Thursday, December 31, 2009

Done with Helen done with 2009!

It's New Year's Eve day!! So excited to kiss 2009 goodbye, although not looking forward to work tonight :( I've been super lazy all day and I'm having a hard time getting motivated to get ready! This morning joined Sarah at 6am for Helen. I was a little nervous since my pullups haven't been so wonderful. But Sarah convinced me to try the new bar. So I did and to my surprise I beat my old time by almost a minute! 3 rounds- 400m run, 21 kbs at 24k, 12 pull ups. 10:15 NICE! Thanks girl. Played a little on the rings and a few handstand holds before me called it a morning. Shout out to Jim for joining us and doing great on the WOD.

Nuts, salmon
Salmon, peppers, celery, broccoli, avocado
Salad, ground turkey, some veggies, avocado and a few nuts
nuts, veggies, coffee
Food at NYE party to much to list!

Wednesday, December 30, 2009


Looking forward to one more day and then a break! I'm sore!! This morning I did a short CFE wod on the rower and then the DWOD. 21 db snatches L/R arm, 200m run, 9 burpees, 15, 200m, 15, 9, 200m, 21. A little over 10 mins. Great working out with Sarah and stuntman. I miss having a crew to do the wod's!

Ground turkey, avocado, nuts, salad, celery
Salmon, broccoli, mixed veggies, nut and an avocado
1/2 a hot dog

Tuesday, December 29, 2009

Tuesday and it's F'in Cold!

I think I brought the cold weather back home with me...yikes~ This morning I did some front squats 5 sets of 3. It's been a long time since I've done these and it showed. I noticed today big time that when I start to struggle I go forward on my squats. I'll need to practice front squats more often! Got up to 135 for a set of 3. Then bench 90% of 1 RM 5 sets of 2. 130lbs across the board. No misses..nice. Back tonight to catch a CFE wod with Sarah. Let's hope it warms up a bit :)

5am-Chicken, nuts
8am-Protein shake, pepper, nuts, lots of coffee to stay warm!!
12pm- Turkey Burger, pepper, salad, avocado, hot tea
Clean dinner
a couple of handfuls of peanuts

Monday, December 28, 2009

I'm back!

It's Monday and I'm back in Florida!! Tried to get up this morning and make it to the gym but decided I was tooo tired from all of the traveling and festivities. I only missed one full day worth of workouts so I was happy about that. Did pretty well on the diet until the last 3 days. But it was the Holidays so it's all good. It's back to the grind and I'm looking forward to the many changes that 2010 will bring. 2009 was just a hard year for a lot of people, so I'm not sad to see it go! I'll be at the gym tonight getting caught up.
WOD's-Deadlifts set a new 3 rep max-265bs! Then 7 rounds of 7-PC-thrusters, pull ups at 73lbs then 750 row. That sucked! Under 17. I was just happy to be finished! Tomorrow it's back to the morning routine so poor Sarah doesn't have to work out by herself anymore! What's up 6am???

Thursday, December 24, 2009

Christmas Eve!!

I can't believe it's Christmas Eve!! I'm heading to breakfast with my mom's side of the family. I always miss Christmas dinner with them b/c we are usually at Chad's Parents house. It's the back and forth game here in NY. Christmas Eve with my dad's family, Christmas morning with my parents, Christmas Day with Chad's. Run, Run, Run. However, I am thankful we are able to see both sides of the family when we come home! I've done a little snatch practice, cfe on the rower, squats, 21-15-9 of burpee dumbbell thrusters and pull ups. Gotta run..MERRY CHRISTMAS

Tuesday, December 22, 2009

Cold Weather Update!

So I'm back home and the weather is fabulously cold! Kind of nice change of pace though. I've been visiting with family and today is all about my friends so that'll be fun. WOD's have looked like this...Saturday-Lots of wallball shots and about 50 pull ups, Monday-Back squats, presses and CFE on the rower, Tuesday-OHS and 9min amrap of PC, KTE, Pull ups. 9 min AMRAPS are the best :) Crossfit Ithaca has been great, although I miss my peeps. I'm running late so I"ll catch up with everyone later! Keep up the good work guys!!

Friday, December 18, 2009

Friday Finally

I have decided that I am beat up! I have been running like gang busters since Thanksgiving and it caught up to me this week. Another ko ko day with me and my O lifts. When my head is cloudy my lift are CRAPPY. Split jerks- 115, 120, 120, 115, 115 x 2 each set. Run forest run-800m, 25 GHD, 25 KTE, run 1 mile, 25KTE, 25 GHDs, run 800m. I was feeling good until I turned around on my last 800 and thought someone had shot me in the side. I got a horrible cramp and had to walk. I go through phases with these side stitches. Haven't had one in a long time, but they suck and i had to finish at a not so stellar pace. Happy with my KTE though! We are just going to pretend that this week didn't happen at crossfit :)
I am so excited for the long break. I need to catch up on some sleep/rest and stop thinking about work. I'll have to figure out how to shut off my emails on my blackberry b/c I consistently check it.--what kind of vacation is that right?? I'll try to blog as much as I can, and if all goes according to plan I"ll be able to catch 6 wods while I am home. I'm gonna miss my CFFM crew but Merry Christmas guys. See you when I get back. By the way I talked to my dad this morning...he told me to bring home some warm cloths, it was 0 degrees this morning and there's snow!!!

Thursday, December 17, 2009


So Wed was my day off but I entered in a bench contest at my "Shower Gym". I was able to put up 145lbs and get in a little more chest work while I was at it. Just found out this morning I won!! Yeah 6 months free of showers and can't beat that. This morning I had a ramdom squat workout. Which ended up being a CFFB WOD. 7 rounds for time of 6 back squats at 135lbs, 8 broad jumps 6ft. Played around on the rings with Sarah and had some fun!

5am-Ground turkey, nuts
9am-Ground Turkey, nuts, veggies, COFFEE

Tuesday, December 15, 2009

Tough Time of year!

It's just a tough time of year right now to stay motivated. This is when many people fall of the wagon and don't come back to crossfit until after the New Year. It's a pain in the ass to stay strong during the holidays. It's just so much easier to eat cookies, lay on the couch, and be a bum (especially back home where it's cold, snowy and glumly outside). I on the other hand have no choice but to suck it up. I have goals and things I need to accomplish come judgement day- March 13. If I can just keep pluggin along, I'll get to where I need to be in 3 months. It's been a slow process this time around, seeing improvement. I am right on that edge, I'm about to turn the page and get over the hump I have been on...If I can only keep it together through the holidays. I'll just have to keep reminding myself of this post for the next few weeks. Only 4 days until I fly on the big bird all the way home. I'm super excited, snow here I come!!

5am-Some ground beef, nuts
8am-Protein shake, nuts
12pm-Ground beef, salad, nuts, peppers
7pm-Ground turkey, veggies mix up, avocado, peppers

Monday, December 14, 2009


The game went great, my nutrition did not. Had too many beers, cheese and other items not on the Paleo list. Felt out of it this am when I went to the gym. Power cleans sets of 3. 120, 125, 130-missed, 130, 130. My cleans were ulgy this morning. I could not find it. Went home and ran the block.


Saturday, December 12, 2009


Didn't go to bed until late b/c of the party. Up early to be at the gym at 8am. Nice to see B and Meriel this morning! Back squats 5 sets of 5 at 90%. 165 across the board. Bench 5 sets of 1. 130, 135,`140, 145 new PR, 150 missed. Day filled of running around. Watched Food inc. all I can say is WOW. Almost didn't do my CFE wod but decided to suck it up and run in the dark. Ran for 15 minutes. Food has been good all day. I need to focus tomorrow as I have the football game with my residents. Usually these days end in too much drinking and eating. But I am really going to try and keep it tight!!

Friday, December 11, 2009


Slept into today...So nice! Kids party last night went wonderful. Santa on the firetruck was a huge hit. Thanks Bonita Fire Dept! Worked a super long day and paid for it. I ate all day yesterday. Got into the salted peanuts, diet coke but stayed away from the candy :) IF today

Chicken, a little meatloaf, nuts, salad
Chili, veggies, nuts
Cheese, pepperoni, veggies, cashews, dip, a few beers-Holiday party

Thursday, December 10, 2009


Up EARLY this morning! Dysfunktional with Doug this am. 1,000m row, 15,12,9 one arm thrusters with 25lb DB and Pull ups. 11:40. Super excited about my pull ups. I think i'm getting lighter :) Then a little Demo WOD and Mother of Pearl with Sarah. Let's just say my times were consistently slower than Sarah's :) I didn't time myself..probably should've. But somewhere down the line I've got to learn to push myself just as hard without the stop watch. I was just glad to complete it after this AM's WOD and the brutal beat down from yesterday. I'm good with it.

8am-Eggs, veggies, avocado and a few nuts-Thanks Sarah I needed that
12pm-Chili, cauliflower, nuts

They just posted my Sectional..Save the Date guys March 13,14-2010. I'm super pumped, this gives me 3 months to train for it!!!!

Wednesday, December 9, 2009


Slept like crappola. I have a lot on my mind right now and it's keeping me up at night! Snatches 5 sets of 3. I felt like I dialed my snatch in on Saturday. But as soon as I put weight on the bar, I forgot all that I learned. Back to the drawing board on these! Then Hansen WOD from Pearl Harbor day. That seriously was an ass kicker. The burpees sucked the life right out of me. 36:09.
Oh if you guys want some Grassfed beef let me know. I'm going to bring some in tomorrow!

IF today
Chili, cauliflower, salad with some serious veggies, nuts- I almost didn't make it today...totally starving!

Tuesday, December 8, 2009

Tuesday-Strength day!

It use to be that Monday's were always my strength day but now that my schedule has changed it could be any day of the week. This week it was this morning. Not feeling the 1rm on back squats as my hamstrings and hip flexors are sore as hell. So I did 90% of 1 RM 5 sets of 2 across the board. 195lbs. Still no joke, it was tough. Then onto Bench sets of 5. I had looked at my last cycle and only got up to 115lbs so I was thinking that was my 5 rep max. Upon further review I found 120lbs for a set of 5 a few months back, darn it. My sets looked like this....115, 120, 125, 120, 120bls x 5 no misses. WOW that is a huge improvement for me and a new PR. Awesome! It must have been the load up of fat and carbs last night :)

5am-Lobster, nuts
8am-Turkey meatloaf with a little ketchup, veggies, nuts
12pm-Lobster tail, salad, nuts
8pm-Yikes just eating dinner. Chili over cauliflower, nuts--Cauliflower did not cut it as I watched my husband scarf down rice and chili :(

Going to try and get in a CFE WOD at Estero park tonight after work. Thanks Jenn for the Garmin! Ok that sucked, but glad I did it. I have realized I need to do them every time they come up in CFE wods. Ran hills at Estero park. 3/4 mile 8:30, 3 min rest, 3/4 mile 8:30. I stopped the garmin at exactly 20min. I lost count my first round but the 2nd time around I think it was 13 hills.

Monday, December 7, 2009

December 7-Pearl Harbor Day

Remembering Pearl Habor. Today is my rest day so I will not be running the WOD with everyone. However I will make it up in honor of Pearl Harbor. Slept in until 6:45 a.m. whooo hooo. Body is starting to feel the loveliness from the past 3 days. However I think the hot tub is helping!!

Turkey Meatloaf, butternut squash, pepper, nuts
Turkey Meatloaf, salad, pepper, nuts

Thinking about some pb probably later with an apple. Yum yum.
Totally ate the apple and another 1/2 with Pb. Had a chocolate fix as well and had some sugar free jello pudding!!! It's all good.

Sunday, December 6, 2009


Saturday was our Olympic Lifting Clinic and it was awesome! Well worth every penny. I feel like I came away with a better understanding of the snatch and my cleans are getting there. I'm looking forward to trying a few of the exercises and improving my technique over the next few months. After the clinic I did the 400m walking lunges. THANK GOD Jenn stayed with me. That was not so much fun. 325 steps 15:31. Sunday CFE wod with the girls at lakes park. 10 100m sprints- Stayed between 16-17 sec. Not sure how accurate that was since I was timing myself but I know I gave it 100% every time so that's all that matters. Then to the gym to meet coach for my WOD. Latter with cleans and push ups. 10-9-8-7-6-5-4-3-2-1 cleans at 105lbs alternating 20-18-16-14-12-10-8-6-4-2 push ups. 16:07. So far I have ate pretty clean all weekend. No alcohol so that's good :) I found out I only have 3 months to train for the qualifier not 5 like I had hoped. It looks like the diet needs to be seriously dialed in starting today. I am game since that is what is going to make or break my chances. I'll see you all on Tuesday, since Monday is my rest day!!!!

Friday, December 4, 2009

Friday-For the Lumberjacks

Today's WOD was dedicated to the victims of Fort Hood on Friday, December 4th. Lumberjack 20- 20DL at 175lbs, 20 KBS @ 16, 20 OHS at 73lbs, 20 burpees, 20 pull ups, 20 box jumps, 20 squat cleans with 25-30dumbbells, run 400 m between each exercise. That was solid. Came back and did 3 rounds of squat failure. Started with 155lbs-15 reps, 125lbs-22reps, 95-40 reps. OUCH. See you guys are the OL clinic tomorrow morning!!

8am-Protein shake, nuts
12pm-Turkey burger, salad, nuts
4pm-Turkey burger, veggies, nuts-I was super hungry!

By the Way-Check out crossfit football's website today!

Thursday, December 3, 2009

Thursday-Sleep is great

Sleeping in just 2.5 more hours during the week, makes a huge difference! I went to yogilates this morning to stretch it out a bit.

IF today
12pm-Chili, salad, nuts
3:30-eggs, broccoli, celery, peppers, nuts

Wednesday, December 2, 2009


Up with short sleep as I worked late last night..Yuck! CFE wod 12 min timed trial 1.37 miles. I know I can get 1.5 gosh darn it my running sucks right now. Then 400m run, 25 pull ups, 400m run, 50 curb push ups, 400m run, 75 sit ups, 400m run, 100 air squats, 400m run. 22:53. I am so looking forward to my rest day tomorrow...sleepin in!

8am-Eggs, veggies, avocado, lots of coffee
12pm- Chili, salad with avocado
Dinner at Ruby Tuesdays-Huge salad, chicken, broccoli, tomato

Tuesday, December 1, 2009


The Fun Begins!

Wow it's been almost a week since i've blogged! Lots has happened since then...Thanksgiving was great. I stayed pretty paleo with a few slips for sure not zone measurements. Saturday was kayaking with the manatee and the famous Trolley ride. Lots of fun from what I remember! Sunday brought a awful hangover along with hangover foods and drinks. It's now Tuesday and I feel better but not as good as I could. I for sure got derailed for about 4 or 5 solid days but it's now time to be serious. The parents are gone, goals are due and I just started my new 3 on 1 off cycle. Lots of exciting changes in MK's world of crossfit. Here's what I'm going to achieve in 3 months. That's the time line I am using..not sure what it's suppose to be, so 3 months it is!!
March 1, 2010
1) 20 D/u's in a row
2) Handstand push ups-3 in a row to the floor
3) 5k in under 25 minutes
4) Power Clean my body weight
5) Squat 225 for 1 rm
6) Not have any out of control binges-alcohol or food-New Year's included! Cheats are ok.
7) Muscle up

WOD's since Friday-
Rankly Nasty-20 min AMRAP-1 complete cycle of the bear (7) at 65lbs, 15 burpees - 5 rounds, bear, 6 burpees
Back Squats sets of 5 go for new 5rm-165, 170, 175, 180 new pr, 175.
Shoulder Press sets of 1-80, 85, 90, 95, 100-new Pr
Deadlift-set a new 5 rm 1 try- Lots of warm up-245lbs for 5-New PR
Beatdown- 21-15-9-15-21 wbs, ring push ups, d/u's 2 out of the 3 I suck at! almost 18 min.

IF today-Still feeling thick from the weekend!
Chili, peppers, hummus, almonds