Looking back on 2009, I realize that I've been through a lot of change this year, and I'm ready to put this one in the history books! I usually feel a little sad this time of year, maybe because I didn't realize what I imagined for myself, or maybe because I don't know what the hell I want to be and have no road map to get me there. To be honest, I tend to get a little overwhelmed, really. Well, it makes me happy to say that this year, I feel much more positively about where I've been and where I'm going. What's changed? For one, this year I've made significant strides towards becoming the person I always wanted to be. I think smart goal setting, hard work, motivation, and perserverance have made the difference. I've also met so many wonderfully motivating, inspiring, and supportive people this year who have given me the room to push myself and do things I never thought possible - on every level - emotional and physical. I have completely changed my state of mind and outlook on life. All in all, 2009 was a big growth year for me. So, tonight when the clock strikes midnight, the ball drops, and "Auld Lang Syne" plays on the radio, I'll be happy knowing that I'm starting 2010 on a positive note. In fact, I am determined to make 2010 the best year of my life so far. Cheers to positive thinking!
Thursday, December 31, 2009
Monday, December 28, 2009
I was supposed to do the workout and Paleo dinner with the CFC Women tonight at Jess K's house - which I was really looking forward to - but, once I got the news that one of my closest friends was performing at the Saxon Pub tonight, I just had to be there to support him!! So, instead of trying out Jess' kickass pull up bar and some delicious concoction called "Paleo Ice Cream", I'll be busting out a fast and furious workout so that I can make it to the Pub in time for the show. It looks like this and I got it from the WOD Shop website (coolest site ever!): Warmup: 3 rds 10X squats, push ups and rotations 800m row WOD "Anderson" Max rounds in 20 minutes: 5x Burpees 10x Pushups 15x Situps 20x Squats 400 m row cool down
Then, I'll get cleaned up and head out to the Saxon for some Bob Schneider karaoke!
Saturday, December 26, 2009
Today's WOD came courtsey of the CrossFit Central Relentless Bootcamp blog (thanks!) and a couple of additions of my own. I wanted a real doozie to help me sweat out all of the holiday indiscretions ;) and I needed to make sure I got my 100 sit ups and squats in for the day. So here it was: *400m row (2:00 minutes) 21-15-9 reps: Overhead squat (22 lb bodybar) Burpees Situps Pushups *400m row (2:00 minutes) 3 Rounds: 10x Push Press (20 lb db) 15x box jumps 20x dips *400m row (2:00 minutes) 50x squats 50x situps Stretch Finished this in 30 minutes on the nose. Was pretty tired and got a lot of funny looks from my neighbors who were also in the gym. One asked, "are you training for a sport?" Haha.
Some of the girls I train with were watching the video below, and thinking that we need to make our own video soon. Not sure if my iPhone camera will work well, but I'm going to try to start capturing more of our workouts, at least in photos, for us to document our progress. It really helps to see yourself in action! And, you can share with friends and family, so they can see what you've been up to. Check out some inspiring ladies of crossfit: We also set goals to be able to workout in our sports bras - no tshirts, this spring! If the guys can parworkout with their shirts off, so can we. Its all about confidence, ladies! So, its 100 sit ups everyday until the first day of spring. Then, it will be time for everyone to meet "The Situation". Re: Jersey Shore . Loves!
Wednesday, December 23, 2009
Thought I would post a little Christmas diddy, courtesy of Wham! "Last Christmas" is one of my favorite holiday songs ever. And, how dreamy is George Michael in this video?! Meow. This came out when I was 7 and I remember thinking George was the hottest thing on the planet...until 4 yrs later when I met The New Kids on the Block. Holy cow. It was all over after that. I loved that Jordan Knight. We were going to get married. What do you think? I'm almost embarrased, but I have no shame: Ha. That makes me laugh!
Tuesday, December 22, 2009
WOD in jeans and wigs?! Check out how much fun CrossFit workouts can be courtesy of CrossFit Stkhlm in Sweden (yes, its international, bitches!) Love those pleather leggings... I bet CFC could put together a sweet video. They've got some real lookers. ;)
Tonight, some of the girls are getting together to do our own WOD at my place downtown. We'll have some fun with this one! Sheck it out: Outdoor workout: Warm up Run 800m Indoor workout: For time 400m Row 10x Renegade Row (15#) 20x DB Deadlifts (35#) 30x DB swings (one 25#) 40X Sprawls 50x Squats 60x Sit-ups Hopefully my neighbors won't mind us totally taking over the gym at my building. Since we're not occupying the eliptical machines or the treadmills, I'm sure we'll be fine. ;) Heck, we may even inspire some people to do a REAL workout. I'll take some photos as proof! Yee-Haw.
Sunday, December 20, 2009
Its good to relax and celebrate the holidays, but there's no reason to be lazy or use it as an excuse to eat poorly. Two whole weeks without CrossFit Central classes is going to be tough, but thanks to the decidation of some fellow Crossfitters, I think we will be able to get through it without compromising anything. Plus, we've got to be prepared for Angie on the first day back to classes - Ouch! ;) This afternoon, Lory C and I met up at the hike & bike trail for a spontanious boot camp-style workout. It consisted of:
- 3 Rds of 20 reps each- box jumps, knees to chest, and pushups
- 800 m run
- 200 m walking lunges
- 200 m sprint
- 10 long jumps then 10 lunges (repeat) all the way down the Lamar pedestrian bridge (its long!!)
Monday and Tuesday morning, some of the crew from the original Deep Eddy bootcamp (MWF) are going to meet up at 6:30 am to get a workout in. Anyone who's interested can meet us at Eliers Park. Bring it.
Tuesday night, I'm planning to meet up with Lory C and some of the girls from the Women's classes for a workout downtown. We'll have a field day with this one.
And then Thursday, Christmas Eve morning, Mel is hosting a Filthy 50 workout at the park by her house. I hope I'm able to make it to this one!! Looks tough! 50 consecutive reps of each:
- Box jumps, pushups, DB/KB swings, walking lunges, dips, DB/KB push press, supermans, burpees, elbow to knees, double-unders.
Whew! I'll post a record of how it goes!
Wednesday, December 16, 2009
Tuesday, December 15, 2009
Today, I am making a tough choice - one that I have had to make many times in the past 3 months since I started on my journey.
I'm choosing to go eat clean, go to the gym, and get some sleep rather than heading to a co-workers house for a holiday feast (homemade lasagna, dang!!!). Not only is it tough to pass up the good food, but its also tough to explain to coworkers why I've stopped participating in all the after-work activities, when I used to be such a fixture at those events. Some people are supportive and understand that my new lifestyle requires some sacrafice. Others think I'm selfish and don't want to bother with them anymore. That's certainly not the case, but you can't really convince the nay-sayers, now can you? Its their job to hate...
I know the key to having a harmonious life is balance. I'm going to my company's holiday party later this week, where I can spend some quality time with my co-workers to let them know they are still important to me. It won't be as fun as the episode of The Office, but I'm sure I will be entertained!
It's a compromise though - one night out during the week is really all I can do - especially when that means I'll miss a CrossFit workout. (and its the last workout for 2 weeks - that's a big sacrafice!).
Same is true for my social life outside of work. I have to make choices all the time. I miss being spontaneous and up for anything. Now I have to plan meals, workouts, and rest time to stay on track. I'm not the wild party animal I once was, but I like the new me. I'm happier being healthier. So, even though it appears that I am missing out on the fun, I know I'm not. And, fear not, I still rip it up from time to time (see: CrossFit Women's Holiday Party a few weeks ago, and my upcoming birthday extraveganza!!).
No party today, however. Here's what I've chosen to do after work:
I'll enjoy every minute of this one! Whooo-lawd, my shoulders are gonna be sore tomorrow.
Results: Thanks to the heavy-hitters joining us in class today, I was able to push it a little harder than usual. I ended up finishing in 12:14 at Rx weight. Still need to work on core strength to improve my lifts, but I'm happy with my performance.
Monday, December 14, 2009
Oh, goodie! Today's Women's WOD is "Christine" - a benchmark workout. Last time I did this one, in October, I had the following results: 3 Rounds: 500m row (no problem!!) 12 Body Weight Dead Lifts (started with 135x1 round, 115 x2rounds) 21 Box Jumps (I modified to step ups 20") Completed Time: 15:15 This time, I'm upping the weight on the dead lift to actually be my body weight - 155 lbs. Just need to make sure I can maintain proper form. I hope to keep my time around 13-15 minutes. I'm so happy to say that I can do this lift at my body weight. Not only have I lost 10 lbs since October, but I've also continued to get stronger, making the BW DL seem possible. Yep - I'm getting amped up for this one! Its ON, Christine! RESULTS: I tried 155lbs at the beginning. I completed 4 deadlifts at this weight then had to lighten the load to a more manageable 135. That was still tough! Especially by the third round - I almost wanted to go lighter again, but stuck it out. And, I'm glad I did!! I can't get stronger unless I push myself - and sometimes I think its more mental than physical anyway. I was able to do 20" box jumps for the majority of the time, but did have to modify to step ups when I got tired - I didn't want to waste time since I was so far behind the rest of the pack. Given, they weren't going for BW deadlifts, but I still hate to be last. My final time was 18:15 - 3 minutes slower that last time - but I think it was worth it to up the weight.
Wednesday, December 9, 2009
I've been serious about CrossFit for a few months now, and while I've seen gains in strength and speed, I have yet to finish at the top of the pack on most WODs - especially those with heavy lifting. My times/PRs are good and probably better than most, but I can't help but wonder if I'm pushing myself enough. I know I'm stronger and faster and capable of much more - I think I just need to get there mentally. Ya know, rekindle that "competitive spirit". I have always been a total perfectionist with a nagging fear of failure, so I'm used to feelings of disappointment and holding myself back. But, as I've learned in so many other aspects of my life, being "comfortable" is not always a good thing. As I build confidence in my athletic abilities, its becoming easier for me to start pushing myself more mentally. Not just to improve my performance in CrossFit, but also to improve my life in general. I want to remember what its like to be the best at something! Ok, so I know I'm a little "in my head" today, but whatever, I'm deeeeeep sometimes. I stumbled upon this artcile at AgainFaster.com that insipired me and sums up what I'm going through nicely. Its written by a fellow Crossfitter in search of his competitive spirit. Read the entire article here. My fave quote: "I lost my competitive fire not because I’ve stopped wanting to be the best, but because I stopped wanting to be disappointed when I was proved anything less. " So true. So true. Enjoy this clip from one of the best competitors around - the Karate Kid!
Tuesday, December 8, 2009
I buy this kind, since I like organic beef. I also like the Turkey Jerky.I am officially loving the Paleo program. Can't imagine how I made it through with so little protein and veggie goodness before. Food is not just there to help you sustain life - it can help you thrive too!
Monday, December 7, 2009
Last weekend was chock-ful o' holiday cheer and I enjoyed every minute of it! Friday night with the ladies of CrossFit turned into a ripper! I definitely could have done without hitting the bars downtown, after hours of celebration at Crystal's house! But, I'm always up for a good time and wanted to get crunk!!
Wednesday, December 2, 2009
I totally need a re-do on yesterday's WOD, which was a benchmark workout called CrossFit Total. Its bascially a test to see what your max weight threshold is for three exercises: back squat, shoulder press, and deadlift. You get 3 reps (chances) to lift as much weight as possible, then its over. Of course there's a warm-up and tecnhique demonstration, but bascially that's it. So, why do I need a re-do?! On Oct 27, I completed my first CrossFit Total workout and the results were: Back squat: 130 lb Shoulder press: 75 lb Deadlift: 165 lb 370 Total I did it again last night and the results were: Back squat: 135 (5 lb over PR) Shoulder press: 85 (10 lbs over PR) Deadlift: 175 (10 lb over PR) **I tried for 185 and couldn't finish it. I'll get it next time! 395 Total I think being sick for a few days really hurt my muscle strength. I know am capable of lifting a lot more - espectially on the back squat and dead lift. I kinda felt like a weenie to be honest, and I would love a re-do if it were possible. I guess I should be happy that I've progressed, even if it is only by a little bit. I'll get another crack at it soon. :) On to today's workouts and progress on my 15-day strict Paleo challenge... This morning, I had bootcamp (brrrr, cold!!) which was fun and challenging. We got to go through an obstacle course with sprints and agility-type of exercises, and then there were these things called donkey kicks, which made us look really goofy - I'm sure you can imagine. Nothing like acting silly first thing in the morning - it really sets the tone of the day. Tonight, I'll join the ladies for our CF Women's class. Our workout is: 5-5-5 Shoulder Press 3-3-3 Push Press 1-1-1 Push Jerk Look at that! A chance to work on my shoulder strength and press form. I wonder if this is a heaviest weight thing, or if there is an Rx weight...we'll see. Either way, my shoulders are going to be tired tomorrow. Look at that form! If Marilyn can do it, so can I! Day 3 of 15-Day strict Paleo challenge is going well. I've been adhering to this diet 90% of the time for the past 2 months, so its not a big change. But, I'm definitely not allowing any slip-ups...at least during the week. That will allow me to see the most progress possible in 15 days. Conincidentally, my birthday falls on the last day of the challenge, so I will REALLY enjoy the bday cake and yummy dinner & margs at Gueros. ;)I love rewards...
Monday, November 30, 2009
I may be good at many things, but being sick is not one of them. I'm not talking about head colds or allergies here, I mean stomach flu want-to-die stuff. That's what I've been dealing with for the past few days and I've been pathetic. Maybe its because I live alone and its hard to take care of yourself when you can barely move, or maybe its because I'm sooo rarely sick - especially like this - so it takes me off guard. Either way, I'm horrible at it. This is what I keep thinking will happen to me any minute now: Enjoy a little humor at my expense. The only thing positive that has come out of this is my desire to totally kill it in the gym once I'm back to feeling better. Laying around all achey and stiff makes every fiber in my body crave a good workout. And, I'm pissed that I'm missing a good workout today - the first of our 15 day challenge (its the Fight Gone Bad workout!). Dang. But, I know I need the rest to help my body fight off this bug. I'll just have to wait it out. And the worst part: Oh man, I really, really want to get my appetite back. I've been making myself eat, but can barely manage to get the bare minimum of calories that I need - just the thought makes me want to yak. Not fun at all...BOOOOO! Hope I can kick this soon! Until then, more rest and more waiting.
Monday, November 23, 2009
This year, I'm planning ahead so that the holidays won't throw me off my game plan. That means, planning workouts when the gym is closed, sticking to my 'menu', and determining ahead of time if and when I will have a treat (like pumpkin pie). I read this article from the Eat Clean Diet newsletter that helped put it all into perspective and gave me some tips on how to stay on track. I volunteered to 'clean-up' our typical Thanksgiving dinner with some gluten-and-dairy-free alternative side dishes. Replacing the sweet potatoes and peas (both higher-GI starches) will be a delicious butternut squash 'pie', and steamed asparagus. I'll forego the stuffing, mashed potatoes, rolls, and the cranberry sauce, in favor of white meat turkey, butternut squash, and asparagus. Fortunately, its not too tough to make this meal Zone/Paleo friendly! I will also keep the portion sizes down to what I would typically eat at dinner. Don't wan't to be stuck in the food coma that typically follows overeating at this meal. I need to be awake and ready to cheer on my Horns!! My workout schedule for the week is: M - CrossFit Women's 6PM T - CrossFit 6PM W - CrossFit Women's 6PM Th - Boot Camp 6:00AM (OPEN TO ANYONE) F - OFF Sa - 3 mile Row, 2 mile run Sun - ACTIVE REST (walk around Town Lake; stretching) Kicking it off today is the CrossFit Women's WOD: 800 m run 3 rounds, 21-15-9 reps for time Box Jumps Lunges Ring Rows
Thursday, November 19, 2009
What a weekend! Took Friday, Sat, and Sun completely off from workouts. Stuck to my diet - minus the wine and lunch at Magnolia Cafe (couldn't resist the Mag Mud!). Managed to get back on track today by cooking some meals for the short week. It always makes me feel better to plan ahead! Although this week is short, I'm still going to get in my 5 workouts. I am determined not let the holidays hurt my progress. The first week of Dec will kick off an intensive 15-day challenge which will help finish up the second month of my personal challenge. I'm hoping to be lean and mean on my birthday!! A look back at last Thursday's CrossFit Women's WOD: As many rounds as possible (AMRAP) in 20 minutes: 10 pull ups 10 push ups 20 lunges 20 box jumps I did 5 rounds. Not bad, but I think I could have pulled out one more round if I would have rested a little less...ah, there's always next time, right?
Wednesday, November 18, 2009
Yesterday's WOD "Crystal" killed. The pushups immediately following the pullups were the hardest part. Today my pecs are on fire! DANG. I finished in 22:43, which wasn't too bad, but I think the Rx cut off was 20. I was totally destroyed after bootcamp this morning! Looking forward to having this evening and tomorrow morning off. I need the rest! On a totally unrelated note - do you remember when Mariah Carey was hot, and hadn't yet jumped-the-shark with "Glitter"? This jam is from '98 and takes me back to when I was 19 living in Philadelphia. Loved it!
Tuesday, November 17, 2009
Its the beginning of week 4 of my 5x training and Paleo nutrition challenge and I'm really starting to see some great results. I've regulated my diet a bit, so that I'm eating more veggies, which will help with calorie-counting (in fact I'm enjoying some celery right now)! Also, adding in more protein after my workouts and taking some amino acid supplements to help with muscle repair/development. I've maintained my 10lb weight loss that I reported last week, but have noticed that my clothes are fitting a little looser than they were last week. This hopefully means I'm changing my body composition more than weight, which is exactly where I want to be. I'm also noticing a lot more strength in my workouts - in fact I've been able to do to Rx weight on most WOD's for the past 2 weeks. This is a great feeling for me! Today's CrossFit WOD is named after my coach, Crystal: It will be bad-ass, just like her!! 4 Rounds for time: 25 pull ups 25 push ups 25 sit ups 25 squats I'll post my time and thoughts later this week!! Last night's workout was fun. I finished in good time using the prescribed weight. Must be a result of consistent training. ;) I'm looking forward to participating in the CrossFit Women's 15-Day Challenge that starts Monday, Nov 30, and runs through my birthday, Dec 18. We'll be holding each other accountable for food logs, attending extra workouts (Saturday workouts!!), and tracking our progress using a benchmark workout. This is like the cram session before the final exam (in this case, the exam is my 31st bday!!) Then, all I need to do is get through Christmas and the first few weeks of January until my 3 month challenge end date. It's put up or shut up time!! After that, there will be a new goal and new plan for success. This time, I'm adding in some financial goals to the mix - I need to get rid of the debt before I can truly be free!
Thursday, November 12, 2009
Its Friday, Yay! Yesterday's CrossFit Women's WOD was named after Mel, fellow Crossfitter and avid blogger. The workout was tough and fun, just like her! Check her out - she's the hottie on the right! "Mel" 3 rounds for time 30 Box Jumps (20") 20 Push Jerk (75# Rx - I did 65 lbs) 10 Pull ups (kip w/band) 200m run My time was 18:23. Not as good as I had hoped, but I was proud of myself for sticking with the 65 lbs and doing as many box jumps as I could before I modified to step-ups (for the last round only). On the positive, my kip pullups are getting a lot better. ;) Couldn't make it to boot camp this morning, so I'll have to workout on my own this evening. Since I don't have access to the barbells/kettlebells at my home gym, I'll do the WOD from last Friday: WOD For time: 21-18-15-12-9-6-3 reps of: DB Snatch (30 lb Rx) Push Ups Goal is to do this in less than 20 minutes. It will be hard, but I'm up to the challenge! Once this is over, I'll be ready to officially start the weekend. Woo-hoo!!
Wednesday, November 11, 2009
Time for jams!! "Bulletproof" by La Roux: Loving this song right now! Its on heavy rotation right now with Passion Pit and GirlTalk. What can I say?! I like the strange electro jams! Seriously, I'm practically raving in my cube my now. All I'm missing are the accessories - the glow sticks and whistle/sucker/pacifier/, etc...best part is, no one has questioned my sanity. In fact, its going pretty much unnoticed. Maybe my neighbors are experiencing their afternoon carb-load haze, but someone needs to breathe a little life into this place. I mean, dang! If I've got to be stuck in this place I might as well have some fun. Another jam! GirlTalk from Feed The Animals: Mashup of "Whomp there it is!" and "Big Country"?! Genius. Anyhoo.... Yesterday's CrossFit WOD was haaaaaaaaaaaaaard. CrossFit WOD: "Carey" 3 Rounds for Time 30 BB Snatch (45 lb Rx) 30 Wall Ball (14 lb Rx) My time was 20:10, and I Rx'd weight. Tough, but I'm proud of myself for sticking with the heavier weight. Coach Carey, who inspired the workout, did this workout in 9minutes and change. Whhhooo-wweee! That's why she earned the title of 3rd Fittest Women in the World. Damn!!! This evening I'm off, so I plan to do something fun.
Monday, November 9, 2009
I definitely was a little loose on my menu this weekend. I managed to stay in the zone, but I did enjoy some wine, dairy, and bread (none of which are on the Paleo menu). I guess that means, it is time to clean it up this week! Thankfully, its ok to slip up once in a while - as long as you get back on track, you're cool. This is a lifestyle change, not something temporary, so I should get used to constant temptation and just deal with it. I did right by the rest of the Rx for the weekend - I got lots of rest. I really needed to recharge for the week. There will be a lot of external stress (work, commitments, etc) to deal with this week on top of the grueling workouts. I'm loading up on my Emergen-C now, to help get me through it all. Today's CrossFit Women's WOD looks fun: Tabata circuit: Swings (E16kg) Ab Mat Situps Dumbbell Push Press (E25) Body Weight Squat I'll post my progress tomorrow! Got some new lulu gear, so that should put a little pep in my step!
Friday, November 6, 2009
Thursday, November 5, 2009
I'm almost at the end of my second week of clean Paleo eating and 5x week CrossFit training, and I'm starting to notice my intensity is suffering a bit. Have the workouts gotten harder? Do I need more than 8 hours of sleep a night? Should I eat more carbs? Probably all of the above...at any rate, I'm finding myself tired when I first wake up and at AM workouts, tired again late afternoon, and then sucking wind through my PM workouts. I have been eating fruit with my afternoon snack in the hope that the sugar will help fuel my workouts. I get through the warm up and the first half with no problem, then its like I hit a wall. My muscles just don't want to work and I can't keep up the intensity. I'm going to talk to Crystal to see what I can do to remedy the situation. I'm thinking it might be time to tinker with the diet or add in some supplements (alchemy, bitches!) In general, I am really happy with the Paleo diet. Its not as hard as I thought it would be, I am enjoying the veggies, and I am definitely getting leaner. I think if I add starches or dairy back into my diet, I might stop progressing. Plus, my allergies and stomach problems are better thanks to Paleo! Yay! Speaking of hitting a wall - I see that Kettlebell torture week continues at CrossFit! CrossFit Women's WOD: Sumo Deadlift High Pull with the Kettlebell (16 kgRX) This is a partner workout where we have to complete reps in increments of 2s, per minute until one team remains. Meaning, minute 1, 2 reps. Minute 2, 4 reps, and so on...should be fun! Hopefully my partner and I will kill it. The SDLHP is one of my favorites for the legs. I love to feel that burn! Just two more workouts to get through, then its R&R time! The weekend can't get here soon enough!
Wednesday, November 4, 2009
I can't do CrossFit everyday. 5X per week is already a lot and there are no classes on weekends except for the free workouts once per month (HEY - the coaches have lives, too!). So, what am I to do if I want a good workout on the weekend? 1 - Run the Town Lake trail - I can always improve on my running, but BORING. Especially if I can't recruit a partner to join me. I like interaction. 2 - Try to do a CrossFit WOD at my gym - And mingle with the meatheads hogging the dumbells/barbells? No, thanks. I wouldn't want to embarrass them with my feats of strength anyway. 3 - Waste my time on a Cardio machine? I could plant my ass on an elipical machine all day and it won't make a difference - that type of workout won't help me achieve my fitness goals. If I want a weekend workout to do me any good and keep me interested, it has to incorporate cross-training with weights, plyometrics, cardio intervals, and stretching. Luckily, my girl Summer has created just the thing for me and anyone else with the same weekend workout needs. Check it out: Beginning next Saturday (11/14), Summer (Certified Personal Trainer and All-Around Badass) will be coaching a boot camp style workout at the new Austin Fitness Training Gym. Details: Saturdays beginning Nov 14 (no class Nov 28) 8:30 am - Informal start time for cardio drills 9:00 am - Official start time for full-body functional training. Bring water, a towel or mat, 5lb or heavier hand-held weights and $15 for the drop-in rate (no long-term committment required!) Location: Austin Fitness Training Gym 9413 Neils Thompson Dr. Austin, TX 78758 Learn more about Summer and her business, SummerFit here. Her workouts are fierce and fun! And, she's an awesome chick. :) I'll be there beginning Saturday, Nov 21. Come out with me!
When I first started CrossFit bootcamps a few years ago, I quickly learned that this ain't no sissy workout. I eventually got used to being filthy from rolling around in car grease at LCRA parking garage, or worse, dog poop at Deep Eddy Park (thanks dog owners!), the inevitable bruises & scrapes, and what can only be describe as "road rash" near my tailbone (ouch!). What I wasn't ready for, however, was the slew of new ailments I would incur from the taking on the indoor workouts. Coaches warn you about this stuff, but you never think it will be that bad. I mean, you're on your way to being bad-ass, your body will eventually figure it and respond accordingly...Right? Besides, who cares if you've got rough man-hands and bruises all over, when you can bounce a quarter off your ass and deadlift your body weight?! I think the bruises and scrapes are a right of passage for CrossFitters and I wear them proudly, like a badge of honor! I got this "badge" last night from the Kettlebell clean & press (WOD was 5 Rds, 400m run and 20 KB C&P). It was my first time with that exercise and it took me a while to get the form down. Unfortunatley, my forearm was no match for the 14KG Kettlebell hitting it 50 times. Ouch. Good workout though. I tried my best and finished over time(22:22), but was happy I stuck it out with the heavier wieght. I feel like I'm getting tougher everyday. I've always been the girl with a bruise or scrape or something that I got from being active (and sometimes clumsy). And I am ok with this, because I don't consider myself to be much of a girly-girl. I still think of myself as "Messy Jessy" - the name my brother gave me at age 8 when we would reenact WWF wrestling on the tramopline. (I had some siiiick moves!!). I guess I'm still that scrappy girl trying to play with the big boys...thanks CrossFit for allowing me to be myself. :)
Tuesday, November 3, 2009
Yesterday's CrossFit Women's WOD has left me pretty sore! I used 25# dumbbells to complete the 5 rounds of 10 DB chest press and 10 DB squat cleans. 25# doesn't sound like a lot, but trust me it was tough. I completed 5 rds at 9:41. Not bad, but I could have gone faster through the squat cleans. I need to get used to not taking breaks longer than a few seconds until the workout is over. Today, I'll be taking on a workout where I can challenge myself to stop less and use the run as a recovery. (Yes, the RUN will be the recovery - I never thought I'd say that!) Today's CrossFit WOD is: 5 rounds for time 400m run 20 Kettlebell Clean to Press (16kg Rx) I haven't practiced the Clean/Press with a kettlebell in a while, so this should be challenging. In other news, my girl Annie is in the second week of her new regimen and has already lost 5 lbs! Congrats, girl! Keep up the good work!! Going through this transformation with friends is such a help - thanks for the support and continued motivation! We will be SICFIT in no time! ;) That reminds me: I haven't weighed/measured myself since early October, so I should probably check in on my own progress. I will update later this week on how it going.
I have set another mini-goal for myself. Each week I will try at least one new fruit or veggie (or a new preparation thereof) and blog about it here. I'm not talkin bazaar, Andrew Zimmerman stuff here. I talkin about the plethora of nature's finest that I have omitted from my menu for too long. Mostly because I was a "stick-to-what-you-know" type of girl, not because I have a picky palate. In fact, I think I've established that I love food. ;) Today, my new fruit is a Comice pear from California. I'm eating it raw in two parts for my mid-morning and mid-afternoon snacks (I'm pairing it with almond butter and turkey to make it Zone-friendly). And the results are in - its delicious! Sweet, juicy with a light crunch, its a prefect fruit to add into my rotation of apples, peaches and berries. This wasn't my first time eating a pear, but it reminded me of a recent episode of one of my favorite shows (and where I borrowed my blog name), Its Always Sunny in Philadelphia. Charlie eats a pear for the first time and has some interesting reactions: Ha! Love that show!
Monday, November 2, 2009
I've been Paleo for one week now, and overall, I've been doing pretty well. I did "loosen my menu" on Friday night and Saturday night, but I didn't cheat all weekend. In fact, I toned it down significantly from what I used to do. I'm proud of myself for making it through the holiday weekend with no regrets. I just kept thinking about all the hard work I'm putting in, and how happy I will be once I hit my goals. I finally trust myself to stick with it. Spent most of my Sunday cooking and prepping meals for this week. On the menu for lunch all week - homemade chicken soup with veggies. Delish. My second batch has less fat and more veggies, to go along with my personal nutrition plan. Check out the original recipe. Also made squash pie - a Paleo version of sweet potato pie using butternut squash and grapeseed oil. It is so yummy - I am using it as a dessert! I also plan to make this in place of the traditional sweet potato side dish for Thanksgiving dinner. On a side note: Peas, mashed potatoes, and yams/sweet potatoes typically make up our "veggie" options at this meal. Unless we partake in a family Crossfit WOD right before dinner, there will be no way our bodies will be able to healthfully process all that starch/sugar. So, I plan to have other Paleo-friendly, low GI options available for those of us who are eating clean. Besides, if I'm going to cheat it will be on pumpkin pie, NOT on some stinkin' potatoes. Moving on... I'm looking forward to a great workout today. We're kicking the week off right with some heavy lifting. I'm sure Crystal will throw some sprints in there too - just for fun! CrossFit Women's WOD: 5 Rounds for time 10 Dumbbell Chest Press 10 Dumbbell Hang Squat Clean (35 lbs dumbbells is Elite weight Rx) This weight will be heavy for the chest press, but right-on for the squat cleans. I'll start as prescribed, then adjust if I have to. I'm not too concerned with finishing first - I'd rather be able to lift the Rx weight for all 5 rounds. I can work on time once I've built the muscle. :)
Friday, October 30, 2009
I spent a good portion of the afternoon researching some Paleo recipies to add to my routine. I need to eat more veggies, but am not clever at all when it comes to preparing them. I might jump off my balcony if I have to eat another serving of steamed broccoli again this week. I mean, I know its good for me and all, but barf! Give me some variety, please. I found a shit load (zing!) of yummy paleo recipies utilizing some new veggies that look freaking amazing. Or maybe I'm just really hungry (I take a huge gulp of water and feel better) - Nope, I was just thirsty. I digress...so, these sites are really awesome for Paleo/Zone-friendly recipies. Actually, these recipies are good for any nutrition plan - just plain yummy. Check them out: Fellow CrossFitters:
- Mel's blog: http://theclothesmakethegirl.blogspot.com/
- Erika's blog: http://eatcleanlivestrong.blogspot.com/
Wednesday, October 28, 2009
Its Day 3 of my strict Paleo/Zone nutrition program. So far so good! I've got lots of energy throughout the day (I used to crash around 3 pm), and don't feel overly hungry between meals. I'm getting used to the real flavor of food when its not processed or overly seasoned - its actually good just the way nature intended it to be. So far today I've had egg whites, almond milk, a peach, some pineapple, celery, almond butter, some tuna, Paleo chicken soup, and 5 glasses of water. Tonight I will enjoy some fish tacos with mango salsa (wrapped in lettuce, of course!). Yum! I'm amazed at how many different foods I am getting to enjoy everyday. Its a lot of prep work, but well worth it! In training news... My first day with Coach JDP was tough! All those deadlifts suuuucked, but on the positive, I was able to do the 20" box jump without stepping up for the first time! Looking back, my fear was just irrational. A little encouragement was all I needed. ;) Deadlifts and pull-ups are still a work in progress, but at least I feel like I've got the movement down. Just need to keep practicing so I can get stronger! After that workout, I wasn't suprised that I woke up tired and sore this morning. I really had to push myself to get through the boot camp workout: Part 1: 3 rounds for time Dumbbell Front Squat (10 lb) 50 walking lunges 20 WallBall (6 lb) 400m run * My time was 16:31 Part 2: 3 rounds, 20, 15, 10 Tricep dips Pushups MedBall Slams (6 lb) Part 3: TABATA 20 seconds on, 10 seconds off - 8 rounds each Russian Twists with MedBall (6 lb) Sprawls Dude! Just writing it all down makes me tired. On the agenda for tonight - 5 mile Row and stretching. I'm soooo looking forward to the stretching part.
Tuesday, October 27, 2009
Yesterday's WOD was the CrossFit Total challenge. You basically have 3 chances to max out on weight for each exercise: back squat, shoulder press, and dead lift. I lifted more weight than I thought I could, which was really fun. I felt like a bad ass. Results: Back squat: 115, 120, 130 Shoulder press: 65, 75, 95 Dead lift: 145, 160, 170 I think I can definitely go heavier next time - especially on the squat and the press. I was a little intimidated by all the weight, but I realize now that I am just that strong. We'll do this WOD again to see how we've progressed. Can't wait! Today, I'm starting with the Co-Ed class. Hope the boys don't intimidate me too much! WOD: 4 rounds for time 15 Deadlifts (135#) 12 Box Jump (20" box) 9 Pullups 400m run Deadlifts are my least favorite exercise. Its so hard to retrain your brain to do them with bent legs versus straight legs. I've got to get it down soon - for the sake of my back. At any rate, I am excited about the challenge. I used to fear the "pain" of the workout, now I crave it. Call it an epiphany if you want, but I finally figured it out. I am no longer planning to change. Nope. I have changed. I am already living a healthier, happier, more fulfilled life. I am on the up and up. Only good things to come. :) I am no longer wishing/hoping/dreaming/trying, etc. I am just DOING. No excuses, no laziness, no self-sabotage, no fear of failure. Set Goal -Work Hard - Be Positive - Achieve Goal. Its all about persistence, perseverence, and patience. Its that simple. I know it sounds dramatic, but I really feel a surge of energy just writing this. Its like you have to put it out there in the universe and make it known - then things start happening. Like you've willed the change to happen. Its amazing. Yay!
Monday, October 26, 2009
Weather changes and the upcoming Daylight savings time switch remind me that the end of the year is right around the corner. That means I have about 8 weeks left on my 3-month challenge! YIKES! Time to kick it into high gear by strictly adhering to my Paleo/Zone diet. I think that is the final piece of the puzzle for me. I've been gaining strength and endurance, but I'm not seeing the definition that I was hoping for - unfortunately, its all due to diet and nutrition. Which, is the toughest part for me - especially on the weekends. So, from here on out I've got to be as diciplined as I can be in order to shed some body fat and see the muscle I've been building. So, my dearest wine, it is time for me to say goodbye. We'll always have the memories... Not exactly sure what today's WOD is, but I know it has some back squats and deadlifts. Looks like I will be sore for my first day of CoEd training tomorrow!
Sunday, October 25, 2009
Friday, October 23, 2009
Friday started out with a bang. Started up my car at 6:15 am and I get a nice warning that the tire pressure is low. Crap. SO, I drove to the gas station around the corner and filled up my tires with air. I'm a little embarrassed to say that this is the first time I've ever done that. I think I'm supposed to do that every now and then or something...oops! I'm totally challenged when it comes to automobile care. At any rate, this derailed my morning plans to go to bootcamp. Luckily, I live a block away from the hike and bike trail, so I dragged my tired ass out into the 50-degree dawn for a morning run. I must say - its so peaceful out there in the morning. I might start making the morning run a regular thing - at least on the days that I don't already have bootcamp. I managed to get in 2.5 miles before I was pooped (and cold!). Good way to start the day! No big plans for the evening - I was able to get a lot of my errands done at lunch so I have some time to enjoy the rest of the day when I bust out of here later. Bootcamp tomorrow morning to kick off my big Saturday, then its on to Heather's wedding! I'm very excited for her big day!! Sunday will likely be spent slothing around and recovering from the debauchery. :) Results from yesterday's WOD: It. Was. Hard. 3 Rounds: 21-15-9 Reps Dumbbell Thrusters (20 lb) Sumo Deadlift High Pull (14 KG Kettlebell) Burpees Med Ball Cleans (20 lb)*Rx Wall Ball (10 lb) 800m run to complete the workout since we omitted the row for calories. All in all, it was a great workout. One of the toughest yet! Next week, I'll start the co-ed class on Tuesday nights with Coach JDP. We'll see how well I do with some friendly competition from the dudes. I'm hoping they will push me to go a little harder! Check out Coach JDP - he's a Bobcat too!: http://jdpfit.blogspot.com/ One month into my challenge and I'm already feeling much fitter. Can't wait to see how far I can take it.
Thursday, October 22, 2009
Nicole was tough yesterday. I was disappointed on my pull ups, but I managed to get lots of reps in and the 400 m runs were no problem (all 6 of them!). Results were 2400m run with 64 total jumping pull ups in 20 minutes (6 rounds). I'm feeling like such a weenie when it comes to pull ups. I need to get over the intimidation factor and just do it! Dang. I'll have plenty of opportunities to redeem myself here soon, because pull ups are a CrossFit favorite! Today's workout is another favorite. Can't wait to take it on: WOD: "Annie Are You OK?" 3 Rounds for Time Reps: 21 - 15 - 9 Row for calories Dumbbell Thrusters (25 lb) Sumo Deadlift High Pull (16 kg Kettle Bell) Burpees Med Ball Clean (20 lb) Wall Ball (14 lb) I keep hoping that I'll show up at the gym and the WOD will be "Kevin Bacon: Never". Wouldn't that be awesome! Love this scene - especially when he leaps 6 times in a row.How does he do that?! He's all hopped-up on love and teen angst. Damn that lame ass town! They just want to DANCE!!!: In other news, I'm gearing up for Heather's wedding this weekend and the Halloween festivities next week. Since I'm on a budget (part of the whole life change thing), I'm either going to recycle a cocktail dress to wear to the wedding or a costume for Halloween. If I buy anything new, it will be one or the other. I may end up just using what I have for both! I can always get new shoes and accessories to change it up - its the babe-on-a-budget thing to do. (Look at me - I'm frugal!) Bottom line is - I'll have fun no matter what I'm wearing. :)
Wednesday, October 21, 2009
DUDE! I've got to snap out of it! Yesterday I had two frosted sugar cookies and chips/salsa at the movie. I didn't feel well after eating either. I think my body is starting to punish me for injesting that crap - serves me right! Tuesday was not supposed to be a cheat day, but that's how it played out. So, that means no cheating for the rest of the week! To make matters worse, I slept in through bootcamp this morning! Needless to say, I'm pretty disappointed in myself. I'm not a lazy person, but I did not want to get up - maybe I'm mentally exhausted. I've been dealing with a lot of unnecessary stress lately. I need to shake it off and get my head right. I've got goals to accomplish! Cue motivational music: Thankfully, I have a chance to redeem myself with tonight's workout. I'm going to kill it! "Nicole": Max rounds, and Max reps in 20 minutes Pull-ups and 400 m run That means, I do as many pull ups as I can do (until failure) and run 400 m to count as one round. Do as many of those as possible for time. I'm going to try for 15 pull ups (assisted with the band) and 400 m in under 2 minutes for at least 5 rounds in 20 minutes. I'm also getting some friends together to go with me to Saturday's Under the Bridge bootcamp workout. Its free and a lot of fun! If anyone is interested, meet me at the Mopac bridge on town lake (near the tennis courts) at 8:00 am. Workout from 8:30 - 9:30 am - then we can go get breakfast!! Learn more here: http://www.crossfitcentral.com/component/option,com_frontpage/Itemid,1/limit,4/limitstart,4/
Tuesday, October 20, 2009
So glad Monday is over...that means we're only 3 days away from the weekend. Yay! I've been on this cycle lately where Mondays are the most depressing days, then it gets progressively better as the week goes on. Hmmm...I wonder what that says about my current situation? Yes, I know - many people hate Mondays. But, I don't want that for myself. Perhaps its time for some goal planning of the other kind - QUALITY of life stuff? Yes, I have some serious work to do. Thankfully, I'll get a little distraction today. Its a rest day, so no CrossFit workouts, just R&R. So, I'm going to see the movie, "Where the Wild Things Are" with my girls tonight. Can't wait! Looks so cute, and the soundtrack is amazing. A note on "Isabel" WOD 10/19/09 - Unfortunately, 95 lbs was NOT happening. I completed 30 reps with 45lbs in 7:32, but I think I could have gone heavier - maybe 65 lbs? I was mainly focused on mastering the form, which is so important with this exercise. You could really hurt yourself with all that weight if your form is not spot-on. Next time we do this workout, I'll be upping the weight. I'm not going to get stronger if I stay in my comfort zone! Ain't scurred!
Monday, October 19, 2009
After such a gorgeous, restful weekend - its hard to focus on the menial tasks of the day. I wish I was outside enjoying the sunshine and fall breeze. I'd even settle for a window...anything beats these grey cubicle walls. So lame. I don't want to listen to sad bastard music today, so here's a special Monday mix courtesy of Jack Black. Watch his little dance and TRY not to smile. I dare you!: Looking forward to being outside this evening, when I take on the WOD at CrossFit. Today's workout is Isabel and it is going to be a lot harder than it looks: Isabel 30 snatches (95 lbs) I'm already preparing for the soreness tomorrow.
Friday, October 16, 2009
Yesterday I thought I could bench press 95 lbs for "Lynne". Was I delusional?! I could do ONE rep at 95 lbs. However, the challenge was to max out for 5 rounds. So, I had to settle for 65 lbs. And even that was tough after round 3! My score was chestpress/pullups: 10/15, 9/12, 7/13, 6/11, 6/15. Then 20 burpees!! Chest. hurts. real. bad. After dragging my tired ass out of bed this morning, I managed to complete the challenge at bootcamp, but just barely. Let me tell you - Friday at 6:30 am is tough. I sooooo wanted to skip out. As a reward for sticking it out, I get to rest this evening and tomorrow. Yay rest and recovery!!! More importantly - BIG GAME tomorrow. Hope the Horns repeat last year with a kick-ass victory over the Sooners! (Also hope none of the Clark crew end up in the pokey.) Hook 'em!
Thursday, October 15, 2009
To be honest, this week has been a bear. Work has been stressful and the workouts/diet have been tough. I just have to keep reminding myself that I will succeed. Never underestimate the power of positive thinking! Yesterday's "Jackie" work out was good - I finished first in my class with a time of 13:58. I flew through the 1000m row (thanks to rowing on my off days), used the 45lb barbell (elite weight) and did half of my pull ups with the band and the other half jumping from the box. All in all, it was a good effort. All I need to work on now is mastering the Kipping pull-up (no easy feat!). I will have the pleasure of practicing my form tonight with "Lynne". Lynne: 5 rounds Body weight bench press (I will modify with 95 lbs)/max reps Pull-ups - max reps I think I might be sore tomorrow!! If you've never seen a Kipping Pull-up, check it out: http://www.youtube.com/watch?v=tAZaHzd6qAY On a fun note, I am looking forward to some down time with the crew this weekend. UT/OU game wathcing, and 2 birthday parties on Saturday night. Can't wait to unwind a little. All work and no play makes Jessie a dull girl! :)
Wednesday, October 14, 2009
Tuesday, October 13, 2009
I got my body composition and set some 3-month goals with Coach Crystal yesterday. They are:
- Drop 8% body fat (to bring me to above average lean muscle mass)
- Complete 10 unassisted pull ups (chest to bar)
- Train 5X week CrossFit and run 3X per week, increasing distance each week
- Eat clean - Paleo Zone for 3 months
Monday, October 12, 2009
Sunday, October 11, 2009
I have about 2 months until I turn 31 and I feel like I am no where near where I wanted to be at this age. So, I've decided to challenge myself for the next 90 days to see how much I can improve physically, emotionally, and professionally. This is the first step towards a total rehaul of mind, body, and soul. I'll be doing things that will push me outside of my present comfort zone and hopefully allow me to improve the quality of my life. I'll be blabbing about it all here as a way to keep a record of how far I've come when this little experiment is over. I foresee lots of hard work ahead of me! Phase One: Physical development - begins tomorrow with a body composition test to see where I'm at today. My regimine will be clean Zone eating with 5X per week CrossFit training and 3X per week trail running for the next 3 months. The workouts will be tough, but I'm up for the challenge. I think the hardest part will be eliminating booze from my daily routine. Even though I only have a glass of wine on most nights, I'll have to cut it out if I want to be a lean, mean, fightin machine. I will allow myself only a few exceptions for special events. This will be rough, but in the end I will be a BAD-ASS. Hope I can do it! :)
Friday, October 9, 2009
Thankfully, ACL 09 is over. Somehow I survived thanks to some rowdy friends and great bands. And, as of Friday, Oct 9, I have not contracted any infections from the poopy mud. Yay! Note to self for future festivals - be prepared for crappy weather with ponchos and Wellies. Also, remember to check text messages - you never know who may be looking for you! One of my favorite performances from the show was from the DJ, Girl Talk. Such a fun dance party. And, this was at right after my second bottle of Vhino Verde. :) Check it out and have yourself a little party: Good times.