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. :)
Monday, November 30, 2009
Sunday, November 29, 2009
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.
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.
Saturday, November 28, 2009
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
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. carbsThursday, November 26, 2009
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.
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.
Wednesday, November 25, 2009
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.
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.
Tuesday, November 24, 2009
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.)
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.)
Sunday, November 22, 2009
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.
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.
Friday, November 20, 2009
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
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
Thursday, November 19, 2009
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...
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...
Wednesday, November 18, 2009
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
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
Tuesday, November 17, 2009
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! :)
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! :)
Monday, November 16, 2009
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?
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?
Saturday, November 14, 2009
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.
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.
Friday, November 13, 2009
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...
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...
Thursday, November 12, 2009
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
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
Tuesday, November 10, 2009
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
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
Monday, November 9, 2009
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
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. :)
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. :)
Saturday, November 7, 2009
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 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.)
Friday, November 6, 2009
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!
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!
Thursday, November 5, 2009
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
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
Wednesday, November 4, 2009
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.
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.
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!
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!
Sunday, November 1, 2009
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.
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.
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