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.

Heavy Day

Did a morning and evening heavy day with Jessica. I can so easily get talked into lifting heavy even when I am tired and really not in the mood. I got a couple of prs which is always nice. This pic was taken when I was really getting annoyed because I could just not get the 110 PJ which was crazy since I was able to PP 110. So I obviously need to work on my technique I think I need to do a lot of high reps with manageable weight just to get the muscle memory down. I was happy with my full squat cleans in the morning I had never tried to max out before today. Jessica as usual kicked my butt on the lifts she is super strong. Someday...

Rest Day

Would be nice to be lazy at the beach again that's a true rest day. Didn't do a lot today the kids started school went rather smoothly. Although I am going to run into some timing issues with dropping them off since the schools are so far away from each other. That's the good thing about having a sister close by I can put her on taxi duty. So basically I have been lazy and eating carbs all day so not a bad day!

Wall Balls

I've always hated WB I know its good for you I just really dislike it. So whenever Karen has come up I have found a reason to do something else. Today after watching everyone do it and mainly Nat when I knew how sore she was convinced me today was the day to give it a shot. I really had low expectations so I told myself slow and steady just worry about finishing and not beating anyones time. And much to my surprise I did way better than I expected 8:30. I seem to do better if I don't put a lot of pressure on myself. Not looking forward to how sore I'll be in the morning but such as life in the crossfit world.

Tore up my hands today.

Todays workout was tough. I really need to work on getting under the weight on that one. I ripped the heck out of my hands on the second set but couldn't be a baby and quit so had to suck it up. That pic was funny Jessica caught me just as i was wiping down my face with my shirt and I look like I am praying. Please don't bring that workout back anytime in the near future! Julia did the workout with me today. I had to let Jessica help her, because she complains too much when her mother is helping. Dealing with a teenager is not always very fun. However, I was really proud of her for doing the workout and completing it. Everyone did a great job today that was a workout you had to mentally push through which isn't always easy.

Another late night my brother and his GF were in town and came over for dinner along with the rest of my family. I got the workout in when Jess was here did a light 5x5 on the BS I am going to try to add that once a week slowly upping the weight each week. I really dislike 5x5 and BS and of course it's always good to do things you dislike it makes you better. I also did some bench press one of my favorite lifts. Gym was steady today but seems to be spaced out better now. I need to get some sleep my alarm will be going off before I know it!

Rest Day

Today was slower than usual since it was a rest day but still quite a few people came to the gym. We got a new member today which is always good. My brother showed up late tonight he is basically passing through but he will be here another day. I'll have to see if I can get him to humor me and do a workout. It didn't feel much like a rest day cause I was running around a lot today. That pic was taken in CA I had to stop and see the rocks!

Anabolic Diet

If anyone is having trouble adjusting or staying on the AD check out this information it might help out.

Adjustment Phase
Dr. Di Pasquale

I've found it usually takes about three to four weeks on the phase shift part of the Metabolic Diet to see if we can survive and thrive on this low level of dietary carbs or if we need more carbs throughout or just at one time or another. However, for the sake of assessing whether or not the strict Metabolic Diet suits you I decided to do it 2 weeks at a time. If after the first two weeks you feel OK then you merely carry on with the 5+ days at 30 grams and 1-2 days in the higher carb phase.

If you're mildly to moderately tired and otherwise affected then you go through another 2 week assessment phase to see if things even out. If you're severely affected then you go on to one of the variation diets where you selectively take in more carbs depending on when you're feeling fatigued.

If you feel good from Saturday to Wednesday and start to get tired and generally unwell by the time Thursday rolls around then a Wednesday carb-spike day should do the trick. So on Wednesday you should increase your carbs to at least 100 grams and usually more. Again the .5 to 1 gram per pound of bodyweight rule generally applies.

If you're OK most of the time buy just don't have enough gas for your workouts then you might try taking in 30 grams of carbs before and after your training. The 30 grams increase is not written in stone. You can actually vary the amount of carbs you use before and after exercise and use anywhere from 10 to 100 grams before and after exercise and see what works for you. The type of carbohydrate you use also makes a difference in this case. For various reasons I've found that the use of a combination of high glycemic and low glycemic carbs works best at both times.

If you're tired and feel bad for most of the low carb weekdays then we can try and double the carb intake to 60 grams per day on the weekdays to see if this helps. If that doesn't help we then increase the carb intake by 30 grams per day once a week for as many weeks as it takes for you to feel normal and function optimally.

Most people who have to increase their daily carbs usually level off between 100 and 200 gr per day. I've found that about one half to one gram of dietary carbs per pound bodyweight per day is the norm in those who are relatively poor fat oxidizers. In a small number of cases it may be necessary to work up to as much as 3 grams of carbs per pound of body weight, depending on the individual and the activity that he or she is involved in.

When you have to increase the level of carbs in your diet it will take a while before you discover what your carb set point is. I've found that it takes people about two months on the average to find their ideal dietary carb level. Once you discover your Metabolic Set Point, you can fix your diet at that level for several months while you work on changing your body composition.

Favorite hobby

I got to sling some lead today ;) I love going shooting I wish I were able to make it out to the property more often. Today the heat was too much so I didn't stay too long. Obviously that is a picture taken before summer. I went with the Alt workout today which was max FS got a PR which of course made me happy. I feel like I didn't do enough today for a workout. I'll try to make up for it tomorrow. It's late so going to try to get to bed soon.

Playing on the rings...

Someday I need to focus on getting a MU. It just seems every time I do anything on the rings my elbows hurt for days. I ended up doing some heavy lifting today. I think I am going to make up the 120/120 tomorrow. It's nice to be back on schedule at the gym. The mornings are pretty busy but it seems to be going rather smoothly. I guess we seriously need to consider expanding for more space. Once again it's very late so going to try to get some sleep.