Wednesday, March 31, 2010

Mid-morning Split Jerk

Split Jerk 1-1-1-1-1-1-1


I really like this movement. Now I just have to work on my core strength and start building on heavier weight.

I had Bacon and Eggs cooked in Coconut oil. I think the coconut oil fucked up my stomach.

Lunch was the CPK Standard

1 cup of asparagus soup
half miso Salad- Yummy

Monday, March 29, 2010

A toughie

Five rounds for time of:

40 Double-unders (single-unders x4)

30 Box Jumps, 24 inch box

20 Kettlebell swings, 1.5 pood

My time: 33:05 (single unders, 18" box, 26.5#KB)

This was really agonizing. By round 3 I was considering tapping out. Really. My abs were killing me during jumping rope, then jumping on a box was terrible. The box jump was making me feel pukie. I'm glad that I didn't tap out and FUCKING did it. 

What did I eat today?

6oz Flat iron steak, grilled
8oz grilled Veggies, which were phenomenal and delicious

6oz mix fruit
8oz 2% milk

1 small paleo kit

Mmmmm. Sleep. I'm getting my tattoo tomorrow at 11AM. This is my way of saying Fuck you to corporate America. My mom was concerned that I would put getting a job in the future in jeopardy. Well, I hope I never have to "interview" for a job again. I never want to have a cubicle job, ever. 

Thursday, March 25, 2010


Snatch 1-1-1-1-1-1-1


I love/hate snatch. I want to work on it until I master it. I have shoulder tightness, I have problems getting really seated at the bottom of my squat...Yea, lots of area for improvement. And of course, I want to add more-more-more weight.

What did I eat today?

Chicken Parm (no cheese), sauce, with garlic spinach


2 boiled eggs


2 oz IPA beer.

I don't know if I want to commit to the Zone. It's tough. But I do have some weight lost goals. 5 more pounds and 5 more percentage points.

The next few days are going to be big. Got to wake up early. Go to bed early.

Ugh. The Zone.

I just weighed myself w/ BF %: 110.4 lbs @ 27.4% BF

Since I seem to be making progress, I want to ramp it up and attempt to try my hand at the Zone.
After finagling with a few Zone Block Calculators, I finally figured out what I need to let my body run at top performance.

12 Complete Daily blocks-
3 blocks Breakfast
1 block Snack
3 blocks Lunch
1 block Snack
3 blocks Dinner

1 block is  9 grams Carb- 7 grams Protein- 3 grams Fat, which means for Breakfast I will consume:
27 grams of Carbs, 21 grams of Protein, and 3 grams of Fat.

So measuring and being mind of what I consume will be my main focus for the next few weeks. What's great is that I can measure by eye, but the hard part will be remembering the gram values of the carb/protein/fat for the measured item.

I will probably be bitching about it for the first 2 weeks.

Wednesday, March 24, 2010

Rest Day

"NorCal Sectional Workout A"

Against a 6-minute running clock:

Run 800 meters

Max rep overhead squats (115 lbs/75 lbs)

Scored by total number of overhead squats.

I modified it to 600 meters and 20#s OHS.

My score: 28

I worked out at 7:30PM with the On-ramp class. I know that my running is slow and needing much improvement, but thinking about it I realized that I am going through a transition period with my Vibrams. I found this really great article about the effects and adaptation of wearing Vibrams and it seems to quell my mind about how much my running can and will improve over time. 

Vibram Five Finger Shoes are changing my body.

AMAZING NEWS: I can do GHD sit-ups! I did 30 today! Whassup-whassup! I think my abs and my back and my quads are all strengthened to a point where I can do the motion without shooting pain in all those parts! This Crossfit thing is crazy working! I am soooooooo stoked! Yay Assassin!

What did I eat today? 

6oz Asparagus Soup
Half Miso Salad

6 Sui Mai dim sum

8oz milk.

12oz Fat Tire

Socal Sectionals Day 2 WOD 3/15

Max Effort in 3min w/ 3min rest inbetween-

Rowing (for Calories): 32 calories
Deadlift (95#): 18
L-sit on the Paralettes: 62 seconds
Overhead Squat (15#): 26
Pull Ups: 16
Run 800m: 6:32

That Monday was my 4th month anniversary at Crossfit. Patrick brought 3 large beers for use to consume in celebration. That day was also the day I was fired from LA Specialty. It was a monumental day overall :)

Tuesday, March 23, 2010


10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up - Modified jumping pull up

Box jump, 30 inch box- 18 inches for me

GHD sit-up- Ab-mat sit-up x2 (20-18-16-14-----et al)

My time: 15:11

I think I did an extra round at like #3 or 2 cause I was going neck and neck with my Suze and she finished and I could have sworn we were at #2 round. Oh well, I guess I did a little bit more work. 

What did I eat today?

1 fried chicken wing and thigh
1/4 Pann's biscuit
3 pc rotisserie chicken
4oz cabbage salad
6oz broccoli soup

8oz. Fat Tire

I need to get back on the wagon. 

I'm sleepy.

Wednesday, March 17, 2010

Mini Murph Irish style

Modified Murph with Beer!

For time-
Run 400m
12oz Beer
50 Jumping Pull-ups
Run 400m
12oz Beer
100 Push ups
Run 400m
12oz Beer
150 Squats
Run 400m
12oz Beer

My time: 69:47

I was sick and pukie the whole fuckin' time. I'm buzzed right now, that's why I'm completely derogatory right now.

I ate once today. Fried catfish with black beans and rice.

One meal a day is not good.

I just ate some Captain Crunch Berry Marshmellow Treats made with Cannaba-ghee. I should be feeling it soon.

My throat is sooooo fucked up right now. I'm determined not to get sick.

Wednesday, March 10, 2010


10 Rounds for time:
15 Deadlifts (135/95#)
15 Sit-ups

My time: 26:05

SO I TOTALLY DID THE PRESCRIBED WEIGHT FOR WOMEN OF 95#s!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
I am really proud of me. Like really, really really. It was tough. By round 5 I was mentally drained; I couldn't believe that I had 5 more rounds to do.

What did I eat today? Not much.

I had Scrambled eggs with Parmesan cheese, bacon, and basil.
A decaf latte.

That's it.

Then after the workout I felt like I was going to pass out, so I had an orange and 1oz almonds.

Yea, not so smart.

Oh, I had a IPA beer.

I'm going to take a rest day tomorrow.

Tuesday, March 09, 2010

Shoulder still jacked

I did not do the National site WOD. I had to modify it.

5 Rounds for time:
8 one-arm Ring Pull
20 Box Jumps
10 One-legged Squats

My Time: 15:45

Those one-legged squats are killer. I was sweatin' like crazy. This WOD is not a fast paced, balls to the wall WOD, so I was very surprised to feel the hundred beads of sweat come down my face and neck, all because of the one-legged squats. My thighs and back are soooooo tight from the 100+ squats I did for yesterday's Tabata WOD, so I had no control over my squats. The whole movement was a challenge. I felt it in my core too.

What did I eat today? I know I didn't eat as well as I could have.

Cup of Asparagus soup, vegetarian
Half Miso Salad--- I'm hooked on this shit.

8oz Turkey meatloaf

Med. Grande Latte

Monday, March 08, 2010

Rest Day Tabata

20 seconds work/10 seconds rest for 4 minutes, record your lowest rep out of the 8 intervals:
Squats: 14
Row: 3 Calories
Sit-up: 7
Kettlebell Dead Lift: 12
Row, again: 2 Calories

What did I eat today? 

Spinach wrap
Grande Decaf Latte


Spinach salad with 4 oz chix breast

Apple with Sun Butter

I gained weight on the scale but I feel really skinny in my clothes. I guess it must I'm losing body fat and gaining lean muscle. 

The weekend getaway

I just got back from a 24 hour jaunt to Chumash casino in Santa Ynez. The drive was spectacular. I actually enjoyed my drive there and back.

I woke up this morning anticipating the drive home. But I first decided to work out in the hotel's gym. There was couple in their already on their respective cardio machines, with Fox News Network blaring on the TV.

I made up my own WOD. there was no free weights.

Four Rounds for time:
25 Squats
15 Pushups
Run for 2 minutes at 4.5mph.

My time: 16:54

I was beat up after that and decided to use the day to cheat; so I had Danish pancakes and biscuits and gravy and hash browns. It was delicious.

Then for dinner I went out ramen with Charles. It was amazing.

Saturday, March 06, 2010

Friday is Fun day!

4oz Turkey Meatloaf
3oz Cabbage Slaw

1 chicken wing
1 fried Fish filet
6oz. asparagus, mushroom, bell pepper mix

1 turkey lettuce cup

3 cups of Crown Royale

Friday, March 05, 2010

Yesterday was a Rest Day

I woke up yesterday still feeling pretty beat up from the Mon/Tue WOD combo. My calves were screaming and my shoulder still had intermittent pulses of electricity.

The WOD was a series of gymnastic skills: Ring rows, Kipping Pull ups, Knees to Elbows... skin the cat/inverted hang on the rings.  Four of the skills that I didn't list were very shoulder reliant, so I really couldn't do them with my banged up shoulder.

Yesterday was also my 2nd day back on strict Paleo, and somewhat loose Zone.

8oz Chopped Kale and Beet Salad with dried cherries with lemon juice dressing
4oz turkey soup

1/2 red Pear

Salmon stir fry with bell peppers and onions


 You see, for the past 2 weeks I had been giving myself a lot cheats, eating pita and some brown rice, having more beer than I need to. My weight loss just ceased. I just stayed at 112. So I needed to be reassess what this was all for, why I got involved with Crossfit in the first place, and losing weight was number 2 on my list. The first reason was stress/anxiety.

Tonight we're having a Paleo extravaganza at Deniz' house. I'm making a 3 things: Prosciutto and Brussel Sprouts, Curried Cauliflower, and Almond Milk Flan.

Wednesday, March 03, 2010


1 sweet potato
1 Flanken short rib (that I marinated since Saturday)

2 egg scramble with bacon and mushrooms
1 apple with 2 tbs almond butter

6oz Asparagus soup
1 whole Miso salad from CPK: napa cabbage, edamame, carrot, shrimp, crab meat, crispy wontons, avocado + an half of avo I added myself, and miso dressing

I ate healthy today.


So my shoulder pain has subsided, but now I'm dealing with all the soreness from Monday's War Frank WOD.
I'm sure yesterday's running contributed to all my leg muscles feeling really tight today.

Ahhhh the pleasure is in the pain.

Tuesday, March 02, 2010

Run, Forrest, RUN!

8 Rounds for time of:

Run 200 meters

Rest 90 seconds.

The RX is 400 meters, but I scaled it to my capabilities.
Here are my times:

What did i eat today?

Albacore Tuna Salad with Ponzu dressing
1 Spicy Scallop roll
1 sm Paleo Kit
1 Boddington Beer

Monday, March 01, 2010

War Frank

3 Rounds for time of:

25 Muscle Ups

100 Squats

35 GHD Situps

I subbed out the muscle up a ring hold (1-2 seconds) and instead of GHD I did 50 ab-mat sit ups.

My time: 35:12

I really liked this workout. I haven't done air squats in awhile, so doing 300 was awesome. 
I think I kinked my left shoulder. It's sore and shoots with pain when I do basic movements with my arm, like make a right turn while driving. I iced it and stretched it out. Hopefully it won't hold me down for long. 

What did I eat today?

1 apple with 1oz of Sunbutter
2 honey tangerines
10oz latte
1oz. sesame crunch (I love it!)
1 whole fried trout
2oz brown rice
1 banana
And I'll probably have 1 more tangerine and maybe a banana
I should have some eggs for protein, but I'm soooo lazy to cook.