10K Row

Rowed my first 10K tonight: 46:33. I was planning on only rowing for 30 minutes but I felt good so I kept going.

Catching Up

Thursday: 10/22 3 mile tempo run
Friday: 10/23 Rest Day
Saturday: 10/24 6 mile tempo run
Sunday: 10/25 7 mile slow run
Monday: 10/26 rest day
Yesterday: Supposed to do a 17 mile run but it was rainy and I was lazy, so I did FSx5 45,55,65,75,85
Today: Copied Dymphna's WO 'cause it sounded good: 5 rounds of 1k Row and 10 HPC 65#...38 min! ouch!

Lunges

Today:
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

Yesterday: 15 mi run

Paleo Day 30!!!

Ran 4 miles this morning and then spent a lot of time playing in the ocean today. Today is my last day of the 30 day Paleo challenge! I'm proud of myself for committing and following through and I'm excited that I found an eating style that I believe in. Because we're still in Hawaii, I'm not in a place to weigh myself or check my body fat but I'm pretty sure I've lost at least 5 lbs and I feel good about myself. I have more muscle tone, but I don't know if it's because I've gotten stronger or because I've lost some fat. Either way, I like the results and I haven't lost any strength or speed (while I'm not sure if I've gained in either category). The last component I wanted to evaluate was my skin complexion and I don't see a difference in that. I asked Riley if he noticed any difference in me. Besides the physical changes I mentioned above he noticed that I wasn't as moody and dissatisfied with my body. So...many positive results from Paleo. My plan from here is to continue with the Paleo but add a cheat day on Saturday's where I eat what I want. We'll see if the cheat day makes the diet easier or harder for me than I'll go from there and re-evaluate. And for those of you who know me so well, you know that I've been dreaming up all the foods I'm going to devour tomorrow, so here's my plan:
Breakfast buffet at hotel with french toast & pancakes with all the works, bacon, pastries, juice, etc
Lunch at Chinatown where I devour loads of fried rice, spring rolls, dumplings & bean pastries
Dinner at a local Italian joint called Due Divino Pastaria where I tackle some super-cheesy pizza
Dessert at the hotel: chocolate melting cake with coconut gelato...my two favorite desserts in one!
Throw in chocolate covered macademia nuts & a pumpkin spiced latte from Starbucks as snacks & that should be a successful cheat day!

Sprints & Fran

Wednesday 10/07
Early morning Sprints: 30 sec on, 30 sec on, 1 min etc, 2 min etc, 4 min etc, 2 min etc, 1 min etc, 30 sec etc
Squat machine x5 95, 105, 120, 130, 140, 150

Thursday 10/08
Modified Fran: 21, 15 9 reps of thrusters using 2x25# dumbells and pull-ups were assisted dead-hangs 14:40
ab workout

13 miles

13 mile run, 10 min pace, semi-pose run. Trying to strike more mid-foot on my long runs and it worked well today. My legs didn't fatigue like they have the past few weeks. It was great running in the cool weather in Ohio. I was never a runner when I lived in Ohio, so it's fun to explore on foot. 2 more days til Hawaii!

Pilates, Tempo, Paleo Day 23

Thursday 10/1 30 min Pilates. I'be been tired lately and muscles sore so a dug out my pilates dvd and it was the perfect workout for the day.

Today: 1 mile warm-up, 4 mile tempo run at 8:40 pace, 1.5 mile cool down. 60 degrees in Ohio and it felt great running in the cool weather.

Paleo is still going well. I've only got a week until my 30 day challenge is over! I've really enjoyed the Paleo. I feel good about myself, I lost the 5 lbs I was hoping for, I don't have sugar crashes, constipation or swelling. I love the fact that I don't have to weigh my food. If I'm hungry I eat and I know what I'm allowed to eat...meat, fruits, veggies, nuts (minus peanuts) and seeds. It's a no-brainer diet with discipline. Today I went to an Amish store with my mom and she treated me to dried mangos, dried figs, and a date roll made from dates, coconut and almonds...delicious! It's fun to come across "special treats" that don't make me feel guilty. While I can still have a variety of tasty foods, I'm already to looking forward to breaking the fast in Hawaii with a pina colada or a chocolate milkshake on the beach! I think I will try to keep following the Paleo with a cheat day every Saturday.

Upper Body

For Time: 21, 15, 9 reps of 55# BP and pull-ups Time: 6 something

Poor Running but Keeping the Paleo

Although we've been on vacation I've still stuck to the paleo. I did accidently lick muffin off my finger and didn't realize it until I swallowed. Not too bad for my only bloop! So, for catching up...
THis past week did a few short runs with one day of 800m intervals. Then,

Sunday 9/27 attempted a 12 mile run but someone stole the water (in my camelback sippy!!!)I had planted next to the road so I had to run home to hydrate. Only made it 7 miles, drank a lot of water then rested at home for a bit. Finished the 5 miles a few hours later. Nasty run. Not feeling it. Allergies bothering me and just feeling ugh!

Monday 9/28 Front Squat 55x3, 65x3, 75x3, 85x3, 95x3, 105x1, 110x1, 115(f) knees bowed in too much

Tuesday 9/29 Isabel using 55# for snatch Time: 2:41 Next time I'll try 65#; 4 mile run/walk...still can't run for some reason

GHD Paleo 10

Got to the hotel late tonight and we're trying to wear the sugar-buzz out of the kids. Did yesterday's WOD this morning before we left for our trip:
5 Rounds of:
30 GHD situps
25 GHD back ext
Time: 14:50...Nat kicked my butt on this one! My hamstrings were TIGHT!
Paleo Day 10...I survived another cheat night while my family had a carb-fest at IHOP followed by chocolate chip bars, banana bread & popcorn! 1/3 of the way done! Morning weight: 130.5

Interval Run, Dead lift, Paleo 9

This afternoon I attempted my dreaded 4x1 mile at 7:45 min intervals. Didn't reach my goal, but I feel great about finishing, nonetheless, because I didn't quit after 3 like I was very tempted to do: I just kept thinking, "keep looking up and you won't vomit"
7:33, 7:40,7:51,8:11 When I got home and Riley saw how red my oxygen-deficient face was his comment was, "I think I made it too tough. Maybe next week we'll try at an 8 min pace." Intervals are my most dreaded runs, and this was the toughest interval workout I've ever done. 4 is a lot of rounds. Especially because any distance over 400m doesn't feel like a sprint to me!!! Followed the run with a quick deadlift workout: 3x152, 3x162, 4x172. 3x10 power snatches, 45# & 2x20 lunges.

As far as Paleo goes, I don't remember my morning weight because my chart sheet is in my Bible which is in my bag which is packed in the car because VACATION STARTS TOMORROW! We're so thrilled to be taking a family vacation to Florida. We'll be staying with Riley's younger sister most of the time, but for one glorious night we're meeting Ry's brother, Kyle, who hooked us up for a night in the Nickelodeon Hotel. So cool! If you get a chance, check out all the cool stuff at the hotel's blog (I'm too lazy to figure out a way to link it for you). I know we've got a sliming session waiting for us, but other than that, who knows! Anyway, back to Paelo, I had a good day. I bought two young coconuts, butsted them open myself using a screwdriver, hammer and an axe. I drained the milk, drank a ton, and then steamed some fresh veggies & shrimp in the milk. Delicious! I then scooped out a lot of the coconut flesh and shredded it in the food processer. I thought it tasted like a sweet delicacy, but Natalie, on the other hand, gagged on the texture that she claimed was like cartilidge :) So cheers to a creative lunch that boosted me through an un-necessary nap today!

Tempo Run, Shoulders, Paleo 8

Was supposed to run 3.5 miles at an 8:45 tempo but that didn't happen! Riley's been in Knoxville all week so I had the girls with me this morning. My pace was a lot closer to 9:15 than anything else, but I'm brushing it off as I'm learning to show myself more grace right now. :)
Headed to the gym and worked on shoulders this morning.
Shoulder Press: 3x60, 3x63, 4x66
3x10 pull-ups, 3x handstand holds, 3x15 wall ball shots

am weight: 133 Looking forward to our trip to Florida this coming week. I'll get to enjoy someone else's cooking and the occasional restaurant. Ready for a change in the food scene.

Rest & Paleo 7

Thankful today was a rest day. Enjoyed my girls today...playground & then errands. Just took it easy & I wasn't very hungry today. Am weight: 132. Funny story: I've been having trouble eating eggs lately, but I didn't do a good job having any meat prepared for lunch, and I didn't feel like cooking by the time lunch rolled around. I heated and mashed up 2 hard-boiled eggs and piled them on a bed of lettuce. I swallowed down about 5 bites feeling good, and then all of a sudden I found myself chewing, and chewing, and chewing endlessly. My mouth started watering b/c the texture was bothering me. I ran to the trash can and gagged on that salad. I threw the rest away. So much for trying eggs again. Didn't have anymore vegetables the rest of the day besides a slice of cucumber. So, that's not good, but I don't really care. It's temporary & it's not gonna kill me to miss a day of veggies. Speaking of veggies, though, I do have to say that one of the main perks of this diet is that it has cured me of my "constipation blues." I've been regular since day one. :)

Back Squat & Paleo 6

Back Squat: 5x90, 5x100, 7x110 (last week I failed on 6 & this week I failed on 8 so there's been some improvement)
3x15 KBS 16kg, 3x15 Back Ext, 2x20 Double-Unders

Paleo Day 6 Weight: 132.5 Body Fat: 22ish% (my scale said 23, online measuring test said 21 & Jen's scale said 21)
Took a short nap today while the girls napped this afternoon. I tried to eat eggs for breakfast, but I threw half my breakfast away. I'm just sick of eggs & there's only so many ways to prepare them. When it comes to food, I don't like being a creature of habit. Riley can eat the same foods over and over each day, every day. I like to repeat a couple times a month at most. Needless to say, I need to get a little more creative in the kitchen. I need some creative sauces to spice up plain meats & salads. And I've got to hunt down some new breakfast foods. Any ideas?

Bench, Row & Paleo 5

am: bench press 5x65, 5x70, 5x75 then 3x10 renegade row, 3x7 ring dips w/ 1 band, 3x10 medicine ball push-ups
pm: Interval Row 3x (250, 500, 750 @ max damper...I used 8.5)
Paleo Day 5 am weight: 133.5 Feeling pretty good. Didn't need a nap today although I shut my eyes for 10 min. Have felt a little foggy-minded today. Gotta remember to take my fish oil tonight!
Had a refreshing meal for dinner: smothered chicken breast in olive oil and curry powder. Grilled them. Topped them with a mixture of diced peaches & crushed cashews. Mmm! Sauteed cabbage on the side (Which I managed to burn) & sauteed mushrooms just b/c they sounded good. Watermelon for dessert. Was a nice break from my ground meat or fish with mixed vegetables.

Long Run Pose/ Paleo Day 4

Went for my long run this morning: 10 miles at 10 min pace. Was not feeling it today & didn't feel like going. It wasn't a bad run but I wasn't feeling strong either. I knew I didn't have the energy to tackle hills today so I ran to BP and back a couple times. I was a little nauseous from hunger around mile 8 and then I ate an apple, 1/2 a peach, and strawberries when I got home. I was able to pose the entire run except the downhill on the last half mile.
Day 4 on Paleo AM weight 134. Although I've been hungry all day nothing I'm allowed to eat has sounded good to me. I made myself eat a tuna salad for lunch & tilapia with steamed veggies for dinner. The food was my fuel and I feel good & strong when I eat those foods. My legs don't swell & I don't get sugar headaches but I don't necessarily enjoy eating either. Today was a day that I wanted a piece of bread or a bowl of cereal. I had a feeling I would crave carbs after my long run so I was prepared for these struggles.

Paleo Day 3

Am Weight: 134 so it's steadily dropping. Couldn't bring myself to eat any eggs or meat for breakfast this morning. I settled on nuts, yet again. I'm a little concerned that I'm eating way too many almonds but as long as I'm dropping weight I'm going to assume I'm not getting too many fats??? Anyone know about this? Riley and I worked on the lawn all morning and then we went out for lunch and I ate grilled salmon, grilled mushrooms, and a plain salad. The salmon & mushrooms tasted awesome. I get bored with my own cooking and routine foods that eating different foods that someone else prepared was the boost I needed today. And, yes, I was that annoying customer who informed the waiter that I couldn't have dairy so please make sure none of my food was cooked in butter. He was great and I was able to rest assured that I wasn't cheating.
Also, Nat's continuing to send me great articles, blogs, & recipes that have encouraged this journey. I've been reading a little on what other paleo followers eat and I think I'm going to try to incorporate un-sweetened coconut milk this week. Tonight was Riley's cheat night and it was killing me not to indulge in the ice cream & chocolate, but I resisted and I feel proud of myself. Strawberries, peaches, & mango tea got me through. :) I think a new food like the coconut milk would feel like a treat to look forward to. Physically, though, I feel good. I still feel strong, although I find myself getting irritable quickly. if I eat immediately the crankiness usually subsides within 15 min. Tomorrow's my long run day so I'm eager to observe how my body handles the run, both during & after. It's kind of fun being my own experiment!

3 Days On & Paleo Days 1 & 2

Wednesday 9/9
am goal: Tempo Run 3 mi at 8:45. Felt great and actually ran closer to an 8:30. Thrilled my calves are getting a lot stronger quickly!
late am: Shoulder Press 5x55, 5x58, 6x62
3x handstand holds...1:10 pr
3x15 push-ups
3x5 pull-ups

Thursday 9/10 Metcon Day Paleo Day 1
I chose Elizabeth and bumped it up 5 lbs to 185. Time was 8:35, so seconds slower than my best, but 5 lbs heavier so I feel good about it
Also, DAY 1 of my Paleo 30 Day Challenge. Natalie sent me some sites on the Paleo and since I'm a person who needs pretty strict boundaries, a 30 day challenge with tough guidelines is inticing to me. Without much thought I've decided to try the Paleo diet for 30 days. I'm hoping for 5 lbs weight loss w/o muscle loss, increase in strength and speed, clearer complexion. Maybe all or none of those things will happen. Who knows but I'm going for it and I'm sure I'll feel better from this change of eating, regardless. I'm not focusing on weighing my food or keeping track of portions. Simply trying to shovel in proteins, fats, fruits & veggies. If I'm hungry or irrtitable I'll eat and if I'm starting to feel full I'll stop.
Day 1: Am weight 136...no dairy, grains, sugar (even Stevia), peanuts, pb, processed foods. Started taking fish oil supplements as well. Lots of zucchini, red peppers, broccoli, carrots, eggs, some chicken, turkey, ham, pepperoni, some peaches, apples, blueberries, and hand fulls of almonds & pecans. Gonna work on consuming more water earlier in the day.

Friday 9/11 Interval Run & DL & Paleo Day 2
Slept like a rock last night and I'm feeling good. No fatigue. No headaches. No sugar-crashes. Love having fruit in the morning in place of toast or oatmeal. The egg usually doesn't sound good to me until AFTER a workout, but I'd still take an egg over a hunk of meat about 75% of the time.
Knocked out my dreaded 5x800 meter sprints shortly after Riley and Trey finished their row/clean challenge. My goal was to get under 3:45 for each sprint and my times were as follows:
3:43, 3:40, 3:40, 3:41, 3:40
Followed with DL 5x145, 5x155, 3 x 165. Only managed 3 on the last set. Feeling fatigued from sprints. Ended with 50 lunges (25 each leg).

CFT

Friday 9/4 3 mile hill run with Riley
Saturday 9/5 1 hour fast hike with Riley's Dad
Sunday 9/6 6 mile slow run with Riley 9.5-10 min pace
Today 9/7 CrossFit Total: Back Squat 130, Shoulder Press 75, Deadlift 205 Total: 410
Ready for a rest day tomorrow. I was pretty discouraged by my back squat today, but I didn't get much sleep last night (drove through the night and got home at 230 this morn) and I missed a rest day in there too. Hopefully that accounted for the lack of gain.

Back Squat & Abs

We're taking off this afternoon to spend the holiday weekend in Michigan. Not sure how much I'll get to workout there, so I needed to get my dreaded back squat in.
am: BS 5x90, 3x105, 5x115. The way this program has been working is I do as many I can on the last set. So, while last week was 11 at 105 lbs, this week I could only get 5 at 115 and in fact I dropped the weight on 6. Legs felt heavy today and I feel sluggish. I think yesterday's long run has caught up to me today. I'm still not satisfied with my nutrition either. I feel frustrated that I haven't stuck with any program long enough to find out what works for me: anabolic, eating clean, body ecology, zone, blood type. I'm starting to feel sorry for myself that there's no good fit for me. Since so many other people have found "the magic program" that works great for them. Pity party, I know. I just need to pick something and stick with it for a couple months. I guess there's not a program that I believe 100% in, but regardless, I know I could be making changes that they ALL have in common- cut out sugar, pitch refined carbs, and pile on the green veggies! While I've done that for the most part, Riley has dubbed me, "picker" because I'll pick at a cookie or chocolate chips here or there and think it doesn't count. I can tell that I've put on muscle from the Zone, but I don't like feeling bigger. My thighs rub together, I feel bloated, and I'm up 5 pounds. I like how the Body Ecology made me feel about myself, but I was losing strength and speed...and it was pretty tough to turn into a lifestyle. Why can't I find the balance of putting on muscle enough to tone but not to bust out of my jeans? Sorry ladies (I'm assuming most of the readers are ladies), just needed to vent :) Off to do 8 min abs b/c that always makes me feel better.

long run pose

9 mile run, pose, at 10 min pace. Woke up early and ran with the sunrise today. It was a terrific run...I felt great, I tackled all the hills (the nasty ones on Tiny Town by Peachers Mill), I didn't have to stop and massage my calves. I tried hard to stay around a 10 min pace for the first half, then I let myself run faster for the second half.

4K Row & Shoulder Press

am: 4k row in 17:53
pm: Shoulder Press 5x60, 3x65, 1x70...felt tough today!

Interval Run, DL & Metcon

Saturday: 9/29 Took a rest day

Today: am Interval Run 3x1 mile under 7:45
Times: 7:36, 7:45, 7:49...couldn't quite get the last run under my goal time but it was a smoker for me!

late am: DL 5x135, 3x155, 7x171 I haven't tried to max on this one in a while but I felt strong today. Hopefully I'm close to my old pr (215)

made up a Metcon since I rested yesterday:
20 min of: 5 Thrusters, 7 HPC, 10 SDHP
I used 65# and completed 7 rounds plus thrusters, HPC & 2 SDHP...almost to 8!

Tempo & Bench

am: 4 mile pace run at 9 min pose + mile warm-up and mile-cool down
pm: Bench Press: 65x5, 72.5 x3, 80x5...looking forward to trying to pr on this next week. I think I'm ready!

Back Squat

Back Squat: 3x80, 3x95, 11x105
3x15 of back ext, kbs, lunges (3x30)
I was really happy with how my back squat went today. I think more reps at a lighter weight is going to be ideal for me getting over my slump with this lift.

Long Run POSE Style

7 mile run this morning at 10 min pace. I tried working on pulling on-and-off for the first few miles but my right calf started cramping at 31/2 so I had to keep stopping to massage & stretch it out. Cardio-wise I wanted to go faster but I could hardly pick up my feet and land properly by the end. When I focus, I can pull on one leg but then the opposite leg is always a gimp. I think I need to work more on the pose exercises on rest days...jumping, falling, twisting, turning, skipping.

Rowing Intervals & Shoulders

am: Rowing Intervals 1 min on/1 min off for 8 sets. Total distance approx 2000 meters
pm: Shoulder Press: 55x3, 60x3, 65x6
3x15 of: ring dips w/ a band, push-ups, pull-ups

Role-Playing CrossFit

The other day I heard Ellie asking her Dad if they could play CrossFit. It was hilarious. Ellie was bossing Saedi around about how to do a back squat & telling Riley to be Mr Rick. She wanted to be Dymphna & Saedi was re-named Julia. Here's a little reenactment of their dramatization.

Interval Run, DL, HPC

Saturday 8/22/09
Interval Run: 8x400 all under 1:48 with a new pr on my first at 1:35
DL: 125x3,145x3,165x7
HPC: 45,55,65,75,85,95,105,110(f)
plank: 90 sec hold

Today: Rest Day

Metcon Day

WOD

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Time: 21:13

Tempo, Bench, & Karen

am: Tempo Run
1 mile warm-up
3.5 mile run, pose 9 min pace
1 mile cool-down

bench press 56x3,65x3,72x11

pm: had to try to beat Jen's time on Karen
"Karen"
For time:
150 Wallball shots, 20 pound ball
I used 14# ball and finished in 7:16 completely nauseated. Last time I finished in 6:25 using 10# ball so I'm pretty proud of my new time/weight combo

Squats

Back Squat: 80x5,90x5,100x5
Overhead Squat: 65x3,75x3,85x3
Yesterday's WOD:
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments.
101 Double Unders & 121 Sit-Ups
Was able to do 20 double unders in a row, which is a new pr for me!!!

Long Run POSE Style

6 mile POSE run at 10 min pace. I feel like I'm landing correctly but my calves aren't strong enough to focus on the pulling up yet. I'm now limping from excruciating calf pain!

Row & Shoulders

early am: 3500 meter row 15:29
late am: SP 45x5,50x5,55x7 then singles 60,65,70,72,75(f)
PPx3: 45,55,60,65,70,75,80 then singles 85,90,95(f)
Was able to reach both my pr's on shoulders but unable to make any new pr's today. All in all, happy I'm getting my strength back and at least hitting my old pr's.

Sprints & DL

3x800m POSE sprints: 3:39, 3:36, 3:39
DL: 117x5,135x5,153x5

Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Time: 21:48 using 135# DL, 70# Bench Press, 75# Clean

Tempo & Bench

1 mile warm up
3 mile tempo run at 9 min pace. Tried running POSE method entire time and I definitely feel the difference. Calves still store & some new blisters on the the front of my feet. Happy I was able to hold the method for about 90% of time while keeping with the pace.
1 mile cool down

Bench Press: 50#x5, 55x5, 65x11, then singles maxing at 85#

Past Few Days

Saturday 8/8/09
1 mile intervals: 7:27/7:43

Sunday: FGB: 299...2 points off my old pr

Monday: Back Squat...95x3, 110 x3, 115 x5

Tuesday: Rest Day

10K Run

10K run with family...59 min plus some change

Shoulders

Shoulder Press x1: 55,60,65,70,75(f),72,75(f)
Push Press x3: 55,65,70,75,80
Push Jerk x5: 55,65,70,75,80(x2)

HUNGRY!

Deadlift: 3x140#, 3x160#, 3x180#
WOD:
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Time: 22:20...quads are smoked and I ate through my entire kitchen today. My appetite had skyrocketed from all these dang metcons!

Fight Gone Bad

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Total Points: 276...first time using 14# wall ball but also 1st time doing step-ups instead of box jumps...just didn't have it in me to do box jumps. Smoked me...old pr in March was 295...grr!

Getting Back Into Sprints

Friday:
"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Finished 7 rounds of running, and I think pull-ups were 12,10,10,8,12,8,7

Saturday:
Took Rest Day

Sunday:
AM
Backsquat 5x95#, 5x105#,4x115#
Plyometrics with Riley: a min of each: boxjumps, one-legged jumps, double-unders, shuffle box, jumping lunges
PM Sprint Ladder 3x30sec, 2x1 min, 1x2 min, 2x1 min, 3x30 second...SMOKED ME! I wasn't even close to keeping up with Riley even though he was sprinting with girls in stroller

Catching Up

Tuesday, July 28th
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Since it was my b-day and didn't feel like doing a jerk, i modified the workout and only did HPC...used 85# and completed 7 rounds. I feel like i could have completed one more except my left wrist was throbbing. I know if I had tried the jerk I would have used less weight.

Wednesday, July 29th
Riley came home at the wee hours this morning, and we were tired, but the girls were up and at 'em early on. So...we came to the gym and I copied Riley's workout (with lighter weight, of course):
Deadlift 135# x5, 155# x3, 175# x 3// SDHP 45# x10, 55# x10, 55# x10// Kettlebell Swings 16kg 3x12// Back Ext 3x20

Today, July 30th
5 mile family run...un-timed

Cindy

Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

Finished 13 rounds, 5 pull-ups, & 4 push-ups...almost 2 rounds slower that back in February, but that seems to be my workout trend lately.

Run

6 mile run/walk

Lynne

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

I used 65#: 53/53...feel like my hands are started to toughen up

DT

DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

I used 85# and my time was 29:30. I've decided that weighted metcons are the ideal workout for me. They're a good balance of the mental & physical. They don't make me angry like the strict weight workouts do, and they don't leave me feeling skinny like the strict cardio workouts do. So hooray for "DT"! Even though my time wasn't stellar I feel good!

Deadlift

I don't know why I haven't blogged in so long, but just couldn't bring myself to do it for a while. I have been working out, just gotta bring myself to record it all:

Today:
DL 135,145,155,165,175,185,195...not feeling it. 20# off pr. Tired, hands hurt, poor concentration. Too much on my mind that while working out has been a priority, pushing myself has not been. I guess I need the mental break right now.

Yesterday:
5k Run w/ girls...I accidently stopped my watch mid-run but I know it wasn't fast, but yet it felt tough. I'm guessing it was a 9:30 pace, which is slow for me.

Sunday 7/19
Filthy 50:
Went in early to beat the Sunday rush. Time: 39 something...10 min off my pr (agh!!!) but I finished. Kettle bells and back extensions were tough for me and normally I can pound my way through those. I'm still smoked from the 120 pull-ups/dips.
PM walk with Jen & girls...4 miles.

Saturday 7/18
Rest Day

Friday 7/17
120 pull-ups/ 120 dips. I forget my time but my hands are killing me!

Thursday 7/16
HPC 45,55,65,75,85,95 (off pr by 10#)

Wednesday 7/15
"Nancy"
5 Rounds of:
400 m run
65# OHS, 15 reps
Time: 21:15 (pr by 8 min)

Tuesday 7/14
Rest Day but I ran 3 miles and walked 1 with girls

Monday 7/13
Thruster 1-1-1-1-1-1-1
Don't remember loads


Sunday 7/12
5 Rounds of
30 GHD
25 Back Ext.
* don't remember time but it was 1st time I extended all the way back and touched floor on GHD's

Saturday 7/11
Ran 6 miles and walked 1...weather was great and I felt like running. Didn't time myself just ran to be free!

Friday 7/10
Rest Day

Past 4 Days

Today:
Walked a mile or so then did HPC: 55,65,75,85,95,105(f),105(f),100(f)
Yesterday:
Great workout today...OHS x3 45,55,65,75,85, 95(x1),100(x1)(f)
5k row in 22:32...beat my old pr by about 3 min
Monday:
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups
I substituted 24 push-ups per round, and I forget my time. Was a great workout!

Sunday:
FS with Sylvia: 45,55,60,65,70,75,80,85,90,95,100,105,110(pr)

Hang Power Snatch

This morning I did 10 rounds of sprinting for about a min, resting 2 min in between each run

This evening worked on the WOD: Hang Power Snatch
33,38,43,48,53,58,63,68,70(f),70,72,75(pr)
6 min abs

3 Days

SUNDAY:
"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
* used 75# for cleans, time: 21:45

SATURDAY:
Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.
* used 55# for thrusters

FRIDAY:
Rest Day but went hiking at Dunbar Cave with Girls. Ellie and I walked the long path (1.9 miles) and Saedi got a free ride :)I was incredibly proud of Big Girl El...she said she wanted to take the long path and she did...even ran part of it. Another endurance diva in the making :)

C2

C2: 3x( 250m +500m+ 700m)
Rest the exact time it takes you to do each interval in each set.

Fermentation

So, I've been trying to follow this strict diet called the Body Ecology Diet, and it focueses a lot on the importance of fermented foods, soaking grains & nuts, etc, and eating a ton of veggies and some protein. Thought this coincided well with yesterday's CFE article called, "The real truth about those healthy whole-grains." I don't know how to link it directly to my blog but it's an article worth checking out...fermentation is the key!

No pr's Today!

Back Squat Singles: 85,95,105,115,120,125,130(f),130(f)
Alternate WOD:Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups
Time: 25:17

Snatch

Dead-hang pull-ups x 3: 5,2,2

Perform 3 Power Snatches on the minute for 10 minutes.

*Start the clock. At the top of every minute perform 3 Power Snatches.
*Use a maximal weight. 80% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.

Used 53# with the intention of using 65#.I was having trouble with my snatch tonight. It felt heavy and I just wasn't getting the feel of it, so I went lighter than I had anticipated going into the workout. I have a feeling I'm still going to be feeling this one tomorrow, though...and just in time for back squats...grr!

CF Football

I've started following the CF Football workouts in an attemp to get more lifting in. Today I warmed up with handstand holds & then continued with:
4 Rounds for time of:
Complete the cycle 7 times
Power Clean
Thruster
Back Squat
Rack Jerk
After the cycle is completed 7 times:
20 yard Bear Crawl (10 yards up and 10 yards back)

I used 55# and I set the weight down between each cycle (which I just read I wasn't supposed to do and that my penalty was burpees...but that's not happening:).

Catching Up

I've gottat get back in the groove of blogging again!
Today: DL 5x5 95,115,135,155,175; 10 min abs
Yesterday: BS: 3x5 85#
SP: 3x5 60 failed on a couple
7 rounds for time of:
3 Push Jerks or Split Jerks 155 lbs
6 Pull Ups
9 Push Ups
Only completed 5 rounds, I forget my weight, and substituted pull-ups
Monday: BS 3x5 80#
SP 3x5 55#
w/ Keri: Perform 2 Power Cleans on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 Power Cleans.
*Use a maximal weight. 80% - 85% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.

Back At It

So, I just took 3 weeks off from CrossFit and it felt great! Going into vacation I thought I'd go crazy after a few days of CrossFit-Withdraw, but I felt great taking it easy and resting...the whole 3 weeks! I walked a lot and ran 3 or 4 times but only when I felt like it. I got back into town tonight so I did the 50 burpees at home in 6:15. Until Thursday...

Tabata Something Else

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.
Total: 301

Elizabeth

21-15-9 reps of:
Clean 135 pounds
Ring dips
I used 80#, bands for dips & my time was 8:15. Last time I did this, exactly 3 months ago I used the same weight but used negatives for dips. So...either I'm not improving that much or else using bands are that much harder. I'm telling myself it's the 2nd option. Regardless, next time I'd like to use more weight for cleans and just suck through it!

Catching Up

Saturday: Country Music Half Marathon in 1:58:05 (pr)
Sunday: REST
Monday: SP,PP,PJ
Tuesday: Front Squat x5 45 up to 105(1)

Almost Race Day

I've been taking it easy this week in preparation for race day tomorrow. I've gotta say that when I saw Filthy 50 and then Michael show up as WOD's even I was grateful for an excuse not to do them. I've been tired so I'm hoping 2 rest days in a row will get me itching to give it my all tomorrow. Yesterday the girls and I went to Nashville to pick up my running packet and them stock up on all the free samples. Below is a picture of the girlies during our lunch outside the expo. While I'm not thrilled about the early morning, and I'm sure I won't sleep tonight b/c I always get nervous when I have a goal (to break 2 hours), I'm excited for the race...I haven't raced in a year and it's the races that make running fun. I'm mean, you're pampered, right? Loads of people handing you drinks & fruit & thousands of people encouraging you...So...bring on the warm weather...here we go!

My Man

More Running

Sunday: 3 mile run in rain with girls
Monday: 6x400 meter sprints with girls in morning; thrusters in pm...100#(pr by 10)

Long Run

Today was my last long run before the race and it was killing me! I thought it would be easy, since i've been training for a couople of months now. I wanted to go all out for 90 min, set my Garmin but not look at it, and see how far I could make it simply listening to my body. Yeah, it was a beautiful day and I got a nice tan, but the run smoked me! I forgot to set my Garmin but I know roughly where my 5 mile turn-around mark is and I didn't hit it at my halfway mark...and I wasn't even close. All that said, my goal pace for this race is 8:40 and I don't think I even held a 9 today. Maybe I started out too fast? Maybe I'm not getting enough rest or enough good nutrition? Who knows but I'm a little scared now that I'm not going to make my under 2 hour goal. A little fear is good, though, b/c I'm going to sprint-it-up until Wed and then REST. All that said, I'm definitely using my Garmin on race day!

2 More

Ran easy 3 1/2 miles
Back Squat x21...failed at 130

Two Today

Ran 6x800 meter sprints with girls this morning
Felt guilty for eating too much junk today so I went back tonight and did WOD:
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
*I used 80 lbs and I forget my time but I think it was 18 something

Long Sprints

Ran 6x800 today. Felt better than yesterday but my legs are fried. Looking forward to an easy run tomorrow and some lifting.

55 Tempo

Today was supposed to be a 55 min tempo run but...blah! I only made it 45 min and I walked the last 10. I felt like I was going to hurl. I don't know if it was b/c I missed last weeks tempo or if it was b/c I broke my sugar fast yesterday and so I felt crummy from too much junk OR if I was just having an off day. Either way, I couldn't keep pace, my hamstrings were tight, and I felt nauseated. Not looking forward to sprints tomorrow.

30 min run

went on a 30 min run today with girls...just needed to vent :)

CrossFit Total

Did the WOD: Crossfit Total Today
BS: 135
SP: 70
DL: 215(pr)
Total: 420 (pr)
I'm making improvments on all my lifts except the back squat (which hasn't changed in 9 months). I'm trying to look at the positive in my improving on all other lifts, but that stinkin' back squat gets me down. Frustrating!

Long Run

Ran for 90 minutes today and covered 10.14 miles. I'm trying to hold a steady 8:40 pace but it's not happening right now. The run felt good, considering I took a 4 day break from running b/c of sinuses/allergies. Really going to try to focus on speed work this next week. Only 1 more long run before race day.

Shoulders

Worked on shoulders today:
SP x1 55,60,65,70,75(pr)
PP x3 55,65,75,80,85, 90(1)(pr)

C2

Worked on rowing today since it was cold outsite. Rowed 5x1000 meter sprints and kept my times between 4:07 and 4:17

Hang Power Clean & Jerks

Saturday: Ran 4 miles comfortably
Sunday: Rest Day
Today: Did Friday's WOD: Hang power clean and jerk 1-1-1-1-1-1-1 reps
40,50,60,70,80,90(failed on jerk),90,95,97(pr)
continued to work on hang power cleans and got a 15# pr at 105#! Hooray!

Nancy

WOD: Nancy

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

I used 65#, the rx'd weight for women, and it was killer for me. I'm pretty good at both running and overhead squats so I was surprised at how tough this was for me. I was hurting, though. I taped my wrists midway through and I had to keep dropping the weight. I'm proud of myself for finishing.

Time: 29:37

Long Run

Took a rest day yesterday in preparation for my long run today. I ran 1:45 min but forgot my Garmin at home. I enjoyed myself today. Not watch, no music, a cool morning and some light drizzle. I'm able to press on up all the hills now, which I wasn't able to do at first. I used to let myself walk up the big hills, but now I can tackle them. 3 more weeks till the race. I still need to register!

GHD

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Time: 11:14

Nicole

Morning: Ran 50 min tempo run with girls and was able to keep my goal speeds as if I were running alone

Evening: Did WOD: Nicole
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Last time I did Nicole I completed 8 rounds but my pull-ups were low. This time I squeezed in 8 rounds of running with 1 second to spare but my pull-up numbers were higher: 11,8,10,11,10,7,10

Fight Gone Bad

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

My Score: 295 using 55# (53# is women's Rx'd)
Thank God for Jen and Ally today. I don't think I could ever be motivated to do this workout alone.

Catching Up

I have been working out, but I've done a terrible job about blogging. I'll see if I can remember back:

Sunday 3/22 Lynne with Keri and Jen. I used 55# for bench press b/c my shoulder was killing me but I think my numbers were 69/57???

Monday 3/23 45 min tempo run in morning and then Karen in afternoon. 150 wall-balls (10#) I gave it my all and tied with Nat at 6:25

Tuesday 3/24 Sprints 4x800 meters

Wednesday Took a rest day although I worked outside all day and it felt like the virtual shoveling workout

Thursday 3/25 Long Run Day It was supposed to be a 1:45 min run but when I hit my 10 mile goal at 90 min (reach my goal by 2 seconds) I took it easy for the last 15 minutes

Friday Sore from all the running but frustrated with my lack of lifting, I tried to make up the front squat x3 workout: 75,85,95(x2 because I hit the rack coming up and it knocked me down), 95, 100(x1), 105(f)

Deadlift & Sprints

WOD: For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
I used 135# and finished in 16:40.

Long Run

Today was my long run day. I ran 10 miles in 1:30:45 so I was pretty happy. Still trying to get it under 1:30...maybe next week!

30 min run, slow

Broken

Morning:6x1000 meter run with recovery time as half the interval time. Tough sprinting this long for me (approx 5 min). My legs were on fire and i felt nauseated by round 4.
Afternoon: did alt wod:
21-18-15-12- and 9 rep rounds of:
95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk
I used 65# (Rx'd for women) in 38 something and again felt nauseated and broken. Both workouts smoked me today. Definitely the most challenging day I've had in a while.

Tempo Run

45 min tempo run

Snatch

Did snatch work with Michael and pr'd at 73.

30 minutes

am: 8x400m run at best 5k pace
8 min abs

pm: WOD: Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

22+5pull-ups, 5 dips, & 2 sit-ups

CFT

This is my last week at the Y so I'm trying to take advantage of my favorite things: exercising w/o kids, swimming with my girls, & cycle class. This morning I did the cycle class again and conquered another 21 miles. My butt is sore already.


This evening I did CFT:
BS 130
SP 72 (pr)
DL 195
CFT= 397 and my old was 408 in Dec. when I finished my strength cycle so I'm not too discouraged

5K Run

Got back from being in the car all day & wanted to take advantage of the beautiful weather. Ran 5K with girls tonight huffing and puffing in 25:42

Catching Up

Thursday:
Slow run/walk with Saedi. 8.5 miles/90 min CJ: 55.65.75.85.90(pr).95(fj).95(fj)92(fj)

Friday:
Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Time: 12:02

Today: Ran 90 min ended up being 9.68 miles. I was hoping for 10 but couldn't quite cut it

Did a spin class at the Y this morning & rode 21 miles. I did Barbara at CF with the first round in 5 something, and each round increasing by a min so that on the 5th round my time was 9 something.

Deadlift PR

It was a fun morning at the gym working out with friends.
DL: 135,155,165,175,185,195,205
210(pr), 212(ugly pr) Thanks for your quiet help Nat :)

Yesterday's CFE: 6x 2min on, 1min off

Helen

Today:
Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Time: 12:05(pr) with 12 kips in a row(pr)!!! I used 16# kettlebell

Yesterday:
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
Time:16:59 plus bs 21 & failed at 125

Rest Day for Me

Yesterday: 90 min run/walk
Today: taking a rest day

Measurements

am: run 7x400m
pm: Push Jerk 45,55,65,75,85,90,95(pr), 97(pr)
I had Dymphna take my measurements. Unfortunately, neither my chest nor my arms have grown...but my waist has grown 1/2inch and my thighs have each grown an inch. Hmmmm

Spin Class

Today I went to a spinning class with Tammy at the Y. It kicked my butt! It was supposed to be a 45 min class but I'm pretty sure we rode closer to an hour. The instructor would yell things like, "You should be between 120 and 130," and I would be stuck at 90 and 100. Intense! All said & done I rode 22 miles today.

2 WO's Today

AM: 45min tempo run I ended up running 5mi plus a little; short ab workout; 20 min Yoga The run today felt great. Just one of those days where it was good for my soul.

PM:
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
I used 65# and finished in 16:30. I gave it all I had in me and 65# was super heavy. The row is the only thing that kept me afloat.

Front Squat

FSx3: 55,65,75,85,95,100(1),105(1)(pr),110(f)

Rest Day

I took a complete rest day today & it was great. I went to the mall, got my hair cut, & then Kerri and I went out to lunch at The Looking Glass and then saw the movie, "Confessions of a Shopaholic." I picked up the girls from Super Saturday & then went to Caleb's 3rd Birthday Party with friends. It was a restful day & I'm hoping I start to feel rejuvinated again soon!

Running

Run: RPE of 15 for 30 minutes... Do Not Exceed 15 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit... Just never go below 15 RPE.

Catching Up

YESTERDAY:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Went for a 35 min run with Saedi and then I did 12 rounds of pull-ups b/c I made myself beat Jen :)

TODAY:
BSx21 started at 45 and failed at 130 (I think)...maybe it was 125? Then did CFE:
C2: 20lbs vest 3x( 250m +500m+ 700m) except I used a 10lb vest

Squat Clean

WOD: 55,65,75,80,85,90,95(pr)
CFE: Row 3K doing Tabata Sprints 20:10 (on:off)

35min TT

CFE: ran 35min TT = 4.27miles
30 min Yoga

Sunday

Getting back on the Zone today.
3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Time: 20:17

Feeling Crabby

Just been feeling crabby and haven't had much luck going all out on these workouts.

Today:
Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
I used 65# and it took me 10:52

Yesterday's WOD:
Fran has Rx'd for female with 65#: 1305 and then 30 min run= 3.25miles

Did CFE this morning on treadmill:Cover as much distance as possible in each of the specified time intervals.
6min TT
3 min rest
4 min TT
2 min rest
1min TT
30 sec rest
30 sec TT
15 sec rest
15 sec TT
Was able to start at a 7:24 pace and end at a 6:55 pace. My 6min TT was .83miles.
DidCF WOD this afternoon:
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
Iused 63# for squat cleans. Time: 16:26
Too tired to calculate nutrition tonight. I know I needed more protein today, though!

Do I Really Have to Post Today?

my yummy lunch from yesterday

This morning I did yesterday's CFE at they Y on the treadmill:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed! I ran at about an 8:20 pace and was thankful the workout was short.
This afternoon I went to CF gym and it was packed! I did the WOD:
Deadlift: 1-1-1-1-1-1-1 and was sucking. I'm embarrased to post, but here it goes:
135,155,165,170,175,180,185(f) My old pr is 205 so I wasn't even close. It just felt heavy, dizzyingly heavy. Oh well. Did DL 3x5 at 135# to get stronger.
AND, since I'm an emotional eater, I went home and ate a Snickerdoodle...or two, three, four...really? C'mon!
Here's my nutrition for today:
Calories: 2058
Fat: 37%, 87g...darn cookies! I was doing so well, too!
Carb: 42%, 225 g
Protein: 21%, 108g

Cindy

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Completed 14 rounds plus 5 pull-ups, 10 push-ups, & 11 squats...so close to completing 15! Last time I did Cindy I completed 12 rounds so I'm happy about the increase. Today is the best kipping has felt to me. Maybe it was the 800mil Motrin I took to numb me :) After WOD Jen and I went on a 25 min run b/c the weather is beautiful.
Day 2 of nutrition but I'll post tonight.
Calories: 1908
Fat: 34%, 74.5 grams
Carbs: 54%, 268 grams
Protein: 13%, 62.7 grams
Not sure if plugging into FitDay is quite accurate...if it is then I'm taking in way too many calories!

New Diet

Since being sick last Wednesday I've been taking it easy with exercising. I guess I've been using this time to recover and catch up on house and kids things. Since I haven't been exercising I've actually lost weight and that, again, confirms my bad eating habits when I work out. When I don't work out I'm not hungry enough to make bad eating choices. However, I feel terribly famished after a hard workout and/or I justify myself with, "since I worked out hard I can eat the sweets." I have been wanting to change my bad eating habits for a while and I spent this last week reading, writing up a monthly meal plan, and trying to stay within my budget for groceries. Today was my first day. I'm combining info I've read from the Zone and the Blood Type Diet. I know I've only completed Day 1, but I'm proud of myself for not caving into sugar (except for 2 bites of Saedi's chocolate pudding) and the convenience of peanut butter sandwiches. I'm hoping if I post my daily nutrition I'll feel more accountable.
Here's roughly my nutrition for the day:
Starting weight: 131#
Calories: 1600
Fat 29%; 52 grams
Carb: 39%; 163 grams
Protein: 32%; 126 grams...hooray! I made it over 100 grams!!!

Back Squat

My left shoulder has been hurting me for a week or so, so I wimped out of the 120 pull-ups and dips. Instead I did Back Squat 21...or more like Back Squat 18. I started at 45 and went up to failing on 130. I also did Yoga for 45 min at the Y. It felt great to stretch. I forgot how much I used to stretch and how much I miss it.

Kelly

WOD: "Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
My friend from church, Keri, has started doing CrossFit so we met up and went in together today. We walked a mile for warm up and then did 3 rounds of Kelly together in 16:42, doing box step-ups instead of jumps and 10lb ball. My knee was killing me today out of nowhere so I'm, again, having 2nd thoughts about the marathon. Hmmm...

10mi TT

CrossFit Endurance today was a 10 mile time trial. Thank you to Kristen for watching my girls. I was able to run the 10 miles in 1:34 plus some seconds, and that ended up being a 9:26 pace. I think that's pretty good for just starting up with long runs again. I'm hoping to be able to cut my pace down to about a 9 min mile for the long runs, but we'll see!

Elizabeth & Sprints

Early morning:
I did yesterday's WOD: Elizabeth with 80# for cleans, negatives for dips, and really bad form- Time: 5:27. I consider this a new pr b/c last time I did this WO in mid-Oct my time was faster (4:40) but I only used 70#. So, I was able to go up by 10 lbs AND was only 50 sec slower.

Late morning:
CFE: Run: 4x(100m + 200m+ 400m)
Rest the exact time it takes you to do each interval in each set. EX. 100m run in 15 sec. rest 15 sec then 200m run, rest 200m time, run 400m, rest 400m time, run 100m, etc. I didn't keep track of my times, and I wasn't going all-out b/c I was running around the dinky track at the Y, which is 1/16 of a mile. Funny story, though- b/c my math skills suck I was actually running 400x800x1mile for almost a complete round until I realized this WO was taking waaaaay to long. I had originally thought that 16laps equalled one lap around the track. What was I thinking??? Sounds like I pulled a JR. :)

Rest Day for Me

YESTERDAY:
Thrusters: 45,55,65,75,85,90,95(f)
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries. Approx. 4:20-30 per
Today: Rest Day

35 Min Run

CFE today was 70 min run at 85%. I cut it in half and ran for 35 min on treadmill...about 8:30 pace- started faster, ended slower and I was suckin' I'm gonna try tomorrow's CFE on C2 machine.

CFE

I'm trying a new experiment where I use CFE as my main workout and CF atleast 2x week plus when I have energy. So, today's workouts looked like this:
Morning:CFE: Run: 2 x 1000m / 1k with 2 min recoveries…. NO PENALTIES. All out sprints. I did a treadmill run at about a 6:30mile pace,so I'm not sure what each sprint was..4 something?
Afternoon: WOD: Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
My time:9:57
then I did bs21 with Jen: started at 45 and failed at 120...need to work on this more.

Barbara

WOD:"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

Did Barbara at home and I did quite a few jumping pull-ups. I felt broken today and I'm not able to kip very well on my doorway pull-up bar:
Rounds:
1. 6:02
2. 5:53
3. 6:40
4. 7:06
5. 7:32

Yesterday did Shoulder Press 1-1-1-1-1-1, Push Press 3-3-3-3-3, Push Jerk 1-1-1-1-1- with no pr's

Best $10 Spent in a While

Since the girls were sick I cancelled our Fri morn plans last night, and then I happily awoke today to two healthy girls this morning. So, since I had no plans, and it was 50 degrees at 8am I called hourly care and to my amazement they had slots available. All that to say, I got to go on a nice,long run in beautiful weather. A run in shorts and a tank top even.
I've been debating whether to try for the Music City Marathon this year. I feel like it's a great time in my life to give it a try, but at the same time I remember how destructive the OBX Marathon was on my body over 2 years ago. So, I was looking at a training schedule yesterday and according to that plan, I should be up to 12 miles already. A little freaked out, I told myself that if I could run 12 miles out of the blue, than I would be strong enough to try for the marathon.
So, that's what I did today. 12-13 mile run (I accidently stopped my watch but didn't realize it for a while so I'm not exactly sure how far I went)...and I was able to do it. I think I was at about a 10 min pace. So, I did it, but I still don't know if I want to do the marathon. I can be indecisive sometimes.

Lunges & Burpees

Saedi is still sick so i did a modified wo at home:
5 rounds of:
16# overhead walking lunges (2-8#dumbells), 20 steps
21 burpees
Time:22:10

Mr Joshua

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

I used 135# for my deadlift and finished in 33:17. The deadlift was by far the most difficult part for me. Felt really heavy by the 3rd round and I did quite a few singles

Hang Power Clean

WOD: Hang Power Clean 1-1-1-1-1-1-1
55,65,75,80,85,90,95(pr)

Double Yuck!

WOD: 10K Run

Normally I love it when the runs show up for the WOD (and last night I went to bed excited about it) BUT I woke up so sore today from yesterday's WO that I was dreading this run. I didn't have it in me to try for a pr, and I was secretly hoping Saedi would cry the whole time so someone would come get me. But no one came & I felt like a trapped gerbil spinning on my wheel in the stuffy YMCA. My 10K attempt: 1st mile plus some change on the elliptical at about a 10 min pace and then last 5 miles on treadmill (b/c one finally became available) at a 9 min pace...which was a struggle for me. My quads and hamstrings were so tight & my legs felt like dead weight. It was the toughest run in a while b/c I didn't have the energy to push myself (and honestly the 9 min pace felt like I was pushing it), and I blame it on those dang thrusters!!! I don't know what I hope tomorrow's wo is, b/c my entire body is sore today.

Yuck!

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

As Rx'd for females with 65#: 36 something was my time. I tried not to rush but took it slow and steady. Honestly, though, I don't know if I could have given it more. My muscles were giving out on me. The thrusters were killer for me. By the last set I could hardly squat. Yeah, I would agree with Dymphna that this was a pretty nauseating WO.

CrossFit Endurance Only

C2: 12min @ 95% RPE 18-19

Overhead Squat

WOD: Overhead squat 3-3-3-3-3 reps
I've been waiting for this workout...not because I LIKE this lift but b/c the OHS is my best lift and I like all the cnouragement and complements I get regarding this lift. Yeah, I'm not modest. I really wanted a new pr today...which I got (after several failed attempts)
x3: 55,65,75,85,90
x1: 95,100(pr)

Also did CFE on C2:
Goal is to use maximum effort for 2 min interval.
120:60 x 6
or 2 min on 1 minute off x 6

Power Cleans

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps

15:07 was my time using 75# for cleans & then ring holds instead of ring dips. I think the "dips" were the hardest part for me. I think I'm going to make it a goal to get one ring dip.

Virtual Shoveling

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
Pull-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Time: 23:54 and SORE HANDS!

3K Row

CFE: 3K Row: 13:43

5K Run

Ran 5K on treadmill today in 23:54(pr)

Front Squat

CFE: C2: 4x(150m +300m+ 600m)
Front Squat x5: 55,60,65,70,75,85(1),95(1)105(f)

New Back Squat WO

Yesterday: CFE ran 35 min
Today: Did not do the WOD. Instead did a couple weighted pull-ups and then worked on BS: 45,50,55,60,65,70,75,80,85,90,95,100,105,110,115,120(f)
Also did today's WOD with Tammy on the C2 machine: tabata sprints 16 rounds of 10 sec on and 20 sec off
Gonna try to d more pull-ups before bed

Filthy 50

Did the Alt WOD today: The Filthy 50 & it took me 35:58 so I wasn't close to beating my old pr (28 something back in Sept) but it was a great/tough workout nonetheless.

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Deadlift

Deadlift 3-3-3-3-3 reps
Felt really heavy tonight as I haven't lifted in about 3 weeks..ugh! Anyway, I think my progression was:
95, 115, 135, 155, 165

8 Rounds

WOD:
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
*women's weight 95

I used 65# instead of 95# and was able to complete 8 rounds

Murph

Today was my first time back in the gym since we left for vacation a few weeks ago. I didn't do any CrossFit while away, besides a made-up version of Helen in the water. I was able to do a decent amount of running while in Michigan, so that felt great. Needless to say, when I saw that today's WOD was Murph (ties with Back Squat as my least favorite workout)I wasn't looking forward to the gym. The last time I did Murph (back in Aug) it took me an hour and 3 minutes to finish, and that was using 3 bands for pull-ups. I'm extremely proud of myself for finishing Murph as Rx'd in 50:10 today. It was extremely difficult for me and I even shed a few tears during push-ups at the end but I did it!

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Michelle: 50:10
Riley: 25:04