I'm baaack,

(tentatively)

I didn't post an update explaining - i'm gone away for summer training and am very busy. Will probably be back early September. Hope all is well xx

Wednesday the 18th

Tuesday April 17th
4 rounds for time
400m run
25 slam balls (16 lbs)

19ish minutes


Wednesday April 18th
Strength: Overhead Squat
1 rep - 50lbs
10 reps - 35lbs
1 rep - 70lbs
20 reps - 45lbs
1 rep - 80lbs
30 reps - 50lbs

New 1RM of 80lbs!
We could take breaks in the multiple rep sets but were not supposed to take many. I didn't take any for the 10 or 20. For the thirty I took several, but never purposefully, only when I bailed on a rep. The final ten-ish I was only doing one or two at a time.

WOD:
3 rounds of
30 sec DL @ bodyweight
30 sec hand release push ups
30 sec sit ups
30 sec kettlebell swings
1 min rest

Total reps: 164
DL: 135lbs
KBS: 12kg

Really enjoyed this one. Rx for KBS was 16 and I thought I had a 16 but grabbed 12 by accident. The first round of KBS, since I thought I had a 16, I thrusted way to hard and wound up throwing the kettlebell right over my head, lol.

@ Kelly: Thanks for all of your positive comments, they mean a lot! WOD stands for workout of the day. Some other acronyms (there are tons):
AMRAP - as many reps/rounds as possible
EMOM - every minute on the minute
OHS - overhead squat
KBS - kettlebell swings
SDHP - sumo deadlift high pull
FS - front squat
HPC - hang power clean
BB/DB - barbell / dumbell
Those are the only ones that really come to mind right now. There are TONS though!

@Angie: I wish I could do two a days all of the time! I've done two so far in the last seven days. My box is pretty small so the WOD is the same for all classes so when I go again, I'm doing the same thing over. When there is space I modify some of the moves, though. Also, I'm still pretty new to fitness so my coaches 'put their foot down' sometimes, and encourage me to make use of my rest time. I really want to go back tonight, so we'll see how that goes!

Now, some pictures!

I made my bed perfectly right before going to sleep last night. I don't remember waking up in the middle of the night or anything. Wth do I do in my sleep?! PS yes at 21 I still have multiple teddy bears that share my bed.

I'm the only one at my box who has really embraced the 'crossfitters wear knee-socks' thing. I love them, love the compression and how they save me from double under whips, deadlift scrapes and rope climb burns! I always run errands after the gym though and I'm pretty sure people think I'm crazy :)

A close of of todays socks. The color is pretty demure, but zebra print!

A little rant:

I don't get angry or anything, but I'm always shocked when I'm walking through a doorway right behind someone and they drop the door on me. I will wait, like a long time, to hold the door open for people, especially if they're elderly. I can't understand why some people don't, because it's a really simple way to feel good about yourself. It makes me feel awesome when someone smiles and thanks me for holding the door. And it's such a stupid little easy thing to do! 

long day?

So I have no more classes, and tomorrow is my final exam. Then I'm in limbo until I get my summer posting message. I probably won't be going anywhere until mid May though. I have no hobbies, my friends have all left town and my fiance lives four hours away. I don't know what to do with myself! I read Act of Valor, I enjoyed it and didn't really put it down but honestly it was pretty cheesy and poorly written. No offense to the writers, I don't think they stood a chance given the source and subject matter. I didn't have a book, what was I too do?

At 1:00 I went to an hour yoga class.
I was early and joined in the last fifteen minutes of a 'butts and guts' class, slipped in while they were taking a break and the instructor was fine with it. Skipping, squats, lots of stuff I like.

It was fun and I'll probably try and go a few times a week. In childs pose the instructor stood on my feet. I don't know why she did it. I love foot rubs and to be honest it felt awesome, but I burst out laughing (silently) but my body was rocking and I had a huge smile. I hope I didn't offend her, I was just caught off gaurd!

Afterwards I went to the weight room. Did a few sets of dumbell bench press. Some dumbell rows. Some pull ups. Some push press.

Got home, still bored.

Went to the 615 crossfit class. Same WOD as earlier, only this time I did Rx weight on the push press, 75lbs. It was much harder but I only added two-ish minutes to my time and I really didn't push myself as hard as I did the first time. I really loved todays WOD and was worth going twice!

Maybe I can keep this up? Who knows!

Crossfit du jour

Saturday April 14
partner row, only one working at a time, switch off as needed
max meters in 30 min
6+ K

partner med ball sit ups, 10 min
200+
20 lb / 16 lb med ball

My partner was awesome and made this WOD lol

Monday April 16
3 rounds
400m run
5 burpee box jumps
7 push press (55lbs)
9 toes 2 bar

21:18

cashout:
2 rds
10 bench leg raises
10 35lb good mornings

Pump Up Song: Brand New B*tch - Anjulie

I've gotten a lot of congratulations on athlete of the month. Everyone does, but I think this is honestly the first time I've gotten an 'award', definitely the first time for fitness! I'm so flattered and so, so happy!

best day ever?

Thursday April 12
For quality
2 min double unders
30 second L-sit
2 min double unders
12 - 10 -8 - 6 - 4 sumo deadlift high pull @ half body weight (65lbs)

Friday April 13
Chelsea
every minute on the minute for 30 minutes
5 pull ups
10 push ups
15 squats

I have no idea what I got. I got to 14 minutes before I took a good 5 minute break. At some point I modified to 5 push ups 10 squats, and then again to push ups on my knees. When I started again, I would do one and then take a break and play with the kids in the corner. I didn't even write my stuff on the board because I had no idea what to put.

But I got bored so I went in again for the 115 class. Instead of doing the WOD again I just did some lifting.

I brought my DL up to 205!
I did three reps of a 105lb back squat without having my knees go wonky!

I FOUND OUT IM ATHLETE OF THE MONTH AT MY BOX!! :)

To be honest I was kind of hoping I might be. I've been going about 5-6x / week, putting in awesome effort and getting awesome results. I'm really happy :)

another long one!

Weds April 4
4 rounds for quality, not time
15 ring rows
15 ring dips
30 second L-sit hold

cashout: tabata sit ups
lowest reps - 17. Started with and maintained throughout.

Thursday April 5
3 rounds
500m row
25 burpees
25 box jumps
400m row
time: 32:46

This workout was INSANE! Thats the 50% modification that I did. RX was 1000m row, 50 burpees, 50 box jumps, 800m run. Hubby came and did RX, took him just under 40 minutes to do two rounds. No one that tried RX got more than 2 rounds. I was really proud of him and DAMN is he fiiine. It was nice watching him finish ;)

Friday, April 6
Gym was closed, so I held a WOD in the park! It was awesome, good turnout and lots of fun.
10 rounds for time
10 push ups
10 squats
10 sit ups

People brought non-crossfit friends so I was kind of coaching + encouraging people while we did this. My time was around 10 minutes but I don't quite remember. Afterwards we went to the park for the cashout and did pull ups and ghd style sit ups on the monkey bars. Really, it was so much fun!

Saturday April 7
Team WOD. One partner at each station, switch when the runner gets back. As many reps as possible in 20 minutes.
1. 200m run
2. rest
3. thrusters
4. pull ups
5. slam balls
6. medicine ball side to sides

didn't record reps, again was a fun one. There is only one class on Saturdays so you get to meet people that go to the classes you don't attend. The only one I haven't been to is the 630am class (yaaaa right) so I met a girl named M.

Sunday April 8
Gym closed
5k run
I think it was around 32 min

but that doesn't sound right for me. I walked a lot. The running app on my phone cut off so I gad to guestimate. I'd been gone for about 15 minutes when it cut out. I got back about 15 minutes after it cut out. I feel like I messed up timing or something though. Hubby did the same course but a little longer, it's really hilly, and he wore a 20lb vest! Even though he ran about 6 or 7k he still beat me, lol.

Monday
5 rounds for time
2 lengths gym walking lunges, RX 35lb barbell overhead
21 burpees

Time: 1620
Weight: RX

Cashout max overhead squats @ 65lbs
Got 3 @ 55lbs

Tuesday 10 April
Tabata something else .5
4 rounds of 20 sec work 10 sec rest / exercise
pull ups
push ups
squats

around 170 reps

Cashout: 50 clean and jerks, RXed weight @ 55lbs

On the first round of pull ups, I met my goal for the last few months (and life) of getting TEN FULL PULL UPS! I am a very, very happy camper. I hate to sound self righteous but seriously, it just goes to show how hard work and dedication = results. I only got my first full pull up a couple of months ago!

Wednesday April 11
21 - 15 - 9
hang power clean, RX 65lb
hand stand push ups
dead lift, RX 115lb
ring dips

Time: 1600
Weight: RX
modified both HSPU and ring dips

Phew!
Like I said, that was a long one.

Now for pictures!

hubby doesn't wear his glasses to work out. At the Saturday WOD, he thought the chalk bucket was empty and flipped it over to write on it. I was nice enough to vacuum up the mess, but not before he did this during the group picture. I thought it was a love tap or something, and didn't know about it until after we got home.

The pull up bar that the Easter bunny brought me

sit ups on the monkey bars

me finishing my pull ups. I was the only one short enough to be able to successfully kip haha

Pump Up Song: Glee - I Can't Go For That

oh yes she did! total gleek.

crossfit du jour

WOD:
21 Deadlift
2 lengths of gym, walking lunges, weight overhead
15 DL
2 lengths walking lunges
9 DL
2 lengths walking lunges

Rx weight: 150 DL, 25lb walking lunges

Results:
7:17
125lb DL
Rx walking lunges

This was an awesome workout, felt great. I should have gone Rx because I was able to do 11 consecutive reps, could have done more, and got through the final 9 unbroken which is a problem! Everyone was congratulating me on my time and then someone was like 'don't you smoke?!' which led to a lot of flack, lol. I should quit, they're right. Maybe the time is coming. I don't know! I know with CAP coming up though, if I quit now I'll either start again or be a big ol' useless uptight bag of nerves when I go. I'll try and work something out.

Not a Jillian Michaels fan, but awesome quote.

she's back! but only for a little while.

Tues Mar 20
10 rounds (maxed out at 20 minutes)
5 thrusters (55lb)
10 pull ups (black band)
100m run

Rds:
1. 1:30
2. 1:42
3. 1:43
4. 1:56
5. ?
6. 1:46
7. 2:07

Maybe because it was such a hot day, this was way harder than it looks. Maybe the hardest WOD I've done so far. DNF.

Weds Mar 21
5000m row

24:59

Thurs Mar 22
AMRAP 7 min
3 thrusters (45lbs)
3 chest to bar

adding 3 reps each round (second round is 6 reps, third 9, etc.)
64 reps total

AMRAP
7 wall ball (14lb)
7 burpees

5 rounds

AMRAP
14 russian twists (12lb)
7 atomic sit ups (12lb)

10 rounds

Friday Mar 23
Annie
50-40-30-20-10
double unders
sit ups

6:16

fuck ya! I got the best time of anyone at the gym for that day. It was killer and just goes to show that I need to push myself harder all of the time. Loved this.

Monday Mar 26
AMRAP 17 min
10 lay down stand up
100 single unders

9 rounds

Tuesday Mar 27
4 rounds
40 squats
400m run
18:10

then

2 rounds of 3 reps every 30 seconds for 2:30 (15 reps total per round)
deadlift 145lb

Wedns Mar 28
2 min 250m row + max KBS remaining time
3 min 500m row + max KBS remaining time
4 min 750m row + max KBS remaining time
5 min 1000m row + max KBS remaining time
add together KBS reps for score

41

Thurs Mar 29
AMRAP 20 min
30 sec handstand hold
30 sec squat hold
30 sec l-sit hold
30 sec chin over bar hold

6 rounds + L sit

Strength: strict press 1RM
70lbs

Fri Mar 30
Fight gone bad in partners
X2
3 min wall ball
3 min sumo deadlift highpull
3 min box jump
3 min push press
3 min row for calories

one partner works while the other rests, switching off as needed.
no results for this one.

Mon Apr 2
Round 1:
3 min
4 clean and jerk, as many situps as possible in remaining time.
increase weight, repeat w/ 3 C+J
increase weight, repeat w/ 2 C+J
increase weight, repeat w/ 1 C+J for 1RM
total sit ups: 333
C+J 1RM: 95lbs

this was AWESOME. Struggled so hard on the last C+J but the people for the next class were all there and were cheering me on and applauded when I got it. Felt sooo good!

Thought of the day:
It is sad when people blame others for their poor fitness. No mater how supportive or unsupportive others are, you are 100% responsible for the decisions you make, from healthy eating to regularly exercising. If you wanted it, you'd make time. You cannot blame anyone else for the work that you aren't willing to put in.

This falls in line with the larger problem of excuses in general. An excuse is nothing more than rationalizing doing or not doing something. It doesn't change what the right thing to do is, it doesn't change the damage you've done. If you commit to your goals, your life won't change, but you'll no longer have excuses. Not because you no longer have long days at work or because people stop having birthdays with cake or anything like that, but because you'll be making the right choices.

Why lie to yourself? If you don't want to change, have some confidence and don't pretend that you're trying so that you.. what? look cool?

I think, according to pintrest, I'm not the only one who feels that way.

im not gone...

Monday, 12 Mar

For Time
750 M row then;
5 rounds of
10 Ring PU's
15 KBS 24/16
20 Sit ups
Finish with 750 M row

Results:
Time: 22:21
KB: 16

Tuesday, 13 Mar

Strength day
Bear Complex

Attempt 5 complexes

 One complex is equal to 7 round of:
1 x power clean
1 x FS
1 x PP
1 x BS
1 x PP

Pick your starting weight carefully so you can go up in weight each complex, but by the end don't be afraid to fail. THIS SHOULD BE HARD!

The bar should only touch the ground at the start of the power clean (tap and go). If you let go of the bar at anytime during the complex = failed attempt. You can rest by holding the bar at any part of the body, just not on the ground.

Results:
1st Rd: 35
2nd Rd: 40
3rd Rd: 50
4th Rd: 55
5th Rd: 65


All fully completed

Wednesday, 14 Mar:
AMRAP 15 minutes:
9 wall walks
12 pull ups
15 slam balls


Results:
3 rounds + 6 wall walks
black band
16lb slam ball

Thursday 15 Mar:
Open WOD 12.4
For time (we modified it)
150 wall balls
90 double unders
30 muscle ups

Result:
Time: 18:32
Wallball: 10lbs (lol, I'm a troll)

Friday 16 Mar:
Gym was closed so some of us got together at a local park
5 rounds of
200m run
10 squats
10 push ups


Results:
NIL, was for fun, didn't time!

Saturday 17 Mar:
Random stuff at the globo gym.
about 80 walking lunges w/ 8kg kettlebell overhead, alternating arms
10-9-8-7-6-5-4-3-2-1 pyramid X2 with
          firemans carry (16kg kettlebell / hand)
          push ups.

Monday 19 Mar:
STRENGTH

Squat Snatch  1-1-1-1-1
WOD
10! (pyramid)
Burpee Pull-ups
Squat Snatches (50 - 60% of 1RM)
KB Crunches


Results:
Time: 20:41
workout snatch: 40lbs
KB: 12kg
max snatch: 65lbs

I'm still around, just extraordinarily busy with school. Been reading a little bit, commenting even less. Sorry guys! I have a paleo challenge buddy for this month who went as far as offering me out of our commitment to eat healthy! It was tempting, like I said I'm pretty busy.. But haven't we all decided that healthy eating is a high enough priority that it isn't one that gets cut? I'd feel like a hypocrite if I quit, and besides I'd been really looking forward to it and wanna stick it out!

Found out a blogger who, in a sense, 'chased me out' of a large part of the blogging community recently stopped blogging. Don't worry, it was posted on another group on facebook that I'm a part of, I wasn't trolling her. Still frustrating though.

I have three papers due by April 3 and then I hope right into exam season, so don't expect to hear much from me! Best wishes to you all xoxoxox <3

finally, some fun pictures from friday:

it just keeps getting better

Warm Up:
in gas mask, X2
2 samsons w/ 15 second hold
10 dislocates
10 overhead squats
10 good mornings
10 squats
10 pull ups
30 double unders

WOD:
Tabata This
20 seconds work, 10 seconds rest, 8 times for each exercise, for number of reps
Pull ups
Push ups
Sit ups
Squats

Results:
Rx
337 reps total

Playing on the pull up bar this morning I got 5 consecutive pull ups and was just like.. Damn.. So I went balls to the wall and didn't use a band for this workout! During, Deb kept saying 'look at that guys, no band! rx!' and she suggested if we needed we take one round to rest when our reps are getting too low. I did this, but I did two pull ups and then rested so I didn't get 0 reps for any of the rounds. I am super excited, it would be hard not to be. I never thought these things were in my grasp, ever. It's downright amazing what people can do when they focus all of their energy on it. Coach Your Mind is a blog that posts incredible inspirational thoughts and videos. A recent one told a story about a trainer holding a man underwater, and then telling him that only when he wants success as badly as he wanted to breathe will he ever fully reach his goals. I feel like I've reached that point. I want it, I crave it and I love it.

Here are a couple of my favorite videos:

a post with pictures!

WOD:
Crossfit Open workout #3
AMRAP 18 min:
15 box jump (20 inches)
12 push press (75lbs)
9 toes to bar

Cashout:
Max weight turkish getup left and right

Results:
Box jumps: 20 inches
Push press: 50 lbs
Rounds: 5 + box jumps
Turkish get up: 16kg

Right shin, can't really see. From deadlifts.

 Right arm, ring dips.

 left knee, various.

 both shins, various.

None of them are overly sensitive (doing deadlifts did suck though). They make me feel kind of awesome, actually!

Now, the main course, la piece de resistance! (yes I'm aware that is atrocious spelling) The CFK leader board is where the trainers post up the 5 best scores of hero/girl workouts of max/bests for both men and women. The only rule is that you have to RX the workout and you have to have proper form in all movements. Somehow, I was up their TWICE today! Feels amazing, although I know some regulars are gone for march break so there was significantly less competition. Regardless, feels awesome. And only 1 sec off of being up there for my 500m row, too.

crossfit du jour

Once again I'm going to mention my fabulous guest post by V. over at I Miss My Collar Bone, if you haven't read it yet, do!

Warm Up:
Various Stretches

Strength:
Max push ups for paleo challenge (see end)
30 sit ups
40 squats

Workout:

For Time
20 Front Squat (135/95)
400m Run
20 Ring Dips
800m Run
20 FS
400m Run
20 Ring Dips

Results:
Had to work with a partner so had to go by her weight (not complaining though)
FS: 55lbs
Ring Dips: Modified with purple band
Time: 21:38

Paleo Challenge Results
Beginning
Weight: 134lbs
Waist: 34.25
Left Arm: 11.61
Right Arm: 11.81
Left Thigh: 22.44
Right Thigh: 22.83
Chest: 36.02

End:
Weight: 129lbs (down 5lbs)
Waist: 31.88 (down 2.37)
Left Arm: 11.61 (no change)
Right Arm: 12 (up .19)
Left Thigh: 23.42 (up .98)
Right Thigh: 23.22 (up .39)
Chest: 34.25 (down 1.77)

500m row:
From 2:09 to 1:57 (down 12 seconds)

Max Push Ups:
11 to 24 (up 13 push ups)

Max Deadlift:
185 to 200lbs (up 15lbs)

Sorry about the wonky measurements. Everything was taken in centimeters so I used a converter to get the inches and I'm not good at math or rounding or anything. Whoops. So there you have it, concrete evidence of a change. I'm shocked to be honest as I don't feel like I can really see it. Maybe I'll have to spend some time naked in front of a mirror to re-evaluate.. Thats not going to happen, LOL. I think its downright awesome that I've taken inches of fat off of my chest and tummy and added them in muscle to my arms and legs, not to mention visible changes in performance. O happy days!

I got some love on my last post and it made my day. This comment in particular I liked:

A little pee!? HA! I'm a nurse... I was expecting much worse body fluids! But LOVE the dedication, AWESOME workout. And that's just the price we pay... may I suggest some kegel exercises to add to your daily routine? Especially if you plan on having children some day, you will thank me later ;) <3

This was from KateRN over at Losing For Good. She put it into perspective and when I think about it she's damn right. At least I didn't poop. Crossfitters are very forgiving and understand that sometimes when you're putting out max effort your body rebels. Normally its with vomit but HEY.. Whatever floats your boat. My trainer often tells us when he's training us on toes to bar that women, especially women who have given birth, will occasionally pee doing this move, and he always stresses there is no shame in that. The man who will have to clean up the pee says its okay, so I guess its okay. But I'm going to get on the kegels anyways, just in case ;) Kate is sick right now, so if you haven't already, you should stop by and wish her well. Even if you're not a follower, good thoughts always help and maybe you'll find a new blog you like!

One last thing I wanted to talk about is L. in my crossfit class. She and M. (and W. and a lot of other people) are a huge reason why I like the morning classes, they always push so hard and are so inspiring. L. is an older lady, I'm guessing in her 60's or 70's but I don't want to ask because that doesn't seem nice. She can't jump up to the pull up bars, or even step onto the boxes high enough to get her there, so what does she do? She brings over a high box and a smaller box and makes herself steps. She can't do full push ups so what does she do? She goes off her knees. Often on longer workouts she can't add the 20lbs needed to get the bar off the ground, so what does she do? She puts her bar and two small boxes to get it off the ground. Today, she couldn't run the full 800m, so what did she do? She ran what she could and walked what she couldn't. She NEVER quits and even though she can't do everything, she does EVERYTHING SHE CAN. She is a huge inspiration and I admire her dedication. Today we were talking about the changes she's seen and she said not only can she now see muscles in her arms and weight coming off her body, but she can also see functional changes like higher energy levels at work and she has the ability to move and hang things that she couldn't before. L. is the perfect example of why ANYONE can crossfit (but I understand if you're nervous.. I think if I were to ask, about 90% of people at my gym including myself would say they had to build themselves up a bit to get the courage to join). 

The fact is that you'll never be ready for crossfit so you just have to jump in... And even though you might not be ready for it, you'll be able to do it, and crossfit will make you ready for life.

A video of toes to bar:

A grandmothers progress in 1 year of eating paleo and doing crossfit

Tim is working hard and shedding pounds, only a few weeks in

don't read if you have a weak stomach

I'm going to start by saying if you haven't read the guest post below, go read it! Now I appologize for mentioning V.  of I Miss My CollarBone in this post. You'll see why in a bit.

Monday:
(For paleo challenge)
500m row
1:57 (down 12 seconds, woo!)

WOD:

Grumpy Monday!

4 Rounds for Time:
15 HPC 55 lbs
15 Ring Dips
15 SDHP 55lbs

Tuesday:
(for paleo challenge)
max deadlift
200lbs (up 15lbs)


For time!

Deadlift (115)     Push Ups      Box Jumps (16)

       25                         10                     5

       20                         10                    10

       15                         10                    15

       10                         10                    20

        5                          10                    25

I'm feeling really lazy so I only put up the weights I used, not perscribed, and I didn't post my times because I don't want to fish out my log. I'm in such a bad mood! I was really expecting my deadlift to be higher and this workout took me SO long and I used a fairly light weight and I don't know.. I had such an awful mindset I almost quit in the first round of deadlifts. I'm glad I didn't and I told myself I would be at the end but I didn't give my all and I just felt awful. I was SO dissapointed with my max DL. That said, I'm on my period and have been drinking tons of water to try and offset. When I weighed in I was 129lbs in clothes and shoes so that was nice. But when I was going for my max DL and the weight started getting heavy, I pulled up and BAM. I peed. Just a little. I was horrified and didn't know what to do so I pretend it didn't happen, loaded more weight and BAM peed again. It happened for each lift beyond the pee breaking point and I don't know.. I just kept going.. It was only a little and it didn't get on the floor or anything.. but F*CK thats disgusting.. Luckily I was wearing a panty liner which offset a lot of the damage. Damn.. Such a bad night!

Also, rock climbing went well and hubby had a really good birthday. I even made him paleo waffles for breakfast (that he didn't hesitate to slather in syrup, lol).


GRRRRR. I'm going to bed.

A Take on CrossFit from a Wonderful Guest Blogger

One of the first blogs I followed when I joined this community was called I Miss My Collar Bone, written by a CrossFit woman doing things I could only dream of (ahem, 205lb back squat). She is always an interesting read and has posted many a link that I've found informative on both fitness and nutrition. On top of doing CrossFit, she also eats a Paleo diet and has seen incredible results with it, including the disappearance of her allergies. Over time I came to realize that this CrossFit champ was still a CrossFit champ, but she is also human and like everyone else's, her journey had a beginning. I worked up my courage and asked her if she would do a guest spot here, talking about how she got into CrossFit and her commitment to the Paleo diet. And she agreed! So, without further ado, I give you Violet of I Miss My Collar Bone:

This is my first guest post, and I'm so flattered/honored that someone wanted ME to come to THEIR blog and babble on about things that I care about.  Seriously, flattered.  Ms. Desperate Student asked me to write a post on how I got into CrossFit.  As regular readers of her blog, you know she's very much into it and kicking ass.  I know first hand how intimidating CrossFit can seem, yet it keeps gaining notoriety in blogs and in the fitness world like mad.  It's principles are even being used on this season's Biggest Loser by trainer Bob- he loves CrossFit, and for that I love him.  Anyway, back to me.

First off, let me give you a brief history of my exercise patterns before I began CrossFit.  I rowed crew for 3 years in High School.  This was probably the best fitness foundation I ever could have given myself, without knowing it until years later.  Crew coaches pushed us to crazy limits, and I did things with my body that my mind never wanted to do.  We learned how to be comfortable in a gym- squatting from the rack, back extensions, free weights, bench press, etc.  I loved the camaraderie that comes with knowing exactly what each person is going through, and seeing people break through personal barriers, as well as breaking through your own.  Its amazing and awe inspiring.  I was in damn good shape, but didn't realize it.  I didn't participate in crew my senior year in high school, and proceeded to get 'soft' and overweight.  

In college, I found my way to the on campus gym, and eventually took up running.  I dropped a lot of weight, and was pretty happy running 8 minute miles and doing crunches.  I knew I was in shape, but didn't realize how small I was until I wasn't anymore.  

After college, I began my love/hate relationship with running, couple that with a desk job, lack of insulin sensitivity (possible metabolic syndrome or damn close) and  consequently my body suffered big time.  I would go through kicks of running for weeks at a time, get through to the point where I started to like it again, and then stop for weeks.  The cycle repeated itself.  I couldn't stick to anything for longer then a month or so.  I belonged to many gyms, would sign up for 5K races to "train" for, and could never get it together.  It almost seemed like the more I ran and hit the elliptical, the fatter I got.  However, no matter how fat I got, I could always run 3 miles.  Sometimes it would take me 40 minutes, but I could do it.  

I finally reached a weight that was unbearable for me- I believe the exact "ah-hah" moment was when I realized I only weighed 6 pounds less than my 7-foot tall boyfriend (he's really skinny, but still).  I somehow got talked into starting a blog, I thought for accountability purposes, it would be exactly what I needed.  It turned out to be so much more.  I realized there was a whole weightloss/fitness blogging community out there with all sorts of people struggling to do the same thing as me.  I quickly found favorites, and began following.  I learned new tips, saw what other people were up to, and it was from this community that I first learned of CrossFit and the Paleo diet.    

"honestly, who can say anything bad about a diet in which you eat real food- meat, vegetables, some fruit, nuts, and healthy fats?"

Someone had linked to a blog post of amazing transformation on the Paleo Diet- unfortunately, that blog has been taken down, but it is similar to THIS.  I began to do a lot of research on the Paleo diet, bought a few books, and it made so much sense to me.  I searched high and low for some criticism, or anything that would tell me it was just a stupid money seeking fad diet.  But I couldn't find anything.  Honestly, who can say anything bad about a diet in which you eat real food- meat, vegetables, some fruit, nuts, and healthy fats?  The people that had made the decision to go Paleo were almost fanatical about how great they felt, how it changed their life, yadda yadda.  Not only were these people fanatical about their new diet, but this "CrossFit" thing kept popping up.  I googled CrossFit, and I'll admit, I was extremely intrigued.  I wanted to be able to do those things.  Those people looked crazy, but in the kind of way I wanted to be crazy. 

"the one thing I hadn't tried? a diet where I gave up processed foods and sugar"

Here's the weird thing, maybe?  I felt like I wasn't ready to just walk into a CrossFit and try it.  I felt I need to get into 'shape' first.  I only realize now how crazy that is because no one is ever in shape for CrossFit (I've seen professional athletes walk into my gym and get smoked by a workout that I find to be average).  So, to prepare for my trying CrossFit, I was contemplating trying Paleo to shed some extra pounds and see what all the hype was.  I'm the biggest skeptic you'll ever meet, not to mention I had tried nearly every method of weight loss out there.  The one thing I hadn't tried?  A diet where I gave up processed foods and sugar.  I loved my bread and sweets too much.  I always just restricted my intake of meat and vegetables to allow for the intake of bread or other things.  The reoccurring theme from all the research was the same- just try it for 30 days.  That's all.  If you don't feel any different, go back to what you were doing.  30 days?  I could do that.  What did I have to lose?  Thirty days turned into 3 months. Three months turned into 1.5 years.  I felt so amazing after my first 10 days going Paleo, there was no going back for me.  I began my Paleo experiment in June 2010, and I joined CrossFit in September 2010.  

"I woke up after day 3 and could barely walk.  I took a few days off for rest, but I could already tell I found something I was going to love"

I showed up to the gym on the first day, and was blown away by the lack of equipment in the gym.  A system of pull-up bars, a few kettlebells, boxes, 2 rowers, some bars, weight plates, and medicine balls?  That's it?  I looked over to these two girls, both with their shirts off, one had a visible 6-pack and they were loading crazy amounts of weight onto bars and pulling it from the floor to over their heads as a trainer yelled motivating things at them.  They would drop the weighted bars and cuss, and they were covered in sweat.  Another trainer pulled me aside and said he was going to put me through a quick workout to see where I was at.  Man I was nervous.  He asked me to do a few air squats.  He complimented my form, and then taught me how to do kettlebell swings.  My first workout was 3 rounds of: row 500 meters (easy because of my crew background!) 25 kettlebell swings (25 lb) and 15 push-ups (on knees).  I think it took me around 12 or 13 minutes to complete.  I was spent.  No amount of running made me feel that way.  I caught my breath and asked "what's next?"  He laughed and said, "that's it.  We train for intensity, not time."  I came back the next day, and my workout was around 7 minutes (burpees and box jumps?).  It was hard, but still, I couldn't get over the short time span.  I woke up after day 3 and could barely walk.  I took a few days off for rest, but I could already tell I found something I was going to love.

During the three months I was eating Paleo but not Crossfitting, I would run occasionally.  I had a 3.1 mile loop that I liked a bunch.  At my heaviest, it would take me 40 minutes.  After I went Paleo and lost 15 pounds, I ran it in 35 minutes.  I was super happy.  Once I started CrossFit, I stopped running.  I only did the workouts they wrote on the board.  I went 5 or more days a week.  Progress was easily measured- I kept lifting heavier things and getting faster at movements.  After about 6 weeks of doing CrossFit, I had a 7K I was running.  I realized I hadn't done any prep for it.  Being the procrastinator I am, I set out for a nice 3.1 mile loop a few days before the race.  I ran the loop in 31:30.  I could not wrap my head around the fact that I hadn't run in weeks, and I knocked 3.5 minutes off my last time.  The next day at the gym, I told my trainer about what happened, and there was not even a shred of surprise on his face.  He simply said "there are many fitness myths out there that you will see CrossFit busts.  Looks like the first one you discovered is that running more doesn't make you faster."  The 7K a few days later was a breeze.  I was sold.

"being fit is not about a number on a scale, its about how many different things your body can do, and how well it can do them"

Lightbulbs began going off everywhere in my head.  Suddenly, everything was making sense.  I had been doing it all wrong before.  I didn't need to spend hours on cardio machines, I needed to up my intensity.  I didn't need to worry about how many calories I was consuming, I needed to worry about where they were coming from.  Lifting heavy weights isn't going to make me bulky, its going to make me functional.  Being fit is not about a number on a scale, its about how many different things your body can do, and how well it can do them.  

"to say that Paleo/CrossFit changed my life is an understatement"

Since going Paleo and consequently joining CrossFit more things have changed in my life/outlook/body then I ever could have imagined.  To say that Paleo/CrossFit changed my life is an understatement.  CrossFit suddenly was applicable to everything I did- it made doing the laundry easier, it makes my life easier.  I feel like I'm changing my body from the inside out.  Its a slow process, but I know I'm doing it right, and doing something that is going to last.   

A few things of note:

Since June 2010, I've lost 30 pounds (and I can be confident that nearly all of that is fat because of my diet, not just 1/2 fat like traditional eat less move more dieting)

I've dropped 3 pant sizes

I have visible biceps/triceps

Allergies disappeared

Clear skin/shiny hair

Zero carb cravings

CrossFit improvements (First few months/Now):

struggle with 10 push-ups on my knees/15-20 at time on my toes

>10 sec hang from bar/ 1 minute plus hang

185# deadlift/235# deadlift

185# back squat/205# back squat

75# push press/115# push press

35min 5K/30min 5K

30 second plank hold/2min plank hold

12" box jumps/20" box jumps

modified handstands w feet on box/handstands against wall

toes to bar-couldn't get toes above hip level/can perform a few toes to bar with toes actually touching bar

65# clean/115# clean

"my goals focus around things I want my body to be able to do"

Currently I'm working like mad to get myself to do an unassisted pull-up.  My goals focus around things I want my body to be able to do.  I want a 300# deadlift.  I want to be able to do multiple pull-ups, jump on a 30" box, free standing handstands, and one day- muscle ups.  I just recently started refining my diet and taking fish oil/amino acid supplements.  I have no idea what a goal weight is for me, I just want to be able to do every workout how its written (no modifications) and as fast as I possibly can.  I have every bit of confidence I'll get there one day, and one day, by default, I'll have the body I always knew I could have.     

RX MOTHERF*CKER!!!!

I got my first RXed workout in, and it was a benchmark to boot!

Warm Up:
Various stretching and yoga poses.

WOD:
The Filthy Fifty

For time:
50 Box jump, (24 / 20)
50 Jumping pull-ups
50 Kettlebell swings, (24 / 16)
50 Walking Lunges
50 Knees to elbows
50 Push press, ( 45 / 30 )
50 Back extensions
50 Wall ball shots, ( 20 / 14 )
50 Burpees
50 Double unders

Results:
Time: 42:15
50 Box jump: RX
50 Jumping pull-ups: RX
50 Kettlebell swings: RX
50 Walking Lunges: RX
50 Knees to elbows: RX
50 Push press: RX
50 Back extensions: RX
50 Wall ball shots: RX
50 Burpees: RX
50 Double unders: RX

I'm on top of the world! A huge goal of mine was to RX a workout and I finally got it. What had been holding me back most often were the kettlebell swings, RX for women is almost always 16 and I just couldn't get it up. I tried before each workout to see if I could move up from my 12 and it never happened. I said this and went over and tried it today and BAM, first 5 were up and right. It was hard in the workout but not the hardest move by any means. I told myself once I RXed a workout I'd get a new t-shirt as a reward. Here are some of the ones I'm thinking about:

Life as Rx puking unicorn t-shirt

Lift Big Eat Bit t-shirt

Lift Big Eat Big Hoody

There are a couple on zazzle too but I can't figure out how to put the pictures up here. Least of my worries! Hope you all are enjoying your Friday as much as I am :)

Pump Up Song: I Just Had Sex - Lonely Island

crossfit du jour

Warm Up:
X2
10 dislocates
10 OHS
10 pull ups
10 good mornings
10 dips
2 instep lunges
10 squats

Skill:
snatch drills

WOD:
Crossfit Open WOD 2

In 10 minutes:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

Results:
30 RX
21 55lb

I'm excited that I was able to RX the first. I used 45lbs last time I did Isabelle (30 snatches for time) and I actually knocked some time off of that, although I don't remember how much. I was under three min and my Isabelle was 3:19. I record my WODs because I'm supposed too but I never thought I would get so much joy out of beating a time. Def. inspiration to keep logging and logging well. You probably don't know this, but Thursdays are my rest day. If you did know this, you get the follower of the year award. Seriously. Tell me in the comments and I will make you a reward - but be warned my photoshop trial ran out and it'll be made with paint and I'll expect to see it in your next post if you claim it! LOL. Anyways, I wasn't going to go in today but a fellow crossfitter had in his status how he did and that he was going to re-try it tonight. Not a good idea but his hootspa (totally wrong spelling there) inspired me and I decided I had to give at least one crossfit open WOD a go. I'm really glad I did!

Here are some pics I've taken but been to lazy too upload:

The barbell I used for the 7 min, each min on the min 2 deadlifts and 7 burpees. This is 130lbs.

My collarbone bruise after one of our push press workouts.

I painted my nails today. I'm not good at this kind of thing so I think they turned out really well! 

One of my valentines day presents. Last time I got flowers I gushed about how beautiful the lilies in the bouquet were and hubby, being as sweet as he is, remembered and got my a bouquet of my favorite!

Pump Up Song: Johnny I Hardly Knew Ya - Dropkick Murphies

Thou Shalt Not Fail

Article titled Thou Shalt Not Fail: Ten Commandments for Bodybuilding Success from Status Fitness Magazine.

1.) Thou shalt utilize correct technique.


2.) Thou shalt incorporate cardio when necessary.


3.) Thou shalt consume enough protein.


4.) Thou shalt rest and recover.


5.) Thou shalt supplement wisely.


6.) Thou shalt train with high 
intensity.


7.) Thou shalt think like a champion.


8.) Thou shalt eat like a champion


9.) Thou shalt experiment with different training programs and methods.


10.) Thou shalt become educated on all aspects of training and nutrition.

crossfit du jour

Warm Up:
10 dislocates
10 push ups
10 double unders
10 hip rotations
2 10 sec pigeon pose
10 side 2 side lunges
10 good mornings
10 double unders

Skill:
5-5-5-5-5
deadlift, for 50-80% of 5 rep max

WOD:
"Renegades of Squat"
for total number of reps, X3
1 min front squat
1 min rest
1 min back squat
1 min rest
1 min air squat
1 min rest

Results:
DL: 115
Reps: 189
weight: 65lbs (both front and back squats)

So everyone in the last workout last night was whining about how sore their upper bodies were and written on the board beside the title of this workout were the words "you asked for it!" I couldn't help but laugh. Muscles just on the inside of my hipbone are sore, muscles I didn't know I have, which is a good sign. Going down the stairs to my apartment my legs almost gave out, and after the workout while bending over to put my shoes on, they actually did. Long story short: awesome but deadly workout. I love that I get this kind of burn when in all actuality I was only working out for a total of 9 minutes. Also, I didn't take any pictures like I thought I would, but I did my warm up with my gas mask on. I need to get used to doing challenging things with it on for training this summer so I figure I'll start wearing it in the warm ups and then maybe work up to doing some other things with it on, maybe a run or skipping intervals or something.

I was all grumpy because I have class until 9 tonight when I looked at the course website and realized.. I don't actually have seminar tonight! It's next week! Hoorah! Dishes and homework it is! And maybe some birthday present shopping for hubby.

Hubby is turning the big two - seven on Saturday and I've been trying to figure out what to get him. He said he wanted (TMI) me to get something sexy but I think thats too cliche and is better off as a surprise anyways so I said no. Instead I'm going to surprise him with rock climbing lessons at a local indoor place. He's mentioned a few times that it looks cool and it's something he's wanted to try. I hope he's excited! I also want to find him a really fancy cupcake because he's been trying to eat clean as well but he was a cook for a long time and really appreciates a good dessert. So much to do, so little time!

crossfit du jour

Warm Up:
10 hollow rocks
10 supermans
10 hand release push ups
10 pull ups
10 3 sec squat holds


Strength:
2 times through
30 sec side plank raises
30 sec rest
30 sec side plank raises, other side


WOD:
60 walking lunges
50 OH squats (75 / 45 lbs)
40 slam balls (20 / 16 lbs)
30 push press (75 / 45 lbs)
20 KB crunches (16 / 12 kg)
1.6 km run or row

Results:
Time: 24:16 - a little off, Deb accidentally stopped the clock before I got back but after a minute or so got it back.
Lunges: RX
OH squats: 25lbs
Slam balls: RX
Push Press: RX
KB Crunches: RX
Run: RX

See that? I RXed everything but the OHS. I am so close to an RXed workout I can taste it! (It tastes surprisingly like dark cocoa almond milk... coincidence?) I'm glad I chose to run instead of row even though it was hard and cold. I've had frostbite on my legs so they were pretty sensitive but all is well now. I bailed on one of the overhead squats lol. I find it so hard to keep myself tight esp. when I'm getting tired and I just went down. Like always it seemed like it was in slow motion and on my way down I was thinking "welp.. what do I do with the bar?". I wound up throwing it infront of me, and of course everyone stopped to look and see if I was okay. Embarrassing, but they should know by now that I fall and I always make it back up, LOL. As much as it's from weakness, I'm kind of proud because when I bail I know I literally gave my ALL and that is all I can ask. Hopefully I'll have some surprise pictures for you. Which aren't a surprise anymore so hopefully I come through.

Also I got some comments from people saying they'd like to work out with me.. I'd like to work out with you too! Maybe one day we can set up a challenge where we all do some sort of tabata workout or something that we can do at home without any equipment and post our times, then do it again a few weeks down the line and see if we can improve. I think that'd be a blast.

Pump Up Song: Click Click Boom - Saliva

++++++++++

the only thing standing between you and your goal is that bullshit story you keep telling yourself as to why you can't acheive it. - Jason Belfort

I googled Jason Belfort thinking he'd be some awesome inspirational personal trainer or something. I don't watch Biggest Loser, I'm out of the loop, maybe he got a gig on there. Nope, he is a white collar criminal who spent 22 months in jail. But shit did he get some stuff done before that.

lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. – Plato

Even Plato knew it, and this was before the days of the CEO, before the majority of the population was sitting at a desk at least 8 hours a day while 'hunting and gathering' lunch from the nearest vending machine.

money is the most envied, but the least enjoyed. Health is the most enjoyed, but the least envied.  - Charles Caleb Colton

I cannot understand the people who get the big house, the fancy car, but don't look after their own bodies. I live in a an apartment in a couples basement. I don't go without but I certainly don't have much either. It doesn't matter. I have love and I have crossfit and I have never felt so good in my life.

the man who can drive himself further once the effort gets painful is the man who will win. – Roger Bannister

This is actually something that bothers me a lot. I think it's crazy that society today is so lazy that people think that an exercise hurting means they should stop. It reminds me of the movie wall-e. Are you injured, or are you hurt? Because they are two different things, and one is imperative for success. I used to leave crossfit thinking 'oh man I can't wait for the day that it stops hurting' and now I embrace the pain, because I know that when my muscles have time to rest and heal themselves that pain will turn into strength that I didn't have before.

leave all the afternoon for exercise and recreation, which are as necessary as reading. I will rather say more necessary because health is worth more than learning. – Thomas Jefferson

I personally love this quote, only because I think people put way to much emphasis on a secondary education nowadays (specifically university). I feel like I was kinda duped into it but I blame no one but myself, because I should have thought for myself. There is almost a stigma - you have to go to university to succeed! Not trade school or college, because God forbid you learn a useful skill. I loved the book World War Z for this because it explored just how f*cked our society would be if we had to fight for our own survival, because now a days a huge percentage of the population are CEOs or Music Appreciation Whatevers, bullshit titles that don't translate into any sort of functional skills outside of capitalism and specifically the model that we've created. Yes, I'm whining and I also just tried to use World War Z as a credible source.. But come on, its a sick book.