Hump Day!

Can't believe it's already Wednesday - the week is flying by.  Two more workouts and I get a rest day!!  Yahoo!

7 Rounds for time of:

200 Meter run
3 Power cleans (Men 205 lbs, Women 135 lbs)
5 Front squats

My time:  18:37, w/105#

I really liked this one!  I think the 105# was perfect for me - I was able to keep the intensity and didn't struggle too much with the squats. I probably could've cleaned more, but 135 would have been a struggle with the squats for sure.  I was shocked on the second round when my legs almost refused to run!  I had to really push myself just to maintain a slow jog.  But I really did enjoy the workout.

I decided to skip the optional 10 minutes of double unders after the workout.  Gotta save some energy for tomorrow! 

"J.T."

21-15 & 9 rep rounds for time of:
Handstand push-ups
Ring dips
Push-ups

My time:  12:10, modified

Just what my beat-up, tired shoulders needed - ha ha!  The HSPU were pretty shallow today.  I tried lowering my target but never hit it.  Well, I hit it but couldn't get back up.  So.  I raised the target back up.  We're not even discussing how many abmats I had.  Ugh.  Then, the ring dips...well, I had a couple decent ones at the beginning and then it went downhill from there.  Let's just call them "flailing ring pulses" and leave it at that.  Push ups...oh push ups...I'm trying different angles with my arms; arms closer in to my sides; trying super hard to stay tight.  Getting better.  Everything is a work in progress.


Strength:  Back Squats 5-5-5-5-5
My loads:   85-105-135-145-150

My knees sounded like bubble wrap being twisted on just about every rep.  I love the TK knee bands, though.  They really do help with keeping the joint warm, and make me feel like I'm not falling apart.

Monday

40-30-20-10 Rep rounds for time of:

Wall ball shots (Man 20 lb ball, Women 14 lb ball)
Pull-ups

My time:  13:50 - heavily modified

Lately, I've had to scale workouts that seem monumental to me.  Just in the interest of not feeling completely defeated before I even start.  I changed the reps to 20-15-10-5.  I still got in 50 wall ball shots and 50 pull ups.  I just mentally couldn't face 100 of each today.  And some days, it's more important for me to feel like I got a good workout (which I did) rather than feeling completely incompetent at basic workouts. 

I don't know what it is about wall ball, but it just kills me.  I might as well be over there doing thrusters.  I'm pretty sure I get exercise induced asthma with both of those moves.  Or exercise induced emphysema....something that makes it damn near impossible to get over 5 reps in a row. 

Anyway...

Strength:  snatch balance 3-3-3-3-3
My loads:  45-50-55-60-65 stopped after 1 @ 65 – shoulder pain

TGIF!

For time:

40 Kettelbell swings (Men 55 lbs, Women 35 lbs)
40 Double unders
30 Thrusters (Men 75 lbs, Women 55 lbs)
30 Pull-ups
20 Hang squat snatches
20 Box jump overs (Men 24” box, Women 20” box)
10 Muscle ups (substitute 10 toes to bar if unable to do a muscle up)
10 Handstand push-ups

Rules: If any of the movements are broken up, 3 burpees must be performed before continuing.
Angie's rules:  To prevent a mental breakdown, just do the WOD with no burpees.

My time:  20:28

It's Friday.  I'm wiped out.  My knees and shoulders are aching.  The thought of burpee penalties for every break in reps was so defeating, I almost didn't get out of bed.  However, I took it upon myself to modify the workout to suit me.  I still got the workout done, and I'll never miss those burpees.  I was keeping track of how many times I had to stop during the workout and I would've ended up doing 78 burpees.  In other words, I would have been there until 6:30.  

The other modifications I did:  stepped the box jumps, dropped to 35# on the snatches (shoulder pain), toes to bar instead of muscle ups, and not full ROM on the HSPU.

My one victory:  unbroken kettle bell swings (pretty sure everyone did this part unbroken)

TGIF!  My body needs a rest!

Wod B from 2008 CF Games

5 rounds for time of:

5 Deadlifts (Men 275 lbs, Women 185 lbs)
10 Burpees (with clap overhead while airborne)

My time:  8:22, Rx - PR by 37 seconds

Despite my loathing of burpees, I do love this particular workout.  I remember the first time I ever did it, just hearing the concept of "CrossFit Games" was a puzzling thought to me.  Ha!  I don't think I really "got" CrossFit back then, thanks to the less than stellar coaching at HZ, where I began this whole ordeal of getting fit.  Anyway, I love this workout.  I love deadlifts.

Today's strength was 5 rounds, 5 deadlifts/10 dips

I'm still working on getting a decent dip.  Today, with some positive reinforcement from Garth (thanks Garth) I was determine to get at least one full-range ring dip.  I actually ended up with two!  Now, I wasn't doing 10 dips per round.  I was trying for 5 max per round. 

My loads on the deadlifts:
125-145-175-185-185

On My Own

This morning I looked at the workout through my half-opened eyes and I knew I couldn't drag myself out of bed for thrusters and rope climbs.  I was just exhausted.  I rolled back over and got another 1.5 hours of sleep.  And then I got up and did this:

5 rounds for time of:

400 m run
25 air squats

My time:  17:52

My leg feels a little tight after running, but I'm stretching it and it's feeling better.  I'm glad I made the effort to get up and do some sort of workout today rather than just settling for nothing at all.  I always feel better when I exercise. 

Back to CFJ tomorrow!

Barbara

“Barbara”

5 Rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely 3 minutes between rounds.

I actually did a "Mini-Barbara" - I cut all the reps in half and did 5 rounds.

My time:  28:05 

Even cutting the reps to half of what was prescribed I got a really good workout, which is after all, why I'm here.  Some days it's just a bargaining process between my mind and body.  I know the full workout would've taken me more than an hour, so it was a good compromise.

Then I did the optional strength WOD:

10 minute time limit - amrap

20 double unders
1 squat snatch

My rounds/loads:  55-60-65-70

Sumo's & Box Jumps

As many rounds as possible in 10 minutes of:

10 Sumo Deadlift High Pull (Men 95 lbs, Women 65 lbs)
15 Box jumps (Men 24” box, Women 20” box)

My rounds:  6 + 10 SDHP - stepped box instead of jumping

Not a bad one for a Monday.  I'm always glad to get the Monday workout behind me.  It sometimes feels like starting all over again. But that really is one thing I love about CrossFit - you can always view it as a fresh start.  Every day is a new challenge and a chance to improve yourself.  I love it!

Strength today was snatch balance.  I didn't go very heavy - taking it easy on my left shoulder, since it's been a bit touchy lately.

5 ea @ 55-60-65-70

TGIF!

As many reps as possible in 10 minutes of:

Ring muscle ups
or
Bar muscle ups
or
Burpee pull-ups

My score:  37 burpee pull-ups

Ugh!  We did this after a long running workout and I was completely wiped out by the time we started.  I think if we had done this before the running I might have easily added another 15-20 reps.  None the less, I got in a full hour of hard work.

The running workout was:

6 rounds - run 100m
5 rounds - run 200m
4 rounds - run 400 m

I was super slow on all the runs, but consistent with my pace.  On the first 400 I stepped in a pothole and lost my left shoe, while my right one filled up with water.  It was a comedy!  Got the shoe back on pretty quickly and finished my "jog" back in.  This is the most I have run since February.  My leg feels pretty good!

And now I'm ready for the weekend.  Party tonight, party tomorrow!  Monday's gonna hurt!

FIFTY

Last night, I had a little trouble getting to sleep, just thinking about this big number: 50.  And then I realized I was not going to be one bit different when I woke up this morning, other than just another day older.  And really, that happens to every single one of us, every single day, if we're lucky.  So I let go of the though of how many years I'm celebrating, and just looked forward to the actual celebration! There will be beer this weekend!!

Today's warm-up was one round of The Bear with a barbell.  It was nice to skip the push ups/pull ups/wall squats/etc., for a day.

Then we had a mini-wod as the rest of the warm up:

5 minutes to do 50 burpees
rest 2 minutes
5 minutes to do 50 toes to bar
rest 2 minutes
5 minutes to row 50 calories

I made it to 45 burpees.  *smirk*
I made it to 43 toes to bar
I made it to 50 calories, in under the 5 minutes.

So I'm all warmed up...

Then the strength was my *favorite* lift - Squat Cleans!  Yay!

3-2-1-1-1-1-1

My loads:  85-95-105-115-125-130-145 (PR by 15#)

I knew the 145 would be a PR but I couldn't exactly remember what my previous was.  (Note: It was 130, set exactly a year ago on my birthday!)  I was super excited that I got the 145, and felt like I could've easily done another 10 lbs.  I just love, love, love how squat cleans feel.  It is the one lift that every movement just makes total, absolute sense to me, and feels amazing when the bar lands on your shoulders and you stand it back up.   So yay for a new PR!

Then the birthday WOD:

5 Rounds for time of:
10 Dumbbell hang squat cleans (Men 35 lb dumbbells, Women 20 lb dumbbells)
10 Kettlebell swings (Men 55 lbs, Women 35 lbs)

My time:  8:11, Rx

The first round was unbroken, and took less than a minute.  And then holy crap - I was so winded I could only do three squat cleans before setting the weights back down on the second round.  Then I paced myself a lot better, with the goal of finishing under 10 minutes.  I really would've like a 5 minute time, but I'd also really like to be 30 again, have washboard abs, and a million dollars, and while we're at it, I'd also like to live in the Virgin Islands.  But none of that is happening.  Ever.  ;)

Happy Hump Day

For Time:

20 Shoulder to overhead (Men 185 lbs, Women 125 lbs)
40 Burpees
Partition as needed, any order.

My time:  7:34

Last time we did this (5/12/11) I used 85 # and it took me 8:07, so today was an improvement, though I'm still a long way from Rx on this one!  My left shoulder is killing me.  I swear, you get one body part feeling better and the pain just moves to another part.  Got released by the sports medicine doctor yesterday for running, so now my shoulder are going to give me trouble. Hopefully a few rest days coming up will help with that.

Strength today was shoulder press, push press, push jerk, 3 sets of 3 each

my loads:
sp:  45-50-55
pp: 65-75-85
pj: 95-105-115

All of these loads felt super heavy, today.  Some days I feel invincible and other days, strength eludes me. I guess I can't be SheRa every day, huh? ;)

Tomorrow is the big one!!  Woo hoo!!

Dumbbells

As many rounds as possible in 12 minutes of:

6 Alternating one arm dumbbell squat snatches (Men 45 lb dumbbell, Women 30 lb dumbbell)
8 Ring dips
10 Front squats holding dumbbell in rack position

My rounds:  5 + 3 squat snatches, rx weight, jumping bar dips

I begin to wonder if I will ever get a decent dip.  I've had a few random single ring dips that would have been considered legit, but they're pretty rare.  And bar dips seem even more difficult.  I don't know what the answer is.  Maybe I'm trying to engage the wrong muscles?  I don't know.  I need therapy.  Ha ha!

Strength today was alternating 1 arm dumbbell squat snatch
3-2-2-1-1-1 (each arm)

my loads:
15-20-25-30-35-40

It's Birthday Week!

Yes, that's right.  Birthday week!  I'm celebrating all week long!  Because I can.  You get to do stuff like that when you get older. Don't be jealous. *hee hee*

So tonight, I'm not really partying, but I am celebrating.  I'll have an extra piece of dark chocolate for dessert.  Baby steps...I have to work my way up to the weekend. 

I'm excited about my birthday workout, which shall remain a mystery until Thursday.

Today's WOD:

3 Rounds for time of:

400 Meter run
15 Box jumps (Men 24” box, Women 20” box)
12 Ring push-ups
9 Chest to bar pull-ups

My time:  16:09

Running is slow going these days but I'm running.  Stepped the box jumps since I think some of this high impact stuff contributed to my fracture.  I'll be stepping instead of jumping from now on.  Ring push-ups got really difficult, really fast.  I did 10 in the first round and the last two, I almost did a face plant so I did four good regular push ups and moved on.  Second round I did 4 ring push ups and the remainder regular; third round six and six.  The WOD took me a long time, but I contribute that more to the (slow) running than anything.  

Strength today was snatch balance

5x5 @ 35-40-45-50-55

TGIF!

For time:

10 Back squats (Men 225 lbs, Women 155 lbs)
20 Double unders
8 Back squats
40 Double unders
6 Back squats
60 Double unders
4 Back squats
80 Double unders
2 Back squats
100 Double unders

As rx’d is with no rack; bar must be cleaned from the ground.

My time:  19:48, 155# from the rack

Yeah, so I didn't do it "rx".  I can't clean 155# but I can sure back squat the heck out of it.  I actually set a 10 rep PR with this WOD.  My previous 10 rep back squat was 145.   The double unders just ate me up today.  I was tripping, cussing, slashing myself with the rope, sweat flying everywhere...I was a mess.  But I got through them okay.  And my leg, while I did have some muscle issues while jumping, seems to be fine with some post-WOD stretching.  

Strength today was a clean, then move the bar to your back then back squat - 1 rep, 5 sets

my loads:  65-85-95-105-125

TGIF!!

Ugh, burpees!

I don't know a single soul who loves burpees.  I mean, they're not like Chinese water torture or anything but yuck.  I'm so deathly slow at them, I always cringe when they are in the WOD.

With a 15 minute time limit:

Row 2000 meters
As many reps as possible of burpees
Start with the 2000 meter row and with the remaining time of the 15 minutes perform as many burpees as possible.

My time/reps:  9:52 row, 41 burpees - PR by 1

Laughable, almost, isn't it?  One burpee.  Ha ha!  Oh well, it's a PR and I'm taking it!


Strength today was overhead squats

5 x 5 @ 55-65-80-90-95

I was surprised at how good my shoulders felt on the overheads today.  Wrists and knees are another story, but I got through it without putting on my knee sleeves.  Woo hoo!

Half Way There

Yay- three workouts in the bank, two more to go!  I'm ready for my Saturday sleep-in.

This morning we started with agility drills, and I figured we were in for the Jenks Mile.  Luckily, it wasn't that bad - only 10 x 100m runs (sprints if you're not me...jogs if you are me).  My leg is feeling pretty good.  I have some minor muscle discomfort (hesitate to call it pain) in that left calf, but no residual pain after running.  I'm being mindful to stretch a lot, so I think it's all good. I have a follow up appt on Monday and hopefully that'll be the end of visiting the doctor.  Then I can get back to my Sunday afternoon run!

Strength today was Hang Power Clean

5 sets of 3 @ 55-65-85-105-115

I set a 15# PR on the 3 rep hang power clean - they were sloppy, but I made them.
Also, my previous 1 rep PR was 105, so this is a 10# PR on the 1 rep. 

It's nice to get a new PR every now and then!!


WOD:

For time:

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

My time:  12:51, scaled

Modified as follows:  stepped the box jumps, 20 pull ups, and 20 wall ball shots.  We were running short on time, and as I hit 15 pull ups I looked at the clock and it was already after 6:00 am, so I decided to bump those down to 20 as well as the wall ball shots.  Still a decent workout!!

I ran today!

3 Rounds for time of:

400 Meter run
10 Thrusters (Men 135 lbs, Women 95 lbs)
10 Bar muscle ups

My time:  18:18, modified

Okay - I ran!  I RAN!!  I ran and it didn't hurt.  Yay!!  

So, I modified the WOD - 75# thusters and c2b attempts/kipping pull ups.  I had a few chest to bar pull ups, but mostly just really good chin-way-over-the-bar kipping pull ups.  I didn't love the thrusters, but I was so excited about actually running without pain, I didn't care about the thrusters or how long they were taking.  I have to keep after the stretching and get these muscles back to normal in my calf, but for now I'm saying "I'm back!"

Strength today was thrusters. 
2 each at 45-50-55-60-65-70-75

TGIF!

3 Rounds for time of:

800 Meter run
50 Sit-ups
50 Walking lunge steps

My time:  24:41, mod

The warm-up was a 400m run.  I thought I'd try running, since I'm sick of rowing and I ran a 400 the other day with no problems, but the minute I stepped out the door, I felt pain in my leg and didn't want to risk it, so I modified and did 800m rows instead of running.  Odd that it felt fine the other day but hurt today.  Frustrating.   This was a fun enough workout, but let me tell you - getting back on that rower after 50 walking lunges was torture!! 

Anyway today was a bit different.  We warmed up, and then did the WOD first, with the strength component at the end.  Seems like when we do it this way, more people skip the strength and just go home after the WOD.  I stuck around for the strength, even though bench isn't one of my favorites...I just like getting a full hour in. 

Bench Press:

3 ea @ 55-60-65-70-75-80-85

Snatch this!

As many rounds as possible in 10 minutes of:

7 Power snatches (Men 95 lbs, Women 65 lbs)
7 Chest to bar pull-up

My rounds:  5 + 4 snatches - kipping plu

Ah, snatches!  It's easy to love them when they're light weight power snatches, right?  If I could've just done 10 minutes of power snatches I'd have been perfectly happy with that as a workout.  I know back during The Open I talked all big about working chest-to-bar pull ups all year, but today I did only two or three and decided I'd be better off doing kipping in the WOD.  So I kipped.  I still need to work c2b.

I am, however, making a concerted effort to do a few strict pull ups in the warm up every day.  I figure if I get better/stronger at those I am building strength that can only help the kip and chest to bar pull ups.  Plus, B makes strict pull ups look SO freakin' easy, I'm totally in awe of her, and I wanna be just like her when I grow up.  Ha ha!


Strength today was overhead squats

5 ea @ 55-65-70-75-80

Feeling the soreness from the previous three days, mostly in my shoulders.  Knees felt pretty decent today - I even skipped the knee sleeves.

I'm ready for Friday - Bring it on!!

So sore!

This is turning out to be one of those weeks where I'm just going to be sore from head to toe!

We started off this morning with a 10 minute row.  I went pretty light on the damper setting - about a 4.  I managed about 1750 meters.  Not anything stellar, for sure.  Then we had three rounds of "warm up": 10 plu, 10 p/u, 10 wall squats, 10 v-ups, 10 dips.  I did a few strict pull ups, but mostly just hung from the bar to loosen up my shoulders.  Dips were just "attempts" - a major thing I need to work on!


Strength today was  20 rep back squat!  It's been a while since we did this one.  I had to go back and look - it was September 19, 2012.  (On that day I attempted 140# and failed.)  Today I went with 125# and did just fine.  


Then the WOD...

3 Rounds for time of:

15 Toes to bar
25 Push-ups
35 Box jumps (Men 24” box, Women 20” box)

My time:  16:32

I stepped the box jumps instead of jumping. My calf muscle still isn't 100% normal after that stress fracture.  The bone is healed but the muscle is still kinda weird.  Anyway, I'm working on it.  My toes to bar were a mixed bag today.  Had a nice set of 7 kipping and then it was hit and miss with the kip.  Mostly sets of 3 or 2.   Good workout!

New Name, Same Game

You'll notice, perhaps, I changed the name of my blog.  I'm no longer "CrossFit Angie".  It was time for a change.  Actually, I'd heard from a few friends who were using "CrossFit" in their blog names and/or Facebook pages, that they had been contacted by HQ legal and asked to cease using the CF name if they were not an actual affiliate...and I'm not.  So, I figure I'd save them the trouble.  I'm small potatoes, so who knows - they may have never bothered with me.  But why tempt fate? 

I went with WOD Ever it Takes, because it was a good fit.  I'll do whatever it takes to stay in shape, to maintain my health, and to progress in my fitness.  And to hopefully look better than my high school classmates when I run into them in the grocery store.  Ha ha ha ha - the truth comes out!!

Today's WOD:


5 Two minute rounds of:

7 Push jerks (Men 165 lbs, Women 115 lbs)
Max double unders with remaining time

Rest 1 minute b/w rounds.

My total D/U:  138

This one looked pretty evil from the comfort of my bed this morning. And, of course, it was.  I started out with the Rx weight of 115lbs.  In the first round I got through 6 jerks and failed on the 7th.  Couldn't lock out.  Then I failed on the clean.  Tried again, made it and got that 7th jerk.  Then I had like 25 seconds to get in some double, and manged only 7, and some serious slash marks on my legs from the wayward rope.  I immediately decided to scale for the other rounds, and dropped to 85#.  It felt pretty darn good after 115#!!  I wasn't exactly burning up the double unders, but I managed to do the remaining rounds of push jerks unbroken.  Bottom line...a good workout!

Strength today was Split Jerk (from the rack)

5@85, 3@105, 2@115, 2@120, 1@125, 1@130, 1@145(f)

I was feeling weak this morning, but decided I needed to push myself.  The 130# felt pretty good, and I decided to go for a PR.  I got that 145# up over my head but couldn't quite lock it out, so I bailed/failed.  I will get it next time!!!

Nasty Girls

3 rounds for time of:

50 Squats
7 Muscle-ups
10 Hang power cleans (Men 135 lbs, Women 95 lbs)

My time:  10:12

Scaled weight to 75# and did 7 pull ups in place of muscle ups.  Yeah, I totally took the easy way out here.  Looking back to the last time we did it, I did the 95# hang cleans.  Not sure what I was thinking today except, "holy cow that's heavy".  I did feel like I got a great workout, with pretty good intensity, so that's all that matters.

I've been feeling so fat lately and more than anything I think it's because of the weekend drinking. SO, I'm on the wagon until my birthday party weekend.  Then after that, right back on it until Memorial day.  I can't keep partying like I'm 20.  Heck, that wouldn't even be legal, would it?!

Strength today was snatch balance

5 ea @ 45-50-55-60-65

I need to get better at bringing the bar down gently to my back so I can go heavier on these.  Working on it...

TGIF!

What a week!  CrossFit has been pretty awesome and I'm sore all over.  CrossFit has been the best part of my week.  But work...oh, work - it's been ridiculous.  I'm repeatedly amazed at highly educated people who seem completely stupid some days.  I don't understand how they managed to get a degree in anything. 

The grand finale at work was a water leak last night about three feet from our server.  Yikes! 

But all is well, in the end.  Water leak is fixed, no damage to anything.  It's Friday, and I get a couple days to relax.  And, best of all, tomorrow is the very first ever Tulsa Craft Beer Festival! Just what I need!

WOD

3 Rounds for time of:

21 Deadlifts (Men 135 lbs, Women 95 lbs)
15 Hang power cleans
9 Thrusters

My time:  11:49, w/75#

My initial thought was "scale to 75".  Then I let myself think I could go 95, so I loaded up the extra 20# at the last second.  I made it through about 5 cleans and since I was starting to do split cleans, I figured I'd never get done, so I dropped the 20# right back off.   And I was so thankful I did, because even at 75#, the thrusters felt awful!!  Had I gone 95# I would still be there, staring at the bar right now. 


Strength today was squat clean & jerk.  I do love squat cleans!! 

1 ea @ 55-65-70-75-80-85-95-105-115-125

TGIF!!

Improvements

5 Rounds for total reps of:

1 Minute of toes to bar
1 Minute of ring dips
1 Minute of double unders

My reps:  232, with bar dips

So the compare to date on this one goes back to my second week at CFJ!   I had never done toes to bar, and still didn't quite have double unders figured out.  I could do one; stop; rest; do another.  So today I almost doubled my score from 2009!!  Yay!  And I did fairly well with kipping toes to bar at the beginning of the WOD today, but as time went on it got more difficult.  Still I managed at least 10 per round.

Here's the breakdown:

TTB: 14, 11, 10,10,10
Dips: 10, 13, 12, 11, 11
DU: 18, 20, 25, 27, 30

Notice how my double unders increased each round?  Fatigue will do it every time.  I'm too tired to be tense and when I relax a little, my doubles get better.  Also...today is the first day of doing double unders since I hurt my leg.  I experienced a little muscle soreness this morning but it feels fine now.  I'll say I'm healed. 


Strength today was overhead squats

5 ea @ 45-50-55-65-70

Isabel

Ah, Isabel.  Laying in my bed this morning, it was tough to think of actually making it through this one, as sore as I am.  Let's review:  hips and glutes sore from kettlebell swings; quads sore from squats; traps, lats, just about every muscle in my ribcage sore from pull ups.  The only thing not sore is my abs.  So, squat snatches sounded awful today. But, as usual, the warm up  loosened me up and I was ready to go!

“Isabel”
For time:
30 Squat snatches (Men 135 lbs, Women 95 lbs)

My time:  7:43, scaled to 75#    This is a PR for me by 2:46!!

Next time I will go with a heavier weight.  My strategy was to just keep a steady pace the entire time and not get overly excited on the first ten reps like I normally do.  It worked out great. 

Strength today was also Squat Snatch

1 ea @ 55-60-65-70-75-80-85(f)-75-75-75

Oops...almost forgot!

Totally forgot to blog about my workout today.  Although, I doubt anyone was hanging on the edge of their seat, refreshing their screen, dying to know how my workout was. 

My hands were sore and red until about noon from all the pull-ups we did this morning.  Throw in rowing from today, more rowing from yesterday.  Yeah....tender hands.  But no rips or tears.   I love my gloves!

WOD

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups

Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping. (Uh, yeah...maybe in some parallel universe, where I'm totally awesome.)

My time:  20:31

Of course, I did kipping pull ups, and used two abmats for my handstand pushups.  I'm good for about one or two strict pull ups and that's it.  Maybe just one these days. 

But my friend, B is a whole other story!  I look across the bar as I'm flailing around like a dying bird, and I'm pretty sure she's levitating and just resting her hands on the bar, to make it look like pull ups.  Yeah, she's making strict pull ups look entirely effortless and almost magical.  She's not even breathing or sweating!  Amazing.

The warm up today was 10 sets of 30 seconds rowing, 30 seconds rest, for meters.  I managed 1250m.  I wasn't going all out, obviously.  I'm so sick of rowing right now.  Ugh!

The other part of the warm up was 10 sets of wall squats, 30 seconds on, 30 seconds off.  I managed 125 of these bad boys.  So between these and my soreness from kettlebell swings yesterday, I should be virtually crippled by tomorrow morning!

Happy Monday!

For time:

1 Mile run
100 Kettlebell swings (Men 55 lbs, Women 35 lbs)

My time:  15:27 - subbed 2k row for 1 mile run

I so want to run.  I hope within the next week or so that I can!  I saw the orthopedic doc today and after looking at the x-rays, he thinks the bone is healed.  I still have some muscle tenderness/pain, so I've got stretching exercises to do until I am pain free.  He suggested elliptical when I get to that point and I just laughed.  I'll do some walking/running intervals when I'm pain free.

Strength today was snatch balance
5 each @ .35-45-50-55-65

So tired of rowing...

Complete as many rounds as possible in 12 minutes of:

400 meter run
5 Deadlifts

My rounds:  4 + 1 min rowing - DL @ 185#

I subbed 2 minute rows for the 400's.   Getting really tired of rowing, but I'll be healed up soon enough. 

Strength today was Dead Lift to work up to whatever weight we wanted to use in the WOD

Dead lifts:
5 ea @ 105-135-155-175-185

Fun With Skills

 This morning's warm up was super fun.  We don't often have the opportunity to work some of these skills, and I thought it was a good change of pace.  We still got a nice warm-up and had time for strength, and the regular WOD.

This was the warm up:

20 min AMRAP

:30 pull-up hold (chin above bar)
:30 squat hold (toes as close to wall as possible)
:30 handstand hold
:30 L-sit hold

My results: Roughly 3 rounds

My first set of pull-up holds kind of set the tone for how that little element was going to go.  I think I held the first time for 10 seconds; then 5, then 5, and so on, with plenty of rest between.

Handstand holds for 30 seconds are fairly easy, so no trouble there.

The squat holds - holy moly!  I fell on my butt the first try, then moved out pretty far from the wall and finished.  Second round I just did a squat hold in the open floor area.  Third round, I actually got up to the wall, about 2 inches and held the full 30 seconds.  Torture!

L-sits are something I love because the first time I ever tried, I failed miserably and thought I would "never" do them.  Well, once I changed my mind about that, I was determined to get good at them.  I wouldn't really say I'm "good" at them but I can hold for over 20 seconds.  My longest one this morning was 21 seconds, then mostly they were around 10-15.

Then our strength component was  Power Clean and  Front Squat:

Warm up sets:  5-3-2-2 @ 55-65-70-75
Work sets:  1 ea @ 85-100-125

(I so should have gone for 130 - it would've been a PR...ah, maybe next time.)

And then, the WOD:

As many rounds as possible in 8 minutes of:
10 Pull-ups
10 Bar dips

My total = 4 rounds

Dips are feeling better, though still not full range.  I'm getting there, though!

Sweet! A new PR!

I haven't set a PR on Back Squats in a long, long time.  As a matter of fact, last time I PR'd on back squat was October, 2010.  That's too long!  Today we had an opportunity to max out and see if the recent squatting program has helped us gain strength.  I didn't even fully participate in the program and it helped me!  My previous PR was 200 lbs, so I was going to go for just 205, but figured, what the heck, I'll go for 210 - and I made it!

Back Squats:
warm up sets:  5-3-2-1-1 @ 85-105-125-135-155
work sets:  1-1-1 @ 175-195-210 (pr)

Then the WOD...

For time:

21 Burpees
18 Push jerk (Men 115 lbs, Women 75 lbs)
15 Handstand push-ups
15 Burpees
12 Push jerk
9 Handstand push-ups
9 Burpees
6 Push jerk
3 Handstand push-ups

My time:  12:31, 2 abmats for HSPU

My first 10 burpees, I felt lighter than air, and then it was like someone dropped a rock on my lungs!  I just suck at cardio.  Anyway, I powered through.  The push jerks weren't too bad.  I split them up a little, but nothing horrible.  HSPU were awful, even with two abmats.  I need to devote more time/energy to these, but seems like there is always some other skill or element to work on.

My leg is feeling pretty good with a little bit of jumping and putting some weight on it.  I'm hoping to be released to start running again next week- I need to run!!

The End of The Open

So, it's finally over with, and I manged to come out a little better than I had hoped.  Of the 1255 women who signed up in my age group I came out #229.   I was hoping for top 25% and ended up at 18.5%, so I'm pleasantly surprised!

I must have been celebrating in my sleep, because I woke up this morning, after two rest days, way too many aches and pains.  Tennis elbow (ongoing), upper back still sore from last week's WODs (how is that possible?), and some unexplained soreness in my hips.  Although if I think hard enough, I can probably justify the hips.  Ha ha.

Anyway, nothing makes those aches and pains go away like a good workout, so off the CFJ for my daily dose of exercise.

3 Rounds for time of:

400 Meter run
21 Power snatches (Men 95 lbs, Women 65 lbs)

My time:  16:51, mod

I'm still not released for running yet, so I modified by doing 500m rows instead of the running.  I did the Rx weight on the lift, after doing fine in the strength.  I have been hesitant to do a lot of repetitive jumping on my leg until I get the okay, but it feels fine now.  Just minimal soreness.  

Strength today was snatch balance and then squat snatch

snatch bal:  5 x 5 @ 35-40-45-45-50
squat snatch:  1 ea @ 55-60-65-70-75

TGIF!

What a week!  I'm sore all over.  And this is a good thing.  I like being sore and knowing I worked muscles that needed working.  Specifically this week, I enjoyed the dead lifts and the dumbbell work we did.  Those are a couple of my CrossFit "loves".  So, a good week. 

I took a rest day on Wednesday, but made up for it by doing 13.5 twice yesterday. 

Today I had to modify because I'm not running yet.  Anther week or so and I hope to be released to run again.

WOD

5 Rounds for time of:

500 Meter row
400 Meter run

I just rowed a 5k

Time:   23:33.9

TGIF! 

13.5, and 13.5 re-do

Yes.  I did this one twice.

Twice in one day.  And for what?

One extra rep!

There's a lesson here, folks.  My level of fitness is much greater in my mind than it is in physical reality.  My first attempt at both 13.4 and 13.5 left me thinking "I know I am faster/stronger/(insert other extremely delusional adjective here) than this."  And I would not rest until I made a second attempt.  Sadly, the results of the second attempts weren't all that much better.  In my mind, I was going to get another 15-20 reps.  But reality strikes again!

So, the lesson:  unless I'm just totally sandbagging and I know it, re-doing a workout is rarely, if ever, going to yield significantly greater results.

But, I did get in two workouts in a day, so that's something, right?

Right...

CrossFit Games Open 13.5 (aka F*cked-Up-Fran)

Complete as many rounds and reps as possible in 4 minutes of:

65# pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Attempt 1 - 5 am:  28 reps
Attempt 2 - 12pm:  29 reps

Chest to bar didn't give me this much trouble last year.  I'm a good 5 lbs heavier than last year.  Let's call it muscle.  Okay, we all know that's bullshit, right?  It's fat.  So, anyway, pounds are pounds and hauling extra weight up to the bar never makes it easier.

I was getting the height but not touching the bar on most of the no-reps.  That's a matter of technique and I just need to work on it.  The main thing is, I need to work chest-to-bar all year, and not just get in a panic the day they announce them for The Open and try to be good at something I have not practiced at all.

Anyway, I'm glad The Open is over.  I'm glad I participated.  My hope is that I came out somewhere in the top 25% of my age group.  We shall see.

Yay! Dead lifts!

I did not want to get up  this morning.  My flannel sheets were warm.  The house was cold.  I could hear rain falling on the skylight in the bathroom.  I was so comfy, and I really feel like I'm coming down with something.  A cold, maybe just allergies. All day in bed sounded pretty nice right about 4:30.  But, I laid there and talked myself into getting out of bed.  I'm glad I did - our strength component included dead lifts and it's been a while since we've worked on them. 

Dead Lifts: 
warm up sets:  5 @ 85, 5 @ 105, 5 @ 125
work sets:  5 x 10 @ 155

In between sets I worked ring dips.  I did sets of 3 and actually had a few good ones!  Yay!

I had to modify today's WOD, since I'm still not jumping. (Two more weeks, perhaps). 

5 Rounds for time of:
15 Dumbbell push press (Men 45 lb dumbbells, Women 25 lb dumbbells)
50 Double unders    Row 1 minute

My time:  9:56

DB PP felt pretty decent, as long as I didn't try to over extend my left calf muscle, i.e., dipping too much.  I did that a few times and sure felt it!  Ouch!!  I'll be glad when this is healed up.

Cindy

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

I chose Cindy, and concentrated on not breaking up my pull ups.  Yes, I have been guilty in the past of breaking up sets of 5 pull ups into singles, or 3/2.  Yeah...I know.  Anyway, today I did all sets of 5 unbroken.  My push ups felt pretty decent up until about the last round, and squats always feel good.

My rounds:  11 even

Went to the Ortho for a follow up today.  Making progress, although I hurt it a little on Saturday, appears it was just muscle, not bone, so I'm on track to maybe start running and jumping again in a couple of weeks.  I really need to get back to running, though I know I'll have to take it slow and build back up.  I'm ready!

13.4 - do overs

So I figured now that I can kip toes to bar, I'd have a chance of bettering my score on this one.  Well, as luck would have it, 95# felt ridiculously heavy this go around.  Ah well, I ended up with two reps more than I did on Thursday, I'm just not sure it was worth all the stress of making myself do it again, but I did love the fact I got in an extra WOD this week.

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

My total reps:  46, Rx

Good Friday

I had the day off work today, but got up at 4:30 anyway with hopes that I could re-do 13.4 today and have it over with.  No such luck.  But I understand rules are rules. 

The prescribed WOD today was:

“The CrossFit Jenks Warm-up”
3 Rounds for time of:
15 Overhead squats (Men 45 lb barbell, Women 35 lb barbell)
15 Push-ups
15 Ab mat military sit-ups
15 Ring or bar dips
15 Pull-ups

B and I practiced some clean & jerks, but mainly I focused on getting kipping toes to bar down on a reliable basis...not just hit and miss.  I have it now!!  Yay!!  Anyway, when it came time for the WOD I was about to leave and decided I'd modify the WOD so...

I did:

3rds
15 OHS 35#
5 push up
15 abmat sit up
10 bar dips
5 kipping TTB

My Time = 8:46

Never Say Never

Yeah, let's see.  First of all I was not going to do the Open this year.  Then, after I signed up, I said I wouldn't be re-doing any workouts for the Open this year.  Well, I guess I lied.

I'm planning to redo 13.4 on Saturday.  Not because I have even a glimmer of a prayer of getting to the games.  Not because I think I'm going to double my score or something radical like that.  No, I'm redoing it simply because when I left the gym today, I though to myself, "I didn't do my best".  I can't leave it hanging like that.  I've given my all on every Open workout so far, and I won't post my score without going back and giving it a better shot.  Even if I get only one more rep, even if I get the same score, I want be able to say, "I've done my best", and I can't honestly say that this morning. 

CF Open WOD 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Clean and jerk  (men 135#, women 95#)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

My total reps:  44, Rx

Fun!

For time:

500 Meter row
15 Power snatches (Men 135 lbs, Women 95 lbs)
500 Meter row
15 Hang squat cleans
500 Meter row
15 Thrusters

My time:  11:50, scaled to 55#




This was a fun workout, as scaled.  Had I attempted 95# I would have struggled (especially with the snatches) and my time would have been maybe double.  But, at 55#, I was able to keep moving, rest very little and get an intense workout.  Wish I could  move that fast with Rx weights.  I'd feel like a superstar. :)

I'm almost banking on tomorrow's Open WOD having some heavy weights (hopefully some squat cleans) and I'm still babying this stress fracture, which was my main reason for scaling today.  If I'm going to sacrifice healing time, it will be for the Open. 

The Bear Complex

“The Bear Complex”

7 Sets of the sequence:
Power clean
Front squat
Push press
Back Squat
Push press
5 Rounds

I did the warm up, and then one set with the 35 lb bar.  Still healing my leg....

Then I rowed a 5k as I watched everyone else fight The Bear.

It's interesting to be an observer some days.  I can pretty accurately predict when someone will fail, or in some cases, they just give up.  There is a moment of hesitation, just slightly longer than is truly needed for a transition or re-grip.  There's a look people get in their eyes that says they've given up.  It's a subtle thing, just enough to signal they are done - just a flicker the eyes, or a momentary loss of concentration.  And most of the time, if you're watching, you can see it and, sure enough, the bar hits the floor.

What would be more interesting is to be able to stand next to someone and catch that moment, and call them on it and see if they could recover and move on.  Because, most time's it's not muscle failure or physical weakness, it's just a mental thing.  Hmm...

5k row = 24:22

Boombastic

Jamming to a little Shaggy this morning.  :)
Shaggy - Mr Boombastic - Vidéo Dailymotion

As many rounds as possible in 12 minutes:

2 Rope climbs
20 Push-ups

My rounds:  4 + 1 climb

I did modified rope climbs (standing to reclining to standing - straight legs).  Still babying the leg until I get the ok from the doctor.  Should be a couple more weeks.  It's feeling a lot better already though!


Strength today was Back Squats  I did warm-up sets of 5 @ 85 and 3 @ 105.  Then switched to back extensions, again, to save the leg.  Did 8 sets of 10. 

Now...back to my jam.

CF Open 13.3 aka 12.4

This was a nightmare WOD I never wanted to re-live.  But hey, this is CrossFit ladies & gentlemen. Shut up and gut up, right?   And so I did...

I did the best I could with this one - honestly.  I had several no-reps that would have put me close to 150.  Just couldn't seem to pace my breathing today.  I started out with 17 unbroken and then it just went to Hell from there. 

Not even tempted to re-do this one.  The up-side is (there's always an up-side) I avoided any jumping, therefore helping my leg to heal just a little bit more!  But I'll happily sacrifice the healing process if Clean & Jerks show up next week in 13.4.


CrossFit Games Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

My total reps:  142

Tabata and other stuff

On my way to the office this morning, I heard a hilarious story on the news.  It seems that Lululemon is recalling some of their yoga pants because  - get this -  "they are too revealing".  Ha ha ha ha!!  Everything they sell is pretty darn revealing.  I mean, seriously, most of their shorts/pants leave so very little to the imagination, there are already things I will never be able to un-see.  Anyway, I thought it was pretty comical.

Much like my pull-ups today during...

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Pull ups:  4-4-4-4-3-3-3-3 = 28
Push ups: 7-7-7-7-6-6-6-5 = 51
Sit ups:  10-10-10-10-10-10-10-10 = 80
Squats:  12-12-12-12-12-12-12-12 = 96

Total:  255

Strength today was hang power snatch, which I opted not to do because of the jumping/extension, etc.  So I did some light dead lifts (sets of 5 @ 85#) alternating with back extensions (sets of 10).  Nothing fancy or very strenuous...just something to keep me moving.

For time:

20 Burpees
400 Meter run
30 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
500 Meter row
30 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
400 Meter run
20 Burpees

My time:  16:30 - modified

I rowed 500m in place of the 400m runs, and subbed 20 push ups in place of burpees.  Wall ball shots were not hitting the white target, simply because I couldn't/wouldn't jump and it makes that much of a difference.  So I was hitting the first red line (which is still like ridiculously high, by the way). I know I will need to be patient in waiting for this leg to heal, but I'm ready for it to be over with.  I need to get out and run!! 

Strength today was SP/PP/PJ 3 sets of 3 each.  I only did 6 sets of SP at 3 each:

55-60-65-70-75-80

Bah!

As many reps as possible in 12 minutes of:

10-8-6-4-2 rep rounds of:
Bar muscle ups, chest to bar pull-ups or pull-ups (Athletes choice)
Dumbbell hang clean and jerk (Heavy as possible with proper mechanics)
If you make it through the 2 rep round start back at 10 again.

Post reps and dumbbell load to responses.

My total reps:  82 - kipping plu, 25# db's


 So, this morning I had my follow-up visit with the doctor.  I do, indeed, have a stress fracture in my fibula.  So, NO jumping, NO running, NO heavy loads, NO doing anything that hurts.  I'll return in two weeks for another follow up and see how things have progressed.  I will just have to modify workout accordingly.  But if Double Unders show up in the open, I'll just have to delay my recovery for a little while.  Likewise with any sort of heavy cleans or anything that requires a full extension and/or jump.  For now, I'll just wait and see.

CrossFit Games Open 13.2

Last night, I eagerly awaited the announcement of this WOD.  When I saw box jumps I kind of panicked a little.  I mean...I possibly have a stress fracture, right?  After about 3 minutes I said, "What the heck, I'm going to jump anyway - it's not confirmed that I have a fracture." So I went to the gym this morning prepared to do box jumps, and just live with the consequences. 

Much to my surprise and delight, when Breck read the rules to us, we learned that  STEPPING onto the box is acceptable. This was like a Christmas present for me!   I'm much faster/more efficient at box steps than jumps, and the risk for injury is greatly reduced.  (Perhaps someone at HQ is catching on to the notion that box jumps are causing tons of Achilles injuries?).  In any event, I was pumped and ready to do this one!!  Woo hoo!!!

Complete as many rounds and reps as possible in 10 minutes of:

115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24″/20"  box

My rounds/reps:  6 full rounds + 11 box jumps = 206 reps

I'm so excited!!  I really wasn't expecting to get more than 4 rounds, maybe 5.  I was so close to 7!!  If I weren't going out of town this weekend, I might be tempted to re-do this one just to hit 7 rounds.  But, alas, I am more than pleased with my score and I'm smiling from ear to ear today!!  Life is good! 

Little Miss Modifed

Yesterday, as I went about my business thinking "muscle strain" and the doctor proceeded to poke and prod my leg in order to see where the pain was, I never thought it would be hurting worse by the end of the day, simply because it's been a pretty consistent dull ache/soreness.  But, by the end of the day it was killing me - I suppose just from the extra manipulation the doctor did.  Anyway I had an agonizing evening and finally got some rest after taking some Aleve.  

And I woke to find I'd be modifying yet another WOD:


For time:

10 Deadlifts (Men 135 lbs, Women 95 lbs)
20 Box jumps (Men 24” box, Women 20” box)
10 Hang power cleans
20 Box jumps
10 Front squats
20 Box jumps
10 Push press
20 Box jumps
10 Thrusters
20 Box jumps

My time:  8:?? (can't remember my exact time!)

Modified - used 65 # on the weights, and stepped all the box jumps.  The only thing I broke up were the thrusters - 5 & 5.  Wish I could be this fast at the  Rx weight.  I scaled the weight down because in the warm-up the 95# hang power cleans were killing my leg - the jump shrug/extension part, specifically, and then catching the bar.  So...scaling was in order.  We'll see what 13.2 is tomorrow and whether or not I'll be able to do it as Rx.  Since I didn't stop hardly at all during the wod, I really got a decent workout - just not with heavy weights. 

The warm up today was 10 100m sprints.  Of course I'm not running so I just hopped on a rower and rowed for 10 minutes.  Managed to get in 1700m. 

NOoOoOOooooooo!!!!

Okay, so I went to the sports med doc today to have my leg checked out.  I'm thinking muscle strain, maybe a tiny tear?  He starts thinking stress fracture.  I'm all confused.  He sees a tiny place on the x-ray that "may reveal" a stress fracture, but he's unsure.  But by all the pressure points, pain reaction, etc., he's thinking stress fracture for sure.  SO...today I'll go for an MRI and then report back to him on Monday (dang that's a long time to sit and wonder)!

The word "CrossFit" was met by a blank stare from the doctor.  I explained as best I could and he says, "So, these calisthenics you do, you can continue as long as it doesn't hurt".  I'm picturing me doing double unders on one foot and trying to do heavy back squats with all the load on one foot, while I'm pretty certain he was picturing me doing a couple of sit-ups in front of the TV.  Ha ha!!

Anyway...it's a waiting game now.  We'll see if 13.2 is doable.  In the meantime I modify and keep on moving!

POSTED WOD:  

3 Rounds for time of:

7 Power cleans (Men 155 lbs, Women 105 lbs)
35 Double unders
7 Push jerk
35 Double unders


MODIFIED WOD:

3 rds of:

7 power clean (used 105# 1st rd, 85# after that)
10 back extensions
7 push jerk
10 back extensions

My time:  10:41 - modified

Happy Monday!

This morning during the strength, B and I worked on kipping toes to bar.  She received a good tip from someone else on how to kip, so we were trying it out.  It actually works.  I think I connected 4 or 5 during practice.  During the workout mostly sets of 3 and then when my grip/lungs started to go I was down to sets of 2 or just singles, but it's an improvement!!

As many rounds as possible in 12 minutes of:

10 Toes to bar
10 Hand release push-ups
10 Kettlebell swings (Men 55 lbs, Women 35 lbs)

My score:  5 rounds + 6 TTB, Rx

Strength today was, of course, Back Squats
warm ups:  5-3-2 @ 85-115-135
work sets: 10 x 3 @ 150



So, I'm two weeks and a day into this whatever-the-heck-it-is injury to my left calf muscle.  I am usually of a mind that if something is injured, give it two weeks to heal; then if it's not healed after two weeks, see a doctor.  Ugh!  I called and made an appointment for tomorrow morning with a sports medicine doctor at EOOC.  I was disappointed I didn't get Dr. Rahal - he's way better looking than the doc I'm getting.  Ha ha!  Oh well.  I just need to find out what is wrong and get healed up.  I hope nothing is torn or messed up to the point of surgery - just a strain that I need to be more careful with and avoid some movements for a while (running, jumping). However, I know if there are double unders in The Open, I'll be doing them no matter what!  We'll just see what they say tomorrow...

TGIF!!

Finally Friday!  Man, I need a day to sleep in!  I was tempted this morning, but I got up anyway.  The WOD wasn't horrible, although it contained two of my nightmare elements - box jumps and wall ball.  I don't know what my problem is with WB, but I struggle with it.  Today I got smacked in the face by the ball.  *pow*  Guess I should pay more attention (or develop better reflexes). 

21-15-9 rep rounds of:

Push press (Men 95 lbs, Women 65 lbs)
Wall ball shots (Men 20 lb ball, Women 14 lb ball)
Box jumps (Men 24″ box, Women 20″ box)

My time:  12:07 Rx


Strength today was a choice of back squats or run the Jenks Mile.  Since  I have no idea what is going on with this calf pain, I didn't think running would be wise. It's been two weeks and still hurting.  I don't know.  Seems like it's always something.  But I just keep on going.

Back Squats:
warm ups:  5-3-2 @ 55-65-75
work sets:  10 sets of 3 @ 85

CF Open WOD 13.1

Seriously, now in hindsight, I don't know what I was thinking when I thought I wouldn't compete this year.  I LOVE THIS STUFF!!!   I would have been so disappointed this morning if I weren't competing.  I'm SO glad I signed up, even if my training has been off.  I'm excited for everyone at CFJ and heck, even for myself.  

WOMEN - includes Masters Women up to 54 years old
 
Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

My total reps:  120, Rx

I started off at a pretty good pace (pretty good = 10 per min) on the burpees.  At minute two I was exactly 20 burpees in.  And then I slowed down.  The next 20 took me forever, but I got through them.  Then I foolishly broke up the lightest snatches 10-5-5-10.  I should've at least attempted to go unbroken, right?  Well I apparently have zero lung capacity because I was gasping for air.  And then more burpees.  Thirty took forever.  The 75# snatches, I just should've used a different strategy.  Should've dropped the bar every rep, but no...I tried doing sets of three, and I think I wasted a ton of energy hanging onto the bar.

BUT - I am completely 100% satisfied with my score and my effort.  So, bring on 13.2!!

Happy Wednesday!

4 Rounds for max reps of:

3 Minutes to complete:
500 Meter row
Max rep burpees with remaining time
3 Minute rest

My total burpees:  40
(10, 9, 11, 10)

This was a fun one, but tough as heck!  Getting off that rower and going right into burpees was torture.  My row times were all about 2:10 to 2:15 so I had very little time for burpees.  But I have to say, gladly, my burpee speed has improved.  10 per minute used to be the high end for me, but I was pretty consistent at getting 10 in under a minute here.

I just hope they don't kick off the Open with that damn burpee WOD again.  Ugh!!

Strength today was bench press
warm up: 5-3-2 @ 45-65-75
work sets:  5 x 5 @ 85

Open WOD 11.3

Open WOD 11.3

As many rounds as possible in 5 minutes of:
Squat clean and jerk

My score = 24 - PR!
(12 full C&J, 1 point each movement)

I was actually happy to see this posted today.  I was a bit worried about the weight but turns out it felt kinda light.  Go figure - I struggled with 95lbs overhead last week.  I got two more points than a couple of years go, and really enjoyed the workout.  Looking forward to Thursday to see what's in store!

After the WOD we did "death by pullups".  I made it through minute 8, and then went to 3 pull ups per round, to spare my shoulders.

$20 worth of fun

So, after repeatedly saying "I'm not doing The Open this year", I've thrown caution to the wind, along with $20, and we'll see where it all ends up.  I'm feeling fairly decent (although quite overweight these days) and all I can do is give it my best shot.  It pains me to see that I'm in the 50-54 category this year.  They could at least scale it down for me, but no...gotta age another 5 or 10 years for that.  Ha! I'll have fun, and I was planning on being at the gym anyway, so I figure what the heck - I'll just go for it.

Today's WOD

3 Rounds for time of:

9 Handstand push-ups
15 Ring dips
21 Push-ups
400 Meter run

My time:  19:04

Not even close to Rx.  2 Abmats for HSPU and barely hit the target 50% of the time.  Ugh.  Ring dips were more like jumping ring dips, but I had a couple early on that felt pretty decent.  Push ups are getting better, but not perfect.  Running....I was a bit worried going into the run because I've had some calf issues since a week ago Sunday.  I took it slow and no increase in pain, so I guess that's okay.

Strength today was Back Squats

10 x 3 @ 165#

TGIF!

Whew!  What a busy morning!  We had an internet outage this morning at the office.  I had to make sure that was taken care of so no one went into meltdown mode from lack of being connected. 

Then while reviewing security videos, I saw a person loading up what appears to be several cokes into a bag, late at night in the company kitchen, with the lights out.  I'm thinking to myself, "Who in their right mind would risk their job over six cans of Coke?"  Well, it turns out on closer inspection, they were not all cokes, and this person had actually brought the stuff and placed it in the fridge over a period of several days. 

So, things aren't always as they appear on the surface. 

Just like this workout!! 

3 Rounds for time of:

10 Deadlifts (Men 135 lbs, Women 95 lbs)
8 Hang power cleans
6 Front squats
4 Push press
2 Squat clean and jerk

My time:  12:22, Rx

Might have been 12:27, but I cannot exactly recall right now.  Oxygen deprivation.   Anyway, on the surface, this looked like something I might actually be able to get a fast time. Not so.  Not so at all.  I talked myself out of scaling at least four times - once before the WOD and at least three times during.  I heard Paige call "time" about 4 minutes in and I'm still struggling to get the last two reps in on my first round.  Ah...well, you know what?  I still LOVED this workout.  Every single bit of it was enjoyable to some degree. I do love lifting!

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.

So.....

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#. 

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!!!

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 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 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

TGIF!

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.  :)

WOD:

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

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#

Rest Day

Yep...I slept in.  :-)

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:

1:52
1:55
2:07
2:12
2:16
2:11
2:09
2:08 

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.  Yeah...it'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, 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 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

TGIF!

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

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. 

****

 “Jackie”

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
 

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:
35-45-55-60-65-70-75-75-75-80-80(f)-80-80-80(f)-80

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 snatch...no 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

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

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 ass...it 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

Quickie

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.

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

Swamped

Busy day and little time to blog.

"HELEN"
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.

Healthy

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:
2:00.3
2:04.3
2:07.8
2:08.6
2:07.5

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

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. 

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. 

Brandy

♫ 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!  Seriously...watch 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.

*
TGIF!!