MissDynamo

2009-04-02T10:47:00.000-07:00

WOD
5 Rounds
1 min. Max Rep Pullups
1 min. Max Rep MB Cleans
1 min. Max Rep Swings
1 min. Rest
score is total reps

179

Did the pullups with a band (had to swallow my pride) and did my swings with a 12kg instead of a 16kg. Felt pretty good most of the way through it. Haven't done pullups in a long time so my grip sucks and callouses had all healed. Made sure I took plenty of breaks so I didn't stress out the baby too much. He'll be fine!

2nd time in

2009-03-29T15:17:00.001-07:00

Ok now for the second workout since coming back.

WOD
50 step ups
30 pushups
15 front squats
800m row
15 push press
30 ring rows
50 squats
18:50

This actually felt good.....until later that day. The achy joint thing again. I was in SO much pain, I sat around contemplating if these workouts were going to be worth it. I've been through having sore muscles, that I can handle. This is a whole different animal.

BACK ON TRACK

2009-03-26T22:11:00.000-07:00

I took a break for a while from Crossfit. Stopped going in January. For a few months, I felt extremely low fatigue and was concerned I had the energy to make it through a Crossfit workout. As more time went by, I thought I would just wait until I had the baby to go back in. Bad thinking. Anyway, at my midwife appointment a month ago, they said my bloodwork showed very low iron which cause fatigue. After being on an iron supplement now for almost a month, my energy is a lot better. I went to Crossfit last thursday for the first time in months and it was great. Kinda funny it turned out being weighted pullups for my first time back in a long time.

Thursday, March 26th
Weighted Pullups
3-3-3-3-3-3-3
Green Band - Yeah I am weighted already thanks to this baby....about 9kg. =)

Dessert
2 x 400m run
2:32, 2:45

The runs felt terrible. First time I've run since being pregnant. Thought I wasn't supposed to. Well the downside is my loose joints.....those loose joints turned into ACHY joints, the things of long sleepless nights. I guess I'll be taking lots of hot baths to get through this.

2008-11-24T18:27:00.000-08:00

WOD
7 Rounds
55lb
10 Power Cleans
10 Push Press
10 Front Squat
18:43

11 Weeks pregnant
Felt awesome the whole day. Even drank a decaf coffee this morning. My taste for that has changed a lot. No headache or nap today.

2008-11-21T16:42:00.000-08:00

WOD
5 rounds
300m row
20 KB lunges
20 swings
12 pullups
30:14

ugh. this workout took forever. Not sure why. Kept having to stop to get my heart rate down.

11 Weeks pregnant
Overall Feeling - Great energy all day.
Sleep - ok sleep.
Morning sickness - None
Headaches - Slight headache in the afternoon.
Nap - None

2008-11-18T18:20:00.000-08:00

WOD
800m row
50 wall balls
50 d-ball slams
50 swings
50 sdhp
50 step ups
800m row
....and they lost my time

Used my new heart rate monitor at my workout tonight. It was interesting. Seemed to want to go over 170 very easily but I would slow down or take a break and keep it below 170 in the mid 160's. Will be talking to my midwife Thursday to see how I'm doing in regards to monitoring this.

11 Weeks pregnant
Overall Feeling - Felt awesome all day
Sleep - terrible sleep. no idea how long.
Morning sickness - None
Headaches - None
Nap - None

2008-11-14T18:17:00.000-08:00

WOD
3 rounds
500m row
25 wall ball
25 swings
25 situps
20:15

10 Weeks pregnant
Overall Feeling - Felt ok, not the best. Yesterday was great energy.
Sleep - 9 hours of good sleep
Morning sickness - None
Headaches - Had most of the day. gone after Crossfit.
Nap - Rested most of the day but no nap.

2008-11-12T21:51:00.000-08:00

WOD
21 Medicine Ball Cleans - 12lb
21 Swings - 16kg
42 Lunges - 15lb DB
18:50

10 Weeks pregnant
Overall Feeling - Felt great all day.
Sleep - 9 hours of good sleep
Morning sickness - None
Headaches - Came at 1pm. Not bad though. Gone after nap.
Nap - 1 hr nap to get rid of headache

Food is tasting a little better now. Hubby made Phad Thai from scratch. SO good. Can't believe I enjoyed it, mainly because I've been eating mostly bland foods lately.

2008-11-10T18:32:00.001-08:00

WOD
21-15-9
Manmakers - 20lb DB
Box jumps
19:52

Feeling slower, more winded, took more breaks than ever. Hard to keep heart rate down on this workout. But overall felt really good to workout.

Overall Feeling - Great energy in the morning again.
Sleep - 10 hours of decent sleep (after 2 nights of horrible sleep)
Morning sickness - Felt a little, ate more often because I felt hungrier than normal.
Headaches - Came at 3ish. Gone after the workout.
Nap - none

missing results

2008-11-09T18:30:00.000-08:00

Forgot to post my 2 other workouts from last week but I DID workout. 3 times total. Not too bad. Was feeling pretty crappy most of the week. By the time I got home from the workout, it was shower, eat and sleep! I'll work on posting more WODS this week.

2008-11-03T18:17:00.000-08:00

WOD
As Many Rounds in 20 min.
All 20 lb DB - except I used a bar with 18.5kg because they didn't have enough DB
9 Hang Power Cleans
9 Front Squats
9 Push Press
9 Pushups
9 Weighted Situps
7 Rounds

Overall Feeling - Great energy in the morning.
Sleep - 10 hours of great sleep
Morning sickness - Didn't feel any today, just felt hungry
Headaches - Came at noon, stayed until workout.

2008-10-31T10:12:00.000-07:00

Thursdays WOD
21-15-9
Thrusters - 55lb
42-30-18
Swings
8: something

This was hilarious. No way I could do this workout and "go slow" to keep my heart rate down. These short workouts are too intense to do that. I did take a lot of breaks but didn't see much of a change in heart rate while I stopped.
Felt better after this workout than earlier in the week. Didn't get a headache afterwards. Still not sleeping very well right now. Not sure what that's about. Energy has been better the last few days now that I can feel the flu finally being knocked out of my body.

Finally back in the gym....

2008-10-27T18:16:00.000-07:00

After a 10 day business trip to California and 7 days knocked out with a bad flu, I finally made it back into the gym!!!! I've had constant morning sickness for a couple weeks now but am learning how to keep it under the radar. Still feeling a bit of the flu lurking in my body but I couldn't wait another day to do a workout.

8 weeks pregnant

WOD
3 rounds
200m row
20 pullups
30 pushups
40 situps
50 squats
29:53

Found it hard to go slower to keep my heart rate mildly low (if that's even possible in a crossfit workout), but after the first round I found a good pace. I'm taking more breathing breaks and water breaks, but the exercises themselves still feel strong.

2008-10-10T13:24:00.000-07:00

About to head out for the doctor. My official first visit to talk about pregnancy! Yippee. I'll post my results on here as to what they say I can and can't eat, exercise, etc. It will be interesting for sure. I'm planning on continuing my workouts with only minimum mods and will be tracking how I feel daily on here too. I'm looking forward to keep this log during the pregnancy for a great testimonial to tell at the end of all this. Cheers! Oh and taking today off to rest....

Yesterday's WOD
4 Rounds
20 OH Squats - 45lb
15 Swings
20 MB situps
100 ft Bear crawl
13:35

2008-10-07T18:54:00.001-07:00

Tabata Mashup
20 sec switching back and forth between exercises - 8 rounds then 2 min rest
box jumps - pushups
pullups - sdhp
situps - row
Total Reps - 239

2008-10-06T18:26:00.000-07:00

WOD

5 Rounds
15 Deadlifts - 55lb
15 Hang Power Cleans - 55lb
15 Push Press - 55lb
15 Back Squats - 55lb
20:39

2008-10-03T10:06:00.000-07:00

WOD

5 rounds
30 Single Arm Snatch
15 Knees to Elbows
50 ft OH walking lunges
20:37

Sheesh. Did 66 pullups yesterday and did NOT rip my hands, thank God. Boy were they sore today for knees to elbows. Looking forward to taking the weekend OFF!!!

2008-10-02T18:43:00.000-07:00

WOD

800m Run
30 Burpees
30 pullups
30 SDHP
400m Run
21 burpees
21 pullups
21 SDHP
200m run
15 burpees
15 pullups
15 SDHP
23:49

2008-10-01T18:30:00.000-07:00

Got back squats in today but nothing else...

Back Squats
3x5
62.5kg

2008-09-30T18:35:00.000-07:00

WOD

"Filthy Fifty"
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders
As Prescribed - 28:45 (PR!)

I thought I was done with tests

2008-09-29T22:08:00.000-07:00

WOD

Fitness Test
2000m Row
5 min rest
2 min. max Pushups
5 min. rest
2 min. max situps
5 min. rest
2 min. max pullups

8:36.5 - 37 - 66 - 34

2008-09-26T09:27:00.000-07:00

Uh, Resting today. Kinda tweaked something in my left bicep. I've had this before so I don't think it's serious. But I will enjoy the down time while it gets better.

2008-09-25T19:11:00.000-07:00

WOD
AMRAP in 20 min.
9 Thrusters
6 Renegade Rows
50 ft OH Walking Lunges
8 Rounds

Nice working out with you boys!!

Skillz work - Did 5 butterfly kips in a row! Yeehaw!

2008-09-24T18:30:00.001-07:00

Back Squats
3x5
60kg

Overhead Press
3x5
27.5kg

2008-09-23T18:18:00.000-07:00

WOD
3 Rounds
400m run
21-15-9 Thrusters - 65 lb.
41-30-18 Swings - 16kg
16:12

No skillz work today. But I did GTG Pushups today. I should make a log and chart this progress. to be continued.......

skillz

2008-09-22T18:35:00.000-07:00

WOD
5 Rounds
15 MB Cleans
15 Box jumps
15 Situps
15 D-Ball slams
50ft. Walking Lunge
15:50

Skills Practice - Butterfly kip....got the motion down, just need a tiny bit more practice and I'll be getting chin above the bar every time.
Also worked on ring dips. Can't do real ones yet, but I did 15 seated ring dips (so feet all the way extended in front - rings low to ground - 1 ft maybe. This seemed to be a great way to practice the stability and still required strength. My arms are pretty sore from just doing 15.

2008-09-19T18:45:00.000-07:00

WOD

1000m Row
21 Deadlifts - 60kg
21 Push Press - 30kg
30 Box Jumps
30 Pushups
42 SDHP
42 Swings
800m Run
21:40

2008-09-18T19:35:00.000-07:00

WOD

250 jump rope
3 Rounds
10 Pullups
15 Burpees
20 situps
25 squats
250 jump rope
19:17

Fun one.

Skills Practice: Learned how to do a butterfly kipping pullup. Will work on these daily.

2008-09-17T13:51:00.000-07:00

Back Squats
3x5
57.5kg

Overhead Press
3x5
25kg

We have a total coming up on October 4th. Not sure if I'm ready to do it again since I've only been strength training for the last 2 weeks. We'll see.

2008-09-16T19:13:00.001-07:00

"Helen" (I've been requesting this for a month!)
3 Rounds
400m run
21 swings
12 pullups
12:37 (PR!)

Overall I am happy with it. Last time I did it, my time was 20 min. So this was better. Still need to work on my running....SOOOO slow.

Deadlifts
5x5
40-50-60-60-60kg

just did light weight and worked hard on form. These felt good.

2008-09-15T20:25:00.000-07:00

WOD

5 rounds
12 Front squats - 25lb
12 push press - 25 lb
12 box jumps
12 v-ups
12 jumping squats
11:18

Cindy on steroids

2008-09-13T10:54:00.000-07:00

WOD

3 Rounds
400m Run
30 Swings
- 5 rounds
5 pullups
10 pushups
15 squats

Yup. that is right....5 rounds of Cindy EACH round of this workout. Whoh. This took me 31 min. oh man. I was already super tired and sore from FGB and Thursdays workout. I'm surprised it didn't feel too terrible. Probably because I was going so slow and not really pushing it. Barely ripped my hands on 75 pullups...not too bad, not too bad.

FINALLY!!!!!!!

2008-09-12T15:59:00.000-07:00

Fight Gone BAD!!!!

3 Rounds
Wall ball
SDHP
Box jumps
Push press
Row

You know how it works!!! Total Reps - 280

this was SO much fun. I can't wait to do it again. I had no idea how hard to go....I know I can blow 300 out of the water next time. I didn't feel I gave this my all and still hit 280. Can't wait!

2008-09-11T18:35:00.001-07:00

WOD

4 Rounds
400m run
40 squats
30 pushups
20 pullups
27:54

Nice! Didn't even rip the hands.

2008-09-09T18:50:00.000-07:00

Back Squats
5x5
55-55-55-55-55kg

Overhead Press
5-3-3-2-2-1
22-24-26-28-30-31kg (PR!)

Back squats felt great again this week. My form is excellent! OHP was not so good. Don't think it was my form at all but probably because I did 50 seated OHP in my workout yesterday. Was still a little sore. But I've only done up to 30 kg and I got up to 31 kg easily. I'm excited to do these again.

2008-09-08T18:37:00.000-07:00

"No Whining"
800m row
50 dball slams
50 seated barbell overhead press
40 box jumps
40 swings
30 pushups
30 pullups
800m run
26:10

practice - 10 sec. ring holds (working up to ring dips)

Active Rest

2008-09-07T20:35:00.000-07:00

It was my rest day today but it was active rest.

Date Workout with my hubby
5k bike ride
30 min. walk
30 min. of frisbee

2008-09-06T10:55:00.001-07:00

WOD
3 Rounds
40 Double Unders
25 Box jumps
20 Wall balls
15 Renegade Rows
18:19

And to add to that....went mountain biking with my hubby. He took me to a place up near Standwood he used to go biking years ago. Turns out some of the trails he loved are overgrown and we couldn't ride them. Got a good run in on one trail though. It was beautiful there and we ate lots of good blackberries. My legs are still stinging from riding so close to the blackberry bushes and nettles....and I'm sure there were other random plants that slapped my legs with their thorns. That part wasn't too much fun.

2008-09-05T18:52:00.003-07:00

Push Press
5x5
30-30-30-30-30kg.

Again, started low to make sure form is awesome. Looking forward to doing these more.

2008-09-04T19:31:00.000-07:00

WOD

Back Squats
5x5
50-50-50-50-50kg

Haven't done these in a long time. Starting out at 50 kg. and will work on form first, then add more weight each week.

Missed out on doing Fran to do back squats....but I need to get the strength work back into my week. There will always be another day to do Fran!

2008-09-02T18:18:00.000-07:00

WOD

AMRAP in 20 min.

7 Swings

7 Burpees

7 KTE

9 rounds

Almost quit, almost went home, almost cried. This was horrible. Sheer madness. I had 2 rips on my hands from Lazy Murph yesterday. Thought they wouldn't be a problem, they usually aren't....even on the day after. I put bandaids on and tape. But right above my rips are tiny mountains of skin and these hurt like hell when I touched the bar. It wasn't even the open part that was painful, just the mountain of skin. So I went SOOOOOOO slow on this because the KTE just took forever. I had to take the tape off and the bandaids. I'm pretty pissed at this workout. Next time when my hands are like this, I'm just going home. It would be nice for a workout that was using the barbell or dumbbells....anything but the pullup bar AGAIN. Funny thing is....the workout tomorrow will probably have more pullups.

2008-09-01T22:06:00.000-07:00

Labor Day WOD

"1/2 Murph"

1/2 mile run

50 Pullups

100 Pushups

150 Squats

1/2 mile run

26:10

My running is where I'm weak. Talking to some people to see how I can improve this.

2008-08-30T23:28:00.000-07:00

Not been feeling too great the last few days so I've forgotten to post my workouts....here goes.

Wednesday WOD

12 Deadlifts - 60kg

12 Push Jerk - 30kg

100 ft OH walking lunges - 20lb DB

Can't remember time...didn't write it down

Thursday - Rest

Friday WOD

"Kelly"

5 Rounds

400m Run

30 Box Jumps - 20 in.

30 Wall Balls - 12 lb.

28:46

Saturday - Rest

2008-08-26T19:14:00.000-07:00

WOD

Tabata Mashup (woohoo, love this workout)

8 rounds alternating each, 20 sec on, 10 sec off

Pullups and Swings

4 min rest

Pushups and SDHP

4 min rest

Situps and Jumping Squats

Total Accumulative Reps - 574

2008-08-25T19:08:00.000-07:00

Monday's WOD
21/15/9
35kg clean into thruster
42/30/18
box jumps
15:15

Ode to Crossfit

2008-08-25T18:29:00.000-07:00

My weekend was absolutely amazing. My husband and I took off for the Olympic Peninsula in hopes of spending what could possibly have been our last sunny summer day in Washington State. We investigated camping spots and found a good one outside Port Angeles, not too far from the border of the National Park. Then we bounced into the visitor center in hopes of finding the ultimate day hike. We were referred to the area of Lake Crescent and Marymere Falls. After a short drive and a quick change into hiking shoes from flip flops, we packed our backpack full of water and snacks and set off to hike to the falls. It only took us about 10 min. to get there and after a few minutes of "oohs and aahs" and picture snapping, we were ready for our next adventure.

The ranger had told us about a more difficult hike up Storm King trail, which was right off the trail we were already on. It's description was 2.2 miles of moderate hiking with an elevation gain of 2000 ft. Ok that was quite the elevation gain but we were game. so we took off on the trail. It was basically straight up the whole way. Yup. We decided to take it slow and go for the top no longer how long it took us. In 2 hours, we got to what we thought was the top and read this sign, "This is the end of the offical maintained trail. Proceed at your own risk". Well, the ranger had told us when we got to the top, there were ropes to help us. We hadn't yet seen the ropes, so we didn't think this was quite the end of the trail.

Soooooo.....we climbed to the top of Storm King Mountain. The elevation is 5500 ft or so. I'd have to look at it exactly. Here is a pic of us at the top and my shout out to Crossfit. I'm thankful I found Crossfit. If I'd have attempted this climb a year ago before starting Crossfit, I would have passed out 100 ft up on the trail. But I made it through a 4 hour climb and wasn't exhausted. YAHOO.

2008-08-22T14:22:00.000-07:00

WOD
3 rounds
400m Run
15 Pullups
20 single arm snatch
15 Knees to elbows
26:34

2008-08-21T18:35:00.000-07:00

WOD
5 ROUNDS
12 box jumps
12 swings
12 sdhp
12 pushups
12 thrusters
17:11

2008-08-19T22:05:00.000-07:00

WOD

"Tabata Something Else"
8 rounds of max reps in 20 sec. 10 rest
in this order
Pullups
Pushups
Situps
Squats
Score is total reps - 429

2008-08-18T22:26:00.000-07:00

WOD
AMRAP 20 min.
10 swings
10 MB cleans
10 pushups
10 situps
(10 rounds)

Could have gone faster....but didn't push myself. Only place I ever stopped was with the cleans.

Fell of the paleo wagon for cherry pie and a mocha. Back on it today with a vengeance. On another note, I had this pair of jeans I bought in the wrong size (size 4) that I have not ever been able to wear. I haven't tried them on in a few months but did yesterday. THEY FIT. I can actually get them on, zipped up, and buttoned. YIPPEE! I can take the tags off now and get them hemmed. So proud of myself!!

2008-08-17T20:14:00.000-07:00

Rest Day

Day 5 of paleo

Food was good today. Found something at chipotle I could make be sorta paleo, a salad. Then we experimented with teryaki chicken and veggie kabobs on the grill tonight. Turned out so yummy. There is a tad bit of sugar in our teryaki sauce but it's not bad.

2008-08-16T11:10:00.000-07:00

Day 4 of eating paleo - And did 5 workouts this week. yeah! I'm rockin. A few more days of paleo and I know I will see a difference in my workouts. Today was fun.

team workout - Rebecca and Gigi (she was awesome)
800m run - Rebecca
800m run - Gigi
1200m run - Gigi
25 swings - Gigi
25 swings - Rebecca
50 swings - Rebecca
40 dball slams - Gigi
40 dball slams - Rebecca
60 dball slams - Rebecca
25 wall ball - Gigi
25 wall ball - Gigi
50 wall ball - Rebecca
17:47

Instructions were to split everything up with your partner. You can decide who does what and in what order. The only rule was you had to at least do one of each item. Our strategy worked out quite well. She did way more running that I did because I hate it and she didn't mind. Any I took more of the d-ball slams and swings. The order was important too. Glad I started out with Wall balls. I had them last to begin with, then I remembered how horrible they are at the end of workouts. yikes. Overall, it felt great and went faster than I thought.

2008-08-15T18:35:00.000-07:00

Day 3 of eating paleo - going good. Waited too long to eat this morning...partially because I was so ramped up and excited to watch women's gymnastics and partially because I didn't want to clean the egg pan. so I had a nectarine. the rest of the day has been good for eating though. Making taco salads for dinner. Yum.

WOD
4 Rounds
400m run
20 DB cleans -20lb
20 Push Press -20lb
20 box jumps -20in
36:19

OMG, this took forever. I didn't think that it would at first. I'm blaming it on the heat today. I could not get over how freakin hot it was while I was working out. sheesh. In the winter time, I used to complain about running out in the cold. That was nothing compared to running today while it was 90 something outside. I think I'll shut up and not complain next time it's cold. Halfway through, I just focused on finishing without passing out. Inspiring huh?

2008-08-14T23:40:00.000-07:00

Day 2 of paleo. I've found that I do not like going out to eat or to friends houses for meals when I'm focusing on eating paleo. too much of a hassle to eat perfect when you have slim choices. Oh well. Went to a friends house tonight and we had chicken meatball subs (I had no bread of course) and salad. So overall it wasn't bad at all. I stayed away from the chips and salsa. YAY!

WOD
Deadlifts
5x3
75-77-79-79-80kg

Haven't been doing much strength work lately but I'm getting back into it. It's been a few months since I've done heavy deadlifts. These just did not feel strong so I kept it light.

2008-08-13T23:37:00.000-07:00

still feeling slow in the workout. Day one of paleo for me. We'll see how I feel in the next few days and how my performance improves.

WOD - Wednesday
1000m row
50 Dball slams
50 situps
50 swings
800m run
50 squats
50 lunges
50 pushups
50 double unders
25:06

2008-08-11T18:48:00.000-07:00

Traveled again to san francisco this last week, probably for the last time....well for that specific event. Took my workout clothes but didn't workout, and also didn't eat the best. I didn't eat totally horrible just not great. Coming home and working out today was tough. I was SO slow. I can definetly feel the effects of the carbs in my system. I'm making a new commitment.....and some new goals. I don't have any travel plans in the next month so my schedule can support me in the new goals.

Goal #1 - Eat strict paleo for 1 week or more
Goal #2 - 10 or more Real pushups in a row
Goal #3 - Learn butterfly kip or frog kip
Goal #4 - 1 or more BW OHS
Goal #5 - Get bodyfat tested
Goal #6 - One month of consistent workouts - 3 metcons, 2 strength/week

WOD
400m run
50 Wall Balls
40 Box jumps
30 Pullups
400m run
40 Wall balls
30 box jumps
20 Pullups
400m run
30 wall balls
20 box jumps
10 pullups
26:34

2008-08-06T21:21:00.000-07:00

I'm having a lot of fun lately doing Crossfit. Feels like it did back at the beginning when it was new, exciting and refreshing.

WOD
- 50 box jumps
5 Rounds
12 Deadlifts - 50kg
12 Burpees
- 50 box jumps
19:54

2008-08-04T22:29:00.000-07:00

Was on vacation with my family for a few days so it's been about a week since the last workout....that's always scary.

WOD
1200m Run
30 Thrusters - 25lb db
10 Pullups
800m Run
20 Thrusters
20 Pullups
400m Run
10 Thrusters
30 Pullups
35:04

I'm not gonna whine on how bad this hurt for once. Not been eating the best lately and I felt it on this workout. If I'm going to demand performance from my body, I'm realizing I better feed it good fuel! Back to paleo for me.

change

2008-07-24T18:48:00.000-07:00

Lots of things changing in my life right now. It's kind of a whirlwind. I'm sure it's adding some stress to my life but I'm working on not engaging in negative self talk. I also don't feel like working out but I know it will help with relieving the stress if I keep doing it.

WOD

4 Rounds

10 Lunges (each side) - 20lb DB

10 Pullups

200m Run

14:27

Then we did work on L sits. My core needs some strengthening.

3 years and going strong

2008-07-23T20:00:00.000-07:00

Today is my 3 year anniversary being married!!! The last year was the best and I can't wait for the next year to blow it away!!

Oh if you haven't been to the Palisades restaurant in Magnolia, you HAVE to go check it out. I've been there a few times and we went there for lunch today. Soooooo good and a magnificent view.

I love you babe!

2008-07-22T19:34:00.000-07:00

Today was great! Went to Pike Place Market and the Ballard Locks with my family. Then in conversation, told my aunt about Crossfit. She asked if she could come do a workout with me in the evening and I said sure. She is in great shape doing biking and karate. I knew she would love it.

WOD

4 Rounds

400m Run

30 box jumps

30 squats

30 push press - mens bar

time was 26..something

My sister in law, Bonnie, did same workout but rowed instead. And box jump and push press was modified too. She kicked butt though!!! thanks for coming with me Bonnie. I'll find you a gym in Colorado Springs to work out in.

2008-07-21T14:34:00.000-07:00

Got family coming into town today. Spent most of the day finishing up cleaning the house and getting things ready for them. Not sure when they are arriving....SO I might not be working out today.

2008-07-19T11:49:00.000-07:00

soooo tired.....

WOD
1000m Row
5 Rounds
12 SDHP - 55lb
12 Situps
12 Thrusters - 55lb
12 Pushups
12 Jumping Squats
25:52

2008-07-18T19:53:00.000-07:00

WOD
4 Rounds
40 Double Unders
30 Wall Ball
40 V Ups
100m Walking Lunges
24:10

I did Vups instead of Knees to Elbows because of all the rips in my hands right now. Holy crap, my hands need to rest!

Burpee what?

2008-07-17T22:34:00.000-07:00

Ok now THIS was a first for me. Burpee Pullups. Whoh....

WOD
3 Rounds
25 Burpee Pullups
400m Run
23:52

I was done with the first round in 3 min. I had taped my hands because of ripping the other day. Then as I went on with the pullups, the tape got bunched together and that especially didn't feel good pushing against my blisters. Gotta find a better way to do this.....

Not fun news

2008-07-15T18:28:00.000-07:00

Today's workout was a nice break on my hands. Yes, it still required me to USE my hands but it wasn't ripping away any more on my already "ripped" hands.

WOD
4 Rounds
12 DB Cleans - 20lb.
15 Renegade Rows
21 Box jumps - 20 in.
16:16

Woo hoo. That was a sweaty one! And this was after a 3 hour dentist appointment this morning that left me with a terrible headache. Not sure if the headache was from actual work that was done on my teeth or the fact that my dentist said I'm going to need a lot of work done on my teeth. yikes. Yeah, I'm going to be visiting the dentist a lot in the next few months. Not looking forward to it much.

Getting better at least

2008-07-14T19:53:00.000-07:00

Today we did Cindy. I've done this twice now. The last 2 times doing this workout, I was still using the bands for my pullups. This time I did the pullups with no band. It felt pretty good. My weak spot is definetly the pushups. I'm interested in figuring out what I need to do to develop those better....and faster. I was getting prety frustrated that I was going so slow with the pushups and only got 11 rounds. But I do feel good about the pullups.

Cindy
As many rounds in 20 min.
5 Pullups
10 Pushups
15 Squats
11 Rounds

Better than I thought

2008-07-11T19:30:00.000-07:00

Our workout today was similar to the one at the games, although different. I'd love to try the workouts they did at the games except I know I probably can't do do chest to the bar pullups yet. But this one was fun. For once, I didn't do burpees on my knees!

WOD

5 Rounds

10 Deadlifts - 60 kg

15 burpees

13:22

Felt good. I'm so excited to be doing full pushups now. And full burpees. Finally some improvement on my technique!!!

Raw

2008-07-10T22:05:00.000-07:00

Thursdays WOD

3 rounds

25 wallballs

25 pushups

25 pullups

250 jump rope

24:30

Yup, ripped the hands on this one. It's good to be back!

I went to a Raw Foods party this evening with a friend of mine. She's been bugging me to go with her for months. It's once a month, second Thursday of the month. The woman that hosts it is Cherie Calbom, she's a nutritionist. She's written like 5 or 6 books on juicing, eating raw, and detoxing. It was just awesome. Everyone brought a raw food dish. Cherie made raw tostadas and they were DELICIOUS! I got her recipe for how to make corn chips raw. They were so good. can't wait to try them out at home. And my friend brought a raw carrot cake. Carrot cake has always been my favorite!!! And her recipe was fabulous. It had pineapple and nuts and coconut in it. It even had a raw icing. SOOOO delicious. My eyes were opened to a few new things for sure. I would never go totally raw as I love and believe in eating meat. I need too much protein to make it on raw foods alone. But I already eat a lot of fruits and veggies. I am going to test out some new recipes that are raw and see how it goes. It's kinda just a matter of how you put things together in a dish. You aren't cooking any of the veggies so it's a bit different.

Catching up...

2008-07-10T11:03:00.001-07:00

Ok did a few workouts that I need to post.

Monday

Jackie

1000m row

50 thrusters

30 pullups

13:21

This went ok. Haven't worked out in a few weeks so I knew it would be tough. Actually I was pleasantly surprised how well it went. Only difficulty was by lungs were burning. I need to string together the thrusters next time, which I think will be easier when my lungs aren't burning. I did the pullups in sets of 5 which went well. Each time I had my head well above the bar. Looks like I didn't lose any strength while I was gone. So I ended up taking a lot of breaks therefore I didn't even worry about beating my old time, which was only 10 seconds slower than this. Next time I do Jackie, I know I can do it in 10 min. It just can't be my first workout after a few weeks break.

Tuesday

Max pushups - 4 This was after I already did 15 in my warmup. And I did real pushups, not on my knees. YAHOO!

400m Run - 1:39

THEN.....

5 rounds

400m run

30 swings - 16kg

30 box jumps - 20 in.

32:22

Yeah that sucked. And I'm still sore 2 days later. I'm not sure how I finished it. I don't remember much after round 3. It feels good to be working out again. I never realized until I stopped working out for a bit how much it affected my mental and emotional state. I feel so much happier when I am working out everyday.

Wednesday

Been trying to get out and do some mountain biking. Hasn't happened yet. But we did get out on our bikes yesterday for 2 laps around Greenlake in the 80 degree weather. It was so nice. My legs were burning the whole time. It hurt so good.

Goal in the next week - Get out to a real trail for a ride!

Happy 4th

2008-07-04T09:58:00.001-07:00

I've taken a short break from posting, partly because I haven't worked out much in the last few weeks. I'll be resuming my workouts soon and also my blog. Stay tuned for more action.

Have a happy and safe 4th everyone. And good luck to all at the Crossfit Games this weekend. My goal is to compete in the games within the next 5 years. The timing will really depend on when I have a baby of course. =)

Cheers!

Hotel Crossfit Cali Day 2

2008-06-13T16:04:00.000-07:00

went to the hotel gym today to do my workout in there this time, even though they don't have any dumbells, they do have a treadmill.

Hotel CF WOD #2
50 box jumps
50 squats
30 situps
400m run
50 squats
30 situps
800m run
50 squats
30 situps
400m run
50 box jumps

27:32

This workout was much better than earlier in the week. I'm feeling back to normal. I felt I could push myself harder in the workout and had the energy to do it. Been eating clean so far since I've been in Cali and I plan on keeping it up. I'm probably feeling a bit more energized also because it's sunny here and I've been able to get out and enjoy it. That always does a supercharge to my engines!!!

Hotel Crossfit

2008-06-12T17:53:00.000-07:00

I haven't posted here in a while...mostly because I haven't worked out in a while. Here is my WOD from June 3rd.

3 Rounds:
500m Row
25 Burpees
25 Box Jumps
~3min Rest
Rebecca: 5:07, 5:13, 5:27

Then I went out of town to LA to pickup our new car. yeah we got a sweet deal at an auto auction on an 05 Audi Allroad 4.2. We have an 02 Allroad right now. This is a sweet car. I just love driving a V8. WOO HOO. It was a fun but quick trip. I didn't workout for a few days. (and ate kinda bad.) Got back on Monday, went to the workout Tuesday night. and it was bad. First time ever I haven't finished a workout. It wasn't that the workout was rough or hard. I think it was my bad eating. After one round, my body was screaming at me and I felt I might violently puke my guts out. I stopped and sat down so I didn't. But the urge was there for about 10 minutes. Heather said I could try to keep going but would listen to my body. I did and it said to stop. It was the weirdest thing ever. I still felt crappy the whole rest of the evening too.

Well then we were headed out of town for another trip to Cali, this time for 13 days. Sweet news is that we just got to San Francisco today and I got to lay in the sun for about an hour. Priceless! I'm planning on working out tonight. This hotel doesn't have much in the way of a gym. It use to have free weights but I checked it out and they've replaced it with a huge machine that takes up way too much space. It looks fancy but there's no way I'm using it. so looks like my workout will consist of exercises that don't require any equipment. I'll have to make do until Monday when we get to San diego. The resort we'll be at there has a sweet fitness facility complete with free weights, medicine balls and a pullup bar. Yahoo! doubt they have any chalk though.

WOD Hotel California
10 Rounds:
10 Burpees
10 Situps
10 Jumping Squats
10 Situps
19:42

Not quite the works

2008-05-31T10:36:00.000-07:00

I think Craig went too easy on us today. He knows it too.

WOD
21-15-9
Bench jumps
Single arm snatch (25lb)
Goblet squat (24kg)

Time was 11 something
After last night, this workout was nice and light. And it was nice at Gasworks. Beautiful view although the sun was still struggling to make it out.

Date night

2008-05-30T21:13:00.000-07:00

Friday nights are usually my date night with my husband. Well he is out of town this weekend. Guess I'll go beat myself up at Crossfit instead.....that's a nice way to spend your friday evening. HA!

WOD:
1000m Row
35 Wall Ball Shots
21 Knees to Elbows
750m Row
30 Wall Ball Shots
18 Knees to Elbows
500m Row
25 Wall Ball Shots
15 Knees to Elbows
250m Row
20 Wall Ball Shots
12 Knees to Elbows

39:51

Ouch!

Back on track

2008-05-29T22:32:00.000-07:00

Back Squat
5-5-5-5-5
55kg

Haven't done this in a while. Last time I was up to 60kg but since it's been a couple of months, I dropped to 55kg. I'll get back up to 60kg soon and hopefully go past it. I've been in the 50-60kg range for a long time.

More running?

2008-05-27T22:30:00.000-07:00

Back at Crossfit Seattle tonight....
7pm

3 Rounds:
400m Run
15 Hang Cleans
15 Burpees
15:53

This wasn't that bad. Could have done more rounds...

First official 5k

2008-05-26T08:52:00.000-07:00

WOO HOO! I ran my first official 5k this morning. I have gone running many times but never timed myself before. I mapped out a 5k route on mapmyrun.com and then timed it today. I had no idea what the time would be. I stopped running 3 times for just a few second. Had bad cramps in my side. Probably due to the fact I wasn't breathing very well. So about halfway through I started focusing on taking deeper breaths and the cramps stopped.

Run 5k
30:30

I know I can get this to be a faster time. It wasn't even body fatigue that I was slow. I think I'm just not used to the technique of running. It doesn't seem very familiar to me, if that makes any sense. My plan to get this time lower is run this route once a week. We'll see how that works.

Rest Day

2008-05-25T09:16:00.000-07:00

I'm pretty proud of myself this week. Did 5 Crossfit workouts in a row, Mon-Fri. Taking Saturday and Sunday off. Hopefully there will be a Refugee CF workout scheduled for sometime Monday although it's Memorial Day.

I've watched a lot of videos and read a lot of posts on the Crossfit website lately. People are ramping up for the games in July. It's really exciting. I'm not going this year but it would be a lot of fun to go compete. I want to train to be as good as someone like Jolie Gentry. She is bad ass.
So what do I have to do to get there? Not sure. Keep training I know. Train harder. I'll ask my coach. First things first, we need a dang gym to train in but that's coming, July 1st!!

I'm going to think of some goals to set in my training. First of all, I'd like to know what the heck is wrong with my shoulders so I can get my pullups perfected. Oh and there are the dreaded pushups. I don't dread them because they are hard, something doesn't feel right in the shoulders when I do them. We'll see what Dr. Diroche has to say next Wednesday about that.
I'd like to get my total up. Deadlifts seem to be a strength of mine but I definetly need to get my Press and Back Squat stronger.
Saving the worst for last, running. I don't have anything to say about that other than I need help!!

Birthday Workout

2008-05-23T10:42:00.000-07:00

Tomorrow is Leanne's 38th birthday so we did a little birthday workout at Jenn's house.

Row 30 calories
38 Box jumps
38 Push press
38 Wall balls
38 Situps
38 Pushups
38 Sumo Deadlift High Pull
38 Squats

15:49

Happy Birthday Leanne!!!

Finally...barbells

2008-05-22T22:13:00.000-07:00

It's so nice to have barbells to workout with!

Crossfit Seattle

Deadlifts
3-3-3-3-3-3-3

75kg-76kg-77kg-78kg-79kg-80kg-81kg (PR)

Last time I did these was in February and my PR was 72kg. These felt good. Lower back felt strong the whole time. Had a little problem with hitching at the beginning. Applied more focus while I was lifting and I was able to correct it. Oh and it wasn't until 78kg that I remembered to take a big breath before lifting. That helped a lot.

Watch the palms

2008-05-21T12:16:00.000-07:00

I'm always a little nervous working out the day after I rip all my callouses. Well, that was today. I went to workout anyway despite having miserably painful palms. And it turned out to be not so bad.

WOD
As Many Rounds in 20 min.
5 L Arm Turkish Getups (20lb)
5 R Arm Turkish Getups (20lb)
15 Wall balls (12lb)
5 Rounds

I made it through the workout but still can't do any around the house. What the heck will I do today?? Cooking is ok. And I suppose I'll work on finishing a book I'm reading.

Halfway sunny, mostly windy

2008-05-20T16:09:00.000-07:00

Ok so the sun came out at Greenlake today and I got so excited I went out for a bike ride. It was so windy I felt like I was pedaling and not going anywhere. Guess I got a little extra workout on my legs with the extra resistance.

6 mile bike ride
25 min. or so

Crossfit Seattle with Craig
5 Rounds
300m Row
12 Pullups
12 Push Press
Not sure on the time - will post later

So my pullups sucked. I kept hearing, "CHIN ABOVE THE BAR!" What the heck? I totally feel like I do get my chin above the bar. On the last round, Heather says, "Just finish. Then we have an experiment with you." Great, who knows what that will be. After finishing, she tells me to do a pullup with a reverse grip, palms facing me. She said I'm losing 3-4 inches on my pullups because my shoulders and arms aren't finishing their motions. This is my paraphrase. It could possibly be a strength issue, but if I can do pullups with a reverse grip then it's not strength. So I got up there, not too excited because my palms were already ripped and bloody. Did a reverse grip pullup and it was SO easy. My whole head was above the bar, no problem. My next question was, Ok so why do I have this problem? Craig says it could be an injury or it could be a small muscle group that needs specific strengthening. To sum up, I'm going to see a PT doc that can help out determining what the core issue may be. Then we can go from there. Too bad I can't just do pullups with a reverse grip. =(

With the girls

2008-05-19T11:20:00.000-07:00

This was a fun workout with the girls at Jenn's house.

WOD
50 squats
400m run
21 Swings - 16kg
12 Thrusters - 25lb
800m run
12 Thrusters
21 Swings
400m run
50 squats
Time - 13 something...forgot to write it down

Rest Day

2008-05-17T08:01:00.001-07:00

I've worked out hard this week. 5 days in a row. Taking today off to rest and tomorrow probably too. I will probably go on a long walk today and maybe bike ride tomorrow since it's so nice outside.

Enjoy the weekend everybody!!

Sun and Fun

2008-05-16T16:30:00.001-07:00

It's beautiful outside...sunny and 80 degrees. Got out for a bike ride this morning. Did 2 laps around Greenlake - 24 min. Will post my WOD later.

WOD
6 Rounds:
200m Run
15 Suitcase Deadlifts
15 Bleacher Jumps
19:53

Back to house from the track - 1.5 mile run.

Solo

2008-05-15T20:20:00.000-07:00

I was very excited we were working out at the lake today because it was gorgeous and warm outside. I ran the 1.5 miles to the meeting spot. it felt great, the wind was blowing across the lake. I couldn't have asked for a more perfect day. I was a lil bummed when I saw no one else show up, but then realized I got 2 trainers all to myself. =) And I got some great coaching today.

WOD
5 Rounds:
24 Sumo Deadlift Highpull (20kg)
16 Single Arm Hang Power Snatch (8 per arm) 25#
8 Knees To Elbows
20:59

I loved this workout. It felt good, even though I am so sore already. Oh well. I was surprised my hands ripped though. I think it was those stupid rings I did the knees to elbows on. They were funky. Looking forward to working out tomorrow again at the lake with the crew. And also looking forward to a bath tonight with sea salts for my sore muscles! Woot.

Paparazzi

2008-05-14T21:10:00.000-07:00

I had my own paparazzi today during my workout. My husband came with me to take some pics of me working out. Here are a few...and my workout.

"Zak Attack"
35 DBall Slams
35 Situps
35 Thrusters
400m run
35 box jumps
35 Wall Balls
35 pushups
400m run
17:34

It felt good. I was a little distracted by the flash going off every 10 seconds. But that was kinda fun too. He had also never seen my pullups. =)

Just Don't Slip

2008-05-13T19:38:00.000-07:00

this workout was interesting....my first garage workout.

As many rounds in 20 min.
100m Sprint (on wet crooked pavement)
10 Thrusters (25 lb dumbbells)
10 Renegade Rows (25 lb dumbbells)

I did 8 rounds...held back a lot because the garage and pavement were so slippery. Didn't want to create an unnecessary injury. And the dumbbells were heavy doing thrusters after the cleans from yesterday. Oh well, that is Crossfit and I love it.

Crossfit Inaugeral Workout Day One

2008-05-12T22:15:00.000-07:00

Long story short....My trainer is no longer working at the gym I've been going to since September 1st. He's opening his own facility July 1st. So many of us are Crossfit orphans and were sad at the possibility of having no where to train until then. However, yesterday was our inaugeral workout at Greenlake. I got there and in the back of the SUV was a load of kettlebells and dumbbells they had just bought. It was sweet.

Inaugeral Workout Day One - Greenlake
21-18-15-12-9-6-3 25lb Dumbbell Cleans
12-12-12-12-12-12-12 16 kg Kettlebell Swings

The cleans wiped me out pretty fast so this took me a while. I didn't have anything to write my time down on...but it was 18 mins. or so.

Another cool thing about this was we met over at the stadium stairs. Well I live on the East side of Greenlake and the stadium is on the West side. I mapped it out and it's about 1.5 miles from my house to where we met. I got a good run in on the way there AND the way back. If we keep meeting there, I'll be adding a lot of running to my workouts and this is actually great. I hate running as of now but I think I just need more practice at it. After the workout, I actually was able to run all the way home. Was a lil tired but not bad.

Pushing through

2008-05-06T22:05:00.000-07:00

Been feeling sick the last few days. I was surprised how well I did on the metcon workout last night. However, strength day was hard today...just wasn't feeling it.

Overhead Squats demo

5 sets of max reps - 35kg

9-7-4-7-8 = 35

Total kg - 1225 Total pounds - 2695

The goal of this is to be able to do 5 sets of max rep BODYWEIGHT overhead squats. Kinda feel that is a long way off for me, but I'll train for it. I only did 35kg this time and bodyweight for me would be 65kg. Yikes. These are definetly a weakness....for now. =)

Training for something

2008-05-05T22:02:00.000-07:00

I'm pretty sure Craig came up with this workout because of conversations in the gym lately about doing "Murph". Murph is a crazy workout...1 mile run, 100 Pullups, 200 Pushups, 300 squats, 1 mile run. The conversation was, "When are we going to do Murph?" The answer was something like, "We don't do many long runs, so we'll start training for that by doing some longer runs." Not very exciting if you ask me, I hate running. At least it was sunny out!

Monday Workout....
1200m Run
30 Burpees
30 Swings
800m Run
20 Burpees
20 Swings
400m Run
10 Burpees
10 Swings

Time - 25:13

It actually didn't feel that terrible. I thought it would be worse. Add to the hard workout that I've been sick for 4 days and I was a little nervous about just finishing. It felt more like 40 min. but I did it!

Mayday

2008-05-01T19:38:00.000-07:00

Not my favorite exercise for strength day...the overhead press. But I know I need to work more on my weak areas, and this one tops the list.

Overhead Press
1-1-1-1-1-1-1
25kg-26kg-27kg-28kg-29kg-30kg-31kg (miss)
New PR - 30kg

Rest Day

2008-04-30T10:03:00.000-07:00

Read this on the Crossfit Forums. The guy that wrote it said we could use it to post other places. It's titled, "The Smaller Lessons of Crossfit".

1. CrossFit is very, very hard. Unlike most things, it does not get easier and may actually get harder. This is a daunting prospect.

2. You can learn to CrossFit extremely well on your own with the internet as a resource. However, it will add 6-12 months to your learning curve and 1-2 injuries along the way.

3. You can work out on your own, but working out with others is almost always far better.

4. The impressive feat is not digging deep and pushing through pain at the end of the workout. Anyone can do that. The impressive feat is hauling *** as you reach the middle -- right after you realize what's ahead of you and how much you already hurt.

5. The impressive feat is not going balls-to-the-wall in a single workout. It's doing it the next day. And the next. And the next. Forever.

6. The hardest part of training is consistency. It is also the most important. You can do nearly anything if you show up every day.

7. Everyone needs to rest. Your body is not a machine. (Look at how many people take a week off and set six PRs when they return.) Your mind is not a computer. (As Garrett Smith likes to point out, continual stress is not actually healthy.) "Burnout" is physical, mental, emotional, logistical, and a little bit like combining ennui with despair. When you no longer want to work out, rest.

8. If your breaks start cropping up constantly, either take a longer one (or a different training focus for a while) or just slap yourself and stop slacking.

9. The fewer mundane obstacles to working out, the easier it is to be consistent. If there are two gyms in your area and one is a little better but farther, go to the nearer one.

10. Try music and see if it helps. Try planning out your workouts (picking a time to shoot for and breaking down how you'll get there) and see if it helps. Try the supplements and see if they help.

11. For 90% of us, diet is crucial to good progress. For the other 10%, diet is crucial to reaching elite levels.

12. Keep your nails trimmed short but long enough to comfortably cover your fingers and toes. Too long will get broken; too short will cause bleeding when, say, you use a hook grip. File your callouses every time you shower.

13. Chalk is better than gloves except to cover a wound, which tape does better than either except for holes in the web of your thumb.

14. You don't need as much chalk as you think. You keep rechalking because you're a spaz and the bar is scaring you.

15. The workout will last only a little while and you will feel happy again within a few minutes afterward. This is the only positive thought you can have while you work, but it is the important one.

16. The fear leading up to your workout can last many times longer than the workout. Find a way to manage this or CrossFit will begin to dominate your life.

17. Do not let CrossFit dominate your life unless you are a coach or trying to be the first sponsored pro CrossFitter.

18. The paradox of CrossFit is that it is an isolated system that attempts to make you better at everything else. If you never leave that system, you will forget the point. Regularly "step outside" and play a game of basketball, drop in on a step aerobics class, climb a mountain, or arm wrestle everyone in the bar. Sometimes you need to be reminded that you're extremely fit compared to everyone who's not a dedicated athlete, and that the gallons of sweat you've exuded have accomplished something significant. Call it ego or anything. The best CrossFitters may not need this, but they get the ego boost of beating the rest of the CrossFitters anyway.

19. Regularly learn and play new sports.

20. By the time you are an advanced novice, you will begin to learn your strengths. By the time you are intermediate, you will know most of your weaknesses. Addressing your weaknesses is the only way you will become advanced.

21. Logging your workouts is a little silly at the very beginning, but the sooner you start, the more data you'll have later.

22. You can push harder than that.

23. If your Olympic lifts are more or less correct, but still limited by form, the problem is probably the bar path.

24. Buy Starting Strength right now. You're doing it wrong.

25. Half of the reason your workouts suck is because you're not strong enough. Get stronger and your "metcon" problems will diminish.

26. Strength develops fast at first then slows at the intermediate level. It takes a long time to lose.

27. Metcon develops quite fast, as long as the strength exists to express it.

28. Technique can take a long time to develop or not very long, depending on many variables.

29. That place you're usually sore is where you're weak.

30. Your grip may or may not limit you right now, but at some point it will if you're not proactive about developing it.

31. When comparing yourself to other CrossFitters, understand that some of them are lifelong athletes and some of them did nothing before this. The difference in terms of progress between these groups is massive.

32. Muscular endurance is always a factor.

33. Very few things improve without focused effort on them.

34. Extremely intense and consistent effort on WoDs is a fast jetstream to improvement.

35. A lot of stuff on this forum is useless, but there is at least one person who knows anything you want to know. Search first, then ask, read all of the responses, pay attention to the ones that make sense and match what you already know, and ignore the ridiculous ones. In this way you can learn nearly anything.

36. Spend time with other websites, forums, and resources to understand the non-CrossFit perspective.

37. You're not fully extending at the hips when you Olympic lift, and you're bending your arms too soon.

38. Everyone has cheat meals. Find out if you do better with small cheating or big cheating. The advantage of big cheating is that you feel like crap afterwards and the food looks gross again, which will help to remind that it's not so great after all. If you cheat small, this is not an excuse to cheat often; that's not cheating, that's just a mediocre diet.

39. Seek out new foods and new ways to cook them, or you will lose your mind with monotony. Everything you walk by in the produce section should be something you'll eat.

40. Canned salmon or tuna is a good emergency protein source when you're in a hurry or haven't shopped. Some cans of salmon are exactly five blocks.

41. Determine how much of your carb intake you can get through low-density vegetables without exploding or going insane. Get the rest with fruit and don't worry about it.

42. Expensive extra virgin olive oil is a waste if you're just stir-frying with it.

43. You can stir-fry anything but "anything" will usually be mediocre.

44. Salt improves everything and is almost always necessary.

45. Looking into a mirror with your own eyes is a very unreliable method of judging body fat and muscle mass.

46. You're not supposed to have a chronic pain. You're doing something wrong or you have an injury. Deal with it.

47. Running and swimming are very hard, very specific in terms of metabolic and muscular development, very technique-dependent, and you need to work on them more.

48. If you're on this forum, you are probably spending too much of your time and attention in the zone of CrossFit. If you do this in the long term, this essentially means you are dedicating yourself to training for a non-existent life.

49. There is nothing like gymnastics rings, a Concept2 rower, a jump rope, or a medicine ball. When you sub for these, you're doing a different workout.

50. Everybody is different.

Whoh

2008-04-29T22:05:00.000-07:00

I had a feeling we would be doing Thrusters tonight for Strength day. And I was right. I wasn't looking forward to them at all since we did 50 thrusters already yesterday. and I just don't feel that comfortable with them still.

Thrusters
1-1-1-1-1-1-1
35-37.5-40-42.5-45-47.5 miss-47.5 miss

Thruster Demo

I finished up with only getting to 45kg. And since this is my first time doing this heavy thrusters, it's a PR. =) It's kinda funny when you first start Crossfit, every time you do a workout, it's a PR. Those days will continue for a while, but not long.

I'm very excited to report that during the month of April I worked out a total of 19 days with 11 days off. My goal was to work out 5 times a week every week. Didn't quite make that but it was close. I also keep a workout calendar on my frig that I write all my workouts on...mainly for inspiration to keep going. I scanned it in last night. Kinda cool.

First time

2008-04-28T22:00:00.000-07:00

It's my first post on my first blog. Woohoo right? I thought this would be interesting to write all my workouts down for other people to read. Why do people even care? I've been keeping track of all my Crossfit workouts since I started but I won't post all of them on here. As I do daily workouts, those will be posted and of course my PR's.

"Jackie" (first time)
1000m Row
50 Thrusters
30 Pullups
13:10

I thought the row would be harder but I got done pretty fast. Thrusters were pretty easy and I should have taken more advantage of that knowing I would be slower at the pullups. I got my first 5 pullups strung together. After that, it was ones and twos. Frustrating because I feel like it should not be so hard. =(
I can hear my mom's voice in my head, "practice, practice, practice". Yeah yeah....
Next time I should be able to be faster on pullups and get the time down in the 10 min. range somewhere.