Monday, May 31, 2010


5 mile race - 43:36 - Fun run. Flat, hot, had a great time. Feet held up pretty well only a little sore. Been a busy weekend.

Sunday, May 30, 2010

does this tape work on a car?

got a massage yesterday and got kinesio tape applied to my feet which have been sore and needing icing and extra love lately. I actually really like the tape. It is making them feel better and it stays on well without causing any major issues. Curious to see how long it stays on. Then I cracked up my car on the way home. stressful. hate it! Did 100 pushups for time to focus myself after being frazzled about the car. Took me 7:31. Tried on my wetsuit and it fits. Was hoping to use it this morning but no one to swim in the lake with :( so I did a 25 mile bike ride at 80 - 85 percent. took me an hour and forty seven minutes. I am running a 5 mile road race tomorrow.

Saturday, May 29, 2010

10 mile TT cycling

cycling - 10 mile Time Trial - 38:54 - took a 3 mile warmup that changed my course plan as i ended up going over a bridge that was under construction and i did not want to have to come back over that at any kind of speed. I ended up on the cycling freeway as I ran into a bunch of cyclist over the course. I took some time to play with the setting on my garmin today and i think it really helped my ride. I had it autoscrolling through different measure such as cadence, heart rate, lap time, distance, etc. and I tried to stay focused the whole time on just going as hard as I could for the 10 miles. Overall it went pretty well. The 1.5 mile cooldown back to my house at a relaxed pace proved that.

Friday, May 28, 2010


swim - warmup 100, 200 drills, 100 then 500 yds 25 easy 25 hard - 13:16 this may include an extra 50 or 100. I confused my lap counting so I added an few extra to make sure i got the distance in. I felt pretty decent after this workout making me think I should have hit it harder on both the hard and the recovery lap. next time.

Filthy Fifty
50 box jumps @ 24 inches
50 Jumping Pullups
50 Kettlebells Swings - 35 lbs
50 walking lunge steps
50 Knees to Elbows
50 Push Press - 45 lbs
50 Back Extensions
50 Wallball Shots - 14lbs 9 ft
50 Burpees
50 Double Unders
time 39:49

also commuted on bike today. Picked up a bike lock so I can take my bike some additional places.

VEGA WFO w/coconut water
Tempeh Bacon
Cumin Lime Tofu
vega vibrancy bar
Thai Salad
Thai Tofu & vegetables, Brown Rice
vega vibrancy bar

wetsuit got delivered today!

Thursday, May 27, 2010

walked to a local track
did 1 mile warmup then
"tosh" - 3 rounds of 200 - 400- 600 - rest the interval
200 - 40
400 - 1.48
600 - 2.48
200 - 42
400 - 1.50
600 - 3.06 - didn't stay focused and slowed down too much!
200 - 42
400 - 1.52
600 - 2.56
walked home

disappointed in these times. I am much slower than when I used to run track back in the day. But my legs were tired from this week too.
bike commuting again today - no rocks flying at me so that was great!

Squat Cleans
90x1 fail 3 additional attempts - shoulder hurt too so i probably scared myself out of it so i backed off

vega wfo w.coconut water
tempeh bacon
tofu, brown rice, broccoli, carrots, mushrooms
orange,pineapple, blueberry smoothie with vega performance protein
Sloppy Tempeh

I haven't been getting enough sleep lately been up too many late nights. Have to try to catch up in the next few days.

Wednesday, May 26, 2010

shrapnel fest

my legs were feeling yesterdays workouts when I woke up this morning. Headed out on the bike early before it got too hot. Did a 3.5 mile warmup then 8 minutes on 4 minutes off, 4 minutes on, 2 minutes off and 2 minutes on. Didn't make it all the way back to my house so had to do a little cooldown ride back home.

Also commuted to work and the gym and back today for 10ish miles. Had a rough time on the roads today a construction truck dumped road gravel all over the road and between my bike tires kicking it up and the cars tossing it at me it was a shrapnel fest. I had to clean it off my bike when i got home as it was sticky and gross! yuck!

AMRAP 20 minutes of run 400 meters (actually a .20 not a .25 lap ) 15 pullups 15 back extensions. completed 5 rounds and the lap of the 6th round. did the first 2 rounds as back extensions and the others as hip extensions, my neck is still sore from the other day. I can't believe it still hurts if it doesn't get better soon I will go for some ART on it.

vega wfo w.coconut water
vega vibrnacy bar
smoked almonds, cashews
Tempeh Asian Pear Wasabi salad w/brown rice crackers
Orange,Pineapple, Strawberry smoothie w/VEGA Performance Protein
Grit Tofu
Sprouted Grain Bagel
Chocolate Soymilk

Tuesday, May 25, 2010

Testing out 2 c if this works!

Commuting on my bike

Decided to start commuting on my bike to work and the gym when possible. It is 2.54 miles from my house to my office. Then 5.50 miles roundtrip from the office to the gym and back. Then back home 2.54 for a total of 10ish miles.

Swim - 100 yds warmup, 100 yds 6 beat switch 100 yds catch up 100 yds finger tip drag, 100 yds warmup, 5 x 100 yds on 20 seconds rest.
1 - 1.50
2 - 1.53
3- 1.54
4 - 1.57
5 - 1.57
then 200 yds distance per stroke - 21 -22 strokes every 25 yds. time 4:16

crossfit wod
5 rounds for time of
5 Deadlifts @ 185
10 Burpees

Time 7:15

did some lighter deadlifts and worked up to a 185x5 to warmup for this wod.

vega wfo w.coconut water
vega vibrnacy bar
smoked almonds
dark chocolate peanut butter

Monday, May 24, 2010

Enter the Vortex

Had a rest day on the schedule today. Wasn't going to take it but it has been a few weeks since i had one. I woke up this morning with a really sore neck. I must have slept wrong. Had a hard time moving all day so i decided to take the rest day. I didn't really have an appetite again today. Not sure what's going on with that. I think I ate enough though.

VEGA WFO w/coconut water
Tempeh Bacon
Grit Tofu
Dark Chocolate Peanut Butter
Lentils & Rice
Banana, Mango, Pineapple, VEGA Sport Performance Protein, Coconut water

Got drug tested randomly at work today. That was an interesting way to start the day. I ordered an Xterra Vortex Wetsuit today.

Sunday, May 23, 2010

Featured Athlete - Vegan Fitness Website

1 mile warmup jog followed by a 10k Run time 1:01:24. Legs felt tired the whole way not sore just fatigued. Did my torture ice soak afterwards even though my feet weren't really sore. never feel like eating when I come back from this kind of stuff so I had a Banana and Thrive diet Mint Carob Sport Drink. Tried real food but I no appetite yet will eat later Im sure. I never eat before I go out early in the morning either. maybe i would do better if i did I just cant eat and run so i don;t like to take the time.

Plan on ordering a wetsuit and some tri shorts later today. not sure if i will get a top. I don't really like running in shirts so I usually just wear a sports bra. looking at the 4inch inseam low style shorts. emailed garmin to try to retrieve my bike ride data from yesterday. it appears to still be on the watch somewhere.

I found out today that I am going to be a featured athlete on the profiles page on the vegan bodybuilding and fitness website.
Im so excited about that. I was quoted in the vegan boydbuilding and fitness book by Robert Cheeke but that was more about the important of having such a website and the forum connecting the athletes where this will be more about me personally. A good number of the athletes featured on their have been interviewed for magazine articles etc. so i think it is great opportunity to bring the important of diet and hopefully the message crossfit out a bit.

Saturday, May 22, 2010

ok it wasn't that bad

so I was totally dreading this wod becuase of the large amount of box jumps but it wasn't as bad as I was expecting it to be.

5 rounds for time of
50 box jumps @ 24 inches
10 Deadlifts @ 135

Time 27:12

Running a 10k tomorrow.

Sprouted Grain bagel with Dark Chocolate Peanut Butter
VEGA wfo w. coconut water
Cornmeal Crusted Tempeh
Pineapple, Mango, Orange, Flax Smoothie

20 miles & nothing 2 show 4 it

Did a 20 mile bike ride this morning that included the 16 mile Duathlon course I will be riding in June. Came home and hooked up my Garmin to the computer anxious to see what the ride looked like and It said data transfer failed. Not sure what to do or if the data is even still accessible. Maybe I will read the manual later and try to figure it out. If anyone reading this has a garmin forerunner 405 and knows what to do please comment for me! The ride was good, glad I went on the course. The first and last 1.5 miles of the course is actually flat so that will be nice coming off the 1st run and to finish up the bike portion strong. then there are some long rolling hills to climb and descend. (the joy of living in the valley of the pocono mountains) Actually saw the race director out riding the course no time to stop and chat though. Legs were tired today and lower back was tight towards the end of the ride. I have the leg wod from hell to complete later today (thanks jay). I have a feeling this will have me recovering in front of the hockey game and possibly even the mets game later.

Friday, May 21, 2010


100 yds
100 yds 6 beat switch
100 yds catch up
100 yds finger tip drag
100 yds
3 rounds of 50, 100, 150 - rest the interval
50 - 51
100 - 1.53
150 - 2.57
50 - 52
100 - 1.48
150 - 2.46
50 -51
100 - 1.48
150 - 2.51

3 rounds of
50 squats
7 pullups (kipping)
10 hang power cleans @ 65 lbs

taped my hand with the tear on it and it was tougher holding onto the bar for the cleans. I hope this hand heals up really fast. lost my time i must have accidently shut off my watch as it said I did this in about 15 seconds.

banana, strawberry, blueberry, orange, vega performance protein smoothie
tempeh bacon
vega wfo w/coconut water
latin baked tofu
smoked almonds
black bean soup

Thursday, May 20, 2010


Swim - 7 x 150s - rest as needed. flips turns still an adventure. sometimes good something interesting.

run - 1 mile warmup followed by 1 mile time trial on road. time - 7:36 - kind disappointed with this. I know I've run faster mile splits in road races recently. I was hoping for low 7.

kinda tired this afternoon/evening - looking forward to weekend

hemp protein, banana, orange, strawberry, blueberry, grape smoothie
sprouted cinnamon raisin bagel
vega wfo w/coconut water
Tofu Chicharrones
Carrots, Broccoli & Cauliflower
vega vibrancy bar
banana, organe, strawberry, vega performance protein
3 sunflower seed burgers
broccoli & hummus (really small)

Wednesday, May 19, 2010


"Annie" - 50-40-30-20-10 - Double Unders & Situps - time - 12:07 - first round of double unders I didn't have a good time of chaining together but it improved for the rest of the rounds.

bike - warmup 3 mile ride then Tabata 20:10 x 13 rounds - added a few extra rounds because the first couple got screwed up due to traffic

did 1 legged pedaling - 10 revolutions each side switching for a few laps

Hemp Protein smoothie, blueberries, banana,
Tempeh Bacon
VEGA WFO w/coconut water
MOjo Tofu over millet
Roasted Cauliflower
Cocoa Covered Almonds
TOfu Chicharrones
Carrots, Broccoli & Cauliflower

Tuesday, May 18, 2010


swim - 100 warmup
2 rounds of 50 each of 6 beat switch, catch up, finger drag - 300 t0tal

75 - 50 second rest 1.28
75 - 40 second rest 1.28
75 - 30 second rest 1.23
75 - 20 second rest 1.22
75 1.18

125 cooldown

flip turn practice - i need a 100 flip turns for time wod or something. I just don't have my timing down on these yet sometimes I completely miss the wall sometimes I don't get enough of the wall to get a good push and sometimes they are nice. One thing they are not is consistent. I would just like my fellow swimmers to know I am actually doing laps and not some kind of water dancing.

how i actually got faster as the rest go shorter I have no idea. so thankful to coach jay for turning me onto the tegaderm. My hand was burning really bad in the pool or any kind of water yesterday and is now feeling much better :) now merely a flesh wound.

Thrusters - never did these as a strength exercise before only did them in a wod for metcon. So I wasn't exactly sure where to start or where I should be with the weight so I started light and just kept working til failure.

45 x5
85x2 - failed on 3rd rep twice

banana, orange, strawberry, hemp protein smoothie
tempeh bacon
vega wfo w/coconut water
smoked almonds
tofu, brown rice, broccoli, mushrooms, carrots
Orange Mojo Baked Tofu over millet

Monday, May 17, 2010


Lower Legs a little stiff from the run yesterday but nothing too serious.

"Cindy" - in 20 minutes do as many rounds as possible of the following

5 pullups - all done kipping
10 pushups
15 squats

12 rounds completed, 1 pullup of the 13th round. I tore my hand open doing kipping pullups during this.

Hit the pool for about 40 minutes. Did some drills, and a bunch of 50s working on 3 stroke bilaterial breathing and flip turns.

Got my bike back with the speed/cadence sensor installed for my garmin. Can't wait to play with that.

vega wfo w.coconut water
tempeh bacon
tempeh scallopini w.mushrooms
Quinoa Black Bean vegetable salad
Smoked Almonds
Banana, Mango, Pineapple, VEGA WFO, Coconut water Smoothie
Steamed Broccoli & Hummus

Sunday, May 16, 2010

fuel 5.16.10 cont

Grit Tofu
Coconut Curry Broccoli
Quinoa Black Bean Mango Vegetable Salad
Dark Chocolate Almonds
Tempeh Scallopini W. mushrooms & sauteed Spinach
Pineapple, Orange, Banana, Flax, Blueberries, Ginger Smoothie

Slow Cheetah

Ran 10 miles today - 1:43 - this is the farthest I've run probably ever in my life in one single workout. And def the farthest I've run in a long time. I haven't gone over the 10K mark in the last few years. The first 7 miles were fun. It started feeling like work around mile 8. Oddly my right shoulder (the one that had the surgery) was bothering me a decent portion of the time. Also my right foot started to go numb a bit around mile 7 too. But overall happy with it, no serious problems. Feet a little sore so ive got them in my torture ice soak right now.

Thrive Diet Lemon Lime recovery drink
VEGA WFO w/coconut water

not really feeling like eating yet.

Saturday, May 15, 2010

B-day dindin

Potato & chickpea Enchiladas
Brazilian Kale
Coconut Mango Rice


So I'm still sore today(if not more sore). My butt is not pleased when we have to sit down or stand up. Anytime weight walking lunges are involved it is usually a 3 day pain period. Im thankful today was a lite day to recover and get ready for tomorrows 10 mile run! Also it is my husbands birthday today so I have to make his birthday dinner and stuff. So it is going to be a busy day today.

Shoulder Press -
70 x 2 - fail on both :(

Last day of the 6 week Pose running homework. I still don't have a perfect pose but I have a feeling this is something I will need to work on for awhile. I still notice the tightness in my lower back afterwards.

Stable Arm Drill
Forward Lunge
Wall Drill
4 x 1:30 @ 102 cadence with 2 minutes between
buttkicker drill
1 x 6 minutes @ 94 cadence

VEGA WFO w/coconut water
Tempeh Bacon
Smoothie: Pineapple, Mango, Blueberry, Banana, Coconut water, Ground flax seed, ginger

Dropped my bike off at the bike shop to get my garmin speed cadence sensor installed. Can't wait to play with that function.

Friday, May 14, 2010


swim - 100 yds warmup, 100 - 6 beat switch drill, 100 - catch up drill, 100 finger tip drill, 100 yds swim, then 5 x 100 yds on 30 seconds rest. The sucess story of the day is I did all of my laps with flip turns today. Not all of the turns were great but I got through all of them.

1 -1.58
2 -1.58
3 - 1.55
4 - 2.00
5 - 1.58

my butt is still really sore from yesterdays wod so todays was an extra special treat. I had more of a get through it attitude then a kill it attitude. I did get through it!

100 air squats, 2 pullups, 80 air squats, 4 pullups, 60 sqauts, 6 pullups, 40 squats, 8 pullups, 20 squats, 10 pullups.
Time - 11.52

vega wfo w.coconut water
tempeh bacon
Tofu, Brown Rice, Broccoli, Red Peppers
Smoked Almonds
Tofu, Broccoli, Carrots, Peppers, Corn, Cabbage, Mushrooms, Green Beans, Brown Rice
Chocolate Soymilk

Thursday, May 13, 2010


I have a feeling my legs are going to be really sore tomorrow. sadly tomorrow's workout of 300 squats 30 pullups I doubt is going to make them feel any better.

5 rounds for time of
20 step weighted walking lunges (10 each leg) with 50 lbs ( 2 - 25 dumbbells)
20 box jumps @ 24 inches
time 14:10

3 mile warmup ride on bike. then 15 rounds of 1 minute on 1 minute off. Distance = 7.49 miles Had some unexpected traffic to deal with. but tried to do my best.

a little boy asked me while I was riding. How do you go so fast on your bike? that was adorable! I Did this workout with my husband so before starting this he said this is going to 30 minutes of torture and then while doing it he said. I am going to puke! how many more of these do we have to do?

vega wfo w/coconut water
tempeh bacon
smoothie- banana, mango, pineapple, coconut water, vega wfo
Tofu. Brown Rice, Broccoli, Mushrooms, Carrots, Onions
sloppy lentils w/sprouted grain tortilla
chocolate soymilk

Wednesday, May 12, 2010


woke up feeling the tabata something else this morning. Just regular soreness not an injury.

Swim - 100 yd warmup & drills then 7 x 75 yds with 20 seconds rest between
1 - 1.24
2- 1.25
3 - 1.23
4 - 1.24
5 - 1.23
6 - 1.26
7 - 1.25
While my times are not great I was happy that they remained fairly consistent. I didn't die off.

Then Week 6 Pose Running Drills
3 rounds of:
stable Arm Drill
Forward Lunch
Wall Drill (20 each leg)

4 x 1:30 @ 102 cadence with 2 minute rest between
1 x 6 minutes @ 94 cadence

rainy 50 degree run - 15 minute time trial - heart rate monitor test - 1.68 miles . I will download my garmin information later and checkout the heart rate etc. I believe it averaged 162. I thought I would have done better I felt like I was really working but I wasn't exactly fresh going into this. Legs were a little tired.

sprouted grain bagel w/peanut butter
vega wfo w/coconut water
edamame, corn, sesame salad
smoked almonds
Tempeh Bacon
Black Bean Soup

Tuesday, May 11, 2010


swim - got a little off schedule here - was doing my drills to warmup when I received some help. Ended up working the whole time on rotating the body on every stroke and making the movement comes from the hip. Did a 12, 9 ,6, 3 kick pattern and did a 200 at the end. I will hit the pool again tomorrow morning to do today's swimming workout.

then Tabata something else
20:10 x 8 rounds of
pullups 8,6,5,5,5,4,4,5
pushups 12,10,8,6,8,5,5,6
situps 11,11,10,10,10,10,11,10
squats 15,15,14,14,15,14,14,15

pullups - 42 strict using a blue band
pushups - 60 - did not count a few reps because i did not like the range of motion
situps - 83
Squats - 116

My left arm was having muscle spasms in it this afternoon for awhile. Not really sure why. That is not the side I had shoulder surgery on.
Sprouted Grain Bagel w/Peanut butter
VEGA wfo w/coconut water
Sprouted Grain Noodles cabbage
Cocoa Chili Almonds
Smoked Almonds
Grit Tofu
Zucchini, Tomatoes & yellow beans
Chocolate Soymilk

Monday, May 10, 2010


swim - 10 x 100 yards - rested in between efforts as needed
shoulders /lats were tight from yesterdays pullups and the legs were def not fresh coming off the bike and box jumps but I felt pretty good about the swimming today because I consistently bilaterial breathed every 3 strokes. I mostly focused on that this session. it really is funny how my right side breathing is better than my left. I know Ive practiced it more back in the day when I used to swim but really it is only turning your head, how is it left side so much harder. But getting better at it and slowly getting my distance up in the pool too. Back at the pool tomorrow morning too 4 more fun. The swimming hasn't been irritating my shoulder but it does have a fatigued feeling on a day that I completed a swim workout.

push press

Sprouted Grain Bagel w/Peanut Butter
VEGA WFO w/coconut water & vega sport - felt really tired after the pool and just needed the extra energy to get through today
Cumin Lime Tofu & roasted Cauliflower
Cocoa Chili Almonds
Tempeh Bacon
Indonesian Sprouted Grain Noodles (Complete protein) w/Red Cabbage

forgot to post my time for yesterdays pullup box jump situp wod - it was 12:29. I don't know how to go back and edit an original post. Also I would like to add a race schedule like i've seen on others blogs if someone can tell me how. I really love my new Ryders Sunglasses. This is the best my eyes have felt on the bike yet.

Sunday, May 9, 2010

fuel 4 - 5.9.10

Sprouted Grain Bagel w/earth balance
VEGA WFO w/coconut water
Tempeh Bacon
Red Beans & Rice
Smoked Almonds
Lentil Vegetable Soup
Chocolate Soymilk
Steamed Broccoli & Hummus


so I screwed up the distance on my Bike Time trial today. It was supposed to be 15 miles not 10. I wish I looked more closely at the training log this morning before I headed out so that I got it done right. I only realized it when I looked at the CF wod this afternoon. Ill see how Coach Jay wants to handle that later.

10-9-8-7-6-5-4-3-2-1 of
Pullups (strict with blue band)
Box Jumps - 24 inches
Abmat Situps

had some transition time as my stations were not close together. Ran between them as best I could. still icing my heels down when possible today. Hopefully will walk like a normal person tomorrow.

frozen feet part 1 & 2

frozen feet part 1

yesterday my heels were really sore both of them not just the injured one. submerged them in ice and ice water for two good sessions (really an exercise in mental toughness) I also took some ibuprofen last night which i rarely do.

attempted to attached the speed cadence sensor to the bike but I am not convinced I can do it correctly so going to take my bike into the shop and have the bike guys do it.

5.8.10 fuel
Sprouted grain bagel with earth balance
VEGA WFO w/coconut water
2 slices vegan pizza
Smoked Almonds
Tempeh Scallopini w/ mushrooms
Sauteed Spinach
VEGA WFO w.coconut water

frozen feet part 2
Had a 10 mile time trial to do on my bike this morning. it was 40 degrees and windy where I live. Headed out for a 3 mile warmup before coming back to the house to grab a jacket to put over my wool jersey, real full gloves instead of biking gloves and a skullcap to put under my helmet. Did a 10 mile time trial in 46:09. I love my garmin so far. I am just really impressed with the things it does and i barely know how to use it yet! feet were frozen when i got off my bike. literally had to seperate my toes with my fingers. refueling and hitting another CF WOD later.

Saturday, May 8, 2010


Did a 5.4 mile trail race today. This was my first real trail race and it turns out I am not a good trail runner! rolled my ankle in the first mile and almost face planted a few times. I had a great time even though my race time wasn't very good. I ran a 58.14. But Im ok with it because I know I did the best I really could have throughout the entire race. Would I have liked to have a better time. Sure but this was a fun experience. I'm icing my ankle down as I write this so that I can get back at the more serious training tomorrow! This was the first time I used my Garmin Forerunner 405 and what a fun little toy this is going to be to play with. I uploaded my info to Garmin connect. I am user marystella13. I hope to hook up my bike speed/cadence sensor sometime today for my bike ride tomorrow.

Friday, May 7, 2010


warmup - 100 yds swim 100 yds drill 100 yds swim 100 yards drill - drills are 6 beat switch, catch up stroke and finger tip drag
10 x 50 yds on 20 seconds rest. 50 yards were taking me approximately 50 seconds. I was doing them without flip turns. Started working on my flip turns after the workout. I will try to start incorporating those into my laps. No shoulder issues while swimming today.

50 wall ball shots for time - 5:35 - accuracy was an issue again today. I did more just didn't count them as they missed the board. i was tired and sore warming up to do this. Glad it was a short wod. My shoulder felt so weak doing my warmup pullups.

have a 5.5 trail race tomorrow. I am hoping I feel better than I did today. Not sure if i didn't sleep enough or what but I was just tired a good portion of the day.

sprouted grain bagel w. earth balance
vega wfo w/coconut water
smoked almonds
steamed broccoli and hummus
tempeh bacon
hemp shake w. soymilk
vegan pizza
dark chocolate peanut butter


Thursday, May 6, 2010

FGB update

found by book and the FGB score was actually 209 here's the breakout

WB - 8 10 6
SDHP - 22 20 14
BJ - 15 15 14
PP - 20 15 18
row 10 11 11
total 75 71 63



shoulders were tight and sore today (damn u FGB!) so I decided to start with my pose drills and running first and then do my cf wod later. giving my shoulders a little longer to recover before I hit them again with the CF wod. This seemed like a good idea until I started actually running and then I realized hhmmm my legs are a little tired too! made it through all of the drills and running without problems but my legs were fatigued through the whole thing However, the plan went well. Made it through the shoulder intensive crossfit wod

for time : 3 rounds of
10 Strict Shoulder Presses - 45 lbs
10 Knees 2 Elbows
Time 3:41

Tempeh Bacon
VEGA WFO w/coconut water
Grit Tofu
Red beans & Brown Rice
Cocoa Almonds
Steamed Broccoli and Hummus
2 Sunflower Seed Burgers

tomorrows workouts should be entertaining. A hard swim workout followed by a wallball workout. Hopefully my wallballs will go much smoother than they did during fight gone bad the other day.

add me on facebook..... ... ef=profile

Wednesday, May 5, 2010



feeling the swimming in my shoulder a bit. Not in a bad way I didn't notice it when swimming yesterday but I noticed a fatigue feeling in it when I was driving home from the pool. I can feel a difference in external rotation. feels like a fatigue maybe it is loosening up (FINALLY!)

"Fight Gone Bad" - Accidently left my book at the box but I think I scored a 205. will confirm and post tomorrow.
3 - 5 minute rounds with 1 minute rest between rounds

1 - Wallballs = 14lb ball @ 9 ft target
2 - Sumo Deadlight High pulls - 55lbs
3 - Box Jumps @ 18 inches
4 - Push Press @ 45 lbs
5 - Row 4 calories

the accuracy of wallballs killed me this time. My rep counter and I agreed that I missed at least half it not more than I actually made. If I hit the 9ft line and wasn't completely above we didn't count it. If i went above the 9 ft line but I didn't hit the board it didn't count. Just like in a fight it's not how many punches you throw its the ones that land that count. Need to work on wallballs. the sumo deadlift high pulls felt good even though that high pull is hard on the surgical shoulder. Box jumps felt weird I am just used to jumping higher so it felt weird to jump low. Made sure there was a full hip extension at the top of the box or the rep didn't count. push press - another fun shoulder exercise. rowing - at this point just saying less than a minute keep going!! I felt like i got a great workout doing this one even though my score wasn't great mostly because of the wallballs not counting.

bike - 30 minute road ride followed by 5 rounds of 2 minutes on 1 minutes off - Just felt great riding today. Like I was really moving the whole time.

Even more good news - I got my GARMIN forerunner 405 today. WHOO HOO!! I can start tracking distance, using my heart rate monitor. I got the bike speed cadence sensor so i need to hook that up. Im so excited!

i was really hungry today. not sure why.

tempeh bacon
vega wfo w/coconut water
cumin lime tofu
roasted yams and green beans
cocoa almonds
gritty tofu
roasted asparagus
hummus with steamed broccoli

Tuesday, May 4, 2010


started the day with 45 minutes in the pool. Breathing was better this time. Swimming farther too. Still not confident in my swimming. Am I taking breaks just because I can or do I really need them? I know the swimming isn't great. Breaks feel nice. need more pool time for sure.

Also week 5 POSE drills and running
Stable Arm
Wall Drill
Forward Lunge

4 x 1:30 @ 101 cadence with 2 minutes between
1 x 6 minute @ 94 cadence

Iced my heel down as much as possible today. Both legs are still tight from tough mudder. I was able to run today so that felt good.

sprouted grain bagel balance
VEGA WFO w/coconut water
Cocoa almonds
Tofu, Brown Rice, Broccoli, Carrots, Mushrooms
Hummus w.steamed broccoli
Sunflower seed burger w/roasted asparagus

Monday, May 3, 2010


Yesterday (sunday 5.2.10) I completed the Tough Mudder which is a 7 mile mud run with 17 obstacles. It was more of a course to be completed than really a race. It took an hour and 35 minutes for my group to complete it. All of the mud and trail running caused the bursitus in my heel to bother me last night. I am treating it with ice as much as I can. I was able to use this race to work on my nutrition a bit. The hydrating and carbing up went well. I was glad I did it as it was pretty hot and humid. The water obstacles were welcomed as a cool down from the heat. hit luna moons right before starting the race. there were so many people our start time was delayed by an hour so I was hungry before the race. Then about an hour or so in i used my clif shot. Didn't have any problems from either.

smoothie - banana, mango, flax, agave, efa oil
Sprouted Grain Bagel w/dark chocolate peanut butter
Luna moons
Clif Shot
Oat Bar
Vegan Pizza
Tempeh bacon
VEGA WFO w/coconut water


As many rounds as possible in 10 minutes of
10 American Kettlebells swings with 1 pood
5 burpees

10 rounds completed and 6 swings into the 11 rounds.

40 minute bike ride - first time out on the roads with the clips. Did well no major incidents! I am getting better with the bike stuff. Taking me less time to get rolling.

tempeh bacon
vega wfo w.coconut water
tofu, brown rice, broccoli, carrots, mushrooms
cocoa almonds
grit tofu
soba noodes w/red pepper and carrots

Saturday, May 1, 2010


Great day today! Got to sleep in a little which is huge since I haven't been able to do that for at least 6 weeks or so. First success of the day - loaded the bike rack and bike onto my car without it taking too long!! Headed to Crossfit and started with my pose drills and running technique practice. I felt so much better maintaining pose form while running today. most likely because I wasn't as fatigued as the other day.

Then 3 rounds of:
100 ft Walking Lunges
30 ABmat situps

Time - 5:28

My cycling shoes came in today so I went to try them on. They fit so I got the pedals switched to clips on my bike. Went to a school complex near my house so i could avoid traffic and rode around this afternoon just practicing clipping in and out of my bike while riding. So far I didn't fall although i am sure it is coming. I actually really like riding with the clipped pedals & shoes. It just feels better to me.

Gotta hydrate and carb up today for tomorrow's tough mudder race. I am happy to hear it is going to be warm. I think that will make this a more enjoyable experience.

VEGA WFO w/coconut
Cocoa Almonds
Sprouted Grain Bagel w/Chocolate Peanut Butter
Hummus & steamed Broccoli
Ginger Coconut water drink ( Lemon, agave, salt, Ginger, coconut water)
Soba Noodles with carrots & red peppers - Chili Oil sauce