Wednesday, November 30, 2011

See Ya November...

November 30, 2011

Today was a tough one. One of those "what doesnt kill you makes you stronger" days!! We have learned that when the WOD is posted and its for a certain amount of rounds, if there are 3 its heavier weight (usually) and if its 5, its lighter weight (usually). Today the WOD on paper even looked difficult, as most thrusters are never a good time! But, when that alarm went off I was ready to head to the gym and face the challenge!

I was pleased to have company for this mornings WOD. J and T were both there. We are starting to be the "steady" Wednesday morning crew! We all got right into the warmup and got our bars set for the WOD. I knew I was going to do the thrusters prescribed. So, 80lbs right onto the bar. I also got the Rx kettle bell, 1 pood (36lbs) ready... and my silly green pull up band. There we have it, I was ready.

Talk about insanity. It was hard, I was sweating, I was grunting and I was loving every second of it! The guys working with me were enough to keep pushing me forward. Just keep on moving, just keep on knocking out those thrusters in as many continuous reps as possible. I was able to string all of the KB swigs together all three rounds, I broke the thrusters up into either 4 or 5 reps at a time and the pullups... they were slow, but they got done.

There are times that I am sore, there are times I think... this is going to be hard. But I the thought of "I cant finish," or "I cant do this" hasnt crossed my mind in months. Its a wonderful feeling to know that with all of the struggle and with all of the push and drive.... success and results will follow.

25 Double Unders
3 Rounds
- 10 Inchworms
- 10 Grasshoppers
- 10 Ring Rows
- 10 Hollow Rocks
25 Double Unders
2 Min Shoulder Opener on Wall

3 Rounds for Time
- 20 Kettle Bell Swings (1 pood)
- 15 Thrusters (80lbs)
- 10 Pull ups
(My Time 16:52)

Handstand, Walking Handstands

Tuesday, November 29, 2011

Strong is Beautiful!

November 29, 2011

WOD Love had that posted on their FB page today and I love it! I think everyone should print that out, hang it on their mirror and really think about what all of those words mean. I have been working on this for a long time... and its still a work in progress. Its so important that we take our strengths and our weaknesses and embrace them. Be the woman (person) that you are. Its the only thing in life you have complete control over! Imperfections are what make us perfect.

Its such a constant reminder in society how we look, what we say, how we act. Even with our husbands, wives, or parents and our friends... we want to fit our role "perfectly." We want them to always want to be with us, we want to always look great for them, we want to always say the right thing. The reality is... its impossible to be "perfect" for someone. There are always times where you (or at least I) say something stupid... I certainly dont look my best all the time... I might not give the best advice all the time... and there are times that I just cant be where I want to be.

The thing is, those people ARE in our lives and they choose to be in our lives because they accept our imperfections... its about time to start accepting our own....

Todays WOD was right what I needed about now. A strengthy day!! Started off with back squats, which I really wanted to PR on. I do have to build up some more strength but I did accomplish my PR. Previously I had only doe 185lbs for 3 reps, today I did it 5 times! As the weight gets heavier I have a tendency for my knees to come in when I am pushing up from the squat. I have to remember to screw my feet into the ground and really push with my legs. I still dont know what my 1RM is, but I cant wait to find that out!

My arms were still junk from holding 85lbs over my head for 100 OH Squats on Saturday, so my OH Press wasnt as good. I have certainly done better at those. BUT, it was a nice short WOD after both strength exercises. Enough to get the heart rate up and the sweat pouring down my back! I felt great and was ready to start the day.

I can hardly believe its the end of November. Even harder to believe that on December 8th we will have been crossfitting for 4 months...

3 Rounds
- 20 Walking Lunges
- 10 Pushups
- 5 Pullups
- 10 Back Extensions
- 15 Med Ball Cleans (20lbs)
Couch Stretch, 2 min each leg
Pigeon Stretch, 2 min each leg

WOD: 21-15-9
- Row for Calories
- GHD Situps
(My time 5:48)

Back Squat 5-5-5-5
145, 155, 175, 185
OH Press 5-5-5-5
75(3), 65, 65, 65

Monday, November 28, 2011

Crossfit will make ya... Jump Jump...

November 28, 2011

This is going to be a quick post today. I had a LONG day even though I took a vacation day from work. I still got up and went to the gym for my usual 5:30am workout, but there was no "relaxing" for me today after that!! I also spent most of my night updating my food blog (HERE) with lots of great recipes that Hubs and I have tried.

The two that I wanted to point out most are the Bacon and Sweet Potato Breakfast and what I am most proud of, Protein Bars. I mean... look at these bars!! They came out FANTASTIC!!

So, why all these "egg-less" recipes. Well, I think I am developing an allergy to eggs. Ok, maybe not an allergy, but certainly a sensitivity to them... due to the fact that I was up to 20 or so eggs a week with my post workout egg muffins as well as eggs some nights for dinner, it was getting to be a little too much. I am cutting them out for two weeks to see if my skin clears up. We shall see... its been one week and things are looking upward!!

Anyway, no real "blog" about the gym today. I have to get to bed... 4:45am comes quick!! Check out the food blog and really... if you like something feel free to comment, as questions and make suggestions!! That goes for both blogs, this one and the food one!! I would love to hear from you!!

Row 500m
3 Rounds
- 10 Shoulder Dislocates
- 10 Spidermans
- 10 Abmat Situps
Row 500m

WOD: Jump Shot
15 Minute AMRAP
- 10 Pistols
- 20 Box Jumps (20")
- 30 Double Unders
(4 Rounds + 15)

Clean 3-3-3-3
95lbs (all four rounds, working on form)

Saturday, November 26, 2011

Thats No "Bull"

November 26, 2011

We knew after Turkey day that the WOD was going to be a tough one... we also knew when we woke up this morning and K and M had no posted any details about the WOD on the website that it was going to be a doozie... and the third give-a-way was when we got to the gym and KP and T met us at the door saying "we wont tell them you are here, turn around and go home... you wont be sad!"

So, what was it... it was "Bull"... this is a hero WOD named for U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana,  who was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina. He was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He must have been one hell of a guy as this was one of the (if the THE) hardest WOD we were about to face. We chatted for a few as we watched some of our fellow CFers face their fears! Soon it was our turn... I had a tough time trying to figure out if I was going to do the OH squats Rx, which was 95lbs. I loaded up the bar and did a few attempts. I didnt think I could do 50 reps (2 times) with that weight so I dropped it down to 85lbs. I knew it was going to be slow, but I wanted to give it my all. I also reduced my pullup band to the small green band, I set up a box in case I needed it to jump off of since I was using the high bar.

We were all set and ready. The clock counted down and DAMN... there was no turning back. I know what kept me going on this WOD was that "I can" attitude I have been working on. My goal was to use the same approach to this that I used for the 5 mile run. I knew the double unders were going to frustrate the hell out of me if I attempted 200 of them, so I didnt even try. I went ahead and did 400 singles both rounds.

The whole WOD was constant hard work and constant suffering. I did my best to stay focused, take short breaks and really think about every move I was making. I tried to keep good form on all 100 OH squats, I achieved that, at least they all felt pretty good. The pullups were tough. I did use the assist and a few of them I did more jumping than others. I did try to fully extend at the bottom of the pullup. Finally both of the mile runs... wouldnt you know it... it wasnt that bad! Maybe its because of the torturous 5 miles on Sunday!

Needless to say (at least I hope its understood by now) that I finished the WOD. My goal, under an hour... my time 57:07!! Mission accomplished!!

3 Rounds
- 250m Row
- 5 Pullups
- 10 GHD Situps
- 15 Med Ball Cleans (20lbs)

WOD: "Bull"
2 Rounds for Time
- 200 Double Unders (400 Singles)
- 50 OH Squats (85lbs)
- 50 Pullups
- 1 Mile Run
(My time 57:07)

"I can"

November 25, 2011

Thursday, November 24, 2011


November 24, 2011

#24 - I am thankful for my family. That we are blessed enough to have had a wonderful Thanksgiving feast today. That my Mom and Dad and I continue to carry on the traditions that we have held for the 31 years of my life (even some of the painful ones that we just smile through when we think of my brother). That Hubs and I have been able to start our own traditions and look forward to future Thanksgivings building more of those. That we have a dedicated time to take away from our "busy" lives and really dedicate time to our families. To think about all that we are thankful for. To think about those we have lost that we were thankful to have had in our lives for the time they were with us. I am a lucky woman for all of those things I have listed over the last 24 days...

Now begins the holiday hoopla... but I am going to let my turkey digest before I step up on my soap box. I am just happy to hear that there are a few people out there that (like me) dont think of Thanksgiving as "the day before black Friday" or "the gateway to the holidays."

I have to go dig out my grinch hat though...

Balls to the Wall

November 23, 2011

#23 - I am thankful for my Dad. My hero, my protector, my best and worst critic. He taught me honesty, respect, determination and humbleness. He inspires me to give my 110% at everything I do, big or small. There isnt a task I cant accomplish if I put my mind to it. He is a solid rock for my mom and I, and is always there for us when we need him. He has worked hard his whole life to provide for us. He is the strongest man I know, been through more than most in his life, yet always comes out with his head high on the other side. I am proud to be a Zawacki and I am proud to be just like my dad.

When T and I arrived at the gym this morning we were greeted by M. He had posted one heck of a warmup for us!! Everything from burpee pullups to wall walks!! I was really really happy with myself that I was able to do the burpee pullups without an assist band. I am closer than I think to a pullup. I really want to focus on a dead hang pullup before the kipping pullup, and I feel it is right around the corner! Thats exciting!

When we were done the warmup we were both beat! My legs were junk still from the run on Sunday, than the WOD yesterday!! But, as we know at CrossFit, the show must go on!! We got ready with our med balls and M set the clock. We were about to face "Karen" and her 150 balls!!

It was a tough one... the power to just keep going was all I had. My legs were burning, and my lungs were huffing and puffing away. I didnt want to take big breaks so my method was to just let the ball drop when I was getting tired and bed right down, pick it up and keep going. When I hit 50 it was the first milestone. Finally, I hit 100... and at that point it was like I was in the last mile of the 5 mile run... Just keep pushing!

When we were done, we were exhausted!! Even more than we were when we started!! However, there was still a "pre-turkey day" TABATA ab circuit to get to. I felt like I had nothing left to give, but again puled from within and completed the circuit.

Nothing like a "three WOD" day leading into Thanksgiving!!

Row 1000m
3 Rounds
- 5 Burpee Pullups
- 5 Ring Dips
- 10 Air Squats
- 10 Grasshoppers
- 3 Wall Walks

WOD: "Karen"
150 Wall Balls (14lbs) for Time
(My Time 10:11)

TABATA Ab Circuit
20 Seconds on @ each station,
10 Seconds test for transition
3 Rounds
- Abmat Situps
- L Sits
- K2E
- Hollow Rocks

Wednesday, November 23, 2011


November 22, 2011

#22 - I am thankful for my Mom. She is the most important admirable person in my life. She has taught me how to be an independent woman, how to stand on my own to feet, how to be compassionate and loving and overall how to be the woman I have become. She is my best friend. The one I argue with most, however the one whos opinion I value the most. I seek her advise, listen to her opinion and talk to her about everything. I am one lucky lady to have her as my mom. I can only hope I am half the mom my mom is when I have children.

Todays WOD was awesome. Again... right up my alley. KP and T were there to WOD with me which is just more determination to kick its ass!! I love dead lifting so todays body weight deadlifts were great!! One thing, is the fact that my BW has gone down, but another because I get such a high over lifting heavy. After the warmup was done I was ready....

Still sore from the run, even more sore than Monday, i was geared up. I was thinking that all it could really do was loosen me up. We all got on the rowers and M set the timer. We were off. My deadlifts were slow, but they were good and consistent. I had good form throughout he whole thing and just kept pushing.

I think the hardest thing were the box jumps. After KP and T pulled ahead of me on the deadlifts they got an even bigger lead on the box jumps. I kept my head high and just kept pushing to get them done. Each of the rows got tougher and tougher... leading into the deadlifts my legs were jello.

All three of us got through the workout and in really good time. I felt good when I was done, as I said, heavy deadlifts really pump me up. I was the last to finish, but KP and T stood by and cheered me on with M to finish strong.

Finally after the WOD we did strength, KP and I worked on out pullup. I started with the small green band, did four sets of three with it. M than challenged me by telling me that my band was too big and I went for another set with the small blue band. To my own surprise I got three in. Maybe those pull ups arent too far ahead...

3 Rounds
- Jumrope
  *10 Singles
  *10 Left Leg
  *10 Right Leg
  *10 Side to Side
  *10 Front to Back
  *10 Cross
  *10 Double Under
- 5 Inchworms
- 10 Spidermans
- 10 Walking Lunges
Mobility 2 min Each
- Couch Stretch
- Pigeon Stretch
- Shoulder Mobility

WOD: "Christine"
3 Rounds for Time
- Row 500
- 12 BW Deadlifts (175lbs)
- 21 Box Jumps (20")
(My Time 15:04)

Weighted Pullups 3-3-3-3
4 Rounds Small Green
1 Round Small Blue

Monday, November 21, 2011


November 21, 2011

#21 - I am thankful for my "fortune," as small as it may be. That I do not "want" for things that are necessary in life. So what if I cant afford a new pair of shoes or a vacation right now, I can afford to put food on my table and a roof over my head. 

This evening I was totally humbled as I volunteered at a local food pantry to help hand out Thanksgiving Dinner supplies to over 150 families. I was at the end of the line, handing out loaves of bread (sort of ironic since I havent had bread in weeks). All of the wonderful people who run Loaves and Fishes were in such great spirits as the showed all the volunteers how the food "shopping" was going to go through the pantry.

I talked to many of the families who came through, lots with smiles as I handed them a simple loaf of white bread. They were going to be able to go home and make Thanksgiving dinner with all of the wonderful donated foods from the pantry. It really put things into perspective for me when they turned the corner and were thrilled to see that they were not "done" after they passed the desserts... next up, a choice of juice, and for quite a while I had an assortment of rolls as well as loaves of bread. Amazing how much I take for granted when I see a woman take a loaf of bread from me with a smile.

Most of the people who passed through were thrilled with the turnout. As I said I was at the end and wished them Happy Thanksgiving as they headed to the door. Almost every single one of them said "thank YOU so much for being here and helping out."

I am Thankful I am blessed with a job that pays me well enough to provide concurrently with Hubs. That we have the things we need... as well as the things we just "want" sometimes...

Think about that, because THAT is what Thanksgiving, and the holidays are all about. Not turkey dinners and apple pie... not Santa Clause and Christmas presents... What I did today is everything I love about the holidays and just reinforces the reason why I cant stand the commercialism of Christmas and the black Friday adds that swallow Thanksgiving whole before it even gets a chance.

What are you thankful for?

Row 500m
3 Rounds
- 5 Pullups
- 10 Situps
- 15 Squats
Row 500m
2 X Burgerner

No WOD today... it was a recovery day!

Hip Mobility
Shoulder Mobility
Foam Roll

Sunday, November 20, 2011

Face Your Fears

November 20, 2011

#20 - I am thankful for my husband. For the changes that we have made in our lives recently and that we are standing behind each other and support each other. When we start to doubt ourselves we are both there to give the other a boost of confidence. When we are being challenged we are both there to push each other to complete the challenge. Most of all we are both there to tell one another how great of a job we are doing and provide a little ego boost every now and again.

Today was the day... I got up and instantly couldnt get the thought of the race out of my head. It was going to be a long morning if I couldnt change that. I tried to relax, I took a shower, got dressed and came downstairs for a cup of coffee. Hubs was out at his Crossfit Certification Course (yay!) so I was on my own. It was great because I was able to do what I wanted to keep my mind clear... but not going to lie, it would have been nice to have him here to encourage me.

I had arranged to carpool with K, M, AP and T to the race so when the time came to head over I got my bag and hit the road. There was no turning back. The weather was nice today which was a great plus... but still a little cool with the breeze. When we got to Slats the parking was crazy. The walkers had just started so we had plenty of time to park, get our numbers and get geared up for the start. Good for some... bad for others (me) because it gave me lots of time to "freak out!"

Eventually the time approached and everyone made it to the starting line. They havent released the total number of runners, but last year there were 849 people on the results form. There was a massive crowd and we were pretty close to the front. I had my ipod ready and my goal was to block everyone and everything out, focus, and push through the entire 5 miles without stopping or walking. Treat it as I would a WOD. I could do it if I put my mind to it.

The first mile wasnt so bad... quicker than I thought. Also quicker than I should have run it I think. I had my stop watch on and set it so I could track my miles as well as the total time. I did my best to stick with KP and T for that mile and crossed the 1 mile mark at 8:27. I knew I wasnt going to be able to keep that pace through the whole 5 miles... I backed off a bit and maintained my breathing. It was really hard to not get discouraged as I watched people pass by me, but I just could not let that happen. I didnt know where I stood in the pack, and to be honest... all I wanted to do was work hard, finish hard and complete the race "unbroken," (aka no walking).

I was in a zone when I passed the second mile marker. I glanced at my watch, hit the split time and at the same time looked at what I wrote on my hand before I left the house... "UNBROKEN" I was going to do this... I was doing this. The time was 19:00 (which equates to a 11:33 mile), thats how I know the first mile was too fast. I kept my eyes forward, my music pumping and my legs moving.

After what felt like a really long time I passed the 3rd mile marker...  the time 30:03 (another 11:03 min mile). All I could think of was "more than half way there, when you pass the next one, there is just ONE more!" Thats what kept me moving. There were lots of people, I was only passing others when they had stopped to walk, but I tried to pay no mind. There were people along the race cheering on the runners, lots of little kids with their hands stretched out for high 5's as you passed them, and plenty of what looked like pissed off people stuck in the detours for the road closures.

Between the 3rd and 4th mile I was familiar with the course. I went to FSC so I had driven those roads quite a bit. It was helpful because I knew what was left. To my surprise the 4th mile was the "easiest" and also my fastest. When I passed the clock my watch said 40:56 (so a 10:53) mile. I cant even tell you how effing happy I was when I passed that clock... I was on the LAST mile. My mind said "this is it, you cant stop now!"

Well... not exactly. See, the pisser of this course is a GIGANTIC hill on Pearl Street that takes you back to the street the finish line is on. I know the hill well... once I saw the street light at the bottom I knew I was in for it, but I also knew that once I conquered it I was minutes from the finish line. I turned up it and all hell broke loose. When I tell you this kicked my ass, I mean it. It also kicked a lot of other people asses. While my stomach was feeling upset I was passing others who had... um... the same problem. This hill should be called "vomit hill" for sure! I turned my head away from the "misfortune" and pushed as hard as I could. My legs felt like lead weights. I felt like as hard as I pushed I wasnt

I remember this woman at the top of the hill, she started yelling for me when I was about 20 feet from her... "keep pushing, you got this, almost there..." and there I was, turning down the street... finish line in sight! HOLY CRAP!! The 400m from there to the finish line were my last obstacle... give it everything you've got...

I saw some EXPers on the side of the road and as I passed them I heard them cheering me (by name) on. That was the key, it pushed me to kick it and finish strong! I saw KP and T who had already finished and K had a huge grin on her face watching me pass them... I crossed the finish line at 52:29 (11:33 mile). This isnt my official time, I dont know what that is yet, but its the time I took with my own watch when I crossed the start line and when I passed the finish line.

So there you have it. I did it... I am exhausted... I am beat up... but I DID IT!

I owe this to CrossFit. Just three months ago there is no way I would have been able to complete this. IF I even had the balls to sign up for this before than (which I wouldnt) I didnt have the mind power, physical strength or endurance to push through it. Through crossfit I have gained so much confidence, drive and determination to complete any physical task put in front of me. Its amazing.

Thank you CROSSFIT for changing my life.

5 Mile Turkey Trot
Mile 1 - 8:27
Mile 2 - 19:00 (11:33)
Mile 3 - 30:03 (11:03)
Mile 4 - 40:56 (10:53)
Mile 5 - 52:29 (11:33)

Lucky Number SEVEN!

November 19, 2011

#19 - I am thankful for my education. That I was lucky enough to be accepted to a four year college and graduate with my bachelors, than continue on to receive my masters. Hard work, dedication and lots of long nights and painful drafting/study sessions aside I am so thankful I had the opportunity to do what I want to do with my life.

Today was another PERFECT example of why I love crossfit so much. A, KP, K, and J were all at the gym at 8:00 this morning. We wanted to get in our WOD before starting the day. J had a different "make up" workout to do, but was ready to face the music (literally, since we have a killer Saturday morning playlist) with the ladies!

I was there to face "Seventh Heaven" I was ready for this one and really excited. Seemed like it was really up my ally with thrusters and rowing. It was going to be a good one too because A and KP were going to be WODing with me. After we moved the rowers around and around the gym (which was quite comical) we were set and ready to kick some seventh heaven's butt!

This was a good one! Seven rounds. It was such hard work, but I really just kept focused to get all 7 thrusters in unbroken each round. This allowed me to pick up some time. I also really paid mind to the rowing and the form that we have been working on. Long hard pulls, pushing through the heels with maximum distance... and a slow return all the way in with the handle.

The energy was fantastic!! J finished his WOD and was cheering us all on. K was her usual self pushing each one of us the way she knows how and as soon as I was done, I was right there cheering on K and A. We all put it all on the table and as soon as the last meter of the last row of the 7th round was complete a total sense of accomplishment comes over you.

After the WOD it was time for me to OH Squat. I was again really looking forward to this! I totally astonished myself when I had a overall PR of 120lbs!! It felt so fantastic that I was able to up my weight on these from the last time. Forward progress keeps me wanting for more.

Tomorrow I face my next big challenge... Run Forest... Run!

25 Double Unders
20 Walking Lunges
15 Back Extensions
10 Inchworms
5 Ring Rows
10 Scorpions
15 Grasshoppers
20 Toy Soldiers
25 Double Unders
2 X Burgerner

WOD: "Seventh Heaven"
7 Rounds for Time
- 7 Thrusters (65lbs)
- Row 250m
(My time 13:32)

OH Squat 3-3-3-3
95lbs, 100lbs, 115lbs, 120lbs

Friday, November 18, 2011

"Tyler," You Jerk...

November 18, 2011

#18 - I am thankful for my faith. That I have an understanding (whether its "right" or not, its my own understanding) of life and death. Not that I have it all figured out, and I dont question it every not and again. Unfortunately I have been tested over and over in my short 31 years with the question of why someone was taken to soon in life, while on the other side reminded of the blessing of new life as my friends and family have babies. Why things happen the way they do and who determines the outcome. I am thankful that I was raised with a strong faith and hold my beliefs close to my heart.

It must be 12:00am, for some reason between 12:00 and 1:00am I have the hardest time sleeping. Up and down, awake asleep... than it throws my whole night off. Happened again last night. Not sure whats causing it, but once I am up... thats it for the night. I toss and turn until the alarm goes off at 4:45. Today... I just didnt fight it, got right up and got moving.

When I got to the gym I started the warmup and KP showed up. We have become the Friday AM crew. The WOD today was "Angie" which included muscle ups. We had to scale the muscle ups to pullups and dips, but the other portion of the WOD was SDHP (sumo deadlift high pulls) I was geared up for those since its been quite a while since I have done them. I pulled out the bar and loaded 65lbs on it for that. We both got ready to start our 5 rounds.

The WOD went well. It was tough but it was totally gratifying at the end. I started thinking today after everything was over of how far I have come in such a short time with CF. I know I have said it before, and I know I will say it again. This is amazing. The feeling that I have in my mind and with my body since starting crosssfit is totally indescribable. I really set out in the beginning on this mission to get healthy and find something that would keep me going to the gym. I had no idea what I found when we went for that first session at the garage.

I think the biggest thing has been the determination that Hubs and I have put behind this. We really were grasping at straws at how to get healthy and how to stick with something. We were discouraged at how many things we tired that didnt work... or we really just "slacked" for lack of a better word, when it came to the gym and our food intake.

Now I find that it is harder to stay in bed than it is to get up for my workout. It is harder to order a pizza than it is to make something Paleo for dinner. My mindset has changed. What I am doing is so much more satisfying than pizza. I look at that board every day and think "" but at the same time I think "whats the challenge for me today." Not one person, not K, not M, not Hubs... or anyone else can actually DO what I am doing for myself. I have to do it if I want it. And you know what... I want it so bad.

Heres to another day at Crossfit!

3 Rounds
- 10 Slow Low Squats
- 10 GHD Situps
- 10 Shoulder Dislocates
- 10 Pushups
2 X 9 Fundamentals
2 Min Frog Pose

WOD: "Tyler"
5 Rounds for Time
- 7 Muscle Ups (scaled to ring dips and pull ups)
- 21 SDHP
(My Time 15:24)

Push Jerk Practice
- The "Drop"  5-5-5 (15lbs)
- The "Dip Drop" 5-5-5 (45lbs)
- The "Jerk" 5-5-5 (65lbs) <--- practiced split

Thursday, November 17, 2011

Comfy Clothes

November 17, 2011

#17 - I am thankful for my comfy clothes. Whats better than a hoodie and pajama pants? So thankful I can come home after a long day at work filled with dress pants, sweaters, high heels and jewelery to my favorite hoodie. Kick off my shoes and walk barefoot... throw my hair in a pony (even if it is a tiny one) and relax for an hour or two.... ahhhh... feels good!

I dont really have much to say today. It was a long day and I am exhausted. Still havent been sleeping so well. Not quite sure why. I know I am working plenty hard and am tired when I lay down, I just cant make it through the night without waking up.

Today was an off day and I am really looking forward to making up the WOD on Saturday! Looks like a good one! I am feeling less sore than I was, but I am really getting anxious for Sunday... 5 miles...maybe thats whats keeping me up... the Turkey Trot is... "running" though my mind...

RUNNING IS FOR THE BIRDS!! Maybe I should pick up one of these suits so no one knows its me trailing up the rear of the pack!!

Wednesday, November 16, 2011

One Hundred...

November 16, 2011

#16 - I am thankful for my new cell phone! Again, sort of mundane, but last night Hubs and I went out and bought ourselves birthday presents. Funny how dependent on technology we are now a days. What would we do without cell phones, and at this point what would we do without cell phones that have text messaging, voice mail, games, internet... and all that jazz. The new features of my phone make me happy, talk to text, blue tooth and "drive mode" make it safer for me to use my phone while driving... and they are pretty cool too! Hello new Epic 4G Touch...

Another horrible nights sleep... I am going to have to do something about that tonight. I know I am not getting to bed early, but I will get to sleep a little longer in the morning, maybe it will do me some good. I did have a little struggle getting up, but once I was moving I was doing ok. I arrived at the gym and to my surprise I saw 3 cars. Not only did the 5:30am crew consist of T and I today, but we had a guest appearance from J, who usually goes in the afternoon. It was nice to see him and it was also fun to have a morning guest!
So lets talk about "Angie," wow...  100 of each, pullups, pushups, situps and air squats. I asked K while we were warming up if you were able to spit up the exercises any way you wanted like you can do in Murph. No luck, K said that you had to complete all 100 of each before moving onto the next. Yikes! K set a max time limit of 40 minutes and we got everything ready to go and we were off.

The pullups were by far the hardest for me. I used the large green band and piled up some weights to modify. I started off with 10 in a row, I thought "geeze, this is 10, I have to do 100!" K was right there pushing us along. I was trying to focus on pulling my elbows to the ground rather than lifting myself up. At the half way point I just worked harder. I wanted them to be over! The last 10 were the hardest and finally I was done and onto the second worst movement of mine... the pushup.

K said that they should be chest to ground. I grabbed an abmat and did them chest to abmat. I got almost all of them down to the mat. It wasnt pretty, but it worked. I started doing sets of 10, than wound up breaking that up further to sets of 5. The rest from 5 to 10 was quicker than the rest between the sets of 10. It made it easier for me to think of it as two sets of 50. They went quicker than I thought, but my arms were burning. All I could think was "after this its all downhill." When I was done I just turned over and dug right in.

The abmat situps were one of the stronger exercises for me. My abs really havent had a break since Saturday, but I feel good! I thought to myself that I knew I could do 25, so I will start there. When I got to 25, I didnt want to stop so I continued on to 50. I took a short break, stretched out my abs had a sip of water than finished the final 50. My as were on FIRE, but again... the least amount of rest, the faster the WOD will be done!

The squats were my strongest! When I stood up K said "do them all unbroken" and I just had that totally stuck in my head. "Unbroken, you can do this unbroken." I got to 25 and decided to get to 50 and when I got to 50 I just wanted to keep going... I did all 100 squats UNBROKEN!!

By the time I was done I was totally beat so there was no energy for my double under practice. I am going to get some of that in on Saturday... after my WOD and Strength... unless I decide to save my calves for the race! Today was fun and yet another day where my head thinks "oh my god" and my body just does it! Crossfit changes everything!

Row 250m
2 Rounds
- 20 Walking Lunges
- 10 Shoulder Dislocates
- 5 K2E
- 10 Spiderman
- 20 Hollow Rocks
Row 250m

WOD: "Angie" for time
- 100 Pullups (green band)
- 100 Pushups (to abmat)
- 100 Situps
- 100 Squats
(My Time 27:38)

Double Under Practice

Tuesday, November 15, 2011


November 15, 2011

#15 - I am thankful for music. Yeah, sounds pretty broad, but hey... this is my list! I am thankful for all music (even kinds I am not to fond of) in that it brings out so many emotions. Music can help in so many situations... for one, it gets me through the day. My radio is on all day at work. Second, there is nothing like a good song to get you through a WOD, and this Sunday it will hopefully get me through a 5 mile road race (still freaking out about this one). It can make sad times happy, it can comfort you, it can make you mad, happy, sad.... and it can spark memories, set moods... hell, music is pretty powerful!

Here is am busting my butt to "who knows what" at the gym Friday during "DT." This is a 95lb push press. Music really helps push through a WOD.

This morning was fantastic! Much better than I anticipated. I didnt sleep well again last night and woke up grouchy. I made myself get out of bed. Once I got moving I felt a little better, but still groggy. Thankfully by the time I got to the gym I was feeling MUCH better, as I was ready to kick this WOD's butt!!

While I was warming up KP walked it! Who better to WOD with than her. As I have said before we are both competitive people so its fun to challenge each other and push through workouts together. This WOD was perfect, as my strengths and her strengths are somewhat opposite so we were able to push each other where we needed it most.

I have learned through my time at CFW that when something is titled something like "Thats It" that it is certainly "not it." Right away I thought, oh geeze this is going to be one of those WOD's that look like you want to say "thats it" and when you finish you are lying on the ground in a pool of your own sweat panting away catching your breath. Cant fool me!! However, I was ready to give 110% to this one and really push strong!

Got the bar ready with 95lbs for the 5 clean and jerks and K brought over the GHD's for us to do 10 of those. This was a 10 minute AMRAP... so as many rounds of clean and jerks and GHD situps that you can get through in 10 minutes. THREE... TWO... ONE... GO!! I was pumped. The first round few rounds were great. I was killing the clean and jerks and getting right into the GHD's. My abs are still a little sore from the weekend, so this woke them back up!

When I got around to the 5th or so round I wanted so badly to take a sip of my water. At the same time I just kept thinking "I can get through this, I dont need the water, thats just a break I dont need." I pushed and kept going. Each round the GHD's got a little slower, but I was able to keep good form on both those as well as the clean and jerks. K yelled out 1 minute in the middle of a GHD set. I finished as quick as I could to get back to the clean and jerks. As the clock ticked down to 0:00 I was trying to get in all 5, but only managed 4. So 7 full rounds and 4! Whooooooo!! Felt fantastic!!

Again, not me... but this is what a GHD Situp looks like...

After we were done we went right into the "High Box Jumps." I havent jumped higher than the 24" box so I was a little daunted by the looks of the 30" box. I practiced one jump on the 24, than another on the 24 with a weight on it... and KP looked at me (she is a few inches shorter than me) and said "yeah you will have no problem with this." So I went right up to the 30" box and did it. Hmmm, I guess I can do it! She and I used the same box and alternated for our 3 sets of 10. We had a lot of laughs in between... but overall it was an awesome workout!

Have I mentioned before that I love my crossfit family?!

3 Rounds
- Row 250m
- 10 Back Extensions
- 10 Hand Release Pushups
- 10 Grasshoppers
2 X 9 Fundamentals

WOD: "Thats It"
10 Minute AMRAP
- 5 Clean and Jerks (95lbs)
- 10 GHD Situps
(7 Rounds + 4 Rx)

High Box Jumps
(Used the 30" Box!)

Monday, November 14, 2011

Birthday Kettle Bell Swings

November 14, 2011

#14 - I am thankful for the generosity and kindness of the people in my life. I am overwhelmed by the amount of "Happy Birthdays" and well wishes from my family, friends, co-workers and acquaintances today. Thank you all, seriously. I wish I could thank every person individually!

This morning at 1:45am I officially aged into the "over thirty" club. Funny because last year when I turned 30, while I had the most kick ass surprise party planned by Hubs, I was in the worst shape and not really happy where I was with much in life. In the last year everything has taken a complete 180. I decided at that point, pretty much on this exact day a year ago that I was going to take control and change my life. I wanted to be happy. I wanted to do everything that I said I was going to do and I wanted to stop complaining about things that if I actually took control of they would change.

Right away I went to work at what I was unhappy about the most. My job... my finances... my weight. In the last year (I will spare you all the gory details) I have grasped on to all of these things and whipped them right were I want them. I was lucky enough to land an amazing job with a great firm. Hubs and I were able to set a budget and stay within our means to save and pay off debt... and thank the lord we found Crossfit. I look at the last year of my life and while it was hard, it was stressful and sometimes it was painful, it was all worth it. I couldnt be happier where I am in my life right now, and my thirties... well, they dont look so bad...

I slept like crap last night. I was totally hooked into the Pats game and couldnt fall asleep till I at least knew we were ahead. There was no way I was going to make it the whole game, but half time seemed like a good time (after my panic attack with when the Jets got a safety)... when we scored to call it a night. We left the TV on and it kept me really at the top of my sleep. Eventually I looked at the TV, saw that we were up 36 to 16 and thought "thank god, I can sleep now." I wish that was the case, I saw about every hour on the hour on my alarm clock, not good when the alarm goes off at  4:45.

Surprisingly enough I was up and at em when the alarm went off. Couldnt sleep anyway so why bother trying to hit the snooze right? Off to CFW for my birthday whooping! I got there and joked with K about the KB swings that I was about to face during the WOD. I was pretty happy that we didnt do the makeup WOD on Saturday once I saw that!! I am still a little sore in my abs and hips from the ab circuit. My upper body is feeling much better, so all in all, I was ready to go.

I did the warmup than set up for snatches. The format was 5-5-3-3 so I wanted to make sure I was going heavy enough, but not to heavy that it was going to compromise my form. This was for skill/strength, not speed so that was most important. I started with 65lbs. Did a set of 5 with good form and they felt great. We added 10 more lbs for my next set. Again form was good. K would tell me what to fix and the next rep I would fix it. Sometimes I could even feel it and fix it on my own. I got a little anxious for the sets of 3 and jumped up 20lbs. That resulted in 2 failed attempts at 95lbs. We lowered the weight down to 85lbs and I completed both sets of 3 with that. Not to shabby.

The WOD was next. Double unders and heavy KB swings. This was going to either go really well, or really bad. Double unders have been difficult for me lately. I seem to be able to get a few in a row than its a complete disaster. I wasnt scared at all by the heavy KB since a few weeks ago I used the 53lb (or 1.5 pood) KB for a strength workout. I had two jump ropes and wound up with a 3rd before the end of all three rounds. What a disaster... 14:36

Plus side (because I do this now), I did all 4 sets of KB swings unbroken. I also understand a bit now of what I am doing wrong with my double unders. K was explaining to me what I should work on the next time we have them as a skill. I also have my own rope at home that I am going to fit to myself and start working with. Practice practice practice... I will get them.

30 Walking Lunges
20 Abmat Situps
10 Air Squats
5 Pullups
Row 500m
2 X Burgerner Warmup
Lax Shoulder Mobility

WOD: "Recess"
4 Rounds for Time
- 10 KB Swings (1.5 pood)
- 50 Double Unders
(My Time 14:36)

Power Snatch 5-5-3-3
65, 75, 85, 85

Sunday, November 13, 2011

Autumn Rest

November 13, 2011

#13 - I am thankful for my my home. That Hubs and I have a place of our own. We are blessed with a warm bed and a hot shower every day and night. A kitchen to cook in, a couch to sit on, a washing machine and television... all things I know for sure we take advantage of.

One of my absolute FAVORITE authors Ralph Waldo Emmerson...

For each new morning with its light,
For rest and shelter of the night,
For health and food, for love and friends,
For everything Thy goodness sends.
~Ralph Waldo Emerson

For flowers that bloom about our feet;
For tender grass, so fresh, so sweet;
For song of bird, and hum of bee;
For all things fair we hear or see,
Father in heaven, we thank Thee!
~Ralph Waldo Emerson

Enjoy the rest of the weekend!! 

"Nature is the beautiful asylum to which we look in all the years of striving and conflict as the assured resource when we are driven out of society by boredom or chagrin or persecution or defect of character."
~Ralph Waldo Emerson

Yum Sushi

November 12, 2011

#12 - I am thankful for my love for food... that I was raised with an appreciation of many different types of food and "lucky" enough that I really enjoy pretty much every type of food that gets put in front of me. I have always been pretty adventurous with foods and always say that I will try anything at least once. So far I cant really think of one thing that I have tried, that I wouldnt try again. There are of course a few things that I dont like... but nothing that I absolutely hate.

Hubs and I decided years ago that we would go out and try sushi. We were totally hooked and could probably eat it at least three nights a week. We had a "favorite place" that we frequented and even knew the name of the owner and other regulars. Since starting Paleo we have not had sushi. Even on our days off, we have been opting for a bunless burger, a home made pizza and other non paleo foods.

We are both Scorpios (which can either work for you or against you)... our birthdays are 5 days apart. Each year we go out to dinner to celebrate and pick one night to do so. Conveniently we both like the same types of food so the decision of where to go is pretty simple. Tonight we decided to try out a new sushi place. It was delish! We ordered a few rolls, than took our time, ordered one more and finished up our Saporos quite satisfied with out "cheat" meal of the week. 

We headed home, popped in a move and enjoyed some home made paleo fig cookies and coconut ice cream for dessert...YUM!!

This morning we went to CrossFit for our Saturday beating... I mean workout... and joined K and A for a makeshift workout. Each of us were working something different and since we were all still so sore from "DT" we decided against the workout we missed during the week.  We had such a great time...

Hubs and I started out with the warmup from Thursday this week. He went off to do his own thing (after dancing along to a little Miss Janet on the old school ipod)... I was trying to figure out what to do when K said "why dont you work on rope climbs?" I hadnt even thought of it yet, and to be honest, I was a little scared. I havent climbed the rope since gym class in 5th grade when there were knots on it to put your feet on. Well, what have I got to lose right? K showed me how to do the "J hook" with my feet and where to put my hands, and it was my turn to go for it. THREE TIMES!! Yep, I went up and down three times! Felt like a great accomplishment! Cant wait for more!!

After that, K and I did an ab circuit together. I had a great time working out with K! We did 20 floor wipers and 20 GHD situps. I was pretty happy with myself that I was able to get the weight (75lbs) up for the floor wipers this time. Last time we did them I had no problem holding the weight, it was just getting the weight up from the floor over my head that was the issue. We did 4 rounds. Felt great!! I love me some Saturday WOD's at Crossfit Wachusett!

Row 250m
3 Rounds
- 10 Toy Soldiers
- 8 Air Squats to Ball
- 6 GHD Situps
- 4 Strict Pullups
Row 250m

WOD: Core Circuit
4 Rounds
- 20 Floor Wipers
- 20 GHD Situps

3 Rope Climbs
25lb Overhead Plate Hold (3:55)

Clearly NOT me... but I love this pic!!

Friday, November 11, 2011

Lift... Rinse... Repeat

November 11, 2011

#11 - I am thankful for the Veterans as well as all active duty military. I dont even have words for your braveness and commitment to keeping us and our country safe. My heart breaks for those who have given the ultimate sacrifice, may your families find peace in knowing so many people pray for you daily. My grampa and dad were both active military men who served in the army. They are both my heros...

Heres my Grampa... I miss him...

Yeah yeah yeah, I took today off from work and still had to support my "addiction" by waking up at 4:45 and getting to the gym for my 5:30am workout. Some people may think I am nuts, but I really enjoy starting my day that early... I have things I want to get done today and since I asked K and she said "no problem, its no different from any other Friday" I went for it. I am so glad that I did. Really, if I was to sleep later I think I would be more tired and just totally thrown off for the day. So, thanks K for being there to support my addition!! I can always count on a fellow addict for that one! 

Today was super exciting. The WOD was "DT..." to refresh your memory HERE is the post about the last time I was challenged by DT. It was the week before we left the garage, T and I were slamming weights to the ground below P and T's bedroom and waking all the neighbors one last time! Well, today was the day I got to see how far I have come by doing the exact same workout.

The Rx weight is 105 for women. I was a little apprehensive because of the hanging cleans and push jerks with that weight. I know I can get the weight up, but it was more about the repetition that caused me to reduce the weight a bit from there. So, I looked in my notebook and saw that the last time I did this, I used 85 for 1 round, 75 for the next 2, and 65 for the last two. Today, with K's encouragement I started at 95lbs.

Well, wouldn't you know it. I also FINISHED with 95lbs. I did all 5 rounds with 95lbs. The first round had me a little worried. The deadlifts (on all 5 rounds) were cake, I was working on my "touch and goes" really thinking about quickly descending to the start position and focusing all my attention on the lift. The first round of hanging cleans were tough and I was finishing the 9 reps I was thinking "am I going to need to reduce the weight?" Than I moved into the push jerks. My biggest mistake was dropping the weight after the last clean, why? Because you have to clean the weight to do the push jerk... so I wound up doing three extra cleans!

I stuck with the weight and kept moving forward. When the third round was complete I looked at K and said "OH MY GOD" two more rounds... The voice in my head turned up loud and clear and said "keep moving, keep going, you can do this." Really, thats the difference between me then and me now. I did it. I didnt give up, I didnt slow down, I didnt reduce the weight. I can do it. K has faith in me, I have faith in me... and not only did I smash my weight from the last time I did DT, but I totally CRUSHED my time, last time with less weight I had a time of 24:23... and today... 17:08!!

3 Rounds
- High Knees Length of Gym
- 10 AbMat Situps
- 10 Pushups
- 10 Spiderman
2X9 Fundamentals
500m Row (long pulls)

5 Rounds for Time
- 12 Deadlifts (95)
- 9 Hanging Power Cleans (95)
- 6 Push Press (95)
(My Time 17:08)

Spend time on mobility.

Rest Day

November 10, 2011

#10 - I am thankful for my rest days. Every once in a while you need a day to take a break. Rest days from the gym are necessary for recovery and to reduce the rick of over training. Its nice to take rest days in life where you just do nothing, lounge around and let yourself relax. Clear your head and go someplace in your mind that you love and never will forget...

This is my favorite picture from our trip to Mexico. I took it one morning during breakfast... it was just breathtaking... calms me down, makes me relax and takes me back... I LOVE CABO!

Wednesday, November 9, 2011

Jump Around

November 9, 2011

#9 - I am thankful for Dunkin Donuts. I know it sounds cliche... so I will clarify that really I am more thankful for the fact that its right across the street from my office. We use it for many different necessary distractions to get through some days at work. There are beautiful days like today when we can walk next door and get an iced coffee to enjoy the sunlight for a few minutes, there are some days where we are so crazy that we have to take a break to recharge... and of course there are those days where you feel like you are going to explode and need to "get out" for a few minutes. Thank you Dunkin Donuts you make the day go by!

I will start off today by saying a big HAPPY BIRTHDAY to Hubs. Ten years ago this very day I was in a pretty sad place. My friend asked me if I wanted to go out to dinner to celebrate his friends birthday. I agreed (since I didnt know anyone) and he assured me that he was not setting me up. I sat next to this "really shy" and quiet guy... he didnt say much, but we did talk a bit. I was the only person at the table under 21... I was 5 days away. One year and one month later "Mr Shy Guy" asked me to be his wife... and the rest they say... is history.

Got to bed early last night which was nice. Early to bed, early to rise. It was a lot easier to get up this morning and I was off. Its really funny since we set the clocks ahead. When I leave the house it is pitch black and the stars are still out, but by the time I leave to head home, the sun is up. For the last three months, it was pitch black both when I arrived and when I left! I kinda like the fact that the sun is shining for the ride home, but I could do without the sun being down before I head home from work!

After I forged my way though the warmup I did my strength for the day. Back squats were it, so I got the bar ready and went for it. Last time I did back squats was 2 days after my first deadlift of 205lbs. My back was killing and every time I put the weight on my shoulders I could feel it. This morning, I was ready. That day I had a sad attempt at 185lbs and couldnt even budge it. I started today with a warmup of 145, than right away added 155 for my first set of 3. Felt great and my form was right where it should be. Without question I popped up the weight to 165 for the next set.

The final two sets were 175 and yep... 185lbs! It felt great and I might have been able to do more. K and I talked a bit about it and we agreed that since I already had a good idea of what my max squat was when we started, it was much easier to get close to that in the beginning, unlike my deadlift which improved by leaps and bounds very quickly. The squat is improving, and I am getting stronger, but its a slower progression. I am finally finding my top off numbers.

I knew that the WOD was going to be a challenge. All body weight movements. Wall walks, K2E and box jumps, a recipe for a really hard WOD. K set the timer with a 25 minute cap. This kinda scared me. She said I have to get each of the 5 rounds done within 5 minutes. What the... is it really going to take that long? I tried to not let the clock get to me and just decided to give it my all. Havent done wall walks in a while (since back at the garage) so it could have been a catastrophe. I did one practice one before we started!

Well, I surprised myself. The most challenging of the whole WOD for me was the K2E (which were really T2B, but I still cant do them). Again, its the hanging that kills me. Its so frustrating. I did pretty well on the wall walks and did my best to actually "walk" the wall and not take big steps or come crashing down. Finally the box jumps. I have a habit of pausing on the "down" part of the jump. I really need to work on being quicker and staying on my toes. As much as this WOD felt long, it felt like it went pretty quick (does that make sense)? It was a lot of work, but a lot of fun... and it was certainly a challenge. I finished in 14:37 which I thought was a pretty good time!!

After the WOD I was talking to K and I decided that I was going to join the others a CrossFit Wachusett in the Slatterys Turkey Trot. Holy crap. I am by no means a runner. I did cross country my freshman and sophomore years of high school and that was the last time I ran more than 2 miles at a time. This run is 5 miles. This is going to be interesting...

3 Rounds
- 10 Abmat Situps
- 10 Walking Sampson
- 10 Scorpions
- 10 Back Extensions
2 X 9 Fundamentals
2 Min Pigeon Stretch (each leg)

WOD: "All BW"
5 Rounds for Time
- 5 Wall Walks
- 10 Toes to Bar (K2E)
- 20 Box Jumps (20")
(My Time 14:37)

Back Squat 3-3-3-3
155, 165, 175, 185 (PR)

6:30am: Post Workout Shake
7:00am: Dried Bananas and Mangos
8:00am: Black Coffee
9:30am: Egg Muffins
12:00pm: Leftover Pot Roast

Tuesday, November 8, 2011

Snatch Practice

November 8, 2011

#8 - I am thankful for my coaches. That they have all the faith in me and stand behind me and push me every step of the way. That I was lucky enough to find a great gym with successful and inspiring people to lead me to be the athlete that I want to become. They give 100% of themselves for each of their members and it shows. Thank you!!

What a day. It was long and it was sore! Still feeling that Saturday morning run that Hubs and I did! Its been a while since I had run that much! Piled on top of that was yesterdays deadlifts!! I was exhausted when I got up this morning. I felt like I fell asleep ok, but I woke up at 4:00am sweating (it was warm last night) and couldnt fall back asleep. I tossed and turned until the alarm went off, than I wanted to stay in bed. Isnt that the way it always goes!

Rest assured, I did not stay in bed. Thats the one thing about crossfitting that I love... its an addiction. I need it. I know I need it and I know that when that alarm goes off that I am up and out the door. I know how disappointed in myself I would be if I ever missed an AM workout for a reason that wasnt legit. Laziness is not an option. So, up and at em... Crossfit Wachusett awaits!!

Get it... up and at em... hehehe

So when I got to the gym I started my warmup. KP and T showed up and  before we knew it we were all ready for the WOD. Today was a mind over matter WOD. Lots of body weight and cardio were in store for me. I wasnt daunted. Now that I have done the Filthy Fifty seeing 15 burpees doesnt frighten me!

K got the timer started and we were off. I chose to do my walking lunges in place with the 25 lb plate overhead. I prefer that from walking around the room for some reason. Sometimes is nice to move, but today, I just wanted to be stationary. The first round of burpees I was moving great. We were all on the same pace and moved at the same time to the pullups. These of course are the hardest thing for me to get through on this WOD. I am down to the large green band still, and the other day I did 5 pullups (two rounds) without touching the ground in between. Today it was tough to get 5... let alone 10. The first few seem so easy, than its hard to get my chin up over the bar. Damn I just want to be able to do them...

The other 3 rounds were successful as well. I kept moving through all of it. All of the lunges and all of the burpees were unbroken. The pullups went well for the first few than I struggled from about 5 to 10. It felt good to be breathing pretty steady and I dont feel like my lunges or my burpees were that slow. I finished all 4 rounds at 12:05.

After we were all done, we moved on to the Snatch Practice... yeah, I have the mind of a 12 year old when I say that! Anyway. I used the 15lb training bar for the high muscle snatches. I am trying to get the speed that is necessary for the snatch so this lighter bar helps me get the form. I moved from that to the 45lbs bar with no weight on it for the hanging muscle snatches. These came a little easier and I could really feel the ones that I did correctly vs the ones I wasnt getting the high pull on. K emphasized the hip movement on the move and the last set was the best I did. Lastly the sets of real snatches.

I really like how M and K have incorporated these teaching skills into the workouts. Its nice to break down the movements and really feel how each step is suppose to feel. I think the next time we have snatches in the WOD I will be better at them. Without the timer and the added weight there is no pressure in this case to work on getting them better.

Something you see often on CF websites...

25 Double Unders
2 Rounds
- 10 GHD Situps
- 10 Shoulder Dislocates
- 10 Grasshoppers
25 Double Unders
2 X Burgerner Warmup

WOD: "Bobber"
4 Rounds for Time
- 20 Stepping Lunges (25lbs OH Plate)
- 15 Burpees
- 10 Pullups
(My Time 12:05)

Snatch Practice
- High Muscle Snatch 5-5-5
- Hanging Muscle Snatch 5-5-5
- Snatch 5-5-5

6:30am: Post Workout Shake
7:00am: Dried Bananas and Dried Mango
8:00am: Black Coffee
9:30am: Egg Muffins
1:00pm: Leftover Chicken with Bacon and Balsamic Butternut Squash
4:00pm: Dried Bananas, Apricots and Peaches
7:00pm: Pot Roast

Monday, November 7, 2011

Jack and "Diane"

November 7, 2011

#7 - I am thankful for the children in my life. For those that are already here bringing joy and smiles by the minute and just as much for those that are on their way!! The things that they say, their laughter, their smiles... and their hugs and kisses are a recipe for happiness!! There is nothing better than a big hug and an "I love you" from all of my girls and big sloppy wet kisses from the little prince in my life! I surround myself with their pictures on my desk at work and whenever I need to smile, there they are. Auntie Sarah loves you all!

Well, its time to unveil the "cut." Its a whole new me!!

This morning I had a feeling it was going to be tough to get out of bed. Hubs and I were both really sore all day yesterday from our home made WOD on Saturday. We spent the day cleaning and getting things organized at the house, he went food shopping, I did laundry, than we did lots and lots of cooking. Didnt get to bed till after 10:00pm, which I hate doing. Its a recipe for a fight to get out of bed in the morning. I did manage to get up and out in record time and somehow even got to the gym earlier than usual.

Again, as usual when I know deadlifts are involved with a workout, I was excited to get moving at the gym this morning. I tucked my hair into a "teeny tiny" pony and hoped and prayed that it would stay though the workout. Even better, it stayed tight through double unders!! That is awesome!! One of my biggest concerns was that I would have trouble with how short it was during my workouts. But, alas it was good!! I spent some time working on my double unders. I think I know what my problem is and some days I can just do them. Others, not so much.

I was done with the warmup and got the elastics (for the HSPU's) and the bar ready for "Diane." K set the timer and I was ready to go. I started in with the first 21 deadlifts. I had an alternate grip and picked up and dropped the first 2. Than I heard K say "thats light enough you can do touch and go's" so I stopped dropping it. I got out 10 of them than dropped to re-grip. Did the rest unbroken than moved onto the HSPU's. These still make me laugh. I dont know what it is about them that I feel so awkward.

After completing the 21 HSPU's I was back to the deadlifts. Did the 15's in three sets of 5 with no break, just a re-grip. The second set of HSPU's were a disaster. I was starting to feel nauseous with my head down. I kept pushing forward but had a few rests in between. Finally onto the 9's. As I walked to the bar K said "unbroken" which is pretty much my trigger word. I picked it up and nailed all 9 in a row. All that was left were 9 measly HSPU's. Unfortunately they were slow and I had to come down twice in the set of 9. I was however able to complete Diane in a time of 7:37. Good for me! As those hand stand push ups get easier, I will get faster at that one.

I was pretty excited that I did my pullups during the warmup with  just the large green band. I didnt allow my foot to touch the ground in between each one which is huge for me. Sometimes I push off to get them all in. So that was a positive, however I was still daunted by the skill for the day, pushups. Pushups with the regulation abmats and plates

K got it all set up while I was recovering from my WOD and than set the time for 10 minutes. This was the good ole, 1 the first min, 2 the second min, 3 the third and so on until you have completed 10 reps in the 10th minute. Its great in the first minute with all the rest, but much harder as you progress. I did pretty well for the first few minutes. Did my best to get my chest down to the mat, but as I got higher in numbers I got further away from the mat. I didnt want to give up and kept going, but this is one of my weaknesses. Once I get my goal sheet, this is one for the list!

Looking back at my book my first recorded WOD was 8-8-11, this means that tomorrow morning will be 3 months of crossfit!!

3 Rounds
- 250m Row
- 10 Inchworms
- 5 Pullups
2 X 9 Fundamentals
5 Minutes Double Under Practice

WOD: "Diane"
21-15-9 for Time
- Deadlift (155lbs)
- HSPU's (Black and Green)
(My time 7:37)

10 Minutes of Pushups
with Regulation Plates and Mat

6:30am: Post Workout Shake
7:00am: Dried Bananas
8:00am: Black Coffee
9:30am: Egg Muffins
12:30pm: Paleo Meatballs, Spaghetti Squash and Sauce

Sunday, November 6, 2011


November 6, 2011

#6 - I am thankful for my friends. I have been blessed in my life with some of the best friends that I could ever imagine. We pull together in good times and in bad. We have grown with each other for years and experienced every emotion together. We have stood by each others sides at times of happiness, as well as times of loss and sadness. We are each others leg to stand on, shoulder to cry on and people to smile and party with. There is a bond that is unbreakable. We are growing together as a family while we all grew from "kids" to "adults," our numbers have also grow with girlfriends, boyfriends, wives, husbands and children. They all bring joy to my life in their own way. I am one lucky lady.

I thought I would share some of my favorite quotes about change... making these changes in my life I have been thinking a lot about how some people (and even myself at some times) are so reluctant to change.

Change is the law of life. And those who look only to the past or present are certain to miss the future.
- John F Kennedy

It is not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change. 
- Charles Darwin

Not everything that is faced can be changed, but nothing can be changed until it is faced.
- James Baldwin

To improve is to change; to be perfect is to change often.
- Winston Churchill

Progress is impossible without change, and those who cannot change their minds cannot change anything. 
- George Bernard Shaw

To exist is to change, to change is to mature, to mature is to go on creating oneself endlessly 
- Henry Bergson

When you're finished changing, you're finished. 
- Benjamin Franklin

A wise man changes his mind, a fool never will.
- Spanish Proverb

Saturday, November 5, 2011

Feeling "Lighter"

November 5, 2011

#5 - I am thankful for my health. I am thankful for the fact that I can give to those who have become ill and are coping with their illness. Last night I decided it was time to go what I could... to give what I could to someone in need. I cut 9 inches off my hair to donate to "Locks of Love."

From their website "Locks of Love is a public non-profit organization that provides hairpieces to financially disadvantaged children in the United States and Canada under age 21 suffering from long-term medical hair loss from any diagnosis. We meet a unique need for children by using donated hair to create the highest quality hair prosthetics. Most of the children helped by Locks of Love have lost their hair due to a medical condition called alopecia areata, which has no known cause or cure. The prostheses we provide help to restore their self-esteem and their confidence, enabling them to face the world and their peers."

I am blessed enough that my hair grows pretty quickly... why not give what I can afford to lose... sorry no pic of the "final cut" at this time... but lets just say... its short... and its dark... and its... vaaaa vaaaa vaaaa vooom!!!

I will post pics soon of the "new" me!!

This morning Hubs and I decided since we wernt at home to go to CFW and since we knew we were going to have a feast this afternoon that we were going to get in a workout. So after a cup of coffee we hit the street!!

We just figured we would do what we could and just keep going as long as we wanted! We started with a half mile jog. When we got to the end, he started doing pushups and I followed with 10 pushups, 20 lunges and 15 situps... after I did it once I decided to keep going for a second round. After that we decided to do the whole thing again, so another half mile and so on...

The next thing you know, we had run two miles... and completed 4 rounds of exercise! What a great feeling!! All that and a day off from the gym!!

I managed to get my hair into a pony (while it was teeny it still held) and felt great that we got in our own workout!! Hopefully we made CFW proud! We know we made ourselves proud!!

HOME WOD (for me):
4 Rounds
- 800m Run
- 10 pushups
- 20 Lunges
- 15 Situps
- 10 pushups
- 20 Lunges
- 15 Situps

Whoooottt Whoooottt!! 2 miles!! 

Friday, November 4, 2011

"Jack" be Nimble

November 4, 2011

#4 - I am thankful for my morning cup of coffee. I know it seems so simple, but when I get to work after a Crossfit Workout, or when I make my way downstairs to the couch on Saturday or Sunday morning, or when I grab one to go on the way out the door. It makes me so happy, starts my day off right and gets me ready to face the next 8 hours. I have started drinking it black, as I mentioned and I am really appreciating my coffee "au natural" more than I expected!

Today was a challenging WOD. Not to mention, even more challenging when you get to the gym and realize you left your sneakers at your house... oops. So I remembered, as I usually do, to wear a second pair of sneakers so I dont track crap into the gym however, as I pulled up I realized, CRAP... I forgot my sneakers! The sneakers I was wearing were not going to cut it, but thankfully K wears the same size shoe as me and was kind enough to let me borrow them for the WOD... yeah, Hubs... now I want a pair of Inov-8's...

I kid, I kid... Kinda...

Anyway, I got started with the warmup and after the disaster with the double unders on Wednesday I was expecting the 25 I had to do to take me for-ev-er... but they didnt. Got em done in two long runs. Must have been the kicks!

After the warmup I got my 75lb bar ready for the WOD. I was looking forward to this one! Strengthening my upper body is something I want to focus on, so these OH exercises are really going to do me well. I also got the 20" box and 25;bs kettle bell ready to go. KP was there with me, we together agreed to have the clock count down from 20 minutes for this AMRAP. Holy crap were we about to start a 20 minute AMRAP... this is going to take a while!

The first set was a breeze. I did all 10 push presses, all 10 KB swings and all 10 box jumps before taking a sip of my water. I did this unbroken (with a few breaths here and there) for 3 full rounds... than I looked at the clock... REALLY?! Only 13 minutes left?! It really felt like the clock had stood still through that whole thing. How was there that much time left?!

My reps started to get a little slower at that point, I had to break the push presses into 5's. I was determined to not do less than 5 in a row. I held through to that all the way to the end. I also continued to do the KB swings unbroken and besides the timing it took to reset my feet, I was unbroken on the box jumps. The downfall was the time between the exercises. I started to feel like I was wasting so much time. Not sure what the hangup was, I was feeling a bit nauseous... but sometimes I get like that in a WOD. I typically just push through it like I did today than it goes away.

Finally K yelled out "1:30" while I was starting my 8th round of box jumps. I was determined to at least get another set of push presses in. I finished the box jumps and moved right over to the bar, no rest, no water, just got to work. I managed to get all 10 in as she was counting down. Damn... that was a tough one!

25 Double Unders
2 Rounds
- 15 Air Squats to Ball
- 10 Scorpions
- 5 Hand Release Pushups
- 10 Back Extensions
- 15 Abmat Situps
2 Min Squat Sit

WOD: "Jack"
20 min AMRAP
- 10 Push Press (75lbs)
- 10 KB Swings (35lbs)
- 10 Box Jumps (20")
(8 Rounds + 10)

GHD Sit-Ups

6:30am: Post Workout Shake
7:00am: Dried Bananas and Mangos
8:00am: Pumpkin, Apple, Banana, Coconut, Coconut Water and Cinnamon Shake (YUM! Thanks Mike!)
9:00am: Black Coffee
1:00pm: Sausage and Sweet Potato Pancakes