Nat came over early today so did rack pulls with her.

135x5,155x3,175x3,185x3,205x3,225x3,235x3,245x1, 255x1, 265x1, 275x1, 285x1

* Pulls felt good I love the feeling of getting stronger :) I think we might have been able to go up a little more but we kept it there for today. Will be neat when we can pull 300. It's rather crazy that Nat had to take off so much time for her shoulder and yet she hasn't lost any strength. I'm sure once she jumps back in with two feet she is going to see PRs left and right.

BP: 5x5 55,65,75,85,95

WPU 5x5 10# did some singles went up to 22# not even close to my old pr of 30#. I'm slacking on the pull-ups.

*Had to make sure I could keep up with Nat's numbers on the 5x5 I have to say the 95 was pretty tough. We'll have to max out soon. Although I think my numbers are down BP is something I have to put some extra effort into or it goes down quickly.

Guess I should have checked this before I went to workout. I was wondering why I was sucking on the SP I just recently did a 5x5. Oh well such as life...

SP: 55(5),60(3),65(2),70(2),75(1),80(f)
PP: x1 80,85,90,95,100,105,110,115(f)

Crossfit Endurance workout with rower 30sec on 20 rest 8xs. I talked TM into suffering with me during this as well she did great.

I didn't warm up before I worked out and I could tell the difference.

SP: 5x5 45,50,55,60,65

Pull up ladder starting at 1 and going to 10. And this was not on the minute I just started at 1 pull up rested went to 2, 3,4 etc so rest between each set and still sucked.

*My pull-ups are down since I haven't been focusing on them during the strength cycle like I was planning on. CF WODs are going to kick my butt when I get back on the daily WOD soon.

Back Squats

BS 21: Michael told me about a technique he likes to use which is start light add 5# for 21 sets to work on a lift so I decided to apply that to BS today since it's my least favorite lift and I've been avoiding it this cycle.

Started with 45# added 5# worked up to 145 and much to my surprise I failed twice on 145. Which is well under my max. I really enjoyed this method and I'm going to continue to use it. Making it all singles and little or no rest was good for me. I was well bellow P on all my reps because I was focusing on one at a time. I am planning on adding this once a week and see how long it takes me to hit my PR and see if that leads me to a new PR which it seems it will.

HPC: 45(5),55(3),65(2),75(2),85,90,95,100,105,110(f)

Some light snatch work.

* Thought I was going to get 110 today but not the case it was close.

Rack Pulls with Nat

Warm up x5 135, 145, 165
7x3 175,185,195,205,215,225,235

Finished up with singles 245,250,255,260.

*Was nice to workout with Nat again.

SJ: 65,75,85,95,105,110,115,120(f)


Gavin was in the gym and he said you so could have got that mom. I tried three more times and no luck just beat down today really wanted to take a rest day but made myself do something. I thought I was due for a rest week first week of Jan but after checking the calendar it's not till 21 Jan.... hmm so need to think about if I will do a full strength cycle or just jump back into CF wods after the new year....


On another note was nice to see Nat and TM in the gym at the same time today... the old rivals.

PC: 65,75,85,90,95,100,105(not today!)

Also did CFE I like the 20 sec rest better than the 10 ;) Still UGH!!!

Good Day

I got 2 PRs today so that was a nice surprise. I felt strong so I continued on with singles.

SP: x1 55,65,70,75,80,82(pr)
PP: x3 65,75,85,90,95 - x1 100,105,110(pr)
PJ: x5 65,75,80,85,90 -x1 100,110,115

Annie

Ugh I can't believe this use to be my favorite workout! With real double unders it kicks my behind. My face is still as red as a tomato. 12:58(pr) At first I was getting so frustrated with the DU I don't know how many times I messed up on the first 2 sets after that it went much smoother although I felt like my heart was going to explode. Obviously I need to add in some DU as part of warm up.

BS: 7x1 95,115,125,135,145,155,160(f)

UGH I truly dislike BS I'm not sure what is with my aversion to lift is. My old PR is 170 so not even close. Obviously something I am going to have to make myself focus on. Usually I'm so upset if I don't get close to my old PR with BS I'm just like oh well... obviously my indifference is not helping matters.

HPC 7x3 45,65,70,75,80,85,90 x1 95,100,105(PR)!!
Shrugs: 105,125,145,165,175,195,205

Well today was SUPPOSE to be a low carb day..... however, Kristin brought over peanut butter balls which looked too good to pass up and they were amazing! And it was down hill from there had Godiva Hot Cocca at the mall, and pop corn with the kids. Tomorrow I will get back on track. I am very happy that I got 105 on the PC :)

Rack Pulls

Rack Pulls: 7x3 155,175,185,205,225,235,245
SP: 5x5 45,50,55,60,65

CF Endurance 3 1k Row with 10# vest. I did the endurance with Michelle she made me feel guilty. I had zero desire to do it but was glad after it was over. And Michelle was even nice enough to continue rowing till I was done since she beat me each time. Rowing can be so boring so it's much better to have someone to suck with you.

FS: 7x3 45,65,75,85,95,105,115
SDL: 7x1 95,105,115,125,135,145,155

HPS worked up to 72
BE 3x10


I have never tried to go heavy on the hang power snatch so was interested to see I went up to 72 I didn't take any real rest between reps because it wasn't really suppose to be heavy after the other part of the WO. We'll have to try to max out on this soon.

PJ: 7x1 65,75,85,95,105,110,115(PR)
PP:7x3 55,65,75,85,95,100

50 Abmat

Happy with the PR I have been trying to get 115 for awhile now.

Coffee

I swear I am addicted to coffee. Anytime I walk into the kitchen I think a cup of coffee would be nice... I had to stop myself at least 3xs today from making a cup. I have no issues with caffeine it's the carbs that come with it. I know there are many ways to cut down on the carb intake but it just doesn't taste the same without real milk and sugar. Rather relaxing rest day we put up the christmas tree, and went to the bookstore the usual.

So I was "suppose" to do a metcon workout today, however since I love them all so much I couldn't decide and went with Bench Press instead.

BP: 5x5 65,75,85,90,95
Shrugs 7x1: 115,135,145,165,185,195,205

Getting diet back on track.

I have been slacking on being strict on the AD not sure when, why or how that happened. Of course because of that I have gained a few unwanted pounds. Today I have decided to get back on track I'm going to do the low carb through the weekend to get my body back where it's suppose to be. I also need to get better at eating more often through out the day. Today was pretty successful I consumed 37g of carbs and 126g of protein. I really believe that the increase amount of protein is the key. Of course I don't eat enough so I have to supplement I am drinking 2 protein drinks a day. My weakness is coffee! I was only planning on 2 cups today but tonight I caved and had a 3rd which is what put me over the 30g limit.

PC: 55(3), 65(3),75(3),80(2),85(2),90,95,100,105(f)
PS: 7x1 32,42,52,62,67,72,77

Abmat 3x25
Tabatta Row

Something is wrong with my wrist well more like the thumb area. I went to do squat cleans with only 55# and it hurt so bad I dropped the bar. For some reason it's the extra rotation I could handle the power cleans even though it was still painful just not as much as when I tried to do the SC. It has been bothering me for some time now however not so much that it affected my lifts. I'm going to try to get a better wrist wrap and see if that helps.

It's working!

I have to say I was starting to have my doubts with this strength cycle. It was pretty discouraging to go into it so much weaker then I should have been due to the month off. I was just hoping to gain back my old strength and wasn't expecting to make many new PRs. Well today I got 2 PRs in lifts that I have been stuck at for several months. My old SP pr was 80, however I made that during my last strength cycle and haven't been able to get past 77 since then. Today I got 81 I know only a pound but you have no idea how happy that one pound makes me! And then the elusive 250 DL that i have been chasing for years. I finally made it today I was quiet shocked and of course thrilled. So obviously the strength cycle is working.

Another rest day

I took Thanksgiving off had every intention on working out. The day just seemed to slip by. And today same thing was going back and forth if I should workout or just take the scheduled rest day and get back on track tomorrow. I decided to do that I'll probably do an extra lift so I don't feel like such a slacker.

BS: 7x3 65,85,95,105,115,125,135
Snatch: 32,37,42,47,52,57,62,65(f)

BE: 3x10
PU: 3x10

*no pr on snatch however today was the first time I felt like I was actually dropping under the weight instead of PS and OHS together. So that makes it a good day.

I'm happy I seem to be getting past my mental block of dropping under the weight. I got under the 65 but lost it coming back up. I wanted to keep trying however people were in the gym so I just stopped. Hopefully next time I'll get it. Michelle and Nat both got PRs on their snatch today which is what really made me get determined to stop being afraid of dropping under it. So thanks guys your improvements are making me push past my comfort zone.

Bench Press Day

BP: 5x5 65,75,85,95,100(3)
PC: 7x1 55,65,75,85,95,100(f),100
Ab Mat

Rack Pulls

Rack Pulls 7x3 145,165,185,205,215,225,235(2)
Light OHS work up to 72.
Ab Mat

Felt pretty weak today on the lifting. Rack pulls are so much harder than they appear. Glad tomorrow is a rest day but I'll probably at least row since I have been slacking on the CFE this week.

Finally a PR

CJ: 7x1 55,65,75,78,90,95,100(PR), 105(F)
Shrugs: 95,115,125,145,155,165,175

Push ups: 12,10,10

I didn't feel like working out at all tonight. I've been dragging due to my poor sleeping. It was nice to have Nat here to workout with she always makes me laugh even without trying. As usual I felt much better at the end of the workout and glad I made myself do it.


HPC 7x3 55,65,75,80,85,90(2),90
DL 7x3 135,145,155,165,175,175,175

FS 5x5 45,65,75,85,95
BP 7x3 65,75,85,90,95,100,105

Also did 500m Row x4 with about 2 min break each round.

I am happy to say that the two days of rest helped my back is no longer hurting :)

Snatch

Warm up

Quick Drops 7,7,7 with 22#
Snatch DL 95,95,100,105,110,115,120
Power Snatch 42,47,52,62,72 stopped because I hurt my back.

*Not sure what happened went do do the snatch and felt like my back had a sharp spasm so I just called it a day hopefully it's not hurting tomorrow.

Heavy Day

Rack Pull 7x1 185,205,225,235,245,255(f),250(f)
HPC 7x1 65,75,80,85,90,95(f)
Shrugs: 7x3 135,145,165,185,195,200,205

CFE this morning did 8 rounds of running sprints
than in the afternoon did 16 rounds with rowing.

Im tired!!!

New Shoes

Well yesterday when I was rowing I felt like something was wrong with my lower back and it was only on one side. Today it pretty much felt the same all day. Usually I don't mind being sore however when it's only on one side makes me a little nervous. I was going to take a complete rest day, however I got my new weightlifting shoes in and I couldn't pass up trying them out. I decided to do split jerk I worked up to 105 I tried for 110 my old PR however I failed. Although since I was only 5# off my old max and not 10# I was pretty happy with that. Slowly regaining my strength. I took a hot bath hoping that would help my back but no such luck so I guess well see how I feel after the rest day. I think the shoes are pretty cute compared to the other lifting shoes out there.

SP and PP

I was pretty happy today with my numbers overall. I'm starting to feel like I am getting my strength back which of course makes me happy. I have taken steps to increase my protein consumption so hopefully that will help out. I have been slacking somewhat on my eating.

SP 3,3,3,2,2,1 45,55,60,65,70,75
PP 5x5 75,80,85,85,90

Also did one round of the CFE from yesterday my lower back was really hurting and I want to do rack pulls tomorrow so left it with one round.

I thought this shirt was funny when we were away this weekend was at some local tourist shop.

Bike Ride

Today we took ferry out to Marthas Vineyard and rented a couple of attractive bikes to get around. It was a lot of fun not sure how far we rode but we went and checked out a couple of different towns it was really pretty, because most of the ride was near the water. So we got a little workout in on the rest day.

Finally a PR

Today we did max thruster and 5x5 BP. I worked up to 100 on the thrusters and up to 90 on the 5x5 BP. So pretty happy with that. Of course Nat hasn't come to workout yet I'm sure she'll pass me!

Snatch and Cleans

Today's workout didn't go over so well for me. Warmed up and then started on power snatch my old max is 95 so I figure ah I should at least get up to 85 today. I couldn't get past 70!! I was so mad I was about to throw the bar. I don't see how I could have lost 25# in strength sure maybe 10 so obviously I am having some kind of mental block going on. When Michelle was here I tried the 72 again and got it. I think I am probably just being too hard on myself. Well, then I did power cleans 5x5x75. This is just all very frustrating to me.

Later on I did the CrossFit Endurance workout with Jess and Tun. Was a busy day in the gym today.

Rest Day

I had a nice relaxing rest day got to hang out with Gavin since no school today. I went and voted and it's not looking good for the Republicans this year which is very mind blowing. I wont start rambling about that or I'll get all ticked off again. I just realized that I haven't set up the workout plan yet for this week. So tomorrow going to work on:

Snatch High Pulls As part of the warm up
Power Snatch 7x1 Heavy Singles
Power Cleans 5x5 80% max

After going to do ab work of choice

Jess and I after "Annie"

We were laughing about how much taller Jessica is than me. Annie went ok today I did all double unders so my time wasn't very impressive. But just happy I can do that many DU. Time was 15:27

Also I did Crossfit Endurance this morning with Michelle.

DL and BP

Not too bad of a day today. My DL was feeling pretty weak but made it up to 195x3 so not too horrible. Although I was rounding from the get go not sure what that is about. I guess I need to get back to the basics and keep reminding myself to keep my chest up. I'll have to start adding some light DL to the warm up just to work on keeping back straight. Bench went pretty well worked up to 100 and got it 2xs. So overall not too bad I'm sure I am not at my old max of 122 but I'll take it since we rarely do bench. This week has given me an idea of where I am and what I need to focus on for the rest of the strength cycle. So even though my ego is bruised because of my number not where I want them to be I am overall happy with the first week of the cycle. Today I dropped Rick off a the airport we went a little early and hung out in Nashville. On the way home I decided to stop and walk the trails at Dunbar caves. That is something I use to do regularly because I enjoy being outside and when i was driving I realized I haven't done that in ages. I guess because the gym stays pretty steady that is something I let fall to the side and the warm days are numbered with winter fast approaching. Was very nice and relaxing I always feel better when I get to spend some time in the woods.

Squats

I think I am going to have to let go of my ego and go a lot lower on the weights and just do more reps. Whenever I do anything really heavy my ear starts to hurt. It's not a horrible pain just an odd feeling. And also that damn little pull or tear on my leg. It happened before my surgery I figured the 3 weeks off would have fixed it but it's still there when I squat. I really need to get in the habit of stretching more as Jessica pointed out tonight. I feel like a broken cry baby. I just want to feel normal again this is getting really old. Once again 10# off my previous PRs so basically this strength cycle is turning out to be me trying to regain my lost strength. I am happy to report that all the girls seem to be getting a lot stronger in the gym lots of PRs again today in the gym.

Happy Halloween

I didn't bother to post about yesterdays workout because it wasn't that impressive. I was 10# off all my lifts from previous PRs. I'm sure it's a combination of the time off and also just being sore from the previous days. I am really glad today is a rest day, Halloween and carb day what more could you ask for. Also after jumping back in on the strength cycle it has come to my attention that I need to switch some things up. Warm up needs to be more tailored to the previous workout. Such as if we can't lift our arms we shouldn't really be doing pull ups and push ups. So going to start adding different things such as lunges and jump rope into the mix. Really the warm up is just to keep elements of CF in the daily routine so we don't loose much of that and hopefully get better. I'll add pics of the kids later this evening in their costumes.

Who has the best snatch... it's a tie!

I have to say I had very little desire to workout today because I was SOOO sore. But once we got warmed up and started working on the lifts it was a lot of fun. It was interesting that we found a lift that we all equally suck at! Thanks to MIchelle we kept going to try to get a PR and we all got stuck at the same number 65 which is pretty funny. My body actually felt much better after the workout.

Our warm up was sub par today because of the soreness. We just did 15 KBS, 15 Light OHS, and some stretching with the pvc.

Worked on Quick drops using 27# 7x3
Deadlift with snatch grip up to 95#
Full Snatch 27,32,37,42,47,52,57,62,65 x1

And so it begins...

Started the strength cycle today and wasn't as happy as I should be. I'm still feeling so weak after taking almost a month off. (not by choice) I've lost so much of my grip strength even the pull ups were tough. I'm sure it will come back after a bit just rather frustrating knowing I'm not where I was. Also started the Crossfit Endurance workout as well and that is going to be harder than I expected.

Warm up PU: 5x5, KBS 15, OHS 15

Rack Pulls 7x3x225
HPC 7x3 55,60,65,70,75,80,85(1),85(1)
Shrugs 95,115,135,155,175,185,200
Push ups x3 12,10,11

Crossfit Endurance Row 375x4 with 5 min rest.

Took a rest day...

Really tired and sore today from yesterdays workout and sinus headache so decided to listen the the docs advice and just take a rest day today. Everyone did really well on the CFT today I'm not able to max out yet so I don't feel too bad for taking a day off.

Even if you've seen this take time to watch again.

Tired

Getting ready to head to bed. Went light on FS today because not suppose to be putting a lot (any) pressure on my ear. And I tend to hold my breath a lot on the FS. A lot of PR's were made today in the gym! 

I got the kinda ok from the doc.

My apt wasn't as bad as I was expecting. Usually they do something that is painful today not the case. I didn't get the total all clear. But he said I could slowly ease back into working out. And basically not do anything that we do on CF haha. We'll we know that is not going to happen. I have researched online and everything I find says you can get back to physical activity after three weeks. They are just not use to crossfit so it scares them to give the full go ahead. I said to the doctor can I PLEASE workout I am seriously going crazy and my callouses are going away!! They looked at each other like this girl is crazy. So what did I do tonight? I maxed out on clean and jerk with Nat and Tun. I am happy to say that I think I matched my previous PR of 95 and with all that time off I am pretty pleased with that. I am planning on the strength cycle but going to go a little easier the first week cause the doc really wanted me to lay off it for one more week. I planned on working on 3 lifts today so I figured only doing 1 was a compromise. I usually prefer to workout on my own but it was nice to workout with both Nat and Tun today. And glad that Nat is back from vacation just not the same without her!

Almost there...

Crazy that three weeks has already past. Tomorrow is my follow up apt and I have my fingers crossed that I get the all clear to finally get back to working out. It's been so hard to be in the gym and just watch everyone. Although there has been a few workouts where I've thought well I'm glad I can't workout today. I made out an outline for a strength program that I am going to try to follow for a couple of months perhaps three we'll see. Basically the same idea I followed the last time I did a strength cycle although this time I plan on adding the short version of the crossfit endurance and also at least one metcon a week so I don't loose the CF mentality. It was hard to get back into crossfit last time I did a strength cycle.
Today I started back using Fitday.com to track my eating. I got 1286 calories, 35g of carbs so went over, only 63g of protein, and my fat was of course where I needed it I never seem to have problem with that! So over all not too bad I need to add a few more calories drop the carbs slightly and increase protein. I got some more liquid protein so that should make up for my lack of eating enough. I feel so much better when I follow the AD last three weeks I have been following it loosely and I could feel the difference. I do much better when I follow it closely.

Only 2 more days!!

I just realized today that my appointment is actually Tues and not Wed. So that makes me very happy I can not wait to get the all clear so I can start working out again! It has been torture being in the gym and watching everyone working out and not being able to even help clear the weight let alone actually workout. See you all tomorrow.

Jealous

I am so jealous of everyone working out. It really drives me crazy on the heavy lift days. Only 5 more days...

Gavin

Tonight Gavin heard me tell Jessica that I had nothing to write about on my blog since I'm not working out. And later on Gavin said "hey mom you could write about me on your blog." And I told him that sounded like a good idea to me. As everyone knows from the gym Gavin is pretty quiet and laid back and he likes to watch and learn. He tells me he learns something new every time he is in the gym. I have to say I am very proud of him and I can't wait to see what type of young man he grows up to be. We know he will be a machine because he seems to be as obsessed with CF as we all are. He is only 9 and already doing all the lifts and routinely makes up his own WODs which he likes to time. Tonight I was watching the debate on the computer and Gavin walked in while Obama was talking and he walked by and said WHATEVER Obama and walked back out of the room. I thought that's my boy! So tonight I wanted to say that I am very proud and lucky to have Gavin as my son.

Going stir crazy...

Ok so this is officially really starting to suck! It was killing me being in the gym today and not being able to workout. When I finally get the all clear from the doctor I am going back into a strength phase. Which of course is my favorite! However, this time around I am going to try to incorporate the CF endurance mixing it up between the running and the rowing. I also plan on doing at least one nasty metcon a week. And I am going to be much stricter with my diet really sticking to the 30g of carbs during the week and cleaner carbs on the weekend. Because, I must admit right now I am laying here eating popcorn! And I believe once I start that cycle I will post what I eat. Even though I told rick "no one cares what you eat" when he was posting his food log on his blog.

Lifting Heavy

JK... Jess and I were taking pics of set ups on the DL. It was only 31# and I didn't actually lift it. When I woke up this morning my ear had started bleeding again it had stopped for 3 days so I am assuming it had something to do with me working out yesterday even though it was a very light workout. So going to keep it to just cardio till after my follow up apt. Everyone did great on the DL today I love seeing everyone getting stronger.

Working on my Secret Weapon while Nat is gone...

I actually did somewhat of a workout today. I don't know if that is actually the correct terminology since I didn't sweat or get sore. I used the 8# DB did some SP and come curls for nat ;) Also did lunges which always suck for me and a slow row. I personally think my guns are looking a little fluffy and not very lean so I think once I get the clear from the doc really need to add more cardio such as running sprints and rowing focus on getting the BF lower. Well see I always have good intentions. Was nice to play around in the gym today with Jessica she is crazy strong did todays workout with the male weight of 75# and was able to do some KBS with the 2 pood...

Nothing new to report

Just been hanging out and taking it easy. I don't think I am going to be able to get away with doing anything with weights before my time is up. Anytime I even go near a weight like 5 people yell at me to not touch it. I pulled something in my back the other day was really odd but now it seems fine. I feel much better I have still been taking a nap during the day and have some ear pain, but have been keeping it under control with motrin. Rick is heading back out tomorrow for work so I'll be back in the gym all week. It's nice to have him around to help out with the gym and also for him to get to be part of it since he's been gone so long. We went and saw Body Of Lies tonight it was pretty good. It was funny cause we saw Jessicas car in the lot so Rick put a CFC business card on her window. And I got a text halfway through the movie when she found it we are all so easily humored.

Feeling better

I am finally starting to feel back to normal. And it's starting to get harder to be in the gym and not do anything. I think Friday I will take my first bike ride and see how that goes. I think I will email the doc and ask if I can do some light running as well and just do some light work for my last 2 weeks of recovering. I just can't see myself making it 21 days of complete rest. Although after watching everyone do the WOD today I was pretty glad to miss that one! The gym was pretty busy today which is nice to see. Jon had a great PR today 25# gain on his DL I was very pleased with that! Oh and also Katrina did a workout today I hope she is able to get back into it now. I know Kristin would like to have a preggo partner again.

Thanks Michelle!!

Michelle went out of her way to cook the whole family dinner tonight, because I mentioned I didn't feel like cooking since I got my ear surgery. She went way above and beyond the call. I have to say she is an amazing cook it was like having a fancy restaurant delivery. She seriously should think about going into the catering business. I am really grateful for the great group of people we have at the gym. Everyone always helps out and goes the extra mile it's really nice to see. Thanks Michelle and everyone else as well for all your help while I have been recovering.

Day 6

Hard to believe six days have already past. I really haven't been doing much but sleeping. I have been down in the gym more today than previous. I am starting to feel a little better I am only going to take the pain med at night now, because I think that was the main reason I was feeling so bad during the day. I will be glad when I get the all clear from the doctor. I believe I will wait the 10 days of complete rest and than just do a little bike rides and rowing see how that goes. I'm going to try to stay away from the weights. It's pretty funny cause I don't think the doc was grasping what I meant by working out so I told him to check out the crossfit.com website. And I got an email back from him that said absolutely nothing from the crossfit.com website for 3 weeks. I'll have to try to convert him when I go in for my follow up apt on the 21st. I need to start putting together a workout plan for my strength cycle for when I return. Tin is making me feel weak that girl is super strong! Nat and I are going to have to kick it up a notch!

Another day of feeling BLAH!

Didn't sleep quite as much today but still not feeling quite normal yet. I went into the gym this morning and I have to keep reminding myself that I'm not suppose to be changing out the weights it's just such a habit. Tonight we decided to go out to eat well that didn't go over so well. As soon as we started driving I felt like I was going to be sick so we ended up ordering to go and coming back home. I really hope I feel better tomorrow this sucks. Was nice to have TM back in the gym today and also haven't seen Jess in a few days so that was nice as well.

More Sleep

Goodness I can't seem to get enough sleep. I did finally have to get out of the house and go pick up my car in Nashville. I slept the whole drive there got the jeep and went out to lunch with my mom and sister. We went to TGIF it wasn't that great. Nothing really tastes appealing me me right now. Came home and feel back to sleep yet again. I was actually glad it was a rest day because I don't think I would have been able to stay in the gym today I was just too tired. Hopefully I wake up in the morning feeling better. I hope everyone enjoyed the rest day.

Sleep

I basically slept the day away today. Was odd to keep hearing people come and go in the gym and not go down. Still not feeling so great pain med is helping but I feel sick to my stomach. Which is probably from the pain med so what can you do. Hopefully I'll see you all tomorrow...

I made it home in one piece

So had the ear surgery today. Started out lovely I woke up at 430 am to get there on time. And I get there and they tell me that I'm way early cause it's has been changed till 10:30 no one bothered to tell me. So sat around waiting for a long time smelling coffee that I was unable to drink. And also they said that I had to have someone there waiting incase of an emergency. I thought I just needed someone to pick me up. So Kat came in after she dropped of Julia. It finally got started at about 11:45. I don't recall anything other than them moving me from one bed to the other. Luckily he was able to do all the work through the ear and not behind which was my biggest fear. Cause if they go behind the ear it takes 3 months to recover instead of 3 weeks. I feel like crap my ear hurts as does my head. What is crazy is everything sounds soooo loud to me now. Even just typing on this keypad. I guess my one hearing bone was almost completely gone so they made a new one I have some metal in my ear and as he explained to kat like a tiny umbrella to hold ear drum out. All very odd but I'm sure it's a good thing I got it taken care of before it got even worse. The doctor seemed quite pleased with his work so I guess well see when I go back in 3 weeks if it is all as it should be. First thing I asked him is do I seriously have to wait 3 weeks to work out? He said a week of nothing and the other 2 weeks I can't lift anything over 5# which is actually pretty funny in a way. I told Gavin I guess I'll have to do tons of 5# curls work on my guns for Nat. HAHA... I really don't want to go through that again so I'm going to try to listen to the doctor. I can always just do some rowing. Here's a pic of my lovely ear band! Luckily I can take it off tomorrow... Ok going to get some more sleep.

This picture is too funny Jessica on baby watch!

FGB...

We had a nice turnout today for the FGB fundraiser. Everyone pushed hard today was nice to see. And of course the food afterwards was a plus.

Julia's Birthday.

It was rather busy in the gym today everyone did a great job on the WOD. I ended up putting it off till tomorrow. By the time everyone left the house from Julias party it was after 8. And I ate too many carbs and felt YUCK so the thought of running was very unappealing. As much as I love carbs my body just feels so much better with out them. Julia seemed to have a good day she had her best friend over from her old school and seemed to enjoy her presents. Hard to believe she will be a true teenager next year.

Yet another beat down workout.

Wow, that workout kicked my butt. I think my time was 23:19 give or take a few seconds. My back was killing on the first round and I was getting in a bad mood thinking this workout sucks WTH. I kept loosing count and getting more aggravated all around just not a good workout for me. Nat on the other hand did a great job as well as everyone else today. I am happy to say I got another PR on my HPC so now I'm up to 100. Eventually I'd like to get BW. Today for my 2 elements I did BE and DU. I'm already dreading how sore my back is going to be in the morning and whatever the workout is. See everyone tomorrow... Tomorrow is Julia's B-day.

Me and Gavin

Gavin was doing his workout tonight he is getting a lot stronger by the day. I wish I had found CF when I was 9! So you probably already read about my mix up with the weights. I was soooo disappointed that I had the weights wrong I honestly thought I was doing 85 lbs. However I'm glad I double checked the math now I am determined to do that WOD with 85# I'll have to start adding some snatch work in. After the workout I added some extra BP, PP and did 20 walking lunges and 10 knees to elbows. My filthy 50 time is so bad that I'm going to pick 2 elements and add them at the end of the workout. There you have it Nat I am giving away my secret weapons...

Filthy 50

All I have to say is that sucked!!

Brownies

Nat made me some brownies for my bday. As you can see they are almost gone that was an over full plate I think the rest of the family might of had 3 or so. I think I'll blame Nat and her brownies for my poor proformance today for the WOD. Just kidding! Thanks a lot that was very nice of you! I should have just taken a rest day obviously my body is more worn down than I was aware of. I tried to DL and it was a joke same with SP not even in the ball park of my normal numbers. Know when to walk away... just going to call today an off day. Getting ready to head out to the movies and pig out on some pop corn gotta love carb days!

Grace

I am very happy that I can finally do Grace as RX'D I was worried cause I tried the first one and I was like ugh not sure I can do 30 of these. It's over 3 mins off my pr with 75#... such as life I'm sure my time will continue to go down as I get stronger. That is one of my favorite workouts cause it's over so quickly. But it is tough I felt like my heart was going to jump out of my chest and I couldn't catch my breath at the end. Everyone did a great job today most notable Nat did it as RX'D and Jess did it with 115!!!! Actually everyone did great because everyone went up in weight today so shows how much stronger they are all getting.

Rest Day

My legs are pretty sore from Fran and Michael so was very glad to take a full rest day. Rick and I went out and slung some lead and hung out at the bookstore for awhile. The weather has been perfect, but I am already dreading the cold. Tomorrow is Grace it sucks but one of my favorites cause it is over quickly!

My legs were so sore this morning from Fran so wasn't looking FWD to running at all. In the afternoon I did the ALT which was hang power cleans. Basically just out of curiosity wanted to see if I could get a PR after going to the cert and cleaning up my form a bit. And I have to say I was very pleased that I got 95# one of my goals is to get body weight PC. I'm going to try to add in cleans and bench press during the week. And in the evening I did Michael I have to say it was nice and cool out so that was a plus. That is one of my least favorite workouts. You know it's bad if I say the running was the easiest part. I really should add some BE as part of a warm up but I just really really dislike them they make me feel so nauseous. Ok so it's decided I am going to add them into my warm up! No sense in avoiding the things we hate. I thought it was pretty funny that as I was dying from the WOD and unable to move the first thing that came to my head was did I beat Jen? We all seriously need help... I have put on lots of icy hot and about to call it a night. I am looking forward to the rest day. The pic is of my new rocks from the weekend.

Kids getting along for once...

Our little monsters on the ride home this weekend. Actually overall they were pretty good and trip was enjoyable. Today I did Fran didn't get close to my PR I was hoping to break it today. I was just resting too much period. I should have pushed harder there is always next time. I am so happy with how strong all the girls are getting in the gym it's great to see them adding weight and also some doing real pull ups.

Off the Market

My sister and Drew tied the knot this weekend so we were away for that. The wedding was nice and Kat was beaming nice to see her so happy. We did zero workouts we planned on going for a long bike ride but that didn't work out. The traffic was insane because of some car show that was going on. We had a good time did get to go to the movies and was nice to just hang out. Because of travel I had an extra carb day I'll probably only get one this coming weekend to make up for it... well see. Today I was tired so only did bench obviously I need to work on that since we now have a female that can do BW for the workout. I was happy to get BW once! Always something to work on. I only did todays burpees of 45 I should have made up for the 2 days missed but I just didn't feel like it.

Randy

Wasn't really feeling like working out today my body is pretty tired. I'm a little sore from yesterday but basically just feeling drained. I'm thinking of taking tomorrow and the weekend off to see if that helps. Speaking of weekend we will be leaving tomorrow afternoon and going out of town my sister is getting married! So I will see everyone on Monday. Once again someone send me pics!! Or I'll have to do a handstand in a dress at the wedding... two things wrong with that statement I can't do handstands and I'm not wearing a dress. So send me some pics!

Beat down

Todays WOD was pretty tough. I'm thinking about doing "Randy" as my choice of hero workouts for tomorrow. The gym was crowded today but we seemed to move through smoothly. I'm pretty tired so going to keep this short tonight. Great job today everyone!

Rest Day

Unfortunately still had to do the burpees but other than that had a lazy day. Didn't do much of anything went to the bookstore for a bit and got some groceries. A couple of people came by the gym but overall was very quiet. It's nice to have Rick around to go downstairs at 530 I get to sleep in a bit longer. WOD is still not up for tomorrow I'm sure it probably wont be much fun.

Burpees in hotel.... yes we need help!

So I ran...

19:23 for the 3K. I am pretty tired so didn't want to do anything but figured I couldn't use that as an excuse. The run wasn't that bad even though my time sucks. I tried to keep a slow steady pace and I am happy to say not once did "I hate running" go through my head. I really just listened to the music and let my mind wander which made it slightly better. Running is one of the things that I try to avoid at all cost, however I shouldn't do that. I don't think I will ever actually enjoy running but I am going to make an effort to not find excuses or do the alt just because running pops up as the WOD. I'm glad that tomorrow is a rest day I am pretty beat down.

Barbell Cert

I see we are missing some fun WODS while we are gone. Today went well learned a lot of great information and I'm sure tomorrow will be more of the same. We also got to go to the movies and out to eat so nice to have a little free time. Looking forward to getting back home. See everyone soon!

DL

Wasn't really in the mood to lift heavy today but such as life. I was happy got a 3 rep PR on DL worked up to 225, but it was hard. We are leaving in the morning to go to the Barbell Cert so hopefully we get some good information that we can pass on to you guys. Email me some pics so I can keep the website updated well be home late Sunday night.

Back Squat

Nothing very impressive today on my BS only worked up to 145 this is my least favorite lift. I just realized I forgot to do my burpees and yet I am too tired so I guess I'll be doing a lot of burpees tomorrow. Everyone in the gym did a great job today on the squats. Also Natalie got 3 kips in a row she really has it down now. And Jess got 195 on BS damn she is strong. And I need to mention that Jen has beautiful form on the BS I think that is going to be her lift.

Burpee Club

Rick made it home safely and like nutcases we were still doing the burpee club tonight.

Rest Day

Took the rest day tried to get everything in order for Ricks return home. Nat and Jess came over and helped clean up the gym. Michelle should get some credit because it was her idea to begin with. I didn't bother to call and tell her to come over because her husband just returned as well and I know they needed some family time. And then John had to go and break the pull up bar!! Which was actually pretty funny I have to say I was very proud of him that he just moved on to another pull up bar like a true crossfitter! He felt so badly but such as life these things happen not a big deal at all. Now he thinks he has to loose weight ;) I wish John had started here long ago he has already seen great results but he will be leaving us the end of the month he'll be moving out of state. However, I am sure he will be back once in awhile to get in a WO. It's late and my alarm clock will be going off before I know it. So going to call it anight.

Weight Pull-ups

I made it up to 30# today couldn't get 32. I was really sore so I think that was a factor. I can barely walk after that WOD from yesterday. I'm glad that tomorrow is a rest day my body could use it.

My Pants don't fit!

Since it's getting closer to fall I have dug out my jeans. Well come to find out my big butt and legs don't fit quite like they use to. I tried to convince myself it was only one pair that was probably tight before anyway. Well the more I tried on the more aggravated I was getting. Seriously all my clothes are too tight! Since I have started the AD I have steadily been gaining weight. I have gained a grand total of 13.4 lbs! Although my BF has dropped a little over 6% so obviously I have gained muscle during this time period. Which I have to keep reminding myself when I step on the scale. So it's logical that a lot of the weight would go to my legs and behind but it's still tough to not be able to fit into my favorite jeans. Personally I feel better and I know I am stronger, however like most women gaining weight is hard to deal with and going up a size in clothes is even less appealing. So if anyone knows of jeans that fit a little looser in the legs and the behind let me know! Enough about that I just realized I still have 30 burpees to do tonight.

Today I did the Alt with Jessica. I have to say that was not pleasant at all.
75 75# BB Thrusters *female weight 50
50 55# dB swings *female weight 35
25 250# deadlifts *female weight 165
50 55# dB swings *female weight 35
75 75# BB Thrusters *female weight 50

But as usual I can easily get talked into a workout that I don't want to do. Twist my arm Jessica!!! I was just glad to complete it and I hope I don't see that workout again for a long time. At least we are always able to laugh after the suffering is over.

Nasty Girls

It's been a long time since I have done this workout. Today it took 18:44 I used 75# HPC, jumping ring dips and kipping pull ups. That is a good workout even though it's not much fun while you're actually doing it. Every time I see that workout it reminds me of Oak. Before he left he got obsessed with that WOD and was doing it like 3xs a week sometime 2xs in one day. I think his fasted was 7:10 I'll have to email and see if he has gotten it any lower since he has been gone. Some day I will get a MU and be able to do this WOD as RX'D. I think that is a long way off...

Carb day today which is always a nice change of pace. I have been following the AD for about 8 months now and I can't really see myself going back to eating normally again. I feel the best during the high fat and protein days but it can get boring so it's always good to be able to have some treats on carb days. Jessica was in the gym and I walked in carrying a box of pizza. She said are you going to eat before you work out and I said yeah I'm starving. So I ate a piece of pizza and did the workout that probably wasn't the brightest idea. When I finished the workout I sat down and had another piece Jessica thought I was crazy. But it was good!

Also today had a nice break I took Jess, Nat and Jesse out to the property and we got a little shooting in. It was a lot of fun I wish I could make it out there more often but there just doesn't seem to be enough hours in the day.

Fight Gone Bad Fundraiser

Crossfit is holding a fundraiser for Athletes for a cure so on Sept 27th at Crossfit Clarksville we will have FGB as the WOD. It's for fun and a good cause. Anyone that is interested please join the "team" there really is no set amount of members and you do not have to be a member of the gym to participate. Check it out here. Of course donations are greatly appreciated even if it's only $5 or $10. 

Extra rest day.

I decided to take an extra rest day because my hand is still bothering me. And just all around tired usually it would be time for me to take my rest week and I think my body knows it! However, since I have to have the operation on my ear in Oct I'm not going to take my rest week now seeing as they claim I can not work out for 3 weeks after! I can't see that happening but we'll see how I feel. Tomorrow I am going to try to stay out of the gym so I can take care of some of the things I have been neglecting... Rick will be home in a few days. Of course if you have access to the gym you are welcome to come and workout I just can't promise I will be down with you. Enjoy the rest day!!

Annie

Today I did Annie as RX'D for the first time all double unders my time sucked over 17 mins however I am pleased it took me forever to learn how to do DU.

My right wrist/hand is hurting hopefully its just because of all the pull ups and push ups we've been doing and not to mention burpees! I'm going to take it easy next couple of days and see if that takes care of it. I am very tired so going to keep this short. Oh I did want to mention that todays workout was very odd and I wasn't sure how to pace it. So I take the blame for some of the low numbers we put out today at least now we know next time to start much higher. I believe we need to redo everyones one rep max so we have something to aim for because some of you have never even maxed out on FS so will be interesting to see where everyone is at.

Murph

Well for the first time I did Murph as RX'D and with a vest so even though it took an hour and twenty three minutes I am happy I completed it. I did the workout with Nat which was good it would have been hard to mentally push through without seeing someone else suffer beside you. And also running with her made me more aware that I really need to find a good steady pace I try to run to hard and get tired out easily. Everyone did a great job today very impressive as usual!

Rest Day

I did nothing today other than laundry and arranging the crossfit shirts. My body really needed the rest day my hips are feeling all funny not quite sure what that is about. But I started taken some joint med so hopefully that helps. I'm hoping for a heavy lift day instead of metcon I guess we will soon know!

I really dislike running! I planned on doing the ALT but once again watching everyone do the WOD I was like ugh I guess I better run. And to be honest my body is just so wore down I don't think I could have lifted very heavy today anyway. Took me 23:21 which is not very fast but such as life. I wanted to do 65# the whole time but I went to warm up on the SP and the 65 wasn't going up. Which is well off my max so obviously my body is in need of some rest. So I used 45# on SP, 55# on PP and 65 the PJ. During the run I found myself thinking ... I hate running I hate running which is what usually runs through my head. And recalled a conversation with Joe since he enjoys running I was asking him how he mentally pushes through if he thinks about things or just observes surroundings etc. So I tried to look around which helped a little and than I had to laugh at myself because in my head I started singing 3 blind mice. Which is what I always use to sing to the kids when they were babies and they were crying and I was trying to keep from going crazy. Oh also I have to add jessica is a bad ass today she did the wod the whole way through with 95#!!! That is insane...

Angie

I was finally able to complete this WOD as RX'D so even though my time sucked 38:02 very happy I finished it! My hands are pretty sore and hopefully there are no pull ups tomorrow! As you can see by the pic John really tore up his hands so I can't complain too much could always be worse! I was going to post it on the main site but when you make it black and white you can't get the full affect! Everyone did great as usual today in the gym.

Nothing too exciting going on today. I did the push jerk workout and also worked on power snatch tonight. I had every intention on doing Helen tonight with Jessica however she got held up waiting on someone to pick up something. And by then I was too lazy so just did the burpees and ab mat. The burpees are really starting to suck. I might do Helen tomorrow depends on what workout gets put up tonight. Both Nat and Jen did really well on FS today form looked great.

Jessicas Bday and yes I ate a cupcake!

Rather relaxing rest day a few people came to the gym and got some good PRs. Michelle got a PR on DL, Joe made huge gains in his DL, TM made a nice jump in SP. And Nat came by to work on DL as well. The only thing I did today was ride with Gavin back and forth to school.

DL Day

I finally got a PR on my DL only 2# but I'll take it! That brings me to 247 so slowly getting close to the goal of 250#. I am really drained and sore so looking forward to the rest day. Everyone did great today... I'm going to call it a night and try to get to bed at a decent time. Waking up early to take the kids to school is starting to take its toll on me I am not a morning person!

My little girl is bigger than me now!

Todays workout was tough as usual. I was REALLY hoping and expecting a good PR today but no such luck. I think I am just beat down from all the upper body stuff and the damn burpee club. I was struggling on the pull ups and push ups. I did better on sit ups and squats so that is a plus. I know I am going to be sore in the morning. I'm glad that Julia is taking an interest in the gym again. It's hard to believe she has grown up so quickly.

Nat is always trying to block my guns in the pics!

Nat and I are competing to get the biggest biceps. I am falling off the rower laughing at the thought of us doing curls its so un-crossfit. Basically we are just being goof balls it's always good to get some laughs in. Todays workout sucked and this morning I did a 5x5 SP and 7x3 with light cleans.

Carb Day

Was a nice relaxing rest day. I took Gavin to the water park and he played while I was lazy relaxing and reading. I ate a lot as you can see and I'll be ready to get back to high fat and protein in the morning.

FGB

I went with FGB not sure my hands were up for 150 pull ups today they are still pretty tore up. And it's been over a year since I have actually done FGB. I was surprised to see that I did not get a PR I wish I had looked at my old scores before I started probably would have pushed a little harder. I'll have to do it again in the near future and see if can improve. I had a hard time with the box jumps because my calves are soooo sore from the DU.

Double Unders

I finally completed a WOD with double unders. Michelle came in this morning and did it with DU and I was proud of her which pushed me to give it a go. It took me 41 mins!! But at least I did it I need a lot of work obviously! I also did an OHS workout with Jess that was really tough. We are going to start adding that at least once a week until we can make it to 20 rounds. I'm beat down and still have to do my burpees before I call it a night. Who's bright idea was the burpee challenge again?

CFT

Overall I am happy with my results on the CFT got a nice pr of 18#. I just wish I could hit all my prs on the same day! I couldn't get 245# DL or 80# SP however I did get an 8# pr on BS which make me happy I have such a hard time with the BS for some reason. Everyone in the gym did really well I think everyone hit a PR today on the total which of course is a great thing!

Rest Day

I rested my hips and abs are sore. I see it's the CFT tomorrow fun fun...

After Grace

Today I did Annie and Grace and got PRs on both so a good day. Of course now my calves are screaming I'm sure I'll be hurting in the morning. A lot of people were back in the gym after vacations so that was nice to see. Everyone did a great job on the workouts as usual. I have to say I am looking forward to a rest day tomorrow and I will be doing exactly that resting. Ah well I do have to go to Krav since I haven't been able to make it to class as often as I would like.

10 Miles!

My sister and I went on a 10 mile bike ride finally. We kept talking about it but never seemed to find the time. It actually wasn't hard at all we were going quite leisurely and talking it took about 1 hour. Which I'm pretty sure sucks! But we did it and it was fun next time will do 15 and see how that goes. I was actually very excited as you can tell from my goofy smile. Today I worked on DL first with Nat and than with Jess. Once again I was unable to hit my old PR so I am starting a 10 week DL program. Hopefully that will push me past this plateau I seemed to have hit. Anyways, today was a pretty relaxing day very few people came to the gym I guess they took the day off or did the 5k at home.