Friday, July 30, 2010

I'm in Love


With Olympic Lifting that is. . . .
So tonight was my first backyard session in a loooong time with my trusty 'ol barbell and bumper plates. I started back with the programming from Coach Wilkes I was using before my hiatus.

Tonight's Workout (Day 1):
  • 20 sets of 1 rep Snatches at 70% of my max
  • 15 set of 1 rep C&J's at 70% of my max
  • Full recovery (i.e. - sit my ass down!) between each rep
I was really tired when I got off of work, but knew I would feel better once I got outside, so I sucked it up, changed into my w/o clothes, and headed out into the 95 degree sun on my back porch. I put on some Breaking Benjamins and Puddle of Mud, and started warming up w/ some double unders, some PVC work, and the Burgenger Warmup.
I wish I could put into words the feeling of euphoria that came over me as I picked up the barbell for my first lift. I honestly can't even explained it. It was as though all the world was right, and this is exactly where I was supposed to be, and the bar felt great in my hands, and the ground solid under my feet.
As I went into my first lift, the bar literally jumped up over my head, I hit full squat depth, and stood up with a solid core - and thought to myself "Oh hell yeah. . . . this feels good!!" The thud of the bar hitting the ground as I dropped it brought back feelings & memories of PR's and progress. . . such a great feeling.
As I continued my snatches, I concentrated on proper form, a good pull, full depth, and a tight core. It just felt SO GOOD to lift like this again. I got an adrenaline high that I'm still coming down from, and I just wanted to lift and lift and lift forever. . . .
But all good things must come to an end . . . My Clean & Jerks felt just as wonderful, and as I finished the last one, I smiled. The smile grew to a Cheshire Cat Grin, which is still plastered to my face an hour later.
I can't believe I ever let myself get pulled away from this routine - it feels so good, and there is absolutely no turning back, and no more excuses from here on out.
While I'm on the topic of workouts, I'll mention the results of this morning's WOD as well. It incorporated plenty of my weaknesses!
Today's WOD: "Mary Poppins"
As Many Rounds as Possible in 20 minutes of:
  • 10 Ring Dips
  • 10 Pistols
  • 200 meter run
I scaled this WOD, as my ring dips are still very, very weak, and I can't do more than one or two pistols at a time RX. I used 1/2 of the red (smallest) resistance band for the Ring Dips, and held onto a ring (as little as possible) as I did my Pistols.
Total Rounds Completed: 6
Hope everyone reading this has a great weekend! I'm planning an early morning visit to the Farmer's Market tomorrow to stock up on goodies :)

Feeling (Suprisingly!) GREAT

Yesterday began my Whole30 journey, and I am honestly suprised to say that I made it through Day 1 without any trouble whatsoever!

I was expecting at least a mild headache, some fatigue, and maddening hunger/cravings, but I really didn't experience any of this. I think that having all of my food prepped and ready made a huge difference, because there was absolutely no stressing over "what am I going to eat next".

Breakfast was a huge omlet w/ tons of veggies & avocado, and also my own personal version of "fruit salad" with a few strawberries, blueberries, 1/4 peach, some Organic Unsweetened coconut flakes, a few walnuts, and a little bit of coconut milk. YUM!! This breakfast filled me up, but I didn't feel that icky bloated/stuffed/cranky/guilty feeling that I have been experiencing all to often lately after breakfasts of donut holes or some other sugary nightmare.

I was absolutely shocked to look up at the clock at 1:00 and realize that I hadn't had any mid-morning crashes or sugar cravings! I fixed a huge salad w/ baby spinach, avocado, HB Egg, Jicama, red beets, carrots, onions, cucumbers and Wild Planet Albacore for lunch. I didn't even need any dressing b/c the brand of tuna that I use is cooked in it's own juices in the can, and was moist enough that I didn't even miss a salad dressing!

Mid-Afternoon (around 4pm), I snacked on a handful of almonds, a few slices of Jicama, and 1/2 of a clementine - and then headed off to help out w/ CF classes from 4:30 - 7:30pm.

At this point in the day, I hadn't had a single craving, no hunger pangs, and had plenty of enerygy to spare!

I did have a slight "zone-out" session/drop in energy around 6pm while at the gym, but it passed fairly quickly and wasn't bad at all - I may not have even noticed it except that a member started pointing at me from across the gym, waved at me, and said "you okay over there Christie"? - which made me realized that I had kinda zoned out and was just staring into space a little .. . oops!

At home after classes, I had some grilled chicken and roasted brussel sprouts sprinkled w/ olive oil, black pepper, sea salt, and a little cayanne pepper. I had cooked the frozen Tyson chicken breasts with no added seasoning, and while it tasted great, I was suprised to find that it was really, really salty! I guess a day without added salt had already woken my taste buds up a little bit. I am going to try to go for the "all natural" chicken in the future and avoid the pre-frozen stuff that has a sodium solution - it was just too much salt. I think I used a touch too much sea salt on my brussel sprouts too - they tasted great, but my fingers were a little swollen when I woke up this morning.

Yesterday was a "rest day" at the gym, so no pre or post workout nutrition.

My legs were REALLY sore yesterday from the previous day's workout, so I was thankfull for the rest day!

I turned in about 9:30 last night, and slept like a baby until my alarm went off this morning at 4:45.

I'll summarize Day 2 (today's) WOD and such in a post tomorrow morning.

Right now (7:30am, morning of day 2), I'm feeling absolutely awesome! Although I'm a little full from my post-workout sweet potatoes/turkey (think I'll cut down the portion tomorrow). I'm really looking forward to my first Oly Lifting session in ages tonight when I get off of work!!

Yay Snatches!

Thursday, July 29, 2010

Whole30 - Here I Come!

Yes, I'm back after a long hiatus from blogging. . .

Long story short: I fell off the Paleo Wagon big time, and my Oly Lifting has suffered as well over the last 3 months because of a lot of unexpected business travel, making it difficult to find locations that would let me do my "own thing" during an Open Gym time.

No Excuses, and I'm right back up on the wagon. . . I just hope Coach Wilkes will take me back. . I've literally fallen off the face of the planet . . .

So I have a two-part game plan to address both nutrition and training.

Part One: Nutrition

I'm jumping back in head-first, no excuses, and balls-to-the-wall Nazi-style hard core Paleo! I saw such great results when following a Paleo nutrition plan previously, that it blows my mind that I ever stopped. . .but the past is the past!

I started the Whole30 Plan today, as detailed by Melissa Urban and Dallas Hartwig on their website:

Basically, this means 30 days of Paleo, but stricter than I've ever gone before. I'll also be cutting out all artificial sweetners and Protein Powders. Nothing but whole, natural food for the next 30 days. . . and then some.

While this is a 30 day program, I fully plan to continue past the 30 days. I know that I've done a ton of damage to myself over the last 4-5 months by pigging out on Junk Food, Fast Food, and Sugar. . . I am using this 30 day program to spring-board me back into the "routine" of eating right, and plan to continue the lifestyle at the end of the 30 days. I'll be posting regular updates here througout the month.

I have learned my lesson in the past about just "jumping into something" w/o preparing first, so I made sure to fully stock my fridge and prep most of my food last night, so that there will be no moments of "Crap - there's nothing to eat"!

I've chopped up and bagged Fresh: Broccoli, Kale, Collard Greens, Brussel Sprouts, Zucchini & Squash, Scallions, Jicama, Artichokes, and Spinach

I've cooked & portioned: Sweet Potatoes (for post-workout), Lean Ground Turkey (to mix in w/ my SP Post Workout - YUM!!), HB Eggs & Red Beets (for salads)

I've stocked up on Avocadoes, Olive Oil, Olives, Unsweetened Organic Coconut Flakes, Coconut Milk, Almonds, Walnuts, Strawberries, Blueberries, FISH OIL, Omega-3 Eggs, Bagged Spinach, Baby Carrots, Mushrooms, and Wild Planet Canned Tuna

My Freezer is now full of: GrassFed Steaks, GF Stew Meat, and GF Ground Meat, Wild Fish, and "Natural" Chicken

And Lastly, I have THROWN OUT all: Salad Dressings, Splenda, Stevia, Coffee Syrups, and Junk Food

My husband isn't doing this with me (I tried. . . . trust me!!), but he's agreed to let me put all of his bread products, cereals, ect on a single shelf in the pantry so that I don't have to rifle through it when reaching in for almonds or olive oil . . . he also has a dedicated shelf in teh fridge for his milk, soft drinks, ect.

I'd say that I'm about as prepared as I'm gonna be!!!

Part Two: Training

The first thing that I need to do is get in touch w/ Coach Wilkes and see if he would be willing to continue to provide my Oly Lifting Programing and Coaching. . . I kindof fell off the face of the earth on him with no notice (and feel horrible about it), so I'm hoping he'll take me back.

I haven't been consistantly Oly Lifting for the last 2-3 months b/c of all of that travel, so I know that I will have to back-track a little bit to get back to the level that I was at before my hiatus.

I plan to spend the next month getting back "up to speed" using the programming that was working for me just before I disappeared. Then I will re-evaluate w/ Coach, and go from there.

I plan to WOD at CrossFit XLR8 M, W, F, and Sat mornings. REVISED 8/3 - Will only do MetCon on M, W, & F. Cutting Saturday out so that I can spend more time on Saturdays doing skillwork.

I'll be Olylifting/Squating and doing Skill Work in my Backyard Gym in the evenings M - F.

I plan to run 1 day a week, either on Tuesdays or Thursdays in the morning. I am going to limit my running b/c I don't want it to hold back my stregnth gains, but I need to start running a little bit because I'm slower than a tortoise, and have got to improve my speed a bit. I'm not talking long runs here - just 2-3 miles, with some sprints thrown in the mix occasionally. REVISED 8/3 - I will only run 1 -2 times per month, rather than once per week. I want to focus on stregnth gains right now, and I'm worried that too much running may slow that down.
Well, that's the plan! Now I just need to put it into action. I'm not making any promises about how often I'll update here, because training and nutrition have to take priority over blogging. . but I'll do my best to update regularly. . if nothing else, it helps to keep me accountable!