I've been slacking on posting stuff but not on the workouts, lately it seems like they are the only things that keep me going.

After failing my NASM personal training test by 1 freaking point I kinda retreated. Studying took a lot out of me and I was pretty isolated for a while from friends and Crossfit. Granted this was my choice so I could only focus on studying, but it was still hard. I'm back doing the Rx WOD's and trying to stay up with the 3 on 1 off ratio but with the holidays and intensity of a few of the workouts I've had to take a few unplanned rest days.

I'm also focusing on practicing my 1 armed handstand and beginning my testing my max hand stand hold w/ 2 arms. I ripped my hands pretty bad last week so they are still healing and giving me a lot of pain with the pull ups, I need to figure something out b/c it's pretty miserable at times.

12/21/10
"Tabata Something Else"
Row: 45cal
pull ups: 50
push ups: 64
squats: 142
sit ups: 80
Total : 381

12/20/10
max hand stand hold 1:08 pr (last was 1:04)
Strength:
squat clean and jerk
2-2-2-2-2
65-75-85-95-100
This was really difficult but at least now I know I can clean #100 twice (1RM is #105)

12/16/10
2 min max double unders- 24
MetCon:
5 rounds
50 lunges
15 power cleans #65
7 hand stand push ups
14:15

It's my birthday and I'll cry if I want to

(Happy Birthday to me!)

"Birthday WOD"

2 rounds:

29 Deadlifts #115

15 KB #44

14 burpees

29 Hand Power cleans #65

15 KB

14 burpees

29 Sumo deadlift high pulls

20:54

I can't believe it's been 2 months since my last post. I've been cramming for my National Association of Sports Medicine (NASM) Certified Personal Training (CPT) test so I cut back on my personal workouts. I also started coaching at Mercer Island Crossfit at 6am MWF. Implementing that into my already busy schedule took some adjusting but I'm back on track, at least I hope so.

I'm going to get back on the pretty strict Paleo/Zone and 3on-1off workout plan. I have some pretty difficult CF goals coming up, plus I realized how much I miss it. Not just the workouts but the StoneWay Crossfit family as a while.

Lots of realizations came out over the past few months, emotionally, physically, carrier-wise, and personal. I can't wait to get back to reality and start coaching for real.

Went in last night to SWCF for a quick WOD and again this AM for the team WOD. My partner this morning was visiting from Cincinnati so obviously we were partners. This one was tougher than usual Saturday WOD's which I was happy for. It feels good to be back!

Friday

21-15-9

Thrusters #55

V-ups

Box jumps 24''

6:45

*max hand stand hold :56

Saturday

35 KB swings (1 pood)- partner is doing 3 burpees for every 5KB

75 jump rope

35 squats-partner is doing 3 push ups for every 5 squats

25 KB-burpees

50 jump rope

25 squats-pushups

15 KB-burpees

25 jump rope

15 squats-pushups

10 KB-burpees

15 jump rope

10 squats-pushups

400m run

19:33

(I did not purposefully make it look like a Texas longhorn)

2 rounds

20 burpees

30 box jumps

40 weighted sit ups #25

30 double unders (DU)

20 burpees

rest 1:30

21:31

This one killed, the weighted sit ups were brutal. My arms were not wanting to push the weight overhead and my coach ended up standing on my toes to help give me some leverage. My stomach is hurting today after the V-ups from yesterday and the sit ups today. I'm glad I get to rest tomorrow. On the positive side I was able to get the double unders completed, finally! It' s been a long battle with them and I did single skips in between to get my rhythm down but I got all 30!

It was also nice that the burpees counted for the Burpees for Boobies challenge going on at the box right now.

Guys Rx? Yes, Please...

Tuesday 10/11

5 rounds

20 V ups

200m Farmer's Walk #35 each hand

20 Wall Balls #16

18:18

Monday 10/11

DL

5-5-5-5

175-185-195-200

150 KB swings #44

12:39 Rx

I would also like to point out that this was Rx for guys. Yep, guys! Coach told me that #44 was for girls and I though, ok I want a challenge since KB swing's are one of my favorite things and I'm pretty good at them. Yes, it was super hard. My forearms were toast when I hit 85ish. I powered through b/c I didn't want to scale down and I knew I could finish it would just take me a while. It felt good to finish but it layed me out. My lower back, shoulders, neck and forearms are so so sore, it's like week 1 all over again. It does kinda feel good, in a -ridiculous mistake that I never want to make again- kind of way to know that I could do a WOD with a guys Rx.

Thursday

AMRAP 20 min

5 burpees

7 KB swings #35

10 jumping pull ups

12 dips

13 rounds

rest 3 minutes, then do as many reps as possible of bench press

#75-9 reps

Oh my, I felt so sick throughout this entire workout. There was a lot of up and down repetitive movement which did not do feel good. I started out strong but less than halfway through I started struggling but made it! Yeah, this one rocked me pretty good.

Wednesday 10/6

OH squat

5-3-3-1-1

75-95-115-125-140 (1 RM)

MetCon

400m run

50 thrusters #45

400m run

100 DU

400m run

14:40 Rx

Yep, Rx, that means I did double unders! I did half double unders, half single skips which really helped with breaking them up. I'm pretty sure I would have been ok going heavier on the weight for the thrusters too, they were easy.

Monday 10/4

Strength:

DL 3-3-1-1-1

175-190-205-220-230 PR!!! (old was #215)

Metcon:

1 min each of:

tire flip

pull ups

handstand push ups (HSPU)

rest

3 rounds

25-30-26

Today was a great day at the box. I met so many of my goals, it was a great feeling to see the hard work pay off and to feel like I can actually do the fun CrossFit stuff. I started doing the pull ups without a band but had one as a back up in case. I got to 8 pull ups in a row without the band before falling off. The second round I used the band but found it more difficult so the 3rd round I went without again.

For the HSPU, I wasn't able to make it all the way down but I got a few in each round with a foam roll under my head. Kipping on those made it a lot easier to get myself back up.

I didn't really keep count, partly because I was so excited to get the pull ups and HSPU's that I forgot but the other part was that we weren't being timed and I wasn't told to so used this more as a skill day.

I realized today why I love CrossFit, yes I'm going to get on my soapbox and call my inner CrossFit snob but whatever. This works. And if I hadn't experienced it for myself I never would of believed it. I didn't believe it when I first heard about it and started doing it. I never thought I would be able to do a pull up without the band, let alone 8 in a row!

When people ask me how I lost so much weight and want to know how I did it they are always shocked when I tell them I don't count calories or fat and I eat clean and work really hard. I don't know how much I weigh, or what my caloric or fat intake for the day is and I only know what size I wear because I have to. Those aren't the numbers that matter to me. The numbers that matter to me are how many pull ups I can do in a row, or crushing my time for benchmark workouts and the only pounds I care about are the one's I am using for my deadlift or throwing overhead.

This journey and the journey of my fellow CrossFitter's has been an experience that you can't describe, it's something you see and witness and understand. You understand the early mornings and ripped hands, the muscle fatigue and the sweat, tears and sometimes vomit. It's what you hate to love but love it anyways. You love it because there is an Rx next to your name and a bloody rip filled with chalk when you walk out of there. You love it because you worked hard for that and you don't have to apologize.

Saturday Team WOD

400m run

100 DL #70 KB

150 lunges

100 knees to elbows

100 inch worms

400m run

24:00

This one was really fun. I worked with my friend Lisa who is going to start training with me and she did awesome. For only being her 3rd WOD ever she hung in there like a champ. The inch worms took forever but everything else was pretty quick.

After the WOD it was great to be able to just hang out in our own space and play around. I got a lot of good pointers on working toward muscle ups and I was able to do 5 unassisted pull ups. I don't honestly know how I did it but it happened. I am so excited about getting to do them again. I can't wait, this is such a huge accomplishment. I've been working toward this since I started. Partly because I was promised a free t-shirt when I made it there but partly because I never believed I would actually be able to make it here.

Thursday 9/30

5K run to new box...

1.38 mile run back

12:02

Wednesday 9/29

18-15-12-9-6

DL #115

50 Double Unders

I don't know what I didn't write down my time, I think it was around 12

Tuesday 9/28

Strength:

Front squat de-loading 5-5-5

45-55-65

"Death by burpee & pull up"

10

This was killer, I made it to round 6 before I really felt out of breath and by the last round my forearms were toast and wouldn't pull my body up anymore. I was 6 burpees short of reaching round 11 but I felt good with 10.

Sat 9/25

Group WOD-teams of 4

200m run

push press #45

weighted sit ups #25

farmers walk 1 pood KB each arm

4 rounds

15:31

This one was fun to do and I enjoyed it a lot. I think because the runner set the pace for the rest of the team and I actually felt like I ran pretty fast, as did the rest of my team.

After the WOD we headed to the new box for a work/painting party. The amount of work we accomplished in a few hours was unbelievable. It looks like a different place.

I've been over there a lot helping out since Scott (the owner) is pretty much doing it alone. It's been really cool to see the SWCF family coming together and working on this place. I think everyone is just really excited to finally have our own space. It's going to be busy week since we are supposed to be holding classes in there beginning Friday but it will be worth it in the long run. It's like the stress of weddings. Yeah it's stressful, but it's a good stressful...

Sunday 9/26

Group WOD at MICF-teams of 4

12 burpees

push press #45

squats

box jumps

1 min rest

4 rounds

86/100/74/98

I brought a friend to this one who has been interested in CrossFit and wanted to see what it was all about. She was a trooper. She's been sick for a few days and wanted to stop in the middle but kept going and even wanted to do ab work after. I let her have fun with that.

I haven't been eating very clean the past week and I can tell a big difference. My head feels cloudy and I'm lethargic most of the day. I stocked up on good clean food at Trader Joe's so hopefully that will help me jump start getting back on track. It's fun to cheat every once in a while but not so much having a food hangover for an entire week. I guess that's what I get for having 2 cupcakes for breakfast one day, doughnuts another 2, lots of Naan and hummus, beer, wine and pizza all in a week. Oh and we can't forget the mini corn dogs, fried twinkie's and oreo's, earthquake burger and brick of fries at the fair. Veggies and meat are looking really great right now.

"Death by Push Ups & Kettlebell"

*Do 1 Push up and 1 KB swing the first minute, 2 the second, 3 the third, etc. until you can't complete the rounds the minute

11 rounds, 1pood KB (#44)

This one got hard really quick. I'm glad I went heavier on the KB too, I think that's what wore me down sooner. I've missed working with the KB, I really love swinging those things around.

Strength:
Push Press/Push jerk
5-5-5
55-65-75 (8)

I did the push press on this because I stayed low on the weight and I really like doing the jerk so I wanted to be able to work on something I'm not that good at.

It feels good to get back in the WOD's with the 3 on 1 off schedule. Next up 2 days of group WOD's and lots of cleaning/painting/constuctioning parties! We only have 1 week until the new box will be open for business and hopefully ready.

This is my friend Kelly. I love her...

This, is also "Kelly". I DO NOT love her...

Wednesday 9/22

"Kelly"

400m run

30 box jumps

30 wall balls #12

5 rounds

27:34 Rx

Oh man. I might hate her just slightly less that "Badger". The running and higher reps of squatting and jumping did a number on my hips and quads plus my calves were already sore from practicing double unders all week. This was the first WOD I've felt light headed doing but I took a break and went back. I also had to take a few breaks so I didn't get sick, this is more of a common feeling that being light headed. I did recover faster than I thought and am looking forward to a rest day tomorrow.

Tuesday 8/21

Strength:

DL-week 2

5-5-5 (amrap)

140-160-180 (8)

MetCon:

5 muscle snatches #55

10 front squats #55

3 rounds

2:55

Pretty easy, it would have been more of a challenge it was 5 rounds.

Monday 9/20

1 min double unders

1 min wall balls

1 min burpees

1 min pull ups

1 min rest

5 rounds

57/64/65/60/60

This was a lot of endurance which is not my strongest area. I was dripping sweat when it was over and made a pretty great sweat angel on the floor. Surprisingly enough the pull ups and burpees were the easiest. I stuck with Double unders so I could practice which really didn't help my numbers but I was able to get a few in each round.

I did it!!!!

Saturday 9/18

Compete in a Triathlon...DONE!!!!

Time: 2 hours

This was a lot easier than I was expecting, either I was more prepared than I thought and really took care of my body or I didn't push myself enough. It could have been a combination of both. I finished with my goal time and loved the way I felt after. I did not like the swimming and although the rest of the day made up for it, I don't know that I'll do one again because of the swimming. It's not that it was too difficult or I couldn't do it, it was absolutely terrifying... I know I'm dramatic, but it really was. Not many things actually scare me but this did. Not knowing what was around me in the lake, not have a visual perception of things and feeling like there was no way out was really scary. I definitely learned something new about myself with this process and where my limits are as far as challenging myself.

The training was more annoying and difficult than the actual event. It was time consuming and rough but it's true that when you work hard and push yourself in preparation, what you were training for is so much easier. I'm ready to start putting the weight back on, muscle of course, and focus on my CrossFit goals.

1. Consistent double unders

2. Unassisted pull ups for most WOD's

3. Muscle Ups (at least 1 before my year anniversary)- For non CrossFit people watch this for a visual of what muscle ups are.

9/14

"Badger"

30 squat cleans #45 (rx #65)

30 pull ups

400m run (rx 800m)

3 rounds

27:29

I didn't do Rx on this from a recommendation to rest a bit before the triathlon and I'm glad I did. This was murder. I will never do this one again, and I didn't even do Rx! It took on average for people who didn't scale the run like 35 minutes. Oh Badger, you are my new least favorite of anything!

9/15

Strength:

OH Squats

5x 65%

5x 75%

5x 85% AMRAP (as many reps as possible)

55-65-75 (25 reps)

* I didn't have a 1 rep max so I used what my coach told me too, obviously it was too light. You want to have the last number of reps be between 5-12

WOD:

50 Double Unders

10 hang cleans #75

3 rounds

9:51

This one was murder after the squat cleans from the night before and I can't do double unders so I had to do 200 single skips each round and for some reason I wasn't able to get those today either. It was a very bad morning. I let personal stuff affect the workout instead of using it. I just couldn't get my head in it.

Bike 13.1

58:03

Run 3.1

33:25

Hard but finished. I chugged a bottle of chocolate milk after and rolled out my knee so that helped. This Tri is going to be tougher than I thought.

Great WOD today at SWCF, although it was super long...

40 rounds...yep, 40!

5 burpees

10 medicine ball squats #12

5 pull ups

35 rounds in 45 min

In teams of 2, one person working at a time. While one partner is completing the round the other is holding a medicine ball overhead. There was a 45 minute cap because we ran out of time. This went the entire class! It wasn't too hard while you're doing it, but giving it your all for 45 minutes straight was tough.

I ran over to the pool after and did 800 meters

23:32

Slowest time, which is weird because I felt like I was doing better, maybe no rest time exhausted me more than I though. Oh, well It's 10am and I'm done for the day. Off to study for the NASM PT test and watch the Vols hopefully destroy the Ducks!

Happy I-don't-work-at-the-bakery-anymore-Saturday to me!!!

Friday
rest-
I'm coaching for real on my own today. A few people from work have been asking for a while for me to train them so we are having our first class/boot camp in the park. Hope it goes well!

Thursday
50 pull ups
25 Wall balls #12
2 mile run

23:27

Didn't think I would finish under 30 mintues, especially since the last time I ran 2 miles it took me 25 mintues. This one was fun but kinda hard logistically since there was a full class and getting on the bar was tough.

Wednesday

800m Swim
21:22
2.8 mile jog/walk
approx 35min

This swimming was so much better, I did it in the pool and was able to really concentrate on my form and breathing, I shaved about 3 1/3 minutes off my past time. It's amazing how you're attitude and results are increased and more positive when you are in an enviornment that you're comfortable in.

Paleo Crunch!!

1/2 cup almond meal

1/2 coconut

1/4 sunflower seeds, pumpkin seeds and slivered almonds

1/8-1/4 cup of honey or agave nectar (my favorite batch had agave nectar)

1/8-1/4 cup vegetable oil ( we were supposed to use grapeseed oil but didn't have any)

vanilla (maybe 1 tsp)

mix it all together until it's slightly clumpy, spread it out and then bake it at about 300 and stir it consistently so it cooks evenly. I think it took about 10-15 minutes.

I cooked it a little longer and stirred it more after it came out for the "cereal" batch and left the big chunks together and let it cool more outside the over for the "granola" batch.

Tuesday

Strength:

DL

5-5-5

135-160-180 (6)

WOD:

AMRAP

12 situps

9 burpees

6 Kettlebell swings #35

10 Rx

This was fun! I really like it, it was hard endurance wise but I'm not that sore from it and I met my goal of 10, most of any girl today. I have to admit that I'm really happy and surprised by the progress I've made and how well I'm doing. Watch tomorrow's WOD totally beat me!

Saturday

Running TABATA

I didn't have a lot of time because of bridesmaid duties so I did a quick sprint. I love TABATA in this situation.

Thursday 9/2

200 squats

400 single skips

50 push ups

25 burpees

100 squats

200 single skips

25 push ups

12 burpees

23:44

This was hard but felt really great to finish. I was sore for like 4 days after. I hate that I can't do double unders yet.

Tuesday

TABATA

run + bike

I went into the box today but didn't do the WOD. I'm still trying to rest my shoulder as much as possible so I did more endurance training for the Tri. I was going to swim but it was raining and cold so I opted out.

Wednesday

Swim 400 yards

I had a plan to either run or bike after the swim but I realized I didn't have a rest day planned this week before my built in days off this weekend. I'm pretty sure though that being a bridesmaid might take more out of me than most of my Crossfit WOD's.

The 30 day challenge is over and I love it! I had 3 brownies and a sandwich yesterday to celebrate and 2 more today. I got back on track with lunch (spinach salad, turkey, apple and almond butter) and dinner (steamed broccoli, a baked potato and a bunless bratwurst).

My water intake is staying pretty high. When I was in the woods I drank on average about 4-5 liters of water a day and my body felt great despite the food I was consuming. I haven't felt right since then and I'm sure that could have something to do with it.

Strength:

OH Squats

1-1-1-1-1

55-65-75-85-90

WOD

21-15-9

DL #135

Air Balls #12

5:11 RX

This felt good, but kinda easy. I was glad it was a quick one to get back into the groove but my head wasn't in it at all. For some reason my mind continued to wonder and I couldn't focus. I was feeling really emotional by the time the WOD started so I tried them to push myself even further and not have a breakdown. It worked.

I was excited to get back to work today but didn't really feel connected. For some reason I didn't really feel that attachment to my kids or the work I'm doing and that hasn't happened ever.

I also got back in the kitchen baking tonight. It's been a while since I've been covered in flour and butter. It felt good.

Welcome Back!

Made Margarita Shrimp for dinner, so yummy! I don't know why I don't cook more often. Something about lack of time and money for good ingredients. Well tonight I think I outdid myself. The only other time I remember being this satisfied by a meal was the first time I made Almond Crusted Salmon, cauliflower "mashed potato's" and steamed asparagus.

I spent the last week backpacking through the Wallawa's in Oregon with a group of 14 year old girls. It was my first time not car camping and I was kinda nervous going into it. I thought I would be scared about being all "alone" in the woods, especially since my tent was a Bivy I borrowed from a guy at work. He offered it to me so I could "live on the edge, and really challenge yourself this week".

This week was so different than what I expected. Not once was I nervous or scared about anything I would encounter. Physically I was more than OK and even got one of the other leaders into doing Crossfit. I kept waiting for God to make a big reveal about my life during the week but He didn't. I was perfectly content the entire week and I think that's what God wanted to show me. My life is good and I am happy. He has brought me so far over the past few months and the only thing I can attribute to it is His grace and the strength He has instilled in me.

I think the hardest part was trying to eat clean. I brought most of my own food but had to cheat on a few nights because I was so hungry, my digestive system did not like my cheating. I also survived mostly on Clif Bars, dehydrated foods, almonds, and dried fruit.

I'm starting to get bogged down with the Tri training and I'm sure most of it was because I had a pretty depressing workout on Saturday when I got back.

Bike 13.1 miles 59:40 (goal was under an hour, yay!)

Run 2 miles 25:41

Absolutely horrible! I got off my bike and began running but my legs were so heavy and my knees hurt so bad, then I had cramps in like 3 different places during the entire run. I had to keep focusing on my breathing very intensely to keep from being in utterly horrible pain. I really hope this isn't an indication of my performance on the day of the Tri b/c I can't handle that pain again. I pushed through it but it was tough, tougher than anything I've had to push through in a long time (physically speaking).

Thursday

"Cindy"

AMRAP 20 minutes

5 pull ups

10 push ups

15 squats

15 rounds

This is my favorite girl to do, my body definitely does not like doing her. She's so tough and kicks my A every time. The last 2 times I tackled her it was when I first started and did 18 rounds of 5 pull ups, 7 push ups and 10 squats and then 27 the second time around. I'm pretty proud of 15 rounds but I'm sore today.

Food has been good but it's going to be tough this next week because I'm venturing into the wilderness for 7 days and it's going to be tough to eat clean. I stocked up on dried fruit, jerky, cliff bars and apples but I can't survive on that for a week so I'll do my best but am going to have to cheat a few time. I'm rather eat grains than starve.

I can't wait to see what God is planning for this trip. I've been waiting a year to do this and it's finally here. My bag is packed and it's heavy! I'm ready to carry that B into the woods of Oregon and see what else God has in store for my leadership and guidance of these teenage girls and what the outcome of the trip will be.

"Athleticsm is not just about physical feats, or aesthetic goals. It's about creating a strong inner self and gaining a sense of satisfaction and empowerment from our bodies' capabilities" -Neghar Fonooni

Wednesday
Strength:
Push Jerk
1-1-1-1
75-85-90-95

WOD
800m run
25 wall balls #12
3 rounds 16:36 RX


Didn't reach my 1 rep max for clean and jerks because we ran out of time but I definitely was able to clean #95 which I haven't been able to do, ever. I know I could have gone higher so we will see. I felt really strong today.

Wod was so tough but good. I really needed to work on my wall ball form and running was again great training for the tri. My shoulder felt great this morning too so I could do everything.

Oh and I also was able to do 2 unassisted pull ups in a row! This is a huge feat! I maybe cold have tried for 3 but I got so excited after 2 that I kinda fell/jumped off the bar.

Today was a good day, I felt very strong, confident and just happy with my effort and ability today.

Tuesday
Swim 800 yards
Carissa- 22:49
Me-23:39

Run TABATA up a hill (guessing 40-50 degree angle)
4 min x2.
Made it about 3-4 blocks

That running sucked! That hill was killer but I'm glad I ran out of incline and got a brief rest to walk back down and do it again. I'll definitely be ok on the running part of the Tri if I just train that hill. Swimming is getting better. I took my time, obviously, and focused in form and breathing. I'm getting more confortable in the water and was able to not stop at the end of each lap.

I'm cutting back on Crossfit to rest my shoulder per my Dr. so I'm only training for the Tri and doing 3 CF work outs a week. The PT, anti-inflamitories and icing is already helping so I'm keeping my fingers crossed.

This was a gret day to workout, it was hot and I had a busy day at work which was capped off by my nreves of having to swim the 800 yards. After finishing the swim and not having a panic attack I felt so much better. I definitely realized how much I love moving physically and also being able to work with others. My friend Lisa swam with us, but completed 6 laps then she ran up the hill with me, while Carissa had a beer instead. It was great working next to Lisa and being able to encourage her and see her fight to finish that beast of a hill.

I guess I realized today that I love to challenge, encourage and support other people, this is how I take care of myself, feel taken care of, and feel like I'm taking care of and serving others. I guess that's why my jobs go hand in hand.

Monday
Strength:
OH squat
5-5-5
35-45-55

WOD
10 ground to overhead #75
200 yard sprint
6:16 RX

This was a hard workout, it didn't look that difficult but once you set that bar down and start sprinting your legs feel so heavy and you end up "sprinting" with 75-80% instead of all out 100% or even 95%. Snatching the bar to get it overhead would have made this go by so much faster but with my bum shoulder I can't do the movement so I had to clean and jerk it. I also stayed low on the OH squat weight because I didn't want to hurt my arm anymore and I wanted to focus more on form than weight. I was suprised by how easy it was to do it with that weight. I definitely felt my strength building after today.

Food:
B-Orange, banana, blueberry smoothie, coffee and creamer
S-hard boiled egg, cheese stick, almonds
L-Odwalla, spinach salad with chicken
D-lettuce wrap burger with 2 patties, and tomato

Sunday

REST

Food

B-3 eggs, 3 strips of bacon

S-almonds, cranberry, orange

D-spinach salad, chicken

Saturday

Team Stoneway took a field trip down to Maple Valley Crossfit for their grand opening and had a great time! Luckily I had a great partner to motivate, challenge and encourage me. It was great to get into another box and see the level of athleticism around the area.

WOD

In teams of 2:

walking lunges with #25/#35 plate overhead (when both partners are on the line start burpees)

20 burpees as a team

walking lunges back to start line

20 burpees

60 pullups (as a team, 1 person working at a time)

80 squats (as a team, 1 person working at a tim)

100 cal row

12:30

So many things to be proud of in the workout and so many things to work on. We came in 2nd place overall the teams, about 16 total, and were only 2 seconds behind the 1st place team, which was my coach. It was great to compete with him and feel like I could actual provide a very tiny bit of competition.

I also realized I hate rowing, never done it in a workout before, only for warm ups, and now I know what I need to work on. My chest was burning and I felt like vomiting for like an hour after. Overall it was a great day.

After I got home I continued my training and went for a 13.4 mile bike ride and swam a little practicing what I learned from my lesson on Friday. I thought I'd be a lot more tired than I was but I emptied my Camelbak and loaded up on protein when I got home. I think that helped.

I went to a friends going away party after that and I was only able to eat fruit. It really made me miss chips and beer.

Friday

REST

Had swim lessons, they really helped my form and breathing. Still not comfortable in the water but I'm making headway. I did max pull ups too, got to 16, 1 more than the last time I tried. I also am still at 1 1/2 unassisted pull ups.

Food

B-Banana bread, hard boiled egg, coffee SF creamer

S-apple, almond butter

L-spinach salad, chicken,coke zero, carrots, broccoli

S-magic cookie bar

Wednesday

"3 bars of death"

1 1/2 body weight DL

1/2 body weight power clean

1/3 body weight push press

13:29

I'm pretty sure I didn't use the right weights since my DL weight was supposed to be #213 and my 1 rep max is #215. I used #135 for the DL (too light) #70 for the cleans(too light) and #60 for the press. I used dumbbells for the press and cleans, it was so much more difficult than the bar. I definitely saw the weakness of my left arm vs my right.

Thursday-REST

Tuesday

Swim 400m

11:32

jog/walk 2.8 miles

34:00

This was not as hard as I was expecting it to be, especially the running. OK, so it wasn't really running. It was more of a light jog and walk when my friend needed to. On the plus side, I coached my roommate on how to do a kipping pull up and she almost got all the way up. I was again successful with one pull up but not 2.

Food

B-coffee, SF creamer (tsp)

S- banana bread, almonds

L-beef tips, spinach salad, fresh veggies, coke zero

D-3 egg omelet with avocado, tomato & turkey

2 Nalgenes!

2nd day without dairy went pretty well.

Monday

WOD

AMRAP 20 mintues

7 Sumo Deadlift high pulls (SDLHP) #65

7 hang power cleans #65

7 push press #65

7 3/4 RX

Ohhhh Emmmmm Geeee!!!!! This was so hard! I tied with another guy who took a break for a year and is getting back into it. It was so great working next to him and being able to encourage and challenge myself off of. We were both spent at the end. My shoulders, forearms and pecks are killing me. But I got the Rx and that feels great!

I also heard a rumor that some person did 20 rounds of this and I think they are either lying, some kind of manic or a monkey ninja, I'm betting on the former...

Can't remember food for Monday but it was really good and clean. No dairy, except for a tsp of creamer in my coffee. Cheese sticks and milk are almost gone. It hasn't been too bad but I don't feel any different.

Oh and 3 Nalgenese of water!

Sunday

B-cheese stick, almonds, coffee, soy milk and a touch of Splenda

L-Apple, left over Thai (cashew chicken)

S-frozen grapes,

D- beef tips, salad,

*1.5 Nalgenes

Workout

800m swim 26ish minutes

TABATA running

20 second sprint, 10 second rest for 8 minutes

Saturday

This day was really hard b/c I was on a sailboat and planned the meals, but got seasick and didn't want to eat anything or do anything including move. There then a series of events that led to my lack of being able to find good, clean food from watching SeaFair. I did my best and ended up not being able to eat for most of the day but I made up for it when I got home. I also resisted such yummy foods as a french toast doughnut, oreos, lots and lots of beer, and sandwiches on white bread.

Food-

B-a few bites of scrambled eggs, cheese stick, almonds, black coffee

S- Almonds and dried cranberries, orange, Chai Latte with soy

D-Steak, rainbow chard, squash, asparagus, mushrooms, onions, almond dream ice cream, brownie

REST workout

Friday

Great WOD at Mercer Island Crossfit

Teams of 2

1. a) Broad jumps/max height squat hops

b) holds squat position

2. a) 7 thrusters #45

b) hold #25 plate locked out overhead

3. a) 10 hang power cleans #45

b) hold lowered push up position (2" from ground)

Food

B-2 eggs, s strips of bacon, coffee and SF creamer

S-banana, almond butter, cheese stick

L-Cashew chicken

S-Apple, almond butter

D- beef tips, orange, almond dream ice cream

*2.5 Nalgenes!

Food was much better today. Although it's still a struggle on hot days to chill on a patio with a cold beer, I did feel a lot less sluggish and withdraw today.

Food

B-fruit smoothie, cheese stick, coffee with SF creamer

S-peach, almonds, decaf americano w/SF hazelnut

L-beef tips, zucchini, squash, apple, almond butter

S- cheese stick, brownie

D-Orange, grilled Mahi Mahi, almond bliss chocolate "ice cream"

2 1/2 Nalgene's of water!!

WOD

AMRAP 12 minutes

7 DL #135

28 squats

21 double unders ( I didn't use a rope b/c of my shoulder)

5 rounds

*5 mile bike ride-not for time

I finally got a bike, well borrowed one from a friend for the Tri and I rode that tonight just to get adjusted to it. Had some maintenance done to it so that will help. I think more than anything that race will be mental and forcing myself to push through.

WOD

"Happy Birthday Jerry"

47 each of...

box jumps

jumping pull ups

KB swings #25

walking lunges

Knees to elbows

push press #25

back extensions

wall ball

burpees

Double unders 4x1

23:36

I was able to do most of this with my shoulder but did sprawls after about 10 burpees, and jumped knees to elbows instead of D.U.

I was pretty happy with the time, this was a hard one and the closest I hope I'll be to the filthy fifty.

Food today was a little better, still struggled and was hungry most of the day but only due to my lack of planning. I did manage to not have caffeine after 12 and when I got really tired I took a nap on my office floor.

B-cheese stick, coffee and creamer

S-almonds, lots of them, cheese stick

L- salad, carrots, avocado, tomatos, pluot

S-cheese stick, more avocado, more almonds,

D- beef tips, protein smoothie, apple

Tuesday- REST

* My body was so sore from the weekend and Monday's workout that I was more than happy to not have any physical activity to participate in. My mind of course was going a mile a minute.

Rules of thumb for grocery shopping, don't go when you're hungry, don't go after a very long day of work (you're cranky and it's busy), and especially don't go when those two previous things are combined with restrictions on your diet.

I made it through 2 stores with a few Paleo staples (almond butter, apples, oranges, agave nectar, meat and avacados) and most of my sanity. It's not easy grocery shopping when you can't have sugar or dairy, most things contain these two. Although I'm sure it's easier in Seattle than it would be in a place like Ohio or Alabama.

B-3 fried eggs, coffee and SF creamer
S-yogurt (using the last) and mixed berries, cheese stick, tall americano, SF syrup
L-sm apple, 1 cup mangos
S-2 cheese sticks, almond butter, almonds, coke zero
D- beef tips, yellow squash, Almond Pumpkin brownie, margarita

So many things to work on for today. I had planned a good lunch but my lunch meat went bad and I didn't realize until I put it in my mouth. I'm still trying to eat all my cheese sticks from Costco but managed to finish the last of my yogurt and part of my milk. The brownies were great despite my crappy oven and the center not being completely cooked through.

This is definitely going to be tougher than I thought but I'm trying to be creative and haven't had much time to plan stuff so hopefully it gets better. It has to or else I will die of starvation.

It's official

I'm a Level 1 Crossfit trainer!!

Saturday 7/31

"Fran"

21-15-9

Thrusters #65

Pull ups (jumping b/c they didn't have the bands)

4:12 PR* (old time was 9:20 #60)

Sunday 8/1

Team WOD (of 3)

Tabata

20:10 for 9 minutes

Burpees

V-ups

squats

Total for all 595

Total individual 167

I challenge you...

...to do something really difficult for 30 days...

At the box this month we are doing a 30 days Paleo/Zone diet Challenge to see who can eat clean for 30 days. While I'm all for eating clean, most of the time, and not during the summer or football season because I love ice cream on summer afternoons, or nights, and beer during any season at anytime of day, I figured this would be really difficult for me to do. Plus I was challenged by guys to do and if you know me you know my competitive side and thus the basis for my decision.

So here it is...No grains/starches (including potato's, rice and beans), no sugar, no dairy...Wow that's a lot of "no's" so what I CAN eat is lots and lots of meat, which I love, fruit which I like and veggies which I don't, and healthy fats like nuts and avocado's which I love.

A few of us are doing strict Paleo, no Zone, including Coach Scott. While the rest are doing Paleo/Zone. So I'm not eating the block meals, just eating when I feel like it and not eating the proteins, carbohydrates and fats in a 40%, 30%, 30% pairing. We'll see how that goes since I usually have to eat every few hours and my body and mind have been used to eating the pairings since Feb. I know I can do this, I just don't necessarily want to and certainly not for 30 days. Oh well, that's why they call it a challenge.

My goals for this, and to remind myself when I really, really, really want to cheat and have a beer are:

1. See how my body responds to no dairy

2. See how I feel after this and if it enhances my training performance for the triathlon

3. Focus on being more creative with my foods and not on what I'm missing out on.

4. Prove that I can do this.

I'm going to post everything I eat so I can stay accountable. I did not start the no dairy today because I bought a gallon of milk (whole of course) on Friday and a huge bag of string cheese from Costco that I refuse to waste, and a new thing of coffee creamer that I just opened on Friday as well. So when those last items are gone, I'm dairy free. I'm also attempting to cut caffeine after 12 and increase my water intake.

3-2-1-GO!

B-strawberry protein shake

S-2 cheese sticks, almonds, Naked juice

L- salad with lunch meat, cheese, ranch dressing (I know, but it was all I had), avocado, water

S-Almond butter, turkey, water

D-Mahi Mahi, cheese stick, 1/2 coke zero, water

WOD

20 thrusters PVC

20 pull ups- chest to bar

30 stick jumps

40 ball slams

30 stick jumps

20 pull ups -chest to bar

20 thrusters- PVC

9:12

*I hurt my shoulder doing something so I couldn't get the motion of the snatches and thus had to use a PVC pipe instead of weight and do thrusters instead.

That's what I'm talking about. WHO DEY!?

Thursday & Friday- REST

Work and socializing have been really busy this week so I'm trying to listen to my body better and rest when it's super sore and when I'm exhausted.

It's the first time I've sacrificed a Crossfit workout for something other than just flat out not being able to go b/c of other commitments, not necessarily because of choice. It surprised me how difficult it was to make that decision. I contiued following the website and got really sad about the WOD's I missed. My body definitely needed a rest for 2 days though.

I'm also getting set for my Level 1 Cert in Vancouver this weekend and I want to be on my game for that. Oh Canada!

Yummy Paleo

Last night I made Almond Crusted Salmon with mushroom in a butter wine sauce.

After eating like crap in the Midwest and dirty dirty south I had a plan to come back and eat really healthy in preparation for the tri and just getting my body to feel normal again. That was until I apparently was signed up to eat like a cavewoman for the month of Aug. While I understand this is all good and healthy, blah blah, I also undertand that ice cream tastes like heaven and beer is good.

So I'm eating healthy this week but not strictly Paleo b/c I want to enjoy what I love before it goes away for a month. I've also been trying to find new recipies to try out b/c I know I'll get bored and want to cheat.

After a week vacation from real Crossfit workouts I thought it would be hard jumping back into it but it's been pretty easy despite having to use my legs to squat anything. My plan was to visit a Crossfit in Cincy and continue with my workouts and I got a few in but then heading way down south to Alabama did me in. It was way to hot and I'm super spoiled by the mild Pacific Northwest weather now. I would of had to get up at 5am to workout and not die and that wasn't really worth it, plus my shoulder was hurting a lot and I wanted to give it time to heal.

I'm getting the prelimnary stuff ready (new bike, goggles, swimming location, training program and partners, etc.) to start training for the Triathlon in Sept. and the plan is to start hardcore training next week after I get back from my level 1 cert.

This weeks WOD's have been good. I'm super sore from Monday and definitely felt the effect of that today during the back squat strenght conditioning.

Monday 7/26

5 rounds

10 OHS #45

20 push ups- hand release

30 situps

40 squats

21:15

Those OHS and sit ups slowed me down so much but I flew through the squats. We started doing the pushups with releasing our hands at the bottom and it was really awkward feeling so it took me a while to adjust but once I got the hang of it I was ok. I actually felt lazier doing them that way, like I was resting or not engaging my core as much.

Tuesday 7/27

Strength:

Wk 2 Press

3x 70%

3x 80%

3x 90%

45-55-60 (6, I think)

Metcon:

"Death by Clean and Jerk"

*1 the first minute, 2 the second mintues, 3 the third... Continue until you can't complete the number of reps during that minute.

10 rounds

I loved this one, it was challenging and felt successful at the same time. It also helped that the guys in my class (granted 2 were brand new Crossfitters) were dropping like flys around the 4th to 7th rounds. The last 2 rounds were me and another girl, it was awesome!

Wednesday 7/28

Strength:

wk 2 back squat

3x 70%

3x 80%

3x 90%

110-130-145 (2)

I almost cried when I saw we were doing squats b/c I'm so sore from Monday and doing lunges, OHS and knees to elbows for the warm up didn't really help either.

Metcon:

100 burpees

9:01 PR!

(old was 11:33)

Since I've done this one a few times before I wasn't that worried about it and my goal was to finish in under 10min. Goal accomplished. I think the Rocky theme song helped, especially since it started about Burpee #80, it gave me the last push I needed.

Let the training begin...

7/20

800m swim

11:18

I either didn't actually swim 800 meters or I was wrong in my assumption that it would take about 20-30 minutes to complete. I'm starting to train for a triathlon in September and needed a base time for swimming. I think the most difficult part was trying to breath, I forgot about that part and haven't swam laps in a very very long time. Oh well, it's only 800m and then I'm done.

Hopefully I did it correctly and can improve dramatically on my time. I still have 2 months so I'm sure that will happen.

7/19

Doing my workouts at my mother's "gym" this week while I'm home visiting. I was planning on visiting CrossfitNasti while in town but there is no time. My mother's apartment complex has a workout room consisting of 2 treadmills, 2 ellipticals, 1 bike, 1 leg machine, a few arm machines and a bank of free weights. Not much to work with. Oh and no floor space either. I basically made my own WOD by pulling together what I could.

I jogged to the clubhouse (about 400m) to warm up, did 15 push ups and about 15 back extensions.

WOD

30 KB (dumbbell) swings #45

30 weighted sit ups #25

30 burpees

7:48

This was not as long as I was expecting or hoping it would be. It was tough in the middle but I should have gone at least 2 rounds, if not more.

I did start doing ice skater stretches, lunges and squats with my 21 month old nephew later in the day and he loved it. But he also loves to say "big truck" and "up" about a billion times a day. Since a lot of my friends have kids around 2-3 years old I've been watching and "working" with them since being home and it's amazing the technique and ability kids have at such a young age. I can't wait to start up some kids programing and see what the older ones can do.

PX90 is what most people around here have heard of but I'm pretty sure that after my reunion this weekend, Crossfit made its mark. So B.A.!! Oh, and I'm pretty sure I can beat my brother's A at anything physical now. That feels good.

7/14

Strength:

Back Squat- New working weight #160

5x 65%

5x 75%

5x 85% AMRAP

105-120-135 (8)

Metcon:

"Nancy"

400m run

15 Overhead Squats (OHS) #25

5 rounds

16:31

Rx was #65, scaled was #45 and I started with that, got through the first round and had to drop to #25, it really hurt my wrists but I made up some time with the lighter weights and the run.

PS. running in Converse All Stars=brilliant!

PSS. I apparently got sized up in class today by a new Crossfitter- that feels awesome!

7/13

21-18-15-12-9-6

100m walking lunges

pull ups

sit ups

14:52

Harder than it looks, the pull ups slowed me down which hasn't happened in a while but I also had to do one round of bar to chest b/c my band (blue)was taken by someone else and I go to go up to a lighter one (green)and I was flying through them.

7/12

Strength:

DL- new working weight #200

5x 65%

5x 75%

5x 85% AMRAP

130-150-170 (9)

Metcon:

5 rounds

400m sprint

rest 60s

1:41 1:49 1:56: 1:58 1:58

I hate these where we have to sprint, I do great at the beginning and give it my all but tucker out early. I could have gone harder and I wanted to but I gagged through the end of the last 2 rounds and couldn't catch my breath. I did ok and didn't let anyone pass me so that was the goal I set and managed to keep!

Thursday 7/8

AMRAP

400m run

max pull ups

48

This was tough but I should have pushed myself further and not been such a pansy about running. I felt really lazy all week, especially compared to my classmates times for most of my WODs. I was really sore from most of the workouts but still couldn't bring it all and leave it all. Not sure why, just didn't want it bad enough.

Friday and Saturday were rest days. Had a friend in town and my body needed a rest.

Sunday 7/11

Ran WS staircase (approx 384 steps)

3:10

3:20

"Your snatch is perfect"-Jess

WOD

10 power snatch #45

15 pull ups

4 rounds

10:46

Hard but quick which are my favorites. It was difficult to get the technique down so I stayed low on the weight so I wouldn't break my form or get hurt. I definitely need to work on my overhead stuff and activating my shoulders more.

WOD

50 squat hops

400m run

20 medicine ball cleans #12

5 rounds

26:16

We did this one at Wallingford Park and it was nice to be outside. It was a cool morning and I was thankful I wasn't going to be doing it at night when it was 80 degrees, bleh. This was another tough but fun one. I felt lightheaded and kinda nauseous but sucked it up and finished. After the squat hops from Monday my quads are sore, calves too. My knees held up which is good.

Could do this one again as brutal as it felt in the middle. I could have gone stronger but felt good with the effort I gave.

Happy July 4th!!!

I slacked on both Paleo and my workouts this weekend. The gym was closed on 2 of my regular days so that didn't help but I also was really busy with fun stuff.

Saturday

AM-Walked Greenlake, 2 ish miles.... 1:15

Boating all day-lots of beer consumed and hotdogs with a bun and cream cheese!!

Firecracker 5K-34:01

The run was really fun but I was in a lot of pain most of the run. My knees and hips where sore before I reached the first mile and the pain increased from there. I made it through with a much better time that the last 5K is ran and actually felt great after. I could have run longer but the pain was too much.

I rested Sunday because my hips were still sore but got back on Monday

Monday

5 rounds

10 handstand push ups

20 squat hops

30 sit ups

12:34

Gym opens back up tomorrow and I can't wait to get back in it! I have a good friend coming to visit this week so I'm going to try and get her into it with me.

Gasworks Park Experience!

WOD

AMRAP in 20min

max push ups

400 m run

5 rounds, 87 push ups

This was fun and tough. I loved being outside for the workout and it was a great break between tasks. By the time I was over running it was time to do the push ups and when my arms wouldn't push me up anymore it was time to run. We had to run a hill too which usually I hate but it was nice being outside and having the view of downtown Seattle and Lake Union as a distraction. It was also good prep work for the Firecracker run this weekend.

I was also looking into doing a Triathlon. Maybe this one because there is limited running and I've heard great things about it plus a lot of peeps from SWCF are going to do it. I'm worried about the swimming piece and I need to get a better bike so we'll see. I at least have until Sept 18th to train so I'm ok with that.