tallysfunny

I totally understand. The process is so foreign to me. Now I have been told that not only do I have a "f*** off" sign on my forehead but I suffer from resting b*tch face. Awesome. And where I live there are no guys. Not single, sane, drug free and gainfully employed. Wth?! As for those girls that want you as you are now, wait for the one that doesn't give a fig for your past but stays focused on being part of your future. What is for you, will NEVER pass you by.

To aroundhky... Looking very good!!! So handsome!!!

To aroundhky... Looking very good!!! So handsome!!!

*** there was a 30 minute time cap on that. I did NOT finish it.

It was called the 12 days of Brian (my coach). 1 clean and jerk (80% RM) 2 muscle ups (scale: 2 pull ups & 2 ring dips or dips) 3 box jumps 4 hanging squat ****** 5 burpees 6 kettle bell swings 7 pistol squats 8 plyopush-ups or handstand push ups or standard. 9 Toes To Bar ( toes to ugh). 10 wall ball squats. 11 kettle bell snatches. 12 front squats So it's like the 12 days of Christmas.

Thanks everyone!! To celebrate I just completed the gnarliest WOD at Crossfit I have ever done. I'm exhausted.

Ok starting stats were: Highest weight known: 345 Weight day of surgery: 315 This mornings weight: 198 Woo hoo!! Surgery was 11/20/12 Here is a pic of me at my heaviest: Here is me trying on clothes at about 205-ish. And here is me the other night taking a self gratifying selfie!! Lol.

We do those in our Crossfit box sometimes. But we do it for 8 minutes and we switch it up. Sit-ups, push-ups, floor wipers, obliques, atomic sit-ups, etc. it's endless what you can do with it. Another thing similar is an EMOM (every minute on the minute). Do a two exercise combo, rest for however many seconds are left and do that for however many rounds you want to get a good solid workout.

You can get an amazing amount of carbs from veggies. Look up high carb veggies. Make yourself an omelette with those veggies and use a good fat like sliced avocados. And if you're worried about eating a good Breakfast or whatever for an AM workout you need to change your concept of breakfast foods. It not about that or lunch or dinner. It's now a time to fuel your body. So eat whatever you can at whatever time of day it is that will enable you and your body to get through a workout. Irregardless of what you think a certain time of day dictates what you should be eating. I eat "weird" things all day long. I drive people nuts but I frankly don't care. It's none of my business what they think just as its none of their business what I choose to do. But google veggies with carbs or veggies containing carbs for counts. That can help you.

Thank you!!! Hoping for a discharge order today. I ran into some crossfitters a at Starbucks today. They had central east regionals tshirt a on. I had my Crossfit NSB shirt on. We smiled and said hey to eachother. It is a inner circle kind of thing. Lol. I always forget how much I love Ohio until I visit. Dad and I might hit kings island one day if Nanny does well.

I have read where it's good to take a week off every so often. So this is my week off. I took it cuz I flew up to Cincinnati to take care of my grandmother. She had her knee replaced and ended up back in the hospital. So that is the priority this week. I miss it like crazy but it's for a good cause. I have to content myself with wearing my Crossfit tshirts. Lol. Good on you guys!! So proud to see a few of us working this hard. The level of commitment to ourselves is fantastic!! Woohoo! No matter how "bad" our day in the box is...we are more than lapping everyone else on the couch. Hugs to you all!!

I mentioned coconut water because its so close to body in its makeup that you can literally run that into you via IV if need be. But water is fine or if you like almond milk that works too. And definitely add half a banana. Not a full one though cuz of the sugar content.

It's a multitude of things. It's not enough Protein, not enough fluids and the new exercise. I would introduce a post workout Protein shake made with coconut Water and glutamine powder in a quality Protein Powder. Take that consistently and even on off days take it. Your body will level out. You also need to ensure that you are stretching before and after exercise. And it can't be just 5 minutes. It needs to be 15-20 minutes of quality stretching and doing things that make sense based on what parts of the body you worked on. Hope you feel better and keep up the effort. It gets better!!!

Wait til you do "Karen". Talk about a wh*re of gargantuan proportions. 150 wall ball squats for time. You will walk funny the next day.

Thanks Fiddleman!! I watch all your posts and devour the information. I have learned a lot. I need to get better about posting and tracking my WODs. I think it makes for better accountability. And I am flyin out to Cincinnati to take care of my grandmother for a week. She had her knee replaced on 7/9. So I will be missing my box for the next 10 days or so but I am going to do some weight bearing exercises while there. Happy crossfitting!

On the recommendation of one of my coaches (who is also getting certified in this), I bought the book Supple Leopard by Kelly Starrett. OMG!!! It's about functional mobility and how to get your body to truly progress and move the way we crossfitter a needs to. I just ordered some compression bands from WODshop.com too. This coach also already had me specifically stretching out afterwards with many of the stretches listed in the book. Now I am going to start going early to my box and start adding some stuff for my warm up. Good luck!!

Welcome to the Crossfit family!!! So excited to have you!! I've been doing Crossfit since march of this year. I am really starting to see progress. However be aware that it is a kind of ebb and flow thing. You will see progress then feel like nothing is happening. Or worse...that you are regressing. But that's not it at all. You just need to take it one WOD at a time. Lol. My box ALWAYS posts a warm up and cool down as well as a bonus on top of the skill/strength and WOD. Here is today's for instance: Warm-up: 400m run 10m elbow to inner thigh (its a lunge/stretch) 10m burpee broad jump 10m toy soldiers Classic tricep stretch Classic shoulder stretch WOD: 3 parts today. 10 min EMOM (every minute on the minute): 5 WBS (wall ball squats) 5 HSPU (hand stand push ups) Then straight into a 10 min AMRAP ( as many rounds as possible): 200m sprint (running or rowing) 20 pull-ups (I used a combination of banded pull-ups, jumping pull-ups and ring rows as my progression towards my goal of an unassisted pull-up) The straight into 5 RFT (rounds for time): 5 box jumps (I do step ups instead but they are 20") 10 KBS (kettlebell swings). The cool down was: 600m row Split stretch Progression side split stretch *skill: pistols That's a WOD in the day and the life of a crossfitter!! Lol

I just walked into my local box and haven't looked back. Best decision I made. Here are two more WODs that I did the last couple of days. Saturday: Warm-up: - 400m row *all the following twice: - 10m E2IT (elbows to inner thigh lunge) - 10m Samson stretch - 10m stripper bent knee - 10 sit-ups - 10 each arm stretch Last: - Banded hip opener stretch. WOD: time 17:58 2 rounds of the following for time: - 15 heavy back squat (35#) - 20 DB Push Press (15#) - 15 atomic sit-ups (10#) - 20 Tire Flips - 15 Hand Release push ups - 100m sled push (I did a 200m row instead because of my knee) - 15 dips Bonus: 50 RWBS (10#) - these are sit-ups that you use a medicineball. When you come up you toss the ball up and go back down when you catch it. Cool Down: - 20m lunges (slow) - reverse banded scorpion - banded split stretch. Monday: Warm-up: - 400m row - 10m stripper pose - 1 min split stretch - 10m inch worm - 1 min shoulder opener WOD: *skill/strength training: Deadlifts 5 sets of 3 (#: 55, 85, 105, 105, 105) **15 min OTM (on the minute): - 3 HSPU (Handstand push ups. I kneeled off of a 20" box to do a modified handstand push up). - 6 burpees - cashout: 1200m row. You row the distance as hard and fast as you can. I finished in 5:29. Bonus: Tabata sit-ups with a 15# weight. Go for 20 seconds, rest for 10 seconds. Cool down: - reverse arm circles - 10 scorpions - 10 good morning holds (30 sec x 4) - 200m jog. Those were my last two sessions. I'm looking forward to my box adding a 7:30 pm outlaw class that I can do after work. I love this stuff!!

Another great tool that I have is the WODzilla app.it lets you record the WODs and pick WODs to complete. It has a complete list of the Crossfit designated ones and has details of what exercises they're comprised of. Well worth the money.

I love this!! I worked yesterday and today but I will post my last WOD so they others can see what I do at my Crossfit box. Warm-up: All of the following x2: - 250m row - 20m toy soldier - 15 air squats - 1 minute shoulder opener - 15 push-ups - 1 minute banded squat stretch WOD: - 600m farmer carry (15# dumbells) - 20 butterfly sit-ups - 15 ball slams (16# ball) - man makers (15# Dumbells) - 400m farmer carry - 20 sit-ups - 15 ball slams - 5 man makers - 200m farmer carry - 20 sit-ups - 15 ball slams - 5 man makers Bonus: - 60 second hollow body hold Cool-down: - 200m row - 20m duck walk - quad wall stretch - split stretch - forearm wall stretch. I drank a Protein shake with extra glutamine for recovery post workout.

Speaking as someone who just joined instead of trained to join...no judgement here just my preference as I am more of a cannonball girl...it's totally doable. And yes there are days where you might get visited by pukie the clown or cry or ask yourself why you are putting yourself through this crazy crap. But then you finish your WOD. And you will be sore from the hairs on your head to the soles of your feet. But you will have worked your tail off and earned every drop of sweat, every gulp of air. The feeling is amazing. You will either love it and drink the kool-aid or you will hate it and limp away. Either way is cool. It's not for everyone but everyone is welcome regardless. They will scale all exercises to you, straight up switch certain ones out if you are not ready for them. My goal is a non-mod pull up. And to RX an entire WOD. This means I want to do just a plain old pull up and I want to do a WOD with no modifications. That includes the warm up, WOD and Bonus. I'm usually drenched by the time I finish the warm-up. It's an amazing workout, the lingo can be hilarious if you enjoy somewhat dirty humor (which I do). Call up a local box and see about an intro class. Trust me you will be sore from that alone. But it's worth it. I promise! By the way I started going in mid March, had my gallbladder out 4/3/13 then was back at 15 days post op and been going 3-4 days a week since because of my work schedule. I would go more if I could. I'm lucky though. One of my trainers said he is usually there til 9pm every night so I can go after work possibly. So excited!!!!!!!! Here are some pics of what we did today.

I just did the "Dirty Thirty" today. It's only my second day back to Crossfit since having my gallbladder out 16 days ago. I'm struggling on what to eat before and after. I think I need more before and I have a good handle on the after I think. I eat strawberries and almonds before. Protein shake after with several grams of glutamine powder for recovery. Soon after I eat protein and veggie. Then a Soup made with onions, peppers, tomato and ground turkey. Greek yogurt with Protein Powder and then dinner is protein and veggie. And I'm drinking home brewed unsweetened caffeine free green tea. I can't even sit down on the toilet (not too much TMI, other cross fitters get it)!

Haven't updated in a while. I had surgery on 11/20, my weight day of surgery was 315. Today I weighed in at 227. I'm sitting at 88lbs lost since surgery. Pretty stoked. I walk, want to start couch to 5k soon, do yoga and have been getting my butt kicked at Crossfit for a few weeks now. Unfortunately I have to take a short break from all that...today I am having my gallbladder out. It's been giving me problems for over a month now. So taking it out should relieve me of the pain, nausea and vomiting. But great losses everyone! Keep up the great work!!!!!