Friday, January 30, 2009


Yeah my hamstrings were sore today ...


Figure 8: I set up a square on the field and did the figure 8 drill -- jog the sides, sprint the diagonals. I did 10 per diagonal -- 20 sprints total.

V-ups (lowest: 12)
Sit ups (lowest: 11)

10 9 8 7 6 5 4 3 2 1
Cherry pickers
Swiss ball

Breakfast: smoked salmon
Lunch: huge plate of broccoli and roasted cauliflower, broiled tilapia, marinated mushrooms, olive oil, vinegar
Snack: 12 oz cappaccino
Dinner: turkey, bit of tempeh, green beans and mushrooms, salad, olive oil, vinegar
Snack: lots of almonds

Thursday, January 29, 2009

HIGH Volume

Well I think today takes the cake for highest volume I've EVER done.


Snatch work
With dowel: Snatch pull + muscle snatch + OHS + snatch x 5 sets

Clean work
With dowel: Clean pull + power clean + clean + push press + jerk x 5 sets
That was the first clean I've done since I hurt my wrist; the flexibility was surprisingly decent, and I didn't have any pain.


yes that's correct -- 20 sets.

Good mornings: 3x8 30 kg
Hypers: 3x10 15 kg
GHD Sit ups: 3x20

I didn't feel too bad, actually, although I was starving afterwards. I'll probably be feeling it tomorrow, though.

Breakfast: apple, almond butter, lox (half a package)
Lunch: big plate of stir fried chicken and bok choy; broccoli, green beans w/ pecans, olive oil, vinegar
Dinner: 3 slices of pork; salad w/ broccoli; olive oil, vinegar
Snack: couple big handfuls of almonds

Wednesday, January 28, 2009

BS -- Stop

Dowel snatches 3x3
Dowel jerks 3x5
Deadlifts: 3x5 w/ 15 kg bar
Hypers 2x20
Swiss ball 2x15 each side

Breakfast: chocolate pudding; coffee and cream
Lunch: 3 slices of turkey, salad with a bit of broccoli; olive oil, vinegar; bowl of sweet potatoes
Dinner: chocolate pudding, almond butter (TOO much almond butter!)

Tuesday, January 27, 2009

Medium ...

... felt tiring today. Maybe that's because I got like 0 sleep again and I worked out in the morning and fasted.

3x5 w/ 8 kg

Every set during rest, I did 5 reps of imaginary pullups and pushups -- going through the motions, contracting my muscles etc.

Core work
Hypers: 2x12, 10 kg
Leg raises: 2x12

Breakfast: chocolate pudding; small dry cappaccino
Lunch: salad with turkey and green beans; small bowl (like 1 scoop) of butternut squash soup with some broccoli; caprese salad minus the bread (just tomatoes and mozzarella)
Dinner: chicken, broccoli, small scoop of butternut squash soup, olive oil, vinegar, caprese salad; coffee with cream

Monday, January 26, 2009

Check out my new blog

Oh and check out my new blog; my virtual portfolio. It'll be quite extensive by the end of the semester.
I'm going on like 4 hours of decent sleep today, hence the man cups of coffee.

Dowel Snatch
The dowel weighs about 15 lbs. I added 2 5 lbs plates for the last 5 sets so that I could actually snatch from the ground.


Alternating with the BS, I did 5 presses. All the presses were with the weighted dowel up until the first set at 75 for BS; my wrist was getting a bit sore and I decided not to push it, so I did 'imaginary' presses -- going through the movement with no bar.

Core work
Weighted GHD Situps: 2x15, 15 kg plate
Leg raises (on the machine, not hanging): 2x20, unweighted

Breakfast: chocolate pudding; coffee w/ cream
Snack: 1/4 c almonds
Lunch: 3 slices of pork, broccoli, scoop of avocado (with a bit of corn and beans mixed in), olive oil, vinegar; coffee and cream
Dinner: rips (2 medium, 1 small), bit of broccoli, butternut squash, olive oil, vinegar; coffee, cream

Sunday, January 25, 2009


This morning I weighed myself on my scale -- 53.2 kg. 53.2 kg!!! That's about 115 lbs. I haven't weighed 115 lbs since I was 12 years old. Ah! My arms have shriveled, my leg strength is definitely not up to par ... noooooooooo. :( This makes me quite sad.

Today is a pure rest day. I'll probably move a grand total of 100 feet all day. Yesterday I walked about 3 mi (to and from the store, 1.5 mi each way) in the snow. Tons of fun.

:( :( Legs and arms come baaaaaaaaack!

Lunch: handful of almonds, 2 big pieces of teriyaki meatloaf, tons of broccoli, veggie stirfry, couple scoops of bean-corn-avocado (more avocado) salad, scoop of chick peas; olive oil, vinegar
Dinner: cottage cheese, olive oil, kombucha
Misc: coffee, cream

Friday, January 23, 2009


Breakfast: chocolate pudding
Lunch: oven fried catfish, corn/tomato dish, broccoli
Snack: 8 oz cappaccino
Dinner: ham, green beans, spaghetti squash

Thursday, January 22, 2009

"This cycle never ends
You have to fall
In order to mend ..."

That's a line from my new favorite song, and I'm trying to live by that right now.


2 sets of max weighted leg raises, hypers, sit ups.
LR: 25, 17 (had those strap-on weights, not sure how much they were)
hypers: 15, 15 with 15 kg
Sit ups: 15, 15 with 15 kg

5x10 of swiss ball exercises (face up, face down)

Since I'm signed up as a varsity athlete for Whitman (THANK YOU Tom Olson) I went to the varsity trainers afterwards and had some work done on my wrist. They gave me a program and I can come in there and get work done on me whenever I want.
I did a bunch of pushups against the wall; it's sad how weak my right arm/hand it is. It was shaking by the end.

Snack: cappaccino
Lunch: 2 big pieces of meatloaf, lots of broccoli, scoop of sauteed chick peas and peppers; olive oil, vinegar
Snack: spoonful of almond butter
Dinner: big plate of cauliflower, broccoli, pot roast w/ onions; olive oil, vinegar

Wednesday, January 21, 2009

Warm up: 500 m row
10x3 slow-fast hang snatches w/ dowel

Rows: 5x6


Suicides, on soccer field: 1/4 way, back; 1/2 way, back; 3/4 way, back. 10 times

Breakfast: chocolate pudding
Lunch: 2 HUGE plates of chicken/turkey mixture with chickpeas; stewed peppers; zucchini with corn and cheddar cheese and chiles; broccoli; olive oil; vinegar
Dinner: bit of broccoli, smoked salmon, olive oil, vinegar
Misc: americano with cream

Tuesday, January 20, 2009


Damn. My strength has basically completely left my legs. It's amazing how quickly it leaves, even after only 3 weeks of no squatting. Grrrrr.

Brian is coordinating my training right now, just until I get my strength back. I made up yesterday's session this morning.

Burgener Warm up
I used a dowel, prob. about 5 lbs. Did the whole thing 4 times, just to get used to positioning again.


BW Rows

20 18 15 12 10 8 5 of:
cherry pickers
swiss ball: face up
swiss ball: face down

Snack: 16 oz cappuccino, handful of almonds
Lunch: broccoli, sweet peas, small bit of stew, smoked salmon; olive oil, vinegar
Snack: couple of handfuls of almonds
Dinner: 3 (thin) slices of pork w/ apple cider glaze, green beans, small salad with a scoop of turkey; olive oil, vinegar

Saturday, January 17, 2009

Oh my legs

Oh. My. God. What inspired/motivated me to actually get up and go work out this morning is beyond me.
I don't think my legs have EVER been this sore before. Ever. Those 500 squats REALLY killed me.

Today was my last day at CF :( I went into the Level I class (although Dave later said there's no doubt I'd be level II, just because he knows me too well) and did some fun stuff.

FIRST ROUND: 10 minutes
3 KB swings
4 push ups (I did PP)
5 jumping squats

Add a rep each minute for 10 minutes. I got to the 8 minute, I think, then had to go back down to 3, 4, 5.


SECOND ROUND: 10 minutes
3 cleans
4 thrusters
5 v-ups

We didn't have to increase this time, but I got up to 6, 7, 8 and stayed there for the rest.


Afterwards, one of the guys in the class came over to me and said "So I heard about your 30 pistols each leg!"
"Yeah they've been talking about that here for a while. That was REALLY impressive."
That made me feel good! :)

Snack: small handful of macadamia nuts
Lunch: big pieces of pork, salad, olive oil, vinegar
Snack: 16 oz cappaccino
Snack: couple handfuls of almonds
Dinner: big bowl of seafood stew, TONS of roasted carrots, squash, onions, and brussels sprouts

Friday, January 16, 2009

I can't walk

Wow. So I was hoping to work out tomorrow as well, but that's probably not gonna happen.

WORKOUT -- this morning, fasted.
10 rounds:
~50 m sprint (across soccer field)
50 squats

Umm OUCH. I did this at a park near my house; I could barely walk home.

Lunch: big salad with lots of smoked salmon, some fish stew, avocado, olive oil, vinegar, small handful of almonds
Snack: kombucha, lots of almond butter, couple of handfuls of almonds
Snack: chocolate pudding, couple spoonfuls of almond butter; coffee with cream

Thursday, January 15, 2009

Still sore

Today was kind of a half-ass workout; I was still sore from the other day and really couldn't push myself due to the limited wrist/elbow mobility.

1 pushup (I did ring rows -- BOTH arms! -- until my right arm had had enough, and then did 1 armed push press)
1 v-up

2 rows
2 v-ups

etc as many rounds in 20 min.

I was using MINIMAL weight for OHS -- a training bar. But I STILL did it with my right hand! It's gonna be a slow process ... but it's coming along.

I did 15 and 2/3 rounds.

Last cheat today before going back to school. Then it's clean eating for quite some time.
Breakfast: (9:30) chocolate pudding
Lunch: (3:00) salad, smoked salmon, some stew
Dinner: (8:00) small plate of green beans, steamed mussels and clams in olive oil; few pieces of shrimp tempura, couple of fries; CHEAT: split a big piece of chocolate cake with the sis
Misc: americano with cream

Tuesday, January 13, 2009

One more thing ...

I really never ever feel good or impressed with anything I do, so I have to toot my own horn occasionally, when the occasion calls for it.

Got this in an email from a friend:

"I talked to Dave this morning and he talked to the class about your bad ass pistols."

SWEET. Impressing the Incredible Hulk Dave Werner is not an easy feat. I am quite happy!



What a glorious (if rather disgusting) moment!
My wrist is nowhere nearly completely better, but the fracture is healed AND I CAN MOVE MY FRIGGIN ELBOW AGAIN. I can now:
-do my own hair
-wipe my ass with the correct hand
-eat normally
-wear normal clothing
-drive normally
Plus I can balance a barbell on my back. Ah the simple things we take for granted.

So here's how it went down today. Had an 8:30 appointment with ortho. In and out in a short amount of time, took the cast off, my arm was disgusting etc etc. Then after that we headed over to surgery. Sunday night I found a lump in my belly button; asked my mom, said it looked/felt like a hernia. Went to the doctor's yesterday, resident said I needed to get it checked out. Went to that appointment after my ortho; we waited for TWO HOURS before we finally saw someone. Surgeon wasn't too concerned ... basically keep lifting until it gets worse. Not really what I wanted to hear, but I took that as an OK to start doing heavy stuff again.

Today it was beautiful out so I went to the track and did some sprint work.

4 x 100 (25 sec rest) 2 sets (full recovery between)

200 (30 sec rest) 200 - 2 sets (full recovery between)

250 (40 sec rest) 150 - 2 sets (full recovery between)

300 (45 sec rest) 100 - 2 sets (full recovery between)

2 x 352 (full effort) full recovery between

Um yeah sprinting sucks. I was actually really tired after that. I went to CrossFit anyways, though, and did some FRONT SQUATTING.

Figured I'd call it a day after that, just because I need to get back into the swing of things. I'm weak as hell.

Also did sets of 5 of weighted lunges.

I was FAMISHED by the time I got home.

Breakfast: 'chocolate pudding'
Snack: americano with cream; 1/2 larabar
Lunch: 1 (and a few bites) Italian sausage, some smoked salmon, salad, some veggie chili, cheese
Dinner: HUGE bowl of stroganoff, big piece of smoked salmon, salad

Saturday, January 10, 2009

Pistols = OUCH

Went to CrossFit this morning and it was actually perfect because today ended up being a strength day. Everyone did deadlifts; I did one legged deadlifts, as usual.

DEAD LIFTS (per leg)
16 kg, 2x5
24 kg 2x5
32 kg 5+x5 (may have done more than 5, not sure)

I was actually tired by the end; that is surprisingly a lot of work!

Then everyone had to do a max set of push ups. I obviously couldn't do that, so I wasn't gonna do anything, but Dave was like, "Rachel -- max set of pistols!" Max set, each leg.

I had no idea what to aim for so, I picked a random number -- 30. Each leg. No switching, no stopping, one leg the whole time.


I did 30 on my right leg first, then 30 on my left. I thought my glutes were gonna tear, but there was NO way I was giving up! I was pretty proud of myself; Dave was REALLY impressed ("30?! That's awesome!") and everyone else was too. Then I saw that Level 4 is 25 pistols per leg, so I was really proud of myself!

Haha. Well the insane eating this weeks makes sense now. Damn PMS! It's unfortunate that as soon as that happens, all cravings-control is out the door.
Breakfast: chocolate pudding
Snack: 12 oz cappaccino
Lunch: indian/shrimp lentil dish, large salad with lots of smoked salmon, olive oil, vinegar
Snack: couple squares of dark chocolate (again -- damn PMS!)
Snack: 12 oz cappaccino
Dinner: brussels sprouts, roasted carrots, smoked salmon, olive oil, vinegar
Snack: more brussels sprouts, more carrots, some steak, smoked salmon, olive spread
Misc: 12 oz americano with cream

Thursday, January 8, 2009

ewww tabata

Ha tabata. I really don't miss Tabata, that's for sure.

Squats: 15 for all rounds
Push ups (I did PP): 14, then 12
Swings (my brilliant idea? Do snatches instead; BAD choice!): 10, 9, then 8 for the rest
Sit ups: 10

My legs were really sore/tired from yesterday, so squats were a bit lower than normal (I usually do 17).

Oh boy. Last night I had a dream about chocolate peanut butter ice cream. I took that as a sign.
Breakfast: smoothie
Lunch: small bowl of greek salad; couple pieces BBQ tempeh; 12 oz cappacino w/ whole milk
Snack: bunch of smoked salmon
Dinner: big plate of brussels sprouts, salmon, and green beans; piece of cheese; olive oil and vinegar
Misc: americano with cream; Hagen Daaz ice cream sundae: scoop of mint chip, scoop of chocolate peanut butter, and hot fudge (absolutely DIVINE).

Wednesday, January 7, 2009

Pistols pistols and more pistols

Yesterday was a complete and total rest day. I couldn't do ANYTHING, my whole body was killing me!

Today Brian came up with another good workout for me.

2 weighted pistols per leg (I used 23 lbs)
5 pistols per leg (unweighted)

I did 10 rounds, and then my right lower back was getting unbearably fatigued from the lopsided-ness of the weight.

Damn I've been hungry lately!
Breakfast: smoothie; couple of pieces of lox
Lunch: salad, pork, smoked salmon
Snack couple spoonfulls of almond butter
Dinner: huge plate of autumn stroganoff, salad, smoked salmon
Misc: americano with cream

Monday, January 5, 2009

My ass was HELLA sore today.

1 leg dead lift: 5x5 at 24 kg kettlebell

Went to CrossFit and couldn't help myself.

Warm up: 2 groups, first one sat in a squat, while the other did 10 squats. Switch, then 9. 8 7 6 5 4 3 2 1
3 times: 10 dips, 10 pull ups (modified for me, of course)

The first minute, do 1 c&j. 2nd min 2 c&j. 3rd min 3 c&j and so on and so forth for 20 minutes. If you failed at a particular round, the next round you'd cut your previous set in half and keep going for there.
I did 15 rounds as Rx'd, and then cut my next set in half (started at 8 reps) and continued from there. I used a 25 lb dumb bell; it HURT.

I was hella hungry today.
Breakfast: couple pieces of italian sausage, roasted carrots and onions, spinach, olive oil, vinegar
Lunch: salad, sausage, smoked salmon, olive oil, vinegar
Dinner: Indian cod dish, roasted brussels sprouts, peas, olive oil, vinegar
Snack: chocolate pudding
Misc: 16 oz americano with cream; some walnuts

Thursday, January 1, 2009

1 armed Murph

Well I've been in New York since last Saturday and it's been a blast! Working out has been sporadic, but I've managed to do a few workouts at CrossFit NYC as well as a TON of walking.

Today the WOD happened to be Murph. JOY. The fact I only had 1 arm did not make it any easier. BUT I completed it, one armed.

1 mile run
100 pull ups
200 pushups
300 squats
1 mile run

I did 1 armed rows for pull ups and 1 armed bench push ups on my knees for push ups.
Time: 33:50
Run was also less than a mile, but oh well.

Breakfast: greek yogurt, protein powder
Dinner: brussels sprouts, various italian seafood platters
Snack: Wildbar
Snack: yogurt, protein powder, kombucha