Monday, November 30, 2009

Power Clean

Monday's WOD

Power Clean
73- 83-88(2)

then 3 round each for time of
15 deadlifts (105#)
20 box jumps (15")
100m run

1:38, 1:53, 2:26

Enjoy eating paleo. Enjoy what you eat. If you are unhappy with what you are eating you are unlikely to continue to keep eating that way, and once the nutrition is gone, staying fit and healthy becomes much harder.

Saturday, November 28, 2009

mile + burpees

Saturday's WOD

Run 1 Mile
every minute do 5 burpees

Paleo Pancakes!!

1/4 cup almond meal
1/4 cup coconut milk
1 egg
(makes about 2 pancakes)

The mixture is pretty runny, so the pancakes are think. Pretty tasty!!

For thanksgiving Nick and I made paleo pumpkin pie which actually turned out pretty good! I also made paleo stuffing. Here's the links for the sites:

Pie Crust--

Wednesday, November 25, 2009


Tuesday's WOD at VHS

1 mile run

8:21 (PR)

Last time was 8:34. I've been wanting to do this for a while so I figured I'd do it on my own today. I was sick again last week and have been really busy with school so its been hard for me to make it into CFV, and now with the holidays, its going to be a few more days before I'm back. Running on the track at VHS felt soooo nice. Usually went I'm done with runs the first thing I want to do is take off my shoes, but my feet didn't bother me at all today. Go run a lap, you'll love it

Monday, November 16, 2009


Monday's WOD

A1. High Bar Back Squat @ 30X0; 4-6 reps x 5; rest 120 sec

A2. Supinated Strict Pull-up @ 41X1; 2-3 reps x 5; rest 120 sec

B1. Overhead Squat Standing Hold @ 135lb/85lb; max time x 2; rest 120 sec

B2. Overhead Squat Bottom Hold @ 95lb/65lb; max time x 2; rest 120 sec

A1: 85, 95, 100, 105, 115 (10# PR)
A2: green band, blue band, red band (1), r-band (1), r-band (2)
B1: 40, 41
B2: 2, 17

Saturday, November 14, 2009

Crossfit Goodland

Saturday's WOD

Crossfit Goodland's Grand Opening!!!

Team Mitchell (mom, dad and me)
15 min of
500 m row
15# burpee squat clean thrusters
1 person resting

total: 105 (number of burpee sct)

One person rowing, one person doing the burpees and one person resting at a time, rotate in that order)

Team workouts are always fun, especially with such awesome teammates!!

Friday, November 13, 2009


Friday's WOD

3 position power clean X 5


then Crossfit Dodgeball!!

4:30 class in action

Tuesday, November 10, 2009

First Girl RX'D!!!

Tuesday's WOD

165-175-180 (PR)

then "Annie"
Double Unders
Sit Ups


Double unders in the first 2 rounds were horrible but as I went on I was linking more and more. I'm just happy to do my first CF Girl RX'D!!

From the Paleo Diet Newsletter: Maintaining adequate levels of vitamin D is critical. Low levels of vitamin D have been associated with increased risk of death from all causes. Getting just 15 to 20 minutes of sunlight a day may be enough to convert a form of cholesterol in the skin into vitamin D. If you’re not getting adequate sunlight, we (the paleo diet people) recommend taking approximately 2000 IU of vitamin D per day.
(The Paleo Diet Update Issue: # 2009 – 43 / October 30, 2009)

Monday, November 9, 2009


Monday's WOD

KBS (35#)
Push Ups (knee)
*rest 3 minutes
DB Push Press (20#)
Box Jumps (20")


Somehow I got 4 seconds slower than last time with the same weight and height on box jumps. I think I lost time on the push ups, they felt more difficult than normal today.

Cheat smart: Why not substitute your regular beer for some gluten free beer (not pictured above)?

Saturday, November 7, 2009


Saturday's WOD

Power Snatch

then 5 rounds each for time:
10 overhead walking lunges (25#)
15 box jumps (14")
20 squats
100 m sprint
*rest exactly 2 min between rounds

1:34, 5:26, 9:25, 13:42, 17:36

total working time: 9:36

The snatch really got in my head today. I kept pulling way to early and couldn't quite get it. I'm glad we had the second wod today so I could redeem myself a little.

Friday, November 6, 2009


Friday's WOD


AMRAP in 20 min of:
2 muscle ups (6 red band pull ups/4 standing white dips)
4 HSPU (20" box on toes to abmat)
8 KBS (45#)

8 rounds + 6pu/4dips + 2 HSPU

Tuesday, November 3, 2009

Shoulder Press and Sprints

Shoulder Press
60-65-65(1) PR

then 5 x 200m sprints
1st :36 (2 sec PR)
total 3:53

I'm pretty happy about my SP today. That's definine
lty one of my weakest lifts and its good to see some progress on it. During the second sprint my legs started to get pretty tight and I slowed down a lot.

I saw this on Robb Wolf's blog... thought I'd share

Monday, November 2, 2009

back squat and pull ups

Mitchell Park, San Luis Obispo

Monday's WOD

Low bar back squat 5-5-5

then 100 pull ups for time
10:17 (red band)

I didn't feel very strong on the bs today, no PR.