"Kelly"

Yep, you guessed it! I'm back at the training now. I didn't get a plan together yet, so I just jumped in with the 6:15 class at my gym. For some reason (unknown to me at this time) we chose to do "Kelly" today. It didn't look that bad.

"Kelly"
5 Rounds for time of:
400m Run
30 Box Jumps, 20"
30 Wallball shots, 14# ball

26:20

Our targets are bottomed at 10'. I was hoping for under 25 minutes...but I didn't get it. It was hard mentally to get into this game today. My box jumps felt really good today, surprisingly. The runs felt really tough, especially the last 2. I got a wicked side ache in the 4th round that wouldn't go away, even when I was done. The wallball was probably the hardest part, but I hate wallball. I wasn't able to push it as hard as I would like, but then again, it's a hero workout. Those aren't very intense, just long.

Home again

Whew, what a trip! I was terrible at posting while I was away, but here are some highlights:

After leaving Boulder on Thursday morning, I headed to Park City, UT, home of my second favorite CrossFit gym. The drive across the southern part of Wyoming was worse than I remembered and maybe even worse than the drive across the eastern part of Wyoming. After about 8 hours I finally arrived in Park City. I didn't have time for a mountain bike ride before the 4:30 class at CF Park City, but I figured out where I was going to camp and then headed to the gym. The WOD was to run 10 minutes out in one direction, turn around, and run back in less than 10 minutes. The penalty for not making it back in less than 20 minutes was 25 burpee pullups. I came in just under the wire - 19:59.

The Speallers were kind enough to put me up for the night, and Sarah Spealler made me the most delicious salad for dinner. Let me tell you, that girl doesn't mess around with her salads! It had a little bit of everything on it. Definitely not boring.

Then, Friday morning, I worked out in the 6 a.m. class.
WOD:
AMRAP in 20 minutes of:
200m overhead carry (35# plate)
8 tall box jumps (29 inches)
12 pushups
1 rope climb

I got 5 rounds plus some overhead hold. That was a brutal WOD. I think Chris made it up just because he knows I don't like to put things overhead :)

After that, I took the puppy on a 9 mile mountain bike ride. It was pretty awesome - lots of up and down, great singletrack, awesome scenery. I tried to take pictures, but I forgot.

I drove back in time to make it to the Grand Opening of Gallatin CrossFit, our valley's newest CrossFit. At the grand opening, there was a pullup contest, and I did 31 pullups! Yesterday I worked all day, and then went on a mountain bike ride. We went on the new Downhill trail in town. We had to ride our DH bikes uphill for over an hour, and the downhill portion was probably 10 minutes, or so. It was fun, but now I am definitely exhausted.

Oh, and today, I also registered for the Bridger Ridge Run. It's a 20+/- mile "run" that goes along the Bridger Ridge from Sacajawea Peak back to town. I did it last year but it was horrible because my IT band was really painful. This year, I'm out for revenge and my sub-5 hour time!

Today is a rest day. Monday, I start training again. Aromas is only 6 weeks away!

More Snow?!?!?

I am really sick and tired of all this snow we've been getting! Despite the bad weather, Justin and I stuck it out and did "Nancy" this morning. What's "funny" is that the last, and only other time, that I did Nancy, it was the day after the last, and only other time, that I have done the "Filthy Fifty".

I nearly took the day off. My back is killing me from where I dropped 105# snatch on it in February. (Maybe I should go see a chiropractor!) My hip flexors are super tight, I think from the meet on Saturday. Other than that, I feel okay, except I am just tired.

I decided instead that I would do "Nancy", because I'm going to have to get used to working out in less-than-ideal physical condition. Plus, I wanted to practice my overhead squats. I knew from the get-go that I wasn't going to be able to hit her at 100% intensity, but I was hoping that doing a WOD, even half-heartedly, would loosen me up and make me feel better afterwards.

Buy-In: Gymnastics kip, Chest-to-Bar pullup practice

"Nancy"
5 Rounds for time of:
400m Run
15 Overhead Squats, 65#

12:54

PR by 1:30

I was hoping for under 12. I did have a snafu with the dog in the first round. I decided to take Mikey on the run with me, on a leash. He kept running in front of me, which was rather annoying. Then, when we got back, he decided the best place to park it was directly in front of me. I was squatting pretty slowly, afraid of dumping the bar on his head. And THEN, my brother took off on round 2, and of course Mikey took off after him. I had to bail, run after the dog, throw him in the office, and go back to squatting. I doubt I would have been sub-12 even without all that commotion, but I think I could have dropped a good 20-30 seconds at least.

Last time I did this it was in 14:24, so I guess this is a good improvement, especially considering how I felt today. AND, it was snowing, which always makes an out-and-back sprint extra fun. Nothing like a good reaction-time test at the 200m mark.

Next time I do "Nancy", I'm not doing the Filthy Fifty first.

Face the truth

I'm going to get straight into the workout of the day before I blabber on about myself....I had a great workout today! Set 4 PRs in the 400m distance. It was supposed to be a rest day, but the weather was great so Meriah and I took the opportunity to do some interval runs instead.

WOD 090405
4x400m Run with 2:00 rest.

1:17/1:17/1:21/1:20

I only got 1:39 rest after round 2. Our timekeeper got confused...I ran these at the gym, NOT at a track, but we have measured it. It's a teeny bit short but it's an out-and-back so I think the turn-around time kinda levels the playing field. I can't wait to run these at a track. Last year I was running around 1:30-1:35 for 400m repeats. Very stoked on this.

Here's my "feeling sorry for myself" rant::

I have been feeling sort of...big, lately. On that note, my boyfriend instituted a rule where I have to do 10 burpees if I ever use the "f" word. I figure, at least I'll lose weight because I'll be doing about 100 burpees a day! Just kidding....sort of.

Anyway, today was the first day of our "I Am CrossFit" Challenge, so we weighed and measured our clients. I have seriously been avoiding my scale lately because I know the numbers it gives me will be less-than-desirable. I've been trying really hard to focus on performance only, but there's a huge part of me that wonders if I could perform even better if I were 5 pounds lighter.

I decided to suck it up and use the scale.

Last fall I was:
Weight: about 123/125, maybe 128
Body Fat %: 18-20, depending on hydration level
Muscle Mass: about 98lbs

Weight: 134.6 (yikes!!!!)
Body Fat %: 22.9% (double yikes!!!), a little under-hydrated, so maybe it's not as bad as I think.
Muscle Mass: about 98lbs (um, triple yikes!!!)

I have no idea why my performance has increased so much even though I've basically gained 7 pounds, or more, of fat. I don't feel that much fatter. I can only hope that a large part of that is the fact that maybe I was a little dehydrated. Also, I used to only weigh myself first thing in the morning, and today it was about 1/2 hour after eating lunch.

Anyway, now I am even more motivated to keep better track of my food and make better food choices. But, at the end of the day, I keep setting PR after PR, and I am really happy with that. I just can't help but wonder what if I were 5 or 7 lbs lighter. I also wonder what will happen as the sun stays out more and it isn't so cold here. Maybe the weight will just melt off!

Food today:

• Calories: 2052
• Protein: 97 g (19.57%)
• Carbs: 105 g (21.21%)
• Fat: 131 g (59.22%)
  

"Miranda"

Today's workout was courtesy of Miranda, some other girl (I forget who), and Ben. Sort of. Saturday at the training seminar with Dutch, we had to make up workouts. The workouts were supposed to be triplets that would take 7-9 minutes. All I can say is that Miranda is evil (in a good way).

Warm-Up

• 500m Row
• OHS with PVC
• pushups

Back Squat 5-5-5

• 45x5x2
• 75x5
• 95x5
• 125x3
• 145x1
• 150x5
• 160x5
• 170x5 (recent PR)

It seemed to take me forever to warm up today. I did so many warm-up sets I was afraid I would wear myself down for the actual work sets. 145# seemed heavy, and 150x5 was hard, but do-able. 160x5 was really hard, and I was really nervous about doing 170 for a set of 5. I missed my 3rd rep on 170, as in I had to have my spotter help just a bit. I didn't get my hips underneath me and my torso was falling forward. But, I recovered and did 3 more reps to get the set of 5. Those last 3 reps felt the absolute easiest of the whole day. Amazing!

Metcon:

"Miranda"
3 Rounds for time:
10 Deadlifts, 165#
400m Run
20 Pushups

9:41

The Rx'd workout was actually at 175#, and with pullups instead of pushups. Everyone's hands are all torn up from yesterday, so we opted to do pushups instead. Also, I chose 165# because I wasn't sure I would be able to get through the first round of DL at 175# unbroken. I have never done a WOD with more than 10 reps of DL at any more than 155#, so this was a big step for me!

Skill Work:
HSPU

• 2 HSPU to 1 abmat, no kip
• 3 HSPU to 1 abmat, no kip
• 3 HSPU to floor, with kip

I can't believe how these are coming along. I'm so proud of myself! Not to sound full of myself, but I have never had any appreciable upper body strength, and for a year my attempts at HSPU were nothing short of pathetic. It just goes to show you that if you put your mind to something, you can achieve it!

Okay, now for the boring diet stuff. Well, I don't think it's boring, but I think most people do! Food, yesterday:

• Calories: 1736
• Protein: 99 g (23.5%)
• Carbs: 68 g (16%)
• Fat: 113 g (60.5%)

Wow, really low. No wonder I was so hungry. I have been trying to stick with 11P/7C/34F (in the block system). Yesterday night though, I was so hungry immediately after dinner that I added in a 1 block snack. Very hungry today, and now I see why!