Honey, I'm Home!

I never really left actually, just took a break. I am glad to say though, that I have a new outlook and I hope that the break leads to a change for the better. If you missed it, I added a page up at the top (wrote it a while back and never got always kinda chickened out about posting it) that details a little bit about me, in a roundabout kinda way. I like that. It's like a puzzle. Can you figure it out?

To catch you up real quick, since going on hiatus:

I traveled home to Hawaii and got in some good WODs at my sister's box, Crossfit Waipio.

I participated in the 31 Heroes WOD. That was a beast! I hit set new PRs in C&J (110) and Snatch (70).

 I finally bought a wetsuit and braved the cold California waters for some surf.

 Hoku graduated from Puppy Preschool with flying colors!

I can do unassisted kipping pullups for *all* the WODs (at least the ones we've done).

I totally fell off the paleo wagon in Hawaii and am trying to get back on it.

I complete Fran for the first time ever and did it Rx'd.

I started using Beyond the Whiteboard to track my results.

 My dad and I reconciled. He even came to visit me in SD.

You could say that I've been a busy body or you could say that I haven't. Either way, I felt busy! On to the WOD! Here's what we had today:

Fun yeah? I thought so.

My first reaction when I saw this was "huh... it's so short." That looks like a lot of stuff to do in 12 minutes. It sure felt like an eternity during it though.

It took me almost twice as long to do the step-ups as it took me to do everything else COMBINED! Those were killer. It didn't help that I couldn't really see over the kettlebell to know where the box edge was. I definitely almost fell a couple times. The first round I got through unbroken, but the rest I had to break into 10/5/5. It was hard getting up there for those last few reps. Everything else wasn't so bad. I used the swings to try and catch my breath and get ready for the next round of step-ups. That approach kind of worked... until I got more and more tired.

My result: 4 rounds + 10 (25 lbs)

My goal was 4 rounds. It took a lot to keep stepping onto that box in the final seconds. Even though my back was to the clock, I knew it was counting down. I just gritted my teeth and tried to keep moving and not drop the weight. My legs are going to be feeling this one later today. Thank goodness for some fish oil!

On a side note, here's some pics of what's been going on.

Reppin' Crossfit Waipio during the WOD today.

Tandem SUP at home with my sis.

The "after" picture from 31 Heroes.

My dad chowing down on some fresh uni at the Little Italy Mercato.

My little graduate!

She may love my dad, but she still hates the water!

Jump Around

Today was another of those "it doesn't look so bad" days. Just like every other time too, I was horribly wrong. Guess that I'll never learn. It will always be bad.

No weights, but tough work nonetheless.

I started the first two rounds not using a band for pull-ups, but I knew that wouldn't last. By the third round I was on the red band. The pull-ups were still a struggle. 30 seconds of max effort, even with pacing, is tough. I was exhausted after 20 seconds and really had to push to get in a couple more reps each time. 

The tuck jumps sucked, but once I got a pace going I felt good. I actually was able to get more reps at the end than in the beginning. Laura made us turn around and face the back wall away from the clock a few rounds in. Except my shin hurts now. Boo!

Lastly, the sit-ups. My game plan was to be consistent. I'm not very fast at doing them, but I held on and managed to get 15 almost every time.

Here's my breakdown at the end of it:

Pull-ups: 154 reps

Tuck jumps: 447 reps

Sit-ups: 158 reps  

Total: 759 reps

I'd say that's not too shabby.

On a side note, I wore my Reebok Crossfit Nanos for the first time today. Not too bad. They definitely need a break in period. I'll do a shoe comparison/review once I get a good feel for these. 

I got the black and grey ones.

Hoku chilling outside this afternoon.

Check out this pic that Laura took this morning. My minions!

Pull-ups!

Friday Fun (a little late)

Sorry for all the missed posts lately. It's been a crazy week around here. I didn't feel so well on Tuesday but was hoping that it was just allergies. After taking some zyrtec and realizing that didn't help at all and feeling pretty crappy later watching Totem, I resounded that I was indeed getting sick. Ugh, I hate being sick. I especially hate being sick while watching something as awesome as Cirque du Soleil. I stayed home sick on Wednesday and took Thursday off from CrossFit as well in order to kick this cold. Luckily, it worked and I was back at the box yesterday morning.

Here's what welcomed me back.

At the box, we just started something new, which I think is an awesome idea. In our Foundations classes, there are 3 WODs that we use at the end of each. Now, we've worked those WODs back into our programming and are using them as benchmarks. Sounds like a great idea to me. 

I decided to use this as training for when I eventually have to do Fran. After the warmups, I loaded up 65lb and got ready to start. 

For some reason, I always forget that thrusters are much harder than push press. It was doable, but I couldn't finish any of the sets unbroken. I had to go by fives in order to keep good form. The box jumps were actually my best part of this WOD. I had a good rhythm that I was able to keep up the whole time. The run portion was, well, a run. Like any other. Mostly I used it as an opportunity to catch my breath before getting back to thrusters. 

My time: 13:00 

That's actually 27 seconds slower than when I did this in Foundations, but considering that I did this in Foundations with just the 23lb bar... I'd say this is still an improvement. Looking forward to doing this again in the future and seeing how I fare.

On a side note, here's some shots from the week.

Push press on Tuesday.

The show was amazing! Can't wait to see another one.

This little pup keeps me pretty busy too. She likes getting into trouble. 

Raise 'em up!

What a way to start the week off... two things that don't really tickle my fancy: overhead squats and WODs where you're constantly in the same position.

This is what was waiting for us at the box today.

So basically, you're arms are going to be in the overhead position for 20 minutes straight. Yay!!!  not really. Who gets really excited about that? You must be a freak. (No harm intended).

I went light. As in the 15kg bar. Really. I'm a little embarrassed about that, but I needed to be able to use my arms the rest of the day. Hey, at least I stuck with the 25lb plate for the lunges!

I'm thankful for staying at that weight. 15 reps is a lot for OHS and then you don't even get to rest afterwards because your arms are again over your head trying to keep the plate from bouncing off your noggin. 

Thank goodness my Rogue Wrist Wraps came in this weekend. I put those babies to good use today.

I had to really focus towards the end of the AMRAP. As I got tired, I started to go more on the balls of my feet instead pushing through my heels. I'll take less numbers for better form. No sense getting lazy in here.

In the end: 8 rounds

And that was moving until the very last second too. 

On a side note... how awesome was Chris Spealler's performance this weekend at Regionals? Freaking amazing!!!! I'm so excited that he'll again be at the Games. I'm gonna get to see him in action. Can't wait! If you haven't yet, check out the Games site and watch the videos. There are so many inspirational athletes. 

And here's some shots from my weekend.

Picked this little cutie up on Friday. She's such a darling.

It's worth it to wake up early for this face.

Celebrated Cinco de Mayo with some paleo spaghetti (and a cheat burrito earlier in the day).

Then prepped food for the week. 

Pull and pull some more

Do you ever have those days when you just feel... bleh? Today was that day for me. At least in the morning. I got plenty of good sleep last night, about 7.5 hours, but for some reason I just wasn't feeling it this morning.

Thank goodness it was a lifting day.

Deadlifts are fine by me. They make me feel strong. They also scratch my legs and thighs, but I won't hold a grudge against that. 

Strict pull-ups though, they DO NOT make me feel strong. They make me feel like a wuss because I can strain and try with all my might and not get my chin over that bar. Well, at least I could get a few out with the red band. 

Here's how the rounds worked out for me:

1. 6 pull-ups; 125lb DL

2. 5 pull-ups; 135lb DL

3. 5 pull-ups; 145lb DL

4. 5 pull-ups; 155lb DL

5. 5 pull-ups; 165lb DL

Not bad weights. I was really trying to focus on form for this WOD. I was happy with it. Too bad it just didn't get me going for the day.

On a happier side note, this little ball of love comes home with me tomorrow!!

Mile a Minute

More like mile in 8 minutes and some change.

I'll get right to it. This is what I woke up to.

I don't even like running 600m, it's no secret that I don't like running nearly a mile even more. That's what was up for us this morning. 

At least there wasn't another run tacked on to the end of the wod like the last time.

Pretty straightforward today. I focused on my running form and breathing much more this time. I don't know if it was that or just that I'm getting back into better shape, but...

I made it back in the door in 8:19.

That's a full 1:40 faster than the last time I ran that distance. That was on March 24. Hmmmm... guess this CrossFit thing is working.

There was the row afterwards, however I have my PFA (physical fitness assessment) this week and my quads are still sore from Friday so I decided to take it easy. I rowed an easy 1000m.

Of course, once I get to work, I find that the test is rescheduled to the following week. Great.

On a side note... here's some shots from my weekend.

Finally summer weather! I busted out the shorts.

Yummy paleo breakfast of sweet potato hash, bacon, and eggs.

And a not quite so paleo dinner. Mussels and shmrip on a spicy red sauce. Homemade goodness.


This little angel is Hoku and she comes home on Friday. Can't contain my excitement.
Check out her blog Put a Corgi In It and follow her on twitter @HokuBear