3 weeks of WOD's (don't read if you aren't crossfit/fitness inclined)

+ almost 6 weeks of eating like a cavewoman, and although i haven't really seen the results i've wanted in some ways, i've been disciplined in my resolve and hardly faltered. that being said, my cravings for sweets have been excruciating.

straight to the point... haven't been blogging my workouts, in small part because i haven't been going as frequently as i would like to, and in large part because i'm too lazy to blog ;) here they are, in chronological order:

1.18.10

strength

3-3-3-3-3 power cleans (62 lbs)

WOD

50-40-30-20-10 sit-ups

10- 8 - 6 - 4 -2  power cleans (62 lbs)

1.20.10

strength

3-3-3-3-3 dead lift (128 lbs)

WOD

4 x 400m sprint

1:04/ 1:11/ 1:20/ -- 

DNF due to severe cramping in feet and legs. hated not finishing. won't happen again!

1.21.10

strength

1-1-1-1-1 power snatch (52 lbs)

WOD

5 rounds:

5 power snatch (37 lbs)

20 double unders

time= 9:20

oh man, the double unders were torture past round 2! once fatigue sets in, timing and coordinating double unders becomes nearly impossible, and i couldn't string more than one or two together. i had one of the slowest times, but there weren't many who did the WOD as rx'ed- most subbed 60 singles, which in the end, for me at least, would have been much faster.

1.24.10

WOD (at home)

100 push ups

100 squats

100 sit-ups

time= 12:04

sit-ups on plush carpet are not easy!

1.26.10

strength

3-2-1-1-1 snatch (42 lbs)

i hate the snatch. it is my worst lift by miles.

WOD

4 rounds:

100m sprint

10 turkish get ups (8 lbs)

time= 7:30

1.27.10

strength

1-1-1-1-1 push jerk (82 lbs- PR)

WOD

3 rounds:

max pull-ups

22/18/15

50 GHD

despite using the medium band, i was still happy with my numbers.

1.28.10

strength

1-1-1-1-1 clean (82 lbs- PR)

WOD

1000m row

time= 4:19

this was kind of killer. i had a decently strong time though.

1.29.10

strength

3-3-3 dead lift (92 lbs)

WOD

5 rounds:

5 dead lifts (92 lbs)

10 burpees

time= 7:37

i finished middle of the pack on this one. i worked out at 6am for the first time... there were 11 people packed into the gym (normally at the 4 and 5pm classes there are between 2-6), it was kind of insanity, but fun.

2.1.10

strength

1-1-1-1-1 clean and jerk (67 lbs- 75%)

WOD

100 burpees

time= 7:49

cut another 30+ seconds off of my time on this WOD. my goal for next time is 7:30.

2.4.10

WOD

"jackie"

1000m row

50 thrusters (22 lbs)

30 pull-ups

time= 10:44

i struggled with the row. i really struggled with the thrusters. i really, really struggled with the pull-ups. ok it wasn't THAT bad, but jackie is a big biotch for sure.

2.5.10

strength

3-2-1-1-1 front squat (112 lbs)

WOD

tabata sit-ups- 89

tabata kettle bell swings (25lbs)- 83

total= 172

burpees part 2

+ it's Halloween! donny and i will be attending a Halloween party, maybe two, tonight. no costumes, but good food, friends, and some cute kids in costumes! should be a fun time.

recipes, as promised:

homemade granola bars

5 cups of nuts/seeds (i used 2 cups of slivered almonds, 1 cup each of walnuts, sunflower seeds, and pumpkin seed)

1 cup coconut flakes

1- 1.5 cups almond butter

1/3 cup oil (i used coconut oil)

1/3 cup honey

2 tsp vanilla extract

1 tsp cinnamon

1 tsp nutmeg

preheat oven to 300. mix oil, honey, cinnamon, nutmeg, and vanilla in a sauce pan and bring to a boil. remove from heat. pour nuts/seeds into a greased 9 x 13 pan and pour oil/honey mixture over them. mix well and distribute evenly before baking for 30 minutes. when you take out the pan, immediately add the almond butter and coconut flakes and mix well. then press mixture into bottom of pan and chill in freezer. cut into granola bars, about 14 (and i keep mine in the freezer or they start to get pretty soft). a yummy, protein-packed, quick meal!

tuna balls

a medium carrot, grated

a large sweet potato, peeled and diced

a large can of tuna in water, drained

half of a large, sweet onion, diced well

1 egg

1 tblsp olive oil

1 tsp salt

dash of pepper

preheat oven to 350. boil sweet potato until soft, drain and mash. mix in a bowl with all other ingredients. shape into balls on a foil-line baking sheet. bake for 25-28 minutes. yields about 12-25 depending on size of balls. can be served warm or cold, but i prefer warm!

yesterday's CF workout was the same one we did a month ago and it marked the end of october's "burpee challenge".

CrossFit 10.30.09

warm-up

3 sets of 10 reps of:

double unders

GHD/sit-ups

ring dips

strength

5-5-5-5-5 push press

weight= 52lbs

WOD

100 burpees

time= 8:32

i beat my previous time by 2 minutes and 20 seconds! it was still killer, and my burpees were still ugly from about 25 on, but the faster time definitely indicates significant progress, so i'm pleased! also, nothing we did today irritated my hand, so it is well on it's way to a full recovery :)

the 'rents request the honor of your presence...

+ i've been exceedingly productive at work this week. wedding invitations are DONE. we have our first rsvp's! and... it's almost the weekend!!

this week at work has been CRAZY, and that's about all i want to say about that. i have a feeling there will be a lot more of these to come.

every night donny and i have been slaving over stuffing, labeling, and stamping wedding invites. that has pretty much been my life this week outside of work and CF. that, and preparing for donny's birthday this weekend. nothing big, just shopping for his presents and racking my brain to try and remember the dessert that i apparently promised to make for him yet have no recollection of. and now for the really fun part of my week, CF...

CrossFit 9.28.09

warm-up

3 sets of:

10 box jumps

10 kettle bells

strength

3-3-3-3-3 front squat

weight= 62 lbs

WOD

100 pukees (burpees)

time= 10:52

my goal for this was under 11 mins, and i made it. it wasn't pretty. and it most definitely wasn't fun. in fact, i'd rate it the second most difficult workout i've done to date. i got through it though, and that's reason to celebrate.

CrossFit 9.29.09

warm-up

3 sets of:

10 push ups

10 sit ups

10 squats

strength

3-3-3-3-3 dead lift

weight= 86 lbs

WOD

8 100m sprints

times= 11/11/11/11/11/11/12/12

exhausting, but good. i had the strongest times of any of the females, and it felt good to finally not be the weakest at something. amazing how much harder each sprint was than the previous, how quickly our muscles fatigue. 

CrossFit 10.1.09

warm-up

250m row

3x 5 body rows

strength

1-1-1-1-1 clean and jerk

weight= 62 lbs

WOD

5 rounds of:

30 sec cleans (42 lbs)

30 sec box jumps

1 min rest

reps per round:

5cleans/10boxjumps

6cleans/9boxjumps

7cleans/9boxjumps

7cleans/10boxjumps

6cleans/9boxjumps

sweaty. much harder than it at first sounded. but i felt good and WILL make my 4x/week goal!