Category Archives: crossfit

Competitions

Yup, its official I suck at keeping up with this.  Can I blame travel?  Single parenthood?  Exhaustion?  Work?  Yeah, probably but I won’t.  Reality is this hasn’t been a priority.  I’ve been eating kind of whatever (some paleo some not so much).  I’ve been wishy washy at the gym.  Can’t change the past…can change the future.  Billionth times a charm?

Lets talk about weight loss competitions.  Now, let me start by saying I love some good competition.  However, this new fad of entering bets to lose weight is crap.  Yup, I said it.  Cramming to drop a percentage of your weight in a short period of time is NOT helpful, for many reasons.  The likely hood you keep that off is slim.  “Winning” isn’t getting the scale to drop (heck I can fluctuate 5 pounds any given day).

scale winIncorrect!

It also has no bearing on getting any healthier.  The reality is the scale is not a dictator of “health”.  There are some very unhealthy “skinny” people.  There are some very healthy bigger people.  Healthy is what is important (not the number on the scale).  Healthy, however involves many things.  Its overall size, its stuff fitting, its feeling good, its working out effectively, its a lot of things!  These are the things I want…need to get back to!

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I need to get back to the girl on the right.  I am somewhere between right now.

Again, I do love me some competition.  So I decided to challenge my sister to a paleo/health challenge!  We start tomorrow and will go through July 15th (just shy of 8 weeks).  It is based on a WOD, weight, AND measurements.  It will break down like this:

  • Initial baseline WOD to be completed 5/22
  • Initial measurements (in inches hips, bust (right under boobs/sports bra line), R thigh, R arm) and weight to be taken and logged 5/23
  • Final baseline WOD to be completed 7/15
  • Final measurements and weight to be taken and logged 7/15

The WOD (which we completed this morning via FaceTime for consistency/fairness) is:
10 Min AMRAP
10 push up
10 air squat
10 sit ups

We logged scores and will do it again on the last day of the challenge.  We are scoring as follows:

Every rep higher on the final WOD when compared to the baseline = 1 point
Every full pound lost = 1 point
Every inch lost = 1 point

This should be just the kick in the ass I need.  The loser has to buy the winner a prize back worth $50.  Healthy good stuff of course.  Obviously I need a good solid plan.  I know what it is.  I’ve done this before and I know what works for me!

fail to plan

I am going to do zone paleo.  This is to make sure I am getting enough of the right balance of nutrients.  I will eat 1800 calories a day on non-gym days and about 2200 on gym days.  My macro breakdown will be 40/30/30 protein/carbs/fat.  I am using MFP to track this.  I’m shooting to go back to 3 on 1 off at the gym.  When I am there I need to bust ass and not be lazy.  Lift every time, WOD every time, stretch, warm up…EVERY TIME.  I am contemplating C25K too because you know my endurance is in the tank, I hate running, and its good for you.

So thats whats up here!  I challenge you (if there are any of you left out there since my hiatus’ are annoying) to get out there and challenge a friend or many friends.  Make it a well rounded challenge.  Make it simple.  Make it fun.

Oh, I also got ordered a fitbit so there will be some serious walking around coming too!  The amazing ladies on my mom board do weekly challenges.  Simple yet fun!  And I love to win.

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5 Month Hiatus

Remember that time 5 months ago I said I was going to get back in shape.  Yeah, meet that rollercoaster.  We are at the bottom again, but I guess that means there is no where to go but up.  There has been an abundance of things that have gone down, including laziness that have lead to abandoning this place.  However, I am back! (I know I say that a lot…in theory it is true this time).

im-back-blog-march-31

In good news the little man has grown a TON!  At his 9 month appointment he was 30″ long and 22lbs 12 oz.  That my friends is 97th percentile for height, and 92nd for weight.  For a kid who couldn’t gain weight he sure is cruising now.  He’s such a happy guy.  He is sort of crawling, and walking behind his walker, and using all of these things to torment the dog and cat.  Its fun for everyone.  He says mama, dada, ball, book, and uh-oh.  He is so much fun and full of personality.  He met snow for the first time and was not so sure about that situation.

In addition to the crazy of work, raising a now almost 10 month old (how did that happen?!), and regular life stuff we’ve made a massive decision to pack up and move back to Boston.  Hubs got a fabulous job offer and we’ve decided to head back up north.  We will be selling the house and moving back to lots more white stuff.  Hubs has actually already headed up the end of January so I have been figuring out single mom life.  He came home last weekend and it was fabulous.  We are working to be together at least a few times a month.

Thankfully, we have an amazing support system in North Carolina.  Our friends and southern family have been superstars and ready to help anytime.  We are still doing family dinner and hanging out on the regular.  Here is a great shot from Nicks “last” family dinner.

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I’ve been much better about being in the gym.  This week has been a train wreck as the little dude has been pretty sick so we are living day to day.  I am hopeful we get there tomorrow and all weekend.  Once we make the move up north I will have to find a new gym and that is going to be a struggle!  Especially to find a support system like the one we have here.

Speaking of the gym the open is coming!  How is it already that time of year already?  I will be doing it for the first time in 2 years if for no other reason then to kick my butt in gear.  I did compete the end of January with an amazing partner.  Of course, I woke up sick as a dog the day before the competition but we powered through.  And we didn’t finish last (this was the goal), and we didn’t die (secondary goal).  We did amazing at the lift workout and that was our best finish on the day at 13th.  My former snatch PR was 1 rep at 85 lbs; somehow after an exhausting day I pulled 3 off and quickly.  Scope out my RBF at the judge.  Whoops!

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And with those updates I must get some sleep.  More to come this upcoming week.  We’ve started cloth diapering and I love it!  All the details on it and the plans for little mans first birthday party (2 month away!).  Also, some meal prep (we are living the life of quick and easy around here), workout details, and who knows what else!

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Motivation Monday

I think I am going to try this new thing called Motivation Monday.  I’d love for it to be interactive.  I am going to post something to hopefully motivate myself and others every Monday, quite frankly because Monday’s suck.  Nobody wants to come off the weekend, go back to work, real life kicks in and thats no fun!

So here’s the deal, post something in the comments or on your blog and link it to me that is motivational.  It can be a picture, a quote, a person, anything that motivates you!

I got this in a text from a friend this morning.  How applicable!

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It makes perfect sense!  What motivates you?  Throw it up in the comments.  Lets kick butt this week.  Make health choices, get to the gym, and press on with your journey!

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Gainz

Yes I did that “z” on purpose…I hear all the cool kids are doing it that way.  So post baby I lost a lot of strength (but he was totally worth it).  I decided I wanted to get back to lifting heavy and getting my olympic lifts better.  I figured a lifting program was the best way to do this.  I didn’t want to be that girl who people wondered if I even lifted so a solution had to be created.  Also, when I go for my USAW cert I didn’t want to be that girl who couldn’t throw some weights around.

When I started looking at and asking around about programs I had a few requirements:
– I had to be able to do it in less then 45 minutes a day (I can only spend so much time in the gym with a 9 week old baby).
– It had to be crossfit compatible (I want to still WOD and not be totally beaten to hell) and the design of the program had to work with that
– Focus in olympic lifts with some additional dynamic (I didn’t want to do nothing but clean and snatch all day, give a girl some squats).
– No more then 5 days a week in the program and no more then 16 weeks.

So clearly that didn’t leave many options.  I did some research and asking around and decided to use a Catalyst Athletics program.  They have a bunch of programs for anything from beginners to advanced lifters.  They also have amazing demonstrations of every movement, answer questions quickly, video demos, and easily downloadable excel sheets that does all the math for you.  This was perfect for my lazy self!  Then I just had to pick a program.

I landed on the 12 week traditional program.  It had everything I wanted and a good mix of lifts.  The not so fun part was re-maxing everything because I know my old maxes are junk.  I know my squats aren’t great because my hips have relocated what feels like half way around my body (damn baby having).

My maxes are:
Power snatch: 85
Squat clean: 110
Jerk: 100
DL: 255 (sad from 305)
Press: 75
BS: 145 (was 175)
FS: 155 (was 175)
OHS: 80

Today was day 2 and I am really digging it.  I can’t wait to be lifting real heavy again.  Slow and steady on this one.  Don’t be afraid to lift heavy.  You will not get bulky I promise (unless you decide to shoot roads into your body…which I don’t suggest), it will tone everything up, lean you out, and you will start to notice good changes quick!  Anyone who tells you otherwise is just afraid of you!

Now to really start tracking again I need to re-measure myself.  What are you goals?  What are you working on?  Tell me about it!

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Back to the Basics

I often get asked things about how I eat and paleo.  My sister has decided to make the jump to the paleo lifestyle and I am helping her set up for a 6 weeks strict challenge.  There is TONS of information out on the internet — some which is amazing and some which is total crap.  I composed this email for her regarding quick tips and tricks and thought it may be helpful to share here.  I’ve got her doing paleo with a 40/30/30 break on carbs, fat, protein with a little swing room with carbs and protein.

My sister has always been a streaky “dieter” and very much comes from the low cal/low fat train of though.  This essentially boils down to chemicals and no consistency long term; we all know this is about “can’t” which makes you want even more.  Did I mention she also started crossfit after being here to see the baby and me taking her.

The email:

“When grocery shopping/determining if food is paleo ask yourself the following:

1. Can I say all the ingredients?  If no then put it back.
2. Are there more then 5 ingredients? If yes put it back.
3. Does it grow and can it be eaten right from the plant? (Wheat grows but has to be processed before eating; squash grows and wont make you sick to eat it raw).
4. Did it have a face before being packaged? If it did then you can eat it.  Turkey slices came from the turkey which has a face; Tofurkey did not.
5.  If you can’t figure it out this way see the chart I sent you.
Stop with the low fat/fat free stuff.  Anything that says this was chemically enhanced to be that way.
You don’t want any chemicals.  No dairy, gluten, sugar (cane sugar, sucrose, cane juice, any other code the packaging uses to hide sugar)
EAT!  EAT EAT EAT!  Hit your calories every day.  Be more worried about going over some vs being under.  Keep your calories coming from the percent they should be (30% fat, 30-35% protein, 35-40% carbs).  When in doubt eat more.
DRINK!  DRINK DRINK DRINK!  There is no such thing as too much water.  If you need some extra flavor in there add in fruit, mint leaves, etc.  Do not use sweeteners, those stupid packets, etc.  You need a MINIMUM of 8 – 8oz glasses of water a day but shoot for double that.
Meal planning is important.  I used to do a spread sheet every week; write down every lunch and dinner then shop for the ingredients.  Pick up extras for snacks.  I did bacon and eggs every day for breakfast so I always got that.
Once you get comfortable make some new things — try them even if you “don’t like them”.  Look up paleo recipes online.  Make sure they are paleo — run the ingredients through the questions; just because its on the web doesn’t mean its right people put crap up all the time and call it paleo and it isn’t.
Ways to bump up carbs: veggies, fruits, lara bars (this generally wont be your problem)
Ways to bump up protein: meat (eat 4oz of left overs), deli meat for a snack, hard boiled eggs for a snack, left overs from dinner make for good snacks, every meal should have 8oz of protein (except breakfast if you don’t want to eat meat then — eggs and bacon will do, do not just do a lara bar and call it breakfast), every snack should have at least 4oz of protein.  Throw back a protein shake after you workout.  Protein shakes are NOT meal replacements.
Ways to bump up fats: avocado (its the bomb diggity try to like it, also a great add to salads), hard boiled eggs, almond butter, nuts (NOT peanuts).
This should give you the gist.  Read the interwebs but be cautious of what is out there — anyone can write a blog.  I could write that double chocolate cake is paleo it doesn’t mean it is.”
Once she has her 6 weeks under her belt we will work on desserts, and tasty treats and things that are still paleo.  (She reads this so my cover is blown and she’s going to ask before that I know she is.)
Lots of this information can be found in the about section in here or by scoping some old posts.  I am back using MFP officially to track things and hopefully keep the breast feeding journey on the right track while working to get some of those muscles back.  I am also thinking of adding a lifting plan; I am planning to use Cataylst Athletics 12 week program which can be found here.  I need to remax everything because they are way down so that is on the list for this week.  Fingers crossed little man cooperates and lets me lift and WOD like a beast.
Also here is my 40 week pic and 2 weeks postpartum.  I don’t know how it has already been 2 months.
And my goal to get back to my after picture:

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Pregnant WODing

I am in my 39th (pushing 40th) week of pregnancy and yes I am still WODing.  By no means am I WODing like I was before I got pregnant.  My goals at this point are simple:

1. Keep moving and stay active!

2. If it hurts…STOP!  Note when I say hurts I don’t mean crossfit hurt, I mean hot damn thats painful because my belly is in the way, or something is stretching funny, or everything is stretched out and I don’t move like that anymore.

3. Finish every WOD, even if that means scaling it (which I do A LOT of these days).

4.  Being pregnant and WODing means no even looking at other peoples scores because they are not comparable (note: this has been drilled into me by the other coaches when I was getting super frustrated every day, it has helped; because really nobody else is WODing with a 23lbs slam ball on their stomach).

Its that simple.  Now to alleviate your concerns.  Yes, my doctors all know and support that I am still working out.  No, it is not bad for the baby.  Yes, me and baby are still PERFECTLY healthy.  Actually, the docs say I have had a textbook pregnancy.  My blood pressure is perfect, my test results have all been perfect, baby’s heart rate is text book.

As of last week at 38 weeks and 4 days I had gained a total of 23 pounds.  There is no doubt I have lost some muscle and put on some fat but oh well.  Average women are expected to gain 25-30lbs total.  I am right about there.  Wonder where it all goes?

Let me tell you WODing pregnant is no easy task.  I can’t tell you how many times I get to the gym and am like I could go home, or just coach and not WOD, or AMRAP a good nap.  However, I know getting moving is good for me and for the baby.  So I do it, for both of us.  Assuming everything stays good I plan to keep working out until he shows up.  Then hopefully take 4 weeks off and go back VERY VERY light and work into 6 weeks post partum and then start training again.  I am still getting my sweat on as seen by this fancy sweat angel post WOD last week.

image1Lets talk about scaling shall we?  Again, I am no expert this is what has worked for me.  Other then lightening things 20% or so I went completely normal until around 30/32 weeks.  My belly didn’t in the way, my joints didn’t feel like they were never going back together, my pelvis didn’t feel like it was being jack hammered into, so on and so forth.  At this point I generally lighten the weight loads in RX WODs 30ish percent.

Movements I can still do and am doing as normal:
– sit ups (no it doesn’t squish the baby or harm him)
– push press
– monkey bars
– ring dips (I’ve always needed a light band for these but I actually feel stronger doing them now)
– rowing
– slam balls
– cleans/clean & jerk (bar bath is slightly off to compensate for around my belly, but as normal for the movement)
– kettle bell work (swings & snatches)
– lunges
– deadlift

Scaled movements:
– pull ups –> I am using a light band.  On days my belly feels really tight I do ring rows because the band irritates me
– box jumps –> step ups
– squats (back, front, overhead) –> to a ball or a box (my pelvis and hips HATE squatting currently, and if I bottom out there is no saving that so I touch and go)
– thrusters –> again to a ball or box
– burpees –> air squat and a push up
– pushups –> on a set of plates
– running –> rowing for equal distance
– wallball –> 1/2-3/4 squat not full
– double unders –> single unders
– HSPU –> regular push ups to plates
– rope climbs –> butt on floor and pull up to standing

That is the gist of it.  If something else funky pops up in a WOD I figure it out.  Or use a reliable crossfit site to see what a good scale for it is.  A few recent WOD examples for you:

15 min AMRAP
200m run
10 push ups
20 air squats

What I did….200m row, 10 push ups to plates, 20 squats to the ball.  Here was my set up:

image2(seriously this thing is my BFF lately)

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I did my push ups with my hands on the plates and went down until my belly touched.  I squatted to the ball.

Wanna see how sexy I looked after that workout?  Obviously, you do!  And this was after some serious floor laying and breathing post WOD.

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A few other examples:

I did wallballs to 1/2 squat, high pulls (carefully as to not knock my stomach and hands slightly more outside the normal), step ups, push press, row.  My score right before I got pregnant was 216.  My score at 39 weeks and 1 day 170 (thats a difference of 46 reps…not too shabby).

For this I changed it to the “Dirty 30”.  I knew 50 reps of all of those would be a bad scene and would probably push it too far (hence the using common sense thing).  The only things I changed were box jumps to step ups, back extensions to sit ups (hanging upside down gives me some nasty vertigo), burpees to a squat and push up off a box, and doubles to singles 3:1 (I did 90 singles).

So can you still WOD pregnant?  Absolutely.  As a coach we tell people all the time “Crossfit is functional movement”, “It can be scaled for anyone”.  Well that holds true now as well.  Don’t be dumb but get to it!  Obviously, if you are going to crossfit pregnant ask your doctor and make sure they are on board.  If they aren’t find out why.  There are some out there who are old school.  Ask questions, ask for research.  ACOG (American College of Obstetricians and Gynecologists) is a great resource.  If you have never crossfitted before I wouldn’t recommend starting when you get pregnant (again people common sense), but if you have been doing it there is no reason (in my non-medcial opinion) you can’t continue.

I also secretly hope that I will WOD this baby out on time or close to it.  However, he will do what he wants and show up when he wants to.

In other exciting news Hubs for my birthday got me a gift certificate for my USAW Sports Coaching Certificate and I can’t wait.  The plan is to go in September once I’ve been back in the gym and have thrown some weight around again.  Oddly, most are held at Crossfit gyms now so I wonder how popular this is becoming with coaches.

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100 Happy Days

So about 97 days ago I enlisted in this project called “100 Happy Days” on Instagram.  Pretty much you post a picture every day for 100 days of something that day that made you happy. It looked and sounded pretty fun, and I figured heck its 1 picture a day for 100 days.  Its actually turned out to be a pretty cool project and I’ve had some good fun with it.

Logo from #100happydaysd

You can find the website here.  They did some “research” (I am not one to tell you the reliability and validity of it) and people reported all sorts of cool things.  Increased happiness, being in a better mood, etc.  Oddly, 71% of people failed at the challenge (didn’t make it all 100 days).  I think I missed one day, realized it, and posted at 2am the following day along with the post for that day.

I encourage you to give this project a try.  I will say it did make me reflect even if for a moment or two of the things in my life I am incredibly thankful for.  Scope it out on instagram.  My user name is screwthescale1. You can also search #100happydays and see all sorts of ones from people which is really cool too.

I am almost bummed this project is about to end and I may do it again once Baby R gets here.  I’ve also thought of doing 100 days of him, or something of the like.  Social networking is such a cool thing sometimes!

In other things, have you signed up for the open?

Yes?!  Good for you!!  No??? Why the heck not?!  You should get to it immediately.  Thursday is the release of the first WOD.  Its a great way to challenge and push yourself; not to mention see where you stack up.

 

The nursery is getting close to done so look for a post on that soon.  Other upcoming posts will include: my new etsy shop (which has taken up some good time), food on the run, food planning for the first month when baby R arrives, labor and delivery plan, and some other good stuff!

Seriously, sign up for the open!!  Do #100happydays!  Have some fun!

 

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