Monday, September 30, 2013


Today I 100% underestimated my workout going into it, and finished doubled over in an ant hill trying not to puke. This is why I #TIP.

20 95# Front Rack Walking Lunges
100 double unders
400 m run
rest 8 minutes, repeat
Round 1: 4:42 Round 2: 4:44. Lunges were ok. Just heavy enough to cause a pause at the top. Double unders were ok--First round I got 50 UB, then like 20, 15, 15. The second round, I think I got to about 30...then 15...then 30....and then missed on a bunch towards the end. The run was brutal. I think I was audibly panting. At one point I tried to hack a lougie, but missed and spit on myself. I am really classy and attractive. I then spent the next 20 minutes trying to calm my ass down and not vomit. It was great. You win Paul. Please sir, may I have another?

My October resolution is to be better about logging my food; I keep track in my fitness pal, but I just don't have the energy to transfer it here...because I'm lazy.

Saturday, September 28, 2013


Holy pecs batman, my chest is soreeeeeeeee. My abs are too actually. Today I had 30 minutes of running...which I am notoriously bad at...but instead of whining (ok I whined a little), I just kept telling myself that I was happy to have the opportunity to work on improving my running. Towards the end I kind of believed it.

:30 run 85%RPE
:30 Run :50% RPE
X 30
Pretty straight forward, and pretty brutal. My quads and hip flexors felt pretty tight starting out....and at random times throughout the workout, but generally loosened up as I kept moving. I had the genius idea to set my tabata timer to 30 on 30 off, so I wouldn't have to keep an eye on the clock while I ran and set map my run to see what kind of mileage I covered. The good news is, the tabata timer worked...bad my run didn't. My fingers swelled a little bit, but they've done that before after running...and my forearms weren't tight, so I wasn't too worried.

Ate ok today. Still pretty bad about logging my meals...maybe I'll be better this week?

Friday, September 27, 2013


Woke up early to get this workout in before I went to get my arms checked out. It went pretty well; my hands didn't swell up too much but I did feel a little tight..and achy...wah. My doctor agrees that it's probably exercise induced compartment syndrome (def ODed on the muscle ups) and it should subside with 2-3 weeks of rest, and then I can slowly ramp back up and see if the sausage fingers return. Probably good that I'll have some time to work on lower body, because my squats were pretty iffy today. I had to drop weight halfway through.

EMOM x 20 min
Odd BS 3-4 reps at 85% 1 RM
Even 10 Dips (gravitron) unbroken!
3x175# 1-9 then dropped (oops) then went to 4x155# 10-20. Felt kind of unstable throughout. Really focused on ROM and getting deep
Dips felt weak. Started with 20# of assistance, went to 30# assistance towards the end to keep them unbroken
50 unbroken wallballs 8#
Last 10 were hard. Other than that felt good
Tabata Sit Ups; 10 rounds of 30 on, 15 off
had time to kill, so I threw in some abs.


This week my facebook feed has  been littered with articles about CrossFit’s “dirty little secret” and how everybody is getting injured from doing eighty kajillion push presses every day…for time…with no rest…ever… I also got diagnosed with exercise induced compartment syndrome this week. The irony is not lost on me. Anyhow, I’m not planning on talking about the half-truths and inaccuracies that were presented in these articles..or the fact that many people, like marathon runners, place similar stress on their bodies…but I want to talk about accountability.

My name is Gabi, I have compartment syndrome, and it is my fault. Not CrossFit. Backstory: my forearms and hands have been swelling when I work out ever since I got a muscle up….and then did them over and over again…and then attempted them over and over again when I failed. We suspect that that caused the initial injury/microtears to my muscles causing swelling (muscles swell, fascia does not) creating the perfect storm that is chronic exertional  compartment syndrome. Did it happen while I was crossfitting? Yes. Is it CrossFit’s fault? No. This overuse injury is 100% my fault. I was the one that decided to get up on the rings and try a muscle up. I was the one that continued to work on them, past failure. I was the one that “pushed through the pain” and kept going even after multiple coaches told me to stop. Maybe crossfit creates an environment where an individual can push themselves too far, but have some accountability people. Nobody holds a gun to your head and makes you do anything….and in my case, I was actually told to pump the breaks and pull back a little bit. MAYBE CrossFit attracts the kind of people that push themselves to the extremes, it’s definitely taylor-made competitive, fit, individuals who often push themselves to their limits. But in the end, we do this because we want to. We pay the monthly membership fees, we voluntarily drive to the gym every day, and we choose to take part in the daily workout (and in my case, and then some), but we can stop or leave at any time. Never, EVER have I felt pressure to do anything in my gym from anyone other than myself. The coaches push you, but are aware that you have limits, and are pretty dang good at recognizing them…and the other people you’re working out with..? They are so busy busting their asses, that they don’t give a damn what you are doing.

So that’s it. We all have free will. Stop blaming crossfit, if you get hurt, it’s on you.

Thursday, September 26, 2013


I'm still relatively cranky about the status of my arms...and annoyed at myself, because this was 100% overuse. I have an appointment with our hand specialist tomorrow, so hopefully I'll get some more info.

Air Dyne
:30 85% RPE avg 275 watts
:30 50% RPE avg 175 watts
Active rest mobility work
3 min
X 3
I wasn't 100% accurate with the wattage, but the RPE was definitly 85% and 50%. My quads are pretty sore. Tried to focus on pushing AND pulling with my legs (and trying not to grip the AD too much)

Foodwise I'm eating pretty well. Getting my macros close to 100%. I just don't have the energy to type it all out.

Wednesday, September 25, 2013


Started off the morning with the bring sally up back squat WOD as a warm up (it was coming soon. I linked the youtube video that inspired it all for now..) Simple concept: 95# bar..everytime they say bring sally down, squat. bring sally up, stand up. It was pretty brutal and I missed a few of the squats because 1) the song confused me and 2) my quads are straight jello from squat cleans, 5rm squats, AND 10 minutes of BJ (box jumps...sickos..) there was that.

THEN I got to do the fitness tester:
400m run
15 burpees
31:22. This was miserable. Running is not my strong suit...and I really could feel the extra mass that I've acquired from operation: build muscle. I was a little hesitant to do the burpees because of the whole hand swelling shenanigans...but I sucked it up, and did it. Somewhere between round 5 (tiny hands) and round 10 (sausage fingers), my hands swelled up. It wasn't as bad as it has been, but still is alarming to me. I'm not very good at dealing with injury. Anyhow, back to the workout. It was mentally tough too. My goal was just to keep moving, and I succeeded, however I had to coach myself through the run. I pretty much kept telling myself that if this was the last time I could ever run, would I be ok with stopping? (no) And then I almost got hit by a car....and was like wow that was close, run faster. The burpees weren't bad. I actually kind of like them. the end.

Tuesday, September 24, 2013

Set Back

So I talked to one of the physicians I work with about my forearm/hand swelling issue, and he confirmed my suspicions of chronic exertional compartment syndrome. Soooo no upper body, heavy grippy activity for 2ish weeks. Great. I was fully planning on ignoring this medical advice, but when  I told Paul that I was planning on doing the rowing/pull up/thruster WOD today, he laughed at me and told me otherwise. So I did the Fitness Tester today....and got a massage...and whined....BUT DID NOT CRY. I feel generally ok about this, I'll share my thoughts later.

Back Squat 5RM
5RM 175; got 3 at 180. My quads are toasted from squat cleans yesterday
DB Split Squat 8RM (ea leg)

40#/hand. This made my fingers turn into sausages.
10min AMRAP of Box Jumps (jump up, step down)

187. Paul said get 200. whoops

Monday, September 23, 2013

Testing Day 1

We're doing testing for the next two weeks at the gym to collect some data, so I'm taking a break from the regularly scheduled programming (OPT SHE) to #TIP and do some fun tests.

Today was:

Build to a 1RM Squat Clean in 8min (150#)
Rest EXACTLY 2min
8min Squat Clean AMRAP @ 90% of 1RM (19 @ 135#)

Oh hey, it's like OPT Athlete Camp only suckier. Funny that my squat clean is exactly the same as my power clean....only I can AMRAP 90% of my power clean more....I failed a few times during the 8 minutes even though I tried to wait until my body felt ready to clean...The squat def killed me. My forearms/fingers swelled up again today. It's kind of alarming....

After the test, I did some MU transitions on the cable machine and then some hip touches on the rings. I attempted a few ring dips but my triceps said "no". I attempted one muscle up, and got plenty high, but my triceps were not feeling the whole catching myself on the rings....I don't feel bad about this actually...because I know that I'm capable...just very very very fatigued. 

Meal 1:  whey protein shake and some carrot, apple, mango baby food (post w/o)
Meal 2: Chicken with ginger dressing and two coconut/protein/pumpkin ball thingies 
Meal 3: Fritatta and Quinoa/Peanut Butter bar
Meal 4: (snacks at work) beef jerky, plantain chips, almonds
Meal 5: 4oz of shrimp and some spaghetti squash...with cocktail sauce...because I'm a weirdo
Meal 6: Banana and Sunflower Butter
 1841 cals, 176 carbs, 125 protein.

I'm gaining weight. I don't know if it's fat...or muscle..or both...but I don't like it

Saturday, September 21, 2013

the past two days

The past few days have been particularly tough for me. My body feels all kinds of busted up, I am not performing to my goals and expectations, and while I am highly motivated...mentally I am struggling. It also doesn't help that I haven't been able to get a muscle up since WEDNESDAY.  I'm really beating myself up over it, which is something I need to work on. Ben shared some wise words with me, which kind of gave me the smack in the face to snap out of it that I needed:
There is NOTHING WRONG with you. You do realize that if you tell the universe that you wanted to ''toughen the fuck up'' you are going to be presented with opportunities for you to do so.
 Mmmm yeah, true that my ninja. I do need to toughen up...and this is making me. Not everything is rainbows, sunshine, and PRs...Jist like I need to work on muscle ups...I need to work on being tougher. Speaking of muscle ups..I think I'm going to give myself a week of working on the fundamentals (transitions...cable machine...pull ups...etc...) and not even try to knock one out until my arms feel a little more alive.  This morning they felt straight up bizarre. I would like to avoid injury if possible...

9/20 SHE

A. DB rear foot elevated split squat @ 30X1; 6-9/leg x 3; rest 1 min b/t legs
30#/hand x 9 each time. Harder than I thought. Goal was 1/3 body weight/hand......obviously did not happn
B. weighted chin up @ 21X0; 2-3 x 5; rest 2 min
20#x3/20#x2/20#x3/25#x2/25#x2. These felt good. I feel strong after I do weighted dips and pullups so obviously I like that...
C. front rack BB step ups @ 2111; 8-12/leg x 3; rest 1 min b/t legs
65#x8 each time. SO HARD. COMPLETELY UNDERESTIMATED. this seems to be a theme...
D. heavy 1 arm DB torso row @ 20X0; 4-6/arm x 3; rest 1 min b/t arms

a million x 5 "muscle ups" on the cable machine

9/21 WOD
SORRY OPT. When I woke up and went to the gym at 530 in the morning, OPT blog was what's a girl to do? oh yeah, jump over to outlaw for a day (and slightly modify)

1) 10 minutes Snatch technique
worked at 65#, 85#, and 95#. Didn't max, but feel like I got more comfortable in the OH squat. Worked on pulling myself under the bar
2) 10 minutes Clean & Jerk technique
only got to 115#. My forearms got crampy, tight, and much so that I couldn't really clean at all. so yeah, there's that.

5 rounds for Calories of:
1:00 ME Airdyne for Calories
1:00 Rest (active rest)
Did it. forearms felt like crap. weird.
Rest 2 minutes – then…
5 minute AMRAP of:
1 Rope Climb 15′
10 Deficit HSPU 6/4″
20 Double-Unders
At this point, my forearms were so cramped up that I couldn't even hold the rope for DU. I made it through 1 full round and couldn't do any HSPU for the rest of the time.

5 Rounds:
1 rope climb
20 double unders
I came back for box wars, and once it was over I felt like I needed to redeem I did this fun little metcon thingy. glad I did it...ended on a good note.

Foodwise, I have been sucking big time (eating AND recording on the blog). Not going to make excuses..obviously hasn't been a priority for me. This week I will do better.

Wednesday, September 18, 2013


My bedroom floor is covered with clean clothes to put away, and my kitchen is straight up obviously I'm watching slowmo videos of camille doing muscle ups and painting my nails with pink glitter....and thinking about my workout today...duh. Anyhow, the muscle up video (x100) and a conversation I had last night, got me thinking about how much I have accomplished and how much hard work really pays off--Last night I was talking to another athlete at my gym who is hands down the best female in the gym, and someone that I have looked up to since I met her (aside from being a ballin' crossfitter, she is an amazing person, but that is besides the point) I told her...and then she turned around and told me how much I inspired her with my hard work and determination...whaaaat? crazy.
I really don't think I'm doing anything that special...just setting goals and trying to achieve them..but it is big. And it's a theme in my crossfit career. Career? does that work? Whatever.  Anyhow, I couldn't do EROM HSPU, and a few weeks after busting my ass, I was able to knock them out in a competition. But it starts even earlier...One of my first memories from Crossfit was doing 31 heroes and not being able to even begin to climb the rope..after I got over being upset, I decided that next time we had rope climbs in a WOD, I'd kill it...and the next time we did a hero WOD with rope climbs...I RXed it. Fast forward to muscle ups. I've been working on them on and off since December...but after seriously buckling down for 2ish weeks, I got them. This gives me such hope and excitement for what is next! I know I have to get stronger...faster...and overall better. But I am getting there, and whatever my next goals are, I know I will achieve them..and then keep going.

After  such positive thoughts, I was ready to bust out my AD workout and then work on muscle ups, however my body felt otherwise.

AD 3 min @ Z1
AD max cals in 20 min
AD 3 min @ Z1 cool down
206 cals. Started off 30 on 90 off per Ben, but then Paul said to do 30 on 30 off. Started off strong but petered off towards the end.

I rested a little bit, started warming up, and was going to do 1 muscle up EMOM for 10 minutes, buuuuut it did not happen. As I mentioned last night, my elbows are KILLING me. Warming up, ring dips felt a little funky and I did not feel strong at all. I still attempted muscle ups (multiple...), but once I caught myself to begin the dip, I just fell out. Not sure if it's my brain not wanting to hurt myself..or both. Probably both. I really tried not to get upset, and drop judgement....but that didn't happen either. I was really disappointed in myself and my body. I managed to get over it though. I pretended I was one of my athletes, and told myself that it's not worth pushing myself too hard now and getting a serious injury which will hinder my future progress. And I will keep telling myself that until I believe it. I think I'm going to give my elbows a break, do some prehab/rehab, and not do anymore muscle ups until next week. I'm just going to have to trust my body and my ability and have faith that I won't "lose" my muscle ups, if I don't do them for a couple of days.

Tuesday, September 17, 2013


Got in the gym earlier than usual for a Tuesday because got done at work incredibly early. It's really hard for me to get amped to work out around 5:30, so I pretty happy. Did a few muscle ups...did the workout...attempted another MU and almost dislocated every joint in my arms slash almost died. cool. that was scary. Currently icing my right elbow as I speak. I also need to do some prehab/rehab for my shoulder and elbow stability.....athlete probz? I'm freezing my ulnar pinky is on fire....I should really know better

A1. RDL @ 2010; 6-9 x 4; rest 10 sec
A2. DB back extensions @ 2010; 10-15 x 4; rest 2:30
10 w/25 each hand for each round. realize now, it would have been better to hold one heavier one in each hand...oops. These felt ok..maybe a little heavy. My back felt pretty wobbly after these.
B. amrap omni grip chin ups in 6 min
45; tried to do as little kipping as possible...butterflied a bit...whatever. I felt a lot stronger..#TIP
C1. russian kbs - 21 tough; rest 1 min
2 pood. SUCKFEST. Had to break these up a bit. 2 pood is heavy...I think I have a bruise from bouncing my forearms off my thighs. Crossfit makes me ugly.
C2. ghd sit up x 21; rest 1 min x 3
I almost puked...every time.

This seems pretty whiny, but it was a really good workout. Also, a lot of people have come up to me in real life AND on the internets to tell me how proud they are of me and how much my hard work has paid off. This is amazing and humbling and just shows how close our crossfit community is. It only inspires me to work harder and do better every day.

OK, let's talk food. almost 2k calories today, 200 carbs, and 126 protein..almost there!
1) smoothie w/protein powder
2) perfect foods almond butter bar
3) meatballs and sweet potato
4) banana and protein shake (post w/o)
5) turkey meatloaf and spaghetti squash
6) quinoa bar (carb-bomb) and almond milk

boom. awesome. now if only my elbow would feel better

Monday, September 16, 2013


Shoulders, elbows, and forearms felt a little torn up today. Not sure if it was from my muscle ups (all two of them) or my "active recovery" of canoeing upstream yesterday. Regardless, I felt pretty strong today AND was able to do two muscle ups today before my workout. Naturally I now have a fear of forgetting how to do them...Fun fact: didn't false grip them today.

A1. DB Russian Step Up @ 1110; 10-12/leg x 4; rest 1 min
12@25#/10@25#/10@25#/10@25#. Pretty difficult. Started with 30# but had to drop. My right leg also seems to be weaker than the left.
A2. Flat DB Bench Press @ 30X1; 12,10,8,6; rest 1 min
30#/40#/4@50#+4@40#/6@40#. Burnt myself out with the 50#. Tried for 4 more, but couldn't press it at all. At the end of my last round, Joey told me to keep my elbows in there's that.
A3. DB Walking Lunges @ 1010; 16-20 total steps x 4; rest 1 min
20@30#x4. Not much to say about these. I did them, they were unpleasant.
A4. DB Push Press @ 1010; 12-20 x 4; rest 2 min
B. Side Bridges - 45 sec/side x 4/side; no rests b/t sides
did them. core is sore. lol rhymes.

1) Fritatta
2) quest bar (pre-ish w/o)
3) chicken, sweet potato, guac (post w/o)
4) perfect foods bar (new obsession)
5) apple and pumpkin seeds
6) 5 meatballs, plantain chips, and salsa

grand total: 1720 calories, 133 carbs, 127 protein. Needless to say, I'm cooking up some quinoa as I type....

Saturday, September 14, 2013

muscle up club

I GOT A MUSCLE UP TODAY. actually 2. Happy tears were involved immediately after (shocker) along with many sweat hugs. I've been working on getting a muscle up since December with a few breaks when I was training for competitions...and it is so amazing to see all this work that seemed futile at times pay off. I tried it a few times with a regular grip and failed...tried it with a false grip and failed....tried it with false grip again...caught myself in the dip and fell out of it...and them boom. false grip. muscle up. big smile. happy dance. oh yeah, and the water works. It was also really nice because a lot of the people who have been part of "operation muscle up" were there to cheer me on and witness the magic.

hard core cheesin'. I knew I was making this one!

As many rounds in 12 min:
3 wall walks
25 m FW - 65#/h
8 ROUNDS + 1 WALL WALK. 65# is heavy as hell. Towards the end I realized that holding it near the back end would make my wrists hurt less....lesson learned
rest walk 4 min

As many rounds in 12 min:
25 unbroken DU's
5 burpee jumping chin ups
10 ROUNDS. This one was fun. All my DU were unbroken...and I kind of like burpee chin ups. I did accidentally let go of the rope once and smacked the shit out of myself. oopsies.
rest walk 4 min

As many rounds in 12 min:
row 250 m
run 200 m
10 DB power clean and push press
3 ROUNDS + 250 ROW (30#) HATE HATE HATE HATE HATE. My row was super slow today and my run was wobbly. The PC and PP weren't too bad, except when I forgot to push and just strict pressed. Overall, I feel like my motor is getting better. I never really felt "whooped" at any point in this workout. I was definitely working hard and breathing heavy, but I feel like I kept the pace pretty well.

On a more foody note, I've been really bad about listing my food. Whoops. I'll be better about it this week.

Oh hey, here's a video of some cool girl busting out a muscle up. NBD

Friday, September 13, 2013


A. CJ tech work - 10 min
85-105#. worked on the "dip drive dip" of the jerk and riding the weight down in the squat
B. Snatch tech work - 10 min
65-85#. focused on squatting, pulling myself under the bar, and keeping my shoulders stable.
C1. Wtd Dips @ 20X1; 2-3 x 5; rest 90 sec
C2. TnG DL x 10 reps; rest 90 sec x 5
D. FLR on rings accumulate 5 min
waaaaay harder than anticipated.

Wednesday, September 11, 2013

9/11 Hero WOD

I bypassed the "she" workout today (with the permission of big papa paul and coach ben!) and did CCF's 9/11 Hero WOD today. I really enjoy Hero WODs because it gives me something to think about and work for. As much as these workouts suck and are physically taxing, they make me thankful for the ability to be able to row...or box jump....or deadlift..because as much as it hurts in the moment, I'm still here able to do these things whereas other people are not so lucky.


2001m row
11 Box Jumps (36-Use 1 45 & 1 15 # Plate on 30/24)
11 Thrusters (125/85 =125 Deaths at the Pentagon)
11 Burpee to Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 =AA Flight #175, South Tower)
11 KB Swings (2pood/1.5pood)
11 Toes 2 Bar
11 Deadlifts (170/120- 77kg/55kg = Flight 77)
11 Push Jerks (110/75 =110 Floors in Each Tower)
2001m Row 

RXed it in 35:14..Then worked on muscle ups for a little while. I'm getting closer and see/feel progress, but I'm not there yet. More transitions. More work. Muscle ups will come.

terrorists suck: the WOD aftermath

Tuesday, September 10, 2013

bullet proof

Tuesdays are my long days, which wear on me, but as soon as I stepped foot into my beautiful gym, I felt re-energized and ready to kick some ass. My workout was great and I felt absolutely bullet proof.

A. FS @ 40X1; 8-10 x 2; rest 2 min
105#x10/125#x8; These were tough, but I knocked them out. My previous PR was 145, so I was pretty happy that I was able to knock out 125 for 8. Need to work on keeping my knees out though. They do the creepy wobble in out thing, which is no bueno. Also, elbows up.
B. FS @ 40X1; 3-4 x 2; rest 2 min
155#x3/155#x3. Didn't know where to I asked the all knowing Joey who said 155. So I did. 3 times. and then 3 more times. 10 pound PR baby
C1. wtd supinated chin up x 1; rest 10 sec
41#; last one was a struggle
C2. amrap pronated strict chin ups; rest 10 sec
6/6/5/5; these felt pretty easy. I stopped as soon as my body started wiggling. Arms didn't feel too fatigued.
C3. 30 walking lunges AFAP; rest 2 min x 4
D. ghd sit ups @ 2010; 10 x 5 sets; rest 1 min

Monday, September 9, 2013

butt hurt

For the record, my butt actually hurts (thanks RDLs), but this more refers to the fact that I am so freaking butt hurt that I still can't get a muscle up. I could go on and on, but I've made a conscious decision to just get over it. Whining and being salty isn't going to help's just going to hinder me. So I'm dropping all the judgements I have for myself (and others) and going to try to ignore all the shit others blow me...because I know that I'm trying...and that's all that matters. Until I finally get one and then dance around the gym (probably crying tears of joy).

My workout was OK today.
A1. Press @ 12X2; 3-5 x 4; rest 20 sec
85#; 4/4/3/3. This was tough, but I got it done. The kicker is, I was too busy being salty about muscle ups to realize this was a TEN POUND PR. Dear universe, you made your point. I'm done moping. It's annoying.
A2. AMRAP "elbows in" push ups @ 1010; rest 20 sec
13/11/10/10; I stopped as soon as I felt myself wobbling or my elbows bowing out. I feel like I could have done more but didn't want to sacrifice form.
A3. KBS tough Russian x 15; rest 2 min x 4
1.5pood/1.5 pood/2 pood/2pood. Should have done 2 pood to start. whoops.
B. RDL @ 2010; 10-15 x 3; rest 1 min
135#; 12/10/10. This one time, I totally forgot about RDLs until after the metcon. whoops. 135 was heavy for this many reps. My butt is hurt (literally. hahahahahah. ok I'm not funny)
3 sets:
10 T2B
10 ring push ups
10 no pushup burpee box jumps - 20"
10 sec HS hold against wall
rest 1 min
killed the push ups, killed the box jumps, super killed the HS hold...did not kill T2B. I need to work on my kip and stringing them together. Paul helped me work on it a little bit after. blah blah added to the list blah blah

Ate a lot today. I've hit a brick wall and am literally too lazy to type anymore. But big news. 2112 calories, 226 carbs, 137 protein. HOLY BALLS I WIN I WIN I WIN

Saturday, September 7, 2013

tuck furkish get ups

holy meltdown today. I don't even know what happened, but today the turkish get ups won. I was super looking forward to working out after helping out with a fireman/policeman/emt crossfit competition this morning, and it started pretty well....and then exploded.

A. PS TnG tech work - 10 min 
worked with a 65# bar for a while. really tried to sweep the bar in and stay back. Added up to 85# for a bit...then back to 65#. 10 minutes seemed to short to really get some solid tech work it...but overall I'm ok with it.
B. Rope Climb tech work - 10 min
really focused on my foot placement, and trying to almost worm my way up the rope (think Annie Thorisdotti). Using my lower body, I was able to power up the rope in about 2.5 powerful drives. Need to work on the descent actually...
C. Wtd Chin Up - build to a 1RM in max 5 attempts
15#/25#/36# (1 pood)/41#/43.5#. This is a huge PR. Pretty sure I've never EVER done more than 15#...I'm actually incredibly proud of this, however I let it get overshadowed by the ass beating I got from the turkish get ups.
D. TGU - 100 for time - 1pd 20#- alt arms/rep at bottom
27:07 I don't know what happened, or what triggered this, but I had a huge meltdown before and during this workout. I started with one pood...which was too heavy for this many reps...and then I was doing it wrong...and then people were giving me by the time Joey actually tried to help by correcting me, I just lost it. I think I was frustrated....who knows..I'm an emotional wreck sometimes. So after I cried in the bathroom...and then took a walk and cried somemore...and then stared at a 20# KB for a while...I set the clock and embarked on 100 freaking turkish get ups. 27 some off minutes later, I was done. I think I got over my anger...and go re-upset maybe three different times during this workout. It was a mindfuck. And not easy. Towards the end I fell into a groove though and knocked it out. I just get trying to picture James telling us to drop judgment...and that nobody really gives a shit what I do. It helped. Ben told me that he was proud of me later...I'm not proud of how I handled that at all. I need to work on "locking it up" and not let my emotions get the best of me. 

Food was weird today:
1: fritatta and banana
2: quest bar
3: banana and shake (post wod)
4: seafood cobb salad @ pearlz
5: almond milke and greek yogurt froyo (celebratory-go dawgs)
6: 4 meatballs and paleo muffin

Friday, September 6, 2013


Woke up ready to work. Checked the WOD and was super excited because I LOVE DEAD HANGS TO INVERTED. Literally, I do those when I'm having a terrible day and want to do something fun on the rings.

A. Clean and Jerk - build to a tough single with perfect form in 12 min - NOT a 1RM effort
135#. Cleaned 140# but bailed on the jerk. This is a perfect example of where I'm still learning my body. I'm not exactly sure how to differentiate between a tough single and a 1RM. Pretty sure I could have jerked 140# if I tried...
B1. Bench Press @ 30X1; 3-6 x 3; rest 20 sec
6x85#/6x95#/4x100#. These felt good. I started to wobble on the 100#, so I stopped at 4.
B2. AMRAP Ring Push Ups in 30 sec x 3; rest 20 sec
12/13/11. meh, these were ok I guess? I remember a not so distant time, where I couldn't even do one ring push up....
B3. Heavy Russian Swings x 15; rest 3 min x 3
1.5 pood. Prob should have tried 2 pood. shit.
for time:
15 DH2I
10 wall walks
5 K bike (AD)
14:58. LOVE DH2I. LOVE LOVE LOVE. I got 13 unbroken. Then my shoulders said seeya, so I had to drop, shake it out, and get back up there. My last 2 were sketchy. The wall walks made my shoulders SCREAM. Need to work on pacing myself on the AD; wasn't really sure how fast/slow to go...
and then I got peer pressured into trying muscle ups again. SPOILER ALERT: did not get one. However I'm getting closer and closer. Muscleup, you will be mine.

1: chia pudding w/banana
trying to eat less pre-workout to avoid feeling gross
2: 3 gatorade chews, coconut water, bsn syntha6 shake
ate the chews during my workout because my tumbly was rumbly. shake and coconut water were post workout
3: Sweet potato and grass fed burger
4: 2 slices mexican frittata, paleo muffin, sunbutter
epic meal. I capitalize on hunger to get max calories...this is a weird outlook.
5: quest bar
snack during work
6: two hot dogs...and then a quest bar when I got home
gross I know...but it was after the game and I was starving. Plus...protein? Guess I worked up an appetite on the sidelines

Thursday, September 5, 2013

struggle city

I've felt exhausted all day. Definitely thankful that today was a rest day, because I really haven't had energy for much of anything today.

Hit 1963 calories today; 148 carbs, 134 protein...Still not where I'm supposed to be...I feel like all I've done today is eat...I'm uncomfortably full....and I still am afraid of getting fat (dumb I know, I'm irrational..)

1) Mexican Frittata + 2 paleo muffins
2) Quest Bar
3) meat balls + baby bell peppers + guac
4) apple + 2 egg whites + 2 eggs
5) sweet potato, burger patty, egg whites
6) smoothies with banana, whey, sunbutter, and almond milk

My attitude stinks. Gotta turn it around so I can wake up and do some major work at the gym tomorrow.

Wednesday, September 4, 2013

I accidentally PRed

Today I 20# PRed on my deadlift. DL were not programmed at all....I was just being a douche and asking Vinnie if I could warm up with his bar. After telling him that I didn't think I could even deadlift it, he said I I tried...and boom; 225# deadlift. I told Ben, who just told me that he expected 285#. COOL.  Anyhow, rough workout today. Blew my shoulders UP with the wall walks....and then since rest day is tomorrow, I was allowed to work on other operation muscle up was in full force (note: this was after I tried some strict weighted pullups (10#) and got yelled at).

10 min AMRAP @ 80%:
amrap CTB pull ups
FLR on rings - 45 sec accumulation
rest 5 min active
7 full round + 2 C2B. Strict C2B (5/3/3/3/3/2/2). My body was not feeling kipping today. I literally got more strict C2B than I did kipping. So I did those bad boys strict and felt elite and shit. Not really....3 is kind of pathetic. Whatevs. Lots of room for improvement. I always underestimate FLR. They were hard. I didn't have to break until the last few rounds though.
for time:
15 wall walks
25 HR push ups
35 bent over db rows - 25#/h
25 HR push ups
15 wall walks
Today I found out that I've been doing wall walks wrong my entire crossfit career. I no longer think they're easy. The first 15 torched my shoulders..the HR pushups really weren't tooooo bad..I mean they were hard, but I broke them up into 10-10-5 and it was fine. The rows were questionable. Sometimes I think I'm good at them..other times not so much. The last wall walks sucked. I had to break them up into 5s (sometimes less)...but I got them done. yay. completion. One thing about training by myself is that I've had to become my own cheerleader. Probs not a bad thing...
Muscle up skill work
This is infuriating to me. I can do transitions until I'm blue in the face, but once I get on the dice. I do think I made some progress today with my hips. Melissa gave me some good cues, so I really have to focus on tightening my butt and keeping my toes down. I'm getting closer but not there yet. There was one attempt where I thrusted so violently (hee hee hee) that I launched myself into the air...actually had time to think about how long I was airborn...and then had to tuck and roll. Progress? yeah, let's call it that. Then I did these muscle up thingies on the cable machine under the watchful eye of big papa paul...which were killer. I now have to do those 3x/week.

Minus the vault and floor routine comments...this pretty much sums up my feelings about the gymnastics skills we do...

Also, big news in the food world...I finally went over 2000 calories! annnnd I managed to consume about 150 grams of protein today (thanks to the TWO burger patties I just wolfed down).
1: Fritatta and paleo muffin
2: Protein shake (post workout)
 I knowwww I should consume more carbs, but I was just not feeling food at all. The shake was all I could handle
3: 4 meatballs + sweet potato and sunbutter
4: chia pudding
threw a banana in for some extra carbs
5: quest bar, almonds, and an apple
snacked on these at work...went WAY longer than anticipated and I got very hangry
6: 2 grass fed angus burger patties and baby carrots
my appetite finally caught up with me; was only planning on eating 1 burger and making the rest for later this week...and then I thought I'd eat 1.5....and then before I knew it 2 were gone. Whoops.
2315 calories, 137 carbs, 145 protein! hooooorayyyyy***never in my wildest dreams would I think that I would ever celebrate eating this much..

Tuesday, September 3, 2013


No fun title today. Too tired to be creative. I have to say, Tuesday is my least favorite workout day; I have class THEN work THEN I have to get amped to workout. Actually...getting amped isn't the issue, my body just feels more tired..go figure.
 A. RDL with straps below knee @ 30X1; 3-5 x 5; rest 2 min
No straps, and I had to mix grip the last two sets because I ripped a callus off my right hand. wah. I guess these were ok. They felt good...I just really don't know what to compare them to. At one point my 1RM deadlift was 185...then I randomly tried 205 one day and go 175 for 4? Who knows. I'd be curious to see what my deadlift max is now...
B. Wtd Dips @ 21X1; 2-3 x 5; rest 90 sec
I shocked myself on this. I really thought I was pushing it with a ten pound weight...and then I was able to throw a fiver on there....and got up to 25# of added weight. Then someone asked me if I could do a muscle up yet and my ego deflated. rude.
Row 75 sec @ 95% effort
rest walk 4:15 b/t sets x 4
338/325/322/320. Until the row, I was surprised at how great my legs felt. Then my quads exploded. I started off strong on the erg, but couldn't maintain it. Rowing is definitely a skill I need to work on...I need to see if I can con someone into helping me with my form; I just don't think I'm doing it quite right.

After this workout I was straight toasted. I'm so tired right now, that I could probably go to bed very soon and sleep through the night...I may just do that. Now onto the things I put in my mouth today...
1) Caramelized Onion Fritatta + Paleo Blueberry Muffin
wasn't hungry...ate breakfast anyhow
2) Toasted coconut almonds and an orange
super hungry after my first class. this hit the spot.
3) shredded chicken and bacon + baby bell peppers +guac + pear, kiwi, and spinach babyfood puree
RAVENOUS circa 11:40. Ate all this while driving the was impressive. The pear, kiwi, spinach babyfood was nowhere near as delicious as the beet, banana, blueberry variety. lesson learned...never again.
4) quest bar (30 min pre workout) 
hungry after work. love me some quest bars.
5) medium sweet potato + syntha-6 whey shake (post workout)
was not hungry...forced my self to eat. operation eat more is hard and not as enjoyable as anticipated
6) tilapia and fire roasted tomatoes +banana sauteed in a little bit of grass fed butter
nom nom leftovers. I think I have an aversion to hot food...I much prefer leftovers. Since I have a surplus of bananas, I sauteed one in a little bit of butter with some pumpkin pie spice. I ate it while feeling smug that I did not give in and get a pumpkin spice latte today. If starbucks carried almond milk, I would be set fo lyfeeeee
7) Chia Pudding
eat all the food, make all the gains...

I really don't feel great about today. Foodwise, I am so freaking full...and have been all day..but I'm sitting at 1680 cals, 163 carbs, and 130 protein. faaaack. Trainingwise, I don't know. Guess I'm still getting used to this programming and such. I think my brain is still expecting super spartan workouts and then is confused when I get done relatively quickly. This is not to say that I'm not busting it...because I am. I am shocked that I felt so tired after today's workout which was just RDLs, weighted dips, and FOUR rowing sprints, but I am pooped. Guess the workout did it's job. It's not all bad though, and I'm really not trying to complain...more just figure out how I'm feeling. I really feeling like I'm training and not just working out...It caters to my competitive nature for sure, and fills the "athlete void" that I've been missing since I stopped swimming and diving. Not really sure what my deal is, just being weird today. Tomorrow will be better.

Monday, September 2, 2013

labor day

I am convinced James FitzGerald has bugged my life. Yesterday, while laying on the dock enjoying being lazy, I was voicing my hatred for running and wallballs. What do I see when I check the workout this morning? RUNNING AND WALLBALLS. Getting comfortable with the uncomfortable is right.I went to bed last night excited about killing it in the gym today...not going to lie, it took a loooot of coffee and bumpin music to get me pumped.

A. BS @ 40X1; 3-4 x 5; rest 3 min
The 145 was super easy...the 165 was not. Tempo squats murder my glute meds. I probably should have pushed for 4 on 165# earlier, but I was being a baby and didn't want to bail. I could definitely see a major difference in my explosiveness between the 155 and 165.
B1. PP TnG; 5 reps x 5 sets; rest 1 min
These were solid. I don't think I could have gone higher than 105 and kept it unbroken. The last few rounds I had to actively keep my back from going crazy curvy. Last time I maxed, my 1RM was 110, so doing 105 for 5 seems prettttty good. Gonna have to find that max eventually.
B2. AMRAP strict mixed grip chin ups x 5 sets; rest 2 min
I'm actually pretty proud of these because I made sure they were super strict dead hang awesome chin ups; I stopped as soon as my the rest of my body moved at all. Keeping an underhand grip on my left hand was kind of sucky though.
for times:
run 1 mile
rest walk 2 min
100 wall balls - 14# to 10ft
rest walk 2 min
run 1 mile
BAHAHAHHA this sucked. My goal was to do each mile under 10 minutes...and the notes on the WOD were to keep them about the same time. oops...Anyhow, the first run felt ok. My shins hurt from the get go and my hips felt (and feel) pretty tight. I really tried to stay in the moment and stay in tune with my body which really kept me focused on running. The two minute rest went way too fast. Wall balls actually weren't as bad as I had anticipated. I came in with the game plan of doing sets of 10...which worked pretty well until I hit about 60/70 where I'd do like 5...drop...5 blah blah blah. Two minutes later I was stumbling back out the gym and onto the sidewalk. The first 100 was questionable. I felt much like I would imagine a baby horse learning to walk feels, then I fell into the groove for a while, then I realized how slow I was going and made myself pick it up (while simultaneously telling myself to drop judgement), and then the last 100, I picked it up even more. I think I was just excited to be done. Pretty sweet 37 second difference between miles....I am definitely still learning my engine and my body's capabilities. 

I feel like I'm still training my body and brain to get used to this type of training. I'm still expecting to go in there and do long ass kicking workouts with lots of oly lifts and skill work, and that's not necessarily the case. I'm really just trying to trust in the system and absorb all the information and guidance that the coaches give me. I'm really starting to understand the difference between truly training and just working out, and even though these workouts and super not fun at times, I can tell that doing them are going to make me a better athlete..even though I feel like I look pretty unathletic when trying to run after wallballs...womp. Also, I suck at eating more. I really didn't see this being a problem, but today I felt like I was eating all the time, but I still only got to 1862 cals, 138 CHO, and 126 PRO. I'm trying harder to plan, so we'll see...Like everything else this is a process, but I just want it to be perfect now. shocker. Starting tomorrow, I will be posting my meals.