6 months later...

Well, this should come as no surprise that I've been on a 6 month hiatus and have finally decided to get back on track. This has been my typical trend the last 2 years or so. 

Let's play some catch up...back in May Zach proposed! It was the greatest day of my life & I couldn't be happier. We will be getting married in August next year. With a proposal comes wedding planning. I got a lot done over the summer in regards to the wedding. I even traveled over to New York, NY to find my wedding dress. However, with travel comes bad choices. I could careless what I was putting in my body...which is sad when I look back at it.

I'm tired of looking back at my goals I have set for myself and not making one bit of progress. Six months ago I set the following goals:

· Get down to 150 & STAY THERE!
· Additional Running/rowing WOD’s 2 times a week
· Unassisted ring dips in a WOD
· be 80% in the CFF “advanced” level (19/24 categories)
· Participate in a CF competition (War of the WODs, Life as Rx’d, Garage Games, etc.)
· Attend a CrossFit certification (mobility, gymnastics, oly, endurance, etc.)

Since April, I have left CrossFit Fire. This was a very difficult decision, but it was what's best for me. So having a goal specific to a gym I don't attend anymore seems a little silly. I haven't competed at all, I've gotten too heavy to perform as well as I want to in WOD's. Which obviously shows I haven't gotten down to 150, or stayed there. : / With saving for our honeymoon me attending a cert. is just out of the question. With all of these factors...I think it's time to declare some new goals that are more relevant and attainable. 

I have continued to make great strength gains even without consistency at the gym and proper nutrition. So I think I am going to focus my goals more toward my weaknesses and movements that haven't made much progress in the last two years. 

October 2nd, 2012 GOALS:

- ALWAYS complete more than 2 consecutive pull-ups when in a WOD

- Unassisted ring dips in a WOD

- Complete an endurance/rowing WOD once a week

- Practice dead-hang pull-ups 2x's a week 

- Practice muscle-up progressions 2x's a week 

- Stay gluten/grain/dairy free through November 22nd 

I think all of these goals are attainable and I am going to keep myself accountable. When I'm feeling weak or wanting to give up I need to remember how I felt after last year's CF Open. I wasn't prepared enough and I didn't place as high as I would have liked. I know I want to perform better! Training for the 2013 Open has officially BEGUN! I'm ready to start making progress and rank higher this year. :-) 

 

Reflection

CFF WOD: Yesterday we ran a mile, and rested as long as it took us to the run the mile. Ran 800m, and rested as long as it took to run. Then, I ran two 400m with the same type of resting. My mile time was SUPER SLUGGISH…9:22. I know I am a slow runner but to be perfectly honest I think my time would have been a little faster if I was running with someone else. My 800m time was 4:41, which is abysmal! And then my 400m were 2:05, and 2:00. I’m extremely disappointed in my times for the 800m and mile. I did surprise myself with the 400m I assumed they’d be awful too since I had already run a mile and a half previous, but they we’re too bad. Throughout the WOD I never felt super fatigued so I guess that’s a plus, but it’s probably because I wasn’t going 100%. I really wish I had someone there running with me to use as a gauge. Oh well…

GOALS: I came across my goals from last summer. Let’s see how much progress I’ve made…

CrossFit Goals July 2011

·          Unassisted ring dips

o   I don’t have unassisted ring dips, I can only do one.

·         Unassisted handstand push-ups

o   I don’t have unassisted HSPU’s, I can’t even do one.

·         Dead hang pull-up without a band

o   I DID get an unassisted dead hang pull-up recently though! J

·         Work on a weakness every day after class

o   For a while (most of the fall and all of winter) I wasn’t working on my weaknesses every day. Once school started and I was coaching and working out in the evenings I’d take the lazy route and just head home instead of hanging around to do my couple of sets of dips, pushups, or pull-ups. I have gotten better at this the past 2 weeks or so. I’m GOING to make it a priority.

·         Get down & stay at 150lbs

o   I am NO WHERE near my goal weight. I’ve got about 25lbs to go I’m guessing (I say about because I haven’t weighed myself the last 2 weeks since I’m doing the Whole30).

·         Be more mentally tough

o    I can honestly say I have gotten more mentally tough. I have given everything I have in several WODs, made it through the 2012 CrossFit Open and I’ve not let negative outcomes affect me as much as before.

·         Believe in myself

o   I have had more confidence in myself and really am starting to believe I am strong.

·         CrossFit for ME! J

o   Well, this has always been hard for me. I always feel like I have something to prove. And since CrossFit creates such a competitive atmosphere it makes CrossFitting for ME a little tough. With that being said, I know I’ve changed the way I look at CrossFit and it’s not ALWAYS about the competition or having the fastest time or strongest lift. I’ve been able to be happy with the progress I’ve made in the gym. I don’t care if someone can out lift me or get more rounds, or a faster time then me. I’m happy for them and their progress. I’m even happier when I look back at my book and realize I just lifted 5kg more than I did 5 months ago, or that I took thirty seconds off my time. It’s time to celebrate MY progress & not be focused on where I stack up against my peers!

Obviously it’s time for me to set some new goals. By this time next year I want to/will being doing…

·         Get down to 150 & STAY THERE!

·         Additional Running/rowing WOD’s 2 times a week

·         Unassisted ring dips in a WOD

·         be 80% in the CFF “advanced” level  (19/24 categories)

·         Participate in a CF competition (War of the WODs, Life as Rx’d, Garage Games, etc.)

·         Attend a CrossFit certification (mobility, gymnastics, oly, endurance, etc.)

HERE I GO, J wish me luck!

Low Energy

CFF WOD’s: Monday we worked one single clean, rested :10 for four reps, and then 15 HEAVY kettle bell swings. I used a 24kg KB for the swings. It was the first time I had ever swung a 24kg and it felt pretty good. For the cleans I used 60kg. My elbows were a little on the slow side today. I’m working on trying to loosen my grip after the pull to get them around quicker. The WOD was 3 rounds of a 250m row, 20 wall balls (14), & 20 KB swings (24kg), rest 2:00. The rows felt pretty good, an all out sprint. The wall balls were atrocious as always, and the swings were broken 10-10 every round. I accidently rested 3:00 the first round because I read the whiteboard wrong. I think I ended up with 16 minutes or so including the rests). Tuesday I completed 4 sets of 6 back squats at 65kg and 5 wall climbs. Those things were almost the death of me. I can get the first 2 done pretty quickly, but from there I really struggle getting full range of motion. I REALLY need to work on my upper body strength and decreasing my weight, which will obviously make body weight movements a little easier. The WOD was a 12:00 AMRAP of 30 double unders, 20yards of walking lunges, and 10 hand release pushups. My double unders were a little rusty. I only got through 2 rounds with them unbroken. My lunges were slow but were done with good form. My pushups were strong through the 4^th round, but from there on I lost a little steam. I ended up with 6 rounds + 28 double unders. I was pleased with my score as I moved the entire 12:00 and pushed myself for good form.

Nutrition: Monday night I braised a chuck roast, which turned out delicious! Tuesday night we had skirt steak lettuce wraps. I topped them with grilled peppers and pico de gallo. They were so flavorful! I’ve been having 2 servings of fruit a day. I’m sure that is too much sugar intake but fruit is my security blanket when I’m eating strict. I’ll try next week to reduce the fruit intake. Otherwise, I’ve been eating great, and feeling a lot less bloated. Still don’t really have the energy I’d like and I’m not sure why I’ve been so tired. I’ve been sleeping an average of 8 hours a night…hopefully my energy will come back! 

Rough Week

CrossFit Recap: Tuesday for strength we working toward a new SRM on floor press. I maxed out at 60kg which was a 5kg PR for me in just 5 months! J The WOD was max burpees in 3:00. I tallied up 49 total reps. I hope this WOD comes up again in the future and I can beat that score!

Wednesday was a rest day.

Thursday we did alternating reverse lunges and max kipping pull-ups. I kept the weight light on the lunges as I wanted to work on form. The first round of this strength set I did 10 unbroken pull-ups. My max is 15, so obviously I need to keep working on my pull-ups. The WOD was 4 rounds of 10 T2B, 15 box jumps (20”) and 20 wall ball shots. My time was somewhere around 13 minutes. The T2B were slow, the box jumps were all unbroken each round, and the wall balls SUCKED. I need to push though that mental block I have about wall balls and just get over them!

Friday I woke up super sore from the lunges and the T2B. So, when I saw press and hollow rocks on the board for strength I wasn’t too happy. I completed 4 sets of 6 presses at 32kg, and 20 hollow rocks. The last rep of each movement was KILLER! The WOD was in teams of 3 & we each had to complete 5 rounds of: 20y suicide sprint (5y& back, 10y & back, 15 & back, 20y & back) & then 10 DB or sandbag ground to overhead. I chose to use the sandbag because I don’t care for having DB’s overhead I have a hard time stabilizing them. I ended up only taking out the small filler bag in the sandbag which left my bag weighing 50lbs! It was quite heavy and I really slowed my team down. I’m glad I pushed myself & went heavy on the bags in the end though. My sprints felt good, I busted out of the gates as fast as I could…I was on Shaffer’s heals until the last leg, he pulled ahead by about 10 yds.

I woke up early Saturday to get to Power Hour & work on my snatches. Last time we had a SRM day I fell a little short and I felt it was due to my MAJOR soreness so I wanted to try for a new SRM. I lifted 50kf with no problem, so I loaded up my bar to 53kg. I dropped in a squat and had the bar overhead 3 times, but it was too far out in front and I failed each rep. I need to work on my hamstring flexibility and muscle memory so I can pull my knees back early and get a nice tight bar path. Wide grip deadlifts here I come! J I stuck around for Team Saturday. I was paired with Sammi and we completed 10 rounds of: 10 thrusters (30kg), 10 burpees, & a 300m run. You had to alternate each movement and only one partner could be working at a time. This was a TOUGH metcon, and really showed me how much I need to improve my cardio. My runs were SLOW & quickly fatigued me and started to affect the rest of my movements. We finished third around 24 minutes, I think. I remember shouting to Sammi, “stop running so fast” and to Bill “I hate you.” Yeah, that about sums up this one…L

Nutrition: Zach and I have been eating REALLY clean. I am feeling better and actually woke up with a little more energy than normal today. I’ve been preparing meals consisting of meat and veggies and we’ve had a piece of fruit for dessert. I’m happy with our dedication so far & I know we’re going to keep it up! J I have a great week of meals planned for us already. Check out the pics on facebook…I’ve been posting most of our dinners! 

Feelin' Squatty

CFF WOD: Yesterday we spent the majority of class working on back squats. I warmed up with 5 reps at 45kg, rested 2:00 then did 1 dead hang pull-up, rested another 2:00 and repeated the cycle @ 3x68kg, 1x77kg, 1x84kg, 1x91kg, 1x93kg. 93kg was a 2kg PR for me!  J Then, I rested 10:00 and loaded 79kg to my bar for a max rep attempt. I was able to get 5 back squats at 85% of my new single rep max. These were tough, and quite ugly. My form really started to break on the last two reps. I REALLY need to focus on my left knee.

WEIGHT: I ate a yummy salad full of greens, grilled chicken, bacon, tomato, and hard boiled eggs for lunch that was topped with homemade Dijon vinaigrette for lunch yesterday. For dinner I had made a chuck roast from a recipe I found from everyday paleo. It was the BEST roast I had ever made! You should check it out and give it a try! Today I had left over roast for lunch and plan on having a steak and broccoli salad for dinner. I’m battling an awful headache since last night but hopefully it’ll pass before I head to the fort tonight. 

Overdue Update

CrossFit Open Update:  Well, I haven’t written in a while & I've missed blogging about 12.3, 12.4, and 12.5.  Once Saturday morning rolled around and I had seen how a few others did on 12.3 I changed my goal to 5 rounds from the original 7 I had written on March 9^th. Kirsten C was a killer counter for me; she really encouraged me and kept me moving when I just wanted to rest. Thanks darlin’! I ended up getting 5 rounds and 5 box jumps. My T2B were slow and I had a tough time finding rhythm on the box. I didn’t make CFF’s top 3 but I was 4^th, not too shabby. 12.4 was brutal, a 12:00 AMRAP of: 150 wall balls, 90 double unders & 10 muscle-ups. I was really hoping to get through all of the double-unders and be able to have time to hop up on the rings. However, I knew my Karen time (150 wall balls) was slow, like 10:30 SLOW. I figure even though the double unders should be cake for me I’d be fatigued after all those wall balls & might slow down to those too. I made it through the wall balls in 9:30 (this was a PR for me…as pathetic as it sounds lol), and strung a couple sets of double unders together. When there was a minute left my shoe came untied. About every fifth jump my lace got caught. I didn’t bother to stop and tie it thinking I’d waste time but the clock ran out and I only ended up with 60 double unders. I was VERY disappointed and didn’t deal with my emotions very well. Instead of sucking it up and being happy for everyone else I bolted outta the fort and went home to sulk. I got over it pretty quickly though because I remembered I joined the Open only to help CrossFit Fire qualify and since so many other girls completed 240 reps the gym did ok. 12.5 was a repeat of the final WOD last year, 7:00 3 thrusters, 3 C2B pull-ups, 6 thrusters, 6 C2B pull-ups, 9 thrusters, 9 C2B pull-ups, etc. I did do this work out last year but my back was injured so I only completed a couple reps into the set of 6 and called it quits. I really didn’t have a goal or game plan for this one as it depended on how strong my pull-ups were going to be. I just hoped that I could possibly get into the 15^th round. I completed the first 3 rounds of thrusters unbroken & my pull-ups were all in sets of 3. The set of 12 thrusters were tough, I broke it into 6 and 6. The pull-ups really became a struggle at this point. One and two at a time, and I even had a no rep for not making contact with the bar. I made it off the pull-up bar in time to complete one set of 13 thrusters. With 73 reps, I ended up with the 2^nd highest score at CFF. I was pretty happy with my performance and how far my C2B pull-ups have come. The 2012 Open is over and I finished 470^th overall in the NC Region. CrossFit Fire took 50^th and didn’t qualify this year. I was bummed but am ready to start training for 2013!

Disney's Vero Beach Resort

Weight Update: Vacation was hard on me nutritionally. I only WODed twice and managed to stay clean the first 3 days but from there it was all downhill. I’ve managed to put on quite a bit of weight in just a few days and I’m angry at myself because I know it’s going to take so much longer to get it off…but, at least yesterday I took the time to prep meals for the week and I’m ready to get back at it. I’m giving the Whole 30 a try, no more weighing myself, grains, alcohol, added sugar, legumes, or dairy. The 2013 training season has begun and it’s time to dial in my diet and focus on working out. I am excited for this and can’t wait to see the physical changes and gains in the gym! 

Press PR!

CFF WOD: Yesterday we worked up to a new single rep max for shoulder press. I’ve been feeling a little stronger overhead lately so I was really hoping to PR. I put up my old SRM 42kg up fairly easily. So, I went ahead and loaded my bar to 43kg, and it went up without a hitch! I got a little greedy and stuck on one more kilo hoping to PR by 2 but it wasn’t happening. Hey, I’ll take a 1kg PR on my press! It’s been a really long time since I’ve put that kind of weight overhead. J

I decided to practice for the Open 12.3 WOD last night in lieu of the regularly programmed WOD. I did two rounds in 4:30. I completed the first round in 2 minutes and the second round in 2:30. I’m thinking if I continue that pace of adding a few seconds to my time each round I might be able to pull off 7 rounds. Right now that’s the goal. My box jumps and push presses were unbroken but the T2B were rough, 3-2-2-1-1 & 2-2-2-1-1-1. I could really feel these affecting my obliques and psoas. I’m really going to have to warm-up well before Saturday’s WOD! Good luck to everyone competing! 

Deads, BJ's, and Running!

CFF WOD update: This weather we’ve been having has been phenomenal! So phenomenal that Bill finally programmed our first running WOD of the year yesterday. We went through 6 rounds of: with a 4:00 clock, complete 3 deadlifts (85% of single rep max), 12 box jumps (24”), 200m run. My deadlifts were at 105kg and felt heavy! Nonetheless I was the first one out the door for the first 5 rounds. Jamie M got me on the sixth round. :-P My times were: 1:38, 1:35, 1:44, 1:45, 1:42, & 1:40. I was happy that my last round was faster the three rounds previous. It was really nice to get out and enjoy the fresh air. The wind was a little pesky while trying to run back to the fort, but we all pushed through it. Nicole helped me get through the fourth round by literally dragging me by the arm through the door. Thankfully she was there to keep me from continuing my “slacker shuffle.” 

CF Open update: Last night Open WOD 12.3 was announced. It’s an 18:00 AMRAP of 15 box jumps (20”), 12 push presses (75lbs), and 9 toes to bar. My reaction to this workout…eighteen minutes of ANYTHING is LONG! This METCON is really going to test our endurance this week. I know I can rep out the box jumps easily and the push presses should be ok too, but T2B isn’t one of my best movements so I’m a little worried about those. I just need to remember to stay on the pull-up bar and keep moving. We’re all really going to have to pace this WOD so we can make it through all 18 minutes!

Weight update: Since January 1^st Zach and I have been gluten free. Hooray! J I’m glad we’re back on the wagon and doing well. I have officially lost 14 pounds since the New Year has started, which is awesome! I am feeling more confident, seeing gains in the gym, and everyday it gets a little easier. Here’s to continuing our paleo journey… J

Let the Open BEGIN!

My favorite picture of some of my favorite people! The CIRC was an absolute BLAST! J

It’s that time again…the CrossFit Open is upon us. The first WOD, 12.1 was released on February 22^nd. It was a brutal 7:00 AMrAP of burpees with a 6” touch. I knew this workout was going to test my mental strength and endurance. I decided to complete this workout on Thursday night since I wanted to rest and be prepared for the Chicago Indoor Rowing Championships on Saturday. I had the pleasure of coaching the 5 & 6pm classes and saw several people attempt 12.1 with great valor! There were some amazing ladies that had gotten 100+ and 90+ reps. At that moment I knew there was no way I’d be helping CrossFit Fire’s team score this week. Plus, I was still pretty sore from the walking lunges we did on Tuesday. I decided to just do my best to keep moving throughout the 7:00 and not destroy myself. I ended up with only 73 reps. I wasn’t disappointed as my only goal in the Open this year is to help CrossFit Fire qualify for regionals. Luckily we had some bad@$$ chicks that were able to knock this WOD outta the park!

Needless to say after the first week’s WOD I was praying for a heavy barbell! On February 29^th 12.2 was announced. It was a snatch ladder, 30 snatches at 45lbs, 30 snatches at 75lbs, 30 snatches at 100lbs, and max snatches at 120lbs. That last round is PR weight! As soon as the WOD was announced I had high hopes. I really wanted to make it through all 90 of the first reps. Kinsy completed the WOD before Saturday and tallied up 79 reps. This coupled with a little snatch work at these weights made me rethink my goal. I decided Saturday morning that I’d be happy with 75 reps. I got to watch Nicole and Sammi both go through this one before I attempted. Nicole knocked out the second round in just 3 sets of 10! AMAZING! She ended up with 81 snatches. It was my turn, I was nervous but eager. I knew that this was MY workout and it was time for me to help CFF out! Bill called out “3, 2, 1,…go!” and I was off. I completed the first round unbroken. Resting only a millisecond at the top of a couple of reps. I switched out my weight and was ready to get after the second round. I wanted to complete this round in sets of 6. But, I was only able to rep out 6, then 5, 4, 3, 3, 1, 2, 2, 2, & 2. When it came time for the second switch I was breathing hard and worried about my pace. The first rep at 100lbs went up pretty easily and the second, not so much. I really started to make that weight look heavy since I wasn’t dropping under the bar. I gutted every single rep out and when the buzzer sounded I had completed 73 snatches. I know I didn’t meet my goal but, my score was good enough to help CFF this week so I was ecstatic.

Here’s hoping for another WOD that’s in my wheel house. Maybe kettlebell swings and box jumps? Or cleans and double-unders? Hmmm…J

Last night during the strength portion of class we had 15:00 to work our way up to a heavy single jerk. As I was warming up the weight was moving overhead fairly well. I was thinking I had a PR in my future. I loaded my bar up to 70kg (which is 2kg more than my most recent PR), gave myself a little pep talk and jerked that bar overhead! It felt good and Bill thought I could go heavier. So, I rested a bit while Sammi rocked out a 2kg PR at 72kg. J I went ahead and attempted 72kg. My split wasn’t very deep and the bar tracked a little out in front but I still nailed the lift. BOOM…a 4kg PR! I was stoked. I even made it back on the record board, YAY!

The WOD annihilated me. It was 2 rounds of 20 thursters (40kg), 20 pull-ups and 20 burpees. My burpees and pull-ups are still lacking so I knew this workout was going to be a rough one. In addition, Bill had me scale up a few more kilos so I had 43kg on my bar. The funny thing about this workout was that my pull-ups felt strong (still not stringing lots together though) and I found a rhythm in my last set of burpees, kinda weird. It ended up taking me 14:04 to get through the 2 rounds. 

36 Hours

Last night I headed to bed at 10pm but couldn’t fall asleep until 2am and the 4 hours of sleep I finally got was restless. After that awful night’s sleep I stepped on the scale to find I’m down 5lbs. I was extremely happy with how quickly the weight is coming off. It seems like I’ll be back down to my goal weight in no time at this pace!

I consumed 12oz of chocolate skinny hippo today. But, I totally watered it down and added a TON of ice. I sipped out of my mixer from 8am until noon. I took 2 digestive enzymes throughout the day – I think those are really keeping the nausea at bay. After I had gotten home from the fort I wasn’t very hungry so I didn’t have any more shakes. Maybe one day I’ll get up the to 24oz I’m supposed to have…

Currently I’m drinking some natural calm hoping it’ll help me have a better night’s sleep. G’night! J