Mrs. R

Introducing Marcus Alan Reyes

2011-12-28T15:21:00.000-08:00

We are very excited to be announcing that Marcus Alan Reyes will be arriving in Mary 2012.

Paleo Challenge

2011-09-22T07:17:00.000-07:00

Well...Monday was the start of the Paleo Challenge which means NO alcohol, NO dairy, NO gluten, and NO sugar for 8 weeks!! Are you freaking kidding me?!?! But I am working hard right now to make this happen, of course I always say that about 3 days in:) I did have a lot of fat yesterday in the form of almond butter and pesto so I will be hitting the breaks on those two items today, at least that high level of them! So here's to hopefully 8 weeks of Paleo! Have fun!

Helen

2011-06-30T08:09:00.000-07:00

So I did Helen prescribed yesterday making sure that the KB was flat when it was above my head.

My time was 9:55!

Which I was pretty excited about because it has been a while since I have gone sub 10 min on a Helen.

Leaving for Mexico tonight and I am looking forward to getting in some workouts with James and Brenda while we are there!

Thursday and Friday

2011-05-07T12:28:00.000-07:00

Thursday night I deadlifted

165x5 and 170x5

workout

4 rounds

400m run

10 o-head lunges (15 lb med ball)

10 slams

7:31

Friday

400m run

15 kb swings (35 lbs)

10 rack position squats (26lbs)

Rack position fence walk (26 lbs)

4 rounds

18:35

Monday

2011-04-25T20:20:00.000-07:00

Deadlift

121x8

131x8

141x8

Workout

400m run

15 o-head squats 55lbs

4 rounds

14:58

Rds in 15 minutes

2011-04-20T19:58:00.001-07:00

Workout

5 cleans (77lbs)

10 toes to bar

15 wall ball

rounds in 15 minutes

4 rounds plus 5 wallball

Finally

2011-04-19T07:19:00.000-07:00

I finally worked out last night after what felt like forever due to being sick! This thing just seems to hang on forever!

Strength

Bench Press

5x55

3x77

3x87

1x92

Workout

5 dead lifts (99lbs)

7 box jumps (18 in)

9 plyo push ups

5 rds

time was in the 9 minute range. I felt like my lungs were bleeding but that is besides the point:)

Everyday Paleo

2011-04-14T08:44:00.000-07:00

I had the wonderful opportunity to read Sarah Fragoso's new book Everyday Paleo. She also has a website of the same name - www.everydaypaleo.com

Below are my thoughts on her book.

Sarah gave practical advice about starting Paleo for the family. She provided sound parenting advice for switching to Paleo and managing children's behavior in general. Sarah also did a great job helping you feel like a cheat one meal did not mean that you had failed completely, it was one meal and you get up and work on making the next meal Paleo without beating yourself up over it. She also was honest about your body telling you that you have cheated when you have made a serious attempt at being Paleo and then had a set-back. Her recipes are easy to follow and easy to get motivated to make. The food taste great and Sarah shows you how spices can really change the flavor of the meals that are made. Sarah makes working out fun, by incorporating the kids and showing movements that are easy to try on your own and see progress in a very short period of time combined with the Paleo diet. Sarah gives a well rounded approach and covers all of the basics in transitioning ones family from the typical american family diet to a Paleo mindset and healthy lifestyle.

On a side note, I have been RIDICULOUSLY sick the past 3 weeks and as I am finally starting to feel better my allergies are kicking in full force. But I am hoping that after this week I will finally be able to get back to my regular workout routine! I will start posting again soon!

Failure

2011-03-24T20:10:00.000-07:00

So in less then 1.5 weeks I have once again not made this Paleo thing work in my life for an extended time period. I got sick and I am still sick and what do I want to eat...comfort food. What is comfort food...soup and bread. This is a HORRIBLE choice and yet it is the hardest thing to stay away from!!

But today I got a call from Jon Fragoso saying that he was going to be sending a pre-released copy of Everyday Paleo written by his wife Sarah Fragoso for me to read and review.

I am pretty excited to be reading this book and hope that it will give me the inspiration that I need to get on board and really work hard on this thing called the Paleo lifestyle.

Box jumps

2011-03-22T15:10:00.000-07:00

So looking back I probably shouldn't have worked out yesterday as I was starting to get a sore throat which has evolved into full blown being sick...

but anyways here is what I did yesterday

strict press

singled at 107

Workout

10 pull ups

20 kb swings (35 lb)

10 box jumps (20 in)

5 rounds

9:48

Saturday Big Cheat

2011-03-20T15:33:00.000-07:00

Had a girls night in, that is all I have to say about that. The day was great until dessert.

A Great paleo day

2011-03-18T18:57:00.000-07:00

Today I was really struggling with a sugar crazing! I totally want something sweet! My hubby has been sick the last couple of weeks and he happened to have bought some orange juice, so I got some and watered it down a lot and that seemed to help my craving! Hopefully I can have a 90% weekend!

Honesty

2011-03-17T20:33:00.000-07:00

I have to say that I am TOTALLY a stress eater, and it showed its ugly face this evening when I found myself eating PRETZELS! I had about 11, other then that today was good, aside from the fact that I probably didn't eat enough food. Tomorrow is another day.

Got my goat

2011-03-16T20:45:00.000-07:00

How is it that a workout can make one (me) feel incompetent!?!?

Today was a workout that involved Knees to Elbows and I have to say that EVERYTIME I have to do this movement in a workout I have the worst time EVER! I am usually last and I have to give myself a mental pep talk regarding my capabilities as a human being, but I digress.

Strength Back Squat x10

55x10

77x10

99x10

109x10

Workout

5 rounds

7 deadlifts (97lbs) I went pretty light today because my back was not feeling the greatest

11 Knees to Elbows

200m run

time: 13:15

On a positive note I have had a PERFECTLY paleo day today!

Day 2 ... there was a cheat

2011-03-15T20:11:00.000-07:00

Of course I was confronted with the hardest temptation possible while at work today. Part of my job is providing family therapy as a part of supervised visits for CPS. Today my client made chocolate chip cookies with their kids. This is my BIGGEST temptation in the WORLD. I LOVE chocolate chip cookies...so I had 2! While the rest of the day was good this was a failure, I couldn't help it! Hoping that tomorrow will be better!

Day 1

2011-03-14T22:17:00.001-07:00

Stayed Totally Paleo today!! Day 1 of 30, 29 more days to go...

Strength

Push Press

99x3

104x3

109x2

Workout

4 rounds

45 seconds of work, 20 seconds of rest

cleans (65 lbs)

rowing for K

dips (with a band)

kb swings (35 lbs)

total reps

222

30 Day Paleo Challenge

2011-03-13T14:41:00.001-07:00

The 8 week Paleo Challenge is starting tomorrow at the gym, seeing as how I am never able to make it past 2 weeks of the challenge I have decided that I am going to do a 30 day Paleo challenge adding helpful coping skills like the below dinner menu along with using a paper chain as a count down to when I can enjoy something with a lot of chocolate or a nice glass of wine, until the chain is gone I am going to commit to not falling off of the wagon. I have found that falling off of the paleo wagon creates guilt and a desire to not continue caring about my appearance or my diet for a number of weeks. So I am going to give it my best shot for 30 days and we shall see how things go, please feel free to provide positive reinforcement or share your own struggles with staying Paleo for an extended period of time.

Lunch-time Quickie

2011-03-12T08:06:00.000-08:00

400m run

15 db push press (25 lb dbs)

15 pull ups

200m run

12 push press

12 pull ups

200m run

9 push press

9 pull ups

200m run

6 push press

6 pull ups

200m run

3 push press

3 pull ups

400m run

time: 12:37

Rounds in 15 min

2011-03-09T18:39:00.000-08:00

Todays workout included a lot of stretching for me and practicing ring push ups. Push ups in general suck for me so this was not my favorite thing to do. I skipped the squats because I did them on Monday with Santos.

Workout

10 wall ball (12 lb)

5 burpees

200m run

7 rounds plus wallball and burpees

Las Vegas

2011-03-07T17:48:00.000-08:00

Left Friday afternoon for a weekend in Las Vegas with some great friends.

Friday Brenda and I worked out at Crossfit Las Vegas the workout was the following...

250m row

30 body weight squats

15 burpees

200m run

Rest 4 rounds total

Each round between 3:14-3:17

It was a great weekend with some great friends, good food and fun times!

Backsquat by 10s

2011-03-03T14:20:00.000-08:00

Backsquat work
55x10
77x10
99x10
104x10

Workout
350m row
20 db deadlifts (25lb)
20 kb 1 arm snatches (10 each arm, 26 lb)
3 rounds
9:14

Sleds are from Hell

2011-03-02T08:45:00.000-08:00

3 rounds

Partner A

In 5 minutes drag an empty sled to the street and back

complete as many bench presses as possible with the remaining time

Partner B spot

I completed a total of 60 bench presses at 77lbs

Push Press

2011-02-28T18:57:00.000-08:00

Strength

Push Press

5,5,5,5

82x5

87x5

92x5

99x5

Workout

7 front squats (65 lbs)

7 burpees

200m run

7 rounds

time: 14:32

Friday/Saturday

2011-02-26T17:02:00.000-08:00

Friday

10-1

Wallball (12)

D-ball (15)

time:4:42

KB snatch

1 min on 1 min rest 5 rounds

total snatchs 141 26lb kb

Saturday

Continued to work on my o-head squat

55x8

77x5

99x3

104x3

Thursday workout

2011-02-24T20:49:00.001-08:00

750m row

10 kb swings (35lb kb)

10 burpees

500m row

15 kb swings

15 burpees

250m row

20 kb swings

20 burpees

time: 12:04

Finally over 200 again!

2011-02-23T20:54:00.000-08:00

Strength

Deadlift

Warm up followed by

165x5

187x3

197x1

207x1

First time in at least 6-9 months that I have dead lifted over 200 lbs! Pretty stoked about it!

Work out

200m run

Farmers walk to the speed bump (2 20lb dumbbells)

10 db push press

20 o-head lunges

5 rounds

time: 13:41

I plan on continuing to work on my dead lift as I would like to be back up to 250 by this summer, but we shall see!

Monday

2011-02-21T21:17:00.000-08:00

Over-head Squat

55x8

77x5

99x5

107x3

112x1

I would have been able to go higher but I was limited by my ability to push press the weight above my head. But I am still super excited about my PR!

400m run

10 db thrusters (22.5 lbs)

10 pull ups

200m run

10 db thrusters

10 pull ups

200m run

10 db thrusters

10 pull ups

400m run

time: 8:52

Dead lifting Saturday

2011-02-21T21:13:00.000-08:00

Warm up

99x5

121x5

143x5

176x3

186x3

191x3

Felt good to dead lift this day without having to worry about my back. Everything felt great. I loved it!

Let me hear you say PRRRRRRRRR!

2011-02-14T20:31:00.000-08:00

Strength Over-Head Squats

warm up

barx8

55x8

75x5

work reps

97x3

102x3

107x3

This was the first time I have gone over 100 lbs in an Over-Head Squat and the first time in a while that I have push-pressed over 100 lbs (it is much easier off of the back that in the front!)

Also I had a GREAT workout today!

I was freaking out a little bit when Santos made the cap 17 minutes for the 6 pm class because other classes had a 20 minute cap

25 sit ups

15 kb swings (35 lbs/16 kg)

10 sand bag shoulders from ground to shoulder (5 each side, 50 lb sandbag)

4 bear crawls (40 ft each)

5 rounds

Time: 14:43

I was most proud of the fact that I got to put RX after my name on the board. It has been a while since I have been able to do that on a random gym workout.

Saturday

2011-02-13T20:12:00.000-08:00

Had a great day Saturday.

Started with Training Lowel, who I have had the pleasure of working with for over a year now, followed by doing my own workout of

500m row

50 lunges

20 pull ups

500m row

35 lunges

15 pull ups

500m row

25 lunges

10 pull ups

I don't know what my time was but it was a nice workout for the day.

At 9 I got to coach the 9 am class doing the above workout except that they ran instead because the weather was so nice.

Then I got to go to Chico with the girls to try on a bridesmaid dress for Em's wedding (super excited!) Followed by lunch at Logan's and wedding event planning.

All in all it was a great day.

Really looking forward to next weekend and Santos' surprise Valentine's Day weekend.

Wednesday Deadlift

2011-02-09T21:15:00.000-08:00

Strength work

Deadlift

143x5

163x5

173x5

178x5

Deadlifts felt great! I am looking forward to 3's next week. Hoping that if I keep working on them I can get back up to my single rep PR. Still a ways off but here's hoping!

Workout

5 deadlifts (109 lbs)

10 wall ball (10 lbs)

200m run

7 rounds

12:37

Tuesday Snatch Work

2011-02-09T21:10:00.000-08:00

Snatch PR (at least when done correctly with a squat:))

Over-Head Squat PR!!!

2011-02-07T20:21:00.000-08:00

Today's strength was Over Head Squats and I am VERY excited to announce that I set a PR today!!! YES!!

55x5

77x5

87x5

92x5

97x5

3 more lbs and I will be at 100!! I am thinking that my singles will be in the 120 range but we shall see! A couple of more weeks to work on it!

Work Out

Rounds in 15 min

8 Front squats (70 lbs)

10 glut ham sit-ups

12 push ups (with a band)

200m run

4 rounds +3 front squats

Code Brown

2011-02-05T09:23:00.000-08:00

Warm up

rope swings, plate sit ups, planks

workout

400m run

25 kb swings

25 slams

400m run

20 kb swings

20 slams

400m run

15 kb swings

15 slams

400m run

10 kb swings

10 slams

400m run

5 kb swings

5 slams

time:15:59

RX!!! 36lb kb and 15 lb d-ball!

Felt good to complete this workout RX, my time was longer but I am pretty sure that I used a 12 lb d-ball last time I did this workout.

Deadlift

2011-02-02T18:59:00.000-08:00

Strength Dead Lift

77x8

99x8

121x5

134x5

145x5

It was great to be able to dead lift again! It has been WAY too long! I am looking forward to getting back up to my 1 rep max!!

Work out

5 min to complete

200m run

remaining time complete AMRAP

7 push press (22.5)

7 pull ups

1 fence sprint

Rest 1 min

3 rounds total

12 rounds +push press and burpees

Last 2 rounds were burpees due to the fact that I was starting to rip. NO good!

But I felt good most of this workout. The last run was a lot of work but otherwise things were great!

Over-Head Squats & 4 rds

2011-02-01T07:28:00.001-08:00

Strength OHS

55x5

77x5

82x5

87x5

9 wall ball (10 lbs)

12 plate lunges (25 lbs)

9 Hang cleans (65 lbs)

200m run

4 rds

Time: 9:54

Snow Day AKA Active Rest

2011-01-30T20:58:00.000-08:00

These pictures are from a few weeks ago but I felt like posting them none the less.

Had a great weekend that started with an evening with the girls and helping my bestie say FREEDOM to her old job.

Saturday was a baby shower for a great friend, great conversation with Bonnie and then dinner with Brett and Emily. The evening ended with some scrap booking of our Mexico trip last month.

Sunday was church, helping my grandfather put his shell back on his trailer, him trying to pay everyone for helping him and him being amazed that it only took about 10 minutes to complete the project. The evening ended with a great small group focused on going back and remembering the places in which God has met us in the past. Talking about how we recognized it and how to gauge where we are currently at in our relationships with God. Followed by time laughing with Andy and Bonnie before heading home and creating this post:)

Friday Fun Day

2011-01-28T17:12:00.001-08:00

Pre-Workout

4 rounds of

20 med ball tosses (6lb)

1 min double under practice

Work Out

5 kb single arm weighted thruster (26lb kb/20 lb db)

5 burpees

400m run

10 kb single arm weighted thruster

10 burpees

200m run

2 rounds

Time: 14:17

2 lb Snatch PR

2011-01-27T21:36:00.001-08:00

Nothing to big to talk about today. Went for a run on the dam after work this evening. Great run, beautiful view and I ran faster then last time.

77 lb Snatch! Nailed a couple then started to fatigue.

Food

8:00 eggs with pico and tri-tip

12:00 lettuce wrap burger with cheese and jalapenos and bacon

7:00 chicken with poppyseed dressing

Split Jerk and Helen

2011-01-26T19:57:00.000-08:00

Split Jerk

55x5

77x5

87x3

92x3

97x3

102x3

First time in a long time 100lbs overhead!! Pretty stoked!!

Workout Helen

400m run

21 kb swings (35lbs)

12 pull ups

3 rounds

time: 9:52

Haven't done Helen in a while RX so it felt really good to complete it today. I need to work on my pull ups as Santos labeled that I was not getting over the bar with my butterfly. More work on that tomorrow.

Food:

6:00-Protein Shake

9:00- 2 eggs, tri-tip and pico

12:00-tri-tip

1:00-3 cookies

7:30-lettuce wrap burger with cheese and jalapenos, sweet potato fries, honey mustard

Snatch Work and Sunsets

2011-01-25T20:50:00.000-08:00

Started my evening off with a run on the dam almost 2 miles, no stopping, may add another 1/2 lap tomorrow evening. It felt good to be up there and let my mind clear of everything that seems to be on it these days. Solitude can be a good thing and a dangerous thing.

Went to the gym after my workout, to foam roll and get some o-lifting in. Talked with Veronica and I am going to do more of a focus on snatch work rather then cleans cause I really need to get over my fear of going under the bar.

Tonight started out snatching 55lbs, 65 lbs, 70 lbs, and ended with 75lbs tonight. I was able to get under the bar at 75 which has been a struggle for me in the past. But the focus is not going up in weight right now but getting my ass under the bar. It is such a mental block and I am always amazed at how much power the brain has. I can power snatch 75lbs like it is nothing, but getting my ass under the bar is where everything goes out the window. I am afraid that I am going to mess up, drop the bar and hit myself in the head when I work on catching the bar in the squat position. I know that this is not going to happen and yet I continue to have this irrational fear. AHHHHHHH! I guess in life everyone has some irrational fear or another.

Food

B-Protein shake

S- coffee and 1/2 scone

L-Carne Asada Salad with guacamole, sour cream and cheese

S-cookie

D-Tri-tip steaks, broccoli, zuchinni

I love CLEANS!

2011-01-24T20:43:00.000-08:00

This evenings workout included front squats
77x5
99x5
114x3
119x1
124x1
129x1
Felt really good during the squats, want to work on these more often in order to up my strength.

Work Out

AMRAP in 12 min

5 Hang Squat Cleans (65lb)

5 High Box Jumps (21 in)

200m run

6 rounds + cleans

Workout felt great! I need to get my strength up and I need to get my cardio up. Hoping to run the dam again tomorrow night and continue on a positive track with my food choices.

Food

6:00 Protein Shake

8:30 2 eggs, 4 bacon

10:00 protein bar

1:00 Caesar Salad

8:00 Lettuce Tacos, sweet potato fries

Fell off the Paleo Wagon

2011-01-22T07:53:00.001-08:00

Totally crashed and burned yesterday in my attempts to maintain a semblance of a paleo diet yesterday. It is to embarrassing to post here so it will not be put up. Let's just say that I am getting back on the wagon today.

Training all day

2011-01-20T21:17:00.000-08:00

Today I got the pleasure of enjoying a training on DBT. Don't ask what it stands for but it is related to therapy. Which means that I spent most of my day sitting on my butt. But I digress...

Food

B-protein shake, small bowl of oatmeal, fruit

L- chicken salad and regular salad, small soup

D- Broadway Heights, great food, parmesan chicken, some mashed potatoes and veggies

Workout

After the training this evening I went up to the Oroville Dam and enjoyed running while watching the stars come out. You could see everything, it was a beautiful evening. I ran down and back without taking a break, which I haven't done in a while and was feeling pretty good about this accomplishment. I am thinking I may have to add this into my week more often. Sometimes it is nice to workout/exercise when no one is around and I can let my thoughts go where ever they need to go. It is amazing what one can have on their mind and not even realize that it is dominating so much of their thought process.

Looking forward to another day of training tomorrow and then drinks with Co-Workers.

Hump Day

2011-01-19T18:09:00.000-08:00

Today Santos switched things up a bit and had us do the metcon before strength

Workout

500m row

20 wallball (1olb)

200m Sandbag run (50lb)

3 rounds

time: 15:03

Strength: Push Jerk

55x3

77x3

87x3

97x3

Little bummed because I wanted to complete this workout in under 15. I think that is a goal that I I can achieve next time for sure. Lower back felt good, I contemplated not taking the sandbag due to the extra weight on that spot, but things felt pretty good.

B-Protein shake

L-taco salad

D-tri-tip and broccoli

Boys2Men & My Solid Little Nokia

2011-01-19T08:45:00.001-08:00

Friday night I got to go out with the girls for the Boys 2 Men Concert at good old Gold Country Casino. It was a blast! Thanks to Heather we got to see the boys afterwards for a photo. Love that aside from the boys, Zach is the only male in our pic and his wife is being felt up by one of the singers! HAHA!

In other news I lost my Iphone on an adventure on Monday. Big Bummer, but the bigger bummer is that I am only about 1.5 months away from my upgrade! I was totally hoping that I would be able to hold out until June or July when the Iphone 5 would be coming out, oh well. The guys at AT&T said that I could come in a month before my upgrade and the manager might let me get it early. Needless to say I will be marching my butt up to Chico on February 8th in hopes that they will have mercy on me and let me get a new phone at the lower rate then! Until then I am rocking what has been dubbed the "solid little Nokia" go-phone. While you may think that this thing sucks (and you are not entirely wrong) it does have internet access! A friend did assume that it is super user friendly and I have to be honest and say not a chance. But whatever, it was worth the adventure.

Tuesday Food Log

B-Protein Shake

L- Taco salad at Meeho's, didn't eat the shell

D-Shish Kabobs - tri-tip, pineapple, mushrooms, and zucchini

Looking forward to getting off of work a little early today as I have to work for a few hours on Saturday but it should be a good time, followed by training all day Thursday and Friday. Fun days!

Monday Monday

2011-01-18T07:06:00.000-08:00

Food

B-7:00 protein shake
L-1:00 chicken stripes and potato
D-7:00 spinach, broccoli and chicken soup - great recipe from Tammy!

Workout

Strength
Front Squat
55x8
77x5
99x3
104x3
109X3

114x3

3 sets of 10 ab wheel

Metcon

5 rounds

200m run

20 o-head lunges (15lb)

12 burpees

time:15:45

This workout was not my favorite, burpees and I do not get along as I can not seem to move them quickly. Felt good on the lunges but kept my weight low as my lower rt side still doesn't feel ready for the weight. Hopefully the next time I do them I can move up in weight. Butt is sore from the lunges but everything else seems to feel pretty good. Looking forward to o-lifting tonight.

Box Jumps and db deadlifts

2011-01-14T08:06:00.000-08:00

Warm up

Turkish get ups

12, 17,5, 20 lb

2 on each arm

Workout

400m run

6 rounds of:

10 box jumps (20in)

12 db deadlifts (25lb)

end with a 400m run

time: 9:51

Weigh in this am

131.6

I was super hungry ALL day yesterday, had a lot of good snacks but just couldn't seem to keep up with my tummy. Tonight is Boys 2 Men with the girls. Working on making healthy choices at dinner!

Thursday

2011-01-13T19:27:00.000-08:00

Food

8:00- 1 egg, 2 bacon

11:00- Chicken, spinach, onion, garlic in olive oil

1:00- 2 mandarin oranges

3:00-peanuts

7:15 - ground turkey, avocado, garlic

Workout

Today I olympic lifted, worked on drop snatches and clean pulls, my shoulders were super tired from yesterdays workout. I am thinking that I am going to go to bed early and hope for my muscles to feel refreshed in the morning.

Wednesday Workout

2011-01-12T21:21:00.000-08:00

Strength

Jerks

55x3

77x3

87x3

97x3

Did the same thing as last time, just lower sets, I am working on getting my form correct, which I struggle with as the weight gets heavier.

Work out

50,40,30,20,10 Double Unders

25, 20, 15, 10, 5 Push Press (22.5 lb dumbbells)

50, 40, 30, 20, 10 Sit ups

Time: 11:21

Food

B- protein shake

S- coffee with vanilla creamer

L- salad, 1 piece gluten free pizza, 1 piece of regular pizza

D- tri-tip, spinach/mushroom, tea

Stress-level: Off the charts, and amazingly it is has nothing to do with work.

Snatch Work and Meal

2011-01-11T21:47:00.000-08:00

Tuesday

B-protein shake

S- tea

L-orange chicken (my stomach still hurts from this choice)

S-mandarin orange

D- jalapeno chedder burger (with a lettuce warp no bun), minimal sweet potato fries

Work out

Per Coach V my snatch looked really good tonight, I did find that for the heavier weights I did a lot more power snatching followed by a squat rather then moving under the bar.

Snatch

3,3,3

55x3

65x3

70x3

Cleans felt good, as I got tired my jerk got shorter, need to work on getting under the bar.

Clean & Jerk

3,3,3

77x3

87x3

92x3

Hang Squat Cleans

2011-01-10T19:54:00.001-08:00

The beginning of week 2 for my 8 week Paleo Challenge

6:00 am protein shake

8:30 1 egg and 2 bacon

12:00 2 chicken tenders with sun-dried tomato, basil and bacon. Blackberries

6:00 carnitas and avocado

Workout

Front Squat

77x5

87x5

99x5

104x5

Met-con

1 min to complete

5 hang squat cleans (65lbs)

as many KB swings as possible (16 kg)

1 min to complete 10 pushups and rest

7 rounds

My lower back started bothering me a little bit in the middle of this workout. I did one round where I completed the cleans but rested during the kb swings and push ups.

I am not taking any chances with my body this year as I really want things to heal!

5th Street Steakhouse and Over-head squats

2011-01-09T20:02:00.000-08:00

Saturday Food Log

8:00 2 mandarin oranges

10:30 2 eggs, 3 bacon and small side of hash browns

5:30 5th Street Steak House with the ladies in my family = cheat...

fried onions, calamari, new york steak with blue cheese, twice baked potato with crab and cheese (only had like 3 bites and saved most of this meal for Santos) Dessert was Coffee with Kahlua and cream with a small amount of vanilla creme brulee.

I had a great time with my mother and grandma's they were still talking about their girls night out the next day. It was a blessing for me to be able to take them out to a nice dinner.

Sunday

8:00 pistachios on the way to church

11:00 Brunch at 33...burger no bun with eggs and bacon, small amount of potato, Santos ate about 90% of the ones on my plate.

6:00 bacon wrapped chicken tenders with sun-dried tomato and basil, broccoli, 3 small chocolate discs

4pm Over-head squats with Santos at the gym

55x5

65x5

75x5

80x5

The limiting factor on my OHS tends to be my wrists. Once the weight gets to be too high my wrists can't support the weight. Next time I OHS I am going to bring my hands in closer to see if that helps take some of the pressure off.

The other part of today was my wonderful hubby purchased me a pair of recovery SKINS while we were in Chico. They are super tight around my legs but fit comfortably around my waist. I am looking forward to possibly purchasing the regular ones later on. I may have found another obsession to go along with my Lululemon obsession!

Looking forward to starting Monday out strong with strict Paleo all week and a weigh in on Friday. This last Friday I weighed in at 133. Hopefully I will be at 130 by Friday, but we shall see!

Friday

2011-01-08T09:25:00.001-08:00

Warm up

3 rounds

10 med ball tosses

10 split squats each leg

Workout

400m run

21 OHS (45 lbs)

15 dips (band assisted)

9 burpees

400m run

21 dips

15 burpees

9 OHS

400m run

21 burpees

15 OHS

9 Dips

Time: 19:12

Food

Another positive paleo day, however, I probably should have eaten more regularly through out the day

8-2 eggs, 2 bacon

1- Jake's burger salad

8- Tres Hombres - Chicken chipotle, guac, sour cream, some beans, veggies and a BITE of tortilla. I did not have ANY alcohol or ANY chips which is HUGE for me because I LOVE the chips at Tres! So even though I probably should have eaten less at dinner, I did really well!

Looking forward to tomorrow when I get to take my mother and 2 grandmothers out to dinner for their Christmas present at 5th Street Steakhouse in Chico.

Thursday

2011-01-06T20:58:00.001-08:00

4 perfectly paleo days!!! Tomorrow will be my first weigh in day. Today was really hard to stay paleo, I was craving a sweet or bread or something NOT good for me! But I held it together at a staff meeting that had really good looking scones and walking through the bakery at Raley's to get to the meat. Why do you have to walk through the bakery to get to flesh???? It is NOT helpful!!

Today I got to privilege of back squating with my husband on my lunch break.

I have never done sets of 10 but that is what he likes to do so that is what I did.

33x20

55x10

65x10

77x10

87x10

I felt pretty tired by the time I got through the first 5 on the 87 but otherwise I felt pretty good

Food

8:00 2 eggs, 2 bacon

12:00 salami, ham, blackberries and raspberries

6:30 zucchini, pomegranate, pesto hamburgers

Wednesday Workout

2011-01-06T07:41:00.000-08:00

Split Jerk

55x4

65x4

77x4

87x4

92x4

Workout

7 deadlift (55kg/121 lb)

7 pull ups

200m run

5 rds

10:09

Tuesday Food

8-1/2 protein shake

12- carnitas with guac

3- ham, raspberries/blackberries

8- tri tip and spinach with bacon bites

Wednesday Food

6 - 1/2 protein shake

8:30- 2 eggs and 2 bacon

2- tri tip, raspberries and blackberries

6-chicken with poppyseed dressing, broccoli

Feeling good with 3 perfectly paleo days down. Looking forward to finishing out the week strong!

Monday

2011-01-04T10:59:00.000-08:00

So today was my first day doing 8 weeks for strict paleo. There will be the possibility of 1 cheat for sure on Saturday as I am taking out the ladies in my family for a ladies night dinner as their Christmas gift. But otherwise my goal is to make this a war...finally and see where it takes my body and my performance. When I look back over this last year it has been a struggle with body. Numerous injuries kept me out of the gym and took all of the fun out of working out. I am hoping that 2011 is much better!!

Front squat
55x5
77x5
87x5
97x5
102x2

Workout

In 1 minute perform
7 db push press (22.5)
fence sprint
as many double unders as possible

This lasted for 15 minutes.
I only took off 2 rounds of double unders and felt pretty good about how I completed this workout and I am looking forward to a light evening at the gym tonight

Food:
6 am - 1/2 muscle milk
8 am- 2 eggs and 2 bacon
11 am- black berries and raspberries, salami
3:30 pm - bacon wrapped chicken tender with sun dried tomato
7:30pm - pesto crab stuff portabla mushrooms.

Wednesday

2010-12-30T18:25:00.000-08:00

Strength

split jerk

33x8

55x4

77x4

87x4

work out

250m row

10 wall ball (10 lbs)

5 burpees

AMRAP 15 min

6 rounds +250m row

Tuesday

2010-12-30T18:23:00.000-08:00

Warm up

45 seconds of rope swings 15 seconds rest

1 min to complete 7 sandbag shoulder cleans on each arm

3 rounds

Workout

AMRAP in 8 minutes

10 push ups

7 single arm KB snatches (each arm) 26 lbs

6 rounds + 5 push ups

Back from Vacation

2010-12-28T14:51:00.000-08:00

Got to spend the last week in Cancun for Christmas Vacation with my hubby. We were also celebrating our 3 year anniversary.

Yesterday was my first day back in the gym. Started the day off with 5x4 back squat

55x8

77x5

87x5

99x5

Work out

10,8,6,4,2

Hang power cleans (65 lbs)

Pull ups

200m run

time:8:31

Feeling sore in the legs today, which is probably a good thing:) Looking forward to getting some power lifting in tonight.

Flying with Carl

2010-11-12T08:15:00.001-08:00

So Santos lost a bet to Carl Hagan. If Carl could go 5 weeks without eating fast food or drinking soda Santos would go flying in his plane. So we took off yesterday afternoon and flew to Shelter Cove on the coast for lunch. A 5 hour drive=45 min flight. It is beautiful! The view was great and the fish and chips to die for!

Flying with Carl

2010-11-12T08:03:00.000-08:00

Back to the workout

2010-09-30T08:13:00.000-07:00

I am finally starting to get into a routine of working out again. I was in Clovis last week and got to go meet some great people at Crossfit FTF. Worked on my snatch (which is my most dreaded movement) and got to do some fun met-cons.

We started the Paleo Challenge at the gym last Monday. I did really well M-T and then because I was out of town things slowly went down hill, but I have only had 1 cheat so far this week because I was starving and I ate what was available (in moderation).

My body is starting to feel much better but I know that I need to get back to a lot of basis and move forward from there.

The workout at the gym yesterday was

200m sandbag run (50lbs)

3rds of

5 front squats & 5 box jumps

200m sandbag run

3rds of

5 front squats & 5 box jumps

200m sandbag run

3 rds of

5 front squats & 5 box jumps

Time: 15:00

I did 65lb box squats instead of front squats as I am working on trying to activate my gluts more.

Marble Hole

2010-09-05T21:55:00.000-07:00

Had a great weekend last weekend with my dad and sister as my hubby was out of town. My dad took us up to a place we used to go to when we were younger to go swimming. Above are pictures from Marble Hole off of the Little North Fork of the Feather River. Nina and Mikko even had a good time, although I had to carry Mikko down to the water. A couple of us are going up again tomorrow and I will have more pictures from that! Love this place, it makes for a fun and peaceful day!

More Puppies

2010-05-30T19:48:00.000-07:00

Our little guys are getting bigger everyday! They are getting into everything and getting lots of love from everyone at the gym!

New Additions to the Family

2010-04-24T15:42:00.000-07:00

Nina and Mikko have arrived! Nina is the little brindle girl who is a HANDFUL!!! She is always on the go and very sassy, but when she is pooped she is out! Mikko is our black and white male and he is very easy going and puts up with his little sister. He loves to play and he loves to cuddle! While Bentley can not be replaced in our hears these two help fill the hole! They have done great at the gym and they are loving on everyone!

My workouts have been getting better, still no deadlifting or burpees. Attempted burpees last night but the extension was not feeling good. Switched to pull ups but had to use a butterfly kip as a regular kip did not feel good in extension. Tried KTE's today, didn't feel great but the extension helped a lot! Looking forward to seeing Fragoso Monday!!

Bentley

2010-04-11T07:58:00.001-07:00

Bentley

Almost 2 weeks ago our beloved puppy Bentley was hit by a car after he wandered away from the gym. It has been a rough transition for Santos and I, as I loved coming to the gym after work and him running up to greet me all excited because he had not seen me all day. I loved leaving the house for a hour to go run an errand and there he would be waiting at the door for me to come home. He loved to play with other dogs and cats for that matter and was never mean to a soul, human or animal. While he can not be replaced in our heats we do have a very special little lady on her way in the next few days from Iowa. We are going to name her Nina and we can not wait to make her a new addition to our Crossfit family.

Bentley

2010-04-09T16:43:00.001-07:00

Today's workout was dedicated to our late puppy Bentley. He was hit by a car last Tuesday and did not make it. The workout for today included snatches (b/c he liked to snatch everyone's water bottles) and box jumps (b/c he loved to jump up on the boxes). We miss you puppy!

400m run

20 single arm db snatches (20lb)

20 box jumps

400m run

15 single arm db snatches

15 box jumps

400m run

10 single arm db snatches

10 box jumps

Time: 11:33

Long time no workout

2010-03-01T21:18:00.001-08:00

So I did a little deadlifting to quickly a couple of weeks ago and I am still paying for it. I haven't really done much working out in the past 2 weeks and that has been really stressful as it is my best coping skill. Add to that work has not been the happiest place on earth and you get a very pissy woman on your hands. Sorry babe.

Today I did a very small workout that was aimed at not pushing myself and just focused on moving.

500 m row

20 dips with a band

500m row

15 dips with a band

500m row

10 dips with a band

500m row

5 dips with a band

I did do some o-head squating. I felt my back in every move but it felt good to put some weight on the bar

5x55

5x65

5x70

5x75

Looking forward to my massage on Thursday:)

Runnng in the rain

2010-01-25T18:50:00.000-08:00

400m run
50 weighted plate lunges (35 LBS)
50 sit ups
400m run
35 weighted plate lunges
35 sit ups
400m run
20 weighted plate lunges
20 sit ups
25 burpees
time: 15:38

1.5 rope climbs
handstand practice

Happy Birthday Em!

2010-01-11T21:55:00.000-08:00

Jackie

1000m row

50 thrusters (45lbs)

30 pull ups

9:09

I beat my last time by 20 seconds!

Also a Happy Birthday to Emily (yesterday)! We love our lulu!

Sick Sick Sick

2010-01-08T20:52:00.000-08:00

So I got sick Christmas Day with a fabulous cold that is still hanging on. Therefore I have scaled myself back. It is a hard thing for me to do but I don't want it to get worse so today was the first day that I actually did a full and prescribed workout.

Code Brown

400m run

25 swings

25 slams

400m run

20 swings

20 slams

400m run

15 swings

15 slams

400m run

10 swings

10 slams

400m run

5 swings

5 slams

time: 15:37

Since I was not feeling that great still I slowed down and I was less then a minute slower than my best time so that was a good feeling.

Friday- Christmas Day

2009-12-26T10:53:00.000-08:00

3 min kb swings
3 min rest
1 min burpees
1 min rest
3 min row
3 min rest
1 min burpees
1 min rest 3 min wall ball
total reps: 209

Thursday - Christmas Eve

2009-12-26T10:50:00.000-08:00

P-hill
15 pull ups
3 db snatchs (22.5 lb)
P-hill
12 pull ups
6 snatchs
P-hill
9 pull ups
9 snatchs
P-hill
6 pull ups
12 snatchs
P-hill
3 pull ups
15 snatchs
Time: 11:06

20 minutes

2009-12-21T19:44:00.000-08:00

1 min d-ball slams

1 min push ups

1 min pull ups

1 min rest

5 rounds

total reps: 301

My arms were KILLING me.

We finished the evening with push jerks.

5X55

5x65

5x75

3x85

Monday-Wednesday-Friday

2009-12-19T07:47:00.001-08:00

400m run

10 hang power cleans (65lbs)

7 broad jumps

200m run

10 hpc

7 jumps

200m run

10 HPC

7 jumps

400m run

Time: 8:23

Wednesday

400m run

4 bear crawl

15 push press (20)

12 Renegade rows (20)

3 rounds

Time: 12:01

Friday

10 wallball

5 burpees

200m run

rds in 15 minutes

7 rds + wb+ 2 burpees

Just a little annoyed as I normally get at least 8 rounds on this workout. But oh well

Sunday Sunday

2009-12-13T21:07:00.000-08:00

So it is Sunday evening and I am a little bored so I thought that I would do some blogging. It was wonderful to go on a much needed vacation but I am never skipping a workout 10 days in a row. This was the first week back and I only went 3 days because of how sore I am. I do have to say that I LOVE being sore from a good workout. It means that I worked hard and that I have a body that will allow me to give it a good beating and it can repair itself no matter what I do it. As I type I am thinking about everything that is sore at the moment...my hammies are killing me from the goblet squats and probably pushing the sled around, my biceps and triceps are killing from kb swings and pull ups and last but not least my traps are killing me from the pull ups. However, I am still very thankful for the muscles that make up my body and that fact that being sore today means that I will be stronger tomorrow. Looking forward to hang power cleans! One of my favorite movements! Have a great night sleep and a fabulous workout tomorrow! Blessings!

Saturday

2009-12-12T09:51:00.000-08:00

Tabata that
kb swings
pull ups
sit ups
sled
222 total reps no reps for sled push to count.

Friday

2009-12-12T09:46:00.000-08:00

amrap in 5 min
5 burpees
10 db push press (20 lb db)
15 goblet squats (20 lb db)
2 min rest
3 times

total rounds 12 rounds + 7 burpees + 10 push press

Wednesday

2009-12-12T09:42:00.000-08:00

500m row
12 body wt. deadlifts (131)
21 box jumps
3 rounds
time: 13:25

Vacation

2009-12-09T06:28:00.001-08:00

So it has been a really long time since I have posted and I do have a fabulous excuse. We went on vacation to Maui followed by 3 days in Napa. It was wonderful and much needed as it has been 2 years since we went on a big vacation and I think that next time we are NOT going to wait that long! I did not realize how stressed out I was. It was nice to not have to think about work and just spend quality time with my hubby!

Below are some pictures from our trip.

Just a little bit of a slacker!!!

2009-11-24T19:38:00.001-08:00

So I know that it has been a VERY long time since I have posted anything. I have been working out just not focused on posting. I am LONG overdue for a vacation and this has been the last thing on my mind. But tonight we did Nicole and I blew my last number out of the water by 23 pull ups for a grand total of 111 pull ups! YEAH BUDDY! I feel like my grip is getting a lot better that is very exciting for me.

This video is from one of my last rounds of pull ups just for fun I thought that I would post it.

Code Brown

2009-11-09T18:14:00.000-08:00

400m run
25 swings
25 slams
400m run
20 swings
20 slams
400m run
15 swings
15 slams
400m run
10 swings
10 slams
400m run
5 swings
5 slams
time: 14:46
PR!! Last time was 15:19! Ya buddy!!

Push Press
3x77
3x87
3x97

Saturday Cleans, wall ball and P-hill

2009-11-09T18:06:00.001-08:00

p-hill
21 wallball
21 cleans (65)
p-hill
15 wallball
15 cleans
p-hill
9 wallball
9 cleans
time: 8 or 9

Friday

2009-11-09T17:59:00.000-08:00

200m run
12 db snatch
5 pull ups
7 rds
Time:10:33

O-Head squat
5x77 lbs

Wednesday - Jackie

2009-11-06T07:34:00.000-08:00

1000m row

50 thrusters (45 lb)

30 pull ups

time: 9:04

My goal was sub 9 minutes. Just missed it. But I do have lots of areas where I can make that up. So hopefully next time I will go sub 9 minutes.

Boo to Bear Crawls

2009-11-02T20:18:00.000-08:00

400 m run
5 bear crawls

10 dips (micro mini band)

15 wall ball (14 lb)

3 rounds

14 something was my time

Horrible workout Saturday

2009-11-01T20:13:00.000-08:00

21 kb swings (35)

3 broad jumps (6 ft)

p-hill run

18 kb

6 broad jump

p-hill

15 kb

9 broad

p-hill

12 kb

12 broad

p-hill

9 kb

15 broad

p-hill

6 kb

18 broad

p-hill

3 kb

21 broad jumps

p-hill

time: 18 something

This was painful and my body is still feeling the pain! Santos said that I had the best broad jumps and that made me very happy because I was the last person in!

What is your Fran time?

2009-10-30T22:09:00.000-07:00

21 thrusters

21 pull ups

15 thrusters

15 pull ups

9 thrusters

9 pull ups

time: 4:43!!!

Last Fran time was 6:24!!!

Totally excited to have cut 1 min and 41 seconds off of my last Fran time!!! This workout was hard as always! I took more rest then I should have but it just means that I have more time that I can cut off of this workout and I am looking forward to working toward that goal! I was pretty excited when I asked my husband what his best Fran time was and he said 4:45. I beat him by 2 seconds but as they say in Crossfit... Every seconds counts!!

Tuesday & Wednesday

2009-10-29T21:36:00.001-07:00

Tuesday was another O-lifting day. I am not sure if I am getting any better but I do enjoying working on the snatch and clean & jerk.

Wednesday

50 double unders

25 burpees

40 double unders

20 burpees

30 double unders

15 burpees

20 double unders

10 burpees

10 double unders

5 burpees

time: 8:31

Last time I did this workout I got 8:59. Nice to see some movement in my times.

I do need to do better on my eating habits which seem to be in the toilet right now.

We are leaving for Maui in 28 days I would like to be about 5 lbs lighter so I am going to put a better effort into how I eat starting tomorrow with the exception of a drink at Tainted Love tomorrow night.

Anyways...looking forward to Fran tomorrow if I am able to get done with work soon enough to be there for the 6 pm class!

Monday-15 min Cindy

2009-10-29T21:35:00.001-07:00

As Many Rounds as Possible in 15 minutes

5 pullups

10 push ups

15 bw squats

I got 11 rounds +5 pull ups +5 push ups

Saturday

2009-10-25T09:28:00.000-07:00

Had a great morning training Lowell and then had a great group class at 9 doing R&R

a 500m row followed by a 400m run 5 rounds!

Jay set a personal and new gym pr by finishing in under 20 min.

Brett decided to wear a 40lb vest (yes he is a little crazy sometimes)

Emily set a gym PR and did great for her fist R&R.

Allan did 4 rounds and finished a second after Emily. It was a great dash to the finish!

Later I got to spend some time with my dad and we laid tile in the entry way. Looking forward to grouting it today!

Had a great time with at a girls night where I made flank steak pesto rolls that were great!

Ended the evening with some of Donald Miller's new book that I want to share with you. He is talking about story and how our lives are stories.

"I've wondered, though, if one of the reasons we fail to acknowledge the brilliance of life is because we don't want the responsibility inherent in the acknowledgement. We don't want to be characters in a story because characters have to move and breathe and face conflict with courage. And if life isn't remarkable, then we don't have to do any of that; we can be unwilling victims rather then grateful participants."

I am hoping that today I will live my life as a participant and not as a victim.

Blessings!

Friday Helen

2009-10-25T09:26:00.000-07:00

I am beyond excited about my Helen workout on Friday!

My last Helen time was 10:04 and when I did that I thought that I had worked really hard to get that time. So my only goal for today was to be done with Helen in under 10 minutes.

3 rounds

400m run

21 kb swings

12 pull ups

time: 9:16!!!

What a great day to not only beat my old time but to cut 47 seconds off of it!!

Needless to say it made my evening!

Thursday

2009-10-23T06:26:00.000-07:00

Really bummed that I missed out on working out Wednesday night, but that is what happens.

Yesterday we worked on hang snatches, snatch pulls and clean & jerks

Monday Monday

2009-10-19T17:22:00.000-07:00

Morning
Press
5X5
55x5
65x5
65x5
65x5
65x5

High Bar Back Squat
119x5
119x5
119x5

Evening

200m run

7 pull ups

11 wallball (14)

Rds in 15 min

8 rounds

Schmoke you

2009-10-14T18:46:00.000-07:00

15 kb swings (35 lbs)
15 push press (65 lbs)
15 d-ball slams (12 lbs)
15 box jumps
5 rounds for time
Time: 13:25
My last time was 15:55 BOO YA!!

Monday

2009-10-14T18:45:00.000-07:00

400m run
20 dips (with a band)
20 SDHP
20 Wall ball
400m run
20 SDHP
20 Dips
20 Wall ball
400m run
time: 13:06

Friday

2009-10-10T08:06:00.000-07:00

AMRAP in 15 min
10 db thrusters (25 lbs db)
5 high box jumps
200m run
7 rounds

This SUCKED

Wednesday

2009-10-10T08:04:00.000-07:00

200m run
10 pull ups
10 front squat (87lbs)
10 burpees

Time 12:02

Monday

2009-10-10T08:03:00.000-07:00

Annie's Evil Twin
50,40,30,20,10

weighted lunges and sit ups (25 lb dbs)

Time: 10:42