June 2, 2021

Today I got word that a friend and co-worker passed away from stage 4 ovarian cancer. She was diagnosed in December and fought a tough battle that inevitably was impossible to beat. She was so positive, witty, and easy to love. She had a passion for fitness and lifting weights. The world was better because of Chari and she will truly be missed by many. 

In remembrance of Chari, I wore my shirt to work out today. It was a hot day and a tank top would have been more comfortable, but I wanted her on my mind. #stronglikechari

 Listed below is my completion for each round during the WOD. 

April 16, 2021

 

Substitute muscle ups for 5 each or banded ring dips and ring rows 

55lbs clean & jerks 

KB swings with blue

Time: 5:33

July 31, 2020

Substitute bar muscle ups with 2 (purple) banded pull ups and 2 banded ring dips

Front squats with 45lbs 

Rounds: 6 1/2...in the half round, I was able to complete 2, 2, 4, and 2 burpee box overs 

July 21, 2020

K2E substitute for T2B
Front squats with 45 lbs
3 ring dips & 3 ring rows substitute for 3 muscle ups

Time: 13:42

Bench press - 180 total broken into reps of 20 (give or take) 35 lbs barbell

July 16, 2020

Warm up:
3 rounds...
100m run
10 air squats
10 hang power cleans (35 lbs barbell)

Then...E3M with 1 min rest in between:
200m run & max ring dips for the 1st & 3rd rounds
*assisted band ring dips
1st round - 35dips & 3rd round - 30 dips

200m run & Max hang cleans for the 2nd & 4th rounds
55lbs hang cleans
2nd round - 40 hang cleans & 4th round - 35 hang cleans

Strength work:
Deadlifts...worked up to 75 lbs
I’m nervous to build up too quickly because of still trying to heal my hamstring.

June 25, 2020

55 lbs hang cleans
DB clusters with 15lbs - “clean, squat, press” - I had to chant this to myself as I went because I really wanted to do DB thrusters
Substitute MU with banded ring dip & ring rows (15-25 each round)

Bench press - 10 each of 35lb, 45lb, 50lb, 55lb (40 total reps)


Dinner:  From The Grateful Girl Cooks

Along with steak, we had this vegetable mixture.  I included everything as mentioned in the recipe, but the carrots.  I was afraid they might not taste well in this dish.  Next time maybe I will give them a try.

Summer Squash Bacon Sauté

Prep Time

10 mins

Cook Time

5 mins

Total Time

15 mins

 

Summer Squash Bacon Sauté is a simple side dish with green and yellow zucchini, crisp bacon, carrot, onions, garlic and cheese, and takes only minutes to make!

Category: Vegetable Dish

Cuisine: American

Keyword: summer squash bacon saute

Servings:  servings

Calories Per Serving: 157 kcal

Ingredients

• 2 slices bacon
• 1/4 cup red onion (thinly sliced)
• 1½ green zucchinis (medium sized)
• 1/2 yellow zucchini (or crookneck squash) (medium sized)
• 1 carrot (medium sized)
• 1/2 teaspoon minced garlic
• 1 pinch salt/pepper (to taste)
• 3 Tablespoons sharp cheddar cheese (grated)

Instructions

1. Cut bacon into thin slices (with knife or kitchen scissors). Thinly slice red onion. Cut zucchini in bite sized chunks. Peel carrot and cut into chunks. Set aside.
2. Place bacon pieces in skillet with thin slices of red onion. You don't need to spray skillet, because the bacon will provide it's own "oil" as it cooks. Sauté on medium heat until bacon is crisp and fat (bacon grease) is rendered into skillet.
3. Add green and yellow zucchini (cut into bite sized chunks), and carrot to skillet. Season with a pinch or two of salt and pepper (to taste). Stir and cook in the bacon "drippings" for 4-5 minutes on medium heat, stirring occasionally, until zucchini is slightly browned, and tender-crisp (NOT soggy!). Add minced garlic, and stir to combine. Cook for an additional minute, stirring often. The reason to put the garlic in at the last minute is so that it does not burn (which makes the garlic taste bitter- no one wants THAT!).
4. Sprinkle grated sharp cheddar cheese over the top of the veggies. Do NOT stir. Turn off heat. Place a skillet lid over top of skillet for about a minute (this will melt the cheese). Remove skillet lid, and you will see the cheese has melted.  Use a spatula and transfer veggies to individual serving plates. Serve hot... and enjoy!

June 18, 2020

15 lbs DB - 15 reps each arm
Assisted ring dips with band

Time: 29:41 (2 mins rests factored in)

May 28, 2020

35lb barbell used for both hang snatch and SDHP
Modified ring dips

27:15 (including the 2 min rest between each round)

May 1, 2020

We were told that today wasn’t very “Crossfitty” because the WOD was not for time.
My back squats were: 35lb, 45lb, 55lb, 65lb and 75lb
DB Rows used a 15lb DB
I couldn’t do a muscle up so I substituted for 8 assisted pills & 8 ring dips per round
Again, I couldn’t do a handstand walk so I substituted for learning how to kick up into a handstand.
...baby steps...literally!