Sunday, November 14, 2010

Saturday, November 13, 2010

Saturday, October 23, 2010

100 Day Burpee Challenge
Day 39
40 Burpee Challenge

Total So far

Saturday 10232010

Seven rounds for time of:

10 Wallball shots, 20 pound ball
10 Pull-ups

15 lb ball, black band pullups.

I can tell my legs are getting stronger. After I finish the Burpee Challenge, I will probably start a pullup challenge. I want a legit no band pullup by spring.

Friday, October 22, 2010

Friday 10222010

Had a lot of Burpees to make up from not getting to finish Wednesdays Burpees or do any on Thursday, so I made a WOD out of it.

10 Rounds
200 M Row Sprint
10 Burpees


100 Day Burpee Challenge
Day 38
100 Burpees

Wednesday 10202010

Went into the gym, and coached the 4:30-5:00 class. Then started warming up and attempt to work out.

It just was not going to happen. Jada had not taken a nap that after noon, and she was extra cranky. I thought it was just lack of nap, but then she threw up. So I ended up taking her into the ER to have her checked out.

She had a sinus infection, and is fine now.

100 day Burpee Challenge
Day 36
10 Burpees

Tuesday, October 19, 2010

100 day Burpee Challenge
Day 35
35 Burpees

Tuesday 10192010

One of Jerimiah's 6am class members' birthday was today. And of course he made up his own customary birthday WOD. It was one of the hardest I've ever done, but I'm proud of myself for not quitting. I'm also thankful for the trainers at CrossFit Tulsa, and the other class members who support me and each other. It's a great group that pushes each other to not give up.


D - 1 Round Diane
21 Deadlifts (225#/185#)

E - 1 Round Elizabeth
15 Squat Cleans (135#/95#)
15 Ring Dips

C - 1 Round Cindy
5 Pull-ups
10 Push-ups
15 Squats

K - 1 Round Kelly
400 m Run, 30 WallBall (20#/14#)
30 Box Jumps (24"/20')

E - 1 Round Eva
800m Run
30 KettleBell Swings (70#)
30 Pull-ups

R - Half a Randy
35 Power Snatches (75#/45#)


Row 350m

95 lb DL, Modified Box HSPU, 75 lb Squat Clean, 15lb Wall Ball, 35# KBS, 45lb Power Snatch

1 Hour and 1 minute

Monday, October 18, 2010

100 Day Burpee Challenge
Day 34
34 Burpees

Monday 10182010

4 Rounds for Time
50M Prowler Sled Push 90#/60#
15 DB Squat Clean 35#/20#
10 Box Jumps 24"/20"

unweighted sled, 20# Db, 20" box jump

Sunday, October 17, 2010

Sunday 10172010

100 Day Burpee Challenge
Day 33
33 Burpees

Saturday 10162010

100 Day Burpee Challenge
Day 32
32 Burpees

Friday, October 15, 2010

Friday 10152010

3 Rounds for Time
15 Hang Power Clean
15 Burpees

65 lb

100 Day Burpee Challenge

Day 31

45 Burpees in today's WOD

Thursday, October 14, 2010

Thursday 10142010

My Rest Day

100 day Burpee challenge
Day 30
30 Burpees

Wednesday, October 13, 2010

100 day Burpee challenge
Day 29
29 Burpees

Wednesday 10132010

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups


Tuesday, October 12, 2010

100 day Burpee Challenge
Day 28
28 Burpees

Total so far 397
100 Day Burpee Challenge
Day 27
27 Burpees

Total Burpees so far 369

Tuesday 10122010

Snatch balance 1-1-1-1-1-1-1

I can't do a good OHS, so doing snatch balance without a solid OHS is a moot point. I worked on my OHS form in lieu of the snatch balance.

7 rounds
10 OHS
33lb bar

Sunday, October 10, 2010

100 day Burpee Challenge
Day 26

26 Burpees

Sunday 10102010

200 Meters Medicine Ball Carry
30 Double Unders/100 single jump ropes
25 Sledge Hammer Swings
20 Box Jumps
15 Deadlifts
10 Push-ups
5 Pullups
200 Meters Medicine Ball Carry

15lb Med ball
100 single jumps
20" Box Jumps
95lb Deadlifts
Black Band pull-ups

100 day burpee challenge
make up day
25 burpees.
100 day burpee challenge
make up day.
24 burpees.
100 day burpees challenge
make up day
23 burpees

Friday, October 8, 2010

Friday 10082010

Front Squat 1-1-1-1-1-1-1


KB Snatch 5L/R, 5L/R, 5L/R
25, 25, 35

Thursday, October 7, 2010

Thursday 10072010

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood

21, 15, 9
Left KB Snatch - 18lb
Right KB Snatch - 25lb
ring rows


Wednesday, October 6, 2010

150 KBS
25 lb

100 day Burpee challenge
Day 22
22 Burpees

I can now almost to a full plank pu wo sagging!

Tuesday, October 5, 2010

Tuesday 10052010

Make up day. The intended WOD was from yesterday:

For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent

Still having issues with my hand and no grip strength. So I just turned today into working on my Back Squat form with the baby bar.

25, 20, 15, 10, 5
33 lbs

100 Day Burpee Challenge
Day 21
21 Burpees
Total Burpees so far: 222

Bond - Kashmir

Another great song for download

Monday, October 4, 2010

Monday 10042010

Today I took a rest day because I had an old friend drop in unexpectedly from out of town.

100 Day Burpee Challenge
Day 20
20 Burpees

Total Burpees so far 203

Vox Populi - 30 Seconds to Mars (Full Song)

Newest download for my workout playlist. Love it!

Primal Blueprint Recipe: Avocado Cocoa Rolls

I found this recipe video via Mark's Daily Apple submitted to Mark's video recipe contest by a reader Betty. I have started using bananas alot to trick our sweet tooth on family dessert night, and have paired them with cocoa. But I never would of thought of a cocoa, banana, and avocado combination! Thank God for more those with more fitness lifestyle experiences who are willing to share their ideas!

Thanks MDA and Betty!

Sunday, October 3, 2010

October Progress Pics

I am not one to flaunt myself or wear scant clothing. But I would like to have a visual record of how I look as a reference. So I'll start taking pictures at the beginning of each month and posting them with measurements and weight to track my progress.

(Please ignore my cluttered house. It too is a work in continual progress)

October beginning weight: 178.6lbs

Sunday 10032010

Rest Day

100 Day Burpee Challenge
Day 19
55 Burpees (Today's 19 and more to make up for Friday and Saturday)

Total Burpees so far 183

Saturday, October 2, 2010

Saturday 10022010

Tulsa Zoo Run

Me and the tigers hanging out after the 5K

Thursday, September 30, 2010

100 day burpee challenge
too tired to remember what day
16 burpees

Wednesday, September 29, 2010

100 day Burpee challenge
Day 15
15 Burpees

Wednesday 09292010


Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

55 lb Push press
35 lb KBS
20" Box

4 Rds plus 10 PP

Tuesday, September 28, 2010

Tuesday 09282010

"WODing around the block"

8 Rounds
Sprint approx 200M
walk approx 25M


This was was done with my hubby.


100 Day Burpee Challenge
Day 14

14 Modified Burpees since my hand is still hurting

Monday, September 27, 2010

Monday 09272010

Ten rounds for time of:

135 pound Deadlift, 15 reps
15 push-ups

Subbed 75lb

My hand has started hurting when I put pressure on it while flat on the floor to do a push-up. So I did push-ups while gripping dumbells.

I'm excusing myself from day 13 of the Burpee Challenge today since I did so many pushups.
I think my arms are going to fall off.

Sunday, September 26, 2010

Sunday 09262010

Sunday is my rest day.

Day 12 of 100 Day Burpee Challenge
12 Burpees

Saturday, September 25, 2010

100 Day Burpee Challenge

Day 11
21 Burpees

Fight gone bad 224

Thursday, September 23, 2010

Thursday 09232010

Today was my rest day.

Another affiliate is doing a 100 day burpee challenge. Today was day 9 of their challenge, so the required "buy in" was 45 burpees to start today.

100 day Burpee Challenge
Day 9 (Day 1 for me)
50 Burpees

Woman, Nourish Yourself

One of the most important aspects of taking care of yourself is making sure you eat right, or for starters make sure you eat at all. We women fill many roles in life. And we keep ourselves so busy within these roles that we neglect ourselves, especially when it comes to eating a thing for lunch or dinner.

In my personal experience, the largest role I fill is that of housewife and mom. As a mom I am normally so busy helping with school work, trying to keep up with laundry, chasing a toddler, continually filling the dishwasher, errands, volunteer work, school meetings, (notice I didn't say actually cleaning my house), etc.... that it's common for me to look up at the clock to realize it's already late afternoon, and my stomach is telling me it needs some attention! And not only my stomach, my brain is also a bit fuzzy because it too is in need of some fuel.

I make sure my kids get a decent lunch, but often neglect to stop and sit myself down to eat.

Whatever role you are filling today, there's a very good chance that you have neglected yourself once again by not eating a decent lunch. And most likely you'll have a not so good dinner.

Maybe your role is as an office worker, compelled to stay at your desk by a large pile of files in your inbox. Or your role is in the medical profession, kept busy by the constant demands of patients and their lack of time management. Or your role is caretaker, caring for a sick or elderly relative, and constantly putting their needs before your own.

Woman, you need to take care of yourself. You need to make sure you get a break in the day and eat some lunch. No, a can of slim fast is not going to cut it. And no, a soda and a corn dog from the convenience store isn't going to cut it either.

Eating a good lunch or dinner will help make sure you have the fuel your body needs to make the necessary energy for the rest of the day. Without it, you most likely can't give he best you can give to whatever you are doing. If you don't love yourself enough to take care of yourself, how can you truly love others in your life?

A good nutritious lunch doesn't have to be complicated. But it helps if you do a little planning and a little prep work ahead of time. This way you're not hitting your lunch break on Wednesday, wondering what you're going to eat, and end up grabbing something from the snack machine because it's close at hand.

For example...

A quick mid week salad is easy to toss together if you take a few minutes to wash, dice, and slice a variety of veggies early in the week. Cook a whole turkey for dinner (or buy deli meat) and portion the leftover meat into zip lock baggies for a quick grab protein (freeze what you can't use within a few days, and just grab baggies out of the freezer as needed). Hard boil a dozen or two eggs for snacks throughout the week. Steam and mash several pounds of sweet potatoes for an easy lunch heat and eat side dish .

A good nutritious lunch doesn't have to be complicated.

Taking just a little time to take care of yourself in this way will go a long way in your effort to help others in your life.

Wednesday, September 22, 2010

Wednesday 09222010

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Heavily Modified
Subbed Ring rows, 16" Box, 100 single jump ropes, parallette dips, knee raises, 25lb KBS, 20lb Squat cleans, 12lb Wall Ball, beginner modified rope climbs.


Tuesday, September 21, 2010

Tuesday 09212010


3 Rounds
800M run
50 Sit ups
50 Back extensions

Sub 400 M Run
Ab Mat Sit ups


Monday, September 20, 2010

Monday 09202010

Took a 1 mile "therapeutic" speed walk with a gym class mate to let her vent.


15 Minutes as many rounds as possible

8 Hang Power Cleans
8 Wall Balls
8 Knees to Elbows

65lb HPC, 12lb Wall Ball, sub sit ups.
4 rounds and 8 HPC

Lately I've been the one with the camera to get pics for the CrossFit Tulsa daily posts. In all fairness, the cameras were turned on me today.

I have to admit, it's pretty humiliating when you get a true picture of how I look.

When I look in the mirror at home, I can easily focus on the good points, or the "not so bad" points of my appearance. I can develop "tunnel vision" so to speak, and only see the attractive features up at top, and ignore the out of shape parts below the mirror's line of vision. It's easy to wear clothes that mask the chubbies. When I am in the comfort of my own home, I can turn a blind eye to the parts of my life that truly need attention because there are so many other aspects of life that I have given priority.

So when I see a picture of myself in not so flattering clothes, It's pretty much a shock back into reality. Yes it's embarrassing, still, that I look this chubby. It's very uncomfortable for me to even share about my embarrassment because I am such a private person and try to focus on others.

But I choose to share my awkwardness despite my embarrassment because I need to push myself out of my comfort zone. And I just want you all to see that if I can do this, you can to.

These pics are just proof of why I am determined to continue do what I have restarted. I am not going to beat myself up over it any more. I'm just going to accept it as a fact and move on. And these pics are not a reflection of who I am on the inside. The inside me is a confident, strong, and very opinionated girl. The inside me is a beautiful daughter created by God. Soon, sooner than I think, the outside me will truly reflect the inside me.

Yes, you too are beautiful on the inside. You are a creation of God. And God doesn't make bad stuff. You may be frumpy, and soft on the outside. But you have an opportunity to change that. Start now. Make a goal. Take a step towards that goal. And keep stepping and working towards it.

I can do this, and you can too!

Proof that if I can do this, you can too.

Yay Wallballs. More fun than Burpees

See, they're easy.

Yes these are fun, see I'm smiling!

No, I'm not pregnant, I just still have all that baby weight to loose.

I don't know why, but cleans are my favourite.
I like cleaning weights. Now cleaning my house, that's a different story.

Saturday, September 18, 2010

1Mile fun run with my kids. Untimed.

Friday, September 17, 2010

Friday 09172010

This workout I call PMSing Fran.

12, 9 , 6
165lb Barbell Thrusters
Muscle Ups

Jumping Muscle ups to lock out at top.

I don't know who is writing the CFHQ programming, but I am tired of all the thrusters. But I dislike thrusters, which probably means I am weak at thrusters, and I need to be doing them more.

Following CF Main page programming is really an act of blind faith. You trust that who is writing the WODs really knows what they are doing, and are being strategic about the WODs. But then again, you are also praying they are not coming up with these WOD ideas while drunk or dealing with a gas bubble.

Wednesday, September 15, 2010


5 Rds
400 m run
30 Box Jurmps
30 Wall Ball Shots

3 Rounds
20" box, 12 lb Wall Ball

Monday, September 13, 2010

09132010 Monday

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Modified 63lb thrusters, jumping pullups


Why oh why so many thrusters this past week?

This as was forwarded to me in an email. And I love it.
However it's not the original Nike Ad, but I love it much better than the original.

While on the Nike Blog, I saw this one as well.

Yes I have a big butt and thunder thighs.
And they will soon be toned from lots of rowing, box jumps, and kettlebell swings.

If we don't start, it's certain we can't arrive. Zig Ziglar

Saturday, September 11, 2010

09112010 Saturday

"The Seven"

7 Thrusters 135 lbs
7 Knees to elbows
7 Deadlifts 215 lbs
7 Burpees
7 Kettle Bell Swings
7 Pullups


HSPU from box, 22 lb thrusters, AbMat Situps, 95lb DL, 25lb KBS, Ring Rows


Friday, September 10, 2010

09102010 Friday


Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees


400M, 15lbs, 15 reps each

31: ish

Thursday, September 9, 2010

09092010 Thursday

21, 15, 9


I would of done better, but on thruster #4 of the first round I drove the bar up to overhead before my chin was out of the way. Hitting my chin caused me to bite my tongue pretty bad, and see stars for a bit. I had to lean on a bar rack for a while. The rest of the WOD, the throbbing of my chin and mouth was a big distraction and I couldn't focus on the WOD fully. It was really frustrating, but I was able to still finish.

Wednesday, September 1, 2010


I did today's CF Tulsa AM class DL. WOD.

3, 3, 2, 2, 2, 1, 1, 1, 1

65x3, 75x3, 95x2, 105x2, 115x2, 135x1, 145x1, 155x1, 185 F, 175x1

I probably should of dropped the weight even more for the last rep. I did get the weight up, and my hips open fully, but I'm sure my form was horrible. But I feel good.... so no damage done.

Saturday, August 28, 2010

15 - 12 - 9 - 6 - 3
Push Jerk

Monday, August 23, 2010

CF FB Modified

6 Rounds
250m row
6 KB snatch left
6 KB snatch right
10 pushups
10 Jumping pullups

Wednesday, August 18, 2010

1 mile run and worked on stretching my legs thoroughly.

Tuesday, August 17, 2010

Warmup and then 100 pushups.

I am really weak in my upper body, so I'm going to focus on that awhile for my strength.

Monday, August 16, 2010

3 rounds
40 Kettlebell swings
10 kb thrusters left
10 kb thrusters right

Who's idea was this? It was horrible!

Saturday, August 14, 2010

Sunday, July 25, 2010

~ elax and sleep.
~ thday parties and family get togethers.
Sunday - round trip drive to Memphis to pick up my neice.
Saturday was a long, busy day, and went late with a vi
~ sit from my brother Les.We immedately left from there to drive to Memphis. We got home we were all exhausted and emotionally drianed.
Desperately need r
~ Friday
10, 10, 10, 10, 10, 10, 10, 10, 10, 10 squats - practice on squat form and stability.

Saturday and Sunday no workout.
Saturday was full with bir

Wednesday, July 21, 2010

Wednesday 100721

Joint Mobility Warm Up

Passthroughs x10
IR Stretch x5
Overhead Stretch x5
Perfect Stretch x5
Leg Swings x10
Arm Circles x10
KB GobletSquat/GoodMorning/Halo x5

KBS x 15 - 25 lb
TGU x 5 each side 18lb
KBS x 15
TGU x 5 each side
KBS x 30

Tuesday, July 20, 2010

The CrossFit approach...

"The CrossFit approach is to embrace, study, practice, and train for functional mastery. CrossFitters at every level are on the same path - moving from functional competence to functional dominance. Our almost complete reliance on functional movements is vital to the potency of the CrossFit protocol. We say, "The magic is in the movements."'

Greg Glassman
CrossFit founder and Coach

New favorite workout song!

Monday 100719

Warm up
Joint mobility
Air Squats
Plank Holds
Perfects Stretches
Side Lunges
Front Kicks
Pass Throughs

10 KBS 25 lb
3 TGU - each side 18 lb
10 KBS
4 TGU each side
10 KBS
4 TGU each side
10 KBS
3 TGU each side
10 KBS

Skill work - practice OHS with pvc to work on form.

Cool down stretching

"There are two basics that every person in every area of fitness needs to master; how to generate power with your hips and how to control a weight overhead. Don't confuse basics with beginners. Get back to basics."
Shaun Cairn, Senior RKC

Wednesday, May 5, 2010

Wednesday 100505

Modified "Nate"

AMRAP in 10 minutes

2 Pullups
4 Pushups
8 KettleBell Swing

8 full rounds. I subbed ring rows because I can't get my foot in the band on my own, and used the 25lb KB. I also did full plank pushups, which is a first for me.

Tuesday 100504

Strength- Backsquat x 3

Tanks from
200m farmer walk 70lb
250m row
200m waiter walk lh - 25lb
250m row
200m OH Barbell walk
250m row
200m waiter walk rh - 25lb

Saturday, May 1, 2010

Friday 04302010

Ran 5k


Pretty good considering I avoid running alltogether. I'm not very consistent with my wods. And when there is any running I usually sub a row.

Tuesday, April 27, 2010

Tuesday 042710

Terrible 25 (Younger sibling of Filthy 50)

25 Box Jumps 16" Box
25 Jumping Pullups
25 KBS 25lb
Walking Lunges - 25
25 Ab Mat sit ups
25 Push Press - 20lb
25 GHD Back Extensions
25 Wall Ball Shots 12lb
25 Burpees
25 Single Jumprope
I was corrected on my KB Swing form. Apparently I was leaning too far forward at the bottom of the swing. The proper form is to sit more into the bottom, with maybe a slight lean.

Monday, April 26, 2010

Monday 042610


3x 45

Baby Nancy
3 Rounds
200M run
12 OHS - 22 LB

Thursday, April 22, 2010

100422 Thursday

Worked out at Reed Park Rec Center:

3x3 Backsquat 95lb

3 Rounds
Row 500m
10 95lb deadlift
10 KB thrusters

Tuesday, April 6, 2010

150 Kettle bell Swings

Monday, April 5, 2010

Run 1 mile
Work on stretching.
Walk 1mile
Then 3rounds
Jog 500m
21 Kettlebell swings

Friday, March 19, 2010

03192010 Friday

Didn't make it to the gym, instead took the kids to the RSU Nature Conservatory and took a nature hike. Not sure how far I went, but we were on the trails a good 1 1/2 hours.

Then came home and jogged 1000m (2 times around the neighborhood). Legs feel really sore, so I stopped there.

Thursday, March 18, 2010

Standard warmup Row 500m Front Squat 3x5 45 lb and 75 lb 50 wallball Row 500m

Tuesday, March 16, 2010


AMRAP in 10 Minutes
10 Box Jumps
10 Burpees

3 rounds, 10 box jumps and for Burpees

Then 30 ring rows and 750 M Row

Thursday, February 25, 2010


Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Inch Worm
Perfect Stretch

2 Rounds
10 air squats
10 push-ups
10 sit-ups

500 m Row
Push Press

Wednesday, February 24, 2010

Rest Day

Today's a rest day. But I did receive 4 new kettlebells that we ordered! That was a little exciting! Still really sore from all those TGU I did yesterday. Looking forward to tomorrow.

Tuesday, February 23, 2010


Today was a gorgeous day, and I had planned on going for a jog for a warmup. But since today I could only workout during naptime, and I have a toddler to is intent on destroying everything within reach from the crib, I had to stay within earshot in the living room.


3 Rounds
10 Air Squats
10 KB deadlifts
10 pushups
15 situps
10 passthroughs
Perfect Stretch 5 each side

4 Rounds
10 KBS
5 TGU Left
5 TGU Right

Light stretching

Thursday, February 18, 2010


Warm up and light stretching

2 rounds
250M Row
10 pushups
15 squats
15 KB deadlifts - 25lb
10 KB windmills - 10lb


21, 15, 9 KB Swings - 25lb

Wednesday, February 17, 2010

Kettlebell Clean Instructional Videos

Steve Cotter's Kettlebell Clean Instructional

Lauren Brooks Kettlebell Clean Instructional

Phil Scarito of

Not slacking, just super busy..

Dear Blog,

My poor neglected blog. I just wanted to come by and say hi to you. Thank you for being so patient and waiting for me until my life slows down and I can visit you more frequently. I promise I have been working out, just not as consistent as I would like. I have really fallen in love with Kettlebells. Kettlebells are really versatile, and don't take much space to store. Right now I'm working on learning a proper KB clean w/o breaking my arm.

My dear sweet blog, how I miss you when I am gone. But I do peek in on you to update the links to make sure they still work. So please continue to be faithful and patient. I should talk to you again in a week.

Love Angela

Sunday, January 3, 2010

Friday, January 1, 2010

100 Kettlebell swings