Triathlon training officially begins! CrossFit Endurance - training week 2

I decided to use CrossFit Endurance to prepare for my Half Ironman (Timberman in New Hampshire) in August. I will try to explain CFE in a future blog, but for now I will post the link to the CFE website for you to peruse at your leisure.
www.crossfitendurance.com

Morning workout - CrossFit
Strength: 

Shoulder Press 5x4 (add 5-10# from last time)

Met-con:

In Partners:

3 rounds:

Lap around building with KB

20 Dumb-bell clean and presses

15 Toe to bars / knee to elbows

20 Lunges with KB

Cash-out:
Mobility WOD

Results: partnered with Christie (used a 20# KB and probably could have used 26#; K2E are more like knees to sternum-level, but getting better, run around the building was slow, but we pushed ourselves and finished in 19:11)

Evening Workout (3+ hours after CrossFit)

Run 5x1000m @85% - 3 min rest in between

my legs are tired and this was tougher than i thought it would be. 4:11, 4:31, 4:38, 4:31. 4:24

Back Squats, Shoulder Presses, and Deadlifts. Oh My!

I am starting to understand and appreciate lifting weights and, more specifically, lifting 'heavy' weights. Today's WOD was the CrossFit Total. To learn more about CrossFit Total (CFT), go here. The first, and only other, time I did CFT was on August 24 as part of the CFDC 101 class.  I am motivated by seeing improvement, but fueled by a competitive attitude.

1 RM Back Squat 170# (25# PR)

1 RM Shoulder Press 70# (15# PR)

1 RM Deadlift 220# (40# PR)

Total 460

Next time, I'll shoot for 500 as I believe I have more strength in my legs and back and know that I can improve on the shoulder press despite my made up genetic deformity, also known as my excuse, - being born without muscles in my shoulder *^_^* .

Someday, I will chalk up 600 for a crossfit total workout! 

Working on My "Elevator Speech" about CrossFit

Elevator Speech = an comprehensive explanation that you can give, or story that you can tell, in the span of an elevator ride.

Lately, I have been encouraging a lot of my friends and colleagues to consider doing CrossFit. My passion and animated expressions engage their interest and lead to them wanting to hear more about it.

My current elevator speech sounds something like this: "The goal is comprehensive, functional fitness. It is a combination of Olympic weightlifting, plyometrics (box jumping and things like that), cardio-respiratory activities like jumping rope and short interval running, along with body weight resistance exercises like pull-ups and push-ups. We also do things like sled-drags, throwing a medicine ball against the wall, swinging kettle bells, and core strengthening exercises like v-ups, sit-ups, planks. Oh yeah, we also incorporate some movements that you would see in gymnastics -picture the rings and the parallettes and doing handstands. It is structured like this: we always stretch through foam rolling, do movement prep to get ourselves ready for the skill or strength workout and for the met-con and end with a cash-out. Skill could focus on technique of some of the Olympic lifts (clean and jerk, snatches, Overhead, back, or front squats) or instruction on how to do kipping pull-ups or double-unders (2 skips of the rope for every jump)...CrossFitters also believe in the Paleo diet..."

I think you get the picture! I need help in telling the CrossFit story

Here are some articles/statements I will use to help me craft my elevator speech.

From the CrossFit main site link
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

FAQ - General CrossFit
"CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations:
1. Gymnasts learn new sports faster than other athletes.
2. Olympic lifters can apply more useful power to more activities than other athletes.
3. Powerlifters are stronger than other athletes.
4. Sprinters can match the cardiovascular performance of endurance athletes ? even at extended efforts.
5. Endurance athletes are woefully lacking in total physical capacity.
6. With high carb diets you either get fat or weak.
7. Bodybuilders can't punch, jump, run, or throw like athletes can.
8. Segmenting training efforts delivers a segmented capacity.
9. Optimizing physical capacity requires training at unsustainable intensities.
10. The world's most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion."

"Defining Fitness" Blog Post
Greg Glassman defined fitness in three ways:

-An overall competency in the ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy

It's a work in progress and I will continue to refine my own understanding of CrossFit and work on my marketing skills to increase the CrossFit community!

Iron___

If I was playing a game where you had to fill in the blank, the first word that comes to my mind when it starts with iron is Ironman. Then I would probably say Iron Chef, then Iron Maiden, maybe Iron Cross or iron mountain.

Today, I learned that I am iron deficient, just slightly - BOO! I went to donate blood and part of the screening process is measuring your hemoglobin* to determine if you have enough to spare through blood donation. It is not the first time that I have seen that result when I donate blood, but it has been over 20 years since I did not have high enough levels to donate. That was during college when it was questionable whether the mess hall served actual meat products. Low iron levels could explain why I am a bit tired and why I have felt a bit scatter-brained and 'out of sorts'. It would be great if I could have even more energy than I have now!!

Why is this a topic for my blog?
I am surprised that my hemoglobin was low considering the foods that I have been eating during the Whole30 program. A majority of my protein comes from red meat (a LOT more red meat than I typically consume), chicken, and turkey, all great sources of iron. I got a pamphlet from the Blood Donation center and it lists the above sources of protein as the "best thing" along with clams, crab, halibut, oysters, pork loin, shrimp and tuna.
The surprising 'tip' was what the pamphlet noted to avoid because they are iron blockers: antacids, calcium supplements, coffee. tea, bran or high fiber, and milk & eggs. Of this list, I consume both coffee and eggs - lots and lots of eggs (hard-boiled, scrambled, omelettes, occasionally raw).

next step - focus on tracking my protein (iron) sources for a few days, get tested again and see if there is improvement in my hemoglobin levels.


*Hemoglobin is the protein molecule in red blood cells that carries oxygen from the lungs to the body's tissues and returns carbon dioxide from the tissues to the lungs.  The less hemoglobin you have, the less oxygen that can be carried to the body's tissues leading to feeling of weakness, fatigue, general malaise, and sometimes poor concentration. more about hemoglobin

Kidding about the occasional raw egg, but I am throwing it in this post to see if anyone will comment ;-)

Oscillococcinum. a Movie (or two), and MMA on Spike TV

Lots of friends and colleagues are getting sick and there is nothing I hate more than being sick (being extremely tired is a close second on the list of things I hate). I am feeling a little tickle in my throat, have the occasional cough, and have a runny nose so I am going to preempt getting sick. This is a good  reason for a low-key weekend, sitting on the couch and watching movies and catching UFC 122 on Spike TV.  I am hoping I can convince Chang, my beloved, industrious feline, to clean the house for me. =^..^=

Movies: Grown-U[s. the Last Song, and Korean soap operas, K Dramas.
UFC 122 specifically Jorge Rivera vs. Alessio Sakara  ufc

Oscillococcinum (commonly shortened to Oscillo) is a homeopathic alternative medicine marketed to relieve influenza-like symptoms,Click here for full text on wikipedia.

Oscillo website
Uses:Temporarily relieves flu-like symptoms such as feeling run down, headache, body aches, chills and fever.

When do I take Oscillo?
Take Oscillo as soon as you feel the first signs of flu—you’re feeling run down, you’re feverish, there’s a tickling in your throat, etc. When taken at the onset of symptoms, Oscillo reduces the duration and severity of your symptoms.

Have any clinical studies been conducted on Oscillo?Yes. Oscillococcinum has been studied in four separate trials. Two of these trials have been published in peer-reviewed medical journals. A total of 1,250 patients were included in all trials. In general, these studies show that Oscillococcinum works to reduce symptoms of flu. The most recent study showed that 63 percent of patients who took Oscillo at the onset of flu-like symptoms showed “clear improvement” or “complete resolution” of their symptoms after 48 hours, vs. 49% with a placebo.^1-3

Succumbing to Temptation to 'Cheat' Foiled by Compliments

It is my 24th day on the Whole30 program. Around day 18 of the program, I felt like the food choices I make had become routine, my palate was enjoying the meals I was preparing, and I was pretty scott free and would soar to the end.

Strangely, over the last two days, I have started craving  thinking about foods that are not squeaky clean. I have a dialogue in my head that vacillates between justification of cheating or stopping altogether and rational thought around my choices for fuel. Here is a little sample of the thoughts that go through MY head (yep, this can serve as a warning for those readers who do not want a glimpse of what goes on in my mind ;-))

Justification of cheating :

• 23 days is good enough...you did 75% of the program
• one (or two) bite(s) of ________(fill in the blank with any of the following, ice cream, peanut butter, queso, dill pickle flavored popcorn) would not be THAT destructive
• one drink (diet soda, Sonic slush, glass of wine) is nothing
• I am not seeing the dramatic weight loss I projected (wasn't this supposed to magically eliminate the belly and booty fat? haha!) 

Rational Thoughts

• the hard part is over and I only have 7 days left; stick to my commitment
• the only reason I am thinking about non-squeaky clean items is because they are 'forbidden', they really are not drool-inducing cravings
• there are so many benefits that you are seeing from following a squeaky clean eating plan (sleeping well and waking up fully rested, energetic, mentally focused, seeing steady improvement in my CrossFit workouts - strength and capability, maintaining my running fitness, comfortably fitting into  clothes that have been a bit snug, and overall feeling good)

It really is weird that I come close to talking myself out of continuing the path for another 7 days and cementing in the great habits I have started to create. It is a blessing that I have friends and colleagues who compliment me at the right time without even knowing that I needed to hear, "whatever it is you are doing, keep doing it because you look great!"

Thanks peeps!

Why do you always have to be doing something, anyhow?

Occassionally, I take a gander at my horoscope and when I do, I tend to look at a few days at a time. Below are Deep Thoughts upon reading my horoscope ;-)
Today's horoscope for Cancer 
Don't stress yourself out trying to control things you can't control. If you can't control them (and you know what 'them' are), you can't control them. So take a step back and then take a deep breath and then let go. You've done everything you can do (and you know it), so just enjoy the free time, if you can (and you can). Why do you always have to be doing something, anyhow? Some days it's okay to just be.
While there is nothing that is weighing on my mind that I should let go, this stood out for me because I do like to be in control of just about everything. As I look back at my weekend and, more than likely, most every weekend this year, I do not take much time to just be. As I think about it, when I take time t 'just be'. I probably fall asleep or start thnking about everything I SHOULD be doing. My action item: plan time for myself to just be. Build it into my plans for the week and make it part of my routine and add it to my list of things I should do.

Tomorrow's
There is absolutely nothing wrong with letting people help you -- even if you worry that they're doing all the work. You've been on the other side, so remind yourself how wonderful it can feel to give someone you care about that extra little something that cheers them up, gets them where they want to be or saves them time.
I am HORRIBLE at asking for help because I feel like I am putting someone out of I ask them to help me. This is a reminder that peope genuinely like to help.  My action item: huh, I am even having trouble committing to an action item around asking for help (by putting it in writing). Alright - I will ask my friends for help in somethingthat I am doing by myself. I am in the process of buying a car and would love advice from some of my friends. I am going to enlist their support.