I wish I could find a video that included more of OPT's speech at the start of Regionals. He talked a lot about leaving it all on the floor at the competition. I've been thinking a lot about that this weekend. I think to be really happy with how I do down in California, I'm going to have to leave it all on the floor. But it's not going to be just what I do down there that weekend. It's also what I'm doing here beforehand.
With Regionals, I worked recovery pretty hard. I prioritized rest, my diet was spot on for a good chunk of it and I'm so happy with how I did. I did all I could to do as well as I could when I was there and that's all you can ask of yourself. And it paid off with faster body weight movements, better run times and that helped my team. For sectionals, I can't say that. While I busted my ass on the training, looking back at the other aspects of preparation, things weren't anywhere close to ideal. While it provided valuable information that I can use to better plan for next year, a part of me is still a bit disapointed that I didn't really go all out with nutrition, rest and recovery. Lately, while I've been doing well with the training, I know I haven't been trying as hard as I can with keeping the nutrition in line. I mean, it hasn't been bad, but it hasn't been as good as it can be, either.
For the Affiliate Cup, I don't want to second guess what I did to prepare. I want to know I left it all on the floor. So it's ON.
Also, did you hear the news about breakfast? Not so high and mighty now, are you breakfast?
General enthusiast of sweaty activities. Cave girl foodie. This is a blog about that. And sometimes cats.
Tuesday, June 22, 2010
Thursday, June 17, 2010
Next up, HSPUs and 95lb snatches for reps...
Got my first muscle up last night. Could only snag the one. Will try for two on Friday. This was after 3x210lb back squats - something I wasn't feeling too confident about given all the cardio madness. It was a good night in the gym all around.
Also, 5k in vibrams may be a bit too much of a jump. My left foot is a cranky biotch today.
Also, 5k in vibrams may be a bit too much of a jump. My left foot is a cranky biotch today.
Tuesday, June 15, 2010
Sex-ay!
My inner douchbag is coming out. This morning, I woke up with a soul patch. It's awesome. I may have taken a wall ball to the face yesterday and, combined with my newfound ability to bruise like a mofo at the mearest hint of a touch, I now have a purple and red bruise in the middle of my chin.
It goes really well with the bruise on my collar bone and legs from the hang power cleans yesterday as well as the gashes on my shin from failed box jumps and the rope burn on the top of my foot. Kurt says I look like a very fit heroin addict.
Too much fish oil (I need some grass fed meat stat so I can drop my dose down) combined with hard training and general clumsiness... *sigh*
In other news, I almost got a muscle up last night. Must work on keeping arms in tight to the body. Trying again tomorrow.
(Author's soul patch may not quite resemble photo.)
It goes really well with the bruise on my collar bone and legs from the hang power cleans yesterday as well as the gashes on my shin from failed box jumps and the rope burn on the top of my foot. Kurt says I look like a very fit heroin addict.
Too much fish oil (I need some grass fed meat stat so I can drop my dose down) combined with hard training and general clumsiness... *sigh*
In other news, I almost got a muscle up last night. Must work on keeping arms in tight to the body. Trying again tomorrow.
Wednesday, June 09, 2010
Tuesday, June 08, 2010
Hey, it's Dystonia Awareness Week!
Pretty much everyone who reads my blog knows me so also knows what dystonia is but I thought I'd put something up about Dystonia Awareness Week, anyways. This common neurological disorder negatively impacts something most of us take for granted every day... the ability to move.
National Geographic is airing an episode of Extraordinary Humans that talks about dystonia. Here is a preview.
I am stupidly lucky. I maybe have a few days a month where I am symptomatic. I go from being able to bust my butt in the gym to not being able to do up my bra without help (seriously, there's something about figuring out how to get that little clasp together that gets me every stinking time... so annoying). There are many others with dystonia who are symptomatic every waking moment. Personally, I don't know how they do it. As Dunn said in the preview, dystonia is the most annoying thing EVER. It's like your body turns into a recalcitrant toddler having a temper tantrum. You tell it to do one thing, it does another. Then there is the fatigue and fog and the feeling of being trapped.
Treatment options for dystonia suck. We've got Botox (yep, we're to blame for the development of the drug that has immobilized the faces of half of Hollywood) and a bucketful of antiParkinsons meds that sort of work but not really (don't get me started on side effects - my memory has never come back properly post Artane) and there's always the super fun option of deep brain stimulation (hey, lets drill a hole in your skull!). We're kind of the red headed stepchild of the disorders when it comes to research dollars so a donation to the DMRF (DMRF Canada, DMRF US) would be awesome. That or you could just be understanding the next time you see someone moving in an odd way down the street. One of the hardest things about dystonia is how isolating it is. Part of that is logistics (it isn't so easy to get around) but mostly it's how we're treated when we're out and about while symptomatic. I think if more people knew what dystonia looked like, we'd feel more comfortable being seen that way.
And one of the bestest ways you can recognize Dystonia Awareness Week? The next time you're in the middle of a WOD (for any non CrossFitters, that's what we call a workout) and you want to die or are getting frustrated or you're not happy with your performance or whatever. Remember that it's just cool that you can do this stuff. It's just good, plain FUN!
National Geographic is airing an episode of Extraordinary Humans that talks about dystonia. Here is a preview.
I am stupidly lucky. I maybe have a few days a month where I am symptomatic. I go from being able to bust my butt in the gym to not being able to do up my bra without help (seriously, there's something about figuring out how to get that little clasp together that gets me every stinking time... so annoying). There are many others with dystonia who are symptomatic every waking moment. Personally, I don't know how they do it. As Dunn said in the preview, dystonia is the most annoying thing EVER. It's like your body turns into a recalcitrant toddler having a temper tantrum. You tell it to do one thing, it does another. Then there is the fatigue and fog and the feeling of being trapped.
Treatment options for dystonia suck. We've got Botox (yep, we're to blame for the development of the drug that has immobilized the faces of half of Hollywood) and a bucketful of antiParkinsons meds that sort of work but not really (don't get me started on side effects - my memory has never come back properly post Artane) and there's always the super fun option of deep brain stimulation (hey, lets drill a hole in your skull!). We're kind of the red headed stepchild of the disorders when it comes to research dollars so a donation to the DMRF (DMRF Canada, DMRF US) would be awesome. That or you could just be understanding the next time you see someone moving in an odd way down the street. One of the hardest things about dystonia is how isolating it is. Part of that is logistics (it isn't so easy to get around) but mostly it's how we're treated when we're out and about while symptomatic. I think if more people knew what dystonia looked like, we'd feel more comfortable being seen that way.
And one of the bestest ways you can recognize Dystonia Awareness Week? The next time you're in the middle of a WOD (for any non CrossFitters, that's what we call a workout) and you want to die or are getting frustrated or you're not happy with your performance or whatever. Remember that it's just cool that you can do this stuff. It's just good, plain FUN!
Friday, June 04, 2010
Sweet merciful crap! CFR made it to the 2010 Games!
For us affiliate team peeps, the workload was a lot lighter than in individual competition and I found I was way less nervous. It was so good knowing that I was out there with three other team members and two more were cheering from the sidelines. I just had to go hard with light weight in short bursts, which is so different from my comfort zone of longer, heavier and being able to just keep going. The toughest time for me was WOD 2 and watching the team kick serious ass without me! And they did kick some serious ass, coming in third with gorgeous, consistent cleans and ring dips.
(CrossFit Regina’s Affiliate Team... love this pic of Julie's)
So, now that we’ve earned a spot to the 2010 Games with a 5th place finish for all of Canada
I’m doing another quick lean out for the next four weeks to see if I can snag a muscle up or HSPU with another 8lbs off my frame. What I managed to drop between sectionals and regionals made a big difference in the amount of speed I could toss into bodyweight movements. Burpees suck way less and things like pull ups and ring dips have taken a nice, big jump. Like, a few months ago, I could manage ring dips in a WOD in singles with lots of rest in between. Here I am post Isabel and 3x400m sprints. It's not a PR but I'm happy with eight consecutive for shits and giggles while fatigued.
I’m also just going to throw myself into some of the accessory work on the oly lifts to try and fix some issues with my triple extension. Gotta finish that shrug hard to get the bar going up instead of out in front.
Then there’s just being hyper critical of what I’m doing, where I’m wasting time and then tweaking to get things faster. For example, there was way too much time with the bar in the rack position between the clean and jerk on the Okotoks tire flip WOD the other day. Sometimes in the middle of workouts, I just kind of get into what I’m doing and let myself go and I need to work to keep myself more present in what’s going on and pushing even harder.
For the games themselves, I’d be lying if I didn’t say I want some hard, heavy crazy WODs to tear into (and some muscle ups for Robin). At the end of the last WOD, OPT came up and told us that we’re a STRONG gym. And we are. It would be fun to break that out and show what we can do in a heavy metcon. But we’re also a pretty balanced team with any number of our members with speed, skill and, despite rumours to the contrary, decent cardio too.
I’m really looking forward to going down to see what it’s like at the Games. And I’m even more excited to share that experience with my awesome team mates!
Wednesday, May 12, 2010
15 days out and it's all good...
Yesterday was such a great day in the gym. It was fantastic seeing so many people come out to be supportive and cheer. That good energy spilled over and seemed to infect everyone in the 7:00 and 8:00 classes and people were able to blow their expectations out of the water and set some lovely new PRs. I love those nights at the gym.
I'm stealing this pic from Robin's CFR site. I loves it!
L to R: Sonja, Leah, Kat, Kelly (w/Charlotte!), AngDesj, Me, JenW, April, Robin, Maxine, Lexi (you have to click on the pic to see Max and Lexi... stupid margin).
For whatever reason, I am feeling one sixth less fucking awesome than I was an hour ago. I kid, I kid. I am sad Forsyth has decided to back out. He's cool beans and a good guy. I am glad I got to know him better training with him and really hope he goes for Sectionals next year because he's a good athlete.
At this point, physically, we've done what we can. There might be a bit more time to get a bit speedier, maybe figure out how to make a few more movements more efficiently or whatever. For me it's going to be staying focused. You know, tapping into that crazy place where you just roll with a WOD and approach it ready to take it on. No questions. It's a fun place to be. It doesn't happen all the time but, when it does, is it sweet. And that is not physical. It's all in your head and it's decided before anyone hits start on the timer. I am hopeful I can get to that place. I found it yesterday.
Right now, my quads are tight, my lats are cranky and my armpits are sore to the touch. And my hand tear keeps breaking open. But, after 115 pull ups, 230 push ups and 345 air squats in 20 minutes (23 rounds of Cindy, baby!) and then a 1km run after, I think my body is holding up pretty well. Tonight is oly club and then it's a well-deserved rest day. I'm lucky. I'm having good times during training. My cardio is in a really nice place heading into competition. Strength seems to be holding out. I wish my skill levels were higher in a couple of key areas but I guess that will be a project to work on to get ready for next year (yeah, I've already kind of gone there with my planning... what can I say, I'm a crazy person who loves planning and competition).
For diet, I'm on strict paleo and have been for over a week again and will stay that way until after we're done. I deviated for exactly two days post The Gauntlet/rowing sprints and paid for it with a week long cold bug. Carbs are still low. Nut butter has crept back in a bit but mostly it's been 85% dark chocolate for treats and few additional cals. Delish! It's holding me steady where I'm at and I'm okay with that. Energy levels are good. So long as I eat within a few hours of my metcon, I have energy to burn. If we qualify for California and I make it onto that team, I'll do another cut like I just did to speed up just a bit more.
I'm stealing this pic from Robin's CFR site. I loves it!
For whatever reason, I am feeling one sixth less fucking awesome than I was an hour ago. I kid, I kid. I am sad Forsyth has decided to back out. He's cool beans and a good guy. I am glad I got to know him better training with him and really hope he goes for Sectionals next year because he's a good athlete.
At this point, physically, we've done what we can. There might be a bit more time to get a bit speedier, maybe figure out how to make a few more movements more efficiently or whatever. For me it's going to be staying focused. You know, tapping into that crazy place where you just roll with a WOD and approach it ready to take it on. No questions. It's a fun place to be. It doesn't happen all the time but, when it does, is it sweet. And that is not physical. It's all in your head and it's decided before anyone hits start on the timer. I am hopeful I can get to that place. I found it yesterday.
Right now, my quads are tight, my lats are cranky and my armpits are sore to the touch. And my hand tear keeps breaking open. But, after 115 pull ups, 230 push ups and 345 air squats in 20 minutes (23 rounds of Cindy, baby!) and then a 1km run after, I think my body is holding up pretty well. Tonight is oly club and then it's a well-deserved rest day. I'm lucky. I'm having good times during training. My cardio is in a really nice place heading into competition. Strength seems to be holding out. I wish my skill levels were higher in a couple of key areas but I guess that will be a project to work on to get ready for next year (yeah, I've already kind of gone there with my planning... what can I say, I'm a crazy person who loves planning and competition).
For diet, I'm on strict paleo and have been for over a week again and will stay that way until after we're done. I deviated for exactly two days post The Gauntlet/rowing sprints and paid for it with a week long cold bug. Carbs are still low. Nut butter has crept back in a bit but mostly it's been 85% dark chocolate for treats and few additional cals. Delish! It's holding me steady where I'm at and I'm okay with that. Energy levels are good. So long as I eat within a few hours of my metcon, I have energy to burn. If we qualify for California and I make it onto that team, I'll do another cut like I just did to speed up just a bit more.
Wednesday, April 28, 2010
29 Days
Dang, less than a month.
Cardio is back with a vengeance and seems to be there whether it's a short or long WOD. Last night was a party with burpees and runs. Felt fast and solid. Same with power Cindy last week. The box jump/PLU one on Monday was good times, too. McGhee, which was longer, felt good the entire time and it ended up being my strength on the heavy deadlifts that got me after 83 of them. That's 16 rounds. I'm okay with that. In terms of my lifts, those are also feeling good. Squats on Monday were lovely at 205lbs and I even saw a 10lb PR on my clean. Shoulder press yesterday felt fine. This kind of surprises me. I think I'm fully adapted to my 50g of carbs. And I'm feeling freaking good. Actually, better than good.
Tonight will be a challenge. Never done 125lb power cleans in a WOD and there's 30 of them tonight. Khalipa in his video didn't even bother to power clean and just did muscle cleans. Beast, he is. It would be kinda weird going through life that dang strong.
Cardio is back with a vengeance and seems to be there whether it's a short or long WOD. Last night was a party with burpees and runs. Felt fast and solid. Same with power Cindy last week. The box jump/PLU one on Monday was good times, too. McGhee, which was longer, felt good the entire time and it ended up being my strength on the heavy deadlifts that got me after 83 of them. That's 16 rounds. I'm okay with that. In terms of my lifts, those are also feeling good. Squats on Monday were lovely at 205lbs and I even saw a 10lb PR on my clean. Shoulder press yesterday felt fine. This kind of surprises me. I think I'm fully adapted to my 50g of carbs. And I'm feeling freaking good. Actually, better than good.
Tonight will be a challenge. Never done 125lb power cleans in a WOD and there's 30 of them tonight. Khalipa in his video didn't even bother to power clean and just did muscle cleans. Beast, he is. It would be kinda weird going through life that dang strong.
Tuesday, April 20, 2010
Affiliate team training... we've got this!
Over the last week or two, I've pretty much had the same conversation with four of you. Some of us are feeling a bit down and out. Like we aren't going to be ready or it's too much. Or, that you are the weak link and are going to bring the team down or whatever.
Do not listen to your own line of bull shit.
Each of us are there for a reason - we all have our own strengths and weakenesses and we each bring something to the table. And it's not just whether you're good at long metcons and have a decent snatch. It's also about personalities and the kind of energy you put out. We're a good mix of different types of people and I can really see us complimenting each other and helping each other get through any WOD. We're going to be a great team. And we're going to handle anything and everything OPT throws at us.
Training last night started out gong show and ended up being a great time at the gym. Every so often, heavy squats just feel so freaking good. Last night was one of those nights. We were doing four sets of heavy three's at 85-90 percent of max. 190 was lovely. 195 was even better. The first set of 200 felt a bit awkward but the last set was the exercise equivalent of chocolate cheese cake. And this was all with a busted ass from an awkward split snatch during my warm up.
Overall, I'm feeling really good and training is going well. It's a nice change from leading up to sectionals where I was struggling, tired and down. I am really loving the new nutrition plan. I'm not hungry at all and my strength levels are staying up there. I'm already down a pant size and the new pants are getting roomy. Cardio is a little bit impacted but not too badly. My pet rock felt good (fun times with Kat and Tyler). Last night, the burpees in the metcon after did have me sucking wind and whining like a baby but otherwise it hasn't been as rough as I thought. Going to stick with the original plan of keeping those carbs down until two weeks before and then slowly raising them up with some sweet potatoes post WOD to get me ready for the Affiliate Team comp.
Do not listen to your own line of bull shit.
Each of us are there for a reason - we all have our own strengths and weakenesses and we each bring something to the table. And it's not just whether you're good at long metcons and have a decent snatch. It's also about personalities and the kind of energy you put out. We're a good mix of different types of people and I can really see us complimenting each other and helping each other get through any WOD. We're going to be a great team. And we're going to handle anything and everything OPT throws at us.
Training last night started out gong show and ended up being a great time at the gym. Every so often, heavy squats just feel so freaking good. Last night was one of those nights. We were doing four sets of heavy three's at 85-90 percent of max. 190 was lovely. 195 was even better. The first set of 200 felt a bit awkward but the last set was the exercise equivalent of chocolate cheese cake. And this was all with a busted ass from an awkward split snatch during my warm up.
Overall, I'm feeling really good and training is going well. It's a nice change from leading up to sectionals where I was struggling, tired and down. I am really loving the new nutrition plan. I'm not hungry at all and my strength levels are staying up there. I'm already down a pant size and the new pants are getting roomy. Cardio is a little bit impacted but not too badly. My pet rock felt good (fun times with Kat and Tyler). Last night, the burpees in the metcon after did have me sucking wind and whining like a baby but otherwise it hasn't been as rough as I thought. Going to stick with the original plan of keeping those carbs down until two weeks before and then slowly raising them up with some sweet potatoes post WOD to get me ready for the Affiliate Team comp.
Thursday, April 08, 2010
That was fun!
I love CrossFit competitions. They are crazy fun, scary as all hell and it's the people that make them completely awesome. It's just so inspiring to see everyone give it their all. I'm so proud of how everyone from CFR did. I can't really say anything better than Blair or Nolan over on CFR's forum so I'm just going to say "ditto".
Feeling very excited and focused on getting ready for the affiliate team competition at Regionals. I really want to help our gym earn a spot to go down to California. So, I'm really trying to work on my weaknesses over the next, um, 50 days? Dang. It feels like it should be way further away than that.
First off, I need to build more shoulder strength and endurance. The push press were a real challenge and it was my shoulders that gassed out on the 7 minutes of thrusters over my cardio or quads. I've put on some nice lean mass upstairs from the squat madness combined with rampant nut butter consumption so hopefully I'll be able to figure out how to use it between now and then. There's going to be shoulder press and with HSPU practice each once a week. The other part is leaning out some to speed up on the bodyweight stuff.
My most glaringest suck moment during sectionals was WOD 3 and the burpees. They were gross. I was slow. The next most glaringest suck moment was the pull ups in WOD 4. I'll be faster if I can keep my muscle while leaning out a bit. I've really tweaked the snot out of my diet. I'm tracking protein and carbs and not worrying about fat aside from just a general avoidance of all things nut related (dirty bastards... mind out of the gutter) for the time being.
I'm averaging about 135g a day of protein from meat and have been sticking to around 50g of carbs a day from veggies. For supplements, I'm at 20g fish oil, 2000 i.u. vit D and magnesium (forget how much... it's one pill). And my cardio hasn't even been sucking, so that is super cool. I thought for sure it would be in the toilet with so low of carbs but it's good! I'm also not crazy hungry all the time either. Not sure if I should chalk that up to more protein or just it being spring and breaking out of hybernation mode.
As for how I did, I came in 22nd with a tie for points with 21st. My breakdown was 18th (OHS 3x120lbs), 16th (77 thrusters), 34th (12:26), and 18th(17:something?). Here's a link to our sectional wrap up.
It was good times, anyways and I am really enjoying this next phase of training so far.
Feeling very excited and focused on getting ready for the affiliate team competition at Regionals. I really want to help our gym earn a spot to go down to California. So, I'm really trying to work on my weaknesses over the next, um, 50 days? Dang. It feels like it should be way further away than that.
First off, I need to build more shoulder strength and endurance. The push press were a real challenge and it was my shoulders that gassed out on the 7 minutes of thrusters over my cardio or quads. I've put on some nice lean mass upstairs from the squat madness combined with rampant nut butter consumption so hopefully I'll be able to figure out how to use it between now and then. There's going to be shoulder press and with HSPU practice each once a week. The other part is leaning out some to speed up on the bodyweight stuff.
My most glaringest suck moment during sectionals was WOD 3 and the burpees. They were gross. I was slow. The next most glaringest suck moment was the pull ups in WOD 4. I'll be faster if I can keep my muscle while leaning out a bit. I've really tweaked the snot out of my diet. I'm tracking protein and carbs and not worrying about fat aside from just a general avoidance of all things nut related (dirty bastards... mind out of the gutter) for the time being.
I'm averaging about 135g a day of protein from meat and have been sticking to around 50g of carbs a day from veggies. For supplements, I'm at 20g fish oil, 2000 i.u. vit D and magnesium (forget how much... it's one pill). And my cardio hasn't even been sucking, so that is super cool. I thought for sure it would be in the toilet with so low of carbs but it's good! I'm also not crazy hungry all the time either. Not sure if I should chalk that up to more protein or just it being spring and breaking out of hybernation mode.
As for how I did, I came in 22nd with a tie for points with 21st. My breakdown was 18th (OHS 3x120lbs), 16th (77 thrusters), 34th (12:26), and 18th(17:something?). Here's a link to our sectional wrap up.
It was good times, anyways and I am really enjoying this next phase of training so far.
Tuesday, March 23, 2010
Okay already!
Okay, already. I've got, like, stuff to do that I'm finding really hard to do because I can't concentrate. If you'd just be ever so kind as to ANNOUNCE THE WODS ALREADY so I can get back to my other responsibilities, that would be totally great!
Friday, March 12, 2010
Otherwise occupied.
This year I've kind of slacked off on updating this blog. I blame this on being otherwise occupied trying to live in a turned-upside-down-house. That and I just really, really, really like interior design and decor stuff. It's kind of my first obsess-y love before power cleans and paleo came into my life. Here's the link to my other blog.
Monday, February 15, 2010
Apparently, I like bacon.
You know, some days, I kind of wish I was a guy so I could say "piss on it" and just go and get 70's big. That would be awesome. On a whim, had Kurt pick us up some bacon and I went to town on it. It was delicious. I don't usually eat bacon. I also had, like, 62 percent of my calories coming from fat. That's more than I would have guessed! This whole thing of just eating and then recording after to have a record but not preplanning so the macros all come out lovely and shit? It's weird. Oh well, I guess now I know I'll just somedays eat a stupid amount of fat. I might also have another grapefruit because they are seriously tastey so my carbs will be around 86g.
Food Name | Amount | Unit | Cals | Fat (g) | Carbs (g) | Prot (g) | |
Total | 1,862 | 131.2 | 66.7 | 111.2 | |||
Carrots, cooked | 0.25 | cup | 21 | 0.9 | 3.0 | 0.3 | |
Parsnips, cooked | 0.25 | cup | 36 | 1.0 | 6.6 | 0.5 | |
Peppers, red, cooked | 0.25 | cup | 13 | 0.6 | 2.2 | 0.4 | |
Tomatoes, raw | 2 | small whole (2-2/5" dia) | 33 | 0.4 | 7.1 | 1.6 | |
Grapefruit, raw | 1 | medium (approx 4" dia) | 82 | 0.3 | 20.7 | 1.6 | |
Pepper, sweet, green, raw | 1 | cup | 30 | 0.3 | 6.9 | 1.3 | |
Game meat, bison, ground, cooked, pan-broiled (a.k.a. buffal... | 4 | oz | 270 | 17.2 | 0.0 | 27.0 | |
Coconut oil | 2.5 | tablespoon | 293 | 34.0 | 0.0 | 0.0 | |
Pork, tenderloin, baked | 3 | oz, boneless, cooked | 146 | 5.1 | 0.0 | 23.5 | |
Jams and preserves, apricot | 0.33 | tbsp | 16 | 0.0 | 4.3 | 0.0 | |
Bacon, cooked | 10 | medium slice (yield after cooking) | 433 | 33.4 | 1.1 | 29.6 | |
Egg, whole, boiled | 3 | large | 232 | 15.9 | 1.7 | 18.8 | |
Mushrooms, cooked | 0.25 | cup | 19 | 1.1 | 2.1 | 0.8 | |
Onion, young green, cooked | 0.25 | cup | 37 | 2.2 | 4.2 | 1.0 | |
Almond butter | 2 | tablespoon | 203 | 18.9 | 6.8 | 4.8 | |
Total | 1,862 | 131.2 | 66.7 | 111.2 |
Calories | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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Sunday, February 14, 2010
Kelly and I met to talk about a nutrition club
Kelly and I got together last night to put together a few more plans around a nutrition club. Because I like doing something before I suggest other people start doing something, I thought that I would put together a food log for a week or two as well as start doing a bit of goal setting.
My main interest is fat loss (uh, we had a freaking awesome winter vacation) and athletic performance (sectionals coming up!).
I just punched all of my food into Fitday.com to come up with everything. I'm using a dairy-free paleo/primal approach but I don't get too bent out of shape with sauces and whatnot (the jam was part of a marinade for my pork tenderloin and the mole sauce was used to season my grass fed ground bison) so long as my macros line up reasonably well. Because I'm looking for fat loss, I'm keeping my carbs under 100g as per Mark Sisson's guidelines and my protein at around body weight.
My main interest is fat loss (uh, we had a freaking awesome winter vacation) and athletic performance (sectionals coming up!).
I just punched all of my food into Fitday.com to come up with everything. I'm using a dairy-free paleo/primal approach but I don't get too bent out of shape with sauces and whatnot (the jam was part of a marinade for my pork tenderloin and the mole sauce was used to season my grass fed ground bison) so long as my macros line up reasonably well. Because I'm looking for fat loss, I'm keeping my carbs under 100g as per Mark Sisson's guidelines and my protein at around body weight.
| Food Name | Amount | Unit | Cals | Fat (g) | Carbs (g) | Prot (g) | Delete |
| | | Total | 1,973 | 124.3 | 84.6 | 134.0 | |
| | 8 | oz, boneless, cooked | 389 | 13.6 | 0.0 | 62.5 | |
| | 3 | tablespoon | 352 | 40.8 | 0.0 | 0.0 | |
| | 1 | medium (2-5/8" dia) | 62 | 0.2 | 15.4 | 1.2 | |
| | 1 | tablespoon | 101 | 9.5 | 3.4 | 2.4 | |
| | 2 | cup | 29 | 0.4 | 5.1 | 1.4 | |
| | 0.66 | tbsp | 32 | 0.0 | 8.5 | 0.1 | |
| | 0.5 | cup | 41 | 1.9 | 6.0 | 0.6 | |
| | 0.5 | cup | 72 | 2.1 | 13.3 | 1.0 | |
| | 0.5 | cup | 27 | 1.1 | 4.4 | 0.7 | |
| | 1 | fruit (3-3/4" dia) | 74 | 0.2 | 18.4 | 1.4 | |
| | 9 | oz | 607 | 38.6 | 0.0 | 60.6 | |
| | 2 | serving | 80 | 4.0 | 10.0 | 2.0 | |
| | 12 | grams | 108 | 12.0 | 0.0 | 0.0 | |
| | | Total | 1,973 | 124.3 | 84.6 | 134.0 | |
| Calories | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
Monday, February 08, 2010
46 DAYS!
I've been slacking hardcore lately since we got home from our trip. Mostly, I've been struggling with getting my diet in line but making workouts. And with the food a wacky mess, the workouts themselves have been kind of sucking ass. On top of it all, I've been avoiding working on stuff I suck at. So, we're 46 days out and I'm feeling pretty disconnected. I'm not sure why. Maybe it's the reno sidetracking my normally one-tracked mind? All I know is when I start feeling like this and I need to feel the opposite, I need to just go through the motions and pretend I'm all fired up and eventually I feel the way I've been pretending.
I'm starting with 46 days of paleo nutrition and getting back to a minimum of eight hours of sleep a night. I haven't done 46 days paleo before (the longest straight was 33 days and it was a real help with training) so it will be cool to see what it can do for me. Once I get the diet and the sleep going for me, I'm guessing I'll pop right back into my competitive mindset.
I'm starting with 46 days of paleo nutrition and getting back to a minimum of eight hours of sleep a night. I haven't done 46 days paleo before (the longest straight was 33 days and it was a real help with training) so it will be cool to see what it can do for me. Once I get the diet and the sleep going for me, I'm guessing I'll pop right back into my competitive mindset.
Friday, January 08, 2010
10-01-08
Sleep - 8.5 hours
Energy/Stress Levels - Good. Felt chipper and higher energy. Still stiff from the squats and all the sit ups but manageable.
M1
- 4 ounces roasted pork tenderloin
- 2 cups mixed steamed veggies (carrots, broccoli, cauliflower, celery) tossed in mustard-coconut oil dressing
- 3g fish oil
M2
- 4 ounces roasted pork tenderloin
- 2 cups mixed steamed veggies (carrots, broccoli, cauliflower, celery) tossed in mustard-coconut oil dressing
- 2 tbsp hazelnut butter
- 3g fish oil, 1000 iu D3
WOD
3 position clean @ 60% (83lbs) 1x4 (elbows were quick, which felt good)
Rack Jerk 1-1-1-1 @ 98lbs, 103lbs, 113lbs, 118lbs (need to remember to stick head through)
Clean Pulls 3x3 @ 95% (128lbs)
Back Extensions 2x8 (set off dystonia so didn't finish last set... laying on the pads was NOT making my sore quads feel good!)
Mini Met Con of AMRAP 10 65lb front squats, 10 PLU - 8 rounds even
M3
- 4 ounces roasted pork tenderloin
- 2 cups mixed steamed veggies (carrots, broccoli, cauliflower, celery) tossed in mustard-coconut oil dressing
- apple
- 2 tbsp hazelnut butter
- 3g fish oil, 1 drop iodine
Energy/Stress Levels - Good. Felt chipper and higher energy. Still stiff from the squats and all the sit ups but manageable.
M1
- 4 ounces roasted pork tenderloin
- 2 cups mixed steamed veggies (carrots, broccoli, cauliflower, celery) tossed in mustard-coconut oil dressing
- 3g fish oil
M2
- 4 ounces roasted pork tenderloin
- 2 cups mixed steamed veggies (carrots, broccoli, cauliflower, celery) tossed in mustard-coconut oil dressing
- 2 tbsp hazelnut butter
- 3g fish oil, 1000 iu D3
WOD
3 position clean @ 60% (83lbs) 1x4 (elbows were quick, which felt good)
Rack Jerk 1-1-1-1 @ 98lbs, 103lbs, 113lbs, 118lbs (need to remember to stick head through)
Clean Pulls 3x3 @ 95% (128lbs)
Back Extensions 2x8 (set off dystonia so didn't finish last set... laying on the pads was NOT making my sore quads feel good!)
Mini Met Con of AMRAP 10 65lb front squats, 10 PLU - 8 rounds even
M3
- 4 ounces roasted pork tenderloin
- 2 cups mixed steamed veggies (carrots, broccoli, cauliflower, celery) tossed in mustard-coconut oil dressing
- apple
- 2 tbsp hazelnut butter
- 3g fish oil, 1 drop iodine
Thursday, January 07, 2010
10-01-07
I am excited. I've sort of figured out what I'll need to pack to gussy myself up a sand bag. Also, Robin has graciously offered to lend me a set of gymnastic rings. Baby, I am set for some fun times for the next two weeks! Now, I just need to figure myself out some workouts.
Sleep - 8hrs
Energy/Stress Levels - Decent. In a good mood. Body feeling pretty trashed (yay, rest day) but otherwise felt good.
M1
- 2/3 cup roasted spag squash (rubbed with coconut oil and herbs) with 1.5 cups meat and veggie sauce (grassfed beef, zucchini, onion, mushroom, red and green peppers, rainbow chard, celery, tomato, garlic, olives, coconut oil, herbs and wine)
- 3g fish oil
M2
- 2/3 cup roasted spag squash (rubbed with coconut oil and herbs) with 1.5 cups meat and veggie sauce (grassfed beef, zucchini, onion, mushroom, red and green peppers, rainbow chard, celery, tomato, garlic, olives, coconut oil, herbs and wine)
- 3g fish oil, 1000i.u. D3
M3
- 2/3 cup roasted spag squash (rubbed with coconut oil and herbs) with 1.5 cups meat and veggie sauce (grassfed beef, zucchini, onion, mushroom, red and green peppers, rainbow chard, celery, tomato, garlic, olives, coconut oil, herbs and wine)
- 3g fish oil
REST DAY!!!
M4
- 3 omega eggs cooked with coconut oil
- 1 cup steamed cauliflower, broccoli, carrots and celery in a mustard and coconut oil dressing
- apple with hazelnut butter
- 3g fish oil, 1 drop iodine
Sleep - 8hrs
Energy/Stress Levels - Decent. In a good mood. Body feeling pretty trashed (yay, rest day) but otherwise felt good.
M1
- 2/3 cup roasted spag squash (rubbed with coconut oil and herbs) with 1.5 cups meat and veggie sauce (grassfed beef, zucchini, onion, mushroom, red and green peppers, rainbow chard, celery, tomato, garlic, olives, coconut oil, herbs and wine)
- 3g fish oil
M2
- 2/3 cup roasted spag squash (rubbed with coconut oil and herbs) with 1.5 cups meat and veggie sauce (grassfed beef, zucchini, onion, mushroom, red and green peppers, rainbow chard, celery, tomato, garlic, olives, coconut oil, herbs and wine)
- 3g fish oil, 1000i.u. D3
M3
- 2/3 cup roasted spag squash (rubbed with coconut oil and herbs) with 1.5 cups meat and veggie sauce (grassfed beef, zucchini, onion, mushroom, red and green peppers, rainbow chard, celery, tomato, garlic, olives, coconut oil, herbs and wine)
- 3g fish oil
REST DAY!!!
M4
- 3 omega eggs cooked with coconut oil
- 1 cup steamed cauliflower, broccoli, carrots and celery in a mustard and coconut oil dressing
- apple with hazelnut butter
- 3g fish oil, 1 drop iodine
Wednesday, January 06, 2010
Aaron wants us to start logging stuff
We're starting, in earnest, our Games training so I'm kicking the blog back into being so I can keep track. Aaron's asked us to log our nutrition and I also thought I'd log sleep/stress/stress levels, too.
01-01-04
Sleep - 7 hours
Energy/Stress Levels - Not fabulous but not horrid. Kind of cranky.
M1
- 4 ounces roasted pork loin
- 1 cup roasted veggies (carrots, squash, onion in coconut oil)
- 3g fish oil, 400iu D3
M2
- 4 ounces roasted pork loin
- 1 cup roasted veggies (carrots, squash, onion in coconut oil)
- 3g fish oil
M3
- 4 ounces roasted pork loin
- 2 cups mixed grape tomato and cucumber slices
- 3g fish oil
WOD
3 Position Snatch x 4: 55lb
Snatch Balance 1-1-1-1: 65-70-75-75lb
Snatch High Pull 3 x 3: 85 lb
Romanian DL 3 x 8: 85lb
Met-con: “Short and Heavy Jackie”
As Rx’d 10:22 – the row and plu felt good. The push press felt heavy.
M4
- 1 apple
- 1 cup roasted pork loin
- 1.5 cups cooked ground grassfed beef
- 3g fish oil, 1 drop iodine
01-01-05
Sleep - 6.5 hours
Energy/Stress Levels - Unhappy camper. Tired, stressed, really stinkin' cranky.
M1
- 1 cup ground grassfed beef
- 1 cup roasted veggies (carrots, squash, red pepper, onion in coconut oil)
- 3g fish oil, 400iu D3
M2
- 1 cup ground grassfed beef
- 1 cup roasted veggies (carrots, squash, red pepper, onion in coconut oil)
- 3g fish oil
M3
-1 cup ground grassfed beef
- 1 cup roasted veggies (carrots, squash, red pepper, onion in coconut oil)
- 3g fish oil
WOD
Annie Ladder
50-40-30-20-10-20-30-40-50 Reps of:
Double Unders
Abmat Situps
Annie: 9:something
Total: 18:something
M4
- 1 pear
- 4 ounces roasted pork tenderloin
- 2 cups mixed steamed veggies (carrots, broccoli, cauliflower, celery) tossed in mustard-coconut oil dressing
- 4 halapeno stuffed olives (mmm)
- 3g fish oil, 1 drop iodine
01-01-06
Sleep - 8.5 hours
Energy/Stress Levels - Much improved. Felt pleasant and organized.
M1
- 4 ounces roasted pork tenderloin
- 2 cups mixed steamed veggies (carrots, broccoli, cauliflower, celery) tossed in mustard-coconut oil dressing
- 3g fish oil
M2 (La Bodega)
- 2 crab cakes with red pepper aoili
- 1 cup roasted Mediterranean veggies
- 2 cups mixed baby greens with a vinaigrette
- 3g fish oil, 1000i.u. D3
M3
- 4 ounces roasted pork tenderloin
- 2 cups mixed steamed veggies (carrots, broccoli, cauliflower, celery) tossed in mustard-coconut oil dressing
- 3g fish oil
WOD
5-5-5-3-3-3 squats @ 180lb, 185lbs, 190lbs, 190lbs, 195lbs, 200lbs
1x5 deadlift @ 75% (190lbs)
Deadhang pull ups 2-3-2
Need to work on deadhangs and fit them into warm ups again.
M4
- 2/3 cup roasted spag squash (rubbed with coconut oil and herbs) with meat and veggie sauce (grassfed beef, zucchini, onion, mushroom, red and green peppers, rainbow chard, celery, tomato, garlic, olives, coconut oil, herbs and wine)
- hazelnut butter
- apple
- 3g fish oil, 1 drop iodine
01-01-04
Sleep - 7 hours
Energy/Stress Levels - Not fabulous but not horrid. Kind of cranky.
M1
- 4 ounces roasted pork loin
- 1 cup roasted veggies (carrots, squash, onion in coconut oil)
- 3g fish oil, 400iu D3
M2
- 4 ounces roasted pork loin
- 1 cup roasted veggies (carrots, squash, onion in coconut oil)
- 3g fish oil
M3
- 4 ounces roasted pork loin
- 2 cups mixed grape tomato and cucumber slices
- 3g fish oil
WOD
3 Position Snatch x 4: 55lb
Snatch Balance 1-1-1-1: 65-70-75-75lb
Snatch High Pull 3 x 3: 85 lb
Romanian DL 3 x 8: 85lb
Met-con: “Short and Heavy Jackie”
As Rx’d 10:22 – the row and plu felt good. The push press felt heavy.
M4
- 1 apple
- 1 cup roasted pork loin
- 1.5 cups cooked ground grassfed beef
- 3g fish oil, 1 drop iodine
01-01-05
Sleep - 6.5 hours
Energy/Stress Levels - Unhappy camper. Tired, stressed, really stinkin' cranky.
M1
- 1 cup ground grassfed beef
- 1 cup roasted veggies (carrots, squash, red pepper, onion in coconut oil)
- 3g fish oil, 400iu D3
M2
- 1 cup ground grassfed beef
- 1 cup roasted veggies (carrots, squash, red pepper, onion in coconut oil)
- 3g fish oil
M3
-1 cup ground grassfed beef
- 1 cup roasted veggies (carrots, squash, red pepper, onion in coconut oil)
- 3g fish oil
WOD
Annie Ladder
50-40-30-20-10-20-30-40-50 Reps of:
Double Unders
Abmat Situps
Annie: 9:something
Total: 18:something
M4
- 1 pear
- 4 ounces roasted pork tenderloin
- 2 cups mixed steamed veggies (carrots, broccoli, cauliflower, celery) tossed in mustard-coconut oil dressing
- 4 halapeno stuffed olives (mmm)
- 3g fish oil, 1 drop iodine
01-01-06
Sleep - 8.5 hours
Energy/Stress Levels - Much improved. Felt pleasant and organized.
M1
- 4 ounces roasted pork tenderloin
- 2 cups mixed steamed veggies (carrots, broccoli, cauliflower, celery) tossed in mustard-coconut oil dressing
- 3g fish oil
M2 (La Bodega)
- 2 crab cakes with red pepper aoili
- 1 cup roasted Mediterranean veggies
- 2 cups mixed baby greens with a vinaigrette
- 3g fish oil, 1000i.u. D3
M3
- 4 ounces roasted pork tenderloin
- 2 cups mixed steamed veggies (carrots, broccoli, cauliflower, celery) tossed in mustard-coconut oil dressing
- 3g fish oil
WOD
5-5-5-3-3-3 squats @ 180lb, 185lbs, 190lbs, 190lbs, 195lbs, 200lbs
1x5 deadlift @ 75% (190lbs)
Deadhang pull ups 2-3-2
Need to work on deadhangs and fit them into warm ups again.
M4
- 2/3 cup roasted spag squash (rubbed with coconut oil and herbs) with meat and veggie sauce (grassfed beef, zucchini, onion, mushroom, red and green peppers, rainbow chard, celery, tomato, garlic, olives, coconut oil, herbs and wine)
- hazelnut butter
- apple
- 3g fish oil, 1 drop iodine
Tuesday, November 10, 2009
Comments Moderated for the Time Being
Thanks to the folks who posted nice things in reference to the little "situation" going down. Y'all are awesome. I'm not sure who the anonymous commenter is but I apparently used to know him and they're not really feeling the love. It's all good. That said, I'm not interested in getting into an online pissing match with this person. So, I'm switching to moderated comments for the time being.
And here's a little somethin' somethin' featuring some fellow CrossFit douche bags. And yes, I DO bring my camera to workouts. Ha!
And here's a little somethin' somethin' featuring some fellow CrossFit douche bags. And yes, I DO bring my camera to workouts. Ha!
Saturday, November 07, 2009
Quotes!
A few fun Robb Wolf quotes from the first hour...
“We’ve discovered that there are right answers for a plethora of different situations.”
“If the nutrition is sound, if the lifestyle practices are legit, you should look, feel and perform better. Additionally, if it works, we should be able to track biomarkers of health and disease and they should go in a positive direction.”
“You shouldn’t have to give up performance to also be healthy.”
“Here’s the deal. A nutritional approach that sufficiently deranged will cock block any effort at fat loss. It does not matter how much activity you do, a bad diet will undermine it.”
“You can look pretty good on the outside and be rotting away on the inside.”
“If you exercise too much, it will make you fat… and it will make you fat in the breadbasket. Anyone know the underpinning of that? Cortisol.”
“There’s a breakdown in the digestive process that appears to underlay all autoimmune diseases.”
“It’s as simple that you get out and try it and prove it to yourself.”
“I tend to have this wacky notion that we should eat the best quality food first and then think about portioning the food later to chase optimum performance.”
“Insulin is the master hormone.”
“When we have our insulin in the right parameters, it’s like a puppy dog’s fluffy nose. It’s like everything that is sweet and right and good in the world. When it’s deranged, everything goes downhill and it goes downhill at an ever accelerating rate.”
“Insulin’s main role is to put things in cells. And when I say things, I’m talking FOOD.”
“We’ve discovered that there are right answers for a plethora of different situations.”
“If the nutrition is sound, if the lifestyle practices are legit, you should look, feel and perform better. Additionally, if it works, we should be able to track biomarkers of health and disease and they should go in a positive direction.”
“You shouldn’t have to give up performance to also be healthy.”
“Here’s the deal. A nutritional approach that sufficiently deranged will cock block any effort at fat loss. It does not matter how much activity you do, a bad diet will undermine it.”
“You can look pretty good on the outside and be rotting away on the inside.”
“If you exercise too much, it will make you fat… and it will make you fat in the breadbasket. Anyone know the underpinning of that? Cortisol.”
“There’s a breakdown in the digestive process that appears to underlay all autoimmune diseases.”
“It’s as simple that you get out and try it and prove it to yourself.”
“I tend to have this wacky notion that we should eat the best quality food first and then think about portioning the food later to chase optimum performance.”
“Insulin is the master hormone.”
“When we have our insulin in the right parameters, it’s like a puppy dog’s fluffy nose. It’s like everything that is sweet and right and good in the world. When it’s deranged, everything goes downhill and it goes downhill at an ever accelerating rate.”
“Insulin’s main role is to put things in cells. And when I say things, I’m talking FOOD.”
Saturday, October 24, 2009
Grindy and Skinning the Zone
Went to CFR with Leah for a make up workout. Robin and Julie stuck around after the 10:00 a.m. class to count and provide moral support. Last year when I first did Grindy, I used the green band for my pull ups and 75lbs for the clean and jerks. I also tore the snot out of my hand as I hadn't yet figured out a good hand care regime to keep my callouses filled with awesome. My time was 28:00 exactly.
This year, I did it as rx’d in 18:42. Yay CrossFit!
I was dogging it on the push ups more than usual during Cindy and those last 10 clean and jerks were foul but I was faster than I thought I'd be considering how much I've tinkered with my diet.
Oh yeah, about that. I'm using myself as a guinea pig. As of last Saturday, I backed off with the fruit consumption and instead upped my protein and fats and am sticking to veggies for my carbs. So far, I've seen improved satiety and have dropped 5lbs easily. I also upped my fish oil to 0.75g/10lbs body weight... smack dab between Robb Wolf's recommendation for healthy verses unhealthy peeps. This is all to get my insulin sensitivity back in line (it had been fading) AND to see about getting rid of that spare tire I have sitting around my abdomen and lower back. Today, I thought I'd take it one step further...
I've tried the Zone before and HATED it. I mean "spit on the ground and swear to beat on Barry Spears with a big stick" hate it. I was always stupid hungry and cranky and dizzy on it. It was horrible. So, when I read 42 Ways to Skin the Zone and the tail of the Always Hungry Carb Crash Zombie, I was presented with a way to actually do the Zone that might not turn me into someone so grumpy and hungry that I am tempted to eat people. And then there's also the whole WAM and guessing your number of blocks and the awful list of foods that feels very judgey towards carrots and saturated fats.
But it's going to be okay.
- I'm sticking to low carb paleo and THAT is my list of preferred foods.
- Chris mentioned he mostly just eyeballs portions and I can so do that, too. Hopefully this will be a great end-run around turning into a food lunatic, all crouched in the corner, with a measuring cup clasped to her chest.
- Robb told us where to get a figurer-outer for our number of blocks (it's in the back of Mastering the Zone). This, incidentally, is why I weighed myself. My scale is going to be smashed with a sledge hammer soon. Yay for catharsis!
- [Edited to add] I'm only dipping a toe in. Five days a week, I'll zone-low carb-paleo it and 2 days a week I'll just go for my lower carb paleo fun and throw in some foods that get dinged hardcore when converted into blocks. No difference in food quality so they're more like refeed/mental break days.
And Robb took us through how to take a Zone block prescription and mess the shit out of it if you've got insulin sensitivity issues and want to lean out. You basically take away half your carb blocks and convert them to fat blocks. Then, use veggies instead of fruit as your carbs, take fish oil and D3 and get enough sleep and tada! You should lean out. Anyhoodle here's the calculation... It's # of blocks plus (half your carbsx3=?)=fat blocks for the day. I'm a 12 blocker so it's as follows:
12x(6x3=18)=30 fat blocks
So, my Zoned up plan looks like this:
M1: 3 pro, 1.5 cho, 6 fat
M2: 3 pro, 1.5 cho, 6 fat
M3 3 pro, 1.5 cho, 6 fat
Snack: 6 fat
M4 (PWO): 3 pro, 1.5 cho, 6 fat
Based on what I like eating, here are the amounts of foods that fit with the above plan. I don't want to have to actually figure this shit out more than once since I'm lazy and once I get all numbers oriented, I like to go a little crazy.
3 block PRO
Chicken=3 ounces
Bison=3 ounces
Pork=3ounces
Salmon=5 ounces
Ground bison=5ounces
Egg=3 omega eggs
1.5 Block CHO
3/4 cup Carrot and 1 cup red pepper
1/2 cup squash and 1 cup cauliflower
1.5 cups mushroom and 1.5 cup red pepper
1 portabella cap, 1/2 cup tomato, .5 cup spinach, 1 cup roasted cauliflower
½ cup squash and 1 cup red pepper
2 cups cauliflower, ½ cup carrot
½ cup carrots, 1 cup cukes, 1 cup tomatos
2 cups broccoli, 1 cup cauliflower
½ cup carrots, 1 cup broccoli, 1 cup cauliflower
¾ cup beets
1.5 cups (18 spears) asparagus
1 cup zucchini, 1 cup tomatoes
1 cup zucchini, 1 cup red pepper
¾ cup zucchini, ¾ cup red pepper, ¾ cup tomato
Fat 6 blocks
Almonds=18 almonds
Brazil Nuts=9 nuts
Macadamia Nuts=6 whole nuts or 12 halves
Walnuts=9 nuts
Avocado = 6 tbsp
Do not count cooking fats, fats in meats or fish oil.
Treats (Going with Robb's 80/20 rule):
Twice per week (Fridays and Sundays)
NO WAM
On the menu, either:
50g of dark chocolate
Serving of cacao nibs
Almond or hazelnut butter
I found some dairy free dark stuff with only 1.5g carbs/10g of the bar. It was also really, really, really good. Bitter, yes, but rich and satisfying and melty.
Here's my ever so exciting Food Log where I'm going to track what I'm doing.
And because this was a long and boring post (BUT with a link to a great article by Robb Wolf so I didn't completely waste your time), here are a few stupid time-wasting vids that I found amusing. FYI: Both videos contain The Swears.
For those of you who like thrusters and hate Hitler:
Aaaand, for you Rippetoe Quote fans out there.
This year, I did it as rx’d in 18:42. Yay CrossFit!
I was dogging it on the push ups more than usual during Cindy and those last 10 clean and jerks were foul but I was faster than I thought I'd be considering how much I've tinkered with my diet.
Oh yeah, about that. I'm using myself as a guinea pig. As of last Saturday, I backed off with the fruit consumption and instead upped my protein and fats and am sticking to veggies for my carbs. So far, I've seen improved satiety and have dropped 5lbs easily. I also upped my fish oil to 0.75g/10lbs body weight... smack dab between Robb Wolf's recommendation for healthy verses unhealthy peeps. This is all to get my insulin sensitivity back in line (it had been fading) AND to see about getting rid of that spare tire I have sitting around my abdomen and lower back. Today, I thought I'd take it one step further...
I've tried the Zone before and HATED it. I mean "spit on the ground and swear to beat on Barry Spears with a big stick" hate it. I was always stupid hungry and cranky and dizzy on it. It was horrible. So, when I read 42 Ways to Skin the Zone and the tail of the Always Hungry Carb Crash Zombie, I was presented with a way to actually do the Zone that might not turn me into someone so grumpy and hungry that I am tempted to eat people. And then there's also the whole WAM and guessing your number of blocks and the awful list of foods that feels very judgey towards carrots and saturated fats.
But it's going to be okay.
- I'm sticking to low carb paleo and THAT is my list of preferred foods.
- Chris mentioned he mostly just eyeballs portions and I can so do that, too. Hopefully this will be a great end-run around turning into a food lunatic, all crouched in the corner, with a measuring cup clasped to her chest.
- Robb told us where to get a figurer-outer for our number of blocks (it's in the back of Mastering the Zone). This, incidentally, is why I weighed myself. My scale is going to be smashed with a sledge hammer soon. Yay for catharsis!
- [Edited to add] I'm only dipping a toe in. Five days a week, I'll zone-low carb-paleo it and 2 days a week I'll just go for my lower carb paleo fun and throw in some foods that get dinged hardcore when converted into blocks. No difference in food quality so they're more like refeed/mental break days.
And Robb took us through how to take a Zone block prescription and mess the shit out of it if you've got insulin sensitivity issues and want to lean out. You basically take away half your carb blocks and convert them to fat blocks. Then, use veggies instead of fruit as your carbs, take fish oil and D3 and get enough sleep and tada! You should lean out. Anyhoodle here's the calculation... It's # of blocks plus (half your carbsx3=?)=fat blocks for the day. I'm a 12 blocker so it's as follows:
12x(6x3=18)=30 fat blocks
So, my Zoned up plan looks like this:
M1: 3 pro, 1.5 cho, 6 fat
M2: 3 pro, 1.5 cho, 6 fat
M3 3 pro, 1.5 cho, 6 fat
Snack: 6 fat
M4 (PWO): 3 pro, 1.5 cho, 6 fat
Based on what I like eating, here are the amounts of foods that fit with the above plan. I don't want to have to actually figure this shit out more than once since I'm lazy and once I get all numbers oriented, I like to go a little crazy.
3 block PRO
Chicken=3 ounces
Bison=3 ounces
Pork=3ounces
Salmon=5 ounces
Ground bison=5ounces
Egg=3 omega eggs
1.5 Block CHO
3/4 cup Carrot and 1 cup red pepper
1/2 cup squash and 1 cup cauliflower
1.5 cups mushroom and 1.5 cup red pepper
1 portabella cap, 1/2 cup tomato, .5 cup spinach, 1 cup roasted cauliflower
½ cup squash and 1 cup red pepper
2 cups cauliflower, ½ cup carrot
½ cup carrots, 1 cup cukes, 1 cup tomatos
2 cups broccoli, 1 cup cauliflower
½ cup carrots, 1 cup broccoli, 1 cup cauliflower
¾ cup beets
1.5 cups (18 spears) asparagus
1 cup zucchini, 1 cup tomatoes
1 cup zucchini, 1 cup red pepper
¾ cup zucchini, ¾ cup red pepper, ¾ cup tomato
Fat 6 blocks
Almonds=18 almonds
Brazil Nuts=9 nuts
Macadamia Nuts=6 whole nuts or 12 halves
Walnuts=9 nuts
Avocado = 6 tbsp
Do not count cooking fats, fats in meats or fish oil.
Treats (Going with Robb's 80/20 rule):
Twice per week (Fridays and Sundays)
NO WAM
On the menu, either:
50g of dark chocolate
Serving of cacao nibs
Almond or hazelnut butter
I found some dairy free dark stuff with only 1.5g carbs/10g of the bar. It was also really, really, really good. Bitter, yes, but rich and satisfying and melty.
Here's my ever so exciting Food Log where I'm going to track what I'm doing.
And because this was a long and boring post (BUT with a link to a great article by Robb Wolf so I didn't completely waste your time), here are a few stupid time-wasting vids that I found amusing. FYI: Both videos contain The Swears.
For those of you who like thrusters and hate Hitler:
Aaaand, for you Rippetoe Quote fans out there.
Monday, October 19, 2009
You know that friend?
You know that friend?
You know that friend? Everyone has had that friend. The one who is the most fun to hang out with, who is crazy and funny and charismatic and you can’t help but adore this person. But, no matter how fond you are of this friend, you keep him or her at a distance and are always kind of careful about what you say. Because if you cross that person, he or she will FUCK YOU OVER. Insulin is the endocrine system’s version of that friend.
Insulin is the master hormone that controls and impacts pretty much all other functions in your body. After all, it is the stuff that gets other stuff (blood glucose) INTO your cells. Insulin is responsible for allowing us to store glycogen in our muscle cells and also in our liver. You need insulin to, you know, be able to move around and live and whatnot. Seriously, insulin is the life of the party.
Insulin is released primarily in response to carbohydrate consumption, minimally in response to protein consumption and not one iota when fat is consumed. Interestingly enough, the consumption of foods of no real caloric value but that are sweet can cause an insulin response... one of the many, many reasons that fake sugar like splenda, stevia and aspartame are not good for you. There are even some people who even experience insulin spikes just looking at pictures of food. FUN STUFF!
So, what happens when your gas tank (liver and muscle glycogen stores) are topped up but you’ve just put more fuel (carbs) into your body? Blood glucose, which is actually toxic in the blood stream, is converted to triglycerides and then stored in your adipose tissue cells. Adipose tissue is otherwise known as your chub. Kelly, who is nine kinds of awesome, did a spectacular job of explaining this in far better detail on her blog both HERE and HERE and HERE. Go, read and enjoy.
What we’re going to focus on is what happens when your cells give the finger to insulin and how this terrible metabolic tragedy can occur. In a later post, we’ll meet good ole glucagon and how it can make your cells and insulin hug it out.
For our health we want to enjoy some quality low insulin levels. We want to be able to get the most from insulin that we can. This is called “insulin sensitivity”. If you have chronically elevated levels of blood glucose, are a stressed out monkey or a serious lack of sleep, you can mess up your sensitivity to insulin causing various degrees of insulin resistance.
Here’s what the nasty little cycle of insulin resistance looks like. So, you eat carbs and your body spikes your insulin to clear the blood glucose. And if a little bit of insulin doesn’t work to get that blood glucose into your cells because they’ve decided they’re too tired/bored with insulin’s antics/stressed, your body’s response is to jack out more insulin. And more. And more. And more. And if that doesn’t work, your blood glucose is converted to triglycerides and stored as fat. Meanwhile, you’re wanting to eat more dang carbs as you’re wacked out on insulin and still actually hungry on a cellular level even though you’ve just sucked back 1,000 calories of Mountain Dew slurpee 30 minutes ago.
Chronically elevated high insulin levels lead to
- abdominal adiposity (spare tire around your abdomen and lower back)
- high circulating blood glucose
- high triglycerides
- high blood pressure
This lovely deadly quartet is called Sydrome X. Beyond that, elevated insulin levels is a risk factor for a whole chocolate box assortment of health issues including cancer, Parkinson’s, Alzheimer’s, PCOS (ding!), fibroids and infertility (ding!). And, of course, everyone’s fave… the diabetus, otherwise known as overt, severe insulin resistance.
Beyond that, insulin is the FAT STORAGE HORMONE. Your body won’t actually dip into its fat stores if your insulin is all cranked up. So, if the grab bag of lovely disease states listed above doesn’t get you fired up but losing weight does, good freaking luck actually getting any smaller if you haven’t worked to improve your insulin sensitivity FIRST.
Now for the good news. If this little write up is ringing some alarm bells and you think you might have insulin sensitivity issues, unlike any other hormone, you can strongly control your body’s insulin release by nutritional, exercise and lifestyle choices.
I was always kind of jealous of my friends who could eat carbs all day long and not end up 200lbs and metabolically deranged. Why did I have to be the one with the crappy genetics? Boo freaking hoo. But you know what? An exceedingly high carb diet, and one filled with crap carbs at that, will do no one’s health any favours at the end of the day. We’re the lucky ones who get told pretty early on by our bodies that we need to start living differently – and usually young enough to make a real difference. So, I guess I’m actually kind of grateful, even though it means I have to tweak my diet a bit more than some others in order to keep my insulin sensitivity high.
Okay, hopefully I've managed not to mess up Mr. Wolf's info extravaganza too much. Next up, glucagon. It’s everyone’s friend!
You know that friend? Everyone has had that friend. The one who is the most fun to hang out with, who is crazy and funny and charismatic and you can’t help but adore this person. But, no matter how fond you are of this friend, you keep him or her at a distance and are always kind of careful about what you say. Because if you cross that person, he or she will FUCK YOU OVER. Insulin is the endocrine system’s version of that friend.
Insulin is the master hormone that controls and impacts pretty much all other functions in your body. After all, it is the stuff that gets other stuff (blood glucose) INTO your cells. Insulin is responsible for allowing us to store glycogen in our muscle cells and also in our liver. You need insulin to, you know, be able to move around and live and whatnot. Seriously, insulin is the life of the party.
Insulin is released primarily in response to carbohydrate consumption, minimally in response to protein consumption and not one iota when fat is consumed. Interestingly enough, the consumption of foods of no real caloric value but that are sweet can cause an insulin response... one of the many, many reasons that fake sugar like splenda, stevia and aspartame are not good for you. There are even some people who even experience insulin spikes just looking at pictures of food. FUN STUFF!
So, what happens when your gas tank (liver and muscle glycogen stores) are topped up but you’ve just put more fuel (carbs) into your body? Blood glucose, which is actually toxic in the blood stream, is converted to triglycerides and then stored in your adipose tissue cells. Adipose tissue is otherwise known as your chub. Kelly, who is nine kinds of awesome, did a spectacular job of explaining this in far better detail on her blog both HERE and HERE and HERE. Go, read and enjoy.
What we’re going to focus on is what happens when your cells give the finger to insulin and how this terrible metabolic tragedy can occur. In a later post, we’ll meet good ole glucagon and how it can make your cells and insulin hug it out.
For our health we want to enjoy some quality low insulin levels. We want to be able to get the most from insulin that we can. This is called “insulin sensitivity”. If you have chronically elevated levels of blood glucose, are a stressed out monkey or a serious lack of sleep, you can mess up your sensitivity to insulin causing various degrees of insulin resistance.
Here’s what the nasty little cycle of insulin resistance looks like. So, you eat carbs and your body spikes your insulin to clear the blood glucose. And if a little bit of insulin doesn’t work to get that blood glucose into your cells because they’ve decided they’re too tired/bored with insulin’s antics/stressed, your body’s response is to jack out more insulin. And more. And more. And more. And if that doesn’t work, your blood glucose is converted to triglycerides and stored as fat. Meanwhile, you’re wanting to eat more dang carbs as you’re wacked out on insulin and still actually hungry on a cellular level even though you’ve just sucked back 1,000 calories of Mountain Dew slurpee 30 minutes ago.
Chronically elevated high insulin levels lead to
- abdominal adiposity (spare tire around your abdomen and lower back)
- high circulating blood glucose
- high triglycerides
- high blood pressure
This lovely deadly quartet is called Sydrome X. Beyond that, elevated insulin levels is a risk factor for a whole chocolate box assortment of health issues including cancer, Parkinson’s, Alzheimer’s, PCOS (ding!), fibroids and infertility (ding!). And, of course, everyone’s fave… the diabetus, otherwise known as overt, severe insulin resistance.
Beyond that, insulin is the FAT STORAGE HORMONE. Your body won’t actually dip into its fat stores if your insulin is all cranked up. So, if the grab bag of lovely disease states listed above doesn’t get you fired up but losing weight does, good freaking luck actually getting any smaller if you haven’t worked to improve your insulin sensitivity FIRST.
Now for the good news. If this little write up is ringing some alarm bells and you think you might have insulin sensitivity issues, unlike any other hormone, you can strongly control your body’s insulin release by nutritional, exercise and lifestyle choices.
I was always kind of jealous of my friends who could eat carbs all day long and not end up 200lbs and metabolically deranged. Why did I have to be the one with the crappy genetics? Boo freaking hoo. But you know what? An exceedingly high carb diet, and one filled with crap carbs at that, will do no one’s health any favours at the end of the day. We’re the lucky ones who get told pretty early on by our bodies that we need to start living differently – and usually young enough to make a real difference. So, I guess I’m actually kind of grateful, even though it means I have to tweak my diet a bit more than some others in order to keep my insulin sensitivity high.
Okay, hopefully I've managed not to mess up Mr. Wolf's info extravaganza too much. Next up, glucagon. It’s everyone’s friend!
Sunday, October 18, 2009
Notes from a Cert
So much information crammed into one tiny little day. It was very interesting and I highly recommend folks attend Robb Wolf's nutrition cert. First off, he's a fantastic presenter - engaging, funny and very well educated on the subject. More importantly, the information may very well save your keister from illness, disability or even an early dimise. In the words of RHM Darcy, I'm NOT shitting you!
What was covered included: the basics of endocrinology (insulin and glucagon), digestion, neolithic foods, paleolithic nutrition and a gillion ways to play around with the zone.
Over the next week, I'm going to go over my notes and try and play around with the information a bit more.
Some big take-home points:
- Food quality comes first.
- A quick way to find out if how you're eating works for you is how you feel, perform and look.
- There's a damned good reason to do 30 days strict.
- Lectins are some scary ass shit. I think I might go as one for Hallowe'en. Seriously, do a quick google search for "lectin" and "ms" or "lectin" and "autoimmune".
- Individualization is a good thing.
Oh, yeah, I'm also percolating a theory about why I don't have a lot of issues with my dystonia anymore since cleaning up my diet and CrossFitting. I just knew that something was agreeing with my body.
What was covered included: the basics of endocrinology (insulin and glucagon), digestion, neolithic foods, paleolithic nutrition and a gillion ways to play around with the zone.
Over the next week, I'm going to go over my notes and try and play around with the information a bit more.
Some big take-home points:
- Food quality comes first.
- A quick way to find out if how you're eating works for you is how you feel, perform and look.
- There's a damned good reason to do 30 days strict.
- Lectins are some scary ass shit. I think I might go as one for Hallowe'en. Seriously, do a quick google search for "lectin" and "ms" or "lectin" and "autoimmune".
- Individualization is a good thing.
Oh, yeah, I'm also percolating a theory about why I don't have a lot of issues with my dystonia anymore since cleaning up my diet and CrossFitting. I just knew that something was agreeing with my body.
Wednesday, October 07, 2009
Apropos to how I'm feeling...
How many days does it take to recover from 24 hours of unpaleo? I'll let you know when I start feeling human again. Also, I can't make the pictures work properly. You'll have to deal with them until I can get home and resize the stupid things. Blah.
The Crap Cycle
The Cycle of Awesomeness
I really miss feeling awesome. Anyways, I am three days back into paleo and tonight will be my second workout. I can tell I'm still wheezy from the dairy treats and my moods and energy levels aren't where they should be. Sleep is getting better, though, so perhaps I am on the way back.
The Crap Cycle
The Cycle of Awesomeness
I really miss feeling awesome. Anyways, I am three days back into paleo and tonight will be my second workout. I can tell I'm still wheezy from the dairy treats and my moods and energy levels aren't where they should be. Sleep is getting better, though, so perhaps I am on the way back.
Sunday, October 04, 2009
Quick update from the hotel room as Kurt sleeps off 4lbs of chicken wings (and three WODs)...
The Saskatchewan CrossFit Challenge was so much freaking fun. Chad and Ian did a fantastic job organizing things. Everything went so smoothly. The workouts were seriously fun and challenging, the judges were great, the set up was perfect and the whole day just rocked. After, we all got dolled up (dang if we aren't an attractive group of people when we're not coated in sweat and chalk) and off to the worlds most awful sports bar for an afterparty. My body is trying to exorcise the demons (a.k.a. greasy burger with cheese and bacon but no bun, a chocolate bar, and a piece of carrot cake) this morning. Kurt is enjoying a full blown food hangover from 4lbs of narsty chicken wings. I'm guessing we're in better shape than most! CrossFitters post strict paleo challenge=wild things!
First WOD
Jackie-esque
800m run
50 sandbag thrusters (approx 45-50lbs)
30 burpee pull ups
I came in third. I lost it tying up my shoelace during the burpulls. Those seconds counted and I came in third instead of first. That also would have put me in fifth and I would have been in the finals. I'll embed the video when I get home. Next time, DOUBLE KNOTS!
Second WOD
3x1 shoulder to overhead anyway
Robin and I tied for ninth place with 115lbs split jerk. I hadn't tried 125 before but had them rack it for my last lift. Got it overhead but was so surprised I lost my balance locking out and dumped it. Definitely will be trying to get it when I get home. It felt pretty darn good.
Third WOD
Fight Gone Badass (3 rounds of as many reps in one minutee of)
rowing for cals
65lb power snatch
double unders
55lb kettlebell swing
rest
Came in 7th place here. Made out well with rowing and snatches, SUCKED ASS at double unders and the kettlebell was just rough. We have video of this as well and, after watching my DUs, yeah, well, there is a reason why I struggled with them. They are filled with wrong. I look like I'm trying to leap over fire. No wonder they dissapear the minute I'm gassed. Totally inefficient. Needless to say, I'm working on these before and after WODs to get down this skill. I'm thinking 3x5 sets of 55lb kbell swings are going to be tossed into warm ups, too.
Came in 7th overall for level one. The CFR women showed pretty darn well. Kelly took first, AngDesj second, Lexi in sixth, me in seventh, Robin in eighth and Sarah in ninth place. In total, there were 42 women who competed in all three levels. It was a fantastic day and I'm guessing that a lot of the people who came out to compete for the first time are now hooked. The camraderie and the CrossFit community make all the difference. It's inspiring to see so many great athletes give it their all in WODs and push harder than they ever have before.
Training Leading Up to SCFC
09-09-17
10 rounds:
15 95lb/135lb deadlifts
15 PU
Manned up in 23:20. For once, I'd like to do this WOD when my dystonia isn't acting up. Hit the midway point at just shy of the 8 minute mark and then my brain went kerflooey. C'est la fucking vie.
09-09-18
WOD: “Espresso”
AMRAP/20 minutes of
8 Pull-ups
15 Medicine Ball Cleans 20lb/14lb
30 Double-Unders
Manned up 6+2. 3x3 clean and jerk post wod at 95lbs.
09-09-21
Started new training plan with Leah. It freaking rocks. We have the basics built into warm ups to work on improving those skills and then have stuff we suck at/can't do (DUs, muscle ups, HSPUs, etc) as skill work and then lifting and then finally a WOD. Takes a little over an hour to get through everything. It's heavy but it's actually less stress on my body than when I was doing WODs, random skill work but then also going to strength and oly clubs. I'll just post results from the WODs instead of the whole nitty gritty because I'm lazy like that.
12 minute tabata mash up:
20" box jumps
push ups
As rx'd: 241
09-09-22
Magic 50 (25lb DB)
As rx'd in 13:01
09-09-23
Elizabeth, as rx'd in 34:06. Ps. I freaking SUCK at ring dips.
09-09-25
4 rounds:
400m run
50 sit ups
50 35/45lb SDLHP
Manned up in 23:26.
Mini Fran (for reps):
1 minute 65/95lb thrusters
1 minute PLUs
30 seconds 65/95lb thrusters
30 seconds PLUs
As rx'd 44 reps.
09-09-26
Fight Gone Bad - 249 reps. One less than last time. D'oh!
09-09-27
Cindy, one of my fave girls, 19+5+10+5. SO CLOSE TO 20!!!!
09-09-28
WOD = 3 rounds (not timed):
Power Snatch x4 @ 80% max, rest 90 seconds
Max Push-ups, rest 90 seconds (knees / 2)
Rest 5 minutes
Then (for time): Row for calories 21-15-9 with rope climb between each row (total 2 rope climbs) *sub for Rope Climb is 15 Pull-ups.
Used 65lb snatch. PU were 33, 28 and 30. Time for row/rope climb portion was 6:15.
Games Bonus=6×15 unbroken DUs, followed by 1 set max DUs. Max was 26.
09-09-29
Helen, as rx'd in 11:07. A bit slower here. Finally tried using a kettlebell for kettlebell swings (I've always used a dumbbell, which is stupid as it came up in the SCFC and I wasn't prepared). Anyhoodle, that's why I am guessing I was slower.
09-09-30
My first day being an assistant coach at CFR! It was SO MUCH FUN!
First WOD
Jackie-esque
800m run
50 sandbag thrusters (approx 45-50lbs)
30 burpee pull ups
I came in third. I lost it tying up my shoelace during the burpulls. Those seconds counted and I came in third instead of first. That also would have put me in fifth and I would have been in the finals. I'll embed the video when I get home. Next time, DOUBLE KNOTS!
Second WOD
3x1 shoulder to overhead anyway
Robin and I tied for ninth place with 115lbs split jerk. I hadn't tried 125 before but had them rack it for my last lift. Got it overhead but was so surprised I lost my balance locking out and dumped it. Definitely will be trying to get it when I get home. It felt pretty darn good.
Third WOD
Fight Gone Badass (3 rounds of as many reps in one minutee of)
rowing for cals
65lb power snatch
double unders
55lb kettlebell swing
rest
Came in 7th place here. Made out well with rowing and snatches, SUCKED ASS at double unders and the kettlebell was just rough. We have video of this as well and, after watching my DUs, yeah, well, there is a reason why I struggled with them. They are filled with wrong. I look like I'm trying to leap over fire. No wonder they dissapear the minute I'm gassed. Totally inefficient. Needless to say, I'm working on these before and after WODs to get down this skill. I'm thinking 3x5 sets of 55lb kbell swings are going to be tossed into warm ups, too.
Came in 7th overall for level one. The CFR women showed pretty darn well. Kelly took first, AngDesj second, Lexi in sixth, me in seventh, Robin in eighth and Sarah in ninth place. In total, there were 42 women who competed in all three levels. It was a fantastic day and I'm guessing that a lot of the people who came out to compete for the first time are now hooked. The camraderie and the CrossFit community make all the difference. It's inspiring to see so many great athletes give it their all in WODs and push harder than they ever have before.
Training Leading Up to SCFC
09-09-17
10 rounds:
15 95lb/135lb deadlifts
15 PU
Manned up in 23:20. For once, I'd like to do this WOD when my dystonia isn't acting up. Hit the midway point at just shy of the 8 minute mark and then my brain went kerflooey. C'est la fucking vie.
09-09-18
WOD: “Espresso”
AMRAP/20 minutes of
8 Pull-ups
15 Medicine Ball Cleans 20lb/14lb
30 Double-Unders
Manned up 6+2. 3x3 clean and jerk post wod at 95lbs.
09-09-21
Started new training plan with Leah. It freaking rocks. We have the basics built into warm ups to work on improving those skills and then have stuff we suck at/can't do (DUs, muscle ups, HSPUs, etc) as skill work and then lifting and then finally a WOD. Takes a little over an hour to get through everything. It's heavy but it's actually less stress on my body than when I was doing WODs, random skill work but then also going to strength and oly clubs. I'll just post results from the WODs instead of the whole nitty gritty because I'm lazy like that.
12 minute tabata mash up:
20" box jumps
push ups
As rx'd: 241
09-09-22
Magic 50 (25lb DB)
As rx'd in 13:01
09-09-23
Elizabeth, as rx'd in 34:06. Ps. I freaking SUCK at ring dips.
09-09-25
4 rounds:
400m run
50 sit ups
50 35/45lb SDLHP
Manned up in 23:26.
Mini Fran (for reps):
1 minute 65/95lb thrusters
1 minute PLUs
30 seconds 65/95lb thrusters
30 seconds PLUs
As rx'd 44 reps.
09-09-26
Fight Gone Bad - 249 reps. One less than last time. D'oh!
09-09-27
Cindy, one of my fave girls, 19+5+10+5. SO CLOSE TO 20!!!!
09-09-28
WOD = 3 rounds (not timed):
Power Snatch x4 @ 80% max, rest 90 seconds
Max Push-ups, rest 90 seconds (knees / 2)
Rest 5 minutes
Then (for time): Row for calories 21-15-9 with rope climb between each row (total 2 rope climbs) *sub for Rope Climb is 15 Pull-ups.
Used 65lb snatch. PU were 33, 28 and 30. Time for row/rope climb portion was 6:15.
Games Bonus=6×15 unbroken DUs, followed by 1 set max DUs. Max was 26.
09-09-29
Helen, as rx'd in 11:07. A bit slower here. Finally tried using a kettlebell for kettlebell swings (I've always used a dumbbell, which is stupid as it came up in the SCFC and I wasn't prepared). Anyhoodle, that's why I am guessing I was slower.
09-09-30
My first day being an assistant coach at CFR! It was SO MUCH FUN!
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