2012 March 9

WOD:
21-15-9 reps for time
115#/85# Power Clean
115#/85# Thruster

My Result:
11:54, sub 36#

CF Open 12.3

WOD: "CF Open 12.3"
18 min AMRAP
15 Box jumps, 20"
115#/75# Push Press, 12 reps
9 Toes to Bar

My Result:
3 rds + 15 BJ + 7PP Sub 45# and knees to chest

2012 March 7

WOD:
8 Rounds for time
10 Burpees
15 Jumping lunges
20 Double Unders
25 yard Shuttle Sprint (5x5 yards)
Rest 90 sec

My results:
29:58
Sub 60 single unders

2012 March 6

WOD
Font Squat 3-3-3-3-3-3 reps
Hang Power Clean 3-3-3-3-3 reps
Split Jerk 2-2-1-1-1 reps

My Results:
FS max 80#
HPC max 60#
SJ max 70#

"Erin"

“Erin”

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

My results:
21:38 15# BDSC, 3 gn band pu

Still Going Strong

After the end of my Whole30 challenge, I really didn't know what to do with myself. Had a bowl of Cheerios for breakfast the next day and pretty much went back to old eating habits. I've never had a bad relationship with food and have always been good about listening to what my body needed and then eating it. Before the challenge I naturally stayed away from dairy, reduced my carb intake (less rice and bread at meals) and my need for sweets was almost nonexistent. So, in summary, I really enjoyed the challenge and all the new foods I experimented with, but overall I didn't see any changes in my health or body. For me it was more of a test of will and discipline.

With that being said, I have kept up with my commitment to Crossfit work outs. I can see and feel myself getting stronger. Here are a few pictures from the past couple weeks:






In the future I plan on doing a better job tracking my WODs here. Stay tuned.

PS I DID MY FIRST UNASSISTED PULL UP TODAY!!!

Day 30

LAST DAY!!! ?

Unbelievable. Like I said yesterday, I've been busy with 2 sick kiddos and hardly stopped to think about the challenge and even that fact that it was Valentine's Day.

Breakfast - Boiled egg, leftover burger patty, leftover roasted sweet potato (random, I know. I just couldn't seem to figure out what I wanted to eat)

Lunch - Salmon with asparagus and snap peas


Dinner - King crab legs with a side of roasted kabocha squash



Dipped the crab in some ghee (clarified butter), garlic, and lemon

Dessert - Strawberries

(The rest of the family had theirs covered with chocolate. I have a couple in the fridge waiting for me tomorrow)

Snacks - Apple, sunbutter,


WOD
Rest/Recovery

Day 29

Things have been a bit hectic around here lately. Both of my girls are sick with strep and I spent most of the day nursing them, shuttling them between appointments, and picking up meds from the pharmacy. Didn't even realize that today was day 29 until I started writing this post.

Breakfast - Boiled egg

Lunch - One muffin frittata (my normal scramble ingredients in frittata form)


Dinner - Bolognese sauce with sauteed spinach. The kids wanted spaghetti and when I finished with the sauce, I realized I didn't have anything to eat it with (they had theirs with whole wheat pasta). Decided to cook up some spinach with garlic and a little bit of olive oil.


Snacks - Strawberries, apple, pistachios, banana, sunbutter

WOD
7 rounds of 7 front squats and 7 chest pull-ups

My results -
10:46 35# fs and bands for pu


Picture via Colorado Springs Crossfit FB page

Day 28

Breakfast - Banana with sunbutter

Lunch - Broiled salmon with coconut aminos and garlic with a side of asparagus

Dinner - Made chicken picatta again with a side of rainbow chard






Snacks - Apple, pistachios

WOD
Rest/Recovery

Day 27

Breakfast - Banana and sunbutter and boiled egg

Lunch - Spinach, mushroom, onion, scramble with bacon

Dinner - Burgers. Made with ground beef, onions and garlic mixed in. Even made my own ketchup!


Yes, that's an egg on top!

WOD
Make up day. Did the WOD from Thursday. 7 rounds of 7 dead lifts and 7 L-pullups

My results-
16:35 83# and band assisted PU

I actually dead lifted 103# but went with a lower weight for the workout.

Day 26

Foodie part of this post is a bit uneventful. Here it is anyways.

Breakfast - Banana with sunbutter, 2 hard boiled eggs

Lunch - Leftover chicken soup

Dinner - Not hungry. Made dinner for the fam and just opted for another banana and sunbutter.

Snacks - Pistachios (lots, prob why I wasn't hungry for dinner...tsk tsk)

WOD


My results -

33-38-53x-40-43-48x-43x-43x (the "x's" mean I attempted the push but didn't complete 2 reps)

I knew I had little upper body strength, but this workout really made me realize how weak I really was. No where to go but up, so I can't be to ashamed of my scores. I'll do better next time...no doubt about it :)

For the Cash Out I was 2 squats away from 9 rounds


Planking during the Buy In
Picture via Colorado Springs Crossfit FB page

Day 25

Breakfast - Banana and sunbutter (so much for cutting down on my fruit intake)

Lunch- Leftover steak and sweet potatoes

Dinner - Chicken soup







I poached too much chicken when I made pad thai the other day, so I used the leftover's to make chicken soup for my sick family (everyone seems to be catching a cold).

Snacks - Pistachios, blueberries, Lar bar, Naked juice

WOD
Rest/Recovery
Very well needed and deserved. My body was crying out in pain from 3 straight days of hitting the Crossfit gym. Needed to give it time to heal. So glad I did. My shoulders are finally to the point where they don't burn when I go to move my hair out of my face. Ready for tomorrow!

Day 24

Breakfast - Leftover eggplant torta

Lunch - More eggplant torta and banana with sunbutter

Dinner - Steak and sweet potatoes






Snacks - Apple, pistachios

WOD


My results -
Only did 2 full rounds 33# thrusters and bands to help me with my pull ups. This hurt!

Day 23

Breakfast - Spinach, mushroom, onion scramble with smoked salmon. Banana with sunbutter

Lunch - Leftover spaghetti squash with bolognese

Dinner - Eggplant torta (Filipino dish). Eggplant with eggs and ground pork with a side of cauliflower rice


Broil eggplants and remove skin


Brown ground pork with onions and garlic


Flatten out eggplant and dip in eggs


Pan fry with coconut oil and layer pork mixture on top


Finished product

Snack - Pistachios, Apple with sunbutter

WOD


My results -
12:24 48# pwr cln, walker dips

Tababta 21 su 5 jumping pu 5 smash balls


Yup, not always smiling. Ha
Picture via Colorado Springs Crossfit FB page

Day 22

Breakfast - 2 boiled eggs and banana with sunbutter

Lunch - Leftover Pad Thai

Dinner - Beef Nilaga (Filipino beef soup) with beef shank, carrots, and baby bok choy. Cooked in my electric pressure cooker. Love this thing. I can have tender meat and flavorful broth in 30 minutes.






Snacks - Apples and banana with sunbutter, cherries,

I think I need to cut back on my fruit intake. It's just such an easy snack, but I'll try to lay off.

WOD
Foundations Session 6
I went in for my last foundations class and exam. We went over Crossfit philosophy and nutrition. I was then tested on how well I can execute each of the exercises we've covered. I drew a blank when asked to do a thruster and also completely forgot how to use a GHD machine (embarrassing, oh well). Passed everything else and officially ready to join in regular group workouts. I was so pumped to start, that I decided to stay an extra hour and do the WOD.


Split Snatch
1-1-1-1-1-1-1 reps max weight

My results
33-38-43-48-43-48-48

There was also a really intense Buy In (warm up) and Cash Out (cool down) that I can't recall what they were at the moment. I'll try to look them up and post later.


I'm smiling because I was happy I got that damn lift!
Picture via Colorado Springs Crossfit FB page

Day 21

Breakfast - My typical scramble with veggies and bacon. Threw in some leftover asparagus too


Lunch - Still stiffed from my breakfast, so I had an apple with sunbutter

Dinner - Paleo pad thai










While everyone else in the US sat round eating chips and dip while watching the Super Bowl, we had some kick ass Whole30 pad thai. Used sunbutter, coconut milk, lime and coconut aminos for the sauce and left over spaghetti squash as a noodle substitute. I also decided to poach the chicken breast rather than roasting it to keep it nice and moist. It turned out so good!! The whole family chowed down and my little one requested I put some aside so she can have it for lunch tomorrow. Definitely making this again soon!

Snacks - Pistachios, Naked juice, a bite of my kid's banana and a taste of a Lar bar.

WOD
Rest
Yeah yeah I know I've been slacking on my workouts, but I plan on hitting it strong this week. Now that I will be starting regular group sessions soon, I can go as many times a week as I want. I just hope that any strength I gained in the past couple weeks weren't completely lost.

Day 20

Breakfast - Leftover egg bake and brick chicken

Lunch - Salad from Whole Foods salad bar and leftover spaghetti squash bolognese when I got home


Dinner - Not really that hungry, so I just snacked on a banana and half an apple with sunbutter




Snacks - pistachios, Lar bar, Naked Juice, blueberries

WOD
Rest/Recovery

Day 19

Breakfast - Egg bake


Spinach, mushroom, zucchini, squash, tomatoes, and onions


Before Baking


Finished product

Wasn't too happy with the results. It was only supposed to take 15 min to cook, but the egg whites were still runny and I had to add 10 more minutes. At that point the yolks were almost completely well done. It tasted good though

Lunch - Leftover salmon sushi

Dinner - Spaghetti (squash) with bolognese sauce



Snack- Blueberries, kale chips

WOD
Was supposed to go in for my final foundations class and test, but snow dumped down on CO and I was stuck in the house :(