Eeek I keep forgetting to post...
Today:
3 min plank
FS 5-3-3-1-1-1...finished at 100#
WOD:
30FS (65#)
10 Hand Stand Holds
1000m row
20FS
5 HSH
500m row
10FS
1 HSH
250m row
Hips and knees killing me during FS...very frustrating!

Monday:
clean & jerks and running

Sunday:
6.5m run
hike

Wednesday:
WarmUp:

400m Run

15 Pullups

250m Row

Hip Mobility

MOD:

Deadlift

3-3-1-1-1 to Max Effort (75, 105, 135, 165, 190)

WOD: AMRAP 15

15 Dbl Unders

10 BW DL

5 Box Jumps (24/20)

Finished 4 rounds plus DU plus 4 DL

Tuesday:
3 mile run followed by
Power Clean

3-3-3-1-1-1 (45, 65, 75, 85, 95, 105 (f) (x3)

WOD:

400m Run

21 Power Clean (105/75)

800m Run

15 Power Clean (105/75)

800m Run

9 Power Clean (105/75)

400m Run

Wall Balls Suck

Today:
wall balls (20#) and kbs (35#) 20, 1 then 19,2 then 18, 3 etc
Totally sucked!

Sunday: 6 mile run @ 8:40 pace

Saturday: rest

Friday: rest

Thursday: 4ish mile run in the dark on my own w/0 GPS...felt fantastic!

More Wods

Today:
1 mile run
100 situps
100 back ext
100 pushups (some on knees)
100 pullups (all jumping)
150 walking lunges
150 air squats
1 mile run
Took me an hour. Could hardly lift my hands to wash my hair!

Monday:
4.5 mile run

Sunday night:
Bergener Warmup

1 Mile Row/Run Athletes Choice

Dynamic Hip/Shoulder Warmup

MOD: Front Squat

3-3-3-1-1-1...45,55,65,75,80,85

WOD:

400m Run

20 Front Squats (95/65)

20 Dbl Unders

20 Thrusters (95/65)

20 Pushups

20 Snatch (95/65)...I used 55#

20 Pullups

400m Run

Saturday:

4 mile run uphill

Back at It

Finished my marathon on Sunday, so ready to get back into CF!!! I'll be following crossfitsolafde as much as possible
Wednesday:
Dynamic Warmup/Lateral and Plyo Work
MOD: Deadlift: 10 mins to work up to a 1 Rep Max on DL...Got to 185
WOD: 4 RFT
24 DL (135/95)
14 Box Jumps

400m Run

7 Calorie Row

Took me Approx 30 minutes

Thursday:

Dynamic Warmup

Shoulder Mobility

1 mile Row

MOD: Push Jerk

Review Tech/Form

3-3-3

WOD:

3 mins: Max Reps Hang Power Clean (135/95)...Got to 10

2 mins to Rest

7 mins: 1 Push Jerk(95/65) , 1 Pullup. 2, 2. 3,3. Continue until Failure or until 7 mins is Up. Only a Full Round will Count to Total Number....Completed 8 rounds

1 min to Rest

3 mins: Max Reps Goblet Squat (50/35)...35 squats

Friday:

am: ran to Lusk Reservoir and back w/o Garmin...guessing 3-3.5 miles

Going to attempt today's WOD in a few

More running

Our internet was down for the past 5 days so I've lost track of my specifics. Doing a lot of running:
Mondays are speed days...this week 1 mile warm up, 4x400 sprints on track, 1 mile cool. Also added some HPC.
Tuesday: 3 mile tempo, 8:30 pace
Wednesday: 5 mile hills, 9:30 pace and hip stretching
Thursday: Shoulder Press 5x5, Push Press 7x3, Push-Jerk, singles stopped at 95#. If I had single plates I would have tried to reach my 97# pr.

Hip Mobility Request

Today:
5 Rounds of:
Row 500 meters
75#pound Back squat, 30 reps
*my hips are sore and tight. anyone have a favorite mobility exercise for weak hips?

Yesterday: 5 mile run at 9 min pace
Tuesday: 3 mile run

OHS

am
7x hill repeats
pm
Three rounds for time of:
75#pound Overhead squat, 10 reps
50 Double-unders

A Marathon?

Been running a lot and loving it. There are so many hills here...literally everywhere. While I don't like running hills I can tell my legs are getting stronger and finally after months of a standstill I'm starting to shed. I'm trying to take Sunday's as a rest day but I ran yesterday with 2 gals I hadn't run with before- Suzanne, who is Tammy's good friend and training for the Philly marathon & Haley, who has the most beautiful legs & is training or the Marine Corp marathon. I was so proud of myself for hanging with the fast girls today, and they're trying to convince me to train for a marathon as well. Needless to say, the bug has been planted and I'm seriously considering! Anyway...
Saturday:
7.31 miles
Time: 1:09:52
Pace: 9.33
(I haven't been wearing Garmin but Suzanne was tracking & sent me the stats)
Friday:
3 or 4 mile run uphill to reservoir and back plus lots of walking since the kids and I walked to swimming pond
Thursday
I found this on Nat's blog so I thought I would try. It was supposed to be 8 rounds, but I only lasted 4...
1 JAY WALK ( 50M WALKING PISTOLS) I DID LUNGES THEN RIGHT INTO 200M SPRINT
7 WALL FACING SQUATS
7 SIT UPS
10 AND RELEASE JUMPING PUSH UPS
10 RING DIPS ( I DID ASSISTED WITH BANDS)
5 WALL CLIMBS- these were horrible. Nauseating & headachy. NASTY!
Wednesday:
speed work

Grace pr

am 30 min speed work running around neighborhood
pm Grace: 30 Clean & Jerk 65# (3:20) pr!!!

Yesterday:
am 6 mile run
pm BS x10 45, 65, 85, 105 (broken up 7/3), 125(f)
ab work, ring work, good mornings

DL & Row

Today:
21-15-9 Deadlift (130#) 750/500/250m Row
Finished in 11 minutes, alternating DL & row

Yesterday:
Rested

Wednesday:
30 minute run with Isaac

Back At It

Getting back into a groove. CF set-up is in basement (including pull-up bar hung from rafters) so no excuses now. I joined my first running club ever and I'm loving it. They run together every Sat morning at 730 so I've joined them for 2 runs so far.
Saturday: 5 mile run (48 min)
Today:
Three rounds for time of:
75 pound Front squat, 12 reps
12 Burpee pull-ups
Took me 13 minutes

Results of 30 Day Paleo Challenge

Before Pics of Paleo Challenge

3 Before Pics (136.5)

AFTER the 30 Day Challenge:

-2.5lbs weight loss to 134 (didn't do measurements) but I can tell my composition has changed, esp in legs!!!
-no improvement in allergies
-skin clearer
-reached old pr's in CFT (except DL)

Definitely feel better on the paleo, and the biggest change is my attitude in myself (even with my lop-sided-ness...hooray!

Yesterday:
3 rounds for time of:
21 thrusters (65#), 30 sit-ups

Tuesday:
am:
Grace with Nat & Tammy: 30 clean & press (75#) in 5:30
pm:
3 mile jog with Ellie & Isaac

An an old pregnancy photo, courtesy of Nat...just for laughs!

CFT Hit 2009 pr!

Workouts lately have been tough. I'm pretty much following the main Crossfit site plus adding some running, usually 2-3 times a week. Always a sprint & a tempo and if I make time I'll throw a long run in there too. I'm able to run 5 miles in my five fingers pretty easily under a 9 min pace so I'm happy with that considering I'm still weighing around 135.

Only 1 more week of the paleo challenge left. I've cheated a few times- peanuts, cliff bar, cheetos, red wine, whoppers. I'm still proud of myself because never once did I feel out of control with it. I do eat when I'm stressed, but I didn't beat myself up about it & I didn't tell myself, "You've screwed up already so just eat what you want. You blew it." Instead, I got right back to eating healthy. I feel fabulous. My skin is clearer & less dry. My allergies are still bad, which I was hoping wouldn't be the case. Isaac's reflux is waaaaaay better. I've not lost any weight besides maybe 1/2-1lbs, which has surprised me. I expected to lose 3-4 lbs, but it's not been the case. I wish I had measured myself, although my clothes aren't fitting looser. I can tell that I'm stronger, my muscles are more defined, and my cellulite is almost non-existent. I feel tight & firm and there's no better feeling then that! Even with no weight loss my attitude about myself has improved a ton and that has been invaluable and Riley's favorite part of the experiment as well. Pics coming on Thursday!

The workouts:
Today's CFT 420 (I reached my old CFT pr back in April 2009!!!!)
BS: 140 (old pr!!!)
DL 205 (10 lbs off pr)
SP 75 (old pr)
Yesterday:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters (I rowed 500m(
7 Muscle-ups (I subbed 21 pullups with band and 21 dips)
*my triceps are still so weak that I couldn't even do ring holds! gotta work on that. Only completed 3 rounds
Wednesday:
am: ran for 30 min: 5 min warmup, 1 min on/ 1 min off, 5 min cool down. Stayed between 7 and 730 pace for majority

pm: Five rounds for time of:
135 pound Overhead squat, 5 reps...I used 75#
10 Toes to bar
40 pound dumbbell Hang squat clean, 15 reps...I used a bar & forget how much weight
20 Double-unders
*This workout was toughest one I'd done in a long time. Took me over 30 min. Riley went after me & finished in 18 something.

Paleo Week 1 Results, CFT, & Recipes

Nat and I started the Whole 9 30 Day Challenge (basically even stricter Paleo- no sweeteners even if natural like honey or agave, no coffee, etc). I've lost 1.5 lbs after the first week, my attitude about myself has improved significantly, & I'm tighter & haven't been bloated at all. I think Nat would say she feels the same. So far, the first 2 days were the toughest for me...the results of a sugar detox I'm sure! Riley's eating Paleo plus dairy & peanut butter, so that helps significantly that he requires no grains. I took pics of me the first day of the challenge but I'm going to wait til day 30 to post them.

Also, here are some favorite recipes that I've tried recently:
Egg Cradles
Tropical Macaroons
Spring Salad with Prosciutto & Grapefruit (I substituted bacon b/c I'm cheap)
Barefoot Contessa's Lobster Cobb Salad (I subbed tilapia & shrimp for lobster & left out the cheese)


Inspired by Jen, I did Crossfit Total this morning to see where I stand. My total was 395...
130 BS...10lbs off pr
190 DL...25lbs off pr
75 SP...reached pr.

Friday: 21-15-9 DL (135#) & OHS (42#) DL felt heavy & OHS felt light, but go figure, my traps were sore the next day!
Saturday: Rest Day
Sunday: 27 min run. My goal was to last 30 minutes. I started out at a comfortable warm-up pace (10:10) for 5 minutes. Then, every 3 minutes I increased 3 clicks on the treadmill. I had my pace covered so I wouldn't psyche myself out. I ended up jumping off the treadmill in exhaustion at 27 minutes. Pace was 7:10, which I could only hold for 1 minute. I think that's my old pr for 1 mile but it felt great to give it my all. Gonna try another of these 30 minute runs on Tuesday.
1 hr bodypump
Monday: CF: 50 KBS (16kg), 50 BS (62#), 50PC (62#). Didn't time myself. I could do the BS's unbroken but everything else was in sets of 10's.

Fun Fashion Link

I have been working out, just haven't been posting...again! I am happy to announce that I've reached 134 in the mornings. My goal since Isaac has been to reach 135 and I've done it! Very thrilled! On a different note, and my motivation for posting, this is very fun website that I found tonight. It posts a fun, fashionable ...not a WOD...but a CF outfit for the day that you can purchase. I love it! Haven't checked pricing yet, but I think the idea is fabulous!

Finally, I've lost track of my workouts, so I'll just post yesterday & today:
today: 8 mile run. Painfully slow finished at 1:22. My right calf and achilles hurt at first step and it was cold and windy. Blah!
yesterday: hr core class in am/ pm deadlift x5: 95,115,135,145,165

Thursday: pilyo class, pull-ups. 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. I made it 9 rounds with jumping pull-ups
Friday: body pump, yoga
Saturday: 8 mile run
Sunday: rest day

Saturday: rest day
Sunday: shoulder work at home- sp, pp, pj
Monday: ran 6 miles in vibrams (1m warm & 1 mile cool down, 4 miles@ 8:34pace)
Tuesday: ran 3 miles (940ish pace); 5 rounds of f15 ront squat & 20 double unders
Wednesday: core class; AMRAP in 12 in of 5 elevated push-ups & 5 BS (95#) 9 rounds

Three rounds for time of:
Row 500 meters
43 pound Squat snatch, 15 reps
9 push-ups

yesterday: core class
today: 10 mile run. Goal was to stay under a 10 min pace. I did it...finished in 1:37 & that was with 2 pee breaks and a phone call

Paleo Day 1 & recipes

Committing to strict Paleo for the month of March. The good thing is, I can still cook and bake and have special treats because there's so many more fabulous recipes out there as more and more people are following the Paleo lifestyle. Here are a couple of some of my latest favs:
Breakfast Cookies...just watch out. I ate too many at one sitting and the fiber got my gut rolling!
Gluten Free Carrot Banana Muffins...note that a key ingredient in these is apple cider vinegar. My mother-in-law (who follows the Body Ecology way of eating) first introduced me to Bragg organic Apple Cider Vinegar with 'the mother' a few years ago. A nifty tip is if you add a bit of this to your water and drink it, it almost tastes like lemon water (minus the stinky vinegar smell) and it cuts sugar cravings.
Breakfast Sausage Patties
Dry Rub Burgers


Day 1: 138.5
Ahhh I'm lagging behind in my posts again. I think I can remember back...
Today: Fran, 21-15-9 thrusters, pull-ups. I did 65# thrusters and jumping pull-ups. Finished in roughly 14 minutes
Monday: Ran 5.5 miles total 3x1600 intervals at 8:06 pace. Ran the first 3.5 miles in Vibrams then finished the last 2 miles in my Asics b/c my feet and calves were throbbing.
Sunday: Body pump
Saturday: 1 mile run to test out vibrams
Friday: DL x3 95, 115, 135, 155, 165
Thursday: pilyo class; 4 mile run 10:00 pace, increased in end

Monday:
am: core class, 4 mile run @10 min pace,
pm: "Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
I finished 10 rounds, with mainly jumping pull-ups (some dead hang, some kips)

Tuesday:
3 mile run, 10 min pace
body pump

Wednesday:
core class

Saturday: rest day
Sunday: I modified
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

and I did:

5 Rounds for time of:

45# bar overhead walking lunges, 25 steps

21 burpees

Sunday: Rest Day
Monday: Tempo Run 5 miles, 3m at 8:34 pace. CF with Claire and Nat. Tabatas of DL 115#, jumping over bar, air squats, push ups
Tuesday: I can't remember...I think I ran
Wednesday: Core Class am; pm did 4 rounds of 15 14#kbs, 15 65#PC, 15 box jumps
Thursday: 10 mile long run (1st run outside), roughly 10:10 pace...finished in 1:42 windy & hilly
Friday: core class

Thursday: 10 mile run on treadmill. First 6 miles at 10:10 pace then slowly sped up for the last 4 miles, finishing at 8:34 pace
Friday: core class
Saturday: CF with Nat AMRAP in 10 min of 10 DL 115# & 10 knees to elbows then AMRAP in 5 min of 10 KBS 35#, 10 box jumps. Ended with 3 rounds of handstand holds.
Sunday: rest day

Paleo Recipes

Today: 1/2 mile jog, core class
Tried a couple new paleo recipes tonight, both of which I liked, but then again, I can stomach almost anything!
Kale Chips which I added to a warm "taco salad". Very yummy with avocado!
Brownies, which you can see from the pics what my girls thought of them! Poor girlies had their hearts set on the real deal!

I HIT IT!

FINALLY, I was able to run my tempo run straight without stopping to breathe or chug water. 3 miles at 8:34. 1/2mile warm-up and 1/2 mile cool down. I'm getting faster!
Bodypump (light) after run

Publish Post

Saturday: rest day
Sunday: body pump
Monday: pilates dvd at home

Adding more Crossfit

Tuesday: 3 miles at 10:10 pace; 55# thrusters and jumping pull-ups with Nat
Wednesday: Core Class
Thursday: long run 7.25 miles at 10:10 pace for majority. Sped up to 9:00 pace for last mile
Friday: part of core class, 2 miles 10:00 and 9:00 pace, 10,9,8,7,6,5,4,3,2,1 of 135# DL, push-ups and 75# HPC with Nat

Friday: Core class, although I felt worthless b/c my body was smoked from several tough workouts in a row
Saturday: rest day
Sunday: body pump. new launch. awesome tricep & lunge workout. The abs weren't challenging enough.
Today/Monday: running speedwork 4 miles total. 1 mile warm-up, 2x1600 in 8:06 w/ 800m jog in between. Cool down.
Definitely seeing my body toning!!! Weight is slowly dropping, too. Weighing 139 in the evening now!!!

8 mile run

Well, yesterday was a snow day so I did a crossfit workout, but Laura ended up teaching her core yoga at the Y last night, so I went with friends and got a killer workout. Between core yoga, thrusters, and pull-ups, in my long run today my legs felt so heavy...but I did it & faster then intended! miles 1-2 10:20 pace, miles 3-7 10:10 pace, mile 8 split 10:00 and finished at 9:50 pace! Not too bad! That's the longest I've run since Riley and I went to Hawaii over a year ago!

Tempo & CF

Yesterday:
Tempo Run 5 miles:
1 mile warm up, 3 @ 8:40 pace (with some stopping to breathe & chug water), 1 mile cool down
Today:
Snow day so I did CF at home (yay!!! I love that I have that option now)
As many in 20 minutes of 21 thrusters, 15 jumping pull-ups
I used 65# for my thrusters and finished 2 rounds plus 15 thrusters.
My wrists were killing me and 65# was probably too heavy for me, but I didn't have a 55# option.

Friday: body pump
Saturday: rest day
Sunday: body pump, increased weights
Monday: 75 KBS

long run

ran 5 miles (oooops, was supposed to have been 6) 10:20 pace

Balls

Went to the core class at the Y today and she did a lot of ball work. My balance sucks right now, and that used to be something I was good at. On a positive note, while staring at my awkwardness in the mirror for an hour I noticed that my legs have definitely toned up in the last month...woo hoo! Overall, was a relaxing day.

Today: 3o min elliptical 'cause all the treadmills were taken; 60 min bodypump
Yesterday: 5 mile tempo run: 1 mi warm, 3 mile @ 8:41, 1 mi cool down
Sunday: bodypump

Rest

Today: Rested
Yesterday:
I'm loving the core classes at the Y. I've always enjoyed working my abs and despised working legs. Today the instructor had us do 30 min of kickboxing and 30 min of isolated core using gliders and body weight. Lots of obliques. I'm pooped. Was supposed to run an easy 3 miles, but I skipped it. Really looking forward to a rest day tomorrow!

6 miles

6 mile long run today at 10:20 pace. Kristen kept me company on the treadmill for the middle 3 miles. I sped up a bit for the last two miles (10:10, 10:00) because I was bored and ready to be done.

Core Class

45 minutes of core strengthening at the Y. Ate this delicious paleo spaghetti for dinner. Mmmm!

3 Easy Miles

3 mile easy jog 10:20 pace

4 mile speed work

Ran 4 miles
1 mile warm up
1 x 1600 @ 8:13 pace
800m jog
1 x 1600 @ 8:13 pace
800m jog

Body Pump & 2 new recipes

Joined Nat for an hour of body pump at the YMCA. I'm gonna be so sore tomorrow! It was a great class...including dreadful lunges. Also tried 2 new recipes for lunch today. I liked them both, but the girls weren't crazy about the coconut flour tortillas; however, they loved the baked apples.
*Oops, this was intended for my crossfit blog. Oh well, you can check that one out too!

CF & New Recipe

5 Rounds of:
10 wall balls, 20# ball
10 toes to bar (at least my best attempt)
20 box jumps (4 boxes)
Tried hard to keep my legs bent & knees soft on these so I don't hurt my knees

Made a new recipe for dinner. I wasn't crazy about the flavor (too garlicky & too sweet at the same time), but I liked the crunchiness of the baked kale. I used can beets instead of fresh. I know that's not as healthy, but it was a big money & time-saver.

Rest Days

Yesterday (Thursday):
Rest Day

Today:
Isaac is sick so couldn't go to the Y and do my long run. Fine with me b/c I've not been getting much sleep and I'm feeling run down.
Worked on front squats a bit at home today, but mainly took another rest day

Power Rack

Jen and Nat put together my power rack for me while I watched and fed the kids...perfect as I despise putting anything mechanical together. Thanks girls! So, the gym is all set-up and I'm excited to start incorporating CF workouts into my routine now!
am: hour of core yoga followed by 2.5 mile easy run (10:15-10:30 pace)

am: 30 min pilates
running 6 x 400m sprints starting at 8:13 pace and ending with 7:50 pace. Rested about 1.5 min in-between.

Happy New Year!

So, I accidentally posted that last blog on my Crossfit blog instead of my family blog, but it (and Natalie's most recent post) reminded me I need to get back to recording my fitness endeavors. I really have no grand plans except to:

1. fit back into my best jeans by April
2. run the Nashville half marathon one last time
Riley's encouraging me to try to change my workouts from moderate to extreme. Instead of my normal 3 mile runs, he thinks it would be a better use of my time to do interval training in both speed and weights. The goal is to push really hard some days and rest really hard the other days. So, gotta bring CFE and CFF back into my life. I want to make up a rough schedule in the next few days and have him look at it. Rick set up a lifting platform for me before he left, our new CF equip is unpacked, and the power rack arrived today. Once I recruit Nat & Jen to help me set up the power rack I'll start adding more CF style lifting.

Today:
am: CFE running 4×5 min intervals w/3min recovery between rounds. I held an 8 min pace for the 1st two rounds and then had to slow to an 8:13 pace for the last two rounds. I think it was roughly 3.5 miles total. I followed that with 30 min of the Core Fusion class at the YMCA.

Oh, and I know I'm the most inconsistent dieter, but I'm attempting a mostly paleo diet again. Isaac has pretty back reflux & eczema. After reading and talking with various people, I'm going to do my best to cut dairy and gluten out of my diet, and hopefully within a month he'll be able to get off of Zantac. Truly, it's what I believe is best anyway, but if in the past I've failed doing it for myself, maybe this will be the extra motivation I need. I'll still eat oatmeal, beans and some other non-paleo foods, but attempting a mainly paleo diet again.

A Normal Chaos

I was trying to tape Isaac rolling over so Daddy could see, and in addition to that, here's a less-than-one-minute clip of typical chaos at our house.