Oh if you know me at all you know I have a great dislike for those darn wall balls, but I’ll get to those in a bit. Right now, I’m on Day 9 of my Work Weight Loss Challenge. I’m probably gonna try to stay off the scale until Day 30 and that will just to kind of gauge where one month has brought me. Overall I’ve done marvelous. I had one poor showing for dinner on Saturday but really that’s the worst I got and it wasn’t that bad! But boy was I craving SUGAR. I’m still having those sugar cravings but I keep telling myself it’s not worth it. So far that’s working just fine. Just STAY THE COURSE. 51 days to go!
I can already feel the snugness in my clothes slowly disappearing. Thank goodness, because I really didn’t want to have to buy BIGGER clothes because of my expanding waistline. I know for a lot of us that’s where the line gets drawn. But some of us just go out and buy those new clothes and just throw your hands up. The battle of the bulge wins! It doesn’t have to be that way. Clean eating and a little bit of movement will do wonders. All you have to do is take the steps to a better healthier you. For me I pretty much go cold turkey. But I know that’s not something everyone can do. So take those steps. Big or small! Below I’ve listed some things you can do to start the process. Please NOTE, I am not a Dr. or professional. And also know these are just baby steps which are better than NO STEPS at all!
1. Cut out sugary and diet drinks – sodas, sweet tea, diet sodas, other diet beverages. Boy I know that’s a hard one for some folks. Why the diet? There’s no calories. Well my friends, those diet drinks are still made of chemicals that are NO GOOD for your body. And to top it off the “fake” sugar still triggers the same response to your body and brain as if there is real sugar in your system. But in fact there is not SUGAR in your system. This starts a whole new bad reaction in your body.
After about a week of letting go of those drinks, you should be feeling ok about the whole situation. Please note that FRUIT JUICE is alright but only once a day or better yet, once a week.
2. Cut out Fried Foods. Let go of those deep fried yummies. Replace them with baked versions. I know it’s not the same but it’s not about being the same. It’s about taking changes to be a better you. Eventually, your taste buds change and you will appreciate food differently.
3. Try new vegetables. Have you ever had Cauliflower Mash? Or roasted Broccoli? How about Spaghetti Squash? These are all foods that you may not have tried, but should at least give them a whirl. These veggies cooked different ways provide nutrients you wouldn’t get from french fries or deep fried veggies.
4. Get moving. Take short walks around your block if you’re new to being active. Or try a new sport if you’ve just become complacent in your everyday activities. It’s important to get that blood flowing and those muscles working. Although I do enjoy CrossFit, you can find that NO EQUIPMENT is necessary to get fit. Body movements such as squats, lunges, push ups will do wonders.
5. Sleep. Proper rest is KEY to becoming healthier. Hopefully with eliminating foods and getting some exercise sleep will come more quickly but it may take some time. Make it a priority to get proper rest. This gives your body time to take care of it’s self.
Those are just 5 simple things. There a plenty more tips and suggestions but I don’t want to overwhelm you. If you’re starting from ground zero or trying to nudge that friend or family member into better health, just do something positive. You can see it’s not that hard. Remember we are grown. We make these choices. Make choices to feel good about you.
Since I mixed up the blog today, I’ll be short and sweet with my recaps.
MOBILITY: Calves, IT bands
Hurts so good! I never do enough mobility. So it’s nice to dedicate during class time.
Sprints: 3×400 m sprints (record times) If it’s raining we will row.
So thankful for RAIN. Rowing is much better and I need the practice. Unfortunately I only rowed well for the first 200m of each 400m, then I fell apart. I started of with great 500m pacing around 1:50 but by 250m I would be at 2:06, 2:19 and who knows. I think I averaged around a 1:40 400m. For some reason I left that out of the picture on the whiteboard
MetCon: 10 Rounds of 20 Sit Ups, 20 DU
Cakewalk! WRONG! After 5 rounds, I’m pretty sure I was somewhere right past the 5 minute mark. I’m thinking WOOOO, I got this. But right after 5 rounds, I started slowing down on those Sit Ups and messing up on DUs. Oh how it pained me to mess on DUs so much. It’s only 20. But fatigue does set in. Time: 12:36
I didn’t get any good sleep Sunday night so I totally missed the 5 a.m. My guilty conscience got to me so I HAD to show up to one of the evening classes.
Warm-up: 400 m run and 30 TTB
Run. Meh. Toes To Bar for 30. Double Meh. For me, it was 30 GHD sit ups.
Strength: in 12 minutes find 1RM Front Squat
I had just PR’d my Front Squat not too long ago, so I wasn’t sure if it was in the cards today. And 12 minutes is not long at all! WTH? Let the work begin. I was feeling extraordinarily good doing these. Front Squat is not by best lift. But today everything was feeling good. By the end everything was tired. And that was in just 12 short minutes. Good news is that I got a 10lb PR. 155lbs suckas! Wooooo! I’m a PR MACHINE, well lately I am. Not always!
MetCon: TEAM 15 min AMRAP 3 Rope Climbs 12 Push-press (185, 125) no rack Teams of 3. One person going at a time.
Rope Climbs are a NO GO for me. So 6 ring rows were in my future. We decided to each do 1 rope climb/6 ring rows and then move onto 4 Push Press each. This worked out really nicely. And when Darrin, our only team member doing rope climbs just couldn’t go anymore he moved on to Ring Rows. The only down time we really had was the transition between our two guys, Andy and Darrin, on the Push Press. Even though this workout was intense we each got a little break since only one person could do the work. I worked at 85lbs because I just barely 3RM at 95lbs the other day. Final: 10 rounds, 18 ring rows + 1 Push Press. 15 minutes flew by!
Warm-up: 100 ft yoke push, 50 hollow rocks
Nothing like a yoke push to wake you up in the morning. That gets the blood rushing and really widens those eyes. The Hollow Rocks are miserable since I’m still sore from all those Sit Ups on Friday.
Skill: 3 Snatch positions top down
I am always in need of good mechanics. And as long as it’s not Squat Snatching I’m GREAT! Add the squat and I’m a mess. So frustrating!
MetCon: 60 Wall Balls in the black (20/14), 50 Pullups, 40 Barbell Burpess, 30 Snatch (75,45)
I’ve said this before and I’m more than happy to say it again: WALL BALLS CAN SUCK IT! Oh my goodness, it’s been a while since we have done these ugly lil monsters. And my butt was not ready for them. There was just sadness all around me when I was only 10 in and ready to die. 50 to go. It was slow and miserable. I just don’t know when or how I will ever find peace with this movement. I knew I moved slow but I didn’t look at the clock to see when I finished. Probably for the best. 50 Pull Ups. Now this is where I typically drag ass. I can rest for minutes before getting on that bar. Maybe my anger from the Wall Balls helped fuel me me to knock out 50 reps. There weren’t awesome but I chipped away better than I have known myself to do. Then came the burpees and right around 10 something cramped in my back BUT only when I was jumping left over the barbell. It finally went away but it slowed me down mentally, because I’m a big baby, for a little bit. It was like I was in molasses doing those damn burpees. Finally to snatch. I thought I will do 5 sets of 6. It was a good idea for the first 2 sets. Then I dropped to sets of 3. I just didn’t have any PUSH in me to fight through so I was taking a lot of time between sets. Ah well. Time: 21:16
Barbells For Boobs
Y’all know the drill. I love B4B. I have met the people B4B helps. I have met the community that comes out to help. They are 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.
It’s a good cause and I’m participating in BOOM for BOOBS at my CrossFit Box, CrossFit BOOM. I have set up my fundraising page over at B4B and am asking for you to donate to the cause. It doesn’t have to be much. $1 would help just as much as $20 would. If you are unable to help out this year, I get it. There’s lots of people asking for money for all sorts of things. But do know, this is an organization that works for those who get left out. They work hard and bring a great time on their Pink Bra Tour. So donate if you can or share me to friends and companies that are looking to help out. I have a $100 goal, but more than happy to go above and beyond. You can go here: HELP SAVE BOOBIES! Thanks!
Ya, that was a doozy today folks. It’s only Tuesday too! Argghhh! Well chip away at the day. Make a change in your life. Drink more water, get active, eat clean. But above all BE AWESOME!