Training 9/15-9/20

This is what I call HELL week at the gym.

Monday 9/15-

3 rounds of:

20 KB SDHP (70/55)

20 Wall Ball Shots (20/14)

2o KB Swings ( American, 70/55)

rest 1 min

record time for each individual round

This workout jacked me up. This was the first time that I have done american kettlebell swings at #55 lbs, and I wasn't ready for it, haha. I got through the first round okay, but the last 2 were a drag, I could barely move through them. I finished the workout somewhere around 14 minutes. I immediately dropped to the floor and tried to stretch out my lower back, the rest of the week was history. I was basically babying my back the entire time. 

Tuesday 9/16- 

12  min AMRAP

15 Box Jump Overs (24/20)

10 Push Jerk (135/95)

5 Pull Ups

10 barbell lunges lunges (135/95 front rack or back rack)

15 Butterfly Sit-ups

I was able to get this workout done at RX, and able to finish 2 rds+ 30 reps within the time cap. I had to wear my belt for the push jerks, and lunges, I felt like I was going to just loose my core if I didn't. I was hoping that I would feel better after this workout, since I got up to move, in comparison to the rest of the day, but who was I kidding haha. 

lunges where tough, my face says it for sure. 

Wednesday 9/17- 

5 rounds of:

200 meter run

12 target burpees

I went to the 5:30 am class this day to visit my BFF Kennia. She isn't able to come to the 7pm class anymore, so I sacrificed some sleep to see her face. It was totally worth it :) For this workout, I set a target around 10 inches, and finished just under 12 minutes. 

Thursday 9/18- "Run Day"

for time:

30 Bear complex

*heavy as possible with good form. 

I really wanted to do this workout, but my back was still killing so I decided I should probably go for a run instead since my half-marathon is only a month away! I ran 3 miles, with a 9:25/mi pace. The run felt good for not running in a little over 5 weeks. After this run I have actively decided that for the next month I am only able to crossfit on Mondays and Fridays, since my running schedule has me running Tues, Wed, Thurs, and Saturday. I kinda hate it, but I feel like I will hate running more on race day if I don't actually start running, no matter how late in the game this is haha. 

Friday 9/19- Rest day- worked on mobility, pull ups , and trying to get chest to bar. 

Saturday 9/20- Saturday workout! 

I made up strength/gymnastic work from Monday.

Handstand Shrugs 5×5 (small range of motion, shrug down and push up)

Ring L-Sit – accumulate 2 min

Kip Arch to Hollow 3×6

Back Squat 3×6 @75% = 145lbs

The workout for the day was a running/partner "Cindy" 5 pull ups, 10 push ups, 15 air squats.

our group was able to get through 2 rounds + 15 reps ( that's each of us doing 1 round of cindy, one person working while 2 others held a plank) and finished with a 800m run.  

Training 9/10-9/12

This is definitely going to be a shorter post about training, since I already posted about half of the week, but here I go!

Getting through some Thrusters 

Wednesday 9/10- FRAN, enough said. haha (If you don't know, Fran is 21-15-9 rep scheme of Thrusters and Pull-Ups)
The gym has decided to retest some of our benchmark workouts that we did a while ago. I have never actually done Fran. Back in January I logged that we did a AMRAP/running Fran, so I didn't really have a time to beat. This time around, I set the standard. The biggest difference between the two workouts (other than the actual set up) was that I did the workout in January completely modified. I did banded pull ups, and used #45lbs for the weight. Last week I was able to do the workout as RX'd at #65lbs with unassisted pull-ups, and finished in 7:50.

Sometimes seeing your own progress is hard. I can look around the gym, and say "man, she has gotten so strong." or "Geez, pull-ups are so easy for her." (clearly I compare myself to others to much *working on it*) Doing Fran opened my eyes, and helped me see how far I have come since April, which is when I started to go to the gym more frequently, and pushed myself a little more. Looking back I remember how hard a #65lb thruster used to be for me, especially when it came to doing multiple reps. I remember when I had the biggest mental block of life, and couldn't get pull ups. These struggles felt like mountains, mountains that I thought would never get easier, or even worse, that I would never get over.

Throughout this workout the thrusters were the easiest part! Awesome right! But I do feel like I paced myself a little to much on them, this is where I feel that I could have shaved some time off in the workout since I haven't really learned to string my pull-ups together. This is now noted, and I know where to push myself the next time that I attempt the workout. Pull-ups felt relatively easy, I was working out next to Holly, and man that woman pushed me. I wanted to rest so much more, I am so glad that I was next to her, because every time she jumped back up on the bar I knew that I had to get up to. I was able to string a couple reps together, then would drop to singles. I did get a few sets of 3 pull ups, but I felt like my reps were a little short. I wanted this workout to be as accurate as possible so I decided to stick with numbers where I knew the pull-ups where good. After completing the workouts, I know that I can get a faster time. I have a new goal of working to get 5 pull-ups consistently through out a workout. I am excited, it might take a little time, but I know I can get it.

Pull-Ups:The filter makes me look buff ;)!

Thursday 9/11-  
13 years ago, a day I will never forget. A day of vulnerability, but also a day that America stood together. Prayers for all the lives lost that day, for their families. Thank you, to all the men and women who risked their lives that day. 
It may not have been that very day, but this is a day that changed my life forever. My brother, Chris, joined the Marine Corps to protect our country after this day, to end the fight on terrorism. Thank you to all that have taken the oath to protect and serve. 

After Fran, I really didnt want to workout, I was tired and sore. I thought of our workout as a "hero WOD" an hour of hard work for those that have lost their lives due to 9/11.

METCON:

30 push ups

1 mile run

30 Deadlifts At Body Weight (#155lbs )

Over all I was glad that I was able to get a workout in, it was a good one. I was really surprised how easy the deadlifts where. I broke them up into sets of 10, but I think I could have done sets of 15. I finished the workout in 11:50.

DU during Annie

Friday 9/12-  We tested another benchmark, we did Annie. A rep scheme of 50-40-30-20-10 of double unders and sit ups. UUUUGGGHHH.  I struggle with double unders, and that's where I got most frustrated. I know they are getting better, but when they are bad, they are bad. I turn into a 2 year old and throw my rope on the ground, and curse under my breath haha. Then I take a deep breath, regain my composure and try to get through them. I am stoked that I was able to get 17 in a row one round! That is the most I have ever done! Sit-ups where easy, and I felt like I was getting through them super fast ,I have the butt burn to prove it :( . Every time I do sit-ups, it never fails haha. I was able to finish in a little over 13 minutes at 13:09! It will be interesting to see how improve when we retest them.

These three workouts where a great way to end the week. I have seen how I have improved, and where I have room. This is why I love Crossfit, there is always room for improvement.





Here are some shots from Monday and Tuesday's workouts, getting work done!-

Wall Balls, suck balls.

Nose&Toes

Sit uuuuuupppps

G2O w/ 95 lbs

lateral jumps over the bar

Thanks for reading,

xoxo

Tori

Happy Wednesday!

Ugh, I have been so behind with my posts!
I can't believe that we are already half way through the week!
I have been so exhausted lately. I haven't been a full time student in about a year and a half, juggling 2 jobs, and working on my training both running and crossfit, is definitely wearing me thin.

I am not stoked about all of my classes, but am happy with my first semester at state. I am as positive as I can be with school at this point, I know next year will be a good year with more in depth classes. It might be silly, but the class that I want to take the most from is my gymnastics class. I was able to hold myself in a headstand for a few seconds! Whoo hoo! haha.

I have really come to enjoy coaching polo. I was so nervous at first, I loved playing polo, but I knew teaching it would be another story. It is going well! The kids are a great time, and it is overall just a great experience. Because I am coaching, I am not working much at the store other than on weekends. At the moment I feel that may be best, I have been a little stressed with the way things are at the store, it is not an environment I enjoy being in. Addressing issues in the store has become harder and more complicated than I thought it would be. I think taking some time to do something different, find myself, and give myself some time, going back to "normal hours," about 20 per week, will be best for me. The owner of he store has a couple of incentives running, it is pretty awesome to have to chance to sell shoes, and earn some free gear doing so! Keeping me motivated!

The past weeks workouts have been good! (9/4-9/9) It is easy to get into the gym, and get my workouts in, but a whole other story when I am talking about running. I am hoping to get my runs in, throughout this week. I am also hoping to find a running buddy to keep me motivated! Ahhhh, I just hate thinking that I am slowing someone down. Either way, I need to start running, like now, my half marathon is only 5 weeks away! Crazy how fast time flies by!


On another note, I am going for this whole Coconut Oil craze for hair growth. I will do anything to help with faster hair growth, and maintain healthy locks! If anyone has any tips/ their own experiences with it, please let me know! I will keep you posted on how it goes!

Late Post...

Well, we are already halfway through our first week of September!
Times flies, but I am so ready for Fall! 

What have I been up to:

Last week was my first full official week of school, my second week of coaching polo, and the week my "training" for the CVT officially ended.

I had a good week of training at the gym. I would say that my best day was Friday, I was able to PR both my clean from the floor, and my jerk from the rack. I just happened to clean 135# off the floor after finishing the jerk, then I was able to get a solid 140# up! It is so nice when the movements "click" and I am able to get up weight that I can feel is "light" for me but the technique isn't quite there. With more practice, the weight will come, and I can't wait!
Like I said earlier this week, I love CrossFit now more than I ever will. Every time that I walk into the gym I am pretty much getting a new PR, or doing something that I never thought I could do. I love that feeling.

Although training in the gym has been awesome,  I have failed to do is getting my running in for my half marathon training. I am hoping (fingers crossed) to get up tomorrow to get my run in. I am half way through my training before race day, and need to get back on it! I love running, but I have realized that I like training for competitions more haha.

Here is a photo recap of this past weeks training, well more like Friday & Saturday, I wasn't really able to get many pictures from this past week! 

Thanks for reading! 

xoxo,

Tori

Central Valley Throwdown & Expo

This week I took it relatively easy. I followed the gyms programming until Wednesday, then decided to rest, and work on a little fine tuning of movements for the throwdown on Saturday.
Waking up Saturday morning, I was beyond nervous. I have never felt like I did that morning, or before each event. I was nervous, my body would heat up, my heart would race, and I would feel sick to my stomach. Then the clock would count down 3...2...1... GO! and it was gone. I was able to get out on the floor with the 13 (I think) amazing ladies in my heat, and throw it down! I know it is awesome to watch the pro's do this stuff, but I am even more amazed by the women that I competed with yesterday. We all pushed our limits and broke down barriers doing the best we could with each event!
I will always say I am disappointed, that I know I could have done a few more reps than I did, I could have finished that last run, I could have lifted a little more weight, but over all I am proud of myself. With each event I did more than I did practicing the event, I PR's my clean by 5lbs after working out all day, I had an amazing day with my CrossFit Reedley family, and last, going into the event my goal was to finish Top 15, and I finished in 5th place. Pretty Awesome!
I would have to say over all my top favorite things about the events were: 1. Being in the same heat, and the lane right next to Diane. She pushes me, in the best ways, so it was nice to have her by me. 2. Getting a PR on my clean! I didn't even squat clean the 130lbs haha, so I am confident that there is more strength there, I just have to dig it up!
I am not sure when I will do another competition, but I am excited. I am excited to put in some more work at the gym, push myself with new goals, and reach them. It feels good to do better than I thought I would, but now I am motivated for a top 3 spot since I was so close to it this time around.

Workout #1- 2-min-drill: I didnt not do as planned... haha. Everything went out the window from what I had done in practice, I blew myself up on the snatches, but I was able to keep a good amount of reps, throughout the entire event. In practice I got up to a 115 reps, and in competition I was able to get a few more reps in, I got a total of 123.

Workout #2-  Rope-a-dope: I was confident going into this workout initially, and I didn't even finish it in competition. Ultimately, I wasn't prepared for the rope that was used in the workout, and I was completely blown up from WOD 1. I was/am so disappointed that I want able to finish the workout. I got through the first and second rounds for a total of 2 runs, 5 rope climbs, and 160 single unders. With 40 seconds left, I took off for my run starting the 3rd round, and I didn't make it back to my mat for point, but I wanted that run so bad. I struggled to get as far as I did into the event , when I was expecting to do so much better is what kills me.

Floater #1- This was a max box jump. I was able to get higher than I got in practice, which I was stoked about, I was able to roughly jump 35 in!

Floater #2- We found out what the workout was that morning, it was a 3 min Airdyne bike ride, and the 3 min to build to a 4 rep max front squat from the floor. I got a total of 14 cal on the bike, I first attempted 125 for the clean/front squats it felt super easy, so I went for 130 and was able to get the clean, and the FS! Yey! for me.

Here is a picture recap for Saturday!

Diane and I getting through those knee to parallel

Ugh, those rope climbs did us all dirty.

Getting ready to do our 2nd floater 

Anvil's 7pm ladies

Because we have to have a flexing picture

At this point, I was hungry and tired and just wanted to be done.... but then

I PR'd my clean at 130# lbs!!! whoop hoo!

Overall I had a great experience, I am so thankful for my friends and family who came out to support me, and I am ready for another one. Monday is the start of more training ;)

Thanks

xoxo,

Tori

Training & Prepping for HOH

So this post is late- I had a busy weekend! I had a good week of training though! 

Here is a recap!

Monday 8/11: I started my day with a 3 m run, in Fresno, at Woodward Park before work. It was nice to get out of the area where I normally run, and get a different view. I kept a decent pace, but I did slow down quite a bit on my last mile, and had to walk a few times. My calves have been a little tight, I need to make sure that I am taking the time to work on my mobility. With the amount of exercise that I do with short muscle contraction, I have to make a conscious effort to elongate the muscles as much as possible.
The 2nd workout for the CVT was also released! And, just like the teaser pictures had shown us there are rope climbs! I was/ am still nervous for it, but after practicing it a few times, I don't think I will do to horribly haha. My first attempt I finished the workout in 6:25- fresh.

CVT WOD #2

200 yrd Run/Carry (used a 40lb KB)

3 Rope Climbs

40 single unders

200 yrd Run/Carry

2 Rope Climbs

40 single unders

200 yrd Run/Carry

1 Rope Climb

40 single unders

200 yrd Run/Carry

Getting through those rope climbs

Tuesday 8/12: We did like 2 mini WODS, I felt like I was able to push in each workout. In the second work out we did a 8 min AMRAP- 10 pull ups,15 thrusters, and 30 double unders. I was super stoked that I was able to get my pull ups done in sets of 2 or 3, and I was able to get about 6 DU at a time! Progress!

Pretty sweet pic with Diane- Pushing through those thrusters!

tire flips

Wednesday 8/13: Well I was supposed to run, and that didn't happen, I just struggled to get out of bed, and needed the sleep. I swear by listening to your body, you wont ever regret it.
At the gym I worked on my snatches at the weight we would be using in the competition (#65lbs). Just making sure that I am as comfortable as I can be with the movement, as I can be. Then we did a quick burner of 3rds: 20 jumping lunges, 10 HSPU ( I used the box to maximize my movement, and work on my strength in that position) then 400m run. It was good, definitely felt the burn in my legs. After that I did a second run through of CVT WOD #2- I was definitely tired from the gyms workout for the day, but it was good to do it a little fatigued since it is not going to be my first workout at the competition. Even being fatigued I got a faster time (5:51) Adriana killed that workout in like 5:27, she was my motivation to push!

Thursday 8/14: Thursday was a good squat day! I was able to 3x2 at 90% (175lb) getting stronger with every week, I then did light deadlifts, I didn't want it to fatigue me to much for the upcoming week. Our METCON was one with SDHP and I hate them, it sucked, end of story haha.

Adriana and I getting SDHP's done!

Friday 8/15: I spent allllll day with my co workers prepping for our stores 3rd annual Hell of A Half. I never really understood all that went into the production of putting on a race, but now I do! There are countless hours put into every single detail you can and can't imagine to put on these types of events. I am very lucky to have been apart of such an event.

Saturday 8/16: The day of Hell of A Half, we were all up bright and early 4 am to get started on race day to get the course ready to go for runners. It is amazing to watch runners come together in their community and all have one goal, to cross that finish line. I am amazed by the finished who came in close to an hour, and amazed by those who pushed themselves to their limits and were able to complete within 4 hours. It is so cool to see what the body and mind can do.
At the store I kind of feel like the odd ball at times because, people share their opinions about how I am not really a "runner," to them I cross train, I am a crossfitter. It gets really annoying. At our race, a "crossfitter", an amazing woman, athlete, and coach at a local CF gym called Sawtooth, Tanya got 3rd place at our grueling hot half marathon. I love seeing that "people like me" can come in and kick all the "runners" butts!
After the race and clean up, I went to my moms and fell asleep, immediately. I was so exhausted, it was so nice to sleep. I then headed home to spend the evening with Garrett. We ended up heading to Fresno so I could pick up his birthday present, I was able to take the plunge and purchase him a GoPro. I hope he enjoys it. It was hard to figure out something that he wanted, and I just was on the search for something that he could use, and would love.

Sunday 8/17:  Sunday is the day of rest. And it was for me. I
have really slacked on my running this week. Being a woman, training for the Central Valley Throwdown and working long hours took its tole on me. It was nice to sort-of sleep in, lay in bed, watch TV, and work a few hours at the store. It's a new week, and I will get back on track with my running :)

--Here is a picture of our awesome shirts we had printed for CVT, I am so pumped for 13 of us to rock these tanks/tees and show what CrossFit Reedley is all about! James always does an awesome job on all the shirts that I have ever seen! I will always recommend/go to him if I am in need for screen printing!

JMI Studio - jmiscreeningstudio@hotmail.com for inquires!

--and on a side note, here is my newest picture of inspiration ;)

Alessandra Pichelli is an amazing athlete, I would kill to move as fast, be as strong, and have a booty and legs like hers! 

Alessandra Pichelli- Crossfit Games 2014
Image Credit goes to diffracted_photos on IG

My Current Must Haves

Quick and to the point-

"These are a few of my favorite things" (in my best song voice, which isn't all that hot haha). There 5 items that I have been using frequently! I do not use/ or have very many products simply because I am the girl who likes to get up and go. I am to lazy to wake up earlier to do my hair and make up, especially because I work out everyday, just thinking about getting ready and then taking my make up off before working out sounds exhausting. 

1. Maybelline Pumped Up! Colossal waterproof mascara- I am a mascara kind of girl. That is about all I have the patience for. I had been hearing tons of review on this mascara from the YouTube videos I watch and decided to give it a try myself, and I LOVE IT. My lashes are voluminous, long, and there is minimal flaking. Awesome! I can even go through a water polo practice with my lashes looking fabulous! 

2. Breath of Fresh Air Toner Water- I am a huge fan of Lush's toner waters.I use Tea Tree Toner after washing my face morning and evening. Since it was summertime, I started to use the toner as a "refresh" in between swim lessons and workouts. I started to find that Tea Tree began to be a little aggressive on/for  my skin with using it more regularly, so I stopped by my local LUSH to visit my great friend Lauren (here is her link to her blog, CHECK IT OUT!) and she suggested Breath of Fresh Air, and of course I'm sold!. Since BOFA is jam packed with aloe, rose, and herbs the product helps deliver a soothing feel still having the antibacterial proprieties that the Tea Tree Toner offers.  

3. Batiste Dry Shampoo- Well like everything else, I am lazy, so of course I hate washing my hair, I will go 3-4 days without washing it. Thankfully my hair doesn't smell awful after a couple workout days, or no one has said anything haha. I feel that this shampoo helps give me volume, a clean feel, and clean smell, and that's all this girl needs! This brand is definitely one of the better brands I have tried. They have tons of smells ( I tend to go for the "clean" smells) and they even have a spray that has a color tint to it, so you don't have to worry about having any left over powder residue because its the color of your hair! AWESOME!

4. it's a 10 miracle leave in conditioner- I used to use this regularly when I was in high school since I struggled with dry damaged hair from being in the pool everyday for 2 hours at a time. Since then I always pick a bottle up every summer to give my hair the extra moisture that it needs. They do also sell another type, that has additional keratin in it. I tend to stay away from that one because the shampoo/conditioner that I use has keratin complex in it, and if I do both my hair tends to get super dry, and straw like, due to the overdose in protein.

5. The Wet Brush- after reading other blogs, I decided to give this brush a try and like everything else, I am so glad that I did! I can throw my hair up in a bun, go through a polo/swim practice, take my knotted nasty bun out and brush my hair out nicely, no pulls, yanks or tears shed with this brush! I also feel like I have less fall out while brushing. This is my go to if I don't have a wide tooth comb on me. I have 2 of these, one in my swim bag, and one in my room, so I have it when I need it most!

These products help with my minimal maintenance through the summer months, hopefully they can do the same for you!
Thanks for reading!
xoxo
-Tori