Monday, August 31, 2009

I hate these kind of days

5 rounds for time
10 pullups (l-sit, strict, or negatives...i did negs and bad ones at that)
15 strict press (55lb)
20 abmat situps

Time: sucked.
Oh and this was the alternate workout!

It is days like today that really make you question why you do what you do. Today was clearly a brutal mental battle for me. I wanted to give up, quit, and after round 1 just wanted to high tail it out of the gym. But I didn't. And I'm not sure why I didn't do that either. Embarrassment probably.

Why the hell do I hang from a pullup bar, ready to burst into tears at 5:30am. Why do I feel it necessary to push heavy weights over my head when my wrist feels like it is about to break and my arms are as wobbly as a newborn puppy's legs? Admittedly, today's WOD tested my weakest movements. Admittedly, I did not sleep well at all last night. Admittedly, I miss my husband so bad it hurts every second of every day. This all has a lot to do with it, but...that still doesn't answer why I do this day in and day out.

My pullup situation deteriorates by the week to the point where I am now perfectly happy saying that I can do 1 kipping pullup without feeling the need to do anymore....except when days like today roll around and everyone else is just getting up there over the bar effortlessly (yes, even Christine with her purple band gets up there!). Since I did Murph back on July 3rd (100 pullups) they just haven't been the same and I'm at a complete loss for how to get the strength to do a strict and the form to do a kip without ripping my shoulder out of place.

I thought I did this for fun and to help keep my sanity...but now I have to wonder. More later.

Saturday, August 29, 2009

2 workouts and 1 cool new friend

7 rounds for time
3 heavy dead lifts (175#)
6 toes to bar
9 burpees
Time: 19:07

I tried something new yesterday. Working out at 5pm instead of 5 am! Totally different experiences. First I walked in with my eyes wide open, the sun was out, a new team, etc.

The crew was great and we pushed it hard. I wanted to do the "pro" version of this workout with the DL's at 185, but I tried it during warmups and I new that 21 reps was going to kill my back, so I backed off. Better to be smart and not hurt myself! The toes to bar move on the pullup bar is getting so much easier. I love this core move so much more than abmats. Oh, the burpees. It has been almost a month since we've met and really they felt great! my triceps and chest are clearly getting stronger. I kept the cycle rate up pretty high and tried to rest a little as possible. I needed the extra seconds on the DL's to recover from all the dizziness!

Afterwards, I was getting on the rower to do some extra work and this girl came over and said, "you're doing the extra?" I said, " yea, I was gonna run, but i'm doing an 8-10miler in the am..." The conversation with Alyssa went from there...where do you run? what trails? races? training? She was wearing a "Hood to Coast" shirt so I knew immediately she was hard core. (The Hood to Coast race is some 190 mile relay race from Mt. Hood to the Pacific coast in Oregon.) Then she said she is running 4 half marathons in October for charity. My jaw dropped. I immediatly invited her to join me for my run this morning and we made a date to meet at 7am. This is what I LOVE about crossfit. Incredibly friendly people who you feel like you already know because you have an instant common bond in crossfit. and they are up for any challenge, competitive, but in the coolest way possible, always encouraging. And you can meet one night, and be running buddies the next. Welcome to DC and Crossfit Old Town Alyssa!

8.5 mile run
Time: 1:16

Met up with Alyssa and we took off into the grey humid mist along the GW trail going south to Mt. Vernon. We decided to run across the Woodrow Wilson bridge into Maryland...the bridge is over a mile long! We had a great conversation and fell right into stride with each other. After, she decided she was going to the crossfit WOD....100 thrusters for time, 5 pullup penatly for every drop. I thought about going light on the weight and just doing it, then realized 3 workouts in less than 24 hours will a pulled hamstring was just plain stupid. I just cheered everyone one, watched for "fouls", and gave a few pointers. The crew worked REALLY HARD this morning--it was impressive to watch! Then Alyssa and I headed to the King Street farmers market to pick up fruit and veggies for the week. YUM! What a great saturday.

Thursday, August 27, 2009


Not too much to say about Wednesday's workout.
We did 1rep max back squats and I hit 155. Not a major PR, but a 10lb improvement over my July attempt. Book it.

Rest day today and maybe a rest day tomorrow. My wrist is sore, my shoulder is nagging again, and my hamstring is hamstrung.... A massage and rest are definitely in order.

Tuesday, August 25, 2009

Must Clean up the Cleans

WOD #1:
3 Heavy Cleans
6 Ring dips
9 box jumps
Do 10 rounds in 30min or less
Time: 26 something

Cleans are not my strength. Let's just get this out there now. I hadn't worked this move since June 15th...over 2 months ago. I've never even done a 1 rep max on this lift...

Going in I wasn't sure how this would go, but I felt strong. I went with the 'pack' weight of 85lbs, 5lbs more than my last workout with cleans in June. My form needs some serious work--I watched a whole bunch of videos and Coach B videos last night, but I'm not sure it helped. This whole 'whipping the elbows' thing is just not natural and my I'm still not sure what "push under the bar" means...I mean, heck, we're pulling, so how do I push? I just don't get it. I moved to the floss from the red band on the ring was time. Finally! And I did a good 5-6 rounds without breaking the 6 reps. These felt really strong--I want my unassisted ring dip by christmas. Another milestone to add to the goal list.

Box jumps were easy despite the pulled hamstring. 90 jumps is some serious work! It worked some ankle strength too since I've switched shoes--running sneaks to a pair of flat nike free's. Not so much support.

Now I swear I could go faster if I just stopped sweating so damn much!

6 mile run

Met up with Stuart and headed out for a nice evening run. He's mostly healed from the bike crash. I had proposed about a 4 miler, but Ironman Stuart said six, so that's what we did. We kept a great 9min mile pace and despite the nagging hammie and some seriously sore triceps from the morning WOD it was a great run!

Veggie and Ice Cream Challenge Update:
Veggies--Still working through some, but only one avacado has spoiled so far. Luckily I picked some things that last awhile! I also found these ziploc steam bags that make cooking a breeze! Just chop up veggies add any seasoning and 3-5 min later, viola! Steamed veggies! The bags are expensive, but I just rinse and reuse several times.

Ice Cream- 10 full days without ice cream. I did have all natural, non-diary, no sugar added sorbet twice...I've conviced myself that doesn't count. Once was a treat at the Dairy Godmother (my favorite place in Delray) and other was dessert at a friends house. Neither time was associated with what we used to call a "bedtime snack" growing up. When I do get that craving some nice substitutes are a handful of blueberries, a few mandarin oranges (i forgot how much I love these and that you don't need many to be satisfied), TJ's frozen pinapple tidbits, or a glass of wine. When you look at it this way it doesn't look like much of a sacrifice, but believe me people it is. When your crave ice cream for dinner, you know that you have a SERIOUSLY bad habit to break.

Monday, August 24, 2009

Rest Day

I had every intention of going to CF this morning, but the body did not agree with me. It was one of those days where you wake up more tired than when you went to bed. How does this happen? Then, on second thought I realized I had worked out 7 days in a row and this was my body's way of saying REST! So I listened.

Sunday, August 23, 2009

Weekend Work

For most people, weekend are supposed to be days of rest and sleeping in. Unfortunately, my early crossfit habits don't allow for much sleeping in on the weekends...and with 2 races right around the corner, it is time to get running.

Saturday morning was supposed to be a long (very long) run with my friend Stuart who is training for the Lake Placid Ironman next July. Stuart is an all around awesome guy and amazing athlete! He picked a very very hilly 9.2 mile course. Late Friday night though, I got a call from his wife Tamara...Stuart had crashed his bike on his evening ride. Crashed as in, snapped his carbon road bike in half, hit his head, and face all scratched and bruised. Ouch. Nothing was broken luckily, but there would be no running in the morning. Off to find a route for myself then. Getting motivated to run 6+ miles alone is a challenge. I picked a route that took me down by the pentagon, across the memorial bridge, around the washington monument and back. That was about 7, and I decided I should do one more mile which took me on a lap around the Pentagon City mall...8 miles. I ran it in 1h 14min, an average of 9:15 miles. Not too shabby. I recently wrote about my running slowing down--I think it has, but maybe not as bad as I first thought. I ran the first 5-6 at sub 9minutes, but my hamstring started really hurting so I slowed down on the last 3...really slow. My goal for the Army 10miler in October is to run it sub 1:30, which was my PR in a 10 miler last August in Annapolis. I think it is do able if I can stay injury free.

Sunday's adventure was back to the Bikram yoga box. For those of you who aren't familiar, Bikram is a style of yoga that takes you through 26 poses over 90minutes in a room heated to 105 degrees and 40% humidity. You sweat like crazy, I'm mean dripping, like a faucet, every inch is is hard, super hard. Hard, like 2 CF WOD's back to back...I wanted to pass out today even though i was totally hydrated. It has been about 5 months since I've practiced and every muscle told me so. Before Crossfit I went about once a week or at least 3 times a month. Clearly I need to stretch more, with Bikram or otherwise. The bonus was that it toally opened up my super sore hamstring and my back felt super strong. My arms and abs were super sore from Friday's overhead squats so I had some issues holding some of the longer poses. But, that's ok, it I know worked really hard today and my muscles will thank me. The best is after a bikram session. You feel like a wet noodle!

Friday, August 21, 2009

What a difference...

three weeks makes!

Overhead Squats
Top Load: 70#(PR)

We last did this workout a mere 3 weeks ago and it was my first time OHS'in. I said " would love to shoot for 80 or 90 next time. I know I can squat that much, it is just a question of whether I can hold that much!". I wish I had read this before I hit the box this a.m. My sets looked like this.
35, 45, 55, 60, 70

I really need to stop being such a pansy and put some weight on the bar. It was great to get a PR this morning...the squats felt great and I was getting the butt all the way down where it needed to be. LOW. I COULD have done more and I didn't. I don't know why. Maybe because Team 0600 was rollin in, maybe because my wrist hurt, maybe because there were four of us this a.m.?? On the DL's on Tuesday I was holding my core/breath so hard I got all lightheaded...I did with 65lb set today...which is probably about right. 5 reps is a long time to be holding your breath...(not the whole time, don't worry) I didn't get woosy on 70lbs which means I wasn't holding as tightly, which likely means I could've done more. Shooting for 85-90 on the next go around. These felt STRONG. A great week in the box!!! Oh, and a big thanks to Melissa for some great coaching this morning while Jerry was away!

Now, can I do a 9mile hill run tomorrow a.m.???? Have I managed to survive week one of the ice cream challenge? Veggie challenge? Stay tuned!

Thursday, August 20, 2009

Running in the heat...

is not fun. I forgot how miserable this is....
I did4.5 miles with the Potomac River Running Women's time was great considering the heat and the fact I had to stop and walk a few times....I needed this run badly!!

I hated to walk, but I had stopped sweating, had a splitting headache, and felt like I was going to vomit...ew. But, as the they say, what doesn't kill you only makes you stronger....

Oh, and I ran without the stupid orthodics in my shoes. No hip or knee pain! Jess at PRR, is a shoe and running guru and she looked at my stride and everything and said it was totally normal and to ditch all the stability shoes, orthodics, etc....Thank you Crossfit!!! I got my muscles all strong again and now I don't need artifical assistance to keep my straight. I cherish these little things...

Off to CF in the a.m., running with my buddy Stuart on Saturday a.m., and Bikram Yoga with Nikki on Sunday! Fun times ahead!

Wednesday, August 19, 2009

Chelsea wha...t?

Every minute on the minute complete, for 30 minutes
5 pull-ups
10 push-ups
15 squats
Total: 9 rounds on the minute, plus 8 more

Gotta love a "Girl" workout mid-week. I've never done "Cindy", but I hear Cindy and Chelsea are sisters...I don't look forward to meeting Cindy after today's workout. I had absolutely no hope of actually doing this as RX'd so I subbed. I did 3pullups, 6pushups, 9 squats. I hung i there for 9 rounds on the minute...then I took a minute rest and started back in. I managed to eek out 8 more rounds. I was able to do a majority of the pushups off of my knees, which tells me some of my extra work is paying off. And, 6 is just a nice managable number. :)

My pulls were miserable and after round 11, I went to the floss band. I've just totally lost my ability to kip the second and third reps so keturah worked with me a bit on that today. I hope to get it back by the end of next week. The strength is there....

Tomorrow is a rest day from crossfit, but will hit it in the evening with the girls at Potomac River Running for what is bound to be a hot, sweaty, brutal 5 mile run.

Tuesday, August 18, 2009

Finally! A new PR

After a lousy Monday workout when I actually contemplated taking the rest of the week off, today was just the day in the box I needed. I went in shooting for a 200lb PR on the dead lift, 10lb heavier than my 1 rep pull on July 7th, just six weeks ago. Oh, and this is like my 4th real deadlift workout ever!!! The weight felt good this morning and the more I warmed up the stronger I felt. I did 190 easily, and pulled 200 next. 200 wasn't too pretty, but Jerry said it was good enough to go up some more. I just had to keep the bar closer to my shins on the bottom half of the lift.

The attempt at 210 was fun. the 6am crew was rolling in and after a little chit chat and cheering on Sean, I just went to the bar and pulled. It felt great and my form held! I definitely could have done 220, but my back is still a bit sore from the 'strength-con' last Tuesday. Check my facebook page for the video!

Worked the pullup kip with Keturah afterwards...I think my problems might have something to do with should flexibility, sigh. All I ask for is 5 pullups in a row--goal for that is Thanksgiving. My new DL goal is 250# by Christmas.

Sunday, August 16, 2009

Biking & Thoughts on Salt, Sugar, and Fat

Had a great 20+ mile bike ride this morning with Tamara. It has been awhile since I've been on the bike for a long ride. She is about 4 months pregnant so our days of biking are dwindling. I met her at Haines Point for a lap workout. Nice and flat. She can't get her heart rate too high so for me it was a slow strength building ride. Then she made me do a sprint drill before we finished. She would ride super slow, I would sprint and try to lap her. I tried, but my hip cramped up after the first lap and the sprinting was done. Time to take the bike back to the shop and get it refitted...I shouldn't be in pain on a bike!

Thoughts on Food:
So I've been doing a lot of reading this weekend on Mark Sisson's The Primal Blueprint. Mark and Katie have been talking, blogging, etc about it as an alternative to the Zone. Zoning is hard for me...I always feel hungry and I eat the same meals over and over. I'm also well into the book, The End of Overeating, by Dr. Kessler, Elise's dad. I've also been reading the blog Byers Get Diesel and her 30 day Primal challenge. This reading has left me feeling like I shouldn't eat anything, which makes me want to eat crap even more so. I've ditched the grains, but still use flour tortillas (just one!) as a means of moving meat to the mouth and an occasional half of a hamburger bun. My cravings and infatuation with french fries and chips is even dwindling. Despite how hard I've worked to eliminate the processed carbs, "The End of Overeating" made me realize I am addicted to fat, sugar, and salt. How? Because as much as I've eliminated stuff, I love ice cream and eat it almost daily. I binge on boxes of crackers with cheese...yes entire boxes. Not often, but often enough. I crave salty, really bad for you chips every now and again. And its mostly because I'm just so hungry I resort to the worst kinds of foods. But some days, I really do just CRAVE all that is bad for you, then I binge. So why binge? Its usually because I'm starving, bored, depressed, or even lonely (I rarely binged on anything when Chip was home--he would call me out!) But as soon as he left, I went back to my old ways. I feel like crap both mentally and physically when I do this...mentally because I do it knowingly and willingly and then physically because my stomach hates me afterwards. And these days the effects linger longer than I expect them to, but the habits are slowing being broken.

As least after reading The End of Overeating, I know its not totally my fault. Just like some other psychology I've had to use on to get over other things, this too will be all about LEARNED BEHAVIORS. We have been conditioned, have learned, that all of these foods are ok to eat. Andd to eat when you're sad, bored, lonely, or celebrating, is a learned behavior. The links between emotions and food for me (and many people I know) are incredibly strong. And all you can do is unlearn it.... Unfortunately this doesn't happen overnight, conditioning your mind is like conditioning your body. I didn't get a pullup overnight, nor will I kick the ice cream habit in a week. So I guess when we say things, like "they must put crack in this (name your favorite cheat food)" I guess they really do. Why can't vegetables have crack in them? The more I try to eliminate from my diet, the more I realize what a picky eater I am. I don't like vegetables much and the more I have to eat them, the less I like them. I love fruit, but I know I cannot sustain myself on fruit and meat alone.

So what is a girl to do? I guess to start, I went grocery shopping and bought more vegetables than I ever have in my whole life. My challenge to myself is to eat them all before they spoil---I all to often buy healthy food and then let it sit and spoil---it is so wasteful! And tomorrow I am starting a 30 day no ice cream challenge. No ice cream until September 17th. If I cheat, I will promise to post it here. I will also post the results of the veggie challenge. Onions, though, last those count?

Friday, August 14, 2009

Get down there!

Max Load: 150
Looked something like this:
55, 75, 95, 105, 125, 140, 155 (failed on reps 2/3--oops! we miscounted) 150

Back to the back squats for another 3x morning. To refresh, my previous 1x max 145, 5x was 125, so today's effort was a PR! I didn't think my effort was that strong, especially given that I apparently didn't get quite beyond 90 degrees on the last 2 reps at 150. And due to our difficulties adding up the weight at o'dark hundred, I attempted 155 accidentally. OOPS! That was heavy. I did one rep, so I guess that is my new one rep max! I nearly killed myself on the second and third reps. It certainly didn't help that my back was still super sore from the DL's on Tuesday. If I was fresh, I think I could have done the 155. Missy was super impressive as usual and topped out at 160! I keep trying to keep up with her, but she's definitely got a stronger core than I!

I should have stuck around and done a mile run, or some pullups or something, but heck its Friday...there is always next week.

Looking forward to biking on Sunday with Tamara! Yea blue bikes! :)

Thursday, August 13, 2009

On the upswing...

5 rounds
9 toes to bar
12 push press
15 pushups
300m run

I was so not ready for this when I woke up, but I knew I needed to move. Sometimes the cure for soreness is a good workout! I was leery about the toes to bar move...I've attempted this before without much success...but today the toes were closer to the bar on every rep, and definitely over that 90 degree mark!

I did the push press at 55lbs instead of 65. I had one fleeting thought of the soreness after Fran on Friday and decided I wanted to feel my arms later today. I did rounds 1, 4 and 5 unbroken (no drops). Jerry gave me some pointers on my form--I'm too far forward on my toes--so I will work this next time!

Mr. Pushup and I had words and made a bit of forward progress in our relationship. I did the first 2 rounds on my toes, then did the rest on my knees. This I just need to keep working.

I did not even attempt to this workout for time, but I ended up finishing right with the pack this morning. Clearly trying for time wasn't going to make a difference....Heck, even Sean didn't finish his usual 10 minutes before me. To his credit though, his l-sit pullups were picture perfect on Tuesday!

Tomorrow is Kaitlyn and Thomas's last day at CF for the summer. Looking forward to forcing them into some sibling competition! :)

Wednesday, August 12, 2009



I could barely roll over this morning to turn off the alarm--I knew then I wasn't going to make it to the workout even though I badly wanted to make it to the rowing instruction. :(

21 deadlifts at #165 did a number on my back...I resorted to massived amounts of advil today...
I learned my lesson and my limits. Hopefully I can make it tomorrow morning.

I have to admit to some serious bing eating today---I'm FREAKING HUNGRY!!!! GRRRR....STILL HUNGRY!

Tuesday, August 11, 2009

Messy Metcon...Girly Giggles

WOD - Messy Metcon


3 Deadlifts (165-lbs.)
5 Weighted Ring Dips
7 "knees to chest negatives"

Time: 20:00

Today's workout was sloppy, not much else to say there. I was about 10lbs too heavy on the deadlifts and they were near impossible by round 3 (1x max is 195, 3x max is 185). I almost didn't finish round 7 because I wanted to just give up--hence the time...lots of pacing around. My form in "guiding" the bar to the floor was apparently horrible and this is the lift I thought I had pretty good form on! My pullup attempts weren't horrible but not great either. I definitely felt the burn regardless.

My only strength today was in the ring dips. I did all 7 rounds unbroken with the red band. Time to move to floss and just do it!

I'm really feeling defeated with my performances--July was a rough month with few big gains like June...maybe it is about time for a "rest" week

Ok, MEN can stop reading here--topic is dress sizes....
Girly Giggles
Let me preface this by saying
that back in March I was nearly busting out of my size 10 pants and none of my size 8/10 dresses or skirts fit and the scale was quickly approaching 165. All of this led me to crossfit.

I know I have whined about loosing very little weight in 5 months of CF, but I have clearly lost inches. Today I had a major squealing in the dressing room jumping up and down kind of moment. Only thing was I was alone and had no one to celebrate with, so I didn't. I started a new job on Monday and they gave me a raise I wasn't expecting, so of course I wanted to buy a cute new outfit. Off to Ann Taylor Loft after work and I tried on a ton of stuff, most of which didn't fit right. But, a cute teal sleeveless wrap dress caught my eye. Not my typical style, but cute. This summer I've been a size 8 in their dresses (yea CF!), but none were on the rack--a 6 or a 12. Hmmm...try the 6? Yea right...but I tried it anyways. IT FIT! I have NEVER been a size 6...ever, never ever. I swear I went from wearing husky boy jeans as a kid to a juniors 9-11 and have floated between 10-14 for about the last 8 years. I also tried on a cute pair of pants in a 6 even though I know I am probably never going to be a size 6 in pants (helloooo CF/soccer bootie, quads, and hammies), but they buttoned! I will take that. Yes, AT loft clothes often run big I know, but seeing that little "6" on the tag made me want to hit the box that much harder the rest of the week.

So I didn't buy the dress. Lack of confidence and feeling like a big girl in a little dress made me leave it hanging there. And, really, do I look like a girl who wears dresses?? nope. But, I walked out of that store with a goofy grin on my face, giggling. Me....Erin....just put on a size 6 dress that fit perfectly!!!!! holy crap. I kinda want to go buy it now just to have hanging in my closet as motivation.

Monday, August 10, 2009


Split Jerks
Top Load: 75

Today's workout was a new move for me. Jerks have been hard as have most overhead lifts, but worked this pretty good today. As I warmed up, I was using my right leg as my lead leg, but my knee was not feeling very strong with the thought of putting weights on this--so I switched. This made for more "thinking" in the lifts that I should have been doing. But, better safe than blowing out my knee again.

My sets looked like this:

All of my overhead muscles were screaming at me for doing Fran on Friday, but I worked through the soreness. I think I could have easily done 85 if not for being so sore. Oh well, I had a lot of fun working the new move.

Ready for a metcon madness session in the am!

First Friday-Round 6

First Friday-Round 6

65# Thrusters
Time: 11:41

Today marked my sixth first friday and the finish of 5 full months at CFOT. I'd been thinking about Fran for awhile since I was just getting comfy throwing weight over my head. But, as Friday neared, I was tired, not sleeping, and still at with the pullup bar. I did it anyways--but mostly because it was short.

The round of 21 got off well and I broke it into 10-6-5...then faced the dreaded bar. The kip is strong when I want it to be but I still cannot get the swing into the next is so frustrating. Round 2 was brutal, I couldn't keep my core tight and even dumped a few because of that and I went so deep I couldn't get out of the squat! 2 round of pullups went ok--3-3-3-2 and a bunch of singles. Nine dreaded thrusters...I did sets of three. pullups went 3-2-2-1-1. I was sad I couldn't hold out for more.

A mediocre workout. I pushed it hard, but the mental blockage and lack of confidence and repititious kip kills me in these workouts. I know I am strong enough to do solid sub-10 min, probably even 9, but it is all about the pullups. Maybe I'll finish challenge myself in December to a rematch.

Wednesday, August 5, 2009

kicked in the butt

5 rounds
275m run
9 ring dips
12 push ups
15 wall balls
Time: 20:11

Today was just embarrassing. I am still stuck on the red band for ring dips--after moving to the floss some weeks ago--i'm now regressing. Push ups were on my knees...flat out despicable performance there. My bi's and tri's were just on fire and I kept trying to dig deeper and hold the core tighter, but nothing helped.
Wall balls were also sad...Jerry actually put the 10ft. marker up there and boy is it higher than I thought. I wasn't far off, but that extra 5-6 inches makes a big difference.
I just made sure I got every rep up there. I'm not sure why I was so sore today, maybe it was monday coming back to haunt me on wednesday.
Extra was 75 abmats...

ok, i just ranted, then deleted a whole paragraph on eating. To summarize---Can't I just eat the damn cheeseburger and fries and feel better? i hate veggies, fish, and am sick of chicken and eggs and cooking for one, and not loosing weight. will someone just cook for me?

Tuesday, August 4, 2009

Another day at the box

Back squats

5x, 5x, 5x, 5x

Top load:125 (5); 135 (2)

Note: 1 rep max is 145

Nothing spectacular in the box today. I'm still trying to figure out how to get to that top load faster so I'm not so tired at the end, but still get a good warm up. I guess that takes practice. I nearly killed myself on my first attempt at 135. I'm trying so hard not to think, I didn't and started the squat WITHOUT a big breath and NO core tension. According to Christine, it looked nasty. I don't recommend trying that one at home without spotters....
My back didn't like it either, but luckily no injuries.
Here are my faces from this a.m. Pretty damn funny.

Monday, August 3, 2009

Team Competition

WOD: Team Competition
As many reps as possible for 5 minutes, 1 minute rest
push press, power snatch, box jumps, row, pullups

I was struggling this morning trying to wake up from a solid dose of benedryl the night before and was throughly confused as to what we were doing, but it was another morning of just MOVE, DON'T THINK.

That's what I did. I did a little bit of everything, but the push press, snatch, and row felt particularly strong. Box jumps were rough with tight quads from yesterday's hill runs. In round 3, I took up the weight vest for the team. Out of the five rounds I figured at least one woman had to represent. And hell, if my husband (and most of our deployed soldiers) can spend good chunks of his days with 35lbs or more on his back in 100+ degree heat, I can handle and extra 10 for 5 freakin' minutes. The box jumps were fairly hard with the vest, but I did about 20, plus a lot of push presses since the weight didn't seem to be a factor there.

I thought about avoiding pullups--mr. pullup bar and I are not friends--but Christine convinced me otherwise. I was quite proud of my solid 15 reps this morning. They were all strong and over the bar! :) But, that doesn't discount the fact I NEED SERIOUS HELP getting to the next stage on the kip. my kip up is fine, but the kip to link the reps is completely non-existent.

Looking forward to the rest of the week and first Friday. Should I do my first RX'd Fran? A repeat of something I've already done? Or Badger...since it is the only workout I DNF'd....

Eating and Diet Notes:
This week I am down to 157.5lbs. That is about 5-6lbs less than when I started six months ago. I just wish I had something more tangible to see my progress aside from numbers on a white board...
I know what I need to try to do now to get the rest off---less sugar, less dairy, and cut out ice cream cheats...

I feel like dropping bread, pasta, rice, cereal,, oatmeal, pizza, and sandwiches from my diet is pretty dramatic...but I'm not yet mentally ready to give up EVERYTHING that I like. After you cut out sugar and ice cream I'm not sure what there is left to actually enjoy. And isn't eating supposed to be enjoyable?

Sunday, August 2, 2009

Does Crossfit Kill your running?

5.4 miles (hilly)
Time: 51ish minutes

So before starting Crossfit I was logging a consistent 15-25 miles of running per week. I had a great group of girls to run with and we pushed each other pretty hard. Over the last year I had set PR's in the 10miler, 5miler, 5k, and mile. I've done road runs, trail runs, sprints, etc....

Since joining CF, my running buddies have ditched me for marathon training, I joined another running group, but only made it a few times because of work so far. (this should change with new job). But, my running since joining has gotten slower, and slower, and slower...

Today's run, while from the get go challenging, was painfully slow. 5.4 miles in 51 minutes is embarassing--especially for a girl who rana race in may and clocked 6.5 miles in that same time on hilly course. My time for the race in Raleigh on July 4th, wasn't horrible, but it was only 4 can mentally and physically muscle through that--more than 4 or 5 (and doing alone) is hard.

My legs feel different than they did 5 months ago, as they should. I'm not sure if need orthodics anymore. I think they might be doing more harm than good to my stride. I need new shoes AGAIN, i think. Running alone with music after a year of having friends push you forces you to dig deeper into your soul for some serious motivation. Self-motivation to SERIOUSLY work had has never been my forte. I can self-motivate to get to the gym, get up to run, but once I start the work, it is a whole different story. Half way up the steep hill, i wonder, why the hell am I doing this on the most humid Sunday morning of the year? I could be lounging in my pj's drinking coffee and reading the paper...I couldn't come up with a good reason except: 1-do not embarrass one's self at the north face challenge, 2-I'm crazy.

So, the NF challenge is coming up in mere weeks. I think i'm going to have to scale down from a half marathon to the 10k, and work on my time for the Army 10 in October. If anyone wants to join me for some training runs, let me know.

Running is back on the calendar....