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.

Loong day

Deadlift
3-3-3-3-3

Then,
5,4,3,2,1 reps of:
Man-Makers
Burpee Pull Ups

200 m sprint between the couplet

Deadlifts- 155/165/175/185/195/205 Yeah, I started way too light but the 205 felt great so I was very happy about that. I normally hate deadlifts but today I loved them.

Rxd for the WOD was 20 # for the manmakers. I grabbed 2 20's and and it wasn't until I was at set '2' that I realized I had grabbed 15# with my left and 20# with my right. Not sure why I didn't realize it until then but Man-Makers are so hard I guess I didn't. Finished in 10:37. I liked this one. Great day for CF.

Today was just long and crappy. I really wanted something sweet but instead snacked on a small Paleo Kit and got through it. Paleo Day 2. So far so good.

Tuesday

Skill work on Sumo Deadlift Highpulls. Complete 5 sets of 3.

Then

AMRAP in 12 minutes of:
15 Squats
9 Toes to Bar
6 SDHP (Sumo Deadlift Highpulls)
M:135 F:95

I used 75 lbs for the SDHP. Got to 7 rounds + 6 Toes to Bar. I think I could have gone to 80/85 on the bar but otherwise felt good. I'm starting to really focus on squating 'correctly,' even if it slows me down a bit.

Paleo Day 1 was great. Glaxo Smith Kline brought in Rudy's BBQ and then another company brought in bags of candy. I wasn't really tempted. I had brought my ground beef, kale, and mushroom mixture and had some blackberries and almonds for a snack. After dinner I started to get a hankering for something sweet so I had a piece of Juicy Fruit gum, a suggestion from a friend. It's a little sweet so it satisfies the craving. Then I had some decaf stomach ease yogi tea. Yummy!

Went to Hot Bikram Yoga after work. Sweated ALOT! Now I'm sleepy and ready for bed. I'm happy tomorrow is already Wednesday. Wohoo.