BROCOLIJOLI's SparkPeople Blog

This Week's WODs

Fri, 24 May 2013 16:32:05 EST

Spark just deleted a LONG post. Grrrr. Here is a shortened version of it....

Friday:
Strength: Power Clean singles (up to 103#)
WOD:
5 Rounds for time:

3 Power Clean (155/103)
6 Burpees
9 Wall-ball Shots (20/14)

I don't remember my time or my weight for the PCs. Maybe 73 or 78? This was a fun one.

Saturday: Oly Class
Jerks and Power Snatches. I matched my PRs on both.

Didn't workout Sunday-Tuesday because m...

3 in a row

Tue, 14 May 2013 12:10:35 EST

Today was my 3rd day in a row at CF and I feel great! I think it's just luck with programming, because after 2 in a row I'm ready for a rest day. I'm not sore at all from the 5K or the KB swings yesterday. Tomorrow might be another story though ;)

Strength:
5 deadlift + 3 hang power clean + 1 jerk (no putting the bar down in between movements)

53-63-73-83-93f-93

WOD:
30 pull-ups (blue + red band)
20 calories of rowing
10 deadlift (Rx=203, ...

I love Russian KB Swings

Mon, 13 May 2013 20:21:29 EST

Another great day at CrossFit. I could get used to this!

Press 3-2-2-2-1

I've been trying to hit 83# on the press for FOREVER. Or like 5 months. Same thing. Last time I tried, I got fed up, so added two .25# plates and PR'd by .5# at 80.5. Ha. Today I finally made it. It was a bit of a fight to get it up, but I did it!

WOD:

Every other minute, on the minute, for 10 minutes:
30 Russian KB swings (Rx=53#)

You have 1 minute to get 30 ...

5K

Sun, 12 May 2013 17:14:19 EST

I ended up skipping CrossFit all together on Saturday. I babysat from 6:15pm on Friday to 3:45am on Saturday (the parents work in the ER and sometimes their shifts overlap). I've done the same thing for that family before. Last time I slept on their couch and had no problems, but this time I woke up every hour. I didn't sleep much better when I got home, so I did not feel like working out at all. Instead, the husband and I went to the Farmer's Market and bought SO MANY veggie plants. I'm plan...

PR City

Fri, 10 May 2013 12:19:56 EST

I have not been hitting very many PRs lately. It seems that they all come at once, then disappear for months. It looks like I'm coming out of that rut though!

I really loved yesterday. We started off with 1 snatch EMOM (every minute, on the minute) for 18 minutes. I have this weird thing where I like to PR when no one is looking (or paying attention). This became kind of a running joke during strength class last fall. I need a no pressure situation or else my brain just screws me o...

WOD Catch up

Tue, 7 May 2013 16:06:52 EST

I was not feeling very motivated when it comes to CrossFit the last few weeks, but a few awesome WODs have turned it all around.

Last Thursday's WOD:

10,9,8,7...3,2,1 reps for time:
Burpee Box Jump Over (20 inches)

6 squats after each set of BBJOs.

I don't remember my time on this one. It was pretty brutal though! I conveniently missed reading the word "burpee" and thought we were just doing box jump overs until I got to the gym and saw the ea...

PFC

Thu, 2 May 2013 16:24:11 EST

Since I haven't been updating here much, I don't think I've posted about my decision to become a registered dietitian. If you don't already know, I'm currently in school for my Master's in Public Health Nutrition. I have gone back and forth the last 2 years trying to decide if I want to also get my RD or not and I finally decided to do it. About 50% of jobs for MPHs require an RD as well, but even for the ones that don't, someone with both degrees will be more competitive and I live in a city...

Getting Back on Track

Wed, 1 May 2013 21:07:14 EST

Just one visit to CF so far this week, but I'm on track to get to 4 classes!

Yesterday after the warm up we started off with 2 400M runs for time. Since my 10K on Thanksgiving, I have run once. It was about 2 miles and I didn't time it because I didn't want to get depressed about how slow I was. The weather this "spring" has been insane snow > 70 degrees > snow. We've had a few WODs with runs in them, but I think I've only done one...The last time I sprinted? Um, who knows. I'll ge...

Too Busy to WOD :(

Fri, 26 Apr 2013 21:58:04 EST

I've been doing much better food-wise this week. Still had some slip-ups, but getting back in the groove. I forgot that I'd be out of town this weekend all week, so I only made it to CF twice. My schedule has been busy with meetings about group projects, my internship, work, etc. I was planning on hitting up regular class & oly tomorrow, but I'll be on a plane...oops!

Monday was really fun. We practiced skin-the-cat and muscle ups on the rings for 20 minutes, then did:
9-7-5 ...

Blah

Sun, 21 Apr 2013 12:22:26 EST

I haven't been posting much recently, mostly because I haven't been doing very well in the health-department. I can't even seem to go ONE DAY without eating some sort of junk food. Last week, I only went to CF twice (due to stomach flu & schedule issues mostly). I'm really trying to turn it around this week. My weight is still up and I don't feel my best. I really want to feel great when I go to Chicago in June. The weather will be warmer and I want to feel more confident in my clothes, espec...

The Open is Over!

Mon, 8 Apr 2013 11:09:38 EST

I'm so glad I signed up for the Open, but I'm also glad it is over! It's just really messed with my schedule. This was the first week I was able to go in 4x since it started! I'm hoping to get back in my 4x a week routine and then upping my membership to unlimited. The last WOD was very anticlimactic. It was a 4 min AMRAP of 15 thrusters and 15 chest to bar pull-ups. If you got three rounds in 4 minutes, then the time increased to 8 (if you got to 6, it increased to 12 minutes, etc). I really...

Dumb Decisions

Sun, 31 Mar 2013 23:05:37 EST

Sometimes I look back on decisions I've made and wondered WTF I was thinking. For example, my hip was bothering me this week. So what did I do on Friday? This workout:

800M run
75 kettlebell swings (rx=35#)
800M rum

Yeah, because you don't use your hips in running or KB swings....I took it pretty easy on the runs and used 26# for the KB (normally would've gone Rx on this one). I haven't had any hip pain since it initially started, but they definitely felt tight...

Hip Pain & 13.4

Thu, 28 Mar 2013 23:15:28 EST

When I last posted, I was still super sore from 13.3's 150 wall balls. On Tuesday night, I finally felt almost back to normal. I was going to try to go to the gym at 6:30am on Wednesday. When I woke up, my hip felt a little weird, so I decided to go back to bed. When I woke up for real, my hip hurt A LOT. I wanted to cry as I hobbled from the parking garage to my first class. All I wanted to do was sit on my couch or lay in bed, but I had to be on campus from 9am-6:30pm (then ended up staying...

Top 5 Most Sore Ever

Tue, 26 Mar 2013 22:46:50 EST

After I wrote about my friend and I agreeing that 13.3 was in our "top 5 most sore" workouts ever, my friend Chrissy (GIANTMICROBE) decided to post a blot about her top 5 workouts that made her the most sore ever and now I am taking the idea she got from me back and posting mine!

In chronological order-

1. High School Basketball Try-Outs (2001 or 2002)
I can't remember if it was freshman or sophomore year, but after a summer of being completely sedentary, it was tim...

Today's Workout

Mon, 25 Mar 2013 21:06:31 EST

Today's workout was....haha, nothing. My legs are still smoked. My friend and I both agree that this might be in the top 5 for "most sore we have ever been." I look ridiculous when I go up and down stairs and I definitely took the elevator up just one level today.

I'm back on the clean eating train today. It was supposed to be yesterday, but last night ended up being date night/celebration for the end of my husband's political career (he's been very involved in local politics sinc...

13.3- Ugh

Sun, 24 Mar 2013 17:50:21 EST

13.3 did not go well for me. At all. It is the first Open WOD where I have been seriously disappointed by my performance, because I KNOW I can do better. I surprised myself on 13.2 and with 13.1, I think I could've gotten a few more reps, but I was still happy with my score. Yesterday? Not at all.

13.3
12 min AMRAP:
150 wall balls
90 double unders
30 muscle ups

It's kind of ironic because I actually like wall balls. The last time we did Karen (just 1...

Back In the Gym

Thu, 21 Mar 2013 15:22:06 EST

Yesterday was my first time back in the gym since a week before, when I did 13.2. I felt my inadvertent week off as soon as I started warming up. My legs were stiff! I ended up going to Oly class, which was nice and small (just 5 of us). Class ended at 7, and afterwards we all crowded around Deb and her phone to watch the 13.3 announcement. As soon as it was announced, I headed towards our other location to meet up with my friend to practice whatever was in 13.3 and squat.

13.3 is...

Icky

Wed, 20 Mar 2013 11:16:42 EST

I just feel...icky.

I went out of town this weekend to visit an old friend. I mentally gave myself the weekend off from eating healthy. I stayed Paleo on Friday, but ate a lot of delicious things on Saturday and Sunday I would normally avoid. No regrets!

The problem came on Monday. It's my spring break, but I signed up for a one-credit, 2-day workshop. On Monday, I picked my dog up from boarding at 6:30am and they told me there was some blood in his urine and to keep an...

13.2- Done and Done!

Wed, 13 Mar 2013 23:14:29 EST

Since I'm going out of town this week, I ended up doing 13.2 tonight during open gym, almost immediately after it was announced. I didn't know it, but apparently all our top athletes have team practice on Wednesday nights, so a TON of people were there. We all huddled around an iPad in the office to watch the WOD be announced. It was super fun! I was a bit intimidated to be there with what my friends and I have dubbed "the varsity team", but luckily the friend that talked me into signing up i...

Monday Doubleheaders

Mon, 11 Mar 2013 23:28:00 EST

I think Monday doubleheaders are going to be my new thing. 6pm Olympic Lifting class, 7 pm regular class with my favorite coach (who now coaches mostly at our 2nd location that I rarely go to).

In Oly class, we worked snatches with no foot movement. We did sets of triples and I worked up to 68#. Then we did snatch pulls, pausing at 1 inch off the ground, the knees, and the top.

Today's WOD was a repeat of one from last year. It is the only WOD that has ever made me cry...

Surprised

Sun, 10 Mar 2013 21:56:44 EST

A few things that have surprised me lately:

*The Open:
I was nervous to sign up for the open. I saw the names of other girls from my gym who were registered and thought that I wasn't as good as them. I was afraid of embarrassing myself and coming in last. I try not to compare myself to other people too much, but sometimes it's hard not to. Today, I looked up the scores of pretty much everyone at my gym who was registered. Not to compare, but to see how the community I'm so pro...

CrossFit Open 13.1

Sat, 9 Mar 2013 18:46:54 EST

SP just deleted my post on 13.1. Not cool! Anyway, I wasn't planning on signing up for the open, but my friend and I were texting all week about it and eventually talked ourselves into it.

We don't have that many people signed up at our gym, so I was surprised to see the crazyness when I walked in today. We had TONS of people there, some from other gyms and some who train on their own and needed a judge. There ended up being 6 heats and I was in the 5th. At first watching so many ...

Results of the Nutrition Challenge (More than just weight loss!)

Sun, 3 Mar 2013 11:56:07 EST

Measurements:
Weight: 160.8 (-6 lbs)
Waist: 31.75 inches (-1 inch)
Hips: (37.75 inches (-1.5 inches)

I'm not going to lie, I did not get the results I wanted as far as weight loss/inches goes. I was so excited after losing 6 pounds in the first 2 weeks. After that though, I ate at restaurants a few times (Paleo, yes, but quantity? Who knows) and had a slip up at cooking class, which I talked about in a previous blog. My weight went back up to 163.something and then b...

Nutrition Challenge- Day 21

Sun, 24 Feb 2013 21:16:50 EST

One week left! Ate too many plantain chips yesterday, but they helped satisfy some cravings (may have spent many hours yesterday talking about a future margarita & nachos date with the husband). I also attempted to make a sugar-free, challenge friendly pumpkin "cake" and it was disgusting. It worked though, not craving cake anymore ;)

WODs:

Friday-
3 Rounds for time:
7 Push Jerks (205/143) (78# from the rack)
17 WB Shots (20/14) 14# @ 9ft
77 Double-un...

Nutrition Challenge- Day 18

Thu, 21 Feb 2013 16:28:24 EST

It's almost the end of week 3 of my gym's nutrition challenge. This week was not the best. As of last Friday, I was down 6lbs. That night, I went out to eat for the first time on the challenge and my weight was up a little bit the next day. I stayed Paleo, but I think I just ate too much. I went to a potluck and out again the next day, and it stayed up. This morning I was still 1lb above where I was last week, but at least I'm back to moving in the right direction. I did eat some non-Paleo fo...

Nutrition Challenge- Day 13 & 14

Sun, 17 Feb 2013 13:44:30 EST

Foodwise, I'm still doing great. Friday night I celebrated Valentine's Day with my husband. It was my first time eating out on the challenge, so I was a little nervous, but it ended up being the easiest strict Paleo meal out ever. We got an appetizer plate that came with duck, bone marrow, and smoked trout. For dinner, I got two small plates. A pork belly cobb (greens, pork belly, avocado, dried tomatoes, and blue cheese mousse, which I did not eat) and scallops with prosciutto and citrus sau...

Nutrition Challenge- Day 12

Fri, 15 Feb 2013 11:02:08 EST

Almost halfway through the challenge!

Weight:
Day 1: 166.8
Day 12: 160.4

Can't complain about that!

I'm still feeling GREAT!!!!! And the weird part...yes, still NO SUGAR CRAVINGS!!!! I have no idea how or why this is happening, but I love it.

This week's WODs so far:

Sunday: Open Gym. Backsquat triples & Rowing Helen (sub 400M row for run).

Monday:
Split Jerk 2-2-2-2-2

100 Double-unders
50 Shoul...

Nutrition Challenge- Day 6 & 7

Sun, 10 Feb 2013 23:43:32 EST

Nutrition is still going great. Not much to report. Tonight I made shrimp stir-fry from the frozen section of Trader Joe's along with Sunshine Sauce (paleo peanut sauce) from the cookbook Well Fed. Um. Holy crap. It took 5 minutes to make and was one of the most delicious things I've ever put in my mouth. I can't stop thinking about it. I'm already planning on getting some stir fry veggies and shrimp tomorrow to make it again.

I've been a CF machine!

Friday-

J...

Nutrition Challenge- Day 3, 4, & 5

Fri, 8 Feb 2013 18:32:27 EST

The challenge is still going great. I remember the first time I did it, the first week was SO HARD. This time? A breeze. I remember being so overwhelmed by the things I COULDN'T eat and feeling like it was super hard. Having been mostly Paleo for a year and half has made it so much easier. I haven't really had any cravings or temptations for sugar, which is weird because that is what gets me EVERY TIME I try to do a month with no sugar on my own. EVERY TIME. I often take the girl I nanny for ...

Nutrition Challenge- Day 2

Wed, 6 Feb 2013 10:48:39 EST

I already wrote about my eats for Day 2, so let's talk WODs. I did end up going into CF. We started off working up to a heavy single for power clean + jerks. My form was off and I was having a lot of trouble making contact with my thighs after my hips were extended (I need to work on keeping the bar closer to my body once it passes my knees). This is one of those form issues I have that I didn't realize existed until I went to Oly class. I tried to fix it all class and I got closer, but still...

Nutrition Challenge- Day 1

Tue, 5 Feb 2013 10:31:59 EST

Day 1 went off without a hitch!

Breakfast: Egg Bake (egg, sausage, onion, peppers, kale)
Lunch: Turkey burger, cauliflower soup, carrots
Snack: Pistachios
Dinner: Homemade Chipotle Carnitas Bowl

WOD:
Back Squat:
1x10, 1x5, 1x1

7 rounds:
10 chest to bar pull-up
10 wall balls

Time:11:!2

I used purple & red bands for the pull-ups on the first round, then switched to green and red. My wall ball was 14# and I...

Nutrition Challenge- Day 0

Sun, 3 Feb 2013 16:49:04 EST

I'm really excited about this round of my gym's Nutrition Challenge! Before, it started with a lecture & before photos, you logged your daily food on a website, then took after photos. This time, they've included a lot more. The owners put it like this "Let's see how all-around healthy we can be for one month." Every day we will answer a series of questions about sleep, stress levels, nutrition, etc. You earn points based on your answers. There are still before and after photos, but also a b...

Deadlifts and I are fighting right now

Thu, 31 Jan 2013 23:29:30 EST

Ugh. I am not feeling very great today. I did some UGLY deadlifts yesterday and am feeling it. Deadlifts are one of my favorite things and I normally have really great form but yesterday was weird. My PR is 233# (from 5-6 weeks ago) but yesterday I failed one at 193#. I wasn't sore or anything, I felt fine. It was weird. Then for the WOD my coach kept telling me my back was rounding, and I was trying REALLY hard not to let it, but I don't know what was going on. This hasn't been an issue for ...

Row PR

Tue, 29 Jan 2013 23:04:39 EST

Today's WOD:

"For time:
500 M Row

9-6-3 Reps for time:
Back Squat (245/173)
Power Snatch (155/113)

This workout will be completed on one bar. Athletes will be responsible for changing their own weights out. Bars must be clipped before athletes lift on them. Back squats will be taken from the squat racks."

The last time I did a 500m row for time was in October during testing week for Strength Class. I remember it was the last thing we ...

CrossFit Filled Weekend

Sun, 27 Jan 2013 18:38:24 EST

I had SUCH a fun day yesterday. It all started at 10AM open gym. I did back squat triples, push press triples, and parallel bar dips. My own mini-strength class! One of my best friends from the gym, along with a bunch of other coaches and members, was participating in a CF team competition. A bunch of us were planning on going over there to cheer her on and I ended up carpooling with someone after open gym. I wasn't planning on staying til the end, but it was so much fun to watch and there we...

Hump Day Update

Wed, 23 Jan 2013 10:28:16 EST

I've decided to sign up for my gym's Nutrition Challenge starting the first week of February. I think the accountability will really help me stay on track.

Monday's WOD:

For time:

100 Pull-ups
1000 M Row
100 Squats
1000 M Row
100 Sit-ups
1000 M Row
100 Push-ups

This was more an exercise in seeing if we could scale for ourselves appropriately. There was a 6 minute cut-ff on pull-ups and a 30-minute cut-off for the total...

All the Burpees

Sun, 20 Jan 2013 11:21:08 EST

I had been doing GREAT nutritionally until Thursday night. I went to my husband's company's holiday party and decided to treat myself to an entire slice of cheesecake. It was great and I don't think I've had cheesecake since their holiday party last year, after which I went on a sugar rampage and went out for an ice cream sundae and who knows what else. So, it could've been worse. Friday, I went out for drinks and yesterday I was just really snacky and hit the nuts too hard. I'm determined to...

Back At It

Tue, 15 Jan 2013 10:39:22 EST

I'm feeling almost 100% better. I've just got a pesky runny nose leftover from being sick. I've done 3 WODs so far...

10/10/13-
5 Rounds for time:
10 TTB
10 Hang Power Snatch (from below the knee) (75/53)
10 WB Shots (20/14)

This was my first WOD after being sick and I felt AWFUL afterwards. I felt like I had just done Fran in under 3 minutes (not that I know what that actually feels like). My hang power snatches, despite being one of my favorites, fe...

Sick

Mon, 7 Jan 2013 10:55:49 EST

I forgot to mention it, but I decided to take a week off of CrossFit and give my body a rest. I was planning on going back in today, but now I have the flu! It looks like my week off might become closer to two.

I've been eating well the last few days though and am already down about 3 lbs from when I got back from vacation.

I guess there isn't that much else to report right now!

Goals for 2013

Fri, 4 Jan 2013 11:11:11 EST

I'm already feeling much better after my very indulgent vacation. I woke up and was actually hungry for the first time in days. I started the day with 2 scrambled eggs, a slice of bacon, a satsuma (like a clementine, but easier to peel), fish oil, vitamin, and a big glass of water.

I know I wrote about my plan to get back on the healthy wagon yesterday, but I want to outline some more specific goals I have for 2013.

*Weight: I want to get to my goal weight of 145lbs. ...

Ready for 2013!

Thu, 3 Jan 2013 23:33:48 EST

I just got home from a 6 day vacation. I had an AMAZING TIME, but I couldn't be more excited to be home and have things get back to normal. We were in Chicago for a day with my family, then travled to New Orleans and spent 4 days there and got home this evening. The theme of this trip was food. We ate at a bunch of amazing restaurants and we ate A LOT. I have no regrets, everything I had was amazing and I don't feel like I really overdid it THAT much at any one meal (except probably NYE). Tha...

Christmas & "Millie"

Wed, 26 Dec 2012 22:04:48 EST

December has turned into "Cheat Month." I'm up about 5 lbs from where I was, putting me at 20lbs away from my ultimate goal. I've enjoyed a lot of delicious food and don't necessarily have any regrets, but I'm ready for life to settle down and get back to my normal, healthy ways. Unfortunately, it won't be quite that easy since I'll be on vacation from Sunday to Thursday in New Orleans!

My husband's grandma got us this HUGE gift box of sweet treats- everything from chocolate cover...

PRs and Push-Ups

Fri, 21 Dec 2012 22:25:06 EST

We tested front squat, push press, weighted ring dips, and weighted pull ups in strength class on Wednesday. I got a 2# PR on the front squat and the push press (170# and 105#). I am THIS close to doing ring dips unassisted. I think my pull-ups may have regressed a little (well, the few pounds I've added on lately can't be helping either).

Today I was planning on going to strength class, but once I saw the regular WOD, I changed my mind:

Weighted Push-up:

CrossFit Total

Mon, 17 Dec 2012 20:41:39 EST

Today ended up being testing day in strength class. It was supposed to be next week, but because of Xmas, our coach moved it up. I kind of freaked out a bit as soon as he announced it. Usually, I know testing week is coming and I get psyched up for it. I think about PRing for a few days beforehand and I wear my special PR pants. I was not prepared today! We did the CrossFit total, which is the total of your 1 rep max for back squats, strict press, and deadlift.

I was really nervou...

Winter Break is Here!

Thu, 13 Dec 2012 14:29:18 EST

Yesterday was the last day of classes and even a few hours in to a month or so long break, I can tell that things are going to be GREAT.

I slept in until almost 10am and quickly headed to the 11am CrossFit class. I was excited to see my favorite coach as soon as I walked through the door. My CF has two locations and in September they totally overhauled the schedule, adding new classes, new times, and new coaches. Since then, I almost never see my favorite coach because he's always...

December Goals

Mon, 3 Dec 2012 20:45:38 EST

My nutrition has just been awful lately! My Thanksgiving challenge started out great, but the last week wasn't and I think I ended up a pound or two above where I started (or maybe exactly where I started). I haven't gone on a good grocery shopping trip since before Thanksgiving and right now we barely have anything (it's on the agenda for tomorrow). This has led to more eating out and cheating than I'd like (I may have eaten an entire small pizza last night for dinner).

I have be...

Turkey Trot 10K

Fri, 23 Nov 2012 09:54:33 EST

My dad drove my sister and I down to the race early yesterday morning. She decided to drop down to the 5K because of her knee (she had surgery earlier this year). The 5K started at 7:30 and the 10K started at 8. It was about 48 degrees out, but fairly windy. I gave my dad my sweatshirt before the 5K started so he could head further along the course to watch both my sister and I. I had to stand around for about 45 minutes in just my running tights and thin long-sleeve tech. It would've been ju...

Rx!

Tue, 20 Nov 2012 14:53:39 EST

Sorry to have been MIA lately! I've been super busy with school and life, but I wanted to stop by before I start the drive because I just did the noon CF class and I did the WOD Rx!!!!! Sure, I've done a few others Rx, but I didn't feel like they really counted because they are usually things without lifts, but today was the first time I really felt I earned it!

For Load:

1 Power Snatch + 2 Hang Power Snatch (I got up to 73#)

Ten Rounds:

20 Seconds ...

Turkey Day Challenge: Day 17

Wed, 7 Nov 2012 20:51:57 EST

The next few days are going to be VERY busy for me, so I'm not sure I'll be able to keep up my blogging, but I'll try!

Today's strength class was fun:

2 clean pulls + 1 clean + 2 front squats
5x1 I worked up to 103#

Strict Press
1 x 10 @ 53
1 x 8 @ 53
1 x 6 @ 58
1 x4 @ 63

Strict Pull Ups 3 x 8
TTB 3 x max effort (I did knees to elbowsish)

Sled Push 30 M (w 45#)- This was fun! I felt like I ran half a mile ...

Turkey Day Challenge: Day 16 (1 Mile PR!)

Tue, 6 Nov 2012 18:36:29 EST

I ordered some new running shoes and they came in the mail today. I was going to buy new ones after the Color Run (They were getting old and I think washing them messed them up a bit), but I just kept putting it off. I decided to put them on and give them a try. I was going to do a 2 mile run, but I started out fast and strong and decided to push myself and see if I could keep that pace up for a whole mile...and I did! I knew it was the fastest mile I'd run since starting CrossFit, but I just...