Wednesday

This is perfect...

"If you are not going to give it all you got, dont waste your time or ours"

can you imagine what would happen if this was at the door of a Globo gym?!? HA ha!

WOD
Rest day

FOOD:

Americano
B - Pro Shake & almonds
L - pork chop, orange, apple, almond butter
Snack - chips and guac (cheat snack)
D - almond crusted salmon, cauliflower "mashed potatoes", large salad
Dessert - paleo magic cooke bar

Thursday - Nasty Girls!

Nasty Girls - Three chicks who can probably kick your ass

(not sure why it looks like this, but click for video!!)

"Nasty Girls"

50 squats

7 muscle ups

10 Hang cleans #135

3 rounds

time 8:58

smoked the first round, easy, everything unbroken. Second round was hard, slowed way down but kept a good pace, broken sets but no rest. Last round was pretty slow! The squats were hard, the muscle ups were 2, 2, 1,1,1 and the cleans felt heavy.

Love it!

.... could you be my nasty girl and let me do that dirty dance with you!?!?

last workout of the week... TGIF!

Friday was the last day of a long week of hard workouts... and I was ready for the break, but before I got a rest day I had to finish one more WOD.

StoneWay CrossFit was doing a wod from the NW Sectionals: 40 Hand Stand Push Ups and 40 Front Squats #155.

I have done the 40 FS at #155 before when Scott and I were prepping him for the Games, it was hard, but I wasnt too worried. Also while we were prepping for the games we worked out a great plan for getting through the HSPU's, do 5 rest for the remainder of the 30 seconds, then keep going. That will allow you to finish in less than the 5min limit and hopefully with easy!

3, 2, 1..  GO! 
The first 20 HSPU went great, and I was still at only 2 mins but that was good b/c they got hard after that. I had to break them down into sets of 2 to 3, then the last 5 were just 1 at a time.. but I finished with 10 seconds to spare.
I ran out ready to rock the Front squats... but I was in for a surprise. I got 3 then 4 more, then a few at a time. I just couldn't push the weight... by legs were totally shot from the weeks worth of high reps & heavy lifting!
By the time in got to the 18th rep, I had to drop the weight, I haven't had to drop below RX in months.. but I couldn't have finished otherwise.

WOD

40 HSPU

40 Front Squats #155

Time: 12:37

As bad as that showing was, its a pretty cool reminder that we have to take care of our bodies and take the rest days b/c if we dont we get blown out... slower and potentially injured.

My legs cramped the rest of the day and I walked funny for 2 more days... but after some rest and recovery, I feel great and ready to hit it hard again!

Hellooo... Jackie.

Before I set off for the great state country of Texas, Scott and I are tryin to knock out as many girls as possible... and while that would be a dangerous undertaking if I wasn't talking about CrossFit workouts, the CrossFit WODs might be just as much of a challenge!

The CrossFit Girls are Benchmark workouts... Why girls? Coach Gregg Glassman explains, “I thought that anything that left you laying flat on your back looking up at the sky asking "what the F*&$ happened to me?" deserves a girls name, right? They are just like hurricanes, they wreak havoc!"

Thursday was a "skills" day at StoneWay CrossFit, so I took that as my opportunity to do "Jackie".

1000m Row

50 Thruster #45

30 pull ups

Time - 8:12

Here is a safe bet, if it looks easy, be worried. The difficulty of the workout is inversely proportional to how easy it looks. Meaning, the workouts that look the easiest are guaranteed to be absolutely killer!

1000m Row at sub 4 mins is going to rock your gultes, hammies, and shoulders plus shoot your heart rate through the roof. Then going right into 50 thrusers your lungs are already buring, even though the weight is not heavy, your legs are heavy and slow b/c of the row and even after the first 5 thrusters your shoulders are on fire.

Once you finally complete the thrusters, the pull ups make sure you blow out every last ounce of enery your shoulders have left! By this time, your lungs (well, mine) are forcing quick breaks to suck down air. My shoulders are toast, I cant hold the pullup bar b/c my forearms are aching, and my shoulders refuse to pull up my body weight. I have to break my pullups into sets of 3, for the last 12 reps... which is ridiclously slow. Total time 8:12, next time I know I can get sub 8, but I feel pretty good about that time for my first run at her...

Thanks for a good time Jackie, another knotch in my CF belt.

Tuesday 4/6

Great WOD today... the weight was light, but the reps were HIGH!

Today Scott and I took on Kelly for the 1st ime. She is definitely one of those WODs that doesnt look so bad... but it totally is, OR maybe I just wasnt paying attention!!!

It was HARD, one of the workouts where 3 rounds would be enough, hard, painful. But it's not 3 rounds, it's 5! So, after it was all said and done - 1.25mile run, 150 box jumps, 150 wall ball shots (which is a WOD all on its own "Karen")

KELLY

400m run

30 box jumps 24''

30 wall ball shots #20 - 10ft target

5 rounds - for time

(post kelly pic)

Coach Scott - 29:47

Corey - 30:42

Monday 3/15

Monday - fun day with Angie

"ANGIE"

100 pullups

100 pushups

100 sit ups

100 squats

WOD "Angie" - Old time 15:06 (pr)

today - 16:28

Obviously, not too happy with this, Its clear that my workouts have not been consistent or intense enough. Basically, CrossFit works WHEN YOU DO IT, and just like any thing that you stop doing, you stop getting better. That plus poor nutrition (too many cheat meals) have taken their toll.
Thats ok, im back on the horse, wagon, or whatever it is you want to call it!
Food:

B - pro shake
L - left overs, sandwich
D - chicken & dumplings! Awesome and last cheat meal for a while

Sat & Sunday 3/13, 14

Sunday was a perfect blue bird day up at Alpental! the snow was pretty good, but real grabby, so it took a lot of work to get the board around. But I felt good all day. My legs never got tired, which was surprising b/c of the conditions, but is kinda what I expected considering all the CrossFit!

This was probably the last day of the year for me to get up to the mountain... so, it was great way to go out!

Saturday

Strength:  Snatch (full squat) 5-5-5-5-5
65-75-85-85-85

Metcon -

120m sled push #135

18 Double unders

12 pull ups

5 rounds

10:01

Sunday  - REST/ snowboarding!

Friday 3/12

Met Con - rest

Strength:

Power Cleans 5-5-5-5-5 - #135

Still working on hitting full speed after several days off. Things a definitely getting better. It felt great to get moving and work through the soreness.

Food:

B - pro. shake

coffee

L - chicken salad, milk

D- chicken, fruit salad, salad w/ ranch, cauliflower "mashed potatoes"

Thursday

Well, back to work. There rest day was great but todays WOD was hard in a whole new way. It involved 4 runs at 800m each. So, after it was over I had run two miles, which, for a CrossFitter is pretty far!

Met Con: 

4 Rounds

18 DB Snatches (8 on each arm) #50

20 Pull ups

800m run

20:15

Strength: squats
5-5-5-5-5 @ #210

Food: scroll down for recipes
B- Pro shake
Coffee
L - grilled chicken, 1c broc., 1/2 apple, 2Tbsp almond butter
D - almond crusted salmon, cauliflower made into "mashed potatoes", green beans,
Dessert - Fudge babies!

Eating Paleo is so awesome. I feel amazin, look better (can see results in the 1st week) and recover faster after working out. it also is extremely healthy and taste amazing. DONT let the HATERS fool you, Paleo is not hard and not restrictive... next time someone looks at you like your crazy or makes a comment about CrossFit workouts and paleo diets take a quick mental picture of what they probably look like naked... and without cringing or laughing, just say, "yeah, its a lifestyle thing, you wouldn't understand".

---
Almond Crusted Salmon (or any fish)

From CrossFit Human Lab

Create Paleo Seasoning

garlic powder

dried time

parsley

mustard powder

ground cumin

celery seed

onion powder

paprika

Almond meal crust:

1 1/4 cups of almond meal

3 tblspns Paleo seasoning

1/4 tspn sea salt

1/4 tspn coarse ground black pepper

Directions

1. Take 1 fish filet and rub with extra light olive oil.

2. Firmly pack on almond meal crust

3. Bake at 400 degrees for 8 minutes

Let cool and serve!

--

Fudge babies - found these at a great blog called "The label says Paleo"

ingredients: walnuts (1 c.), dates (1 1/3 c.), cocoa (4T), vanilla (1t).

1 utensil: food processor, blender, magic bullet, whatever
Takes under ten minutes to prepare from start to finish. Pull everything out of the pantry, blend, roll into balls. Done.

these are freakin dangerously good....

Tuesday

I am SO glad tomorrow is a rest day. Its going to be hard to make myself take it off ... b/c I know Im going to want to get in a WOD with Scott. But I am sore as crap and really looking forward to some down time!

MetCon: "7,000lb elphant"

this is definitely a strenght focused metcon
52 power clean & jerks #135 - total weight moved = 7020lbs

11:56 posted wrong time, correct time was 10:58!

MetCon:

100 Double unders - I had to do this one twice. First time 3:36, I could NOT get into a rhythm.. and my shoulders were throbing from the Clean and Jerks.

Second time - 2:24, better, still kinda slow. I can tell thats one of my weaknesses.

Food:

B - pro shake (same as always)

latte

L - 4 slices thick turkey, guac, 2 strips bacon, orange, grapes

D - 1c chili, 1 apple, almond butter, and some jerkey

Snack - 4oz milk, 3 strawberries, 1/2 scoup pro. powder

bed, sleep and rest day... here I come!!!!

Saturday

Sisu:

A Finnish term meaning - strength of will, determination, perseverance, while not asking for too much help, not making a big fuss and being stoic.

---

REST DAY

after 4 WODs in 3 days, plus the squat challenge (100 bw squats a day) I was ready for the day off.

Food:

B - pro. shake

Snack - egg & sasuage cassarole thing

L - missed lunch

D - grilled fish, grean beans, almonds

coffee

Snack - 1/2 pro. shake

Wednesday

-ho-ly-crap-

Ok, so I went out of town last Friday... that ended my workouts, immediate. I didn’t get back to it until Wednesday of this week, 2/10/10. It’s not ok to take 6 days off... especially in a row.

So, I started off the day with coaching at Mercer Island CrossFit, then hit the 1pm class at SWCF. SW was doing one of my fav WOD's, the Deadlift, 400m run WOD.

Deadlift #225

400m Run

21-15-9

Rx'ed it at 7:44

Last time I DL was at 275, so when I picked up the 225 for the first round out 21, I thought that I didn't load enough weight on the bar! It went up like a feather.

After the first 400m run, it was a different story. my hammies were tight and the next 2 rounds felt pretty slow.

I was waiting around for Scott... and I figured I might as well WOD with him too. So, I back-to-backed workouts.

He was doing:

AMRAP 5mins

5 front squats #95

5 push press #95

5 pull ups

Rest 1:30

4x

Rounds complete:
4
3 2/3
3
3 1/3

Finished off the day with 300 air squats.

I dont recommend 2 CF wods in one day... esp back to back... but hey, I had 6 days off in a row, so I kinda deserved to hurt!