08-03-2012

Dear Journal

Just got back from a two week vacation!  I enjoyed myself so much.  It was a little difficult staying on my meal plans, but overall I dont' think I did too badly!

This is my activity list for while I was away.

Sunday July 22 - jogged 1 mile, hiked and went swimming, went biking

Monday July 23 - jogged 1 mile, 10 push ups, 10 squats and KB Complex, hiked 3km and went swimming

Tuesday July 24 - jogged 1 mile, 10 push ups, 10 squats, hiked and went swimming, small bike ride

Wednesday July 25 - Walked

Thursday July 26 - hiked

Friday July 27 - jogged 1 mile, hiked 3km, went swimming, went canoeing

Saturday - 10 sit ups, 2 x 10 shoulder press with 10lbs, KB complex

Sunday - 2km jog 

Monday - 2.6 km jog, 1 hour of zumba

Tuesday - Crossfit Poise  

A) 5-5-5-5-5 Zercher Squats  

B) 2 rounds of 

1km run, 

30 chin ups, 

30 pushups

Wednesday - Crossfit Poise 

A) 5 rounds of 

5 back squats at max (95lbs) and 

max strict pullups

B) 9-6-3 

OHS (35lbs) 

 27-18-9 pullups and dips

Thursday - Travel Day!

Friday - Crossfit 

WOD

5 RFT: 20:05
7 Front Squat @ 65lbs
Run 400m

07-20-2012

Dear Journal

WOD:

With a 45/25# plate

3 RFT - 25:17  (15lb)

400m run

20 pushups - no weight and off box

30 situps

40 squats

Going camping tomorrow for 8 days :)  So very excited!  After that we are going to visit family.  I am feeling so guilty about not going to crossfit for the next 2 1/2 weeks.  I am going to try and post all of my activities and wods from the campsite :)

07-19-2012

Dear Journal

strength day

back squat 4-4-4-4  (115)

snatch 2-2-2-2  (65lbs)

dumbbell bench 3-3-3-3 (35lbs)

07-18-2012

Dear Journal

“McGhee”

Amrap 30min - 10 rounds plus 3 pushups

5 rep deadlift 275/185  (110)
13 pushup
9 box jump 24/20 (12")

Picture Update

Dear Journal

Here is a pic update

May 2012

July 2012

07-17-2012

Dear Journal

wod

“nicole”   -  5 rounds and 21 pull ups

20min amrap

max pullups

400m run

score is total pullups and total run laps 

07-13-2012

Dear Journal

WOD

MetCon:

Run 800m

45 Air Squat

30 Mountain Climbers

15 Squat Snatch 135/95 - 65lbs

30 Mountain Climbers

45 Air Squat

Run 800m

07-11-2012

Dear Journal

FOCUS - 1 mile run for time - 10:34

Diane WOD

21-15-9

Deadlift - 105lbs

shoulder press - 20lbs dumbells

07-10-2012

Dear Journal

WOD

5rds
15 burpees - off 12" box
12 knees 2 elbows
9 pushups off 12" box

07-9-2012

Dear Journal

WOD

Shoulder Press 4-4-4-4 - 
Box Squats 3-3-3 - 55lbs
Weighted Pullups 1-1-1-1-1 - Body weight

07-04-2012

Dear Journal

Today's WOD

3 Rounds of:  40 min cap

1000m Run
1000m Row

I got 3 rounds of the running and 2 full rounds and 400m of the rowing.  I am very proud of myself this morning...  I did my first 1000m run without stopping.  I can definitely tell I am improving.  That makes this all worth the effort :)

~ Tracy

07-03-2012

Dear Journal

Today was Strength Day :)

backsquat 6-6-6 - 85lbs

turkish get up 3-3-3-3-3 per side - 6 - 8 kilos

deadlift 2-2-2-2 - 155lbs

06-29-2012

Dear Journal

Today's WOD

“rj”

Five rounds for time of:  30 min Cap ( 2 complete rounds + 1 run, 3 ropes and 10 push ups)

Run 800 meters -
15 ft Rope Climb, 5 ascents - modified from ground 10 x
50 Push-ups - modified 25 x

I am at a loss for words to describe the support from everyone at Crossfit... there are so many that offer to run with me to help me out ... It helps me so much!  

~ Tracy

06-26-2012

Dear Journal

Today's WOD

deadlift 4-4-4-4 - 125lbs

bent over row 8-8-8 - 55lbs

ring dips 3-3-3-3-3 - Body weight

Tomorrow's my Birthday so I plan to have a cheat day and order some pizza :)

~ Tracy

06-25-2012

Dear Journal

Today's WOD

3 rft: 18:08

6 Pull ups - black & Blue bands

6 dips

10 sit ups

10 hang power cleans

400 m run

Breakfast - 3 eggs and 1 apple / Water / coffee

Lunch - Tuna in a lettuce wrap / Water 

Dinner - vegetables, sweet potatoes and chicken / water

06-22-2012

Dear Journal

WOD - 12:12

“JT”

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

PRE WOD Breakfast -  PEAR and water

Post wod Breakfast - pork chop, peppers, salsa and mushrooms and water

Dinner - Pizza :( and water

06-20-2012

Dear Journal

WOD - 18:06
600m row
50 Pushups - from my knees
40 Toes to Bar - knees coming up as far as they could go
30 Front Squats (135/105) - 55lbs
20 Push Press (135/105) - 55lbs
100 m run


I actually kind of liked this WOD :)  I am sore and my hands are torn but it was good and I am happy with what I did today.  My squats are coming along well so that makes me happy :)


Post Workout Breakfast - 1 Sausage with mushrooms, peppers and salsa (okay i am loving this mix) and 1 small apple - water and coffee  ..... so yummy and filling :)

06-19-2012

Dear Journal

I definitely don't feel like I gave my 100% today.  The WOD was

Bulger

Ten rounds for time of: 30 MIN Cap
Run 150 meters
7 Chest to bar pull-ups - reg. pull ups with blue/black band
135 pound Front squat, 7 reps - I did 55lbs
7 Handstand push-ups - floor push ups with my knees up

I made it to 9 rounds at 28min and then went to the bathroom and got sick.  I am mad that I didn't wait until after the 30min to go and get sick....  I wish I had finished the last 2 min.  I seem to only get sick on the really hot days and when it involves a lot of running.  I am not sure if I am more mad at letting myself down or letting the coaches down :(

Forgot to put Friday's WOD as well

WOD:
Summer Benchmark “Helton” - 2 rounds and 800m
Three rounds for time of: 30 min cap
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps - 20lbs for me
30 Burpees - I did them off a box

Very frustrated today...

Breakfast pre WOD - banana and water

Breakfast Post WOD - cut up sausage with peppers and salsa (leftover dinner) so  yummy Usually we put this mix on a bed of rice however it is just as good by itself and quite good!

4pm Snack - Pear

Dinner - 3 Scrambled eggs with peppers, salsa and mushrooms / water

On a Happier note - I picked up a few new articles of clothing this weekend and I bought everything in a Large instead of an XL :)

~ Tracy

06-13-2012

Dear Journal

It is 12pm and I have had almost 1L of water...

Breakfast/ Lunch was 1 hard boiled egg, banana, small pork chop and 1/2 cup of yams.

It is a gorgeous day outside so I am going to go for a walk with the kids ;)

~ Tracy

06-12-2012

Dear Journal

Today's WOD "Elizabeth" - 8:13
21-15-9
Clean - I did 55lbs
Ring dips

Focus - 1 rep max split jerk (this is my fav.) - 85lbs

I ran with someone today for the warm up.  I tried to keep up to a quicker pace so I had to stop twice, but it was def. quicker than I am used to.  She helped to keep me going.  I really LOVE the support that you get from the group... really what other gym does that??

I can actually say I like crossfit.... weird :)

~ Tracy

Pre work out - hard boiled egg and water
Post work out - more eggs and salsa lol

06-07-2012

Dear Journal


WOD
“helen”
3rds
400m run
21 kb swing 1.5/1 pood (16 kilo)
12 pullups - blue/black bands


Breakfast/Lunch - 2 eggs and chicken scrambled with 2 tbs of salsa, 16oz water


I have to say I am really glad I was pushed today... I worked last night and really struggled with wanting to go this morning, so I actually really needed the extra push!  I have to work on not saying that I can't do something... I am just so used to saying it and not trying it. 
I was just that kid in HS who wouldn't put their hand up to answer something in case it was wrong.  I don't like attention on me, good or bad.  Crossfit has helped me in so many more ways than just exercise and health...   


~ Tracy

06-06-2012

Today's WOD

Focus:
Floor Press 5-5-5-5 - 50lbs

WOD:
5RFT:
KB Push Press 1.5 Pood (AMRAP 1 min) - I used 8 kilos for a total of 66
Isometric Back Extension Hold/Superman (1min) 

Still trying to work on my water :(  I am up to at least 1.5 L today ... hopefully I can get another .5 in

~ Tracy

06-05-2012

Today's WOD

8min amrap = 4:44 
8 box jump 21"
16 sit ups instead of v ups
64 skips instead of 32 double unders


I 800m run today without stopping :)  I am very happy!  Now if it had been at the end of the WOD it would not have happened lol but I did it :)


~ Tracy

06-03-2012

Dear Journal

Yesterday was Met Con Blue !!  Great showing!  It got me very excited to try doing it next year!  So that will be one of my new goals :)

Just wanted to share that yesterday my received my volunteer shirt in a Large instead of the usual XL!!!  Very exciting for me!  It fit comfortably over my sweater.  Small changes are happening :)

Breakfast this morning was a big salad (breakfast was my dinner)

Lunch was some cut veggies with cold chicken pieces and 2 hard boiled eggs.... so good and very filling.

Dinner is stuffed peppers with ground beef and cauliflower rice and salsa..

~ Tracy

05-31-2012

Dear Journal

Today's WOD

“jack” - AMRAP (20 min)
115 pound Push press, 10 reps - I did 45 lbs
10 KB Swings, 1.5 - I did 12 kilos
10 Box jumps, 24 inch box - I did step ups on just under 20' box


I completed 6 rounds and 5 push press


I don't think I have ever sweated so much :)  I feel good about this WOD and what I ate and the amount of water I consumed ... all is back to being good today. 


My VERY sore knees are still VERY sore and achy.  I wake up during the night from knee pain... I really hope it goes away soon..


Did I mention that I started to name my quad muscles??  I can not get over how much more defined they are.. lol  


~ Tracy

05-28-2012

Dear Journal

Went to the gym this morning...

WOD

Shoulder Press 2 x 5 max for me was 70lbs
Front squat 3 x 5 max for me was 55lbs
Weighted pull ups 5 x 3 ... ya I may be on the black and blue belt for a little while :(

Last nights dinner was ribs and salad
Lunch yesterday was a large salad with chicken :)  Yummy!!

Breakfast this morning is going to be an omelette with ham!

Dinner is pork tenderloin and salad ...

Things are getting easier.  I still struggle with the water though.  I honestly forget to drink...

~ Tracy

05-26-2012

Dear Journal

I am finding it a little more difficult to log in my food journal.  Life has just consumed me lately.
So much to do and so much running around.
Thursday's WOD was "DT"  I did it at 55lbs.  I also moved bands again.  I am at blue/black :) YAY me!!!

I have tried a few more new foods.

Kale Chips

Guacamole

I can definitely tolerate avocado in guacamole form much better than eating it raw :)  So my goal for this upcoming week is to continue with the water, cutting out wheat, adding more healthy fats and adding more fish :)

Good day today.  Had a nice big omelette with ham for a late breakfast and then hamburgers without buns and salad for dinner.

~ Tracy

05-22-2012

Dear Journal

OMG what a horrible weekend for food... didn't do so well.  HOWEVER I am back in the game this morning!  Finished the WOD in 25min and 43sec.

800m run
50m  farmers walk ( KB weight ? Heavy lol )
50 tuck jumps
50m  Farmers walk
50 push ups
25m farmers walk
25 tuck jumps
25m farmers walk
25 push ups
800m run

Phew!!

Enjoyed a nice breakfast of 3 really gorgeous omega 3 eggs and some nice chicken and cucumber flavoured water :)

05-16-2012

Dear Journal

Broke down and had a cheeseburger from McDonalds. I didnt enjoy it at all and it made me feel really gross afterwards. :). I live that i am paying so much attention to how different foods effect my body.

Dinner tonight 

Snack 

05-15-2012

Dear Journal


The WOD today was good!  I enjoyed it.  500m row for time.  2min. 35s.  We did "Jackie" today

“Jackie”

1000m row

50 thruster 45/35

30 pull up

I did it it in 13:03

I actually find that I would like to go to the gym more often then just 3x a week.  Not sure if my body can take it or not, but I find too long in between leaves me feeling sluggish.  I can try to do WOD's from home but it is very hard to keep motivated lol. 

~ Tracy

05-12-2012

Dear Journal

Can I just say that cutting out wheat in my diet has become quite the challenge!  I am not doing so well the last couple of days.  I am trying really hard.  Tonight I indulged in tacos :(

~ Tracy ~

05-09-2012

Dear Journal

Why are we so hard on ourselves??  I KNOW that I shouldn't be and that I should be happy with what I have already achieved, however that is never the case!
Wasn't nearly has happy with my workout today.  I feel like I could have done a better job.

WOD - 7 rounds of:

7 deadlifts (45lbs)
100m sprint (I actually ran today again!!)
15 pull ups (I did 10)

I believe my time was 23:30

I am happy with my running but definitely not proud of my lifts.  I really wish I could have pushed harder to do 15.

Breakfast this morning was leftovers - Porkchops and yams which I had after I worked out.

Lunch - baked green pepper stuffed with tuna, cucumbers and tomatoes!

Got this idea from Whole 9

05-08-2012

Dear Journal

Great Day today!!

Starting to LOVE crossfit, well maybe not love it but defintely LIKE it..lol
I moved up from green/blue band to blue/purple bands on my pull ups!!  This may appear
to be just a small step but what a small step it was :)
I ran 800m and didn't have to stop as often and I actually felt good after I got back.

WOD

"Jerry"
1 Mile Run - I did 800m
2000m Row
1 Mile Run - I did 800m

Time - 24:20

The Buy In was 1000m row & "Cindy"

Had a nice Large Salad for dinner with Chicken in it... was very filling and yummy!


~ Tracy

05-07-2012

Breakfast

Dinner

Was really full from breakfast this morning.  Not a lot of urge to snack because of it :)

My knees are KILLING me from the hike yesterday so I have to say I am a little nervous about crossfit tomorrow...

~ Tracy

UPDATE

Here is the starting of my before and after photos :)














December 2012 - 3 months before starting crossfit

May 2012 - 1 month after crossfit


May 6th 2012 - I have so far to go :(

06-05-2012

Dear Journal

Hiked up Blue Mountain today with my family.  We did 2.6 km in 61 min.  So much better than what I did the last time I went up last year!  Less stopping!

Very excited!

~ Tracy

Dinner tonight  :)

05-05-2012

My dinner tonight. Soooo good!!
Steak, mushrooms and veggies!!

05-02-2012

Dear Journal

Still very tired, achy and have a huge headache.  Not sure what is going on, maybe coming down with something??

Yesterday's WOD

100 pull ups (I did 50 with green and blue bands)
100 pushups (using a bar)
100 sit ups
100 squats

Time was 29 minutes and 34 seconds

My arms were JELLO!!  A little sore today but not as bad as my knees.  They are really sore to bend.

As I am sitting here I am beginning to get hungry but really do not have the energy to make something to eat..lol
This is where processed crap would come in handy :)

~ Tracy

04-30-2012

Dear Journal

So tired today!  I don't think I have completely recovered from the events of yesterday and I really
didn't sleep well last night.   What does this equal?  Shitty food choices :(
Unfortunately I did have a little too much carbs today.  I also may have found a stash of easter eggs.
Good news is that I did not eat them all LOL
Tomorrow is a new day ....  Gym tomorrow!

~ Tracy

Eating Away From Home??

I really struggle with eating away... I try to bring my own snacks but there are times 

where I will not be home to eat.  What if we go out to dinner to someone's house.  

What are my options?  

Tonight I had pizza.  I feel so bad for having it, but I just don't know how to turn away from 

that when that is what everyone is having... 

I think I have a lot more will power than I used to, but pizza?? Hmmmmm

~ Tracy

04-28-2012

Dear Journal...

Yummy breakfast this morning.   Scrambled eggs with mushrooms :)
Weekends are a difficult time for me when it comes to food.  I have been such an emotional
eater for so long that it is hard to break from that.  I am not creative when it comes to food so
when it comes to snacks I usually stick with the same thing over and over again which then
becomes boring and I get tired of it.  A horrible cycle.
Here is my list of things I am * trying to cut out right now

- Pop (haven't had any since Feb. 26th)
- Dairy (with a few exceptions i.e cream for coffee and milk for scrambled eggs)
- Bread
- white potatoes (going to switch to sweet potatoes)


~ Tracy

04-27-2012

Dear Journal

No gym today .... I feel like I should be doing something though.  I have challenged my kids to see who can do more sit ups and squats ...  I really have a feeling that I will be the one stopping first  HA

Okay so I have decided (with a little help from a few coaches ) to start keeping a food journal of EVERYTHING I am eating and drinking.  I am going to say that this makes me a little nervous :(  I have never been consistent at journaling but I am seriously motivated to changing my health!

New Goal

To make it up the mountain at the same pace as my kids and husband

~ Tracy

04-26-2012

Dear Journal

I am so not feeling the work outs this week.  I am not sure what is going on.  I FEEL like I should be able to give more, but my body is telling me I am doing too much.
I keep thinking too myself that at least I am going, and at least it is more than I have ever done.
I got home from work at 8am, had a banana and 1/4 of a cliff bar.  Went to the gym, came home and had
3 turkey slices wrapped around a small slice of cheese and 1 hard boiled egg.
Going to bed  now..

WOD

5 Rounds

400m Run ( I rowed 400m )
15 OH squats - 15lbs



~Tracy

SHOES 101

I am definitely not a shoe person.  I wear the same shoes for almost everything.  I am starting to quickly realize I may need to start worrying about my feet a little more.

To all you crossfitters - What shoes do you wear?  

~ Tracy

04/21/2012

Loving these pictures... it is so strange but crossfit is all I seem to think about.  I am constantly googling crossfit.  I came up with these.

~ Tracy

04/20/2012

Dear Journal


Today our WOD was "Nicole"

20 minute AMRAP:

Run 400m - I did 500m row

Max Pullups - I did them on the rings.

5 rows and 4 pull ups. ( Total pull ups 23 )

~  Tracy

Weigh In.....

So I did my weigh in last night :)

Last Week's Results

222 lbs

This Week's Results

218 lbs

Lost 1 inch on my waist .....

~ Tracy

What is CrossFit?

For those of you who are interested in knowing what CrossFit is, I have compiled a few sites for you to check out..

CrossFit Journal

CrossFit.com

CrossFit Indestri


~ Tracy

04/18/2012

Dear Journal

I am trying to find a balance on what I am eating.  I have seen the dietician and she suggested I follow the diabetic food guide however after speaking to those who do crossfit and the coaches, they suggest more of a paleo type of diet. This is something incredibly new to me... I have spent a lot of time online researching it.

I have already changed the way I eat so much in the last three months.  I have cut out 90% of junk food, stopped drinking pop (haven't had any since Feb. 26th) and cut down on unhealthy carbs.  I also have upped how much water I am intaking.

All this advice is very conflicting.  So I have decided to keep track and do whatever feels right.  I am trying to take in a little of everyone's advice.  For now.  I need to find something that works for me.

For those who are looking for more information on Paleo this website is AWESOME

EVERYDAY PALEO

So here is what I have eaten today.  I work midnights so it is difficult for me to track food, as I don't sleep a lot.

8am - Banana

10am - coffee

11am - 3 slices cheese wrapped in 3 slices of deli chicken
          - 3 pieces of pineapple

1pm - 1 hard boiled egg

4pm - handful of mixed nuts

6pm - 1 cup of rice with 1 sausage and mixed peppers sauteed in salsa

SLEEP

11pm - Salad and 1 banana

WORK



~ Tracy