Wednesday, August 31, 2011

Row, Row, Row my WOD...

August 31, 2011

First off... welcome to all my new readers! Please feel free, as I said before, to leave comments and "follow" my blog!! I would love to hear what you have to say and try to answer questions (even if I have to consult with the pros)! I really just want to inspire people and if anyone is thinking about Crossfitting and changing their lives hopefully my story is enough to push you to give it a shot!

So I felt better last night, not as tired, so I guess the early night on Monday night was good for me. Arriving at CFW this morning my legs were a little sore and the middle of my upper back, probably from the SDHP's. However I am finding it harder and harder to figure out what is making me sore since I am constantly sore in different spots. I am a "second day" sore person (typically). Meaning, the first day I am ok, and a little sore... but the second day is when the real soreness sets in. I should clarify that this is a good sore. This is a welcome sore. I dont feel like I am in pain, I just feel like I am working my muscles and pushing towards my goals.

I think K and M are screwing with me by adding pull ups in every workout or warmup (I kid, I kid)! I think they are the one thing that I am still not feeling are getting better. Its such an awkward movement for me and I feel so weak. I know the more I work on them the better I will get at them. I know my pushups certainly got better with tips from K and M. Also just doing them more often and really thinking about holding in my core, leading my with hips, screwing my hands into the ground and pressing my heels together have helped so much with those. So, next up, conquer the pull up (or at least the form).

Strength was great. I havent actually tired front squats yet, except with the 9 fundamentals (and the part of the thruster that would be considered front squatting). So we didnt have a number for me to start at. K set up the bar with 75lbs just to see what it felt like. I did a set of 5 with no problem. We upped it to 95lbs and I did another 5.The next two sets were 105lbs and 115lbs. The exercise was a 5-5-5 so technically I was done. I looked at K and said "lets count my 95lb lift as a warmup, and add another 10lbs." She gladly added another 5lbs to her side and I did the same and my final 5 was at 125lbs. I wanted to challenge myself and I knew I could add 10 more lbs. I was satisfied with this for sure! Looking forward to getting at it again and increasing my weights again!

So the WOD, this is what I was afraid of. CARDIO. This is where I have a huge brain block. Once I lose my breath I start to get flustered and slow way down. I knew with this WOD it was going to take some concentration on my breathing. I started with the 500m row. The great thing about the rowing machine is on the display there is a target 500m time, so while you are working towards the 500m it tells you what your 500m pace is. K was encouraging me on and yelled out to keep the target pace below 2:15 for 500m. I pretty much stayed under 2:05 the whole 500m. Than off I went for the 400m run.

Ever take off a pair of roller skates after a while of wearing them? You know how you almost have to learn how to walk again? This is what it feels like when you take the first strides of a run after rowing 500m. Not to mention, I think K and M picked a house at the bottom of a small hill on purpose. Right into an uphill 200m, which I guess is ok because the returning 200m is downhill. You still have to remember not to coast down the hill (K and I talked about this after) and keep your form, but downhill is certainly better than up!

The 2 minute rest was more than enough. I think I could have got back into it in with 1 minute rest, but I will take it! I Went right into the row and kept my pace under 2:05 again. K decided to stop having me shoot for 2:15 and have me shoot for under 2:05. For some reason, the row was really great for me and I kept my breathing under control pretty well. My legs were on FIRE... but I was pushing, pushing, pushing (maybe that should be the title of my blog since I write it every day). The second run was ok, still struggled on the uphill but was determined not to stop.

The final row... awesome. I stayed at or below 2:00 pace the whole 500m. I have no idea where it came from. I just wanted to get it done I guess. The same theory with the final 400. I just kept thinking "this is is, after this you can rest." I actually remember saying to myself out loud when I started up the hill "you can breath all you want in less than 2 minutes, just keep going."

All in all, the cardio wasnt that bad. I want to do it again... isnt that funny. I said to K at the end "two weeks ago, I would NEVER have been able to do this." Yay for progress (and the leftover paleo shepard's pie I have for lunch today)!!

P.S. My legs feel like jello!

40 Double Unders (I got in 2 "real" ones)
3 Rounds
- 10 Pullups
- 10 Inchworms
- 10 Jump Squats
20 Double Unders (I got 2 more "real" ones)
Hip Mobility Stretches

3 Rounds for Time
- 500m Row
- 400m Run
- Rest 2 minutes
(my time 17:38)

Front Squats 5-5-5
105lbs, 115lbs, 125lbs

Check out this article on CNN that a friend sent to me in honor of cleaning out my closet. Its so true that before, I would look into my closet and see nothing to wear. With less in there its much easier to get dressed in the morning. I will have to do it again mid winter to get rid of the heavier stuff that I thought I would wear when I look in there now. I know there is more I can get rid of. Check it out, it might inspire you to do some cleaning (and than some "real" cleaning)!

Tuesday, August 30, 2011

Take That Burpees...

August 30, 2011

I was exhausted last night when I got home from work around 7:45. I don’t even think exhausted is the word… my eyelids were heavy and I just wanted to curl up in a ball and sleep. I have nasty fall allergies and I am thinking that the storm may have jumpstarted them with all the trees flying. I was in bed at 9:00 and slept pretty well…

Funny thing was, I woke up thinking about CrossFit and what the WOD would be this morning. I was thinking (at 5am) that we haven’t done burpees in a while, maybe I was dreaming about them. I went downstairs and decided to hop on the website real quick to see what was in store… hmmm what do you know… BURPEES! M and K must have been in my head last night!

Off to CFW I went, T was there burpee-ing (is that a word) away when I pulled up. I got right into the warmup. Funny how a 200m run feels like nothing now. My feet feel light and my breathing is much more controlled. The 9 fundamentals are coming along every week with my form improving slightly by the day. It helps to have done a lot of these moves with weight on the bar, they feel completely different… but now through the warmup with the PVC or just the 15lb bar I can imagine what it should feel like with weight and its easier to concentrate on my form.

It was time to start my WOD. Clearly it was a cardio, mind over matter, type workout. Cardio hasn’t been my thing, but I was determined to do this. The words “I can’t” haven’t been in my vocabulary for weeks now when I see the board. I do of course think “awww hell” but never CAN’T.

K had me do a few SDHPS with the womens Rx weight (65lbs) and it felt pretty good. She said “what do you think?” I responded “Well I surprised myself with the KB swings yesterday so lets do it.” The only way to see if I can do it is to just do it right… cant fail unless you try… and really its not failing if you try in my opinion. Pushing to get better and understanding what you need to work on is what it takes to reach where you want to be.

Ahh, good old burpees, how do I love thee… let me count the ways. Ummmm… well, I am getting better at them. I the all 5 sets of burpees without stopping in the middle of the sets, K was encouraging me to get back down on the ground and we both decided once you get down there, you realize it’s the worst place to rest so you get back up… than get back down. I was trying to control my breathing and keep a good pace.

The SDHP’s were good, I was excited to use another Rx weight for all 5 sets. I know what I need to work on. Pretty much the same thing I have to work on with cleans and thrusters. I have been so programed to keep my back arched and my butt out while holding in my abs… with all of these moves you have to pull your hips forward and use them to push the weight. I know I don’t have a problem in the “hip” category… so if anything they should help me lift more weight! I was trying to punch out as many as I could without stopping, some rounds it was 5 in a row and some it was 10. K kept reminding me not to stop and let my mind tell me how tired I am.

The last set was great. I kept thinking “push, push, push, you CAN do this…” K yelled out “last set of burpees” and it was music to my ears!  All 15 burpees without rest right into 15 SDHP’s… and I just kept going… she yells “you can do this, get under 14 minutes…” and you know what… I did. Time 13:54!! Take that Burpees…

200m Run
2X Fundamentals
200m Run
10 Shoulder Rotations
10 Inchworms
10 Scorpions
200m Rum

5 Rounds for Time
- 15 Burpees
- 15 SDHPs (Rx 65lbs)
(My time 13:54)

3X10 Ab Roller
3X10 Back Extensions

Looking forward to lunch today… Paleo Shepards Pie

1 lb. ground lamb
1 onion, chopped
2 C carrots, sliced
1 tsp. ground black pepper
1/2 tsp. sea salt
3/4 C beef broth
1 T arrowroot powder
1 T dried thyme
1 T olive oil

1 head cauliflower, broken in chunks
2 T coconut oil
1/2 black pepper

Preheat oven to 400 degrees. On the stove top, steam cauliflower chunks until just tender. Put in a food processor and add coconut oil. Blend until creamy, season with ground pepper and set aside. Heat olive oil in a skillet and saute onions until tender. Add ground lamb and cook until crumbly and brown. Add carrots and cook for another 5 minutes. Mix beef broth and arrowroot powder together. Slowly add the mixture to lamb and carrots. Season with the salt and pepper and simmer for about 5 more minutes. Pour into a 9-inch pie pan. Spread cauliflower over the top and bake for about 30-35 minutes (remove when top starts to brown, and sides are bubbly).

It looked like this...

Monday, August 29, 2011

Helen Who?

August 29, 2011

Ahhh, good old Monday morning. Seems to always creep up on me the same time every week! Before bed last night Hubs and I were talking and I said "you know, it feels really go to be getting rid of all this suff that we dont need or want want anymore... less clutter, less stuff to bog us down... kinda seems like we are on a mission to do the same thing with our lives."  I am  feeling good, motivated and determined (hehe, kinda like the title to my blog, see how that works) to get my life where I want it. I am surrounded by a wonderful family, very supportive parents, and the best friends I could ask for. I have always been a "reach for the stars" kinda girl, something instilled in me as a child, whatever you want you can do it... typically, I follow everything through to the end. Never give up.

My problem, fitness. I love working out, I love feeling strong. For some reason I have never actually pushed myself hard enough. The more I think about it "goal setting" has never been something I have associated with fitness. Yeah sure we all want to fit into that old pair of pants, or "lose 20lbs" but I dont think I have ever really put stock into those commitments. I would go through the motions, add little weight here and there, get excited when I got to up my max weight, but I didnt challenge myself much.

Times, they are a changing. I am 100% committed to this. I love the challenging workouts, I have a goal, I have weights that I want to reach, I want to eventually compete in Crossfit games (yikes), I have an image of my future body in my mind. I have people who are behind me encouraging me towards these goals. M and K are fantastic motivators and are willing to help push me to above my own expectations, asking me to do things that I thought I would never be able to do... I mean come on... I can bang out 10 pushups pretty easily now. They new I could do it, they just gave me the tools and tips to get me there.

Today was no different. I arrived, it was chilly... post hurricane Irene leaves all over the place and I was ready to start week 3 of my "journey" to my new life.  The WOD was "Helen" and she is mean. I got the big bad black band out (this is embarrassing since its the heaviest band they have at CFW) for my push ups and I walked over to the kettle bells to get the 12kg bell for the swings. K, right away says "nah... you cleaned 100lbs on Saturday, you are going to use the Rx weight for women for the swings," and she hands me the 16kg (35 1/3 lbs... or 1 pood as they call it in CF land). She knew I could do it... and all I needed was that push, and that challenge.

The runs are getting easier, but they are still where my time slows the most. The 200's are not that bad, but the 400's seem like they still need some work. I was trying to concentrate on my breathing so when I return to do the KB swings I am not in need of an oxygen tank... K was there cheering me on as I returned from every run to get right into the swings. You know what, even at the moments where I thought I wasnt going to be able to do it, I did it. I got in all the KB swings with the Rx weight!

Pullups still need work. I have been giving myself a boost to get up there and slowly letting myself down, they are HARD... they are now the hardest thing I have to do in a workout (and somehow they seem like they keep appearing every workout). I had a decent time for the 3 mods, and I am already ready for tomorrow's challenge!

I have learned through both good and bad times, that nothing feels better than accomplishing a goal you have set for yourself, even if it involves blood, sweat and tears. Whether it was walking across the stage to receive my Masters degree after a long 6 years of all of those thing (yes sometimes even blood, we architecture students shouldn't be handling knives at 4:00 in the morning after working all day and into the night)... or cleaning the basement, or having a long overdue talk with a friend about something that is bothering me, or getting a new job I had prayed for for 4 years, or cleaning 100lbs during a crossfit workout... challenge is AWESOME... change is AWESOME...

CrossFit is changing my life. I am changing my life.

3 Rounds
- 250m Row
- 10 Ab Mat Situps
- 10 Pushups
2X Bergner Warmup
Hip Mobility Stretch

"Helen" 3 Rounds for Time
- 400m Run
- 21 KB Swings (Rx 16kg, 1 pood)
- 12 Pull Ups

Start Hollow Rocks

Sunday, August 28, 2011

Come on "Irene"

August 28, 2011

Off day from CrossFit... but boy did I get my workouts in this weekend. Yesterday when we got home from our morning workout I decided to start to tackle one of the biggest projects in our house. The Basement.

What I mess. I admit, it is 99% my "stuff" that has been piling up year after year in boxes and tupperwares. Every time I was cleaning upstairs and wanted to make room for something I would box up some stuff and throw it down there. The problem is, that we have been planning to move for what feels like 100 years. The first time we put the house on the market I started packing up all the nick nacky things around the house, as well as all the picture frames and personal items. This was to make our place "more marketable" to people looking. It would have been nice if people actually came to look... alas we didnt sell. However the boxes still remained in the basement.

We listed again a few years later, and the same thing happened. At that point I had bought a bunch of big tupperware bins and started putting things in them so they wouldnt get ruined from the humidity in the basement... the piles grew and grew. I am also a perpetual "box saver" for some reason, when I get something that comes in a box, whether its a shoe box, a computer box, a box we get protein powder delivered in, I save it. Why I dont know... but they also pile up.

I have attempted to clean before. I move some boxes around, toss the things that mean nothing, but it never seems to help. What I was set out to do yesterday (and today) was to actually go through every box down there and either toss or box up for donation. I was not going to just put it off till next time.

Hubs and I went downstairs for a few hours together yesterday after our workout and breakfast and went through everything from boxes of shot glasses and miscellaneous kitchen items, Christmas decorations, Electronics, CD's, nick nacks, you name it! He left for poker night with the guys and I continued through photo albums, boxes labeled "Sarah's Stuff" which god knows what I had put in them, school notebooks, text books and binders...

I gave up around 7:00 and spent the rest of my alone night on the couch watching chick flicks and drinking wine... it was a good day.

We slept in this morning and enjoyed our coffee together. We decided to have the Chocolate Banana Paleo Pancakes again for breakfast and with both of us cooking together we created the BEST breakfast... Paleo Pancakes, Eggs and Peppercorn Bacon... YUM...

Really... it was DYNAMITE!!

So what else to do today but finish what I started. Back down tot he basement I went with a full belly and continued through the boxes. With all the "stuff" we are donating Hubs was inspired to go through his clothes and make a donation pile... I figured I should do that same, so he was nice enough to sit with me while I weeded through my clothes as well.

After a few trips to the dumpster right now I am ALMOST done. I pretty much just have a few school things to go through to decide what to keep and what to toss, and I have to pick up my desk area, but you know what... I am going to enjoy the rest of my night and weekend on the couch.

14 Boxes of everything from picture frames, Playstation, VHS tapes, kitchen equipment, blacklight... candles (pretty much everything)... AND 2 huge contractor trash bags of clothes... all heading out to the salvation army next Saturday for donation....  it feel good to not sit around all weekend... I am also pleased to know that someone else will get to enjoy the things I once did.

Saturday, August 27, 2011

All in the Shoes

August 27, 2011

Took a half day of work yesterday to enjoy the "last" day of summer. It was wonderful to soak up the sun for a few hours and relax with friends. I also was able to make it to the New Balance store to try out the sneakers that I have been eying on the internet. I did a lot of looking and researching to find the correct shoe for crossfit. My good old faithful Nike Air just isnt cutting it, and I really needed a new pair of sneaks anyway. So I of course went right for the Nike, but after trying on the Nike Free, which is the low profile Nike sneaker, it just wasnt the right choice. I looked at a few other sneakers on line and when it came down to it, the winner (in both crossfit reviews and price) was the New Balance 20.

What do you think?

I was so excited to wear them this morning! I was also really excited just to have a Saturday workout. To be able to go with Hubs was nice since we havent been there together for the last two weeks was a really nice treat too. I knew we were going to do different workouts since I too Thursday off and he took Wednesday off, but we both had a goal to reach.

We arrived around 8:30 after having a cup of coffee and doing a little reading before we left. When we got there K was reading a book enjoying some coffee. I was pumping myself up for the Thursday workout which I knew involved thrusters. Let me tell you, my arms and shoulders were SORE from those wall walks. A good sore, but sore...

I ran through the warmup and it felt great to do the 400 in my new sneaks. My feet felt so light and it really did feel like I was barefoot on the pavement (of course without the pain of the pavement on bare skin). The pullups were ok, I still need quite an assist on them. I really need to work on that. The giant black band and having to hit the ground between each pullup is bothering me. I found  new "goat."

Than it was time. Time to do the thrusters! I was so excited as this is something I havent done before. The starting movement is similar to a clean, than you continue into an overhead press, than back down into a full front squat, and up to an OH Press. The WOD had us doing 2 thrusters every minute for as long as it takes to max out and fail the attempt.

I started with the 45lb bar, and went from there. The first two of course felt relatively easy. My max clean was 86lbs, so I knew at least up to that I could get up to attempt the thruster. Around 7 minutes when the weight was at 75lbs I was starting to really have to concentrate on the clean, and I was surprised at how much momentum I had to get it up overhead. I was not scared. For the first time I was not afraid to drop the weight.

At 8 and 9 minutes I worked up to 85lbs. I was now at the amount that I used for my cleans. I wanted more. I knew I could do more. I attempted 90, and I did it. Got the weight right up, than pushed for two thrusters. At this point I was trying to get out of my own head, pay no attention to how much weight it is, just lift it. 11 min... 95lbs... complete!! Wow... now I go for the gusto, 100lbs.

My first attempt to clean 100lbs I couldnt get the weight up. K yelled out "you have the whole minute to get it." So I kept going. The motions were there, but I needed more thrust from my hips. The second attempt I got the weight up, but didnt get myself down under the bar enough to sit in the the front squat. My minute was running out, and I heard K say "dont worry about the time now, just get it up." That was enough... I just picked it up and did it. I cleaned 100lbs. I got one thruster in and back down into the squat, but didnt have enough in me to press overhead the second thrust. Holy moses... I was sooooooo proud of myself.

I could NOT give up. I could not let that weight win. I knew I could do it, I knew I could clean it and I was going to keep trying till I got it. This is what this is all about... PERSEVERANCE.

As far as my body and my workouts go... this has been the best two weeks of my life. I am really looking forward to seeing the change both physically and mentally. Please if you are reading this feel free to leave comments and ask questions. I hope that by writing this I am encouraging people to push themselves beyond their limits, whether its with fitness or life goals. Put your mind to it and you can accomplish anything.

400m Run
3 Rounds
- 5 Pull Ups
- 10 Ab Mat Situps
- 15 Squats
Shoulder Prep

Thruster Ladder
2 thrusters each minute adding 5 lbs each
time till failure.
(11 min 95lbs, 12th min cleaned 100lbs for 1 thruster)

Couch Stretch 2 min Each Leg
Hamstring PNF 3 min each leg with 3 Contractions

1/2 C. Almond Butter (or Cashew Butter)
1 Ripe Banana
2 Eggs
1tsp Vanilla
1/4 C. Organic Cocao Nibs
Dash Cinnamon
1 to 2 Tsp of Honey (we added this, it wasnt in the original recipe)

Combine ingredients, mix well, heat non stick pan (or grill). Flip when they start to bubble. Serve and enjoy!

These were actually really good, I was surprised because I am a Bisquick Pancake snob... or so I thought!!

Friday, August 26, 2011

Walking on Walls?

August 26, 2011

Ask me two weeks ago if I would have been able to "walk on walls" I would have told you you were NUTS. In fact one of the first days Hubs and I were at CFW we saw someone doing them, wall walks and I was secretly thinking... good lord... I would be terrified I would fall on my face!

When I arrived today, I had no looked at the website so to my surprise (and shock) I saw T doing wall walks. Fear went straight through me. However, I had to get into the mindset of "I can do this!!"

I was tired. I woke up tired... didnt really get a good nights sleep last night. I hopped right onto the row machine for the 1K row... and completed the rest of the warmups. When I was done T had finished and I was ready to get going on the Strength and WOD.

Strength was squats. I love squats... almost as much as I love deadlifting (this is for real... they are my favorite exercises). So my 1 RM was 185lbs. I and I were both kinda convinced that my 1RM was higher, like we found with my deadlifts, but we had to start somewhere. I started with 1 warmup set of 5 reps with just the 45lbs bar... than we added weight and I did a second warmup of 5 reps at 135lbs.

I was ready to start the 3-3-3... so we added weight and I was able to get 3 at 155lbs, 3 at 165lbs and 3 at 175lbs. I was trying not to "wimp" out and add 10lbs at a time. According to the CF calculations I should have a 1RM of over 200lbs. We shall see.... on the next CF Challenge day!!

So, after that was out of the way... my legs were tired, but I had to push through it. K had me practice a walk... this picture is pretty much what a wall walk is...

You start at the bottom of the wall and walk your feet up while you walk your hands back, so the image above she is coming down off the walk. When you are up there, you are upright and your hands about about a foot off the wall.

I started the WOD and my legs were already tired. I used both the 24" and the 20" box for the jumps. I was intimidated by the 24" box, and my legs were so sore it was hard to get up there. K wanted me to do at least 5 of the 15 jumps per mod with the 24" box. So thats what I did. I moved to the 20" box and finished them.

The wall walks, all I can say is HARD... and a little awkward. I think the more I work on it, the better I will get at them. Its just an awkward movement and the idea behind holding in my core and walking with my arms. I was scared I was going to fall on my face, and I was out of breath but I was going to finish. I worked through all 10 minutes and K was awesome in keeping me moving and reminding me to keep my core tight. 

All in all I had 3 mods and 12 additional box jumps in 10 min... so pretty good for me. I was exhausted when I was finished.

Would you look at that... I survived my 2nd week of CrossFit!!

1K Row
9 Principals
- 1 with PVC
- 1 with 15lb Training Bar
10 Shoulder Rotations
10 Walking Sampson Stretches

10 Min AMRAP
- 15 Box Jumps
- 5 Wall Walks
(Total of 3 mods + 12 Box Jumps)

Squats 3-3-3
(155lbs, 165lbs, 175lbs)

Thursday, August 25, 2011

10 Reasons

August 25, 2011

Today if my "off" day... not going to lie, it felt good to sleep for an extra hour...

I wasnted to share this, I found this HERE

Top 10 Reasons Why Women Should CrossFit

10. weak and feminine are NOT the same.
9. you fear no challenge.
8. you should train like an athlete not a hamster
7. you refuse to be a damsel in distress.
6. you don’t need machines…you are the machine.
5. you have yet to realize your full physical potential.
4. aerobics is SO 1980’s.
3. that which does not kill you will only make you stronger.
2. you’re willing to sweat, not just “glisten”.
1. there’s just nothing cooler than a strong woman!

I agree with that last statement 100%...

Wednesday, August 24, 2011

I knew I liked Cleaning...

August 24, 2011

What do you think? I think this is a pretty cool pic...

M snapped a picture while I was in the middle of my push jerks yesterday. To my surprise when I went onto the website last night to see what type of "torture" I was facing for this morning, there I was!! I was pretty excited to see this, and hey... not to shabby!

I was sore this morning, and tired. Between the rowing and the push jerks my legs are quite sore. I didnt really realize it until I started to warm up today. It was also a little hard to get out of bed, but I am determined to push through everything... I didnt get to bed till 9:45 last night so I sort of expected the struggle.

K was standing at the edge of the garage when I arrived... she was pointing to the grass to the left of the house... as I pulled in I saw what she was pointing at... a skunk. Thankfully my pulling in scared the critter and off into the woods he went. As K said "it would have been a VERY stinky morning!"

The warmup was pretty good. I actually got quite a few "real" double unders during the double under parts... AND... the big one, with all the tips that M gave me yesterday while I was warming up doing the hand release push ups, I was able to bang out 10 real pushups without stopping with no problem at all. When you learn where to focus your energy and what muscles to tighten it makes a huge difference, easier almost.

We started with the strength exercise again (like yesterday). Today, it was cleans. Such an odd movement really. When we warmup and run through the 9 principals you get the feeling of what the motion is, but when weight is added to the bar, its a whole different story. I started with 45lbs just to see how the movement felt, I did 5 pretty easy. K gave me some tips about keeping my hips forward and bring the bar to my hip pockets which was a good way to pull the bar to the right spot before starting to flip the bar. Also making sure that I dont raise the bar too high before trying to squat under it. As the weight gets higher, its easier to get under it rather than bring it up.

I started the 3-3-3 and did a set of 3 at 75lbs than two sets of 3 at 86lbs. The first set of three at 86lbs seemed harder and I think its because I am still getting used to the motion. The very last rep that I did in the last set felt the best of all. K said that usually the Rx weight for women for cleans is 95lbs, so I am right there. She thinks once I get the motion I will be good. Again, practice and perseverance is the key. I really enjoyed "cleaning" and I am excited to work on them.

The WOD was pretty challenging. Hubs and I had done ring dips when we were in our into week. Um... yeah, that was a day that we didnt do deadlifts, or pushups, or pullups that day... or the day before... or, ever! So, I had the blue band and the green band ready since when I did them the first time I used the green band and they were pretty easy.

So I was set. Rings were ready and K set the timer. The 200m run was pretty easy... the rings are what took it out of me! Deep dips trying to get shoulders below elbows, 15 reps. I did the first two mods using the blue band, than I sort of wimped into the green band. I was tired... my tris were burning and my hands were burning.

Alas, I completed all 5 mods in a really good time (for me of course).

I was talking to K after, she mentioned that she has already seen an improvement in both Hubs and my cardio. Thats nice to hear. I know we both feel it, but when someone says that to you its exciting and motivating.

All thing are up from here!! Off day tomorrow for me.

10 Double Unders
10 Jump Squats
20 Double Unders
10 Push Ups
10 Inchworms
Burgener Warmup (5 sets of each step)

5 Mods for Time
- 200m Run
- 15 Ring Dips
(My time 11:54)

Cleans 3-3-3
(75lbs, 86lbs, 86lbs)

Tuesday, August 23, 2011

Lift of the Dead

August 23, 2011

Wow, was I excited to get to do deadlifts this morning. I looked a the WOD last night again and it totally pumped me up for this morning. I did sort of have a crappy night sleep again last night, but once the alarm goes off I am pumped to get over and start my workout.

The warmup was a jog around the block, the first time I did that... maybe the 2nd or 3rd day that we were at CFW by the time I got to the end of the first 400 I was winded... That day, I didnt give up. I just kept going as much as I hate running. Today, it was cake. I started off strong and slowed a bit (damn hills) but I kept a good strong pace and tried to control my breathing the whole time. Went pretty quick.

I was reading something on a crossfit website or chatroom (that I didnt think to write down the name of) yesterday at lunch. It talked about really taking advantage of, and listening to the trainers while you are at crossfit. Take what they say as soon as they say it and apply it 100% to what you are doing. We have tendency to fall back into our usual habits very quickly... and sometimes even just after one set. We also might halfway listen to what they are saying and apply the correction 80%. So, having read that (or at least thats what I got out of it)... I really thought about it and wanted to apply 100% of M's instruction this morning.

While I was warming up he was talking about my form and some hyper extension I have in my back, may women tend to do this... when we relax, we stick our butts out and curve our back... I really have to think about that when I am lifting as to not hyper extend, but be sure to tuck my butt under and really use my hips. Also the idea of engaging your core while doing any lift is something that I am really working on. Really feeling the muscle groups that the exercise should be working and all the muscles that allow that muscle to do its thing.

So, I went through the warmup and than did some really great hip stretches. My hips are "large" (so to speak), and sometimes I have pain in my hip flexor when I work out... however I know my legs and glutes are strong. The stretches really allowed me to open up a bit and have move movement. These are stretches I have never seen before and may look a little odd while doing them, but they work like magic.

After warmup and stretching it was time for the DEADLIFT!! I love deadlifing. I feel so strong and powerful. M asked me my 1 RM, which from last week it was 171lbs. He calculated what 80% of that weight was and explained to me that as long as I am at 80% of more I am gaining strength. Anything less is more like a warmup. We got the bar loaded with 95lbs just for a warmup and I punched out 5 with no problem. M talked about my form a bit and reinforced some of the good things I was already doing, and fixed the bad. Than I was into my 3-3-3-3 working sets, I really wanted to concentrate on what he fixed with my form to push out some good weight. The weight seemed relatively easy with the percentages he had thought I would be doing, and I surprised both of us with a set of 3 at 135lbs, a set of 3 at 157lbs and a set of 3 at 168lbs. For my final set M asked me to stick with the 168lbs and see how many I could get out before losing form... EIGHT... holy crap, I did EIGHT!!

Three weeks ago, I was at my old gym trying to squeeze out 3 reps at 135lbs. This is fantastic!! I am convinced had I not squatted 185lbs and OH pressed 81lbs before deadlifting on crossfit total day I would have been able to do more than 171lbs... I cant wait to do it again!!

The excitement was over as I still had the WOD to complete. Burn, burn, burn... rowing, ab mat sit-ups, push jerks... one after another for three mods... for time. You can do it, you can do it, dont quit... All I kept thinking was "dont slow down, when you slow down you weaken and let your mind take over." I pushed and pushed and listened to M as he yells out "100 more meters, dig deep" and "pick that weight right back up" when I was transitioning from abmats to push jerks... finally the BEST words he said "ONE MORE SET."

Kick ASS... 13:53... booooo yah!!

Block Jog
9 Principals (2X)
Hip Stretches

3 Mods for Time
- 500m Row
- 20 Ab Mat Situps
- 10 Push Jerks (65lbs)
(My time 13:53)

3-3-3-3 Deadlifts
(135, 157, 168, 168X8)

Yes Please... 
Lindsay Smith, 295lb Deadlift - Crossfit Games 2009


Monday, August 22, 2011

More Pull-Ups..

August 22, 2011

I admit, I cheated. I looked at the website last night to see what todays WOD was gong to be last night before I went to bed. The weekend was rough as far as "soreness" goes. Saturday I was sore in my right lat (thank you 55 pullups Friday morning)... than on Saturday night while at dinner with friends my arms tightened up and I all of a sudden felt like I had carrying around 25lb weights all day and I just put them down. By Sunday I was thankful I was taking an "off" day. My lower back was sore, not sure why... maybe from the walk we took Saturday morning, and my left arm, I have no idea what muscles is near my elbow, but thats the one... that one, and my left bicep. It was hard to sleep last night.

I was hoping by the time I got up this morning my left arm would be a little less sore, but no such luck. Even the three ibuprofen I had before bed didnt do the trick. So, I was actually looking forward to warming up and stretching it out before doing the working... BUT, lordy... I knew what was coming... more pull-ups.

I showed up at 6:00am and M was outside finishing up with T, another crossfitter.... his brother actually. I heard T say when he finished the workout (while I was warming up) "this was one of the hardest ones yet..." that made me nervous! The warmup was great... I was pretty pumped and my arm was feeling good. Than M walked me through some fantastic mobility stretches for my shoulders... as this was going to be a "shoulder filled WOD."

Right into the workout I went. I think one of the hardest things with this one, is that it was continuous use of the same muscle group with no rest in between. It was set up a little different from the others I have done so far... rather than a set amount of reps and mods of each exercise for an overall time, it was a set amount of reps and time and you were shooting for how many mods you could complete. I was intimidated, but the whole idea behind crossfit is to get me out of my comfort zone and not to give up. So I rose to the challenge.

It was hard. Damn... it was hard. I was winded after the first set of wall balls, they look so easy, but I will tell you, they are not! I knew (because I had done them before) that they were not. Going right from pushing the ball with squats into pull-ups... holy geebus. Constant use of the shoulders, they were burning, I was trying to catch my breath and really just pushing myself as hard as I could every time I wanted to stop. M stood right by my side and encouraged me and coached me through the whole workout and wouldnt let me quit. Wouldnt let me take to long of a break and yet again, I surprised myself.

I completed 5 full rounds and had time left to get in some more wall balls... M said "pick it up, get these 20 in before the time runs out." So, thats what I did. I picked up the ball, pushed through and got out the full set of 20 before time. The first 10 came out of nowhere... I felt like a machine, I had no idea where it came from since I thought I was spent. I did 5 more, and just couldnt let it stop there. With 10 seconds left I pushed out the final 5. DONE.

A huge plus. I dont hate pushups anymore. M gave me some pointers this morning, and K had already given me a few others when I did my "Goat" skill set... so I am working on it. I did the warmup pushups with no problem at all today, with no modification. If I was to have another "goat" it would definitely be pull ups (but I would like to wait another week before doing another pull up if thats at all possible).

My short term goal at this point... my Wedding Anniversary is October 8th. I would like to be my wedding weight on that day. Its only 10lbs. 10lbs in 6 weeks. I can do that.

3 Rounds
- 250m Row
- 10 Jump Suats
- 10 Abmat Sit Ups
- 5 Hand Release Pushups
Shoulder Stretch

15 Min AMRAP
- 20 Wall Balls
- 10 Pull Ups
(I did 5 mods + 20 wall balls)

100 Hollow Rock Challenge

Sunday, August 21, 2011

Always Have A Dream In Your Heart

Follow your heart,
never surrender your dreams.
Constantly work towards your goals.
Believe in yourself, and always be truthful.
Take time to enjoy life's pleasures.
Keep your mind open to new experiences.
Think before acting,
but don't forget the joys of spontaneity.
Make your own decisions.
Look out for yourself, but remember
that you share this universe with others.
Look for the good in others,
everybody has their own song to sing.
Live each moment to the fullest,
for a moment too soon becomes a memory.
Look for opportunities, not guarantees.
Hope for the best.
Give people a chance to love you,
for that is how you learn to love.
Live your life for yourself,
but always be considerate of others.
Believe in tomorrow, for it holds the key
to your dreams. 

~ Melissa Ososki ~

Saturday, August 20, 2011

Why dont you take a long walk?

August 20, 2011

Ahhh, Saturday.

Yesterday was a long day at work, however for the first time in months I did not partake in our Friday afternoon "social hour" when we all sit around and unwind and have a beer or two. I guess it helped that I was in a meeting till after 5:00, so it really didnt feel like I wasnt partaking, it felt like social hour didnt happen at all. My legs were sore all day, a good sore. I am figuring out that wearing heels at work for 9+ hours is actually helping my recovery. I wore flat sandals on Friday and could feel my legs get tighter and tighter as the day went on.

Hubs and I woke up this morning and knew we wanted to do "something" that would be considered exercise. We got out of bed and spent an hour or so having coffee on the back deck, which we really need to do more often (rather than sit on the couch like zombies). We talked and shared how we both felt after our first full week. Neither of us want to burn out... and  moderation is key. After contemplating if we should go to the local track and try to do an at home WOD since crossfit is closed today, we decided that we would go for a walk than come home and make some breakfast.

Hmmmm, well we wanted to make Almond Waffles and needed vanilla extract... so, why not walk to the small country store near our house. Takes about 6 minutes to drive there, but we had no idea how long of a walk it was to get there. We changed and took off for our walk. It wound up being 2.6 miles each way, 5.2 miles all together (I checked the mileage on Google Maps when we got back). Felt good.

Anyway... we came home had a great breakfast. Waffles were better than I thought... Tonight we are heading out to a Mexican restaurant... its certainly going to be our "cheat" night, but we are looking forward to it...

Recipe For Waffles
Comes from a cookbook a friend lent me called "Everyday Grain-Free Gourmet"
1 Cup Almond Flour
1/4 Tsp Salt
1/4 Tsp Baking Soda
4 Eggs
2 Tbsp Honey
1 Tsp Vanilla

Mix the dry ingredients, than add the wet and mix together with a wisk. Let them sit for 15 minutes in the fridge than cook at usual.

We added fresh fruit and a little sugar free syrup. Tasted pretty good.

Friday, August 19, 2011

Today I met "Nancy"

August 19, 2011

Left work at 4:00 yesterday for a dentist appointment, got home around 7:00 and was so exhausted I couldnt stand it (my own fault for staying out till 1:00 on Wednesday night). I dragged myself to the couch, Hubs and I had dinner and we started to watch the Pats game. 8:00 rolled around and he was off to the shower. I  went to bed, turned the TV on to watch some more of the game... next thing I knew I woke up at 1:30am, glasses still on my face and I hadnt moved. I fell asleep before he even came out of the shower.

Woke up rejuvenated and ready to go. Since yesterday was my "off" day I felt like there was something missing all day. Hubs went (he took Wednesday off) so I knew what the workout was and how he had done. He also let me know that he had met M, who is K's husband. They own CFW together and he had been away since we started. They are going to participate in a Triathlon this weekend so they will be closed this afternoon and and weekend. Monday K posted that they would be away, and I confirmed with her that it was still OK that I come on Friday morning... figured since they wouldnt have a WOD up, and I missed Thursday that I would tackle the beast!

I arrived and K and M were together in the garage. Finally getting to meet M was great. They make an excellent team. As I said, I already knew what the workout was going to be... but finally being faced with it was a bit intimidating. I was looking forward to it, and at the same time I was nervous about it. All the times were posted from yesterday so it was a little nerve wracking...

M had set up the OH Squats while I was warming up. Than I gave it a shot doing 5 on them to see how was weight was with the small training bar. It was quite light so we added 10lbs to each side... 35lbs. I did 5 more... and we were ready to go. Through those 10 reps M was watching my form and gave me some tips on things that might work a little better, but all in all, I was looking pretty good.

The workout... wow, it was hard. The first 400m was cake... than the first 15 reps of OH Squats... I was going pretty good. As I progressed through the workout, I was loosing steam, but M and K were there 100% backing me up. It was very empowering to hear M every time I came back from a 400 to say "pick it right up" and to have K yelling "wooot hooot" when I was finished with the 15 reps. I responded well to their encouragement and managed to really kill the WOD (as far as I am concerned) my time was way better than I expected. I was pumped.

The pullups are my second arch nemesis... to the pushup. However after a quick break I jumped right into the skill exercise of the day. It was exactly like the progression workout I did with K for my push-ups on "goat" day, but with pull ups. So there we go, 55 pullups in 10 minutes... OUCH! But, I did it. With lots of encouragement from M and K, it was pretty easy (but not easy at all).

When I finished my arms were like jello... my clothes were soaked... my hair was a mess coming out of my pony... my hands are throbbing where the callouses are developing... and M was standing there waiting for the high 5.... I did it!!

Not only did I finish today, but I completed the FIRST week of crossfit. I can already feel the change in my body. I might not look like it yet, but things feel tighter, I feel better and today its Friday, I am in a great mood... I am sore... and you know what, I can now actually say "I am a crossfit woman."

- 10 Walking Lunges
- 10 Inchworms
- 10 Burpees
- 10 Shoulder Rotations
Burgener Warmup (5 sets of each step)

5 Rounds for Time
- 400m Run
- 15 OH Squats (35lbs)
(My Time 15:49)

10 Minutes of Pull-Ups

Thursday, August 18, 2011


Today is my "off" day. So I wanted to post the CrossFit Women's Creed that I have found over and over on various CrossFit websites... its very inspiring.

I am a CrossFit woman.
I do not wear mekup to the gym. I wear chalk.
I do not get manicures. I scrub the calluses of my hands.
I do not glisten or smile while I'm working out. I sweat, grunt and curse.

I am a CrossFit woman.
I am as proud of my muscles as I am of my scars.
They are the evidence of my hard work and dedication.

I am a CrossFit woman.
Increased work capacity is my mission.
Elite fitness is my goal.

I am a CrossFit woman.
I may scale a WOD, but I will never quit or give up.
I do what others won't and I excel where others can't.
I am stronger mentally and physically because of it.

I am a Crossfit woman.
I am invincible.
And you could be too...

This image makes me drool...

Wednesday, August 17, 2011


August 17, 2011

Soreness set in when I got home from work last night. I was feeling pretty good all day, than as I started to relax I was feeling it. Mostly in my upper body from the overhead press and in my calves (still). My right calf seems to be bothering me more than my left, but I knew I was going to wake up and push through my workout.

Went out to buy some new clothes yesterday at lunch time, it was time to update some of my wardrobe. I feel like I really struggle to get ready for work every day and with the limited time I have to get dressed and organized for work I need to be able to go into my closet and just grab something that I know I will feel comfortable in the "fit" of. I am building a new wardrobe, as my old job it was so easy to throw on jeans and head to work every day. It didnt really matter. Now, I have to be "professional" and dressed for that every day in the office. I like it, but it has certainly taking time to get  used to.

Hubs was the "Crossfit Champion" yesterday. His total was 875lbs which included a max squat of 295lbs and a deadlift of 405lbs. I hijacked the picture that K took while he was squatting that she posted on the Crossfit Wachusett website this morning!!

I am so proud of him, and of myself for really pushing out of our comfort zone with this. It feels really good and keeping up with this should surely show some results!!

I feel like my overall mood is improoving. I will admit that the after first day (which was actually Monday, so only three days ago) I was tired and achey when I woke up Tuesday morning... and I thought this is going to be really hard to keep up. Today I am sore, but wow... the past two mornings I have gladly gotten up and headed to meet K and start the day off with a great session. I am in a great mood, feeling good in my skin and my clothes. I cant wait to see some results and feel even better!!

When I got up, I was nervous about todays workout since I am sore... but as I said before, I knew K was going to be there to push me through it. I also already told her that I was going to be there at 6am, so I cant bail!! Not that I would, but its so much easier to "take it easy" when you are working out by yourself.

After the warmup, which loosened me up quite nice I had sort of a "double goat" day. I stole this definition from A "goat" is an exercise or movement that you suck at, hate, or both. This includes anything from running, thrusters, handstands or stretching your hamstrings. The point is, we should work harder at the things we suck at instead of always tiring to improve what we  are already good at. Good advice... no? I think thats the glory of Crossfit... pushing you to be better at everything. The WOD today was double unders... which I get really frustrated doing. The object is to jump rope like normal than get the rope to go around twice on one jump. I look like I got whipped. I have rope burns on my arms from all the attempts. I did get one actual double under in... but the real plus side is that I stuck with it for 20 minutes. My calves already feel like they have golf balls in them... and heels to work, ouch!

As if the double unders weren't enough of a feat to attempt to concor, my real "goat" exercise... my arch nemesis... the PUSH-UP. K worked with me to try to push through a progression type workout. I think I did pretty well. She had me do 10 minutes of progressions. First minute you do 1 push up, second minute, 2 push ups, third minute, 3... and so on. I got the first 5 minutes in without any assists so that was 16 real pushups.  Then I did some half push ups, where I went up like a real push up, than down on my knees in a modified push up. The last two sets (one of 9 and one of 10) were fully modified up and down. My arms were killing me, bit I did a total of 55 push ups in 10 minutes! I am a little disappointed in myself that I had to modify, but I will get there!

I had a nice cool down on the roller and will certainly revisit our roller at home when I get home tonight. Tomorrow I ought to be super sore, but its my day off so I will enjoy getting to sleep till 6:30am!

4 minutes on foam roller
400m Run
10 Inchworms
3 Mds
- 5 Pullups (with black elastic)
- 6 Turkish Get-Ups (three each side with light KB)

20 Minutes AMRAP Double Under attempts

10 Minutes Progression Push Ups (55 total)

Tuesday, August 16, 2011


August 16, 2011

What a morning!! Today was a great day as the WOD was much more geared towards what I am comfortable with. I am doing my best to stay away from using my “crutches,” which are my straps, my gloves and a bar pad for squatting. I think it’s a mental thing for me… but still, I know like anything else, if I just get used to it than I will be ok. After my workout (which is now) I am feeling the callouses on my hands burning, and I am hoping they aren’t going to blister…

So, Hubs came home last night after his session and had said that K was writing the WOD on the board for today before he left. He was very excited to see a strength day up there! I too was excited, and couldn’t wait to see my old world, and my new world collide… than again… I was also a little nervous about pushing myself to the limit. I have never done that before.

I was exhausted all day yesterday. I think it was a combination of the workout in the morning and still sort of recovering from the weekend of camping. My calves were sore still and my arms were sore from all.those.pushups! So, Hubs got home at 8:15ish and I was half asleep on the couch. I heard how his workout was and we talked for a few… I was in bed at 8:45. Slept like a baby!

Woke up feeling better this morning, not nearly as tired as I was Monday morning and I was looking forward to my workout.  When I arrived K was waiting for me again, and it was 6:00am pretty much on the nose. Right into the warm-up I went. The warm-ups are getting “easier” not in a “this isn’t working” sense but in a “I am getting used to this” sense. I found a T-Shirt yesterday that said “Crossfit, my warm-up is your workout.” Its true. These warm-ups are hard!

After the warm-up I was ready to start. The workout today was called Crossfit Total. What you do, is hit your max weight for each of the exercises working up in weight and down in reps until you can only get one rep your max weight. After the three; squats, overhead press and deadlifts you add together your total weight and that becomes your “Crossfit Total.”

Anyway, with no pad on the bar for the squats and no gloves it was hard... but I am determined... I am really proud of myself I pushed and pushed to get my max numbers. Squats took the longest to find, started with 95lbs, 5 reps and we added weight and did 4reps, 3 reps, 2, reps, than 1, 1, 1, 1 till I found my max. I am so excited! I squatted my weight. OH Press came a little easier; as I knew I had only lifted 45 lbs before. This is harder because you can’t “dip” and press, it’s just a clean overhead press. Finally my favorite (really), deadlifts, I almost deadlifted my weight, with no straps! Which is pretty huge for me!!  It felt so good and K was awesome in coaching me along the way. A little reminder of not dipping, or pushing up for one more rep… its just great motivation.

The weight portion was over and we were on to the skill set for the day. I plowed through it and was exhausted. My legs were shaking and I was breathing heavy… but I just kept thinking how much I love what I am doing. I know I can get good results with this. I know I am going to stick with it and I know I will be happy that I did. Tomorrow is another day and I will be there in the AM yet again! Its kinda nice to have the “first” time or weight on the board. Not that people have a hard time beating it at this point, but I feel like I am accomplishing so much before I even get to work!

500m Row
9 Principals (2X, once with pvc, once with 35lb bar)
10 Scorpions
Sampson Stretch (30 seconds each leg)

1RM Back Squat
1RM OH Press
1RM Deadlift
Totals, 185lbs+81lbs+171lbs = 437lbs

- 5 KB Swings (22lbs)
- 5 Burpees
- 5 Med Ball Cleans (14lbs)

A New Begining...

August 15, 2011

Hubs and I decided it was time to start a new adventure. We feel like we have tried everything when it comes to styles of training and “diets” that we prefer to call “lifestyle changes.” Nothing seems to work. We stick with it for a few weeks, than as the weekends set in a month into it we decide its time to have a pizza… than its easier to go out to dinner one of the nights…. And before we know it, we are back into our old habits.

We are both pretty well adjusted to strength training. Hubs has been lifting for years and I started up quite a few years ago myself. He has been teaching and training me to know what exercises work for me, and what will give me the best “bang for my buck” so to speak. For our wedding in 2005, we were in “fantastic” shape. I use that in quotes because it was only fantastic because when we look back at it now, it was pretty fantastic. Had you asked either of us then, we would more than likely have not had the same response.

I was literally in the best shape of my life. Granted when I was in high school I could do laps around the track, tap dance in circles and toss a 90lb girl in the air (yes I did one season of cheerleading that was the worst experience of my life). But, having said that, I wasn’t in top shape. I never thought about food… in fact I ate pop tarts, cookies and cake for breakfast most days, ate school lunch or bologna and cheese with a bag of chips from home and followed it all up with pasta, 4 meatballs and a giant glass of whole milk every night. College was the same, ramen noodles, cans of peas or beans, all the tootsie rolls I could eat and when I had the money a Chicken west from Campus Pizza.

Now, things are changing again. We have tried this on our own and it just isn’t working. I have tried piling on the weights and power lifting. I have tried low weight high reps, I have tried high weights and low reps. I have tried to discipline myself enough to do cardio and abs… and to be honest, I just cant make myself push stronger. I go through the motions, I get my workout in, but that’s it. If I am out of time, I stop. If I don’t feel well, I just lessen the weight. DONE, that’s over. Not going to happen anymore. Last Saturday the 6th of August. We/I had my first Crossfit experience. Hubs found a location in about 5 minutes down the street from our house and we just dove right in.

We met K the first day we were there and she has been fantastic in helping us get used to our new style of training and pushing us along the way. We worked out Saturday, and again Monday, Tuesday and Wednesday last week. She told us she thought we were ready to jump into the full workouts, as she had given us modified workouts for those days. We thought they were tough, and were covered in sweat by the end of the workout… but we just kept pushing. I heard Hubs say to K at one point while he was breathing deeply trying to catch his breath between sets of burpees “I want this.” And that’s the truth. We want this. We both do.

So, we bid farewell to our old ways this weekend with a bang. Went camping with the usual group… and boozed up our final weekend away for the summer. It was wonderful and fun… and boy did we eat. We were so sore from our workouts it was a constant reminder what was to come when we got home.

K was great enough to open early for me today since I prefer to work out in the morning. She was sitting in the garage this morning at 6:00am when I pulled in. I was half terrified and half excited to work out alone… and to jump right in. Let me tell you. This was no easy workout!! When I started the warmup I was going strong, than I saw the WOD (workout of the day)… YIKES!! First thought was that I couldn’t do it, my lungs would collapse… I would fall on my face… I am going to look like a fool in front of her… but no. no. no. I am going to do this.

You know what. I did it. The whole thing. My face to the ground during pushups… my back sweating, my whole body sweating, it was raining… I wanted to cry, I wanted to quit, I wanted to giveup…. But I didn’t. K wouldn’t let me, she pushed me on, she was a great coach. And… I finished.

I am going to use this as a journal to track how I am feeling, what my progress is, and what the workouts are (with my weights and assists in parenthesis. Just starting with today… since I didn’t write down last weeks stuff. Today started my official first day of Crossfit.

3 sets of the following
- 200m Run
- 10 Air Squats
- 8 GHD Sit-ups
- 6 Pull Ups (black band assist)
10 Inchworms
10 Shoulder Rotations

20 Box Jumps (20” box)
20 Hand Release Pushups (first set no assist, three sets use assist)
20 Weighted OH Walking Lunges (25lbs)
4X For time (my time 24:14)

3 sets of the following
- 10 KB Abmat Sit-Ups (17lbs)
- 10 Back Extensions
- 10 Russian Twists, 20 each side (14lbs)