Archive | December, 2011

Christmas/New Year Week Recap 2011

31 Dec

It was such a fun but busy week. I enjoyed good eats and had a great time spending my days with family and friends. Too bad I had to think about going to work when no one was around. Even though I’m enjoying the holidays a little too much, I’m still getting my workouts in, including two big ones.

Onto my workouts for the past week!

Whitten…5 Rounds For Time

  • 22 Wall Balls
  • 22 Burpees
  • 400m Run
  • 22 KB Swings(32kg/24kg)
  • 22 Box Jump(20″)
  • Last year when I did Whitten, I was about 9 weeks pregnant. I was excited to do this again, even though it’s one crazy ass workout. I’ve been getting better at my wall balls, but still can’t reach the 10 ft target the entire time. It’s amazing to see guys and girls reach that target consistently. One of my goals for next year is to really get my bodyweight movements in check. That means that the range of motion is legit and it is consistent. Carm and I used the 20Kg bell for this WOD. I tried the 24kg during the warmup and knew I would not be able to last with it for all 5 rounds.

    Whitten wasn’t as agonizing as I remembered it, and I can honestly say I can’t wait to tackle it again, and hopefully get a better time.

    Result: 48:24…Last year I did it in 49:53


    Deadlifts- 153#(3)-183#(3)-203#(3)-233#(1)-243#(1)

    The 243 was ugly and very lopsided. Just sayin’. 253 was my previous PR, so I got a lot of work to do to get to 300!

    3 Rounds For Time

  • 50 Double Unders
  • 25 Air Squats
  • 15 Pull Ups
  • Result- 10:51 RX’d

    I knew I wasn’t going to CFPA on Wednesday, so I worked on Overhead Squats and Bench Press. I forgot to record my numbers.



  • 1 Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Squats
  • 1 Mile Run
  • When I woke up this morning, knees still felt achy and I had a sore throat and runny nose. My body was either telling me that I should back out of Murph, or that I needed a good workout to whip it back into shape. My last real workout was on Tuesday, so I essentially had 3 days off. I had a great time though, and definitely glad I didn’t miss out on the fun. The first mile was good. I’m not quite sure what time I actually finished it in. I think I was close to 9 minutes. The next 20 rounds of Cindy were long, I just had to get through it. I notice now in the pictures that I need to keep my body more rigid when doing squats and arms shouldn’t be flying everywhere. The push ups were the hardest, always are! The last miler was killer! I was running at a snails pace for the first 800m. I speed up a little bit later, but it wasn’t by much. I was tired, my side was achy, and I just wanted to stop. I sprinted the last 100m, and made it in. πŸ™‚ So happy that I finished with everyone!! Good Times.

    Result: 44:47…Last time we did Murph was on Memorial Day.

    What a great way to close out the year! I mainly crossfitted while pregnant throughout 2011, and a bit jealous of everyone’s achievements. I’m hoping to gain some strength and speed next year, without having baby weight. I’ve also learned so much about eating clean and healthy. I may indulge or binge here and there, but I know it’s not the norm for me, and that is a tremendous achievement in my eyes. From my family to yours, wishing everyone a healthy and fit 2012! Happy New Year!

    12/23/2011 – Strict Pull Ups & Air Force WOD

    23 Dec

    My eats have been pretty good. I’ve been indulging in some sugar with my coffee, but that is the extent of it.

    Today we worked on our strict pull ups again. Honestly, I didn’t put my all into it and try to get specific numbers of pull ups. I got 3 and my grip started to go. I usually put the thumb to the side. I tried changing the way I hold the bar, by wrapping my thumbs around the bar. It felt a bit awkward, so I’ll try again next week. I was working on my chest to bar pull ups for the kipping skill.

    The reason I didn’t go all out because the WOD that Tim put up on the whiteboard was the famous Air Force WOD. I love this WOD, but it gives me the heeby jeebies!! I was pacing the entire time, and was scared of it. Also, I wanted Tim to say 4 burpees for men and 2 burpees for women. That didn’t happen.

    Air Force WOD(4 burpees on the minute):

  • 20 Thursters(95#/65#)
  • 20 SDHP(95#/65#)
  • 20 Push Jerks(95#/65#)
  • 20 Overhead Squats(95#/65#)
  • 20 Front Squats(95#/65#)
  • The thrusters weren’t too bad. The SDHP seemed slow to be, and I felt really wobbly every time the bar reached my chin. The OHS took me 4 minutes!! 5 reps for each minute. By that time, the 4 burpees were just slowing me down.

    To my surprise, I PR’ed by almost a minute!! YAY! πŸ˜‰ I did this WOD over a year ago in the old garage gym. I thought we did it again, but I guessed I missed it during the summer. Merry Christmas to me!

    Now…we are all tackling Whitten tomorrow. Good times…good times(in Terminator’s voice)!

    Result: 13:34 RX’d

    12/21/2011 – Wednesday’s WOD

    21 Dec

    I hate missing class, so I was happy to get up in the morning at 4:15 and start my day. First thing was to prepare dinner! I quickly browned my beef stew meat and made some annatto seed oil for Bo Kho(Vietnamese Beef Stew). Of course, I paleofied the recipe by using a clean fish sauce and not adding sugar! Why does everything need to be sweet? Just like you trained your taste buds to need sugar, you can easily untrain it! This coming from a person who baked cookies all weekend…but I digress. πŸ˜‰ I haven’t eaten a single one…YET!

    I was excited to work on my Overhead Squats today, and I paired up with Jackie.

    OHS: 53#(5)-73#(3)-93#(3)-98#(1)

    93# felt heavy! I was afraid I was not going to be able to push press 98# up, but I got it up. Tim says my hands were too spread apart. I’ll try to have it closer next time. The one thing that did bother me was my wrists. I really need to try to keep the wrists straight instead of bent back. Ouch!

    Onto our Hanukkah inspired WOD:

    8 Minute AMRAP

  • 8 Hollow Rocks
  • 8 Dreidel Burpees
  • 8 KB Swings(24Kg/16Kg)
  • 8 Step Ups holding KB
  • Everything looked easy! Except for the Step Ups. Holding a 16Kg bell and stepping up to a 20″ box was tough on the shoulders. I was wobbly most of the time. I felt like I could of done everything faster. Maybe I need to try to drink some caffeine before I get to CFPA, like the Terminator. πŸ˜‰

    Result: 3 Rounds + 25 Reps

    12/20/2011 – Makeup WOD and EPLifeFit

    20 Dec

    As I mentioned in my last post, I want to find a Nutritional Coach next year to help me get my nutrition dialed in, cortisol levels in check, and most importantly, lose this abdominal fat that is bulging over my leggings. The first people to respond to my emails where Jason Seib and Sarah Fargoso from EPLifeFit.

    Jason responded to my email and said in summary that CrossFit 3 times is a week is enough, I need to get my sleep dialed in(not happening), and no need to adjust macronutrients if I’m eating enough red meat and/or fat. All this stuff, I already knew, I just wasn’t seeing any progress. Plus I feel like a lazy ass if I don’t do anything else but CrossFit. I decided to sign up for EPLifeFit. It’s a community of fitness and Paleo Nutrition, where Jason, Sarah, and other moderators give guidance in fitness and nutrition coaching. You also get to talk to others who have the same interest as you, or people who are struggling with you. We’ll see where this takes me. I still am not completely convinced that I’ll get the 1 on 1 attention that I think I may need to reach my goals, or that low carb the only way. But for $20 a month, you get a wealth of information, and short fun workouts that I can do at home if I ever miss CrossFit.

    Alrighty, enough ramblings about my nutrition. Today I got into work and did the second week of Deadlifts that I missed yesterday at CFPA.

    Deadlifts: 95(5)-125(5)-145(5)-185(3)-205(1)-195(3)-205(1)

    I was suppose to do another set of 3 reps, but I seriously got tired and felt like 205 was too heavy for me. Since I wasn’t doing this at CFPA, I didn’t want to go any heavier and try harder. I was pretty gassed and I guess my grip was giving out. Maybe because I wasn’t focusing on my core strength?!

    Since I didn’t have any designed WODs, I designed to do the 2 beginner’s module workouts that were posted on EPLifeFit. It was quick and easy, and I wanted to make sure that I did those workouts before moving onto the real workouts that they post.

    I’m just glad I was able to make it in today, and do work!

    As for my eats, I ate clean yesterday except for some sugar that I had with my Philz cup. I couldn’t resist. πŸ˜‰

    12/16/2011 – Weekend Recap

    19 Dec

    I had such a fun weekend with my family and friends, even though there were stresses in other areas of my life. I can’t remember exactly what I ate all weekend, but I know I did indulge in too much dark chocolate with caramel sea salt Friday night. Our friends came over with a lamb roast. It was really good, but still a bit gamey for me. I made some steamed green beans and roasted broccoli for sides. We also got down and dirty with some crabs.

    On Saturday, I didn’t really step into the kitchen. I basically starved myself all morning and afternoon. I went to a kids birthday party and avoided the pizza and cake, and only munched on a couple pieces of fruit. By dinner time, I was starving and had no clue what to eat. I ended up going to In n Out to pick up some burgers and got some garlic bread sticks at California Pizza. Yes, I made an extra stop to get bread sticks. I had my protein style double meat burger with breadsticks. It was delish. I ended the night with english toffee. I know I know, MAJOR CHEAT.

    Sunday was another day out with the family! We took our lil’ kids to go see Thomas the Train in Santa Cruz. The weather was perfect, and my kids had a great time. πŸ˜‰ I managed to only eat half of this smoked turkey leg, the only real food item at the Boardwalk. Notice the fried cheesecake advertisement in the back of the pic. Who makes this stuff up?! Is it that good?

    The rest of my day was fabulous, but unfortunately I missed the Farmer’s Market. We’ll be going to Trader Joe’s or Whole Foods for our groceries the next two weeks. SIGH! I spent the rest of my evening and late night baking cookies. I baked about 6 or 7 dozen cookies without even taste testing them. Hopefully they aren’t burnt!

    I’m thinking about getting a Nutritional Coach early next year for a couple of months. I seriously want to get rid of some of this abdominal fat and get my cortisol levels in check. I’ve sent emails to a couple of people already to see what they can do for me. We’ll see what they say and who I might chose. I’m trying to stay as Paleo as possible, but it’s a little difficult during this holiday season. So, I’m looking forward to the future and what I can do to accomplish my goals. I’m all about setting goals for 2012, w/o the post-prego weight!

    12/16/2011 – Max Pull Ups

    16 Dec

    It’s been crazy hectic since the Wednesday’s WOD. Work is busy, life is busy, and I’m lucky to be able to continue to make time and head to CFPA.

    My good eats haven’t been exactly clean with some sushi rice, a couple pieces of bread at a Christmas Party, some alcohol at the Jay-Z/Kanye Watch The Throne concert, and Primal Truffles at our Five Tribe Coffee WOD/Holiday Party. πŸ˜‰ Hopefully I can make it through the weekend by eating clean. I’m going to need it, because I have lots to do!

    Today we worked on Max Strict Pull Ups and Max Kipping Pull Ups. We were advised to do 3 sets of each pull up and try to do 5 at a time. For the strict pull ups, I started with the purple and red band. Then I was able to do 2 sets of 3 strict pull ups w/o assistance. I’m hopeful that next week I can do 5 strict pull ups. The kipping pull ups were pretty easy, except for the fact that my grip was slipping when I got to the 7th or 8th pull up. I should work on hand position, and maybe try to do more than 10 next week. Or, I could work on getting chest to bar pull ups.

    2 Rounds For Time:

  • 22 Seesaw Press(45#/30#)
  • 400m Run
  • 22 Box Jumps
  • 400m Run
  • Tim made us think that it was just one round. He was reminded by our other coach, Graeme, that the WOD was actually 2 rounds. Ouch! I thought I was going to be able to do 30#, but nope, I couldn’t get even one up without struggling, so I stuck with the 25# dumbbells. Fitbomb and I finished the last of our box jumps together, and we started our last 400m run together. He could of sprinted the whole way through the 400m run, but he stuck with me, and at our last 50m, we sprinted to the door. Makes me miss the days when it was just us working out at the garage gym! It also made me realize that I do have a lot of energy in the WODs, I just need to dig deep and really lay it all out there. It might hurt, but it won’t hurt forever!

    Result: 13:06

    Enjoy your weekend everyone! One more week till Christmas!

    12/14/2011 – OHS and Medicine Ball Love!

    14 Dec

    WOW WOW WOW! Seems like whenever I do bodyweight workouts on my off days from CFPA, the next WOD Tim has in store is more bodyweight movements. I’m not complaining though because my core needs it.

    First, let’s start with Overhead Squats, our strength movement for the next 3 Hump Days.

    OHS: 63#(5)-73#(5)-78#(5)-83#(3)-93#(3)

    Overhead squats used to be my nemesis, especially when I was trying to get strong for the NorCal Regionals in 2010. But now, I think it’s a great movement that works your entire midline. The movement doesn’t come often, so I have to take advantage of it and work hard to get a good strong number. Key tip is to fold at the hips when going down into the squat. I can’t believe I don’t have a record of my old OHS PR. I have to find it in my notebook. I know it was at 100 or a little over 100#s. This all depends on how much I can push press over my head.

    Check this video of Lindsey Smith for some inspriation!

    OHS 185lbs x5 from Lindsey Smith on Vimeo.

    Funny that yesterday I saw a status posted by Reebok | CrossFit One, and it said “Respect the Medicine Ball People!!!!”. And guess what we used in today’s WOD? Yes, the lovely medicine ball.

    For Time:

  • 50 Double Unders
  • 21 Wall Balls (20#/14#)
  • 21 Med Ball Cleans
  • 21 Med Ball Sit Ups
  • 15 Wall Balls (20#/14#)
  • 15 Med Ball Cleans
  • 15 Med Ball Sit Ups
  • 9 Wall Balls (20#/14#)
  • 9 Med Ball Cleans
  • 9 Med Ball Sit Ups
  • 50 Double Unders

  • My first worry was the med ball sit ups. I wasn’t sure I would be able to lift the 14# ball. But I tried it and got it. So, I did the WOD RX’d, but definitely did not touch the 10FT target all the time. I still can’t string together the wall balls either. Must practice more in the mornings as part of my warmup. By the time I finished the WOD, my upper lip felt like it got knocked around a few times. A little swollen because the ball kept slamming into my face.

    Respect the medicine ball people!

    Result: 13:36, Semi RX’d.

    12/13/2011 – Circuit Workout

    13 Dec

    I decided today was going to be a “Cardio” type day, and do a circuit workout designed by OneFitFoodie.

    Each circuit is done 3 times. Work each exercise for 40 seconds/20 seconds rest. A total of 27 minutes.

    Circuit 1
    1. Burpees
    2. Mountain climbers
    3. Narrow and wide jump squats (alternating)

    Circuit 2
    1. Bench hop overs
    2. Alternating backwards lunge w/ front kick
    3. TRX jump squats

    Circuit 3
    1. Goblet squats (lighter weight)
    2. Speed skaters
    3. Burpee to jack at the top (instead of the jump)

    I like this workout because it’s cardio, but not your typical treadmill/elliptical type cardio. It’s not boring and stationary, and the circuit makes the workout go by so much faster!! 27 minutes felt like it went by so quick, but on a treadmill, I could be staring at the clock the whole time!

    After the workout, my heart was still pounding. I tried the best I could to go as fast as possible, but I’m sure I could of done it faster. I just need to familiarize myself with the movements beforehand.

    12/12/2011 – Deadlifts and Good Eats

    13 Dec

    I’m definitely glad I was able to make it to CrossFit at 5AM! Yes, after a “wild” night out, who would of thought I would still have the energy to work on some Deadlifts. New strength cycle, and the goal is to push it every single time!!! Make it difficult and make the workout count!

    Deadlifts: 123#(5)-163#(5)-183#(5)-203#(3)-213#(3)

    The last time we worked on deadlifts was in October, and I know that this cycle I can get way more! Maybe even back to my PR. I’m very happy with how I did yesterday. The last round felt difficult, and I probably didn’t have perfect form, but I was still able to do it!

    Onto the WOD…

    For Time:

  • 500m Row
  • 50 Air Squats
  • 40 Games Push Ups
  • 30 Kettlebell Swings(24kg/16kg)
  • 20 Push Ups
  • 10 Toes to bar

  • Result: 9:43 RX’d
    I felt good on the row, but right when I hoped off, my quads were on fire. The squats didn’t go as fast as I would like. I really need to work on getting fast on the air squats. I think that would help my time tremendously with Cindy and Murph. Games push ups were difficult like always, and I broke up the kettlebell swings. It felt like it took me forever to finish the pull ups, but I got them over with. And toes to bar were a drag. BUT, I LOVED THE WORKOUT. So glad I was able to come in and get something done on a Monday morning.

    Have a good week people! DO WORK!

    I ate almost perfect until last night when I pulled out some dark chocolate with caramel. Of course the caramel is made of crap and the dark chocolate was only 70%. This is why I should buy these things. Having the chocolate in the house is DANGEROUS!!!

    12/11/2011 – Girls Annual Christmas Dinner

    13 Dec

    Disclaimer: There will be lots of NON Paleo pics

    My girlfriends and I decided to celebrate the holidays this year by treating ourselves to a nice dinner at 5A5 Steak House in San Francisco. It’s a Japanese Fusion type restaurant with Waygu beef. Too expensive for our taste, so we stuck to the usually grainy beef cuts.

    I had lots of sugary, grainy type foods. I could of stayed away, but decided not to, and give myself that one meal break each week.

    I stared off with a Lychee Martini. My first drink in over a year! Can you believe that?! It was tasty and very sugary.

    I soaked that up with a few slices of bacon bread as we waited for our appetizers to come out.


    We ordered about 4 appetizers to share amongst 6 girls. We got bacon wrapped scallops…

    Kobe beef burgers with sweet potato fries…


    And I’m not sure what this dish was…


    For my entree, I ordered the 25oz bone-in Rib Eye! It was huge!

    20111213-034325.jpg. I ate maybe 4oz off of it! Crazy I know.

    We also ordered a bunch of sides to share, and they were all very starchy. I stuck to the sautΓ©ed spinach and Brussels sprouts.

    I ordered dessert and got hot coco with baked cookies. The hot coco was a white chocolate coco with a dash of cayenne pepper for heat! Very tasty!

    All in all, 5A5 was alright. The service was great, it just didn’t have that WOW factor to it. Not as good as Alexander’s Steakhouse or Espetus Churrascaria Brazilian Steakhouse.