Golden State Games

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We decided to do the Golden State Games this year so it could be Mark’s first competition. (Mark is Kimiko’s husband.) So our team was Kimiko, Mark, Mike and I. We called ourselves Team Gunther’s in honor of one of of favorite ice cream shops! ๐Ÿ˜€

The WODs:

#1
2000 Meter Relay

Description: Athlete 1 will begin with a 400m Run. Upon finishing the 400m, athlete 1 will hand baton off to athlete 2. This will progress until athletes finish 1600. After 1600 is complete all members of the team will finish with a 400m giving a grand total of 2000m.

#2
Olympic Total
Max effort Snatch and Clean & JerkDescription: Beginning with the men. Both men will step up to platform (A). The men will have 6 Minutes to each find their one rep max Snatch. After 6 Minutes the men will move to platform (B) and have 6 Minutes to find their one rep max C & J. At the same time the woman will be on platform (A) finding their one rep max Snatch. After 6 Minutes expire men will be done and woman will move to platform (B) to find their one rep max C & J. The score will be max pounds lifted on each members one rep max.#3
FRAN NASTY

RX:
21-15-9 – Dumbbell Thrusters 50 / 25
12-9-6 – Bar Muscle Up’s (MEN)
9-6-3 – Bar Muscle Up’s (WOMEN)

Scaled:
21-15-9
Dumbbell Thrusters 35 / 20
Chest 2 Bar Pull-Up’s

Clarification for RX: Everyone will be completing 21-15-9 Dumbbell thrusters. Men will complete 12-9-6 Bar muscle ups on their round and woman 9-6-3 Bar Muscle Up’s on their round.

Description: Each member will go through full WOD one at a time…as soon as one member finishes the next member begins… This event will be a 3 scored event
Score 1= Total team time
Score 2= Fastest men’s time
Score 3= Fastest women’s time

There will be a modification for Bar Muscle Up’s. But will not be released at this time.

Overall we did well for Mark’s first competition. We are looking forward to doing it again next year!

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Fight For Air Climb 2014

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This year for the Fight for Air Climb I raised $350!! More than my goal of $250! So happy that I was able to raise more than I did last year. Every little bit counts in the fight against cancer. (Read why I climb here.) Once again it took me 10 minutes to complete the climb.

Here are some pictures:

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Of course Kimiko and I had to try some Acro Yoga!

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And some handstands of course!

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That view!

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Happy New Year!

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Well…it is official…I have had this blog for 1 year! I know that it is 10 days into the new year already, but I have really been trying to figure out what I want to do for a “new year resolution”. In fact, it has stumped me. Then in a training class at work, the trainer said something interesting, instead of calling them new year resolutions call them a new year focus. I really liked that, so that got me thinking and I was able to decide what I want to focus on this next year for the long and short term.

After all that Crossfit last year it was both challenging and empowering. I got SO strong! The downside was I felt like I was beating up my body. So I really started to focus on my yoga practice. In fact, I want to focus on getting a yoga certification this year. It would be exciting to see how my practice can grow. I find so much challenge in the practice. I am so flexible and strong in some positions and feel the drive to improve in MANY others. The body awareness I gained from yoga and pilates has been priceless.

But don’t get me wrong, I still want to Crossfit. My focus for Crossfit this year are: to be able to do a strict pull-up and 25 double-unders in a row. And with that I am sure my overall goal of losing fat and gaining muscle will improve. This summer I still hope to do a competition to keep my motivation going.

Another focus that I want is to be able to run a marathon this year. I would LOVE to be able to run the Nike’s Women’s Marathon in San Francisco and run my first marathon there! If I don’t get in, I guess I should figure out an option b. But I will start with a half marathon in March that I will be doing with my boyfriend, cousin, and friend. I am excited, if anything it will be a good time!

Here is to an awesome 2014!


Where did November go?

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November was a rough fitness month for me. I was out a week with a cold. And another week I was out with a back injury. Then…THANKSGIVING! I was glad that I found myself in good health in time to enjoy the holiday with my family.

Thanksgiving day my friend Nani convinced me that I should do the “Run To Feed The Hungry”. It was a good day, the weather was not extremely cold and the crowd was not to bad. I chose to do the 10k race while Nani did the 5k. Not going to lie, that was a bit frustrating for me. I thought we were both going to do the 10k together. Either way, I did what I set out to do and I was happy with that. It was not the greatest race ran, in fact, that day I forgot my watch. YIKES! And as a new runner, I really rely on my watch so that I don’t run to fast/slow. Well I ran REALLY fast, faster than I should have. I finished the first 3 miles in about 30 minutes…and the last 3 miles I was totally gassed! It took me about 14 minutes a mile the last 3! OUCH! Either way, I am thankful for my health and that I was able to run the race!


Nike Women’s Half Marathon

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Last weekend I found out at the VERY last minute that I was going to be running in the Nike Women’s Marathon in San Francisco! The race was on a Sunday and I found out on Saturday at 2 PM that I was going to be doing the race. I guess my cousin’s teammate was not going to be able to make it so she asked me!

Of course this is a hard race to qualify for and I was SO excited to be able to do it. And then I remembered…uhm you have not been training for this! But I went, and I did it. And I am SO proud of myself for doing it! There were about 40,000 people there!! Here is a picture at the starting line:

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Now, in an earlier post I listed running another half marathon in my goal list. And this race made me realize that I CAN do a half marathon. I was able to run the majority of the race. My plan was to walk up and down all the hills (have to save the knees), walk through all water stations, and run the rest (or at least attempt to). And I have to say that this was a successful plan. Granted it was in San Francisco and there were LOTS of hills…I particularly remember a hill that was straight up for a mile and half! OUCH!

Overall I was able to finish and I was able to complete it slightly faster than my very first marathon. I finished in 3 hours and 1 minute! So close to meeting my under 3 hour goal. The best part? Finishing of course! I always have a sense of greater satisfaction when I complete a race since running has always been something that has been hard for me.

And can you believe in that HUGE crowd of people I saw Kimiko at mile 3! And she and I ran the race together after that. Here we are at the finish line:

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But most people don’t ask me about the race or how I did they want to see the goods! Everyone wants to see the Tiffany necklace! Well here it is:

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This was the 10th Anniversary, so that is why there is an “X” and why it is in the shape of a triangle.

This race made me think about doing another half marathon. And the best part? My boyfriend said that he was going to do one with me! We are planning on doing the Shamrock’n Half Marathon in March. My goal is to finally finish in under 3 hours!

Then, this really got me motivated. I want to do the Nike Women’s Half Marathon in Washington DC in April and then do the Nike Women’s Marathon in October in San Francisco! (Seriously I think I am losing my mind.) Granted that is if I can get into the races. I definitely think that they are good goals! ๐Ÿ™‚


Whew!

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What a busy couple of weeks! I am excited that I was able to compete in my first team Crossfit competition a week ago! I think that just back in April I was trying out Crossfit and now here I am at a team competition! We competed in the Good Times Crossfit Fall Fit Team Challenge. It was a lot of fun…which of course is the most important thing about competitions. I was able to compete with Kimiko, Mike, and John…my favorite girlfriends at the gym! ๐Ÿ™‚ It was a LOOOOOOOOOOONG day…and we had 5 WODs! Whew! I am glad it is done!

WOD 1: 12 min AMRAP

60 calorie row
30 ground to overhead (weights: 135/95)
5 muscle ups

Then back to ground to overhead, 60 calorie row, 30 ground to overhead, until time is called.

WOD 2: 12 min

Part A: Snatch and back squat (for a 1 rep max) then 2 minutes of ball slams.

Part B: Dead lift and strict press (for a 1 rep max). After their 4 minutes is up, they will also slam balls for 2 minutes.

WOD 3: 10 min AMRAP

Stone carry (weight: 95/75) and rope climbs (15′).

Starting team mate will pick up stone and carry 15 meters to rope, if male he will perform 2 rope ascents and if female only 1 rope ascent. That person will then pick up stone again and carry back to start line to tag his partner.

WOD 4: 16 min

Part A: 8 minutes to complete

40-30-20-10

Overhead squats (weights: 95/65)
Box Jumps (height:ย 24″/20″)

First pair MUST complete the work in 8 min in order for the second partners to move onto part B.

Part B:
100 thrusters (weight: 95/65)
100ย Burpees over the bar

WOD 5: 18 Min Cap on Re-lay

100 meter medicine ball run
30 wall ball 20# for all and 10″ for men and 8″ for women
50 meter medicine ball run
10 power cleans
50 meter medicine ball run
50 double unders

Tag partner.

All 4 teammates must complete the above, your score is your time or if you do not complete, the remaining reps will be seconds added.

Overall we finished in 20th place (out of 23 teams). I was really proud of the fact that we were one of the few teams in our division to COMPLETE all of WOD 4. That is a lot of work in 16 minutes! Things I need to improve on: rope climbs and double unders. And of course…work on my stamina!

This competition was so much fun and the team I was on was so awesome we just had such a great time. I would definitely do another competition with them. ๐Ÿ™‚

Here is a team picture at the end of the day! What an accomplishment! I am so proud of us!

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My First Competition!

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This weekend I competed in my first CrossFit Competition! I competed in the CrossFit Roseville Women’s Gauntlet 2013. This competition was not an all day event…no we did all 4 of our workouts in ONE HOUR! I was just so happy to not have barfed! It was intense. Here is what we had to do:

Station 1A (4 min cap)
For time (or reps):
45 burpees
On the minute, do 10 Barbell Thrusters at 35#

At the 4 minute mark, proceed to Station 1B

Station 1B (8 min cap) Score=For reps
Row 1k
then, with remaining time, amrap of couplet:
12 unbroken kettlebell swings 26# (Russian swing)
12 step-up on 20″ box holding two 18# kettlebells

For combined total of max load at 2A and 2B:

Station 2A (6 minute cap)
Find 3 rep max hang clean

Station 2B (6 minute cap)
Find 3 rep max of shoulder to overhead

Station 3A (12 minute cap)
For time:
2 rounds of the couplet
150 jumpropes
15 power snatch 45#

Station 3B (with remaining time from 3A)
For load:
Find 10 rep max front squat

Station 4A (12 minute cap)
For time:
30 yard sled pull
20 wallball 10# ball to 8′ target
20 box jumps 20″ (step-ups allowed)
20 deadlift 85#

Station 4B
For time
50 yard sled push with 225#

Station 4C
For reps (with remaining time)
As many reps as possible ofย pull-ups

Out of 28 people I came in 21. (I was TOTALLY relieved not to be in LAST!) I am very excited to have competed in my first competition! I consider it a positive experience. And when we have a team competition in 2 weeks I hope I will have a better understanding of how I need to strategize. Debbie was kind enough to take some pictures:

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Color Run Fun!

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Today I ran the color run with my friends Meri, her daughter Bobbie, and Charlie. My friend Nani was supposed to run with us but was no where to be found! ๐Ÿ™

The Color Run is a 5k run where you run and you get colors tossed on you. Although I did not do a lot of running (Bobbie can’t run too long)…it was a good time and it was the “Happiest 5k on Earth”! This was a really fun race that I can’t wait to do again! I hope next year we will have a bigger team and are bit more prepared. It would be fun to do white tutus and white shirts with our team name on it or something. Seeing all the other teams out there gave me lots of ideas for next time. ๐Ÿ™‚

Here is a before pic:

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Here is an after pic:

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We even ran into some of our favorite morning DJs, Gavin and Katie from the Wake Up Call!

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Bobbie even had a lot of fun giving high 5’s to all the police officers out there and getting covered in color!

Here are some more pictures from the race:


100 seems to be the number…

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Yesterday our WOD was:

5 Rounds

20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

The last time I did something that was going to involve 100 pull-ups I had my first rip (during Murphy). Well..100 seems to be the magic number because I had rip #2 yesterday!

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And of course I am right handed and this is on my right hand RIGHT in the middle! But seeing as I survived the first rip I am sure I will be able to survive this second one.


When you hurt yourself…

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So I hurt my hand this week doing something…I am not sure how exactly but I am guessing I either fell (I am klutzy) or when I was moving the spin bike. The bottom line…I hurt my hand. Saw the doctor…it is not broken but it is just a nasty looking bruise. Doctor told me no physical activity for a week. Really? That seemed ridiculous since it was my hand. I don’t need my hands to run! But really it came down to not griping anything. (It hurts like a mother to squeeze my hand closed.) That means can’t do anything with a bar pretty much. No lifting. No trying to get a pull up. BUT I can lay my hand out flat and that feels awesome! So I have done a lot of yoga and pilates this week and I feel amazing.

Hurting myself has been a great rest. I still get an awesome workout and my body feels great.

This time has made me rethink my goals. What do I want to do by the end of the year. My physical goals:

  • Get a pull up
  • Get a handstand push up
  • Get a muscle up. (The muscle up is probably wishful thinking…but a girl can dream!)

I had a post earlier in the year with goals I wanted to achieve. I wanted to get a “L” sit, lose 20 pounds to run a half marathon, and just overall get healthy. With injuring my hand I was able to really evaluate my goals and what I may be able to achieve. I really think I can get a pull-up. They seem absolutely impossible right now, but I work hard at trying. I have a great headstand and great handstand…now I just need to be able to develop the muscles to string together a handstand push up! (I can do it, I can do it!) And of course there is the dreaded muscle up. I know it is something hard for a lot of people, this might not be achievable this year, but I am determined to work on it to get one. And overall…these goals are going to help me reach my goal of overall getting a healthier life style.

Now losing the “pounds” is not a good judge (I know lots of people told me this) so I recently got my body fat tested. I have 29% at the moment. My goal is to get to 25% by the end of the year. (More reasonable.)

Hopefully…I can achieve some of these goals…that would make me SO happy! I would be happy just being able to do a pull up! Here is to hoping that I can!