Tuesday, November 30, 2010

Back at It

So I'm finally back at being able to workout!  And I can tell you that having two weeks off really took a toll on me!  I was dieing on my Wod yesterday!

5 rounds
10 dumbbell squat cleans (did first round with 30#, then went down to 25#)
10 dumbbell push press
10 burpee pullups
Time: 33:00

Tuesday, November 23, 2010

Stop thinking like the herd. Think like the bull instead.

Courtesy of Crossfit Lisbeth
Why are you waiting to achieve?

Why are you thinking, “Starting next year, I will . . .”

Stop thinking that way. Stop planning what you really want to do and instead just do. Now. Stop saying “Starting next year, I’m going to . . . ”

Instead, say, “Today, I am . . . “

There’s really no reason your new workout plan, your new eating habits, your new choices have to wait even one more day. You’re only putting things off because you can — and because you’ve accepted some notion in society that the New Year is a good time to do that, or that Monday is the day you start things, or that you couldn’t possibly get through the holidays without pigging out and racking up a few pounds.

Stop thinking like the herd. Think like the bull instead.

Decide what you want and start working towards it right now. NOW. Don’t wait another day.

This life is short. Waiting to achieve is Waiting for Godot. Ever see that play? Two characters spend two acts talking about someone who NEVER shows up. What the hell? It’s called a tragi-comedy. Is your life a tragi-comedy? Whose fault is that? Yours. Nobody else’s. So stop letting it be that way.

If you want a 400lb back squat, start working today towards it. If you want an unassisted pull-up, what can you do today that will help you towards that goal? If you want a smokin’ hot body, what can you eat (or not eat) today that will help? If you need more sleep, then take it, starting tonight.

Don’t wait and don’t put the onus on anybody or anything else for you to achieve.

“There’s man all over for you, blaming on his boots the fault of his feet.” — Act I of “Waiting for Godot.”

Don’t blame your boots and don’t let your life be waiting for Godot. Don’t let your life be waiting to achieve.

Act now.

Monday, November 22, 2010

Hybrid Athletics Strongman Seminar

We went to New York and New Jersey this weekend to do a Hybrid Athletics strong man seminar.  First we stopped off at crossfit harlem to get a quick wod in, which turned into wod and dinner.  We had a great time there, and we will definately be back the next time we are in New York.
The next day we went to Stamford for our Strong Man seminar.  It was so much fun!  We learned how to lift tires, I did 400lbs on my own, and then did a team tire lift of 1000lbs! We lifted atlas balls, logs, kegs, yokes, and did some axle presses.  The day ended with a quick wod of tire flips, farmers carry and atlas lifts.  Great day!

Tuesday, November 16, 2010

Posting Hiatus for the Week!

I will not be making any updates to my blog this week.  I am not able to get any CrossFit workouts in this week!  Check back next week for all my updates!

Friday, November 12, 2010

What does CrossFit mean to you

Commitment. Courage. Acceptance. Perseverance. Pain. Joy. Teamwork. Fear. Exuberance. Loyalty. Honor. Truth. Exhaustion.
And then you get up the next day and come back and do it again.
Courtesy of crossfit lisbeth

Yesterday's wod:
7 rounds
100 singlue unders
10 burpees
10 pushups
15 squats
Time 22:00
I did this wod by myself so I didnt push myself as hard as I should have.  Took some short breaks to change up my music too :-)

Image courtesy of http://sayingimages.com/technically-the-glass-is-always-full/

Thursday, November 11, 2010

Fran Beat Me Bad!

First: 500m row, 400m run time trial
Row 1:55 (3sec pr) Total time: 4:41, (45 sec pr)

Then: “Fran”
Thrusters (95#/65#)
Pull ups

So I dont know if it was my nutrition recently or the fact that I spent 30 minutes the day before practicing my kipping pullups, but I couldnt even string two pullups together today.  I could barely do them one at a time, so I am not going to even mention my Fran score today, it was pitiful!  2 minutes slower than my last one. 

Check out this Fran time!

Wednesday, November 10, 2010

Back Squat Fail!

I was in class last night and our skill work was Back squats 5-3-3-3-1.  My previous max was 165, and I actually did it 5 times, 3 with good form, 2 not so much.  I go into the workout and I am on my last set of 3 at 155lbs.  I failed on the 3rd rep, just didnt have the strength or form for it that day, my coach said try it at 175, one rep, youve done it at 165 before you should be able to do it.  WRONG!  I got down into the squat and couldnt get back up, I know what your saying, just dump it, well for some reason I couldnt roll it off of my back and I started to tip forward.  I honestly had a flash of fear and saw myself falling forward with the weight crushing my neck and my face being smashed against the concrete floor.  Finally I was able to roll the weight off my back, leaving a nice big welt where it rolled down my back.  Needless to say I was a bit shaken up!

Met Con:
5 rounds:
10 OH squats (95#/65)
10 K2E
10 push ups
Time: 10:28
Sit up challenge week 2!  200 sit-ups done!

Monday, November 8, 2010

Crossfit Austin Workout

We were in Austin this weekend and decided to drop into the gym our friend's go to, Crossfit Austin.  I just have to say that they were so warm and welcoming and helped us with so many things we didnt know we were doing wrong!  :-)  My legs are so sore from all of the squat clean and presses and OH presses we did, along with the countless initial form practice workouts we did.  I also had a great coach, Walker,  that showed me that there is a difference between a chin up and a pull up and wouldnt let me cop out and do chin ups for the Cindy wod :-)  She also helped me with my kips.  So THANK YOU crossfit Austin!

Challenge 1

Take 15 Minutes to find a 2 RM Clean and Jerk
*One Bar Per team, everyone one the team must make 3 attempts
*Score =Final completed weight on the bar

Challenge 2
5 Minutes Max Reps on the OVHD Squat
*75 lb, 45 lb one person working at a time, one men’s bar, and one women’s bar per team
*Score=total reps
total: 138

Challenge 3
5 Minutes Max Rounds of Cindy
*all team member work at once
*Score total number of combined reps
3 rounds (was focusing on form)
Final Score= 518, our team won! :-)

Friday, November 5, 2010

I hate globo gyms!

So I have been a member of 24 hour fitness for many many years.  I froze our membership about 6 months ago when we really started to get into crossfit.  Well last month they charged me a full memberhip fee instead of my freeze fee, I called they apologized, refunded the money and said it would be fixed.  This month they charged both me and my husband full fees.  I called and they tried to tell me that my freeze ended, I said look again buddy, its in the notes "oh yes mam I do see it here".  So I said cancel my membership and refund me my money today.  Of course it takes 5-7 days to refund me.  After talking with countless managers about the situation, why I should have to wait for my money that wasnt supposed to be taken out to begin with, the conversation ended with me still having to wait because there is nothing they can do about it.  So this incident solidifies why I will never go back to a globo gym!

Thursdays WOD:
5 rounds:

21 KB Russian swings (53#/35#)
15 KB press
9 KB figure 8′s
Time: 11:33
Day 4 of sit up challenge complete!

Thursday, November 4, 2010

Almost Friday!

My friend Joy made up a really good WOD to do yesterday, so we did this instead of the regular class WOD.
4 rounds
5 burpees
5 box jumps 20"
15 weighted sit ups 14#
100m weighted carry 35#
10 DU's
10 kb swings 35#
Time: 13:13

So I saw this recipe on Crossfit Rubicon and thought it looked yummy.  I am going to try it next week and see how it tastes!


  • 1 medium onion, diced
  • 3 cloves garlic smashed and chopped
  • 3 large lime leaves
  • 1 tablespoon virgin coconut oil
  • 6 cups Very rich beef or roast pork stock
  • 2 cups coconut milk
  • 1 tablespoon grated fresh ginger
  • 2 tablespoons crushed red chilis
  • 3 cups Shredded Bok Choy
  • 1 teaspoon Nuac Mam or any good Fish Sauce
  • 1/4 teaspoon light sesame oil
  • 6 large prawns, head on or U8 shrimp will work
  • 2 cups Shredded smoked beef ask your butcher
  • 1 tablespoon each of basil, cilantro, mint chopped fine
  • Sriracha sauce, for passing
In a large pot, sweat the onion, garlic and celery in coconut oil until translucent and just starting to brown.

Add beef broth, coconut milk, ginger, chillis, cabbage, fish sauce or soy sauce, and sesame oil. Bring to a boil and lower to simmer for 5-6 minutes.

Add shredded beef or ham and prawns and bring back to a simmer for 4 minutes, add fresh herbs and serve. Pass some HOT sauce for your guests to add to taste

Wednesday, November 3, 2010

Video of the day

Sit up and Push Up Challenge

Strength: OH Squat 3 x 3 75# (hurt my shoulder doing thrusters yesterday so couldnt do a heavy weight)
Met Con: 4 rounds:
15 SDHP (75#/55#)
15 hang cleans
15 push jerk
End w/800m run

Day 2 of situp challenge complete!  The 100 situps a day isnt bad, I knock them out in sets of 50.  Cant wait for next week when I have to do 200.  Now I am going to add in a push up challenge for myself too, I am going to do at least 30 pushups a day because of the post below.

I saw this post on crossfit lisbeth
It pertains to me too!  I have recently started (due to my husband pushing me), of trying to do pushups off of my knees.  I dont have full depth yet, but the only way I will get there is with practice

Women, get off your knees.

Seriously. I was in class the other night and I watched lots of strong women in a metcon on their knees.
Stick with knee push-ups and you know what you’re going to get really good at? Knee push-ups. That’s it. Not real push-ups. Not ring push-ups. Not even holding plank position.

See, in a knee push-up you just shortened your body length. You gave yourself a big advantage. Stop babying yourself. You’re stronger than that and you’re going to get even stronger.

Do tire push-ups, bench push-ups, ring push-ups, wall push-ups. If you don’t have real honest-to-God, chest-to-deck push-ups, then do whatever you have to do in order to get the push-ups done. Tire, rings, wall. But NEVER knee push-ups.

Seriously. Simply decide that you would rather eat glass than ever go to your knees again.

If you have real push-ups and you start to fail in a metcon, you know what to do? Shake out your arms, change your hand position, rest a second, etc. But for the love of She-Ra, don’t go to your knees! Get those push-ups one by one if you have to, go to the tire if you have to, go to the bench. But stay off your knees!

And if you don’t have real push-ups? Then work those wall push-ups, those tire/bench push-ups, those ring push-ups again and again and again. Then try working your real push-ups. Start wherever you have to. Then increase your range of motion until it’s perfect.

And I don’t just mean at CrossFit. Do them now, in your office, at home, in your classroom — wherever you happen to be right now, kicking butt and taking names. Drop.

Push-ups can be done anywhere and, if you want to get better at them, you simply have to do more of them — and you have to STOP doing them on your knees. So, pick a number: 30 push-ups a day, 50 push-ups a day, whatever. Sprinkle them throughout your day — 5 here, 10 there. Grease the groove. Get stronger bit by bit.

If you want to own your world — seriously wake up every flippin’ day of your life and feel like you can do anything, be anything, conquer anything — then you need to work on conquering two things in the gym: Your push-ups and your pull-ups.

Because once you own those b******, you will see, feel, and think about yourself and this world differently. Nothing will stand in your way.

Honest to God, you will park your car at work and kick the door open, even if you’re wearing heels. (Now, that’s an image!) You will be so ready to do, to achieve, to really be something in this life. The world will be yours. Make it so.

Get off your knees.

Tuesday, November 2, 2010

Back in training mode after eating way way way too much junk this weekend.....why are cinnabuns so delicious?!?

Wod 1
Skill: HSPU 3 x 6

7 rounds:
10 thrusters (95#/65#)
10 ring push ups
Took this one king of slow, thrusters are one of my least favorite things to do.
Time: 19:37

Wod 2
4 rounds
10 squats
10 pushups
10 situps
10 wall shots 14#
5 T2B
10/30 DU/SU
Time 10:50
Then I finished out my day 1 of my situp challenge by knocking out an additional 60 situps to equal 100 for the day.

Monday, November 1, 2010

The surest way to fail is not to determine to succeed

Saturdays Wod:
800m run relay

1,000m row relay
100 tire pounds
100 box jumps
100 kb swings 40#
100 wall shots 14#
50 push ups
50 burpees
1,000m row relay
800m run relay

Team time: 44:24

I found this challenge on http://bonitafit.blogspot.com/

I think I am going to challenge myself to do this starting today, see if it makes any kind of difference with my abs (my non existant abs :-) )
Week 1 do 100 sit ups each day
Week 2 = 200 sit ups eaach day
Week 3 = 300 sit ups each day
Week 4 = 400 sit ups each day

Note: I can break them up into 50 sit up increments each day/