Friday, December 31, 2010

from one dark place to another....

Did a complex ab workout today. - It was 6 rounds with 6 reps of the following exercises. Counted 6 reps of each exercises as a rep. So each round had 216 crunches and the total wod had 1,296 crunches. I haven't done crunches in forever so it felt a little weird doing them

basic crunch
left side crunch (rotation)
right side crunch (rotation)
90 degree toe reach
leg crossover crunch (left twist)
leg crossover crunch (right twist)

10 x 3 chair dips - arms were feeling sore from yesterday's lifting on these.

I am questioning myself today because  I feel like I am not going after it as much as I normally would and it is depressing, frustrating, unnerving. I feel like a fighter that has been hit too hard or too much and I just don't have my right mind about me. I've done a lot this season. I started out doing a lot of crossfit endurance wods on the rowing or running after my shoulder surgery because it was one of the things I could do. That made me think I want to test this stuff out so I starting racing 5 k's. I ran a ton of those this season and I had some success. 1st, 2nds, 3rds in age group. They were fast, they were fun so I thought hhhmmm if I actually starting training for this stuff I wonder how I could do. I did some longer distance races like 4 - 5 milers but nothing seriously far or out of my reach physically. I always respected triathletes for their physical prowess and really thought it was something that I couldn't do. I'm just not that fit! I'm was a fighter, a crossfitter, someone that could hit it hard for awhile and be done, not someone that possessed the ability to just hit it hard for a little long time. many people told me that I had the physical ability to just go out and do it because of the shape that I was in. I didn't believe them and I needed to wrap my mind around it too. Never liking to feel limited i decided to go for it, got hooked up with jay (the best coach a girl could ever ask for) and went and bought a bike and starting training swimming. This year I completed my first duathlon, my first 3 olympic distance tris, and 2 sprint distance tris. Did my first 10k and my first half-marathon too. ALL of these were trained for and completed with an injury that lead me to the surgery I had a little over a week ago. (and some other injuries along the way - from accidents not overtraining) but I trained around all of them the best I could. I did 2 bike legs of late season triathlons when I really couldn't run anymore placed 1st and 3rd in those. Even picked up a medal for an open water swimming race. My swimming wasn't the greatest during the races. But this is the first time I have ever trained swimming to race. It is the first time I have been in a pool swimming laps in over 20 years. And the first time I have ever been open water swimming. yeah im a city kid. But honestly I feel in love with it all. I thought running would be my strong point since I actually had some previous experience in road racing, cross-country and track back in my school days. However with the injury I was not really running as well as I would have liked and I never came close to numbers I would have seen when I actually trained to run. But I didn't really care because I was out there doing it even with the injuries (and thankfully i had jay who the injuries didn't phase either!). I fell completely in love with my bike (except for when jay dragged me around the hills of ct, I tried to get lost but he wouldn't have it) and I started commuting on it as much as possible just for more time in the saddle. I was addicted to my journeys with stefan (my handsome stud of a road bike) I also came to know the peace that is swimming and I really looked forward to getting in the water and just being free of it all. I miss swimming, I miss riding stefan and I miss running. I wish I could just hit it at crossfit instead of hopping around with a cast on my foot but that is what next season is for. Hopefully I will be injury free (FINALLY!) and see myself completing my 1st - two half-ironman distance races amoung all of the other tris and road races I will undoubtly be packing my season full of. If the foot is finally not a factor I would like to complete my first marathon and my first ironman at some point after all of that. The biggest thing I've come to learn this season is that I can train for and do this endurance shit. So much of it is mental (not that the physical training isn't important) but I think the mental side is equally important. These long races take you to some dark places but that is why I love it. I need to check exactly what i've got. I don't care what i've had in the past, it is all stepping stones to where i'm going. If you believe you can, you do. If you think you can't, you won't. I had some obstacles to overcome in my most of my races this season and I am thankful for all of them. I remember walking out to the swim of my first tri which wasn't wetsuit legal and I while I was nervous about it (really nervous ,right jay?) because I've never done an open water swim without a wetsuit especially of this distance. I told myself I was doing this because not finishing this thing wasn't an option. I headed out on the bike and about a mile before the end I slid in some gravel/dirt when a car was close to me on the road and I put my hand down on a guardrail to stabilize myself while continuing to move forward. I sustained an avulsion fracture in my thumb which saw it immobilized for weeks. But I headed out on the run anyway because not finishing it again wasn't as option. The run went well enough until I was about 2 miles out from the finish and I fell over a rock on the trail. I was way to close now to even care about such things. I refused to look down at my injuries because nothing was coming between me and crossing "the line". Of course I finished and lived not only to tell about it and race again but I had my first trip to the ambulance at a race for photo ops! Having freshly complete my first ever triathlon I began putting jay up the challenge of having train me. How do you program for a post op shoulder, a immobilized hand and a broken foot. I wasn't giving in on any of the races I had scheduled for the season and Jay never gave up on it either. The majority of my races were eventful, often involving all day rain but sometimes even more fun like getting lost on the bike course. But I finished all of them. Even picked up a 3rd place for a tri with my first river swim. During that swim i wondered if I was going to get pulled out by a boat i was struggling with that current. The most painful race of the season had to go to my half-marathon. That is long distance to cover on a broken foot but I wanted that under my belt too. Sometimes the race is about finishing, sometimes it is about racing (yourself and/or others) but it is always about checking exactly who you are under any circumstances. Sometimes it won't feel like fun but your really having some of the best times of your life and I won't give it up for anything. This cast will come off eventually and I will be back at it to the best of my ability. Recovery from injuries is a tough time no doubt and while I don't like it at all. It's always the tough struggles that bring the gains, hill repeat workouts are the best teacher of this for me. Not being able to do something has always been the biggest mental struggle for me. I am considering this working around the injury training as some serious mental training in that regards. well that and plunging yourself in ice-baths. (3-2-1-go!) So while I probably didn't have the best racing season i will see I did have the best racing season I could have with what I was dealt. The challenges will continue to be there next season but hopefully more of the faster and farther variety instead of the broken obstacles. I also challenged myself to take a bike maintainence course. I am not good at dealing with mechanical parts (stefan has jay to thank for staying in running order, my solutions usually involved just yanking at the parts that I didn't know that names for). I've learned a lot and i've come pretty far dragging my broken foot along and pulling with the one good hand but there is so much more out there to learn and experience yet and while you never really feel ready for it, it just becomes your time to go and my time is here.

meal 1 - vega wfo w/coconut water
meal 2 - carrots & carmelized onion hummus =, clif builder bar
meal 3 - brown rice, tofu, veggies, carrots & hummus
meal 4 - thai tofu and veggies & salad

Thursday, December 30, 2010

return 2 cf

my friend was kind enough to drive me to the crossfit gym today. it felt so good to finally be back at it. I was off for too long! I swear I feel weaker when I take extended time off like that. I know it was only a week so I shouldn't but I swear I do. Time to get back to being strong! Just did some thing to see what works and what doesn't. wasn't really any kind of wod.

10 kipping pullups - I thought these would feel great after so long off from pullups but i swear they felt harder than normal

2 warmup rounds with 15lb dumbbells of
5 Bench Press
5 shoulder press
5 bent over rows.
Then picked up 20lb dumbbells and did 10 rounds of the same circuit. The shoulder press was the hardest movement at that weight for me. The bench and the rows felt light. so I decided to drop the shoulder press and use 25s and do
5 rounds w/25s of
10 bench press
10 row
still light but I figured I did enough of those movements and I can go heavier next time. The shoulder press feels a little weird. I think it is because I am a little off balance with the leg. I think that may have been the issue when kipping my pullups too. I'm holding the leg and it makes it a little weird. Im going to have plenty of practice and I will get it.

10 kipping pullups
10 kipping pullups

4 x 25 hollow rocks

10 kipping pullups
10 kipping pullups

Row 510 meters - This felt awkward. I basically pushed off one leg and just dragged the cast on the floor. That's why I only went to 500. it's doable but I am not sure it the best idea. Although I do think without the cast it could be a good run training substitute until I can run again. I will ask the doc.

2 x 25 back extensions - this also feel weird. since i am most using the good leg for stability

30 negative ring dips
50 hanging leg lifts - i used a bar that i can basically touch the ground from.
Tried some knees to elbows and toes to bar - both of those are ok.

Also did muscle up transition practice on the ground. I need to get the ring dips so I can get real muscle up.

meal 1 - vega wfo w/coconut water - 2 slices veggie pizza
meal 2 - grit tofu
meal 3 - black bean soup, salad and bread

Wednesday, December 29, 2010

start me up!

First time with some kind of training since the surgery. It went fine. No problems. Plan on upping the intensity now that I know I can. Probably do a few days of bodyweight stuff then try to get to the gym later in the week. A lot of what I did today are things I wouldn't do but it's what I can do right now so i am getting through it.

100 situps for time = 3.52
1 minute plank hold
100 pushups for time = 5.03
Outer Thigh lifts 100 R/100L
25 chair dips
Inner Thigh lifts 100 R/100 L
25 chair dips
50r/50L Twist Situps - didn't have a med ball so used a large paperback book
25 chair dips
Glute Lifts 50R/50L/50R/50L
25 chair dips
Quad lifts 50R/50L/50R/50L
5 sets of 10 Aussie Pullups - using my kitchen table
Hamstring lifts - 50R/50L/50R/50L
1 minute plank hold
5 sets of Jackknife situps (legs in and out)

meal 1 - 2 scoops vega wfo w/coconut water
meal 2 - clif builder bar
meal 3 - tofu ravioli w/tomato sauce & cashews
meal 4 - clif builder bar
meal 5 - vegan pot pie, (tofu, carrots, peas, potatoes) 2 vegan burriots( brown rice, tofu, beans, corn)

Tuesday, December 28, 2010

doc visit

went back to the docs. Still got my cast on. but it is scheduled to come off on tuesday jan 4th! I will get my stitches out then and a soft cast put on. I am going to start doing some exercises tomorrow and see how it goes. I feel ready. Only pain I have now is from the cast.

meal 1 - tempeh bacon and a waffle, peanut butter
meal 2 - brown rice, tofu, broccoli, carrots, onions, mushrooms, vega wfo w/coconut water
meal 3 - clif builder bar
meal 4 - tofu, red onion, red cabbage, spinach, carrots, yams ,ruttabagas, black bean, salsa

Monday, December 27, 2010

back 2 work

went back to work today. The crutches went ok in the snow. Going to the doctors tomorrow. I am ready to return to training. This will be a full week off which is the longest amount of time i have had off in years.

meal 1 - vega wfo w/coconut water
meal 2 - tofu, brown rice, broccoli, carrots, onions, mushrooms, clif builder bar
meal 3 - almonds and cashews
meal 4 - salad, rigatoni w/marinra and basil, peanut butter

Sunday, December 26, 2010


I do feel like I am healing, the foot is hurting less and I am getting more active with the cast on. Most of the pain I swear if from the cast at this point. Although the cast is keeping me in check as I did completely wipe out already. Im improvising interesting ways to get things done. I was going to go back to work tomorrow but with the snow we're getting I don't know how I am going to get around with crutches in it. Ill have to see in the morning. I go back to the doctor on tuesday. In the fantasy in my head he cuts my cast off and I get back after it. I have been sleeping a ton these last few days.

meal 1 - tempeh bacon & 2 whole grain berry waffles, peanut butter
meal 2 - Grit tofu & a slice of vegan vegetable pizza, peanut butter
meal 3 - vega wfo w.coconut water

Saturday, December 25, 2010


today's my birthday and it is the least sore my foot has been so far. I am completely off of any meds and i swear that improves the healing process. Spent a lot of time in bed again yesterday but it was also the first time I made it out of the house too. the cast is still a pain literally. im ok on the crutches, not great. So signs of progress to report! having pistols and midline stabilization is helping.

Thursday, December 23, 2010

day 1 post op

day 1 post op. The nerve block wore off last night and my foot started to really hurt. I took my pain pills and slept about 12 hours last night. Spent almost the whole day in bed again today with my foot elevated but i am not taking the pain medication anymore. Also I quit the icing as it really isn't doing anything through the fiberglass cast. the swelling does seem to be going down compared to yesterday. Don't have to go back to the doctor until tuesday.Watched the ironman world championships today.

Wednesday, December 22, 2010

fascia surgery

had my plantar fascia surgically release this morning. My foot has been numb since then. Or course Im drugged and have been resting with it elevated all day even while sleeping. I've got it on ice to try to bring down the swelling but I question the efficacy of this since I am not really sure how that works through a fiberglass cast. Im questioning if this cast is too tight because of the numbness. Im sure the post op swelling doesnt help the situation. the cast is going to be a challenge because of the crutches. But so far I am being really good.

Tuesday, December 21, 2010

t- minus 12 hours

swim 150 to warmup - tight,sore, and tired this morning. guess i need those rest days that are coming up. 500 yards of drills
100 switch, 100 catch, 100 drag, 100 shark & 100 hesitated entry then 10 x 100 with breathing on right for the out 25s and breathing on the left for the back 25s. I went every 40s on these. Times started out at 1:40 but ended up 1:44. I have a harder time repeatively breathing to the left side. I hold my neck weird or something. I was breathing every 4 strokes instead of 3.

I actually felt better less sore, more energy going into this crossfit wod than I did swimming this morning. Wanted to do a killer wod to end on.
CF WOD - "coe"
10 rounds for time of
10 thrusters @ 65lbs
10 ring pushups
time 25:23
my goal wasn't to get through this as fast as possible but rather to get through it. I don't do ring pushups so the depth and the stabilization made them harder and that many thrusters at that weight were heavy for me. I only did the 1st round under broken. All of the other rounds I broke after 5. I started the weight from the ground so I had to clean it back up everytime i put it down. I probably should have tried to hold it more.

meal 1- 2 scoops vega wfo w/coconut water
meal 2 - 2 cups soy yogurt, 1 cup blueberries, 2 tbsp ground flax seed,1 scoop vega wfo w.coconut water
meal 3 - steamed broccoli & carrots, carmelized onion hummus, tofu, almonds
meal 4 - tofu, vegan pizza of mushrooms, artichokes, red onions, red peppers,

Getting my surgery done tomorrow. had to put stefan away in the garage. That was sad, acknowledging that I won't be on him for a month. This whole cast/crutches situation is going to rough for me to get through. I know I can do it obviously but i know myself well enough to know it is going to be hard for me mentally to be that limited for that long. I really hope I can forced myself to behave for that long.

Some on their way up, some on their way down
The air burns and I’m trying to think straight
And I don’t know how much longer I can wait
- b dylan

Monday, December 20, 2010


3 mile warmup on trainer spinning around 90 cadence in an easier gear. then into the hard gear for a 12 minute tt. Covered 2.67 miles.

cf wod - "brenton"
5 rounds of
100 ft bear crawl
100 ft broad jumps
After every 5 jumps do 3 burpees. Wear a 20lb vest.
time - 23:04

The burpees with a 20 lb weight vest on are the best incentive to either lose weight or not gain weight as they are tough. Our gym is 50 feet across so I went down, turned around and came back. Every round it took me 20 jumps to covered the distance so it was also 12 burpees each round. As your legs fatigue it is hard to keep going for distance on the jumps. The bear crawling isn't too bad but by the last round i was ready to be done with it.

meal 1 - 2 scoops vega wfo w/coconut water
meal 2 & 3 - 1 slice vegan pizza & soysage
meal 4 - clif builder bar
meal 5 - steamed broccoli & carrots and avocado carmelized onion hummus, peanut butter

Sunday, December 19, 2010

it's complex

reasonably sore this morning from yesterdays work.

cf wod - barbell complex of
Power clean
right leg reverse lunge
left leg reverse lunge
split jerk
supposed to be 6 rounds of 8 reps. 1 time through the sequence is a rep. So you go through it the sequence eight times and then add more weight. I never did this wod before so I started with a light weight and just kept adding after each round because ive done a barbell complex before and I know how hard they get so didn't want to overdue the weight.
went 45, 50, 55, 60, 65, 70, 75. So actually did 7 complete rounds. Started the 8 round with 80 on the bar but only did 2 reps before I felt like the form was bad so I stopped.  It is fun to do this kind of wod occasionally. I was pulling the cleans from the hang or the top of the deadlift. The reverse lunges were the toughest part of the wod because of the weight. On the 70  and 75 rounds I was dropped the weight from the jerk to the ground and then restarted which you are not supposed to do in a barbell complex. if your hand comes off the bar your done even though it isn't for time. 

Due to time issues today I went directly from this complex to the pool to get my swim in. not really the best idea when attempting to throw down a time trial but  if i wanted to swim today it was the only way. my 2,000 time trial was done in 37:42. I missed counted laps I think twice. I don't feel great about the time but I was tired already getting into the pool. I actually felt better getting over the pool than I did getting into it. I had to stop once to pull my swim cap back on but it was just a second.

meal 1 - 1/2 cup soy yogurt, 1 1/2 cups soymilk, 1 cup blueberries, 2 tbsp ground flax, 1 scoop vega wfo
meal 2 - steamed carrots and avocado hummus & carmelized onion hummus
meal 3  - vega wfo w/coconut water
meal 4 - vegan pizza with soysage & broccoli

Saturday, December 18, 2010


my crossfit box hosted and xx/xy games today. My partner was actually from another box as the guy I was supposed to do it with was unable to make so in the "out of box" category we came in first place! In the overall competition we came in second place. It was a fun time. All work must be divided equally so if he does 10 reps I have to do 10 reps before he can go again. I didn't write down our times for any of the events but we were first of second in number 1,2 and 4. The events were as follows:

event 1 - with one kettlebell move 5,000 pounds with the male doing american swings and the female doing sumo deadlift highpulls. We choose a 44 lb bell because we could most that with good speed. we traded off in reps of 20 finishing with a round of 7 for a total of 114 reps and 5,000 pounds. I liked this wod becuase im usually pretty good with kettlebells.

event 2 - when this got unveiled i was stoked because ive done this so many times when i was kickboxing. however ill admit this may have been one of the toughest times ive done it since we were trying to go fast.

Partner medicine ball situps with a toss. Touch the med ball on the ground over your head while sitting up and tossing it to your partner who does the same. We had to complete 150 reps with a 16 lb med ball. The only disadvantage was they scaled the med ball weight for each time and we got the highest. But we were able to keep it moving constantly we had a great rhythem and we never broke it to rest or even slow down.

event #3 - I fucked this one up big time. You had to throw a medicine ball over a 10 foot obstacle to your partner who had to catch it 10 feet away. There were markers at every 10 feet and from whatever line you finished you got to subtract 20 burpees from event #4. Because I can't throw things We only got passed the first line and therefore only reduced out total by 20 burpees. It was something ive never done before and honestly would have to practice launching that thing because it is heavy to be throwing that high and far.  i just decided i would have to smoke the burpees.

event 4 - one person must be holding a 10 pound plate over head the entire time. and as a team you must complete

60 burpees - traded 20,10,10
200 squats - traded off every 20
150 pushups - traded off every 10
100 pullups - traded off every 10
50 rings dips ( i had to add 30 dips since i didn't have ring dips and had to do them off a box instead) - traded off every 10 and i finished with my extra 30 at the end.

I am not a person that likes to be thinking about things like reps etc while im working out so we decided to just go in order and knock it out instead of trying to play a strategy and waste time figure out what was left.

The burpees and squats weren't too bad we moved at a great clip.the pushups and pullups make it harder to hold the plate overhead but there was no way I was dropping that thing as a plate infraction cost you 20 burpees a piece.  The dips were tough after holding the plate overhead for so long but overall it was a fun wod. I really pounded through the reps fast today. especially the pullups I don't think ive ever done 50 pullups that fast. Tim butterfly kipped his so i had like no rest between them. I was pretty tired afterwards but my nutriton was not the greatest today as I was running around all day.

needed a short bike wod so did the 8 rounds of tabata on the trainer. started with a 10 minute warmup. 20 on 10 off Distance recorded was .80 but I actually think it was farther because i only saw .7 for the 1st 0 seconds and I think my bike sensor wasn't detected immediately.

meal 1 - vega wfo w/coconut water
meal 2 - clif builder bar & macadamia nuts
meal 3 - clif builder bar
meal 4 - tofu, green beans, red beets, steamed carrots & hummus, peanut butter

Friday, December 17, 2010

let it bleed

swim 100, pull 200, 500 time trial - 8:50 - 4 seconds slower than my PR but I had someone in my lane with me, took some time to recover then pull 200, swim 100.

cf wod - 7 rounds of
7 split jerks at 70lbs
7 GHD situps
7 Box jumps at 24 inches
Time - I forgot to stop my watch but I think it was around 10 minutes but i was at 11 when i looked at the watch later.

Got my bloodwork and physical done today so Im officially cleared for surgery.

meal 1 - 2 scoops vega wfo w/coconut water
meal 2 - clif builder bar
meal 3 - 8 ounces grit tofu, 1 cup roasted yams
meal 4 - 2 cups soy yogurt, 1 cup blueberries, 2 tbsp ground flax, 1 scoop vega wfo
meal 5 - steamed broccoli and hummus, veggie burger, peanut butter

Thursday, December 16, 2010

You can't always get what you want!

But if you try sometimes you get what you need!!

My foot surgery is going to be wednesday, december 22nd! Ill be happy to be on the road to real recovery and back at in for real in the new year.

bike - 10 minute warm up - rode in an easier gear and kept the cadence high then put it in the hard work zone and did
7 minutes on, 1 minute isometric squat hold, 5 minutes on, 1 minute isometric squat hold. distance equals 2.87. Cadence was around 56 for these.

cf wod
21 - 15 - 9
Back Squats @ 95 lbs
Burpee Pullups

Time 9:35

I only re racked the bar once after 10 reps in the 15 set. Went unbroken on everything else. although there were some pauses with bar loaded on my back.

Also did 3 x 5 negative rings dips and some handstand holds.

meal 1 - 6 ounces tempeh bacon
meal 2 - 2 scoops vega wfo w/coconut water
meal 3 - 7 ounces tofu, 1/2 cup salsa, 1/2 cup black beans, 2 red bell pepper 1/2 red onion, cilantro, daiya
meal 4 - clif builder bar
meal 5 - 6 ounces grit tofu, hummus & steamed broccoli and roasted yams, peanut butter

Wednesday, December 15, 2010

Satisfaction (I can't get no)

swim - 250 to warmup. Still sore and tight from cindy and yesterdays cf wod.  Then I was supposed to do a 35 minute time trial. Set my watch and off I went. I got through 80 laps which is about 2,000 yds when I thought this alarm should have gone off by now so I stopped to check my watch and there was 6:35  left on the timer. I must have bumped my watch with that amount of time left and it stopped the timer from continuing to countdown. But it had to be only a little more than 35 minutes because when I switched my watch over to timer it was 6:22. When I figure out what happened with my watch and checked the time it was 7am. Got a good swim in regardless of the watch situation. I wasn't trying to kill the pace on this one. I was more trying to focus on when my form would start to get sloppy and just try to keep correcting it instead of trying to swim hard the entire time.  That being said I was ready to be done swimming at the end of this and didn't even do a cooldown.

cf wod - hanging squat cleans
55x3 - (power - forgot i was doing squat cleans)
60 x3
65 x3
around 85 the form gets sloppy so dropped the weight and worked a few form sets at the end. foot hurt after the cleans. at this point since i am doing the surgery i don't even care about the pain anymore.

meal 1 - vega wfo w/coconut water
meal 2 - 2 cups soy yogurt, 1 cup blueberries, 2 tbsp ground flax, 1 scoop vega wfo
meal 3 - soysage, peas, carrots, zucchini and broccoli
meal 4 - clif builder bar
meal 5 - 7 ounces tofu, 1/2 cup salsa, 1/2 cup black beans, 2 red bell pepper 1/2 red onion, cilantro, daiya,  2 tbsp peanut butter

Tuesday, December 14, 2010

cut me

bike - 5 minute warmup then 6o minutes of 2 minutes on, 3 minutes off. Distance 5.99 Moved into an even harder gear this time and just went after it. Cadence again was in the 50s - 60 s range. Had to stand sometimes too. I liked workout.

Then 4 x 1 minute plank holds.

cf wod - "jack" - AMRAP 20 minutes of
10 Push Presses @ 65 lbs
10 Kettlebell swings @ 35lbs (american)
10 box jumps @ 24 inches

8 full rounds and 6 push presses of the 9th round.
I am feeling the hard work I put into cindy today. Sore from the pushups! I would have liked to use 70 on the push press but i think it would have slowed me down too much especially after cindy yesterday. The PP was the hardest part of this wod for me. I was breaking after 5 reps and after 3 in the last two rounds. The KB swings and box jumps went unbroken. here's a surprise my foot hurts today.

meal 1 - 6 ounces tempeh bacon
meal 2 - 2 scoops vega wfo w/coconut water
meal 3 - 8 ounces cumin lime tofu, asparagus & red beets
meal 4 - peanut butter larabar
meal 5 - soysage, peas, carrots, zucchini and broccoli

Meet with the foot doctor again today and decided to have surgery. Don't have a date yet. The doc pretty much guaranteed me that i will wake up the next morning and finally be painless. only bad part about it is i have to be casted for 2 weeks. I can't swim until my incision heals (about 3 weeks), bike at 4 weeks. run after 2 months. I however will still train because I am free to work on things like my bench, shoulder press, pullups, ring dips, rowing, situps, etc. basically anything that i do not have to be weight bearing on my foot. But if it finally really heals my foot I guess I can deal with the down time. thankfully it is in the winter and not the summer.

Monday, December 13, 2010

crushing cindy

150 to warmup then
10 x 100 on 20 seconds rest - I am happy with how this wod went because I was able to keep all of the reps at below the time of the 1st rep. 
1 1:39
2 1:39
3 1:39
4 1:39
5 1:39
6 1:39
7 1:40
8 1:40
9 1:37
10 1:40
The form started to feel bad around the 7 or 8 rep.

10+ x 50 yards 1 arm pull (25 right 25 left) - ended up doing more than 10 as i lost count. I actually really liked this drill. It's back to the butcher and the surgeon, I am much better balancing and pulling with my right arm then my left side.

200 pull - 4.00 - i am always slower with the pull buoy. It started out between my legs for the first 50 then my knees for the second 50 and ended up between my ankles for the last 100.

5 pullups
10 pushups
15 squats
I completed 17 and 2/3rds Rounds. I made it through all of the pushups in the 18th rounds but I did not get to the squats.  This is a huge improvement over last time I did this wod and only made it through 12 rounds. This time I got through 12 rounds right under the 12 minute mark. So I knew I was going to crush it that helped me keep going. I was feeling good and done after this wod. I didn't connect any pullups so I am going to focus on training my kip more because I would have had even more rounds if i didn't have to keep restarting my pullups.

meal 1 - 2 scoops vega wfo w/coconut water
meal 2 - 2 cups soy yogurt, 1 cup blueberries, 2 tbsp ground flax seed, 1 scoop vega wfo
meal 3 - 7 ounces grit tofu, 1 cup roasted yams
meal 4 - clif builder bar
meal 5 - cumin lime tofu, roasted asparagus & balsalmic red beets

Sunday, December 12, 2010


1:45 minutes on the trainer. Made myself stay in the hard gear the whole time. cadence was slow at times from 50 - 60 range. not used to riding this way. my lower back is letting me know about it.

meal 1 - soysage, peppers, onions, salsa, black beans,zucchini
meal 2 - steamed broccoli & carrots & carmlized onion hummus & 2 tbsp peanut butter
meal 3 - 2 scoops vega wfo w/coconut water

I’m walking through streets that are dead
Walking, walking with you in my head
My feet are so tired, my brain is so wired
And the clouds are weeping
 - bob dylan

Saturday, December 11, 2010


not so great with the deadlifts again today but had a great swim to make up for it. not sure what is going on with my deadlifts. There is no way I lost this much strength in such a short period of time. Has to be form or mental or both at this point. although my back was sore when I work up this morning which didn't lend itself well to the idea of heavy deads.
95x3, 135x3, 155x3,185x3,
195x1, 200x1, 205x1, 210 fail, 205 fail
decided to just call it and head to the pool since it wasn't happening today.

150 to warmup then 4 x 500 on 1 minute rest. hit a new 500 PR at 8:46!! Previous best was 9.11 so this a significant improvement. Not sure why things went so well in the pool today. Maybe I was more warmed up than usual since I went to crossfit first. Or I ate first so i had better energy. or the strokes were just going down right today.
1 - 8:46 - almost thought i counted wrong but i was really trying to not screw up
2 - 8:47 - really motivated to swim this one after the first season and it confirmed my previous attempt being so close in time!
3 - 9:48 - I really think there were extra laps in here I lost count and the time seems to indicate it
4 - 8:58 - I was going hard the entire workout but with about 150 to go I was feeling the fatigue set in. I knew I would be able to finish the workout but I was pretty much done.
100 breaststroke to cool down.
I think my stroke was a lot longer than normal so i felt like i was pulling and gliding through the water a lot more. I am feeling it in my shoulders afterwards.

meal 1 - 2 cups chocolate soymilk, 1 cup strawberries, 1/2 cup blueberries, 2 tbsp ground flax, 1 scoop vega wfo
meal 2 - 2 scoops vega wfo w/coconut water
meal 3 - clif builder bar
meal 4 - soysage, peppers, onions, salsa, black beans,zucchini
meal 5 - steamed broccoli & carrots & carmlized onion hummus & 2 tbsp peanut butter

It don’t bother me—times are hard everywhere
We’ll just have to see how it goes
 - Bob Dylan

Friday, December 10, 2010

taking care of stefan

warmup on trainer then 3 rounds of 2 minutes, 4 minutes & 6 minutes with resting the same interval.
Distances are cumulative in miles.
2 - .54
4 - 1.54
6 - 2.95
2 - 3.96
4 - 4.41
6 - 5.8
2 - 6.3
4 - 7.27
6 - 8.7
Cadence avg was more like 60 to 70 trying to push the gears but HR was in the zone.

1000 meter row
50 Thrusters @ 45lbs
30 pullups
time 10:56

The row went well. Made it through 20 thrusters unbroken then I started breaking them into 5s. The pullups weren't nearly as bad as the thrusters.

handstand holds
100 - 2count - flutter kicks
2 minute unbroken plank hold
100- 2 count- bicycle situps

Heel is sore. I think it is from dropping off the pullup bar.

meal 1 - 1 cup soy yogurt, 1 cup soymilk, 1 cup strawberries, 1/2 cup blueberries, 1 scoop vega wfo, 2 tbsp ground flax seed
meal 2 - hummus & steamed broccoli, clif builder bar
meal 3 -6 ounces grit tofu, 2 mexican pizzas

I signed up for a Bike Maintenance Course so i can take care of my boy stefan. Here is what I am expected to learn. I am excited and sure i will get a lot out of it but it will also be challenge for me since i am not mechanically inclined. I think this will help me feel less freaked out when something happens to my bike and it is good stuff to know.
  • Class 1: flat repair, changing tire/tube, patching tube, diagnosing cause of puncture
  • Class 2: wheels, checking hub adjustment, explanation of cassettes and freewheels, intro to wheel truing
  • Class 3: brakes: how they work, different types, cable and pad adjustment, inspection of pads and cable and brake surfaces
  • Class 4: derailleurs: adjustment and diagnosis of problems, inspection of cables, shifters, and chain.
classes based on the “Big Blue Book of Bicycle Repair” by Park Tool. Most classes are lecture and demo followed by lab period. Each participant will perform repairs and make adjustments on their own bicycles. Homework (yes, homework!) will be to read assigned chapters before class. I hope stefan makes it through class with me. 

Thursday, December 9, 2010


swim - 100 warmup
500 stroke count, on good laps able to make it across the pool in 17, mostly 18. felt slow didn;t time it
500 pull - also felt slow didnt time it
20 squats
200 swim - time 3:17 - form felt sloppy
500 drills of
100 switch
100 catch
100 drag
100 hesitated
100 shark

cf wod- 5 rounds for time of 10 doubles unders, 10 front squats @ 85lbs, 10 double unders
time - 12:49
My doubles unders were horrible. Lost of one reps, not getting many chained. my focus was way off as I was stressed out today. Broke the front squats into 2 sets of 5. It was heavy and I just felt like putting it down. Not being tough enough today.

meal 1 - 2 scoops vega wfo w/coconut water
meal 2 - 2 cups soy yogurt, 1 cup blueberries, 2 tbsp ground flax, 1 scoop vega wfo
meal 3 - 7 ounces tofu, mushrooms, onions, red bell pepper, broccoli, black beans, salsa
meal 4 - 6 ounces grit tofu, 1 mexican pizza ( sprouted grain tortilla, black beans, tomato sauce, red cabbage,

Wednesday, December 8, 2010


Bike wod - some pushups and squats to warmup and a few minutes on the trainer. then
10 minute TT 10 squats, 10 minute TT, 20 squats and 10 minute TT
Sadly my garmin battery died so i had to do this blind. I don't have any distance and wasn't getting any HR or Cadence data while riding. I was sweating up a storm trying to push the gear and my legs were fatigued when I was done it was a good effort in my book.

CF WOD - "Mary" in 20 minutes as many round of possible as of the following
5 hand stand pushups  - completed as  inversion pushups handstand position with feet on a 24 inch box with legs at 90 degrees
10 pistols (one legged squats) off of a 12 inch box
15 pullups

Completed 10 full rounds and to the 2nd pullup of the 11th round.

50 unbroken hollow rocks
2 minute unbroken plank hold
25 unbroken hollow rocks
1 minute unbroken plank hold
25 unbroken hollow rock
1 minute unbroken plank hold

The hardest part of the wod was no surprise the pullups for me. I was banging out the handstand pushups and pistols without ever having to break the set  through all the rounds but the pullups i just can't stay on the bar for 15 and that is where I noticed the fatigue the most. I felt really strong on the ab work afterwards because that is always one of my strengths. This wod put me back in a good mood. I was miserable last night and this morning.

meal 1 - 2 cups soy yogurt, 1 cup blueberries, 2 tbsp ground flax seed, 1 scoop vega wfo, carob
meal 2 - 1 scoop vega wfo w/coconut water & 9 almonds
meal 3 - gimme lean "beef", peas, red bell pepper, red onion, roasted yams
meal 4 - 1 scoop vega wfo w/coconut water & 9 almonds
meal 5 - 7 ounces tofu, mushrooms, onions, red bell pepper, broccoli, black beans, salsa, i tbsp peanut butter

Tuesday, December 7, 2010

weak day

swim - warmup - at least 100 i can't remember for sure.

Then 26 rounds of 1 burpee (jump into the water at the shallow end and start swimming without touching the bottom or sides,) swim a 25 (get out of the water) do another burpee.  Dive in the water in the deep end and swim another 25 ( get out of the water without touching the bottom) and do another burpee.

I decided to just time the whole thing instead of wasting time trying to get a time of the 25s. 17.18 was the total time for the 26 rounds of 25s and 50 burpees.  I liked getting the diving practice in too. I don't really dive anymore when training and I actually really like entering the water that way so it was fun. The burpees were even fun too because it wasn't a lot of them so i could keep really good form and it make the 25s a little more interesting. then did drills as follows
100 - switch
100 - catch up
100 finger tip drag
100 hesitated recovery
100 shark
50 kick
100 hesitated recovery
100 shark

cf wod - horrible! super disappointed in myself today. I just couldn't pull weight off the ground. Im not tired, slept enough the last few nights, didn't even need an alarm to get up and go to the pool early in the morning. None of my primary movers for deadlifts were sore so i really can't explain my pathetic performance. Only thing that was sore was my shoulders which i stretched out and they feel much better.

I am so upset because ive pulled 230 off the ground as my current max more than once. I also was really struggling with weight like 205. Struggling meaning legs shaking and bucking and dizzy after i pulled it off the ground. I was feeling dizzy after pulling 185 off the ground which i've used in metcon wods before? Maybe it was mental today I really don't know. Deadlifts are usually a good lift for me so Im trying to forget about. Rest and recover tonight and hope tomorrow goes better.

meal 1 - 2 scoops of vega wfo w/coconut water
meal 2 - 2 cups soy yogurt, 1 cup blueberries, 2 tbsp ground flax, 14 grams hemp protein powder, carob
meal 3 - 8 ounces grit tofu, 1 cup red beets, clif builder bar
meal 4 - gimme lean "beef", peas, red bell pepper, red onion, roasted yams

Monday, December 6, 2010


warmup -air squats,pushups, situps
50 squats with a 20 lb weight vest - 1:15 then 9 minute time trial on trainer - 2.16 miles.

warmup KB swings, walballs 8 lb ball at 10 ft target, pullups & pushups, stretching
Push presses - 65x3, 70x3, 75x3, 75x3, 8-x3, 85x3, 90 fail, 85 fail, 85x2 fail on 3, 65 x 3. I had to go back to work or I would have done a few more sets.
Shoulder was tight and creaky today. Took forever to get it loosened up a bit.

32 minutes on the trainer for 7 miles. Just wanted to get a little extra work in since today was a cf strength day.

today felt like a recovery day compared to some of the wods Ive been hitting lately. I already know tomorrow will be a beatdown.

Breakfast - 2 cups soy yogurt, 1 cup blue berries, 1 scoop vega wfo, 2 tbsp ground flax
snack 2 scoops vega wfo w/coconut water
lunch 7 ounces cuming lime tofu, 1 cup roasted yams & asparagus
snack - pb larabar
dinner - grit tofu, steamed broccoli & carmelized onion hummus

Sunday, December 5, 2010

the right way

bike - 90 minutes on the trainer! I made it! That was the longest continous ride ive ever done on the trainer. Legs were a little sore before I even started.  18.68 miles covered. Had a hard time keeping my HR and cadence up. Was going as fast as my sore legs wanted to.

Swim - the pool was so crowded and crazy when I was there. I did get a workout in but I was distracted and it wasn't one of my best. I was in a lane with 2 other people. I tried to make the best of it. but I think that is why some of my times were off. I was sore when I started but felt good once I got going. This wasn't the workout I intended on doing but I knew when I saw the place that getting any kind of serious uninterrupted swim in was just not going to happen.
did a small warmup then
100 - 1:45
200 - 3.35
300 - 5.28
400 - 7.25
500 - 10.29 - i think there were extra laps i lost count
400 - 8.48 - lost count again may be extras
300 - 5.51
I wanted to go all the way down the ladder but ran out of time the pool was closing.

I was going to do another bike wod tonight but im not feeling it so i think my effort would be better tomorrow morning. Of course I would rather go swim in the morning but my shoulders are feeling a little tweaked so a day off from the pool as sad as that is is probably the right answer. As much as I hate making the right decision in this case.

Breakfast - 6 ounces tempeh bacon, 2 tbsp peanut butter
lunch - 2 scoops vega wfo w/coconut water, carmelized onion hummus & steamed broccoli
dinner - 7 ounces cumin lime tofu, 1 cup roasted yams, roasted asparagus

Saturday, December 4, 2010

bike swim bike

Bike - 10 minutes of 30 seconds on 30 seconds off then 30 minute Time trial followed by 2 x 1 min of hollow rocks. Why does the trainer make my legs hurt so bad! when will that stop? To be honest my legs were tired starting this workout so I wasn't surprised with how they felt during and after. Distance 7.75 Got through the 1st min of hollow rocks striaght  but then broke the second set into 2 x 30 seconds. Better to keep some form.

CF swim wod today. After a warmup did 6 x 50 on 1 minute. Followed by 6 rounds of treading water legs only then going down to the bottom of the pool without jumping in or pushing off the side followed by a hard 50. All "rest" was treading water between intervals.  Im good at treading with both hands and legs but when we have to have our hands out of the water and over all heads I just sink. Then out of the pool for 3 sets of negative holding pushups followed by a hard 50. Did some laps where we had to swim as far as possible underwater followed by more laps where I could dive in and only take one breath for the entire 25. That was actually pretty good for my head because sometimes I just feel like I need to breathe all of the time and these puts it into my head that i don't really need it i just want to.  Did a 10 minute swim after that to work on stroke count. I was getting a lot of 17 and 18s. sadly no 16's but when I do that kind of swimming I feel like I slow down so much. it almost doesn't seem worth it.

another bike wod for today - 30 minutes of 10 second on 20 seconds off Then 50 abmat situps. distance 4.01 miles. my legs felt much better on this wod than the first one of the day. took me 1.29 to do the situps. I like this wod because the work is less than the recovery so i could really sprint the entire work time and recover enough to keep doing it.

breakfast - 6 ounces tempeh bacon, 1 tbsp peanut butter
lunch - 2 scoops vega wfo w/coconut water & clif builder bar, 1 tbsp peanut butter
dinner - 14 ounces tofu, 1 red bell pepper, salsa, red beans & spinach

Friday, December 3, 2010

A few for friday

swim - 100 swim, 200 kick, 300 pull.
500 yard TT - am so mad at myself. I lost count of my laps twice. Time on my watch was 9.34. I really think there were extra laps in here because I was killing it the entire time. I really don't think I was slower than last time I did it but I don't know for sure. I really wish i knew exactly how many laps i did. But whatever I got a good workout whatever it was.
Then 1000 drills.
2 rounds of the following sequence
100 switch, 100 catch, 100 finger tip, 100 kick, 100 paddle

CF WOD was 5 x5 back squats. I love the sexy metcons so much more than the strength days. I know I need them but they are just not as much fun.
115x3 - depth felt off so got the med ball out and did the rest of my reps onto the med ball so the depth was def there.
med ball squats
95 x5
100 x5
Ran out of time I would have liked to do some more. Stretch and rolling in between sets.

Trainer ride today for 35 minutes. Unfortunately my garmin needed to be charged so I don't have any distance, HR, cadence data. But my legs hurt so that is always a good indicator for me.

bfast- 2 cups chocolate soymilk, 1 cup coconut water, 1/2 cup blueberries, 2 tbsp ground flax, 1 scoop vega wfo
snack - clif builder bar & 9 almonds
snack 2 - vega vibrnacy bar
lunch - 7 ounces tofu, 1 red bell pepper, 1 green bell pepper, 1/2 cup salsa, 1/2 cup black beans
dinner - grit tofu, red beans, broccoli, Peanut butter

Thursday, December 2, 2010


I missed going to the pool this morning but it was a biking day so warmed up on the trainer and then did 6 rounds of 30 seconds on 2 minutes off. Followed by 50 walking lunges. I was really surprised with this workout. I foolishly didn't think it was going to be too bad because it wasn't a lot of rounds, the duration of the work to rest was easier than some of other wods I've done. I put the bike in a hard gear and hit it as hard as i could for those 30 seconds and it was a good wod! Distance = 1.11. The lunges took 1.45 afterwards.

Today's CF was "kelly"
which is
5 rounds of
Run 400 meters ( I subbed Rowing cuz of my foot)
30 Box Jumps @ 24 inches - stepped down instead of jumped from box
30 Wallballs  - 14 lb ball @ 9 ft target
Time 35.49
The wallballs were the toughest part of this for me but I am getting better at them. I did kelly before a long time ago before I started doing tri stuff but with running so that times are not really comparable. Previous version was 34.06.

bfast - 6 ounces tempeh bacon
snack 1 scoop vega wfo w/coconut water & 9 almonds
lunch - 7 ounces grit tofu, 1 banana, clif builder bar
snack - 1 scoop vega wfo w/coconut water
dinner - 7 ounces tofu, 1 red bell pepper, 1 green bell pepper, 1/2 cup salsa, 1/2 cup black beans

"destruction leads to a very rough road but it also breeds creation" Red hot Chili peppers

Wednesday, December 1, 2010

more flesh gone

warmup = swim 400, kick 300, pull 200 then 10 x100s on 10 sec rest.
1 -1:40
5- 1:41
6 - 1:42
7 -1:45
8 - 1:43
9 - 1:43
10 - 1:39
100 breast stroke to cooldown
im obsessed with swimming lately. I want to do it everyday!

5 rounds of 25 kettlebell swings (american) at 35 pounds & 25 Knees to Elbows
Time - 19.23
The worst part of this wod was my grip was killing me from holding the bell and gripping the bar. And of course I tore my hand open again! Any breaking of a set wasn't because i was tired but because i couldn't hold on any longer.

breakfast - 2 cups chocolate soymilk, 1 cup coconut water, 1/2 cup blueberries, 2 tbsp ground flax, 1 scoop vega wfo
snack - clif builder bar & 9 almonds
lunch - 2 cups mushrooms, 1 1/2 cups zucchini,1 1/4 cup onion, 1/2 cup tomato sauce, 28 grams tvp
dinner 7 ounces grit tofu 2 tbsp peanut butter, mashed parsnips

Tuesday, November 30, 2010

High water

lower back still tweaked. didn't sleep much at all last night. energy ok today though.

swim wod - warmup 150, 50 pull, 50 pull& paddle, 50 pull

4 x 300 yds on 2 minutes rest with pull bouy & paddles. I love swimming with paddes even though it is slower I feel like i am able to work on my stroke more. I like the forced hand entry position. I read a great quote about a swimming stroke being like moving yourself hand over hand through a set of rings.  I really focused on anchoring my hand down on the entry and rotating my body through the pull. I recorded my times but honestly i really wasn't focusing on going as fast as possible as much as I was going after the form today. The rest felt entirely too long. I didn't feel like I needed it but I used it to stretch my shoulders out.

1 - 5.53
2 - 7:48 - I totally lost track of laps and there are def extra in this one
3 - 5:45
4 - 6.55 extra laps again as i lost count

Decided to swim a 300 with just the pull buoy and drop the paddes just to feel it, time was 5.49.
Then decided to drop the pull buoy and actually just swim a 300 and time was 4.48.
100 breaststroke to cooldown.

CF WOD - 20 minute AMRAP of
Row 400 meters
10 Shoulder Press @ 55lbs
Rounds - 7 completed.  was over 20 minutes by 5 seconds but i had 2 issues where i had to stop and reset the rower so im counting it as 7 round since i lost time on that. The shoulder press started out strict but ended up being a push press since my arms were really smoked from fran yesterday and the swim wod this morning. I made the call to push press it because i would have lost a lot of time and slowed down the wod if i had to strict press it. It felt better this way to keep the wod moving.

breakfast - 2 scoops vega wfo w/coconut water
breakfast#2 - 2 cups soy yogurt, 1 cup blueberries, 1 scoop vega wfo, 2 tbsp ground flax seed
lunch - 7 ounces tofu, 1 cup roasted yams
snack - slice vega pizza
dinner - 2 cups mushrooms, 1 1/2 cups zucchini,1 1/4 cup onion, 1/2 cup tomato sauce, 28 grams tvp.

“Don’t reach out for me,” she said
“Can’t you see I’m drownin’ too?”
It’s rough out there
High water everywhere
- Bob Dylan

Monday, November 29, 2010

positively fran

swim - 250 warmup. then 20 x 100s on 20 seconds rest. The 100s started at 1:39 and got slower each round by 1 seconds til i got to 1:42 i was able to maintain that for a few then it was slower by the second until I got to 1:45 which is where the rest of the reps ended up. Did this with my friend jeff who was kind enough to watch the rest clock for me and to beat my ass in every rep. 100 breaststroke to cool down.

cd wod - the much hated "Fran"! at women's rx which is
21 - 15- 9 of
65 lb Thrusters ( from the ground - front squat to overhead press)
time 8:26. 10 seconds faster than last time I did it. I lost some time taking gloves off during the wod. I was trying to protect my hands because they are such a mess but I just hate wearing gloves. I also dropped the bar a bunch of times so I had to clean it everytime from the ground. I also ended up doing a lot of 1 rep pullups so I had to reset the kip everytime, not the fastest way but I made it through it. I always dread this workout. It is one of my least favorite.

bfast - 2 sccops vega wfo w/coconut water
bfast#2 - 2 cups soy yogurt, 1 cup blueberries, 2 tbsp ground flax, 1 scoop vega wfo
lunch - 6 ounces tempeh bacon & vega vibrnacy bar
dinner - 7 ounces grit tofu, 1 cup yams

Bob Dylan summaries my feeling about fran below in positively 4th street.
You got a lotta nerve
To say you are my friend
When I was down
You just stood there grinning

You got a lotta nerve
To say you got a helping hand to lend
You just want to be on
The side that’s winning

You say I let you down
You know it’s not like that
If you’re so hurt
Why then don’t you show it

You say you lost your faith
But that’s not where it’s at
You had no faith to lose
And you know it

I know the reason
That you talk behind my back
I used to be among the crowd
You’re in with

Do you take me for such a fool
To think I’d make contact
With the one who tries to hide
What he don’t know to begin with

You see me on the street
You always act surprised
You say, “How are you?” “Good luck”
But you don’t mean it

When you know as well as me
You’d rather see me paralyzed
Why don’t you just come out once
And scream it

No, I do not feel that good
When I see the heartbreaks you embrace
If I was a master thief
Perhaps I’d rob them

And now I know you’re dissatisfied
With your position and your place
Don’t you understand
It’s not my problem

I wish that for just one time
You could stand inside my shoes
And just for that one moment
I could be you

Yes, I wish that for just one time
You could stand inside my shoes
You’d know what a drag it is
To see you

Sunday, November 28, 2010

zone - month #2 update

Just finished another month "in the zone" so here's an update on that.

First - the numbers! I lost an additional 4.1 pounds with a correlating 3.6 pounds of fat loss. body water percentage, muscle mass, bone mass and visceral fat stayed about the same. The only other change was my metabolic age dropped another 9 years to that of a 16 year old.

I did add blocks and up my fat over the course of this month which slowed the rate at which I was losing weight. It needed to be done I was having too many times where I felt like I was going to pass out. Just not enough calories to support my daily activities.

I still didn't get the time to read my zone book and I really need to do that! I tend to eat a lot of the same things over and over again because I know their zone values and I don't have to think about it but I would like to get away from that as I do believe variety is important to get as mant different nutrients into the body as possible and i think it makes it easier to stick with a program like this if you don't get too bored with it. I think the biggest change from my regular diet was how much brown rice I was eating. I didn't think I was eating a lot of rice then but since I basically eat no rice now it seems like it was a lot in comparison. I also basically cut bagels out too.

In regards to performance I have definitely seen better swim times.  I doubt that is only related to diet. I am sure it has more to do with spending more time in the pool drilling and training. I did have some CF pr's over the last month but more of the metcon variety then actually being able to move more weight around. Sometimes I think I just don't do enough heavy lifting to actually see my weights really go up.
Overall things are going well.

Steady as she goes

Thought my legs were feeling good til i got on the trainer to warm up. Did a 5 minute warmup and then into the torture wod. 30 minutes of 1 minute on 1 minute off followed by the even more fun 30 minutes of 50 seconds on 10 second off. Covered 9.98 miles. I wasn't able to ride as hard the back half of the wod but I did ride a consist effort with a good heart rate for the whole thing. Flirted with pukie a decent portion of the workout but I think that was because I ate too close to riding. Food has been weird the last few days. Not much of an appetite not finishing whatever I make etc. I've also been sleeping a lot longer than normal.

bfast - soysage, red &green pepper, onion, pinto beans
lunch - vega wfo w/coconut water, steamed broccoli & hummus, 2 tbsp peanut butter

well here we go again
you've found yourself a friend that knows you well
but not matter what you do
you'll always feel as though you tripped and fell
so steady as she goes
 - jack white

Saturday, November 27, 2010

working hand blues

bike - on trainer - 5 minutes warmup then 3 rounds of 9 minute TT on 3 minutes rest.
Round 1 - 2.19 miles
round 2 - 2.19 miles
round 3 - 2.22 miles

CF Wod - 10 rounds of 10 pullups and 10 dips. I was dreaing this one as neither pullups nor ring dips are my thing. I wore gloves ecause my hands are still a mess. They helped a little, no tears this time but my hands are still a red puffy mess. Time was 21.24 but I wasn't really going for time because my ring dips were done as negatives. I would press/ jump myself off the ground into the top of the ring dip and lower myself as slow as I could. All pullups were done kipping. Just happy that one is in the books.

Now I'm down on my luck and I'm black and blue
Gonna give you another chance
I'm all alone and I'm expecting you
To lead me off in a cheerful dance
Got a brand new suit and a brand new wife
I can live on rice and beans
Some people never worked a day in their life
Don't know what work even means

Meet me at the bottom, don't lag behind
Bring me my boots and shoes
You can hang back or fight your best on the front line
Sing a little bit of these workingman's blues
- bob dylan

Friday, November 26, 2010

Tales of Yankee Power


swim - 200 to warmup. Then 30 rounds of 50s on 1:20.Times ranged from 41 to 46 seconds. I was able to maintain the pace fairly well for a long time even though I was hurting on the rests. Got sick after the 28th rep but I was still able to make it through the last two. Even though it was a reasonable rest time I think it was just the high number of reps that got to me. It wasn't a big deal,all i had in my stomach was water. I felt really hot in the pool today though like i couldnt sufficiently cool off. I wanted to dump my water over my head.

CF wod
Row 4 x 400 meters, rest as needed between Thankfully I took a decent rest and it was only 4 rounds or I might have puked again!
1 - 1:33
2 - 1:34
3 - 1:36
4 - 1:35
I just couldn't go any faster on these even though I was trying too. Stretched and foam rolled between rounds.

bfast - 1 cup soy yogurt, 1 cup soymilk, 1 scoop vega wfo, 2 tbsp ground flax seed, 1 cup blueberries
snack 1 scoop vega wfo w/coconut water
lunch - 2 slices roast, broccoli and green beans, mashed potatoes, 15 smoked almonds
snack - 1 scoop vega wfo w/coconut water
dinner - grit tofu & chickpea chocolate cake

Well, give me a minute, let me get it together
I just gotta pick myself up off the floor
I'm ready when you are, senor.
- Bob Dylan

Thursday, November 25, 2010

Gonna Change my way of thinking

11/24/10 food continued

snack - 2 scoops vega wfo w/coconut water
dinner @ blossom - soy bacon cheeseburger w/sweet potato french fries
snack - clif builder bar

The bob dylan show last night at terminal 5 in nyc was incredible. Dylan rocked the house showing he is still an incredible performer not only an excellent songwriter & recording musician.

My foot actually hurt from just walking around the city for a bit. It's really sad but consistently a pain.

Had a quiet thanksgiving, only workout was 30 minutes on the bike trainer in which I covered 7.75 miles. This was one of my first rides of continued duration on the trainer and i tried to keep my effort consistent. I would have liked to ride outside but it snowed here today. yuck! it's that time of the year again!

breakfast - peanut butter

ThanksLiving Dinner -
Hazlenut Cranberry Celebration Roast En Crute, Mashed Potatoes w/Carmalized Onions, Broccoli with Garlic Soybutter & Cashews, Roasted Beets in Fennel Oil, Garlic-Glazed Green Beans, Homemade Biscuits & Chickpea Chocolate Cake

Gonna change my way of thinking
Make myself a different set of rules
Gonna put my good foot forward
And stop being influenced by fools.
 - Bob Dylan

Wednesday, November 24, 2010

dylan time

front squats
warmup: airsquats, 45x10, 65x5
85x3, 90x3, 95x3, 100x3, 105x3, 110x3,115x3,120x2 ditched it on the 3rd rep, 105 x3, 110x3, 115x3 (form was getting shitty on these), 95x3 ( this felt heavier then it should have so time to call it a day)
immediately into 20 minutes of 1 leggers on the trainer. 1 minute each leg before switching legs. did a five minute warmup on it first. I was surprised with how high my hr got doing this. rode 4.22 miles this way.

bfast - 2 cups soy yogurt, 1 cup blueberries, 1 scoop vega wfo, 2 tbsp ground flax
lunch - grit tofu, broccoli, black beans, peanut butter

headed to nyc to see bob dylan!

Tuesday, November 23, 2010

karen revisited

swim - 200 warmup. feeling the chest from the bench yesterday.

10 rounds of - 100 yards and 10 pushups.

1 - 1:37
2 - 1:46
3 - 1:50
4 - 1:51
5 - 1:46
6 - 1:48
7 - 1:49
8 - 1:52
9 - 1:52
10 - 1:48
I have never hurt as bad in a swim as I did doing this wod.  It was good for me though. I never had to break or rest on any of the pushups. It was basically the 100 immediately out out of the pool onto the deck, banged out the pushups with the hand release (which hurt like hell because of the benching yesterday) then slid right back into the water for the next round. The pushups really fatigued me for swimming.I actually started feeling a little better in the middle of the workout but by the last 3 i was pretty cooked. I felt so hot swimming like i couldn't cool off.
then 500 of drills
100 switch, 100 catch, 100 drag, 100 paddles, 100 kick. I am obsessed with paddles. I want to swim with them all the time!
100 breast stroke to cool down

cf wod - "karen" which is 150 wallballs for time.  I used a 14 lb ball and hit it between the 9 and 10 ft target. 14lbs at 9 ft is women's rx for cf.  Time 14:25 I tried to find the last time I did this but haven't been able to yet. Just curious to see the time difference. My wallballs were looking better. although my chest hurt on every throw and catch.

so my fruit smoothie with protein powder gelled into a disgusting mess again today. I couldn't stomach it.
bfast - vega wfo w/coconut water - 12 almonds
snack - clif builder bar - 12 almonds
lunch - 6 ounces soysage, 1 red bell pepper, 1 green pepper, 1/2 onion, 1/2 cup black beans, 36 almonds
dinner -spinach salad with strawberries (1cup), steamed broccoli, black beans 3/4 cup and  8oz cumin lime tofu (salads are hard to eat, they are cold. they are messy and they take forever to eat but im trying to learn to like it)

Monday, November 22, 2010

horizontal plane

woke up sore this morning, most likely from the bike beat downs yesterday. Food wasn't the greatest yesterday and I think it affected my recovery. But today is another day so Ill be better about it. I was just so tired after the ride yesterday didn't feel like eating/cooking etc. 

swim - 200 to warmup, tried to loosen up a bit, somewhat sucessfully then 500 of drills.
100 - switch, 100 catch, 100 drag, 100 paddles, 100 kick
Had a 30 minute Time trial to do. In fantasy land I wanted to hit 60 laps for this TT as that would give me an approximate oly distance tri swim at 30 minutes.  Now I didn't actually think I could do this but I would be totally stoked if i did! My 30 minute alarm went off while I was on my 58th lap if I counted correctly which is always an issue for me when I get a high lap count. Again, athlete not mathelete. Finished it off with breaststroke. So my official lap count for the swim was 57 completed laps at 1,425 yards. So less than 75yds short of where I wanted to be.  I liked this higher time trial because it really forced me to focus on swimming hard for a long time which I know when I get tired the form start getting sloppy and the speed starts going down but I really tried to stay on it when I noticed myself slipping today. Maybe If i was able to just nail it the entire time I would have hit it. next time! It was still a solid effort as my swimming is def getting better but it isn't as good as I would like.

5 rounds of max reps
Bodyweight bench

I modified this workout a bit. I wanted to use dumbbells instead of a barbell so that I had to stabilize the weight which I just think is more important is my shoulder strength than putting up bigger weight at this point. Why? because I didn't want the good shoulder compensating for my surgical shoulder. Also I didn't count the termination of the pullup set as a dropoff from the bar but rather if I didn't immediately jump back up into the kip it was over. In trying to decide what weight to use it warmed up with
20sx 5 (40)
30x5 (60)
35 x 3 (70)
40 - fail - wow i haven't benched in awhile. I've had 45s up in the past for my 1 rep max.

lynne     DBP   pu
round 1 3 /15
round 2 4/10
round 3 3/9
round 4 2/10
round 5 3/8

This felt pathetic. The pullups were crap because my hands are still a mess from the last day of pullups so they were bleeding which didn't make me want to really go after it on the pullups.

I was annoyed with my bench so afterwards I did some more work on it since I had very few reps during the wod. did a max set at the following with dumbbells.
30  x 9
25 x 11
20 x 20
25 x 10
30 x 6
35 x 1
30 x 5

bfast - 2 cups chocolate soymilk,1 cup strawberries, 1/2 cup blueberries, 2 tbsp ground flax seed, 1 scoop vega sport performance protein ( this froze or something and was ridiculously thick but it's all i had so i had to deal with it) 9 almonds
snack - 2 scoops vega wfo w/coconut water & 12 almonds
lunch - 8 ounces grit tofu, 1 cup roasted yams & ruttabagas. 15 almonds
snack - vega vibrancy bar
dinner - 8 oz grit tofu, 1 cup red beets, 24 talks asparagus

Sunday, November 21, 2010

double bike day

double bike day today.  I started the day with 32 rounds of tabata on the bike trainer. 20 seconds on and 10 seconds off. posterior chain was hurting. covered 4.61 miles with a avg 13 mph avh hr 140.

I was able to get my bike out on the road today for a 2 hours ride. I did 1,732ft of climbing. After about the 1st hour my lower back was killing me. I pretty much had to will myself through the entire second hour of the bike as I was really hurting. Not sure if it was from the cold, the climbing, the combo or just not enough in the tank today. I was able to keep moving on the bike but towards the end of the ride it really was just to keep moving instead of really riding. Covered. 23.34 miles in 1:56. avg 12 mph. 138 avg hr. I was a little disoriented getting off the bike.

bfast - 2 cups chocolate soymilk, 1 cup blueberries, 1 scoop vega sport performance protein, 2 tbsp groundflax seed
lunch - 2 scoops vega wfo w/coconut water & 15 almonds
snack - clif builder bar - 3 tbsp peanut butter

Saturday, November 20, 2010

team time

xx/xy partner team wod - kyle and I took second place! :)

event 1 - 100 partner situps. team sits facing each other and must do them together and touch each other shoes at the top. We won this event! I knew this was going to be a strong event for me going into it because after fighting I have good core strength and can whip through situps fast. 3:14 was our time. both of us were actually having issues with our ab balls rolling out from under us but we never broke our cadence and we smoked through them!

event 2 - Move 10,000 lbs with 1 bar equally as a team as follows.
xy - Clean & jerk
xx - deadlift
Since kyle and i are both athletes not mathletes we decided to use a 100 pounds and switch back and forth after 5 reps for 10 rounds. This was an excellent strategy as we won this event! we went smoking fast and honestly it was really easy for me because 100 lbs is a light dead for me so kyle would bang out the C & J's and I would catch the bar off his drop and grip and rip the deads without any issues. I actually was able to just romanian deadlift them because of the weight which worked better because it is faster than having to setup for them. Someone told me afterwords that I looked like I was just shrugging the weight. Time 5:27.

event c - 100 partner wallballs  @ 16lbs - if anyone drops the ball - 25 pushups by both team members
xy - because using womens weight had to do 3 med ball cleans for every wallball.
This is the event I was most concerned about because I normally use a 14 not a 16 and I sometimes have accuracy issues with wallballs. but i was so focused on this that these were the best wallballs I have ever done! There was no way I was dropping the ball  and doing the pushups because you would be out of the comp time wise if I did that. I never put the ball down and every throw I had was picture perfect because i wanted them to count. I swear I have never done a wod where I was able to count every single wallball and never took a break doing them. Honestly I think it was because i got extra rest time when he had to clean it so I was never hurting and just felt strong when throwing. I like having the pushup penalty and the partner for these because it really pushed me to get through them. And now that I know I can do these well I am not letting myself off the hook on them when I go solo! We came in second in this event with a time of 8:50.

event d - 100 burpees for the team - only one person can be doing burpees at a time and each person must do 25  each time before switching. The catch is the male has to hold a 155 lb deadlift while the female does burpees. and the female has to do an isometric squat hold while the male does burpees. If he drops the bar or if she comes up out of the squat then  the burpees are stopped until your partner is back in the hold.  I didn't do my burpees as well as I would have like to because the standard was that your hands had to come off the deck  for the pushups. I have never done burpees like this before so I think I was taking too much time to ensure my hands came off the deck.  I did well in them but I think I can do burpees faster and would like to go at this again. Also the squat hold was a fucking burn in between the burpees but i wasn't allowing myself to come back up. That is where the team stuff is so great for me becasue if i were alone I don't think I would have made myself suffer through that without an occasional rest. We took second in this event with a time of 6:53.

Total team time was 23:44 which was good enough for second place. I actually felt find from this workout as it seemed one of the easier ones Ive had lately. I immediately went to the pool for the team swim.

warmup then drills of kicking on our backs with our hands extended over headed. Not sure how many laps we did of this but it was interesting I never have done this before.

5 rounds of the following 100 sequence
25 - kick on back hands overhead
25 -free
25  - sprint freestyle (wanted a high stroke turnover)
25 - free
I have issues swimming in a straight line when on my back like this. I have no idea why it was kinda funny.

then 10 - 50s on a minute - these went ok - i still think too much about the other people in my lane and i clipped the lane line a few times with my hand.

then 5 - 100s on two minutes - these also went fine. It's weird I didn't felt like I was swimming as hard as I could be yet I didn't feel like I could go any faster. Maybe that means it was a consistent effort instead of an all out effort. maybe it cuz I am swimming with other people and not just getting into my own space and rhythm I don't know. I think swimming around others so much will help me when racing next season because at some point I will be more accustomed to it.

bfast - 1 cup soy yogurt, 1 cup strawberries, 1 cup blueberries, 1 scoop vega sport performance protein, 2 tbsp ground flax seed, 9 almonds

snack - 2 scoops vega wfo w/coconut water

lunch - 8 oz grit tofu, 1 cup red beets, 1/2 cup black beans over romaine lettuce.

I feel great after all of this. It was really fun doing the team comp today.

Friday, November 19, 2010

foot ramblings

swim - warmup 250 - felt like doing more but figured the lats were just not going to be less sore with anymore warmup from yesterdays pullups. 500 yard tt with a t-shirt on. This was the best this workout has ever felt. Normally dragging the tshirt along drags me down but I felt stronger swimming with it this time. It was still making me hurt but I liked it. By lap 2 i was feeling it. I sadly forgot my watch so I don't have a time for it. But overall felt really strong.Then 1,000 of drills as follows:
2 rounds of
100 switch
100 catch up
100 finger tip drag
100  with paddles
100 kick

CF Thrusters! Legs still a little sore. Hands still a painful mess from the pullups. lats have joined the pain party. Did a lot of stretching and foam rolling between sets.
Thrusters (front squat into an overhead press)
warmup 45x5, 50x5,55x5,60x3
65x1, 70x1, 75x1, 80x1, 85x1, 90 x 0 (fail) 85x1, 85 x 1, 90 x 0 (fail). This felt weird I didn't have trouble with the 85 but I couldn't lockout the 90 on either attempt. I almost wish I did more reps at 85 instead of starting lower since 1 reps arn't good strength building sets.

So my foot stopped hurting from the shot yesterday but today it is just back to aching all the time. There were times today when I thought it actually hurt more than it has been. Overall i am just in a bad place with it. I hate it! I am so tired of the pain, I am so tired of working around it. I am aggravated with not being able to do what I want to do. I've just got nothing good to say about it. I don't know why it is bothering me so much today but it is mentally eating at me today.

bfast - 2 cups soymilk, 1 cup strawberries, 2 dates 1 scoop vega sport performance protein, 2 tbsp ground flax seed
snack - 2 scoops vega wfo w/coconut water, 12 almonds
lunch - 8 ounces tofu, 3 cups broccoli, 1 cup carrots, 1/2 cup onions
dinner - 30 grams tvp, 1/2 cup salsa, 1/2 cup black beans, 1 red pepper, 1 green pepper over romaine lettuce

Thursday, November 18, 2010

going the distance?

warmed up on the trainer for at least 5 minutes then morning then hit the wod which was making me feel my legs after yesterdays deads.  9 minutes on (maybe didn't warm up enough legs still sore), 20 secs off (this felt like nothing, maybe brought my hr down a bit) 7 minutes on, 30 seconds off (again not feeling like much of a recovery), 5 minutes on,  40 seconds off, 3 minutes on, 50 seconds off, 1 minute on. Even had to push myself through the shorter times as my legs were tired. Felt like a good workout. Still didn't get the distance to work on my garmin. I contacted them about it. I will wait and see what they come back with before heading to the bike shop. It isn't a huge deal because on the trainer it isn't totally actually compared to gps. Again used the HR method to keep myself on task especially since the legs didn't have alot in them.

cf wod - 10 rounds of 1 minute on 1 minute off max rep pullups.  I hate this wod! I pretty much dislike any wod with a high number of pullups because I always know Im going to have torn up hands after it and true to form i have 2 tears on my left hand and 1 on my right. Probably because I kip the pullups. I feel like the hardest part of this wod was the pain in my hands instead of the pullups. These have been burning since this and will feel like crap in the pool tomorrow! I just wish I could get through a lot of pullups with all of my skin intact!

round 1 - 17
round 2 - 18
round 3 - 16
round 4 - 16
round 5 - 16
round 6 - 15
round 7 - 15
round 8 - 15
round 9 - 14
round 10 - 15

total - 157

bfast- 2 cups soy yogurt, 1 cup blueberries, 2 tbsp ground flax seed,1 scoop vega sport performance protein
snack - 1 scoop vega wfo w/coconut water & 6 almonds
lunch - 24 grams tvp, 1/2 cup onion, 1/2 cup salsa, 1/2 cup black beans, 9 almonds
snack - 1 scoop vega wfo w/coconut water & almonds
dinner - 8 ounces tofu, 3 cups broccoli, 1 cup carrots, 1/2 cup onions

I wanted to do another biking wod today because I still feel really energetic but my legs are sore from yesterdays beating so I am letting them recover.  Today was a good day food wise in that I wasn't even feeling hungry. It's weird some day I can't wait to eat I am starving and then there and days like today.

Wednesday, November 17, 2010

dead legs

thanks lobster!

swim - 150 warmup, 150 with pull buoy warmup then swim 4 x 400 alternating pull and swim. no rest time period was indicated so i just used 30 seconds.

1 - 7:48 with pull buoy
2 - 7.17
3 - 8.09 with pull buoy
4 - 7.23

100 breaststroke to cool down

21 Deadlifts @ 185
row 800 meters
15 Deadlifts @ 185
row 800 meters
9 Deadlifts @ 185
row 800 meters

time 23:32

Used 185 because it is about 80 percent of my max deadlift for this wod. It was feeling heavy when going for time. The row was consistent for each round all under 4 mins. Feeling the crossfit magic after this one. Coach kyle was around to get me through it. Coach Ky and I are partners for the x/y team partner challenge wod this saturday morning where we both will be throwing it down.

feeling great today energy level really high so decided to throw in a third wod. warmed up on my bike for 5 minutes then did the 15 minutes time trial on my trainer. the distance isn't showing my on my garmin so I had to keep my effort up watching my Heart rate, cadence and sweat dipping off my body. After about 1 minutes into this ride i realized how sore my legs were from the cf wod and realized it is going to be a long 14 more minutes and it was.  I am going to look online and see if there is anything listed about what is going on with my garmin. If that doesn't work Ill have to get it to the bike shop.

bfast - 1 cup soy milk, 1 cup strawberries, 1/3 cup mango, 2 dates, 2 tbsp ground flax seed
snack - 2 scoops vega wfo w/coconut water & 15 almonds
lunch - 6 ounces of tempeh bacon & clif builder bar
dinner - 8 ounces tofu, 1/2 red onion, 1 green pepper, 1 red pepper, 1/2 cup black beans, juice of a lime,soy sauce and nutri yeast.

Tuesday, November 16, 2010

plantar fascia ultrasound - foot update

feeling the bear this morning! warmup 250 then a 2,000 straight swim in 45:35. I think there are several extra laps in there because I forgot what lap I was on a few times so is was at least 80 laps maybe more. Took me about 20-25 laps to really feel warmed up. I didn't have trouble covering the distance and didn't feel bad when I was finished. I should have gone harder the whole time though.

b-fast - 1 cup soymilk, 1 cup strawberries, 2 dates, 1/3 cup mango, 2 tbsp ground flax seed, 1 scoop vega sport performance protein

snack - 1 scoop vega wfo w/coconut water & 12 almonds

lunch - 6 ounces tempeh bacon

snack - 1 scoop vega wfo w/coconut water & 6 cashews, clif builder bar

dinner - 8 ounces tofu, 1 cup lentils.

cf wod - row 1000 meters 40 pullups, 60 situps, 80 squats, row 1000 meters. time 17:07. felt good doing this wod.

back to the foot docs today. Got another cortisone shot. He took an ultrasound to see the thickness of my plantar fascia. A normal fascia is 3 cm thick. my healthy foot measured that when he did it. However my problem foot came up a 7 it is so swollen with fluid still even after all of the nsaids and shots. He was asking me if I had any kind of injury to the foot that would have caused this damage but the only injury I can remember is rolling my ankle. Nothing directly to the bottom of the foot. We are going to see if this shot does anything. We discussed surgery and will decide on it next time. It would be 2 weeks in a cast/crutches then increasing activity for 2 weeks. Able to bike and swim after a month and then run after 2 months would be the projected recovery. at this point I am for anything that will really heal this thing. Ive had it for way too long and it would be glorious not to have to work around it and just go after it again running etc.

Monday, November 15, 2010

back in black

took another rest day yesterday due to illness so nothing to really report there. Same stuff, hated it, etc! it's been too long im glad to be back

Decided to bike this morning instead of going to the pool as I am still a little sick. Did 30 rounds of 40 seconds on, 20 seconds off. This was a killer workout and I loved it. I was ready to be done by about round 15 but I hung in there for the whole thing.

Ran 1.5 miles on my foot today. Headed back to the doc tomorrow. I am not even sure what to say to him at this point. It hurt today before I even started to run, even after having 2 days of basically nothing. Running didn't really make it hurt anymore. But I am not doing any serious kind of mileage. If I were to ramp it up again to real training I can not confidently say it wouldn't be an issue. It is better than it was but it is not fixed.

cf wod - the bear complex 5 rounds of the 7 reps of the following sequence.
1) power clean
2)front squat
3)push press
4) back squat
5) behind the neck push press
the entire sequence is a rep! 7 times through it is a round. add weight after each round. rest as needed. I only rested as long as it took to change the weights as I had a limited amount of time to do this wod.
round 1 - 45
round 2 - 50
round 3 - 55
round 4 - 60
round 5 - 65
This was a good workout even though the weights seem light. I don't know how much more I would have been able to push press through this whole thing but I will go heavier with the weights next time I do this. since you can't put the bar down the entire time I was even feeling it in my grip.

my energy was really good today so i wanted to do a third workout but I stopped myself since im still getting over being sick. Felt great to train again today!

breakfast - 1 cup soymilk, 2/3 cup mango, 1/2 cup blueberries, 1 scoop vega sport performance protein, 2 tbsp ground flax
snack - 1 scoop vega wfo w/ coconut water & 9 almonds
lunch 8 oz tofu w/ 1 cup broccoli & 1 cup roasted yams, 9 almonds
snack - 1 scoop vega wfo w/ coconut water & 9 almonds
dinner 8 ouces tofu, 1/2 cup hummus, 1 cup red beets (didn't finish)

Saturday, November 13, 2010


took an unplanned rest day today. my sickness took over last night and this morning so I tried to rest as much as possible today. I am feeling better now so hopefully tomorrow will be much better.

breakfast - 8 oz tofu, 3/4 red bell pepper, 1/2 red onion, 1/2 cup black beans, spinach
snack - 2 scoops vega wfo w/coconut water
lunch - 8 ounces tofu, 1/2 cup lentils, 1/2 cups green beans, 4 cups of cauliflower. (didn't finish)
snack - clif builder bar

Friday, November 12, 2010

happy 100s and a beat down

still sick but hanging in there. hope to get some extra rest over the weekend.

warmup swim - 250. Then 8 x 100 on 4 minutes rest. Normally I hate hanging around in the pool for this rest period to be over but with my illness it didn't really bother me this morning.
1 - 1:37
2 - 1:35
3 - 1:35
4 - 1:35
5 - 1:34
6 - 1 :35
7 - 1:37
8 - 1:39 - got water in my goggles and had to clear them
pretty happy with these times they are at least 5 seconds better than I have been swimming 100s.

ran 1.20 miles as part of my warmup. foot is still not right but not painful like before. CF WOD - 5 rounds of 9 hanging squat cleans @ 65lbs, 1 - 15ft rope climb. time 14:30. This was a tough wod. I havent rope climbed in a long time so I wasted a lot of time getting my foot wrapped around the rope. I lost it at least once on every ascent and had to re wrap it but since i haven't been climbing in awhile I wasn't make sure it was right for safety reasons. Need to start doing this more as some skill work. This wod wrecked me.

breakfast - 3 cups chocolate soymilk, 1/2 cup blueberries, 2 tbsp ground flax
snack - 1 scoop vega wfo w/coconut water & 6 almonds
lunch -8 oz tofu, 1 cup black beans,12 cashews
snack - 1 scoop vega wfo w/coconut water & 6 cashews
dinner - 8oz grit tofu, 1/2 sprouted grain bagel, 2 tbsp peanut butter

Thursday, November 11, 2010

bike stuff & swim clinic

been a little sick the last few days. nothing serious just a little cold.

bike - warmup & 20 minute Time Trial on trainer. For some reason my Garmin did record any distance. Ill have to check into that.

overhead press - 45x5, 50x5, 55x5, 60x3 failed on 4th rep w/2 attempts, 55x4, 55x5, 60x3, 55x3, 45x5

went to a stroke clinic today to have my swim looked at. It was helpful. Did drills, swam 10 x 50s and a 500 at the end. Overall was told my body position in the water is good, my kick is good, my catch is good but Im not using the power that I have in my pull and that is what we are going to work on next time. This time we mostly worked on balance in the water. I had to work on it in conjuction with my breathe. My balance is  good in the water until I breathe. I lift my head too much instead of rolling so I worked on that.

Im consider entering a cyclocross race with my road bike. Ill need to buy some cyclocross tires but it looks like fun. My only concern with it is i don't want to hurt my injured foot trying to run my bike on tough parts of the course.

breakfast - 6 ounces tempeh bacon
snack - 1 scoop vega wfo w/coconut water & 6 almonds
lunch - 6 ounces soysage, 1/2 cup lentils & 24 asparagus stalks
snack - 1 scoop vega wfo w/coconut water & 6 almonds
dinner - clif builder bar & Tbsp peanut butter
snack - clif builder bar & tspp peanut butter

Wednesday, November 10, 2010

wednesdays work

Still sore this morning when I woke up. Did some squats, pushups, step ups and calve raises to warmup plus an easy few minutes on the bike. workout was:
10 rounds of 10 calf raises, 1 minute on the trainer and 10 steps ups. Took my 27:09 to complete. had to switch my shoes out because of my heel. I liked this wod though. It was true to crossfit form of harder than it looks on paper.

run 1 mile as a warmup. Made it through. Food feels weird afterwards, not painful like it used to feel but not right either. I've been stretching and rolling it.

AMRAP in 30 minutes of 5 pullups, 5 ring dips (jumped into ring and lowered negatives), 15 situps. 18 completed rounds and to the fifth situps of the 19th round.

breakfast - 2 cups soy yogurt, 1 cup strawberries, 1/2 cup blueberries, 2tbsp ground flax seed, 1 scoop vega sport performance protein
snack - 1 scoop vega wfo /coconut water & 6 almonds
lunch - 6 ounces of tempeh bacon, 12 almonds
snack - 1 scoop vega wfo /coconut water & 6 almonds
dinner - 6 ounces soysage, 1/2 cup lentils, 24 asparagus stalks

Tuesday, November 9, 2010

tuesdays run around

swim - 250 to warmup, tight from yesterdays wod couldn't seem to get loosened up so just started my swim workout and went for it.
100 yards - 60 sec off 1:40
200 yards - 50 sec off 3:33
300 yards - 40 sec off 5:27
400 yards - 30 sec off 7:33 - feeling tired by this one
500 yards - 20 sec off 9:37 - just hanging on
600 yards 12:01 - lost track of laps not sure if there are extras in here or not. Didn't have much left by the time I got this but I loved this workout. overall it felt good.

50 breaststroke - cool down

the foot hasn't been as much of an issue today. Stretching and rolling it

Back squats - warmups : bw x 20, 45x10, 65x5, 95x3
115, 125 125 130 130 135 140 145 all sets of 3 reps. These felt good! heavier weights are coming soon. I think I could have done a little more but had to go back to work. I stretched and foam rolled between every set trying to work yesterdays wod out of my body. Took stefan into the shop and they fixed his rim tape. Hopefully this will be the last of the flats for awhile because they have been way too frequent for my taste. Had to get new cleats on my shoes. broke one probably running in them.

breakfast - 2 cups chocolate soymilk, 1/2 cup blueberries, 1 cup strawberries, 2 tbsp ground flax seed, 14 grams vega sport performance protein

snack - 1 scoop vega wfo w/coconut water & 6 almonds

lunch - 4 blocks TVP, 1/2 cup salsa, 1/2 cup red beans, 1 red bell pepper, 1 poblano pepper, 1/2 cup daiya,1/2 cup red onion

snack - 1 scoop vega wfo w/coconut water &

dinner - 8 oz grit tofu, 1 1/2 cup yellow and green beans, 3/4 cup hummus

Monday, November 8, 2010

my thoughts

I hate this time change thing. It unnatural, unhealthy and just plain stupid in my opinion. Got another flat on my bike. It is kinda ridiculous already.
Swim wod - 200 to warmup then set 1 of drills
100 - balance, 100 catch, 100 drag, 100 w/paddles & pull buoy & 100 kick
2 x 250 meters on 30 seconds rest
1 - 4:55 2 - 4:57 (miscounted laps and stopped before the last 50 but figured it out based on time and went back out to finish it)
3 -4:50 4 - 4:49
followed by another set of the drills listed above.
Had some wardrobe malfunctions. Its time for a new swimsuit!

cf wod - i loved this one! no really i did! As many rounds as possible in 20 minutes of 5 Handstand Pushups, 10 Hanging Leg Lifts, 15 Walking Lunge Steps. Completed 14 rounds and made it to through 7 hanging leg lifts of the 15th round. I did handstand pushups with my feet against the wall to warm up but decided to do elevated pushups for the wod. So i had my feet on a stack of weights about chest height. I had a good flow for it. I was feeling strong and didn't have to pause to rest of breakup anything.

breakfast - 2 cups chocolate soymilk, 1/2 apple, 1/2 cup blueberries, 2 teaspoons almond butter, 14 grams vega sport performace protein
snack - 1 scoop vega wfo w/coconut water & 1 tbsp ground flax
lunch - 8 oz grit tofu, 1 cup roasted sweet potato
snack - 1 scoop vega wfo w/coconut water * 1 tbsp ground flax
dinner - 4 blacks TVP, 1/2 cup salsa, 1/2 cup red beans, 1 red bell pepper. 1 poblano pepper, 1/4 cup daiya, 1/2 cup red onion, 2 tbsp peanut butter