Thursday, September 30, 2010

100 day burpee challenge
too tired to remember what day
16 burpees

Wednesday, September 29, 2010

100 day Burpee challenge
Day 15
15 Burpees

Wednesday 09292010


Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

55 lb Push press
35 lb KBS
20" Box

4 Rds plus 10 PP

Tuesday, September 28, 2010

Tuesday 09282010

"WODing around the block"

8 Rounds
Sprint approx 200M
walk approx 25M


This was was done with my hubby.


100 Day Burpee Challenge
Day 14

14 Modified Burpees since my hand is still hurting

Monday, September 27, 2010

Monday 09272010

Ten rounds for time of:

135 pound Deadlift, 15 reps
15 push-ups

Subbed 75lb

My hand has started hurting when I put pressure on it while flat on the floor to do a push-up. So I did push-ups while gripping dumbells.

I'm excusing myself from day 13 of the Burpee Challenge today since I did so many pushups.
I think my arms are going to fall off.

Sunday, September 26, 2010

Sunday 09262010

Sunday is my rest day.

Day 12 of 100 Day Burpee Challenge
12 Burpees

Saturday, September 25, 2010

100 Day Burpee Challenge

Day 11
21 Burpees

Fight gone bad 224

Thursday, September 23, 2010

Thursday 09232010

Today was my rest day.

Another affiliate is doing a 100 day burpee challenge. Today was day 9 of their challenge, so the required "buy in" was 45 burpees to start today.

100 day Burpee Challenge
Day 9 (Day 1 for me)
50 Burpees

Woman, Nourish Yourself

One of the most important aspects of taking care of yourself is making sure you eat right, or for starters make sure you eat at all. We women fill many roles in life. And we keep ourselves so busy within these roles that we neglect ourselves, especially when it comes to eating a thing for lunch or dinner.

In my personal experience, the largest role I fill is that of housewife and mom. As a mom I am normally so busy helping with school work, trying to keep up with laundry, chasing a toddler, continually filling the dishwasher, errands, volunteer work, school meetings, (notice I didn't say actually cleaning my house), etc.... that it's common for me to look up at the clock to realize it's already late afternoon, and my stomach is telling me it needs some attention! And not only my stomach, my brain is also a bit fuzzy because it too is in need of some fuel.

I make sure my kids get a decent lunch, but often neglect to stop and sit myself down to eat.

Whatever role you are filling today, there's a very good chance that you have neglected yourself once again by not eating a decent lunch. And most likely you'll have a not so good dinner.

Maybe your role is as an office worker, compelled to stay at your desk by a large pile of files in your inbox. Or your role is in the medical profession, kept busy by the constant demands of patients and their lack of time management. Or your role is caretaker, caring for a sick or elderly relative, and constantly putting their needs before your own.

Woman, you need to take care of yourself. You need to make sure you get a break in the day and eat some lunch. No, a can of slim fast is not going to cut it. And no, a soda and a corn dog from the convenience store isn't going to cut it either.

Eating a good lunch or dinner will help make sure you have the fuel your body needs to make the necessary energy for the rest of the day. Without it, you most likely can't give he best you can give to whatever you are doing. If you don't love yourself enough to take care of yourself, how can you truly love others in your life?

A good nutritious lunch doesn't have to be complicated. But it helps if you do a little planning and a little prep work ahead of time. This way you're not hitting your lunch break on Wednesday, wondering what you're going to eat, and end up grabbing something from the snack machine because it's close at hand.

For example...

A quick mid week salad is easy to toss together if you take a few minutes to wash, dice, and slice a variety of veggies early in the week. Cook a whole turkey for dinner (or buy deli meat) and portion the leftover meat into zip lock baggies for a quick grab protein (freeze what you can't use within a few days, and just grab baggies out of the freezer as needed). Hard boil a dozen or two eggs for snacks throughout the week. Steam and mash several pounds of sweet potatoes for an easy lunch heat and eat side dish .

A good nutritious lunch doesn't have to be complicated.

Taking just a little time to take care of yourself in this way will go a long way in your effort to help others in your life.

Wednesday, September 22, 2010

Wednesday 09222010

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Heavily Modified
Subbed Ring rows, 16" Box, 100 single jump ropes, parallette dips, knee raises, 25lb KBS, 20lb Squat cleans, 12lb Wall Ball, beginner modified rope climbs.


Tuesday, September 21, 2010

Tuesday 09212010


3 Rounds
800M run
50 Sit ups
50 Back extensions

Sub 400 M Run
Ab Mat Sit ups


Monday, September 20, 2010

Monday 09202010

Took a 1 mile "therapeutic" speed walk with a gym class mate to let her vent.


15 Minutes as many rounds as possible

8 Hang Power Cleans
8 Wall Balls
8 Knees to Elbows

65lb HPC, 12lb Wall Ball, sub sit ups.
4 rounds and 8 HPC

Lately I've been the one with the camera to get pics for the CrossFit Tulsa daily posts. In all fairness, the cameras were turned on me today.

I have to admit, it's pretty humiliating when you get a true picture of how I look.

When I look in the mirror at home, I can easily focus on the good points, or the "not so bad" points of my appearance. I can develop "tunnel vision" so to speak, and only see the attractive features up at top, and ignore the out of shape parts below the mirror's line of vision. It's easy to wear clothes that mask the chubbies. When I am in the comfort of my own home, I can turn a blind eye to the parts of my life that truly need attention because there are so many other aspects of life that I have given priority.

So when I see a picture of myself in not so flattering clothes, It's pretty much a shock back into reality. Yes it's embarrassing, still, that I look this chubby. It's very uncomfortable for me to even share about my embarrassment because I am such a private person and try to focus on others.

But I choose to share my awkwardness despite my embarrassment because I need to push myself out of my comfort zone. And I just want you all to see that if I can do this, you can to.

These pics are just proof of why I am determined to continue do what I have restarted. I am not going to beat myself up over it any more. I'm just going to accept it as a fact and move on. And these pics are not a reflection of who I am on the inside. The inside me is a confident, strong, and very opinionated girl. The inside me is a beautiful daughter created by God. Soon, sooner than I think, the outside me will truly reflect the inside me.

Yes, you too are beautiful on the inside. You are a creation of God. And God doesn't make bad stuff. You may be frumpy, and soft on the outside. But you have an opportunity to change that. Start now. Make a goal. Take a step towards that goal. And keep stepping and working towards it.

I can do this, and you can too!

Proof that if I can do this, you can too.

Yay Wallballs. More fun than Burpees

See, they're easy.

Yes these are fun, see I'm smiling!

No, I'm not pregnant, I just still have all that baby weight to loose.

I don't know why, but cleans are my favourite.
I like cleaning weights. Now cleaning my house, that's a different story.

Saturday, September 18, 2010

1Mile fun run with my kids. Untimed.

Friday, September 17, 2010

Friday 09172010

This workout I call PMSing Fran.

12, 9 , 6
165lb Barbell Thrusters
Muscle Ups

Jumping Muscle ups to lock out at top.

I don't know who is writing the CFHQ programming, but I am tired of all the thrusters. But I dislike thrusters, which probably means I am weak at thrusters, and I need to be doing them more.

Following CF Main page programming is really an act of blind faith. You trust that who is writing the WODs really knows what they are doing, and are being strategic about the WODs. But then again, you are also praying they are not coming up with these WOD ideas while drunk or dealing with a gas bubble.

Wednesday, September 15, 2010


5 Rds
400 m run
30 Box Jurmps
30 Wall Ball Shots

3 Rounds
20" box, 12 lb Wall Ball

Monday, September 13, 2010

09132010 Monday

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Modified 63lb thrusters, jumping pullups


Why oh why so many thrusters this past week?

This as was forwarded to me in an email. And I love it.
However it's not the original Nike Ad, but I love it much better than the original.

While on the Nike Blog, I saw this one as well.

Yes I have a big butt and thunder thighs.
And they will soon be toned from lots of rowing, box jumps, and kettlebell swings.

If we don't start, it's certain we can't arrive. Zig Ziglar

Saturday, September 11, 2010

09112010 Saturday

"The Seven"

7 Thrusters 135 lbs
7 Knees to elbows
7 Deadlifts 215 lbs
7 Burpees
7 Kettle Bell Swings
7 Pullups


HSPU from box, 22 lb thrusters, AbMat Situps, 95lb DL, 25lb KBS, Ring Rows


Friday, September 10, 2010

09102010 Friday


Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees


400M, 15lbs, 15 reps each

31: ish

Thursday, September 9, 2010

09092010 Thursday

21, 15, 9


I would of done better, but on thruster #4 of the first round I drove the bar up to overhead before my chin was out of the way. Hitting my chin caused me to bite my tongue pretty bad, and see stars for a bit. I had to lean on a bar rack for a while. The rest of the WOD, the throbbing of my chin and mouth was a big distraction and I couldn't focus on the WOD fully. It was really frustrating, but I was able to still finish.

Tuesday, September 7, 2010

Wednesday, September 1, 2010


I did today's CF Tulsa AM class DL. WOD.

3, 3, 2, 2, 2, 1, 1, 1, 1

65x3, 75x3, 95x2, 105x2, 115x2, 135x1, 145x1, 155x1, 185 F, 175x1

I probably should of dropped the weight even more for the last rep. I did get the weight up, and my hips open fully, but I'm sure my form was horrible. But I feel good.... so no damage done.