• “Chippah”

    December 21, 2012

    I feel like I haven’t written about my CrossFit workouts lately. We actually did “Fran” on Monday, which is THE benchmark workout in CrossFit, so I want to make sure I blog about it. Well, I improved my Fran time by 6 minutes!!! Woohoo! Ok, my last Fran attempt was an absolute disaster, but I still managed a faster time, so I’m happy. I used 55 pounds instead of 65 pounds for the Thrusters and went down a band from a 2 to a 1. I did the Thrusters unbroken without much trouble, but the pull-ups (like always) slowed me down. I’m getting better at them, but they still kick my ass in workouts.

    I actually thought I didn’t go hard enough on Fran (I was dillydally-ing with the chalk and resting), but I woke up SO sore the next morning! And I was STILL sore yesterday! Fran is no joke!

    fran2
    [image source]

    Workout

    Yesterday’s WOD was my favorite kind: a “chipper”—or as we say on the South Shore a “chippah.” (Our coaches also sometime write PR as “PAHH” after people’s names on the whiteboard. Love it!) A “chipper” is typically a longer workout with lots of different exercises and high reps, so you “chip away” to get through it. Endurance-style workouts with lots of variation are my absolute favorite way to workout, so I was psyched for yesterday’s WOD.

    ChipperWOD

    WOD

    For time:

    100 Abmat Sit-ups
    90 Air Squats
    80 Kettlebell Swings
    70 Box Jumps
    60 Push-ups
    50 K2E
    40 Pistols (20 each)
    30 KB Push Press (15 each)
    20 Strict Chin-ups
    10 Ring Dips

    Rx: (35, 25) (20″)
    L2: (30, 20) (20″)
    L1: (30, 20) (15″)
    Beg: (25, 20) (15″)

    So fun! Ok, well, it was brutal at times (“it doesn’t have to be fun to be fun”), but it was such a great workout. Here’s a quick recap:

    100 Abmat Sit-ups: Plowed through them unbroken

    90 Air Squats: Rested once with 20 to go

    80 Kettlebell Swings: Used the Rx weight (25-pounds) and did ‘em unbroken

    70 Box Jumps: OMG. I can usually kill Box Jumps (I sort of love them), but after 90 Air Squats and 80 KB Swings, my legs were dead. Toward the end, I ended up splitting the Box Jumps into sets of 5.

    60 Push-ups: I did about 5 Push-ups and immediately knew there was no way I could do 55 more without going to my knees, so I did modified Push-ups, which were still frickin’ hard.

    50 K2E: I can’t do Knees-to-Elbows (major GOAT for me), so I did Kipping Knee Raises, which are still really challenging. I ended up breaking the 50 into sets of 10.

    40 Pistols (20 each): I love Pistols. Busted these out by doing 4 sets of 5 on each leg.

    30 KB Push Press (15 each): Broke these into 3 sets of 5 for each arm. They weren’t bad at all.

    20 Strict Chin-ups: This was the worst part of the workout for me. I got through 10 reps without the help of a band, so I figured I should finish without a band, which was a bad decision. I ended up doing the last 10 reps one at a time, which ate up a ton of time on the clock.

    10 Ring Dips: My arms were completely smoked after the Chin-ups, so I used a band for the dips and broke them into sets of 2 and 3 to finish.

    Awesome WOD. I finished in 26:21 and… let me tell ya… I am SORE today! Friday is definitely a rest day.

    ChipperWODCrossFit

    Lunch

    After CrossFit, I came home and threw together an early lunch, which was a piece of Light & Cheesy Egg Bake on a gluten-free English muffin.

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    I actually bought the Food for Life Multigrain Gluten-Free English muffins awhile ago, and they’ve been sitting in our freezer for weeks and weeks now, but I can’t bare to waste food, so I continue to eat them. They’re rubber-y and tasteless, and I will not buy them again. Ha! I just got worked up about an English muffin. LOL! I guess I had high hopes for them.

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    After I ate my egg sandwich, I dug into a red velvet cake pop that some amazing person made for the members at our box. It was fabulous! I love cake pops in a major way.

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    Snowflake Project for Newtown

    A reader sent me this info about a “Snowflake Project” for the children of Sandy Hook Elementary, and I just wanted to pass along the info. It sounds like a really neat project, especially if you’re a teacher.

    A building has been designated (Chalk Hill Middle School) for the children of Sandy Hook Elementary. They are in the process of transporting desks, chairs, supplies and so forth to this location. The Newtown PTA wants to make the children comforted upon their return to school. Please join us in the “Snowflake Project”.

    We are asking students to make and decorate a snowflake. They will be hung in the hallways of their new school. Please no words. We want just a cheerful, happy (glitter & sparkle) environment for the students when entering their new building.

    Please pass along to any teachers/daycares you think would want to participate.

    When sending your snowflakes, please include a note to tell us where they are from (school, class, town, state) to display along with your snowflakes. Please send to:

    Connecticut PTSA
    60 Connolly Parkway, Building 12, Suite 103
    Hamden, CT 06514

    Question of the Day

    Do you have an accent? What’s your favorite accent? What’s your least favorite accent? 

    P.S. Just a quick reminder about the fitmixer holiday promotions: today is free shipping and tomorrow is $25 off Boot Camp registration. Please let me know if you sign up for the Boot Camp. I’m trying to recruit people to do it with me!

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    { 68 comments… read them below or add one }

    KC December 21, 2012 at 8:55 am

    Question (and this is not a critcism, just a legitimate question), if you can do pullups, why are you still using a band in workouts? Just curious to hear your reasoning. I think everyone has a different approach to getting better at pullups. I know someone who refused to used bands and only did jumping pullups until she could do them Rx. I tried that approach but it totally didn’t work for me. I used bands but as soon as i could get 2 Rx pullups in a row i stopped with the bands and just did them Rx. My times on every workout sucked but it forced me to get better at pullups really quick so my ego wouldn’t take quite such a beating every workout!

    Reply

    Tina December 21, 2012 at 9:00 am

    For a workout like Fran, it’s all about intensity. Our coaches set a 10-minute cap on the workout, so I knew there was no way I’d be able to quickly do 45 reps mixed with 45 Thrusters in that amount of time. I do Pull-ups without bands in a lot of workouts, but just not for a workout like Fran.

    Reply

    KC December 21, 2012 at 9:30 am

    Gotcha! Thanks for the reply. Sounds like you’ll be there soon though; you seem to be making great progress! @Tina:

    Reply

    Sara @ fitcupcaker December 21, 2012 at 9:05 am

    I am doing the boo tcamp, already signed up! I am pumped!! And I just started crossfit too, so I am a beginner, but I love it!

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    Stellina @ My Yogurt Addiction December 21, 2012 at 9:12 am

    A lot of people say I have a Boston accent, but only on some words! English and Australian accents sound great to me!

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    Katie @ Talk Less, Say More December 21, 2012 at 9:21 am

    LOVE the idea of the sparkly welcoming snowflakes for Sandy Hook. What a great idea – thanks for sharing!

    Reply

    Sam @ Better With Sprinkles December 21, 2012 at 9:23 am

    I did an accent vlog about a month ago to see if I had a Canadian accent – apparently, not really!

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    Chase December 21, 2012 at 9:32 am

    I have a bit of a Baltimore accent and it’s so unappealing! It comes out every once in a while. My husband has a mild Chicago accent so every once in a while I find myself saying things like “snaaaack” or “baaack” like he does! I’m very susceptible to picking up accents as well… spending time with someone with an accent and all of the sudden I’m talking like them :)

    Reply

    Dori December 21, 2012 at 9:33 am

    Now that I’ve taken eight CrossFit classes I understand your posts about it a lot more (and are more interested in them!). That chipper workout sounds insane… I can’t even imagine!

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    Tina December 21, 2012 at 9:40 am

    @Dori: How are you liking CrossFit?

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    Dori December 21, 2012 at 9:48 am

    @Tina: I like it! I feel very dumb though, it’s more mentally tough than anything else. I know that will get better the more I go and the more I learn, and I look forward to not feeling so confused all the time. I get nervous before every class because of it. I’m stuck in my head too much!

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    Tina December 21, 2012 at 10:14 am

    @Dori: I hear ya. It gets easier the more you go! :)

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    Amy December 21, 2012 at 9:36 am

    I grew up in SE Mass but sorta lost my accent in college. It’s back now a little bit (laahge regulah coffee) but I have also picked up my husband’s Irish accent… so people sometimes ask me if I am Irish now :/

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    kim@hungryhealthygirl December 21, 2012 at 9:40 am

    Supposedly I have a pretty noticable Texas accent….I just don’t hear it, though. ;) I love a really cool British or Austratlian accent.

    Reply

    stacey g December 21, 2012 at 9:41 am

    where is the fitmixer bootcamp?

    Reply

    Tina December 21, 2012 at 9:42 am
    Beks December 21, 2012 at 9:48 am

    I never thought I had an accent (I’m from Iowa) until I went to college, and a friend of mine (From North Carolina) said I did. I still don’t hear it, but I guess it depends on where you’re from.

    I love British accents, and have told my mother that I intend to marry a Brit one day, but she loathes British accents. Not sure why. I’m not a fan of French. They always sound fake to me (I did go through a phase when I was eight where I only spoke in a French accent. Such a weird kid!).

    Reply

    Sabrina @Work It Ms Jackson December 21, 2012 at 9:54 am

    I was born in Mass (western Mass) and have lived there, NJ, GA and SC. Most of my life has been spent in the south. I don’t think I have any sort of accent, but ask my family in Mass and they’ll tell you I have a southern accent (you will NOT catch me saying most typical southern words though), but ask a southerner and they will say I have a Northern accent. Both say it’s not strong, but they can tell. And many Southerners are quick to say, “You’re not from here, are you?” once they here me talk. LOL! Some southerners think I’m from Jersey but most can’t place where, just “up north.” LOL! It makes me laugh. I do say “wicked” a lot and my husband (a true southerner) makes fun of me for it everytime. That and the way I say “aunt.” HAHA!

    Reply

    Tina December 21, 2012 at 10:13 am

    @Sabrina @Work It Ms Jackson: I say “wicked” a lot too!

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    Meghan@themeghamix December 21, 2012 at 9:54 am

    Congrats on your Fran improvement!!!

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    M. Love December 21, 2012 at 9:58 am

    As a teacher, I am STOKED for you sharing that!! THANK YOU!! I will have my students do that today. And yay for taking 6 min off your Fran time!!! That’s awesome!! That chipper looks brutal – kudos to you!

    Reply

    stacey December 21, 2012 at 10:02 am

    Do you toast the English muffins? I can’t tell from the picture. I find that toasting gluten free bread products makes their texture so much better.

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    Tina December 21, 2012 at 10:12 am

    @stacey: Yep, and they still taste pretty awful. :(

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    Becky @ Olives n Wine December 21, 2012 at 10:07 am

    I have 0% of an accent. I guess that happens when you grow up in the Midwest. I love the “chipper” WOD you posted and am going to recommend it at my CrossFit box!

    Reply

    Tina December 21, 2012 at 10:58 am

    Yea, I don’t think I have much of an accent either. No one has ever told me I did at least.

    Reply

    Christina @ The Beautiful Balance December 21, 2012 at 10:12 am

    I never hear my accent but people comment on it all the time. I’m from Chicago but have been told it sounds more New York haha. Who knows.

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    Annette@FitnessPerks December 21, 2012 at 10:17 am

    Nice work! That workout looks tough!

    My mom is Swiss, and I love her accent. I also love New Zealand & British accents sooooo much.

    Reply

    Amanda December 21, 2012 at 10:17 am

    I’ll also be signing up for the bootcamp tomorrow!!

    Also, thank you for posting the snowflakes… I’ll have my middle school class work on some to send over their break :)

    Reply

    Tara December 21, 2012 at 10:20 am

    Thank you soo much for sharing the Snowflake Project. I am going to share it with my sister so that her daughters school (or after school program) can participate in this project!!

    I have a wicked Boston accent and am proud of it : )

    Reply

    Tina December 21, 2012 at 10:57 am

    Yay! Such a great idea to help others!

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    Shel@PeachyPalate December 21, 2012 at 10:20 am

    Well done on the workout and beating your Fran time :) I have an Irish accent and I love the Scottish accent!

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    Tina December 21, 2012 at 10:56 am

    I love the Irish accent too! Can’t wait for our trip! :)

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    Alex @ Healthy Life Happy Wife December 21, 2012 at 10:32 am

    I love cake pops, too! So good!

    My whole family has a pretty serious Philadelphia accent but somehow I don’t really have one (until I am angry or drunk lol…then it comes out!). My favorite accent is probably Australian or British. But duh!

    Reply

    Amy @Macncheesenpeas December 21, 2012 at 10:42 am

    Congrats on improving your fran time!

    As for accents, I grew up on the north shore of Boston, so I definitely have one, but it’s only with certain words. My friends tease me all the time about it. The words I say with an accent are margarita (Which I say like mahhgarita) and error and mirror (erra and mirra). It’s weird.

    Reply

    Tina December 21, 2012 at 10:56 am

    Is the North Shore accent similar to the South Shore?

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    Katie @ Peace Love & Oats December 21, 2012 at 10:45 am

    I bought some gluten free bread online and it’s tasteless and rubbery too, I just can’t bring myself to finish it off. And I don’t have an accent at all! I’m from Kansas City and since I lived in the city and in the middle of the country it resulted in ZERO accent! I did get a smidge of an accent when I lived in South Carolina for college, and now I say y’all sometimes, but that’s about it!

    Reply

    Molly @ Just Your Average Athlete December 21, 2012 at 10:46 am

    My body hurt just READING that. Fran doesn’t mess around!

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    Tina December 21, 2012 at 10:54 am

    Seriously! I still can’t believe I was sore for 3 days!

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    Marie December 22, 2012 at 1:54 am

    @Tina: recently did my first ever Fran. Now I understand the hype! Couldn’t walk the next day. Could move normally for 3 days!! But so much fun.
    Today was helen. Hard in 35 degree Celsius heat! (95F)

    Reply

    Meghan @ After the Ivy League December 21, 2012 at 10:48 am

    Gluten free bread products are completely hit or miss. Right now, the only brand I like is Udi’s, I buy their whole grain bread for egg sandwiches, and their cinnamon raisin bread and bagels are delicious too. Once in awhile I’ll try other products, but they’re so expensive, I tend to stick with what I like!

    Reply

    Tina December 21, 2012 at 10:54 am

    I think I remember liking the Udi’s better. These English muffins were a bomb.

    Reply

    Tiffany December 21, 2012 at 10:56 am

    I have a Texas accent. We currently live in Central New York and people constantly ask me, ” you’re not from around here, are you?” Congrats on your Fran time, that’s a tough workout.

    Reply

    SANDRA December 21, 2012 at 11:16 am

    What about taking the leftover English Muffins and making a french toast bake with some eggs,egg nog, maple syrup, and cinammon? Topped with powdered sugar? That would make up for the bland taste.

    Merry Christmas to you, Mal and Murphy!

    Reply

    Katie December 21, 2012 at 11:23 am

    Snowflake idea is wonderful! :)

    I think I do not have an accent, but I’ve been told over and over I do! I’m from Maryland, and in Baltimore we say things like “Bal-more” “Hey Hon” and “wood-er” instead of WATER lol. So I guess I do? It’s not the cutest! I LOVE a southern accent. Especially on a man, such a sucker for it!

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    Nicole of Raspberry Stethoscope December 21, 2012 at 11:29 am

    When I was 9, I moved to Florida from Brockton, Mass. Being only 9, I had never even heard the term “accent,” and all of the kids in 3rd grade kept telling me that O had one. They made me say things like, “park,” and “car.” And they thought it was hilarious when I called the “garbage”–”rubbish.”
    Now? I’m almost 28 and still in Florida–so my “accent” depends on who i am around.

    Reply

    Nicole of Raspberry Stethoscope December 21, 2012 at 11:29 am
    Jean December 21, 2012 at 11:37 am

    Boston and Maine accents are the best! Or, if we’re going worldwide, New Zealand. I blame my parents for not forcing us to grow up somewhere with a cool accent….

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    Claire December 21, 2012 at 11:48 am

    Pretty sure I couldn’t do 80 kettlebell swings unbroken even if I was using a 2-pound kettlebell! Good work!! And Fran is always a battle… a 6-minute improvement is incredible! For some reason our coach very rarely programs Thrusters, so when we do Fran it’s always sort of a shock to the system. And I am right there with you with scaling the pull-ups, too… I can only linke 2-4 kipping pull-ups and last night we did a 21-15-9 WOD with pull-ups and I did it Rx and it felt like it took FOREVER!

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    Jen W December 21, 2012 at 12:01 pm

    Answer for the QOD: Yes, I have an accent, and people wonder why I sound like I’m from the UP of Michigan/Sarah Palin/rural Wisconsin when I am a born and raised Milwaukeean. The answer is: I have no idea, but I’m going to attribute it to my many days helping friends on their farms or from working at State Fair and learning how to get a cow to stand still for a TV interview (I was a PR Intern). Doncha know?

    Reply

    Molly @ Happy&Healthy December 21, 2012 at 12:32 pm

    That work out looks great! I love those kind of workouts and am SO impressed you got 80 kb swings unbroken, whew. I have been traveling so much I havent been to crossfit in 2 weeks, I miss it!! I am from Atlanta, so up north people might notice a southern accent, but down here, my accent is nothing compared to some peoples ha.

    Reply

    Brandi December 21, 2012 at 12:40 pm

    Hey Tina, I know you love your Nanos and now I’m looking at getting a pair. Do you think they run true to size? I’ve read Reebok runs big so I just wanted to see if you felt that way too.

    Reply

    Tina December 21, 2012 at 12:48 pm

    I think the Nanos are pretty true to size. I’m normally a 7 in regular shoes (I wear an 8 in running sneakers) and wear a size 7 Nano. Hope this helps!

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    Brandi December 21, 2012 at 2:45 pm

    @Tina:
    Very helpful! Thanks!

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    Amanda December 21, 2012 at 12:53 pm

    Thanks for the snowflake project information. My 5th graders will be making and sending some when we return to school in January!

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    Courtney December 21, 2012 at 1:51 pm

    I love Boston accents!

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    Dana December 21, 2012 at 3:37 pm

    I just bought those kinds of english muffins for my kids today to make english muffin pizzas. They are on gluten free diets for autism, and boy were they disgusting!

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    Tina December 21, 2012 at 4:15 pm

    Yes! So glad I’m not the only one who thought that!

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    Tahlia December 21, 2012 at 5:46 pm

    G’day I’m Aussie mate! Haha I can’t believe so many people overseas like the Australia accent but I think its terrible, we’re so lazy with words! I had two exes that were Irish so I guess I’m a sucker for that accent :)

    Reply

    Abby December 21, 2012 at 10:34 pm

    Ok! Your blog has me super Crossfit inspired. My hubby and I are big time fitness fans, at home and at our local Y.

    Do you have any tips for incorporating Crossfit into life without being a member of a box? (We would love to try it, but can’t afford it at the moment). The moves can be intimidating, and without proper training I wouldn’t want to risk injury.

    Reply

    Bonny December 22, 2012 at 3:47 am

    Folks the above address will no longer work all snow flakes must be sent to:
    Connecticut PTSA
    60 Connolly Parkway, Building 12, Suite 103
    Hamden, CT 06514

    Please remove my address.

    Reply

    Tina December 22, 2012 at 10:05 am

    Sorry about that. I changed the address on my blog.

    Reply

    Bonny December 22, 2012 at 4:14 am

    Please remove my personal home address from your post regarding the snowflakes for Sandy Hook project. The correct mailings should be sent to the CT PTSA at 60 Connolly Parkway, Bldg 12, Suite 103, Hamden, CT 06514. I do not know where you got this false information, but I would greatly appreciate if you would please remove it from your post immediately.

    Reply

    deborah December 22, 2012 at 9:46 am

    I’m grew up in western Mass, no accent, but I say wicked all the time!

    My 1st grader’s whole class is making snowflakes for the snowflake project. It’s such a nice idea.

    And I’m signed up for the fitmixer bootcamp. I’m wicked excited! ;)

    Reply

    Julia H. @ Live Young & Prosper December 22, 2012 at 10:02 am

    I’m from Staten Island, NY, so I have a little bit of a New York accent. However, my mom actually made a conscious effort to raise my brother & I without an accent, and she did a pretty good job! Our accents are NOTHING compared to other New Yorkers :P

    Reply

    Sarah December 22, 2012 at 2:54 pm

    I just moved from California to Texas and everyone says I sound like I’m from Chicago! So maybe I have my own accent!

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    Elizabeth December 23, 2012 at 7:20 am

    Kinnikinnick makes great GF English muffins. Their sandwich bread and bagels are good too. I’ve heard good things about Rudy’s products but they contain some things i don’t eat, so i stick with Kinnikinnick.

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    Tina December 23, 2012 at 8:38 am

    Thanks for the recommendation! :)

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    Erin H. December 23, 2012 at 9:49 pm

    Thank you for shaing that project, Tina!! We did a pizza lunch/snowflake-making party at work this past week. We have quite a few co-workers from Newtown plus a whole lot of us live in neighboring towns, so it’s been a tough week and we all needed to do SOMETHING. Chalk Hill is in my neighborhood and so many people have put up homemade signs along the roads from Newtown to the school to welcome the kids. The snowflakes and signs may seem so minor in the wake of such horrors, but it’s these little acts of kindness that are keeping people going here.

    Reply

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