Sunday, May 31, 2009


Sunday's WOD


3 rounds of:
400m run
21 kettlebell swings (26#)
12 pull ups (g-band)

11:54 (PR)

I've done Helen two times before, once in elements (only 2 rounds) and then again a few weeks out of elements.  The second time, I did all 3 rounds, 1.5 rounds w/ 20# then the rest w/ 10#, and jumping pull ups...15:07.  I was hurting that day!!  Today I felt really good, I probably could have pushed a little harder on the runs (of course I say that now), but I'm really happy with my time.


Friday, May 29, 2009

Sub 9 min mile!

Friday's WOD

3 X 1 mile run
exactly 2 min rest between each

8:58, 9:46, 10:14

I'm really happy with my first mile time!! I just wanted to get under 10 min.

zone: 97

Wednesday, May 27, 2009

bs, pu and farmers

Wednesday's WOD

3 rounds for time of:
10 Back Squats (58#)
20 Pull-ups (g-band)
200m Farmers Walk* (30#)
*Every time you drop the dumbells, perform 3 burpees


Whoa... This was a hard one.  The weight on the back squat was fine, pull ups were ok, but damn those farmer walks sucked!  I dropped the weights 4-6 times per round, so I got to do a few burpees.  I'm glad I finished with 30# and didn't go down to 25#, even though it would have been way easier.  But like Colin said during the warm up, "If it doesn't hurt you're probably not doing it right."  

zone: 96

Tuesday, May 26, 2009


Tuesday's WOD

400m Run
10-9-8-7-6-5-4-3-2-1 of:
Kettlebell Swings (26#)
Tuck Ups
800m Run
1-2-3-4-5-6-7-8-9-10 of:
Kettlebell Swings 
Tuck Ups
400m Run


Good one today! I did all the KBS unbroken but the tuck ups were a little harder for me.  My abs are so sore from Angie!

zone: 95

Sunday, May 24, 2009


Sunday's WOD

100 pull ups (g-band)
100 push ups (knee)
100 sit ups
100 squats


Great workout after 4 days off!  We had a test day
 back in February where we were timed for each individual set of 100 (with breaks in between).  My total time (not counting the breaks) was 28:37 and I did jumping pull ups and push ups to one abmat.  The push ups that day were killer!! By the end I could barely do one.  Today I beat that time by 3:22!  Talk about progress.

zone: 93
I'm finally officially done with SDSU!!

Tuesday, May 19, 2009

power snatch/sprints

Tuesday's WOD

1 rep max of Power Snatch: 58
then 4, 100m sprints: 17.5 (fastest time)

My previous best 100m was 19 seconds on March 1st

zone: 90

Monday, May 18, 2009

Football Gone Bad!

Monday's WOD

Football Gone Bad
3 rounds of 
1 min Thursters (45#)
1 min box jumps (15")
1 min double unders (singles X 4)
1 min push ups (knee)
1 min pull ups (blue band)
1 min rest

Total reps: 251

WOW this was a tough one! I got one double under today during the warm up...I really need to practice those more.

Heres a really cool nutrition site I found called Nutritionize.  Its from Crossfit Unlimited.  I haven't had the chance to read it all but I've skimed most of it and it has some pretty good stuff. Check it out!

zone: 89

Sunday, May 17, 2009

run/squat and Grocery List

Sunday's WOD

4 rounds of 
400m run
50 squats


"Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar"

Some of my favorites: baby brussels sprouts, bell peppers, apples with peanut butter, broccoli slaw, just chicken, black forest ham, flat iron steak, strawberries, baby broccoli (with the stems).

One of the things I love about the zone is it doesn't really feel like your on diet.  Look at all that tasty food!  

zone: 88

Friday, May 15, 2009

push jerk/ 1000m row

Friday's WOD

Push Jerk

Row: 4:26.9

This was my first time doing a heavy push jerk and I felt pretty good.  Next time I'm aiming for 100+.  I've never done the 1000m row before either so I didn't know where I should try to pace myself.  I was around a 2:15 split for most of the time and I think that may have been a little slow.  So next time I'm going to try to pace myself around 2:10 and see how that goes.

zone: 86

Wednesday, May 13, 2009

back squat and more

Wednesday's WOD

Back Squat

then 4 rounds of 
10 SDHP (45#)
20 push ups (knee)
30 box jumps (~15 in)

Zone: 85

Monday, May 11, 2009

Karen and 400s

Monday's WOD

150 Wall balls (10#/8ft)

2- 400m run with exactly 3 min rest between sets

1:34 (PR!), 1:40

For the first 40ish wall balls I was going for the 10ft target.  I could only do one or two at a time and I had to jump a little to get it up there, so I went down to the 8ft mark.  After that I got more in a rhythm and could do a lot more in a row.  

zone: 84
Colin and Huff's Surprise Birthday party...What an awesome group of people!!!

Friday, May 8, 2009

front squat and Grace

Friday's WOD

Front Squat 
73-83-93 (2)-93

3:22 (43#)

I had to get that 93#!!  This was a good one today!

zone: 83

Wednesday, May 6, 2009

Db Snach

Wednesday's WOD

4 rounds of
10 (0n each arm) 1 arm db snach (power, 15#)
20 Standing DB lunges


I have to keep working on those squats so I can do the full squat snach.  After the WOD I got 3 pull ups (not in a row) on the White band.  I'm getting closer.  My mom got her first chin over the bar pull up today! 


Monday, May 4, 2009


Most of the group Saturday morning before the WODs started

Monday's WOD


800m run (RX'D is 1 mile)
100 pull ups (jumping)
200 push ups (knee)
300 squats
800m run (RX'D is 1 mile)


I broke the pull/push ups and squats into 20 rounds of Cindy (5, 10, 15). This was the perfect workout to do after coming back from the qualifiers! During the last run my legs were so gumby feeling but at the last 400m I kept thinking about all the amazing performances this weekend and it really helped me push myself  harder.

zone: 79

I think the zone challenge is over (???) but I'm going to continue counting my days here because it helps me not to cheat when its not a cheat day and it will keep me accountable.  I got to meet Robb Wolf (he's Nick's trainer) this weekend and he said cutting out dairy really helps people lean out faster, so I figured I'd give it a go for a while and see how it works.

Friday, May 1, 2009


Friday's WOD

4 rounds for time of:
400m run
exactly 2 min rest between each run

then max pull ups

first 400m: 1:35 (PR by 31 seconds)
total (with rest): 13:48

pull ups: 10 (blue band, only my second time using it!)

I'm not a morning person so this was harder than normal but I'm super stoked on my first 400m time! The pull ups were a little wobbly, but Wednesday was my first time being able to get a one with the blue band (I got 3), so things are looking good!!

Off to the qualifiers!!

zone challenge: 78