Crossfit
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Version 2.0
Last week’s WOD: Weighlifting: 70-80% of 1 RM Every 3:00 Minutes x 5 Sets I used the 15# barbell and initially grabbed 15# plates but the plates felt SO heavy that I opted for 10# plates for the first round then added 2.5# for the rest of the 4 rounds. The old me would have Continue reading
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BODY RECOMP: Post Day-30
NUTRITION: I must admit the first post 30-days after competing the nutrition program had been fraught with life challenges and traveling for work. But I feel now I have enough knowledge to allow myself some grace to navigate through. The current daily caloric intake is up from 1550 to 1650. PHYSICAL ACTIVITIES: I have made Continue reading
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All About the Macros
Successful body recomposition is all about nutrition, specifically macro nutrition. WHY? Macronutrients are essential nutrients that the body needs in large amounts to provide energy and support various bodily functions. The three main macro nutrients that most nutrition apps track are carbohydrate, fat, and protein. The percentages of all three should total 100% and the Continue reading
#LiftHeavyShit, Beef, Carbohydrate, Chicken, Chicken Breast, Chobani Plain Nonfat Greek Yogurt, Chobani Plain Whole Milk Greek Yogurt, Crossfit, Dave’s Killer Bread Cinnamon Raisin Remix Organic Bagels, Fairlife, Fairlife Nutrition Plan, Fat, Food Scale, Food Tracking App, Lifting, Lifting Heavy, Macro, Macro Nutrients, Mayo Clinic, menopause, MyFitnessPal, MyNetDiary, Perimenopause, Port, Protein, Salmon, Sarcopenia, Strength Training, Women Weightlifting -
Disruptions
I like routines. I am driven by goals. I faithfully abide by my routines to reach my goals. And you would think the having served in the Army for 11 years is where my love of routines, organization, and discipline were developed. But it wasn’t. Our motto in the Army was everything was ‘locked in Continue reading
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Why Not Me?
I have decided to enter a local CF comp at the end of September. It gives me over two months to train for it. It’s a ‘shot-gun’ style comp with a 4-person team (M/M/F/F). After some recruiting and begging, I managed to assemble a fairly strong team but looking at the others I couldn’t help Continue reading
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Confidence is Key
It has been a little over two years since I moved away from HIIT classes 6 times a week to CrossFit. While I have previously ‘dabbled’ in strength training at the gym from time to time, I have never had actual instructions or proper introductions to the different types of lifts. CrossFit is something I Continue reading
Body Builder, Crossfit, Female Powerlifter, Geraldine Shepherd, Gold’s Gym, Gym Bros, Helen, HIIT, Lift Heavy, menopause, NASM, National Academy of Sports Medicine, Nicole Goldman, Perimenopause, Powerlifting, Strength, Strength Training, Strongest Woman, The Chief, Woman Body Builder, Women’s Weightlifting Championship -
Breaking Away from the Narrative
Every book has its function and requires a certain mindset to read them … at least for me. As part of my newly developed body recomposition nightly routine, I wind down by reading but I can’t just read any book. No. It must be the perfect before-I-go-sleep sort of book, entertaining but not requiring too Continue reading
A Physical Education: How I Escaped Diet Culture and Gained the Power of Lifting, Casey Johnston, Charlotte Perkins Gilman, Crossfit, Daily Calories, Deadlift, Democracy Awakening: Notes on the State of America, Eddie Ndopu, Hélène Cixous, Heather Cox Richardson, Lifting, Lifting Heavy, Macro, Making It So: A Memoir, Nutrition, Olympic Lifting, Patrick Stewart, Personal Record, Power Lifting, PR, Protein, Red Memory: The Afterlives of China’s Cultural Revolution, Roxane Gay, Sam Briggs, Sipping Dom Pérignon Through a Straw, Start Your Engines: My Unstoppable CrossFit Journey, Strength Training, Tania Branigan, The Laugh of the Medusa, The Portable Feminist Reader, The Yellow Wall-Paper, Twelve Hundred Calories a Day, U.S. diet industry, Woman -
Haunted
“Māmā“ I called out into the darkness. My voice seemed too small and too weak to pierce through the thick air of mourning. “Māmā, Mā-mā” I called out again, eyes blurred with grief and heavy with sleep. A light shone from the kitchen cast filtered shadows against the wall that slowly succumbed to the darkness Continue reading
1 Rep Max, 1RM, Bessel van der Kolk, Body Recomposition, Crossfit, Full circle, Grief, Haunted, Insights, Lifting Heavy, Macro, Macro Nutrients, Mayim Bialik, menopause, mourning, Neuroscience, Newbie Gains, Nutrition, Nutrition Coach, Open Casket, Professional Woman, self discovery, Sleep, Sleep deprivation, Strength Training, The Body Keeps Score, Trauma, UCLA, wake -
First CrossFit Murph
Murph is a CrossFit Hero workout is to honor the legacy of U.S. Navy SEAL Lt. Michael Murphy, who died in the line of duty in Afghanistan on June 28, 2005. Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of Continue reading
Air Squats, Armed Services, Army, As written, Crossfit, First Murph, For time, Hero WOD, Hero Workout, Honor, Intermediate, Lt. Michael Murphy, Memorial Day, Memorial Day 2025, Murph 2025, Physical Fitness Test, PT Test, Pull Ups, Push Ups, Run, Rx’d, Scaled, U.S. Navy Seal, Ultimate Sacrifice, Veterans, Workout of the Day -
Mogwai Lifts
I am a creature of habit, and I like routines. Monday through Thursday, every week, I leave the house no later than 5:10 pm for the 6 pm WOD class. About 10 minutes away, my air pressure light came on and I watched in horror as the air pressure started to drop rapidly, 46-42-39-35-30 … Continue reading
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Body Recomp: Day 63
NUTRITION: About 2 months in, this is the first week I have managed to eat an average of 1667 calories (Goal 1650-1750 calories) and consumed enough protein (Goal 100-125g). PHYSICAL ACTIVITIES: Simple but powerful question – Is This Heavy Enough (“ITHE”) is one of the most valuable tools that my Nutrition Coach had provided. Every Continue reading
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Thankful in March
It’s easy nowadays to have one’s stress, angst, emotion stirred and rattled on an endless loop. Instead of adding to it by venting I am electing to share a list of things that I am thankful for, perhaps it will inspire others to take a step back & away, to just breathe. I am thankful Continue reading
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Make Peace with It
Children’s squeals & laughter filled the background. Mothers sat by their strollers busied themselves on their phones. Many sat with their bellies lazily lounging on their laps, only to be bested by muffin tops hanging over the sides of mom jeans. These were the days before the popularity of leggings, it was either jeans or Continue reading
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Body Recomp: Day 7
My first Nutrition Check In. Completed my first week of consciously & proactively eating a total of 100g of protein a day by making sure I had protein in some form at each meal. What I found challenging was to consume enough protein and not go over on calories. And it was challenging to keep Continue reading
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Body Recomp: First Step
After doing some online research I had come to the conclusion that I just did not have the knowledge needed to navigate the complexity of nutrition during the perimenopause/menopause hormonal flux. I reached out to my Tribe coach to inquire about enrolling in the nutrition program. Continue reading
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Body Recomp: How it Started
The WOD was as follows: Min 1: Calorie Echo Bike Min 2: 6 Jumping Pull Ups & 8 Knees to Elbow Min 3: 8 Calorie Row Min4: 12 DB Bench Press I can’t quite recall what I asked Coach C after class that prompted her to ask me what my goal was but I had Continue reading
The Angry Typist 