38/42; 19/52

I woke up today.......SORE! My whole upper body is definitely in recovery mode, working on repairing those muscles that I tore the crap out of the last 2 days. It figures I would have another WOD today that requires your upper body to work too. No worries though I really enjoy it.

7 more days and I'm halfway through my delicious veggies for breakfast diet. I can't wait! I'm excited to see what these scans say and so is Robb. A bit nervous too though because if nothing is working I don't think I want to hear anymore bad news. I'm still feeling good though so that should stand for something.

http://robbwolf.com/?p=1028

http://www.youtube.com/watch?v=KNjXtFi3dUQ

Both of these are good! Read and watch. The first is informational and is basically how I'm eating but I am eating carbs. This will lay it out so I don't have to have suuuuupppppper long posts everyday. Everyone would be bored then. The second thing is a video that Sage B. had posted on her Facebook and it was hilarious so had to post it so everyone could laugh too. Got to love us redheads, we sure are a bit crazy hehe.

On to my WOD:

"Rhiannon"

Max double unders in 10 minutes

#-609

This was really hard. My arms were so sore as is and to have them tense the whole time for this was ridiculous. I even shortened my rope so I didn't have to spin as much weight. I'd like to try this fresh once to see how I do but all in all was satisfied with this number.

Oh yah, I'll try to make this quick because I'm getting to be long. I want everyone to understand that even though the military screwed up, my doctor and case manager are taking excellent care of me. My doctor called me at 8pm tonight and was still at work working on my case because he's leaving for a few days and wants to make sure my case manager can handle things while he's gone. My case manager spent 4 hrs working my case today. I'm not there only patient trust me. They have a ton. They are doing everything they possibly can to make this as speedy, painless, and correctly done as it can be. I want to reiterate..... Melanoma has NO CURE! I'm not just another patient that has a typical cancer that they can just hook me up with chemo and radiation and I'll be all better. If that was the case I would of started that 2 months ago. This is serious and we are doing everything we can to make sure we are taking out the extra time that is being wasted. This has to be done right or I will miss my chance. I just hope everyone knows that I'm not mad at what has happened and I'm not pointing fingers at anyone. I'm looking at the future because there is no point on focusing on what did happen or what could have been because it didn't happen that way. It happened the way it did for a reason and I have no worries.

37/42; 18/52

Ok another update. Talked with the UCLA doc again and they will need scans again so I got to get ahold of my Oncologist at San Diego again and I will be down there next week. No exceptions. I'll probably be taking 3 days off work or so for the biopsy, MRI, and CT scans but hopefully I'll know more tomorrow. The swelling in my leg looks gone so that's awesome but I've been noticing my scar is starting to look a bit odd where that knot was in my leg and it's been itching. I'm going to tell the doc about that too because compared to the rest of the scar it feels like the knot is back but pretty sure it's just scar tissue.

My picture made it on to the Crossfit Journal article that came out today. Pretty excited, I look all dirty, HA! Also, been getting some good feedback on the blog and I appreciate it. Glad I can keep everyone updated as well as make you smarter. I love helping people. I got an email from a guy that I talk to on Facebook today while I was driving to the gym(yes I'm a texter and drive). We've had some good conversations and I just want to write what motivational speech he sent to me because I was all teared up before I could finish(he read my blog today):

"Anyway, I know you already know this, but I just want to tell you that YOU WILL BEAT the Stage 4 Melanoma. Keep up the good work. You know that is not going to be easy......so you need to fight harder, and when you'll find yourself in a weak and sad moment, remind yourself how strong you are and how many ppl are cheering for you!"

Thank you Cristiano you truly touched me with that and I wish you the best:)

http://www.citizensreport.org/2009/12/08/new-concussion-policy-for-nfl/

K post is getting long so let me wrap up with my WOD:

"DB C2B Lynne"

5 rounds:

Max Reps DB Bench Press (I choose weight)

Max Reps C2B Pull-ups

Rest 5min b/t rounds

1-28,10

2-23,11

3-20,9

4-20,8

5-19,10

#25 DB

This was hard! I enjoyed it though as always. I really wanted to get the most I could out of the bench press because this is weaker for me than pull-ups. I went as hard as I could and picked #25 because it's not to heavy and not to light. The chest to bar focus was getting my butterfly back. For some reason I've been having an extremely difficult time getting this back but of course I nailed it on the last round but was spent by this time. I've been doing enough C2B that I shouldn't loose it again.

Just Thinking

I was thinking yesterday and today and just wanted to say a few things. It's the end of the year everyone is enjoying family, friends, egg nog, and delicious christmas cookies. I wish I could enjoy those things. It's things that only happen this time of year, bummer. I hope no one takes advantage of the holidays. To have people you love and that love you are a blessing, oh and my mom's christmas cookies are the best. We used to make them growing up. I miss those days sometimes.
I wanted to take a minute and look back on my year of 2009. I realized it has been the best, most accomplished, and worst year for me. I don't remember what my New Year resolutions were but I can only imagine that they weren't any of the bad stuff. I have:

-Went through the hardest enlisted military school there is and graduated to become one of 38 in my job today
-Have completed more college (31 semester hours) in 4 months than any civilian ever has
-Had to deal with the most drama at work this year (crazy army wives, someone telling me the want to hurt themselves)
-Quit drinking
-Competed in the 2009 CF Games
-Lost 12lbs which put me at 17% BF
-got in the best shape of my life
-ate better than 99.9% of the world
-got arrested for drunk in public
-broke into my apartment by throwing a grill through my window (from one above)
-Met the love of my life that I can't ever be with because he's an idiot (no offense Rudy)
-became a very knowledgeable trainer and have helped many
-found the best people at my new awesome CF gym
-got diagnosed with Stage 3 Melanoma which required loss of tissue and 16 lymph nodes in my right groin, no feeling left, and my Sartorius muscle moved to a different location. Was considered disease free after this
-my grandfather passed away
-my cousin got out of jail( I love you Shauna)
-my other cousin put in jail and on trial for murder
-my brother turned 21 and is official to gamble his heart away
-voluntered helping numerous families with entertainment for their kids
-diagnosed with Stage 4 Melanoma (going to beat this too)
-got my first Muscle-up, 175lb clean, 150lb snatch, 43 pull-ups, 12.1sec 100m sprint, 3:14 Fran(no butt ball), did Elizabeth rx'd for first time, 160lb thruster, 205 front squat, 18:56 Filthy 50, 87 unbroken double unders, and tired of typing here

I must say this has been an amazing and upsetting year for me. I don't think there are to many people that can top this. I know God is setting me up for something incredible. To go through this much there is a plan waiting for me. I can't wait to figure it out. I really hope everyone enjoys this holiday season to the best of their ability because you deserve it. All anyone needs is love. :)

36/42; 17/52

Sorry about the delayed post. It's hard to do when your power goes out for about 5 hours at night. I have a lot to write today so I will do 2 maybe 3 posts.

http://www.latimes.com/features/health/la-he-nutrition30-2009nov30,0,852160.story

This article isn't like "Oh my Gosh" but it's a little interesting. I got a great call from the doc at UCLA. Not really but was trying to get you excited for a second. I was supposed to be going down there for an appointment on Thursday about results and the trial and etc....but now it's canceled. I guess the rest of the tissue that was sent over has no more Melanoma cells in it. Do you know what that means? Yep, I got to go get another liver biopsy done. I thought I was in the clear but now I'm not and we just wasted another week for this and probabaly 2 by the time I actually get it done, results are sent and the test is done again. I originally was going to go to UCLA for this but now I think I might go back down to San Diego because I think I will have to be getting scans done again. I will find out as soon as I can about that. This is a bummer. I actually just started crying at work and I don't know why. Probably because I feel helpless in all of this. Usually when I get aggrivated with someone I will just take whatever it is they are doing and do it myself because I know it will be done quickly and correctly. On this I can't though and I think the pressure of it all just caught up with me. I told my master chief what's going on and he actually gave me a hug. It was nice considering all I work with are dudes besides one other female......kinda hard to have that girly support here.
On to my WOD from yesterday:

A1. Deadlift 5,5,5 rest 120sec b/t sets (no bouncing and only go up 5lb pr from day 18)
A2. True eccentric HSPU 6,6,6 rest 120 sec b/t sets
B1. KBS 1.5pd 15-18 x 3; rest 90sec b/t sets
B2. Anchored sit-ups 35 x 3; rest 90sec b/t sets

A1- 205, 220, 230
A2- HARD;rx'd; trainer pushed down on feet as I resisted all the way to ground
B1- 18 x 3 unbroken
B2- rx'd unbroken

230lbs felt heavy compared to the last time I pulled 225 but I figured that's from having the HSPU involved with it. I think I have finally learned how to DL. We will see once I can max out. The HSPU (thanks Colin:)) were really tough. I resisted really well on the first rep and sometimes the second, but it all went to crap after that. I tried and that's what mattered. The KBS were fine even though the combo with the sit-ups had a nice twist to it on the stomach and back. Sit-ups were easy but also been doing those forever.

35/42; 16/52

I think we should mandate 3 day weekends. I could get a lot done with 3 days off. Plus to only have 4 days at work would be awesome! I had a good rest day today. Had a lot of things I wanted to do and got about 3/4 way done so I'll just do little pieces throughout the week. I'm really craving some sushi so I asked Robb if it would be cool to eat as long as I limit the rice intake. Still waiting on a response so I'll go tomorrow night if he says it's ok.

I went to church this morning, again another awesome service.

http://www.nacactfca.org/articles/Hart-eng.htm

Really good article on the 400m run. A must read for all the trainers and crossfitters.

34/42; 15/52

I had an excellent day today...well for me. I was awake all day up until now. I'm sleepy. I got to hang out with my girlfriend Karla which I haven't seen since I was in San Diego about a year and a half ago. She came over and hung out while I finished some stuff, then we went to the movies, and then dinner. I love friends especially old ones because you know they will always be there for you and vice versa.

http://www.livescience.com/history/080806-human-evolution-olympics.html

So today was the day of the Lumberjack 20. My gym participated in this and it was an honor to watch(wished I could of done it but not ready yet) and cheer everyone on as they pushed their heart and soul through this workout remembering our fallen soldiers from Fort Hood last month. My opinion on the whole thing, I think it's disgusting that someone like that made it into the military and was in for as long as he was. I wished I could of been there to give him my Sparta kick and then take his gun and shoot him with it. How dare them.

Anyways, on to my WOD:

A1. High bar back squat @ 40x2; 4-6x4; rest 120sec b/t sets

A2. Strict Supinated Pull-ups @ 30x1; 3-5x4; rest 120sec b/t sets (add weight if complete 5)

+

3 Rounds:

Run 400m @ 80%

Row 500m @ 80%

rest 2 minutes b/t rounds

A1. DNF

A2. BW, 5, 10, 15

4:02, 4:03, 3:59

I was going to do the back squats but since all the bars were being used today I had to skip it which is probably better with my leg sill being a bit swollen even though today it almost looked normal again so I figure a couple more days. The pull-ups were hard with the weight, I only got 4 at 15lbs. On the metcon (thanks Colin even 80% is nice) I ran faster than I wanted but it felt like 80% to me. So unless I got faster compared to before I was running about 95%. Row was perfect though because I could just watch the screen the whole time. Goal was 2:00-2:02 pace. Kept it for the most part. On to Sunday!

33/42; 14/52

Well called UCLA today and got an appointment scheduled for Thursday. Hopefully there is good news. I got 50% that I'll have the protein they are looking for, then 66% chance that I'll get put on the drug, and then finally a 70% chance I will respond to it. You know what I don't get? How inhumane clinical trials are. It's like well you don't qualify so, sorry there is nothing we can do oh but by the way you still need to take this placebo pill and let us monitor you and see what your outcome will be without any help. Oh man that would be horrible to hear. Hopefully my plan is staying here and still making change in others by touching their life in some way. If not, well then that's not the plan set out for me. Anyways, leg is still swollen. Starting to wonder if I have lymphedema. Great just another thing to add to the list.

http://startingstrength.com/articles/incremental_increases_rippetoe.pdf

On to my WOD:

Power Snatch 3,3,3,1,1,1 rest 180sec b/t sets

+

Dip Squat 5,5,5,5 rest 180sec b/t sets

+

3 Rounds:

15 GHD Sit-ups @ 2020; rest 60sec

15 Back Ext @ 2020; rest 60 sec (use 10-20lb DB)

80,95,105,115,DNF,DNF

140,185,205,235

Rx'd w/15lb DB

The snatches actually felt strong today but I felt it pulling on my leg at 115 so I just stopped. I probably have one of the lowest starting positions for the snatch so my legs really take it on this one. The dip squats were great. My focus was straight torso the whole time and I was popping it a bit at the top. This was more painful to my bones then it actually was hard but I enjoyed it. Last was GHD and back ext. Figured 15lb DB was good and man was it. My back and butt were on fire! Satisfied with another day at CFV. Thanks Colin:)

32/42; 13/52

Not to much to say today I don't think. Work is boring because my leg is still swollen and don't want to make it worse so I sit at my desk all day and do training. I'm feeling pretty good, was a bit nauseated today but I think it's from all this stuff I'm pumping through my body so that is a good sign if that's the cause.

http://www.youtube.com/watch?v=ahL4wvjoARs&feature=related

This part of the movie is my favorite and I feel I can finally relate to it because that's my stubborn self getting mad and kicking my cancer to the end of it's life! Haha.

On to my WOD:

Push Press 5,5,5,3,3,3 rest 180 sec b/t sets

+

3 rounds:

50 Double Unders

Row 300m @ 85%

80,95,100,115,125F,125

Time- 7:59

I'm happy with the push press. I failed on #3 at 130 when I did this a couple weeks ago but only had 3x3 and today I had 5x3 before I even hit the 3's and got 125. The time for the WOD was slower than I wanted but for some reason double unders and rowing are a horrible combination for me. I have a hard time finding a good rhythm. The row was nice, I notice I'm pulling about 1:36-1:43 on 100% so figured about 1:59, staying under 2 was the goal even when I get tired. I accomplished that.

31/42; 12/52

I've been talking with Robb Wolf a lot and he wants me to start sending him a food log everyday so he knows if something is wrong or things aren't working out right he can tweak what I'm eating. I started yesterday and he said I'm doing good so far. I'm going to be testing the ketones in my body and letting him no that as well. The reason I bring this up is because it's a great thing to do. I have never done a food log before because....um.....I'm lazy I guess. HA! No I'm not I just never seen a reason for it until, I started. I kept telling myself I was going to give into the temptations of the strawberry cake I made for the guys at work tonight, the grilled cheese sandwich with tomato soup (classic), or even cheesy garlic bread dipped in the best sauce ever. Now that I don't have the option to cheat at all, I want it all but Robb (even though he doesn't know it) saved my life again. The last thing you want to write down in your log after the whole day was awesome is: HUGE slice of strawberry cake with vanilla frosting. On top of just looking at it yourself saying "Man I'm such an idiot and my stomach hurts" now I got Robb yelling at me as well telling me yah you are an idiot and your killing yourself too. HeHe I made all of you hungry now huh? Anyways, if you haven't tried a food log, try it, even for a week. It will help you stay on the yellow brick road:)

http://www.youtube.com/watch?v=qY_-1GGebQE&feature=player_embedded

I got this video off a friends' site and it's excellent! I know a lot of crossfit folks struggle with rope climbs. This video will help I promise. I watched it and now I want to climb a 50ft rope just to see if I can.

Last thing, took one more rest day. Leg is still swollen but I will be back in the gym tomorrow to finish the week off strong. I will be calling UCLA tomorrow too to talk to my doc to make sure he got the sample from Walter Reed and when I should be making an appointment to go in. Again, let's pray that I get into this one. My Oncologist in San Diego said 70% of patients are responding to the drug they are giving them. That's the best odds my docs have seen for Melanoma (and me too from reading A LOT).

30/42; 11/52

Today wasn't supposed to be a rest day but my leg is still extremely swollen and I think doing anything on it will make it worse. I even sat on my butt all day at work with my foot propped up. I felt lazy. I did get some good news though.......amazing huh! I don't have to go back through another liver biopsy. They are going to pull more samples from my original surgery and get it out to UCLA by tomorrow. So I should be in there next week with results, options, and hopefully starting something to get rid of this disgusting cancer.

http://startingstrength.com/articles/core_stability_rippetoe.pdf

I must say Rippetoe is a genius. I love the way he speaks about training.