Wednesday, November 25, 2009

Wednesday-Almost Turkey Day!!

This am I ran the 9min timed trial. I attempted to use my IPod for the timer but that didn't go so well. I ended up running 1.25 miles not sure how long! Oh well such is life. Then I played with the 6am crew on all of their lifting this am. WOW. Shoulder press-got up to 95lbs, push press sets of 3 stayed at 95, Push jerks worked up to 115 for sets of 5. That's a long ass workout out and lots of reps. I'm sure my upper body will be feeling that one tomorrow. Shoulders will be tight. Lifted with Sarah this am...always a pleasure girl! I'm looking forward to sleeping in tomorrow and being a bum!!

5am-Chicken, nuts
8am-Chicken, mixed up veggies, nuts

Tuesday, November 24, 2009

Tuesday-The parents are in town

I haven't seen them yet but they are here! It's always nice to have family around the holidays! Today I had to make up my benches 5 sets of 5. 110,115 for the rest. Then it was cakewalk-800m run, 30kbs, 30 box jumps, 30 pull ups, row 1,000m, 30 pull ups, 30 box jumps, 30 kbs, run 800m. Holy crap that was no cake walk. That was serious crossfit on a Tuesday morning. Sub 27 so I'll take it!! Nice work Hip Kitty with right around 24 min!! It's the 6 week point for our little paleo challenge and it seems that everyone is feeling down about the first half. It's ok girls, we're all going to let it go and really try and focus on the next 6 weeks. This is the hardest time of year and if we hold ourselves accountable we'll be just fine come January 12. Not to say there isn't going to be cheats, but I'm going to try and keep them under control. I'm happy with the progress and If I can tighten it up I'll be right on track. A huge Thank you to Sarah for donating a massage to the pot....The challenge is for sure on now!! Everyone wants a free massage don't they???

5am-beef, nuts
8am-Turkey burger, strawberries, eggplant and some mixed veggies, nuts
12pm-Lunch at Johnny Malloys-Cobb salad, nuts
6-1/2 apple, cheese, carrots, nuts
7:30pm-Chicken, broccoli, salad, nuts

Monday, November 23, 2009

Chad's 30th Birthday!!

Hey guys Everyone is invited to our Holiday/Chad's no longer in his 20's party. It's this Saturday, November 28! Sorry about the last minute notice as I have been crazy busy lately. Anyway the festivities start at our house at 7:30 p.m. and then the trolley will pick us up for the PUB CRAWL. You all are more then welcome to come earlier as the boys will be watching football. We'll have tons of booze at the house but if there's something that you love bring it. The trolley allows drinks on board so remember a little cooler if you like to drink and ride! If you don't want to ride the trolley all night you can always take a cab back to our place at any point. Although, I highly recommend staying for the entire night. It's going to get nutty. We have plenty of space at the house if you need to crash--NO WORRIES!!! Won't you come and join us????? The more the merrier, bring a friend!


This morning I decided to do Back squats and hit the bench on Wed. 5 sets of 5 went like this- 165, 170, 175, 175, 175. I was feeling the 175. I might have been a little shallow on my last set of 5. When I get tired I don't trust myself to drive out of the bottom. Gotta stop that! Then the Chief at 100lbs. 20 rounds. Push ups got a little shady as I got tired. Getting better though. Shout out to hip kitty for upping the weight and still slammin' 20 rounds. Nice working out with you girl!! Love the energy. Back tonight to make up sit ups and grab a CFE wod

5am-some Turkey burger, nuts
8am-Turkey burger, eggplant, cauliflower, nuts
12pm-Spaghetti squash, chili, small salad, nuts
7pm-Jason's-Side of chicken, 2 eggs, salad, nuts

Death by 10m. 14 rounds and totally exhaustion. 100 ghd sit ups and I was out!!

Sunday, November 22, 2009


Darn it! I thought I had PR'd on Nancy on Friday but looking at my stats I didn't :( I beat my last score but my PR is under 16 min. SHOOT! Looks like I really do need to get my running in order!!

Saturday, November 21, 2009


Friday-Decided to do Nancy- 5 rounds-400m run, 15 OHS at 65lbs. My squats were much better, but I was struggling on the runs. I ended right around 16min which was a better then last time so I'll take it. Saturday CFE wod with Sarah we decided to run 1.5 miles for time. A little yoga and then off to the dog park with Liz and Jake. I'm pooped! My running has not been so steller. When I added it up, I ran like 8 miles this week which I haven't done in a while. Tossing in the CFE wod's has helped, so I'll keep focusing on that. Meals have been good. I just know I'm over on blocks. When I start my 3 on 1 off I'm going to really try and keep on eye on measurements!

Thursday, November 19, 2009


WOD was CnJ 6 sets of 1. Set a new PR today at 140lbs! Hell yeah. I was seriously super excited about this pr. I have been working a lot on getting my shoulders stronger and it's finally working. YES! Then I did the Daily Wod at 110lbs. My times went like 3:56, 4:46, 5:56 about a min difference. Pull ups slowed me down but they are coming back. Shout out to Hip Kitty for killing it this am! Nice work girl.

Turned into a IF morning
2pm-Yikes! Just eating lunch, work is nutty. Pork loin, veggies, salad, nuts

Wednesday, November 18, 2009


Sometimes I get a bug in my butt to run long distances. When I am done I remember why I try and stay away from anything over 20mins!! J/K it was good for the soul. I ran a CFE WOD from last week. 40 min for distance 85% pace. I got exactly 4 miles. I'm not really sure how to pace myself at 85% I just wanted to run...I truly didn't care how far.....just for 40 min. straight. There is something to be said about mental strength when it comes to running long distances. I think I am going to try and toss those in my workouts again.

IF today :( It's one of those day where I am already hungry!!
Made it through the long IF today. Lunch was a huge salad, pepper/broccoli, nuts, ground turkey
3:30 or so-Meatloaf, cauliflower, zucchini/squash, nuts
Dinner was-A little Salmon, chicken, pork, beef-rib city a few ribs, cauliflower, peppers, guacamole
Trail mix

Tuesday, November 17, 2009


Monday wods- Back squat/Bench sets of 10-Love sets of 10....Can't remember where I started with squats but it was 5lbs heavier, bench 95, 100, 100, 105, 105. CFE WOD with Sarah. 1 min on 3 min off 6 rounds. We covered about a mile-sprinting that is! Nice
Tuesday-WOD was deadlifts 5 sets of 3. Started with 225, 230, 235, 240, 245! Hakuna Matata 15 min AMRAP at 105lbs. 1 clean, 1 jerk, 2 cleans, 2 jerks, 3 cleans, 3 jerks, 10 box jumps. 7 rounds 1 clean n jerk. That was harder then it looked!! Jenn has been lifting with me the last 2 days, it's nice to have a workout partner again. She's super strong, now she's just gotta stay focused and soon she'll be kickin my butt! That was a lot of work in 2 days, non the less 13 hours. WTF it's only Tues. Long week ahead :)

5am-chicken, nuts
8am-chicken, veggies, avocado, left over squash/zucchini
12pm-Spaghetti squash with meat sauce, avocado
4pm-Salad with turkey sausage, nuts
7pm-Ground turkey, salad avocado, some veggies
8pm-Some ground turkey with ket & mus! Yum

Friday, November 13, 2009

Friday the 13th!!!

It's been a good Friday the 13th thus far! I PR'd on my Power Clean this morning at 145lbs. Nice. Didn't do so well on the DWOD but I am just going to let that go. Work was crazy as hell. Shopping in the morning for the big football game bus trip on Sunday and a huge fashion show at work. I just got done and I've been running all freakin' day. Can't wait to get home and have a beer, lord knows I need one!!

Thursday, November 12, 2009

Thursday-Shoulders are WREAKED

I think CFFM should take a picture like this. It so reminds me of my Volleyball days.

Today's wod was OHS 8 sets of 2. Started at 95, 100, 105, 110, 110, 115, 115, 115-No drops but came super close. If I can just get a good start position I am golden and don't come forward. I need to work on Jerking the bar up with my hands nice and wide. Winchester- 5 rounds for time. 90 sec b/t rounds. 30 walking lunges, 200m run, 30 KBS. Since the boys used the 45lbs bar I was thinking I could use the women's bar on the lunges. No such luck as J advised me to use the 45. So I gifted myself the 16k kettlebell for the swings! The runs and the swings were GREAT-no breakage. The lunges about crushed my shoulders after round 3. There was serious pain in the shoulders in rounds 4 & 5. I can not wait until all of the soreness hits, it's going to be grand :)

5am-Chicken, nuts
9-Salmon, red pepper, cauliflower, nuts
12pm-Chicken, salad, nuts
3pm-A little meatloaf, veggies, nuts

Wednesday, November 11, 2009

Veteran's Day-Wednesday 11/11

Happy Veteran's Day everyone. So in honor of Veterans day I was going to run a 5k. However the weather did not agree with me this morning. In the middle of my warm ups it started pouring down rain. CRAP! J suggested I do 100 burpees instead. Love to get me some burpees. Tried to stay 10 on the min every min but drifted after 5 rounds. Finished with 10:50 which I know is an improvement from last time...I'll have to dig out my numbers.

IF today
Ate good all day. However an apple with too much almond butter right before I went to bed was not the best choice in the world. I've got to keep that shit in check!

Tuesday, November 10, 2009


Totally feeling it from yesterday. I'm already tired and it's only Tuesday. WOD today was power snatches. 8x2-2 sets at 75lbs the rest at 80lbs. Yuck that's all I have to say. I've been wanting to do "No Slop" since I saw it posted so finally it was my turn. 4-100m sprints with 30sec. rest in between. 20 C&J at 95lbs, 4 more rounds of sprints. 10:03 so close to under 10 min!! So we were suppose to re-group this morning for the Paleo challenge but just Kary and I showed up at 6am. Shame Shame girls!! We both are doing well on the plan, having cheats but getting back track has been good. I must say I did have a 5 day stint where things were not good but I feel better this week. We have decided to meet up on Tuesday, November 24 at 6am at the gym for our 2nd round of pictures. So Melissa and Jenn you better be there to check in with us!! We also decided to extend it until January 12 to help get through the holidays and to really see more of a difference. The challenge is still on!

5am-Chicken, nuts
8am-Salmon, veggies, hummus, nuts
12pm-Spaghetti with meat sauce, small salad, nuts
slice of meatloaf, rest of my salad, nuts
8pm-Ground chicken with taco flavoring with cheese-ket & mus, slice of meatloaf, guacamole, some salad-
Lots of almond butter with almonds. -It got a little nutty but I couldn't get full last night....
Cheese and almond butter both do not agree with me but I love them both!

Went to yoga last night. The last 5 min of relaxation makes it all worth it. I needed that!

Monday, November 9, 2009


I just love this sign. I don't think Chad would ever say this to me, he knows what's up!

Up with great sleep this morning. I was feeling good no soreness, excited about singles! Started with Back Squats-190,195, 200, Thought it was 210 but it was 220-with 10 extra pounds on one side-missed, 210-missed, 210-yes. I totally f'ed up my mental game on the 220 screw up. Seriously it is all mental when it comes to heavy weight. My last rep at 210 was strong and clean. I wanted to go for 215 today, next time. Back tonight for heavy bench.
Made it back to the gym to heavy bench. 125, 130, 135, 140-New PR finally!, 145-almost but a miss. CFE WOD with Spaz & TOY-Tabata on the rower, 16 rounds. 1450 meters. Yeah that sucked.

5am-Salmon, nuts
8am-Salmon, veggies, nuts
12pm-Turkey chili, salad, nuts
7pm-Salad, spaghetti squash with meat sauce, nuts

Crossfit Spaghetti-
Cut squash in half bake for 40min on 375. Scrap out seeds and put the rest into a large bowl. It actually looks like pasta! Meat Sauce-1lb ground turkey, beef or pork, 18oz can of tomato sauce, 1 14oz can of diced tomatoes,2 T Italian seasoning, a little water, 1/2 cup red wine, 3-4 garlic cloves, 1/2 yellow onion, 1/2 cup mushrooms, fresh cracked pepper. Brown meat, add garlic and onions. Add the rest of the ingredients simmer. I added and deleted some of the items on the list to meet my taste buds. It really helps curve the craving for pasta. Especially when your husband eats it for dinner! I wish I could say I made this recipe up but I totally stole it from another crossfit blog. Enjoy!!

Saturday, November 7, 2009


Hope the pose clinic went well! I got to work at 6:35a.m. this morning. Yuck! Garage sale/Free breakfast really went well. I think I had over 200 people in and out because I know I made 250 cups of coffee and that shit was gone! Anytime it's free food they'll come :) Stayed away from the goodies that costco provided although those muffins really were tempting. I am looking forward to my much need massage at 2pm. Oh yeah a hour and a half people, it's going to be grand! Have a great Saturday and maybe we'll see you tomorrow!

Friday, November 6, 2009

Friday-The day of WOD's!

Don't forget anyone who wants to come we are getting together and sharing some thanksgiving recipies and foods at my house on Sunday at 3pm. I know it's totally last minute but if you can make it great! Everyone is welcome.

This morning I had 2 PC on the min every min for 15 min. 120lbs-no misses. Although I do have a sweet bruise on my clavicle! Then Tabata gone wrong 1.0. Deads/push ups. Stuck with regular push up since I have been strugglin' with these.Helped out with Sarah on 101's. Dig it!
Decided to come back after my meeting for a CFE wod. Did the interval on the rower with Jen's help. Then ran with the CFE girls 5min on 2 1/2 min off, 6 min on, 3 min off, 7 min. on. Ran around 2.25 miles. I am beat that's for sure. Not really sure what I was thinking today other then sometimes I am crazy. I was trying to get everything in today so I could have 2 days of rest!!

Ate well today. At a meeting for lunch so it was out of my control but I did the best I could.

Thursday, November 5, 2009


I had a GREAT night of sleep. Didn't wake up once until 3:45am to say to the clock just give me 1/2 hour more and it did :) It amazing how great you can feel with a good night of solid sleep. This morning I had Jerks 5 sets of 3. Started at 110, 115, 120, 120, 120. My 4th set at 120 was wobbly to say the least. I don't think I was splitting wide enough. Tough set but got through it and finished strong. I wanted to try and handle the truth this morning and that's what I did. 12 min AMRAP of 7 back squats at 125lbs and 10 burpees. 7 rounds and 1 squat. I will have to make up my weighted step ups tomorrow. My muscles were shot this morning.

4:30am-Shrimp, nuts
8am-Fish, avocado, veggies, hummus a few nuts
1pm-Turkey burger, a little fish, avocado, veggies with hummus

Wednesday, November 4, 2009


I've been slackin with the blog. Haven't been doing the best with the nutrition-last 2 days went to hell but today's a new day and I'm ready to roll. I am feeling better then when I started eating Paleo but I still have a long way to go. Often I wonder if I'll ever get there again. Then I remember that Rome wasn't built overnight. It'll happen, patience Michelle patience. Today I did tosh on the rower. 250, 500, 750 m 3 rounds rest 1:1 basically. Actually did the best on my last round. Probably because I could see the finish line.

IF today
12pm-Starving! Fish, salad, veggies, avocado, nuts
4pm-Same meal pretty much

Monday, November 2, 2009


This was me on Halloween with one of my cute little residents cleaning up after the party! Sorry Kary I couldn't find a good one of me as Snow White from the kids event, so you get the blonde Cleopatra! Blonde's have wayyyy more fun :)

Great weekend, not enough rest! Thanks everyone for bringing a dish and celebrating with us. I know the Baconator appreciated it. Ate too much but it was wonderful!! WOD today was back squats and bench-5 sets of 3. 170, 175, 180,185,190-3rd one was a little shallow. Bench 125 across the board. I am super happy with my squats but my bench sucks lately. I have taken out push ups on my warm up b/c it hurts my shoulder but I'm going to have to suck it up and bring them back. I am guessing that is what is making the difference?

5am-Fish, nuts
8:30am-Fish, apple, nuts