She's Always Sunny

Official Blog of Coach Clarkie

2011-01-10T16:58:00.001-06:00

Follow me on my journey as a CrossFit Central Relentless Boot Camp Coach here: http://coachjessicaclark.tumblr.com/

It's gonna be FUN!

CF Level 1 Certified!

2010-12-09T15:16:00.000-06:00

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.

Level 1 Certification - San Antonio, Dec 4-5, 2010

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!

Trojan Challenge

2010-11-30T11:16:00.000-06:00

Ready 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!

As a participant in the Trojan challenge, you'll get:

CrossFit Central Coach to keep you accountable
Goal Setting
Before & After Photos
Benchmark Workouts
Weekly Workouts with video and photo instruction
Nutrition Seminar
Weekly Review of Food Logs by your coach
Team workout with your coach
Kettlebell skill workshop

And of course, a CrossFit Central Trojan Challenge T-shirt!

Kettlebell WOD from Thanksgiving Fun Run at Central

Open to 50 Cleints

January 7 - March 5, 2011
$150 per person

Visit http://www.crossfitcentral.com/ or http://www.relentlessbootcamp.com/ to learn more and REGISTER for the Trojan Challenge.

Eat Greens, Get Lean

2010-11-28T19:27:00.001-06:00

My 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 original recipe from epicurious.com to make it more Paleo-friendy, replacing the butter with coconut oil and omitting the sugar. Turned out delicious!

Give it a try:

Ingredients:
3 tablespoons coconut oil
1/2 pound shallots, thinly sliced
Coarse kosher salt
2 tablespoons apple cider vinegar
1 1/2 pounds brussels sprouts, trimmed
3 tablespoons extra-virgin olive oil
1 cup water

Preparation:
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.
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.

Eat greens, get lean!

How to Be a Bad Coach

2010-11-17T17:06:00.001-06:00

I found this post on the Barbells and Bacon blog regarding how to be a good coach by pointing out how NOT to do it! Great read for athletes and coaches.

Here's an except from "10 Ways to Be a Bad CrossFit Coach", written by Jon from Potomac CrossFit in Arlington, VA:

#9. Know only one way to coach a movement. Sometimes screaming “SEND YOUR KNEES OUT” over and over isn’t good enough. Learn more than one way to say the same thing.

#5. Forget peoples’ names. 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

And my favorite:

#1. Treat coaching as a job instead of a profession. 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? A professional makes a firm commitment to educating himself throughout his coaching career.

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.

What do your favorite coaches do, or what qualities do they possess that make them the best CrossFit coaches?

Get Pumped!

2010-10-29T16:12:00.001-05:00

GirlTalk gets me pumped for LIFE! Seeing him in concert was awazing - Still one of the best dance parties EVER. 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!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:

Go forth and conquer the weekend! Whomp! There it is..

Weekly Shuffle

2010-10-25T16:17:00.000-05:00

Here's what's playing on my iPod this week:

Check it Out - will.i.am (feat Nicki Minaj)
California Gurls (Passion Pit Main Mix) - Katy Perry (feat Snoop Dogg)
No Love - Eminem (feat Lil' Wayne) - FREE WEEZY!
Drivin' Me Wild - Common (feat Lily Allen)
Make Her Say - Kid Cudi (feat Common, Kanye West, Lady Gaga)
Fancy - Drake, TI, Swizz Beatz
Good Ol' Fashion Nightmare - Matt & Kim
We Are All Made of Stars - Moby
Around the Way Girl - LL Cool J

Jams all week! That's how I'm rollin'.

Opportunity knocks...

2010-10-18T14:26:00.000-05:00

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.

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:

The first 2 weeks of shadowing were spent with with Coach Megan 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.

The last 2 weeks I was with Coach Heather at LCRA bootcamp M/W/Th 6:30 PM. This is the bootcamp that started it all for me (when I first met Coach Zach 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.

LCRA 6:30 pm Bootcampers kickin' butt!

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. Bring it on!

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...

On a related note, I'm getting my CrossFit Level 1 Certification on Dec 4-5 at Alamo CrossFit, in San Antonio, TX. I'm super-duper excited!!

Challenge updates

2010-10-06T13:34:00.003-05:00

10 in 21 Challenge:
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...

100 Day Burpee Challenge:
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. Dang! 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 still participating - I'll be cheering you on all the way to 100! Best of luck.

Fight Gone Bad:
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:

Round 1: 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.

Ok, so just keep that same rep count for the next 2 rounds and I got it, right?!

Round 2: 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!

I want to quit.

Round 3: 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.

I ended up with a final score of 234 and got to enjoy post-workout recovery margaritas with fellow participants:

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.

More news to come soon...Cheers!

Running like Phoebe

2010-09-21T14:40:00.000-05:00

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!

2010-09-14T12:16:00.000-05:00

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!

2010-09-08T16:09:00.000-05:00

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

2010-09-07T18:03:00.000-05:00

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!

Fight Gone Bad V

2010-08-27T17:13:00.000-05:00

In 4 weeks from tomorrow, I will be taking on Fight Gone Bad - 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:

Wall-ball: 20 pound ball (14# for women), 10 ft target. (Reps)
Sumo deadlift high-pull: 75 (55#) pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 (55#) pounds (Reps)
Row: calories (Calories)

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.

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 here.

CrossFit Central and other Austin CrossFit Affiliates are teaming up to hold this year's Austin-Area Fight Gone Bad 5 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!

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.

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:

Want More FGB?! Check out Mel's experience from last year, "Fight Gone Bad: A Story in Photos", and Lyssa's experience with a vairation of the workout, adapted to her new surroundings, "Fight (Football/Skiier) Gone Bad". Lyssa scored 333 at last year's FGB IV workout (she's a bad-ass!)

Brick Walls

2010-08-25T14:16:00.000-05:00

"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!" - Randy Pausch (The Last Lecture)

Never seen The Last Lecture by Randy Pausch?! Watch it 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 here. Good stuff!

100 Day Burpee Challenge...who's with me?!

2010-08-13T12:37:00.000-05:00

This morning while I was checking my Twitter feed, I came across a tweet from my tweep, Lisa. She and her tweep, Heidi 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.

So, here it is (drumroll) ...the 100 Day Burpee Challenge!

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?!

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 (http://www.runwithheidi.com/) and post the benchmark videos of all participants. Check it out here.

The Rules:

Use Burgener's burpee standards for form - or - the standards as set by your CrossFit affiliate
You can complete each day's burpees all at once, or broken up and done at different times throughout the day
If for some reason you miss a day, you have to make up all the missed burpees the following day
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
Any burpees you complete during your regular workout can count towards that day’s Challenge burpees, if you want them to
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 her blog to track our progress)

Burpee Challenge Form Standards:

Start with hands on the ground in front of your feet. Keep your back straight.
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.
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.
Push up into the top of the push-up position again.
Jump your feet up to your hands into your starting position.
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.

Like this:

I've created this PDF to help track our progress. 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!!

Weekly Shuffle

2010-08-10T18:02:00.000-05:00

Music 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".

I thought I'd share my playlists with you each week with my Weekly Shuffle posts. Here's what's playing now:

Home - Edward Sharpe and the Magnetic Zeros
Four Winds - Bright Eyes
Oh My God - Ida Maria
Money Maker - Rilo Kiley
Lisztomania - Phoenix
Can You Discover - Discovery
Daydreamin' - Kid Sister (feat. Cee-Lo)
Enter Galactic - Kid Cudi
The Suburbs - Arcade Fire
Animal - Miike Snow
Giving up the Gun - Vampire Weekend
Where is My Mind - Pixies
Sweet Disposition - The Temper Trap

Here's a video for the Ida Maria's "Oh My God". It's a great song to listen to while running fast or lifting something heavy :

Summer Slump

2010-07-27T15:13:00.000-05:00

It 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?

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.

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?!

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.

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!

I'm making a new workout playlist. Here's a listen:

Awkward in the Box

2010-07-08T12:35:00.000-05:00

Sometimes 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..

After reading a comic by The Oatmeal, I felt inspired to share some of my top awkward moments at the gym with illustrations!

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.

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?!")....

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!!

Check out the full comic here. The "stink bomb" and "side cruncher" are also hilarious. Enjoy!

Results from Spartan

2010-07-06T22:09:00.000-05:00

The before and after photos from The Spartan 300 Challenge are up! Check out my results:

Weight: maintained

Inches: -2.5 waist and thighs; gained 3 inches in shoulders and calves
Body Fat: -3%
Workout 1: Rx: Did Not Finish - 25 pullups, 50 deadlifts (95#), 50 pushups, 50 boxjumps, 7 floor wipers (95#)
Workout 2: Rx: Did Not Finish - 25 pullups, 50 deadlifts (95#), 50 pushups, 50 boxjumps, 40 floor wipers (95#)

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!

Check out all my other Spartans and their results here. Congrats, everyone!

Far from over

2010-06-25T16:26:00.000-05:00

So, 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:

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!

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!

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.
WOOT!

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"

Spartan 300 Challenge - Goal Update

2010-06-15T14:36:00.000-05:00

Back on May 5, I set 7-week goals for the Spartan 300 Challenge at CrossFit Central. Here's how I'm doing with less than 2 weeks to go:

Nutrition: 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!!

Fitness: 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!!!

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.

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!

Feelin' too good to stop now.

Dancin' Through Life

2010-06-09T14:23:00.000-05:00

From Rev Run Wisdom:

Some may laugh at you for dancin' through life. You're not crazy, they just can't hear the music you're jammin' to! Keep Laughin'!

Dance and laughter is contagious! Spread LOVE!

What Makes Us Stronger

2010-06-02T11:50:00.000-05:00

I 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.

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. Word!

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.

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.

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.

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.

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. 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.

Iron Mind

2010-05-25T14:00:00.000-05:00

Just re-read a great article about the iron mind entitled, The Iron, 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 here.

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. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you. - Henry Rollins

Fuel for Badassery

2010-05-24T14:16:00.002-05:00

For the past 8 months, I have been using AdvoCare supplements to help fuel my body before, during, and after workouts. These supplements (AdvoCare plus a multi-vitamin, probiotics, fish oil), a clean Paleo diet, and regular sleep have helped me lose body fat (down 6% since October), drop 2 dress sizes (from size 8/10 to size 4/6), and gain muscle strength and endurance (as noted in previous posts).

I consider my investment in AdvoCare to be an investment in my overall health. Of course, the supplements aren't cheap, but THEY WORK. Isn't that worth it? I think so...

Here's a look at my daily AdvoCare supplements, or as I like to call them, my "fuel for badassery":

For Energy: AdvoCare Spark® Energy Drink and AdvoCare Slam®. I sip on these 1-2 hours before my workout and sometimes during my workout depending on how I feel.
For Staying Lean: CATALYST™. Taken 15 minutes before a workout, or before meals, Catalyst contains branch-chained amino acids that help maintain lean muscle mass during calorie restriction and intense exercise. Also gives me a nice "boost" during long workouts.
For Performance: Muscle Strength™ (taken 1 hour before my workout) and Nighttime Recovery (taken every night). Both of these help decrease recovery time between workouts and encourage muscle growth and strength. Nighttime Recovery also contains amino acids and magic dust that lulls me into a deep, regenerating sleep. I always wake up feeling great after taking it!

In the coming weeks, I will begin adding more of the AdvoCare Performance Elite supplements into my regimen, including Arginine Extreme, AdvoCare® Muscle Fuel, and Post Workout Recovery. The goal is to create my personal formula for achieving optimal performance results.

I'm a firm believer that the AdvoCare supplements have helped me see greater results, faster than if I would have been taking nothing for the past 8 months. I believe that in the case of my results, the whole is greater than the sum of its parts.

I encourage anyone looking to take their training or fat loss to the next level to give AdvoCare a try. If it's good enough for the vast majority of the CrossFit Central coaches and clients, as well as countless professional athletes (including Drew Brees), it's got to be the real deal.

Holler if you want to try any of the products, or need more info. Also, Check out Coach Jess Sharratt's blog about the AdvoCare 24 Day Challenge. Sounds like a great way to jumpstart fat loss and toning for any newbies interested in AdvoCare. Let's do it!

Takin' to the Top!

2010-05-17T15:34:00.000-05:00

On Saturday, I joined my team of fellow CrossFit women and our friends to take on the American Lung Association's Fight For Air Climb at the Frost Bank Building in downtown Austin. This race was a climb up 30 stories, 60 flights, or 672 steps if you're counting. :) The event raised money for research and treatment of lung disease - something that hits really close to home for me.

My goal was to come in under 7 minutes. I set this goal with having climbed that many stairs only once. I challenged my teammates to do the same, and come race-day, a few of us agreed to shoot for sub-6 minutes. (CrossFitters always make it interesting with a little friendly competition!)

Coach Megan Parsons led our team up the stairs, following the team of firefighters from the Round Rock Fire Dept. I went next, and Whitney Frakes started behind me. Once we began the climb, I was happy to have these ladies there to push me to keep my pace. It was a SHOWOUT sandwich!! :) We all made it to the top in with awesome times - Megan got sub 5 minutes, I came in at 5:20, and Whit finished just behind me. It got pretty tough after floor 20, but I just kept going - taking it 2 steps at a time (thank you long legs!!) until I got it done.

Later on that day we recieved word of the final results. Serveral of my teammates had done really well and I ended up placing 1st in my division (I even got a medal! :))! I'm so proud of us for crushing our goals!!

At the top of the climb, we were greeted by some familiar faces - Lauren, Diego, and Stacy from CrossFit Central. It was great to see them representing the double C's at the event and spreading the word about CrossFit. Megan and I were approached by some of the firefighters who had started the climb ahead of us (some of whom finished behind us!). They asked how we prepared for the event and we replied, "we CrossFit"! I saw quite a few people visiting with the folks from CFC at their table - I hope we were able to recruit some climbers to join CrossFit.

All in all, this was a great experience. Thanks to my teammates for motivating me to push myself and to all of my friends and family who supported this cause with donations - the event raised nearly $100,000!

Do Work. Be Proud of Your Effort. CrossFit.

2010-05-13T11:22:00.002-05:00

Just read a great blog post from Lisbeth at CrossFit Watertown this morning, entitled, "Opening the Way" that sums up my love for CrossFit. Here's an excerpt:

...we know that if it’s been an absolutely horrible, crap-filled day in this world that’s beat us down and made us feel so small, that once we walk through those doors... there’s a friendly face that’s going to give us a hug, teach/beat/rejuvenate us for an hour, and then send us back out the door, tired but with a big smile and a huge sense of accomplishment. And that the day will suddenly feel better and we’ll have strength enough to get up in the morning and do it all over again.
There’s no photo that can show all those images, no picture that can capture all those feelings, no words that can easily describe this experience to your friends.
The writer George Sand once said: “The world will know and understand me someday. But if that day does not arrive, it does not greatly matter. I shall have opened the way for other women.”

The world will know and understand CrossFit someday. But if that day does not arrive, it does not greatly matter. We’ll have opened the way for everyone.

Do Work. Be Proud of Your Effort. CrossFit.

If you don't yet subscribe to the CrossFit Watertown blog feeds, DO IT! It's a great CrossFit blog.

Now, go out there and GET SOME!

Time to DO WORK

2010-05-10T11:35:00.000-05:00

Saturday's Spartan 300 Challenge benchmark workout was a lot tougher than I expected. In 20 minutes, I was able to get through:

25 pull ups (most of my time was spent here, and I ripped my hands)
50 deadlifts (95#)
50 push ups (from knees - BOO!)
50 box jumps (20")
10 Floor Wipers (95#)

I still had all of this remaining when "time" was called:

40 Floor wipers
50 KB clean and press (14kg)
25 pull ups

CRAP!

I'm glad I did Rx weight, so I will be able to complete this workout as Rx'd on 6/26. And, in the process of getting my ass kicked, it became very clear to me where I need to focus my training over the course of the next 7 weeks:

Build strength in my chest, back and core to help with pull ups and push ups
Work on kipping pull up technique each week and perfom perfect push ups each day
Work on stamina and endurance

So, I've updated my goals accordingly. I'm meeting with Coach Crystal on Thursday to work on the kipping movement. It's high time I get these pull ups right. No more meaty hands!

I am ready to DO WORK and see results. Time for bad-assery.

Paleo Recipes and Nutrition Resources

2010-05-06T13:24:00.000-05:00

New to Paleo/Primal eating or need some new recipes and nutirtional motivation?! Check out these blogs and websites for a whole mess of good info:

Whole9 Blog
Eat Clean Live Strong Blog
Paleo Food
The Label Says Paleo Blog
Everyday Paleo Blog
Robb Wolf Blog
The Clothes Make the Girl Blog
Mark's Daily Apple
Living Paleo
Primal Eating Modern Table

Ok, now you have no excuse to "go Paleo/Primal". Eat real food and be healthy!

Got any other resources to share? Holler at me!!

Spartan 300 Challenge Goals

2010-05-05T12:16:00.003-05:00

Alright, it's time! I met with my team last night and set my fitness goals for the next 8 weeks during the Spartan Challenge.

By June 26, I will:
1. Achieve 18% Body Fat (-5% from where I am today)
2. Follow Paleo/Zone nutirition at least 90% of the time (follow my food journal here)
3. Limit alcohol consumption to 4 servings per week
4. Run or Row 3 miles twice per week
5. 10 consecutive kipping pull ups
6. 10 consecutive "perfect" push ups

They don't call it a CHALLENGE for nothin'! If you know me well, you know that I love my daily glass of vino and my whiskey on the weekends. So for the next 8 weeks, I'm going to have to find healthier ways to relax and kill time.

Here's the benchmark workout that I will take on this Saturday May 8, and again on Saturday, June 26.

"Spartan 300" WOD:
25 Pullups
50 Deadlift (95#)
50 Pushups
50 Box jumps
50 Floor wipers (95#)
50 KB Clean and Press (25#)
25 Pullups

= 300 reps!

My goal for Saturday is to be able to complete this WOD as Rx in the time alloted - that means kipping pullups, pushups from toes, and all Rx weight in 20 minutes or less. By the end of the challenge, my goal will be to CRUSH my benchmark time. And, hopefully look ripped doing so.

I'll post this weekend on my benchmark WOD time and maybe even a "before" photo. Wish me luck...

Workout hell week - part deux

2010-05-03T16:44:00.001-05:00

In terms of workouts, this week looks bonkers. Thankfully, Doc gave me the green light to lift and use the rotator cuff. Just need to warm-up with my exercises and ice afterwards. Done and done.

Ok, so here's what I'm lookin at this week:

Monday: CrossFit WOD with my new co-ed class coached by Travis and Ben.

Fight Gone Bad (2 rounds; 1 minute at each station, 1 minute rest between rounds, as many reps as possible)
Wall ball (14#)
SDLHP (55#)
Box Jump (20")
Push Press (55#)
Row for calories

Last time I got 167, so I'm shooting to beat that. My strategy is to pace myself through the first few exercises and rest only during that one minute between rounds. Gonna be a lung burner, for shizzle.

Update: I scored 163. Boo! First round was great, then my allergies started to bother me. By the time I got home, I was a sneezing mess. So bad, I had to get a steriod shot on Tuesday, to shut down the histamine response my body swas producing. Uggghh. I'm blaming my poor performance on not being able to breathe through my nose. My partner Jennifer killed it with a score of 201! Way to go!!
Tues: 6:00 pm meeting with my Spartan Challenge team (and body comps!) then CrossFit WOD with the O.G. co-ed class at 6:45 pm.

Update: Body comp wasn't so bad. I've lost a few more inches and 3% body fat since the last assessment, but I still want to lose 5% more. This is one of my Spartan Challenge goals. When I got to class, I had a nice WOD waiting for me. Back Squat warmup sets of 10 squats @95, 115, 135, 145 #, then for time: 30 BS (135#), 200 m sprint, 30 burpees. My time was 7:32. I was pooped. Legs are on fire today!!

Wed: Cinco de Mayo celebration!! Run, row, shoulder work. Then tequila.

Thurs: CrossFit WOD at 6:45 pm

Fri: Run, stretch, sleep!

Sat: 7 AM Spartan Challenge benchmark workout

Sun: 9 AM Oly Lifting Class

My Spartan 300 Food Log

2010-04-27T17:00:00.000-05:00

Next week I begin the Spartan 300 Challenge, which involves some serious food logging. To help keep me organized and accountable, I will be publishing my Spartan 300 Food Log on Google Docs and giving my Coach, my team, and all of you all access to view it.

Since I will be Zoning during the challenge, I will have to count Zone blocks daily. I'm sure I will get direction on how to change up my Zone blocks during the challenge, but for now I've set a target of the following daily blocks: 12 protein, 10 carbs, 20 fat. This is the formula I've been following for the past 3 months with good result. I'm betting that I will up the protein and lower the fat just a bit during Spartan - maybe resulting in a 14-10-18 block day. We'll see.

At any rate, I encourage you to keep me honest and track my progress. I'll post weight and body fat next week when I get that measured. At the end of the challenge, we'll see how far I've come! Yay, challenges!

Just a spaz!

2010-04-23T12:12:00.000-05:00

GOOD NEWS for me! My shoulder isn't injured, per se, it's just a muscle spasm in my shoulder.

Dr. Kyler advised a few more treatments next week, but cleared me to start using my shoulders during workouts and lift some weight. Obviously, if it starts to bother me, I should take it easy and ice it. But, I'm happy that I won't be stuck with the "lunge circus" for weeks (I'm not sure my booty could take it).

Active Release Treatment therapy is miracles. Fah reals. Feels a little like death while you're being worked on, but I feel great now.

Shoulder Rehab

2010-04-21T14:19:00.004-05:00

After a few weeks of going through a vicious cycle of CrossFit WODs >>> Oly Lifting >>> overuse >>> Trigger Point therapy >>> ice/heat/rest >>> feels better >>> CrossFit WODs >>> Oly Lifting >>> overuse...and so on...I am still experiencing shoulder pain. Not just when I'm lifting, but all the time. To make matters worse, my fingers have gone numb a few times when I sleep. "NOT GOOD", says the doc.

After deep tissue massage and TP Therapy failed to alleviate the pain, I decided to take this old clunker of a body in for some professional work. My first ART (active release therapy) session Dr. Kyler Brown at Austin Sports Therapy was this morning. Let me tell you, ART is miracles (yes, that's a reference to the Insane Clown Posse).

After 30 minutes of intense diagnostic therapy, my range of motion had greatly improved and pain had subsided. Yay! The doc gave me the good news that I didn't have an acute shoulder injury requiring more intense (and expensive) treatment, rather I was suffering from a rotator cuff sprain (anatomy lesson below).

A few weeks of regular ART sessions, daily rehabilitation exercises, and rest from overuse, and I should be good as new. Easy, right?!

Unfortunately, CrossFit workouts incorporate a lot of exercises that require engagement from the shoulders and the assisting back and neck muscles. All of which I am receiving treatment on. So, it looks like the week off from classes couldn't have come at a better time for me. Once I get back to classes on May 4, I'll have to work with my coach to change up my workouts to accommodate.

I've been advised to lay off the cleans/snatches, pull-ups, shoulder presses, and long distance rows. That leaves me with lots and lots of lower body and core work. This is what my fellow gimp, Lyssa, refers to as the "Lunge Circus" and "Squats, squats, and more squats" in her blog posts about the special workouts she gets to do while her shoulder injury heals. On the bright side, my ass and legs will get some much needed focus. Perfect for the short shorts and sundresses I am so eager to wear!

As a side note: I'm hoping that this won't affect my performance at the benchmark workout of the Spartan Challenge on May 8. Fingers crossed that I'll be able to perform at my best. This is why rest/rehab now is important for better performance when it counts.

Gimpy signing off...

CFC Boot camp is RELENTLESS!

2010-04-15T12:03:00.001-05:00

A few years ago I was introduced to CrossFit Central through a co-worker of mine who had been doing the boot camp workouts. I went to one of the free UTB workouts with him (boot camp-style workouts held monthly "Under the Bridge" at Mopac near Austin High) and instantly fell in love with the workouts. It was exactly what I needed - a good ass-kicking! And, the coaches were cute - BONUS! :)

The next month, I started attending the M/W/Th LCRA bootcamp at 6:30 p.m., led by Coach Zach Thiel. Little did I know that I was in store for much more than a great workout - I was embarking on a journey that would change my life forever....

I must admit, the first few months were pretty rough. I remember being so sore from air squats that I could barely sit down (flash forward to now when I'm taking Olympic Lifting classes for fun and regularly performing front, back, and overhead squats with serious weight - ha!). I stuck with it and saw some great results - I looked and felt great and was really enjoying working out with the group.

Then, I went on hiatus. Maybe I was burnt out, maybe I was trying to save money...I can't remember why I left now. Needless to say, that was a bad idea. Over the course of the next 8 months, I gained back all the weight I had lost and was feeling like crap. (This was all pre-Paleo when exercise regulated my weight.)

One day I picked up a copy of AustinFit Magazine and saw a photo of CFC Coach Crystal McReynolds. I knew at that point what I had to do...train and eat like the best to be the best. So, I dove back in, head-first and haven't looked back since. It began with M/W/F 6:30 a.m. boot camp at Deep Eddy w/ Coach Crystal, which led to women's indoor CFC workouts about 2 months later. That was 8 months ago and I'm happy to report that I've stuck with the indoor workouts and am seeing awesome results.

Why am I reminiscing? Because it helps to remember how far you've come and appreciate your journey. And, because I want to give the CrossFit Central Relentless Bootcamps a HUGE shout-out for helping me get to where I am today.

I encourage anyone interested in getting in shape to try out the boot camps. There are locations all around Austin at times that are convenient (view em all here) And, it's not a wimpy workout - it's legit! Case in point: I returned to Zach's LCRA boot camp last night (as seen in this photo) and was reminded of how tough it was! A 6lb. med ball doesn't seem like much until you've pressed, swung, and wall-balled it a million times. Ouch! Shoulders are on fire today...

Come to the UTB workout next Saturday and give it a try. I promise you will have fun and get a great workout! Visit http://www.crossfitcentral.com/ for more info on the free workouts held each month.

Outside the Box

2010-04-13T15:11:00.000-05:00

A few weeks ago, I began doing my own CrossFit workouts at the gym in my building on M and W nights. I typically go around 6:30 or 7:00, after the evening rush.

After a few workouts on my own, I've made a the following observations:

1. I see a lot of people lolly-gaging around. Seriously people, let's get a move on and get the heck outta there! It shouldn't take 2 hours to lift weights...and, don't think that I didn't see you watching Dancing with the Stars between sets...oh, yea, I caught that.

2. Most people favor the nautilus-type of machines versus the free weights. This is good for me, not so good for them. They'd be getting a lot stronger if they incorporated free range of motion exercises into their routine. But, I'm not there to train them. I'm there to train me!

3. Rowing is for weird-os. I think 3 people in my building use the C2 Rower; me, and 2 other CrossFitters who live there. Again, good for us, not so good for them. The rower provides a way better workout in less time than the eliptical trainers, treadmills, or recumbent bikes. And, let's be honest, recumbent bikes are stoop! I always make it a point to tell my friends about the C2 and let them in on what CrossFitters already know - rowing is an awesome workout.

4. Power moves like burpees, thrusters, and box jumps get the most attention. Yesterday, while I was doing 25# DB Thrusters, a trainer and his client commented on my intensity, "damn, we are impressed. You're really getting after it!" Yes, yes, I am. I offered this in return, "join me!" They chuckled, but I was serious...Another friend asked what I was doing and why I looked like I was about to barf. All I could muster out was "burpees" and got right back to focusing on my WOD. He said, "they should call em barfees" and I agreed.

5. Fellow CrossFitters know CrossFit etiquette. They don't interrupt you during your WOD, or ask to use your equipment mid-workout. They know you'll be done in a matter of minutes. So, they can wait, or jump on that rower that no one is using and bust out a 1000 meters... If someone is wearing headphones, moving really fast, and is timing themselves with a stopwatch - try not to bug em. :) Other gym-goers will not understand this, so I have to remember to be patient with them.

6. It is good to get out of the "box" and push yourself on your own. Reagrdless of all the things that might bother me about working out on my own at my personal gym, I really enjoy learning how to push myself more. Moving faster and lifting heavier is easier when you've got a great coach and a your entire class pushing and supporting you. When you workout solo, it's just you and the voices in your head. This is when mental toughness really matters. Being accountable and pushing yourself to the limit is what CrossFit is all about. Sometimes you may need to get out of the box to discover that for yourself.

And perhaps the most important observation:

7. Time away makes my time at CFC even more special. Yes, it's true. I appreciate the time I have with my coaches and fellow clients and look forward to oly/power lifting with barbells and pullups more than ever before!

Do you do CrossFit workouts outside of the "box"? If so, what are your observations? Sharing is caring.

Goals for April

2010-04-08T12:49:00.001-05:00

In exactly 30 days, I will begin the Spartan challenge and complete the benchmark workout. I will have new goals to set for the 8 weeks of the challenge, so for now, I'd like to set interim goals that I know I can accomplish (two of which will help me with the Spartan workout).

30-Day Goals:

20 pushups from toes consecutive (I have 10 on a good day now)
10 kipping pullups consecutive (I have 2 in a row right now)
25 doubleunders consecutive (I have to rotate w/singles now)

Pushups: I'm doing them everyday on my own and trying to complete them from my toes in class. This month, I have decided to not go to my knees at all. I may not finish the WOD, but at least I'm getting stronger. See this blog post from CrossFit Watertown, entitled "Get Off Your Knees". TRUTH!

Pullups: I need to practice these more on my own, outside of class. I can get in at least 3 days/week of pullup practice after class and maybe one more day at AHS track. I need to work on the push away from the bar and relaxing my shoulders in the catch at the bottom. Don't want a shoulder injury...I think I know how to do it, I just need to continue to practice.

Doubleunders: After getting my first one a few weeks back during a WOD, I haven't practiced stringing them together and making the movement more fluid. I do this donkey kick and jump way too high right now, using up too much energy. I got some tips from the Again Faster crew on how to correctly perform doubleunders. This video was really helpful. I will keep these tips in mind when performing DUs.

Double Unders from Patrick Cummings on Vimeo.

Lucky me! DUs are in tonight's WOD. Practice time!

Nutty no more

2010-04-07T11:50:00.001-05:00

I've been on the Paleo nutrition plan for 6 months now and can say that I am a successful convert. I have more energy, less inflammation, don't get sick as often, and am not suffering from IBS symptoms any longer. Some people think my diet is crazy, but it really works for me and I don't feel deprived at all! My body thanks me by performing and looking better. Who could ask for anything more? :)

At any rate, about 3 months in, I made a change to increase my daily intake of fats to help power me through my day. This included cooking with coconut oil, eating avocados, drizzling olive oil on veggies (after they are cooked!), and eating nuts (almonds, walnuts, almond butter, and hazelnuts mostly). My nut consumption went from being fairly low - I treated them like a treat - to being an almost daily staple in my diet.

What began happening was strange...when I would eat too many nuts or too much almond butter I'd have stomach aches similar to how I felt when I used to eat grains: bloated, full, almost nauseous. I'd even get headaches sometimes. I'd often over eat nuts in the evening, and it made it difficult to sleep. I started to journal what I was eating and how I felt and noticed that it must be the DAMN NUTS!

I've never had a known allergy to nuts, but by consuming them almost daily, I could have been over-doing it and perhaps my body was telling me to cut it out. It's amazing what you can learn if you just listen to your body!

So, from now on, I'm kicking the "almond-coconut- sun-butter" habit and going to eat raw nuts sparingly. Maybe only 2-3 times per month as a treat. I will get my healthy fats from avocados, coconuts, olives, and their oils.

As I said about the purple band in a previous post: Almond butter and its evil cohorts coconut butter and sun butter are dead to me, DEAD TO ME!

2010 Fight for Air Climb for Nana

2010-04-05T16:14:00.006-05:00

A few months ago, my grandmother Donna (or "Nana", as I call her) was diagnosed with lung cancer resulting from years of smoking. Nana, pictured below on the far left with my Aunt Jaimie, Papa Rex, Uncle Rex, and my mom at my Papa's 80th bday party earlier this year.

She had been undergoing radiation and chemotherapy for about 2 months and was responding to treatment. Then, about 2 weeks ago, she came down with pneumonia and a broken vertebrae, forcing her to have back surgery. Today Nana is recovering in a rehabilitation center, but cancer treatment has ceased until she is healthy enough to start it up again. It is an awful situation and I am tremendously saddened than my grandmother and my family are suffering. Especially since her disease could have been prevented if she would have stopped smoking sooner, or never started at all.

Lung disease isn't only caused by smoking (although smoking is the most prevalent and preventable cause). You probably know someone who suffers from chronic lung disease. It could be a family member, a young child, a co-worker, a neighbor or maybe even you.

Here are some quick stats from the American Lung Association:

Asthma, emphysema, influenza, chronic bronchitis, and lung cancer are all forms of lung disease
Over 35 million Americans have some form of lung disease
Lung disease is the 3rd leading cause of death in the U.S.
Chronic Obstructive Pulmonary Disease (COPD) is the 4th leading cause of death in the U.S.
1 in 7 Americans will die from lung disease
Lung cancer is the leading cause of cancer-related deaths
Lung cancer kills more women each year than breast cancer
Over 20 million Americans suffer from asthma
Asthma is the #1 reason kids miss school
Over half of the population of the U.S. is breathing unhealthy levels of ozone and particle pollution

This is why education, research, advocacy, and clean air initiatives are so important!

On Saturday, May 15, I will join hundreds of Austinites (and some of my fellow CrossFitters) to raise funds for the American Lung Association and the fight against lung disease by participating in the Fight for Air Climb. This unique race will challenge me to climb 30 stories (60 flights) in a race to the top of the Frost Bank Tower in downtown Austin. It is a big challenge, but I know I can do it. Since I am doing this as a tribute to Nana, I've given myself a goal of a sub 10-minute time. She's a veteran and tough as nails, and if I can motivate her to keep that fightin' spirit by running my ass up that building, I'm happy to do it.

I have seen firsthand the damage done by lung disease and I am dedicated to raising awareness and living life smoke-free. I encourage everyone to do the same.

For more information on this event, to donate, or join my team, click here.

At last...kipping pull ups!

2010-03-31T11:51:00.002-05:00

Someone ring a freakin' bell or something. With one day left in the month, I finally met my goal of getting an unassisted kipping pullup (meaning no band!) Here's the story:

The WOD was "Angie" (100 pullups, 100 pushup, 100 situps, and 100 squats for time) and as I was stringing up my purple band, Coach JDP called me out. I responded that although I should be able to do kipping pullups sans band by now, I still hadn't officially gotten one yet. He gave me the look of shame and told me to just try it.

I turned around, jumped up to the bar and just like that - I DID IT. Just to make sure it wasn't a fluke, I did it again. My class cheered me on as the clock started on "Angie". Instead of trying to get 100 pullups however I could, (meaning I would revert back to the band at somepoint when I got tired), I decided that I'd rather attempt as many Rx pullups as possible in the time allotted. At the 7-minute cut off, I had successfully completed 35 kipping pullups without a band. They weren't perfect, or pretty, and had to be done one at a time...but they were real! Good news is, they will only get better now that I can practice them w/o the band screwing up my kip and snapping me between the legs (Yes that happens, and it hurts!).

The purple band is dead to me now...DEAD TO ME!

Changes: Spartan 300, Oly Lifting, and Zone

2010-03-29T12:26:00.000-05:00

This month I will be changing my training and nutrition regimen in hopes of seeing some major results. I've decided to take on the Spartan 300 Challenge, which starts in May. This is the workout inspired by the training the actors did for the movie, "300" (um, holy HOTNESS).

In preparation for this challenge, I will begin leaning out and working on two major skills needed for the Spartan workout: Push-ups and pull-ups. That means, practice, practice, practice on these skills as often as possible.

"Leaning out" will entail incorporating Zone blocks into my Paleo nutrition plan (14 blocks/day according to Dr. Sears' calculator), taking my supplements (including 5 fish oil pills/day), getting plenty of sleep, laying off the booze for a few months, and adding in some extra endurance workouts.

The goal is three 5K runs or rows per week in addition to 5 CrossFit WODs. Sounds like a lot, but a 5K takes about 20-25 minutes and I can do this in the morning before work, or on my evenings away from the gym before or after my WOD. Although it's not as fun as CrossFit WODs, the endurance work is necessary to build stamina and lean out.

In addition to this, Jess K., Lisa O., and I will be taking on some Olympic Weightlifting instruction from Coach JDP on Saturdays, starting 4/10. The purpose of this will be to work on form and gaining strength. I'm super-excited about this one!

How am I going to find the time to do it all, and still have a life outside of the gym and work?! Afterall, a balanced life is a happy life. Well, unfortunately, something's got to give. So, for the next few months, I've decided to drop my M/W Women's CrossFit class to make room for the challenge/new class. I think the this change is what I need to finally get me over this "hump". I'll miss working out with the ladies, but I know they support me in this decision. This is going to be an intense spring for me, but I am looking forward to the challenge. I am READY.

Baby Steps

2010-03-25T13:20:00.001-05:00

I finally made some progress this week in the gym. I'm not talking monumental achievements here: rather, baby steps in the right direction. I'd like to take a moment to celebrate them.

Push-ups from toes: I'm finally able to complete these in the warmup and in WODs. I can probably do 10 at a time. Woot!

Doubleunders: Got my first ones last night. Now I just need to practice stringing them together. Buying a speed rope this weekend and will soon have mad skillz like this dude:

3. Also got a PR on Front Squat last night: 135 lbs (20 lbs heavier than last time)

I'm thinking it has something to do with me newly recharged, "no excuses" attitude and clean eating. I'm looking forward to participating in the Spartan Challenge and starting my Olympic Lifting classes next month.

Watch Out!

No Excuses

2010-03-23T16:26:00.000-05:00

If motivation were a water well, you could say mine has run a bit dry lately. Rather than stepping up to the plate and "just doing it", I've been searching for external support. My mind is constantly wondering, "maybe I need to change my training routine, maybe I need a new coach, maybe I'm tired, maybe I'm not cut out for this...I'll do it when I start the challenge, once I get a promotion, once the weather is nice...on and on and on." Enough!

I'm tired of excuses and self-doubt.

I have to take a risk, push myself and just effing do it already. Done and done!

CrossFit Sectionals - An inspirational love story

2010-03-16T15:46:00.003-05:00

I fell in love this weekend. No, not with a boy (sorry, mom), rather with the athletic competition called CrossFit Games.

This past weekend, I was fortunate enough to witness some super sweet freak of nature feats of strength and endurance at the Central Southern Texas Sectional event held at Camp Mabry in Austin this weekend. Thanks to my sweet gig as a media volunteer for SICFIT (thanks, Georgia!), got to get up close and personal to the exhibition of awesomeness. During the first day of workouts, I got to video and photograph some amazing athletes, including many of the coaches and clients of CrossFit Central. Sharing this experience with them was incredible and super motivating for me. (Top right: Lisa and I resting in the background after getting lots of video & photos for SICIFT.com. Bottom right: me watching on the front lines as Coach Big Mike knocks out the handstand pushups during WOD #2. Pics courtesy of SICFIT.com).

See all SICFIT coverage of the event here.

What I witnessed has forever changed the way I view CrossFit. No longer is it a means to an end for me. It's not just "my gym" or the way I workout to get in shape. Now, I understand that it's a sport and a competition. And, as a CrossFitter, I am an athlete. I realize that I maybe on the "JV" team now, but I'll make varsity by this time next year - that is a promise.

I felt more emotion, power, love, and determination over the course of last weekend, than you see in other professional sporting events these days. It was incredible. I got a real sense of the community that is CrossFit. Pretty powerful stuff and I want to be a part of it. Done and done.

(Pic: At left, Lisa and I again, pre-lunch excursion off base. Good Times!)

Needless to say, I've been bitten by the CrossFit Games bug. I'm officially setting a goal to compete at Sectionals 2011. I already told my coaches and friends and I expect them to hold me to it! Their support will be key to preparing me for the task ahead. In addition to mastering the kipping pullup, I've got to work on some of the other skills that are known to show up in these workouts: handstand ~~pull ups~~ push-ups (you know what I meant), double unders, and muscle-ups. Whew. Who knew my desire to be fit and healthy would transform into the desire to compete with the fittest people in the world?! Exciting. Join me!

Revisiting my 3-month goals

2010-03-08T16:56:00.001-06:00

In early January, I set some goals that I wanted to accomplish by April 1. They were:

1. Perform kipping pullups (3 consecutive) without band assistance
2. Perform push-ups from toes (10 consecutive)
3. Complete 5 CrossFit WOD's per week (4 in class, 1 on my own)
4. Lose another 5% body fat
5. Have completed 100 sit ups per day since 1/4/10
6. Have competed in, or registered for one organized race event

Here's how its going:

1. I'm almost there w/the kipping pullups. I WILL GET THEM!
2. I can do 5 pushups from toes now...I WILL GET THEM!
3. I have completed at least 5 CF workouts every week since Jan - on target!
4. I've lost 3% body fat to date - on target!
5. Seriously forgot about this one. Ooops!
6. I'm all set to compete in the Warrior Dash on May 1 and am looking to add a 5K to my spring schedule.

Fortunately, I've managed to make progress towards reaching my goals, but I'll be honest, it hasn't been something I've really focused in on everyday (I can only imagine where I would be if I were more mindful of my goals).
In addition to the aforementioned goals, I've decided to add in 2 more. These goals are focused on building my endurance and speed.

7. sub-3 minute 800m
8. sub-20 minute 5k row

I have posted these goals on my fridge and in my cubile for the next 30 days and will cross them off as I accomplish them. Also, I'm meeting with a group of like-minded gals tomorrow and once a week for the next month to make sure we're staying on track. No excuses now!

Time to get serious. Let's crush it!

New PRs..because that's what I do

2010-03-05T15:18:00.001-06:00

My new CF Total Score: 430

Back Squat: 155lbs (+10) PR
Shoulder Press: 70lbs (+5 over last time)
Deadlift: 205lbs (+20) PR - I broke 200 lbs and didn't compromise form! Woot!!

It was magical in the gym last night - all of us PR'd! To quote Coach JDP, "We're PR-in', because that's what we do." Damn straight!! I'm so proud of everyone in class for crushin' it

My score is 35 points better than the last Total benchmark on Feb 3rd, 2010. I'd say that's some good progress in 29 days. I attribute my success to lifting heavier, working on form, clean nutrition, and the addition of AdvoCare Muscle Strength to my daily routine.

And, with the continued use of TriggerPoint therapy, I'll be able to get my shoulders back into gear. Next time we do CF Total, I'm shooting for: 165 BS, 85 SP, and 225 DL. I can do it. I'm a monster.

Paleo, primal, local, organic, sustainable, FOOD!

2010-03-02T16:44:00.001-06:00

Call it what you want...this is my nutrition philosophy and my savior:

I was introduced to all things Paleo in September 2009, by the wonderful coaches of CrossFit Central at a Level 1 Nutrition meeting. In that meeting, they presented this theory of nutrition for performance and overall health sustainability as acclaimed by Robb Wolf, CrossFitter nutritionist extrodionare. The next day, I went to Barnes & Noble on my lunch break and bought the book, The Paleo Diet for Athletes by Loren Cordain. A few days later, I was ready to subscribe to the theory and test it out. All I had to lose was some body fat and perhaps an addiction to sugar. I had no idea how much I would gain...

Over the last 6 months, I've soaked up more inforation on nutrition, athletic performance, supplementation, overall health & wellness, and food industry missteps than I thought possible. With every new blog I discover, friend I speak with, or new article I read on the subject of this paleo/primal eating trend, I solidify my resolve to be healthier. I'm on to something BIG!

My friends, family, and co-workers have taken an interest in the changes that I am making and have started seeking my advice on their workout/diet routines. Understanding that my nutrition philosophy is now much more "deep", I find it tough to explain it. It's easier to tell someone that you're not eating bread and pasta so you can fit into a swimsuit/wedding dress, or giving up candy for Lent. Telling them that you are eating as you were genetically programmed to do for optimal health, typically evokes some sort of judgement or denial. So, here's my dilema: How can I explain something that completely goes against what they have been taught their whole lives?

Just my luck! I found these gems out there in the websphere. They sum it up nicely:

From now on, I can just send people these links to give them an idea. It's up to them to put the work in by reading the books, blogs, articles and testing it out on themselves. :)

Squats, squats, squats, squats!

2010-02-26T14:52:00.000-06:00

And more squats to end the week! Thrusters, front squats, squat cleans, more thrusters...my legs are tired (not b/c they've been running through your mind all day). Here's a summary of the rest of the WODs from this week:

Tuesday:
3 Rds
500m row
21 DB Thruster (30#)
400m run

Time: 22:14 Whew-wee! That was a lung-burner - especially b/c it was snowing outside. The thrusters weren't heavy, they were just awkward with the dumbbells. I prefer barbell thrusters anyday. In my opinion, the row was the hardest part. I'm conveninced that people who think rowing is easy are not doing it right - it's a full-body exercise. At any rate, I was happy with my time on this one.

Wedensday:
800m (3:10)
5X5 Front Squat (75, 95, 115, 120, ~~125~~, 120)

Whitney and I partnered up on this one - glad she was there to cheer me on. Whit completed the last set of 5 reps at 125 lbs, but I could only get 2! After three more failed attempts, I decided to finish out at 120, just to get some good reps in. We both managed to set new PRs on front squat, although since we rarely do them at max weight, I'm not sure what that means. The true test will be to try again in a few months and see our progress. I would like to get up to 145 - I think I can do it!

Thursday:
3 Rds
10 Squat Cleans + Overhead (85#, Thrusters)
500m row

Time: 16:18 Last time I attempted to do 95# Cleans (power cleans), I had to do 2 at a time b/c they were so heavy. Add in a thruster, and I was getting seriously scared of 95#. So, I conservately decided to go with 85# for the entire workout. JDP let me know that this was probably too light, and that I was wussing out, but I wanted to work on form and finishing in a reasonable time. So, I did. The cleans and thrusters felt good, and I rocked it on the row. Ended up with a decent time... But, JDP was right. I could have gone heavier.

I admit I sometimes get intimidated by the weight, even though I'm capable of lifting it. I totally psych myself out. I need to learn how to psych myself UP! Like Jack and Liz:

I'm planning to drop by RunTex or UTB for the free CrossFit Central workout tomorrow. And then I'm off to Georgia's handstand clinic on Sunday. Should be a fun and active weekend!

Resources for Torn Hands

2010-02-25T12:39:00.000-06:00

If you're like me, your hands rip at the mere thought of Angie or a WOD with lots of pullups and heavy Oly lifts. If I know in advance that the WOD will reak havoc on my hands, I'll tape up before class. But taping limits my range of motion and really only works to protect the calluses from ripping - doesn't do much if your hands are already ripped. Crap. Even worse, I've had to quit mid-workout b/c my hands were torn and bleeding. That really sucked.

What's a girl to do?! If you've ever ripped your hands and had to suffer through the healing process, you probably NEVER want to go through that again. It's not fun, nor does it make you a bad-ass. It's an injury that could have been prevented and requires time and care to heal. Booooo injuries!
Searching on the interwebbings, I found a slew of posts on the subject from other CrossFit bloggers around the country. Thanks to all of them for their great advice. Read on:

How to Tape Your Hands via CrossFit Invictus blog
This is Not Cool, Part I via CrossFit One World blog
This is Not Cool, Part II via CrossFit One World blog
I've Got to Hand it To You, Part 2 (how to treat rips) via CrossFit Vertusosity blog
I've Got to Hand it To You, Part 3 (how to tape) via CrossFit Vertuosity blog
Hand Care via CrossFit Full Circle blog

And, here are some resources for products that will help you care for your hands to prevent or treat rips:

New Grips for Weighlifting and Pullups to prevent hand injury (I just ordered a pair and will post a review!)
PedEgg or a Pumice Stone for smoothing calluses (you can get these at HEB/Walgreens, etc)
Euecerine Aquaphor Healing Ointment (this stuff is tha bomb!)

High-fives for callus-free/rip-free hands!

Now let's go crush those pullups/Oly lifts. :)

Best New Exercises for Her and Him....really....

2010-02-24T13:09:00.001-06:00

Saw this photo on MSN.com today. It links to articles from Women's Health and Men's Health magazines, respectively. At first, I was put off my the fact that the woman was shown doing a wimpy single-handed dumbbell lunge while the man was shown doing the awesome push press (eye roll). Intrigued by the possibility that I could learn something new, I decided to explore...

Not suprisingly, the "Best New Exercises for Women" include body weight resistance work on Swiss balls or light bumbbell isolation work (last time I checked, this crap wasn't new). There were a few core-focused exercises such as mountain climbers, L-raise (which is similar to a superman, except for the Swiss ball), and something called a McGill curlup (see below). This is new to me, but I can't for the life of me figure out how this will help build a strong lower back.

CRUSH IT, girl! That muffin-top will be gone in no time!

After reading through all 9 lame women's exercises, I decided to see what was touted as the "Best New Excerises for Men". Lo and behold, here are some movements I am familiar with! (...none of them "new", but whatever):

Pushup, barbell push press, mixed grip chin ups, pistols (see below), and straight legged deadlifts. Oh yeah, and they threw in some bicep and tricep isolation crap. But, it's for guys and they want the gun-show arms, you know?!

His legs were burnin' so bad, he had to remove his shirt

Overall, the men's workout incorporated movements that involved more muscle recruitment, less isolation. That means, more fat burning! Why, oh why, aren't women being taught the same principles? If it will work a man's muscles effectively, why not a woman? The fitness media bias has got to change.

BTW, a major pet peeve of mine is when fitness magazines don't specifying weights/frequency. In both articles, there is NO mention of a prescribed weight for the exercises, nor a suggestion of reps/sets/or frequency that these exercises should be performed. So, I guess its just up to the reader to figure that out. Real useful for the novice reader.

In conclusion (yes, this rant is ending!) I DID learn something from this article: I learned how lucky I am to train with women and men who understand what its like to really work! And, that our coaches don't care if we are women or men - we are all strong and capable of pushing ourselves to the limit. No bias, no excuses. Thank you, CrossFit!

Push jerks live up to their name

2010-02-23T11:07:00.002-06:00

Last night's WOD included lots of shoulder work (again). This time we warmed up with some shoulder presses, push presses, and push jerks using different equipment and weights:

3 Rds, AMRAP 30 seconds
25 lb dumbbell shoulder press (18, 15, 12)
8 lb medball push jerk (22,18,15)
12 kg dual kettlebell push press (10, 10, 10 - bruises to show for it)
200 m run

It felt like we were doing it backwards. Typically shoulder press is the lightest weight, push press is heavier, and push jerk is heaviest. But, I didn't question it b/c it burned, the entire time. Must be doing something, right?!

Then, came the "real" workout:
3 rds, Don't put the barbell down until sequence is complete
10 Deadlifts
10 Front Squat
10 Push Jerks
10 Back Squats
Rx was 75lbs, I used 65lbs.

I should have been able to complete this one at 75lbs, but it felt really heavy on the push jerks, so I scaled down. The leg work was pretty easy at 75 and too easy at 65, but you're only as strong as your weakest link (shoulders in my case). I was discouraged since I've done push press at 85 and 95 lbs before, but whatever. Wonder if my shoulders were just cashed, or I'm not getting under the weight quickly enough? At any rate, my shoulders were sore this morning, so I know I worked hard. Wrists are also sore, but I blame that on my desk job and the fact that I type ALLLLL day. Need to bring my grippers to work to help strengthen my hands, wrists, and forearms.

Anyway, I watching some videos about push jerk form and found this one to be particularly helpful. Notice, he's lifting the same weight in all three exercises, however the push jerk is by far the most efficient way to get the weight overhead. Check it out.

A week of WODs and related adventures

2010-02-19T14:37:00.005-06:00

Hot damn! Where did the week go?! It's Friday and that means I've survived another week of WODs and slaving away for the corporate overlords. And, I managed to have some fun while doing it! :)

Summary of WODs:

Monday:

12 OHS (Rx was 95 lbs, I did 65)

5 Burpees

Time: 15:00-something...I forget, but I was last. Dead last.

Thoughts: The WOD was hard, not because of the weight, but because I'm still having trouble w/my OHS form. I was all wobbly at the beginning and had to take it slow. I mean, real slow. But, I got full squat depth and felt pretty good afterwards. My burpees improved significantly, thanks to the tips I learned from the CrossFit Austin crew (end the burpee w/your feet wide, like a full squat stance). It helps to position your hips below shoulders, so you can jump up!

Stayed after for pull-up practice with Jasmine. I used the purple band (which is nothing), and after some really nice kips, managed to snap myself right in between my legs...in front of a crowded gym....again. I do this all the time. I'm thinking that its time to move off of the bands for no other reason than to save face. And, let's be honest, that purple band ain't doing anything for me. Time for unassisted kips!

Tuesday:

10,9,8,7,6,5,4,3,2,1

SDLHP/Sprawl (24kg Kettlebell)

Thruster (2, 12kg Kettlebells)

Time: 21:16 Rx

Thoughts: After lots of coffee and SPARK throughout the day, I may have overdosed on the sweet, sweet caffenine nectar. Proof: On my first round of SDLHP, I slammed the 24kg kettlebell right into my crotch. Holy beejeezus that hurt. Thankfully, I don't have balls, so I was able to keep going...I wonder if anyone saw me do that. Must have been freakin hilarious. I let out a "shit, that hurt", but everyone is so used to me muttering obscenities during my workouts that they probably didn't pay attention. At any rate, the high-pulls felt good, and the thrusters were ok, although I prefer to do thrusters w/the barbell.

Wednesday:

5 Rds

7 Thruster (Rx was 95 lbs, I did 85)

500m row

Time: 20:40

20 Toe -to-bar

Thoughts: The thrusters were heavy, but they felt good! I was solid with my form and managed to bang out the first 2 sets w/o resting the bar. Last 3 sets I did 5-2, 4-3, and 4-2-1. I was pretty tired at the end of this one. The row is deceiving - not as easy as a 400m run in my opinion! I'm pretty sure I could have done the Rx weight. Next time, I will.

Thursday:

"Nancy"

5 Rounds

15 OHS (Rx was 65, I did 55)

400m run

Time: 18:15

100 Ab-mat sit ups

Thoughts: Could have done the 65 lbs as Rx'd, but my shoulders were cashed, so I went with 10 lbs less. I felt strong on my squats - maintained form and full squat depth. My reps went 10-5 on each set. So, I only but the bar down once on each set. I'm beginning to like OHS (shhhh!!) And, I was happy when this one was over and I hadn't done anything to embarrass myself. :)

Another week of WODs on the books! Now I'm looking forward to my fun-filled weekend:

Saturday:

Bonita's Tribe at AHS @9:00 am - Surprise WOD!

B-fast at Whole Foods

Kettlebell Clinic at CFC @11:00 am

Plenty of R&R

Sunday:

Rock Climbing and Craptastic gym hunting

Woot!

Jessie and the Bear (Complex)

2010-02-14T16:29:00.009-06:00

I was so excited to join Bonita and Lisa at the AHS track to take on the infamous "Bear Complex" WOD today. The sun was shining, the temperature was just right - the perfect day for pushing weight. Knowing that today was supposed to be an active rest day for me, I didn't attempt to lift the actual weight I would in the gym. Instead, I focused on the movements and developing a strategy for the next time this WOD comes up. Bear Complex: 5 "sets " attempts at max weight, not timed; rest in between sets 7 reps w/o putting the barbell down (same weight for each exercise): Power Clean Front Squat Push Press Back Squat Push Press My weight: 55-55-60-65-65 I think I could start at 65 in the gym and progress to 85, moving up in weight increments of 5lbs. Totally do-able. I substituted thrusters for the squat/push press and it really made the transition between movements seamless. I think the momentum created by one movement carries through to the other movements, making them easier (and making me more efficient). I think the bear may be my new favorite WOD. Love it! Can't wait to take it on again. Big shout out: Bonita PR'd today with 115 on her 4th attempt. Way to go, B! ;)

Give yourself some credit!

2010-02-12T16:23:00.005-06:00

For the last few workouts, I've been getting really down on myself for not performing as well as I expected. I've been using the Rx weight or at least 90% Rx weight for all workouts, but I'm finding that my metcon work is suffering as a result. I'm getting too tired with the heavy weight to rock it out on the stuff I'm actually best at, including running. As a result, my times are tanking. I'm still getting a great workout and pushing myself hard, but I'm getting frustrated with not being in the fastest group anymore. I didn't finish Thursdays WOD in time (I had 15 pullups left) and had to dump weight on the final 6 push jerks of this morning's WOD to make it in time. WEAK! I couldn't pull out SIX more? Uggghhhh.... After feeling a little disappointed for most of the day, I read a blog post about honoring yourself and it resonated. I thought, you know what?: I AM DOING SO MUCH BETTER THAN I EVER IMAGINED, BETTER THAN EXPECTED. I deserve to honor myself for my accomplishments to date. I forget that I started on this crazy journey a mere 5 months ago. I'd say I'm progressing nicely.

After my epiphany, I stopped feeling frustrated and started remembering things about those workouts that the negative voice inside my head conveniently overlooked before. Little things I will hang on to as a reminder of how far I've come: Wednesdays WOD: Rx was bodyweight for the deadlifts. I started at 5 lbs over BW and completed the WOD at BW (dumped on the last 10 reps). Looking around at a lot of bars, I know there were only a few of us who even attempted bodyweight. I rocked the weighted lunges. I finished the WOD in the middle of the pack. Thursdays WOD: I grabbed the Rx weight like I had no other option. Done and done. In fact, I used the same weight as the GUY next to me. I focused on my DB snatch form and went slow if I had to, to get it right. Full squat depth, weight in the knees, controlled. Doesn't count if it's half-ass, right?!. I only took 1 water break. Only 3 people in class finished the WOD (all rock-stars!), and I was thisclose to finishing - only 15 pullups away. Fridays WOD: (12 hours after Thursdays WOD!) I grabbed heavy weight again like it was not an option (90% of Rx). Its like a knee-jerk reaction now...Into the first set of 21, I knew this was going to be hard, but I kept going and focused on form: Full-depth front squat, getting under the weight quickly on the push press. Me and another girl were the only ones at or near Rx weight - and DUDES make up the rest of the class. I stayed slow and steady through the round of 21, 15 and completed the final 9 front squats w/o fail. 3 of the final 9 push jerks in, I lost it. Wrists hurt, I was cashed. So, I switched to the final pushups and mulled it over. JDP asked me if I quit and I knew I had at that weight - but rather than just stand there doing nothing, I dumped 20 lbs and rocked the last 6 jerks out. I don't count those last 6, but it was better than doing nothing. 3 months ago, I wouldn't have been using Rx or close weight at every class, I wouldn't have kept working until the final seconds, even if I wasn't going to finish, and I would have been ok with quitting or dumping weight. I would have expected to struggle. 3 months later, I'm spending half of my day on Friday, frustrated that I can't be the winner. ;) I've created a monster!

Going forward, I'm still going to be tough, but not a bully to myself. I'll leave the tough love to the coaches!

Around the Way

2010-02-10T13:51:00.007-06:00

First day back to the the gym since I got sick last weekend. Hope I survive the WOD tonight! I don't have much to post yet, but I wanted to share some good music with ya. Here's the Jam of the day (thanks, Bug!), LL Cool J's, "Around the Way Girl":

Benchmark Day: Its 'Total' Time!

2010-02-01T16:23:00.009-06:00

Time to put up or shut up! Its CrossFit Total time. The "Total" WOD works like this: 3 exercises (back squat, shoulder press, deadlift); 3 reps; Add the heaviest weights from each exercise and you get your Total score. That means I really have to power through those 9 intense reps, b/c that's all I get until next time... Back on Dec 2nd, I completed my second CrossFit Total benchmark WOD. Here's what Total looked like on 12/2/09 and this week: (weight over previous Total in parenthesis)

12-2-09 Back squat: 135 (+5 lb), Shoulder press: 75 (+5 lb), Deadlift: 175 (+10 lb) Total = 385 2-3-10 Back squat: 145 (+10 lb), Shoulder press: 65 (-10 lb), Deadlift: 185 (+10 lb) Total = 395

The play-by-play: It started out well with the back squat. I was able to jump to 145, no problem. I bet I could've gone higher, but we only get 3 tries. Ok, so it was a WIN! Next up was shoulder press. My first try, I lifted 65 lbs and it felt heavy. Shoulder presses are tough! I moved up to 75, but couldn't finish it w/o bending my knees. So, I ended up maxing out at 65 lbs (10lbs under my PR). FAIL. Next up was deadlift (dun, dun, dun...). It went better than expected. I started with 155 and progressed to 165 and then jumped to 185. Looking back, I should have started with 165, and progressed to 195 by my third try. Still ended up 10# over my previous record, which made me happy. Deadlifts are the hardest lift for me to master in terms of form. I want to push my hips back at the beginning of the movement before straightening my legs (this is known as the 'stipper move'). The strength is there, I just have to work on form. Goals for next time I take the 'Total' challenge: Bodyweight back squat (155lb), 85lb should press, and 200lb deadlift. Action plan: I'm joining an old-school gym to start working on these movements and lifting heavy more regularly. I definitly need extra practice outside of the CrossFit WODs to hit these goals. :)

January a.k.a. "Workout Insanity Month" at CFC now over

2010-01-29T10:59:00.004-06:00

Its offical: Today is the last day of the January programs at CrossFit Central. Looking back on this month, all I can say is, the coaches in charge of programming (Big Mike and Carey) really wanted to challenge us...or torture us. Ms. Lisa O'Dea put it best, "this entire month has been like initiation" and that's the truth! The Jan workouts were challenging, fun, and I feel like I've reached new levels with my training as a result. I attempted weights and movements I had never tried before. Most times with success! (For ex: I was able to do the Rx weight at almost all WODs and learned some new kettlebell movements that were really fun). I also attempted to never quit - the only time being when I ripped my hands pretty bad from multiple days of pullups. As a result, I felt pretty defeated and vowed to get this pullup, hand-ripping situation under control. I never want to quit a workout because of my wimpy hands ever again. So, I got some NewSkin, hand grippers, and committed to practicing pullups 5 days per week in addition to whatever pullups I do during the WODs.

By the end of the month, I was able to move to the thinnest assistance band and am getting close to getting an unassisted pullup (once I get that kipping movement down - thanks to all my peeps for their help!). Its soclose I can taste it! Last night's WOD was a killer. Hams and glutes are still on fire. Fitting end to a hell-a-cious month. Check it: 1000 m Run (warmup) 3 Rds for time: 21-15-9 reps Toes to Bar (or Knee to elbow mod) Overhead Squat (65#) Ham Extensions (via straight-leg DL) (65#) Burpees Box Jumps I finished just at the last possible second: 18:00 min Rx. Wheeew... The toes to bar were really time consuming b/c I am still struggling with the kip swing. Also, overhead squats were a challenge, but with the help of JDP, I was able to pull it out at the end. Yay! Coach Crystal joined us in our workout and smoked us all with a 10 minute something time. Insane! It was fun to have her there. :)

Pursuit of Happiness

2010-01-26T14:15:00.004-06:00

The pursuit of happiness according to Kid Cudi: People told me 'slow my road' - I’m screaming out, "F**k that!" Imma do just what I want - Lookin’ ahead no turnin’ back If I fall, if I die - Know I lived it to the fullest If I fall, if I die - Know I lived and missed some bullets I’m on the pursuit of happiness and I know Everything that shines ain’t always gonna be gold I’ll be fine once I get it; I’ll be good... Very wise. And catchy!! Great motivational music for the gym.

Pull ups - the final frontier...

2010-01-24T19:57:00.005-06:00

What is it about pull ups that makes them seem like such a challenge - the big achievement, the final frontier for so many of us - both women and men? Pull ups are one of the most basic, functional exercises that we can do. Just pull yourself up, over a bar. Simple right? Especially if you can use momentum to help hoist you up, as we do wth the kipping. Once you learn the movement of the kip swing, it seems easy enough...in theory... In practice, however, I've noticed that pullups seem to give us one hell of a challenge. In the past week, I've spoken to at least 10 different people about pull ups and their process for "getting them". Seems like none of us know what to do to get better, other than to stay determined and continue practicing. After searching all over the "interwebbings" for some helpful training tips on pull ups - Guess What?! Every single article I found mentioned one undeniable truth: TO GET BETTER AT PULL UPS, YOU HAVE TO PRACTICE PULL UPS AS FREQUENTLY AS POSSBILE.* Some articles offer modifiations with "negatives" (which are similar to our jumping pull ups), or muscle isolation exercises for the lats and shoulders, (like rows), but most were pretty clear about actually practicing pull ups to get better. Read: There are no short-cuts and only with repetition can we expect results. Got it. Here's how I plan to put this into practice: 1. I will practice pull ups before/after class at least twice per week. Using the bands, and with the help of classmates, or coaches, if they're available. 2. I will order resistance bands of my own and practice on the pull up bars at Austin High Track or Auditorium Shores. I can do this on the weekends, or Friday after work. I will do as many kips as I can without stopping. If I stop, that means I'm done. 25 consecutive kipping pull ups is my target. Once I'm able to get 25 with one band, I'll start over with a smaller band, and so on until I'm off the band. As motivation (or punishment), I will subtract the number of pull ups I am able to do each day from 25 and do the remainder as burpees. I. HATE. BURPEES. I'm hoping that this will do two things: One: motivate me to stay on the bar and do as many as I possibly can, and Two: work on burpees since I can always get better at these. My goal is to work on pull ups at least 4 days per week, in addition to any pull ups we do in the CFC WODs. As a wise Coach once told me, "Just F**kin' Do It!" Done and done. *Refer to these resources for more info on pull up training: Military.com, "Tips for Better Pull Ups" StrongLifts.com, "How to Do Pull Ups with Proper Technique" CrossFit Journal, "Kipping Pull Up Technique" Video Physical Living, "Kipping Pullups vs. DeadHang" Videos Got any tips or wisdom on the kipping pullups? Holla at me!

"Again, faster!" and my experience with mental toughness

2010-01-19T11:50:00.012-06:00

For the past month I've been completing (or attempting to complete) the CrossFit WODs at the prescribed weight. The only weighted exercises I've modified lately were the single-arm kettlebell movements (because I'm still new at these, I modified from 16kg to 12kg), and chest presses (b/c I'm weak in the chest*, I modified from 35lbs to 25lbs). *The boobs are big, the muscles are not. Usually, I am capable of sticking with the weight throughout the entire workout. Sometimes, I'll admit that my time suffers as a result, but I think that's to be expected. Coach Crystal once told me to always focus on maintaining the Rx weight first, then work on speed (that whole "Again, Faster" mantra). That was a great piece of advice and it resonates - even when I see some of my peers starting under Rx weight, finishing in half the time it takes me. I must admit, sometimes its hard to hear "TIME" called by someone in class when I'm working on 2 more rounds, but that's just part of the challenge of CrossFit. Some people compete with others, some people compete with themselves. I definitely like to compete with others, but recently have been learning how to compete internally by silencing that negative voice in my head (pushing thru the fatigue), conquering a fear (24" box jumps) or beating a previous PR (CrossFit Total, for ex). My favorite part of CrossFit and my whole fitness journey experience has been working on my mental toughness. Now more than ever, my mental toughness will come into play. In order to get faster, I'll need to be able to push through, take fewer breaks, stay motivated - even when I think I can't go on. I have to continue to prove that negative voice in my head wrong and come out more confident as a result. This morning I read a great post by Coach Carey that really resonated with me, entitled, "Women's WOD: How Fast Are You?". Carey challenges us to "game" or strategize our WODs so that we can get the most out of our time at CFC. I completely agree. Allow me to put into perspective what she's talking about, with a detailed account of last night's WOD: CFC Women's WOD: 1/18 6 Rds for time: 10 Burpees 10 DB snatch (full squat) 5 Left/5 Right 10 Situps Carey's Time: 9:00 flat - I think its a world record - next closest chick was 11:30ish. My Time: 15:23 and I was exhausted. Here's what happened (time posted for each round): Rd 1: 2:00 Burpees - 10 in a row, no rest, easy DB Snatch - good depth of squat, 5 each arm, no rest, easy Situps - 10 in a row, no rest; flying through these Rd 2: 2:15 Burpees - 10 in a row, slower than last round, but still somewhat easy DB Snatch - good depth of squat, 5 each arm in a row, getting heavy. Situps - 10 in a row, no rest; flying through these Rd 3: 2:45 Burpees - 8 in a row, then 10 seconds rest, final 2; getting tired now DB Snatch - good squat depth, 4 Right, rest 5 seconds; final one Right, 5 Left in a row, rest 10 seconds before situps Situps - 10 in a row, no rest, easy Rd 4: 3:15 Burpees - 7 in a row, then 10 seconds rest, final 3; GET WATER (I'm tired) DB Snatch - squat depth ok, 4 Right, 4 Left; Final 1 Right, 1 Left, rest 20 seconds before situps Situps - 10 in a row, no rest, easy (9:00 minute mark - Carey's Time!) Rd 5: 2:45 Burpees - 5 in a row, then 10 seconds rest, final 5; Rest, with hands on knees, GET WATER again -30 seconds DB Snatch - 5 Right, 5 Left; Got called out for depth of squat, so I correct but go slower - rest 10 seconds before situps Situps - 10 in a row, no rest (12:00 minute mark) Rd 6: 2:45 Burpees - 5 in a row, rest 10 seconds, 5 in a row; Rest, with hands on knees, about to pass out- 20 seconds DB Snatch - 5R, 5L; rest; take it slow to try and get full squat depth, maybe 3 out of each 5 were good depth. Situps - 10 in a row, no rest "TIME" 15:23 - Then PASS OUT for 3 minutes. If I reduce the break time, including the water break and rest between exercises and was able to complete the burpees in a row, I could have improved my time by 2-3 minutes (2-3 minutes of wasted time spent listening to that little voice in my head shouting, "Stop now, this sucks, I'm dying here, there's sweat in my eye, my mouth is dry, everyone hates burpees, hey - other people are resting, just catch your breath, F**k this" and on and on...). Coach Crystal and my girl Lory C. both gave me a some words of encouragement that helped silence that voice momentarily during the last few rounds of the WOD. Now if I could just figure out how to do that for myself! THAT's mental toughness. For some tips mental toughness as it relates to CrossFit workouts, check out this entry from the CrossFit Invictus blog. Good stuff.

Allergies and the Whole Enchilada

2010-01-14T11:15:00.007-06:00

After 3 days of suffering (runny nose, congestion, puffy/itchy eyes, etc), I'll start taking my allergy meds today. I hate that I have to take medicine that drys me up, but I can't get no relief any other way! Booo.... A few more weeks of Cedar season, then I'll be breathing easy. This is the only time of year I wish I didn't live in Austin. Its just awful for everyone. Rest of the year, Austin is the best-est place in the world. (yes, that's a word) ;) Last night, my energy was totally zapped - must have been a result of the allergies b/c my diet is as prescribed. Either that, or I just wasn't mentally into the workout. It was a toughie, but shouldn't have taken me 20:14 to complete. It looked like this: CFC Womens WOD 1-13-10 For time: 5 Rds 10 BB Back Squat (95lbs) 25 Air squat 400m run Not only was I running slower than I ever have in a WOD, but I was apparently not getting full range of motion on my air squats. Thanks for giving me a few pointers on things to work on, Coach Mike! I have taken note and will make improvements. Ok, ok, on to the next challenge! When I got the tweet for today's workout, I seriously had to google some of the kettlebell movements to remember what they were. Two words for this workout: Holy Kettlebells! WOD 1-14-10: "The Whole Enchilada" For time: (16kg kettlebell - I used 12kg) 800m Run 100 Pushups 50 KB Snatch (25L, 25R) 50 KB Press (25L, 25R) 50 KB Figure 8 (25L, 25R) 100 Squats 800m Run Ay Chihuahua! POST-WORKOUT UPDATE: This one was a killer! Time was called at 25 minutes when I was just starting out on the last 800m. I finished anyway - just to do it. Final time was 28 minutes. The toughest part was the 100 pushups. TORTURE. Enjoyed the KB work, but still need to get the form down so I stop bruising my forearms. Practice, practice, practice....

Its getting hot in here...

2010-01-12T16:53:00.004-06:00

Our HVAC's busted at work, so we have no cooling, no heat and no air flow until it can be fixed. The thermostat near my desk is reporting its a balmy 80 degrees in here right now. Booooo. Feels like I'm having hot flashes. Fortunately, I decided to wear a tank top underneath my sweater today. So, now I'm sporting an undershirt and jeans. I won't bother trying to be professional today - its hard to take someone seriously in a wifebeater. And, I gave everyone free tickets to the gun show, soooo. Tomorrow I will be wearing shortsleeves and flipflops. Its officially summer up in this place. I'm off to CrossFit Central for my coed class in a few minutes. Its so nice outside, I'm hoping it gives me a little spring in my step. I'll need it to tackle today's WOD. Yikes. WOD 1-12-10 For time: 500m Row 21 Box Jumps@ 24in 21 KB Swings M:32kg F:24kg (Damn, dude that's 53 lbs!) 500m Row 15 Box Jumps 15 KB Swings 500m Row 9 Box Jumps 9 KB Swings Should be hella-tough. I don't even know if I can swing that much weight 47 times, but I'm gonna try! POST-WORKOUT UPDATE: Yea, the weight on the swings was rough and the 24" box jumps are harder than you would think, but I managed to stick with the prescription and finish in 17:14. Didn't think that was all that special until I saw the CFC tweet that I was the best female finisher at Rx weight. Woot! :)

Good First Week Back - Ready to Rest!

2010-01-08T13:21:00.006-06:00

My first week back to work and the gym after the holidays is officially over. Hallelujah! I survived, but not without some stress, soreness, and fatigue. Beginning of the year is always busy at work (new budget, new goals, lots of momentum, etc), but it seemed particularly hectic around the office this week. In addition to the stress brought on during the work day, I also had 4 days in a row of grueling workouts: Angie, GHD, KB Thrusters/KtoEs, and Snatch/pushups. So, how did I feel?! Well, thanks to good nutrition and lots of sleep (9-10 hours per night), I feel pretty damn good. I mean, don't get me wrong I'm sore! In fact, with each day came a new sore spot, as a result of the previous night's killer WOD. But, I haven't had any real pain. And, my performance was good. In some weird masochistic way, I kinda like the soreness. Means, I'm getting stonger. ;) Last night, I was able to complete 10 1/2 rds of the WOD: AMRAP in 20 min 10X Hang Power Snatch (45 lb) 12 Pushups Woot. Snatches are pretty much my favorite lift. Snatch = Funny name, serious work. Today's a rest day for me and I plan to do just that - REST. Going to hit up the grocery store on the way home to restock my Paleo-pantry, cook myself a good meal, and watch a movie (probably wearing my Snuggie - Woot!). Today's Rx is to keep it low-key. Lots going on Saturday and Sunday, including a WOD and Paleo Pizza party with Lory C, Jess K, and Linsday S (the ladies behind the LL Cool J blog). We'll post our WOD, some photos, and our reviews of the Paleo Pizza (thanks CrossFit Chronicles for the recipe and tips on cooking the crust).

Run, Neon Tiger!

2010-01-06T11:13:00.006-06:00

New Year, New Gear, right?! Check out my new kicks. Loving my new Nike Free 5.0 v4's ("5.0 v4" sounds like a damn software launch). So much so, that they've earned their own soundtrack.

I like to think of myself as the "Neon Tiger" from the Killer's song when I wear them. Enjoy the musical stylings of the handsome Brandon Flowers and his mates: Update on yesterday's WOD: I didn't have to do Angie again (thank God!). Instead I took on this WOD using the GHD "Glute/Ham Developer" Machine (that's actually the name of it). ;) CrossFit WOD 1/5/10: 4 Rds for Time: 400m Run 25 GHD Sit ups 25 GHD Back Extensions My time was 19:30. Those sit ups/back entensions are rough!

Here's what they look like:

My abs and ass are sore today. Definitely looking forward to tonight's WOD to loosen me up! CrossFit Women's WOD 1/6/10: 3 Rds for time: 15 KB Thruster (16Kg) 15 Knees-to-Elbows 50 Lunges (walking)

New 3 Month Goals and Warrior Dash!

2010-01-04T17:00:00.004-06:00

Time to set new 3 month fitness goals. Part of goal setting is making your goals public, so you are held accountable. Hear that friends? Help me stay on track! By April 1, 2010 I will: 1. Perform kipping pullups (at least 3 consecutive) without band assistance 2. Perform push-ups from toes (at least 10 consecutive) 3. Complete 5 CrossFit WOD's per week (4 in class, 1 on my own) 4. Lose another 5% body fat 5. Have completed 100 sit ups per day since 1/4/10 6. Have competed in, or registered for one organized race event

Whew! Hope I can accomplish it all!

As of this morning, I can cross Goal #6 off my list. I'm registered to compete in the Warrior Dash held on Saturday, May 1. Many of my friends and fellow CrossFitters will be joining me for the 3.51 mile run with 14 obstacles along the way, including crawling in the mud and jumping over fire. We're nuts, but it will be fun!

UPDATE ON ANGIE: My time was 19:52, and I used the band to assist with the pullups. Only did the last 25 as jumping pullups, which is a huge improvement over last time I took on Angie on Sept 28. Lucky for me, I get to do it again in tonight's co-ed class. My chest, back, and arms will be on fire tomorrow!

Back to the Gym!

2010-01-04T11:41:00.007-06:00

Today is the first day back at CrossFit Central for January workouts. Can't wait to take on our WOD: "Angie" For Time (cut off 20 minutes) 100 pull-ups 100 push-ups 100 sit-ups 100 squats Last time I did this one, I finished in 18 minutes and change, but I did jumping pullups. This time, I'll do all kipping pullups (with band assist) even if it takes me longer to complete. There's really no reason why I should ever do jumping pullups again - they are ridiculous. I gotta start building those back muscles if I want to get my unassisted kips down by March. Its strange, I'm kind of looking forward to being sore tomorrow. Just hope I can move my arms! ;) Today is the first day back to work on my strict Paleo diet. Its going well so far and thankfully all the holiday crap (cookies, candy, sausage, etc), is gone. Everyone seems to be on a health kick today - we'll see how long it lasts! ;)

Speed is hot!

2010-01-02T20:45:00.006-06:00

Yes, sprinting looks pretty damn good when Cristiano Ronaldo (world's hottest and arguably best soccer player) is racing a Bugatti Veyron (German engineered/French manufactured hell-cat reaching 0-60 in 2.5 sec). Guess who wins?! Thanks for the motivation - now let's get out there and do some sprints!!! (Perhaps we can wait until AFTER Angie...) And in case the video didn't do him justice, see Exhibit B: UPDATE: Speed is good at the gym/on the field. Not so good when you're driving on the mean streets of Austin. Got a ticket today for going 45 in a 35. Looks like defensive driving is in my immediate future. Too bad I can't run everywhere I need to go - no risk of speeding tickets when you travel by foot. ;) - The Speed Demon

Paleo Nutrition: "So Easy, A Caveman Did It"

2010-01-02T18:04:00.011-06:00

This is the title of an article published in the Washington Post this week about Paleo diet and CrossFit. Read it here. Need more info on the diet? Check out the Paleo Diet blog here. Or Robb Wolf's blog here. But, basically, it consists of meat, eggs, veggies, fruits, and nuts - no grains, legumes, dairy, or processed foods. The Paleo food pyramid looks like this: I'm back to Paleo this week after being a little "liberal" with my diet for the past 2 weeks (Christmas cookies, endless amounts of booze, cheese, and not eating enough protein). I noticed a few things over the holidays that renew my faith in the Paleo Diet again: One being I had significantly less energy, and 2, all the old GI problems I used to think were normal, came back. Not good! I also thought I had a hangover from booze, when I probably was just stuck in a carb-indused coma after eating a bagel on New Year's Day. I spent the entire afternoon watching football on my sofa wearing my snuggie. LAME. After a brief bout of intermittent fasting, I am now back on track and feeling fabulous. If you're considering going "primal" too, I say: Just do it already. Your body will thank you by performing like it should. Also, play around with intermittent fasting (or IF) to help get you back on track and feeling better after a night (or week) of over indulgence. And, Cavewomen are hot!

End of 2009 - More sweet than bitter

2009-12-31T17:05:00.007-06:00

Looking back on 2009, I realize that I've been through a lot of change this year, and I'm ready to put this one in the history books! I usually feel a little sad this time of year, maybe because I didn't realize what I imagined for myself, or maybe because I don't know what the hell I want to be and have no road map to get me there. To be honest, I tend to get a little overwhelmed, really. Well, it makes me happy to say that this year, I feel much more positively about where I've been and where I'm going. What's changed? For one, this year I've made significant strides towards becoming the person I always wanted to be. I think smart goal setting, hard work, motivation, and perserverance have made the difference. I've also met so many wonderfully motivating, inspiring, and supportive people this year who have given me the room to push myself and do things I never thought possible - on every level - emotional and physical. I have completely changed my state of mind and outlook on life. All in all, 2009 was a big growth year for me. So, tonight when the clock strikes midnight, the ball drops, and "Auld Lang Syne" plays on the radio, I'll be happy knowing that I'm starting 2010 on a positive note. In fact, I am determined to make 2010 the best year of my life so far. Cheers to positive thinking!

Monday workout and Saxon Pub?

2009-12-28T15:27:00.004-06:00

I was supposed to do the workout and Paleo dinner with the CFC Women tonight at Jess K's house - which I was really looking forward to - but, once I got the news that one of my closest friends was performing at the Saxon Pub tonight, I just had to be there to support him!! So, instead of trying out Jess' kickass pull up bar and some delicious concoction called "Paleo Ice Cream", I'll be busting out a fast and furious workout so that I can make it to the Pub in time for the show. It looks like this and I got it from the WOD Shop website (coolest site ever!): Warmup: 3 rds 10X squats, push ups and rotations 800m row WOD "Anderson" Max rounds in 20 minutes: 5x Burpees 10x Pushups 15x Situps 20x Squats 400 m row cool down

Then, I'll get cleaned up and head out to the Saxon for some Bob Schneider karaoke!

Weekend WOD

2009-12-26T17:59:00.005-06:00

Today's WOD came courtsey of the CrossFit Central Relentless Bootcamp blog (thanks!) and a couple of additions of my own. I wanted a real doozie to help me sweat out all of the holiday indiscretions ;) and I needed to make sure I got my 100 sit ups and squats in for the day. So here it was: *400m row (2:00 minutes) 21-15-9 reps: Overhead squat (22 lb bodybar) Burpees Situps Pushups *400m row (2:00 minutes) 3 Rounds: 10x Push Press (20 lb db) 15x box jumps 20x dips *400m row (2:00 minutes) 50x squats 50x situps Stretch Finished this in 30 minutes on the nose. Was pretty tired and got a lot of funny looks from my neighbors who were also in the gym. One asked, "are you training for a sport?" Haha.

Videos and no shirts?! ...made you look!!

2009-12-26T15:54:00.006-06:00

Some of the girls I train with were watching the video below, and thinking that we need to make our own video soon. Not sure if my iPhone camera will work well, but I'm going to try to start capturing more of our workouts, at least in photos, for us to document our progress. It really helps to see yourself in action! And, you can share with friends and family, so they can see what you've been up to. Check out some inspiring ladies of crossfit: We also set goals to be able to workout in our sports bras - no tshirts, this spring! If the guys can parworkout with their shirts off, so can we. Its all about confidence, ladies! So, its 100 sit ups everyday until the first day of spring. Then, it will be time for everyone to meet "The Situation". Re: Jersey Shore . Loves!

Christmas Hotties

2009-12-23T10:28:00.004-06:00

Thought I would post a little Christmas diddy, courtesy of Wham! "Last Christmas" is one of my favorite holiday songs ever. And, how dreamy is George Michael in this video?! Meow. This came out when I was 7 and I remember thinking George was the hottest thing on the planet...until 4 yrs later when I met The New Kids on the Block. Holy cow. It was all over after that. I loved that Jordan Knight. We were going to get married. What do you think? I'm almost embarrased, but I have no shame: Ha. That makes me laugh!

Those Swedes Make it Look Easy...and fun!

2009-12-22T15:24:00.002-06:00

WOD in jeans and wigs?! Check out how much fun CrossFit workouts can be courtesy of CrossFit Stkhlm in Sweden (yes, its international, bitches!) Love those pleather leggings... I bet CFC could put together a sweet video. They've got some real lookers. ;)

CrossFit at my place!

2009-12-22T13:59:00.003-06:00

Tonight, some of the girls are getting together to do our own WOD at my place downtown. We'll have some fun with this one! Sheck it out: Outdoor workout: Warm up Run 800m Indoor workout: For time 400m Row 10x Renegade Row (15#) 20x DB Deadlifts (35#) 30x DB swings (one 25#) 40X Sprawls 50x Squats 60x Sit-ups Hopefully my neighbors won't mind us totally taking over the gym at my building. Since we're not occupying the eliptical machines or the treadmills, I'm sure we'll be fine. ;) Heck, we may even inspire some people to do a REAL workout. I'll take some photos as proof! Yee-Haw.

2-week hiatus? I think not.

2009-12-20T18:54:00.006-06:00

Its good to relax and celebrate the holidays, but there's no reason to be lazy or use it as an excuse to eat poorly. Two whole weeks without CrossFit Central classes is going to be tough, but thanks to the decidation of some fellow Crossfitters, I think we will be able to get through it without compromising anything. Plus, we've got to be prepared for Angie on the first day back to classes - Ouch! ;) This afternoon, Lory C and I met up at the hike & bike trail for a spontanious boot camp-style workout. It consisted of:

3 Rds of 20 reps each- box jumps, knees to chest, and pushups
800 m run
200 m walking lunges
200 m sprint
10 long jumps then 10 lunges (repeat) all the way down the Lamar pedestrian bridge (its long!!)

It was a good workout! As a bonus, we got to enjoy the beautiful weather.

Monday and Tuesday morning, some of the crew from the original Deep Eddy bootcamp (MWF) are going to meet up at 6:30 am to get a workout in. Anyone who's interested can meet us at Eliers Park. Bring it.

Tuesday night, I'm planning to meet up with Lory C and some of the girls from the Women's classes for a workout downtown. We'll have a field day with this one.

And then Thursday, Christmas Eve morning, Mel is hosting a Filthy 50 workout at the park by her house. I hope I'm able to make it to this one!! Looks tough! 50 consecutive reps of each:

Box jumps, pushups, DB/KB swings, walking lunges, dips, DB/KB push press, supermans, burpees, elbow to knees, double-unders.

Whew! I'll post a record of how it goes!

The Funeral vs. The Prayer

2009-12-16T10:12:00.002-06:00

Which is better - the O.G. or the new joint? Band of Horses, The Funeral: Kid Cudi, The Prayer:

Choices...and 21s. Fun!

2009-12-15T11:57:00.011-06:00

Today, I am making a tough choice - one that I have had to make many times in the past 3 months since I started on my journey.

I'm choosing to go eat clean, go to the gym, and get some sleep rather than heading to a co-workers house for a holiday feast (homemade lasagna, dang!!!). Not only is it tough to pass up the good food, but its also tough to explain to coworkers why I've stopped participating in all the after-work activities, when I used to be such a fixture at those events. Some people are supportive and understand that my new lifestyle requires some sacrafice. Others think I'm selfish and don't want to bother with them anymore. That's certainly not the case, but you can't really convince the nay-sayers, now can you? Its their job to hate...

I know the key to having a harmonious life is balance. I'm going to my company's holiday party later this week, where I can spend some quality time with my co-workers to let them know they are still important to me. It won't be as fun as the episode of The Office, but I'm sure I will be entertained!

It's a compromise though - one night out during the week is really all I can do - especially when that means I'll miss a CrossFit workout. (and its the last workout for 2 weeks - that's a big sacrafice!).

Same is true for my social life outside of work. I have to make choices all the time. I miss being spontaneous and up for anything. Now I have to plan meals, workouts, and rest time to stay on track. I'm not the wild party animal I once was, but I like the new me. I'm happier being healthier. So, even though it appears that I am missing out on the fun, I know I'm not. And, fear not, I still rip it up from time to time (see: CrossFit Women's Holiday Party a few weeks ago, and my upcoming birthday extraveganza!!).

No party today, however. Here's what I've chosen to do after work:

WOD: 21s

(For time)

400m Run

21 Sumo Deadlift High Pull (65 lbs)

400m Run

21 Push Jerk (65 lbs)

400m Run

21 Thruster (65 lbs)

I'll enjoy every minute of this one! Whooo-lawd, my shoulders are gonna be sore tomorrow.

Results: Thanks to the heavy-hitters joining us in class today, I was able to push it a little harder than usual. I ended up finishing in 12:14 at Rx weight. Still need to work on core strength to improve my lifts, but I'm happy with my performance.

Its a rematch! Me vs. Christine - Part II

2009-12-14T16:16:00.004-06:00

Oh, goodie! Today's Women's WOD is "Christine" - a benchmark workout. Last time I did this one, in October, I had the following results: 3 Rounds: 500m row (no problem!!) 12 Body Weight Dead Lifts (started with 135x1 round, 115 x2rounds) 21 Box Jumps (I modified to step ups 20") Completed Time: 15:15 This time, I'm upping the weight on the dead lift to actually be my body weight - 155 lbs. Just need to make sure I can maintain proper form. I hope to keep my time around 13-15 minutes. I'm so happy to say that I can do this lift at my body weight. Not only have I lost 10 lbs since October, but I've also continued to get stronger, making the BW DL seem possible. Yep - I'm getting amped up for this one! Its ON, Christine! RESULTS: I tried 155lbs at the beginning. I completed 4 deadlifts at this weight then had to lighten the load to a more manageable 135. That was still tough! Especially by the third round - I almost wanted to go lighter again, but stuck it out. And, I'm glad I did!! I can't get stronger unless I push myself - and sometimes I think its more mental than physical anyway. I was able to do 20" box jumps for the majority of the time, but did have to modify to step ups when I got tired - I didn't want to waste time since I was so far behind the rest of the pack. Given, they weren't going for BW deadlifts, but I still hate to be last. My final time was 18:15 - 3 minutes slower that last time - but I think it was worth it to up the weight.

Rekindling the competitive fire

2009-12-09T13:01:00.009-06:00

I've been serious about CrossFit for a few months now, and while I've seen gains in strength and speed, I have yet to finish at the top of the pack on most WODs - especially those with heavy lifting. My times/PRs are good and probably better than most, but I can't help but wonder if I'm pushing myself enough. I know I'm stronger and faster and capable of much more - I think I just need to get there mentally. Ya know, rekindle that "competitive spirit". I have always been a total perfectionist with a nagging fear of failure, so I'm used to feelings of disappointment and holding myself back. But, as I've learned in so many other aspects of my life, being "comfortable" is not always a good thing. As I build confidence in my athletic abilities, its becoming easier for me to start pushing myself more mentally. Not just to improve my performance in CrossFit, but also to improve my life in general. I want to remember what its like to be the best at something! Ok, so I know I'm a little "in my head" today, but whatever, I'm deeeeeep sometimes. I stumbled upon this artcile at AgainFaster.com that insipired me and sums up what I'm going through nicely. Its written by a fellow Crossfitter in search of his competitive spirit. Read the entire article here. My fave quote: "I lost my competitive fire not because I’ve stopped wanting to be the best, but because I stopped wanting to be disappointed when I was proved anything less. " So true. So true. Enjoy this clip from one of the best competitors around - the Karate Kid!

Paleo crack

2009-12-08T16:58:00.003-06:00

Beef jerkey+ almond butter + any fruit/vegetable = mad snackage!! Perfect combination of protein, healthy fat, carbs, and deliciousness. Not all in one bite (gross!), but together, as a snack.

I buy this kind, since I like organic beef. I also like the Turkey Jerky.

I am officially loving the Paleo program. Can't imagine how I made it through with so little protein and veggie goodness before. Food is not just there to help you sustain life - it can help you thrive too!

A little holiday cheer

2009-12-07T15:29:00.007-06:00

Last weekend was chock-ful o' holiday cheer and I enjoyed every minute of it! Friday night with the ladies of CrossFit turned into a ripper! I definitely could have done without hitting the bars downtown, after hours of celebration at Crystal's house! But, I'm always up for a good time and wanted to get crunk!!

I managed to stay Paleo with the exception of the booze on Friday night. Saturday, was a different story! Started off the day with a bloody mary and migas. The calories were worth it, and it cured my hangover. The rest of the weekend I ate better, but had a hard time finding the motivation to work out. So....I decided it was ok to rest as long as I get all-out this week. And that's my plan.

I'm looking forward to tonight's Women's class:

UPDATE: We had to bail on Nicole since it was raining. We did this bear of a workout instead:

4 Rounds for time:

20 Dumbell Deadlifts (I used 25 lbs)

20 Dumbbell Front Squats (with one dumbbell)

20 Double-unders

20 Back extension

20 Burpees

My time was 24:00. Can't do double-unders, so I just skipped rope 50 times each round. Gotta work on getting that rope under twice! I hear its all in the wrists....

More holiday parties are coming up this weekend, so I know I need to be good until then. The better I am now, the more "fun" I can have later. ;)

Sometimes you need a re-do

2009-12-02T12:32:00.008-06:00

I totally need a re-do on yesterday's WOD, which was a benchmark workout called CrossFit Total. Its bascially a test to see what your max weight threshold is for three exercises: back squat, shoulder press, and deadlift. You get 3 reps (chances) to lift as much weight as possible, then its over. Of course there's a warm-up and tecnhique demonstration, but bascially that's it. So, why do I need a re-do?! On Oct 27, I completed my first CrossFit Total workout and the results were: Back squat: 130 lb Shoulder press: 75 lb Deadlift: 165 lb 370 Total I did it again last night and the results were: Back squat: 135 (5 lb over PR) Shoulder press: 85 (10 lbs over PR) Deadlift: 175 (10 lb over PR) **I tried for 185 and couldn't finish it. I'll get it next time! 395 Total I think being sick for a few days really hurt my muscle strength. I know am capable of lifting a lot more - espectially on the back squat and dead lift. I kinda felt like a weenie to be honest, and I would love a re-do if it were possible. I guess I should be happy that I've progressed, even if it is only by a little bit. I'll get another crack at it soon. :) On to today's workouts and progress on my 15-day strict Paleo challenge... This morning, I had bootcamp (brrrr, cold!!) which was fun and challenging. We got to go through an obstacle course with sprints and agility-type of exercises, and then there were these things called donkey kicks, which made us look really goofy - I'm sure you can imagine. Nothing like acting silly first thing in the morning - it really sets the tone of the day. Tonight, I'll join the ladies for our CF Women's class. Our workout is: 5-5-5 Shoulder Press 3-3-3 Push Press 1-1-1 Push Jerk Look at that! A chance to work on my shoulder strength and press form. I wonder if this is a heaviest weight thing, or if there is an Rx weight...we'll see. Either way, my shoulders are going to be tired tomorrow. Look at that form! If Marilyn can do it, so can I! Day 3 of 15-Day strict Paleo challenge is going well. I've been adhering to this diet 90% of the time for the past 2 months, so its not a big change. But, I'm definitely not allowing any slip-ups...at least during the week. That will allow me to see the most progress possible in 15 days. Conincidentally, my birthday falls on the last day of the challenge, so I will REALLY enjoy the bday cake and yummy dinner & margs at Gueros. ;)I love rewards...

Sick days suck

2009-11-30T17:28:00.004-06:00

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.

Plan ahead to stay on track

2009-11-23T11:05:00.007-06:00

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

Much needed rest

2009-11-19T11:28:00.005-06:00

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?

100 pushups don't sound like much

2009-11-18T15:01:00.006-06:00

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!

Week 4...Persistence is paying off!

2009-11-17T16:36:00.004-06:00

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!

One last WOD, then its officially the weekend!

2009-11-12T13:27:00.009-06:00

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!!

Party in my cube!

2009-11-11T13:10:00.007-06:00

Time for jams!! "Bulletproof" by La Roux: Loving this song right now! Its on heavy rotation right now with Passion Pit and GirlTalk. What can I say?! I like the strange electro jams! Seriously, I'm practically raving in my cube my now. All I'm missing are the accessories - the glow sticks and whistle/sucker/pacifier/, etc...best part is, no one has questioned my sanity. In fact, its going pretty much unnoticed. Maybe my neighbors are experiencing their afternoon carb-load haze, but someone needs to breathe a little life into this place. I mean, dang! If I've got to be stuck in this place I might as well have some fun. Another jam! GirlTalk from Feed The Animals: Mashup of "Whomp there it is!" and "Big Country"?! Genius. Anyhoo.... Yesterday's CrossFit WOD was haaaaaaaaaaaaaard. CrossFit WOD: "Carey" 3 Rounds for Time 30 BB Snatch (45 lb Rx) 30 Wall Ball (14 lb Rx) My time was 20:10, and I Rx'd weight. Tough, but I'm proud of myself for sticking with the heavier weight. Coach Carey, who inspired the workout, did this workout in 9minutes and change. Whhhooo-wweee! That's why she earned the title of 3rd Fittest Women in the World. Damn!!! This evening I'm off, so I plan to do something fun.

Week 3 begins...

2009-11-09T16:37:00.002-06:00

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!

Weigh in

2009-11-06T16:42:00.008-06:00

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.

Help! Need more energy!!

2009-11-05T14:29:00.001-06:00

I'm almost at the end of my second week of clean Paleo eating and 5x week CrossFit training, and I'm starting to notice my intensity is suffering a bit. Have the workouts gotten harder? Do I need more than 8 hours of sleep a night? Should I eat more carbs? Probably all of the above...at any rate, I'm finding myself tired when I first wake up and at AM workouts, tired again late afternoon, and then sucking wind through my PM workouts. I have been eating fruit with my afternoon snack in the hope that the sugar will help fuel my workouts. I get through the warm up and the first half with no problem, then its like I hit a wall. My muscles just don't want to work and I can't keep up the intensity. I'm going to talk to Crystal to see what I can do to remedy the situation. I'm thinking it might be time to tinker with the diet or add in some supplements (alchemy, bitches!) In general, I am really happy with the Paleo diet. Its not as hard as I thought it would be, I am enjoying the veggies, and I am definitely getting leaner. I think if I add starches or dairy back into my diet, I might stop progressing. Plus, my allergies and stomach problems are better thanks to Paleo! Yay! Speaking of hitting a wall - I see that Kettlebell torture week continues at CrossFit! CrossFit Women's WOD: Sumo Deadlift High Pull with the Kettlebell (16 kgRX) This is a partner workout where we have to complete reps in increments of 2s, per minute until one team remains. Meaning, minute 1, 2 reps. Minute 2, 4 reps, and so on...should be fun! Hopefully my partner and I will kill it. The SDLHP is one of my favorites for the legs. I love to feel that burn! Just two more workouts to get through, then its R&R time! The weekend can't get here soon enough!

Weekend Fitness

2009-11-04T16:15:00.000-06:00

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...

2009-11-04T12:05:00.001-06:00

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. :)

WOD Report and Progress

2009-11-03T12:02:00.000-06:00

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

2009-11-03T11:23:00.000-06:00

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!

Week 2 - Still Going Strong!

2009-11-02T10:59:00.000-06:00

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. :)

Paleo Zone Jackpot

2009-10-30T14:53:00.000-05:00

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.