Squeezing a quick blog in before my afternoon wod. Traps are killing me from yesterday's wod:
3 rounds
20 Squat Cleans, 95#
20 steps Walking lunge, 25# DBs
20 Burpees
(18:05)
TORTURE!!! But very proud of myself for the squat cleans, it was not that long ago that I wouldn't have had a chance at even 10 of these babies.
Today is 5's Push Press. Going for 125#. Going to start making use of video camera today. For me and everyone else! Great tool.
Look for video footage and accompanying critique of form later this week!
Wednesday, October 28, 2009
Wednesday, October 21, 2009
The "Good Mood" Challenge
Our Paleo challenge is underway at the gym. Most people are off to a great start. Eager to change their lives, their health and their body comp. Although I struggle too, I've got the Paleo thing down...yet I can't feel like I should embark on a challenge to share in their strife.
I've decided to create a coinciding challenge of shifting my energy to be positive on a daily, hourly, momentary basis. Whatever it takes. At this point, the "eating cardboard" challenge seems like it could be easier! So, I hereby commit to doing my best to keep the up for the duration. Regardless of the stress or pressure life throws your way, you should not end up in a mood 'ditch'. It keeps good things from coming your way and is HIGHLY contagious.
Sidenote: in the same way, bitching about what you "can't" eat and how much you'd love a loaf of bread is contagious as well...Don't go there! Other's will join you and you'll responsible for the demise of 20 people's nutrition goals.
Have fun today with Tabata, this great pic from the affiliate blog today, very appropriate, the shirt reads, "TABATA: Closely resembles labor"
I've decided to create a coinciding challenge of shifting my energy to be positive on a daily, hourly, momentary basis. Whatever it takes. At this point, the "eating cardboard" challenge seems like it could be easier! So, I hereby commit to doing my best to keep the up for the duration. Regardless of the stress or pressure life throws your way, you should not end up in a mood 'ditch'. It keeps good things from coming your way and is HIGHLY contagious.
Sidenote: in the same way, bitching about what you "can't" eat and how much you'd love a loaf of bread is contagious as well...Don't go there! Other's will join you and you'll responsible for the demise of 20 people's nutrition goals.
Have fun today with Tabata, this great pic from the affiliate blog today, very appropriate, the shirt reads, "TABATA: Closely resembles labor"
Monday, October 19, 2009
"time out"
today i was put in 'time out' by my coach. yes, i was literally forced to sit down (albeit on the rolling bumper plate attached to the bar i was working with), stop talking, and think.
i had just failed at attempting a back squat pr. unfortunately i never recorded the break down of my CFT numbers from the last time i did it (shame on me!). not sure how that happened (probably a thought process like this: "i will DEFINITELY NOT forget THESE numbers, no way!"). i digress.
there i was pissed off and mad, putting all of my training, my progress, my level of fitness into this one lift. i had mentally put so much pressure on PR'ing that i set myself up to fail. at the bottom of the squat i had a brief (very brief!) moment where i panicked that everything was riding on breaking this number. fail.
my coach sat me down and brought me back to my senses. or at least as much of my 'senses' as a crossfitter has! what has my goal been during the last 3-4 months of training? to get stronger? increase my muscle mass? get faster? or 'simply' to be more FIT. be more fit. check.
feeling better, i went for my shoulder press. PR'd by 10#. i had regained confidence, took some of the pressure off and went for my deadlift. PR'd by 30#. coach bill was not out of a job at the end of the day. my CFT went up by 40#.
sometimes we need a time out. some good coaching. a slap in the face. focus, remember not to panick, go for it.
i had just failed at attempting a back squat pr. unfortunately i never recorded the break down of my CFT numbers from the last time i did it (shame on me!). not sure how that happened (probably a thought process like this: "i will DEFINITELY NOT forget THESE numbers, no way!"). i digress.
there i was pissed off and mad, putting all of my training, my progress, my level of fitness into this one lift. i had mentally put so much pressure on PR'ing that i set myself up to fail. at the bottom of the squat i had a brief (very brief!) moment where i panicked that everything was riding on breaking this number. fail.
my coach sat me down and brought me back to my senses. or at least as much of my 'senses' as a crossfitter has! what has my goal been during the last 3-4 months of training? to get stronger? increase my muscle mass? get faster? or 'simply' to be more FIT. be more fit. check.
feeling better, i went for my shoulder press. PR'd by 10#. i had regained confidence, took some of the pressure off and went for my deadlift. PR'd by 30#. coach bill was not out of a job at the end of the day. my CFT went up by 40#.
sometimes we need a time out. some good coaching. a slap in the face. focus, remember not to panick, go for it.
Sunday, October 18, 2009
Sunday night
The weekend is closing in - it was a great one. Some highlights:
• Seeing one of our recent On Ramp grads and paleo challenge participants get psyched about her first 5 rep max push jerk!
• Finishing my god forsaken WOD (Thanks Coach B) despite feeling it was hopeless - everything is possible!
• Spending an entire day with my hubby without our precious kids!
• Sleeping in on a Sunday and then a relaxing trip to get my nails done
• Cooking up a fantastic paleo friendly meal of grass fed steak, organic squash, sauteed mushrooms and a toasted hazelnut salad with my family while a log is on the fire.
• Finally, my mental prep for my CrossFit Total tomorrow. First time in a while and I hope to break all 3 of my PR's. Also psyched about some new PR's for our box's WOD tomorrow (won't ruin it for anyone reading this!)
On this great Sunday I am happy and grateful for a healthy and happy family!
• Seeing one of our recent On Ramp grads and paleo challenge participants get psyched about her first 5 rep max push jerk!
• Finishing my god forsaken WOD (Thanks Coach B) despite feeling it was hopeless - everything is possible!
• Spending an entire day with my hubby without our precious kids!
• Sleeping in on a Sunday and then a relaxing trip to get my nails done
• Cooking up a fantastic paleo friendly meal of grass fed steak, organic squash, sauteed mushrooms and a toasted hazelnut salad with my family while a log is on the fire.
• Finally, my mental prep for my CrossFit Total tomorrow. First time in a while and I hope to break all 3 of my PR's. Also psyched about some new PR's for our box's WOD tomorrow (won't ruin it for anyone reading this!)
On this great Sunday I am happy and grateful for a healthy and happy family!
Wednesday, October 14, 2009
hard work
every 3-day cycle i have my doubts that the workouts will challenge me or that i will do my best to challenge myself within the parameters of the workout. i am happy to report that every 'day 3' i find myself elated to be entering into rest day. it is an exhausting but amazing feeling to be spent.
funny, i've been corresponding with someone new to cf who can't believe the workouts are so short. the length of the wod doesn't even register with me anymore. the time is merely a reflection of goals hit or missed. 5 min brutal, 20 min brutal. today was the 5k run. another reflective moment: thinking back to my initial experiences with crossfit and wondering why someone would 'pay' to run a 5k as a class. duh. i venture to say there is NO WAY i could have run that 5k as fast as i did today without the group. pre-crossfit 5k's were never at that intensity, speed or effort that i put out today either. leisure and simply clocking miles were the name of the game.
today as i ran it was a run for my life. my legs throbbed, my chest was on fire and my mind was screaming to keep going. at 530am all i heard was the sound of my breath and my feet hitting the pavement. it was actually an amazing experience.
i am realizing that crossfit intimidates people not because of the workout itself - "can i complete 50 squats or not", it's the fear of yourself and your own potential. once you realize what you are capable of, you can't go back.
monday: row 5k, 22:16
tuesday: 10 x 100m hill sprints (45 sec rest) @ :12 each
today: run 5k, 20:18
finally got on track with zone blocks yesterday
yay. relief.
funny, i've been corresponding with someone new to cf who can't believe the workouts are so short. the length of the wod doesn't even register with me anymore. the time is merely a reflection of goals hit or missed. 5 min brutal, 20 min brutal. today was the 5k run. another reflective moment: thinking back to my initial experiences with crossfit and wondering why someone would 'pay' to run a 5k as a class. duh. i venture to say there is NO WAY i could have run that 5k as fast as i did today without the group. pre-crossfit 5k's were never at that intensity, speed or effort that i put out today either. leisure and simply clocking miles were the name of the game.
today as i ran it was a run for my life. my legs throbbed, my chest was on fire and my mind was screaming to keep going. at 530am all i heard was the sound of my breath and my feet hitting the pavement. it was actually an amazing experience.
i am realizing that crossfit intimidates people not because of the workout itself - "can i complete 50 squats or not", it's the fear of yourself and your own potential. once you realize what you are capable of, you can't go back.
monday: row 5k, 22:16
tuesday: 10 x 100m hill sprints (45 sec rest) @ :12 each
today: run 5k, 20:18
finally got on track with zone blocks yesterday
yay. relief.
Monday, October 12, 2009
a little slack
Day 1: partial failure!
Relatively successful until I blew my fat blocks in the zone. I was dead on with protein and carbs but seemed to go WAY over with fat blocks. This was by no means a slip up. I ate more and more deliberately, enjoying every bite...well, until all of the bites were gone that is.
Tomorrow is another day. I will get up and do it all over again. I have to keep in mind the "why" to stay motivated. My "why" is to be stronger, faster & a better athlete. So, I will continue to push and persevere....
Relatively successful until I blew my fat blocks in the zone. I was dead on with protein and carbs but seemed to go WAY over with fat blocks. This was by no means a slip up. I ate more and more deliberately, enjoying every bite...well, until all of the bites were gone that is.
Tomorrow is another day. I will get up and do it all over again. I have to keep in mind the "why" to stay motivated. My "why" is to be stronger, faster & a better athlete. So, I will continue to push and persevere....
paleo edits
For all of you who seem to be completely misguided in thinking I have 'it all figured out'...here's a good post for you.
I have been working hard on nutrition over these past few months since I returned from the CF games and started my training for next year's qualifiers. I had been doing solid Paleo eating and had that down...I thought. I decided to move onto working on zone portions (quality then quantity!). This proved to be somewhat more challenging.
Working with a spreadsheet and measuring foods, eyeball method mostly, I found that it was challenging to get to my exact "block prescription". However, there is a lesson here. It's a process! It takes time to acclimate both with regard to your physical body and your mind. I am still working towards coming up with that right balance. I started out with a base and have been making tweaks as per how I feel pre/ during/ post workout.
The saga continues this morning when I visited Robb Wolf and John Welbourn's PaleoBrands website (genius concept, btw) only to find the list of acceptable and not favorable paleo foods....whoops. I have been taking quite a few liberties with the not so favorable list.
For example...the preferred meats are lean cuts and game meat. Eggs should be kept under 6 a week, heavy cream is on the NO list etc etc. Clearly I have seen great improvements in my athleticism and my body composition/ energy levels even with these slip ups. For those of you embarking on this season's nutrition challenge, remember that you have to crawl before you can sprint!
I've been in the run mode for quite some time and getting pretty darn comfy there. It's time for some sprinting. So, I am committing today to picking up that pace and challenging myself to adhere to a stricter guideline to see the results it generates.
Many of you may be rationalizing and telling yourself, "this is her JOB, of course she is going to be like this". Everyone needs a challenge. Prove to yourself that you can step it up this month. See just how good you can feel and how close you can get to your optimal body.
Remember that weighing and measuring food sends people over the edge - don't do it if you know you fall into this category! My goal for the majority of you is simply QUALITY! Those of you still lying to yourself about oatmeal, wine and whole wheat...STOP! Trust me....please!
I'll keep you posted...
I have been working hard on nutrition over these past few months since I returned from the CF games and started my training for next year's qualifiers. I had been doing solid Paleo eating and had that down...I thought. I decided to move onto working on zone portions (quality then quantity!). This proved to be somewhat more challenging.
Working with a spreadsheet and measuring foods, eyeball method mostly, I found that it was challenging to get to my exact "block prescription". However, there is a lesson here. It's a process! It takes time to acclimate both with regard to your physical body and your mind. I am still working towards coming up with that right balance. I started out with a base and have been making tweaks as per how I feel pre/ during/ post workout.
The saga continues this morning when I visited Robb Wolf and John Welbourn's PaleoBrands website (genius concept, btw) only to find the list of acceptable and not favorable paleo foods....whoops. I have been taking quite a few liberties with the not so favorable list.
For example...the preferred meats are lean cuts and game meat. Eggs should be kept under 6 a week, heavy cream is on the NO list etc etc. Clearly I have seen great improvements in my athleticism and my body composition/ energy levels even with these slip ups. For those of you embarking on this season's nutrition challenge, remember that you have to crawl before you can sprint!
I've been in the run mode for quite some time and getting pretty darn comfy there. It's time for some sprinting. So, I am committing today to picking up that pace and challenging myself to adhere to a stricter guideline to see the results it generates.
Many of you may be rationalizing and telling yourself, "this is her JOB, of course she is going to be like this". Everyone needs a challenge. Prove to yourself that you can step it up this month. See just how good you can feel and how close you can get to your optimal body.
Remember that weighing and measuring food sends people over the edge - don't do it if you know you fall into this category! My goal for the majority of you is simply QUALITY! Those of you still lying to yourself about oatmeal, wine and whole wheat...STOP! Trust me....please!
I'll keep you posted...
Wednesday, October 7, 2009
Far too long!
My commitment from today on is consistency in posting to my blog. Funny that I haven't posted here in so long and now that here again the floodgates are open and I have so much to say! Where to begin.
Tomorrow is a big day in our personal business in CF. I will officially post on it Friday...stay tuned. There is much excitement in store and big steps ahead.
I am making big strides in more than the business these days. My training has been extremely focused and my commitment to paleo/ zone has been better than ever. Since returning from the CF games in Aromas in July I have been fortunate enough to have Level 2 Coach Bill Shockley programming and coaching me. We have been working my weaknesses, getting me stronger, breaking me down and building me back up. Whatever coach tells me, I do it...often with a few complaints, but nevertheless, I do it.
My mental strength and fortitude have certainly strengthened. I use my CF mentality in so many aspects of life - kids, business, being a wife...I will continue to post my journey - both celebrations and struggles.
I am sitting on my couch reveling in the fact that tomorrow is the first day I don't have to get up before 7! I will force myself to WOD after my last morning class tomorrow. Mentally it kills me to wait, but my body performs much better after a few hours of mobility. Plus, sleep is crucial and I am screaming for it right now. Today was rest day - Rest days are sacred, good nutrition and plenty of recovery methods are paramount.
I'm getting my mind wrapped around the WOD for tomorrow:
30 OverHead Squats @75#
30 Pushups
30 pullups
30 OverHead Squats @75#
and downloading some new tunes for motivation.
More to come....
Tomorrow is a big day in our personal business in CF. I will officially post on it Friday...stay tuned. There is much excitement in store and big steps ahead.
I am making big strides in more than the business these days. My training has been extremely focused and my commitment to paleo/ zone has been better than ever. Since returning from the CF games in Aromas in July I have been fortunate enough to have Level 2 Coach Bill Shockley programming and coaching me. We have been working my weaknesses, getting me stronger, breaking me down and building me back up. Whatever coach tells me, I do it...often with a few complaints, but nevertheless, I do it.
My mental strength and fortitude have certainly strengthened. I use my CF mentality in so many aspects of life - kids, business, being a wife...I will continue to post my journey - both celebrations and struggles.
I am sitting on my couch reveling in the fact that tomorrow is the first day I don't have to get up before 7! I will force myself to WOD after my last morning class tomorrow. Mentally it kills me to wait, but my body performs much better after a few hours of mobility. Plus, sleep is crucial and I am screaming for it right now. Today was rest day - Rest days are sacred, good nutrition and plenty of recovery methods are paramount.
I'm getting my mind wrapped around the WOD for tomorrow:
30 OverHead Squats @75#
30 Pushups
30 pullups
30 OverHead Squats @75#
and downloading some new tunes for motivation.
More to come....
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