Feeling a little Guilty

I feel VERY guilty because I woke up at 5am to go to Crossfit because Crossfit has a fundraiser tonight and I couldn't make the night class....wellll I saw that I had to be sprinting and I just couldn't do 20 minutes of sprinting at 6am! I just couldn't lol...so today I didn't work out!

The fundraiser went great! It was great to mingle and actually get to speak to the other Crossfitters that I haven't met. I am VERY shy so these types of events are difficult for me. Once someone starts talking to me I am fine. I never used to be like this. I really think that I allowed someone to diminish my self esteem so much that I can't even social like I used to.

Sunday I am going to post the workouts of the 2 weeks that I didn't write if you guys want to check it out.

Worst Wednesday

I have had the WORST week at Crossfit...worse week in the send that I haven't enjoyed any of the workouts..hahaha. We had to do this Man Maker Box jump move today where you have 2 dumb bells and jump down to a push up and jump in like a burpee and then clean it on top of a box....Guess who couldn't jump on a box with an extra 20lbs in their hand and clean it?!! Yes! It was this girl! I tried doing it on a raised step and a non raised step too! NOPE it just wasn't my thing. Next time hopefully I will get it.  That's the great thing about not doing well or liking something at Crossfit is that next time you might do better and that's all that matters. It's generally a personality trait with me that if I don't get something down within the first 2 seconds then I don't like it! LOL

It's been just a crazy month.  Reggae Fest,going away parties, BBQ's, get togethers, just life in general has been so crazy. You start feeling bad about yourself when you always show up to these things alone. Sometimes I forget that I was even with someone for 5 years! The funny thing is when I see the other couples fighting about the GAYEST stuff I am like "omg I don't miss that.." lol...my life is GREAT don't get me wrong, I have a lot of wonderful things going on but when you guys invite me to stuff can I still have a +1 on the invite so I don't feel like a loser! LOL...just kidding :-)

Over the past two weeks I have collected a lot of information on content I want to cover. I was hoping to get the blog revamped but that didn't happen. That is the main reason why I wasn't writing because I was trying to figure out how to make this thing eye catching. I am not computer savy in the BLOGGING LOOKING GREAT department so if you have any suggestions let me know! Just tell me how to do it! LOL


Workout of the Day
Wednesday=Crossfit Delray Beach

WOD: The "Mutant Maker"

14-12-10-8-6-4-2

KBS (32kg / 24kg)=kettle bell swings
Man-Maker-Box
Jumps (MMBJ)* (25lb / 15lb)
Pull Ups
For Time
*MMBJ = Movement goes from DB Burpee into DB Clean - Box Jump. The Clean is received on top of the box. Stand up to full extension and jump or step down. Restart movement from push up / plank position.

Not Fun

I did NOT like this workout today AT ALL...I have been doing Crossfit since Jan 12th and this is the first one I can honestly say I just didn't care for. Not because it was hard like every Crossfit is, I just HATED doing this. you couldn't put the bar down and I just was not feeling this today.

Workout of the Day
Tuesday=Crossfit Delray Beach

Group Warmup:  
3 Rounds of "Cindy"= 5 pull ups, 10 push ups, 15 airsquats

WOD: "BEAR COMPLEX"

Without letting go of the bar, or resting it on the ground complete 7 sets of the
sequence for 1 round. Do 5 rounds increasing the load per round:

• Power Clean
• Front Squat
• Push Press
• Back Squat
• Push Press

Post total time / loads. * Scale as needed. Newbies to keep weights light, focus on
technique. Do not add weight unless instructed by coach.

My Total Weight=52lbs

Back from the Dead

What a 2 weeks! I really needed to take some time away from this. I am starting to feel a little bad about myself and frustrated. I almost wish they had a Biggest Loser for people my size that are not necessarily over weight but they want to lean out.  I feel like I run, I do Crossfit, I eat Paleo, I cut down the drinking portion of my diet. What else is there to do? My body isn't changing and I am SUPER FRUSTRATED!

Workout of the Day
Monday=Crossfit Delray Beach

"BUY IN" (4 Mini WODS)

WOD 1: In 5 Minutes...

20 HSPU
AMRAP Walking
Lunges in remaining time.
WOD 2: In 5 Minutes...
20 DIPS
AMRAP Burpees
in remaining time.

WOD 3: In 5 Minutes...

20 K2E
AMRAP Wall Ball
Shots in remaining time.
WOD 4: In 5 Minutes...
20 CAL on ROWER

AMRAP Double
Unders in remaining time.
Rest 1 Minute
between WODS. Score totals for each AMRAP. 

My Totals=35 Burpees,110 walking lunges, 50 wallball shots, 240 jump ropes

1 on 1

I had a 1 on 1 session with Q(coach) for a half an hour before the actual workout. I am so happy that I had that opportunity because after the coaching session I felt way more confident about the particular movements and lifts that we were doing. I felt REALLY good afterward and I usually HATE Thursday workouts.

I am telling you guys that Crossfit is an AMAZING program that works.  Now that I am going to be running distance next week I am going to start incorporating the Crossfit Endurance WOD's(workout of the day) with the main WOD's. 90 days ago if you would have asked me to do a handstand push up I would have said HELL NO that isn't possible. I still can't even come close to doing it but if you asked me to do it today, I would say I will get there.

The PALEO Proposition is going great! i have been preparing my meals in advance and then eating them over the next few days. I don't crave all the CRAP food like bread and bad carbs. I feel more alert and way less bloated.

Gotta get ready for a 6am Crossfit WOD tomorrow!!

Workout of the Day
Thursday=Crossfit Delray Beach

"Randy"
75 Power Snatch
For Time

MY Time: 8:50

2000meter Row

I am really disappointed with my 2000meter row time. The time was 9:08 when I should be able to do it in 7:55-8mins. The good thing is that after the Workout the coach Dave went over some interval work with me and I am going to train to break the "House" Record for the 500meter row. Rowing is the one thing that I used to be good at and i sicked BIG TIME! It was awful. I was on a Division 1 college crew team, rowing should be easy for me. I am just wayyy over my weight limit and out of rowing shape. I am so mad at myself.

On a fun note we played dodge ball at crossfit today! It was soooo much fun! There were several different colored balls and if you got hit with a ball you had to do the exercise associated with that color ball. We also did some American Gladiator drill where you had to get past the goal tender and get the ball in a tire.

Pretty disappointing day but tomorrow can always be better!

Workout of the Day
Wednesday=Crossfit Delray Beach

Row 2000meters for time
My Time=9:08

3rep Max Push Press=73lbs

Paleo Recipes

I can't imagine what it is like to juggle kids, marriage, work, and life in general so I give huge props for those of you who handle all of this and still manage to have your own life. One thing I absolutely hate is to cook dinner after having worked all day, went to Crossfit, went for a run, did laundry, cleane up house etc. I am always looking for fast easy dinners. Here is a recipe that I cook at least once a week. It tastes great, it doesn't require a lot of preparation, it's 100% Paleo, and most importantly it cooks in  under 30mins.

Courtesy of Paleoplan.com:www.paleoplan.com

Chicken Cacciatora
A great chicken dinner with an italian flare. Feel free to add additional italian spices if you wish!

Ingredients

• 3 Tbsp olive oil
• 1 (3 pound) chicken, cut up, 1 medium onion, sliced
• 3 garlic cloves, minced
• 1/2 pound mushrooms, sliced
• 1 (16 oz) can tomatoes
• 1 (8 oz) can tomato sauce
• 1 tsp. dried oregano
• 1/2 tsp. pepper
• 1 large bell pepper, cut into 1 inch pieces

Instructions

1. In a large frying pan, heat oil over medium heat.
2. Add chicken and brown on all sides, about 10 minutes.
3. Remove and drain on paper towels.
4. Add onion, garlic, mushrooms and bell pepper to pan and sauté until onions and pepper
5. are softened, about 5 minutes.
6. Add remaining ingredients. Stir well.
7. Return chicken to pan. Bring to a boil, reduce heat.
8. Cover and simmer 30 minutes, until chicken is tender.

I will post recipes once a week that I have tried and liked.




Workout of the Day
Tuesday=Crossfit Delray Beach


Badger Light 
15 Hang Power Clean
15 Pull Ups (jumping / banded)
400 M Run
3 Rounds FOR TIME

MY TIME=13:42
Hang power Clean weight=42lbs
Pull ups=Assisted Grey Band

Crossfitter, Friend and Propositioner

This is my Crossfit friend Marina. I label her as MARINA: Crossfitter, FRIEND, and PROPOSITIONER! One day after Crossfit she BBM's me(blackberry message) and says I have a Proposition for you, I am going to send you an article and you HAVE to read the ENTIRE article NO SKIMMING and then tell me at the end if you will do it or not. Here is the link for reference: http://www.urbangetsdiesel.com/2009/07/change-your-life-in-thirty-days.html ...I reluctantly said yes. She gave me a book to read as homework; The Paleo Diet.

I am mostly through the book because I have been reading like 4 books at once  but I have to say that one topic REALLY stuck out to me; Dairy. The Paleo Diet is really based on what our ancestors used to eat and what our bodies were designed to eat by nature. If you could spear it, or pick it from the earth you can eat it. It's really not that difficult of a concept.  Getting back to the Dairy Topic, one example they use in the book is that we were Hunters and Gatherers would we really have had the time to milk an animal after we caught it to eat? NO, not really.  For some reason it just made a lot of sense to me. The book also goes into a mini history lesson of farming and etc. It's determinately educational.

Now here I am! I like to drink, I like to eat, and LOVE Corona's in the summer! Forget it. It's all over. BTW: I am only using this horrible picture because it's one of the only ones that show my full body in it. Running marathons, and Crossfitting never could I love more then I LOVE Food. It's actually pretty disgusting and disturbing.  Many people when they break up, or get stressed out and lose weight, not me my friends I EAT like a fat kid loves cake. I have this obsession with food that is just beyond normal.  Now I realize that I have just been putting chemicals after chemicals in my body that make me crave and eat more!  Since starting the Paleo way of eating I have already lost 7lbs and haven't craved all the crap that we put in our diet.  Giving up drinking alcohol I think is the HARDEST. That sounds like a problem but let me tell you how difficult it is to go on a date, be out with friends, go to the beach, and beer, wine, and alcoholic beverages are just part of our culture and it's always around.  The TWO drinks that you can have are Red wine and Tequila and what do you know folks I don't drink either of them. My drinks of choice in order of favorites are: STOLI Raz and Soda Water with a lime, Champagne, and Corona. Good bye all 3! Boo two thumbs down but hey I opted in on this Proposition and I am going to stick to it! NO PROCESSED FOODS!!!

I am hoping that my skin also improves because I feel like I have dry skin and dry hair. I guess we will see all the changes that are going to happen over the next 30 days. I am really hoping that this is going to be a change of lifestyle for me and I will be able to keep it up. I don't like my face. I feel like I break out more then ever and I just can't seem to keep my skin hydrated. Maybe giving up all the coffee and the drinking and the bad crap will make my skin look better.

Here is a link to the food list of ENCOURAGED and Foods you should AVOID. I think that its a very helpful list for anyone wondering about the Paleo Plan and if its what works for you. http://altmed.creighton.edu/Paleodiet/Foodlist.html

This girl Marina pushes my ass every single day. When I am afraid to jump on the box because I might fall she makes me do it. When I feel like I can't add more weight to my front squats she adds it, and when I want to cheat and have a glass of wine I BBM her and she says don't do it! LOL..It's what works for us as accountability partners. She does the same thing to me except she seems to have more will power then I do when it comes to food. I can't imagine what it is like to be a drug addict or alcoholic because I find it so incredibly challenging to change my life for the better for a start of 30 days nevermind knowing if I was an alcoholic that I couldn't ever have that drink at the beach, or a glass of wine with my friends. This whole Crossfit and Paleo Proposition has been an eye opener to me.  When Sarah(aka GI Jane and Jillian Michaels combined) had me running with those sandbags I can't imagine gaining that weight and lugging an extra 25lbs on me. I am not suggesting you go out and try it but just IMAGINE someone giving you a 25lb bag of dead weight and telling you to go run a mile with it and you tell me how you feel at the end.

On a side not the knee is feeling sooo much better. I am going to try to start distance running again this week. I am posting Friday Saturday and Today's workout.

Workout of the Day

Friday, Saturday, Monday=Crossfit Delray Beach

Today
M.E DEADLIFT 3RM / "Hidden Treasures"

Group Warmup:

10 Jumping Jacks / 10 Torso Twist / 10 Good Morning / 10 Arm Circles / 10 Alternating Lunges / 5 x 5-Count Burpees (2 ROUNDS)

Technique & Development: 

M.E DEADLIFT - 3RM (3-3-3-3-3) OR (3-3-3-1-1)
Level 1 - To work DL Progression in unison with Coach
All Other Levels: Find 3RM
WOD: "Hidden Treasures"
10 HSPU
20 Walking Lunges
30 Box Jumps (24/20)
40 Double Unders (5:1 Singles)
50 Sit Ups
40 Double Unders
30 Box Jumps
20 Walking Lunges
10 HSPU
* At some point during this WOD, you must also complete a total of 50 BURPEES.
FOR TIME.

Saturday

ALL IN THIS TOGETHER (TEAM WOD)

Each team must complete the following for time:

Teams of 5*:
2000 M Row (share workload - each team gets access to 1 rower)
1 MILE - 6 ITEM CARRY:
1 Tire (pulling)
1 Bumper Plate (25#)
1 Kettle Bell (12 kg)
1 Sandbag (#35)
1 Medicine Ball (#14)
1 Barbell (#35)
50 BIG TIRE FLIPS
NOTES: *The idea is for each team to carry 1 more item than there are people on the team. So if it's an uneven group,do a team of 4 and skip one item. If it's teams of ALL MEN (up the weight); if it's ALL WOMEN (scale the weight); scale accordingly for mixed groups.

Friday

M.E FRONT SQUAT (5RM) / "The 'Ol Bait and Switch 2"

FRONT SQUAT 5RM
Work up to 5RM.
Keep elbows UP HIGH!
WOD: "The 'Ol Bait and Switch" (Partner WOD)
In teams of 2:
Partner 1: 15
Power Snatch (95/65)
Partner 2: Max
Rep Knees 2 Elbows (during time it takes for partner 1 to complete snatches)
Together: 20
Box Jumps (24/20) (each)
Then Switch so
Partner 2 does the Snatches and Partner 1 does the K2E.
Complete the cycle for 6 rounds in total. This means each partner will complete a total of 3 rounds each (15 x 3 Power Snatch, Max Rep K2E x 3, and 20 BoxJumps x 3). Record TIME and TOTAL NUMBER OF K2E each round.

Easter Weekend

Check back on Monday for the challenge...I am going to write today's entry-Sunday in one blog.... Have a Happy Easter!!

In the meantime here was todays workout..

WOD: "CINDY-BELL"

2-4-6-8=NUMBER of Reps per exercise and KBS=Kettle Bell Swings
Pull Ups / Push Ups / Air Squats / KBS (24kg / 16kg)

4-6-8-10
Pull Ups / Push Ups / Air Squats / KBS (24kg / 16kg)

6-8-10-12
Pull Ups / Push Ups / Air Squats / KBS (24kg / 16kg)

8-10-12-14
Pull Ups / Push Ups / Air Squats / KBS (24kg / 16kg)

10-12-14-16
Pull Ups / Push Ups / Air Squats / KBS (24kg / 16kg)

12-14-16-18
Pull Ups / Push Ups / Air Squats / KBS (24kg / 16kg)

14-16-18-20
Pull Ups / Push Ups / Air Squats / KBS (24kg / 16kg)
FOR TIME
25 Min. Time Limit