Running like Phoebe

I don't remember feeling like death when this photo was taken last Saturday during our WOD. But, MAN! It looks like I'm about to croak.


"keep moving, keep moving, keep moving"


Perhaps I need to start pinning a smile on my face during my workouts - ESPECIALLY when they get tough. Then, I might start to believe it and actually HAVE FUN. Because, that's what it's all about, right?! I'll have to remember to test out that theory during Fight Gone Bad on Saturday.




From now on, everytime I run I will think of Phoebe and smile:

Update on the 100 Day Burpee Challenge and 10 in 21 Challenge: Both are going well. I've been consistent on my burpees (Day 38 today!), and will weigh in tomorrow morning (Day 11). I should have lost 3-4 lbs so far. Woot!

10 in 21 Challenge...because I need another one!

Just when the 100 Day Burpee Challenge starts to get tough, I decide to throw another challenge in the bag. This time, the challenge is focused on cleaning up what I have come to know of my diet in recent  weeks.

The "10 in 21 Challenge" was introduced to me by CrossFit Central coaches JDP, Crystal, and Megan last month. Both JDP and Crystal completed the challenge and saw big results - JDP lost 10 lbs and Crystal lost 6% body fat! Looking at both of them, you'd wonder how that was possible, but they did it and feel great now. Megan is using some of the principles from the diet plan and adding her own twist for her upcoming, "ShowFit" program (details coming soon!)

Ok, so what's it all about?! Developed by Austin fitness trainer and fellow Crossfitter, David King, the program is designed to help you lose 10 lbs in 21 days. There is a list of low-carb, low-fat food options that you must stick to for the entire 21 days without deviating! Anytime you deviate from the foods on the list and "cheat" you have to run 5 miles to compensate. This is a definite deterrent for me!

A daily menu for women is approx 1,200 - 1,400 calories and includes meal replacement shakes*, lean protein, and veggies with the smallest amounts of sugar. I add in Advocare SPARK before my workouts and use Advocare Muscle Gain as my protein powder for dessert each night*. As David King says, the program is simple, but certainly won't be easy. It's only for 3 weeks, so I think that makes it do-able.

My starting stats on 9/12/10:

Weight: 165lbs

Body Fat: 22%

Learn more about the "10 in 21 Challenge" here: http://www.davidkingfitness.com/programs/10-in-21-challenge

*Important note: I am aware that this program is not Paleo or Zone-friendly and is calorie-restricted. THIS IS A QUICK FIX; a jump-start - not intended to be a long term nutrition program. I realize that the intensity of my workouts may suffer from lack of dietary fat during these 21 days. I will probably not set any new max lift PRs,  and I am ok with that...for 3 weeks. On Day 22, I will return to Paleo/Zone nutrition and setting PRs. :)

I'll keep you posted on my progress!

Day 25 - Burpee Benchmark Time!

This morning, I did 25 consecutive burpees for our first benchmark in the 100 Day Burpee Challenge. I finished them in about 1:28. Not stellar, but I wasn't going to do them over! 25 burpees is still 25 burpees.

The video is a little dark (since it was a monsoon outside), but you get the idea:



25 days down...75 more to go! Who else is still participating?!

SicFit Saturday

I had the opportunity to get some strength training in over the weekend and the newly opened SicFit Austin Gym with Coach Big Mike. I was joined by fellow CF'er Chris G. for some upper body strength work that went a little something like this:

1. Roll-out

2. Dynamic warm-up including: bear crawls pushing a 20-lb sandbell (cross between a sandbag and a kettlebell - super cool!) and burpee broadjumps (yes, I counted those towards the 100 Burpee Day Challenge total for the day), and the other typical CFC warmup moves

3. Mini-Metcon: 2 Rds, 5 Reps each: back squat (95lbs), decline push-ups from box, deadlift (135lbs), pull-ups

4. Sprint drill: Where we sprinted with resistance (Big Mike to be exact) down the length of the gym 4 times each.

5. Kettlebell circus: walks, presses, 1-armed snatch, and deadlifts up and down the length of the gym. I used 1 pood KB for all but 1-armed snatch (sub 14kg).

6. Bench press/Sledgehammer couplet: 5 rds: 5 reps bench press, 10 sledgehammer swings (5 each side). I used the following weights for bench press: 65, 75, 80, 85, 90, 85. Got about 2 good reps at 90 - totally failed on last rep.

And last but not least...

7. Dumbbell muscle snatch (15 seconds on, 15 seconds rest) for 3 minutes. 25lb dumbell doing all muscle snatches on one side for 15 seconds. I got in 11 on the first round and went down to 9 by the last round.

SicFit Austin Garage Gym

All in all, a great workout! It was really fun to play with new toys and learn new movements. Especially the things that aren't incorporated into our workouts at the box. I look forward to playing again soon!