"Kanadian" & Chicken and Veggie Roll-ups

Today's CFR workout was from last year's CrossFit Games Qualifiers in Calgary.
AMRAP in 20 minutes of:

• 10 Wall Ball - 14lbs
• 10 Box Jumps - 20"
• 10 Deadlifts - 145lbs
• 10 Burpees

3 rounds + 10 wall ball + 10 box jumps + 6 deadlifts

This workout was, well, really hard. We followed the Calgary standards:

• Wall ball MUST touch the 10 foot line
• You must have your feet all the way on the box for box jumps
• You can not drop the deadlifts
• Chest must touch floor on burpees and jump up with arms straight up by ears.

The reps did count unless you followed the standards. The wall ball was by far the hardest part. I kept getting short of the line. We had two heats so one would count for the other. Malia was my counter and the first thing I heard was, "Julie, you're a little short." I respond back, "Everyone always says that!" Kelly said she had a good laugh. Anyways, because I didn't hit the line, they never counted. I must've had to redo half of my wall ball. I least I know what I need to work on. Whatever, I got my star (rx'd)!

Thanks for counting for me, Malia. I don't think you're the devil. :)

I should also mention that CFR raised $610 for Haiti...so far! They are taking donations until Wednesday. The Canadian government removed their cap and so has CFR. Hopefully we can get more donations!!

Chicken and Veggie Roll-ups

Paul made this for supper on Sunday night. I recommend it to everyone. We also had some asparagus on the side. The sauce was pretty much mayonnaise. We recommend using just one cup of olive oil instead of one and half. Other than that, I wouldn't change a thing. It was delish! The link has some better pictures than the one I have. Enjoy!

Back Squats and One More Week of Paleo

I started out my workout day by doing the 100 Push-up Exhaustion Test in the afternoon. The website asks to reevaluate what your max good form push-ups is. I ended up doing 26. I'm quite happy with that number.

Paul and I went to the base and did the ComTeam WOD:

• Back Squats 5-5-5 @ 82-87%
  125-130-130(3)
• BS 3-3-3 @ 88-93%
  130
• 30 Towel Pull-ups - subbed for 3 rope climbs (Should have been 15 pull-ups for each rope climb but the first 5 were quite a struggle)
• Deadlifts 5 + 10lbs - 195lbs

Day 1 of Week 3 of 100 Push-up Challenge:
14-18-14-14-20 (60 second rest in between sets)

I don't know if it was because I didn't bring my oly shoes or if I just didn't have the energy, but those back squats were tough. Not just the back squats but the towel pull-ups as well. It was the first time I had tried them. It was mainly the grip that was the most difficult part.

It seems strange that I only got sore after the workout tonight. I did 150 push-ups on Saturday and would usually start to feel sore Sunday evening. When I woke up this morning, I wasn't sore. I don't know if it's the paleo eating or the challenge but it feels great.

Speaking of paleo, I have one more week until I am able to reintroduce the foods I used to eat. I'm not going to gorge on anything. Heck, I don't even know what the first thing I want to eat is. I did have the dreams and the occasional cravings. However, I don't know if it's because I don't want to eat it or if there is just so much I want to eat I can not decide. It doesn't matter anyhow. I'm almost there!

Paleo Pizza & "Loonies for Haiti"

We made a paleo pizza tonight. It was really good. We got the idea from Hardcore Ange and the recipe from here. We ground up the almonds in a coffee grinder and our toppings were pepperoni, Italian sausage, mushrooms, green peppers, caramelized onions and goat cheese. I was nervous about the goat cheese because I hadn't tried it before. Thankfully, it just tasted like cream cheese.

After the pizza digested, I did the CFR WOD, "Loonies for Haiti":

• 200 Push-ups for time (I did intermediate which was 150)
• Everytime you take a break, you need to do 20 squats (intermediate=15) and donate $1

I incorporated day 3 of week 2 of 100 push-up challenge into the workout. Here was my rep scheme:

• Push-up Challenge: 16-17-14-14-(10-12)
• Remaining sets: 11-11-11-11-10-9-4

25:19 & $12

I wasn't able to do a max of 20 push-ups for the final set of the challenge but I never did take the full 2 minute rest and did do squats in between.

This was a great idea. However much money everyone donated today, CFR was going to match up to $500. Plus the government will match the total donation. So far on the CFR website, $428.65 has been raised. Don't ask me where $0.65 came from. There are still people who have to do the WOD. Hopefully, CFR will reach the goal of $500.

Snatch Skill Work #2

I showed up to CFR this morning not feeling so great. I think it was the combination of working nights and having a busy morning run that gave me a dull headache. Then seeing the dentist right after work may have made my headache worse. It felt worse on the drive to CFR. So, I took some ibprofen and waited. I started to go away after a few minutes. I started late but I still did the workout.

Because I just got off nights, I wanted to take it easy.

• Muscle Snatch @ 65% - scaled to 45lbs 3x3
• Snatch Balance 1-1-1-1
  33-45-55-55
• Snatch High Pull @ 105% - 85lbs 3x3

Those muscle snatches are harder than they look. I was supposed to do 52lbs but I just couldn't get it over my head.

Mini Metcon:
3 rounds for time:

• 5 Power Clean @ 80% of Tuesday max - 73lbs
• 10 High Box Jumps - 24"

3:17

Those box jumps sure didn't feel so great on my knees after the first round but I still finished with a good time.

Day 2 of Week 2 of 100 Push-up Challenge
14-16-12-12-17 (90 second rest between sets)

There was actually a second metcon as well, 150 burpees for time to be done in 3 hours. I decided to sleep instead.

Overhead Squats

I tried out the new 8am CFR class today. I really like it. It's nice to be able to workout right after a night shift.

• Overhead Squats 5-5-5 @ 82-87%
  74-76-78
• OHS 3-3-3 @ 88-93%
  79-81-83
• Deadlift 5 + 10lbs - 185lbs

Pull-ups 3 deadhang + 2 negatives x 3

300 running skips for practice.

I actually started doing 100 marching skips until I confirmed with Crystal that I was doing them wrong.

I went and got a massage after the workout so I exercise until Friday. This includes my push-ups. I should have done them when I was still at CFR but I didn't have time.

Two more nights!!

I had a dream that I was eating bread...

That's all I have to say today. Oh the WOD, right.

"Clean Up!"
Power Clean 1-1-1-1
60-70-80-90

Then 85% (of daily max single) x 4 on the minute for 15 minutes
75lbs

Clean & Jerk Skill Work and "1/2 Angie"

Day 1 of Week 2 of 100 Push-up Challenge 14-14-10-10-15 (60 second rest between sets)

• 3 Power Cleans + 3 Front Squats + 3 Split Jerks @ 65% - 70lbs x 3
• Push Press @ 80% - 75lbs 3x3
• Clean High Pulls @ 103% - 113lbs 3x3

"1/2 Angie"

• 50 Pull-ups
• 50 Push-ups
• 50 Sit-ups
• 50 Squats

14:11 as rx'd

Woohoo!! My first mini-metcon as rx'd. I thought my time was not bad. I wonder what my "Angie" time would be now.

"Balboa"

Saturday,

Day 3 of Week 1 of 100 Push-up Challenge

11-15-9-9-13 (2 minute rest between sets)
I did all but the 13 reps unbroken. So far so good.

Today,

"Balboa"
4 rounds for time:

• 100 Single Skips
• 400m Run (The lane I was running in ended up being approximately 430m.)
• 20 Burpees

29:00

It was actually supposed to be 10 body blasters (burpee-pullup-knees to elbow) but I didn't have access to a pull-up bar near the track. Christine recommended this workout to me. She did it with Nick yesterday at the fieldhouse. She was right. It was pretty tough and it's all cardio. I even tried to pace myself through it but I still tired out really quickly. I wanted to stop at round 2. I did, however, do this right after a night shift.

I actually ran the entire 400m, no walking. I broke up the burpees into 5s except in round three where I was able to break it up into 6-7-4-3. I decided to do a cool down and stretch my legs. I really need to do that more often.

After the WOD, I met up with Christine to relax in the hot tub. CFR really needs to get one of these. So relaxing. After the soak, Christine and I went for Sunday brunch at the West Harvest Inn. It was the more wiser choice than Denny's or Smitty's. Great suggestion. I was able to pick my own food and stay paleo. Thanks for a great start...I mean end to the day, Christine. I will sleep well in my cave today. ;)

Back Squats and "Rhiannon"

Back Squats 5-5-5 @ 82-87%

125-130-135

BS 3-3-3 @ 88-93%
137-140-145(2)

Pull-ups 2 Deadhang + 3 negatives x 2

"Rhiannon" # of Double-Unders in 10 minutes: 148

I got a personal records (PRs) in double-unders today. The last time I did "Rhiannon" in October, I got 91. Also, I got 11 consecutive DU. Feels great to be able to do them again. The next time I do "Rhiannon", I'll have to not wear oly shoes.

"JT"

21-15-9 reps of:

• Handstand Push-ups - subbed with feet elevated push-ups
• Ring Dips - did the first 21 then subbed with box assisted ring dips
• Push-ups

19:57

2K row - 9:45 (Really didn't want to do this. I don't like rowing so I had to do it.)

This was quite the workout for the shoulders. By the time I got to the push-ups, I went down for one and just collapsed. My shoulders were spent. Good workout though.

Snatch Skill Work

Snatch Skill Work

• Power Snatch 2x3 @ 75% - 60lbs
• Snatch Push Press + 3 Overhead Squats 3-3-3 @ 60% - 50lbs
• Snatch High Pulls 3-3-3 @ 97% - 75lbs
• Deadlift 5 + 10lbs - 175lbs

AMRAP in 2 minutes of:

• Box Jumps - 20"

40 box jumps

Day 2 of Week 1 of 100 Push-up Challenge 10-12-8-8-12 (90 second rest between sets)

I trained on my own today but had Leah watch at certain exercises. Workout felt pretty great.

I started taking the vitamin D after work yesterday. I felt pretty good in the evening. Today, I took one at breakfast and mid-afternoon. It could all be in my head but I feel great. I didn't feel I had to try to be happy.

Phillip, I don't think I know who you are but thank you for taking the time to read and comment on my blog. Same goes to you too Tiff and Robin!! Thanks for the wonderful feedback.

Anyone who reads this, feel free to leave comments you may have. :)

Overhead Squats and Quick Paleo Update

Monday:

Day 1 of Week 1 of 100 Push-up Challenge 10-12-7-7-max of 9 (60 second rest between sets)

Warm-up: Finally, I was able to get at least 5 consecutive double unders with the magic rope. Tiff let me try out her speed rope and I was able to do 2 consecutive. I may have to reintroduce my speed rope every now and then. Heck yes!!

• Overhead Squats (OHS) 5-5-5 @ 72-79% (scaled from 80-85%)
  65-68-71
• OHS 3-3-3 @ 82-91% (scaled from 86-91%)
  74-78-82
• Pull-ups
• 3 deadhang pull-ups + 2 negatives x 3 (Tried a fourth deadhang on the third set and missed it by an inch. Dang!)

Mini-metcon: 21-15-9

• Kettlebell swings @ 45lbs
• Wall Ball @ 16lbs

approx 11:45

That was a tough mini-metcon. I couldn't finish with the rope climb. My arms were just dead.

Quick Paleo Update

After a week of paleo, I have noticed a change in my mood. I feel depressed, moody and have no drive. I really just feel like crap. I had a chat with Carla and Jess, who mentioned it could be my change in diet. Or more, it is my change in diet. They also mentioned this is the time of year some people develop seasonal depression. I'm going to be taking more vitamin D3 (2000-3000 IU) to try and convince my body I'm getting sunlight.

I'm hoping this is just part of the cleansing process because it sucks.

"Take A Number" and One Week of Paleo

Because I didn't do the mini-metcon on Friday, I decided to do the workout today.

AMRAP in 10 minutes of:

• 10 Front Squats @ 65lbs
• 10 Pull-ups

4 rounds + 10 front squats (Man that sucked. I did this at the same time as BrianB. Not someone you want to try and keep up with. He pretty much did this on the minute.)

Rest 5 minutes.

AMRAP in 5 minutes of:

• 10 Jumping Lunges
• 10 Push-ups

4 rounds + 10 jumping lunges + 5 push-ups

As always, my push-ups need some work. I was going to start my 100 push-ups program last Monday but something stopped me. Tomorrow will be the day I start. I did the first three weeks last November and it seemed to really help. In "Angie", I was able to break up my push-ups into sets of 5 until rep 60 or 65. I didn't need to do single push-ups until the final 8. Here is a link to the program if anyone may be interested:

http://www.hundredpushups.com/

One Week of Paleo

Today is officially one week of strict paleo. I actually started on New Years but I had a coffee with cream and sugar on one of my nights. But right after I went strict paleo. So far so good. I haven't felt weak. There were a couple times when I was still hungry after a meal but it was bearable.

When I tried to go paleo back in June, I was tired and weak all the time. I don't think I lasted a week. This time, I've been eating reasonably healthy in the past couple months so the transition hasn't been too terrible. Even over Christmas, I never felt I ate too much or too unhealthy. Except for the two a day lattes.

I haven't had to cut too much from my diet. There were some times when I've had a craving for some non-paleo food but it doesn't last very long. It seems to be going well for me so far. Well, except for the dreams I've been having. Is it normal to be dreaming about eating cereal and pizza?

Clean & Jerk Skill Work

Thursday was a much needed rest day.

Friday was skill work on cleans:

• 3 Position Clean (Floor-Knee-Thigh) @ 60% x 4 - 65lbs
• Rack Jerk 1-1-1-1
  65-75-85-95
• High Pull @ 95% 3x3 - 105lbs
• GHD Extensions 3x8

I wasn't in the right condition to do the mini-metcon.

Today was also a rest day. I woke up with a foot cramp and I've decided that if I have any kind of injury, I will rest. Instead, I went to CFR and took pictures of the "Chipper From Hell" workout. After the workout, I tried doing some deadhangs and got a PR of 3 deadhang pull-ups, twice. Feels great.

"Games Day"

The WOD focused mainly on strength.

• Back Squats 5-5-5 @ 80-85% - 125lbs
• Back Squats 3-3-3 @ 86-91% - 135lbs
• Deadlifts 5 @ 75% - 165lbs
• Weight Pull-ups 3 x 5-8

I haven't tried weighted pull-ups yet. So I decided to work on deadhang pull-ups. The last time I tried, I was able to do 2 deadhang pull-ups before as a warm up and that was it. I couldn't do it again in that time period. Today, I was able to do 2 for each set. Yay! After the two, I would do the remaining 3 as negatives.

Great strength workout today. Today is day 3 and my body is definitely feeling it. I'm glad tomorrow is a rest day but I might make it an active rest day and work on my double-unders again. :)

"Annie"

The WOD at CFR was "Annie Ladder".

50-40-30-20-10-20-30-40-50 reps of:

• Double-unders
• Abmat Sit-ups

We did this at the base in Moose Jaw. We brought a couple abmats and parallettes for handstand push-ups. Yep, we brought a gym to the gym.

Double-unders are one of my weaknesses. A double-under is when you are skipping, you spin the jump rope twice in one jump. I was able to crank them out a couple months ago in a warm up. However, when it was finally time to actually doing them in a workout, I lost them. In the past couple months, I would work on them in my warm ups. I wouldn't be able to get one.

One day, Paul recommended I try using one of the bigger ropes instead of the speed rope and work on single skips until I got my rhythm back. I used the ropes at CFR and was able to get one. On Sunday, I was finally able to do single-double-single skips. I was pretty excited.

Tonight, I used Paul's old rope which he called "the magic rope". The first 50 and 40 double-unders were difficult. I had to get use to the rope as it's heavier than the other ropes I've used. I finally got my groove going the 30 reps. I was pretty happy. I think I was in my 30 sit-ups, when Paul finished in under (sub) 16 minutes. Jerk. That's right I said it. Anyways, since my double-unders needed work, I or we, thought I should do "Annie" because I don't have a time for that benchmark girl. It's 50-40-30-20-10 without the ascending reps. I finally finished with a time of 21:16 as rx'd for "Annie". I was really proud of myself for finally finishing a workout with double-unders. I guess I'll have to thank Paul for giving me his "magic rope". It definitely was magic.

After the met-con, Paul and I worked on handstand push-ups on the parallettes. Well, he worked on negative handstand push-ups and I worked on handstands on the parallettes. We did 8 reps and on my last rep I did a negative.

To end off, I was quite happy with my results. Yay, double-unders!

So it begins...

I'm a day behind because of nights but it's my last one. Yay!! Back to the real world with some sunlight!

Monday's workout was day one of phase one for the competition team. We focused mainly on snatch skill work tonight. I partnered up with Tiff, which is great because we are at pretty much the same fitness level except for running. I'm no where close to her on that.

• 3 Position Snatch (Floor-Knee-Thigh) @ 60% - 45lbs x 4
• Snatch Balance 1-1-1-1
  45-55-65-65 (Didn't squat low enough on the first 65lb attempt so I repeated it)
• Snatch High Pull @ 95% -75lbs 3x3
• Romanian Deadlift @ 65lbs 3x8

This was the first time I've tried a romanian deadlift. It's different. Basically, when you have the bar on the ground, you are bent over with your bum sticking out. As Tiff quoted Shae tonight, "it's a stripper deadlift".

Then came the mini-metcon (met=metabolic, con=conditioning),

"Heavy Jackie"

• 1K row
• 30 Push Press @ 75lbs
• 15 Pull-ups

17:12

Robin called it "Short and Heavy Jackie". It definitely wasn't short for me. The rx'd weight for women was an 85lbs push press. I tried it...no way could I do 30 of them. Tried 75lbs...felt alright. I could do it. By the time I actually got to the push presses, 75lbs was a lot heavier than I should have done. I was able to do it in sets of 2s but halfway through I had to do it one at a time. Aaron told me these mini-metcons are supposed to be 5-10 minutes in length. In order for me to achieve this, I need to scale down my weight. I should have dropped the weight even more to 65lbs. I probably could have been able to do my push presses in sets of 5s. Side note, always put your head back a bit when doing push press. I pushed the bar into my chin part way through the workout. Not a pleasant feeling.

I didn't get my star today but that's alright. It was a good first day back. Today's workout, double-unders...ugh.

What is paleo?

If there are people still reading this blog, you may have wondered "what is paleo?" Paleo, short for paleolithic, without getting into too much detail is basically eating like a caveman. Quoting my boyfriend's blog, "basically, it answers the question - what did caveman eat? Well, they ate meat, vegetables, nuts, seeds, and fruit. If you can't eat it in less than an hour after killing it or picking it, then you shouldn't be eating it. In other words, if it doesn't grow, or eat things that grow, then don't eat it."

My coworker asked me if I was worried about getting the proper nutrients. Would I have to take a multivitamin? If you were to follow the paleo diet properly, you should get all the vitamins, nutrients and minerals from its natural source. The only supplements I plan on taking will be fish oil and vitamin D.

Below I have added a youtube video explaining it a little better.

Intro

So I finally picked a domain name. My title is a work in progress.

As you can see from the title, my name is Julie. I am a Medical Laboratory Technologist in the department of Hematology and am cross-trained in Transfusions. What does this mean? As a cross-trained Hematology/Transfusions technologist, I run your CBC (complete blood count), coags (blood clotting factors), look at blood smears under a microscope for any abnormalities in your cells, and issue blood products, just to name a few. The lab is hardly ever boring. We, well I, like to have fun when I'm at work. Lots of good stories that I may share on here later on.

My main reason for starting this blog was for others to see my fitness progression. I started at CrossFit Regina (CFR) November 2008. Before I started CrossFit, I went to the Y and did the usual workout, 3 sets of 10 of some isolated movement. Days would be broken up into upper body workouts, lower body and abdominals. It was fine at the time until my friend told me about CrossFit. He told me a 20 minute CrossFit workout was 10 times better than a two hour workout at the Y. I was sold. I signed up for foundations classes immediately. Only because I thought I had to before working out there. Later, I realized the first workout was free and I didn't need to go the classes just to try it out.

My first workout was 'mini Cindy'. I loved CrossFit after that. It was only a 10 minute workout but it made me sore for three days. I didn't think that was possible. CrossFit has been my main focus lately. It's all I can talk about. Just ask anyone who knows me.

About a month ago, I decided I was going to go to the sectionals in Edmonton for CrossFit Games. CrossFit Regina competition team started training in December. I thought it was tough at times but I know Robin and Aaron have a lot more tough training in store for us this year. To start off the year, CFR is holding a Paleo January Challenge, which I am participating in. It will be difficult because I have to cut out dairy, sugar and grains. I am currently on nights and the challenge is going well. We'll see what happens when I go back to days.

Before the challenge started, my boyfriend and I took before pictures of ourselves. It will be interesting to see how Paleo and phase I training may change my body in a month. Training will start again on Monday. I plan on doing a benchmark girl before and after the challenge. I think that's the best way to see if Paleo may have helped with my fitness.

Well that was a mouth full. I hope I did not bore you with this. So I will stop until my next post...