I'm still here!

OOOK. It's been a while. I have some good excuses but mostly I just keep forgetting. I've started rock climbing 3/4 times a week so now I find that between that and yoga I don't get home until 7/7:30 most nights. That means I leave the house at 7 and get back 12 hours later. That's a good excuse, huh?

Here's some pics for proof along with some pics of my Thursday's nights excursion to see Pat Green at Stubb's.



Rock Climbing at Reimer's Ranch



Jess and I getting ready to climb!



Maybe 1 too many Margarita's at Stubbs



Karen and Lori



The bar we stopped at had a $5 credit card limit so I HAD to buy 2 margaritas. Karen and Lori would not help me drink them. Although Lori had a good reason since she was the DD. Karen...?



Lori and I at the Pat Green show



The giant pot of chili I'm cooking. I also have some spaghetti squash in the oven.

In other news my friend Meredith is engaged and will be married December 11! She she's asked me to be a bridesmaid. That leaves 2 months for planning. I can't wait to meet her fiance October 30 when I'm in Dallas for the shower. Congrats, Mere!

Ok, I'll be better. Promise.

Didn't do so great....

So I was supposed to wake up this morning and CF in my apt. Didn't happen. I woke up and got out of bed and realized my shoulders were feeling horrible after yesterday's KB ordeal. So, I laid back in bed for an hour.

At lunch, one of the drug reps brought in pizza. I had 4 pieces and then 3 mini heath bars.

After work I was supposed to go yoga but my stomach was feeling so crappy from my crappy lunch that I didn't go.

Then I came home and ate a very healthy Paleo dinner.

Tomorrow's another chance for me to CF, eat right, and yoga. I will do it this time.

Some nice inspiration...

Life is all in how you look at it. Through the way you choose to look at it, you can make your life into anything you wish.
What if you could transform your resentment for having to do something into enthusiasm for getting it done? The powerful and amazing thing is, you can.
Instead of being angry about something that's happened, you can be determined to make it right. Instead of being disappointed by the setbacks, you can be motivated by the new possibilities they've created.
What are you looking at, that looks difficult or painful or annoying or just plain impossible? What if you looked at it differently?
You can choose your perspective, you can choose your feelings, you can choose your thoughts, your words and your actions. No matter what life sends your way, you can choose how to look at it and what to do with it.
Get in the habit of looking at life with love and gratitude, and with enthusiasm for the positive possibilities. When you look, see the life you wish to live, for you have what it takes to make it be.
-- Ralph Marston

20 kg!

This morning was pretty darn exciting. CF workout was...

10 RFT
7 KB Swings (2/1.5 pood)
5 Burpees

The last time I had to do a KB workout with 1.5 pood it was months ago and I had to use the 1.25 pood and could only swing it to eye level. So I picked up the 1.25 pood this morning for this workout and put the 1 pood behind me as a backup thinking I wouldn't make it through many (or any) rounds with 1.25. But I did! The entire workout and it felt pretty darn hard but they were darn good CF standard swings. I was just blown away with how much stronger I have gotten in a few months and not even realized it. The workout was all and all pretty crappy but I was happy to finish in 10:26. Afterwards we did 4 rounds of tabata push ups with Games standards.

I'm only doing CF classes at Central twice a week this month. I signed up for Rock Climbing lessons at a gym on the Southside and those start on Labor Day. That is once a week for 2 hours so I figure that will be a good workout. I'm still doing yoga 3 times a week (and still loving it) and will do one CF workout in my apt gym. The workout in my gym is scheduled for tomorrow morning. It will be tricky.

The plan for tomorrow is...

3 RFT
Spring 200 m
15 DB Thrusters (25#)

Rest 3 min

3 RFT
10 burpees
10 box jumps

Wish me luck... : )

Finally Saturday

Some pretty intense things have been going on at work this week. This has lead to a lot of bad eating on mine and everyone else's part. It seems as if food really is a universal comforter. Someone made a comment yesterday that was proabably true. "I think we all have gained 5 lbs this week!" This will probably extend to next week some too. Last night I had sushi, chocolate mouse, and a beer. Yummy!

Thursday evening I had a first! I swam in Lake Travis. I went out there with a couple other women, most of who swim there pretty regurarly. I swam out to the middle of the lake about 1/2 mile and then tredded water for 15 minutes and chatted. Then we had to swim back! Holy crap. On the way back, I was taking like 5 strokes and then had to stop and take a few breaths. Whoo, I made it back to shore though and was rewarded with a Dos Equis. : )

Today I'm off to yoga and then a bunch of other errands.

Only Tuesday!

Seriously, it's only Tuesday!? How can that be?? This week has seemed so long. I guess to be fair it's close to Wednesday.

This morning's workout was...

3RFT
10 Front Squats
5 Muscle Ups
10 Push Press

I used 65 lbs for the squats and push press. Not awesome but I'm not so great with weight over my head. I finished in 11:27. Good workout. My ankle is doing better. I went to CF Monday morning and replaced some lunges with squats and went to Yoga yesterday evening and modified a few poses. Tomorrow is a rest day so I'm hoping by Thursday's CF and Yoga session, I'll be all healed.

Does anyone watch Cupcake Wars? It's a newish show on the Food Network. It's a little silly. An entire show about people competing to make and design cupcakes. The Food Network is really the only TV Channel I watch. A little strange considering I eat Paleo so can't really eat most of what is cooked. Oh well.

I'm tired folks. Ill try to write more on Wednesday when it's almost Thursday! (Yay!!)

All done

I finished moving yesterday morning. All and all it wasn't too horrible and it's all done minus hanging up pictures.

My ankle is still not doing awesome. I went to yoga today and took it easy. I guess I will see how CF goes tomorrow. Looking forward to another week.

Moooved (almost)

So I started moving today at 12:30. It is now 8 PM and I am 95% complete. I have a couple pieces of furniture left in the old apartment that the maintenance man is going to help me move tomorrow. All and all...it was exhausting and I think I made a zillion trips down a flight of stairs and over 200 feet with everything I own. Of all of my zillion trips, I only fell once!! I missed a step and of course it happened when I was walking down the steps with a box full of breakable items. I did not break my fall with my hands (bc I was holding a box of breakable items) and so nothing broke but I twisted my ankle a bit. I'm icing it now. Nothing major though.

I'm now drinking white wine and waiting for my Dominoes pizza! Totally unpaleo but I'm just exhausted and want it. Hurry up Dominoes Man.

Last day of Bruce

Today's CF workout:

3RFT
400 meter row
21 Toes to Bar
21 KB Clean and Press (16 kg)

So believe it or not I did not finish this in the 20 minute time limit. I got through 2 rounds + 20 Toes to Bar at 20 minutes. I was having major slippage problems with the bar on the toes to bar. I was proud of myself though. First time ever using 16 kg for a KB clean and press. Tough!

After work I went to Bikram Hot Yoga and it was the last class of my first ever and one of my favorite yoga teachers. Bruce is moving to San Francisco. I am pretty bummed. I think there are a lot of great up and coming teachers but Bruce is the only yoga teacher I have that massages my feet so of course I will completely miss him.

Tomorrow I only work half a day. I leave at noon to move! Hard to believe I had a crazy idea last Sunday and now it's happening. Nifty roo.

Elizabeth and a leisurely breakfast

Well today my alarm went off at 4:45 and I rolled over, got out of bed, took 2 steps, reset my alarm, and laid back in bed. I laid there for 5 minutes and then decided I wasn't going to be able to go back to sleep so I might as well get up. The reason for getting back into bed? SHIN SPLITS! Ugh! My right shin is killing me. Not sure if it was the running yesterday or what but it freaking hurts. I ended up getting up and heading to CF and my shin didn't really hurt during the workout. Much more pain would be endured during the workout...ELIZABETH! Dun, dun, dun!

21-15-9
Cleans (full squat cleans)
Ring Dips

11:47. I used 75# for the cleans and a purple band for the dips. This is one of those workouts that looks 'easy' on paper but completely sucks.

Since I'm going to the conference today I have a leisurely morning and don't leave for work until 8 AM! So I cooked a yummy breakfast of eggs, bacon, broccoli, spinach, and avacado with a side of blueberries! While eating, I'm icing my right shin with some soybeans. Everyone have a nice Tuesday. I head to Bikram hot yoga after work and then Wednesday is an 'off' day.

The cure for shin splints...Frozen soybeans?

Bacon! The best way to start a morning.

Moooving

CF Workout:

400 meter run
21 back ext
400 meter run
18 back ext
400 meter run
15 back extensions
run, 12, run, 9, run 6, run 3

This was quite a bit of running which I enjoy so it was a good workout. Finished in 16:07.

So I had a brilliant idea yesterday. I've been trying to come up with some ways to save money each month and it hit me that I have a dining room that I never use. Next thing you know I was down in my apt rental office and then walking around the apt complex checking out some smaller apartments to better suit my needs. Things have moved quick and I will be moving out of my apt Friday afternoon into my new apt. So long 330. It's been a fun time. My future lies in 219. 330 overlooked the street and 219 overlooks the apartment pool. I guess now I can look over my balcony and see who is out by the pool to decide if I want to hang out at the pool too.: )

Sorry for people that want to come visit. There will be a little less room for you but there is still plenty of floor space in 219.

Tomorrow I'm headed to a conference hosted by the Tx Medical Association so that will be a nice little break from the day to day work. The conference doesn't start until 9 AM but I will still be waking up at 4:45 for CF. That is dedication.

Still here

Well hello. Sorry it's been a while. Rest assured I'm still alive and well. I made it through 60 days of Paleo with a few mistakes the last week but overall it went well. The end of the 60 days happened to correspond with my trip to Rhode Island so I splurged a bit on a few margaritas, cake, and ice cream. Since then I'm been pretty much as strict as I was during the 60 days. I made a trip to the grocery store today and the contents of my basket did not look any different now than they did last month.

As I mentioned, last weekend I traveled to Newport, RI to celebrate the baby shower of Shana! Six amazing friends from Germany all met up for a fabulous weekend. Although not everyone I love from Germany could be there (you know who you are), this was quite a fun group.

Amazing Germany Friends- Nicole, Leigh Anne, Shana, Heather, me, Angela, and Amanda


Nicole, Heather, and Shana


The harbor in Newport


Shana's Baby Shower Star Wars Cake (at her request)

I'm still Crossfitting and yogaing and have been happy with some recent successes at both. Who knows... maybe it's all the awesome eating I've been doing.

I started to try a few new dishes the last few weeks of Paleo. These are a couple of them.

The first is super easy and is has become one of my go-to meals for when I get home late. Asparagus with prosciutto and olive oil. Preheat oven to 425. Wrap a strip of prosciutto around a few sprigs of asparagus. Drizzle a bit of olive oil over and pop it in the oven for 10ish minutes. Once it comes out of the oven, let it sit for about 5 minutes and then you can eat it with your fingers.

My other dish is brussel sprouts, mushrooms, shrimp, and coconut milk curry. This is also super easy. Slice each brussel sprout into 4 pieces. Sauté brussel sprouts in a sauce pan with coconut oil until they start to get tender. Add the mushrooms along with some chili powder and hot curry powder. When the mushrooms and sprouts are pretty tender, add in the shrimp. Here I add in more chili powder and hot curry powder. Sauté the shrimp for a couple minutes to get it a little cooked. Add in 1/2 can of coconut milk. Add in 1 teaspoon (or 2) of Thai Kitchen Hot Curry Paste. Bring this to a light bowl to make sure the shrimp is cooked all the way through. This should take 3-5 minutes- any longer and the shrimp will get rubbery. Pour all this into a bowl and enjoy! Yes, I love hot curry spicy things. You can scale down the spices if you don't.

Today was full or errands. The most exciting of them included:

- Finally getting my 10,000 mile service on my VW RAbbit (even though my car is now at 12,000 miles)

- Making a trip to Half Priced Books to get some new mystery novels and travel books...buying travel books is always exciting!!

- Shopping at Whole Foods because it's the only store in Austin that has chocolate almond butter that you can squeeze out of a machine. Yum!

- An amazing massage with Shelby- who I've decided is my personal Yoda! Thanks, Shelby.

What a day!

What a day.

Started early with CF.

8 RFT

12 jumping squats

8 clapping push ups

12 DB Snatches

This was a 'fun' one. I finished in 18 something I think. I did the clapping push ups from my knees so I did not break my face. Rx'd weight was 35 lbs for the DB and I managed 30 pretty well so that made me feel awesome. My body is really sore. I'm planning on soaking in some warm epsom salt in a bit and no CF tomorrow.

Today at work was just long. So long. I am finding it hard to believe it's only Tuesday evening. I did have some very good stuff happen today. I'll save any of the news for a private conversation vs a public forum. : )

I am looking forward to the rest of the week though. CF Central gym is closed for a week because most of the coaches went to the CF Games in LA. Tomorrow after work I'm headed to another Vinyasa class. Thursday afternoon I'm meeting up with Lory for a WOD at the local high school. Friday is a work happy hour.

I'm on day 43 of Paleo. I do plan on having a margarita Friday. Maybe that is another reason I'm so looking forward to it.

Monday

Crazy WOD today.

For time:
800m Run
50 Burpees
50 Pullups
800m Run

Ugh...I got to 48 pull ups and my hands were ripped and bleeding so I stopped there and took off running. I finished in 18:11.

I went to Vinyasa yoga after work today. I'm so inflexible. That is all.

So freakin Hot!

Good workout this morning...

For time:

"Tom Green"
SDHP 1-10
Thruster 10-1
M:95 F:65

Used Rxd weight of 65 pounds. Finished in 11:57. Felt really good about this one. I have a strong dislike for thrusters and they actually felt OK today.

Went to hot yoga after work. It was so humid outside and the room was extraordinarily HOT! Going outside after class into the humdity actually felt like a relief. Rest day tomorrow. Looking forward to it.

I'm on day 40 of the Paleo Challenge. Feeling awesome. Today's dinner was brussel sprouts, mushrooms, and shrimp all sautéed in olive oil and Southwest Seasoning. Afterwards I had a banana with almond butter, 4 dates and a few dried apricots. I'm sleeping well and have so much energy.

Fun with lunges

WOD:

"Linda" After kick ass Linda in our class

WOD
Floor Press
5-5-5-5-5

Then,
3 Rounds for time:
150ft. OH Plate lunge
250m Run
M:45 F:25

The floor press was with the barbell which made the movement short since you could really only go as far as your elbows made it to the floor. Good workout though. I got to 85 for the second to last set (barely) and then took it back to 80 for the 5th set. The Metcon was fun. My first time ever doing overhead walking lunges with a 25 lb plate. I finished in 8:13.

Made it to yoga after work. My shoulders were killing me but I somehow made it through 90 minutes of hot yoga while the temp outside was 100. The good news is everyone keeps complaining about the heat and it doesn't seem to bother me as much. I think I have acclimated pretty well.

On another note I really noticed today how far I have gotten in just 2 months of yoga. It's pretty incredible! I can go so much further in poses and my flexibility and strength has really grown. Today I noticed how much stronger my lower back is because I am starting to get a lot lower in my back bends. Good stuff.

Rest day tomorrow!

Monday 'off'

Today I had off work because of the July 4th Holiday. I still got up at 4:30 to go to CrossFit. I figured I had 2 days to sleep in and I had already paid for it and my thriftiness got my butt out of bed. Today's workout was...

WOD
AMRAP in 20 minutes of:
20 Double Unders
10 Inverted Burpees
20 Wallball
M:20 F:14

I have a Wallball problem so I used the 12# ball and got through 5 rounds even. The Wallballs took forever along with the Inverted Burpees after a while. An inverted burpee is a backward role up into a handstand. It makes you feel silly and I happened to be wearing pants with a zipper on the back so now I have a nice bruise on my butt. Good workout though.

After CF I made myself a ginormous breakfast which included: 4 pieces of nitrate free bacon, 3 eggs, 1 cup of kale, 1/2 cup red pepper, 1 cup broccoli, and 1/2 large avacado. This was a whole lot of food but I was hoping it would last me through most of the day. After eating my ginormous breakfast I grabbed some coffee and went into work. Yeah I know, work on a Holiday but I worked for 5 hours and got so much done I left feeling great. Wednesday will be a crazy day for me so I had a lot of stuff to do to prepare. Yesterday I made 5 bulletin boards around the clinic. They are fun and probably shouldn't be considered work. I consider myself to be slightly crafty but not at all artsy. I'm interested to see what everyone thinks about them when they come in tomorrow.

After work I came home and ate some watermelon and then went down to the apartment pool for half an hour and came back up to 'rest my eyes.' I really did rest my eyes because I cannot nap. It still felt great to lay in bed in the middle of the day.

I had a massage Saturday with Shelby who takes yoga at Bodhi. She is training to be a yoga instructor and has to teach so many classes before she is certified so she asked me if I'd be willing to be a guinea pig. Of course I said YES! Today I met up with Shelby and one other 'student' and Shelby led us through a 75 minute Vinyasa class. It was pretty awesome to have such pesonalized attention and Shelby did awesome. I know she is going to be a kick ass instructor. Below are some pics. I made Shelby take pics because I have so many CF pics I was excited to get some yoga ones up.

So I'm not so great at listening to advice from Drs.

Crossfit WODS

Monday:

ANGIE

For time:
100 Pullups
100 Pushups
100 Situps
100 Squats

I hate Angie. This workout makes me want to cry. I got through 30 pull ups and my hands ripped. I kept at it until 45 and then gave into the pain and quit. I'm a big quitter but I don't care. It hurt. I need to learn to do pull ups with my fingers vs the palm of my hands. I went onto push ups and did them all from my toes. Wohoo. Then sit ups, no biggie. Then squats. I was at 49 squats at 20 minutes...the time limit.

Tuesday:

100 lunges

3RFT

30 Shoulder Press with 6 lb Med Ball

30 Russian Twists with 6 lb Med Ball

30 Push Ups

100 lunges

The Tuesday class did Angie so Zack made up this little WOD for me. I was happy with his choices because it did not involve much grip because my hands are butchered. The class had a 20 min time limit for Angie and I was on 49 lunges at time. I was surprised it took me so long. Most of the time was spent on push ups since I did 100 push ups yesterday and my shoulders were toasty. The Shoulder Presses with that Med Ball certainly got heavy faster than I thought they would. Good workout though. I liked the Russian Twists.

Today after work I went to my Bikram Hot Yoga class. My wrist started bothering me about a month ago and I mentioned at an appt with my PCP so she referred me to get an Xray and see a specialist. The wrist man said I had developed tendinitises from overuse. Since I started yoga about 2 months ago, I'm pretty certain that it is the cause. The wrist doctor gave me a prescription for a steroid (which I'm not taking) and told me to stop doing Yoga (which I won't do either). I know, I know...one of the docs I work with lectured me on taking care of myself because I'm only 29 and if I don't take care of myself now then I will hurt when I get old. Of course, this comes from a man who has tennis elbow from water skiing and still proceeds to waterski in Lake Travis every weekend.

Anyways, as I was saying; I went to my Yoga class and talked some of the yoga teachers about my problem. They told me it's pretty common for new yogis to develop wrist pain and reviewed with me how I SHOULD be holding my hands in different positions so I don't put as much pressure on my joints and gave me some stretches to do afterwards. Then they gave me some accommodations for poses that hurt my wrist for now so I can let themheal. So, that was happy. I really love my yoga and was getting sad about having to give it up. Ill just have to be smarter.

Tomorrow is my day off from EVERYTHING. That means I'm sleeping in until 6 AM. Yay!!

Viewing the world with a new perspective...

It's almost been 1 month since the 60 day Paleo Challenge began. Almost halfway over and I'm feeling awesome. I can't believe how much energy I have. Last night I went to Malagas with Karen and Susan. I was a little worried being that the restaurant serves amazing tapas and has a HUGE wine list. I made sure to eat a lot of watermelon and few handfuls of nuts beforehand so when I got there I wasn't starving. I ordered a side salad (that was pretty enormous) and a tapas of grilled shrimp and fried plantane bananas. Both options were delish and pretty Paleo minus a bit of cheese on the salad and the friedness of the plantanes. I was a little sad when Karen ordered a Pinot Noir (my fav) and I could smell it but I resisted and felt great about my decisions. It was nice to leave a restaurant not feeling super stuffed but still very satisfied. Malagas is going on my list of places to hit up in 35 days. I think I'll have the same with the wine.

Yesterday and today I've hit up 2 Vinyasa yoga classes. I was not a big fan of yesterday's class because it was so advanced and I felt like I couldn't keep up. Today's class was for beginners and was a nice pace for me. At the end of the class we practiced inversions. I was so excited I decided to practice at home in my PJs. I held my headstand freestanding for 30 seconds. I'm too chicken still to not be close to wall but soon I will gain confidence and do them in the middle of the room. I think I'm gonna work on these every day for a few minutes.

Found my car.

Ah, slept 9 straight hours last night! Lovely! Woke up and had an amazing breakfast of nitrate free bacon, broccoli, kale, and eggs all topped with avocado slices. I'm now sipping on some delicious Dunkin Donuts coffee which makes me think of one of my best roommates ever, June! Happy Birthday June!!

I left work yesterday around 6 and walked around the parking garage for 30 minutes looking for my car. I finally gave in and went down to the parking booth and had the security guard drive me around and we both looked for my car. After 30 minutes of driving up and down the garage THREE TIMES we had just about given up and figured it had been stolen. He suggested we scope out the first level 1 more time and there it was. Just sitting there. This parking garage has got to be the most confusing one in the world and I blame all the gigantic huge cars that people drive for hiding my cute little VW Golf from me!! Stupid overly big cars. I finally left the garage at 7:15. This had to be one of the most annoying ways to end a week but I guess it's good it wasn't stolen. Since I'm 100% Paleo I couldn't ever drowned my annoyance in a beer or glass of wine. Instead I snacked on a few extra dates. : ) Crazy times in the Thames apartment.

I'm headed to yoga in a bit and then a lot of Saturday errands. Everyone have a nice weekend and try me to find me in the video from the last weekend's Garage Gym Throwdown below. I'm in the first 30 seconds with a KB.

Visit sicfit.com for more Videos

Week over

Friday:

Kb Clean & Press

3/3/3/3/3

Then:

12/9/6/3/6/9/12

Row for calories

burpees

Kb thrusters

M:16kg/F:12kg

KB Clean and Press- Used 16 kg. WOD time was 13:15. Glad the week is over.

Thursday:

WOD

Skill:KB walks; One arm rack, one arm over head, one arm farmer walk (Walk for distance then switch arms in each of the given movements)

Then:

3 rounds for time:

800m run

7 bear complex

M:135#/F:95#

I'm tired now. More later.

Happy Hump Day

Skipped CF Monday. Was still recovering from my massage on Saturday. Taking it off was a good decision.

Tuesday

Skill: Dual KB clean and Press 5x5

Then:

With a partner complete 3 rounds for time:

64 lunges (both team members at the same time)

16 Muscle ups

32 KB swings

M:32kg F:24kg

I think I got up to 16 kb on the clean and press. I'd never done that before with 2. Tricky. I wasn't really a fan of the partner WOD even though I had an awesome partner (Cindy!). Muscle ups were scaled on a box and I think 13 something.

Wednesday

Skill: Med Ball Clean

Then:

AMRAP In 15min of:

9 pullups

9 db Deadlifts

9 db Clean

9 db push press

M:40#/F:25#

Holy geez. We did a million Med Ball Cleans. My back was already sore before I even started the WOD. At 15 minutes I'd finished the WOD with 5 rounds + 3 pull ups. I used 20 #s. My shoulder still felt a little off from the massage.

Garage Gym Throwdown

Yesterday Karen and I took part in the CF Central Garage Gym Throwdown. What a fun time! Keep in mind the picture to the left was taken post workout. : ) We completed everything but the run back up the garage in the 25 minute cut off and were pretty happy with ourselves. Afterwards we headed out to Abel's on the Lake for a Paleo Friendly Buffet. Yummy!!

RULES: All reps listed below are the total number completed by the team. A minimum of 5 reps must be completed per team member.All athletes will run down the right-side of the garage to perform the exercises. All spectators will spectate/walk/run on the left-side of garage.

Top Floor- 40 tire burpees with lateral jump in a designated parking spot (tire weight: 15lbs) Run down the ramp to Level 3 with tire.

Level 3-60 sandbag shoulders- each time the sandbag goes to the shoulder is counted as a rep (sandbag weight: 20lbs) Run down to Level 2 with tire & sandbag

Level 2-

80 kettlebell American swings

Run down to bottom level with tire, sandbag, & KB

· Men teams: 24kg; Coed teams: 16kg; Women teams: 12kg

Bottom Level-

20 med ball shots—med ball must hit target marked on the wall to count as a rep (med ball weight: 6lbs)

· First come, first serve for designated parking spots for the wall ball shots.

· Set the tire, sandbag, & KB in the center of the parking spot before performing the med ball shots. This equipment will be used again shortly for the Mini WOD listed below.

Mini WOD on Bottom Level-

3 rounds:

30 tire shoulder press- head goes through center of tire

30 sandbag sprawl to overhead

30 KB front squat to med ball- rear must touch med ball to count as a rep

Sprint back to the top with tire, sandbag, & KB.

Med ball will stay in the same place it was found.

At each level the equipment will be dropped back off in the original spot.

· Level 2- KB drop off

· Level 3- sandbag drop off

· Top floor- sprint through the finish line with tire

TIME!

Dumpster diving

Well I woke up this morning with my alarm and had thoughts of CF. I even got dressed but then decided I was WAY to sore after 3 days of CF and 1 yoga class to be at all effective in CF. Since I was up and can never go back to bed at that point I got dressed for work which put me in to the office at 0530. It worked out pretty well though because I had to leave for an all day training class at 8 so I was able to get a lot done during that time.

Somehow during the day I 'lost' my phone. I tried calling it but of course I had put it on vibrate. I didn't leave the building all day and after searching everywhere I decided I must have throw it away in the trash with my lunch. So on an afternoon break I dug through the trash. Didn't find it. Then I had a thought that I might have left it in the lunch room so I went there and didn't find it but found someone in the hall who told me an email had been sent out to the bldg about a lost phone. Anyhow, it was found. Too bad I found it after I had dug through the trash of disposed food! Oh well, I was happy to get it back.

The training was kind of interesting and I got to sit by one of my favorite people so I could pass notes and snicker at funny comments. : ) We even got out early so I made it home by 4:30 and was able to cook lunch for tomorrow before heading to my 90 min yoga class. The class was HOOOT! It's super humid out these days but I still love it. Afterwards I cooked up an amazing dinner of brussel sprouts, mushrooms, and shrimp and then had a frozen banana and almond butter for an after dinner snack. Yum!!

Dates and the Mexican Food Resistance

Hi Folks. Sorry it's been a while. I've been feeling pretty drained after work and I spend 75% of my day in front of a computer so coming home and being on a computer isnt the first thing I want to do. Anyhow, here are a few workouts from this week.

Monday:

Practice speed and agility drills.

Then,
5 rounds for time:
40 Double Unders
20 DB Power Snatch
M:50 F:35

Used 30 lbs for the DB. Finished in 9:50. This one felt good because I LOVE both of those movements.

Tuesday:

WOD
"Helen"
3 rounds for time:
400m Run
21 KB Swings
12 Pullups
M:24kg F:16kg

Finished in 10:55. Was the first one in the class done which made me happy since that normally does not happen. Wohoo. I am pretty good at all these movements too. Need to get better at doing pull ups and KB Swings unbroken.

We had extra time since this is a quick metcon so Zack put a fun extra WOD together for us that involved a million lunges, push ups, sit ups, and box jumps.

Wednesday:

WOD
Front Squat
3-3-3

Then,
10 rounds for time:
10 Wallball
5 Burpees
M:20 F:14

Finished up the squats at 95 lbs. Completed the WOD in like 13 something. I was the last one done. Wallballs. Pretty much the worst thing ever in my book. Oh yeah, also did tabata squats in the warm up. Super fun.

Ill be headed to CF tomorrow AM and then taking Friday off to rest up for the Garage Gym Throwdown on Saturday. I did yoga Tuesday evening and will also do it Thursday evening. Feeling pretty good so far. I'm still LOVING yoga. It feels amazing and I've noticed some real changes in my body.

The Paleo diet has been going awesome. I have tons of energy and have recently dealt with an onslaught of Mexican food deliveries at work. I've stayed strong! Really though, a giant container of enchiladas and bags of chips don't tempt me that much anymore. I was happy to eat the food I made at home and I'm pretty certain it tasted better. At one of the lunches I noticed one of the new Residents was also resisting the mexican. He had a giant bag of carrots in front of him he was snacking on. Not the cute little cut up carrots. The carrots the way they look when they come out of the ground. It was funny and reminded me of PJ. Looks like I might have found a crappy food at work resistance buddy.

I've fallen in love with Dates. I have 2 or 3 after dinner and they seem to satisfy my sweet tooth and are just plan yummy! If you have never tried them I triple dog dare you too. I know they look like cockroaches but they don't taste like one.

I'll be back sooner rather than later this time...

Tub o Almond Butter in my Tummy

So, first things first, WOD....Crossfit Total

Hatrid. Mostly because 1/3 of it is back squats and we all know how troublesome those still are for me. Well anyways, I did those fairly light on a box. For shoulder press I matched my PR of 75. Not stellar but OK. Deadlift is Wednesday and I'm hoping for some big numbers.

So a week ago today I started my Paleo adventure. I stepped on a scale at my doctor's office today and was shocked to see that I was 5 lbs lighter than I was a week ago. So essentially I've lost 5 lbs of cookie weight. I think the last time I weighed this was in high school. I just want to make sure my strength stays with the lighter weight.

Today Paleo wise went well. After my healthy dinner of shrimp, brussell sprouts, and mushrooms I was still insanely hungry. So I grabbed a spoon and went to town on the tub of almond butter. Yummy in my tummy. : )

Another good weekend

Whereas last weekend I was busy, this weekend was a bit more relaxed. For whatever reason I was in full cleaning mode so my apartment is now pretty much spotless. Today I went to my second Vinyasa class at Bodhi. Last Sunday was my first class and I wasn't too sure about it but this class was great. I guess giving something a second chance is a really good idea. I was able to do some of the handstand holds and seemed a tincey bit more flexible. It was a nice mid day Sunday afternoon activity.

I just finished fixing up Paleo lunches for Monday and Tuesday along with a delicious dinner for tonight. Kale, sprouts, tomatoes, avocado, olive oil and salmon all mixed up for a yummy salad. I had some cantaloupe and raspberries for dessert along with a date.

The first Paleo weekend...still on track and feeling great.

Hi Friday

WOD
3 rounds for time:
500m Row
12 Dual KB Floor Press
12 Dual KB Push Press
M:24kg F:16kg

There was a 12 min time limit and I got through 2 rounds + 8 Push Press. I used 14kg for the floor and push press. The floor press was similar to a bench press except from the floor with kettlebells. This one was a doozie. After 4 days on, my upper body hurts to touch it. Good thing I'm getting a massage tomorrow along with 2 days off.

Not too much temptation today. Even with a baby shower and cake. Go me. Yay Friday.

Thursday = hooray!

Push Press

5 x 3

65/65/75/85/90

90 was ugly. I'm not so great at these. Need to get a long more aggresive.

Then...

3 rounds for time:
30 lateral Jumps over a pirouette bar
7 HSPU (with blue and red band)
10 Hang Powerclean (75#)
M:135 F:95

10:37 I think. 6 A.M was a long time ago and I forget to write down my times. I am not great at jumping. Those lateral jumps took longer than the should have.

Bikram yoga this evening. I'm getting better at balancing. Yay! Hip flexibility is still lame.

Paleo day 3. Easy.