I need to really get on this...
I mean, really how can one CrossFit without setting your yearly goals?
One of my goals to make goals that make sense this year...
Some of my 2010 goals were just flat out nonsensical. Shall I amuse you with them now?
1. 400m run-sub 1:55 (yep, I'm that slow!)
**so I hate running so much that I never even attempted a timed 400 m run, over the course of one full year. That means 12 months without ever thinking to time a 400 m run.
2. 500m row-sub 1:50
**goal met
3. OHS-115#
**goal met
4. C&J-135#
**made it to 123#
5. Grace-as Rx'd
**goal met
6. Pull Ups-get 3 real ones
**I can do 3 kipping pull ups on 3 different attempts...
7. Helen-as Rx'd
**what?!?! 3 pull ups, yet still do Helen with 36 pull ups? That one made a TON of sense.
8. Push Ups-25 unbroken
**I don't think I can do this one, but I should see where I am.
9. snatch-103#
**nope, just made it to 93#
So now I have to think about new goals.
I have a long list so far:
1. 1 deadhang pull up
2. 5 consecutive double-unders (maybe I should make that 2!)
3. Snatch-103#
4. Clean and Jerk-138#
5. string together 20" box jumps, cycle them without resetting each time
Class
Skill
1 PPress+1 PJerk+ 1 Split Jerk (hold 5 sec.)
63, 73, 83, 88x2
WOD
4 rounds
20 ball slams 25#
10 pull ups (BB)
Time: 6:22
After doing the push press wod yesterday, we all just knew that we were destined to have lots of arm work tonight. It never fails...And then we get reprimanded for not checking the strength calendar, but there was no calendar.
I like ball slams. I almost never mind them since they are something I can do without thinking-just pick up the ball, slam it into the ground, repeat...but tonight my arms were complaining loudly during the whole last two rounds.
Monday, January 3, 2011
Starting Paleo
Several friends have asked what they need to know to make the switch to paleo eating. This is the time of year when we all start thinking about changes! Here are a few of my favorite sources of basic information-
Getting Started Tips
Robb Wolf's Getting Started
Robb Wolf's Sample Meal Plans
The Whole 30
Recipes
The Performance Menu
Everyday Paleo
Paleo Search Engine
Nell Stephenson
My advice to anyone making the switch is to focus first on your food quality, and know that once you are in the habit of buying and eating quality, real food you will be able to make changes to the combinations, timing, and quantity. If we are honest, we need to make manageable, accomplishable changes instead of getting wrapped up in reading and implementing everything that everyone says about paleo. Don't get caught up in feeling like you have to read all there is and get it all "right" from day one! Start eating the right foods: meat, vegetables, nuts, seeds and fruit.
If you make this your priority now, and give yourself time to really adjust to this (like a month), you will have plenty of time later to sweat the other details that many like to worry about. Later on you will be able to decide how many nuts you should eat each day, whether you should drink water with your meals, how many minutes after waking you should eat breakfast, whether vinegar is paleo or not, or any of the many things that paleo people can completely stress and debate over.
Getting Started Tips
Robb Wolf's Getting Started
Robb Wolf's Sample Meal Plans
The Whole 30
Recipes
The Performance Menu
Everyday Paleo
Paleo Search Engine
Nell Stephenson
My advice to anyone making the switch is to focus first on your food quality, and know that once you are in the habit of buying and eating quality, real food you will be able to make changes to the combinations, timing, and quantity. If we are honest, we need to make manageable, accomplishable changes instead of getting wrapped up in reading and implementing everything that everyone says about paleo. Don't get caught up in feeling like you have to read all there is and get it all "right" from day one! Start eating the right foods: meat, vegetables, nuts, seeds and fruit.
If you make this your priority now, and give yourself time to really adjust to this (like a month), you will have plenty of time later to sweat the other details that many like to worry about. Later on you will be able to decide how many nuts you should eat each day, whether you should drink water with your meals, how many minutes after waking you should eat breakfast, whether vinegar is paleo or not, or any of the many things that paleo people can completely stress and debate over.
The Paleo New Year:beef jerky
My wonderful family gives me lots of support as I keep working on this job of becoming fit and healthy, even when they give me Christmas presents!
One sister made me a big batch of these delicious paleo energy bars. They are fabulous! Not too sweet, plenty of good fat to keep you satiated, and very delicious. I'll be making some of my own in the weeks to come to help tide me over on the days when I am out all day and find it tough to fit in a regular meal.
My parents gave me a great meat cookbook, full of info on making your own bacon, sausage and jerky. So I am now on a quest to make the best paleo jerky I can-no sugar, soy or other questionable or undesirable contents. Last night I dried 9 trays of it, half with Italian seasoning, and half with a pepper garlic seasoning.
Initial observations are that homemade jerky tastes a lot more like actual beef. Have you ever noticed that many brands store bought jerky have plenty of seasoning, but then you realize that there really isn't much of the actual beef flavor? This homemade jerky tastes real. I also notice that without the sugar that is found in just about every type of commercial jerky, it seems to dry out a bit faster than I expected. It doesn't taste bad, but it is different.
WOD, Jan 2, 2011
Open Gym
Stefani picked the wod, but she takes no responsibility for the general "wonderfulness" of the wod since it came from Joc's class. Doing this one with Stefani, Melissa and Lindsay made it possible to actually finish the 20 minutes. I was ready to stop after 5 minutes...It also really helped to have Danny pushing us. That was a lot of push presses!!
AMRAP in 20 minutes
10 push press 63#
10 KBS 35#
10 Box Jumps 16"
Rounds-10
One sister made me a big batch of these delicious paleo energy bars. They are fabulous! Not too sweet, plenty of good fat to keep you satiated, and very delicious. I'll be making some of my own in the weeks to come to help tide me over on the days when I am out all day and find it tough to fit in a regular meal.
My parents gave me a great meat cookbook, full of info on making your own bacon, sausage and jerky. So I am now on a quest to make the best paleo jerky I can-no sugar, soy or other questionable or undesirable contents. Last night I dried 9 trays of it, half with Italian seasoning, and half with a pepper garlic seasoning.
Initial observations are that homemade jerky tastes a lot more like actual beef. Have you ever noticed that many brands store bought jerky have plenty of seasoning, but then you realize that there really isn't much of the actual beef flavor? This homemade jerky tastes real. I also notice that without the sugar that is found in just about every type of commercial jerky, it seems to dry out a bit faster than I expected. It doesn't taste bad, but it is different.
WOD, Jan 2, 2011
Open Gym
Stefani picked the wod, but she takes no responsibility for the general "wonderfulness" of the wod since it came from Joc's class. Doing this one with Stefani, Melissa and Lindsay made it possible to actually finish the 20 minutes. I was ready to stop after 5 minutes...It also really helped to have Danny pushing us. That was a lot of push presses!!
AMRAP in 20 minutes
10 push press 63#
10 KBS 35#
10 Box Jumps 16"
Rounds-10
Sunday, December 26, 2010
The Special CFW Christmas Present
The workouts-
Thursday, December 23
5 Rounds
12 barbell lunges 73#
250 m row
60 yd farmer's walk 25# plates
Time-
Friday, December 24
Cut off time of 25 minutes
Randy
1000 m row
50 thrusters 33#
30 pull ups (BB)
Grace/Isabel mashup
10 rounds
3 snatches 53#
3 clean and jerks 65#
Cindy
5 pull ups (BB)
10 push ups
15 squats
Rounds-2
And the combination of these two wods gave me a fabulous Christmas present as the soreness was in its prime for the 25th.
Thursday, December 23
5 Rounds
12 barbell lunges 73#
250 m row
60 yd farmer's walk 25# plates
Time-
Friday, December 24
Cut off time of 25 minutes
Randy
1000 m row
50 thrusters 33#
30 pull ups (BB)
Grace/Isabel mashup
10 rounds
3 snatches 53#
3 clean and jerks 65#
Cindy
5 pull ups (BB)
10 push ups
15 squats
Rounds-2
And the combination of these two wods gave me a fabulous Christmas present as the soreness was in its prime for the 25th.
Thursday, December 16, 2010
Two New PR's
Front Squat-
new 1 rep max
208
213-missed
Yeah! Happy to feel like I have really made progress on this lift and super happy to break 200.
Snatch, max
93#
Clean and Jerk, max
went from 103 to 123
failed at 123 about 5 times
dropped down to 113, got it
then 118, got it
tried 123 again, failing 3 times. Each miss had the bar at my neck, but I wasn't getting under it fast enough, and then...
Finally! 123# for a new PR
Then I tried 128 about 500 times and missed it, still pulling it pretty high, and getting close to being under it, but just missing it, again and again and again. :)
new 1 rep max
208
213-missed
Yeah! Happy to feel like I have really made progress on this lift and super happy to break 200.
Snatch, max
93#
Clean and Jerk, max
went from 103 to 123
failed at 123 about 5 times
dropped down to 113, got it
then 118, got it
tried 123 again, failing 3 times. Each miss had the bar at my neck, but I wasn't getting under it fast enough, and then...
Finally! 123# for a new PR
Then I tried 128 about 500 times and missed it, still pulling it pretty high, and getting close to being under it, but just missing it, again and again and again. :)
Monday, December 13, 2010
Keeping my eyes off the scale
I know that reading some one's workout log is very uninteresting, and it is honestly fairly uninteresting to write it out as well. That, coupled with some extra busyness, has made keeping up with this blog a lower priority.
So I am going to aim to write about something, anything, even a little thing, that is somehow related to fitness and health at least a couple times a week.
First up: another reminder to not be a slave to the scale.
This article was posted by Dr. Michale Eades-Weight in Hollywood. You know the type of article-the history of models moving from curvy to stick thin. And then this article provides some examples of a possible move back to the more curvy model.
But this is what really struck me-
"The average American woman wears a size 14. According to the Centers for Disease Control (CDC), she’s also 5'3", weighs 164.7 pounds, and has a 37-inch waist..."
This was once again a needed reminder for me to not be obsessed with the scale. It is very easy for me to get discouraged or frustrated with my current weight, even while I am thrilled with all the weight I have lost. Sometimes I just wish that I was little and light.
But then I know that I don't really want to be little and light because I also really like being strong. I just want to be a little lighter, a little littler.
But why did that quote that stand out to me? It struck me because I am still 20 pounds heavier than the average American woman. 20 pounds heavier. That is the part that still doesn't sit well with me. But then the rest of the story starts to sink in-I am a size 10 and my waist is 4 inches smaller than this average woman, that one who is lighter than me.
So I am reminded that I can't live by the scale. I just have to keep on doing the right things-eating well, exercising, and sleeping enough. I just keep on and the changes keep happening, even if that scale isn't moving very quickly.
And I still plan to lose those 20 pounds.
So I am going to aim to write about something, anything, even a little thing, that is somehow related to fitness and health at least a couple times a week.
First up: another reminder to not be a slave to the scale.
This article was posted by Dr. Michale Eades-Weight in Hollywood. You know the type of article-the history of models moving from curvy to stick thin. And then this article provides some examples of a possible move back to the more curvy model.
But this is what really struck me-
"The average American woman wears a size 14. According to the Centers for Disease Control (CDC), she’s also 5'3", weighs 164.7 pounds, and has a 37-inch waist..."
This was once again a needed reminder for me to not be obsessed with the scale. It is very easy for me to get discouraged or frustrated with my current weight, even while I am thrilled with all the weight I have lost. Sometimes I just wish that I was little and light.
But then I know that I don't really want to be little and light because I also really like being strong. I just want to be a little lighter, a little littler.
But why did that quote that stand out to me? It struck me because I am still 20 pounds heavier than the average American woman. 20 pounds heavier. That is the part that still doesn't sit well with me. But then the rest of the story starts to sink in-I am a size 10 and my waist is 4 inches smaller than this average woman, that one who is lighter than me.
So I am reminded that I can't live by the scale. I just have to keep on doing the right things-eating well, exercising, and sleeping enough. I just keep on and the changes keep happening, even if that scale isn't moving very quickly.
And I still plan to lose those 20 pounds.
Tuesday, December 7, 2010
Rest, what rest!?!
Front Squat
133x3x3
143x3x2
WOD
3 rounds
1 min ball slams 25# 30/28/27
30 sec. rest
30 sec. rest
1 min cal. row 12/13/14
1 min rest
This was a lot of work. The 30 sec of rest was just enough to catch your breath a teeny-tiny bit while you got ready for the next exercise.
133x3x3
143x3x2
WOD
3 rounds
1 min ball slams 25# 30/28/27
30 sec. rest
1 min burpees 12/11/10
30 sec. rest
1 min cal. row 12/13/14
1 min rest
This was a lot of work. The 30 sec of rest was just enough to catch your breath a teeny-tiny bit while you got ready for the next exercise.
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