February 2012
7 posts
CrossFit Lancaster Whole30 Throwdown!
We finished up our month of Whole30 today and re-did the WOD from Day 1.
300m run
30 Ground to Shoulders (Clean)
300m run
30 Shoulders to Overhead (Push Press)
300m run
I came in first for the women with a time of 9:24. Not bad for my first competition. :)
Next up: one week til PA Dutch Strong, my first strongman competiton!
Fit Villains: Selfish, Shameless, Sassy, Fitness.:... →
fitvillains:
I don’t head to the gym much (I work out from home or outside mostly), but I’d forgotten that people can be so skeezy!
Today, in between my squats, lunges and burpees, I caught a creep taking pics of me while pretending to be texting on his phone. He wasn’t really that great an actor:…
January 2012
71 posts
Can Music Make You a Better Runner? →
All I know is that while I do decently running at the box minus my music, I run like a beast when I do have music. There really is a huge difference in my race times where I am listening to music and where I’m not.
I was a marching band geek and I still have the inability to listen to music and not keep my feet to the beat, which is handy for running. :)
13-year-old girl becomes record-setting weight... →
Thirteen-year-old Abbey Watson just returned from the Powerlifting Federation national competition in Oklahoma City where she set 28 records, including eight world records. She set the world record for squats in her weight class by lifting 143.3 pounds.
Abbey started weight lifting three years ago. Her Dad brought her along one morning to Defy Crossfit Gym in Broomfield.
“I came just to...
The Three Things You Absolutely Need To Be Good At... →
7% body fat
450 lb deadlift (325 for girls)
2:45 Fran time.
It seems that people tend to think things like those three are the necessary requirements for being a good crossfitter. Don’t get me wrong, I’d love all three of those. Hell, I’d like one of those. But are things like a super lean frame, super powerful posterior chain and a highly developed anaerobic system necessary for...
Ego vs Integrity →
A must read for all CrossFitters.
To the lasses who are relying on lemon or iced...
illusipon:
If you’re that bloody worried about burning an extra 10 calories a day, why don’t you just get off your arse and go for a walk?
Why you should eat more (not less) cholesterol
For decades now, the general American population has been neurotically avoiding cholesterol-rich foods for fear of developing heart disease, thanks to the promulgation of the unfortunate Diet-Heart hypothesis.
Those of us that follow a paleo diet are well aware by now that dietary cholesterol does not significantly affect cholesterol levels in the blood or risk for heart disease, and that...
CrossFit is exercise stripped to core →
The workout is intimidating before you even get started. You arrive in the dark to a warehouse tucked behind a strip mall or an office park. It’s a glorified garage with cold concrete floors, florescent lights and knotted ropes hung from the rafters, and a bare-bones assortment of weightlifting equipment, wooden boxes and, inexplicably, tractor tires. And, even more disturbing,...
“So the next time you’re here WODing, and things start to get a bit tough, tell...”
– Tim Card, my CrossFit instructor. :)
1/17/12 WOD
50 KB Swings (12lbs)
40 Box Jumps (20in)
30 High Pull Sumo Dead Lift
20 Knees to Elbows on Rope
10 Deadlifts (178lbs)
20 Knees to Elbows on Rope
30 High Pull Sumo Dead Lift
40 Box Jumps
50 KB Swings
This one sucked. And I freakin’ did it twice, because we had a news crew come in the evening and I couldn’t resist doing it again. The stupid crew only stayed for our...
What Have I DONE?
I did this mornings workout at CrossFit and almost died.
Then I went home, ate, showered and taught my MMA class for an hour and felt like I would die.
Now, I get home, find out that our CrossFit box is gonna be on the news and my trainer wants me to come do a second round of the WOD because of how well he thinks I do.
Gee, thanks, Tim. Tempt me with the promises of “getting my pretty...
“Wounds heal, but often leave a mark. We like to think that whatever was broken...”
1/13-16 WODs
1/13/12 WOD - Rope Clime Annie
5 rope climbs (15ft), 50 sit ups
4 rope climbs, 40 sit ups
3 rope climbs, 30 sit ups
2 rope climbs, 20 sit ups
1 rope climb, 10 sit ups
Completed in 15:32.
1/14/12 WOD
10 rounds for time
15 Deadlifts (95lbs)
15 Push Ups
Completed in 13:04.
1/16/12 WOD - “7-11” Grinder
7 rounds for time
11 Front Squats (65lbs)
11 Pull Ups
11 Push...
I WANT ALL OF THESE. NOW. GAH. →
“When nothing else seemed to work right, be right, feel right — the barbell felt...”
Women: Running into Trouble →
When I look at the fat guy in the gym wasting his time on forearm curls to lose weight, I don’t feel sympathy. The big tough guy getting stapled to the bench by 365 pounds, when just a second ago he couldn’t even handle 315 pounds — nope, no sympathy there either. The girl who spends thirty minutes bouncing between the yes-no machines (abductor and adductor machines), who is going to have...
Coconut Oil and Weight Loss – Facts vs. Fiction:... →
Obviously, low-fat diets have not helped Americans lose weight, as today nearly two thirds of all adults in the US are classified as obese. We’ve been told for years that we should avoid fat as much as possible. Some people have been on a torturous low-fat regimen, trying to avoid all fat in their diet. Now we are learning about the dangers of low-fat diets. Certain fats are necessary and...
The Science and Common Sense Behind Why You Should... →
becomingsuperhuman:
If there’s one thing I have realized about spreading the good word of the Paleo Diet, it’s that Americans LOVE their bread. You can take away their ice cream, you can take away their candy, you can even take away their beer, but don’t you dare touch their bread!
I honestly can say that about 80% of the people that I introduce to the Paleo diet will respond with some version...
“It takes strength to live this way: I’m not going to lie.
The workouts? The...”
Stuck At A Plateau? Why Eating More, Sleeping...
fitvillains:
Insanity: doing the same thing over and over again and expecting different results. - Albert Einstein
A plateau means…
That it is humanly possible for you to lose additional weight but you are not. (your body does not keep losing weight indefinitely).
That you’re doing everything right “i.e. diet & exercise in adequate amounts.
That you were losing weight with what you...