"With pain comes strength"

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Board madness

I seem to forget that there are good days and there are bad days. Yesterday was a really bad day, but thankfully today has been much better! I’m sore from bootcamp yesterday and less than thrilled with my performance during the workout but I showed up!

Warm up:
5 stairs
20 v-ups
20 lunges
10 PU
30 squats

30/30 KB clean and press
Run .25

20/20 KB lunges
Run .25

50 KB figure 8
Run .25

50 squat high pull
10/10 KB windmill
Run .25

Cool down:
20 T2B
20/20 PU arm walks
20 Rollie pollies

Filed under boardcrazy comlex fitness bootcamp

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MegaCode and Xfit Regionals 1

Today was my last day of clinical skill and last day of having a fake patient. I have to say I will really miss my SIM man and cannot even being to describe how much I will miss my classmates. Tomorrow is our clinician white coat ceremony…tears will be flowing. My classmates have become a disfunctional family that I care for deeply! I cannot believe how fast time has flown.

I also have to share some really great things that I have learned from watching this past weekend’s crossfit regionals:
1. You could be in the best shape of your life and have a bad day
2. How important it is to keep your pace. I used that theory today and found it work amazing (broke up 25 atomic pushups in groups of 5 rested for 5 seconds and then kept going…found I was able to keep a good pace and didn’t need a long rest)
3. To succeed you need to eliminate can’t and just dig deep and do your best.

Hope you are all having an amazing week… I for one cannot believe how far I have come in such a short amount of time. I thought I was in shape when I started working out this year, but have made leaps and bounds of progress. Sometimes we forget where we came from and get so hung up on our weaknesses or bad days!

Filed under fitness megacode medicalschool crossfit regionalspectator health

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Weight lifted…weights thrown around

Today I took my very last second year medical school systems exam. I cannot believe how fast time has gone by. I was stressing the Behavioral health system because I didn’t get the greatest of scores on my first exam. I knew how many points I needed this exam…and I got it! Job done…weight lifted off of my shoulder. What next? Mega code exam tomorrow (some ACLS style) and my OPP final on Wednesday to round everything out. So what do you do when you finish your systems??? Go to the gym!

Crossfit time with Gina….seriously love her so much! I really really love the reformation gym and wish I had started working out there earlier! :( Today was hella weight day:

Prep Work

3 Rounds
3 snatch grip deadlifts
3 high pulls
3 muscle snatch
3 OHS
3 full snatches

A.
Every two minutes, for 24 minutes (12 sets):
Snatch x 2 reps
*Set 1 – 50% - 35#
*Set 2 – 60% - 55#
*Set 3 – 65% - 65#
*Set 4 – 70% - 70#
*Set 5 – 75% - 75#
*Set 6 – 80% - 80#
*Set 7 – 85% - 85#
*Set 8 – 90% - 95#
*Sets 9-12 – 90% or more - 95# (first day ever doing snatches and thought my max was 105#)
B.
Every two minutes, for 16 minutes (8 sets):
Clean & Jerk x 3 reps
*Set 1 – 50% - 65#
*Set 2 – 55% - 75#
*Set 3 – 60% - 80#
*Set 4 – 65% - 85#
*Set 5 – 70% - 90#
*Set 6 – 75% - 95#
*Set 7 – 80% - 100#
*Set 8 – 85% - 105#
C.
Back Squat
*Set 1 – 4 reps @ 80% - 170
*Set 2 – 3 reps @ 85% - 180
*Set 3 – 2 reps @ 90% - 190
*Set 4 – 1 rep @ 95% - 200
*Set 5 – Max Reps @ 85% - 15 x 180 (apparently I have a new max back squat)
Rest as needed between sets.

Seriously so much fun. You get a rush pushing your body and gritting through the pain. If you aren’t going to failure you aren’t pushing yourself. You need to know how to bail and yes throwing weight around is a good thing within reason! Such a fun day!! :) Happy Monday

Filed under oms2 medicalschool crossfit fitness healthy

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Radio silence

Sadly it has been a while since my last blog due to the crazy life of board studying! But on this very wonderful Mother’s Day I thought I’d share a workout I did yesterday for some fun. This is a hard workout and is best done with the support of others!

10-1
KB 1 arm sit ups ea arm
V-ups
Toes to bar

Run 4 stairs after complete set

10-1
Man makers
OH lunges ea leg with 25# plate
Wall ball shots with a Dynx ball

Run 4 stairs at completion

10-1 
Rollie pollie ball slams
Weighted squat jumps
DB 1 arm snatch (ea arm)

Run 4 stairs

10-1
TRX runner starts
TRX oblique atomic PU
TRX low row

This is a goodie but a doosie! To your best and just keep pushing!

Filed under mothersdayworkout health fitness trx

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Monday for achievements

T minus 2 months till my boards and I started my day off to a productive start. I was able to achieve everything that I needed. I was also excited when I saw the crossfit workout posted, even though I had to run and over come my problematic double unders. Today I decided to push myself, go up to level 2 and work on my back squat.

Not only did I PR in my back squat making it up to 2 reps at 215# (95# - 5, 125# - 5, 155# - 3, 185# - 3, 205# - 2, 215# - 2…I was suppose to 225# - 1, 235# - 1), I also did 45 HSPU, and also PR getting 3 double unders in a row and 30 in 2 minutes. I had four rounds of running 400m, 15 HSPU and 50 DU or 2 min DU. I finished in 24 minutes, which for me was amazing. I also was able to do 10 over hand strict pull ups with a band, 5 under hand strict pull ups with a band. I am so proud of how far I have come and cannot believe where I started! Whenever I thought of quitting I just pushed myself a little bit further and beat my expectations and was able to do a modified level 2 workout.

Even though I know crossfit gets a bad rap, but with the right coach and listening to your body…you can go far. It combines weight training with HIIT which is proven to torch fat! You also get this amazing sense of community, support, and a rush from other peoples success. Why wouldn’t you workout with those who hold you accountable, push you, and inspire you? You make your workout…you can either push yourself or rest in your comfort zone without seeing change. Let’s make it happen!

Filed under fitness crossfit health

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Fun workout

Run to commerce (.5 mile)
5-1 renegade row 25lbs
1 waiters carry
3 stairs
5-1 burpee box jumps
1 wall walk
3 stairs
5-1 single arm KB clean
1 burpee
3 stairs
Run to commerce
Repeat

Filed under fitness bootcamp

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Happy st paddy’s day!

After getting up early and spending the day with S learning about microbes…and being very productive I might add, I ended it with a night working out with Gina and her hubby. I am so thankful for the people that have been brought into my life! Chan also came up with a wonderful idea of having drinks, which was so delightful. A wonderful day to end a very Irish day!

Filed under st. patrick's day productivity

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Are they crazy?

I swear the local gym has lost their brains…they are letting go my favorite coach because she got offered a full time job with benefits and they couldn’t handle her going down to a part-time trainer! Ridiculous! But being selfish I am glad that I am one of the last people she has coached…she always pushes me to be better and yesterday was on of those days. I finally was able to do a pull-up!!! Thats right I finally met my goal…now to work on the 10 in a row I want. I also increased my DL max to 240#…yesss so awesome! Well with the hard news of G leaving in April…she left us an amazing workout!

Warm up:

10 pass throughs

10 inch worms

20 BW squats

20 lunges

Workout:

4 rounds of 10 ea

parallel TRX rows

BB bicep curl (50#)

BB rows (70#)

1-6 Push press (95#)

3 KB squat (16 kg)

3 T2B

1-6 grasshoppers on BB (that used for PP)

1 min rest

6-1 PP (95#)

3 KB squat (16 kg)

3 T2B

6-1 grasshoppers on BB

OT:

3 rounds

10 KB sit ups (16 kg)

10 super mans (plank position)

Such a good workout!

Filed under fitness reaching goals Special Forces

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Bootcamp this week

Tuesday craziness:

5 man makers
10/10 pistols
15 wall balls

10 man makers
20/20 pistols
30 wall balls

15 man makers
30/30 pistols
45 wall balls

10 man makers
20/20 pistols
30 wall balls

5 man makers
10/10 pistols
15 wall balls

1 mile run

Thursday:

1-10
T2B
TRX mountain climbers
Weighted lunges (R/L = 1)
Thrusters (70#)
Deadlift (135#)

50 figure 8 
20 Rollie pollies

Filed under fitness bootcamp