I Hit My 10 lb Goal!!!

This morning I peed, disrobed and stepped on the scale like I do every day of my life as of late and could not believe my eyes!  I had hit my 10 lb milestone within 45 days of starting to eat Paleo!  I have lost these 10 lbs with ease and without hunger, cravings or feeling like I have sacraficed a good time with family or friends.  In contrast, I feel more satiated and like I have more variety and choices in the foods I eat than when I was a vegetarian.  I feel certain that I will be able to maintain my diet of meat, vegetables, fruit, seeds and nuts sans dairy, grains, legumes, and sugar to lose the next 10 lbs and beyond that goal as an ongoing way of eating.

In addition to the weight loss, I truly believe that the Paleo way of eating has been healing to my body.  I no longer have joint pain and swelling in my right pinky finger, I no longer have swelling or water retention in my body, I have more energy, have lost fat, gained muscle and have become stronger.  I swear that my skin color has actually even improved and my gut seems happy and healthy.

I will wait to have my annual physical for this year until I complete the Spartan 300 Challenge on June 26th.  I am curious to compare last year's blood work results when I was vegetarian, just running and doing yoga to the my new Paleo, Crossfit and hopefully by that time 15 lb lighter body.

This Friday night I am joining a group of girlfriends for our monthly Gathering of the Goddesses dinner.  The hostess sent out the menu earlier this week and it includes dishes with dairy, grains and sugar.  I am still working on a game plan for that.  I have not had a craving for any of those foods and would not feel deprived if I did not eat everything on the menu.  My worry is that I will insult my hostess or isolate myself socially.  I am contemplating three choices for that meal: just being polite and eating what I am served,  preparing an extra dish to share with the group, or just eating the dishes that are most in-line with Paleo.  I have always been the weirdo of the bunch when it comes to food so this really shouldn't be an issue at this point but I still feels a bit hesitant to explain this new way of eating to everyone.

Yesterday was Day 3 of R&R week.  Just like Monday I hit the trail for a short 3 mile run.  I am glad to report that it was better than Monday's run and I actually was able to relax and enjoy the slower pace I commited to.  Again I ended my run at Pure Austin for a quick, light Crossfit inspired kettlebell workout.  I used a 25 lb kb for 15 sumo deadlift high pulls, 15 lunges holding the kb and 21 kettlebell swings for 3 rounds total.  I felt strong and energized as I walked home from the gym.

My fuel was as follows:

Breakfast 8:00 a.m.
3 egg whites
1/2 c chopped green peppers and onions
1/4 c chopped baby bella shrooms

Snack 10:30 a.m.
1/2 Chocolate Hazelnut Larabar

Lunch 12:00 p.m.
3 oz oven baked salmon
salad of field greens, spinach, beets, carrots, pineapple

Snack 4:00 p.m.
1/2 c canteloupe
1 oz prosciutto

Dinner 8:30 p.m.
Shrimp ceviche with cucumbers, avocados, tomato and peppers
1/4 c Coconut Bliss Dark Chocolate

R&R Days 1 & 2

With Crossfit Central closed for a week of R&R, I decided to get in an extra run and a light Crossfit inspired workout on Monday and Wednesday.  I typically run 4 miles but in honor of the whole R&R thing, I decided to run 3. 

My plan was to take it easy and just run for the pleasure of getting outdoors, enjoying the sunshine and moving my body.  In theory this sounded like a pleasurable, peaceful plan but on Monday in reality it was quite the opposite.  I found it difficult to relax and find a groove in a slower run.  I felt as though I was fighting myself the entire run and it wore me out!  I tried focusing on my breath but it just never felt comfortable.  It felt like swimming upstream.

I ended my run at Pure Austin, a gym that I'm a member of but rarely set foot in the door, let's just say it's not my kind of place.  But in need of kettlebells, I was willing to suck it up and face that uncomfortable feeling I get everytime I walk through the doors of this place.  The kettlebells are located in an area with dumbells, bosu balls, foam rollers and medicine balls.  It's a small space and it was fairly crowded with people stretching, doing abs, dumbbells and a trainer with his client, no one was touching the kettlebells.  I grabbed a 20 lber and headed for the far back corner of the room.  I decided to stand in front of a mirror to observe my form as a learning tool which was very helpful as I discovered that for the most part my form is actually really good.  I pumped out 15 sumo deadlift high pulls, then 15 kettlebell pass through lunges and ended with 21 kettlebell swings.  After running 3 miles, my legs were a little noodle-like during the lunges so for round 2 I decided to shift to just holding the kettlebell at my chest.  3 rounds was enough to keep this workout light so I stopped there and walked home enjoying the cool evening breeze.

Tuesday night I did my usual vinyasa class at Black Swan and it was really nice.  A good counter to my run and kettlebell workout from the night before.

Fuel for the past 2 days:

Monday:

Breakfast 7:45 a.m.
3 egg whites
1/2 c chopped green pepper and onion
1/4 c chopped baby bella shrooms

Snack 10:30 a.m
1/2 Chocolate Hazelnut Larabar

Lunch 12:00 p.m.
1 slice of Paleo Meatloaf
1/2 cup sauteed zucchini and carrots

Snack 3:30 p.m.
1/2 c canteloupe
1 oz prosciutto
splash of basalmic vinegar

Dinner 8:45 p.m.
1 slice Paleo Meatloaf
arugula salad with lemon juice and olive oil
1/4 c Coconut Bliss Dark Chocolate

Tuesday:

Breakfast 8:00 a.m.
3 egg whites
1/2 c chopped green pepper and onion
1/4 c chopped baby bella shrooms

Snack 10:30 a.m.
1/2 Key Lime Pie Larabar

Lunch 12:00 p.m.
1 slice of Paleo Meatloaf
1/2 c sauteed zucchini and carrots

Snack 4:00 p.m.
1/2 c canteloupe
1 oz prosciutto

Dinner 8:45 p.m.
3.5 oz oven baked salmon
Spring green salad with spinach, beets, cucumbers and carrots
1/4 c Coconut Bliss Dark Chocolate


In case you wonder why I eat prosciutto everyday for a snack, here's why:

Nutrition
A serving of two slices (roughly one ounce) of Prosciutto di Parma® contains about 75 calories
6 grams of protein
6 grams of fat, roughly two-thirds of it the “good” unsaturated kind.

Because Prosciutto di Parma® has almost no carbohydrates, it is a wonderful choice for low-carb dieters. Endurance athletes such as bicycle racers and soccer players, in Italy and elsewhere, use Prosciutto di Parma® as an energy booster because it contains free amino acids, a “quick metabolizing” form of protein. Prosciutto di Parma® is also a good source of many B-vitamins, especially thiamin, and contains 500 milligrams sodium per serving.

A Source Of Energy
It is the free amino acids in Prosciutto di Parma® that provide the “quick energy” needed by mountain climbers, bicycle racers and other athletes. The metabolic process of neoglucogenesis converts amino acids to glucose, the body’s main source of energy. The sodium content helps replace lost electrolytes during endurance activities. And, because Prosciutto di Parma® is a cured meat with a relatively low moisture content, it can be carried on long hikes and climbs without fear of spoilage.

A Highly Digestible Food
Prosciutto di Parma® is valued by Italians as a protein source that is easily digestible.
During curing, proteolytic enzymes break down the long protein molecules into smaller molecules called amino acids. The high content of free amino acids is the main reason why Prosciutto di Parma® is so digestible.

Prosciutto di Parma® is nearly always served in very thin slices. It is, therefore, easy to chew and the digestive enzymes can go to work quickly and efficiently to break down the protein for absorption.

About Production

For centuries, Prosciutto di Parma® or Parma Ham®—the names are interchangeable—has been prized for its enticing aroma and incomparable flavor. By law this famous ham can be made and cured only in the gently rolling countryside near Parma, Italy.

Four ingredients are essential to the production of Prosciutto di Parma®: Italian pigs, salt, air and time. Prosciutto di Parma® is an all-natural ham--additives such as sugar, spices, smoke, water and nitrites are prohibited.

Making a Parma Ham® is a long and painstaking process. The curing is controlled carefully so that the ham absorbs only enough salt to preserve it. By the end, a trimmed ham will have lost more than a quarter of its weight through moisture loss, helping to concentrate the flavor. The meat becomes tender and the distinctive aroma and flavor of Prosciutto di Parma® emerge.

On My Own

Today is the 1st Monday since January 4th that I have not attended a Crossfit Class and I am feeling a bit uneasy.  As I mentioned last week, Crossfit Central will be closed this week for regularly scheduled classes since classes run in 4 week cycles and April has 5 weeks.  This week has been proclaimed a week of R&R (rest and recovery) by the CFC coaches but I am still struggling with this idea.  I have made such progress and I am afraid that one week off will mean taking 2 or 3 or 4 steps back.  I had originally decided to make this a week of extra public yoga classes and runs on the trail but am now toying with the idea of adding in a light WOD following my runs today and Wednesday.  Here's what I'm thinking:

Monday:
Run 3 miles
3 Rounds:
15 kettlebell sumo deadlift high pulls
15 kettlebell lunge pass-throughs
21 kettlebell Swings

Tuesday:
Vinyasa Yoga with Lilyana

Wednesday:
Run 3 miles
3 Rounds:
25 push-ups
25 sit-ups
25 jump squats

Thursday: 
REST :-)

Friday:
Run 4 miles

Saturday:
Vinyasa Yoga

Tried out Paleo Meatloaf last night.  I have never made meatloaf in my entire life so I was in the dark on this one.  I did not make a sauce to start with but after baking and tasting decided it needed a little somethin', somethin' so I cooked diced tomatoes, tomato paste, garlic salt, pepper and a splash of agave crack :-) and spooned on top of each piece as it was served.  Overall, it was tastey but not delicious and was a little dry and dense.  Mr. X ate 3 pieces and thought it was great but it really didn't thrill me so I don't think I will be revisiting that recipe.

Friday night after my run, Mr. X and I headed over to Opal Divine's for dinner.  Since goining paleo we have gone to OD's almost every Friday night for dinner.  It's a nice little walk over from our place and the people watching is fun from the 2nd floor porch so we always snag a table up there.  I like OD's because they are very accomodating with my food prep and the margaritas are paleo friendly at only 5 grams of carbs! 

Speaking of alcohol, I really notice the affect of alcohol on my body since I started eating paleo style.  2 drinks is definitely my stopping point, any more and I feel like crap!  I have tested this 3 times now with the same result so I am trying to stick to a 2 drink limit.

Saturday I went to Vinyasa Yoga and since it was so beautiful outside yesterday, I went on a walk around the lake with Mr. X.

My food for the weekend looked like this:

Friday 4/23/10:
Breakfast 8:00 a.m.
3 egg whites
1/2 c chopped green pepper and onions
1 small mandarin orange

Snack 10:30 a.m.
1/2 Key Lime Pie Larabar

Lunch 12:00 p.m.
6 Boiled Shrimp
Salad of field greens, cabbage, beets and carrots

Snack 3:00 p.m.
1/2 c canteloupe
1 oz prosciutto
splash of basalmic vinegar

Snack 5:00 p.m.
1/2 Key Lime Pie Larabar

Dinner 8:30 p.m.
Opal Divine's Bubba Burger w/ no bun, no cheese just hot wing sauce, japaleno peppers and grilled onions, side of guacamole, and side salad with no dressing.  2 "paleo" margaritas on the rocks with salt.

Saturday 4/24/10

Breakfast 8:30 a.m.
2 eggs whites
1/4 c chopped green peppers and onions
1/2 c canteloupe
1 oz proscuitto

Lunch 12:30 a.m.
6 Boiled Shrimp
Salad of field greens, spinach, cabbage, beets and carrots

Snack 4:00 p.m.
Chocolate Hazelnut Larabar

7:00 p.m.
1 glass of champagne upon arrival to the opera

9:00 p.m.
1 glass of champagne at intermission

Dinner 10:30 p.m.
Carpaccio with arugula, lemon and horseradish sauce
2 glasses of red wine

Sunday 4/25/10

Breakfast 9:00 a.m.
Paleo Pancakes

Lunch 12:30 p.m.
6 boiled shrimp
Salad of field greens, spinach, cabbage, beets and carrots

Snack 3:00 p.m.
Chocolate Hazelnut Larabar and a hand full of pistachios

Dinner 8:30 p.m.
1 slice of paleo meatloaf
oven roasted asparagus cooked in olive oil, sea salt, and garlic
1/4 c Coconut Bliss Dark Chocolate

I have hit a plateau with my weight loss, still bouncing between the 8 and 9 lbs.  I really want to get over the 10 lb hump before I have my Spartan 300 Challenge benchmark weigh-in on May 8th. With this week being the R&R week I'm tightening up on my eating and going more Zone/Paleo to see what happens.

OK! OK! I'm Getting Off My Knees!!!

Back in the day I could pump out REAL toe push-ups with no problem.  As a yogi, I do tons of Chatarunga Dandasanas everyday so I assumed that  my hiatus from full-on push-ups would not affect my ability to hit the deck and give 'em 20.  But alas, I was WRONG! WRONG! SO VERY, VERY WRONG!  Sadly, I'm now one of those females who pitifully drops her knees to the ground and shamefully does SISSY push-ups.

Keeping in mind that Crossfit is scalable to any fitness level, knee push-ups are acceptable as a starting point or for those with limitations that do not allow the straight-legged version. My coach has never berated me to get on my toes but does encourage doing as many toe push-ups as possible before resorting to the knees.  I am pretty strong at knee push-ups now and had been playing around with getting up on my toes but not seriously until I read this post:

Get Off Your Knees

Wed, Apr 7, 2010
Articles, CFW Daily

Nobody is going to like what I have to say today.

Women, get off your knees.

Seriously. I was in class the other night and I watched lots of strong women in a metcon on their knees.

WTFO?

Stick with knee push-ups and you know what you’re going to get really good at? Knee push-ups. That’s it. Not real push-ups. Not ring push-ups. Not even holding plank position.

See, in a knee push-up you just shortened your body length. You gave yourself a big advantage. Stop babying yourself. You’re stronger than that and you’re going to get even stronger.

Do tire push-ups, bench push-ups, ring push-ups, wall push-ups. If you don’t have real honest-to-God, chest-to-deck push-ups, then do whatever you have to do in order to get the push-ups done. Tire, rings, wall. But NEVER knee push-ups.

Seriously. Simply decide that you would rather eat glass than ever go to your knees again.

If you have real push-ups and you start to fail in a metcon, you know what to do? Shake out your arms, change your hand position, rest a second, etc. But for the love of She-Ra, don’t go to your knees! Get those push-ups one by one if you have to, go to the tire if you have to, go to the bench. But stay off your knees!

And if you don’t have real push-ups? Then work those wall push-ups, those tire/bench push-ups, those ring push-ups again and again and again. Then try working your real push-ups. Start wherever you have to. Then increase your range of motion until it’s perfect.

And I don’t just mean at CrossFit. Do them now, in your office, at home, in your classroom — wherever you happen to be right now, kicking butt and taking names. Drop.

Push-ups can be done anywhere and, if you want to get better at them, you simply have to do more of them — and you have to STOP doing them on your knees. So, pick a number: 30 push-ups a day, 50 push-ups a day, whatever. Sprinkle them throughout your day — 5 here, 10 there. Grease the groove. Get stronger bit by bit.

If you want to own your world — seriously wake up every flippin’ day of your life and feel like you can do anything, be anything, conquer anything — then you need to work on conquering two things in the gym: Your push-ups and your pull-ups.

Because once you own those b******, you will see, feel, and think about yourself and this world differently. Nothing will stand in your way.

Honest to God, you will park your car at work and kick the door open, even if you’re wearing heels. (Now, that’s an image!) You will be so ready to do, to achieve, to really be something in this life. The world will be yours. Make it so.

Get off your knees.

I really don't like the taste and texture of glass, so I've made a commitment to get off my knees and do at least 20 push-ups a day.  As the post suggests, I sprinkle them throughout the day and do as many as I can during my CF warm-ups and WOD's.  My goal is to be able to do all 50 push-ups on my toes in the Spartan 300 Challenge on June 26th and then kick my office door open wearing heels and shout out in my best She-Ra voice "I own those bitches!".


Fuel Log 4/22/2010

Breakfast 7:45 a.m.:
Paleo Pancakes - 1 banana, 1 egg, 1 tbsp almond butter, 1 tbsp coconut oil

Snack 10:00 a.m.
1/2 Key Lime Pie Larabar

Lunch 12:00 p.m.:
2 c spaghetti squash
1 c homemade spaghetti sauce with ground beef
1 small mandarin orange

Snack 3:00 p.m.
1/2 Key Lime Pie Larabar

Dinner 8:30 p.m.
1/2 lb baby back ribs
2 c kale cooked in vegetable broth, garlic and red pepper
1/2 c mashed baked sweet potato sprinkled with cinnamon
1/4 c Coconut Bliss Dark Chocolate

Today was my rest day so no workout to report. 

I Flipped A Tractor Tire Y'all!!!

I know you my find it hard to believe being that I am from Alabama/Georgia that I have never flipped a tractor tire in my life until last night but it's true and I LOVED it!!!  When I arrived at CFC last night for my class, the 6:45 ladies were chit-chatting and watching the 6:00 group finish their WOD.  Someone called our attention to the fact that those 6:00 ladies were flipping a tire and that we must be tire flipping in our WOD.  I was like, no way, I checked the WOD on Crossfit Central Women and there was no mention of any tire flippin'.  This tire flippin' idea freaked me out a little bit I must admit.  I thought there is no way I can flip a freakin' tire!

Coach Crystal called our class to circle up and we started with a warm up of the usual:
3 rounds of running in place with high knees then to fast feet then to jumping jacks
3 rounds of 10 air squats (hips deeper than the knees), 10 push ups (the last 10 were Spiderman push ups which involves alternating bending the knees to touch your shoulder as you lower down), and 10 rotations at the waist. 
Running drills of high knees, butt kicks, punter kicks
Side lunges and lunges with twists
800 meter run for time (5:32 - 2nd to finish)

WOD:
15 kettle bell sumo dead lift high pull (Elite Weight 16kg)
15 dumb bell shoulder press (Elite Weight 30 lbs EACH hand)
13 kb sumo dead lift high pull
13 db shoulder press
11, 9 , 7, 5, 3, 1
10 minute time limit

Again, I underestimated my ability and went light at 14 kg on the kettle bell, I would've so had 16 with no problem!  I guessed correctly on the the dumb bells going for the 15 lber's.  I was the first to finish the WOD in 7:16.  Let me be honest and say that the top 3 6:45 superstars were not in class so I would have been 4th or 5th had they been present.

Coach Crystal had us circle up again and explained that we were going to do a little extra work.  She had us partner up and explained that we would do 3 rounds of tire flipping from point A to B and back, 25 air squats and 50 mountain climbers.  There were only 2 tires so we would go 2 teams at a time.  My partner Kirsten and I stepped up to the tire to go first with no hesitation!  I had no idea what to expect since I had never flipped a tire in my life but when Coach Crystal said "GO!" Kirsten and I  flipped that tire with ease.  Moving in perfect sychronicity we beat the other team!  It was one of the most empowering things I have ever done in my life and I can't wait to do it again!  My arms and hands were covered in black dust and I loved that feeling of having worked so hard and actually gotten dirty! 

I am so enthusiatic about CF that I share it to the point of being obnoxious at times, ask my family, friends and co-workers that aren't CFer's.   People always ask me what exactly is CF and I explain it's constantly varied, functional movements done at high intensity and is scalable to any fitness level.  The next questions is usually to describe a workout.  Recently while sharing with a co-worker that we had practiced holding handstand for 30 seconds over a couple of rounds during a WOD another co-worker overheard and asked what the point of doing a handstand was in a workout.  He went on to joke, "do you think someone is going to mug you, hold a gun to your head and threaten to shoot you if you can't hold a handstand for 30 seconds?".  So in response to this wise guy or to any of you non-CFer's out there reading this questioning the necessity of my new tire flipping skill,  the reason would be best summed up in the words of Ms. Monique Ames of Crossfit Evolution's Paleo Chix blog post "Functional Fitness AKA Crossfit":

It’s not isometric gym machines, step classes, or Bosu ball training.


By definition, Crossfit is “constantly varied, high-intensity, functional movement.” At CrossFit Evolution, we know that constantly varied means that we change the warm-up, the skills to be practiced, and the workout, every single day. Of course, we also change the exercises, the reps, the sets, the load, anything we can think of. High-intensity is just your absolute best effort at that particular time. But what is functional movement exactly?

Functional means useful, useful to you and your body. For example, the lateral raise machine at your local “no fitness” gym. You sit in it and raise both arms simultaneously 90 degrees from your sides to shoulder height. WHEN are you EVER going to need to do that in the real world? We don’t fly by flapping our arms so how useful is that movement?

NONE. Yeah, I know “they” say that it develops the medial deltoid, but so does the snatch. In case you don’t believe me, HERE is a cool little demo of me snatching and then clean & jerking. Tell me that it’s not functional and using almost every muscle in my body! Not only does the snatch develop ALL the major muscle groups in your body, but it does it safely (at loads applicable to your training)… can’t say that about the lateral raise machine. This brings us to the next point.

Functional means using universal motor recruitment patterns that are multi-joint and trigger a wave of muscular contraction from core (trunk) to extremity (arms and legs), to move the body or external object efficiently. Since these motor recruitment patterns are universal (your body was designed to do them), they are safe. Of course, don’t read that and think that you can suddenly back squat 200-300 lbs just because you’re a “big guy” or you “used to lift it back in the day”. Everything takes practice, training (not the same as practice), and the ramping up of added weight.

Functional also means essential, essential for maintaining your ability to move freely. If you want your kids to excel at sports… they need functional training on top of their sport specific training at school. Chances are, their baseball coach is teaching them all they need to know about playing baseball and teaching them specific skills. But what about making them stronger, faster, more powerful as it relates to basic physical fitness?

If you want to keep your parents out of the nursing home and living independent of you… they need functional training to keep them strong enough to be able to walk, to sit and get up, to pick up things, to just be able to do things for themselves.

If you want to be able to have the energy and ability to play with your kids and do “fun, adventurous” outings with them… you need functional training to build the strength in your knees, back, and shoulders (the most common aches & pains of adults aged 30-50). It can be done. Don’t shortchange yourself. Enjoy life the way it was meant to be… full of energy and hope, excitement, and ability.

Benefits of Functional Exercise

1. Superior cardio respiratory adaptation: it’s better that doing mind-numbing time on the treadmill, elliptical, stairs, or bike. Also better (and faster) than any conventional endurance training. Note: in my opinion, the ONLY good use for conventional endurance training (not to be confused with participating in an endurance event) is that you are punishing yourself and want to break your body down by forcing massive miles (and wear ‘n tear) on it and would like to look much older than you are. Don’t believe me? Google it. Pictures speak a thousand words (sprinters vs endurance).

NOW: for any competitive endurance athletes that I just offended, there’s a better way to train for your event without putting in all the hours and miles on a daily basis. Of course, it’s wise to log in some specific endurance training, but it’s not as much as you think, not even close. Do your body a favor and check out Crossfit Endurance for more specific info. Try it for 1-2 months and you’ll see and feel the difference in the way you feel and the way you perform.

2. Essential to fitness and health: the ability to move freely, through the full range of motion, without pain will add life to your years and years to your life. Start practicing correctly: the basic squat, deadlift, and press, using a stick. Anyone can do that. The stronger you are or get, the more weight on the bar. Simple.

3. Effective rehabilitation from injury: a rehab therapist is going to work on core (trunk) movements that are functional (natural) in order to fix you. There is no weight or light weight involved. The scalability of the crossfit program is what uniquely qualifies it for rehab therapy. You’ll learn movements that will strengthen the injured area but also it’s surrounding joints and musculature, so that it’s chance of re-occurrence will lessen.

4. Truly safe protocols: these are the movements your body was designed to perform and needs to perform for continued independence.

Squat = sitting, getting up, and going to the bathroom

Deadlift = picking up anything off the floor, like or toys

Press = putting something overhead, like a stack of dishes

Clean = picking up something heavy and carrying it, like your child

Push-up = picking self up after a fall

Pull-up = pull a loved one to you or climb a fence

The list goes on and on…

5. Powerful neuroendocrine response: this results in an increase of free circulating hGH, an insulin like growth factor, and testosterone (GUYS…are you paying attention? Ladies… you don’t have much testosterone in your bodies to be released so don’t worry). Remember, muscle growth is good for everyone. Metabolically, this will cause your body to burn more calories (fat), enhance tissue repair, and improve nitrogen retention. Neurologically, your brain learns to work and fire more efficiently.

6. Develops core (trunk) strength: again, this is not Bosu ball stuff. Real core strength entails the ability of the trunk (your mid/lower back and abdominal muscles) to protect your spine, also called midline stability, during the course of weight and power transfer through the trunk. Why is this important? Anytime you need to punch, throw, kick, jump, lift something extremely heavy, or anytime you need power… you’ll need midline stability… you’ll need a truly strong core.

7. Unparalleled general physical fitness: no other so-called general fitness program will develop what crossfit can develop and certainly NOT to everyone. The members of our gym come in all sizes and shapes. They are fit or unfit (but give them a month). They are not injured or injured all over. They are healthy or not-healthy, taking various medications (but give them a couple months). They are too thin or too heavy. They are strong or not strong. They used to be active or they never have been. They are young or old. No matter what the circumstance or who, they have ALL become better, healthier, & stronger because of crossfit training.

'nuff said!

Fuel Log for 4/21/2010:

B'fast 8:00 a.m.:
3 egg whites
1/2 c chopped green peppers and onion
1/4 c chopped baby bellas
1 tsp coconut oil
1 cup of Yogi Tea Rejuvenation Green Tea w/1tsp agave nectar
1 small mandarine orange

Snack 10:30 a.m.:
1/2 Cashew Cookie Larabar

Lunch 12:00 p.m.
2 c spaghetti squash
1 c spaghetti sauce with meat sauce

Snack 3:30 p.m.
1/2 c diced canteloupe
1 oz prosciutto

Snack 6:00 p.m.
1/2 Cashew Cookie Larabar

Dinner 8:15 p.m.:
squid salad with sea vegetables
salmon sashimi

Snack 9:45 p.m.
1 small mandarine orange
11 oz coconut water

Skinny Jeans Now Fat Jeans!

Over the Christmas holidays while on a visit to see my sister in Dallas she talked me into buying a pair of "skinny jeans".  Reluctant to do so for several reasons including #1 my age,  #2 my body image and #3 I had a plan to lose weight and didn't want to waste money on a pair of jeans I would not be able to wear for long, I walked into the Gap and plopped down about $50 on a pair of skinny jeans.  I was pleasantly surprised at how cute they acutally looked especially with longer sweaters that covered my big a$$ and tucked into stilleto boots that made my legs look 2 ft longer.  They are made out of stretch fabric like most denim today so they were pretty forgiving but still as the name implies were pretty much skin tight.  I wore these jeans occassionally over the winter but still preferred the other bootcut styles in my closet.

Typically I wear a dress and heels to work but since I would be alone in the office today, I decided to wear something more casual.  While brushing my teeth, I skimmed through my casual clothes and decided to give the "skinnys" a go with a pair of flat sandals giving my legs and feet a respite from the torture devices I wear as shoes most days.  After breakfast, I slid the skinnys on and noticed that they felt weird  but thought I already have them on, let's just go with the plan and off to work I went.  Now half way through my day, it hit me that the weird feeling is the sensation of baggy pants syndrome!  Since I don't have a full length mirror at home, I decided that maybe I should go check them out in the full length mirror in the bathroom at work.  Sure enough my skinny jeans are skinny no more!  They now more closely resemble baggy jeans from the 1980's!  I have 2 hands worth of space in the waiste and can pull them down without unbuttoning or unzipping them! WOO-HOO!!!  I guess these jeans will be going to the back of the closet to R.I.P. with the rest of my fat clothes and jeans!  Good riddance fat skinny jeans :-)

I got another surprise last night when I went to take Lilyana's class at Black Swan, she was not teaching!  Instead the wonderful Tyler led us through a super sweaty, super flexy, super strong class and he gave me some super juicy adjustments to open my hips more deeply in a couple of poses.  Although my clothes were ringing wet and my mat had become a slip and slide by class end, I felt like I was floating on air as I walked home!  Thanks Tyler!

At the beginning of my Crossfit journey my CF workouts were having a less than desirable impact on my yoga practice.  I was very sore most days from my WOD's which affected my flexibility.  I knew that this was just temporary and that my body would adjust and things would come back into balance I just had to be patient.  Last night I realized that the shift has occurred and that not only am I stronger, my body has returned to its more bendy, flexy state.  HURRAH!!!!!

My fuel log is not quite as exciting as the rest of my report since it is practically a carbon copy of Monday's but here ya go:

B'fast 8:00 a.m.:
3 egg whites
1/2 c chopped green peppers and onions
1/4 c chopped baby bella mushrooms
1 tsp coconut oil
Yogi Tea Rejuvenation Green Tea w/1 tsp agave crack, I mean nectar :-)
1 small mandarine orange

Snack 10:00 a.m.
1/2 German Chocolate Larabar

Lunch 12:00 p.m.
2 c spaghetti squash
1 c homemade spaghetti sauce with meat

Snack 4:00 p.m.
1/2 c diced canteloupe
1 oz of prosciutto

Snack 6:00 p.m.
12 pistachios

Dinner 9:00 p.m.
3 oz oven baked salmon
1 c kale cooked in vegetable broth with garlic and red pepper
1 c mashed baked sweet potato with a dash of cinnamon
1 small mandarine orange

I am looking forward to tonight's WOD: 15 kettle bell sumo dead lift high pull (16kg elite weight)
15 dumbbell shoulder press (30 lbs elite weight), 13 kb sdlhp13 db shoulder press, 11, 9 , 7, 5, 3, 1.  Learning my lesson from Monday night when I went too light in weight, I will start with 14 kg for the kb and 20 with the db's and scale back if necessary.  I'll let you know how that goes tomorrow :-)

Separation Anxiety!!!!

Tonight was an evening of separation anxiety for me :-( First, Coach Lauren had to sub for Coach Crystal because Coach Crystal had an important Advocare RAH! RAH! to attend. I like Coach Lauren but I find comfort in routine when I'm new at something so the thought of Coach Crystal not being there made me a bit anxious. Despite my anxiety, I made it through the WOD successfully, more on that in a moment.

The second sucker punch of the evening came at the end of class just when I was starting to think things had gone ok without Coach Crystal. Coach Lauren announced during the cool down/stretch that Crossfit Central would be closed next week. As soon as the words left her mouth I felt the panic rising. OMG!! Are you CF people crazy?!!! What am I supposed to do for a full week with no CF??!! I swear I immediately felt the muscles that I have worked so hard to develop over the past few months shrink while my body simultaneously blew up with the 8 lbs I've managed to lose! What in the H-E-DOUBLE-HOCKEY-STICKS am I supposed to do with myself next Monday and Wednesday night?!! In a panic I immediately started asking everyone around me if I heard correctly and they confirmed. A million thoughts raced through my head as I tried to sort out just what I would do to remedy this potential tragedy. Coach Lauren continued to talk about this being the perfect opportunity to rest and how important rest is in our workout recovery and all of the great free workshops on diet, nutrition, Trigger Point and yoga classes that would be offered during this week off but all I could think is I have been resting for the past 3 years people, I need to move my a$$ not rest and recover it!!!

Class was dismissed but I could not accept the fact that there would be no WOD's next week. This could truly spell disaster for me. It could mean all of those clothes I went shopping for in the back of my closet this weekend that I had not been able to wear for more than a year would have to be returned because a week without CF would surely equal at least 10 lbs and 2 clothes sizes.

In my shock, I reached out to a few of my classmates and asked how they planned to deal with this disaster but they didn't seem to be as affected as me. A couple suggested getting together and doing a WOD on our own but I vetoed that idea right away on the basis that none of us could be trusted to work to our full potential without Coach Crystal. Getting no help from my CF comrades, I sulked out the door but then inspiration struck, I'll hire Coach Crystal for a personal training session! Yes, that would be perfect! I would have her all to myself and we could even work on my pull ups! As I got in my car and started my drive home I made a plan to e-mail her. As I penned the e-mail in my mind, I was suddenly struck by the thought that she said would say no to a session and that I needed to honor this week of rest and recovery.

DENIED, DENIED, DENIED!!! I just knew I would be so I gave up that plan. Feeling rejection and greater panic I called my CF junky sister in search of consulation. She was as shocked as me to hear the news and listened sympathetically as I talked my way through a multitude of schemes and plans to find a solution. Finding no valid solution, I tried to pacify myself with the idea of running 3 times next week and doing some extra yoga classes.

As soon as Mr. X walked through the door, I blasted him with the news. His first reaction was to laugh at my state of panic as I ran through my litany of hair-brained ideas. After listening patiently, he explained that he thought that a rest and recovery week was an excellent idea and that I should honor it. He reminded me that it was perfect timing since I would be starting my Spartan 300 training in 2 weeks which means extra workouts weekly. Yes, I agreed what perfect timing as a sense of calm washed over me.

So next week there will be no WOD's for me. I will run a little more, enjoy a few more public yoga classes, rest and recover.

Last night's WOD went splendidly. We started with our usual warm-up of about 30 push ups, squats, jumping jacks, running drills and finished off with a 400 meter run. Our Olympic lift was the press, easy breezy! We had 3 sets of 5. I started with the 35 lb bar as my warm-up and it was light as a feather so I gathered up 2 10 lbs weights and 2 5 lber's. First set I did 55 lbs, 2nd set I stacked on 10 more for 65 lbs and finished strong by adding 5 more lbs for a final set of 70 lbs. Next came the WOD and I completely underestimated my ability. We had 2 rounds of 20 box jumps, 20 kettle bell clean and press and 20 kettle bell pass-through lunges. I chose a 12" box, elite was a 24" and a 10 kg kettle bell, elite was 16kg. I finished the WOD in 7:16 which pleased me but I felt as though I had not challenged myself enough. I should have gone for the 14" box and a 12 kg kettle bell. Note to self for future, always start big and scale down if needed!

My food log is quite boring, same old same as I explained in my post yesterday that my creative juices just weren't flowing when I went shopping for the week. Here's the run down anyway:

B'fast 8:00 a.m.
3 egg white
1/2 c chopped green pepper and onions
1/4 c chopped mushrooms
1 small mandarine orange
Yogi Tea Rejuvenation Green Tea w/1tsp agave nectar (yes, I'm still on that crack back but down to a tsp a day in my tea)

Snack 10:00 a.m.:
1/2 German Chocolate Cake Larabar which I only ate because I was playing accounts payable person in my office yesterday and dealing with large bills make me nervous so I really ate out of emotion not hunger but boy was it yummy!

Lunch 12:00 p.m.:
1 c spaghetti squash
1 c homemade spaghetti sauce with meat

Snack 3:00 p.m.
1/2 c diced canteloupe
1 oz prosciutto
splash of basalmic vinegar

Dinner 8:45 p.m.:
3 oz salmon oven baked
2 c kale cooked in vegetable broth with garlic and red pepper
1 c sweet mashed baked sweet potato with a dash of cinnamon
11 oz Naked Coconut Water http://www.nakedjuice.com/#OurJuices/Background/MainMenu/Families/PureJuice/bottle2

Tonight I Vinyasa with the lovely Lilyana at  Black Swan at 7:00 p.m. come join me if you're not busy!

Weekend Recap

It was a great weekend despite the lack of sunshine :-) I started the weekend off with a great run Friday afternoon, my usual 4 mile loop around Town Lake. It was raining lightly which doesn't bother me and the temperature was perfect!

I have always had a very strong cardio vascular system so that part of running has never a problem for me. My legs tire way before my heart and lungs but lately I've noticed a shift. Over the past few months since starting Crossfit my legs feel much stronger in my runs. It has been a gradual evolution and now it seems that my heart and lungs are having to play catch up! On my Friday run it became even more evident. I could feel more power in my legs than before and I was enjoying the sensation of running faster so much but soon noticed that my lungs and heart were having a heard time keeping up. It's a very strange feeling for me and at first I was concerned but I'm enjoying it now knowing that I'm in that place of gaining strength where I was once weak and ultimately will find balance between the two.

I have this slightly OCD thing where beginning and ending points are very important to me. I always like to start my run in the same place and end in the same place. Living downtown, I just walk down to the trail and hop on at the same place every time. My walk to the trail and my run were always completely seperate in my mind and I did not set my legs in running motion until my feet hit the trail. Recently, my runs have extended into what used to be my walk to and from the trail. It began one afternoon when I decided to run up the winding, steep dirt trail that I must walk on my to and from the trail. It was at the end of my run and I was tired and ready to stop but something inside me said keep going, just push through the exhaustion and pick up your tired legs and go and I did it! Crossfit has conditioned me to push through the exhaustion and the voice inside my head that tells me to stop when I can actually push through and go further. When Coach Crystal calls 1 minute or 30 seconds left in a workout, I somehow always find a second wind to pump out those last few reps with more power and speed than I thought I could. So now the distance between my run and my walk to and from my run has become shorter. The minute I step over the railroad tracks now, my legs go into running motion. I now run down to the trail and back home from the trail. When I need a little inspiration to push myself up that steep, winding dirt hill at the end of my run or when I find myself facing a hill with dread I think of this Crystal 2009 CF Games Sandbag Sprint and charge my way forward :-)

After my run, Mr. X and met friends for dinner at Asti. One of the questions I get from people about my new Paleo diet is "how do you eat out?". Well, it's very simple and in some ways easier than back in the day when I was a vegan. For example, at Asti I ordered the salmon cooked without the breading they sprinkle on top to add a little crunch and it came with cauliflower, sun-dried tomatoes, capers and olives. It was filling and delicious!

Saturday morning at 9:00 I went to my dear friend Kimberly's Vinyasa yoga class. We hit all the spots my body needed, thanks Kimberly :-)

Following class I went home and made breakfast at 10:30:
2 egg whites with 1/2 c chopped green peppers and onions cooked in coconut oil
1/2 c diced canteloupe with 1 oz of prosciutto

I had an appointment at noon that lasted until 1:30 and had to run to Whole Foods to pick up stuff for dinner and lunch so I did not eat lunch until around 2:30:
1/2 lb of Baby Back Ribs from WF
Spring greens with cabbage, carrots and beets

Got hungry again around 4:30 and knew we wouldn't be having dinner until at least 9:00 so I had a German Chocolate Larabar :-)

Mr. X has a Saturday tradition of eating steak for dinner, he has done this for as long as I have known him. Now that I eat meat, I've joined him in this tradition and we cooked out some absolutely delicious grass-fed, locally grown ribeyes. I made a side of mushrooms sauteed in olive oil, garlic salt, pepper and red wine and a side of spinach cooked in olive oil and garlic. It was all so yummy!

After my Hatha Flow class with Kimberly yesterday, I went to WF's to buy groceries for this week's lunches and dinners. I had planned to get creative this week and try some new recipes but was lacking the time and creative energy so I just bought my usual staples:

Kale
Green Peppers
Sweet Onion
Sweet Potato
Mushrooms
Spaghetti Squash
Canteloupe
Mandarine Oranges
Salmon
Egg Whites
1 lb 96% lean ground beef
Yogi Tea Rejuvenation Green Tea
Assortment of Larabars
Prosciutto
Naked Coconut Water

I made spaghetti sauce with meat and spaghetti squash for 4 lunches and will have the salmon, kale and sweet potato for 2 dinners. I usually go out for dinner with Kimberly on Wednesday night and then on Friday and Saturday with friends and/or Mr. X so I will go back to WF's to pick up some fresh seafood for Thursday's dinner and have the left overs for lunch on Friday.

Since I was going to be busy whipping up my lunches and dinners for the week, I just bought some prepared Blackened Catfish for dinner and made a salad of Spring greens with cabbage, carrots, beets and cucumbers from the WF's salad bar for dinner last night and had 2 mandarine oranges before bed.

The CF WOD for today looks like fun:

press 3 X 5
2 Rounds of:
20 box jump(24in)
20 kb clean and press (16kg) (10 R/10 L)
20 lunges with KB (pass through)

I'll report my results here tomorrow so stay tuned :-)

Paleo Pancakes Perfected!!!

So, I have been trying to perfect the Paleo Pancake for a couple of weeks and finally have it down! It's all in just the right amount of coconut oil, controlling the heat and making smaller pancakes. If you have no idea what a Paleo Pancake is, see the recipe below and give them a shot, they are so YUMMY!!!

1 Banana
1 egg
1 tbsp almond butter
1 tsp of vanilla
sprinkle of cinnamon
1 tbsp coconut oil

Mash banana until smooth in consistency, I use a fork and just mash until all the lumps disappear. Add egg, vanilla and cinnamon and blend well. Using a fork, mix in almond butter until blended completely and the mixture has a smooth consistency.

Heat coconut oil in a non-stick pan on medium heat. Pour small amout of batter into the center of pan and cook until edges are golden brown and center is bubbly, carefully release the edges of the pancake with a spatula then turn.

I eat these as I cook them since it usually takes a couple of minutes to cook each one and they are better served hot :-)

My cousin and his wife are lucky enough to have a friend who has chickens so they get to eat fresh eggs. Yesterday I received a dozen of these fresh eggs and can hardly wait to try them! I have not eaten eggs that were not purchased from a grocery store since I was a little kid at my great grandparents' farm. I took a peek at them this morning and just as my cousin promised, these eggs have shells in lovely hues of light blues, greens and beige. They are just marvelous!

Since beginning to eat meat again, I am dealing with the moral issues of animal treatment I avoided for so long by being a vegetarian. I have been working diligently to educate myself on buying the "kindest" meat and eggs possible. My cousins explained to me that the chickens that lay these eggs or "The Girls" as they are affectionately called, are treated like queens and loved very much so I am honored to receive their eggs :-) Last month's issue of Edible Austin magazine Edible Austin featured chickens, eggs and the farms that are working to grow happy, healthy birds so check it out.

On my first trip to the Whole Foods meat department I was thrilled to learn that they actively participate in the Global Animal Partnership 5 step Animal Welfare Rating Standards. I feel much better knowing that I can actually vote with my money by choosing to buy meat that has been grown responsibly, humanely and above the pitiful, typical industry standards. Since my issue was never really with ingesting meat but being an active participant in the cruel treatment of animals, this brings some relief to the guilt I still feel but am working to resolve. My belief is and always has been that God gave humans the gift of animals for many resources including the nourishing of our bodies. As gifts we should treat these animals with kindness and reverence as they give us the gift of health and life through the giving of themselves.

I will end this conversation by asking you to please see the movie Food Inc., if you have not already.




Thursdays are officially my rest days so no workout to report but here is my fuel list for the day. I was at a ceremony for most of the day with no food and joined my cousins for a very European afternoon celebration snack following, hence the wine and Aperol :-)

Breakfast 8:00 a.m.:
Paleo Pancakes

Snack 12:45 p.m.:
1 Coconut Cream Pie Larabar

Snack 3:30 p.m.:
Salami
Guanciale
Olives
Raw broccoli
Jicama
1 and 1/2 glasses of Cab
a "taste" of Aperol

Dinner 8:00 p.m.
Pot au Feu
Spring salad greens with cabbage, carrots and beets with basalmic vinegar and olive oil
1/2 c Coconut Bliss Naked Cocount and Dark Chocolate

Yep, it was a doozy!

So I mentioned in my last post that I had peeked at my CF WOD at Crossfit Central Women and it looked like a doozy, well it was!!! My class of about 12 shrunk to about 8 so the missing must have read ahead too and said HELL-TO-THE-NO! to this WOD and stayed home! Those of us that did show greeted each other with the same sentiments about what lay ahead of us, fear and dread!

10 Burpee Pull Ups
10 Long Jumps
10 Push Ups
10 Jump Lunges
X5
20 minute time limit

What's a Burpee Pull Up you ask? Check this out:



So it's that crazy jump down into a push up thing then jump right back up into a pull up you see Big Mike doin' here in this video. Personally, I am both vertically challenged and genetically missing the jack-in-the-box spring action to be able to jump and grab the bar. My CF coach says it's not a actually physical shortcoming but is all mental. Anywho, Coach Crystal kindly allowed those of us who are either physically or mentally challenged by this particular exercise to just jump up and try to tap, touch, grab on to the bar but, and this is a big but, after finishing the 10 burpee bar tap/touch/grab we had to do 10 decline pull ups. Thanks Coach Crystal :-) So I finished 4 rounds plus made it through all the burpees in round 5 and 4 decline pull ups. I was pretty proud of my outcome :-) For good measure, Coach Crystal had hold handstand 2x for 30 seconds. This was an absolute piece of cake! Since CF my HS's have become so much stronger, thanks to my new stronger shoulders and arms :-)

Fuel for Wednesday, April 14th:

Breakfast 8:00 a.m.:
3 eggs whites
1/2 c chopped green peppers
1/2 c chopped onion
1/2 c chopped baby bella mushrooms
1/2 tbsp coconut oil

Snack 10:30 a.m.:
1/2 Coconut Cream Pie Larabar

Lunch 12:00 p.m.:
1 c spagehetti squash
1 c spaghetti sauce with ground beef

Snack 3:00 p.m.:
1/2 c diced canteloupe
1 oz prosciutto
splash of basalmic vinegar

Snack 6:00 p.m.:
1/2 c Coconut Cream Pie Larabar

Dinner 8:30 p.m.:
3 shrimp and 2 scallops sauteed in olive oil and garlic salt
mixed field greens with beets, cabbage and carrots
1/2 c Coconut Bliss Naked Coconut and Dark Chocolate

Fitness and Food Log 4/13/2010

Breakfast 8:00 a.m.:
3 egg whites
1/4 c chopped green peppers
1/4 c chopped onions
1/4 c baby bella mushrooms
1/2 tbsp coconut oil
1 tangerine

Snack 10:30 a.m.:
1 Key Lime Pie Lara Bar

Lunch 12:15 p.m.
1 c spaghetti squash
1 c my homemade spaghetti sauce with 96% lean ground beef, green peppers, onions and mushrooms

Snack 3:30 p.m.
1/2 c diced canteloupe
1 oz prosciutto
Splash of basalmic vinegar

Snack 6:00 p.m.
6 pistachios

Dinner 8:30
3 oz oven baked salmon seasoned with garlic salt
2 c kale cooked in vegetable broth with red pepper flakes and garlic
1 c mashed baked sweet potato sprinkled with cinnamon
1/2 c mix of Coconut Bliss Naked Coconut and Dark Chocolate


Went to Lilyana's 7:00 Vinyasa class at Black Swan. I just love her classes. She is super sweet and enthusiastic and into holding poses like me. We worked on a lot of twists and the room was hot which is great for detoxing! Tyler was there to give adjustments and he gave me a really nice one in down dog and again in a supine twist. Since I was a little sore from Monday's CF WOD it was really therapeutic to go move and open my body :-)

I took a peek at Wednesday's CF WOD at Crossfit Central Women and it looks like a doozy! Will file a report on the details here once that mission is accomplished!

Food and Fitness Log #1

Part of my reason for starting this blog was to document my daily workouts and food intake. So here is my Food and Fitness Log for Monday, March 12, 2010:

Breakfast 8:00 a.m.:
3 eggs whites
1/4 c chopped green pepper
1/4 c chopped onion
1/4 c chopped baby bella mushrooms
1/2 tbsp coconut oil
1 cup of Yogi Tea Rejuvenation Green Tea
1 tsp agave nectar
1 tangerine

Snack 11:00 a.m.:1 Cashew Cookie Larabar

Lunch 12:45 p.m.:1 cup spagehtti squash
1 cup spaghetti sauce made by me from scratch :-) Here's the recipe for a batch. I've done this for the past 2 Sundays and divide it over a course of 2 lunches and 2 dinners.

1 cup of chopped green peppers
1 cup of chopped yellow onions
1 cup of chopped baby bella mushrooms
1 can of diced tomatoes
1 can of tomato sauce
1 lb 96% lean ground beef or bison
1 tsp Minced Garlic
Garlic Salt
Fresh Ground Black Pepper
Thyme
Basil
Oregano
Olive Oil

Sautee peppers, onion and garlic sprinkle with garlic salt and black pepper in olive oil over medium heat in a sauce pan. When peppers soften and onions began to become translucent, add diced tomatoes (I strain the juices from the tomatoes so that the sauce is not too watery). Add thyme, basil, and oregano. I don't measure my herbs but I would say I use about a teaspoon and a half of each. Cook mixture on medium heat until most of the liquid from the tomatoes has cooked out but the mixture is still wet. Add tomato sauce and heat until it bubbles, turn down to low heat and add mushrooms. Prepare ground beef by mixing with garlic salt and black pepper and then cooking in a pan on medium heat until browned. Add meat to the sauce, allow it to simmer over the next 30-45 minutes and voila!

Snack 6:00 p.m.:
1/2 Key Lime Pie Larabar

Dinner 8:30 p.m.:
3 oz oven baked salmon
2 c kale cooked with minced garlic, red pepper flakes and vegetable broth
1 c mashed baked sweet potato sprinkled with cinnamon
1/2 c mixture of Coconut Bliss Naked Coconut and Dark Chocolate "ice cream". This is not really an ice cream because it contains no dairy and is considered Paleo friendly. It is absolutely incredibly yummy!!! Check it out here http://www.coconutbliss.com/

This paleo diet thing definitely agrees with my body! I have lost 7 lbs since March 15th, I have more energy and the inflammation and pain I was experiencing in some of my finger joints has disappeared! I truly believe it is the elimination of grains, dairy and legumes. My mother is afraid that I am starving myself but as you can see by the amount of food I eat, I am definitely NOT starving!

If you want to know more about Paleo eating check this out:



4/12/10 WOD:

Deadlift 3 x 5: 90 lbs, 110 lbs, 120 lbs
3 Rounds of:
9 Pull Ups
15 Kettle Bell Lunges
21 Kettle Bell Swings
15 Kettle Bell Lunges
9 Pull Ups
21 Kettle Bell Swings

Elite Kettle Bell weight was 16 kg, I used 12 kg.
2 weeks ago after 85 pull ups and 100 push ups in my first ever "Angie" I shredded my forearms and ended up with swelling from just above my wrists to right above my elbow. So I knocked out the first 9 green band assisted pull ups with no problem but after the KB swings my forearms where starting to really tighten up and burn on the 2nd set of 9. Coach Crystal warned me to back off to avoid the "Angie" arms I had just recovered from and to move to jumping pull ups if I needed to. I hated to do it but I start training for the Spartan 300 Challenge in 3 1/2 weeks and I want to keep my arms happy and not shredded and swollen so I resorted to a mix of band kipps and jumps :-(

I finished 2.5 rounds when Crystal called time at 20 minutes (I think). I don't feel so bad about not finishing because I don't think anyone did except maybe superwoman Myriam :-) I see on CFCW Twitter that Julie R finished as RX'ed in 17:30. Don't know who Julie R since she is not in my class but WAY TO GO!!!!

Looking forward to a great Vinyasa class with Lilyana at Black Swan tonight at 7:00. Yoga is the perfect post CF physical therapy I can think of so check it out sometime if you haven't already :-)

Denial is not just a river in Egypt.

Another self-discovery I have made since beginning this Crossfit journey is my incredible denial of the physical shape my 40 something body has declined to over the past few years.

I moved to Austin still in my 30's at the height of my physical fitness. I had been working out with an incredible trainer, running about 35 miles a week and practicing yoga. Needless to say, I looked FANTASTIC!!! I worked as a yoga instructor full time, was constantly active, slept 8+ hours a night, and ate a really clean diet. I was at the top of my physical game in my early-mid 30's.

The lure of a better salary and my desire to enjoy the things in life that a yoga teacher's pay can not buy found me in a "real" job, an 8-5'er with mandatory happy hours, lunch and dinner meetings, more time sitting and less time to move my body. Physically things fell apart slowly. I continued to run and do yoga but my gym time went by the wayside. I didn't own a scale but knew the lbs were slowly creeping up by the way my clothes felt. I would try to eat better, which meant calorie restriction and up my miles on the trail. Soon my constricting clothes would loosen up and so would my discipline. In the winter I let the pounds pack on and panicked by the spring knowing if I had to wear a one piece that year that I had become that middle aged woman I knew I would NEVER be.

My mother is a young mother, only 18 years my senior so I have watched her move through the many stages of womanhood and the aging process. My mother is a beautiful woman who stands 5'1" and was blessed with the ability to eat whatever she wanted and maintain a petite body until she hit her 40's. Unlike myself, she never had to obsess over what she ate and exercise relentlessly. She was always the last one to leave the table because she ate more than anyone in the family. I think the first time she ever broke a sweat besides giving birth was when she bought the Jane Fonda workout video around 1982. As mother has aged, she has shared each step of the way, the good, the bad and the ugly! My reaction to the bad and ugly was always "that'll never happen to me!". When the weight began to creep up on her I chalked it up to the fact that she did not know how to diet or exercise properly/enough. She complained about how her body was changing and that it just seemed to get harder and harder to maintain control. I turned up my nose and thought that will never be me because I know how to exercise and to eat(diet/starve my body into submission).

About 3 year ago, I started to lose control of my body. It became more and more difficult to continue the cycle I had always depended on to stay "in shape". It took more severe calorie restriction and way more running than ever. I became exhausted by the process and decided it was time to throw in the towel. I believed that I was slowly but surely becoming that 1-piece wearin' middle age woman I had swore I never would be. I slowed down on the running and made my primary fitness practice yoga. I got lax in my diet, began to enjoy too much red wine and cheese telling myself that I needed to accept this as my reality. If I could not maintain the body I once had, I would just enjoy good food and wine not worry so much about the size clothes I wore or the numbers on the scale after all, I looked pretty good to be my age. Right? WRONG!!!

Deep down inside I knew I was wrong but I was scared and just did not know what to do. Mr. X, my genetically blessed, athletic boyfriend kept encouraging me to lift some weight. I defended myself and explained that running and yoga were enough and he just did not understand an aging woman's body. But with most things, he knew something I didn't. He is a smart man and knew me well enough to know that I was really miserable and living in denial. I still really wanted to look good in a bikini and to be strong and fast again but I just didn't know how to make that happen with this new body I found myself in. So reluctantly, I started to work out with weights and machines and it was as boring and monotonous as I had remembered but I kept it up. Working each muscle group to what I thought was fatigue but not changing my diet of wine and cheese with dinner every night, nothing in my body changed. Clothes fit the same, scale continued to climb in numbers and I just became more discouraged but I kept up the routine, trudging on. Secretly I became increasingly more sad and depressed.

A yoga student of mine started talking to me about Crossfit. Then I met a friend I had not seen in a while for lunch and I was amazed at how ripped he was. He told me that he was doing this Crossfit thing and felt like he was in the best shape of his life. I became curious and went to the Crossfit Central website. My primary interest being results, I went straight to the success stories and was amazed at what I saw and read. I was attracted first by the promise of the physical results but I began to see this common thread in all the stories of empowerment beyond the physical being and I liked the idea of that! I also liked the fact that there were no machines, and that workouts were varied, never the same dull, boring workout 2 sessions in a row.

Since my sister who is 3 years younger had been struggling with the same body crisis as me, I enthusiastically introduced her to CF during this past Thanksgiving. We made a pact to start the aging body fight together and to join CF. I was so pumped to have a buddy and even more pumped that she was able to join before me so she would be the guinea pig! She started a couple of weeks later and I made plans to start in January. Work and holiday travel would have me away from home so I decided the new year was the best time to start.

After my sister's first WOD she called to report. She said it was the hardest thing she had ever done in her life and she has given birth! She saw stars, felt like she was going to puke and/or pass out. She said she had no feeling in her arms or legs but she couldn't wait to do it again! I was so excited to hear the details and so proud of her but secretly wrote off the seeing stars, puking and passing out to her having never been athletic or really working out in her life and thought smugly, "that won't happen to me, I'm in much better shape than she is".

I was wrong, terribly wrong! I attended my first Crossfit class on January 8,2010, saw stars, felt like I was gonna puke and/or pass out and lost all feeling in my arms and legs. OMG that was the hardest thing I had ever done in my life!! As I drove home, my whole body trembled and I felt like a limp noodle. The sad part is that this was an Elements class, a beginner's intro to CF and I really sucked!! It was like I had never run a mile much less walked one or lifted anything other than a glass of wine or piece of cheese to shove into my mouth! Dear Lord I thought I was going to die! That day every square inch of my body hurt. Wise Mr. X reminded me that the 2nd day post workout would be even worse and I thought to myself "no way" because I knew that would be the day I was to be tortured again. As with most things, he was right and I walked into my next CF class with legs and arms stiff as the Tinman from the Wizard of OZ. I took my beating like a WOman and each scheduled class went back for more.

As a part of your introduction to CF, your Element's coach discusses diet and nutrition with you. CF nutrition is a Paleo/Zone diet. This means eating no grains, dairy, processed sugar or legumes just a diet of meat, vegetables, fruits, nuts and seeds eaten in the parameters of the Zone diet. I politely told my coach, Crystal Nelson that I was a vegetarian of many, many years with no plan to change my way of eating. She was cool with that and simply explained that true success could not be achieved by workout alone and that diet was extremely important. I told her I would consider the information she provided but inside my head I was saying to myself, "no way will I ever eat meat, not me, never!".

After graduating from Elements, I decided I wasn't quite ready for a "real" class so I signed up for the "On-Ramp" program. This is a scaled version of CF WOD's designed to prepare you for the real ass kickin' you take in a full scale WOD. Coach Crystal Nelson was an angel. She was patient and encouraging and my desire to have a killer/strong body like hers kept me coming back class after class. At the end of the month long session I decided that I was still not comfortable leaving the nest so I stayed one more month just to be sure I was prepared for what I had witnessed watching classes simultaneous to mine. Watching their incredibly tough workouts I thought I will never be able to do that. The end of month 2 things seemed much easier than Day 1 of Elements class and I thought I am ready to join the "Big Girls" now so I signed up for the Women's Only class coached by Crystal McReynolds.

I had been following all of the CF coaches through their blogs and stalking them on the web. I knew that Crystal McReynolds had been named one of Austin's 10 Fittest people and had the body I dreamed of having so I was psyched to be able to join her class but at the same time intimidated. I had watched her coach while waiting for my classes to start over the previous 2 months. The day that I was introduced to her as my new teacher she was wearing a pair of pistol shaped earrings for heaven's sakes so naturally I felt really intimidated but at the same time extremely excited. I thought I was ready to take on whatever she could dish out!

Wrong again! No way was I ready! First WOD with Crystal Mc was Fight Gone Bad: 2 Rounds of 5 minutes of Wall Balls, Sumo Deadlift High Pulls, Box Jumps, Push Press, Rowing for calories with a one minute rest in between rounds. I was not prepared for this, no way, no how! But 2 days later I was there again, takin' the beatin' but keepin' on tickin'. I was so inspired and impressed by all the ladies in my class and how hard they worked. Their enthusiasm was contagious and the encouragement never ending.

About 2 weeks in my confidence began to soar and I decided that I should add an extra run into my weekly schedule. Mr. X warned me not to but did I listen? Of course not! Again, he was correct. I ended up with painful swollen knees and made a trip to the Dr. The good news was, no permanent damage. The only thing wrong was overuse of my knees from starting a new activity and not enough recovery time. My doctor recommended that I back off of my extra run, give my body time to recover and to adapt to this intense new workout I was doing. I complained to him that I was desperate to regain control of my body and he pointed to his reading glasses and said "it's a part of aging". He went on to explain that we don't have to give up on being strong, fit, fast or looking great, we just have to go about it differently as we age. Gone are the days of exercising to eat, our bodies can no longer take the abuse of extra intense workouts to make up for binges. We have to learn to eat and exercise more efficiently. DING! DING! DING! The bell went off in my head and my mind traveled back to that nutrition meeting with Crystal Nelson. I explained the Paleo/Zone diet to my doc and he agreed it made sense.

I was wrong again and as usual, had been in denial. My philosophy on working out and eating had just been debunked. My body is aging but I don't have to give up and accept that process as my only reality. I just have to change course and work smarter not harder. I left that appointment feeling 10 years younger and in control of my body again. I realized that living in the past was making me old, moving forward and trying something new was the key to remaining fit and even becoming better as the years roll forward.

On March 15th, I was forced to no longer live in the denial that "I look good for my age" when CMc did my body comp. At 150 lbs and 28% body fat, reality sunk in, my diet had to change. That day I started the Paleo/Zone diet. 40 days into "real" Crossfit classes and 25 days of Paleo/Zone later and I am 5 lbs lighter! Shedding a few pounds I am beginning to see the muscle my workouts have been developing but had been hiding behind the extra fat and water my body was holding onto thanks to my mostly carb based diet.

I still struggle with my workouts and feel pukey during my WOD's somedays but I am definitely stronger than when I started. To top it off, I feel stronger in my runs and my yoga practice. I have more energy and my mood has improved. I push when appropriate and rest when I need to and feel so much better overall.

So for now, at least as far as this aging process is concerned, Denial is just a river in Egypt and I have set course for better waters!

What's in a name?

I chose to name this blog No Whining, No Quitting, No Deals! because it has become my life mantra since beginning my Crossfit journey about 3 months ago. Why? Because CF helped me realize what a whiny, deal making, quitter I can be and that these self defeating behaviors had to GO if I was ever really going to change and grow.

So I made a rule for myself during my workouts, no whining when the going gets tough, no quitting when the going gets tough and no deals when the going gets tough, just get the workout done!

Being a yogini I believe in the power of mantra and so I started using these words to empower myself during my WOD's. After experiencing the positive effects of this in CF, I began to use it while running. Pleased with those results, I began to implement it into my personal life as well as my professional life. I am finding this part to be a little tougher but am working on it and looking forward to the same benefits I see in CF and running: more productivity, more enjoyment, more results!

So that's what's in my blog's name. Do you have a mantra that has empowered you?