Yesterday was an unscheduled rest day. Husband's mom is visiting, and my gut it leaky. I keep getting frustrated that it doesn't get better, and when I get frustrated, I eat something non-Paleo. I know, I know -- counterproductive. I'm vowing to do better, for my own good, starting today.
Ran for about a mile as a warmup, and then I did some tabata.
Tabata squats (not bottom-to-bottom, just regular) were awesome today. Score of 130! Here's the breakdown from my last 3:
01/22/10: 17-15-14-12-13-13-14-13 = 111
02/14/10: 17-17-15-16-14-15-13-13 = 120
02/28/10: 17-17-17-17-16-16-15-15 = 130
Yes, I am supposed to be doing this two or three times a week in prep for my cert. Gotta get cracking. :)
Situps: 15-16-13-14-12-12-13-12 =107
Doubleunders: 19-7-3-11-3-5-3-6 = 57
Then, I cried. Seriously. I cried. Damn double unders. At least I was just in my own garage and only husband saw me...
Finally, pushups. Husband did these with me, which helped motivate me.
Pushups: 12-8-4-7-6-7-7-5 = 56
After round 3 I remembered to only try to do 2 at a time, so I didn't go to failure. Then things went better.
Time to shower up -- we're going down to St Augustine to see the light house on this beautiful sunny day. :-D
PS - I need an ab mat
Sunday, February 28, 2010
Friday, February 26, 2010
25's Chipper
WOD:
I can't say I really put "all out" effort into this one... Honestly, chipper-style WODs with a gazillion exercises kind of annoy me, I would rather focus on 2 or 3 movements.
K2Es weren't that bad -- but I allowed myself to use some momentum to get started so I could get my legs the whole way up. My sumo deadlift highpulls with the KB felt odd -- like I just wasn't doing it right? Had fun with knocking out my double unders nice and quick. :-D
--
Words of wisdom from Lisbeth Darsh of CF Waterton: Listening Ears. Something I am working on, and need to do better with.
Complete the following for time:
25 GHD hip extentionsResults: 19:59 -- skinny band for ring dips
400m run
25 double unders
25 suitcase deadlift left (40lb/25 dumbbell)
150m run
25 suitcase deadlift right (40lb/25 dumbbell)
25 knees to elbows
25 ring dips
25 ball slams
25 kettle bell sumo deadlift high pull (24k/16)
25 ab mat sit ups
I can't say I really put "all out" effort into this one... Honestly, chipper-style WODs with a gazillion exercises kind of annoy me, I would rather focus on 2 or 3 movements.
K2Es weren't that bad -- but I allowed myself to use some momentum to get started so I could get my legs the whole way up. My sumo deadlift highpulls with the KB felt odd -- like I just wasn't doing it right? Had fun with knocking out my double unders nice and quick. :-D
--
Words of wisdom from Lisbeth Darsh of CF Waterton: Listening Ears. Something I am working on, and need to do better with.
Thursday, February 25, 2010
Resting on Thursday
Today is a rest day, and I really need it! Starting yesterday I was having some wicked delayed-onset muscle soreness in my shoulders -- assuming that was from going up and down the rope on Monday.
Today won't be a complete day off, though -- I'm on the hook to clean the house up for a visit from husband's mom this weekend. We're excited, it's her first time visiting since we moved down here a year ago.
--
Great quote today from CrossFit KoP:
Yesterday I attempted to roast a spaghetti squash, and even cooked up a big pot of sauce in anticipation of some spaghetti-like goodness.
The spaghetti squash came out on top this time -- even after an hour roasting in the oven, the squash strands ("noodles") were still kinda crunchy. Not exactly what I had in mind, since I am a big fan of overcooked noodles. I'm not really sure if I did it correctly, and I just don't like it, or if I did it incorrectly and that's why it was horrible?
I will be trying the spaghetti squash experiment again, irregardless, because I think for me finding "substitute" foods will go a loooooong way in helping me stay on track and avoid dosing myself with gluten.
--
Yesterday was also completely gluten-free, but I was still sick this morning... I think I'll need to go another few days without gluten before I see healing in my gut.
I'm anxious to return to the world of healthy BM's, because once I do, I'm going to start taking some supplements.
After listening to the first 6 episodes of the Paleolithic Solution Podcast, put out by Robb Wolf and Andy Deas, I've really become convinced that I need to add their 3 recommended supplements:
I've procured some sources for the above, but I don't want to waste my money by taking them while my gut is still irritated, and my body won't be able to absorb them. So, we wait...
--
Some recent online purchases:
I have been described as inspiring! Thanks Melli! That is so damn cool! Between this linky love, and my new peep at the gym (Melissa) saying she wants to be like me after rope climb day, I am feeling the freaking love. :-D
And this is an awesome quote about finally mastering the kipping pullup -- "A whole new world of Crossfitting feels like it has opened up to me. It feels like freedom." I know exactly how you feel Catherine!
Today won't be a complete day off, though -- I'm on the hook to clean the house up for a visit from husband's mom this weekend. We're excited, it's her first time visiting since we moved down here a year ago.
--
Great quote today from CrossFit KoP:
"Whatever you think you can do or believe you can do, begin it. Action has magic, grace and power in it." - GoetheReminded me of another quote that I absolutely love:
"We should be taught not to wait for inspiration to start a thing. Action always generates inspiration. Inspiration seldom generates action." - Frank Tibolt--
Yesterday I attempted to roast a spaghetti squash, and even cooked up a big pot of sauce in anticipation of some spaghetti-like goodness.
The spaghetti squash came out on top this time -- even after an hour roasting in the oven, the squash strands ("noodles") were still kinda crunchy. Not exactly what I had in mind, since I am a big fan of overcooked noodles. I'm not really sure if I did it correctly, and I just don't like it, or if I did it incorrectly and that's why it was horrible?
I will be trying the spaghetti squash experiment again, irregardless, because I think for me finding "substitute" foods will go a loooooong way in helping me stay on track and avoid dosing myself with gluten.
--
Yesterday was also completely gluten-free, but I was still sick this morning... I think I'll need to go another few days without gluten before I see healing in my gut.
I'm anxious to return to the world of healthy BM's, because once I do, I'm going to start taking some supplements.
After listening to the first 6 episodes of the Paleolithic Solution Podcast, put out by Robb Wolf and Andy Deas, I've really become convinced that I need to add their 3 recommended supplements:
- fish oil (7250mg / day)
- vitamin D
- magnesium
I've procured some sources for the above, but I don't want to waste my money by taking them while my gut is still irritated, and my body won't be able to absorb them. So, we wait...
--
Some recent online purchases:
- GymBoss Timer -- one for me, and one for my sis
- Starting Strength: Basic Barbell Training by Rippetoe and Kilgore
- Practical Programming for Strength Training by Rippetoe and Kilgore
I have been described as inspiring! Thanks Melli! That is so damn cool! Between this linky love, and my new peep at the gym (Melissa) saying she wants to be like me after rope climb day, I am feeling the freaking love. :-D
And this is an awesome quote about finally mastering the kipping pullup -- "A whole new world of Crossfitting feels like it has opened up to me. It feels like freedom." I know exactly how you feel Catherine!
Wednesday, February 24, 2010
Press & metcon, redemption, Be More
We did strength + metcon today. And MaryAnn from the pool / Rec Center came, which is awesome. She is my first recruit to the box! I'll be working with her on my lifeguard training prep class as well as the "real" class. I might also do Water Safety Instructor with her, just to round it all out. Gotta work on finally learning the butterfly for that, though. Anway, back to CrossFit!
I'm not surprised that I missed on 90, and I'm very happy that I matched my current PR of 85. If we had some 1 or 2 pound weights to add, I'd like to try to find a middle spot between 85 and 90...
Results: 10:48
Um, yeah... I was happy with my runs, OK with my situps, and freaking annoyed with my pushups. To get them *good*, they are S-L-O-W. Bummer. I was ahead of everyone after the 2nd run, and then got beat by a good 2 minutes. With knee pushups I would've smoked everybody, but that's not going to help me in the long run. I just get tired of having such slow times sometimes... On a day like Monday where we did rope climbs and stuff, it doesn't bother me. But for the simple stuff, like pushups and pullups and ring dips, I just get angry that I'm not stronger and faster...
--
I was talking to my friend and her husband about CrossFit this weekend, and said that women tend to lack confidence when they start CrossFit because they've spent their lives viewing their body as an adversary, and not as a tool that they can use for their benefit. I really liked that idea as soon as I'd said it. It sums up how we hate our bodies despite all the things they make possible for us -- it is just so wrong, on every level...
Then today I read a post by Cindy where she's talking about redemtion, and I loved this paragraph:
Wow. I am so grateful that I've come so far, and have learned so much. I hope as part of my redemption that I can get involved with teenage girls who are in a similar situation, and teach them about nutrition, about athletic bodies, about disordered eating and how to recognize it in yourself and fix it. Think about the kind of athletic success I could've had with some nutritional counseling and someone to talk me through my horrible ideas about how I should fuel my body and how I viewed my body...
I will continue to redeem myself so that maybe I will have the ability to help others in the future.
--
I had to throw in a link to this post/article, though it is awesome enough to merit its own post.
strengthResults: 65-70-75-80-85-90m
press
5-4-3-2-1-1
I'm not surprised that I missed on 90, and I'm very happy that I matched my current PR of 85. If we had some 1 or 2 pound weights to add, I'd like to try to find a middle spot between 85 and 90...
metcon
2 rounds for time of:
400m run
30 sit ups
30 push ups
Results: 10:48
Um, yeah... I was happy with my runs, OK with my situps, and freaking annoyed with my pushups. To get them *good*, they are S-L-O-W. Bummer. I was ahead of everyone after the 2nd run, and then got beat by a good 2 minutes. With knee pushups I would've smoked everybody, but that's not going to help me in the long run. I just get tired of having such slow times sometimes... On a day like Monday where we did rope climbs and stuff, it doesn't bother me. But for the simple stuff, like pushups and pullups and ring dips, I just get angry that I'm not stronger and faster...
--
I was talking to my friend and her husband about CrossFit this weekend, and said that women tend to lack confidence when they start CrossFit because they've spent their lives viewing their body as an adversary, and not as a tool that they can use for their benefit. I really liked that idea as soon as I'd said it. It sums up how we hate our bodies despite all the things they make possible for us -- it is just so wrong, on every level...
Then today I read a post by Cindy where she's talking about redemtion, and I loved this paragraph:
I look at CrossFit as a redemptive act as I am slowly undoing all the years of fear, poor habits and self-loathing every time I complete a WOD.Fear, poor habits and self-loathing. That just completely sums up my body image experience in my life so far... When I think of my 16-year-old self doing 2.5 hours of track practice every day after school, barely eating 500-600 calories for breakfast and lunch, and willing my body to get smaller, smaller, smaller when it was already absolutely tiny at 130 pounds...
Wow. I am so grateful that I've come so far, and have learned so much. I hope as part of my redemption that I can get involved with teenage girls who are in a similar situation, and teach them about nutrition, about athletic bodies, about disordered eating and how to recognize it in yourself and fix it. Think about the kind of athletic success I could've had with some nutritional counseling and someone to talk me through my horrible ideas about how I should fuel my body and how I viewed my body...
I will continue to redeem myself so that maybe I will have the ability to help others in the future.
--
I had to throw in a link to this post/article, though it is awesome enough to merit its own post.
We do not do enough to honor ourselves
We bend over backwards for approval and pats on the head from our bosses, spouses, siblings, parents, coaches, friends, and teachers. We strive with hideous effort to say “look at me look at me! I’m here! I exist and that’s a good thing!”
Often, we have no sense of identity beyond what we are worth to another person. That is not the mindset of a confident, healthy individual. That is the mindset of a weaker person expecting to be dominated by another. Perhaps even thinking that that is what they deserve.
Tuesday, February 23, 2010
Row, row, row
WOD:
I came in first for all the women, and next-to-last for the guys.
I know I could've done more with my 2 minute row. When I realized I was hardly going to get 500, I was pissed! I don't know what I was thinking! I remember watching my split, which was hovering just above 2:00, and thinking, "that's good". But it wasn't! I should've been able to get over 500 in 2 minutes.
During the first round, I think I rowed my fastest 500 ever for me, I really smoked it. During the 3rd minute my pace started going up near 2:10, which kinda sucked. Need to keep that shit consistently down around 2:00.
I know I really went "all out" on the last round, the 1 minute. I think it's because mentally I knew it would fly by, and I really wanted to do better than I did in round 2.
Did 15 double unders in a row after the WOD, as part of the DU practice we did as a cool down. Woot! Also did a set of 10 and a set of 9. Getting there, slowly but surely. :)
3 minute row, all out effortResults: 732 + 499 + 261 = 1492
Rest 3 minutes
2 minute row, all out effort
Rest 2 minutes
1 minute row, all out effort
Track meters rowed in each round,
score is total meters rowed.
I came in first for all the women, and next-to-last for the guys.
I know I could've done more with my 2 minute row. When I realized I was hardly going to get 500, I was pissed! I don't know what I was thinking! I remember watching my split, which was hovering just above 2:00, and thinking, "that's good". But it wasn't! I should've been able to get over 500 in 2 minutes.
During the first round, I think I rowed my fastest 500 ever for me, I really smoked it. During the 3rd minute my pace started going up near 2:10, which kinda sucked. Need to keep that shit consistently down around 2:00.
I know I really went "all out" on the last round, the 1 minute. I think it's because mentally I knew it would fly by, and I really wanted to do better than I did in round 2.
Did 15 double unders in a row after the WOD, as part of the DU practice we did as a cool down. Woot! Also did a set of 10 and a set of 9. Getting there, slowly but surely. :)
Monday, February 22, 2010
Bridge Run, rest day and rope climbs
It has been a busy weekend and Monday!
Saturday I was up bright and early to run across a big-ass bridge, and it was really fun! The weather finally did what it's supposed to at this southern latitude, and we had a really beautiful, sunny and warm morning. Unfortunately I was dressed for the weather we've been getting for the last 2 months, so I was way too hot. Oh well. I still had a *great* race.
Little known fact about me -- I love running up hill. Don't know why, but I do. Probably because I'm really good at it. Or because I'm from Pennsylvania, and hills are how we roll. But either way, this run was made for me. The part I didn't like? The downhill. Just put tons of stress on my ankles -- I have no idea how to POSE downhill. Time for some additional studying. Oh yeah, and I wore my flat shoes for the first time on a long run. :)
Official chip time: 27:10, which is a pace of 8:46, and placed me 8th out of 25 in my age group
Woot!
--
Sunday was a much-needed rest day. Oddly my legs had been sore all week, but on Sunday they felt awesome. Maybe they were just really anxious for the race. :-p
--
This morning's WOD made me very nervous when I read it last night... Which means you know it's gonna be a battle in the gym...
A leg-less ascent of the rope might be in my future, but it is not in the realm of possibility right now. While I may have the physical strength necessary, I'm too damn scared to even try it! Climbing the rope with hands and feet together literally makes my heart race. And it's not just from the exertion -- it's like this anxious fear thing and I get all shaky.
The great outcome of doing this WOD is that with each climb, that fear response lessened. After a climb in round 3 or 4 or 5, I would feel my heart beating fast, but it was from the exertion. I wasn't so afraid that I was completely jacked up. I guess the easiest explanation is that I overcame fear by doing the thing that I feared. How freaking powerful is that experience? For me, hugely powerful.
I allowed myself a lot of mental prep time and rest time in this WOD because of fear of falling off the rope - hence the 40 minute finish. But now I know for sure what I'm physically capable of, so I will push myself harder next time to just jump on there and GO, no stopping to think and prep.
I'm glad I downgraded the hang squat cleans because I barely had enough grip left in my forearms to do 85#, I'm not sure how 95# would've panned out. And also, heavy hang cleans wasn't where I was focused today. It was all about climbing the rope.
--
I found Leah VanHoose's "Why I CrossFit" through a random link on Twitter posted by crossfitnews, and then saw that she's a finalist for Survivor. If she makes it on the show, I might watch it for the first time! Ah, the power of the CrossFit community. :)
Here's here video. To vote for her, go here.
Saturday I was up bright and early to run across a big-ass bridge, and it was really fun! The weather finally did what it's supposed to at this southern latitude, and we had a really beautiful, sunny and warm morning. Unfortunately I was dressed for the weather we've been getting for the last 2 months, so I was way too hot. Oh well. I still had a *great* race.
Little known fact about me -- I love running up hill. Don't know why, but I do. Probably because I'm really good at it. Or because I'm from Pennsylvania, and hills are how we roll. But either way, this run was made for me. The part I didn't like? The downhill. Just put tons of stress on my ankles -- I have no idea how to POSE downhill. Time for some additional studying. Oh yeah, and I wore my flat shoes for the first time on a long run. :)
Official chip time: 27:10, which is a pace of 8:46, and placed me 8th out of 25 in my age group
Woot!
--
Sunday was a much-needed rest day. Oddly my legs had been sore all week, but on Sunday they felt awesome. Maybe they were just really anxious for the race. :-p
--
This morning's WOD made me very nervous when I read it last night... Which means you know it's gonna be a battle in the gym...
WODResults: 41:10; 85# cleans, standard rope climbs
5 rounds for time:
9 hang squat cleans (155/95)
3 ascents, legless rope climb
A leg-less ascent of the rope might be in my future, but it is not in the realm of possibility right now. While I may have the physical strength necessary, I'm too damn scared to even try it! Climbing the rope with hands and feet together literally makes my heart race. And it's not just from the exertion -- it's like this anxious fear thing and I get all shaky.
The great outcome of doing this WOD is that with each climb, that fear response lessened. After a climb in round 3 or 4 or 5, I would feel my heart beating fast, but it was from the exertion. I wasn't so afraid that I was completely jacked up. I guess the easiest explanation is that I overcame fear by doing the thing that I feared. How freaking powerful is that experience? For me, hugely powerful.
I allowed myself a lot of mental prep time and rest time in this WOD because of fear of falling off the rope - hence the 40 minute finish. But now I know for sure what I'm physically capable of, so I will push myself harder next time to just jump on there and GO, no stopping to think and prep.
I'm glad I downgraded the hang squat cleans because I barely had enough grip left in my forearms to do 85#, I'm not sure how 95# would've panned out. And also, heavy hang cleans wasn't where I was focused today. It was all about climbing the rope.
--
I found Leah VanHoose's "Why I CrossFit" through a random link on Twitter posted by crossfitnews, and then saw that she's a finalist for Survivor. If she makes it on the show, I might watch it for the first time! Ah, the power of the CrossFit community. :)
Here's here video. To vote for her, go here.
Friday, February 19, 2010
Food choices, guilt and punishment
There are many "voices" in my online life who are constantly reminding me to live with a spirit of acceptance about the present state of things, to not "beat myself up" over choices but to accept and move on, to live mindfully. They state those ideas much more eloquently that I can, but that's my best attempt at summary. (Thanks to Steph, Cindy, Mark and Margarita for their positive influence.)
Where I struggle most is in the area of food, and food choices.
I want to embrace the idea that I can make choosing and eating food a positive experience, and I'm inspired by things that Cindy and Mark wrote recently.
But it's very hard for me.
I'm not sure what exactly set off this most recent bout of self-sabatoge in the area of food... Maybe it was something to do with completing the 1/2 marathon, and feeling like I had "arrived" at some mythical place where I could just put whatever into my mouth and it would all be good? Or was it the Paleo Challenge that we are doing at our box? Sometimes it seems like the moment I "have" to do something, it becomes a chore to make the right choice, regardless of whether or not I was making the right choice previously.
So yeah, the food I've been consuming in the last few weeks hasn't always been the best choice. And I am trying not to beat myself up for it, or punish myself for making less than optimal choices...
What makes it so hard is that my body itself seems to dole out it's own brand of punishment, even if I can refrain from negative and guilt-ridden thoughts. Lately it seems that even the tiniest of mis-steps on a given day results in catastrophic gut and digestive issues. I'm relieved that I don't have any (noticeable) stomach pain, but that final step in digestion is not at all pleasant (and obviously signals that there are bad things going on in my intestines).
This is depressing, because I thought that I had finally ended my history of crappy (hah!) digestive issues after my first few weeks of eating Paleo. Now I feel like I will never have a healthy gut, and I'm just very overwhelmed and defeated by it all.
I wish I could live the 80/20 lifestyle, and be healthy and happy when 80 percent of my choices are good, but it seems like I have to be completely perfect. And if I'm not perfect, my intestinal tract will dole out punishment...
And that brings me back to the "have to" = rebellion idea. Because I will get sick, I have to eat strict Paleo all the time, and therefore I don't want to. But this doesn't make sense, because it was improvement in the area of digestive upset that helped me stay true to Paleo when I first started...
Maybe there is something more complex going on here, it needs more thought on my part, and more writing. Especially since I'm not even sure I made a point with this post; it was just important to me to write about this issue so I can start working through it...
Where I struggle most is in the area of food, and food choices.
I want to embrace the idea that I can make choosing and eating food a positive experience, and I'm inspired by things that Cindy and Mark wrote recently.
But it's very hard for me.
I'm not sure what exactly set off this most recent bout of self-sabatoge in the area of food... Maybe it was something to do with completing the 1/2 marathon, and feeling like I had "arrived" at some mythical place where I could just put whatever into my mouth and it would all be good? Or was it the Paleo Challenge that we are doing at our box? Sometimes it seems like the moment I "have" to do something, it becomes a chore to make the right choice, regardless of whether or not I was making the right choice previously.
So yeah, the food I've been consuming in the last few weeks hasn't always been the best choice. And I am trying not to beat myself up for it, or punish myself for making less than optimal choices...
What makes it so hard is that my body itself seems to dole out it's own brand of punishment, even if I can refrain from negative and guilt-ridden thoughts. Lately it seems that even the tiniest of mis-steps on a given day results in catastrophic gut and digestive issues. I'm relieved that I don't have any (noticeable) stomach pain, but that final step in digestion is not at all pleasant (and obviously signals that there are bad things going on in my intestines).
This is depressing, because I thought that I had finally ended my history of crappy (hah!) digestive issues after my first few weeks of eating Paleo. Now I feel like I will never have a healthy gut, and I'm just very overwhelmed and defeated by it all.
I wish I could live the 80/20 lifestyle, and be healthy and happy when 80 percent of my choices are good, but it seems like I have to be completely perfect. And if I'm not perfect, my intestinal tract will dole out punishment...
And that brings me back to the "have to" = rebellion idea. Because I will get sick, I have to eat strict Paleo all the time, and therefore I don't want to. But this doesn't make sense, because it was improvement in the area of digestive upset that helped me stay true to Paleo when I first started...
Maybe there is something more complex going on here, it needs more thought on my part, and more writing. Especially since I'm not even sure I made a point with this post; it was just important to me to write about this issue so I can start working through it...
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