getting fit and taking gains

Monthly Archives: March 2015

Great Dismal Swamp Wildlife Refuge

Great Dismal Swamp Wildlife Refuge

Today we spent a few hours walking 8.5 miles in a perfectly flat, perfectly straight line. Apparently hikes in eastern VA are basically long walks in the woods! I’m used to WA, which involves climbing mountains and navigating switchbacks. It was a gorgeous day though, and we were rewarded with a view of Lake Drummond, a lake with an average depth of 3.5ft. Of course there was a lot of great conversation too — what better way to get to know someone than to walk over 8 miles on what is basically a service road?! :)

Lake Drummond

Lake Drummond



KBS, 45#


KB power clean, 30#


1mi run, 5.5mph @ incline 1

30 hanging leg raises

30 glute-ham raise with 25# plate

30 ab roller

1.5mi run @ 5.5mph incline 1

Row 1000m, 4:40

2×50 ab mat sit ups

1 mile run, 11min

(this was mainly a warmup and to get Fiona some gaiting practice)


5, 5, 3, 3, 1, 1




KBS, 35#

Ab mat sit ups


Pull ups, 5-4-4

Push ups, 10-8-8

I ordered a bunch of new RokFit gear because I love their stuff and because Jason is awesome. Now I can wander the ‘yard with the cool duds! Here’s my fave old RF shirt :)


Mt last workout at Timberline, it was a bittersweet day!

CrossFit Open 15.4 Scaled

8min AMRAP

10 push press, 53#

10 power clean, 75#

98 reps

Apparently my footwork on the push press is all wrong, I push off of my forefoot rather than through the heel. Need to work on that! It’s the small things that always get me.

And then! And then I did kipping handstand pushups for the first time, and nailed it! I had never even attempted them before, but I did three sets of three. Eeeeeeee! It makes me so happy when I conquer something new. Here’s a video!

A part of me would love to get all science-y on this and do research to support my statements, but ultimately I don’t want to spend time on that. Not (just) because I’m lazy, but because what works for me may not work for you. When it comes to nutrition there is no one-size-fits-all. Every body is different!

So what works for me? I’ll tell you!

Timing: if I haven’t eaten a meal within an hour of my workout, I eat a snack. Some people say they can’t eat before working out, but I don’t have that problem. I perform better if I eat, especially in Metcons.

Composition: my pre-workout snack is typically a carb source and a fat source. I save my proteins for after the workout when my muscles are rebuilding, and post-workout nutrition would normally be a meal with meat and veg.

My go-to is a banana with almond butter or crunchy peanut butter. Yeah yeah, peanuts aren’t Paleo, blah blah blah. I do what I want. I used to have issues with…hmmm. How to label it? Basically I would be working out and my small stabilizer muscles in my legs would become weak, causing my leg to shake under a load (mostly when pushing out from under a load). Since starting to eat bananas this hasn’t been an issue. And I actually don’t like bananas, so I feel like I really stepped up here in being a responsible athlete.


I used to drink electrolytes to address that issue but stopped doing so in January 2015 and have found I don’t actually need them. Bananas are cheaper anyway, plus way more natural.

What do you eat before a workout?