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!