My CrossFit

2012-01-14T11:12:00.002-06:00

last Thursday pm 3 mile run

Friday: rest day
Saturday: 5 mile slow jog across Bear Mountain Bridge
Sunday: 6x400 sprints at track
Monday: sick, rested
Tuesday: still coughing, walked 3 miles
Wednesday: coughing, rested
Thursday: coughing, walked 3 miles
Friday: coughing 10,9,8,7,6,5,4,3,2,1 FS (75#) & pullups. Did with Elizabeth, 15 min
Saturday: coughing, 4 miles slow jog
Finally went to er and got meds for bronchitis. I'll rest a few more days

Happy New Year

2012-01-06T20:59:00.006-06:00

Happy to say I started this new year off with a fantastic week of workouts:

Sunday:
1 mile jog warmup, 4x400 sprints at track (ranging from 1:35-1:44), 1 mile walk uphill home)
CFT: 380 (115BS, 195DL, 70SP)

Monday:
warmup: 250m row, 25 DU, 10 T2B, 25 pass thrus, bear crawl
MOD: Bear Complex-Strength Work: 5 min- 1 rep on the min-add weight each min (maxed 70lb)
WOD: 15m AMRAP
3 Bear Complex 65lb
6 Pullups
9 Deadlift 65lb
12 Lateral Bar Jumps
Completed 4 rounds plus 2 Bear Complex

Tuesday:
2 rounds of:
450 m row
30 Wallball (20#)
15 pullups
450 m r0w
30 box jumps
15 kettlebell swings (35#)

Wednesday:
21-15-9
135# Deadlift and elevated push-ups (toes on box)
16 min

Thursday:
100 AbMat Situps
80 Dbl Unders
100m Row

WOD: Max Reps
3m OHS 65# 19
1m CTB Pullups 3
3m OHS 65# 18
1m Chin Ups 5
3m OHS 65# 12
1m Kip Pullups 9
*3 mile jog in evening

2011-11-22T20:18:00.002-06:00

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

2011-11-17T08:35:00.001-06:00

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

2011-11-14T12:54:00.002-06:00

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

2011-11-08T13:55:00.002-06:00

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

2011-11-04T20:55:00.004-05:00

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

2011-08-04T07:38:00.002-05:00

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

2011-07-21T21:35:00.002-05:00

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

2011-07-18T20:44:00.001-05:00

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

A Marathon?

2011-07-17T20:27:00.003-05:00

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

2011-07-11T16:29:00.001-05:00

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

2011-07-10T21:31:00.001-05:00

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

2011-07-08T16:46:00.001-05:00

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

2011-07-03T20:39:00.002-05:00

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

2011-05-19T07:37:00.009-05:00

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!

2011-05-13T15:39:00.003-05:00

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

2011-04-26T12:34:00.003-05:00

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.

2011-03-28T21:43:00.002-05:00

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

2011-03-24T20:28:00.002-05:00

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

2011-03-13T22:34:00.002-05:00

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

2011-03-09T15:43:00.002-06:00

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

2011-03-04T08:34:00.001-06:00

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

2011-03-03T22:43:00.001-06:00

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

2011-03-01T22:13:00.004-06:00

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

2011-02-23T19:26:00.001-06:00

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

2011-02-20T19:31:00.001-06:00

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

2011-02-18T22:49:00.002-06:00

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

2011-02-13T22:26:00.002-06:00

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

2011-02-09T18:57:00.003-06:00

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!

2011-02-08T20:56:00.002-06:00

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

2011-02-07T21:57:00.001-06:00

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

Adding more Crossfit

2011-02-04T21:33:00.002-06:00

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

2011-01-31T18:54:00.002-06:00

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

2011-01-27T17:56:00.003-06:00

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

2011-01-26T09:07:00.002-06:00

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.

2011-01-24T20:55:00.002-06:00

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

long run

2011-01-20T22:08:00.000-06:00

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

Balls

2011-01-19T19:40:00.002-06:00

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.

2011-01-18T16:27:00.001-06:00

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

2011-01-15T23:11:00.000-06:00

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

2011-01-13T21:50:00.003-06:00

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

2011-01-12T20:11:00.001-06:00

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

3 Easy Miles

2011-01-11T22:25:00.001-06:00

3 mile easy jog 10:20 pace

4 mile speed work

2011-01-10T18:02:00.002-06:00

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

2011-01-09T18:56:00.001-06:00

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

2011-01-08T18:58:00.002-06:00

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

2011-01-07T19:31:00.003-06:00

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

2011-01-05T22:18:00.002-06:00

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)

2011-01-04T19:44:00.002-06:00

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!

2011-01-03T20:18:00.004-06:00

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

2011-01-01T17:08:00.003-06:00

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.

Catching Up Again

2010-10-29T21:15:00.004-05:00

I've fallen out of the habit of blogging right now...prob because I'm not doing much crossfit right now and my workouts are pretty sporadic. Let's see, some highlights:
1. Last week :
I was able to get in lots of short runs...4 days in a row I think. Definitely a record for the most consecutive days of running in over a year. AND I finally ran 4 miles at a 10 min pace...4 miles at 39:40 I was thrilled! Also, last week I was able to DL 165 three times which was another nice improvement for me. And most exciting of all, I'm finally weighing below 150#!!! Barely, but I'll take it!
2. This week:
Trying to improve my nutrition since my workouts are inconsistent. I decided to give the Zone a try after having the most supportive husband and friends. Kristen is zoning alongside me and something about having a buddy alongside me is helping me stick to it. Today has only been Day 4 but she checks up on me nightly. It has been an experiment finding the right amount of food with nursing, exercising, etc. I seem to be happiest between 14 and 15 blocks right not. I'm pretty irritable and hungry at 13, but since I've got 13 lbs to lose I don't want to eat 15 on days I'm not able to workout. Ellie took bikini pics of me a few days ago. I'll be excited to post 30 days from now when I see some positive results.
Still sticking with lifting about 3 days a week and cardio as much as I can.
I walked the Greenway with Nat, Jen, Kat, Dymphna last-minute yesterday. Ellie and Brooke pretty much walked the 4 miles of steep hills as well. So proud of those girlies.

Cardio Day

2010-10-13T21:16:00.003-05:00

This morning I went on a 5 mile walk with Jen and Dymphna. The time went fast with the company. After a few apple slices and a mini Cliff bar Dymphna ran for 3o minutes. The first mile was a slow jog (although it didn't feel easy) and the last bit was 30 sec walk and 30 sec sprint. Tough! Too tired to hike tonight.

HPC Improvement!

2010-10-12T22:09:00.002-05:00

Afternoon:
Deadlift x3: 95,105,115,125,135,145,155x2,160x1...felt so tough!
Hang Power Clean: 45,50,55,60,65,70,75,80,85,90,95!!! 10# improvement from last week and I didn't fail, although I barely caught that 95#. Only 10# off pr!
Max pull-ups x3: Tried to kip but couldn't quite get my chin above the bar

Also worked on back extensions and good mornings

Outside

2010-10-11T20:44:00.003-05:00

I just wanna be outside all the time right now.

Yesterday: 3 mile jog with Isaac. (Was his first run in the stroller)
Today:
am:
4 mile walk with Isaac with a little jogging. Left knee has been achy.
pm:
2 mile hike at Dunbar with Isaac. Can't get enough hiking right now. I love hiking in the Fall!
Had a WONDERFUL and Paleo friendly lunch made by Silvia...grilled chicken with homemade salsa and grilled winter squash. MMMMM!

Hmmmm

2010-10-09T22:40:00.003-05:00

Well, I've definitely fallen out of the Paleo groove. Oh well. After my 6 week check up with little progress in the weight department I got into a fit of a funk and haven't truly dug myself out yet. Just gonna try to cut out breads, sweets, and minimize dairy. That's just gonna have to be good enough for now. I've lost track with my workout cause I've been lazy about blogging, but week 2 of strength cycle and I've already seen improvements.
DL got up to 3x155 instead of x2 like last week
SP 3xmax with 45# got up to 12 this week
BS did 4x10 at 65# instead of 3 rounds

I've been running as much as possible. Last week ran 4 miles in 42 min on the dot
This week ran 5.25 miles in an hour. So, slower but farther. I've been trying to add pilates 2-3 times a week. Today I went hiking at Dunbar with Isaac. I hiked the longer trail twice and it took a little over an hour. Funny, though, because another young gal with her 9 day old baby in the bjorn PASSED ME. I told her I was going to try to keep up! Didn't happen. This chic was only 9 days post-par tum!

I made a yummy dinner tonight from everydaypaleo...sausage, shrimp, zucchini, peppers, and eggplant in coconut milk. Delicious!

Paleo Day 8

2010-09-30T22:21:00.002-05:00

Yesterday I was so busy that I wasn't able to work out. Part of that busyness included my 6 week postpardum check up where they weighed me...and I looked (I hadn't been weighing myself in hopes that me not dwelling on weight would help)! I was still 150lb! I was 151 3 weeks ago so needless to say I was more than frustrated. I completely fell off the Paleo bandwagon today...bread, ice cream, pity party and the works. It just doesn't seem right to be working so hard in both workouts and eating.

Today I ran 4 miles in 42 min on the dot...10:30 pace. It's the first time I've clocked my runs since Isaac's birth. I had enough fury from yesterday that I ran as hard as my body is able right now. It felt great and I was back on track with paleo today. I'm not counting yesterday, so today would be Paleo Day8.

Paleo Days 6 & 7 + Strength Cycle

2010-09-28T21:49:00.003-05:00

Monday: Paleo Day 6

Started strength cycle today since I've hit 6 weeks post-pardum:

Deadlift 7x3: 95, 105, 114, 125, 135, 150, 155 x2...60# off pr
HPC x21 45,50,55,60,65,70,75,80(f),80, 85...20# off pr
Max pull-ups: 2 (one jumping and then into a kip for 2nd); 5 w/ 2 bands

Today: Paleo Day 7
Ellie woke up sick so I didn't think I'd be able to run today, but Nat offered to come over and watch kids and I actually had some tears b/c my heart was so set on running. 30 min run and pushed myself. Not sure distance or pace for sure but I think it was a little under 3 miles and a little over a 10 min pace. Had a tough Paleo day. I thought I had done a good job having food ready but it was still frozen rock solid when dinnertime came around so when I saw I was stuck with canned tuna I splurged and added a piece of donut, piece of cheese, and a greek yogurt. No biggie...I'm back on the wagon.

DonorDrive®

2010-09-26T20:56:00.000-05:00

Support me in a 5K walk (With all 3 kiddos) this Saturday and we raise money to Stop Child Trafficking!
DonorDrive®

Paleo Day 5

2010-09-26T20:42:00.004-05:00

Went to Sam's today and bought a huge tub of cocoa almonds and now I can't stop eating them! Somehow, I need to make these a Paleo treat instead of lunch. Was thrilled to find a 3# bag of Honeycrisp apples since they're the absolute best! Grilled halibut for dinner with stirfry cabbage and veggies.
3 rounds of: 30 OH lunges with 2-8# dumbells, 21 burpees

Paleo Days 3 & 4

2010-09-25T19:56:00.003-05:00

Starting to really crave non-paleo foods but I'm sticking with it! Took a rest day yesterday and today:
long walk with kids
50 wall balls, 14# ball
50 sumo deadlift high pull, 55#
50 box jumps, 2 boxes
50 push presses
Ate dinner at Everlyn & Gideon's 1st Birthday party, and it was refreshing to eat food that someone else prepared. Why does it always taste better? Ate bbq, veggies and fruit and it was all delicious! Thanks Kristen for feeding us!

Paleo Day 2

2010-09-23T22:27:00.003-05:00

Today Isaac turned 6 weeks so today was the first day for hourly care. I left him for an hour and went for a run- the run was tough but alone time felt great! Today was also the first day that a nap wasn't needed for me. I'm attributing it to the change in diet since my 6 week old hasn't caught on to longer stretches of sleep yet. Breakfast was a smoothie made of almond milk, blueberries, and protein powder (not Paleo). Early lunch of leftovers- steak and sauteed veggies from dinner last night. Snack was a larabar, an egg, carrots & broccoli with hummus (not paleo) and lots of grapes...all grazed on throughout afternoon. Dinner was chicken pot pie filling (there was some dairy in the there, but not eating the crust was close enough to Paleo for me). Snack was another larabar and an apple with almond butter.

am: hour run/walk hilly course. tired legs

Paleo Day 1

2010-09-22T21:51:00.005-05:00

Day 1 on paleo and I feel good. No swelling, no sugar crashes, etc! I'm excited to get back into the habit of using coconut oil again...in cooking and on my skin. I'm also curious to see if my diet helps to clear up Isaac's acne as well. I bathed him last night in coconut oil and his face looks clearer to me already. Breakfast was typical eggs with spinach, garlic and tomatoes. Lunch was turkey and eggroll filling (sausage & veggies), snack of larabar & 1.5 apples with almond butter. Tonight I sauted peppers, onions, mushrooms, tomatoes, and garlic in coconut oil and grilled steaks. Had 2 larabars before dinner. Not a good idea to pound so many calories before bed but I was hungry.

am:
25 Walking lunge steps
20 Pull-ups using 2 bands
50 Box jumps, used 2 boxes so I didn't split my shin open again
50 jump ropes
25 dips
20 Knees to elbows
30 Kettlebell swings,
30 Sit-ups with ab mat
20 Hang squat cleans, 45 pound bar
25 Back extensions
30 Wall ball shots, 10 pound ball

pm:
family walk

Now or Never?

2010-09-21T21:08:00.003-05:00

am: Hour walk with Nat and Silvia this morning trying to help induce labor for Nat :)
pm: Rowed 3000m, 5 Rounds of Back Squat x10 45#, 65# & Back Ext x10

Exercising is easy for me. It's how I vent and it's always been a part of my lifestyle. Eating healthy is not as easy for me. I love food and I love a variety of foods. All that said, Isaac is almost 6 weeks old and I'm ready to start making goals again. Of course, I'm trying to lose the baby weight, but I like to have other goals to look forward to. I ran a marathon before Ellie turned one. I ran a half marathon before Saedi was 3 months old. I'm in need of a goal! Since running a ton isn't feasible right now and I have more time restraints, I think my goal should be eating oriented. After all, it is my biggest hang up with fitness! All that said, I'm going to attempt Paleo again. It was a year ago that I did the 30 day Paleo challenge. It was do-able and I looked and felt great.
So here I go...And the only reason I'm blogging about it is for the accountability and journaling. It will be fun to compare this Sept/Oct to last year. I'm not weighing myself right now (not sure when I'll start again) so I'm not going to have a starting weight this time. I'll post pictures when I start seeing progress :) Gonna try a 40 day challenge this time. Here goes nothing...

Lots of Cardio

2010-09-19T20:16:00.002-05:00

My parents were in town this past week so I got a lot of cardio time...which I didn't keep track of. Everyday I managed to go for a run by myself or a 4-5 mile walk or hike with Dad. We walked the cow road twice and hiked Dunbar once. My runs only lasted about 15-20 minutes but I've forgotten how to pace myself and I'm trying to go too fast. I tried 8 min abs one day and all was well except exercises for lower abs...not ready for them yet! I made it into CF on Friday where I tried to do the dreaded box jumps but split open my right shin. I worked on wall balls and back extensions instead. I worked on dead lifts and push-ups today. 135# was my 3 rep max and 11 was my push-up max. Pull-ups are a struggle with 2 bands.

Back At It

2010-09-09T16:15:00.002-05:00

Sunday 9/5 30 min run (1st run since delivery). Took it slow and it felt better than I expected

Monday 9/6 3 Rounds: 400m run, 20 KBS, 12 pull-ups (jumping)

Tuesday 9/7 2.5x 250m row, 10 FS 45#, 15 GHD sit-ups, 20 box jumps w 4 boxes...extremely difficult for me to jump right now! Not much power in my core.

Wednesday 9/8 30 min Pilates dvd

Thursday 9/9 Rowed 3000m, Fran: 21/15/9 Thrusters 45# & pull-ups w 3 bands

Isaac Riley

2010-08-13T15:50:00.001-05:00

Isaac Riley Post, 8lbs, 13 oz, 22 inches long

Going in for induction

39 weeks, 2-3 days

2010-08-09T14:01:00.002-05:00

yesterday 39 weeks, 2 days
lost my mucus plug early this morning
30 min walk with extremely sore bottom

today 39 weeks, 3 days
kettlebell swings
shoulder press
scrubbed kitchen floor on all fours for Silvia
hoping to walk with Nat tonight

39 weeks, 1 day

2010-08-07T21:50:00.003-05:00

Took a rest day today. Too much pressure on my bottom to do much comfortably. I got a pedicure today that included a fabulous foot and leg massage. She said..."Nice feet but swollen legs...baby come soon!" Gotta love the honestly of Vietnamese women! I also started taking Evening primrose oil last night...we'll see if it softens anything!

39 weeks

2010-08-06T20:43:00.002-05:00

am:
"Jaxyn"
Intermediate
15-12-9
Overhead squat #45
Dips
Knees to elbows...I did ring rows instead
pm: 2 mile family walk at Greenway

appt update: only 2cm dilated & 50% effaced but I've shrunk 2!?!?

38 weeks, 6 days

2010-08-05T20:59:00.003-05:00

am: 45 minutes of swimming (mainly with kickboard)
pm: 2 mile walk/jog

38 weeks, 5 days

2010-08-04T22:03:00.002-05:00

38 weeks, 5 days
Woke up not feeling well and then went to a very disappointing ob appt...only dilated to 1 and not effaced much at all...boo! Doc told me to walk more and I wanted to scream that I was the cardio queen and that just yesterday I had run 200m sprints. Ugh!
Anywhooo, Nat encouraged me to go walking with her tonight anyway, and it was nice.
so...
pm: 3 mile walk...with great company, I must add!

38 weeks 4 days

2010-08-03T20:37:00.001-05:00

38 weeks, 4 days
am:
5 rounds of
200m run
15 wall balls 14#
pm:
2 mile walk

Bear Complex

2010-08-02T21:24:00.001-05:00

38 weeks, 3 days

I was hoping this workout would have the same effect on me as it did Dymphna, but alas, here I am contraction-free :)

5 Rounds of:
300m row
9 bear complex (hpc, thruster, bs, pp)

More walking

2010-08-01T21:42:00.000-05:00

38 weeks 2 days
am 3 mile walk
pm 1 mile walk

38 weeks with cramps

2010-07-30T20:55:00.003-05:00

Have gotten really uncomfortable starting yesterday. Lots of tightness & cramping (feels like running side cramps except they're stretching across my mid-belly), which I never experienced with the other two. I think I was dehydrated, because since then I pounded 3+ large Nalgenes of water and the cramps have been better. I also think I strained my ab muscles doing snatches yesterday. Everytime the baby kicks it feels like he's pushing on a bruise. Ugh! Just gonna walk as much as I can with the cramping and abdominal pain.
38 weeks
am:
2 mile walk that felt tough b/c of cramping
pm:
2 mile walk with only some cramps and mild contractions

Baby Isabel

2010-07-29T21:42:00.001-05:00

Baby Isabel
37 weeks 6 days
500 m row
"Baby Isabel"
Advanced
30 hang power snatches #45
500 m row
30 good mornings, 33# bar

Yesterday 37 weeks 5 days
3 mile walk/jog

Catching Up

2010-07-27T21:45:00.002-05:00

37.5 Weeks

Today:
am:
5 rounds
10 kettlebell deadlifts 32kg...I used 65# with bar
10 step ups
10 pull ups (jumping)
pm: family stroll

Yesterday:
pm:
45 jumping pull-ups
45 knee Push ups
45 squats

Previous:
lots of walking

2 mile walk

2010-07-18T22:32:00.000-05:00

2 mile walk

Baby Etta

2010-07-16T21:29:00.001-05:00

"Etta"
Advanced
30-20-10
Kettlebell deadlifts 16KG...I used 65# bar instead
Step ups...I used 5 boxes
Push ups...I went on knees

more cardio

2010-07-15T22:05:00.000-05:00

am 20 min on elliptical
10 min on stair climber

pm 2 mile walk with Jack

Walking

2010-07-14T20:47:00.001-05:00

am:
3 mile walk with Nat & Keri
pm:
2 mile family walk

Uncomfortable

2010-07-13T20:30:00.003-05:00

35 weeks
Starting to become uncomfortable, irritable, heavy, and tired again. Have been feeling pretty good up until now. I tighten quickly and get out of breath fast as well. I'm already at the weight I was when I delivered Ellie...eek! Hoping I'll go early this time because it's getting tough. My sciatic nerve is starting to irritate my left hip at random times.

Today
am:
"Fight Gone......Pregnant"
Advanced
3 rounds
15 wall ball #14
15 sumo deadlift high-pull #45
15 step ups
15 push press #45
Row 500m

pm: 45 min pre-natal Yoga dvd
*trying to start doing this 2-3x per week

Yesterday:
1 mile walk/jog
3 Rounds of:
15 thrusters, 45#
10 jumping pull-up
1 mile walk

Sunday:
Rested

Saturday:
Attempted my weekly 3 mile jog but had to walk most of it. Probably only jogged a total of a mile. Had braxton hicks off and on the rest of the day.

3 mile jog

2010-06-30T21:17:00.001-05:00

33 weeks
3 mile jog

Lots of Walking

2010-06-29T21:58:00.001-05:00

Yesterday:
am 4 mile stroller walk with Nat...felt tough!
pm hour family walk...relaxing b/c Riley pushed stroller and walked Jack

Today:
20 minute walk with Jack
"Abby"
In Between Advanced and Intermediate
3 rounds
20 push press #45
20 step ups
20 OHS #45

3 miles jog

2010-06-26T06:29:00.001-05:00

33 weeks
3 mile jog early this morning before the heat set it

Tiny Tanks & DL at 33 weeks

2010-06-25T15:38:00.002-05:00

33 weeks today:
WOD
"Tiny Tanks"
200m farmer's walk...used 25# dumbell in each hand
200m row
200m waiter's walk...15#
200m row
200m barbell carry...45# bar
200m row
200m waiter's walk (other arm)
200m row
For farmer's walk, choose DB's or KB's of your choice. For waiter's walk, same thing, but remember that you walk with just one arm in the air with the weight. For barbell carry, pick a barbell, PVC or broomstick and carry across the back of your shoulders. Choose weights that are hard but don't over do it. If that's not enough for you, do it twice!

DL 5x10 at 95#

Walk & Plank

2010-06-24T20:40:00.002-05:00

2 mile walk
planks

Baby Jennifer & Warrick

2010-06-23T21:47:00.001-05:00

Tuesday (yesterday):
"Jennifer"
Advanced
3 rounds
500m row
20 back squats #65...didn't go below parallel on last set...right hip starting to hurt
20 knees to elbows

Today:
"Warrick"
Advanced
15-12-9-6-3
Wall ball #14
Step ups

Walk and Lunges

2010-06-21T14:44:00.001-05:00

3 mile walk
5 Rounds of:
15 Overhead Lunges with 25# plate

3 miles

2010-06-19T22:24:00.002-05:00

32 weeks
3 mile jog with a little walking when belly got too tight.
Had my 32 week check-up yesterday and all is well. 26lb weight gain, baby measuring right on at 32 weeks and is very active. No sugar issues and midwife was impressed I wasn't anemic (I guess most pregnant women are anemic at this point in their pregnancy). She told me to keep eating what I've been eating; needless to say, that made me laugh to myself and I didn't dare tell her about this week's binge-breakdown when I ate 6 mini ice cream sandwiches in one afternoon.

Back Squats & Good Mornings

2010-06-18T20:30:00.001-05:00

am: 2 mile walk
pm: Back Squat 5x5: 45,55,65,75,85 with 10x Good mornings (45# bar) in between sets

3 mile jog

2010-06-17T21:14:00.001-05:00

3 mile walk/jog

Baby Anjolie

2010-06-16T21:00:00.001-05:00

"Anjolie" with Nat
Advanced
5 rounds
10 lunges
10 dumbbell hang power cleans #20-25 DB’s
10 dips

Cardio

2010-06-15T19:55:00.001-05:00

3 mile walk
Advanced
Row 1500m
30 wall ball #14
Row 1000m
20 wall ball
Row 500m
10 wall ball

Rowing & Shoulders

2010-06-14T22:19:00.000-05:00

Intermediate
Row 500m
30 shoulder press #45
Row 750m
20 shoulder press
Row 1000m
10 shoulder press

Also added 21 HPC at 65#

jog

2010-06-13T19:51:00.001-05:00

31 weeks:
3 mile jog with Jack the Dog

Rested

2010-06-12T21:28:00.001-05:00

Complete rest day today...didn't even walk at all. Hot and tired. :)

Baby Diane & Baby Cindy

2010-06-11T15:31:00.003-05:00

Today:

So tired today. Walked 2 miles with Jack and stroller
"Baby Cindy"
Advanced and Intermediate
For 15 minutes do:
5 pull ups or progressions...used 3 bands
10 push ups...did all push-ups on knees
15 squats
Walked 1 mile home

Yesterday (Thursday):
am:
4x400m "sprints"
"Baby Diane"
Advanced
21-15-9
Kettlebell deadlifts #75-100...did reg deadlifts with 100lbs...felt good
Push ups...mostly reg push ups but subbed some on my knees
pm: family stroll