On foot

Yesterday I set out on foot for an eight mile hike with two great people and one big dog. The weather was a bit chilly but there wasn't a cloud in the sky so it was hard to complain.

The first half of the hike to Starbucks flew by! I few people honked and waved. And I imagine lots of people thought we were nuts walking a huge dog through town, but worth the crazy thoughts. Took a nice half-hour break on the patio sipping on yummy beverages trying to stay warm then it back to pounding the pavement. About halfway through the hike back I was starting to get a little tired. And my feet were feeling it too! After about 3 hours we made it back with eight miles and our first urban hike under our belts. Success!

Walking the mostly flat surface and feeling fatigued made me realize I'm going to need to do a bit of training before our Whistler backpacking trip next September. A few hikes in the new boots and probably a few with the weighted pack should be good training.

Already looking forward to the next hike and really looking forward to getting the stamp in my passport when we head to Canada for some real hiking!

Julie and Julia

12/29/2012 WOD:
12 Min AMRAP (1 min work, 1 min rest)
3 Power Cleans (45 lb)
3 Push Press (45 lb)
3 Front Squat (45 lb)
Rounds: 9


Started this morning with a lighter squat as a warm-up. Backed it down to 95 lbs and it's crazy how much lighter it felt. Got a little more negative pull-up work in too. My goal is April for my first pull-up.

Instead of doing the WOD on the board, my (boy)friend the trainer created a little workout for us. With it only being 6 minutes of work it meant you had to go as hard as you could and make the most of your rests. My ultimate goal was 12 rounds, 2 per minute of work, but was just as pleased with 9. We've decided to go for it again at the end of January to see if we both improve. Shooting for 10 rounds next time.

I made a brand new dish Friday night that was delicious! Already looking forward to making it again. It was Julia Child inspired Coq au Vin. And if you've ever been to The Melting Pot, you'll probably start craving it as soon as you pour in the wine because it smells exactly like one of their broths. I would highly recommend you try it. Next time I'm going to swap the chicken for small steaks.

I also roasted my first chicken this weekend too. I had some assistance in the kitchen so I can't take all the credit, but it sure was yummy. A little tip. Next time you roast a chicken, move it to a plate to rest and saute some onions, zucchini  and peppers in the cast iron with the chicken drippings and a little garlic. I promise you won't regret it a bit!

Another first this weekend is that I'm going on my first urban hike. Some people might call it just walking around your city, but no one tells you you're just walking up a mountain, do they? Mapped it out and it should be right at 8 miles total, with a pit stop at Starbucks in the middle to warm up. Caramel Apple Spice, I'm coming for you!

Great weekend of firsts with a few more on schedule!

Handy

12/27/2012 WOD:
"Rankel"
20 min AMRAP
6 Deadlifts (115 lb)
7 Burpee Pull-ups (Jumping)
10 KB Swings (17 lb)
200 m run
Rounds: 5 complete + 6 deadlifts

After the 30 minute WOD on Wednesday I just knew Thursday was going to be quick. I was wrong! Luckily it didn't feel very long while I was doing it. I was very pleased with myself averaging slightly less than 4 minutes per round. I could totally tell the sprinting had paid off because I gained quite a bit of time back on the run. What slowed me down most was the deadlifts. I was going to do 105 lbs but since I can't do math I ended up doing 115. It was manageable but definitely heavy.

More than the weight, my hands were what really held me back. As soon as I gripped the bar in the first round I knew it was going to be a painful night. All that said, I would like to take back any complaints about my hands hurting. One of my fellow 5:30 gals was unable to do the WOD because her hands had been completely ripped open on Wednesday. I've been very very lucky with my calluses so far.

One of my cousins who lives in California was in town for the holidays. My dad, sister and I met up with her, my aunt and her brother who I also rarely get to see for dinner. It was lots of fun catching up! One of these days I'll make the trip out to visit her, hopefully sooner than later.

And so this is Christmas

12/26/2012 WOD:
'12 Days of Christmas'
30 min AMRAP
1 Muscle Up (4 pull-ups, 4 bench dips)
2 HSPU (stinkbug)
3 Thrusters (45 lb)
4 Squat Cleans (45 lb)
5 Pull-Ups
6 KB Swings (26 lb)
7 Burpees
8 Air Squats
9 Wall Balls (8 lb)
10 Knee to Elbow
11 Toes to Bar
12 Sit-Ups
Total: 3 full rounds + 3 (Thrusters)

Whoa! That was one hell of a workout to come back to after my longest break to date. Having the day off I opted to go in for the noon class instead of my usual 5:30. It was nice to get a little sweaty mid-day and made for a productive afternoon. The worst part was the 10th and 11th days of Christmas. Having those back to back left my hands in agony. Getting my knees and toes up wasn't too bad, but my hands hated having to hold me up on the bar. And for the record, 30 minutes is a really long time! I think my new Lululemon shorts helped me get through it!

Less than 24 hours later and my hands seem to have recovered, however the rest of me is pretty sore. I guess that's what I get for only managing one class last week and then taking 6 days off. Damn you Christmas for messing up my schedule! I am refusing to let New Years get in the way.

Just to recap, Christmas was fantastic! I am having a hard time believing it's already come and gone. Wasn't it just Thanksgiving yesterday? I had a great time spending Christmas eve with my family and getting to enjoy the kids go crazy opening their gifts. One of the best parts is that my cousin who is three just had his second open-heart surgery on the 14th was able to be there with us. They didn't expect him home until Christmas eve, but he recovered very quickly and was home by the 19th.

Christmas day was just as great! My girls opened their gifts (new collars) from Santa. Early morning at my folks house exchanging gifts, in pajamas of course! Late lunch with more family. And capped off the wonderful day with a fantastic night with my boyfriend exchanging gifts by our tree and enjoyed a very delicious dinner he cooked for us. Perfect end to a great Christmas!

Mission Accomplished

12/22/2012 LP:
Back Squat: 120 lb
Press: 45 lb
Prowler Push: 30 yd @ 165 lb, 90 yd @ 115 lb

I did it!!!! This morning I officially squatted more than I weigh. It felt amazing. And heavy! Merry Christmas to me! Standing up for the first time with the bar on my back all I could think of was, I'm heavy. My next goal is to hit 135. While I'm not sure all 15 reps will be possible, if I can at least get one I'll be beyond thrilled. That my next goal because that's just slightly less than I weighed at my heaviest before starting CrossFit. We'll find out in about 3 weeks if it's possible. Oh and in case you haven't done the math like I have, hitting 120 today puts me at adding 75 lbs on the bar since I started. That's how much my dog weighs!

A giant humongous thanks to my trainer for first suggesting I start the progression and secondly for helping me reach my goal! Never would have happened without his help and support.

Instead of sprinting, I decided to give the prowler another go. I've only had a chance to play with it once and that was 5 months ago back in July when I was first starting out. Unfortunately for my max effort push at 165 I forgot to change out of my chucks and into my inov-8s. Either way I went just a little more than double what I was able to back then. I love making progress! I made the switch for my 115 pushes and was spent by my last go. I'm sure between the squats and the prowler I'm going to be feeling it tomorrow.

I spent the majority of my afternoon running all over town with the college kid, seriously we went everywhere. However we were very productive! Wrapped up the last few bits of Christmas shopping and almost finished my 26 Random Acts of Kindness.. I've got #26 left to do and I plan on taking care of it tonight. Doing good deeds for others when they least expect it is an amazing feeling. I highly recommend you try it, even if it's something as small as leaving a dollar on a vending machine for the next person. They'll greatly appreciate it and hopefully they'll pay it forward and do something nice for another stranger. There are still plenty of good people in this world!

Time for dinner with an old college friend! I'm very happy we've reconnected over the last few months. I love catching up with her and having a bit of girl time.

3 days until Christmas!!!

The End is Near

12/20/2012 WOD:
10 min AMRAP
30 double unders (120 singles)
15 Power Snatch (35 lb)
Rounds: 3 + 90 singles

I was feeling off all day and wasn't overly thrilled about working out but I had a feeling I'd feel back to normal once I did it. Thankfully, I was right!

My goal was 3 rounds. Mission accomplished! I was able to do my first two sets of singles unbroken which I was pretty happy about. The second round especially because I was beat after the first!

It was also my first time doing snatches from the ground. I know my form isn't 100% accurate, but I felt good about it. Tried to remember to keep the bar close to my body and to shrug it up instead of pulling it out and then overhead. I was more unsure about the weight going into it than my form. And surprisingly it didn't feel heavy at all. That said, my traps are pretty sore this morning. Tom Hardy I'm coming for you. Expect me to play your long lost sister in Warrior 2.

Another first last night at PDCF was that I felt for the first time I looked like a CrossFitter. Not that I was going for that feeling or look, but my wardrobe came together for what I think of as one of the iconic looks for women in CrossFit. Part 1: The Shoes. Part 2: The Shorts Part 3: The CF Gym Shirt. Of course there are variations on this look. However, there was another girl in there last night with me wearing almost an identical outfit. Same shoe, but different colour. Same cut of shorts, but different brand and colour. And we both had on our gray PDCF Go. Hard. shirts. Actually three of us were rocking the same shirt. While I don't feel like I need to dress a certain way to workout, it was neat to wear one of the "standard outfits."

I was very glad it was a short workout because I had a fun girl's night planned with two of my favorite people! We gabbed, exchanged gifts, talked about boys, got yummy food and watched Pitch Perfect, which they both adore apparently. It was a great night and worth missing out on a little sleep for. Planning to get at least one more in before their break is over, but hopefully two!

Four days until Christmas!!!!!! 

The baker

12/17/2012 LP:
Back Squat: 115 lbs
Press: 45 lbs
Sprint: 3 min tabata row

I wanted so badly to just stick another 5 lbs on to the bar after I finished my sets of squats to say I hit 120, but I held back. It was realized yesterday that I've added 70 lbs to the bar since I started back in September. That is just insane. Especially since I have never lifted weights in my life! I'm very excited with the progress I've made so far and very eager to do that first rep of 120 in a few days.

With Christmas eve falling on my normal lifting day and the gym having shorter hours, I've moved next weeks progression up to this Saturday. I just couldn't wait until later next week. Hitting 120 will be an amazing present to myself this year! I just have to make sure I don't eat many more Christmas cookies this week or it won' be 120 will be less than my body weight!

The 45 lb weight for the press is getting slightly easier. It always feels super easy the first rep having just moved 115 lbs around. I was instructed on my last set to do as many reps as I could and not just stop at five. My goal was ten but I made it to eight, still happy about it!

Because of a pretty heavy rain sprints had to be postponed so a quick tabata row filled in. Holy crap was it hard! My legs and butt were dead when I finished! I was really looking forward to finally hitting ten sets of of the 40 yd sprints, but I can wait until next week.

I got home to find a fabulous Christmas card in my mailbox that came with a even more fabulous Christmas mix cd! I love my CrossFit folks!!! I had planned to just enjoy a quiet night at home, but the mix inspired me to do a little impromptu baking. So far this season I've made white trash, monster cookies, shortbread, oatmeal raisin cookies, and last night I whipped up some M & M cookies. On my list between now and Christmas is another batch of shortbread (whatever you do use the somewhat expensive and very delicious Kerry Gold butter, totally worth it!), Oreo truffles, buckeyes, and two highly demanded apple pies per my future brother-in-law. I think I might get the boot on Christmas day if I don't have the pies in hand.

I have been trying to give away most of my baked goodies and treats so I don't eat them all myself, but I've at least tasted everything so far. Not a bit of it has been primal/paleo, but it's Christmas and I know I won't bake like this until next year so I'm going to enjoy it! I know there are paleo Christmas cookie recipes, but reading them just makes me sad. I'm all for being dedicated to a lifestyle, but there is no substitute for a good cookie. And your life will be better for enjoying a good cookie!

ONE WEEK 'TIL CHRISTMAS!!!

For a good time call Fran!

12/15/2012 WOD:
Fran
21-15-9
Thrusters (45 lb)
Pull-ups (jumping)
Time: 7:49 (PR)

Saturday's workouts aren't included in the weekly designed programming. It's up to whoever is working that day to decide what we do. That said, I put in a formal request for Fran. I haven't done it since late August so I was eager to see if I could beat my old time and do it with heavier weights. Goal accomplished! I knocked 14 seconds off my time, upped my thruster weight by 10 lbs, and did jumping pull-ups instead of banded. All around it was a successful morning that I was proud of! I was even told after that I had one of the best forms of the day for the thrusters. Wahoo!!!

The rest of my weekend was fantastic as usual! A really great dinner out with my family Friday night at Redbone. Graduation celebrations Saturday afternoon for a guy whom I'm extremely proud of! A fun night of good food and Ted with the college kid and the boyfriend. And finished off the weekend baking yummy treats with my mom. It was funny having her ask me for tips with baking since she's my mom and she's supposed to be the one providing tips.

Seven days and counting 'til Christmas!

The Queen

12/13/2012 WOD:
12 AMRAP
12 Handstand Push-ups (Stinkbug)
12 Sit-ups
12 Air Squats
200 m run
Rounds: 4

Yep, still not a fan of stinkbugs. HOWEVER....I was able to do my first round of 12 unbroken. Granted I still can't quite touch my head to the floor, but I'm at least within an inch of it and I'm not able to lower myself down controlled instead of just falling forward like when I started. Progress is progress dammit! Though our trainer was giving me hell for not touching the floor. I tried to tell him, if I touch the ground I can't get back up but he wasn't buying it.

We also were introduced to a new standard for sit-ups. No more bent knees! Legs are straight on the floor and your back comes up to make a 90 degree angle. By the last round I could really start to feel the difference. And don't tell anyone, but I kind of look forward to sit-ups being in a WOD these days. Oh how much can change in 5 months!

The squats were a breeze and so was the run. I made my last run in less than a minute and could finally tell the sprinting is paying off! I made it in the door with 3 seconds to spare! I love it when the trainers come outside to yell at us push us during our runs. It's so easy to slack off, especially at the end when you've already given it your all. It's funny the power that ticking clock can have on you!

The real reason last night was such a great WOD was because the college kid was finally back! And she'll be here for a good three weeks too!!! So excited to get to workout with her again. She has lots of new people to meet that have come in since she left back in August.

Unfortunately I had to miss out the ladies CF Christmas party last night as I had forgotten I had already made plans a few weeks back. Since I had to miss a 5k last weekend that I originally said I'd run and now this party I have officially been given the title of Queen Backer Outerer, even though I've had very legitimate excuses for not making it to both. I must attend the next party, no matter what! We do have a fantastic group of women up there and I always have a great time hanging out with them. I'm sad I missed out, it looks like they had a great time!

Should be another fantastic weekend again! Really looking forward to spending some time with family and friends this weekend and hopefully finding a little time in there to squeeze in my last bit of Christmas shopping.

Suzy Homemaker

12/10/2012 LP:
Back squat: 110 lbs
Press: 45 lb
Sprint: 9 x 40 yd

Of course the bar is going to continue to get heavier but its starting to get noticeably heavier. I just want to make it two more weeks to 120, after that I don't care as much if I hit my wall. Even though it was getting heavy tonight, I still was able to squeeze out all 15 reps.

My forearm was pretty tight from the truck washing this weekend so I wasn't sure if I'd be able to handle the press. Happily I was able to finish my three sets and felt even better after. No more pain with my grip! 

While I'm really enjoying my lifting program, part of me is ready to hit the wall to see what's next. Will I just drop back down on the weights and start progressing again? Will I try start progression on a different lift? 

I finished off my night by baking up some monster cookies and making Christmas ornaments for gifts. Both of which I haven't done before. Felt like Suzy Homemaker going back and forth between crafting and taking freshly baked cookies out the over. 

And for a little treat I present Jack White's performance of 'I'm Shakin' from Conan:

On the road again

This weekend wore me out!!! On three separate occasions I was struggling to keep my eyes open and one of those times was at 9:30 am on Sunday. And it wasn't from lack of sleep, just a busy weekend that left me drained.

This weekend also provided me an opportunity to experience a few new things for the first time as well. To save some time, because my forearms are sore and typing is difficult, I'm just going to list them.

• Power washed Pepsi trucks at a bottling plant (exhausting work!)
• Ate purple sweet potatoes
• Walked around with a weighted pack on my back
• Had a piece of crusty delicious french bread (first since September)
• Ate eggs cooked in rendered duck fat
• Found Pinata apples before January
• Purchased XS clothing item (first in a few years)

My trainer friend from PDCF/future roommate invited me up for the weekend to Raleigh. It was nice to get out of town for a quick trip and to test my sense of adventure with a few new things. I had a great time, but I'm still recovering from the exhaustion. Hopefully by tomorrow I'll be back to my normal state! 

Being in Raleigh also provided an opportunity to hit up one of my most favorite stores, REI. I jump for the chance to get to go in that place. I have a couple of things I'm eyeing for future purchases so it was nice to scope things out and get an idea for what I'm leaning toward. Time to start accruing some dividends! 

Looking forward to a great and busy week full of quality time at PDCF, Christmas parties, family dinners, baking, The Hobbit and of course the college kid finally coming home for the semester! It's going to be mega-fun having her back at the gym and around to hang out with again. 

14 days until Christmas! 

Jerk It

12/6/2012 WOD:
5 RFT
50 Double Unders (200 singles)
10 Push Jerk (40 lb)
Time: 18:22

After 5 months, I have finally wrapped my head around the jerk. I just didn't think about it for once and I was able to do it for the first time. Why did I ever have such a hard time dropping back under the weight? I love when things just click like that. Makes all the time, energy and sweat worth it. I think I am now finally mostly confident in my ability to do all the standard lifts. And in good form too!

Now if only I could conquer double unders! They're going to take some time, I know. And it's not for lack of understanding how to do them, it's just simple inability. I did finally get to try out a fellow 5:30-er's Rogue jump rope. Or skipping rope as she calls it in her native Canada. I have no problems using the ones we have at PDCF whatsoever, but there is a difference between ours and hers. It's much faster. And the custom length would be awfully nice. Santa, are you paying attention?

Just like usual, the workout flew by and was over before I knew it. Not sure I remember feeling that in the middle of round three, but that's how it sits in my head now. Memory is a funny thing, huh?

The week is winding down again and it's been a fantastic one. Three great workouts. A few more Christmas gifts purchased. Good quality time with my two girls. First holiday baking of the season. Productivity at the office and at home. Lots of laughs with friends. It's been a wonderful week! And looking at my calendar, it looks like they're just going to keep getting better and better as the year comes to an end.

19 days and counting...

I'm a Light Weight

12/4/2012 WOD:
"Wittman"
7 RFT
15 Kettlebell Swings (17 lb)
15 Power Cleans (35 lb)
15 Box Jumps
Time: 23:05

I know, my weights were lighter. The 7 rounds threw me for a loop. I knew heavy KB swings would kill me so I stayed safe but I could have at least done 40 lbs on the cleans.

And speaking of cleans, its been a while since I've done them during a workout and not to toot my own horn, but my form was pretty great! Low hips, big shrug, kept it close and elbows out. I know my collarbone will probably be bruised tomorrow from dropping it too hard, but it was worth it to keep a good pace.

Christmas is officially only three weeks away! I was stressing earlier about gifts and baking and spending time with friends and all the parties but I've decided no more stress. This is one of the best times of the year and I'm going to make the most of every second of it dammit! Christmas is coming whether I freak out or enjoy it so might as well do the latter, right? Here's to a fabulous and fun Christmas season!

Three weeks and counting

12/3/2012 LP:
Back squat: 105 lb
Press: 45 lb
Sprints: 8 x 40 yd

Tonight's squat was a little different for the norm. Usually the first and third set are the toughest, but tonight the second was toughest. Very strange! It's getting heavier for sure, but I still think I have a little more weight in me.

For the first time in a few weeks I wasn't dreading the press. It wasn't easy, but it was drastically easier than the last few weeks. I'm going to stick to that weight for a few weeks then start adding back on.

I'm spending the rest of my night in the kitchen. Let the first batch of holiday's goodies commence! And let all that weight I lost eating right and working hard start slowly creeping back! I'm not planning on baking as much so as not to tempt myself this year and I'll be giving away the majority of what I make. I just can't not bake all together, it wouldn't feel like Christmas.

One last note, there are exactly three weeks until Christmas eve. Go ahead and freak out like I did earlier when I realized it. I still have almost all of my family and friends to shop for. Actually, the only person I have shopped for is my sister. And I have zero ideas. It's going to be a stressful three weeks!

Better late than never

Thirty Days of Thankfulness

Day 30: I am thankful for a happy life.

I love my life! It might not always be what I expected or without hiccups, but I am happy and I am very grateful for that. I have an amazing family, a wonderful small group of close friends, a good job, adorable pups, unbelievable workout buddies and a healthy able body. I have no reason to complain and am very thankful for my happy life! 

12/1/2012 WOD:

12 min Tabata

Dumbbell Thruster - right arm (15 lb)

Dumbbell Thruster - left arm (15 lb)

Burpees

Reps: ???

I don't have a result for the workout on Saturday. I went in during a non-class time and did the workout on my own. I tried to keep tabs on how many reps I was doing in the first round of each movement, but I quickly lost track due to heavy breathing and wanting to stop! I've never done dumbbell thrusters before. Boy were they tough! My arms didn't really start to fatigue until the last two rounds or so, but my legs felt like noodles about three rounds deep. The first round I did nine reps and by the last ones I was struggling to get four done. And the burpees were burpees. They're never a good time. 

I have to apologize for finishing up my 30 days 3 days late. I had a pretty busy weekend that kept me away from almost all forms of tech. I didn't even text or talk to the college kid all day Saturday and most of Sunday. Very strange for me indeed! Though it was a busy weekend, it was a great one! Great food, quick workout, quality family time, wonderful puppy cuddles, and lots of time outside in the amazing weekend weather! 

Baby Its Cold Outside

Thirty Days of Thankfulness
Day 28: I am thankful for the cold weather.

Now that Christmas time is almost here, I expect there to be cold weather. Living in the south, there is no telling what the weather will be from day to day, even in December. I'm grateful it's been cooler this week and I've been able to bundle up. Makes it feel more like Christmas!

Day 29: I am thankful for a good night's sleep.

I had a pretty late stressful night on Tuesday so I was very thankful last night to be able to crash early and sleep well through the night. I was mentally and physically drained all day yesterday, but today I feel back to my normal self. Amazing what sleep can do for you!

11/29/2012 WOD:
10 min AMRAP
10 Kettlebell Swings (26 lb)
10 Pull-ups (Jumping)
10 Push-ups (knee)
Rounds: 6

3 minute rest

"Annie"
50-40-30-20-10
Double Unders (4x singles)
Sit-ups
Time: 13:22

Well tonight totally made up for taking Tuesday and Wednesday off. This was the first time I've done a WOD that was pretty much two workouts.

I was asked after what the worst part was I couldn't really say. None of it was was excruciating, but nothing was particularly easy either. Its funny how easy 60 KB swings, push-ups, and pull-ups are when you break them down. Even funnier how easy 150 sit-ups and 600 single unders are when broken down. A strange thing is that with both workouts, I picked up the pace as time went on instead of slowing down.

The only thing in these workouts I didn't scale was the sit-ups and kettlebell swings. Super lame! Time to start working on standard push-ups and double unders. Thankfully Ryan Gosling is always there for me when I can't Rx.

With my energy levels spiked I spent the rest of my evening finishing up cleaning my house out. I have one more full load of things to donate this weekend. Its a good feeling knowing everything I have now is actually used regularly and not just collecting dust. Yay for productivity!

Now to look forward to a Flannel Friday, hopefully getting my car back, and a nice relaxing weekend! 

Progress-o!

Thirty Days of Thankfulness
Day 26: I am thankful for a clean house.

I spent a good chunk of my Sunday morning going through stuff. Stuff I've accumulated over the years that wasn't split up in the separation. Lots of stuff I haven't touched in years. I originally thought to have a yard sale and make a few bucks, but in the end I decided to donate it all to the Salvation Army. There are plenty of people in my community that can benefit from it and it also helps the S.A. It's a good feeling to help others and to have less 'stuff'

Day 27: I am thankful for progress.

I am grateful for the progress I've made in so many facets of my life. Living alone. Learning to take care of two large dogs on my own. Knowing who I am and what I want out of life. Getting stronger. Being confident  and comfortable in my own skin. I have made a lot of progress in the last year and I'm thankful I'm moving forward and not standing still or worse, going backwards.

11/26/2012 LP:
Back Squat: 100 lb
Press: 52.5 lb
Sprints: 7 x 40 yd

I did it! I hit triple digits!!!! And the best part, it was heavy but not insanely heavy! I cannot believe I squatted 85% of my body weight last night. Mind blown! Four weeks until I hit my goal weight of 120. What a fun Christmas present that will be! I am still slightly confused on how I haven't been sore yet. I guess that's because of the gradual progression of things. Yay for progress! I'm starting to feel a noticeable difference i my legs. They're much leaner but a lot tighter. Love it!

The press is still hard! I barely got out my 15 reps, but I did finish it. Even though I haven't hit my max yet, I'm planning on dropping back down to 45 lbs next week. I'll stick with that weight for a good three weeks then start adding back on. I'm eager to get more comfortable with the 45 lb weight so I will be more willing to lift in during WODs with high reps.

I upped the number of runs again tonight for my sprint. And this was the best night yet! Usually my quads feel tight and get tighter as the sprints go on, but tonight I was all loosey goosey. I felt faster too! I'm looking forward to playing Ultimate this weekend with the gym folks to see if I can notice any difference. Not counting on it, but who knows!?!

In addition to doing all of the above things for the first time, I did something else this morning too! My boss went dove hunting this weekend and fried some dove breast here at the office. They give me a really hard time about being picky so I had to give it a shot. Verdict: Not for me! They said, don't you eat livers and gizzards? Hell no! Had they told me it was going to taste like that from the start I could have saved that piece that ended up in the trash. Oh well, at least I tried it, right?

With my 29th birthday a little over a month away, I'm working on a bucket list of things I want to do before I hit 30 and turn into an old lady! Of course they're all things I've never experienced, some are just for fun and others are things I've been working toward accomplishing. I'm still pondering what I want to get done without going overboard. I've compiled a list to the left that I'll be maintaining throughout the next 13-ish months. And of course I'll be writing about each one I cross off. Here's to a year of accomplishment and adventure!

Counting down

Thirty Days of Thankfulness:
Day 23: I'm thankful for leftovers.

For the first time in my adult like I have Thanksgiving leftovers. Turkey, dressing, macaroni and cheese, sweet potatoes casserole, and apple pie. Its all sooooo good. Back to primal on Monday!

Day 24: I'm thankful for my Christmas decorating traditions.

The Saturday after Thanksgiving is one of my favorite days of the whole year! I pick out my Christmas tree and decorate it and the house while watching Love Actually. I'm grateful with things being different this year that I was able to keep with tradition.

Day 25: I'm thankful for long weekends.

I had an amazing Thanksgiving break! I'm very grateful for the time I got the spend with my family as well as the time spent having fun with friends. It was a much needed break from the office and the regular routine

11/24/2012 WOD:
10 min AMRAP
5 Thrusters (45 lb)
10 Kettlebell swings (26 lb)
30 yd Bear Crawl
Rounds: 4 + 5 thrusters

Hard and fast. That pretty much sum's up Saturday's post-thanksgiving workout. We had a pretty small group, which I expected for the holiday weekend, but I was glad I went in. It was nice to move some weight around after eating like a cow on Thursday and Friday. 

I spent the majority of my weekend hanging out with friends, cleaning out my house, spending quality time with my pups, and of course breaking out the Christmas decor! The Saturday after Thanksgiving is one of my most favorite days of the entire year! I have a lovely tradition that I just love. I break out the Christmas decorations, go pick out my tree from my favorite local produce stand, then spend the afternoon decorating the tree and the house while I watch Love Actually. The tradition is about five years old and I don't intend to break it anytime soon. 

The other reason that day is one of my favorites is because it's the in-state college football rivalry day too! And this year was another great one for the South Carolina Gamecocks. We beat Clemson for the 4th year in a row for only the second time since the football rivalry began in 1896. This game also made Steve Spurrier the winning-est coach in USC history. And only the second coach to hold that title at two SEC schools. We'll go for five next year with home field advantage and I can't wait to see it happen! 

It was an amazing Thanksgiving weekend! Every single bit of it! One of the best in a quite a while. I was very sad to see it come to an end. However, I am greatly looking forward to Christmas and all the parties, good cookies, fun movies, and of course lights! 28 days to go!!!

Gobble gobble

Thirty Days of Thankfulness
Day 21: I am thankful for my skills in the kitchen.

I know this seems like a silly think to be thankful for but I realize not everyone can cook or bake or enjoys creating yummy things in the kitchen. I am thankful for all three! I might not be the most creative or most amazing cook, but I am very grateful for the abilities I do have. I'm also thankful more my new sense of adventure in the kitchen. I'm still pretty picky, but I'm more willing to try new things.

Day 22: I am thankful for Thanksgiving.

Thanksgiving is easily one of my favorite days of the year. The food is amazing, the parade is fun, but spending time with my crazy family is the best. I am beyond thrilled that I get to spend all my time this year with my family instead of splitting the day between two families. I do still love my in-laws and will miss seeing them today, but I'm grateful to get to make the most of my day with my family for the first time in more than a few years.

11/21/2012 WOD:
10 min AMRAP
5 Push press (45 lb)
7 Burpees
9 Air Squats
Total reps: 117 reps

Just because it's a holiday week doesn't mean I'm cutting back on CrossFit. I knew my office would shut down pretty early in the day and I didn't want to wait until the 5:30 class, I've had pies to bake duh, so I decided to go in mid-afternoon and do the WOD on my own. I figured the place would be pretty dead with it being mid-afternoon on the Wednesday before Thanksgiving, but not this dead. There was only one other person in there working out! And only five people had come in so far to do the workout that day. Bizarre-o world!

I've never gone in during non-class time to do the WOD on my own. So that plus the place being a ghost town was kind of strange. The workout on the board wasn't bad but not an ideal one to do on my own. Required me to check the clock ever 2.5 minute, multiple bars, counting rounds and reps. Too much going on. Plus there were snatches and push-jerks which I'm not the best at. I didn't want to butcher them and end up hurting myself. All that said I created my own WOD.

It looks so nice and simple in written form. Then halfway though the second round I just wanted to turn off the clock and leave. Who would know?!? I would, that's who. I sucked it up and finished. I know I would have done it faster had there been other people or an instructor, but I'll take it. It's better than nothing, especially the day before I consume 10000 calories. Quads, hamstrings, butt, and shoulders are slightly sore, but very tolerable. I know in just a few short hours my stomach will be so full I won't realize anything on me hurts. Bring on the food coma!

I spent the rest of my Thanksgiving eve with the college kid. We hung out while I baked, watched a chick-flick (What the Expect When You're Expecting...pretty funny), and played catch-up. It was a great way to start the long holiday weekend. And at 12:15 I  was finally able to turn my oven off and call it a night.

Happy Thanksgiving!

Working for the Weekend

Thirty Days of Thankfulness
Day Twenty: I am thankful for my job.

There are days I'd rather stay in bed cuddling with my girls, but very rarely do I get out of bed dreading to go to work. Its not the most thrilling or challenging all the time, but I enjoy my job. I am very grateful to have a job, especially one that is as laid back as mine.

11/20/2012 WOD:
Buy in: 1000 m row
21-15-9
Ring dips (tire dips)
Burpee broad jumps-yards
Kettlebell Swings (26 lb)
Time: 13:23

Two firsts for today! First one, I attempted ring dips for the first time. I couldn't budge dipping, but I was able to hold myself up and maintain stability for about 20 seconds. Gymnast make that shit look so damn easy!!!

Second, I finally moved up on the kettlebell. Goodbye 8 kg kettlebell, hello 12 kg. Its roughly a 10 lb increase. By the end of the workout my arms and lower spent!

After the rough workout, I met the college kid at the local cupcake shop for our favorite cupcake! Since they only sell it on Tuesdays she hasn't been able to get it since school started a few months back. It was a nice treat to go up there!

Even though the long holiday weekend doesn't start until tomorrow afternoon, I feel like its already on! Friends back in town, grocery store parking lots full, and everyone sending happy Thanksgiving wishes! What a wonderful time of year!

Movin' On Up

Thirty Days of Thankfulness
Day 19: I am thankful for my trainers at PDCF.

I would have never stuck around at PDCF if it were not for the amazing group of trainers we have. They all love their jobs and what they do and it more than shows. They don't allow negative attitudes, they push you when they know you can do more, and they love seeing you make progress. They're supportive when they're on and off the clock. There are a few trainers I have yet to meet because of my schedule, but for the five or six folks I have worked with I am very grateful.

11/19/2012 LP:
Back Squat: 95 lb
Press: 50 lb
Sprint: 6 x 40 yd

Last night I made a giant leap! I've moved on from the five and ten pound plates with my squats. Tonight I got to add a 25 pound plate to each side!!!! The guys who help me on Monday nights are really great and celebrate every landmark with me. Even the meat-head guys are supportive!

All that said 95 lbs was tougher than 90, as expected, but I still think I have a little further to go before I hit my first threshold. 120 or bust! Though I've been informed 145-ish will probably be my initial one rep max. We'll see in a few months!

The press is a whole different story. I'm thinking 55 lbs might be it and that's being generous. Last night's 50 lbs was really really hard. I was using all I had to get that last set up. I knew this day would be coming much sooner than it would be with my squats. I have always been far weaker in my arms. So the plan is once I do hit the point when I stall, I'll drop back down to about 45 lbs, stay there for a few weeks then gradually start going up again until I stall again. Keeping the press in rotation will still help me in multiple movements in my CrossFit workouts and allowing myself to adapt to the weight over a few weeks will make moving up easier down the road.

My second week of sprints went pretty well. I added one more run to it this week and didn't notice a major difference with it. Though I could feel my quads screaming with ever step I took having already squatted. I'm glad I added it to my routine. However with it getting colder out I know in a few weeks I might regret the decision.

I capped off my night hanging out with with friends and eating an delicious bowl of chili. First let me say that this guy is an amazing cook and I think he will have a very successful restaurant one day. He's got the skills, personality, and business sense to do it! Back to the chili, I'm a fan of chili. There are a few variations, but it's pretty hard to mess it up and almost just as hard to make it stand out. This chili stood out! So much so that I stole his recipe. The secret, he added a beer to it. Not a fan of the taste of beer, I wasn't super excited once I found out, but it complimented the chili perfectly. Just subtle enough. I'm even willing to venture out and say it's one of the best chili's I've had, but don't tell my mom that!

Growing Up

Thirty Days of Thankfulness
Day 17: I am thankful for the college kid.

She and I haven't even known each other for a year but she is one of my favorite people ever! I'm grateful for her humor, spontaneity, positive outlook, and of course friendship. She's a fabulous person and I'm lucky to call her a friend.

Day 18: I am thankful for weekend cuddles.

One of my absolute favorite things in the world is to be able to get back in bed after feeding my girls and cuddle on the weekends. Its the perfect way to start a day. And I love that they each have their own way of cuddling.

I've spent the majority of my weekend with the college kid celebrating her birthday. I always thought 20 was just as big of a milestone as 21 but somehow everyone else overlooks it. Leaving your teenage years behind is pretty major. Your twenties are where most of your major life decisions are made. No one tells you that and you don't realize it until your knocking on thirties door.

While she enters her twenties I'm preparing to leave mine. With 13-ish months between me and 30, I'm starting my "what I want to do before I'm 30" bucket list. At the moment I can only think of skydiving and getting another tattoo, but we shall see soon what the list entails. Hopefully plenty more firsts!

Medicated

Thirty Days of Thankfulness
Day 16: I am thankful for flannel.

One of my favorite things about the colder weather is flannel shirts. I've recently adopted Flannel Fridays and will continue to rock my flannel through early March. I'm grateful for flannel's coziness, warmth, different plaids, and the ability it has to make an outfit fun.

While I'm here I might as well share that today I did something else for the very first time, or at least for the first time that I can remember. I finally broke down and bought some Benadryl today to relieve the crazy itching that I have going on this week. I don't know the source, but I believe I'm allergic to something in my rental, possibly something on the seat belt. I've scratched so hard I have bruies, it's terrible. However, since I think the rental is the cause I'm holding out until I get my lovely car back next week before heading to the doctor. I know, I should just ask for another rental, that would be the smart move. All that said, I love you benadryl. You make the itching bearable, even if I can barely keep my eyes open at work!

Must Be Jelly Cause Jam Don't Shake

Thirty Days of Thankfulness
Day 14:  I am thankful for my sister.

My sister and I are polar opposites in so many ways. When we were growing up it caused all kinds of arguments, fights and name calling. But just like my mom told us, as we've grown up we've grown closer and I love spending time with her. Seeing that we live less than 10 miles from each other we should see each other more, but I know that I can always call her and she'll be right there for me. I love my sister more than she'll ever know and I wouldn't trade her for anything!

Day 15: I am thankful soreness.

I had to take last night off because I'm sore and bruised from Monday and Tuesday's workouts. I am grateful for the soreness because it means I'm progressing and not staying stagnant. It means I'm pushing myself into new territory that my body isn't familiar with. I'm also thankful for my first collarbone bruise. While it doesn't look pretty it means the weight wasn't easy and I was catching the bar where it's supposed to be caught.

10/15/2012 WOD:
50 yd OH Walking Lunges (10 lb)
400 m run
21 OH Squats (15 lb bar)
800 m run
21 OH Squats
400 m run
50 yd OH Walking Lunges
Time: 17:28

Tonight's challenge wasn't the workout it was the cold! I decided when I was in the locker room that I wasn't going to do the usual 400 m warm-up run because I had forgotten to bring a hoodie. Then I walk out and look at the board and see that we have to go out and run three times. Who is programming this week? Less than halfway through the 800 m run I started cramping up from going back and forth in the warm and cold. Unfortunately the cramp stuck around until the end of the WOD.

Surprisingly I really enjoyed this workout. I could really tell a difference in my legs. I guess the LP is paying off! After tonight I realized I need to add some weight to my OH squat. I think I'm still a little apprehensive of them after the incident a few months back when I just couldn't do it knowing I had done it before. However, I've successfully done OH squats twice recently so I need to add some weight to the bar. If I could get through my second set unbroken, it's too easy.

And for some Thursday night entertainment, I present to you RuPaul's Peanut Butter. The birthday boy of the wonderful dinner I went to last Friday night gave everyone mixtape party favors. I cannot stop listening to this song to save my life! Me and the fiesta rock out to it daily. Enjoy!

On Fire

Thirty Days of Thankfulness
Day 13: Today I am thankful that 6 months from now I can file for divorce.

I don't want this to come off as snarky, sarcastic, bitchy or bitter. My state's laws require us to live separately for 12 months and today I am 6 months in. I'm not thankful so I can say I'm done with my husband, I am thankful so we can both completely move on. We have started new lives and while I can't speak for him, I am very happy with mine, but neither of us will be able really start fresh until the end of our marriage is finalized legally. I am also grateful for how amicable this process is for us and am thankful we're able to be grown-ups about it all , still get along and hope for the best for each other.

11/13/2012 WOD:
21-16-9
Deadlift (105 lb)
Hang Power Clean (45 lb)
Kettlebell Swing (18 lb)
Time:12:28

My hands and forearms are on fire! It's been over two hours and still can't grip anything without whimpering or almost dropping it. All that said I'm really excited because I upped the weight on the clean. I can't think of the last time I did hang cleans in a workout so I really wasn't sure what weight I should use. I do know that I've never done more than 35 lbs and back in August my max was 55 lbs so I know I'm progressing. I'm also pretty pumped that I left without my wrists being achy. However, I know my collar bones are going to be a bit bruised.

All the pain, soreness, bruises, cuts, blisters, calluses and scrapes are worth every bit of it. I wouldn't trade a any of it. I love doing CrossFit. I love the feeling I get when I walk in and see the trainers and the regulars. I love the small knot in my stomach when I check the board for the WOD. I love talking about how horribly painful it looks while setting up the bars at the same time. I love hearing 3,2,1..GO! I love cheering people on and being cheered on. I love thinking I can't finish and finishing. I love the look of defeat and accomplishment at the same time on people's faces. I love that everyone waits for the last person to finish before leaving. I love after it's all over while we're complaining about how much we hurt or how hard it was, we're also asking who is going to be back tomorrow. Yep, I'm beyond hooked!

Heavy

Thirty Days of Thankfulness
Day 12: I am thankful for heavy weights.

I don't think its necessary to go over how I never strength trained before Crossfit in detail. That said, I've learned to enjoy and appreciate moving heavy weights around. I'm surprisingly thankful that strength training hasn't come very easy to me and that I'm able to progress slowly and appreciate my gains more. I realize what's heavy for me isn't necessarily heavy for someone else with the exact same build as me. Heavy is relative and I am grateful for that.

10/12/2012 LP:
Back Squat: 90lb
Press: 47.5 lb

Ninety pounds! I remember at one point a little more than 10 years ago weighing 96 lbs myself. And I am putting that weight on my back, squatting with my butt below my knees and standing back up, 15 times. I just did it a couple of hours ago and I still have a hard time comprehending it. It is amazing what your body can adapt to over time. It's even crazier to think that in two weeks I'll be in triple digits. I'm also beginning to wonder what my threshold will be. I'm very confident I can reach my body weight, but I'm not so sure how much further past it I will be able to go. Time will tell soon!

I'm slowing down quicker with my press, which I knew would happen. My upper body strength versus lower body is drastically different and always has been. I think I still have a ways to go before I can't lift more, but I think I may need to add something else to it to keep the progression going. I'll be sure to discuss it with my trainer next time I'm in there to see what the recommendation is.

And speaking of adding something to my routine, tonight I added sprinting to my Monday night plan.  I have never sprinted like this before so another first! Sprinting is a pretty important part of Mark's Primal Blueprint lifestyle. I've been thinking about it since I read his book and knew I wanted to add it to my routine, but wasn't sure when the best time would be. Since my linear progressions take all of about 10 minutes if I keep the chit-chatting with the meat-heads to a minimum I have plenty of time after to do a couple 40 yd sprints without eating up much of my evening. I'm starting with 5 runs for now until I get more used to it then eventually I'll probably build up to 10. I'm pretty excited about it. I think I'll gain a good bit from it that will carry over to the WOD's for the rest of the week. Plus the combination of the heavy weights and quick run makes for a great release on a Monday night.

To-Do List

Thirty Days of Thankfulness
Day 10: I am thankful for wonderful weather.

I spent almost the entire morning outside doing some household chores, but I couldn't complain a bit because it was beautiful outside today. I even did a few things, like raking the front yard, that I wasn't planning on just because I didn't want to go inside yet.

Day 11: I am thankful less Blue Laws.

Until just recently stores were not allowed to open before 1:30 pm on Sunday's in my city. On a few occasions I've really needed something before 1:30 and now I'm finally able to get it. Like today I was able to march into Walgreen's at 7:30 am to pick up calamine lotion for an irritation I got from yard work yesterday. Thank you city government for saving the day!


Yesterday I conquered a pretty big fear of mine and finally cleaned out my laundry/storage room. My  house was built in 1970 and apparently it was pretty popular then to put the laundry in the storage room in the carport. It's definitely one of the least favorite things about my house, but it could be worse. The shed in my backyard is in terrible shape so the room is a combination of laundry and storage for tools. That combination plus it's less than perfectly sealed door leaves it pretty open for a few creepy crawlers, dirt, and leaves. Sadly the room hadn't really been cleaned out since we moved into the house 3 years ago.

With the prediction for great weather I decided to finally tackle it. I pulled everything out, swept the floors, trashed some things I was storing for no good reason, and rearranged it for better use of space. Ideally I'd like to paint it all white and put in a large overhead florescent light, but for now this will do.

The feeling of accomplishment kept me going. I weeded and cleaned out my front flower bed, raked my front yard, and even got around to touching up the paint in a few rooms in my house. It has been a much needed productive weekend for home repairs. My fantastic soon to be brother-in-law even came by and repaired the lights for me in my hall bathroom. Just one more minor repair to kitchen floor and my to-do list for home repairs will be complete!

Low Key

Thirty Days of Thankfulness
Day 9: I am thankful for my fellow 5:30 pm-ers at PDCF.

I am very thankful to be able to workout and spend time with an AMAZING group of people a few nights a week. I have never seen such drive, support, encouragement, and sweat in one place. While I'm sure the members who go to the other class times are just as great, there is something special about that 5:30 bunch. If it were not for them I'm sure I wouldn't still be as dedicated as I am today. I am very grateful to be able to share my time with them inside and outside the gym!

11/9/2012 WOD:
21-15-9-15-21
Clapping push-ups (Hand release)
Wall Balls (8lb)
Time: 9:05

I really enjoy the Friday night classes. There is no telling who is going to show up and how busy it's going to be. Tonight was a relatively low number with most of the regulars MIA. And I was the only chick in the building for a while too.

I attempted to do to wall balls with the 14 lb ball as prescribed but about 5 reps into the first set I quickly realized I wasn't getting the ball high enough on the wall and would be helping myself more if I went back to the 8 lb ball. So that's what I did. At least I gave it a shot, right?

I really enjoy when the 5:30 slot is crazy busy with people, bars, and excitement, but I also enjoy when it's a little more low key like it was tonight. It was a nice way to cap off the week up there. Hopefully my arms and shoulders will have recovered in time for our next round of Ultimate this weekend!

Now to go celebrate my fellow CrossFittter's birthday. I wonder if I'll recognize anyone in regular clothes?!?

Crushed

Thirty Days of Thankfulness
Day 8: I'm thankful for a safe car.

This morning on my normal route to work I was in a car accident. Just driving and minding my own business when a car crossed the road and smacked into me. Thankfully I spotted her and was able to slow down or else she would have t-boned me. No one was hurt, my car is already at the repair shop and I've already been set up a sweet Ford Fiesta so all in all, things could have been much worse. I love my little MINI and am thankful to be able to have a great safe car.

11/08/2012 WOD:
50 OH Squats (15 lb bar)
50 Toe to Bar (Knee to Elbow)
40 Jumping Lunges
40 Knee to Elbow
30 Air Squat
30 Sit-ups
Time: 16:00

Whoa buddy! My shoulders and hands are killing me! I know those weren't the body parts that were supposed to be hurting post-workout, but they sure are. My quads and abs fatigued during the workout but they aren't sore. From about 15 reps into the overhead squats, my shoulders started screaming. Then having to hang from the bar for 90 reps didn't help.

I was just really happy I was able to do weighted OH squats again because last time they just didn't happen. One of the regulars was next to me and his legs were rejecting them this time. I tried to make him feel better by telling him it's happened to me before but I could see the frustration. Its especially frustrating when you know you've done OH squats before, why all of a sudden does it just not click.

I'm eager to see what's on the menu for tonight. I wouldn't be surprised if it's more leg work. Normally Friday's are pretty quick or maybe that's just wishful thinking since I have plans to help celebrate a fellow CrossFitter's birthday tonight. Sounds like a good crowd is going so it should be a fun time!

A side note: A couple nights ago I made lasagna for dinner but changed it up just a bit. For those that don't know me well, I have a deep love for zucchini. Can't get enough of it. I combined two recipes and used zucchini as the noodles in a mega yummy lasagna. If you like lasagna and you like zucchini, do yourself a favor and give it a try! However, since making a small lasagna isn't possible, I've eaten it for lunch and dinner for 3 days straight now. Kind of over it. If you decide to make it plant to share!

No sweat

11/7/2012 WOD:
7 RFT
5 Thrusters (40 lb)
5 Pull-ups (Jumping)
5 Lateral Burpees
Time:9:40

Woot woot! Finally upped the weight for a bar movement in the WOD. I know I could have done it sooner but I'm glad I waited because I was much more confident going into it. Just like last week's thrusters, my legs did great and it was my shoulders and arms that fatigued. I'm sure the pull-ups and burpees didn't help. What surprised me most about the workout was how quickly I got winded from round to round. I was happy to hear another one of the regulars say the same thing. Goal tonight was under 10 so I'm very pleased. Also, I don't sweat enough apparently, if you were curious.

Just in case you have looked at a calendar lately, Thanksgiving is two weeks from tomorrow. Two weeks! How the hell did that happen? I was just sitting out by the pool  enjoying the end of summer. My dad has told me since I was little that the older you get the faster time passes and boy was he right. Don't get me wrong, I am really really really excited the holidays are upon us. Seeing sales on turkey's and my local market getting ready for Christmas trees had me jumping up and down inside. I just can't believe it's that time of year again already. Things will be much different this year for me than in years past, but I'm still just as much in the holiday spirit already, if not more!

Happy Ovaries

Thirty Days of Thankfulness
Day Six: I am thankful to have the right to vote for my leaders.

I'm not a very political person by any means, but I am grateful to have the ability to vote. I don't necessarily agree with all aspects of our election process, but was more than happy to be able to cast my vote.

Day Seven: I am thankful I get to keep control of my ovaries.

I was not very passionate about any of the presidential candidates, however, I felt that some of my rights as a  woman were being threatened by one candidate in particular. This morning when I checked the final results to see who would be leading our country for the next four years, I felt my ovaries give each other a high five in celebration!

Class act

Thirty Days of Thankfulness
Day Five: I am thankful that tomorrow is Election Day.

With election season lasting almost two years these days, I am very thankful that for the most part all the campaigning, lies, trash-talking and other bullshit will end tomorrow. I realize that because of Hurricane Sandy there is a good chance the race may have a victor come Wednesday morning, but the campaigning will have ended. And we'll probably get a good 12-18 months before the media starts speculating who will be running in 2016!

While I do joke about the campaigns, I will be voting tomorrow and so should you!

11/5/2012 LP
Back Squat: 85 lb
Press: 45 lb

For the first time in my life I was able to lift the 45 lb bar over my head. It was a fantastic feeling! As was squatting with 85 lbs on my back. That is 40 lbs up from where I started. Insane!!! Because the weight for squats is getting up there (for me) I'm now doing a set of squats with just the bar as part of my warm-up. Funny thing, it didn't even feel like I had any extra weight on my back. It's amazing what your body can adapt to in just a few weeks.

I've also been called out by a few of the 5:30 pm-ers for ditching the WOD to hang out with the "meat heads" in the back of the gym. While I really enjoy my weight training on Monday's, I adore the folks that I usually spend my evenings with at PDCF. They're fantastic, supportive, and mega fun! I don't think you could pay me to leave them for another group. I'm already itching to get in there on Wednesday to sweat my ass off with them!

Lucky

Thirty Days of Thankfulness
Day Two: I am thankful for being healthy and able-bodied.

There are plenty of people who for one reason or another don't have full use of their body and will never live long healthy lives. Thankfully, I am fortunate enough to not fit into that category. I've always appreciated being able to function fully but not until I began working out regularly and trying to get stronger did I truly understand how lucky I am. I will not take it for granted anymore and will try very hard to remember when I get down that things could always be worse.

Day Three: I am thankful to be surrounded by amazingly wonderful friends

Like with my family, I've had the support of my friends over the past few months as well. They've been wonderful and I've learned who I can really rely on when I need them. I wouldn't trade my friends for anything. And through PDCF I've met a whole new group of people that I greatly enjoy spending my time with. They're fantastic and supportive in a whole different way.

Day Four: Beane and Roma

I am so lucky to have the two more adorable furry kids in the world. They are the cutest, sweetest, and most fun dogs I've ever had and I probably love them more than I should. Through this transition the three of us had a little adjusting to do in our normal routines, but I think we're doing just fine. I am very thankful to still be able to have them and thankful they have each other.


11/2/2012 WOD:
21 Thrusters (35 lb)
42 Grasshoppers
15 Thrusters
30 Grasshoppers
9 Thrusters
18 Grasshoppers
Time: 5:57

Guess who's legs didn't get even the tiniest bit fatigued from the thrusters? This girl! My LP squats are paying off big time. My shoulders however were a different story. They were screaming from the thrusters and the grasshoppers by the end of the workout. Luckily it was only temporary and there was no residual soreness later.

To say that I have had a great weekend is one of the biggest understatements ever! It has been beyond fantastic for so many reasons. One of the best parts was that I finally got to play Ultimate Frisbee again for the first time since July. One of the guys at PDCF suggested getting a game together a few weeks back and yesterday was the day. We had 18 people show up, a handful from the old crowd but mostly folks from the box.. Boy was it fun! It was really great seeing some of the guys and gals outside of their normal routine. Of course they're all athletic as hell so it wasn't like the game was a challenge for them either. And the college kid and I proved ourselves with a pretty great play for our teams first point. I'm even more amped because it appears it was a hit and that it's probably going to become a regular things again.

Now to enjoy the rest of my weekend and to see if it's possible for it to get any better. I think there is a slight chance, but yesterday is going to be very hard to beat!

Thankfulness

Today is November 1st. Halloween is over. Thanksgiving is right around the corner. I noticed very quickly this morning on Facebook that many of my friends are participating in Thirty Days of Thankfulness. Not one for sharing too much on Facebook these days I decided I wanted to participate but would keep it to my blog. More than likely I'll lump my thankful thought together with my regular posts. However, day one gets the special treatment!

Thirty Days of Thankfulness
Day One: I am thankful for my wonderfully supportive family.

I've gone through quite a bit of changes in the past 6+ months and my family has been right by my side throughout the entire process. Anything I need their help with they are right there.. They don't ask questions, they just do. And I love them for it!

Sympathy for the Devil

10/29/2012 LP:

Back Squat: 80 lb

Press: 42.5 lb

10/30/2012 WOD:

3 RFT

100 Double Unders (400 singles)

25 Toes to Bar (Knee to Elbow)

25 Hand Stand Push-Up (Stinkbug)

25 yd Bear Crawl

Time: 27:26

Lets begin with this weeks linear progression. I wasn't in the best of moods going into Monday's session. Just a bad day at work that never turned around. My trainer told me to take it out on the weights. So I did. And boy did I leave feeling 1,000,000% better. And boy are those weights getting heavier. I actually ended up doing a 4 x 5 instead of my usual 3 x 5 for the squats because one of the guys helping me load the bar didn't put all my weights on one side. I thought I just picked it up a little off balance but really it was 7.5 lbs lighter on one side. Extra sets can't hurt, right?

And now for my thoughts on last night's WOD. It sucked! I've said it at least twice before and I'll say it again, I hate stinkbugs with a fiery burning passion. Easily my least favorite movement. I begged the trainer to let me do 100 yards of bear crawls instead but he wasn't having it. However there is good news. I noticed a a good bit of improvement in my knees to elbow and my stinkbugs. Of course as the workout progressed they went back to their usual weak attempts that took everything I had to get through two or three at a time, but I still saw improvement in the first set. I can really tell my core is getting stronger and I can see a Toe to Bar in my near future, even if it's just one. 

I wish I were this creative! 

Today is Halloween and it's my first one being in the house by myself. My neighborhood doesn't typically get many trick-or-treaters. Sadly the few kids we do have leave and go to bigger, better neighborhoods. All that said I've decided to skip hanging around the house for the few stragglers to show up and hang out with a friend who's neighborhood actually gets trick-or-treaters. And since I adore Halloween (I've had decorations up since late September, don't judge me!)  and the kid in me loves getting in costume, I've donned some horns and a tail and will go as a Devil this year. A pretty simple costume, but one I've never worn before. It should be a pretty fun night! Seeing the kids in costumes still being kids always makes me happy! 

Happy Halloween everyone! 

Short and not so sweet

10/27/2012 WOD:
Tabata: Total burpees only
Dead-lift (105 lbs)
Burpees
Reps: 47

This morning's workout was quick and I loved that! I typically enjoy tabatas because of their quickness and their ability to still cause lots of pain. Today's was no exception! Our trainer told us to focus on form and heavy weight with our dead-lifts and for that reason we wouldn't be tracking the reps. And for that reason I went up 20 lbs from my last dead-lift in a WOD. Boy did I feel it! Typically I was getting about 4 reps per 20 second round. However, at the same time I could tell I wasn't struggling as much as I thought I would. I guess those LP squats are starting to pay off!

Quick update on my primal/paleo experiment. After the immense cravings I was having last week I sat down and decided what I would need to include into the lifestyle to be able to maintain it without feeling like I was going to pull my hair out. Since that adaptation it's been gravy! And I think I can maintain this way of eating pretty permanently. I'm sticking with the main diet of meats, veggies and fruits and am adding to it on a regular occasion beans and more dairy, including chocolate milk. I am going to occasionally allow myself to have peanut butter, chocolate, and good pizza (homemade or local quality pizza, no pizza hut crap). And on holidays such as Thanksgiving, Christmas, 4th of July or my birthday all bets are off! I haven't changed much this week since my 'rules' have changed except having beans on night in soup and having chocolate milk every morning. Those little things alone have kept all cravings aside!

Tonight I'm cooking a new dish that I'm pretty excited about! Parmesean roasted sweet potatoes and something I found on pinterest called Heroin Chicken. We'll see if it's as addicting as the site says it is! Tasty dinner and scary movies should make for a pretty fabulous night!

Abs of Steel-ish

10/24/2012 LP:
Back Squat: 75 lb
Press: 40 lb

10/25/2012 WOD:
4 RFT
50 sit-ups
25 KB Swings (18 lb)
200 m run
Time: 18:05

I. Do. Not. Like. Sit-ups. I don't think I will ever learn to like them. And depending on the day I'd rather do burpees, which makes NO sense whatsoever. All that said, I managed to do 200 sit-ups tonight and I can still stand upright! I'm already dreading trying to get out of bed in the morning, it's going to be a bitch.

Subtract a few of those plates and that's me! 

Linear progression is coming along pretty well. I can't remember how many weeks in I am at this point for the back squat but I'm up 30 lbs from the starting point which is huge for me. I'm really enjoying it a lot! And it's getting tougher. A little slower to stand up. Not so eager to get as low. Though I know I can do it and I can tell it's helping me in the WODs. Recovery time when we have to do squats, thrusters, wall balls or lunges is greatly improving.

I think long term I'm going to gain more from the press. I was pleasantly surprised how little of a difference I noticed this week moving up to 40 lbs. It's the most weight I've lifted overhead to date. My trainer says I have no excuse for not doing 40 lbs in the WOD's now but I think it will depend on the day. Don't get me wrong, I'm very eager to add some more weight to my bar, but I also know my limits and don't want to hurt myself.

I spent some time yesterday reading back through a few of my first posts for when I was getting started at PDCF and it's crazy how much progress I've made. For a few of the movements I was only using the 15 lb bar. I'm in no way ready to start RXing ever workout, but progress is progress and I'm thrilled!

With the weekend practically here I'm looking forward to spending some time at PDCF working on my form, hanging out with the college kid, catching up with another great friend that's in town for quick visit, and getting my horror movie fix in time for Halloween. It's looking to be a pretty fantastic weekend!

Show Me Your Snatch

10/23/2012 WOD:

'Isabel'

30 Snatches (25 lb)

Time: 2:47

Last night's WOD was the shortest workout I've done to date with the longest instruction time. I'd like to repeat myself here: PDCF has the most amazing trainers. Ever. 

The workout was supposed to start at 5:30-ish as per usual, but the first heat didn't start until after 6 because   they wanted to make sure we were all doing the correct form for our snatch. Not only did the instructor help us, so did the gym owner, and three other trainers who weren't on the clock but there for their own workout. It amazed me! The owner helped me and for the first time the process finally clicked. 

Here's a little video from CrossFit HQ if you're curious what a snatch is. It's one of the most complex moves.  One I used to dread, next to the clean and jerk. 

Since I was still mastering the move, he suggested I started holding the bar just above my knee instead of from the ground. Arms as wide as possible. Elbows out. Stick your butt out. Tuck in your lower back. Chest out. Drive with your legs. Weight in your heels. Explode through the hips. Weight on your toes. Bar close to your chest. Shrug. Weight back in your heels. Lift and squat under the bar. Arms locked. Stand. Now think all of that in about two seconds without dropping the bar on your head. Then think it 30 times as fast possible when your forearms, shoulders and quads are screaming! 

Halfway through my heat, the owner came back by, with his client was taking a break, to make sure I was still sticking the form and keeping a good pace. And once I had finished he called me over to where he was working with his client to tell me I had done great and once I rested I should try going up in weight. Then he told me he thought I was also ready to try it from the floor. Having that kind of encouragement made me happier than finally figuring out how to do a snatch. He was working with a client and didn't have to help me on his breaks, but he did. Felt great! 

I'm planning on working on my form while it's still fresh in my mind this coming weekend when I go in. Hopefully I'll be able to make it stick this time! 

For a little humor, here's another video that has been passed around the PDCF folks this week. And as someone who use's the tens regularly I am all too familiar with the sad ones. I do what I can to help those little guys out. Just remember, save the tens! 

Girl Talk

Do you ever have one of those days that start out not bad, not great, just kind of okay with no complaints and it turns into something really great you weren't expecting? Well that was my whole weekend. Slow start that just got better and better!

Can't complain about Friday or Saturday (except for the terrible loss by my Gamecocks Saturday), both were pretty relaxing and enjoyable, but nothing spectacular I had to make a mental note of. Then Sunday I woke up to find out the college kid was going to be in town! She came over mid-morning to catch up. Then we got lunch with another fabulous friend of ours and enjoyed some girl talk about silly boys. Spent the afternoon window shopping and watching a scary movie. And to cap off the weekend I went to that fabulous friend's house with the college kid for dinner and Walking Dead. It turned out to be a super fun day!

Then, unexpectedly the same thing happened again yesterday. Slow start to the day, but no complaints, then the day got better and better all over again! I even got to have lunch with my old college friend who is this year's state teacher of the year. Her schedule is insane right now so I was really glad she was able to squeeze in a lunch with me! Side note-if you ever get the opportunity to have a salad that has a vinaigrette dressing made from rotisserie chicken pan drippings, order it STAT! Words can't describe how delicious it was! And it was something I would never have ordered had it not been for my new eating lifestyle so score one for me! Back to my day, after lunch the day just continued with greatness! I cooked a tasty paleo dinner that I enjoyed outside before it got too cool then went for a nice dog walk bundled up in a sweater I forgot I bought last spring on clearance. Spent the rest of my night in trying to warm up from the walk (it got cold out quick!)

I love days, weekends, or anytime really like that. When you're anticipating the norm and you're unexpectedly surprised with a great day! Life's great for that.

For anyone who knows me, they know I'm a planner. I enjoy having things on my calendar. I like to know what's coming and how it's going to happen. It's just in my nature. Yet somehow in figuring out who I am I've learned I enjoy going with the flow and not knowing what's around the corner just as much! Spontaneity and last minute plans usually lead to fun times and great memories.

When Cravings Attack

I could have easily eaten a cupcake or an entire pizza since day one of this primal food experiment but today is different. Today I would do really really bad things to get my mitts on somethings sweet covered in chocolate and a really extra cheesy pizza. Really really terribly bad things!

I've spent half of my day trying to find new recipes that peak my interest that will sustain these cravings and I've spent the other half of my day browsing Pinterest (please don't look at all the non-primal treats I pinned!) and telling myself I felt fine with what I ate before a as long as I keep it in moderation I don't need to stick to this damn experiment. Three and a half weeks, am I crazy?

At the moment I'm at the fork in the road between caving and sticking it out. My plan for this weekend was to start coming up with how I wanted to eat after November. What I would continue and what I would allow back into my diet. But right now I want it all back!!!!

I can't decide if having the weekend completely free of any plans is going to be good or bad. I have horrible will power when it comes to stuff like this! Fruit just isn't cutting my sweet tooth right now.

Time to go think happy thoughts and picture the looks of disappointment on my friend's faces when I tell them I caved. Will it be worth it?

Pure Torture

10/18/2012 WOD:
4 RFT
40 yd OH Walking Lunges (10 lb)
20 Wall Balls (8 lb)
20 Hand Release Push-Ups
Time:17:19

Holy hell tonight was BRUTAL!!!! I should have known it was going to be agony when one of our beast of a trainers told me as she was finishing up to just leave. She's a badass so if it kicked her ass I knew it was going to kick mine. With that bit of information I decided to save myself a bit of pain and go a little lighter weight than normal. I still want to be able to function tomorrow, hello!

I also picked the absolute worst day to wear my new capris from Old Navy. I'm always a bit more aware of my ass in those things, but lunges and wall balls in capris with half the class waiting in the wings for their heat and cheering us on made me super self-aware. Today's lesson: Bring a back-up pair of shorts or an extra long top on days I plan on wearing capris just in case! Make sure you right that one down, I don't dish out lessons very often on here.

Surprisingly my legs are feeling pretty great given the 160 yards of lunges and 80 wall balls. What's really hurting me at the moment are my shoulders. Not so much hurt, more of a slight throb. Hand release push-ups and holding a ten pound plate over your head will do that to you!

I also had my first serious craving for chocolate milk tonight. Like wanted to pull into Harris Teeter and pick up a half-gallon and down it. I'm not sure why but when I exhaust my legs from lunges or squats I really want to recover with a huge glass of chocolate milk. Go figure. And two weeks from tonight I'll be having myself a nice big glass.

Primal eating is still going really well. I had scrambled eggs and hot sausage for breakfast, leftover steak and onions for lunch, apple and orange for a snack and I just enjoyed a very tasty pork chop with sauteed zucchini.  I'm eating pretty damn good. Yet saving way more money then when I wasn't eating this way. Looking forward to the next two weeks to see what other things I can come up with to eat and to see if the cravings for bread and sweets subside anymore.

Playing Like Kids

10/15/2012 LP:
Back Squat: 70 lb
Press: 37.5 lb

10/16/2012 WOD:
4 RFT: (partner)
40 yd wheelbarrow
40 box jumps
Time: 9:07

Quick, simple and fun accurately describes last night's WOD. It has been quite some time since I've done such a short and simple workout, it was a nice change of pace. After being partnered up by picking matching coins, we were given the low-down on the best strategy for transitions by our trainer. We had a pretty good little system going, I carried him 20 yards and he carried me 20 yards back then he did the first 10 box jumps, I did 10 and so on until we hit 40. Yay for teamwork!

Waking up this morning I thought I had slept funny because my neck was a little achy but as I got to moving around I noticed my shoulders were a bit sore too. I don't remember wheelbarrows hurting as a kid! I also don't remember doing them quite as quickly as I did last night either.

This kid  must have been doing the WOD too. He's so tired he's resting his head on his partner's butt!

The Primal Blueprint experiment is still going strong! I made a delicious ground chicken and fresh salsa combination for lunch yesterday and had nice steak and sauteed zucchini for dinner. Did you know you can buy three nice sirloin steaks for about $6? That's $2 per steak! That's cheaper than one pineapple. Why does anyone ever pay $10+ in a restaurant? Go ahead, laugh at me for just realizing this. I only cooked my first steak about four months ago! Anywho, I've said it before but I am really enjoying cooking, a lot! Not having a dishwasher is becoming more of an annoyance lately with having to do more dishes, but I'll take the trade off.

I spent part of last night in my hammock for the first time in a few weeks. It's neat to see how quickly the light is changing. I think the first night I got in it, it was getting dark around 8:30 and last night it was dark before I got out there at 7:30. With the leaves falling and the much colder weather it got me really excited for fall and the upcoming holiday season. I bundled up for as long as I could take it but eventually my cold toes won the battle and I had to retreat back indoors. Great way to relax after a nice dinner and fun workout!

One Week

I am officially past the one week mark of my primal food experiment and I'm happy to report overall I'm really enjoying it! I've cooked a few new dishes, saved a lot of money by not eating out, and my body is loving all the fruits, veggies and extra protein!

While there are a few cons to this little experiment like giving up chocolate milk, my willingness to push-down small children to get to a loaf of french bread, and being tortured by Halloween candy EVERYWHERE, there are so many pros! Here are a few thing's that have gotten me pretty excited over the past 7 days:

• While I've eaten until full at all my meals, I have never felt sluggish after. 
• The speed at which I can cut a pineapple is greatly improving!
• Only shopping for meats, produce and eggs makes for a very speedy shopping trip.
• Sweet potatoes are pretty damn tasty and you can put them with lots of foods
• Having a crisper drawer full of oranges, apples, grapes, strawberries and pineapple makes me feel very adult for some strange reason.
• Zucchini, bacon and scrambled eggs are an amazingly yummy combination
• Pot roast is yummy and I can't remember why I dreaded my mom making it as a kid

I'm looking forward to see if urge to harm people for bread and candy eventually subside or if that innate urge will always stay with me. The cravings have definitely passed, but anytime I see it I want to eat it desperately. 

I have 15 more days until the experiment ends and then I'll decide how I would like to proceed with my eating. At this point, I would like to continue as I am now but bring back chocolate milk. I really miss drinking it at night after a tough workout! I guess time will tell.