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Old 07-09-2008, 05:21 AM   #1
Danielle Benford
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Danielle's Dungeon

23/F/5'8"/140
Tampa, FL
Process Engineer & graduate student


I've decided to start posting my WODs. Actually, my workout partner (Tereza "Smalls") is forcing me to post here, as I was perfectly happy with my dorky little Excel sheet

At this point, I have been doing CF since mid-May (almost 2 months).


My 2nd time doing CrossFit Total:
Back Squat = max @ 115#
Shoulder Press = max @ 55 (PR by 5#)
Deadlift = max @ 150 (PR by 15#)


Last edited by Danielle Benford; 07-09-2008 at 05:22 AM.. Reason: required the pepper dancing. it was a must.
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Old 07-09-2008, 07:15 AM   #2
Tereza Ohley
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Re: Danielle's Dungeon

Hey lady good job today. And thanks for the awesome T shirts
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Old 07-09-2008, 07:18 AM   #3
Vanessa Sisson
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Re: Danielle's Dungeon

Hi, I just posted in Terexa's log too and my numbers are similar for the both of your max's. I am so glad there are some ladies on here that I can identify with. We'll have to cheer each other on as we progress.

p.s. I'm in grad school too. I feel your pain!
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Old 07-09-2008, 07:28 AM   #4
Danielle Benford
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Re: Danielle's Dungeon

Thanks for the welcome, Vanessa!

Grad school is rough... but doing CF makes me feel prepped for anything!

I realized that I didn't post my current goals for myself, so here they are:
- bodyweight pull-ups
- bodyweigh push-ups (no more of this girly crap!)
- cut body fat (have lost 2% in the last two months)
- lean out a bit
- get uber-STRONG! (who DOESN'T have that goal with CF?)
- be able to do HSPUs
- properly incorporate Zoning (with a slight combo of raw & living), IF, CR

I am sure more goals will come with time, but I feel this is a sufficient list to start with.
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Old 07-09-2008, 08:23 AM   #5
Tereza Ohley
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Re: Danielle's Dungeon

You're so good Danielle. Your persistence, organization, and willingness to educate yourself on Crossfit, diet, etc. is really motivating to me. Thanks for being my workout buddy.

Sappy but serious!

P.S. I had cookies for snack, but I had an egg instead of twizzlers for lunch. PROGRESS!

Last edited by Tereza Ohley; 07-09-2008 at 08:29 AM..
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Old 07-09-2008, 09:14 AM   #6
Danielle Benford
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Re: Danielle's Dungeon

Whaaat? No twizzlers?! KUDOS!
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Old 07-10-2008, 04:21 AM   #7
Danielle Benford
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Re: Danielle's Dungeon

WOD: Run 10K (6.2 miles).

Haven't run over 6 miles in about 8 years!

Time: 65 minutes, approximately.
I accidentally bumped the emergency stop piece in about my 4th mile, which is why my time is approximate.
Damn treadmills. Next time, I'm running outside.

Also - broke my right foot in the middle in three places over four years ago, which usually messes with me mentally when it comes to running. Today, that didn't happen at all. Many thanks to CrossFit for helping me prepare mentally over something that has plagued me for four years.

Last edited by Danielle Benford; 07-10-2008 at 04:50 AM.. Reason: your mom told me to.
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Old 07-10-2008, 08:26 AM   #8
Tereza Ohley
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Re: Danielle's Dungeon

I think you were faster than 65 minutes. You didn't start that before me.

P.S. Nick says he wants to join the Y and join us in the mornings. I'm excited because I've been very jealous that you have a cut up awesome Crossfit man and I don't.

Last edited by Tereza Ohley; 07-10-2008 at 08:30 AM..
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Old 07-10-2008, 12:10 PM   #9
Danielle Benford
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Re: Danielle's Dungeon

Yeah the whole emergency button thing through me off, but I didn't want to guess too low.

Yay! It will be fun to get Mrs. Smalls a.k.a. TrackStar working out with us! The more the merrier =) Then next time we hit the WOB he can do drunken burpees with us!
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Old 07-11-2008, 05:19 AM   #10
Danielle Benford
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Re: Danielle's Dungeon

REST DAY. Thank you, coach!

Was thinking about attempting CR today, but I think I need to master Zoning before I get into CR and IF. I tried IF the other day, but I felt like I ate too much during my non-fasting window. I was proud that I made it 18 hours, though!

Note to self: one step at a time =)

While reviewing my oatmeal and Silk nutrition facts this morning, I realized that my normal breakfasts aren't quite zoned. I have been doing well with lunch and dinner (I've been trying Zone recipes and then portioning them out in tupperware), but I need to master breakfast. Days when I make egg whites the base protein for breakfast, I Zone correctly. Usually make it omelette style with some veggies, and add an apple. Days where I have less time and end up eating oatmeal are not so much in the Zone (lack of protein). I don't want to give up my oatmeal, so next breakfast I will calculate the oatmeal + Silk, then see how many egg whites I need to make to get the correct P:C ratio.

I guess that just goes to show how much better it is to work with the all-natural ingredients: not only are the they better for you, they provide easier Zone calculations, too.

I'm going to pick up a food scale on the way home from work today. I've been eye-balling the proportions, thinking that would get me into the Zone. Now I realize that to achieve the best possible results, I need to get hardcore. It's time to buy a food scale.
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