Wednesday, December 30, 2009

Squats and Heavy Fran

I was not feeling very motivated for this

Back squats 10x2@65%1RM with 30 seconds of rest between each set

I used 105lbs. Felt pretty easy. Although I did hear someone yell for me to get my ass down and my chest up. Hmmm, always room for improvement.

Heavy Fran

For me this is 70lb thrusters and pull ups with the green band.

I got 9:19

Last time was 10:27

Happy about this.

Monday, December 28, 2009

PJ, BW metcon, row and box jumps

Oh boy, this was a long day.

Push jerks 5x3@90%1RM

55, 65, 70, 75, 80

My shoulders are still a little sore from Saturday's OHS but these still felt pretty good.

Then AMRAP in 10
4 pull ups
6 knees to elbows
10 lunges each leg

5 rounds

Ugh, I went down to the lightest band and the pull ups just took forever during the last few rounds.

I just STILL FUCKING SUCK at pull ups. I keep doing them and doing them and doing them.

Then I rowed.
30 sec rest between rows

Then (yes, there's more)....2 minutes max box jumps
I got 60

Whew. I don't mind going to the gym after work. But it really makes for a long mother fucking day. By the time I get home, shower and eat it's time to go to sleep so I can do it all again.


Saturday, December 26, 2009

DL, High pulls and a metcon

So...back to the gym after the Christmas food orgy...

Deadlifts 10x2@135 lbs

Went great

Then High pulls 4x2@100%1RM of my power clean

65, 70, 80, 90

That last one at 90 lbs was pretty shitty

Last but not least, the metcon

AMRAP in 10

5 OHS@65lbs
10 KBS@35lbs

Got 6 rounds

Holy shit, those OHS slow me way the fuck down.

And I really NEED a 40lb KB!!!!!

Tuesday, December 22, 2009

To hell and back in 7 rounds

I dreaded this one...

7 rounds
5 85lb front squats
10 35lb KBS

Time: 9:54

After I finished I realized I was supposed to use a 30# KB

Haha..oh well, that's good :)

Squats, squats, squats...

Anything wrong in my life was surely fixed by doing all these squats.

Back squats 3x5@90%1RM

125, 130, 135

135 is NOT 90% 1RM is 160
But...the last few times I have squatted I have not felt very strong and I don't think I was getting low enough. I know this is because I wasn't having someone spot me. After my epic fail a few months ago I have a weird mental block about heavy squats.

So...on the last set I asked for a spotter. What a HUGE difference!! He didn't actually have to help me at all. Just knowing he was there made a huge difference for me. I felt better and got low enough.

From now on I'm using a spotter, I swear...

Then a BW metcon
It was going to be 10 rounds
5 pull ups (blue band)
20 squats.

Normally I use the green band but I thought it was time to move on to the blue band. Well...not for this metcon. I started with the blue, but had to switch to the green on the second round.

It ended up being 10 rounds
7 pull ups (green band)
20 squats
Time 11:08

And today is front squats....oh boyyyy....

Saturday, December 19, 2009

Push press and 2K row

So, I was still kinda sore from the DL/thruster metcon....but nothing horrible

Push press 6x3@95%1RM

65, 65, 70, 75, 80, 85

I was definitely feeling these on the last set.

Then the row


For some reason I was thinking the last time I did this my time was 9:17. Obviously I wanted to beat that. When I got 9:19 I was pissed. Then I checked my notebook this morning.

My last time was 9:36


Thursday, December 17, 2009

Deadlift/thruster metcon

I love this workout.

It's short and horrible.

12, 9, 6
145lb DL
65lb thrusters

This is a PR by 9 seconds.

Power cleans and BW stuff

So, I got back to the gym last night after being sick. Still not 100% but good enough to workout.

Power cleans 2,2,2,1,1,@85%1RM

65, 70, 70, 75, 80


Then 3 rounds of max pull ups(with green band), push ups and 10 knees to elbows with 1 minute rest between rounds.

Pull ups:17, 12, 11
Push ups 19, 13, 9

Compared to last time I did this I got 2 less push ups and 6 MORE pull ups.


Monday, December 14, 2009

Karen=not my kind of workout

There is nothing cute to say about this

Throwing a med ball 150 times 10 feet in the air sucks



I can't wait to do it again.

Saturday, December 12, 2009

BS and heavy Fran

Back squats 6x2@95%1RM

115, 115, 125, 125, 130, 135

Not even close to 95% of my 1RM, which is 160lbs

Just felt weak. Again.

But, then I did 'Heavy Fran'
15, 12, 9 with 70#

Time 10:01

I was happy with this.

I attributed my weakness on the squats due to not eating.

But as I type this with a sore throat and a fever. I'm pretty sure that's the cause of my low numbers the last few days.

PJ and row

7x1 push jerks@95%1RM


Tried twice for 90 and failed.
Also hit my shin with the bar when I dropped it.
I've done 95lbs for 3 before?!

Then I rowed

I rested 1 minute between each row.

I didn't time it.

Wednesday, December 9, 2009

High pulls, RDL's and a metcon


Yesterday was a long day!

I left the house at 8:15am, for work. It was pretty busy all day. I didn't get to the gym until almost 7:00pm.

It was dark, cold, freezing rain outside. I really had to psyche myself up to workout.

First I did High pulls 3x3@80%1RM
55, 65, 70

Easy, no issues.

Next, RDL's

I had a real issue with these last time. I did not have the form right. I'm supposed to do them
4x5@70%1RM of my DL which would put my last one at 147lbs

Well, I started way light on these so I could get the form right. I did

70, 90, 110 and 140

I'm getting the hang of these.

Finally time for the metcon. I saw Vanessa Sisson do this one and it looked fun. I mean gross.
4 rounds
250M row
10 burpees
Time 12:36

Wow. I had planned on using 75lbs for the OHS. No way. I did a few before the metcon and they felt really hard. Wtf??? I feel like I've gotten weaker on these. So, I used 65lbs.

I am so glad today is a rest day. AND a half day of work.

Tuesday, December 8, 2009

Grace and snatches

Man, yesterday was a day. Started off terrible.

So, it had nowhere to go but up.

I'm feeling a wee bit more comfortable at my job *knocks wood*
I'll probably kill someone today....

Anyway, first on the agenda was Snatches 2,2, 1, 1@95%1RM
35, 45, 50, 55
Felt good, no complaints

Next up, Grace

Here comes the little story preceding my metcon results......

The last(and only)time I did Grace was a few months ago with 55lbs. AND I only did cleans. Wait, what??? Don't ask, I have no idea why. I did it with Nikki in NY.
We are blaming Jay.
So, it took me 3:30 that time.
Last night I loaded the bar with 75#
With some trepidation, I'll admit.
After 8 reps I knew there was no way.
I was tempted to pull 10# off the bar and fly through it. But I didn't.
I pulled off 5# and finished with 70#
Time 6:14

I was pissed for a few minutes. I did not get sub 5 and I didn't even do it with 75lbs.

SO WHAT??!!??!!

I did it better than I did last time.

THAT is all that matters.

Saturday, December 5, 2009

Bad day

This was the shittiest workout I've had in a really long time.

I wasn't even going to bother with this post but I guess it will be good to have a record of it.

5 rounds
5, 7, 9
Push jerks, front squats and ring dips
85# for the jerks and squats.

This was a stupid idea. I was still sore from the previous several days of workouts. I was also just fucking tired. Getting used to working again, being on my feet all day and trying to find time to eat. It all caught up with me.

85# was too heavy for the jerks. The last time I did them in a metcon I used 75# for 4 and it was almost too easy. Well, 5@85 was too hard. I pulled of 10# after the second round which helped but the whole thing was just a pile of shit.

I don't know my time, I stopped my watch to take off the weight and forgot to start it again.

All I can do is put it behind me and move on.

Thursday, December 3, 2009

I barely remember what I did, I'm so tired

I did not eat enough today.

I worked 9 hours and ate once all day. Not really great for working out.

Anyway....Back squats 12x2@65%1RM with 30 sec rest between sets.

I used 105#. It felt pretty easy, actually. Easier than the last time I did 105@10x2

This is a good sign.

Then a BW metcon.

AMRAP in 10
10 lunges each leg
15 burpees
25 GHD situps.

I got 3 rnds and a few burpees.

Nothing fun about that workout.

Wednesday, December 2, 2009

PP, sprints, BW metcon, good mornings...I think that's it.

Well, I took an unscheduled rest day yesterday. My back was killing me from the combo of heavy DL+being on my feet all day.

So, back at it today.
Push press 3x5@85%1RM

65, 70, 75

Piece of cake

Then I did 5 rounds of 100M sprints with 30 sec rest between.

Yes, I ran. I hate the way my right foot feels when I sprint. It won't fucking go as fast as I want it to.

It is a horrible feeling. Whatever.

Next, I did 3 rounds of max pull ups(green band), push ups and 20 box jumps. 2 min rest between. I added another plate to my BJ. I am getting better. Slowly.

My numbers for the pull ups were 13, 12, 9
Push ups 20, 12, 11

Last, I did some good mornings. 3x15@55#

Whew. Long day at the gym. Felt good.

Monday, November 30, 2009

Heavy DL, heavy metcon= HAPPY

My favorite kind of gym day.
I was actually getting excited about this workout yesterday..

Deadlifts 4x2@95-100%1RM

Ohhhh jesus. I haven't maxed out on DL since the end of CFSB 2-3 months ago. At that point my 1RM was 210.  So, it looked like this

170, 180, 190, 200

The 200 felt hard, but manageable.

Next was a metcon of 5, 4, 3, 2, 1
Front squats
Knees to elbows
Power cleans
I used 85# for both.

A little background max FS is 125ish. My max PC is 90. So...I was planning on setting up 2 bars. I had planned on using 95-100 for the FS and 75 for the cleans.

Nooooo...that idea was shot down. Hmph. Somebody suggested using 85# for both?! I thought this sounded a weee bit crazy. Being that my max pc is 90 and now I'm going to do 15 reps at 85...

Of course I had to try it.
The time on this matters not. I'm just stunned I actually did it. I failed at one of the cleans but I rested a sec. and got the rest.

This also shows me that I must have a real mental issue or form problem with cleans. If I can do 15(albeit broken up) at 85, surely I can do more than 90 for 1??!!

Saturday, November 28, 2009

Tabata something else

This was supposed to be power cleans followed by Tabata SE. But, I did the cleans yesterday and said F the metcon.

It's interesting that cleans are one of my favorite lifts yet one that I am still really weak in.
 It was 3,2,2,2,1@90-95% 1RM. My max is 85#
55, 60, 65, 75, 80.

After that I figured I'd try for 90.

I got it.

100 is sooooo close....

Then, today was Tabata SE.
 I've said before that this is not my favorite workout. Not because it's so hard but because it's so damn boring. But, it is effective..
my lowest numbers were:
Pull ups 4
Push ups 4*
Sit ups 12
Squats 20 (WOOT!! Beats last time by 3)

*After checking my notebook, I noticed every other time I did this I had to drop to my knees for the push ups. So, even though that is an embarrassingly low number, at least they were all strict.

Thursday, November 26, 2009

Turkey day massacre

Ok, originally this workout was called Valentines day massacre but this seemed more appropriate....

50, 40, 30, 20, 10
30# KBS
12-14" ish box jumps


WOOOT!!! I am super fucking excited with this time. I flew through the first 50 swings. I was actually surprised. So much so that I checked the weight of the KB. To put this in perspective over the summer I did a 10 min max KBS and got 114. Today I did 150 PLUS 150 BJ in 11 min!!!

The improvements I've seen doing this program are definitely noticeable.

If you're curious about it, go the fitmessasrx site and check it out.

I then proceeded to eat my bodyweight in carbs......a good day!

Happy Thanksgiving to everybody :)

Wednesday, November 25, 2009

No more slacking!!!

I've been a total slacker the last few days. Somehow life interfered with my workouts. Well, I won't let that happen again. Back to the grind tonight.

Back squats 3x5@85%1RM across the board, with a minute of rest in between sets.
I used 125 for these. They went well. Felt a little heavier than I would have liked...

Then 7 rounds of
4 push jerks@75#
6 pull ups
10 box jumps
Time: 7:58

I'm happy with this. I'll go heavier on the PJ next time

Tomorrows workout will suck. And then some.....
50, 40, 30, 20, 10
BJ and KBS

Kill me now

Wednesday, November 18, 2009

Doing things you've never done before is a good way to keep your ego in check


Last nights workout was brutal.

I pretty much sucked

First, was high pulls 4x2 @ 95%1RM of power cleans

Ugh, I forgot I was supposed to just drop the bar from the top. I've never done these before. The 80# was harder than I thought.

Then...18, 12, 6
Renegade rows with 10#KB's

Time 7:37

Oh holy hell, where to begin....
I suck at push ups
regular push ups...
these are push ups on steroids. AND the 10#KB are so tiny that you have to balance on the weeee little handles. My triceps were on fire and so were my wrists. The only easy part was the row. 10# was way too light. I'll definitely go heavier next time and that will also give me a larger KB :)

Now, my redemption...the OHS
Hello? This summer I was using a 30# bar for OHS??? The most  reps I've ever done of 65# OHS in a metcon is 7 at a time. I am patting myself on the back in case you didn't notice.

After all that I did 2 sets of 20 good mornings with an empty bar. My posterior chain is decidedly underused. I am waaaay quad dominant. In fact, my quads grew an inch while I typed this.

Tuesday, November 17, 2009

4 minutes can knock you on your ass

After a lovely rest and cheat day it was back to the gym.

Snatch 3,2,2,1@85-90%1RM

Well, I based my 1RM off of 55# because that's the most I've done so far.

I did 35,45,45,50
Not much to say about these, I'm still learning.

Next up on the suck menu...
5 rounds
5 DL 125#
5 KB thrusters 20# each
Time 4:12

Let me add that this was supposed to be done with DB. But, the lightest DB at my gym were 35#. Now, I've never done thrusters with anything other than a barbell. For a metcon like this I normally would have gone with 70#. However, this is a way different feeling. Much harder, IMO. So, I used the 20# kettlebells. Interesting. The weight wasn't bad, but cleaning the KB one handed was the hard part. Otherwise, I might have been able to go heavier.

It was a hard workout.
It's amazing what you can do in 4 minutes.

Sunday, November 15, 2009


Ok, I figured I should blog about my surgery. So, now when anyone asks I can just direct them here.

Rewind to January, 09. I'm fine, all good, going about my life, playing with CF a bit. Still not totally convinced I could leave my body building ways I decide to do the 'Filthy 50' with my friend. Oh god, it was ugly. And I used 45#, wtf? Apparently I didn't do my research. My time was somewhere in the 50 minute range....after I picked myself off of the ground I was limping. Well, I was dead ass tired, I figured.

I limped the rest of the day. By the next day I noticed my right hand was also really weak AND I was still limping. I actually said to someone, "wow, I am so tired from that workout even my hand is weak." So, the days passed and I wasn't getting better. Of course, I kept working out. Angie, Fran, etc...I was starting to get a little worried by now. I tried to do a handstand at the gym. (now, I had been working up to HSPU for months and was getting really close)I could not even hold myself in a handstand position, I crumpled to the floor?! So, I tried a pull up. Normally, I could do 3-4 dead hangs. Nope, I couldn't even hold myself up. What the fuck was going on? I was also dropping stuff out of my hand, having a hard time holding a pen.

So, I am at work and literally dragging my right leg behind me. No pain whatsoever. Just couldn't fucking lift my leg. My boss told me to get my ass to the ER. After attempting to argue that I would stay until the end of my shift I gave up. Even I could see something was really wrong and getting worse by the minute. I insisted on driving myself to the hospital. I had to use my arm to lift my leg to operate the gas/brake pedals.

They were mighty impressed with my condition in the ER, I'll tell ya. This began a series of zillions of tests that spanned days. Nobody could figure it out. After my MRI the doctor came in to tell me that they wanted to send me to Chicago where they had a stronger MRI. But, that he was almost positive I had MS. Whaaaat??? Omg, I was not cool with this at all. My dad came to visit bringing library books about MS. I flipped through them, seeing chapters on how to adapt your home to a wheelchair. Oh fuck, I just could not believe this was happening to me.

They decided to do one more test before I went to Chicago. A neck MRI. Good thing. The surgeon came in to tell me he had good news and bad news. The good news was that I did NOT have MS. The bad news was that I totally blew out 3 of the discs in my neck. Woooohooo, I was stoked!! I told that doc that it was great fucking news. Who cares about some blown discs, you can fix that. I DIDN'T have a fucking incurable disease?! Sheesh!

Hmmm, he didn't see it that way. He was all serious, telling me that the damage was so bad, the nerves were being compressed to the point of nerve damage. I needed a cervical fusion of C4-C7 ASAP. I was itching to get the hell outta there, I thought I could come back in a few days for the surgery. According to the Neurosurgeon I was centimeters from being a C-4 quadriplegic. Oh. Fuck. Now, that does sound kinda bad.

He also informed me that I would probably never walk any better than I currently was. (leg totally dragging behind me) I definitely broke down at this point. I had been working out for years, I was just getting into CrossFit. And now he says I'm going to have a dead fucking leg??!!! NOOOOO. Of course he said there was no way to know for sure. But when I told him I was planning on becoming a personal trainer, he told me to find a new career. And deadlifting??!!! Never again, not more than 10 lbs, anyway. Oh god, I was a total wreck.

But, no time to be miserable. They had to start prepping me for surgery. So, hours out of surgery I was already walking better. Boy, that morphine is the shit, isn't it? I got to go home the next day. I was walking so much better the surgeon was honestly amazed, he said.

The next month or so was downright miserable. I could not lift ANY weight. All I could do was walk. Ugggg...but there I was, at the gym in a neck brace, walking on the treadmill. I went to my level 1 cert 3 weeks after surgery. I didn't do Fran but I did do a scaled FGB. That was a lot of fun.

Fast forward 10 months. My max DL is currently 210#, BS 160#. I am a little weaker on the right side. I can't do box jumps for shit, or run more than a short sprint. That may never get better, I don't know. But, I'm not going to complain.

And I should make it clear, this all probably started when I was rear-ended by a semi in a car accident several years ago. It had NOTHING to do with working out. Ah shit, too bad. I had a great T-shirt planned. 'I did the filthy 50 and was almost paralyzed'.....

Litvinov sprints

What a great and simple idea....Litvinov sprints. In a tiny nutshell you pick a 'big' lift, i.e. Deadlift, Front squat, Overhead squat, etc. do 8 reps then sprint around 200-400 meters. Fully recover, about 3-5 minutes and repeat 3 times.

Piece of non-Paleo cake, huh?

Except it's hard. Fucking hard.
I used the rower because of my running issues and 200M for the sprints. My lift was Front squats.

After the first round it didn't seem too horrible. I changed my tune by the end. Now, I have only done this once and it will be interesting to see how it would feel with Deadlifts because you're not using your quads.

I tried to go with a weight that put me near failure by the 8th rep. My 1RM for FS is 130# last time I checked(honestly, if I checked it today I'm sure it would be a weee bit less) so I used 85#. In retrospect maybe I could have done 90# but I really didn't want to get stuck in the down position.

I'll tell ya, by the last round my right leg was literally shaking every time I came up.
I loved this workout. Of course I was laying in a pool of my own sweat and vomit by the end. Which is mandatory, right?

A little side note, here....
And I can do this because it's MY the jerk who called me butch, referring to my suck.

Girls with short hair rock :p

Friday, November 13, 2009

Squats and burpees

So, this was day 4 on... supposed to be a rest day. But, I had to change things around because of plans. Back squats and a BW metcon.

BS 6x3 with the last set being 95% 1 RM
115, 120, 125, 130, 140, 150

The last one of the 150 I failed and had to dump the weight. Uggggg, I'm not real pleased with this. I fucking knew it, too. The 140 was feeling heavy....

Anyway, after that was a BW metcon. Why I decided to do 100 burpees, who knows? I have only done this one other time, months ago. Fortunately, there was a nice young visiting CFer there who volunteered to do them with me. What a guy! It's that whole camaraderie thing..
The first 25 flew by, I was just thinking it wouldn't be so bad. HA! Then I quickly started hating my life. And that nice young man yelled, "time" when I was on number 60! Add to that this was his first time doing 100 burpees, sheeesh. Anyway, he coached me through the last 40. I was down to about 5 at a time and the sweat was dripping down my face, stinging my eyes.

My time was 11:48.

That is no amazing time BUT it's fucking amazing to me in that it's 6 minutes faster than when I did it last time!
And I am 5-7 lbs heavier now, stronger and have improved my conditioning with shorter, heavier metcons!!!!!!
Ashman Hybrid rules!!!!

Thursday, November 12, 2009

PP and rowing

Yay for Push press. One of my favorites. But, fuck if my shoulders and traps weren't already sore.

It was a 10x2 day at 65%1RM. So, about 60#

These felt pretty easy.

Then a sprint metcon

5 rounds
200M row, rest 30 sec.

God, that just kills me.
Good thing the rower is low to the ground because I just roll off that thing when I finish.

Wednesday, November 11, 2009

RDL and Elizabeth


Romanian Dead Lifts
Good for the hamstrings, yes. Awkward if you aren't used to doing them. I used to do these years ago in my BB days. BUT, with a lot less weight and bad, bad form.

It was 6x3 at 60% of my 1RM DL, which would be 125# I tried a few. So, I scaled to 115. Better, but still weird. Towards the last few I was starting to get the hang of it. I really need to work on my form with these....

After that was Elizabeth(21, 15, 9 Cleans and ring dips) I've never done her before. And no way could I do it Rx'd. Ugh, I can't believe how bad I still suck at stuff.
I used 65# for the cleans and did jumping ring dips.
I did about the first 18 cleans unbroken. The jumping ring dips are just too easy anymore. I guess that's a good thing.

I just want to add that my traps are toast today.

I need a massage


Tuesday, November 10, 2009

Well, here is a list of everything I ate on my cheat day. I managed to get 270g of carbs without eating grains or shitty food.

1/4 c coconut flour
1/2 c apple sauce, unsweetened
4 Tbl peanut butter
2 eggs
1/2 c shredded coconut
1 oz pecans
2 Tbl coconut oil
2 lbs peas
1 red onion
1 cup chai tea
1 c pineapple

Calories 2,379
Fat 112g
Carbs 277g
Protein 91g

The first 5 ingredients were for pancackes(paleo minus the PB)

Yes, 2 lbs of peas sounds like a lot. I did eat them all at once. I put them on a cookie sheet with some coconut oil under the broiler. I was never a fan of peas until I had them this way. Now, I look forward to them all week.

Cleans and Tabata

It's a good thing cleans are on the same day as Tabata something else....

Cleans are one of my favorites.

Tabata SE is not

Power cleans 3,3,2,2,
I went heavier than I was supposed to on these. The last one is supposed to be 85-90% 1 RM. I'm not even sure what my 1RM is. I've never pulled more than 85#.

I used 55, 65, 70, 80, 85. The first few felt so ridiculously light, that's why I went heavier.

Then Tabata something else

My lowest numbers were
Pull ups 3
Pushups 6
Situps 13
Squats 17

Well, if that doesn't highlight my weaknesses and strengths, I don't know what does.
Anyone want to have a squat contest, I'm in...

On a side note, this came after my cheat day. I didn't notice any significant strength improvements....I will say though, my cheat day is hardly a cheat. But, it is way more carbs than I eat all week. I stay under 25g or less usually. On my cheat day I ended the day with 265g of carbs. Done completely without grains, I might add.

Sunday, November 8, 2009

Double unders, bitches!!

I'll get to the DU in a second....

Just a metcon today

AMRAP in 12 min
15 Wall balls
250 M row

Got 6 rounds

I think I could have gotten more but I can't let the ball hit the wall because it's brick. I'm still waiting for them to put the targets up. Until then I have to just throw the ball up. It takes some getting used to.

Anyway, then I did some good mornings with just the bar. I used to do those a lot. But not since I started CF.
My hams are definitely feeling it today.

So...I was done then. Standing around chatting, getting ready to leave. I looked over at the jump ropes on the wall....I had just watched a video on how to do double unders. I thought I'd give it a shot. Let me preface this by saying I have only tried DU once, maybe 2 years ago. And I never even do singles since my surgery.

Que dramatic music...I did a couple singles, then attempted it. It worked, I did it!!! I tried again, got another. And another and another...I was doing singles in between but every one I attempted I got! Yay!! I was like a little kid I was so excited. I was on a high for most of the day! Wow, crazy.

I am still doing the Anabolic diet. About 3 weeks so far. I can't tell if it's doing any good or not.I like having a cheat day but I don't know if it's worth it . I really miss all the vegetables I used to eat. The idea is to add muscle and lean out. Hmmmm, I have added muscle but definitely have not leaned out. I'll give it a few more weeks.

Saturday, November 7, 2009

Back squats and Fran, uggggg

This was an interesting little combo...

First, I did BS 10x2 at 105# (about 65% 1 RM)

The idea is to do them fast, resting 30 seconds in between.

Uh, yeah. These really do add up.

Next up was 'heavy' Fran. Now, that's funny because I've never even done Fran Rx'd. Last time I did it I used 55# and did jumping pull ups, with a time of 7:38

So, this time I used 60# and used the band for the pull ups. My time was 7:49.
I'm ok with this. It's the fucking pull ups that kill me. I just totally suck at them. It would probably be a good idea to spend some real time working on them.

Thursday, November 5, 2009

I'm just awesome lately

I have had a string of good workouts in the last week. Puts me in a really good mood.

Anyhow, yesterday I was still pretty damn sore from all the cleans. But, I worked out anyway.

It was Push jerks. 5x3
I did 55, 65, 75, 80, 85

Eh, I could have gone a bit heavier but I really felt the soreness in my traps and shoulders.


3 rounds of
Row 200M
rest 30 seconds
Sprint (I have no clue how far, took me about 12-15 seconds)
rest 30 sec.
20 box jumps
rest 30 sec

Time after subtracting rests: 6:49

Wow, I don't know if it's the rowing or running but I actually puked after this. Not a lot but still. You probably didn't need to know that but too bad.

I really love this program so far. I really can feel a difference and I'm only 2 weeks in. Oh man...after 12 weeks.....

Wednesday, November 4, 2009

This is not your average program.

Ho-ly fuck.

This Ashman hybrid is no joke.

I have been lifting weights for 16 years.

CrossFitting on and off for a year.

Seriously CrossFitting since May.

Doing this program for 2 weeks. Ow.

I am sore.

I am tired.

I came home from the gym yesterday, took a bath, put on my PJ's and got in bed at 6!! I was utterly exhausted.

I like this.

So, yesterday was...

DL 4x3 at
150, 160, 170, 180

They felt pretty good.

Then I did a BW metcon

12 min AMRAP
10 push ups
10 supine ring pull ups
10 GHD situps

I got 6 rounds+6 push ups

Let me tell you....those ring pull ups are not your friend. They are a bitch. I told them to fuck off. They weren't even phased.

On a side note, I did all the push ups strict, but 5 and the GHD is getting easy.

I also overslept an hour this morning! Shit, I must've needed the rest!

Like I said, this program is no joke.

Tuesday, November 3, 2009

My snatch is awesome

I couldn't help it. Too easy, actually...

So yesterday was Snatches 3,3,2,2,

I used 30#,30,45,50

I'm actually really pleased with this. I've only just started doing snatches and I've never even put weight on the bar before. That damn lift was just too hyped up before I ever tried it. I've been hearing how hard and technical it is for so long I got it in my mind it that I would have trouble with it. Sheesh, it's not that hard. I'll definitely do more weight next time.

Next a metcon
A ladder of 10,9,8,7...1 and 1,2,3,4....10 of
Cleans and burpees

I used 70# for the cleans.

Another awesome milestone. I've used 70 before in a metcon but only if I was doing a few. That adds up to 55 reps. WOOOOT!! Only a few months ago I could not clean more than the bar!
Wow, this makes me happy.

I left the gym in such a good mood. I swear, a good gym day is like a high. Nothing really compares to the feeling you get when you feel like you totally kicked ass.

Monday, November 2, 2009

Lame ass park workout

So, it wasn't totally lame. It did kick my ass.

Worse than I thought.

I had 2 involuntary days away from the box and was not about to go a 3rd day without working out. So....I headed to the park. Of course bringing my Ipod loaded with nothing but hardcore music. Agnostic Front, Jay? ;)

3 rounds

run stairs across park to monkey bars, 20 jumping pullups
run back across park, 20 pushups, 30 squats
run stairs

I don't have a clue how long this took (surely under 1 minute)

The running was definitely the suck factor here. It yelled at me and called me rude names.

I hate running.

I'll do it more

And it was cheat day yesterday. This is what I ate:

Breakfast was the infamous
2 eggs, applesauce, pecans and apple. In coconut oil, of course

Then I snacked on fried Butternut squash

Cappuccino with heavy whipping cream

Apple cider, grapes, extra sharp cheddar cheese

Pork chops with peas and onions

Whole milk

Apple and peanut butter

Yes, my cheat day looks healthy. So, I crave veggies. Big deal.

Friday, October 30, 2009

Who thought this shit up???

This horrendous workout suggested by Jay Ashman. Ohhhh, it was rough.

AMRAP in 15 mins.
5 85# Front squats
15 35# KBS

I got 6 rounds and some change.

Those FS get heavy fast!

I was definitely left rolling on the ground after this one.

I did it yesterday and man, am I sore, today. No muscle escaped this workout....

Wednesday, October 28, 2009

No witty title

BS 3X5
115, 120, 125

5 rounds
10 burpees
9 K2E
7 squats
6 push ups
5 pull ups

Time 15:45

Damn, that took a while.
The K2E slowed me way down.
I need to do those more.
The rest I'm happy with.

Except, one tiny thing.....
If you bring a buddy to CF and he isn't working out, just 'observing' can you please tell him to back the hell away from me. There is nothing like having some strange guy stand 6 INCHES from you for your entire workout. Seriously.

Sunday, October 25, 2009

Day 5 DL and thrusters

Ohhhhh, shit...

This was a really hard workout. Proof to the naysayers that you can kill yourself in under 6 minutes....

I was supposed to do a DL based metcon. Originally, I had planned on DL and BJ's. Apparently, that's not the best idea, or so it was kindly suggested to me...

So, because Max from CrossFit Eastbay suggested this little gem to Jay Ashman, I thought I'd give it a try.

12, 9, 6
DL 145#
Thrusters 65#

Time 5:48

I'll gladly mention again, as I did on FB, that I had my first bloody shin from this. I looked down and saw blood dripping down my leg. This brought me a little joy.

I'm sick and need help

Today is a cheat day. My first in...forever. It's also a rest day...AND the sun is out!!??!

Sometimes life is awesome.

Saturday, October 24, 2009

Cleans, Tabatas and more meat

Today on the Ashman hybrid menu....

Power cleans 3,3,3,2,2,

Did these at 55,60,65,75,85*

*PR(which also means I'm FUCKING ELITE)

Then Tabata something else

I have no clue what my score was. Too much shit to keep track of. Timing myself, marking off rounds, checking myself out in the mirror....KIDDING! sheesh

I am pretty happy with the 2 at 85#. My old 1RM was 85, after I finished CFSB it was only 75#?!?! I tried for 95 and failed twice. ARRGGHH

I'm still doing the anabolic thing. It's all meat all the time at this house, kiddos. And fat. Annnd...I ate cheese today. Oh christ, so good. Of course I ate some veg, too. But keeping your carbs under 25g a day does not leave a lot of room for veggies.

Tomorrow....DL based metcon. The fun never ends around here....

Thursday, October 22, 2009

Day 2

Day 2

Yesterday was a metcon only day.

3 rounds

10 power cleans(65#)
10 Wall balls
200 M row


This was a good one. Although, I forgot I had decided to change it to 4 rounds to make it a longer workout. The row really sucks the life out of you if you go all out. When I finished I basically just fell off the rower and rolled around on the ground. Always a good sign :)

On a side note. My old 1RM for cleans was 85#. After I finished CFSB, and hadn't done them much, it was 75#. Not good. But, yesterday I had no trouble at all getting 10 in a row at max MUST be more than 75. Today is a rest day but I think I'll stop by the box and find my 1RM so I know what it is for Friday.

The anabolic diet continues. I feel pretty good so far. I'd like to lose 5 lbs. I am not happy with my weight right now. I know I have put on some muscle but some of it is definitely fat. It's a struggle for me to decide what I want....super lean and not as strong or stronger but not quite as lean. If I lose 5 lbs I'll probably be somewhere in between. I can live with that.

Wednesday, October 21, 2009

Ashman hybrid day 1

I suck at blogging

Really, I don't know why anyone would follow this.

Now that that's established, let's get down to business.

I've started a program developed by Jay Ashman. I had been doing a basic MEBB program but wasn't too thrilled with it. I felt there was entirely too much time between lifts. I definitely lost some of the strength I had gained while doing CFSB.

I've also decided to give the Anabolic diet a try. Meat, meat, meat, meat.

Yesterday was day 1. Back squats 6X3 and a heavy metcon.

The squats I did at 110, 115, 120, 125, 130 and 135.

Metcon was 3 rounds of
5 (70#) thrusters
10 pull ups
15 burpees


70# is heavy for me on the thrusters. The last one I almost lost behind my head. I am, however, getting much better at burpees. They were all unbroken until the last round at #10 I rested for a few.

Saturday, September 26, 2009

Day 5 MEBB

Yeah, yeah, yeah, I know. It's been forever.

I started MEBB. I'm doing my own programming, which I truly enjoy albeit time consuming. The lifts I chose are Push press, squat clean, overhead squat, chin ups(not exactly a lift, but I need to work on them)and snatch.

Today was squat clean 2,2,2,1,1,1

I sucked. But, that's ok.
I barely did these at all during CFSB and it showed today...

I did 65,65,70,75,80(failed),75

My old 1RM is 85#. I lost 10# but I know I'll get it back. So much of this lift is mental for me. My body does not WANT to dive under that bar! Grrrrrr

I followed with a short metcon

5 thrusters@70#
5 pullups
Run 200M

I got 4 rounds+3 thrusters

I'm pretty happy. I've never done 70#thrusters in a metcon before. It was definitely hard towards the end but I'm glad I did it.

I leave for NY in 12 days and am super excited!!!!! I get to see Jay and Nikki, go to CrossFit 101 and compete in a 'mini-games' with Nikki. WOOOOOOT!!!!!

Sunday, September 13, 2009

Max effort deadlift

Max effort week continues...yesterday was deadlifts.

So...I get to the box and realize I didn't eat breakfast. I immediately assume this will hinder my performance. Good thing I posted it on FB. Several people set me straight. I will say, I didn't feel hungry. Anyway..

I did the 5 at 115#
Then 190, 200, 210...tried for 215 3 times and failed. I am still extremely happy with this. My max DL at the start of CFSB was 175#

You will hear no complaining from me about that increase.

I have not done a metcon at all during my ME week. Today is my rest day..I was going to do a BW metcon today but my knee is bothering me and I have FS tomorrow. I don't want to hinder my performance for the squats so I'm just doing pushups today. Something I need to work on, for sure.

I haven't been posting my food lately...I do like using Fitday, but, part of the allure of Paleo over Zone is not having to measure every damn thing. So, I figure I'll track my food every once in a while. Make sure I'm where I want to be. The rest of the time I'll eat when I'm hungry and stop when I'm full.

Crazy concept, I know :)

Saturday, September 12, 2009

Max effort week

Yes, I have been slacking....on the blog, not working out. I knew this would likely happen. Which is why I was reluctant to blog in the first place. Oh well.

Yesterday was the first day of my max effort(and last)week of CFSB. I did 5, 3,3, 1,1,1,1...
I did the 5 at 120#
Then 145, 150, 155, 160

160# is a PR for me. It's hard to judge how much I've improved on this. When I started this program I thought I could squat 160. But, I was not getting nearly low enough. So, around week 3 I dropped my weight way down and focused on getting my ass down.

When I did this yesterday my spotter said it seemed easy for me. More like 80% of my max. Hmph! I thought it felt hard! I started leaning forward on the ascent. Argh, I need to work on that!

Mentally, I wasn't really into it and questioned whether I should hold off on doing it at all. But, I knew I'd feel even worse if I didn't do it.

On a side note....I have discovered I heart handstands!! I have seen a lot of improvement in my balance. I got some great tips(thanks, Brian)and have been practicing them religiously.

Today is ME max is 200#. I'd be fuckin' stoked if I got 210. That may be too ambitious, it has come up rather fast. I don't know that I can expect a 10# increase every time I turn would be nice, though :)

Sunday, September 6, 2009

BS, metcon and booze...

Ok yesterday was BS. I got a lot of useful tips from a friend at the gym. Narrow my stance, take my breath before I grab the bar and lower my hips, already!!!

It felt odd at first but I'll just have to get used to it.

I did 3X3@ 185, 190, 195

Then 21, 15, 9@ 135...Whew! Those wiped me out. Right about here is where I realized I did NOT eat enough breakfast. I had grapes with me for PWO. I ate those and 2 large spoonfuls of PB (Paleo be damned.. I had to!!)

Anyway, it did help... and I hit the metcon, pretty hard if I do say so myself..

3 rounds of
5 thrusters@65#
10 pull ups (jumping, on rings)
20 dips (also jumping)

I feel very good about this. Last time I used 55# for the thrusters and my time was 7:38!

I'm not even going to attempt to list my foods from yesterday. I went up to Chicago last night. Not only did I drink a retarded amount of alcohol...I came home and ate every single piece of shitty, sugar loaded, grain based food I could get my hands on. And now, as I write this, I feel like a tired piece of shit. I am reminded why I rarely drink....

Saturday, September 5, 2009

Paleo coconut pecan pancakes

I thought I'd post this real quick instead of waiting until tonight....

3 Eggs
2 TBL Unsweetened coconut
1 TBL coconut flour
handful of chopped pecans
1-2 TBL unsweetened applesauce
1/8 tsp baking powder
nutmeg(or any similar spice)dash or so

Mix it all up

Heat about 1-2 TBL coconut oil in a pan, drop about 1/8cup batter per pancake, cook, eat, thank me...

This is a very flexible recipe. Add more flour or coconut if you want or omit the nutmeg, whatever...make it your own :)

Thursday, September 3, 2009

Sometimes you really should ask for help in a spotter...

I am one of those people that does not like to ask for help. Like, really, really hates it. This crosses over into all aspects of my life. Working out is no exception. So...I never ask anyone to spot me. I just figure I'll dump the weight. No big deal. That's worked thus far.

Until today.

Today was BS 3X3
I did 140, 145 and the last 3@150,150,160(fail)155 PR

Aaahhh, the was ugly. Real ugly and I definitely could have hurt myself. Stupid on my part. But, I learned a lesson. Swallow my pride for 2 seconds and ask for help.

AMRAP in 12 of
8 KBS@35#
5 burpees
2 C&J@65
7 rounds

This just pissed me off. I was going to try 45#KBS but we only have dumbells in 45# and fuck that. It was awkward and just too damn heavy for me.

And the C&J' max is 85# so I loaded the bar with 75, thinking,"it's only 2." ....Uh, no.
After the KBS and the burpees, it just wasn't happening.

So, I stopped the timer and took it down to 60(right about now I'm hating myself)

That's all there is to say about that...

Coconut oil
Applesauce, unsweetened
Pork tenderloin

Cals 1,477 Fat 82.4 Prot 100 Carb 97.8 (48/26/26)

This is too low
But I didn't blog on my rest day....Cals for that day were 2,500. It averages...

Tuesday, September 1, 2009

How to do it when you don't wanna do it.

Ok, what the shit??? I felt tired again today!! I actually overslept this morning(something I NEVER do) and was nodding off at school.

What I really wanted to do was come home, eat and nap.

But I didn't

I ate, fucked around on FB (surprise) ...and this where I interject something...after posting my impending WO on FB my peeps got me all inspired. The suggestion to think how ' good I will feel knowing I gave it my all.' Is just damn perfect...for me.

That, and being told to make that WOD 'my bitch.' hahaha

Seriously, though, this is one of the great things about CF. The community, the support, the camaraderie. Thanks, guys :)

Today was SP 5X3@65, 65, 65, 70, 70
Then SP 12, 9, 6@55

I'll admit to resorting to a PJ on the last few of those. My delts were shot!

Metcon: 5 rounds of
6 HPC@60#
12 Pull ups (assisted)
18 GHD sit ups
Time 12:47

Not a bad metcon. Felt kinda unbalanced though, due to the fact that I really could have gone heavier on the cleans but the pull ups were brutal.

Tomorrow I rest and boy do I need it.

Turkey drumstick 6.9 oz
Chicken thighs 2
Pork roast 5.4 oz
Pork rinds 6 oz (I apparently can't keep these in the house)
Coconut oil 1 Tbl
Almond oil 1 Tbl
Eggs 2
Broccoli 6.3 oz
Apple 2.7 oz
Pineapple 5.9 oz
Peas 259 g.. OMG these were good, don't be a pea hater >:)

Total Cals 2,558 Fat 132.5 Protein 151.4 Carbs 81.8 (56/29/15)

Monday, August 31, 2009

Lots o squats

Fortunately, I woke up feeling much better today. Rested, not sore and verging on chipper....

Today was FS 5X3
I did these at 105, 110, 110, 115 and the last 3@120, 125 and....130! Yes!!! Last week I failed at 125. This made me a very happy girl...

Onto BS 1X15
I did these with 120. Last week I used 115. Another happy moment

This is getting a little sickeningly sweet for my tastes...

So, for some good ol' CF torture I planned a metcon that would further toast my already rubber quads.....No, I don't always do this. But, sometimes I think it's a good idea to do something that sounds like a really bad idea....

Metcon: 21, 15, 9
OHS with just the bar
Time: 7:54

Interesting discovery here
A. I must be getting better at OHS, I think I could have put a little weight on the bar for this.
B. The burpees were the killer in this wo. I KNOW burpees suck but I thought after all the FS and BS that the OHS would be the thing to kill me....

All in all a very nice CF day.

Yesterday's food:
Bacon 5 slices (wow, I eat a shitload of bacon)
Beef stew meat 4 oz
Eggs 5
Pork rinds 2 oz
Pecans 28 g
Spinach 3 oz
Apple 8.7
Broccoli 14 oz
Grapes 4 oz
Applesauce(unsweetened) 1/8 C
Totals: Cals 1,836 Fat 112g, Protein 125g, Carbs 95g (54/27/19)

Jay....note the protein??

Sunday, August 30, 2009

The long metcon that wasn't.

I am following CFSB and today should have been my long metcon day. However, I woke up still sore from Fridays DL and row. WTF??

I also did not get enough sleep, woke up late, had to take my 5 yr old with me....blah, blah, blah.

I could have just stayed home and rested but I really wanted to practice my snatch form. After watching a zillion videos yesterday I was pretty stoked to give it a try. At least with the PVC.

So....I got my tired ass outta the house, dragging a 5 yr old (and a bag of Transformers) with me.

I shortened the metcon I was going to do, so as not to kill my already sore back.

50 Squats
40 sit ups
30 (25#) KBS
20 burpees
10 push ups
Time 7:19

I was definitely dragging and my time reflects that. But...I did play around with the snatch, which was the fun part. I used the PVC for a while until I felt pretty good. Then I grabbed an 18# bar and did several with it. I am quite happy with my performance. Looking forward to trying it with some real weight.

Yesterdays' food
Chicken 6.8 oz
Bacon 4 slices
Apple 12 oz
Coconut oil 2.5 Tbl
Peas 180 g
Carrots 85 g
Steak 4 oz
Spinach 3 oz
Pecans 14 g
Eggs 2
Fish oil 10 Caps
Totals Cals 1,817 Fat 122g Protein 96.2g Carbs 91 (59/21/19)

Saturday, August 29, 2009

Rest day

I love that my rest day comes after DL. I always need it.

Today is no exception. My lower back is tight, as are my quads. Even my glutes are sore today.

I had contemplated going over to the box to work on snatches, with a PVC. I've never done a snatch(I know, it IS embarrassing) but it's probably not a good idea, today. I really need my rest. This is an issue for me.

I hate resting

I hate resting

Yes, that was intentional. I know lots, if not most, CFers have the same issue. And I am really, really good at telling other people to rest. Why it's beneficial, how it will help them get stronger mentally and physically....I need to take my own advice.

I've been logging my food onto Fitday recently. I love doing this. Seeing how it all stacks up. Tweaking my nutrition, playing with my macros, watching how it affects my WOD's, my mood, etc. I'll be posting my totals here and for anyone interested, I'll post what I ate as well. That way, when the one millionth person asks me,"what do you eat?"....I can direct them here....

Because, for some reason, Meat, veggies, nuts, seeds, little fruit, no sugar is VERY complicated. Just god damned confusing, huh?

So, here is yesterday. Keeping in mind it was a rather low Cal day for me...

Grapes 4oz
Turkey 2 oz
Bacon 4 slices
Turkey drumstick 3.5 oz
Broccoli 10 oz
Chicken wings, baked 6 wings
Pecans 28g
Apple 1/2
Coconut oil 1 TBL

Totals : Calories 1,610
Fat 90.6 g
Carbs 61.1 g
Protein 144.6 g

Which looks like 50/36/14

Not my best day but definitely not my worst. For those of you that are thinking this is too low. I know, but you shoulda seen the day before....I ate everything not permanently affixed :)

Friday, August 28, 2009


Hmmmm. I am going to give this blogging a try. I figure I already blog my life on Facebook at least this way I'll have something to look back at, a record of my shit.

I'll be posting about CrossFit, nutrition, hmmmmm, that's really all I talk about. Whatever other random things that come to mind.

A lot of changes are in the wind for me in the coming year. Graduate from school. Move to NY. Open a CF box with my 2 besties :).....and continue my pursuit of becoming one insanely kick ass fit woman!

My WOD for today is:

DL 3X3
then DL 15, 12, 9

Metcon: I'm thinkin' a 2K row. I did it on 8/6 with a gross time of 10:17. It was my first 2k row and I didn't have a clue what a good time would be. In hindsight I should have asked first, I hadn't a clue what a good pace would be.

Well, my 3X3 was 175, 185, 195
I did the 15, 12, 9 at 135

Not too bad considering my max DL is 200#

Ahhh, the row....really sucked. Doing a 2K row after DL is gay. Add to that the fact that I ripped open one of my callouses on the
All of this adds up to a big ball of CF fun...take the miserable and make it worse ;)

Oh, my time......9:36

Nothing close to 'elite fitness' but better than last time. I'll take it.