8/16- bike/crossfit

I got my bike today! And since they didn't have my shoes at the store downtown I decided to take the afternoon off to go get the shoes I liked (and try out my bike). Good choice.

Took the bike for a quick spin around the neighborhood first. My knee did great even with all the hills (and the "ride" home was super easy). At 4 I decided going and riding on riverside would be fun, and it was. I think I rode about 6 miles (21st-51st and back). Took about a half hour and my knees held up ok. I could feel them but they didn't hurt. My butt was kinda soar, I'm gonna order a pair of real bike shorts to go with my tri shorts.

Crossfit: Kinda tough right after the bike ride but still a blast.
21-15-9 OHS, burpees
6:44 w/ 33# nowhere near rxd but my shoulders were tight and i didn't want to hurt my back. OHS hurt my wrist/thumb, gotta work on that.

Tri Training

Going to compete in a sprint triathlon on Oct 3rd. That's 7 wks away!!! 500m swim, 18 mi bike, 5k run. I'm not worried about the run at all and as long as my knee holds up I don't think the bike will be too bad. Now the swim is another story. One week into training and I am getting much better at swimming but still a long way to go. Goal is to swim 2-3 days/wk, bike 2 days/wk, run 1-2 days/wk, and still crossfit at least 3 days/wk. It sounds lofty but I really think it is doable and will make for a great first triathlon.

Today:
Swim: 14x25m rest varied from 15 secs to a minute between swims. Need to slow down my stroke, I tried counting 1 mississippi, 2 mississippi, breathe and that seemed to help a lot. Going to try and set up lessons sometime this week to get better technique.

Ran 5k at LaFortune about 30 mins. Not too bad, even after swimming. Running is all a mental game and I won it tonight, go me!

I was pretty happy with myself for working out twice after getting back from Dallas. I'm really excited to go pick up my bike tomorrow at lunch. Fingers crossed that my knee cooperates with my triathlon plans!

June 1st- Day One

Since starting crossfit in January we have seen amazing results, but have recently plateaued and decided we needed another challenge month to get us back on track. I've been as low as 155 lbs, but am currently hanging out at 157 and have been there for awhile. I know it's a huge improvement from where I was in December but now I want more.

For the month of June we will be choosing paleo foods with zone portions. That means nothing processed, no bread, no pasta.

Breakfast: 2 eggs scrambled with ham, applesauce and almonds
Snack: 1 oz ham, applesauce, almonds
Lunch: Salad with lots of veggies and chicken and eggs
Snack 2: dried pineapple
Dinner: Salmon, broccoli, squash, zucchini, mushrooms

WOD: 100 squat clean DB thrusters (35/20) 3 burpies on the minute
I used 15 lb DB and only did 75. It was hot and I was basically lazy. I shouldn't have quit and I know that. I really need to focus on my mental toughness. I need to eliminate the excuses. I've been talking about my lack of flexibility forever, and it's time to do something about it. I don't want my back to hurt and limit my lifting abilities. Today we worked on kipping pullups and I had 0 hip action! I need to get my hips moving if I really want to compete in the next year.

Final Challenge Day

Fran: 43 lbs, green band 5:32

Not bad for blowing the zone and not crossfitting for a week. Last time was 6:25 so almost a minute better. Now back to strict zoning and lots of crossfit!

Day 25, 26, 27

Thurs, Fri, Sat.

So I slacked on posting lately. Didn't do crossfit to prepare for skiing and because of the storm. Stayed on track with eating even though I really wanted a cookie. Leaving for Salt Lake today and when we get back Tues we will test Fran and see what this month has done. Weight was 161.2 today. I'm getting closer to the 150's

Day 24

Breakfast: same w/ grapefruit
Snack: ham, grapes, almonds
Lunch: chile, cheese, almonds
Snack: yogurt, ham, clementine, almonds
Dinner: ground turkey, zuccini, squash, brocoli, tomotoe sauce..couldn't eat it all, pineapple

Lifted at lunch, did some snatch and deadlift practice. No crossfit today.

Feeling pretty good, not as tired as yesterday. Hoping the storm doesn't mess with our flight friday, we'll find out soon!

Day 23

Breakfast: same, grapes
Snack: yogurt, almonds
Lunch: 2.5 corn tortillas, steak, guacamole
Snack: cheese, ham, pineapple, clementines, almonds
Dinner: steak, pepper/mushroom, pudding, strawberries, cashews

WOD: Cindy on Steroids...15pull-up, 30 pushup, 45 squat AMRAP 20 min...4 rounds+pull-ups

Felt tired and hungry today. Had to eat first snack at 8:30. Don't know why I haven't broken the rules, maybe its just my body adjusting again since the last few days I've dropped weight. Felt sluggish at workout too, haven't done pull-ups and pushups lately and I could definitely tell. We'll see what tomorrow brings. Will finish this week strong and then look at adjusting the zone after the weigh-in/benchmark test.

PS hopefully this big storm doesn't hit too bad on Thursday so we can fly out friday and go skiing!!!