CROSS FIT - March! When the heck did it get to be March already?!?!

What's up? What's going on?

Less than four weeks to Sectionals. D'oh! Made a bunch of paleo meals this weekend (cabbage rolls and spaghetti squash "pasta"). Doing it Byer's Rules from this last Saturday until the big weekend.

Found out what's been ailing my jerk thanks to an olympic lifter we had come in to do a seminar. I'm not subconsciously afraid of getting under the bar. I have some serious shoulder inflexibility going on.

So what are you gonna do about the shoulder flexibility, Leya? Anything you can share?

Today's WOD sucked the life out of me. My DU's sucked. Didn't help that the gym was so freaking crowded. Anway:

400m run

10 squat cleans (45# was all that was available)

100 DU's

10 squat cleans

400 m run

10 squat cleans

100 DU's

10 squat cleans

400m run

Time was 29:27. Then worked on dead hang pull ups and HSPU's.

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No booze March. I have spaghetti squash to cook up tonight. Nom, nom, nom.

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

I had a great weekend. Saturday's 12 miler went surprisingly well. The last two miles weren't all that pretty but weren't painful . Time was 2:02.

This morning we did 1RM Thrusters...which I've never done before. I got up to 110 and failed on 115. I'm happy with that as I've never attempted more than a 75lb thruster before.

WOD was 3 rounds for time of:

21 KB swings 15 Box Humps 9 K2Es 3 Thrusters (I used 75lbs)

My time was 9:17 but I had to wait like 20 seconds before my last set of K2Es since there weren't any available stations...oh well. I only did 25 pushups and 2 sets of assisted dead hangs afterwards as I needed to get to work. I'll finish off my pushups later today

Leya- do tell what you are planning to do for that flexibility...

Carol-That does NOT look like a fun workout....

Di- Damn those cookies!!!

Amy - Excellent job with that workout! Especially after the 12 miler.

Diane - Yay! We can be buddies. We can do it! Mmm, cookies. After this month is up, I'll need to figure out some waffle and cookie recipes that are gluten free that also don't taste like butt.

Carol - That looks freaking awesome! How are the HSPUs coming along?

Tonight was 3x5 squats @ 80 percent then a metcon of 15-12-9 185lb deads, 24" box jumps and ring dips. Power went out mid way so I got a lovely two minute rest. My time, without counting the rest was 15:01. Had to do most of the ring dips as singles. I've gotten too heavy lately. D'oh. Last was 20 DUs unbroken on the minute for five minutes and I got all five rounds. Tomorrow is Filthy Fifty.

Die-I've never tried the spaghetti squash, mostly because I'm lazy and hate to cook. Now that I'm interested in trying it I can't find it here.

Amy-Great job on your workouts and running. You are on fire!

Question about coconut milk. Sometimes when I open a can it's just normal looking. Other times there are lumps. Does that mean it's bad? I haven't used the lumpy stuff because it reminds me of when my mom used to make powdered milk and it repulses me! But I can't figure out how you know if it's gonna be lumpy or not when you buy it at the store. Any thoughts?

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400m row 400m run

My times were 4:26, 4:23, 4:30, 4:25

Dang, it was chilly out there. But the sun was up! Daylight savings time starts in a couple weeks. I don't know about getting up at what feels like 4 AM. But I do like more evening daylight, so I reckon it's worth it.

Leya, still no daylight savings time in Saskatchewan? My mom lives in Phoenix, where they don't mess with the time. It gets confusing!

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

When you get home in a few months, you can make some spaghetti squash. It is easy. You stick it in the oven at 350 degrees. When the skin becomes soft, you cut it in half length-wise, then scoop out the seeds. The seed scooping is the hardest part. Then put the two halves face down on your baking sheet and put them back in the oven for about 45 minutes. Scrape out the squash and throw away the rind/skin/whateveritscalled.

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

So does it taste good? I mean the spaghetti squash. And I've tried shaking the can.

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Carol - Well, I think it's awesome that you've got them. I am no where near being able to do them and word on the street is they're showing up at our sectionals. No idea about the lumps. Maybe it's the brand? Dang, now I'm craving chicken coconut soup. May have to drag Kurt off for some after our workout tonight.

I wish we were always on DST. I like it better than "real" time.

I have used lumpy coconut milk. I think it is just clumps of fat. Like my thighs.

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

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I am not really doing Paleo. I am eating porridge for breakfast. It's cheap and it's filling.

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

Mostly over this cold/sinus. Still popping mucinex daily. Hitting treadmill for a 4 miler tonight. The boredom might kill me first, though.

You girls are killing it, and shaming me into stepping it up.

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"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

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36:17. Ipod helped me get through it. I run without socks, and must've had shoes on too tight, because I got a nice blister on my instep.

Die-Recipe sent. Try it. If I can make it anyone can.

800m run * 15 burpees * 15 DL (110#) * 15 abmat situps

600m run * 12 burpees * 12 DL * 12 abmat sit ups

400m run * 9 burpees * 9 DL * 9 abmat sit ups

200m run

Time was 19:41. Probably could have Rx'd it at 135# but that's ok.

Then I decided to work on my wide grip deadhang pull ups and HSPUs. So 3 sets of 5 each. Pull ups were ok. I need to get past some kind of mental block at 5 or maybe work on them before the WOD. Then for the 1st 2 sets of HSPUs I was trying to get all the way down to the fat part of my abmat. I was ALMOST there, but couldn't quite get it. So on the last set I decided to start off in a headstand with my head already on the mat and see if I could push up. It was kinda hard, but I did it and then when I lowered myself back down I got all the way to the abmat and proceeded to get 3 more HSPUs with that ROM. Definitely the best ROM I've had with those. Yay!

Nice work Carol!

We did thrusters and pullups this morning (but not Fran). I worked on pushing away from the bar some on the pullups. They are frustrating.

My perimenopausal insanity is OVER. Thank God. That was awful.

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

Anywho...I'm posting from my phone

Carol- I think the clumps are normal (like my thighs too Die lol). Just mix them up and go about your way. You could stick it in the blender...and holy Shiz that pizza looks tasty! Can I get the recipe? I am totally gonna put that on my new paleo food blog!!!

Leya- how's your sectional prep coming??? 3 weeks eek!!!!

Jim- I can no longer entertain the thought of running on a treadmill. I feel your pain...

This morning we did 5x5 back squats. I did 5x5 at 150lbs. I miiiiiight have been able to add 5lbs to that but probably not. The effects of all this running are taking their toll on my leg strength. Keeping that in mind for the next three weeks' WODs. I'll tone the weight down if needed. Then our wod was 3 rounds of 1minute max double unders, 1minute max pushups and 1minute rest. My DUs are lame so I only got like 20 each round and 18 pushups lol. Did some assisted dips after.

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FUUUUUUUUUUUUU**********************

OK, I feel awesome again. What a relief! Big black cloud has settled in over my boyfriend instead. He was all mentalpausal last night. He says he is better this morning. Too much beer for him, so I did not drag it out of him last night. Sleep cures a lot.

This morning's was a great workout with little equipment! My time was 22:22. The pushups were tough after the first 10, but I just took my time. Form suffered, but I stuck to my toes. MY DOUBLE UNDERS ARE COMING! Woot! I got 19 total, usually interspersed with singles. Once I got three (with singles) before I stepped on the rope. So I did 19 doubleunders, untold singles among them, then I finished with 150 singles. Called it time at 22:22. Then I did a few more double-unders before I collapsed to the floor.

One of my fellow CrossFitters (new guy) said I am tough. That is the ultimate compliment!

Tonight is yoga. Looking forward to it!

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

Diane-You are tough. Booze free March is proof. I mean...St Patrick's Day? Great job on the DU's. Any new welts?

Amy-I sent the recipe via FB. Enjoy. My family is asking me to make it again this weekend and my husband even wants me to teach him how to make it so he can have it when I move back to CA. Definitely a hit.

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I think I might have some whip marks on my behind but my forearms were spared because I wore a long-sleeved t-shirt for the run outside. It was 30 degrees, which is pretty darned balmy.

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

21-15-9 of:

185lb dl's

hspu's (rom to 3 inch med ball)

20" box jumps (bench)

17:40. The hspu's took for-ev-er.

supposed to warm up to 60 and sunny saturday. too bad I'll be inside painting and what-not. Almost done though. Florida is a little over 2 weeks away.

Today's workout was awesome. Should have gone heavier on the thrusters, but apparently I left my balls back at CFO.

400m run followed by 16, 12, 8, 4 DLs (132#), Burpees, DB Thrusters (22# DBs), pull ups and finish with another 400m run. Time was 24:41. I was quite happy with that.

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I've been a gimp for the past few days so I've missed a couple of WODS. Sucks but I'd rather have a dystonia moment now instead of at sectionals. They did strongmanesque max sandbag loading on Wednesday, which looked like super fun, too. D'oh! Hoping I can make it to the gym today to make it up. On top of that there was shoulder presses, muscle up practice and a 3k run.

Carol - NICE workout! When are you headed back to California? And if it makes you feel better, it could be worse. We're still all winter wonderland with hoar frost covering the trees and plenty of snow!

Jim - Well, you can always head outside on a break and enjoy the weather! And I am jealous of your Florida trip.

Diane - Sorry to hear your sweetie was cranky yesterday. Nice work on the DUs!

Amy - Sorry to hear your computer went poof!

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Carol, where are the dogs staying ?

Di, whip marks on the booty ? hey nowwww ...

Amy , this site is a haven for mal-ware virus'. I don't come here on my home computer anymore.

Feeling much better and feeling that fire to attack wods again. I do read the .com's wods and sometime follow it, but one thing I have noticed since the 2009 Games ... the wod's having gotten increasingly tougher with more volume and heavier metcons, like today's:

21-15-9 of

225 lb Dl's

135 lb OHS

I could rx this one, but those OHS' would take a really long time to complete.

Putting up drywall in a kitchen pantry tonight, so no wod.

I've noticed the same thing about the .com WODs.

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This morning we worked on strict pullups then our WOD was amrap in 15 minutes of 6 burpee box jumps, 8 abmat situps and 12 one arm OH dumbell squat. I used a 30lber for the squats and got through 7 rounds and one burpee box jump

Did 50 pushups after and a set of strict pullups

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

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Tough workouts this weekend. Saturday was 3x 7rounds of the Bear + 10 pullups and 10 burpees. I was feeling weak. I was tired from staying out late on Friday, I guess.

Yesterday was a deck of cards workout, facecards removed. Burpees, situps, American KB swings and slamball. Jokers were 400m run. THAT was good.

Rest day today!

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

I was planning on Helen today, but someone was using the Smith Machine which is what I use for pull ups. So I subbed 24 push ups for the 12 pull ups. Obviously easier, but it still got my heart pumping. Time was 12:25 (I think). Then I worked on K2Es. I'm getting much better about not swinging my body so much. It helps to reverse my grip (palms facing me). That shouldn't make a difference, right?

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I gave Robb a jar of my almond/pecan butter that I make and he said when I start to sell it he'll put it on his blog...freaking awesome! I am researching all I have to do...

Took saturday AND sunday as rest days (say wha!!??) And todays workout was awesome! We did 3x3 deadlifts (185!!) Then our WOD was 10-9-8-7....of ring dips and L pullups. I of course used a band for the ring dips and pullups...I just did strict pullups...time was exactly 12 mins.

We did Fight Gone Bad this morning. Big improvement since I did it on 9/23/09.

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

Die-Great job! I think I've only done FGB once or twice. That's one I definitely don't think I could handle timing-wise on my own. Plus it involves SDHPs and box jumps so I'll avoid it forever if I can.

Leya-How are things? Have you been able to work out?

Quiet around these parts lately.

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Amy, that does sound good.

I'm not exactly slacking, but not getting any workouts in, since last Thursday anyway. Have a lot left to do on this house between now and the 19th (when i leave for fla), so it is taking priority. Diet is ok, but not eating enough in a day's time.

April will be back to normal, thankfully.

Carol, that palms-in grip would be tougher, for me, especially the torque it puts on my wrists.

I'm not slacking... here's some proof

Put on some weight... sitting around 64.5-65kg pretty steadily these days... somewhere in the 20-21% body fat range...

I will plop in more often if that's cool with you all

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Carol, it was the legs inspiration thread, wasn't it?

Jim, almost vacation!

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

I have missed you folks as well... FB isn't enough I have found...

raw singles for deadlifts tomorrow and raw singles for squats Saturday

I'm pole dancing again... tonight is my 4th class I think... only doing an 8 week series this time... finding I need to ease up in the gym on bench work on Tuesdays to compensate... going to go in later this afternoon for some upper body accessory stuff

Diane - I think you're right. Carol's name also came up in that thread!

Carol - Sorry! Been quiet and I need to stay off of nutrition related threads. I am finally back to normal (well, for me - ha!) today. Workouts have been spotty for almost a week. Blech.

Jim - How is the house stuff coming along?

Amy - Sweet! I'd definitely buy nut butters from you. That's awesome you had a good time at the seminar.

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Now I wanna know what was said... anyone wanna find me a link?

If I end up with more awesome pole dancing bruises I will post pics... I am still recovering from the nasty bruises I got 2 weeks ago but a pic now wouldn't do them justice...

No need to rehash this one...just for your info Telle

I saw that one on the hockey team... I have some choice words... wish I was here when that came up, but it looks like many of my tracker ladies made the good points

Pole dancing was a pain... I couldn't make it to the top of the pole last night My legs kept sliding so I wasn't gripping properly... how frustrating...

I was bagged by the end of the night though and crashed shortly after getting home.

Tonight is deadlifts... heavy raw singles... I shall have vids for your viewing pleasure

Rest day for me and I am loving it.

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So Die-You did this whole thing 4 times through in 22:22? I'm thinking about doing this one tomorrow.

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I used two bands on the pullups, should have used one since I couldn't get my head around doing more than 5-7 a round.  Stupid double-unders kept my score down.  Some rounds I got a big fat ZERO and others I got one or two.  Oh well, I tried!  My score was 323. 

Telle, these workouts are short and sweet!

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

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We worked on handstands today. Held a handstand against the wall fo 30 seconds and then for a minute.

WOD was complete awesomeness!

5 rounds of AMRAP in 3 minutes of:

3 power cleans, 6 pushups and 9 squats

Resting 1 minute between rounds

I used 95lbs for the cleans and did all pushups on my toesies! Only got 3 rounds per set cuz I'm slow like that...some of the guys were getting 6 pffffft!

So I decided to order one of these. Call me a sucker, but for $19.95+cheap intl. shipping I figure it'll come in handy for these WODs that mess me up with the timing.

400m run 50 push ups

400m run 50 situps

400m run 50 lunge steps

400m run 50 DU's

The only problem was that at DU #37 this happened:

Wtf? I added a 400m run at the end to kind of make up for not finishing the DUs. Time was 17:14 I'm bumming about my rope.

deadlifts were good... was stuck a few months ago and unable to get 270 off the floor... pulled 275 and 280 last night belt only... will get the vids up when I can

Telle, wow!!! I can only get 135# or so. Well, I haven't done deads for a while because I hurt my back, but I know they're going to come up again soon. And I'm ready for them!

We did backsquats, kettlebell cleans and rowing today. I think I like kettlebell cleans. That was really the first time I've done them. Once one of the trainers showed me how, but they weren't part of a workout that day. I'd like them to be part of a workout!

My squats kind of suck. I can't get low enough.

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

Di - you are probably squatting on top of your legs... point your toes out, push your knees out, sit back and think of squatting between your legs... if you need to, actually pull your toes off the floor just a bit to make sure you are on your heels.

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

And it's not just that I have a crush on Berardi... LOL

This is the beautiful man...

I have to tell you guys I've been messing with IF. Today was a fasting day. I feel like I'm on speed. Is that normal?

sorry about the rope Carol. You must have burned a hole in it.

Damn Telle!

Jim - that is Krista Scott-Dixon, she knows her stuff...

I've tried the IF stuff... not my cup of tea...

Bench doubles today... should be fun

Rest day here. I'm tired from working until 9:15 last night AND from drinking wine. I poured the rest of the wine down the sink this morning. I never used to do that. LOL!

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

This morning was Barbara. Which is 5 rounds of 20 pullups, 30 pushups, 40 situps, 50 squats with a 3 min rest between rounds

Squats were the killer along with situps. I suck at them...did pushups on knees

Carol - I tried it a few times last year and I didn't really lose anything, either. Robb Wolf wasn't a massive advocate. He noted it's mostly to improve insulin sensitivity and they don't recommend for people who are stressed as it messes with cortisol levels. I've known other people to really dig it, though and do really well with it.

Amy - Babs is a beast. Good work!

Diane - Enjoy your rest day today. Can you sneak in an afternoon nap?

Hey Jim - How many days left before vacay?

Things are going okay here. Reno is taking for ever. Did the Airforce WOD today from Midwest Sectionals. It was way harder than it looked. Finished in 11 minutes even (thank goodness as it was a race on those last front squats and I had nothing in the tank for four more burpees). Yesterday was 3x5 deadlifts and lots of skill work. Thursday I coached and Wednesday I was too trashed from Chelsea on Tuesday to do anything. Eating has been good! Can't wait for the paleo endurance to kick in.

My Second Storey

Squats went well-ish today... 245 belt only single... 255 just wasn't there