MK CrossFit Daytona

2010-09-25T14:09:00.000-07:00

Run bridge, run into Danalynn, get invited to do yoga, figure what the hell, stretch and relax for 1 full hour, feel very inflexible, run to Cardinal and back. 4.83 mi

Yoga was a really nice change. Im usually very intimidated by Yoga since I am awful at standing still and breathing. Kim, the instructor was very nice. I have taken yoga a lot of times from what I like to call "yoga snobs" and it was really nice to have an experience with a very laid back and forgiving teacher. I didn't get looked at funny if I couldn't figure out where to put my leg or if I swatted at a fire ant. She even brought frozen wash cloths with rosemary essential oil to put on your eyes! It's all about the details, man. The class was very beginner friendly and was outside which was really nice. She runs classes on the east side of the Granada bridge at Fortunado Park and at the Granada beach approach for $10 a class. Ill be trying to make some of these, I need the stretch! If you're interested her website is yogaormondbeach.com.

2010-09-24T10:43:00.000-07:00

I came home this morning to find that my L1 cert had been removed from the wall of CFD and sent to my doorstep. As many of you know I have had a really tough time in my personal life the last 6 months and I am sure I have not been easy to deal with. I'm doing my best to keep my life together, but it is proving to be really hard.

I had decided to take a little time to step back from CFD this week, not work and just train on my own here at the house. Anyone who keeps up with this blog will know how hard it can be to keep on your game with training when your personal life, work, school, kids...get in the way. I needed to get my head right. Luckily I was starting to get back in tune with myself when I found out that I am no longer needed on the CFD team.

I just want to send out a huge thank you to all of the people who helped make Crossfit Daytona the amazing place that it is. First and foremost Ricky Joe, Bob and DJ, and my mom, Kathy. You guys had some serious faith in me. Some of the most supportive people I have ever met. Building CFD with RH has been the second most rewarding thing I ever did and it could not have happened without the support of you all. (Troy being in the #1 most rewarding of course) I learned a lot about a lot. Ricky Joe is the godfather of the place, he encouraged it's exsitence since hearing about just a glimmer of an idea about it. Bob and DJ are the ones you all should thank when you see waters, TP, paper towels, a clean floor!! They have given countless hours of mindpower and elbow grease to make sure that the box is thriving. Secondly, to the Ouelette family, thank you so much. Lynn you walked out of Gold's gym with us and have been there since the start in the Trails Park. Eventually bringing in your entire family and lots of friends to help us get off the ground. Debbie Z. You too! And lastly to each and every person that I have coached or trained with in the last 2 years. You have all made a huge impact on my life. I enjoyed every minute of it and I feel blessed to have made such great friends. I'm crushed to have to bring this part of my life to an end but apparently it is what is best for CFD.

I wish the best of luck to the continued success of CFD and it's family. As for me, I am going to continue my current training here at home and (hopefully more beach WODs) while I finish massage school. Speaking of my LMT I really appreciate all of the support my massage school friends and teachers have given me since beginning in March. That school has been a saving grace in more ways than one. Everything really does happen for a reason. I am not complete if I am not coaching crossfit, this much I have learned in the past 6 months. So, I'm sure that L1 will find its way on to a wall again someday soon right next to my LMT just as was planned from jump street. Thanks all for reading.

2010-09-23T08:31:00.000-07:00

Beautiful stormy morning on the beach.

Run over the bridge and 2 miles.

max strict pull ups 7

10 dips

max strict chin ups 10

L sit practice dip station

L hangs

10 strict straight leg toes to bar

run back 2 miles, sprint bridge

cool down bridge walk

Other than accidental hyperextension, L sits and L hangs are the only two things that still really cause me pain in my low back since the injury. Researching new ways to work on the core that crossfit training is missing. I think if I can work on the lower aspect of the rectus abd. and pelvic floor muscles I could fix that pain.

warm up

3x 20m lunge to single leg deadlift

:10 handstand hold

10-7-5-5-5 deadlift

125-155-175-205-225-235

2010-09-21T16:16:00.000-07:00

For Tracey, a typical dinner. Grilled sirloin steak, broccoli, 1/2 avocado. Yes, I do eat things that are not on the encouraged food list! My favorite things to blow my training diet on are sushi and beer. I'm really good about keeping my training up and average at nutrition. Check out this blog, http://rxgirlsmiami.com/crossfit-girls-blog/ I met the author at sectionals this year, she's pretty awesome. Some good nutrition pops up on there.

"Potential Disaster"

400m run

45 KB swing (35#)

36 box jump (24")

27 push ups

18 squat jumps

3 thrusters (95#)

6 burpees

9 clapping pushups

18 box jumps (24")

27 pull ups

36 air squat

45 sit ups

400m run

22:24

WOD by insular gym, by way of The Shop

2010-09-20T09:37:00.000-07:00

bridge to neptune
Find more Runs in Ormond Beach, Florida

AM:

run bridge to neptune

3 sets

5 strict pull up

5 dips

then paralette L sit holds alternating legs

run back

approx 45 mins

2010-09-17T10:03:00.000-07:00

4 rft

500m row

10 push press 35#

15 wallball 14#

20 pull ups

21:52

Thanks to Colin for programming for me. :)

It's a new season. And I'm a contender.

2010-09-15T16:45:00.001-07:00

"Bangin randoms"

3rft

21 burpees

15 KBS 53#

9 HSPU

RX full ROM kipped every last one. 21:15

2010-09-14T18:09:00.000-07:00

5 rft

20 box jumps (24 inches)

20 ball slams (15#)

20 cal row

17: something

Was going to hit "bangin randoms" but apparently thats what is on the menu for tomorrow. :) Safe trip Mego and RH!

2010-09-13T15:56:00.000-07:00

"Sophia"

10-9-8-7-6-5-4-3-2-1 squat clean thruster 85#

50-45-40-35-30-25-20-15-10-5 double unders

16:43

Happy birthday sweet Sophia!

Last year I guess I was going to attempt this at mens weight (115#) but I ended up at 105#. It took me about 30 minutes. I remember hating it. This time I went 85# just because it was easier to load the bar that way. My form was crap. Forward, and muting the hip to save time.

2010-09-11T10:08:00.000-07:00

9 min AMRAP

3 muscle up

4 deadlifts #205

3 HSPU

score 0

11 min AMRAP

3 KB snatch #53 per arm

4 burpee pull up

3 KB TGU #53 per arm

score 1 rnd and 3 tgu?

Well. It was one of those days. I don't know what it is about the muscle up but I seem to let it define my athleticism. I let it totally ruin my day that I still could not knock out even one. It's so annoying that I can rip out a sub 4 Fran but I cant easily perform some of the gymnastic skills. I didn't even give a thought to the 343 that this was for. Shame on me. It took a lot for me to get over myself long enough to at least give Meri the credit she deserves for completing her first RX mu WOD. MERI!! It was so awesome to look over and see you fighting through all those MUs not to mention super heavy deads! It was the only thing that kept me wanting to try.

I need to break this mental barrier and get back up on those rings real fast. I'm planning my attack right now.

2010-09-09T16:48:00.000-07:00

"Fran"

21-15-9

Thruster 65#

pull up

3:36

previous PR around sectionals this year 3:32. Went crosseyed, legs are toast....still

2010-09-07T17:03:00.000-07:00

Thanks a bunch, Ash.

10-1

burpee

wallball (14#)

ring dip

box jump

25m overhead lunge (25# plate)

I felt like death after the round of 9!? I dont know if it was the WOD or if I just suck arse. Ash said someone at his box did this WOD in 30 mins at 50m overhead lunge?? Unfathomable. It felt like we were working out in a bathtub today and I was not happy about it. Also my ring dips were even more lame than usual. Not a good day for me.

2010-09-04T09:00:00.000-07:00

Fri:

5rft

250m row

21 KB swing

12 pull ups

Swings felt like 500#. Back was not so happy about it. Finally taking the rower up to 10 on the damper setting. Nice to have my old stroke back. Got a good size rip from the pullups but over all it went ok.

Sat:

Matt Baird is in town! Sadly I had to walk away from the "daniel" peer pressure so I could heal my hand by Tuesday. Worked on muscle ups and split snatches. Muscle up has still not returned since the back issue, but I will get it. Hopefully before iron curtain.

2010-09-02T17:40:00.000-07:00

21x TGU alternating hands 34# KB

10x r arm sots press 15# db

10x l arm sots press

15x TGU

8x r arm sots press

8x l arm sots press

9x TGU

6x r arm sots press

6x l arm sots press

18 something

2010-09-01T18:10:00.000-07:00

Rest Day!

Had a great day. Took rest seriously. Manicure, Troy time, and finally had a chance to wash my car and clean the house some.

2010-08-31T16:52:00.000-07:00

FGB work up

3 rft

20x wallball 14#

20x SDHP 55#

20x push press 55#

20x box jump 21 inch

20 cal row

15:43

Need to sprint more! I was sore in fun places. FGB is awful for my back but I am pretty happy with the time. Really was not feeling a WOD. Yay for a strict workout partner.

2010-08-30T16:29:00.001-07:00

am: run 4k?

pm: 10x 100m sprints

2010-08-29T06:53:00.000-07:00

Paleo Southwest Frittata

1 tbs chili oil (contains soybean oil which is not paleo friendly-chili jam might be better)

2 tbs olive oil

1/2 green pepper diced

1/4 white onion diced

1 cup diced mushrooms

5 grape tomatoes diced

1 small jalapeno diced

chopped fresh cilantro

3 eggs, 3 whites

1 tsp white pepper

pinch of fine sea salt

avocado sliced

Preheat oven to 325 degrees.

Whisk the eggs and seasoning in a bowl.

Heat chili oil and olive oil in skillet, throw in green peppers, onions, jalapenos, and shrooms. Saute on med heat to desired firmness then add tomatoes and cilantro for the last few minutes.

Lower the heat on the veggies and pour in the eggs, remove from heat and place the skillet in the oven. Bake for 10-15 mins. Flip onto a serving dish and slice like a pizza, top with avo slices.

Serves 4 or can be refrigerated and reheated :)

It's Sunday. Eat bacon, drink black coffee.

2010-08-28T20:02:00.000-07:00

Thurs: 5k is run

Friday: 4 mile run

Sat:

7-7-5-5-3-3-3

hang power snatch

(35-55-65-75-85-95-105)

then:

AMRAP in 15

3 hang power snatch (65#)

5 ring dips

7 toes to bar

25 double unders

8+3 snatches

2010-08-25T15:54:00.000-07:00

Diane

21-15-9

deadlift 135#

HSPU

9:55

1 abmat scale, finally got the kip down. Feet coming off the wall still. Deadlifts unbroken.

2010-08-24T16:41:00.000-07:00

3 pm

2.5k run

Fast paced. Felt better than any run in a long time.

then:

FGB tabata work up

8x 20:10

Wallball 14#

SDHP 55#

Push Press 55#

box jump

calorie row

reps:

Felt a little rusty. Wallball was a little painful but not too bad. SDHP I usually can make some money there but after yesterday finally getting to move heavy cleans I was fatigued. Push press, awful as usual. Box jumps.. my brain wouldnt let me do them the way I used to pre injury. The rebound made my knees buckle. By round 8 I finally had it. So after today they should be fine. Row... cool down pace and was still able to pull out 4o some cals. Over all not bad for recovery.

2010-08-23T18:35:00.000-07:00

7am

3 rounds

12 KB snatch 35#

10 ball slam 15#

8 ring dips

2 rope ascents

Its not easy to get a good WOD in at 7 am on an empty stomach and with only about 45 total minutes including driving time to get it done. So Im trying to find time to come back in the afternoons for a second session.

4pm

3x5 power clean

3x3 power clean

3x1 power clean

then 2.5k run, 500 m row cool down

Held back from my 1RM and stuck at 155# because it wasnt as pretty as I wanted. dropped back down and moved back up to focus on tech and safety, not weight. Not bad for a cripple.

2010-08-21T10:28:00.000-07:00

5k run mod pace, power clean the house while watching Troy and Logan play. Thats totally a WOD. Happy Weekend everyone.

2010-08-20T18:57:00.000-07:00

20-18-16-14-12-10-8-6-4-2 KB swing (35#)

1 round of "Cindy" in between

19: something

FU push ups. That is all.

PM: stroller run with Troy head.

2010-08-19T11:54:00.000-07:00

This video is floating around the crossfit friends I keep up with via facebook. I love it and I wanted it on here. Metallica via strings and athletic motivation.

REST DAY

Im sore but I plan on making up todays run wod

2010-08-18T17:08:00.000-07:00

3 rnds

10 headcutters (35#)

20 wallball bench piston press (15#)

5 CTB pull ups

15-12-9

Thruster (95#)

Strict pull up

14:22

Took the thrusters nice and easy, or as easy as heavy thrusters can be. Dont have much to say about my WOD but damn I saw some girls in my gym killing some heavy thrusters and even saw that Lynn RX'd and Watched Meri absolutely destroy this one. So fun. Everyone is making such big gains!

2010-08-17T13:11:00.000-07:00

5 min row

10 power cleans (95#)

2 min Airdyne 15:15

3 rnds

10 headcutters (35#)

500m row (2 min split) ended up being around 2:12

3 rnds

300 sec tuck hang/ plank

2010-08-16T17:18:00.000-07:00

7:00 am

3rnds

5 wall squat

10 squat

5 squat jump

10 split jump

for completion:

10-1 ladder

pull up

burpee

deadlift (135/95)

push up

30 double unders

7 am workouts are hard for me. I have way more energy at 4 and after a meal. But I have to get it done. I completed most of the pull ups and burpees strict due to the discomfort of any extra spinal extension. (5# deadlift felt more like 135 to me today but it was nice to get my hands on a barbell.

Nutrition was on today, paleo strict.

2010-08-15T06:09:00.001-07:00

Catch up. Its been kind of hard to blog about the mundane recovery workouts I have been trying to get in. Almost as hard as actually doing them. I've had a list of movements that I can do without hurting myself and some days the programming is picking a few of the movements and throwing up a rep scheme.

Progress: I haven't needed anything stronger than IBU for 2 weeks. My pain has been more muscular fatigue than low back pain. I have been able to add in a few 5k runs and even got some light weight in my hands. If I can just keep the progression slow I think I will be good to go in a few more weeks.

Set backs: The nutrition has been worse than its been in at least a year for probably a month straight. There has been a lot of beer and a lot of snacking on non-paleo foods. Uncool. Energy level is low and I wake up with swollen feet and sometimes a stuffy nose. Anyone remember the crack symptoms?? I will get back on track for a while and then fall off. Im thinking when I can amp up my training it will help my nutrition motivation. For now I am going to try and get back into my paleo experimental cooking. That always helped. Sending meal pictures to paleo friends for accountability is also helpful.

Sat Aug 14:

1-10 ring dip/ push press (15#)

10-1 weighted step up/ front rack hold w/ RH (25#KB 21')

10-1 w. step up/ front rack hold (35# KB 10')

Most loaded my spine has been and the soreness is all in the shoulder and upper back. YES!!

Thurs Aug 12:

"Coe"

10 RFT

10 thrusters, 10 ring push ups

35# bar for thrusters, rx ring push up had time for 7 rnds, had enough push ups for 6 rounds hah 13 mins something for the scaled 7

Wed Aug 11:

(10 manmakers @12# 30 sec ring support) 3 rnds

8 manmakers @15#-same

6 @25# (removed rows in the manmaker at this weight)

4@35#

Tues Aug 10: 5k

Monday Aug 9: 5k

Friday Aug 6:

2010-07-19T19:08:00.000-07:00

Im back! Thanks to all of you who mentioned wanting to see me posting again. Its flattering to know y'all are reading. XOXO

"Helen on Roids" or "Double Pyramid Helen"

run 1200m

63 kettlebell swings (35#)

36 pull ups

run 800m

42 kb swings

24 pull ups

run 400m

21 kb swings

12 pull ups

20:28

Yesterday was day 1 of training camp for the LFL. My back was finally not in crippling pain and I only had 800 mg of IBU on board! YES! By the end of practice it was lit up pretty good but I still didn't need any pain meds to sleep. Woke up this am pretty stiff. One knee is swollen pretty good, limiting the rom but its just from ground impact so I figured I could chance it. Felt pretty good during the WOD but it was a tough one. Cant imagine doing it in a comp on day 2 with outdoor pull up stations and zero shade. Amazing watching Annie T blow this away in sub 18. Her pull ups are out of control. Box temp was 97 degrees. Full 4 pm sun outside. Day 2 of training camp tomorrow evening.

2010-06-04T14:56:00.000-07:00

and my outcome.

2009 Crossfit Games Regional Qualifier

Place: 9th overall?

weakness: overhead squat

2010 Crossfit Games FL Sectional

place: 1st overall

weakness: run, clean

2010 Crossfit Games Regional Qualifier

place: 49th

weakness: HSPU, Muscle Up, mental preparedness

Next year??

2010-05-17T18:54:00.001-07:00

Its been a while, AGAIN! I have been resting a lot. Mostly just working the jerk and split snatch technique with Harvey and throwing in a few metcons here and there. Trained at CFJax this weekend and felt pretty good. My clean was weird so we are going to hit that this week. PR's are still coming so I guess the work capacity is still here. Just fine tuning some technique as the regional qualifier approaches.

Fran

21-15-9

Thruster 65#

pullup

3:32 pr

then:

Clean technique with RH

2010-04-28T16:30:00.000-07:00

push jerk

1 x 8
1 x 5
3 x 3 115, 125, 135

AMRAP 8 min
10 push press 15#
10 ring dip
20 split jump
4 + 10PP

2010-04-27T17:39:00.000-07:00

mixed 10K for time

row 5k 20:51 (pr)

run 5k

total time: 48:

Went in to this with sore legs and back from the FSQ. I think the run was more than 5k but the scenery was awesome and the breeze was nice, until the headwind heading back. I kicked the rows ass with little effort so that was pretty awesome. I wasn't really hurting until the final 750.

2010-04-26T19:09:00.000-07:00

Front Squat

1x 10 85#

1x 8 105#

1x 5 125#

3x3 5 36 inch box jumps in between

(135, 145, 155f)

Then

4 rft

25 squat jump ball slam #20

10 ring push ups, feet on 21 inch box

25 KTE (on rings to save hands for massage)

15 something

2010-04-22T20:13:00.000-07:00

5K run, untimed

"Supergirl Helen"

3 rnds

400m run

21 KB swings 53#

6 muscle ups

time.... I forgot

2010-04-21T17:45:00.000-07:00

Jerk technique with Harvey. Worked up to 125 power jerk and 155 split jerk. Been advised not to go for PRs until I am hitting these weights perfectly all the time. No pressing out.

then:

5x5 press

75, 80, 90, 95 (4), 95

metcon:

4 rnds

400m run

35x ball slam (20#)

10:45

2010-04-20T17:38:00.000-07:00

Sorry I have been MIA. Lost going on but my mom misses my blogging so I am going to get back on it :) Photo is from my first experience with Harvey from Monday.

"Grace" @ 135#

10:08

Used the awesome coaching I got from Harvey on the split jerk. Tried get comfortable in the hook grip but when Im going for time I cant stay focused. Cleans were not so great, but I didn't fail any either. No failed jerks. Almost all of them felt pretty easy :) Thanks Harvey!!! 200 lbs by May 28th!?

2010-04-12T18:11:00.000-07:00

400m run
15x pvc goodmorning
15x pvc rdl
15x straight leg deadlift

romanian deadlift 5 x 5: 95-135-155-175-205

6 rft
12x rdl @135
12x pull up
12x push up
12x slam ball @20
16:57

2010-04-02T17:17:00.000-07:00

6 sets.
rest aprx 3 min between sets

max pullup -- 116
max pushup -- 81

RH, helming the ship again. this wod exploits a movement MK considers a severe weakness, pushups. all things considered, her numbers on the pushups were solid. you can see in the numbers where hand care became a priority in the pullups. understandable considering it has become a priority beyond the scope of CF. i was proud to watch her gut out every rep on the push, maintaining a strong midline--something that was lacking and an "issue" in past--and full range of motion. quantity is meaningless without quality.

2010-03-30T17:55:00.000-07:00

500m row
400m run
15x passthrough
15x goodmorning
3 rounds of Cindy

4 round for time
400m run
10x tgu @ 25#
20x split jump
10x knees to elbows

15:49

RH here, filling in the anecdotal duties. this was an amazing one to watch and coach MK through. there was no stop through all 4 rounds. most of these movements aren't here specialty, as she will admit, but she sank her teeth into this one and didn't let go until the bitter end. the level of work capacity, and her willingness to push her physical and mental barriers was inspiring.

2010-03-29T17:44:00.000-07:00

Deadlift
225-245-265-280pr

3rft
10x deadlift @205
25x box jump @28"
10:21

2010-03-25T18:13:00.000-07:00

5 rounds

5x press 85#

3 hspu

3 mins between rounds

Easy strength day. Side tracked again. Sometimes its for good reason sometimes not! I hear deads are happening tomorrow. Really hoping not to see a jones crawl on that whiteboard.

vid from yesterday:

2010-03-24T17:39:00.000-07:00

5 rounds

5 front squats 135#

3 box jumps @ 36 inches

3 min rest between rounds

then:

FGB task priority... kind of

3 rnds

20x wallball 14#, men's target

20x power clean 65#

20x push press 65#

20x box jump 21 in

20 cal row

24:something awful

then: turned out muscle up practice. I finally got some.

Took an unexpected rest day yesterday because I'm vain and I wanted my hair "redder." I'm a little distracted right now and finding it a little bit hard to get really motivated before I actually start the WOD. Once I am in it I'm doing OK but I could throw more intensity in. Maybe after next week I will be able to pull in some focus.

2010-03-22T17:59:00.000-07:00

am:

Snatch practice. Heaving snatch balance 5x3 85/105

then:

15 cycles

30 seconds row, 30 seconds rest

each work cycle must row at least one meter more than the last

Kept the av. meters around 140

pm:

4k run 18:29

Got the detox sweats on my run today! Felt like I had cement blocks tied to my feet. Sucky. Hamstrings STILL feeling "Stephen". Whole 30 challenge underway at the box. Snatch balances were average. I'm just going to try and be patient and keep working them until I get what I need. Here is a vid of a slightly crappy attempt but it's funny.

A great link for my CFD girls and guys too. Good info.

http://paleochix.com/

2010-03-20T17:41:00.000-07:00

Rainbows and clouds

18 front squat 95#

15 ring dips

12 split jerk 95#

9 overhead lunges 95#

6 rope climbs

9 HSPU (band assisted)

12 deck squat

15 med ball clean 20#

18 cal row

2010-03-18T18:49:00.000-07:00

"Stephen"

30-25-20-15-10-5

GHD sit ups

GHD back extentions

knees to elbows

stiff legged deadlifts 95#

21: something

This thing was craziness. Motion sickness and a shit ton of blood pooling in your face behind your eyes. Not a good time. Definite intensity today! I like it.

2010-03-17T16:26:00.000-07:00

"Nate"

AMRAP in 20 min

2 muscle ups

4 HSPU

8 KB swings

7 rounds, 2 mu

I took a few days off to celebrate. Beer, bagel with cream cheese, beer, chips, beer, wings, nasty burger... it was madness. I felt it. Energy was crap. All I wanted to do was sleep. But we're back in business here. I'm giving myself the rest of the week to creep back into the strict life but it's on. About 70 days until the deciding day. Im excited to train!

2010-03-17T16:01:00.000-07:00

FL Sectionals

Rather than recount the fun times it's time for me to say some stuff to some people. SPEECH!

First of all a huge thank you to RH. Thank you for your infinite patience, your care for my training above everything else, your brilliance in programming, and everything else that I am missing here.

Big huge thank you to my parents, Jeremy, and Irene for all the help with Troy. I spend a lot of time training and I'd never be able to do it without your love and support.

Thanks to everyone at CFD. You are all a constant source of support and excitement for me. You guys keep me going. Without you Crossfit Daytona would still just be a dream. A lot of you have given me some really useful training advice and have been great training buddies. You are a fantastic family. To all of our competitors...great frigging job this weekend. I was very proud of our showing.

My CF East Family. I love every second I get to be around you guys, train with you, and share your lives. (Mego you were there in spirit girl!) My Vero Fam! Wendy, thank you for all your support as well and congrats on qualifying.

I'm very thankful for everyone who competed and volunteered. All amazing and friendly people. Crossfit community at it's finest. I met a ton of great people. Thanks to the crew at BGI and the rest of the people in charge. It was a great event and I'm honored to have been a part of it.

2010-03-10T17:32:00.000-08:00

2.5 k run, 2k row

Troy: 400m run x 2, row, airdyne

2010-03-08T18:35:00.000-08:00

Heaving snatch balance until frustrated. More snatch work. Pistol fun.

2010-03-07T09:20:00.000-08:00

Run. Sprint bridge. Run to beach. Run on sand. Run back. Sprint bridge. 50 double unders. Sprint bridge + 16 lbs x 2. 50 du.

2010-03-04T19:28:00.000-08:00

21-15-9

HSPU

ring dip

push up

No clock, for completion. 21 HSPU rx full rom then switched to band assist. Ring dips were rx. The nutrition has been really good for the week, down a few pounds looking leaner and feeling really...really good. Im ready for sectionals. Have a lot of extra energy building up.

2010-03-04T07:18:00.000-08:00

Snatch

1-1-1-1-1

ultimate goal by qualifier: 135#

goal for the day: 125#

85-105-125(f)-115(f)-110-115

I let frustration get the best of me. I had plenty of speed and power. 125 was thrown up there and I was under it but I just couldn't get the technique to work out so I could land it. Frustrating. I still think that 135 by May is an attainable goal. Ambitious probably but I just need to work the landing.

2010-03-02T17:45:00.000-08:00

Skill practice: HSPU I got 3 in a row head to the ground x2 and then called it a day with the chest muscle thats freaking out. Huge progress out of no where there.

AMRAP in 20 min:

10x SDHP 53#

10x push press 65#

10x GHD sit up

9+5 pp

PM:

Trained with BCC's finest.

Worked up to 125# back squat

5 min max rep back squat: 35 reps

1 mile run

7x 100m sprints

Worked on my technique. Surprised myself again... 16 sec was about the number today. Not bad for me.

2010-03-01T16:11:00.000-08:00

I've been hit by a blue meteor that gave me super powers. Took 2 days off and came in feeling like a million bucks. This wod is a slight variation of a Sin City Crossfit WOD that we hit back in January. Frustrated as hell since it was full of all of my weak points I was able to just sneak in scaled and pissed off at around 45 minutes. This time I RX'd and just about every rep was pretty. Circled are weaknesses that I have been trying to tackle since last years quals. This WOD a year ago was a pipe dream for me. Left some blood and skin on the rings and welled up after completing the second couplet. Today all the work I have put in this year started to pay off. Sectionals in 12 days.

2010-02-26T09:45:00.000-08:00

5 rounds

80m front rack KB lunge 50#

400 m row

GRIND! 37:52

The old knee was pissed off at me today. I don't know why. So I ended up using the long leg to my advantage and lengthened my lunge to almost and obnoxious level. But it helped and I actually made better headway that way.

2010-02-25T17:47:00.000-08:00

3 rounds

10 ctb pull ups

10 dips

25 whip smash

3 rounds

KB snatch #35 10 per arm

25 whip smash

20m lunge single leg dead pistol combo

PM 30 min row

Originally this WOD was full of muscle ups. RH and I started the WOD and after we both started failing the muscle ups we decided to scrap them. No clock again today. Lots of focus on weakness. The afternoon row was just plain annoying. I hate rowing long distance because I am so antsy. I could have done a little better I started off crappy and got better toward the end. Next time Im shooting for 7000+m. 2:05 av split.

2010-02-23T16:18:00.000-08:00

warm up:

400m run

1-6 dead hang pull up/ push up

bench press/ max dead hang pull up between sets

10x 55# 8 pull ups

8x 75# 7 pull ups

5x 85# 6 pull ups

3x 105# 5 pull ups

6 rounds

20x piston press on dynamax ball 25# per arm

20m seated tire drag

Ride to Hell

20-15-10-5 calorie airdyne with a friend

Went too light on the bench press I should have started and ended higher. Tire pull was super fun. I love functional work like that. Ride to hell was PAINFUL! Anyone who doesn't know about that airdyne should really get on it. It looks rediculous but damn if it isn't the hardest shit in that box.

2010-02-22T17:11:00.000-08:00

20 m

lunge-single, leg deadlift, pistol combo (with counterweight)

3 rounds

8x squat jump 80# chained

2 minutes airdyne (15 cals per minute minimum)

rest 3 minutes

3 rounds

8x split jump 80# sandbag

2 minute row (15 cal per minute minimum)

rest 3 mins

3 rounds

10 burpee pull ups

forward leaning rest to failure

I love this kind of WOD! So fun. I was suprised to find that this one smoked me not in the legs as much as the arms.

2010-02-21T19:19:00.000-08:00

5 rounds for time

50 double unders

5 thrusters 95#

9:06 (I wan't to revisit this one when I haven't been drinking and eating like crap, I think I could crush this time)

When I grow up I want to be Matt Baird. Quote of the day:

"Words don't do it justice... I've scheduled two hours in a hyperbaric oxygen chamber Friday night after my massage....dude, I'm fucking ready."

He pretty much makes my day every time he talks. Good luck at sectionals, Baird! Don't die on that mountain.

2010-02-19T16:01:00.000-08:00

Snatch/ OHS tech day

drop snatch/ snatch balance

5x 35#

5x 55#

5x75#

full snatch

5x75 (x2)

OHS

5x75#

5x 85#

5x 105#

PM:

Press 5-5-5-5

(55, 75, 85, 85)

Then fun with gymnastics: free standing band assisted HSPU and walking on hands. I can't go forward I don't know why.

then 3 miles in 21:34

I would like to apologize to my very patient coach. I got new headphones today and I decided that tech day would be a good day to not be able to hear him. Thanks RH for not punching me in the face.

2010-02-18T17:20:00.000-08:00

Huge day for me. I've been working for a muscle up wod for 2 years. Like most people when I found crossfit I started watching the HQ videos non stop. I mostly focused on videos that featured women. I didn't know anything about bumper plates so I was always seeing women with big weights and being from a globo gym I was always like "hold up, how much weight is that!?" When I saw "Nasty Girls" for the first time I was blown away. I didn't know there were women out there who were as strong as Nicole, Eva, and Annie. The muscle up immediately became a long term goal.

Everyone knows that the muscle up has been an elusive little thing for me. My first one came a week before last years regional qualifier in May and then I didn't stick another one until November. Since then there has been more failure than success but they were coming sporadically. I was patient. Kind of. Finally last week I started to nail them more often than I was failing them. So RH and I decided it was finally go time to put them to the test.

5 rounds

2 muscle ups

4 sandbag get ups 80#

8 GHD situps

19:02

So first of all, again....F that sandbag. And secondly it wasn't as bad as I thought it would be. I failed a few but for the most part if I took a minute to focus I got up on the rings. Until the last rep. I think I failed it 5 times before I hit it. My shoulder and elbows were pretty jacked up at that point and I almost walked away to not end with failure. With the strong likelyhood of the mu being part of the qualifiers/sectionals I needed to know that I could keep hitting them. I got it. I'm feeling good. Hopefully a month will be long enough to get them strong enough where a time limit wont mess me up.

2010-02-17T17:10:00.000-08:00

Taken by Troy:
Steak Salad... momma learned how to grill.

So I think I broke my pinky toe chasing Troy around. Today's WOD was 400m time trials. Amazing timing for a broken or just really badly jammed toe. It was about time for it I guess since the one next to it was broken about 3 years ago in a Troy accident. Troy got in a 400m run with very little stopping to "rest" and then he took pictures. He is actually a pretty good photographer. I rested up for my first ever muscle up WOD happening tomorrow.

Still having trouble getting back strict with the diet. Having way too much fun.

2010-02-16T17:21:00.000-08:00

row 4 mins, 15 seconds hard, 15 seconds easy

5x5 power cleans

95-115-135-145(2)-135

EMOM for 10 minutes

95# power clean x 5

20# ball slam x 5

So sore today from "Angie" I set 145 as a goal and struggled with the best method to get there. I decided to work up instead of opening big at 135 even though I was confident at 135. Looking back I should have opened at 115, then 135, then jumped up adding 2.5's. 145 went up twice and I felt I could hit more reps but on the third rep I rushed the set up and hit myself in the knees and then the chest with the bar. Went back to my crap set up and hung out forward ofthe bar too long. Typical of me. Booo.

2010-02-15T16:31:00.000-08:00

"Angie"

100 pull ups

100 push ups

100 sit ups

100 squats

21:39

RH, Tanner and I were all about 2 minutes off our PR's. I was being a baby about my hands and the nutrition has been crap so I deserved it. I didn't really feel badly, I just didn't feel great. Later in the day after getting some good food in my body I started riding the paleo wave again and my run felt great.

5k run (no clock)

Pork Chops

2 thin cut pork chops

1/2 cup finely chopped walnuts

finely chopped chives

finely diced garlic

1 egg

sea salt

pepper

extra virgin olive oil

Pound the chops thin with a (meat hammer)?? Heat oil in a skillet until it begins to smoke.

Combine and spread the walnuts, chives, and garlic on a plate. Whisk and season the egg with sea salt and pepper. Dip the chops in the egg then coat with the nut mix. Fry in the oil about 4 mins per side.

2010-02-13T17:11:00.000-08:00

"Chop Shipper" by 324

65# thrusters x 21

pull ups x 21 (sub burpees)

400m run

95# ground to overhead x 10

400m run

95# squat cleans x 15

ring dips x 15 (sub burpees)

400m run

95#ground to overhead

400m run

65# overhead squat x 9

HSPU x 9

The clever name did not make this any better. Can I please be done with the clean and jerk for a week? I did this one at home so I had to sub out for equipment reasons. I'd much rather have done this with pull ups but I wasn't upset to have to miss the ring dips. Time was 23:34 including the time to unload and reload the bar. Tanner and Turbo did this in around 13 minutes??? Good WOD. Im ready for Sunday rest day. My nutrition has been off since the garage games. Monday is time to go back strict and fit in some more running.

2010-02-12T17:44:00.000-08:00

Crossfit Jax

I just can't say enough about this joint. Today I had the privilege of meeting some people who share my passion for a good crossfit experience. Clint and Neal from "The Shop" travelled all the way from Topeka, Kansas in the name of self improvement. On their blog they describe themselves as average people looking for above average results. They have been following and participating in the blogs of some of the avant-guarde programmers such as CFJax, 324, and Sin City Crossfit. In true CFJax form Chris, Mego, and Turbo were happy to give them the experience. I have to say I think they picked the right place. No disrespect for an L1 cert but you just cant beat the environment and people that you get in a box as passionate as CFJax.

We got some good Oly tips from Chris while we were working towards a 1rm Clean and Jerk. I PR'd at 160 lbs. Hit a few muscle ups on the sexy wooden rings (which I now am on a search for for my garage). And then finished up with an AMRAP.

18 mins

row 500m

30 double unders

clean and jerk 135#

5 rounds

Thanks everyone, I had a blast as usual.

2010-02-10T17:56:00.000-08:00

10-1 @ 50% BW

dead lift

squat clean

jerk

I didn't run a clock today because I really needed some work on these moves. Rounded up to 85#. I rested a lot more than I wanted to but I really wanted to keep my brain in the game. I shot a video so I could check out my form. Concentrated on dropping my hips in the dead and "using my legs" like my big bro said. My hip looks a little muted in the clean and I'm chasing the bar forward a lot. Jerk looks OK to me. Any coaching is appreciated. I'm posting the round of 10.

2010-02-09T16:45:00.000-08:00

"The Richter" a 324 production

1 min max reps bw bench (scaled to 115# and even dropped to 105#) 6 reps!?

10 pull ups

20 push ups

30 sit ups

40 squats

2 min max rep bw deadlift 25 reps

10 pull ups

20 push ups

30 sit ups

40 squats

1 min max rep bw back squat (scaled to 135#) 15 reps

18:01

I was so not ready for this WOD. I was hoping it would be good for me. Fran was on the board but I wasn't ready to throw a ton of intensity into the bag today. I probably could have taken one more day to rest. Im feeling the burpees from this weekend but either way my bench press is really pathetic.

I got peer pressured into doing Fat Fran after that disaster and actually didn't do too badly

Fat Fran

15-9-6

thrusters @ 95#

pull ups @ 20#

8:37

2010-02-09T11:44:00.000-08:00

Photo by Jeffery Franks. Event photos coming soon to:

http://jeffreyfranks.typepad.com/weblog/

Garage Games 2010

Day 1:

8:00 am 7k ish trail run kicks off. Advanced and beginner males and females all take off as a large group and hit a woody, muddy, cold and wet trail run through the hills. I finished around 32 minutes. Downhill running is not my thing. I felt fine on the ascent but coming down I was too cautious. I dont know if my heart rate jacked up from being afraid of falling and hurting myself or what but I felt the most distress coming down the hills. Sand dune running to prepare for this event proved to be helpful for the uphill parts of the run but coming down in sand is much easier than in clay with trees and rocks as obstructions. I think I need to hit the bridges and try and work on descents. Any advice on this would be greatly appreciated! I think I finished 4th out of the adv women on this WOD. My strategy was to keep Cat in my sights since I know she has a good run and I thought I might be able to hang in there with her for a while.

12:00 pm rain lets up and sleet starts to come down

AMRAP in 12 min

10 wallballs 10-11 ft target (16#)

10 KB swings (53#)

7 rounds and 10 swings

This WOD was only awful because I couldn't feel my hands. It wasn't really physically taxing it was about accuracy and being able to bear the pain of the cold slippery ball smacking your hands. I tied for 1st on this WOD.

3:00 pm rain and sleet have taken a break but its cold down my the water for the next event

80# Sandbag hill run unsure of the distance. Fairly gradual hill with some mud.

10 sandbag cleans to shoulder

descend hill with the sandbag

20x deadlift 205#

I thought I would do really well on this one. I was really wrong. Not having experience with the bag hurt most of us from CFD. Made it to the top of the hill first in my heat with no problem. Easy stuff. Then I went to clean that sucker. It was just plain awkward. the footing was really bad up there. Churned up slick mud and on a fairly steep grade made it hard to keep balance with 80# flopping around. Im pretty certain my judge lost count and took away a few good reps which really made me want to throw him down the hill but I know that kind of stuff happens. (all too well) The problem is I let it distract me. Heading back down the hill was awful. I was trying to recover but was fuming. Hit the deadlifts hoping for 10-5-5 rep scheme. I was too distracted to realize I had one foot in a hole about 3 inches deep which threw off my whole set up and dropped the bar on rep 5. Moved the bar and from that point on I think I was hitting 3's and eventually singles. I finished 7th in this one I think somewhere around 7+ minutes. I was shooting for 5 mins. Needless to say I was happy to be done with day one.

Day 2:

10:00 am

2 rounds

10 ground to overhead (95#)

20 sit ups

600m run

10 KB swings (53#)

20 burpees

600m run

One of the most awful wods I have ever done. The work was done in a sand pit. The run was a steep uphill and downhill hell run. The good news is I did a shit ton of running in the last few months and it has seemed to pay off. I was able to keep moving and because of the day before I had learned to "fall" down the hills. Clean and jerks were pretty easy sit ups are always cake, but the burpees! I used to be OK at them. I don't know where they were this weekend. Finished 4th in this event I believe.

3:00 pm final champ chipper is announced minutes before we start

Uphill overhead lunge 25# plate (steep uphill unknown distance...120m??)

30x power snatch (65#)

200m? sandbag run (80#)

40 wallball (12#)

50 burpees

Start is staggered based upon a point system from the previous WODs. I ended up 3rd and was to start 50 seconds off the leader. However I placed in this WOD was to be my overall placement in the competition. Lunges were good, right at the end it got pretty steep and my shoulder started to yell at me but I got through it. Lots of girls passing me but I was hoping the snatch would help me out. Snatch was super light weight but my middle back and posterior chain were just fried. They were a little ugly. More like stiff-legged deadlift hang power snatches. Heh. Used the sandbag portion to catch my breath then chipped away at the wallballs. 12# was thankfully pretty light because my back was screaming at that point. And then the burpees. I know now that I'm only good at burpees when its low rep. First 10 were ok but the rest was just plain torture. Ugly electric worm burpees. I guess the girl who came flying by me with the sandbag and dry heaving through her burpees pulled out in front of me and the second place athlete at some point and I ended up finishing in 4th place. That girl was out of control. She worked really hard that last WOD and deserved that 3rd place finish.

I had a lot of fun this weekend. I loved hanging out with my CFD crew and enjoyed meeting a new friend, Vanessa. Even my big brother came out to see me and go to dinner with us. I really feel fortunate to have such great people around me. We did a lot of talking about training, eating, significant others, and family. We met a lot of really cool people and even got a chance to get food drunk on Sunday night before the long drive home. Thanks to everyone who made this comp so much fun. I cant wait to do it again soon!

2010-02-04T17:40:00.000-08:00

2.5K run

2 rounds:

2 min row 20 sec on 10 sec off

2 min 5 burpees 5 ball slam

2 min rest

2 min active rest

Tomorrow we leave for GA. Today I just wanted to keep my body moving, get a little run in. Super excited about the garage games. Not so excited about 8 hours on the road and 1 bathroom for 7 people.

2010-02-02T16:59:00.000-08:00

Sand dune run with 10lb vest 16:20

warm up:

6 rnds

6 TGUs (3 per arm) #25

20 m bear crawl

then:

row 1000m (4:04 slow paced)

then:

10 min KB test (#35) 112 reps

Ran hard and took the WOD nice and steady. Nothing fast or intense about anything but that run today. Really that run could have been faster too but I just wanted it to suck enough to make the garage games trail seem like a good time. Hopefully I achieved that. hah

Im very excited for this weekend. Everytime I close my eyes I get a rush of adrenaline. My body is buzzing. BUT thats pretty much the best thing about competing.

2010-02-02T05:53:00.000-08:00

Cycling is a sport that I can't wait to get back to once Troy is a little older. Crossfit has been my solitary method of training for the last 2 years. I have competed in a few triathlons during the summer without really focusing my training in their favor. The one event that suffers is the cycling. This post is a reminder that while crossfit is a very effective method of athletic training, there is much more out there. I see more and more people who are competing in crossfit events becoming specialized in crossfit. Let's not forget about one of the founding principles of the crossfit program. PLAY SPORTS!

This video was sent to me by my mom. If you like this video, you'll love the film, "Roam" by The Collective. Check it out on amazon.

2010-02-01T16:54:00.000-08:00

Deadlift

work up to 205#

then:

205# x 20 fast

pm:

muscle ups and HSPU

win some lose some

2010-02-01T16:25:00.000-08:00

Paleo friendly Buffalo Chili

1 lb grassfed ground buffalo

1 of each red, yellow, green pepper

2 jalapeno peppers

1/2 red onion

1 package baby bella mushrooms

1 large can diced tomatoes

1 can hot rotel with peppers

1 small can tomato paste

Mrs Dash Chipotle seasoning

sea salt

fresh black pepper

Season the buffalo meat with Mrs Dash chipotle seasoning and sea salt. If you haven't used this yet you're missing out! Brown the buffalo on medium heat in a large pot. The meat should be pretty lean so you wont need to drain it. Chop the veggies into large pieces. This is the key to making this chili work. Since this chili is beanless, the way to make the chili hearty is having chunky veggies. Once the meat is browned dump the canned tomato ingredients and veggies in. If you like the mushrooms more firm leave them out until the other veggies have cooked down some. Add more seasoning to taste and simmer for about 30 minutes or until the veggies reach your desired consistency.

RH made me some buffalo chili a while back and this is my stab in the dark at recreating it. A note on the heat of this... it's pretty hot. If you like less heat remove the seeds of the jalapenos and maybe use just one. Also you can sub the hot rotel for mild or even just more diced tomatoes. I love chili because it makes great leftovers and it's foolproof. It's also awesome for people who don't have a lot of time. You can pre chop your veggies and refrigerate until you're ready to cook to save time. If you really don't have time you can brown the meat and then throw it all into a slow cooker before you leave for work. If you really really dont have time maybe if you had cool friends they would make it for you. This will feed you for a week, get to work.

2010-01-31T16:55:00.000-08:00

2.5k run 12:32

Ran to dinner at moms part of the run is on uneven grassy terrain part of it is road. Trying to find out which shoes will be best for this weekend's trail run. North face hiking trail shoes are not the shoe. Thinking about bringing back the trusty New Balance 790.

2010-01-30T11:37:00.000-08:00

Lululemon Crossfit East Family WOD in the street

Today was a great day. Great friends, old and new. Im still smiling! It was great to be with the family.

MK and RH

The CFD crew. Ross and Michael came along for the ride. :)

Two 1/2 of the absolute best people you'll ever meet. TJ, Mego and Sophia

The ever growing CF East family. Im honored to be a part of it.

2010-01-28T16:25:00.000-08:00

warm up:

3 rnds

5 dead hang pull ups (collarbone to bar hands shoulder width apart)
5 clapping push ups (I omitted these today, Im scared)
5 sit ups

5 rft:

100m farmers carry (53# KBs) Id just like to add that Tanner only used 50#
30m rope pull (70#)
5 tire flips
10 pull ups (CTB)

26:56

2010-01-28T15:11:00.000-08:00

In honor of having my cooktop finally working...

Paleo Fish Fry!

wild caught halibut filet
1 tbs virgin coconut oil
coconut flour
unsweetened coconut flakes
1 egg (omega 3 enriched)
splash of coconut milk

Heat coconut oil on med in a skillet. Whisk the egg and splash of coconut milk in a shallow bowl. Coat fish in coconut flour, dip in the egg mixture allow excess to drip off. Roll in coconut flakes. Place in the oil, turn when the flakes begin to brown. remove from heat blot with a paper towel and sprinkle with sea salt.

The side dish in the photo is my version of a spinach pesto spaghetti squash recipe I found. It's a really good recipe. You can find it here along with a paleo stuffed pork idea:

http://thegoodeatah.blogspot.com/2009/01/spaghetti-squash-with-spinach-walnut.html

I believe in giving credit where it's due. I thought this was a great idea. I left out the walnuts and used a little more spinach and added shallots. If you aren't really strict paleo, I think it would rule with some grated fresh parmesan cheese.

2010-01-27T16:09:00.000-08:00

Squash and Red Onions Recipe after the WOD

row 750m
30 wall balls 10 ft 14#
25 KB swing 35#
20 box jumps
15 burpees
20 box jumps
25 kb swings
30 ball slams
400m run

pm: Press 2x10 (55#), 3x3 (85#) handstand hold after press

2 winter Squash, pretty much any type (pumpkin, acorn, butternut... not spaghetti) Don't be scared ya'll its good stuff.
1 red onion
extra virgin olive oil
sea salt
fresh ground pepper

Preheat the oven to 350 degrees.

To cook the squash: slice in half with a large knife, scoop out seeds with a spoon. Place face down on a microwavable plate cover with plastic wrap. Microwave for 5-7 minutes on high. Cook time depends on the type of squash, size and amount. You want the flesh to be partially cooked but still firm. Remove from the microwave and when its cool enough to handle cut the flesh into uniform sized cubes.
Slice the onion. Cover a baking sheet with parchment paper. Spread squash cubes and onions on to the paper and drizzle with olive oil. Season with sea salt and pepper. Roast until the onions caramelize. It's awesome left over!

A note on squash... I believe the fleshy meaty varieties of winter squash are to be used in moderation when following the paleo lifestyle. Yellow squash, zucchini squash, and spaghetti squash have lower a lower GI so as far as I know they are more acceptable.

2010-01-26T15:32:00.000-08:00

Warm up:
5 min row

3 rounds
5 pull ups
10 burpees
10 sit ups

WOD

10-1 renegade manmakers
1-10 Knees to elbows

then

500m row sprint 1:46 pr

2010-01-26T09:19:00.000-08:00

Paleo Recipe debut on my blog, beware Im not a measurer. Also, during the move I had a huge set back and I dont have my cook top installed yet so everything I cook is in the oven or microwave. For now..

Coconut Mahi with Papaya Pineapple salsa

preheat oven to 375 degrees

5-6 oz Mahi filet

1 egg
splash of coconut milk
(combine and whisk in a bowl)

coconut flour
unsweetened coconut flakes
(sift onto a plate)

Crushed macadamia nuts

Coat the fish on both sides with the coconut flour mixture then dip into the egg wash. Place the fish on parchment paper on a cookie sheet. Sprinkle with crushed macadamias. Bake for 10-12 minutes until fish is flaky.

Salsa

1/4 avocado
a few small cubes of papaya and pineapple
diced onion and tomato
coarse sea salt
1 tsp extra virgin olive oil
(toss and throw on top of the filet)

2010-01-25T18:51:00.000-08:00

Front squat
3-3-3-3-3

95-135-155-165x1-160x2

21-15-9
front squat 95#
ring dips

11:18

11 mins for a WOD with rx ring dips Im pretty happy. As for the front squat...I think its getting better. Its one of my worst lifts. My back is still not as strong as I'd like it to be. I am also stoked to report that I rocked out 3 of 4 muscle ups in the rest period between the 3 rm and the metcon. Im getting closer to being ready to rx mu's in WODs. I cant wait. Everyone knows that for about 2 years now I have been wanting to RX nasty girls. I remember seeing that video for the first time and wanting so badly to be crazy strong that I was shaking in my chair. Im sending muscle up vibes to a few people out there. You all know who you are.

Nutrition! Im reading and researching like a mad woman. Its so much easier to do the right thing when I know scientifically why I need to be doing it. Luckily there is a ton of support out there for me. Lots of people on paleo challenges right now. And a lot of CFD members on the healthy eating bandwagon. After looking at Levi's training log I think I am going to follow his lead and include some kind of nutrition tracking or recipe sharing on here.

2010-01-23T12:46:00.000-08:00

At the hair salon the other day some of the stylists were talking about new years resolutions. One of them busted out a pair of the new reebok shoes that are supposed to give you a great ass. They all took turns trying them on. Then when they started to decide what to order for take out lunch they said lets go healthy...and suggested firehouse subs. I was torn between being embarrassed for them, being annoyed, and just feeling badly for them.

It's the big issue in the Crossfit world right now that it's growing too quickly. Too many affilliating. Some of them using gimmicks, advertising to the "quick fixers", and moving toward running their boxes like a big box gym. Commercialism sucks sometimes. One thing is for sure. Gimmicks always end up being phased out. Crossfit has the ability to change peoples lives. I see it every day. I've connected with a ton of people through Crossfit. People from all walks of life and people of all ages and people all over the country. In case I haven't said it enough, I'm eternally grateful for all the people I train with, far away or close by. CFD <3

2010-01-21T20:31:00.000-08:00

If you want to see the reaaaaly ugly stuff see the gallery at crossfitdaytona.com but this is my blog and I get to pick the pretty stuff if I want.

"Near Death" Sin City Crossfit

400m run
15-12-9
power snatch 83#
chest to bar pullup

rest 3 min

500m row
12-9-6
OHS 83#
ring dips

rest 3 min

75 double unders
9-6-3
squat snatch 83#
muscle up (scaled to bands and eventually transitions for the last 3)

subtract 6 min from total time 42:15

A few things to say today. #1 I'm never following Tanner Graham into hell ever again. Ok thats wishful thinking but today was not the day for me to hit an epic WOD like this. Props to Sin City for programming this sucker. During the WOD I was super angry and I knew that I needed an OLY seminar ASAP. Saw the pictures and all that was on that camera was shot after shot of UGLY form. I went back to my old bad habits. Starting wide on the set up, staring at the floor, not sitting back on the heels. You name it, I faulted it. I need to work on the snatch before sectionals. I guess its too bad I missed that weekend long course I was planning on taking to become a USAW club level coach. Today I really felt like just defaulting to pole dancing and TRX training...but I think instead we will get some high level OLY seminar action going. Easy. What else you got?

2010-01-20T11:53:00.000-08:00

am: Trail run

17 mins and change

1.42 miles with lots of sand and hills

pm:

5 min double under focus
3 rounds of "Cindy"

then 4 rft:

25 double unders
20 sit ups
15 pull ups
10 TGUs 15#
5 ball slams 15#
400m run

17:18

2010-01-19T17:19:00.000-08:00

1000m row

deadlift

1x10 (95#)
1x8 (135#)
3x5 (185#,205#,215#)

Jonescrawl

3 rft
10x deadlift @115% bodyweight (185#)
25x box jump 24 inches

5:48 pr

2010-01-18T18:19:00.000-08:00

am:

Sandbag hill runs for fun and experiments
(115# and 60#)

pm:

Garage Games Event
AMRAP in 15min

10 KB swings 53#
run 120m
10 wallball 14#

Garage Games....going to be good times. Big thanks to Tanner for the push.

2010-01-16T19:02:00.000-08:00

Flirted with 210# deadlifts

then

Friday's WOD

500m row
3 rounds of
25 KB swings 1 pood
15 ball slams
10 burpees
then 400m run

9:47

That maniac Cat got 9:27 or something like that. I was hoping to whoop her even though I knew it probably would happen. I checked my watch when I left the building from the run and knew I'd never be able to catch her, not with my crappy run. That girl is a fast one. Thanks, Cat for giving me some good competition! Im getting really excited for the games especially now that I have another female on our CFD team. Mego if you're out there Im waiting patiently for you to come back from that pregnancy. I cant wait. Lots of love to all my girls. Wendy too! Im so fortunate to have such a great group of crossfit girl friends.

2010-01-14T17:35:00.000-08:00

3.7 mile run 33:34

down some protein then right into

3 rounds:

2 min max reps squats
rest 30 seconds
2 min max reps push ups
rest 30 seconds
2 min max reps sit ups
rest 30 seconds
2 min max reps pull up

WOD from CFJAX.com

Today was kind of treated as a recovery day. I did pretty well considering I half assed everything. I scaled the push ups to girly because of my shoulder and they were still hard for me, not painful but hard.

Also what's going on with me the last few days!? Ive been starving all day everyday unless Im eating. About 2 miles into my run I ran out of steam completely and wanted to crawl and all I could think about was getting some food in my body.

on the upside I got new PINK shoes today!

2010-01-13T17:42:00.000-08:00

2.5k run
2.5k row

5 min AMRAP

5 push press 55#
25 double unders

rest 2 mins

5 min AMRAP

5 squat cleans 55#
25 double unders

rest 2 mins

5 min AMRAP

5 full snatch 55#
25 double unders

rounds (5,5,3)

The RX weight was 95# for women with power instead of full ROM. I was a good girl and scaled the weight after I tried a few at rx weight and felt some shoulder pain. Even at 55# the snatch was rough on it. Double unders were good today.

2010-01-12T16:11:00.000-08:00

max height box jump 36 inches?

mainsite WOD

3 rft
50 m lunge
100m broad jump
250 m sprint

18:something

wow. This was just mentally taxing. My shins are fatigued. Weird.

2010-01-11T18:46:00.000-08:00

Deadlift

3x10 95#
3x5 135#
3x3 225#
3x1 255#

5K row 21:56

50 pull ups

PM

Sprints/ box jumps/ wall crashing

2010-01-10T17:34:00.000-08:00

3.15 mile run 27:14 with a few minutes stopping in to say hi to Mom.

To mom's and back
Find more Runs in Ormond Beach, Florida

2010-01-08T18:39:00.000-08:00

3 rounds "Cindy"

4rft

9x pull up

15x GHD sit up

21 squats

20# weighted vest

"When all else fails, use a weight vest." And all else did fail today. I think I over did it and the shoulder is back with a vengeance. Im pissed. Probably going to get some therapy on it this week and rest it. The plan now is to work on runs, L sits, squats, and anything else I can think of.

2010-01-07T17:56:00.000-08:00

warm up 2x barbell complex

"DT"

12 deadlifts

9 hang power cleans

6 push jerk

11:14

2.5 K run

muscle up work

2010-01-06T16:58:00.000-08:00

someone is not going to be missing the games due to a not low enough OHS this year

work up to 1 RM snatch in 10 mins

115#

rest 5 mins

12 min AMRAP

5 OHS 95#

7 box jumps

9 toes to bar

5 rounds

Crossfit Football WOD

20 min interval row, 1 min work 1 min rest

total meters must be 2500.

2659m

What I learned today...10 minutes is really not that long. Just a burg warm up and going straight in was not a good strategy. If this comes up in a comp Ill be sure to have worked technique more beforehand.

2010-01-04T19:45:00.000-08:00

7.5 k run 45 min and some change

Tabata Mashup

burpee/ L hang

split jump/ frog leap

10-1

KB swing 70#

L pull up (rings)

push up

25:16

Im exhausted. I ran like Forrest Gump today and that KB was a heavy mother. Thats all I got tonight.

2010-01-03T18:01:00.000-08:00

800m run

AMRAP 10 mins

15x thrusters @ 70#

10 wide push ups

10 dips

score....3

A good example of a day when I should have just rested. I'll say this though. I have serious respect for anyone who strictly trains alone in their garage. It's really awesome to have the ability to train whenever I can right outside, but damn if it isn't really mentally hard to get moving and push hard.

I don't have a lot of equipment out there yet so I got creative today. I was supposed to be doing heavy thrusters, muscle ups, and double unders. I had 10 minutes and either really heavy weight or light weight and bar. I really did have myself convinced for a little while that I had a 125# squat clean thruster for more than 1 rep. I squat cleaned it and went to drive out and just had to laugh. Not sure what I was thinking there. Especially after yesterday. So I thought , OK maybe back squats...hit a few of those and really thought it best to stick to the movements Tanner and RH were using so that I don't double up this week. So I loaded the bar with 70, and picked two other weaknesses to throw into the 10 minutes I had to train. Used the washer and dryer sitting in the garage for dips. Everything felt awful since my midline is fried from yesterdays deads. I don't feel like I got much done, but I got my ass moving.

This week I have only afternoons to set aside for training so I think I'll be doing two a days with minimal rest. Probably a good idea anyway.