Goals and more goals!

So, this week, on Tuesday, I hit my 20 lb weight loss goal!  8 months, and honestly, just a little bit of effort.  It hasn't been all that difficult once I set my mind to it. 

And now I think I want to lose more.  So, today, much to my surprise, I was down another half pound! Wooo!!  I think I can safely lose at least 5 more lbs.  I see the areas of fat I can stand to lose.  So, 5 or 10 more perhaps in the next few months. 

The really cool part of this is I've developed strong habits.  Weigh and measure everything 90% of the time, but learn to let go when it's time to have a "free" meal.  I don't call them cheating because I'm not really "dieting".  I'm just eating right.  So, anyway...yeah, I'm hitting goals. 

Next up is the goal to find a job.  I'm feeling pretty positive about it, and letting it all go this week and next while I go on vacation.  I'm ready for some bikini time on the beach.  Snorkeling, kayaking, exploring and eating some locally caught fish in the Bahamas.  And...wine.  :)

Today's WOD

For Time:
-25cal Row
-25 Pull-Ups
-25 WallBalls
-20cal Row
-20 WallBalls
-20 Pull-Ups
-15cal Row
-15 Pull-Ups
-15 WallBalls
-10cal Row
-10 WallBalls
-10 Pull-Ups
-5cal Row
-5 Pull-Ups
-5 WallBalls

My time: 17:01 - scaled

I took the pull-ups to about half the reps, so 13-10-8-5-5.  Still got a really good sweat going and felt like I pushed myself, so worth getting out of bed!

TGIF kids!!

I'm a big friggin' mess today.

Wow.

So, you're rolling along thinking life is fine and then BAM out of the blue you're just a big crybaby.

Shit.  Ok, let me back up.  Just before Thanksgiving I was informed that our equity partners are backing out, and our company will be shutting down.  For good. Final. Over. Done.  I. Will. Have. No. Job. 

I've been through every possible emotion over it, and thought I was close to the point of acceptance.  I mean I have no choice but to accept it.  But emotionally, mentally I'm not there yet.  I thought I was, but I'm not.  I'm a big crying, sobbing mess today.  I hate feeling weak like this.  I hate not having an answer.  I hate having to deal with this bullshit.  I don't want to have to go on interviews.  I don't want to have to start all over.

 I am pissed.  I am stunned.  I am lost.

LOST

The only place I can truly let go of it is at the gym, when I need to focus on what I'm doing so I don't accidentally kill myself with a barbell or something.  Or you know, someone else.  Ha! 

Today I channeled all this emotion into getting a PR.  Although at the time I didn't know it was a PR, it just felt like a really awesome solid lift.  It feels good and that's what my focus will be on today.  This one success for the day, a 130# Hang Power Clean.  Go me!!


6min AMRAP
-6 Hang Power Clean 155/105 RX+ 185/125 MRX 115/65
-30 Double-unders
-12cal Row
Immediately into
6min Build to a 1 RM Hang Power Clean


WOD MRx = 2 rds + 23 DU
Max HPC: 130# – 5# PR!!


This was our warmup:

2min HPC w/65: 40
2min DU’s: 50 + 30 singles
2min Row for Cal: 25
1min HPC w/65: 25
1min DU’s: 32
1min Row for Cal: 15

Go Vote!

I mean, really you should but only if you vote the way I want you to.  KIDDING~!  Just go vote.

Let's see, I skipped a while blogging.  Since my last update I've goofed up my left ankle.

I was running, out in the middle of nowhere (in a state park) on a beautiful, foggy morning and just as I was about to make a turn, I caught my foot on the edge of a groove in the road and turned it all the way out, which threw me into a skid in the road and sent me flying.  I did everything I could not to go down on my face, all the while millions of thoughts ran through my head:  "How will I call for help, since my phone is way over there? I hope it's not broken.  Will there be blood?  I didn't hear a snap.  I don't want to ride that awful bike at the gym."  And on and on...

So, there I was in the fog, trying to get my phone out of the road, and get myself off the road, when a stray dog came up (I think he's going to bite me) and he started licking me.  Which I hate, by the way.  Anyway, I assessed the damage and sat there writhing in pain for a while, afraid to get up.  Wasn't sure if it was just a bad sprain or what.  Finally a couple guys came along and helped me up.  I walked on it and the pain subsided somewhat, so in my complete state of genius, I ran back to camp on it.  I got in 2.15 miles.  Ha ha!

Long story, but I hiked 6 miles the next day.  I think the hiking boot actually helped it. It was swollen all weekend, but I'm wearing a compression sleeve and that has helped tremendously with swelling.  I ran at the gym Monday, but took it easy today, no rope climbs, no double unders, etc. It'll heal.  I figure typical rehab time is about 6 weeks.  So...tick tock!


Oh...and I'm STILL hitting weight loss goals.  It's slow going these last few pounds, but so satisfying to know that my plan is working.  Consistency and dedication are KEY!

TGIF!

What a tough week at CFJ! 

I'm still sore from Monday.  Or something...somewhere in between Monday and now.  Everything is sore.  But its a "good" sore I suppose.

I've pushed myself this week for the most part.  I mean, yesterday I was super tired so maybe I didn't go all out, but I felt like I got a good workout.

I'm ready for the weekend though.  Tomorrow I'm doing a photo shoot - first time ever doing someone's Senior pictures.   Not sure I'm a portrait photographer but I'll give it a try.

And then I'll get all deviled up and go to Royce & Cindy's Halloween bash.  Should be fun! 

TGIF!!  Have a good weekend!

Ugh!

I'm sore all over.
I'm exhausted.
It's only Tuesday!

Had a great weekend camping, hiking, stargazing and enjoying some fine wine. Well, $15 a bottle is fine, right?  Ha ha!  I love getting outdoors and being more active.  It means I can have a few treats on the weekend, like cheese, which I miss on a regular basis, and maybe some chips and dip.  Yes!  Anyway, still on track to hit my 20 lb goal by the end of the year.  I'm SOOOOO close!!

Today's WOD was one of those that looked impossible to me from the get-go.  Breck, ever optimistic and encouraging, told me I could do it.  He believes in me more than I believe in me.  Someone has to...right?

With a Continously Running Clock for Best Times Loads
= 95/65lbs RX+ 115/80lbs MRX 75/55lbs
-0:00-4:00min -Run 200m – 7 SDHP – Run 200m – 7 Hang Power Snatch
-4:00-10:00min – 11 SDHP – Run 400m – 11 Hang Power Snatch
-10:00-14:00min -Run 200m – 7 Power Snatch – Run 200m – 7 Hang Power Snatch
-14:00-20:00min -11 Power Snatch – Run 600m – 11 Hang Power Snatch
-20:00-24:00min – Run 200m – 7 SDHP – Run 200m – 7 Hang Power Snatch
-24:00min – UTC – 11 SDHP – Run 800m – 11 Hang Power Snatch

My times using MRx weight of 55#:

2:41
7:13
12:56
19:16
23:13
30:48

I did all the lifts unbroken.  Which really isn't much of a feat, at 55#.  But I had to do them unbroken or I wouldn't have hit the time caps each round.  My running felt awful today.  Breathing wouldn't even out until the 800m run, and then it was half way over before I got a rhythm back to my breathing.

 As always, I"m glad I pushed myself to just show up at the gym.  Some days that's all it takes.

Well, just look at me...

Back over here blogging two days in a damn row!!

SO, this morning I was dreaming, peacefully and slowly started to wake up and I looked over at the clock and it said 5:02! CRAP on a cracker!  I overslept.  I did NOT want to miss Annie, because I've been on a roll with the double-unders lately and I just knew I could PR it!  So I hopped out of bed, threw on (matching!) clothes, brushed my teeth, put up a pony tail while peeing and tying my shoes (I'm a trained professional, do not try this at home!) and ran out the door as fast as I could.

I made it to the gym just in time to grab my jump rope and get an abmat and get in position.  Zero warm-up, though I was already sweating from rushing around. 

So...3-2-1 GO!

I PR'd Annie by what I thought was 3 minutes but it was actually only 2.  I'll take it. Why did I think it was three you ask?  Well, I haven't updated the side panel over there---> to show my most recent PR for Annie, so I was thinking 11:38ish.  Anyway, I went back through the CFJ pages and found my real PR and it was 10:36. 

Today's time was 8:36 so *boom*  2 whole minutes.

We did other stuff...bench, and some planks and stuff, but that's too boring to write about in comparison to Annie.  :)

And, I have a "cigar burn" on my bootie to show for all of this.  Go figure. 

PR day!

Yeah, I haven't been blogging at all. Like in months.  Oh well, today I hit a PR so I figured I'd come over and make note of it.  You know, in case I forget or something.

PR = 16 unbroken pull ups
PR = "bi-polar nicole" = 64 reps

So there it is.  :)

Let's see...what else?  I'm almost to my 20 lb weight loss goal...2.5 lbs to go.  Which explains why my body weight exercises are improving.

Life is great! 

Hello August!

Uh...it's August.  11th.  One month since I've blogged.

Since that time, I've been sailing in the Virgin Islands and I've been back home for weeks now.
I've also maintained my weight loss and my commitment to lose more.


Anyway, today I made myself go to the gym, even though Kelly was the posted WOD.  I despise that workout.  It's just so mentally defeating.  I just scaled it to suit myself and got a good workout anyway!  Here's what I did:

"Mini-Kelly"

5 rounds
400m run
15 box step ups 20″
15 wall ball shots 10#

Time= 26:07

I did 30 sit ups afterward and that was all I had to offer today.  :)

What? We're half way through Summer?

I haven't blogged in a while.  Obviously.

Kind of forgot about until someone mentioned it this weekend, at our CFJ pool party.

I've been working hard at the gym, usually doing the Masters Rx weight on stuff.  I mean, I"m not officially 55 (two more years), but the weights feel about right to me.

Also, I'm down to 16 lb weight loss since April 11 or whenever I started this.  Managed to not gain a ton on my June vacation, despite eating some pretty tasty stuff.  Heading out to the Virgin Islands for a couple weeks this Wednesday, and hopefully when I return I won't have gained it all back.

I'm 4 lbs from a 20 lb goal.  Hopefully I can hit that goal by the end of August, and another 5 by end of September.  Then I'll be happy with it and settle in at that weight.  I already feel SO much better having that 16 lbs gone. 


Today's WOD:

For Time:
100m Run/sprint
21 Thrusters 95/65 MRX 75/55
3 Rope Climbs15′ RX+ 3 Legless MRX 3 10′
15 Thrusters
2 Rope Climbs15′ RX+ 2 Legless MRX 2 10′
9 Thrusters
1 Rope Climb 15′ RX+ 1 Legless MRX 1 10′
100m Run/sprint

My time:  10:18, MRx

I still do not like thrusters.   Probably not going to happen at this point, eight years+ of CF.  But I'll do them.  It's all exercise, so whatever.  I love the rope climbs.  Just wish I wasn't scared of the higher one. 

Strength was Back Squats
9@105
6@125
3@135
4@125
1@140

I should get back to lifting heavier on these.  Maybe this fall, I'll focus more on that. 

Ready for some sunshine!

So, let's see.  I've been sick for days.  I skipped the gym Monday & Tuesday.  Decided to go try it today and did okay, just modified everything.  I've had this upper respiratory crap that seems to be making the rounds.  I'm drowning in my own snot.  I know...gross!

Anyway, with the magical combination of Mucinex and Nyquil, I'm gaining on getting over this stuff.

Also, I'm still eating healthy, counting my macros and losing weight.  I'm down a grand total of 14 lbs since April 10.  That's averaging a little over 2 lbs a week.  I need to lose 6 more.  Then I'd love to lose 5 more as a bonus, but we shall see.  I don't see myself changing the way I'm eating, other than when I hit my goal, adjusting for "maintenance".  I need to do some reading on that to determine what my numbers should be (calories, fat, carbs, protein).  I've got time to work on it.

WOD:
5 MUs (Bar or Ring) or 5 Burpee Pull-ups
50 Double Unders
50 Ab-Mat sit-ups anchored
4 MUs (Bar or Ring) or 4 Burpee Pull-ups
40 Double Unders
40 Ab-Mat sit-ups anchored
3 MUs (Bar or Ring) or 3 Burpee Pull-ups
30 Double Unders
30 Ab-Mat sit-ups anchored
2 MUs (Bar or Ring) or 2 Burpee Pull-ups
20 Double Unders
20 Ab-Mat sit-ups anchored
1 MU (Bar or Ring) or 1 Burpee Pull-up
10 Double Unders
10 Ab-Mat sit-ups anchored

My time:  11:30, modified

So this is basically Annie with some burpee pull ups.  I just did strict chin ups and strict pull ups.  I think I actually kipped one or two.  And I stuck with single unders.  I didn't want to get to breathing so hard that I started hacking and coughing all over the place.  Afterward I rested up and then ran 2 x 400m.  Nothing fast or hard, just trying to fill the hour.

Ready to go try again tomorrow.

TGIF and all that jazz.

So, I ran in the rain today.

Breck said it's an old wives tale that you'll get sick from running in the rain.

Guess what?

I'm sick.  Thanks Breck.

Heading out to see if I can get a strep test in a few minutes.  The sore throat came on really fast and I feel like crap. So, better get it checked out. 

In other, more CrossFit related news, I ran a mile under 10 minutes.  My time was 9:52.  This is 50 seconds behind my all-time PR from 2008.  So, not too shabby, considering how much older I am.

10min AMRAP:
5 Burpee Box Jumps/Step ups 24/20″ RX+ 30/24
1 Rope Climb 15′ RX+ Legless 55+ 10′
200m Sprint (1 rep/pt each 100m)
10 Ring Dips RX+ Strict 55+ Bar Dips

My Score:  3 rds + 3 burpee box jumps

I did the 10' rope and bar dips, so "masters".   Good way to end the week, and now I hope this is just a cold and not strep...I have things to do!!!

Eleven!

I was down another pound this morning!

Kickin' some fat to the curb! 

That is all. 

Goals...getting there!

I hit the 10 lb mark today.  TEN POUNDS!!

I haven't been below 160 in over 3 years, and today, I am below 160!! 

Seriously you don't know how badly I have wanted to succeed at this, and have failed repeatedly.  But I changed my outlook and my approach, and I'm stunned at how easy it's been.  Oh, I'm working hard, don't get me wrong. I'm meal planning, weighing and measuring every bite that goes into my mouth, making an effort to go Rx on the workouts.  But it's the nutrition that's done the trick this time around.  Cutting out beer was a major contributor. Also, adjusting my macros to make more sense for my body.  Cutting fat, raising carbs, and honestly my calories are about the same as before. ) Except for all the beer on the weekend.  That was what was derailing me.)  But no more!!  I'm headed for the next 10 lbs and nothing will stand in my way!! 

4 RFT:
40 Double-unders
10 Deadlifts 185/125 RX+ 225/155 55+ 135/95
400m Run
20 Russian KBS 55/35 RX+ 70/55 55+ 45/25

My time:  24:11

Rx weights, but subbed 400m rows for the runs.  It was raining.  Remember, I'm allergic?  Ha ha!  It stopped raining during my second round and I considered running the last 2, but stuck with the rower.  My time would likely have been the same anyway.  I got in just under the cut-off and I was beat!!

The Russian KBS surprised me.  I mean...wtf?  Why is that harder than going fully overhead?  They were awful!  Guess it just works the muscles differently. 

Strength/Skill today was double unders.  I aimed for 125 and made it at the 5 min mark.  My max unbroken set was 26 today.  Twice I hit 26 but tripped on 27.  I think it's as much mental as being out of breath.

Today, I'm not talking about CrossFit!

I need to go to Target.  I’m out of a lot of things we buy in bulk there. 

I’m also a Christian.  For those of you thinking “Oh I’ve seen her at the pub, and I’ve heard her cuss during a workout” well, guess what…I’m not perfect.  God knows my heart and I know I have things to work on.  I’m a sinner, not a saint, and I’m fully aware of it, and work on myself every day.

So, what to do about going to Target?

First of all, it’s not my place to look up the skirt or down the pants of anyone in the restroom anywhere.  What’s in your pants is your own business.  I had an employee years ago that I swear was a man dressed as a woman, but I hired her anyway.  It was none of my business what was between her legs as long as she kept it there.   She typed a gazillion words a minute and she was a very nice person. That’s all that mattered.  I still have no idea if she was truly a woman or a man.  It didn’t matter.  Her issues were her own, and she did her work. 

Secondly, I’ll address some of my “Christian” friends who are outraged about Target allowing people to choose whatever restroom they gender-identify with.  Do I think it’s  weird that a man wants to be a woman and vice versa?  Yes.  Do I think these individuals probably have mental health issues that need addressed?  Yes, I do!  But that’s none of my business!  Do you think Jesus would have forbidden these people from following him?  Would he have forbidden them from drawing water at the well meant for only “normal” people?  Would he have turned them away from learning the word of God because they were different?  You know the answer and I know the answer – NO! 

Thirdly, who among you with small children actually allows them to run off to the restroom by themselves?!  Are you really going to tell me that you let your 5 year old go unattended to the restroom in big ol’ Super Target?  I’m calling BS on this one, my friends.  I took my son into the women’s room until he was big enough to be embarrassed by it.  At that point I figured he could fend someone off and yell loud enough from the men’s room, that if I needed to rescue him I’d be right outside the door and not hesitate to bust in.  Be a responsible parent.  Watch out for your kids. 

The child molesters and perverts are closer than you think.  Teachers, preachers, uncles, aunts, coaches, daycare workers, babysitters.  Normal looking every day folks - it works for them because they "look" safe.  Meanwhile they're molesting kids left and right while you are worried about a man who thinks he needs to be a woman, and obviously has different issues.

And, just for the record, I’ve gone to pee in many a men’s room.  I didn’t rape anyone.  Nor did anyone rape me.  So, I think this is all a bunch of nonsense.

Jesus gave us a mission to go out and be with the people of the world – all of them – and be disciples to them.  Do you think “throwing stones” at people is going to draw them in to the Body of Christ?  You know the answer, and I know the answer – NO!  It is turning them away and they’ll likely look on you as hateful and judgmental, and get away from “the Church” as far and as fast as they can.  That's not what Jesus wanted of his followers.  Being a Christian is uncomfortable.  It's challenging.  But hating is not part of what we are supposed to do. 

Look, I don’t know all the answers but I do know that there is a lot of hatred going around and a lot of it is coming from the Christian community.  Love one another - that is our greatest commandment!  Are you loving only the people who fit your mold?  Are you just loving “the Christians”?

Take a good hard look at yourself and ask if you’re one of those being hateful about something that amounts to nothing. Ask yourself if you're willing to be kind to everyone, or only the ones you perceive as lovable. 

Oh, and just in case, go pee before you go to Target. Maybe I'll see you there!

Sore All Over

I'm torn up!

My traps are sore.
My lats are sore.
My glutes are sore.
My quads are sore.
My abs are sore.
My hands are ripped.


I must be doing something right, huh? 

One more day and I'll get two badly needed rest days.  The 100 pull ups yesterday tore up my hands.  The weighted lunges earlier in the week have my glutes on fire.  All for a good cause, though.  I'm building muscle and hitting goals!  Woo hooo!!!

WOD:

9min AMRAP:
6 Hang Power Clean 155/105 RX+ 185/125 55+ 125/85
12 Box Jumps/Step-Ups 24/20″
9/6 Barbell Push-Ups
12 Pistols (alternating 6 each leg) RX+ 12 pistols w/25/15lb DB or KB 55+ 12 Goblet Squats 45/25lbs

My rounds/reps:  4 rds + 3 HPC = 147 reps

I used 85#, 20" step ups, regular push ups and 25# goblet squats.  My hands were killing me, so each hang power clean was more and more pain.  I taped up under my gloves but still ended up losing the top of a blister from yesterday.  Ah well, it'll be toughened up by Monday. 

Rest exactly 2min after WOD
then
“FINISHER”

Max Reps Hang Power Cleans Unbroken at WOD wt. Can only Rest in Rack and Hang

My reps:  15 @ 85#

Strength today was bench press immediately followed by hang power cleans:

7 @ 65/65
5 @ 70/75
4 @ 75/85
3 @ 80/90
3 @ 80/90

Two days in a row!

What?  Me blogging regularly?  Probably a fluke.  Ha!

So today we had 15 min and choice of several options, one of which was 100 pull ups.  It's been a long time since I've done 100 pull ups.  I started into it with the idea of "as many as possible", hoping I could get to 100.  I got to 80 and decided to stop...until Breck saw me resting and asked where I was.  Back to the bar to finish up my 100.  I made it in 14:43.  When I got home I discovered some blisters.  My gloves are apparently not tight enough and did some moving around/sliding. 

Shampoo in an open blister is like fire, just FYI.

WOD:

For Time: 
250m Row or 200m Run
200m Run or 250m Row (opposite of last)
500m Row or 400m Run (opposite of last)
400m Run or 500m Row (opposite of last)
1000m Row or 800m Run (opposite of last)
800m Run or 1000m Row (opposite of last)
** Athletes Choice can Start at Top and Work Down or Start at Bottom and Work Up**

My time:  19:38, Rx

I started with the 1000m row and went down.  My running felt like a nightmare today.  Like how you can't run in a nightmare no matter how hard you try.  Yeah, that.  But I DID IT! 

Cooled down with 50 sit ups and 50 squats.  Trying to do this every day if I have time.  Extra can't hurt, right? 

Checking in...

Still going strong on the "diet".  And actually it's going much better than I had imagined. I'm continuing to lose, gradually.  Every day I tell myself, "you've got this!"  It feels like I can do this forever.  And maybe I will.  I miss beer, but I miss it less and less.  I don't miss feeling like crap on Saturday mornings.  With the limited wine and vodka/sodas I've been drinking, I feel like I'm okay without the beer.  Though, I honestly miss the taste of it, I don't miss the bloat and fullness, and stuffy nose (probably allergic to hops if we are being honest here).

Anyway, enough about me losing all this fat!!!  :)

WOD:

3 RFT
5 OHS 95/65 RX+ 125/85 55+ 75/55
6 Front Rack Lunges (stationary, alt 3 each leg)
5 SDHP
6 Over Bar Burpees
Rest 3min after 3 rds complete
2 RFT
5 OHS
6 Front Rack Lunges
5 SDHP
6 Over Bar Burpees
Rest 2min after 2rds complete
1 RFT
5 OHS
6 Front Rack Lunges
5 SDHP
6 Over Bar Burpees

My scores:  Masters Rx

1 = 5:00
2 = 3:31
3 = 1:23

Total Time 14:54 – 5:00 rest = 9:54

Strength today was OHS.  Used to love going heavy on these but now I'm just glad to do them at medium weights with awesome form.   

7-5-4-2-4 @ 55-65-75-80-85

The Bug

Well, some days you're the windshield, some days you're the bug.

Today I just want to crawl back into bed (alone) and get some real sleep.

I've created a monster.  When my husband was out of town back in March, I let the dog sleep on the bed, at my feet.  When hubster returned home, he says, "Oh let her stay in the bed".  So I did.  And she began to creep up between us.  Which didn't set well with me.  So, back to my feet she went.  And then she got smart and decided if she went over on his side of the bed, she could stay.  Well guess what?  He scoots over on my side of the bed to accommodate "the princess."  She's taking up half a king sized bed, and he's taking more than half of my half!  Consequently, I'm ending up on the EDGE of the bed, on my side, unable to move or spread out or turn over without bumping into him.

In other words, I'm not sleeping.

It ends tonight.  She's going back to her dog bed.  No amount of puppy-dog eyes from her or my husband will convince me otherwise.  Done!

WOD:

10min AMRAP:
5 Jerks 155/105,  RX+ 205/135, 55+ 125/85
or
5 Strict HSPU RX+,  5 Strict Parallette HSPU,  55+ 5 Strict 4″ rise
10 Barbell Push-ups
30 Double-unders

My rounds:  4 + 5 Jerks

I used 85# for the jerks (Masters Rx weight - ha!), regular push ups and legit, badass double unders! They've been pretty good lately, since I returned to my Buddy Lee rope.  Oh, I'll never be as good as B with the doubles but I'm feeling decent about them.

Strength was Bench Press.  Not my best, but I participated
7-5-4-2-4 @ 75-80-85-87-85 

"I've got goals!"

Every day for the last three weeks, I've said to myself, "This time, I'm doing it...I've got goals and nothing is going to stop me - I've got this!"  And you know what?  It's working!! I'm faithfully sticking to my plan and consistently losing pounds.  (Hopefully pounds of pure fat.)

Don't get me wrong.  There are days when I want to go buy a keg of my favorite beer and just dive in head first.  But it's not worth it.  I'm focused, and ready to succeed.  I miss my beer, but I'm doing okay with the occasional vodka soda, or some delicious red wine here and there.

Meal planning and prep takes some thought, time and effort, but I'd rather do that than feel like shit about myself every morning when I look in the mirror.

WOD:

3 RFT 
Row 500
10 C2B Pull-ups RX+ 5 MUs (Ring or Bar)
10 Thrusters 115/75lbs RX+ 5 Thrusters 185/125

My time:  13:30 w/55#

I scaled the thrusters. Yeah, I know this was a masters workout.  But me and thrusters, we go way back on the hate train.  I tolerated them today for the sake of getting a workout in, but 55# was all I wanted, and it was plenty.  I did them all unbroken.  Now if I could just force myself to do 10 unbroken pull ups.  Ha ha!

Strength was back squats.  I didn't go with the required percentages.  

Geez...

So, I have let almost another month pass by without blogging.  Not sure why I can't keep up with this.

What's been going on?   Well, I started a "diet" a couple weeks ago.  I hate calling it a diet, but that's what it is.  I need to lose some weight, so I decided to change things up a bit. 

I'm not doing Paleo.
I'm not doing Zone. 
I'm not doing Atkins.  None of that. 

I just took a look at what I'd been eating and drinking (I always track my food) and decided that if I cut calories, cut fat, add in a few carbs and a lot of protein, maybe things would change.  So, the first thing to go was my beer.  It's high in calories.  It's high in carbs which in and of itself is not horrible, but not the kind of carbs I need right now.  I'm somewhere in the area of 1550 calories a day, about 25% carbs, 35% Protein & 40% fat.  That sounds ridiculous typed out, but when I looked back at my tracking the fat % was WAY higher than that, on average 20c/20p/60f.  60% of my diet was coming from fat.  YIKES. 

Anyway, I'm finally having some success at losing a few pounds.  Hopefully it's pure fat.  Ha ha! When I hit a plateau, I'll cut the fat a little more, and tweak the protein and carbs.  I'm committed this time...tired of failing.  And, although I really miss my beer, I've done okay with the occasional red wine or vodka/soda. 

Anyway, I came here to write that I hit a PR yesterday, without even knowing it.  I got a 120# push press fairly easily.  Sometimes ignorance is bliss.  I had no idea I was going for a PR so it seemed like no big deal.

Today's WOD:

For Time:
21cal Row
21 T2B
21 Squat Cleans 95/65lbs RX+ 115/75 55+ 75/55
21 Ring Dips 55+ Bar Dips
15cal Row
15 T2B
15 Squat Cleans 115/75lbs RX+ 135/95 55+ 95/65
15 Ring Dips 55+ Bar Dips
9cal Row
9 T2B
9 Squat Cleans 135/95 RX+ 165/115 55+ 115/75
9 Ring Dips 55+ Bar Dips


My time:  20:35
I subbed GHD sit ups in place of Toes to Bar, and parallette dips in place of ring dips.  My weights for the squat cleans were 65, 75, & 85.

Our strength today was Front Squat.  I did not hit a new PR on this. 

5@85
2@105
2@115
1 ea @ 120-125-135-150

Yikes!

With a Continously Running Clock:

0:00-2:00 Run 400m to Max Double Unders
2:00-12:00 Establish a 1 RM Bench Press (work as a team here at benches)
12:00-14:00 Max Reps Hand Release Push- Ups
14:00-24:00 Establish a Max Cluster of 1 Power Snatch to 1 OHS to 1 Hang Squat Snatch
24:00-28:00 Run 800m to Max Knees to Elbows
28:00-31:00 Max Reps Irish KettleBell Swings = 1 Russian Swing + 1 American Swing = 1 Irish Swing

Okay this one was fun.  I knew I'd never make it to double unders so I put my rope away before we even started!  Ha ha!  I feel like I did pretty well, considering my slow-ass running.  I subbed a 600m run for the 800 so I could get a few knees to elbows in.  A good morning!

400m run = 2:00
Double Unders = 0
Bench = 100#
HR Push Ups = 27
Pwr Snatch/OHS/Sq Snatch = 80#
600m run = 3:30
K2E = 5
Irish KBS = 22

Finally!

I've been "training" for a couple months now for the Aquarium 5k run.  I know...training for a 5k.  Laughable.  But I have had a zillion set-backs in the past year.  Stress fractures, pneumonia, plantar faciitis, achilles strain, and on and on.  So, I started back with some walk/run intervals and have slowly built back up to running any distance at all. 

Today I went out and ran an entire 5k, non-stop for the first time in over a year.  It felt ridiculously good and I really think I could have gone longer. But for now, I'm happy with this.  The Aquarium run is a week away and I'm ready for it.

My goal now is to get in a 5k every week if possible.  We shall see. 

Anyway, my time today was 36:10.  Not a world record, but I'm pleased with it!

Happy Hump Day!

So, last weekend we headed over to Eureka Springs for the annual St Patrick's day parade.  What a crew! We had perfect weather for the parade and I managed to contain myself and not drink too much beer.  Well, I drank enough.  Let's just say that. But I'm behaving myself for now. Until some time in mid-April.  Gotta stay on track with healthy eating, and that includes no beer. Just the occasional wine here and there.

 

So, today's workout was just retarded.  Sorry, Dennis.  But really, it turned out to be just about like I thought it would.  Me doing shit tons of burpees.

11min AMRAP:
Athletes Choice of:

Max Reps Barbell Hang Clean & Jerks (S2O) 135/95 RX+ 175/110 55+ 115/75
or
Max Reps Dumbbell or KB Hang Clean & Jerks (S2O) 55/35 RX+ 70/45 55+ 45/25
**Catch, every time you drop the Bar, DB or KBs perform -10 Over Bar Burpees

My reps:  33 @ 75#

Went with 75# and was surprised how quickly I fatigued.  I managed sets of 10 before deciding to suffer through burpees.  Ended up doing 3 sets of burpees.  Ick.  Anyway, I worked up a good sweat and feel like I got a good workout.


Rest 3min and strip bar of weights or grab a barbell if using DB or KBs

“Finisher”
2min Max Barbell S2O (can set bar down and rest or rest in front, back rack or hang)
Post reps and burpees for AMRAP and reps for “Finisher” to responses.

My reps:  60

Old School CF WOD

Today was a good old-fashioned style WOD.  Seems like we used to have so many more workouts with this format.  Tons of running and a couple of elements in between, where you have to set a pace and stay with it.  I miss this type of workout and wish we did more of them.  I feel like I'd be in better shape.  But whatever.  It was fun.

I know it didn't look like I was having fun during the workout, but I was.  I kept a positive attitude through the entire thing (thank you Breck, for the occasional reminders).

For Time:

Run 400m
8 Pull-Ups
16 KBS 55/35 or 70/55lbs
Run 600m
12 Pull-Ups
24 KBS 55/35 or 70/55lbs
Run 800m
16 Pull-Ups
32 KBS 55/35 or 70/55lbs
Run 600m
12 Pull-Ups
24 KBS 55/35 or 70/55lbs
Run 400m
8 Pull-Ups
16 KBS 55/35 or 70/55lbs

Rest 2min

“Finisher”
30 Burpees for time

My time:  35:41, RX!

I had taken a look at the workout as it was written and calculated that it would take me somewhere around 38 minutes to finish.  Much to my surprise, I finished quite a bit sooner than that.  Pretty proud of that, even though some people finished before the 20 minute mark.  Stephanie!  Geez!

I did NOT want to do the finisher.  But I had so much "encouragement" I couldn't walk away.  Jennifer and B stayed around to make sure I finished.  I would not want B as a coach - she would kill me!! Ha ha! 

My time on the 30 burpees:  4:07

All in all, a fun morning, and I didn't even mind not doing barbell work!

Third Day

I've been reading a book about a Quaker family who was part of the underground railroad, and helped hundreds of slaves escape to freedom.  Anyway, I learned the Quakers then (maybe even now?) didn't call the days by name like we do, they just used "first day, second day, third day, etc." for the days of the week.  Tuesday is Third Day.

Trivia.  I'm a virtual encyclopedia of useless trivia.  :)

Anyway, in keeping with the Quaker calendar, this is my third day for working out this week, if you count my 5k run on Sunday.

14min AMRAP:
2 Burpee Strict Chin-Ups (dead hang 1st) RX+2 Muscle-Ups 55+ 2 Burpee Chin-Ups
4 Power Cleans 135/95 RX+ 165/115 55+ 105/70
8 Box Jumps 24/20″ 55+ Box Jumps or Step- Ups OK
12 Wallballs 20/14lbs 10/9′ 55+ 20/10 9′

My total:  4 rds + 6 box step ups

Ok, I almost go to say "Rx" today, but since I did step-ups instead of jumps, no go.  I did the 95# and the 14# wallball, AND strict chin-ups.  This one was way more fun than I thought it would be, and I got much further than I anticipated. So, it's a win.

Strength today:    Cleans

3 touch & go power cleans x 5 @ 85#
2 touch & go squat cleans x 5 @ 95
1 squat clean x 5 @ 115

I'm sure I've said this before, but I just love squat cleans!  

TGIF!

This has been a good week!  I made it to the 5 am class all five days, and I went out and did a 35 min running/walking intervals workout yesterday afternoon.  I'm almost backup to a 5k, BUT, I need to run the entire thing, not walk.  I mean...I need to get back to where I used to be.  A 5k should be nothing to me.  I'll get there!

So today was CF Games WOD 16.2, in which I had very little interest.  I mean, yeah, if I had been signed up for the open I would have been peeing myself over it.  4 min to complete 25 TTB, 50 Double Unders and 15 Squat Cleans.  Then if you finish in the time limit you get to go another round with fewer cleans at a heavier weight.  I likely would have been somewhere around 30 double unders at the 4 min mark.  But we will never know, because I didn't do it! 

I chose to work on my favorite lift today:  Squat Cleans

5 @ 55
5 @ 65
5 @ 75
4 @ 80
4 @ 85
3 @ 95
2 @ 105
1 ea @ 115-120-125-130-135

Still not back up to my old PR of 145, but felt really, really good to do this many squat cleans and nail 99% of them.  I had one that felt a little "forward on the toes" but other than that, they felt awesome.  I love when the bar lands solidly on my shoulders, fast elbows out, and already in almost a full squat when the bar hits.  It's just such an awesome feeling!

Afterward, I watched Shannon for a while on her first attempt at 16.2 and then I decided I had time to do 50 GHD Sit-ups...so I did!

TGIF!!

Super Tuesday!

Hey y'all - get out and vote today if you're in on of the Super Tuesday states!


3 RFT:
Run 400m
20 KBS 55/35lbs RX+ 70/55lbs 55+ 45/25lbs
10 Burpee Box Jumps 24/20″ RX+ 30/24

My time:  17:04

I almost got to write "Rx" today, but alas, step-ups were scaled today.  Sometimes they're Rx.  Oh well, I worked my bootie off today!  I made sure when I took a rest break, which was only like 4 times, they were 5-6 seconds - I watched the clock.  I did the first round and last round of kettlebells unbroken. Not sure wtf happened in round 2 but I did 10 and 10.   Felt good to do a running WOD.

Strength today was back squats
8-4-2-2-2-8 @ 105-125-145-145-145-105

Need to get my squats numbers back up there!!

CF Open WOD 16.1

Ok.  I did not sign up for The Open.  This is the third year I've skipped it.  2014, I had eye surgery, which demanded no exercise while healing; 2015 I had pneumonia, bronchitis and just generally felt like hell. 

This year, quite honestly, I feel like I've just let myself go.  That is shocking to actually put into print.  As I type this, and put it out there, I feel like it should motivate me to do something about it. 

What I mean is, I haven't been lifting as heavy as I should/could.  I've been scaling almost every WOD, when I really should be pushing harder and trying to do the harder/heavier stuff.  I've just kind of thrown my hands up and said, "I'm old".  You know what?  Fuck that!!  I'm not old...I'm 52. I don't know where I let the "old" get into my head, but it did.   I've got to re-engage and get my mind back in the right place and start giving a damn again.  I let myself get discouraged about a year ago and I just settled in to that mindset.  It stops now! 

Now, this doesn't mean I'm signing up for the Open.  No - It just means I'm taking a different approach - I'm going to start being a little more honest with myself and work harder when I want to slack off. 

So there! 

Open WOD 16.1

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

My score:  4 rds + 4 pull ups into round 5 = 126 reps

Scaled with 55# front rack lunges, kipping pull ups

The killer on this is the lunges.  The pull ups were almost a relief at the end of the round.  I had no preconceived notion of how many rounds I would get, but feel like I put in a good effort.  

"Allergic to Rain"

Ok, I have to confess, I was super excited to see dumbbells in the workout today.  We used to do a lot of dumbbell workouts, but it's been a LONG time!  What I wasn't happy about was the rain!  I decided to row this workout, because running in the rain just doesn't appeal to me.  So, today I joined the "allergic to rain" crowd and rowed.  Cost me some time, but honestly I think my rowing 500m time is spot on with my running 400m time, so maybe not.

3 RFT (15 min time cap):
Run 400m
10 R Arm Dumbbell Snatches (from Floor) or 10 R Arm KB Snatches (from Hang) 55/35lbs RX+ 70/55 55+ 45/25
10 L Arm Dumbbell Snatches (from Floor) or 10 L Arm KB Snatches (from Hang)
10 Burpee T2B

AT the 15 min time cap I was at 237m rowing the third round.  


“Finisher”
5min to Establish a Max Snatch (Pwr, Sqt or Split)
**Bar can be pre-loaded prior to WOD with weight for 1st Snatch attempt, BUT once bar is loaded with weight cannot reduce!

My lifts:  65-85-90 

Strength was 1 split snatch to 1 hang power snatch
my loads:  55-60-65-70-85-90

Stupid Congestion

I'm astounded that I still have chest congestion.  I'm just living with it.  I feel fine otherwise.  Still, it is annoying.

Today's WOD was fun. 

For Time:
15 KBS 55/35 RX+ 70/55 55+ 45/25
500m Row
15 KBS

Rest 3 min

For Time:
30 KBS
500m Row

My times:  3:35, and 3:35 Rx! 

I was able to do all the KBS unbroken, and it's been a while since I used 35#, but it didn't feel all that heavy.  My rowing needs improvement, obviously.  Anyway, I enjoyed this workout. 

Strength:

EMOM for 5 min, 1 Power Snatch to 1 Squat Snatch @55#
EMOM for 5 min, 1 Power Snatch to 1 Squat Snatch @65#
EMOM for 5 min, 1 Power Snatch: 2 @ 75, 3 @ 85

Today after work I'm going out to run intervals.  I've signed up for a 5k in April and I need to get my butt in gear and build back up some stamina for running a 5k.  I'm not walking any of it this time...last year I was so damn weak from being sick I really had to walk part of it.  

Happy Hump Day!

Wow - it's COLD and WINDY! 

The WOD today had running in it and I was the one wuss who decided it was too windy to go outside.  So I rode the bike instead.  Couldn't see the display numbers so I watched the main clock and timed myself about the average time it takes to run the posted distances.  It was still a hard enough workout for me!! 

My double unders felt pretty damn good today.  I even had a set of 25, and could've gone more, but I stopped to breathe. 


For Time:
5cal Row- 10 Doubles- 50m Run- 5 KBS 55/35lbs RX+ 70/55 55+ 45/25
10cal Row -20 Doubles-100m Run-10 KBS
20cal Row - 40 Doubles - 200m Run -20 KBS
40cal Row - 80 Doubles - 400m Run - 40 KBS
20cal Row - 40 Doubles - 200m Run - 20 KBS
10cal Row - 20 Doubles - 100m Run - 10 KBS
5cal Row - 10 Doubles - 50m Run - 5 KBS

My time:  36:10
subbed bike for run, used 25#kb


Rest 2min
“Finisher”
2min Max Ab-Mat Anchored Sit-ups or GHD Sit-ups

Total GHD = 30

Well, damn!

So, as it turned out, I continued to feel crappy all last Friday. Chills, fever, etc.  And Saturday.  And by Sunday I was congested and zero energy.  Monday I hit up the urgent care and of course, it was Bronchitis again.  AGAIN!  Every single time I go to the islands and come back, seems like I get sick.  Maybe just luck of the draw, but I really think I should move to the islands.

Anyway, I wasn't "laying around reading".  I just vegged out.  Sunday I didn't even shower.  Or brush my hair.  And maybe I brushed my teeth...I honestly don't recall.  Gross, huh?  Ha ha!  

I was home from work Monday and Tuesday, and worked half a day yesterday.  I'm aiming for a full day today.  I've got two more doses of antibiotic to get through.  My lungs are feeling a lot clearer, and the fever ended days ago.

I have not rushed back to CrossFit because I'm actually learning from my experience last year - I pushed myself to go back too soon and ended up with pneumonia.  Don't need a repeat performance of that crap - no thank you!!

If all goes well, I plan to be back on Monday, raring to go!! 

Weekly Update

Well, I almost let the week go by without blogging.  Shame on me.

Let's see.  I made it to the 5 am class M-T-W, and purposely skipped Thursday.  I thought the WOD looked dangerous, honestly.  Handing off deadlifts to a partner without setting the bar down.  Plenty of potential for getting an injury.  I don't need an injury.  So I stayed home and rowed. 

This morning I went to the 5 am, feeling horrible.  I was thinking perhaps the 1/2 bottle (2 glasses) of wine I drank last night might have been the reason.  Now I'm afraid I'm actually getting sick.  I feel feverish and achy.  I really don't have time to get sick.  Although, not gonna lie, I would relish a few days at home just laying around reading a book or two.  I just hope I'm not really getting sick - I have stuff to do.

Open 14.4
14min AMRAP:
60cal Row
50 T2B
40 Wallballs 20/14 10/9′ 20/10 9′
30 Cleans 135/95 55+ 115/65
20 Muscle-Ups

My reps: 138

Modified by doing 25 TTB and 25 GHD sit ups, and used an 8# wallball.  I really should've gotten further than this, but I seriously had zero energy.

I warmed up on Power Cleans to 95#, just in case I made it that far, but it was not to be!

TGIF!

Baby Steps

This week, I'm taking baby steps and kind of easing back into CrossFit.  When you're foolish enough to take almost 3 weeks off, the potential for overdoing it and becoming ridiculously sore is a harsh reality.  I've done this before.  So, when I post my wimpy little weights on the CFJ website...that's what's going on.  I'm going light on purpose.  Next week I'll step it up a bit.  That's my story and I'm sticking to it!

WOD

For Time:
Run 800m or Row 1000
10 Air Squat Box Jumps 24/20″ RX+ 30/24″
15 KBS 55/35 RX+ 70/55 55+ 45/25
Row 1000 or Run 800m (opposite of start)
10 Air Squat Box Jumps
15 KBS
Run 400m or Row 500 (opposite of last)
5 Air Squat Box Jumps
10 KBS
Row 500 or Run 400m (opposite of last)
5 Air Squat Box Jumps
10 KBS

My time:  23:03 - modified
(box step ups, 25# KB)

I had mentally calculated how long this would take me and I came up with 23 minutes.  So, I took 3 seconds longer than I estimated - not too shabby.  I wanted to run today, but I didn't want go out in the cold.  I geared up and did it.  I even wore socks - I never wear socks to the gym.  But in the winter they sure keep my toes warm.  Although I continue to be slow, running felt pretty good today.  Progress!

Rest exactly 2min
“Finisher”
2min Max Sit-Ups (athletes choice) GHD or Ab-mat anchored

I did 1 min of GHD = 20 
and 1 min of unanchored sit ups = 20

Happy New Year!

Yeah, I know, it's January 12 already.  

I'm going to try and blog at least once a week this year.  Maybe get back to every day.  But we'll see how it goes.

I've been away from CFJ for almost 3 weeks.  We left for the Virgin Islands on December 23, and I did very little exercise while there.  A 5 mile hike here, some beach running there, and I considered snorkeling exercise, so I count that.  Lots and lots of walking.  But nothing to keep a body in condition like CrossFit does.  It was nice to have a break from it, but every day I kept thinking how tough it was going to be coming back.  And actually, it wasn't so bad!

WOD

15min AMRAP:
5 Pull-ups RX+ Strict C2B
15 Wallballs 20/14 10’/9′ RX+ 20/14 11/10′ 55+ 20/10 9′
30 Double unders
60ft Bear Crawl RX+ 30ft Handstand Walk

My total:  3 rds + 22 Double Unders

This was a nice WOD to ease me back into things.  I did fairly well on double-unders, and used a lighter wall ball, 10#.  No wait! It was 8#.  Oops.  I posted 10 on the website.  Oh well...honest mistake.

The bear crawls are just so awkward...crawling around with your ass in the air.  Complete loss of dignity.  Ha ha!!

Finisher was core work - I just did one round.  Good enough for today!