Monday, June 11, 2012
Seriously need a break.
A couple of items I really need to talk about, three things imparticular: My crossfit blurbage, moving or not moving and the Nastia issue.
Plus the idea of coming out of retirement in gymnastics has been put on hold. Mostly because I can't train due to the fact that the gym I once called home wont even let me onto the floor. Why? Insurance policies, fear, communication issues between coaches and for a lack of feeling welcome, I don't care much to enter in to their training facility. The other reason being some overuse injuries I've developed all over my lower body. This is severely frusterating in itself. My calves, achilles and bottoms of my feet imparticular feel swollen and tight all of the time.
Stress has likely been part of my inability to lose weight. I had started eating healthier than ever since the crossfit regionals but nothing seemed to come from it except severe fatigue, naturally this occured from "paleo" foods that my body is allergic to. Since then I have been cheating more often too. It's been very frusterating and hard to keep my goal in mind. It just feels like I am going through the motions nowdays. No desire. No joy. Just teaching classes and working out. Everything feels purposeless. I need some motivation... something to inspire me again.
The last discussion topic I want to confront is why the fuck Nastia is able to go to trials with those 2 nightmarish bar routines when Chellsie, who was obviously more prepared was not allowed to move forward. That frusterates me a lot. Partially because I am not much of a Nastia fan...
I managed to get out of town for about 3 hours and visited a friend who started a new gym. A new gym I may start coaching/training at. As a soveigner, she decided to take a picture of me in front of the banner. I love the pic!... >>>
At any rate, its late, I'm hurting, tired & frusterated. I'm going to bed.
Monday, April 9, 2012
I have to be honest, I don't like holiday's much.
My holiday is my work time, my work outs.
When I don't get to go to work, I feel lazy and become easily bored...
I also indulged in too much sugar and too many carbs, which also makes me feel miserable...
To add to all of this nonsense, the YMCA I train at is now closed on Sunday's until October! That was the last straw in adding misery to my weekend...
Fortuantly, the weather was lovely late in the afternoon and so I headed out on a 5 mile run Saturday. As I began, I did so in rememberence of Caballo Blanco.
It was amazing how motivating remembering him was. I ran with ease. The sky seemed to become a lighter blue and the grass was a lively green beneath my feet. The wind lightly touched my face. And the sun beamed down on me lightly, just warming me to a comfortable degree. It was an enlightening experience to say the least and I enjoyed every moment of it. It's amazing how much stronger I have gotten as well... Although I'm sure my pace was slow, when I'm by myself I go at what I feel is comfortable. If that means 10 minutes per mile, that is fine by me. Whatever I can do to get myself to run for a longer period of time. However, I have never ran very far. At this point in time, I have never gone beyond 6 miles in a time frame. Thus feeling that 5 miles felt easy was a great confidence booster in preping me for my 1/2 marathon in June. Likewise, I have to make sure a longer run feels good. If running doesn't feel good, even for one day, it takes a whole lot of effort and usually time-in days-to get myself back outside or in any form of "running mode".
Even though I got in a longer run, my dietary intake that take left consequences going into Sunday.
Eating more carbs and sugar usually makes me get jittery, emotional, leaves me feeling unsatisfied and I've come to find causes me to want to work out really, really hard-even on rest days.
Sunday looked absolutely miserable in the morning. Windy, cloudy and cold. This was a huge downer for me. I was not going to run in the wind, not when it was windy enough to knock down tree branches. My Easter day began miserably...
I took my gloomy self to a friend's house and helped her cook for her family. She then introduced me to the sport of Lacrosse. Well the jist of it, basically throwing the ball back and forth using the sticks in the game. It was a joyful way to release some of the stress from the weekend. Finally the weather had cleared up and I took advantage of it, going for another run. This time a shorter trip, around 3 miles I'd say.
I went along the canal bank near my house. It is the most gorgeous, secluded area and I absolutely loved running it. However, I started with an added loop toward a different canal bank and figured I'd cut through and end my run early, I instead stuck it out to go on the canal bank that no one ever touches. It was well worth the extra mileage. :)
That evening ended in an Easter feast of deviled eggs, salad, fruit and twiced baked potatoes. As amazing as the food was, I had already eaten so terribly that it made me feel miserable afterward. I did enjoy the opportunity that was provided by my old coach to go into the gym and play gymnastics, it was a nice relief and another stress reliever.
I began today differently. Eating almost strictly paleo. My breakfast included an apple, 2 eggs, chicken, mushrooms, onions, avocado and salsa.
Taught a spin class. Thank God for exercise and sweating, I felt much better afterward.
Lunch included 2 more eggs, side pork, green beans, avocado, onion, mushrooms & salsa. So similar meal.
Another reason I absolutely love eating paleo is side pork, bacon and chicken! After being vegetarian for almost 2 years, going back to meat has been a wonderful treat.
Onto spin class #2 and crossfit.
I'm gonna leave you with some running tips from Scott Jurek.
Sunday, April 8, 2012
Footage taken in Olympia, Washington by weiistone. No copyright infringement intended.
It's incredible to think that I sat in the back of this room only a couple of years ago and listened to this great human being talk about his lifestyle and the lifestyle of the tribe he lived amongst.
On March 31st, 2012 the infamous Caballo Blanco from Christopher Mcdougall's award winning novel, Born to Run was found dead on the terrain of New Mexico.
I think what's so startling about the discovery of 58 year old Micah True's dead body is that he is depicted as a sort of super hero in Born to Run. He's portrayed as a mysterious, ghostly figure who has managed to live amongst a hidden, fairly unknown tribe. He had overcome the way Americans have come to live by and instead found a deeper, solitary and ancestral type life that the Tarahumara live. This tribe of people had come to respect, not only, this man's uncanny ability to live among them but also his ability remain an elusive ghost to the public eye. That is until recently...
Christopher Mcdougall writes about his adventures of traveling down to the Copper Canyon's of Mexico, seeking out this man called Caballo Blanco. Upon finding him, Christopher's whole life changed, for the better. Micah True set an example as to how human being's are meant to live and showed that we can live like the Tarahumara tribe in their simplicity and their down-to-earth ways.
As you step outside for you're next run, take a moment to breath in the fresh air, feel the earth beneath your feet and just for a moment, remember Caballo Blanco's spirit.
For more information check out:
Barefoot Ted's Facebook Page
Or an interview taken with Scott Jurek:
Thursday, March 29, 2012
Lately I've been having trouble getting to sleep. I seem to feel anxious, restless yet simultaneously exhausted. Likewise, I also noticed yesterday that my heartrate seemed to be going too fast while sitting in my car. This bothered me and also caused more anxiety, making me feel sick and tired.
It was my third super hard day in the gym as well as my third day of eating super natural. However, I let myself go a little easy on eating which made me feel guilty and caused me to go through the anxiety issue-again.
Crossfit wears me out more than any other exercise program I do and after the squats and running, my legs felt pretty shot going into my spin class. Even so, I pumped myself up and gave everyone an intense workout. Luckily, in teaching crossfit, I don't have to perform the work out, yet constantly yelling encouragement seems to have a slightly similar effect. At any rate, raising my heartrate to an unnatural state. I didn't have coffee but I had some spark, but I don't think it was the caffeine. I left the gym at about 7:30pm, skipping my last 2 miles of running I had planned to get in. I was severely hungry and scarfed down my paleo meal of veggies, hummus, tuna and an egg. I felt increasingly unsatisfied and went to bed feeling deprived, anxious, tired and was unable to get to sleep.
I awoke this morning completely exhausted as I had been when I went to bed and likewise I found that I had some pain in my calf. Fortuantly, I had skipped out on my extra running miles yesterday. However, I knew I had still pushed myself a little harder than I should've. Thus I have decided to make today a rather easy day.
12:20-1pm Abs with Kayla-led by Danni (It's gonna hurt...Lol)
Extra: work out with Kayla
Body Mapping at 2:15pm - Recovery
Hang with Dani (Never got around to it earlier in the week)
Work on fitness plan program with Brooke
Friday is going to be a hard day so trying to cut back as much as possible today.
Over Training According to Wikipedia:
Overtraining may be accompanied by one or more concomitant symptoms:
Persistent muscle soreness
Elevated resting heart rate
Reduced heart rate variability
Increased susceptibility to infections
Increased incidence of injuries
Wednesday, March 28, 2012
Day 3, I gave into some homemade enchiladas.
However, I've noticed a difference within just the last couple of days. I have been upping my work outs, working out harder than I usually can do in a 3 day period, sleeping less and yet feeling better overall.--Interestingly enough...
Speaking of food and eating, more and more food videos keep coming up. Today, one on the crossfit site came up that totally hits the bottom line. Nutrition is everything.
Already did one work out today.
50 Back Squats (55lbs)
2 mile run
50 Back Squats
Pretty good considering I am not a fan of running. Even so, I need to keep working on running. Thus the goal of my first half marathon in 11 weeks.
2 more miles today. Plus 45 min. spin class. Plus teaching crossfit.
Long day but I love it! This is how I want to live my life forever. :)
Tuesday, March 27, 2012
Gotta love the awesome white(green)board I just went and bought too! Bought a couple, one for my own personal use and one to use for the new fitness program I will be starting.
Seeing that I am going to start teaching a new fitness program in a week, I am rushing to come up with routines, music, equiptment and skills I am going to be using in this program.
Fortuanantly, the internet has lots of useful information to help me get started. :)
As always my struggle for food has been what is the downfall in my maximum fitness potential...
Needless to say, I gave into my coffee addiction this morning. :( One day at a time though, I will get stronger, better and I am still working on eating as paleo as possible. Food is my ultimate drug. In fact, I would go as far as to say that it's my coffee drink. I can go everyday eating almost exclusively paleo except for the coffee. Without it, I get agitated.
Yesterday was a really insanely hard work out day. Despite the amount of working out I did, I am not at all sore. The only thing I really noticed was I was unable to sleep very well. Dreams of my past as a gymnast haunted me and I awoke late, at 10am. Even now, a few minutes from 1pm, I am still exhausted.
Even so, I g2g get my work outs in.
First one will be taking my just recently prego sister for a run/walk. First time exercising much for her so I am excited to get her out of the house.
Then got to get my own run in, to prepare myself for the 1/2 marathon I'm training for in June. It's going to be happening 2 days after my 21st birthday...So we'll see how that goes, needless to say, I plan to have a mostly sober birthday and intend to run the 1/2 marathon as a sort of gift to myself. :)
Going to try to go to crossfit at 4pm. We'll see if that happens.
Lastly, gonna do tabata tonight.
Monday, March 26, 2012
This past weekend I was on the other side of the mountains watching the state gymnastics meet. Watching didn't affect me so much, it was later taking advantage of open gym time at another training facility. As I began to do some skills, I came to the surprising realization that I am better than when I was when I left the sport over a year ago. This actually almost bothered me.
Thursday, March 22, 2012
AMRAP: As Many Reps (sometimes Rounds)as Possible
ATG: Ass to Grass
BP: Bench press
BS: Back squat
BW (or BWT): Body weight
CFT:CrossFit Total - consisting of max squat, press, and deadlift.
CFSB: CrossFit Strength Bias. A program developed by Jeff Martin and Darrell White, explained here. You'll need a CFJ subscription.
CleanC&J: Clean and jerk
C2: Concept II rowing machine
FS: Front squat
GHR(D): Glute ham raise (developer). Posterior chain exercise, like a back extension. Also, the device that allows for the proper performance of a GHR.
GHR(D) Situp: Situp done on the GHR(D) bench.
GPP: General physical preparedness, aka "fitness."
GTG: Grease the Groove, a protocol of doing many sub-maximal sets of an exercise throughtout the day
H2H: Hand to hand; refers to Jeff Martone's kettlebell "juggling" techniques (or to combat).
HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.
HSQ: Hang squat (clean or snatch). Start with bar "at the hang," about knee height. Initiate pull. As the bar rises drop into a full squat and catch the bar in the racked position. From there, rise to a standing position
IF: Intermittent Fasting
MEBBMaximum Effort Black box, term coined by Mike Rutherford. Search the forum for it. Originally laid out in one of the early Performance Menu issues.
KTE: Knees to elbows. Similar to TTBs described below.
MetCon: Metabolic Conditioning workout
MP: Military press
MU: Muscle ups. Hanging from rings you do a combination pull-up and dip so you end in an upright support.
OHS: Overhead squat. Full-depth squat performed while arms are locked out in a wide grip press position above (and usually behind) the head.
PC: Power clean
Pd: Pood, weight measure for kettlebells
PR: Personal record
PP: Push press
PSN: Power snatch
PU: Pull-ups, possibly push ups depending on the contextRep: Repetition. One performance of an exercise.
Rx'd; as Rx'd: As prescribed; as written. WOD done without any adjustments.
RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times.
SDHP: Sumo deadlift high pull (see exercise section)Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3x10, means do 10 reps, rest, repeat, rest, repeat.
SPP: Specific physical preparednesss, aka skill training.
SS: Starting Strength; Mark Rippetoe's great book on strength training basics. Available right here.
Subbed: Substituted. The CORRECT use of "subbed," as in "substituted," is, "I subbed an exercise I can do for one I can't," For example,if you can't do HSPU, you subbed regular pushups. Sadly, many illiterate posters get this bass-ackward, and claim that since they can't do HSPU, they subbed HSPU for pushups. D'oh!
TGU: Turkish get-up (See exercise section)
TTB: Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat.
WO, sometimes W/O: Workout
WOD: Workout of the day
YBF: You'll Be Fine (liberally applied in spray form).
Here is some crossfit motivational pictures that I've found over the past 6 months since beginning this incredibly crazy
and wonderful spot.
Wednesday, March 21, 2012
Sunday, March 18, 2012
Plus my own work outs-in the crossfit gym.
Monday, February 20, 2012
Enter the Zone, stay in the Zone, LOVE UR LIFE!
Yesterday ESPN aired the Crossfit Open Games.
What is so cool about the sport of crossfit is not only that it has become a universal form of exercise but the crossfit world is close-knit, like that of the gymnastics world. As I watched it with a couple of crossfit friends, we were thrilled to see people we had met in person on the T.V. screen. It was like knowing we had met celebrities.
Unlike the sport of gymnastics, my time is not limited in the years of training I am given, I am potentially able to get there because I am still young enough...And likewise, I still have years to continue to improve and gain skills, increase my fitness and dietary habits.
Crossfit has done something for me which gymnastics could never do.
It's changed my entire life for the better.
I don't crave foods anymore. I feel much more healthy and energetic because of this lifestyle change. I rarely eat gluten. I have gone back to eating white meats yet I am 10 lbs lighter than I was a year ago and with out any real effort. I've learned to eat more protein, fat and less carbs. I feel better, stronger, leaner and more energetic. It's incredible! I've never felt this good in my life.
To see the results of training is something that keeps me coming in day after day. Not only physical changes, my muscle definition and lowered body fat, but also my ability to increase time in running, amount in pull ups and increased weight lifting.
I can easily run an 8 minute mile.
I can pull out 25 butterfly and/or kipping pull ups-5 dead hang.
I began my deadlift at a mere 65lbs-I am now deadlifting 155lbs-And I plan to keep increasing it everytime I do them!
As soon as I changed my diet habits I also noticed something else. I was flying through work outs faster than almost everyone, man or woman. I am one of the times that people strive to beat on a daily basis in the gym. This has fired my competitive spirit to keep training harder, faster, better and stronger. It motivates me on a daily basis. Most importantly, this sport has given me purpose. The same purpose I once felt as a gymnast. A purpose that religion, spouse or any other sport could never provide. Crossfit has become my reason to live and reason to keep striving.
It's funny how all of my posts end up veering in that direction.
I originally planned to blog about teaching my spin class today.
Infact that was the purpose of my blog title.
I have found that I am able to gain more confidence when teaching spin class if I prepare for it the same way I used to prepare for a gymnastics meet. Instead of psyching myself out, I am now psyching myself up using positive affirmations: My favorite two are, "stay in the present moment" and "stay in the zone." These two things calm me down when I start to feel the jittery sensation of nerves. Likewise, I've found that having light, humorous conversation with other people in the class prior to teaching has helped calm me down immensly. That was definitely another technique I had used as a gymnast. I remember doing that a lot with fellow teammate Kelcy Jay. When all else fails, I take a deep breath and go deep within my body, reminding myself that I am here for a reason that God has led me down this path and that this is exactly where I am meant to be.
I love my life! I love my job! And now know that this is the career path I hope to head down.
Time to head to crossfit and then to teach another spin class and a later crossfit class.
Monday, February 13, 2012
Plus the work outs had been way laid back-didn't work out Friday and only did 2 of my own WODS in Boise, Id.
Came back feeling rather irritated but determined.
I taught my first spin class this afternoon. It went alright. I think I did a good job of getting everyone a good work out, I hope at least. And since it was my first time without an instructor in the class, I think it'll get better from here!
Chilled with Dani most of the day-learning RIPPED routines and watching spin videos. Actually I think we mostly did a lot of talking...
Zumba'd for 45 or so minutes.
Did some muscle ups. Brooke finally got hers! And after she did her first one, she did like 5 more!!!
Then crossfit time...
I honestly didn't feel good prior to the work out and I anticipated that the work out would suck. It did...
150 pull ups later this was the end result...
We did the WOD in sets of 10, up to 50.
100 m row, 10 pull ups, 10 air squats
200m, 20, 20--->up to 50.
It was in my last round that I knew I was going to rip. I actually figured I would after the set of 40 because I know how my hands feel prior to ripping. I had no idea it would be such a big, bloody mess though. I was only on about 24 of my set of 50 when I felt it rip. And the last 25 were the worst pull ups I'd ever had to endure. I didn't think I was going to be able to make it. The hand wasn't burning as much as I just couldn't hang on without slipping, as well as my forearms were unbelievably limp by that time. I somehow got through and was the first one of our group done, but I was still irritated at my performance. If only I had been eating right. I know that's the key to improvement for me at this point in the sport but I am always eating out it seems and food is literally my drug. Making a permenant change is the struggle I will overcome.After the work out, I literally thought I was going to pass out as well as I was unbelievably shaky. My evening meal was much better-
~A protein shake
~1tblsp of avocado
~2 cups of spinach
My ideal meal-and thus far one of the few meals I know how to measure accurately.
I will be teaching crossfit tomorrow night-subbing!
Wednesday, February 8, 2012
Nutrition: Immediately after a workout, you have a maximum of about one hour to eat something. If you do not eat, you will not have enough carbohydrate energy for your next workout, you will not have enough protein to repair muscles, and you will not have enough fat for hormones and joints. Try a bowl of quinoa or brown rice with chicken, a protein smoothie with whey protein powder and a piece of fruit, or even a slice of last night’s pizza.
Hydrate: When it comes to recovery, dehydration is one of your biggest enemies, so try to drink one 20-24oz bottle of water for each hour of exercise. Within a couple hours after a workout, your urine should be light yellow or clear. If it is dark yellow, then you are inadequately hydrated. If it is any other color of the rainbow for that matter, you either need to get glasses, or see your physician.
Compression: Performing a brief cool-down after a workout helps contracting muscles milk out excess soreness-generating fluids. In the same way, techniques such as massage and a foam roller can not only help to move inflammatory fluids out of the muscle, but also can remove adhesions and sore or tight spots from the worked muscles. If possible, perform these exercises with a foam roller once a week or even after every strenuous workout, and schedule a massage once a month.
Blood flow: Circulation of blood in and out of a stressed body part improves speed of recovery. Techniques that can improve blood flow include cooling down after your workout with a walk or easy bike ride, performing light stretching during or after each workout, alternating every 30-60 seconds between hot and cold running water in your post-workout shower, taking an ice bath after a very strenuous weight training workout or long run, and performing a light walk, swim, or easy exercise routine the day after a hard workout.
Topical ointments: There are several compounds that you can rub on a muscle to eliminate soreness and improve recovery. Most of these compounds work by creating a pain-relieving and cooling sensation, increasing blood flow, or displacing elevated levels of calcium. Popular remedies that have worked for me and my clients include Arnica rub, Traumeel, Ben-Gay, Tiger Balm, and Magnesium Oil. On my personal blog, I have a fascinating interview with a physician about topical magnesium oil and how it works. You can listen to it here. All of these ointments can be rubbed into the muscle immediately after and up to several days after a workout, until soreness subsides.
There is no need for getting fit to be a suffer-fest, so if you find yourself constantly sore, or at a fitness plateau, then use the techniques in this article to recovery properly and get fit more quickly!
I need to get back in the game asap... :/ Ugh. Subbing my first spin class starting next Monday.
Probably overdid it on the protein intake tonight but maybe it'll help.
I did something to my quad.
Hurt it during crossfit...
Ugh, was not happy-especially since I wasn't even 1/2 way into the work out when my quad seized up.
I am excited to announce, however that I learned how to do snatches this morning with Danni, and was up to 35lbs. Yay! Gotta start somewhere right! Plus the WOD was pretty awful.
Attempted to do a spin class right after and failed miserably.
Couldn't add any resistence without feeling severe pain in my quad.
My theory is that due to my increased amount of spin training over the past 8 months, my quad have become the power-house muscle in my leg, thus even when I am doing squats-my quads are the muscles taking the most toll.
Food Journal of today:
Breakfast: 1/2 banana, strawberries, satsuma orange and almond butter
Lunch: Southwest Chicken Salad from Bob's-Burgers and Brew (ate about 1/2)
Snuck a few of Brookie's Jojos... Yuuummm :p
Mid-day snack: A few bites of salad ^
1/2 banana, strawberries and almond butter
Enjoyed a massage this afternoon, now heading to the gym to hang out before my writing class tonight.
Tuesday, February 7, 2012
Dang! The only way to attain this body of coarse is not only training xfit, but simultaneously eating like a crossfitter.
-Carb-1 block-2 cups of spinach, + I had strawberries which are not pictured here.
I will also be teaching tonight's crossfit class and plan on doing crossfit sometime today as well. My legs are still not recovered from Friday's WOD-Chelsea. And likely they got a little bit burned out from teaching the first 1/2 hr of spin yesterday and showing how to do a CTP (clean, thruster, push up) during crossfit, multiple times...
A little salad before my first work out.
Monday, February 6, 2012
I was back on task today-at least more so.
For the first time ever I taught crossfit and part of a spin class! I am so excited to be provided these opportunities. I am really living a dream-come-true. This is exactly where I want to be right now. Ironic that I am thinking that because yesterday I interviewed a gymnast whom used to look up to me. Her skill level has surpassed me due to some coaching changes and it saddens me that I, who wanted it so bad, was not provided the same opportunities. In fact, the coaches I've had to deal with have really effected me mentally and I've found that looking back into the darkness of my past is agonizing and always leaves me feeling cursed. Thoughts of my past flitted through my head today and weakened my spirit until I got to teach my exercise classes.
I was nervous for both but during the time I taught I became considerably more comfortable from start to finish. Likewise, I was given an incredible amount of good feedback that left me feeling so blessed to be in this position. If I had continued on in the sport of gymnastics-I would likely still be competing at a college now but I honestly think this is better. I am much more content in my life now than I have ever been.
I am so blessed.
Ok, here's the food download for today:
Bkfast- 1/2 almond butter and jam sandwich, with banana's and strawberries and a little honey drizzled in between the slices of whole wheat bread.
Lunch- Salad, bread sticks and minestrone soup from Olive Garden
-2 bread sticks
-1 bowl soup
-Salad? No idea the amount...A lot. Haha!
Dinner- 1/2 almond butter and jam sandwich ^^^
-1 hardboiled egg
-4 tbls cottage cheese
Late Night Snack-
-2 egg omelet: sprinkled parmesean, pesto, cooked onions, guac, avocado, salsa
-Small handfull of corn chips
-Small handful almonds
Not bad overall-except for the bread thrown in through out the day...
It's a work in process. :)
Friday, February 3, 2012
WARNING: I eat a lottt! And I also eat weird things...
Breakfast: Protein-1 egg
Fat-1/2 slice swiss cheese with mustard...
Carbs,protein and fat:12 oz smoothie-
Carbohydrates Include: 1/2 banana, spinach, various fruits including: frozen raspberries, marion-berries, strawberries, peaches, 1/2 apple, 1/2 orange
Protein: 1.5 tbls protein powder, almond milk
Fat-1 tbls almond butter
(Didn't drink all of that in one serving. It made about 28oz by guesstimate.)
Other(s)- "spark"-(my caffeine fix), water, mustard.
After WOD snack: 8oz smoothie (see above)-contains fat, protein and carbs
Other carbs: 1/2 banana
1 orange slice
Lunch: Protein-4oz chicken
Carbs-1.5 cups spinach
Fat-shredded parmesean cheese
Other-1.5 tbls french dressing...yea, yea that's kinda a lot... Idfc
Pre-Workout snack: Carbs-1 apple
Fat-1 tbls almond butter
Time for zumba party! Will post dinner later!
I plan to stick to this zone type diet for the next 30 days. Holla! :)
May 22 - June 21
"Your physical and mental condition is in pleasant equilibrium. You will experience little interference from any outside influences. Instead those around you are making your situation extremely pleasant by proving to be so helpful and approachable. With surplus energy you're able to do anything your heart desires. But be sure to consider where you would like to be in the future when things may not be as easy as they are now."
I don't recall if I had posted that I am officially certified as a level 1 crossfit trainer. I went to the Portland, Or. training a couple of weeks ago and it had been such an exhilarating experience that had motivated me to increase my training to the next level. I began pushing myself harder than I had ever done in my life and found that I began beating other people's times and efforts by a huge amount. However, I had been eating out with friend's quite a bit and found my diet was lacking in the right foods, thus this week my work outs had been limited and I'd found my energy level to be insufficient.
"If you're eating too much carbohydrate, you can expect the following, even if you're on a judicious program of aerobic exercise: constant hunger, decreased mental alertness, difficulty in losing body fat (if not outright fat gain), decreased oxygen transfer to the muscle cells and decreased endurance." 64
All of those symptoms were exactly what I experienced this week. On top of that, I noticed that after Monday's WOD, my arm pits/pecs were super sore-not a good sore either. It felt like I had torn something. I found another answer to my increased soreness in the book:
There is a growth hormone released during intense anaerobic exercise that increases muscle mass, however, that same hormone is also released during sleep and is ultimately the hormone used to repair muscles. Eating a high-carb meal will decrease the release of the hormone, thus, not allowing muscles to repair for the next day.
Bingo! That was my answer. Reading this book really has given me a wake up call, especially as an athlete.
This morning I began the change.
Mind you, I didn't drink all of this! I had about 12 oz of the smoothie.
So why would I think that I might? Probably to get myself to actually go to work out...
To make matters worse, the warm up was: 800 m run + 30 Med ball throws (10lbs) + 800 m row
Intense, leg warm up. I hate anything that involves legs because they are relatively weaker than my arms.
I got my game face on and we started "Chelsea".
25 minutes down. Those last few minutes were the worst. I kept thinking I wasn't going to make the last 30 minutes.
At 28 minutes, I felt the wetness of a blister breaking open. I looked down at my hand and saw blood. Excellent.
The squats were agonizing as well.
Tuesday, January 24, 2012
This article inspires me in such a way that makes me believe I could one day get there. Maybe not placing at the crossfit games, but maybe making it to the games.
I know I have done considerably well in the short amount of time I have been training as a crossfitter-4 months now, but I've got a lonnnnng ways to go to reach my potential.
The biggest obstacle is going to be one that I've struggled with all of my life... Food.
My diet has been a disaster for years. Growing up I lived off of sandwiches, chips and juice. I was fortuanate in that those were some of the most unhealthy choices my parents provided. I wasn't often pleasured with candy, pop, white bread or sweetened cereals. Even so, the addiction to different forms of shelf-life food has been real and undeniably difficult to remove from my diet.
Over my teen years, I became consumed with limiting calories. The type of calories didn't matter in my mind, I was only concerned with one thing; getting thin to look good in a leotard. This method only lasted for so long before it swung sharply in the other direction.
I was injured in the sport of gymnastics, a shattered bone in my foot and a permanent wrist injury. Not only did my calorie consumption sky-rocket but so did my weight. I put on 30lbs in 3 months. Yikes!! After that, cravings would follow me through the next 2 years. I managed to lose about 10lbs upon my initial return to gymnastics.
Re-injurying my wrist would send me on an up and down an awful road to continued weight struggle. I had left during this time for college and decided to return home to re-start my journey back to the gymnastics world. At this point, I became a vegetaria. At first I wanted to simply try it out, but one month of the endeavor and I was hooked. Another 10lbs were lost gradually over the following year. However, the wrist injury persisted and getting back to top form seemed impossible. 9 months after my return, I would make the decision to retire.10lbs were put back on over the next couple of months after leaving the sport.
3 months afterward I would become invigorated by the sport of cycling. Likewise, I fell in love with someone whose eating habits quickly changed my own. I lost the 10lbs again.
Shortly thereafter I returned to school, only to find myself severely depressed, exhausted constantly and living on pastries and sugary coffee. My weight fluctuated up and down between the 10lbs before I finally chose to return home.
That was when I found crossfit. Not only was it the first thing to replace gymnastics, but it also changed my eating habits. Very slowly I began re-introducing white meat into my diet. But the severe exhaustion continued to nag at my body. I felt like I just couldn't reach my fullest potential in crossfit. It got increasingly worse, some days I literally would nearly fall asleep behind the wheel. I finally got allergy tested and found I was severly allergic to gluten. I took immediate action entirely removing gluten, rice and potatoes out of my diet, along with my sugary coffee, nearly all dairy products and still no red meat. I increased my white meat consumption, seeing that that was one of the few food products I could eat. Within that week, my energy not only sky rocketed but my work outs became considerably easier, I lost a few more lbs and my body chiseled down quickly. The only drawbacks were the cravings and hunger I still felt.
After a week, I re-introduced corn products, as well as some rice, as replacements for bread, pasta and potato products. And then...the holidays came...
Nonetheless, it's been nearly 2 months since the initial detox and I am down 10lbs, I fluctuate between 2 and 5lbs heavier than my original weight prior to my injuries. My energy level is still elevated and my workouts are still pretty consistent. I have yet to reach my potential and I know the only way I will get there is following the crossfit diet.
As soon as I get there, I truly believe there will be nothing to stop me.
Now I just have to find the motivation...
Monday, January 23, 2012
I was really worried I wouldn't make it over the pass with the snowstorm we experienced, beginning Wednesday and going all the way into Friday.
Nonetheless, I headed out into the detrimental weather and arrived in Portland, Oregon around 6pm Friday night.
It was my first experience of staying at a hotel by myself and let me tell you, it was the most wonderful experience possible!
I was fortuanate to have a buddy who lives in Portland, and even more exciting is that he was living only about 20 blocks away from my hotel!
He took me exploring around town before finally stopping for dinner at a quaint but nice place that I cannot recall the name of-had the word elephant in the title...Haha! It was unique in the assortment of food choices and it was delicious after so many hours of driving. I seemingly fell in love with Portland that night. It was so much bigger than home; so many people, so much good food, so much more liberal... I went back to my hotel early that night, to get some sleep before the next day's 8 hour Xfit clinic.
8 am came quickly.
I was lucky to have been so close to the location of the crossfit gym.
It was a very long day, filled with sitting in a classroom type atmosphere, learning how to train the basics of the sport and even getting to do a WOD at the end of the day. Yes, we had to do a real WOD at the end, oh dear I psyched myself up as soon as I got news that we would be doing Fran...
It was incredible to watch how quickly the instructors pulled out barbells and weights. It took only 5 minutes before the whole gym was laid out in equiptment and then we began.
I didn't go until heat 3.
It was an awful 5.55min that I experienced.
21, 15, 9
Without a warm up, I was extremely cold beginning the WOD. I think this is what caused my heart rate to jump so quickly, possibly also from the adrenaline that came with being in a competition setting.
Cheryl Brost, currently the 7th place finisher in the crossfit games, was in my heat as well.
She definitely proved that she belongs in the top 10 fittest women on the planet. She had the fastest time of both the women and men. Her time was 3.03min.
In comparison to mine, our times can't even compare! In Fran, a few seconds difference is a lot-mere minutes is an unfathomable jump. It's like doing 50 meters freestyle at 35 seconds, while Dara Torres time, for instance, is 10 seconds faster. It seems like that is not a huge jump but in a sprint style event, that is a MASSIVE DIFFERENCE!
I went back to my hotel that night and quickly headed out for a meal and also for some extra studying to prepare for the next day's test. I stopped at a little Mexican restaurant that Chris had pointed out the day before and got the most incredible chicken fajitas! After the little amount of food I had taken in that day + the cold walk in the rain + the WOD= The food was the most amazing tasting chicken fajitas I EVER EATEN!
I found myself in bed that night by 8pm.
Needless to say, I was exhausted.
The planned adventures that night with Chris were cancelled due to both our exhaustion kicking in at such an early time.
I awoke that morning quite refreshed and headed out for day 2 of the clinic.
It seemed much longer this time around, possibly because I wanted so desperately to get the test over with and head over the roads back home before it got late.
Day 2 was similar to Day 1, in that there were lectures, a wod and hands on coaching for basics. Finally, around 4pm, we settled down for the test.
Immediately after I headed home in scary weather conditions.
Now I just have to wait for results before I can be called a "level 1 crossfit trainer," but it was honestly an incredible weekend and I would go back in a heartbeat to Portland and to the Crossfit gym-Called X Factor.