight that says you can make your own. I may give that a shot.

Saturday I worked out at home in the morning and then we had our garage sale. It was fairly profitable since the girls sold a bunch of clothes. Hubby’s two hammers both sold! LOL That was his contribution. We are going to have it again in June and then I think that’ll be it for this summer. We closed up the sale early and headed to Baraboo for our nephew’s 2nd birthday party. It was in a park that has a small zoo by it and it was perfect for the kids. As a family we headed down to the trail by the river and took in the scenery. On the way home we got ice cream (since I won’t have any in June! LOL). We packed up the garage sale, had supper, took L to her friend’s house for a sleepover and delivered a bed frame that hubby built to Mary’s house. We got a tour of her new place and chatted for a bit. She asked me if I ever thought about becoming Crossfit certified to teach. Um, no, but I’m flattered she asked. I like being told what to do and since I can’t do all the moves I don’t feel like I’d be a great coach that way.

So far today I’m not doing anything strenuous. I may weed a bit if the rain holds off, but I’m taking the girls shopping at 9am. They need swimming suits and we need a few groceries. We are also going to pick up a movie or two since rain is in the forecast. I’m also saving my energy for tomorrow’s workout. It’s called Murph and it’s in honor of a soldier who died in Afghanistan. It’s tough…..run 1 mile, 100 pull-ups, 200 push-ups, 300 air squats, run 1 mile. Last year I did it at home on the treadmill and finished in 46 minutes.

Another happy note, I am down 3.8# from Monday morning’s weigh-in!

My upcoming week…

  • Monday – Murph at the gym, movie in the afternoon?
  • Tuesday – gym, walk, work 1-5
  • Wednesday – gym, walk, work WW and weigh-in, pick up C from school for Art Mentoring, work 5-8:30
  • Thursday –  work 8:45-1, walk?, work WW, dinner out with Cheryl
  • Friday – gym, walk, C has a program at school at 1:45p
  • Saturday – workout at home, L marches in parade in the morning, hang out downtown, niece’s graduation party at 5pm
  • Sunday – workout at home, retirement party at 3:30pm

MONDAY – Start Whole 30! Obviously next week will also be prepping for Whole 30 meals.

Enjoy your Sunday!

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Shoulder Burn-Out!

Happy Sunny Friday!

Yesterday I went out for lunch with Tricia! I had a Buffalo Chicken Panini and Sweet Potato Fries. I did excellent eating there, super proud of how well I did. Last night I went to the gym to listen to a dietician speak. It was informative, nothing I didn’t already now, but it helped to reaffirm a few things.

The scale was up a bit this morning, I’m thinking from the restaurant food and popcorn before bed. No biggie.

Friday’s WOD:
A) Deadlift, 5@75%, 3@85%, 1+@95% of training weight*, slow & controlled throughout, 3:00 clock 140#, 155#, 175#

Notes: remember that the “1+” set of DLs is a max rep set, BUT TERMINATE THE SET WHEN YOU CAN’T MAINTAIN A NEUTRAL SPINE; record weight used and reps to comments

B) Partner WOD:
AMRAP, 3:00 per station with 1:00 rest in between stations. While one partner works, the other is in the hold position.
Station 1: Thrusters – bar only (45/35) / Front Rack Hold – bar only  74 reps
Station 2: HR Push-ups / Hang Hold 60 reps
Station 3: Wall Balls (20/14#) / Wall Sit 77 reps
Station 4: Burpees / Plank 39 reps
Station 5: OH Lunges (15/10# plate) / Handstand Hold 74 reps

I’m going to walk soon with Gemma, then it’s home to clean up and grab a snack before I head to Madison for some food shopping. I need to stock up for the Whole 30 that starts June 1st! I’m excited and scared! LOL

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Rest day

Happy Thursday!

I weighed in yesterday exactly the same as last week! Victory. I weighed in at home this morning and I’m down 2.2# from Monday morning.

No gym for me today. I considered it, but my body just needs the rest. I work 8:45-1 and then I am going out for lunch with a co-worker friend of mine. I have to pickup C from Art Club today and I’m going to pick up a watermelon (or two) that are on sale starting today.

Tonight my gym is having a nutrition clinic with a former member who is a dietician. I’m interested in what she has to say. Of course, this is on the brink of starting Whole 30 on June 1, but I know she’ll have something useful to say. 🙂

I’m heading to the gym tomorrow morning and then walking the levee with a friend. After that I’m heading to Madison to look for some Whole 30 compliant foods that I can’t find here.

Enjoy your day!

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The ball is in motion

Happy Hump Day!

So, I’m weighing myself each morning and I’m down 1.8# since Monday morning. Darn sodium! I’ll weigh-in today at WW, but it’ll be around were I was last week, but probably a bit more with food in my body, etc.

I also reached out on Facebook to my Crossfit pals and a few of them are going to do the Whole 30 with me for the month of June! Awesome! I’m still working on hubby, he seems to be interested but worried about what to eat. That’s where I come in. I’m going to be planning and prepping so this goes well for us. The kids are NOT on board with it! LOL They can’t live without cheese and bread! 😛

TOM is here, I knew it was coming after yesterdays workout. I just felt crampy after all that running. The bonus is it helped me sleep a bit better last night.

Wednesday’s WOD:
A) Clean & Jerk Practice: 2 high-hang cleans + 1 jerk, 8 sets; slightly heavier than last week but still speed/technique focus, 1:30 clock – 60#(1), 65(2), 70(1), 75(4)

B) 3 sets, each on 5 min clock
6 power clean & jerk, 135/95 or 115/75 or 95/65… – 65#
400m run
6 power clean & jerk, same weight
Whatever time remains in the 5 min is rest – round 1 3:42, round 2 3:30, round 3 3:27 – faster each time! WOOHOO!

Notes: shoot for consistent times on the C&J/run couplet. Post results to comments.

I’m walking soon and then getting ready to head out for errands before WW at 10:45.

Enjoy your day!

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Still thinking (and talking)

Happy Sunny Tuesday morning! Yesterday work was busy and the time flew by. After that I dropped off our busted window at the glass store and headed to Kwik Trip for gas and food stuffs. I came home, at a bit and walked on the treadmill. Supper was delicious grilled burgers and I ended the day using 4 of my WPA. Not too shabby. Another thing I went back to doing was daily weighing. Yep, I had to put a new battery in my scale and I’ve gotten on it the past two mornings. I need to lose 10#. Period.

I mentioned yesterday about Whole 30. I talked about it at the gym this morning and one lady there said she’d do it with me. She’s had to eliminate things from her diet for health reasons and she said to start today! I said no to that, but I think June 1st is doable. I need to plan out meals and then prep for it. I also have too many ‘eating’ days coming up through the end of this month and I don’t have many conflicts in June. If I’m going to do it, I’m going to do it right! LOL

Tuesday’s WOD:
A) Back squat, 5×3 @87.5% of training weight*; 2:30 clock – 115# all reps

Notes: *remember that “training weight” represents 90% of your most recent 1RM; that is the number you’ll base all of your weights on for this cycle

B) 5 rounds for time (20min cut-off)
15 Russian KB swings, 50/35# – 35#
15 wall balls – 14#
250m run – finished in 14:18 or so

I still detest running. I just focused on not stopping! LOL

On plan for today….walk & read, shower, work 1-5, walk?, to bed early, work on planning for Whole 30

Enjoy your day!

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