Filthy Fifty Anniversary WOD

It's that time of the year, the Filthy Fifty.

Last year I thought I was doing well, but it was slow. 35:34 (done Aug 21, 2011). Compared to my 2010 time of 32:49 (Nov 14, 2010).

This year, with my piriformis syndrome (inflammation pressing against the sciatic nerve running under my right buttocks) and subsequent affect on my training...I was "just going to do it".

Decided to keep track of my time after each movement.
50 Box jumps (20" pretty much unbroken) 2:08,
50 Jumping pull-ups (45 lb & 25 lb plate on 20" box 20-10-10-5-5) 3:34,
50 Kettlebell swings (unbroken @ 12 kb) 5:35,
50 Walking Lunges 7:27,
50 Knees to elbows (6 in a row, then sets 2-3 at a time, all legitimate) 14:50,
50 Push press (did 30-10-10 @ 35 lb) 17:14,
50 Back extensions (had to do sets of 5, numbing back of my right leg/butt) 20:25,
50 Wall ball shots (14lb to 9' mark - higher than before - broken sets of 5-10) 24:50,
50 Burpees (broken sets of 5-10) 30:04,
50 Double unders (best string was 15) 31:51.

Some parts faster than last year, others slower. Overall a PR when I wasn't expecting it.

Yay!!

Then & Now, Portions are Out of Control

From: InsuranceQuotes.org

Not MIA....

Long story short:
1. Did the Crossfit Open, got 219th place in the world for Women age 45-49.
2. Hip pain started off & on back in January after the Operational Readiness Exercise (ORE). Something about sitting in a chair all night (12+ hours) in chem gear & IBA. Turned into piriformis syndrome (my glute muscle smashed into my sciatic). Eventually got some sarapin shots in my butt that reduced the inflammation (and another shot in my right bursa at the top of the right thigh I-band). Helped but not cured. Worked out for one week but the recurrent numbness/pins & needled, along with upper sartorious pain led me back to the doctor & eventually an evaluation by a Sports Medicine doctor. Now waiting on CT results (L4-L5 evaluation for a defect that could be a fracture, could be a disk malalignment, who knows).
3. Bottom line, physical training limited. Losing strength, endurance, stamina, etc. Sucks!!
4. Good news/bad news from the Operational Readiness Inspection (March 2012). First the good. Our unit (301 MDS) got an "OUTSTANDING" for their incredible work at the DMF (Deployed Medical Facility). Smooth operation, great teamwork, and killer security. I was working in the Command Post (on the night shift with the Deputy Wing Commander) as the CAT (Crisis Action Team) Director and we also did a great job. The big boss recognized me as a Superior Performer. Now the bad news. Some folks have to do this again in the fall in order for our Wing to pass. So we have ORE in Oct & Nov, ORI in Nov. Hopefully I won't have to be in MOPP4 (that's full on gas mask, etc).
5. We have season tickets to The Smith Center for their 2012-2013 Broadway season.
6. Working on my poker skills. Need to do more tournaments and less 2-4 Limit (but it's fun trying to get high hands/bonus jackpots).

What Do You Think We Do?

Vegas Fit Wars - Results

New Event 1: Ammo Carry/Wheelbarrel/Thrusters/Burpees: 17:45 (15th out of 22). Time cap was 20 min. This was fun!








Pullup Event #2 Changed to 6 min to find 1RM then 90sec max rep 53# Kettlebell Snatch: 45# (huge PR)!!!! Done as a chin-up with a little kipping for momentum. Unfortunately I was unable to do even 1 accepted Kettlebell Snatch so no extra lbs. Result 12th out of 22.




Overall 13th place for the day! Not bad for my first competition (and the oldest person out there).

Vegas Fit Wars - Here I Come!

Event #1

For time:

While wearing a flak jacket and ballistic helmet, carry a rubber rifle replica and 2 ammo cans weighing 30lbs across the field.
Perform 20 dumbell thrusters and 20 burpees.
Load a wheelbarrow with the two ammo cans, dumbells, and rifle and run it across the field.
Perform 20 dumbell thrusters and 20 burpees.
Reload the wheelbarrow and run it back across the field.
Unload the wheelbarrow and carry the ammo cans and rifle replica back to the original start point.
Take off the flak jacket and ballistic helmet for one final sprint down and back on the field.

The dumbell weight is 35lbs for the men and 25lbs for the women. The wheelbarrow will be loaded with a 45lbs plate for men and a 25lbs plate for women.

The differential will be wearing this flak jacket (it's a bit constricting for breathing and movement). Not worried about running or pushing the wheelbarrow (kinda seems like fun).

Event #2
Weighted Pull-Up Ladder

Every minute, on the minute for 8 minutes, athletes will perform one weighted pull-up. Men will start at 20lbs and increase by 20lbs every minute. Women will start at 5lbs and increase 5lbs every minute. The chin must break the vertical plane of the pull-up bar.

Any grip will be permitted. Kipping is allowed. Chalk and tape are allowed. No assistance straps are allowed.

If an athlete makes it all the way through the ladder, they will perform max reps at the heaviest load in the final minute to further distinguish from a tie.

I like this structure. I do better with "warm-up". My previous 1RM for strict is 12.5# so my goal will be 15 or 20# (not sure how kipping or mixed grip will affect my ability for this movement).

Event #3
Only the top ten men and top ten women will perform this event!
(More details on this event will be released on Saturday)

With a 12 minute time cap:
30 Overhead Squats - 95lbs/65lbs
30 Double Unders
50m Barbell Carry - 115lbs/75lbs
20 Overhead Squats - 115lbs/75lbs
20 Box Jumps - 24"/20"
50m Barbell Carry - 135lbs/95lbs
10 Overhead Squats - 135lbs/95lbs
10 Burpee Box Jumps - 30"/24"
150m Barbell Carry - 135lbs/95lbs

Max reps in the remaining time of "Ground-to-Overhead" - 135lbs/95lbs.

Your score is however many reps you perform of the "Ground-to-Overhead."

My goal is to get into the top 10 cause this looks like FUN (I like OH squats and I like DU). The 24" Burpee Box Jumps will be tough but I've been doing 24" for a month now. G-t-O 95# will be tough for me (the younger gals will be doing snatch, I'll be doing clean & jerk).

Vegas Fit Wars

I signed up for my first Crossfit competition, the Las Vegas Fit Wars this Saturday, Oct 15th.

Very excited! Just wish I didn't have a sprained forearm tendon (have less than a week for it to heal).

Fight Gone Bad 6

We're doing this again.


This year supports The Special Operations Warrior Foundation and The CrossFit Foundation





As you all know, I discovered CrossFit when I was deployed to Balad, Iraq taking care of our wounded in the Air Force Theater Hospital (AFTH). The dedication of our medical team & the courage, strength and resolve of our military inspire me daily. They are the men & women who push me to be a better person and a better airman.


FGB is one of my favorite benchmarks. This year CrossFit Las Vegas, Crossfit 702, Crossfit MaxEffort and Garage Gym 702 are joining forces on Saturday Sept 17th outside Whole Foods Market at Town Square (Las Vegas Blvd near Sunset). We're starting at 9a and would love friends/family to cheer us on in support.


Please check out my fundraising page HERE.

Vacation!!!

Snoozing with blue sky & sunny,
Fresh fish and fruit, how yummy.
Whales & turtles & dolphins, OH MY!


Some drinking, some eating, some sleeping.
Some golfing, some jogging, some Crossfit,
Volcanoes & lava & steam, OH MY!
























Dinner at La Bourgogne


Baked Brie & green apples (appetizer) with the fish special for entree. Dessert is the Grand Marnier Chocolate Souffle.


CrossFit in Hawaii 1) CrossFit Ali'i, 2) CrossFit Big Island (Hilo), 3) CrossFit Kona

Tendonitis Sucks!

Deltoid tendon from left shoulder, where it inserts into the humerous, has been sore for months now. If my arm is less than straight up or in front of me, it pulls on the tendon, and hurts. I've compensated with over using my triceps when doing over head lifting & pushups. This is changing how I do many of my O-lifts, limiting my progress in strength (gone backwards in OH squats, snatch and all my press lifts).

Thinking seriously about skipping the gym & just jogging for the rest of the month. This is a difficult decision because I have been thriving on my gym time. And I cannot jog when it's dark outside (if I am stuck at work past 4p). Then what happens if it's still not feeling good?

CrossFit Las Vegas on 8News Now

Goals for 2011

1. Drink more water & less diet soda (I know goals should be quantified but I haven't figured this one out yet).




2. Continue my adventure in fitness; increase my jogging (includes mapping out a 5 mile, 6 mile and up to a 10 mile course to our favorite sports bar).
3. Do a marathon.




4. No fried potatoes (just not enough nutrition to be worth the calories).





5. Finish ACSC (military professional education), RSVP (readiness skills), and get our nutritional medicine flight all caught up on their training.





6. Fix up the backyard (fake turf, lights, fire pit, BBQ, new hot tub).










7. New washer/dryer & refrigerator (they are 10-15 years old!).








8. Clean out & organize the "office"; get plaques and pictures hung up on the walls.

9. CrossFit goals for 2011:
Sub 8 min "Fran"
"Cindy" Rx 15+
"Murph" Rx in under 45 min
a real Muscle-up

12 Lifts of Christmas

First time was Dec 23, 2009
38 mins 30 secs |


1 Clean and Jerk (65#)
2 Muscle-ups (scaled)
3 Wall Balls (14#)
4 Medicine Ball Cleans (14#)
5 Push Presses (65#)
6 Pull-ups (red band)
7 Box Jump - 18 in.s
8 Kettlebell Swings (12 kg)
9 Sumo Deadlift High-pulls (65#)
10 Jumping Lunges
11 Burpee Broad Jumps
12 Handstand Push-ups (2 1/2 abmats)

Count down just like in the song.

This year: ‎
12 HSPU (2 abmats), 11 burpee broad jumps, 10 jumping lunges, 9 sumo deadlift high pulls (65#), 8 kettlebells (16 kg), 7 box jumps (22"), 6 pull-ups, 5 push press (65#), 4 medicine ball cleans (14#), 3 wall balls (14# to above 8' mark), 2 jumping muscle-ups, 1 clean & jerk (65#). Only part NOT Rx was the muscle ups. Aw...esome "sweat devil" at the end.



32:47

2010 Christmas Can Cure 5K

Last year: 27:25
Training was mostly CrossFit and just a few "long" jogs to the Boulevard for brunch on a weekend morning.
This year: 26:00 (3rd place out of 10 in my age division) 8:22/mile pace

And I won a couple of the raffle prizes!

Every year, partnering with the Wounded Warrior Project, Christmas Can Cure provides selected veterans and their families a Christmas they won't soon forget: a Christmas vacation to either the picturesque New England town of Jackson, New Hampshire or the snow-capped peaks of Park City, Utah. Our goal is to provide the magic of Christmas for our defenders of peace and their families.

Philosophy

Why we do what we do and how we do it. "No excuses"

Happy Thanksgiving

Jogged to the Boulevard Bar & Grille for lunch (my route is 4.5 miles there, about 4 miles back).
Great meal (I think the sweet potatoes were my favorite).


Nice conversation with Dee. Fed the video poker machine a little too much (but it was money won the night before at the M Resort Poker Tournament). Nice relaxing day (albeit a little wind chill). No mess, no leftovers (wait, that might be a bad thing).

I am a CrossFit Woman

Posted on CrossFit Serious Fitness (Friday, July 30, 2010)

I am a CrossFit Woman.
I do not wear makeup to the gym. I wear chalk.
I do not get manicures. I scrub the calluses off my hands.
I do not glisten or smile while I’m working out. I sweat, grunt, and curse.
I am a CrossFit Woman.
I am as proud of my muscles as I am my scars.
They are evidence of my hard work and dedication.
I am a CrossFit Woman.
Student. Trainer. Coach.
Increased work capacity is my mission.
Elite fitness is my goal.
I am a CrossFit Woman.
I may scale a WOD, but I will never quit or give up.
I do what others won’t and excel where others can’t.
I am stronger mentally and physically because of it.
I am a CrossFit Woman.
I am invincible.
And you could be too.

This is NOT Proper Use of Equipment

AMSUS 31 Oct - 2 Nov in Phoenix AZ

Spent a few days in Phoenix at the Association Medical Surgeons - United States, at their 116th Annual Meeting. Why was I there?





Biomedical Science Corps Individual Mobilization Augmentee 2009

Meritorious Service Medal

3 Dec 2006 - 7 Feb 2010
This includes the deployment to Joint Base Balad, Iraq (Operation IRAQI FREEDOM), my contribution to my flight at Nellis (at the 99th MDG) being named the 2009 Air Combat Command Nutritonal Medicine Team of the Year, the manning assist to the 779th MSS (Andrews AFB), and being recognized as the 2009 AF Medical Service Biomedical Sciences Corps Mobilization Augmetee Officer of the Year
(more on that after the AMSUS meeting next month).