Squat Heaven

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets

OS- 35-40-45-50-50

FS- 55-60-65-70-75

BS- 75-80-85-95-105(fail)

My base line for a Back Squat is 102 I believe, so the 105 would have been my new PR. I didn't complete the rep, so I failed. 

I woke up this morning with sore forearms, both sides. My biceps have been achy, not sore, the past few days. 

What did I eat yesterday?

Grande decaf latte

1 banana

2oz fruit and nut bar

8oz. of the Miso salad made of shredded cabbage, carrots, edamame, green onion, crab meat, shrimp and miso dressing.

10oz of stewed oxtails in brown gravy --Amazing!

1 fried chicken wing

4oz pinot grigio

12oz Boston Lager

I need to eat more fruit. I've been lazy to go grocery shopping but I'll be going today. 

Another WOD that I did when I thought I couldn't

Five rounds for reps of:

1 min Wall ball shots, 20 pound

1 min 15 foot rope climb

Run 400m

Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

So my life is in transition. It's definitely unsettling, I think I'm having minor symptoms of a depression. Today I met with Azukar Organics' investment broker, David Royal, to hear learn about our Private Placement Memorandum. Then I met with Celia afterwards for lunch. I finally got it off my chest that Rick Fisher gave me an ultimatum, and I needed Celia to assure me that I would be taken care of. And she did. She said to be honest to Rick, that way no matter what happens, my conscience will be free and clear of any deception. I guess, I planted the seeds for this situation to happen, and so I do have some peace about what could happen. 

I came home about 4:45PM and got right into bed and fell asleep. I woke up at 6:18 and every fiber inside of me didn't want to go to Crossfit. But I did. And I'm glad.

I immediately told Dave that I'm in bad space and was unsure if I could do all of the rounds, and I wasn't too confident that I could run the 400 meters in 4 minutes. Dave told me to just try, even if my run spilled into the next round, so be it. 

The first run wasn't so bad. I came back and did half the wall balls I did in the first round. Then the runs started to blur together. I know that I came back with 20 seconds rest the first 3 rounds, then 30 seconds of rest the 4th round, and finally 44 seconds of "rest."

My final: 21/4/3:40, 10/3/3:40, 10/4/3:40, 9/4/3:30, 9/4/3:16 = 61/15

Can I just be amazed that I ran a mile and a quarter? Seriously, I hate running, it's my fitness weak link. And I did it!

I'm very proud of me. I've been conquering/defeating any doubts I may have had about ME, me deciding I can't do the WOD before I even try. Soon enough, I'll have to admit that I CAN.

What did I eat today?

This yummy concoction is ham scramble with bell peppers and caramelized onions, with 2 pc of turkey basil sausage.

Lunch: Fried Smelts with lemon, 4oz Gigande beans in tomato sauce and wine, 2 bites of Loukanico. 

I'm hungry now. 

Maybe I'll eat my leftover veggie plate from the Greek place.

I'm beat. Good night!

Advancing

When I initially started looking for a gym to join in November of last year, I was motivated by my weight and how poorly I felt about myself because of my weight. I was 118-19 pounds. 2009 was spent having to buy the next size up on all my clothes: all my slacks were replaced, all my blouses would no longer button up, and even my bra size went up a whole cup size. It was total mind fuck, plus it hurt my wallet.

After being part of Crossfit for 4 months, the focus has come away from my weight, but more on my health, which includes my strength, endurance and, of course, nutrition. Losing weight is the added bonus to focusing on my health. I have now lost 9 pounds, so I'm more than half way from my goal weight. I don't think I even care about achieving that number because I feel amazing. I love my body, I'm wearing clothes that I haven't touched in over 2 years. I feel comfortable in my skin. That's worth more than a number on the scale. Every time I work out I seem to surprise myself at what I'm capable of doing- lifting more weight, doing more reps, shaving seconds off of my row time- that's what I value now.

But want to hear something cool? I no longer have any cellulite. Seriously. No matter how hard I try to squeeze the flesh part of my thighs, the dimples don't appear. Now that is awesome.

"Crossfit Total"

Back Squat, 1 rep

Press, 1 rep

Deadlift, 1 rep

Back Squat: 105# Baseline

Press: 40# 

Deadlift: 135# Baseline

Loved Crossfit Total. I just did back squats about 4 weeks ago and maxed at 92#, and it they looked like shit. Today, I baselined at 105#. Pat on the back (squat)--- haha!

Same with my deadlift, I maxed out at 125# a few weeks ago and raised it by 10#. I'm definitely getting stronger.

And to top it all off, I warmed up with a 500m row and I average a 2m45s-2m47mins 500 meters. Today, I  rowed 500 meters at 2m33s-- I think that's pretty cool. I also felt my rowing technique is getting better. 

What did I eat today?

I had 1oz of cashews and 16oz of milk.

Chicken tenders 8oz with tomato sauce

4oz broccoli and cauliflower

1 small paleokit

I need to eat more fruit. I'm soooo lazy to go shopping. Maybe I'll go to the farmer's market tomorrow morning.

WOD/MOD

Row or Run 5K.

My time: 29:02

I opted to row. I just don't think I would finish the run. I'm sore and tired. But I love how I feel, accomplished. I gave myself a goal of finishing under 30 Mins and I did it. Yay, me!

What did I eat today?

Egg white, turkey bacon, and swiss on half a whole wheat english muffin
1oz dried fruit and nuts mix
2oz mixed fruit

Ahi Tuna Salad
1 ea shrimp eggroll

1/3# beef burger with cheddar, grilled onion, gaucamole
1oz mixed greens with russian dressing.

Lots of water

WOD "Linda"/MOD

"Linda"

10-9-8-7-6-5-4-3-2-1 reps for time of:

1 1/2 times Bodyweight Deadlift

Bodyweight Bench Press

3/4 Bodyweight Clean

Set up 3 Bars and storm through for time.

Deadlift: 95#

Bench: 35#

Clean: 40#

My time: 32:12

This was a surprise. On paper it seems fun and challenging, I didn't expect it to wind me. After completing the WOD, I collapsed and in fog or "high" that was very outer-body feeling. Honestly, it was like all of my blood was not in my head, but in my muscles, swollen and torn from being pushed to their limit. 

What did I eat today?

6 oz. Garden crepes, with scrambled eggs, onions, spinach, bell peppers and swiss cheese.

2 bites hash browns

6oz. coffee with half half

3 deviled eggs

2 grape tomatoes

10oz bloody mary

8oz milk

And that's it.

yesterday I ate:

2 eggs

1/2 avocado

1oz cottage cheese

2 slice bacon

1 apple

6oz Pork  and rice

1 boiled egg

Huffington Post: Fitness Junkie?

Crossfit is the "ADVANCE PLACEMENT" of fitness

I hope this article attracts more people into our box.

Rest Day "Jackie"/MOD

For time:
1000 Meter Row
50 Thrusters, 45lbs (30 lbs women)--- I did 20#
30 pullups, I did jumping pull-up


My time: 12:18


I'm super proud of myself. I can't believe I had any steam after yesterday's Chipper ass-kicker. 


I didn't eat so well today.


1 spinach wrap from Starbucks
1 grande decaf latte
1 banana
1oz walnuts
1 paige mandarin
1 oz roasted chicken
1 bowl of Pho with 2 oz egg noodle
6oz organic vanilla yogurt
16oz ice tea unsweetened


Not much for calories. I'm actually hungry now. 

WOD "Chipper"/ MOD

2009 Crossfit Games- Women's "CHIPPER" Heat

For time:

15 Squat clean (50#)

30 Toes to bar

30 Box jump, 24 inch box

15 Muscle-ups

30 dumbbell Push press / push jerk (12#)

30 Double-unders or 120 Singles

15 Thrusters (45#)

30 Pull-ups or Jumping Pull up

30 Burpees

300 feet Walking lunge with 10lb plate held overhead

My time: 45:16

This was bananas!!!! Everything was cool until the Burpees. The burpees kicked my ass. I felt sick, pukie. Zu was there to push me on. Then the walking lunge portion was very very very tough. My legs were dead, my arms were jello. I can't believe I kept going strong for 45 minutes, like, WTF. I felt like death several times.

Also, I am getting better on the rings; I can actually support myself in a basic hang, with stiff arms, tight core. I'm on my way to mastering the rings. 


I just found out that the CHIPPER was the WOD at the Crossfit Games 2009 for the ladies. Watch the video above. 

I woke up hung over this morning. For lunch I had:

Chicken Parm, no cheese, with garlic-sauteed spinach.

Served with a basic salad.

I ate it all.

Snack: 1 paige tangerine, and 1 oz trail mix

Dinner: Chipotle bowl with carnitas and chicken with rice and beans with gaucamole. I was beat down form work out that I only had about 10 bites of mostly meat and gauc. 

I'm soooooo sleepy. 

Good night!

Flesh and Bone Online Store

Flesh and Bone Online Store

Tough day

Yesterday I awoke feeling invigorated, even though I was stuffed up still. But this morning, I felt unrested, headache-y, down trodden, low. I really want to get better. I hate being sick. It's going to be a gorgeous weekend and I want to have all my energy to enjoy it.

I didn't really have an appetite all day. I tried to have a bowl of soup and salad, but I couldn't get anything down.

At the end of the day I had:

2oz veggie soup
2 bites salad with chicken breast
small baguette

med latte

Large ice tea

4oz white rice
4 oz turkey picadillo with lots of red bell peppers

That's it. Lot's of water. I'm still so congested.

WOD/MOD

Back Squat 2-2-2-2-2-2-2-2-2-2

1 minute break between sets.

45-50-55-60-65-70-70-80-85-87


This was tuff and scary, since you're in such "submissive" position with the bar on your back. You need a spotter. If you fail lifting the weight there is no safe way to throw the bar or drop it. .

Update 2/14/10
So Diso weighed the bar that I did this WOD on, and the bar is actually 20#, no 15#. So my real stats are:
50-55-60-65-70-75-75-85-90-92

6oz broccoli slaw
1 hard boiled egg

1 apple

4oz meatloaf
2oz black beans and rice
4oz. broccoli and cauliflower

1oz trail mix
1.5oz raisins
1 banana

6oz hamburger
1tbs gaucamole
1 slice cheddar and 1 tbs caramelized onions
1oz greens

12 oz stout beer.

Eating

I made the mistake of not eating breakfast. I was running late and didn't take my fish oil, nor my fruit nor a protein goodness.

I went to City Wok and thought I would get Beef and Broccoli with Brown rice. Ya know, protein and roughage. Well, since I've been eating whole foods the past 6 weeks, I have become very sensitive to extra salt and sugar. The brown sauce the meat and veg were swimming in was soooo salty and sweet, and the cornstarch slurry they used to thicken the sauce hadn't really dissolved and felt gritty in my mouth. Plus they had not prepared brown rice so I opted for the white rice, which I had about 7 bites of, about an ounce.

I left very unsatisfied and unhappy about putting myself in this situation of bad food choices.

Later on in the day, I was hungry and wanted to eat something to "satisfy" me, not fuel me. I went to Porto's and had half of a Pan con lechon with 3 ham croquettes. Of course, the sandwich was dry and flavorless and the croquettes were salty. It's like my body is setting off all  the alarms that all the foods I use to find so much pleasure in isn't going to please me anymore.

I plan to have a tangerine and milk before I go to bed.

Today

My sickness has taken away my appetite, but I forced myself to eat.

Fish oil
1 sm paige tangerine, that was so yummy
1oz canned tuna
1/2 Cashew-chicken sandwich on whole wheat bread
1 sm lady apple
1oz trail mix
1 sm tangerine
8oz. milk

I don' think this was even 1000 calories.

Oh. I can see the weight loss. Especially my back roll is disappearing and my saddle bags have shrunk.

I'm still sick

I'm a little concerned that I can't kick this upper respiratory congestion. At least I don't have a fever. I woke up without an appetite but had a whole kettle of hot tea, hoping to loosen the stuff in my lungs and hydrate.


I decided to go to the Veggie Grill in El Segundo lunch. I was completely unaware that it is completely meat free--- not really in line with paleo. When I stepped up to the counter to order my Crispy "chik'n" (protein) sandwich on whole wheat bun(carb), avocado(fat) and relish, I really thought I was getting chicken-chicken. I ordered a side of red cabbage slaw. As I was computing how blocks of protein and carb and fat I was about to consume, my food came out. I poked at my "chik'n" and realized it wasn't real. Oh well! Here I am, starving, and the sandwich did satisfy my 2/2/2 blocks for lunch.
And can I tell you? It was damn tasty. I didn't finish my last 2 bites because I started to think exactly what it was I was eating (wheat gluten, soy protein, vegetable gum) I started to feel repulsed. Thank goodness I stopped because if I ate more, I would have exceeded my 2/2/2 block portions.
The red cabbage slaw was delicious.

Mid-afternoon snack- 1oz of trail mix: almonds, raisins, dates, cashews, sunflower seeds, pepitas, persimmons.

Now I just have to wait for Charles to cook me dinner this evening :)

What Charles made this evening was zone balanced:

Citrus Glazed Salmon (baked)
Roasted Carrots and Turnips

Damaged

I am sooooooo sore. Like miserable sore. I can't even dress myself. It had to be the WOD from 2 days ago with the Sumo Deadlift High Pull and the pull to inverted hang. My bicep, tricep and delts are screamingly tight. I can't even fully extend my arm.

I just thought I would bitch about it.

WOD/MOD

Deadlift 5-5-5-5-5-5-5

I did 75#-85#-95#-105#-110#-115#-120#-125#(2)

I was sore from yesterday's WOD but luckily this workout just taxed my lower back and my legs.

2 fried eggs
1tbs Chimichurri
1.5 oz raisins

Fish oil

4oz Turkey patty
3oz broccoli slaw with asian dressing
1 avocado with coconut sugar and 2oz. milk.

I didn't get to eat as much as I wanted since I spent almost 4 hours in Urgent Care because of this stupid cough.

WOD

21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

On SDHP's, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.

The SDHP is a "pull" that is really a "push."

I did 40# for the SDHP. And I tried the inverted hang for the first time today. I knew that I was apprehensive about going upside down, just hanging by my arms on the rings. But after many attempts, several of which David had to "spot" me so I'd feel safe, I finally got the hang of going into a full vertical upside down hang. Yay!

Conquering my fears one WOD at a time.

MOD for today

4oz Beef Chuck Roast
1oz. Sweet potato
1/2oz.carrot
1 oz. Fennel

1 apple

1oz. can tuna
2 ea boiled eggs
2oz. beets
1oz brussel sprouts
.5 oz. parsley hummus

1 navel orange

1 whole small acorn squash
4oz. ground turkey patty
1oz. chimichurri sauce

What I ate yesterday 2/4

Fish oil
10oz Garden Veg Soup
1 med garden salad with 1oz chicken Breast
1 tbs. Balsamic Vinaigrette
1 oz. mixed nuts
1 large decaf latte
1 ice tea
8oz. beef patty
1tbs mushroom gravy
1 oz. coleslaw
1/2 half of a biscuit with butter :)
4oz. miso soup with tofu
6oz. Seared tuna over salad greens, citrus vinaigrette
2oz. of Crown Royale Bourbon

I'm finally eating more :)

WOD "Griff"

For time:

800 meter Run
400 meters Backwards Run
800 meter Run
400 meters Backwards Run

My time: 26:29

When I saw the WOD post last night, I thought "I don't want to do this" which meant I had to commit and really do it.

I made it to the 12PM class today and realized that I wished I had made some poor excuse to not make it to class. I HATE running. H-A-T-E I-T! One of my biggest issues is endurance.

Well, I made it. I didn't die. I'm proud of me.