tag:blogger.com,1999:blog-50204643337092004982024-02-08T12:02:47.299-06:00She's Always SunnyAdventures in CrossFit and Real FoodJessicahttp://www.blogger.com/profile/04694162112366921826noreply@blogger.comBlogger118125tag:blogger.com,1999:blog-5020464333709200498.post-14511577787901886382011-01-10T16:58:00.001-06:002011-02-03T14:23:14.028-06:00Official Blog of Coach ClarkieFollow me on my journey as a CrossFit Central Relentless Boot Camp Coach here: <a href="http://coachjessicaclark.tumblr.com/">http://coachjessicaclark.tumblr.com/</a><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/_UaeJf_qLvXk/TSuPKYb4ZoI/AAAAAAAAAZw/n0ES1x-fVCI/s1600/KAra+and+Jess.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="219" n4="true" src="http://2.bp.blogspot.com/_UaeJf_qLvXk/TSuPKYb4ZoI/AAAAAAAAAZw/n0ES1x-fVCI/s320/KAra+and+Jess.jpg" width="320" /></a></div><br />
It's gonna be FUN!Jessicahttp://www.blogger.com/profile/04694162112366921826noreply@blogger.com1tag:blogger.com,1999:blog-5020464333709200498.post-57499008778916180142010-12-09T15:16:00.000-06:002010-12-09T15:16:08.034-06:00CF Level 1 Certified!Last weekend, I traveled to San Antonio to participate in the CrossFit Level 1 Trainer Certification seminar. I've spent the past 2 months waiting for this weekend, and when it finally arrived, I was more than ready! Being active in CrossFit and participating in the Relentless Boot Camp mentorship program had prepared me well. What surprised me the most was that I still had so much more to learn about the CrossFit methodology and how it applies to me as an athlete and now, trainer.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/_UaeJf_qLvXk/TQFEC7n5zfI/AAAAAAAAAWc/XwQn4EoaoY8/s1600/CF+L1+Group.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="208" n4="true" src="http://3.bp.blogspot.com/_UaeJf_qLvXk/TQFEC7n5zfI/AAAAAAAAAWc/XwQn4EoaoY8/s320/CF+L1+Group.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Level 1 Certification - San Antonio, Dec 4-5, 2010</td></tr>
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<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">After 2 days immersed in it, I emerged with a greater sense of why I love CrossFit (I didn't think I could love it any more than I did, but I do!) and why I want to spread the good word and help others as my coaches have helped me. Let's DO WORK!</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div>Jessicahttp://www.blogger.com/profile/04694162112366921826noreply@blogger.com2tag:blogger.com,1999:blog-5020464333709200498.post-45766190598650200212010-11-30T11:16:00.000-06:002010-11-30T11:16:45.203-06:00Trojan ChallengeReady to take your fitness to the next level in the new year? Sign up for the CrossFit Central Trojan Challenge today. It's an 8-week, intensive nutrition and fitness program, open to current CrossFit Central clients. The workouts incorporate the use of kettlebells in addition to endurance and body weight resistance movements and are scaled to all fitness levels. In 8 weeks, you WILL see results!<br />
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As a participant in the Trojan challenge, you'll get:<br />
<ul><li>CrossFit Central Coach to keep you accountable </li>
<li>Goal Setting</li>
<li>Before & After Photos</li>
<li>Benchmark Workouts</li>
<li>Weekly Workouts with video and photo instruction</li>
<li>Nutrition Seminar </li>
<li>Weekly Review of Food Logs by your coach</li>
<li>Team workout with your coach</li>
<li>Kettlebell skill workshop</li>
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<div> And of course, a CrossFit Central Trojan Challenge T-shirt! </div><div> </div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/_UaeJf_qLvXk/TPUxLZpyvyI/AAAAAAAAAWM/s7yWPgXc62c/s1600/Kettlebell+class.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="198" ox="true" src="http://4.bp.blogspot.com/_UaeJf_qLvXk/TPUxLZpyvyI/AAAAAAAAAWM/s7yWPgXc62c/s320/Kettlebell+class.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Kettlebell WOD from Thanksgiving Fun Run at Central</td></tr>
</tbody></table><div>Open to 50 Cleints </div><div><br />
January 7 - March 5, 2011<br />
$150 per person<br />
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Visit <a href="http://www.crossfitcentral.com/">http://www.crossfitcentral.com/</a> or <a href="http://www.relentlessbootcamp.com/">http://www.relentlessbootcamp.com/</a> to learn more and <a href="https://clients.mindbodyonline.com/ASP/home.asp?studioid=7224">REGISTER</a> for the Trojan Challenge.</div><br />
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<div> </div>Jessicahttp://www.blogger.com/profile/04694162112366921826noreply@blogger.com0tag:blogger.com,1999:blog-5020464333709200498.post-67917591074326026102010-11-28T19:27:00.001-06:002010-11-28T19:29:21.264-06:00Eat Greens, Get LeanMy favorite part of our Thanksgiving dinner was the brussels sprouts dish that my mom made. It was the perfect side dish for turkey, but would be delicious with pork chops or steak. I cleaned up the <a href="http://www.epicurious.com/recipes/food/views/Brussels-Sprout-Hash-with-Caramelized-Shallots-240411">original recipe</a> from epicurious.com to make it more Paleo-friendy, replacing the butter with coconut oil and omitting the sugar. Turned out delicious!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/_UaeJf_qLvXk/TPMA7iJmibI/AAAAAAAAAVw/1uyybUC0B6g/s1600/240411.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" ox="true" src="http://4.bp.blogspot.com/_UaeJf_qLvXk/TPMA7iJmibI/AAAAAAAAAVw/1uyybUC0B6g/s320/240411.jpg" width="320" /></a></div>Give it a try:<br />
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Ingredients:<br />
3 tablespoons coconut oil<br />
1/2 pound shallots, thinly sliced<br />
Coarse kosher salt<br />
2 tablespoons apple cider vinegar<br />
1 1/2 pounds brussels sprouts, trimmed<br />
3 tablespoons extra-virgin olive oil<br />
1 cup water<br />
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Preparation:<br />
Melt 3 tablespoons coconut oil in medium skillet over medium heat. Add shallots; sprinkle with coarse kosher salt and pepper. Sauté until soft and golden, about 10 mins. Add vinegar and sugar. Stir until brown and glazed, about 3 mins. <br />
Halve brussels sprouts lengthwise. Cut lengthwise into thin (1/8-inch) slices. Heat oil in large skillet over medium-high heat. Add sprouts; sprinkle with salt and pepper. Sauté until brown at edges, 6 mins. Add 1 cup water. Sauté until most of water evaporates and sprouts are tender but still bright green, 3 mins. Add shallots; season with salt and pepper. Yield 8 servings.<br />
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Eat greens, get lean!Jessicahttp://www.blogger.com/profile/04694162112366921826noreply@blogger.com0tag:blogger.com,1999:blog-5020464333709200498.post-38855893833413405892010-11-17T17:06:00.001-06:002010-11-17T17:07:34.112-06:00How to Be a Bad CoachI found this post on the <a href="http://www.barbellsandbacon.com/">Barbells and Bacon</a> blog regarding how to be a good coach by pointing out how <strong>NOT</strong> to do it! Great read for athletes and coaches. <br />
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Here's an except from <a href="http://www.barbellsandbacon.com/2010/10/10-ways-to-be-a-bad-crossfit-coach/"><span style="color: purple;">"10 Ways to Be a Bad CrossFit Coach",</span></a> written by Jon from Potomac CrossFit in Arlington, VA:<br />
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<blockquote><em><u>#9. Know only one way to coach a movement.</u> Sometimes screaming “SEND YOUR KNEES OUT” over and over isn’t good enough. Learn more than one way to say the same thing. </em><br />
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<em><u>#5. Forget peoples’ names.</u> The bond between an athlete and a coach needs to be strong to be effective. If you are leading a class, and you don’t know every persons’ name, what does that say about your leadership abilities</em><br />
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<strong><em>And my favorite: </em></strong><br />
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<em><u>#1. Treat coaching as a job instead of a profession</u>. What’s the difference? I think the biggest difference is that professionals are committed to lifelong learning. Are you a better coach today than you were yesterday? Last week? Last year? Why not? <span style="color: #674ea7;"><strong>A professional makes a firm commitment to educating himself throughout his coaching career.</strong></span></em></blockquote><br />
The coaches I have the pleasure of working and working out with are technically skilled in the movements & programming, know how to motivate & inspire, keep clients accountable, and also possess the "X" factor - All of which are things I'm working to become the best coach I can be. <br />
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<strong><span style="color: purple;">What do your favorite coaches do, or what qualities do they possess that make them the best CrossFit coaches?</span></strong>Jessicahttp://www.blogger.com/profile/04694162112366921826noreply@blogger.com0tag:blogger.com,1999:blog-5020464333709200498.post-74621275000575608162010-10-29T16:12:00.001-05:002010-11-12T10:35:36.479-06:00Get Pumped!GirlTalk gets me pumped for LIFE! Seeing him in concert was awazing - Still one of the best dance parties EVER. <i><span style="color: #351c75;"><strong>UPDATE: The universe answered the call. Girl Talk is coming to Austin on 1/14 and I AM GOING. Get your tickets before they sell out!</strong></span></i>Check out this fan video made by super-intern turned marketing team member, Tyler (a.k.a. "Tater"). He's damn talented. I only hire the best, ya'll:<br />
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Go forth and conquer the weekend! Whomp! There it is..Jessicahttp://www.blogger.com/profile/04694162112366921826noreply@blogger.com0tag:blogger.com,1999:blog-5020464333709200498.post-23684479554275694442010-10-25T16:17:00.000-05:002010-10-25T16:17:18.068-05:00Weekly ShuffleHere's what's playing on my iPod this week:<br />
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<span style="background-color: white; color: purple;">Check it Out - will.i.am (feat Nicki Minaj)</span><br />
<span style="background-color: white; color: purple;">California Gurls (Passion Pit Main Mix) - Katy Perry (feat Snoop Dogg)</span><br />
<span style="background-color: white; color: purple;">No Love - Eminem (feat Lil' Wayne) - <span style="color: #351c75;"><strong>FREE WEEZY!</strong></span></span><br />
<span style="background-color: white; color: purple;">Drivin' Me Wild - Common (feat Lily Allen)</span><br />
<span style="background-color: white; color: purple;">Make Her Say - Kid Cudi (feat Common, Kanye West, Lady Gaga)</span><br />
<span style="background-color: white; color: purple;">Fancy - Drake, TI, Swizz Beatz</span><br />
<span style="background-color: white; color: purple;">Good Ol' Fashion Nightmare - Matt & Kim</span><br />
<span style="background-color: white; color: purple;">We Are All Made of Stars - Moby</span><br />
<span style="background-color: white; color: purple;">Around the Way Girl - LL Cool J</span><br />
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Jams all week! That's how I'm rollin'.Jessicahttp://www.blogger.com/profile/04694162112366921826noreply@blogger.com0tag:blogger.com,1999:blog-5020464333709200498.post-58387082921369666582010-10-18T14:26:00.000-05:002010-10-18T14:26:56.564-05:00Opportunity knocks...Recently, I was given the opportunity to participate in CrossFit Central's Coaches mentoring program where I'll learn what it takes to be a great coach and leader by the folks who know it best. I knew I had to jump at the chance...and here I am in my 5th week with CFC's Relentless Bootcamp. <br />
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As you may expect, I am absolutely loving it! It's been great to see the nuts and bolts of such a successful operation, and get an insider's look at what coaching is really about. I've been doing a lot of listening, watching, and note-taking during class, and reading outside of class. I feel like a sponge soaking up as much as I can! I believe the best way to learn something is to emmerse yourself in it and, I've taken the plunge! Here's just a taste of what I've been up to:<br />
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The first 2 weeks of shadowing were spent with with Coach <a href="http://showoutmeg.blogspot.com/">Megan</a> at Deep Eddy for T/TH 5:30 & 6:30 AM bootcamps. Both classes are full of rockstars; several of whom have been featured as Success Stories at Central. A few of whom I know quite well! It was awesome to see Megan and the bootcampers in action. They have so much energy for being up before the sun.<br />
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The last 2 weeks I was with Coach <a href="http://heatherjreed.blogspot.com/">Heather</a> at LCRA bootcamp M/W/Th 6:30 PM. This is the bootcamp that started it all for me (when I first met Coach <a href="http://zutfit.blogspot.com/">Zach</a> and began my journey into CrossFit over 3 years ago). I was able to program a few workouts and lead the group in the warmups in addition to correcting form and motivating the clients during the workout. <br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/_UaeJf_qLvXk/TLTE2XUxFnI/AAAAAAAAAU8/8jaHfCI8gfU/s1600/LCRA+630pm+bootcamp.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" ex="true" height="206" src="http://2.bp.blogspot.com/_UaeJf_qLvXk/TLTE2XUxFnI/AAAAAAAAAU8/8jaHfCI8gfU/s320/LCRA+630pm+bootcamp.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">LCRA 6:30 pm Bootcampers kickin' butt!</td></tr>
</tbody></table>This week, I'll be moving into assisting Megan with the T/TH 5:30 AM Deep Eddy and M/W 6:15 PM Little Stacy park classes. I'll get to take on more of an active role with coaching for the next few weeks. Should be a lot of fun and of course, hard work.<strong><span style="color: purple;"> Bring it on!</span></strong><br />
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I'm grateful for everything I've learned so far and for the opportunity to push myself in a new direction. I can't wait to see where it goes from here... <br />
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<div style="text-align: center;">On a related note, I'm getting my <strong><span style="color: purple;">CrossFit Level 1 Certification</span></strong> on Dec 4-5 at Alamo CrossFit, in San Antonio, TX. I'm super-duper excited!! </div>Jessicahttp://www.blogger.com/profile/04694162112366921826noreply@blogger.com2tag:blogger.com,1999:blog-5020464333709200498.post-11792282839126951912010-10-06T13:34:00.003-05:002010-10-06T16:36:38.624-05:00Challenge updates<a href="http://shesalwayssunny.blogspot.com/2010/09/10-in-21-challengebecause-i-need.html"><strong>10 in 21 Challenge</strong></a><strong>:</strong><br />
This was tough! The Master Food list was limiting and I got pretty bored with spinach, broccoli, and asparagus as my only green veggies. The meal replacement shakes were gross and the lack of healthy fats left me lacking a bit of energy. I did get back on schedule with eating smaller meals every 3 hours, and back into the habit of drinking a lot of water throughout the day. My goal was to lose 10 lbs in 21 days and with only a few cheats, I managed to lose 5lbs. I'll keep this in my arsenal to use again in the future if I need a quick fix. I'm definitely happy to be back to eating Paleo and enjoying my favorites like kale, eggs, salsa, grass-fed beef, and healthy fats. Oh how I missed coconut oil and coconut butter. Mmmmm...<br />
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<a href="http://shesalwayssunny.blogspot.com/2010/08/100-day-burpee-challengewhos-with-me.html"><strong>100 Day Burpee Challenge</strong></a><strong>:</strong><br />
I'm kicking myself now for underestimating how tough this one would be. Not because of the burpees themselves, but rather finding the time and energy to do them EVERY DAY. <em>Dang!</em> I was going strong until 40, then I really started slacking. After missing 2 days, I had to start reevaluating my commitment to this challenge. Ultimately, I decided I'd go to 50 and call it. I'll be posting the video of my 50 burpess this weekend. Although I won't be moving forward with the challenge, I will incorporate burpees into my weekly routine. I have gained a lot of strength in my triceps from pushing myself off the ground, and have been able to complete the sets unbroken - which for me is as much mental as it is physical. So, this is progress indeed. To all of you who are <a href="http://www.runwithheidi.com/cross-training/50-burpees-oh-yah"><span style="color: #674ea7;">still participating</span></a><span style="color: #674ea7;"> </span>- I'll be cheering you on all the way to 100! Best of luck. <br />
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<a href="http://shesalwayssunny.blogspot.com/2010/08/fight-gone-bad-v.html"><strong>Fight Gone Bad</strong></a><strong>:</strong><br />
This was hands down, the TOUGHEST CROSSFIT WOD I've ever done. Period. The 2 rounds we practice in class do nothing to prepare you. I went into it thinking that based on my 2 round max score of 187 (completed in the early spring), it would be possible for me to get to 300 following a basic strategy of hitting a set number of reps at each excerise for each round. Here's how it went:<br />
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<div style="text-align: center;"><span style="font-size: x-small;"><strong>Round 1</strong>: Started off strong! Hit my goal of 25 reps on wall ball and push press, but SDHP and box jumps gave me some trouble. Only ended up with 20 box jumps and 18 SDHP. Got my typical 12 calories on the row and ended up with 100 for the round. </span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-size: x-small;"><em><span style="color: purple;">Ok, so just keep that same rep count for the next 2 rounds and I got it, right?!</span></em> </span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-size: x-small;"><strong>Round 2</strong>: Started off strong again with wall balls, but only got 20 reps in time. SDHP and box jumps got hella tough - I had to rest more than I wanted and got further behind. Push press was my only hope to catch up. Unfortunately, I used so much shoulder in the SDHP and row from previous rounds, I totally failed after 18 reps. Leaving me with a final round score of 76. Booo!</span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><em><span style="color: purple; font-size: x-small;">I want to quit.</span></em></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-size: x-small;"><strong>Round 3:</strong> At this point, I didn't know if I could continue. I was already mentally beaten from Round 2. I managed to get double digits on each movement, but I'm ashamed that I couldnt get more than 15 reps on wall ball, which usually saves me. I completely failed at SDHP, Push Press, and the row, managing to get only 10 reps/cal for each. As soon as "time" was called, I collapsed onto the turf. Dead. </span></div><br />
I ended up with a final score of 234 and got to enjoy post-workout recovery margaritas with fellow participants: <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/_UaeJf_qLvXk/TKzBCX_1YgI/AAAAAAAAAU4/1_BVHWTjMck/s1600/FGB+V.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" ex="true" height="180" src="http://2.bp.blogspot.com/_UaeJf_qLvXk/TKzBCX_1YgI/AAAAAAAAAU4/1_BVHWTjMck/s320/FGB+V.jpg" width="320" /></a></div>Although I muttered that 'I never want to do that again', I'm already strategizing for next year. My desire to hit 300 outweighs the pain. Clearly I need to work on SDHP and maintaining my endurance throughout the 15 minute WOD. I will be better prepared and stronger next year. I'm happy with my score, especially since it was my first time doing FGB as Rx'd. Consider this my benchmark.<br />
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More news to come soon...Cheers!Jessicahttp://www.blogger.com/profile/04694162112366921826noreply@blogger.com4tag:blogger.com,1999:blog-5020464333709200498.post-53086143052042677372010-09-21T14:40:00.000-05:002010-09-21T14:40:49.076-05:00Running like PhoebeI 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. <br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/_UaeJf_qLvXk/TJkGRM63xcI/AAAAAAAAAUk/7-zGjB3a0uA/s1600/running+thumbnail.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" qx="true" src="http://3.bp.blogspot.com/_UaeJf_qLvXk/TJkGRM63xcI/AAAAAAAAAUk/7-zGjB3a0uA/s320/running+thumbnail.jpg" width="102" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">"keep moving, keep moving, keep moving"</td></tr>
</tbody></table><br />
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 <a href="http://shesalwayssunny.blogspot.com/2010/08/fight-gone-bad-v.html">Fight Gone Bad</a> on Saturday. <br />
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From now on, everytime I run I will think of Phoebe and smile: <br />
<div style="text-align: left;"><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/PSkXnyuYNJQ?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/PSkXnyuYNJQ?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object></div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Update on the <a href="http://shesalwayssunny.blogspot.com/2010/08/100-day-burpee-challengewhos-with-me.html">100 Day Burpee Challenge</a> and <a href="http://shesalwayssunny.blogspot.com/2010/09/10-in-21-challengebecause-i-need.html">10 in 21 Challenge</a>: 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!</div>Jessicahttp://www.blogger.com/profile/04694162112366921826noreply@blogger.com1tag:blogger.com,1999:blog-5020464333709200498.post-62973399633718165302010-09-14T12:16:00.000-05:002010-09-14T12:16:37.736-05:0010 in 21 Challenge...because I need another one!Just when the <a href="http://shesalwayssunny.blogspot.com/2010/08/100-day-burpee-challengewhos-with-me.html">100 Day Burpee Challenge</a> 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.<br />
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The "10 in 21 Challenge" was introduced to me by CrossFit Central coaches <a href="http://jdpfit.blogspot.com/">JDP</a>, <a href="http://crystaljmcreynolds.blogspot.com/">Crystal</a>, and <a href="http://showoutmeg.blogspot.com/">Megan</a> 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!)<br />
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Ok, so what's it all about?! Developed by Austin fitness trainer and fellow Crossfitter, <a href="http://www.davidkingfitness.com/blog">David King</a>, 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!<br />
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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. <br />
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<div style="text-align: center;"><u>My starting stats on 9/12/10:</u></div><div style="text-align: center;"></div><div style="text-align: center;">Weight: 165lbs</div><div style="text-align: center;">Body Fat: 22%</div><br />
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Learn more about the "10 in 21 Challenge" here: <a href="http://www.davidkingfitness.com/programs/10-in-21-challenge">http://www.davidkingfitness.com/programs/10-in-21-challenge</a><br />
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<em>*Important note: I am aware that this program is not Paleo or Zone-friendly and is calorie-restricted. <strong>THIS IS A QUICK FIX</strong>; 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. :)</em><br />
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I'll keep you posted on my progress!Jessicahttp://www.blogger.com/profile/04694162112366921826noreply@blogger.com2tag:blogger.com,1999:blog-5020464333709200498.post-60212449754969211472010-09-08T16:09:00.000-05:002010-09-08T16:09:49.969-05:00Day 25 - Burpee Benchmark Time!This morning, I did 25 consecutive burpees for our first benchmark in the <a href="http://shesalwayssunny.blogspot.com/2010/08/100-day-burpee-challengewhos-with-me.html">100 Day Burpee Challenge</a>. I finished them in about 1:28. Not stellar, but I wasn't going to do them over! 25 burpees is still 25 burpees.<br />
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The video is a little dark (since it was a monsoon outside), but you get the idea:<br />
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<object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/6qm9kQ_vZXg?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/6qm9kQ_vZXg?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><br />
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25 days down...75 more to go! Who else is still participating?!Jessicahttp://www.blogger.com/profile/04694162112366921826noreply@blogger.com1tag:blogger.com,1999:blog-5020464333709200498.post-87558934297094255082010-09-07T18:03:00.000-05:002010-09-07T18:03:56.685-05:00SicFit SaturdayI had the opportunity to get some strength training in over the weekend and the newly opened <a href="http://sicfitaustin.com/">SicFit Austin Gym </a>with <a href="http://www.oakfreak.blogspot.com/">Coach Big Mike</a>. I was joined by fellow CF'er Chris G. for some upper body strength work that went a little something like this:<br />
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<span style="background-color: white; color: purple;">1.</span> <span style="color: purple;">Roll-out</span><br />
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<span style="color: purple;">2.</span> <span style="color: purple;">Dynamic warm-up</span> 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<br />
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<span style="color: purple;">3.</span> <span style="color: purple;">Mini-Metcon</span>: 2 Rds, 5 Reps each: back squat (95lbs), decline push-ups from box, deadlift (135lbs), pull-ups<br />
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<span style="color: purple;">4.</span> <span style="color: purple;">Sprint drill</span>: Where we sprinted with resistance (Big Mike to be exact) down the length of the gym 4 times each.<br />
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<span style="color: purple;">5.</span> <span style="color: purple;">Kettlebell circus</span>: 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). <br />
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<span style="color: purple;">6.</span> <span style="color: purple;">Bench press/Sledgehammer couplet</span>: 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.<br />
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<em><span style="color: #351c75;">And last but not least...</span></em> <br />
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<span style="color: purple;">7.</span> <span style="background-color: white; color: purple;">Dumbbell muscle snatch</span> (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. <br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/_UaeJf_qLvXk/TIbEBA7W31I/AAAAAAAAAUQ/blAA5-nit9o/s1600/sicfit+austin.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" ox="true" src="http://3.bp.blogspot.com/_UaeJf_qLvXk/TIbEBA7W31I/AAAAAAAAAUQ/blAA5-nit9o/s400/sicfit+austin.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">SicFit Austin Garage Gym</td></tr>
</tbody></table>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! <br />
Jessicahttp://www.blogger.com/profile/04694162112366921826noreply@blogger.com0tag:blogger.com,1999:blog-5020464333709200498.post-68651396489656561202010-08-27T17:13:00.000-05:002010-08-27T17:13:09.474-05:00Fight Gone Bad VIn 4 weeks from tomorrow, I will be taking on <strong><em>Fight Gone Bad</em></strong> - the legendary CrossFit workout. In this workout, you have 1 minute per station with 5 stations total per round. There are 3 rounds and you get 1 minute rest between rounds. Looks like this:<br />
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<ul><li><span style="background-color: white; color: #351c75;">Wall-ball: 20 pound ball (14# for women), 10 ft target. (Reps)</span></li>
<li><span style="background-color: white; color: #351c75;">Sumo deadlift high-pull: 75 (55#) pounds (Reps)</span></li>
<li><span style="background-color: white; color: #351c75;">Box Jump: 20″ box (Reps)</span></li>
<li><span style="background-color: white; color: #351c75;">Push-press: 75 (55#) pounds (Reps)</span></li>
<li><span style="background-color: white; color: #351c75;">Row: calories (Calories)</span></li>
</ul><br />
<div>The clock does not stop between exercises. On call of “rotate,” you have to move to next station immediately for good score - no rest! One point is given for each rep, except on the rower where each calorie is 1 point. The goal is to get the highest score possible. You've got to focus on what you're good at and give yourself a minimum goal for the movements that will be tougher. </div><br />
The Fight Gone Bad competition is a nationwide event held each year that raises money for the Wounded Warrior Project and CrossFit Foundation, and Livestrong. Learn more and help me raise funds for these three wonderful charities <a href="https://rapidgiving.com/fundraising/page/4848/jessicas-fgb-v-fundraising-page"><span style="color: #351c75;">here</span></a>. <br />
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<div style="text-align: center;"><span style="background-color: #b4a7d6;">CrossFit Central and other Austin CrossFit Affiliates are teaming up to hold this year's </span><a href="http://central.sitesasrx.net/page/index.php?menu=programs&page=schedule1&display=cert&hide&id=486"><span style="background-color: #b4a7d6; color: #351c75;">Austin-Area Fight Gone Bad 5</span></a><span style="background-color: #b4a7d6;"> on Saturday, September 25, from 8:00 - 11:00 am, at Westlake High School. Come out and participate or cheer us on! CrossFit is definitely a spectator sport!</span></div><br />
I've never done a complete 3-round FGB workout - but have done 2 rds in class. I found that I achieved the highest number of points (reps) on the wall-ball and SDHP (in the 30s). My row yielded about 12-15 calories, which is pretty standard. Box jumps were tough, but mostly b/c I was having to "re-set" in between jumps rather than just bouncing. And, push press was tough after 15 reps - the weight is heavy enough to burn you out. My class score was185 last time we did it in the spring. <br />
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I'm strategizing for how to pull off a score of 300 at the competition on 9/25. Coach JDP helped me out with the "bounce-bounce" this morning for box jumps. I have a training plan for how to get efficient at doing 25-30 unbroken. I will need to shoot for that if I want to get 300 total! I should look like this come competition day: <br />
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<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="http://4.bp.blogspot.com/_UaeJf_qLvXk/THg25i2_dHI/AAAAAAAAAT0/Q_Xiot960hM/s1600/tigger-wallpaper_free.gif" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" ox="true" src="http://4.bp.blogspot.com/_UaeJf_qLvXk/THg25i2_dHI/AAAAAAAAAT0/Q_Xiot960hM/s200/tigger-wallpaper_free.gif" width="155" /></a>Want More FGB?! Check out Mel's experience from last year, "<a href="http://theclothesmakethegirl.blogspot.com/2009/09/fight-gone-bad-story-in-photos.html"><span style="color: #351c75;">Fight Gone Bad: A Story in Photos</span></a>", and Lyssa's experience with a vairation of the workout, adapted to her new surroundings, "<a href="http://xlyssa.com/2010/07/27/fight-footballskiier-gone-bad/"><span style="color: #351c75;">Fight (Football/Skiier) Gone Bad</span></a>". Lyssa scored 333 at last year's FGB IV workout (she's a bad-ass!)</div>Jessicahttp://www.blogger.com/profile/04694162112366921826noreply@blogger.com1tag:blogger.com,1999:blog-5020464333709200498.post-28701092863884773272010-08-25T14:16:00.000-05:002010-08-25T14:16:26.265-05:00Brick Walls<em>"The brick walls are there for a reason. The brick walls are not there to keep us out; the brick walls are there to give us a chance to show how badly we want something. The brick walls are there to stop the people who don't want it badly enough. They are there to stop the other people!"</em> - Randy Pausch (The Last Lecture)<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/_UaeJf_qLvXk/THVr7TaiYuI/AAAAAAAAATY/Y3ULFVoPNWs/s1600/brick+wall.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="217" ox="true" src="http://3.bp.blogspot.com/_UaeJf_qLvXk/THVr7TaiYuI/AAAAAAAAATY/Y3ULFVoPNWs/s320/brick+wall.jpg" width="320" /></a></div><br />
Never seen The Last Lecture by Randy Pausch?! <a href="http://www.youtube.com/watch?v=ji5_MqicxSo">Watch it</a> when you have a few minutes and be inspired to live your childhood dreams. Definitely worth it! Or, check out a sample of the quotes from this lecture <a href="http://www.goodreads.com/author/quotes/287960.Randy_Pausch">here</a>. Good stuff!Jessicahttp://www.blogger.com/profile/04694162112366921826noreply@blogger.com0tag:blogger.com,1999:blog-5020464333709200498.post-75985007075934080372010-08-13T12:37:00.000-05:002010-08-13T12:37:17.730-05:00100 Day Burpee Challenge...who's with me?!This morning while I was checking my Twitter feed, I came across a tweet from my tweep, <a href="http://www.twitter.com/CROSSFITROX"><span style="color: #674ea7;">Lisa</span></a>. She and her tweep, <a href="http://twitter.com/heidijonesy"><span style="color: #674ea7;">Heidi</span></a> are starting a 100 day burpee challenge this Sunday and were looking for people to join them! I jumped on it right away - this is exactly the kind of challenge I need to help me reach my goals of becoming mentally tougher and better at things that suck. And, believe me burpees suuuuuck.<br />
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So, here it is (drumroll) ...the <strong><em>100 Day Burpee Challenge!</em></strong> <br />
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100 days, a shit ton of burpees (actually 5,050), a . Who's with me? Before you tell me I'm nuts, consider this: could you be faster, stronger, and mentally tougher? I know I can be! What better way to train ourselves to push through the "suck" in life than to take on burpees...lots of them...daily?!<br />
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We are going to do one burpee on day one (August 15th) and add one each day until we get to 100 burpees on the 100th day (November 22nd). Heidi will document this challenge on her blog (<a href="http://www.runwithheidi.com/"><span style="color: #674ea7;">http://www.runwithheidi.com/</span></a>) and post the benchmark videos of all participants. Check it out <a href="http://www.runwithheidi.com/fun-topix/challenges-are-an-athletes-best-friend"><span style="color: #674ea7;">here</span></a>. <br />
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<div></div>The Rules:<br />
<ol><li>Use Burgener's burpee standards for form - or - the standards as set by your CrossFit affiliate</li>
<li>You can complete each day's burpees all at once, or broken up and done at different times throughout the day</li>
<li>If for some reason you miss a day, you have to make up all the missed burpees the following day</li>
<li>If you don't start the challenge with us today, you can "buy-in" at any time by doing ALL the missed day's burpees on your first day</li>
<li>Any burpees you complete during your regular workout can count towards that day’s Challenge burpees, if you want them to</li>
<li>For performance tracking purposes, the 25 burpees, 50 burpees, 75 burpees and 100 burpees days will be timed and video taped (Heidi will post the videos on <a href="http://www.runwithheidi.com/fun-topix/challenges-are-an-athletes-best-friend"><span style="color: #674ea7;">her blog</span></a> to track our progress)</li>
</ol><br />
<div> Burpee Challenge Form Standards: </div><ol><li>Start with hands on the ground in front of your feet. Keep your back straight.</li>
<li>Kick feet out behind you into the top of the push-up portion of the burpee. Your body should be straight and tight in a flat plank.</li>
<li>Lower your body into the lowest part of a push-up. Your chest and thighs should ultimately touch the ground at the same time. Remember to keep your whole body, especially your midline, tight. </li>
<li>Push up into the top of the push-up position again.</li>
<li>Jump your feet up to your hands into your starting position.</li>
<li>Jump into the air and clap your hands overhead so that your ear is exposed in front of your arms. Your feet should leave the ground.</li>
</ol>Like this:<br />
<object height="385" width="640"><param name="movie" value="http://www.youtube.com/v/4Hx8aCGYiLs?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/4Hx8aCGYiLs?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="640" height="385"></embed></object><br />
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<div><strong>I've created this </strong><a href="https://acrobat.com/#d=OQSGfFOcv49hnoLgM0ifnw"><strong><span style="color: #674ea7;">PDF</span></strong></a><strong> to help track our progress.</strong> I'm posting this on my fridge at home. The dates in gray are the benchmarks that should be timed and video taped. Woo-hoo!!</div>Jessicahttp://www.blogger.com/profile/04694162112366921826noreply@blogger.com5tag:blogger.com,1999:blog-5020464333709200498.post-14164787056434188952010-08-10T18:02:00.000-05:002010-08-10T18:02:15.362-05:00Weekly ShuffleMusic is my favorite art form. I love, love, love everything about it. When it comes to workout music, I go through phases - some days I like hip hop/rap, sometimes alternative/indie, and even electronica. I'll even throw in some folk or classic rock upon occasion just to spice things up. The only thing constant in my workout playlists is "change". <br />
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I thought I'd share my playlists with you each week with my Weekly Shuffle posts. Here's what's playing now:<br />
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<span style="color: purple;">Home - Edward Sharpe and the Magnetic Zeros</span><br />
<span style="color: purple;">Four Winds - Bright Eyes</span><br />
<span style="color: purple;">Oh My God - Ida Maria</span><br />
<span style="color: purple;">Money Maker - Rilo Kiley</span><br />
<span style="color: purple;">Lisztomania - Phoenix</span><br />
<span style="color: purple;">Can You Discover - Discovery</span><br />
<span style="color: purple;">Daydreamin' - Kid Sister (feat. Cee-Lo)</span><br />
<span style="color: purple;">Enter Galactic - Kid Cudi</span><br />
<span style="color: purple;">The Suburbs - Arcade Fire</span><br />
<span style="color: purple;">Animal - Miike Snow</span><br />
<span style="color: purple;">Giving up the Gun - Vampire Weekend</span><br />
<span style="color: purple;">Where is My Mind - Pixies</span><br />
<span style="color: purple;">Sweet Disposition - The Temper Trap</span><br />
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Here's a video for the Ida Maria's "Oh My God". It's a great song to listen to while running <i>fast</i> or lifting something <i>heavy</i> : <br />
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<object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/naQSB1Ozyds&hl=en_US&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/naQSB1Ozyds&hl=en_US&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object>Jessicahttp://www.blogger.com/profile/04694162112366921826noreply@blogger.com2tag:blogger.com,1999:blog-5020464333709200498.post-40995423868486344262010-07-27T15:13:00.000-05:002010-07-27T15:13:39.994-05:00Summer SlumpIt began in June and has continued through last week. I've been unfocused, unmotivated, and uninterested in CrossFit in general. I have written "DNF" on the board more times than I care to admit and have blown off extra workouts. This is not like me. What gives? <br />
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Initially I blamed it on the heat, burn-out, frustration, boredom, big classes...anything I could find to excuse my lack of desire and performance for something that I was once so passionate about. What I've realized over the past few days is that all of that was just B.S. I was coasting off of a few great months of training and real progress. I got lazy. I got comfortable with my new level of fitness and began to take for granted what it took to get me there in the first place. I plateau-ed. I thought I wanted to have an easy "summer of fun". I forgot what real fun was. <br />
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Fortunately, my nutrition stayed fairly consistent (minus a few fruity cocktails) and I kept training every week. So, I didn't really go backwards. But, I also didn't move forward. I stood still. Which, is probably the most boring thing you can do. Progress all around me, passing me by, and I'm just standing still...And, just as expected, my life outside of gym suffered too. Amazing how you can't compartmentalize your life, isn't it?! <br />
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Well, I'm pleased to report that I'm back and feeling mentally better than ever. I'm ready to leave it all out on the mats, set some PRs, and kick some ass again. It's time. No doubt it will be challenging, but that's what I miss most: the challenge and journey to achievement. <br />
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I thank my coaches JDP, Travis, and Ben for calling me out on the lack of intensity in my workouts lately and offering to help me get back on track. I hope that what Travis referred to as “the summer slump” has now ended. Time to get back to to it! <br />
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I'm making a new workout playlist. Here's a listen:<br />
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<object width="320" height="385"><param name="movie" value="http://www.youtube.com/v/ZVAbC7vmrXE&hl=en_US&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/ZVAbC7vmrXE&hl=en_US&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="640" height="385"></embed></object>Jessicahttp://www.blogger.com/profile/04694162112366921826noreply@blogger.com0tag:blogger.com,1999:blog-5020464333709200498.post-48257802041065882112010-07-08T12:35:00.000-05:002010-07-08T12:35:40.454-05:00Awkward in the BoxSometimes it gets a little awkward at the gym. We're running around, working our asses off, nearly naked, sweating up a storm, all in an effort to get harder, better, faster, stronger. We can't help but experience some silly shit every now and then. And, if we're seeing it - imagine what our coaches experience?! I die..<br />
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After reading a comic by The Oatmeal, I felt inspired to share some of my top awkward moments at the gym with illustrations!<br />
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Ever been working out next to one of these people (or are you guilty of being one yourself?)! I mean, I know we are encouraged to make noises at CrossFit, but sometimes what we utter can be down-right silly. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/_UaeJf_qLvXk/TDYI895Y7qI/AAAAAAAAARM/OB7bsoh1Kq8/s1600/noisy.png" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" rw="true" src="http://4.bp.blogspot.com/_UaeJf_qLvXk/TDYI895Y7qI/AAAAAAAAARM/OB7bsoh1Kq8/s320/noisy.png" /></a></div><br />
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What about spotting? Does it ever get awkward for you? I know its important for safety, but I can't help but giggle sometimes. ("What's going on back there?!")....<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/_UaeJf_qLvXk/TDYJ7H4qrhI/AAAAAAAAARU/BB75u5seWlg/s1600/squatting.png" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" rw="true" src="http://3.bp.blogspot.com/_UaeJf_qLvXk/TDYJ7H4qrhI/AAAAAAAAARU/BB75u5seWlg/s320/squatting.png" /></a></div><br />
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And finally...ever see any ladies looking a little "less than fresh-faced"? Yes, I'm guily of this since I typically come to the gym straight from work. I'm sure I've reached the "100% whored up" level before. Sorry!!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/_UaeJf_qLvXk/TDYKdHwBlmI/AAAAAAAAARc/7mZukE48OaQ/s1600/makeup.png" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" rw="true" src="http://2.bp.blogspot.com/_UaeJf_qLvXk/TDYKdHwBlmI/AAAAAAAAARc/7mZukE48OaQ/s320/makeup.png" /></a></div><br />
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Check out the full comic <a href="http://awkwardworkouts.com/">here</a>. The "stink bomb" and "side cruncher" are also hilarious. Enjoy!Jessicahttp://www.blogger.com/profile/04694162112366921826noreply@blogger.com1tag:blogger.com,1999:blog-5020464333709200498.post-53648624177142937072010-07-06T22:09:00.000-05:002010-07-06T22:09:17.768-05:00Results from SpartanThe before and after photos from The Spartan 300 Challenge are up! Check out my results:<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/_UaeJf_qLvXk/TDPuCtdiKSI/AAAAAAAAARE/kSxCjuXHQVk/s1600/start_spartan_201019.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" rw="true" src="http://2.bp.blogspot.com/_UaeJf_qLvXk/TDPuCtdiKSI/AAAAAAAAARE/kSxCjuXHQVk/s400/start_spartan_201019.jpg" width="400" /></a></div><br />
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<span style="font-size: x-small;">Weight: maintained</span><br />
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<span style="font-size: x-small;">Inches: -2.5 waist and thighs; gained 3 inches in shoulders and calves</span><br />
<span style="font-size: x-small;">Body Fat: -3%</span><br />
<span style="font-size: x-small;">Workout 1: Rx: Did Not Finish - 25 pullups, 50 deadlifts (95#), 50 pushups, 50 boxjumps, 7 floor wipers (95#)</span><br />
<span style="font-size: x-small;">Workout 2: Rx: Did Not Finish - 25 pullups, 50 deadlifts (95#), 50 pushups, 50 boxjumps, 40 floor wipers (95#)</span><br />
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So, I lost some body fat, gained some muscle, sucked less on that workout (although I tore the crap out of my hands BOTH times!), got some brighter workout gear, and a tan. All in all, I'm loving the results. But, like I said in my previous posts about The Spartan 300 Challenge, this is only the beginning! <br />
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Check out all my other Spartans and their results <a href="http://2010spartan300challenge.blogspot.com/">here</a>. Congrats, everyone!Jessicahttp://www.blogger.com/profile/04694162112366921826noreply@blogger.com4tag:blogger.com,1999:blog-5020464333709200498.post-33575270926997261212010-06-25T16:26:00.000-05:002010-06-25T16:26:45.328-05:00Far from overSo, today is the final day of the Spartan 300 Challenge and I met Coach Crystal to get my body comps done. Here's how it turned out:<br />
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After 7 weeks, I've dropped another 2% body fat, lost 4 inches from my waist, hips, and thighs, and added 3 inches to my shoulders and calves. My weight stayed the same, meaning I added lean muscle (yay!), however, I managed to drop another pant size (down to a size 6 now). This is what I'm talkin' about!<br />
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As far as strength goes, I'm definitely getting stronger. I've PR'd on pullups, pushups, dead lift, squat, clean, and press. I'm now using the Rx weight in most WODs. The progress feels great!<br />
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The benchmark workout is tomorrow morning, and I'm ready. My goal is to finish the WOD this time. I have a feeling I will! Regardless of how it all turns out, I am proud of myself and feel like this is just the beginning. <br />
WOOT!<br />
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Like Drake says, "I'm livin' life right now, man... And this what I'ma do 'til its over, 'til its over.. But it's far from over" <br />
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<object height="385" width="320"><param name="movie" value="http://www.youtube.com/v/2lTB1pIg1y0&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/2lTB1pIg1y0&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="640" height="385"></embed></object>Jessicahttp://www.blogger.com/profile/04694162112366921826noreply@blogger.com0tag:blogger.com,1999:blog-5020464333709200498.post-91466183515067533172010-06-15T14:36:00.000-05:002010-06-15T14:36:28.357-05:00Spartan 300 Challenge - Goal UpdateBack on May 5, I set <a href="http://shesalwayssunny.blogspot.com/2010/05/spartan-300-challenge-goals.html">7-week goals</a> for the Spartan 300 Challenge at CrossFit Central. Here's how I'm doing with less than 2 weeks to go:<br />
<div> </div><div><strong>Nutrition:</strong> I've managed to stay on track with Paleo, adding in more protein and reducing carbs and fats in general. I'd say probably more 85% than 90%, but it's still great. I have only had a handful of cheat meals and even those were still Zone-friendly. I think I've turned the corner on Paleo - it's no longer a diet, rather it's a lifestyle. I've never felt better! I have enjoyed more than 4 servings of alcohol per week on most weeks, but have kept track of it to keep it under control. Only 2 wilds party nights so far and I paid for them the next day! Overall, I'm sure I've lost body fat judging from the way my clothes are fitting. I have lost at least 2 pant sizes (from a size 10 to a size 6 in jeans!!) and am discovering muscle tone where I typically store fat - hips and legs. I'm exciting for my final body comp in a few days. Should be good news!!</div><div> </div><div><strong>Fitness:</strong> I've been running a lot more - at least once per week for a minimum of 3 miles on the Town Lake trail. No treadmill for this girl. If it's raining, or dark out, I've been hitting the rower. I'd say this goal has been met. On to the body-weight strength goals: I've FINALLY figured out how to string kipping pullups together without nearly ripping my arms out of socket. It's all about the hip pop and pushing away from the bar (side note to my coaches: I know you told me that a million times... ) And, I'm getting some more power too - last week I did 18 chest-to-bar pullups (3-4 in a row at a time) and didn't rip my hands. I'd say that's a HUGE accomplishment. Regarding pushups, I'm able to do 7-8 perfect pushups in a row before I max out. Not great, but much better than when I started this challenge. I'm going to really focus during the next 10 days on getting in as many pushups as possible in preparation for the finale workout. Don't want to have to go to my knees or take 10 minutes to do 50! I will finish the finale WOD in 20 minutes. I WILL!!!</div><br />
Regarding my weekly workouts, I've seen huge improvements in strength with PRs in the past few weeks (Back Squat: 175, Deadlift 215, Squat Clean 125, Thruster 95) and I've managed to Rx many of the WODs. I've also gotten better at doubleunders and kettlebell work. <br />
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All and all, good things poppin' up in here. Once the challenge is over, I don't anticipate backing off the 85/15 Paleo nutrition, fitness routine, or supplements. In fact, I expect to be HARDER, BETTER, FASTER, STRONGER! <br />
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Feelin' too good to stop now.Jessicahttp://www.blogger.com/profile/04694162112366921826noreply@blogger.com5tag:blogger.com,1999:blog-5020464333709200498.post-33982925918283082612010-06-09T14:23:00.000-05:002010-06-09T14:23:21.167-05:00Dancin' Through Life<div style="text-align: left;">From Rev Run Wisdom: </div><blockquote><em>Some may laugh at you for dancin' through life. You're not crazy, <strong>they just can't hear the music you're jammin' to</strong>! Keep Laughin'!</em></blockquote><br />
Dance and laughter is contagious! Spread LOVE!<br />
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<object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/GA8z7f7a2Pk&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/GA8z7f7a2Pk&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object>Jessicahttp://www.blogger.com/profile/04694162112366921826noreply@blogger.com2tag:blogger.com,1999:blog-5020464333709200498.post-50785526773144197842010-06-02T11:50:00.000-05:002010-06-02T11:50:43.918-05:00What Makes Us StrongerI came across this post today that I think is worth sharing. It was written for a newsletter by AdvoCare's Ron Reynolds, who is also a US Air Force Veteran, aerospace engineer, and author.<br />
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Ron provides insight on how the challenges we face as children and adults actually enable us to grow to become much stronger than if we weren't exposed to it or were too protected from it. <strong><em>Word! </em></strong><br />
<blockquote><span style="font-size: x-small;">There's a growing movement underway in our country that seems to have come from those who are inclined to want to protect us from ourselves and who want to pass any imaginable law that will make all of us more equal. The movement I'm referring to actually began several years ago; some parents got together and their cause was to change the grading system in the elementary school systems so that no child would receive a lesser "grade" that might make him or her feel inferior. After all, a child who becomes "damaged" by such life experiences may well carry those scars with them for their entire life, and how fair is that? These are probably the same people who allow their children to run and scream in restaurants and airports and other places, because to discipline them would do harm, and no responsible parent wants to do that. </span><br />
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<span style="font-size: x-small;">Now, I understand the love of a parent and how we want to hover over our sons and daughters, and that's as it should be. But to "hover" to the extent that you will go to any length to shield kids from the negatives of life is to do them a disservice that won't become apparent for many years; sooner or later, the protected child will go into the world and become exposed to setbacks, disappointments, failures, threats, intimidation, performance evaluations at work, unfairness and insult, and they will be disarmed and unable to cope with such experiences. Some people will even send your kids "negative" e-mails. </span><br />
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<span style="font-size: x-small;">I don't know about you, but as I look back over my years and all of the negativity I encountered - and there was lots of it - each one forced me to grow; they forced my brain to wire itself in such a way that over time, I would learn from those bad experiences and become strengthened by them, not diminished by them. I have a memory of being put on the porch of my grandmother and left there, because my parents decided they weren't ready for the responsibility I represented. As a few years passed, I looked with confusion and emotional trauma why it was that everyone else had a father and mother and I didn't. As more years passed, I came to understand, and it drove me to a level of understanding that it was my duty to make a place for myself. No one protected me; no one went to the school and appealed for me to get extra care and protection. </span><br />
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<span style="font-size: x-small;">Later in life, I became a distributor in a direct sales company; within a few weeks, my sponsor quit, and there weren't any distributors between myself and the company, so whatever was to be was up to me. And, I think that if someone had protected me from all the adversities of life when I was much younger, my brain would have continued to "wire itself," but in much more of a dependent way. The officials in my school told me that when I grew up and went into the labor force, that I should not take any position that required writing, because I was the worst writer they had ever seen. Now, you may be one who will agree with that, but even if you do, it doesn't matter. What matters is what I think of me and how I am; what matters is what I choose to do about the bad things that happen - it's not "what happens," it's what those things force us to become that counts. </span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/_UaeJf_qLvXk/TAaLeOVx9cI/AAAAAAAAAQo/KbE0YPcW2bI/s1600/adversity2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" gu="true" src="http://2.bp.blogspot.com/_UaeJf_qLvXk/TAaLeOVx9cI/AAAAAAAAAQo/KbE0YPcW2bI/s320/adversity2.jpg" /></a></div><br />
<span style="font-size: x-small;">We all have the choice of our own approach to life, but for me, I'm grateful for the exposure to challenging situations that were part of my experience. <strong>God always has a way of fitting the back to the burden, so if you want a stronger back, you have to carry a heavier load. Be careful of those who seek to take care of you, lest your caretaker become your jailer.</strong></span></blockquote>Jessicahttp://www.blogger.com/profile/04694162112366921826noreply@blogger.com0tag:blogger.com,1999:blog-5020464333709200498.post-66045724918897003732010-05-25T14:00:00.000-05:002010-05-25T14:00:26.080-05:00Iron MindJust re-read a great article about the iron mind entitled, <em>The Iron</em>, written by Henry Rollins (originally published in 1993 in DETAILS Magazine). If you've never read it, or would like some insight on why a strong body and mind go hand-in-hand, read it <a href="http://www.oldtimestrongman.com/henryrollins_iron.html">here</a>. <br />
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<div><blockquote style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="http://2.bp.blogspot.com/_UaeJf_qLvXk/S_wdft-tjTI/AAAAAAAAAQg/QEUBGVKA5FE/s1600/rollins00.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" gu="true" height="200" src="http://2.bp.blogspot.com/_UaeJf_qLvXk/S_wdft-tjTI/AAAAAAAAAQg/QEUBGVKA5FE/s200/rollins00.jpg" width="158" /></a><em>It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn't want to come off the mat, it's the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn't teach you anything. That's the way the Iron talks to you. <strong>It tells you that the material you work with is that which you will come to resemble</strong>. That which you work against will always work against you. </em> - Henry Rollins</blockquote></div><blockquote><br />
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