Monday, March 29, 2010

I'm Back!!

Sorry all for the lack of posts. Work has been really busy and after a long day the idea of thinking onto a blog sounds about as appealing as another hour of work. lol

Either way I'd like to update you all on my progress! Last Monday I stepped on a scale for the first time since I had my body fat analyzed. It seems that I've lost at least 9lbs. I say "at least" because I am pretty much sure that I have gained muscle. It feels really good to have seen results. I was scared for a while to try on some old jeans and when I finally put them on this Sunday they fit PERFECT! They were even straight out of the dryer tight!

If you're into fitness and nutrition you'll know that everyone has their own opinion on everything. Whether its weight loss or building muscle, every person has 1 idea that they believe to be the absolute truth. When I discuss my ideas and strategies with others I end up with so much HATING. They treat me like I dont know what I'm talking about, like I'm some poor little girl that is completely in the dark.

Fuck the haters, what I'm doing works and not only does it keep me healthy and strong, it keeps me skinny too. :P

Thursday, March 18, 2010

I have been CHALLENGED!


"Legal C", as I shall call her, has decided to CHALLENGE me to keep a happy meal in my closet for a year because this is the internet and people just make stuff up or something. I guess I can make room for this as long as I can keep it in a tupperware and dont have to smell it for the first week.

Legal C is a lawyer so she has to challenge these things by nature. Legal C also gladly feeds her kids McGarbage. Here is an official position from Legal C on the benefits of McDonalds in a child's diet:

"Aside from that, children need a high fat diet to properly grow and that includes 25% of their fat intake being saturated. ... See MoreThe bulk of the grease in a McDonald's meal comes from the fries which are being made in vegetable oils which do not contain cholesterol since it only comes from animal fats."


In case anyone is as skeptical as she is here is another article on the fine art of aging McGarbage....

12-Year Old McDonald's Hamburger, Still Looking GoodPosted by Robyn Lee, September 25, 2008 at 4:30 PM
Photograph taken by Karen Hanrahan

The McDonald's hamburger on the right is from 2008; the one on the left is from 1996. And they both look fairly edible.

Wellness educator and nutrition consultant Karen Hanrahan has kept a McDonald's hamburger since 1996 to illustrate its nonexistent ability to decay. Aside from drying out and bit and having "the oddest smell," it apparently hasn't changed much in the past 12 years.

This isn't the first time someone kept an uneaten McDonald's hamburger for an extended period of time for the sake of science. Or in the case of the Bionic Burger Museum, multiple burgers for over 19 years. There are even instructions on how to start your own collection of old, self-preserving burgers.

Anyone else have experience with Fast Food That Just Won't Rot?


Source

Wow is this GROSS!




Copied from an article on one of my favorite blogs Consumerist.

This 1-Year-Old Happy Meal Has Aged Surprisingly Well
By Laura Northrup on March 17, 2010 2:30 PM

Have you ever wondered what a McDonald's Happy Meal looks like after it's sat on a shelf (not in a freezer) for a year? This seems like one of those things I would learn accidentally, but writer Nonna Joann Bruso decided to find out on purpose.

The results? Not as disgusting as you might think, which itself is sort of disgusting.

She wrote:

“It smelled delicious for a few days. I’d get a whiff of those yummy French fries every time I walked into my office. After a week or so, you could hardly smell it. My husband worried that when the food began to decompose, there would be a terrible odor in our home. He also worried the food would attract ants and mice. He questioned my sanity.
NOPE, no worries at all. My Happy Meal is one year old today and it looks pretty good. It NEVER smelled bad. The food did NOT decompose. It did NOT get moldy, at all.

Tuesday, March 16, 2010

Recap!!!

So we're over the first 2 months... I've been going strong WODing 4-5x a week and although there is a definite improvement and I'm still far from my goals and my motivation is starting to wane. It really sucks. I feel it happening, I see it and want to defy and conquer but I need some inspiration. I've asked a couple of people about it, some with ideas and some without a clue. If you've got any ideas let me know. I need a big ray of sunshine to brighten my mood and motivate me to complete what I started.

That being said, this past weekend was total fail. I didnt make it to WOD on Friday or Saturday. I skipped Friday due to an emergency and Saturday's so I wouldnt be tired for this big wedding I had (on days that I WOD I'm total lights out at midnight). I drank. It was a lot compared to how I've been drinking in 2010 which is pretty minimum but nothing in comparison to what I used to do and I felt like total SHIT on Sunday AND Monday. It was ridiculous. I felt like death. I was glad to wake up this morning and feel better after I had drank what felt like 50 gallons of water. I've been reading a lot about health and nutrition and one idea that I've come across many times is that when you eat clean for a prolonged period of time you'll feel like crap after you eat the bad stuff. I never want to do that to myself again! I probably will but the intention is not to. lol

I also gave up coffee and energy drinks again. HEADACHE CITY! Trying to relieve it with green tea and motrin but damn is it annoying.

Dont forget to send me your inspiration and motivation!

Wednesday, March 10, 2010

Are you one of my 8 readers?




I have a stat counter on my blog and on average I get 8 hits a day. Its nothing big but its definitely a start. I never started this blog with the idea that it would reach millions of people a day but the idea of it reaching an audience beyond my close friends is kind of exciting. I'd like to hear what you would like to see on my blog. Here are some ideas I have... tell me if you think they're good, if you think they totally suck or just tell me what you want in general.

Ideas for future posts:
- Healthy recipes
- Recent news on fitness and nutrition
- Real tracking of my progress - pics, weight, body fat etc.
- Blogs/People that inspire me
- Motivational stuff

Put your name or be anonymous... honestly it doesnt really matter as long as you tell me. :)

p.s. I love my top 8!

WOD 3/9/10

Have I mentioned before how much I hate to run? I can say that I'm pretty sure my stamina has improved now that I don't smoke but running is still not my strong suit. Either way I partitioned the squats into fifths and the pushups and pullups into quarters and I think this really helped me complete the WOD within the 45 minute time limit.

Murph
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.<- HA!
43:38

WOD 3/8/10

Happy Monday to me... I mentioned on my facebook page that this WOD looked pretty easy so that probably meant it was going to be SUPER hard and I was definitely right. I had my usual peanut butter and apple slices snack around 4:30 and since I was almost done with the bag of apple slices I had a little more then usual and I felt like barf. I made it though, gracefully.

"Grace Ann"
Five rds of
6 Clean & Jerks
50 - 40 - 30 - 20 - 10
Sit-ups
DU's
55lbs

WOD 3/5/10

This was a nice team WOD because I got to be teamed up with my Dad. Ya, I work out with my Dad... sometimes. He started a couple of weeks ago with his wife and loves it. I love having friends and family in the box, makes it even more of an awesome place to be!

Keeping count of my reps in this WOD was pretty impossible. Tell me to lift heavy weight and do a million KB swings, no sweat. Tell me to count them all, now thats a total different story. It was hard and fun though and in the end we did 14 burpees which was not even close to the most a team had to do.

WOD

"Third Wheel"

Teams of 3 will perform amrap in four minutes of

Deadlift M135 W95
KB Swings M35 W20
Wall Balls M20 W15

for two rounds.

You will keep count of your individual score, then total score with team to give you a "team score".
You will post team score to comments.

Rules:

Two partners will be working while one is resting. Rotate however many times needed. At no time may both pieces of equipment be resting.

DL station - Penalty for two resting bars = one burpee
KBS station - Penalty for two non-swinging kbs = two burpees
WB station - Penalty for two non-floating balls = three burpees

WOD 3/4/10

Well I did this WOD but for some reason they dont have the Dumb Franees WOD listed. I honestly only remember doing a million jumping pullups lol. Either way my time and weight is listed below.

Core WOD

30 - 20 - 10

Box Jumps
Knees to Chest
Plank Rocks
5:08

"Dumb Franees"
15:08 15lbs

Thursday, March 4, 2010

WOD 3/3/10

Woke up dark and early for this one. It's still dark when I leave my house. During this WOD I noticed my sprints getting stronger. Much faster. Its really good to be able to feel faster and stronger. This is only the beginning of my third month and the change is incredible. When I talk to people that are intimidated by crossfit and don't want to do it because they don't want to be the slowest/weakest person there I tell them not to worry, that you catch up in no time at all and its really really true.

WOD

"Aurora"

7 rds

You have three mins to complete a 50yd sprint and perform 5 Power clean & jerks.
M135 W95. You will rest the remainder of the time.

If you get caught by the clock, your WOD turns into an amrap.

Your "Aurora" score is your longest rest period.
The longest I remember resting is 2:15 (Low 45lb/High 55lb)

Tuesday 3/2/10

I didnt WOD today. Had to run an errand and shop. Yes, SHOP. A girl has got to be a girl sometimes! Shopping and trying on clothes is actually pretty inspiring to someone who is trying to get in shape and look great. It reminded me that I still have a ways to go and to keep going. Either way, Wednesday its back to work.

WOD 3/1/10

Monday Monday Monday!!! Well lets say its not easy to wake up early on a Monday even after sleeping practically all day Sunday. Either way, this WOD was a great way to start the week with my awesome partner Vero. I must say I feel my running improving a little bit. I don't feel so far behind which is good. Running is not my strong suit. Some people are all excited when we have to run but I dread it. Either way we finished this WOD in awesome time which I didnt record. I really need to make an effort to record them more often.


ATTENTION ATTENTION!!!! This is big news! I was told my swings are getting "VIOLENT" and that I'll have my kipping pullup soon! Hells yes!!! Almost at that goal! :D

WOD

"Hurry Up!"

Teams of two. Partner #1 will run 300 meters while partner #2 is performing AMRAP of movement. Once partner # 1 is complete they will tag out teammate and switch duties. Once both teammates have performed that movement partner # 1 will now run 300 meters again while partner #2 performs amrap of different movement. Once partner #1 is complete with run they will tag out with teammate and switch duties. This will continue until both teammate have perform all movements and completed runs.

Bench Press M135 W95
Wall Balls M20 W15
DB Push Press M35 W20
Box Jumps
Pull ups

Thursday, February 25, 2010

Its been a longggg time!!!!

I havent posted this week and I feel really bad about it. I have a couple of reasons for writing this blog but one of the main reasons is to keep me dedicated and keep me on track. I can happily report that I've stayed dedicated to xfit and although my rest days have been moved around this week I've definitely been committed to going.

My box changed my regularly scheduled time from 7pm to 7:30pm. Although its really close to home I don't like getting home and eating so late so I made the executive decision to switch to 6:30am WODs which are also awesome because the metered parking is free at that time! So far I find it easy to wake up in the morning and its definitely much easier to get ready for work after that. But this is just week 1 so I'm hoping I keep the morning motivation up. :)

I've been dragging with preparing my diet though so I'm going to do it today! Thats it! No excuses! I resolved to have it ready by the end of the month and I WILL!

This week I WODed Tues/Wed/Thur and I plan on going Friday and Saturday too! I'm starting my 3rd month now and I can honestly say that this has probably been the most consistent I've ever been with a workout routine and I'm very happy about it!

Wednesday, February 17, 2010

WOD 2/17/10

Don't know why but today I am sooooo tired. Feel like I woke up on the wrong side of the bed. Either way gots to keep goin. Can't wait to WOD it out tonight and get to sleep early.

Working on planning my meals and getting my schedule down. I've been exploring different options but I'm not positively sure which direction I'm heading in. Option 1 is hiring a dietician, option 2 is portioning my meals by the zone while keeping everything low GI. So far I dont have an option 3 but if anyone has any suggestions I'd be really happy to hear you out.

WOD
"Dre Double Dizzle"


In teams of 2, 1 partner will work while other rests:
5 min

P1- Thrusters M75 W45 for 30sec
P2- K2E for 30sec

Partners will then switch exercises and continue

5 min

P1- K2E for 30sec
P2- Thrusters for 30sec

For the last 10 minutes one partner will work at a time and perform movement until failure, then switch movements with their partner.

Tuesday, February 16, 2010

WOD 2/16/10

I'll be completing today's WOD with the satisfaction and determination I would have to drink a hand grenade on Bourbon St. right now.

Last night's WOD had tons and tons of running... blaaaaa. I got a weird burn sensation on the top of my right thigh around my hip while doing the squat power cleans but thanks to my great coaches we figured out a way to work without activating that pain while being able to complete the WOD. I cant mention enough how much I love having them there to help and motivate me. For some reason I expected them to dismiss my discomfort as unimportant but instead they were sincerely concerned and determined to correct the problem. I'll never expect less then the best from my coaches again!

WOD
"Tyson"


10 Rounds of
One Ring Australian pull-up
KB swings M55 W35
Squats
Double Unders

On a continous running clock, you will be performing each movement for 30 seconds AMRAP then rotate. After four movements you will rest for 30 seconds.

You know what today is????



FAT TUESDAY!!!!!!!!!!!!! Happy Mardi Gras everyone!

This year I'm going to take it easy so that next year I'll be in fighting shape, ready to take New Orleans by storm!!! If you've never been to the NO you definitely need to make it out there. FUN FUN FUN!

Monday, February 15, 2010

Maybe this will work....

Well kids... I'd like to do this Crossfit Running class. The damage is $295. I know this is shameless but... Donations can be made via paypal.

Update: Cant go. :(

WOD 2/15/10

Happy Presidents Day!!! If you have the day off I hope you enjoy it. :)

WOD
"President"


10- 9- 8-7-6-5-4-3-2-1
Cleans M155 W115
Burpees
200M Run

Valentine's Day

I jumped out of a plane. :)

Pics will be posted as soon as I get them.

WOD 2/13/10

Friday night's massage was devine! Annette did a great job of working in everything I asked for and I loved it. I'll definitely be back to see her soon and hopefully my insurance will cover some of it. :)

So on Saturday morning I woke up bright and early to learn the ulgy truth! Yes it was not pretty and I was thinking of owning up to it here but I'm not sure yet. Either way, I'll be working with a dietician to fulfill my February goal of getting my diet in check. According to him I can get down to my goal of 18% body fat in 2-2.5 months which would be AMAZING.

So here is my own transcript of Saturday's WOD since it was not posted on the Crossfit Gables blog.

WOD
00:00-4:00 400m run & AMRAP Butterfly Situps 36
05:00-9:00 400m run & AMRAP Thrusters 45lbs 13
10:00-14:00 400m run & AMRAP Push Press 45lbs 10
15:00-19:00 400m run & AMRAP Wall Balls 10lbs 22
20:00-24:00 400m run & AMRAP KB Swings 40


I'm pretty sure thats the way it went...

Friday, February 12, 2010

Rest Day!!!!

Rest day!!! Ok Ok I know what you're thinking... "you missed last Thursday, Friday, Saturday AND Monday" but I got a really special deal on a holistic massage with Annette Figueredo. If you read her service menu she offers some pretty amazing services. Although I wanted everything on the menu I settled on a massage to help my muscles especially after last night's WOD which has seriously kicked my ass and inner thighs. I also asked her to throw in some scalp massage action because honestly there are fewer things I love more then a good scalp massage. I'm super excited and will definitely tell you more about it later.

Before my WOD tomorrow I'll be heading over to a local gym to jump into a bod pod and get what I call the ugly truth. In case you're wondering what the bod pod does here is a brief overview:
The BOD POD Gold Standard Body Composition Tracking System uses patented Air Displacement Plethysmography for determining percent fat and fat-free mass in adults and children. The simple, 5-minute test consists of measuring the subject's mass (weight) using a very accurate electronic scale, and volume, which is determined by sitting inside the BOD POD chamber. From these two measurements, the subject's body composition is calculated.

Click here for more information on the bod pod. Hasta maƱana!!!

Thursday, February 11, 2010

RIP Alexander "Lee" McQueen



Today we lost a true artist and visionary. Someone who dared to bring to fruition the wildest ideas he had. His creations were so bold and original, so fearless and fierce. We lost someone great today and although its not confirmed, it is beleived to be suicide.

Suicide is one of the most heart-breaking things I've ever experienced. Each time I wish that there was something I could have done for that person, each time I wish I could be there to console them and help them see that nothing is so bad that they have to deprive themselves from the world permanently. I've dealt with suicide more then one person should (just once is more then necessary) and for that I've decided to post this. I dont know how many people this will reach but as someone that publishes all the unimportant stuff... this is something I felt I had to put out there.

If you're feeling suicidal TELL SOMEONE you'd be surprised by the compassion of others. Click here for a google sized list of resources to help you or someone else.

P.S. If you're reading this I already love you and you officially cant say that no one does!

WOD 2/11/10

Last night I finished - NO PENALTIES! HELLS YES! Tonight's WOD is a little long on paper but looks like fun, right? lol

"Ashley"
40 Wall Balls M20 W15
25 KB Swings M55 W35
10 SDHP M95 W65
------------------
30 WB
20 KB Swings
10 SDHP
------------------
20 WB
15 KB Swings
10 SDHP
----------------
10 WB
10 KB Swings
10 SDHP
14:08


Update:This WOD was hell!

Wednesday, February 10, 2010

WOD 2/10/10




What the hell does it mean!?!??! Someone told me they hope I'm in the mood for burpees. I'm scared.

WOD

"Motivational Consequences"

Post penalties.

Monday, February 8, 2010


Hi all,

Sorry for the lack of posts. I was in DC for the snowstorm of the century!!! Seriously, it beat the storm in the 1920s so it was definitely the most epic storm ever I'm so happy I was there for it. I saw DC in a way that hardly anyone gets to see it. Covered in snow and beautiful!! How many people get to walk on the reflection pond in front of the Lincoln Memorial? Either way I promise to get back on track this week with all of my posts.

Got back to WODing last night AND it was my very first night at Crossfit Gables. Check out their site for the pics of the new box. It's super nice and new and I'm glad to be one of the original members! Makes me feel all kinda cool and special. :D I even got the new T. So here was last night's WOD with my time. Last night was my first night at prescription weight although I'll admit I scaled some things down a bit.

"Plato"

Complete 100ft OH walking lunge M15 W10

before every set, then

21 - 18 - 15 - 12 - 9 - 6 - 3

Inverted push ups
Wipers with plates M45 W25
21:38 Rx

Monday, February 1, 2010

WOD 2/1/10




Happy February All!!!!!


I'm so happy to say that January has come and gone and I've stuck to all my resolutions!

- I did not relapse on my old vice!
- I went to Crossfit at least 4x a week and went a total of 22 times in January!!!
- Diet has been consistently good with minor indulgences!


I'm so happy that I've gotten this far and cant wait to report the same or more at the beginning of March. This month I'd really like to step up my diet game more so that the results of all my hard work really show through. As you can see on most of my posts, I am dedicating a lot of time to educating myself on good eating and creating a lasting lifestyle change. By the end of the month I hope to have a solid meal plan and lots of recipes to share. I also plan on buying a digital camera so I can take pictures of the meals I make and share them with the world. I'd already have it if I wasnt waiting for a specific model to make its debut on the world!

You may be wondering why I've posted a picture of snowy Washington DC... On Friday I will be making my first ever trip to the nation's capital!!!! I will also be touring the White House! I'm very VERY excited and in case you didnt already know, I love to read and this weekend I picked up Dan Brown's new book "The Lost Symbol" which coincidentally is set in DC!

So without further ado... today's WOD!

Hansen
Five rounds:

30 Kettlebell swing M55 W35
30 Burpees
30 Butterfly sit-ups

For time

Friday, January 29, 2010

More breaks! YEY!



If you forget EVERYTHING... we have a lot in common! It turns out that there is hope for us and it comes in the form of a break! So just in case you already forgot let me repeat what I just said...

There might be a way for us to rememeber more and it means we get to take more breaks!

Scientists have done research that suggests that resting while awake will actually help you remember information you just took in. So after a big meeting or studying for hours, taking a little break will help everything sink in. Those scientists are so smart... figuring out ways to take more breaks! Seriously I want to send them a trophy!

Source of PURE GENIUS!

WOD 1/29/10



Happy Friday all!!!

Can't wait to WOD tonight! I love that I look forward to going!! Tonight's WOD is pretty interesting as we're going to be given 7 random excercises picked out of a hopper and we'll have to complete 30 reps of each. So who knows whats in store for me! Could be easy but probably wont be! Either way, I'll fill you guys in tomorrow. :)

Thursday, January 28, 2010

Sweet sweet rest day!!!

So I'm happy to know and proud to announce that people actually read my blog! Who knew?! Some people have actually brought it up to me and I love it. If you do read it and love it or even hate it, tell me! Its nice to know I'm not just writing this for myself. :)

Today is my rest day! Maybe I'll get home before the sun goes down today! Probably not but you cant blame a girl for wishing! Either way, enjoy this videos posted by my friends at I am Crossfit about the ladies of Crossfit.

Wednesday, January 27, 2010

Hips Don't Lie



Shakira inspires me to continue on my mission. Who inspires you?

Zen Habits posted a great article on Monday titled The Ultimate How to Get Lean Guide and its a good one! They asked some of their favorite bloggers what are their ultimate, bestest, hands-down greatest tips on how to get lean! I think that its a tremendous read with GREAT information. You can check out the entire article here.

Now that I'm really in the swing of things I am constantly looking for gems like this to help me continue to shape my lifestyle into something that will ultimately acheive my goals while still allowing me to enjoy life. Making a lifestyle change for a month is easy enough. This month has been a breeze. I've been motivated and inspired but as I think about February my biggest concern is stretching this out further; continuing to stay motivated and inspired. I don't want to think that this is where it gets tough because I don't want to create a self fulfilling prophecy here but I think a little bit of concern for my goal is always in order.

I'd like to say "lets see what happens" but instead I'll say "Lets gooooo!!!

WOD 1/27/10



Ice has been my friend! Honestly never underestimate the power of just icing after a hard workout. My knees had been waking up sore and now after icing them before I go to bed they feel so much better. My shin pain is gone too! AMAZING!

Challenge
150 Butterfly sit-ups

WOD
"X-Factor"
21-18-15-12-9-6-3
of
Hang power cleans M135 W95
Ring Dips
15 DU (after odd #'s)

Tuesday, January 26, 2010

WOD 1/26/10

Woke up today with a sore shin. Gotta keep going...
If you rest.. you rust! - Helen Hayes

WOD
“There’s no I in Team”
In 17 minutes complete AMRAP
200M run
Push-ups
KB Swings M55 W35
Wall Balls M20 W15
Rest
My team did not believe in counting. lol

Monday, January 25, 2010

Insulin

Originally I intended to write something short and sweet about insulin. Something really friendly that everyone could easily understand. I searched high and low for some quick key points only to find that something short and sweet would be just as beneficial as a snickers bar. So I'd really like you to please read up on on Mark Sisson's take on the subject here.

Mark is the author of one of the blogs I've been immersing myself in called Mark's Daily Apple. He is also the author of "The Primal Blueprint" a book I completely intend on buying and reading very soon. His philosophy is so awesome I've decided to post it below because honestly, I could not have said it better myself.
In a nutshell:
- fresh, organic, unprocessed food – no junk!
- daily activity – whether it’s the gym or a walk along the beach, it all counts
- plenty of quality sleep
- plenty of water, no soda or sweetened drinks
- antioxidants galore – the key to limiting stress
- a good fish-oil supplement
- lots of essential fats, reckless amounts of vegetables, and clean protein
- time for fun – don’t take anything too seriously
– ethical behavior – because what goes around comes around
- taking responsibility for yourself and your life
– openness to new things and ideas

WOD 1/25/10

Happy Monday to the 3 people that read this lol. Maybe theres more... probably not. Either way... Let me tell you about how things are going since the last week of the month is upon us.

I can definitely feel and see a difference in me. My clothes are starting to fit a bit better and I can feel myself being able to push harder in the box. I havent really been stepping on any scales but thats ok. As far as how I feel today, my shoulders are KILLING me! They feel better then they did yesterday though.

Sometime very soon I think I'll be getting into a Bod Pod to measure my body composition. I've talked to a couple of people about this and there are some opposing views on whether or not this is necessary. I guess my measurements are not that important. Although, from the reading I have been doing it is important to know your measurements in order to create a precise diet. When I say diet I mean guidelines and measurements by which I structure my meals, not tricks and tactics for starving myself. If I decide to go through with this I might post the results, if they arent too scary lol.

For the most part everything has been fun and easy so far. I really enjoy my workouts and the time I've been spending educating myself on how to succeed on this mission of mine. However there are some challenges as the habits of my former self creep up on me. I used to be somewhat of a party girl and its nice to know the party misses me but its hard when the party tries to make me feel bad for not participating. I guess in time I'll find a way to balance it all out but for now I'm gonna stay FOCUSED.

So without furhter ado here is today's WOD!

WOD
“500 or Bust”
Starting with 500 reps, you must complete AMRAP of the following movements in 20 min. The goal is to have the least reps possible within the allotted time.
Box jumps
SDHP M75 W45
K2E
Squats
240 reps 35lbs


Since there has been some debate about whether or not I need to know my body composition I'd like to welcome anyones input in the comments.

WOD Source

Saturday, January 23, 2010

WOD 1/23/10

Last night's WOD was super intense. I really have to hand it to the awesome coaches at I am Crossfit for really motivating me to finish under 28 minutes. Sometimes they yell but most of the time they tell you that you can do better then you ever thought if you just push yourself a little bit harder. Last night I didnt get through the first 4 rounds of bearcrawls without stopping but with the coaches on my ass on the 5th round I got through them without stopping. Thanks guys!!!

Disclaimer: Today's WOD will probably make me barf.

W.O.D
"Leslie"

400m Run
233 KB Swings
333 PullUps
233 Burpees
333 OHS Squats
400m Run


WOD Source

Friday, January 22, 2010

The Horrible Truth!!!

I've said it before, my friends hate it when I blow the whistle on their favorite restaurants/dishes. I know its annoying but personally I find it just as bad to withold nutritional information as much as it is to withold knowledge of roaches and rat droppings. Knowing what goes into your food is so important on every level. That being said, Fitness Spotlight has exposed some of the least suspicious dishes. Some of these weren't news to me but they definitely ruined my favorite Angel Food smoothie from Smoothie King. Needless to say, I guess I wont be punching anymore holes in my frequent customer card. Here are some of the highlights, if you can call them that.

"Smoothie King 20oz Angel Food Smoothie
Evocative imagery of angels…really, how bad can it be if it’s for angels?. Check out this genius marketing:

'Angels have to be light on their wings—those things are delicate. In that case, they’d have no problem feasting on this fantastic low-fat blend of banana and strawberries. It’s creamy, delicious and fit, well, for an angel.'

What I want to know is how they can run this in the “Trim Down” line when 85% of the calories are sugar? 354 calories, 75g sugar (84g carbs total), 0g fat. Just for comparison, 20oz of Coca-Cola only has 68g of sugar.
Better Bet: Don’t go here. All of their drinks are crap. I prefer solid food, but if you want a shake/smoothie, check out 5 Sweet Savory Primal Shakes from Mark’s Daily Apple."


Now PF Changs is something that I've warned people against since the day I bravely ventured into their nutritional facts page. Just so you have an of idea how traumatizing this was, I remember where I was, what we were doing and who I was with and this was over 2 years ago.

PF Chang’s Chicken Noodle Soup
It doesn’t get more wholesome than chicken noodle soup, does it? Well, except for the processed grains in the noodles. But really, in the grand scheme of things, how bad can a bowl of soup really be? 759 calories, 24g of fat, and 92g of carbohydrates. There’s a snooze waiting to happen. What’s funny is if you view the nutrition info, it seems pretty light at only 120 calories. Until you realize that a serving is 7oz and the bowl it comes in is 32oz. Nice sleight of hand there, Chang’s.


You can check out PF Chang's nutrition facts here if you dare!

Let me make it clear, I enjoy Chinese food and junk as much as the next person I just think that at this point in my life I need to be educated on making the right decisions for myself to succeed at the goals I have set forth for myself. In the past I'd be completely happy with a bottle of champagne, lo mein noodles and a pack of skittles but these days I guess I'll just narrow it down to the champagne alone and only on the weekends after eating clean for the whole week.

Source

WOD 1/22/10



What kind of dinosaur will I be???

WOD

“Drop it like it's hot”
5 Rds of

12 Back squat M65 W45
9 RR push press M65 W45
12 Renegades M35 W20
60 yd Bearcrawls
27:45 35lbs


If you're not sure what these excercises are, a quick youtube search will definitely enlighten you... it might even scare others.

WOD Source

Thursday, January 21, 2010

Does your kitchen make you fat?


The Annual Reviews of Nutrition must think of EVERYTHING! They did some research and figured out that your kitchen may actually be making you fat. Incredible huh? Breifly here are their points:

- Bigger plates mean bigger servings Having smaller plates will reduce your portion size and thus reduce the size of your belly.

- Bright lights stress you into eating more. Dimming the lights while you are eating will cause you to eat slower and reduce your appetite.

- Dirty and cluttered kitchens beeline you to the bad stuff. This happens to me all the time. When theres junk all over the counter the last thing I want to do is clean everything up just to begin to prepare a good healthy meal.

- Wider glasses mean you'll drink more. I'm not sure how much I agree with this. Although I see their point I pretty much only drink water (or wine).

- Clear containers with junk food make you window shop. If you see the cookies in the jar you're going to want to eat them. You always want whats in the window.

- Your pantry could feed your entire neighborhood for a month after an apocalypse. If your pantry is full of stuff you're going to want to eat it. Simple.

- You hang out in your kitchen, ALL THE TIME! Get out of the damn kitchen!

For the complete article click here.

30 Second Rule Defined



In case your not sure... print this out and keep it with you at all times or just save it into your phone. Actually, just memorize it because by the time you find your appropriate conclusion it might be too late. lol

Source

Sweet sweet rest day!!!


No WOD today. Today is REST DAY! My muscles could really use it too. I'll update yesterday's post with last nights reps. :)

Wednesday, January 20, 2010

I might have to fire some of my friends...



... you know who you are!

So I guess my Mom was right, on one thing: "Dime con quien andas y te digo quien eres!" or for those who did not have a Cuban Mom it would be "Tell me who your friends are and I'll tell you who you are". It turns out that research shows this to be scientifically true!

Studies conducted at the University of Georgia indicate that your decisions in self control are heavily influenced by the people you choose to hang out with (your friends) and even the people you do not choose to hang out with (your coworkers).

Here is one of their studies and its very interesting results:

"The best study, she said, and the most fun, involved 71 participants and two plates of food -- one stacked with carrot sticks, the other with freshly baked chocolate chip cookies. The participants either watched someone exhibit self-control by eating the carrots and leaving the cookies, or vice versa. Later, the participants took self-control tests (not involving cookies and carrots). Those who had watched a person eat cookies did less well than those who had watched someone eat carrots."

Check out the full article here for more of their interesting studies supporting this conclusion.

Source

WOD 1/20/10

I've got a sore bum and a couple of broken nails. Do not fret though because emergency nail surgery is scheduled for tomorrows rest day. I feel myself really getting faster and stronger which is nice. I dont feel so heavy and tired while doing burpees which is awesome.:)

Since I'll be making small attainable goals I'd really like to do 1 pull-up! My first pullup since I was the middle school pull-up champ!

Last nights time was 19:36 at 85lbs. GRRRRRRR

WOD 1/20/10
“Dale“

3 Rds of

Sprint 50M
Pull-ups (as many as possible in 90 seconds): 19 19 15
Rest 60 seconds

Sprint 50M
Push-ups (as many as possible in 90 seconds): 40 35 35
Rest 60 seconds

Sprint 50M
Push Jerks M95 W65 (as many as possible in 90 seconds):45lb 8 9 9
Rest 60 seconds


WOD Source

Tuesday, January 19, 2010

The World is Good Again!!!!!

Live Broadcast by Ustream.TV

Shiba Inu puppies are BACK! YEYYYYYYYY!!!!!!!

This post is for my homies...




This post is for my homies... the ones who keep it real by drinking Coca-Cola.

Coke = Drinkable Battery Acid


Check out www.sugarstacks.com for pics of America's favorite snacks! Fatties!

WOD 1/19/10

Last night's WOD was fun! I finished in 14:10 which I was actually quite proud of. I was lifting 45lbs which was well under prescription but I'll keep getting stronger and closer to prescription every day! My friend decided to join I am Crossfit and although I wont see him every day, I'll get to harass him at least twice a week! Prescription for harassment is 5 times a week but we'll keep working toward that too. ;)

WOD
“Socorro”

10 Rds
5 Clean pulls M205 W135
7 Burpees
9 K2E


WOD Source

Monday, January 18, 2010

Seriously? SERIOUSLY!?!?



My friends always get mad at me when they suggest a restaurant and I tell them how much fat/carbs/salt are loaded in their dishes. Most restaurants wont give you nutrition facts and the ones that do... well lets say, I understand their apprehension.

Here is something I never saw coming... I knew movie theater popcorn was not the healthiest of snacks but HOLY CRAP is all I have to say on this revelation:

"A medium-sized popcorn and medium soda at the nation's largest movie chain pack the nutritional equivalent of three Quarter Pounders topped with 12 pats of butter, according to a report released today by the advocacy group Center for Science in the Public Interest."

Check out the complete article here and you can get detailed nutrition facts deemed to horrific for this blog.

Source

Keeping the lights on!



Today I found a great article that is totally relevant to MISSION 2010.

Its very easy to flip the switch and make a drastic change after the new year but what does it take to keep going strong to reach your goals? Here are some tips to help you out along the way. :)

Strategies to cement your success
To shake an unhealthy habit, follow these tips from
psychologist Carol Goldberg:


Expect success. If you think you're going to fail, you will.
Create a plan. Just as you'd need a roadmap to find a new destination, you'll need a plan to reach your end goal.
Set small, realistic goals. Losing 50 pounds sounds overwhelming. Yet losing 10 pounds sounds doable. Peg your goals to a date so you have something to shoot for.
Reward yourself. Whenever you meet a goal, give yourself a healthy treat like a new CD, book or sweater.
Enlist support. Going it alone is never easy so find buddies who will motivate you. Most importantly, get rid of the enablers, those people who push you into having that second piece of pie or let you bum a cigarette off them.

Source

WOD 1/18/10

Happy MLKjr Day Everyone!!!!


Friday's WOD left me BROKEN! I finished around 27 minutes (sorry I forgot to check the clock before I collapsed onto the floor). My traps are soooo sore but its back to work today. Heres today's WOD. I'm pasting it here but I'm definitey not looking at it!

WOD

"Gio"

50 Split Squat Jumps
30 Push-ups
10 Thrusters

40 Split Squat Jumps
25 Push-ups
8 Thrusters

30 Split Squat Jumps
20 Push-ups
6 Thrusters

20 Split Squat Jumps
15 Push-ups
4 Thrusters

10 Split Squat Jumps
10 Push-ups
2 Thrusters

WOD Source


UPDATE: Time = 14:10

Friday, January 15, 2010

WOD 1/15/09

So I've recently become addicted to Crossfit [GRRRRRRRRR] and I LOVE it!!!!

The workouts are quick and intense and are always different. I never get bored.

The environment is awesome. Everyone is your coach and friend. It kind of reminds me of PE where everyone was having fun and there was friendly competition in the air. When you first get there everyone knows each other and you kind of feel left out but that feeling goes away almost immediately. Its amazing how friendly people are in a Crossfit box. Definitely unlike my previous stuffy gym where women beat each other over having a spot in the front to be next to celebrity dance fitness instructor.

If you'd like to learn more about the AWESOMENESS that is Crossfit you should visit Crossfit.com.

On my workout day's I'll be posting the WOD (workout of the day) I have to look forward to. I'll also try and post my times/reps whenever I actually keep track of it (sometimes its hard to count when you feel like your legs might break).

So here it is... today's WOD with a video!



WOD


“Run Jerk Run”


5 Rds


400M run


15 Clean and Press M135 W95


WOD Source

Thursday, January 14, 2010

If Baby got Back, aint no Heart Attack!

Sir Mix-a-lot's preferred women can all breathe a sigh of belief today! A study conducted by The International Journal of Obesity suggests that those with more booty fat then tummy fat have a lower risk of cardiovascular disease, diabetes and other conditions related to obesity!

So the same booty that might give an old man a heart attack might save the booty-holder's life!


Source

Eat after a workout... DUH

A study published by The Journal of the International Society of Sports Nutrition studied the effects of protein and carbohydrates on post workout recovery.

Basically, the results show that an athlete who consumes protein and/or carbohydrates after a workout will recover a whole day faster (48hrs vs 72hrs) then those who do not.

Some of you might be thinking "well DUH" but to be honest I never considered an actual measure of how much some post-workout protein and veggies actually effect your recovery.

So next time you want to skip a meal after you run out of the gym think about that extra day of soreness.

Source

What is Mission 2010????

Hi all,

So this is the post where I tell you what this is all about so away we goooooooo....

I like to read - a lot! - I also like to talk share the information I find with others.

In 2010 I gave up a really bad/gross habit and I picked up Crossfit [GRRRRRRR].

I love to cook for myself and for others. Most of the time I create clean, healthy dishes... sometimes I dont. >:)

I LOVE WINE! Little known fact, I'm a certified Sommelier.

So ya, basically I'll be posting interesting info, my experiences with Crossfit [GRRRRRRRR] and yummy recipes. Any ideas and comments are totally welcome. I hope you enjoy it! :)