Tuesday, March 20, 2012

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

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.

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

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

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

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:

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

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:

Friday, March 9, 2012

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

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

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:

Thursday, March 8, 2012

a post with pictures!

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

Max weight turkish getup left and right

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.

Wednesday, March 7, 2012

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

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


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

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

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

Tuesday, March 6, 2012

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.

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


Grumpy Monday!

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

(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.

Sunday, March 4, 2012

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.     

Friday, March 2, 2012


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

Warm Up:
Various stretching and yoga poses.

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

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

Thursday, March 1, 2012

crossfit du jour

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

snatch drills

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)

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