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.