Thursday, December 31, 2009

End of 2009 - More sweet than bitter

Looking back on 2009, I realize that I've been through a lot of change this year, and I'm ready to put this one in the history books! I usually feel a little sad this time of year, maybe because I didn't realize what I imagined for myself, or maybe because I don't know what the hell I want to be and have no road map to get me there. To be honest, I tend to get a little overwhelmed, really. Well, it makes me happy to say that this year, I feel much more positively about where I've been and where I'm going. What's changed? For one, this year I've made significant strides towards becoming the person I always wanted to be. I think smart goal setting, hard work, motivation, and perserverance have made the difference. I've also met so many wonderfully motivating, inspiring, and supportive people this year who have given me the room to push myself and do things I never thought possible - on every level - emotional and physical. I have completely changed my state of mind and outlook on life. All in all, 2009 was a big growth year for me. So, tonight when the clock strikes midnight, the ball drops, and "Auld Lang Syne" plays on the radio, I'll be happy knowing that I'm starting 2010 on a positive note. In fact, I am determined to make 2010 the best year of my life so far. Cheers to positive thinking!

Monday, December 28, 2009

Monday workout and Saxon Pub?

I was supposed to do the workout and Paleo dinner with the CFC Women tonight at Jess K's house - which I was really looking forward to - but, once I got the news that one of my closest friends was performing at the Saxon Pub tonight, I just had to be there to support him!! So, instead of trying out Jess' kickass pull up bar and some delicious concoction called "Paleo Ice Cream", I'll be busting out a fast and furious workout so that I can make it to the Pub in time for the show. It looks like this and I got it from the WOD Shop website (coolest site ever!): Warmup: 3 rds 10X squats, push ups and rotations 800m row WOD "Anderson" Max rounds in 20 minutes: 5x Burpees 10x Pushups 15x Situps 20x Squats 400 m row cool down

Then, I'll get cleaned up and head out to the Saxon for some Bob Schneider karaoke!

Saturday, December 26, 2009

Weekend WOD

Today's WOD came courtsey of the CrossFit Central Relentless Bootcamp blog (thanks!) and a couple of additions of my own. I wanted a real doozie to help me sweat out all of the holiday indiscretions ;) and I needed to make sure I got my 100 sit ups and squats in for the day. So here it was: *400m row (2:00 minutes) 21-15-9 reps: Overhead squat (22 lb bodybar) Burpees Situps Pushups *400m row (2:00 minutes) 3 Rounds: 10x Push Press (20 lb db) 15x box jumps 20x dips *400m row (2:00 minutes) 50x squats 50x situps Stretch Finished this in 30 minutes on the nose. Was pretty tired and got a lot of funny looks from my neighbors who were also in the gym. One asked, "are you training for a sport?" Haha.

Videos and no shirts?! ...made you look!!

Some of the girls I train with were watching the video below, and thinking that we need to make our own video soon. Not sure if my iPhone camera will work well, but I'm going to try to start capturing more of our workouts, at least in photos, for us to document our progress. It really helps to see yourself in action! And, you can share with friends and family, so they can see what you've been up to. Check out some inspiring ladies of crossfit: We also set goals to be able to workout in our sports bras - no tshirts, this spring! If the guys can parworkout with their shirts off, so can we. Its all about confidence, ladies! So, its 100 sit ups everyday until the first day of spring. Then, it will be time for everyone to meet "The Situation". Re: Jersey Shore . Loves!

Wednesday, December 23, 2009

Christmas Hotties

Thought I would post a little Christmas diddy, courtesy of Wham! "Last Christmas" is one of my favorite holiday songs ever. And, how dreamy is George Michael in this video?! Meow. This came out when I was 7 and I remember thinking George was the hottest thing on the planet...until 4 yrs later when I met The New Kids on the Block. Holy cow. It was all over after that. I loved that Jordan Knight. We were going to get married. What do you think? I'm almost embarrased, but I have no shame: Ha. That makes me laugh!

Tuesday, December 22, 2009

Those Swedes Make it Look Easy...and fun!

WOD in jeans and wigs?! Check out how much fun CrossFit workouts can be courtesy of CrossFit Stkhlm in Sweden (yes, its international, bitches!) Love those pleather leggings... I bet CFC could put together a sweet video. They've got some real lookers. ;)

CrossFit at my place!

Tonight, some of the girls are getting together to do our own WOD at my place downtown. We'll have some fun with this one! Sheck it out: Outdoor workout: Warm up Run 800m Indoor workout: For time 400m Row 10x Renegade Row (15#) 20x DB Deadlifts (35#) 30x DB swings (one 25#) 40X Sprawls 50x Squats 60x Sit-ups Hopefully my neighbors won't mind us totally taking over the gym at my building. Since we're not occupying the eliptical machines or the treadmills, I'm sure we'll be fine. ;) Heck, we may even inspire some people to do a REAL workout. I'll take some photos as proof! Yee-Haw.

Sunday, December 20, 2009

2-week hiatus? I think not.

Its good to relax and celebrate the holidays, but there's no reason to be lazy or use it as an excuse to eat poorly. Two whole weeks without CrossFit Central classes is going to be tough, but thanks to the decidation of some fellow Crossfitters, I think we will be able to get through it without compromising anything. Plus, we've got to be prepared for Angie on the first day back to classes - Ouch! ;) This afternoon, Lory C and I met up at the hike & bike trail for a spontanious boot camp-style workout. It consisted of:

  • 3 Rds of 20 reps each- box jumps, knees to chest, and pushups
  • 800 m run
  • 200 m walking lunges
  • 200 m sprint
  • 10 long jumps then 10 lunges (repeat) all the way down the Lamar pedestrian bridge (its long!!)

It was a good workout! As a bonus, we got to enjoy the beautiful weather.

Monday and Tuesday morning, some of the crew from the original Deep Eddy bootcamp (MWF) are going to meet up at 6:30 am to get a workout in. Anyone who's interested can meet us at Eliers Park. Bring it.

Tuesday night, I'm planning to meet up with Lory C and some of the girls from the Women's classes for a workout downtown. We'll have a field day with this one.

And then Thursday, Christmas Eve morning, Mel is hosting a Filthy 50 workout at the park by her house. I hope I'm able to make it to this one!! Looks tough! 50 consecutive reps of each:

  • Box jumps, pushups, DB/KB swings, walking lunges, dips, DB/KB push press, supermans, burpees, elbow to knees, double-unders.

Whew! I'll post a record of how it goes!

Wednesday, December 16, 2009

The Funeral vs. The Prayer

Which is better - the O.G. or the new joint? Band of Horses, The Funeral: Kid Cudi, The Prayer:

Tuesday, December 15, 2009

Choices...and 21s. Fun!

Today, I am making a tough choice - one that I have had to make many times in the past 3 months since I started on my journey.

I'm choosing to go eat clean, go to the gym, and get some sleep rather than heading to a co-workers house for a holiday feast (homemade lasagna, dang!!!). Not only is it tough to pass up the good food, but its also tough to explain to coworkers why I've stopped participating in all the after-work activities, when I used to be such a fixture at those events. Some people are supportive and understand that my new lifestyle requires some sacrafice. Others think I'm selfish and don't want to bother with them anymore. That's certainly not the case, but you can't really convince the nay-sayers, now can you? Its their job to hate...

I know the key to having a harmonious life is balance. I'm going to my company's holiday party later this week, where I can spend some quality time with my co-workers to let them know they are still important to me. It won't be as fun as the episode of The Office, but I'm sure I will be entertained!

It's a compromise though - one night out during the week is really all I can do - especially when that means I'll miss a CrossFit workout. (and its the last workout for 2 weeks - that's a big sacrafice!).

Same is true for my social life outside of work. I have to make choices all the time. I miss being spontaneous and up for anything. Now I have to plan meals, workouts, and rest time to stay on track. I'm not the wild party animal I once was, but I like the new me. I'm happier being healthier. So, even though it appears that I am missing out on the fun, I know I'm not. And, fear not, I still rip it up from time to time (see: CrossFit Women's Holiday Party a few weeks ago, and my upcoming birthday extraveganza!!).

No party today, however. Here's what I've chosen to do after work:

WOD: 21s
(For time)
400m Run
21 Sumo Deadlift High Pull (65 lbs)
400m Run
21 Push Jerk (65 lbs)
400m Run
21 Thruster (65 lbs)

I'll enjoy every minute of this one! Whooo-lawd, my shoulders are gonna be sore tomorrow.

Results: Thanks to the heavy-hitters joining us in class today, I was able to push it a little harder than usual. I ended up finishing in 12:14 at Rx weight. Still need to work on core strength to improve my lifts, but I'm happy with my performance.

Monday, December 14, 2009

Its a rematch! Me vs. Christine - Part II

Oh, goodie! Today's Women's WOD is "Christine" - a benchmark workout. Last time I did this one, in October, I had the following results: 3 Rounds: 500m row (no problem!!) 12 Body Weight Dead Lifts (started with 135x1 round, 115 x2rounds) 21 Box Jumps (I modified to step ups 20") Completed Time: 15:15 This time, I'm upping the weight on the dead lift to actually be my body weight - 155 lbs. Just need to make sure I can maintain proper form. I hope to keep my time around 13-15 minutes. I'm so happy to say that I can do this lift at my body weight. Not only have I lost 10 lbs since October, but I've also continued to get stronger, making the BW DL seem possible. Yep - I'm getting amped up for this one! Its ON, Christine! RESULTS: I tried 155lbs at the beginning. I completed 4 deadlifts at this weight then had to lighten the load to a more manageable 135. That was still tough! Especially by the third round - I almost wanted to go lighter again, but stuck it out. And, I'm glad I did!! I can't get stronger unless I push myself - and sometimes I think its more mental than physical anyway. I was able to do 20" box jumps for the majority of the time, but did have to modify to step ups when I got tired - I didn't want to waste time since I was so far behind the rest of the pack. Given, they weren't going for BW deadlifts, but I still hate to be last. My final time was 18:15 - 3 minutes slower that last time - but I think it was worth it to up the weight.

Wednesday, December 9, 2009

Rekindling the competitive fire

I've been serious about CrossFit for a few months now, and while I've seen gains in strength and speed, I have yet to finish at the top of the pack on most WODs - especially those with heavy lifting. My times/PRs are good and probably better than most, but I can't help but wonder if I'm pushing myself enough. I know I'm stronger and faster and capable of much more - I think I just need to get there mentally. Ya know, rekindle that "competitive spirit". I have always been a total perfectionist with a nagging fear of failure, so I'm used to feelings of disappointment and holding myself back. But, as I've learned in so many other aspects of my life, being "comfortable" is not always a good thing. As I build confidence in my athletic abilities, its becoming easier for me to start pushing myself more mentally. Not just to improve my performance in CrossFit, but also to improve my life in general. I want to remember what its like to be the best at something! Ok, so I know I'm a little "in my head" today, but whatever, I'm deeeeeep sometimes. I stumbled upon this artcile at that insipired me and sums up what I'm going through nicely. Its written by a fellow Crossfitter in search of his competitive spirit. Read the entire article here. My fave quote: "I lost my competitive fire not because I’ve stopped wanting to be the best, but because I stopped wanting to be disappointed when I was proved anything less. " So true. So true. Enjoy this clip from one of the best competitors around - the Karate Kid!

Tuesday, December 8, 2009

Paleo crack

Beef jerkey+ almond butter + any fruit/vegetable = mad snackage!! Perfect combination of protein, healthy fat, carbs, and deliciousness. Not all in one bite (gross!), but together, as a snack.

I buy this kind, since I like organic beef. I also like the Turkey Jerky.

I am officially loving the Paleo program. Can't imagine how I made it through with so little protein and veggie goodness before. Food is not just there to help you sustain life - it can help you thrive too!

Monday, December 7, 2009

A little holiday cheer

Last weekend was chock-ful o' holiday cheer and I enjoyed every minute of it! Friday night with the ladies of CrossFit turned into a ripper! I definitely could have done without hitting the bars downtown, after hours of celebration at Crystal's house! But, I'm always up for a good time and wanted to get crunk!!

I managed to stay Paleo with the exception of the booze on Friday night. Saturday, was a different story! Started off the day with a bloody mary and migas. The calories were worth it, and it cured my hangover. The rest of the weekend I ate better, but had a hard time finding the motivation to work out. So....I decided it was ok to rest as long as I get all-out this week. And that's my plan.
I'm looking forward to tonight's Women's class:
UPDATE: We had to bail on Nicole since it was raining. We did this bear of a workout instead:
4 Rounds for time:
20 Dumbell Deadlifts (I used 25 lbs)
20 Dumbbell Front Squats (with one dumbbell)
20 Double-unders
20 Back extension
20 Burpees
My time was 24:00. Can't do double-unders, so I just skipped rope 50 times each round. Gotta work on getting that rope under twice! I hear its all in the wrists....
More holiday parties are coming up this weekend, so I know I need to be good until then. The better I am now, the more "fun" I can have later. ;)

Wednesday, December 2, 2009

Sometimes you need a re-do

I totally need a re-do on yesterday's WOD, which was a benchmark workout called CrossFit Total. Its bascially a test to see what your max weight threshold is for three exercises: back squat, shoulder press, and deadlift. You get 3 reps (chances) to lift as much weight as possible, then its over. Of course there's a warm-up and tecnhique demonstration, but bascially that's it. So, why do I need a re-do?! On Oct 27, I completed my first CrossFit Total workout and the results were: Back squat: 130 lb Shoulder press: 75 lb Deadlift: 165 lb 370 Total I did it again last night and the results were: Back squat: 135 (5 lb over PR) Shoulder press: 85 (10 lbs over PR) Deadlift: 175 (10 lb over PR) **I tried for 185 and couldn't finish it. I'll get it next time! 395 Total I think being sick for a few days really hurt my muscle strength. I know am capable of lifting a lot more - espectially on the back squat and dead lift. I kinda felt like a weenie to be honest, and I would love a re-do if it were possible. I guess I should be happy that I've progressed, even if it is only by a little bit. I'll get another crack at it soon. :) On to today's workouts and progress on my 15-day strict Paleo challenge... This morning, I had bootcamp (brrrr, cold!!) which was fun and challenging. We got to go through an obstacle course with sprints and agility-type of exercises, and then there were these things called donkey kicks, which made us look really goofy - I'm sure you can imagine. Nothing like acting silly first thing in the morning - it really sets the tone of the day. Tonight, I'll join the ladies for our CF Women's class. Our workout is: 5-5-5 Shoulder Press 3-3-3 Push Press 1-1-1 Push Jerk Look at that! A chance to work on my shoulder strength and press form. I wonder if this is a heaviest weight thing, or if there is an Rx weight...we'll see. Either way, my shoulders are going to be tired tomorrow. Look at that form! If Marilyn can do it, so can I! Day 3 of 15-Day strict Paleo challenge is going well. I've been adhering to this diet 90% of the time for the past 2 months, so its not a big change. But, I'm definitely not allowing any least during the week. That will allow me to see the most progress possible in 15 days. Conincidentally, my birthday falls on the last day of the challenge, so I will REALLY enjoy the bday cake and yummy dinner & margs at Gueros. ;)I love rewards...