Paleo Zone Jackpot

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/

Gourmet gluten-free cooking: www.elanaspantry.com I'm going to cook my ass off this week - literally. Which brings me to the workout report... Yesterday's CrossFit Women's WOD was a good one. Got to practice my squat cleans (75 lbs) about a million times, and had some fun sprinting. All that work on the thighs and butt made this morning's bootcamp a little tough - especially b/c we did more sprints. Sprints, sprints, and more sprints. I felt like freakin' Flo Jo. I'm ready for the festivities this weekend. Tonight, its Beatles Rock Band (yippeee!!!) and wine in a can (I get real expressive when I play). Should be ridiculously fun. Here's one of my fav Beatles song for you - enjoy! Tommorrow, its HALLOWEEN!! Its nice to be able to loosen up for a few days since I've been good all week. I like rewards. Look out for the 6'2" Goldilocks. She means business about that porridge.

Day 3 - Strict Paleo/Zone...

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.

No turning back now!

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!

The end of the year is near

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!

A day to catch up

What a busy day yesterday! I kicked off the day right with the UTB CrossFit workout. Jess, Wes, and Meghan came out to see what all the fuss was about. I think they really enjoyed it. Jess says his butt and legs are so sore - thanks to all the lunges and squats! Hopefully they will start training with CrossFit. I think everyone can benefit from this type of training. Maybe they will drink the kool-aid too! After the workout I had to rush all around town preparing for Heather's wedding. Got a dress, jewlery, and got my hair done (thanks, Amanda!)in just the nick of time. I loved the way it turned out and the wedding was a blast. Shawn and I had a great time and it looked like Heather was really enjoying the party! She's on her way across the Atlantic now - headed to London and Paris for her honeymoon. JEALOUS!! Went to brunch this morning, then started my typical Sunday activities...Sundays are my day to catch up on all the things I didn't do during the week and prepare for the coming week. After that crap is done, I like to zone out a bit. Usually by reading or watching crappy TV. Right now I am watching ice skating and loving it (don't hate)! I'm also making chicken soup for this week's lunch (from scratch!!!). All the good nutrients will keep me fueled for this week's workouts. My entire cubicle of a home smells like chicken soup. DEEEELISH! And, its Paleo! Got the recipe from a fellow CrossFitter, Erika on her blog, Eat Clean Live Strong. View it here: http://eatcleanlivestrong.blogspot.com/

Woah, am I getting SICFIT?

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.

Kevin Bacon Inspires New CrossFit WOD

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. :)

I hate being lazy

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/

Where the Wild Things Are

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!

Case of the Mondays...

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.

Time for rest and recovery...and some football!

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!

What time is it? Doesn't matter - OU still sucks. Buuurrrnnn!

Can't wait for Friday!

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! :)

Jackie was a friend of mine...

Today's WOD is named "Jackie" and she's gonna be hard. Not because of the workout itself, but because I've been rowing and training my back all week. My muscles are sore! Dang.

Jackie: 1 round for time

1000 m Row

50 barbell thrusters (45 lb barbell)

30 pull ups (band-assisted)

Bootcamp this morning was good - lots of pushups and squats to get the major muscles going. I'm drinking lots of water and eating plenty of protein & veggies to help the muscles recover (just to get beat up again tonight). Day 3 of clean eating is going well. Wanted to cheat yesterday on some naan, but didn't! Have to take it one day at a time until it becomes a habit.

On a side note, I realized that today is my 6 year anniversary at my current employer. Congrats to me for sticking it out this long! Maybe soon, I'll be promoted to "washing lettuce and that's when the big bucks start coming in!" (see Coming to America).

So cute...

Ever think something is so cute, you just want to eat it?

That little guy is too precious! :)

Goals and results

I got my body composition and set some 3-month goals with Coach Crystal yesterday. They are:

1. Drop 8% body fat (to bring me to above average lean muscle mass)
2. Complete 10 unassisted pull ups (chest to bar)
3. Train 5X week CrossFit and run 3X per week, increasing distance each week
4. Eat clean - Paleo Zone for 3 months

I will be keeping a training and nutrition log which Crystal will monitor on a weekly basis (time to be held accountable, people!). We will do a body composition again in mid-January to check my progress. I am determined to do it! Oh, and I did much better than expected on "Christine" yesterday. She wasn't quite the cold hard bitch that I thought she would be. Here are the results: 3 Rounds: 500m row 12 Body Weight Dead Lifts (started with 135, ended with 115 - these are really tough!) 21 Box Jumps Completed Time: 15:15!! Today I'll be running and rowing. 2 mile run, 3 mile row. Might also splurge on some new gear! Yay! So, who inspired me to do all of this? My CrossFit coach, Crystal! She's a great success story for clean eating and CrossFit training. Check her out: http://www.crossfitcentral.com/content/view/767/248/

Damn you, "Christine"

Today's workout is named after some harpie, Christine*. She must have been just a total beating, because this workout looks freakin hard. Christine (3 rounds for time): 500m row 12 Body Weight Dead Lifts (I will have to modify this - maybe 95 lbs?!) 21 Box Jumps See Coach Chris in action. He makes it look so easy: http://www.youtube.com/watch?v=Q3wkc7uLAhM

I'll post my time tomorrow. It has to be better than 20 minutes!

*All CrossFit workouts are names after women or soldiers. This month we take on all of the benchmark workouts; meaning, I'll have to do this one again in a month to see how much I've improved. Yay, twice the fun!!

90 day challenge

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! :)

White Lies

Another ACL discovery for me was the White Lies. The song, "Death" is one of my new faves. Loved the lead singer's silver guitar at ACL. All the ACL videos are crap, so I snagged this one from Jimmy Kimmel live:

Muddy fun

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.