A lot of action packed in one week!

The last week has been crazy!

2/14/12

Outlaw WOD

Strength
Backsquats
5-65% (125), 5-70%(135), 5-75% (145), 5-80%(155)

Bent over Rows and Front Squat( rest 60 sec. between each and alternate)
Fs-  5-60% (100), 5-65%(105)X3
Bent over rows
I have never done these before at CrossFit so wasnt sure how heavy to go. I did 65lb- 4X8

Conditioning
10 rope climbs
75 burpees
500 m row
time: 12:47

This last little part was a doozy! After doing all of the strength section my legs were shot. My ass was on fire after the row! It was a good workout though. I really like Rudy's programming. His WODS are twice as long as a main site WOD. I feel like if they dont help me get better, then Im not sure what will. hahahaha. PLUS he is hilarious. Just read his blog and comments on the site and you'll see what Im talking about.

Last  week(on the 9th) I had my first cheat meal on Thursday- BFC. MY absolute favorite place BUT I felt like SHIT afterwards. Not my most favorite feeling in the world. Im still loving doing Paleo. I started reading Robb Wolfe's book-The Paleo Solution too. Now that I actually understand (sort of) why the sugar makes me have a killer headache and makes my body feel so shitty, it REALLY makes me not wanna eat that cookie or carmel mocha double shot espresso, tower of icecream, cake, grilled cheese ( the list could go on for miles!) It taste good for the moment while you are eating it but the long term consequences are not very fun. As I get older I feel like it really is important to take good care of your body. When people hear I do paleo and I dont eat processed foods or added sugars I feel like a lot say things like, "Oh its not going to kill you" or "You're going to die anyway" or "Eating one little packet of splenda isnt going to take a year off your life" and you knwo what they're probably right but I'll be damned if Im not going to try my hardest to take care of myself and not end up with alzheimers, dementia, cancer, diabetes, etc. The list goes on. People have said to me, "If sugar and grains are so bad then why arent people just dropping dead." HELLLLO look around, they are!!!! Little kids have type II diabetes now. There are obese people EVERYWHERE. A lot of people dont watch what they eat or read the ingredients (or even know what some of the ingredients in their food are!)  Its sad! I know that I cannot change people's mind about their health but Id like to share with them how great it feels just to try . I feel like since I have started Paleo it has only taken me 30 days to gain more self control and actually tell myself NO when I want to eat something that I shouldnt. And Im not totally strict, I still allow myself one cheat meal per week or every two weeks. But I feel like this new found self control is leaking out to other areas of my life as well; in the gym, school, work, even just taking care of my responsibilities.

2/15/2012

This After working with Ben on Tuesday (2/14) on snatches my shoulder and arm was still a little sore. The outlaw WOD was hang snatches (of course). I attempted two and I was done for. It's frustrating when you're looking forward to a good workout and your arm is not cooperating! :( I am going to to Physical therapist soon. Ive been putting it off for too long. I dont think anything is torn or somthing like that because its not like it hurts so bad I cannot do anything. It just gets fatigued. Odd feeling annnd Im over it.  So I did the main site WOD for this day.

5 rounds for time:
12 squat cleans 65#
21 pullups

Ive been concentrating on getting my pullups quicker. They are slowwww. I have some slow hips and its one thing Ive been focusing on lately I think Ben's oly lifting help is really going to help with that little issue.

I took Thursday and Friday off to rest my shoulder and legs after all of the Outlaw WODS and olympic lifting.

Saturday 2/18/2012
CrossTown Throwdown
This was such a fun event! The workouts were interesting. They were pretty different from one another.

First WOD was:
2 min AMRAP bear trap

I know, I know you're thinking "Okay WTF does that mean???"
This workout consisted of a bear complex
which is
deadlift, go back down
squat clean
thruster
drop weight onto back
back squat
thruster weight off back
back to the ground......Thats one round.

I chose a lighter weight that I thought I could handle. 65#

The second WOD was fun and super tough for me.

40lbs sandbag- clean it and run with it.
then squats
ring pushups
repeat

21-15-9

It was tough doing to ring pushups, I had never done them before in a WOD but was not surprised when my weinie little chest muscles went "WHOA lady whats going on here??"..... and pooped out on me.

The third workout was a 300 meter sled push. I like this event, I think mostly because I was/am a runner. It was easy for me to push through the pain in my ass and legs. BUT afterwards whoa baby my ass was on FIRE. Seriously words cannot describe the locked up ass cramp I got afterwards. I feel like everyone had the ass lock walk though.

The REfinery did really well at this event! Sun, Sam, and David all got first in their categories! Bobby got 4th! :) and Craig got 3rd in his! It was a good day :)

The open starts on WEDNESDAY the 22nd! (two days) Im excited and nervous at the same time to see what the first WOD is because I know that I will be doing that WOD a few times that week. This year we only have 4 days to do the WOD and submit it! Never know what fun they're going to pull out of their bag.

In the last 24 hours I have signed up for not one but TWO half marathons. The first is the Seawheeze half marathon in Canada. Im a little homeschool, and have never even been out of the US and Im loking forward to road tripping it up with all of my CrossFit ladies! Cant wait! Im sure there will be some pretty epic stories to be told after this trip. It is in August! Then today I signed up for Robie Creek half marathon. I ran this race two years ago and it is slightly hellish. The training mostly is the hellish part but last time I did this I didnt do crossfit. So Im curious to see how that plays a role in my Robie training.

At my work I just started working with the health and wellness program and I am running the BIGGEST LOSER program at our warehouse. This morning I met with some girls from work and we ran stairs and did some fun circuits! I really like running the program and am excited how to see how everyone does in the biggest loser!