Forced Rest Day

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I need a good massage ASAP! I could very well be falling apart. Can I blame the cooler weather for my joints and muscles wanting to flee from my body? Saturday I finally made it to a Community WOD… Woohooo! But Sunday I woke up and my left shoulder was dead. DEAD I tell you. It was a struggle to put on my seat belt all freakin day. Much less get dressed, put on a hoody, lie down, etc. Needless to say when 4 a.m. rolled around yesterday, I assessed that I was going to be worthless for the 5 a.m. WOD. I did make it in to an evening class and now my legs are dead after Squats and my shoulders are hating on me now after lots o’ Push Ups. Today has to be a rest day for me.

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But let me backtrack a couple of days and catch you up on my workouts. Cause I know you’ve all been waiting anxiously for such! I wish :/ It’s ok. You all have lives. And probably more exciting than mine!

10/4/13
Test day: Max rope climbs in 5 minutes
Yup that’s right folks, I’m still scared of the rope and the climbing of the rope. It sucks. Coach had me work on some things but I still have that fear. So for me it wasn’t rope climbs, it was: lie on the ground and pull myself upright using the rope. I’m pretty sure this is what killed my shoulders. With DOMS (Delayed Onset Muscle Soreness), I didn’t feel it till Sunday :/

10/4/13 WOD

10/4/13 WOD

MetCon: Death By 10 Meters
It’s been a while since we’ve done Death by anything. And Death by 10 meters shows up. A few weeks ago, I did my own death by what I assumed was 20 meters. maybe less? I didn’t have an accurate measurement. But we did for this MetCon. I know we’ve done this at the BOOM Box but I have no record of it, so it was a loooong time ago before I started blogging. I found a post where I did it on my own last year and holy heckola I got 14 rounds! And for this MetCon I got 15 rounds. 20m shy of completing 16 rounds. I guess improvement is better than NO improvement right?

10/5/13 Community WOD
Sprints and Burpees. Or should I say JOGGING and BURPEES. So I walk up for 9 a.m. at a local high school and there’s a handful of us warming up but there’s 2 overachievers there already for the Endurance group that showed up at 8 a.m. Hehe Jokes ladies. Y’all are awesome and I’m only envious! Jordan happened to even be more awesome and stick around for whatever Coach was going to cook up for us. Burpees and Running! Team WOD. Ugh. Poor Jordan was my partner. Not only did she just run 78o898 miles, now she has to do more running and have the worst partner EVER! Ah well, it is what it is.

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So here it goes, 50 burpees, 200yds, 40 burpees, 160yds, 30 burpees, 120yds, 20 burpees, 80yds, 10 burpees, 40yds.
As a team we had to complete the burpees so we split em up. But we had to run as a team and not split up the run. We were on the football field so we ran the 100yds and ran back. Did burpees then shortened the run by 20yds and run back. We didn’t get a time but I’d say we did alright. The runs were a struggle. I started off burpees like a champ but faded fast. Thank goodness we surived. We then moved on to playing on the monkey bars (which I suck at), and playing around on the different outdoor stuff the high school has. We ended with scaling a concrete wall. NOT FUN. Ok it was fun when I could get my chunkalunk butt over but not fun when I couldn’t. The wall had an incline, so I could clear it at the bottom where it was shorter and in the middle. But at the end where the wall is taller than me, it was a NO GO.

10/7/13
Strength: 4×8 @75% 2-3-min rest
Even holding the bar for back squats was putting a strain on my shoulder but it wasn’t bad and I worked on it in between sets. Still sucked though. The Squats weren’t any more fun. There’s something about 8 reps that seems so hard. It’s not and it’s only 75% but I struggled. The easiest set was the 3rd set. For some reason, I was down and up pretty quickly. I guess it took a little bit for my brain to realize it’s not so bad.

10/7/13 WOD

10/7/13 WOD

MetCon: 8 Rounds of 10 Front Squats (95,65) and 12 HR Push Ups
Sounds like a ton of fun doesn’t it? Light weight on Front Squats and not too many Push Ups. Well my first round was completed in 26 seconds! Woooo and then my second round took over 30 seconds and then who the hell knows. My shoulder was dying. My right palm was tightening up on me. I was a mess. I was really hoping for sub 10 on this but I just couldn’t pull my squats together as fast as I hoped! Final: 10:49 RX

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Boy oh boy do my QUADS feel the fire! Pretty much I look like every ounce of me is broken when I get up from my desk. It’s such a pathetic site I’m sure :/

Barbells For Boobs
I’m only $15 away from my goal of $100. Woooooo! Thanks to Vicki, Nicole and Melanie, I’m almost there! Thank y’all!

DONATE TO HELP SAVE BOOBIES

Our B4B event BOOM for BOOBS at CrossFit Boom is only 4 days away. I’m begging and bribing for donations! For a $10 donation, I will send you a pair of AWESOME socks! I have 4 pairs left. So the first 4 folks to click here: HELP SAVE BOOBIES and donates $10 will be a proud owner of some freakin awesome socks! Sounds like a win/win to me! So if you are able to donate, then I thank you and appreciate ya. If you are unable to donate then please take the time to share my fundraising page with your friends and co-workers!

So you might be asking what does B4B do?

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Their organization helps to SAVE lives through the early detection of breast cancer, regardless of one’s age, gender or ability to pay. Barbells for Boobs is a non-profit organization that provides funding to pay for breast cancer detection services as a last resort for thousands of people who don’t qualify for assistance elsewhere. Their aim is to help anyone that needs it, anywhere, whether they are male or female, no matter what their age or situation in life.

DONATE TO HELP SAVE BOOBIES

Done Son.
That’s it for today y’all. Me and the lacrosse ball need to get really close today. I hope y’all are keeping up with mobility as well. It catches up to you FAST if you don’t stick with it! Don’t forget to drink you water! Half your body weight in ounces people (200lbs = 100oz of water) DO IT! NOW! And you know the drill BE AWESOME!

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Rest Day Ramblings

It’s my rest day but I wanted to chit chat via blog rambling to myself and to you the readers if I can hold your interest at all.

Simple Dinners!
I’m just guessing but I would think most people have the excuse of I don’t have time to do everything. Therefore the drive thru it is or even some microwavable turd of a dinner. I’m guilty of it too. I have 3 BOYS! I’m guilty less now more than ever but YES I am a guilty party. I’m tired, I’m over it, blah blah blah, Chif-fil-A here I come. Taco Bell it is. (NOTE: I still eat clean unless I testify otherwise but I force my kids to eat like crap sometimes cause I’m being lazy) And just last night I proved to myself that although the fast food can be fast and easy we all know it’s not healthy and it’s just not worth it!

Kids have practice at 6pm so they only have time to get a snack in them like Almond Butter and Apple Slices and then we don’t get home till 8:45ish. It is a circus in our house. But the past couple of nights I have been Johnny on the spot in getting nutritious, clean meals to my kids bellies. And it only takes a little advanced preparation and some random throwing crap good stuff together. On Sunday I made meatloaf for dinner. Instead of one loaf, I made 2. Voila instant protein for Monday night dinner. I didn’t have enough Mashed Cauliflower to go with it but I had zucchini and made Zucchini Latkes. This is quick and easy and gave my kids enough to fill them up. They each had a KIWI for dessert!

Last week I made meat sauce for zucchini pasta and had an overflow so I froze it up and used it for the kids dinner last night. I shredded up more fresh zucchini and sauteed it a bit in some coconut oil along with some salt, pepper and thyme. Added my heated meat sauce and BAM easy dinner. I didn’t have enough zucchini for Ernie and I but I had Kale! I heated up some pork fat in a pan, did a quick sautee of the kale. All the while I had leftover roasted chicken which I heated up in coconut oil along with mushrooms. Added my kale and BOOM a really yummy dinner for Ernie and I.

Yes it was all leftovers but it didn’t taste like leftovers. With some fresh foods added and the leftover food re-created it was all yummy. And took me 20 minutes to knock out each night. It also helps to be creative with spices!

Also know that if you have chicken to cook but don’t want to bake it FOREVER then just cut it up and sautee it. It cooks in a fraction of the time as baking it or grilling it does. Just don’t over cook it! Add some veggies on the side and you’ll be rockin and a rollin.

Just Do It ALREADY!
In addition to finding simple meals YOU need to start moving. I may scare some of y’all with all the CrossFit terms and the extra workouts but it’s not a scary world out there. I watch Chris Powell’s Extreme Makeover: Weightloss Edition, and if you’ve seen it you know how it goes. He picks a desperate truly OBESE person to help out over the course of a year. He has the same opening routine for them all. He puts them through a FIGHT or FLIGHT workout.

If you’ve never worked out then the stuff he puts them through will hurt. Hell it will hurt those that moderately work out. Picking up weights heavier than 10lbs is gonna hurt. But your body will do so much more than your brain will tell you that you can do. And he shows that person that they will live through it even if they think that they can not. He works with these people on their levels and helps them push through mental and physical barriers for 3 months. He is not always nice but deep down these people know they need the tough love. Then he leaves them to their own where they have to do it on their own for the rest of the year. He checks in on them but he doesn’t have that daily interaction. Some struggle more than others but they all learn and grow.

We all aren’t so morbidly obese as the folks on the show are and we don’t all have that person in our face, in our home and in our lives so we have to take it upon ourselves to do it. And for most of us even if we did have someone telling us what to do we probably wouldn’t listen. Hell so many people ask me HOW I DO IT, or WHY I DO IT and it appears I amp someone up but then I see them in the same ol’ routines or even worse. I can’t make anyone take it on. It takes YOU and only YOU to make the change. I didn’t start out without a support system. I was doing my best to eat right, get up and workout daily and there Ernie was stuffing his face with Sonic, Chic-Fil-A, Braums, etc. It sucked. I smelled all this yummy badness but had to persevere on my own for my own good. I was thinking about my future and my health. A few months later Ernie did come on board and blew my “GOOD HEALTH” out of the water with this Paleo nonsense! I then followed suit and we make a good PALEO team (for the most part).

It’s awesome if you have a support system but not everyone does so you have to make a support system for yourself. Plan rewards for yourself; make new friends with the same goals; write your own blog (wink wink), find a fitness forum; find an online buddy if you need to do so. JUST START DOING IT ALREADY. Don’t let that wedding or upcoming birthday party delay your start. Start now and deal with whatever upcoming social event when you get to it. It’s not going hurt you to start a path to good health.

But Stephanie I’m happy with myself just the way I am! I’m no expert but I find it rare that someone who says they “could/should” lose weight but don’t “care” because they are “happy” just the way they are lying to themselves and everyone else. Also those who aren’t in need of weight loss but are in need of good health saying they are slender already, I’ll be fine, but will you? You may be a kind caring soul with a happy heart but physically are you happy. So I’m talking to all walks of life from the anorexic to the overweight, to the addicts or to the uneducated. Being overweight (unless a real health concern like thyroid issues) is just as much a sickness as anorexia or even addiction to drugs and alcohol. If you saw a frail disappearing girl that’s starving herself to death you might judge her quicker than you would judge someone who is 50lbs overweight. WHY? I have no idea but our society tends to accept that someone who is overweight doesn’t have similar types of body issues as those are wasting away. People with addiction to food, or alcohol or whatever all are similar in some regard. Again I’m no Dr., nor do I claim to be. I just take in what I see, what I grew up with, what I learn and where I see our society going and take it all in. Yes I am making my own assessments but it doesn’t take a super genius to figure it out. We can see that kids are bigger than EVER and more and more people are diagnosed with disease and more and more pills are being shelled out to FIX all these “bad” things that are suddenly plaguing us. It’s the quick fix. It’s the drive through, the magic microwave, the boxed food with all those chemicals and then we top it off with a cocktail of prescription medications to lower all the bad things that are elevated! Are you kidding me people?

Do you break a sweat walking 100 yards? Does it hurt to get out of bed in the morning? Do you have constant health issues? Migraines, High Blood Pressure, Joint Pain, etc? I’m telling you it’s about food intake, exercise and proper sleep. You can still enjoy life. Eating clean isn’t a death sentence. Feeling GOOD is a future. Getting endorphins flowing from exercise is a new way to happiness – A way better happiness than from getting high off of eating really tasty “bad” food that in the end always leaves you down in the dumps.

No I don’t look like this girl, not even close. I don’t know with my age, shape, etc that I could ever look like her BUT I feel pretty awesome none the less! I’m healthier than I’ve ever been, STRONGER than I’ve ever been and I feel great 99% of the time. The other 1% is girly moments, really sore muscle moments and the occasional STREP THROAT infection that I hope never happens again!

Last Night’s Outdoor WOD
Whew, my ramble took it’s own path. So let me close with my evening fun from last night. DEATH by 10 METERS! The DEATH part sounds scary but the 10m well, it doesn’t sound harsh but it gets ya. I had my youngest help me out with the clock since he didn’t have practice last night. He’s a very encouraging kiddo and even though I’m sucking wind and wanting to pass out, he’s totally telling me I’m doing good and getting faster and just being the best. If you don’t know what Death BY anything means then I’m here to tell you. My apologies to those of you who know and have read it 89787687 times. You start your clock and run 10m for the first minute. On the next minute you run 10m x 2. The next minute 10m x 3 and so forth. You keep adding 10m each minute until you can not fit the amount in the 1 minute. So if you are on your 13th round but it takes you longer than 1 minute to complete your score would be 12. Because the last minute you completed was 12. And the 13th round was just bonus work. (You can do this with any movement like squats, burpees, push ups, pull ups, etc.)

It’s such a short distance and it does get old and little bit of dizzy inducing. But it’s not easy! I completed 14 rounds and was so close to 15 but just didn’t have anything in me. Including my not completed 15th round, I sprinted 1190m! It adds up fast.

After some rest and water, I ended up throwing the football around. It’s not intense work but I was still on my feet moving. It was a good evening!

Have you had enough of me already? Or did I spark a fire from within? Either way, I got some of what I feel/think out. I get lost in my own thoughts as you can probably tell just from reading. It’s hard to communicate it all at once but rather than go crazy every post I save it for ever couple of weeks/months. I’ll be back to the regular scheduled programming tomorrow. Have an AWESOME day!