Tuesday, June 30, 2009

Another Mini CF Workout

WOD for 6-30-2009

Push Ups
Sit Ups

OK....my time was horrible for this. I never had the best endurance when doing air squats. My hips always seem to tighten up. Which given that I was born with my hips rotated inwards and my history of sciatica. But I still get the workout done. I may never be the fastest, but I get it done. Just more for me to work towards.

Time was 9:28

Breakfast: 1/2 cinnamon raisin bagel, egg whites, apple slices, 4 almonds
Lunch: Chick-fil-a chicken sandwich, minus the bread,
Snack: apple slices with yogurt
Dinner: Salad, baked chicken, sun flower seeds

Monday, June 29, 2009

Lubb Dubb

Starting week 4 of summer school. Ug...I am so exhausted. I honestly don't remember being this mentally tired. I am so ready for a break. Sunday can't get here soon enough for the Vans Warped Tour! :)

But anyways, the test today was hard, not as hard as the Neuro test, but still hard. Ending up making an 86. Thought I did better than that, but oh well. I will take it and not be picky. I don't have the energy to be upset. Already read the chapter that we covered today, and will soon start on tomorrow's chapters once I finish this blog.

I wish to digress for a minute and share an experience I had last week. So, a "friend" owed me some money from when we out a couple of times. Now, I am not talking like $20, I am saying more like $200. He didn't have a job, and we wanted to go out, so we went out and I picked up the tabs. Not that that is a big deal, but when someone spends $200 on alcohol...I don't make much being a scribe. He reassured me that he would pay me back, so I didn't think too much of it. So, I asked him for the money (it has been 6 months since we out). Well, that started a HUGE fight. He decided that he wanted to attack me. Which is fine. I can handle myself. I found it rather humorous actually. I was called, and I quote: "socio-pathic narcissist", "condescending bitch", immature, someone who is only book smart and will never amount to anything, and someone who has "daddy issues" (somehow me taking a pole dancing class means I have daddy issues). Whatever, that's fine. Bring it on. I never really tried to attack him. I did mention that it is not my fault that my mother is paying for my college. To which he replied that his parents would have but he didn't want to mooch off them like I was. I did say that "sorry you weren't smarter and let them pay for it". Apparently, that meant that I called him stupid. Oh well.

The ONE thing that pissed me off the VERY most was when he said, and again I quote because I am "not smart enough" to make this up, that "Nurses are only people who are not smart enough to become doctors". WOW. I know tons of nurses that are brilliant. What he doesn't know is that the nurse spends more time than the doctor ever will with the patient. It is the nurse who makes sure that things go right. Yes, the doctor may order the medications, but is he the one who makes sure that the patient doesn't stop breathing from an adverse reaction to the drug? He doesn't do the titers to make sure that the patient doesn't go into volume overload. Just things to think about the next time you are in a hospital. If you want to get on bad side, say something like that and see if I don't reach across the table and smack the shit out of you...

Ok, so I do think I am smart enough to become a doctor or a PA. I didn't get in. Instead of trying again and shelling out tons of money for application fees, I applied to ONE nursing school and got in. 2 days before I took my GRE (for PA school applications) I buried my grandfather and wasn't in the best states of minds before my test. I did pass, but only did OK. So, that's probably the reason I didn't get into PA school. But I am happy with where I am at in my life right now. I don't regret a single thing I've done. I am where I am supposed to be and doing what I am supposed to be doing at this point in my life.

Needless to say, we are not friends anymore, and I am not getting my money back. Oh well. Nice to know that that malignant cancer is out of my life. However, if he does step into my ER, I will make sure to get the biggest needle and find the smallest vein I can, and have fun poking his arm. :)

Sunday, June 28, 2009

Mini CF Workout

WOD for 6-28-2009

"Invisible Fran"

Air Squats
Push Ups

100 sit ups

SO, thank you Sandy! I really appreciate you making me take a break. Wow...do I miss CrossFit more than ever. First of all, my apartment is not a very motivating place to workout. Second, it is not nearly as hot as the CFDC gym, so it doesn't really make me feel like I am getting the added bonus of sweating a ton. Third, I miss the people.

Invisible Fran: Time: 3:03

Not too horrible seeing that I have been away from CFDC for almost 3 weeks.

Sit Ups: 4:40

Horrible time. Tried to use a pillow to sub for an ab mat...yeah, that didn't work out quite so well. But hey, I did it. OK, enough break time, must go grab a shower, and then eat and finish studying for my test tomorrow morning!

Breakfast: 2 whole wheat fiber waffles (CrossFit recipe approved), 1c strawberries, 2 pieces of turkey bacon
Lunch: 1 chicken breast, 10 baked sour cream and onion lays potato chips, 2 pieces of celery, 7 almonds
Dinner: 4 slices of turkey, salad with sunflower seeds

Monday, June 22, 2009

Week Number 2....Anyone Miss Me Yet?

Ok...so week 2...done and over....thank God! Now on to Week Number 3.

On Friday, I had a major freak out on the way to work at 5:30 in the morning. Now, of course the majority of the normal people in the world are still sleeping at this time, so I guess you are wondering how I had time to freak out. Well, I had been up since 5, so I had time trust me. As I was walking down the stairs, everything from the past 2 weeks just hit me all at once. I knew that I was under stress, but to have all of my stress come down on me at once, just freaked me out. I was wondering if I had it in me. Do I have what it takes to get through this? Am I no studying enough? What happens if I make a "C"? (I have never made a C in my entire life, and only have made 4 B's throughout my entire life...not bragging, just trying to give some background about me).

So, after taking several deep breaths, and talking to my nurse friends at work, I knew that I was going to be okay. All of my life, I have tried to be the very best. Not just the best that I can do, but be better than everyone else, and if I wasn't better than everyone else, I thought I failed. This past weekend, I have come to the realization, that I don't have to be better than everyone else. I can only do that best that I can do, and that HAS to be good enough. I have made this realization before when it comes to CrossFit Workouts, but have never really applied it to my personal life. For those that have known me forever, they realize how big of a step this is for me. So what if I am not the curve breaker anymore. I am attending one of the best nursing schools in Texas. By attending the best, it means that things will be harder. And I am not one to step down from a challenge. One thing that they mentioned in orientation was that in order to get through Nursing school, you need to make sure that you have the support and understanding from your friends and family. And I know that I am so blessed to have such a great support system. When this is all said and done and I have my license, I know that it will be worth it. So, thank you to everyone who is supporting me. You will never know how much you mean to me!

Overall, the material for this test was more interesting. We covered the Endocrine and Reproductive Systems. Endocrine was kinda boring. I liked learning about what goes wrong with female organs and the diseases that we can get. There was A LOT I learned from this section. Like, Pelvic Inflammatory Disease (PID) is the number one cause of preventable infertility and ectopic pregnancies. Things that can cause PID would be an STI or a bacterial infection. And after getting some diseases, it is recommended that you wait 10 YEARS from the initial time of contact before she should have a baby or else she might pass it on to her child. 10 YEARS! Holy cow! Ladies, wear protection! And there was some other neat/gross pictures of diseases and conditions of the male genitals. (I think that gross medical things are actually kinda cool, but I am weird like that...not like y'all didn't already know that)

As you can see, I am still alive and soaking up tons of medical knowledge. As I was going through this test, I felt great the entire way through. Finished a 100 question test in 30 minutes....almost freaked me out, but then I remembered my new attitude about just doing the best I can, put my test on the desk and walked out to check the CFDC blog. Made a 94 on Test 2..FTW! So, as of now, I have a 90 average. *Fingers crossed* that is stays up. This next section is going to be tough. We will be discussing blood (and its components) and the cardiovascular system. This will be a LONG 300+ pages to read in a week. Maybe there will be a lot of graphs and pictures! Hehe...

Monday, June 15, 2009

My First Week

I know that this is supposed to be my CrossFit Blog, but I figured I should write SOMETHING so Lindsey has something to read at work! That and for the 4-6 people that actually read this, you guys will at least know that I am still alive!

I wish I had a killer CrossFit WOD to report back on....but alas, I don't. I have spent the past week in PathoPhysiology hell! Oh well....one week down....4 to go! First week was studying the nervous system. Wish I could tell you that it was fun. But the only fun chapter was the one on schizophrenia. Ok, the brain tumor information was interesting, and Parkinson's, and Alzheimer's...ok so maybe there was some fun stuff. But overall, it wasn't that much fun. What was really neat was that when I went to work this weekend, I got to see some things that we were discussing in class. For example, we were talking about Parkinson's, and then I had a patient who had the disease, and I was just sitting there watching his tremor. It was a resting tremor (present at rest) of his right hard/forearm. And as I sat there watching him, I was thinking, ok, so he doesn't have a lot dopamine in his system. I look at his meds, and he isn't on L-Dopa (medication to increase the amount of dopamine). I wonder why he wasn't on this medication. Who knows....

Things that I have learned this week:
1. I hate not going to CrossFit
2. I hate spending 60+ hours a week studying
3. I miss work (Shocking, I know!)
4. I miss my friends

So far, this has been my routine for Monday-Thursday
5 AM: Wake up, check the blog, become sad that I can't go, small breakfast
6 AM: Leave apartment to go to school. Avoid traffic and get to study away from distractions (i.e, CFDC blog)
9 AM: Class...kinda boring since my teacher just reads off her notes. Every now and then she will tell a really funny story.....remind me to tell you the story about the differences between and malignant and a benign tumor....it's funny...
12 PM: Get out of class....drive back to Plano. Eat a little lunch
1 PM: Study
2 PM: Still studying
6 PM: Ok, where did my day go? Seriously? I've been studying all freaking day!
7 PM: Getting a little hungry, debate with myself whether to eat or continue studying, will have something small so I don't waste time
8 PM: Really getting tired of sitting in this chair....will shower.
9 PM: Go to bed and start the day all over again.

Now, let me remind you, this is just ONE class. Yep....all this time for ONE class. What am I going to do when I am taking 13 hours in the fall? Will have to seriously rethink my social life. First test, I made an 86 (after the curve)! Woo Hoo! FTW! Ok, normally, I wouldn't get excited about a B since I have never really been a B student, but after those 100 questions, I will take what I can get!

Week 2: Endocrine and the Reproductive System....Wish me luck!

Wednesday, June 10, 2009

I Miss Crossfit!

WOD for 6-10-2009

Tabata Deadlift

Ok...so I missed Monday and Tuesday. Trying to get a routine developed for school. So far, school sucks. I go to class from 9-12ish, and then come home, break for lunch, and then study pretty much from 1-9. Thing is, I read the stuff, and I don't really know how much I am learning right now. Not to the cramming phase yet. Just the making notes stage. Would rather be running or doing burpees than sitting at my table writing and writing and writing. No clue how peole who work 9-5 jobs can do this all day! I get so bored sitting in one place! Ok..to the workout.

I used 125# for the workout. I really wanted to do 150#, but I was warming up and I felt something wrong in my back...so I went to 125#. Got 37 reps...should have been much much more since deadlift is one of my best lifts. Probably shouldn't have even done the WOD, but I wanted to. My back is oh so sore! Oh well...yeah for motrin! Well, sorry this isn't long guys, but I am late for hitting the books!

Diet for yesterday:
Breakfast: egg whites, turkey bacon, 3 strawberries, 6 almonds
Lunch: 4 turkey slices, almonds, 3 carrots
Dinner: none
Total Water Intake: a freaking lot!

Diet for today:
Breakfast: didn't eat, did 6AM WOD
Lunch: 3 slices of turkey, 4 almonds.
*not really hungry, so just not eating.

Sunday, June 7, 2009

No Ifs Ands or Buts...These Kids Got Guts!

WOD for 6-7-2009

Push Press

Met Con:
Box Jumps
Push Ups
Pull Ups

So normally I blog the day after my workout, but I start school tomorrow, so I figured I would go ahead, blog now and get it out of the way. Today was a pretty low key today. Finished an 8 day working streak...man...54 hours takes a lot out of you. So, for the first half of the day I just relaxed...such a strange feeling actually.....People at work always ask me where I find the energy to go workout after working a shift, thing is, you just do it. Yeah, you are a little tired, but you go and do it. You are either tired at 5 in the morning working out, or at 5 in the afternoon. People need to stop making excuses and just get their butts in the gym and go work out. Ok...no idea where that little tandem came from.....ok, back to the WOD.

Push Press....I was really excited to do this (I must sound like a friggin' after school special....excited to do a workout? :) My upper body strength is one thing that has always been lacking. I have got really strong legs, and I just wish that I could build up my upper body as quickly as I have my lower body. I can do the Rx'd weight for girls in FGB, which is a plus in my "win" column for being able to do SOMETHING Rx'd. The trick to this workout wasn't just about strength, it was about endurance. Can you do the weight 10 times without resting?

Working Sets:
45-55-65-75x 8

I felt that starting off with the 45# was a good place since I knew that I could do 10 of those. Then we went up to 55#...still felt good with that weight. So, for the third set, we jumped to 65#. Still felt really good after the 65#, so for "fun", I tried 75#. I knew I could get it at least once. Several months ago, I did 90# once, so 75# once shouldn't have been a problem. Well, I did 75# 8 times....I ALMOST had the last 2. My arms were so tired. I will take the eight!

Then, I did a cool down with Carrie. 3 rounds: 15 glute ham sit ups, 15 back extensions.

I thought that the workout was done after that...but oh no...Spencer had a nice little Met Con for us. 21-15-9 Box jumps, push ups, pull ups....grrr...and I didn't wear tennis shoes today. So, I substituted box steps. I used the medium box for the step ups. I figured that doing step ups on the small box wouldn't do me much good. By going to the taller box it was definitely more tiring than the smaller box. Still doing knee push ups, but they are 1000X easier than when I started. I can knock out those push ups fairly quickly now. Pull ups...used the green band. I need to get back to the blue band. I can do several with the blue band, just nervous because they aren't as consistent.

Time for Met Con:

Diet for Today:
Breakfast: 2 whole wheat flax seed waffles (recipe taken from another Crossfit site, threw in several almonds), scrambled egg whites (cooked in 1tsp olive oil), 2 peaches,
Lunch: breakfast was eaten later in the morning, so no lunch for me
Dinner: chest meal! sandwich from Baker's Brothers (only ate half the bread), 1/2c baked potato soup, 9 almonds, 3 carrots, 2 strawberries
Total Water Intake: 2.5L

Saturday, June 6, 2009

What's The Price To Pay For Glory

WOD for 6-5-2009


Rest 5 Minutes:
KB swings

Snatch...still my least favorite lift. I am improving though. I did get a 5# PR. I probably could have done more, but I was really wanting to work on my form. I am still having problems landing in the bottom position of the overhead squat. But I would drop as far as I could, and go down until I hit the bottom position of the overhead squat, hold it for a few seconds, and then come back up.

Working Set:

I know that 55# isn't that much weight, but I would much rather get good form and gradually increase weight.

For the Met Con...we actually did this Met Con back on 2-19-2009. My time last time was 8:42 with the 26# KB. This time, my time was 8:33 with the 35# KB! So, not only did I increase in weight, but my time was faster! FTW!!! Burpees still suck, but I get through them no matter how ugly they look!

On another note...I was bored yesterday at work....so, I had one of the techs do an EKG on me. Well, my resting heart rate is in the 40s. Normal heart rate is between 60-100. So, this means that my heart is much stronger than it was in the past. My heart rate last year would usually run in the 70s-80s. So, thanks to Crossfit, my heart is pumping strong and being tons more efficient! Which is good because, I only get one heart...and I kinda want to keep this one for a while.

Diet for yesterday:
Breakfast: egg white omelet, 1/2c yogurt, 1c pineapple, 5 walnuts, 3 almonds
Lunch: Salad, tortilla crusted chicken (took the breading off and just ate the chicken), mixed vegetables, 2 tablespoons almond butter
Dinner: Chicken sandwich from Chick-Fila (minus the bread), salad, 9 pecans, 1 tablespoon almond butter
Total Water Intake: 1.5L

Currently Listening to: "What It Is To Burn" by Finch

Friday, June 5, 2009

Feels Like Fire Inside of Your Veins

WOD for 6-4-2009

100m Row Sprints x 6

So, the real workout for yesterday was 100m sprints. For the first time, I think EVER , I was excited to run. I know, I think hell must be freezing over or something. I hate running, with a passion. Maybe because it was just 100m, I wasn't thinking that it was going to be bad. Well....on my way to the gym....about halfway down the tollway, I look over at my bad, and realize that I forgot my flipping tennis shoes. (I was coming from work, so I was in my scrubs and crocs). So, yeah...that really kinda sucked. (Seriously, did not forget them on purpose, even though Sam said I did....)

Koy was going to let me run outside barefoot, but Sam said no. So, I got to do 100m Row Sprints. Grrr....

Times looked like this:

1. 20s (Damper 3 setting)
2. 21s (Damper 3 setting)
3. 21s (Damper 4 Setting)
4. 22s (Damper 4 Setting)
5. 21s (Damper 5 Setting)
6. 21s (Damper 7 Setting)

I stayed consistent over the 6 sprints. Next time, I want to get sub 20.

Diet for yesterday:
Breakfast: egg white omelet, 9 almonds, 1c strawberries
Lunch: Salad, cajun pork loin, 1/2 wheat roll, 8 walnuts
Dinner: 4 slices of turkey, salad with sunflower seeds, 7 almonds
Total Water Intake: 1.5L

Currently Listening to: "Blood Clots And Black Holes" by THRICE

Thursday, June 4, 2009

Flames Will Rise and Devour Me

WOD for 6-3-2009

"Fight Gone Bad"

Three rounds of:
Wall-ball, 10 pound ball,
Sumo deadlift high-pull, 45 pounds (Reps)
Box Jump, (Reps)
Push-press, 45 pounds (Reps)
Row (Calories)

I LOVE Fight Gone Bad! Seriously! 15 minutes of pure fun and work! First time I did FGB was over the Thanksgiving break last year. I finished with 224 reps. Then, I had used the 6# ball, and 35# for the Push Press and Sumo Deadlift High Pull. Now, I am doing the press and SDHP Rx'd. Box jumps...still a different story. I did 5 regular box jumps each round, and then switched to box steps. Still, a fantastic workout. I started on wall balls, and I think that's a pretty good strategy since this is my least favorite. Just go ahead and get it out of the way.

Round 1:
Wall Balls: 24
SDHP: 16
BJ: 20
PP: 17
Row: 11

Round 2:
Wall Balls: 20
SDHP: 14
BJ: 18
PP: 16
Row: 11

Round 3:
Wall Balls: 16
SDHP: 17
BJ: 22
PP: 17
Row: 10

Total: 249..new PR! Can't wait for the next FGB!

Diet for yesterday:
Breakfast: cheat meal, 2 biscuits and 2 pieces of bacon, 1/2c yogurt, 8 almonds
Lunch: Salad, spinach stuffed chicken, 12 almonds, 3 walnuts
Dinner: 4 slices of turkey, 5 walnuts, salad
Snack: strawberries and pecans
Total Water Intake: 2L

Currently Listening to: "Firebreather" by THRICE

Tuesday, June 2, 2009

Late Night, Breaks Lock, Hear the Tires Squeal

WOD for 6-1-2009


Deadlift! My Favorite lift! Of course seeing this on the blog made me pumped! I was looking forward to doing this lift. Last time I did this, I did really well. So...new PR was what I had been envisioning all day. I get to the workout, and was still thinking about my new PR that I was going to set.

Working set looked like:
150-160-180-190-200-215 (f)-215(f)---FTL! :(

Hmm...so....the new PR was not set today. In fact, I didn't even get my one rep max that I had gotten on 5/17 of 225#. Not sure what went wrong today. Pulling 215# off the ground was nothing, but couldn't rotate my shoulders back to finish the lift. When I was doing 200#, my back started rounding, and then it rounded again on the 215# attempts. When I failed at 215#, I think my mind started taking over, and maybe got down on myself. That's the only thing I can think of that might have affected my performance. No excuses for today. I got plenty of sleep, ate well. Just didn't perform like I wanted to. I guess everyone has those days. While I am not thrilled that I didn't get a new PR, I am still happy with my overall progress. I am pulling 200# consistently. I never thought that I would be able to pull 200#.

It's all about your attitude. I am going to try to have a better attitude on days that I don't do as well as I would like. No point in beating yourself up, this will just make you feel worse. Like Sandy says, some days, it's just about finishing. If you finish, you win. And Crossfit is all about winning and doing the best you can do. Some days you do better than others. I love this gym!

Diet for yesterday:
Breakfast: 1/2c oatmeal, 1 scoop scrambled eggs, 1/2c yogurt, 12 almonds
Lunch: Salad with mixed veggies, 2 hot wings (skin removed), 6 walnuts
Dinner: baked chicken breast, 6 almonds, 6 walnuts, cucumber slices
Total Water Intake: 2L

Currently Listening to: "The Artist in the Ambulance" by THRICE!

Monday, June 1, 2009

Come Take The Pain From Me

WOD for 5-31-2009


AMRAP in 15 minutes:
100m run
9 box jumps
6 burpees
3 power cleans
1 front squat

In honor of the amazing Ant at our gym, the workout today was Anthony. Fun stuff. I enjoyed this workout actually. The runs felt good. Box jumps..eh...did little box jumps for the fist 3 rounds, and by the 4th round, my legs were so tired, so I switched to box steps. Burpees...yuck...still doing my modified burpees. I kept telling myself...it's only 6 at a time.. just 6. (They still suck though! Even though it was just 6!). Power cleans...I used 53#. I could have done more weight on the Power Cleans, but after the last power clean, we had to do a front squat. I know that my front squat form isn't the best, so I chose to go lighter on the weight and really work on my front squat form.

I finished 6 full rounds and then a 100m run. I was technically 3 seconds from finishing the 100m run when Sam called time, but I finished out the run, and counted it.

After the workout, I did 3 rounds of 15 glute ham sit ups and back extensions with Carrie and Sandy.

Diet for yesterday:
Breakfast: granola, 9 almonds, strawberries, 3 slices of turkey bacon
Lunch: 4 lime chicken strips cooked in olive oil, 5 baby carrots, 1 passionfruit tea from Fat Straws with Mango Stars, 9 almonds
Dinner: 3 slices of turkey, Salad with mixed veggies, sunflower seeds
Total Water Intake: 1.5L

Currently Listening to: "Bullet With Your Name" by Scars of Life