Wednesday, March 31, 2010

Stitches and More Stitches :(

No Fun Today Thurs 3/25.

I knew I was going to the Dermatologist Surgeon to have minor surgery on two spots that came back with unclear borders.

I had NO CLUE that it would be 2 hours on the table with major cuts (deep and wide), taking out each layer of skin, and lots of stitches underneath and on top of the skin.

Also the entire two hours I was trying to convince him that there had to be some kind of workout that I could do.

The End to the Story = No Workouts including Running, Cycle, Swim, Yoga, Weights, CrossFit, Etc. for TWO WEEKS!!! Oh but I am allowed to walk since they can't keep me from doing that in my daily life. LOL! Whatever!

So Thurs-Sun (1-4) = Depressed, Pain/Soreness, Yuck, No Nothing, Bad Food.

I did work a Running Expo on Saturday which helped get me out and going but after that I was totally a mess and rundown.

Total Crunches Sat-Sun = 200. And that is all the Workout I did.

Why is something so wonderful as Sunshine so bad for you?!

"That is how I get there".

To the Finish Line that is...

Wednesday 3.24.2010 I was feeling so strong, feeling like I was finally going to reach my CrossFit Goals, seeing the results I needed to see.

On the last round of a Extremely Intense/Hard Workout (for me) my Coach said "It feels good getting closer to the Finish Line, I can tell you are working harder".

My Response "That is how I get there". As you are zoning in to that Finish, it is the time to push harder, focus, reach that goal b/c you are so close, so close to the end.

Coach Nikki even exclaimed the fact that she could see muscles and tone in my arms and shoulders, which made me feel even better about what I was doing.

This day was a Good Day, sometimes when trying new stuff and having new goals it is more of a test than anything and now I know my test is working.

CF WOD -

W/U = 100 Jump Rope, 25 Lunges, 10 Neg Bar Pullups x 2-3 Rounds

WOD = Lifts and Row.
500m Row
Deadlift, Hang Clean, Front Sqt, Push Press, Back Sqt, Push Press = 1 Lift x9 = 1 Round
x3 Rounds = 33:20, 45lbs.

Learning the technique and actually getting it down was a big step for me during this workout and also starting with a heavier weight and not stepping down to lighter weight was a huge step for me.

Sweat was everywhere, my shirt soaked, body burning, But Oh SO GOOD!

Wednesday, March 24, 2010

Over the Rocks and Through the Woods

To Trail Running I come!

  A klutz is a person who is clumsy, foolish, inept, or accident-prone. Let's just say the clumsy and accident-prone part was me today. I knew in Trail Running at some point I would fall and sure enough yesterday was my time. Thankfully my friend Leslin was with me or I think I would have started crying instead of laughing. And then sitting at the computer desk at home, writing to JT to let him know about my wounds the desk chair decides to flip over on me which puts me landing on my rear full force to our lovely concrete floors. LOL, LIFE IS GOOD!!!! Girls with Bruises ='s Hot!

Workout for Today =
Trail Run - 41mins


I can really feel the difference in my Endurance and Running abilities which is nice to start having results from CrossFit.


Food = Paleo all Day till Dinner and had a Fast Food Cheat Meal. I was stupid and did not eat enough before I left the house for Doc Appt. and Cassie stuff.


Happy Klutzy Trail Running!

FOG GO AWAY!

Spring Break behind us and Back to Routine and Schedules, Life is Good.

Monday I felt like I was a bit in a Fog because of the Spring Break Fun, but I started it off with a Kick Ass CrossFit WOD.


CF WOD =  For Time - ? (Forgot)
W/U = 3x Pushups, Situps, Squats 10each.

WOD = Alternated Arms, Squat Snatches.
Row 1000m
50reps Dumbell Snatch (15lbs)
Row 750m
35reps Dumbell Snatch (20lbs)
Row 500m
20reps Dumbell Snatch (20lbs)
Tabata Situps = 70


Food = All Day Paleo


Wow! That started the Monday and Week off Great!

Sunday, March 21, 2010

Spring Break =’s

Sunshine-Rain, Paleo Eating-Funnel Cake, Intense Workouts-Carnival =’s A Very Fun Spring Break with Cassie. Food Side I pretty much had a Cheat each day, Workout Side I had some of the most Intense WODs ever.

Total WODs for the Week = 7 which I thought was pretty good regarding having a Child home and doing outings each day.

Tues – Sun WOD Review:

Tues 3.16 – Gym Workout due to Rain
WOD =
.50 mile Sprint Run = 4:45
1000m Row = 4:55
.50 mile Sprint Run = 4:23
1000m Row = 5:01


Wed 3.17 – CF On and CFE Rest Day, So sore and tired.
CF WOD =
W/U – X3 Rounds 10 Pushups, 10 V-Twist, 10 Squats, 500m Row.
WOD – “Dating Sage” x5 Rounds – 33:12, 25/35lbs, 10 Snatch, 15 Chin to Bar Pullups, 20 Thrusters.
OUCH!


Thurs 3.18 – Rest/Recovery Day = No Workout


Fri 3.19 – CF WOD
W/U - Back Ext, Arm Band, Lunges, 800m Sprint Run.
WOD - “Cindy” = AMRAP 20min, 10 Pullups (120), 10 Pushups (120), 15 Squats (180) = 12 Rounds
Tabata Situps.


Sat 3.20 – Cold, Rain, Yuck! Coach Nikki came up with a WOD for me to do in the house.
CF WOD - 100 Burpees for Time = 11mins. Hello Evil, Ouch, No Fun!
1min of – Squats =31, Pushups =24, Situps =24, JJacks =61


Sun 3.21 – Gym = Running! Rowing! Cycle!
WOD = Stations – 1000m Row x3 (3000m), .50mile Sprint Run x2 (1mile @ 8min miles), 15min Spin Bike.
Felt Good and Hard!

Good Intense WODs this Week!
Now to get the Eating under Control for this Next Week.

Tuesday, March 16, 2010

CrossFit = Angie = B.I.T.C.H.......

Woke up with a Sugar/Food Hangover, no liquor in me but all the crap I ate during the weekend pushed me over the edge and literally gave me a hangover.

I am changing up my Food Plan to see if it helps me out. I am very good at structure and that is how I can do the 5 Days Paleo and Free Food Weekend. But what I am finding out is on the weekend I am totally out of control which makes me very grouchy, sick, and not fun to be around. By Sunday Night I am so sick and sluggish it takes me all day Monday to get out of the fog from the weekend.

This week I will probably be slightly off because of Spring Break and doing lots of outings with Cassie but starting next week I will be Full Week Paleo allowing myself 2-3 Cheat Meals. Eventually I want to get that down to 1-2 Cheat Meals a Week and totally enjoy that. So playing around, hopefully this will help my weekends and Mondays.

2 WOD Monday =

CF WOD #1 - Angie =
Time 25:29
100 Chin to Bar Pullups
100 Pushups
100 Situps
100 Squats
= 400 Reps and OUCH!

CFE WOD #2 =
Run - Time Trial T3 = 15min Sprint, Cover as much Distance as Possible.
Total = 1.7miles, under 9min miles.
My Legs were trashed from the beginning.

Monday Food - Did great Paleo until Dinner and had a piece of Veggie Pizza (leftovers) and a Cupcake (Cassie made for me), but b/c I had done so good all day it did not make me sick. Need to Grocery Shop!

Another Perfect Weekend in Austin

Sunshine, Kite Fest, Trail Walk, Family Fun Time ='s My Weekend.


Sat 3/13 = No Workout, Rest/Recovery Day.

Sun 3/14 = Total walking w/ family 5miles (Trail, Park, Kite Fest).

Total WODs for Week = 8

Food 5 Days Paleo, 1st Cheat was Friday Night.

Great Weekend!

Sunday, March 14, 2010

Fit OR Fat Friday?

That is the Question this morning.

Six Weeks Ago was the 1st Fat Pinch Test and now it is Round 2.

Because CrossFit, Lifting Weights, Building Muscles is so foreign to me when the scale keeps going up I get a little nervous.

I started CrossFit in November and I am 6lbs heavier (on the scale), I would not be telling you this if my Fat Test was bad. But I am very happy to say there was less fat to pinch and my Fat Percentage is DOWN :)

So I guess it is Fit Friday!

CF WOD =
400 Meter Sprint Run, 21 KB Swings (10lbs), 12 Burpees x4 Rounds.
Ouch, that was a HARD WOD but I LOVE these kinds of workouts.
5mins of Fun = Ab Work

Food = Day 5 Paleo until Dinner. Felt good about my 5 Days of Paleo.

Happy Fit Friday!

Spring Fever!

Dearest Blog,
I am so sorry you have been neglected this week but that is no reflection of my workouts.
You see the sunshine has been glorious, the sky so blue, the creeks flowing with water, and the birds singing so happy.
When you walk outside the children are riding their bikes and the dogs on leashes.
WHO has time or wants to sit down on the computer and write when I can be outside enjoying life?
I am sorry BUT no worries because I am back!


Workouts in Review (middle of week) -

Tues 3/9 - CFE Rest Day but b/c no CF Today I am doing a Run.
Run = 20min Run + Sprints
20 Squats
20 Pushups

Wed 3/10 - No CFE took walk with Family Instead.
CF WOD = W/U, Stations 1min each x 3 rounds. Jumping Pullups, Squats, Man Makers, Constant Rotation.
Tabata Sprint Run and Tabata Situps.
Redo on 1min Pushups = 42/43 :)

Thurs 3/11 - CF Rest Day = Running Day!
Started Trail Running Today. Run #1 = Trail Run 30mins.
Run #2 = 1.5miles w/ Sprints.

Food - Mon-Thurs = All 4 Days Paleo and Feeling Great.

Happy Spring Fever Week!

Monday, March 8, 2010

"We Don't Throw Fits In CrossFit"

"We Don't Throw Fits In CrossFit"


Which I think are the exact words out of Coach Nikki's mouth to me this morning.
Correct me if I am wrong?!

Hissy Fit = A short-lived temper tantrum.
I would not call what I did that but hey others can observe what they want.

Overhead Squats = Arms and Elbows straight overhead (no bend) w/ weight while you Squat butt to ball. When I think of something that makes me so irritated and frustrated b/c I can not get them perfect Overhead Squats would be it. They get under my skin and ONE DAY I WILL CRUSH THEM AND DEFEAT THEM :) But right now let me have my "Hissy Fit", I still do the work.


WODs = CrossFit and CrossFit Endurance Day -

CF WOD #1 -
W/U = 3X10 Squats, Pushups, Situps.
WOD = 2x - 500 meter Row, 15 OH Squats (25-35lbs), 500 meter Row, 15 Toe to Bar
5 minutes of fun = Hard Ab Work


CFE WOD #2 -
TOSH = Run 3x (200meters rec 400m rec 600m rec)
Rest after each interval the exact time it took to do interval.
Ended up being 2.9miles. Ran as Hard/Fast as I could each interval and took rests.

GOOD WODs Today, GOOD Paleo Food Day #1, FELT SO MUCH BETTER TODAY.

GOOD MONDAY!

Hurricane Cox!

Hurricane Cox!


Yes, Hurricane Cox came through my house on Thursday, swept me and my family up and did not release us until Sunday night.

Wow! What a crazy end of the week, I felt like I was spinning out of control and could not get the Workouts or Food that I needed to in.


It started with one "Cheat Meal" and ended up with way too many and lots of chocolate. Workouts were done but never felt like I could hit the full peak I needed to get to.


So Sunday came and I decided to take the whole day off with my family and no workouts for any of us. I needed to take a break and start Fresh and Clean on Monday.


Week WODs in Review =

Thurs 3/4 - CF Endurance Wod = Squats, Pushups, Situps.
3x7min Intervals - Run 3x7min intervals w/ 3min recovery btw rounds (took rec time), hold max distance each.
Total = 21min Sprint 2.1 miles so 10min pace.
It was Slow, I felt like a big/fat whale b/c of food, could not push faster. Right Shin very sore after.


Fri 3/5 - CF Endurance Rest Day but doing CFE anyways b/c I needed more. So 2 WOD FRIDAY!
CF WOD #1 =
Fit Test - 1min of = Pushups (32), Situps (28), 400 meter Run (1:37), Tabata Squats (96).
Better and Improved in 3 months on everything but the Pushups and I think its b/c I was still cold.
AB Wheel

CFE WOD #2 =
Run - 2:1 Pacing - 8x2min On, 1min Off.
FINISHED! Slower than wanted b/c of my left sciatica and right shin bothering me.
Time to do lots of rolling out, stretches, pushups, wall squats. DONE!


Sat 3/6 - Workday at Rogue, NO WORKOUT.

Sun 3/7 - CF Endurance WOD and CF Rest Day. But it ended up being a FULL DAY OF NOTHING WITH MY FAMILY.

I felt like btw Hormones, Crazy Week, Fatigue, Tired, Needing Family Time, Bad Food, ETC...
That a Day Off would do me good mentally and physically and to start Monday off Fresh.


Ended Up the Week w/ 6 WODs and Even though I ate really bad I still ate more Paleo Meals and Snacks than Not.

Thursday, March 4, 2010

"Suzanne Go Write Your Name On The Chalkboard........"

In Trouble AGAIN!!!

That's the thing with learning something new and having a Coach watching everything you do.  I swear I am in trouble every day.  LOL! It's All Good but sometimes I feel like that kid in the classroom that has to go in front of the whole class and Write My Name On the Chalkboard. 

It was my CF Day Off and CF Endurance Day BUT I SWAPPED.

CF WOD =
Wall Ball Burpees 10
Deadlifts w/ Dumbells 10
Sprint Run
x5 Rounds Total

5min of Fun (NOT) =
Ab Work

I HATE Wall Balls and I HATE Burpees, Put them together and what do you get? DOUBLE DOG HATE!

Very Hard WOD Today but felt good, I worked hard and fast.  I am starting to get the trick of the Fast, Hard, Sprint, workouts.  GOOD STUFF!

Day 3 Paleo = 1 Cheat Meal for Dinner and it made me REALLY SICK.  Cassie had a very busy day w/ TAKS Testing, Ortho Appt., and Eye Exam/Glasses, so it was her decision and treat for Dinner and Dessert and lets just say Mommy felt like she needed a Treat TOO.  Well not so smart b/c I was sick all night, there is a Reason I eat Paleo w/ minimal cheating and that is b/c I feel so much better eating that way.  I have always had major stomach and body reactions to food and eating the Paleo way I never get sick.  This Week is a little tricky in that we have some Family Meals that I know does not have the choice of eating how I do SO I will just be eating really good Paleo all day and enjoy the Dinners with my Family. 

Happy Training and Eating!  I Pledge Today to try and NOT get in Trouble!

Tuesday, March 2, 2010

Because Coach Nikki Says So.........

That Is Right AND The ONLY Reason I did my WOD Today!

Feeling the Fatigue and Yuck from having 3 Moles Cut Out Of Me Yesterday I pretty much did as little as possible the 1st half of the day.  Decided to Ask Coach Nikki if I could take a DAY OFF for Recovery of Procedure and Her Response was " DO YOUR WOD".  There you have it, guess I am doing a workout after all, 1 Sugar Free Red Bull and CF Endurance WOD here I come.

CF & CF Endurance WOD =
Run: 12x 20sec Sprints, All out Efforts... 2min Recovery between sprints
Decided during the 2min Recovery I would do some CF. 
Sprint 20sec, 25 something, Recovery, x 13 Rounds.  25 Something inc - Pushups, Situps, J Jacks, Squats, Etc...

Thank You Nikki I felt so much better after the workout :)

Day 2 Paleo!

Death By Meters Monday..........

I don't know about you but anything that has the word Death in it does not sound like fun to me.

CF Endurance = Rest Day

CF WOD =

Death By Meters - Sprint Run - Timer Set at 1min (?) and you start at 1 Sprint and at each beep you climb the amount of Sprints you do until you run out of time.  I got up to 20 w/ 12sec left and decided to STOP!

KB Swings x 10
Burpees x 10
Total 7 Rounds

BURPEES SUCK!

Food - Week Started back at Day 1 Paleo.

CRAZY ALL ROLLED UP IN ONE!

Saturday 2/27- Sunday 2/28 =

I guess the most exciting thing was I made it through my 5 Days Paleo Eating and it was NOW FREE FOOD WEEKEND!!!

The Funny thing is I ate better than I thought.  I was very conscious of everything I ate during the Weekend and even though I had Cheats I always came back to Paleo eating habits.  How Funny!  The 5 Days eating strict Paleo I felt so good so when it came to cheating I was reluctant.  Had Fun Anyways!

Saturday was a long 8hr Workday for me on my feet so after, I had no energy or desire for a WOD, so DAY OFF.

NOW SUNDAY...................ANOTHER STORY!

3 WOD Sunday IT IS!

CrossFit Endurance (Run) - WOD #1
2x5/5x1 Intervals = 2x5 min intervals w/2min recovery between intervals, 5x1min Intervals w/30sec recovery between intervals, Hold maximal distance possible on each of the set intervals. Ended up over 2miles total.

WOD #2 = Time Trial - 1 Mile TT = Time 8:08 which is a BIG PR for me :) Very Happy, could have gone faster without the fresh/bloody blisters on my heels.

WOD #3 = 2:1 pacing - 8x 2min On, 1 min Off.  Got through 4 Rounds, so Half the WOD and COULD DO NO MORE!

The Endurance Athlete In Me WINS AGAIN!  Yes the WODs are Hard, Yes I go and push myself to the Limit, Yes it hurts, But then you take a breath/get some water and GO TO THE NEXT!

I Guess these are My Shoes! Bloody and I Love Them :) Paper Thin and Speedy Color.


Fran Friday!

Friday 2/26 = Fran Challenge Round 2 (Fran is a CrossFit Workout).

Time to Beat from 1st Round - 8:19

Despite ALL the Nightmares I had Thursday Night it was Friday Morning and Now time to face Fran.  Lets just say Fran is not a very nice girl in the CrossFit World and my stomach was in knots.  Coach Nikki wanted me to stay with the same amount of weight and routine as I did the 1st Round.  Timer goes off and as I get through my first 21 Thrusters I know I have this, get up to do my round of 21 band Pullups and my leg starts shaking out of control (started laughing so hard) switch legs and its time to finish, got through all the rounds without putting my bar down and to the Finish Line I went.  Calling Time at 7:07 and PR 1:12 :) Give me another 4wks and I am so ready for Fran Round 3.  Later Saturday I found out that I Placed 3rd Beginner Level, I can not tell you how good that felt.  BRING IT ON FRAN!

Fran WOD =
21 15 9
Thrusters 35lbs
Pullups w/ Band

Just because I did a Warmup and Fran you don't think I am done, DO YOU?  NOPE!  The Endurance Athlete in me always wins no matter how hard the workout is. 

WOD (Workout Of Day) #2!
500 meter Row
50 Situps
x4 Rounds.

Lets just say, I WAS SO FINISHED AND TIRED after that.  No CF Endurance WOD for me, I was SO DONE!  Double WOD Friday It Is!