Friday, 29 June 2012


Dear Journal

Today's WOD

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

Thursday, 28 June 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

Monday, 25 June 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

Saturday, 23 June 2012


Dear Journal

WOD - 12:12

21-15-9 reps of:
Handstand push-ups
Ring dips
PRE WOD Breakfast -  PEAR and water
Post wod Breakfast - pork chop, peppers, salsa and mushrooms and water
Dinner - Pizza :( and water

Wednesday, 20 June 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 :)

Tuesday, 19 June 2012


Dear Journal

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

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

Wednesday, 13 June 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

Tuesday, 12 June 2012


Dear Journal

Today's WOD "Elizabeth" - 8:13
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

Thursday, 7 June 2012


Dear Journal

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


Today's WOD

Floor Press 5-5-5-5 - 50lbs
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


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

Sunday, 3 June 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