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...

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

"Barbara"

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.

2:59

3:24

3:09

3:06

2:55

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

30:58

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.

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.'

http://http//en.wikipedia.org/wiki/Running_Up_That_Hill

check it out: http://http//www.youtube.com/watch?v=zKkaLM9NcSo

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.

nate

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.

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

http://www.youtube.com/watch?v=DDPcSEQXg0o

Freddy takes an awesome approach to training and life, train hard, play hard!

tuesday, september 30, 2008

back squat 5-5-5-5-5

135-140-145-135-135

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? ;-)

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

fran

21-15-9

thrusters, 65#

pull-ups

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.

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)

pre:wux2

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.

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

stretching

physical therapy exercises

1 round of cfwu

food:

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