Encouraging July 4th Hero WOD

These encouraging words were spoken to me today while finishing up my last 1/2 mile of Murph today, "Great job Becky.  If you can get through this, the rest is cake.  This is the hardest WOD there is."  This was from the owner of the gym who was doing the workout with us today.  As he said this, all I wanted to do was collapse on the asphalt I was running on.

MURPH:
As prescribed this is done with a 20lb weighted vest

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

I did half of the work, 1/2 mile run, 50 pull ups, 100 push ups, 150 squats and 1/2 mile run.  The heat was intense while doing the WOD today.  Doing my push ups I was actually thinking about our troops over seas.  I thought about them doing push ups in the sand, running in the desert, all while in full uniform and gear.  I can't even imagine it!  I am very grateful for our service men and women.

Aside from my first few times at the gym this was by far one of the hardest for me to get through.  The difference of completing this compared to some of the first few was ALL mental.  I couldn't physically get through the first WODs that I did.  Today I could physically do all of the work, but with the heat and thought of all I had to accomplish, I was having a hard time mentally pushing myself through.  But when I ran through the gym door at the end I felt AWESOME!  I was done.  I DID IT!

That is the feeling I still get after completing every WOD.  Every single time I go in I feel like I have accomplished more and I am that much stronger for it.  This is the feeling that keeps me coming back for more.

Weekend preparations

So today was the prep day for the week.  Eric and I went grocery shopping Friday evening.  Somehow even with a list we both had to run out for ingredients that we missed.  So lesson learned, I have to check out the recipes and get the lists in order a little better from now on.

So the menu for the week:  (this is what Eric and I both have made to share)

Chicken salad (I don't have a recipe for this, sorry, but I only use organic ingredients in it.)
precut fruit raw (berries, pinapple, cantelope, honeydew, and grapes)
precut veggies raw (red and green peppers, cukes, and broccoli)
The Bomb pork http://fastpaleo.com/the-bomb-pork/
Chicken scampi http://fastpaleo.com/chicken-scampi/
Paleo crunch http://paleosimplified.com/recipes/paleo-crunch/
Fried Eggplant http://fastpaleo.com/?s=fried+eggplant
Rosemary roasted carrots http://fastpaleo.com/?s=rosemary+roasted+carrots


The websites are listed for those of you that may be interested in the paleo or clean eating diet.  I am really feeling good about getting everything cooked today and being able to sit down and enjoy my evenings after work and not have to worry about what to eat.  From all of the other blogs, fitness magazines that I have read, and the experience with my husband, this is one of the best ways to make sure my diet stays on track and there are no excuses.  That is what I need, NO MORE EXCUSES!

How do you stay on track with your diet?  Please share any secrets or websites that you use with me.

My power snatch is better...and an eye opener for my diet.

Hey everyone!  It have been a crazy 2 weeks.  I had an infection, found out that I was allergic to Penicillin, and felt like crap for about 5 straight days.  However I have pushed through it.  I am improving my running.  I have had 2 runs and a CF workout in the last 24 hours.

Last night's run was 5.5 miles and tonights was an easier 3.  This morning WOD was "Randy" 75 power snatches for time.  

I shared the bar with my 6am buddy so we each did 50 power snatches in 9:56.  I was excited to hear the trainer tell me that I had great form on my power snatch.  He even told me to tell my trainer husband that my snatch was better than his.  Now I am not sure if this is true (he has been at this for years.), he did his workout later in the day while I was running.  However, it was really nice to hear that kind of a compliment at 6 in the morning.  The snatch movement for some reason has come easy to me compared with some of the other movements like the clean and jerk. 

On the diet side of things...I have gotten a calorie counter app for my phone.  I track everything that I eat/drink.  It even has a bar code scanner for those foods that I do eat that are packaged.  Surprising to me, there are not very many anymore.  Just my prepackaged almonds and almond milk for protein shakes on most days.  By tracking my foods I have been able to see that I am still very low on my protein intake and high on the carbs due to all the veggies and fruits that I am eating.  It is allowing me to adjust my diet to hopefully help me perform better.  

Now all I need is a few solid weeks of no health issues.  I am hoping that all of the workouts and improvements in my diet will help me to maintain a healthier mind and body.  

Hero WOD at 6am? What am I crazy?!

I wake up, let the dogs out to do their business, grab a bottle of water and fly out the door to get to the 6am class again this morning.  Again, I realize that the class size is much smaller, which I like.  The loading doors opened up as soon as we started into the warm up on this hot summer day.  We focused on a bunch of dynamic stretching before starting.

What I learned for sure today Hero WOD=torture for sure.  These are WODs named after fallen armed forces HEROES!!  This is what I kept thinking to myself while enduring the 25 and a half minutes that it took me to complete it.  

MICHAEL

800m run

50 abmat situps (scaled to 30)

50 back extensions (scaled to 30)

However scaling it did not stop me from having sore abs from all those situps!  Or stop the hamstrings from tightening up this afternoon from the back extensions.  Surprisingly the run was the hardest part for me this morning.  My short legs did not want to propel me forward at all!  However I did take a minute to see the beauty of the morning sunrise through the trees.  

I got home, drank my protein shake~not paleo, but I am horrible at cooking bacon-either undercooked or burnt.  There is no in between!  So I just quite trying.  I only eat it when my husband cooks it, perfect every time!  

So then I was off to work.  Here is my dilemma, I am hitting a wall at about 3pm.  I am so tired and want a nap.  Day 2 of 6am was working I thought until 3pm.  I am going to keep trying the 6am for now and see if my body and internal clock will reset.  Any suggestions?

Morning WOD not a total fail but....

Today was my first attempt at a morning WOD.  It wasn't a total fail, but full of blooper moments.  Let me remind everyone...I AM NOT A MORNING PERSON!  This was obvious to everyone in the class including the trainer when I couldn't stop yawning during the warmup.  I was totally winded after 60 seconds of jumprope because I was yawning nonstop during it.

The workout 5-4-3-2-1 ground to overhead squat and muscle ups (I cannot do this yet.)  So scaled it was dips and the movement of a muscle up on the rings from the ground up.  

Well my addition skills were lacking that early in the morning as well.  By the time the workout started I finally realized that I had 55lbs not 40lbs like the trainer had suggested I use.  Then in the round of 3 on the last rep of overhead squats I actually squatted myself all the way to the floor and had to release the bar behind my head to the floor.  I think I was still sleeping.  Everyone looks and shouts the same question, "Are you ok?"  I get up, dust myself off and answer, "Yep, I can do this!"  I then miraculously complete the workout in 7:47.  

So maybe getting up and working out isn't completely horrible.  The smaller class size was nice, and I got to see an old friend from school that comes in the morning.  

Here's to hoping that my next attempt at a morning WOD goes a little smoother.

I NEED to run.

I am beginning to feel the NEED to run.  I NEED to run to focus.  I NEED to run to clear my head at the end of the day.  I NEED to feel the sweat on my brow.  I NEED to feel my lungs open up and suck in the fresh air.  I NEED to feel my legs pushing off the ground and propel me forward.  I NEED to run!
Now this is a crazy feeling for me.  Just 72 days ago I stepped into a CrossFit gym and thought that I wouldn't make it through my first workout.  Today I ran a 5K as a training run.   This is a pretty drastic change in less than 90 days.  I committed to running a 7.5 mile run, however when I did this I did not consider myself a "runner".  Actually I haven't considered myself a runner until tonight.  I was running in a gentle rain, sucking air into my lungs, listening to the frogs in the canal, and I realized...I am running in the rain!  I would have never ran in the rain!  I thought that was for extreme, fit, healthy people.  I don't currently consider myself any of those terms.  However I do feel like I am on my way to fit and healthy.
Tonight I also had the pleasure of coming home to a grass fed bison steak and cabbage, onion, bacon side dish, my husband is a great paleo chef!  I really think he has a calling in this.  He also made kale chips that made it out of the oven and straight into our bellies.  I finished out the night with a paleo brownie, the base is mashed dates rather than flour.
This has been a great start to the week.  It is now time to keep the momentum going!

Soreness like I just started all over again.

WOW...that WOD yesterday, appropriately dubbed "Evil" by the trainers,  kicked my butt.  My arms, my chest, my quads, my hamstrings, my calves...this list could continue going until I named every body part.  I haven't been this sore since I started in March!  So I decided that it would be a good day to head out for a run.  

What a beautiful night on the Ohio Erie Canal Towpath!  A nice breeze as I ran 3.5 miles.  I did get a new app for my iPhone called Ease into a 10K.  This tells you when to run and when to walk.  So I am beginning to see an increase in my speed and distance since every run is based on 40 minutes if I use this app for about 6 weeks, and then the time will increase along with distant goals.  I needed an easier night and a run to clear my head.  I really think some of my best thoughts and ideas come to me while running.

Beginning tomorrow I am focusing on increasing calcium and iron in the diet.  We shall see if this makes me feel any better.  I have been struggling a little bit with what I think my performance should be and read up on a few fitness sites that those 2 things are vital to performance and most women are deficient in both.   I am hoping that a few days of this will help turn things around for me.  

A little bit of struggle to make me stronger.

Tonight was HARD!!!  I struggled through the warm up and then struggled through the workout which was only 17 minutes long!  Thrusters, burpee box jumps, and clean and jerks.  None of which came very easy to me tonight.  I did however increase my box jumps to 16 inches!  So I guess tonight wasn't a total mess for me.
My wrists are not feeling all that great right now, even after stretching them out several times.  I was encouraged by the trainer (my wonderful husband) that I will begin to increase my wrist flexibility and that they will not feel like this forever.  I hope he is right.
I also noticed in the shower that I have lovely "burpee bruising" on my knees.  I apparently was throwing myself to the ground during this.
So how do I deal with this?  I have started by going back over my blogs and reading about the times that I have felt successful during my workouts.  This has helped me a ton.  I am strong enough to get through these workouts!  I will continue to get stronger everyday!  I will be better for admitting that tonight was a struggle, and I know one day I will be better.
Tomorrow is a new day and a new WOD.  I just pray that it doesn't include burpees!  (I really HATE burpees.)

Looking forward to "date" runs.

Tonight was a 40 minute run with my "running buddy," my cousin Ginger.  I really look forward to our Monday date runs together now.  She tells me stories about her 6 year old son that crack me up and keep me occupied and not so focused on only the run.  He is such a smart little guy.  Our "runs" used to be mostly walking with sprints mixed in.  However now we are running more than walking.  She has become quite the inspiration to me.  It started off with "if I have someone waiting on me then I will run at least once a week."  To "I cannot wait to run and see her this week!"  Ginger and her husband Greg are also my inspiration for participating in the Akron Roadrunner Relay.
This journey I am on so far has been amazing.  I am amazed at how quickly my body has changed and adapted to CrossFit workouts, running, and even my diet.  I still get sore after most workouts, but nothing like the first few days.  I actually enjoy and embrace the soreness and know that my body will be able to handle the next one to come.  I am not really having the diet cravings that I used to have.  I also notice when I have had too much sugar or carbs that day.  I have a hard time unwinding and sleeping that night.
Tomorrow back to CF.  I will remember my gloves, to eat something light and well before the WOD, and wash my makeup off my face!

New running PR

July 4, 2011 I ran in the North Canton YMCA 2 mile run, finishing time 24:40. Today June 3, 2012 I ran a 2 mile for time at the Canal Fulton tow path, finishing time 20:24. New PR (personal record)! I knocked over 4 minutes off my time! I also ran my first mile in under 10 minutes which I have never done before. I must admit I was a little disappointed that I was unable to maintain under a 10 minute mile for the second as well, but soon that day will come for me.
The results are motivating me to continue moving forward. I will continue to become better and faster as long as I can keep myself focused.

Exciting news

Ok so I have the new mobile app for blogger! This means I can take and upload pics easier, blog from anywhere I am, and for those of you following my journey I can blog more often.
Oh and in other exciting news, I am 50 days smoke free! This is one thing that I am so incredibly proud of. So I am now off for a run now. Stay tuned for more!

A little bit of "DIET" talk

So today I wanted to talk a little about "DIET".  This is an area that I have MAJOR room to improve at.  I am dubbed "The Carb Queen" by my husband, even though I went gluten free due to allergies about 6 years ago.  I will find a way to eat salty or sweet, crunchy or soft, carb loaded foods at all times!  So paleo is not really friendly to my carb-loving ways.

However, I have been making small changes and getting away more and more every week from the foods that are toxic to my body and put me in the place 2 months ago of lethargy almost all the time.  I have read that "losing weight" or "fitness" is 10% workout and 90% diet.  I will tell you from my experience, it has made a big difference for my laziness to eat less of the processed crap!

A book that I have read recently, Why We Get Fat, And What To Do About It; by Gary Taubes, goes into what the reason is that we are all gaining weight and why it is so hard to get it off.  I have lost 8 pounds in the 2 months that I have been doing this.  You may think that is not much.  But think about the this:  I am stuffing my face full of bacon, almond butter, olive oil, steaks, almond milk, eggs, and my husband's Thai turkey wraps (I am addicted to these), and I never measure anything.  I eat until I am full.  This is because of WHAT I am eating, NOT how much I am eating.  I encourage anyone to look into this diet if you are struggling with hunger.  I am never hungry!  Our bodies were not intended to live in hunger for prolonged periods.  Don't get me wrong in current society it is difficult to follow Paleo 100% of time.  I have ice cream on a weekly basis and I have my slip ups.  This is why I started by saying I have room for improvement.  We are all a work in progress and I strive to be better every day.

So the picture above is called Paleo Breakfast Bread.  I am not the most comfortable in the kitchen, but this was quick and very easy to make.  I had to eat it as soon as it came out of the oven.  The verdict?....YUM!  It is awesome!  Here's the recipe:

Paleo Breakfast Bread

• ½ cup creamy roasted almond butter
• 2 eggs
• 2 tablespoons honey
• 1 teaspoon vanilla extract
• ¼ teaspoon stevia
• ¼ teaspoon celtic sea salt
• ¼ teaspoon baking soda
• 1 tablespoon cinnamon

1. In a large bowl, with a hand blender, mix almond butter until creamy
2. Mix in eggs, honey, vanilla and stevia
3. Add salt, baking soda and cinnamon
4. Mix well with hand blender until all ingredients are combined
5. Transfer batter into a well greased 8x8 inch Pyrex baking dish
6. Bake at 325° for 12 to 15 minutes
7. Serve

Serves 4  http://www.elanaspantry.com/paleo-breakfast-bread/

Not very lady-like WOD hands

So after yesterday's WOD my hands are feeling it.  I have blisters and I now feel official as I have what I am dubbing as WOD hands.  It doesn't feel pleasant at all, but I luckily did not rip them open.
I am realizing that I will no longer have feminine hands.  Breaking nails, splitting nails, blisters, dryness, and calluses will be a part of my life now.  I must accept that.  However, I don't have to accept bad hair.  So in lieu of another WOD at the gym that will tear up my already tender hands, I got my hair done.  I did not skip working out all together though.  I did my own little thing before work.
20 air squats
10 push ups
10 sit ups
6X
This allowed me to work on the core strength that I am lacking.  I would really like to be able to do some of the gymnastic type WODs but I don't have the core or upper body strength to really work much on the rings.  I have a hard time with being able to stabilize and lift myself.  I am actually thinking that since this did not take that long to complete that I may add this to my day.  Well maybe not 6 rounds every day, but a version to work on some extra stability.
I also want to say a big thank you to everyone that is reading the blog.  I cannot believe the stats on my homepage!  Any support or suggestions that any of you would like to give to me is welcome.  Thanks again for reading.

Important lessons learned

I learned a few important lessons today during my workout.  The workout was 500m row and directly to  55lb bench press reps until I failed x4.  I completed 4 500m rows and then a total of 26 55lb bench presses.  (this is much harder than it sounds.)  I also found my max bench press which today was 75lbs.  

Lessons learned

1.  Do not eat pork for a snack an hour before a workout.  You will feel like puking during and after the workout is complete for about an hour.  (I didn't, but really thought it was coming)

2.  Rowing can cause your hands to blister if you hold the bar really tight.

3.  Always wash the days make up off your face before a workout.  You will wipe your face on your shirt at some point and end up with makeup smeared across your face and shirt.

I will have to learn from my lessons today.  All of these things I will not do again!  However, I seem to love the pain and oddly enough the nausea that I received from my workout today.  I think I am a little insane now.  It was not that long ago that I was afraid to even walk into a gym and now I really like it! 

I missed a little bit due to ear infections (yet again) and the other "Utilitarians" as they call themselves at my Box actually asked where I was and if everything is ok.  They genuinely care and want me to be there next to them working out.  I feel like a part of the group for sure.  Dare I say that I too am a Utilitarian?!  Not really sure about that yet.

Open Gym time

Sunday's are open gym time at the box.  This means that I can 1.  go in and complete a workout that I may have missed earlier in the week or 2.  work on something that I need to improve upon.  So I took the opportunity to have my husband/trainer work with me on back squats.  I was only using 55lbs and we were working on keeping my chest open because I am afraid I am going to fall on my face when I do them.  I also worked on assisted pull ups.  I really want to be able to do unassisted pull ups.  Even if it is only 1 at a time.  
After that I went for my first run with my new app called ease into 10K.  This is a 10 week to 10K training app.  It actually tells me when to run and walk, warm up and cool down right along with my music.  It makes running a breeze!  No looking at a stopwatch.  I can just run!  I love it.  I have 14 weeks until the 7.5 miles so I should be fine.  That is only about 1.3 more than a 10K.

CrossFit Regionals! Awesome!

So no workout today.  Instead I went to the CrossFit Central East Regionals for the CrossFit games.  I totally LOVED every minute of it!  CrossFit Utility had a team that kicked butt today.  Women's 70lb dumbell snatches and men's 100lb!  They sailed through the workout.  The rest of the team did a ridiculous number of squats, pull ups and shoulder to overhead, again with insane amounts of weight.    Then one of the trainers made the individual men's and also kicked butt in both workouts!
I also got to see Rich Froning 2011 Fittest man on earth, Graham Holmberg 2010 fittest man on earth, and Dan Bailey who broke 2 world records while I was there.  Not to mention Julie Foucher who is crushing world records for the women.
This has shown me that it is all about being the best me that I can!  There was so much motivation in that room.  The competitors were cheering each other on!  It was so awesome to be a part of possibly the best regional competition there is.
I also got a new CF tank top that says "getting stronger everyday"  This is my reminder that it is all about continuing to try.  As long as I am doing my best I will be successful at all things in my life.
So today I took away...find your motivation everyday and strive to be a better you every chance you get!

Day Off and Gardening

Today was an off day.  I did spend almost 2 hours in the yard getting my garden box ready, moving stones to widen my flower beds and shoveling up dirt and grass.  I felt awesome out there!  It was a beautiful Ohio spring evening!  The best part??  In 2 weeks I will have a garden planted. Fresh tomatoes, squash, green onions, broccoli and herbs will be on my plate in no time.  Oh and I won't be sore tomorrow because my CrossFit workouts have helped strengthen my squat, my stamina, and arm strength.
So I have no fear that I will wake up sore from yard work tomorrow!  YEAH!!!
Relay training will be taking a drastic shift next week as I have committed to the 7.5 mile leg now rather than the 4.8.  I do believe that CrossFit will help me reach this goal!  It is constantly varied functional movements.  This will help with the strengthening of the legs and core.  I am excited to push for a goal that just months ago seemed unreachable!  I hope that yo all will continue to follow my journey and cheer me on!

Feeling like a kid again.

Feeling a little silly tonight at the gym.  I felt like a little kid on the playground with pulls to inversion.  In this move you pull yourself upside down on the rings.  I needed a little assistance from the trainer to get myself upside down.  It was really fun to try something different!

Then in between working on that I had 4 rounds of 500m row.  My best time 2:12 worst time 2:21.  I feel good about both of those since this is only the second time I have gotten on the rowing machines.  

It feels so great to be getting to know some of the other members and feeling like I am a part of the group rather than just the new girl.  They remember my name and cheer me on to be successful!  I am actually enjoying the madness I put my body through.  I feel strong!  

On a side note the non smoker that I have become is an amazing feeling!  I am officially over what experts call the hardest time.  I am officially smoke free 25 days.  My Quitometer that I started states that I have already extended my life by 3 days and saved over $150.00!!  AMAZING!!!  Loving life right now.

Girl WODS will always suck...

So tonight's WOD was Kelly....
RX: 400m run
         30 20inch box jumps
         30 14lb wall balls
Repeat 5X
I am still scaling this stuff!  I swear I will never be able to do a complete WOD as prescribed ever!  But I guess that is what keeps me going.  I wonder if I will ever be able to really do it.
So my scaled back version wasn't much better.
   400 m run
   15 14 inch box jumps
   15 10lb wall balls
Repeat 4X
I am so glad I quit smoking!  My lungs were on fire during round 3!  However today I realized something...I have increase my box jumps by 2 inches,  I increased my wall balls by 2lbs, and I was there while my husband was helping to instruct the class!  This is real progress for me.  So maybe I am not doing a workout as prescribed, it doesn't make me weak.  I am getting stronger and more confident every time I walk in for another round of CrossFit insanity.
I wonder what I have in store for me tomorrow...

30 Day Check In

Today is officially 30 days into my Lifestyle change.  There have been some minor set backs this month.  Including, ear infections, sinus infections, soreness beyond belief where I couldn't even walk down stairs, medication changes that increased my appetite (I am done with those now), schedule upsets, working later shifts, and switching gyms with the closing of the highways for repairs.
So where do I stack up in the 30 days?  Did I achieve anything that I set out to do?  What are the biggest differences?  Can I continue to live my life with these changes?
Yes! I did achieve the #1 goal!  I have energy!  I am no longer the self proclaimed lazy one in the relationship.  I may not workout every day, but I have noticed better sleeping habits.  The increase in activity has allowed me to sleep more soundly through the night and I wake up feeling better in the morning.  I have also found that I would rather play outside with the dogs than sit on the couch watching TV.
Major changes?  Again sleep is the biggest I think, but there were some others.  Due to the medications I was on during 14 of the 30 days with my ear infections I did not end up losing any weight.  It made me so hungry!  But that is ok because I was able to maintain my weight!  Another major change for those of you that do not know I was not able to continue with the workouts being a smoker.  So 15 days ago I quit smoking.  It was easier than I thought to quit.  (now I did not say it was easy!  It is difficult!  It was just easier this time because there is real reason behind it.)  I get through my workouts with much greater ease than before.  I find at CF when I try new things I am much stronger than I think I am.  I try everything at least once.  I also find that the running that I have started again has been much more enjoyable.  I am having fun running with my dog or my cousin!  It is not a workout chore, it is a reward from the day to go running and not answer a phone or worry about driving in traffic.  I am loving increasing my milage and seeing how quickly I get better at it.  I ran 4 miles today!!!!  I have never ran more than a 5K so that is a PR on the last day here.  I couldn't be more proud of myself for running 4 miles!
So the big question is can I maintain this lifestyle?  YES!  YES!  YES!  This is all maintainable for me.  The new recipes and foods are enjoyable.  The other members at the CF box are motivating and encouraging.  I am registering to run the second leg of the Roadrunner Marathon with my cousins.  I CAN do all of this.
I will continue to blog my journey for the summer.  I am switching my focus to speeding up my running and getting stronger and leaner with CrossFit.  So the blog won't be all about the soreness of trying new things all the time.  I will add CF WODs, paleo recipes, running information, and my progress to getting in shape.
Thank you all for your support!  I didn't think that I would reach so many people with this blog!  I am so blessed to have friends and family that really want to see me happy and healthy.  So CHEERS to the next 30 days of health and happiness for all of us!

Burpees make me want to puke...

I walked into CF tonight excited to workout.  Then I see the white board.  WHAT?!?!?!  I have just walked into hell.  Burpee box jumps?  You have got to be kidding me!
Tonights WOD
25 8lb Wall Balls
20 Burpee 12 inch Box jumps
15 8lb Wall Balls
10 Burpee 12 inch Box jumps
5 8lb Wall Balls.

As I walked over to start my first round of burpee box jumps I was ready to just give up.  I still have a little fear of the box jumps.  I am afraid that I am going to slam my shins into the side and miss the box.  I also really HATE burpees.  I feel like I am flopping all over the place and in all reality I probably am and no one is telling me.  So both the thing I fear and the thing I despise are both in the same movement.  I decided that since there was a cap on time I would just start them.  If it took me 20 minutes to get through just those first 20 burpee box jumps then so be it!  I had to do it for myself.  Well I finished the entire WOD in 8:25.  Not bad considering I didn't know if I would make it through the first half.

I don't know if I will ever be truly comfortable with the box jumps and I am pretty confident that I will NEVER enjoy doing a burpee.  However, if they help my butt look good in a pair of skinny jeans I will suck it up!

Snatch X30

Snatch, this may seem like a funny word, however when referring to a workout it is not funny at all.  This is a starting from the ground to overhead in one explosive motion, in very simple terms.  I was taught tonight the basics of a snatch with a PVC pipe.  Then the WOD
ISABELLE
30 Snatches for time (45lb weight for me)
4:49

I struggled through this awkward movement for the first 10 and then the movement started to become a little easier.  I don't think I will ever be able to perfect this movement and I am just fine with that.  I just hope to be able to do it without so much mental anguish every single time.  All I could hear in my head was one of the instructors, "Through the roof!"
I am quickly learning that this is a process and that I will always have more to learn and things to be better at.  This reminds me of a quote that Eric told me, "Don't wish it was easier, wish you were better."  Coco Crossfit.  I am reminding myself that I am getting better.
So since the workout was quick and intense I met up with my cousin and her son for a 2 mile jog along the tow path by my house.  A very nice way to wind down my night.

New running partner-my pup!

Today was another run day.  The CF I have joined has an open gym on Sunday.  This means that any member can go in and work on anything that they want or do a workout that was missed earlier in the week.  I decided that this is not a big goal for me to attend, it is probably too early into my CF experience to really gain much from it.
So instead I took my 5 year old rottie Ava for a light 2.5 mile jog instead. We had fun on the tow path even in the rain.  She helped keep me motivated.  When my pace would slow a little she would rub her face on my hip and remind me to stay focused.
However I am now having issues with my food.  The steroids that I am on for my ear issues are causing extreme hunger and bloating.  As soon as I finish eating I am thinking about eating again!  I did make my chicken salad for lunches this week.  So I am trying to stay prepared and good for the week.  However, Eric took me to my favorite, Pav's, and for the second time this week I had the NY cheesecake ice cream!  The only good news is that is not the flavor of the week starting tomorrow, so I cannot go back for it.
I am also still struggling with my ever changing schedule.  So food and time management are my focus this week.

Soreness that feels good

Today is an off day.  I started the day off with a slow 30 minute jog.  I didn't even realize my legs were sore until I began my run.  I think I am feeling the box jumps from 2 days ago now.  As I was running I was actually thinking to myself that this soreness that I have actually feels good!  The strength training that I am now doing I believe is helping my running.  My legs feel really strong when I have run recently. Back to CF tomorrow for some more punishment to this out of shape body.  I CAN'T WAIT!

WOD #2 at Utility

I went back for more tonight.  I am feeling good and not too sore.  Tonight I was the only women in the class with 6 men.  (A little intimidating at first.)  I also paired up with Eric for the strength-power cleans.  So he helped me out with my form.  For some reason the squat clean came a little easier and I felt the need to go into a squat on almost every single rep.  However, I was given encouraging words that it is all about muscle memory and I just have to do the move about a thousand more times and I will be fine.  (Oh man!)

I really like that every class starts out with the same warm up.  

1 minute jump ropes

15 pass throughs

15 air squats 

15 over head squats

This is so much easier to remember!

So today's WOD was also scaled back for me.  

5 power cleans (25lbs)

200 m run

4X

I finished in 8:55, I was hoping to be a little quicker, but I am also not trying to kill myself.  I am happy with the change to a new Box.  The drive is much better and it makes the time spent working out about 30 minutes less.  

No CF tomorrow due to having to work late, but I will be running in the morning.  It feels great to be back on track.  

(Oh and the whole not wanting to go to my husband's gym thing...it's long gone.  I am now comfortable with not being perfect.  I will never be perfect, but I can enjoy working out and being my best self.  Which is what he has been trying to get me to do all along!)  Thanks Muscles for supporting me!

Back at it....

Hello All.  I know I have been away for a while with posting.  I had double ear infections and now I am fighting fluid in the tubes in my ears.  Needless to say this has caused me pain and vertigo that was not good for being in the gym.
However, I was back at it last night.  I have started at a new CrossFit gym now.  This is much closer to home and happens to be where my husband trains.  Last night he was next to me in the class though.   The trainer was so nice and understood my limitations and scaled things back a bit for me to allow me to get a good workout but not kill me.
The WOD...
40 Double unders (scaled to 80 singles)
30 Box jumps (scaled to about 12 inches)
20 Kettlebell Swings (15lbs)
5 rounds (scaled to only 4 rounds for me)
I finished in 14 minutes!
After that I met up with my cousin and went for a 30 minute light jog.  I will be going to be on her Akron Roadrunner Marathon relay team.  So here's to back at the gym and running as well.

Prepare Day...Ready for the Week Ahead

Day 9...new and welcome evidence that my changes are working SLEEP!  I am tired, and sleeping well.  I have now had 2 nights of full sleep.  I did not wake up in the middle of the night 5 times like usual.  I am worn out from working hard, not worn out from doing nothing.
My entire upper body is sore today though.  Must have been the 14lb medicine ball I was attempting to workout with yesterday.  Shoulders, arms, even my back all stiff and sore today.  I feel like I may be adjusting to having some amount of soreness to my body now.
Today was a "get ready for the week" day.  I made a paleo chicken salad for lunches this week.  I couldn't wait to eat it.  YUMMY!  I even shared it with my mom I thought it was so good.  I learned how to roast my own peppers while doing it.  I feel pretty accomplished!  My husband,  Eric, made paleo blueberry muffins.  Oh so good.  They smelled so good even the dog jumped up and stole on while they were cooling.  (I was not happy about it, but Ava loved it)  Eric also made a curry chicken with mock rice (cauliflower) dish for the week.  So I am prepared to eat healthy all week.
I am having fun with finding new recipes to try.  I have found that the website Pinterest has many paleo recipes, it links to sites that will then have even more to choose from.  I also found other things for CF on this site, everything from hand wraps, to compression socks, to tshirts, to workouts.  It is a great site to search and then link up to sites I really like.
So I think bed time will come early tonight so that I can prepare myself for the week ahead.  I am actually looking forward to my crazy workouts this week!

WOD Drunk

Day 8 workout number 4.  I was not really feeling like going today.  I still feel a little bit off with the allergies.  However I was there.
The warm up-It always starts with 2 minutes of jump rope
25 jumping jacks
10 hand release push ups (mine were done from knees)
1 rope climb (I lay on floor and pull myself up with rope and arms only)
15 air squats
2X
Then today the WOD was a 14lb med ball partner workout.  I was really happy to have Sarah there with me!  She had to pick up some slack for me.  THANKS SARAH!!!  You Rock!
50 18in box jumps
50 wall balls
50 sit ups
50 squat cleans
200 meter run
Oh yeah and when you finish that start all over again!  This was 2 rounds.  We finished in 22:22.  Not too bad considering I was hurting through the whole thing.
When I got out to my car I had what Eric refers to as "WOD drunk"  This is when you are so exhausted that you actually are experiencing a feeling of being drunk.  It is really strange.  So I had to sit in my car for a few minutes until I felt a little normal again.
My legs are going to be killing me tomorrow for sure!

Who am I trying to fool? I am NOT a morning person.

Here's Day 7.  I did not make it to the 5:30am class.  I am NOT a morning person, and despite my best efforts it didn't happen.  I am also not feeling so well today.  I slept awful last night, my head is throbbing, my eyes are itchy, my ears are sloshy, and I have had this weird feeling in my throat all day.  I think the Spring allergies are now upon me.

The evening class at CF is not a class it is an open gym.  This means that you can go in and do whatever workout you want.  After only attending 3 classes so far I am not really secure in going in and not feeling all that well I have decided today will be another rest day.  On the positive side I have lost 3 pounds this week!  This was not my original intention, as I am looking to be stronger and have more energy as a result of CF.  However, the results are motivating at the end of my first week.  

Tomorrow is a new day...so I will take some allergy meds and take it easy tonight and will be back for more CF tomorrow at noon!  Stay tuned...

The Differences-taking control!

Day 6...Today is an off day from the gym.  After yesterday's grueling workout I am a little sore, but not as sore as Day 1.  Maybe I am beginning to build up a little tolerance for the soreness.
So here I am almost a week into my journey, and I have noticed a few changes or differences from other workout programs that I have tried.

1.  The Aerobics class-I would go and try out new classes offered and never receive much instruction because there would be one teacher to about 15-20 students.  It is more of a follow the leader type workout.  I also never felt completely accepted.  At CF I have 1 on 1 instruction on every move I make to start out.  Also when I walk in and see a new face they immediately offer a hand shake and introduce themselves to me!  I know everyone I am working out with.  The CF instructors and others in the class actually cheer you on through your workout.  It is an amazing feeling as you are pushing with that last bit of effort in you to hear, "That's it Becky!  Push!  You are doing awesome!"  Who doesn't want to hear that when you are working out?!  I love it!

2.  Home videos-I don't have to do it.  I will admit to skipping over the difficult parts or parts I just don't like.  Nobody sees me.  Nobody knows I just skipped that part.  Nobody cheers me on directly.  Nobody cares if I do it or not.  At CF everybody sees you.  Everybody wants you to push through and succeed at the difficult stuff.  Everybody cheers you on.

3.  The gym-As a girl the gym is very intimidating!  I would find a piece of equipment, read the instructions printed on the side, and adjust everything to my height and as soon as I would start my first reps someone would come over and stand there waiting for the machine, timing me.  Then on the treadmills, ellipticals or bikes there are sign ups, time limits, and again someone standing there waiting for their turn.  I always felt rushed like I was taking up another person's time by working out.  At CF everyone works together.  I am never in someone's way.  If I am slower than another person they will cheer me on to help me through rather than looking irritated that I am taking up time.

I hope that me realizing these differences it will help make a difference in my commitment.  I have already noticed a difference in that I am sleeping so much better.  I am also eating better then ever and without feeling deprived or having cravings for unhealthy foods.  This has come very naturally.
So in 6 days I really do feel like I am taking back my life and that I have more control than ever!

Attempting to induce vomit WOD!

WOD number 3 is in the books!  I was very excited to go tonight, and not because I have a rest day tomorrow, but because I had a buddy there tonight.  My friend Sarah shared my pain in a very intense workout.

We grabbed a few jump ropes to warm up.  Then the 5 of us follow our instructor out the back door.  Oh my! I knew this would be an interesting warm up.  I was correct!  

25lb overhead walking lunges (this is horrible)

Farmers walk 

Oh yeah and a tire flip.  At least this was done doubles so Sarah and I were a pretty good team.  

After that fabulous warm up came HELL!  

The WOD...

60 double unders (this meant 180 singles for me as I am not able to do the double unders yet)

50 air squats

40 parallette push ups  modified by being on my knees)

30 burpee toes to bar (modified by knee lifts, I can't get my toes overhead just yet)

20 25lb one arm kettlebell swings 10 on each side

10 wall climbs ( I didn't get all the way up but I was pretty impressed with myself)

5 muscle ups (modified with 15 dips and 15 assisted pull ups)

My time 18:11!!!  HOLY CRAP!  I seriously felt as if I was attempting to induce vomiting throughout the entire thing!  However, I can say I have made it through 3 workouts without, and my biggest fear was that I would puke in the middle of the workout.  I think I am making progress!  We shall see how I feel tomorrow.  Next workout Friday 5:30am!  I must be crazy.

This is how I am feeling after Elizabeth

Nervous Nelly about Class 2...

So here I am on day 4 of the 30 days...still sore, but feeling a little better today.  I made it through the workday.  (Mostly because I was smart enough to wear flats today)

I was determined to make it to the CF class tonight.  I get in my car and begin the 20 minute drive.  Oh no, I am more nervous as I get closer.  I have no idea what I have in store for me tonight.  I don't know who the instructor will be.  (there are quite a few at this box) The closer I get the more I want to turn around.  I suck it up and walk in.

Yeah it is Chris!!  The same instructor from my first WOD.  I immediately feel better.  So now for the warm up...

I grab a jump rope and start!  All of a sudden my soreness is gone.  I am able to move again easily.  

Warm up 2X

15 nose to wall air squats

10 good mornings with 45lb barbell

5 pull throughs

Easy!  I got through without a scratch.

Mobility however, that is another story.  Stretch the cat 5X.  This may look easy, but I am here to tell you that when you are hanging onto those rings your body starts swinging and there is no coming back.  Good thing we did them over a mat and from the lower rings.  Oh and I needed assistance to swing my fat butt over after 1 try.  One time is all I could do alone.  But I guess that is the reason I am there right?!  To develop these skills.

Strength

Deadlift.  They helped me find my max deadlift.  I am proud to say that my max rep to start out is 135lb.  

WOD-ELIZABETH

95lb squat clean

Ring dips (I had to substitute bar dips)

20 sec on 10 sec rest each move 8X 

Seems easy enough right?!  WRONG!!!  At the end of the WOD I fell to the floor!  Seriously that is 8 minutes.  Thats all!  Eight tiny little minutes.  My arms and hamstrings were about to explode!  

Then comes the GHDs.  This contraption looks like something used to torture people.  Guess what...it is!  One minute of GHDs is TORTURE!!!!  

So now here I am sucking down what I think is a rather tasty chocolate and peanut butter protein shake.  I will be praying that I can move when I wake up.  The goal is to be there for class again tomorrow!

Day 3 (Soreness Hangover)

So today is day 3 of my journey.  I was hoping to make it to my second class tonight.  However, the soreness in my legs that made me fall during a trip to the grocery store stopped me from attempting it.  Yes I said I fell!  My right leg just gave out and I wiped out in the middle of the produce section of the store.  I really hope that the security cameras caught it and they have pleasure in my pain while re-watching the ridiculousness of me trying to scrape myself up off the floor in high heels.
I was actually there to pick up some veggies for my Paleo diet that I am also working on.   The Paleo diet is also a part of my journey.   I have been gluten free due to allergies for about 5 years now so this part shouldn't be quite as difficult for me.  For those of you that do not know what this is...in a nutshell it is a grain free, dairy free diet.  However, I will being doing a version called Paleo Moo.  This includes dairy in the diet.  All fiber and carbs are delivered through the veggies and fruit that I eat.
OK...since I was fearful of going to CrossFit tonight (physically I could not do a burpee to save my life at this point) I decided to go for a very slow 30 minute walk and then soak in a Epsom salt bath for 30 minutes.  I have also increased the amount of fish oil that I take daily to help with the soreness.  And I am taking Advil for inflammation!  So I am hoping to wake up tomorrow a new woman!
I have decided that unless I am worse tomorrow (I seriously do NOT think that this could be possible) I will suck up any discomfort and participate in the WOD.

First WOD Ever!

I would like to introduce myself and tell you a little about my background. My name is Becky and I am 30 years old. I have a wonderful husband, 2 great pups, a supportive family, a fabulous career...but something has been missing. I am too tired and unfocused to fully enjoy all the blessings in my life. I am looking to motivate my life and become stronger, more focused, and finally feel good about myself. If I drop a few pounds in the process great, but that is not my primary focus.

My husband has always been a "gym rat", athletic type that will try anything. He began CrossFit about 7 years ago. I was intrigued by the fitness and wellness levels that he has acheived, but never really tried it. He has recently become a Level I CrossFit trainer at a local Box. I decided that I am sick of being the lazy one in the relationship and I have joined a box as well. Intimidated by going to his I have joined a different Box in the area.

March 30, 2012 was my first class. I was a little nervous on the 20 minute drive to my class. I do not know anyone that is going there to train today.

So here I am at my first CF class..."please don't tell me I have to do Burpees" was all that was racing through my mind. Chris the trainer, "Ok everybody. Line up at one end of the mats and lets do Burpees the length of the mat."

All I could think was I have walked into my personal hell! Oh and that I did NOT want to be the girl puking. So I did the warm up. I did not die or puke! Bonus!

Then came the WOD (Workout Of the Day)

10 25lb Kettlebell swings

6 Pull ups (mine were assisted)

8 65lb Push Press

4 Sumo Squat High Pulls

10 minutes

AMRAP (As Many Rounds As Possible)

I was able to get through 4 and a half rounds. I was pretty proud of myself!

That brings me to TODAY! I could barely get out of bed this morning. My quads are on fire with every step I take, my biceps want to explode out of my arms, and my lower back and core are not happy when I go up or down the stairs. Somehow this is actually motivating to me. I am excited to return to CF tomorrow night. Dare I say that after one WOD I am catching the bug?

I have purchased a 20 visit package to use within 30 days. This is my journey!