12042009 WOD

3 Rounds

Row 500m
15 OHS
10 Pushups
5 Half Turkish Get ups - each side

Pamela MacElree from KettleBell Athletics demonstrated the Half Turkish Get up.

12022009 WOD

200m row
10 squats
200m row
10 push ups
200m row
10 KB Swings
200m row
10 sit-ups
10 KB Swings

113009 WOD

Warmup

400M Run
Situps
Ring rows
Squats

WO

4 rounds
9 pushups
9 knee raise and holds
9 step ups

112809 WOD

Skill Day -
Turkish Get ups
Holding top of dip position on rings

Eating This - India Chicken

I love my crock pot. It just makes my life so much easier. Anything I can cook in there I do. Yesterday I made a huge fryer hen, and had enough for our dinner and leftovers for a few lunch portions.

India Chicken

7-8 lb Whole Fresh Fryer Hen
6 cloves garlic - minced
1/2 lemon
Olive Oil
Sea Salt
Curry Powder
Turmeric Powder
Paprika
1 small Red Pepper - seeded and diced
1 small Onion - peeled and diced.

Warm up crock pot. To help remove the chicken later, Take a long length of aluminium foil and fold it legth wise. Line the crock pot length wise with the ends of the foil extending over the edges. Take another length of foil, fold it in half length wise, and lay it in the bottom of the crock pot perpendicular with the ends extending over the edges of the crock pot.

Wash and rinse chicken. Tuck wings under back of chicken. Place in crock pot. Pour in just enough water for about 1/2" depth. Drizzle chicken with olive oil. Rub with sea salt and minced garlic. Sprinkle generously with Turmeric Powder, Curry, and Paprika.

Fold the ends of the foil over the chicken so you can put the lid on and have a good seal.

Cook on low all day, or cook on high for 3-5 hours. About 1 hour before it's done, generously sprinkle the red pepper and onion over chicken.

When you think it's done, check the temp with a meat thermometer to ensure it's done.
Lift Chicken out using ends of foil. Let most of the juices drain, then place on a cutting board. Let set 10-15 minutes, then slice to serve. Serve with broth in a serving bowl.

112709 WOD

Warm up -

200M run
Arm Circles
Front Straight Leg Swings
Side Leg Swings
Windmills
Front twists
Perfect Stretch
Deep Lunge
Inch Worm


WOD-
3 rounds
Run 200m sprint
15 overhead squats

Cash out-
Hamstring stretch

Standing Hamstring Stretches -- powered by eHow.com


Seated Hamstring Stretches -- powered by eHow.com

Hip Flexor stretch

Joel 2:12-32

¹²Therefore also now, says the Lord, turn and keep on coming to Me with all your heart, with fasting, with weeping, and with mourning [until every hindrance is removed and the broken fellowship is restored].

¹³Rend your hearts and not your garments and return to the Lord, your God, for He is gracious and merciful, slow to anger, and abounding in loving-kindness; and He revokes His sentence of evil [when His conditions are met].

¹⁴Who knows but what He will turn, revoke your sentence [of evil], and leave a blessing behind Him [giving you the means with which to serve Him], even a cereal or meal offering and a drink offering for the Lord, your God?

¹⁵Blow the trumpet in Zion; set apart a fast [a day of restraint and humility]; call a solemn assembly.

¹⁶Gather the people, sanctify the congregation; assemble the elderly people, gather the children and the nursing infants; let the bridegroom [who is legally exempt from attending] go forth from his chamber and the bride out of her closet. [None is exempt from the humiliation.]

¹⁷Let the priests, the ministers of the Lord, weep between the porch and the altar; and let them say, Have pity and spare Your people, O Lord, and give not Your heritage to reproach, that the [heathen] nations should rule over them or use a byword against them. Why should they say among the peoples, Where is their God?

¹⁸Then was the Lord jealous for His land and had pity on His people.

¹⁹Yes, the Lord answered and said to His people, Behold, I am sending you grain and juice [of the grape] and oil, and you shall be satisfied with them; and I will no more make you a reproach among the [heathen] nations.

²⁰But I will remove far off from you the northern [destroyer's] army and will drive it into a land barren and desolate, with its front toward the eastern [Dead] Sea and with its rear toward the western [Mediterranean] Sea. And its stench shall come up [like that of a decaying mass of locusts, a symbol and forecast of the fate of the northern army in the final day of the Lord], and its foul odor shall come up, because He has done great things [the Lord will have destroyed the invaders]!

²¹Fear not, O land; be glad and rejoice, for the Lord has done great things!

²²Be not afraid, you wild beasts of the field, for the pastures of the wilderness have sprung up and are green; the tree bears its fruit, and the fig tree and the vine yield their [full] strength.

²³Be glad then, you children of Zion, and rejoice in the Lord, your God; for He gives you the former or early rain in just measure and in righteousness, and He causes to come down for you the rain, the former rain and the latter rain, as before.

²⁴And the [threshing] floors shall be full of grain and the vats shall overflow with juice [of the grape] and oil.

²⁵And I will restore or replace for you the years that the locust has eaten--the hopping locust, the stripping locust, and the crawling locust, My great army which I sent among you.

²⁶And you shall eat in plenty and be satisfied and praise the name of the Lord, your God, Who has dealt wondrously with you. And My people shall never be put to shame.

²⁷And you shall know, understand, and realize that I am in the midst of Israel and that I the Lord am your God and there is none else. My people shall never be put to shame.

²⁸And afterward I will pour out My Spirit upon all flesh; and your sons and your daughters shall prophesy, your old men shall dream dreams, your young men shall see visions.

²⁹Even upon the menservants and upon the maidservants in those days will I pour out My Spirit.

³⁰And I will show signs and wonders in the heavens, and on the earth, blood and fire and columns of smoke.

³¹The sun shall be turned to darkness and the moon to blood before the great and terrible day of the Lord comes.

³²And whoever shall call on the name of the Lord shall be delivered and saved, for in Mount Zion and in Jerusalem there shall be those who escape, as the Lord has said, and among the remnant [of survivors] shall be those whom the Lord calls.

112309 WOD

My sprint around the block was much easier. I was able to jog most of it without breaking into a walk.

OHS need a lot of work. My walballs need more work.

Rest Day Musings - Excuses and reasons

Excuses.

We all have them.

You know, those things you tell yourself as to why you can't workout today. Like "My kids/spouse/neighbours woke me up last night." or "I have dirty dishes in my sink.", or "Everyone will look at me and think I'm weird!" Most of the things we tell ourselves are really excuses to cover up the fact that we are stalling on doing the workout because
A) We are lazy.
B) We don't like the workout for the day.
C) We are afraid we can't do the workout of the day.
D) We are lazy and don't want to exert ourselves on the workout of the day.
(Did I mention we are lazy as one of the things our excuses cover up?)

But there are instances where we are telling ourselves things as to why we can't do the workout of the day, and they are not covering up laziness, or fear of the workout. They are legitimate reasons. They can include anything from injury, to emotional fatigue, to life throwing you a big curve ball, to not having mastered proper movement form to keep from killing yourself.

It's ok to have legitimate reasons to skip a workout, modify a workout, or do a different workout all together. Just don't let your reasons turn into excuses to keep you out of the game.

But how can you keep this from happening?

First, you have to really know yourself and be totally honest with yourself. You have to know what your fears are, your weaknesses are, and what your strengths are. If you consistently pass on workouts that have movements you are weak on or don't like, and substitute for a workout that has movements you are strong in, you will never strengthen your weaknesses.

Second, Hold yourself accountable! Keep yourself accountable to someone who knows you well. And who values your friendship or life enough to give you a swift kick in the fanny if you need it. Some one who knows you this well and values you can help you sort out the excuses from the reasons.

Third, eliminate all the excuses, or ignore them. So what if everyone looks at you and thinks you're weird? I'm sure someone else looks at them and things they are weird as well. Dirty dishes in the sink? They will still be there when you walk back in the door.

Fourth, take care of your reasons. Get sleep, eat right, listen to your body and don't workout if it's really telling you it needs rest. Haven't mastered the proper form of a movement? Get a good coach for a week or two of intensive one on one training. Whether you workout in a box or workout at home. Injured? Modify the movement or the workout.

Just for fun, here's a video Eva T did a while back of excuses heard frequently at CrossFit SantaCruz Central. See how many you can remember saying to yourself.

And please know I am totally preaching to myself on this subject. I've done pretty good this past week, but who knows about next week!

Be Blessed

112009 WO

Walk 2.5 km.
Jog/Sprint 500 m

Let's talk about eggs!

Lets talk about eggs or What are you going to do with all those eggs?

My family eats a lot of eggs. We could easily go through 1 ½ or 2 dozen a day. We have eggs in some form for breakfast almost every morning. And eggs make a great take along snack when they are hard boiled.

It's not unusual for me to go to Braum's on my shopping day and get a case of eggs or more.

I love the reactions I get when I walk in and get that many eggs at once. The question I get the most is “What are you going to do with all those eggs?” DUH!!!! We're going to eat them. But sometimes I feel almost onery enough to say “We're having an egging spree tonight. We need a few new targets, can I have your address?” I haven't done it yet, but it's more tempting each time! :)

I also get the response in the statement that “Eggs are so expensive”. I had one lady tell me that, just as she was paying over $5.00 for one ice cream sundae with all the trimmings.

For that same $5.00 I got my family 4 dozen eggs. For the same price that she purchased a small boat of fat and sugar, I was able to get protein for the next 2-3 days for my family.

It's all a matter of perspective, and all a matter of priorities.

Eggs are cheap protein. When you compare 1 egg to the price of 1 oz of cheaper ground beef, the cost is usually the same or less. Then you have to take into consideration, that when you cook the ground beef, you loose some of the volume as the fat is cooked and drained off. 1 full oz of raw meat is not going to remain 1 full oz cooked. You're going to need to eat a little molre 1 oz of cooked ground beef to get the same protein as in one cooked egg.

Eggs are nutrient dense, and considered a high quality complete protein. They contain all the essential amino acids required for the human body. They are calorically low, and one egg can have as few as 3% of the daily calories needed by a adult man. Eggs contain most of the vitamins and many minerals the human body needs. They are high in the B vitamins, especially B12.

And yes they contain fat. But fat has gotten a really bad rap. Fat is essential for the cells to properly develop, and the brain required a fair amount of fat to function to it's full potential. The right kinds of fat taken in moderation are not as harmful as most of the nutritional communitiy would like you to think.

I could go on, about the nutritional contributions that eggs make to the human diet. But there are already countless websites and journal writings that say way more that I could. Just do a google search on eggs and nutrition.

So here's just a few ways we make our eggs, and eat them too!

Perfect breakfast:

2 egg as an omalette or scrambled with ¼ cup whole milk with small dash sea salt

2 cups raw spinach leaves tossed in just before eggs are completely cooked

4 Tablespoons fresh salsa

Snack

1 hardboiled egg, 3-6 almonds/cashews, 1 medium apple or orange.

You can take the hb egg and make a single deviled egg by splitting it in half, mushing the yolk, with a tiny bit of mayo and mustard. If you do this, don't eat as many almonds if you're worried about zone blocks.

Dinner:

Eggs Florentine

½ stick of butter or coconut oil

¼ cup flour – more if needed

2 cups whole milk

Nutmeg to taste

8-12 eggs

Variety of fresh veggies; such as red peppers, tomatoes, spinach, mushrooms, onion, green onion, broccoli, asparagus, peas, corn, ect, chopped/diced/sliced.

½ lb grated cheese

Start by making the white sauce. Melt butter or coconut oil in skillet or saucepan. Add flour and blend well. Add milk a little at a time to avoid lumping of the flour. Heat until sauce starts to thicken and bubble. Add Nutmeg and remove. Stir more to help it thicken evenly.

Whisk eggs till well beaten. Add white sauce to the eggs. Whisk well to mix.

Prepare veggies and place in bottom of a square or rectangular baking dish. Pour sauce/egg mixture on top. Bake at 350F for 45-50 minutes. About 40 minutes start doing the toothpic test. Stick a toothpick in the center of the dish and pull out. When it comes out clean and dry, the dish is done. Remove from oven and top with cheese. Place back in oven for about 5 minutes to let the cheese melt a bit.

Let cool 15 minutes before cutting into. Serve along side a big salad of romaine and red leaf lettuce.

OHS Practice

Yesterday I worked on perfecting my squat form, and practised OHS with PVC filled with sand.

Warmup

5 Rounds
10 OHS with PVC

5 rounds
10 Front Squats with Kettle bell

Rest 1 minutes between each round.

Suprisingly my legs don't feel like jelly after this one.

However I am still having trouble with pain in my foot. It appears to be scarring from an old injury to my soft tissue in my foot that is causing the problem. So my husband/therapist is giving me tough love and subjecting me to the wonderful therapy of A-stem at home. You know, the therapy that's famous for making patients scream on the therapy table? That's it. I'm going to experience quite a few evenings on my bed with my face in a pillow while he works on/digs into my foot.

But it shouln't interfere with me getting back into my workout routine. Hopefully.

1 Cor 9:27 But I discipline my body and bring it into subjection, lest, when I have preached to others, I myself should become disqualified.

What I eat. What I do. How I roll.

Yesterday I got an email from a friend asking me what I eat, what I'm avoiding, and what I do for exercise (like when, where, etc). I haven't had much time to blog lately, and thought it would be the perfect time to update my blog since I'd be writing the same stuff in an email anyway.

In our daily diet, we follow what is termed the Paleo-Zone diet the best we can. CrossFit Journal 21 recommends "eat meat and vegetable, nuts and seeds, some fruit, and no sugar." This is essentially the Paleo philosophy. The Zone aspect comes into play by making sure every meal and snack you eat is a balance of protein, carbs, and fat.

While our diet is not close to being clean enough, we have come a long way from where we were last year.

Yes I will tell on myself and say I brought home cookies from a girls night out party and ate 6 of them yesterday before I threw the rest of the box away.

We have cut out most grains and starches. I no longer buy bread or make bread (ok, so sometimes I do bake bread). I avoid cooking with pasta, potatoes, ramen (I'm not even sure that's a real food), and rice. We have also cut way back on the amount of milk we drink as a family. We do not keep soda in the house, and very rarely do we have fruit juice on hand.

However, our fridge is consistently well stocked with fruit such as oranges, apples, pears, grapes, etc. I like to keep strawberries and blueberries in the freezer. Our girls go through fruit quickly, it's their preferred snack. If there is candy in the house they'll eat it, but if it's not here they don't ask for it but just reach in the fridge for some fruit. We probably eat more fruit than recommended, but it's better than candy or potato chips.

Meat/ Animal protein is essential for growing kids and for helping one's body recover/rebuild after a hard workout. We eat a lot of chicken, turkey, fish, cheese, and eggs. Beef occasionally depending on the cut and how good of a sale it is. Very rarely we eat deer when we're blessed with some from a friend.

I like to grill, bake, broil, or steam. I avoid breaded chicken or frying my meats when I can.

Yes you can get some protein from beans and soy. But beans are more carbs than protein, and beans give us horrible gas so it's not worth it for me. From the reading and research I've done, the human body assimilates animal protein better than plant protein, and a plant's amino acids are not the best for rebuilding muscle.

Eggs are cheap protein, and easy to fix for a quick meal or snack. You can poach them or fry them in small amounts of canola oil for breakfast, or lunch sandwich on some tortillas. Or you can hard boil them for a take along snack.

I do not eat pork. I avoid it if at all possible. It's just a personal preference of mine, and Jerimiah will eat it any day of the week. To me, there's a reason swine were forbidden to be eaten under the Old Testament Law. Swine are natural garbage disposals, and will eat anything including manure or other dead animals. They are great for rooting around, and turning the soil if they are temporarily penned in an area you plan to make a garden, but I don't consider them good for food. Plus the way most of the pork on today's market is raised/produced is not healthy for the animal or for me.

I also avoid Catfish for the same reason.

Cows thrive when fed fresh green grass. Poultry thrive when given free range to eat bugs, worms, and vegetation. (Have you ever had a garden and let chickens free range through it? In my childhood experience, they like tender peas and beans. We had ducks a few years back and they constantly ate my tomatoes!)

Vegetables, I buy as fresh as I can get them. Kale, spinach, Romaine, tomatoes, cauliflower, etc. Veggies I usually buy frozen are peas, mixed veggies, corn, etc. I love farmers markets and farm stands. There is a "You Pick" farm down the road that I'm going to try for next year for most of my veggies. I tried several years to have a garden of my own, but we have numerous stray cats in the neighborhood and I got sick of cleaning cat mess out of my soil. If you can grow your own, do it! If not buy it as fresh as you can get.

We eat a lot of oatmeal for breakfast, and I'll occasionally make pancakes with cornmeal and whole wheat or rye flour.

I don't like to cook with pasta. But spaghetti squash is a great substitute for spaghetti nights.

What about no sugar or sweeteners? I have cut out almost every sweetener from my personal diet. I do use raw, local honey in my coffee and on the kids oatmeal. But no processed sugar, no sucanat, no turbinado sugar, no molasses, no stevia, no splenda, no aspertame, etc. Splenda and Stevia may say on the box the have no sugar or no carbs. But research has shown that just tasting something sweet causes your body to respond by increasing insulin in your bloodstream. Frequent insulin spikes wreck havoc, and the crashes cause cravings for more, resulting in a really bad roller coaster ride mentally and physiologically.

We eat fats such as olive oil, canola oil, almonds, cashews, and avocados. If I can I like to avoid fast foods, fried foods, lard, shortening, and most oils.

Well, kiddoes, I'm out of time. My youngest is stirring in her bed so I need to grab a quick shower. I hope to answer the rest of this question tomorrow!

Be Blessed

Eating This - Crock Pot Chicken

1 5-6 lb roasting chicken
6 cloves garlic, unpeeled and whole
1 1/2 teaspoon coarse sea salt
1 1/2 teaspoon lemon pepper
3/4 teaspoon thyme
1 teaspoon rosemary
1/2 pound large mushrooms, cleaned and sliced
1/2 medium onion, sliced into 1/4 wedges
1/2 - 1 pound carrots, washed, peeled, and cut into long slices

Wash chicken, rinse inside of cavity thoroughly and discard gizzards and neck. Remove skin of whole chicken if desired. Tuck wings under the back to secure, and place in a crock pot. Put whole garlic cloves in cavity of chicken. Sprinkle salt, lemon pepper, thyme, and rosemary evenly over chicken breast. Arrange mushroom slices on top of chicken. Arrange onion wedges and carrots around chicken.
Cover and cook on low all day long, or on hight 4 hours or until chicken temps at 160F.
Serve with steamed brocolli and a large mixed salad.

10/14/2009

Warm Up

400 M run
10 Each:
Trunk Rotation
Leg Swings Front and Back each Leg
Side Leg Swings each leg
Inch Worms
Arm circles
Arm criss-cross
Heel to toes

WOD
2 Rounds
21 Situps
21 Kettlebell Swings - 25 lb KB
42 Step Lunges (21 each leg)
21 Back Extentions

Cool Down
Upward Dog
Lunge Stretch
Contrast Shower

I still had some heel pain, so I broke up my run with walking, but I was able to make almost all of the distance at a jog.

Eating This - Spinach Mushroom Scramble

Spinach Mushroom Scramble

1 Tablespoon canola or olive oil
1/4 onion diced
8 eggs
1/4 cup milk
4-6 Medium/Large mushrooms, washed and sliced
2-3 cups baby spinach leaves
1 small to medium avocado

Warm oil in large pan over med low - med heat. Add diced onion, and saute a bit.
in a bowl whisk eggs and milk together. Pour into pan with onions. Immediately top with sliced mushrooms and spinach. Stir frequently, to turn mixture, till egg is cooked completely. Portion evenly onto 4 medium plates.

Skin and quarter advocado. Slice quarters and arrange on plates beside eggs. Serve with a 1/2 cup bowl of cinnamon oatmeal sweetened with a touch of honey or stevia.

This does have a bit more fat because of the added avocados. But its a fat that is good for you and your brain. I give it to my kids often because they are growing and need it. But you can omit it if you choose to.

Eating This - Sandwich wraps

One thing that can really throw your diet off is not keeping things simple. It's really easy to let yourself (myself, I'm the pot calling the kettle black here) look at what's on the "what you can eat" list and get so overwhelmed until trying to pick something to eat is stressful!. When you start stressing about what to eat, you're really shooting yourself in the foot. The food you eat needs to be healthy and nutritional because it is your fuel, not only for your workouts but for your daily life. But you can over think about what you're going to eat, letting food dominate your thinking instead of focusing on more important things. Also, thinking about food so much makes it harder to keep eating under control!

Here's a simple lunch or snack that is yummy. It does not take much thought, and is easy to make. Prepare several ahead of time to keep in the fridge to grab through out the week.

Sandwich wraps

1 low carb tortilla OR one large Romaine lettuce leaf, washed and patted dry
1-2 oz Muenster cheese, sliced thin
2 oz thin sliced black peppered ham or leftover turkey breast/chicken
1-2 cups mixed prepared Romaine lettuce and baby Spinach leaves
1 Tablespoon Honey Mustard
1 Tablespoon mashed advocado

On the tortilla or the lettuce leaf, layer the cheese, ham or other meat, and mixed lettuce to fill. Top with mustard. Start to fold and roll tortilla/lettuce leaf. Spread the mashed advocado near where the seams will meet up to help seal the wrap, and finish rolling up the wrap.

Eat with a piece of fruit or some berries.

Enjoy

Eating this - Berries and Chocolate

I wanted to share this simple snack with you all out there!

I have been pretty good with my diet/eating habits lately, but there are times I just HAVE TO HAVE CHOCOLATE! Chocolate isn't necessarily bad for you, only when it's eaten out of moderation is it bad. And having no self discipline to eat it in moderation is my problem. I can keep a stash hidden for those emergency times, but if I let myself go so long that I'm craving it like there is no tomorrow, I will eat the whole stash.

So I've come up with a simple snack that lets me have my chocolate every other day or so. Now I don't get such strong cravings for chocolate.

1/2 cup blueberries or 1 cup strawberries,
2 oz favorite cheese
1 TBSPN organic dark chocolate chips
1-2 cashews (for the saltiness) or 1-2 Raw Almonds

Put berries in a sandwich baggie. Portion the cheese into a snack baggie. Portion the chocolate chips and nuts into another snack baggie. Put the snack baggies in the sandwich bag with the berries.

This makes a quick snack that is balanced in protien, carbs, and fat. Portion a bunch ahead of time to stick in the freezer for an easy grab and go snack on the days you are out and about.

Enjoy

Swinging Baseline and Skillwork

Swinging Baseline

100 KBS 26 KB
50 Situps
40 Squats
30 Chair Dips
20 Pushups
10 TKGU (5 Each Arm) 10 lb KB

I didn't keep my time because I was interrupted by my kids waking up from nap early. My toddler helped me with my knee push ups by sitting on my feet. And when she was done she deadlifted the 10lb KB to show mom up! :)

Skill work KB Cleans and KB Snatch

Fran

500m Sprint Row

Fran
21-15-9
Thrusters
Pullups

33 lb bar
black band pull ups
7-8ish minutes

10/10/09

10-8-6-4-2

25lb KB L front squat
25lb KB R front squat
KBS
Push ups

Are your fitness goals sabatoging your fitness?

I'm currently thinking about my goals, and how having the wrong goals can actually kill your fitness. And having the right goals can keep you working towards the fitness. Musing and pondering over this. Will post the whole thoughtline later.

KettleBell Swings and Situps

20 KBS
40 Situps
15 KBS
30 Situps
10 KBS
20 Situps
5 KBS
10 Situps

Front Squats
3-3-3-3-3

2 Warmup sets
45

65/75/81/86/91

"It is not the critic who counts:not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who,at best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory or defeat." Theodore Rosevelt - Paris, Apr 23,1910

If "Kelly" were a guy, this would be a horrible first date.

Kelly

400M run
30 Box Jumps
30 Wall Balls
5 Rounds for time.

16" Box and 12 lb Med-Ball.
45: and some change. Can't remember exactly.

Rest of the post to come later..

Elizabeth, take me to your cleaner...

Er, I mean... leader


"Elizabeth" was a very foreign workout to me, considering that I have never done cleans before, and my only experience with front squats was with PVC.
We warmed up with medicine ball cleans. During the warmup, the movement felt awkward and unnatural. I wondered if my legs had turned into some extra-terrestrial limbs not suited for cleans.
But they seemed to get more in sync with the movement the more I warmed up, and was able to move on to the light bar with some success. My form in the front squat is still not the greatest, and I guess I need to work on trying to drive up with my elbows and keep my spine more stable.
I do have to admit this one is short, but it really sucked for me. I was humiliating that all I was doing was a 42lb weight, and could barely get that done. And probably the only thing that got me through it was thinking of this:



After doing a modified version of Elizabeth with much lighter weights, I have a whole new respect and admiration for Kallista, and any one who can clean and jerk their body weight 30 times.

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Modified

from the floor, full squat cleans, 42lbs

Jumping ring dips

15 -9-6

10:12

"Annie" from XfitMom

15-12-9-6-3

Push press #65

Push ups

Modified 45lb bar

Knee pushups.

Don't know my time because Pumkin Bun played with and hid my stop watch.

2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups

Modified:
21 -15-9
Weighted PVC Power snatch
Ring rows
09:20.57

Michael row me to shore.
3 rounds
Row 800 m
30 back ext.
30 sit ups

18:09

I felt like a fish flopping around on dry land when I did the Back ext....

Deadlift

Deadlift 1-1-1-1-1-1-1
115-135-145-155-165-175-185F-180F

I think I beat my last pr by 10lbs. Which is great considering my legs were still really feeling it from the thrusters yesterday.

Seal Ladder

WOD
25 Thursters
10 Pullups
20 Thrusters
10 Pullups
15 Thrusters
10 Pullups
10 Thusters
5 Thrusters
10 Pullups
10 Thrusters
10 Pullups
15 Thrusters
10 Pullups
20 Thrusters
10 Pullups
25 Thrusters
Men 65lb
Women 35 lb

Modified - 22lb Thrusters/Jumping pullups
Started at 15 Thrusters, ended at 15 Thrusters and 10 Pullups
12:30 approx

Backsquat 3, 3, 3, 3, 3

45, 65, 75, 85, 100

I really didn't want to do this today. On the way to the gym I was really tempted to stop at the donut shop, get a dozen chocolate long johns, and go back home. I had no motivation to be at the gym, or even do my warm up. I know I could of done better on my squats but I just wasn't there mentally.

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Kettlebell swings
Pushups
Run/row 100 meters

10 kbs, 10 pu, run/row 100 m
9 kbs, 9 pu, run/row 100m
Etc.

Knee Pushups/15lb KB

13:27

04-16-09

WOD:

Danny
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Modified
20 black band/jumping pullups
15 16" box jumps
20 push presses 22lb

3 rounds, plus 2 jumping pullups and 15 box jumps.

Measurments

Hips - 44"
Waist - 41"
Weight 180
Body Fat % - 41.34%

Zone blocks approx 10-11 per day.

Rest Day, no WOD

Daily Food log:
Breakfast
Scrambled eggs
Spinach
Onion
Mushroom
Butter

Lunch
Chicken noodles soup

Snack
Egg Salad
2 HB eggs
1 Tblspn blueberry mustard
2/3 tspn mayo
Chopped almonds
1/2 orange

Dinner
Ham and cheese wrap
Dinner Salad
1 tall starbucks americano with cream and splenda

Snack
Chicken
1/2 orange

I am getting really tired of tuna and/or egg salad being dry because the small amount of mayo per block of fat just does not go very far. So I was very excited when I had the thought of reading the label on my favorite mustard and found that it had no fat and only 3g carbs per teaspoon. Which means I can now add it to my egg/tuna/chicken salads and not mess with the fat blocks and have to only adjust for 1 carb block for every Tblsn of mustard I use. Yippee!

Back in the saddle... again....

Workout at CF Tulsa consisted of
Warm up of
Lunges
Side Lunges
Squats,
PVC OHS
PVC Front squats
Jump Rope 200x

Baseline WOD
500m row
40 squats
30 situps
20 pushups
10 jumping pullups

Daily food log:
2 Block Breakfast
2 eggs in 2/3 tspn butter
Spinach
1/2 cantaloupe
1 cup coffee, black

3 Block lunch
3 oz tuna
1 tspn mayo
Spinach
1 cup grapes

Snack
2 hb eggs
1 orange
6 almonds

Dinner
1 Salmon patty
Asparagus
Milk

Snack
1 HB egg
3 oz red wine
Almonds

Thursday 01/29/09

My kids refused to take a nap this afternoon, so I had to resort to working out this evening after everyone went to bed.

So I couldn't do the CFHQ WOD because the cleans would be kind of noisy and I'm working out in my living room.  I picked the WOD from Next Generation CrossFit of 150 KB swings for time.

Warm up of Samson Stretch, squats, situps, pushups.

150 KB Swings for time.
05:40
10 lb KB

All were unbroken, although I was fighting it to keep them unbroken.  I lost count so I might of done an extra 10 swings.

Wednesday 10/28/09

Today's main site WOD was Thrusters - 1,1,1,1,1,1,1

My warm up was
3 rounds
Samson stretch
15 squats
20 situps
10 knee pushups
plus 15 more situps to total 75 situps.

My pushups felt easier, and I could really hold a decent plank position during the full ROM

I've never done thrusters before so I just worked on form. 
Warmed up with PVC front squats, and then PVC thrusters.
Moved up to an unweighted 45 lb bar, did more warm up thrusters to work on form.
Then did 3 rounds of 7 thrusters.

My form was decent.  I need to really work on getting stronger in a front squat so I don't "go soft" at the bottom and lose my drive.
My wrists are also sore, and it's probably because they are not used to this posistion.

Monday 01/26/09

I didn't get my workout done at home. I did try, but it didn't happen.

I tried to do the back extentions on my stability ball, and using a weighted barbell on some jack stands to hook my feet under. It didn't work to well because the jack stands kept sliding on the slick floor, which caused me to roll off the ball. I'm sure it would of looked amusing to someone... but it wasn't amusing to me.

So Jerimiah took me to CF Tulsa this evening.

Did warm up of
500M row
10 squats
10 PVC OH squats
10 pvc push presses
10 pullups (black band)
10 pvc deadlifts

I did a scaled version of today's WOD
15 AB Mat situps
12 GHD Back Ext.
7:32
We obviously scaled it too much because it was pretty easy, and I didn't have to break up any of the sets.

If anyone else out there is getting a wintery blast tonight, stay warm and be careful wherever you go!

Saturday 01/24/09

CrossFit Total

Back Squat 125 lbs
Shoulder press - 55lbs.  Tried 60 lbs but failed
Deadlift - 160lbs
Total -  340lbs

This is the first time I've ever done a back squat and it was really awkward. I spent a lot of time practicing dumping the bar before I tried any heavy weights.

My weight today was 178lbs.

Friday 01/22/09

Today I did the main site WOD from yesterday, but modified it because I never did overhead lunges before, and I still can't do very many push ups.

My warm up was:

400M walk/run
40 air squats
30 situps
20 pushups

Workout:
Overhead lunges with PVC length of our mobile home, about 60 ft.
knee pushups, 20 first round, 10 rounds 2-5
5 rounds

CrossFit in my back yard.
Angela
Tulsa, OK

Just bragging on my hubby!

I just had to post this to brag!

Jerimiah wrote an article and it was accepted to the CF Affilliate blog. It was posted today and you can read it here: "Building the Fire Breather" by Jerimiah Childress.

Tuesday 01/20/09

Workout:
Warmup -

Baseline WO from CrossFit Tulsa
Run 400 M
40 squats
30 situps
20 pushups (subbed knee pushups)
10 pullups (subbed ring rows)

15 KB dl
15 KB swings
15 KB one arm swings each arm
15 KB presses each arm

WOD adapted from CrossFit ATM
10 PVC OHS
20 situps
5 45 lb Push Press
Did 2 rounds.
I intended on going 4 rounds, but the baby woke up. Also I had to get the other girls showered and ready to leave, and I only had 40 minutes left to do so.

Monday 01/19/09

Workout:

From CrossFit Mom
Ring rows
knee push ups
1 arm kb swing 10 lb
18, 12, 6
9:01

Thursday 01/15/09

Food:

Breakfast - 3 eggs scrambled, 1/3 cup oatmeal, 1 cup black bean salsa
Lunch - Leftover meatballs, peas, spinach salad
Snack - 2 oz cheese, 6 almonds, 1 orange
Dinner - 1 very small salad with cheese
Snack - 1 cup yogurt and 1 cup mixed fruit

Workout:

Row 250 m
7 pullups
12 pushups
AMRAP in 20 minutes
4 full rounds, plus 250 M row and 7 pullups
Black band and knee pushups

I'm weak and didn't do very well.
But I'm here, I'm working, and I'm getting stronger.

Only the strong survive.

Wednesday 01/14/09

Food:

Breakfast - 3 eggs, 1 cup black bean salsa
Lunch - 4 oz salmon, spinach, ranch dressing, carrot sticks
Snack - 2 oz cheese, 6 almonds
Dinner - 10 meatballs, baby peas, spinach
Snack - 1 cup yogurt, 1 cup strawberries, 3 almonds
Late night 3 am snack - 1/3 of 1 Twix bar

Workout:

Warmup
Run 400 M
Then 2 rounds of
20 squats
10 KB deadlift
10 KB swing
10 KB swing each arm
20 situps

Push Press
21, 15, 9
45 lb
My grip was not very strong, so I stayed with just the 45 lb bar.

20 squats
20 situps

Saturday 01/10/09

Saturday was a real challenge for my food plan. Although I think I did pretty well, I didn't stick to it completely, so I checked "no" on my accountability form for the CrossFit Santa Cruz accountability challenge.

It was a very long and challenging day.

I got up early and made an emergency trip to the grocery store for diapers and other food things. Then I came home, dropped off the groceries and headed out the door.
I joined the Guts Girls Get Fit club, and they started Saturday morning. I didn't plan on doing anything as far as working out, because I was working a double Saturday, but I figured what they were doing wouldn't be too strenuous so I joined in.
The leader is a class instructor at Aspen Fitness, and she made up a "10 in 10" workout that was a mixture of Turbo Jam, Tae Bo, bands, and ab work. I only stayed and did the first 30 minutes, and then left to come home and get ready for work. It deffinately wasn't "CrossFit", but it was fun to be with some friends from church.


The real challenge came at work. I had planned on eating my usual snack of broccoli and cheese but we got busy right away so I didn't get to. I wasn't able to sit down and eat until about 3, and of course I was hungry most of that time.
It's pretty common to have some extra food from mess ups or guests changing their order after somethings already been cooking. In that case it's left to the side for the servers to have, and everybody usually takes a few bites. Well yesterday we had a lot more mess ups than usual. So there was a lot more food available to snack from, I was hungry from not eating before the shift, and it's such an ingrained habit to snack. I caught myself quite a few times getting a bite here and there. I think I got about 2-3 boneless wings, some fries, and a bite of a dessert. But at least I caught myself and after a bite or so and stopped, and not ate the whole thing.

I got a chance to eat a small snack about 3, and finally got a break about 4:30. When I finally got a chance to sit down, what I brought for my lunch wasn't appetizing so I ordered a Chicken, Bacon Cheese, sandwich. I ate all of the sandwich, but I didn't eat the fries.

Food:

Breakfast - 3 eggs, 1 orange

Lunch -

Snack - Late snack of 2 oz cheese, 1 cup strawberries, 1/2 cup blueberries

Dinner - Chicken, Bacon, Cheese from Applebee's. No fries

And of course the various nibbles of whatever else I snacked on during the shift.

Workout:

Guts Girls Get Fit Club "10 in 10" workout. Only did the first 30 min and then had to leave.

Friday 01/09/09

Food:

I was at my moms today helping her with her housework. It's really hard to stay on track when your not in your own home. My mom's house is filled with crap... mainly chocolate and candy. Everytime I opened a kitchen cabinet today the crap just kept falling out of the cabinet. It's like the chocolate kept jumping out onto the cabinet begging me to eat it. I eventually started throwing the stuff away. It really made my mom mad, but at least I didn't eat it.

Breakfast - 2 eggs scrambled with 2 slices cheese, glass of milk.

Lunch - Canned ravioli and canned chicken veggie noodle soup. No it wasn't a balanced lunch, and within the hour I was really groggy and couldn't focus on what I was doing. Wow...

Snack - 2 oz cheese, 1 cup strawberries, 1/2 blueberries, 6 almonds

Dinner - Salmon patties, peas, corn, and spinach salad

Snack - 2 HB eggs and 1 orange

Workout:
Run 400 M
Walk 400 M for an active rest
4 rounds untimed

I wasn't sure what I could do since I was at my mom's and didn't have anything with me... so I started thinking that I should do something I really hate doing. I hate running, so I made myself run just so I could get over it....

I felt tired after my last run, but after I had a shower and got cleaned up I felt really good. I probably could of done some more.

Wednesday 01/07/09

Food: Blew my food plan...

Had 2 cups chocolate milk before breakfast.

Breakfast - 2 eggs.

Lunch - 3 oz tuna with mayo, carrot sticks

Snack - Cheese with peanut butter and crackers

Dinner - 4 oz ground turkey with cilantro and steamed broccoli

Workout:
Warm up
20 squats
10 pushups
KB sequence (This was the first time I was actually able to do a full Turkish Get Up)

10 KB OHP (10 lb KB, 5 each arm)
10 Alternating Legs Lunge with KB
AMRAP in 10 Min
9 rounds plus 10 OHP and 7 lunges.

My but is on fire, so I guess I did the lunges right.

Tuesday 01/06/09

Food:

Breakfast - 2 eggs in oil, sweet potatoes

Lunch - 2 oz cheese and carrot sticks

Snack - Hard boiled egg, carrot sticks and peanut butter

Dinner - 2 oz steakburger, black bean salsa, green beans.

Went to a TU watch party at church, had 1 Bratwurst with mayo, and 1 fruit and yogurt parfait

Workout:

21, 15, 9
Situps and Burpees

I hate Burpees!

"When you begin to understand,..... that paying attention to your fuel and movement isn't just so that you can wear a smaller size, but it is critical for doing more of the work that God had called us to do. It isn't just vanity, but it is a whole new life that God wanted to reveal to us"
Leanne Ely
Body Clutter

Monday 01/05/09

Food:

Breakfast - 2 eggs cooked in oil, 2/3 cup oatmeal, 1 cup milk

Lunch - Turkey Veggie Soup, 1 cup milk

Dinner - 2 oz chicken, sauted red peppers, spinach salad, ranch dressing, milk

Snack - 2 oz cheese and 1 cup chocolate milk

Workout:

10 squats
10 KB swings
10 1 arm KB swing each arm
10 KB presses each arm
10 air squats
10 KB swings
10 1 arm swings each arm
5 KB windmills each arm
10 air squats

Deadlift 55 lb
21, 15, 12

Accountability Challenge..

I signed up for the 28 day accountability challege at CrossFit Santa Cruz. The registration form is here and the accountability progress form is here.

Excersize and food log 12/31/08-01/04/09

Sunday 01/04/09

Workout: Rest Day

Food: Breakfast - 1 cup herbal tea with cream

Lunch - Ham, Beans and Cornbread

Snack - 2 oz cheese, 1 orange, and 6-7 almonds

Dinner - 2 oz chicken, Spinach, ranch dressing.

Saturday 01/03/09

Workout: Rest Day- Worked a double shift at work as a server.

Food: Breakfast Leftover Chicken Parm from Napoli's

Snack - 4 cups Broccoli, 7 slices of cheese, 3 oz Ranch Dressing

Lunch - 2 oz chicken, 3 cups spinach, 1/4 red pepper sliced, 1 carrot stick, 2 celery sticks
1 oz Balsamic Vinegarette

Snack - 4 slices swiss cheese, 1 orange, 7 almonds

Dinner - nothing. By the time I got off work I was too tired to eat.

Friday 01/02/09

Workout: Kettlebell form and technique work.
10 lb kettlebell.
10 each KB deadlift, KB swing, 1 arm KB swing each arm, 3 turkish get ups each side.

Air squats and Push press with 45 lb bar
21/15, 15/12, 10,9

Thursday: 01/01/09

Workout: None - Worked all day and was exausted by the time I got off work

Wednesday: 12/31/09

Workout: Kettlebell form and technique work.
10 lb kettlebell.
10 each KB deadlift, KB swing, KB Power Swing, 1 arm swing each arm, 3 turkish gu

45 lb bar deadlifts
21, 15, 9