Catching Up Again

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

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!

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

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

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

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

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®

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

Paleo Day 5

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

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

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

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?

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

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

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

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

Going in for induction

39 weeks, 2-3 days

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

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

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

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

38 weeks, 5 days

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

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

Bear Complex

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

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

38 weeks with cramps

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

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

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

2 mile walk

Baby Etta

"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

am 20 min on elliptical
10 min on stair climber

pm 2 mile walk with Jack

Walking

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

Uncomfortable

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

33 weeks
3 mile jog

Lots of Walking

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

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

Tiny Tanks & DL at 33 weeks

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

2 mile walk
planks

Baby Jennifer & Warrick

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

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

3 miles

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

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

3 mile walk/jog

Baby Anjolie

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

Cardio

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

Rowing & Shoulders

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

Also added 21 HPC at 65#

jog

31 weeks:
3 mile jog with Jack the Dog

Rested

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

Baby Diane & Baby Cindy

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

Ugh!

30 weeks:
Walked 3.5 miles with Nat pushing stroller
For 10 minutes do:
Advanced
10 dumbbell front squats #30 each
15 pull ups
15 step ups
Ugh! Another tough workout. I dropped to 55# bar with weights instead of 60 lbs of dumbells and substituted 55# PP for pull ups

Baby Stella

1.5 mile jog
"Stella"
Advanced
7 rounds
7 pull ups...used 2 bands
7 overhead squats #65...only did 65 for first round then dropped down to 55#
1 mile walk

Another Mom Workout

1 mile walk to gym

Advanced
5 rounds
1 minute of wall ball #14
1 minute of beginner rope climbs (I substituted dips instead)
200m run
Rest 3 minutes between rounds

Nat was deadlifting and since I didn't have to set up the weights I gave it a try:
3x5 at 115#

1 mile walk home

3 miles

3 mile walk/jog with a lot of stops to browse at garage sales...then totally negated it all as I pigged out at the baby shower!!!

Baby William

am: "William" Advanced
21-15-9
Kettlebell deadlifts, 32kg
Knees to elbows
Good mornings

pm: 4 mile walk/jog with family

Baby Randy

"Baby Randy"
Advanced
75 hang muscle snatch #35 bar

Jog

29 weeks:
30 min jog with Jack this morning and then short 1 mile family walk this evening

Baby Malachi

"Malachi"
Advanced
30-20-10
Step ups (6 boxes)
Back squats #65
Dips (substituted ring rows)

Spit Walk

29 weeks...
hour or so walk along the Homer Spit
*I took the picture below for Nat. This is only one of the crazies I've encountered the past 2 days :)

Hiking Kenai Peninsula

Enjoyed a 3 1/2 hour easy to moderate hike on the Kenai Peninsula in Alaska.

Baby Fran

28 weeks...

am:
1 mile stroller walk to gym with girls
"Baby Fran"
Advanced
21-15-9
Thrusters #45
Pull ups...used 3 bands
1 mile stroller walk home w girls

pm: 3 mile stroller walk with girls & jack

Tanner at 28 weeks

I've taken way too long of a break from blogging CF, so gonna try to get back into it.

am:
1 mile walk to gym with stroller
"Tanner"
Advanced
4 rounds
Row 500m
15 wall ball #14
15 good mornings #45 bar
15 squats
Added on 2 x 15 front squat, #45
1 mile walk home

pm: 2 mile family stroll

CF Mom WO's

Today:
3 rounds
20 overhead squats #45
Run 400m
20 ring rows

Yesterday:
5 Rounds of
10 pull-ups
10 push-ups
10 squats

Thursday: 3 Rounds for time of:
135 pound Clean and jerk, 10 reps (I used 65#)
30 GHD situps

Friday: 30 min jog
BPx5: 45,55,65,70,75(4)(5f)

Deadlifts

DL 5x5 95,105,115,125,135
Romanian Deadlifts with bar

Today: jogged for 22 min
Yesterday: 4 rounds of 400m run and 50 squats
sunday: fight gone bad

Catching Up

Today: BS 5x5 60,70,80,90,100
BP 5x5 45,50,55,60,65,70
20 min inclined walking

Thursday: 1 hour 15 min walk with Natalie

Wednesday: 3 Rounds of 21 lunges using 10# dumbells, 21 step ups (5 boxes), 250 m row

Tuesday Deadlift 5x5 95, 105, 115, 124, 135