CrossFit: April 9, 2014

Warm-Up: 300m row, pointers, shuttle runs

Skill: Push Press – sets of 3 working on form before weight. I made it to 75#! For whatever reason this movement has never made sense to me in my head and therefore didn’t make sense to my body. I finally got it straight in my brain about locking out my arms at the bottom of my second dip (so I don’t have to go so far to get under the bar when the weight gets heavy). It’s amazing how much easier it was!!

WOD: RFT of 15-12-9-6-3 Power cleans (75#) and 100m sprint – 8:45. My cleans felt really good and coach even commented about them! 🙂 Sometimes I’m such a 6 year old because I really crave positive feedback. It was great to get that on a Wednesday morning.


CrossFit: April 7, 2014

Warm-Up: lunges, pass thrus, around the world

Skill: Timed 800m – 3:44

WOD: 21-15-9 OHS (45#) and T2B – 8:20

My shoulder was a little slow moving this morning and the workout was supposed to be double that weight but I decided to take it easy, control my movements, and enjoy it 🙂

Recipe: Sour Candy Grapes

I found the original recipe here for sour candy grapes via pinterest. Go figure.

I’m a table leader for the membership class at my church (Redeemer Fellowship). It’s a 9 week class that focuses on what the church does and does not believe. People take it with the intent to then write down their faith story, start volunteering at the church, and sit down with one of our pastors to discuss their life. At the end of the process you become a member of the church. It’s pretty lengthy (especially in comparison to other churches I’ve been a member of) but I think it accomplishes a church community that serves each other and is sheperd-ed by our team of Elders.

Each week, the DNA table leaders help facilitate the discussions that take place during class and strive to develop some community. Optionally, they bring the snacks. I had seen this recipe on Pinterest for a long time now but had never tried it. I figured I would let me table be guinea pigs.

They loved them! (and I did too)

I used green grapes, washed them, patted them dry, and rolled them through fruit punch and sugar-free lemon jell-o mixes. After about 4 hours in the refrigerator, they were funny looking but very tasty.

I did have a few leftovers which I froze and ate for dessert the next night. I prefer the frozen ones, personally.

These snacks are perfect if you need a quick fix for an activity or have someone who has severe food allergies. The kids hanging around at church definitely loved them too!!

CrossFit: April 4, 2014

Warm-Up: 300m row, 10 pointers, 50 DU’s

WOD: Fran – 21-15-9 Thrusters (65#) and pull-ups – 8:28 with using the rings but RX-ing the thrusters.

I’m happy. The weekend before I had quit in the middle of the CrossFit Open 14.5 which had 65# thrusters in it. I was determined to finish this workout. It was all mental. I wanted to quit during the set of 15 but we did it in heats and my partner wouldn’t let me. Thank you God for giving me the strength to finish, the means to be participating, and the wonderful people at CrossFit Matters who encourage and push me even when they don’t realize it!

14.5 You Win

I was really excited about 14.5. See my post about it.

…and then it happened….

I was about halfway through the workout, in the set of 15 thrusters, when my left shoulder popped. So I set the bar down, shook it out, took a deep breath, picked it up, and tried again. Another pop. I set the bar down and walked away.

It feels like giving up.

It feels like defeat.

It feels like I’m not good enough.

I actually wanted to cry. I was the only one in the gym that wasn’t going to finish the workout. Everyone else who wasn’t going to finish the workout had intelligently decided not to attempt it.

I spent the afternoon icing my shoulder, went to be early, stretched really well on Sunday, and still felt funny going to CrossFit on Monday. Thankfully the workout wasn’t too bad and ended up stretching my shoulder more than working it.

My disgusted feelings about myself gave me permission to eat trashy all weekend. I’m not going to list out the nonsense of food I consumed but it did include an entire box of gluten-free oreos, cookies, wine, and popcorn. Eating trashy makes me sleepy and grumpy so I slept through a friend’s birthday party and made excuses for secluding myself all weekend. This only further exaggerates the issues. By Tuesday I was just angry at myself.

Thankfully on Tuesday I was meeting someone from church to review a volunteer role I’m assuming. After our conversation at Starbucks, I decided to continue reading a book I’m reading for my small group. A few chapters of “A Praying Life” by Paul Miller made me reach for my Bible and my Bible made me reach for prayer time with God. I need help from God to have a good attitude and to have my heart following His plans for me and not my own. The CrossFit Open gave me a really good attitude adjustment (after first showing me how self centered and physically-minded I am).

I still need God to help me with what I am eating (which sounds dumb but it’s the truth) as well as where my heart is focused, but He has answered prayers. I want to compete in the Open for years to come and see marked improvements. I don’t want to go to Regionals, just compete to the best of my ability. I need to push myself in the gym on a regular basis – more than I was in the past – but I don’t need it to define me. God defines me. Jesus defines how God sees me and for that, I am immensely thankful!

CrossFit: April 2, 2014

Warm-Up: 300m row, 10 pointers, 10 supermans, 2 shuttle runs

Skill: Deadlift reps of 3 – I pulled 200#!!!!! My PR prior to this morning was 145# 1 rep but I pulled 155# 18 times during the CrossFit Open so I knew my 1 rep max was a little low but not 55# low! I am really excited about this but a little bummed that Jim didn’t get to see it (he’s still on his honeymoon).

WOD: 5 rounds with 1 min rest in between of 3 power cleans (85#), 6 front squats (85#), 9 bar-facing burpees – 11:50!

Today was a great day to be at the box. It was rainy and stormy. I woke up early enough to read my Bible and pray before (totally makes all the difference in my day). Everyone was all smiles. I am so thankful to God that my body can continuously gain strength. I am excited to see what He has planned for it!! 🙂

CrossFit: March 31, 2014

Warm-Up: 300m row, 10 hollow rocks on the bar, 10 weighted Jane Fonda’s (25#), 50 DU’s (3 attempts)

Skill: Back Squat – sets of three to find your heaviest – 85#, 115#, 125#, 135#, 145#, 150#, 155# 🙂

WOD: 12min AMRAP of 7 hang cleans (65#), 9 show me push-ups (knees), 11 T2B (knees to elbow for me) – finished 5 rounds and 3 cleans for a total of 138 reps!

My T2B are super close. I felt like I was actually getting the motion through my shoulders this morning and Kevin (sub coach for Jim since Jim is on his honeymoon) said they looked really good! T2B are definitely the skill I want to be able to do in the next 6 months!


The 14.5 announcement was awesome! I am super excited there is an equal work, no time limit workout on the docket for the 2014 open. I can also do thrusters and burpees so this means I’m going to be able to get a good score. 🙂

The Work Out: 21 thrusters (65#), 21 burpees, 18 thrusters (65#), 18 burpees, 15 thrusters (65#), 15 burpees, 12 thrusters (65#), 12 burpees, 9 thrusters (65#), 9 burpees, 6 thrusters (65#), 6 burpees, 3 thrusters (65#), 3 burpees for time.

Watching the top 5 athletes in the world compete head to head with this workout was also amazing! Annie took 11 minutes or so to finish this workout which means it’s probably going to take me closer to half a hour but that’s ok because I can do all the work!

Stay tuned for my 14.5 results 🙂

CrossFit: March 28, 2014

Some days it’s about just making it out of bed on time. Today is one of those days. I went to bed too late because I was watching Scandal with a friend of mine and we were drinking wine. That combination plus it’s Friday and I don’t want to burn out for the open workout tomorrow meant my efforts at the box this morning were sub-par.

Warm-Up: hollow rocks, spealler rolls

Skill: Clean and Jerks – worked at 65#

WOD: 18-15-12 of power cleans (75#) and pistols (on a box for me) – 12:45

CrossFit: March 26, 2014

Warm-Up: 20 weighted Jane Fondas, 25 jumping jacks, 300m row

WOD: SMURF (aka small MURPH) – 1/2 mile run, 50 pull-ups, 100 push-ups, 150 squats, 1/2 mile run

There was a 30 minute time cap but I finished in 27:30! I ended up slowing down on my last run because I was running with a friend of mine in class. She has ashma and the 35 degree weather wasn’t helping her breathe either. We both made it with smiles on our faces 🙂