One Week Down, Seven to Go!

Well, day 9 of the challenge and I'm feeling great!  We were kind of all over the place with our meal plan (I bought some bone-in chicken because I couldn't pass up the deal, had to throw out a ton of beef due to freezer burn, etc.) but we made due and ate compliant all week.  I did do some cheating on Saturday with some cheese in a shared restaurant meal and a comfort food feast at a friend's house and I may or may not have had some mimosas since champagne is pretty much mandatory at all my bridal party events ;)  But I got back on track Sunday and did a ton of meal prep to start the week strong!

Eating Paleo was easy compared to the three grueling CrossFit workouts that kicked off the challenge!  Monday's workout was wall balls (throw a medicine ball up a wall, catch it and squat), deadlifts, and box jumps/step ups.  We did 21 of each, then 18, 15, 12, 9, 6, 3.  We had 18 minutes to complete the workout.  I did this workout at Level III, which is the highest level(!) so for women it was a 14 lbs medicine ball, a 75 lbs deadlift, and a 20 inch box.  Lurong (100 burpees & 100 kettlebell swings) used to be my most hated CrossFit workout...  but now this workout earned the title!  I am proud to say I finished in 17:08 (many people didn't finish) and then I promptly tossed my cookies, which is a first!  I completely lost my technique on the deadlifts as the workout went on and I paid for it!  My back was in a world of pain.  Thankfully a trip to the chiropractor combined with lots of foam rolling and stretching made it feel better, but I was hurting for an entire week.

Wednesday's workout was fine.

• 10 hang power cleans, 20 meter sprint
• 8 hang power cleans, 40 meter sprint
• 6 hang power cleans, 60 meter sprint
• 4 hang power cleans, 80 meter sprint
• 2 hang power cleans, 100 meter sprint

It had a 5 minute cut off, I finished in 4:18.  I did Level II, which had me cleaning 65 lbs.  It was a sprint, it left me winded, but nothing like Monday!

Friday was Lurong and I was dreading it.  Last time I completed the workout in 15:18, so I didn't expect to finish within the 12 minute cutoff time.  I was swinging a 26 lbs kettlebell (Level II).  I ended up completing 183 reps, so close!  I felt beat afterwards, but nothing like last time.  Yay for getting stronger!

We will do these three workouts again at the end of the challenge to see if we improved.  I am NOT looking forward to doing that first workout again!  I guess if I don't hurl afterwards, I'll know that I've improved.

This week kicked off with some snatching. 

I'd recommend turning your volume down for the video.

It was only my second time snatching and we were trying to max out.  I lifted 65 lbs, skipped 70 since I ran out of time, and went for 75 twice without success.  I was so close but I just couldn't get it up!  So frustrating.  The WOD was 7 rounds of 5 snatch, 10 sit ups, 200 meter run.  I snatched 45 lbs and it was pretty tough, but I focused on my form and finished in 19:15.  My shins are super bruised, but I guess that means I kept the bar close to my body, like I'm supposed to!

I did make a meal plan for the week... perhaps I'll get a chance to post it before the week is over.

What's the most intense workout you've ever done?

Weekend Plans & My Thoughts on Cardio

Thank goodness tomorrow is Friday!  Work has been sorta slow since we recently completed a large submission and it's really been making the weeks drag.  I'm also super excited to head to Cape May this weekend, I am in serious beach withdrawal.  The weather looks kinda meh for Sunday, but Saturday I'm hoping to get in a full day of sunbathing with my toes in the sand, listening to the waves roll in, and watching dolphins!  Oh and my mama is coming down for the weekend, so it's going to be a serious mom bonding weekend (plus Dave's dad who will probably be looking for projects around the house to escape to lol).

So, yesterday's CrossFit workout was a doozy!

Skill:  Max Overhead Squat

Workout of the Day:  Nancy (Benchmark)

5 rounds for time of:
- 15 reps overhead squat

- 400 meter run

This was my first time trying overhead squats!  I maxed out at 95 lbs, but I sort of ran out of time.  I think I could definitely do at least a few pounds more.

The workout was rough!  I did 40 lbs for my squats and my legs were burning, but the squats were actually easy compared to the run.  What a difference a year makes, this time last year I was running a 5K PR!  (Fun fact... that post says I was celebrating my blogiverary... except I started blogging in June, not July, whoops!  Also, Happy 2 Year Blogiversary to Busy, Bold, Blessed only a month and a half late!)

Anyway!  I don't remember the last time I went for a run (maybe December?) which is sad but true.  Although I don't think I'll ever run long distances again, I believe my cardiovascular fitness levels are lacking and some cardio work would help get me through the intense WODs.  While I was huffing and puffing through the running portion of the workout, I couldn't help but think if the zombie apocalypse happened tomorrow, I'd be screwed!  (We've been watching a lot of The Walking Dead, and it's amazing btw!)  My CrossFit gym just started up some endurance classes on Saturdays, but I'm not sure I'll make it there until my schedule simmers down a bit in September.  In the meantime, I plan on adding some sprinting into my life!  Specifically, some sprints into the ocean this weekend :)

How have you been pushing yourself lately?

Vball & CrossFit & Coaching... Oh My!

Monday, 5/13/13

2 hours of volleyball - We play vball at Dave's church and it's pretty competitive!  I never played organized volleyball growing up, but I was friends with some vball players and played a ton of backyard volleyball over the years.  Playing at church I've learned a lot more technique and strategy.  My objective is no longer just to get it over the net, but instead set up an awesome spike for someone or read where someone is going to hit it and position myself defensively.  I've been working on my overhand serve for a while, but things have seemed to click recently!

Tuesday, 5/14/13

CrossFit (before work!)
Skill: Double Unders
WOD: Annie (Benchmark)
50-40-30-20-10
- Double Unders
- Sit-ups

I completed the workout in 15:11!  If you couldn't get doubles then three singles counted for one double.  I typically do three singles between each double, so I counted each double attempt as two.  Double unders are not my friend, I did a few consecutively but they got worse and worse as I got tired.  I was the second to last person to finish the workout, but I was glad I kept attempting the dubs.  Last time we did double unders Dave just couldn't get the timing right, but he got his first one and many more!

Wednesday, 5/15/13

CrossFit
WOD: Lurong (Benchmark)
Complete 5 Rounds of:
- 20 Burpees
- 20 KB Swings (36, 53) - I did 26 lbs
For Time!

I finished in 15:18 and OMG, this was absurd.  When I looked it up on the website I thought, oh that's not too bad, burpees kind of suck but it's just my body weight and I kind of like kettlebell swings.  WRONG.  This workout was so hard.  I realized how hard it was going to be when I was winded after the first round.  Dave said he thought he was going to throw up afterwards.  Burpees suck!  There were quite a few times when I got down to my belly during the burpees, and I just laid there trying to catch my breath, contemplating never getting back up.  My partner really pushed me through this one, he kept repeating "just keep moving" and somehow I did.

Thursday, 5/16/13

Coached cheerleading - Practice has been pretty low impact for me these days because we're gearing up for some performances, so I'm doing a lot more shouting (counts, cues, and corrections) than anything else.  I still manage to work up quite a sweat, but I'm not sure how much of a workout I'm really getting.

Unfortunately, this weekend was majorly lacking in fitness.  My time was spent socializing with friends and family, attending church, and sitting around at the airport.  I really want to get to CrossFit three times a week (at least!) but I'm finding it difficult.  I'm definitely busy, but more often than not it's not my schedule that's holding me back, it's my super sore muscles!  I am so sore after every CrossFit workout.  I know that using my muscles would help to loosen things up, but at the same time I know that rest is important and I don't want to do too much too soon and end up injured.  Combine super sore muscles with the temptations of sleeping in, going to happy hour, walking on the trail with my dog, taking my sweet time getting dinner on the table, etc... and well, a lot of the time CrossFit just doesn't win that battle.  I probably should be more diligent about stretching and foam rolling but I'm also hoping as I get stronger and more used to the different exercises, I will be less sore and going three or four times a week will turn into a habit.

Do you workout when you're sore?  How do you combat sore muscles?

CrossFit Catch Up

Now that we've been doing CrossFit for a few weeks, I'm starting to feel more comfortable with a lot of the exercises!  However, I'm still crazy sore after every single workout.  CrossFit is no joke, but I'm loving it!

Thursday, 5/2/13

Skill: Double Unders

Workout of the Day:  7 Minute AMRAP (as many rounds as possible)

- 7 Kettlebell Swings (35,53)
- 7 Situps
- 14 Double Unders

I completed 3 rounds and I used a 26 lbs kettlebell.

Double unders are hard!  Class started with my coach asking me what kind of temper I have because apparently double unders piss people off!  It took me a few minutes of trying but I finally got my first one... and then ended up with the jump rope around my neck.  I don't even understand how that happened!  Let me tell you, jumping rope is a great workout.  Every time I do a WOD I just keep thinking, you really only need a few minutes to get in a good workout.  No one is too busy to jump rope for a few minutes!  My calves were killing me for days after this one.

Tuesday, 5/7/13

Workout of the Day: You will take at least two attempts to set maxes of the following:

- 400 M

- Pull-ups (scaling option use a band that you will at least get 10 options)

- Push ups

- Toes to Bar (if you can't do toes to bar, please do sit-ups)

- Double Unders

- Box Jump in 60 Seconds (18,24)

Here are my numbers:

The run kind of sucked.  If I'm running long distances, I will take my time, if I'm running a quick sprint I will go all out... 400 M is a long way to sprint.  I really didn't want to do the second one.

I did my pull ups with a big green resistance band.  They felt super easy in the beginning, but my arms were burning quickly.  I got 22 on my first try, but I got to 24 on my second try!  This was the only thing that I did better on the second time.  I realized I wasn't doing the kipping motion (pumping your legs for momentum) that everyone else was doing and that helped a lot.  I still need a lot of work on pull ups.  One day, I will do a pull up with no resistance band.

I was already dreading the push ups since I've been struggling with them since I corrected my form (arms close to body, chest to ground) and my arms felt like jello after the pull ups.  Only doing 12 seemed pretty sad, I know I have a lot of room for improvement here.

I hadn't worked on toes to bar before, but I thought I'd try it to see what I could do.  I got my toes up easily the first time, but my lack of technique left me swinging awkwardly at the bottom.  I got my toes up a second time but decided to do sit ups instead since I don't really know how to do toes to bar correctly yet.  I killed it with 75 sit ups!

Next was double unders.  I did 10 in a row my first try!  I was super pumped.

And finally box jumps... jumping 18" doesn't seem that hard, but doing it repeatedly for 60 seconds is another thing!  Nothing like almost missing to put a little pep in your step jump!

Thursday, 5/9/13

Workout of the Day: Father of the Bride Workout (since one of the member's daughter is getting married this week)

Partner Workout (Cause what Marriage isn't a Partnership)

1. Getting to the Wedding - Row 800, 100 Double Unders (or 200 Singles)
2. Walking Down the Aisle - 2 100 Meter Farmers Carry (25 pound plates each hand)
3. Exchanging of The Rings -100 Ring Rows
4. Listen to the Bells Ring - 100 Kettlebell Swings - I did 12 lbs
5. Cleaning out after the Wedding - 100 Hang Cleans 65,95 - I did 35 lbs
6. Getting the Heck out of There - 800 M Run

The coaches gave us our partners, so Dave and I were split up and paired with some more experienced people.  Each portion of the workout could be split however you wanted.  My partner and I ended up splitting everything in half (we both did 50 of each exercise) except I did a few more cleans since I was feeling strong and my partner had a lot more weight on his bar (he did the prescribed weight of 95 lbs).  I probably could've cleaned more weigh (definitely not the 65 lbs prescribed for women, but more than 35), but I wasn't really sure and 50 reps is quite a bit!  The ring rows (grab rings, lean back with feet on the floor, pull yourself up) were surprisingly hard!  We finished in 24:21!  And my arms hurt so bad!  I thought about going to the WOD after work today, but I decided it was probably a good idea to let my arms rest instead.

After the workout we all went to a ice cream place called Zwahlen's that specializes in rich homemade ice cream, specialty chocolates, and gourmet candy apples.  I felt like I had definitely earned the brownie sundae (with Twix ice cream!) that I crushed.  I wish I took some food porn pictures because it was glorious!  It was a cheat, but I'm glad I cheated with something delicious and special.

Mine was similar to the one on the left!  (Source)

After ice cream we headed over to Chickie's & Pete's, a sports bar that has a few locations around the Philly area.  I ordered a burger with bacon, fried onions, bbq sauce, lettuce, and tomato (no bun).  Despite our trip to Zwahlen's, a lot of the people from our gym also follow some version of Paleo.  The guy who sat next to me just started a strict self imposed diet.  He went home during the ice cream portion of the evening to eat a healthy home cooked dinner and then expressed his jealousy during dinner as he sipped water, the only thing he consumed at the bar.  I felt bad for him but could totally understand where he's coming from!  It's nice to gain some new friends with similar views on food and fitness!
Do your friends share your views on fitness and healthy eating?

My April Whole30: Days 29 & 30

Day 29

Breakfast:

 

Lunch:

Snacks:

Apparently I had the munchies at work!

Dinner:

Lettuce, onion, carrot, tomato, bacon, avocado, and leftover

Buffalo Chicken Meatloaf topped with Red Hot.  Best salad ever!

Sleep (Last Night):  9.5 hours!

Workout: CrossFit!  The strength skill portion was 20 minutes of working  up to your max clean.  I cleaned 75 lbs!  I'm definitely still trying to correct my technique. The WOD was 4 rounds of 2 cleans at 95% (70 lbs for me) and 9 plate burpees with a 15 lbs plate (15 lbs for women, 25 for men) with a 3 minute break between each round.  I finished in 12:35!

Thoughts: So I think all my Paleo treats this weekend really fed my sugar dragon, because I wanted to eat anything and everything after lunch.  I should not be eating fruit (especially not dried fruit) all day!  I think boredom is also contributing.  I need to control myself.

I felt kinda blah heading to CrossFit, which then turned into my head throbbing so hard that it was difficult to drive home!  I'm not sure what caused my headache, but lifting heavy right in front of the speakers certainly did not help.

Day 30

Breakfast:

Lunch:

Snacks:

Dinner:

Sleep (Last Night):  9 hours!

Workout:  Cheer practice but it wasn't much of a workout for me today.

Thoughts:  I wasn't really hungry for dinner and I didn't have much time to prep and eat anyway, so I just ate a hard boiled egg and some strawberries.

Day 30!  This month was a long one and I am so ready for the end!  Before and after pictures to come soon!

Have you ever done a 30 day challenge?

My April Whole30: Day 19

Breakfast:

Lunch:

Snack:

Dinner:

Sleep (Last Night):  8 hours

Workout:  CrossFit!  To start the class we spent some time working on our front squat.  I maxed out at 85 lbs for 2 reps.  Then we conquered got owned by "Jackie" which was 1000m row, 50 thrusters, and 30 pull ups!  It was one of the hardest workouts of my entire life!  The row wasn't terrible and I finished in 4.5ish minutes.  And then came the thrusters.  Holy shit.  Everyone did 45 lbs... here's a news flash, the 45 lbs probably felt a little bit lighter to the super strong guys in my class!  And 50 is a lot!  I ended up doing them in groups of 5 and I was winded between each set. I felt so strong during these and there may have been some grunting.  And just when you think omg I'm going to die then here comes 30 pull ups.  I did mine with 2 resistance bands but I was still struggling.  These ended being done in groups of 2.  I finished in 16:44.  My arms were so spent that it hurt to hold up my water bottle.  Tomorrow is going to be rough ;)

Thoughts:  I finally ordered some coconut aminos (aka a soy free replacement for soy sauce) on Amazon.  I'd been wanting to purchase some for a while now, but I couldn't find it my local stores.  Since the Well Fed cookbook has a ton of Asian style recipes that all require coconut aminos, I decided it was time to stock up and bought 3 bottles.

Our big Friday night plans were heading over to Heather's house to cook a nice compliant meal!  She gave me Practical Paleo as a bridesmaid gift and I cannot thank her enough.  We made one of my faves from the book, the Lemon Artichoke Chicken because I wanted something simple and quick after CrossFit.  We paired it with some roasted broccoli and had guacamole with veggies for an appetizer.  Everything came out delicious.  I love cooking with friends!

I have no financial ties with any of the products I've linked to, I just want to let you know which products I've been utilizing in the kitchen during my Whole30!

What's the toughest workout you've ever done?

My First CrossFit Class

What is CrossFit: CrossFit is a strength and conditioning program that delivers a fitness that is, by design, broad, general, and inclusive.  The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts.

I had been dreaming of trying CrossFit for quite some time, but the expensive price tag ($119 per month for 2 classes a week, eek!) had kept me from taking the plunge until one day I saw a LivingSocial deal for our local box (aka CrossFit gym).  We had just joined the Y, I had a yoga deal to utilize, and my schedule was rounded out with coaching cheer and playing volleyball so I was slightly hesitant.  But in the end, I decided I had nothing to lose, I would either love CrossFit or I would use the techniques I learned from the classes back at the Y.

The deal I purchased was for the 4 session On Ramp Course you take to learn all the basics before you get thrown into the regular group workouts.  I got the deal a while ago, but we were sort of dragging our feet to get to the classes.  The On Ramp session times didn't really seem to jive with our already stacked schedule.  So we waited until the last possible time to start before the deal expired.  Better late than never!  Determined to get my money's worth, I emailed the gym and asked them if we could schedule a special session since we couldn't make the regular class.  The coach was flexible and we scheduled our first session for Monday night at 7:30!

We showed up early as the group from the previous workout was stretching.  As soon as we walked in the door, multiple people got up to greet us and introduce themselves.  One of the biggest things I've heard about CrossFit is the amazing community and it was demonstrated to us immediately.  We filled out some waivers, the crowd cleared out, and we started our session!

We did a quick warm up of easy cardio and dynamic stretching.  Then the first thing we worked on was proper squatting technique.  I thought I'd be great at the squats but I learned that I'd never squatted low enough!  I was quickly humbled and found myself falling over.  We spent some time getting more comfortable squatting low and I could already feeling my hip flexors getting a workout.  And if you're thinking, ERMEHGERD that's bad for your knees, read this or this!

Next we went over push up technique.  Adjusting my arms from wide 90 degree bends to keeping my elbows as close to my body as possible and putting my chest all the way to the ground gave me another reality check.  After push ups, we did some simple sit ups.  No big surprises here except that CrossFit lets you use your arms to help you up.  We finished out our technique review getting some experience on the rowing machine.

Sounds easy right?  It was... until the Workout of the Day (WOD).  CrossFit classes typically start with reviewing techniques and then you do the WOD, which features the techniques you just went over.

Our WOD was as many rounds as possible (AMRAP) in 8 minutes and consisted of:

• 5 squats
• 5 push ups
• 5 sit ups
• 200m row

Our coach pumped up the music, set the timer, and asked us who was going to be the winner?!  Dave and I busted our butts for 8 minutes with our coach yelling form corrections and encouragement!  We completed 4 full rounds and a 5th round of the squats, push ups, and sit ups and boy was I winded!  My arms were feeling the burn between the push ups (that I was struggling through) and the rowing.

I left thinking... 8 minutes kicked my ass!  Nobody can say they don't have time to workout.  Our next session is Saturday morning at 10:15 and I think it's safe to say that I won't be drinking at the party I'm attending Friday night, attending CrossFit hungover would be quite a mistake.  I'm pretty sore today but I think some of it is from some conditioning at cheerleading last night.  I'll keep you posted on how the next class goes but so far so good!

Have you ever tried a new fitness class that was bit out of your comfort zone?  Have you ever tried CrossFit?!