CrossFit: May 7, 2013

Wasn’t planning on going to CF on Tuesday after being in Haiti for a week (I’ll post on that later) but I am going to have to go out of town again on Wednesday evening for another week and needed some exercise after sitting in airplanes and airports for 15 hours on Monday.

Warm-Up: 2 rounds of 800m run, (10) 30# slams, (10) pointers each leg

Strength: Power Jerk and Split Jerk to work on form and find one rep max – I worked on my form since I was pretty dead from all the travel.

WOD: 3 RFT – 25 wall ball, 10 side slams each side, 400m sprint – I finished in 9:55 with a 14# med ball for everything which I was pretty satisfied with


CrossFit: April 29, 2013

Warm-Up: 1 clean series, 1 clean series with weight

WOD: Hero Michael

3 rounds of 800m run, 50 frog sit-ups, 50 supermen – finished in 27:47

Hero workouts are deceptively simple. They are not easy but simple. They honor the people they remember. They make me thankful to be able to move like I can.

CrossFit: April 26, 2013


  • 30 hallow points
  • 250m row
  • 40 double unders
  • 10 pointers each leg


  • Overhead Squat Progression
  • Overhead Squat Progression with 5# plates


  • 5 Man-makers
  • 10 Medball twists & throw
  • 40m Dumbbell walking lunges

Man-Makers – hold dumbbells in each hand, sprawl into a push-up position on the ground while still holding the dumbbells, push-up, pull press with the right hand, push-up, pull press with the left hand, push-up, jump feet up to between the hands, deadlift the dumbbells into a push press, return via deadlift to the ground – that’s one rep!

I finished in 21:43 which was last in the class and I had to modify the push-ups (1. I struggle to do complete push-ups, 2. I was exhausted, 3. My shoulder started to think about becoming painful).

CrossFit: April 24, 2013

Warm-Up: Burpee Dodgeball

“Dodgeball” is just about the only word you can combine with “Burpee” that makes it better (except for maybe “Finished” or “Never” haha). There were boxes to hide behind but lots of foam balls. If you got hit, you did a burpee; if your throw was caught, you did a burpee; if you got hit while holding a ball, you did an extra burpee for each ball you were holding. Pretty simple rules and it was so much fun!! After 10 minutes of running, dodging, and throwing, you are pretty much ready to workout. 🙂

Strength: Overhead Squats

It was very re-assuring to have Jim train me thru overhead squats and not have my shoulder be painful (since that’s what I was doing immediately prior to dislocating my ribs/hurting my shoulder). He had me widen my stance and angle my feet to the outside which greatly increased my range of motion and power capabilities! With the narrow stance I was using before, I was loading my hamstrings exclusively (which are very tight) but by widening, I am to utilize my hip flexors, quads, glutes, and hamstrings which made me almost throw the 95# bar into my teeth the first time. CF is about efficient power and I think I’ve started to understand what that means (in relation to an overhead squat).

WOD: Overhead Squat ladder (on the 30 second) followed immediately by a thruster ladder – I got caught at the 6 rep mark for each

CrossFit: Day 1A

I hurt my neck several weeks/month ago and used it as an opportunity to cancel my crossfit gym membership where I was going. My body needed a break (doctor’s orders!!) and that box wasn’t making me happy or motivated anyway.

I was cleared to start working out again, very slowly, about two weeks ago but I didn’t. I was nervous…so I went for a two mile run…and it just about killed me. Now, this is embarrassing for someone who’s run a half marathon in the last six months even if I was running hills and running super fast (for me). It was pretty pathetic. It’s amazing how not running for a couple months is terrible for your ability to go running (who would have thought? haha). But, my shoulder felt fine.

This week my chiropracter told me I was definitely clear to workout and go to a CrossFit class but I needed to take it easy. I had been complaining to some people at church about my old box so one friend suggested I try her box (CrossFit Matters). I’m am so happy that I did! It’s an incredible family of people who genuienly care about me, my health, and getting better at CrossFit!!

Go back to CrossFit after 6-8 weeks off has been extremely brutal! It’s frusterating and rewarding to ease back into it (instead of pounding my shoulder back into the doctor’s office). It’s exciting and nervewracking to be going to a new box. It has definitely made me rely more on God which is exactly what I told myself I wanted CF to do for me. I wanted to workout my body so that I could do work for God. I wanted this to change me. and change has started! I find myself praying for strength during my workouts and being thankful in prayer for having such amazing people and a place to workout dropped in my lap. It’s incredible to feel God’s presence in a place where there are so many sweat stains 🙂

CrossFit: April 22, 2013

I worked harder and had more fun this morning than I did in the last four months at the other CrossFit gym I was going to! I will definitely be sticking with this one for a long time to come!! (Check it out here) 🙂

Warm-Up: 2 rounds

  • 400m run
  • 20 hollow points
  • 10 supermans
  • 10 pointers (each leg-arm combo)
  • 9 spiller rolls (not a fan of these but it’s because I can’t roll over on my head very well haha)

Strength: 3 rep deadlift max at 3 x 5 – I got up to 105# which is about 75% of what I was doing in January but Jim tweeked my form. Apparently I’ve been doing straight leg deadlifts which loads the hamstrings tremendously. Since my hamstrings are tight, bending my knees is going to dramatically increase the amount of weight I can pull so the 105# today felt super light 🙂

WOD: 10 min AMRAP

  • 7 straight press (55#)
  • 9 box jumps (20″)
  • 11 med ball pikes (8lb)

I got thru either 5 or 6 rounds…I loose count…

It was awesome! I’m going back on Wednesday 🙂

Ah! Here we are again – it’s been a week since I last posted and so much has happened.

I’ll start with my disastrous week at CrossFit. I went on Monday morning at we did overhead squats and burpees. I actually love both of those things even though I am exhausted when I’m done with them every time. My back is not stretchy enough to facilitate  the lowest overhead squats you’ve ever seen (or anything close to them) but I feel accomplished with making marked improvements every time. My back was so sore Monday afternoon that I actually left work early to come home and lay down.

Gospel Community is Monday nights and I spent mine in all sorts of contorted positions trying to pay attention to the other ladies in the group. I even offered up my hurting back onto the prayer list. I am quite picky as to which moments in my life make their way onto the prayer list since I know I will be expected to talk about them weekly for the next six months or so. My mother is also a very private person and has taught me to keep up appearances of togetherness to others, especially church-going others. However, I couldn’t sit down comfortably so I figured multiple prayers were far better than just my own.

I awoke Tuesday morning to no pain in my back and was thanking God all day. Work was pretty slow but I’m between big projects right now and the little ones I am working on are taking less and less time and focus. Tuesday night is also game night. We played fishbowl which is always fun. Everyone writes three phrases, things, people, places, etc on three pieces of paper and puts them in the bowl. The first round is catch phrase, the second is charades  the third is only one word and the fourth is sounds. Your team is trying to guess as many of the words as possible in each round. The team with the most points at the end of the fourth round is the winner.

I am always fascinated by the choices people make to put on their cards and my the associations the mind makes with those words for you to remember the correct guesses. It’s been refreshing to be making friends from our church after nine months of not knowing anybody except the people we walked in with. It’s also fun to be around a group of people that do not feel the need to go to the bar every night for a good time. My Kiewit days still hold some scars of that…

Wednesday morning I decided to go back to CrossFit. I was feeling really good and want to be back into working out on a regular basis. (I also need to start running again since my next half marathon is less than a month away…). The WOD was power snatches and double unders – two activities I’m working on getting better. The third double under I was trying to complete after time had started generates a shearing pain in my left shoulder that radiated down my arm to my fingers and proceeded to leave my left arm numb. I dropped the jump rope and held my arm for the duration of the WOD. I was committed to not crying at the box and that was all I could manage to do.

I ended up at my roomie’s chiropractor in Lee’s Summit. Dr. Joe is amazing!! I found out that I have a 10 degree curvature in my back (T1-T5) and that my neck is too straight which has been applying pressure to the muscles in my shoulders for my entire life. These things, combined with how I sleep, has caused my vertebrae to twist which allows my ribs to dislocate/un-align. Wednesday morning, I dislocated on rib and managed to pinch a nerve in my shoulder when it slide out of place which is what caused all the pain. So good news/bad news – the pinched nerve and sliding ribs are fixable, the curved back and straight neck are manageable but not curable.

I started my treatments of decompression therapy, e-stems and adjustments last week. My shoulder is still sore but not painful (thank God!!). I will continue to go to the chiropractor three times a week for the next month or two and then we’ll see…

Wednesday afternoon, Thursday and Friday I basically spent on my couch with a bag of ice under my shoulder. It means I should be working right now to make up some hours but I’m probably going to just take PTO.

Friday night people from church went out dancing to celebrate Paula’s birthday. I went but wore an arm splint so no one would grab my left arm and pull (that’s still very painful) and I didn’t jump or dance that much. I was a little afraid to mess up the work the doctor had already done. Plus I was pretty tired, as that was the most time I had been vertical in three days!

Yesterday I had my membership interview at Redeemer so I am officially a member of the church now!! YAY!! I’ll make another post about it but it went very well. It’s emotionally draining to talk about your problems and relationship with Christ for two hours but it was very beneficial and I’ve been thinking quite a bit about it since.

I followed that up by helping with the Special Olympics Swim Meet for several hours before succumbing to the comforts of my couch to watch it snow all evening. That’s right – I said snow! It’s the end of March and we just got 6-10 inches on the ground last night.

Snow March 2013

CrossFit: March 18, 2013

It’s Monday. It’s the Monday after St. Patrick’s Day. It’s at 5:45am. It’s cold and rainy. It’s been over a week since I’ve gone to CF. It’s a long list of excuses but I did drag my butt out of bed and go this morning. (I am unhappy with the CF Coach so I’m looking for a new box by the way).

Strength: Overhead Squats 5 x 5 @ 35, 35, 55, 55, 65

WOD: Jeremy

21-15-9 Overhead Squats (@35#, aka the girl bar because I’m tired and out of practice) and Burpees – finished in 9:27 which is actually pretty good (anything less than 10 mins is).

I had to take a break a couple of times but I did the overhead squats unbroken. This is by far the most exercise I’ve gotten since the time change (P.S. the time change KILLED me this year which must mean I’m getting older…).

It’s lunch time and my low-back is incredibly sore, my appetite is tremendous, and I’m verging on the edge of cranky (probably because I’ve been chugging coffee and not water this morning). I’m signed up for CF everyday this work week (I typically go MWF only but I want to get back into it so I’m braving the TR evening classes too). We’ll see how it goes 🙂

Current Events

Lately I’ve been pretty down on myself, more specifically on my body image. I’ve been working really hard to loose weight with my thyroid condition. Progress has been pretty good until about 6 weeks ago. I try not to freak out when a pound or two show up on the scale but in the last 6 weeks I’ve gained 10…time to talk to the doctor…again…

In the meantime, I’ve re-focused on eating clean and working out. So yesterday was a workout marathon in response to my work trip to Baton Rouge Louisiana where I ate cajun food (and lots of it!) for two days.

Sidebar: the work trip went well. I travelled with someone I hadn’t travelled with before which is always challenging. My project manager and the corporate quality manager went with me to kick-off a section of work for this project. So far, so good on this scope of work. A trip to Bergeron’s for the Avery Special, Louisiana Lagniappe for crawfish cakes, crab cakes, red wine, louisanne black drum and then Zataran’s Kitchen for sausage and chicken jambalaya made for some good eatin’!

Typically when I get home from travelling I just want to sit on my couch, by myself, and clean out the DVR or go to sleep in my own bed. However, my roommate is pretty good about not letting me do that alone. Friday night she suggested we go out with people she has met at church.

I had a great time! We went to Denim and Diamonds, a country line dancing bar north of the river. I’ve never seen so many line dances to so many different songs before and I’m from Texas!! It was awesome to meet new people and spend time dancing, it had been 2 years since I’d gone line dancing.

So Saturday morning, I went to bootcamp at 9:30am to celebrate one of my ol’ ladies turning 51. She asked that we all come and see where she has started working as a personal trainer. She kicked our butts!

Bootcamp Workout: 40 min AMRAP of 20 reps each exercise

  • Straddle box jumps
  • Overhead squats
  • Kettleball Swings
  • Tricep curlbacks
  • Burpee Push-ups

I finished 4.5 rounds. The couple beers the night before were not as inclined to be working out as I was…

CrossFit came at 11am

WOD: Grace – 30 clean and jerks – 4:18 with 55#

Finisher: 2 min front squats 55# – 18 reps

I was pretty gased from the burpees earlier but I’m satisfied with my workout. Grace is one of my favorite hero workouts – much better than Fran haha

I got my haircut and then went over to LifeTime Fitness in Lenexa. I used to be a member there with a personal trainer. When I started my new job, I quit the gym because it is so expensive and so far out of the way from the rest of my “new” life. I still keep up with my personal trainer. He had picked up my race information and shirt for me when he was Austin since I couldn’t run because of my ears. He gave me a pass to workout with him since I drove over to pick up my race stuff.

It was great to see him, even for just two minutes. I did 100 reverse crunches with a 6# medicine ball between my legs and then 30 pull-ups. I practices some clean and jerks with  some back squats. At this point, my legs and low back were done so I went downstairs to sit in the hot tub (the real reason I wanted a pass to the gym). Unfortunately, there was a thunderstorm with lightening so they had closed the pools. I went home and little disappointed, and very sore…

The plan for last night was to go to sleep early but after taking a 3 hour nap, I went over to Blue Moose to meet my ol’ lady to celebrate but I went to the wrong location. I didn’t feel like making the 100 block trip south to the right restaurant so I went over to the house of some people I met Friday night to eat dinner and talk. Originally, we were going to play games but we were all pretty tired and just hung out. It was awesome to talk about the Bible, creationism vs evolution, CS Lewis, Orthodox Jews, and country line dancing with some amazing people. I’m blessed to be meeting great people! 🙂

CrossFit: March 6, 2013

Strength: hanging snatch 7 x 1 @ 55#

WOD: 50 double unders then 4 RFT of 5 power snatch @55# and 30 wall ball (14#) and then another 50 double unders – I finished in 20:05 and am proud of it!

Most of the time I either push myself with the number of reps or with the weight so if I can’t do the activity then I’ll just do less reps then the WOD calls for or at a significantly lighter weight. Today I stuck with my weight and I did all the reps! I’ve been feeling pretty down about myself lately and I think not being at crossfit/working out hard is part of it (unfortunately my thyroid is probably the other part of it)…