Thursday, February 28, 2013

Good Stuff

The past couple of mornings I've been listening to one of my favorite bands, which I haven't listened to in a long time.  I forgot what a mood lifter their music can be.  I am a total music lover, and listen to everything from classical to punk to bluegrass to heavy metal.  I appreciate the effort behind the music.  Anyway, this particular band, "Old Crow Medicine Show" is an old-time, bluegrass, string band with a modern/punk edge.  Anyway, it's been a good pick-me-up this week, when I've been extremely tired. Check them out sometime if you like some variety in your music.


Today's WOD was a good old fashioned one, just basic body weight movements, and plenty of them. 
P.S.  I've really loved the programming this week.

5 Rounds for time of:

30 Sit-ups
20 Push-ups
10 Chest to bar pull-ups

My time: 19:39

Okay, so no "Rx" for me today.  I started out trying to do chest to bar pull ups, but the pull up bar was SO slick I was afraid I was going to fall, so I just did regular kipping pull ups.   I need to bring a file and rough up the bar a little bit.  I'm sure Breck wouldn't mind.  Ha ha!!  Anyway, I enjoyed this workout.  Tried to keep my form strict on push ups but realize I was probably sagging a tiny bit on the last twenty.

Strength today was front squats.  I'm not anywhere near the 95% we were supposed to be doing - this lift has me spooked after hurting my back, so I stayed at 85#. 

Wednesday, February 27, 2013

Three in a row...

What's the deal?  I have loved the workouts every single day this week.  Oh, don't misunderstand...this was a total beat-down for me; my double unders were painful and slow, but I totally enjoyed the workout. 

1000 Meter row
100 Double unders
750 Meter row
75 Double unders
500 Meter row
50 Double unders
250 Meter row
25 Double unders

My time:  21:59, Rx

My first set of doubles was awful.  It took me so long to get through 100.  But by the time I got to the 75, I was a lot more relaxed (worn out?) and my doubles are always better that way.  I had a couple sets of 20+, and that's always a good thing!

Instead of a strength component today we had a "bear complex for muscle ups".  Since I'm nowhere near a muscle up, I did ring dips and pull ups - 3 of each every minute.  I actually got one full range ring dip!!  So, it's a great day!!!

Tuesday, February 26, 2013

Two fun days in a row!

Okay, I loved this workout today.!! I know, I know...burpees!?  But it's different with dumbbells...makes it more fun!

50 Reps for time of:
Dumbbell burpee complex
(With dumbbells do a push-up, squat clean, thruster complex)

My time:  13:33, 20lb db's

I had a strategy in mind to start out with 10's and then go to 5's from there and I stuck to it pretty well.  I rested a bit longer between reps but I think I did pretty well.  I've done this previously with 25's and my time was closer to 20 minutes, so I think 20's were just right.  I was able to keep some speed and intensity going.  Felt awesome!!

Strength today was shoulder press.  7 sets of 3
my loads:  35-45-50-55-60-65-70

Monday, February 25, 2013

Monday Funday

As many rounds as possible in 10 minutes of:

6 Ring dips
9 Box jumps (Men 24” box, Women 20” box)
12 Kettlebell swings (Men 55 lbs, Women 35 lbs)

My rounds:  5 + 9 Box jumps

Ring dips were kind of shallow, but felt better than bar dips.  I really enjoyed this workout and pushed myself as much as possible.  Kettlebell swings were all unbroken.  I mean, they were only sets of 12!   ha ha!

Strength today was back squats
10 sets of 3 @ 145

Hoping for a blizzard tomorrow....probably won't get it.  

Sunday, February 24, 2013

Sunday Runday

This is becoming a regular habit.  I got out and ran a 5k today, despite the ridiculously strong winds!!  It was torture running into the wind, but I sucked it up and kept going.  I had to stop twice for a calf cramp in my left leg, and even with that, it wasn't my slowest 5k. 

My time:   34:59

Friday, February 22, 2013


Finally Friday! 

We worked on power snatch today.  Not my strongest lift, but a fun one.  I just need to be faster under the bar.  Our strength today was 7 sets of 3 touch & go power snatch.

My loads:  45-50-55-65-75-85-85

A few of my lifts felt just awful, particularly at 85#.  I did split snatch on the last set of three, and that felt much better.  I did enjoy lifting today though.  No aches or pains.  :)


7 Rounds for time of:

7 Handstand push-ups
7 Power snatch (Men 115 lbs, Women 75 lbs)

My time:  12:17, scaled

We started off the WOD and my first three lifts were horrible.  So I immediately peeled 10 lbs off the bar and scaled to 65# for the remainder of the WOD.  Much more manageable.  HSPU became quite comical after a couple rounds.  I was using 2 abmats and probably made contact with them less than 50% of the time.  Ugh.  I know...I know...

But it's FRIDAY!!  And this makes me happy!

Thursday, February 21, 2013


As many rounds as possible in 8 minutes of:

5 Power cleans (Men 135 lbs, Women 95 lbs)
15 Wall ball shots (Men 20 lb ball, Women 14 lb ball)

My rounds:  3 + 4 wall ball shots

Loved the power cleans.  95 is a good weight for me on this lift.  Had several that felt really good, and a few that were kinda sloppy.  But I was in a hurry.  Ha!

Strength today was front squats.  I topped out at 85#

Wednesday, February 20, 2013

Rest Day

Yep...I slept in.  :-)

Tuesday, February 19, 2013

Just What I Needed

So today I was thinking maybe of running instead going to CF, when this little gem showed up:

8 rounds of:

Run 400 meters
Rest 90 seconds

Post total time to responses not including 8th rest.

My splits:


My total time:  27:20

Felt pretty good to be out running, even though it was only 27°!!  Brr!!  My first two runs really felt great, and then on round 3 it's like the life just drained out of me.  Ha ha!  Still, overall I had a great workout and enjoyed the running.  This is what I need, no matter how bad I think it sucks at the time...I need cardio. And even though a faster runner might not see it in those numbers, I was pushing myself the entire time. 

So - yay!!  It was a good morning.

Well, it was a good morning if you don't count the pulled muscle or whatever is going on in my upper back.'s my upper back this time.  Geez...if it's not one thing it's another.  Three sets of 3 shoulder press went fine.  Then 3 reps of push press, felt kind of tight.  Second set of 3 on push press did me in.  I really think it's just a muscle spasm, just to the right of my spine by my shoulder blade.  At the time, however, it hurt like Hell and I was scared it was a disc issue.  But I'm fine.  Going to be fine.  Nothing a handful of Ibuprofen won't fix.  I'll be back tomorrow, rarin' to go! 

SP:  3 ea @ 55-65-70
PP: 3 @ 75, 2 @ 80

Monday, February 18, 2013

Monday, Weigh-in

Okay, I weighed again this morning and nothing.  Haven't lost a flippin' ounce.  WTF?  I am eating right: strictly paleo/primal with two cheats per week and some beer on Friday.  Granted this week I did also have ONE chocolate martini for Valentine's day, but seriously?? That was my only "extra" and I didn't lose any weight at all!?  

Here's what I think the issue is:  The focus at CFJ has switched to strength for quite some time now, and I understand that philosophy, and I do enjoy lifting and getting stronger.  I get it.  But our metcons have become very limited.  Our WOD's are typically 10 or 15 minutes.  That's just not working for me. 

So I'm going to have to change strategies.  I'm thinking M-W-F CrossFit, with whatever programming is set out for us.  Then on T-TH I'll either run in the neighborhood, or go to CF and run or row during the strength programming and then do the WOD.  And I'll continue to throw in a run on the weekend.  In any case, something has got to give - I cannot continue to carry around this extra weight.

Today's WOD:

As many rounds as possible in 10 minutes of:

3 Muscle ups
6 Sumo Deadlift High Pull (Men 115 lbs, Women 75 lbs)
9 Burpees

My rounds: 4 + 2 SDHP
(I subbed 3/3 pull ups/dips for m/u)

Strength today was Back Squats

warm up sets @ 85, 115, & 150

Work sets:  10 x 2 at 160#   (I did 7 or 8 sets)

Sunday, February 17, 2013

Sunday Runday

Got out for another 5k this afternoon.  The wind was AWFUL.  My iphone weather app said winds out of the south/southeast at 13 mph.  It truly felt more like 33 mph.  Geez.  It was ridiculous.  And why is it that the wind at your back never seems as strong as the wind in your face? 

Time:  34:26

Friday, February 15, 2013


It's a new day!  The sun is shining, and I'm ready for the weekend!!

Today's WOD was fun!

3 Rounds for time of:
7 Hang power cleans (Men 205 lbs, Women 135 lbs)
50 Double unders

My time:  8:36, scaled to 95#

Yes, I scaled - my 1 rep max on a hang clean is 105.  Although, I could probably improve on that with a little effort.  (I got 3 reps at 100 today so...yeah).  Anyway, this is a lift I actually enjoy a lot.  Almost as much as a squat clean.   I had a couple lifts that felt a little off at the beginning of the WOD, but all in all, it was pretty solid.  My double unders were okay today.  I had a set of 24 and got excited thinking "I'm going to hit 25" and tripped up on the next one.  Go figure.  Ha ha!

Strength today was Hang Power Clean

7 sets of 3 reps
my loads:  65-75-80-85-90-95-100

Thursday, February 14, 2013

Happy St. Valentine's Day, Jackie, and other stuff

Happy Valentine's Day.  Hope everyone has a Lovely day.  I returned home from CrossFit to find a very special heartfelt letter from my husband.  Way better than any greeting card.

I am loved. 



1000 meter row
50 Thrusters (Men 45 lbs, Women 35 lbs)
30 pull-ups

My time:  12:20, Rx

My tired body did not want to get up this morning, but I needed to embrace the idea of 50 thrusters, and start my day off right.  They were light ones, at least!  And I felt awesome after the workout.  I almost always do.

My pull ups continue to be slow.  But I do get over the bar every time - form and function over speed, right?  I just have to be mindful of that.  I'm getting the work done and that's what matters.

And speaking of what matters, I've really had a terrible attitude lately.  First off, because I have been dealing with some strained muscles in my low back from front squats.  However, I'm coming back around and feeling healed up.  So my attitude, as of now, will be a focus on the positive, and everything else will fall into place. 

Part of my attitude is that lately there have been some things at the box that have kind of gotten under my skin.  And I realized today I've just got to let them go and move on. And I will, just as soon as I finish this blog.

Much as I would love to rant on about a few things, I will display a little restraint and elaborate on just one item:  When you are given an opportunity to set up your gear before the WOD, and you're allowed to choose a spot to do certain elements of the WOD (as is always the case at CFJ), please make certain you remember where your spot is.  Don't go take someone else's spot or someone else's gear as if it were set up especially for you by some  magic CrossFit Fairy to give you a better workout experience.

It's just rude and selfish.  

There I feel better now.

Front Squats:  yes I did these today too!  10 x 3 @ 85

Wednesday, February 13, 2013

Happy Hump Day

Damn those flannel sheets again!  So warm and cozy.  It took some convincing to get me out of bed today.  I have so much going on at work, I needed the workout to get me moving and clear my head, so that was my motivation.  Whatever works, eh? 

Complete as many rounds as possible in 15 minutes of:

10 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
10 Toes to bar
10 Box jumps (Men 24″ box, Women 20″ box)

My rounds:  5 + 3 ttb

I was 6 reps down from the "compare to" date of 9/29/11.  I did better on wall ball today than I have in the recent past, though.  I rested a little too much on box jumps.  Stepping down rather than jumping takes a bit more time, and I had one "miss" that scared the heck out of me.  Hate that!!

Strength today was squat snatch.  One lift every minute on the minute for 15 minutes.

my loads:

On the two lifts where I failed, I know my mistake.  I was letting my butt rise too soon and this was throwing the bar too far out in front.  One of the 75# lifts was a power reason why, other than it just felt right.  Ha ha!

I'm kinda starting to enjoy Wednesdays - most everyone else takes a rest day so it's a much smaller class.  Today there were 6 or 7 people, compared to 20+ yesterday.

Tuesday, February 12, 2013


7 Rounds for time of:

10 Push jerk (Men 135 lbs, Women 85 lbs)
10 Pull-ups

My time:  13:28 - Scaled reps as follows:

7 rounds
10 PJ  @ 85#
5 Pull ups

I knew, in the interest of intensity, time, and sanity, that I would have to scale this one.  So I did.  Actually I should've just done the whole thing - would've taken me a lot longer, but I need the work.  I'm struggling to take off a few pounds, and at the same time struggling to stay motivated through yet another "CrossFit valley".  You know...burn out?  Yeah.  That.  But, this too shall pass.  It always does. 

Anyway, I know that on a few of the PJ during the WOD I was bringing the bar down before fully recovering from the split.  So I would've been "no repped" a few times. I'm calling myself out on that, just so no one thinks I was delusional and thinking my form was awesome or something.  ha ha!

Strength today was Push Jerk, 

 3-2-1-1-1 @ 55-65-75-85-95

Rowed 30 sec on, 30 sec off for ? 5 min?

Monday, February 11, 2013


As many reps as possible in 12 minutes of:

5 Bar dips
10 Sit-ups
10 Bar dips
20 Sit-ups
15 Bar dips
30 Sit-ups
20 Bar dips
40 Sit-ups
25 Bar dips
50 Sit-ups

Continue adding 5 reps to dips and 10 reps to sit-ups each round until time expires.

My reps:  finished the rounds of 25 bar dips/50 sit ups. 

Bar dips were shallow, but I made a full effort on each one.  And I just have to say here, that there are people who shall remain nameless, that continually post "Rx" by their workouts when indeed I know it to be a near impossibility for them.  Just saying.  Own your weaknesses, people.  Saying  you "Rx'd" a WOD doesn't make you a bad ass, unless in fact you are a bad makes you look like a lying fool.  There.  That's on the table. 

Strength today was Back Squats

It's been a few weeks since I've squatted much of anything due to my back.  But today I went for it and it felt awesome!!

wam ups: 
5-3-2 @ 85-115-135

work sets
10 x 3 @ 145

Thursday, February 7, 2013


3 Rounds for reps of:

1 Minute of double unders (5 double unders = 1 point)
1 Minute of dumbbell ground to overhead (Men 45 lbs, Women 30 lb dumbbells)
1 Minute of toes to bar
1 Minute rest

My score w/ 20# DB's

Double Unders: 40, 35, 35 = 22 points
Ground to OH: 10, 10, 10 = 30 points
Toes to Bar: 10, 8, 9 = 27 points
Total: 79 points

Glad this was a short one - any more rounds of this would have just been pure punishment.  In hindsight I should've done the Rx weight for dumbbells.  I forget how much I enjoy those and I can always do more weight than I 'think' I can.  Still a good workout with the 20's though. 

Strength today was the evil Front Squat.  I opted to just do several sets with a 35# bar.  I did do one set of 3 or 4 with 85# since B had it loaded, but my back is not 100% yet so I'm waiting til next week to get back to squatting.

Wednesday, February 6, 2013

More running

Got out this afternoon for a short (slow) two mile run.  The wind was ridiculous - 18mph winds in my face the first mile...not too horrible on the way back.  I spazzed out and forgot a pony for my hair, so my hair was whipping around in the wind for the entire run.  Oops! 

2.02 miles:  22:54


Busy day and little time to blog.

3 rounds for time of:
run 400 meters
21 kettle bell swings (35#)
12 pull ups

My time: 15:53,

subbed 500m rows for running

Strength was squat snatch: 10 singles

I did 15 singles started at 35 and moved up to 65 in 5 lb increments and stayed at 65.

Tuesday, February 5, 2013


So I had my annual check-up today.  I rarely pay attention to the numbers, but this year, since I'm heading rapidly toward The Big 5-0, I was a bit more curious.   My resting heart rate was 64 - nice and calm.    My blood pressure was 120/68, which according to this chart of "ideal blood pressure for your age" is pretty freakin' awesome:

Men 16-24yrs 25-34yrs 35-44yrs 45-54yrs 55-64yrs 65-74yrs 75+
Systolic Blood pressure - SBP 128 131 133 133 137 140 141
Diastolic Blood Pressure - DBP 65 72 76 76 76 73 68
Women 16-24yrs 25-34yrs 35-44yrs 45-54yrs 55-64yrs 65-74 yrs 75+
Systolic Blood Pressure - SBP 117 118 121 127 133 140 144
Diastolic Blood Pressure - DBP 67 69 72 73 74 72 70

Anyway, it's good to know I'm healthy.  (But then I kinda knew that already, thanks to CrossFit!)  I have to go back in for my cholesterol and blood sugar tests soon, but no reason to assume those aren't awesome, as well. 

Today's WOD was one of my favorites, although you wouldn't have known that if you'd seen me crawling around on the floor gasping for air in between rounds.  I'm a bit dramatic, and yes, I do know this.

5 Rounds, each for time of:

500 Meter row
Rest 5 minutes between each round.

My times:

So, some day I would like to get those times back under 2 minutes.   I enjoyed the cardio workout today, and my back is feeling pretty good.  I might be ready for some lifting soon. 

Monday, February 4, 2013


As many rounds as possible in 10 minutes of:

1 Rope climb
10 Ring dips

My rounds:   7 rds + 1 attempt (rope climb attempts & bar dips )

Still taking it easy on my back for now, so I rowed 1500m instead of back squat today.  Back is feeling a lot better but I want to make sure it's 100% before I jump back in with any weight. 

Saturday, February 2, 2013

Sunday Runday

Got out this afternoon for a 5k.  The weather was a bit cooler than I would have liked and the wind had picked up a bit, but it was still a decent day for a run.

My time was 34:31 - not stellar by any means, but I kept moving the whole time.  Well, I did stop to re-tie my shoe one time.  I hate the laces in these Merrell's.  They're stiff and come untied too easily. 

Friday, February 1, 2013


You're a fine girl, what a good wife you would be...♫ ♪

Today's WOD was fun!  Happy (belated) Birthday to Brandy

For time:

30 Calorie row
30 Kettlebell swings (Men 55 lbs, Women 35 lbs)
30 Box jumps (Men 24” box, Women 20” box)
30 Pull-ups
30 Wall ball shots (Men 20 lb ball, Women 14 lb ball)

My time:  12:31, Rx

I more or less skipped the strength today.  It was Push Press and I did several sets with the bar and a few at 55 & 60 lbs.  Just still feeling a bit of low back strain, so I'm waiting a few more days.  Hopefully I'll be ready for back squats on Monday.

Recipe time!

Everyone in the paleo/primal/low-carb world, it seems, has raved about the "cauliflower pizza crust" at one time or another.  So I decided to try it out.  I like experimenting in the kitchen.

Here's the lowdown:  I didn't take step by step pix of the entire process, but I do have a few pix.  The basic recipe is this (it varies from website to website and I even modified it myself, so Google it if you are interested in trying it, or just use this method if you decide to make one):

Oven @ 425° - heat your pizza stone in the oven while you do prep work (if you have one...if not just use a pizza pan - but cover it with parchment - I understand this stuff sticks to pans like nobody's business!)

1 1/2 cups of riced cauliflower (shred a head of cauliflower in food processor, microwave 8 minutes)
1 cup parmesan cheese (the powdery kind or the shredded kind - mine was a half and half mix)
1 egg and 1 egg yolk
garlic, salt, spices (I used dried basil & 1 clove fresh garlic)

Once your cauliflower is cooked, you put it in a clean towel or some cheesecloth and squeeze all the water out of it.  This takes a bit of work, but you want it fairly dry.  Squeeze and then squeeze some more.  THEN you measure it once it is fairly free of water.  Mix all that stuff together into a dough.  Then you press it out on parchment paper into the shape of a crust:

Then slide it into the oven onto your pizza stone:

Let it bake for 10 minutes, then slide it back out with a pizza peel (that wooden paddle thingy) and flip it over.  It's up to you how to do this, but I covered it with a second piece of parchment, sat a cookie sheet on top of it and flipped the whole thing over. Then slide it back in the oven and cook it another 5 minutes.  Take it out and let it cool on a rack for a little while. 

Then add your sauce and toppings.  You'll want any veggies or meat to be pre-cooked before putting them on:

After you get the toppings on, slide it back into the oven and let it bake just a few minutes until the cheese starts melting.  Then change the setting to BROIL and stand right there by the oven and watch it so the parchment doesn't catch fire.  Ha ha! it - it only needs to broil a couple minutes to brown up the cheese a bit. 

Here's the finished result:

(That one section has goat cheese.  I wanted to know how goat cheese tasted on a pizza and it was DAMN GOOD, just FYI!)

You can pick it up just like a regular slice of pizza.  The crust has a nice crunch to it like bread, and I really wouldn't have known much of a difference if I hadn't made it, but I swear I could tell it was "different" than a normal crust. Perhaps my thinking was prejudiced because I made it and I knew it was cauliflower.  I'd love to give someone a blind taste test and hear an opinion. When it cooled off a bit, I could definitely tell a difference and taste a distinct cauliflower flavor.

All in all it was a successful experiment, but the bottom line is, it's a lot of work for a passable substitute.  My way of thinking is, since we allow ourselves a couple of "cheat" meals every week, I would rather just go have a real pizza as a cheat meal than to go through the trouble of making a fake pizza crust.  Plus this is kind of a cheat meal anyway just by virtue of the cheese involved!!

Now, if I were a person who just absolutely could never ever ever ever ever eat bread or anything grain related lest I keel over dead, then this crust would be perfect.  My sister, who is a strict adherent to the Atkins plan, loves this crust.  She's one of the ones who swears it tastes "just like the real thing".  I think it's been so long since she's had real bread, she actually believes that.  And good for her...she's losing a lot of weight with that lifestyle.

So, there you have it.  I had to try it and now I know.  Recipe gets an A for creativity and healthfulness (is that a word?), but the effort involved weighed against the end result, reduces it to about a C+ for me.