Monday, December 31, 2007

200lb Deadlift!!!

With meerly hours left in 2o07, I made my goal of lifting 200lbs in a Deadlift! I'm so excited. I'll post pictures/video later. Next up.. 225!

My new goal is to hit 300lb before 2009!

Sunday, December 30, 2007

Entering the Zone...

Well - I'm jumping on the bandwagon and am going to start up the Zone on New Years Day. This morning I tried out a 4 block breakfast (normally will be doing 3 blocks, but I knew I wouldn't be eating again until around 2) - it was "eh", but it filled me up. Pancakes made with cottage cheese, eggs, oats, and peanut butter.

I have several meals plans out already and plan to do a whole lot of cooking on Tuesday. I'm looking forward to trying a Zoned Chili:

2 cups chopped onions (2C)
2 cloves chopped garlic (will probably substitute garlic powder)
2 2/3 teaspoon olive oil (8F)
8oz thin sliced lean turkey (8p)
3/4cup canned kidney beans (3C)
1 1/2 cups chopped tomatoes (1.5C)
1 1/2 cups sliced mushrooms (1.5 C)
1/2 cup water
2-6 TBSP Chili Powder

This makes for 2 4-block meals. Since I'm doing 3 blocks though, I may modify it to make 3 3-block meals.

I'm all about cooking things ahead of time that I can just take and reheat. Also plan on making a 1-2 block egg concoction in muffin plans, and a 1-block peanut butter cup snack. Oh - also bagging up several 3 blocks worth of fruit and freezing them, to add to smoothies with protein powder and peanut butter. I'm kind of lazy when it comes to food, so making meals ahead is the only way I'm going to be able to stick to the Zone!

Um - yeah - since I'm supposed to be posting about Crossfit, not the Zone, I just wanted to say that I really missed the class during our week off - and I was really excited to get back in the swing of things Thursday and Friday! I second Adrienne in loving what an amazing crew we have. I'm looking forward to tomorrow, where I'm going to attempt a 200lb deadlift - which has been my goal to do before 2008! I haven't deadlifted in a couple of weeks, and we had a week off - so I hope I have the strength for it! Wish me luck!

Tuesday, December 11, 2007

Clean and Snatch Standards

Well - since Jerry just posted about weight standards for the Clean and Snatch, I thought I'd post what they are, and then post the weights that I've hit so far. Since starting Crossfit, I've gained around 6-7lbs in muscle, and weigh in around 182/183. I'm just under 5'10". Lucky for me - they have standards for women who weight 181 - perfect! To get the snatch, I'm multiplying the Power Clean numbers by 0.78.

Oh - Novice equals someone who's been training for 3-9 months, and intermediate equals someone who's been training for up to 2 years. I've been doing Crossfit for just under 6 months, and barbell work for about 5 months.

Standards: Untrained Novice Intermediate Advanced Elite

Power Clean 54 100 118 155 193

Snatch 42 78 92 121 151

Currently - my highest Power Clean was 95lb, and my Snatch was 60lbs (I think). So I believe I'm right on track here according to the standards!

Oh - on the Deadlift - for the novice the weight is 174, for intermediate it's 204. I'm only 14lbs away from intermediate!! That's SO exciting!! I knew there was a reason that I liked the deadlift so much!

Almost there!!

I am officially 10lbs away from my goal of hitting a 200lb deadlift by New Years! My previous PR was 175lb.

Today, first I pulled 180lb - it was a great lift, and my form was right on. I was going to go up to 185lb, but Jerry challenged me with 190lb, so I went for it.

My form wasn't quite dialed in on this pull - but I still lifted the weight! I think my problem is that I didn't tighten my core as much as I should have - and I'm itching to try 190lb again and try to get my form perfect.

Jerry thinks that I already have a 200lb lift in me - I can't wait to test out that theory!

Out of all of the lifts, the Dead Lift is my favorite - even though I struggle with form sometimes. I think it's because I can pull more weight on it than on any other lift!

We also worked the snatch today - I'm good with my pull, but not with my speed. Similar to how I have trouble really whipping my elbows when I'm doing heavy cleans. I think part of it is that I am not as aggressive as I need to be - I can aggressively do the vertical pull, but when it comes to getting under the bar, I wimp out a bit. It's all good though - because even though it can be frustrating, I enjoy working on lifts and tweaking my form/speed. It's also inspiring to watch people like Andrea and Vinnie who do these pulls, like the snatch, beautifully! My progress may be slow at times, but I know that I'm constantly moving in the right direction! :)

Oh - and I just can't believe I'm only 10lbs away from my goal!! Woo-hoo!!!

Thursday, December 6, 2007


Well - last time I hit Fran was in September, I was on the blue band doing 35lb Thrusters:

Cara (5r x 9r) 12:40 (blue band)

This time I did the thin band, 45lb thrusters. I believe my time was a lot slower (18 minutes?) - but frankly, I can't remember what I got - so once Jerry posts the scores I'll stick it up here!

Not sure how to feel about getting a faster time 3 months ago than I got this time around. Then again, this time I went 10lb heavier on the thrusters and had a lot less assistance on the pull-ups, so it's really hard to compare the two. I can only get 2-3 pull-ups at a time on the thin band, which slowed me down significantly. I wonder what my time would be if I did 35lbs/blue band now though - probably could cut it in half!

One thing I've noticed about my progress since starting Crossfit is that my strength has been increasing greatly and fairly quickly, but while my endurance/cardio is getting better - it's taking a LOT longer to see improvement there. I wonder if this is the normal - anyone know?

Sunday, December 2, 2007


I hope you have a great celebration!