Welcome Back!

I don't know why I keep taking these long breaks between posts. It's not like anyone is reading this anyways. I think it's more for me to see where my journey of life has taken me. I also would love to be able to share all the lovely things I encounter on a daily basis.

At first I wanted to re-vamp the blog and just be able to vent about all the stupid things (and people) I encounter on a daily basis and then I though that it would just keep me in a negative space all the time and not see the good things about people and this world and God's creation and grace. Sooo....from here on out I will try and post positive things I see, in the midst of the stupid people that always seem to get in my way.

This picture above is pretty accurate for how I'm feeling these days. Not sure if it's the change in seasons, ALL the mother F'ing injuries I've been accruing since turning 30, or the lack of any trips planned to see my family and thus super homesickness (is that a word? well it is now).

I'm scaling wayyyyy back on my CF WOD's and actually starting to take care of my body. I set goals for myself this week and have been pretty successful with them.
1. Minimum of 10min mobility every day
2. 4 CF WOD's this week
3. 1-2 yoga classes
4. read my bible every day
5. Go one full day without spending any money (as my husband pointed out, it's sad that I need this as a goal, and he's right, but his birthday is later this week and all i want to do is throw him a nice party with lots of baking junk food and I also have a problem).
6. Get 1 new CrossFit Kids client (I got 2, go me!)

I needed this because of a funk I've been in-super busy and not enough time to spend with the people I love. I am re-doing the CF Kids program a little bit so that will help but it will also help when we live closer to the box we own. 3 more months and we can move to another tiny over priced apartment that costs what a mortgage should. Ugh, cities!

Until next time (which hopefully won't be too long) Kettlebell swing to ya!

preparing for zombies. aka middle finger to the FDA

During one of my last days lying on the couch and relaxing from being laid off I decided to watch the documentary Food Inc. As my husband is leaving he tells me he has a feeling our grocery bill is about to go up. Considering he budget us $200/month, I would say so too. Ya know what he was right!

If you like not knowing what's in your food and don't care that the government/FDA/USDA/big companies are controlling the food industry, not in a good way either,then I recommend not watching it.

After this we decided to make some changes to our food, and our budget. At first we looked in to buying a cow because that is the most cost effective. However upon further research we couldn't find a local far to order from and we ran in to another problem so many people from the city do, no space for storage. This dream will have to be put on hold for while. Corey then had the idea to each only grassfed meat, free range eggs and chickens and only organic fruits and veggies for one month to see if we can actually afford to do this and if we would feel differently. All while also, still eating Paleo, challenge accepted...

Since we live in Seattle finding local hippies to buy meat and veggies from is pretty easy. When I decided to start a garden on our patio, I found this more difficult because we lack 50% of what plants like-sunlight.

Over the weekend we hit to local farmers market and bought some meat and a few veggies. We bought a whole chicken from Sea Breeze Farms for $9/lb which apparently is a good deal since full grown chickens are only about 2-3lbs. Kinda makes you wonder what the big companies put in them to make the breasts about that much, doesn't it? We also got some breakfast sausage, shoulder bacon and a smoked ham for easter dinner from Olsen Farms. Chicken-$25/2.7lbs, sausage$14/1lb, bacon $12/1lb, ham $17/2.3lbs for a total of about $67 for meat. I left feeling like we spent a ton of money and didn't have anything to show for it. I sure hope it fills us up more than the chemically enhanced food.

I still can't believe we caved and are becoming Seattle hippies. Sustainable, grassfed meat eating, grown your own veggies on your patio seattleites. I mean they are the main source of our jokes and now we just get to make fun of ourselves. It does help us feel better if we think about it in terms of being able to survive a zombie attack so I'll go with that for now.

On the job front, I wrote and sent out a letter to the MICF crew about MICFK starting and feel good. it's like sending my child off to school for the 1st day. Tomorrow we have a meeting with Dave and Nancy at Seattle CrossFit Level 4 so hopefully they can answer some questions for me and be great mentors.

Here's to hoping my $25 chicken doesn't burn in the oven!

Long Time no Write

It's been over a year and a lot has changed. Well most changed in the last 2 months. Let's see...

I started dating my best friend (who I never thought I would), got engaged, got married, moved to a small overpriced apartment with a patio larger than our living room (which we can't use since it's winter and we live in Seattle), got laid off, got my Crossfit Kids Certification, and am starting my own business (Mercer Island Crossfit Kids).

I am documenting my journey to vent, seek advise and see the journey traveled. I think mainly because I'll need a place to get my thoughts out since my husband and I will be working together most of the day and he no doubt will be sick of me talking by lunchtime.

Feel free to comment on what I do wrong, so I can fix it, and what I am doing right, so I can be proud. I will also post pictures of things I cook because I will be learning how to save money, cook well and come in to my own way of being a business owner, crossfit athlete, wife, and coach. I will also try to shamefully plug as much stuff as I can to get free things b/c I have no money and like to help other people make theirs.

Enjoy!

New movement

I really think these CrossFit guys just sit around seeing what crazy stuff they can do next and put it in WOD's. Here a new movement called the wall climb, and I'm supposed to teach this to a classroom full of middle aged Jews. Really?

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.