Friday, March 26, 2010

Craving Fran

Guess you could say I've been having some cravings. Yep, rich, super moist chocolate cake has been calling me name. I resist as much as possible because I know it will only make my joints stiff and leave my body asking for more sugar! It’s Crack! Why do I want to turn my nose up at every piece of meat that is put in my face and devour the crack?! I'm more than frustrated with my nutrition than ever...

Another craving my body has been screaming for...FRAN! It’s my favorite CrossFit workout and probably one that I am willing to put the most intensity in. Fran is short and to the point leaving one sore for days. On thrusday I gave in to the craving.

Thrusters #65
Pull Ups
Time - 10:00min (Compare to 17 weeks pregnant, and 5 weeks pregnant )

I've been documenting my pregnancy on video via Fran. Every time I do the workout I set up the camera. (Think a progress of the pregnancy will ever be dot com worthy?) I tried to focus on not going below parallel on the thrusters, but keeping that as my only modification to the wod thus far. The pull ups were much harder and 65 lbs actually felt heavy. I'm losing strength quickly, but I'm pumped to come back better than I ever was once the baby is born. Later, I watched the video and realized that every thruster was Rx with the hip pocket below the knee crease...Oops. Scott's response, "You did Rx Fran in 10 minutes?! Nikki, that's my baby in there too!" Again, Oops. Baby Traeger is fine. Still kicking, harshly, and I'm feeling good.

Now, please pass me the chocolate cake!

Wednesday, March 24, 2010

Mama Bear

March 13 & 14 Scott and I judged the South Central Texas CrossFit Sectionals and holy moly did that take it out of me. It was amazing and I'll have to save the details for another blog because I'm getting behind on logging my workouts.

The week after sectionals consisted of one wod and a lot of naps. I am also hitting a point that I physically cannot drop it like its hot anymore. Meaning, there is way too much pain with my round ligaments and pubic symphysis to go into a deep squat. At my last check up the doctor recommended that I stop squats and lunges all together. I will cut out the lunges and am working hard to keep my squats at or above parallel.

Last week's one WOD
15 Good Mornings #45
15 Push ups - Belly to ground
15 Overhead Squats #45
5 Rounds - Ouch! Last deep squats until the come back.

This week I'm feeling much more rested, but having issues eating meat (again) I'm back at the workouts.

Monday's WOD
2 plus hours of intensely raking our yard. Blistered hands, sore arms and back, but some good ole fashioned yard work is good for the soul. The whole family got involved in this one. Logan was right there next to me working hard to build piles that were fit for jumping in later. Mekenzie had her own little rake and did what she could to spread the piles out (its a learning process when you're only 3). And Scott was doing what he loved, yard work and family time. As hard as it was, it was uber rewarding!

Tuesday's WOD
I added pull ups into my warm up to make sure I could still do them with my 13 lb weighted vest (baby belly) and low and behold, it was my first PR (personal record) since November! 10 butterfly pull ups in a row. They flew with such grace. And weighted pull ups at that!
On do the actual WOD I've been wanting to do this one for a week now. I'm got it from the I'm going to rename it "Mama Bear"

5 Rounds
300m Row
9 Bear Complex - #65

Bear complex:
Deadlift, Hange Clean, front squat, push press (receive bar on back), back squat, push press (from behind the neck, receive in front) = 1.

I loved this one! It took me over 33 minutes and kicked my butt, but holy moly it felt good! I love the barbell…

After my workout I headed home and spent the next 4 hours deep cleaning my house and rounding up our kids. I think my caloric ratio hit a huge negative for the day. I was tossing and turning at 1am and the only solution was a cheese stick. Today, I seem to be starving every hour on the hour, growth spurt?

Check out my happy little housewife helper.

Monday, March 22, 2010

Traeger's Daddy is Our Hero

Photo courtesy of Kelley Hulsey

Thursday, March 11, 2010

Just Tracking WODs For Now

3/10/10 WOD
3 Rounds
500m Row
10 Clean to Overhead - #75
10 Pull ups
Time - 20:01

3/11/10 WOD
2k Row
Time - 10:46

Wednesday, March 10, 2010

My Modified is Their Workout

Its finally Spring in Austin, TX...almost. Judging by many of the status updates on facebook spring fever has hit and is motivating everyone.  Our house backs to a beautiful greenbelt full of trees, a park, tennis courts and loads of neighbors hitting the trails. It's the perfect setting for outdoor fitness with the whole family. Scott took Logan and Mekenzie to the park and I took my barbell and dumbbells to the trail.

5 rounds
200m farmer's walk #25 DB's
10 muscle snatch #45 bar
10 lunges (per leg)
Time - 33:03, 5 rounds of anything sucks!

Never underestimate the power of a farmer's walk. Geez! That was the hardest part. I was on fire from my forearms through my traps. My muscle snatch was more of a hang snatch. I had it corrected by round 5. And workouts with lunges are getting harder for me. After some research my excuse to say lunges are hard and the reason I can't run anymore, my pubic symphysis hurts! It is the midline cartilaginous joint that connects the left and right side of the pubic bone. For females it is located above the vulva and for males it is above the "man unit". In females, the pubic symphysis is slightly movable for the birth of children. This means its one of those special places that has to stretch to allow Traeger out of the womb and into the world. Well my pubic symphysis is in pain all the time. I waddle not because I'm fat (no matter what the jealous ex wife says) but because it hurts to walk normal. I feel like I'm going to break in half. 123 days until my due date!

Halfway through my workout people at the park started asking Scott if I was training for an event. My response would have been, "Ha, ya, Labor! Doesn't every woman train for that?!" But Scott explained that I'm a CrossFit coach and this is a modified version of what I normally do. That's right park mom's, my modified is your workout! Wanna join me?

Logan and Mekenzie jumped in on my last few rounds. I enjoyed the company on those vicious farmer's walks, but the kids were quickly distracted by the urge to race each other up and down my 100 marked meters.  As we finished and walked into our back gate Mekenzie exclaimed, "Good run Logan...Thanks for running with me." Scott and I looked at each other and just smiled.

Monday, March 8, 2010

Feelings Good

Saturday morning Scott, his mother, and my mother and myself were awake before the sun setting up a garage sale. Scott took off for work at 7am leaving us ladies to wheel and deal the bargain hunters. I hate garage sales, but I enjoyed the company and extra spending money. It was quite the bonding experience for us three ladies, but then again we've yet to miss a beat in any of our blithesome communications from day one.

Saturday night was full on cheat fest! Pizza, Dr. Pepper, ice cream and brownies. I knew it would hurt, but there is just something about stuffing your face with my Honey and watching a movie.  But, I felt it on Sunday. In the middle of the grocery store. I had a mood swing that almost knocked my face off! Nothing set it off, out of nowhere I wanted to break into tears. The true cause, Pizza has a higher glycemic index than most of the dessert foods we eat. A high glycmic index triggers insulin spikes in the body. I'm sure my insulin was off the charts! Insulin controls hormone levels. When the insulin drops, the body begs for more of the same crap for a quick insulin pick me up. If you give into the cravings you'll find yourself in a nasty cycle, aching joints (high GI also causes inflammation in the body) and mood swings from hell. My grocery store melt down was a direct effect of eating way too many sugary, empty carbohydrates. Mmm, pizza!

By monday, today, I'm feeling much better. My wod:

3 Rounds
400m Run (Sub 500m Row)
21 Kettle Bell Swings - 16kg
12 Pull Ups - (Butterfly until the 3rd round. Had to kip. I'm also up 10 lbs so these are like weighted pull ups with an odd center of gravity.)

Time - 19:57 And I loved every minute of it! I was on fire today...But, my last time was 9:40. Double your pleasure, double your fun, right?

Time to find something healthy to eat. My taste buds are still under the control of my hormones. Ugh, I hate this part.

Friday, March 5, 2010

His Name is Traeger, Not "Oops"

The 2009 CrossFit Games kicked off with 2 of my weakest events.  I did everything possible to train my weakness and pushed hard on every step of the 7.1k run from Hell, but the back injury I developed during Regional Qualifiers was my Achilles' heel after the dead lift WOD. The months of intense training, body break downs, hardcore paleo, and emotional build up to the Games was something only the strong could survive. Top that off with a long run and heavy deadlifts, hind sight would suggest that being cut after the first 2 WODs was inevitable. Scott guided me like an angel through the mass of spectators after learning that I wouldn't be advancing into WOD three. It felt like a walk of shame, but the bright orange wrist band and large black numbers across my body indicated that I was a warrior. I choked back tears as I fell to the blanket surrounded by my supporters, my friends.

Moments after the sting wore off I smiled and said, "We're going to make sure I'm pregnant by next summer just so I don't have to go to the Games again." At the time I was not kidding. Even Tonya Wagner, 2009's Fittest Woman on the Planet told CFJ followers in an interview that she didn't want to do it again, post Games. I'm willing to bet she is hitting it hard and ready to take the title again this summer!

It took a few months to rest, recover and heal from the months of intense training after the Games, but when it happened I was in full swing again doing some pretty amazing things. Scott and I started to revisit the idea of me competing again in 2010.  Three days after making the decision to go forward with Games training we were thrilled to find out that we were pregnant! This was in no way, shape or form a mistake. No accidents here! We called it in July of 2009 and God let it play out exactly to His plan.

So while all the CrossFitters across the world are training for Sectionals, Regionals and the 2010 Games, our little family is gearing up for Traeger's arrival. Scott is about to experience how little boys turn on the water hose as soon as you take their diaper off, Logan is about to learning that the miracle of life starts tiny and cries a lot more than he expected, and Ms. Mekenzie will one day realize that having a cop daddy and 2 brothers makes her one tough girl to date, but fills her with an overwhelming sense of love and security.  As for me, looking back at my 8 years with Logan, I can only imagine what all I will learn from Traeger. We can't wait to meet him!

Thursday, March 4, 2010

I Can't Remember How PR's Taste, But I'm Craving One

Big. Slow.

When I think of myself in terms of Crossfit the words big and slow describe me best at this point. This week I've been doing a lot of thinking about how and when I'm going to be hard and fast again. This August I plan to start back where I left off last October. For some reason I keep running the same goals through my head...

*300 lb deadlift
*30 muscle ups
*body weight snatch (@pre pregnancy weight - 150 lbs)
*3:30 Fran

How long will it take me to build up to a point that these goals are even in my playing field again? Will I literally be starting from scratch? I've done my best to keep the muscle memory on the more technical lifts, but my workouts at this point are just to keep Traeger and I healthy through pregnancy, labor and delivery.

Its been months since my last PR. In the spring of 2009 I hit a point in my training that PR's came daily, "another day, another PR." And they weren't just personal records, publicly the numbers spoke volumes of my improvement and helped rank me with many other Games Competitors. In September of 2009 I hit a 333 Fight Gone Bad score, In October/November I took a CFCP record in Fran, DT, and Filthy Fifty.  And today, I move backwards...Over and over and over again.

I day dream of popping off the belly, saying, "Hey Scott, hold this for me," and sprinting my heart out, flinging myself on the pull up bars and chunking around some really heavy weights. After that, I put the belly back on and continue enjoying Traeger's sweet kicks.

My all time favorite CrossFitter has always been Jolie Gentry. Watch this bad ass up against the men. This was one of the first CrossFit videos I ever saw. I had no idea who she was, but I thought what she was doing seemed impossible and way beyond anything I could ever do. Through out my games training I would jokingly encourage myself by saying, "what would Jolie do?" I just found out she too is pregnant and won't be competing in the 2010 CrossFit Games.

My Wods

Monday - In my living room with Mekenzie and Logan running around like crazy nut cases!
3 rounds
20 push press #65 (Sub #25 Dumbbells)
20 squats
20 knees to elbows (Sub push ups)
(This felt like a warm up, but I felt a lot of pressure on my lower back)

5 rounds
500m Row
Rest 3 minutes between rounds - While crunching the monthly CFCP numbers and attendance


Box jumps or step ups (Step ups!! Pelvic bone hurt the first round, but good after that)
Kettlebell deadlifts #70-100 (Sub #95 Barbell Deadlifts)
Pull ups (Mostly butterfly. First round sucked. Second round was in sets of 3 with one chest to bar!)