Thursday, December 31, 2009

Getting Stronger :)

I know I've been MIA from the blog since vacation . . . but I'm going to try to be more faithful w/ posting going forward.

Lot's of exciting things going on, but I'm crunched on time, so here's the Cliffnotes:
  • Started back on Wilkes programming a few weeks after returning from vacation. Been back in the "routine" for 2 full weeks.

  • Maxed my FS and BS today, and both have increased 15 lbs since mid-October . . .Coach Wilkes' programming is working it's magic! What a great way to finish out 2009 :)

  • I'm helping to organize the Paleo Challenge sponsored by Portland's CrossFit XLR8. The challenge will run from Jan 4th - Feb 21st, and I'm SUPER excited about it! My diet has definitely been far from ideal since Nov 15th when I left for vacation, and this is going to help me get back on track, and hopefully take my performance and strength gains to the next level as well!

  • I registered last week as a competitor for the Southern Region CF Sectionals to take place March 13th - 14th in Austin, TX. I have lots of prep to do to get ready, but I'm excited about the opportunity to compete! If I place in the top 30 women at sectionals, I'll go on to compete in Regionals in Dallas in May.

That's it for now. . Happy New Year everyone!

Tuesday, December 15, 2009

Recipe: Crock Pot Chicken & Butternut Squash













Crock Pot Chicken & Butternut Squash

Ingredients:

1 whole chicken, gizzards etc. removed
1/2 butternut squash, cubed (about 3 cups)
carrots, sliced thick (about 1 cup)
celery, sliced with some of the greens included (about 1 1/2 cups)
5-6 garlic cloves, left whole
1 sweet yellow onion, sliced thick
dried thyme leaves
ground pepper
paprika
Sea Salt
1 bay leaf

Instructions:
  1. Clean Chicken, pat dry, and place in crockpot
  2. Place Bay Leaf in bottom of Crockpot next to chicken
  3. Add veggies around the chicken so that it ends up "nestled" in veggies
  4. Sprinkle the thyme leaves, ground pepper, and paprika over the top of the chicken & rub into skin

  5. Sprinkle a little bit of sea salt over chicken and veggies

  6. Cook on High for 2-3 hours, then turn to low for another 2-3 hours

This dish makes it's own (delicious!) juice so there is absolutely no need to add liquid.

When you're ready to eat, remove the chicken from the pot. It will be tender and may fall apart, so be careful! Serve with the veggies, and top with some juice from the pot.

I've found that this is a particularly good post-workout meal because of the butternut squash. I usually lift in the evening in my backyard, so if I have this cooking, all I have to do when I'm done liftin is come in and fix a plate - this eliminates the need for me to fix a post workout snack, wait an hour, and then eat dinner :)

Recipe: Mini Meatloaf "Muffins"

Mini Meatloaf "Muffins"

I'm always looking for ideas for portable “snacks” that are high in protein. . . One popular favorite is the “mini-meatloaf”. These are super easy to make, and ultra portable! You can play around with the veggies and swap out different kinds (mushrooms, squash, cabbage, ect) to tailor these to your personal tastes.

Ingredients:

Sauce:
½ can tomato paste (No Salt Added if available)
½ teaspoon garlic powder
¼ of a green bell pepper finely diced


Loafs:
1 lb ground meat (turkey, beef, buffalo, lamb, pork, or a combination!)
½ of a green bell pepper finely diced
½ of a red bell pepper finely diced
½ of a white (or yellow, or red) onion finely diced
½ shredded carrot
1 egg (Omega-3 if available)
½ can of tomato paste (No Salt Added if available)
1 tsp garlic powder (Minced garlic works great too)
1 teaspoon black pepper
1 teaspoon salt


OPTIONAL: 4 slices of nitrate-free, no sugar added bacon chopped (If you want to increase your fat intake)


Instructions:
Preheat oven to 350 degrees


Sauce:
This part is easy. Add water to tomato paste until you get a nice consistency and mix all ingredients together. A nice consistency would be one similar to ketchup.


Loafs:
1. Mix all ingredients together in a big mixing bowl.
2. Fill Muffin Tins about ¾ full with meat mixture
3. Paint some of your sauce on top of your mini-loaves.
4. Put in the oven and bake for 20 minutes.
5. After cooked, paint some more sauce on top of your loaves and serve.


These make perfectly portable snack-sized protein/veggie portions! They can be frozen and thawed at a later time as well!

Monday, November 02, 2009

IT'S OFFICIAL - I'VE FINISHED MY B.B.A. COURSEWORK!!!!




This is going to be a short and sweet post b/c I am EXHAUSTED and have to work tomorrow. . . but I just officially completed the final assignment of my B.B.A. with a concentration in Accounting!!!!

As soon as my teachers are done with the grading, I will (FINALLY) be an official college graduate!




Okay . . off to bed . . . CAN'T WAIT TO OLY LIFT AND CROSSFIT TOMORROW!!!!!!

Coach - if your reading this - ready for the squat program now :)

Saturday, October 24, 2009

A weekend full of Schoolwork . . Again




Okay, I am soooo close to finishing my degree, but am so far past the point of burnt out, it's not even funny. I know that I can probably wrap up all of my remaining assignments this weekend if I just buckle down and DO them, but every time I start to do research or write a paper, my mind wanders off to Weightlifting stuff, or CrossFit stuff, or I start thinking about creative paleo recipes that I could try, or I start daydreaming about my upcoming vacation. . . It's like my brain is hell bent against my finishing.

I am so tired though, and the classwork is just hanging over my head like a cloud and making everything else less enjoyable. I know that if I just knock it out, I'll be able to get on with enjoying all the other stuff in my life. . . so why won't my brain cooperate???

So I have made myself (and my husband) this promise - I will not log into facebook, blogspot, yahoo or ebay. . and will not do one single CrossFit workout or Oly Lifting session until I have completed the rest of my coursework. If you know me personally, then you know that I will go absolutely mental if I am forced to go more than 2-3 days w/o my workout "fix". . . so I absolutely MUST just suck it up and finish the course work.

Wish me luck (Lord know's I'll need it!!!). . and hopefully I'll be back posting an update that I'm finished by Monday!

Thursday, October 22, 2009

A Fridge stocked with Paleo food is a Beautiful thing!!

I went grocery yesterday morning on my way home from CrossFit, and stocked up on all of my grub for the week, but I decided yesterday afternoon that I would go ahead and prep most of it all at once.

Usually, I cook meals each night, and throw together a salad from scratch every day at lunch, but it's interfering w/ my schoolwork in the evenings b/c by the time I cook and clean up from dinner, I feel like half the night is gone!

So I transformed into Chef-Boy-R-Paleo last night and cooked up a storm :)

My fridge is now stocked with:

Cooked Ground Bison, already portioned into 3-4 oz servings


Cooked Egg Whites already portioned
Cooked Breakfast Turkey Sausage Links
Baked Chicken Tenders (enough for 3-4 days)
Paleo Turkey Meatballs (a John Berardi Recipe that I LOVE! I'll share it below!)
Collard Greens/Onions/Garlic Sauteed in Olive Oil
Green/Red/Yellow/Orange Peppers/Onions/Garlic sauteed in Olive Oil

Roasted Beets (YUMMY!!)

Broiled Brussel Sprouts
Carrots already diced up for salads
Scallions already diced up for salads
Pre-cut broccoli & Cauliflower
SOG Paleo Hummus (another YUMMY recipe find!)
SOG Paleo BBQ (yep, yet another great home-made paleo condiment)
Hard Boiled Eggland's Best Eggs (for salads)
Watermelon (cut up and portioned)
AIN'T IT PURTY?!?! :)

I also have some meat that I didn't cook yet, b/c it will be easy to just throw it on the grill or in the oven for a quick dinner:

  • Wild Salmon
  • Wild Snapper

  • Bison Steaks
And of course, I have the essentials that don't require prep:

  • Fresh-Ground Almond butter

  • Pastuerized Egg Whites

  • Baby Spinach (for salads)

  • Avocados / Tomatoes / Onions

  • Coconut Water (for PWO)
I feel SO great having 95% of my cooking done for the week, and the combinations are endless w/ the stuff above!

One of my favorites: Throw some of the sauteed peppers/onions in a bowl w/ ground bison, a diced tomato, and half an avocado - YUM

Now, I'll have my evenings free for the rest of the week to concentrate on nothing but schoolwork - Yay!

Here's the link to the Turkey Meatballs reference above: http://www.bodybuilding.com/fun/berardi85.htm#14 - I make it exactly as directed, except I only make the turkey "meatballs", and not the green beans b/c the green beans aren't 100% paleo.

A fully stocked fridge, and a backyard full of fitness "toys" . .it doesn't take much to make me happy ;)

Wednesday, October 21, 2009

Coach's Comments - Things That Need Work

Okay, got feedback from Coach Wilkes on my videos, and here are the things that I really need to focus on correcting ASAP:
  • STOP LOOKING UP!! - I have this "habit" of looking up when I Snatch. Don't know when it started, but it's throwing off my balance, and it MUST STOP IMMEDIATELY. I spraypainted a spot on the fence in front of where I lift so that I can focus on an area directly in front of me.

  • Finish Extension / Don't pull with arms/bend arms early - In the rapid-fire photography shots that I had taken of my Snatch, it is clear that I am rounding forward and pulling the hell out of the bar with my arms. I don't even begin to finish the pull, and my elbows start bending at the begining of the lift b/c I'm trying to muscle the bar up. I HAVE TO FIX THIS NOW before it becomes a habit that I have to spend months trying to correct.

  • Don't Dip Forward on Squat - Keep Chest Up - I tend to dip forward badly when coming up from my squats, and I really need to work on staying upright/keeping my chest out.

  • Don't "Flop" in the bottom range of squat - control full range - Another bad habit of mine is to control the top range of a squat, but then to just kind of collapse into the bottom, and then stand up. I really need to work on controlling the weight through the full range of motion.

One of my problems is that I sometimes don't realize that I'm making these mistakes because I don't have anyone in my back yard to correct me, and there are no mirrors so I can't see myself when I'm lifting. Solution - I'm going to record each workout session with my camera, and quickly review my lifts at the end of each session.

In order to help myself stay focused on correcting these things, I will be applying "motivational consequences" (as Coach Burgener called them!). When reviewing my video, I will make a note of every time that I make one of the errors above. I will then do 15 burpees for every error made. . . . . Last night I did 60 burpees - Rounded forward badly on my squats on 4 seperate occasions.

I think that reviewing my lifts daily will help me to notice where I am making mistakes, and will help me to be able to correct them immediately rather than continuing to make them and forming bad habits. Additionally, the fear of the dreaded burpee should help me to really stay focused on keeping my back straight, controling the weight in the bottom range of my squats, and not pulling with my arms on my Snatches. . . .

Tuesday, October 20, 2009

Maxed Front Squat & Deadlift today

Keeping this post short and sweet.

Did the last of my 1 rep maxes today - front squats and deadlifts.

Front squat was 109 lbs and deadlift was 165 lbs.

Not thrilled with these numbers, but I know that this is just a starting point, and it only goes up from here!

One thing to note is that my 1 rep max #'s for the squats are literally ass to the grass. My butt probably gets w/in 2 inches of the ground. If I were to do "typical" squats like they do at the globo-gyms to 90 degrees, I could squat a hell of a lot more. The thing is, the primary reason I'm squating is to improve my Olympic lifts. And it is absolutely imperative that I increase my stregnth in the bottom range for these lifts.

One of the things that I noticed both on my Back Squat and Front Squat max days is that my legs feel that they could lift a lot more, but my core strength sucks. I tried SO hard to keep my chest up, but as the weight got heavier, I started to dip forward on the drive up. I will continue to squat with lighter weights until I can increase the weight and still maintain proper form.

Monday, October 19, 2009

Upping my Caloric Intake

Okay, it's official - I need to put on some (healthy) weight in order to really maximize my potential in Olympic Lifting.

Have you ever seen a 5'9" 135 lb Oly Lifter at the competitive level? Yeah, me neither!

Here's the game plan (changes to workouts):

  • Cut out CrossFit Endurance sessions (for now)
  • Continue to follow Coach Wilkes Oly Lifting Programing 5x per week
  • Do CrossFit MetCon workouts 5x per week (3 on, 1 off, 2 on, 1 off), but spend more time working on skills like ring dips, chest to bars, hand stand pushups, ect. . . . and also concentrate more on proper form, technique and full ROM than speed - I think that the speed will come if I improve the rest of it
Here's the game plan (changes to eating plan):
  • Staying Paleo, but increasing Caloric Intake from 1,300 range to 1,800 range
  • Majority of extra calories will come from red meat and healthy fats
  • More Steak, Ground Beef (grass-fed), Whole Eggs, Avocado, Nuts, Nut Butters, ect.
  • Will eat steak/ground meat w/ slightly higher fat content (85-90% lean instead of xtra lean)
  • Still going to try to keep fruit and simple carb intake to a minimum, but will eat approx 6 oz sweet potato immediately post-workout (after my Oly lifting sessions, not MetCon)
I've never actually tried to put on healthy weight before - I hope that a considerable amount of it will be muscle, but I know that the "other stuff" is going to come along for the ride, and I'm okay with that, as long as my performance and lifts increase simultaneously.
I have no idea how quickly I will see a difference, as I've never done this before and don't have any past experience to draw from. For now, I'm going to set a goal of reaching 145-150 in the next 4-6 months, with a large portion of the gain hopefully contributed to increased muscle mass (and resulting increased strength).
If anyone has reading this has any suggestions or critiques of my plan, please feel free to fire away! I'm new to this, and it will definitely be an experimental process - and I'm sure I'll make adjustments along the way.
If you don't think my goal is realistic, or if you think I'm under-shooting it, please feel free to chime in there too!

Sunday, October 18, 2009

ANOTHER PR!!! YAHOOOO!!!!!

This weekend, I had the absolutely awesome opportunity to attend an Olympic Lifting Certification in San Antonio with Coach Burgener - What a great learning experience!

I think the thing that I enjoyed the most was learning how to explain and teach the basics of Olympic Lifting to people without a lifting background. This will be extremely helpful as I teach Jamie the lifts over the next few months :)

It was also a great opportunity to have my technique analyzed and areas for improvement pointed out. I am by no means a world-class lifter, and there is plenty of room for improvement! It was great to identify a few of those areas and be taught drills that I can do that will help me continue to improve on my weaker areas and the things that I'm not as comfortable with.

I have high hopes that my lifts will be going WAY up over the next several months, as long as I stick with Coach Wilkes programing, and continue to apply the corrections to technique that I learned this weekend :)

One of the things that I know that I have had a problem with is bending my arms and trying to "muscle up" the bar when doing a snatch. I know this is one of the reason that my snatch stalled several months ago, and I haven't been able to increase it since. It is only humanly possible to "muscle up" so much weight! I've been told several times to pull myself under the bar, and not to bend my elbows so early, but for some reason I just couldn't seem to make this knowledge translate to my lifts. . . . This weekend, Coach B and his trainers went into a lot of detail explaining how to pull oneself underneath the bar. They also emphasized over and over again that you do NOT pull the bar overhead - you accellerate it through the middle, and then pull yourself under it as soon as you finish your extension. For some reason, it FINALLY "clicked" for me!!

After the Cert, I decided to do a few quick lifts with "real weight" in order to help all of the information that I learned sink in (we used PVC and stripped barbells for most of the drills during the cert).

I started by warming up with the bar, then snatched 65lb, then 85lb like it was NOTHING! My previous PR was 87lb . . . . I took the weight up to 95lb, and nailed it on the third attempt!

Then I dropped it and did the happy dance! lol :) The best part is that Jessica from Atlas CrossFit in Chicago got a picture of me in the bottom of my 95lb snatch! I'll post it once I get a copy :)

I really think I could have gone even heavier, but I didn't want to wear out my welcome, and it looked like the Alamo crew was packing up and getting ready to call it a day - so I will have to max out again next weekend and see just how heavy I can go :)

Friday, October 16, 2009

Playground Complete . . and DEADHANG PULLUPS!

I am SO happy to announce that my Backyard Playground is finally complete!

Here's some pics of my completed Squat Cage (w/ spinning pull-up bar and wall-ball target), pull-up bars, and ring bar:





I'm heading to Alamo CrossFit in San Antonio this weekend for an Olympic Lifting Certification with Coach Burgener (YAY!!), and when I get home I am going to finish up my class work, and then it is ON! I am so excited that I will finally be finished with school, and have the time to take my training up a notch!

On to food - Still staying 100% Paleo :) I've successfully reduced the amount of carbs I'm eating by cutting back on fruit, and I'm feeling really great! The extra fat is helping me to maintain good energy levels, and I'm already feeling like I'm running more "efficiently" w/ less bloat, ect.




I found an AWESOME "hummus" recipe that is 100% paleo here: http://www.sonofgrok.com/2009/06/primally-delicious-hummus/


Enjoyed it with some fresh broccoli for a snack today!



I'm getting ready to bake some chicken, grass-fed beef, and veggies to take with me this weekend so that I can stay 100% on the Paleo Wagon while in San Antonio.

Then I'm going to knock out as much schoolwork as possible before the end of the night, and then crash by 10pm so that I can get up early and leave for SA tomorrow morning :)

OH - I ALMOST FORGOT - MAJOR HUGE GINORMOUSMILESTONE/ACCOMPLISHMENT TODAY!!!

A little background first - I've been CrossFitting for approx 18 months or so now, and I kip all of the pull-ups in the WODs. My kips aren't bad, but I've got grip strength issues to work on - right now I can only do about 5 in a row before my grip gives out. . .

Anyway, Long story short - I have not ever done a dead hang pull-up before. I tried (extremely unsuccessfully!!) for the first 3-4 months, but just couldn't do it - I mean not even close! Then I learned the Kip, and kind of forgot about my inability to do "strict" pull-ups.

Earlier in the week, I was reading a bunch of stuff about dead-hangs on Melissa Urban's blog (http://www.urbangetsdiesel.com/ ), and decided that I needed to make mastering the dead-hang my next priority.

Sooo. . .I strolled into CC CrossFit this morning, warmed up, and then casually grabbed the bar, hung, and attempted a pull-up . . .

I'll be honest - I had already pretty much convinced myself that I would not be able to get one, and that this was something that would require a few weeks of work. . .

So imagine my surprise when I practically floated up over the bar!!! OH MY GOD!!! I almost fell off the bar out of pure shock! So I lowered myself back down, still in shock, and then said to myself "okay, that was a fluke".

I got Mary's attention, and said "hey - check this out!" figuring that it didn't count unless someone saw it. Again, I hung from the bar, and BOOM - before I knew it, my chin was a good inch over the bar again! Mary's jaw hit the floor!

So I grabbed Eduardo, and was like - hey - CHECK THIS OUT! And proceeded to do it again. . and again. . and again!!

So guess what - it's not a fluke! Apparently my strength has increased significantly over the last 6 months through CrossFit and Olympic Lifting. . . and I hadn't even realized it!

Sometimes it is hard to notice progress because I train every day, and typically only improve my times or lifts by a few seconds or a few pounds at a time. It is easy to get a little impatient with myself or feel that I'm not progressing as quickly as I could or should. . .

Then I get a wake up call like this, and it really reminded me that I AM making weekly progress - and when I add up a bunch of small weekly accomplishments, and look back at where I was 6 months ago, compared to now, I really have nothing to complain about.

Can I do Chest To Bars or Muscle-ups yet? No

Does that bother me a little? Sure!

But am I going to continue to work my ass off and appreciate even the little improvements until one day I wake up and surprise myself with a Muscle-up or Chest to Bar? HECK YES!


PROOF of Dead-Hangs!
at home tonight. . . a little tired, as this morning's WOD involved 120 Kips! But I've still got it!

video video

Wednesday, October 14, 2009

Gotta love PRs!!!

It's been a little bit since I've posted an update, but things are going REALLY well!

I've stuck with the Paleo Diet 100% - for 12 days now - not a single bite of anything non-paleo. The next step for me is going to be to cut out the little things like Stevia in my coffee. I am also planning to try to reduce my carb intake a little by reducing the amount of fruit that I'm eating. I "binged" a little on Saturday by eating waaayyy too much Almond Butter. . and then did it again on Sunday with waaayyy to much Pineapple. . .but at least I stayed paleo! :)

I'll be trying to log in each evening and just list what I ate that day in order to keep myself accountable, and also to provide the information for anyone that may be curious about the Paleo Diet and what kind of foods it allows.

I'm taking this week to determine my current Max lifts:
Mon - Snatches
Tue - Clean & Jerks
Wed - Back Squats / OH Press
Thur - Front Squats / Deadlifts

I maxed outmy snatches at 39.5K / 87 lbs on Monday. This is equal to my previous PR so I was a little dissapointed initially, but then I really thought about it. The last time that I got this weight, it was extremely difficult, and I barely got it by the skin of my teeth, and couldn't have repeated it if you'd offered me all the money in the world. This time, the weight honestly just went right up on the first attempt - it wasn't that bad, and I felt like I could have repeated it 10 times if asked to. I just couldn't manage to get the next weight, but I think it was more a mental block than anything, and feel confident that I'll get it next time I max out my snatches. The other difference that I noticed was this: It used to be that standing up from the catch at the bottom of the snatch was the part of the move that held me back. My squat was just so weak that I had a very hard time standing up, and would often fail in the bottom position. This time around, the standing up was EASY!! I mean, literally easy as pie. It felt like nothing to stand up with that from the bottom range of my squat, so I know that my OH squat has improved drastically over the last month :)

As for Clean & Jerk - I blew my last PR out of the water last night!!! My previous C&J PR was 95 lbs, and I'd cleaned 99 lbs a few times without the Jerk. Last night, I maxed out at 109 lbs!! That is a FULL 14 LB INCREASE! To say that I was ecstatic would be an understatement! I'll be honest, it was ugly as hell, and I barely got it, and couldn't have repeated for the life of me - but I got it! I am a very happy girl b/c this proves that Coach Wilkes programing is working very well for me - I don't expect these kinds of increases every month - but boy was I happy with the first month's results!

Okay, back to food - I mentioned earlier that I'm going to try to significantly reduce the amount of fruit / carbs that I'm eating. Because of this, I'm increasing my fat intake so that my energy levels (hopefully!) won't be affected too much.


I found some AWESOME Nitrate Free, No Sugar, All Natural Bacon at HEB, so this morning I made a yummy breakfast of egg whites, spinach, portobella mushrooms, and bacon - I mean food porn at it's finest! Didn't miss my fruit one little bit :)



One other note regarding food - I have found that I am VERY carb sensitive. Also, I have great willpower, but once I have a bite of a high GI carb, I spend the next 3 hours fighting off the sugar cravings - which is the other reason that I'm reducing my fruit.
I picked up a few Larabars this weekend at HEB, and those suckers didn't stand a chance! I officially can NOT have those things in the house any more! They may be Paleo, but they are definitely not the best choice for me because they do nothing but wake up my sugar craving demons big time!

Thursday, October 08, 2009

Happy, happy, happy, happy Girl!!!!




SO EXCITED!!!


My Bumper plates, dumbells, 1 pood kettlebell, 1K and 0.5K plates, and gym chalk just arrived!!! I feel even more giddy than a kid at Christmas! :)


According to tracking, my Oly bar should be here tonight as well - OH I AM SO HAPPY!!!


Quick update - I'm still staying 100% Paleo - no cheats, and not even any oatmeal! I am a little bit low on energy, but I'm going to give it 2 weeks to see if I adjust before I decide to add back in the oatmeal.

I had an AWESOME lift at the Community Center last night (Wednedsay)! Something just "clicked" with my snatches, and the bar was flying up over my head with next to no effort! What a GREAT feeling :) I'm on cloud 9 right now!

Gonna head to Tractor Supply tonight to pick up some Stall Matts, and then I will be all set!

Yay for no more metal plates!! It sucks when I have to bail from a snatch and throw the bar at the community center b/c the plates are so loud the whole gym stares and half the guys run over to see if I'm okay - embarassing as hell! Now I'll have bumpers, and I can bail any time I need to . . . yipee :)

UPDATE 5PM - THE BAR IS HERE!! :) WHOOPEE! Time to go get my first backyard lift in!









UPDATE 7:30PM - Stall Matts are Down! Tomorrow's Lift is gonna be AWESOME :)


Monday, October 05, 2009

Making Progress :)

Had another really good day today, but running a little low on energy.

Started the day w/ 5am CrossFit - 100 Burpees for time - 7'21". My best time was 7'06" so I'm still off a bit, but not by too much.

After work, I got my lifting in at the community center. Squats are getting easier by the week. My shoulder presses still need a ton of work :( And I swear the Planks get me EVERY TIME! But I am getting better at the planks and can hold them a lot longer than I could the first week.



Had an awesome lunch today of grilled chicken, avocado, and salsa served w/ steamed broccoli and slivered almonds :) It's amazing how much jucier and more flavorful the all natural organic chicken is than the frozen stuff I'm used to!
For Dinner, I made an awesome Red Snapper recipe courtesy of Rachel Ray. I'm too tired to type the whole thing out right now, but it was a-freaking-mazing! And totally Paleo :) I cooked up some spicy collard greens to go along w/ the fish, and it was a very satisfying dinner.
Studying is done for the night, and I'm off to hit the sack.

Sunday, October 04, 2009

Productive Day!!

WOW! I had such a productive day today :)

I got a ton of schoolwork knocked out, and then tonight, I got most of my cooking for the week taken care of!

I just finished cooking:
Paleo Bison Meatballs (perfect for snacks)
Mini Swt Potato/Spinach Frittatas (perfect early morning pre-workout)
All Natural Organic Chicken Breasts (enough to get me through Thursday)
Baked Sweet Potatoes (for my post-workout recover snack)
Hard Boiled Omega-3 Eggs (for salads and late-night snack)

I've also got all of my meals planned out for the week - lots of yummy stuff on the agenda: Wild Salmon, Wild Mahi Mahi, Grass-Fed Beef Steaks, Organic All Natural Chicken Breasts, Bison Meatballs, Frittatas, Collard Greens, Organic Broccoli, Baked Beets, Mashed Cauliflower, Brussel Sprout "fries" . . .Yep, it's going to be a GOOD week :)

WooHoo ;)

A little more schoolwork, and then I'm hitting the sack!

Saturday, October 03, 2009

Feeling Better!

Had an AWESOME day today!

Started out with my first CF workout since Monday - I hate being sick, but when you start feeling better it's like you're a new person :) Today's workout was 75 Power Snatches for time. I did RX weight at 55lbs and finished in 9'26". I was really focusing more on maintaining proper form than I was on my time though.

Went to Sun Harvest after CF and bought some Wild Salmon, Wild Red Snapper, Grass Fed Beef, Buffalo, and some Organic Veggies (oh yeah, and a few of those yummy date rolls too!)

Came home, knocked out some schoolwork, and then went for a nice long run this evening. . . well long for ME anyway! I ran 3.55 miles. I had to stop and rest for about 5 minutes at the half way point, and again at the 3/4 point, but it still felt really good to get out there and run. It was a beautiful night for it with a cool breeze and a pretty sunset :)

After my run, I came home and cooked up the Wild Salmon - sooo yummy! I tried a new recipe tonight and it turned out great!

Salmon
Onion
Tomato
EVOO
Salt/Pepper

I drizzeled the salmon w/ a little EVOO, then sliced the onions and layed over the salmon, and then sliced the tomato and layed on top of the onions. Then I drizzled a little more EVOO, and sprinkled with some salt and freshly ground pepper. Then I wrapped it in foil and baked at 400 degrees for 30 minutes. It turned out PERFECT! I served it with some sauteed zucchini and squash.







Bed time now!

Wednesday, September 30, 2009

Unplanned Rest Day

Okay, so I've officially got a nasty cold :( I've been fighting it off since early this week, and it finally got the better of me.

Tossed and turned all night last night w/ the sweats and chills. . .hate that!

Sticking to a Paleo diet today, but not going to make the gym . . obviously.

Note regarding food today - I really feel crappy and have next to no appetite so I'm not going to get in the calories that I normally would, but I'm missing my workouts today too so It's not like I need a lot of extra energy from the food anyway.

So far today:

8:30am - 2 mini fritattas, 4 oz Trop 50 OJ
late morning snack - 1 TB almond butter
12:00pm - 1 Lean Turkey Sausage Link, salad w/ spinach, tomato, onion, carrot, avocado, 1hb egg, and balsamic vinegar
Snacked througout afternoon on: 1 peach, 2 baked chicken tenders, 6 oz Trop 50 OJ
7:00pm - 6 inch Oven Roasted Chicken Breast sub

I know, the sub was totally not paleo, but I felt like total crap and really didn't feel up to cooking anything, and being sick absolutely killed my willpower against starchy carbs :( But I was good and got it w/ vinegar instead of mayo!

Tuesday, September 29, 2009

Not feeling so hot!

Ugh, I really feel crummy today :( This cold has finally gotten the better of me! I felt okay when I woke up, but have been feeling worse and worse throughout the day.

CF this morning was good. Did 15 Deadlifts/15 Pushups - 10 rounds. RX was 95lbs on the Deads, I did 99lbs. Wow did they get heavy by the 6th or 7th round! My final time was just over 20 minutes. I did the first 2 rounds of strict pushups, and then went to my knees to avoid compromising my form.

Lifting was AWESOME last night! I FINALLY pressed the 65 lbs for all sets. . . . they were really ugly, but I did it! Only thing is that I did bounce a little bit at the bottom of each rep (okay a LOT by the final set). I'm going to drop it down to 60 next week and concentrate on eliminating the bounce before I go back up in weight.

Okay, on to food. I'm on day 3 of being strict.

So far today:

4:30am - 2 mini sweet potato frittatas (pre CF)
6:30am - 3 oz sweet potato + 1/4 scoop Protein powder (post CF)
8:00am - 1/4 cup steel cut oats, 1 T Almond Butter, 1/2 scoop Protein Powder (needed energy!)
11:45am - 4 oz Tilapia + Salad w/ spinach, tomato, onion, avocado, 1 hb egg, carrots, and balsamic vinegar
Afternoon - Snacked on 1 TB Almond Butter & a few saltine crackers. . .later had 1/2 plumcott
6:30pm - 1 Link Lean Turkey Sausage + Zuchinni, Squash, and Onions sauteed in EVOO

Really felt crappy by the end of the night. . I know the saltines weren't Paleo, but I had to do something to settle my stomach mid-afternoon.

Missed my Oly lifting session tonight b/c I felt absolutely horrible, not to mention I don't think the others in the gym would have appreciated me sneezing and coughing all over them!

Monday, September 28, 2009

Sweet Potato Frittata Recipe + Update

Okay, I haven't checked in for a while b/c I've been CRAZY BUSY between school, work, and lifting, but I'm going to try to be a little more regular w/ my updates going forward.

A quick update - My diet has NOT been going so well :( It's not that I have been eating total crap all of the time, but it has definitely not been Paleo, and there has been a good amount of crap thrown in there. . .

Back on the wagon yesterday though, and so far so good :)

It never ceases to amaze me what a HUGE difference my diet has on my performance. Perfect example - I did the "Nancy" WOD about a month and a half ago, and PR'd it at 14'50". Did it this morning, and it nearly killed me, and my time was 21'42". That is seriously just sad. Granted, I was sick all weekend but still, I have to contribute the majority of the excess time to my crappy diet.

It was nice to have a little "reminder" like that this morning - even though I had already committed myself to cleaning up my diet again ASAP, and have already prepped all of my food for the week - that extra little reminder will help to keep me on track and remind me just why I'm following Paleo Guidelines.

As for my workouts - I've gotten 95% of my lifting workouts in, but have only been making it to about 3 CF sessions a week b/c of school/work schedules. I will be SO happy when I'm finally done with school!! Only a few weeks left :) My Oly lifts have been getting better, but my CF performance has gone down significantly due to my crappy diet. I can only imagine how much my Oly lifts would have improved had I stayed strict w/ my diet over the last month! That's okay though - the past is the past, and all I can do is concentrate on the future.

For the next week or so, I'll be updating my blog with what I'm eating in an attempt to keep myself a little more accountable.

Mini Sweet Potato Frittata Recipe:

I created the BEST recipe this weekend that is PERFECT for me for pre-work out :) I call them "Mini Sweet Potato Frittatas". I sauteed onions, red peppers, yellow peppers, spinach, and tomatoes in some olive oil, and cubed some sweet potatoes and cooked them in a skillet until they were soft and mushy. I combined all the veggies and the sweet potatoes, added a little salt and pepper, and then spooned equal amounts into 14 muffin pans. Then, I beat 3 eggs + 8 egg whites really well, and then poured the eggs over the veggie mixture in the muffin pans. Then, I baked them at 375 for about 15 minutes, and that was it :) I froze about half of them, and the other half is in the fridge. 2 of the little mini-frittatas makes a perfect pre-workout snack for me :)

And in case anyone is wondering what's in my homemade oatmeal pancakes:
Old Fashioned Oats, Egg Whites, Protein Powder, Apple Sauce, Banana, Cinnamon

I'll be phasing these out over the next day or so b/c I want to try to go strict Paleo without the oatmeal. If I have a problem w/ energy loss again though, I'll add my oatmeal back in.


Okay, so far, here's what I've eaten today:

4:30am - 2 mini-frittatas (pre-workout)
6:30am - 3 oz sweet potato + 1/4 scoop lean dessert protein powder + 2 walnuts (post-workout)
7:45am - 1 homemade "oatmeal pancake" + 1 T Natural Almond Butter (breakfast)
11:00am - 4 oz lean steak grilled + salad w/ spinach, 1 hb egg, avocado, tomatoes, onions, carrots, and balsamic vinegar
3:00pm - 3 oz chicken breast + 1/2 plumcott + 5 brussel sprouts w/ evoo
7:00pm - 4 oz tilapia + 2 cups broccoli + slivered almonds + evoo

Friday, September 11, 2009

SORE AS HELL!!! (And Loving It!)

Okay, so olympic lifting has been going really well this week.

Last night I had more Snatches (65 lb) and C&J's (90 lbs) and I swear they felt twice as heavy as they did the day before!

WOD yesterday morning was 12 Pullups, 12 Burpees - 10 RFT. I did Ring Pullups b/c my hands were so shredded, and I think this may be one of the reasons I was sooo sore for lifting last night and the weight felt heavier than normal.

Still made it through all rounds though! Just took plenty of rest in between reps, and powered through.

By 9pm last night, every single muscle in my entire body from my toes to my hair follicles was on fire! I hate being so sore, but love it at the same time b/c it's not an injury sore - just a soreness that reminds you that you're busting your ass in the gym :)

Didn't go to CF this morning b/c I already did my three in a row Tu, Wed, Thu, plus I needed the extra sleep!

Tonight will be a hellof a lot of squats and core. . . .so I'm looking at the bright side - at least no upper body! lol

Diet has stayed Paleo - hard boiled some eggs earlier in the week, and have been LOVING them on my salads :)

Getting ready to hunker down for another weekend full of schoolwork as well.

Wednesday, September 09, 2009

Another good day :)

Today's been pretty good so far!

Made it to WOD w/ the 5am-ers at CC Crossfit - had a bit of a different WOD today.

I had the chance to work on my Hand Stand Pushups :) I did them upside down under the pullup machine w/ the green band as assistance. Got 24 in Four minutes. I wanted that 25th one sooo bad, but my shoulders just gave out on me!

Pretty uneventful day at work - which equals a good day!

Got off a little late, hit the community center about 5:15pm for my lift.

OMG - you should have SEEN the looks on the guys faces when Lil' Ol Me started doing snatches and split jerks in the middle of the floor! It was absolutely priceless!

Today I had 66 lb snatches, 88 lb C&J, and 100 lb RDL's programmed - I feel like it went pretty well.

The snatches felt light, but gave me a chance to really focus on technique, and NOT LOOKING UP!

Cleans were so-so. I did 90lb b/c it was the closest I could get to 88. It didn't feel heavy, but I had a little trouble w/ rounding my back on the last few reps.

RDL's felt a little light, but again, gave me a chance to really work on full ROM and good form. My rear's already twitching a little, so I'm pretty sure I'll be feeling them tomorrow!

Okay, off to schoolwork - I have an Economics paper due tonight. . yuck!

Tuesday, September 08, 2009

DAY 1 of Coach Wilkes' Oly Lifting Program!!!

Okay, so I have been MIA for about a week due to insane amounts of stress and school. . . but I HAVE been sticking to my Paleo ways (well. . . for the most part anyway!), and I've been squeezing in as many CF workouts as possible between school and work.

I spent the ENTIRE Labor Day weekend doing schoolwork - literally from the minute I woke to the time I went to bed - Fri night, Sat, Sun, and Monday. . . .BUT I knocked out a hell of a lot of work!

I found out early last week that I wouldn't be able to Oly lift in the mornings anymore at CC Crossfit, so I had to make some other arrangements. . . cause hell if I'm gonna quit lifting!

Starting today, I'm CF'ing in the morning, and then in the evenings I'm Oly lifting up at the Community Center. It's not the ideal setup - they don't have rubber bumpers, and it's pretty packed in the evenings, but they do have bars and iron plates, and technically that's all I need to get by :)

So my (revised) schedule this month is:
Up at 4am for 5am CrossFit
Work from 6:45am to 4pm
Lift from 4:30pm to 5:30pm at the Community Center
Schoolwork from 6pm to 10pm

I will be SOOO happy when this month is over, and I can take the schoolwork out of the equation!

So anyway, like I was saying - today was my first day of following Coach Wilkes' Olympic Lifting Programing - and I really liked it! It feels SOOOO good to be lifting again after nearly 2 weeks off! I REALLY missed it!

The squats felt pretty light, but by the end were starting to get heavy. I really concentrated on keeping good form- and got down loooowwww on every rep :)

The OH presses were another story altogether!! I was supposed to press 65 lbs but couldn't manage more than 60, and could only get 3 reps at that weight. I ended up dropping the weight by 10 lbs to 55 and doing the appropriate # of reps and sets. I have full confidence that my pressing stregnth will increase, and I'll bet that I'll be pressing 65 w/in a month!

Then were the planks. . . the new dirty word in my vocabulary! I swear it will be a miracle if I can sit up tomorrow morning! They hurt SO GOOD!

Well, that's my update for the day :) Back to the schoolwork. . . .

Friday, August 28, 2009

Costa Rican Coffee & PR's!



Yesterday was a GOOD Day!! The day started off w/ one of my favorite benchmark WOD's at 6am: "Nancy". This WOD is 15 OH Squats at 65lb and 400 meter runs - 5 rounds for time. I finished in 14'52" which is a full 4 minutes faster than my previous PR! Pic to the left is of one of my squats . . . not quite at the bottom of my range. I do see that I'm coming off my heels a little though, so I need to work on that next time!










Then, on the drive home from CC Crossfit, I saw this amazing sunrise. Talk about a perfect start to a day! I LOVE South Texas :)











Got home from my workout, and made some YUMMY Scrambled eggs (using 1 whole egg + 4 whites). Cut up some peppers and onions from Wednesday nights stir fry into my eggs, and they turned out AWESOME! AND a friend brought me some Costa Rican Coffee earlier in the week that is ABSOLUTELY AMAZING . . This stuff is like liquid velvet in my mouth, I swear - it's to die for!



Then had a really productive day at work - got a ton done. . .and then buckled down w/ the schoolwork. All in all, a very, very good day :)

Wednesday, August 26, 2009

Not a Weiner








So Jamie and I bought $10 worth of Mega Millions Tickets last night on a whim since the Jackpot is up to some kind of crazy amount over $250Mil . . . and am devastated to announce that we are not wieners. . . lol :)

I got 9 hours of sleep last night, and it felt A-Freaking-Mazing!!

Up this morning at 5am for 6 O'Clock Crossfit - had my favorite WOD on the board when I walked in, so I knew it was gonna be a GOOD DAY!
WOD involved Pullups, Situps, and Walking Lunges. I have super fast sit-ups, and my walking lunges are fast too b/c of my looong legs :) My pullups really slowed me down this morning though. Couldn't seem to get the rythem right. The first set I got abotu 5-6 in a row, but after that I was only getting 2-3 at a time, and then just singles, so it really slowed me down.

Posted a time of 14'45" which I was okay with, but got home and checked, and my previous time was 14'08", so I definitely need to do more pullups to get them back up to speed!

Having a productive day at work today (got to LOVE those!)

Planning on taking the evening off from schoolwork so that I can unpack my luggage (yes from the trip that I returned from LAST WEEK!! - I'm so bad about that stuff). . . and do some laundry and just give my brain a break!

Hope to be in bed by 9 tonight so that I can get 8 hours of sleep before CrossFit tomorrow morning.
Planning to cook Fajita steak, peppers, onions, and tomatoes for dinner tonight w/ a little Guac on the side. . YUMMY!
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Tuesday, August 25, 2009

Oatmeal Pancakes and Lack of Sleep

Okay, so last night I ended up pulling an all-nighter in order to complete my comprehensive project in my Master's Class which was supposed to be due by midnight Arizona Time. . . I ended up finally finishing it about 7am CST and submitting it - I may get a few points deducted for the tardiness, but at least the system let me submit it :)

I had only gotten 3 hours of sleep the night before b/c of coursework deadlines, so to say I was a royal bi-atch this morning would be a complete and total understatement. . . even the puppies were hiding!

I plugged through the first hour of work, but then had to take a quick power nap - I do NOT function on zero sleep - will never try that again!

After a 2 hour nap and a shower I felt like a new women - got up and got back to work.

Bummed that I missed CF this morning, but I can only do so much, and I have to recognize my limitations, and prioritize the completion of my degree over my CF addiction right now :(

After work, I decided to try to make some of those oatmeal pancakes that I've been buying from Molly's Friend, Mary. She makes these pancakes that are TO DIE FOR with oatmeal, egg whites, bananas, and sometimes some all-fruit perserves.

I experimented by combining the following:
  • 1 small banana
  • 1/2 cup Organic Unsweetened Applesauce
  • Dash Vanilla Extract
  • 8 Egg Whites
  • 2 Whole Egs
  • 1 Scoop Cinamon Roll BSN Lean Dessert Protein Powder
  • 2 Cups Old Fashioned Rolled Oats, Dry
  • a Crap-Ton of ground cinamon
  • 2 packets of Stevia
I mashed the bananas up really good w/ the applesauce and vanilla, and then beat them till they were frothy w/ a mixer. I then let the mixture sit on the counter for about an hour to get warm (the applesauce was cold from being in teh fridge).
I then beat the egg whites and eggs till they were "thick"
Next, I mixed together the banana/apple mixture w/ the egg mixutre, and then stirred in my dry ingredients, which I had already combined.
I let this concoction sit for about 20 minutes so that the oats would absorb some of the moisture, and the "batter" would thiken up. Next I pre-heated a couple of skillets on super low heat, rubbed them w/ some olive oil, and proceded to make pancakes. The entire batch made 9 good-sized pancakes, and I figured out the following Macro Breakdown per Pancake:
  • Calories: 139
  • Fat: 3g
  • Carbs: 20g
  • Sugar: 5g
  • Fiber: 3g
  • Protein: 10g
Not too shabby! These things are great frozen. Then in the morning, I just pop one in the toaster on my way out the door (usually for 2 cycles), and then NOM on it while driving down the road to Crossfit at Oh Dark Thirty!
Here are pics of my experiment! (I couldn't resist. . . .already ate 1 of them, hence ony 8 in the pics . . . ):




I'm getting ready to clean up the kitchen, and then hit the bed by 7:30 tonight to try to catch up on a little sleep.

CAN'T WAIT TO CROSSFIT TOMORROW!!!!! :) :) :) :)

Night All!

Monday, August 24, 2009

When Schoolwork interferes w/ Working Out!

I'm taking a quick mental break from the paper and figured I'd post a quick update :)

I was up until 3:30am this morning working on schoolwork, and consequently missed CrossFit this morning. I hate it when I miss a morning workout because it just throws my whole day off! I'm so exauhsted that I can barely see straight, but my Master's Class officially ends tonight, and I have a cumulative project worth 25% of my entire grade that I must turn in before midnight PST. Trying not to let the time pressure get to me . . staying positive and just plugging away to the best of my ability.

I can tell that it's going to be another 3-4am night and I'm PISSED that I'm going to miss CrossFit AGAIN tomorrow morning, but I've got to put my schoolwork ahead of my fitness pursuits . . . .trying to be a responsible adult and all . .

Anyway, had a fairly busy day at work today. I made time on my lunch break to call Allstate and file claims for BOTH vehicles that I wrecked. . . . The first girl that I spoke with told me that I would have to pay the full deductible for both vehicles. . . That was going to SERIOUSLY hurt the pocketbook! I told her that I'd discuss it with my husband and call back after we had worked out the finances. When I called back an hour later, I got a different representative. She checked our account, and it turns out that we have something called "Platinum Coverage", and because we haven't ever filed a claim before, our deductibles on both vehicles for this incident would be waived! Additionally, our insurance rates would not go up, as long as we maintained Platinum Coverage, and did not have another accident. . . . can you say HAPPY DANCE!?!?!?


After getting off the phone w/ Allstate, I nuked a bag of broccoli and heated up some chicken that I cooked this weekend, and had a very satisfying lunch:

Baked Chicken w/ Garlic, Rosemary, Basil, Oregano, and Red Pepper Flakes & Broccoli drizzled w/ Olive Oil and sprinkled w/ Slivered Almonds . . . NUMMY!!!
Got off work, went straight into schoolwork, thought my eyes were going to fall out of my head, took a 15 minute power nap, got up, and back to the schoolwork. Breaked for a dinner of Steak & Spinach Salad w/ tomatoes, onions, cucumbers, avocados, and HB egg. . . then back to schoolwork again.
And here I am! Well, gonna end it here and get back to this paper. Will be SO happy after this is submitted as it will signify the end of the Master's Level class that has been kicking my butt for 12 weeks now. I will have one more HUGE comprehensive project in another class to complete by Wednesday, and then will have a few days off before my final 3 classes start on Sept 1st :)
Night All!

Kick-off of 8 Week Paleo Challenge!

I had such GREAT success with the 8 week Paleo Challenge that I did with the Alamo Crossfit Crew that I decided to start one of my own!

During my last challenge, I was strict Paleo (w/ the exception of steel cut oatmeal each morning) from June 1 through July 26th. In the process, I dropped 15 lbs of fat and 3 inches off my hips, and all of my PR's improved. Additionally, I felt awesome and had very few cravings for crap! I FINALLY found a healthy way of eating that I can stick to and not feel deprived!

I stayed pretty strict Paleo w/ an occasional cheat after the challenge ended, up until last week at my parents house. Last Wednesday, I went out to dinner with a girlfriend, and CHOWED on some killer Mexican food at Abuelo's. . . followed by an ice cream at Cold Stone Creamery! I had every intention of jumping right back on the wagon, but proceded to continue with cheats over the next week. Bagles, Beans, Cheese, and Chocolate - you name it - I ate it!

As any idiot would deduce - this led to feeling like CRAP! Why do we do this to ourselves when we know what the end result will be??

Before I get into the details of my challenge, I've got to post a picture of the food porn that I gorged myself with last night, as a send-off to my non-paleo week of hell:



That would be a juciy Jr. Cheeseburger Deluxe, HOT, FRESH and CRISPY Wendy's french fries (w/ the obligatory ketchup of course!!!), a Coke Classic, and an Oreo McFlurry from McDonalds. . . yes, that's right folks . . the Wendy's ice cream machine was broken so I drove my happy ass to Micky D's to get my final ice cream fix!!

While I do have to admit that this all tasted heavenly in my homework/stress induced feeding frenzy at 11 pm, I definitely paid the price! I feel like HELL this morning. . . .and am thrilled to be back on the Paleo Wagon!

So, here are the details of my Paleo Challenge:
  • Dates: August 24th - October 17th (8 weeks)
  • Vices: Oatmeal & Protein Powder
  • Incentive: $2 per strict Paleo Day, $1 per PR (Lift or CF Benchmark), and $5 per week that I complete all scheduled training sessions (5 sessions Oly Lifting, 5 CF WODS, & 3 CF Endurance WODS) added to "splurge" pot.
  • Penalty for Cheating: I do not plan to cheat. I will not cheat. However if some freakish thing happens and I do happen to eat so much as one bite of a non-paleo item that is not one of my vices, I will be forced to empty my "splurge pot" with no chance of earning back the money lost.
  • At the end of the challenge, I will take the money in my "splurge pot" . . . and SPLURGE on something totally off-the-wall that I would typically not treat myself to - like a really nice pair of jeans or something along those lines
So basically, I will eat strict Paleo with the exception of oatmeal. I have made this modification because the goal is to follow a nutrition program that works for me, improves my performance, and is something that I can live with for the rest of my life. I have learned through trial and error that I am NOT gluten sensitive, and that my energy levels hit ROCK BOTTOM mid-day if I do not eat 1/4 cup of oatmeal in the morning. Additionally, I start gassing out mid-WOD because I simply run out of fuel.
Regarding the Protein Powder - some consider this acceptable under Paleo Eating and others say it's a "no-no". I don't really care what anyone else says - again, I'm doing what works for me, and I have found that there is no better recovery food for me personally than mashed sweet potatoes & protein powder! Recovery time is the only time that I will use PP though.
Potential "PitFalls":
  • Business Meeting in late Sept (will have to deal with airports, travel, and "social events" while staying strict paleo; will have to take substantial amount of paleo food w/ me; will have to deal with peer pressure of all of my co-workers to "eat something")
  • Oly Lifting Cert in San Antonio mid-Oct (will have to deal w/ travel and "social events" while staying strict paleo; should be easier than business meetings b/c will be around other "health-oriented" people)
  • Final month of college classes is September and I'm taking 3!! - this will cause significant stress and long nights of study. My coping mechanism for stress has always been food, and I like to reward myself after the completion of a difficult assignment with ice cream. I need to break this cycle of rewarding good behavior with food.
Goals for Paleo Challenge:
  • I don't have any specific goals such as "drop x # of lbs"
  • My goal is to remain strict Paleo the entire 8 weeks without a single cheat
  • I also hope to increase PR's and cut body fat so that I'm at my ideal "fighting weight" by the end of the challenge
So that's it! Wish me luck! I'll be posting pics of my yummy Paleo Eats over the next 8 weeks, commenting about my energy levels and performance gains or losses, and probably doing a little bit of whining in the first week too!

Sunday, August 23, 2009

Stress is at Max Levels!

Okay, so today started off with me making the most bone-headed move EVER! I mean this was like Epic bonehead stuff that you only see in the movies . . .

I decided to get up early and knock out my grocery shopping before getting into my schoolwork for the day b/c the grocery store is typically really empty on Sunday mornings. I jump in my car, open the garage door, throw it in reverse, and hit the gas. . . .went about 2 feet before I was suddenly jolted to a stop with a loud "CRUNCHing" sound . . . . NOT GOOD!!!

I look in the rear view mirror to see my hubby's pretty new Tahoe sitting outside in the driveway w/ my rear fender imbedded into it's front fender . . . CRAP!!! Since when does he park in the driveway?!?!?! He ALWAYS parks his "baby" in the garage!! Guess I should have noticed it wasn't there when I had gotten into my car a few minutes earlier . . .

Then comes Jamie running out the door and he just went white. . so I knew it wasn't pretty :(

Leave it to me to go and wreck two of my own cars at the same time.

So yep, we're going to have to get them both fixed. . . . and pay two SEPERATE deductibles . . . YAY ME!!!

Pics of the damage:


So I go grocery shopping, come home, sit down to schoolwork, and am working on my assignments, when I notice the end date for my Master's level class is 8/24/09 - that's TOMORROW!!!!! CRAP!!!! I thought it ran until the end of the month - 8/31/09. So now I've got less than 48 hours to turn in all of the rest of the assignements. . . . I forsee two all-nighters in my future
So just for the heck of it, I check on the other class, which I was nearly positive ended 8/31. . . NOPE . . that bad boy ends on 8/26/09. . . I'm SO SCREWED!!
But I will remain positive - going to buckle down and knock out as much as I possibly can. I have requested extensions, but there is absolutely no guarantee that I can get them . . . wish me luck!
For obvious reasons, I'll likely be MIA from the blog until 8/27 once I've turned in all of my work for these two classes. .

Pics from CrossFit Chesapeake

Okay, so I mentioned in my post on Friday about visiting CrossFit Chesapeake while in VA. Those guys ROCK!! I've posted a few pics below of some of the "fun" I had "playing" with them. . . . Good times!


Sasha telling me to get a move on!

Um . . yeah . . THAT's a pretty face! lol

Last set of Pullups w/ Bryan

DONE!!




Friday, August 21, 2009

Back Again. . . yeah, I know . . . it's been a while!

Okay, so I decided to start my blog back up b/c I'm getting serious about training for the Crossfit Games 2010 and I'd like some place to track my progress, make notes about workouts, meals, and vent when I'm sore or frustrated without pulling down a friend or my hubby!

So here we go ;)

Since January a lot has changed, and I'm not detailing it all b/c I doubt if anyone will be still checking in from TDP or "back in the day" when I was training for figure competitions.

To Summarize:

  • I found the Paleo Diet, and LOVE IT!
  • I eat strictly Paleo 99% of the time with the exception of 1/4 cup of steel cut oats every morning. I modified the diet to work for me and my energy levels, and feel better than I ever have, and don't feel even a little bit deprived!
  • Started my Paleo way of life with an 8 week "challenge" that ran from June through July 2009 - I came in second place, but ate strict paleo every day of that 8 weeks (w/ exception of oatmeal), and dropped 15 lbs of fat in the process and 3 inches off my hips ;) The weight and inches have stayed off since.
  • I am now eating for performance and not for physique. The physique is following nicely, but I am not measuring anything - I'm eating strict paleo choices, Zoning most of my meals/snacks (via eyeballing method!), and eating when I'm hungry - usually every 3-4 hours, but not always
  • My PR's have been steadily increasing since going Paleo
  • I am currently CrossFitting at CCCrossfit (http://www.cccrossfit.com/ ) 3 days on, 1 off, 2 on, 1 off
  • I started Olympic Lifting 5 days a week w/ Molly, Pam, and Eduardo at CCCrossfit about 6 months ago, and this replaced my "standard" lifting in the gym
Okay, now for a little update on my life outside of just the workout/nutrition stats ;)
  • Still in School, but graduate either end of Sept or Oct!!!! SWAMPED and STRESSED right now, but all of this will be over soon!!
  • Attended the Crossfit Games in Aromas this year with Molly and the Alamo Crossfit Crew (http://www.alamocrossfit.com/ ) - had a blast and got a fire lit under my butt! I Want to Compete next year, and am going to do EVERYTHING in my power to make that happen!!
  • Recently went home to VA for 2 weeks for personal reasons, and had the IMMENSE pleasure of training (O-lifting) under Coach Wilkes and his boys (Cody, Coard, and Caine) at Chesapeake Crossfit while I was there (http://www.chesapeakecrossfit.com/ <---check data-blogger-escaped-out="" data-blogger-escaped-span="" data-blogger-escaped-them="">!!)
  • Also had the pleasure of WODing with the AWESOME group of people (Brad, Andre, Grant, Brandon, JRock, Austin . . . ) at Sparta Fitness Crossfit while I was there - another great affiliate in the Hampton Roads Area (http://www.spartafitness.com/ )
  • Back home in TX now with a more well-rounded and diverse view of all things CrossFit!!
I'll be posting tomorrow with a list of short term and long term goals, and my "plan of attack" that I will implement in order to accomplish them.
I'll then be posting regularly w/ random thoughts, workout times and weights, meal ideas, pictures, and whatever else spills out of my head!