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.