SuzyCrossFit

I’m in week three of KettleBell training. I go on Tuesdays and Thursdays for an hour....

Wed, 15 May 2013 11:37:20 -0400

I’m in week three of KettleBell training. I go on Tuesdays and Thursdays for an hour. I’m really liking it. I’m CrossFitting on Mondays and Fridays and Ruckfit on Saturdays. Yup, 5 days a week and loving every second.

I’ve wined a bit lately. My Whole 30 hasn’t...

Thu, 02 May 2013 10:51:00 -0400

I’ve wined a bit lately. My Whole 30 hasn’t worked. My Olympic lifts suck. Time for some changes …

I’m throwing in the towel on this Whole 30 business. After two tries, no cheats, and not a single difference in body comp - why bother?

I cut my Crossfit membership from “unlimited” to twice a week.

Crossift stopped being fun for me. I feel like a failure after every WOD that includes Oly lifting. Whole 30 began to feel like failure because I wasn’t getting the results everyone else seems to be getting.

I don’t discount all I’ve learned from these two experiences. They were not, by any means, a waste of time. I learned from Whole 30 and Crossfit enough to make educated changes for my health moving forward. The key here is moving FORWARD.

I’m going to continue eating Whole 30ish, but I’m not going to obsess over it. After talking to my coaches at CCF, I’m going to keep a strict journal of everything I eat for two weeks. They are going to give it a looksee and give me some tips for how to tweak it. They are not nutritionists, but if you saw them - you would know they are doing something right!

I’m going to continue Crossfit twice a week and Ruckfit on Saturdays. But I’ve added two personal training sessions in the KettleBell arts. I really like KettleBells. I think it’s fun and they are MUCH easier to learn than Oly lifting. In fact, after just one session working on goblin squats with the KB, I was able to perform an overhead squat with a barbell. And I did not fall over! This was huge. The KB are teaching me to emphasize the hip drive and generate more explosive power. And more importantly, at this stage, I’m not so in my head doing KB training. The Oly lifting became a mental mind f*ck - pure and simple.

Healthy is different things to different people. For me it’s feeling good, getting strong and being happy. If the prescription for one person isn’t doing that for me - it’s time to change the prescription. Make it a little more about me.

Change is a process.

Whole 30 - Karma Police

Mon, 29 Apr 2013 12:39:02 -0400

I stopped Whole 30 on Saturday (day 27). I came home from Ruckfit and ate two of the most amazing blueberry pancakes ever made. And you bet yo sweet ass I had me some syrup on top.

And from there on it wasn’t an all out binge fest, but I ate some food.

Today I am back on the plan - strict. Another 30 days.

I don’t feel bad about the food vacay. For 27 days I kept my end of the bargain. No cheats. Regular exercise. Lot’s of water. Limited fruit. And my ass is still just as big as it was before.

This is the second Whole 30 I’ve done. And the second that’s delivered very little in the way of body fat reduction. Perhaps my body enjoys being fat? Perhaps I am actually one of those women who’s naturally big?

NO. I’m NOT.

I have spent the last two days re examining every decision in my life to determine what has lead to this giant FU from the Karma police.

Whole 30 - Day 26

Fri, 26 Apr 2013 16:44:00 -0400

I’m so close to quitting. I’ve had a few migraines this week, digestive issues, and I have not lost a single centimeter.

I’m frustrated. Annoyed. And just plain PISSED.

Based on some advice I received I’m going to try increasing starchy veggies and eliminating all nuts and nut butters.

I don’t expect a miracle, but something - some change would be nice.

I have the worst migraine. I haven’t had one in a long...

Wed, 24 Apr 2013 20:17:33 -0400

I have the worst migraine. I haven’t had one in a long time.

The program is going well. Now that I’m eating more.

Tonight was a PT session with Coach Tony. I’m getting more into Kettle Bells. The Oly lifting is just too damn frustrating anymore.

We went over basics - and then I put in 200 swings with a 25#. My head hurts. Good night.

I’m cured! I’ve been dragging all week. Tired....

Mon, 22 Apr 2013 19:28:35 -0400

I’m cured!

I’ve been dragging all week. Tired. Cranky. Weak. Yesterday I was at my wits end. There was so much to do and ZERO energy to do it.

I dragged myself to Wegman’s and loaded up on avocados, raw cahews, almond butter, pecan butter (OMG, heaven) and some other stuff including fruit. I was going on a bender and stocking up!

I ate a banana almond butter sandwich. I split the banana in lengthwise and spread almond butter down the center and squished the side back together - YUM!

Later, I sliced an apple and drizzled almond butter all over it - another YUM.

This morning I had pulled pork topped with two over medium eggs, hot salsa and 1/3 an avocado - Dee. Lish.

My energy is back. Hit the 4:30 WOD and all was right with the world.

I cut back on fats and fruits b/c I wasn’t seeing any body composition results. I guess i cut back too much and wasn’t getting enough to sustain my energy output.

I needed this. It’s only Day 22 of Whole 30. I have 38 more to go. And there was no way I was gonna make it feeling like I did this past week.

Day 21 of Whole 30 and all I feel is tired. And...

Sun, 21 Apr 2013 17:44:32 -0400

Day 21 of Whole 30 and all I feel is tired. And cranky.

I’ve been feeling pretty run down for the last week. Combined with nothing fitting any differently - why the F not have a cookie?

This rut is not helping my motivation. In any event, I hit Ruckfit Saturday AM and it was really good. My performance was off a bit. Slower. Tired.

Followed that up with errands and the regular mom shit. I took a nap in the late afternoon.

Today I should be working. Instead I hit a fundraising breakfast with the extended family. Of course I couldn’t eat anything there because I have no idea how it was prepared so I ate before i went.

An hour and a half at the dog park with my crazy beast lead to a back breaking dog bath. Topping off my sexy Sunday? A trip to the grocery store!

Here it is, 5:45pm and all I wanna do is go to sleep.

I’m on Day 18 of Whole 30. I’ve been dragging the...

Thu, 18 Apr 2013 21:44:11 -0400

I’m on Day 18 of Whole 30. I’ve been dragging the last few days. Just not feeling super energized. In addition, I have thought about sweets every 5 minutes.

I almost caved.

I’m not seeing any of the dramatic results I’ve read about. It was like this back in January too. I had hoped this time would be different.

Since nothing is really happening I think “why not? What’s a cookie gonna do?”

I’m trying to stay strong. I am. But it’s hard right now.

Last night’s WOD - 5 Rounds for Time 5 Snatches 20 Box...

Thu, 18 Apr 2013 11:44:25 -0400

Last night’s WOD - 5 Rounds for Time

5 Snatches

20 Box Jumps

I suck at Oly lifting. Really. It’s depressing. So depressing that I have a very hard time feeling good after any WOD that requires a barbell. It’s a mental kick in the teeth before I even start.

I think it’s one of the reasons I love Ruckfit so much - no Oly lifting. And I leave that workout happier than any other.

I’m pretty sure Oly lifting is going to stay a part of Crossfit so I’d better figure out some way to get the lifting thing down.

Day 16 - a quarter of the way through! Nothing has changed from...

Tue, 16 Apr 2013 18:10:23 -0400

Day 16 - a quarter of the way through!

Nothing has changed from a physical appearance perspective. I was worried maybe i was eating too much fat.

Saturday, Sunday and Monday were no fat/fruit days. I had fat in the meat I ate and the coconut oil I used to fry eggs, but I didn’t eat avocados or nuts.

I’m not sure if it was the cutting out of the extra fat or that I did a crazy Ruckfit class Saturday and then did a crazy spring cleaning session on Sunday, but I could barely keep it together at Crossfit last night.

I just felt tired.

I want to be clear about this cleaning - this was epic.9 hours of intense cleaning, organizing, laundry, etc. This also includes 4.5 hours of serious - no breaks - gardening work. Transplanting large plants, hand tilling the front garden, dividing and planting old plants, carrying big bags of soil and mulch. Mulching, weeding and watering …

I kicked the shit out of spring cleaning.

Ate some avocado last night and the other half at lunch today. I’m hoping it helps. Back in the box tomorrow.

8am Ruckfit - 90 minutes of CRAZY Kicked off with the normal...

Sat, 13 Apr 2013 20:56:23 -0400

8am Ruckfit - 90 minutes of CRAZY

Kicked off with the normal warm-up:

400m Row
20 four count Jumping Jacks
Walking lunges
10 four count Jumping Jack
Side lunges
10 four count Jumping Jacks
And some other stuff, but I had to run to the bathroom.

Then our pull-up/push-up complex - 6 rounds of:
6 Pull-ups
6 Puch-ups
6 Dips

Then 15 minutes of Stations:
Rope climbs
Prowler pushed
Prowler pulls
Tire Flips

Then Log-drills that included presses, squats, and marching. While we weren’t doing that - we were running and walking with 25# weight plates.

Then the Team WOD
4x Incline run with 25# weight plate
5 Burpees
While I ran and burpeed, my partner did an active rest,sitting in a squat, the next round it was stay in the push-up position, and then flutter-kicks.

A good day. I really like Ruckfit. I always leave feeling good. Because there’s never any Oly Lifting - a skill I’m not sure I’ll ever be proficient in.

My office is a mine-field of sugar. Seriously. It’s like...

Fri, 12 Apr 2013 20:52:11 -0400

My office is a mine-field of sugar. Seriously. It’s like every day someone is bringing in bagels, cake, pie, cookies, candy, donuts, or pizza for an office lunch. Each week I am forced to sit around a snack-filled (cookies, chocolate, Sun Chips) conference table for two long hours

Today was a double-header, donuts in the AM and pizza for lunch. While I ate my spinach, avocado, sun-dried tomato and cucumber salad. With a few sprays of balsamic and oil for excitement. This was actually one of the hardest days since I began Whole 30.

1/6th of the way! Whole 30 for 60 is going pretty well....

Wed, 10 Apr 2013 22:18:59 -0400

1/6th of the way!

Whole 30 for 60 is going pretty well. Cravings are gone, mood is even, sleep is good, skin is clear, and energy is up.

Yes, I did want to swipe my finger across the giant delicious looking birthday cake delivered to my office. Yes, I could smell the sugary frosting. Yes, it was chocolate. Yes. Yes. Yes. But I didn’t and it wasn’t that hard. Really.

I remember feeling like this back in January when I did Whole 30 and it’s precisely the reason I am back at it - this time for 60 days.

I think the thing MOST shocking - I have not eaten any spaghetti squash. I didn’t back in Jan either. And it’s not that I don’t like it. Weird.

Tonight’s WOD - For time, 15:26 800mRun30 Abmat sit-ups...

Wed, 10 Apr 2013 22:09:22 -0400

Tonight’s WOD - For time, 15:26

800mRun
30 Abmat sit-ups (rx was toes to bar)
30 KB swings 35# (rx was 53#)

400m Run
20 Abmat sit-ups
20 KB swings 35#

200m Run
10 Abmat sit-ups
10 KB swings 35#

scaled down pretty hard on the TtoB which isn’t awesome, BUT I made up for it by stepping up from 25# KB to a 35# KB - fully overhead. Crossfit style.

I’m really happy about this. Good day.

Last night’s WOD was pretty much everything I need to...

Wed, 10 Apr 2013 12:37:14 -0400

Last night’s WOD was pretty much everything I need to improve.

14min AMRAP

10 Thrusters, 20 Hand-release push-ups, 30 Double-unders.

I got in 4 rounds using 35# for the Thruster, doing wormy push-ups, and 90 singles in lieu of double-unders.

Not my best day. But I tried super hard and I did it. That’s all I can ask of myself.

sheasimply: Experimenting with Paleo recipes today- Kale &...

Sun, 07 Apr 2013 19:23:00 -0400

sheasimply:

Experimenting with Paleo recipes today-

Kale & Beet chips.

*I preferred the kale chips, they were very crisp and would be a satisfying salty snack. I guess I’ve never had beets and am not a fan. My family thought the beet chips were delicious and tasted like real chips though.

Beet Chips recipe:

All you need:
- 2 Beets

-Olive Oil

-Sea Salt

Directions:

Preheat oven to 350. Line 2 cookie sheets with aluminum foil.

Wash/scrub the beets. Cut the top stem and bottom off. Take a mandolin and thinly slice the beets into a bowl. Drizzle olive oil on the beets and mix around in the bowl, covering them all.

Place beets on cookie sheets, single layered in rows. Sprinkle sea salt over the tops.

Place into oven for 20 minutes, then rotate the pans around. Cook for an additional 20 minutes, until they start to fade in color and get a little crispy.

Take out of oven, let cool for 10 minutes.

Kale Chips recipe:

All you need:

-2 or 3 bunches of kale

-Olive Oil

-Sea Salt

-Garlic Salt

Directions:

Preheat oven to 350. Line a baking sheet with parchment paper.

Wash kale, place on a towel to dry out (very important). T

Take the dried kale and cut the leaf part off the stem, cut the leaves into thirds and place in a bowl. Drizzle olive oil and make sure all kale is coated. Shake in garlic and sea salt.

Place single layered onto the cookie sheet and put into oven for 15 minutes. Rotate them around the pan and bake for another 5-10 minutes (keep checking and mixing around).

Kale should be brown and crispy on the edges, take out and let cool for 5 minutes.

Enjoy this healthy snack :)

Keeping this handy.

Day 5 - Crazy dreams, decent sleep, kinda tired Day 6 - 8am...

Sun, 07 Apr 2013 19:13:00 -0400

Day 5 - Crazy dreams, decent sleep, kinda tired

Day 6 - 8am Ruckfit and then 1.5 hours at the pool led to a 3 hour nap. Seriously. Hit a party in the evening and didn’t give it a thought. Drank club soda and never felt like I was missing out.

Day 7 - Woke up with a terrible head-ache. And felt really sluggish throughout the day. A little frustrating since I don’t really get hang-overs and yet I have one the day after not drinking. My mood is … irritated.

I’m ready for some positives. The thing I am most excited for is the energy. That glimmer back on Day 2 or 3 was a bit of a tease. That I haven’t had anything close since has me a bit worried that I am doing something wrong.

8am Ruckfit class today. The photo is not me. Warm-up -...

Sat, 06 Apr 2013 16:55:10 -0400

8am Ruckfit class today. The photo is not me.

Warm-up - Calisthenics

Pull-up/ Pushup Complex - Strict controlled movements
10 Pullups, 1 Pushup, 9 Pullups, 2 Pushups, etc…

Stations –

Weighted box Step up
Rope Climb
Ring Dips or Bench dips
Push Press – 75/55/45
Prowler Sled Pushes – 25/15
Med ball sit-ups against wall – 20/14/10/8/6
Rope Pull - In a plank position, move the rope with free hand

Team WOD – 30 Min Team Wod

Partner A – 200m Run
Partner B - Man-makers – light weights – 25/15
Note: Once partner returns from run, BOTH team members perform 10 Russian Twists with KB or DB….

Kick ass!

I followed that up with a trip to the pool. First stop, hot tub. I soaked in that tub about 10 minutes and it was wonderful.

Next stop, crazy water slide with my son. My daughter was in swim lessons and joined us after.

Good day.

Eliminate Grains From Your Diet To Lose Fat & Improve Your Health

Fri, 05 Apr 2013 10:03:00 -0400

Eliminate Grains From Your Diet To Lose Fat & Improve Your Health:

Eliminate grains from your diet in favor of vegetables, fruits, and nuts to lose fat and improve your health. The idea that everyone should eat grains is one of the biggest lies of mainstream nutrition. Don’t believe it!

A recent review of dietary grain intake made the following points that should convince you to consider eliminating grains:

• Eating a diet containing high in grains is associated with a greater risk of having a heart attack than eating a diet high in fat.

• Be aware that whole grains are not much better for you than refined and processed ones. Scientists found that “whole grain” is a weak discriminator in grain foods, “there being generally small differences between white and whole brown rice, pasta, and bread.”

• Most grains contain gluten, which a large portion of the population is intolerant of, or at the least, sensitive to.

• Although proponents of eating grains say you will miss out on nutrients or don’t get enough fiber without them, there’s no nutrient or ingredient that you can get from grains that you can’t get from a healthier food source. Some of the richest sources of soluble fiber are found in fruits, nuts, and green vegetables.

• Grain are an excellent source of phytic acid, which binds to minerals in the body prevents their absorption in the body—this is not a good thing! The high dose of phytic acid in grains can increase your risk of deficiency of magnesium, zinc, and iron, among other nutrients.

In terms of disease risk, an analysis of 135 research studies published between 2000 and 2010 found that when you compare diets high in refined grain products (cereal, bread, pasta, pastries) with those that are high in whole grains (cooked grains that are not refined), there is no significant difference. There is a trend toward eating less fruits and vegetables among people who eat lots of refined grain foods, which correlates with greater obesity, but eating lots of whole grains doesn’t provide much health or body composition benefit.

Studies looking at how the glycemic index of the diet affects body composition also show better outcomes from low-glycemic, high-protein diets that limit grains. In a large European study, researchers found that participants found a high-protein, low-glycemic diet easier to stick to than low-protein, high-glycemic diet, characterized by more grains. It was also more effective for keeping weight off over the follow up period. In a study of children, those who ate a low-protein, high-glycemic diet gained fat over the 6-month trial, whereas those on a low-glycemic, high-protein eating plan lost fat.

Of course, one of the few benefits of grains is that they provide an energy dense food source for people who are hungry in countries where malnutrition is a big problem. That doesn’t mean that you should be eating them too!

Fortunately, we have access to plenty of fresh animals and plants. To start avoiding grains in favor of whole foods, consider the following suggestions:

1) Eat fibrous fruits and vegetables, and avoid starchy ones. Green vegetables and dark colored fruits are all high in antioxidants, fiber, and very low glycemic in the case of veggies and fairly low in the case of fruit.

2) Foods such as kale, broccoli, cabbage, cauliflower, mushrooms, green beans, onions, asparagus, cucumber, spinach, peppers, zucchini, chard, blueberries, cherries, strawberries, and raspberries can make up the bulk of your carbohydrate intake.

3) Eat a variety of nuts, seeds, whole-fat dairy, and pasture-raised meat. Note that certain foods like quinoa and amaranth are seeds and not grains.

4) Use lettuce and other large green leaves instead of bread in “sandwiches.”

This morning was a bit slow to start, but by late morning early...

Thu, 04 Apr 2013 20:01:07 -0400

This morning was a bit slow to start, but by late morning early afternoon I was on fire! I was clear-headed, energized, happy, and just a buzz with activity.

After lunch it took a bit of a nose-dive. I cheated. I unknowingly ate high-fructose corn syrup. It wasn’t a lot. My husband made this spicy chicken dish with chilies in adobo and didn’t realize …

I don’t know if the post-lunch slump was a result of the lunch or because my load lightened. (I’m high-energy, but I have to be highly-engaged. Anything other than booming - I’m a lazy POS).

I’m not going to beat myself up over this. I’m sure I am not the first and won’t be the last. As a counter measure I didn’t eat any fruit or sweet potatoes. I stuck to eggs, nuts, chicken, veggies, olive oil and avocado for fat.

Perhaps it’s cause I am so busy at work, but this is going much better than the first time around. And I didn’t have too much trouble with that.

I like structure. Order. Rules.