...the one i didn't wan to do!...LOL

So i probaby stood there for 5 minutes screwing around, checking my watch, stretching (again), looking around, messin with my ipod...LOL...i really didn't want to do this one! HA!

50 box jumps (20 inch box)
50 situps

40 box jumps
40 situps

30 box jumps
30 situps

20 box jumps
20 situps

10 box jumps
10 situps

It took me 20 minutes and 8 seconds! phew!

So glad when it was over! Ever since my box jumping accident on the 24 inch box, I don't like box jumps anymore....i have this rediculous fear that it will happen again! owell....
can't wait to see your posting!
Sidra

my first post in over a week!

Ok, todays wod was scaled down because i was affraid to try it Rx...anyway here it is: run 100m, 25 strict pushups, run 100m 25 situps, run 100m, 25 airsquats, run 100m, 25 back extensions. I did three rounds of this in 22:45 minutes! The original wod was to do 50 reps of each instead of 25.....it just seemed too big for me...owell...the wod i did was a great challenge in itself! the kids go on spring break starting thursday, so i have to make sure i get in 3 good wods monday thru wednesday! love ya sista! Sidra

so i totally spaced posting my wods last week and now, for the life of me, i can't remember any of them!!! i know i did a wod mon, tues, wed, fri, and sat....but they've escaped my memory! ugh! so i vow to post all my wods this week without fail! jeez-leweez! Hope you're feeling better and back in the box doing killer wods with all your newfound energy! love ya, sis! Sidra

...the one with the whole fam!...

Today we had the kids work out with us...no reason why we can't get them started on fitness while they're young!....so Andy,Zion, and Zada did crabwalking for 2 straight minutes and then our wod: AMRAP 12 minutes: Turkish gettups (15 #) 3 with right arm, and 3 with left arm and 6 burpees. I did four rounds, the turkish gettups and 1 burpee!...it was rough! Zion did the wod with us as RX'd and Zada just did burpees the whole time...they did great...and it was harder than i thought it would be! love ya! keep on keeping on!

....the one where i tore my hand for the first time....

OUCH! Todays wod was: 25 kb swings (I did #26) 250M row 7 rounds for time My time was 19:58. Killer wod and I have some serious blisters and one of them tore so my hands are a little sore....lol! PALEO is going great so far! I really haven't been that hungry as long as I eat every couple hours. And honestly I don't miss my diet coke....yet. LOL! Here has been my typical menu this week: Breakfast:banana or couple slices of ham and avocado or eggs with green chili salsa (yum) Lunch:chicken cooked in olive oil and garlic with onions and mushrooms (I cooke a huge pan of this on Monday and it lasted me all week. It is so yummy and can eaten cold.) slice 1/2 avocado on top and some fruit Dinner: more of the same really....lol. meat and veggies! I drink tons more water so that helps keep me full and I discovered these awesome fruit and nut bars (LARABARS) that help me get my sweet tooth on! :) I am eating lots of pistachios and had a banana with almond butter today after my workout....so yummy! Anyways, I need to just keep some variety so I don't get bored. I am going to try and eat more veggies this weekend. I had a headache for the first few days, but some Advil took care of that! I miss you.. your wods look great this week! Good job on posting....sorry I am a slacker that way. I will try to do better. Luvs, Liesl

my arms are shot!!!!!!!!!!!

So i totally killed my arms today!!! 21-15-9 of modified handstand pushups, dips, and strict pushups....ugh! way harder than i thought it would be....and i finished in 13 minutes and 49 seconds! feel the burn! hope you're still going strong on the paleo! Love ya!

....lifting....

AMRAP 5 minutes 50# squat cleans 50# jerk I did 18 rounds. was totally hard...made me feel like a wuss!!! take care! Sidra

...the one at home!

Hey there! Monday's wod: Tabata of pushups (strict ones), situps, and air squats. my lowest number of each were: pushups (5), situps (13), squats (16). pretty good one! Tuesday's wod: 3 rounds for time of: 500m row 50 situps 50 back extensions I finished in about 22 minutes! another really good one! Trying to do better on my diet every day....i'm trying to visualize my goals and remind myself when i want to eat crap! love ya!

....my abs better be sore tomorrow...

Todays wod was 100 situps and 100 back extensions for time. i finished in just over 7 minutes! not too bad! i will know how good of a work out i got if i wake up with sore abs and a sore back in the next day or two. i hope i do! love ya!

....the one where i played "catch-up"....

OK-here's an update of my week.... :) MONDAY-(ok-we did TWO wods today..killer!!) wod A: 3 rounds for time 15 deadlifts (#63) 15 goblet squats (#26) then exactly 10 minutes after starting this wod you do wod B: 21-15-9 kb swings (#26) burpees Unfortunately I can't remember my times but I did really good!! But as for how I felt on Tues....well let's just say I could barely walk. The goblet squats did something and the inside of my thighs are still sore! So here is WEDNESDAY wod: 21-15-9 deadlifts (#63) situps run 400M after each round My time was around 19 minutes....not too shabby!! The actual wod everyone else did had push press and pull-ups, but I trying to avoid straining my shoulder so I am not doing those exercises for like a week. I got physical therapy on Monday and it actually feels a lot better. :) And you know firsthand about THURSDAY wod because you did it yesterday! LOL! There are tons of people at my box who are competing in the open games so it is pretty exciting and motivating to watch them do the wods. There was so much energy and excitement there today because there was four athletes doing the open wod while I was doing it right along with them! Next year I totally want to compete in the open so that means I will have to start doing the wods as rx'd. Let's all do it together k!! Andy would totally RULE over the men's division! I had to scale my wod:AMRAP 15 minutes 9 deadlifts (#63) 12 pushups (i can only do them on my knees still....I am so proud of you for doing them strict! You are so amazing!) 15 box jumps (12in for me....the 20 inch box is still very intimidating for me!) So anyways I got 5 rounds and 7 dealifts total (scaled of course), but it felt great because I have really been working on mentally pushing through and trying not to take too many breaks. I try to break up each individual round....for example, in my head I will divide the box jumps into 3 sets of 5 and will only stop if I reach the end of each "set". For some reason it makes it easier in my mind to divide up wods and just chip away one by one. So, I signed up for the Beach Body contest that they are doing at our box and it starts on Monday. Check out the new blog website and read all about it! The new blog is really nice too! www.wasatchcrossfit.us Anyways, the top cash prize will be over $1000 and the 2nd place is 3 months paid membership! WOWZA! I am really gonna try and see if paleo makes a difference in my performance at crossfit. I know, it's gonna suck but hopefully in a good way....lol!! LUV YA BABE! p.s.-Look at the post for what our wod is tomorrow....10,000 burpees for time!! And then a 10K....hahaha! LOL!! April Fool's Day fun! :)

the one with really hard pushups!!!

Hey girl! So have you heard about the crossfit open?....anyway, this weeks wod listed for those who are competing in the open was a good wod so i thought i'd do it today. AMRAP 15: 9 deadlifts (105#) , 12 pushups ( you go all the way down til you're laying on the floor, lift up both hands off the floor, put them back down and then push yourself back up - way harder than normal pushups!!!) , 15 box jumps (20 inch box). I got 4 full rounds done plus 9 deadlifts and 7 pushups. really flippin hard! those pushups were brutal! but it was awesome when i finished.... trying to not have crap this week....had a couple cups of roma today, and a frozen fruit chiller, but no cookies or candy like i wanted to have...so that's good! love ya! Sidra

...the one with a lot of pull ups...again....

So I got to work out with Andy again today...will be the last time until saturday...anyway... Today was wicked hard!!!!!!!!!!!!!!!!!!!!! and you will see why!!! For Time: 75 squats 50 pullups (modified), 20 dips, 50 squats , 35 pullup, 15 dips, 25 squats, 20 pullups, 10 dips. I finished in 19 minutes and 37 seconds. was really really hard!!! i'm very proud of myself, though, because i didn't change the wod to make it easier...i was going to do less reps of each, but i decided to stick with the prescribed wod and i finished!!! woo hoo!!! Andy and i decided today that we need to do less sugar for a week....so no junk for a week...we love our junk too! Darn! owell, it will do us good! Sidra

...the one that sucked!!!!!!!!!!!!......

Ok, i had a hard time today!!! on my period...crampy, feel gross, and tired...so i had a bad attitude when i started...ugh!

5 rounds for time of:

15 medicine ball cleans (remember how fun these are??? LOL) with 11 lbs
15 wall balls with about 8 or 9 lb ball

I think i finished in about 16 minutes!!!
.....this was rough!!!...i'm still crying about it! LOL what a baby!!! LOL

love you!

....the one with andy's boss...

Thursdays Wod was cool! i can't believe i finished!

for time:

70 burpees
60 sit ups
50 kettlebells (25 lbs)
40 jumping pullups
30 modified handstand pushups

I finished in 20 minutes and 14 seconds! I beat Andy's boss by like 8 minutes! woo hoo!!!

Awesome!
Loves!

....the one with handstands....LOL

23/March/2011 Wednesday WOD
Gymnastics: Muscle up (ring rows for modified) practice and 2 min aggregate handstand hold.
Then:
21, 15, 9 Calories Rowed
42, 30, 18 Air squats between each row

OK-this looks easy, right!? LOL!! K, let's get one thing straight....I can't even do a somersault so just close your eyes and imagine me trying to do a handstand....are you laughing yet!? Well, it is quite a site and something that I will really have to work on. It takes a lot of courage to just throw your body upside down. If I can get over the fear factor, I think I will be ok. It is super-duper hard to hold a handstand position for 2 minutes. I could only do one minute broken up into several different tries. I am going to start practicing these movements at home to see if I can build up my upper body strength.
Anyways, my time on the actual "wod" was 9:10. I had to pause a lot during the squats to catch my breath. I probably could have pushed myself a lot harder than I did, but seeing how this is my 2nd day back in over a week, I didn't want to overdo it.
Well, I had a great talk today with my trainer about how important eating and diet is to your overall health so that's funny that you talked about the same thing in your last post. I am going to do the same as you and try to not eat after 7pm. I am really going to try and go paleo as much as I can, which unfortunately means I will have to cut out my newfound love of Roma with cream. I am having a really hard time wrapping my head around the whole concept of going on another "diet" so I am trying to look at it as a lifestyle change instead.
Anyways, have a great Wednesday!
Luvs, Liesl

...the one after almost a week....

Monday-

Ok on Monday i felt so out of shape....it is amazing how a week of not doing crossfit can set you back!!!!!!!!!!!!!!!!!!!!....i pushed through it, but i was hurting!!!

7 pullups (assisted)
15 deadlifts (90lb)
30 walking lunges

I believe I did 4 rounds in 20 min. and 38 seconds....soooooo out of shape!!!



Tuesday-

run 2 laps
50 situps
50 pushups

run 2 laps
40 situps
40 pushups

run 2 laps
30 situps
30 pushups

finished in 21 minutes and 18 seconds.....soooooo hard!!!!! (running again...not my favorite)

I really need to recommit to not eating after 7pm....and do better with my snacking during the day...i need to make sure i'm eating something healthy every couple of hours...i recently got a pamphlet from the gym with lots of healthy snack ideas...so i went to the store and stocked up....some of these include:

whole grain (must be listed as the flour in ingredients-anything that has enriched flour is junk food) toaster waffles-frozen with 2 tbsp. of lowfat/fat free yogurt and fresh fruit on top-i used strawberries....

a few whole grain crackers (i looked at many many boxes and only found a few that actually have whole grains or whole wheat flour listed in the ingredients...it is amazing to me how these companies can say they are whole grain or made with whole wheat when they aren't!!!!!!!! bread is another huge culprit of this crime!!! so many people think they are actually eating whole grain foods or whole grain bread simply because they say it on the front of the box, or simply because the bread is brown...you can also usually find caramel coloring listed in ingredients for these imposter breads so they look brown!!!!) with a piece of lowfat cheese

1 cup of tomato soup with a few whole grain crackers

parfait- fresh fruit, lowfat/fat free yogurt and granola

apple slices with peanup butter....

just a few examples!!!
love ya!
Sidra

....the 1st one in a while....

Tuesday March 22nd wod: A HERO wod for a local soldier who was critically injured in an explosion

“Quinn”

200m run

27 pull-ups

15 deadlifts (225/155 lb.)

400-meter run

28 push-ups

28 kettle bell clean and press

28 push-ups

400-meter run

15 deadlifts (225/155 lb.)

27 pull-ups

200m run

I did the whole wod except for the second set of push-ups (because of shoulder issues). My deadlift was #103, my kb was #18 and I did pull-ups on a pull-up assist machine (very cool! felt like I was really using my own muscles to pull myself up!) And bonus, I ran every run without stopping....that's a first for me! I was so exhausted after this wod....i could barely lift up my arms to put my hoodie on - LOL!

Anyways, I skipped yesterday (no reason in particular except for the fact that the boys were off of school and slept at my mom's and I slept in....)

So, I hope you are feeling better and can find just the right meds. I bet your new puppy is keeping you busy! She is so cute! Have fun with her!

Luv ya! Luv, Liesl

...a good one...

Ok here's the wod for tuesday of this week:

10 wall balls (10lbs)
10 jumping pullups

7 rounds for time!

I did it in just over 11 minutes....it was hard! a really good one!

Wednesday is my break day...so no wod to post for today!

...the one that i forgot to post!...

I looked back on my posts and realized that i didn't post a wod i did recently...but i can't remember when i did it..must have been sometime last week...weird...

4 rounds of:

run 2 laps
25 pushups

So i ended up running a mile and doing 100 pushups...and it totally stinks that i can't remember my time for that wod!!!

And for today i also did a running wod...ugh!!!

run 4 laps
100 situps
100 back extensions
run 4 laps

so i ended up running a mile total and the situps and back extensions in just over 21 minutes...
i really don't like running! but i didn't get a side ache this time and the last time either, so my body must be getting more accustomed to running so that's good right?! but my endurance while running sucks!!! i had to stop and walk many times during my 8 laps....i still feel so out of shape...but i have to remember how far i've come...i'm very hard on myself...always thinking about what i can't do well, instead of how far i've come...

i'm going to try to stop doing that!
Sidra

....the one with lots of wods....

OK-you're right, it has been since Feb 23rd that I posted....I have seriously been slacking but for good reason. It took me like 2 days to recover from traveling home with my kids!! They were crazy on the way home....and I have been working like crazy and don't feel like doing a darn thing at night when I get home so blogging is what suffers. LOL!



Anyways here was WED wod: 2 Rounds for time (BOLD is rx'd wod, which I couldn't/didn't do)
21 OHS (45/33)

(I did 2 rounds of 14 OHS/15lb, 28 wallballs/6lbs and 56 situps...I did a 500 M row after each round....I think I coul have pushed myself one more round (to equal the same number of reps as the rx wod), but I was beat and already had it in my head that I was done at 2 rounds.)
42 Wallball
84 Situps
500m Row after round 1, 750m row after round 2
......sorry, don't think I will totally finish this post because I wrote the first draft like 4 days ago and now it's just hard for me to try to catch up. SORRY!

OK-so I know I haven't posted in forever....mainly just out of pure laziness. I did go the box everyday last week (except Tues. and Mon. of course we worked out together!) and the main thing I remember is the for one of our WARMUPS we did 20 wall burpees and it was scary and hard but I did it!! And on Fri. we did Cindy and I did 7 rounds. I was sore until Monday!!
So starting tomorrow I will psot every wod I do even if it just a short little blurb. Sorry to keep you in limbo. Please don't give up and push through you stupid menstrual like I have been trying to do all weekend. I am so crabby and crave everything under the sun.
Anyways, love you and sorry to keep this short and sweet, but I will post tomorrow as soon as I get home from the gym. NO EXCUSES!

lots of pullups!

Ok, this one was interesting! with a continuously running clock, do 1 pullup the first min., 2 pullups the 2nd minute and go on as long as you can......

I was able to make it to 15 minutes!!! i did 15 pullups in one minute and then i had to stop! i think i did 120 pullups total (jumping pullups)!!!! Andy made it to 18 minutes!!! he did about 170 pullups...insane! it was cool to watch his last few minutes!!!

so it was a pretty good, challenging wod to do.....

food diary:

protein shake

2 eggs, and one piece of french toast, OJ

protein bar

macaroni grill!!!!!!!!!!!!!!!!!!!!!! way too much food and way too many calories! so yum!!!

feel totally bloated now! think i will have some herbal tea!!!
love ya!
can't wait to see what you've been doing this week!

..the last couple wods

Hello chickface!!!

tuesdays wod included walking lunges while carrying a 10# weight overhead and doing jumping pullups...did 5 rounds and i forgot my watch so i couldn't time myself...

today i did a crazy wod!:

15 turkish gettups (right arm) with 15# weight
30 kettlebell swings 20#
15 squats holding 15# weight over left shoulder
30 kbs 20#
15 squats holding 15# over right shoulder
30 kbs 20#
15 turkish gettups (left arm) with 15# weight

finished in 11:38 minutes!!!
a really really good one!!!

food diary:

protein shake

2 eggs and grapefruit

girlscout cookies

chicken ceasar salad

girlscout cookies with roma

herbal tea

white chili with limeade and chips and salsa

(ate way too many girlscout cookies today!!!!!!!!!!!!)holy smokes!!! i must be ovulating! can't get enough junk food! craving everything! really don't like it! hope you did better than me today!
sidra

...the one with running....

Todays wod was hard!...for obvious reasons...i am NOT a runner, and i can't do pullups yet, and i rigged it so my jumping pullups were really hard....

amrap 15

run a lap around indoor track
4 pullups (jumping, but i really had to jump up and then pull myself up
the rest of the way-hard!)

I only did 5 rounds...and it was super hard for me...every time i run in my wods i am a big baby afterwards because i always get sideaches and i get so winded so fast...sucks!...but i can definitely tell that my pullups are improving....the fact that i can pull myself part of the way up all by myself is amazing to me...still have a long way to go, but it feels great to see that i'm getting stronger and improving...my goal is still to do a real pullup all by myself by this summer!!!!

Love ya!
I wanna see more of your food diary's chickface!

the one with lots of pushups

So todays wod was a hard one. took me just under 28 minutes to complete....harder than i thought it would be!

10 (yes i said 10!!!!) rounds of:

75# deadlifts 15 reps
pushups (real ones) 15 reps

i did 150 real pushups!!! woo hoo!!!

food diary:

protein shake

bowl of cereal

meal replacement shake

apple

cheesy ham scalloped potatoes and peas

roma

pretty good!

Love ya,
Sidra

....the first one in days....

so our saturday wod was the first wod i had done since tuesday...so obviously, my period is kicking my butt!!! ick! can't wait to be done with it! anyway, this was our saturday wod:

21-15-9 reps of:

45# sumo deadlift high pulls
45# overhead squats

I think i finished in 6 minutes and some seconds....it was a good one...harder than i thought it would be...i tried not to stop at all and so that made it a challenge!
I'm feeling better now (period wise) and so i plan to do a wod everyday this coming week to get ready for the killer wod we're going to do together on saturday! can't wait! so excited!!!

love ya!
Sidra

....the one where i pushed it to the limit....

OK- I know, I know, no updates for a while but be assured I have been working out! Just don't make time to sit down and do a post so please accept my apologies :) I am work right now and it is so slow so this is a great time to catch up! lol!
Oh and P.S., I have religiously been taking that emergen-c and I am still sick! WTH!!?? Oh well, I think I am going to go in for a physical and have some blood work done to make sure my thyroid is ok. Anyways, I totally understand how you said you felt the other day about being exhausted before you even started. I almost always feel that way when I am close to my period. My body and my metabolism just really sluggish....don't be discouraged about your weight! I don't know much about plateaus in weight (partly because I have never lost that much at one time! lol) but I do know they are normal and are to be expected. I think you are being too hard on yourself! Dieting is too hard and I too love food to much to think of ever having to give up something I love to eat forever. Ya you can probably guess how the paleo is going....not that great. I do ok for lunch and dinner, but breakfast is killer. I love my cold cereal, no way around it.
Anyways, I can't wait to see you and talk to you in person. Sometimes when I go to blog or message you on facebook my thoughts are going faster than I can type and I can never get out everything I want to say to you. So who gets to pick our wod for that Sat. morning!? LOL!
So here a brief re-cap of what I have been doing:
Todays wod:
AMRAP in 15 min.
1 rope climb (modified)
2 deadlifts (93#)
3 HSPU (modified on a box)
4 strict pullups (WOW-i can't even budge my body at all....totally had to use my legs!)
5 burpees
I did 5 full rounds so not too bad I guess. It seems like my warm-ups are sometimes harder than the actual wod sometimes but yesterday totally kicked my butt. It looked easy on the whiteboard, but I have never pushed myself so hard to finish a wod before. It felt great to push and almost puke! LOL
Tues. wod:
50 wallballs (10#-my heaviest yet!)
Run 400M (only stopped briefly to walk and catch my breath)
Row 500M
My time was 8 something, but I pushed through to end during my row and didn't stop until I was done and that felt amazing! I usually have to stop and catch my breath and even sit for a few seconds, but this one I went all the way through only stopping a couple times during my wallballs. I usually breakup a big count like the 50 wallballs in smaller groupings so I did 25 without stopping and then I did 15 and then my last 10. I know that doesn't sound like a big accomplishment but for me it is because of how I struggle with squats. And I usually use a 6# ball so going up to 10# was huge for me! This really makes me see that I am making progress.
Anyways, enough of my blabbering. I will try to keep up better, k. Love you tons! Hang in there....see ya soon!

...a girl wod....

Todays wod was called "cindy" i think. but instead of doing real pull ups, i had to do jumping pull ups.

AMRAP 20

5 jumping pull ups
10 real push ups
15 air squats

I was able to do 14 rounds...though i felt like i should have done at least 15. i felt so stinkin weak during the wod...i don't know what is going on with me, but lately i am dragging when i'm doing my wods! don't like it! it better just be pms....

food diary:

protein shake

2 eggs and milk

dates and almonds

pork chops, stuffing, and peas

frozen lemon cream sandwhiches-2 of them (so yum! you have to try these-i have a recipe)

herbal tea (peppermint chai)

....the one that kicked my butt before i even started!...

today's wod-

5ounds of:

50m lunges (holding a 20lb. bar overhead)
21 burpees

I finished in just under 20 minutes....this wod was super hard for me mentally as well as physically...i was feeling tired and defeated before i even started...it was awful! i pray i don't feel like that again anytime soon!

Food Diary:

protein shake

2 eggs and baked oatmeal with milk

meal replacement shake

orange slices

stew and homemade bread

bowl of fruit loops with milk

love ya!
Sidra

...the one i should have thought thru....

Today was one of those wods on the crossfit main site that is named after a girl...anyway...i did it minus the running...you know i hate running!...so here was my wod:

5 rounds of:

30 wall balls (6.6lb)
30 box jumps (started on the 20 inch but i had to go down to the lowest one for 4 of the rounds)

i did the medicine ball squat cleans yesterday which is almost the same thing as the wall balls today...they both include squatting....squatting two days in a row...didn't think it thru....so the box jumps were rough today because my legs were done!....LOL...

owell...so i finished in just under 20 minutes...it was very hard!

food diary:

orange slices

protein shake

2 eggs and glass of milk

meal replacement shake

salad and leftover stroganoff

don't remember if i had a snack after that....
i know i had 3 pieces of chocolate! naughty!

dinner was at the ward potluck...had a little bit of this and a little bit of that and tried a few different desserts...the only thing i really ate any of was my favorite (rice crispie treats)mmmm.

not too shabby! love ya!
Sidra

....this one was a good one!!...

So i came up with this one on my own...wasn't sure what to do when i got to the gym this morning, but finally settled on this wod.

5 rounds for time:

10 real pushups
15 (15lb.) medicine ball squat cleans
20 real sit ups

i finished in just under 13 minutes! it felt amazing! totally kicked my butt...have you ever done the medicine ball squat cleans?...they are rough!!!!

food diary:

protein shake

sugar snap peas

2 eggs and whole wheat toast

chocolate meal replacement shake (equate brand of slim fast-very good and tastes way better than slim fast!!!) Since i'm not a huge fan of lunch (unless i'm eating out) i usually don't like the sound of a sandwich or other lunch foods....so sometimes a shake like this hits the spot!

apple

jerky, dates, a few almonds

cheese enchiladas and refried beans

a few hot tamales and roma

not too shabby! (oh, i just remembered i had 3 hershey kisses and a piece of ghiradelli chocolate)
owell...

love you!
Sidra

...the one where i had to beat Andy's boss!.....

Yesterday Andy's boss did a wod with Andy at the gym. It was his first time ever doing a wod...he got 4 rounds of the following wod...and i just had to get more then him so Andy could tease his boss....pretty funny!

So here's the wod-

AMRAP 15 minutes

10 burpees
15 squats
20 sit ups

I did 7 rounds in 14:52 minutes!!!!! so cool! Andy got 9 rounds...so i feel pretty good about what i did...it felt so great to push myself like that...because i had to beat 4 rounds i was able to really push myself past all the pain and exhaustion....it was so cool!!!!

Food Diary

protein shake 8:45am

eggs and toast and milk 10:30ish

banana noon

apple 3pm

lasagna, salad, garlic bread 5:30pm

I tried to eat every 2 hours if i could.....that's suppose to speed up my metabolism a lot....
love you!
Sidra

....the one where my butt was draggin'....

OK-so I seriously had the "Monday morning blues" when I rolled out of bed this morning....I literally had to force myself to go to the box, but I am so glad I did! Even though I felt totally exhausted before, during and after, I was proud of myself for pushing through and just doing it.
OK-today's wod:
AMRAP in 10 minutes
25 air squats
Run 200M
(I did 3 full rounds), then (luckily) we rested for exactly 5 minutes then:
21-15-9
Burpees
100 singles
My time was 10:59! Not too bad! My squats were so hard today. Really felt lethargic and like I was in a fog. I took Nyquil a few times over the weekend and I think it was still in my body. I am going to bed early tonight and hopefully will feel refreshed in the am!
I'll post my food tomorrow....I am starting Paleo tomorrow so wish me luck! :)
luv ya - happy valentine's day!
liesl

...the one with a ton of lunges!!...

Todays wod i did with Andy...i always push myself harder when he's with me...he did what i did plus wore a 20lb vest plus added pull ups in there....

I did:
50m of lunges
25 air squats
50m of lunges
25 air squats
50m of lunges
25 air squats
50m of lunges
25 air squats

i was dying!!! really really hard..i probably won't be walking tomorrow...or sitting...or stairs...wow i might not be doing anything tomorrow! LOL

oh yeah! i finished in just over 15 minutes!

food diary:

protein shake

2 eggs and glass of lowfat milk

turkey sandwich and half a naked drink

chocolate smoothie with protein added

homemade deep dish pizza

small orange julius


love ya!

...holy mama that was hard!!!!

So Andy has a couple days off before another class starts again....and so we went to the gym together this morning after the kids got on the bus...i had no idea what was coming...actually i did know the wod, but i had no idea how hard it would be and how deep i was gonna have to dig....

this one humbled me for sure...

7 rounds (yes 7 rounds!!!!!!!!!!!! i'm used to doing 5 but not 7)

15 power hang cleans with 35lb bar
15 kettlebell swings with 25lb
15 20" box jumps

so after two rounds i was going to die...seriously..inside, i was in the fetal position, and crying like a little girl....seriously...and i kept going...and ya know what? it didn't kill me like i thought it was going to do...i've never had to dig so deep for a wod before....i finished in 28:41 minutes...so it was a long one...very very very hard!!!! i'm so proud of myself for not giving up...i had to just keep telling myself how dissapointed i was going to be in myself if i quit early...it got me through and now i'm so happy i finished! it lets me know that i can do hard things...really hard things...and that in the future when i'm facing a killer wod i can remind myself that i am an "animal!!!" and that i WILL finish!!! woo hoo!
love ya!
Sidra

Inspiration 101

This chick is my inspiration today...she is ripped!!!!!!!!

Just thought I would share....uh, can I look like that, please????

....simple but hard......

Ok. todays wod seemed like it wouldn't be that bad before i began...but doing a lot of real sit ups can be very difficult...here was my wod:

jumping rope
sit ups

50 of each

40 of each

30 of each

20 of each

10 of each

I finished in 9 minutes and 5 seconds! not too shabby! the sit ups were a challenge and i tried to do a few double unders at the end...this time i didn't leave any whipping marks on my arms...must be improving!?

food diary

protein shake

2 eggs and a grapefruit

sugar snap peas

i think i forgot to have lunch because i had a late breakfast...hmmm...not good

granola bar and orange

chicken fajita soup and i added tortilla chips, avacado, and shredded cheese to it...yum!!!

a few bite sized bliss dark chocolates

cup of peppermint chai with soy in it..

i think that's it...
love ya!
Sidra

....the one after a long week....

OK-so today was my first wod after a whole week off for being sick....enough of this crap! I am moving even even though I still felt like shiz this morning when I woke up....
For time:
20 inch Box jump, 50 reps (12" box)
Rope climb, 5 ascents (15 scaled rope climb)
1.5/1 pood Kettlebell swing, 50 reps (18 lbs)
50 sit-ups
30/20 pound dumbbell Hang power clean, 50 reps (7.5 lbs)
800 meter Run
50 Back extensions
My time was 29:16. WOW-hard workout for my first day back. But it felt great to move my body and push myself. I am proud to say I did all the box jumps with no walking the box! I am getting better every time we do them....soon I will try to move up to the next size! WOOHOO! I also practiced the kipping motion that will eventually help me to do pullups someday. I am going to practice this every day when I go to the box and in a month I will try "real" pullups (still assisted with a band). I am excited to set these goals and see if I can accomplish them. And look out size 14-here I come! I will have some really pretty callouses to show you in March! LOL!!
FOOD (so far)
Breakfast-banana, Protein shake
Snack-cheesestick
I am planning on having another shake for lunch before work and a yogurt with blueberries for a snack and probably pick up a greek chicken salad for dinner on my way to work. NO Diet Coke for me today! Lots of water! Some crystal light tonight at work and depending on how hungry I am, maybe an orange somewhere in there too.
Well, here's to the first day of the rest of our lives. "One day at a time." (AA really has great quotes that apply to everyone!) :)
luv ya, liesl

...this one was hard!...

Todays wod was the hardest one i've done in a while!....

AMRAP 20

5 chinese pushups
10 knee pullups (while hanging from the pull up bar i bring up both knees as high as i can)
15 medicine ball cleans with a 12lb ball

i did 8 rounds!!!!!!!!!!!!!!!!

i really had to push myself the last round....i wanted to get that last round done before i went over 20 minutes...had to dig deep to do it...the ball cleans were brutal...already feeling sore today...hope i can walk tomorrow! LOL


Food Diary:

protein shake

2 eggs, toast, grapefruit

leftover mashed potatoes and chicken with gravy for lunch...small portion

orange

pasta with chicken, side salad, roll, cake...(dinner at ALS graduation tonight)

Did alright i guess...feel great after completing today's wod...yay!
Sidra

...the one with a lot of wall balls....

So today i did a wod that was scary to me cuz i struggle with wall balls...since my arms are so weak...anyway, i used a 9 lb. medicine ball and did 150 wall balls for time. It was way hard and i finished in 11:45 minutes. i usually use the 6 lb. medicine ball whenever i have to do wall balls in my wods, but since that was all i was doing today i thought i would try the 9lb. one and i kept the 6lb. ball close by incase i had to scale down...but i stuck with the 9lb.s the whole time and it felt great after wards!!!!!!!!!!!!!!!!!!

Food Diary for today:

protein shake

protein bar

couple oranges

a few ritz crackers with one wedge of laughing cow cheese

Chinese Sundaes for dinner with some cornbread

chocolate cake and milk for dessert

i don't think i ate after 7pm tonight....i'm really trying to stick to that...it helps if i eat dinner around 5:30 or 6 cuz then i don't really feel as hungry after 7pm.

later!

...the one with Andy.....

...Saturday was another family day at the gym... sorry i'm reporting late on this one!
Zada was super bored...she sat against the wall and sulked the whole time...poor thing....

my wod was.....

21-15-9

thrusters (15lb. dumbells in each hand)
ball slams (can't remember what ball i used (maybe 12lb.?)

finished in 7:16 minutes...

pretty hard! love working out with Andy!
love you!

the one with running!

...sorry, this is from two days ago...

21 dumbell deadlifts ( two 35 lb. dumbells)
run 300m
18 db dl
run 300m
15 db dl
run 300m
12 db dl
run 300m

hated the running but it kicked my butt, so did the deadlifts!

So my time was 14:20 minutes... so sore the next day from the deadlifts that i didn't do anything yesterday....

hope you're having a great week!
Luvs,
Sidra

...the one with box jumps...

So today i decided i would try box jumps again...remember the last time i did them was on the 24 inch box and i tore up my shin really bad...well iit has taken me a couple weeks to heal and feel good enough to try them again...but i didn't go straight to the 24 inch box...but instead used the one just under that one....not sure how how it is....but here's my wod:

100 box jumps for time...

finished in 7:51 minutes!!!

was pretty tough actually...

food diary:

protein shake

protein bar

shared noodle express with andy

some oreos and milk!

dinner was white chili with tortilla chips and a little cheese

a couple more oreos and a ding dong...yeah, lots of sugar today! LOL

will try harder tomorrow!

Sidra

....the one with "almost" real pullups....

Here was today's wod:
Tabata-
pullups
pushups
situps
airsquats
My total score was 178. Not bad and pretty sure I had almost 200 but I lost count while doing the pushups....oh well. I worked out hard and that's what matters to me most right now. lol! I did try to do assisted pullups with a band for the first time today! YAY me! I used a black band (which is the tightest thus the most help) and for the last couple rounds my trainer added a blue band for a little extra help! But I did about 15 during the 8 tabata rounds so it felt great to be over with the real people! lol :)
Anyways, diet was pretty good today. I have decided that I am not going to do the whole30 diet right now. I am going to work on doing as close to paleo as I can, but mostly just what you have been doing and cut out sugar and flour.
Breakfast-Special K/banana
Lunch-Greek Chicken Salad
Dinner-cheesestick and 2 applesauce cups (I know weird, but I was at work so I was just snacking!) hehehehe
It doesn't look like I ate much looking back, but I wasn't terribly hungry today. That's one nice thing about being at the end of my period, my appetite decreases and I don't have near as many cravings. I ate like total crap last week! It's so weird that we are on the same cycle....that's a little Twilight Zone weird.... LOL :)
Anyways, I got your awesome letter in the mail late in the day! What a nice suprise! So sweet of you to send me a sample of Roma....can't wait to try it. I'll let you know.... Thanks for the beautiful card and sweet, uplifting words. I too am so glad we are "back together"! I love ya! Thanks again! Have a great Tues!
luvs. liesl

....the one that kicked my butt...

Ok, here's the wod andy and i did on saturday...

AMRAP 15

6 deadlifts with dumbells (total was 50lbs)
7 burpees
10 kettlebell swings (25lbs)
run 200m

I did 7 rounds. it was really good and hard after not doing much last week.

Today this was my wod from home...

5 rounds of:

50 sit ups
20 back extensions
30 air squats

finished in 18:25 minutes.

can't wait to be off my period!!! this time i felt really weak and yucky...owell, almost over now!
Sidra

ps. checked out that whole30 thing...crazy!!!!!!!!!!!!!!!!!!!!!!

....the one where it felt good to sweat....

OK-I promised and I'm BACK!! Here was today's wod:
4 rounds for time-
15 medicine ball cleans
140 single unders
15 strict push-ups
My time was 20:37! Not too bad for "taking" a week off....lol! It felt so great to get back into the swing of things. I thought I would be dying but I actually felt great moving my body like I should be and the rowing was even a lot easier today. Oh and bonus, I went to the pool tonight and swan a few laps even! WOW-I forget what a workout swinmming is! My day went so much better and I had so much more energy! Never again will I excuse away a whole week of my life unless I am the one who is really sick! Not worth it! Oh well....moving onward and upward-
FOOD DIARY
Special K pre-wod/muscle milk post-wod
chicken noodle soup and 1/2 french dip (and a diet pepsi)
yogurt with strawberries
2 pepperjack cheese sticks mixed in with a small Wendy's chili (YUMMO)
yogurt with strawberries
OK-so not too bad, but tomorrow will be better! I am seriously debating whether or not to try the diet that a lot of members are doing at my box. It is called the whole30. Have you heard of it? I am "studying" it right now because it is SUPER DUPER strict and to get the maximum benefits you cannot cheat even once so I really want to be prepared. It is like paleo on steroids....lol! Anyways, I'm not I have the will power to do it, but it does make me wonder if all my aches and pains and headaches and even depression stem from what I eat and this is definitely the way to find out what foods affect your body and in what way. here is the website if you want to check it out: www.thewhole9.com
If I did this I know it would change my life and in combo with crossfit I would be a different person entirely. It would be the hardest thing I have ever done....even harder than crossfit for me personally. Food is a huge issue for me....blah, blah, blah....anyways, I kinda want to do it just to prove to myself that I can. Does that make sense!?
Anyways, like superman said (lol), I won't let you down again. Thanks for hanging in there with me through my tough week. By the way, your wods are awesome as of late and I am seriously impressed with your times and your strength! You are making HUGE strides! Oh, and did you and Andy check out that video I posted about the guy doing the pistol squats....crazy! I bet Andy does that, huh!? Take some more pics if you can....I might measure this week and see if I've lost some inches.
luvs, liesl

mixing it up....

Todays wod was a great challenge!

5 rounds of:

10 turkish gettups with each arm (one arm at a time with 12lbs.)
40 tuck jumps
5 jumping pullups

for a time of 31 minutes!!!
way harder than i thought it would be...hence the 31 minutes!!!

it was awesome though! hope you're able to get to the box this week.

Food Diary:

protein shake

half a protein bar

sloppy joe sandwich

slim fast snack bar

cheese stick

apple and almonds

homemade mac and cheese and broccoli

Roma

Yum!

Sidra

...the one with new stuff!...

Saturday means family morning at the gym....I always enjoy doing a wod with Andy because it is so much more motivating...he motivates me...he amazes me with how strong he is and how awesome his balance is!

WOD:

5 wall climbs ( i don't go all the way up with my body hugging the wall...i go about 3/4 of the way and stop)
20 single leg squats (alternating legs-i sat on a box as my starting point instead of going all the way down to the ground like Andy can do (without hanging on to anything!!!))
5 WC
20 SLS
5 WC
15 SLS
5 WC
12 SLS

Ok, just checked my watch to get my finish time and it is gone!!! AGAIN!!!
Ok, from now on i'm writing it down somewhere...i think i finished in just under 12 minutes.

Pretty great wod! it is great to do something new and different...hopefully i'll be sore in strange places tomorrow! LOL

Food Diary:

Ohmygosh i didn't do well today...didn't have a morning snack or lunch...got busy doing stuff in the house and forgot!

protein shake

eggs, turkey bacon, toast, whole grapefruit



protein bar and apple

tall glass of milk

salad, two pieces of pizza, one chicken strip

roma

how is your diet going?...what are you improving on?...what do you need to work on?...
I gained 1.8 pounds this week...all i can say is it better be 1.8 lbs of muscle!!! so lame...i'm going to be even more strict with my diet this week...no nutella, little peanut butter, no juice or fruit twists or frozen fruit bars....

love you,
sidra

...the one where i thought i was going to pee my pants!...

Today's wod was really good....

5 rounds of:
20 wallballs with a 4 kg ball
50 single jump ropes

i never felt the need to pee during the wallballs but halfway through each set of jump ropes i thought i was going to pee in my pants! all 5 rounds!!! and i even went the bathroom 3 times before my wod just to make sure i wouldn't have this problem...i know i'm not alone with this problem...after bearing children, it is common to have issues with this..especially when sneezing or laughing...sucks!!!!!!!!!!!!!!

i think my time was around 9 minutes?.....stinks...i must have cleared my timer on my watch on accident! i hate that....owell

Food Diary:

protein shake

protein bar

navel orange sliced

healthy choice steamer meal

fruit twist

salad and pizza (two slices)

roma

Not too bad...anxious to see if i lost any weight tomorrow!
love you!
Sidra

....the one that was harder than i thought it would be...

So today was my first day back doing crossfit since my awful bloody shin scraping accident on the 24" box jump...ewe...anyway...i finally felt up to it...it happened on monday!

AMRAP 20 of:

5 jumping pullups
10 decline pushups off the 24" box
15 air squats

I did 13 rounds in 20 minutes! woo hoo! and it was way harder than i thought it would be...probably because i hardly stopped the whole time except to try to catch my breath! it was awesome!

Food Diary:

protein shake

BF: grapefruit and part of a yogurt

snack: protein bar

L: peanut butter and nutella sandwich on whole wheat and glass of chocolat milk (1%)...having serious sugar cravings these days! ugh!

snack: fruit chiller

D: fish tacos (2 of them) and some homemade limeade sweetened with aguave nectar (look it up, it is awesome!)

Roma..yum!

pretty decent day...hope i lost more weight this week...last week i only lost like .6 lbs....boooo!...if i'm giving up sugar, i better see consistent weight loss right!?!? RIGHT!!!!!!!!!!!!...ok, well i'm not totally giving up sugar if i'm eating nutella or tapioca pudding or protein bars...but i gave up all the "hard stuff"...junk food....sweets....candy...soda...baked goods...cocoa....etc.....
Hope your diet is going great!
Sidra

...OUCH!!!...yeah, that one....

Todays wod was 5 rounds for time of:

50 meters walking lunges holding 10 lbs. overhead

10 box jumps on 24" box

5 decline pushups

I think i finished in about 15 minutes...my 4th round of box jumps kicked my butt...after doing the lunges my legs are like jello and trying to jump up 24" while your legs feel like jello is dangerous...LOL..about my 5th jump on my 4th round i missed and all my body weight landed with one shin on the box...OUCH!!! it took about 20 or 30 seconds to catch my breath and go on but it was really hard to continue with the pain...thankfully i only had one round left so i finished...my leg will probably take several days to feel better...ouch!!!

Food Diary:

protein shake

1 egg and toast and chocolate milk

protein bar

chicken noodle soup

some doritos, and a fruit leather thing

meat loaf, mashed pot. and gravy and baked buttered carrots

tapioca pudding

Not too bad!

Sidra

...the one with 100 burpees...again!....

Todays wod:

always good to do 100 burpess...well i did it again today:

5 rounds for time of:

20 burpees
75 air squats
50 crunches...

15:30 minutes!!! not a bad time at all!

Food Diary:

morning:
protein shake
protein bar
banana

lunch:
pb and jelly and glass of milk

snack:
slim fast snack bar

Dinner:
creamy chicken soup and homemade italian bread

cup of hot roma! yum!
love you!
Sidra

....the one where i didn't finish my wod....

so today was the "filthy fifty". SO HARD! you can do the exercises in any order except you have to do the burpees and the jump ropes last so that's why i didn't do those last 2.
50 push press (35#)
50 wallballs (6#)
50 kb swings (18#)
50 back extensions
50 lunge steps
50 jumping pull-ups (the hardest thing for me today!)
50 knee to elbows (modified of course..i can barely get my knees up a couple of inches)
50 box jumps
50 burpees
150 single jump ropes (50 double unders is the rx, but i can't do these yet.)

someday (not today....) i will be able to finish this wod in under 40 minutes! that's one of my goals!
so I did all of the exercises except the last 2 (burpees and jump ropes). i was so seriously close to puking and i was shaking so bad i couldn't stand up so my trainer "called it" and told me that i had done enough for the day. it felt really weird to not finish a wod although i did give it my all. the reason i think i didn't do as well is because i missed the first 3 days this week and have been in bed so much....but, like you said (I LOVE btw) tomorrow is a new day with no mistakes in it so all i can do is just try a little bit harder tomorrow. "try a little harder to be a little better." -pres. hinckley (i believe said this??) :)
so here's my food for today (in my mind i am still "celebrating" my b-day so this week is kinda out the window as far as being healthy..owell!)
breakfast-frosted mini-wheats
snack-yogurt with strawberries
lunch-cafe rio pork salad (YUMMO!)
dinner-tomatoe soup with crackers
dessert-(ok, how about nightly snack..lol!) more yogurt with strawberries
ok, looking back not that bad but the salad is definitely not a "healthy" salad if you know what i mean....it's a loaded, creamy pile of deliciousness! definitely will try to drink more water tomorrow and not eat after 7 or eight at night.
anyways, i really hope i get that "package" from you in the mail....if it is what i think it is i am super excited to get it!! you will know for sure as soon as i get it k!
luvs, liesl
:)

...this one wasn't that bad....

Ok, i should've done more today...the wod was a challenge but i was never dying and totally out of breath, which i've come to expect from my wods...lol...

So it was 5 rounds of:

20 back extensions
5 (50lb.) push jerks

i finished in 8:51 minutes...i feel like i could've added another exercise to the wod as well as maybe use 60 lbs instead of the 50lbs...owell...live and learn...

food diary:

protein shake

breakfast: (i was on the go so this was it today) protein bar

snack: missed my snack today :(
i hate when i get so busy that i forget to eat my snacks...

lunch: pb and jelly on wheat bread with glass of milk

snack: also forgot my afternoon snack...hate that!!!!!!!!!!!!!!

dinner: baked chicken, mashed potatos with gravy and green beans with glass of milk

hot cup of roma

this is it today...my goal for tomorrow is to focus on getting 2 healthy snacks in during the day...

Sidra

...the one when my arms were on fire...

Todays wod was harder than i thought it would be....i've been getting better at my real pushups and so i thought i could do todays wod easy....it was anything but easy...

AMRAP 15 minutes

250m row
25 real pushups ( i didn't cheat, not even once)

I was able to do 5 rounds in about 14 minutes and then i stopped because i realized i didn't know where my keys were to my locker...i must have dropped them...i'm still not sure how it happened, but all of a sudden they were gone and someone found them and turned them in to the front desk...so relieved...I was definitely thanking God for that one...sheeesh....

Todays food diary:

protein shake of course

breakfast: 2 overeasy eggs, whole wheat english muffin and whole fresh grapefruit

snack: i think i had a glass of milk or something like that...can't remember...

lunch: leftover enchilada and corn

snack: homemade protein bar

dinner: slow cooked pork loin, shells and cheese (we have a lot of mac and cheese at my house...i'm sure you remember how much Andy loves it? so do the kids...i'm falling in line! LOL)
and roasted asparagus...mmmmm...so good...and a glass of milk.

snack: frozen fruit bar (about 60 calories...you can buy them where you get the lunch sized fruit and jellos and stuff)

Pretty good food day!
Love ya!
Sidra

....the one where i am having a bad week....OBVI! lol

well, there ya go....my week is half over and i have done jack crap! oh well, i guess you could count sleeping as something and if so then i got A LOT of crap done....hehehehe....anywhoo, i am so over feeling like this! no point in dwelling on the past. time to move and try, try again. tomorrow i will start posting my food diary and I AM GOING TO THE BOX!! today my sister-in-law kristen took me out to lunch for my birthday-have you ever heard of or been to five guys!? holy cow baby it is the most delicious cheeseburger and fries i have ever had! YUMMMY! it was so worth how ever many hundreds (thousands??) of calories i ate for lunch!
i am really enjoying your food diary..you are doing so good! are you having any sugar withdrawls? have you lost any more weight?
well, here's to hump day and onto thursday! hope the rest of your week is grand! thanks again for the birthday wishes and the blog background (it shows up perfectly on my computer!) as soon as i get the package from cafe press you will all about it....i'm really excited to see what it is! :)
luvs, liesl

...the one with an audience...

Todays wod was really good....3 rounds for time of:

6 jumping pullups
30 wallballs (about 7 or 8 lbs i think)
12 decline pushups
15 power cleans (40 lbs)

I finished in 16:33


I'm usually mostly alone when i do my wods on a weekday but today there was this guy in there pretty close to where i was doing my workout..felt a little uneasy, but owell!!!

Food Diary:

Protein shake after my wod

Baked Oatmeal
Chamomile tea

slim fast snack bar

1/2 pb and jelly on whole wheat bread

orange

leftover enchiladas and corn

orange

snack sized tapioca pudding-fat free

love you!
sidra

ZUMBA!!!

So I got a Zumba Fitness Wii game for Christmas...and i tried it out today...wow is that a workout!!! Don't worry, i'm not cheating on Crossfit...LOL...i'm still an addict! But i do love to dance as a form of exercise and Zumba kicked my butt today! awesome!!! It was a wonderfully hard 25 minute workout. Felt awesome afterward!

Todays Food Diary

Breakfast: whole wheat english muffin with peanut butter and honey and a little orange (cutie)

Snack: one of my awesome homemade protein bars

Lunch: small salad and small portion of lasagna
(gotta love leftovers)

snack: more oranges (i'm getting a sore on my tongue from eating too many) LOL!!!

Dinner: 2 Bean and cheese enchiladas and corn with a tiny bit of sour cream and texas pete baby!!!

Frozen fruit bar (from real fruit) and Roma

Pretty good day! Hope yours was too! LOVE YOU!
Sidra

HAPPY BIRTHDAY LIESL!!!!!!!!!!!!!!!!!!!!!!!!!
HOPE YOU HAD A GREAT DAY!!!!!!!!!!!!!!!

awesome yummy protein bars!!!!

This is something both Andy and I love as well as Zion....

perfect for a mid morning or afternoon snack...full of vitamins,

protein...and tastes like chocolate peanut butter! yum!!! i added

chopped almonds and chia seeds to the recipe... you should try to

include protein in your snacks.....like nuts and stuff...well these

cover the protein and satisfy a sweet tooth...they are sweet,

chocolatey, chewey...mmmm...i want one right now but i will

control myself...you keep them in the freezer...as you can see

i wrap them individually.

todays food diary

breakfast was a protein smoothie with frozen fruit, oj, skim milk and ice...mmmm

forgot to have a mid morning snack... :(

Lunch was a small taco salad and i think i also had some 1% chocolat milk (about 8 oz)

Afternoon snack was a couple cuties (little oranges) and half a slim fast snack bar...i had a bite of Andy's..normally i'd eat one...they are yum!

Also had one of those Nature Valley squares with peanut butter on them..ever seen them in the store?...yum!

Also drank from my water bottle all day...

Dinner was Mac N Cheese, broccoli, roasted chicken breast, 1% milk

And i'm proud to say that i ate til i was satisfied and saved the rest for lunch tomorrow! i love feeling satisfied but not super full...at first i didn't like it and wanted to keep eating...but i

don't get tummy aches any more from being too full and i don't miss the tummy aches...awesome!

(i probably only saved about 1/4 of my dinner for lunch tomorrow...)

I can't really remember what we ate all last week but i think we had tacos for dinner once and lasagna...i only had two tacos that night and on lasagna night i had one portion of lasagna, one piece of garlic bread and a good sized salad with ranch, crutons, tomatos, cucumbers...i usually have a small glass of milk with dinner...(1%) still has flavor, but not super fattening...

lets keep up this food diary!

Sidra

...the one with pictures....

Today was another family day at the gym!

Andy and I did our wods at the same time but they weren't the same because mine had to be modified quite a bit...i can't do toes to bar or wall climbs yet!

So mine was 5 rounds for time of:

10 decline pushups

The last time i tried these i couldn't do one...been doing real

pushups in the mean time and now i can do a wod with decline

pushups...sweet!!!!!! it is amazing to know you're improving and

getting stronger!

10 situps with andy's abmat

20 box jumps (24")

This is my second wod with the 24" box. it is hard. but again, i'm

moving up and improving and it feels great!

I finished in 15 minutes and 15 seconds.

It was awesome!!!

Sidra

...the one with running! (yuck)...

I did a modified HERO wod today!

It went like this:

AMRAP 20:

6 squats holding a 14 lb medicine ball
7 jumping pullups
10 (25 lb) kettlebell swings
run 200 meters (was suppose to be 400 but the first time i ran 400 my sides starting hurting so i knew i had to modify it for the rest of the rounds to be able to get through the running part. i really don't like running because i almost always get a side cramp)

I completed 8 rounds and then i finished all but the running in the 9th round (not complaining that i didn't have to do the last round of running- my time was up!!! )

Felt great! I've really needed my wods this week. it has been an especially difficult week...many trial and stressors...thank goodness it's almost over!
Sidra

my deadlift....103#

....the one on friday, day #5....

ok so today's wod was as follows:
1000m row
300 single jump ropes
100 lunge steps
100 box jumps
50 push ups
whew....my time was 30:15 (something close to that....never the less, it was a looooong wod!)
i need a rest day. but i am so proud of myself for going everyday this week. it feels great to have set a goal and to accomplish it! nest week same goal-the box everyday! and i will really focus on my "diet" next week and see if it will make a difference on the scale. so far really no weight loss, but my pants are getting a bit looser and so i think i am losing inches. i will measure again on monday and do another set of pics.
hope you have a great weekend! i am going to walk with my new shape-up shoes for exercise on sat and sun and hit the box hard again on mon!
luvs-liesl :)

....the one where i did fran for the first time....

So that's Spealler in the far left hand side of the pic. I wish I could have been there to see him. They said he did 76 pull-ups during his 3rd and final wod. WOW!

OK-so today was Fran....'nuff said. LOL!

21-15-9

Thrusters (33# for me)

Pull-ups (modified for me)

My time was 8:22. Not too bad I guess. :) I am really dragging today though. I have gone to the gym every week day this week and I am really feeling it....I am going to push through and go again tomorrow though and at least accomplish one of my goals that I set this week..going to the box every week day. Looking back on my week, I am so proud of myself for going everyday! It feels great.

So anyways I don't know if Andy told you or not but Chris Spealler was at Wasatch Crossfit on Saturday. They had a New Year's comeptition there and he was in the first heat that started at 9am and of course that is the one I missed. I got there at 1pm....

...the one where i beat my time!!!...

I am so excited about today's wod!!!

I did this same wod on november 17th and my time was 16:32 minutes.
Today i did it in 13: and some seconds (can't remember exactly)!!!!!!!!!!!!
Beat my time by about 3 minutes!!! i'd say that's an improvement!

Here's the wod-

5 rounds for time of:

20 burpees
15 air squats
10 crunches

I did a total of 100 BURPEES!!!!!!!!!!!!!
I did 75 Air Squats!!!
and I did 50 crunches in just over 13 minutes!!!!!!!!!!!
Woo HOO!
Talk about feeling amazing after a wod...

Hal-el-u-yah!!!!!!!

....the one with front squats...

Sorry this is late...i actually did this wod yesterday but got too busy to post it. and i didn't do a wod today because my calves were so sore...i'm sure i could've come up with something to do that would'nt include my legs so much, but my list of things to do today overwhelmed me...anyway, i'm definitely doing a wod tomorrow! i don't like how i feel when i miss a day!

So my wod yesterday was:

5 rounds of 3 front squats using maximum weight.

I used 95 pounds...tried to do 105lb. but only did one or two with that and than i had to go back down to 95lbs for the rest of them.

Sidra

....the one with a new pr....

So here are a couple pics of me doing Monday's wod. It was 4 rounds of 21 front quats (25#) and 100 single under jumpropes. And again, didn't get my time....whoops. This was a great wod and my trainer said my squats were looking much better. When I first started I could barely do like 3 air squats in a row and yesterday I did 84 squats with 25# so I think I have come a long way! I feel so much stronger! :)

So today's wod went like this:

5-5-5 deadlifts (we worked up to our maximum weight and I got a new personal record of 103 pounds! YAY me!)

then AMRAP in 12 minutes:

4 strict pull-ups (modified still for me)

8 strict push-ups (modified on my knees/chest all the way to floor)

12 kb swings (26# for me)

I got a total of 7 complete rounds! I was pretty happy with that. :)

So anyway, I think I am addicted too. LOL! I love how crossfit makes me feel like I can accomplish anything. I think of everything from "boring" church meetings to neverending laundry as a "wod" and just think in my head, one more round..one more rep..you're almost done..think how great you will feel..push through the pain..etc. I love how it is affecting my whole outlook on life. I have so much more energy and I love the feeling of the soreness of my muscles and the adrenaline rush I have right after a wod. This is great stuff! LOVE IT!

Well, so far I have made it to both wods this week so I doing good on my goal for this week which was to go to the box every weekday this week. My other goal, which will have to start tonight because last night I totally screwed up, is to not eat after 7pm.

Good luck the rest of the week! I am almost below 200 pounds so that is exciting! Maybe by the time I turn 34 I can be 199.... :)

...the one where my thumbs went numb...

Today's first wod of 2011 was really good!

Here's how it went:

3 rounds for time of:

400m run
30 (30lb) overhead squats
10 real pushups

finished in 20 minutes and 48 seconds!
I think i pulled something in my upper bicep cause it hurts now! and my thumbs always go numb when i do overhead squats...i must be holding the bar wrong...though, i don't think i am. anyway, i feel awesome! Crossfit rocks! i am officially addicted....i used to laugh at Andy when he'd have to go a day without doing a wod and he'd be yearning to go all day...LOL...now that's me...love it love it love it!...i remember my first month or so i was like "it sucks but i'm making myself go because i know i'll see results"...now i'm like, "i can't go a day without doing a wod or i feel like a loser"...LOL....and Andy and I are going the whole month of January without sugar...Wanna do it with us Liesl?????? i have done this before and i easily loose 5-10 lbs...yeah, sure, i get crabby and have withdrawls for sugar, but i'm allowing myself to have herbal tea with honey or roma with sweet creamer in it...and fruit also helps take the edge off...and we're doing lowfat chocolate milk too..just none of the really good stuff...no baked goods, except whole grain, no cookies, cake, pie, soda, lemonade, candy, etc....i will eat granola bars...etc...anyway, wanna do it with us Liesl??? i dare you to do it and see yourself lose like 10 lbs!!!!!! ..might even be more since you're doing crossfit too!