Monday, January 31, 2011

Yay deadlifts!

Before my back started acting up, this would have been a dream workout for me. But since I'm trying to be careful, I scaled down. Still, I loved the workout and look forward to doing it again when I can go heavy again.

For time:

21 Deadlifts (Men 225 lbs, Women 155 lbs)
400 Meter Run
18 Deadlifts (Men 225 lbs, Women 155 lbs)
400 Meter Run
15 Deadlifts (Men 225 lbs, Women 155 lbs)
400 Meter Run
12 Deadlifts (Men 225 lbs, Women 155 lbs)
400 Meter Run

My time: 15:09 unbroken w/105 lbs

Went light on the deadlifts, concentrated on form. This is a light weight for me, but enough weight that I got a good workout. I would have loved to do this one at Rx weight, but I'm being smart about it and trying to build back up to heavier loads as my back allows.

The warm-up was fun this morning. Tabata double-unders, which really just made me laugh. I got a total of 27...for the whole thing. Ha ha. Then we did forward rolls - the floor is too hard for me! And we did hand-stands with spotters.

With the storm system coming in, I'll probably be working out at home the next few days. I need to check my son's old room for dumbbells - he "borrowed" mine a long time ago and I wonder if he left them. I could get in a few good dumbbell workouts at home. If not, I have a pullup bar, a wallball, and of course, there's always body weight exercises.

Friday, January 28, 2011


I took the afternoon off work to take advantage of some unseasonably warm weather. I got out and ran on the Aquarium trail this afternoon. Did 2.6 miles in just under 30 minutes. Very slow, but felt incredibly good to be out running in the warm sunshine. Surprisingly few people out on the trail today, but it is a work day, so I guess that's why.

“J. Kirk”

Birthday WOD for Jennifer Kirk. Happy 30, girlie!

As many rounds as possible in 10 minutes:
1 Burpee
2 Ground to overhead (Men 155 lbs, Women 105 lbs)
8 Back squats (Men 155 lbs, Women 105 lbs)
8 Lateral jumps over barbell
1 Burpee

My rounds: 6 + 1 back squat, 65 lbs

I scaled to 65 because I didn't want to injure my neck bringing the bar down from overhead to my back. Guess I could've used a rack...hmm.

Oh well, this was a FUN workout and nice way to end a tough week.

Strength today was squat snatch:
1 rep every 2 min for 20 min
my loads: 40-45-50-55-60-65-70-75-75-75


Thursday, January 27, 2011

Good Morning!

3 Rounds for time of:

30 Kettlebell swings (Men 55 lbs, Women 35 lbs)
25 Wall ball shots (Men 20 lbs, Women 14 lbs)
20 Pull-ups

My time: 22:40 Rx

I am constantly amazed by the guys in the 5 am class being so fast. Granted they are much younger and way more fit than I am...but it took me twice as long as the fastest guy. They are just amazing athletes. The toughest part for me was the wallball, though it should be the easiest out of this WOD. With the kettlebells I am able to just mentally block out the pain and keep going. I need to develop that with the wallball shots and maybe I could speed up some. My pullups felt great and I had a few decent sets. Need to work on my grip and re-gripping during sets.

I pushed myself really hard today; I feel like I'm giving my best effort. This workout reminded me again why I love CrossFit. When I feel like I'm going to puke or die or pass out, and I just keep pushing and finish strong I feel so great for the rest of the day.

The warm-up today included an 800m run. Ok, the temp was like 22°! I swear I could feel my skin freezing about the half way mark. I had snot running out my nose and freezing on my face. I know - gross!!! Fortunately there was no wind. And it honestly felt good to run - it's been a long time since we did any running. I'm hoping to get out the next few days and do some running after work while the weather is nice. Saturday afternoon brings another cold front, and I'm strictly a fair-weather runner when it's optional.

Wednesday, January 26, 2011


With a 10 minute time limit:

1000 Meter row

As many rounds as possible with the remaining time:

3 Handstand push-ups
6 Ring dips

My row time: 4:46.2
My rounds: 5 + 1 hspu (modified hspu, bar dips)

The warm ups this week have included a few new things that we haven't done before. Breck went to a gymnastics certification this past weekend and we're learning some of the stuff he learned. I like it when he switches things up a bit.

Strength today was shoulder press, push press, push jerk 3-3-3
my loads:

sp: 55-60-65
pp: 70-75-80
pj: 85-85-85

Tuesday, January 25, 2011


Today's workout included deadlifts, and I was hopeful that my back was ready for them. It's been feeling great, and after yesterday's heavy back squats I had no trouble at all. I decided during the warm-up to go light and use 135#. It felt good during the warm-up so I went with it.

3 rounds for time of:
10 Deadlifts (Men 275 lbs, Women 185 lbs)
50 Double-unders

My time: 12:13, modified

Started the workout with 135 lbs, and deadlifts felt solid. I went pretty slow, paying attention to form. On the last deadlift when I released the bar I could feel that all too familiar pain in my low back. Then I tried jumping rope and it was excruciating!! I stretched a little, and finally got it to loosen up enough to do that round of double unders.

Went back to the deadlifts for the second round, still having some slight low back pain and decided to drop to 85 lbs for the remainder of the WOD. Here's where my ego just got completely crushed. I should be able to do 185# deadlifts with no trouble whatsoever, and here I am modifying to 85. head was just filled with negative thoughts - old, slow, weak...blah blah. I had to just shut it out and focus on what I could do, and get through the workout as best I could.

I know I need to just reconcile this issue in my mind/body/ego and move on. I don't need to risk injury just to satisfy an emotional response to what is just a temporary physical limitation. I need to stop telling myself I'm weak if I don't go heavy. I need to really go easy on deadlifts and be okay with that!

Monday, January 24, 2011


Today, Breck switched things up a bit. He set "prescribed" for this workout to a higher standard, so that we all are paying closer attention to our form, which in the end only makes us better.

100 Pull ups: strict form, dead hang
100 Push ups: strict form, chest to deck, no stomach sagging, full lockout at top
100 Sit ups: military (fingers interlaced), abmat, butterfly
100 Squats: Overhead Squat with 45 lb bar for men, 35 lb bar for women

Time limit: 30 minutes

I set a time limit of 7:30 for my pullups. I managed 60 in that amount of time, 3 strict dead hang, and 57 kipping, all good form, chin over bar.

Push ups, I did all 100 with strict form. Push ups are a huge weakness for me, but I'm getting there. This segment took me 9:27

Sit-ups were brutal! The combination of butterfly/military/abmat had my abs in a huge knot by about 40. I did all 100 as prescribed. This segment took me 7:59

And that left me with 5:04 to complete 100 OHS with the bar. I managed 66 at the 30 min cutoff.

I made a really great effort on this workout. I've done the entire workout in less than 30 minutes before, but I'm sure my push up form sucked, and I wasn't using a 35 lb bar. So, a good workout this morning that I can be proud of!

Strength today was Back Squats
Rep scheme: 5-3-2 5-5-5
my loads: 85-105-140 155-155-155

I should add here that it felt *amazing* to be doing some heavy back squats today. I've not done anything heavy in a few weeks after my injury from heavy deadlifts. These sets of 5 were tough, and my body tells me exactly when I don't have my core tight...there's no room for mistakes on these, or I will feel low back pain.

Sunday, January 23, 2011

A food post...

This weekend as I was preparing my menu and my food for the week, I wanted something different for breakfast. Biscuits sounded delicious, but traditional biscuits are not "Primal". Bummer. Well, since I have had great luck with her recipes before, I decided to try the biscuit recipe from Elana's Pantry.

I cut mine square instead of round, so I could make little ham/egg biscuits for breakfast with them during the week. The recipe made 9 squares.

Here they are baking:

And here's the finished product:

They are not exactly "grandma's buttermilk biscuits" but they are very delicious, light and airy, and have the taste and feel of "bread". They have a high fat content, and come out to about 320 calories each, 12g of protein, 6g carbs, making a filling, high protein breakfast, when adding an egg and a piece of ham.

Friday, January 21, 2011

Bad Weather...Good Stuff

As usually happens in January, we had a small snow/ice storm and since I live at the top of a really big hill, I"m stuck at home until it either thaws out, or the city sends a plow to clear the hill.

Yesterday, I was lazy and didn't exercise at all. I cooked carnitas, and white queso which made the house smell wonderful and was a great primal winter meal.

Today, I got up and did this WOD:

20 push ups, 1 sit up
19 push ups, 2 sit ups....
and on down the ladder to
1 push up, 20 sit ups

My time: 27:25

This morning I wanted pancakes. I have tried coconut flour waffles/pancakes and they were a big disappointment, so I decided to try a recipe for almond flour silver dollar pancakes from Elana's Pantry ( I did change one thing: I use raw honey rather than agave nectar because it has a lower glycemic index than agave nectar.

They turned out great! They had a light texture, very similar to regular pancakes. Served with a little maple syrup and bacon, they were a great breakfast, and there were no leftovers!

Wednesday, January 19, 2011


I woke up this morning, so sore from pull ups and box jumps, I was a contemplating mid-week rest day. I rolled over and grabbed my phone to see what the WOD would be, all the time thinking, "the only thing that will drag me out of this bed is Grace". And almost magically, the posted WOD today was Grace! I gleefully got out of bed (slow, because I'm sore) and dug through my stash of workout gear to find my "Grace is my Homegirl" tank top, just for the occasion!

30 Reps for time of:
Clean & jerk (Men 135 lbs, Women 85 lbs)

My time: 5:32, Rx

This is not a PR for me. I'm 58 seconds off my pr here. But, I love this workout with a passion, no matter if I PR or not. I would do Grace once a month if it was posted. I love it that much. Just something about the clean and jerk that I really enjoy. The precision of it? The feeling of power I get when I lock out at the top? I don't know, but I really do enjoy it over any other lift.

So, anyway, today I did pretty well at pushing myself through the entire workout, except after rep 17, I caught myself resting and then I realized...I only have 13 reps to go, why am I resting?!? Costly mistake, but again, totally happy to have started my day with Grace. *smiles*

Strength today was shoulder press, push press, push jerk
rep scheme: 3-3-3
my loads
sp: 55-65-70
pp: 75-80-85
pj: 85-90-95

Tuesday, January 18, 2011

Cold & Windy

Thankfully this morning the temp was above freezing, since the WOD included running. The north wind was ridiculous though! I'm guessing about 15mph winds, straight from the north, which is the direction we take off for our run. On the return portion, you couldn't feel it at all.

4 Rounds for time of

400 Meter run
15 Dumbbell thrusters (Men 1/2 bodyweight, Women 1/3 bodyweight)

Post time and dumbbell load to responses.

My time: 19:22, Rx using 25 lb dumbbells

My time today was 2:20 slower than when we did this in July. This just hilights the fact that I have not been running at all. I need to commit to running after work when the weather permits. I am not even going to fool myself into thinking I'll get out and run when it's really cold and windy. I'm just not doing that. But when the weather is decent (+50° and no precip, little wind) I should get out after work and do a mile or two here and there. It helped me last spring, and I know it would benefit me in the workouts. I just need to make myself do it. And I need to sign myself up for a 5K so I'll have a goal.

This past month of CF really has hilighted some weaknesses, mainly my back issues, and of course, my lack of speed. It would be easy to just say "I'm too old for this", but I know better than that. I wouldn't be happy if I just gave up. I need to focus on some positive things to keep myself encouraged. Every day is an opportunity to do better, and I just need to keep pushing.

Monday, January 17, 2011

She's baaaack....

I am so glad I took three rest days. By Saturday evening my back was feeling awesome, and I was so excited to get back to CrossFit today. Imagine my horror when I saw the posted WOD. 105 pull-ups and I haven't done even one the past couple of weeks. My callouses are pretty much gone and I knew I was going to blister. So I taped my fingers where I normally blister. And guess what? I blistered in other places. Ha! Fortunately, now that I've had a chance to shower and look them over, I only have two really bad spots. Not too shabby. And it sure felt awesome to get through the workout as prescribed. 7 Rounds for time of:

15 Pull-ups
15 Box jumps (Men 24″ box, Women 20″ box)
Post time to responses.

My time: 25:51 Rx

Oh, and I need to point out (more for my own reference) that on about 95% of the box jumps I jumped both up and down. Normally I jump up and step down. I'm really trying to get better about this!!

Strength today was Snatch Balance
Rep scheme: 3-3-3-3-3
My loads: 40-45-50-60-70 (did 5 reps at 40...all others 3 reps)

Friday, January 14, 2011

Extra Rest Day!

Decided to take a rest day today. My back gave me some trouble yesterday after the workout, even though I went pretty light. So, I figure three rest days in a row might be just what I need. I'm stubborn in admitting that I need to take extra rest sometimes, but it's been a stressful week all the way around and I didn't have any trouble sleeping in today.

I'll be back at it bright and early Monday morning!!

Thursday, January 13, 2011

Insert Catchy Title Here

We did this one a year ago and I did everything as prescribed in just over 16 minutes. Had to modify today because my back is still not 100% and I don't want to make it worse. That's one of the things I continue to love about CrossFit. I can still get a great workout, even if I have to modify. :)

3 Rounds for time of:

20 Kettlebell swings (Men 70 lbs, Women 45 lbs)
15 Box jumps (Men 24″ box, Women 20″ box)
10 Push jerks (Men 155 lbs, Women 95 lbs)
5 Push ups

My time: 10:05

modified as follows for my back:
35lb kettlebell

stepped box jumps instead of jumping
65 lb push jerk

I am SO ready for my back to be healed up again so I can do prescribed weights, etc. It is feeling somewhat better, but I think it's just going to take some time, so I will have to continue modifying everything until then.

Today's strength component was squat snatch
rep scheme: 1 every 2 minutes for 20 minutes
my loads: 45-55-55-55-65-65-70-70-75-75

All of the lifts felt really solid and since I kept my core really tight, no back pain. A little bit of pain when putting the bar down, but minimal.

Wednesday, January 12, 2011

More modifying...

3 rounds for time of:

6 Muscle-ups
30 Wallball shots (Men 20 lb ball, Women 14 lb ball)
12 Handstand push-ups
15 Power cleans (Men 135 lbs, Women 85 lbs)

My time: 25:05, modified as follows:

Subbed 12 bar dips for muscle ups (normal sub is pull-ups & dips, but my back isn't allowing for pull-ups just yet)
Subbed 12 regular push ups for HSPU

Used 65 lbs for the power cleans

I was discussing with Breck this morning that after my back heals up, I will not be going super heavy on deadlifts anymore. The recovery time from an injury is just too long, and takes too much away from the rest of my workouts, and althought I dearly love deadlifts, it's just not worth it to be injured.

I know part of it is an age thing, and it is humbling to me to admit my limitations. The sky is not the limit anymore, at least on deadlifts.

Now, this is not to say I'm just giving up. I'll still go heavy and do Rx weights in the workouts, but trying anything huge on a 3 rep max will just not be a goal for me anymore. I don't need the injury, I don't need the down time, and I don't need weeks on end of modifying workouts because my ego tells me to go heavy. "Train Smart"!

Tuesday, January 11, 2011

As many rounds as possible in 20 minutes of:

30 Sit-ups
20 Overhead walking lunge steps (Men 45 lb bumper plate, Women 35 lb bumper plate)
10 Burpees

My total: 4 rounds + 13 OH walking lunges, Rx

This wasn't too hard on my back, though I notice I have to really focus on keeping my core tight. This whole back pain issue may be a blessing in disguise because it is making me extremely aware of when I do or do not have my abs tight. I really felt it on the burpees.

Strength today was: shoulder press, push press, push jerk
rep scheme 3-3-3
my loads:
sp - 45-50-55
pp - 60-65-70
pj - 70-70-70

Obviously I went light on all of those lifts and concentrated on strict form, keeping my core tight and not straining my back any further. All the lifts felt solid and no pain, except a tiny bit when re-racking the bar. That was just because I relaxed my abs too soon, I'm sure.

So, I'm still eating according to the Primal Blueprint, and it's nice that I seem to have made it through the holiday season with minimal damage to my weight/inches. I actually haven't been on the scale, but I have measured. I have gained a half inch in my hips, but everything else is spot on with my pre-holiday measurements. I think it is natural to put on a little extra in the winter time, just biologically, but it's sure nice not to have a ton of weight to take off before spring! And part of that half inch gain could be muscle, right??

I recently started making my own mayonnaise. Seems like all the primal eating websites I go to have recipes for it, so I decided to try it. It's unbelievably simple, it tastes so good, and it makes me feel great knowing I'm not eating a bunch of additives and bad oils. Plus, it tastes amazing in a chicken salad! (Ok...I'll admit, it tastes yummy all by itself!)

Monday, January 10, 2011

“The Law Man”

5 Rounds for time of:

15 Push ups
15 Sumo Deadlift High Pulls (Men 95 lbs, Women 65 lbs)
15 Pull-ups
15 Push jerk (Men 95 lbs, Women 65 lbs)

My time: 29:27, Rx weight, but only did one round of pull-ups

So, the low back pain from heavy deadlifts last week continues to plague me today. I iced and heated my back over the weekend, and felt a bit better this morning, but it's just not 100% yet. I'm incredibly frustrated about it. I was able to do the SDHP and the push jerks today, but had to be very conscious of making sure my core was tight in order for it to not hurt. When I got on the pull up bar, I was fine on the "up" part, but at the bottom of the swing on my kip, it was excruciating. I got through 15 pull ups on the first round and decided to forego them for the rest of the workout. I hate modifying. I hate feeling like I can't keep up. *sigh* It'll pass, I'm sure, but I think I am going to stop going so heavy on deadlifts from now on. I'd rather go light on those and be able to do workouts as prescribed than to be modifying everything because of one day of lifting. Live & learn. ;)

Strength component today was Front Squats. I went really light:
rep scheme: 3-3-3-3-3
my loads: 55-65-75-85-90

Friday, January 7, 2011


3 Rounds for time of:

800 Meter run
30 Sit-ups
20 Pull-ups
10 Ring dips

Post time to responses.

Well, once again, my back is a mess. It felt pretty good after rowing that 5k yesterday. I did some stretching and kept a heatint pad on it. I know I should be icing it...and I will do that today and alternate heat/ice this evening. I should be good as new in a few days, but it is frustrating to me to be modifying workouts. However, I'm trying to be smart and safe and not make things worse. I know that when I do a pull-up and the pain in my low back gets worse, it's not wise to do more pull ups. So, today I modified the WOD as follows:

3 rounds for time of:

Row 1000m
30 abmat situps (unanchored)
25 bar dips

My time: 26:34

Each round when I transitioned from the rower to the abmat the pain was ridiculous, but after I would lay on the abmat for about 30 seconds and relax, then I could tighten my core and just go for it on the sit ups with no pain. Anyway, I got a decent enought workout today. Hope next week to be back to normal.

Strength today was bench press. I'm relatively unskilled at bench press, so I look forward to the opportunity to get better at them. Kept it light today:

5 ea @ 55-60-65-70-75

Thursday, January 6, 2011


Assigned WOD was :

5 Rounds for time of:
15 Sumo Deadlift High Pulls (Men 95 lbs, Women 65 lbs)
15 Thrusters (Men 95 lbs, Women 65 lbs)
Post time to responses.


I'm having really bad low back pain after yesterday's heavy deadlifts. I did the warm-up with the bar (35 lbs) and that was enough to let me know there was no way I would get through even one round of the WOD. So, I rowed instead, and ended up with a PR. Go figure!

Rowing really helped my lower back to loosen up. I'll be closing my office door and doing some stretches throughout the day, as well.

My WOD today:

Row 5K

My time: 25:13.4 PR!

Wednesday, January 5, 2011


21-15-9 reps for time of:

Handstand push-ups
Ring dips

My time: 16:06, mod HSPU & bar dips

My arms were wasted about half way through the first round of HSPU. Got good depth on them for a while but went to just about 3" pulses after that. I am still making progress, just not there yet.

Strength today was deadlifts

warm up rep scheme: 5-3-2
my loads: 105-135-155

work set rep scheme: 3-3-3-3-3
my loads: 185-205-215-215-215

Tuesday, January 4, 2011

“The Stowers’ Tower of Power”

As many rounds as possible in 20 minutes of:

30 Double unders
1 Squat snatch

Post rounds and load used for snatch to responses.

My rounds/load: 7 rds + 30 DU, using 70 lbs (PR)

compare to June 15
55 lbs, 6 rounds even

Strenth Component: 1 squat snatch every 2 min for 20 min
my loads: 35-55-55-65-65-70(f)-70-70-70-70-70

Felt incredibly awesome to be back at the gym after five rest days full of beer and junk food. I am craving GOOD food and more exercise. It's amazing how much better I feel when I eat right and work out. ;-) But, I will say I enjoyed every single bit of the seafood - more fried oysters than I could ever have imagined eating...YUM!