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.