CrossFit for Life

OK Back to business

2011-03-28T16:51:00.000-07:00

SO.... I've basically taken like 3 months off of crossfit. . .and paleo. I feel fluffy and weak. Time to hit the gym.
Got my ass up at 5:45 am today to hit the 6:15am class. My legs were jello after the warm up. Sad times.

WARM UP:
400 m run

3x
10 lunges
5 pull ups
10 squats
10 dumbbell push presses

SKILL:
Muscle Up progression

WOD:
Two 8 Minute AMRAPS

AMRAP 1: SCORE: 5 and 5 box jumps
10 Box Jumps
10 (15#) DBPP

AMRAP 2: 5 and 15 squats
20 Squats
100 M Sprint

Did pretty good on paleo so far today... except this delicious ice cream sandwhich I happily consumed.
But HEY It was bacon ice cream.

REBOOT! 2010

2010-10-01T12:23:00.000-07:00

It's true - I do occasionally lose motivation but then I remember my blog. My blog has been such a help to get me through the tough workouts, and to see changes inside and outside! My goal for the rest of the year is to update it as much as I can. That may mean every day - that may mean once a week. I'll try to keep it to once a week. Lately I've been very busy heading up the PaleoBlocks.com site. We've got tee shirts! :)

Anyway, Here are some pictures from the past few months that i've missed.

FIGHT GONE BAD 5

Stuff around the gym!

Graduated to Real Pushups!

Piece of cake!

I wore SHORTS?!

1 year at CrossFit!

2010-05-11T18:26:00.000-07:00

Can you believe its been a year already!?! I sure can't! What a different path my life has taken since last May! First Entry! I feel like I have changed 180 degrees! I only weigh 6lbs less if you can believe it, but what a world of difference.

I went from This:

to this:

I had trouble lifting those two 12# dumbbells overhead in that first picture at my very first class, now I can be seen doing multiple Overhead squats with this 65#bar!

What better way to mark my one year by continuing onward with a diet challenge! My pal Jeff W. and I will be doing a weight loss challenge where we are trying to lose 30#s by September. I know I can do it! Well, I know I can lose more - I would like to at least lose 20#. That would put me at 140 - which would be great.

In the past year, I've gone down 2 pant sizes, 3 dress sizes, and 1 shirt size. Lets hope I can do all that again this next year!

START CHALLENGE DAY 2!

Anyway

Catch up photo post

2010-04-14T13:32:00.000-07:00

Here are some photos from the past several months that I've missed. We moved gyms, and they changed their name. Crossfit North Hollywood is now CrossFit High Voltage (in Burbank).

From oldest to most recent:

The New Gym

CrossFit Vancouver NEW DEADLIFT PR - 250 lbs.

Staff at the CrossFit Southern California Sectionals
Kris my hero!

St. Patrick's Day

I GOT A PULL UP

2010-04-14T12:27:00.000-07:00

I GOT A PULL UP!!!!!! It only took me 10 months but hey! It happened!!!

Paleo Progress! PR's all over the place..

2009-10-27T13:49:00.000-07:00

(sorry for the mini sabbatical)

I've been Paleo for about 3 weeks now. Today is the start of Week 4. I feel great! I have energy, I sleep well, I don't have uncomfortable stomach issues (thank you gluten-free diet), and my CrossFit performance has really been improving! The first week on Paleo my CrossFit performance was a little less then stellar. It seems common for your performance to wane the first week while your body is adjusting to the new diet. Once your body recognizes your not killing it with bad food anymore, it turns itself right around and turns all those good foods into FUEL! CrossFit burning fuel! This week I've had 2 heavy lift PR's and my times on metcons have been better than ever.

If you are thinking about trying to become healthy, lose weight, reduce inflammation, and improve your muscles then you HAVE TO TRY PALEO! It sounds crazy I guess if you've never heard of it before, but how can it be any crazier than a lemon, maple syrup, cayenne pepper + water cleanse?! What could make more sense than eating foods that grow naturally in the wild? Lean game meats, vegetables, fruits, nuts and seeds? (and eggs!). I challenge you to try it for 30 Days! You won't believe the difference! On our nutrition blog, www.paleoblocks.com, we are doing our best to provide information, tips, tricks, recipes and most of all support for the Paleo People. Go check it out!

Also, here are photos of my 2 PR's,

88# Snatch

223# Dead Lift

Little Blog Vacation...

2009-10-13T11:06:00.000-07:00

You might have noticed that I haven't been regularly posting... Sadly I've been really busy! Work is picking up and we are smack dab in the middle of moving! We've also been keeping up with a new site for nutrition called www.paleoblocks.com Go check it out! Check back in after next week, I hope that I'll have myself in order and together.

Thanks for checking in!

Laura

New Nutrition Blog!

2009-10-08T16:51:00.001-07:00

Hey! I've been so busy setting up a Paleo/Zone Nutrition blog! It has so much great information on it! Please go check it out!

www.paleoblocks.com

"Fran made me a slacker" - and other excuses

2009-10-05T17:36:00.001-07:00

Sorry! I've basically slacked off for the past few days!

I won't bore you with past workouts, but I do want to talk about FRAN which we did on Saturday for Tim's Birthday Workout.

I had never had the opportunity to do Fran before but Tim made sure I did this weekend! It was HORRENDOUS.- I think I say that alot but it's ALWAYS true and I NEVER exaggerate! :)

FRAN
For Time
21-15-9

Thrusters (m - 95#/ w - 65#)
Pull Ups

I did it in a bad 13:27... The good part was that I did the RX'd Weight AND i graduated to the least resistant band for pull ups. I took forever on the pullups but its all good because that was the closest I've been to being able to get one so far! My kip is coming along! After it was over my forearms were SWOLLEN I cant tell you how strange that was. Aparently it happens all the time when you do legit pull ups. yay?

FIGHT GONE BAD 4 - 09/26/09

2009-09-29T11:11:00.000-07:00

WOW- Fight Gone Bad was absolutely the worst workout I have ever done. (Doesn't it seem like I say that about everything?) I mean it this time!

FGB
3 rounds of each movement, 1 minute each 1 minute rest between each full round.

Wall Balls: rx - w 15#
SDLHP: rx - w 55#
Box Jump rx - w 20"
Push Press: rx - w 55#
Rowing: for calories

TOTAL REPS: AS RX'd 185!

It was absolutely grueling! But it was totally worth it! I was able to raise $210 for the Wounded Warriors Project and the Prostate Cancer Foundation.

In total, Fight Gone Bad raised $1,063,312.00 !!!

Here are some pictures!

BIG ANNOUNCEMENT

2009-09-29T11:03:00.000-07:00

I have been doing a lot of thinking, and currently now is not the right time for me to be or attempt to be in the Sheriff's Department. I am really enjoying my current job, and the people I work with are awesome. I have put my file 'on hold' and have until 12/2010 to change my mind and pick up where I left off. Thank you for your support!!

One thing I can say is that trying to get into the Sheriff's Department has brought me to CrossFit. I couldn't be more thankful for that! I have made some amazing friends, been more involved with my health and nutrition, and made more progress than I could have imagined.

THIS BLOG WILL REMAIN ACTIVE!

I am going to maintain this blog as a record of my progress towards reaching various goals. The good part is those goals change all the time! CrossFit always helps people conquer and then look for other things to conquer. I hope you will keep coming back to check on my progress, and hopefully you will inspired to make a change of your own.

Laura

Ch-Ch-Ch-CHANGES.....

2009-09-28T00:33:00.000-07:00

TOMORROW: Big Announcement

Plus - A bit of information about the CrossFit Nutrition Certification I attended yesterday!

AND a Huge post about FIGHT GONE BAD!

Enjoy a horrific before picture from october 2007....

Wall Balls and Burpees... What could be better?!

2009-09-24T11:02:00.000-07:00

Last night was a butt burner. Technically it was an everything burner but my butt and thighs hurt the most- probably from the front squat max yesterday and the thrusters the day before!

The warm up began with the following:
26# kettle bell in one hand at your side. walk to the short corner (no leaning!) - switch hands and walk back.
26# kettle bell in one hand at your side (arm straight) walking lunges! - if you ever wanted to work on your but and thighs THIS is the movement to do it!
26# kettle bell in "waiter" pose - arm completely straight and over head no wrist bend. walk to corner, switch hands and walk back.
26# kettle bell in "waiter" pose walking lunges. YIKES! I think my glutes are going to be sore for weeks!
After this we practiced L-Sits (I have zero ability to do these...so far)

THE WOD:
Leah and I partnered up for this one. we did it as RX'd, but my throws were really bad. I need to start using the 15# med ball in WODs from now on. Thanks Leah for putting up with them!!

There were 5 two minute rounds. Here's an example of how the WOD would go: I wall ball toss, Leah catches it. As soon as I throw it, I drop down and do a full burpee = 1 rep. Repeat with other partner. Rest for 2 minutes between each round. We did an avg. 23 reps per round. with a total count of reps being 117! Not too shabby! :) Scores below (we are listed as 'frecks and chucks') - don't ask.
Also, lately I've really been trying to get my kip down in the hopes that I can acheive a kipping pull up by the end of October. I've was practicing without a band but I couldn't quite keep my kip going. Jade (a fellow CF NHer) reccommended I try a kipping pull up with a band. It seemed scary but it really helped. I was actually able to do some! (even if I was 'chicken necking' it.) Each time I work on it I'm that much closer! Below is a picture of me with my fancy CF shirt and resting between tries. It was WAY too much work to keep taking my foot out of the band for rest so I just left it in- AND I got a good quad stretch in!

New PR! - Front Squat (plus a 4 minute WOD!)

2009-09-23T11:04:00.000-07:00

Tuesday night was a quick 4 minute WOD, but was supplemented with a 1 Rep Max of the Front Squat. I didn't really think too much of it, but once we got going it felt much easier than I would have expected. I was excited to keep trying to add more weight. By the time our group of 4 got to around 143#, the other 3 girls had dropped off. They were encouraging me saying that I didn't look like I was struggling too much, and that I should keep going.

Finally, I made it to a 158#! Definitely a Personal Record for me! I couldn't believe I was able to do it! Kris said that my "posterior chain" aka my legs and butt - are very strong, and that I would have been able to keep going if my core/back and shoulders were stronger. I kept leaning forward because my back wasn't strong enough to keep me in line. In any case, I had a great time doing it! Finally! - A movement I am good at!

-Instructional Video from CrossFit.com-

The WOD was short and sweet:
4 minutes no rest, as many reps as possible, 1 minute each movement.
Pull ups - I used a band to help get me up there - 17 reps
Push ups - Knee pushups - 24 reps
Sit ups - I did 30?
Squats - Roughly40?

My total reps was 100.

Tom made me a tape grip for my hand and it saved it from further tearing. I'll post step by step pictures soon on how to make one for yourself. They're amazing!
DON'T FORGET TO SIGN UP FOR FIGHT GONE BAD! OR DONATE!

Rip! goes the hand skin...

2009-09-22T11:47:00.000-07:00

Monday night was absolutely BRUTAL, and yet somehow I always find time to do handstands at the end :)

As if the movements of Thrusters/Burpees/Knees to Elbows weren't horrid enough, they had to go add RULES!

Here's the WOD:
In case it doesn't make sense to you, here's the low down. You have one minute each time you do thrusters to get the max number possible. Once you acheive that number in one minute you match that same number in Knees to Elbows. Then you do 5 burpees. Rinse and Repeat until you have completed 100 of each Thrusters and Knees to Elbows, and the last round of burpees - for time.

For the thrusters; Kris and Tim recommended that we use light weight most of the girls and guys (minus the beasts) used the bar only. For women this is 33# / men 45#. Thrusters to me aren't that terrible, I think my form is decent which makes it easier.

My time was 31:02 - not too great, but in my defense I got a hand rip around rep 72. Michael was nice enough to share his gloves with me - turns out gloves aren't only for gardening.. they're also good when you rip your hand off.

Class Times:

After the WOD we thought it would be a good idea to do some handstands. I got some good stalled hand stands - no wall tonight! :) look at that team effort right there!

SIGN UP FOR FIGHT GONE BAD!

2009-09-21T10:57:00.000-07:00

Go to your nearest CrossFit Affiliate and sign up for Fight Gone Bad. Go to Fight Gone Bad 4's Website. or Donate on MY PAGE
The goal is to raise money for Prostate Cancer Research:

Athletes for a Cure, a program of the Prostate Cancer Foundation, is a fundraising and awareness program to assist individual athletes in their quest to raise money for better treatments and a cure for prostate cancer. Every dollar raised from the program goes directly to the Prostate Cancer Foundation.
The online program provides athletes with multiple tools to create a home in the racing and fundraising community. Registered participants can upload photos, personal stories and race information on their own page; set donation goals; send emails to their friends and family through the “Friends Asking Friends” network; and watch as their donations climb.

About the Prostate Cancer Foundation
The Prostate Cancer Foundation (PCF) is the world’s largest philanthropic source of support for prostate cancer research. The PCF has a single, yet urgent goal: to find better treatments and a cure for prostate cancer. The PCF pursues its mission by reaching out to individuals, corporations and others to harness society’s resources; financial and human – to fight this deadly disease.
Founded in 1993, the PCF has raised more than $370 million and provided funding to more than 1,500 researchers at nearly 200 institutions worldwide. The PCF has been a pioneer in the grant making process, simplifying paperwork for grantees, leaving more time for researchers to conduct needed scientific research. The PCF also advocates for greater awareness of prostate cancer and more governmental resources, resulting in a 20-fold increase in government funding for prostate cancer.
For more information about the PCF, visit www.pcf.org.

Also benefits Wounded Warriors:

The Wounded Warrior Project
Katherine Phillips, an 85-year-old woman from Mobile, Alabama, tells the story of when she was a young married woman and her husband came home from World War II. They lived in a little neighborhood where all the homes were built for GIs. And every night after they put their children to bed, the Phillips and their neighbors would gather on the porch and the young men would exchange stories. The boy next door had ridden with Patton across Europe. The boy across the street went in just after D-Day. Another had been a medic and survived the battles of Europe. Katherine and the other young wives would sit and listen. She describes how by listening to them exchange stories, the wives learned more about their husbands than they had ever known. She also describes how as the years went by, she came to understand that the front porch was much more than evening entertainment. It was a place of healing.
That was a time when every young man was called to serve — every husband, every father, every son, and every brother. In each community across the nation, ordinary Americans did what they could to support the war effort on the homefront. We were a nation at war, connected by our hopes, our fears, and our compassion for the brave young soldiers fighting abroad.
Today, young men and women are coming home from Iraq and Afghanistan. More than 30,000 of them are returning wounded in body – many more in mind and spirit. Unlike the men who gathered on Katherine Phillip’s porch, they are often the only ones in their communities to have experienced battlefields, to have held dying comrades, or to have comforted traumatically injured friends. With whom are these soldiers sharing those life-changing experiences? More than ever, these men and women need a Front Porch – they need a place of healing. And that’s what Wounded Warrior Project is all about.
Our mission is to build a new front porch. To raise public awareness about their needs, to help wounded warriors help each other, and to deliver unique programs to ensure that this is the most successful, well adjusted generation of wounded veterans in our history.
WWP’s staff have committed to making 2008 a year that highlights outreach. These injured men and women have access to an excellent network of resources while recovering in military trauma centers and medical facilities. As rehabilitation progresses, these individuals return to their home communities, where they often face isolation and a disconnect from the support and encouragement needed to continue recovering. So many of these injuries include traumatic brain injuries, amputations, and blindness which will continue to present challenges for these warriors for the rest of their lives. Wounded warriors need to know that they will have the support of the American people as they transition into civilian life and beyond.
Through WWP’s outreach program, our goal is to personally touch the lives of every individual who has been severely injured during the global war on terror. During the first year of the program, we will be hiring a mobile outreach team of approximately 25 wounded warriors as summer interns to visit communities across America and personally meet with injured service members in that region and build a metaphorical equivalent of a Front Porch. During the visits, the warriors will provide information about WWP’S programs and events, benefits, and education and employment programs available, as well as other information pertinent to injured service members. Most importantly, the visits will provide a place of healing, where veterans can receive the support and encouragement they need to move forward. Active outreach programs are critical to ensuring that this generation of veterans does not fall victim to the homelessness, unemployment, and substance abuse that Vietnam veterans faced during their transition back into civilian life.

More isn't always Merrier... The Filthies.

2009-09-18T12:09:00.000-07:00

Thursday night was the hardest night from the past two weeks. It was (suspenseful music here)

THE FILTHIES
Depending on how hard your week is do 20/30/40 or 50 (I did 40)

40 Box Jumps
40 Jumping Pull Ups
40 Kettlebell Swings
Walking Lunge 40 steps
40 Knees to Elbows
40 Push Press - 33lb bar
40 Back Extensions
40 Wall Ball Shots - 20lb ball
40 Burpees
40 Double Unders

It was HORRENDOUS. I haven't sweat that much in weeks! (probably because I missed 3 weeks traveling in Alaska!) It felt like I was doing burpees forever. If you're ever looking for a HARD BIG WORKOUT - THIS IS IT! DO IT! It's so rewarding I promise!

I finished in 39:47.

Grace...

2009-09-18T11:57:00.000-07:00

Wednesday night was a "ladies" WOD: GRACE.

I had never done Grace before but I had definitely heard of 'her'. . . all bad.

GRACE:
30 Clean and Jerks (w-95#/M-135#)

I was really concerned about this one as I h ad just maxed out the night before at 105, and that was already a struggle.

I set up a 95# bar and was ready to just go for it, knowing full well that it may not happen for me. I got about 7 in at the 95# weight then I took off 10 and finished it off with 85# in 11:19. I was shooting for under 12 minutes so I guess in that way I succeeded.

Doing Grace was a mind melter. Every time I put down the bar, it's like I forgot how to do the movement. Each rep was a struggle, though that makes finishing that much sweeter.

Oh Grace, I will beat you next time!

AMRAP with sandbag run....

2009-09-17T16:48:00.001-07:00

AMRAP - 20 Minutes:
6 x single arm dumb bell snatch
9 x push ups
12 x double unders
Run to short corner with sandbag (w- 50#/m-100#)

It was a rough workout... (aren't they always?!)
The worst part for me was the double-unders. Finally, by the 3rd round I was able to get a rhythm down so that I could whip them out. That was definitely the reason I couldn't get through more rounds. I was pretty happy that I was able to get a better handle on the double-unders.

The sand bag run was interesting, I don't remember having to do that before. I wouldn't say that I 'liked' doing them, but they definitely weren't as bad as I thought they would be. It's a good way to feel strong!

"RANDY" puts me on the Leader Board!

2009-09-14T15:28:00.000-07:00

Saturday was a benchmark day. We walk in and see that on the board is a WOD called "RANDY".

"RANDY" consists of the following:

75 Power Snatches (w-53#/m-75#)

Whoa right!?

I thought my finger was going to hold me back from doing the WOD but I tried a few with it and it seemed to be okay. Eventually I had to just rip the bandaids off because they were barely hanging on.

I couldn't believe how fast I was able to do it! I thought for sure I'd be at 12 minutes or something but I made it in under 9!

AND I MADE THE LEADER BOARD at our gym!! That was my first time on the board! Its amazing what you can do if you just try. HONEST!

ABMATs make me cry...

2009-09-14T14:00:00.001-07:00

Thursday's Workout was deadly.

THE WOD:
5 Rounds for time

20 x Pushups
20 yards Dumb bell Bear Crawl - Because of my finger, I did Jumping Squats
40 x ABMAT Situps

It was a pretty rough night. Not only were were super sore from our AMRAP escapades from the two days before, but this work out was made to kill. I didnt do the dumb bell bear crawls, and I can't say that I'm sorry I missed those. They looked terrible! Each exercise was worse than the last each round. It never seemed to get easy, just harder. The pushups killed my shoulders, the squats ripped my legs apart, and my abs STILL hurt today (MONDAY) from THURSDAY's WOD! The ABMATS are awesome because they give you a larger range of motion than you would normally get if you were just flat backed.

AMRAP 2 days in a row!!

2009-09-14T11:43:00.001-07:00

Sorry these posts are a bit behind... it will be a bit of a clump posting...

Wednesday we were surprised that we had another AMRAP! Kris said that even though they were similar movements, we would feel the pain in very different places...She was right!

THE WOD:
15 Minutes - AMRAP

5 Weighted Box Jumps (25# Sandbag rx'd) - I used 15lb Med Ball
10 x Kettle Bell Windmills (18# rx)
15 x Kettle Bell Swings (35# rx)

The Kettlebell Windmill looks just like this: ** REMEMEBER TO KEEP YOUR ARMS AND LEGS STRAIGHT AND STAND ALL THE WAY UP BETWEEN EACH REP**

I was pretty happy with my outcome: I did a respectable 5.3 rounds of those movements. AND I did them with a hurt finger. Basically as long as my finger didnt have to bend or touch anything it was pretty a - ok.

Check out this picture of my finger- yeah, it does look less serious than I made it seem but darn it it hurt!!!

AMRAP is a Great Way to Jump Back In!

2009-09-09T16:43:00.000-07:00

Last night was rough but not as bad as I had imagined it would be. We warmed up by doing a max weight one rep push press - my max is 93#.

THE WOD:

AMRAP (15 minutes)

100m Sprint
7 x 35# Kettlebell swing (Rx)
7 x 20" Box Jump (24" Rx)
7 x Pull ups (used a band... not Rx)

I did 5 rounds plus a sprint! Not too rough for a first day back! Its surprising that even though I missed about 3 weeks of CrossFit, I was able to hop right back in without it being too overwhelming. I am absolutely sore today though!

On a side/sad note... I decided to rejoin the land of the paleo/zone dieters. - no, that's not the sad part! I had a great day yesterday being really good on my diet! I had a nice salad for lunch, turkey stuffed zucchini's at dinner, then I went for dessert... I just wanted a stinking apple with some almond butter... I was cutting through the apple and missed and chopped off 1/3 of my middle finger's nail, nail bed and a bit of the tissue below it. It hurts hurts hurts! Its all wrapped up but unfortunately that means I wont be doing any WOD's that involve my hands for a while.. Looks like it will be squats/running/sit ups for the next month. It is frustrating that I get right back into working hard and working out and I injure myself. Why can't life just be FAIR!? :/ Oh, well. Still going to hit the gym tonight, hopefully I can find SOMETHING to do!

Day of Reckoning...

2009-09-08T10:30:00.000-07:00

Here's a picture of me in the Yukon with some future Iditarod pups!

Today is the day! First day of my new regimen and I already feel better!

Last night, I couldn't even look at myself in the mirror, it is actually really horrifying. I can't believe how much can happen in two weeks if you don't take care of yourself. It's amazing. I hope that it can come off as easily and quickly as it went on. Tonight is my first night back to CrossFit North Hollywood, and frankly... I'm pretty scared. I'm disappointed in all that has happened - but that's in the past and I can't change it.

MOVING ON! :) I will update tomorrow on tonight's torture....

2009-09-06T10:49:00.001-07:00

With each day that passed I felt like I was falling further and further away from where I once was - fitness wise, diet wise and just general health wise. I'm tired all the time; I'm constantly taking naps. I know it's from all the sugar (and alcohol) I've been having. The sugar isn't only from desserts, it's from rolls, pizza, French fries, etc. It sickens me really, but I keep thinking how great I'll feel once I come back and start a full paleo diet and crossfit regimin. I know I'll feel great!
It's a kind of experiment almost. Tom and I have both noticed Joe are bodies have been feeling worse and worse- we have heart burn and stuffy noses and headaches and stomach aches and the list goes on. Really it's the ideal situation for us to dive into paleo because we should be able to "cure" all of our "fat symptoms". Our mom is even planning on joining us in our paleo leap. More to follow soon! Positive results are on the way.

The 14 steps in the wrong direction have led me to leap completely beyond those bad 14 in the RIGHT direction!