Monday, November 30, 2009

Sick days suck

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

Plan ahead to stay on track

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

Much needed rest

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

100 pushups don't sound like much

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

Week 4...Persistence is paying off!

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

One last WOD, then its officially the weekend!

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

Party in my cube!

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/, 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

Week 3 begins...

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

Weigh in

Stepped on the scale this morning after bootcamp and I see that I'm down 10 lbs from when I started my "challenge" a month ago. (I know the scale isn't the best way to track my progress, but it is directional). I'm headed in the right direction in terms of fat loss, but I still have big gains to make in terms of muscle. The goal isn't to get skinny - the goal is to get ripped! I attribute the weight loss to stepping up my workouts and cleaning up my diet. Hope to see more of that muscle tone I've been building soon.
I can already see some little "guns" forming! They are too cute...ur, I mean, they are totally bad-ass!!! Soon, you can call me "Baby Hercules"!! (Check out my baby pic!...haha, that's not me, but that's one strong baby!)
I finished up the week with a killer boot camp workout this morning and enjoyed lunch with friends at the Galaxy Cafe (I had the greek salad with chicken/no dressing - deelish!). Headed to the grocery store to stock up on tailgating provisions for tomorrow. I'm in charge of mimosas! Yum. Party starts at 9:00 am and goes til last man standing in the wee hours of the morning on Sunday. Rest days are the best days.

Thursday, November 5, 2009

Help! Need more energy!!

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 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

Weekend Fitness

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!

Don't be alarmed by the cuts and bruises...

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

WOD Report and Progress

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.

New Fruit/Veggie Day

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

Week 2 - Still Going Strong!

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. :)