Tuesday, October 7, 2008

atleast my pants didn't fall off

i love this picture of the amazing eva t doing a 75# weighted pull-up! she is such a badass.

i've been pretty tired today and am fighting some sort of cold. i just want to sleep and cannot get sick before the cert this weekend.

monday, october 6, 2008

Weighted pull-ups 1-1-1-1-1-1-1 reps

30-35-40-45-50-55-60 (PR)

No Kips

this is a 10# PR for me, which is huge considering the exercise. I couldn't believe I got 50# up with no kip, then 55 and said what the hell I'll go for 60. 60 was definitely a fight.

foods good, just tired. need a nap...

Monday, October 6, 2008

it's working

i've been super busy and need to do a quick update. first of all this is a pic from after day 1 of my level 2 crossfit certification in Coronado back in april. some of us stayed and worked out with the 5pm class. brutal workout thanks to andy stumpf. it was awesome to workout with adrian bozman (boz) and always great to train with my old coach dave warner and buddy jordan.

anyway, workouts are going really really really well! i'm hitting pr's left and right and i have to say it must have a lot to do with staying on top of my diet and not getting pants shitting drunk every weekend! i look and feel so much better! short on time today so right to the workouts!

thursday, october 2, 2008

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

6 rounds + 2 c+j's

i used girl rx'd weight of 95#

friday, october 3, 2008

complete rest day

food was on point, had 1 glass of wine and 1 tequila as a cheat

saturday, october 4, 2008


Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.
Post time for each of five rounds to comments.






pre: wux2

post: stretching

so close to pukie, huge PR for me. usually get 1 round at 4 min and the rest over 3:30.

saturday night had 3 bud lights. oops oh well.

Sunday, october 5, 2008

Five rounds for time of:

135 pound Deadlift, 15 reps

135 pound Hang power clean, 12 reps

135 pound Front Squat, 9 reps

135 pound Push Jerk, 6 reps


used 95#. last time used girl weight of 85# and had 24 min. this workout was so brutal but i love it. hpc's were extremely difficult.

Thursday, October 2, 2008

running up that hill

it's amazing how powerful music is, you know when you hear a song and it takes you back to a specific moment, reminding you of a feeling and all emotions come rushing back? i love that... no matter how painful the memory may be— it just makes me feel alive.

i also love when i 're-find' a song. i did that today with placebo's cover of the kate bush song 'running up that hill'. i can't think of a more perfect song for how i am feeling. the lyrics are intriguing and heart wrenching, the music chillingly beautiful, the song is perfect for a painful farewell. kudos to placebo for doing such a great cover.

kate bush's explanation of the song is great: 'I was trying to say that, really, a man and a woman, can't understand each other because we are a man and a woman. And if we could actually swap each other's roles, if we could actually be in each others place for a while, I think we'd both be very surprised! [Laughs] And I think it would be lead to a greater understanding. And really the only way I could think it could be done was either... you know, I thought a deal with the devil, you know. And I thought, 'well, no, why not a deal with God!' You know, because in a way it's so much more powerful the whole idea of asking God to make a deal with you.'

wednesday, october 1, 2008
this was an extremely difficult day for me for many reasons, and i thought i was dealing with it well until the evening came along. i'm glad i had my workout to take my mind off things for a little bit.

as many rounds in 20 minutes of:

2 muscle ups (sub 6 pull-ups/6 dips)
4 handstand push-ups
8 2 pood kettlebell swings (55#db girl rx'd weight)
10 rounds plus 6pull-ups/6 dips

pre: wux2
post: 3x10 kte and windshield wipers

food: good
i'm so blah. can't wait to workout today, c+j's are gonna make me feel better.

Wednesday, October 1, 2008

crossfit century

i had to dig up this old picture of myself with freddy c, from a level 1 cert last january at the former crossfit HQ in santa cruz. my friend freddy, from crossfit one world in union city made this hilarious video of his crew completing 'century gone bad' a.k.a. 'crossfit century'.

"Crossfit Century"
On the minute every minute for 100 minutes:

- 1 ounce of beer

- 1 pull-up
Freddy takes an awesome approach to training and life, train hard, play hard!
tuesday, september 30, 2008
back squat 5-5-5-5-5
comments: my back squats suck, big time. i started to feel that slight pain from when i did my 1 rep max in august and thought i gave myself a hernia, so i stopped at 145. i wish i wasn't so scared as 145 was pretty easy and i think i could have gotten to 155x5. oh well rather be safe then sorry. also legs pretty sore from fran.
pre: wux2
post: chest to bar pull-up practice
food: totally on point! i honestly believe not getting pants shitting drunk every weekend is helping with my over all training! what a notion eh? ;-)

Tuesday, September 30, 2008

quest for a sub 3:00 fran

as i've mentioned briefly before, i am on a quest for a sub 3:00 min fran. i've been experimenting a little bit here and there doing heavy fran (95#), light fran (45#), and breaking fran up, by doing it as rx'd with 65# but only the 21 rep round, or 15 rep round, or 9 rep round. my little experiment seems to be working.

i decided to go for fran yesterday. last time fran came up, i did heavy fran this time i was ready to go for a new pr. it's funny i knew all day i was going to hit a new pr, i just felt it. i went into the gym, calm did my warm-up

september 29, 2008

crossfit rest day



thrusters, 65#


time: 3:13 (PR!)

comments: i decided to go for fran yesterday. last time fran came up, i did heavy fran this time i was ready to go for a new pr. it's funny i knew all day i was going to hit a new pr, i just felt it. i went into the gym calm and at ease. i did my warm-up, some light thrusters and yesterday i taped up the bar. that made such a difference, those rubber foamy things on our pull-up bar really do a number on your grip. i paced around for a bit while i waited for someone to time me. i got my ipod ready walked up and cleaned that bar into my first thruster. finished the 15 rep round at 2:10. that last round of 9 was a time sucker, 5 then 4 thrusters, 5 pull-ups then 2 and 2. so close to that sub 9 fran. just need to eliminate the rests and i'm there. also did butterfly kips for the first time on fran.

here is what happened post fran yesterday:

1-3min post: felt ok, tired

4-8min post: arms felt so swollen and in pain chest hurt

9-15min post: can't see straight, lightheaded, metallic taste, light cough

16min-21min post: felt like i seriously might die, is something wrong? still weak

21-30min post: felt like i'd smoked the best joint of my life. high as a kite, laughing at everything (bonus no munches!)

30min-35min: pukie came to visit

35min-tbd: fran cough like non other.

wow, and i'm sore today, still coughing.

Monday, September 29, 2008

i love jerks

breakfast has to be my favorite meal of the day. i repeatedly hit snooze on my alarm for a good 30min-1 hour because i just can't bear the thought of getting up and going to my boring job, sitting there all day and dealing with clients and their stupid questions. every morning i wake up and know that i have to get through 8 hours at the museum then workout (my "me" time) then work another 2-4 hours training my clients. i love training my clients, i really do but some days i am just so worn out from already working an 8 hour day and training myself that i just want to go home. i need to figure something out, quickly. anyway, my point being every morning i hear that alarm and think, ugh back to boring mof. the one thing that helps me get out of bed is realizing i get to eat breakfast and drink my 2 cups of coffee! breakfast is the most important (and delicious) meal of the day! above is my zoned breakfast. egg beaters, 2 slices turkey bacon, a dab of salsa, 1/2 avocado, 1/2 an apple and of corse coffee!

anyway, i had a very productive weekend. ordered new furniture, cleaned out and organized the cabinets in my bathroom, and did some serious retail therapy. between all that i had time to squeeze in some good workouts.

friday, september 26, 2008

30 muscle-ups for time

i don't have rings so subbed 120 pull-ups and 120 dips, broke them down into 12 sets of 10pu/10 dips. i was super sore from nicole which slowed me down a bit.

time: 21:23

food: zoned very well, had dinner out with the girls. chicken mole and 2 pork tacos. nice cheat meal but didn't feel too badly about it.

saturday, september 27, 2008

took a full rest day

7 consecutive days on and surprisingly i feel pretty good. made myself rest, went to work then did some me things, like shopping and getting my hair done, followed by dinner with the girls at my favorite italian restaurants. i enjoyed a caprese salad, and tagliatelle with ragu. so good. passed on the wine and bread, again all in all i don't feel so bad about my meals this weekend! came home and had two patron's with lime. heh.

sunday, september 28, 2008

Push Jerk 5-5-5-5-5 reps

95-105-110-115(f on 5th rep)-115 (PR)


post: pt exercises

comments: i was so pissed i missed 115 on the 5th rep, so got angry and made it happen on the 5th try. it's amazing how anger can help with workouts. all i have to do is look at one person in particular and i'm fuming. so thank you, mr. fuckhead for getting me angry enough to pr.

food: on point again today, i'm so proud i didn't cheat all that much this weekend. spent the day shopping for furniture, art, and apartment stuff. it was great to have a day to myself to decompress.

Friday, September 26, 2008

actively resting

active rest is a popular term among us crossfitters. i'm working to incorporate more active rests into my training cycles. normally when a crossfit rest day comes up, i either make up a wod i missed or just come up with some insane workout on my own. this often backfires as i end up very sore or with other nagging issues like tendinitis. it's tough as my training schedule is usually 6 on one off (saturday-thursday, rest friday back on sat-thursday). that's a heavy training week, I think I function better on a 4 on 1 off 1 on 1 off (monday-thursday, rest friday, on saturday, rest sunday) and it also gives me a full day (sunday) to myself with no work, no training, just nothing. when i do workout on sunday's it is usually due to boredom, i just love being in the gym! so what is considered 'active rest'? a lite run, lite row, biking, hiking, playing, working on handstands etc. all things i do need to work on! this sunday is supposed to be nice, hopefully i will find something fun and active to do outside on one of the last nice days of the year! the picture above was taken from my condo in august. i'm really going to miss those summer sunsets.

thursday, september 25, 2008

crossfit rest day:

i used it as my active rest for once!

5k run on treadmill- i didn't even time it. just ran at a nice easy pace.

skill work:

2x of 50 foot handstand walk

2x25 ghd sit-ups


physical therapy exercises

1 round of cfwu


totally on point today. didn't even wake up hungry once!

Thursday, September 25, 2008

nicole is a bitch

i've got to figure out how to step up my training without burning out or injuring myself. i'm ready to hit it hard. i've got my drinking under control (for the most part) and my diet is falling into place. i'm ready to rock it, i want that sub 3 fran...badly. i've started a little experiment; i'm going to work on parts of fran at the end of my workouts. one day i will do a 15 rep round of thrusters and pull-ups, then another day do the 9 rep round and a different day attempt the 21 rep round. i'll do them mostly with the girl rx'd weight of 65# then play around with the men's weight of 95# and even just the 45# bar and see what happens. this should be fun.

alright yesterdays workout.

wednesday, september 24, 2008


Complete as many rounds in 20 minutes as you can of:

Run 400 meters

Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

round 1: 33 pull-ups

round 2: 22 pull-ups

round 3: 20 pull-ups

round 4: 20 pull-ups

round 5: 20 pull-ups

round 6: 20 pull-ups

total: 135 pull-ups (pr)

comments: wow that was difficult! i took a breather before almost all rounds of pull-ups. i also combined butterfly pull-ups with regular kipping. i could not put my arms down for a good 20 min post workout!

pre: wux2

post: med ball clean practice

food: diet was great, no tequila tonight. ate an extra zone bar in the middle of the night.

this picture is from a level 1 cert in santa cruz at the original HQ. That was one of my favorite certs ever, we had all the CF big wigs there. Great group, amazing information and a ton of fun. Nothing beats doing workouts in the place where it all began and having the original santa cruz folks there cheering everyone on.

Wednesday, September 24, 2008

virtual shoveling...ain't nothing 'virtual' about it

it's funny how currently everything in my life feels stagnant. i don't enjoy my job (the event job), i'm sick of dating, the fall weather somewhat depresses me and the only thing i really look forward to now is training. i'm so glad i have that in my life. it's the one time in the day when i actually forget about everything, my lame job, annoying event clients, stupid asshole men, and just pretty much everything that pisses me off. i am at peace when i do crossfit, and i'm so happy when i am in the gym ( if only one idiot could disappear, but that's besides the point). if i could workout all day, i'd always been in a great mood and feeling like i can accomplish anything. sigh. i guess i'll figure it out someday. until then i'll virtually shovel myself out of this hole i am in.

september 23, 2008

For time 30, 25, 20, 15, 10, and 5 rep rounds of:

virtual shoveling [wmv] [mov]

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

time: 14:13


pre: wux1
post: wux1 + med ball clean practice

comments: wow that wod was fun, i enjoyed the 'virtual shoveling' it was tough, but interesting. fried my grip and shoulders. i have a funny story too, the night before when i was done training my clients i'm watching the virtual shoveling video in the trainer office. one of my fellow trainers (bodybuilder style for 20+years, one of the nicest guys ever) came over and 1/2 jokingly says, wow crossfit stole my exercise. ha. he does some sort of 'virtual shoveling' with his clients but a bit different. anyway, i see him today doing chest press on the nautilus machine and ask him to try this wod with me. he agrees, does it with 45# plate and quits after the 25 rep round saying his heart was beating really fast. :-) when we are done he comments, 'girl you have some endurance'. love it, gonna convert another one. sometimes as annoying as it can be i love working in a regular gym.

food: food has been normal, just super hungry, ate an extra zone bar in the middle of the night. still waking up starving around 3am every night this week. blah.

i'm gonna try to add a picture from the calgary cert of tabata squats. my new homie patrick at again faster was kind enough to send me some of the pictures he took over the weekend.

Tuesday, September 23, 2008

catching up

well things have been a bit busy, so gotta catch up on last weeks wod's!

wednesday, september 17, 2008

tried to do the SP, PP, PJ WOD but knee too sore and whole quad cramping.

SP: 75-80-85-90-95(f)
PP: 95x3-100x3-105x3-105x3

knee pain, called it quits.

3 rounds of:

10 pull-ups
25 ghd sit-ups

forgot to stop watch when done, have no idea how long it took. head not in the game today.

pre: wux1
post: smr

thursday, september 18, 2008


135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed

time: 6:01 (pr of about 3:30)

i used 95# for this wod. still do not understand, i hear girl weight is 85#, but some use 95#. I'll go with the heavier weight!

food: was doing well until the evening. went to girl power hour party and had some sort of vodka/vitamin water drink, then two sips of this starbucks cocktail which was wayyyy tooo sweet. we went out after that and i had a plate of wings and 2 steak tacos. oh and a patron on the rocks with lime. :-) oh well, appetite is through the roof!

friday, september 19, 2008

rest day

food: regular stuff until the evening. went out to dinner, had pasta with gorgonzola and pancetta. yum so rich, oh and two pieces of bread, one truffle for dessert. also had 1 patron, and 1 glass of red wine.

saturday, september 20, 2008

filthy fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (used 35#)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (14# girl weight)
50 Burpees
50 Double unders ( no jump rope subbed tuck jumps)

time: 24:43

slower then normal, knee bothering me on jumping pull-ups, box jumps, burpees and tuck jumps. slowed me down a bit. oh well

food: good again until evening. had a bacon cheese burger and fries, then profitteroles (sp?) for dessert. had 1 patron and 1 glass presecco.

sunday, september 21, 2008

5k run


slow, knee sore a bit.

pre: wux2
post: 15 rep round of fran 0:53 seconds

food: again great all day, and had sushi at night. not so good.

monday, september 22, 2008


For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

time: 4:09

used 65#- did power snatches from the ground

pre: wux2 + PT exercises
post: 9 rep round of fran- 0:31

food: very good all day, had 7 choc covered cashews last night. woke up starving 3 times last night, snacked on zone bar. still hungry today.

Wednesday, September 17, 2008

core punisher

i've been feeling rather blah as of late. coming home after a great trip to calgary, and going from being around people who 'get it' back to being around people who think i am some sort of freak is exhausting. i'm tired of explaining why i eat the way i do, train the way i train, and live the way i live. somedays i want tell everyone to go fuck themselves. sadly the one person here that gets that part of me is the one person i cannot allow myself to talk to. anyway, yesterdays workout...

tuesday, september 16, 2008


3 rounds of:

800m run
50 back extensions
50 sit-ups

time: 17:30

pre: wux2
post: nothing

i'm not a fan of this wod, runs over 400m kill me!
diet is ok, however i have been extreamly hungry. had about 10 extra almonds and then some damn chocolate covered cashews. augh.

Tuesday, September 16, 2008

time for an update

Well, I got super lazy with my blogging but have kept up on my training. I had a great summer, relaxed on my diet a bit and ate and drank more then I needed to! It’s time now to dial it in my diet and training and take it to the next level. I’ve been fortunate enough to get to work some certs this summer and always come back inspired and with a new outlook on training. This past weekend I worked a cert in Calgary with some amazing crossfit trainers, I took away so much from each and every one of them. One thing I plan to incorporate into my training is something I heard from Speal at another cert and it was reminded of it again by Dutch this past weekend. Both of them are smaller males but frequently train with heavier weights then rx’d on the WOD’s. I think they are onto something as they are both not only super fast but extremely strong.

As far as diet goes, Robb Wolf has been so helpful and patient while helping me figure out how to work with the zone and allow some freedom for cheats and of course drinking! I’m still on 11 blocks but have cut out 1 carb block at each meal and added 3 blocks of fat for every carb block omitted. I really like this way of eating, I’m not as hungry and actually enjoy my meals. I’ve also cut out grains and almost all sugar; I just can’t give up that zone bar with almond butter before bed!

So quick re-cap on training the past few workouts:

Last week kicked my ass!

Monday, September 9, 2009

BW: 113# (did workout based on 110# since I don’t have 1# or 2# plates)

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight (165#)
Bench press: body weight (110#)
Clean: 3/4 body weight (80#)

Set up three bars and storm through for time.

Time: 42:13

Comments: This is the first time I have completed this workout as rx’d! I was so happy, as I usually have to scale the bench press. Bench press reps were pretty much singles, but oh well I finished it! This has been a goal of mine for 2.5 years!

Tuesday, September 10, 2008

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) (14# ball)
Sumo deadlift high-pull, 75 pounds (Reps) (55# girl weight)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps) (55# girl weight)
Row (Calories) (no erg sub burpees)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.

Score: 293

Comments: Not my best score but I was waaaaaay too sore from Linda.

Post: 5k run on Treadmill: 26:12 I think. Nice slow pace

Wednesday, September 10, 2008

Five rounds for max reps of:

Body weight bench press
Body weight back squat

Post reps for all three exercises in all rounds.

BP: 110# 1-1-1-1-1 (still severely sore form linda on monday)
Pull-ups: 22-20-20-20-21
squats 115#: 6-6-6-6-6

pre: wux2
post: 4x25 ghd sit-ups

Comments: wow, I should have followed the main site as I was still so sore from benching BW in Linda on Monday! Oh well 3.2.1 go right?!

Thursday, September, 11, 2008

The crossfit workout today in honor of 9/11 was
Hero workout of your choice. I chose to do Josh, as I need to work on OHS.


95# Overhead squats, 21 reps (65# girl weight)
42 pull-ups
95# Overhead squats, 15 reps (65# girl weight)
30 pull-ups
95# Overhead Squats, 9 reps (65# girl weight)
18 pull-ups

Time: 11:47

Comments: OHS killed me, I really suck at these, therefore need to work on them more.

Friday, September 12, 2008


Much needed rest, spent the morning traveling to Calgary for the cert. Got in and met up with some of the trainers, drove around town, had a nice Italian meal (oops I mean chicken and broccoli with a shot of olive oil) and some wine. ;-) called it a night and got some rest for day 1 of the cert.

Saturday, September 13, 2008

Day 1 of the cert. Lots of demo-ing. That shit looks easy but it is exhausting holding positions then coaching the groups. I was the lucky one who got to demo bottom to bottom tabata squats in the morning too! At the end of the day some trainers did a workout.

21-15-9 reps of:

65# squat clean

Time: 7:30

Comments: cleans felt pretty smooth. Dutch was on me for my hand placement on HSPU’s apparently I am too wide for his liking. Mind you he was critiquing my HSPU as he sat there eating a burger and drinking a beer ;-) He made me get my hands right at shoulder width, I prefer slightly wider. This really slowed me down and I did most reps as singles, but I appreciate the critique always looking to improve as an athlete.

Sunday, September 14, 2008

Day 2 of the cert, I am so sore. Quads are fried from tabatas and the workout, oh and lets not forget demoing. Lunchtime rolls around and Robb and I film a kipping pull-up demo, spent 30+ minutes doing pull-ups then onto the WOD with Dutch.

"The Chief"

Max rounds in 3 minutes of:

135 pound Power cleans, 3 reps (95# girl weight is 85#)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Score: 18 (I think)

Comments: holy shit. Dutch made up this workout and it made the main site WOD. I have to say it was nice to see him suffer too since he created this beast. I got so close to finishing 4 rounds every time, mostly 3 squats shy of 4 rds so only get to count 3. I hit 5 rounds once I think and maybe 1 round of 4. Dutch kicked my ass with a whopping 28 rounds, oh and lets not forget the fact that he used 155 for the cleans which is BW for him. It was so awesome to workout with him, really made me push harder, that guy is an animal.
Finished up the cert and flew home. Had a great time, worked with some amazing trainers and learned that bacon makes everything better!

Monday, September 15, 2008


Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster

Time: 8:50

Comments: knee is super tight, been sore in the quads all weekend causing knee pain. Did this WOD at 95# guy weight just to mix it up and to follow what I learned from Dutch and Speal. Happy with my time, this workout is metabolically taxing even when going heavy.

So that’s that. I’m gonna try my best to keep this thing pretty updated!

Wednesday, June 4, 2008


holy crikey! today i made up the crossfit total from last friday, and holy smokes it was a day of pr's!

tuesday, june 3, 2008

CrossFit Total"

Back squat, 1 rep (190#) PR +15

Shoulder Press, 1 rep (95#)
Deadlift, 1 rep (270#) PR +15

Total: 555 (PR+30)

pre: wux
post: foam rolling

Holy crap! I've BS 185 once before but have been stuck at 175 the past few CFT's. The shoulder press was u-g-l-y. I was just pressing 95x2 last week; i think i made the mistake of doing 10 freestanding hspu in my warm-up and my shoulders were fried. DL PR was huge surprise, just PR'd a couple of weeks ago at 255, so this 15# increase was a definite surprise.. I'm so excited I can't stand it! now i just need to figure out why there is such a large difference between my squat and deadlift.

same as usual, 100% in the zone all day!

Tuesday, June 3, 2008

i love cleaning

damn i love doing cleans.

monday, june 2, 2008

For time:

135 lb Squat clean, 10 reps (95#)
50 GHD Sit-ups
135 lb Squat clean, 8 reps (95#)
40 GHD Sit-ups
135 lb Squat clean, 6 reps (95#)
30 GHD Sit-ups
135 lb Squat clean, 4 reps (95#)
20 GHD Sit-ups
135 lb Squat clean, 2 reps (95#)
10 GHD Sit-ups

time: 14:12

pre: wux2
post: nothing, no time

95# cleans seemed a lot easier then last time! no ghd machine so i used the stability ball and put it on the end of the lat-pull-down bench and hooked my feet under the knee pad thing and used that as a mock ghd. works really well.

my abs and upper back are sore today!


diet went very well, stayed in the zone all day, had an extra bite of my zone bar though.

Monday, June 2, 2008

learning my limits

well i survived this weekend without getting totally shitfaced, pretty sad but that is an accomplishment. i seem to have a problem with learning my limits. i do this with everything. i over work myself with my jobs, take on too many clients, workout way too hard, even when my body tells me not to, cheat big-time on the weekends with my food, drink till i black out...see a pattern there?

friday night i did pretty well, only had 1 margarita (don't know if i can even count it as it was weak) 1 glass of wine and champagne at a bar and 1 more glass of wine at home. god reading that i should have been wasted but my damn tolerance is so high that i just get buzzed, when most people my size would have been on their ass. the best part of this is i didn't eat anything bad! i took a zone meal to the movies, and had a small bite or two of a chicken quesadilla

saturday night is a different story. after 4 hours of sleep, and a full day of work i went out, and from what i can remember i had 2 glasses of wine before we went out, 2 glasses of champagne, and 2 more glasses of wine. oh i also chugged some of michele's bud lite on the dance foor. i did very well with food all day until 2:30 when we went to the ID and had chinese food (at least i think that's what we ate, pork dumplings, fried noodles, some other stuff haha).

took friday and saturday off from the gym and sunday and i finally got a workout in!

sunday, june 1, 2008

made up saturdays wod.

For time:135 lb Thruster, 10 reps (95#)

50 Double-unders
135 lb Thruster, 8 reps (95#)
40 Double-unders
135 lb Thruster, 6 reps (95#)
30 Double-unders
135 lb Thruster, 4 reps (95#)
20 Double-unders
135 lb Thruster, 2 reps (95#)
10 Double-unders

time: 9:14

pre: wux1
post: nothing

wow those thrusters were heavy, and i had some trouble with double unders. great workout though. amazing how a 9 min workout can kick your ass so badly.

im ready to make-up yesterdays wod! looks like a good one!

Friday, May 30, 2008

hey douchebag—i was using that barbell

i'm gonna rant for a quick minute here...

one of my biggest pet peeves is when people take equipment i am obviously using. let me paint a little picture here. i work out around 3pm, the gym is pretty dead at this time, which makes it perfect for me to do crossfit. i do my warm-up, then set-up a bar on some plates to do sumo deadlift high-pulls (sdhp) which happens to be the first exercise in the wod after a 1 mile run. i set my stuff up, leave my water bottle there and hop on the treadmill for a quick mile run. i return to where i had left said barbell, and some douchebag took the barbell off of the weights and put it in the squat rack to do some lame 1/4 squats— mind you there are 2 other empty fuckin barbells just sitting there that he could have used. oh, did i mention he also moved the plates i had set-up to give me some height for the sdhp's? in crossfit most workouts are done 'for time' which means you better hurry the fuck up and when people move your shit it takes valuable seconds off your time—ya this bitch is competitive; don't fuck with my equipment and slow down my time.

thursday, may 29, 2008

BW: 113#

Run 1 mile : 7:35

Two minutes of each:
Row (sub 45# sdhp): 43
30 pound Dumbbell thrusters (20#) 25
20 pound Medicine ball cleans (14#) 25
Double-unders: 90
Pull-ups: 34

total: 217

Post total time and total reps plus calories (from row) to comments.

that was tough. i don't have a rower so i had to sub 45# sdhp's. db thrusters were the worst, med ball cleans sucked per usual. hit a double under pr of 40 unbroken. arms were destroyed by the time i got to pull-ups.

pre: wux1
post: nothing


all good. zoned all day, with the usually food but was extra hungry. ate a little extra almond butter before bed, but did not wake up hungry during the night!

Thursday, May 29, 2008

it's not steroids—it's crossfit

it's amazing how i go on a weekend food and drinking binge, only gain 1 pound and put up pr's a few days later in the gym. really makes me wonder how much of a role the zone plays in performance. in my right mind i know it makes a difference; i've seen the results first hand but it's really tough to give up food and drink and live 100% paleo-zone. i guess it all boils down to how bad do you want it? nicole talks a bit about it in one of her nutrition lectures, she mentions that shaving 10 seconds off your fran time has to really fuckin matter to you, to live there in the zone.

i got an email from a friend and fellow crossfitter pat barber, he's been doing some sort of zone challenge and zoned hard-core for 9 days straight at crossfit santa cruz then shaved 43 seconds of his fran time. he pr'd a few days ago at 2:20 which is very close to the crossfit record. for any non-crossfitters who might stumble over here fran is :21-15-9 reps of thrusters and pull-ups, girls use 65 # barbell and guys 95#. it is one of the most mentally challenging workouts for crossfitters—it takes between 3-10 minutes depending on your fitness level; when you are done you are left on the floor crying out for your mommy. it's fuckin awesome. so do you need to zone to hit pr's? i don't know, what i do know is when i am really strict i hit metcon pr's and when i cheat and binge drink i hit lifting pr's...oh well i'll continue the experiment.

wednesday, may 28, 2009

btw: 113

shoulder press warm-up: 45x10, 65x5

Shoulder Press 3-3-3-3-3 reps

75x3-80x3-85x3-90x3(PR!)-95x2 (f on last rep)

pre: wux2
mid: max reps double unders 20-20-25-15-15

post: 3x25 sit-ups

all in all pretty decent workout. very happy with my pr. a few weeks ago i could only shoulder press 90#x1. that was a new low for me, my sp pr has been 100# but sometimes i get stuck at 95. to be able to put up 95x2 and almost 3x today was huge for me. my legs are still thrashed from jason on monday, and i'm really dreading making up that tuesday morning metcon this afternoon.


i did pretty well with my diet zoned as usual until late evening when i had dinner plans. luckily we went for sushi but that is so hard to zone! i had zero alcohol which is huge for me as i enjoy sake or wine or beer or sakitini's or... shit for fucks sake i like any alcohol with my sushi! anyway the point is i didn't drink anything, just water! shared a barbie roll, spicy tuna roll and some sort of scallop roll with my friend. cut out my last 1 block snack as well.

Wednesday, May 28, 2008

back in the zone

well after my debaucherous weekend i've got to get back into the zone and back to my training. i had a blast and it was fun to let loose but i need to control my weekend drinking!

tuesday, may 27, 2008

i made up a wod i missed last week. i was going to do the posted wod, but got a flat on the way to the gym and didn't have enough time before my clients. nothing irritates me more then feeling rushed and not getting in a good workout then having to spend the rest of my day training others when all i want to do is workout myself! anyway squeezed in a little core crusher.

Five rounds for time of:

2 pood Kettlebell swings, 25 reps (used 50# db)
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

time: 32:45

pre: wux2
post: nothing, no time

i really am enjoying my new modified cfwu (crossfit warm-up). rather then the normal stuff. i modified it a bit to work on my weaknesses. my warm-up has been consisting of:

10 overhead squats, 45# barbell
10 L-pull-ups
10 dips
10 back extensions
10 handstand push-ups (freestanding)
30 ghd sit-ups
10 push-ups

i do this atleast once through before my workout and sometimes two. if it's a heavy pull-up day i might eliminate them or do kipping pull-ups instead of l-pull-ups, or heavy hspu day i omit them in the warm-up. i really need to start adding thrusters or wall balls into the mix.


diet was great, stayed in the zone all day, i ate 1 extra block (12) instead of (11) because i was starving before i went to bed.

breakfast: 7:30am (2 blocks)
1/3 cup oats
1/2 cup raspberries
1/3 cup strawberry
1/2 teaspoon almond butter
1 oz protein powder
1/4 cup cottage cheese

coffee with 1tbs 1/2 and 1/2

snack: 10:30am (2 blocks)
1 apple
1/2 cup cottage cheese
1 tsp almond butter

lunch: 12:30pm (2 blocks)
3 cups green beans
3 oz deli turkey
1 tsp almond butter

workout: 4pm

dinner: 5pm (2 blocks)
5 cups lettuce
3oz deli turkey
1/2 cup corn + diced tomato
3 tbs salad dressing
1 tsp almond butter

snack: 9:30pm (1 block)
3 cups steamed broccoli
1 splash salad dressing
1 1/2oz deli chicken
1/2 tsp almond butter

snack: 10:30pm (2 block)
1/2 zone bar
1 tsp almond butter
1 cup 1% milk

snack: 11:15 (1 block)
1/2 zone bar

been super hungry all day

for a long time i thought i was exercising...then i started crossfit

i started crossfit just over two years ago. before that i had been doing the standard bodybuilding workout and running 3 miles everyday. i thought i was fit, i thought i could lift heavy weights—then i was introduced to crossfit. my first wod (workout of the day) was cindy in april of 2005. the workout consists of 'complete as many rounds as possible in 20 minutes of': 5 pull-ups, 10 push-ups and 15 air squats. i did 11 rounds and thought i was going to die. how could 3 simple exercises kick my ass and make me want to collapse on the ground? really, you mean to tell me i just need to do this for 20 min and i am far more exhaused then after running 3 miles and spending an hour doing bicep curls and tricep extensions?

the next day i woke up insanely sore. i remember my chest just aching, my legs so sore i could hardly walk and i could not lift my arms up to wash my hair. any sane person would think 'damn i'm never doing that again'; however i was intrigued. i started incorporating bodyweight crossfit workouts into my programming a couple of times a week. i cut down on the 3 mile runs and the isolation exercieses, and the most peculiar thing occurred— i was spending less time in the gym, but leaning out and gaining muscle! how could this be? after a few months of cherry picking wod's i could handle, i decided to really dedicate some time learning the olympic lifts and follow the crossfit workouts posted on the main page www.crossfit.com, one more month and i was addicted. just over 2 years later, i am still addicted and constnatly challenged. i've gotten leaner, faster and stronger. now i just need to dial in the nutrition and hopefully i will become a pr machine!

this past weekend was a bit nuts. i allowed myself to fall off the zone for a bit and just party and eat with my friends. i tried to keep most of my meals zone friendly and only noted all my cheats.

friday: night i drank an entire bottle of wine, ate some bread and hummus. took a rest day from the gym.

saturday: was 1/2 turkey pastrami sandwhich (too much bread) then 2 glasses of wine, 1 bud lite, another glass of wine, and like 3-4 coors lites...followed by a street dog at 2am...then another glass of wine, and some bread and hummus. augh.

sunday: woke up and worked out still a bit drunk. went to folklife festival and broke down and had a falafal sandwhich. i was proud of myself for not having a beer with my friends when we went to the beer garden! later we went to happy hour and i had 1 glass of red wine, then out to dinner, had a small spinach salad, grilled salmon with rice, and a fruit cup for dessert. over all not too bad, but had 1 glass of wine and 1 glass of champagne. after dinner went out for another glass of red wine.

3 rounds of 800m run
50 pull-ups

time: 31:31

monday: another holiday! augh. woke up very late and only had a zone bar pre workout. after workout went out to brunch and had a veggie scramble with hashbrowns! damn it! didn't eat anything else all day and went to happy hour with the girls before the baseball game. had 2 beers at happy hour, then at the game had 2 large beers, but had 3oz of turkey and a few almonds to keep atleast one beer 'in the zone'. ha. topped off the night with another damn street dog. oh dear lord.


For time:100 Squats, 5 Muscle-ups, 75 Squats, 10 Muscle-ups, 50 Squats, 15 Muscle-ups, 25 Squats, 20 Muscle-ups

time: 15:10

did jumping bar muscle ups.