sled push

sled push

Tuesday, December 6, 2011

December 6, 2011

Short and Sweet tonight.
Here are yesterday's and today's WOD's

Monday's WOD
4 Rounds of
200 meter run with 25lb plate
25 squats
rest 1 minute
Time: 9:08

I was pretty happy with my time on this one. I was doing really well with the running until the last round. The last round was NOT fun.

Tuesday's WOD
5-5-5-5-5 Clean and Press NOT Push Press! (33lbs,53lbs,58lbs,63lbs,73lbs-failed on the 5th rep @ 73lbs)
Happy with this one. Presses are not my best and it throws you off a bit to clean something so light and then not use your legs and do a push press. My one rep max of a press is only 80lbs, so getting 4 reps at 73lbs made me happy.

"Kettlebells Swings"
AMRAP 8 minutes
Do as many kettlebell swings as you can in 8 minutes (35lbs). When you put the kettlebell down, do 5 box jumps. Score is total number of kettlebell swings.
I did the first 80 unbroken which was my goal. Probably should have kept going, because after that, I couldn't do more than 25 at a time.
Score: 162

Breakfast: Oatmeal with Raisins
Post WOD: Progenex
Lunch: Grilled chicken salad with blue cheese dressing, unsweet tea
Snack: larabar
Dinner: Meatloaf, spinach and yellow squash

Breakfast: Oatmeal with Raisins
Post WOD: Progenex
Snack: Gingerspice latte from Starbucks (couldn't resist! yummy!)
Lunch: Chicken Caesar Salad
Snack: Cranberries, walnuts and cashews
Dinner: Spaghetti Squash with meat sauce
Snack: Left over chicken

Sunday, December 4, 2011

December 4, 2011

The 2012 Garage Games are just around the corner and I am getting ready to up my game. I am about done with the strength bias I have been using for the past 3 months. I am going to ask my coach to come up with a specific training program for me so that I will be ready on February 12. I am almost positive that I will be competing in the Individual Competition on Saturday and the Teams Competition on Sunday. I am so excited. I haven't done a competition since April and I have missed it.

So, playing catch up again, but here are Thursday and Friday's WODs

AMRAP 8 minutes (75lbs):
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
If the bar rest on the ground, you have to do 3 burpees
Score: 25+6 burpees (hard to keep up with your rounds)

Worked on my Snatch Drills (light weight, this is about technique)
5 Muscle Snatch
5 Snatch Balance
5 Squat Snatch

Strength WOD (percentages are based on 1 Rep Max)
Front Squat-60%x5(90lbs), 70%x4(105lbs), 80%x4x4(120lbs)
Power Snatch-60%x5(53lbs), 65%x4(58lbs), 75%x4(68lbs), 85%x4x2(78lbs)
Split Jerk (from Rack), 60%x5(80lbs), 70%x5(95lbs), 85%x5x3(115lbs) on the first 2 sets at 115lbs I failed on the 4th and 5th rep, on the last set I failed on the 5th rep

Wednesday, November 30, 2011

If you're not having fun, what's the point?

Over the past few days I have been so sad by the amount of people I know who have lost loved ones this Thanksgiving holiday. Some of those lost were children and all of them were unexpected.

Thanksgiving for me, has been one of mixed emotions. At least it has for the past 19 years. That's because 19 years ago, I lost my cousin in a tragic dirt bike accident. It was Thanksgiving Day and he was only 11 years old. I was devastated. He was here and then, just like that, gone.

These past few days have been a huge reminder to me that tomorrow is not promised to us. What we are promised is this moment.

How are you spending that moment? How am I spending that moment?

I have talked about how CrossFit has helped me get through some pretty tough emotional times. CrossFit is a huge stress reliever and the best therapist I have found. I also realized that the best thing for me to do for my health was to forgive those that hurt me, love the ones that mattered, forget about the past, Let Go and Let God, and cherish the moment I am in. This also goes for CrossFit, too. I mean, if I didn't enjoy it, I wouldn't do it. The day it starts becoming something I dread is the day I stop. CrossFit should be fun, at least that's the way I see it. Now that doesn't mean that it will be easy, if it is, you probably need to up your game or find another box.

So what is CrossFit to me other than what I have already mentioned?

It has become my adult playground. It is where I go to have fun. A place where I laugh everyday. I love the people at my box. I LOVE coaching. I love lying on the floor at the end of a WOD knowing I gave it my all. I love getting stronger. I love that I can do things that I never dreamed of. But most of all, I love it because I just do. How's that for an answer?

Life is way too short to spend it doing something you hate. I know that we don't always have a choice about what goes on in our lives, but there is one thing that we do have a choice in. How we respond to our circumstances. We can let things defeat us or make us stronger. I decided 2 years ago that I would not be defeated.

Embrace the moment and have fun.

Here are the WOD's from yesterday and today


Worked on Handstand Walks
Worked on muscle snatches. This will help me with my turnover and help me catch the bar overhead instead of trying to chase it out in front.
Also worked on clean and jerks and squat snatches.
These were not heavy lifts. This was all about technique.

Cleans (85lbs)

Ring Dips
as Rxd 8:29 PR!!
Last time I did this was back in August and I had to scale half of the ring dips and my time was 10:01. So happy with my score today!

CrossFit Total
1 Rep Max Backsquat - 180lb (squatting to ball, this was a 5lb pr)
1 Rep Max Shoulder Press- 80lbs
1 Rep Max Deadlift - 225lb yep, still stuck here. :-/

Total- 485

Breakfast--Oatmeal with Raisins
Post WOD-Progenex Recovery
Lunch-Left over Zucchini Casserole

Dinner-Grilled chicken, grapes, oranges and strawberries

Breakfast-Oatmeal with Raisins
Post WOD-Progenex Recovery
Lunch- Ribs, cabbage and creamed spinache
Dinner-Fried Chicken (Skin removed), Yellow Squash, 2 potato wedges

Monday, November 28, 2011

November 28, 2011

Yes, it has been almost two weeks since my last blog. I will not make excuses. It is what is it is. My husband will be home for good on the 10th and I think that is going to make ALL the difference in the world for my daily life and training. This is the Longest 4 Weeks EVER!!! (He was told this would only be a 4 week job and it is going on month 3.)
Lot's of good things have happened as far as my training goes, and still so much to work on.
I haven't attempted another Muscle-Up since I finally got my first one, and I'm okay with that... for now. I was so ready to start focusing on my Olympic Lifts and jumped on it right away.
Over the past 2 weeks I have hit PR after PR and I am so excited about that! The 2012 Garage Games begins in only a few months and I want to be ready!
Now it is time to crank it into 3rd gear!
Last week was Thanksgiving and I totally failed on the Paleo Eating, but I have started my next Paleo Challenge that will take me until the 18th. I will be going on a Disney Cruise with my family and I intend to have fun and not stress out about food, which is probably a good thing considering that all the food will most likely be in the shape of Mickey.
I do want to share with you my latest PR. I am so excited. If you have been following my blog, you know that I have recently learned the Snatch Balance at my Olympic Lift Certification with Coach Burgener. This is a very different move from what I am used to. I have a 125lb Overhead Squat, but when I first tried a snatch balance, I just about busted my ass with just a 45lb bar. "Balance" is the key word!!! Anyway, this is my 2nd Snatch Balance at 115lb from this past Saturday. I felt great doing this! I felt like I could go a bit heavier, but after watching the video and seeing how much I was ghost riding it down, I decided to stay here at this weight and work on technique some more. This lift is going to help me get even closer to getting that 95lb squat snatch.

I will tell you that I did PR with an 88lb Power Snatch Saturday, but that's not a squat snatch. I really need to work on really pulling myself lower under the bar.

So here is today's Strength
Front Squat- 3-3-3-3-3 (100lbs, 115lbs, 125lbs, 130lbs, 140lbs) PR by 10lbs!

AMRAP 10 minutes
Buy in-100 Double Unders
15 Wall Balls (14lbs)
10 Wall Ball Situps (14lbs)
5 Renegade Pushups (25lbs)
Score: 3 round + 17 reps
This was all shoulders!! WOW!!!

Breakfast- Oatmeal with raisins (yes, I am trying oatmeal for a few weeks and see how I feel in the morning since I workout first thing in the morning)
PostWOD (Progenex Recovery with More Muscle)
Lunch: Grilled Chicken Unsweet tea
Snack: LaraBar and Vinegar and Salt Almonds (these will be my undoing!)
Dinner: Zucchini Casserole
Desert: Paleo Pumpkin Spice Latte (yummy!!)

Friday, November 18, 2011


YAY!!! I did it! I finally got my very first muscle up!!! I know it is not pretty, but I am soooo happy! The video posted below was on Wednesday right after completing the WOD "Nasty Girls" with 21 scaled muscle ups. My wrist still flips over on this one, but I fought through it and kipped out of it. I had watched a video of Rebecca Voight demoing a Mainsite WOD (Nov 4) last week with Muscle-Ups and her wrist flipped over, too. So, when this happened again to me on Wednesday, I thought I would just try hopping out it like she did and see what happened. It worked!
Do I recommend you doing it this way? No. Jeff Tucker wouldn't like this muscle up, I know. But, from here I can only get better, right?
Now I can move on to the next goal. Hmmmm, maybe walking on my hands?
Okay, here are the WOD's from Wednesday through today.

"Nasty Girls"
3 Rounds
50 Squats
7 Muscle Ups (scaled from knees)
10 Hang Power Cleans (83lbs)
I have to say that after this WOD was over, I was disappointed. I messed up by watching the original "Nasty Girls" video. When I saw Nicole Carrol struggle with the 95lb hang power clean, I thought to myself "I have no business doing that. If she is struggling, there is no way I can do it!"
At the end of the WOD, I realized that I should have gone heavier. AT least 93lbs. Oh well, I guess that means I need to do it again, and wait until I can do the WHOLE thing as Rxd!
After the WOD, was when this video was taken and the Happy Dance was performed. :)

For Time:
In ascending and descending order, alternate between the two movements
Pullups 10,9,8,7,6,5,4,3,2,1 reps
Deadlifts (140lbs) 1,2,3,4,5,6,7,8,9,10 reps
Score: 8:31 - got all my pullups unbroken except for rounds 7 and 6. Deadlifts smoked me!!

Back Squat: work to heavy single (175lbs) then, 90% x 2 (155lbs), 85%x3x5 (145lbs)
Squat Snatch: 60%x5(48lbs), 65%x4(55lbs), 75%x4(63lbs), 85%x4x2(73lbs)
Squat Clean: 75%x4(103lbs), 85%x4x2(113lbs)
Split Jerk from the back:60%x5(75lbs),70%x5(85lbs),85%x5x3(105lbs)

Tuesday, November 15, 2011

Anything Worth Having is Worth Working For

I saw this picture floating around on Facebook today and thought it was perfect for what I wanted to talk about today. But first, I have a confession to make.
I completely bombed this weekend on my diet, BUT my husband was home for the first time in two weeks and it was a great weekend. I am not going to beat myself up for it. I have been doing so well with my diet and I know that it is okay to relax and accept that I am human. Just as long as it isn't an every day thing. And it's not, but it was a few days...
In spite of my paleo slip up, the past two days have been really good days for my WOD's
I hit 2 PR's! Happy Dance!!! But I still have so much to work on! There are so many things I want to improve. I really need to figure out what I want most and hone in on that. With a laundry list of things, it's hard to really get better at ALL of them on the timeline that I want to so I need to choose a few and focus.
I had mentioned the other day that I wanted to have a 260lb Deadlift...and I do! But I started thinking about it and there are other things that I want more.
Here are some of my goals so that you will see what I mean
Muscle up (Everyone knows that!)
95lb Squat Snatch (currently at 73lbs)
130lb Bench Press (currently at 115lb)
135lb Overhead Squat (currently at 125lbs)
130lb Split Jerk from the back
260lb Dead Lift (currently at 225lbs)
150lb Clean and Jerk (currently at 133lbs)
200lb Back Squat (currently at 180lb)
500 meter row in 1:50 minutes
80 sit ups in 2 minutes
butterfly pull ups (just learn how to do them!)
Learn how to walk on my hands
25 pull ups unbroken
etc. etc. etc.
These are no necessarily listed in the order I want to achieve them, just in the order that I have thought of them. And I am sure I will think of more later.
So, I am still tweaking my programming to find the best way to achieve these goals.
I have to admit, my 2-a-days are very difficult with my schedule but I do it when I can. If I can't get in the two 2-a-days twice a week, I try to add another day to my week. I just have to be sure to give myself the rest and recovery necessary as well.
If you are just joining this blog and are wondering about these goals, let me just make it clear. I am not the next Annie Thorisdottir. I am just the average friend next door working hard to make myself a better me, a better mom and a better wife. To be stronger physically as well as mentally.
One of the reasons I write this blog is to encourage other women to just "do your best, try your hardest and never give up!" I know that it can be very intimidating to watch the CrossFit videos and watch these women that are crazy strong and think "I can't do that! There is no way!"
I am here to tell you that you can.
You may not be able to beat Annie Thorisdottir in a clean and jerk, but you can beat yourself. If you start now, the only thing that can happen is that you get stronger.
That doesn't mean it always gets easier, but you will get better!
Remember, if it was easy, everybody would do it!
CrossFit takes work. It takes effort. But think about it. Anything worth having takes work and effort. You are worth it. We are worth it!
If you can't workout in a gym with equipment, please don't let that be an excuse. The beautiful thing about CrossFit is that you can do hundreds of different WOD's with just body weight movements and an inexpensive a jump rope.
I have a friend that works out at home. I have been helping her come up with WOD's that she can do at home with the equipment she has there. She has been doing this for two months and she is now hooked and doing great!
In fact, I just got a text from her saying "My fat is crying!!".
No excuses. Make that decision to get up and do something, do it for you!
Okay, that's my pep talk for the evening. Here are the latest WOD's for those of you who are keeping up and may be doing these at home.

2-2-2-2-2-2-2 (65lbs, 70lbs, 80lbs, 90lbs, 95lbs, 105lbs, 115lbs) 10 lbs PR!!

10 minutes
Each minute and the top of each minute complete
2 Squat Snatches (85-95% of 1 Rep Max)
8 Box Jumps (20")
Rest in the remainder of the minute
This is a training WOD. You have plenty of time to really set up that squat snatch and make it as perfect as possible. Do it!
Score is time you finish the last round
My Score-9:33

Bench Press 1 Rep Max -115lbs! Yay! Another PR! :)

3 Rounds of
40' Overhead Walking Lunge (25lb plate)
21 Hand Release Push ups
21 Wall Balls (14lbs)

Sunday, November 13, 2011

November 13, 2011

Sorry everyone for the delayed post! It's been a crazy, busy week! But here is your inspiration for this beautiful Sunday Morning!
I usually don't blog on the weekends but I know I need to catch up. This will be a short one for those of you who are keeping up with the WOD's.
I love getting your emails telling me your progress as well. You inspire me and drive me to be a better me. Thank you!

For Time:
5 Ball Slams (30lbs)
25 GHD situps
10 Ball Slams
20 GHD situps
15 Ball Slams
15 GHD situps
20 Ball Slams
10 GHD situps
25 Ball Slams
5 GHD situps
I haven't done a lot of GHD work in the past few months and it really showed. I did all the GHD's unbroken but I had a headache the rest of the day. Of course my abs were sore for 4 days. Gotta love it!

4 Rounds
Each round is 4 minutes long
Run 400 meters
9 Push Presses (58lbs)
8 Bar Facing Burpees
Rest in the remaining time of your 4 minutes (the faster you get done with the work, the longer you get to rest)
At minute 17 do max number of Box Jumps. Score is # of box jumps
Score:28 Grrr! Danny beat me by 1! Next time...
Worked on 1 Rep Max Deadlift. I pulled 225lbs, which was my last 1 Rep Max, then jumped up 10lbs. I was worried it was too much and it was. I think my head got in my way again. I got it off the ground, but it didn't come higher than my shins.

Strength Day!
Bench Press- 60%x5 (65lbs), 70%x5(75lbs), 85%x5x3(95lbs)
Hang Power Snatch-60%x5, 65%x4, 75%/4, 85%x4x2
I haven't done a lot of Hang Power Snatches so I didn't have a 1 Rep max to go from. This is what I lifted 48lbsx5, 53lbsx4, 63lbsx4,68lbsx4x2
Hang Power Clean-75%x4 (73lbs),85% (83lbs)x4 95%x4 (93lbs)
Overhead Squat- work to heavy single. I only got 115lbs today. It was just one of those days.
It's not the squatting I struggle with, it's the jerk from the back to get the weight overhead. I put 125lbs on the bar (my current 1 rep max) but knew in my head I wasn't going to jerk it so I reracked it and walked it off. I came back to the bar after a few minutes and tried again and ended up dumping it. Very disappointed but I know somedays are not the days for a PR. What it reminded me is that I really need to work more on jerks from the back of the neck and get my confidence up there. So, I spent about 15 minutes working on just that.
I am going to skip posting my Eating on this Blog, but it will be posted on the next blog.
Today my WOD is a good one!
Paint kitchen for time. 3,2,1...Go!!!

Tuesday, November 8, 2011

Who's the Bully?

I have really been thinking a lot lately of the goals that I have set for myself and what is realistic for me and what is not. I wrote down a few:
1.get a strict muscle up
2. 130 lb Overhead Squat by the end of November
3. 260 lb Dead Lift by December.
That's what we do as Crossfitters. We reach one goal only to then set a new one.
But yesterday it really hit me how much our thoughts need to be stronger as well.
My class had finished the 11.2 Open WOD, 9 Deadlifts, 12 Pushups, 15 Box Jumps. One of the things I had told them that I really wanted them to focus on was making the pushups as perfect as possible. Is this harder? Why yes it is!
After it was over, I looked over and saw one of my athletes (and friend) just sitting there staring at the floor, close to tears. I knew exactly what was happening. She was mentally tearing herself down because she kipped some of her pushups. I walked over to her and told her, "I know what your doing. Stop it! You did great!"
And as I was talking with her, I was suddenly aware that this is exactly what I have been doing to myself for the past two weeks. I think we are all guilty of it from time to time. But when does it become non-productive?
For example, as I was doing the "Helen" WOD last week, during the last 2 rounds I was in my head asking myself "Why are you doing this? This is HARD! You HATE running! No one cares if you PR or not!"
Really? Yes, really.
Now when the WOD is over, I am disappointed. More with the way I felt mentally during the WOD than anything else. I KNEW I would PR, but I lost my confidence halfway through and started beating myself up for it.
Did I PR? Yes.
Could I have done better? Definitely!
For me, when I am in that uncomfortable place where it's not fun, where it hurts and I am ready to be done, my head is my worst enemy. BUT I never quit!
So what that means is that there is a constant battle in my head between giving up and going on.
Will I ever become that Elite Athlete? Honestly, I don't know, but what I do know is that I won't be unless I am able to change the way I think when I am in that moment.
So, what makes someone ELITE?
My opinion, and that is all it is, is actually quite simple but very hard.
The difference between the average me and the Elite athlete is their ability to turn off that other voice. To shut it down!!! To not only push past the pain, but ignore it and conquer it.
There is no way a 135lb women can dead lift 335lbs unless SHE BELIEVES SHE CAN!!!
Are you listening?
Positive self talk can make every difference in your training AND in your life. This is another example of how what we do as CrossFitters spills over into our day and our lives.
What I have discovered is that sometimes the bully we need to be worried about is that bully within ourselves.
So I have made a new goal that takes priority of all the others that I have set.
To strengthen my thoughts. To quiet the bully inside me and release the full potential that I know I am capable of.
I hope that you will, too.

Open WOD 11.2
15 minute AMRAP
9 Deadlifts (100lbs)
12 Hand Release Pushups
15 Box Jumps (20" box)

Score: 8rounds + 5

For Time:
30 pullups
30 KBS (35lbs)
30 Double Unders
30 Overhead Squats (65lbs)
5 minute rest then
2 Rounds of
15 pullups
15 KBS
15 Double Unders
15 Overhead Squats
5 minute rest then
3 Rounds of
10 pullups
10 KBS
10 Double Unders
10 Overhead Squats
Score: 32:00

HOLY COW!!! This was a good one! I really worked hard today on that inner voice. Almost met puckie today too!
So happy with the pullups. After being disappointed with my pullups last week I was determined to PR my unbroken pullups today...and I did! I got 18 unbroken today. :)

After this WOD, all I worked on was one lift
Push Press
5-5-5 (90lbs,100lbs,110lbs) PR on my last set of 5

Breakfast: 2 hard boiled eggs
Post WOD: Progenex
Lunch: Grilled Chicken Salad
Dinner: Zucchini Casserole

Tuesday: left over zucchini casserole
Post WOD: Progenex
Lunch: Yes, more left over zucchini casserole. I love it and made a lot!
Snack: Cinnamon/ Cocoa Almonds and raisins
Dinner: Fried Chicken (Skin removed) cauliflower and mashed potatoes (haven't had these in a long time!)
Dessert: Frozen grapes.

Saturday, November 5, 2011

Today is Closed!

I am playing catch up here and I am disappointed that I have not been consistent with my posts. This was a promise I made to myself and I have found myself slacking. I am starting week 8 with my husband being in Iowa and I am tired! But no more excuses. I am better than this!
Thursday was a pretty busy day. Mark, the owner of Trinity CrossFit went out of town, so I coached 4 classes that day. I was able to get a WOD in there, but not my strength WOD. :( Yesterday, I was stuck at home waiting for Rooms to Go to come make an inspection on my furniture that needs to be replaced. I also had a ton of ads to design, a dirty house and many errands to run, so no WOD yesterday (unless cleaning my house "for time" counts).
As for today, I have declared the day "closed" and plan to stay in my pajamas and do nothing. I think everyone should have at least one "closed" day a week. I know this is not realistic though. I probably get 1 a month and today is it. My boys even let me sleep late. I actually slept until 10:00! I haven't slept til 10:00 since...well, I'm not sure! So even my body is saying "CHILL!".
But to be honest, I don't know if I can stand it. I already feel guilty for not getting to workout yesterday. My plan is to workout tomorrow, but I may end up doing it later on this afternoon. If I go too long without working out, I actually get in a funk. Does that happen to you?
But I am really trying to take it easy today. I'm not tired from working out, just from everything else that has been going on this week. Just being mom to 3 boys is enough to exhaust me sometimes. But I love it and wouldn't change anything except to have my husband home very soon.

Thursday WOD
"Power 13"
650 meter row
13 Power Cleans (65lbs)
13 Pullups
13 KBS (35lbs)
13 Knees to Elbows
13 Deadlifts (65lbs)
650 meter row
Time: 9:07

Once again I am disappointed on my pullups. It was only 13 and I came off the bar after only 4. I blew through the cleans but was wiped out when I got to the pullups. That surprised me, since the weight is pretty light. This WOD is all grip, so the knees to elbows were not fun either!
I need to work on stringing more kipping pullups together. Very disappointed. It seems I've slacked off on many areas in pursuit of achieving my muscle-up. Sometimes stubbornness does not pay off.

Speaking of the muscle-up, I sent a picture of me doing the muscle up with my horrible wrist lock to one of the top gymnastic coaches hoping for some feedback on what I could do. I was just hoping for an email, but he called me and talked with me on the phone about it. He wanted me to send him a video so he could see exactly what was going on. He was super nice and gave me some homework. I think I actually stumped him, though. Leave it to me!
But I am working on his progressions and going by his advise "taking it slow". He saw the video and responded within minutes saying "wrap that wrist!!!"
I am continually amazed, although I shouldn't be by now, of how nice everyone in the CrossFit community is. The fact that he took time out of his day to give advise to someone he hadn't even met, speaks volumes!! I LOVE CROSSFIT!

Breakfast: 2 hard boiled eggs
Post WOD: Progenex
Snack: Salmon and sweet potato casserole
Lunch: Cabbage stir fry
Snack: Larabar
Dinner: Chinese bourbon chicken, egg drop soup, egg roll (not exactly paleo, but I did my best)
I put myself in a bad postition, by eating so late and being so hungry.

Breakfast: 2 fried eggs, 1 apple with almond butter, 2 pieces of canadian bacon
Snack: nuts, seeds and raisins
Lunch: Grilled chicken salad
Snack: Larabar
Dinner: Fried Chicken (skin removed), sweet potato

Wednesday, November 2, 2011

November 3, 2011

Today I took on "Helen"! I was hoping to beat my last pathetic score by at least 2 minutes, but it didn't happen. I did PR though, so I will take that.
I went into this WOD very positive. I have been doing a lot of running lately, so I thought I was ready for that. A few weeks ago, I was able to string together 16 pullups with no problem, so I wasn't worried about the pullups. And Kettlebell swings, while they are not my favorite, I don't have any problems with them.
But put that all together?
"Helen" is a bitch and I hate her!
The first run wasn't bad at all, nor were the KBS, but the pullups? I couldn't do more than 6! I was pissed!
By the third run, I was not in a happy place.
Why did I program this WOD for myself today?
Because, I HATE "HELEN", and when you program for yourself, you have a tendency to program things that you like. Well, at least I catch myself doing this. And this is the reason I go to Coach Mark's morning class Mondays, Tuesdays and Thursdays.
But the rest of the time, it is up to me.
So, overall it was a good workout today, but I still have to take on "Helen" again until I get that time I want (sub 10 minutes)

Workout of the Day
3 Rounds for time
400 meter run
21 KBS (35lbs)
12 pullups
Time: 10:48

Strength WOD
Back Squat (to the ball)- work to heavy single (175lb) then, 90% (155lbs) x 2, 85%(145lbs)x3x5
Snatch Balance-Work to heavy single -65lbs. I don't want to go any heavier until I have this perfect!
Power Clean- okay, I need to make a note here. I have been working on these based on my 1RM of my Squat Clean, which is 138lbs. It only occurred to me today, as I kept failing my lifts, that my power clean is probably only about 130lbs. So, I will post "L" as a lift and "F" as a failed lift
Power Clean-75%(103lbs)x4, 85%(118lbs)x5x3 -what I did was: 118lbs, L,L,F,F,L, 118lbs, L, L,F,F,F, Dropped to 113lbs, L, F,L, L,F
Press-60%(55lbs)x5, 70%(60lbs)x5,85%(70lbs)x5x3-what I did on the last set was 70lbsx4, 70lbsx2, 70lbsx3
Squat Snatch- 65%(53lbs)x5, 75%(58lbs)x4x3

Day 2 of Paleo Challenge
Breakfast: 2 hard boiled eggs
Post WOD: Progenex
Snack: Salmon and Sweet Potato
Lunch: Chicken Salad
Snack: nuts, seeds and raisins
Dinner: Cabbage Stir Fry, dessert-raisins

Tuesday, November 1, 2011

November 1,2011

No, I haven't been kidnapped by vampires, but it sorta feels like it! I have had a great weekend but am feeling the full extent of it!

I took my best friend out Thursday night for her 40th birthday and let's just say that we had a great time and didn't worry about what we were drinking or eating!

I didn't get home Thursday night until 2:30 am, so Friday mornings strength workout was pretty much shot.
I think that could be said for the entire weekend! Saturday, I took my 12 year old to the Auburn game and again, didn't get home until the wee hours of the morning. Sunday, I just tried to catch up on sleep.

Then of course, last night was Halloween and yes, I had chocolate. And I'm not going to lie, I was a bit disappointed. It just wasn't as good as it used to be.

So, let's just say from Thursday night until today, it was about fun and family time.

My husband was able to get home for the weekend and was home for Halloween but with everything going on, I don't feel like I was able to really spend much time with him.

To be honest, tonight I felt like everything just caught up with me. One minute I was okay, the next, I just felt completely overwhelmed! Just like that. "SNAP!"

Flying solo is not fun and with no idea how long this job is going to keep him in Iowa, it makes it very frustrating. But I just have to set my shoulders and carry on. I saw a great post on the facebook page Women of CrossFit = Strong this morning.

"There's something amazing that happens with strong-driven athletes. It's almost like wiping out their memory after pushing themselves to the limits. At that moment of total exhaustion, we feel like we'd never want to endure that feeling again. We finish our workout of the day and by the next day we have forgotten about it and are ready to push ourselves again. Why can't that be said with our everyday life?!?! Ever thought about that? Take what we have learned in our WOD's and use that to help make us better women with every step we take.
Try pushing yourself to the absolute limit, whether it is in CrossFit, business, or any other discipline of your life. Get to the point where it becomes tough...then push through until it's really hard...push a little harder until you feel you can't take it...then push it just a little further. I guarantee you'll go from absolute pain to absolute gratification..."

Well, let's just say, I really needed to hear this today. But single mom'ing it for months is something I don't have to make any harder. I just found out this evening that my oldest son has his first 2 D's ever. Not the end of the world, I know. But as my friends will tell you, this kind of thing puts me over the edge of stress. He has high functioning autism and is mainstreamed into the regular classroom. This is also his first year in high school and I just feel helpless.

But I read that post at just the right moment and it helped remind me that it will get better. I will get through this and there will be ABSOLUTE GRATIFICATION.

What does any of this have to do with CrossFit? Absolutely nothing, except to say that without CrossFit and my peeps, I would be insane by now!

So, back to CrossFit things and onto my WOD's. If you are keeping up with the WOD's I post or are using the Strength bias, I will post what I SHOULD have done Friday.

Hang with me! I am back on track now.

In fact, I have challenged my athletes to join me and take on a 22 day paleo challenge. This will take us to the day before Thanksgiving. NOT Whole 30, just strict Paleo. I invite you to join the challenge with us!

Back Squat- work to heavy single, then 90%x2, 85%x3x5
Squat Snatch-60%x5, 65%x5, 70%x4, 80%x3x5
Front Squat-work to heavy single, then 90%x2, 85%x3x5
Snatch Balance-65%x5,75%x5,85%x5x3
Power Clean-75%x3,85%x3,90%x3x2

Monday WOD
"Drop Dead Fran"
5 Rounds of
1 minute work followed by 1 minute rest
10 Pushups
max Thrusters (65lbs)
Score is total number of Thrusters -56

Tuesday Strength
Romanian Deadlifts...WOW!!!!
5-5-5 65lbs, 95lbs, 115lbs

Tuesday WOD
"12 Monkey's jumping on the bed"
12 Minute AMRAP
12 Box Jumps (20" box)
12 Goblet Squats (35lbs)
12 Situps

Thursday, October 27, 2011

Thursday, October 27

Yesterday was going to be my "rest day" but my friend Ron, came into the gym about an hour before my class started and said, "What are we doing today?"
My legs were completely smoked, but I quickly said "Row!" and challenged him to a 15 minute row (as many meters as possible)
What was I thinking? That man can row and he totally kicked my butt! First he did the Front Squat WOD from Tuesday, then we rowed. He even gave me a head start, making it very apparent that I need to work on my rowing skills!
But for the record, I can still smoke him when it comes to Overhead Squats! :)

Wednesday WOD
AMMAP 15 minutes (As many meters as possible)
Total meters-3189

Thursday WOD
Rope climbs - skill work
2 rope ascents (one 15 foot and one 20 foot) and two, 10 foot rope climbs with arms only. This was a first for me with arms only and I was so happy that I could do it!

Team WOD! (I LOVE team WOD's)
AMRAP 12 minutes
Max calorie row
while one is rowing the other person is doing
2 rounds of
10 dumb bell squat cleans (we used 12lbs)
10 pushups
then switch
our total score was 149 calories and 4 rounds + 10 reps
I started with 20 lbs dumbbells and did 5 and just knew I couldn't keep that up for 12 minutes. 12 lbs was too light though. It was still very hard. MORE LEGS!!!
Tomorrow, I am giving my legs a break!

Breakfast- 2 fried eggs, 2 pieces of bacon, 1 apple with almond butter and dried blueberries
Snack: salmon and sweet potatoes
Lunch: chicken salad
Snack: Lemon Larabar
Dinner: Spaghetti Squash with meat sauce

Breakfast 2 hard boiled eggs
Post WOD: Progenex
Lunch: Grilled Chicken salad with cucumbers, tomatoes and olives and blue cheese dressing
Dinner: pot roast with turnips, carrots and zucchini

Tuesday, October 25, 2011

CrossFit...even on the bad days.

Great day at the gym, although I will admit, I wasn't "feeling" the 2-a-day workout today. I am glad I did it though. Part of my problem is that I have just been emotionally exhausted and sad. My husband has been working out of state for almost 6 weeks and I just miss him terribly.
CrossFit has been my therapy in the past and it is now, as well.
One of the beautiful things that sucked me into CrossFit is that when I walk into the gym, my problems, stress or worries are left at the door. During the time that I am in the gym, when I am in the WOD, my thoughts are focused only on what I am doing.
So when I have a bad day, I still make myself do that WOD because I know that when I leave the gym, I will feel like I have done something to be proud of and that I will be able to take on the day.
Even if it's the worst performance, the fact remains that I still got off the couch. I pushed myself. I tried harder. I sweated. I overcame.

Morning-8:30 am

tempo front squats (down on count of 3 seconds, hold 3 seconds, 0 seconds up!) try these, they are a whole different kind of animal!
5-5-5 (45lbs,95lbs,135lbs)


For Time:
Front Squats (95lbs)
Toes to Bar

Afternoon -1:30
Strength WOD
Percentages are based on 1 rep max
Strict Shoulder Press-1 rep max New PR at 80lbs. I know. This is sad, but this my weakness which is why I worked on it today.
Squat Clean - 60%x3(80lbs), 70%x3(95lbs), 75%x3(105lbs), 80%x3x2(110lbs)
Snatch Balance - getting better at these! 60%x5(40lbs),70%x5(50lbs),85%x5x3(60lbs)
Bench Press - 60%x5(65lbs),70%x5(75lbs),85%x5x3(95lbs)

Breakfast: 2 hardboiled eggs
Post WOD: Progenex
Lunch: Grilled Chicken Salad with Blue Cheese Dressing
Snack: Larabar
Snack: turkey slices with humus
Dinner: Rotisserie Chicken, sweet potato with cinnamon sugar (not alot!)

Monday, October 24, 2011

Sometimes a break is good!

I feel so much better after taking this past week off. My elbows are feeling normal again, and thanks to Mobility WODs, my shoulder feels great, too!
I did jump back on the rings this past Saturday, but only for one try. I got up there, but my wrist immediately flipped over into that dreaded wrist lock. I will not do another attempt anytime soon. I am changing my attack strategy. I will be working this month on chest to bar pulls, russian dips and strengthening my wrist since that seems to be my achilles heel.
Today, it felt great to be back working out. I did much better than I was expecting. Sometimes you just don't know what your first day will be like after a week off, but I was happy!


Deadlift 3-3-3-3-3 (145-160-180-195-205)
AMRAP 12 minutes of
20 Overhead lunges (25lbs plate)
20 Double Unders
20 Situps

Score-6 rounds

Max overhead squats in 1 minute - 27 at 65lbs

Breakfast-2 hard boiled eggs
Post WOD-Progenex
Lunch-baked chicken, cauliflower and broccoli
Snack-3 turkey slices with humus
Dinner- Spaghetti Squash with meat sauce
Dessert-3 fig newtons

Monday, October 17, 2011

Don't Forget to Enjoy the Journey

Wow! What a weekend! I turned 40 yesterday and my husband was just amazing at planning the perfect birthday event for me.
Early Saturday morning, my son Brendan and I headed out to run in the Race for the Cure with our friends Coach Mark and his wife Sharon and their baby granddaughter, Addie. We had a great time! This was Brendan's very first 5K and he ran the entire thing! I was so proud of him that I was almost in tears as we crossed the finish line. I stayed with him the whole time, cheering him on and he finished in 32:41:58. It was great!
Afterwards my husband had me meet him at our box where he had planned a surprise birthday party/WOD for me with my friends and family. See? a perfect day!

But yesterday was THE day. The day I turned 40. The day that I had said would be the day I would achieve that goal. The muscle-up.
Didn't happen.
Last night I was almost in tears. No. I was in tears, but I got control of myself quickly.
I had made this day so big in my head. Why? I think it's because I didn't want to focus on the fact that I was turning 40. My idea was to take this day and make it very positive. Make it a day that I did something that I have never been able to do before.
At one point yesterday I even asked myself, "Do I feel different?"
OR did I just feel disappointed?
I have been thinking about this for the past 2 days.
Honestly, what the heck is my problem?
Why in the world am I letting this one thing bring me down?
I was having a pity party and I was the only guest!
Yes, I wanted yesterday to be a day that I did something that I have never done before, but wait! Don't I do this almost every day?
Let's talk about what I was doing 20 years ago.
I can tell you that when I was 20 years old, I was an art student who was constantly working on art projects, sometimes all hours of the night, and then going straight to class with no sleep. I actually went 3 days without sleep during finals one semester and had a professor tell me that if I showed up in his class that day, he would fail me. I was in bad shape that day.
I also drank often, (College, right?) ate bad food-Hardees everyday for lunch! Gross! And I smoked at least a pack a day. When did I work out? I didn't. If I wasn't in class, I was working (I had 2 jobs) or working on a project or hopefully sleeping some.
Yeah, I could totally kick my 20 year old butt now!
I can tell you that I couldn't deadlift much, couldn't run even a 15 minute mile (smoker!), didn't even know what an "Olympic Lift" was, and pullups? Well, that was just for boys, right?
But I was skinny and that was what counted, right? Never mind that I was always close to exhaustion and malnutrition.
So, let me re-evaluate this.
At the age 40, I am doing things I never would have thought I could do! I haven't smoked in almost 12 years. I eat real food and am in the best shape and best health of my life. I am a mother of 3 amazing boys and the wife to the love of my life! I love ALL of my jobs (mom, CrossFit Coach and Graphic Designer) Life is good! 40 is sounding better and better! :)

My message for the day? Don't get so focused on the things that, in the overall scheme of things, don't really matter.
Yes, it is important to set goals, but don't become so obsessed with the goal, that you forget to enjoy the journey.

Saturday Workout of the Day
Run 5 K, then

Birthday WOD

4 Rounds of
10 Overhead Squats, 65lbs
16 pullups
25 Double Unders (or 71 singles)
Score: 10:47

I will be taking this week off and then I will be back next week to start a new strength cycle.

Wednesday, October 12, 2011

October 12, 2011

Today I went ahead and did my Strength WOD since I have decided I will be taking next week off.

Percentages are based on my 1 rep max
Back Squat-60%-5 reps(110lbs), 70%-4 reps(130lbs), 80%-4 reps x 4(150lbs)
Snatch Balance- Still working on the skill on these. 45lbs-5 reps, 65lbs-4 reps x 3
Squat Snatch- 60%-5 reps(53lbs), 70%-5 reps(63lbs), 85%-5reps x 3 (73lbs) attempted 83lbs 3 times but failed the lift. Lost it in the bottom.

max hang clean in 1 minute at 65lbs-26 reps

37 Days with no sweets!!!!! Yay me!

Breakfast: 2 hard-boiled eggs
Post WOD: Progenex
Lunch: left-over boston butt, asparagus and butternut squash
Snack: apple with almond butter and dried blueberries
Dinner: Left-over chicken, kale and green beans

Tuesday, October 11, 2011

Short and Sweet

Another short and sweet blog. I know this may not be an interesting one, but this is as much for me (maybe more so) as it is for those of you who are following.
Shoulder seems a bit better today, but I decided today that I will be taking next week off. My coach usually has to make me take a week off because I just don't know how to rest, but this time I think my body is saying "back off". I really can't remember the last time I took longer than two days off. So after this weekend (I still have to reach my goal first!) I will be taking it easy for a week.
This is not to say that I won't be doing ANYTHING, just no heavy days, or WODs. I will probably use that time to work on handstands and walking on hands and those kind of skills. (See? I REALLY don't know how to take time off)

Okay, so today I did 9 muscle-up attempts. No more than that because I don't want to be so sore by this weekend that I can't achieve that muscle-up (see? still thinking positive!). Once again, I got through the rings. AND once again, my wrist flip over, causing a "wrist lock" and no way to dip out of it. So frustrating!!! I don't know how to correct this other than to get both of my elbows up at the same time. What I am doing now is a deadhang and then, basically, wiggling my way into the rings, like the video I posted the other day.
I know this isn't the best way to do, but I am so damn close! When I swing, it's almost like I hit a wall. Today I tried both ways and the dead hang-wiggle got me much closer than swinging up into the rings, but I will continue to try both ways.
Someone told me to just keep trying and one day I will just pop up there and I will be like "Oh! THAT'S how you do it!" I am looking forward to that day...this Sunday, right? :)

Today's WOD
AMRAP 10 minutes of
300 meter run
4 hang power cleans (78lbs)
5 Toes to Bar
Score: 4 rounds + run (10:33)
Kipped all the toes to bar. This was a first for me! :))

Breakfast: 2 hard boiled eggs
POST WOD: Progenex
Lunch: Left over chicken, kale with stewed tomatoes and green beans
Snack: larabar
Dinner: Grilled Chicken Salad with Blue Cheese Dressing

Monday, October 10, 2011

Oh my word! I ache all over! I feel like I have just been beaten up! I have been going to a chiropractor for the past month and he has been trying to get my hip back in line (something that has been out of wack apparently for a very long time). Anyway, I am very sore from that. This seems to be normal from what most people have told me, but I am not enjoying this. I had originally gone to him for my shoulder and my elbow. My elbow has a tendon that pops anytime I do anything with dumbbells overhead (rotation in my wrist affects this). My shoulder has a tendency to seize up on me whenever I do back squats. I actually have to come out from under the bar in slow motion because it will cramp up so badly. Did I injure it in CrossFit? No. I felt it pull after I fluffed sheets out while making the bed. Yeah! Go figure.
In addition to this, I am cramping, I have a crick in my neck and last night, while rolling out my shoulder, I actually created another catch in it! Geez!
My husband said to me, "who is turning 40?"
Yeah, well 40 can kiss it! I will NOT age gracefully!
I have a few more visits to the chiropractor and if I am not better by then, then I will move on to something else. Probably go back to my trigger therapy. But that won't fix my clicking elbow. I really hope he can fix that.

Okay, today's WOD was inspired by the Miranda Oldroyd link I posted yesterday. I scaled the muscle ups, but this counted as my MU work yesterday.

Monday WOD
40 Wall Balls (14lbs)
10 Muscle-ups (scaled them to jumping muscle ups)
30 Wall Balls
8 Muscle Ups
20 Wall Balls
6 Muscle Ups
10 Wall Balls
4 Muscle Ups
Time: 10:51

Breakfast: 2 hard boiled eggs
Post WOD: Progenex
Snack: 2 turkey slices with hummus
Lunch: Burboun chicken, boiled cabbage, egg roll (not paleo I know, but not terrible)
Snack: LaraBar
Dinner: Boston Butt, Butternut Squash, Asparagus

Sunday, October 9, 2011

October 9,2011

I hope everyone has had a great weekend. My weekend would have been a little bit better if Auburn had won, but overall it has been good. I decided to take 2 rest days and not do anything this weekend WOD-wise. I only have 1 week left before I reach my deadline for the muscle-up and I want to be able to give it my best. So, this next week will be dedicated to achieving that muscle-up. No excuses. I will do best and whatever the results, I know that will be enough.
I have discovered that spending this much time on the rings taxes out my elbows and shoulders so much that it has affected my lifting. (My Split Jerk was horrible yesterday!) This is why I have backed off a bit from my heavy days. This is a great example of how one way of training can affect another.
Regardless of what happens with my goal on the 16th (I refuse to be negative and can not bring myself to say anything contrary to me achieving my goal), I will be going back to my 2-a-days twice a week and my 2 on, 1 off, 3 on, 1 off training weeks again. Hopefully I can do this as a new member of the muscle-up club.
Honestly, I am ready to put this thing to bed and move on!
As for eating, I guess last night I offically came off the Whole30, yet I have still eaten pretty clean. Still haven't had any sweets and I will maintain that until my birthday next weekend.
I ran into a friend of mine today and she commented on how much trimmer/leaner I looked. :) I didn't lose any weight (2lbs does not count I will gain that back after dinner, LOL!), but I know I didn't have any to lose. I also didn't lose any inches, BUT here is the thing. I can see 4 of my abs now. I have never seen this definition in my stomach before. THIS is now my motivation to continue to eat clean. I have wanted "abs" since I can remember and I finally have some! Woohoo!!!
Now, don't get wrong. I am no Miranda Oldroyd, ha! not even close! But I am still thrilled with my accomplishments.
And the best part is that I seem to have kicked this Sugar Demons BUTT!!! Oh yeah! I can now walk into Walgreens and look at the candy corn and tell it to kiss my ass. I am good!
I do know from past experience that it won't take much to "fall off the wagon", so I will have to stay strong. And THAT'S part of what this blog is for. Keeping me accountable.

Yesterday, I did my strength day. My split jerk was horrible, (not the form, the weight), my arms are just so fatigued. My 1 Rep max is 133lbs and yesterday I couldn't do 95lbs with great form. Granted, it was at the end of the Strength WOD, but it was very evident how fatigued my arms were. Not good.

Front Squat: Go to a heavy single (150lbs), then 90%, 2reps (135lbs), 85%, 3 reps x 3(125lbs)
Snatch Balance: (Still trying to get the feel of this, but MUCH better than last week!!) 33lbs, 45lbs, 65lbs, 75lbs(F), 75lbs(F)
Back Squat: 60%, 5reps(105lbs), 70%,4reps (130lbs), 80%, 4reps x 3 (150lbs)
Split Jerk: should've been 70%,5 reps, 85%,4reps x 3. I had to reduce the weight so my form didn't suffer and did this with 75lbs, 5 reps, 80lbs, 4 reps x 3
Deadlift: 60%, 5 reps (135lbs), 70%, 4 reps (160lbs), 80%, 4 reps x 4 (185lbs)

Breakfast: 2 hard boiled eggs
Post WOD: Progenex
Lunch: Protein Power Plate from Zoe's Kitchen...yum!!!
Snack: Larabar
Dinner: left over pork chop, spinach and butternut squash

Breakfast: 2 fried eggs, 2 pieces of bacon, oranges and pineapples slices
Lunch: Grilled Chicken Salad (I know, I LOVE chicken!!!)
Snack: 2 turkey slices and some grapes
Dinner: left over Baked chicken with Feta cheese, broccoli and sweet potato
Game Snack: I had about 15 tortilla chips with 1/4 cup of rotel cheese dip (maybe not even that much)

Breakfast: Scrambled eggs, 1 apple with almond butter, 2 pieces of bacon and 2 wheat/gluten free biscuits with homemade muscadine jelly. (WOW! So good!)
Lunch: left over Baked chicken with Feta cheese, broccoli and butternut squash
Snack: Grapes, nuts and seeds
Dinner: You guessed it! Chicken! Rotisserie chicken, kale with stewed tomatoes and green beans.
Snack: (girls night!!) 3 glasses of peach wine (almost like a dessert)
(okay, you may be wondering why I have sooo many left overs, I am used to cooking for 5 and when my husband is out town, I keep cooking the same amount. Even though it is boring, it actually makes my life easier because I don't have to cook near as much.)

Thursday, October 6, 2011

October 6, 2011

Very short blog tonight. Yesterday was my rest day. I really am wanting to take it easy this week so today I only did regular workout. Today is also day 31 of the Whole 30. So I am officially done, but I think I will stay away from the sugar as long as I can.
Today's Workout.
Tried a muscle-up again today and again, my wrist flipped over (like a wrist lock). This time I didn't try to fight it. I knew I couldn't dip out with with my wrist in that position. Even so, I still have a bruise from where it was pressed up against the rings. :(

Max power snatches in 1 minute at 73lbs-16 reps

3 Rounds for time
400 meter run
15 SDLHP (63lbs)
20 hand release pushups

Wednesday, Day 30 of Whole30
Breakfast: 2 fried eggs, pineapple, oranges and strawberry slices, 2 pieces of canadian bacon
Snack: Larabar
Lunch: Left over Cabbage Stir fry
Snack: 2 slices of turkey and some nuts, seeds and raisins
Dinner: Chicken (fried, but I took the skin off), butternut squash, greens

Breakfast: 2 hard boiled eggs
Post WOD: Progenex
Lunch: Left over Pork chops, butternut squash and spinache
Snack: Nuts, seeds and raisins
Dinner: Baked chicken (with feta cheese), baked sweet potato, broccoli

Tuesday, October 4, 2011

October 4, 2011

So, I have decided that I will be taking it easy for the rest of the week. As much as I don't want to, I know that I really over did it last week. The cleans I did yesterday (and they were not heavy) just fired up the ache in my arms again. This is very frustrating to me because I have accomplished sooo much this past month. But, it's not going to do me any good to have an injury because I am too stubborn to know when to back off.
I will still be working out this week, but I won't be doing the 2-a-days this week and no ring work. This is the hardest of all because of how close I came to that muscle-up the other night. What I didn't mention in that blog, is that after that attempt, I was laying down on the floor trying to straighten out my arms because they had cramped up so bad, while my husband rolled them out. (I did mention him rolling them out, but not how bad they were cramped up.)
I just KNEW they would be better by today. And they are a little better, but not 100%.. I will be going to the chiropractor tomorrow. Hopefully, he can fix them up. October 16th is getting closer!

3 Rounds of
8 OHS (95lbs, 105lbs, 110lbs)
Rest 2 minutes
3 Weighted Pullups (20lbs, 20lbs,20lbs)
Rest 2 minutes
Go up in weight each round

AMRAP 12 minutes
10 Dead Hang Pullups
20 Wall Balls (14lbs)
30 Double Unders
Score-4 rounds +2 pullups
Dead hang pull ups kicked my butt!!!!

Day 29 of Whole30
Breakfast: 2 hard boiled eggs
POST WOD: Progenex
Lunch: Grilled Chicken Salad, Unsweet tea
Snack: Lara bar
Snack: nuts, seeds and raisins
Dinner: pork chop, cauliflower, butternut squash

Monday, October 3, 2011

I'm terrible at gym math!!

It has been a very restful weekend and I am about ready to jump back into the strength and the ring work. All I did today was my WOD and worked on my back squat, still wanting to take it a bit easy. We did cleans today and my arms began to ache again, but not as bad as they did Friday night. A whole lot of cleans and muscle-up work are the culprits for my aching arms.
I didn't do as well on my WOD this morning as I wanted to, but I think that's partly because I have a cold and am not 100%. Another reason is because I can't count! Geez!

I think I miss added my weight on the back squat on Friday. I think I may have back squatted 185 instead of 175. I am pretty sure, but not 100%. I am terrible at gym math! What happened is that I think I put 2 35lb plates on my 45lb bar and wrote it down as 105 instead of 115 and then adding from there.
Today, when we worked on our Back Squats, we were working off % of our 1RM. 5 Reps at 65%, 5 reps at 75% and then 85% as many reps as possible (150lbs). I did this last set 9 times. When my coach saw me do this 9 times, he said "I think your 1 REP MAX is a bit higher than you think." Hmmm, I think so too!
I think I will try again next week for my 1 Rep Max and make sure I have it right. Either way, the strength training I have been doing this past month has been tremendous in building my strength!

Today's WOD
7 Rounds
7 Power Cleans, 65% 1Rep Max (85lbs)
7 Burpees


On round 2 and halfway through round 3 I was doing 8 reps instead of 7! See, I can't even keep my rep count right!

Saturday, Day 26 Whole30
Breakfast: 2 scrambles eggs, 2 pieces of bacon, apple with almond butter and blueberries
Snack: Larabar
Lunch: Chicken and Fruit
Snack: Almonds, raisins
Dinner: Steak and Baked Sweet Potato

Sunday, Day 27 Whole30
Breakfast: 2 scrambles eggs, 2 pieces of bacon, apple with almond butter and blueberries
Snack: Turkey slices
Lunch: Spaghetti Squash
Snack: apple with almond butter and blueberries
Dinner: Meatloaf, cauliflower and zucchini

Monday: Day 28 Whole30
Breakfast: 2 hard boiled eggs, 1 piece of canadian bacon
Post WOD: Progenex
Lunch: Left over meatloaf, cauliflower and spinach
Snack: apple with almond butter and blueberries, 2 turkey slices
Dinner: Cabbage stir fry with mushrooms, chicken and bacon

Friday, September 30, 2011

Well, today is the last day of September and the deadline for the WOD Love's muscle up challenge. I went into the gym this morning very confident. I didn't immediately jump on the rings, instead I went ahead and started my strength WOD. As I was working on the Snatch Balance I was very appalled at how awful I am at that movement. I have a 125lbs Overhead Squat but a 45lb Snatch Balance was awful! Part of the problem, (aside from the fact that I haven't done this movement very much) is my arms. My forearms and my triceps are toast. I knew then that it wasn't looking like a very good morning for muscle-ups. BUT being the stubborn me that I am, I wanted to at least try. I gave it only 3 attempts and then my arms were aching so badly they were visibly shaking. They hurt so badly I wanted to cry, because of pain and frustration.
So, I felt defeated. The fact that I had PR'd my back squat today by 15lbs was overshadowed by my sense of failure on this one thing.
I feel like I just lost a race that I ran my ass off in. But, after a while, I stopped the self-inflicted beatings and reminded myself that tomorrow is another day.
My husband is back in town for the weekend and we all went out to dinner tonight. He is the reason my mood brightened considerably. I decided at dinner though, that I wanted to give it one more go. I mean, the day wasn't over yet, right?
When we got home, I didn't even go inside. We all stayed in the garage and I told my husband and my boys it would only take a minute. I was going to do it and then take a week off!
Oh my goodness! I came soooo close! What you can't see in the video above is the cause of my inability to dip out. My right wrist flipped over and I couldn't get it straight. I hung there as long as I could trying to flip my wrist over but then my wrist really started hurting and I began to fear I was about to injure my wrist. Damn it! I have NEVER been that close before! I have NEVER been able to get my head through the rings! And I did it tonight!!! Even if I didn't get that muscle-up, tonight I had a small victory! I really believe that if my arms were not as fatigued as they are, I would have had it. But right after this last attempt my arms began to spasm. My husband had to roll them out for me. Oh they hurt!
I waited one more hour and tried one more time, much to my husbands scolding, but after that very last go at it, I could tell I was pushing my limits. The last thing I want to do is give myself a stress fracture and then be unable to workout for the next few weeks.
As it is, the fatigue in my arms has already affected my overhead lifts this week. So, I am taking the weekend off and seeing how I feel by Monday. I will be smart about it. I missed this deadline for this challenge, but I will not miss my original one, October 16. I got this!

Today's Strength WOD
At the Oly-lift Cert this past weekend, I talked with Coach Burgener about my strength training and asked for his coaching advise. I explained to him that my goal is to get stronger with the Oly-Lifts. So, I am changing my strength bias up a bit.

Back Squat- Work up to a heavy single (175lbs-15lb PR!) then did 90% at 2 reps, then 85% at 3 reps, 3 sets
Front Squat-80%(115lbs)3 reps, 3 sets
Snatch Balance- this is a new movement so I worked on the skill 45lbs-45lbs-45lbs-65lbs(awful!), 45lbs, 33lbs

Muscle Up Work and Muscle Up Work

Day 25 of WHOLE30
Breakfast: 2 hard boiled eggs with almonds
POST WOD: Progenex
Snack: Larabar
Lunch: Turkey burger (patty only), cajun spiced sweet potato wedges, crackling cauliflower (from Whole Foods-yum!!)
Snack: Raisins
Dinner: Peeled Shrimp, Crab legs and broccoli

Thursday, September 29, 2011

Closer than I was Yesterday

Well, my forearms and triceps have let me know that this past month of heavy muscle up work has really ticked them off!
Yesterday was my rest day, but usually on my rest day I will do something. Play on the rings, work on handstands, double unders just something! Not yesterday. It was very hard not to jump up on those rings but I really wanted to give my arms a full 24hours off, feeling confident that this was all I needed in order to jump up on those rings today and get that muscle up...yeah, you guessed it. Didn't happen.
I did work on it, but within minutes my forearms and triceps were screaming at me. I had been thinking it was my elbows, but today I realized that it is actually the muscles surrounding my elbows that is so sore.
To be this close, and to be too sore to work on this movement, well, I can't even describe my frustration! I just knew it was going to happen this week! :(
Tuesday after class, a few of us were hanging around talking and visiting and I was messing around on the rings. Coach Mark was watching me try to kip up there and he stopped me. He turned to everyone and asked them to come over to where we were so they could watch us for a minute. Then he asked me to get my false grip and just pull straight up, no kip. Ok, so I did. Then he did the same thing, but after he paused (where I paused) he went on into a dead hang muscle up.
He then asked everyone that was watching, "who got higher on the rings, Dawn or me?
They all said, surprisingly, "Dawn".
They said WHAT?!?!
Yeah, from a dead hang, I am pulling myself up higher than ever. Plenty high enough for a muscle up. The problem is that I get up there and can't figure out how to get my head through the rings.
After I finally realized that I really was getting high enough, I was ready to do it again. I felt my confidence completely shift. I knew I could do this!
I went to pull myself up again and my arms said "forget it!"
This was Tuesday. Yesterday I just coached, no WOD, no strength. REST.
Today, still no muscle up. I did work on the dead hang some more and Coach Mark gave me a buddy assist to go over into the transition by putting his hands on my hips and tilting me a bit forward. I thought he really pushed me through, but he said he barely did anything, that I did it mostly by myself. I AM SO CLOSE I COULD JUST SCREAM!!!!
But I had to stop because my arms started aching so badly.
I will roll them out tonight with a foam roller and hopefully, prayerfully it will happen tomorrow. I know you are sick of me blogging about this damn movement. Believe me, I am sick of it too, but I can't give up. I am obsessed with it!

3 minute AMRAP
3 Handstand Push ups
6 Slam Ball (all we have is a 12lb ball)
9 jumping squats
at the end of the 3 minutes, rest 1 minute then go to round 2 picking up where you left off.
Score 12 rounds + 7 reps

Wednesday, Day 23 of WHOLE30
Breakfast: 2 Hard boiled Eggs
Snack: Cashews and jerky
Lunch: Grilled Chicken Salad
Snack: banana with almond butter
Dinner: Meatloaf, butternut squash

Thursday, Day 24 of WHOLE30
Breakfast: 2 Hard boiled eggs with almonds
POST WOD: Progenex
Snack: Salmon and sweet potatoes
Lunch: Spaghetti Squash, mixed fruit
Snack: LaraBar
Dinner: Meatloaf, baked sweet potato with Cinnamon, green beans
Snack: Banana with almond butter and blueberries (ate too much fruit today.)

Tuesday, September 27, 2011

Need a Rest Day!

It would seem that I am in need a rest day! My elbows are so sore from all the muscle-up work I have done this month in addition to really blasting them this past weekend. Since I didn't do a WOD on Friday or Saturday, I felt like I had taken two days off. I know I was doing an Olympic Lift Cert this weekend, but I was never lifting heavy weight. The weekend was about REALLY learning the skills for the snatch and the clean and jerk. Because of this, we didn't lift heavy, we lifted light...but a lot! I finally felt it today!
On Sunday I did that WOD with the ring dips and then worked on the muscle-up right after that and then again that afternoon. This, after doing snatches and clean & jerks all day for 2 days. (Why did I think I had taken 2 days off?!?)
Yesterday, coming back from the cert and being so excited for my "almost muscle-up", I jumped right onto the rings and worked some more. This morning, my elbows ached so bad it was all I could do to pull up on the rings.
I am very stubborn when I am so close to something, but today as I was working on my strength skill, I could hear Coach Burgener saying, "There's no such thing as over training, just under recovery"...hmmm, if the shoe fits, right?
I had to finally say "Uncle", and take it easy on my strength day. I wasn't getting the best out of it, so why push it? Train smart!
Even so, I felt a bit defeated today, although I know if I were my coach, I would be telling myself to take a few days off.

Snatch Grip Deadlift (using hookgrip)
5-5-5 (128lbs, 148lbs, 168lbs) -15lb PR

For Grind not time
3 rounds
Broad jumps 10 meters
as many broad jumps as it takes, perform that number of box jumps and pull ups
the score is total number of box jumps and pull ups

Front Squat: 60%,5 reps(85lbs),70%,4 reps(100lbs), 80%, 4 reps x 4 (115lbs)
Power Snatch:60%,5reps(50lbs),65%,4reps(55lbs),75%,4reps(65lbs),85%,4reps x 4(75lbs)
Power Clean: 75%, 4 reps (105lbs), supposed to have also done this at 85%, 4reps x 2 but elbows were really aching
Split Jerk: 60%, 5 reps. Didn't finish the rest of the rep sequence. It was about this time that I realized I was done. Should have also done 70%, 5reps, 85%, 5repsx3

Day 22 of WHOLE30
Breakfast: 2 hard boiled eggs, black coffee, 2 cups
Post WOD: Progenex
Lunch: Fuji Apple Chicken Salad (YUM!!)
Snack: Nuts, seeds and raisins
Dinner: Chicken, green beans

Monday, September 26, 2011

Olympic Lift Certified! :))

I can not begin to describe what an incredible experience this past weekend was. I learned so much and can't wait to coach this week.

Meeting Coach Burgener and being coached by him was awesome! Such a great guy.
So, now I am now Certified in the Olympic Lifts. Yay!!
Yesterday during lunch I did the WOD that I was going to do Friday. Afterwards I decided to work on my muscle up. One of the coaches there started helping me, and then another, and then another. Next thing I knew I was surrounded by coaches, all of them giving me ques. Most of them I already knew, but some were new ones and very helpful.
I almost had it!! I finally got the feel of the kip and I actually got through the rings! But I surprised the hell out of myself and slipped through.
Guys, it's gonna happen this week!!!

Sunday WOD
AMRAP 12 minutes of
2 strict pullups
4 ring dips
6 Handstand pushups
8 Clean and jerks, 85lbs
score-3rounds, 18 reps

This was probably NOT the best WOD to do after spending 4 hours on clean and jerks, but this was one of the WOD Love challenges and I have promised myself that I was going to do them all. I haven't missed one yet.

Today's WOD
For Time
200 meter run
21 hand release pushups
21 Sumo Deadlift High Pull (58lbs)
300 meter run
15 hand release pushups
400 meter run
9 hand release pushups
Time: 7:45

Sunday, Day 20 Whole30
Breakfast: Scrambled eggs, oranges, grapefruit and pineapple
Snack: LaraBar
Lunch: Homemade chicken salad, banana
Snack: Turkey and raisins
Dinner: Meatloaf, broccoli and butternut squash

Monday, Day 21 Whole 30
Breakfast: 2 hard boiled eggs
Post WOD: Progenex
Lunch: Chicken Ceasar Salad with olives
Snack: Nuts and seeds and jerky
Dinner: Spaghetti Squash with ground beef and sauce

Saturday, September 24, 2011

Dream Come True!

What an incredible day! As you may probably know, I am doing the CrossFit Olympic Lift Certification this weekend. I have been at CrossFit Atlanta all day today learning the basics of the snatch from one of the best, Mike Burgener. I had no idea I could be this sore from just working with a PVC pipe! Trinity CrossFit, lookout! I learning some great stuff! Can you say "Junkyard Dog"?
I missed another day yesterday, but sometimes life just happens. I woke up yesterday ready to get my kids off to school, head to the gym, get my WOD in, teach my class, hit the road for Atlanta, find the CrossFit Atlanta, then head to my hotel, relax and do my blog.
That was the plan.
Well, my youngest woke up yesterday vomiting and with a fever. He was so pitiful! Bless his heart, he is always the one that gets sick! Luckily, my mom came over to take care of him so I could head to Atlanta. But I was so sad and stressed that I was leaving a sick child. Needless to say, I was just exhausted when I reached my destination.
I talked to him on the phone a few minutes ago and he sounded like he was much better. I think it was just a 24 hour bug.
So, no WOD yesterday.
and no WOD today although I did more squats today than I have done in a long time. I also worked on my snatch with Leah Polaski (2011 CrossFit Games Competitor) and coached by Mike Burgener. This is my idea of a dream come true. I am a nerd, I know. I have watched so many of his coaching videos and I've told my husband on a number of occasions how much I would love to be able to visit Mike's Gym so he could help me with my lifts.
I'll take these two days! :-)

Friday, Day 18 of Whole30
Breakfast: 2 fried eggs, 2 pieces of bacon, apple with almond butter and blueberries
Lunch: Left-over Boston Butt, spinach and butternut squash
Snack: Almonds, Larabar
Dinner: Grilled shrimp salad
Snack: Almonds

Saturday: Day 19 of Whole30
had to use some serious restraint! I was so hungry after class, I wanted everything I saw, but I told myself I was way to close to the end to mess up now!
Breakfast: Scrambles eggs, 2 pieces of sausage, oranges, grapefruit and pineapple slices
Snack: 2 hard boiled eggs
Lunch: Chicken Salad, pineapples
Snack: Larabar
Dinner: Salad, Broccoli, Grilled Chicken and Portebello Mushrooms

Thursday, September 22, 2011

NEW PR!! :))

What a crazy week this has been! My husband was sent to Iowa for the next 4 weeks. (that's a really long way from Alabama). He was told on Monday and had to leave Tuesday morning! So, I have been just getting my ducks in a row, rescheduling appointments, and just doing what it takes. I'll be honest, the first thing I thought was, "I CrossFit, I got this!" But needless to say, I have been quite busy over the past few days.
Even though I may not have much to say from day to day, I promised myself, and those of you who are keeping up with this, that I would post everyday during the week. I wasn't too worried about yesterday though, since it was my rest day.
After I finish this entry, I am going to start packing for my Olympic Lift Certification this weekend. I can not begin to describe how excited I am! This is probably my favorite thing about CrossFit...Olympic lifts. I want to be better at them myself! You know, be able to snatch 165lbs, that kinds of thing. Most importantly I want to be the best coach I can be.

So here is a recap of yesterday and today. Oh, by the way! How many of you watched the CrossFit Games last night? Wow! Just WOW! The women are just incredible athletes! day!

Wednesday-Rest Day

Today's Strength
Took a break from my strength sets and worked on a 1 rep max deadlift. I got a new PR at 225lbs! I think I could have gone heavier because that 225lbs seemed to come off the ground ALOT easier than I expected. But when I tried 235lbs, I lifted it maybe an inch. I KNOW it was in my head! But not because of fear. It was because my coach had told us to stop once we hit our PR. When I went for the 235lbs, I knew I wasn't "following instructions." I know that's it! Your head HAS to be in the right place! I can't wait to try this again in about 2 weeks.

Today's WOD
10,9,8,7,6,5,4,3,2,1 Deadlift (65% of 1RM=135lbs)
1,2,3,4,5,6,7,8,9,10 Toes through Rings
alternate exercises and work in descending and ascending reps

Wednesday-Day 16 Whole30
Breakfast: 2 hardboiled eggs with almonds
Snack: Larabar
Lunch: Cubed steak, broccoli and cauliflower
Snack: banana with almond butter
Dinner: Boston Butt (seasoned only), sweet potato

Thursday-Day 17 Whole30
Breakfast: 2 hardboiled eggs with almonds
Post WOD: Progenex
Lunch: Grilled chicken salad with tomatoes, cucumbers, olive and cabbage
Snack: Apple with almond butter and blueberries
Dinner: Left-over Boston Butt with butternut squash and spinach

Tuesday, September 20, 2011

September 20, 2011

Not much to write about today. I think I expelled all my pondering yesterday for the time being. So this entry will be short and sweet. Just a log for today's WOD's and eating.

Morning WOD
15lbs weighted pullups. Two pullups every 30 seconds for 5 minutes
For time:
25 Thrusters, 65lbs
20 pullups
15 burpees
20 pullups
25 Thrusters
Time: 8:13 (Basically, this was Fran with 15 burpees thrown in! YUCK!)

Strength WOD (noon)
Back Squat- 60%, 5 reps (100lbs), 70%, 4 reps (115lbs), 80%, 4 repsx4 (135lbs)
Power Snatch- 60%, 5 reps (50lbs), 65%, 4 reps (55lbs), 75%, 4 reps (65lbs), 85%, 4 repsx2 (75lbs)
Power Clean-75%, 4 reps (105lbs), 85%, 4 repsx2 (115lbs)
Snatch Pull-95%, 3 reps (80lbs), 105%, 3 reps (90lbs)
I am happy to report that these lifts are getting easier. I am really looking for to doing my 1RM on these lifts at the end of this cycle.

EATING: Day 15 Whole30
Breakfast: 2 hardboiled eggs with handful of almonds
Post WOD: Progenex
Lunch: I kind of messed up. I met a friend for lunch and order brisket, fruit and spinache. I forgot to tell them no sauce on the brisket, but it really wasn't alot. Ooops!
Snack: Nuts, seeds and raisins
Dinner: Baked Lemon Pepper chicken with brocolli and butternut squash.
Dessert: Apple with almond butter.

Monday, September 19, 2011

What's In Your Head?

I have been stewing on this blog for the past two days and I hope that I will be able to articulate what is in my head.

If you crossfit, I'm sure you've heard the quote by CrossFit Founder Coach Glassman, "The greatest adaption of CrossFit takes place between the ears."

I completely agree. In my humble opinion, CrossFit is about 30% physical ability and 70% mental. I am sure if you ask other CrossFit coaches, they may give you a different percentage, but mental ability will be high.

For example, it doesn't matter how damn strong you are, if you can not let yourself drop under the bar, you will NEVER squat snatch or squat clean any significant weight. If you cannot trust yourself to put your feet over your head, no matter how strong you are, you will never do a handstand pushup. And if you cannot disengage from the pain, you will never have a sub 3 minute "Fran".

These are obvious examples, but here's what got me thinking about all of this in the first place.

This weekend, I was talking with a friend of mine, who had just done Fight Gone Bad. She knew that I had done this WOD the day before and what my score was. She said, "Girl, you beat me by 3 points!" She was excited because she had done this as RXd. She just had surgery a few months ago and I was really excited for her because she has worked very hard to get back to where she was before.

But I told her that I was mad at myself because I KNEW I could have done better. How much better, I don't know, but when round three came and I knew I had already PR'd my old score, I slowed down and just coasted the rest of the workout. Why did I do this? Maybe it would have helped to have some crazy firebreathers next to me knocking out a 405. I know it wasn't because I couldn't physically do more.

You know what it was? It was my head! I had started talking myself out of "killing it" because I had already reached my mark.

What is that Michelangelo quote? "The greater danger for most of us lies not in setting our aim to high and falling short, but setting our aim to low and achieving our mark."...BINGO!

She also told me that she thought that I was one of the hardest training coaches that she knew. Am I? I certainly didn't feel like it at that moment.

Not long after this conversation, I watched a video of a friend lifting a 300lb deadlift on Facebook. This friend is my size and weight, and Holy Moly, that girl picked 300lbs! Wow, I am nowhere close to that! Why? Because I am scared of another herniated disk. There. I said it. The answer is "FEAR".

So then, I just started beating myself up. Do you do this?
If you were in my head Saturday, it would have sounded something like this, "I could have worked harder during FGB.", "I can't deadlift twice my bodyweight.", "I struggle daily with a 'sugar demon'", "I don't have six pack abs," and of course, "I can't do a freakin' muscle-up!" I just continued to tear myself down in my head.

This of course put me in a lovely mood for my family and the poor guys had no idea what was wrong with me.

Today I talked about some of this with my coach. We also discussed my inability to do a muscle-up. He said, "There is no physical reason why you can't do a muscle-up."

Did you read that, folks? No. Physical. Reason.

I said, "Well, it's not because I don't want to. I do! I feel like it is my job as a coach to be able to do this. This is the only movement I can not demonstrate."

He asked, "So, what do you think it is?"

I thought about it for a few minutes and finally I said, "I'm scared. I'm scared of hurting my shoulder, I think." I went on to explain that whenever I step up to the rings, my heart starts racing, I get butterflies in my stomach and I get nervous as hell. This didn't happen when I was learning how to do pullups, or double unders, or handstand pushups, but it is there when I step up to those rings....It's in my head! "The enemy is my inner me!"

So, I finally had to reset myself. Just sit down and ask myself, "What is going on in your head?!" I can tell you, that if I were to have done a WOD with my friends Saturday, I would have sucked...seriously. Why? Because I had spent the entire day beating the crap out of myself.

As I took some time to really refocus my thoughts, I asked myself, "What makes a good coach?" and I found this great quote. "A good coach will make his players see what they can be rather than what they are."

I feel that I do this. I am not saying this to toot my own horn, but I always look at where my athletes are going, not where they are. I see their potential and I do my best to help them see it, too. I LOVE coaching. I LOVE watching my athletes surprise themselves everyday doing things I already knew they could do.
I was told by one of my athletes, "I love the way you break down these movements so that I can see them in slow motion and in small parts. It helps to make it all click in my head."

I think I will take that any day over PR'ing a lift or a muscle-up.

Sometimes it just takes 1 positive comment to turn your thoughts around and let your head help you rather than work against you.

So. What's in your head?


Rest day

Sunday WOD

5 rounds

35 Double unders

200 meter run



work to get 1 rep max on Front Squat

Pr'd at 150lbs! YAY!!!


75 KBS (35lbs)

75 Pushpress (33lbs bar)

When you set the weight down, run 200 meters

time 8:14

Did 75 KBS unbroken and 57 Pushpress unbroken


Saturday, Day 12 of Whole30

Breakfast: 2 fried eggs, 2 pieces of bacon, apple with almond butter

Snack: Larabar

Lunch: Grilled chicken with lettuce and tomatoes, 1/2 cup of grapes & apples

Snack: almonds and raisins

Dinner: Stuffed Red Peppers (made with ground beef, chopped spinach and sauce)

Dessert: Frozen grapes

Sunday, Day 13 of Whole30

This was not my happy day. Really missing my comfort sweets but I made it through!

Breakfast: scrambled eggs, 2 pieces of Canadian bacon, apple with almond butter

Snack: Larabar

Lunch: Left over Stuffed pepper (so good!)

Snack: nuts, seeds and raisins and some turkey meat

Dinner: Steak and baked sweet potato

Monday, Day 14 of Whole30

Breakfast: 2 hardboiled eggs, 1 piece Canadian bacon

Post WOD: Progenex

Snack: Larabar (don't really know what I would do without these!)

Lunch: hamburger patty with salsa, broccoli

Snack: Ground beef with spinach (left over mixture from the stuffed peppers)

Dinner: Cubed Steak (seasoned only), cauliflower, broccoli