My poor neck

Skills
SPP (behind back)
5x5
super set with Box Jumps
5x12

I was talking a lot, and I think that I only made it through 4 sets and up to 83#. I'd say it was Kyle's fault, but then that would be a demonstration of a serious character flaw. So it was my fault. :) And I dislike racking the bar on my back. Bending my knees more while bringing it down certainly helped, but I seemed to be quite good at hitting the same vertebrae every single time.

WOD
(CF Football wod)
8 rounds
8 KBS 35#
5 pull ups
100 m run
Time-11:10

Compared to 7/7/09 when I scaled it back to 5 rounds, 25# KBS and a time of 7:16.

Christmas Present

Rest Day

The difference in a year, with 7 months of CrossFit and paleo-

Christmas 2009

Christmas 2008 Looking forward to Christams 2010...

Year-end Goal #2: 83# OHS

Skill
I was one of those gym divas once again and didn't do what everyone else was doing, even though I am so very, very disappointed to miss those half moons and dead hang pull ups. :)
OHS
33x10
43x5
53x5
63x3
73x1
78x1
83x1 (PR! met the goal)
88 fail

I can't even begin to describe to you how much easier the OHS is these days. A couple of months ago I was struggling with the junior bar. You should understand that this means struggling. All the coaches gave me great advice and helped me slowly work past what very quickly had become a major frustration. You may have noticed that I can get stressed out, and this lift was stressing me out! I still have a long way to go, but the whole lift feels so much smoother these days.

WOD
3 rounds, 5 minute intervals
21 box jumps 16"
400 m. run
12 push presses 73#

This was my first time to complete an interval workout like this with the Rx'd run. I didn't have much rest in each round, but I was able to squeak through each round without going over the time.

Year-end Goal #1: Deadlift PR

Skill
Deadlift 10x2
Since I had a year-end DL goal, I took this time to try for a new PR. I tried to be way more sensible about the weight progression and the number of lifts before my PR attempts.
135x2
185x2
235x2
265x2
285x1
295x1 PR by 22 pounds!

And at that point I was done, really done. My goal was 300 by the end of the year, but that was a pretty big jump. Vero still holds the #2 spot on her own. I am ecstatic with this PR, and I just wanted to go and sit in the corner after I got it, but I still had the wod...

WOD
AMRAP in 12 minutes
5 power cleans 73#
10 jump squats
200 m. run

Me-4 rounds + cleans and squats
Me-struggled to do every single round
Me-wanted to stop after round 1, but was told to keep going unless I was in pain
Me-kept trying to convince Sam that every ounce of strength had been zapped with the DL
Me-glad I finished

No Rest for the Wicked...

and the righteous don't need any.

Skill
Clean and Jerk
worked up to several at 103#

WOD
10, 8, 6, 4, 2
Deadlifts 185#
Push Jerk 83#
100 m run after each couplet
Time:10:56

Everything felt hard today, but I expected that. I probably could have gone up to 93 on the push jerks, but my arms were sore, and my shoulders were sore, and...

The day after Christmas...I ate way too much sugar and potatoes yesterday, so I went to bed with a nice headache. I knew Sam would put running in the WOD. I expected him to stand at the door and yell as we were running that we all shouldn't have eaten so much junk. He didn't do that! He did yell at me plenty to keep running all the way to my bar. Alas, he seems to have noticed that I stop running somewhere a bit earlier than that...What an observant coach.

Since I cheated rather royally yesterday, I am back to super strict, hard-core paleo today: only meat, vegetables, fruit, and some nuts and seeds for me.

Christmas Chipper

Skills
Rack Thrusters
45x3
55x3
65x3
75x3
80x3
85x3
90x3

WOD

Christmas Chipper
30 Thrusters 65#
30 KBS 35#
30 Pushups
30 Plate situps 15#
30 Ball Slams 25#
30 Box Jumps 16"
30 Cleans 65#
Time: 15:46

I almost freaked out when the chipper was announced, since I had just read this post about the lure of the sexy met-con. When I was reading the article, I didn't think that my box was under the spell of the sexy met-con, but then, what?!?

But I had nothing to fear, and Sam explained that we don't do many chippers for important reasons. He explained this well, but I don't remember all he said. I was too busy stressing about doing 30 of so many things. I do know that we don't do many of them because of the CFWSC strength focus.

They said what?

Rest Day

Anyone who is going through the process of losing a boatload of weight will tell you how much it means to have people genuinely support you and encourage you because sometimes it is brutal to keep going. Recently I've received some comments that some might be afraid to actually say to a person, but I find them hilarious so I had to write them down for posterity's sake.

"I meant to tell you when I was walking behind you the other day that your butt is getting smaller. It's in better proportion to the rest of you now."

"You know, I have to tell you that I think you've lost all of your up-tight weight."

"I noticed that your you've lost weight in your face. The good news is that your neck isn't all saggy so you won't need plastic surgery!"

The only comments I have received that I don't appreciate are the ones like this:

"You eat eggs for breakfast?!? Every day?!? Don't you think that is going to make you fat?"

"Aren't you worried that if you keep lifting, you'll get a thick neck?"

"Why don't you just go to Curves?"

True Love in 7 Days!?!

Skill
Snatch grip deadlift 3x3 63#
Snatch high pull 5x1 53#
Snatch balance 5x1 15# and then 33#

I didn't fall over once on the snatch balance. I didn't even lose my balance, but at that weight it sure isn't anything to write home about.

WOD
12-9-6-3
OH Squat 53#
Box Jumps 16"
Time-6:00

All 30 OHS done without any shoulder trouble! I think my ability to jump from 33# in a WOD to 53# and to suffer none of that nagging scapula pain must have something to do with this recent inspiration.
You must read the link, but here is one key excerpt-
A couple of things that the overhead squat does for you:
1) makes you hecka strong
2) builds your confidence when doing a snatch
3) stabilizes the core
4) guarantees that you will find true love in the next seven days

I am rather unclear on what level of the OHS I have to reach before the clock starts ticking on #4, but I'll be sure to let you know if my life changes in the next seven days...

Rx'd WOD

Skill
Rack Jerk 7x1
33, 53, 73, 93, 113, 123-fail

Then 400m run x 3, rest between
2:20, 2:22, 2:23

Ashamedly, I responded to the announcement of this part of the class with a full-on, horrible, whiny pout. It was nasty.

It is good to have this done, of course. In my mind, I had figured that I was so slow that my 400 must be at least 4 min. When you think that way, then you figure that Helen, during which you will run much slower after doing 21 KB swings, will probably take at least 30 minutes and that is just off-putting.

WOD
5 rounds
5 DL 183#
10 push ups
Time: 3:25
as Rx'd, baby.

I was working that DL bounce for all it was worth, knowing that the last rounds of push ups would be awful. They were ugly. And now my back is sore, but I did it.

Paleo Chicken Cacciatore

I have way too much shopping to finish, so I skipped open gym. Right. :)

I did pull out a bar and plates from the garage and practiced my OHS a bit, just a little bit.
OHS
15x5
30x5
45x3
55x3
65x3
70x2

Tonight was family dinner, and I was the chef of the night, so everyone had a mostly paleo dinner (I do eat green beans now and then.) It is the perfect dish-easy, fairly quick, enjoyed by kids and adults, and it works as left-overs too.

Chicken Cacciatore
Chicken thighs
zucchini, sliced
yellow squash, sliced
green beans
mushrooms, sliced
olives
capers
diced tomatoes
red wine
garlic (a lot)
oregano (a lot)
thyme (a lot)
s & p

Brown the thighs, then add everything else! Either bake covered in the oven (350) or covered on the stove-top. If you are paleo, you don't really need too much of a sauce, so uncover the pot towards the end to boil down some of the liquid. It should take about 30 minutes or so to cook.

Oven Roasted Butternut Squash
I do not enjoy cutting up butternut squash, so I love the bags of diced squash from Trader Joe's and Costco!
Toss a bag of diced squash with olive oil, salt and pepper. Place on a baking sheet, roast in the oven at 375 degrees for about 15 minutes. At this point, add minced garlic and toss gently. Continue cooking until the squash is tender, about 15 more minutes

Death by On the Minute...

Skill
Banded Pull Ups: 7 blue band, rest, 5 blue band (well, the last of each set was pretty questionable...)

Front Squat
53x2
63x2
83x2
83x2
103x2
113x2
123x2
123x2
123x2
133x2
The last 5 reps were each followed by 5 broad jumps

WOD
On the minute for 15 minutes
2 power cleans 83#
2 push ups
3 pull ups (jumping)
50 m sprint

It was pretty easy to guess that this one would be hard. Any time there are so many things to do in one minute, you know that supposed "rest" between minutes will be hard to catch. So yep, not much rest for me...Love that feeling of making it back into the box and hearing "10 seconds", meaning I have to actually book it back to my bar.

I did skip one sprint because I was behind and I intended to make it up at the end, but I just couldn't make myself do it. I felt sufficiently dead and felt no need to be any deader.

Slacker

Never made it to the box today...

It was such a beautiful day that I did decide to just take a walk. A couple of miles in was relaxing, refreshing, and revelatory: I took a walk today that I haven't done in at least months, if not more, due to the hill, and I so enjoyed that view of the bay!

Not only was I able to make the trek, I realized that I thoroughly enjoyed it. Without another thought, I was able to enjoy the walk with no guilt about moving faster or walking longer to be sure I got enough cardio. I just enjoyed the moment.

And to please those who think there should be some more pictures, here we go, thanks to Rachel:

Me and Anna, the sis who loves CF too

Me and Kyle, the trainer with the black heart

Oh, how I love WODs with lunges...

Skill
Bent Over Row
53x12
73x12
83x12
88x12
After each set, AMRAP push-ups (only real push-ups for me tonight)
10, 9, 8, 8

WOD
AMRAP in 10 minutes
5 Thrusters 73#
20 Walking Lunges
Me: 6 rounds in 10:08

It is very helpful to be told what weight to use since I would have probably chosen 63# on my own. Even so, I preferred the 5 lifts to the 20 lunges, no doubt.

The great thing about this wod is that it doesn't even take until the next day to have sore legs!

Paleo: Coconut Walnut Cookies

Rest Day


After last night's wod, Kyle asked someone if she could feel the K2Es in her core...quick re-run through the wod in my mind, because I didn't feel a thing. The only thing that hurt was my hands. Did I not actually do what I was supposed to? I was far from a real K2E, but I was pretty sure I was doing a scaled version. But I felt nothing...


I am happy to report that I feel it today. Every. single. time. I laugh, cough or sneeze I feel it.


In an effort to not get depressed about not making a couple hundred Christmas cookies, I tried making some paleo cookies today. They are delicious. :)

Coconut Walnut Cookies

1/4 c. coconut oil

1/4 c. agave nectar

1 tsp. vanilla

1 1/4 c. almond flour or meal

1/4 tsp sea salt

1/4 tsp baking soda

1/2 c. walnuts, toasted and chopped

1/2 c. coconut flakes

1/4 c. dried, chopped fruit

In a large bow mix the oil, agave and vanilla. In a smaller bowl, blend all of the dry ingredients: almond flour, salt, baking soda, walnuts, coconuts, and fruit. Stir the dry ingredients into the wet ingredients and mix completely. Drop by the teaspoonful on to a baking sheet lined with parchment. The batter is pretty crumbly, so just kind of squish the batter together. Flatten the cookies slightly and be sure to space as they do spread a bit. Bake at 350 for about 8 minutes.

Notes: Trader Joe's has agave nectar and almond meal for the best price. I'm going to try these again with less agave and we'll see how that works!

Coming Clean

Skills
Work to 1 heavy deadlift
135x5
185x3
225x2
235x1
255x1
The astute observer will notice that I used the men's bar tonight. I like having my lifts end in 5's and not 3's, but my hands hurt now.

WOD
7 rounds
2 DL 215#
7 K2E
100m sprint
Time: 12:37

100m runs are my cup of tea. Can we turn all of the 400s into 100s? That would make me very happy!

Diet
This week I have eaten chocolate probably 4 times...I'm coming clean and have entered into my own accountability plan for the upcoming week...

Squat Clean PR

Skills
Squat Clean
work for new 1RM: made it to 113#, failed on the 123#

WOD
Tabata Couplet
Clean and Jerk 83#
Ball Slams 25#
Score-3/8
(if I don't count the 1st round when I had 93# on and really couldn't get it up)

I finished this one feeling like it was much, much harder for me than it should have been. I did PR on the clean by 10# and I did move from using the 16# ball to the 25#.

I have no idea what was wrong, but I do seem to reach a mental block with the clean way too easily. So I not only have to work on the DL, the OHS, my double-unders, a pull-up, remember how to do something as simple as jerk instead of press (don't worry, Sam, even though it was probably hard to tell, I did hear you!), and a gazillion other things, I also have to get mentally tougher. So many things to do! It is a wonder I have time for anything else!


**Edit: and this was what my dad had to say about it when I was talking to him about the lift:
I told him I just couldn't get the 123.
Dad: No, that's not true. You could have done it. It is all mental. It's all in your mind when you increase a lift like that about 8%. You should have tried 118 first.
Me: Yeah, I should have. I made the choice to jump up, and I just couldn't get the 123 I wanted.
Dad: No, you could have. You just didn't think you could. But you could have done it.

Argghhh, he's right again!

Eventually, I will get a pull up

-Started CF in May and the jumping pull-ups were plenty for me
-Started the Paleo Challenge in June and was recorded as having 1 blue-band pu, but really, Joc pushed me up
-Ended the Paleo Challenge in September and had 1 blue-band pu on my own
-Tested for max pull ups at the beginning of November and had 5 blue-bands
-Up to 6 blue-bands last week

And now it is time to really get past this blue band!

Wesley has put me on this pull up regime :)
Every single time I am in the box, do the following:
Stage 1:
-work for 10 on the blue band
-try to get one on the green band
-work on holding myself up at the top of the pull up for as long as possible

So I am posting this here to force myself into accountability!

Thursday's WOD

Skill: Snatch Complex
1 power snatch
1 heaving snatch balance
1 hang snatch

I just tried this again and again and again: at 33#, then 43, the 15 a couple of times, then back to 33 a few times...My shoulder flexibility leaves a bit to be desired and then for the 3rd time, last night, I had some sharp pain in the scapula area. That made it hard to keep the bar up. I'll have to figure out what that is.

WOD
3 rounds
2 minutes each round and 2 minutes of rest between each round
Row 200m
Max Reps Front Squat 85# (12-13-11)

This was one of the many times that I am reminded how great it is to have someone YELLING at you to keep going, to get one more lift. I kind of want to strangle them while they are yelling at me because I want to go slower, rest, or just stop, but I only kind of want to strangle them because I really do want the help... All evil thoughts cease as soon as the WOD ends. :)

I felt like I could be getting sick yesterday, but was determined to ignore it so it would go away. I still feel iffy today, so no class for me. I will however continue to strongly resist falling to whatever horrible cold everyone around me seems to have.

Rest Day with some Reflection

Since today is a rest day, I decided to make myself write down some more reflective thoughts. Quite recently I realized that I am now 53 pounds lighter than my heaviest self. On the weeks when it seems like I am making no progress, I try to remind myself of how far I have made it and work hard to keep from dwelling on how far I have to go.

I have plenty of things to be excited about so far in my journey of going from fat to fit:

• I have lost 50 pounds and any way you look at it, that is a big chunk of flesh
• I have not only lost weight, but I am totally confident that I have made great gains in my strength and over-all fitness
• I can tell that even my fingers are skinnier
• I can deadlift 273#. That means that at least one lift is more than my BW. :)
• I feel healthy, haven't been sick in months, and I really like to get out and move
• I have remained gluten-free for just over a year now
• I have finished 2 5k races and 1 10k and on each race I improved my time
• I have just about nothing to wear. I am decidedly at the point where just about everything doesn't just look baggy, it looks horribly wrong to wear something with that much hanging fabric.
• I have the support of amazing family and friends who help me stay paleo, encourage me to keep up with classes, push me to work harder and lift heavier, and are genuinely excited for me
• I am honored to be part of what has inspired several friends to make improvements in their own health

Wow! A Kyle Class 2 Days in a Row!

CrossFit
Skills
lots of sprint drills again tonight. It is almost like Kyle is determined to turn me into a better runner...because it is all about me, of course.

WOD
30 jumping squats 55#
30 ball slams 16#
1 shuttle run thingy
20 jumping squats
20 ball slams
2 shuttle runs
10 jumping squats
10 ball slams
3 shuttle runs

Time 6:45

The first set of ball slams seemed like it would never end, but after that all was good. Since this is also supposed to be an honest evaluation of my wods, I have to say that next time I'll move up to the 20# ball (which is a good thing since I don't like the 16# ball and its one flat side. Flat sides tend to take away any possible bounce.)

Freaky note: This has happened a couple of times now, so I am pretty sure it is not just a fluke: Since I am trying to make it to the box at least 4 times that means I have to show up even when I am tired and don't feel like doing anything. And get this-once I get there I am not tired anymore and am actually glad I showed up. Maybe, just maybe this is what freaky people mean when they say that they LIKE exercise. :)

Never Bored

CrossFit
Skill
Front Squat
53x6
73x5
83x4
93x3
103x2
123x1

I don't have a 1RM for the FS, so I was just moving up with no real goal. The 123# was definitely not my max, so I'll have to try again.

WOD
9 DL at 75% 1 RM (203#)
1 resisted run
9 pull ups
6 DL
2 resisted runs
6 pull ups
3 DL
3 resisted runs
3 pull ups
Time: 6:41

Fun class all around with a varied warm-up and a fun wod. We ran this one in heats and we each had a partner for the RR. Poor Ashley! She is probably half my size, so it felt like I was going to sling her off whenever I stopped running. For some reason Kyle felt that he should take over on my last run since it didn't look hard enough...It felt like he was digging his heals into the concrete at the end.

You have to do it, you do CrossFit

One of my little brothers had his party at a local ropes course. I have never, ever wanted to do a ropes course or to ride a zip-line, and I certainly don't remember the last time I wanted to climb a tree. So I was happy that all the spots were filled and I could just go and take pictures.

Then a spot opened up...So I declined to make a decision, insisting that I really needed to see it before I could ever decide to do it. My family knows well that I have a few fears: I can be a tad claustrophobic (much to several people's entertainment I was in a Halloween maze, in a tunnel, made out of black plastic mind you, and I barely made it out. And I really mean that. I was laying there on the ground wondering how long the staff would wait before they just opened up the wall to get me out. But I did make it out on my own.) With this, I was trying to work the fear of heights angle. There was no way being on those ropes could make me feel claustrophobic, but I really didn't think I could do it without freaking out and needing to be helped down mid-course.

The whole way up to the course my family kept saying that I just had to do it. If I do CF, I had to be able to do this. Every time the guide talked about stretching yourself or trying something new and challenging, various members gave me the look, the look that meant that this is what you tell us CF is, you have to be able to do this.

It used to be that I really could have plead out of the event just due to the first rope tube ladder. I could have argued that I really might not have been able to get up. I knew that wasn't true anymore and so did everyone else. So I went up.

I have learned that often I really do want to try these new things, but fear of failure and the unknown has often stopped me. Not today. I did it.

I climbed up the rope ladder, walked across the rope bridge, the log bridge, the rope walk, the jungle rope walk. and I made it down the zip line. At times it was easier than I had expected, at other times harder, and overall it was more fun than I had hoped!

The Golden Class

CrossFit
Class today was taught by the amazing Golden. Class with such a skilled teacher pushed me, and I had a couple of PR's today.

Skills
Strict Press
33#x10
53x5
73x3
Push Press
73x5
83x5
93x3
103x2
113 fail
PR of 10# on the Strict Press x3
PR of 20# on the Push Press x3

WOD
5 rounds
10 Back Squats 133#
10 KBS 44#
Time: 9:27

These couplets always look so unintimidating at first glance-just do these two things a set number of times, no rep schemes to remember, no need to travel very far. But this was really hard, really, really hard. Round 4 was murderous and I was so happy to be done with the back squats that I pretty much threw the bar on the ground, and I might have even yelled a bit or something.

Making progress on the OHS...

CrossFit
Skills
OH Squat 10x2
33x2
43x2
48x2
53x2
63x2
68x2
73x2
78x1
73x2
Oops! looks like I only did 9 sets! My second year-end goal is an OHS of 83#.

WOD
AMRAP in 12 min
3 PC 73#
4 push ups (no girly push-ups for me today)
5 Pull ups
7 Wall Balls 12#
And I forgot to note my rounds. Other than being sure I had more than 5 done, I have no idea what my score was.

It was noted by the "power that is" that my PC was too light. I had a well-reasoned response for that one, of course.

Looking forward to class tomorrow...

So Tired...Staying up Too Late...

Basil Shrimp and Mixed Veggies

I am so tired...so with that and my brother's birthday, I easily convinced myself to skip class today. Now to just make it through tonight without eating horrible amounts of my mom's homemade french fries.

Rowing Over Running

CrossFit
Skills
Find your Deadlift 3rep PR
83x3
133x3
163x3
213x3
233x3
253x2

What an illogical jump from 133 to 163 since I still had a long way to go! I just did my normal wandering around trying to decide which plates to put on. One of my goals for the end of the year is to get a 300# DL. A couple of hours after putting that one on the board I regretted it, but being the coachable gal that I am, I can't take it off since the coach said I can't change it now. My last PR was 273#. I am pretty sure that I can go higher than that now, but those 27# are looming pretty large right now...

WOD
100 m row
20 push ups
150 m row
15 push ups
200 m row
10 push ups
250 m row
5 push ups
300 m row

This wasn't timed, but we were to try to keep our pace under our 500 m row time. My 500 time is 2:00, and I was able to keep my wod times tonight in the 1:47-1:51 range. I think that I might prefer rowing to running...But then one of the best runners at the box gave me some valuable advice tonight, so we'll see.

My Pride...

CrossFit
Skill
Back Squat
63x3
83x3
103x3
133x3
153x3
163x3
173x3
Could have gone up, but I was not sand bagging this one. :) I just started too low. Doing these back squats did remind me that I need to practice dumping the weight because I never have, and I am afraid too... Not a good situation when the weight gets high...

Max Pull Ups: 5 with the blue band
Slow, yet steady improvement

WOD
9,6,3 Snatch 53#
21, 15, 9 Push Ups
21, 15, 9 Box Jumps
Time: 6:54

And for some more thoughts on my Thanksgiving post: I should explain that I am glad that there are people at the box who care enough and are kind enough to notice where everyone is in the WOD and what they need to push them through to the end. Without a doubt, this is part of the reason I love CF. Variations on this experience of finishing with the help of another Crossfitter have happened over and over, and I know that it is because of this that I have been able to get through many, many wods.

My post on Thanksgiving was written to reflect my own character flaw, not any problem I have with what happened. See, I am proud. In CF terms, I am still learning to check my ego at the door. I still have to fight my own tendency to back away from doing things that I know I can't excel in.

When I started the wod that morning, I knew that I was so, so far behind everyone else in that room. I knew that it would be tough to even finish. As I went out for the last run, it was the last thing I wanted to do. I was fighting the urge to cut the run to 200 m and call it quits. But I knew that I would regret that AFTER the wod was done, so I kept going. Because someone came out to run with me, I actually finished the run at a pace slightly faster than a walk. That is one of the great things about CF. I think the world of everyone mentioned in that post. :)

Rest Day

I so enjoyed this rest day!

And wouldn't you know it but after feeling like I was seeing the clean rarely, I see it four times this last week. I am going to assume that the new bruises mean that I am actually racking the bar more on my actual shoulders.

5 out of 7

CrossFit
Skill
Walking Weighted Lunge 10, 8, 6, 4, 2, steps followed by one of Sam's "explosive" jumping drills
Started the reps at 33# and ended at 83#
(Might have sandbagged that one a bit...)


WOD
3 rounds at 73#
12 DL
9 pwr cleans
6 fr. squats
3 thrusters
100 m run
Time: 11:11

I made it to the box 5 days this week!

Diet

Breakfast: 3 bl. protein, 4 bl. fat, 0 bl. carbs

Post WOD Lunch: 4 bl. protein, 5 bl. fat, 1.5 bl carbs

Dinner: 4 bl. protein, 6 bl. fat, 4 bl. carbs

Happy Thanksgiving

CrossFit Holiday WOD
Partner Chief
4 rounds
400 m run
AMRAP while partner runs
3 p. clean 63#
6 push ups
9 squats

Time: 19:12, 9 rounds for me

I knew I'd be running the last 400 meters by myself since none of my other slow running friends showed up. As I went out for the last run, I knew I was the only one left, so this is what was going through my mind: arrrgghhh! Sam is going to send someone out to run with me. I know it! I have avoided this for 5 months. I have carefully crafted my wods to avoid this very situation. How can this be happening now?!? Who is going to get the job of running me back to the box?

Then I see Cliff, unmistakable in those great socks, so now I can't stop and walk. I have to keep going. I know he is going to push me to the end.

Back to the thoughts in my head: Just. finish. Just. keep. going. Just remember that I willing show up for this stuff. And then, hey this wasn't as bad as I was expecting. I'm dying, but Cliff isn't, so I don't have to feel bad for him. What a great guy Cliff is!

It was good to know that even though I couldn't talk, I could still kind of laugh, thanks to that show of support that Golden offered with those 3 steps. It meant a lot to me, really it did.

**Whine Alert**
Read at your own risk
I am having a hard time not being 100% frustrated with my slow running. Again this morning I was so, so frustrated. So I have my two whiny explanations to push me through: 1) I had to run almost 1.5 miles this morning and I completed it. When I started CF 5 months ago, a 200 m. run was a struggle to complete without walking. So I must be making progress, really I must. 2) It is very possible that it was a dumb thing to be eating 2-3 blocks of carbs a day this week. The whole wod wiped me out way more than it should have, so I am thinking that cutting my carbs so low and doing CF three days in a row might have been a mistake.

PT Day with Joc!

CrossFit
Skill
Clean
43x1x3
53x1x3
63x1x3
73x1x3
83x1x2

Jerk
worked up to 83#

Agility Skill Work
cone shuffles 8x3
3-dot sprint x6
L run x8
180 degree run x6

Yeah, yeah! Today was lots of fun with the mix of lifting, talking, even the sprinting. I made some discernible progress on the clean today, thanks to the superb coaching, of course. Now I think the key will be to keep up enough days at the box to ensure I actually improve. After a wod last week with the jerk, I realized that I had just about forgotten that lift. As hard as I tried (which probably wasn't really that hard since it was in a wod) I knew I was just pressing it...

Tomorrow is Thanksgiving, and I will be carbo-loading, throwing those blocks to the wind. I love, love, love mashed potatoes. :) I will be making some concessions to paleo-zone: just made up a batch of jalapeno-bacon poppers and made some without the cream cheese. They are good without the cheese, but cream cheese is a pretty amazing addition to most things, and I do miss it here.

Burpees are for Criminals

CrossFit
Skill: Bulgarian Split Squats
33x5
43x5
53x5
63x5

WOD
21-15-9
BB jump squats 53#
KBS 35#
Burpees
200 m run after each triplet
Me-12 something

Burpees kill me every time. At least I had no trouble keeping the 21 KBS unbroken this time!

Week 3 of the revamped CF life check-in:
Diet: paleo-zone with half carb blocks is going very well. I didn't have too many days of feeling rotten, and I have lost 3 lbs.
Workouts: I'm up to 4 days of CF a week. I seem to be just as able to lift and move as before the diet change-still able to lift heavy and still can't run. Amazingly enough, no miracles have occurred, and I still need to work hard.

I've also realized some other changes from CF-
-I'll go to the store now in my exercise clothes. Sorry for those years of mocking you, sis. Sometimes you just have to do it.
-I've given up my long-lived belief that women glow, men perspire and pigs sweat. I sweat now. A lot. I'll just have to hold out hope that I glow when I'm not in the gym.
-I'll go to CF now, even when I am tired or feel a little under the weather. And I actually feel better after the WOD. Still amazes me every time. (But them sometimes the headache just comes back a couple hours later...I think I need a lot more sleep tonight.)

Paleo Beef Stew

Paleo Beef Stew
Made to serve 10, scale as needed

5 lbs. cubed beef stew meat
1 bag frozen pearl onions
3 parsnips, sliced
3 turnips, sliced
3 carrots, sliced
~10 mushrooms
1 can tomato paste
1 cup white wine
3-4 cups beef broth (or chicken broth)
2 bay leaves
3-4 cloves garlic, chopped
6 springs of thyme
S&P


Season the beef cubes with salt and pepper and brown in a heavy pan. This works best if you brown them in small batches. Put all of the ingredients into a crock pot and cook for 7-8 hours. You can also cook this in a large stock pot on the stove, but it won't take as long and you'll have to watch the liquid level.

Open Gym
Cleans an endless number of times, trying to get past my current max of 103#. I really, really, really need to fix my form.

CrossFit Writing Class??

Apparently, my high school writing class was "kind of CrossFit", or so said one of my students this morning. We were all confused by his comment, but then when I thought about it later, I realized that we did have a warm-up with our review, a skills session while we worked on the keys to successful timed writing, and the wod, when they freaked out a bit, was the unexpected impromptu speeches. Got to love teaching kids to be prepared for the unknown and unknowable writing challenges they might face. :)

CrossFit
Skills
5 rounds
1 thruster
2 jerks
3 front squats
me-53, 63, 63, 73, 83, 88

WOD:
AMRAP in 12 minutes
1 DL 185#
2 box jumps
3 power cleans 73#
4 pike push ups
Rounds-10

CrossFit
Skills
HSPU x5

WOD
500 m row 2:00:01
Tabata DL-155#: 32
500 m row-2:00:01

I pr'd on the 500 m row by 2 whole seconds. What makes me even happier is my second time. I really didn't think that I'd be able to match the time. I did have an awesome cheering section though.

On the HSPU, since Wesley was there and not willing to take my no for an answer, I did sort of kick up once with her help, and then we tried the band assist HSPU.

Diet
Breakfast: 4 bl. protein, 4 bl. fat, 0.5 bl. carbs
Lunch: 4 bl. protein, 4 bl. fat, 1 bl. carbs
Post WOD dinner: too hard to block...oops! At least the potatoes were within one hour of the wod...

Roasted Lemon Broccoli

Rest Day!

Roasted Lemon Broccoli
One head of broccoli
1 lemon
2 cloves of garlic
handful of walnuts
olive oil
salt and pepper

Pre-heat the oven to 425 degrees. Slice the broccoli into florets. Allow the broccoli to dry completely. Zest and juice the lemon. Slice the garlic very thin. Toast and chop the walnuts (browning them in the oven or in a saute pan on the stove.)

Toss the broccoli with olive oil and a squeeze of lemon. Spread the broccoli and garlic on an oiled baking pan, season with salt and pepper, and roast in the oven for about 20 minutes. Keep an eye on the garlic to make sure it doesn't burn. Right after removing the broccoli from the oven, toss with the lemon zest and toasted walnuts. Enjoy!

Diet
Breakfast: 3 bl. protein, 4 bl. fat, 0 bl. carbs
Lunch: 4 bl. protein, 5 bl. fat, 1.5 bl. carbs
Snack: 4 bl. fat
Dinner: 5 bl. protein, 5 bl. fat, 3.5 bl. carbs

Still don't love Helen

CrossFit
Skill-Overhead Squat
33x3
43x3
53x3
53x3
63x2 (fail on the third)

WOD
Interval Helen
5 rounds of 5 minutes each (any unused time each round is rest)
200 m run
21 KBS 35#
12 Pull ups, jumping

The run was scaled down from 400m since I figured that if I had to run all 400 m 5 times I would just spend all the time running (or jogging really) and never get to the rest of each round. The last time I did Helen, I have written down that I used a 20# kb. Is that right? Do we have 20's or would it have been 25? Regardless, I went up to the 35 tonight and it was plenty hard. I was able to get through the 21 unbroken on 3 of the rounds, but I evidently lack some mental fortitude since I broke them on rounds 3 and 4, but I was able to pull it together for 5.

Diet
Breakfast: 4 bl. protein, 4 bl. fat, 1 bl. carbs
Lunch: 4 bl. protein, 4 bl. fat, 1.5 bl carbs
Snack: 3 bl. fat
Post WOD dinner: 5 bl. protein, 2 bl fat, 2.5 bl carbs

Dinner was pork shoulder slow-cooked with chicken broth and green enchilada sauce. It was probably the best hunk of pork I have had in a very long time. I ate with the fam tonight, so this was from their 4-H pig. Way to go 4-H kids! :)

Sam's Back

CrossFit
Skill
Romanian Deadlift 5x3 93#, 5x3 113#/143#
Squat Cleans 63#

WOD
5 rounds
5 squat clean thrusters 73#
5 burpee box jumps
5 C2B pull ups (jumping)
12:09

Diet
Breakfast: 4 bl. protein, 4 bl. fats, 1.5 bl. carbs
Lunch: 4 bl. protein, 5 bl. fats, 0 bl. carbs
Post WOD Dinner: 4 bl. protein, 5 bl. fat, 3.5 bl. carbs

Might not have been a great idea to eat so few carbs while planning the Thanksgiving menu...all I wanted to think about during my planning: the mashed potatoes, sweet potatoes, appetizers and whether I will make a paleo dessert. Do I just eat fruit, make something gluten-free, but full of sugar, or attempt something totally paleo knowing that it will fall so, so short of a true dessert?

Quads are shot, I'll cook instead

It hurts! So today is a rest day, I'll just take a walk, and prep some food for the week. This week's make ahead meal is a curried chicken and leek thing.



I was far too hungry to take a very good picture and besides, yellow curry is hard to make look that good on a plate when you have no starch to back it up.

Cheap Curried Coconut Chicken
1 whole chicken
2 large leeks, trimmed and sliced
a couple cloves of garlic
about 1/2 c. white wine
3-4 Tb. curry powder
a dash cayenne pepper
basil
salt and pepper
Coconut Milk

Boil the chicken until done, allow to cool, debone and shred. Saute the leeks until soft, add the sliced garlic, curry, and cayenne. Add the wine and deglaze the pan. After the wine cooks down, add the shredded chicken, chopped basil, s&p, and finish with coconut milk.

The Pain is Good, Right?!?

One of the grand benefits to living on the second floor is the constant reminder the stairs provide of all these fabulous squats I have been doing...

CrossFit
Skill
Overhead Squat 1-1-1-1-1
Worked up to 53# and I am pretty sure that with a bit more time I would have been able to go up a bit more. Since I revealed my overhead weakness yesterday, you can understand that I am happy with a PR of 20# on the OH.

WOD
AMRAP in 20 minutes
3 HSPU (scaled, of course)
5 Pull ups (scaled...)
7 Ball Slams 16#
Rounds: 16

Diet
Breakfast: 4 bl. protein, 2 bl. fat, 0 bl. carbs
Lunch: 4 bl. protein, 6 bl. fat, 2 bl. carbs
Post WOD Dinner: 4 bl. protein, 4 bl. fat, 3 bl. carbs

After a week and a half of the paleo-zone at half carbs, it is clear that I needed to take the time to tighten my diet up again and face the facts. After time, I let my blocks become way to fluid and taking the last 10 days to weigh and measure everything has been very helpful. Confession time: I was eating too many nuts, and not enough vegetables. When you have to count out 3 almonds for every fat block and 3 cups of broccoli for every carb block, this becomes crystal clear. One of my weekend projects is to gather some veggie ideas...

Just another day...

I realized that I forgot to post yesterday, but it was just a rest day. I did have fabulous things to say about all the CFWSC coaches, but I guess that will just have to wait.

CrossFit
Skills
Strict Press 5x5 68#

Wod
On the minute for 15 minutes:
1 snatch (should be 75% 1rm) 38#
15 squats

Yes, this is big time people! Way up from the junior bar. Just swallow my pride and post the truth here. :) After much thoughtful introspection, I realize that Kyle was right and I probably still could have gone higher...


Diet
Breakfast: 4 bl. protein, 4 bl. fat, 0.5 bl. carbs
Lunch: 4 bl. protein, 5 b. fat, 2.5 bl. carbs
Post WOD dinner: 4 bl. protein, 5 bl. fat, 2 bl. carbs

Yeah for a Journal

CrossFit
Skills
Deadlift 5rm 203#
I should have been able to go higher than this, but ...I dislike DL 5RM. I'll have to work on that...
WOD
21-18-15-12-9-6-3
Kettlebell Swings 35 #
Box Jumps (This was my scaling since I can't do double-unders.)
Push Ups
Time: 12:32

Tough workout? Yep, just like every single WOD I ever do. Keeping a journal is so vital to reasonably evaluating my performance. Without anything to look back on, this just seems like another hard WOD, one I struggled to finish, and one that I felt too slow on all the way through.
But looking back in my journal, I found that 3 weeks ago I had a very similar WOD:

21-18-15-12-9-6-3
Kettlebell Swings 12kg (26 #)
Box Jumps
7-6-5-4-3-2-1
Pike Push Ups
Time: 12:17

So even though I felt like I was crawling through tonight's WOD, I feel pretty great about my work tonight with heavier weight, more push-ups and a very close time.

Diet
Breakfast: 4 bl protein, 4 bl. fat, 1 bl. carbs
Lunch: 5 bl. protein, 4-5 bl. fat, 2 bl. carbs
Post WOD Dinner: 5 bl. protein, 5 bl. fat, 4 bl. carbs

CF Prep for the Real World

Cliff taught the noon class today and decided that we needed some skill work in some real life CF skill-running away from the police.

CrossFit
Skills
Climb on the rock wall: almost an epic fail since rock walls scare me big time, but at least I got up and even moved a little, tiny bit.
Roll: tumbling on the mat makes you just a little dizzy
Push: I now know that I can push my 45 pound shopping cart

WOD
AMRAP in 10 minutes
7 power cleans 63#
10 push ups
100 m run
Me: 5 rounds plus 7 cleans

Diet
Breakfast: 4 bl. protein, 4 bl. fat, 0 bl. carbs
Post WOD Lunch: 5 bl. protein, 5 bl. fat, 3 bl. carbs
All Afternoon...hungry, hungry, hungry and tired (probably 4 bl. fat)
Dinner: 5 bl protein, 4 bl. fat, 4 bl. carbs

Sunday's Open Gym

Yesterday's CrossFit time was my first day in Open Gym, and I had a great time working on some skills with Kyle. Guess what? Open gym wasn't even scary! Everyone is still just as great on Sundays as they are every other day of the week. I was able to see the guys do Murph, and Wesley threw down the gauntlet by completing the CFT. I'll have to try the CFT, but I don't think I'll ever try Murph...

Anything overhead is extraordinarily frustrating for me, so it was helpful to have time and coaching dedicated to this. Progress is being made on the OH squat, Snatch Balance and the Snatch. We also worked on some specific mobility exercises to increase my shoulder flexibility.

Diet
Breakfast: 5 bl. protein, 5 bl. fat, 1 bl. carbs
Lunch: 5 bl. protein, 5 bl. fat, 1 bl. carbs
Dinner: 4 bl. protein, 5 bl. fat, 4 bl. carbs

And just in case you have ever wondered, 1 block of kale is A LOT of kale. It keeps you busy for awhile. :)

Another Rest Day

Today I got a little bit of my make-ahead cooking done. Lots of sausage for the freezer!

Chicken Sage Apple Sausages
1 lb. ground chicken (breasts or thighs) or ground turkey

1 small granny smith apple, peeled and shredded

1-2 Tb chopped, fresh sage

1/4 tsp allspice

1 egg

Salt and pepper, to taste

Mix all ingredients together, form into patties, cook through in lightly oiled saute pan.

Note: A butcher at a quality market will be able to grind your choice of poultry (Deluxe, Shopper's Corner, Whole Foods...) Be sure to squeeze a good amount of liquid from the shredded apples before mixing.

Diet

Breakfast: 4 bl. protein, 4 bl. fat, 0 bl. carb

Lunch: 4 bl. protein, 4 bl. fat, 1 bl. carbs

Dinner: 6 bl. protein, 6 bl fat, 4 bl. carbs

(I am still trying to decide if I'll eat a couple more blocks of carbs tonight.)

Rest Day: Time for Shopping

I enjoyed this rest day in so many ways: the break from a WOD, significant improvement in my energy level, and time to get some shopping done.

I am so, so glad that the energy drop from the carb cut was less today. Yesterday was tough all day long. I had to remind myself to be nice the. whole. day. Everything was irritating. But today was great, and all is right for at least a little while.

The shopping included getting fitted for new running shoes. After the 10k on Sunday, my feet have been aching for better fitting shoes. Happy feet!

3 Days On

CrossFit
Skill
pull-ups: making progress on the banded pull-ups

WOD
3 rounds
10 Thrusters 53#
10 Burpees
Time: 6:20

We had a choice of 4 different workouts. The choice was pretty simple for me-this one had 30 burpees instead of 50 and I didn't want to deadlift again tonight. Tonight marks my first cycle of 3 days of CF in a row. I am not really that sore, but my energy was dreadfully low so I went light. I spent the whole drive to CF dreading the event, but the drive home was great! All I wanted to do this afternoon was to curl up into a ball and just do nothing. But I did something, and I actually feel better now.

One of the great things about our CF box is the constant encouragement and camaraderie from both the coaches and the other CFitters. It is pretty great to have so many people pulling for you. :) (But I totally missed Joc again, bummer.)

Diet
Breakfast: 4 bl. protein, 4 bl. fat, 1 bl. carbs
Snack: 2 bl. fat
Lunch: 5 bl. protein, 4 bl. fat, 2 bl. carbs
Snack: 2 bl. fat
Post WOD dinner: 5 bl. protein, 4 bl. carbs, 3 bl. fat

Kyle Needs to Learn to Add

CrossFit
Skill
Push Press (63#), max reps x4
10,9,9,6
83# was too heavy, should have done 73#

WOD
4 rounds
50 yd lunge with KB overhead
21 KB swings
200 m sprint
2 minute rest
I forgot to write down my times, but they were all slow and in the 2:40-2:50 range, I think.

I made it through 2 rounds of lunges with the KB and then just lunged, KB swings at 15#, since I have no ability to lunge with any weight over-head, so this was the easy part of the cycle, yep, even easier than the rest time since I spent the whole rest hardly able to breath.

A careful observer will note that the total working time here was about 12 minutes. This seems to be just a tad more than the 3-5 minute range I was expecting after yesterday's wod...

Diet
Breakfast: 4 b. protein, 3 b. fat, 0.5 b. carbs
Lunch: 5 b. protein, 5 b. fat, 3 b. carbs
Post WOD Dinner: 5 b. protein, 4 b. fat, 4 b. carbs

Yep, I am pretty sure that I went over just a bit on my carbs. Those grapes were just too good...I felt great all day, until I got to CF. Then I just about died for the second day in a row. Now I am hungry, so I should probably eat my remaining 6 nuts (whoo-hoo!) and then just go to bed.

November: The New Beginning

When I started CrossFit in May, everything was new, hard, and painful. Every single class was very hard, I struggled to get through, I felt dead as I left, and I hurt for a couple of days after. Two to three classes per week was my absolute max. I also jumped onto the paleo diet plan right away. I don't think I could have pushed myself much harder than I was there at the beginning. Believe me, I was shot!

Almost 5 months later I have made significant, measurable, wonderful progress! There is no doubt about this fact. What has hit me like a ton of bricks in the last few weeks is that things are plateauing. I have to add work-outs and plan to push myself. The next few weeks will be full of tweaking, changing, and adding. I'm on day 2 of this ramp-up and I hurt. :)

Tuesday, November 3, 2009
No skill work

WOD:
5 rounds
1. 400 m run
2. complete the following 2 times:
3 deadlifts at 75% max (193#)
6 pull ups (jumping for me)
9 push ups
12 box jumps

Kyle put a 30 minute time limit on this one...I made it almost to the end of round 4. I still had by set of box jumps to do when the time ran out.

This was horrible, no doubt about it. It seemed to go on forever, and the hardest part was probably making myself stay at least at a jog instead of a walk. It was just about a battle for every step once I got to round 2, and I briefly lost the battle in an effort to bring my breathing under control. Then coming in and trying to deadlift when you are struggling to breath is super fun.

As horrible as it was, I can look back now and appreciate that I pushed myself hard for a long time. I now know that I can in fact complete the 3 rounds of running in Helen without giving up. I am almost ready to try Helen again...

Diet:
Made the decision to keep my protein and fats at 14 blocks and cut the carbs to 7 blocks.

What is this?

This is my personal record of my CrossFit progress and my paleo-zone diet. Why is it then in a blog and not just in a notebook?

I am choosing to blog my journey in an effort to remain more accountable, especially to my coaches. I also hope that this journal might encourage even one other person who wonders if she could really do something as crazy as CrossFit. If I can do it, so can you!

Paleo Challenge Testimonial

How in the world did someone like me end up in a CrossFit box, eating Paleo all summer? I considered myself to be firmly in the realm of the un-athletic and out of shape, but I chose CrossFit because I wanted to make radical life changes in my fitness and health. I knew that my life was in pretty serious trouble-my weight was out of control, my energy was barely enough to get me through the day, my joints ached, my blood pressure was inching up, I was choosing the path of least physical output most of the time, and I hated the thought of another year like this. I knew that I needed to do something drastic, something to really shake me out of my comfort zone and push me into the new life that I want. I want to be an active, healthy person, able and eager to enjoy the outdoors, hiking, swimming, biking and a very healthy, active life. I knew that I could change my life, and I knew that it was my job to do it.

Knowing that I needed to make this change, even truly wanting to make this radical change, didn’t make starting CrossFit any easier. I was sick to my stomach for several days as I agonized over the decision. Family and friends gave me great encouragement, Sam assured me via email that anyone can indeed CrossFit, and so I just decided to end the dread of the unknown and start an Elements class. When I walked in, I felt so completely out of place, like I was somewhere I should never be. I was almost paralyzed with fear that morning. Of course, I was met with overwhelming kindness and encouragement: Sam with his great smile and hearty welcome, Jocelyn with her calm, positive training (she didn’t start laughing at my suffering until much later!), and several of the CFWSC athletes offering words of encouragement. Right after my first two classes, I wrote this, “As I think about the work I have done so far, I have a bizarre combination of discomfort, discouragement, pride, determination, and the satisfied feeling that I have taken an extremely positive step in the right direction. “ CrossFit is hard, I often wonder if I will ever be able to breathe normally again after a WOD, I have different muscles that hurt each day, but it is all good and most definitely what I want: steps towards better health and fitness, hurting from hard work, not hurting with the aches and pains of inactivity.

Shortly after starting CrossFit, I also started the Paleo Challenge. Taking both of these steps has resulted in numerous changes in my life. First and foremost, I feel better than I have in a long, long time. I have so much more energy, I feel great about the strength I have gained, and the weight I have lost. My blood pressure in back in normal ranges, and my triglyceride levels are low, down from 139 to 62. My confidence about walking into the box is growing and even though I still dread some WODs, now I am sure that I will work through it, that it truly will end, and I will indeed live to see another WOD. I love the feeling of completing a workout and of doing something I have either never done before or that I never would have imagined that I ever could or would do.
Considering that I could not even jog the whole 400 meter warm-up, the change in my performance is still mind boggling to me! Since I have no athletic background to look back to, I am blown away by how far I have come in such a short time. I have to be thrilled with CrossFit and Paleo when I see a 50 lb. PR on my deadlift, and take 2-3 minutes off my Helen and Grace times. Even beyond the measured WODs, I have seen great progress in my 5k time, all of my lifts and simply my ability to move and work hard. I am far stronger than I ever could have imagined.

Being a life-long foodie, the Paleo Challenge brought definite changes and challenges. I have been to cooking school, love food, own my own industrial mixer and used to make wedding cakes, every kind of artisanal bread, and even things like croissants and Danishes from scratch. Food life as I knew it is gone, forever. I think the only use now for my mixer is to turn it into a sausage maker… Even before the Paleo Challenge, I had discovered that I had gluten intolerance, so I have not eaten gluten for the past year, but in place of that gluten I was eating lots of dairy, plenty of non-gluten grains, gluten-free candy, and all kinds of processed gluten-free garbage. The Challenge has been a very beneficial time of reframing my thoughts about food, learning again to pay attention to the quality of the individual ingredients, renewing my passion for high quality ingredients and cooking, and enjoying the taste of each meat, vegetable, fruit, herb, and spice.

Every time I think about this Challenge, all of the help that so others have given me comes to mind. I know that I wouldn’t have stuck with CrossFit or the Paleo Challenge without the guidance and constant encouragement of everyone else at CFWSC. I am honestly blown away by the graciousness and kindness that so many people have shown me. Everything from CrossFitters pushing me to move faster or lift more, to coaches not letting me quit kept me on track, and I thank you all for that. I couldn’t hope to work out with and strive for a better life with any group other than the people in this box.