Saturday, January 30, 2010

Cindy PR

I did 16 Rounds of Cindy today. Good news. Last time I did it I was only 10 squats short of 16, so anything less today than that would've sucked.

I moved back in with my longtime boyfriend of 8 years today, Dan. Finally!!! It feels good to be home.

Thursday, January 28, 2010

So I gave into Her

Ok. So I did the real deal last night--ELIZABETH to Standard.


All I can say is "I did it". Freaking Wow!

21-15-9 Cleans at 95# and Ring Dips. It took me 36:35. Interesting in that it only took me about 7 minutes longer to do 15 more of each than my "Mini" version did last week.

I think I am getting stronger! ;)

Actually, I KNOW I am a changed CrossFitter when I find myself really pining for the Warrior WODs and the Benchmark WODs that incorporate WEIGHT.

This is very new to me...and very exciting.

My Mom always said life begins at 40.

I think she was right.

Friday, January 22, 2010

Elizabeth is calling my name

Ever have one of those days where if you don't get a hard workout in, you just might kill someone? Last night was one of those.

I wanted to do something HARD. Indeed, being on the leader board and vying for a spot on our women's team for the Games gives me PLENTY of options.

I felt intimidated by the scope of Elizabeth. My PR on the Clean is 108, but that's a Power Clean. These 21-15-9 Cleans at 95# have to be real cleans.

Vanessa gave me an excellent idea and suggested I do a "Mini Elizabeth" at 15-9-6 just to try it out for size. Good call.

The cleans were a real challenge, and definitely not fast. But I did them. The ring dips, much like my recent foray into multiple HSPU lead me to muscle failure and having to wait to be able to do them one at a time.

But I completed my Mini Liz at 29:00 (or thereabouts). That means the whole baby would've taken me close to an hour to CJ's 17 something?

But I'm okay with that.

The fact that I can even pretend to attack Hero WODs is fucking awesome. Is this really me? Sometimes I feel like I am living in a dream, because this life is so beyond what I once believed I could have.

Tuesday, January 19, 2010

Getting to be a Big Girl Now

Ok, you know how you set some goals and you think "when I reach that milestone,I'll know I'm playing with the big girls now"?

I'm not there yet.

But I am closing in fast.

Today I PR'ed in the Snatch by 10# to 83. My old PR was 73, which happened 3 weeks ago. Before that, I was stuck at 70# for about 3 months. And, I got under the bar 3 times at 88; I just couldn't stabilize. I think that PR is just around the corner.

I also PR'ed on Clean and Jerk, although only by 5#. Still, never knock a stat increase, so I am glad. I power cleaned 113, only to drop it in the jerk.

No biggie. Once again, I know I am closing in on the prize.

Eric asked us for goals recently. Honestly, I haven't had a spare minute between training and running a business to really sit down and think about it. But I can name two goals right now off the top of my head.

I want a 100# Snatch by the end of June.

I want a 135# Clean and Jerk by then too.

I was talking to my friend Jeff tonight. We are both amazed that WODs and weights that virtually seemed unthinkable not so long ago are suddenly within our reach.

I swear the 2011 games are calling my name. I would love to represent the over 45 crowd of women badasses.

Mikey Campi said it best, CrossFit does what religion is supposed to do. I couldn't have said it better myself.

Wednesday, January 13, 2010

Standard is Becoming Standard

I did Grace tonight to standard. 30 Clean and Jerks at 95 pounds. I was pretty nervous going into it, as my max Clean and Jerk is only 103, and 95 pounds is akin to doing 90% of my 1RM 30 times.

I took my time. I failed probably 1/2 a dozen times--either in the clean or the jerk. My time is nothing that will impress anyone at 22:21 (or something like that).

The last time I did Grace was probably 7-8 months ago with 65#, and it took me about 30 minutes.

However, I did it to standard this time.

So you know what that means? That means I can do it again, and if my past stats are any indicator of my future ones, I'll get faster and faster, and before you know it, I'll have a Grace score anyone could be proud of.

I did Diane last week. As part of the try outs to see who gets to be on our affiliate's team for the CrossFit Games, we do have a women's standard, as several of the heavier Warrior WODs came up in the draw. Thus, for us, Diane's "standard" for the deadlift was 155.

So I did 21-15-9 of Handstand Push ups and 155# deadlifts. Once again, VERY SLOW. I finished in 29:29. But I did it to standard.

It wasn't the deadlifts that were the problem. I even managed the first set unbroken. But right around the middle of the set of 15, my HSPU started failing. I had taken my muscles to failure. So I had no choice but to WAIT.

I had to WAIT for the glycogen stores in my muscles to replenish, so I could go another time.

All I know is the next time I do it, in 3 weeks, I'll be faster and better.

And some day, I predict it will be later this year, I might even be able to start competing with the "big girls"--those badass women who are the best of the best nationwide. I will get there. I will be able to hold my own against them.

You just wait and see.

Wednesday, January 6, 2010

Ready Set Go

Starting to Journal my Food and WODS in preparation for the CrossFit Games Sectionals and/or a place on Team CrossFit Academy's TEAM.

Breakfast--4 Blocks
1 c weak coffee with 1tbsp organic milk (weak coffee doesn't upset my stomach at all)
2 eggs
2 oz ham
1 pear
2 figs
1/2 avocado

Snatch – Heavy Single--68#
Then 85%x1x3

Lunch--5 Blocks (trying to gain 10lbs)
5 oz grilled ham
1 block collard greens
2 blocks cooked carrots and celery
2 blocks pear
5 blocks almond butter

Missed snack

Dinner--4 Blocks
4 oz grilled chicken
4 blocks pear
2 blocks avocado
2 blocks almond butter


Original plan was to do Diane
Failed at first HSPU--proof positive of overtraining, so

Clean and Jerk--Heavy Single 98#
Then 85% X 1X3
Couldn't even rise from 98# clean, so DONE--home to bed.

3 blocks ham
3 blocks pear
3 blocks almond butter


It is truly a challenge to run a business (especially a new one, which you are trying to get off the ground) and train 100%. My biggest weakness is lack of sleep. However, after last night, I REALLY GOT HOW IMPERATIVE IT IS that I decide that sleep is important.

So, from now on, I am shooting for 7 hours a night. That's a huge improvement over 5. I will note what happens here.

I sent a letter to The Paleo Diet Newsletter recently, when I realized I have been suffering from IBD. How cool is this? They responded to me personally. This letter confirms what I have been noticing regarding what foods I eat and shed some light on some others (ie chili--I wondered why I suffered so badly the week I made chili--thought it might be the chili powder--indeed, I was right).

I am so impressed to have received such personalized attention. Here is the letter in full, in case it might help any of you suffering from IBD symptoms (diarrhea, chronic stomach ache--especially after eating certain foods, etc.)

"Dear Shannon,

Indeed, inflammatory bowel disease (Ulcerative Colitis & Crohn's Disease)
patients usually do very well with The Paleo Diet, as nutrients are one of
the main environmental triggers of this condition.
Crohn's disease is an autoimmune disease where the immune system mounts an
attack against its own tissues, in this case the cells lining the intestine.

For an autoimmune disease to occur we need a genetic predisposition and an
environmental trigger.
The genetic predisposition depends on genes coding for the HLA system.
On the other side, one of the environmental triggers may be nutrition,
besides infections, geography (vitamin D deficiency), physical trauma or

One of the key points in this process is increased intestinal permeability.
This means that the gut barrier allows increased passage of bacterial or
food proteins (antigens) into peripheral circulation, skipping a process
known as oral tolerance. Once antigens get in contact with the immune system
located in the gut associated lymphoid tissue, they may elicit a T-cell
mediated immune response against those antigens.
If the molecular structure of the dietary or bacterial antigens is similar
to that of the HLA system (part of the immune system presenting cells
machinery), chances are that a cross reaction between foreign antigens and
self antigens (produced by T-cells) occur. This is termed molecular mimicry
and leads to self injury by the adaptive immune system.

Hence, decreasing intestinal permeability is one of the treatment targets.
There are several nutrients known to increase intestinal permeability that
you may want to avoid, at least until symptoms subside. Here you have a list
of them and the noxious substance in brackets:

-Cereal grains (lectins and gliadin)
-Legumes, including soya and peanuts (lectins and saponins)
-Tomato (tomato lectin and alpha-tomatin)
-Potato (lectins and saponins)
-Chili (capsaicin)
-Quillaja (foaming substance)
-Quinoa (saponins)
-Egg white (lisozyme)
-Alfalfa sprouts (saponins)
-Amaranth (saponins)

Moreover, some nutrients exert an adjuvant-like activity (they stimulate the
immune system), which is something you don't want to if you are suffering
from an autoimmune disease. Nutrients containing adjuvants:
-Quillaja extract, found in root beer
-Tomato alpha-tomatine

Dairy products and vegetable oils also have deleterious effects upon your
immune system.

I hope this helps.

Maelán Fontes Villalba.

Center for Primary Health Care Research
Faculty of Medicine, Lund University
Malmö, Sweden"

Dr. Barry Sears also claims The Zone helps IBD sufferers, so I am doing Paleo foods in Zone proportions. I have been doing this for one week, with ZERO IBD symptoms. Most excellent!