06/15/2012 – Good Eats

I woke up late today. Actually I woke up at 4, turned off my alarm, and told myself I would just hang out for 15 minutes. 15 minutes turned into 45 minutes, and I was too late to zoom into Palo Alto. Maybe I would of made it, with burpee penalties, of course, but I didn’t pack any of my food, so I decided not to even try. I went to work and did Deadlifts RPT(160#(8)-145#(12)-135#(14)) rep scheme and 3 sets of weighted lunges. My buy in to the workout was 2 500m Row and 20 GHD sit-ups. My cash out was 20 GHD sit-ups. Trust me…20 is enough, especially if you haven’t done GHD sit-ups in over a year. I definitely missed a good WOD at CFPA…AMRAP 20 minutes: 400 m run and Max Shoulder to Overhead.

Here’s what I ate for the day.

8:00AM – Breakfast was 8 egg whites with spinach and mushrooms. My side of greens was sautéed kale, a sweet potato, and some raspberries.

11:30AM – I got hungry a little earlier today and scarfed down my ground lamb stir fry with veggies. I think I’m sick of this meal. LOL.

4:15PM – I was starving by the time I ate my fourth meal. It was a salad from Trader Joe’s with 3.8oz of turkey breast. I was still hungry after this, so I ate two Paleo Stix.

6:30 – For some reason I couldn’t hold out till 8 for dinner. I decided to eat before we put the kids to bed. I scarfed down the last of the shrimp, half a chicken thigh, and lots of veggies. I was suppose to have 3 servings of fat, so I chose some avocado and 1 serving of cashews.

Wish me luck this weekend. Lots of going out and eating out for Father’s Day. I don’t want to go too crazy, but I am going to take advantage of my “off meal” plan, just to stay sane. Originally, I was going to have my “off meal” plan at Bill’s Cafe. Pancakes Pancakes and more Pancakes. But it looks like I can’t do that because at night we decided to take my in-laws to a Brazilian Churrascaria. You know what that means…lots and lots of meat. Mom is ordering Chinese food for lunch on Sunday, but I’m definitely not indulging in that. Not worth it. Let’s hope I stick to my plan.

04/27/2012 – Friday’s Workout

Today’s the last day of our 4 week cycle and we finished it off with Turkish Get Ups. There was a new rep scheme this week, so I decided to stick to the 12kg bell. I tried to hurry along and get done with the 5 round, but there was no time left.

Turkish Get Ups: 12kg(1)-12kg(2)-12kg(3)-12kg(4)

It was hard for me to keep good form in the last set. Probably because I was getting tired and anticipating our WOD.

3 Rounds For Time:

400m Run

10/10 KB Snatch(24kg/16kg)

20 Ab-mat Situps

Result: 10:36 RX’d

I knew going all out on this WOD was the only way to get a really good time. I thought I would of been sore from my 5.5 mile run yesterday, but I think it actually helped. My legs weren’t as rusty and I was able to do my best and keep up with the guys in class. I wouldn’t say my form was the best on the KB Snatches, but I got through them without putting the bell down. I was really happy with how I did in this WOD because I knew I was trying my best. Since I’ve fueling myself properly, I think I’ve gained a lot of endurance and strength. It should be interesting to see how I weigh in on Sunday. I’ll re-evaluate what I’m going to do next if I don’t see any body fat loss.

Since today was a training day, therefore high carb day, I wanted to move more weight. I had to go into work today, even though it was my off Friday, so I took advantage of my time there to do some back squats and weighted lunges.

Back Squat: 125(6)-115(8)-105(10)

5×12 Weighted Walking Lunges(30# dumbbells)

Damn, the back squats were difficult. It could be because I didn’t take my time to warmup as much. I got through the sets with 3 minutes rest in between. My goal is to get to a one rep max of 200#. After, I decided to add on weight lunges.

Main, I think the extra workouts really put a number on my appetite because I could not stop eating once I was home. Hope everyone enjoys their weekend!

02/27/2012 – Last Week of Snatches

Today is our last week in this cycle, and we worked on Snatches. I didn’t do so well today. Form was all off, and I couldn’t match my PR from last week. I wish I had more time to work on the progressions, and be capable of doing this lift in a WOD at 95#. Someday…someday.

Power Snatches: 63#(3)-73#(3)-78#(3)-73#(3)-83#(F)

I went back to 73# again because 78# was just horrible. I wanted to work on form as well and make sure my setup was right. Tim was constantly reminded me that I need to be tight and not let the abs collapse. I thought I could do at least 1 rep of 83#, but that didn’t happen. Ggggrrr!

Our WOD today was fun:

10-9-8-7…1 of the following

Toes To Bar

Pass Thrus

Jumping Lunges

How ironic that I was watching the Toes To Bar Progression Video by Gymnastics WOD coach Carl P before I went to bed last night. Unfortunately, watching that video didn’t help me much. It just reminded me to practice and practice. I usually swing to0 much and can’t control my hips as my legs as it come flying down from the bar. However, the toes to bar wasn’t the hard part. It was the pass thrus. The jumping lunges were fast, but I accidentally put my hands on my thighs as I was doing them, and Tim yelled “NO HANDS”. I redid the reps.

Result: 10:36 RX’d

01/06/2012 – Friday’s Chipper WOD

This week was one of the toughest weeks ever for me, and its the only week 1 in 2012! I battled a cold, two kids being sick, trying to eat right because everyone else is doing it, and hitting the gym. Not to mention, I’m crazy busy at work. Thank god we are going to Maui next week. I need to shut down for a bit and relax.

I got to the gym this morning sort of excited to see what Tim had in store for us, but I’m not sure my body was as excited as my mind. Here’s what we got handed to us after the warm-up.

For Time:

100 Air Squats

80 KB Swings(24kg/16kg)

60 Overhead Lunges(45#/35#)

40 Toes To Bar

20 Headless Horsemen(24kg/16kg)

We last did the headless horseman during the workout called Hallowbata. You basically one hand and swing the kettlebell into the opposite hand. Then push jerk the bell up, using your leg strength. Of course, there needs to be some arm strength there too. I could not do it with 16kg after all those different movements, so I used 12kg. Other than that, everything else was RX’ed. The air squats flew by, and I was hoping to reach 75 without stopping, but I took a quick break at the 60something rep. The kb swings weren’t too bad, but my shoulders were so tight, that it seemed like the 80 reps took forever. The lunges were agonizing. I knew I would take the longest on the toes to bar. My reps broke down to 3, but they were all good reps so I can’t complain.

Result: 20:18

12/07/2011 – 20 Minute AMRAP on a Cold Cold Morning

I was freezing my butt off driving to CFPA, but I’m definitely glad I made it.

Another 20 minute AMRAP was on the horizon.

AMRAP in 20

15 Pull Ups

20 Walking Lunges with KB(24kg/16kg)

25 Ab-mat Sit Ups

200m Row

Let me first say that I did 15 unbroken pull ups in the first round. Very proud of that. And I finished first in the first round. But that definitely broke done once I got to the second round of pull ups. I broke things up but was able to push along nicely.

Result: 4 Round + 60 reps + 16meters(I think) RX’d

09/19/11- Mondays Workout

Getting up this morning wasn’t too hard. I don’t feel much pain from FGB. Did I not try hard enough?! Hmmm…

It’s the second week of our strength cycle, so we worked on pier cleans. Tim changed up the rep scheme while I was away, so here goes…

Power Cleans: 63#(5)-73#(3)-83#(3)-93#(1)-93#(1)-98#(1)

I did 93# twice because the first time was UGLY. I know it’s ugly when my left leg jumps way out to left when I’m in squat position. I think that means I wasn’t using my hips to get a fast turn around and get under the bar. Nonetheless, I’m still trying to get my strength back, so I bought I did pretty well.

Our WOD was a bodyweight movement WOD, and I suck at those! But I’m glad it came up, because I definitely need work on it.

200m run

50 Air Squats

200m run

40 Ab-mat Sit-ups

200m run

30 Lunges

200m run

20 Knockdowns

I started off slow with the air squats, but gained momentum during the ab-mat sit ups. Gotta get rid if that tummy flab! Lunges hurt because I was doing it on gravel…not pretty on the knees. Knockdowns were fun!!

Result: 9:01 rx’d

05/16/2011 – The Filthy Fifty

This week at Crossfit Palo Alto, we are doing the normal longer WODs that you normally see on the Crossfit main site. Today, Tim chose Filthy Fifty. Ugh, this is punishment for just eating cookies for dinner last night. Yes, that was my fuel. I knew when I was cheating that this was going to hurt me during the workout, yet I still did it. SIGH! Lesson learned, fo sho’.

Anyways, if you don’t know what Filthy Fifty is, take a look:

I’ve done this WOD a few times with different variations. At Crossfit SV, I scaled a lot of the moves, like the Double Unders and wall balls. I believe I’ve finished it between 24 and 26 minutes. I’ve also done a birthday WOD for BFF, scaling the reps by 30. But now that I look back at that post, did I really do it RX’d? I doubt it, because I don’t think I’ve ever gotten over the 10 ft. line for wall balls.

Today, I decided to stick with the 50 reps and do basically as much as I could. I asked Tim if we could start anywhere, and of course he said “NO”. If I had my choice, I’d start with the wall balls, because they are my nemesis. LOL. I knew this was going to take me FOREVER, but I just wanted to get through it and get it done.

I took my time with box jumps, not trying to go too fast. I was the last one to finish. The next few exercises – jumping pull ups, kettle bell swings, and lunges were just easy. I just had to get through all 50 of them. Then I started to slow down with the Knees to elbows, only doing 5 at a time. Ugh!! I was able to go pretty fast with the push presses, and those were the easiest for me. In the middle of the push presses, I was asking Tim what I could sub for Supermans. Watermelon would not forgive me(or my hubby) if I did supermans. Tim said it should be KB swings, but that would be too much KB swings, so he said to skip it. Secretly, I was glad he did, but again disappointed that I couldn’t do the whole WOD. Onto wall balls, which took forever too. It probably took me over 5 minutes. I don’t know why, but the first 25, I wouldn’t catch the ball in a squat. I would first catch it, and then squat. Then I started to catch the ball in a squat and it went much fast, but still not fast enough because I WAS FREAKIN’ TIRED! I decided to do the knee push ups for burpees. By that time, Kyle and I were the only ones left. I started doing DUs, and then Kyle straight whipped out his 50 DUs super quick! There was no way I was going to catch up. But I sucked it up, ended last and finished my freakin’ DUs.

Result: 32:57(or something like that)

This is probably the longest WOD I’ve ever done at CFPA. It was definitely a good one, and I can’t wait to tackle this one again without baby in tow! I honestly can’t wait to get my conditioning and strength back on track.