Treadmill yesterday, PN workout and stationary bike on Saturday. PN workout today. Got a set of 20lb dumbbells today. woo hoo.

So where can I go to get daily CF wourkouts? I have looked at several sites, but haven't hit the right one I guess...

At work, so no time to chat.

Good day everyone!

You can get the WOD off the main site http://www.crossfit.com

You can also check out links to different affiliates many of which put out their own WODs rather than following the main site.

This one has scaled versions of the main site for different fitness/skill levels
http://www.crossfitbrandx.com/index..../viewforum/16/

Or you can do the WODs with me!

www.crossfitinspire.com

Today was Angie. I've done it before and had about the same time, but this time I did 100 full pushups instead of going to my knees at around 60, and I did 10 unassisted pull ups (still can't kip correctly unassisted) and then switched to the purple (lightest band) The first time I did it I used the medium band for the whole thing. PROGRESS!

"Angie"

100 Pullups

100 Pushups

100 Situps

100 Squats

For Time!

I was off today and did the 8:30 am workout- big difference in how it felt. I just got back from doing the strength WOD: heavy push jerks (or not so heavy for me), and bent over rows.

Food was right on for the last 2 days until around 4 pm each day I need routine back in my life! Unfortunately, it will be starting around 5:15 tomorrow morning.

Hi Depalma

Mel

Hello all!

Sorry I've been MIA. Work work work and did I mention that it's a resolution of mine to fix this work balance issue?!?

Mel, you'll have a lot of fun in Breckenfridge. Don't forget your Polarfleece, there's a reason they call it the 'fridge! That mountain gets a lot more wind than some of the other ones. Awesome town - will you be there to see the snow sculpture competition?

Pat - isn't square dancing just a blast?

Cheryl - congrats on your rope victory!

wk girl!

Hello Shannon, Depalma, Silver, Nelie, Rabbit, K, and Lydia!

Hope you all have a great week! Keep those workouts!

Denver, good luck with the balancing act. I still haven't mastered that one..my focus changes, and I always seem to drop the ball on something major.

Nelie, great job on the P90X yoga!

Mel, on bumping it up on Angie...she's a brute, but I actually like that one!

Depalma, !

Rabbit said "wod"...my inner crossfitter loves that!

Shannon, what Depalma said...brand-x is the site to go to if you want to follow the mainsite wods without killing yourself. The affiliate sites are fun, too. My gym's site is http://www.rainiercrossfit.com, and if you look near the top of the page, I think the link to the wods says "our daily dose" or something like that.

I didn't wake up in time to catch the gym this morning. I've totally jacked up my sleep/wake schedule, plus my new phone does not work as well for an alarm as my son's old phone did...just not loud enough to break through to me, and it doesn't sound the alarm long enough to annoy the rottweiler...his growling and complaining is usually what really wakes me up in the mornings, when the alarm won't shut up, lol.

I went to work early instead, worked about 5 hours including a short lunch break, then squeaked into the gym an hour before closing. Luckily, it was a short workout, so I had time to warm-up for it:

AMRAP in 13 minutes of:
3 pull-ups
6 push-ups
9 squats (air/bodyweight)
3 jerks 135#/95# (men/women)
6 hang power cleans 135/95
9 deadlifts 135/95

It was a fun workout, actually. The reps were just low enough to keep me from stopping to rest. Very sweaty! The cleans were the worst for me. Full squat cleans, I can do...hang cleans and catching in the power position just messes with my head, so I waste time trying to remember how to do the middle of a clean, which I normally don't have to "think" about. I had to skip the jerks altogether, because of my shoulder, and likewise did knee push-ups and used a pink band for pull-ups. The shoulder seems okay, so I don't think I did anything bad to it tonight.

I'm going to make some tea, and check out Mel's affiliate's site, then I'd better get to bed, so I can attempt (yet again) to get up on time!

Dang, Mel, I'm jealous of all the lifting you get to do!

Yep, those 50 power cleans are going to be heaps of fun!

Cheryl- I think you are looking at 2 different classes and thinking they are one. The regular CF WOD is posted first, then once a day they do a strength oriented class. Sometimes I can make it to both.

Mel (reluctantly going back to work).

Mel, I could see that they were two, but remembered you saying that you hit the strength wod sometimes, too. I think it's cool you have that option available! And, dang!, good luck with the girlfest! We've done them once a week and all the way through, but back to back, day after day, brutal! But what an accomplishment! (if you survive)

Peeps, I just popped in to post a link to a short, but good blog post. I know that for myself, I've been guilty of trying to "find balance in my life", especially since I started trying to lose weight...it took over my life for about a year, and I felt guilty about not doing all that I did before, then I joined a CF gym, and again, it took up a big chunk of my focus, and I about drive myself crazy, trying to do what I did before, plus all the new stuff I'm doing. I found this article really hit home for me...literally, it never occured to me that maybe balance isn't all it's cracked up to be...maybe, it's not so bad to be more focused on fitness or good eating than say, having a perfect lawn or a perfect house... so I thought I'd share it here:
http://everydaypaleo.com/2009/11/08/...alance-or-not/

I blink and you ladies are two full pages ahead of me! I was not online the entire weekend (I actually had to take a day off on Saturday - I was so horribly tired [not just from workouts - a lot of stress at work last week] and I had a fever. So I stayed in bed the entire day and read a book. What a luxury .... the bed was so warm and comfy, it was hard to say No to its beckoning. Beetle Bug, the good dog that she is, felt it was her duty to snuggle up with me most of the day.

Sunday: abs
Monday: 3 miles on incline 10 in my TM.

Last night, I made Chicken, Sausage and White Bean Chili in my crockpot. I.e. I managed to toss the stuff in just before collapsing to bed. I added some zukes, eggplant and acorn squash [the squash was labeled as low-carb]. It is not bad but I was way too generous with spices (I typically use recipes very loosely and add/subtract ingredients as I see fit]. I will tell you after lunch if I liked it or not.

P.S.
Pat, good job on the dance marathon with the handsome youngster! :-)

Alena

Hi ladies,

very busy at work. I'm zooming through to report my wod (not crossfit level by any means) 30 mins rowing + 10 mins yoga.

I'm very inspired by the crossfit stories, and I'll be contemplating how to scale them back for at home...maybe do 10% and work on increasing?

back to work,
have a great day all,
Rabbit

Rabitty Rabbit,

Hang in there - they are trying to turn us all into mad crossfitters! :ROFL:

Alena

Thanks for the CF links! I ended up taking an off day yesterday, we had DSS last night off sequence and I didn't get much sleep Sunday night so didn't get up and exercise yesterday morning, went to bed shortly after him last night. I am going to the park for a run today, tomorrow I have to do a strength workout. I'm trying to decide if I want to continue with the PN workout, or if I want to try a CF... Hmm... Probably need some pull up bands if I want to go more CFish again.

Mel - your WODs scare me a little!

Denver - welcome back! That work/life balance is a hard thing to master, I know... I've gotten better at it, but still struggle sometimes.

Cheryl - glad the shoulder did okay with the WOD!

Alena - that recipe looks great. I wish DH ate beans...

Rabbit - looks like a good wod to me.

to everyone else! Have a great day!

Mine too - though I've got the solution to most of it - I'm retiring in May!! I'm actually sending in my paperwork to the state today. (Though I work for a city, we're part of the state retirement system. Our state is small, and so allows all municipalities and boroughs - counties to most of you - to join the retirement system) Had to chase down DH's birth certificate, plus the paper trail of my various names, which includes a 1st marriage/divorce, name change, 2nd marriage (in which I didn't change my name) all covering 4 states.

No gym today. It's below zero again, and still dark in the am (though still only dusk driving home last night Yay!), and I have a city council meeting tonight. I need it warmer and lighter to get there in the early morning, and a decrease in evening meetings to get there in the evening. If the meeting tonight doesn't go too long, I'll do a modified workout when I get home. Tomorrow evening has no plans other than the gym!!

The WOD patrol will get you all. Mwaaa haaaa haaa ...

That being said, I did a pure strength day today. (Though I have to admit it was yesterday's WOD on crossfit.com.) Deadlifts. 5 sets, 3 rep max.

My sets were 185, 205, 215, 225, and 235. Both of the last two were PRs. Yay, me! (Pats self on sore back.) I'm not sure if the improvement was due to actual strength gains or to getting over a mental block. Both are possible, but either way, I'll take it!

Pat: As someone who struggles to remember where she puts her passport, I can only imagine the hassle of finding the "complete" paper trail of your life. Maybe They should let you retire first, so you have more time to find the paperwork you need to retire.

Alena: Glad you're feeling better. I have a heat-seeking critter, too, that loves (rare) stay-in-bed days. Only mine, a Very Bad Cat, prefers to sit on my head rather than snuggle per se. (I would say that it's the thought that counts, but in his case "thought" kind of overstates the amount of mental activity he's capable of.)

//be strong

PS. Shameless plug, but on my blog today I jotted down a few thoughts about cravings, sparked by a thread I saw on 3fc yesterday. I'm working on a follow-up that will spew some of my thoughts on dealing with cravings.

Cheryl- Thanks for posting that link on balance or lack thereof. That's very much where I am at this point. Nice to read someone else articulating it.

Shannon- Sometimes my WODS scare me, too, and then I discover they aren't as bad as I thought they would be...but sometimes it works the other way. The day I saw 150 wall balls on the board, I thought HA! I'll go lift heavy at lunch time as well. Bad idea. Respect the wall balls!

Kim- I am thoroughly enjoying your blog. A much faster way to stuff a pork tenderloin is to ram the end of a wooden spoon or a long knife down the center of the tenderloin, then just cram stuff in there. It works really well with dried fruit- apricots, prunes (pitted!), dried apple rings and raisins are a good combo. You don't need to remember how to tie fancy knots...the rabbit goes around the tree, and back in its hole...or even find string in the kitchen. And woohoo on the dead lift prs!

Alena-sorry you didn't feel well, but the day sounded wonderful. I also have a heat/cuddle seeking creature (Crazy Kitty), but like Kim's, she wants to cuddle in annoying places. Like on my book. Or right under my chin so I can see my book and am breathing cat fur.

Pat- so it is official?

Mel