Crossfit 6 a.m.

January Countdown!

2012-02-01T05:14:00.000-08:00

Monday, Jan 9th
Workout:
Max Pull Up and Dip or Max Muscle Up (2)
5 minute AMRAP of 15 meter dumbbell (30#) Farmer Carry’s
At the beginning of every minute, including the first one, complete 5 DB Deadlifts, 5 Hang Power Cleans and 5 Front Squats. With remaining time of each minute farmer carry 15 meters (1 rep), as many reps as possible.
200m Run - SO hard! Score 35
Then complete your AMRAP score for time (35 deadlifts, 35 HPC and 35 Front Squats + farmer carry reps).
Score reps and time.

Tuesday, Jan 10th
3 x 800m run

Wednesday, Jan 11th
Rest

Thursday, Jan 12th
Workout:
Complete work at each station.
Rest as needed between stations
Station 1
2 min. total L-Sits/30 double unders
Perform L-sits for a total time of 2 min.
Every time you need break from the l-sit, complete 30 dbl unders
Record total # double unders
Station 2
3 rounds: 50m Max prowler push (175#)/2 rope climbs
Increase weight each round, then complete 2 challenging ropes climbs
Record total final prowler weight
Station 3
3 rounds:
200m running jump rope
10 burpees
Record total time

Friday, Jan 13
Elizabeth
Squat Clean (83/135#)
Ring Dip
21-15-9
OOUCH! This workout is hard!

Countdown - Week 4

2012-01-04T19:44:00.000-08:00

On the countdown. Felt really good this week until yesterday and was hit by a nasty cold. Took today off and hope to be back at it soon. I am doing really well with my eating. No sugar, flour, or dairy.

Monday, Jan 2
2 Snatch on the minute every minute for 15 minutes. (83#)

Tuesday, Jan 3
FRAN - Time: 5:49

Wednesday, Jan 4
Rest

Thursday, Jan 5
Workout:
Box Jump Rope Climb DB Complex
15 5 5
15 4 4
15 3 3
15 2 2
15 1 1
DB Complex (35#/25#):
Hang Split Clean (right leg)
Split Jerk (right)
Hang Clean
2 Walking Lunges
Hang Split Clean (left)
Split Jerk (left)
Hang Clean
2 Walking Lunges

Friday, Jan 6
Workout:
3 Rounds:
Prowler Pull (AHAP [as heavy as possible]) (190#) - Should of gone a little heavier.
max ring push up (20,20,20)
400m run (1:49, 1:54, 1:56)
Rest
-Minimal rest between prowler and push up, push up and run. As much rest as needed between rounds.
-Score prowler weight, push ups and 400m times

Saturday, Jan 7
Workout:
Front Squat 5-5-5-5-5 (117#)
4 Rounds:
Clock starts, first minute complete 5 Front Squats (85% of 5RM) and 10 Toe to Bar or Knee to Elbow. The next minute (at 2:00), complete max rep KBS in 1 minute.
2 minute Rest
Repeat, but switch KBS and T2B (10 KBS after Front squats, max T2B in one minute)
2 minute Rest
Repeat same as first round
2 minute Rest
Repeat same as second round
-Score is Front Squat weight and total reps completed on all four max sets.

LOVED THIS

2012-01-01T09:59:00.000-08:00

Painted Into a Corner

by: Jason Seib

Time for some tough love. I am fully aware that I may catch hell for some of the things I’m going to say today. So be it. They need to be said and it is worth it to me if I can just get you thinking.

Through my Facebook page, the comments on this blog, phone consultations, and emails I hear from a lot of people these days. One thing that always gets my hackles up is all the things that people willingly put before their health, fitness, and longevity without a second thought. I understand completely that there are those of you who literally cannot afford access to the equipment necessary for proper exercise (namely weights), and others can’t find the time, like in the case of single parents without readily available child care. This post is not written to you. Unfortunately, there are many who believe themselves to be in these situations who really are not. This post is written to you.

First of all, how did it ever become the norm in our culture to prioritize nearly everything above our health? I think I said it my interview with Jimmy Moore, if you have a car payment but say you cannot afford a gym membership, your priorities are a mess. Don’t get me wrong, I’m sure my perspective is completely biased by my chosen profession, but I’m not trying to talk you into joining my gym. Despite my bias, it seems like common sense to me to give up Starbucks, drive a cheap used car with good gas mileage, live in a cheaper home, stop getting your nails done, and/or buy non-designer clothes in order to feel great, look amazing, and live a long, disease free life. I’m sorry if any of this touches a nerve. Like I said, tough love today.

The next one is for you moms, and I think I probably should have hired some security before I go into this, but here goes. Killing yourself slowly is not what your kids need or want from you. Your children will not get together at Christmas in 30 years and say, “It was totally worth it to have to bury mom so young. At least she got us to karate, ballet, T-ball, and piano lessons all on the same day while still keeping the kitchen immaculate and doing the laundry. If that laundry would have piled up we never would have forgiven her!” Again, how did such things get on your to-do list ahead of “be here for my kids as long as possible”? The other point we need to address here is the example we set for our kids when it comes to how we take care of our bodies. If you prioritize nutrition and fitness, your children will likely grow into adults that will prioritize nutrition and fitness. What would be different in your life right now if nutrition and fitness had always been a priority for you? All of the health benefits aside, I guarantee you would at least be able to scratch a couple of insecurities off your list. This is the kind of life I’m asking you to show your kids how to live.

(Brace yourself, I’m about to really get up on my soapbox now.) Some of you aren’t lifting weights because you won’t go to the gym because you are intimidated by the people there. This one makes me want to scream! I understand that you feel like you stick out and everyone is staring at you. What I don’t understand is how you can place enough value in the opinions of complete strangers that you are willing to sacrifice your health and well being just to avoid them. Let’s consider the source. Some over-tanned meat-head in a string tank top and MC Hammer pants finally pulls his gaze away from his biceps in the mirror long enough to look at you with disapproval and you let yourself get uncomfortable. Then, an exercise addicted bone-rack in a sports bra, tight short shorts, and perfect hair and make-up looks down her nose at you as you walk past her elliptical machine where she spends most of her time trying to “burn” the right amount of calories that she thinks will keep her competitive in the club on Saturday night and get her noticed by the guys that somehow justify her existence as a woman. This is the point where you decide you aren’t coming back here. Are you seriously going to let these people take anything from you? If you woke up tomorrow morning to find that you had been magically transformed into either one of them you would probably throw yourself off of something tall, but here, in this situation, you are allowing them to be insurmountable obstacles on the path to the life you want. Stop doing that! Get in there and get to work on your goals and to hell with what anyone thinks!

Honestly, I don’t say these things to make you mad, frustrated, or depressed. I truly want you to succeed. You probably have more power to induce change in your life than you think you do. If you have painted yourself into a corner, getting out might be uncomfortable. Just promise me that you will think long and hard about your priorities. There is a lot riding on this.

Go forth and be awesome.

Countdown - Week 5

2011-12-30T21:05:00.000-08:00

Monday, Dec. 26
Work up to one heavy set of 5 bench press (117#)
then,
Partner workout - 10 rounds:
5 Bench
10 Box Jump (used the high box!)
200m Row

Tuesday, Dec. 27
6 am Workout:
3 rounds
5min per/1min rest
AMRAP
5 Power Snatches (65#)
7 Pullups
9 ten meter gassers
I got 3 rounds each 5 min.

4 pm workout:
Deadlift 3x3
187#
Yeah!

Wednesday, Dec 28
Rest - work in the yard! :)

Thursday, Dec 29
Backsquat/rope climb cluster
25 total reps (135#)
Every time the bar is racked, complete 2 rope climbs
Rest 30 seconds
Reps - 7,5,5,4
8 rope climbs

Friday, Dec. 30
Clean and Jerk practice (115#)

12 min. running clock:
Run 800m
remainder of time AMRAP:
15 KBS (16kg)
10 Power Cleans (95#)
5 Bar Facing Burpees
Total Reps: 97

Saturday, Dec 31

Countdown WEEK 6

2011-12-19T07:45:00.000-08:00

I can't tell my sisters that I am eating Paleo again or they will tease me! SO shhhh! Not looking forward to passing up a few treats this holiday season, but worth it for the Norcal40 goal. :) There are lots of yummy paleo treats.

Monday 12/19
Power Cleans. Gary had us really work on skills today. I felt really good and he used the words "text book" when he watched mine! Whooohooo! That totally made my day. I worked up to a 125# power clean. I thought it was a PR, but I have done a 130# clean and jerk. Oh well.
WOD
10 power cleans (95#)
30 double unders
5 rounds
Time: 8:09
I had fun with this, but all those double unders are nasty.

Tuesday 12/20
6 AM
1k row/10 weighted pull ups (15#)
1k row/10 weighted dips (15#)
1krow/10 weighted pull ups (20#)
1krow/10 weighted dips (20#)
1k row ( I had to stop here!) UGH!

6 PM
Back Squat - 3 sets of a heavy 2 rep. (165#)
Then... Gary had a little something in store...
1 min of back squats (80%)
1 min of muscle ups
30 sec rest.
5 rounds.
OUCH

Wednesday 12/21
6 PM
Press 10-8-6-6-4-2-2-2
89#

Thursday 12/22
6 AM
Work up to one heavy set of 3 OverHead Squats (99#)
Then:
5 Rounds
30 seconds Overhead squats (65)
30 seconds Toes 2 bar
30 seconds box jumps
30 seconds rest
Reps per round = 30

5 PM
Track workout:
Run 200m, 400m, 800m
repeat.
Active rests

Friday 12/23
Run one mile for time 8:10
Row 800m (3:33)

Saturday 12/24
12 days of Christmas workout! :)
This workout KICKED MY BUTT!
1 Clean Thruster (83#)
2 Push Press or Jerk
3 Front Squat
4 Hang Power Clean
5 Deadlift
6 Pull Up
7 Push Up
8 Lunge
9 Kettlebell Swing (35#)
10 Double Under
11 Wall Ball
12 Cal Row
Complete like the 12 Days of Christmas tune… 1, 2-1, 3-2-1, 4-3-2-1, and so on. Same weight for all barbell movements.

Sunday 12/25
Merry Christmas!
REST! xoxo

ONE MORE TIME!

2011-12-18T06:16:00.001-08:00

Just signed up for the NORCAL40. This is my first individual competition and it makes me a little nervous, but I LOVE having goals and am eager to start the 6 week countdown for it! Here's hoping to a stronger, faster me. hehe

TEST WEEK

2011-12-17T20:14:00.000-08:00

TEST WEEK!

Monday, 12/12
Christine
3 Rounds:
500m Row
12 BW Deadlift (125#)
21 Box Jump (20in)
This workout is crazy hard for me. 3 of my yucky things rolled into one.
I can't remember my time. 12 something I think.... ugh

Tuesday 12/13
2K Row
then,
3 x 10 Bench @ 50-60%
This was a lay low day between tests. :)

Wednesday 12/14
Rest

Thursday 12/15
I have been thinking about this one all week!
HELEN!
3 Rounds:
400m Run
21 KBS (16kg)
12 Pull Ups
I want 9 min flat... some day.
I got 9:36

Friday 12/16
HSPU! max effort. I got 13! Whooohoooo!
Then...UGH ( I used 20# db's)
20 DB Hang Power Clean
20 DB Front Squat
20 DB Push Press
20 DB Thrusters
20 DB Single Arm OH Walking Lunges (10 each arm)
at the top of every minute do 5 DB Push Ups

Saturday 12/17
Max Back squat effort 175# :)

Week 5 and 6

2011-12-17T19:58:00.000-08:00

Started this really well and then life did it's normal craziness and I fell on my nose because I am totally human. Nothing like being on your face to make you realize that you need a new plan! Even though I didn't stay completely strong with my food after Turkey Day I did PR in all the test areas and that felt great!

WEEK 5
Monday 11/28
1 minute Handstand Push Up max - 1 minute Handstand hold - rest
:45 second Handstand Push Up max - :45 second Handstand hold - rest
:30 second Handstand Push Up max - :30 second Handstand hold - rest
then,
3 rounds:
22 KBS
15 Burpees

Tuesday 11/29
Back Squat 5-3-3-2-2-2 (worked up to 155#)

Wednesday 11/30 - Sunday 12/4
Rest - Went north to help my mom take care of my grandma. xoxo

WEEK 6
Monday 12/5
Back Squat 1 x 5 85% of 5 rep
then,
3 Rounds:
3 minute AMRAP:
5 DB Front Squat
5 DB Push Press
5 Lateral Jump (over and back is one rep)
When three minutes is up, go right into ~70 meter farmer carry. Next round starts at minute 4. 12 minute running clock.
This "cookie" at the end was HARD! The farmer carry is always killer on my grip! ugh

Tuesday 12/6
Workout:
3 Rounds:
400m run
10 KBS
5 Pull Ups
10 KBS
5 Pull Ups

Wednesday 12/7
REST

Thursday 12/8
3 rounds:
5 stations
Handstand Push up
Ropeclimb
Wallball (14/20)
10m suicides
Toes 2 bar
1st rd 2 min per exercise
2nd rd 1.5 min per exercise
3rd rd 3min per exercise
1 min rest between rds
I partnered up with Mike and Alison and we had fun today. Nothing like 2 min of HSPU's! Ugh

Friday 12/9
8 minute AMRAP:
10 HPC and Jerk (95#)
30 Double Unders
Painfully fun.

Saturday and Sunday REST :)

Week 4

2011-11-24T19:13:00.000-08:00

Sooo..made it to week 4 of 7. I have been feeling really good up to this point. Totally eating Paleo, but then this week sort of hit a wall. Felt like I needed a cheat. SO foggy headed and losing weight. I have been SO busy and stressed. My whole thing with my grandma being ill, parent conference reports, final week at the volunteer project, teaching full time, shadowing at the gym..... and then taking care of my family.... just seemed like I fell off the wagon. I sort of knew that I was going to EAT a lot on Thanksgiving and I used that as an excuse to not eat perfectly this week. Funny how it is such a slippery slope for me.

We had a VERY quiet Thanksgiving because my parents are up with my Grandma and my sisters are both doing other things, so we just had a nice day here. Lots of yummy food and watched movies. It sort of cold and rainy out and we built a fire and just snuggled in for the day. I am looking forward to a fresh start in the morning now that Tday is over. :)

Monday 11/21
5 set handstand push up max (total repetition max across 5 sets)
7,7,6,6,6 - Then held a HS for 1 min and 38 seconds at the end of set 5.
then,
Tabata Row and Tuck Ups
That one was hard! 15 was my score.
Then.....
8 minute AMRAP:
2 Rope Climbs
80 foot bear crawl
30 Double Unders
I got 3 rounds.

Tuesday 11/22
Partner workout:
6 Rounds:
200m Run
12 KBS (16kg)
6 Pull ups
Rest 2 minutes
Fun, but harder then it looks.

Wednesday 11/23
Rest

Thursday 11/24
Turkey Day workout...
just a fun one with sit ups, lunges, suicides, and wall ball tosses.
Ended with 3 min of burpees.. UGH.. I only got 33. :)

Friday 11/25
Long beach walk!

Saturday 11/26
Back squat 3x5 155#

Sunday 11/27
Swim workout! UGH

Week 3

2011-11-24T18:55:00.000-08:00

Holding strong. Not one bit of a cheat. NO coffee seems to be the one thing that I think about the most. Not really sure why. I didn't get any sort of headache when I stopped, but I miss the warm drink and tea just doesn't taste as good. Anyway, we will see.

Monday 11/14
Prowler Pull 5 trips (50 meters)
Weighted Pull Up 5-3-2-2-2 (35#)
3 Rounds:
30 seconds max KBS (53#)
30 seconds max pull up
400m run
2 minute rest
Use the reps completed in 30 seconds of each KBS and pull up of first round for 2nd and 3rd rounds. Score total time.

Tuesday 11/15
rest

Wednesday 11/16
Deadlift 5-5-5-3-2-5 (only worked up to 155. Not feeling it today!)
then,
Deadlift 12 x 2 at BW or 65% last set of 5

Thursday 11/16
Team A: runs 800
Team B: amrap of 5 burpee boxjumps 10 toes to bar
Switch
Team A: runs 800m
Team B: amrap of 10 lateral jumps, 10 med ball situps(10#)
Switch

Friday 11/17
Back Squat 3 x 5 (145#)
Then,
3 Rounds:
30 Squats
10 Hang Power Snatch (55#)
2 Rope Climb

Saturday 11/18
Started a push jerk workout and felt something bad in my back so I had to stop right in the middle of the workout.
Hard to stop, but HAD to.
Then I spent the afternoon in a Trigger Point training. Interested and can't wait to use more regularly.

Sunday 11/19 REST :)

Week 2

2011-11-11T09:59:00.000-08:00

Whooohooooo! Week 2! Feeling great! I took out dairy and grains this week and feel fine. I am also still trying to get lots of sleep each night. :) Yes.. that means I go to bed early!

Monday, Nov. 7
Front Squat 3RM
then, running clock:
400m run
3 Knee to Elbow - 3 Push Up
6 Knee to Elbow - 6 Push Up
9 Knee to Elbow - 9 Push Up..
…at 8 minute mark, 800m run for time.
Start with a 400m run, complete ascending ladder as far as possible until 8 minute mark, then right into 800m run.
Score is reps and 800m time. I made it to 15 reps.

Tuesday, Nov. 8
Row 2000 meters - sprinting for 250m and cruising for 250m.
Then:
12-9-6-3
Hang box clean/ ab mat sit up.
Objective : accuracy, plyos.
Challenging move, but fun to do.

Wednesday, Nov 9
Workout:
Press
5-5-5
2 Rounds:
Each arm
3 Turkish get ups
10 Russian KBS
400m Run

Thursday, Nov. 10
Rest

Friday, Nov. 11
400 m run for time....
4 rounds - start on each 3 min cycle
descending split times.
Then...
1 min of burpees
1 min of 15 KBS
4 rounds

Saturday, Nov. 12
Back Squat Complex
25 squats - each time I rest then I can only rest 30 seconds.
135# - I am SOOOO SORE!

7 Week Challenge - Week ONE

2011-11-05T19:21:00.000-07:00

The gym is doing a 7 week challenge. This first week was a test week. We tested two named WOD's, Helen and Christine! We also are doing one lift - back squat and one gymnastic more - handstand push ups! I am really excited about doing this because we will be working specifically on these things for 7 weeks and then retesting. I hope to make improvement. One thing I am adding is that I am not eating any sugar and trying to sleep 8-10 hours each night. If I don't do better then I guess I can just eat candy and party all night. Wahahaha!

Monday, Oct. 31
Christine
3 Rounds:
500m Row
12 Deadlifts - Body weight
21 Box Jumps (20in)
This is not my best workout.
Although I did take 30 seconds off of my time. I really hope to see serious improvement in this workout.

Tuesday, Nov. 1
10 minute running clock
At the top of every minute complete 3 power cleans or 3 power snatches
Chose a weight that you are able to move with speed and accuracy.
I love power cleans and thought this was a good workout to follow Christine!

Wednesday, Nov. 2
REST

Thursday, Nov. 3
Helen:
400m Run
21 KBS (35#)
12 Pull Ups
This is one of my favorite workouts! It is SO hard and makes me feel a little out of it all day, but it is a good one!
I didn't beat my best time, but felt great!

Friday, Nov. 4
Max HSPU
11! SOOOO excited about getting 11~

also - 35 double unders
and 15 thursters (25# dumbbells)
how many reps in 5 min? 123

Sat, Nov. 5
Max back squat
165#

Sunday, Nov. 6
Rest

Affiliate Challenge 2011

2011-11-05T19:11:00.000-07:00

We had a great day today at the Santa Cruz Crossfit Challenge.
I did a workout called Grace and also did a amrap workout with my team that included running, kbs, wall balls, pull ups.
It was a lot of fun and I love the community of people that I workout with.

Sat, Oct. 22
Grace
30 clean and Jerks
Time: 2:56

Sunday, Oct. 23
SWIM

Monday, Oct. 24
Split Jerk 1-1-1 (125#)
After each split jerk do a max front squat. (2)
5 Rounds:
30 seconds at each
front squat (105)
burpee
double under
30 seconds of rest
So this workout is a tricky one for me because I can split jerk way more than I can squat.
I feel like a dork because I know that I should be able to squat more, but my upper body is stronger.
I need to change that and plan on making that a goal.

Tuesday, Oct. 25
800m run x 3 with 4 minute rest between
then, creative and challenging rope climb work
I climbed the rope with no feet and tried to climb it in a tuck position. hard!

Wednesday, Oct. 26
rest

Thursday, Oct. 27
4 rounds:
1 min Power Snatch (95/65)
30 sec rest
1 min Knees to elbow
30 sec rest
1 min wall ball (20/14)
30 sec rest
1 min Gasers – 10m
1 min rest
Record total reps per round
This was a belly burner! I felt this workout for days! LOVED it.
Helene always is creative!

Friday, Oct. 28
Prowler 2-2-2
Weighted Pull Up 2-2-2
then,
3 Rounds:
15 KBS
200m run
SOOOO this one will be one that I remember. Pushed 230# on the prowler and then my hamstring cramped up and I thought I was going to throw up. Fun times. haahaha. So needless to say... I did a 35# pull up and called it a day. No KBS or running for me.

Sat., Oct. 29
REST

Sunday, Oct. 30
SWIM

Lost

2011-11-05T19:05:00.000-07:00

Not posting..too busy...

Monday, Oct. 17

“Nancy”
5 Rounds:
400M Run
15 OHS (65#)

Tuesday, Oct. 18
Workout:
Power Clean 3×3 (115#)
Work up to 1 heavy set in the weighted pull up (35#) and the weighted dip (35#).

Wednesday, Oct. 19
REST

Thursday, Oct. 20 - Friday, Oct. 21
Camping with my class!

10 Followers

2011-10-16T10:32:00.000-07:00

WOW! My super fancy blog has 10 followers! It's soooo exciting!

Saturday, October 1
2 hour workshop on Snatch and clean and jerks

Sunday, Oct 2
10-11:30 Swim

Monday, Oct. 3
Workout:
5 Rounds:
5 Bench (110#)
THEN....Max Pull up (no kip)
Rest
-go right from bench to max pull up
-score total pull ups
THEN-----
5 minute running clock-
400m run, with remaining time complete as many gassers as possible

Tuesday, Oct. 4
5 Rounds:
1 DB Deadlift (35# dumbells)
1 DB Hang Power Clean
1 DB Front Squat
X5
THEN...Farmer Carry 50 meters (go through complex 5 times before farmer carry)
Then, 20 pulls on rower for meters.
Complete half meters rowed in double unders for time - 6 minute
DOOZY on the grip!
OUCH!

Wednesday, Oct. 5
No workout - Shadow Helene!

Thursday, Oct. 6
With a partner:
AMRAP in 20 minutes
7 Push press (83/135)
1 rope climb
Partner 50m prowler push (90/190)
Run 400m
Partner 50m prowler push
Alternate work with partner for the push
Great workout - It was raining and the prowler was sticking to the ground. SO heavy!

Friday, Oct. 7
Front Squat: 1-1-1-1-1
3 rds:
2 min. running clock:
10 Wall Ball buy in
15 KBS
10 Push Ups
1 min. rest.
Score is total reps of KBS and Push Ups
120pts.

Saturday, Oct. 8
Help at the 10 am class

Sunday, Oct. 9
Rest :)

Monday, Oct. 10
‘The Chief’
5 Rounds:
AMRAP in 3 min. of:
3 Power Cleans (135#/95#)
6 Push Ups
9 Air Squats
rest 1 min.
I LOVE this workout... I can only do 4x through each round.
It kicks my butt!

Tuesday, Oct. 11
Backsquat 5-5-5

Wednesday, Oct. 12
Help Helene

Thursday, Oct. 13
Workout:
2 min med ball situps for reps (8#/12#)
400m run at 60%
2 min Knees to elbows for reps
800m run at 80%
2 min Star Situps for reps
800m run at 80% - try to match your last time
2 min plank hold – record time if don’t make it to 2 min
200m easy run
Then For time:
½ reps for medball situps, knees to elbows, and star situps
Right into ½ time completed for plank hold
My belly hurt from this for days and days and days. haha

Friday, Oct. 14
Workout:
5 rounds of
5 presses (77#) - should of gone heavier!
250 m row sprint

Saturday, Oct. 15
rest

Sunday, Oct. 16
swim workout. :)

Doors

2011-10-03T20:17:00.000-07:00

Finding that many doors are opening at Crossfit. Hoping to share my passion of eating healthy and working out with many friends. We will soon see!

Saturday 9/24
Worked at the FREE class and helped out! SO much fun!
90 minutes of swimming! :)
I finally thought of something besides drowning today!

Sunday 9/25
Rest :)

Monday 9/26
5 Rounds:
1 Deadlift
1 Power Clean
1 Front Squat
X5
One time through deadlift, power clean, front squat “complex” constitutes one set.
5 sets constitutes one round.
Once first deadlift is picked up you can’t rest barbell on ground again within round.
Rest as much as need between rounds.

Then 500m Row for time! Finally broke a record. 1:58!

Tuesday 9/26
Workout:
Turkish get up…at standing 5kbs.
3x on each right and left
800M run
3 rounds.
This one was a DOOZY!

Wednesday 9/27
Rest!

Thursday 9/28
Workout:
Two teams:
½ team works at a time while other ½ rests, alternating within the team for AMRAP during each 2 min interval
Round 1: AMRAP
2min
Team A – wallballs
Team B – rope climbs
2min
Team A -rope climbs
Team B –wall balls
REPEAT
All - 200m Run/jog
Round 2: AMRAP
2min
Team A- Knees to elbow
Team B – doubleunders
2min
Team A- doubleunders
Team B- knees to elbows
REPEAT
Score TOTAL REPS round 1 & 2 for the team

Friday 9/29
Work up to one heavy set of three shoulder press
My weight was 97#
5 Rounds:
7 box jumps (24″/20″)
7 shoulder press (75% of the three rep)
1 suicide
I was SUPER sore from this WOD! UGH!

Saturday 9/30
2 hour weight lifting class! Snatch and Clean and Jerk practice.

Funny Kids

2011-09-19T21:28:00.000-07:00

Super cute conversation on the play ground today:

Two six year old boys.. one little one that has two moms and one that doesn't...

S: "Is your dad picking you up today?"
O: "I don't have a dad. I have two moms"
S: "What? That is WEIRD!"
O:"No it isn't! I know someone that has two dads!"
S:" Really? Wow that is weird!"
O:"I know!"
S:" Wait! How do two dads have a baby?"
O: "Duh! They kiss a lot and then they adopt!"

Heehehehee Kids make me laugh.

9/19/11 - Monday
Bench 5-4-3-2-1 (127#)
Row 500-400-300-200-100

9/20/11 - Tuesday
Workout:
“Broomstick Mile Variation”
With a bar, for time:
10 shoulder press, 10 push press, 10 push jerk-400M run
30 front squats- 400M run
30 Hang power snatch-400M run
30 Hang Cleans- 400M run
Time: 14:20

9/21/11 - Wednesday
rest ♡

9/22/11 - Thursday
5 Rounds:
3 min per round/1 min rest between rounds
AMRAP:
3 Power Snatches (77/115)
5 burpee-boxjumps
Record rounds within the 3 minutes. No Partial rounds.
Rounds: 3,2,3,2,3

9/23/11 - Friday
“Jackie”
1 K Row
50 Thrusters 33/45
30 Pull Ups
Time: 8:43

Still Here

2011-09-17T20:57:00.000-07:00

WOW! I am usually pretty good about posting my workouts and keeping on top of things, but seems that things in life are just a little too busy to have a blog! Haha! The school year has been going really well and I am having a ton of fun with Cathy in the classroom. She is so much fun to work with and cracks me up. It's nice to have someone that relates to children in a similar way. Kids are loving the jr. high and even enjoyed getting to do an overnight at the farm that they work on every Thursday. Happy kids make life even better.

Today was an amazing day because I actually participated in my first training experience at the gym! Whoohoooo! The 10 o'clock free class every Sat at Crossfit is a great beginner class and I LOVE sharing my excitement with anyone wanting to try it out. Such a great time with Josh and Helene! Looking forward to next Sat when I have a few friends coming by to try a workout! Hope that they enjoy it!

Let's See..... guess I will log my Sept workouts...
9/1
“Christine”
3 rounds of:
500m Row
12 Dead lifts
21 box jumps

9/2
Workout:
Bench 3×3 (100#)
4 Rounds:
1 min. to get each 10 reps of first exercise, once completed use remainder of minute to get as many reps of subsequent exercise:
10 Clapping Push Ups—Matt Nasties
10 HPC (25# DB’s)—Burpees
10 Toe 2 Bar—DH Pull Ups
1 min. rest

9/3
Birthday :)

9/4
Workout:
work up to one heavy set of 5 DL (189#)
then…
8 min amrap:
5 Power Cleans
20 Double Unders
5 Ring Dips

9/5
Push Press 3-3-3
Complete a max set of front squats immediately following 3 push press.
Score total front squats from 3 sets.
Then,
400m run
21 KBS
12 Burpees

9/6
10-8-6 on each hand of:
1 arm dumbbell hang clean and jerk
1 arm overhead squat
1 arm hang power snatch.
Run 400 meters after each round of 10-8-6.

9/7
rest

9/8
Happy Birthday Stacy! Fab at 50!!!
Workout:
For Time:
Clock starts -
200m run as a team
Once all team members are back begin working on:
A total of 50reps/person/exercise of:
Double unders
Overhead Lunges (25#/45#)
Medball situps (8#/12#)
Wallballs (14#/20#)
Calories on the rower
Reps for each exercise for the team = the # of team members x50
Each exercise must be completed before moving on to [...]

9/9
Workout:
Prowler Push: 1-1-1-1 (222#)
HSPU: 10-10-10
not for time, for load
then…
AMRAP in 10 min:
3 Power Cleans (115#/75#)
5 Pull Ups
10 Push Ups
15 Air Squats

9/10
Swimming for 1 hour! PHEW!

9/11
rest

9/12
DB Thruster (25#)
Lateral jump (12in)
Kettlebell Swing (35#)
-Running clock
-Score total reps
-Start with 20 seconds at each movement followed by 20 second rest. Then 30 seconds at each movement followed by 30 second rest. Continue with 40, 50 and 60 second rounds. Rest 2 minutes following last round then complete [...]

9/13
Sore back....ugh REST

9/14
800m Run
28 *KBS (went light)
18 Pull Ups
400m Run
21 *KBS
12 Pull Ups
200m Run
14 *KBS
6 Pull Up

9/15
3 Rounds:
Front Squat (95#)
2 partners – same height and weight (Debby Do!)
Partner A completes AMRAP in 30 sec (10 reps)
Partner B completes AMRAP in 30 sec
3min rest

9/16
AMRAP:
1 minute - Deadlifts (155#)
1 minute rest
2 minute - 5 Deadlift 5 Burpee
1 minute rest
3 minute - 3 deadlift 3 burpee 30 double under
1 minute rest
4 minute - 200m run (once) 3 deadlift 3 burpee 30 double under
1 minute rest
5 minute - 400m run (once) 3 deadlift 3 burpee [...]

9/17
Rest

9/18
Swimming! Whoohooo!

Level ONE Cert! Whoohoooo!

2011-08-29T21:20:00.000-07:00

I really just had the best weekend. I went to the Level One Crossfit Certification. I learned SO much and enjoyed every minute of it. It was exhausting, but I feel so energized. I have always thought that Crossfit was the best program for me, but know that I can help so many friends and family! Very excited to train friends if given the chance.

Saturday: Fran with extra love....
Run 400 m
250 thrusters
250 pull ups
Run 400 m
Do with a group of 5 - the bar can't touch the ground or the entire group must to 10 burpee's

Sunday:
Tababta rounds:
KBS
Push ups

Monday 8/29
REST!
First day back at school. Still setting up the classroom!

Tuesday 8/30
Press - work up to a heavy 3 rep. 103#
Run 3 800's for time. Increasing intensity. 3min 22sec. 90%

Wednesday 8/1

Last Week of Summer

2011-08-22T20:07:00.003-07:00

Enjoyed a very fun family day yesterday! We traveled up the coast and had a wonderful picnic and hiked around the lighthouse. I always love a drive along the coast. Makes me feel so happy to live in CA. The sun is finally out again and I am so thankful.

Monday 8/22
CRAZY workout today!
Back Squat - build up to a heavy 5 - I only did 137 today. More than body weight, but just felt like it was heavy today. I have done 155 before, but I it was a 3 rep. The difference between 3's and 5's is crazy for me.
THEN:
10 backsquats at 85% of your 5 rep max (I used 117#)
2 muscle ups ( got both in a row)
8 BS
4 MU (I had to do one at a time)
6 BS
6 MU ( Was able to hang in there!)
4 BS
8 MU ( This one took me out. I finished all 8, but tore the heck out of my hands!)
2 BS
10 MU'S!!! (My arms just couldn't pull me up anymore. I only got one and had to switch to burpee pull ups.)
I really wanted to do the whole thing rx, but I need to give myself a little credit since I just learned how to do this!

Tuesday
Work up a rack jerk and clean by performing 1 rack jerk, dumping and then practicing 2 cleans.
120#

Wednesday
Rest
2 hour walk with mom! :)

Thursday
Workout:
Tabata timing – 20 sec on/10 sec rest per round:
6 rounds partner med ball situps
2 rounds bottom to bottom squats (squat for 20 sec, then static hold a squat in place of the 10 second rest)
6 rounds knees to elbow
2 rounds bottom to bottom squats
6 rounds double unders
2 rounds bottom to bottom squats
6 rounds “L” sits

Friday
Workout:
Power Snatch: 3-3-3-3-3
then….
12 minute running clock
one time 15 burpee buy in
10 hang power snatch (65% of heaviest power snatch weight)
20 pulls on rower for calories
score is total calories pulled

Sleep!

2011-08-16T11:55:00.000-07:00

Loving all the sleep I have been getting. Feeling very rested! Whooohoooo! Soaking it up before school starts up again! :)

Monday 8/15
Workout:
5 sets:
5 Thrusters
2 Rope Climbs
-work on positioning for thrusters
-work on challenging version of rope climb whatever that may be - no feet, L-sit, knees up etc.
Then,
For time 60 thrusters 65/95#
-every time bar drops complete 200m run
-go until 60 thrusters are complete
Had to run 3x... 20 reps, 15, 10, 5 UGH
Time: 8:23

Tuesday 8/16
Power Cleans - 3x (115#)
Then:
3 maneaters
5 toes to bar
How many rounds in 10 min?
I did 8.

Wednesday 8/17
Rest day!

Thursday 8/18
77# OHS
800 m run
3x
Time: 9 min

Friday 8/19
Workout:
Deadlift: 5-3-2-1- then 10 @ 80%
warm up - 95# and 117#, 145# 5x, 167# 4x, 177# 3x, 187# 2x, 197# 1x

then…
10-9-8-7-6-5-4-3-2-1
Box Jump
Ring Push Up
Time: 6 min

Saturday 8/20
Warm up: burpee, squat, row combo
Strength: Push press 3-3-3-3-3
Add weight each set. 55#, 77#, 87#, 97#, 102#
THEN:
10,9,8,7,6,5,4,3,2,1
Push press (65#)
wall ball (14#)
chest to bar pull ups
10 double unders
PHEW! hard workout. Took me about 14 min. It was a challenge..good ol Shari. She wants to do 12 weeks of endurance training on Sat- so that will be fun. Although I have to miss next Sat! Darn.

Going Heavy

2011-08-08T08:00:00.000-07:00

When I was at the games I told myself that I should find one or two things that I could challenge myself with at the gym. Since this is my crazy Crossfit blog then I will report how I decide torture myself and share it with you. First, I decided that anytime there were kbs in the wod then I would go a bit heavier. So 53# from now on! I also want to continue doing 10-15 hspu's after each class. Today I got 6 in a row. That's a record for me! :)

Monday 8/8
Front Squat - work up to a heavy set of 5 - 117#

Then.... 10 min running clock.
5 kbs at the top of every min. (UGH! that was heavy!)
Then my own combination of matt nasties, push ups and k2e for the rest of the min.
Count reps..... I did 167 reps.
Go right into an 800 m run for time. I didn't look at the clock and thought I might just die during the run. :)
That was one tough cookie!

Tuesday 8/9
Another tough Gary workout. Sheesh!
Worked up to a heavy hang power clean and then into a push press.
Do that max 5x. I used 120# after a bit of a nudge from ST to go heavier.

Then take 70% of your max and use it for the workout....
21-15-9
hpc/ push press
box jumps
for time... I think my time was around 10 min. UGH.
I thought I was going to be able to hold 5 reps, but dropped to 3 then to 1's!!
I was really trying not to push jerk instead, but I could feel that happen when I
was getting tired! Very fun workout!

Also - food note.... I have been eating really clean and have lost a couple of pounds again.
I know that helps me. Also - I have been looking into taking some nutrition classes because I am SOOO interested! We will see what happens, but for now I just keep praying about it. :)

Wednesday 8/10
Beach workout with some friends. We ran the stairs with weights while the others tortured themselves with burpees, sprints, KBS, double unders, pass throughs and more. What a fun morning!!!

Thursday 8/11
15 body weight back squats
3 rope climbs (no feet)
caldwell loop run
3 min rest - (took me 8 min!)
10 bw back squats
2 rope
alley loop
3 min rest
5 bw bs
1 rope
400 m run
PHEW! Good one! VERY fun to have some of the Games team athlete's join us today at 6!

Friday 8/12
AMRAP in 15 min. of:
2 Muscle Ups
15 Wall Ball (20#/14#)
30 Double Unders
What a great day!!! I really got a muscle up! No more jumping. There was a crazy kip before, but that's fine. I can't wait to learn to string them together. Feeling very good about learning new things at 40! Whoohooo! I did 5 rounds and did one mu per round instead of 2. Great workout by Annie! LOVE Friday workouts!

FOOD!

2011-08-06T15:02:00.001-07:00

Lots of posts that I have on here are related to FOOD.... I have always felt that what I eat can either help me or hurt me. Really I do enjoy eating healthy and helping others to do the same. This summer I have been given the chance to help several of my friends with their food. It has been wonderful to watch their excitement build after losing some unwanted weight and for them to feel the energy that comes from making good choices. Last week I went to watch the Crossfit Games in LA. I was more motivated than ever to continue my quest in helping others eat healthy! In my excitement I was sharing with a friend from Crossfit and he happened to have a connection to help me get my Level one Crossfit certification. I love to learn and I know that this is something that I have been really thinking about. A small door opened and I will see where it all leads, but for now what a blessing! Whoohooo!

I have been feeling really good and enjoying the sunshine and my garden.

Monday 8/1
Row 20 cal
30 Wallballs (14/20)
20 Toes to bar
30 Boxjumps (24inch –elite, 20in Rx)
20 sumo deadlift high pull (72/108 – elite, 56/72 Rx)
30 burpees
20 shoulder to Overhead (95/135 –elite, 83/115 Rx)
Sled Pull - 20m

Tuesday 8/2
Workout:
Run 400m
Then 3 rounds:
Front Squat x5 (3/4 BW)
Rope climb x1
Dbl unders x30
Rest 3min
Row 400m
Then 3 rounds:
Front Squat x5
Rope climb x1
Dbl unders x30
Rest 3min

Wednesday 8/3
Workout:
Power Clean
3-3-3-3-3
*Weight should be light enough to move fast!
Cookie (optional)
5 Rounds
5 Pull Ups
10 Push Ups
15 Squats

Thursday 8/4
“NO BOUNCE” DIANE
Sets of 21, 15, & 9 reps of
Deadlifts (225/155)
HandStand Push Ups
Deadlift must be reset before each lift

Friday 8/5
Tabata Row for cals
4 min. rest
Take Tabata calorie score and multiply by 7. This is the number of both thrusters and pull ups you need to do for the next part.
With a 7 min. running clock:
Complete the thrusters and pull ups in any order or rep scheme you choose. With the remainder of the time, get as many double unders as possible.

Crossfit Games

2011-07-26T11:33:00.000-07:00

Looking forward to heading to the Crossfit Games this weekend in LA. I am amazed at the strength and dedication of these athletes. It is fun to watch them push themselves and compete!

Monday's Workout! 7/25
6 am

Workout:
“Crossfit Blackjack”
Each round is 7 minutes work and 3 minutes of rest and requires a “buy in” of 21 reps to start the AMRAP
21 Front Squats (65#)
With remaining time AMRAP
20 double unders
10 box jumps
Rest 3 minutes
I got 6 rounds

21 Power Cleans (83#)
AMRAP
7 wall ball (20/14)
7 pull ups
Rest 3 minutes
6 rounds again

21 Deadlifts (155#)
AMRAP
5 HSPU
10 squats
I think I got 5 rounds... not sure, but very happy to get 5 reps on my hspu's!

I have been doing 10 hand stand push ups after every workout for months. I can't believe how long it takes to build the strength. I can do 5 in a row on a very good day.

6 pm workout -
10K run... I had to walk several times because my knee was being weird.

Tuesday 7/26
21 OH Squats (65#)
21 push ups
Run 150 m sprint
15 OHS
15 Push ups
Run 100 m sprint
9 OHS
9 Push ups
50 m sprint
This workout was fast.... under 7 min. and the weight was light. Still a good one!
I think it is one of the workouts in the games for the masters. They will kill it!

Wed 7/27 - Sun 7/31
Planning on resting most days with LONG beach walks for my workouts!
Whoooohoooooooo!

Sunshine

2011-07-20T11:22:00.001-07:00

The warm days are making me SO HAPPY!

Need to update my workouts..... but I think I will skip a week. :)

SOooo.. this week so far.
7/18 - Monday!
6 am Workout:
2 minutes of work/ 1 minute of rest at each of the following stations:
Wall Ball (14#) I got 48... 30 the first min. and well.... only 18 the second. :)
Burpee/ pull up
Box jump
Row for calories
K2E
Run 400 m
Repeat all stations 1 minute work/ 30 second rest

6 pm - Run a 10k

7/19 Tuesday!
6 am Workout
Workout:
5 Rounds:
20 Double Under
10 Power Snatch (65#)
20 Double Under
10 Ring Dip
20 Double Under
1 minute Rest
This wod was HARD!! I did it in 21 min. I was a sweaty mess!!

6 pm - Row and Shoulder Press 3x3 (88#)

7/20 - Wednesday!
Bench 3x3 - 117#

Then - 10 wtd forward lunge (25#)
10 wtd backward lunge
10 push ups
3 rounds.
This only took a couple of min, but my legs are still tired from my run. :)

Then - Prowler push relay.

7/21 Thursday!
Workout:
Complete 25 Deadlifts at a percentage of your max.
Weight you chose should put you at 2-5 reps per set.
Rest 30 seconds between sets.
Go until you complete 25 Deadlifts. (I used 165#)
This workout made my lower back really sore. Yipes.

7/22 Friday!
“Michele”
1k Run
3 Rds:
5 OHS (135#/95#)
10 Burpees
3 Rds:
5 HSPU
10 Pull Ups
1k Row
Good one!

Loving July!

2011-07-17T18:12:00.000-07:00

Enjoying the summer months SO much this year. I have spent HOURS in my yard and it feels so good to have a big garden! I also have had more people over to the house because it's so fun to have parties in the back yard. We have a fire pit and the kids all play in the hot tub! Did I say I love summer?

Here are some pics of my garden over the month!

Crossfit Games

2011-06-27T20:54:00.001-07:00

Love all my friends in this photo!

Just got my airline ticket and have the room booked! SO excited to go to the games with the girls.

Monday 6/27
Workout:
10 Hang Cleans (155/95)- 30 double unders
8 HC- 35 double unders
6 HC- 40 double unders
4 HC- 45 double unders
2 HC- 50 double unders

Tuesday 6/28
Run 3 800's for time
OHS - 5 rep (98#)

Wednesday 6/29
Rest day :)
Made a YUMMY Pork Stir Fry tonight.
1 lb. pork tenderloin, trimmed and cut into bite size pieces
2 T oil
3 cloves garlic - chopped
1 c chopped broccoli
1/2 c chopped carrots
1/2 c sliced celery
1/2 c sliced water chestnuts
1 c soybean sprouts
2 pkts. stevia
1 t red pepper flakes
1/4 c soy sauce
1 T balsamic vinegar
2 t. toasted sesame oil
1/4 c green onion

Heat a large skillet over med. heat, add oil and garlic. Add pork - stir fry for 3 min. Add broccoli, carrots, and celery and fry 6 more min. Add next 7 ing. and cook for 7 more min or so until pork is cooked and veggies tender. Remove from heat and stir in green onions. I served this in lettuce roll style. MMMMM!

Thursday 6/30
WORKOUT:
*Running Clock*
First 5 minutes - AMRAP of…
5 Knee to Elbow
5 Clapping Push Ups
5 Lateral Jumps (12/20in)
3 minute rest - includes 200m run and 25 lunges
Second 5 minutes - AMRAP..
5 DB Power Cleans (30/45lb)
5 Burpee
5 Box Jump (20/26in)
3 minute rest - includes 200m run and 25 lunges
Third 5 minute AMRAP..
5 Ring Dips
5 KBS (53/70lb)
5 Gassers
THANK YOU GARY! WOW!!!

Friday 7/1
3 Rounds:
500m Row
10 Bodyweight Bench Press (I used 100#)
3 Rope Climbs (only did 1 climb per round- darn finger is still healing!)

Saturday 7/2
Warm up!
Run 800 m
5 pull ups, 10 push ups, 15 sit ups - 3 rounds
Then - 5 min clock of-
5 clean and Jerks
7 pull ups
How many rounds? I did 4

Then - Run a 400 for time - (1:32)

Then....
How many rounds in 5 min of:
10 deadlifts
20 double unders
I did 5.5 rounds.

WHOOHOOOOOO!
LOVING the SUNSHINE this weekend! WOW!!!

Summer!!

2011-06-25T06:51:00.000-07:00

Monday 6/20
Workout:
5 rounds
30 squats
4 muscle ups or 7 pull ups/ 7 dips
10 power snatch (65)

This workout felt pretty good considering my finger is all stitched up.
I was able to only do 2 mu's per round and had to do 4 pull ups and 4 dips to make up for it.

Tuesday 6/21
Workout:
Strength :Deadlift 5-5-5 (155#)
This is a lot lighter than normal - the grip on the DL was painful on my dang finger. OUCH.

Conditioning:
3 rounds
5 thrusters, 10 push ups, 400M run

Wednesday 6/22
Make a ROCK wall! Whoohoooo!

Thursday 6/23
Workout:
5 rounds for reps:
1 min of burpee pull-ups
15 sec rest/transition
1 min - amrap of 3 Handstand pushups, 7 squats
15 sec rest/transition
1 min – amrap 4 knees to elbows, 6 matt nasties
1 min rest
Averaged about 60 reps per round.

Friday 6/24
Workout:
With a partner:
7 min AMRAP:
200m prowler push/sandbag carry (alternatning partners)
rest 4 min.
7 min AMRAP:
300m row (alternating partners)
rest 4 min.
7 min. AMRAP:
15 box jumps
15 db push press (25#) (alternating partners)

Worked out with Michele on this one and it was crazy hard, but also fun. Happy to be able to push that prowler and not have it hurt my foot at all. I get my stitches out on Monday and I am looking forward to it!!!! Well - not the actual removal part - but the fact that there won't be little black stings in my finger. :)

Sat and Sun - Rest and Play

Swimming??

2011-06-12T16:39:00.000-07:00

This Tuesday I am taking my first lap swimming lesson from Cathy. I am super nervous and excited. I have wanted to be able to swim laps, but never really learned how. I love the water and think it will be a good way to have some fun and support some friends that need to workout.

Monday 6/13
400m run
15 Thrusters (65#)
250m row
12 dips- 1 rope climb
9 dips- 2 rope climbs
6 dips- 3 rope climbs
250m row
15 Thrusters
400m run
I had to sub row's for the runs because my foot/ankle is still hurting. Also - I am still doing 10 hspu's everyday after class. Thi workout took be 18 min I think... or close to that. I had to break the thrusters up because they were heavy for me.

Tuesday 6/14
Workout:
Power Clean 3-3-3 (115#
Then:
21 push ups/400m row
15 push ups/400m row
9 push ups/ 400m row

Then I went swimming for the very first time! I swam 36 laps and didn't die! SO MUCH FUN! Might go again on Friday.

Wednesday 6/15
Shoulder Press 3x5 (75#)
Then:
! prowler push (100#)
5 wtd pull ups (10#)
7 wtd dips (15#)
5 rounds
I had to switch to a 200 m row after the first prowler push because I didn't like how it felt on my ankle.

Thursday 6/16
So proud of Abbi and Nate today as they shared their sweet speeches for sixth grade graduation! We had an amazing night in Monterey and laughed and laughed. So many fun memories from the crazy school year!

Workout:
10 wall balls
bear crawl across gym
10 k2e
How many rounds in 10 min? 6 reps short of 7.
Then tabata row. Urp.

Friday 6/17
4 Rounds:
4 minute running clock:
run 400m
with the remainder of the time get AMRAP of:
15 double unders
10 kbs
5 plyo push ups
2 minute rest
UGH - Sliced my finger and was off to the hospital on my first day of summer! NOR fair. :(

3.5 Days to GO!

2011-06-12T16:32:00.000-07:00

Had to post this cute picture of my nephew Houston.

On the countdown until I am out for the summer! I have had a wonderful year with the kids, but it is always nice to spend the days in the garden or at the beach! Yea!

I was back in the gym this week and tried to row instead of run. Ankle is feeling a little better.

Monday 6/6
20 cals on the rower
30 burpees to plate (jump onto 45#plate)
40 ground to overhead (45/35)
50 toes to bar
100m overhead lunge (45/25)
150 m sprint

Tuesday 6/7
Workout:
Work up to 1 heavy set of 5 in the front squat.
Then:
Rack Jerk, Dump, clean the bar into the rack and add weight. Do this to at least 80%

Wednesday 6/8
Workout:
3x 800M row for time with 4 minute recovery.
400M recovery row.
4×200M row for time.

Thursday 6/9
1000m run
30 handstand pushups
1000m row
I did run on this wod. I probably shouldn't have, but I took it easy.
The hspu's took me FOREVER! But I did them all!
Total time: 20 min!

Friday 6/10
7 rounds:
7 Power Snatches (65#)
7 Box Jumps (20″)

Saturday and Sunday - Rest

Taking a BREAK

2011-05-31T17:14:00.000-07:00

Fell off of the high pull up bar today and landed on my elbow and wrist on the cement.. ankle is continuing to be a problem...and I have laryngitis. Need I say more?

Ankle/ Foot Pain

2011-05-30T08:32:00.000-07:00

Taking some time off..... I have injured my foot somehow and the pain comes and goes. I stepped funny and tried to do one work out that made it impossible to walk on. Friday night was the low and I have had lots of up and down days. I now have my end of the year end cold and accompanied stress. LOOKING forward to June 16th!

Happiness

2011-05-24T17:13:00.001-07:00

Feeling very happy this week. On the countdown for summer break, celebrating 19 years of being married, loving my garden, healing a friendship and have had many opportunities to love on people.

Monday 5/23
Workout:
3 rounds
7 Deadlifts (135#)
5 HSPU
3 Pull ups
Rest 3 minutes
3 Rounds
7 Pull ups
5 Deadlifts
3 HSPU
Rest 3 minutes
3 rounds
7 HSPU
5 Pull ups
3 Deadlifts
I did 5 hspu's today in a row! Felt SO happy about that! :)

Tuesday 5/24
Rest...Eat...Rest...Happy anniversary to us!

Wednesday 5/25
Workout:
Back squat 3-3-3
Press 3-3-3

Thursday 5/26
So headed off to xfit today... feeling good... Part way into the workout I realized that my foot/ ankle was in really bad pain. I stepped on it funny last night, but thought it would be fine. Had to stop mid workout and ice. Limping around all day and GRUMPY! AHHHHHHHHHHHHH!

Friday 5/27
Fuss and CRY
Isn't this post entitled Happiness?
I DON'T find happiness at Crossfit. BUT I am bummed that I am injured.

No More Rain Please!

2011-05-16T17:14:00.000-07:00

Bought a new suit, washed my car and planted all my veggies.... so I think I am the one that is to blame for the RAIN! UGH! I am just ready for some warm days and summer time! So far I have bell peppers (red, yellow, orange) cucumbers (lemon and reg), eggplant, yellow squash, zucchini, tomato plants all in the ground... I still have lots of room and am eager to get them in. The rain and freezing day wasn't part of my plan. OH well.... things will settle soon. Come on sunshine!

Monday 5/16

800 m run
400 m run
200 m run
FOR Time!

Then...
5-4-3-2-1
Front Squat
Ended with a 143# front squat!
YEAH! A PR!

Tuesday 5/17
Workout:
3x 1 minute gassers- 1 easy, 1 med, 1 hard.
Then:
5 “clean” cleans.
1 creative rope climb…”V”, “L”, “tuck”, “straight”
5 HSPU- use plates or paraletts to make it harder than your norm.
5 rounds
VERY happy that I made it almost to the top of the rope in an L sit. Yes!

Wednesday 5/17
5 rep bench
Then:
250 m row sprint
5 bench press
3 wtd dead hang pull ups.

Thursday 5/18
Workout:
Work up to shoulder press 1 rep max (99#)
Then continue to Push Press 3 rep max (107#)
Then continue to Push or Split jerk 5 rep max (107#) Worked up too slowly and was tired!

THEN:
On the minute for 10minutes:
Start the first minute with: 3 “High” wallballs, 4 Russian Kettlebell swings, and 15 double unders
Rest the remainder of the minute
On the second minute: add 1 rep to the wallballs and KBS, and 5 reps to the double unders… so minute 2 would be 4, 5, and 20
Continue adding 1, 1 and 5 reps respectively until you can no longer complete the work in one minute
Then minute 3 would be 5, 6, and 25….etc…
Then go back to 3, 4, and 15 and start climbing again until the 10th round is completed
If you run out of time more than once, just keep starting over at 3, 4 and 15 reps.
Record the highest round completed - 5

Friday 5/19
Workout:
8 min. ‘Cindy’ - 8+ rounds
3 min. rest
1 mile run for time
3 min. rest
3 rds.:
200m med ball carry (14#)
200m row

Saturday 5/20
Craza Sheri workout.
12 rep dead lift.

Then
5 hpc( 97#)
10 pull ups
1 prowler push
3 rounds

Sunday 5/21
Rest

Happy Mother's Day

2011-05-09T20:23:00.000-07:00

I had a great weekend. I enjoyed the time watching Abbi play basketball and I was very happy to have time to work in the yard. I think the veggies will be in the ground this week because the garden beds are ready…finally. It’s been a big project this year to get everything settled. Five and a half weeks left of school. I really feel like the school year went by quickly, but it was a fantastic year. I am really looking forward to summer! Just nice to have time to walk on the beach and read! Yeah! The girls and I are still holding strong on eating healthy! I can't seem to get much lower than my 8 pounds, but not giving up.

Monday 5/9
NO xfit
Move 4 yards of dirt from the front yard to the back.
Time - 4 hours. UGH

Tuesday 5/10
Rest!

Wednesday 5/11
Workout:
Box Squat
5-5-5
(50-60% of your working sets of 5)
400m Run
15
Thrusters 65#
Pull ups
400m Run
12
Thrusters
Pull ups
400m Run
9
Thrusters
Pull ups

Thursday 5/12
Workout:
At the beginning of every minute do 4 burpees. With a running clock complete
30 KBS
30 box jump
30 knee to Elbow
30 lunges
30 Cal Row
Time: 10:31
This was a crazy workout! UGH!

Friday 5/13
7 minute running clock:
800m run
with the remaining time get as many:
shoulder press (75#)
dh pull up
Score:29

Saturday
5/4/3/2/1 heavy cleans (Add weight to each round)
20 double unders
5/10/5/10/5 ring dips
2 rope climbs
Run 400 m/ 200m/ 400 m/ 200m/ 400m
Repeat 5 rounds

Sunday - REST

Garden Time Continued

2011-04-24T13:39:00.000-07:00

Side yard done! Now time for all the garden beds. :)

Monday 4/25
Run 400m
21 kbs
9 C2B pull ups
50 double unders
15 cleans (95#)
50 double unders
9 C2Bar Pull ups
21 kbs (16#)
Run 400 m
Time: 13:32

Tuesday 4/26
800m run for time
then…work up to 1 set of 5 on Back Squat and Bench Press
then…8 rounds of Tabata rowing

Wednesday 4/27
“The Four”
4 rounds
Max weighted prowler round trip (140#) Saving something for Friday. :)
Game how you want….work up to or down from your heaviest weight
in between each trip get one set of DH Pull ups and Push ups.
12-10-8-6
DH Pull Ups
Push Ups

Thursday 4/28
Rest day

Friday 4/29
Games Qualifier WOD 11.6
with a 7 min. running clock complete
3 Thrusters (100#/65#)
3 C2B Pull ups
6 Thrusters
6 C2B Pull ups
keep adding 3 reps until the time runs out
I made it to 89 reps.

Saturday and Sunday - In Reno for Abbi's bball tourney.

Warm Days Make Me Happy!

2011-04-24T13:37:00.000-07:00

Life is a bit stressful right now. Just a lot going on. I am so thankful for the sunshine and my garden! Seems when I am stressed then I tend to push harder on workouts just to blow off the stress. Most of the time that works for me as long as I am sleeping well at night. I have really enjoyed a little hot tub before bed because just helps me wind down. Gearing up for 12 parent conferences on Friday and a weekend in San Francisco for Abbi!

Monday 5/2
3 rounds
600m run
15 box jumps
12 backsquats (135#)
9 HSPU

This workout was SUPER hard for me and took me 30 min. One reason was because I did 15 backsquats each time! DUH! I used 135# and failed on the last one and ended on my knees. I dumped it right, but still such a drag to have to do one more! I also did all the hspu's to the floor. I can only do a couple at a time.. then went to one at a time.

Tuesday 5/3
Workout:
5x dumbbell box clean
1 L-sit rope climb ( made it half way up the rope!)
5 free handstand attempts

then
5 Clean and Jerks 65#
10 push ups
200M row sprint
5 rounds for time

Wednesday 5/4
Bench Press 3×3 (125#)
then
800 M run
21kbs
600M run
21 kbs
400M run
21KBS

Thursday 5/5
Sweaty mess workout! It's been so warm and I am so glad that I workout as early as I do. I love the sunny days, but would never want to workout while it's so warm. Feeling good with my double unders... finally am able to keep my legs straight. Seems so much more efficient, but then once I am really tired I have to jump!

20 wall balls
40 double unders
15 wall balls
30 double unders
10 wall balls
20 double unders
800 m run with 25 lunges
4 rope climbs
800 m run with 25 lunges
10 wall balls
20 double unders
15 wall balss
30 double unders
20 wall balls
40 double unders

Friday 5/6
Workout:
2 Rounds:
1k Bike Sprint on the wattbike
Rest 3 min.
2 Rounds:
500m Row (2 min)
Rest 3 min.
2 Rounds:
Prowler Push (100#)
Rest 3 min.
My legs were pumped all day from this workout. haha

Garden Time - Spring Break 2011

2011-04-18T17:34:00.000-07:00

Before.....and after ♡

So happy to be on Spring Break! Worked in the yard ALL day long and feel so thankful for time off. I have been so eager to work in the yard and finally I have DAYS to do just that. Still planning on going to Crossfit everyday! :)

Monday 4/19
5 Bench press (89#)
7 pull ups (varied)
9 cal row
- rest while partner takes turn.
5 rounds.
This wasn't too hard because of the rest. My shoulder is really hurting so I didn't go as heavy.
I was able to stay and do a few hspu's today with ST. I got three in a row! Need to keep going until I can do 10!

Tuesday 4/20
Workout:
Work up to a moderately heavy weight, but not so heavy you lose speed.(105#)
Every minute on the minute for 10 minutes do 2 power cleans.
Worked on the push jerk after. Good class - lots of laughter.

Wednesday 4/21
Long beach walk.... great way to start the day! Thought I was funny today because I made some treats for a co worker that has not been feeling well and made it into a prescription. I called it Toffeecillian. Hope he feels better soon.

Thursday 4/22
Ran a couple of 400's with Debbie today. I didn't do the xfit workout because I need to get ready for tomorrow. However, I did come home and work ALL day in the yard! Sawing, digging, pulling and now my shoulder is really hurting. I keep thinking it would be a good idea to not do Friday's Games WOD......but we will see. Advil and a hot shower! Tomorrow's project is to scrub out the hot tub. UGH! I was so happy to have a warm sunny day - finally!

Friday 4/23
Wow!
5 Power cleans (100#)
10 toes to bar
15 wall ball (14#)
How many rounds in 20 min? 8 rounds and 15 reps.
This workout was a challenge for me because of the time frame. It's a hard one to judge... do I go all out and then find a steady pace? Do I just stay relaxed all the way through? Well.... I chose the second, but felt like I still had more to give at the end. I should of stepped it up a bit. Oh well. Guess that was better for my shoulder in the long run.

Saturday 4/24
Run 400m
25 lunges
25 kbs
25 pull ups
50 box jumps
25 sit ups
25 back extentions
25 double unders
3 rope climbs
Run 400m
There was more to this workout, but I can't remember it all.
Felt good to move because I was a bit sore from yesterday's WOD.

Sunday 4/25
Happy Easter!
Run 3 miles with Stacey and Steph!
Enjoy Easter service at the lighthouse!
Run 3 miles back!
VERY fun way to start Easter!

8 down.... Swimsuit Time :)

2011-04-14T17:49:00.000-07:00

Cute Leafy Seadragon at the MBA!

Monday 4/11
Workout:
3 rounds
6 HSPU
9 Deadlifts (155#)
12 Pull ups
15 Wall ball (14#)
600m run
Hard, but fun! I did all my hspu's to the ground!
NO more mat! :)

Tuesday 4/12
Workout:
1 no footed rope climb (I did it!!!)
1 “L” rope climb- -10 perfect push ups -400M run
1 Straddle “L” rope climb-1 minute handstand hold- 800M run
1 straight body rope climb-10 perfect push ups- 200M skip
1 tuck rope climb-30 steps of handstand walking-800M run
The rest of the rope climbs were crazy hard and I could only go part way up.
I will get it, but it's going to take some work.

Wednesday 4/13
Rest :)

Thursday 4/14
Workout:
40 lunges
40 medball situps (12)
40 dbl unders
30 Kettlebell swings (35#)
30 Knees to elbow
30 dbl unders
20 dumbbell thrusters (25#)
20 star situps
20 dbl unders
10 calorie row
10 pistols (5 per leg)
10 dbl unders

Friday 4/15
Games Qualifier WOD 11.4
AMRAP in 10 min.:
60 Bar Facing Burpees
30 OHS (90#)
10 Muscle Ups
A little frustrated that I didn't make it to the MU's, but that's how it goes. I did get 22 OHS.
VERY tired from a busy week and I am thankful that SPRING BREAK is here. WHoo Hooo

Saturday 4/16
5 HPC's
15 box jumps
5 split jerks
1 rope climb
prowler push
4 rounds
Good ol Sheri always pushes us hard.

Sunday 4/17
rest

5 Down

2011-04-06T20:19:00.001-07:00

Most days I feel pretty good because I am on my fifth week of eating really healthy. I have lost about 5 pounds and hope to lose about 5 more. However, I try not to really think about the pounds! :)

Monday 4/4
400m run
2 rounds
21 KBS (16 kg)
12 pull ups
400m run
15 OHS (83)
400m run
2 rounds
9 thrusters (83)
9 pull ups

Tuesday 4/5
Workout:
Work up to 2 sets of 5 across in the Bench Press. (119#)
Then, remove 10% from the bar and do
20 reps of bench, followed by a 1k run.

Wednesday 4/6
Deadlift 2x5 (165)
Then...
30 burpee push ups

Also walked about 10 miles today! Whoohoo
Lunch time and tonight on the beach!

Thursday 4/7
Tried out the clean and jerk for the Games WOD tomorrow.
It's VERY heavy for me! I hope to get between 5 and 10.
110# UGH!
Then we did a few rounds to work up a sweat
50 double unders
- then 5 min of 200m row and 10 box jumps (rounds)
10 suicides
- then 5 min of 10 wall balls and 1 rope climb (rounds)
I didn't push too hard because of tomorrow, but it felt good to move!

Friday 4/8
Games Qualifier WOD #3:
AMRAP in 5 min.
Clean and Jerk (110#)
This WOD was Nasty!
I did 13! yes!

Saturday 4/9
Workout #1 1K run or row.
Workout #2 10 push ups and 1 rope climb 4 rounds
Workout #3 30 dumbbell cleans…weight is your choice
Workout #4 5 HSPU and 20 air squats 4 rounds
Workout #5 30 double unders and 10 sit ups 3 rounds.
Did all 5 workouts.... It was a fun day. Raised LOTS of money for Japan!

Sunday 4/10
Rest :)
Long beach walk.

Muscle UP!

2011-03-29T15:56:00.000-07:00

So....CrossFit has been holding a world wide competition! It's a six week event that started last week. Each week dishes out a new workout that we have to attempt. The first workout was.... as many reps as possible in 10 minutes of 30 double unders and 15 55# snatches. It may not sound that challenging, but UGH! So hard! I did 5 rounds. Waiting to hear about the next WOD tonight. A little nervous.

Feeling happy that I got a strict muscle up today (Tuesday). I didn't jump and just went up. At times these little things motivate me to stay with Crossfit and to keep on training.

Monday 3/28
6 am
800m run
9 backsquats (135#)
Rest 3 minutes
600m run
15 front squats (95#)
Rest 3 minutes
400m run
21 OHS (65#)
OUCH!

6 pm
Bike for 25 min

Tuesday 3/29
Power Clean 3x3
I cleaned 115#, but didn't feel as solid as 105#, so I backed off and did 105# for the rest of the workout.

Then:
3 MUSCLE UP'S ( YEAH!)
15 kbs
200 m run
2 MU
12 kbs
200 m run
1 mu
9 kbs
200 m run
LOVED this because I was finally able to do the mu's. SO happy.

Wednesday 3/30
Went in at night to do this with Brian and of coarse felt terrible.
Night workouts are SO difficult for me. Just am flat out of energy!
Workout:
7 press @ 65% of 3 rep weight.
75m prowler push #5o
2 rope climbs
5 rounds

Thursday 3/31
Workout:
3 Rounds:
3 HSPU
5 Cleans (135#/95#)
7 Pull Ups
800m Run
3 Rounds:
7 Pull Ups
5 Cleans
3 HSPU

Friday 4/1
Workout:
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (100lbs )
12 Push-ups
15 Box jumps (20″)
This was the second competitive workout for the Crossfit games. I didn't think it was as hard as the first, but wish I would of pushed myself a little harder. I did 8 rounds and 9 deadlifts and 7 push ups. Overall, I am not going to actually make it to the Games BUT I had a ton of fun.

Saturday 4/2
Rest

Sunday 4/3
Beach walk with Brian - 5 miles.

Treason by Kutless

2011-03-27T20:40:00.000-07:00

Love this song!
Treason by:Kutless

It all starts here with my disgrace
I give you my life then I run in haste
In this false life something needs to give

Tell me a reason why this isn't treason
Tell me, tell me I'm wrong
I swear I'm back but then it turns out it's only a season
So tell me, tell me I'm wrong

With my two lips I will praise your name
Then I turn around and only curse and blame
I give in, strength is thin, adding to my shame

Tell me a reason why this isn't treason
Tell me, tell me I'm wrong
I swear I'm back but then it turns out it's only a season
So tell me, tell me I'm wrong

Your blood it covered all my sin
You changed a traitor into kin
In this false life something needs to give

Tell me a reason why this isn't treason
Tell me, tell me I'm wrong
I swear I'm back but then it turns out it's only a season
So tell me, tell me I'm wrong.

WHAT??

2011-03-23T20:50:00.001-07:00

Maybe it's because I just posted my deep desire to SLOW DOWN a little that this week has been such a whirlwind. Rainy days, sports, double workouts, teaching at night!!! COME on.

Monday 3/21
6 am
3 rounds
3 thrusters (83#)
5 deadhang pull ups
7 power cleans (same weight)
9 double push up burpees
Row 250 meters
Repeat 2 rounds of above
Row 250 meters
Repeat 1 round
This was a truly brutal workout. Monday's always are!

6 pm - Bike 35 min. UGH.

Tuesday 3/22
6 am
3 rounds of
800m run broken into
200m—100m sprint
50m jog—100m sprint
100m jog—100m sprint
150m jog
7 dips
7 HSPU - ALL REAL!! YES!!!
10 knees to elbows

6 pm - Bike 30 min!

Wednesday 3/23
Back Squat 3x5 (Just not into this today!)
Then:
18-15-9
Hang power cleans
3-2-1 Rope climbs

Thursday 3/24
Split Jerk
3-3-2-2-1-1-1 (Didn't do a max effort - just worked up to 115#)

Then:
5 Rounds:
5 Burpee Clean and Jerk (95#)
10 Box Jump

Friday 3/25
6 am
Games WOD one more time!!!!
30 du's and 15 snatches (55#)
How many rounds in 10 min?
I did 5 this time! Yeah!

6 pm
6 rounds:
one minute of 14 (r)kbs and 7 push ups
30 sec. rest
one minute row (5 rds. of rowing and one 1 rd. of wattbike) for meters
30 sec. rest
score=total meters accumulated
*you have one minute to complete 1 rd. of 14 kbs and 7 push ups.
I did 1930 m
Good one! Ready to rest this weekend.

Saturday and Sunday - Rest?

Slow Down and Enjoy

2011-03-19T20:51:00.000-07:00

On many occasions I have expressed my love for the Farmer’s Market! They have the most beautiful produce I’ve ever seen. Delicious fruits and veggies of all colors and sizes. Really truly extraordinary because each time I go there I feel inspired to cook! I am so looking forward to the spring and summer months!

Obviously my busy schedule doesn’t allow me to go to the Farmer’s Market all the time. In fact it seems that at times I have a hard enough time even getting to the supermarket, but I never want my schedule become a barrier to cooking or preparing a healthy meal for my family. Today I spent the entire day in the kitchen baking and making meals for the week. I loved every second of it. Abbi made two beautiful loaves of bread and is delighted to share them with her grandma, grandpa and great grandmother tomorrow when they come for lunch.

When cooking begins to feel like something I have to do then I try and switch it up a bit! This is how I keep my passion for cooking and baking. I adore pleasing the people in my life! Food is a one- way road right to someone’s heart! I think I learned this from my dad. No matter what I prepared, my dad would eagerly express his joy with lots of, “Ohhhh’s” and “Ahhhh’s!” As I prepare meals for my family and friends I can feel myself getting excited about loving them in this way. It’s important to me that the people that come into my home feel loved.

Just last night we had some friends come over. It was so much fun to feed them and laugh as we sat around the kitchen and enjoyed each other’s company. The kitchen is always the center when we have company over, so why not fill it with delicious healthy choices? So many people are eating poorly now days as they rush about and don’t take time to think about what goes in their bodies. I don’t want my children to feel like life is ever too busy to not pause and eat something healthy and love on the people around them. So yes, I drag them to the Farmer’s Market with me and we spend hours getting flour all over our kitchen as we prepare home baked bread! I treasure these times with my family and friends and I hope that I can successfully pass that bit of interest to my children.

4 Pounds

2011-03-13T17:00:00.000-07:00

Lost 4 pounds last week. I am well on my way to the five pounds by April 1st. The little group of girls is growing and so far it's been fun. I miss cookies, but what's new? It's always like that with me! Miss my sweets. The girls are dropping serious pounds! I love the success stories and feel so happy for them. Summer is coming! xoxo

Abbi and Nate were in Shazaam. It was a cute play and they did a great job. We had lots of family here and is was a wild whirlwind! Now it's raining and I am all cozy at home... alone. :) Laundry is done and things are cleaned up! Yeah! I think I am mostly ready for the week! The time change is a little hard on me when I get up at 5 am, but I will adjust.

Monday 3/14
6 am
3 DH pullups
5 burpees
7 box jumps
Run 200 m
Time: 9:56

Then.... OHS 5,4,3,2,1..... Yea! I did 115#. I had more, but just wanted it to be as clean as possible.

Noon - run/walk 30 min.

6 pm - Bike 30 min. UGH!

Tuesday 3/15
6 am - Deadlift 3,3,2,2,2 - I made my 200# goal!!!! Yahoooo!!

Then: 5 single arm HPC and jerks (R and L), 10 push ups, 10 cleans, 10 push ups, 5 single arm snatches ( R and L)
3 rounds! UGH!

6 pm - Bike - 35 min

Wednesday 3/16
2 K row for time. 9:40? or so?
Then.... 30 pull ups, 30 dips, 50 wtd. step ups, 30 k2e, 50 kbs

Thursday 3/17
Rest day - maybe go for a walk :)

Friday 3/18
Games Qualifier WOD 1:
AMRAP in 10 min. of:
30 Double Unders
15 Power Snatch (55#)
I got 4 rounds, 30 double unders, and 7 snatches..... I am debating doing it again! Wanting that 5!

Saturday 3/19
Workout:
“30 is the new ??” ( we’re not tellin’ the world Michele!)
30 reps of each:
Wall Ball
Box Jump
Power Clean (65/95)
Lunge
Push Press (65/95)
Pull Up
Front Squat (65/95)
Knee to Elbow
Burpee
Row (cal)
Nice one!

Sunday 3/20
Planing on resting.... unless there is a break in the rain then I might have to get out for a little run!

5 Pounds by April 1st

2011-03-06T13:44:00.000-08:00

I have asked a couple of people in my life if they want to try and lose 5 pounds with me by April 1st. I will let you know if I can do it. I think it's mostly to keep me from eating my body weight in Girl Scout Cookies! What is it with those cookies? They are DANGEROUS! heehee Send me an email if you want in on the bet. The deal is that you can use whatever diet plan works for you and you have to get your heart rate up at least 3x a week. You also have to weigh in once a week and share a food log. I should tie some oddball reward to it, but I figure 5 pounds off is the reward.

Monday 3/7
6am
"Elizabeth"
21-15-9
83# cleans
Ring dips
Time:13:07

6 pm
run for 30 min. UGH.
My legs are dog tired from the morning workout. Blah.

SO thankful I am on this eating plan because I was tempted in SO many ways. HA! Cookies, pizza, and more!

Tuesday 3/8
6 a.m. Workout:
press- 3×3 (started with 97# and it looked ugly! I did 103# last time! Anyway... dropped to 87# so they would be nice.)
then
800M run-12 Russian KBS (not overhead, just to the eyes) 12 push ups- 12 Dead Hang Pull ups )DHPU
400M run 15 Rkbs-15push ups-15 DHPU
200M run 18 Rkbs- 18 push ups- 18 DHPU

6 pm
Bike for 30 min.
First time on a stationary bike. I didn't die, but I was one sweaty mess. HOLY cow! I like it better then running and I think it's better on my body. I feel like I look at the clock a lot and having great music is important! :)

Wednesday 3/9
6 a.m. Workout:
Team Workout-Class Split in Half
One team on push/pull on the prowler:
Each member on the team must complete
2- round trip push 25/50
2- 1 parking lot pull (1-up & 1-down hill). 22/47
Opposite team in gym
Each member completes as many rounds of: (til work on the prowler complete)
5- man-eaters 25/35#
10- knees to elbow
Switch

6pm - Bike 30 min.

Thursday 3/10
Rest

Friday 3/11
Snatch Practice

Saturday 3/12
Beach walk - 5 miles

Sunday 3/13 - REST!

Love

2011-03-05T10:40:00.000-08:00

Thought for the day: What do I do that marks me a follower of God? The way I am raising my children? The way I demonstrate my love for other people? The way I show concern for the poor? These actions leave visible marks for all to see. While national groups are marked my customs and traditions I want to be marked by
my love for others.

Get In Gear....

2011-02-28T18:05:00.000-08:00

Had a week of the BLAH's..... now I am feeling better! YEAH!

Was thinking about this and had to share... then back to my boring workout blog.. :)

Passing judgement is one of the trickiest topics/habits to broach, and I’m sure no one is perfect or can say that they never do it even if they don’t do it often. That said, making a conscious effort to recognize that we can love and respect people around us for who they are and allow them to make decisions for themselves about their own lives is, in my opinion, one of the most liberating things we can do. Think about this: once you relinquish any real attachment to whether or not another person says, does or chooses something in particular for themselves is SO liberating. It’s not YOUR life, so why should you get a say – to their face or otherwise – in how they move along within it? That’s not to say that you can’t or won’t offer advice when asked, but that’s just the thing, if you’re not asked, don’t concern yourself with their choice. I’ve worked very hard on removing pre-formed or even present judgement of people in my life. That doesn’t mean I have to agree with every decision they make, but I make a conscious effort to engage in activity with them with a warm heart and from a place of love, rather than of one where I’m constantly disapproving of how they live their lives.

OK now... back to the really exciting stuff!

Saturday 2/26
Tabata Stations:
Complete a full tabata round at each of the following stations with a 2 minute rest between each station. Lowest rep maintained is your score.
Row for calories (4)
Ball slam (15)
Push Press (20 # dumbells) (10)
Double unders (15)
Hang Power Clean (55#) (10)

Sunday 2/27
CRAZY DAY :0
Did two workouts then went for a run
3 rounds
400m run
15 OHS (65/95#)
15 KBS (16/24kg)
1 rope climb
I think I did this in about 12 min.

THEN: Farmer walk 400 m with 35# dumbells stopping every 10 m to do a thruster! UGH!

Run/ walk 5 miles on beach.

Monday 2/28
REST.... wanted to go for a run, but I "ran" out of time and had to eat some cookies to make me feel better.
I thought I was going to be SUPER sore from all of the craziness yesterday, but I am feeling fine today.

Tuesday 3/1
5 rounds
5 bench press (95#)
200m row
10 weighted lunges (20# DB)
5 DH pull ups

Wednesday 3/2
Back Squat 3-3-3 (161# ?)
And
Weighted Dips
3-3-3-3-3 (got up to 35#)

Thursday 3/3
Workout:
AMRAP in 4 minutes
9 lateral jumps (over bar)
7 Deadlifts (95#)
5 Hang Power Clean (same weight)
Rest 1 minute then 4 rounds tabata
Double unders (93)
Rest 3 minutes
Repeat AMRAP from above for another 4 minutes
Rest 1 minute then 4 rounds of tabata
Row for calories (20)
Rest 3 minutes
Repeat AMRAP
I got 4 rounds each time and the HPC were super hard.

Friday 3/4
1 min. on the Wattbike (UGH)
1 min. rest
800m run
21 kbs (16kg)
12 pull ups
400m run
21 kbs (24kg) That sucker is heavy!!
12 pull ups
400m run
21 kbs (16kg)
12 wtd. DH pull ups (20#) - I didn't DH mine... used a kip.

Saturday 3/5
10 pistols (5 each leg) I need support on my left leg.
20 push ups
10 SDHP (65#)
400 m run
1 rope climb
4 rounds

Genesis

2011-02-25T17:59:00.000-08:00

Just finished a study this month on the book of Genesis! It gave me wonderful descriptions of the lives of men and women who walked with God. They sometimes succeeded and often failed. Where did they get their motivation and courage? They got it by realizing God was with them despite their inadequacies. Knowing this really encourages me to be faithful to God, to rely on him for guidance, and to utilize the potential he has given me.

What's New?

2011-02-20T07:54:00.000-08:00

Will I ever really listen to my body? I am 40 for crying out loud.
Last week I made new plan for myself. Wanted to run and lift at night on top of what I was doing at Crossfit. Ended up sick. No big surprise. So... there is a new plan. Always a new plan in regards to working out.
This week I am not doing the 6 am classes and am just going to go at night.
Also- hoping to walk or run 5 miles a day because I have the week off! YEAH!

Monday 2/21
rest :)

Tuesday 2/22
Lifting night:
Bench and Back Squat

Walk 5 miles

Wednesday 2/23
Crossfit
3 rounds For time
200m run
5 handstand pushups
1 ropeclimb
15 weighted step ups (20/30# DB)
5 dips
5 chins (DH)

Walk 5 miles

Thursday 2/24
Rest - Still feeling YUCK!

Friday
Clean and Jerk!
130# yeah!

This week was not so good. I am not 100%. Energy is super low and feel a bit out of it. I took lots of rest and didn't push myself. Spent a lot of time with family and just used my energy to clean up the yard, the house and to love on people. I hope that next week will be better!

Just a Little Bit Crazy

2011-02-14T19:28:00.000-08:00

I can't begin to tell you how many times people tell me that I am CRAZY. I always try and take it as a compliment, but sometimes I wonder what it means. If surplus energy equals crazy, well then.... I am crazy. I sometimes ask, "The good crazy or the bad crazy?" Most often it's the good crazy.... if there really is one.

So with that being said I am trying an eight week plan....
The goal is to be really strict with my food and to run a lot more. I also would like to start lifting again at night.
Just want to see how it goes for 8 weeks. This is week one!

Monday 2/14
No Crossfit today, but not exactly a rest day. :)

Run 4 miles

100 sit ups
30 back extensions

Bench lift 3x3 (120#)
Oh yeah - and I took 80 children roller skating for 2 hours. HAHA!

Tuesday 2/15
6 am Crossfit - 800 m run, 3 front squats and 1 jerk (3 rounds), 200 m run, 3 front squats and 1 jerk (2 rounds), 200 m run, 3 front squats and 1 jerk, 400 m run. I used 93#.

Run 4.6 miles

6 pm - snatch workout 3x3, 100 sit ups

Wednesday 2/16
6 am Crossfit - Power cleans 3x3 (115#)
500 m row for time x2

6 pm front squats 3x10
Back squats 3x3
100 ghd sit ups. ugh.

Thursday 2/17

6 am
As a team of two: Yeah Debbie!
Record # of reps completed as a team, 2min per exercise, 30 sec rest between exercises
10 meter suicide runs – each 10m = 1 point – 1 partner works at a time, division of work decided by the team
Partner med ball situps (12lbs/8lbs)
Partner Wall balls (20/14) – thru the pull up bars
Jujitsu situps
Boxjumps (one partner works at a time ) – division of work decided by the team
Knees to elbows – one partner works at a time – division of work decided by the team
10 meter suicide runs – same as above
Then: complete ½ the total reps for each exercise as a team for time, no rest between exercises, one partner works at a time
Odd numbers should be rounded up to even so each partner does the same amount of work.

This was a great workout. MY belly was burning from the 100 sit ups every night and I could really feel it today!

No night workout.... driving children everywhere. xoxo

Friday 2/18
6 a.m.
Snatch balance and OHS
LOVED this workout! I snatched 99# and failed with the 101! I really wanted the 100, but next time.
Then a 9 min cookie of pull ups and thrusters. Building reps. 1 of each then 2 of each, etc. NO rest. I did 10 rounds.

6 pm
row 1000 m
Bench press 3x3 127#
Row 1000 m
100 ghd sit ups

Resting this weekend. :)

Sisters

2011-02-07T17:07:00.001-08:00

I have been blessed by having amazing sisters. This week I am feeling very thankful for my sister-in-law as well. Just seems funny that when I go through crazy stuff then God always floods people in my life that love on me. I am actually looking forward to some time off soon. Yeah! Ski week in Santa Cruz means long beach walks and time to garden. Heehee

Monday 2/7
With a 6 minute running clock complete 3 rounds of:
7 HPC (95#)
7 Ring dips
7 box jumps
Rest for any remaining time of the 6 minutes. Then complete either a 400m run for time. 1:18!
Rest for 2 minutes
With the 6 minute clock running complete 3 rounds of the same series at 5 reps. Rest with remaining time and then complete
Then row 400m for time. 1:35 UGH!
Complete the same series at 3 reps... then do 75 double unders. My goal was to do the DU's in under a minute. But I didn't make it. 1:12. Darn.

Tuesday 2/8
Deadlift 3x (167#)
Tired from flipping a 6pm workout to a 6 am workout. Dork.

Wednesday 2/9
Workout:

5 Rounds
(6 mins per round-5 working 1 mandatory rest)

400m Run for time…with the remainder of 5 mins do

Each round
10 chins
10 dips
1 rope climb
10 push ups

Thursday 2/10
Workout:
Complex:
One set:
1 Dead (Snatch grip)
1 Power Snatch
1 OHS
1 Jerk (from behind)
-5 sets = 1 round
-complete 5 sets without putting bar down
-rest after each round as needed
-total of 5 rounds
-work up to heaviest weight with good form (77#)
-after 3rd round complete as many double unders as possible in 60 seconds (70)
-after 4th round complete for time the number of reps done in previous 60 second set (1:00)
-after 5th round complete max double under (80)

Friday 2/11
Bench - 3's (127#)

Cookie:
10 rounds:
at the top of every minute do
3 pull ups
6 push ups
9 squats
with the remainder of the minute you can do as many thrusters as you feel like, weight is up to you.
score at the end is total reps completed in the10 rounds multiplied by weight chosen! Killer hard!
I chose 53# and did about 35 thrusters. It was SO hard.

Saturday and Sunday REST!!! Seascape Resort. Yeah! xoxo

Happiness

2011-02-01T19:59:00.001-08:00

I had to post another picture of my nephew. HE is SO precious. Oh my! I know I don't really want anymore children, but this little one really reminds me of Nate. He is such a sweet boy. He just makes me feel so happy.

Monday WOD
With a parnter complete 5 rounds each of the following two couplets. Each partnter must complete all of their couplet before switching stations.
Couplet 1
250 m Row
6 Deadlifts (225/155)
Couplet 2
30 Double unders
6 HSPU
I did this workout with Brian and we did it in 20 min. It was smooth, but the hspu's were challenging for me. I am still using one ab mat on the floor. Overall, good workout!

Tuesday WOD
Workout:
1 round of Helen (2:07)
5 min rest
1/2 of Grace (1:38)
5 min rest
8 minutes of Cindy for AMRAP. (7)
I was a bit surprised when I came in the gym and saw this workout. Usually Tues and Wed are purely strength days, but this was a lot of fun. These really are three of my favorite workouts. Lots of shoulder strength which I LOVE. So I went as hard as I could. Felt really good until the final rounds of Cindy.... those silly push ups kill me!

Wednesday WOD
Workout:
Press 5-5-5 (98#)
Conditioning WOD. (warm up dips / ring push ups / pull ups)
2 Rounds
400m Run
5 Chins
10 Ring push ups
15 WTD step ups 20’s/30’s
Rest 5 minutes
2 Rounds
Push prowler. Across parking lot & back 50/90
2 Rope climb
10 Dips
15 Lunges

Thursday:
Workout:
With a partner! Debbie is the best partner ever! I love her!
Start with 2 rounds each, alternating each round:
12 Overhead squats (83#)
12 box jumps
12 GHD situps or weighted situps (20#)
Then 2 rounds each, alternating each round:
9 front squats (88#))
9 higher box jumps
9 GHD or weighted situps
Then 2 rounds each, alternating each round:
6 back squats (127#))
6 higher box jumps
6 GHD or weighted situps
Rest while your partner is working. Don’t start the next round until your partner completes their round. I could only do rx weight on the OHS. The front and back squats seemed really heavy!

Friday WOD
4 rounds:
hang split clean right leg
split jerk right leg
hang clean thruster
hang split clean left leg
split jerk left leg
hang clean thruster
hang split clean right leg
split jerk left leg
hang clean thruster
hang split clean left leg
split jerk right leg
hang clean thruster
400m run
10 strict knees to elbows
200m row
This was a thinking workout. My brain was needed the whole time! Annie really helped me have good form with the Knees to elbows. Those can be tricky for me. I think the twins took out some of those belly muscles. Heehee

Saturday WOD
3 heavy deadlifts (155#)
6 heavy wall balls
9 burpee lateral jumps
12 toes to bar!!!
400 m run
5 ROUNDS
Yipes. Shari always dishes out some great workouts! I had to go right to work after this and had to race home to shower! UGH!

Sunday - LONG beach walk with Brian. So nice and the most beautiful day ever! Feeling very spoiled to have this sunshine in the middle of winter!

Trust

2011-01-26T20:19:00.000-08:00

Trusting I will get through this week! It's been a crazy week. Lots of things happening to test my character and I am feeling ever so grateful for my true friends and family who love and trust me! Had to post this beautiful photo of my nephew. He pulls my heart strings.

Monday 1/24
My new REST day.

Tuesday 1/25
Crossfit Spruce St...
Tire drags, front squats, squat holds....
Then - Russian DL, back ext hold, k2e's...
Then - hpc's - pull up hold, ball slams...
Scott always tries to kill us. :)

Wednesday 1/26
Back Squat 3x3 (145#)
Cookie - 3 dh pull up, 5 push ups, 200 m run (5 rounds)

Thursday 1/27
Workout:
How many rounds in 20 minutes of:
200M run
7 power cleans 95/135
9 pull ups or 6 ctb or 3 bar muscle ups
5 push press 95/135
8 ghd sit ups
I did 5 rounds plus a run.

Friday 1/28
Workout:
4 rounds:
1 min. each:
Row (cals)
Double Push Up Burpees
Double Unders
Rope Climb
6 min. rest

No Complaining

2011-01-18T21:22:00.000-08:00

I heard the best thing during a four square game! Each server gets to make up the rules until they get out. I have heard them all. However today I heard the server call out, "No complain-sies" Loved it!

Monday 1/17
5 Rounds:
400m Run
15 KBS (16kg)
9 Cleans (95#)
HOLY smokes that one was hard! OUCH.

Tuesday 1/18
Shoulder Press 3x5 (77#)
10 K2E / 30 double unders
Push Press 3 x 5 (99#)
10 K2E / 30 double unders
Push Jerk (108#)
10 K2E / 30 double unders
Started at 114# and dropped on my second round because I had an odd pain in my upper back.
It felt heavy and not stable. I then decided to stop after the second set on the last section. Been
taking Advil today. DANG.. Hoping tomorrow is all good!!!

Wednesday 1/19
Deadlift 3x5
Didn't feel like going heavy this morning because of my back. Just used a body weight dead lift and that felt fine. My back feels much better today and I hope to be able to back to myself tomorrow.
Eating took a little nose dive, but I am back on. Lost 7 pounds in 3 weeks. That was exciting and then I just started snacking again. So tempted by treats! Anyway... feeling better today.
Tonight went for a beach run with Brian. Very fun... beautiful sunset and full moon. :)

Thursday 1/20
Workout:
5 rounds. 3 min per round with 1 min rest in between
For round #’s 1, 3 & 5, AMRAP of:
3 deadhang pull-ups
5 thrusters (95/65)
7 boxjumps
For round #’s 2 & 4, AMRAP of:
3 burpees
5 ring pushups
7 lateral jumps (over thruster bar)

Friday 1/21
Workout:
3x 600 run
start one interval every 7 minutes.
Try to use the first as a warm up, the second and third should be close in time, and about 30 seconds faster than the first.
Then,
300M prowler push and 12 rope climbs as a team. Split it up as needed. Running with the prowler is a DQ.

Saturday 1/22
3 rounds
30sec on/ 30 seconds off- rowing
1 round
21 BW backsquats
9 burpee/ clean/ wall ball (20/14)
Rest 2 minutes
4 rounds
30/30 rowing
1 round
15 backsquats
15 burpee pull ups
Rest 2 minutes
5 rounds
30/30 rowing
1 round
9 backsquats
21 burpee box jumps

Balance

2011-01-11T19:54:00.000-08:00

There is always a balance in life.... Sometimes in regard to my food or workout or even relationships. This week I started in a funk at Crossfit. Frustrated with any row / squat combination because these two movements always result in a sore back, no matter how light I go. We closed the week with a similar workout then turned around and started with the same! I tried not to let it get me down and told myself that such things are not worth the negative feelings that I was having. I tried to just carry on and be thankful for my health. Funny thing is that on Tuesday I came into the gym and felt strong and capable and shoulder pressed 97# for a 3x3! yeah! Continued with the 189# deadlift and didn't feel any tightness in my back. BALANCE. Next topic... food... I have been on the ZONE diet for 2 weeks. I have lost 7 pounds. My goal is 10. Feeling pretty good. I have been working hard at eating clean and then Brian walks in the door this evening with CHOCOLATE! WHAT? Come on! So he goes in the other room and I inhale the entire top of a brownie! What? Why? I don't think I chewed it... just swallowed it. Brian comes back in the room and yells at Nate for only eating the top! UGH - As much as I wanted Nate to just take the blame...haha I knew I had to confess! Brian LAUGHED at me.... I don't think there is a need to talk about the balance in relationships. So I went for a run... and tried to remember that I can have a fresh start NOW and so can Brian. haha

Monday 1/10
3 rounds with a 3 minute rest between each round
500 m row
12 front squats - dropped to 77#!!
21 box jumps

Tuesday 1/11
Deadlift 5x5x5x3x3x3 (189#)
Shoulder Press 5x5x5x3x3x3 (97#) yeah!

Wednesday 1/12
5 Rounds
Farmer walk to fence. 50# dumb bells! OUCH!
7 DB push ups
400m run
Farmer walk back into gym
(rounds 1-3-5) 1 rope climb
(rounds 2-4) 10 dead hang pull ups
7 dips

Thursday 1/13
Three times through:
Skill Practice:
3 Snatch Balance
3 Hang Snatch (mid thigh)
3 Hang Snatch (top of the knee)
3 Snatch
3 OHS
then…
5 Rounds:
100m Row
20 seconds rest
for total calories - 35 calories both times!
(2x)

Friday 1/14
“Twins”
2 rounds of each of the following couplets
800m Run
20 HSPU
20 Thrusters 115#/75#
20 L Pull Ups
Crazy brutal workout. I did all hspu's to one ab mat and still was doing one at a time at the end.
The L-sit pull ups were crazy hard!

Saturday 1/15
One min on for reps. and one min rest.
10 rounds - add weight each round.
Clean and press until it gets heavy... then power clean and jerk
Started with 65# and ended with 125# Whoo hoo... fun but hard.

Sunday 1/16
RUN 6 MILES!!!!! YEah Feels so good to be running again. My leg is better.
This is one of the furthest runs I have taken in a long time.

Zone time

2011-01-06T20:34:00.000-08:00

Back on the Zone. Feels good. 11 days.. and counting. I can feel a difference in my workouts and sleep. Overall just so glad when I have the discipline!

Monday 1/3
3 Rounds:
AMRAP in 5 minutes of:
5 OHS (135/95)
7 Push Ups on bar
9 Lateral jumps over bar
Rest 3 minutes between rounds

Monday PM
2 miles on beach
5 K row

Tuesday 1/4
Obstacle Course.
SUPER FUN

Wednesday 1/5
SKI DAY
Whooo hhoooooo

Thursday 1/6
10 power snatches (65)
200m run
5 handstand pushups
10 pistols (5 each leg) - I can only do these with my left leg. Needed support with my right. :)
15 pullups
400m run
10 power snatches
400m
5 handstand pushups
10 pistols
15 pullups
200m
10 power snatches

Friday 1/7
6 Rounds:
200m Row
7 Bodyweight Back Squat
7 Ring Rows
This workout was NOT good for me. Not sure what happened. My back was really, really tight and I just kept feeling like I was going to get hurt. Annie was coaching me through. I started with 117# and dropped to 95#. The whole time I just kept telling myself to walk away. I am fine now, but not sure what happened. This has happened before with a run or row with a back squat. Taking the weekend off!

2011

2011-01-01T10:55:00.000-08:00

I love the start of a new year! Something about getting a chance to set new goals and getting a chance to reflect on the previous year makes me feel happy! Even though there are ups and downs I always feel very blessed. Since I was young I have always been interested in goals and use them to push myself to work harder and to dig deeper. We get one shot to do it right and I don't want to get to the end of my life and be disappointed. Many people make grand plans as the new year rolls in and set high expectations that only slip away within weeks. If you are one of those people maybe it's best not to set new goals, but instead reflect on 2010 and see what you did right and go from there. Don't set up for more failure, but build on what you can do to make yourself a healthier person. A little self reflection is good for us! I do have several goals for my year ahead and like last year plan on keeping to them! This is a blog about my workouts... so my goals for my physical health include eating strict Paleo with Zone measurements this year and to continue in Crossfit. I would like to see a 10#+ increase in all my PR's and want to beat my mile run. My motivation in keeping my goals is simple. I feel better when I am eating healthy and exercising daily. I enjoy the discipline and feel like it rolls over into other areas of my life where I need discipline. I have other goals that are in other areas of my life including spiritual and emotional things. Looking forward to taking these new steps. Have a wonderful 2011!

Another Year?

2010-12-28T11:19:00.000-08:00

I guess I will keep blogging my super exciting workouts. HAHA! This is the only place I keep this information and so I guess I will keep going as long as I am doing Crossfit. Not planning on quitting anytime soon, but you never know what the future holds.

Monday WOD (am)
400m Run
15 Thrusters (65)
15 Pull ups
400m Run
30 Clean and Jerk (65)
400m Run
15 OHS (65)
15 Burpees (jump over bar between each)
400m run
This was a good 20 min workout for me. I liked this one!

Monday PM
Bench 3x3 119# - I went a little light. My should was a bit sore.

10 GHSD / 20 sit ups
5 rounds

Tuesday WOD
Back Squat 7-5-5-3-3-3
I used 155# on the three's.
Felt good and heavy this morning.

Started back with eating on the Zone this week... so I have to wait a few days until I start to feel it. I am just getting a jump start on my goals for 2011. :)

Wednesday WOD
Bench: 5-5-5 (117#)
then….
Row 600m
3 min. rest
Row 300m
90 sec. rest
Row 300m
4 min. rest
Row 400m
2 min. rest
Row 200m
1 min. rest
Row 200m

This workout was a burner! So many row sprints! UGH!
Made it through Day 3 of my nasty ZONE diet. Hanging on tonight... just going to bed so I won't eat a cookie! HA!

Thursday WOD
5 Rounds:
400m Run
2 Rope Climb or 11 Pull Ups
Burpee Broad Jump across gym
13 GHD Sit Ups or 20 Ab Mat Sit Ups
Burpee Broad Jump across gym

Friday WOD
800 m run
20 KBS
11 pull ups
11 dips
20 cleans (77#)
11 dips
11 pull ups
20 KBS
800 m run
This was a burner workout again! Glad to take the next couple days off.
For the last three days I have walked about five miles on the beach. It's cold, but so beautiful out!

Saturday and Sunday - Rest days. ;)

Winter Vacation!

2010-12-20T10:52:00.000-08:00

Finally time for a break! I am excited to have some time to relax! I am also happy to be going to Crossfit at 8 am instead of 6 because I don't have to wake up SO early!

Monday WOD
250 m row
15 back squats
250 m
15 front squats
250 m row
15 oh squts
My back complains when I go from the rower to lifting. Always has.... so I went a little lighter and it felt fine. (85#)

Monday PM
Shoulder Press (89#) 3x5

Tuesday WOD
Deadlift: 3×5
I did 185# five times!! Yeah.

cookie:
5 reps of each of the following:
All with an empty bar.
HPC and Jerk
HC and Jerk
PC and Jerk
Clean and Jerk
HP Snatch
OHS
Hang Snatch
Power Snatch
Snatch

Wednesday WOD
5 rounds
400m row (for time - My average time was 1:26)
5 chins
5 dips
Forward lunge 10 steps
5 GHD Sit ups
Backward lunge 10 steps
5 chins
5 dips
This was a good workout... I was a challenge for me doing the 400m row sprints. UGH.... 5 times.
Also 50 deadhang pull ups add up! Overall, I feel pretty good - but my back has been tight from the DL's yesterday.

Thursday WOD
Jerk (88#) rope climb run
8 1 200m
6 2 200m
4 3 200m
6 2 200m
8 1 200m

Friday WOD
Twelve Days of Christmas!!
1 Power Snatch
2 Sets of Matt Nasties
3 HSPU’s
4 Thrusters
5 Hang Clean
6 KBS
7 Box Jumps
8 Pull Ups
9 Dips
10 Double Unders
11 Sit Ups
12 Beast Blasters

Gravity

2010-12-19T17:01:00.001-08:00

The ways of this world are grabbing a hold
Won't let me go, won't let me fly by
It takes it's toll down on my soul
‘Cause I know what I need in my life
Don't let me lose my sight of You
Don't let me lose my sight
I don't want to fall away from You
Gravity is pulling me on down
I don't want to fall away from You
Gravity is pulling me to the ground
This world keeps making me cry
But I'm going to try, going to try to fly, going to fly high
Don't want to give into the sin, want to stay in You ‘til the end
Don't want to lose my sight of You
Don't want to lose my sight
I want to fly
Into the sky
Turn my back on this old world
Leave it all behind
This place is not my home
It's got nothing for me
Only leaves me emptiness
And tears in my eyes

Sunshine to Storm

2010-12-13T20:10:00.000-08:00

Nothing like a little bit of SUNSHINE in the middle of December. I went for a long run by the beach and loved every second of the 70+ degree day that we had yesterday. Funny how a little sunshine can make me smile.

Saturday WOD
3 Rounds:
400m Run for time
8 round Tabata (2 each) of:
K2E
Star Sit Ups
Pass Throughs
Med Ball Sit Ups
Keep a cumulative score of each of the stations.
I was getting around 70 per round.

Monday WOD (am)
Workout:
3 rounds

7 deadlifts (145#)
5 pull ups
3 HSPU
3 minutes rest then…

3 rounds
7 HSPU
5 Deadlifts
3 Pull ups
3 minutes rest then..

3 rounds
7 pull ups
5 HSPU
3 deadlifts

The deadlifts continue to be a challenge for me. The Rx weight was 155 and I just could feel my form slipping. I went to 145 and still had to break up the sets of 7. UGH. I feel like I have been really working on this, but it's so hard for me.

Monday (pm)
Bench press 3x5 (132#)
I failed on the last one on the last set. haha

Tuesday WOD
3 Turkish Get-Ups and 7 one armed russian swings at end of the 3 TGU’s- Right and Left 16kg!!!
10 DH pull ups
400m run or row
4 rounds

Wednesday WOD
Press 5-5-5 (89#)
Rowed 500
Feeling tired today!
Brian and the kids have colds. I am fighting for all I am worth to stay healthy!

Thursday WOD
200m run
3 Rounds:
3 Power Cleans
10 Wall Balls (20#/14#)
400m run
2 rounds:
20 Double Unders
5 Front Squat
20 Double Unders
5 Back Squat
400m run
3 rounds:
10 Wall Balls
3 Power Cleans
Power clean, front and back squat weight are all your choice, but must all be done with the same barbell and no rack. I used 95#. This workout was a beast. I loved it and accidentally did 2.5 rounds on the middle section before I noticed it was only 2! Took me 20 min to complete. I felt good on most of it, but found the 95# front squats to be heavy!

Thursday PM
5 miles at Seacliff! Beautiful. Wanted to get a run in before the storm. The sky was really a beautiful dark blue color. Feeling lucky to live here.

Friday WOD
3 Rounds:
1 min. of rowing
1 min. of rest
for total meters ( I got 840m)

then…

AMRAP in 6 min. of:
3 Pull up/K2E
5 Box Jump
7 Push Ups
I completed 6 rounds.

Yeah! Today was the last day of school and I am so ready for a little break!

Saturday WOD
5 rounds:
30 double unders
10 wt lunges (35#)
8 heavy KBS (24kg)
6 front squats (35#)
4 burpees
2 rope climbs
VERY fun workout, but I was such a sweaty mess! CRAZY hard to do those lunges with 35# dumb bells. haha I also always have to really concentrate to swing the 24kg kettlebell or I will fall on my nose. Saturday mornings are great. Lots of fun people and I am always happy to go, especially when Brian joins me. He was still fighting his cold so he missed this one.

Sunday - REST
Crazy Storm outside!

Cruise Control

2010-12-08T20:17:00.000-08:00

Every feel like life is zipping by and you are just moving from one thing to the next without time to stop and think? Feeling a little spun lately and am really looking forward to having some time off soon.

Saturday WOD
3 rounds
800m run
10 deadlifts (155#)
10 HSPU
This little nasty workout almost killed me.

Sunday - Rest :)

Monday WOD
“Climbing Bear”
5-4-3-2-1 reps
1 rep=
power clean
Front squat
Push press
Back squat
Push jerk
Increase weight each round - I ended with 113#

Monday PM
Bench 3x3 (127#)

Tuesday WOD
5-5-3-3-1-1-1
Clean and Jerk (113#)

Cookie:
5 thrusters
10 push-ups
5 DH pull ups
4 rounds.
Ouch.

Wednesday WOD
250 row
5 bench (110#)
1 rope climb
rest
5 rounds.

Thursday WOD
10 front squats (83#)
10 wall ball sit ups (14#)
30 double unders
5 rounds.
This was a sweaty workout. Took me about 11 min to do.

Friday WOD

BRRRR!

2010-11-30T16:02:00.001-08:00

It has been FREEZING here. I am not really complaining, just trying to adjust. Scraping the ice off of my car in the morning and trying to get warm enough to actually workout is sometimes tricky!

Last night two of my friends in the gym had a birthday. One turning 40 and the other 50. We had a crazy fun workout and I enjoyed every second of it. I hope I am still doing Crossfit at 50. We'll see.

Birthday workout for Niele and Helene!

Helene’s 50
2 rounds
10 wt step ups (40/30)
7 ring dips
5 OHS (135/95)
3 burpees
25 double unders
Neile’s 40
2 rounds
5 HPC (135/95)
5 HSPU
5 Front squats (135/95)
5 Deadhang Pull ups
200m run
Complete both workouts for time using the same bar for the OHS, HPC and FS

Tuesday WOD
Sprints
60 seconds on 60 seconds off...
do the same for 50, 40, 30, 20, 10 and then back up to 60.
Then free skills work on hspu's and mu's.

Wednesday AM WOD
3 power cleans 95#
8 “Beast Blasters”
3x
300 meter run
8 kbs 16kg
3x
30 d.u
8 hang cleans w/dumbells
3x.
38 lunge steps

Wednesday PM
Bench 3x3 127
1 rep at 134# YES!

Thursday AM
Workout:
Press
3-3-3 (90#)
Or
Back Squat
3-3-3 (140#)

Cookie:
5rounds
5 Thruster 77#
5 Weighted Dead Hang Pull Ups 10#

Friday AM
Workout:
6 min. running clock
row 500m
remainder of the time AMRAP of:
5 power snatches (65#)
10 C2B pull ups
rest 2 min.
6 min. running clock
50m wtd. walking lunge (25#db’s)
remaining time AMRAP of:
5 HSPU
10 burpees jumping over barbell
rest 2 min.
6 min. running clock
100 sit ups
remaining time AMRAP of:
5 big box jumps
10 kbs (16kg)
WOWZA

Feeling it tonight.

Turkey Week and Still Smiling

2010-11-24T16:08:00.000-08:00

Cute photo of my Dad!

Honestly, I am still smiling from how wonderful OCC was this year. I was a bit tired entering this week, but that feeling of being a part of such a great thing has such an impact on how I approach things. I have always been a bit of a busy body and know I need to "rest" but this energy is a fun ride most of the time! I am looking forward this week to having Priscilla in my classroom and then having some days OFF to enjoy Thanksgiving. My sister and her family are here from LA and I am ready to have some time with my little nephew!

Monday AM
3 rounds
5 K2E
10 push ups
15 squats
800 m run
2 rounds
21 KBS (24/16)
12 pull ups
800m run
30 medicine ball cleans (20/14)
30 box jumps
This one was a doozy! I loved it, but felt it all day long!

Monday PM
Bench Press 3x3
127# Yeah!!

Tuesday AM
3×1 min gassers, with a 1 minute rest.
Then:
5-5-5 Deadlift
I lifted 177# - I am trying to go heavier, but I have to be really careful with my form.
I won't workout tonight because I usually do DL on Tuesday nights and I am tired!
Listening to my body is important.

Wednesday AM
5 power cleans (83#)
10 strict push ups
2 rope climbs
Time: 10:15
Brian came home all excited because he beat my time.
Such a competitive dork! haha
The prescribed weight was 95# for girls, but Tara said my 83# looked much better so I stayed there and tried really hard not to get disappointed. Pride is an ugly thing.

Wednesday PM - Nap for time. Yes, I said NAP! Wahahahhaha!

Turkey Day
3 Rounds:
1 min. on/1 min. rest:
HSPU
Hang Clean (30#/20# DB’s)
Row (cals)
Burpee Pull Ups
Double Unders
This was a great workout and kicked my butt!
Evening workout included eating as much as I could then having more. UGH!

Friday WOD
3x3 bench (127#) yeah! 127# was my old max - can't wait to try a one rep again. :)
1K row for time.... 4.14

Saturday WOD
400 m row
15 burpee clean and jerks (83#)
400 m row
15 burpee thrusters (83#)
400 m row.

Then went for a run. I only ran one mile in the pouring rain. First real run in over 5 weeks. IT SUCKED!
I hate starting up with running. My legs weigh 1 million pounds a piece.

OCC

2010-11-24T15:53:00.000-08:00

I think this was truly one of the smoothest most wonderful years that I have participated in OCC. First of all I met my goal of 2,000 boxes and surpassed it by several hundred. I was amazed at not only the generosity of people, but of the willingness of my Crossfit friends who all showed up to load these big boxes onto the trailers! I am especially thankful for a man from my church named Tom and for Skip who not only loaded but then drove the boxes to San Jose! The best part was when all the rain stopped and a rainbow came out as we were going over 17. I knew in my heart that God would take care of every detail, but really when everything comes together then I am always in awe of how little I am in this bigger picture. Just trying to do my part! I have had people ask me a lot about my faith recently. I think they feel like I am going to go on and on about things when all I really say is it is all about loving people. If Christians could just learn to really love others and not worry about their agenda then I think this world would be a wonderful place to live.

Big Storm and OCC

2010-11-20T19:23:00.001-08:00

Had such a fun night last at Clark and Whitney's baby shower! She is such a doll! I had a lot of fun with many Crossfit friends and was glad to have some relaxing and visiting in the midst of so much whirlwind madness... although it's controlled madness. There are many things however that are out of my control that I am reminding myself not to worry over. For example, there is currently a HUGE storm outside raging away and tomorrow I have to take close to 2,000 shoe boxes over 17 in cardboard boxes. I know it will all work out and am looking forward to how it will go... I know God is in control of everything and my only job is to love on people and help others. So here I go!

Saturday WOD
5-3-2-1-1-1
Shoulder Press - I got a PR of 103# yeah!

THEN.....
90% of PR weight do 3 shoulder presses
5 burpee box jumps
10 kbs
Run 200 m
5 rounds!
PHEW!

Busy Week!

2010-11-14T19:23:00.001-08:00

I love this photo! My Mom and Dad went to the lighting of Pigeon Point light house and have this great photo. I had to share it.

Getting ready for one of the busiest weeks of the year. I run the relay center at SCBC for Operation Christmas Child. I spent the morning getting everything ready and was SO happy to have a man walk in and offer his truck and trailer. Now I think I just need one more trailer and I will be able to transport all the boxes. YES! The funny, or maybe not so funny thing is that it is the same week as parent conferences and there is always a lot of prep that goes into all the narrative reports. Also, Abbi has her first basketball game. She is playing on the boys sixth grade team because there are no girls teams at our school. She is thrilled to play and has endless confidence in herself.

I plan on going to Crossfit each morning, but I will have to see what I can do about the evenings. My reason for going to the evening workouts was to not only get a little bit of extra lifting in, but also to spend more time with Brian. He was injured in a motorcycle accident so I don't think he will be working out this week and possibly next week. I'll keep you posted. Working out seems to keep the stress level down... and lots of praying! :)

Monday AM
400m run
1 minute of Power Cleans (use appropriate weight for form- target 3-6 reps per round - I used 110#, getting 4 per round)
Time the run and minute of cleans to get total time for the round. Rest for 2 minutes and repeat 4 more rounds.

Monday PM
Bench press (3x3 120#)
20 sit ups and 10 back ext. after each set.

Tuesday AM
Max dead hang pull ups. I got 9! Yeah
3x5 Back squat - 144#

Tuesday PM
Deadlift (3x3) 179#

Wednesday
Workout:
800m Run
7 Ring Dips
7 Cleans
400m Run
11 Ring Dips
11 Clean
200m Run
14 Ring Dips
14 Cleans
I used 83# and had to be careful on the ring dips. My shoulder has been sore. Growl.

Wednesday Night - watch Abbi play on an all boys bball team and kick butt. She scored over half the points on her team and had a blast! Go Ab!

Thursday PM
3 rounds:
5 deadlifts (225/155)
7 floor press (35/45)
9 medball situps each partner (8/14)
then:
200m run
repeat above for 2 rounds
then:
200m run
Repeat above for 1 round
Workout is done a partner. Partner A completes 5 deadlifts, then Partner B completes 5 deadlifts
Floor press are completed at the same time
Medball situps are completed together with each partner sitting on the opposite side of the deadlift bar and throwing the medball over the bar.
200m run is completed at the same time. First partner back can start on the next round of deadlifts.
I did this workout with Niele! She is the perfect partner!

Friday Workout:
“DeeWayne”
(birthday revision)
400m run
32 Double Unders
2 Rope Climbs
16 OHS (65#/95#)
800m run
16 OHS
2 Rope Climbs
32 Double Unders
400m run
I was sucking air on this workout. Seriously... I was dying. Maybe because I have been going hard this week, but WOW it was a doozy!

Operation Christmas Child - Santa Cruz

2010-11-13T21:28:00.000-08:00

Santa Cruz Bible Church will serve as the Relay Center for the Operation Christmas Child Shoebox Project in Santa Cruz County.

In this project, regular shoeboxes are packed with personal hygiene items, school supplies, miscellaneous small toys, hard candy and other items. They are then sent worldwide to millions of children in more than 140 countries affected by war, poverty, disease and disaster. As many of you know I went to India a few years ago to deliver these boxes to children living in the slums of India.

I am inviting individuals, churches, clubs and other organizations in Santa Cruz and the surrounding area to participate. Last year, over 1600 shoeboxes were delivered from the Santa Cruz collection site.

Santa Cruz Bible Church is located at 440 Fredrick St. Donors are invited to bring in shoeboxes during collection week, Nov. 15-21. Using a plastic container the size of a normal shoebox is a way of giving an additional gift to a family in need.

Operation Christmas Child is a ministry of Samaritans Purse. Contact them at Samaritan’s Purse, P.O. Box 3000, Boone, NC 28607, or visit their website at www.samaritanspurse.org or call 800-353-5949.

Lost

2010-11-10T20:40:00.000-08:00

Getting lost in a good book can do this body some good. I have been "resting" because when I get into a good book then I can't put it down. I have enjoyed the many quiet evenings with my "reading" family. Brian, Abbi and Nate are all intense readers. I often run around and clean up the day, do laundry and am a bit irritated at their ability to block out the needed things that need to be done. This week it felt different as I joined them in their evening ritual of decompressing. Yes, there are some dishes in the sink and a few more loads of laundry that need to be done, but I feel rested! So? I guess I need another good book!

Not resting from Crossfit however. Still really enjoying the push it gives me every morning and the extra energy that it gives me. I am still going in the evening a bit with Brian. I love the extra time with him and enjoy the attention that the trainers can give me helping me to be a bit stronger and smarter with my lifts.

MONDAY - 6 a.m.
10 Front squats (95#)
21 pull ups
50 double unders
10 front squats
15 dead hang pull ups
50 double unders
10 front squats
9 weighted dead hang pull ups ( you pick the appropriate weight)
50 double unders
The front squats were heavy for me, but nothing was as hard as those dead hang pull ups in the middle. I could only do three at a time and it took me a bit to get through them! The double under's always get me, but I stayed with it.

Monday 6 pm - row 500 m, 100 sit ups, 30 back extensions, bench 120# 3x3

TUESDAY - 6 a.m.
Work on 10 Minutes of Each:
Snatch balance
hang snatch
snatch
I really enjoyed working on the snatch with Eva. She is a great trainer! I was uncertain about the snatch balance because I don't have much experience with that lift, but it turned out that was my strongest lift. I was planning on working on the snatch in the evening, so I had to make a new plan!

Tuesday - 6 p.m. - 500m row, 100 sit ups, 30 back extensions, Shoulder Press (88# - 3x3)
I had planned on doing deal lifts because that's my Tuesday night plan, but Tara said she was planning on doing that in the morning to I switched up again and did shoulder press. I LOVE shoulder press, but I have been feeling really tight. I felt better after the lifts and stretching.

WEDNESDAY - Deadlift - 173# (3x3)
We also did a little cookie after the workout -
200 m row
10 push ups
5 dead hang pull ups
10 weighted lunges
4 rounds

Wednesday night - rest .... READ :)

THURSDAY 8 a.m. ( No school today - slept in and went with Brian!)
250m row
25 thrusters (empty bar 33/45)
400m run
Then 2 rounds:
16 pass-thrus
10 box jumps
5 Handstand push ups
Repeat all of the above

Friday
Push Press - 5-3-1-1-1-1
120# YES!!!

AMRAP in 7 mins.
3 cleans
3 push press
2 cleans
2 push press
1 clean
1 push press
2 rope climbs
weight should be no more than 65% of heaviest push press
I did 3.5 rounds... changed my shoes half way through. dork!

Double Days!!

2010-11-06T17:55:00.000-07:00

Started going to Crossfit twice a day for a couple rounds this week. Wanted to do a little bit of lifting with one of the trainers. I think it's helping me. We'll see.

I also took three days off! I feel really good when I have a little more rest! Who knew? :)
Best surprise of the week was that Priscilla came to 6 am! Yahhoooo

Monday
5 rounds
25 air squats
7 Hang power cleans (135/95)
5 HSPU
I had to use one ab mat! Darn hand stand push ups are hard!

Monday night - Bench 5-5-5-3-1 (120#)

Tuesday
Workout:
3-3-3
weighted muscle up 10/15
(wasn't up for mu's - so I did weighted pull ups 15#, and weighted dips #15. 4 of each for each mu)
then
12-9-6
Thruster 77/115
push up
run
7 minute cap.

Tuesday night - Deadlift - 3-3-3 (170#)

Wednesday
5-5-5 back squat (143#)
with a cookie:
10 burpie pull ups
400M run
3 rounds.

Thursday
REST

Friday
Workout:
3 part WOD:
1st WOD (Individual):
10-8-6-4-2:
Gassers
Thrusters (45#/25# DB’s)
DB Swing (with one of DB’s from thrusters)
2nd WOD (partner):
10 min. running clock
One partner runs 400m while other partner does as many “Boy” Eaters as possible (DB push up, power clean, push press) 45#/25# DB’s
alternate until 10 min. is up
score is total for 2 partners
3rd WOD (team):
one time through:
15 Calorie Row
15 Box Jump
15 HPC (45#/25# DB’s)
30 Double Unders
2 Rope Climb
Everyone starts on row, one at a time. Teammates cannot move on until person on next exercise is done. Time is when last person finishes (Annie R U okay style)
This workout kicked my butt!!!

Saturday and Sunday REST!!!!!

500th Post!

2010-10-31T20:51:00.000-07:00

Wow - 500 boring posts about Crossfit. HA! Actually it has been a fun journey and I still truly enjoy the workouts.

Wednesday - Oct. 27th
5 press 95 ( I did the 83# shoulder press option and it was heavy!)
7 burpee-kte
200m row sprint
for time- Rest 2 minutes.
5 rounds.
Record each of 5 times. I was just under 2 min. for each round. The shoulder presses felt heavy, but row sprints always take me out!

Thursday and Friday - Camping in BIG SUR

Saturday WOD
7 backsquats ( 225/135)
10 ring push ups
200 m run
10 backsquats
7 ring push ups
400 m run
7 backsquats
10 ring push ups
200 m run
10 backsquats
7 ring push ups
400m run
This workout made me really sore for some reason. I only back squated 113# pounds and it was heavy for me. I think I am tired from the hikes at Big Sur. At least that is the excuse that I am going to use! I also did all double unders instead of running. 50 for the 200 m run and 100 for the 400 m runs. UGH!

OHS

2010-10-25T18:57:00.000-07:00

I love to do Overhead Squats. I am still trying to keep track on how to build up the weights properly.

Today we did a long warm up and then a cookie before the WOD that was a good one:
2 Rounds
7 Wall Ball (20#/14#)
7 Pull ups
30 Double Unders

2 rounds
5 Burpees
5 Box jumps
200 m Run

2 Rounds
3 HSPU
3 Dead hang Pull ups
200m Row

The OHS work:
5-5-5-3-1
I liked that rep set better than just a 3 x 5 or a 5 x 3
I did 83 for the 5 rep and it was really too light.
For the 3 rep I did 95#. It felt heavier, but it should of been my 5 rep.
For the 1 rep I did 105. I was a bit disappointed that I didn't do more because we don't do these that often, but then again I guess I could work on them one night a week with Brian. We'll see.

Happy Birthday Weekend

2010-10-24T19:39:00.000-07:00

Still celebrating Abbi and Nate's birthday weekend by having a fun and very wet day in SF. We walked for miles, ate yummy food and bought fun things. It was a fun day! They are eleven. Not really sure if I am ready to have children of that age. Just better keep moving so I can keep up with them.

Had a great time at Barbells for Boobs. I did Grace in 3:25 and was SO happy to take 3 min of my PR. Guess I am still getting stronger. Brian blazed through the first 18 of the 30 reps... stopped and threw up and came back and finished strong in a little over 4 min! Yipes.

Barbells For Boobs!

2010-10-22T18:14:00.000-07:00

Tomorrow I am participating in a fundraiser called Barbells for Boobs. I am looking forward to working out because I have been camping with my class for the past couple of days. That was a workout of it's own! Barbells for Boobs is an event that supports
Mammograms In Action. It's s non-profit organization and their mission is to provide funding for qualified women who need screening and/or diagnostic procedures in the prevention of breast cancer. Soooo - I will be doing 30 clean and jerks for time. I'll keep you posted.

I did workout Monday...:
3 rounds
7 deadlifts (135#)
5 ring dips
3 high box jumps
400m run

3 rounds
7 high box jumps
5 deadlifts
3 ring dips
400m run

3 rounds
7 ring dips
5 high box jumps
3 deadlifts

AND Tuesday....
Front Squat: 5-5-5-3-1
117-122-127

cookie:
broomstick range runner
33# bar
5 each of:
hang power snatch
power snatch
hang snatch
snatch
400m run or row
hang power clean
power clean
hang clean
clean
400 m run or row
press
push press
push jerk
split jerk
400m run or row

Bench Press

2010-10-16T21:57:00.000-07:00

I love bench pressing. I call it the "lay down" workout. HA!

Friday WOD
Bench Press
5-5-5-3-1
Felt really good and worked up to a 127# PR. I had a lot more in me, but we only got one shot and I added 10 pounds. Next time!

Then “LiL D”
800M
50 double unders
25 hspu
50 double unders
800M run
This was a doozie.
My ankle is screaming at me! UGH!

Saturday WOD
1 min at each station:
Row for cal.
Wall Ball
Rope Climbs
KBS
Pass Throughs
rest
I averaged 85 on each round. 3 rounds

THEN I stayed for the 10 o'clock class because a friend wanted to try Crossfit! She likes it! YEAH!!!
30 seconds at each station then run 200 m - 3 rounds
push ups
sit ups
row for calories
wall ball
box jumps

Helen

2010-10-14T20:52:00.000-07:00

Wednesday
HELEN!!!
400m run
21kbs 16kg/24kg
12 pull ups
3 rounds

This is one of my favorite workouts. My best time was 9:37, but today I got 10 flat.
I could feel my body dragging on that last run!

Thursday
Workout:
As a team of two:
Partner A completes 21 Overhead Squats (65/95)
Partner B completes 21 Overhead Squats
100 double unders completed as a team (divided any way they want)
Next
Partner A completes 15 Front squats (95/135)
partner B completes 15 Front squats
1000m row completed as a team, one person working at a time
Next
Partner A completes 9 Backsquats (135/185)
Partner B completes 9 Backsquats
1000m run together
Lifts can be broken into smaller sets but one partner cannot begin until the other is complete.
The double unders are completed at the same time and can be divided any way the team wants
Only one team member can row at a time but the 1000m can be split anyway the team wants
The final 1000m is run together as a team.

Tuesday...Cleans

2010-10-12T21:27:00.000-07:00

Tuesday WOD
We worked up to a one rep clean.
I did a 113# full squat clean. Very happy to get that one.

Cookie:
12-9-6
Thrusters / push ups
The push ups took me forever! UGH

PM - Went for a run tonight. Felt ok.
Day two of being back on Paleo after the fun weekend with friends.

Feeling Good

2010-10-11T21:18:00.000-07:00

Monday

400 m run
5 wt. pull ups (15#)
5 dead hang pull ups
5 kipping pull ups
Rest 2 min
3 rounds

500 m row
5 shoulder press (55#)
5 push press
5 push jerks
3 rounds

Felt really good on the runs and was SO happy. Brian said the extra oxygen in my blood from being at a higher elevation won't last more than a day or two. haha. Here I thought I was all that! Back to eating right again. I feel bad when I am eating whatever. Brian brought home CANDY and COOKIES tonight and I didn't even get mad. I just walked away and told myself that I am stronger than that.

Tough Mudder

2010-10-10T16:06:00.001-07:00

Completed the Tough Mudder yesterday. I would of never of been able to do it without my Crossfit friends. It was a lot of fun and we laughed and struggled together the whole way. The hardest part was the climbs up and down Bear Valley! HOLY smokes those hills are steeeeepppp! Also the water was FREEZING. I can't even come close to expressing just how cold the water was. So shocking that it literally took my breath away and I had to swim under water, but couldn't take a deep breath to do it. It was very funny.....later. Overall, the obstacles are made out to seem harder than they really are, but they are still a challenge. We worked as a team, so that made a huge difference. I'd still be standing there at the first obstacle without my teammates. Most of them were to big for me to get over. The best part was laughing and laughing over all the silly things that happened along the way. SO happy that I did it! It was physically exhausting, but today I feel good. My hips are a little sore from climbing all those mountains! The course is 7 miles long and we were either going straight up or straight down!

Right from the start we had issues. A large rock rolled down the hill right before the start of the race and hit Brian square on the ankle bone and down he went. It was so loud and apparently very painful! Thank goodness he was back up in time to do the race. We would run for awhile and then luckily come to some overcrowded obstacle and I would be so thankful because I could stop and try to breathe. The elevation was killer. At one point I was thrown over a large wooden spool, a metal pipe that was at least 8 feet of the ground and dragged up a white board! I am still laughing thinking about how I thought I could run up the white board, but some how landed sprawled out like a total dork only to be dragged up by two of my teammates. I have come to the conclusion that I am a bit short and not so coordinated. Oh well. Being 40 will be humbling in more ways than one. We did stomp our way through many muddy puddles and crawl on our belles through rocky mud. Overall, it was a blast and I am so thankful that I did it! What's next?

Freaking Out.... Just a Little

2010-10-06T21:37:00.001-07:00

2 more days until the stinkin Tough Mudder. UGH

Tuesday
4 Rounds:
5 Back Squat (12(#)
15 Pull Ups
Rest 2 min.
Each round took about 45 seconds.

Wednesday
Bench 5-5-5
(115#) YEAH!

Thursday
65 hang clean thrusters
20 muscle ups
1000 m run
I went SUPER light because I knew I really needed to be having a rest day.
I used 12# dumb bells. Felt a little silly, but was thankful later.
I did a couple of mu's in the warm up and then just did ones from the low rings during the WOD.
I also rowed!

Friday REST DAY

Sat - TOUGH MUDDER

Tough Mudder

2010-10-04T19:11:00.000-07:00

Getting ready for the Tough Mudder in a week. I have been looking forward to this for months and I keep getting a feeling that something will keep it from happening. As Abbi and Nate were getting ready for camp Abbi burst into tears and admitted that she wasn't feeling well. Over the past hour she has been fading fast and now has a sore throat and is in bed. AHHHHH! Poor girl! She has been really looking forward to camp. Maybe she will feel betting in the morning. I can't help but wonder if this will take me out of the Tough Mudder.

Monday WOD
Running Grace
10 clean and Jerks (97#)
800 m run
Took me 20 min!! I went heavy, but still!
First time I have run on my ankle. It hurt during and really bad right after, but then after about 20 min it was fine and has been fine all day. I was pathetically slow. I wonder how long it will take me to get back to where I was. I am guessing a long time. Grrrr...

Perfect Temp.

2010-09-27T19:43:00.000-07:00

The days have been unusually hot so I am feeling grateful for my early class. It really was the perfect temperature at 6 a.m. I do love going so early. Brian was going to go this evening and as the temps were pushing 100 I encouraged him not to go. I think it will be a little cooler tomorrow.

Monday WOD
5 rounds:
5 dumbbell deadlift
5 dumbbell hang power cleans
5 dumbbell thrusters
800m run
Increase dumbbell wt and repeat 5 rds above
600m run
Increase dumbbell wt and repeat 5 rounds

Tuesday WOD
250 m row sprint
5 bench press (105#)
5 rounds.

Wednesday WOD
6 Rounds:
5 Back Squats (105#) Rx was 135 - way off!
200m Run or Row

Thursday WOD
3 snatches (66#)
9 bar jumps
12 sit ups
How many rounds in 3 min.
I was doing 4.
Repeat 5 times! UGH!
LOVED this workout, but I have a sweet burn on my bum from doing all those sit ups! OUCH!

Friday WOD
5 Rounds:
5 HSPU
7 Pull Ups
9 KBS
then…
5×5 Deadlift ( Stayed with 155#)
For some reason the DL is something that I have to be really careful with. I have injured myself with this one and so there is always a little fear in going to heavy. I figured I will continue to work on it.... still happy that I was only a couple pounds away from a 200 pound lift last week!

Saturday WOD
Run: 400m-200m-400m-200m-400m
Thruster: 5-5-5-5-5
Rope Climb: 1-2-3-2-1
Ring Dip: 5-10-15-10-5
Sometimes I arrive and think..."UGH! I should of stayed home." I have been doing 6 days a week for awhile, but this is a week I should of taken a rest day. I could really feel it in my overall performance! Felt like I was wearing the invisible weight vest. Got nice and sweaty.

Cancer

2010-09-27T19:40:00.000-07:00

I just want to say that I hate cancer. I really hate it. My grandmother was recently diagnosed with it and a friend my age. I am watching them come to grips with the fight ahead of them. I feel so incredibly thankful for my health and hope to never take it for granted. I believe in miracles. I want nothing more than for both them to both be healed. Praying daily....

Childhood Home

2010-09-26T06:59:00.000-07:00

I have talked about my childhood many times on this blog, but last night I was filled with so many grateful feelings as I was visiting my parents. They only live about a half an hour away, yet as I leave the beach and make the drive up through the Redwoods I feel a certain thankfulness. I had a wonderful childhood and loving parents. When I arrive at their house they greet me always in the same fashion with loving arms and warm hearts. I can only hope to love others as they do. I can be having the worst day ever and it just seems to melt away when I am there.

Hot Tub

2010-09-20T18:09:00.001-07:00

Need a little rest? How about in this hot tub in Hawaii? YES, please! I often have a little rest in the hot tub. Most often I hear the pitter patter of little feet and I am joined by my family, but it is the most relaxing place to "rest." My days seem very full, often starting at 4:30 and so a little hot tub time is often the perfect fit. Sometimes I have to just close my eyes and pretend that I am in Hawaii, but that all over warmth does feel so good to sore muscles!
It's my husbands birthday! He is 40! Where is he now? CROSSFIT. I love that we share the same interests! Go get em babe! We will have a wonderful hot tub when you get home!

Monday WOD
21 thrusters
21 pull ups
400 m run
15 OHS
400 m run
9 snatches
9 burpee bar jumps
65# for all weights.
- Took about 11 min.
Tabata sit ups.... ended with only 13. First round 18, then 17, then 16. Should of just picked 12 from the get go and held on.
Lesson learned. I always get a sore neck when I do sit ups because I throw my head.... such a DORK! Hot tub to the rescue.

Tuesday WOD
Run an 800 for time.
I can't remember... 3 min... something. Not my fav.

Then I got a deadlift PR. :)
Deadlift 5-5-3-1
I deadlifted 197#
I really want to be able to do 200.
One day!

Wednesday WOD
Start with a 6 minute running clock and do:
7-5-3
power cleans 95/135
ring dips
Repeat 3 times. I usually did the workout in about 2:30.. the ring dips are challenging for me after three or four.
I like power cleans. :)

Thursday WOD
7 high bar back squats (95#)
7 dead hang pull ups
3 rounds

21 box jumps
1200 m run - with 100 lunges during
21 box jumps

7 dead hang pull ups
7 high bar back squats
3 rounds
Very hard to do the meat in the middle, but I really enjoyed this workout. I have been working on dead hang pull ups and can do about 5. However .... like ring dips I get tired quickly and then I have to do one rep at a time. This is slow and frustrating, but i know it's the only way to get stronger.

Friday's WOD
Upside Down Friday!
spend 20 minutes getting inverted
station 1: forward roll, handstands, handstand into forward roll
station 2: press to shoulder stand on 2 boxes
station 3: invert on rings, skin-the-cat
Gymanstics WOD
5 rounds-
5 handstand into forward roll
5 press to shoulder stand
5 skin-the-cat
200m run

County Fair

2010-09-18T20:27:00.000-07:00

After work on Thursday I took Abbi and Nate to the county fair. Nothing like a little time a the fair to make me want to just pack up and move to some farm. I know better, but still have this urge to have a big farm and raise a bunch of animals. I am aware of the crazy amount of work it would take and don't really think that I could ever do it, but still.... the fair just makes me dream. We had a wonderful time and enjoyed people watching almost as much as looking at the animals.

Taking the weekend off from Crossfit. I had a great week and the kids went to an all night party with their youth group, so we were in need of some serious rest around here. 200 jr. highers showed up at the church and played games, ate junk and partied all night. I showed up at 5 to help with the clean up! WOW! Apparently jr. high children are similar to farm animals. Although, I think farm animals are MUCH cuter. (Except for my perfect children!)

Hard Week

2010-09-16T20:39:00.000-07:00

Monday WOD
12 dead lifts
9 power cleans
6 front squats
155/105
This workout about killed me. I was experiencing terrible back pain on the DL. I have no idea why and wore a belt. I was frustrated and upset when I left.

Tuesday WOD
Run or row a 2k
Training:
Then work mobility towards improving your jerk.
Work up to Rack Jerks 3-3-3
Love to jerk - so I went after it. My back is a little better. 130# Felt strong!

Wednesday WOD
Team “Eva”
With a partner share the workload of the Wod, “Eva”
30KB swings 53/70
30 pull ups
800 Meter Run
5 rounds
Rules:
Only one partner works at a time in the KBS and Pull Up portion of the workout, each partner does 15 reps a round.
Run 400 ( total 800) meters together….do not start the calisthenics until both team members return to the gym.
This was a killer WOD. There is a new girl in the gym and she is going to be killing it in a couple of months. I teamed up with her and we had a blast. She is going to start coming everyday at 6! YES!!!!!

Thursday WOD
5 Handstand Push ups
10 pistols (5 each leg)
15 ring dips
200m run
30 boxjumps
30 wallballs (20/14)
400m run
100 dbl unders
400m run
30 wallballs
30 boxjumps
200m run
15 ring dips
10 pistols
5 handstand push ups
Long painful workout! Truly loved every second of it. The only thing I struggled with and needed help with were those darn pistols. I can only do them on my right side. When I stand on my left leg and try and go down I can maintain the depth, so I needed a support band. I never work on them and when they show up in a WOD I always have the same weakness.

Friday WOD
10 DB bench (40#)
1 rope climb
4 wt. lunges (40#)
8 bench
2 rope
8 lunges
6 bench
2 rope
20 burpees
2 rope
12 lunges
4 bench
2 rope
16 lunges
2 bench
1 rope
20 lunges

Super hard and a super fun workout. I can't believe how sweaty I was during this workout. The hardest part was getting those stinkin 40# dumb bells ready to go! Well... that and climbing the rope so many times.

Stand UP

2010-09-12T13:18:00.000-07:00

Thursday WOD
Workout:
10 min running clock:
Run 1k
in the time remaining AMRAP of:
3 Burpees
6 Pull Ups
9 Squats
right into a second 10 min. running clock:
100 Double Unders
in the remaining time AMRAP of:
3 HSPU
6 MBC
9 Wall Ball
right into a third 10 in. running clock:
Row 1k
in the time that remains AMRAP of:
3 Clapping Push Ups
6 K2E
9 Lunges
I LOVED, LOVED, LOVED this workout.
These body workouts are the best for me!

Friday WOD
3 rounds:
5 clean
5 wtd dips
rest 3 min.
repeat and then repeat again for a total of 3 times
My back is hurting from yesterday - so I went light. I did 77# and only used a 5# for the dips. I was still SO tired at the end!

Saturday WOD
Burpee/ lateral jump length of gym (approx 20 yards)(your partner is planked and you jump over them)
200m resisted band run (each partner runs 100m)
Burpee/ lateral jump same distance
100m leap frog
Burpee/ lateral jump
200m med ball squat throw- lunge the distance to the ball. Partner alternates farmer/waiter walk for 100m and switches activities on the return trip
Stacey and I had fun on this workout! We never stopped and my legs were burning! Lots of laughing throughout and it was fun to have Brian there. We try and workout at least once a week together, but he hates mornings. I should go at least once a week at night with him. I might like nights... who knows... double days sound good to me!

Split Jerk

2010-09-08T20:06:00.000-07:00

Monday WOD
Split Jerk: 3-2-1-2-3 (Worked up to a 125# split)
200m Row Sprint between each lifting sequence (avg 41 sec)

This workout was nice because we haven't split jerked in a long time. Plus it was fun to workout with Brian in the morning, although I think it will be the last time. HE hates it because it's too early... it was 8 am! I felt like I had slept in.

Tuesday WOD
Row 1K
Shoulder Press - up to a heavy set of 5 - 93#

Then:
Press from headstand to handstand
3 free hspu ( with a spotter )
walk on hands for 10 feet
3 muscle ups
200m run
3 rounds

Tuesday PM - Run sprints at the track with Brian!

Wednesday WOD
Back Squat - 140# - 5x5x5

Wednesday PM - Beach run 2 miles with Brian :)

Forty

2010-09-05T07:45:00.001-07:00

Friday's Workout:
5 Rounds
7 Back Squats - I used 105# - rx was 135
10 Single Arm OH Walking Lunge Steps (25#)
2 Rope Climb
10 Single Arm OH Walking Lunge Steps (other arm)
7 Ring Dips
This workout was a doozy - so many lunges. I loved it.

Saturday's Workout:
” Ab-Bonanza”
30 K2E
20 Wt Sit Ups (35#/25#)
10 Passthroughs
800 m Run
30 Wt. Sit Ups
20 Passthroughs
10 K2E
800 m Row
30 Passthroughs
20 K2E
10 Wt. Sit Ups
LOVED this Ab workout!

Having the best birthday weekend. I can't believe how loved I feel.

Goodbye Thirties

2010-09-02T18:28:00.000-07:00

Well... this is the end of my thirties. I have a lot to be thankful for and I am very happy. Just feels odd to be turning 40. I am not really sure that I like the sound of that so much. I told one of my new students that it was my birthday tomorrow and she asked how old I was going to be and I told her. She had a look of shock on her face. She is only 6, but still! I think it scared her a little. 40 is OLD to children and so it is OLD to me. :) Anyway - I think I will survive the day. I hope.

Wednesday WOD

2x 800m run for time with a 4 minute rest between,
then Bench press
3×5 across

I felt pretty good. My ankle is still a bit sore, but I ran them in about 3:30. Not so fast, but good enough. I have been trying to add weight each time I lift because I know that is the only way to get stronger. I always aim for 100 and then go from there. I benched 106 and I think I should of gone a little heavier. I get a little nervous with the heavy lifts. It gets in my head!

Thursday WOD

400 m run ( I rowed - still resting the ankle)
21 OH squats - Used 65#
12 pull ups
This took me 14 min to complete. I had to break up the last set of OH squats into sets of 7 because I could feel it in my lower back. I was surprised that it was so hard because the weight isn't that much!

Goodbye Summer

2010-08-30T19:59:00.000-07:00

Sunday:
Summer is officially over. Tonight we went for a very long walk on the beach and it was quit dark by the time we got back to the car. I am never afraid when I am with Brian. We walked about 5 miles and the dolphins were playing right in the surf. It was so beautiful. I feel a little sore from the competition so I guess it was good to get out and move. I am eager to start training for the Tough Mudder. I am not really sure what I will add in, but I know I certainly need to do some hill runs. I know one in the park and one behind the high school, so maybe a couple times a week I will add that little bit of torture to my routine. I am sure I will stick to 6 days of xfit.

Monday's WOD (am)
25 air squats
7 hang power cleans - 105#
15 box jumps
5 rounds
Time: 10:05

Monday (pm)
3 mile run

I loved this Crossfit workout, but I have always liked power cleans. The air squats were surprisingly hard. I feel like we don't do them as much as we used to. I was pushing hard and felt really good about my time until Brian came home and said he did it in 8 min. something. Grrr. Oh well. Luckily I am not too competitive. haha

Today was the first day back at work. No kids, just lots of setting up and trying to get my brain back in the game. There is so much to do! Thank goodness I have an assistant full time again. That will be really nice.

Tuesday's WOD
12-9-6
Clean and Jerks (77#)
knees through elbows
push ups

Fun workout because the cleans were so light. I am sore! My shoulders are tired and I hope tomorrow we don't have to use our arms. ha!

Affiliate Cup

2010-08-28T21:12:00.001-07:00

Truly more exhausted that I think I have been all year. I was so excited about all the activities this weekend that I don’t think I slept. The wedding went really well and there was lots to be done and we are still cleaning up from the massive party, but it was all worth it for Kevin and Rochelle. However, today was much more draining that I thought possible. The Affiliate Cup was 27 teams ranging from Masters teams to Rx teams. I was one of the Rx teams. The rules were strictly enforced and there was a judge for each person. I did the first workout, which was a partner workout.

Run a 400m run while your partner does man eaters! Repeat for 10 min!
Kelly and I did really well and got in 5 runs!

The second workout I did was snatch. I did 88 pounds. I wanted the 93, but just couldn’t get it! Grrrrr. It wasn’t for lack of trying. Melissa and I tried at least 10 times a piece, but we were both stuck on that one!

Overall it was an amazing day and I am so glad that I got to be a part of such a fun team. Our team came in fourth. I will certainly do it again next year! Now it’s time to start training for the Tough Mudder that is in Oct. I am really looking forward to that weekend. Ok – goodnight!

Wedding

2010-08-27T22:12:00.000-07:00

Went to Kevin and Rochelle's wedding today...It was an all day event. From hair to nails, to set up to party to clean up! PHEW. I think they were very happy and I am happy to finally be going to bed! I am very excited, nervous and a little bit scared about tomorrow's event. I know the competition will be fun, but I am having a bit of anxiety. I hope I will be able to sleep! Here is a photo of Abbi and I at the wedding!

Rest Day x 2!

2010-08-26T08:37:00.000-07:00

Taking a rest day today and tomorrow. For those of you that really know me know that I don't do well with that, but I am "saviing" some energy for Saturday's competition. Should be super duper fun. I am very excited to be with around all my Crossfit friends and to be working hard together!

Getting ready for Kevin and Rochelle's wedding. Lots of little things to do. I am very happy for them and know that tomorrow will be a wonderful day. I think I am more nervous to walk down the isle in my half naked dress in 4" heels ON the lawn than I am for Sat.'s workout. ha! I am suck a total dork I will probably fall down.

Doing really well with the silly ZONE diet. This is day four and I have lost that initial 5 pounds in a zip. I always do. My other blog lists exactly what I am eating. I had a ton of fun this summer, but now I am ready for the routine. Plus I signed up for the Tough Mudder and it's in Oct. I need to be able to run up the hill without dying. :)

Power Snatch - Round 2

2010-08-25T21:11:00.000-07:00

Had a VERY busy day, but it was a great day. The warmest sunny day ever! Did chores all morning getting ready for a houseful of company starting tomorrow. The Saxton's are all coming because Kevin and Rochelle are getting married on Friday. I am not really sure why I started in on the kids bathroom today, but I did and paid 40 dollars for a gallon of paint that I HATE. Darn! I painted an entire wall before I realized that I really didn't like it. So now the bathroom looks a bit crazy. I feel like I always have some project going on and the house is never really complete. It's always worse in the summer because I use all my busy energy to rip things apart and s l o w l y put them back together in a way that I like. I guess I should just be happy that I finished my bedroom. I am not sure when I am going to get to that bathroom now because I go back to work on Monday. HA!

Had a great 2 hour workout tonight. I didn't go this morning because I thought it would be good to have a "rest" day. UGH. I went for a long walk with a friend at lunch, but was eager to get a workout in by this evening.

Wednesday WOD
400 m run x 6
My leg feels pretty good, but I took it easy on the runs.

Then for the second hour I worked on my power snatch.
I feel really good and should be ready for the competition on Sat.

Power Snatch

2010-08-24T14:44:00.000-07:00

How many dreams can I have about the snatch before I just am over it? I will be lifting this weekend in a competition and I will be doing power snatches. I worked on it for about an hour this morning and will go back tonight for more practice. I hope to go tomorrow night as well. I am looking forward to the Affiliate Cup, but am also a bit nervous to lift in front of SO MANY PEOPLE! Ugh. I feel confident with the move until it gets really heavy and then it gets in my head! I was looking for a photo of a girl doing a power snatch. Might have to take one of myself. Don't google snatch. UGH.

Tuesday 6 a.m.
Snatch work (83#)

Then run for 15 min. Just making sure that ankle will be ready for Sat.
I feel good!

Tuesday p.m.
Snatch work

Been doing strict 9 block Zone for 2 days. I always get a headache for the first 2 or 3 days from the stupid sugar detox.

Escape

2010-08-23T19:54:00.000-07:00

Music can move me to tears, motivate me to push through a difficult workout or take me away from the world. Funny how sounds will bring up memories or feelings. I have always listened to music, but recently seem to require it. I don't know if it's an escape from stress or just something that I enjoy. I have been doing a lot of work on the house and it seems that I always have music playing. Hours go by and I am deep into whatever project I am doing without realizing the time. Just a thought.

Monday WOD - 6 a.m.

Running Bear...

1 power clean
1 front squat
1 push press
1 back squat
1 push jerk

Repeat 5 times w/o setting down the bar.
I used 66#
Then run a 200 m
5 rounds!

My time was 15 min.

6 p.m. Row 5000m

One Week

2010-08-22T20:24:00.000-07:00

Had a great weekend. We finally moved back into our bedroom and are done with the floors and painting. I love it. I want to get a new bedspread, but don't want to shop for it. HA! The hardwood floors are great and I am eager to start down the hall way. The kids rooms will be next, but it's a BIG project. My To Do list is shrinking, but I am really wanting to finish a project that I started awhile ago..PAINTING all the interior doors. I got distracted - what's new? This weekend we did clean out the garage and the sunroom needed to be put back together now that it's not our bedroom. Glad I didn't have to stay out there in the winter. BRRR.

It was super sunny today and it is suppose to be nice all week. We'll see. I am a dork and sunburned my bum. The suit I had on is apparently narrower in the butt - or my butt is getting bigger. GREAT. Anyway a sunburned bum hurts. Just so happy that it's sunny.

My goal this weekend was to NOT workout. I did really well....guess that's why I had all the energy I had for the house. I almost made it. I did go for a bike ride tonight, but that doesn't really count. I was a sweaty mess and I loved it. My ankle feels good today. The first time in weeks. No pain at all and no Advil all day. Hmmmm.... could there be something to this resting business?

Got the workouts for the Affiliate Cup next Sat. I laughed because I am not very good at any of the things that were posted, but I am just going to have fun. I hope it really will be fun. I plan on working out this week at 6. I am eager to get back to a routine. :) I am just doing it because I don't want to be such a chicken about things like this. Almost 40 - time to step it up!