Back Again

Sorry for the absence. My sister visited for a week and things were just busy. Like getting home exhausted every night busy. I think I need a vacation from her vacation here.

Anyways, on to today's workout.

Here's what was on the menu. I was actually a bit excited to do this.

Mind you, that does only say 1 round. Not 7, that's just the way some people write. Going into it, I figured about 15 minutes to finish this. My goal was to get through every thing unbroken, but I had a feeling that 25 bag slams was just not gonna happen after the KBS. I was right. I went unbroken until 15 bag slams, then I had to take a break get some blood back in my arms. Managed the pushups in sets of 5, hand release of course.

Then... BURPEES!!!

Holy cow. Those hurt. It's only 15 right? Wrong! It felt like 100. I just kept thinking "don't stop" the whole time. They were very slow at the end.

Now to finish with TGU. Those are tough because you want to go quickly, but at the same time you can't because you could hurt yourself easily. I don't know about you, but a face full of kettlebell in the morning is not something I want.

Stayed strong and guess what? Blew my hypothetical time out of the water!

My time: 9:47!

I was pretty proud of this. At the end, I could see the clock and I was concentrating on not stopping. I was stoked at that time. Especially after the mini-wod warm up that we did. That was tough!

Back at it again tomorrow. We'll see how many people show up. It was packed this morning. I counted 22 as we went out for the warmup jog. Never though I'd see that in the morning. It's awesome!

Here's some shots of my past couple weeks.

Enjoying the company of my sister.

Of course we hit up Disneyland.

Crossfit right of passage: my first hand rips.

Played with some rays at SeaWorld.

Hoku got tired and had to take a nap.

Bryan's last wod at CFEV. Gonna miss you!!

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!

(Almost) Helen

This is gonna be a quick one because it's late (for me) and I gotta get some sleep. Would have worked on this earlier, but I spent most of my night keeping an eye on this little one who decided to be a little terror tonight.

Don't let that cuteness fool you, it didn't last long!

The WOD this morning I called "Almost" Helen... known at our box as Hell-in. Today, I called it "Almost" because the run portion was shorted 100m. We only did 300m. Hey, I'm not complaining. Helen was the first non-Foundations WOD that I ever did and it sucked. Here's today.

I really wanted to use the 25lb kettlebell today. Normally, this wouldn't be an issue, however I was feeling yesterday's deadliest and box jumps a bit. J-Law wouldn't let up though and I grabbed a 35 pounder. Ugh. Getting that thing all the way overhead would be a definite challenge.

Overall, not bad. I got through the first round unbroken and felt good on the run. The second round wasn't as triumphant. Definitely slowed a little on the run and had to break the KBS into 11-10 and pull-ups into 7-5. By the last round, my run was sluggish for the first half though I managed to stride out the last half. Same deal as round 2 with the KBS, but this time the pull-ups went 6-6. 

My time: 11:55

My first attempt at Helen ended at 13:20 and that was with 25lb KBS (eye level only) and the green pull-up band. I would say this morning was a comparable effort. I can't say how much cutting the run down affected my time, but I'm happy with the results. 

Mini-WOD Monday (again)

It was such a beautiful weekend here! I spent most of the weekend outside. Took Hoku to the park on Saturday, that was a lot of fun but she hates her collar and harness and just moped around most of the time at the park. Then on Sunday, got some good sun time in at the beach. It's just not the same as Hawaii though. I miss the non-kelpy beaches of home.

After all the gorgeousness, it was time to get back to work today...

At first glance, I thought it looked pretty fun. Burpee pull-ups though? What about the vertically challenged of us? Ok, fine. I'll grab a box.

The first WOD went without any major hitches. I loaded up 85# for the front squats. It was doable, but keeping them unbroken was a kick in the butt. By the last set, it took pretty much everything I had to get the last rep up. The burpee pull-ups I wasn't a fan of. I thought it was awkward to do a burpee then get on a box and do a pull-up. There was just no way that I could reach the bar from the floor. So sad, I know. Too bad there's no getting over the shortness, I'm pretty confident that I've stopped growing.

**I'm just going to add in here that while 4 minutes seems like a long rest, it goes by so FAST!** 

Before I knew it, I was having to start the next WOD. I choose the 25# kettlebell and the 15# bag. I felt like the 15# bag was a little light, but that's 75 bag slams when everything is over. I stuck with my choice. The kb push press were definitely a lot easier with my right arm than my left, I expected that. They actually turned into more push jerk by the end when I was getting tired. The OH lunges sucked as usual. The bag slams were blah. I still prefer the ball, my forearms were getting tired of gripping the bag each time that I had to pick it up. Not a favorite.

Rowing was ok. I averaged 26 seconds for each round. While I was aiming for the fastest time that I could get, I was also trying to ensure that I was using an efficient stroke. Wildly pulling at the rig is not going to help me any. I was pretty happy with my performance. It's kinda funny, the 30 seconds of rest is longer than it takes you to row 100m, I def enjoyed that rest.

My total time: 29:28

I'd say that was a good start to the week. Bring on the holiday weekend!!! Woo! 

Have you signed up for Murph yet? Get it done!

On a side note, some shots from my weekend.

Started things off with a paleo carnitas burrito. 

At the park.

Hoku practicing her tragic, moping face.

Perfect tanning weather. 

Burpees, Bells, and Balls

The first thing I do in the mornings after my alarm goes off, is take a peek at the wod on the CFEV website. This morning I was having particular difficulty... then when my eyes focused a tad bit more, I realized why. They changed the website last night!!! I wasn't even clicking in the right spot on my iPhone. Check out the new site... I think it's pretty badass.

When I finally focused enough to find the wod on the site, here's what I saw.

Didn't look so horrible, but I have a particular dislike for wods that increase in reps throughout. I find it mentally more taxing to keep thinking that I have more reps to go than I completed.

The burpees in this wod were killer. I was struggling by the middle of the second round. Silly me, I also went heavy (not like Laura was gonna let me go light anyway). The kb swings weren't horrible with the 35lb bell. The ball slams sucked with the 20lb ball though. I was barely going in sets of five by the last round and a couple times almost dropped the thing on my head. Thankfully, that didn't happen.

In the end...

My time: 12:20 (35lb kb, 20lb ball)

At least I didn't have to run around anywhere!

On a side note, here's my dinner and it was super delicious!!

Homemade paleo butter chicken with cauli-rice. Mmm.

From Russia With Love... and a new PR!

Today was a bit of fun. We got to play with kettlebells for the entire class. Well, at least the part that came after the warmup.

I was actually pretty stoked about this workout, it sounded like fun. At the end, I thought it was fun... except one part. That was when I lost a bit of focus, banged the kb off my thigh on the way up and then almost whacked myself in the head with the thing. 

That would not have been enjoyable.

I am pretty happy with myself for being able to complete this using the 25# kb. A month ago, I was using the 25# kb in wods that required both hands. Now, one handed... yeah, I'm awesome. Not really. Still happy that I was successful today. 

Granted, I did have to stop a couple time and grab a small bit of chalk. 

Am I the only person that uses chalk for pretty much everything that involves lifting/swinging something?

Maybe it's just that my hands get sweaty when gripping the kb. I'm pretty sure that I'm the only one who used chalk today. Maybe I'm just becoming a chalk whore. Maybe it's because chalk just makes me feel stronger. Whatever, I lifted a decent weight with it today. 

My time: 9:20

After the wod, I still had some extra time and decided that I would do some deadlifting. The last time I pr'd I had already done over 35 reps. This time I worked my way up only doing 5 reps total. I had already gotten a pretty good warmup with all the kb work.

So with Laura watching and urging me on (and to make sure that I didn't have crappy form) I got up 195#!

 I really wanted to try another at 200# but Laura and I both new that while I most likely would have gotten the weight up, my form would have gone to crap and I would have lifted that too much with my back. 

I'll give it a couple weeks and see what happens. 

That it for now folks!

Mini-WOD Monday

I'm pretty sure that I dreamed about CrossFit this weekend, so I was ready to go this morning. When I saw the WOD, I even thought, "hey, this looks like fun."

Well, that was until I woke up enough and realized that those were overhead squats... my least favorite lift. Ever. I just don't like them. Weird, because I love snatch and snatch balance and everything snatch related, but I really hate OHS. Huh, gotta 'em sometime I guess. 

The class was pretty full this morning thanks to a couple Foundations graduates (yay! congrats!) and a couple of drop ins (welcome!). I ended up starting with the row/run to alleviate overcrowding with the OHS. I felt good for the first round, but the second run, my legs just didn't want to start moving. I finally got them moving on the last half of the lap (the downhill portion). I was on the floor when that part was over. 

Next up was the OHS. I feel like I shortchanged myself a bit, because I didn't go very heavy. Once again, psyching myself out. Started too light and ended up not reaching my full potential. Didn't want to keep going though because there were still kettlebell swings to get through. Huh, are the more reason to figure out my 1RM on OHS. Sucks though, because that means I'll actually have to do them. 

The pushups/kbs were last. You could break it up any way you wanted. At first, I figured I'd break it into sets of ten. By the time I started I figured I would get as many kbs as a could and go from there. That's how it went. Not bad. I was happy with my time too and the fact that I moved up weight for the kb (1 pood! yeah!). 

Here's my WOD: 

Run/Row: 4:54 

OHS: 33#x3; 53#x3; 63#x3x3; 68#x3 

KBS/Pushup: 3:32 

Not a bad start to the week. And on a side note, some shots from my weekend.

  Primal portobello mushroom pizza! You gotta have a little cheese every now and then.

Primal burger yumminess for dinner. Recipe from Health Bent

Breakfast this morning, I love me some hash!

My sis putting up a 55# snatch at CF Waipio. So proud of you!!!

Life Goal... Accomplished!!

I have to start off this post with the most exciting news... maybe, like ever.

I did my first pullup!! And I mean, I kipped it straight up to the bar. Awesomeness. Too bad there isn't a video or anything. I'm rather low tech when actually working out.

Hells yeah! I never, ever, ever thought I would be able to do one and now... two months into CrossFit, it happened. Amazingness. And did I mention this was after this morning AMRAP? More awesomeness.

Ok. Ok. Now on to the actual workout.



For some reason, maybe tiredness... the first time I read this in the morning I thought it said only 3 kb arm presses, which I thought was weird. Why so little? Ah, because I'm an idiot and misread the board. Got it.

The AMRAP was a usual AMRAP, which means that it sucked. Three minutes into it, I couldn't believe I had to keep this up for seven more. And naysayers complain that you can't get a good workout in ten minutes. Ha! Kb presses were not the most comfortable thing for my wrists though. It just sucked to have the bottom of the kb hitting my arm the whole time. I think I have a slight bruise now :( oh well.

10 min AMRAP: 18 rnds + 10 +4

I just couldn't squeeze in those last few presses.

There weren't enough rowers for the whole class so I opted to wait and worked on some double unders and pullups. That's when I got those three glorious kips.

Double unders. They were a different story. I've already proved to myself that I can do them. The problem is once I get a little tired, my form sucks and I lose concentration... two things I need if I don't want to continually whip my toes or the back of my thigh. So what do I do? Blame the rope (which I do think is just a tad too long, made for people 5'0-5'6 and I'm maybe 5'0 on a super good day). I'm working on getting one custom fit. Just gotta make the (not too far) drive to El Cajon and pay a visit to Rx Jump Ropes.

That's it for now!


My dinner plate: spicy garlic long beans and asparagus (my recipe) and Chinese five spice slow cooker pork (from The Clothes Make The Girl). Yum!

I got run over

Not really, but I feel like it. Last week, I was thinking that I was feeling pretty good after WODs and stuff. This week has been like WHAMMY! I feel like I got hit by a train or something. It was triggered by the squats, which I was happy to do. Then carried on by the following day's thrusters. Which were then capped off today with some push press. I wonder what's on the menu for tomorrow?

Side note: Today was the first time that I had to tape my wrist for a WOD. They have been hurting a bit from the front squats and thrusters. Honetly, last time we did thrusters, I felt like I could get more weight up, but was afraid that during the transition my wrist would give out. I learned a new way to hold the bar that helps A LOT (thanks Drew!), but I still taped today for a more stable feel.

Here's what we had.



At first glance, I was like ok... that doesn't sound to bad. We were encouraged to go "HEAVY" as was posted, especially with the rest time built into the WOD.

Hmmm... heavy. I usually use the 25# kb for metcons. Too bad there isn't one at 30#. All right, I went with the 35#. Then settled on the same weight as yesterday for the push press: 53#. I could have gone with 55#, but I wanted the bumpers on just in case I had to drop. (I didn't but there were definitely times when I wanted to.)

I got through my first few rounds quickly and without any problems. I didn't feel horrible or anything.

That was until I looked at the clock... only 2:15 had gone by! There were more than 20 mins left in this AMRAP! Holy sh*t is what I was thinking. I need to slow down a bit or I'll be down for the count by 15 mins.

Somewhere around 15 mins into the WOD, I got tired. The KBS weren't the problem. They were tiring but doable (never enjoyable), even at the 35# weight. The push press on the other hand. I taped my right wrist before starting and good thing, but both wrists were not happy about all this overhead stuff. I got through the 10 KBS in about 20 secs each round. Then prolly spent another 20 secs staring at the bar working up the courage to pick the damn thing up. Eventually, it was all over.

25 min AMRAP: 17 rounds.

I'm going to keep going with the tape for a bit for anything front squat or OH related. In the mean time, gonna get some wrist strength building going on.

Oh yeah, I was the only chick there today. Where was everyone at? Not that I'm intimidated at all... just saying.

I saw this during my lunch break yesterday and got a laugh.



Apparently, I have been doing my OH squat wrong this whole time. Along with every other person at my box and countless others across the country. Maybe we should bring in a Men's Fitness journalist who can teach us properly. (I guess the people that work at these magazines aren't actually into fitness or they would never have let this happen.) As seen in the April issue. Check it out and get a good laugh.

35#? I don't think so!

Woke up to the lovely sight of this posted on facebook:



Hmmm... the reps increase in this WOD... must mean that Mark is opening up shop this morning.

Made my way in and standing there in front of the kettlebells I was weighing my options, literally. Ideally, I'd like to be able to do this with the 35# but who was I kidding. That was not going to happen. Maybe, MAYBE if it was only the one round of 15, not this whole workout. For time? I could def get an awesome time if I used the 15#, but that's only cheating myself. I resigned to choosing the 25#. I knew that the first round wouldn't be a problem and boost my confidenct, at least until I got around to the last round. That round I knew would suck. And it did.

The first round went smoothly, no problems. Second round, not so bad... I busted out the pushups again, but had to break up the squats into 15 then the remaining 10. Kb swings... managed to power through that.

gasping for air at this point

Third round. Pushups got broken into 10, 10, and 5. Same for the squats. Followed by more gasps for air... My mind is trying to tell my body to keep going, while my lungs vehemently protest. Kb swings... 10 done, rest, 10 more, rest... the last 15.

My time: 8:18

Thank goodness, I stuck with the 25#! There's always room for improvement.

I stuck around for a bit afterwards to work on my kipping pullups and ring ddips. Some of the guys stuck around and did another mini-WOD consisting of rounds of box jumps.

Crazy people





I apologize for the less-than-stellar photos... I took these with my phone.