Vanilla Bean

This made me smile ear to ear! Congratulations Crooked! That is absolutely fantastic! I'm really excited and happy for you You're continuing to kick ass and take names

Week 2 review (well, my week 1): Exercise: C- I only missed one day of potential exercise, but because it is such a 'gimmie' goal and my only reason for not doing it was not getting off my duff I'm marking myself pretty low on this one. Nutrition: B I've been eating pretty healthy, which I'm happy about, but I haven't done any research on the zone diet (my buddy hasn't dropped off his book about it yet). Life goals: Big ol' F on this one I didn't draw, I haven't picked up any albums, no planning done, no headway on my other goals. I guess I was still in 'vacation mode', but no excuses. I just failed here. Time to pick it up week 3, but we are still playing host to my roommate's friend from Iceland so my evenings have been consisting of: going home, going to crossfit, getting back, and then heading out again until 10-11pm >< It has been fun, and I had a undefined life goal of being more social, but I am getting antsy about my other goals! My first week (week 2) was very poor and I need to turn this one around! I am almost finished with Mumford and Sons - Sigh No More, and WOW. This is a great album. I don't think there is a single weak track on the whole CD. Good stuff! I saw a job opportunity I'd like to apply for out in Maryland, so I'm going to update my resume and send it their way hopefully by next week. Now for this week's workouts! 11/7/11 W.O.D. 7 rounds for time and load: 35 Double Unders 1 Snatch If the snatch attempt is failed, penalty is 1 40m prowler run with attempted weight I didn't write down my time unfortunately, but my snatches were 125# and I had 3 failed reps. Everyone did at least 1 run, and I did 2 runs back to back twice....ouch. My legs have never hurt so bad after a workout. I walked in my last 40m. The workout itself wasn't so bad, but the penalties....my gosh... 11/7/11 W.O.D. “Angie†For time: 100 Pull-ups 100 Push-ups 100 Situps 100 Squats Rx'd - 24:06 First time doing Angie and I'm blown away at how badly the push-ups portion kicked my butt! Pull-ups were a pain, but I'm fairly quick with them, sit-ups weren't an issue, and squats were a cake walk. Push-ups...I was struggling with unbroken sets of 3-5 by the end! 11/8/11 W.O.D. “Vinny†3 rounds for time: Run 400m 30 Jump & Touch 20 Toes-to-Bar 10 Deadlift (225#) Rx'd - 23:96 A bit slower than I anticipated, but I'm ok with that. Another workout with a fairly heavy/high rep deadlift for me, but I focused on form more than time.

I'm about to do some snatch work tonight. Here is a great video I use to review each time: I also would watch: Great tools to help visualize what you need to do.

Crooked you are awesome! I am amazed at how on top of your posts you are! Also, Grelen? Hahaha, we called it Helen meets Grace, but I think I like Grelen more. It gives a meaner mental image of the possible woman that hellish workout would be named after! We did it a few weeks back as a partner workout and I was cooked! Going both parts solo? Badass

Hey Anxiety! I like your very specific goals. I have a problem doing that sometimes, and I tend to just go "uh, workout 5 days a week!" For your weight goals I can tell you what worked for me. Back when I did my first challenge gaining weight was a big one for me, and it all starts with the food journal. It is a bit of a pain, but trust me, it is the best way to get an idea of what you're doing wrong/right. Until I signed up for dailyburn.com I thought I was eating a lot more calories than I was, and my protein intake was much lower than I expected. Next I would calculate how many calories your body needs right now to maintain its size (http://www.freedieting.com/tools/calorie_calculator.htm). This is more of a ballpark figure for your current mass, but keep in mind nutrition is more than calories in and calories out. There are definite 'good' and 'bad' calories that will make it easier or harder to get where you want to be. As a rule of thumb I tried to tack on about 400-500 more calories than what was needed for my current weight, and eat at least 120g of protein a day. I ate 80/20 paleo for the most part. I didn't shy away from protein shakes or whole milk, but for the most part my diet was meat/veggies/some fruits/nuts (good snacks)/whole milk/water. Good luck!

11/3/11 W.O.D. Nasty Girls 3 Rounds for time: 50 Air Squats 7 Muscle Ups 10 Hang Cleans (#135) Rx'd - 15:30 Phew! Doing this one as prescribed was a bit rough! Air squats weren't a problem, muscle ups weren't an issue for me, the hang cleans...ouch! I had no idea 135# could suck the life out of me so quickly!

11/2/11 W.O.D. OC Throwdown Qualifier #3 5 Rounds for Time: 8 Bar facing burpees 8 Deadlifts (225#) 8 Toes to bar Rx'd 13:40 This was a rough workout for me. My deadlifts are a weak point for me and 225# for 40 reps is just plain heavy! Had this not been a qualifier workout for a competition I'm entered into I would have scaled the weight down so my form wouldn't suffer as much as it did. Though I did keep my main focus on correct form rather than speed. I slowed myself down when I started to round out because while a faster time is nice, so is not throwing my back out! Strength/Skill 300m shuttle run 1:04 So close to sub 1 minute! I think I might have made it had this not been after the WoD, but I'll get it next time!

Hey Crooked! Good to be back 11/1/11 Strength/Skill 5-5-5-5-5 Overhead Squat 95#, 105#, 115#, 125#, 135# I loves my OHS! I don't know why but I really enjoy and I do well on this lift. I am pretty happy with my numbers W.O.D. "Griff" For time: Run 800m Run 400m backwards Run 800m Run 400m backwards 13:33 I'm ok with my time on this. I'd like to be a little faster, but I loathe running so I'm comfortable with this (for now). No life goals progress today. I helped my roommate replace and install the new disposal after my workout and that pretty much sucked up the rest of my time last night, but that's ok because our sink is now fixed!!! Oh happy day it is nice to have it back!

Finally back and ready for a challenge! I'm a little late coming into this one (was on vacation visiting family for the first week ), but better late than never! For my fitness and nutrition goals: 1. Go to Crossfit or program my own Crossfit workout at home 5 days a week I have tried for the 6 days a week and I was getting a bit burnt out by the work load. I might possibly go back to this after my nutrition is dialed in again, but for now I'll just listen to my body. Tied into this I will also add: thoroughly stretch after every workout! I get super lazy after a WoD and the last thing I want to do is stretch out my exhausted muscles. 2. Get to 50 consecutive double-unders (current high is 30) My lack of double-under skills REALLY holds me back on quite a few WoDs. I need to make this a priority if I want to become a more serious competitor. 3. Master, well 'master' is a strong word...become proficient in butterfly pull-ups I can kip with the best of them, but the butterfly still alludes me. 4. Go 80/20 Paleo and try Zone later this week (need to do some reading, I know very little about it ) Simply put my nutrition has been all over the place for the last few months and it has definitely effected my performance and energy levels.For my life goals: 1. Practice drawing at least twice a week After I stopped taking art classes due to financial reasons I simply stopped drawing. I need to keep practicing if I am going to achieve what I set out to do.2. Save/prepare/signup for level 1 crossfit certification This has been something I've been thinking about for a while and I've decided to pursue it. Making fitness a priority has changed my life in immeasurably positive ways, and while I'm still at the beginning of my journey I want to keep pushing for more and learn what I can to help myself and others. 3. Outline moving plans (location/timeline/potential jobs) I love Southern California, but I need a change. I have a few thoughts as to potential locations, but there is nothing that is off the table right now. I'm at a bit of a crossroads and I'm young enough that I can take the risk on the unknown so I have resolved myself to do that. But, being a 'planner' I still need to do my homework and research around. 4. Listen to at least 1 album I've never heard once a week I'm almost embarrassed at general ignorance in music. It is time to broaden those horizons! Any suggestions would be awesome 5. Finish reading Primal Blue Print I've been lagging on this awesome book for a while and I need to stop reading my mind candy (aka A Song of Ice and Fire) and start reading something useful! 6. Reflect and journal at least once a week I've heard so many studies on the benefits of putting pen to paper and scrawling out personal reflections. I have a journal, but I generally only visit it once a month right now.

Finally back and ready for a challenge! I'm a little late coming into this one (was on vacation visiting family for the first week ), but better late than never! For my fitness and nutrition goals: Go to Crossfit or program my own Crossfit workout at home 5 days a weekGet to 50 consecutive double-unders (current high is 30)Master, well 'master' is a strong word...become proficient in butterfly pull-upsGo 80/20 Paleo and try Zone later this week (need to do some reading, I know very little about it )For my life goals: Practice drawing at least twice a weekSave/prepare/signup for level 1 crossfit certificationOutline moving plans (location/timeline/potential jobs)Listen to at least 1 album I've never heard once a weekFinish reading Primal Blue Print

D'oh! I am sorry to hear about your cold Jax! I am glad to see you're keeping in good spirits and still soldiering on though You're kickin' butt, and that mud run sounds awesome! I did some burbees today myself. I'm not in the 1,000 challenge, but I'm there in spirit with you guys

Phew, been a crazy last few days. I have been trying to work on job stuff, but keep getting side lined by other obligations so any free time I have has been sucked away! I am alive though, never fear! 7/20/11 Fitness: Rest day, nothing exciting to report. Normally I go climbing on this day, but I did an extra day of CF on Sunday and my joints/muscles could use a breather. 7/21/11 Fitness: What a day what a day. 2 WODs back to back is no joke! I am fairly happy with my 1st WOD, but I am not happy at all with my 2nd. I went light on the weight because I was unsure on the form for one of the exercises and my time was still poor! Phooy. WOD 1 AMRAP Unbroken Handstand Push-Ups 2 minute rest 1k Row for time As Rx'd: 5 HSPU, 3:57 row WOD 2 3 rounds for time: Run 400m 12 Back Squats (155#/115#) 6 Push Jerks (155#/115#) I completed in 13:13, not Rx'd with 115lbs My push jerks kept becoming more push presses according to my coach. Still need more form work. 7/22/11 Fitness: Rock climbing today! It was a ton of fun as always. I stayed for around 3 hours, and practiced only on V3+ routes. I didn't send any, but I'm getting closer and closer 7/23/11 Fitness: My CF coach came up with a MEAN WOD today. It has a rather appropriate name as he designed it specifically to make people suck wind. Warm-Up Cardio/Strength 1 Mile Run Shoulder Press 3-3-3-3-3 Ran the mile at 6:22 Shoulder Press I was weaker at than I thought I would be. 85lbs-95lbs-105lbs-110lbs(f)-105lbs(2) WOD Pyramid of Suckitude For time: 10 Burpees 20 Knees to Elbows 30 Box Jumps 40 Double Unders 50 Wallball 40 Double Unders 30 Box Jumps 20 Knees to Elbows 10 Burpees I did everything as Rx'd except I subbed the 20lbs ball for the 16lbs ball (we didn't have enough, and I was glad to trade down!). I did not have nearly the best time, but I'm still no un-happy with it. This was a tough one and I am awful with wallballs. Completed in 19:57 On a side note though I got my max DU in a row to 10 . (I am counting this as DU, skip, DU, skip, DU. Still working up to continuous DUs) I'm just going to do a mass post for nutrition and life because everyday this week has been pretty similar for those goals. Nutrition: Honestly I haven't found the time to log all of my food so I'm not going to even attempt to rack my memory banks for what I ate. I'm fairly sure I have maintained a decent calorie and protein count, but I can't say with certainty. I haven't been very good on my paleo though >< Water: I have only gone under 1 gallon 1 day this week and it was my rest day (still drank 3/4 of a gallon). I'd call that an overall success! Sleep: Aside from 1 night I fell asleep at 12:30, I have been getting nearly 8 hours a night.

I did workout B last night, and I was pretty gassed after the row! Workout B: AMRAP unbroken handstand push-ups 2 minute rest 1k row for time 5 HSPU 3:96 1k row

The NLI qualifiers have been released, and it is time to do work! The NLI is a 3 part series that will take place over the remainder of the year. There are entry fees for every event, but the qualifiers are completely free. All you have to do is complete each of the 4 workouts with a CF coach at a registered box and submit your scores online. Based off of your scores you will be placed in a group for your ability level (or not at all if you don't meet the minimum I'd imagine), and then you are able to register and compete when the series begins. I don't know if I'm going to take part in the actual series, but the workouts are pretty solid (45 minute AMRAP, YIKES!) and I'd like to know where I would place. The information can be found here: http://nextlevelinvitational.com/event-details/athletes/qualifier-workout-details Start your engines everyone, and lift heavy!

hfurm, for whatever reason box jump isn't one of the more challenging things for me, but wall balls KILL me. I don't know many other exercises that tire me out faster than wall ball. Near the end I was practically letting it hit me in the chest and knock me on my butt lol I'm here Jax! Thanks for the cheers as always! Good luck on your challenges, I can't wait to see what you are capable of this time around. 7/19/11 Fitness: Crossfit day! Today we did a strength workout with 6 sets of 5 reps of front squats, and our WOD afterwards was "Donkey Kong". My squats were giving me some issues in my hips. I don't know exactly what it is, but my hips feel extremely sore and tight every time I go into a squat these days. I'll have to take extra care warming up and stretching out to keep from any injuries. Strength/Skill Front Squat 5-5-5-5-5 115 - 125 - 135 - 145 (f on last rep) - 140 WOD “Donkey Kong†21-15-9 reps for time: Burpees Kettlebell Swings (53#/35#) Box Jumps – 24″ I did everything as Rx'd except my KBS were with 44lbs. My time was 10:15 Nutrition: 2332 calories 174.1g protein 116.6g fat 153g carbs Water - 1 gallon Sleep - headed to bed after this post! Life: No progress today. Hopefully tomorrow I can be more productive in this area.

lol yeah that kind of caught me off guard as well (I recorded my food today)

Thanks Crooked! I am definitely feeling it today though lol. Only parts of me that aren't sore: my feet and face

7/18/2011 First day of the new challenge! I'm going to try and be better about recording my progress on a daily basis, as well as a per goal basis. Fitness: Crossfit today, we did FGB. I know I can do better next time. I need to work on my wall balls, and next time I'll definitely wear my vibrams. Trying to fit my huge running shoes into the rowing straps that everyone pulls tight lost me a considerable amount of rowing time! FGB 3 rounds of: Wallball Sumo Deadlift High-Pull Box Jump – 20″ Push Press Row (calories) I Rx'd this at 165. Did lots of DU practice today, and a little kipping practice (our buy out is 15 kip ups) Nutrition: 2436 calories 242.8g protein 107.4g fat 126.1g carbs Water - 1 gallon Sleep - Poor, but not for a lack of trying. Was in bed by 11:45, but didn't get to sleep until around 1:00 >< Life: Lots of progress on my resume today. I'm pretty happy with where I am. I still need to touch up a few questions, and put together my marketing presentation and I'm ready to submit it!

For this challenge I want to focus on a few areas I am weak on in my CF classes. My DUs and my kipping technique really need some work, so I will be devoting quite a bit of extra time to mastering those exercises. Last challenge I didn't do as well as I would have wished, but this time around I'm going to be more specific with my goals. Fitness Goals Follow the routine I have set in place for the next few weeks to train for the Central Coast Clash CF competition!Sunday: Rest Monday: CF Tuesday: CF Wednesday: Rock climbing Thursday: CF Friday: Rock climbing Saturday: CF Get 20 DU's without stoppingMy current high is 8 Work on my Kipping PU. Goal 1: get 20 in a row without breaking rhythmMy current is anywhere from 3-5, but I still make my coach laugh every time I swing Be more cautious rock climbing, and stop dropping down after sending a routeTrying to climb down more after finishing my routes. All the dropping is starting to take a toll on my hips. Nutrition Goals Sleep more! Be in bed, lights off, and eyes closed by 11:30 at the latestPaleo 80/20 diet. I am pretty good about breakfast and dinner, I just need to start making my lunches instead of getting them while at work.Eat at least 2,300 calories a dayEat at least 170g of protein a dayDrink a gallon of water a dayLife Goals Finishing putting together resume for potential new jobDraw at least one picture a night (I will track this goal more closely after I finish my resume, that takes priority)More "to-do" list stuff to work onDepending on the job situation any other life goals I make will be tentative. I'll fill this in more as I know more information

Challenge over! Over the course of this exercise my goals have changed around a bit. I will attempt to reconcile them with my old list. Fitness objectives Work on RFG Barbell Battalion routine (just bought a squat rack, SO excited)I followed the RFG Barbell Battalion in the beginning, mixing it up with rockclimbing. At the end of my challenge I signed up for a Crossfit class and loved it so much it became my primary workout in place of the Barbell Battalion. So with CF combined with climbing I'd say I did pretty well. A Go to the rock climbing gym at least 2 times a weekThis challenge was a joy to complete! I was successful in going at least 2 times a week, and I also was fairly successful learning new names every time I went. A Get back to being able to jump rope 100 times in a row consistentlyMy jump roping skills have improved quite a bit, but I never really tried for singles consistency. While at my CF box I worked mostly on trying to master double-unders. So I'll say I did ok on this challenge, but I won't rate it. Put on more muscleI am a bit heavier than when I started this challenge, but not all of it has been muscle gain. I think if I fixed up my nutrition a bit more I would be able to see some more easy gains before I start to really plateau. C Get Deadlift to 240lbsGet Squats to 200lbsI'm not entirely sure where these two are at simply because I haven't been going for SRM on them. I've been doing the workouts as the WOD calls for them so I am probably on track, but I still do not know so I will not rate. Overall I'd say my fitness goals this month were alright. I definitely need to adjust my diet a bit more, but that's for the next section. B Nutrition objectives Eat Paleo 80/20I have been mostly paleo for breakfast and dinner with a few concessions. My lunches usually involve some kind of bread, and I need to work on that (more like not be lazy and make it myself ). C Cut out sweets (I know that goes with paleo, but I have a huge sweet tooth so I'll list it twice!)I have enjoyed sweets very seldom this challenge, but they still are not 100% out of my system. B Meet protein goals everyday (~170g+)I did fairly well keeping myself in line with this goal. A Continue high calorie 'bulk up' levelsI maintained this goal for almost everyday. A Drink more waterI did not drink nearly enough water for this challenge. Next time I will have a more specific goal in order to hold myself accountable. D Aim for 8 hours of sleep a night (7 acceptable)I did ok on this, but I still wish I had gotten more sleep. COverall my nutrition needs work. It was not nearly the priority it was before, and I need to step it up. C Life objectives Make my "So you're 25 now, what do you wanna do with yourself?" listI completed a list, but the last week or two have had the potential to completely change my life around within the next few months. So while I have a 'rough' list, just about everything on it is subject to change. A little exciting I am giving myself a B because I need to chase this change and get going on some of the things on the list. B Go backpacking moreI only went backpacking once this challenge, but unfortunately there hasn't been much other opportunity to. I am fairly active all the time now. So I will say that this challenge was to mostly just get out more, which I have done. A Sign up/start taking next round of classes for accountingThis challenge has plagued me for a while. It has been something I put off, but I may actually have good reason to lately. That still does not change my procrastination though. F Continue to check stuff off "to do" listMy "to-do" list still remains fairly overburdened. C Practice drawing whenever I'm just "sitting around"I haven't had much time to just 'sit around' this challenge, but still I should have practiced more. D For my life goals I did not do nearly as well as I wish I could have. Times are changing for me and I need to change a bit with them. C- (I really don't believe in -/+, but seeing the grades I felt I deserved the lower mark). Well, this challenge wasn't the best, but I still felt I did alright to be honest. I'm a fairly hard grader because I want more from myself, and if the changes I'm seeing in the future come to fruition I will need more. C

Yup, not much else to add in here aside from what everyone has already said. Chalk and tape are your friends! Don't be shy about the chalk either. I know in my box the coach doesn't always bring it up, but if the routine gives you questions it never hurts to chalk up. Here is a great article about climbing hand care. The same principles apply: http://www.climbnation.com/2007/12/hand-care-for-climbers.html

That's awesome Jax! That's about the same price at my gym, good deal 7/11/11 Rock climbing day! It was a pretty good climbing day in general. One of the more advanced guys was giving me a few pointers on some more difficult routes. I didn't send any, but I did have fun learning some new techniques. Unfortunately I did overextend myself trying to show off a little bit ><. I pulled a muscle in my lower back, oblique area. Nothing major, I was even able to continue climbing, but still not fun. 7/12/11 Crossfit day! I showed up to the gym a bit early today and got to practice some moves with the coach that will -probably- be in next month's competition: double unders and various kettle bell routines. I had to modify the WOD a bit because of my side. Pull-ups and toes to bar were replaced with ring rows and roman chair sit ups. WOD 10 rounds for time: 3 Handstand Push-ups 5 Ring Rows 4 Roman Chair Sit-ups As Rx'd above my time was 15:48. Fairly happy with my time, but I wish I wasn't a goon hurting myself and I could have done the regular work out.

Awesome! What a perfect choice to start off the member spotlight! Crooked you've been pushing and helping folks ever since you got here. Congrats

My life motto: Everything in moderation, even moderation

7/8/11 Rock climbing! It has been about a week since the last time I was able to hit the wall, and it showed but not as much as I thought it would. As usual I lost track of time and ended up climbing until 9pm, heh. My climbing shoes didn't come in this day, but they will be here Monday!! 7/9/11 Crossfit day! We practiced doing bar handstands for a bit, and I managed to do a couple handstand push ups! They weren't all the way down, but I'm getting there! My feet were also on the wall for balance). My, God. This was probably one of the hardest workouts I've ever done. I guess this is a weak area for me. I'm a bit disappointed with my time, but I'm glad I did it. Strength/Skill Handstand on Parallettes Max hold x 5 WOD For time: 10-9-8-7-6-5-4-3-2-1 Squat Clean (115/75) 2-4-6-8-10-12-14-16-18-20 Lateral Jump I did not do this as Rx'd. I started with 95lbs, go to my 4th round and had to decrease to 75lbs. I completed this in 27:48, which is pretty poor, but I was breathing so hard and sweating so much I can't give myself too much grief. Tough stuff!