Workin the Weakness

By now all of you faithful readers should know that Running+Stephanie = crying, whining, resistance and suck. If you’re new then just know that it’s true. Since my journey of getting into better health started in February 2011 I went from running an 11:47 mile to 8:36 mile and I even thought I had as fast as 8:08 but I can’t find it recorded anywhere so I may have had a dream about it! So I’ll stick with my 8:36 mile that I recorded December 13, 2011. Now at the BOOM BOX our “mile” is full of one slow incline and one more immediate incline and I struggle even on the easier home stretch. In March I recorded an 8:49 mile and today I recorded an 8:42 mile. So I know I’m at least in the 8 minute timeframe still. It’s still better than I was almost 17 months ago. I really felt like I RAN better than normal on this mile but my time was only 7 seconds better. Thank goodness I ran with Melinda. I’m sure I would have slowed my roll if I was on my own! Ah well. I’m not REALLY TRYING to be a better runner per se because I’m not practicing running outside of being told to run so it’s no surprise I’m not jumping leaps and bounds in getting faster. I wish I could be one of those people who enjoyed running, I just haven’t found love for it as of yet. Still searching for it.

7/6/12 WOD

Our MetCon was another weakness of mine. BOX JUMPS. This is more of a mental weakness than a physical weakness. The prescribed box height was 30″ and for some reason that scares the shit out of me. I see the box, I know I can clear the height but it’s just not happening. So we put a 45lb bumper plate on a 24″ box making it a 28″ jump. I was hesitant at first but finally got up there. Now I was going to have to do 5 on the minute for 10 minutes. After running I wasn’t sure my legs would last but they did. I finished each set within 17-30 seconds a little scared the whole time. But at least I did it. And I know the repetition helps in the long run. I definitely feel more confident jumping on the bumper plates. Now if I could just be fearless when it comes to jumping on or even off of stuff in general!

My legs are fried after yesterday’s 280 lunges and I’m walking around all gimpish. It sucks. I’ve iced. I’ve rolled out. I’m just in pain 😦 I’ll get over it!

Tomorrow is a Community WOD at the BOOM BOX. Get a jump start on the weekend and come hang with us. It’s FREE! I also have an OLY class tomorrow which I really need so it should be a great morning. I foresee lots of ice and rest this evening! Not sure what weekend adventures we’ll have but you never know with us!

Have a good weekend. Don’t melt in the heat. Do something fun! And as always BE AWESOME!!!

Box Jumps and Burpees, YIPPEE!

I’ll keep this short and sweet. This morning at the BOOM BOX it was like the title says, Box Jumps and Burpees!

Skill Strength involved MAX HEIGHT BOX JUMPS. If you’ve been following along you all know I FEAR the BOX JUMP and truly I have no idea why. But it’s a sad fact that my brain limits me in this part of the CrossFit World. I could only manage to over come 28 inches for my jump :/ I know I can clear higher than that because I can jump right next to the 30 inch box and my feet have the clearance. it’s just the actual JUMPING on to the box that scares the living crapola out of me. It’s sad.

5/24/12 WOD

For the MetCon it was BURPEES, BURPEES and more BURPEES. We had 10 minutes to complete 50 burpees and when the 10 minutes was up we had another 10 minutes to do another 50 burpees. (Are you sick of seeing the word burpees yet?) I really wasn’t sure what my pace would be because well I sucked at the Games Open WOD 12.1. Only managing 74 in 7 minutes. Wasn’t feeling awesome about that then so I was only hoping for better than 5 minutes to do 50. I manged to knock out 50 in 3:40. I did stop and pause and take some rest between. Coach wasn’t too happy about that so for the second round I didn’t stop and I finished 2 seconds faster for a time of 3:38. So Coach wins “barely”. I preferred my slacker route. But it wasn’t the best time so whatever!!! 😛

Sugar Detox – Still Kickin’
Well yesterday was my last official day but we’ll see how the weekend fares. I think I can steer clear of most bad but oh so yummy things. I’ve been disciplined now for 24 1/2 days. Might as well keep going. 6lbs gone is mighty fine as well, so I don’t mind forgoing the sugars especially when I know I’m a recovering sugar junkie.

It’s a LONG weekend for me finally! I don’t get very many of those. If you’re local and want to check out the BOOM BOX on Monday we are having a 9am WOD. All of y’all are welcome! http://www.crossfitboom.com

If you see a man or woman who serves our country then please make sure and THANK THEM! I mean you should thank them daily but especially since it’s Memorial Day Weekend! I know it’s to honor the fallen, but honor those who still stand and proudly serve our country!

Happy Weekend. Happy Memorial Day!

 

Sugar Detoxing and I FEAR the Box Jump

So I don’t have good title today, I’m sorry. It happens.

Let me begin with I FEAR THE BOX JUMP! This morning was MAX Make up Day. And if you didn’t have to make up your MAX lift on anything then you worked on Max BOX JUMPS. Argh! I can jump the 20″ and the 24″ no problem. Hell I’ll do however many you tell me at the at those heights. And I know I have the JUMP to get higher but fight or flight kicks in and I choose FLIGHT! I can stand right up next to the box, jump up and my feet clear the height but I physically can’t bring myself to get on that damn BOX! I don’t even know what I’m scared of really. Can I get hypnotized or something? Hehe. I wish!

5/1/12 WOD

The MetCon was 5 rounds of 5 Power Cleans (155/95lbs) and 10 burpees. I didn’t RX at the 95lb weight but I did do 85lbs. I felt really good too. I struggled but I powered through. I feel like I have Power Cleans down really well technique wise so that helps. I’m not clouding my brain with other thoughts. It helps a ton! I managed to do 4 of the 5 rounds unbroken. And burpees after each set well they sucked!!!! I finished in 7:33. Overall I was pleased only cause the weight was HEAVY!!

Today is also DAY 1 of the 21-Day Sugar Detox that I am diving into…cause I am a sugar junkie! So far so good. But HEY it’s only day one right? LOL! I had a small fail this morning in not getting enough breakfast in me but it was some tasty chicken without veggies. My mid-morning snack was more of the chicken I cooked this morning, hardboiled egg, cucumber slices, and bacon 🙂 YUMMO! Lunch will be steak, spaghetti squash and asparagus. Day 1. I can do this. NO FRUITS 😦 NO COFFEE with my organic valley creamer, etc. I’m not even supposed to have gum. I really need a fix for that. I need to search the interwebs for a solution.

I plan to keep reporting for the next 21 days. But my BOOM Box WODs will come first. I think! HEHE.

Happy Tuesday y’all.

I don’t REALLY need my legs do I?

Welcome Welcome. It’s Monday. My least favorite day. And today at the BOOM Box… lots o’ fun! Coach was probably thinking we don’t need our legs.

4/30/12

The Metcon was 75 BOX JUMPS and 150 yds of LUNGES. And don’t you think you can short yourself on those lunges. Full range is a must or why bother even doing it. Although you do fatigue and you just wish the lunges were over. The box jumps were 20″ and I think I took more time trying to figure out how to be springy vs. knocking them out for time. The idea is to stay on the ground as little as possilbe. Rest on top of the box. It’s not natural for my brain to think this way but I really worked at it or at least I felt like I did. I about face planted into some rowers as I finished my last rep and jumped forward off the box. My legs were a little wonky for sure. Lunges were just miserable. My IT band doesn’t help and my right hip got to burning. I didn’t stop though, just kept on trucking. Finished at 10:56 :/

For the Skill/Strength we worked on strict pullups. I still suck at pullups but it is what it is… one day I will be AWESOME at them but for not I just have to dream of AWESOME!

Overall it was a good weekend. Got some Regional Swag that Ernie brought home for me and the kiddos. It’s always fun to get presents 🙂

Had some great baseball and some fantastic crawfish. All in all it was a GREAT weekend, not just good. I did eat fairly poorly in regards to sugar, bread and whatever else. But I start the 21-Day Sugar Detox tomorrow so I splurged a little knowing the next 21 days will be miserable!!!

I hope the week can be as wonderful as my weekend but there’s this thing called work… ruins everything!

Happy Monday if that’s possible!

Holy Tornadoes Batman! And other stuff!

So I know I’ve been Slack Action Jackson as of late and I’m sorry. Life has consumed me and I’ve neglected my blogging. Please still love me, Please! Heheheh. K or don’t. It’s fine by me.

Let me first tell you, North Texas got hit pretty hard with some crazy weather … tornadoes, hail, and rain – oh my! All jokes aside, I can report from my end that we are all safe and I pray that all those affected will come out of this craziness just fine. My home was narrowly missed as were the kid’s schools, thank GOD! I don’t know what I’d do without my family!!! There was so much damage in my neck of the woods. It makes my heart sad for all those that have to deal with this tragedy. Fortunately there were not any fatalities.

So now that my unofficial news reporting is over I just have a little rant for y’all and then I’ll kinda sorta recap the past several days of the BOOM BOX.

Listen up y’all – This is not a new rant, just extended from previous ones …. QUIT saying you need to start working out or eating healthy and then just go right on and eat junk and not move at all!

Seriously?!? WTH is wrong in your noggin? Does it feel good to SAY that you need to get on top of it? Does it really? Do you feel better after you say that then eat a double cheeseburger or a lean cuisine and soda (maybe even diet soda). I see and hear it everyday. It’s not good, I want to help you all, but I know I can’t. It has to come from within you. NO matter how bad I want good health for folks I can’t make you do it. I’m not perfect. I had my junkfilled haze just recently and it took a few days to get back on the straight and narrow.

But I will tell you, just that little bit of insanity from my end ruined my world. Ruined my stomach, ruined my head, ruined my overall self. I’m still recovering. It’s not good folks. I can’t imagine feeling like that day in and day out. I know I was like that a year ago and I seriously can’t recall feeling physically out of wack but I’m sure I did and I just didn’t realize it was a direct result of my everyday food intake. CRAP! mixed with healthy stuff but in general CRAP none the less! So please if y’all really want to do something then DO IT! Just give it a go for 30 days, then plan yourself a cheat day. But at least give it a go for more than 7 days before you treat yourself. Yes some of you may go bonkers without a “cheat” day but don’t try and convince yourself 2 days in that you need that office cookie or that handful of M&M’s. It’s not helping you at all! And get moving, even if it’s walking up and down your street. You don’t have to be a die hard worker outer bee. You need to eat right, eat clean…. that’s 80% of it folks. Not 10% or 20%. Nutrition is 80%!!!!! Thanks for listening. And sorry for the ramble. I just see it day in and day out and it just infuriates me. I want to shake people sometimes … but I can’t without fear of getting smacked or yelled at, hehehe!

ANYWAYS!!! So the last time I shared my WODs with you was Tuesday last week!!! Wow I am a slacker 😀

So here goes my wrap up. It will be short and sweet I hope.

3/29/2012

Skill/Strength – Band Dead Lifts 12 sets of 3. I can’t recall the weight but it was fairly light maybe 75lbs. Not 100% sure. But what you do is drape a mobility band over the top of the bar and let it rest on the ground. You then step on the band to add resistance and knock out 3 reps quicklike.

It took a couple of sets before I felt somewhat comfortable doing them. It is definitely a unique feeling and takes some core strength to stabilize yourself. After the 12 sets, we did one set without the bands. HOLY MOLY it was sooo weird and you feel crazy strong and really feel like you execute the lift properly no questions asked.

MetCon – Yes COACH brought up Toes to Bar. Even though he knows we had enough from the Open, he still had to bust those bad boys out. Well I could only manage to get 3 TTB in so I switched to Knees to Elbows for a workout instead of just struggling. All week had been upper body and I think this day I was just tired. I only managed to get 4 full rounds in and almost got 5 round completed. I know I worked, I just hate that bar! On a side note, Box Jumps at 20″ felt really nice. I finally feel like I have some spring in my legs, NOT MUCH mind you, but some 🙂

3/30/2012

Skill/Strength – Back Squat Deload. This is something I like to see. We aren’t trying to go for max weight here or crazy progressions. We are putting in work but it’s a nice “rest” if you will.

MetCon – TEAM WOD. Sometimes I dread these and sometimes I enjoy them. This was one that I was happy to share the workload. We had the option of doing 5 Muscle UPs (hhahahha), 15 Chest to Bar (hahahahhahah) or 30 Chin Ups. Well our team consisted of 3 of us who can not do pullups at all. So we used bands to help us and had no choice but to pick chin ups. After Chin Ups we could do 5 Handstand PushUps (hahahah), 15 Box HSPU OR 30 Hand Release Pushups. Well one of team mates had neck issues that prevented her to do the BOX HSPUs so we went with the 30 pushups. And we finish off the round with 90 Air Squats. So us ladies just split the load up evenly and we finished in 16:43! Go US! It was fun and a beating all at the same time.

4/2/2012

Skill/Strength – Snatch Practice. It’s always good to practice SNATCH! It’s just such a complicated movement. We only worked with PVC and the bar. We did not add any weight but just going through the motions and working up to a full snatch is work.

MetCon – RUNNING! UGH! I almost stayed in bed after I checked the website. I despise running and this was designed to “sprint” the distances. I mean I can’t SPRINT 800m, but it’s the idea of pushing hard right? Our distance is unofficial so don’t think I’m super BEAST for getting a time of 2:32. The :24 was for the “200”, which was probably less. I think I can sprint a 100 yds in 17/18 seconds so ya. There ya have it. We rested 1 minute after each run. I hate running!

4/3/2012

Skill Strength – Deadlifts 5, 5, 5+ We had to do math and it’s hard to do at 5am. I can’t recall our weights, but I don know on my last round I just went 5. I didn’t mean to put the bar down, I just wasn’t using my brain. I had at least 2 more in me. So we’ll just go with I would have done 7 reps on my last round! Sound good? OK GREAT!

MetCon – 5 rounds of 30 sec plank, 1:00 of Thrusters and 1:00 rest. The idea was to match your max thruster count each round. Add up your rounds and voila that’s your score for the day. I managed a 10, 10, 11, 8, and 10 giving me a total of 49 @ 65lbs. Thrusters are not easy. I seriously pushed my butt off. I know I did what appeared to be a lot of standing around but I just was so out of breath and believe me .. just out of it. I don’t think I could have done more in a minute. I did know I had to push but when my push was out I dropped the bar. It’s hard to WANT to get it back up. It’s hard to breathe too! I feel I finished strong. Good MetCon!

And that’s a wrap for the WODs. I’ll close with some food shots.

If you want a quick meal that  you can partially prep over the weekend then try some sweet potato hash. I just shred up 2-3 sweet potatoes and put them in a storage container and keep in fridge. Each morning I take a handful of my shredded yumminess and saute it in one teaspoon of coconut oil. Top it with 2 fried eggs. I might add some bacon or fruit. Easy breezy and delicious!

Sweet Potato Hash topped with Fried Eggs!

And this was my lunch today. Sauteed shredded zucchini with meat sauce, 3 oz of steak and some steamed broccoli. It was  great filling lunch 🙂

Steak, Broccoli and Shredded Zucchinni topped with meat sauce 🙂

Happy Hump Day Folks! Make it great!

1000+ Views!

I finally made it to 1000 views…plus some! It’s a good feeling. I watch the stats like a psychotic person. I don’t know why I’m so addicted to seeing how many people have viewed this blog. I know there are blogs that get more than that in one day and well I’m just not there so I will take my stats and embrace them! LOL, I don’t know that I’ll ever be “cool” enough to get that many views a day :/

1/16/12 WOD

Had a good WOD today. Short, sweet and tough! We worked on Front Squats and my 1 RM was 115. I was really hoping I could get more but not today.
And for the MetCon… box jumps and straight legged sit ups… 30 seconds for each movement for 5 rounds. The first round was good and I slacked on the second round for some reason. Grant reminded us this was a sprint workout so I got on it and started moving… now wishing I didn’t slack on my 2nd round. But I did so I just had to push the rest of the way through. 120 reps total. Not bad but I know I could have had a few more reps.

WHEAT BELLY - WILLIAM DAVIS, MD

You all know I strive for Paleo and push to eat as clean as possible and discourage grains. I follow several blogs and what not that are Paleo and advise against grains including the Wheat Belly Blog but I had yet to read the actual book. This weekend we bought it and I tore through it. It’s not a long read so that was nice but there was a lot of information on what Wheat does to us. I feel assured that wheat and gluten are the enemy to everyone not just to those with celiac or other gluten intolerances. I don’t want to give you a book report because I think it’s important for you to read and soak it up for yourself. But if you are wishy washy on the issue or don’t even have a clue, then I highly recommend reading it. And at least try giving up all GRAINS, not just wheat, for 30 days. See if it changes you. You will go through a withdrawl of sorts, at least you probably will, it may last 2 days and it may last up to a week or 2 but you should just TRY. And don’t replace your GRAINS with junk… just eat more meats, veggies and fruits. If you don’t feel great and more awesome than ever then go back to your gluten filled ways. It won’t bother me one bit 🙂 Let me know if you do it or plan on doing it. Let me know if you need support or have questions. It’s tough mentally to remove the grains but in reality it’s not that hard if you’re willing to make the change.

I know that after reading the information in the book I am good without the “yummy” things that are made with wheat. Wheat Belly by William Davis, MD! Buy it! It’s good.

Happy Monday, MLK day, etc. Enjoy your day whether you have the day off or have to work it like I do… make it a happy day 🙂