December 31, 2012

12:30pm

Run through Flemington- about 3.4 miles
30 minutes.

Cold, but felt good!

December 29, 2012

8:30 at NRaged

WOD: 10RFT
- 10 KBS
- 10 HR push ups

Weight: 45lb
Result: 12:43
Notes: Variation of "Coe", the hero WOD. I used the press style KBS; way easier for heavier weight! Maybe for lighter, too? Bottom half almost same pace as top half. Good WOD.

December 28, 2012

4:30 at 908

Strength: Bench press 3x10
45, 65, 75.
1 rep at 105

WOD: 12 min AMRAP
- 6 push press
- 8 t2b
- 10 high box jump

Weight/Specs: 75lb, 24"
Result: 6 6/8/6
Notes: Slow on box jump first 4 rounds... I kept good pace on T2B for a while, then had grip trouble around round 4. Push press and box jump did all unbroken

Cash out: 30 lateral bar over burpees
FML.
about 3 minutes to complete.

December 27, 2012

6pm at Advanced

Cash in: 2min max calorie row
37 (546m)

WOD: Snatch balance skill, 3-3-1-1-1-1-1
65x3, 75x3, 85, 90, 95, 100, 105

Notes: I failed my first rep at 105. I am "jumping" in my toes. I need to jump back into my heels more.

Cash out: Med ball Fran
21-15-9
- med ball thrusters
- pull ups

Weight: 14lb
Result: 4:52
Notes: Ugly pull ups.
* I liked Ryan's cue for Fosso to keep the ball into the chest.

December 26, 2012

3pm at my parents house

WOD: 3rft
- 30 HR push ups
- 15 DB front squats
- 20 leg lifts (roman chair)
- 10 DB thrusters

Weight: 25lb DBs
Result: 13:43
Notes: Eff push ups...

December 23, 2012

11am at NRaged

WOD: 12 days of Christmas
- 1 deadlift
- 2 hang power clean
- 3 front squat
- 4 strict press
- 5 back squat
- 6 push press
- 7 thrusters
- 8 squat clean
- 9 push jerk
- 10 power snatch
- 11 OHS
- 12 SDHP

Weight: 65lb
Result: 44:15
Notes: By 4th round I did push press for strict. Snatch was supposed to be hang power, but I dropped almost every time. Holy killer. Fabulous.

December 21, 2012

5pm at NRaged

Strength: Back squat 20reps @ 115

WOD: Fast and Furious
- 1 min max row
- 1 min rest
- 1 min max plyo push ups
- 1 min rest
- 1 min max medball slam
- 1 min rest
- 1 min KB SDHP

Weight/Specs: 45lb plate push ups, 20lb med ball, 55lb KB
Result: total 90. Don't remember all my numbers... 18 on row.
Notes: Yea, I was out of it. Tried to cash out with 1k row, totally had a melt down. Boooo.

December 20, 2012

5:15 at Koa

WOD: Filthy Fifty
- 50 box jumps (20")
- 50 jumping pull ups
- 50 KBS (35lb)
- 50 walking lunge
- 50 K2E
- 50 push press (45lb)
- 50 super mans
- 50 wallball (14lb @10')
- 50 burpees
- 50 double unders

Result: Capped at 35min, 13 doubles left to go.
Notes: Jump rope broke with 17 seconds left. Wallballs really killed my time. Most of them I broke into 15/15/10/10.

December 18, 2012

6pm at NRaged

WOD: Hookie Kid

- 1000m row

------

Tabata

- squat

- pull ups

- push ups

- sit ups

Result: 4:04 row, 16/5/7/11

Notes: 3 sec off my PR for row, and I wasn't trying to beat it! Ha. I capped my squats and pull ups. And push ups to a degree... Sit ups I was right on. 

December....

Whew! I'm way behind :) I need to catch up... soon!

December 15, 2012

5:30am in my garage

Strength: Strict press 5x5
45, 65, 65, 75, 75

December 14, 2012

5:30pm at 914

WOD: Karen+2 mile run
- 150 wall balls (10 min cap)
then, immediately...
- 2 mile run

Weight/Specs: 14lb @ 10' (last 15 @9')
Result: 27:24- 9:40 Karen, 17:44 2 miles
Notes: Did most of the wall balls at the 10'. I was slowwww on them. First 2 did 15s, then 10s, then dropped to like 7-8. The run was slowwww too, esp the first 1/2 mile. Overall it was great, though!

December 13, 2012

5am in my garage

Strength: Deadlift 5x5...
115, 135, 135, 155, 185 (4 reps), 185 (2 reps)

6pm at Kryptonite

Strength/skill: Box back squat
- realllyyyy work on wide legs, keeping shins vertical, and engaging hip flexors. This will help explode from the bottom. Worked up to a set of 95lbx5 reps

WOD: 15min AMRAP
- 8 ring dips
- 10 box jumps
- 12 BB OH WL

Weight/Specs: purple band, 20", 60lb
Result: 5 8/10/11
Notes: LOVE! Worked on ring dips- keep palms towards stomach... The overhead walking lunges were awesome. I really really really liked them. Holy whole body!

December 11, 2012

6am at home

Strength: Back squat 5x5
75, 95, 95, 115, 115

6pm at FiveStar :)

Strength: Back squat
7x2- 135lb

WOD: 4rft
- 15 front squat
- 10 pull ups
- 5 HSPU

Weight/Specs: 97lb, 10lb plate+mat
Result: 11:22
Notes: No repped the crap outta HSPU b/c feet not against wall. Booooo.

December 10, 2012

6am, my house

Strength: Power clean, 5x5
65, 75, 75, 95, 95
GET MY ELBOWS FASTER!!!

WOD: 15 min AMRAP
ODDS- Left
EVENS- Right
- 2 Turkish get ups
- 8 floor press
- 10 walking lunge

Weight: 30lb KB first two rounds, 25lb DB rest
Result: 10 2/8/5
Notes: floor presses were by far the toughest, and why I dropped my weight. TGUs were fine and walking lunge was a breeze. Doing floor press after TGU was not super smart...

December 7, 2012

4pm at Krypto!

Strength: Weighted push ups, 5x5x5x5
10, 10, 15, 20

WOD: 3RFT
- 15 alternating KB snatches
- 15 walking lunge with KB in front rack position

Weight: 35lb
Result: 5:05
Notes: Whoa legs! But 35lb snatches going up like nothing! Yeaaa buddy.

December 5, 2012

6pm at NRaged

WOD: "Sandy"
3RFT
- 15 OHS
- 45 straight leg sit ups
- 15 pull ups
- 45 double unders
- 15 T2B
- 45 HR push ups

Weight/Specs: 65lb, 30 push ups (1/2 from knees)
Result: 31:54
Notes: HOLY CORE! Not real happy with my time, especially since I modified. But my shoulders just aren't having push ups. I would rather do 30 decent ones and keep up the time, than struggle to get through 45 and look balls ugly. I started to figure out kip before class but the OHS killed my shoulders to be able to string. Progress, though! Doubles were great 2nd round... If someone had been next to me... next time :)

December 3, 2012

6pm Class

Strength: Snatch 1RM
65x3, 75x3, 85x2, 95x1

WOD: Old McDonald
- 200m farmer carry
-----
5FT
- 8 front squat
- 30 mountain climbers
- 12 med ball sit up toss
-----
- 200m farmer carry

Weight: 30lb, 85lb, 15lb
Result: 12:12
Notes: Yea buddy! I really liked this. Mountain climbers were rough b/c shoulders. Did all front squats and med ball sit ups unbroken. Last round of farmer carry I was basically running at the end. Yeaaaa buddy.

December 1, 2012

9:30 at FiveStar!!!

Strength: Clean and jerk 1rm
75, 105, 115, 125

WOD: 4RFT
- 400m run
- 15 KBS
- 15 Pull ups

Weight: 35lb
Result: 16:13
Notes: Pull ups killed my time :( And my run killed my time. I felt super slow. Did all KBS unbroken. First round pull ups were unbroken, second 9-6, third 6-4-3-2, last 4-6-8-9-10-11-12-13-14-15. Bugger. Grip strength gone. And they were choppy.

BUTTTTT, all my friends were there, which was awesome. I miss it there SO FRIGGIN MUCH! Felt accomplished at the end. It's been a long time since I felt that way.

November 29, 2012

4:30 at Novus!!!

WOD: 10RFT Barbell complex
- 5 DL
- 5 Hang power clean
- 5 Push press
- 5 Back squat
- 5 Back rack push press*
- 5 Front Squat
- 5 Upright row**

Weight/Specs: 75lb 5 rounds, 65lb 5 rounds
Result: 22:53
Notes: * round 5 did regular push press. ** rounds 6-10 did not do second set of presses, did upright row instead. First time I ever did them! My shoulders just can't seem to handle those back rack presses :( But yea, felt totally awesome!

November 26, 2012

4pm at NRaged

Strength: Back squat
95x8, 115x5.
Front squat
115x3. That's all.

WOD: 5RFT
- 10 overhead reverse lunge
- 10 front squat
- 10 overhead sit up

Weight: 25lb DB, 95lb
Result: 10:00
Notes: OHRL and OHSU back to back was stupid. Weighted sit up would have been good enough. I struggled with the front squats. I'm going probably too low.

November 23, 2012

9am class at Pallas

WOD: 4RFT
- 3 muscle ups
- KB farmers carry out
- 10 burpees over KB
- 30 double unders

Weight/Specs: Jump into negative/push up as far as possible, 42lb
Result: 14 something?
Notes: YAY FOR MU PROGRESSIONS!!!!! Double unders were ugly. My last round was the best.

November 22, 2012

TURKEY DAY!

9am class at Pallas (My sister's box)

WOD: Family Fued! With a partner...
EVENT 1:
- 3 tire flips
- 15 burpees in/out tire
- 3 tire flips
- 15 burpees in/out tire
EVENT 2:
- Max height box jumps in 5 min
EVENT 3:
- Barbell farmers carry out (65/48)
- 1 rope climb
- Barbell farmers carry in
- 1 rope climb
EVENT 4:
- Max deadlift in 3 minutes (135/95), one partner working at a time, other holding bar at waist height

Result: 4:34, 79" (me 37.5), 1:17, 93 (me 38)- we won!
Notes: Partners with Eamon, the owner. Rope climbs were ugly cuz my shoulder was all kinds of iffy. Fun :)

12pm Run at Sherman Park
4 miles
Struggled to stay under a 9 minute pace. Didn't feel great, but not too terrible! Felt good to just run again.

November 19, 2012

6pm at NRaged

WOD: OTRX aka own thing Rx ;)
- 100 doubles
6 RFT
- 9 st leg sit ups
- 12 air squats

Result: 9:41
Notes: Took about 6 min for doubles. Grr... Sometimes I just have it with my arms, sometimes I just don't. It's alllllll in the wrists at this point.

Shoulder feelin better. Wanted to do doubles #1 to work on, #2 to get blood flowing in and around there.

November 16, 2012

5pm at NRaged

Strength: Back squat
Ended 3 rep at 145. Did 165 a few times. Failed it a few times. Really working with Ian on form and not going tooo low.

WOD: 5rft
- 11 db snatch (partition however)
- 12 single arm KB swings (6 each)
- 11 pull ups

Weight: 30lb, 35lb
Result: Did 2+ 11/12/2
Notes: I had to stop- felt like I pulled something in my right shoulder. Ian thinks it's just knotted. Hurts like a mother. Think I might be a bit over trained :( Taking the next few days off.

November 13, 2012

4pm at NRaged

WOD: Team 5k
- Partner 1 row
- Partner 2 burpees
- Partner 3 bear crawl
- Partner 4 tuck jump (I did doubles)
- Partner 5 sit ups

Result: 22 and change.
Notes: Mark, Phil, Jen, and Rich and me. 250m row each. Good! Very endurance-y.

November 12, 2012

6pm at NRaged

Strength: Push jerk
60x5, 70x5, 85x5, 105x3, 115x3, 125x3

WOD: "Rank Outside"
5 RFT or 14 min cap
- 200m run
- 10 box jump
- 15 HR push ups
- 15 med ball clean

Weight/Specs: 20", 15lb
Result: 14 min cap- 4 +200m
Notes: I'm just beat. Med ball cleans kill the legs. Slow on the run and push ups.

November 11, 2012

10am open gym at NRaged

WOD: Wittman
7 RFT
- 15 kbs
- 15 power cleans
- 15 box jumps

Weight/Specs: 35lb, 65lb, 20"
Result: 22:57
Notes: I think I could have gone much quicker, but I spent a good bit of time paying attention to the other people at the box. I kinda crutched with that... but I did kinda have to pay attention to them. Also, didn't have one to push me :( That's two WODs in a row solo. Booo. BTW, I like this WOD a lot.

November 9, 2012

5pm at NRaged

Warm up: Tabata squats
19-18x7

WOD: 3RFT
- 3 hspu
- 10 burpee grinders
- 6 bar push ups

Specs: 10lb and ab mat
Result: 8:27
Notes: Not a fan. HSPU and bar push ups in same WOD.. ugh no thanks. Burpee grinders took a long time.

November 8, 2012

6pm Class

WOD: 5RFT
- 7 cleans
- Plank and drag out
- 200m
- Plank and drag in

Weight: 95lb, 35lb
Result: 12 min cap. Then I finished. Maybe 14ish min?
Notes: Plank was slow. Run was kinda slow. Cleans were alright. Not wonderful. My butt hurts. Cheeyyaaaa :)

November 7, 2012

6pm at NRaged

Strength: DL 1RM
95x7, 145x3, 185x1, 205x1, 225x1, 245x1
Rounded back a bit, but easy pull. 25lb increase!

WOD: 15 min AMRAP
- ODDS: 6 plyo push ups
- EVENS: 4 SDHP
- 4 Turkish get ups
- 8 t2b

Weight/Specs: HR, 65lb, 35lb
Result: 7 1/0/0
Notes: Hardest part of TGU was steadying my arm. Otherwise, had the kip on my T2b. Sumos felt good.

November 5, 2012

6pm at NRaged

Strength: Push jerk
55x5, 65x5, 85x5, 95x5, 105x5, 115x3

WOD: 5rft
- OHWL wall to door (roughly 15) with plate
- 7 snatch
- 15 wall ball (supposed to be 12... my bad)

Weight: 25, 65, 15
Result: 13:48
Notes: Ugly snatches. Ugh. UGLY. Wasn't quick enough on the turn over. My back is sore, which totallllyyyy didn't help. Wall balls broke up every time. Ugh.

November 4, 2012

11am at NRaged Open Gym

WOD: GSO WOD 1
- 1 mile run
- 30 deadlift
- 50 box jumps

Weight/Specs: 155lb, 20"
Result: 13:21
Notes: Did the run in under 7, DL took the longest, box jumps it's allllll about consistency. Legs shot after :)

After: Double unders. Yeaaa buddy. Keep working em. Goal- 100 straight. Best today- 26. I'm sooo much better at them when I'm exhausted... wtf lol.

November 2, 2012

5pm at NRaged

Strength: Back squat
a whole buncha box squats. I go too low.

WOD: 1 round
- 25 air squats
- 10 hspu
- 10 t2b
- 25 air squats
- 10 hollow rock
- 10 burpee pull ups
- 25 air squats
- 10 push press
- 10 devil lunges
- 25 air squats

Weight/Specs: tripod, 95lb
Result: 6 something.
Notes: woah. two rounds for advanced. shoulda tried... but. didn't.

After party: 3rft
- 200m run
- 1 min plank with plate
- 15 wall ball
- 10 push ups

Weight: 25lb, 15lb
Result: 10:09
Notes: Holy crap. Killed me. Like, hyperventilating killed me. Wall balls and push ups. DONE.

November 1, 2012

4pm Class at NRaged

WOD: 5RFT
- 200m run
- 2 suicides
- 200m rev
- spiderman (in/out)

Result: 16:28
Notes: niceeee. as a cardio workout, this was good.

After party: Tabata!
Toes through ring 11/10/8
Squat 18/18/18/18
Toes through ring 11

BAM.

October 30&31, 2012

Pick.up.sticks.
Thank you Hurricane Sandy.

October 29, 2012

2pm at the farm!

WOD: "storm surge"
- 10 man makers (20lb)
- 20 box jump (bench height)
- 10 db snatch, r+l one (25lb)
- 20 back squat (85?)
- 10 dips (purple)
- 20 v-ups
- 10 hang squat clean (85?)

Weight: see above :)
Result: 10:37
Notes: not too shabby. Used regular plates, jumped on the weight bench, static dips... Nice little ll around! Surprised at my legs during db snatches..

October 27, 2012

10:30am at Redshed Crossfit

WOD: "Jani-Ro" Breast Cancer Fundraiser
10 min AMRAP
- 10 Wall balls
- 10 Burpees
- 10 KBS

Weight: 14lb, 35lb
Result: 5 10/10/3
Notes: Was shooting for 6... beat Ian by one!! ;) Broke up the wall balls and burpees a few times, which slowed me down. Just tried to keep a steady pace. KBS unbroken is def a key. Awesome WOD!

October 26, 2012

5pm at home!

Run: about 40 minutes, about 4 miles. I didn't wear a watch... ran the Union Transportation Trail; awesome!

October 25, 2012

5pm at 908

WOD 1: 5 min AMRAP
- 10 Wall Ball
- 10 Burpees
- 10 KBS

Weight: 14lb, 35lb
Result: 2 10/10/2
Notes: Woooff wiped. Just couldn't into it at first. I definitely need to be really warm to do burpees.

WOD 2: Brazen's RYU Challenge
5 min AMRAP Ladder
- Clean
- Pull up
1-1-2-2-3-3...etc

Weight: 105lb
Result: 6 2/0
Notes: First 3 cleans ugly. Wasn't getting my elbows up fast enough. Should do more squat clean, but I don't really do them that well (aka need to practice).

October 23, 2012

5pm at FiveStar :)

Strength: Clean and jerk
resting 60 sec 1x2@60%, 1x2@70, 1x2@80, 1x1@85, 1x1@90, 3x1@75 every 30 sec
75, 85, 95, 105, 110, 90
Supposed to be full clean. Didn't read that part :(

WOD: 12 min AMRAP
- 200m run
- 12 DL
- 10 Push press
- 8 pull ups

Weight: 75lb
Result: 4 200/12/0/0
Notes: BAM. Loved this. Worked super hard to get through it. Trying to keep up with Dan, but I fell off the pull ups. Didn't break up any of the lifts. Cheyeaaa.

October 22, 2012

6pm at NRaged

WOD: 5RFT
- 400m
- 9 DL
- 9 HSPU

Weight/Specs: 115#, tripid
Result: 13:58
Notes: Meh. Took me well longer than I'd like. Did DL unbroken. HSPU tripod. Need to work on them STAT. However my shoulder is killing me and that made it uber difficult.

October 21, 2012

10:30am open gym at NRaged

Strength: Strict press 1RM
65x5, 75x3, 85x2, 90x1, 95xF

WOD: 5 RFT
- 15 burpees
- 12 wall ball
- 9 toes through rings

Specs: 15lb @ 10'
Result: 13:20
Notes: Broke up burpees and wall balls WAY more than I should have. Didn't break up toes through rings at all :) Got blood on my kicks. Sawweeett. Should have this under 10min. Womp..

October 19, 2012

5pm at NRaged

Strength: Front squat
75x5, 105x3, 125x3, 145x3
Last set was tough. Got up on my toes :(

WOD: "Blow my candle"
21-15-9
- Deadlift
- Bar push ups

Weight: 115lb
Result: 3:31
Notes: Push ups. Eff you push ups. Otherwise I killed it. Broke up DL on second second (10-5), rest were unbroken. Push ups I was able to push through most, but they slowed me up. Fought to beat Ian. Almost...

October 18, 2012

5:30 at 914

Skill/Strength: Snatch, 3 position
5x3, working up in weight
55, 65, 75
Did one at 85!! I think that's a PR :)

WOD: Every 2 minutes for 12 minutes, 3 touch and go snatch

Weight: 65lb
Result: Done :) No failed reps!
Notes: Wow, great coaching! I definitely need to work on the slow pull, getting knees out of the way, bringing my chest up, and keeping contact with my thighs. And not landing so wide.

October 17, 2012

5:30 at CFLI

Skill: max height box jump- 38". Failed 2x at 39"

WOD: descending partner WOD
A) 3 burpees, 5 box jumps
B) isometric squat
**every third round, 20 air squats

6min AMRAP
2min rest
4min AMRAP
2min rest
2min AMRAP

Specs: 20"
Result: 20 total
Notes: woahhhh leg killer!!

October 15, 2012

6:45pm at NRaged

WOD: 3 rounds for time
- 10 OHS
- 10 Thrusters
- 10 Lunge with bar in back rack

Weight: 65lb
Result: 8:30
Notes: thrusters uber slow. OHS felt good though! Lunges were a biotch.

Keep my ass low in the pull for the snatch. Hugeeee difference.

October 14, 2012

2:30pm

Run: 3 miles, 26:30

WOD: Annie
50-40-30-20-10
- Double unders
- Sit ups

Result: 13:00
Notes: Woop woop for getting doubles better! Really need to work on keeping my arms down, flicking my wrists, and relaxing my shoulders. I get caught up on the last 7-10 of a set.

October 13, 2012

10:15am open gym at Koa

WOD: "Team Awesome" For time:
- 400m row
- Farmer carry to little scoops (about 100m)
- 20 front squats
- 25 pump sit up
- Reverse lunge up and back gym (about 50m)
- 25 pump sit ups
- 20 front squats
- Farmer carry
- 400m row

Weight: 35lb, 75lb
Result: 10:10
Notes: Never got real exhausted, but worked a little of everything. Good combo of metabolic pathways (haha I sound like a crossfit nerd :)

October 11, 2012

5pm open gym at 908

WOD: For time:
21-15-9
- KBS
- Ring dip
2 min rest
21-15-9
- Box jumps
- Ring row

Weight/Specs: 35lb, purple, 24", elevated for about 1/4 of the rows...
Result: 13:50?
Notes: Upper body cooked. Ring dips were ugly, had to double up the band for the last few of the second and third rounds. Ring rows were even uglier.

BUT I LEARNED HOW TO DOUBLE UNDER!!! WOOOOPPP WOOOOP!!!

October 10, 2012

5pm at CrossFit Kryptonite

Strength: 2 position clean, 5 reps at 85%
I did a bit extra... Oops lol. 3 at 60, 5 at 80, 6 at 90.

WOD: For rounds: 5x3min AMRAPS, 1 min rest between rounds
-3 power cleans
-6 push ups
-9 air squats

Weight: 95lb
Result: 18 3/0/0
Notes: first round best, close follow by fifth, then fourth, second and third tied. Woah bruises. What happened to catching on delts?!? Push ups actually good. Legs got hit on the air quats by end of round.

October 9, 2012

5pm at FiveStar :)

WOD: Hopper challenge WOD 2: 3 rft
- 10 alt leg pistols
- 10 C2B pull ups
- 10 OHS
- 10 burpees

Weight: 75lb
Result: 9:48
Notes: did good at not breaking up all but pull ups cept the last round OHS, fell back on 5th one. Then had to c&j instead of snatch. Overall good :) still need to work on kip!!!

October 7, 2012

3pm IN MY GARAGE :)

WOD: 5 rounds for time:
- 21 Russian twists
- 15 deadlifts
- 9 back squats

Weight: 15lb, 95lb
Result: 13:50
Notes: really focused on form, took a little longer on the lifts. Wore my new oly shoes- AWESOME! Excited to do my first garage WOD :)

October 6, 2012

9am at 908

WOD: Team! For time:
One person runs, other 3 work. Chipper style, only one working at a time
- 2400m sandbag carry
- 240 push ups
- 240 db hang clean thrusters
- 240 ring rows

Weight: 35lb bag, 20lb db
Result: 33:05
Notes: Bridget, Erin, and Katie (and me!). Great team! Each of us ran 600m. Push ups were the worst for me :-P db hang clean thrusters were awesome. A little too much down time once we all finished running... but great team building :)

October 5, 2012

5:15 at Koa!! (quickly becoming a home away from home...) 

Strength: every 30 seconds for 7 minutes, 1 hang squat clean and 1 push press at 70%
(85lb). Felt great. Actually prob a little light for me. But whatever, I wanted form more.

WOD: 4 rounds for time
- 25 hr push ups
- 25 kbs

Weight: 35lb
Result: 12:42
Notes: ugh push ups! Okay overall ;) kbs were kinda ugly and Grady called me out. Need to squeeeeeezzzzeee the handle. Grip strength baby.

October 3, 2012

5:30 at CrossFit 914

WOD: For time:
- 40 ball slams
- 8 squat clean thrusters
- 40 pull ups
- 6 sct
- 40 burpees
- 4 sct
- 40 doubles
- 2 sct

Weight: 30lb, 95lb
Result: 19:34
Notes: Ugly thrusters. I was way in my toes almost the whole night. Ugh. Burpees were the worst part of the workout. GO SLOW AND STEADY! I went super fast for the first set and it wore me out. But I did doubles pretty good. Yayy.

September 30, 2012

2pm at Lake Galena

6 mile loop in roughly an hour. Yayyyy :)

LEGS SORE!

September 29, 2012

OMG I can't believe I haven't updated this yet! Lol.

THROWDOWN DAY 3!!! At CrossFit ACT

WOD 1: For time:

- Bear crawl (Bridget)

- 50 Thrusters at 85lb (Denis)

- 75 bar facing burpees (Chris)

- 100 double unders (Me)

Result: 19:??. 

Notes: Everyone did fabulous but me. Womp womp. Took me 8 min to do the 100 doubles. Horrible. I should have done the burpees like originally planned. Oh well.

WOD 2: For weight: 7 min GTO

- each team member has 3 lifts, last member has 4. Must go in order

Result: Good question, ha! I did 105x2 (F one.)

Notes: Everyone (but me) did great. I was too far in my heels for the one lift and I blew it.

WOD 3: For time:

- 20x4x5 push ups

- 75 ACT Starfish with a 10lb and 25lb plate

- 25 wrestler spins per person- right, all members, left, all members

- 25x4x2 jumping air squats

Result: 74 jumping squats

Notes: spins make you mad dizzy! Fun though. I actually kinda liked this one. Push ups took the longest. By far.

September 25, 2012

5pm class at Kryptonite

Strength: 5 rounds: 3 hang squat clean + 1 jerk
75, 85, 95, 105, 115

WOD: 3 RFT
- 14 burpee over box
- 21 KBS
- 28 shoulder touch

Weight/Specs: 20", 35lb, hand raise
Result: 14:35
Notes: Shoulder touches?!? Crazy hard. Awesome WOD. Killed me :)

September 24, 2012

8:15 class at KOA

Strength: 1rm 3 point clean + 1 jerk
63, 83, 103, 113
The 3 point clean was legit! Need a bit more practice on power position.

WOD: For time:
- 400m run
- 21 chest to bar pull ups
- 12 thrusters
- 400m
- 15 c2b
- 9 thrusters
- 400m
- 9 c2b
- 6 thrusters

Weight/specs: reg  pull ups, 65lb
Result: 12:07
Notes: Little slower than the KB version last week. Pull ups felt better, but still not strung together.

September 23, 2012

NASTY NORTHEAST THROWDOWN DAY 2!!!! at Brazen Athletics

WOD: Team- Bridget, Denis, Chris, Me
- Partner carry around building (guys 2 laps, girls 1)
- Sprint to end of parking lot and get unassembled bars and plates, run back to mat
- 100 GTO per pair male/female (95/65)
- 100 partner med ball sits up (20/14)
- 100 rotating wall ball (14)
- Bring assembled bars back to end of lot, unassemble, sprint home

Result: 22:01... 2nd PLACE!!!
Notes: Best set of snatches ever. Form coulda used a bit, but I rolled through em. We got no repped like crazy on wall balls but we still killed it. Lost to Motown by a few minutes- they had us on the gto's and wall balls. Loveeedddd this <3

September 21, 2012

6am

Strength: Push press
65x5, 85x5, 105x5

WOD: "Tabata not Cibatta"
- Jumping knee tuck
- Flutter kicks
- Mountain climbers
- Sprints *at rest, sit at bottom of air squat

Result: 12, 33, 20, (completed...)
Notes: I really fell off of knee tucks about midway through. Best way to get them in just jump em quick until  you need a second. Same with mountain climbers!

September 20, 2012

8:30am at my house

WOD: 5 rounds for time
- 10 bench dips
- 15 goblet squats
- 15 alternating lunges

Weight: 35lb
Result: 9:10ish
Notes: Eff the alt lunges, haha! Nice little sprint. Could have gone faster- lunges slowed me down.

September 18, 2012

4:30pm at CF Long Island

Strength: back squat 1RM
95x5, 135x3, 155x1, 165x1, 175x1 (PR)
I think I could have gone higher, but I was a bit strapped on time.

WOD: For time:
- 400m run
- 21 chest to bar pull ups
- 12 kettlebell thrusters
- 400m run
- 15 C2B
- 9 KBT
- 400m
- 9 C2B
- 6 KBT

Weight/Specs: Reg pull ups, 26lb KBs
Result: 10:51
Notes: Pull ups were good, but still not strung together.

September 16, 2012

9am Nomad!

WOD: Team effort WOD
- 2 miles*
- 300 air squats
- 200 sit ups
- 100 burpees
* 1 person always running; must do gymnastics moves in order

Result: 19 and change
Notes: Got some good speed under me! Overall felt great. I did a bit of all moves.

September 14, 2012

1pm at Drew University

WOD: 30 min AMRAP w/Partner
- 5 squat cleans
- 15 battle ropes
- 5 ring pull ups

Weight/Specs: 105lb, shorter ropes...
Result: 8 rounds
Notes: Me and Arnie! I need to focus on keeping my hips down (thanks Coach Mike!) and weight in my heels on squat cleans. Pull ups just need a lot of work :-P

September 12, 2012

6:45pm at the Springhill Suites Fitness Center

WOD: 15min AMRAP
- 5 DB deadlifts (on 30lb risers)
- 10 inclined push ups (on bench)
- 15 straight leg sit ups

Weight: 50lb bells
Result: 10 5/10/0
Notes: Good test of core on DL! Really have to concentrate on it to keep the bells steady.

September 11, 2012

First and Foremost, Moment of Silence. <3

8:15 class at KOA

Warm Up: EMOM 5 hang squat cleans @ 70%- 85lb

Strength: 20 min to find 1RM Front Squat
125x2, 135x3, 145x1, 155x1, 165x1 (PR)

Uglyish, but good!

Cash Out: 1 min ME burpees, 1 min plank

21. Mmnph. I can do better...

Overall, happy with my PR!

September 9, 2012

THROWDOWN!!

9:30am

Team: Denis, Bridget, Ian, me
Course: Male, 2 laps. Female, 2 laps. Male 1- yoke carry sand buckets ~250m, 3 teammates follow walking lunges. Male 2- yoke carry sand buckets ~250m, 3 teammates follow walking lunges. At far end, women yoke carry back the 500m and men follow doing walking lunges. Then plank tunnel/army crawl the 500m to the far end, and sprint back to start

Result: 58min
Notes: WOOPP! AWESOME! 12th of 29. We lost crazy rhythm on the plank thing, but overall it was fabulous. We totally have a top 10 shot :)

September 6, 2012

8:30pm at Crossfit Hoboken

WOD: 12 min AMRAP
- 4 burpees
- 8 front squat
- 12 GHD sit ups

Weight: 75lb
Result: 7 4/7/0
Notes: I so needed that. Abductors are rough today (day after), but overall feel good!

September 4, 2012

4:30pm at the MGM Grand

WOD: 5rft
- 5 DB snatch R
- 5 DB snatch L
- 10 K2E
- 20 Double unders

Weight: 35lb
Result: 13:10
Notes: Ballin'! Doubles held me up. Snatches felt good. Need to learn to string knees to elbows together.

September 3, 2012

11am at Crossfit Hoboken

WOD 1: 1000m row for time
4:01
Yeah baby!

WOD 2: Heavy short Fran
15-12-9
- Thrusters
- Pull ups

Weight: 75lb
Result: Good question. Between 6 and 8 minutes.
Notes: Not terrible! Haha. Broke up thrusters a little more than I'd like and I didn't string them together which wasted time and energy, but my legs are still sore.. Pull ups were decent, realllyyy need to work on the whole rhythm thing..

Happy Labor Day!

September 1, 2012

10am Open Gym at KOA

WOD 1: Modified PUMP games WOD:
- 30 Push press
- 40 PUMP sit ups (10lb plate- behind head to feet)
- 300yd shuddle run- 30 yards
- 40 PUMP sit ups
- 30 Push press

Weight: 65lb, 10lb
Result: 9:24
Notes: Supposed to be back squat, but I squatted yesterday so I wanted to lay off legs. Press combined with the sit ups were killer.

WOD 2: 5RFT
- 15 KBS
- 12 Box jump
- 6 HR push ups

Weight/Specs: 35lb, 20"
Result: 9:09
Notes: Figured out the whole "bring the bell straight down" thing- wayyyy better. Push ups actually felt good, did every round unbroken.

Also worked with Josh on snatch- bounce from hip. Sweet deal. I'll work on it more. Hopefully I don't bruise the shit outta my crotch bone :-P

August 31, 2012

4:30pm at 908

Strength: Front squat 5x3 (heavy)
145x3, 145x3, 145x2, 135x3, 145x1
Lower back is killing me. Really hard to keep upright.

WOD: Karen
- 150 wall balls for time

Weight: 14lb @ 10'
Result: 10:09
Notes: Broke it up more than I would have liked, but felt good! Nice to use a big ball again, but a little different getting used to. And I took a ball to the face. Hardcore :)

August 30, 2012

5:30 at FiveStar

Strength: Snatch balance 4x2
55x2, 65x2, 75x2, 85x2
ANDDD I did an 85lb snatch. Hoooyeahh.

Shoulder press 1RM
45x5, 65x3, 75x1, 85x1, 90xF

21 Day Sugar Detox Recap

So my goal was to manage:

#1 Sleep
#2 Mood swings
#3 Definition.

For starters, I cheated. A few times. BUT, I think it maybe will help bring light to my goals... Basically, I had alcohol three times, a few sugar cured pork breakfast items, and disgusting powdered egg meals that were probably cut with gross things. Otherwise, I was as super strict as possible. No fruit whatsoever, no nuts, and no intentionally added sweeteners. I did have white potatoes quite a bit, but I work out a lot. Should be okay...

SLEEP:
Well, combined with getting an AC in my apartment, good! Less "restless" nights, laying in bed staring at the ceiling for an hour (or back of my eyelids, totally not sleeping). So I might consider this a success for that.

MOOD SWINGS:
Here's the tricky one. Still having mood problems. I crashed pretty hard this weekend. BUT, I cheated with my 4 tequila drinks on Saturday, and crashed on Sunday... Coincident? Otherwise, I did still have quite a few mental noshes, really bad after the grossed processed foods while traveling for work. Again, coincident? I think maybeeee not.

DEFINITION:
I have to compare my pictures, yet. From what I can see doesn't look much different...

OTHER THINGS NOTED:
I ate a lot of food. I craved salt. I was pretty gassy. But I didn't poop as much. Weird, I know. You probably don't want to hear that, but it's super true. My skin broke out really bad when this first started, but it's cleared up a lot and is mostly clear now.

I feel like I successfully kicked a dependence on nuts and fruit as a daily snack. Of course, it helps that my CSA is overloaded with tomatoes and that was a pretty daily snack for me. I've gotten better about the protein (HB eggs) at snack time, and cut back on some of the mindless eating around my house (carrots and almond butter). I still love my carrots, though... And I will bring nuts back into my diet now. Maybe just not so heavily. As for the fruit, I don't think I'll buy any or depend on it for snacks. If it's there as a dessert I will have some, but keep it under control. As for the alcohol... I'm sure I'll drink again, haha. But I will definitely keep track of the mood swings after. OH! And dairy! I forgot all about the fact I gave up dairy for 21 days, ha! Well, I'm sure it slipped into quite a few of the processed crap I ate while traveling, but for the most part I didn't eat it. I will add butter back in. And cheese when I'm out and it's there. Otherwise, I don't think I'll buy it. Which I really haven't been anyway for the past month, maybe more. But I do miss it.

PS- I want coffee. Really really bad. I don't usually crave coffee, but giving up coffee and black tea (mostly; I still did drink a few times), realllyyyy makes me crave it when I smell it now. Oh, and I had mad cravings for breads when I could smell it. Weird. Probably my body running on mad ketones (maybe, I'm just assuming) was like WOAH easy energy. But I didn't cave. But I could go for a glazed donut...

DAY 21 21DSD!!!

Hokay, here it is!! The end of it all. Not really that exciting, haha.

Breakfast
3 egg omelet, 1 cup eggplant, 2 tbs olive oil, 1/4 avocado
Green tea

Lunch
2/3 cup chicken and carrots and onions with 1/2 small cucumber, 1 small tomato, 1 harboiled egg, 1/4 avocado

Dinner
1 10oz bag mixed veg of cauli, broc, and carrots, 4.5oz Perdue short cuts grilled chicken, 1/2 avocado, 1 tbs olive oil, about 6 olives

Sleepytime tea :)

Water throughout day- 40oz

I'll recap my experience tomorrow!

Day 20 21DSD

Breakfast
3 egg omelet with 1/4 cup onion, 1/4 cup diced peppers, 2tbs olive oil, 1/4 avocado
Green tea

Lunch
2 cups worth of roasted baby potatoes and chicken with onions and carrots, 1/4 avocado

Snack
1 hardboiled egg, 1 tomato

Dinner
1 cup chicken with onions and carrots, 1 tomato, 1/2 avocado

Water throughout day- 60oz

August 28, 2012

6pm... last?!?

WOD: Tabata Something...
- Pull ups
- Ring dips
- Sit ups
- Air squats

Specs: All kinds of banded assistance on ring dips, ha!
Result: 5,5,10,16
Notes: Oz suggested stationary dips next time... might do that! Sit ups were super consistent at 11 (the one round I didn't make it up in time) and air squats I capped at 16 except the last round.

Day 19 21DSD

Almost done. Almost done. Really, I just want some almond butter. F the fruit. Not really, I want that too. It's been tough. I'll have a whole breakdown of what I've noticed about myself since this diet shindig.

Breakfast
3 egg omelet with 1/2 small onion, 1/2 smallish red pepper (about 1/2 cup in total), 2 tbs olive oil, 1/4 avocado
Green tea

Lunch
1 can sardines in olive oil, 1 small tomato, 1/2 medium cuke, 1 small green pepper, 1/2 avocado

Snack
Hardboiled egg, piece of carrot, 4 olives stuffed with orange peel

Dinner
1 cup small roasted baby potatoes, about 1.5 cups of chicken, carrots, and onions (mostly chicken- dark meat)

Water throughout day- 60oz

August 27, 2012

5:30pm. Countdown...

Strength: DL max.
95x5, 145x5, 165x3, 190x1, 200x1, 225xF, 220x1.
Wow, now looking at my weight scheme, wtf was I thinking? I was doing it on the fly. Bad idea. And not great form, either...

WOD: For time:
- 50 KBS
- 40 box jump
- 30 DL
- 20 Shoulder to overhead
- 10 double unders

Weight/Specs: 45lb, 24", 155lb, 95lb
Result: 16:22
Notes: DL and STO killed my time. Couldn't do too many in a row. 5 each round for jerks (and not great jerks, either) and DL was 5, 3, than 2. Back not great, but not horrendous. 155 is just a touch too heavy for me to rep out.

Day 18 21DSD

Breakfast
3 egg omelet with 2 tomatillos, 2 olives, 1 tbs coconut oil
Green tea

Lunch
3 cup salad with 6oz chicken, 1/4 cup cucumber, 1/4 cup diced pepper, oil and balsamic dressing
Handful of grape tomatoes

Snack
Skin from the baked sweet potato, little bit of coconut milk- less than a tbs in total...

Dinner
Big ol steak- 14oz at least, 1/3 grilled acorn squash (about 2/3 cup)
2 cups salad with diced peppers, oil and balsamic dressing, and 1 thick slice of tomato (about 1/4 cup)

Dessert
SWEET POTATO ICE CREAM!! Thank you Juli Bauer :) About 1/2 cup. It's just sweet potato, coconut milk, and cinnamon. Delish.

Snack
1 carrot stick

Water throughout day- 70oz

August 26, 2012

8:15am Boardwalk run

5 miles. Roughly 45 min. Did "Indian" sprints the last .25mile. Felt good! Really worked on post running.

Day 17 21DSD

Kayy, so this was a few days ago... hope I remember all ;)

Breakfast
3 egg omelet with 2/3 cup zucchini, 1 tbs coconut oil, 1/2 avocado

Lunch
Handful grape tomatoes
3 cup salad with 1/4 cup cukes, 1/4 cup diced pepper, 1/4 cup sliced grape tomatoes, 6oz grilled chicken, oil and balsamic dressing, 1/2 avocado
White tea

Snacks (galoreeee)
12 small/medium shrimp, 10 pepper strips with 2 tbs homemade salsa, 3 tbs store bought guac, 1 slice salami
4 drinks- 1 frozen margarita (tequila, lime, agave), 1 tequila, coconut milk, lime and club, and 2 tequila, lime, and club

Dinner
2 ribs (no sauce), 1/2 chicken breast, 1/2 sausage link, 1/2 cup peppers and onions, 1 cup lettuce with oil and red wine vinegar
Some zucchini ribbons and grape tomato halves (1/2 cup in total, maybe), about 6 little strips of salami, about 1oz in total

Water throughout day- good question. 60oz? 80?

Day 16 21DSD

Breakfast (post WOD)
3 egg omelet with 2 small leeks and 2 small onion, 2 tbs olive oil, 1/4 avocado
Green tea

Lunch
1 chicken leg- thigh and drumstick, with skin, 2/3 cup roasted baby potatoes, 1 carrot stick

Dinner
1 small chicken thigh without skin, 4oz burger, 2 cups mixed greens, 1 tbs olive oil, 1 cup sauteed zucchini and tomatillos

Snack
About 12 cherry tomatoes, 5 baby carrot sticks, 3 olives

Water- about 60oz throughout day. (mostly in the morning)

August 24, 2012

8am Class

Warm up (while waiting for Phil): 2 miles

WOD: 15 min AMRAP
- 5 pull ups
- 10 clapping push ups (I subbed box jumps after 2nd round)
- 15 OHS

Weight: 45;b
Result: 7
Notes: Way too much shoulder, not good to have the OHS followed by pull ups. Still can't really feel my left arm :(

Day 15 21DSD

Breakfast
3 "egg patties", 1 sausage patty
Tea
(God I can't wait to have a real breakfast...)

Lunch
1 bag shredded veggies- broc, cauli, carrots, and radicchio- I think 10oz, 1/3 avocado, 4.5oz chicken, 1 tbs olive oil

Snack
1 carrot stick, 1 hardboiled egg, 1/6 avocado

Dinner
1 Chicken leg (thigh and drumstick) with skin, ~2/3 cup roasted baby potatoes (yes, white potatoes. Don't judge)

Water throughout the day- 40 oz

Day 14 21DSD

Breakfast
Big ol' portion of "scrambled eggs" and *gasp* 5 medallion slices of maple cured sausage links. I had a rough night... it just seemed to make it a little better. But I didn't eat all of the ones on my plate... :-/
Black tea

Lunch
3 cup salad with 4.5oz chicken, 1/3 avocado, 1 small tomato, 1/4 cup mixed marinated veggies and olives, 1 tbs olive oil
Black tea with lemon

Snack
1 hardboiled egg and 1 egg white, 1 small tomato

Dinner
2 cup salad with 1/2 cup mix of marinated asparagus, artichokes, and olives, 1/3 avocado, 1 tbs olive oil, 4.5oz chicken
Decaf tea

Water throughout day- 40oz

Day 13 21DSD

Breakfast
3 egg patties (? I don't know either...), 3 bacon strips (same as yesterday... def not kosher. but choices extremely limited)
Tea

Lunch
2 big pieces of kale, 2 slices salami, 2oz ham, 2oz chicken breast, 2oz roast beef, a few slices tomato

Snack
4 hardboiled eggs, 1 tomato

Dinner (post WOD, super late)
4.5oz Perdue short cuts chicken, 10oz bag steamed organic veggies, 1/2 avocado, 1 tbs olive oil, about 5 olives

Water throughout day- 70oz

I'm definitely running ketosis right now. And I was super cranky all day. Except the WOD. And food shopping. Everything else sucked.

August 21, 2012

7:30pm at 914

WOD: For time:
- 10 shoulder to overhead
- 5x100m
- 10 shoulder to overhead
- 4x100m
- 10 shoulder to overhead
- 3x100m
- 10 shoulder to overhead
- 2x100m
- 10 shoulder to overhead
- 1x100m

Weight: 85lb
Result: 12:28
Notes: I prob could have pushed it to 95, but my shoulder has been feeling sore so I decided to stick to 85. Felt great. Really sprinted out the last run. Didn't drop the bar. Yayy

3min sit up test- 98. Really?!? I tried so hard for 100...

Day 12 21DSD

Breakfast
Hotel eggs. Probably powdered. Totally gross. I'm sure not real :( 3 strips of bacon, I'm sure not organic or uncured :(
Tea

Lunch
A few pieces of kale, raw summer squash, tomatoes, 5 black olives, some onions, and a bunch of lunch meat- turkey and ham. I'm sure not paleo. But I can't go hungry :(

Dinner
Lettuce salad. Yes. That was it. No garden salad for me... with olive oil and red vinegar. 6oz filet with mushrooms and a red wine demi glaze, summer squash with butter, roasted new potatoes. Sorry, didn't have much of a choice while out at the work function :( I was starving so I ate the potatoes. I've worked out hard the past three days...
Green tea.

About 80oz water throughout day.

Day 11 21DSD

Breakfast
3 egg omelet with 1 cup eggplant, 1/2 cup tomato sauce, 2 tbs olive oil, 1/4 avocado
Green tea

Post WOD
2 hardboiled eggs, 1 small tomato

Lunch
5oz chicken breast, 2 small roasted tomatoes, 2 small roasted leeks

Dinner
Big ol hunk of salmon- 7-8oz? Small garden salad with olive oil and balsamic dressing, sauteed spinach with garlic (I'm sure not cooked in coconut or olive oil), summer squash and carrots (I'm sure smoothered in butter...*sigh*)
Decaf tea

Water- at least 80oz throughout day.

August 19, 2012

10am Open gym in Flemington

WOD: BK Special
15 min AMRAP
- 5 DL
- 10 weighted pistols
- 15 GHD sit ups
- 10 burpees

Weight: 135lb, 5lb
Result: 5 5/10/0/0
Notes: DL were heavy :( pistols were MAD tough. GHD I really felt in my erectors. Burpees always suck.

Day 10 21DSD

Breakfast
3 egg omelet with 1 cup eggplant, 2 tbs olive oil, parsley, 1 small tomato, 1/4 avocado
Green tea

Lunch (post WOD)
Chicken cobb salad- 3 cups lettuce, diced tomato, hardboiled egg, bacon (about 2-3 strips worth), 1/2 avocado, 3-4oz chicken breast, olive oil and balsamic dressing

Snack
Carrot stick

Dinner
4oz chicken breast (with skin and bones- though I didn't eat the bones :-P), 1 (you guessed it) tomato, 2/3 green pepper, 1 tbs olive oil

Snack
Carrot stick, 4 olives
Decaf chia tea

Water throughout the day- 60oz

August 18, 2012

10am open gym at CrossFit KOA, with my team, yo!

WOD: Partner WOD, 5 rounds for time
Partner 1:
- 12 back squat
- 15 v-ups
Partner 2:
- Farmer hold dumbbell (heavy)

Weight: 103 squats, 50lb DB
Result: 11:45
Notes: F*&$ing heavy. Pushed through the back squats. I need a video... Next time, farmer hold, if drop- 10 burpee penalty. I used hook grip. Good call, Bridget.

Cash out- 100 double unders.
- I keep straight on about the first 40-45. Then did double single. Really need to keep working on keeping my feet down and just jumping higher.

Day 9 21DSD

Well. I almost need to start over. I mean, not terrible, but cheat. Yes. Cheater.

Breakfast
3 egg omelet with 1 cup eggplant, 2 tbs olive oil, 1/4 avocado, 1 small tomato
Green tea

Lunch
2 cup salad (spinach, greens, carrots) with 1 small tomato, 1/4 green pepper, 4 olives, 3oz chicken, 2 tbs olive oil

Snack (post WOD)
2 hardboiled eggs, 1 small tomato

Dinner (aka cheat, kinda...)
2 glasses of wine. Yes! I said it! TWO! Wonderful, delicious, succulent glasses of Pinot Noir. I won't be able to drink with my Lori again for quite a few months. I think that was a good excuse.
14oz ribeye, 5 grilled asparagus spears, 2/3 cup veggies (smothered in butter, I think...)

About 60oz water throughout the day

August 17, 2012

4:30 class at CrossFit 908

Skill: Muscle up progression!
Worked grip... hang!

WOD: 21-15-9
- Ring row
- Ring dip
- High box jump

Specs: purple band, 24"
Result: 7:35
Notes: Impressed myself with ring dips since I never do them :)

Day 8 21DSD

Breakfast
3 egg omelet with spinach and ham (not sure what kind of oil cooked in :-/ )
Green tea x2

Lunch
3 cups salad with 1 sliced tomato, 4,5oz chicken, 4 olives with orange peel, 1.5 tbs olive oil

Dinner (super late, like 10 hours later...ahh!)
8ish pepper strips with probably 2 tbs guacamole (store bought)
*gasp* pumpkin ale. I know. Huge cheat. But it was SOO good.
5oz grilled steak, 4 slices grilled tomatoes with garlic, 8 spears grilled asparagus

About 40oz water

Day 7 21DSD

Breakfast
3 egg omelet with 1 cup eggplant, 1 tbs coconut milk, 2 tbs olive oil, herbs, 1/3 avocado
Green tea

Snack
Hardboiled egg, 5 slices of green pepper, 1/2 carrot stick

Lunch
Rest of the pepper, 1/2 carrot stick, 1 tomato, 1/3 avocado, 3.75oz sardines

Dinner
16oz bag of brussels sprouts, 4.5oz chicken, 1tbs olive oil, 4 olives stuffed with orange peel
Chamomile tea

About 40oz water

Day 6 21DSD

Breakfast
3 egg omelet with 2/3 cup eggplant, 1 tbs coconut milk, 2 tbs olive oil, chives, 1/2 avocado
Green tea

Lunch
Greek salad with grilled chicken from Blawenburg Market- about 2 cups romaine, 1/2 cup cucumbers, 1/2 cup tomatoes, about 12 kalamata olives, 5oz grilled chicken, 1.5tbs oil/vinegar/oregano dressing

Snack
1 hardboiled egg, 1 carrot stick

Dinner (Post WOD)
4oz parm-less chicken parm, medium baked potato (about 2/3 cup), 1/3 avocado

Snack
1/2 carrot stick

Gosh I have an exciting diet.

Water- 60oz.

August 14, 2012

5pm

WOD: Grace
- 30 clean and jerks for time

Weight: 95lb
Result: 5:28
Notes: Heavy. Need to work on opening my hips on clean.

Day 5 21DSD

Breakfast
3 egg omelet with 2/3 cup eggplant, 1 tbs coconut milk, parsley, and 2 tbs olive oil, and 1/2 avocado
Green tea

Lunch
4oz parm-less chicken parm, 1 cup spinach/spring mix with carrots, 1 small cucumber (about 2/3 cup diced), 1 tbs olive oil, 1/2 avocado

Snack
1 hardboiled egg, 1 carrot stick, 2 olives

Dinner
4oz parm-less chicken parm, 1.5 cup steamed napa cabbage with 1/2 avocado

Water- about 60oz

August 13, 2012

6pm class at that place...

Strength: Snatch week 2
50x3, 55x3, 60x10

WOD: 3 parts
- 5 min jump rope
rest 1 min

20-15-10-5
- back squat
- DB push press
rest 1 min

5 rounds
- 2 suicides with back petal
- rest 30 sec

Weight/Specs: Mix and match singles and doubles, 65lb and 20lb DB
Result: Complete, 5:19, complete
Notes: Not crazy about sprinting in my Nano 2.0's.

Day 4 21DSD

Hope I don't forget anything...

Breakfast
3 egg omelet with 2/3 cup eggplant, 2 tbs olive oil, chives, 1 tbs coconut milk
Green tea

Lunch (post WOD)
Bunch of cut up veggies, and *gasp* a little bit of the ranch dressing spilled onto them...
8oz burger with lettuce, tomato, onion, and avocado, little lettuce side salad with carrots and *gasp* sliced almonds. Not many, though... dressed in olive oil

Lotsa water. Yep. 40oz at least thus far in the day.

Snack
Hardboiled egg, carrot stick, coconut oil, 2 olives

Dinner
The most DELICIOUS parm-less chicken parm EVER! About 4oz, coated in coconut flour, pan seared then baked with homemade tomato sauce. Steamed napa cabbage on the side.

August 12, 2012

10am Class at Morristown!

WOD: Team WOD- 15 min AMRAP
- 3 sled pulls
- Sit ups
- OH Walking Lunge
- Double Unders

Weight/Specs: 95lb, forward pull, butterfly, 25lb WL, double/singles
Result: 3 2/0/0
Notes: Me, Ack, Oz, and Smitty. Burn out on sled pull by third length! Active shoulders by stack and down. Overall great!

Day 3 21DSD

Breakfast
3 egg omelet with 1/2 cup grilled-then-sauteed zucchini in 2 tbs olive oil, 2 slices maple cured bacon (yes, sigh, cheat again...)
Decaf green tea

Snack
1oz chicken breast, radish
...lil bit later...
1 tbs coconut oil, 1oz chicken breast, 1 cup salad with olive oil and balsamic

Lunch
4oz burger with piece of romaine lettuce and tomatoes

Dinner
4.5oz salmon filet in Jamaican Jerk seasoning, 1 cup steamed napa cabbage with 1 tbs olive oil
Half a carrot

Lotsa water throughout the day. Average is 60oz I'd guess.

Day 2 21DSD

Breakfast
3 egg omelet with 1 small eggplant and 1 tbs coconut milk cooked in 2 tbs olive oil
Green tea

Lunch
3oz chicken with summer squash, pepper, and onion cooked in olive oil (about 1/2 cup cooked veg)

Dinner 1 (post WOD)
Pork chops- 6oz grilled chicken breast with veggies (broc cauli and carrots) in olive oil

Dinner 2
Decaf green tea, handful of cherry tomatoes
6oz london broil, 1/2 cup sweet potatoes and onions and bacon, 3 cups salad with olive oil and balsamic
Sip of woodchick green apple cider.


Lotsa water throughout the day


So- technically, cheat again. With bacon and woodchuck cider. But it wasn't much, I swear!!!

August 10, 2012

4pm at N-Raged

WOD: 12-9-6-3
Back squat
Farmer carry walking lunges w/kb

Weight: 95lb, 35lb (so 70 all together)
Result: 5:51
Notes: Need to keep my butt BACK

And I did handstand shoulder touches against wall. And a handstand on top of kettlebells.

And three chin ups :)

Day 1 21DSD

Official day 1! And I've already cheated, ha! Blasphemy.

Breakfast- 7:30am
3 egg omelet with bacon and spinach. I think bacon is the cheat... and I'm sure it wasn't cooked in coconut oil. I kinda forgot about the bacon thing when I ordered. Cooking oil isn't much I can help when I'm on the road :(
Chia tea (weaning down caffeine)

Lunch- 1:15pm
3 cup salad (spinach, spring mix, carrots) with 6 olives, 4 thin slices of tomato, 5oz chicken, 1/2 avocado, and 1 tbs olive oil

Lotsa water throughout the day.

Snack- 5pm
Carrot stick with little bit of coconut oil

Post WOD- 7pm
1/2 scoop protein powder- yes, I'm sure it was sweetened.

Dinner- 8:45pm
5oz Salmon with Jamaican Jerk seasoning, 2 small white potatoes sauteed with paprika in olive oil.

Okay so three fails today- bacon (probably cured with sugar), protein powder (sweetened), and white potatoes (although I have the athlete "modification").

On it again tomorrow. I already miss my nuts. Fruits not so much. Mango black tea? *tear* only 20 more days!

August 9, 2012

6pm at N-Raged

Strength:  Clean and jerk "week 1"
65x5, 75x3, 85x6

Phew my arms are rough after last night!

WOD: For time:
-800m
---
21-15-9
- Push press
- Med ball sit ups
- Hand release push ups
---
-800m

Weight/Specs: 65b, 15lb, row then run
Result: 17:21
Notes: Holy arms. I'm shot. Yippieee :)

Pre-21 day sugar detox!

So, last day with sugary stuff, and only because I had a watermelon cut up in the fridge already and I can't just let food go to waste. And I figured since it is my last day I would top it off with a nice glass of Malbec :)

Anywho, my diet generally consists of an omelet in the morning with veggies and some kinda fat, depending on if I'm on a bacon or avo kick. I used to always have cheese in my omelet too but I gave that up about three weeks ago. I'm trying to kick dairy all together and I've done a pretty good job cept this past weekend I had two cheese burgers. No big. I eat this pretty early, 6ish on Wednesdays and 7, 730ish most other days

Snack usually comes around 1030, 11. Unless I'm slammed with work and then I'll just eat lunch at 12. But snacks usually consist of some dried fruit and nuts. I was really good at doing HB eggs for a while, and I need to get back to that. I gots a dozen I'm gonna boil up tomorrow.

Lunch is whatever meat and veg I have in my fridge. Right now veg comes from the CSA weekly pick up. When I had lots of greens I did salads. Meat is generally chicken or sardines. Sometimes I go crazy and get beef or salmon or tilapia.

Afternoon snack/late night snack is usually carrot sticks or banana chips and almond butter. A lot of it. I am way obsessed. It's a bit of a problem.

Dinner looks like lunch. Lunch looks like dinner. Sometimes I have a glass of wine with dinner.

At least once a week we eat at Pork Chops. Generally I do a half chicken with dry veggies (broc, cauli, carrots). I'm sure the seasonings on the chicken aren't paleo. But GOD it's good. Wednesday nights when I'm on the Island I go out for dinner. Although lately I have been buying Perdue shortcuts and a bag of steamed veggies (same broc cauli and carrots) with some avo and olive oil. Typically I go out one night a weekend, and will have my fair share of vineo. And then go home and crush some carrots and almond butter. Problem, I know.

So here's my plan.  No fruit, sugary things (honey and maple syrup basically), wine (booooo!!), and no nuts. Nuts aren't included in the plan, but I'm cuttin em out anyway.

TODAY!
3 eggs, 1/2 summer squash (about 3/4 cup), 3 tbs olive oil, chives
3 strips bacon, 1 sausage link, 3 pieces pineapple
4oz salmon with jerk seasoning, 1 cup watermelon
1 scoop trutein
4oz Perdue shortcuts grilled chicken, 10oz steamed broc, cauliflower, carrots, 1/2 avocado, 1 tbs olive oil
5oz Malbec

BRING IT!

August 8, 2012

5pm Class at Crossfit Kryptonite

Strength: Bench press 3x5
65%x5, 75%x5, 85%x5
65lb, 75lb, 85lb

WOD: 5rft
- 12 med ball clean
- 6 Turkish get ups

Weight: 14lb, 30lb
Result: 12:32
Notes: <3 kettlebell bruises :)

August 7, 2012

21 day sugar detox! 

So, I'm a day behind their little group thing starting, and I still have some watermelon in my fridge. And I just had some wine. And I still have to buy the book. So I'll be starting a few days, haha.

Basically, I've got a few things I'd like to manage.
#1 Sleep.
#2 Mood swings
#3 Definition.

The past few months my sleep has been crazy off. Some nights I'll get 6, others 9, some 3. Granted that's cuz my ass was out late that night doing things not meant for this blog, but still. Case and point ;) Some nights I legit cannot fall asleep. Mind will be racing with 800 things and I'm all hot and bothered. Well, that's cuz my cheap ass won't buy an a/c for my apartment.

Mood swings is an issue all women deal with. But I'm a total head case. My hormone levels are all whack, probably because I lift too much weight and my testosterone levels are killing the rest, but no worries I still have all of the working parts. And I'm hot.

Which brings me to my last point: definition. I'm up to 144lbs. Overall, good. I've needed to get weight back on my bony body. I'm at a good comfort level with it, although I just broke a zipper on a pair of pants today. Granted the pants are old and kinda cheap, but nonetheless, I'd still like to lean myself out a bit and rock out some defined abs.

Far as I can tell I'll be giving up fruit, wine, dairy (which I already did), honey/sweeteners, and nuts. I don't think nuts are included, but Juli Bauer gave em up and I idolize her. So I'm gonna follow suit and cut them out. Then divulge in them when this is over. Because I could make love to a jar of almond butter. Sorry, graphic, but deal with it.

August 6, 2012

6pm Class

Strength: Snatch
35x5, 45x5, 50x3, 55x10
Clean and jerk
55x10

WOD: 15 min AMRAP
- 5 pull ups
- 10 push ups
- 15 squat thrusts

Result: 7 5/10/6
Notes: Hand ripped a bit round one. Mental breakdown #1. Realized I only did 10 squat thrusts the first two rounds. Mental breakdown #2. Super cotton mouth. Mental breakdown #3. Finished workout, alive. Slight mental rehab #1. Home, glass of wine, mental rehab night cap. And I'm out.

August 5, 2012

9ish am on boardwalk


3.5 mile run. Not sure time. Maybe 35 min? Ran faster than I should have for a recovery run, but I was in the zone :)

August 4, 2012

7:30am at N-Raged


WOD: Death by Power Clean
15 min AMRAP
One power clean on first minute, two on second, three on third...
If cannot complete a round go back to beginning of ladder

Weight: 85lb
Result: 80- 11 rounds complete, 8 reps on 12th min, plus 3min
Notes: On tenth round still had about 25 sec left, but finished 11th round and needed about 15 sec recovery which killed that round. Felt great!

August 3, 2012

4pm Class at N-Raged


WOD: 5rft
- 15 walking lunges with bar, into strict press
- 1 min jump rope

Weight: 45lb bar
Result: 13:00
Notes: Tough! Cool! I switched from back rack to front rack, mostly bc of my shoulder. Figured out about half way through to use the step up from the lunge to go right into the press (like a half thruster...). Ended on a double under. Bam.

August 1, 2012

6pm Class at Crossfit Kryptonite


WOD: 21-15-9
- Double KB swings
- Double KB thrusters

Weight: 25lb
Result: 6:31
Notes: Holy hard! But cool! Love these guys.

July 31, 2012

6pm Class at N-Raged


Strength: DL 1RM
95x6, 135x3, 165x2, 185x1, 205x1, 215x1


WOD: For time:
-800m
- 2-4-6-8-10-12
--DL
--Weighted pull ups
-800m

Weight/Specs: 95lb, 65lb GHD bent over rows
Result: 15:35
Notes: Yayyy for running :) Bent over rows are killer. But good for progression to strict pulls ups. OOHH I did a strict chin up, too :)

July 30, 2012

4pm Class

Strength: Front Squat 1RM
95x5, 115x4, 135x1, 150x1, 160x1 (kinda ugly :-/ )


WOD: 7 rounds for reps
- Max HSPU
- 15 hollow rocks

Specs: Tripod HSPu
Result: 70 reps
Notes: Apparently my hollow rocks kinda suck according to Carl Paoli. Oops :) I'll work on that!
hspu= 20, 10, 7, 7, 7, 9, 10.

July 28, 2012

8:30am at N-Raged


WOD: For time
- 10 SDHP
- 20 Burpees
- 30 T2B
- 40 Wall ball
- 50 KBS
- 40 WB
- 30 T2B
- 20 burpees
- 10 SDHP

Weight: 65lb, 35lb
Results: 21:04
Notes: I should not have drank so much last night. And my hands hurt.

July 27, 2012

4pm Class at N-Raged


Strength: Back squat 1rm
95x5, 115x5, 135x3, 150x1, 165x1, 175xF, 170x1


WOD: 10!
10-1 cleans
1-10 GI Janes

Weight: 65lb
Result: 14:35
Notes: Hands. Waaaah. Haha didn't rip, but almost. Wore my new Nano 2.0's :)

July 26, 2012

5:30 at Crossfit 914


Warm up: 3rft
- 5 inch worm push ups
- 10 hollow rock swings
- 15 sit ups


Strength: Clean 1rm
65x5, 85x5, 95x3, 115x1, 125xfx2, 115x1, 125x1


WOD: "Cindy"
20 min AMRAP
- 5 pull ups
- 10 push ups
- 15 air squats

Result: 14 4/0/0
Notes: pull ups by the end were rough. Push ups fell apart in middle and came back together towards the end.

July 24, 2012

7pm at my house


WOD: 5rtf
- 10 overhead walking lunges w/KB
- 10 KBS

Cash out: 50 sit ups

Weight: 35lb
Result: 5:33, 1:10
Notes: KBS tough after OHWL. But overall felt good. Lighter workout.

July 23, 2012

sorry, fell behind!


6pm Class at N-Raged


Strength: 1RM Press
85

WOD: 3RFT
- 400m
- 12 burpee broad jump
- 10 OHS

Weight: 65lb
Result: 10:34
Notes: First run in WOD in quite some time. Gonna take a little getting used to again!

July 22, 2012

9:15am


5k Run


29:11ish. Slow, haha! First big run in a long time (since Ragner). I've got a long way to go! Glad to get back out into it.

July 21, 2012

10:30am Class @ FiveStar


Strength:  Wide grip dead lift
Worked my hook grip!
95x5, 115x5, 135x3, 155x3

WOD: 15 min AMRAP
- ODDS: 21 push ups
- EVENS: 21 st leg sit ups
- 15 box jump
- 9 push press

Weight/Specs: 20", 65lb
Result: 6 12/0/0
Notes: *&@# push ups killed me. Otherwise felt really good!

July 20, 2012

4:45pm at N-Raged (not class, just lifting)


Strength: Push press week 1
70x5, 80x5, 90x10

Front squat week 1
90x5, 105x5, 120x7
failed on 8. need to work on my bottom

July 18, 2012

6am Class at Crossfit Redondo


WOD: "Mary"
20 min AMRAP
- 5 HSPU
- 10 Pistols
- 15 Pull ups

Specs: tripod, light band
Result: 9 5/10/0
Notes: Didn't rip my hands! Haha yayy. Tripod HSPU def get more work completed. I really want to work up to the wall... Pistols rocked, as always. Good small box right by the hotel (about a mile away), I ran there and back! Love their hospitality :)

July 15, 2012

12:20pm at the 2012 Crossfit Games Spectator WOD area


WOD: Rowing Helen
3 RFT
- 500m row
- 21 KBS
- 12 Pull ups

Weight: 35lb
Result: 14:17
Notes: Lil hand tear never hurt no one ;) Remember to come UP and off the bar. Row really fell off by round three, but I was hot and undernourished, haha. But I had my VCF cheering section which was awesomee.

July 13, 2012

1pm at the 2012 Crossfit Games


WOD: Games '08 DL Burpee WOD
5 RFT
- 5 DL
- 10 burpees

Weight: 185lb
Result: 7:36
Notes: Thank you to Randy for convincing me to go the heavier weight. I really pushed through and with everyone cheering me on it was amazing :)

July 12, 2012

7pm Class at Valley Crossfit


WOD: Remains unknown. Team WOD with running, burpees, thrusters, and a buddy carry.

Team Bonnie- 21:46

Fabulous people, fantastic box.

July 9, 2012

6pm Class


Strength: Back squat 1rm
95x5, 115x5, 135x3, 155x1, 165x1


WOD: 5rft
- 5 jumping ball slams
- 10 devil jumps
- 15 plyo push ups
- 20 double unders

Weight/Specs: 15lb med ball, 45lb plate
Result: 15:30ish
Notes: stopped about midway through 3rd round b/c double unders JUST weren't working for me.

July 7, 2012

10:15 Class at CrossFit Morristown!


Strength: Deadlift 3RM
95x5, 115x5, 135x5, 145x5, 165x3, 175x3


WOD: 5RFT
- 7 Squat cleans
- 14 KBS

Weight: 95lb, 35lb
Result: 13:03
Notes: Work on my squat clean! Pull bar to above knees, explode hips, pull myself under the bar. Don't drop too low and don't keep the bar so close to my shins. KBS- Don't squat so low.

Awesome class. Awesome gym. Awesome people.

July 6, 2012

5pm, In my backyard :)


WOD: For time
Burpees/sit ups
40/10,  20/20, 10/40

Result: 8:34
Notes: Keep breaking up burpees.. Boo!!

July 5, 2012

5:30 Class at FiveStar!


Strength: Bench 8x8x8xAMRAP- use 3RM weight- 65%, 70%, 75%, 80%
45, 50, 55, 60- 20
*Come to sternum, not collarbone*


WOD: "Dan"
5 RFT
- 40 air squats
- 30 HR push ups
- 20 KB SDHP
- 10 KB alt snatch

Weight: 35lb, 26lb
Result: 24:15
Notes: Ouchy on my arms, haha! Really need to work on that snatch. Push ups were weak-ish, but pushed through! (haha, no pun intended ;) Felt great!

July 3, 2012

6:30 Class at CrossFit Lithium (me and Mamacita Anna!)


WOD: "A Little Chipper"
- 10 HSPU
- 15 DU
- 20 Hang power clean
- 15 DU
- 30 Wall ball
- 15 DU
- 40 DB Snatch
- 15 DU
- 50 Sit ups
- 15 DU
- 40 Walking lunge
- 15 DU
- 30 KBS
- 15 DU
- 20 SDHP
- 15 DU
- 10 Push ups

Weight/Specs: tripod, 65lb, 14lb @ 9', 25lb db, 35lb kb
Result: 22:47
Notes: WOAH doubles! Got better as chipper went on. Overall felt GREAT! Totally sore :)

July 2, 2012

7pm @ Home


WOD: Main site WOD...
For time
- 70 burpees
- 60 st leg sit ups
- 50 KBS
- 40 pull ups
- 30 push ups

Weight/Specs: 35lb, body row
Result: 16:00
Notes: Kept a decent pace, could have increased it a bit. Overall felt good!

June 30, 2012

8:30am Class


WOD: 5RFT
- 30 wall ball
- bear crawl to barrier, either over or under
- 200m

Weight/Specs: 15lb @ 8', under barrier, row
Result: 15:46
Notes: <3 wall balls. Rowed slow, but very steady. Felt good.

June 29, 2012

4pm Class


WOD: 20min AMRAP
- 5 KBS
- 10 Push ups
- 10 St leg sit ups

Weight: 35lb
Result: 12 4/0/0
Notes: Push ups killed me. Granted, this is day 4 in a row for me. And I really don't do that often. Plus I had very little to eat today and blood taken this morning. :) Whatevs. Sweat like a hog (not really, pigs don't sweat), and felt good.

June 28, 2012

6pm Class


WOD: 4RFT
- 200m
- 10 bar facing burpess
- 10 DL

Weight/Specs: skiier, 115lb
Result: 10:33
Notes: Really focused on form for deadlift. Felt good. Overall whole workout felt good, but don't feel like I really "got into it". Hmm.

June 27, 2012

6pm Class at CrossFit Kryptonite


WOD: For total reps + run time
3 rounds, 3 min AMRAP, 2 min rest between rounds
- 10 wall ball
- 10 SDHP
- 10 T2B

After last round, 2 min rest, 400m

Weight/Specs: 14lb, 65lb, row
Result: 60/50/45 + 1:43
Notes: Remember to keep form going down on SDHP. Got my shin a few times, but at least I'm keepin it close to my body :) Felt the row fro the night before, but worked on the breathing Matt said. That will take some practice! WB felt great and T2B sucked b/c I felt like I had NO grip.

June 26, 2012

4pm Class


WOD: Complete:
500m Row
5 min rest
4x500m row with 1min rest between rounds- try to meet or beat baseline score

Result: 1:54 base- 1:55/2:04/2:06/2:06
Notes: Totally killer, as most row workouts are! Could still work on form, obviously. Matt mentioned short short breaths on the recovery...

June 24, 2012

2nd WOD at Cert!!


WOD: 8 min AMRAP
-8 push ups
-10 med ball clean
-12 sit ups

Weight: 8lb
Results: 5 6/0/0
Notes: FULL HIP EXTENSION! My big fault in med ball clean. Stand all the way up from the front squat before dropping back down again. Also, make sure to keep abs tight on push ups.

June 23, 2012

CERT WEEKEND!!! @ CF NEW ENGLAND!


WOD: Fran
21-15-9
Thrusters
Pull ups

Weight: 65lb
Results: 8:00
Notes: Holy 1 min PR! Had great instruction from the seminar staff. Learned better move for the kipping pull ups. That was still my time killer. If I can get more efficient there I can really bring this time down.

June 21, 2012

6pm Class


Strength: Front Squat 1RM
95x5, 115x3, 135x1, 155xF, 145x1
Again, moving too fast through progression. It has just been me and Matt doing strength with class just standing around :-/


WOD: 4RFT
- 10 burpee box jump
- 15 wall ball
- 200m

Weight/Specs: 20", 15lb at 8', row
Result: 11:52
Notes: BAM! Felt awesome. Kinda slow on burpee box jumps. Went lower on wall ball since I haven't done em in a while. My last row was crazyyy I wanted to finish under 12 min so I went balls out :)

June 19, 2012

6pm Class


Strength: Push Press 1RM
65x5, 85x2, 105x2, 115x1, 125xF
Went a bit too fast. Not really into it. Meh. Didn't try again, getting ready for WOD


WOD: "Mary"
20min AMRAP
- 5 HSPU
- 10 pistols
- 15 pull ups

Specs: 45&10 plates, purple band
Result: 7 5/10/14 and busted hands 
Notes: Destroyed my hands on the last round. Should have never put my thumbs under! Pistols were great.

June 14, 2012

5:30am


Hotel "Fitness" Center


WOD: 5 rounds for time:
- 25 bottom to bottom squats
- 25 weighted v-ups
- 25 bench dips
- 25 supermans

Weight: 8lb
Result: 17:19
Notes: Awesome ab work out!

June 13, 2012

6:30am


Hotel pool


15 min laps- breast stroke, free style, back stroke

June 12, 2012

6am Class at CrossFit Collective


Skill: Rope climb! And heavy sit ups.


WOD: 15 min AMRAP
- 12 ring push ups
- 15 K2E
- 80m waiter walk

Weight/Specs: Hand release p.u., 1 pood
Result: 4 12/15/60m
Notes: Push ups slowed me down, and knees to elbow were rough b/c tabata from last night. Hands felt like they were gonna rip open! Almost wish they did to relieve some pressure. (I just shaved off the extra skin :-P)

June 11, 2012

4pm Class


WOD: For time
-800m
- 18-12-6
--HSPU
--KBS
--Jumping squat
-800m

Weight/Specs: row, 45 &10 plate, 35lb, air
Result: 12:13
Notes: Would like to go down more on HSPU again, but upper body is feeling last week. Last set of 6 were great with kipping. Did reg air squat instead of jumping cuz of foot.

After Party: Tabata K2E
7/6/6/5/5/5/4/5

I need to get this whole rhythm down... God I'm so white. (ha!)

June 8, 2012

4:30 Class, Long Island CrossFit

Strength: Press
Shoulder 1-1-1 (65, 75, 85)
Push 3-3-3 (85, 95, 105)
Jerk 5-5-5 (105, 115, 120 (x4))

WOD: 21-15-9
- Burpees
- Push Press
- St leg sit up x3

Weight: 75lb
Result: 12:15
Notes: Supposed to be burpee over bar and double unders x3, but no jumping for little miss broken foot :) Awesome workout, killer class, fabulous facility. I'm a little off balance b/c all the foot/leg issues recently. This next week of mostly rest should be good for me! Although I will probably work out any way :P

June 6, 2012

6pm Class


Strength: Dead week 4 (I know, twice in one week...)
75x5, 95x5, 115x5


WOD: #1- 5 min cap
21-15-9
- Front squat
- HSPU

3 min rest

6 min cap
"Fran"
21-15-9
- Thruster
- Pull ups

Weight/Specs: 65lb, 45 plate
Result: 81, 74
Notes: Not happy. Both good work outs, but not where I need to be. Front squats were good. HSPU were horrible. Thrusters were not pretty. Pull ups were horrendous. Work work work work...

June 5, 2012

6pm Class


Strength: Back squat wk 4
60x5, 75x5, 90x5


WOD: 5 rounds
- 800m
- rest 2 min between rounds after LAST person finishes

Specs: ski, row, ski, row, ski
Result: 3:51, 3:15, 3:59, 3:25, 3:59
Notes: Ugh, skied my heart out! I was wipedddd at the end of this :)

June 4, 2012

4pm Class


Strength: Deadlift week 3
145x5, 165x3, 180x3


WOD: Fight Gone Bad
3RFT, 1 min each station, 1 min rest between rounds
- wall ball
- SDHP
- box jump
- Push press
- row

Weight/Specs: med ball clean, 65lb, step ups, ski
Result: 91+76+79= 246
Notes: das boot! Overall good. SDHP killed my second and third rounds for score. Press really tough with boot.

June 2, 2012

8:30am Class


WOD: Cindy has the runs
20 min AMRAP
- 5 pull ups
- 10 push ups
- 15 air squats
- 200m

Specs: purple, row
Result: 9 5/10/15/50 (finished row, though)
Notes: Did better than I thought! especially with rowing, since that always takes longer.

June 1, 2012

4pm Class


Strength: Back squat week 3
110x5, 125x3, 140x2, 140x2


Skill: Row 500m x2
2:04, 1:56

I also did 5 push press at 75lb. A few deads at 135lb. I was kinda like a crossfit skitzo :) Hangin from bars and sh*t. :)

May 31, 2012

6pm Class


Strength: Shoulder Press week 4
35x5, 45x5, 45x5 (don't have small enough bars)

Deadlift week 2
135x3, 155x3, 175x1
Ugh, so not a good week for deadlift. Also, I haven't worked on in QUITE some time. And I'm still in a boot. And pull ups from work out killed my hands (I did after WOD)


WOD: For time
21-15-9
- Pull ups
- KBS
- Box + squat

Weight/Specs: 35lb, step ups
Result: 8:12
Notes: Supposed to be doubles, kbs, burpee box jump, butttttt I'm still in a boot :)

May 29, 2012

6pm Class


Strength: Bench week 4
45x5, 55x5, 65x5


WOD: Tabata Tuesday
- Push ups
- Jumping squat
- St leg sit up
- Pull up
- Lateral box over

Specs: Knees, air, red
Result: Done. Roughly 12/16/12/6/16
Notes: Pushed. Hard. Good. Ugh boot.

May 25, 2012

4pm Class


WOD: For time:
- 1000m
- 20 double unders
- 800m
- 15 doubles
- 600m
- 10 doubles
- 400m
- 5 doubles

Specs: skier, and hand release knee push ups (mod b/c boot)
Result: 16:51
Notes: Holy upper body! Traps like crazy. Although I don't feel it... yet... ;)

May 24, 2012

6pm Class:


Strength: Shoulder Press week 3
55x5, 65x3, 70x4


WOD: 3min/6min/12min
- 200m
- 30 Wall ball (med ball cleans)
- 20 T2B (st leg sit ups)
- 30 Box jumps (air squats)
- 20 SDHP
- 30 Burpees/push ups
- 20 Shoulder to overhead

Weight/Specs: 15lb ball, 65lb lifts, push ups on knees
Result: 42, 101, 161
Notes: What's in parenthesis is what I did because of THE BOOT! Really intense, goooood workout :)

May 22, 2012

6pm Class


Strength: Bench week 3
75x5, 85x3, 95x4 (fail on 5)


WOD: "Diane"
21-15-9
- Deadlift
- HSPU

Weight/Specs: 95lb, 45 and 10lb plate
Result: 3:36
Notes: in my boot! DL felt off b/c of it, but not too bad. Could have done a lower scale for HSPU...

May 18, 2012

4pm Class


WOD: 15 min AMRAP
- 5 pull ups
- 10 back extensions
- 15 straight leg sit ups

Specs: Purple band
Result: 13 3/0/0
Notes: Awesome! Lori kept me on pace. Good work out.

May 17, 2012

6pm Class


Strength: Back Squat week 2
105x3. 120x3, 130x5
Quit b/c of my foot


WOD: For time
- 800m
- 42-30-12 of Front Squat and Push Up
- 800m

Weight/Specs: row, 35lb, knees
Result: 16:35
Notes: Holy! Row was much better thanks to Matt's help Tuesday. My foot is killing me though. I should prob take a rest... Great workout though.

May 15, 2012

6pm Class


Strength: Press week 2
755x3, 60x3, 70x6


WOD: For time:
Team relay 3K- with burpees

Specs: row, air squats sub burpees
Result: 13:35 I think. Not sure. We kicked ass.
Notes: Ben, Casey, Me, David, Ian. Rock on.

Need to work on row. Lean forward slightly.


After Party: WOD again! haha. I just did straight leg sit ups. And back extensions. And GHD...

May 14, 2012

6pm Class


WOD: For time:
30 KBS
800m
30 Box jump
30 GTO
800m
30 New standard push ups

Weight/Specs: 35lb, air squat (sub box jump), 25lb, row
Result: 13:35
Notes: Really good! Kept a good 30-32 pace on rower. GTO killed me. And push ups. Although better than usual. Even with all the other upper body


Strength: Bench week 2
70x3, 80x3, 90x5

May 11, 2012

Ragner Relay Cape Cod 2012!!!!


One of the COOLEST races I've ever run! 186 miles, two vans, 12 runners. Plymouth to Provincetown. Start 9:30am May 11, run straight through until done!

Anna, Ken, Me, Betsy, Rose, Doug, Sharon, Erik, and Sai. Scott taking photo...

I ran two legs (assigned three, but hurt my foot on my second leg). My first leg was 6.8 miles, completed in about 58 minutes. Second leg was 8.4 miles, although I (got lost) ran about 9.3 miles in about 90 minutes. I hurt my foot about 1 mile in... But stuck it through! Rob ran my last leg for me, overnight.

In all, Team Adult Supervision Required finished in about 25 hours! Go us :)

May 7, 2012

6pm Class


WOD: 3RFT
- 200m run
- 10 pull ups
- 10 box jumps
- 10 KBS

Weight/Specs: 20ish inches (tire), 35lb
Result: 6:51
Notes: AWESOME! Quick, intense, killer.


Strength: Bench week 1
45x5, 60x5, 70x5, 80x9


Strength x2: Deadlift week 1
95x5, 125x5, 145x4, 165x4

Feeling weak on dead... :-/

May 6, 2012

Backyard WOD! 5pm

WOD: For time
21-18-15-12-9
KBS
Double unders

Weight/Specs: 35lb, double singles
Result: 11ish minutes
Notes: It's all in the wrists, baby. Getting there with doubles!

May 4, 2012

10am Class


Strength: Back squat 1rm
95x5, 115x5, 135x3, 155x1, 175xF, 165x1, 175xF


WOD: Partner WOD for time:
3 RFT
1000k sandbag carry
1 min rest

Weight/Specs: 20lb, Eric partner, 600m each
Result: 5:04, 11:09, 17:06
Notes: Realllyyy liked this one. We both ran 200m with the sandbag (1 lap), then 200m w/o.

May 3, 2012

6pm Class


FINALLY!!!! It's been too long :)


Strength: Shoulder press 1RM
65x5, 75x3, 85x1, 90xF, 90xF (almost!)


WOD: 3RFT
- 10 KB cleans
- 200m run
- 10 T2B
- 20 Push ups

Weight: 35lb
Result: 9:00
Notes: Originally set up to be 15 med ball cleans and true push ups, but I mod for me. I reallllllyyyy liked this work out. Awesome.

April 30, 2012

6pm Class


Strength: Bench press 1RM
65x5, 85x3, 95x2, 105x1


WOD: Hope

I didn't do it... but it looks fun!!! Soon my dear friends.. once I heal from this past weekend!

April 28, 2012

TOUGH MUDDER!!!!


Holy crap! Took us just under 4 hours, I don't know exact time.

I look like I've been beaten- uber bruised and beat up.

12+ miles, 25+ obstacles. Trail run. Water obstacles. Lots of other obstacles.

Ran in VVFs- I still stand by that decision, although my feet are soooo sore. I was super cold, at least after mile 10 (that's when the crazy water obstacles hit). Prior to that I was fine- UA shorts and long sleeve top. Next time definitely long pants, no matter how warm it is outside. And gloves. Or something to keep my hands warm. I couldn't do the monkey bars or rings because my hands were so cramped. Booooo.

My clan was awesome. I'd  run with them any day.

GET IT!

April 26, 2012

6pm Class


Nothing. Again :) Mudder this weekend. TAPERING!

April 23, 2012

6pm Class

WOD: Fight Gone Bad

- Push press

- Row

- Wall Ball

- Sumo deadlift high pull

- Box jump

Weight/Specs: 75#, row on 4, 15#@9', 75#, 20"

Result: 72, 73, 71= 216

Notes: 75# a bit heavy. Overall felt good. Not fast with wallballs, though. I really could have made up time there. And box jumps. I stepped off the whole time...

Strength: Push press week 1

70x5, 80x5, 90x7

April 21, 2012

10:30am Class **At FiveStar :)
WOD: Partner WOD For time
- 800m run (each)
- 70 st leg sit ups (split)
- 60 off the wall ball (squat every time)
- 50 lunges (each)
- 40 pull ups (split, 5 and switch)
- 30 partner deadlift (lower 1RM)
- 20 burpees (over partner, burpee over burpee=1)

Weight/Specs: 14# ball, purple band, 215#
Result: 19:34
Notes: Really cool! Off the wall ball kinda sucked haha. Partner deadlift very interesting. Partner burpees were neat.

April 20, 2012

4pm Class


WOD: Deadlift 1RM
5-5-3-3-3-1-1-1-1
65x10, 135x5, 150x5x2, 175x3x3, 190x1, 200x1, 205x1, 210x1, 215x1

Results: 251#!!!!
Notes: Woop woop! AND I had good form. In fact, I probably could have gone up but then I'da sacrificed form and I didn't want that.

April 19, 2012

6pm Class


WOD: 15 min AMRAP
- 15 wall ball
- Wicket jumps
- Lateral bear crawl

Weight: 15#
Result: 10 13/0/0
Notes: Overall, awesome. Lateral bear crawls were rough, esp with left side leading. Wall balls were good- able to keep threads of 5 at least with 15 # at 10'.


After Party: Core
15-12-9
- 3-way plate to right/center/left
- plate trunk twist, NOT touching ground
- 4-way knee to opposite elbow, knee to same elbow

Complete... Ugh! Haha.

April 17, 2012

4pm Class

WOD: "Barbara"
5 RFT
- 20 pull ups
- 30 push ups
- 40 sit ups
- 50 air squats
- 3 min rest

Specs: purple band, knee push ups
Result: 34:57
Notes: Damn son. Totally wiped day after... Pull ups and push ups were by far the toughest. Very intense, I liked it though. I know I keep saying it, but I need to work on skills.

Speaking of, I did not work on doubles! With abductor hurt, I was ordered no jumping :( Back to the game soon though :)

April 16, 2012

BIRTHDAY WOD!


6pm Class


WOD:
A- 3 RFT
- 200m
- 10 v-ups
- 10 KBS

B- 3RFT (cap is time from WOD A)
- 100m reverse
- 10 HSPU
- 10 Med ball cleans

Weight/Specs: row, 35#, 45# plate, 15#
Result: 5:04; 4:31
Notes: Awesome! Takes a bit longer to row than to run, but I need the practice. And quads smoked by end of med ball cleans. HSPU getting better, although I don't think I totally went down far enough every time...

ANNDDDD 26 birthday burpees!!! yay!

April 14, 2012

PRIMAL MUD RUN!


Just realized I didn't post yet :)

So, awesome. I could legit do one of these EVERY weekend. I mean, I'd be banged up and bruised a lot, but whatev.

4ish miles. 20 some odd obstacles/terrain. Ran with Greg, Kate, and Maegan. We pushed through the obstacles, and kinda jogged the rest. Finished in 1:23, 89%. And didn't push hard, haha.

April 12, 2012

6pm Class

Nothing. I did nothing. Well, kinda. I stretched, rolled, dead hangs, and coached the 7pm class. Rest rest rest, recoverrrrr. My abductor is not good and neither is my shoulder. And mud run is this weekend :-/

April 10, 2012

4pm Class

Strength: Clean and jerk
5-3-3-1-1-1
65, 85, 85, 105, 105, 95

WOD: Ladder for time
3-6-9-12-9-6-3
- Front squat
- Plate sit ups
- Wall ball

Weight: 65#, 10#, 15# @ 10'
Result: 8:08
Notes: Awesomeee. Shoulder is jacked though from last week. And abductor too. Waaahhh.

April 9, 2012

6pm Class

WOD: A: 7min cap, 3RFT
- 10 OHS
- 10 Double unders
- 10 Pull ups

B: 4min cap
-1000m run

Weight/Specs: 55#, doubles, purple band
Result: complete in under 7, and complete in 4:01
Notes: First round could have been quicker if I didn't break my jump rope :) Overall really liked it because both were quick and the first was complex.

April 8, 2012

10am Run
With my big bro :)

51:21, 5.64 miles
Avg 9:07 (walked about 1/3 Mile after end of 5th mile, then sprinted last 300m)
Max 5:13 pace

Overall felt great! Right ankle kind of tight for beginning of run, I think b/c of driving. Calves kind of tight from not doing so many miles lately. Ran in new brooks. A-m-a-z-i-n-g!

Happy Easter :)
Sent from my Verizon Wireless BlackBerry

April 5, 2012

6pm Class

WOD: 4 RFT

- 200m Run

- 5 HSPU

- 10 Wallball

- 15 Deadlift

Weight/Specs: 45# plate, 15# wb, 95# DL

Result: 10:48

Notes: Not warm enough before starting. HSPU good. Wallball meh. DL pretty good. Back tight by last round. Really need to get warmer before class starts!

WOD 2 (coach Ian 3!)

4 RFT

- 10 sledge hammers on tire

- 10 T2B

- 15 push ups

Weight: 10#

Result: 6 something. Only completed 3 10/0/0...

Notes: After last round of sledge on left side, went to jump on bar and felt my left shoulder slip... BOO! Stopped there. No bueno. Ice ice babyy.