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.

what's for dinner?

Today, I prepared enough food for a week's worth of dinner, lunch, breakfast, pre-workout, and post-workout meals. All nutritious and more importantly, yummy! 

Protein choices:

• hard-boiled eggs
• organic, grass-fed beef (grilled with olive oil and Canadian steak seasoning)
• pastured chicken (roasted and seasoned with lemon pepper)
• Ahi Tuna (seared on the grill with olive oil an seasoned with fresh ground pepper)
• Cedar Plank wild salmon (grilled with lemon pepper seasoning and a touch of olive oil)
• Prawns (skewered and grilled)

Vegetable choices:

• asparagus (grilled - drizzled with olive oil and balsamic vinegar)
• zucchini squash and green and red bell peppers (grilled with olive oil and Mrs. Dash herb seasoning)
• Butternut squash (steamed and lightly seasoned with salt and pepper - we'll see how this tastes as I usually have it with butter and a little maple syrup!)
• parsnips, carrots, brussells sprouts medley (roasted with walnut/basil pesto)
• broccoli (steamed and seasoned with salt and pepper)
• spinach, cucumbers, tomatoes, salsa (to be added to meals)

Fat choices:

• avocado
• coconut milk
• shredded, unsweetened coconut
• macadamia nuts
• pecans
• walnuts
• olives

Fruits:

• Blueberries (frozen)
• raspberries (fresh)
• Mixed berries, raspberries. blueberries and marion berries (frozen)
• pears

5 years ago today, I did my second Ironman in Panama City Beach, Florida

This video brings me back to race day and reminds me that everything IS possible!

revisiting my 25 Random Things about me

1. I contemplated creating my random list by borrowing from the lists created by my friends and family. There is at least one thing on everyone's lists that resonated with me.

2. My list will be a combination of original randomness and 'copyrighted' randomness. I will give credit to the original author!

3. I could easily be a workaholic and I purposefully fill my weekends with things to keep me busy to avoid thinking about work. 

4. I love to read and go through 3-4 books a week. I have started borrowing books from the public library again to save money.

5. I strive to be better tomorrow than I am today: a better daughter, sister, friend, employee, boss, athlete, person, etc.

6. I do not always succeed at number 5.

7. I value integrity, trust, honor/respect, and hard work and thank my parents for instilling these values in their kids.

8. I am self critical and do not take compliments well.

9. I wish I had some musical talent: playing an instrument, singing, or simply being able to carry a tune.

10. I love live music, especially the unknown, up-and-coming talent and prefer small, hole in the wall venues to big concerts with megastars.

11. I love cereal, peanut butter & jelly sandwiches, and chicken and could eat any of the three for breakfast, lunch, or dinner. They often become my default meal(s) when I don't know what I want to eat or am too tired/lazy/busy to be creative in preparing a meal.

12. I love buying in bulk and have enough soap, disposable razors, toothbrushes, and shampoo to get me to 2012 and beyond. It's just me and the cat and he doesn't use any of those products! 

13. I don't eat nearly enough fruits and vegetables.

14. I love Gerard Butler, Harry Connick, Jr., Robert Downey, Jr., Colin Firth, 

15. I have more pride in my brothers and sisters than they will ever know (James). James for being an incredible Dad, Liz for her clever wit, intelligence, and love for our family, Christine for being smart, funny, and a fabulously loyal friend and Joey for his determination and hard work that has helped him be successful in all he does.

16. I know that my parents who sacrificed so much for their kids will be rewarded immensely in the afterlife (James)

17. I get sappy, sentimental and emotional when I am really tired and cry with the littlest provocation.

18. I am so grateful for my friends, I could not have asked for better circle of friends. (Susan) I have amazing friends and wish I stayed in contact with more friends throughout the years.

19. I really love my job and believe strongly that through it I can make an impact on people's lives.

20. I believe human beings have a moral obligation to take care of animals. (Liz)

21. I love practicing yoga, am disappointed I let other things get in the way of yoga, and will, someday, teach again (perhaps owning a yoga studio where I can inspire others to strengthen and lengthen their muscles while simultaneously relieving stress and moving toward a balanced life).

22. I feel my life is out of balance and strive to get balance in all aspects including family, relationships, health/fitness, work, love, and spirituality.

23. I love to travel!

24. I grew up just outside of Boston, went to High School in the North End, college in Vermont and thought I would live in New England forever. Instead, I followed a guy to Texas and can't imagine ever leaving Texas.

25. Make me laugh and I'm your friend for life. (Liz)

“There is more to life than increasing its speed.” Gandhi

Today is November 4...NOVEMBER!!! Seriously, where did the year go? I realize the passing of time is relative and that the past year represents 1/40 of y life. When  I was a kid, say 10 years old, and it seemed like the summer lasted forever(or the school year lasted forever), that was on;y 1?10 of my life. The older I get the more I want to do. The more I do, the more frazzled, and likely, less effective, I get. My 'what i want to do for the rest of the year' is regain focus.


A couple of excerpts form The Focus Manifesto (free version here) by Leo Babauta.

"The world most of us live in is hectic, fast-paced, fractured, hurried.
What’s more, most of us are conditioned to think this is the way life
should be.
Life should be lived at break-neck speed, we believe. We risk our lives in
cars and we break the speed limit, rushing from one place to another. We do
one thing after another, multi-tasking and switching between tasks as fast
as we can blink.


Benefits of Slowing Down
There are lots of reasons to slow down, but I’ll list just a few to give you
an idea of why it’s important:
1. Better focus. When you slow down, you can focus better. It’s hard
to focus if you’re moving to fast.
2. Deeper focus. Rushing produces shallowness, because you never
have time to dig beneath the surface. Slow down and dive into deeper
waters.
3. Better appreciation. You can really appreciate what you have,
what you’re doing, who you’re with, when you take the time to slow
down and really pay attention.
4. Enjoyment. When you appreciate things, you enjoy them more.
Slowing down allows you to enjoy life to the fullest.
5. Less stress. Rushing produces anxiety and higher stress levels.
Slowing down is calmer, relaxing, peaceful."

Upping my vegetable intake

I am on day 17 of the Whole30 Program and I am still challenged with including nutrient dense vegetables in my meals. Tonight, I pulled some of the veggies out of the fridge and did some stove top cooking.
-
Recipes for the vegetables that are in my refrigerator: 

Portobella mushrooms: 
Did you know that portabella mushrooms are 'grown up' brown crimini mushrooms? (doesn't seem quite fair to crimini that portabella gets so much fanfare on menus and such ;-))


Ingredients: Olive oil, Mushrooms caps, all-natural marinara sauce 
In a skillet, cook sliced, chopped or whole mushrooms in a little olive oil over medium-high heat, stirring or turning until tender, about 5 to 6 minutes. Top the mushroom (s) with all natural, no sugar added, marinara sauce (I used the H.E.B. brand - all natural, no sugar.) 


Slightly wilted spinach:
I am a fan of spinach as long as it is raw (in a salad) or slightly wilted. The thought of fully cooked spinach that ends up looking like it came of of a can in a Popeye commercial inspires a gag reflex in me - not sure why, it just does! 


ingredients: olive oil, 1-2 cloves of garlic, fresh spinach
Heat 2 Tbsp olive oil in a large skillet on medium high heat. Add the garlic and sauté for about 1 minute, until the garlic is just beginning to brown. Add a bunch of spinach to the skillet and, using a spatula, turn the spinach over until to coat the spinach in olive oil. Cover the pan and cook for a minute. 


Cucumber Salad:
This recipe was inspired by am item I aw in the prepared food case at Central market and it looked like an easy enough mixture to recreate using my own ingredients.
ingredients; Cucumbers , Purple onion, grape tomatoes, olive oil, balsamic vinegar, fresh dill
Peel and slice cucumber, slice onion (I like the onions thinly sliced), and add these to a bowl of grape tomatoes. Drizzle olive oil over the veggies an add some balsamic vinegar. Add dill to taste.

when it comes to women, there’s a great deal that sports scientists “just don’t understand.”

Interesting article about a study of female cyclists and the role of protein in recovery from intense exercise. http://well.blogs.nytimes.com/2010/06/30/phys-ed-what-exercise-science-doesnt-know-about-women/


My takeaways
1. Food for thought - many studies and recommended daily allowances (RDA) are based on the results of male test subjects. In some cases, I am sure it explains why I don't see the results that are 'promised' by the label
2. It reinforces my commitment to be a one woman science experiment
3. When I compete, I am competing against other women whose body probably acts and reacts to fuel sources like mine, so I am not at a disadvantage as a female competitor